As the weather gets warmer, how are you changing your workouts? Are there things you only do inside, and things you only do outside? How do you deal with fickle weather (and allergies!), and what do you wear for springtime workouts?

(As far as trends go — are you going for hot girl walks? Doing one of the many challenges that crop up around this time of the year?)

Psst: in the past we've talked about the best strength training programs to do without a gym and the best streaming workouts to do at home. We've had an open thread on how to hire a personal trainer, shared tips on finding time to exercise, and how to get lunch workouts during workdays. We've also talked in general about how to build good habits, and discussed some niche topics like biking to work and the best hiking gear.

My Springtime Workouts

Every spring, without fail, I decide I want to start walking outside more often — which is great, until I remember that I also have spring allergies. This year, with the crazy weather, I started Claritin back in February, so hopefully I'm ahead of the game. I'm also pondering Couch to 5K / getting back into running outdoors.

I'd also love to work in more exercise snacks like lunchtime walks.

What I Wear for Spring Workouts

I always wear a hat, sunglasses, and sunscreen… and the rest of my outfit depends heavily on the weather, but I usually wear a sweatshirt over a t-shirt, along with leggings, and occasionally a coat… if I need to take off a layer I usually prefer to take the sweatshirt off rather than the coat for Pocket Reasons, if that makes sense.

Readers, over to you — as the weather gets warmer, how are you changing your workouts? Are there things you only do inside, and things you only do outside? How do you deal with fickle weather (and allergies!), and what do you wear for springtime workouts?

Don't forget sun protection (especially face, hands, and chest)! Sunscreens readers have loved over the years are pictured above: Elta MD, Supergoop!, and this $17 sunscreen (Kat's favorite). Sephora's 2024 Sun Safety Kit is also out and a huge hit with readers. If you're hunting for cute rash guards, check out J.Crew, Boden, Coolibar, and Athleta.

Stock photo via Stencil.

The post Springtime Workouts: Are You Changing Your Workout Routine? appeared first on Corporette.com.

Here's an easy question for today: What are your favorite earbuds or headphones for various activities? Which are the best headphones for talking on the phone, exercising, walking in the city, and more?

(I feel like “walking in the city” is a separate thing because there are often so many subway/sewer grates perfect for losing an earbud in, at least compared to if you're walking in the suburbs or on a trail… but maybe that's me?)

For my $.02…

The Best Headphones for Various Activities

The Best Earbuds in General

My favorite headphones in general are an old AirPod set that I actually got for my husband (who is on calls all day long!), but he never used it. Now I have it and love it. I love the clarity of the sounds, the comfort in my ears, and the easy way they sync up with my iPhone.

I do like them for phone calls, but then I'm not on phone calls for work very often… but I don't like them for city walking or more strenuous jogs/runs. (I think mine are second-generation, which you can get at Target for $129 right now…)

(Of course, they do make “anti-lost” straps for AirPods…)

The Best Headphones for Working Out

My favorite headphones for working out are… well, I'm hunting! I know readers have sung the praises of Powerbeats Pro as well as SHOKZ Open-Ear Bone Conduction Sport Headphones before. (Pictured above on model — it has 23,000+ good ratings on Amazon, and is $129.)

The Best Affordable Over-Ear Headphones

My favorite puttering-around-the-house headphones are an over-ear, bluetooth style that I got for one of my kiddos. He didn't like them, so I've been using them, and for $30ish they're great — connect easily, clear enough. I mostly use them for when I'm cleaning or organizing, but they've also come in handy on a few city walks. (I'm sure the clarity and sound is MUCH better on those Bose headphones everyone always swears by — but for my purposes of listening to an audiobook or some light background music, they're fine.)

Readers, what are your favorite headphones for various activities? What do you wear for working out, making important phone calls, exploring, and more?

Stock photo via Stencil.

The post What Are Your Favorite Headphones for Various Activities? appeared first on Corporette.com.

It seems like this advice is everywhere, lately: Get more protein into your diet! Left to my own devices (even with lots of eggs and nuts!), I tend to be under 40 grams of protein a day… which is generally on the lower side. So let's discuss — readers, are you trying to get more protein into your diet? Which are your favorite protein sources?

I've been making an effort to add more, and thought I'd share some of my favorites…

(Note that I don't personally have any food restrictions — and a lot of my choices tend to be dairy heavy. If you've found different protein choices that work with your diet, please share!)

Why You Might Be Trying to Get More Protein Into Your Diet

Maybe this is just the way my social media algorithms are making me feel, but it seems like everywhere there's advice to eat more protein. The two main arguments I always see:

• It helps you stay full longer!
• It helps you build (and maintain) muscle!

Protein is especially important for older people — according to The New York Times, studies show that “on average, people start to gradually lose muscle mass in their 30s and 40s, and that after the age of 60 this decline accelerates.” Yay.

{related: the best strength training programs to do without a gym}

How Much Protein Is Enough?

According to SELF,

The RDA for protein is 0.8 grams of protein per kilogram of body weight per day, or about 0.36 grams per pound. (So you would multiply your weight in pounds by 0.36 to get your RDA.) For instance, the average 200-pound person needs at least 72 grams of protein per day to meet the RDA.

But that's the minimum. They note that people with a higher activity level will need more, particularly if you're trying to build muscle. It's also recommended that people over 40 should eat more protein.

How much more protein? Again, according to SELF:

Several large organizations—the Academy of Nutrition and Dietetics (Academy), Dietitians of Canada (DC), and the American College of Sports Medicine (ACSM)—reviewed the research on sports nutrition and agreed that the optimal daily protein intake for active adults and athletes is 1.2 to 2 grams per kilogram of body weight (or 0.5 to 0.9 grams of protein per pound). Similarly, the International Society of Sports Nutrition (ISSN) recommends 1.4 to 2 grams of protein per kilogram of body weight (or 0.6 to 0.9 grams of protein per pound) for most individuals who are working out.

Based on those recommendations, for instance, a 200-pound person would want to get between 100 and 180 grams of protein a day. Generally, the more active you are—the more frequent, strenuous, and long your workouts are—the higher in that range you’ll be . . .

Another example, using the math: If you're 125 pounds and active or over 40, you should be getting between 75-112 grams of protein a day.

You can use Examine.com's Protein Intake Calculator to figure out how much protein you need. (According to the NYT, Examine.com is “a large and independent database of nutrition research.”)

Note that you can only absorb so much protein at a time — depending on your weight it may be somewhere from 25-50 grams per meal.

My Favorite Ways to Get More Protein Into My Diet

1. Cottage Cheese

I've always liked cottage cheese, but after I realized it can have 15-19 grams of protein per half cup, I started liking it a lot more. I've eaten fat-free or reduced-fat cottage cheese for years, but I must say: full-fat cottage cheese is so, so, so (SO) much better, and the calorie difference isn't huge. I highly recommend it!

I've seen people pureeing their cottage cheese to get it to a whipped consistency (great for toast!), and I've seen people turning it into waffles and more. (There are TikTok recipes out there for making savory waffles with cottage cheese that I can't find right now; I think going off the keto idea of “chaffles.”)

This is a great pancake recipe involving cottage cheese.

You can also add cottage cheese to scrambled eggs, but in my experience it makes the eggs a lot runnier — I'd only add a quarter cup if I were scrambling two eggs.

{related: snack ideas for work}

2. Greek Yogurt and Protein Yogurt

One of my favorite things to eat is “protein yogurt” — plain Greek yogurt with a scoop of protein powder. If you're avoiding protein powder, you can also use powdered peanut butter for this — I like both the original PBFit and the chocolate flavored version, although I prefer to add chocolate chips, syrup, or a tiny bit of hot cocoa mix if I want to add a chocolate boost.

Greek yogurt is pretty protein heavy on its own, so you can always just add fruit or hot cocoa mix, or some people add about 10 tsp. of Jell-O pudding mix. (I don't notice a huge difference in taste between full fat Greek yogurt and fat free Greek yogurt the way I do with cottage cheese, for what it's worth.)

I like to add Fiber One cereal (the old school little sticks) to my yogurt to add some crunch and a lot more fiber.

(Did you know you're also supposed to be getting 25 grams of fiber a day, minimum? That may be another story all on its own because it's a challenge to get there consistently. Most vegetables have about 3 grams of fiber per serving.)

{related: how to fit exercise into a busy life}

Do you really need protein powder? No! As mentioned above, you can add fruit, chocolate, or powdered or regular peanut butter to Greek yogurt. According to The New York Times, though, it is a good source of protein:

If you can’t get all the protein you need from whole foods, then it’s fine to boost your intake through protein supplements . . . . Whey protein is a particularly good source of protein because it’s rich in amino acids — the building blocks of protein — and the body absorbs it nicely. It’s also been shown in studies to be particularly beneficial for muscle health when paired with exercise. But for people who are vegan, supplementing with soy, pea or hemp protein products can work as well.

Which is the best protein powder? Well, they're all a bit of an acquired taste. I've bought multiple containers of Optimum Whey Vanilla, Pure Protein Chocolate, and Clean Simple Eats. (I've liked most of the CSE flavors I've tried, and love that you can buy individually-portioned packs to try different flavors.)

I finished my containers but probably won't repurchase the flavors I got from Alana Nu (confetti cake) and Quest (caramel) — they were OK but not great. Quest does have an unflavored one I haven't tried yet — I've also heard great things about Buff Chicks Buff Whey Brownie Batter, but have yet to try because it's always sold out.

{related: how to hire a personal trainer}

3. Protein Pudding

I seriously love this stuff — I waited a long time to try it, but it's really good. Pro tip #1: You can use any protein shake, but the taste and consistency with the Fairlife protein shakes are unbeatable.

(In general, Fairlife shakes are amazing and drinkable on their own – note that these do not contain whey powder, but instead “ultra-filtered milk.“)

Pro tip #2 for protein pudding: Do not get the cook-and-serve pudding!! I made that mistake at first because, well, I wasn't thinking. I tend to get the sugar-free Jell-O pudding mixes because they're fewer calories, but there are regular versions if you prefer that.

Here's how you make protein pudding: Get a mason jar or other 16-oz. container. Dump an entire bottle of Fairlife shake into the jar. Then add entire packet of Jell-O pudding. Shake well, and refrigerate. That's it. I tend to view the jar as 2-3 servings and eat as dessert, with whipped cream; the entire jar has 26-30 grams of protein, depending on which shake you used.

What flavors are good here? I've had very few failures, and I've tried a lot. I've never had pistachio pudding in my life, but tried it and now love it with the chocolate Fairlife protein shake.

{related: tips for women lawyers on finding time to exercise}

4. Chicken

Super boring, yes. I'll either buy the pulled rotisserie chicken from my local grocery store, or throw a few breasts into the crockpot and cook them with broth or salsa for a relatively neutral flavor base. I'll make chicken quesadillas, add chicken to soup, or eat it on salad.

More Options for Protein

We eat a lot of chicken, and I've noted before in our post on warm workday lunches that there are some freezer meals and canned soups that have a relatively high amount of protein. I personally don't like to eat tuna more than once a week because of concerns over mercury, but a can of tuna has about 40 grams of protein so it's a great source.

(My favorite tuna recipe, which I sometimes eat on salad and sometimes just in the bowl: 1 can of tuna, drained. Add a splash of pickle juice. Slice 1/2 a large avocado or an entire small avocado. Add Buffalo wing sauce. Mix together, enjoy! Lots of healthy fat, fiber (avocados are high in fiber), and protein.)

What about protein bars? I eat them, but I'm not a huge fan — even eating half of one often feels like I'm choking it down. Built Bars taste the best but have that chemical sweetener that can really affect your digestive system, so… start slow. Trader Joe's Barebells bars are great and reasonably priced if you buy in store. I like Quest bars, particularly the birthday cake and the cookies & cream one. The Kirkland ones are super affordable but are very dry.

You can also make a lot of things out of high-protein baking mixes like Kodiak; protein pasta like Barilla's can also help you meet your protein goals. Quest makes a number of savory products like the chips or crackers — these taste OK, and are fine for variety or if you need something quickly. (I saw one recipe where someone used the Quest chips for breading her chicken, which I might try.) If you like pork rinds, those are also pretty high protein and often more affordable than other savory options.

(I should also note that beans and lentils often make a lot of “great for high protein” lists — I personally think their protein count is a bit low compared to other things, so I view them more as a vehicle for fiber, rather than using them to meet my protein goals. Still, they're incredibly healthy, and everyone should be eating lots of them. Hat tip to the readers for introducing me to the Rancho Gordo Bean Club; we often just soak a bag of beans on Sunday and cook it Monday as part of our weekend meal prep.)

Readers, these are some of my thoughts on how to get protein into your diet — how about you? What are your favorite protein sources?

{related: how to fit lunch workouts into your workday}

The post How to Get More Protein Into Your Diet appeared first on Corporette.com.

Have you ever spotted your profile in the mirror and wondered “Um, what the heck is that behind my neck?!” If not… that moment may be in your future. *ominous music* Today we're sharing tips for how to fix tech neck, also known as a dowager's hump — which, despite its name, doesn't just affect women.

(Whichever dude named it must have also been the one to come up with the phrase “old wives' tale.”)

What Is a Dowager's Hump or Tech Neck?

The actual name for Dowager's hump is kyphosis — and the chronic neck pain and stiffness called “tech neck” can eventually lead to the condition. Both of them are caused by bad posture; tech neck (aka “text neck”) specifically comes from repeatedly hunching over your phone, tablet, and other devices, and also can produce headaches and shoulder pain. Your head weighs about 10 pounds, after all.

We're not going to tackle other potential causes of kyphosis, which include osteoporosis and fractures, though preventing osteoporosis could be a great topic for another post for readers of all ages.

For a personal side to this: I'm in my 40s, and a few months ago, I spotted what appeared to be a humped area at the base of my neck. My first thought was, “Um, has it always been like this, and this is normal, or is it new?!”

(My mom and late grandmother both have/had osteoporosis and a dowager's hump, so I was a bit freaked out.)

I, of course, forgot to ask my doctor at my recent physical whether I'm just imagining it, but I did immediately start following advice for proper phone use.

I now try to hold my phone at eye level to avoid putting my head down and hunching my shoulders. True to form, I also googled a couple of exercises to do and subsequently forgot about the printout — but today we're providing lots more info than that!

Related: Better Ergonomics at the Office

Tips to Help Prevent Tech Neck and Dowager's Hump

Recline your desk chair. I don't know about you, but I had always thought you're supposed to sit up straight while using the computer. In fact (oops), this tends to overwork your neck muscles. It's best to recline your chair at least 25-30 degrees. Make sure your screen is at eye level, too.

Kat has recommended this monitor riser in the past, and Elizabeth recently suggested this laptop stand .

Get up and move around during the workday. This is good advice in general, of course. It's easy to set alarms on your phone or use apps like these to give yourself reminders to not stay seated for long periods of time at the office or at home. (They can help you remember to drink water, too.)

NPR reported earlier this year on a study that found that even taking a 5-minute walk every 30 minutes can significantly counteract the harmful effects of sitting for hours.

Regularly do targeted stretching/exercises. Try these suggestions from experts:

• 10 Tech Neck Exercises to Relieve Tension from Your Upper Body (from a physical therapist) [Self]
• Best Exercises to Improve Dowager's Hump (from various experts) [Shape]

Related: Petite Office Ergonomics (and: How Does Your Office Handle Ergonomics?

Tips to Fix Tech Neck and Improve Your Posture in General

We've talked before about improving your posture, and back then, readers mentioned core- and back-strengthening exercises (and strength training in general), yoga, Pilates, The Dailey Method, The Gokhale Method, and the book Presence: Bringing Your Boldest Self to Your Biggest Challenges by Amy Cuddy.

Here are some specific exercises to try:

• 8 Rear Delt Exercises That’ll Help Improve Your Posture [Self]
• 5 Simple Exercises Than Can Help Improve Your Posture [Real Simple]
• (video) Better Posture Workout — Exercises to Improve Posture and Prevent Hunched Shoulders [FitnessBlender]
• (video) Yoga For Healthy Posture — Yoga Tips [Yoga with Adriene]

Of course, if you have any neck, back, and/or shoulder pain that you're worried about, talk to your doctor!

Readers, do tell: Have you tried to fix tech neck or prevent a dowager's hump? Do you have issues with your posture, or any neck and shoulder pain in general? Any recs for exercises or videos like those above that really helped you to see improvement?

Pssst: Some of our Favorite Tools for Better Ergonomics at the Office

Pictured, some of our favorite tools for better ergonomics at the office as of 2024…

The post How to Fix “Tech Neck” appeared first on Corporette.com.

How do you fit exercise into your life, readers? If you're doing something like 75 Hard with multiple workouts a day, do you do them back to back? Do you do some exercises every day, such as situps before bed? If you strive for a certain step count on top of exercise, how do you find time to get your steps? If your work situation has changed (e.g., remote to in-office, or the reverse), have you changed when/how/where you do your exercise?

Lots of questions!

(Here's a long ago post from a guest poster/lawyer who shared her tips on finding time to exercise when you hate to exercise…)

My Tips on How to Fit Exercise In When You Work Long Hours

In the past, some of the ideas we've discussed include:

Combine your commute and your exercise. Try walking to work or biking to work.

Take exercise snacks. Get small, 5-10 minute bursts of exercise, such as a quick lunchtime walk, some bodyweight exercises throughout the day, and more. The New York Times has reported that even 20 seconds of exercise can improve your fitness.

Stack your habits. Tie an “exercise snack” to something you already do, such as doing planks the second you get out of bed, or doing squats between layers of skincare (e.g., serum, squats, Vitamin D, squats, moisturizer, squats, sunscreen, squats).

{related: how to build good habits}

Commit money, such as buying a pack of aerobic classes or hiring a personal trainer for a few times a week.

{related: how much do you spend on fitness?}

Do low-sweat activities for lunch workouts, such as strength training or yoga.

Schedule it, or make it social. As one reader noted, “Find friends at work who love working out too and make it an appointment!”

Make it easy. One reader noted that she loves CrossFit because, for her, the key is taking out as much “in the moment” decision-making as possible. I won’t exercise if I have to decide the workout myself so going to CrossFit classes is really helpful — I just have to show up and do the listed workout.”

Make it fun. Whether your workout is your hobby (e.g., hiking), you enjoy seeing yourself be able to lift heavier weights, or you love the music and vibe of the class — make it fun!

{related: the best hiking gear for women}

Readers, what are your tips on how to fit exercise in when you work long hours? What's working for you?

Stock photo via Stencil.

The post Open Thread: How Do You Fit Exercise In When You Work Long Hours? appeared first on Corporette.com.

I saw this question on social media recently, and thought it might be an interesting discussion here: What is your biggest obstacle in meeting your health goals — and how can you overcome it?

For my own $.02, I've been trying to prioritize eating healthfully and strength training recently, as well as getting enough sleep. I've been doing… OK… but I'm very aware of the fact that we're heading into the busy season where all health goals go out the window, so I'm trying to recommit so I get at least a few good weeks under my belt before we hit the Thanksgiving-New Year “screw it all” corridor.

Some of the obstacles that I can definitely see standing in the way of my own health goals include

• a busy lifestyle
• perfectionism
• declining willpower as the day wears on
• feeling entitled to “treats,” whether it's a bigger dessert than planned or skipping the workout
• getting overwhelmed by little things, like finding proper gear for the cold or the perfect workout

I don't think I'm alone in this! We all have good intentions to eat healthily and exercise regularly, but with work, family obligations, social events, and everything else on our plates, it can be hard to prioritize our health.

But here's the truth: we are our own worst enemies when it comes to health. No one else can make us prioritize our health; it has to come from within. It also involves changing our mindset and viewing health as a priority rather than an afterthought.

How to Meet Your Health Goals (and Overcome the Obstacles In Your Way)

Some of the great tips I've seen from the readers over the years include things like these — but what are your best tips?

Set a low bar for success: If you're a runner, for example, you might say that just putting your running shoes on and leaving the house counts as a win. Is it the 10K the Perfect You would run in record time? Maybe not — but what counts as a win is all in your head.

Remove decisions: Maybe this means prepping your meals for the week on Sunday, making plans to meet a friend after work for a class or a walk, or laying out your workout clothes the night before. (One reader blew my mind when she said she puts entire workout outfits together and keeps them in her drawer like that — top, bottom, socks, underwear, etc. Brilliant!) Remove that decision-making process of whether or not you'll show up for yourself today, and make it harder for yourself to not do the work than to do it.

Remember that health is a long game — don't beat yourself up over one missed workout or one meal: For me, this looks like that interior voice that says “Screw it, we're already off track this week — we'll start again Monday.” Uh huh…

Commit to yourself for 24 hours: Plan your meals for the next 24 hours according to whatever your health goals are: vegetables, fiber, protein, whatever. Plan one workout that you know is a good one. (Am I the only one who intends to work out and then gets sidetracked by fussing with the app or finding the exact workout you want to do?)

What is your biggest health goal obstacle? How do you plan to overcome it? Share your tips with us in the comments below!

Stock photo via Deposit Photos / nicoletaionescu.

The post What’s Your Biggest Obstacle in Meeting Your Health Goals? appeared first on Corporette.com.