Should You Exercise With A Cold?


And other workout myths debunked

When it comes to working out and training, there are still dozens of myths—some that are patently ridiculous, some that seem pretty darn reasonable—swirling around gyms, yoga studios, and run clubs. And, admittedly, with research that seems to change every single year, what was true in 2015 could be completely disproven by now. But there are a few downright untrue—and actually potentially harmful—myths that just won’t quit. So, let’s stop perpetuating these and get healthy.

“I have a cold, so I shouldn’t work out.”
The general consensus among doctors and trainers that I’ve interviewed over the year is the "chin up" test. If it’s a head cold, go ahead and train. If your throat is scratchy and you’re hacking up phlegm, skip it. But the "I have a cold" excuse can often be exactly that: an excuse. Rather than skipping your workout because you have the sniffles, do the first five minutes as planned. Once you’re warmed up, reassess. You might feel a lot better—sometimes, moving can help clear out your sinuses and perk you up. If you feel just okay, dial your plan for a run back to a walk, or cancel your strength workout and do some gentle yoga instead. If you really feel like crap, go home and get some rest.  

“I don’t want to lift heavy, I’ll bulk up.”
Seriously, this is the myth that won’t die. No matter how many times it’s debunked, it still terrifies the masses—even those of us who intellectually know better struggle with this one. Lifting weights helps us torch fat, improves our metabolisms, helps guard us against muscle loss and osteoporosis as we age, and frankly, gives us some sexy-ass muscle tone. It’s actually crazy hard to bulk up; women’s hormones generally will work against packing on a ton of poundage from the weight room. So lift heavy, lift light—whatever you do, make sure some amount of strength training is included in your day.  

“If I do enough ab work, that six-pack will show up.”
Sorry, ladies. Spot-training has been disproven time and time again. While crunches and ab work might help if you’re already 99 percent of the way to a six-pack, the only way to make it to that point is with good all-around exercise, plus a seriously dialed diet. Don’t trust any workout or trainer that promises a six-pack by just focusing on your stomach muscles. And—bad news—some body types will never end up with a six-pack, so don’t be surprised if it doesn’t appear no matter how hard you try. 

“If I exercise today, I can eat XYZ pieces of cake”
Sadly, exercise should never be an excuse to overindulge. You may have burned off the equivalent calories to that cheesecake, but you shouldn’t be thinking of exercise as your eat-anything pass. That just creates an unhealthy mindset toward working out, and toward food really. Rather, you should be trying to fuel your body with healthy choices to support your workouts! (That said, have the damn cake. There’s nothing wrong with dessert on occasion, just don’t rationalize your sweet tooth with bouts of exercise.) 

“I feel sore, so I should take today off.”
D.O.M.S.—delayed onset muscle soreness—is a real thing… but it isn’t cured by a day of couch potato-ing it. That’s just going to set you back. Instead, plan for a less-intense day after any kind of hard workout. Think: yoga, swimming, a light run, or a long walk. Getting your blood flowing will actually help decrease stiffness and soreness, and boost the benefits of that strength session. But if you find yourself pretty much incapable of even rolling out of bed, that’s a sign that you’re lifting too heavy. 

“No pain, no gain.”
This one has made its way onto gym walls and motivational posters all over the world. And it is The Worst. Sure, a high-intensity workout can be fantastic and leave you a little sore the next day. That’s fine. But if every single workout is leaving you flattened, sore, in tears, blistered, or completely cracked, you’re doing more harm than good. You can absolutely make serious gains without pain—just look at some of the gorgeous yoga instructors and practitioners out there. And you’re a lot more likely to consistently work out if you’re not miserable every time you hit the gym.  

“I’m tired, so I should nap instead.”
Similar to the "I have a cold" myth, this one can be a poor excuse, or a reason for some introspection. If you’re always feeling tired, it’s time to: (a) reconsider your sleep habits or (b) talk to your doctor. If you just had one late night and are feeling exhausted, start with that first five minutes and reassess after that. Maybe a hard workout is what you need to energize yourself, or maybe a long walk instead of a hard run makes more sense. If you’re feeling like you could keel over and nap under the elliptical after five minutes, though, shut it down for the day and go take that nap.  

“If I don’t have an hour, I might as well skip exercise.”
Even five minutes can make a difference over time, and will absolutely make you feel better. Even 60 seconds of planks can help work your core, and sneaking in a 15-minute walk during a conference call will help get your blood flowing. Seriously. Just do something. 

Screenshot via Youtube

While the song should serve as a reminder to your exes

Just a day after dropping new single "Nunya," featuring Dom Kennedy, Kehlani has released the winter-wonderland visuals to go along with. The singer, NYLON November cover star, and mother-to-be rocks some of the best winter 'fits I've seen in a while, including a glorious puffer jacket that could double as a down comforter that I absolutely need in my life right now.

Kehlani is clearly living her best life up in some snow-filled forest hideaway, vibing on the beach at sunset and sipping on something bubbly as she coolly reminds nosy exes that who she's with is "nunya business." There's not much of a story line (unlike her recent "Nights Like This" video); the main takeaway is that Kehlani is busy dancing through a forest, missing no one and chilling amongst people who are clearly not the subjects of the song.

Kehlani is only two short months away from bringing baby Adeya into the world, who she thanked for helping her get through the video process. "Shot that 7 months pregnant in da snow..." Kehlani wrote on Twitter, adding, "thank u baby for da motivation, mommy was FROZE."

Even from the womb, Adeya has been hustling hard alongside her momma. Twitter user @ODtheMC pointed out that this is already her second music video appearance, and she's not even been born.

Get some mulled wine ready and escape into Kehlani's winter getaway, below. Stay tuned for her forthcoming mixtape, While We Wait, out on February 22.

Kehlani - Nunya (feat. Dom Kennedy) [Official Music Video]



Photo by Alberto E. Rodriguez / Getty Images.

As in Black Panther Political Party leader

It's been a running joke that the Black parents/grandparents of millennials were really confused about all of the Black Panther hoopla ahead of its 2018 release. Many of them were anticipating a movie about members of the Black Panther Political Party and didn't know who the hell T'Challa was. Well, those people are about to have their moment, and we're about to have another one.

Variety is reporting that Fred Hampton, the Black Panther leader at the center of the upcoming biopic Jesus Was My Homeboy, could be played by none other than Daniel Kaluuya. Apparently, he is in negotiations for the role. And he's not the only Black Panther alum in the mix. The Warner Bros. project is being produced by Black Panther director, Ryan Coogler. The same article reports that the forever swoon-worthy Lakeith Stanfield—who appeared with Kaluuya in Jordan Peele's Get Out—is also in negotiations, to play William O'Neal, an FBI informant who infiltrated the Black Panther Party.

Coogler and Charles King are putting together a dream cast to tell a difficult story. Hampton was killed by the Chicago Police Department, while his pregnant girlfriend lay next to him, thanks in part to information they received from O'Neal. Whenever it's out, I strongly recommend having Black Panther queued up as a palate cleanser.