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      Banesa Tseki On How Yoga Gave Her A New Lease On Life

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      Banesa Tseki, a yoga teacher and co-owner of a Johannesburg-based inclusive wellness centre known as The Nest Space, owes much of her mental wellness to yoga. Diagnosed with Bipolar II Disorder at 15, Banesa was placed on anti-depressants and anxiety meds that made her completely numb.

      READ MORE: 7 Ways To Meditate For Anxiety Relief That Are *Actually* Easy To Do

      “In an attempt to ease my pain, the meds made me completely numb. Granted I could no longer feel the pain, but I could also no longer feel joy nor happiness and that was too big a sacrifice for me. There had to be another way,” she shares.

      NEW BEGINNINGS

      Then things took an interesting turn when she moved to Cape Town for university in 2008…

      “In Cape Town I came across breathwork, meditation and yoga through a five-day course offered by a society called Art of Living at the University of Cape Town. I did the course and was hooked for good,” recalls Banesa.

      Plus, signing up for the course made sense since she’d just finished reading Eckhart Tolle’s A New Earth, but lacked practice in the book’s teachings. With regular practice, Banesa found yoga to be an incredible healing tool that later stood her in good stead when she went off the depression and anxiety meds.

      READ MORE: What Is Holotropic Breathwork—And What Can It Do For Your Mental Health?

      When she moved to Johannesburg in 2015, Banesa met Itta ‘Ravi’ Roussos, who became her kundalini yoga teacher.

      “I trained in community-based yoga at African Kundalini Yoga Teacher Training of Southern Africa (AKYTTSA), whose motto is ‘social justice is a spiritual practice’, and served on the founding board. Itta was big on teaching yoga to more people of colour so we could go back and spread the teachings in our communities,” shares Banesa, who’s since taught yoga to both adults and children in various community centres and townships.

      YOGA AND HEALING

      Banesa is also a full-time head yoga coach at Shapa Soweto powered by Nike, where she teaches roughly 10 sessions weekly. “I’m more suited for community-based, rather than studio, yoga,” she notes before continuing: “Our yoga is trauma-based. It’s for the disadvantaged, and people who’ve experienced trauma, to use this healing modality to connect to an inner power that will encourage them to take control of their lives.”

      READ MORE: Ease Tight Muscles And Lift Your Mood With This Quick First-Thing Yoga Flow

      On the relationship between yoga and healing, Banesa explains:

      “A lot of the time, emotions are experienced through our body or breath. When we’re sad or excited, the rhythm of our breath adjusts to the emotion we’re experiencing,” she says, warning that unprocessed emotions usually manifest as tension in our bodies.

      READ MORE: Here’s How To Actually Do A Digital Detox, According To Experts

      She explains that unless one works through these emotions, that feeling of discomfort just sits there. Her advice? Being aware of that tension and where it sits, then working through it to release the trapped emotion.  “As this tension is released, a lot of people in my classes start crying or going through something. That’s because there’s therapy through the body, and talking is just another form,” she says. Through the body, she adds, we release emotions without necessarily naming them. 

      THE BUSINESS OF YOGA

      Banesa and her business partner Dr Anesu Mbizvo opened The Nest Space in 2018, and pivoted online during lockdown. In November last year, they reopened their boutique wellness centre in Parktown North, Johannesburg, which now features a yoga studio, a vegan café and a zero-waste grocer in. With that said, cheers to healing – may we embrace it wholeheartedly! More

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      Here’s How To Actually Do A Digital Detox, According To Experts

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      It’s 7 am. Your phone alarm goes off and, after snoozing for twenty minutes, you grab your phone. Inevitably, you’re littered with notifications: Uber Eats, that workout app you never open, WhatsApps from while you were asleep and some viral tweets are all demanding your attention. Of course, you open one and before you know it, it’s 8:30 am and you’ve got 30 minutes to be at your desk.  

      Like it or not, we’re humans enslaved to our digital devices. Come evening, mindlessly scrolling TikTok on mute while simultaneously watching Netflix is the norm. It feels impossible to just ignore every ping and vibration. It stands to reason, then, that our interests pique when someone says they’re taking on a digital detox. The international practice, used by celebrities, CEOs and regular people alike, allow us some distance from our devices.

      “It’s a period of time where you intentionally disconnect from technology, including phones, laptops, tablets, and social media, yes, that means even a quick WhatsApp,” says Melissa Lain, health coach.  

      But there’s more to it than that. Every time you open your phone, your brain is flooded with dopamine, the body’s innate reward hormone. It’s the same thing that makes you feel so satisfied after eating chocolate or winning an arm wrestle. But being exposed to it 24/7? That’s flooding our brains with the stuff, making us addicted to our tech. And, per a new survey, South Africans are spending upwards of three hours a day on social media alone. A digital detox, also called a dopamine detox, can help. “The idea is to take a break from the constant stream of information and stimulation that comes with being connected all the time,” says Lainn.

      How to tell when it’s time for a digital detox

      There are various signs that it’s time to shut down those reward centres for a while. First, if you’re spending excessive periods of time in a scroll hole, it’s time to put the phone down. Zahraa Surtee, counselling psychologist, notes that sleep disruptions – and checking your phone in the middle of the night – is also a tell-tale sign.

      Also, pay attention to how you’re feeling when you’re not on your devices, notes Melissa. “If you feel like you can never switch off, are constantly checking your phone or emails, even when there aren’t notifications buzzing, and feel overwhelmed by the amount of information you are consuming, it might be time for a digital detox,” she says. Zahraa agrees. Are you feeling anxiety when your phone’s not within reach? You’re likely in a dopamine rut. You might even find a feeling of disconnect with the real world, says Melissa. “If you find yourself spending more time online or watching other people live life rather than creating and experiencing your own, it’s a sign that you need to intentionally disconnect for a while and re-engage with the present moment.”

      Then there’s the physical ramifications: “Spending long periods of time in front of a screen can cause eye strain, tension headaches, neck and back pain, and other physical symptoms,” says Melissa.

      How to detox, digitally

      Zahraa sees digital detoxes as a way to carefully curate what you’re exposed to. “It’s not about giving up screen time completely,” she says. “Rather, it’s firstly about recognising that the media we consume DOES affect our mental health and the way we choose to show up in the world.” Spend some time curating your phone. Go through your apps and disable those notifications that annoy you, or that cause you to scroll endlessly. Do you really need a notification every time someone likes your Reel? “Just as we get to choose the type of foods we ideally want to nourish our bodies with, so we do get to choose the type of content we’d like to nourish our minds with,” says Zahraa. “Digital detoxes are ideally about spending screen time more mindfully and in moderation.”

      To Melissa, the digital detox you embark on can be individualised to you. “It can be as short as a few hours or as long as a week, or even more,” she says. “During this time, you commit to disconnecting from digital devices and focusing on other activities that promote stillness and well-being. Don’t overcomplicate it, an hour or two a day is a perfect way to start, especially when there’s load shedding.”

      Keen to try? Instead of using the time to stare into space, itching to check your phone or Netflix, try scheduling a tech-free activity. Maybe that’s a bubble bath, some colouring in time or just some tea and time with your thoughts. More

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      50 Ways to Romanticize Your Life This Spring

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      I’ve always been one to look for the magic in life—those moments that sparkle and shine with the simple beauty that’s present all around us. I’m a romantic at heart, always searching for the beauty present in every day. To be clear, this perspective isn’t toxic positivity. Instead, it’s a quality of observation. Romanticizing your life, though it’s become a social media trend, is largely centered around finding joy, love, and peace within yourself. It’s the process of structuring not only your days and routines, but how you see the world so that you’re always putting yourself in the path of beauty. And what better time of year to begin practicing that than spring?
      With the colder weather (mostly) behind us, it’s time to start celebrating the color, warmth, and vibrancy that comes with the transition from winter to spring. I rounded up 50 of my favorite ways to romanticize your life below. Keep reading to learn how you can make the most of spring and start soaking up the energy of every day.

      1. Create a “morning moment.” Make the most of your morning wake-up call. Prep your beverage of choice, light your favorite candle, and spend five minutes with your new read. Wayyy better than rushing out the door.
      2. While you’re at it, design your dream morning routine. Sure, you can let the “that girls” of the world inspire you, or you can make it entirely your own. What would bring you joy before getting into the work day? Prioritize that.
      3. Transition your closet to spring. Lighter fabrics and brighter colors—the time to romanticize your closet is now. If you haven’t heard, Romcom core is in, and we’re ready to let Nora Ephron lead the way.
      4. Pack a picnic. Whether you’re out with your partner, gathering for Saturday lunch with your friends, or bringing your book to the park for a solo date—food always tastes better al fresco.
      5. Update your mood board. Some people create annual vision boards, but I love letting mine shift with the seasons. Take the old-school approach and clip images from magazines or get your inspiration on Pinterest and create a digital version on Canva. 
      6. Go to a matinee. There’s something so lovely about seeing a movie at the cinema versus streaming. Maybe it’s the popcorn?
      7. Make a joy jar. Variations of this trend have been floating around since the beginning of the year, but this is my own spin. Each week, on a slip of paper, write down one positive experience you had in the last seven days. Put it in a jar, and at the end of the season, read each and reflect on how much joy the season brought.
      8. Spend intentional time with yourself. Some call it dating themselves, others might refer to it as main character energy. But I love the idea of designating a weekend morning, random afternoon, or an entire day to getting to know yourself better. Grab coffee alone, take yourself out to dinner—whatever resonates! Remember: you can wine and dine yourself.
      9. Buy yourself the flowers. Miley said it best—don’t wait for someone else to shower you with your peonies or ranunculus. Go to Trader Joe’s, pick up a few bouquets, and DIY your own arrangement. After all, no one knows what you love like you.
      10. Change up your space. *Cue romcom apartment overhaul montage.* Would your bed feel better against the wall? Could you get more inspiration working in front of the window? Make your home work for you.
      11. Start an herb garden. There are plenty of tools and resources online to help you get started. The best part? You can make it as small or as big as you have space for. (Actually, the best part is garnishing your pizzas and pastas with fresh, home-grown herbs.)
      12. Start a creative club. Don’t have time for hobbies? Do you have a side project you’d like to make more progress on? Weekly or monthly, invite your friends over or gather at a nearby café where you can each work on your passions together. The community—and the accountability—is amazing. 
      13. Write letters. Whenever I break out my favorite stationary and pen a few love letters and notes of gratitude to friends and family, I instantly feel transported to a period drama. And that—coming from a Bridgerton lover—is never a bad thing.
      14. Use the nice stuff. That bottle of wine you’ve been saving? The china gifted from your grandmother? The dress you’ve been keeping for a special occasion? Drink it, use it, wear it. Don’t wait for a perfect moment—that moment is now.
      15. Swap in inspiring tech backgrounds. You know the ones.
      16. Make your coffee table ~aesthetic~. Stock up on a few design books, cute objects, and a vase of flowers (perhaps your arrangement from idea #9?). 
      17. Set the mood for dinner. Turn down the lights, turn up your favorite vibey playlist, and make a meal just for you. 
      18. Disconnect. Unplug from your socials, email, and phone altogether. Schedule an hour a day or one day a week where you’re totally without your tech.
      19. Drive for the sake of driving. Is it just me, or is ‘taking a drive’ a totally underrated form of therapy? I’ve found that I can sort out so much by getting in my car and heading out without a destination in mind.
      20. Upgrade your loungewear. Do you have a habit of falling asleep in your high school soccer shirt? Do you pull on any old pair of shorts and call it good? Invest in quality sleepwear. It doesn’t have to be expensive, but it definitely makes a difference.
      21. Join a CSA. It’s a great way to get fresh, farm-grown veggies and to support your local community. Plus, who doesn’t love pretty produce?
      22. Connect with yourself first. In the morning, before you grab your phone or speak to anyone, look inward. Whether that’s journaling, meditating, or simply sitting in the quiet for a few minutes, put your peace first.
      23. Go on an adventure. Spring is the perfect time for road trips and spontaneous getaways. Brainstorm a trip you want to take with yourself, your SO, or your bestie. Whether that’s going camping or planning a staycation in your city, make it special. (And remember: that doesn’t have to mean expensive!)
      24. Shake up your sex routine. Let these spicy positions work their magic.
      25. Spring clean your closet. While you’re facing all the trends you bought into and never wore, make a vow to shop for sustainable or secondhand pieces this season.

      26. Take a deep dive into astrology. Or human design. Or whatever resonates with you. These practices can be an inspiring reminder that there are forces outside of us supporting our journey.
      27. Cleanse your life. It’s never too late to get things in order!
      28. Shop for a meal in a small, specialty grocery store. Maybe it’s just me, but there’s something so wonderful about exploring grocery stores abroad. You can get the same experience right at home by shopping at a specialty grocer. Make a meal around it—and yes, that meal can simply be good bread, good butter, and something fancy to round it out. 
      29. Put some thought into your nightstand. No, it’s not a dumping ground for things you don’t want to put in their rightful place. If you’re tired of waking up to a chaotic mess, streamline things: your book, flowers, perhaps a lamp, and a glass of water. Notice how I didn’t write “phone.”
      30. Make your junk drawer a wellness drawer. I did this a few months ago and it completely changed the game. Clear out your junk drawer and swap in all of your go-to wellness items: supplements, affirmation cards, your journal, etc. Trust me, it’ll spark way more joy.
      31. Get snobby about your coffee. Or tea—and not in a bad way! What I mean is, know what you like and own it. Whether that’s French press, pourover, or you prefer black tea over green. Taste test your way through all the warm beverages and connect with the one you love most. 
      32. Update all your travel documents. Romantic girlies are prepared girlies. If your spring or summer travel involves a European vacay, it’s best to realize now (not at the gate) that your passport is expired.
      33. Make your 3 p.m. snack teatime-worthy. Have you heard? All the hot girls are eating tinned fish. And while it’s not a prerequisite for your hotness—it’s a state of mind, after all—if you haven’t jumped on the tinned train yet, now’s the time. I love it with a baguette or seeded crackers. Adding a glass of rosé doesn’t hurt.
      34. Own your orgasm—every day if you’d like.
      35. Make infused water. Citrus slices, cucumbers, lemon, mint, strawberries—the possibilities are endless. If you’re making it a priority to drink more H20 this year, might as well make it spa-worthy.
      36. Delete your unused apps and any unused subscriptions while you’re at it. It’s one small act that can go a long way in making your phone a greater source of joy.
      37. Buy a new plant. Because it’s spring, and our spaces deserve a little green.
      38. Practice positive self-talk. If not now, when? Write down a few positive affirmations or pull from a list to help you get started. Say your favorites in the mirror until they resonate and feel true. It may take a while, but that’s okay: this is a practice.
      39. Find the movement you connect with. PSA: You don’t have to go to the gym if you hate it. The weather’s warming up—revamp your hot girl walk routine, toss a frisbee in the park with friends, or roll out your yoga mat somewhere you feel entirely zen. That’s right, we’re done viewing exercise as punishment.
      40. Sign up for your own community garden plot. Living in a city, I don’t have much opportunity to get my hands dirty and plant my own flowers and veggies. But I connected with my local neighborhood association and discovered that there’s a community garden a 10-minute walk from my apartment! I can’t wait to get out there and plant, water, and reap the beautiful benefits. 
      41. Attend local festivals. In the spring, cities and towns across the country come alive with a range of outdoor festivals. From movies to art to the most random celebrations—they’re a perfect excuse to get outdoors and connect with your community.
      42. Ditch multi-tasking for good. In 2023 and beyond, we’re taking things one step at a time. Whoever thinks multi-tasking is a skill hasn’t experienced the true joy of entering a flow state.
      43. Take your lunch break. No, a “break” doesn’t mean you’re checking emails while shoveling down your salad. Turn off your computer and leave your phone at your desk. Take a walk, connect with a coworker, or enjoy the hour all to yourself. It’s your time, spend it how you want.
      44. Find your signature scent. I never truly knew what perfume I preferred until I smelled Ouai’s Melrose Place. It takes a little experimenting, but the process is well worth finding the fragrance that makes you feel your best.
      45. Look for hearts. Unfortunately, I can’t remember the podcast I first learned this practice from, but it’s completely changed how I see the world. Now, when I go on my walks and move throughout my days, I’m on the hunt for hearts. I light up when I see the child-drawn crafts in my neighbor’s window or the chalk art on the sidewalk on my way to grab coffee. Get ready for your perspective to shift in profound ways.
      46. Recommit to what you loved doing as a child. Whatever sparks joy in your life, follow that feeling.
      47. Get sunlight first thing. It’s one of the most powerful ways to set your circadian rhythm and maintain steady energy levels throughout the day.
      48. Make a mood-boosting playlist. Curate a vibe with all your favorite songs. Yes, early-aughts bangers absolutely count.
      49. Create for you. I’ve found more joy in social media than ever by creating Reels that feel like a scrapbook—I’m not making them for anyone else but myself. They document my life in a way that I’m excited to look back on, capturing the moments and memories as they are. I’ll go as far as saying that I may love Instagram because of this new approach.
      50. Create an after-work routine. Yes, there’s more to life than hopping on the couch with a Trader Joe’s meal and The Bachelor (although that sounds pretty great). Structure a routine that will help you transition from the workday to you time. Does that involve changing into your comfies? Lighting a candle? Turning on a playlist? Whatever resonates, make it your vibe.

      I Implemented These 5 New Habits and Had the Best Month of My Life More

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      Is Your Mattress Actually Good For You? Here’s How To Tell, According To The Experts

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      Sleep is our body’s top recovery mechanism. It impacts our health, our weight and is even affected by our menstrual cycle. But what you sleep on? That’s a different topic entirely.

      Signs you need a new bed

      “There are a few signs which indicate that you need a new mattress,” says Rudo Kemp, founder and CEO of Sloom. “If you are waking up feeling sore and stiff – your mattress isn’t correctly supporting you and distributing your weight which could cause pain in your neck, shoulder, lower back, and hips. This is the generic answer however, having been in the industry for 11 years I’ve found that there are many other factors to consider.” Other factors to consider? If there’s an indentation in your bed, it’s time to think about a new mattress. If your bed is more than eight years old, this is also a sign, says Rudo. And, if you’re waking up groggy (and consistently, sans partying the night before) or are plagued with allergies, it could be your bed that’s got to go.

      If your body changes, your mattress likely needs to change too.

      A good mattress should support your body changes and not leave you with little aches and pains. “If physical changes in your body such as ageing or weight gain are causing joint pain, muscle aches, and stiffness then it would be time to find a mattress that relieves your pressure points and supports your body,” says Rudo. Also, springs in beds wane in strength over time. You might want to look at a bed with a different supporting mechanism. According to Rudo, “The Sloom Mattress has modular comfort, meaning that the foam layers can be rearranged according to the specific firmness that you prefer. If your body is changing, it could mean that you require a different firmness level to support those needs. Sloom uses a high-density foam that is divided into five ergonomic zones that help relieve pressure on the shoulders and hips by correctly distributing your weight.”

      How to pick one

      This one’s a biggie. When it comes to picking a mattress, there’s a ton of conflicting information, but Rudo says there are five main points to consider:

      Will both myself and my partner enjoy the firmness of the mattress? Look for beds with split comfort so partners both wake up on the right side of the bed.

      Does it have zoned support to relieve pressure points? The Sloom mattress is divided into five different zones to relieve pressure.

      Does the mattress have an anti-bacterial treatment? Reducing allergies and bed bugs leaves you with a safe sleeping environment.

      Do I have support from the brand that I bought the mattress from? Aftercare service and the option to have the freedom to return your mattress after the trial is essential.

      Can I change the comfort levels? Some mattress companies can customise the firmness level of the bed.

      When you’re buying a mattress, it’s always easier to go for the cheapest option possible. But not knowing what’s in your mattress, not having the option to customise it and not having aftercare can dictate how well you’ll be sleeping each night. “The perception that a high or thick mattress is a better quality mattress still dictates the demand in the industry,” notes Rudo. When picking a mattress, look for high-quality foam. “Advances in foam technology have allowed for far more breathable foams with even better durability.  The foams that we use in our mattresses are not just any type of traditional high-density foam but rather a new generation of foams specifically formulated for better durability, longevity and quality,” he says. More

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      How To Optimize Your Home for Your Hormonal Health

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      There are few things I loathe more than being told that something I do is “bad” for me. If you’ve been hanging around health and wellness circuits long enough, you’ve undoubtedly been told that just about everything you hold dear is bad for you in some way. At best it’s irritating, at worst, terrifying. And yet, here I am, writing the kind of article that’s likely to spike either your anxiety or your side-eye. For that, I’m sorry, but here’s why I’m writing it anyway: because I don’t feel hopeless about what I’m about to share, and I don’t think you should, either.
      Looking out for your hormones might be the best thing you can do for your body. Your endocrine system (which houses your hormones) affects so much more than your reproductive system. It also affects your body’s ability to manage stress, optimize your metabolism, sleep better, and ultimately age more gracefully. The road to hormonal health is paved with roadblocks, and most of them are environmental. I grilled Ariele Myers, a licensed herbalist, fertility specialist, and founder of Wisdom of the Womb, to discuss how your physical environment can wreak havoc on your endocrine system and how you can protect your body from the worst offenders. Remember, it’s not about perfection here. Even the smallest effort can make a big difference.

      Meet the expert
      Ariele Myers
      licensed herbalist, board certified acupuncturist, and fertility specialist
      Myers founded Arieles Apothecary, where she worked with some of the top Reproductive Endocrinologists and IVF centers in the country to help hundreds of women on their hormonal health and fertility journeys. In 2016, she founded Wisdom of the Womb, an online platform to educate on all things reproductive health.

      How does your environment affect hormonal health?
      There are chemicals roaming around your food, skincare, and household products that are considered “endocrine-disrupting chemicals.” According to Endocrine.org, these chemicals interfere with your system by either mimicking your natural hormones, which makes your body think you’re in balance when you’re not, or by straight-up blocking hormone production. You’ve likely heard of the dangers of BPA, PFAs, and synthetic fragrance, but the list of endocrine-disrupting chemicals is so long it can feel a little hopeless. But awareness is the catalyst for change, and as folks have started sounding the alarm, a slow roll of conscientious companies have begun to make changes. 
      When I asked Myers which environmental factors were most important (and relatively easy) to avoid, she highlighted skincare, single-use plastics, and air quality. “Our skin is our largest organ, so anything we put on our skin should be as clean as possible,” she said, adding, “single-use (and really any) plastics tend to break down more easily, so we are literally ingesting plastic when we drink through a straw or a plastic coffee lid.” She also mentioned off-gassing from new carpets or paints can be detrimental, but if that’s not something you can totally avoid, try to keep windows open as much as possible.

      How to clean up your life to optimize hormonal health:
      Opt for eco-friendly brands:
      Myers explained that the best thing we can do for our bodies is to care for the earth, which is why many of her recommendations to care for your hormonal health are also more eco-friendly options. “I tend to say that if the earth is not healthy, none of its inhabitants can be, so avoid the things that you know are terrible for the planet too.” It’s an excellent incentive to stand-up for environmental rights. If you’re worried about all the hidden chemicals in your products, look for the eco-friendly companies that are transparent about their ingredients. Small changes in our habits can lead to great benefits for the planet and our hormones.

      Use non-toxic skincare:
      Thankfully, there are a bevy of clean skincare brands that are easily accessible, affordable, and transparent. The Environmental Working Group (EWG) has a great free resource called the Skin Deep Database which rates beauty products’ safety based on their ingredients, so you can check to see if your favorites fall within a safe range. If they don’t, it’s a great tool to explore new brands.

      Avoid plastics when possible:
      Single-use plastics are arguably hard to avoid, but there’s been an uptick in conscientious companies that are trying to update their packaging to be more environmentally (and body) friendly. And there are a few tricks that can at least minimize your intake of single-use plastics. For example, if you’re a big fan of your daily coffee run, bring your own mug. Most coffee shops allow this and I personally prefer my glass mug with a silicone sleeve and lid. Trying to avoid food with plastic packaging is notably challenging (and more costly) but simply being aware of it might inspire you to shop where produce isn’t pre-packaged, at the very least. If you’re eating take-out on the go, keeping a stash of bamboo cutlery nearby is a solid move too.

      Be intentional about improving air quality:
      In terms of air-quality, investing in an indoor air purifier is never a bad idea. If that’s not in the budget, keeping windows open as Myers noted is key, especially after buying a new rug or piece of furniture that could be off-gassing. Adding plants to keep the air clean is a great move, as is switching to more eco-friendly, non-toxic cleaning products, and ensuring your candles are natural and non-synthetic.

      Purify your water:
      Micro-plastics and other chemicals can seep into public drinking water. The EWG has a free tap water database that can help you figure out what kind of water filter would suit your home best based on where you live. Avoid tap water when you can, and invest in a quality water filter for your home like LifeStraw and consider a shower head filter (contaminants can get into your pores too!). 

      Drinking Tea Balanced My Hormones More

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      I Asked Hollywood’s Favorite Trainer How Celebrities Get in Shape

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      There’s only one personal trainer to the stars whose client list is as diverse as his training methods and whose resume boasts a dynamic approach, boundless energy, and humor when it comes to his over 28 years of experience in the fitness industry: Gunnar Peterson (yes, the trainer who shaped the physiques of Jennifer Lopez and Khloe Kardashian). Needless to say, he knows a thing or two about fitness and how to achieve fitness goals (and look good while you’re doing it).
      Whether your Pilates or Hot Girl Walk streak took a hit because your couch and Netflix beckoned one too many times, you’re up to your neck in work deadlines, or your motivation could use a serious pep talk, there’s no expiration date to jump back on the exercise bandwagon. Lucky for us, Peterson let me in on his best tips for kickstarting your fitness routine again. Ahead, his five tried-and-true techniques you’re going to want to try for yourself (that practically makes us workout buddies with J.Lo, right?). 
       

      Meet the expert
      Gunnar Peterson
      Personal Trainer, #TeamBiosteel Athlete, and F45 Chief of Athletics
      Gunnar Peterson is a Beverly Hills-based personal trainer whose clients include celebrities, professional athletes, and everyday people. He is widely recognized for his expertise in functional training and his commitment to developing and implementing innovative fitness techniques.

       
      1. Hydrate
      I hate to break it to you, but you’re probably not drinking enough water. Ask any expert and I’d bet they tell you staying hydrated is fundamental to your overall health and wellness, and Peterson is no exception. “Hydration and recovery get overlooked as key players in your fitness routine, especially ongoing hydration,” he confirmed. “Yes, you should actively hydrate and focus on your fluids during your work out, but most people aren’t maintaining their hydration throughout the day.” If you’ve found yourself mentally and physically fatigued half way through your workout, chances are you didn’t down enough H20 beforehand. “It’s plain and simple: if you aren’t performing at your best, you’re less motivated to keep going,” Peterson attested.  
      Just how much water should you be drinking daily? As a general rule of thumb, the U.S. National Academies of Sciences, Engineering, and Medicine, suggests women consume about 11.5 cups (2.7 liters) of fluids a day. Peterson’s take? “Definitely drink WAY more water than you think you should be drinking.” Start with a glass of water first thing in the morning, add flavor to your water with fruits, cucumber, or herbs like mint, and establish small goals to drink a certain amount of water in an hour, by lunchtime, etc. 

      2. Think of every day is a fresh start
      You’ve pressed pause on your gym sessions (still paying that monthly gym membership though) and convince yourself you’ll start tomorrow. Sound familiar? The hardest part is getting started, so why not get it over with today? “If you’re finding yourself off track, there’s no better day than the present to get back into it,” Peterson recommended. “We’re all busy, but you should never be too busy to commit and show up for yourself. Don’t overthink how long it might’ve been since you last worked out, just get started today.”
      Revisiting why you want to prioritize fitness in the first place can help ignite that fire in you again. Is it to build confidence, improve your mood, or get better sleep? Write it down, and remind yourself of your “why” anytime you struggle to find the motivation to hit the gym (think: put up an image or word that represents it on your bathroom mirror).

      3. Focus on the basics
      When you’re starting fresh with anything—a new job, relationship, or workout program—it’s tempting to go for gold right out of the gate. But doing too much too fast can lead to burn out and depletion, and before you know it, you’re back to square one. “You don’t have to go hard every single time to have a good workout–you just need to be challenged and enjoy what you’re doing,” Peterson conveyed. “When it comes to finding success in fitness, it’s on you to find what works best for your body and what challenges you, but remember, if you stick to the basics of motivation, movement, and consistency, you’re already off to a great start.”
      Take a cue from Peterson: Make sure your sweat sessions are enjoyable and listen to your body. If your go-to form of exercise is making you yawn more than anything or you’ve hit a plateau, it’s time to change it up (Taylor Swift treadmill workout, anyone?). If your body is telling you to slow down (i.e. you’re exhausted AF outside of the gym, getting sick more often, experiencing more injuries), go for a walk, do some yoga stretches, or take a rest day or more (they’re just as important, FYI). Bottom line: Prioritize movement that you enjoy and can healthily and realistically stick with. 

      4. Don’t minimize your accomplishments
      We’re used to instant gratification (looking at you, snooze button, TikTok, and Amazon Prime), so it’s no wonder that when we make a goal to get fit, we get discouraged if we don’t see immediate results. “The psychological aspect of fitness can be the biggest roadblock; we’re always our harshest critic,” Peterson expressed. “Don’t let yourself get in the way and give yourself credit for what you’ve already done.” Peterson reminded us to celebrate the little wins, even if we haven’t reached our end goals yet. “Focus on what you have done and what you’ll continue to do!” he said. 
      Track your progress using a journal or app and reward yourself for every micro goal you achieve. Biologically speaking, when we give ourselves positive reinforcements, our brains release dopamine, which motivates actions toward our desired goals. So consider buying a new workout ‘fit, taking a PTO day for all things self-care, or ordering your favorite takeout to pat yourself on the back. 

      5. If it’s not working, try something new
      Progressing towards your fitness goal (or any goal for that matter) isn’t always linear; sometimes you need to change course in order to attain it. “If you’re not feeling whatever fitness routine you’re doing and not seeing results, it might be time to switch it up,” Peterson suggested. “This is especially true if you’ve done the same workout over and over, lifting the same weights, going for the same run; both your mind and body already know what to expect.” That doesn’t mean you have to completely ditch your current training regimen. Rather, Peterson advised trying to add in small stimuli like increasing your weight, experimenting with the number of reps you do, or adding a hill run to your treadmill routine.
      But if your mind and body are craving something different all together, sign up for a type of workout class you haven’t tried, like rebounding or dance cardio, or a fitness platform that offers a variety of workouts (see: Alo Moves, The Sculpt Society, or Nike Training Club). You just might find a new form of exercise you look forward to doing and get stronger while you’re at it!

      6. Keep moving
      There’s a common misconception that you have to sweat it out for hours or intensely in order for it to count (I should know—I used to buy into it). But Peterson made it clear that’s far from the truth: “I’m a firm believer in small doses every single day,” he said. “Even if it’s just for 10 or 15 minutes, if you commit to yourself and get your body moving, you’ll feel the benefits of your endorphins releasing throughout the day.”
      A recent study found that daily short bursts of physical activity throughout the day led to a 50 percent decrease in death from cardiovascular problems, compared to those who didn’t exercise at all. Translation: Small amounts of movement can mean a longer life expectancy. Try exercise snacks of push-ups, squats, and lunges to break up your work day, cue up a 15-minute workout on one of the aforementioned fitness platforms, or fast walk around the block. Still using the no-time-to-work-out excuse? I didn’t think so. 

      I Tried the Taylor Swift Treadmill Workout for a Week More

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      People Swear the 3-2-8 Method Is the Secret to Getting Toned

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      It feels as though FitTok debuts a new workout trend every other week: the 12-3-30 treadmill workout, the plank dance challenge, and I’d be remiss if I didn’t mention the Hot Girl Walk. It can feel tricky to weed out the fads with no merit from the ones actually worth trying. The latest fitness trend to go viral? The 3-2-8 routine. While I’m not one to buy into any workout craze without doing the research, with 224.6 million views (and counting), my interest was piqued. It’s said to “leave you feeling snatched and strong,” according to its creator, and produce results in just three months. Read on to learn the breakdown of the TikTok-approved, highly sought-after 3-2-8 method and whether it lives up to the hype. 

      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. 
      For the weighted workout days, Rose conveyed that it’s a must to progressively overload the intensity (read: increase the weight you use or the number of reps you do) every 4-6 weeks for it to be effective. While a full-body strength training workout is what you’re aiming for, Rose explained that it can be split up into one full-body day, one upper-body day, and one lower-body day. As for the two days of Pilates or barre, the intention is to carry them out on active recovery days and days when you’re on your menstrual cycle. Translation: The workouts are meant to be low impact and low intensity. Finally, to tie the method all together, walk an average of 8,000 steps daily to get a low impact cardio boost. We break down the three sections (and how to achieve them) below:

      @natalieroseuk
      Replying to @𝕰𝖗𝖔𝖕𝖍𝖎𝖑𝖊 quick breakdown of the 3-2-8 method that me and my clients use! Commit to it for 3 months to really see the benefits. Follow for part 2 – linking with your menstrual cycle 🩸 #pcosfriendly #pilates #menstrualcycles
      ♬ Keeping Your Head Up (Jonas Blue Remix) [Radio Edit] – Birdy

      Three weighted workouts per week
      Don’t let the word “weighted” scare you. It doesn’t mean you have to become a gym rat and bust out some heavy duty squats. Just add a pair of weights you’re comfortable starting with and building from to compound exercises (AKA exercises that work multiple muscle groups at once): squat, deadlift, lunge, shoulder press, just to name a few. Whether you do them from the comfort of your own home or the gym, they’ll give you the most bang for your buck, especially when you’re crunched for time. And the benefits of strength training doesn’t stop there—you’ll boost your metabolism (read: you’ll burn additional calories hours and even days after your workout), become stronger, and enhance your self-confidence. Hot tip: If you’re new to lifting weights, start slow, and if you’re easily flying through all of the reps, the weight you’re using is probably too light. 

      Two days of Pilates per week
      ICYMI, Pilates has made a major comeback, and for good reason. It’s a low-impact workout that emphasizes core strength, flexibility, and mind-body connection (and counts celebs like Jennifer Aniston and Hailey Bieber as diehard enthusiasts). Rose cited other advantages to doing Pilates: it helps with reducing inflammation, improving your mobility, building your deep core and pelvic floor strength, and lymphatic drainage. The best part? You can easily adapt the discipline with just a mat in your living room and videos you can find on trusty YouTube. 

      Walk up to 8,000 steps per day 
      Some experts tout walking as the best exercise you can do and encourage it to be prioritized over going to the gym or a HIIT sesh. Re-enter: The Hot Girl Walk. What better excuse to get your steps in while soaking up some vitamin D, tuning into your favorite podcast, and showing your mental health some love? In addition to burning calories, you’re looking at health perks such as the potential to improve mood, promote immune function, and enhance creativity. 
      We all have those days when we’re up to our necks in work, and before you know it, you haven’t fit in movement all day. That’s where an under desk treadmill comes in handy. Albeit pricey, it can be a major tool to help you reach your daily steps if you feel like you never have time (or the weather doesn’t permit) for outdoor walks. Walk it out while you answer emails, take a work call, or catch up on your latest Netflix obsession. 
       
      The final verdict
      There’s no denying the 3-2-8 method is a well-rounded mix of various forms of exercise that’s easy to follow. It gives you just enough guidance to plan out and format your weekly workouts, but at the same time allows for flexibility in how you execute them (i.e. what days you do strength training vs. Pilates, what kinds of strength training and Pilates moves you implement, how you get your 8,000 steps in). What sets the 3-2-8 method apart from other FitTok trends is that it promotes prioritizing movement every day alongside recovery, and it can help build confidence if it’s your goal to start weight lifting or work your way up to taking a group Pilates class. 
      Because any one given workout plan isn’t one-size-fits-all, you may want to tweak the 3-2-8 method as you see fit for your body and lifestyle. For example, if your body is telling you it needs a full rest day, whether it falls on a weighted workout or Pilates day, listen to it and pick up where you left off when you feel ready. Bottom line: Adapt the routine to make it work for you.

      A Breakdown of Miley Cyrus’ Full “Flowers” Workout Routine More

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      I’m Always Tired: Here Are 5 Things I’m Adding to My Routine to Combat Exhaustion

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      Everyone knows someone who can fall asleep anywhere and at any time, and if you don’t, now you do. It’s me. I am that someone. I have a habit of falling asleep in the car, on a plane, at someone else’s house, at a movie theatre, at a bar (OK, that only happened once), but you get the point. I am always down for a little nap, but it’s not because I’m lazy, I’m just always battling exhaustion. It’s a great problem to have when I am on a long flight and want to fall asleep, but overall, exhaustion isn’t so great because I’m an adult who has a career and responsibilities that need tending to.
      After yawning one too many times on a Zoom call, I decided it was time to make some changes in my routine because I needed more energy and I needed it stat. Always one to lean on products and routines that prioritize wellness over quick fixes, I have found five things that have helped me combat exhaustion, and I am sharing them with you all here:

      1. Energy Capsules
      I am a coffee girly through and through, but I know myself better than to think I can have more than two cups of coffee. Especially if I reach for a cup in the afternoon, I start to bounce off the walls, immediately get a headache, and then crash from the jitters. For this reason, I have not allowed myself to have coffee past 10 a.m. in a long time. But when I do need some extra caffeine, I always reach for Equilibria’s Energy Capsules because they have the same amount of natural caffeine as a standard cup of coffee but the caffeine is paired with L-Theanine which is an amino acid that helps reduce mental fatigue and supports calm alertness. Taking up to two of these capsules when I need to get in the zone and have focused energy has been a game-changing addition to my routine. Try them out for yourself and use code THEEVERYGIRL for 20% off your first order at Equilibria!

      EQUILIBRIA
      Energy Capsules
      Equilibria’s Energy capsules deliver calm, focused energy so your mind and body can operate at peak performance. Since they get to work in 30-60 minutes, your energy is back in action in no time.
      Use code THEEVERYGIRL for 20% off + get a FREE Nourishing Body Oil for a limited time only!

      2. Low-Intensity Exercises
      Back in the day (AKA before I turned 25), I would wake up and head straight to a high-intensity, bootcamp-style workout class 5-6 days a week. Looking back, I don’t know how or why I did that, but my routine looks a lot different now. While I still love a sweaty HIIT class every now and then, adding yoga and pilates into my routine has drastically helped me feel less run down and tired on a day-to-day basis. I have also been incorporating long walks on the weekends and even during my lunch break sometimes for a little refresh and boost of energy.

      3. Greens Powders
      Greens powders are absolutely everywhere right now including, but not limited to, all influencers’ morning routine videos, ads on Instagram and TikTok, commercials on podcasts, and even the end caps of my local grocery store. I can’t escape them even if I tried, and trust me, I did. But after a long time of trying to avoid buying into the hype, I gave in and to my wallet’s despair, I truly am better for it. Instead of starting my morning diving headfirst into a pot of coffee, I start with a huge glass of water and my greens. The vitamins, minerals, and adaptogens that are included in some of my favorite powders help deliver steady energy that lasts throughout the day.

      Greens Supplement
      These tablet support your energy with instant nutrients. All you have to do is drop one tablet in a glass of water, let it dissolve, and drink up.

      4. Breathwork
      I know that breathwork sounds woo-woo, but studies have shown that by incorporating high-frequency breathing, people can increase their ability to sustain attention. And when I am dosing off midday, it’s just what I need to get back into action. After a few minutes of guided breathwork (I love the Breathwrk app!), I feel better equipped to stay on task and power through my to-do list. And the best part is that it only takes a few minutes, so whenever I am feeling the effects of exhaustion and need a pick me up, I like to rely on this super quick but effective practice.

      5. Balanced Snacks
      I really do wish that popcorn and chocolate were enough to power me through the day, but your body runs off what you feed it, and I need a little more support than my favorite movie theatre snacks to beat exhaustion. In between my regular meal times, I reach for snacks that have whole grains (like oats, brown rice, and quinoa), healthy fats (like nuts, seeds, and avocado), protein (like eggs, chicken, and protein powder), and fiber (like beans, berries, and chia seeds). While I might not always check all the boxes, I notice that when I reach for more balanced snacks, I don’t feel as tired throughout the day. Some of my favorite snacks are protein bars, crackers or veggies with hummus, smoothies, and apples with peanut butter.

      Protein Bar
      RX Bars are the snack I reach for the most—both at home and on the go when I need a pick me up. They have simple ingredients, come in tons of flavors, and are high in protein.

      Tired of Feeling Tired? Here Are 10 Ways To Get Better Sleep by Tomorrow

      This post contains a sponsored inclusion of Equilibria, but all of the opinions within are those of The Everygirl editorial board. More