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      This Walking Workout Taking Over FitTok Works 90% of Your Muscles

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      So you’ve probably heard walking is “in” (#HotGirlWalk is still trending). But not only is walking en vogue, but it’s also become the “it” form of movement to prioritize. After all, it can improve cardiovascular fitness, strengthen your bones, muscles, and endurance, increase your energy levels, strengthen your immune system, and reduce stress, not to mention improve your mood, cognition, memory, and sleep. From the Taylor Swift treadmill workout to wine walks, walking fans have a variety of styles and vibes to choose from.
      And now for the latest iteration taking over FitTok: Nordic walking. Picture cross-country skiing, but lose the skis and keep the poles, and take a stroll—whether along a sidewalk or trail—instead, and you’ve got the fitness trend in a nutshell (no snow required). The difference between traditional walking and Nordic walking? The use of walking poles to engage your arms and shoulders (more on that to come). Keep reading to learn more about the workout, its benefits, and how to adapt it to your fitness routine. 

      In this article

      What Exactly Is Nordic Walking?
      Originating in Finland and designed as an off-season training regimen for cross-country skiers, the full-body, low-impact exercise involves using specially-designed poles to engage the shoulders, arms, and core muscles. Consider it upping the ante on your regular walking by simultaneously working your upper body.
      According to the American Nordic Walking Association, the key to Nordic walking is keeping the poles close to the body at a 45-degree angle with the ends always planted behind your body (not straight up and down in front of your body), leaning slightly forward, and opening and closing the hands with each step. Simply put, the idea is to use the poles to propel you forward. The more you practice, the easier you’ll walk the (Nordic) walk. If you’re a visual person, take to TikTok or YouTube to get an idea of the proper technique. Start with a flat, leveled surface (think: your neighborhood or a park) until you get the hang of the motions. Then, you can work your way up to more rugged, uneven terrain, like trails. 
      Bottom line: All you need is a solid set of poles (and ideally some nice weather) to get in your Nordic walking era. Look for a pair that is the right length for your height and grip and has wrist straps that are higher quality or glove-like to prevent wrist injury. Excuse me while I hit up Amazon to grab my very own set. 

      @tula1505
      #fittok tipoftheday: incorporate some #nordicwalking into your #cardio routine! #PowerWalking is one of the best workouts in the world: it’s accessible, lowimpact, and amazing for your health, #fatburning and mentalwellness. You can do it every day to #loseweight and reduce your risk of diabetes. But did you know that you can amplify all of these benefits AND reduce risk of falling (due to age, #jointpain etc) by tapping into the european #fitness routine of Nordic Walking? More #muscles used – core, #upperbody – means a better #calorieburn and a more effective workout fit for any age and ability, from #athletes to novices. It’s fun, #affordable and personally motivates me to (sometimes!) walk outside when it’s cold. Make sure to learn the basics – not just for your safety but also to ensure you maximize all the fitness benefits. Or grab your poles and join me. Enjoy!
      ♬ Good Vibrations – The Beach Boys

      The Health Benefits

      Provides a low-impact activity
      Step aside, running, burpees, and jump squats (read: more traditional forms of cardio). Nordic walking can get your heart pumping without the stress on your joints. Walking with poles helps redistribute weight across your four limbs, reduce joint loading, lower the risk of back, neck, and knee pain that typically comes with prolonged high-impact exercises, and increase muscular strength. 

      Works the whole body 
      Nordic walking is different from a regular walk because you’re still putting your lower body muscles to work, but you’re activating up to 90% of your muscles, as opposed to just 50% with average walking. Because the poles add strength training and cardio components for the upper body, working the arms, shoulders, upper back, and core, you’re engaging in a total-body workout, Stephanie Mansour, a personal trainer, told TODAY. 

      Improves posture 
      The range of motion used while walking with poles mobilizes and strengthens your upper body, which can help counteract the hunched-over position we know all too well from incessantly scrolling on our phones (looking at you, tech neck). In fact, a 2017 study analyzed female office workers who completed a 12-week Nordic walking training routine, and researchers found that they had greater shoulder mobility and less pain in their trapezius muscles. 

      Boosts cardiovascular health
      More good news: Nordic walking not only does your whole body good, but it also lends to major TLC for your heart health. A study published in the Canadian Journal of Cardiology found that people with coronary artery disease (the most common type of heart disease in the US) had the best improvements in functional capacity—a measure of an individual’s ability to exercise or do things that require some physical effort—when they did Nordic walking for three months over HIIT and moderate-to-vigorous intensity continuous training (MICT). Heart disease or not, the American Journal of Preventative Medicine affirmed that Nordic walking provides beneficial effects on resting heart rate, blood pressure, exercise capacity, maximal oxygen consumption, and quality of life in patients with various diseases and, therefore, can be a form of prevention for a wide range of people.

      Strengthens cognitive function
      Anyone looking to mix up their workouts with a fun, accessible, and social activity stands to reap the many perks of the walking fitness trend. Dr. Abbie Jones (AKA TikToker @blamedr.abbie) encourages taking a Nordic walk every day—no matter your age. “If you’re worried about the cognitive decline or just generally want to keep your brain healthy, you should be engaging your walking muscles, your brain power muscles, and your grip strength every single day,” Dr. Jones suggested. So just how do you use Nordic walking to improve brain health and prevent cognitive decline? Pair your Nordic walking with a cognitively-stimulating task, such as telling your workout BFF what you learned about a new topic you’re interested in and don’t know much about (lymphatic drainage massage, anyone?). The result? You’re activating your long-term memory and practicing a new skill while improving your overall physical health, engaging multiple areas of your brain at once, and enjoying a nice day.

      @blamedr.abbie
      Nordic walking while doing something cognitively taxing is SO good for your brain. I like to listen to challenging podcasts or audiobooks. You might enjoy recalling something you learned about the night before and engaging with someone while you walk. You could start with counting backwards from 107 by 6’s… if it makes you think hard, it counts! #cognitivedecline #adhd #neurodivergent #alzheimer #brainhealth #neuropsychology #psychologistsoftiktok #fyp #nordicwalking #learn #science #summer
      ♬ original sound – Dr. Abbie Jones More

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      Actress Shannon Esra On Learning To Trust Her Intuition

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      The South African actress, best known for her impressive catalogue of local and international productions such as I Dreamed of Africa, The Queen, The Gamechangers, The River, Still Breathing and, more recently, season 2 of M-Net’s Lioness, is finally allowing her intuition to take centre stage.

      “I’ve spent a great deal of time not listening to my intuition and it’s because I hadn’t understood the voice that was speaking to me,” she says.

      Recently, she’s become conscious of where her intuition resides in her body. “For the most part of my life, I liked bouncing things off of people that I trust. It doesn’t matter how long you’ve known people or how close you are to them, they will only understand certain dimensions. Whatever message comes from your own intuition is for you alone,” muses Shannon.

      Staying Connected

      READ MORE: Banesa Tseki On How Yoga Gave Her A New Lease On Life

      The truest way to connect to herself? Tapping into what’s happening whenever her intuition nudges her. We spend much time receiving the bulk of our feedback from the outside world. And sometimes, we do so while ignoring our primal and instinctual knowledge of self – also forgetting that the brain and body are built for survival – notes Shannon.

      ”Clichéd as it may sound, what I know is that our instincts are never wrong.” Along with relying on her instincts more, Shannon is also invested in healing her past traumas through therapy. She has a Netflix feature Do Your Worst film that was released in March. The movie’s about a failing actress about to turn 40, who’s dealing with some seriously bad decisions.

      READ MORE: Why Toxic Positivity Is Harmful And What To Say Instead

      Shannon didn’t particularly resonate with the character much, apart from the very real fear of being an out-of-work actor. “The character, Sondra, is a complete dits but the reason I bring her up is because when I’m in the midst of a project, I kind of become the person that I’m playing,” she explains.

      “I think, in this very strange way, every character that crosses my path comes to inevitably teach and open me up to something in myself that might not have presented itself without their influence. Every character comes at exactly the right time – it’s as if acting is its own type of wonderful healing and evolving experience,” she explains.

      Closed Off

      Shannon goes on to explain that in her world, embracing a character has been much easier than being her true self. Therapy, she acknowledges, helped her realise that she’d been a shutdown human. She cites two events, in particular, that led to her being closed off. Number one: Her love-filled childhood where she never learnt how to process her feelings, nor establish her own boundaries.

      “This created a perfectionist mentality in me, something that has troubled me for a large part of my life.”

      READ MORE: 10 South African TikTok Fitness Accounts That’ll Give You ALL The Motivation You Need

      The second event was a six-year relationship that she recently got out of. “I didn’t realise the extent of how its trauma had affected me because I grew up with that ‘if it doesn’t bleed, it doesn’t hurt’ mentality, which created space for me to keep shoving things under the rug.” Right now, Shannon only cares about being real, flawed and engaging in authentic conversations.

      Going Forward

      Her goal going forward? “…To be as self-aware and present as I can possibly be and, of course, listen to my intuition when something doesn’t feel quite right.” More

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      It’s Official: Stress Makes Us Crave Junk Food

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      Have you ever noticed you reach for junk foods when you feel stressed? Maybe you don’t feel you have the energy to cook something healthy or you add a little something into the basket on your way home because you deserve it.

      Comfort eating on repeat is all too real — and now we know the science behind it.

      Science-Backed

      A study published in Neuron has shown that eating high-calorie foods while feeling stressed can cause brain changes that increase cravings for it. Ooof, slippery slope.

      These foods — call them comfort, junk, high calorie… potato, potato — activate the reward centre in the brain. Over time, if this craving is given into often rather than as the occasional indulgence, this cause and effect (stress hormones, such as cortisol and food) can create unhealthy associations and increase the chance of consuming them.

      On an average day, the brain region responsible for stopping us overeating — the lateral habenula — would neutralise the reward we get from comfort eating, meaning it becomes less appealing.

      Researchers found that in times of stress, the brain’s reaction to being satiated was overridden. Essentially, the lateral habenula stays shtum. This means junk food continues to press those ‘reward’ buttons, boosting feel-good hormones, such as dopamine, in the short term.

      What’s The Catch?

      High in calories, fats, sugars, carbs and most other things we don’t want an excess of on the reggo. These foods not only cause weight gain but a wide range of other changes, including sleep and hormonal issues.

      The catch-22 is these can then lead to stress. This creates an unhealthy cycle of stress, junk food, sleep, repeat.

      Though it can feel challenging to make an effort to make something nourishing when we’re feeling sub-par, healthy subscription boxes, frozen meals and a few easy recipes can make the difference between pizza every day and a healthy, balanced diet.

      This article by Rebecca Gillam was originally published on Women’s Health UK. More

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      10 Things the Healthiest Women Do to Reset After a Long Day

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      If you’re anything like me, you’ve experienced what I call the “after-work slump,” or that feeling when you feel completely depleted of all energy and just want to park it on the couch. After spending eight hours staring at a screen, it can be hard to feel motivated to do anything else. But just taking a few minutes to reset and unwind after I’ve called it a day can majorly set the tone for the rest of my night. If you’re looking for ways to relax after work, look no further. Read on for 10 ways healthy women refresh their minds and bodies after a long day.

      1. Physically separate yourself from your workspace
      Whether you’re working from home or in an office, it’s important to create physical space between your workspace and home life. If you commute to your workplace, the travel time itself can serve as a physical buffer. Take it one step further by listening to your favorite podcast or calling a loved one. If your commute is five steps from your couch, create a boundary by having your workspace in a separate room or packing up your computer at the end of the day. If this isn’t feasible, consider covering your workspace with a blanket to create a visual reminder that you are done for the day.

      2. Practice breathwork
      If there’s one thing we can control in life, it’s our breath. And after a long, stressful day, taking a few (or many!) deep breaths can be just what we need to reset and re-energize. Breathwork not only helps with de-stressing but can also elevate your mood and even help lower inflammation. When it comes to resetting after work, try taking long, deep breaths with your chest and stomach expanding when you inhale. Repeat this for 1-2 minutes and you’ll feel more relaxed.

      3. Try a mindfulness activity
      One of the best things to do after a long workday is to focus on the present moment. When you’re bouncing from task to task and constantly being interrupted by email notifications, it’s easy to feel overstimulated. A quick and easy mindfulness practice is checking in with yourself. Think about your physical, mental, and emotional health and what you need. This brief pause can help prioritize refocus and set intentions after a long day of work.

      4. Head outside
      Spending time in the great outdoors has been shown to have many positive benefits for overall health, including reducing stress, boosting your mood, and supporting your immune system. And nothing quite resets your mind and body like a breath of fresh air. When the work day is over, consider it your sign to step outside (weather permitting) to reap the benefits of nature. 

      5. Eat a nutrient-rich snack
      If the time between when you finish work for the day and dinner is more than an hour, you may benefit from fueling up with a post-work snack. As a dietician, I recommend combining slow-digesting carbs, protein, and healthy fats for a nutrient-rich snack that will jumpstart your evening. We all know cottage cheese is having a *moment*, and I can’t deny it’s also my go-to. If that’s not your thing, my other personal faves are fruit and nut butter, yogurt with berries, and veggies (or whole grain crackers) with hummus.

      6. Enjoy a hydrating beverage
      My hydration goals often fall by the wayside during the course of the workday, especially when I’m caught up completing various tasks. Pouring yourself a large glass of water can help serve as a reset at the end of the day. For an extra twist, try infusing your water with lemon, berries, or fresh herbs, such as mint. Enjoying a nice cup of (decaffeinated) tea can also signal that the workday is over and it’s time to unwind.

      7. Take your eyes off screens
      Staring at a screen for hours on end can lead to symptoms like dry eyes, eye strain, headaches, and tech neck, just to name a few. For an instant boost after work, try to engage in something that doesn’t involve a screen. It can be anything from simply taking the time to look around outside or completing a household task, like finally getting to that pile of laundry. Whatever you choose, your eyes will thank you. 

      8. Make time for movement
      Sitting for long periods of time (as many of us do at our desks all day) has been linked to many health conditions (think: obesity, increased blood pressure, high blood sugar, and unhealthy cholesterol levels). Consider the end of your workday a good time to get moving before you carry on with your evening, even if it’s just a few minutes. Try these stretches, book a workout class, or—our favorite—go on a Hot Girl Walk.

      9. Journal
      Journaling has been shown to reduce stress and help you process your emotions, which means making time to jot down a few thoughts or something you’re grateful for at the end of the day can help you decompress. If you’ve never journaled before, don’t fear—here are some prompts to get you started. 

      10. Engage in a stress-reducing hobby
      If there’s one surefire way to take your mind off of work, it’s doing something that you truly enjoy. Hobbies allow us to de-stress while giving us a creative outlet. An added bonus is that they can even help you perform better at work and connect with others who have shared interests. Spend a few minutes post-work engaging in something you love, whether it be calligraphy, gardening, or cooking!

      12 Things Healthy Women Do Before 8 A.M. More

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      Lauryn Evarts Bosstick’s “Soft Start” Morning Routine Will Transform Your Entire Day

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      Between her top podcast, Him and Her Podcast, her popular blog The Skinny Confidential, and the namesake line of Barbie-pink self-care tools, Lauryn Evarts Bosstick is hard to miss. The influencer-turned-entrepreneur runs a lifestyle empire on top of being a dedicated wife and mother of two, requiring her to make the most of her mornings to prioritize her me-time. I wanted to get the skinny (pun intended) on how Bosstick gets it all in, so I gathered all of her morning routine tips. Spoiler: She’s all about the soft-girl energy in the A.M., and we’re totally here for it. 
      If there’s one takeaway from Bosstick’s A.M. wellness routine, it’s this: “I don’t have it all figured out,” Bosstick acknowledged to PureWow. “Some days are a shit show. But over the years, I’ve been able to fine-tune my schedule to what works and what doesn’t.” Her regimen is just that: hers. “What people don’t understand is the reason I’m not stressed out 24/7 is because of my preventative wellness routine,” she affirmed. Bosstick’s morning routine is extra (and she’s the first to admit it). But she knows for her, it’s worth the time and energy to invest so she can show up as her best self for her business and her family. That doesn’t mean your morning routine has to look like hers in order for you to show up as your best self. Translation: You do you, boo. Read on for Lauryn Evarts Bosstick’s morning routine to draw inspiration for what might work for you, and (as always) leave what doesn’t. 

      In this article

      Lauryn Evarts Bosstick’s Morning Routine
      Wake Up Without an Alarm Clock
      While Bosstick’s typical rise and shine time is 7 A.M., she’s not a believer in alarm clocks. In fact, she told PureWow that she despises them because of their negative impact on cortisol levels. Instead, she sets herself up for success the night before by winding down at 8:30 P.M. so she can wake up naturally. 

      Check Off the Non-Negotiables
      Lauryn’s well-known as a hardcore habit-stacker (see: James Clear’s Atomic Habits) and her non-negotiables in the morning are light, movement, hydration, and meditation. The first thing she does after waking up is make the bed, scrape her tongue, ice-roll her face, open the shades, and hydrate with lemon water and tea while organizing her space. If you’re wondering where scrolling through notifications fits in, well, it doesn’t—at least not for another couple of hours (that in itself deserves major kudos). “I no longer have the capacity or the urge to touch my phone first thing in the morning anymore,” Bosstick informed PureWow. “This has been life-changing for me.”

      Keep Skincare Simple
      You’d think that as an elite beauty influencer, Bosstick would have a gazillion-step beauty regimen that takes up most of her morning. In reality, she prefers to keep it simple, even admitting to Marie Claire that she barely wears makeup unless she’s traveling. We already know she can’t live without her cult-status ice roller (a hot girl essential). But besides some good ol’ cold therapy, she laid out her simple step-by-step beauty routine for Glossy: spritz YINA’s Essential Mist, apply a vitamin C serum, a B5 hydration gel, and a de-puffing oil—all of which takes about five minutes.

      Meditate While Habit-Stacking
      Next up: 20 minutes of meditation, namely Joe Dispenza’s morning meditation, with legs up the wall to relax the nervous system and kick in lymphatic drainage (see: habit stacking). While she’s expressed her love for a Joe Dispenza morning routine on social media and her podcast, she likes to switch it up, depending on what she’s in the mood for. “Here’s the thing about meditation: You have to do what works for you,” she expressed. “Sometimes, I love a Melissa Wood session or even silence. The concept of living in your future and not in your past has been a huge tool for me personally.”

      Move the Body With a Walk Outside and Strength Training
      Fast forward to 9:15 A.M.: Bosstick heads out for an hour-long walk to get outside, start moving the body, and connect with her husband and kids. She then heads to her gym to train with Austin-based Bodies By Brent (BTW, she’s been vocal that weight lifting has changed her life). 

       
      Make Time for Wellness Rituals
      Besides being an ice-roller stan, Bosstick is a dry brushing and red light therapy devotee. But her wellness hacks don’t stop there. Her IG “Wellness” Highlights give us a sneak peek into her other practices (see “Her Favorite Products” section below to shop them all). One of the practices Lauryn swears has changed her life the most is cold plunging. The protocol she follows is three 3-minute plunges with 2- and 3-minute breaks in between when she performs rebounding (read: jumping on a mini trampoline) to warm up and stimulate her lymphatic system, or she breaks up her plunges with 15 minutes in the sauna. No cold plunge bath or time for a whole routine? Turning your shower cold for the last few minutes can reap all the same benefits. 

      Load Up on Supplements and Nutrients
      Bosstick has many supplements and foods to get in as many nutrients as possible throughout the morning. “This is so random, but I’ll eat kiwi before I work out, because it does something to my blood sugar, with chia seeds or black sesame seeds or hemp seeds,” Bosstick revealed to Marie Claire. She loves an elixir, and is a fan of adding Agent Nateur holi(mane) supplement, Athletic Greens, and ice to a big tumbler of water, which she tries to whip up at 8 or 9 A.M. Later in the morning, she’ll make a “workout drink” which consists of Kion Mango Aminos Powder, Thorne Creatine, and Water & Wellness Quinton Minerals—in a Stanley cup, of course. To fuel her body after a workout, her go-to is a concoction of one cup of oatmeal, two scoops of protein powder, berries, and almond milk. 

      Shop Bosstick’s Morning Routine Must-Have’s

      Melissa Wood-Tepperberg Swears Her Routines Changed Her Life–Here’s the Breakdown More

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      5 Morning Routines That Actually Work, According To Science

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      If you’re on social media like the rest of the planet, you’ll know that morning routines are huge. Huuuuge. Pretty posts detailing mornings sipping specific green lattes, journalling, drinking water at specific times and more abound. But which of these routines are backed by science? We did the research to see the morning routines that’ll actually boost your day, leaving you refreshed and with other helpful benefits, too.

      Get sunlight ASAP

      Not only does getting a few minutes of uninterrupted sunshine boost your body’s production of vitamin D but it serves as a huge tool in boosting alertness. Since artificial light in our lives changes our natural circadian rhythm, causing us to be alert when we should feel sleepy, tuning into the natural rhythm of the sun has benefits. When you wake up, open the curtains, step outside and let the sunlight hit your face. This bright light therapy (BLT) can help with mood disorders like Seasonal Affective Disorder and can slow down the progressive cognitive decline in dementia, per one study. Another study found that people who took in sunlight within two hours of waking up were slimmer and better able to manage their weight than those who did not.

      Brush your teeth before breakfast

      You may not like the taste but the science might make you change your mind. When you sleep, plague – and the bacteria it causes – multiply in your mouth. Eating right after you wake up? That’s a whole lot of plague and bacteria you’re swallowing. Washing your mouth right after waking rinses out that icky bacteria and jump-starts saliva production, which helps break down the food you eat and kills the bad bacteria in your mouth.

      Get moving

      We know you hate to hear it but moving your body, even for a little while, can tip the needle in your favour for the rest of the day. Taking a walk, doing a light yoga flow or gentle stretches in bed can work. Plus, one study found that morning exercise reduces abdominal fat and blood pressure in women. If you’re up for it, try something heart-pumping. These offer the most benefits, since aerobic exercise is clutch at lifting the mood and clearing unwanted mental clutter. It also primes the body to burn fat all day long, provided you work out before breakfast.    

      Eat a breakfast

      If you like cereal, get that going (watch the sugars), but get some food in your system. Data from the Australian National Nutrition and Physical Activity Survey found that among breakfast skippers, there were higher intakes of saturated fats and lower intakes of fibre and micronutrients. Another study found that among Brazilian breakfast eaters, there were higher intakes of vitamins B12, C and D. Also: a lower intake of sugars. People who skip breakfast were also found to have higher nutrient deficiencies than those who indulged. Breakfast isn’t just a nutritional powerhouse, either. Several large studies have found that there’s a strong correlation between eating breakfast and having a lowered risk of obesity and weight gain.

      Drink coffee, but not immediately

      Coffee’s main component is caffeine, which gives you those jittery energy vibes we’re all hooked on. But having a cup of coffee right after waking up might be a bad idea. That’s because, per research, your body’s production of cortisol is at one of its highest peaks during the first hour of waking. Messing with this alert hormone teaches your bod to produce less cortisol, meaning you naturally wake up feeling more sluggish than sharp. Even worse, you might develop a reliance on the brew. Keep your cuppa, but wait for an hour before downing it. More

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      Trader Joe’s Grocery Lists for Every Phase of Your Cycle

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      Keep your Erewhon, I’ll stick to my Trader Joe’s (kidding—I’ll have both please!). But when it comes to ranking grocery stores by their affordability, product launches that have the internet shook season after season, and a flower section that aligns perfectly with our soft-life summer selves, there’s no contest—Trader Joe’s reigns supreme. And while you might make your weekly visits to TJ’s for all the reasons above, there’s one game-changing truth that’ll make you want to drive to TJ’s ASAP. For wellness girlies and enthusiastic grocery shoppers alike among us, Trader Joe’s has everything you need to feel your best throughout each phase of your cycle.
      For insights on the foods to prioritize throughout your cycle—during the menstruation, follicular, ovulation, and luteal phases—I consulted Paige Lindgren, an LA-based certified hormone specialist whose goal is to help women feel their best in their bodies by providing accessible and informative content (and plenty of inspiration for our current cottage cheese obsession.) Lindgren emphasized that there’s no one-size-fits-all approach to wellness. Instead, always listen to your body and respond to what feels best. The goal of cycle syncing is to support your body, knowing that how you feel will shift throughout every phase. Read on for the foods Lindgren recommended to promote hormone balance and support your overall well-being throughout each phase of your cycle. 

      Meet the expert
      Paige Lindgren
      Certified Hormone Specialist
      Paige Lindgren is an LA-based health and wellness influencer whose mission is to empower women to learn about their bodies, feel healthy, and find balance in their lives.

      The Menstrual Phase
      Your period! Everyone’s body is different, but the menstrual phase typically lasts 3-7 days. Your body is doing a lot for you, so focus on increasing nutrients to replenish.
      Paige’s favorite foods during the menstruation phase:

      Leafy greens: Spinach, kale, and Swiss chard are rich in iron and help replenish lost blood.
      Legumes: Lentils, chickpeas, and black beans provide iron and fiber, which can help alleviate menstrual symptoms.
      Salmon: High in omega-3 fatty acids, salmon can help reduce inflammation and relieve cramps.
      Dark chocolate: Dark chocolate contains magnesium and may help improve mood and alleviate cravings.
      Ginger: Known for its anti-inflammatory properties, ginger can help reduce menstrual pain.
      Turmeric: Turmeric contains anti-inflammatory effects and may help alleviate pain and discomfort. Add a pinch of black pepper to help with absorption.
      Avocado: Rich in healthy fats, avocados can help stabilize blood sugar levels.
      Herbal teas: Chamomile, peppermint, and ginger teas can aid in relaxation and provide relief from cramps.

      Trader Joe’s grocery list for the menstruation phase
      Organic No Joke Ginger Juice Shot
      Organic Sparkling Ginger + Lemon Apple Cider Vinegar Beverage
      Organic Dark Chocolate Bar 73% Cacao
      Teeny Tiny Avocados
      Dill-Icious Seasoned Cold-Smoked Salmon
      Fresh Atlantic Salmon Boneless Skinless Fillet
      Organic Shredded Kale
      Greek Chickpeas With Cumin and Parsley
      Organic Black Beans

      The Follicular Phase
      The follicular phase begins when your period ends and lasts about 7-10 days. Focus on fresh, light foods (think: foods that are in season around spring). 

      Paige’s favorite foods during the follicular phase

      Whole grains: Quinoa, brown rice, and oats provide complex carbohydrates for sustained energy.
      Greens: Well-cooked spinach, kale, and broccoli are excellent sources of folate and iron.
      Citrus fruits: Oranges, grapefruits, and lemons are high in vitamin C, which aids in iron absorption.
      Flaxseeds: Flaxseeds are rich in lignans, which help balance hormone levels.
      Salmon: Omega-3 fatty acids in salmon promote hormonal balance and reduce inflammation.
      Eggs: High in protein and vitamin D, a vitamin essential for hormone production.
      Green tea: Contains antioxidants and can provide a gentle energy boost.

      Trader Joe’s grocery list for the follicular phase
      Organic Moroccan Mint Green Tea
      Gluten Free Organic Rolled Oats with Ancient Grains & Seeds
      Pasture Raised Large Brown Eggs
      Organic Cold Pressed Orange Juice
      Quinoa Cowboy Veggie Burgers
      Super Seedy Cheese Snack Bites
      Quinoa Stuffed Dolmas
      Broccoli and Kale Slaw
      Cruciferous Crunch Collection

      The Ovulatory Phase
      This is the shortest menstrual cycle phase. It’s typically considered to last about 3-4 days, but ovulation itself takes about 24 hours. Focus on fresh, light foods and lots of fiber.

      Paige’s favorite foods during the ovulation phase
      Paige notes that you can continue to prioritize the same foods as you did in the follicular phase, while also adding:

      Wild-caught fish: Tuna and sardines provide omega-3 fatty acids.
      Cruciferous vegetables: Broccoli, cauliflower, and Brussels sprouts support estrogen metabolism.
      Seeds: Pumpkin seeds and sunflower seeds contain zinc, which supports hormone production.
      Lean proteins: Chicken, turkey, and organic tofu provide essential amino acids.
      Greek yogurt: High in calcium and probiotics, Greek yogurt supports bone health and digestion.
      Herbal tea: Red clover and raspberry leaf teas can support overall balance and reduce hormonal symptoms.

      Trader Joe’s grocery list for the ovulation phase
      Wild Skipjack Tuna
      Plain Whole Milk Greek Yogurt
      Organic Riced Cauliflower
      Cauliflower Pizza Crusts
      Cauliflower Pancakes
      Riced Cauliflower Bowl
      Cauliflower Gnocchi
      Sriracha Flavored Baked Tofu
      Organic Baked Teriyaki Tofu
      Sweet Italian Chicken Sausage
      Lemon, Chicken, & Arugula Salad
      Turkey Burgers
      Organic Oven Roasted Turkey Breast

      The Luteal Phase
      As the phase after ovulation and before the menstrual phase, the luteal phase lasts about 10-14 days. Your body will likely crave more carbohydrates and warm foods over raw or cold.

      Paige’s favorite foods during the luteal phase

      Starchy veggies: Reach for sweet potatoes, spaghetti squash, and zucchini for easy-to-digest energy. Great for stabilizing cortisol levels.
      Nuts and seeds: Nosh on almonds, walnuts, flaxseeds, and chia seeds for healthy fats and nutrients that help support the body during this “PMS” week.
      Fatty fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, essential for hormone production.
      Berries: Blueberries, strawberries, and raspberries are packed with antioxidants and can help reduce inflammation which can lessen cramps.
      Pumpkin seeds: These seeds are a good source of zinc, which can help regulate mood.
      Dark chocolate: Dark chocolate contains magnesium and may help reduce cravings and reduce water retention.
      Herbal teas: Chamomile, peppermint, and ginger teas can reduce symptoms of bloating and stomach discomfort due to hormonal changes.

      Trader Joe’s grocery list for the luteal phase
      Slightly Coated Dark Chocolate Almonds
      Freeze Dried Strawberries
      Everything But the Bagel Seasoned Smoked Salmon
      Dark Chocolate Sunflower Seed Butter Cups
      Almond Butter Chia Overnight Oats
      Organic Açai Bowl

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      Inside Halle Bailey’s Fitness Routine and Nutrition Plan (Spoiler: It’s Motivating AF)

      by

      Playing the IRL Princess Ariel may come across as all glitz and glamour, but don’t let the girl who seems to have everything—you know, gadgets and gizmos a-plenty—fool you. Actress and singer Halle Bailey went through intense “mermaid training” to gear up for (and make a splash in) her starring role in the live-action adaptation of The Little Mermaid. Thanks to her interview on Live With Kelly and Mark and her trainer’s conversation with Women’s Health, we got the BTS inside scoop on just how Bailey transformed into the mythical creature—abs, shimmering tail, and all. It doesn’t hurt that Bailey was primed to become the Disney icon—she was in her fitness girlie era long before she had to take on her strenuous merfolk regimen (if you follow her on IG, you already knew that). Ahead, all the details I gleaned from her workout and diet routine to dip your toes into (pun intended) yourself—no fin required. 

      Her Fitness Routine
      With a 4 a.m. gym start time, followed by stunt work, then hours either suspended in a harness and wires simulating swimming motions or submerged in a water tank, it’s no wonder Bailey told Kelly and Mark she was in the “best shape of [her] life” while filming the movie. According to Women’s Health, Bailey enlisted the help of London-based personal trainer Sana Shirvani to get her in tip-top, half-human, half-sea-creature shape. It turns out “swimming” in the air (gracefully, no less) and pretending not to have human legs takes major core, back, neck, glute, and hamstring strength, so Shirvani had Bailey on a program of full-body strength and conditioning workouts 5-6 times a week to get her “stronger, fit, and agile.” 
      “While the neck muscles are often overlooked in traditional strength training programs, they play a crucial role in providing stability, supporting good posture, and reducing the risk of neck-related injuries,” explained Shirvani in her interview with Women’s Health. “We used a variation of neck isometrics and resistance-based methods, which involve applying resistance without actually moving the neck.” In one of Shirvani’s IG posts, you can see Bailey slaying goblet squats, back extensions, battle ropes, box jumps, hip thrusts, medicine ball slams, and various core exercises (think: weighted side planks and isometric holds). According to an interview with Insider, Shirvani implemented progressive overload (read: gradually increasing the weight or the number of reps) in all of Bailey’s exercises. But she doesn’t just stick to weights and cardio for her sweat sessions—Bailey also mixes it up with hot yoga to decompress while getting a solid workout in. 

       
      Her Nutrition Plan
      Bailey has her workout routine on lock, and how she nourishes her body is no different. Bailey follows a vegan diet, and Shirvani helped her focus on eating whole foods and protein to help her build strength and recover from training. That doesn’t mean Bailey shies away from her favorite foods. Her go-to vegan eats? Avocado toast, rice, and bread, which she shared during BuzzFeed’s Sister Test (ICYMI, Halle is part of the Grammy-nominated, R&B sister duo Chloe x Halle). She’s also not one to pass up on (vegan) pizza and hot dogs (case in point: her TikTok below).
      As for her plant-based sweet treats of choice? Cheesecake or pancakes from Crossroads Kitchen, doughnuts from Sage Vegan Bistro, and homemade gluten-free sugar cookies (a girl after my own heart). And, finally, I’d be remiss if I didn’t mention the sisters’ DIY, vegan-friendly smoothie—made of almond milk, raspberries, blueberries, apple, agave nectar, ice, and vegan protein powder—which they whipped on MTV’s Fresh Out Live and enjoyed in champagne glasses. We’ll cheers to that!  

      @hallebailey
      im so deliriously jetlagged & hungryyy lol watch me rate these vegan hotdogs ❤️#fyp
      ♬ original sound – halle

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