Raphael Stevens

I felt it today: the first cool, crisp signs of the cozy fall season to come. After a few brutal weeks of heat and humidity, I’m more than ready for all that’s good and wonderful about this season. Reflecting on falls passed, I’ve always known the September cool-off to be one of the most inspiring transitions. While some hate saying goodbye to the freedom of summer and the easy-breezy beach days that celebrate warm weather, I’ve always felt like my best self wrapped in a fuzzy blanket with a candle lit.
Luckily, there’s a term for that: Cozy Girl Fall. Like it sounds, the moniker defines the vibe of the season post- “Hot Girl Summer.” The past several months have meant embracing the idea of hotness in every sense—from saying yes to new adventures to embodying your most confident self. And while we can still be “that girl” in any season, designing our wellness routines looks a little different when the leaves start to fall.
The welcome return of my favorite wellness rituals comes along with Gilmore Girls reruns, knitting marathons, and warm mugs of cider. (I reserve my PSL addiction for candle scents only.) My fall wellness routine keeps my mind settled, my body happy, and my emotional health at peak fall bliss. So, read on for the wellness tips, tricks, and ideas that pair perfectly with a cozy pair of sweats, your favorite fall beverage, and a big embrace of all things Cozy Girl Fall™.

1. Take time to reflect
I’m a stickler for carving out time to connect with myself and take stock before making any changes. As we move away from Hot Girl Summer, the push to gather indoors, layer up your wardrobe, and swap out smoothies for soups can feel like a total 180. While it can be exciting to jump right in, first, give yourself the opportunity to set an intention for where your fall is headed. Is this the season you work on yourself? Do you want to socialize more with friends or perhaps make some new ones? Are there major projects or goals you’d like to get after this fall? I’m all for a good theme, and the same is true for my seasons. Seasons can be a helpful reminder to stay on track and accomplish what you’ve set your sights on. So this fall, try identifying one area you’d like to focus on and stick with it. 

2. Do a life edit
After I’ve taken the time to reflect, I feel prepared to do a life edit. I first learned about the practice from the Almost 30 podcast. Essentially, the idea is that a key part of manifestation is clearing the space to prepare for and invite what you really want into your life. Because my summer was filled with lots of travel, a packed social life, and—honestly—overcommitting, I’m entering fall feeling more than a little disorganized and scattered. It applies to all parts of my life—both my physical environment and my headspace. 
Setting aside the time to do a life edit in the fall has helped me infuse my routines and schedule with intention. Instead of being bogged down by old stories, people who drain me, and physical objects that no longer resonate with me, I’ve found that everything moves more smoothly now. The desires I’m pursuing enter my life more easily.
I followed the Almost 30 program, but there are simple ways you can do it on your own. 

Divide your life into six different parts: digital, spatial (home life), finance, wellness, mental, and relationships.
Spend time in each of these areas. Journal about where you’re feeling stressed or blocked in each of them. Reflect on what it would look like for you to feel more confident and at peace within each area. 
From there, take time to sort through everything that relates to each of these parts of your life. Spend a few days clearing out your phone of old text messages, apps you never use, and contacts you’d rather not “accidentally” reach out to late on a Saturday night. Marie Kondo your apartment, understand where your money is going each month, and make a realistic budget. Are there relationships that have run their course? Tackle it all.
By splitting up your life into these sections and focusing on each, you’ll end your life edit feeling more confident about what you’re keeping and how you’re spending this season.

3. Prioritize workouts that align with your shifting energy
Your body needs different things in different seasons, and we’re meant to adapt—that goes for movement too. Personally, I’m less inclined to do a high-energy HIIT sesh in November than my summer self may have been. Having a Cozy Girl Fall is all about staying true to where your energy, mindset, and emotions are during this time of the year. By all means, follow your natural inclination to get cozy! We’ve ditched the idea that cuddling up and enjoying a good book should be considered lazy. Rest is a key part of wellness.
That being said, it’s still important to connect with joyful workouts and fitness routines that connect you to your body and mind. During the colder months, prioritize gentle yoga flows, Pilates (everyone’s doing it), and slow walks.

4. Double down on your immune-supporting routine
Supporting your immune system is key throughout the year, but with cold and flu season upon us, balancing (not boosting) your immune system is top of mind. I’m not going to lie, though. It feels like everywhere I turn, there’s some supplement or wellness influencer trying to sell me a magical immunity elixir or pill. Needless to say, there’s a lot of info to sift through. We have our work cut for us in trying to separate fact from fiction. So what do I do when wellness feels complicated? I seek out the simplest ways to ensure that my body is getting what it needs. Talk to your doctor about keeping your immune system at its peak this season. Here are some of my go-to tips:

Eat a whole foods diet that’s rich in vitamins and nutrients. Keep an eye out for carotenoids, B vitamins, vitamin C, and zinc, which are especially beneficial for supporting the immune system. Get your 7-9 servings of fruits and veggies, and prioritize whole grains, legumes, and nuts.
Explore the wide (and delicious) world of fermented foods. Picks like kimchi, sauerkraut, kefir, tempeh, kombucha, and yogurt add tang to your daily diet while aiding immunity. 
Cook with more spices and herbs. Dr. Erin Stokes and Tieraona Low Dog M.D. recommended loading up on flavors like garlic, ginger, basil, cilantro, and cinnamon since they are immune-supporting powerhouses.

5. Start a mood-boosting routine
If you are prone to seasonal affective disorder or just feel less energized when the weather gets bleaker, you should start talking to a doctor or therapist now. In addition to seeking professional help, start a mood-boosting routine to help keep you as energized and happy as possible for the months ahead. For example: 

Try light therapy. Get as much sunlight as possible throughout the day—especially first thing upon waking up. (Even sitting by the window can make a difference if it’s too cold to get outside.) If you’re going through cloudy stretches where there’s limited or no sunlight, order a lightbox or light therapy device.
Lean on a schedule. As someone who has experienced depression apart from seasonal shifts, I can say that sticking to a schedule has been immensely supportive in helping me keep up with everyday activities when I don’t have the energy or desire. What’s more, a schedule can give you things to look for throughout the week that can boost your mood. So while you’ll want to pencil in your working hours, be sure you’re also setting aside time to see your friends, watch a movie, or do another cozy activity that you love.
Talk to your doctor about your vitamin D intake. Because we absorb vitamin D primarily through sunlight, the season’s darkness can lead to low vitamin D levels. This can, in turn, perpetuate symptoms of SAD. Check your vitamin D levels and talk to your doctor about whether supplementation is right for you.

Remember: Any wellness practice isn’t one-size-fits-all. Experiment with the tools that resonate with you to find what works best.

6. Commit to a weekly self-care date
We’re calling it now: A weekly self-care ritual is the new morning routine. While I find keeping #thatgirl Reels on repeat an inspiring social media habit, the sped-up videos of my favorite influencers running through their morning routines can be a bit intimidating–especially in the fall when we want to sleep in. Enter: a once-a-week meeting with yourself to weave in some wellness and self-care.
While you can do this any day you’d like, I’ve found that my natural fall rhythm sets aside Sunday as my slower, self-care-focused day. (It helps that my partner is tied up with football for 12 hours.) I’ve also found this incredibly helpful in terms of getting over my Sunday scaries. Knowing that I have several hours to spend as I want helps me feel set up to dive into the week ahead. Additionally, I feel refreshed knowing I took time to pour into myself without letting the rush of obligations get in the way.
Some ways you can spend your self-care Sunday during #CozyGirlFall:

Take your favorite book to a new coffee shop and cozy up for a few hours.
Take a bath with a stack of your favorite magazines and most luxurious products.
Hot girl walks are seasonless. Pop in your favorite podcast, bundle up, and get moving.
Meal-prep cozy and comforting fall meals. I love making soups, cooking grains, and chopping up squash for bowls. (Oh, and don’t forget the dessert.)
Plow through a few episodes of a new show, and try one of these activities to keep you off your phone while you’re watching.
Invest some time in a new hobby–punch needle embroidery, anyone?

Of course, it’s also important to carve out time for your daily wellness rituals. But it can be overwhelming to feel like you have to fit it all in during the 30 minutes you have before you log onto work. Remember: Fall is all about embracing our cozy, quiet, and slower lives. You don’t have to do everything to do enough.

How To Update Your Wellness Routine for Fall More

As a former indoor cycling instructor and accomplished marathon runner, my days were once filled with hours and hours of heart-pounding, relentless cardio workouts that left me sweaty and breathless. The endorphins were real, and the adrenaline was incredible. Yet, no matter how much time I spent on the bike, the treadmill, or running all over planet Earth, my body simply never changed. While I wasn’t necessarily looking to lose a ton of weight or make any dramatic alterations to my figure, I thought the hard work would have paid off. But no matter how many calories I burned, I never looked any different. It took me many years, a few career changes, and some self-discovery, but to all my cardio queens out there: I finally figured it out. You know those women who spend way less time at the gym than you but appear more confident in their bodies and straight up look like they work out? I figured out their secrets, and I’m going to share them with you. Here are five changes I made that actually made a huge difference in my body composition and confidence.

1. I prioritized strength training
Many of us grew up believing that cardio equals weight loss. However, while cardio has many benefits, overdoing cardio can put stress on your body and have the opposite effects. The true fitness secret to getting toned is to start building muscle. Afraid of getting bulky? Don’t be. Women don’t have enough testosterone to support that kind of muscle growth, so women with extra-muscular physiques have to eat and train in a very intense, specific way. In other words, unless you’re quitting your job to train for multiple hours a day and eat a very calculated caloric surplus, bulking won’t be an issue for you. (But also, let’s stop worrying about taking up more space, shall we?)
If you’re not sure where to begin, start with the basic lifts: squat, deadlifts, bench, overhead press, and row. Start with a weight that feels challenging but manageable, and increase by 10% as the weight begins to feel easier. When in doubt, always check out local trainers, coaches, classes, or online programs. Having correct form is the most important aspect of targeting the right muscles and preventing injury. 

2. I cared more about the food I ate 
While fad diets and nutritional misinformation are still running rampant on social media, the tried-and-true methodology of a balanced diet (protein, carbohydrates, and healthy fats) is always a safe bet. Protein helps repair muscle tissue and keeps you feeling satisfied for longer. Carbohydrates give the body fuel to perform physical activity and basic functions of life—like breathing or thinking. Fat helps the body absorb vitamins and provides it with fatty acids that provide energy and support cell function. For your body to function at its best, all three of these macronutrients must be present in your diet in the right balance.
The golden rule that changed everything for me: If it isn’t going to help my body perform a function, improve my training, or aid in recovery, it’s not a part of my everyday diet. While there are always exceptions, 80% of the time, I eat to fuel, and I’ve never felt (or looked) better.

3. I put more importance on sleep and recovery
We all have those times when work causes major stress, social obligations wreck our sleep, and the physical ramifications of being spread too thin take their toll. Stress, lack of sleep, and not enough focus on physical recovery (such as stretching, foam rolling, Epsom salt baths, and other self-care practices) truly impact how our bodies perform and, ultimately, how we feel in them. When we don’t sleep or recover fully, we cannot perform at our best in the gym. Plus, we’re more likely to mindlessly binge on junk food, alcohol, or snacking when we’re stressed or tired.
If you want to improve the way your body looks, you’ve got to improve how your body feels. Getting 8-10 hours of sleep each night and giving your body what it needs to recover after a long day or a grueling workout must be a top priority. Also, rest days are just as important for your health as workout days.

4. I spent time with the right people
In my past, my friendships revolved around drinking wine, gossiping, charcuterie boards, and late-night parties. Nowadays, I surround myself with people who enjoy eating right, being positive, supporting one another, and taking care of themselves, so they feel their best. The old adage is true: You really are the sum of the five people you spend the most time with, so make sure that your circle of friends is pushing you in the right direction.
I saw massive changes in my body when I started spending time with people whose habits I wanted to emulate. Now, instead of drinking and partying, I meet my friends at the gym for a fun, butt-kicking workout, followed by a delicious and healthy lunch. While we aren’t immune to the occasional movie night with chips and popcorn, we definitely enjoy making feel-good decisions most of the time. If your group of friends isn’t helping you to become the best version of yourself, it might be time to rethink your friendships.

5. I learned that consistency is key
You’re not always going to be motivated. You’re not always going to feel your best. You won’t always be excited, and you’ll probably have plenty of days where you simply don’t feel like it. However, real change takes real time and staying consistent—with your fitness, nutrition, and positive habits—is the only way you’ll see real results. Nothing happens overnight. So, if you really want to see a change in your body, you’ve got to stick with it. Sure, bad days are inevitable. No one can be perfect all the time. But if you can commit to being consistent at least 80% of the time, you’re bound to see changes. 

I’m a Fitness Coach and These 5 Easy Habits Keep Me in Shape More

Just a quick Google and you’ll see tech savvy companies and slick start-ups in South Africa are adding genetic testing to their arsenal at a rapid rate. They promise to exchange a swab of your saliva for bespoke health advice. But can it really improve your life?
We’ve got the deets on everything you need to know about genetic testing, from what sorts of health indicators your personal DNA test will reveal to how to make sure you’re getting the greatest benefit for your buck – and our verdict.
Here are a few ways you can benefit from genetic testing:
1/ It Can Help You Evaluate Your Lifestyle Habits
Dr. Kelly Stewart, a postdoctoral researcher at Maastricht University in the Netherlands, who has published research on consumer reactions to DTC genetic testing knows a thing or two about genetic testing.
“An important thing we can get from genetic tests, in my opinion, is being able to prioritise behaviour change,” she says of the cases where lifestyle changes can make a difference in the likelihood of our developing a disease. She points out that most of us have a long list of goals or aspirations when it comes to our health – an accumulation of abandoned New Year’s resolutions and other ambitious plans to overhaul our exercise or diet habits and get ourselves into better shape.
But for most of us, a big part of the challenge involves deciding which lifestyle changes are most important – and then sticking with them. “Every individual has behaviours that they could change to reduce their disease risk, but changing them all at once is almost certainly a recipe for relapse,” she says.
2/ It Can Help You Make Little Changes for Lasting Results
A better idea: tackling these sorts of lifestyle changes one at a time and maintaining your new behaviour long enough for it to become an entrenched, habitual part of your life.
Research on habit formation from University College London has shown that making small, specific lifestyle changes is, predictably, a lot easier than trying to implement big ones. By identifying your greatest potential health risks, genetic testing can focus your goals – helping you decide which aspects of your life to change first, Stewart says.
3/ It Gives You A Way To Personalise Your Health Care
In some cases, genetic testing could potentially reveal some healthy behaviours that you may want to avoid. Research has linked some genetic variants with an increased risk for atrial fibrillation, and also for an increased risk for sudden cardiac death. Stewart says that people who carry this genetic variant may want to avoid “extreme” endurance exercises such as marathon running.
Dr. Robert Green, a professor of medicine at Harvard Medical School in Boston and director of the Genomes2People Research Program at Brigham and Women’s Hospital and the Broad Institute, agrees that helping you shape your health goals is a big benefit of genetic testing. “If you’re serious about diet or exercise, these products may give you information that can help educate you or guide your choices,” he says.
“People do ask me if they should try these tests, and I mostly tell them, ‘Do your homework’,” says says Dr. Peter Kraft, a cancer researcher and professor of epidemiology at Harvard School of Public Health. “Make sure you know what you’re going to be getting and you understand it.”
What To Keep In Mind When You Do Genetic Testing:
1/ Drastic Changes Don’t Add Up
Some gene researchers say it’s not such a hot idea to use genetic testing as a springboard to make big diet or lifestyle changes – say, cutting out all dairy and whole grains because you tested positive for a gene variant linked with lactose intolerance or celiac disease. “You have to understand that all these test results are coming with a level of uncertainty,” Kraft says. “The sort of science stamp-of-approval these genetic tests convey causes people to put more weight on the data than [they] should have.”
2/ Interpretations Can Vary
There’s a risk that some individuals will put too much stock in their results if they go into the testing looking for proof of an ailment or limitation. For example, maybe you’ve noticed some joint pain or stomach discomfort, and your genetic test turns up some variants associated with arthritis or a gut disorder. It would be easy to connect the dots, and to make lifestyle changes as though a doctor had diagnosed you with one of those conditions. But that’s not the right way to use these tests. “These tests are not designed to make diagnoses,” says Allison Cirino, a researcher and licensed genetic counselor at the Brigham and Women’s Hospital Cardiovascular Genetics Centre. It’s important to keep that in mind until a doctor confirms any suspicions you may have.
What We Thought Of Genetic Testing:
WH Managing Editor, Kelleigh Korevaar, did Optiphi’s Helix DNA test and got schooled on her health. Here’s what she had to say:
‘The process was really easy and super user-friendly. I swabbed my mouth, using the swab provided and filled in my details and then a courier came to collect my sample. Pretty soon, I received my results and a meeting request with a geneticist to go over my test results.
I scanned my results but waited for my appointment to find out all the info I could. My assigned geneticist, Khilona, took me through everything and reassured me when I had worries over some health results. Of course, no one wants to hear their bone health or inflammation is an area that flagged in their results. That’s why it’s so important to have a professional take you through, because when you’re looking through everything it can be overwhelming.
Overall, the information I got from the tests was eye opening and helpful. You can’t focus your attention on being 100% perfect at everything, but with more information about your DNA, you can work smart, not hard.
For example, insulin sensitivity, bone health and inflammation came up as areas of potential “concern” so I’m going to focus on taking supplements and making lifestyle changes to account for that. Whereas, cardiovascular disease risk and mood disorders didn’t come up, so I know I’m not going to focus on those areas so much.
I loved the information I got about diet (I was advised to commit to a low-fat/Mediterranean diet), exercise and skin. And interestingly, my DNA confirmed a lot of what I already believed, so I’ve used it as confirmation of habits or a nudge in the right direction.
My verdict: While I wouldn’t use a DNA test to try to overhaul my life, it gave me great insight into areas I might want to focus my attention and how I could potentially achieve the greatest results with less effort. Over the last few months, I’ve applied a lot of what I learnt through small changes that have had big results.’
Want to find out more? Head to Optiphi to see the DNA tests you can get. More

When the crisp weather arrives, there’s nothing I love more than curling up on the couch with a cozy, nourishing meal. As a dietitian, fall is my favorite season to cook and bake. There are delicious flavors like pumpkin spice, cinnamon, and maple. There’s also plenty of in-season produce such as squash, apples, pumpkin, and sweet potatoes. All of these are great sources of micronutrients that will nourish your body all season long (think: vitamins A and C for healthy skin, immune function, and antioxidants). If you’re looking to create your own flavorful fall meals, look no further. Whether you’re team pumpkin spice or prefer an apple a day, read on for 10 recipes I’m making this fall!

Source: Cookie + Kate

Source: Ambitious Kitchen
 

Source: Cookie + Kate

Source: Rachl Mansfield

Source: Well Plated

Source: Emilie Eats

Source: Half Baked Harvest

Source: Lively Table

Source: Ambitious Kitchen

Source: Sally’s Baking Recipes

How To Update Your Wellness Routine for Fall More