Your plan was to relaunch your regular gym and clean eating regimen on January 1. More than a week into the new year, that's mostly fallen by the wayside. Logically, you know that your self-worth doesn't rely on perfect attendance at SoulCycle. So why do so many of us drop into a shame spiral when we skip a few workouts or finish off a sugary treat? 

"We’re in a society that hyper-values fitness and thinness, and we're taught to be ashamed of feeling like we're not to living up to expectation," says Andrew Walen, a psychotherapist specializing in eating disorders and body image and the founder of The Body Image Therapy Center in Washington, D.C. Not sticking to a routine can also make you feel out of control, and that too tends to fuel anxious or depressive thinking, says Walen.

RELATED:  8 Empowering Life Lessons I Wish Every Woman Knew

Maintaining your healthy food and fitness goals is hard work, and sometimes life gets in the way—or the couch and a Stranger Things binge session are calling you hard. Next time you start to feel guilty for what you view as slipping up, try these simple mental tricks, which will banish negative thoughts and empower you with body positivity.

Recite a mantra

Repeating an affirmation, song lyric, or some other catchy and motivational phrase might sound a little silly. But reciting inspiring words keeps you in the moment and gives your brain something to focus on, crowding out self-criticism while the mantra's positive message sinks in, says Walen. 

Next time you start to beat yourself up for ditching the treadmill, repeat your mantra out loud or in your head with intention. We like "I'm more than my body" and "I am beautiful" because these phrases are simple and super upbeat. But anything that resonates with you in a personal way will work just fine.

RELATED: 5 Powerful Mantras to Help You Quiet Anxiety, Beat Self-Doubt, Manage Stress, and More

Banish 'I should' from your brain

Pay attention to key words in your own internal dialogue. "Every time you hear 'I should' or 'I must,' recognize that you're punishing yourself for no reason," says Walen. For example, if you're spending time relaxing on the couch with family and suddenly catch yourself thinking, "I really should put on my gym gear and go for a run," stop right there. Distract yourself with your social feed, a conversation with your partner, anything to get out of that negative head space.

Put on clothes that make you feel awesome

You should never feel bad about your body, but if you do, there's no quicker way to start feeling sexy and attractive than changing into an outfit you know you look good in. "Dress in a way that makes you feel adventurous and flirtatious and desirable," says Walen…

Ulta Beauty has been accused by a former employee of reselling used makeup that was returned by customers, and the brand’s fans are expressing their outrage on social media while the brand investigates the claims.

The former employee, who goes by Fatinamxo on Twitter, Instagram and YouTube, posted a lengthy Twitter thread recounting her experience of what happened behind closed doors while working at the beauty giant.

“So I was a former employee at ULTA and whenever a customer would return a product, we were told by managers to repackage / reseal the item and put it back on the shelf,” Fatina tweeted.

Fatina continued posting on the thread, which has since gone viral, and even shared photographic evidence to back up her account. “For example this foundation ( even sticks) they would clean it with a q-tip to make it look new. I’ll attach a photo of a NEW foundation vs. the one they repackaged and put back on the shelf. ( NOT SANITIZED ),” she said.

Allegedly the managers at Fatina’s store location pressured the employees to comply to this process, and even taught them how to make pre-used makeup look brand new.

“They even taught us how to clean eyeshadow palettes and let it dry over night so it can be repackaged and sold the next day,” Fatina tweeted. “Managers would get pissed if they saw items in the damage bin that looked resell-able.”

RELATED PHOTOS: Celebrity Makeup Artist Hrush Achemyan’s Top Beauty Products for 2018

Fatina said on Twitter that she reached out to the corporate Ulta Beauty offices but was unsatisfied with their answer:. “I contacted corporate and I was surprised to hear her say  ‘Well when it comes to mascaras we definitely want to be hygienic.’ I immediately cut her off and said what about lipsticks ? And foundation ? They are reselling everything that they can clean up and make “new” again,” she wrote..

 After Fatina’s allegations picked up steam, she says, other Ulta Beauty employees from different locations divulged their similar experiences to her.

The former employee’s Twitter thread worried loyal Ulta customers, who tweeted at the beauty giant asking for answers. “@ultabeauty EXPLAIN YOURSELVES,” one customer tweeted.

“@ultabeauty if this is real? This company is disgusting, and law suits are gonna happen! I can’t believe consumers spend there hard earned money for products that were already used!!! That’s sooooooo nasty! I’ll stay away from ULTA for now!” another person tweeted.

The store’s official Twitter handle has been replying to each customer’s complaint on Twitter with the same statement: “The health and safety of our guests is a top priority for Ulta Beauty. We are looking into these claims as the actions described are inconsistent with our practices and values…

Before the confetti is even swept up and as hangovers are still being nursed, many of us solemnly resolve to do things differently in the new year—which often means spending more time at the gym. Trying anything new is intimidating, but when you walk through the world in a larger body, stepping out of your comfort zone can make you feel especially self-conscious.

That's even more true at the gym, where plus-size people often face self-imposed shame about working out. The reality of gym culture is rarely one of self-acceptance; going to the gym implies a need to change.

RELATED: The 6 Biggest Mistakes Trainers See You Making at the Gym

Over the years, I’ve made what feels like a million promises to myself to get off the couch. When I do finally get in the groove of working up a sweat on a regular basis, it’s always great for me and I get easily addicted. But as I’ve gained weight and gotten older, I’ve found myself in a familiar shame spiral that prevents me from starting something new.

Like so many plus-size women, I convince myself that it somehow makes sense to lose weight and get in shape before I start working out. It’s like cleaning for the housekeeper (which for the record, I do not do). But I know I’m not alone in getting a familiar sinking feeling of entering a new exercise space, then feeling judged, or worse, pitied.

What 'fit-shaming' sounds like

When it first became trendy in New York, I did a lot of Bikram yoga. I fell in love with it. As with most of my obsessive phases, I eventually moved on. Years later—and considerably heavier—I dropped into a class. I hadn’t done any exercise in years and the heat really got to me, so I sat down during a standing pose to catch my breath.

RELATED: The 15 Best Body Positive Moments of 2017

The teacher asked if me if I was okay, but it was clear he was annoyed. At the end of class in front of everyone he said, “If you’re not able to stand for even one full class you should really see a doctor.” Ouch. The irony is that when I had been thinner I also had to sit down—and even left the room when I first started—but no one ever commented that there might be something wrong with me. Needless to say I was mortified and felt too ashamed to return.

During one particularly sedentary phase of my life, I talked to my therapist about how I really needed to start working out again. About a year before, I had done a series of cross-training sessions. Of all the workouts I’ve tried, it was the most effective for losing weight quickly. I told her how I was thinking of going back to it, how I knew I “should.”

She questioned why I ever left. I knew exactly why—I hated it! So she pushed me, asking why I would pay money (so much money) for something I hated and couldn’t sustain the last time in the hopes that I would lose weight…

Chances are, you've probably heard about the 10-step Korean beauty routine—which sounds excessive, if you ask me. But I was intrigued when I recently heard about a new seven-step method that promises equally gorgeous results in less time. To my surprise, the seven-step method is very different from the 10-step original, which involves using 10 different products: an oil cleanser, foam cleanser, exfoliator, toner, essence, serum, mask, eye cream, face cream, and SPF. Instead, the seven-step version requires just one of those items: toner. I decided to try this new method for myself to learn more.

I first heard about this new method from Glow Recipe, a K-Beauty website that has their own line of natural products and also sells other Korean beauty brands. Their method involves applying the toner seven times and gently patting it in until fully absorbed. The idea is that the multiple layers of toner reach the deepest layers of skin, resulting in a more plumped-up and hydrated appearance. You can use as many (or as few) toners as you want, whether it's seven different products or the same one applied seven times.

There are a few things to take note of before you start: Glow Recipe recommends looking for alcohol-free toners that promise hydration and skipping exfoliating toners that pack acids like AHAs and BHAs. I chose to use only two toners: Whamisa by Glow Recipe Serum Toner Balance and Deeply Hydrate ($22; target.com) as my lightweight version, and Blithe Pressed Serum Gold Apricot for Radiance and Brightening ($49; glowrecipe.com) which is a little heavier with a nice gel texture. Before I tried them on my face, I tested four layers of the Whamisa followed by three layers of the Blithe on my hand. It was a little messy, but the glow it left behind was undeniable.

When I applied a dime-sized amount of the watery Whamisa toner to my face, it absorbed surprisingly quickly. I waited only a few seconds between each layer and did the patting motion, which felt amazing. Next, I moved onto the Blithe product; I scooped out a little bit and did three layers, starting in the middle of my face and spreading outwards. I had expected all that product to sit on my skin, but my face drank it all up within a few minutes.

Above: Before (left) and after (right) applying the toners. Look at that glow!

I continued using this method for a few days and saw a considerable difference. My skin was smoother, plumped-up, and noticeably radiant. I found that it was easy to apply my makeup, too. Interested in trying the seven-step method with more than two toners? Recently, I've also been loving another Blithe toner, Crystal Iceplant Pressed Serum ($49; sephora.com), as well as Erborian Yuza Double Lotion ($36; sephora.com).

I have to be honest: Before this, I rarely used a toner, but I'm definitely going to keep with the routine now…

This article originally appeared on Time.com.

If you’re looking to live to 100, you may want to watch more than your diet. A study of people in remote Italian villages who lived past 90 found that they tended to have certain psychological traits in common, including stubbornness and resilience.

The study, published in International Psychogeriatrics, analyzed the mental and physical health of 29 elderly villagers, ages 90 to 101, from Italy’s Cilento region — an area known for the prevalence of people older than 90. The participants filled out standardized questionnaires and also participated in interviews on topics such as migration, traumatic events and beliefs. Younger family members were also asked their impressions of their older relatives’ personality traits.

The younger adults tended to describe their older relatives as controlling, domineering and stubborn. But the 90- and 100-somethings also displayed qualities of resilience and adaptability to change, the authors wrote. One respondent who recently lost his wife told interviewers, “Thanks to my sons, I am now recovering and feeling much better … I have fought all my life and I am always ready for changes. I think changes bring life and give chances to grow.”

The research demonstrates how adults who live to 90 or 100 have learned to balance these somewhat contradictory traits, says Dr. Dilip Jeste, senior associate dean for the Center of Healthy Aging at the UC San Diego School of Medicine and senior author on the study. “These people have been through depressions, they’ve been through migrations, they’ve lost loved ones,” he says. “In order to flourish, they have to be able to accept and recover from the things they can’t change, but also fight for the things they can.”

The oldest adults had other qualities in common as well, including positivity, a strong work ethic and close bonds with family, religion and the countryside. Most of the older adults in the study were still active, working regularly in their homes and on their land. This gave them a purpose in life, wrote the study authors, even after they reached old age.

The researchers also compared the health of these older residents with 59 of their younger family members, ages 51 to 75. Not surprisingly, the oldest adults had worse physical health than their younger counterparts. But they had better mental well-being, and scored higher on measures of self-confidence and decision-making skills.

Jeste calls this the paradox of aging: Even as physical health deteriorated, mental health quality, at least for the people in the study, remained high. (Volunteers for the study had to sign a consent form and participate in an hour-long interview, he says, which would have ruled out anyone with significant dementia or age-related cognitive decline.) “Things like happiness and satisfaction with life went up, and levels of depression and stress went down,” Jeste says…

There is no better example of #leggoals than the Rockettes—especially when you realize that these ladies perform up to 300 eye-high kicks in every single 90-minute Radio City Christmas Spectacular show. (FYI: They do up to 17 shows per week!). So what does it take to be stage-ready? Well, besides precision, a whole lot of core and leg work.

“It is important for the Rockettes to have a workout highly focused on legs and abs because we are, of course, athletes and have to be able to execute our choreography perfectly every show,” explains Tara Dunleavy, a Radio City Rockette, who has been dancing with the group since 2006. “More importantly, we have to master those eye-high kicks that we are famous for, and what many people don’t realize is that we don’t touch each other’s backs when we are linked up in the kick line. So not only do our legs have to be strong enough to do that many kicks, but our core needs to be working extra hard to be able to maintain our spacing and stay in a straight line.”

Which is why these 10 exercises are key. The dancers do them both during the season and the off-season to maintain their flexibility, endurance, and strength. Try the moves out—you can follow along with the video above—for a stronger, more stable lower body. As for reps? “I like to do things until I feel the muscle burn and tire out,” says Dunleavy, "because then I know it is warming up and changing.” But in general, aim to do 8 to 10 reps for each exercise.

RELATED: 18 Moves to Tone Your Butt, Legs, and Thighs

Butt Kicks

Pro tip: Think of it as jogging, except you are bringing the heels to the butt.

Targets: quads, glutes, and hamstrings

How to do it: Stand tall with feet shoulder-width apart and arms at sides. Step right foot forward as you flex left knee, bringing left heel up to touch butt. Lower left leg, stepping forward with left foot and flex right knee, bringing right heel up to touch butt. Continue alternating legs as you move across the floor.

Dynamic Hamstring Stretch

Pro tip: Keep back as flat as possible.

Targets: hamstrings

How to do it: Step forward with right foot, placing heel on floor to flex foot. Straighten knee, hinge at hips and with core tight, swing arms forward and down, starting from behind hips, as you lower torso down as far as possible. Rise back to standing and repeat on left side.

Leg Lunges

Pro Tip: It’s a better way to get one leg warmed up first so you don’t get too fatigued.

Targets: quads and hip flexors

How to Do it: Step forward with right leg, dropping into lunge with both legs at 90 degrees, and bring left arm forward, so that it is also at a 90-degree angle. Push into left foot to rise to standing as you lift left knee and right arm up. Repeat on opposite side.

Knee Hugs

Pro tip: It may be easier to pull underneath the knee because that can protect your kneecap…

This article originally appeared on DailyBurn.com.

For most, the holiday season means a whole lot of travel, food and to-dos…and little time, space or energy for exercise. But your fitness doesn’t have to take a backseat to a packed seasonal schedule — and this home workout, made up of just five exercises (all from Daily Burn 365), is proof.

The total-body bodyweight routine is low-impact, so you won’t bother others by jumping around. And you don’t need any equipment, either. Plus, you’ll target multiple muscles in each efficient move, working your body from top to bottom along the way. All you need is 15 minutes and a space the size of an exercise mat. Follow along pre- or post-feasting with the fam — or better yet, both.

RELATED: The 7 Best Strength Exercises You’re Not Doing

The Home Workout You Need This Holiday Season

Perform each combination exercise below in order for 40 seconds each. Rest for 20 seconds between each exercise — or skip the breather and keep going if you have the stamina. Repeat the circuit at least twice for three total rounds.

GIF: Daily Burn 365

1. Walk Out to Shoulder Tap

How to: Start standing with feet hip-width apart (a). Reach down to touch the ground (try to keep your legs straight) and walk your hands out to a high plank position (b). Tap your left shoulder with your right hand, then your right shoulder with your left hand. Engage your legs, abs and glutes so your hips stay steady (c). Walk your hands back to your feet and stand up (d). Repeat.

RELATED: 5 Planks, 10 Minutes: Your Ultimate Ab Workout

GIF: Daily Burn 365

2. Lunge to Front Pull

How to: Start standing with feet a little wider than hip-width apart, toes pointed slightly outward. Bring your arms straight up overhead (a). Lower into a sumo squat as your pull your elbows down and back by your sides (b). Stand back up, bringing arms overhead (c). Next, turn to your right as your bring your arms down to shoulder height and lower into a lunge, both knees bent to 90 degrees (d). Stand back up, bringing arms overhead (e). Repeat the turn and lunge, this time turning to your left side (f). Continue alternating sides with a front pull between each lunge.

GIF: Daily Burn 365

3. Shuffle Side Punch

How to: Start standing with feet a little wider than hip-width apart. Hold your fists at your face like a boxer (a). Shuffle your feet, taking two steps to the left (b). Using your hips to help drive the movement, punch your right arm out to the side, palm facing downward. Then quickly bring your fist back to your face (c). Shuffle to the right two steps (d). Then punch your left arm out to the side, palm facing downward and then quickly bring your fist back to your face (e). Repeat.

RELATED: The Kickboxing Workout That’s All About Abs

4…

This article originally appeared on People.com.

In the past few months, a slew of powerful men — from Harvey Weinstein to Matt Lauer — have been outed as sexual predators. Though many may be shocked, the ladies of Saturday Night Live are here to tell you that this kind of bad behavior is nothing new.

Set in a Candy Land-like setting, host Saoirse Ronan and castmembers Aidy Bryant, Cecily Strong and Kate McKinnon posed as pop princesses to say “Welcome to Hell.”

“Hey there, boys. We know the last couple months have been frickin’ insane,” said Strong before Bryant chimed in, “All these big, cool, powerful guys are turning out to be — what’s the word —habitual predators?”

The catchy tune let guys in on a “secret that every girl knows” and addressed the harsh realities of navigating the world as a woman. As Bryant pointed out, “This ain’t a girl group. We just travel in a group for safety.”

The ladies also showed how women have been suppressed through history, featuring flashbacks to the Salem witch trials, the suffragette movement and the ’60s sexual revolution.

Leslie Jones then jumped in to remind everyone that “it’s like a million times worse for a woman of color,” to which they all agreed without hesitation.

“Now House of Cards is ruined, and that really sucks,” sang Ronan, referring to allegations against Kevin Spacey that led to the cancellation of his hit Netflix show. “Well here’s a list of stuff that’s ruined for us: parking, and walking, and Uber, and ponytails, and bathrobes, and night time, and drinking, and hotels, and vans.”

RELATED: Everything We Know About the Allegations Against Matt Lauer

SNL wasn’t done with the new wave of sexual harassment allegations. Later, on “Weekend Update,” Colin Jost briefly touched on Lauer, who was fired by the sketch comedy show’s network on Wednesday following sexual misconduct allegations.

“A new survey finds that four out of five Americans believe sexual harassment is happening in the workplace. While one out of five couldn’t respond because their boss’ penis was blocking the keyboard,” joked Jost. “I almost forgot about this week’s batch of predators. It’s just a whole segment of the news now. I’ve just got to announce the names every week like Powerball numbers.”

RELATED VIDEO: Matt Lauer Frequently Pinched Katie Couric’s Butt & Once Told Meredith Vieira to ‘Keep Bending Over’

In the background, Lauer was shown alongside Russell Simmons and Garrison Keillor, both of whom faced their own sexual misconduct allegations over the last several days.

Focusing in on Lauer and his famously contentious relationship with former Today co-host Ann Curry, Jost joked, “On Wednesday, the Rockefeller Christmas tree was lit and so was Ann Curry…

Even if you're not a big makeup-wearer, chances are you probably have a go-to mascara. Likely, it's one that lengthens, adds volume, and leaves your lashes just the way you like them. While it might be intimidating to switch to something new, I promise you won't regret giving IT Cosmetics Superhero Elastic Stretch Volumizing Mascara ($24; sephora.com or amazon.com) a try. Not in a committed relationship with your current mascara? You have nothing to lose—but the best lashes of your life to gain.

I've tried my fair share of mascaras. As a beauty editor, I'm lucky to have the latest wands, formulas, and colors hit my desk daily, and I swipe until my heart and lashes are content. But even with all the brief flings I have with the newest and hottest products on the scene, it's Superhero that I rely on to never let me down. And I'm not the only one who feels this way: I first heard about this mascara from a former boss of mine, a beauty director who could have her pick of any product on shelves, but chose this one. So who am I to question that?

Three more reasons you won't find me straying too far from Superhero: In my opinion, the brush is everything you could ever want in a mascara. It's just stiff enough, and the bristles are perfectly spaced so they grab even the tiniest lash hairs. I also love that the formula is a nice consistency. It's not too wet or too dry, so you don't have to wait an awkward amount of time before blinking (or sneezing…), but it also doesn't flake. Plus, you can layer it on without looking spidery. Even when I'm testing other formulas, I'll always go back and add one final coat of Superhero—it effortlessly defines each lash and leaves them curled all day.

Not sold yet? Here's a before-and-after of me wearing Superhero on one eye with no mascara on the other.

Need even more proof that this mascara is a game-changer? Influencer Arielle Charnas is also a fan—you probably know her as Something Navy. The blogger recently took to Instagram stories to rave about the product.

If you've watched any of Charnas' other stories, you know that she has her choice of products, too, and yet she's an IT girl.

This article originally appeared on People.com.

Madewell has long been a favorite shopping destination for women looking for great denim, timeless knitwear and cool-girl basics. As if you needed one more excuse to stop in the store, Madewell is expanding into beauty, launching with 40 products available in its Beauty Cabinet at 21 retail stores and online today.

The retailer took the time to curate a selection of tried-and-true beauty products perfect for the low-key woman that still craves a little bit of indulgence in her regimen.

Starting now, you can shop some of your favorite beloved beauty brands like RMS, Herbivore and Karuna at Madewell, but can also become acquainted with some of the smaller indie brands they’re carrying, like French Girl.

“Our ultimate goal is to offer our customers items that inspire and can be a part of their everyday. A beauty assortment was a natural way for us to expand that philosophy into a new category,” Madewell Head Designer Joyce Lee said in a release. “The way the team and I approached the beauty assortment was similar to how we would any other collection — we wanted it to be simple, practical and effortless.”

Celebrate Madewell’s exciting new launch by shopping some of our favorite picks from the brands they’re carrying below!

RMS

To buy: RMS Beauty Lip2Cheek, $36; madewell.com

Bon Parfumeur

To buy: Bon Parfumeur Eau de Parfum, $48; madewell.com

French Girl

To buy: French Girl Facial Moisturizer, $24; madewell.com

Karuna

To buy: Karuna Sheet Mask Karma Kit, $28; madewell.com

Herbivore

To buy: Herbivore Sea Mist Texturizing Salt Spray, $20; madewell.com

“Window or aisle?” is the question. The answer could reveal something about your personality.

While some passengers prefer the window — for the views and the relative privacy of a cabin wall to lean against, others prioritize the freedom (again, relative) of the aisle, being able to get up and stretch or head to the lavatory without disturbing any seatmates.

But according to two psychologists interviewed by The Telegraph, there could be more to it: Passengers who prefer the window seat may be more selfish, while those who prefer the aisle may be more reserved.

RELATED: The Best Seat on the Airplane, According to Anthony Bourdain

“Passengers who favor the window seat like to be in control, tend to take an ‘every man for themselves’ attitude towards life, and are often more easily irritable,” Dr. Becky Spelman, chief psychologist at Harley Street’s Private Therapy Clinic, told The Telegraph. “They also like to ‘nest’ and prefer to exist in their own bubble.”

Behavioral psychologist Jo Hemmings agreed.

“Aisle passengers are often more sociable and definitely more amenable as people; they are also more likely to be restless fliers and less adept at sleeping on planes,” Hemmings added.

Of course, seat selection has to do with more than just one factor.

According to a survey by Quartz in 2014, the more people fly, the more they prefer the aisle. Preference for the window also decreased as household income increased.

Overall, however, a majority of fliers prefer the window.

Whether you are looking to get a jump on ski season or just want to tone up all over, the SkiErg (think upright rower) is a great addition to any exercise routine. Simple in structure, this machine’s movements are similar to using ski poles along the slopes to gain momentum. The result: improved power, strength, and endurance.

“What makes the SkiErg such a great piece of equipment is that it utilizes the full body, the glutes, hamstrings, lats, triceps, and shoulders,” says Rustin Steward, a Tier 3+ Trainer at Equinox Sports in New York City. (Watch him demo how it works in the video above.) “A lot of the cardio machines, such as the treadmill or elliptical, don’t; they are more lower body specific.” Not to mention the SkiErg—which can be quite aerobically demanding—is powered by you. “The faster you get the flywheel spinning, the more resistance you create, which, in turn, leads to a bigger calorie burn,” he adds.

Another great thing: It can be used in a variety of ways, from warming up (Steward says it’s a great way to fire up the lats prior to back exercises) to all-out cardio. You can even add in jumps at the top or lateral hops with each pull to help build explosiveness. And let’s not forget it is also a functional movement, mimicking the everyday action of bending down and picking things up.

Unfortunately, many folks are missing out on this versatile calorie crusher because they just aren’t familiar with it, despite the fact that the SkiErg has been hanging around gym floors since 2009. But, it doesn’t have to be that way. With these tips from Steward, you can master the SkiErg—and build a banging body in the process.

RELATED: The High-Intensity Cardio Workout You Can Do In Your Living Room

How to use it

Stand tall, facing SkiErg with feet hip-width apart, arms extended up, and hands gripping handles; palms face in (A). Hinging at hips, with a slight bend in knees, brace core, push through glutes, and pull handles down; keep arms straight (B). Continue pulling handles down in a fluid motion until arms swing back past thighs (C). As you rise back to standing, activate glutes, pushing hips forward to full extension, and return arms back up to start.

Avoid these 4 commons mistakes

1. Squatting: “Remember it’s a hip hinge, like a deadlift movement, not a squat,” he says.

2. Dropping the chest: Yes, you want tour torso on a slight angle, but you don’t want to be fully horizontal and parallel to the floor. “Not only can it cause harm to your lower back,” notes Steward, “but it takes the glutes out of the exercise.” And that means you aren’t exactly beefing up that booty.

3. Cutting the stroke short: “The longer the stroke, the faster the meters will climb, so don’t shortchange yourself at the top,” he says…

This article originally appeared on Time.com.

When it comes to flying, nothing about a close proximity to strangers and bathrooms for hours on end feels particularly clean. And while you may not be able to make the flight shorter or the seats bigger, you can make your experience more sanitary by avoiding some of the dirtiest places on airplanes.

It’s worth noting that some people may be more susceptible to getting sick on planes because the cabin air humidity is under 20%, whereas home humidity is generally over 30%, according to the World Health Organization. The dry air exposure affects mucus, the immune system’s front line of defense, leaving people marginally more vulnerable to getting sick. A 2004 study in the Journal of Environmental Health Research found that people are far more likely — 113 times more, by one of the study’s measures — to catch the common cold during a flight than normal ground transmission.

Humidity aside, there are a handful of especially dirty spots, according to research and advisories from travel physicians. Here’s how to avoid them.

Airplane tray tables

The potentially grimiest place on an airplane unfolds right into your lap.

Alarmingly, a 2015 study by TravelMath that tested samples from hard surfaces in planes found that tray table surfaces had more than eight times the amount of bacteria per square inch than the lavatory flush buttons. The trays had 2,155 colony forming units of bacteria per square inch—compared to the 127 cfu/sq. in., which is what the National Science Foundation says is standard for a toilet seat at home.

Dr. Charles Gerba, microbiologist at the University of Arizona, tells TIME that the trays he’s tested through research have had cold viruses, human parainfluenza viruses, norovirus (which can cause diarrhea and vomiting) and the superbug MRSA, which causes skin infections.

The high amount of bacteria is likely linked to plane cleaning crews not having enough time between flights to wipe down the tray tables, the Wall Street Journal reports. And when they do get clean, those airlines may be using general cleaners instead of disinfectants.

In the meantime, to avoid eating dinner off a tray that someone piled used tissues or changed a baby’s diaper on just hours earlier, wipe it down with a sanitizing wipe, Dr. Michael Zimring, director of travel medicine at Baltimore’s Mercy Medical Center, tells TIME. But if you don’t feel like even touching the table (Gerba does, but Zimring says he doesn’t bother), avoid eating food directly off the surface.

“My food will stay on a paper plate or wrapper,” adds Zimring.

Air vents and seatbelt buckles

Two plane features with frequent usage (that may not receive a regular cleaning) also make the list.

The air vents above each seat are great for circulating ventilated air to each passenger, but the TravelMath testing found 285 CFU/sq…

This article originally appeared on Time.com.

Maybe there’s some science behind the dramatic eyebrow trend after all.

A new study finds that facial features, like lips and eyebrows, tend to stand out less as people get older. Because of that, the authors say, people perceive faces with more contrast as younger.

In the study, published in the journal Frontiers in Psychology, researchers analyzed photographs of 763 makeup-free women with various skin tones between ages 20 and 80. A computer program analyzed the photos for facial contrast: a measure of how much the eyes, lips and eyebrows stand out due to differences in color, lightness or darkness with the surrounding skin.

Younger women had more facial contrast, and older women had less. Contrast especially decreased in areas around the mouth and eyebrows as women got older.

Next, the researchers Photoshopped some of the pictures, creating two nearly identical versions of each face with varying levels of contrast. They showed these photographs to volunteers and asked them to choose the younger-looking face. Almost 80% of the time, people said the high-contrast face appeared younger than the low-contrast one.

The findings were similar across a variety of ethnicities, suggesting that facial contrast—like wrinkles and changes in skin pigmentation—is truly a “cross-cultural cue” for perceiving how old a person is, the authors wrote in their paper.

MORE: Why You Should Let Someone Else Choose Your Tinder Photo

Anyone who’s ever filtered a selfie on Instagram won’t be surprised by this effect of contrast. But the findings may also help explain why people often use makeup to look younger.

The study didn’t involve makeup, so the authors say for sure that darkening features cosmetically would have the same anti-aging results as demonstrated in the study. “But the way we manipulated features in the photos was very similar to what you’d do with makeup, and I would be surprised if you couldn’t get similar effects,” says co-author Richard Russell, associate professor of psychology at Gettysburg College. “We know that lips get less red with age and eyebrows get lighter, for instance, and those are both things that you could address with makeup, if you wanted.”

The biggest surprise of all was the power of the brow. For women of all ethnicities, brow color faded with age—so darkening them may really make people look younger, the researchers say.

Though the study was only done in women, the findings likely apply to men, too. Other research suggests that the decline of facial contrast with age is not just true of women, but also true of men.

This article originally appeared on Time.com.

Is there such a thing as too much exercise?

A new study, published in the journal Mayo Clinic Proceedings, suggests that there is. Fitness diehards may have a higher-than-average risk of coronary artery calcification (CAC): a buildup of calcium in the artery walls of the heart that makes arteries less flexible and is often a harbinger of heart disease. But the vast majority of people, experts say, don’t need to worry about overdoing it.

A team of researchers, led by scientists from the University of Illinois and Kaiser Permanente, tracked the exercise habits of more than 3,000 people over 25 years. People were split into three groups based on whether they met the national physical activity guidelines (which call for 150 minutes of exercise per week), failed to reach them or exceeded them.

Surprisingly, compared to people who exercised moderately, those who hit the gym for longer than 7.5 hours per week—three times more than guidelines call for—had a 27% higher risk of developing CAC by middle age. White men in that category were particularly at risk; they had an 86% higher chance of CAC. About 40% of people who exercised the most developed any amount of calcification after 25 years.

The results may seem like a reason to eschew your evening workout. But exercise is generally good—not bad—for the heart, and people typically need more of it—not less.

“This [study] doesn’t apply to 99% of people,” says Dr. Deepak Bhatt, executive director of interventional cardiovascular services at Brigham and Women’s Hospital in Boston. “Most people are not getting into this range of exercise. The problem in the U.S. is the exact opposite, that most people are getting nowhere near the recommended amount of exercise.”

Even if hardcore exercisers do have more calcium buildup, it’s still not clear if that’s damaging the heart, says Dr. Aaron Baggish, director of the cardiovascular performance program at Massachusetts General Hospital. While the results are intriguing, the study doesn’t actually show that people with a heightened risk of CAC went on to have heart attacks or other health problems, Baggish says, and that means it’s too soon to say whether extreme exercise is actually causing heart issues.

While doctors know that calcium buildup in the hearts of sedentary people is a bad sign, Baggish says it’s not clear whether that’s true of very active people, too. The body deploys calcium to repair injuries and inflammation, so marathon runners, endurance athletes and other regular exercisers may accumulate calcium as the body recovers from stress, he says—but that doesn’t necessarily mean it’s causing problems.

“Think about arthritis in your knee,” Baggish says. “If you are active, fit and healthy, you are much more likely to have good knee function later in life than if you sit around and you’re overweight and unhealthy…

When J.Lo gives us a peek into her workout routine, we pay attention. The famously fit star (can you believe she's 48?) always looks incredible, whether she's slaying the red carpet or fighting corruption as police officer Harlee Santos in her show Shades of Blue.

Although genetics surely play a role in Lopez's insanely toned physique, it's no secret that she's seriously dedicated to her fitness—the A-lister often works out with Tracy Anderson and has even been spotted hitting the gym with The Rock. Yesterday, we got a glimpse into how Lopez gets her super-toned arms when she shared her upper-body workout with followers in a video on Instagram.

RELATED: 5 Booty-Boosting Exercises From J.Lo's Trainer

In the snaps (which she captioned "Gettin' it in!!"), Lopez proves she's a resistance band master by demonstrating a series of intense bicep curls. Celebrity trainer David Kirsch, who works with Lopez, tells Health that the move is called the bent over resistance row with curl. "I love to keep workouts with Jennifer high energy and high intensity, making sure the full-body workouts are fresh and always changing," he says.

If you often use free weights on arm day, resistance bands are a great way to change things up; by forcing you to literally resist your own body weight, these stretchy plastic bands will take any workout to the next level.

"I like using resistance bands because these workouts are something my clients can easily do with no time at the gym, and they are so transportable," Kirsch says. 

In addition to strengthening the upper body, Kirsch tells us that this move also helps tighten and tone the quads, glutes, and core. The tool J.Lo is using is mounted to a wall, but you can modify the move with a loose resistance band by stepping on it in the center and pulling the ends towards your chest.

This article originally appeared on Time.com. 

The upcoming total solar eclipse, which you can watch live on TIME.combeginning at 12 p.m. ET on Monday, will cross the U.S. in less than two hours, and Americans in some states will only witness seconds of it.

The once-in-a-lifetime event on Aug. 21 will engulf parts of 14 states in sudden darkness when it moves from the West Coast diagonally down toward the East Coast. The path of totality, which starts in Oregon and ends in South Carolina, is about 70 miles wide.

It’s the first total solar eclipse with a trajectory exclusive to America, as well as the first total eclipse of the sun that will be visible from the contiguous U.S. since 1979. Total solar eclipses can be seen when the moon passes directly between the sun and the Earth and the moon completely covers the entire face of the sun.

Watch Live as the 2017 Total Solar Eclipse Crosses the U.S.

Here’s what to know about the timeframe of the August total solar eclipse:

How long is the upcoming total solar eclipse?

The total solar eclipse, which has been dubbed “The Great American Eclipse,” will last for about an hour and a half overall, but each city that catches the eclipse will only see it for a matter of minutes or seconds. The moon's shadow travels at roughly 2,400 mph over the face of the Earth, according to Bill Kramer, a well-known expert in the eclipse chasing community.

Which cities are the first and last to see the eclipse in totality?

Skygazers in Lincoln Beach, Ore. will witness the rare event first. A partial eclipse begins there at 9:05 a.m. PST and totality starts at 10:16 a.m. The eclipse then makes its way through Idaho, Wyoming, Nebraska, Missouri, Illinois, Kentucky, Tennessee and Georgia, clipping several other states on the way. It ends near Charleston, S.C. at 2:48 p.m. EDT, just about an hour and a half after it began.

Which city will see the eclipse for the longest?

NASA says the longest duration of totality will be near Carbondale, Ill., where the sun will be completely covered for two minutes and 40 seconds. Some places, like Kansas City, Kans.— which is at the edge of totality — will only witness totality for about 20 seconds. The total solar eclipse will be visible in a hard-to-reach part of Montana for less than a minute. Here's where you can see what the eclipse will look like for you.

A video of what is quite possibly the most painful-looking leg cramp ever has gone viral. The 50-second clip, posted Monday by Angel Bermudez on Facebook, has racked up 16 million views and more than 177,000 shares.

"After the workout. Start to relax and then this happens. Painful yes it was," Bermudez wrote in the caption. The footage shows the muscles of his calf contracting and squirming, almost as if something were inside his leg, right under the skin.

Take a look, if you dare. (Warning: There's some NSFW language in the caption.)

RELATED: Here’s How You Can Use a Lacrosse Ball to Release Your Calves

"This is what a cramp looks like," you can hear Bermudez saying between grunts and groans, clearly in significant discomfort.

Plenty of commenters said they found the alien-like motion of Bermudez's cramp flat-out disturbing. But others had clearly been through similar pain, and were quick to offer advice: stand up and walk, stretch, eat a banana, drink more water.

Although we don't usually recommend following health advice from strangers on Facebook, in this instance, they're on to something. Those solutions might actually help.

Leg cramps are sudden and involuntary muscle contractions, and—even though they can hurt like heck—they're usually harmless. Leg cramps are thought to be caused by some kind of irritation or activation of nerves that tell the muscles to contract, and stay that way.

The irritation can be brought on by a range of things, from dehydration to a mineral deficiency, or even pregnancy. Ramping up your workout intensity too quickly, or over-training tired muscles can also lead to cramping. (For more on the possible triggers, check out "13 Causes of Leg Cramps—And How to Stop Them.")

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You can usually cure a cramp (especially one that comes up quickly after a workout) by hydrating with water, replacing electrolytes and minerals lost through sweat, and gentle stretching. But check with a doctor if you have frequent leg cramps that don't seem to be related to physical activity or your diet. Some underlying health conditions, like peripheral arterial disease and multiple sclerosis, can also cause leg cramps.