Raphael Stevens

If there’s one surefire way to get over a breakup, do as Miley Cyrus does and buy yourself flowers, take yourself dancing, and sweat it out—all the while looking glam and sexy. ICYMI, I’m referring to Miley Cyrus’ latest single and music video “Flowers.” With over 100 million views of #flowersmileycyrus on TikTok, her viral video shows her cutting a rug (in what’s believed to be Liam Hemsworth’s suit BTW), not to mention gives us a taste of her steamy, must-try fitness routine (those spider push-ups are no joke). Ahead, Julia Stern, a certified functional strength coach (CFSC) and instructor at Fiture, breaks down Miley’s key workout moves and the benefits of each. Plus, a no-equipment-necessary, Miley Cyrus-inspired workout you’re also going to want to try. 

@newyearnewmiley
less of a request, more of a demand
♬ Flowers – Miley Cyrus

A breakdown of Miley’s workout in “Flowers” 
If you searched for “Miley Cyrus workout routine” immediately after “Flowers” dropped, you’re not alone. Leave it to Miley to make burpees look enticing (the black lingerie set doesn’t hurt). “This workout comprises multi-joint, full-body movements covering multiple bases: you will focus on your strength, get in some cardio, and enhance your core stabilization,” explained Andrew Slane, a sports conditioning specialist and instructor at Fiture. Stern agreed: “All of [her] moves together make a great full-body workout, especially if you’re short on time and want to get a good sweat in,” Stern expressed. “Most importantly, it’s fun and challenging, so you’re likely to come back to it!”
Eager to get started? Same. “If you want to get started with moves like this, your first step is to master basic patterns like a squat and hinge, as well as work on core activation,” Stern said. “As you get stronger, you can add in equipment and challenge yourself.” Read on for all the details of Miley’s six signature moves, according to Stern. Grab your battle ropes, a long resistance band, and a spicy ‘fit for good measure, and give them a go!

Battle ropes
Miley starts her intense sweat sesh with some alternating, heart-pumping battle ropes (hello, abs). Hot tip: Keep your knees bent as you pump each arm one after another à la Miley. The best part? Chances are you’ll feel like a total badass a few seconds in. “Battle ropes have so many benefits, and they’re a fun way to switch up your cardio routine. Similar to running and biking, battle ropes will also increase your heart rate and can be used for high-intensity intervals. Ropes also build strength–you’ll feel it right away in your shoulders, and your core has to be activated so you can move the ropes quickly. There’s a ton [of variations] to play with: Single-arm, double-arm, circles, and twists are all possible with ropes of different weight that can increase as you get stronger.”

Spider push-ups
Miley kicks it up a notch with her second exercise: a combo bear-crawl-spider-push-up, with a resistance band no less. If that sounds too hardcore, simply start with spider push-ups—they’re hard AF in their own right. Drive one knee towards the armpit on the same side as you go down for your push-up, then bring it back to a plank. “Spider push-ups are the ultimate combo of core and upper body strength. This will work your chest, triceps, and obliques. The resistance band pulls her momentum backward here, so she has to work a bit harder to [execute the] push-up and use core control to release the push-up slowly.”

Glute bridges
Hot take: The hip swivel Miley adds to her glute bridges is definitely not necessary, but if it makes you feel sexier, why not? If you’re sticking with good ol’ bridges, just make sure your hips are even as you hold them up, and squeeze that booty. “Glute bridges work your glutes, hamstrings, and core. Adding a weight or pausing at the top here can make it more challenging. Strong glutes protect your lower back, making it easier to climb stairs, sit down in a chair, and lift heavy boxes.”

Burpees
And now for the total-body move everybody loves to hate. That said, anyone else get the sudden urge to see how many you can do consecutively? “Burpees are so important! They get your heart rate up, but they also help you practice pushing yourself up off of the floor. A resistance band actually modifies this exercise because you don’t have to support your full body weight on the way up. It’s a great place to start if you’re newer to the move.”

Banded lunge to knee drive
Don’t stop now. You’ll for sure feel the burn with this move, which consists of lower body strength mixed in with cardio. Expect to activate your core, glutes, and hamstrings while getting your heart rate up. Word to the wise: Don’t be fooled by how easy Miley makes them look. “The lunge to knee drive is a move that will work your lower body as well as your core. Because this requires so much stability, your core needs to be activated so you can maintain balance. When you step back into a lunge, focus on driving your front heel into the floor. Then, slowly lift your knee towards your chest without falling over. In the beginning, you can modify this move by dropping your foot between each rep. If you want more of a challenge, see if you can do them in a row without stopping in between.”

Bird dog
Slowing things down for the end of her workout (phew!), Miley simultaneously extends her right arm and left leg out for the bird dog exercise. “The quadruped move is a great move regardless of your fitness level. It works on core strength stability and balance while also increasing mobility. I love to include this one at the beginning of my workouts to activate my core and prep my body to lift weights. You can modify this one by just working your arm or your leg one at a time and alternating from there.”

Don’t have equipment? Here’s a Miley-inspired workout for you
No equipment on hand? All you need is your own bodyweight for this “Flowers”-inspired workout courtesy of Fiture. 

Mountain climbers: 3 sets of 16 reps
Hip raises (to make it more challenging, place a dumbbell on hips): 3 sets of 16 reps
Spiderman push-ups: 3 sets of 12 reps
Lunge with knee drive hop: 4 sets of 10 reps total (2 sets per side)
Bird dog: 3 sets of 12 reps (alternating sides), holding for 3-5 seconds at a time

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Finding plus-size activewear is tough, to say the least. Everything is either too tight or too camel-toe-y or too loose or too ugly (sorry, not sorry). And honestly, having good workout clothes makes working out actually bearable for me. One of the most important parts of a good workout to me is having a good pair of leggings that don’t slip or slide and actually make me feel confident, but finding a good pair of plus-size leggings is equivalent to finding a needle in a very large haystack.
While it’s not a one-and-done motivator, I’ve been on the hunt for activewear that makes waking up at 6am to do squats just a liiiiiittle more bearable. I’ve tried on dozens of pairs, but these are the ones that actually made the cut. TBH, some of these even make me want to book that yoga class I’ve been talking about for months. Flattering, comfortable, and cute? What more could a girl ask for.
For reference, I usually wear a size XXL.

Our Social Editor Keely wore these on a casual day in the office once, and I went to Nordstrom the next day to try them on. On her, they looked like the perfect black leggings: cute with an oversized sweatshirt, but also durable enough to actually work out in.
These didn’t disappoint. Nike leggings are a little weird size-wise, so I had no idea what size to try on. I took both a 1X and 2X in the fitting room, and the 1X ended up being the perfect fit. I think these would be great for a yoga class (especially hot yoga) because the material is definitely sweat-wicking without being too compressive. I also would totally wear these on a normal day, so these work double-duty. On me, I didn’t feel like they were worth the price after I’d found leggings that did the same thing at a lower price point, but if these are in your price range, I would definitely go for them.

For the price, these are incredible. I have another pair from this brand from a few years ago, and they have lasted so long without any pilling. I basically survived with these exclusively as my go-to workout pants for months, and they’ve still managed to keep their shape and style.
So, I had to try another pair. I tried on an XXL in these leggings (because that’s all I found in store), and they were great. I wouldn’t call them my favorite leggings of all time, but if you’re working on a budget, these are a great option. I did a few squats in the dressing room to test, and they stayed in place well without having to hold them up or move around, and had a good amount of compression.
I would wear these for all kinds of workouts without worrying about them not holding up. (The online sizing is definitely limited on these, however, as they only go up to an XXL).

We’re huge fans of Girlfriend Collective here—their ethics and commitment to both diversity and sustainability makes supporting them feel good, and that’s without even going into how good their products are.
I ordered these thinking I’d return them after I tried the magic that are the next leggings, but these are a VERY close second and will certainly not be leaving my closet anytime soon. I actually immediately went to work out once I put them on because I was excited to show them off. These are extra sweat-wicking, which makes working out in them extremely comfortable. It’s honestly kind of cooling on the skin (is that even possible lol?), so I’ll definitely wear these for my most intense workouts.

Everyone I talked to said I had to try Fabletics plus-size leggings, and this adventure finally got me to order a couple pairs online. DING DING DING, we have a WINNER! These were truly the best leggings I’ve ever tried on. I got the leggings with the highest amount of compression because they had incredible reviews, but I was really nervous about the sizing. I went with what the size guide told me, and upon first receiving the leggings, I thought there was no way they’d fit. They look so tiny before you put them on your body, but they stretch to fit you perfectly.
I love the compression and feel of these leggings so much. I’ve worn them to the gym a few times (tiny flex, yeah, I work out, what’s it to ya), and I can’t imagine a workout where these don’t work. I love them for weight-training, but when I went for a treadmill run (HUGE flex for me, but I should admit it was a five minute warm-up and was more of a light jog than a run but whatever), they stayed in place the entire time. Truth be told, I’ve had these for a few weeks now, and they haven’t begun to pill even though I’ve washed them a few times.
Basically, I’d buy these over and over again. I’m planning to place a lot more Fabletics orders in the future; their sports bras are calling my name! I picked them up in red and black because I knew I’d wear them constantly.

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Your gynae might have “Dr” before her name, but sometimes you have to be the one to school her. That’s because docs don’t always initiate über important talks. It goes both ways, too. We’re often embarrassed to bring up topics about our sexual health for fear of being judged. Per the Ovarian Research Trust, 66% of 18-24 year-olds are so shy of talking with a doctor about sex that they forego the visit altogether, which holds some serious risks, like not knowing your sexual health status and making poor decisions based of Internet research.

We’ve put down some common topics often avoided at the doc’s rooms, and how you can bring ‘em up constructively.

Talking with a doctor about: the baby convo

Many ob-gyns are uncomfortable bringing up fertility, per a recent study. Why? They may not want to seem judgy or presumptuous, and can’t answer the “Am I fertile?” question until you start trying.

Why It Matters

If you’re thinking about babies, it’s time to talk about them (egg freezing too), because your reproductive years won’t last forever.

Your Script

“I have some questions about my fertility; I’m hoping you can give me better answers than the Internet.” Your gynae will jump at the chance to sift fact from fiction and you can get specific.

READ MORE: 5 Small Sex Moves So Powerful You Won’t Believe You Didn’t Know Them

Talking with a doctor about: STI tests

These aren’t built into your annual check-up, nor are all STIs included when you say, “Test me for everything.” Plus, your doc won’t know when you need ’em unless you tell her (or she sees something amiss).

Why It Matters

In many cases, the longer an STI goes untreated, the more damage it can cause. And you

could spread it. Plus, infections like HPV can turn into cervical cancer (the second most common cancer of women in South Africa and the one with the highest fatality rate) if all goes untreated.

Your Script

“What STI tests do you think I need?” This should lead to a chat about sex habits, number of partners, condom use and so on, to determine your risk level. Ask whenever you have a concern or have had unprotected sex. 

READ MORE: 12 Reasons Why You’re Suddenly Experiencing Painful Sex

Talking with a doctor about: your sexual happiness

Loss of desire, trouble orgasming? Too few gynaes will “pry” into this part of your sex life. Almost 65% of SA women are keen to take sexual matters into their own hands, says Désir Intimates owner and MD Brodie Meyer. “They’re big on self-pleasure, with rabbit vibrators making up almost 70% of their purchases, followed closely by lubricants.”

Why It Matters

A stronger pelvic floor, healthier heart and immune system, better sleep and immediate pain relief… the benefits of sexual happiness are endless! 

Your Script

“Doc, errrr, is too much self-pleasure bad?” This will launch into a larger discussion about your sexual habits between the sheets, which can shed light on the health (and happiness) of your vagina and clitoris. Your doc can also guide you through any problems you may be experiencing during sex, like pains, which could open up a further discussion of possible causes, like endometriosis or a penetration disorder.   

READ MORE: Pop Quiz: Do You Actually Know What’s Going On With Your Vagina? More

I think we’d all agree that stress is public enemy number one. And no matter how many journal entries we write, cold plunges we dive into, or meditations we log, that all-too-familiar “flight or fight” mode inevitably kicks in, thanks to trying to balance it all: deadlines, relationships, family obligations, life in general–you know the story.
Our bodies need the stress hormone cortisol to survive, and some amount is necessary and healthy: cortisol levels naturally rise upon waking up or working out, for example. However, chronic cortisol–AKA elevated levels over an extended period of time–can keep our bodies stuck in a perpetual state of stress and wreak havoc on both our mental and physical health, leading to increased health risks like depression and anxiety, immune system dysfunction, and disease.
But here’s the good news: When we manage our cortisol levels (read: get quality sleep, eat well, exercise but don’t overexercise, and have a stress-relief ritual like meditation), we can experience a myriad of health benefits our bodies will thank us for. I called on experts to walk us through the telltale signs you have chronically elevated cortisol and the perks you can expect when you chill TF out. Read on for what they had to say. 

Signs you have high cortisol levels 
There’s no denying our bodies send us cues when we’re hungry, tired, and stressed. And as much as stress gets a bad rap, it can send us red flags to watch out for. Here are the general symptoms your body is producing too much cortisol:

weight gain, mostly around the midsection and upper back
weight gain and rounding of the face
acne
thinning skin
easy bruising
flushed face
slowed healing
muscle weakness
severe fatigue
irritability
difficulty concentrating
high blood pressure
headache

Benefits of lowering cortisol levels
 
1. Reduced inflammation
If you have consistently high levels of cortisol, your body can get used to having too much cortisol, which can lead to inflammation and a weakened immune system. “Cortisol can raise blood pressure and cholesterol levels, while also affecting insulin sensitivity, so lower cortisol levels can help reduce inflammation in the body, leading to fewer aches and pains,” explained Becca Smith, a licensed professional counselor and Chief Clinical Officer at BasePoint Academy. No pain, all the gain, am I right?

2. Lower blood pressure
In times of high stress, your heart rate and blood pressure increase, so it should come as no surprise that when you lower your stress, your blood pressure follows suit. “Robust evidence shows that sustained cortisol rest allows your muscles to relax, which lowers your heart and breathing rate, normalizes blood oxygenation, lowers blood pressure, and lowers blood sugar and fat release and deposition,” said Jessica Houston, MEd, MSPH, Founder and CEO of Vitamin & Me.

3. Better skin 
It’s no secret that stress can lead to pesky breakouts—none of us are immune to waking up with an untimely zit trying to meet a work deadline or after a fight with your SO. But when you zen out, your skin is one of first to reap the benefits. The result? A major glow-up. “Because cortisol stimulates oil production (which can lead to acne and other skin problems), reducing cortisol can help improve your skin’s health,” Smith affirmed. “Low cortisol results in clearer skin, brighter eyes, shinier hair, and a more visible flush on the cheeks,” echoed Lauren Cook-McKay, a licensed therapist. “This is because stress no longer impairs internal bodily processes, allowing internal organs to function more efficiently.” 

4. Improved digestion and metabolism
If you’re like me, digestive drama isn’t far behind when stress rears its ugly head. The reason? Stress may cause a decrease in blood flow and oxygen to the stomach and slows down digestion to have more energy to either fight or flight (AKA your body’s primal stress response). These changes could lead to cramping, inflammation, or an imbalance of gut bacteria. The silver lining? “When we we lower cortisol to better care for ourselves through incremental positive health behaviors (i.e. stress management, sleep, food choice, exercise), our blood sugars stabilize and there is less excess glucose circulating through the body with nowhere to go, improving digestion and metabolism,” described Sarah-Nicole Bostan, a clinical health psychologist and Director of Behavior Change Strategy at Signos. What’s more, “Appropriate cortisol levels modulate the inflammatory response and regulate metabolism, leading to improved gut and immune health,” Houston explained.

5. Boost in mood 
There are the aforementioned physical health benefits of keeping your cortisol levels at bay, then there are the advantages to your mental health. “Neurochemical changes to the brain as a result of lowering cortisol not only improve hormone levels involved in the stress pathway, but they stimulate the production of mood-elevating endorphins,” Houston stated. And we can do our part in turning up the dial on those endorphins through exercise, eating foods we enjoy, and having sex.
Chronic cortisol also impacts symptoms of anxiety and depression. “Lowering chronic cortisol can help reduce anxiety and depression symptoms by increasing serotonin production in the brain,” Smith said. “It helps you to respond better to stress in the future by giving your body more tools to manage stressful situations without resorting to unhealthy coping mechanisms.” Don’t hesitate to talk to your doctor or therapist if you’re experiencing anxiety or depression. 

6. Enhanced focus and energy
“Chronic stress and high cortisol levels can lead to a decrease in serotonin, disrupting the brain’s normal functioning,” Smith conveyed. “This, in turn, can lead to poor concentration, low energy levels, and loss of interest in activities. [Lowering chronic cortisol] helps restore balance to your body’s hormone levels, resulting in an improved ability to concentrate and focus on tasks as well as increased energy levels.” Bottom line: Keeping your cortisol levels in check translates to bringing your A game (hello, productivity). 

Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

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As someone with lactose intolerance and celiac disease, I am well-versed in the art of dealing with a sensitive stomach. But when I woke up with a pain in my back last May that wouldn’t go away, I knew it was more than my run-of-the-mill stomach problems and I went to the ER. Six hours and many tests later, the doctors told me the culprit of my pain was likely inflammation in my GI tract, and that I should change my diet and see a gastroenterologist. Let’s just say, between the months-long waiting list just to get seen and my aversion to “dieting,” the last eight months have been filled with stress, pain, and tears. Which is why I’ve decided to transform my diet and focus on eating foods that combat chronic inflammation. Spoiler: Thanks to these changes, my stomach has never felt better, and (bonus!) I’ve seen major improvement in my skin and eczema.
A brief disclosure: The right anti-inflammatory diet will vary from person to person, and this list isn’t a substitute for medical or professional advice. If you think you’re struggling with inflammation, it’s vital that you consult a healthcare professional. Likewise, we can all benefit from properly nourishing ourselves, and the foods below are jam-packed with healthy, body-loving ingredients. Keep reading to learn the top seven anti-inflammatory foods that my doctor recommended I add to my diet to combat chronic inflammation, and how I’m incorporating them into my life.
 
1. Salmon
The Mediterranean Diet has long been regarded as the healthiest diet there is, and it’s also one of the best for reducing inflammation. “The Mediterranean Diet has been shown to be anti-inflammatory because of its focus on whole foods and omega-3 fatty acids,” Julia Zumpano, a registered and licensed dietitian, told the Cleveland Clinic. This claim is backed up by science: Studies have shown that omega-3 fatty acids dampen the reaction of macrophages, which are immune cells that live in the tissue of the organs and play a key role in triggering inflammation.
A good source of omega-3 fatty acids is fatty fish, and salmon is one of the best sources out there. I love all seafood, but as far as fish is concerned, salmon is one of my faves and go-to foods these days. It pairs well with anything: in a BLT for lunch, tossed with a pasta, on top of a salad, with rice and avocado or oven roasted potatoes, and so on. Plus, eating salmon regularly—regardless of whether or not you’re struggling with chronic inflammation—can help boost heart and eye health, aid in digestion, and support your immune system and fertility. 
 
2. Olive oil
I’m swapping out my dairy-free and vegan buttery spreads in favor of olive oil because it is packed with anti-inflammatory properties. There’s a plethora of healthy monounsaturated fats found in olive oil, but the most notable one is oleic acid. Research has shown that oleic acid can suppress inflammatory markers like C-reactive protein (CRP) and interleukin (IL)-6. When these markers are triggered, they essentially tell your body to go into overdrive, and thus inflammation is created. Olive oil also contains oleocanthal, a powerful antioxidant that has been found to diminish or lessen inflammation.
 
3. Nuts
Nuts are one of the healthiest snacks out there, but I’m a sweets girl through and through, which is probably why I’ve been sleeping on everyone’s favorite salty snack. Of course, that’s all about to change: I’m filling my pantry with walnuts, macadamia nuts, almonds, and cashews. According to The Mayo Clinic, nuts are a great source of protein and are rich in substances that promote a healthy heart and battle inflammation. These substances include monounsaturated fats, omega-3 fatty acids and fiber—another ingredient proven to help lower inflammation. So while I will occasionally miss my sweet treats, my gut and digestive system will thank me for reaching for nuts when I get that pang of hunger in between meals.

4. Avocados
The internet’s favorite fruit can in fact also help lower inflammation. Avocados are loaded with nutrients as well as antioxidant and anti-inflammatory compounds, such as vitamins C and E, carotenoids, and phenolic compounds. These substances have been found to have major antioxidant, neuroprotective, and cardioprotective benefits. Additionally, an article published on Healthline speculates that regularly eating avocados may help improve the body’s natural antioxidant defenses and better combat inflammation. Whether you spread it on toast, DIY avocado pudding, or use it to enhance a meal, rest assured we can all enjoy avocados, knowing they taste good and are good for us too.

5. Berries
I tend to only reach for berries in the warm weather, but it’s time to break that habit and enjoy the health benefits of these fruits all year long. According to a study published on PubMed, berries are loaded with polyphenol compounds that have shown natural anti-inflammatory effects in humans. Additionally, berries that have distinctive colors of red, blue, and purple contain anthocyanins, a powerful polyphenol compound and natural antioxidant. There are tons of berries out there that can fight inflammation, but the ones I’m leaning on include strawberries, raspberries, blackberries, and grapes. I’m keeping them stocked in my fridge so I can reach for them whenever I need a snack or am in the mood for a homemade smoothie.

6. Spinach
Incorporating greens into your diet is essential, but not all greens are created equal. When it comes to reducing inflammation, dark leafy greens like spinach are the right move. Spinach is rich in beta-carotene—a powerful antioxidant known for its anti-inflammatory properties and ability to make skin glow. “Studies have linked higher amounts of beta-carotene in the blood with lower levels of a marker of inflammation called C-reactive protein (CRP),” Kim Yawitz, a registered dietician and gym owner, explained to Eat This Not That. The good news about spinach is that it pairs nicely with all kinds of food so it’s easy to incorporate into your diet. I love putting raw spinach in sandwiches or salads or sautéing it with banana peppers in olive oil and using it as a side dish for dinner or as an addition to pasta.

7. Raw garlic
Garlic is more than just a flavorful addition to your pasta dishes, it’s also a proven anti-inflammatory food. Research has shown that sulfur compounds in garlic have the ability to reduce inflammatory markers, better protect the immune system, and boost antioxidants. Furthermore, garlic also contains quercetin—a member of the flavonoid family and powerful antioxidant—that can naturally help the body battle inflammation.
I’ll admit that learning all of this was music to my Italian ears—I already put garlic in everything! But this year, I’m focusing on eating more raw garlic to get it in its most natural form and absorb all the benefits it has to offer. I’m going to add raw garlic to salads, pair it with my favorite dairy-free cheese, put it in tuna or chicken salad, and so on. Don’t sleep on raw garlic, people—it’s actually quite delicious and the perfect complement to any meal.

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