Raphael Stevens

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    I’m a Fitness Trainer, and Here’s Why Rest Days are Crucial for Your Workout Routine

    For many of us, rest days are like the forbidden fruit of fitness: something deviously tempting that we have been conditioned to avoid in order to protect our perfect routine, hit our goals, or stay on track. But just because “rest” is a four letter word doesn’t mean it’s something to be ashamed of.  In fact, as a fitness trainer and an athlete, I’ve found that weekly (or twice-weekly) rest days are one of the most effective ways that we improve our performance, fitness level, and relationship with exercise. So before you head out for that run, yoga class class, or gym session, check out why staying home today might be the better option.

    1. Rest days improve your performance
    When you work out, you’re essentially putting your body through stress and creating tiny, microscopic tears in your muscles so that they can repair themselves and be more difficult to tear next time (also known as becoming stronger.) However, if you don’t give those muscles the time they need to repair, you’ll just be creating more and more tears, which can lead to injury and poor performance. While not everyone is trying to be a competitive athlete, if you’re experiencing poor performance, you’ll also be experiencing diminishing returns on your efforts, meaning you will be getting less and less out of each workout. If you want to get the most bang for your buck, take a rest day and make sure that your body is ready to work to its fullest potential when you get back to it. 

    2. Rest days give you an opportunity to care for and nourish your body
    Foam rolling, stretching, yoga, meditation, walking through nature, meal prepping–these are all things that contribute to your health and fitness that often fall by the wayside when you don’t have the time to prioritize them. By scheduling one or two rest days each week, you give yourself the time to soothe and stretch tired muscles, focus on your mental health, prepare healthy food, and work on all of the other components of health and fitness. Many other factors besides exercise play an important role in keeping you fit, so give them the time that they deserve.  

    3. Rest days keep you excited about your workouts
    When they say that absence makes the heart grow fonder, I’m pretty sure they’re talking about absence from your favorite instructor. Fitness is a lifestyle component, which means that there’s no finish line or end point: it’s something to keep as part of your regular routine for your entire life. But just like any healthy relationship, space is good and very necessary. By taking a rest day, you’re allowing yourself a little time to appreciate that class, that trainer, or that part of your day. Taking a break every now and then will help you avoid burnout and pre-workout dread. 

    4. Rest days improve sleep quality
    Of all the things you need in your life–good friends, SPF moisturizer, how-to videos on TikTok–there’s simply nothing you need more than a good night’s sleep (especially when it comes to athletic performance, getting the most out of your workouts, and recovering well).  When you exercise, your body produces hormones like adrenaline and cortisol. In reasonable amounts, these hormones are great, but when you overdo it (AKA no rest days), your body overproduces them, and too much adrenaline and cortisol can lead to lack of (or poor) sleep. If you’ve been reaching for that 2 p.m. coffee or donut just to make it through the rest of the day, it might be time to give your adrenal glands a break and enjoy a rest day from your favorite workout. Try meditating, going for a walk, stretching, or spending the extra time pampering yourself.

    5. Rest days give you time to be a well-rounded person
    Working out is an excellent hobby, stress-reliever, and lifestyle component, but if your routine has started to get in the way of other parts of your life, it might be time to take a well-planned rest day in order to catch up on what else life has to offer.  While your body and sore muscles might dictate when you take a day off, there are plenty of opportunities to schedule your rest days around vacations, parties, events, and other things you don’t want to miss as well. Taking a guilt-free rest day to explore hobbies, passions, and relationships is an important part of life, and it will only make you a happier, more multifaceted person.  
    If you’re worried that stepping away from your workout routine is going to sabotage your efforts, fear not: rest days are an incredibly important part of your physical, mental and emotional health.  By taking at least one day off per week, you’ll allow your body time to reap the benefits of your workouts, avoid gym burnout, and improve other areas of your life.  Let’s normalize taking the day off when we’re tired, sore, or simply need a margarita:  it will only make us better in the long run.

    8 Subtle Signs Your Sleep Routine Needs a Major Overhaul More

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    So You’ve Decided To Quit Your Job—Here’s How To Do It Like a Pro

    There’s nothing like some good old-fashioned anxiety when you have to confront someone about something. It only gets worse when that “someone” is your boss and that “something” is quitting your job. 
    I don’t blame you—it isn’t fun. Maybe you’ve never done it before, maybe you’re leaving after a short amount of time, maybe you have no clue how to leave on a positive note when you hate everyone and everything about your job… the list goes on. The good news is, you have this amazing chapter of your life ahead of you to look forward to, and you are in control of this situation. So with your head held high, embrace this position, and let your team witness your professional beauty and grace.
    With some help from the experts, I’ve found that there’s a simple and effective formula to go about this process smoothly in a way to make everyone happy. Here are my tips on how to quit your job so professionally and artfully that you’d consider adding it as a skill to your resume.

    At what point should I notify my manager? 
    We’ve all heard about the famous “two weeks notice” (no, not the Sandra Bullock and Hugh Grant movie—we’re not trying to replicate that situation here). Two weeks is generally an ample amount of time to begin a transition period for many employees shifting out of their current roles. 
    However, it doesn’t hurt to give an earlier notice (of maybe three to four weeks instead), especially if your role is more senior with higher-level duties that need some extra time to hand over to others. It’s also important that you don’t notify your boss too far in advance—you don’t want to awkwardly linger and waste anyone’s time (including your own!).

    What’s the best way to tell my manager “I want to quit?”
    Most HR professionals agree that a face-to-face meeting is the best way to go in this scenario. Krystal Yates, an HR consultant turned career coach, advised that this in-person conversation is the best route, but things (like geographic restrictions) can often come in the way of that. “If in-person isn’t an option, a phone call is the next best way,” Yates said. “A written resignation should be a last resort and used as the primary form of resignation only if all other avenues are unavailable.”
    It is important to note that if there is serious negative history between you and your manager, it is OK to take this conversation to their superior or an HR representative.
    Aside from being professionally courteous, a formal letter is needed for HR. Jodi RR Smith, a nationally recognized etiquette consultant said, “A resignation letter needs only three pieces of information: 1. Your last day. 2. Contact email, address, and phone number. 3. Your signature.” Keep it short and sweet!

    So how do I approach this conversation?
    You’ve set up that meeting with your boss and now are biting your nails in anticipation of having to have this conversation. You might be overcome with anxiety (if you’re anything like me and hate confrontation in any shape or form), but I’ll have you know that there is a simple, pain-free way to go about this.
    The first thing to remember is to keep your emotions at bay. Yes, you might have some grudges, and yes, you might want to burst out in tears—but remember that this conversation will be the beginning of the end to this part of your life, and there are far better things to come. “As an employee, come in prepared with what you’re going to say and be confident in your decision,” Natalie Morgan, the director of HR at CareerPlug, said. There are undoubtedly going to be emotions on both sides of the table, and staying calm and collected is essential.
    Smith emphasized that it’s super important to keep your wits about you. She said to make sure you “don’t yell at anyone, destroy company property, or disparage the organization to the media or to the clients,” since what you ultimately do reflects on you. Though these all sound like common sense, sometimes our emotions can get the best of us, so it’s important to try to keep ourselves a few steps ahead of them.

    Source: rodnae productions | pexels

    Should I tell my boss why I’m leaving?
    While you don’t want to say too much, you also don’t want to leave your manager questioning the reason for your departure. Morgan noted that “a resignation conversation isn’t a time to present a laundry list of grievances, but [most managers] do expect to know a general reason. You’ve gotten an opportunity at your dream job. Your role has changed and no longer feels in line with your career goals. You want to move into a new industry. You didn’t feel you were a good fit with the company culture and vision.” Again, the key is to keep it brief, honest, and professional.
    Many companies offer an exit interview, and those situations are great for voicing more candid feedback.

    How should I involve my team and coworkers in this? 
    Oftentimes, we become best friends with some of our coworkers (à la Lorelai and Sookie) and want to tell them about everything first. This is understandable, since many of us feel like we have that one trusted confidant, but it’s important to still be cautious when dealing with something big like this. 
    Adam Calli, an HR consultant and founder of Arc Human Capital, noted that things can and do go wrong. It’s important to not divulge too much information about your upcoming resignation to your coworkers (especially while you are still waiting to finalize an offer from your new company), since people can often let details accidentally slip up in work gossip. Trust me, that’s not the way you want your boss finding out you’re quitting.
    “Be patient and keep it to yourself,” Calli added. “You can tell them as soon as you give your official notice to your company, even if that means walking from your boss’s office directly to your friends’ desks!”
    Once the information is out in the open with everyone, it’s important to show your gratitude for your managers, coworkers, and team as a whole. Maybe these were some of your favorite people—maybe not. But, remember that the way you end your time in this role is what everyone is going to recall the most. It’s truly a small world out there! With the internet and social media, you don’t who will keep in touch, stay connected, and keep tabs on you and when, how, and where you might run into someone! 

    What will those last couple weeks look like?
    Ideally, your manager will inform the rest of your team about you leaving shortly after you hand in your notice. This will begin your transition period. Your coworkers might have a hard time with your departure emotionally because they’ll miss you, or professionally because they’re taking on your workload—so it’s in everyone’s best interest to keep this process as smooth as possible. 
    “Wrap up projects, communicate what is still outstanding, and offer suggestions for coverage if appropriate. It’s ultimately your manager’s and the company’s responsibility to make a plan here, but act in good faith and get the ball rolling where you can,” Morgan advised. The golden rule, of course, is to treat everyone how you would hope to be treated—if it were you taking on your former role, wouldn’t you want things to be in place and be squeaky clean? 
    When your last day of work arrives, treat it as a checklist you need to mark things off of:

    Clean out your desk (disinfectant wipes and all!).
    Make sure you have turned in any company devices.
    Make rounds to talk to all the people you’ve worked with, and thank them for their help.
    Meet with your manager one last time to say your final goodbyes and express gratitude.
    Attend your exit interview (if there is one scheduled).
    Start connecting with your now-former coworkers on LinkedIn!

    When is a good time to ask for a reference?
    It can be an awkward situation wanting to leave your job, but then also wanting your boss to write down nice things about you for future jobs. Honestly though, so many people leave their positions every day and want a reference or letter or recommendation—it’s completely fair! You worked hard and most definitely deserve to be recognized for that, and should be able to show future employers how great of a catch you are. But as always, it’s all about the timing.
    Morgan recommended saving asking for a reference until your last day, either during an exit interview or your final meeting with your manager. Make sure you communicate your gratitude for this position and opportunities you’ve received, and reiterate what you’ve learned from them. This way, you’ll be parting on good terms, and it’s going to feel easier to ask if they’d be open to writing a letter of recommendation or being a reference for you in the future. 
    Waiting until the end will help your manager will see how well you handled this whole process, and it will add a whole layer to your character that they can refer back to when writing a recommendation. Your grace will speak for itself!

    7 Totally Valid Reasons to Quit Your Job More

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    The 19 destinations Dubai residents can now travel to quarantine-free

    As many people are gearing up for summer travels, Dubai-based airline Emirates has announced a list of 19 destinations where residents will be able to travel to quarantine-free for those who are fully vaccinated against COVID-19.It was announced by the airline that starting from July, over 280 weekly flights will be in operation from Dubai to six key hubs – Europe, the USA, Middle East, Africa, Asia and Mexico.From June 7, Spain will be the newest destination to be added to the list, allowing UAE residents to visit over 30 cities without having to quarantine, provided travellers are fully vaccinated at least 14 days before the date of departure.Tourists must have had a vaccination authorised by the European Medicines Agency (EMA) or from WHO’s Emergency Use Listing. On arrival, visitors will have to provide proof of vaccination in the form of a certificate. Approved vaccinations include the Pfizer BioNTech, Sinopharm and Oxford/AstraZeneca, all of which are currently available in the UAE.If vaccinated parents are travelling with a child under the age of six, the child will also be allowed entry. Any children over the age of six will have to present a negative PCR test result to be granted entry.International travellers must also complete the Health Control Form (FCS) online before arrival.The full listEurope
    Turkey
    Russia
    Italy
    Greece
    Cyprus
    Spain
    France (from June 9)
    Middle East
    Egypt
    Lebanon
    Jordan
    Bahrain
    Asia
    Thailand (Phuket – from July 2)
    Seychelles
    The Maldives
    Africa
    Morocco
    Tanzania
    Kenya
    USAEmirates is currently flying to 11 US destinations, a 12th gateway, Miami, will be added on July 21.MexicoServices provided by Emirates will resume to Mexico City from July 2.For the most up-to-date information ensure you visit the Emirates website before your travels. – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and InstagramImages: Photo by Skitterphoto from Pexels, Feature Image: Paresa Resort, Phuket More

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    A complete timeline of Hande Erçel and Kerem Bürsin’s relationship

    Turkish actors Hande Erçel and Kerem Bürsin began starring on the drama series Sen Çal Kapimi (You Knock On My Door) last year together playing one another’s love interests on the show.While the series has become hugely popular, the pair also subsequently sparked dating rumours off-screen. Having recently confirmed their romance, EW takes a look back on a timeline of their relationship thus far.July 2020 – The start of their new seriesThe two Turkish actors started working together in the first half of 2020 on their new series Sen Çal Kapimi, which eventually premiered on July 8, 2020.From the get-go, the show has been hugely popular with fans, which sparked rumours about the pair’s relationship off-screen.August 2020 – A hint at the future?One month following the premiere of their show, the pair posted photos together on Instagram for the first time together. The co-stars appeared to be in a restaurant together where Erçel posted a selfie of herself and Bürsin.Meanwhile, Bürsin posted his own version of the photo of the selfie being taken. Of course, this sent fans wild with both photos receiving millions of likes.September 2020 – A flurry of Instagram postsAs season one of the show continued, the pair began posting each other on their Instagram profiles more and more, with Erçel even captioning her photo posted on September 25 with the hashtag “partners in crime”.November 2020 – out and about togetherAt the time, Turkish newspaper Milliyet reported that the pair were spotted out and about together, but alluded to the fact it may be in promotion of their show Sen Çal Kapımı (You Knock on My Door). As the pair were seen out and about together, they discussed the coronavirus pandemic and the need for people to wear masks.December 2020 – “partners in crime”On New Year’s Eve 2020, both Erçel and Bürsin posted a black and white mirror photo together with captions relating to being partners in crime. Erçel used the hashtag #alwaysfunwithmypartnerincrime whilst Bürsin used the hashtag #partnersincrime on his post.April 2021 – going public with their relationshipErçel and Bürsin took a trip to the Maldives together at the end of April, where they shared a series of photos together, whilst also confirming their romance for the first time.Bürsin shared a picture on his Instagram of them sitting on a glass canoe together with the caption, “In the middle of the ocean with a canoe and just the two of us…perfect.”Meanwhile, Erçel shared an image of them together amid nature with the caption, “Our joy makes the sprinklers go popping…perfect.”It also appears that Erçel’s sister, Gamze Erçel, joined the pair with her husband and daughter.Gamze, who is a social media influencer with 3.9 million followers, was staying at the same resort where Erçel and Bürsin were staying – Ayada Maldives.June 2021 – An intimate portrayalJust recently, Erçel, 27, posted the first romantic picture of herself and Bürsin to her Instagram to wish him a happy 34th birthday. In the caption, she stated, “Happy Birthday to the funniest part of my life, so lucky to have you.”She also added, “Stay close to people who feel like sunshine.”– For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and InstagramImages: Instagram @handemiyy and @thebursin More

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    The Summer Body – the best way to prep for an optimal physique

    Ana Carolina Corsi Pereira, Fitness Manager and Trainer at Fitness First Middle East discusses the best way to prep for the optimal summer physique.What do your first 30 mins of the day look like, your morning routine for success?Every day I follow a certain morning routine/ritual. First thing in the morning, when I get up, I drink a glass of water and then jump into a cold shower to wake my body up for a fresh start to the day. I prepare a healthy breakfast which usually eggs and avocado, accompanied with a black coffee to re-energise my system. Lastly, I do my daily ritual of expressing gratitude and list everything I am blessed with in my life.In terms of fitness, do you subscribe to the theory you are what you eat?Yes, our body reflects what we consume. Our diet is central to our health and it provides our body with necessary nutrients that help it function well.Improper eating habits and unhealthy foods can lead to negative results, such as stomach or liver concerns, diabetes, arthritis, and heart diseases. Maintaining good levels of energy throughout the day is imperative. Bananas, oily fish, brown rice, sweet potatoes and eggs all provide the required energy for your body.Moreover, the food we consume produces chemicals in our brain that impact our mood, attention and focus. Combining carbohydrates with lean proteins and vegetables can help boost serotonin (the feel-good chemical) in our brain. For improved concentration, include protein foods in your diet as these will help increase the levels of dopamine and norepinephrine. Consume fresh fruits and vegetables rich in vitamins, minerals, and antioxidants as it is linked to heightening happiness.How long should you ideally give yourself if you want to see results and how consistent do you need to be in training?As body types differ, the time required to see the expected results will depend on the diet and fitness regime set in place to achieve your fitness goals. Although it might take few weeks, the combination of a well-balanced diet and regular exercise can guarantee permanent, positive changes of the body.You can expect to see changes from as early as three months if you’re consistent. With the three-month personal training sessions at Fitness First, we discuss fitness goals with the trainees and create realistic timeframes to reach these goals. We also provide them with personalized diet plans, amend daily routines/practices that impact their well-being and develop a workout regime. The most important part of any weight loss journey is patience and consistency. Consistency can help break what seems like a never-ending cycle of wanting to lose weight.The recently opened Fitness First Dubai Festival City club also offers a variety of innovative and exciting concepts that will help you get back in shape, such as BOX, a multi-sensory boxing studio featuring pulsing sounds and sensory illumination, SPIN, which offers the latest cycling tech, the MyJourney indoor cycling programme, which offers data-visualisation to engage riders by tracking group performance as well as individual achievements. Yoga enthusiasts can sign up for classes in the HOT STUDIO which is powered by an ingenious infrared heating system that warms the body without producing a stuffy atmosphere.Which are the 5 key exercises that will support an overall transformation in terms of toning?The five key toning exercises that will help support the overall body transformation are deadlifts, squats, push-ups, pull-ups or ring rows and any cardio exercise of your choice, including jump rope, cycling, running, and burpees. Accompany this with a nutritious and balanced diet and you are on the path to achieving your goals.How important is diet during this process and what should we be focusing on as fuel?A well-balanced diet is a key element of a healthy weight loss journey. You cannot out-train a bad diet. What you eat and how much of it is consumed both play a crucial role in optimizing your body. The healthiest path is to understand your body and design the best diet that caters to the entire body and not just the abs or waistline. Consult a dietitian or a nutritionist to develop a diet that can be incorporated into your everyday lifestyle to help you lose weight and also maintain your ideal weight.Develop a diet that has plenty of delicious options, healthy choices, a few of your favourites but excludes some unhealthy items such as junk food and sugary beverages. Some excellent food items to include in one’s diet are fresh produce, wholegrain bread, healthy fats from avocado, peanuts, olives and more, and lean protein.What is the optimal time of day to work out and why?Scientifically, mornings are considered the best time to work out. Exercising in the morning helps draw more energy from the body’s fat reserves as cortisol and the growth hormone, both of which are involved in metabolism, are elevated in the morning. This supports gradual weight loss. Research also states that people who exercise in the morning have lesser of an appetite throughout the day which helps protect them from gaining weight.Working out first thing in the morning, particularly on an empty stomach, is the most effective way to burn fat and is therefore perfect for weight loss. This is largely due to the fact that the body’s hormonal composition in the morning is programmed to achieve that goal.Nevertheless, regular exercise is important no matter when you choose to do it. If your mornings are fully occupied, find a time in the day that fits your schedule and stick to it. Consistency is key. By maintaining a consistent workout regime, you will observe greater benefits and reach targets faster than when the workouts are done at different times every day.How can you ensure to maintain your training whilst on vacation?Plan the days during your vacation and set aside at least 30 minutes for a quick workout. Develop a condensed yet effective workout regime for your holidays so that it is not time-consuming but guarantees the same benefits as your usual, daily workout plan. Additionally, try to maintain your set diet to ensure sudden changes in meals do not affect your body weight or muscle mass.Another option to ensure you have an adequate amount of exercise during the holidays is by taking walks instead of car rides whilst visiting places. Walking or cycling is an excellent form of cardio that is necessary for weight loss, therefore, walking or cycling for a good period throughout the day will help maintain body weight and energy.What key equipment should you pack?During vacations, I personally think our own body weight is the best partner for an everyday workout. There is a variety of exercises and workouts to try out without the need for any equipment. This also reduces the stress of possible heavy luggage.If I were to choose travel-friendly equipment to maintain a good physique throughout a vacation, it would be dumbbells. Some exercises that can be practised using dumbbells are lunges, biceps curls, lateral raises, and floor press. A skipping rope is also great travel-fitness equipment. It is lightweight and portable and can be used anywhere at any time. Skipping helps improve flexibility, strength, stamina, and coordination.BOX OUTPlease detail how to achieve the precise movement you need for each of the 5 key exercises above.DeadliftStand with your mid-foot under the bar and your feet shoulder-width apart. With slightly bent knees, grasp the bar with your hands just away from the legs. Lift your chest engaging your scapula and core. Pull the bar close to your body, extending the knees and hip. Keep the abs braced to maintain an arched lower back and a strong and stable body.SquatsStand straight with feet hip-width apart. Tighten your core muscles. Lower down, as if sitting on an invisible chair. Drive your hip back and down, until the hip joint is lower than your knees. Straighten your legs to lift back up.Push upBegin at a plank position. Place your hands on the ground slightly wider than your shoulder width. Straighten your arms and legs and tighten your core. Lower your body driving your elbows slightly back until your chest nearly touches the floor. Push yourself back up.Pull-upsPosition yourself beneath the bar. Grip the bar with your hands slightly away from your shoulder-width. With your hands slightly farther than shoulder-width apart, grip the bar. Pull your chest to the bar and drive down with control.– For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and InstagramImages: Supplied More

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    A fan unexpectedly took to the stage at Haifa Wehbe’s concert

    With a career in the limelight spanning nearly two decades, Haifa Wehbe is no stranger to large crowds and unexpected encounters with fans.Over the weekend, while performing at a concert in Egypt, the singer put on a show for her loyal fans, however there was an unexpected situation the star had to deal with.A vibrant atmosphere was rampant at the concert when Wehbe was suddenly interrupted by one of her fans storming the stage.Wehbe’s guards swiftly escorted the male away from the singer, however, Wehbe decided to interject and deal with the situation herself, in a calm and collected manner.Wehbe stopped the live performance, approached the young man to ask for his name and then explained very simply that the actions used were in accordance with the precautionary measures taken to limit the spread of coronavirus.The Lebanese singer even apologised to the young man then turned to the crowd and said, “Fun night.” Wehbe then continued her concert as if no events had occurred.This is not the first time someone has stormed on stage whilst Wehbe was performing. Almost four years ago a man offered Wehbe a rose and then proceeded to get down on one knee and propose in front of a huge crowd.– For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and InstagramMedia: Instagram @karimawehbe, Feature Image: @haifawehbe More

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    The Queen shares a message for Harry and Meghan upon the birth of their newborn

    Her Majesty Queen Elizabeth II has shared a message of congratulations to Prince Harry and Meghan Markle upon the birth of their second child, a baby girl.The arrival of the newborn was announced by the Duke and Duchess of Sussex in a statement also revealing the name of the baby girl who is named after Prince Harry’s grandmother, Queen Elizabeth II, by her nickname ‘Lilibet’, and Harry’s mother, Princess Diana.The Duke and Duchess’ newborn daughter is named Lilibet ‘Lili’ Diana Mountbatten-Windsor.Upon the announcement, the Queen and other members of the royal family shared their congrats.
    Congratulations to The Duke and Duchess of Sussex on the birth of Lilibet Diana! The Queen, The Prince of Wales and The Duchess of Cornwall and The Duke and Duchess of Cambridge are delighted with the news.
    Lilibet is Her Majesty’s 11th great-grandchild. pic.twitter.com/dGVeRpd3pK
    — The Royal Family (@RoyalFamily) June 6, 2021“Congratulations to The Duke and Duchess of Sussex on the birth of Lilibet Diana!” the statement posted to the official royal family Twitter page read. “The Queen, The Prince of Wales and The Duchess of Cornwall and The Duke and Duchess of Cambridge are delighted with the news.“Lilibet is Her Majesty’s 11th great-grandchild.”A separate message from Prince Charles and the Duchess of Cornwall was also posted on the Clarence House Instagram account.“Congratulations to Harry, Meghan and Archie on the arrival of baby Lilibet Diana,” the post read with a photo of the Sussex family from their royal tour in Africa in 2019. “Wishing them all well at this time.”The Duke and Duchess of Cambridge also shared a message.“We are all delighted by the happy news of the arrival of baby Lili,” the post read. “Congratulations to Harry, Meghan and Archie.”– For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and InstagramFeature image: Getty More

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    Feeling “Meh? Have Zero Motivation? You’re Not Alone. Here’s How I’m Actively Combating Languishing

    A couple of months ago on my nightly phone call with my mom, I explained that I was feeling off—not sad, not angry; overall, I just felt “meh.”
    A few weeks later, I woke up to an article from The New York Times being shared by enough people that I follow on Instagram to make me click through and read it, and it felt like it was written directly for me. The piece was about something called “languishing,” which they described as “a sense of stagnation and emptiness.” It isn’t hopeless like depression, but rather feeling aimless throughout your days. 
    As we’re starting to see the light at the end of the COVID-19 tunnel, it felt wrong that I was feeling like this—wasn’t this what we’ve been waiting for for the past 15 months?—but it brought me solace knowing that I wasn’t alone, and that there was a word to describe the overall lack of motivation I was feeling day in and day out. And I knew I wasn’t alone in my personal life either; my coworkers and I had just had a conversation about how we felt like we were less motivated at work, and how our usual work was taking us longer, for reasons we couldn’t quite put our finger on. Alas, there was a reason, and that reason was called languishing.
    Over the past year, no matter how you cut it, everyone you know has experienced something traumatic: life as we know it was pulled out from underneath us, and even now as things are looking up, there are emotions of trauma and grief that are nowhere near being healed. 
    According to The New York Times, “Languishing is the neglected middle child of mental health. It’s the void between depression and flourishing—the absence of well-being. You don’t have symptoms of mental illness, but you’re not the picture of mental health either. You’re not functioning at full capacity. Languishing dulls your motivation, disrupts your ability to focus, and triples the odds that you’ll cut back on work.”
    The article gave me something tangible to work off of, and naming it was enough to commit myself to getting out of my languish, or at least improving upon it. These are the things I’ve done over the past month to break through languishing and get my mojo back:

    Taking a walk first thing in the morning
    Last summer, my favorite thing in the world was waking up at 6 a.m. to get an early-morning workout in; it was tough, but I didn’t struggle to do it once I got in the habit of it. This year, I’ve felt exactly the opposite. Despite my 6:15 a.m. alarm going off every day, I find that it feels impossible to have the motivation to get up like I used to, and I found myself snoozing and choosing a lunch-break workout instead. This lead to rolling out of bed moments before I had to be online for the day—something that doesn’t lead to creativity or productivity for me.
    While I do want to get back to my early-morning routine, in the meantime, I found a compromise: no matter what, I at least get up with enough time to go for a walk before I have to start work. It can just be to Starbucks or on the lake or even around the block, but the act gets my blood pumping and tells my brain it’s time to start the day—something that rolling out of bed and plopping myself at my desk with a cup of coffee doesn’t. I’ve found that taking even 10 minutes to do this flips something on in my brain and leads me to feeling better throughout my morning, which in turn translates to a better day overall.

    Focusing on tangible wins at work
    One of the main symptoms of languish is feeling unmotivated, and when it comes to work, that’s not something I’m used to feeling. I generally feel truly excited to do my work, but I had found that my to-do list was piling up so much that I didn’t even know where to start. The New York Times article suggested focusing on small wins, which I decided to start.
    The sweet spot to me was starting my day with a task that has in-between difficulty; it isn’t something too easy, like adding a photo to an article, but rather is something on my to-do list that is going to make me feel good and accomplished when it’s done. When I looked through my to-do list every day keeping my eye out for this kind of task, it gave me a place to start, and more importantly, something to feel good about immediately in my day. 

    Having goals that don’t involve work
    A big part of many people’s struggle right now is that most of us are still existing from the confines of our homes—something that might not go away as office life looks toward changing permanently. My work matters immensely to me; I put all of myself into it every day, and while that gives me a huge sense of satisfaction and identity, I’ve come to realize I need goals that don’t have to do with my career.
    For me, the answer to this was running. I’ve always turned to running as my exercise of choice, but for the first time, I signed up for a virtual race that came with a training plan. I’ve never done a running training plan in my adulthood, and the fact that my workouts were determined for me each day gave me something to throw myself at that didn’t involve my computer. They were that sweet spot of difficulty—challenging but not impossible—and made me feel truly like a new person at the end of every day. The workouts being something I needed to rise to even when I didn’t necessarily feel like it was what I personally needed, and it helped me to remember that life isn’t just working in my one-bedroom apartment. 
    Whatever your hobbies are, finding something that’s going to stimulate and challenge you outside of your 9-5 is vital for getting out of the feeling of dread so many of us are experiencing right now. If you do anything for yourself, make it this.

    Adding something new to my days
    Part of my feeling of languish was a nagging feeling that I was living in Groundhog Day; give or take a meeting or two, all of my days were essentially identical. The route I’d walk my dog on, the trail I ran on, even what I put into my coffee. I made it my goal to change something each day, even if it was just talking my dog for a walk around a different block than usual once a day.
    Setting this as a goal for multiple weeks in a row has forced me to get creative. I’ve woken up 30 minutes earlier to drink my coffee on my rooftop instead of my couch, I’ve tried new recipes, and I’ve even driven to new locations to find different trails to run on—but no matter what change the day entailed, it reminded me that life can still be new and exciting even if it isn’t completely back to normal. The smallest changes can lead to bigger ones, which to me, just meant that I was finally—finally!—feeling stimulated again.

    Watching a new show
    One of the parts of the article that stuck out the most to me was that they mentioned that a universal experience in 2021 is that people are turning to forms of media they already are familiar with. Days before, a friend of mine had mentioned that she watched Mamma Mia multiple times that week even though she could write the script front to back, and I realized I was doing it too: I hadn’t watched a new show since Tiger King. Instead, I was re-watching old favorites that felt comforting and familiar, and while it did, in fact, comfort me, it wasn’t helping what I was feeling.
    Instead of re-watching Grey’s Anatomy for the fifth time, I started Killing Eve, something I’ve been saying I was going to dive into for years but never got around to. Watching something that I don’t know how will end or what twists will arise has helped knock feeling that every day is the same. Every time I go to watch a movie, I’ve also been making an effort to make sure it’s something I haven’t seen, and the same goes for my playlists. Gone are my days of listening to the same 40 songs every day while I work or the same 25 while I’m out on a run—switching it up and incorporating new things has made a world of difference.
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