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How Many Substitutions Are Actually Allowed in Soccer?

Whether you’re a casual soccer fan or a die-hard, you’ve probably watched matches where players have been swapped out at some point during the game. These substitutions are a key part of the rules of the game — and match strategy — but they can also be a little bit complicated to understand. Here’s everything you need to know about the current rules around soccer substitutions in high-level matches, including how many substitutions are allowed…

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Breathwork Can Help You Inhale and Exhale Your Way to a Better Mindset

You may think you have this whole “breathing” thing taken care of. After all, it’s one of those processes that’s (blessedly) automatic and (blessedly) doesn’t need real estate on your to-do list. But breathwork — a practice of being a little more intentional with your inhales and exhales — is a way to get even more out of one of your body’s most essential processes. “Breathwork is deliberately engaging the breath in an exercise or…

Yowell

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I Went to the Olympics, and I’ve Never Felt More Appreciative of My Mind and Body

I never did team sports growing up. I danced for several years — I was an ’80s baby, after all, and every late ’80s and early ’90s baby will tell you of their early-in-life dance lessons. But I never had an innate drive to do any other type of movement. It wasn’t that I was necessarily bad at sports (my hand-eye coordination was okay, though I could have used a bit of speed), but as…

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What Are the Rules of Sitting Volleyball?

Volleyball is one of the most eagerly anticipated events at the Olympic and Paralympic Games, so it’s a good time to brush up on the rules of sitting volleyball. According to World ParaVolley, the fast-paced, physical sport is played by over 10,000 athletes. It was officially added to the Paralympics during the Arnhem 1980 Games, as a men’s event. Women’s sitting volleyball wasn’t added until over 20 years later, at Athens 2004. And now, 20…

Yowell

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Why Community Centers Are My Favorite Places to Break a Sweat

The sound of sneakers squeaking on basketball courts, the smell of chlorine hanging heavy in the air, paper flyers on brightly decorated bulletin boards, and the energetic beat of up-tempo music from a nearby exercise room. These are the sights, sounds, and smells that await you in most community centers. My journey into the world of community fitness began when I was hired as a Pilates instructor with the New York City Parks and Recreation…

Yowell

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Can Soccer Games End in a Tie? Here’s How It Works

If you’re a long-time soccer fan, the Olympics and the World Cup are a big deal for you, and you probably could have written this article yourself. If you’re still pretty new to soccer — the US women’s national team has brought in a lot of new fans these past few years — it’s a good time to brush up on your knowledge, starting with how the scoring works. To some, the way a game…

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Boutique Fitness Still Has a Diversity Problem

In August 2021, I became a certified barre instructor for a major boutique fitness company. In October 2023, I quit. Boutique fitness is marked by its exclusivity: small spaces, group classes, one-to-two modalities, and memberships upwards of $150 per month are standard for these studios. In recent decades, barre studios in particular have bloomed with a cultish fervor across the United States. Barre is a strength-building and muscle-defining workout. Think: little pulses, long holds, deep…

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14 Foods to Eat Before Bed For Better Sleep

If you struggle to fall asleep, you may already have a few tried-and-true tricks to make bedtime easier. Strategies like limiting screen time or adding white noise may have already become a useful part of your nighttime routine. But what you might not know is that the moments leading up to bedtime are just as essential for better sleep. In fact, there are certain foods you can snack on before hitting your pillow that are…

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The Trading Pins at the Olympics Are So Good This Year, We Had to Rank Them

While the Olympics is arguably the most competitive stage for sport, it appears that the elite athletes are still showing each other love behind the scenes. This year, athletes from all over the world have been sharing on social media the sweetest Olympics tradition among competitors: trading pins. For the Swifties out there, it’s similar to the friendship bracelet swaps that have been taking over the Eras Tour. Olympians are gifting their fellow competitors, and…

Yowell

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Jennifer Aniston and I Both Love This Collagen Powder

Powdered collagen, collagen shots, and collagen waters have exploded in popularity over the last few years. You’ve probably heard all about how collagen supplements can help promote hair growth, improve joint health, and prevent skin from aging. Even Jennifer Aniston swears by it. Admittedly, I’m a convert, too. I use the Vital Proteins Unflavored Collagen Peptides ($23) almost daily. I love the collagen powder for its ability to add a hearty dose of protein to…

Yowell

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Can Drinking Apple Cider Vinegar Before Bed Help You Lose Weight?

Apple cider vinegar may help you lose weight, and have other health benefits. Image Credit: gpointstudio/iStock/GettyImages Apple cider vinegar (ACV) has been touted as a natural remedy for just about everything it seems, from an antibiotic alternative to an acid reflux fix. Some sources even say that drinking apple cider vinegar before bed can help you lose weight. Advertisement But can sipping on ACV or trying apple cider vinegar recipes in the evening really move…

Yowell

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The “Sleepy Girl Mocktail” Is Still Trending on TikTok — but Does It Work?

Struggling to fall asleep? Drinking a “sleepy girl mocktail” before bed could be exactly what you need, according to a recent TikTok trend. Originally shared in January 2023 by creator and hormone coach Calee Shea Sciotto, the TikTok-viral mocktail contains a combination of tart cherry juice, sparkling water, and magnesium powder. But does it actually work? To find out, I decided to try the sleepy girl mocktail myself. With its aesthetically-pleasing appearance, fruity flavor, and…

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Lance Bass Reflects On His Iconic NSYNC Dance Moves 24 Years Later

If you ever get the chance to learn the “Bye Bye Bye” choreography alongside former members of NSYNC, just say yes. I did. On the day of the dance class, based in West Hollywood, CA, Lance Bass walked down the staircase at the Heart Weho nightclub first — looking every bit like the Y2K star we know and love. Bandmate and long-time friend Joey Fatone made a surprise appearance shortly afterwards, joining Bass for a…

Yowell

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WNBA Star A’ja Wilson Has One Goal: “Be Better”

A’ja Wilson is on fire right now. To summarize the Las Vegas Aces center’s year: She’s averaging a stunning 27.2 points per game, per the WNBA. She was awarded Best WNBA Player and Best Athlete, Women’s Sports at the ESPY Awards. She’s currently playing on Team USA in Paris, and (along with Breanna Stewart) shot back-to-back 20-point games during the Olympics — something that hasn’t been done by a Team USA women’s basketball player since…

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Start Here If You Want to (Finally) Begin a Meditation Practice

At this point, recounting the benefits of meditation is akin to singing the praises of the sun or Birkenstocks or chocolate cake. The jury is back, and meditation kind of rules. But if you’re just getting started, you may have questions about how to make the most of the time you spend with your eyes squeezed shut. “Meditation is a way of transforming your life from the inside out by transforming your mind,” says Kirat…

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Why Do Water Polo Players Wear Those Hats During Matches?

As anyone who’s watched a swim meet knows, swimmers wear caps in the pool. These protect the hair from chlorine, help keep the goggles on more securely, and reduce any drag from long hair. But if you’ve been watching water polo during the Olympics, you may be wondering why their headgear looks a little different. What’s up with the water polo players’ caps, which have hard-looking cups covering either ear, and which tie under the…

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Do Water Polo Players Ever Touch the Bottom of the Pool?

Water polo is just one of several water-based sports featured at the 2024 Paris Olympics. The soccer-esque sport requires athletes to be strong swimmers, handle a ball well, and work together as a team. There’s one rule, however, that makes water polo even more difficult than it appears on the surface: players can never touch the bottom of the pool. According to Swim England, the governing body for swimming in the UK, “players are not…

Yowell

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How Much Do Rumble Boxing Classes Cost, Exactly?

Whether you’re terrified by boxing workouts or can’t wait to get your gloves on, it’s worth getting to know Rumble Fitness. It’s a major player in the boxing studio game, and for good reason: Rumble’s boxing classes are fun, high energy, and set to unique playlists and flashing lights to keep your energy and confidence up. While the studios may look professional or even intimidating, with the dark lighting and rows of teardrop-shaped bags, Rumble’s…

Yowell

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Why Do Olympic Divers Shower After Every Dive?

As much as everyone loves watching Olympic diving, some may never understand why athletes scurry off to the showers and then proceed to chill in a hot tub after each dive. They’re already wet. They’re only in the pool for a handful of seconds, so it’s not like they need to get cleaned up. And doesn’t taking a shower and soaking in a hot tub serve the same purpose? And that’s coming from someone who…

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How Wide Is the Balance Beam at the Olympics? Here’s the Rundown

If Olympic-level gymnastics wasn’t impressive enough already, wait until you learn how narrow the balance beam really is. When you watch athletes competing on the beam at the Paris Olympics, know that the platform they’re jumping and flipping on is only 10 centimeters wide (or roughly four inches). For reference, that’s smaller (!!) than an iPhone turned to landscape mode, and only a little wider than the average credit card. Considering we could pull a…