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The top 3 things Simone Biles does every day to prioritize her health and wellness


When I watched the video of Simone Biles competing in the 2019 U.S. Gymnastics Championship in August, my thoughts throughout the three-minute routine can be condensed into the mind exploding emoji times 1000. I wish there were a more creative way to put this, but her moves—especially the “triple twisting double somersault” that went viral—look like they defy gravity. My brain hurts just trying to imagine how one would make their body do that.

Biles, new brand ambassador for oral healthcare startup Candid, is busy getting ready for her next competition…which hopefully will pave the way for her to compete at the 2020 Olympics in Tokyo. “I try not to think about the Olympics too, too much, because we still have a couple steps to get there. So I just try to take every competition one at a time,” she told Well+Good. “But if I ever get the jitters about competing at the Olympics, I kind of just relish in it because I feel like it’s good.” That is exactly how I feel every time I go on a date, which is basically the same as the Olympics, right?

The four-time Olympic gold medalist also shared with us some of the most important things she does every day for her health and wellness. Check them out below.

1. She makes time for self care

Let’s be real: I get sick of being around people and I am a freelance writer who doesn’t even have to leave her house most days. I can only imagine what it would be like to be the most recognized name in gymnastics. As such, Biles really values alone time to decompress. “The most important thing for me is taking time to myself, because I can get talked out with a lot of people, and I kind of like my own space,” she says. “So I think part of recovery for me is being by myself and just relaxing on my own.”

2. She swears by foam rollers to recover from workouts

Biles has dealt with her fair share of sore and tight muscles, and recommends the magic of foam rolling for recovery. “I like to foam roll. That really helps,” she says. If you want to get all 200-level with it, she says she likes to add a vibrating device like a Theragun to get extra recovery benefits.

3. Take care of your smile, too

The gymnast has always had a killer smile, and she says her partnership with Candid comes down to the importance of oral health. “I think it’s important to maintain your cleanliness in your mouth too,” Biles says. “That’s one thing that attracts most people, whether you’re talking, smiling, laughing going about your daily exercises, and I think it’s really important so that you can always have a healthy clean mouth and a nice smile.”

These are the sports to watch if you want to support pro female athletes (hint: they’re committed to equal pay). And here’s how the word “strength” took on a whole new meaning for Olympic gold medalist Aly Raisman.

2019 Olympia Finals Report


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The 2019 Olympia finals saw some upsets and exciting new champs. Here are the results from the Open Bodybuilding, 212 Bodybuilding, Bikini, Men’s Physique, Classic Physique, Women’s Physique, Figure, and Fitness divisions!





2nd place: Breon Ansley

3rd place: George Peterson

4th place: Keone Pearson

5th place: Chen Kang






A chef-turned-CEO shares the secret to activating your inner muse


While self care is highly personal in terms of what it means, often it’s built on rituals. Whether that’s a small morning ritual (your 7 a.m. yoga class) or an evening ritual (your five-step, pre-bed skin-care routine), the idea is that you’re carving out some amount of time within the day for yourself. But, rather than sticking to the daily continuum, have you ever considered a seasonal ritual for self care? Well, since the change of seasons is upon us, you can take a pro’s word for its efficacy: In the latest episode of Well+Good’s YouTube series Self-Care Nation, Sarah Ashley Schiear, chef and founder of Salt House, discusses the small ways her go-to fall equinox rituals help her tap into her “inner muse.”

“At the beginning of each season, I really like to design a creative ritual for myself,” Schiear says. “The idea behind that is that I’m taking something that is really personal to me and that puts me in a state of inspiration, creativity, and joy.”

“At the beginning of each season, I really like to design a creative ritual for myself. I’m taking something that is really personal to me and that puts me in a state of inspiration, creativity, and joy.” —Sarah Ashley Schiear, Salt House founder

So what’s on Schiear’s slate for her fall equinox rituals? She first focuses on body movement, and then adds a little bit of exercise to summon those creative forces. It doesn’t have to be anything structured—even putting on music and dancing like a “wild woman” does the trick, she says. Then to further unwind, she meditates. (Schiear’s a big fan of the Calm app.)

Then it’s all about sparking the senses, whether that means sipping the perfect turmeric latte, selecting a visually pleasing polka-dot pattern to guide her fall style, or diffusing an essential oil to aromatically manifest a cozy environment.

“For this season, I’m choosing this sort of rose-scented oil that’s really beautiful, and then for scenting my home or my space, I’m really into copal incense right now,” Schiear says. “Just kind of pick a scent, and you can work with it for as long as you want, but I would recommend really repeating it for this ritual so you associate the scent with this mental space that you’re working toward.” To get all the specifics about Schiear’s fall equinox rituals, watch the full episode of Self Care Nation here.

Or, watch the other rituals that soothe wellness pros, like this beauty entrepreneur’s mixable face mask or this toxic-exposure expert’s guide to detoxing her home.

Cómo empezar a correr: de cero a cinco kilómetros en ocho semanas (semana 3)


Cómo empezar a correr: de cero a cinco kilómetros en ocho semanas (semana 3)

Llegamos a la tercera semana de nuestro entrenamiento para empezar a correr desde cero, llegando a los primeros cinco kilómetros después de ocho semanas. Esta semana ponemos fin a esos días en los que solo salíamos a caminar para seguir combinando la carrera a ritmo tranquilo con caminata rápida.

Como siempre, os recordamos que el reto está dirigido a esas personas que no hayan corrido nunca y quieran empezar a hacerlo de forma fácil y sosegada, con un plan en el que saldremos a entrenar tres días a la semana (además de un día de entrenamiento de fuerza). ¿Tienes media hora para entrenar? Entonces este es tu plan.


Esta semana vamos aumentando el volumen de trabajo de las sesiones (llegamos ya a cinco series alternando caminata y carrera) y también la longitud de la distancia que vamos a correr, llegando hasta los 300 metros a un ritmo tranquilo (esto equivale, si vais muy tranquilitos corriendo, a unos cuatro minutos de carrera aproximadamente).

Recordad que entre un día de carrera y el siguiente os aconsejamos dejar un día de descanso total o de descanso activo para que el cuerpo pueda recuperarse de forma efectiva.

Cambiamos también esta semana el entrenamiento de fuerza, con ejercicios similares, pero una forma diferente de aproximarnos a esos grupos musculares que nos interesan. Las sentadillas pasan a ser isométricas (sin movimiento, simplemente aguantando la posición), a través de las flexiones trabajaremos los tríceps) colocando las manos más cerca, por dentro de la medida de nuestros hombros, y modificamos el trabajo abdominal. En esta ocasión probaremos el curl up y los mountain climbers, para no quedarnos solo en los ejercicios de plancha.

La semana que viene continuamos con un nuevo entrenamiento para seguir sumando metros a nuestra carrera.

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Lady Fitness


Your 5-step guide to keeping your meal-prepped salad fresh, according to a dietitian


Even if the rest of your life seems to be in disarray, grabbing a meal-prepped salad out of the fridge for lunch somehow can make you feel like you have it all together. It radiate vibes of, I am someone who meal preps on Sundays. I’m an organized boss. The downside of pre-prepared salad: It tastes great the first day or so…until it starts to get limp and soggy.

A fork full of wilted lettuce is just…sad. Fortunately, registered dietitian and meal prep expert Lindsay Livingston, RD, has some tips on how to keep the salad in your fridge fresh for longer than just a few days.

How to keep salad fresh when you’re meal prepping

1. Keep the dressing separate

According to Livingston, drowning your greens in dressing ahead of time is a sure way to shorten a salad’s lifespan. “You want to keep the dressing separate until right before serving,” she says. Invest in a small container that you can pour your dressing in versus pouring it onto your greens during meal prep or in the morning before you head out the door. “Another option is to make mason jar salads and layer the dressing at the very bottom, toppings in the middle, and greens on top and then dump into a bowl and mix just before serving,” Livingston adds.

2. Dry your greens thoroughly before putting them away

Drying your salad base after washing it—whether it’s between towels or with a salad spinner like Livingston—is key to ensuring freshness several days in a row. Damp spots on your lettuce can become a breeding ground for bacteria, making it sad and slimy (and, you know, inedible).

3. Store your lettuce in a resealable bag

Once you’ve dried your greens well, Livingston recommends gently wrapping them in a dry paper towel to help soak up moisture that can lead to faster wilting. “What I do is, I cut or tear the lettuce, wash it, spin it dry, and store it in a sealable container with a paper towel, with all the air removed from the bag before sealing,” she says. Keeping the air out will help further ward off early spoilage, she adds.

You know what makes a great salad dressing? Olive oil. Here’s the lowdown on its benefits:

4. Wait to add toppings until day-of

Different salad add-ins have different lifespans, and Livingston says it’s worth knowing which ones are long lasting and which ones aren’t. “Most vegetables, such as carrots, peppers, onion, radishes, cucumbers and tomatoes  should hold up well,” she says, saying that these are all fine to mix together with your greens on Sunday. (She adds that grains such as farro and quinoa also last.)

On the other hand, avocado, apples, and other fruit that you cut into turns brown quickly; it’s better to add these the day you’re eating the salad, instead of too many days in advance, she says. If you do want to add fruit in advance, she says to stick to berries, which don’t require slicing open.

5. Store ready-to-eat salads in glass instead of plastic

Remember Livingston’s insight about how oxygen causes lettuce to go bad quicker? This is why what you store your salads in matters so much. While a lot of office fridges are full of plastic containers, Livingston says glass does a better job of keeping moisture out. “Mason jars work well or a glass Pyrex bowl that seals tight with a lid,” she says.

Keeping these five tips in mind while meal prepping your food for the week will have your lunch looking and tasting good past the first couple days. Sad desk salad? You don’t know her.

Use this four step formula to get our of a rut when you’re sick of salad. Or, try one of these wellness influencers’ go-tos.

I Got Hurt Beating My Half-Marathon PR, and Learned That Running Is About More Than Times


I’ve never been slow, but I don’t think anyone would call me a sprinter. In soccer, I played midfield, a solid endurance position. In field hockey, I moved back to defense. In softball, I was light enough on my feet to play second base and shortstop, but was never one of the girls who could extend a single to a double or beat out grounders in a dead sprint to first. Maybe two steps ahead of the middle of the pack. Nothing flashy. Solid. Consistent.

It took finishing my first half-marathon to find my niche: long distances. I couldn’t win hundred-meter dashes, but I could grind out splits over 13 miles, hold a steady pace, and finish within the top 10 or 20 in my age group. It played right into my competitive, half-perfectionist nature. I didn’t train with the intent to shave down my time, but that was actually part of it: I trained at whatever pace I wanted, pushed myself to absolute exhaustion on race day, and felt pride at what my body could do with hardly any preparation at all, as though that made it count more. For better or worse, the strategy worked. The December after my first quarter of college, I ran a 1:39 half-marathon, my fastest time ever.

I Beat My PR – and It Injured Me For Months

I paid for it. After that race, everything felt off. My knees started to buckle and pang, sending pain up the side of my thighs. (In retrospect, it was textbook IT band syndrome.) The bones in my feet ached. My much-hated shin splints made their comeback. The daily runs, often completed alongside the former cross country and track runners who had pushed my pace to PR level, had taken their toll and more. After I broke 1:40, I took almost six months off from running.

When I started up again that summer, armed with doctor recommendations, a new pair of shoes, and a full stretching, foam-rolling, and cross-training routine, I was a different runner. I remember that first run back from injury: I told myself, “go as slow as you need to.” That was a first. For me, for so long, running came with two goals: go faster and go longer. I didn’t track my times, but I knew when a route was taking me too long. I would berate myself for taking a break, hunched over in the narrow strip of shade from a stoplight pole, because I could barely breathe after sprinting up a hill. Taking shortcuts was unacceptable. No set of stairs could be skipped. I felt a twinge of disappointment if I had time to do seven miles, but only finished five.

“Why Do You Run?”

My first run back after that long break was tentative. It was slow. I paid more attention to my knees, feet, and shins than my pace. The competitive mental monologue I’d come to know so well (“go faster, you’re slowing down, pass that jogger, speed up“) unraveled, and in its place were questions about how my legs were doing, how my lungs were doing, where my head was at. “Steady. Take it slow. Are you good?”

I had missed running. I’d known that for months. But it was less clear what, exactly, I’d missed about it. And when I finished that run, pain-free, in a rush of relief, I asked myself, do you run to get faster times, to beat other people, to go longer distances just to prove to yourself that you can? Or do you run to let go, and to come back to yourself, and to find the space to breathe when it feels like you can’t?

The answer was obvious. What I’d missed about running wasn’t the heady, fleeting adrenaline rush of knowing I’d beaten a time or run farther than I had before, but the peace of the moments, mid-run, when I was alone with my thoughts and my music and whatever part of the world is around me. PRs, times, metrics, distances, and “winning,” or that. There was no contest.

Not Every Goal Is a Number

Five years later, I run just twice a week. I complete two to three half-marathons a year. I usually finish between 1:42 and 1:50, and the fact that I can reel off those times tells you that, for better or worse, I haven’t completely relinquished that competitive drive. I’m still invested in getting good times and shooting for longer distances. I still have goals that are defined by numbers, and I just signed up for my longest race ever, a 21-miler on hill-ridden course down California’s Big Sur coastline. But some goals aren’t quantitative. Right now, what I most want from running is joy. The time for me to be alone but not lonely, focused so hard one goal that it doesn’t feel like focus at all. To contemplate. To figure things out. Moments where all I need to think about are my steps and my breath, and all I need to look at is the sidewalk ahead of me.

I still get a burst of pride when I hit a good pace or sprint up a hill that stymied me a few weeks before. I still feel euphoric crossing a finish line, that feeling of “I did it!” that never gets old, even after eight half-marathons and counting. But if I never ran another race, I’d be OK. If I never beat my PR, and I doubt that I will, I’d be OK. And sure, sometimes I catch myself thinking, I only need to shave three minutes. With training, it’s doable. But what would it give me? Stress, pressure, potentially injury. Maybe some day it’ll be worth it. But right now, for me, running isn’t about time. The only reason that crossing the finish line feels so good is that every step it took to get there gave you something you didn’t have before: perseverance, grit, acceptance of your body’s physical limits, astonishment and pride at your ability to overcome them, and, when it all comes together, pure peace.

I think running is a journey like any other, because what actually matters is the effort of every step, and what every step gives back to you, and how you change, and how you grow. The distance covered and the time you spent are just measurements of what it took to get from where you were to where you are now, and from who you were to who you’ve become.

Odell Beckham Jr. Wants to Keep Wearing His $190k Richard Mille Watch in NFL Games


NFL star Odell Beckham Jr. isn’t letting league rules get in the way of his gameday style. The Cleveland Browns receiver said that he plans to continue wearing a Richard Mille luxury watch this season despite the league telling him it may violate NFL rules. Beckham wore the watch in Week 1 against the Tennessee Titans.

“I’ll still be wearing it,” Beckham said Tuesday, according to ESPN. “The same way I wear it every day I go to practice, when I go here, I go there, been wearing it. Take a shower with it on. It’s just on me.”

While NFL rules allow players to wear jewelry and some other accessories, NFL spokesman Michael Signora said after the Browns’ opening week game against the Titans that the league has rules that prohibit players from wearing “hard objects.”

Beckham said later that the watch, which appears to be the RM 11-03 McLaren Automatic Flyback Chronograph model, is “plastic” and so that it “shouldn’t be an issue” if he wants to wear it. The next game for the Browns is on Monday Night Football in Week 2 against the New York Jets.

Here’s a look at the watch:

Browns Beckham Watch Football, Cleveland, USA - 08 Sep 2019 Cleveland Browns wide receiver Odell Beckham Jr. runs a route during the first half in an NFL football game against the Tennessee Titans, in Cleveland. The flashy, fashionable wide receiver sported an expensive watch, worth over $250,000, during his debut Sunday. The NFL plans to speak with Browns star Odell Beckham Jr. about wearing a watch in games, RM 11-03 Automatic Winding Flyback Chronograph McLaren
Richard Mille Courtesy Image, Ron Schwane/AP/Shutterstock

“You got to look into the rule book. It says you can’t wear any hard objects. The watch is plastic,” he said. “People have knee braces on that are hard and made out of metal. You don’t see them taking them off. Everyone has jewelry on. So, I’m good.”

Beckham also added that he thinks he’s being singled out because he’s a high-profile player with an expensive watch:

“If anybody else would’ve worn the watch, if it was a $20 watch, it wouldn’t been no problem,” he said. “That’s just my life. If it ain’t this, it’s something else. If it wasn’t the watch, it would’ve been the way I’d tied my shoes.”

The RM 11-03 McLaren Automatic Flyback Chronograph was originally released in 2018 and retailed for $191,500 plus tax, but now on the secondary market it is being sold for up to $350,000.

Eddie Hall and Paddy McGuinness Lifted Kettlebells With Their Manhoods


Former World’s Strongest Man Eddie Hall makes sure to work out every part of his body—and we do mean every part. In a recent YouTube video, Hall and his friend, English comedian Paddy McGuinness, finished their back day by lifting kettlebells with their family jewels. 

Yeah, you read that right: they lifted with their manhoods. 

Gentlemen, brace yourself and check out the fun the two have at the 25:00 mark: 

It looks like the two tie one end of a rope to the kettlebell and the other to their …yeah. They then stand on a platform while hunched over, and attempt to stand upright. 

No surprise, it looks excruciating. Hall—who, reminder, once deadlifted 1,102 pounds—looked defeated by it. McGuinness “lifted” 4 kg (8.8 pounds), and Hall 6 (13.2 pounds).

Look, we don’t think this has to be said, but please don’t do this at home. We’re not sure what possessed these two to do this, or why anyone would ever want to recreate it.

Sadly, Hall and McGuinness are far from the first people to try this—and their lifts are not even close to the heaviest. In fact, Kung Fu master Ye Hongwei once dragged a helicopter for 33 feet with his genitals.

Perhaps we shouldn’t be shocked, but there’s also a workout program for your penis. No, seriously.


Salt Life Launched a New T-Shirt to Support Hurricane Dorian Relief Efforts in the Bahamas


Last week, Hurricane Dorian roared through the Bahamas as a Category 5 storm, bringing storm surge and winds in excess of 200 miles per hour that caused widespread destruction, especially on the Abaco Islands and Grand Bahama.

Now, rescue and recovery efforts are underway. Salt Life, maker of ocean-ready activewear, is offering a way for you to help out, too. The company has created a Bahamas Dawn Tee, and for every shirt sold, Salt Life will donate $14 to the American Red Cross, which is assisting with hurricane relief efforts.


Salt Life will donate money to the Red Cross for every shirt sold until the end of October. The shirt retails for $20, and it features a large graphic on the back inspired by the Bahamian flag and one of the island nation’s claims to fame—excellent fishing. It’s made from pre-shrunk cotton and features a pocket on the front as well.

According to The New York Times, 44 people died in the Bahamas as a result of the storm, but the number is likely to rise as more bodies are recovered from the rubble. Houses were torn apart by the winds and inundated with flood waters, and shantytowns in the Abaco Islands were among the hardest hit areas.

You can also make an additional donation to the Red Cross relief efforts here.

Hadi Choopan Will Be Competing at the 2019 Olympia


"The Persian Wolf" is in the United States and ready to take the stage.

Shawn Ray discusses the recent news that Vancouver Pro champ Hadi Choopan is in the United States and will be taking the stage in Las Vegas this year.

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Champion Powerlifter J.L Holdsworth's Tips on How To Revive Your Deadlift


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J.L. Holdsworth (@coach_jl) is a strength coach and world champion powerlifter who’s squatted 905 pounds, benched 775, and deadlifted 804 during competitions. When he issues advice, it’s best to listen. So, when he mentioned on a recent episode of M&F’s podcast, Reps, that people everywhere are teaching and learning the deadlift incorrectly, we took note. Then we followed up to learn more.

“Unless you’re an elite level powerlifter, the way you’ve been taught [to deadlift] is often just wrong,” says Holdsworth, founder of the Spot Athletics gyms in the Columbus, OH, area. He mentions that physical therapists began applying pain-mitigating rehab strategies to basic barbell lifts, which filtered down to personal trainers and strength coaches. Squatting low, keeping your lats tight, and your chest up can reduce pain if you’ve injured your lower back

“This is in direct opposition to good form,” says Holdsworth. “It might help you to safely pick up a laundry basket, but it’s not how you deadlift. Anatomically, the lats are not built to retract or depress the shoulder blades. They are meant to abduct the arms to the body.” To get it right, he advises to keep your shoulder blades abducted, or rolled forward, and your lats long and tight, reaching down far for the bar.

“It’s basic physics,” he says. “If you go chest up, it increases the length you have to pull the bar, and you’re forced to drop your butt lower. This takes away that pure hip hinge, and the hinge is what allows for better mechanics through the lift.”


Holdsworth says that few people made this mistake 15 years ago. Then, more people began visiting physical therapists, and PTs even started to have online presences where they could speak to mass audiences. “A lot these guys were really great at rehab and super well-intentioned, but inexperienced when it came to lifting heavy,” says Holdsworth. As the sports of Powerlifting, CrossFit, and Strongman became increasingly poopular over the years, compound lifts became more prevalent, even among beginners. “The demand for doing these lifts exceeded the supply for qualified teachers,” Holdsworth adds. 

This even impacted Holdsworth. After herniating a disc in his back in 2004, he enlisted a physical therapist, who gave him those same instructions—shoulder blades together, chest high.

“It sounded good and came from smart people, so I switched the way I deadlifted,” he says. Then, during a 2010 workout with powerlifting icons Steve Goggins and Brian Carroll, he was put in his place. “They looked at me like I was crazy and told me I was doing it wrong,” he says. “I think I’m a smart guy, and I still fell for [the improper technique] because it sounded good.” Once his form was perfected, everything fell into place—he was able to deadlift more weight more comfortably. 

How to Deadlift, Correctly

Follow Holdsworth’s step-by-step instructions for getting it right:

  1. Stand with your shins a half inch away from the bar. When you pick up the bar, it should come straight up. If it drifts toward you or away from you, you’re too close or too far from it.
  2. Reach your arms down as far as you can, staying long and tight through your lats until you grip the bar.
  3. Hinge your hips until your wrists are at your knees. Then squat down. That puts you in perfect position.
  4. Keep your lower back flat, not arched.
  5. Finish with your glutes, not your back, until your hips are locked out.

Accessory Work to Help Your Deadlift

Once you’re deadlifting like a champion powerlifter, you can still hit a wall. That’s why Holdsworth recommends the below accessory work to help drive your strength gains:

  1. Glute Pull-Through: Face away from a pulley machine. Grab a low cable through your legs. Hinge back and lean forward, then stand up and squeeze your hips through to reinforce the proper deadlift lockout.
  2. Wide-Stance Box Squat: “Really sit back to nail that poster chain,” says Holdsworth.
  3. Romanian Deadlift: “The top part of a deadlift is an RDL. Most of the benefit here comes from the eccentric work, which will help to build your deadlift.”