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      I’m Getting Married in Six Months–Here’s How I’m Preparing My Body and Mind

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      Planning a wedding can be stressful AF regardless of how large or small your big day may be. From multiple dress fittings to coordinating with vendors to organizing every detail down to napkin colors, you may feel like you barely have a moment to breathe. On top of that, you want to look and feel your best for your wedding day. I’m six months out, and I’ve begun to dial in on managing my stress, anxiety, and physical health so I can feel my best in six months, but also so I can actually enjoy the process now. Keep reading for what I’m doing to feel my best at my wedding and health tips you can try today.

      Start a daily meditation practice
      All eyes are on you on your wedding day, which can be nerve-wracking to say the least. Aside from my tried-and-true self-care activities like yoga, journaling, and spending time in nature, I’m turning to meditation most often to help ease my anxiety. Prioritizing a daily meditation practice now will help manage the stress of wedding planning, but building up your practice will help you feel centered before all the big moments, from engagement parties to the wedding day, and everything in between. I prefer guided meditations that help me envision how the day will go. Consider it a manifestation meditation, if you will. I also find it helpful to repeat affirmations such as, “I choose calm” or “Peace begins with me” whenever I am feeling high anxiety. You can actually manifest your wedding day turning out exactly how you envisioned it. 

      Delegate tasks (no, but actually!)
      I’d like to think that I’m a cool-and-collected bride (not the stereotypical “bridezilla”), so when I realized that making the most of the major decisions and checking off all the to-dos were starting to feel a little too overwhelming, I looked for ways to delegate tasks to my friends and family. It may seem obvious, but when it comes to planning your big day it can feel challenging to hand over responsibilities to other people–even your loved ones (Will they do it “right?” What if they mess up? Will it just create more work for me?).
      So how do you decide what tasks to outsource and what ones to keep for yourself? My unsolicited advice is to make a list of the tasks that are the most important to you to complete on your own, and be realistic when determining how much time you’d actually have to spend on them and the skills and resources you have available. For example, I really wanted to design and print my own invites, but I don’t own a printer (and wasn’t going to buy one), nor did I feel like I really had the time to spend hours designing. So I decided that was a task I could outsource to my friend who works in graphic design, and I still felt like the invitations came out personal, despite not being hand designed by me. Delegating tasks has made the biggest difference in my stress levels and having more time. 

      Consistently remind yourself of what’s important
      Whether you’ve had a Pinterest wedding board for years or you obsessively started scouring the internet for inspiration after your engagement, social media makes it very easy to fall into the comparison trap. When I find myself spiraling into thoughts of, “I have to do this” or “Everything needs to be perfect,” I take a step back and remind myself of what’s actually important and realistic for my wedding. At the end of the day, your wedding is about celebrating your relationship with your partner, not throwing an Insta-worthy party. Keeping what’s special between the two of you at the forefront of your decision making will ensure you have a day that you’ll cherish forever. 

      Make an exercise plan 
      I’m a big believer that you shouldn’t have to change your appearance for your wedding day (your partner already loves you for who you are). But I also believe that there is nothing wrong with wanting to look and feel your best on your big day, especially since you’ll be reliving it through photos for a lifetime. Consistency has always been an issue for me when it comes to working out, and having a big event (read: my wedding) to look forward to was just what I needed to make a plan and stick to it.
      My goal with exercise has always been to take care of my body and feel stronger and more confident. I prefer low-impact movement such as walking, biking, Pilates, and yoga. To hold myself accountable to a workout routine, I sit down each Sunday and look at my schedule for the week ahead. Much like making a to-do list, I write down what workouts I plan to do each day and what time of day I will do them (what can I say, I’m Virgo rising). I find that physically writing my workouts down and seeing them every day holds me more accountable than inputting them in Google calendar. The key for me is not holding myself to rigid standards, but rather embracing that life happens and knowing that some movement in my day is better than no movement at all. By scheduling workouts I enjoy, I know that I’m not only going to feel my best on my big day ,but also keep up my workout routine well beyond the wedding. 

      Upgrade your skincare regimen for optimal glow
      I have struggled with breakouts since I was a teenager, so skincare is a huge part of caring for myself and feeling my best. I’m working with my dermatologist and have found a treatment plan that works great for me: to keep my skin looking clear and bright leading up to the wedding, I’m making sure to incorporate skin-enhancing foods, such as healthy fats (found in avocados, nuts, and fish), vitamin C, and antioxidants. And while I love a glass of red wine, I find that drinking alcohol can make my skin look dull and dry the next day. So for now, I’m sticking to enjoying an occasional drink on the weekends, rather than having a drink with dinner on the weekdays. Instead, I reach for some of my other favorites such as kombucha and try to keep up with my daily hydration goals. 
      As for what I am using on my skin, I swear by this mask from Origins. I use it 1-2 times per week at night, and it always makes my skin look bright and firm the next day. I’m very prone to sunburn due to my fair complexion and a prescription retinoid I currently use, so I always wear SPF (this one is my go-to under makeup) because the last thing you want to worry about on your wedding day is a sun burn or hyperpigmentation.

      10 Things to Stop Doing to Get in the Best Shape of Your Life More

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      Here’s How To Create A Morning Routine You’ll Actually Stick To

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      Ann Stewart, Reiki therapist, Kundalini yoga and meditation student and mentor will be the first to tell you that she struggled to stick to a morning routine. It makes you feel amazing: you start your day strong and the rest of it is as productive. But come the next day, you’re exhausted, and the thought of hitting the snooze button is just so tempting…

      “For a long time I struggled to stick to my spiritual practices, even though I loved how they made me feel,” says Stewart. “We come up with all types of blocks to start our day the way we know we should. Some of the things we tell ourselves: I’m not a morning person, I deserve to sleep in, and I’m not feeling well today.”

      An inner power mentor, Stewart now helps other women empower themselves and achieve more. “A regular morning routine makes me feel more creative, focused, and my day flows without effort,” she says. “But it’s not always perfect – and that’s OK. When I miss a day, I just start again the next morning, but when I do skip I try to make quiet time for myself during the course of my workday,” says Stewart. 

      What’s a good morning routine?

      A good morning routine involves engaging in a healthful practice upon waking up. Science tells us a great deal about the benefits of waking up and having a morning routine. Successful people thrive by it. It can go a long way towards managing a healthy weight and leave you feeling focused and in charge of the day. Read on for Stewart’s tips to finally becoming a morning person.

      1. Just Begin

      The only way to change your current morning routine is to start creating new habits. The only way to create new habits is to actually start doing it. Not at the beginning of next week, next month, or next year, but now. Decide on three simple activities that make you feel more centred and connected to your soul. Reading, writing, meditation, and yoga will all create the types of positive changes you are looking for.

      2. Do it for 40 days 

      According to yogic teaching, it takes 40 days to change a habit, and 90 days to confirm that habit. Give yourself 40 days to make sure you set yourself up for success. If you skip a day, begin again at day 1. Make a challenge out of it and remember to have fun. Your subconscious, which directs about 60 per cent of your activities and responses by habit, has to get the message. By turning to your practice repeatedly day by day, choice by choice, the effects will start to seep into the deeper parts of your mind.

      3. Know your why

      Make a short list of all the reasons you want to create a new routine for yourself. Maybe it’s to gather your thoughts and become more centred. Maybe you want to incorporate exercise in your morning routine to make sure you actually get to it before you’re exhausted at the end of your day. Then list all the benefits you will receive by starting these new actions. This will help you during times when you don’t feel like it, and believe me, those times will definitely come.

      4. Keep it simple 

      When you first start, just keep your routine simple. Start by waking up 30 min earlier than usual. Drink a glass of warm water with lemon. Sit quietly for five minutes and then begin whichever activity you have chosen to engage in for the morning. If meditating for 30 minutes every morning feels impossible, start by committing to just three minutes instead. In just three minutes, you can have an effect on your blood circulation and chemistry.

      Making changes in our lives isn’t always easy, but it is possible. Remember to speak to yourself in a loving and compassionate way. Be patient. Working up to creating lasting change is part of the process and putting strategies in place to stick to your commitment will make it easier to achieve. More

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      6 Green Flags You’re Becoming Your Best Self

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      You’ve probably read all about green flags to look for in a partner and in relationships, but what about green flags to identify in yourself? Often, we’re our own worst critics and we’re quick to nitpick our own flaws, but chances are you’ve grown so much and are closer to all your life goals than you think. There’s way more to growth than visualizing the future you want (that doesn’t hurt, of course): it takes serious action. If you’ve been working toward the highest version of yourself–whether that’s bettering your relationships, health, career, or all the above–there are some signs you can look toward to know you’re on the right track (just keep in mind these aren’t the only signs; remember everyone’s journey is going to look different!). Ahead, the green flags you’re becoming the highest, most authentic, and (most importantly) happiest version of yourself. 
       
      1. You set boundaries (and follow through on them)
      Whether it’s saying “no” to taking on another work project when you’re already spread too thin, creating a safe word in the bedroom, or declining a family dinner to take care of your needs, you establish boundaries to build a solid foundation for healthy relationships with yourself and others. You take the time to reflect on your needs in your friendships, romantic relationship, work, etc. and why each boundary you’ve introduced or would like to introduce is important to you. Setting a few in motion at a time, keeping it simple, and being clear is how you operate. While it may be uncomfortable at first and take practice following through on your boundaries, you’re a better friend, partner, and employee when you show up for yourself. Your end goal? To feel safe, valued, and respected, no matter what context a boundary is set in. 
       
      2. You keep promises you make to yourself
      We all make sacrifices for other people (remember: boundaries, ladies), but you’ve learned that if you don’t fill your own cup first, your career, relationships, and goals can pay the price. Maybe you promised yourself you would turn off Netflix instead of bingeing the next episode for the sake of quality Zzzs, meditate for at least 15 minutes first thing in the morning instead of stopping at Starbucks, and (finally) create a budget (because of said Starbucks addiction). No matter what you tell yourself, you keep your word and see each promise through. The best part? You’ve gained confidence and self-trust.
      The secret to ensuring you make good on your promises? First and foremost, you’re realistic and specific with the commitments you set forth. In other words, you set yourself up for success instead of overcommitting. For example, if there’s any doubt you can carry out 15 minutes of meditation, start with five minutes instead. Then, put pen to paper, lay out a game plan, and track your progress (don’t forget to celebrate your wins!), and voila!—promises fulfilled.  

      3. You let go of self-limiting beliefs
      We all have false preconceived thoughts, notions, and narratives we’ve told ourselves that hold us back from becoming our best selves: “I’m not pretty enough,” “I shouldn’t apply for that job because I won’t get it,” “I’ll never find the right partner.” But you’re aware you have your life experiences, fear, and imposter syndrome to thank for those unconscious biases.
      So you take a step back and pinpoint your limiting beliefs by journaling about them and the possible reasons behind them (“Does this fear protect me from rejection and failure?”), question and challenge them (“Is this belief actually true?”), and reframe them into an inspiring and motivating idea (“I’ll never find the right partner” becomes “I haven’t found the right partner yet, but I’m going to work on putting myself and my needs first”). But you don’t stop there. You exercise self-love with affirmations, like “I’m enough,” “I have a lot to offer the world,” and “I’m worthy of love” (thank you, next, false perceptions). 

      4. You show yourself compassion
      You treat your BFFs with kindness without giving it a second thought, especially when they’re hard on themselves. But when you made a mistake or failed to reach a goal, treating yourself with kindness didn’t come as easily—your inclination in the past would have been to beat yourself up and let self-limiting beliefs take over. But now you show yourself the same grace you show your friends (only kindness, understanding, and encouragement are welcome!). You also practice self-compassion by holding others accountable for their actions, say when a boundary you’ve clearly set with a friend was crossed, and asking for help when you need it, like a trusted family member or co-worker. 
      Showing yourself compassion didn’t happen with a snap of a finger, but you’ve mastered the skill by practicing self-kindness, adopting a mindfulness-based approach, honoring your authenticity, and taking note of when negative self-talk comes into play. The result? You’ve built resilience, made progress on your goals, and reduced stress (get it, queen!). 

      5. You allow yourself to feel all emotions without judgment
      PSA: Even our “best selves” feel negative feelings sometimes. You don’t know you’re becoming your best self when you stop feeling sad, anxious, or stressed; you know you’re becoming your best self when you acknowledge those feelings and know how to process them. You don’t sweep negative feelings under the rug or bury them in work or bottles of wine until you can’t contain them any longer. All emotions are for feeling: happiness, gratitude, and excitement, but also sadness, anger, anxiety, envy, and loneliness. You feel all your feels because they’re each valid. 
      Sometimes naming the emotion, accepting it, and recognizing where it’s manifesting in your body is your go-to means of processing. Other times, you take to journaling, hot girl walks, talking to a friend, or therapy sessions to uncover where your feelings are stemming from (maybe your social media habit is triggering your anxiety and sadness?) and what they may be trying to communicate to you (perhaps you could use a social media break?). Bottom line: You’ll cry if you want (or need) to. After all, experiencing all of our selves—the good, the bad, the ugly—is what makes us human and enhances our relationships;  especially (and most importantly) the one we have with ourselves.   

      6. You’re comfortable with being uncomfortable 
      Sure, you could hit snooze, skip every workout, and stay small at work, but stepping out of your comfort zone is a must if growth—personally, professionally, and romantically—is what you’re after. It’s not easy, but you identified the things that bring you discomfort and went after them anyway. You faced them head on, knowing you may not get instant gratification and may risk failing or getting rejected. But here’s the “best-self” part: you did it anyway, because you know it’s what you really want.
      Maybe you tried the 3-2-8 method despite never lifting weights, took yourself out on a solo dinner date when you felt self-conscious being alone, made connections at an alumni networking event which you typically avoid, and spoke up when you disagreed with a point your boss made and suggested a different approach. You hit repeat on diving into new experiences and pushing your limits because practice makes perfect (although you’re not after perfection, but I don’t have to tell you that). 

      5 Traits All of the Happiest Women Have in Common More

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      Everything You Really Need To Know About Yoni Eggs

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      From increased sexual arousal to toe-curling orgasms, there’s a range of benefits that come from exercising your pelvic floor muscles.

      We’ve all heard about Gwyneth Paltrow and her jade eggs, but unlike some of her more left-field ideas – such as her eight-day goat’s-milk cleanse – these eggs do have health benefits. “There are two sides to yoni eggs [yoni is Sanskrit for womb, uterus, source or female genitalia],” says Dr Elna Rudolph, medical doctor, sexologist and clinical head of My Sexual Health. “The physical side, where it acts as a weight in the vagina to train muscles in the same way you would use weights in the gym to train other muscles. And the more esoteric side, where it is claimed to have loads of other positive effects that can’t necessarily be explained scientifically.”

      An ancient Chinese Taoist practice, “yoni eggs have grown enormously in popularity over the past couple of years,” says Yoni Eggs South Africa founder, Juliet Terblanche. “One reason being that women are starting to reject the conventional ways of treating pelvic/reproductive health challenges and are looking for a more holistic approach that is also highly effective.”

      What is a yoni egg?

      Made from a range of stones, the eggs come in three different sizes. When you start using yoni eggs, you need to start with the smallest egg. As your muscles get stronger, you can work your way up to the largest egg. Rudolph suggests using the eggs for very short periods in the beginning so as not to over-burden your muscles. As your muscles strengthen, you will be able to increase the time you use them for. “I wouldn’t advise anybody wear one 24/7 – you need to relax your pelvic floor at times.” According to Terblanche, “a focused daily practice of 15 to 20 minutes is more than enough to experience the benefits of a yoni egg.”

      What are the benefits of yoni eggs?

      So what are the physical benefits of using yoni eggs? “The basic benefit is that it trains the pelvic floor muscles and makes them stronger. This can improve pleasure during intercourse, make orgasms more intense, intensify the sensation for your partner and improve or prevent incontinence,” explains Rudolph. The eggs can be particularly useful for women with weak pelvic floor muscles, especially after childbirth, those with mild incontinence and for those getting on in years.

      While there is a range of benefits, yoni eggs aren’t for everyone: “People with a hyperactive pelvic floor and people who experience painful intercourse, where the cause has not been determined, should not use the eggs,” warns Rudolph.

      Medium Rose Quartz Yoni Egg

      Tone those muscles with this medium egg, perfect for aiding with incontinence and heightening the sexual experience. More

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      10 Of The Most Common Phobias, Explained

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      By Nikolina Ilic

      Did you know there are more than 500 recognised phobias? Ranging from super common to incredibly rare, and from NBD to deadly serious, they’re more common than we think: according to Australasian Psychology Services, specific phobias are thought to affect around 11 per cent of the Aussie population. In South Africa, the biggest animal phobia is arachnophobia or the fear of spiders.

      “Approximately one-quarter of the population have one or more phobias, with the number one fear being glossophobia: fear of public speaking, which affects up to 75% of the population,” explains Mark Stephens, lifestyle hypnotherapist and phobia specialist. “Phobias can develop at any time of your life, but will often start when you’re a child and can be triggered by a single traumatic event or a series of events that induce fear.”

      The most common phobias:

      Trypanophobia: Fear of needles

      Mysophobia: Fear of germs

      Coulrophobia: fear of clowns

      Catoptrophobia: Fear of mirrors

      Glossophobia: Fear of public speaking

      Leptophobia: Fear of losing weight/ being skinny

      Hadephobia: Fear of going to hell

      Decidophobia: Fear of making decisions

      Pteronophobia: Fear of being tickled by feathers

      Hippopotomonstrosesquipedaliophobia: a fear of long words

      Phobias: Everything you need to know

      What is a phobia?

      A phobia is a concern or fear about certain situations or activities, like animals and objects. Fear is a rational response in certain situations, however, some people react to objects, activities or situations (the phobic stimulus) by imagining or irrationally exaggerating the danger, resulting in panic, fear or terror that is out of proportion to the actual threat. Sometimes, even the thought of, or simply seeing the phobic stimulus on television, is enough to cause a reaction. These types of excessive reactions may be indicative of a Specific Phobia.

      What happens when I have a phobia?

      People with phobias are often well aware that their fears are exaggerated or irrational, but feel that their anxious reaction is automatic or they are not able to control it. When exposed to the phobic stimulus, anxiety can reach excessive levels. Specific Phobias are often associated with panic attacks, during which the person experiences and is overwhelmed by physical sensations that may include a pounding heart, choking, nausea, faintness, dizziness, chest pain, hot or cold flushes and perspiration.

      How do I know if I have one?

      A person may have a phobia if they:

      Have a persistent fear that is excessive and unreasonable in relation to a specific object, activity or situation, such as heights, seeing blood or encountering a dog. Adults will be able to recognise that the fear is excessive; children with Specific Phobias may not be able to.

      Avoids situations in which they may have to face the phobic stimulus, for example not walking down a street where there may be a dog or refusing to go further than the ground floor of a building. If the situation is unavoidable, it is endured with distress.

      Finds that the anxiety or avoidance associated with such situations makes it difficult to go about daily life (for example, working, studying or seeing friends and family).

      What are the main categories?

      Specific Phobias are generally divided into the following categories:

      Animal type: fear that relates to animal or insects (e.g. fear of dogs or spiders).

      Natural-Environment type: a fear associated with the natural environment (e.g. fear of thunder or heights).

      Blood-Injection-Injury type: A fear associated with invasive medical procedures (e.g. injections), or by seeing blood or injury.

      Situational Type: a fear of specific situations (e.g. elevators, bridges or driving).

      Other: Any other Specific Phobias (e.g. fear of choking or fear of vomiting).

      What causes phobias?

      Several factors are likely to increase a person’s risk of developing a Specific Phobia. These include:

      A family history of mental health problems:

      A predisposition to anxiety may be passed down from a parent with a mental illness. Research has shown that children of moderately to severely depressed parents are up to three times more likely to have an anxiety disorder, and specifically a phobia, than children of non-depressed parents.

      Traumatic experiences: someone who has, for example, witnessed or experienced a traumatic event (e.g. being bitten by an animal or trapped somewhere like a cupboard) may feel extremely fearful of situations or objects associated with the event afterwards. By avoiding these, even when they are in a non-threatening situation, they may develop a phobia.

      What treatments are available?

      Phobias are treatable and seeking professional help is the first step towards recovery. Cognitive Behaviour Therapy (CBT) is the most commonly- used therapy for people with Specific Phobias and can be conducted either in group sessions or individually. Cognitive behaviour therapists work closely with people to develop a shared understanding of their thinking and behavioural difficulties. Therapists will help people to uncover unhelpful and unrealistic ways of thinking (e.g. “I will be trapped. Medication is also available, like antidepressants, however, there has been no clear indications of efficacy in using medication have been found in treating phobias.

      This article was first published in womenshealthmag.com.au More

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      I Tried the 3-2-8 Method for 2 Months—Here’s Why I’m Telling Everyone To Do It Too

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      Of all of the habits I’ve tried and failed to keep throughout my life—journaling, waking up early, getting off my phone an hour before bed—working out is one of the few I’ve kept. It’s annoying to admit, but I’ve always loved exercise; it clears my head and helps my mental health more than anything else does. But what isn’t consistent for me is my workout regimen—that is, until I tried the 3-2-8 method. 
      After seeing people talk about the 3-2-8 method every day on TikTok, I decided to finally investigate if it would be a fit for me and my goals. The videos I saw were full of women saying they absolutely swore by it, so I dove head-first into the routine two months ago, and have officially reached a consensus on whether or not I think it’s worth trying out. 
      Here’s exactly what happened when I tried (and stuck to) the 3-2-8 method.

      In this article

      What is the 3-2-8 method?
      Started by Natalie Rose (AKA @natalieroseuk), a U.K.-based pilates and barre instructor, the 3-2-8 method is more of a workout structure rather than a specific routine that lays out the exact exercises to perform. It’s divided into three parts that are to be completed over an entire week: Three days of weight training, two days of Pilates or barre, and an average of 8,000 steps per day. 

      What happened when I tried the 3-2-8 method

      It gave me structure 
      My usual workout routine consists of a combination of running, weight lifting, Solidcore classes, and some Pilates videos here and there, so off the bat, I loved that the 3-2-8 method would give me a little bit more structure. Rather than just doing what I felt like every day, it made me work off a checklist that felt productive to me. It allows for a lot of flexibility—if one day I didn’t feel like heading to the gym to lift weights, I’d do a Pilates video in my apartment instead—but gave me guidance on what workouts to do each week, rather than completely winging it.

      I enjoyed my workout routine more
      Something I’m definitely guilty of is obsessing over my workout routine to the point that it isn’t fun for me. I’m the person who does walks around the block before bed to hit my 10k steps every day, and I definitely beat myself up when I don’t get a gym session in if I had planned on it. But 3-2-8 allowed me to be gentler on myself, without sacrificing the quality of my workouts.
      One thing that I really love about 3-2-8 is that the 8,000 steps a day is meant to be an average, rather than something you need to hit every single day. So if I had a day I took fewer steps than usual, it didn’t matter, because I knew some days I took more than 8,000 steps. I kept track of my average daily steps in the health app on my phone, and really prefer keeping track of the weekly average over what I’m doing daily.

      I felt stronger
      I tend to prioritize cardio over weight lifting, but 3-2-8 pushed me out of my comfort zone and into taking weight lifting a little more seriously. I used the Madeline Moves app (which I’ve loved for over a year) for guidance on weight lifting, and I can’t recommend it more. It gives you a pre-programed weight lifting workout every day, so you don’t have to guess which exercises to do or how much weight you should be using. I looked forward to the three days I headed to the gym to weight lift more than I ordinarily would because of the aforementioned structure it gave me. Three days a week of weight lifting is super doable, and left me feeling strong and excited to go back every time I left.
      I’m newer to pilates, but I’ve enjoyed my journey into starting it more than I ever thought I would. I used the Alo Moves app to do pilates videos at home, and it always shocked me just how difficult they were. I’d find myself needing to take a breather more than I do in the gym or even on my runs, but it was easier on my body in ways that made it feel like it gave me recovery between gym sessions. After about a month, I noticed how much stronger I felt; I was lifting heavier weights in the gym and was making it through my pilates classes taking fewer breaks, which made me want to keep going.

      I noticed changes to my body
      I didn’t go into 3-2-8 wanting to shed a lot of weight, so I can’t speak on it from that perspective as I kept my diet the same as I always do; however, the biggest change I’ve noticed in my body from it is that I’m definitely more toned—particularly in my core. I feel physically stronger, and my body definitely looks physically stronger, too. 

      I love my workout routine more than I ever have
      If you’re someone who has the motivation to workout, but just wants to be told exactly what to do, 3-2-8 is absolutely for you. I look forward to my workout routine more than I ever have, and it gives me enough variety that I don’t think I’ll get tired of it like I have of other workout programs.
      I love that my workout routine now feels productive and challenging, but that my body doesn’t feel like it’s being pushed too hard. The structure of 3-2-8 has also saved me time in the long-run, as I don’t sit there debating which type of workout to do each day. I love keeping a checklist in my planner and checking off strength and pilates days each week, and prioritizing taking walks to hit my steps goal every week. If you’re debating trying 3-2-8, or are just looking for a new workout routine, I can’t recommend it enough. 

      This Low-Impact Workout Is Taking Over FitTok, and All You Need Is a Wall More

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      15 Hacks Dietitians Say Will Reduce Bloating Overnight

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      We all experience it: the uncomfortable bloat after an indulgent meal, while traveling, or before Aunt Flo comes to town, relegating your OOTD to the most forgiving pair of sweats you own. Yes, belly bloat is the digestive drama we all hope to avoid, but the all-too-common episodes are normal, albeit uncomfortable to say the least. The good news is we can reduce bloating naturally, sans any extreme measures (looking at you, fad diets). I asked dietitians for their tricks of the trade to de-bloat ASAP. From drinks to reach for to aid in reducing inflammation to simple habits to practice to get you to chill TF out, their hacks will help ease those not-so-glamourous symptoms of bloat (ahem, gas for one) and get your digestion functioning at its best. But first, let’s get into the bloating culprits and what to watch out for. 
       
      What are the common causes of bloating? 
      “Bloating is frequently caused by a build-up of gas in the intestine, AKA the gut,” explained Colleen Webb, MS, RDN, a gut health nutrition expert and Orgain Nutrition Advisor. “Everyone gets gassy when our gut bacteria (good and bad) feed on certain foods and ingredients, but some people make more gas or feel more bloated than others. To some, bloating is a sensation of fullness, whereas for others, it’s a distended belly that looks like you swallowed a beach ball.”
      While it can be difficult to pinpoint what may be causing the bloat (every body is different!), there are certain triggers that are known to set it off. We’re all guilty of scarfing down our lunches to rush back to work, but news flash: eating too quickly is among the line up of bloating culprits. Eating certain foods and drinks, like cruciferous veggies (think: broccoli, cauliflower, and cabbage), beans, and carbonated beverages, can bring on the need to unbutton your pants, especially for people with food intolerances or sensitivities. Then there’s the menstrual cycle that often makes your midsection swole (and not in a good way), thanks to changes in progesterone and estrogen levels that cause the body to retain more water and salt (read: bloating). Or, it could be a combination of the aforementioned factors in addition to other causes such as irritable bowel syndrome, inflammatory bowel disease like Crohn’s disease, and weight gain. 
       
      Hacks to reduce bloating 

      1. Identify food intolerances
      PSA: Food intolerances and allergies are on the rise; in fact, more than 20% of the population in industrialized countries suffer from a food intolerance or allergy. The top 3 most common ones? Dairy, gluten, and caffeine. When you have a food intolerance, symptoms (think: diarrhea, bloating, rashes) generally show up within a few hours of eating the food that you are intolerant to. Nicole Swingle, RD, a nutrition coach, suggested keeping a food journal: “Assess what foods or beverages are causing your bloating symptoms and what time of day or month bloating usually occurs,” she stated. If you suspect you have a food intolerance, look to your doctor or a registered dietitian who can diagnose any food intolerances, typically with an elimination diet.

      2. Reach for foods with added benefits  
      Ditch the processed and sugar- and sodium-laden foods that can contribute to disrupting the gut microbiome balance (hello, gut inflammation and bloating) for foods rich in antioxidants, antimicrobials, prebiotic fiber, and resistant starch. Antioxidant-packed foods like asparagus, spinach, berries, and sweet potatoes and herbs such as ginger, oregano, turmeric, and cinnamon don’t just taste great—they also help fight inflammation and support a healthy gut microbiota, according to Webb. “Consider adding more foods with prebiotic fiber and resistant starch to your diet, such as oats, barley, potatoes, legumes, and fruit to feed your healthy gut microbes and increase the production of certain types of fatty acids, including butyrate, which strengthens your gut barrier.”

      3. Practice mindfulness during meals
      Between work deadlines, fostering relationships, and maintaining your wellness routine, being fully present during each mealtime may seem like a luxury, but when we’re not mindful when eating, our gut pays the price. “Chewing each bite well without distractions or multi-tasking can help you relax and digest better by setting you into a more ‘rest and digest’ phase,” conveyed Paulina Lee, MSHS, RD, LD, a functional gut health dietitian and Founder of Savvy Stummy, LLC. According to Sarah Olszewski, MS, RDN, CDN, Owner of Sarah Lynn Nutrition, the simple act of chewing your food thoroughly helps “pre-digest” it, making it easier to break down later in the digestive process. So take a few deep breaths before you dive into your breakfast, lunch, and dinner, chew your food slowly and thoroughly, and enjoy each bite. 

      4. Eat lighter meals in the evening
      Sometimes there’s no getting around those late night munchies (we all succumb to them, and that’s OK). But, as a general rule of thumb, sticking to smaller, lighter meals come dinnertime will do your gut (and sleep quality) a solid. “Because of our body’s circadian rhythm, it starts to wind down and get ready for bed as the sun begins to set, meaning it will produce less stomach acid and may slow digestion compared to early mornings,” Lee described. Substitute heavier fare like pizza and steak with lighter dishes (Greek chicken bowls, anyone?). Bonus points for meal prepping your dinners for the week and setting a food curfew 2-3 hours before you hit the sack to ensure solid Zzzs. 

      5. Try taking supplements
      ICYMI, another bloating offender is an imbalanced gut microbiome (read: an imbalance of good versus bad bacteria in your gut). Taking a probiotic can tip the balance in favor of less gaseous bacterial strains, resulting in less gas and bloat. But be warned: Not all probiotics are created equal. “The clinical benefits of probiotics depend on many factors, including the species and strain of the probiotic,” Webb clarified. “Different strains of the same species can produce different results.” Webb recommended checking out the US Probiotic Guide to steer you in the right direction for the best probiotic for your needs. Of course it doesn’t hurt to load up on fermented, probiotic-rich foods, including sauerkraut, miso, kimchi, and sourdough bread.
      Another supplement worth considering having in your arsenal is peppermint oil. “Peppermint is an antispasmodic, so it can help reduce abdominal pain, cramping, mild gas, bloating, and overall discomfort,” Webb said. Interest piqued? Ask your healthcare provider to help you time and dose a peppermint oil supplement. 

      6. Drink plenty of water
      No matter your wellness goal, chances are staying hydrated is key to achieving it, and reducing bloat is no exception. “Hydration is both a long-term tip and a quick hack for relief from bloating,” Webb voiced. “When you’re dehydrated, the body holds onto fluids, leading to feelings of bloating and fluid retention. Plus, dehydration contributes to constipation, another culprit of bloating.” Start your morning with a glass of water (yes, before your coffee) and set small goals to drink a defined amount of water throughout the day. And if plain water isn’t your fave, try adding flavor to it with fruits, cucumber, or mint (just avoid sparkling water—more to come on carbonated drinks). However you take your water, sip slowly—chugging it can lead to GI discomfort, Webb warned.

      7. Make a cup of tea 
      If you need a break from drinking just H2O, look to your tea cabinet or drawer for inspo. Specifically, opt for peppermint, ginger, dandelion, and fennel varieties. “Peppermint is an antispasmodic, so it can help reduce abdominal pain, cramping, mild gas, bloating and overall discomfort,” Webb stated. As for ginger tea, the plant known for its spicy zest has antioxidant and anti-inflammatory properties that can help with digestion by stimulating saliva and stomach acid production, according to Lee. She also gave her stamp of approval for dandelion and fennel teas: “As a bitter digestive, the bitter properties in dandelion can aid upset stomach, bloating, gas, and constipation, help with protein and fat breakdown, improve stomach acid, and support liver and detox function,” Lee spelled out. “The anti-inflammatory and antimicrobial abilities of fennel seeds calms your digestion by relaxing digestive muscles to help get things moving in your gut.”

      8. Assess your fiber intake   
      High-fiber foods—popcorn, whole nuts, raw vegetables, just to name a few—are harder to digest and can worsen bloating and gas in some individuals. If those are usual suspects in your diet, Webb encouraged breaking down the so-called roughage of those foods: roast your veggies, steam leafy greens, choose nut butters over whole nuts. In the same vein, Swingle advocated gradually (gradually being the operative word) increasing your dietary fiber intake, namely soluble fibers like bananas, oats, and flaxseeds to help you stay regular and reduce bloating.  

      9. Consider ginger your BFF
      Ginger might as well be the next best thing to a cure-all for bloat because it has antioxidant and anti-inflammatory properties, and gingerol, a natural component of ginger root, benefits gastrointestinal motility (AKA the rate at which food exits the stomach and continues along the digestive process). Get your ginger in in the form of tea, freshly grated or minced ginger root that you can add to sauces, dressings, or salads, or a condiment (think: sushi). Bottom line: However you choose to add ginger into the mix, you’ll be helping along your digestion and combating bloat.

      10. Walk it out
      It turns out hot girl walks do more than just improve your cardiovascular fitness. One of Webb’s quick de-bloating hacks? You guessed it—taking a walk. “​​Light movement can help propel trapped gas out of the intestine,” she said. A 2008 study published in the Journal of Gastrointestinal and Liver Diseases found that walking helped move food through the stomach much more quickly. As stated by Everyday Health, the faster the stomach empties, the more quickly gas is able to move into your small intestine and cause less distress.

      11. Do a yoga flow
      Check off working out and getting rid of bloat in one fell swoop by assuming yoga poses like child’s pose, spinal twist, seated forward bend, cat and cow, and downward facing dog. “Certain poses of yoga, such as child’s pose, help to release gas from the digestive tract by altering the positioning of the abdominal muscles,” Olszewski pointed out. Lee agreed: “Not rigorous workouts, but simple movements and yoga stretches, like side bending and downward dog can help massage the digestive tract to relax and enhance our digestive system to stimulate digestive enzymes.” In other words, no burpees or pounding the pavement here. 

      12. Apply gentle heat 
      There’s something comforting about a hot cup of tea, taking a warm bath, your trusty heating pad—and the same goes for when you’re trying to relieve bloat. Webb cited that while heat doesn’t directly improve bloating, it can help to ease discomfort that stems from bloating. Applying a little heat can go a long way in helping relax the muscles in the gut that experience added pressure when bloated and do away with gas and gas pain. To take it a step further, take a cue from Webb and grab a cozy blanket and your heating pad and lay on your left side with your knees to your chest. The result? Releasing trapped gas.

      13. Try self-massage
      Call it self-care or a natural remedy for bloating, Olszewski touted self-massage of the abdomen for its ability to aid in encouraging passage through the gastrointestinal tract. Lymphatic drainage massage to be specific—a manual technique that stimulates the lymphatic system, which helps the body detoxify and remove damaged cells, bacteria, or toxins—may minimize excess fluid retention and bloat. To take matters into your own hands, give it a go on your stomach. Start by opening your lymph nodes with light presses, then make circular, clockwise movements around your navel, followed by consecutive up-and-down movements, from your stomach to your lymph nodes. Then, on one side of the body, using both hands, make pushing movements from the side towards the lymph nodes. Repeat on the other side.

      14. Manage stress 
      It goes without saying that stress can wreak havoc on your health, not to mention your digestion. “Stress affects so many bodily functions, especially those related to the digestive tract,” Webb confirmed. “When feeling bloated, check in with yourself… Are you feeling extra stressed?” Enter: your stress management toolkit, whether that looks like meditating, journaling, or taking in nature. Olszewski served up her go-to method: meditation. “Meditation and/or deep breathing stimulates the vagus nerve, which signals contraction of the gastrointestinal tract to push components through,” she illustrated.

      15. Prevent swallowing excessive air
      “Eating too quickly, drinking through straws, chewing gum, or drinking carbonated beverages can lead to excessive air intake that builds up in the gastrointestinal tract,” Olszewski indicated. Recap: Swallowing excessive air equals gas and bloating. I hate to be the bearer of bad news: that means giving up soft drinks, popping champagne, and cracking open the sparkling water. If you need more convincing when it comes to breaking your gum habit, I get it. Webb laid it out clearly: “Most sugar-free gums have sugar alcohols, which are poorly absorbed, so they travel to the colon where they produce gas. That said, even sugar-free gum can lead to bloat via ingesting too much air.”

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      What to Eat Before and After a Workout For Optimal Results

      by

      When it comes to transforming your body, there are many factors that play a role. It’s no secret that good nutrition is key for overall health, so making it a priority before, during, and after workouts should be a no-brainer. Regardless of what level of fitness you’re at, fueling for exercise can provide many benefits, such as sustaining energy during a workout, preventing injuries, aiding in muscle recovery, and seeing results in our strength and endurance. If you’re not sure where to start with sports nutrition, keep reading for tips on what to eat before a workout and what to eat after a workout for optimal results.
       
      What to eat pre-workout
      To get the most out of your workout, when you eat prior to it is essential. Having a balanced meal that includes whole grains, protein, carbs, and a healthy fat 3-4 hours before a workout will give you the sustained energy you need to meet your goals. As you get closer to a workout (think: within 1-2 hours), opting for a lighter snack is key to avoid cramping or feeling sluggish. When it comes to choosing what foods to eat before a workout, aim to include produce (for vitamins, minerals, and carbs to fuel cells) and a protein source (for muscle health). Some snack ideas include:

      Apple and string cheese
      Banana and peanut butter
      Cherry tomatoes and hummus
      Berries and yogurt
      Carrots and natural jerky

      If you don’t like eating before a workout, it’s OK to skip a snack as long as you are well hydrated and are not feeling low energy or weak.

      What to eat post-workout
      The goal of a post-workout meal or snack is to refuel and flood nutrients to depleted cells. Ideally, you should aim to include a carbohydrate to give energy back to your body, a protein to help repair muscle tissue, and produce and healthy fats to help protect cells. If you’re not able to get a meal in after a workout, opt for a quick snack like a tuna/chicken pouch, dry roasted edamame, hardboiled eggs, yogurt, or string cheese. Some post-workout recovery meal ideas include:

      Smoothie with berries, protein powder, chia seeds, and leafy greens
      Oatmeal with nut butter and banana slices
      Whole wheat tortilla with avocado, shredded chicken, and bell peppers
      Brown rice, lean protein (i.e. chicken, fish, or tofu), and stir-fry veggies
      Baked sweet potato, leafy greens, black beans, and avocado cilantro dressing
      Whole wheat crackers and tuna salad with olive oil mayo and grapes

      The importance of hydration
      You’ve heard it time and time again, so while it’s nothing new, I’m here to confirm that staying hydrated is key to optimal workouts. I mean, if Taylor Swift drinks 10 bottles of water a day, shouldn’t we all? While drinking water won’t make you a global pop star, it will help prevent muscle cramps and injuries. A good rule to follow is to aim for nine glasses (72 fluid ounces) of water per day. Physical activity increases your hydration needs, so keep this in mind while working out. On extra sweaty days, replenishing with electrolytes can aid in hydration. You can try using electrolyte drink mixes or drinking coconut water with a pinch of sea salt. And for a fun post-workout hydration booster, try watermelon pops.

      Natural supplements to aid in workouts
      Sometimes you need a little extra energy boost before or after a workout. Here are some natural supplements you can turn to for enhanced performance and a speedier recovery:

      Caffeine 
      Choosing caffeinated beverages before workouts may enhance your athletic performance and rev up your metabolism. If coffee isn’t your thing, try sipping on matcha for an energy boost and additional antioxidants.

      Quick-digesting carbs
      When you have less than an hour before a workout and you need fast, sustained energy, opting for quick-digesting carbs is where it’s at. Try opting for foods such as bananas, applesauce, or canned fruit in water. 

      Turmeric and ginger 
      Turmeric and ginger are natural anti-inflammatory foods, which can help prevent muscle soreness. Try adding them to smoothies and lattes, or season your eggs, cooked veggies, or pasta dishes with turmeric (and black pepper for better absorption!). 

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