Categories
Fitness

The 16-Minute Zero-Equipment Workout I Swear By


As a person who likes working out, I’m happy to spend an entire evening at a steamy hot yoga class or a cardio fitness classes. However, COVID hasn’t been great for my beloved group workouts. In order to keep up with my health goals even in the time of COVID, I’ve turned to a 16-minute high-intensity interval training routine to knock out a full-body workout. It’s based on the popular workout called Tabata, which I first tried out at my favorite Equinox Gym in San Francisco. 

Photo by cottonbro from Pexels

A typical Tabata workout lasts four minutes and is structured in 20-second intervals of work followed by 10 seconds of rest for eight rounds. It’s high-intensity interval training, which has been proven to have a greater impact on aerobic systems in the body compared to longer and more frequent moderate exercises.


All you need to do this workout is a stopwatch and a mat.

Here’s how it’s done:
1. Push-Ups

Do as many push-ups as you can for 20 seconds (rest your knees on the ground if you need to modify). Rest for 10 seconds. Do push-ups for 20 seconds. Continue with these intervals for four minutes. Rest for one minute.

2. Squats

Do as many squats as you can for 20 seconds. Rest for 10 seconds. Do squats for 20 seconds. Continue with these intervals for four minutes. Rest for one minute.

3. Burpees

Do as many burpees as you can for 20 seconds. Rest for 10 seconds. Do burpees for 20 seconds. Continue with these intervals for four minutes. Rest for one minute.

4. Mountain Climbers

Do as many mountain climbers as you can for 20 seconds. Rest for 10 seconds. Do mountain climbers for 20 seconds. Continue with these intervals for four minutes. Rest for one minute.


Try this Tabata at-home workout for yourself and see how a 16-minutes can be tough and effective.


Happy training!

Categories
Beauty

My Beauty Routine in Quarantine

Before quarantine I user to use a bit of makeup every day, like mascara or my eyebrow pencil, making me feel a lot better about myself. But lockdown has meant wearing less makeup because there’s no need — I’m in bed all day. It’s been good and bad. My skin has never looked better, but also I miss dolling up. I’ve gotten done up a few times for no other reason but an Instagram story post.


I’ve struggled a lot with my self-esteem in lockdown because it gives me more time to think or to look in the mirror and criticize myself. 
I want to be able to get made up and go on a good night out, but quarantine has allowed me to spend more time on my skin-care routine. I use a sleeping mask every night, eye cream, a day and night moisturizer, exfoliation once a week, and a face mask once or twice a week. 

The products that I am currently obsessing over are: 

Laneige, Water Sleeping Mask [Lavender]

A limited-edition, lavender-scented version of the cult-favorite water sleeping mask that delivers intense hydration while you sleep.

Glow Recipe, Watermelon Glow PHA + BHA Pore-Tight Toner

A gentle, PHA- and BHA-infused watermelon toner that hydrates skin and minimizes the appearance of pores. And it smells yummy!

Sol de Janeiro, Brazilian Bum Bum Cream

A fast-absorbing body cream that helps tighten and smooth the look of skin.

Tatcha, The Water Cream

An oil-free, anti-aging water cream that releases a burst of skin-improving Japanese nutrients, powerful botanicals, and optimal hydration for poreless-looking skin.

Neogen, Bio- Peel

These single-use exfoliating pads use a combination of chemical exfoliants to clear clogged pores while simultaneously harnessing the power of vitamin C to help fade acne scars. Dead skin cells are also physically sloughed off through the unique 3 layer pad technology that reveals a bright, fresh layer of skin.

Categories
Activism

Tips for How to Protest Safely

Over the last few weeks, millions of Americans have spoken out against racism and in support of the Black Lives Matter movement. We have stepped out into the streets for protests, marches, and candlelight vigils in honor of George Floyd, Breonna Taylor, Sean Monterrosa, and thousands of other Black and Brown Americans killed in race-related incidents.
We are lucky enough to have the The First Amendment in the U.S. Bill of Rights to guarantee us the right for people to assemble peacefully and protest. However, physically speaking up right now may still feel a little riskier than in the past.
With a little prep, you can protect your health while you’re protecting the rights of others.
Of course, if you have a preexisting condition please be extra careful if you do decide to participate in a protest. Here are a few tips for getting ready for a protest in the time of Covid-19.


1. Get all the information you can about the protest

Information about protests/marches are usually posted on social media and websites—check pages like Black Lives Matter that are associated with the cause. 
Organizers of the event will most likely post about the logistics, some may include; where to park, march route, timing, etc.

2. Pack light

Only carry a few essentials in a backpack to leave your arms free.


Recommendations of what to bring to a peaceful protest

  • Your phone 
    • Pro Tip: disable your phone’s biometric fingerprint or facial recognition ID capabilities if you’re concerned about police being able to access info, videos, or photos on your phone if you are arrested.
  • Extra phone power bank to recharge your device
  • Water bottle 
    • Pro Tip: a squirt top makes it easy to use it to wash away any tear gas or pepper spray
  • Cash (for food, etc.)
  • Hand sanitizer and wipes
  • Face mask and at least 1 spare
  • Protein bars or other nonperishable snacks
  • First aid items, like adhesive bandages and pain relievers
  • Pen and paper
3. Dress comfortably—and with safety in mindSome items to consider are: 
  • Comfortable walking shoes or boots that will protect your feet. 
  • Dress in light layers, which allow you to peel off layers as the weather changes. 
  • A hat and sunglasses provide sun protection and potential protection against tear gas or pepper spray.
  • A bandana, to set and wear over your mouth and nose to minimize the impact of tear gas on your airways.
  • Make sure to cover up your tattoos or any piece of clothing that is able to be used to identify you. This is so the police is unable to leverage that to identify you.  

If you’re concerned about the possibility of tear gas or pepper spray, Amnesty International recommends to skip the following, which could allow the chemicals to stick to your eyes and your skin: 

  • Contacts
  • Oil-based sunscreens, lotions, or moisturizers
4. Have your emergency contact info ready

Protest groups suggest writing your contact info on your arm with a Sharpie so you know it’s always available to you, in case you are injured or arrested. Make sure the person you call can get in touch with loved ones or a lawyer, depending on what you might need.
Another common practice is to let a friend, manager, or loved one know that you are going to a protest and provide them with important information. That information might look something like this: 

  • Jane Doe born X/XX/XXXX, my manager/brother/parent’s name is Juan Pérez, and his number is (555) 0123456. If you don’t hear from me by 9am tomorrow, text him and tell him I’ve probably been detained.
5. Go with a group

If possible, go with a few friends. Plan ahead and arrange meeting spots along the march route in case you get separated from your group.

6. Figure out your logistics

Most protests are likely to be very well attended. If you’re driving to the location, you may need to park farther away from the march route to attend—that will also make it easier for you to head out if you aren’t parked in the protest area.
If you’re planning to use rideshares or public transportation, make a plan B in case the protest shuts down your method of transport.

7. Know your rights

The Constitution protects your right to peacefully protest and your freedom of speech, and there are limitations on how the police can interact with you. 

  • Police do not have the authority to search you, and you are allowed to take photos, videos, or notes without the police confiscating them. 
  • If police stop you, you have a right to ask if you’re free to go—and if you’re arrested, you have a right to know why.

Here is a link to the ACLU site, where they have a full guide to your rights during a protest, and what to do if your rights are violated.

8. Find other ways to support your cause

If you can’t make it to a protest, there are still ways to take part. 

  • Donate to funds that post bond for protesters who have been arrested, or provide masks, water, and food for protesters. 
  • Offer rides to and from the rally. 
  • Contact your representatives to let them know your stance on the issue and urge action. 
  • Write letters to the editor at your local paper, or create signs to post in your yard or for other protesters to carry. 
  • Join grassroots organizations and volunteer in initiatives such as phone banking and texting, voter registration drives, or fundraising. 

You don’t have to be present at a rally or protest to do your part to support the cause.