THE CHECK-IN
SHINE ON THE RUN.
- Start at a 1% incline for 90 seconds: For the first 40 seconds run 2 MPH below your PR (your top speed for 1 minute), then add 1.5 MPH to your speed for 10 seconds (your “shine” moment), and finish with 40 seconds back at 2 MPH below your PR. Recover for 1 minute.
- Repeat interval one but this time, “shine” for 20 seconds (and cut 10 seconds from part three of the interval). Recover for 1 minute.
- Continue this pattern, adding 10 seconds to your “shine” (and subtracting 10 from the third part of the interval) until you’re shining for 50 seconds.
- Start at a 1% incline for 90 seconds: For the first 40 seconds run 2 MPH below your PR (your top speed for 1 minute), then add 1.5 MPH to your speed for 10 seconds (your “shine” moment), and finish with 40 seconds back at 2 MPH below your PR. Recover for 1 minute.
- Repeat interval one but this time, “shine” for 20 seconds (and cut 10 seconds from part three of the interval). Recover for 1 minute.
- Continue this pattern, adding 10 seconds to your “shine” (and subtracting 10 from the third part of the interval) until you’re shining for 50 seconds.
RITUALS TEMPER LONELINESS.
Rituals can reduce loneliness by adding meaning to life, according to recent research published in the Journal of Marketing Research. “Our findings suggest that any series of formal, repetitive steps, as long as they are perceived to be rituals, can be meaningful,” says study author Thomas Kramer, professor of marketing at the University of California, Riverside.
For example, something as simple as dunking your tea bag in your cup a certain number of times could be considered a ritual in this sense. And in fact, choosing something that you’re likely to repeat frequently could be your best bet: Kramer notes that people in the study who engaged in rituals more often experienced more meaning in their lives and lower levels of loneliness.
CELEBRATE WOMEN’S HISTORY MONTH WITH YENDRY.
We spoke to singer-songwriter Yendry, known for tracks like El Diablo, Se Acabó, and Nena. Read the interview here.