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      I Have a Small Friend Group, and TBH, It’s Lovely

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      When I was nine years old, I watched Aquamarine on repeat in my room because TBH, I didn’t have any friends. The characters that Emma Roberts, Sara Paxton, JoJo, and Arielle Kebbel played were the girlfriends I always wanted and needed. But after moving with my family to a new state, I was, for lack of a better term, a loner. The new girl in town. And somehow, I haven’t ever escaped that title.
      Between the ages of nine and 24, I moved seven times across three different states. Starting fresh is something I kick ass fat, but what I struggle with is making new friends and maintaining long-distance friendships. I envy the girls I know who have had the same best friend since kindergarten (my sister) and the girls I know who had like a million bridesmaids (none of them ever being me). The friends I have had throughout my life have been 1) people from school, 2) friends of my family members, 3) friends of my partner, and 4) coworkers. So, they all have fallen under the category of obligated or temporary.
      At this point in my life, I’ve accepted the fact that long-standing, close friendships, might always be unfamiliar to me. And after many years of thinking something was wrong with me or that I should be embarrassed by that, I became OK with having a few here and there. That doesn’t mean I’m not still envious of those who do have those types of friendships, it just means I have learned to value the friends that I do have, no matter how they came into my life, how long we stay consistent friends, or how “close” I consider them to be.
      Most of the time, it’s not as sad as it sounds. I don’t consider myself “the girl with no friends” anymore, but I’ll be honest when I say I’m still “the girl with no plans.” My friends and I are like ships in the night. We try to make plans more often than we do but our schedules differ, our lives get in the way, and we end up sending “we need to get together soon!” or “let me know what you end up doing Saturday!” texts that we forget to follow up on. It does make the time we spend together IRL incredibly special, but those times are few and far between.
      If you can relate and need a reminder of the good that can come from having a small friend group, I’ve done some serious reflecting and am outlining the silver linings below:

      The Perks of Small Friend Groups
      I’ll be the first to admit that having a small friend group can be really lonely at times, but it’s not all bad all the time. There are some pretty good perks on the flip side of it like being able to form stronger bonds, only having to remember a handful of birthdays, and more noteworthy advantages:

      There’s less drama
      There’s no room for he-said-she-said when there are only a few of you. The drama that comes with a big friend group is practically non-existent in a small friend group, and when you’re in your late twenties like me, that’s a true blessing. That’s not to say that everything is perfect all the time, but there is less friction than there probably would be if our friendship dynamics were shared with more people.

      You can have stronger connections
      You know when you’re at a party and you’re trying to circulate and talk to everyone? You might know a lot of people and consider them friends, but the conversations hardly ever go beyond the “how’s it going” stage. Now think about when you’re spending time with a few friends and how different those conversations are. We’re way more likely to open up, have deeper conversations, and really listen to each other. I know we’ve all heard this a million times, but friendships really are about quality over quantity.
      And I know this is small potatoes, but when you only have a handful of friends, it’s pretty easy to remember all of their important dates: birthdays, anniversaries, etc., and I always think that sets a good friend apart from a great one.

      You always have time for self-care
      My favorite perk of them all? The amount of time that I get to spend with myself. Sure, there are some nights I wish a friend was available to grab dinner instead of having no plans, but more often than not, I’m pretty excited to cuddle up on the couch, do a facemask, and shop online while I watch a rom-com. Spending more time with myself means I can spend more time working on myself. I’m trying new fitness classes, reading more books, becoming more self-aware, prioritizing my goals, and a million other things that have made me a better person. Because of this, I’m becoming a better friend to the ones I do have.

      Missing Your Girls? Here Are 7 Girlfriend Date Ideas to Plan ASAP More

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      Are These “Bloat” Pills Worth the Hype? What I Learned on Arrae

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      Editor’s Note: This article briefly discusses eating disorders and eating disorder recovery. Please take care of yourself if those topics could be triggering.
      What is five letters and on just about everyone’s lips? B-L-O-A-T, y’all. Everywhere I turn—socials, podcasts, and even text chats with friends—there’s talk of the persistent discomfort. We swap stories of leaving restaurants with our pants unbuttoned (I’m Team Elastic Waistband for life). We compare the foods that seem to set us off (cauliflower and I share a love-hate relationship). And perhaps much to older generations’ chagrin, discussing poop is no longer taboo (in fact, you can find the shortcode ‘BM’ thrown around as casually as a ‘lol’).
      Just as everyone’s talking about bloat, the convo is quickly followed by, “Have you tried Arrae?” When I first heard of the brand, I was quick to rope it in with other of-the-moment, social media-born brands. A quick spin around its website reveals a gradient of muted hues, buzzwords like “holistically,” “wellbeing,” and “filler-free.” My initial response? A mix of *rolls eyes* and intrigue. That’s probably why I pride myself on my approach to trending product deep dives: as a skeptic at heart, I love sorting through the BS to find the truth. And that’s exactly what I’m doing with Arrae today. Are their “Bloat” capsules really worth the hype? Let’s investigate.

      What are Arrae’s Bloat Capsules?
      Widely lauded by creators and trainers alike, it’s clear that Arrae is taking the wellness world by storm. Their bottles have even popped up at Erewhon (confirmation that a brand has truly made it, of course). “Bloat,” their hero product, is garnering fans including Melissa Wood, Molly Sims, and Hailey Bieber. This clinically-tested product is said to work in under an hour to decrease bloating, gas, or digestive discomfort, as well as optimize digestion. It achieves this through all-natural ingredients such as bromelain (for speeding up food breakdown), lemon balm (for gas prevention), and slippery elm (for digestive organ protection). It is said to reduce IBS symptoms (such as abdominal pain, acid reflux, and constipation) by 77%, and reduce bloating by 86%. The product has extremely impressive claims, so I wanted to see if there was any truth to it.

      Why I wanted to try them
      Because everyone’s experience with supplements varies, I’ll share a little insight as to where I’m kicking off my Arrae journey before diving into my experience. And because there’s no way around it, I’m going to get TMI with you. Based on conversations with my dietitian, it’s clear that my digestive issues are the result of a decades-long struggle with an eating disorder. However, I’m well into recovery and actively working to develop a kinder, healthier relationship with food. It did make me question, though, could the use of a bloat-reducing pill trigger symptoms of the disorder?
      After discussing this with my dietitian, it was clear that with my body image in a solid place, working with bloat-reducing pills was simply my desire to feel more comfortable and build up my confidence in eating foods my stomach didn’t agree with in the past (again, cauliflower). What’s more, there are a couple of key things to note about “Bloat” that made me feel confident in proceeding with the test:

      It’s designed to be used on an as-needed basis and is not habit-forming—the “Bloat” pills are not laxatives.
      “Bloat” is formulated with clean, natural ingredients that I could recognize, including ginger root, lemon balm, dandelion root, and peppermint.
      While it’s said to provide immediate relief within an hour, this was the kicker for me: it also supports your microbiome over time. And I knew my gut could use all the help it could get.

      My experience using Arrae’s “Bloat” capsules
      When I’ve conducted similar product reviews, I’ve tested them over a seven-day period. However, because Arrae is designed to be used as needed, I’m reflecting on the benefits I’ve noticed and felt when using it as directed. And readers, I’ll tease my conclusion here with a zealous wow! Remember my initial eye roll? Well, I’ve been humbled by the magic that is Arrae “Bloat” capsules. Here are the main benefits I noticed over my trial period:

      I woke up feeling comfortable and energized after indulgent meals
      The first time I decided to use “Bloat,” it coincided with a particularly decadent meal made by my partner. He cooked two steaks perfectly medium-rare and topped each with a pan sauce that pulled out all the stops (butter, cream, and olive oil). We roasted rainbow carrots with a miso-maple syrup glaze. And to finish things off, a very full glass of red wine. As someone who prioritizes eating plant-based, I only eat meat a few times throughout the month. What’s more, I consider alcohol an occasional weekend beverage. Clearly, this meal was a bit out of the norm. As instructed by the bottle, I took two “Bloat” capsules right after eating.
      When they say that the relief is immediate—believe it. Within an hour, I had gone from feeling sluggish and beyond full to noticing an unfamiliar comfort settle in. What’s more, eating a rich meal so close to bed usually disrupts my sleep. But the next morning, I woke up feeling refreshed and without the I-swallowed-a-bowling-ball-last-night sensation. I may have turned away from these foods in the past, and turned down the opportunity to have a romantic dinner with my partner, but the experience—sans digestive drama—gave me a newfound sense of confidence around these once-triggering foods.

      I’m wearing my tight pants again
      That’s right, thanks to these “Bloat” capsules, I’m taking a sweats and leggings hiatus and actually wearing jeans again. While it may sound superficial or small, for someone who used to be afraid of that too-tight sensation after a meal, to comfortably and confidently wear jeans during the day is no small feat. A week ago, I went out for happy hour with a few friends. I was wearing a new favorite leather skirt that admittedly took a lot of hyping myself up to throw on. We ordered drinks and appetizers, and after a couple of hours, I realized I made it through the entire night without once wishing I could rip off my clothes. (Dramatic, but true.) 
      My secret weapon? In addition to the Bloat capsules, this was the occasion when I knew Arrae’s “Gut Boost” would come in clutch. As instructed, I mixed two dropperfuls into my water before our food and drinks came. In truth, it tasted a bit like an Aperol Spritz—a welcome surprise. The supplement is said to prime your digestive system, making it easier for your body to absorb nutrients and break down food faster. And while I don’t know all the scientific ins and outs behind it, I certainly felt them. Between the Gut Boost and Bloat capsules, I walked away from that happy hour standing up straight, feeling comfortable, and without the usual digestive drama I’d likely be feeling. 

      I’m—*ahem*—far more regular than before
      Now that I’ve had the experience of using both the “Bloat” capsules and “Gut Boost,” I’ve fallen into a comfortable rhythm that suits my digestion best. “Bloat” is still my go-to when I need it (read: after indulgent meals or foods like cauliflower I know will make me bloat), but I now take “Gut Boost” before every meal and have noticed a significant improvement in my digestion, reduced bloat, and yes—progress with my bowel movements. 
      If you’re a girlie who also understands the struggle of constipation, then you get me: there’s nothing more relieving than experiencing regularity. Nowadays, using the products in tandem, my digestion is the best it’s ever been. And honestly, there’s nothing better than feeling like my body is supported in doing exactly what it needs to help me feel my best.

      The takeaway
      Yes, my opinion of Arrae took a total 180 after trying its supplements. I’ll confirm (and scream it from the rooftops): I’m obsessed. Chronic bloat has set me back for much of my life, and in recovery from my eating disorder, it’s made it difficult to move forward. But with Arrae to lean on, I’m now comfortable with many of the foods and contexts that I once avoided.
      Of course, it needs to be noted: these products are expensive. I purchased the “Deep Digestion Duo” for $85, “Gut Boost” will run you $42, and the “Bloat” capsules are $48. (Note: Each is slightly less expensive if purchased as a subscription.) My dietitian suggested a cheaper alternative to sipping on digestion; supportive teas such as ginger or peppermint. For more accessible tips on beating bloat, consult this dietitian’s list.
      If you’ve been on the fence about whether or not to try Arrae, I’ll say this: for the comfort and relief I’ve experienced, I’ve found the products to be worth the price. However, if this is a barrier, by no means is it something you need to experience optimal health. After all, when it comes to wellness, simplicity reigns supreme. I encourage you to make empowered choices that come from a place of trusting what supports you best. For me, that’s Arrae.

      Our Wellness Editor’s Go-To Supplements for Every Health Goal or Symptom More

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      The 15 Best Fitness Apps, Based on Your Goals and Workout Routine

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      You know the all-too-common “I don’t have enough time to work out,” “Exercise is boring,” or “The gym is too expensive” excuses? Well, those no longer apply, thanks to the bevy of fitness apps that make just about any type of workout a download and click away, no matter where you are. Yes, there’s an app for at-home workouts and gym rats, for weight training, Pilates, dance cardio, for quickie 10-minute to hour-long sessions, you name it. While some will set you back a few bucks, others won’t cost you a thing. Hot tip: most offer a free trial.
      The endless fitness platforms at your fingertips can be overwhelming, so we’ve done the work for you and narrowed down the top picks to sweat it out with. Consider your phone (alongside your fave water bottle) your must-have fitness accessory. Without further ado, let’s get to hitting our fitness goals with the best fitness apps of 2023.   

      If you’re a gym rat…
      Alive by Whitney Simmons

      Whether you’re a newbie or a pro at lifting weights, this app will get you pumped (literally and figuratively). Choose from different strength training programs that vary in length (i.e. 6, 8, 10 weeks) and skill level (beginner, intermediate, advanced) or over 100+ daily workouts that target every major muscle group. 
      Cost: $14.99/month or $119.99/year; 7-day free trial

      FitOn

      Want to work out with celebs and celebrity trainers alike without paying the hefty price tag? Look no further than FitOn. Take your pick from live-streamed classes or its catalog of on-demand options (think: strength, HIIT, Pilates) with the likes of Jeanette Jenkins (she’s trained Pink, Alicia Keys, and Mindy Kaling) and Gabrielle Union.
      Cost: free

      FitBod 

      Bid farewell to stale, same ol’, same ol’ gym routines and the intimidation factor that often comes with hitting the gym. FitBod customizes workout plans based on your recent workouts, current strength-training level, and gym equipment you have on hand. Oh, and it includes recovery time every week to ensure your muscles get the TLC they need. 
      Cost: $12.99/month or $79.99/year; three free-trial workouts

      If you have minimal equipment…
      Sweat 

      Sometimes all you need is a workout buddy to keep you on track with your workouts. This app, created by Insta-famous Australian trainer Kayla Itsines, serves up a built-in community of women to cheer you on every step of the way, not to mention a 16-week, zero-equipment plan called “BBG Zero Equipment” that includes 70 bodyweight exercises—that’s right, sans dumbbells, resistance bands, and bench.  
      Cost: $19.99/month, $54.99/quarter, or $$119.94/year; 7-day free trial

      Body by Blogilates

      Chances are you’ve heard of influencer and certified fitness instructor Cassey Ho (Blogilates ring a bell?). Well, say hello to her Pilates-based, no-equipment classes led by Cassey herself, categorized by target area so you can easily find the type of workout you’re looking for. What’s more, you’ll have her interactive workout challenges and calendar at your disposal to stay motivated. No losing steam here.
      Cost: $3.99/month or $39.99/year

      Nike Training Club 

      “Just Do It” takes on a whole new meaning with Nike’s very own fitness platform. Along with more than 185 workouts to choose from—from strength-based routines to mobility and yoga sessions—the app features at-home workouts that require minimal to no equipment. But don’t let that fool you—the strength-building circuits, HIIT, and total-body burns pack a punch. The live mindfulness sessions and guides on mindset, nutrition, recovery, and sleep are just added perks. 
      Cost: free

      If you prefer quickies…
      MWH (Melissa Wood Health)

      An all-in-one health, wellness, and lifestyle platform, MWH makes fitness accessible, flexible, and inclusive for all. “No matter what time you have available to you (yes, even 5 or 10 minutes has an impact), there’s always something you can do to take care of YOU,” expressed Melissa Wood-Tepperberg, Founder of MWH. With a weekly schedule of efficient and effective Pilates and yoga-style flows designed to sculpt long, lean lines (and grouped by beginner, intermediate, and challenging levels) you can’t go wrong. 
      Cost: $9.99/month or $99.99/year; 7-day free trial

      Seven

      With this aptly-named app, all you need is seven minutes (and no equipment) to effectively break a sweat. Based on scientific studies to provide the most bang for your buck in your workouts, this app gives you access to a plethora of exercises, plus over 200 seven-minute, full-body workouts if you subscribe to its 7 Club Membership.  
      Cost: free; $9.99/month or $79.99/year for 7 Club Membership

      Aaptiv

      This audio-only app makes you hyper-focused on the workout you happen to be crushing on any given day (it’s like having your #1 cheerleader in your ear). With 2,500 trainer-led, music-based workouts ranging from running and elliptical to stretching and yoga, you’ll never get bored. 
      Cost: $14.99/month or $99.99/year; 7-day free trial
       
      If you’re looking for more variety… 
      obé Fitness

      If the pandemic taught us anything, it’s that we can sweat it out with the best of them from the comfort of our own homes (and save some dough), and obé continues to prove that. Consider your fitness routine covered because obé Fitness offers 10,000+ on-demand workouts, with 20+ class types that feature both no equipment and full gear exercises. Workouts for the next week, next month, and next year? Check.
      Cost: $24.99/month or $169.99/year; 7-day free trial 

      Peloton 

      No longer just a stationary bike trainer, the Peloton app boasts thousands of live and on-demand classes with or without equipment that you can do at home, at the gym, or on the go. We’re talking a selection of indoor cycling, running, walking, bootcamp, strength, and outdoor (audio-only) classes. Got a competitive side (even if it’s just with yourself)? Use the metrics and performance tracking feature so that pesky motivation doesn’t wane, and participate in challenges to focus on specific goals and earn achievements.
      Cost: $12.99/month; 30-day free trial

      BODi 

      BODi is ditching the perfection mindset (read: failure is inevitable, but we keep going anyway) to dish out 100+ workout programs—from cardio to strength and dance to yoga—for all levels. Sure, it may be on the pricier side, but the app’s extensive range of workouts with varying levels of intensity arguably makes it worthwhile. 
      Cost: $119 for 6-month membership or $179 for 12-month membership; 14-day free trial 
       
      If you’re all about low-impact workouts…
      Alo Moves  

      What’s a girl to do when she wants to level up her fitness, mindfulness, and overall wellness? Cue up Alo Moves, of course. With bragging rights that include a repertoire of over 2,500 classes (that are all available for offline download, BTW)—from yoga to full-body HIIT to sound baths—taught by over 60+ instructors, a strong community of users with whom you can connect based on similar goals and workout styles, and a mix of IRL backdrops in its workout videos (see: Alo in the Wild), what’s not to love? Sunrise meditation in Hawaii, anyone?
      Cost: $20/month or $199/year; 14-day free trial

      The Sculpt Society

      When in doubt, dance it out—with celebrity trainer Megan Roup, that is (she counts Shay Mitchell, Miranda Kerr, and Karlie Kloss as her devotees). Offering five different programs (like Beginner-Intermediate and Slow + Controlled), over 400 on-demand workouts, and multiple live classes each week, you’ll find everything from dance cardio, lightweight, low-impact sculpting, yoga, stretch, and meditation classes. The best part? You’ll get a great workout in less than an hour. Pssst: Listen to founder Megan Roup on The Everygirl Podcast.
      Cost: $19.99/month or $179.99/year; 7-day free trial  

      The Class

      The Class’ MO is “The workout where fitness meets mindfulness,” and with live-streamed and on-demand offerings and programs that combine strength-training, cardio, and mindfulness to help you feel better, clear your mind, and release emotions, it more than delivers on its promise. Mat-based and music-driven, you can expect guided instruction and a carefully curated playlist to exercises such as squats, jumping jacks, and burpees in each Class. The result? A cathartic workout experience that guides you to restore balance and build a resilient body. In LA or NYC? Try it IRL at their studios.  
      Cost: $40/month, $36.67/quarter, or $33.33/year; 14-day free trial 

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

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      Follow This Weekly Routine If You Want to Feel More Toned

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      With so many types of workouts to choose from, deciding what to do and how to structure your weekly sweat sessions can be overwhelming and confusing AF. So what’s the sweet spot when it comes to divvying up strength training, cardio, recovery, etc. Sunday through Saturday? It goes without saying that varies from person to person, but as a general rule of thumb, there are a few basic components that strike the right balance for a well-rounded weekly workout routine. We asked fitness trainer Gabrielle Bolin to do the heavy lifting (pun intended) for us and create a week’s worth of sweat that will help you feel toned (ICYMI, we’re flipping the script on any outdated connotations of “getting toned” and reclaiming it to mean feeling strong and confident in your body, not a certain ab count or pants size). The result? Major #fitspo.
      Whether you need a fresh perspective or you’re feeling lost on how to build and maintain a fitness schedule, consider this your Everygirl-approved week’s worth of workouts. BTW, it’s not meant to be a strict plan that you have to follow to a T. Use this plan as inspo, and make it work for you. The best type of workout is the one that you enjoy, and honoring your body and moving it in a way that feels best for you is the primary goal. With all that in mind, it’s time to get your sweat on. 

      Meet the expert
      Gabrielle Bolin
      Fitness Trainer
      Gabrielle Bolin is an ACE-certified personal trainer, RRCA-certified running coach, and a strength & conditioning coach at The Fort in NYC. With years of experience as both an athlete and a coach, Gabrielle’s mission is to empower women to find strength and confidence through movement.

      The weekly routine

      Why this routine is so effective
      Not a cardio queen? Same. Lucky for us, a couple days of cardio (AKA aerobic exercise) is all that Bolin prescribed for the week. Getting your heart pumping through cardiovascular exercise may help reduce chronic pain, aid in sleep, regulate weight, strengthen immune system, and boost mood–besides you know, just the cardiovascular benefits. Sandwich it with three days of strength training and you can expect a leg up if your goal is fat loss, and more importantly, strength workouts may also help to improve your body image. Alternating between lifting weights and cardio throughout the week ensures you’re optimizing your workouts (read: getting the most bang for your buck) by working different parts of your body. The best part? You’ll get stronger. But Sunday Funday (otherwise known as rest day) is just as important as the days you’re breaking a sweat because your muscles get the rest and repair they need. The other added perks of recovery? Preventing injuries and workout burnout, improving sleep, and having more time to tend to other essential parts of your life (think: hobbies, relationships, and other forms of self-care).   

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

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      Bella Hadid Swears by This Smoothie, so I Tried It for Myself

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      As a lover of all things health and wellness, I’m no stranger to the many smoothie concoctions the internet swears will change your life. What I am a stranger to, however, is California-based organic grocery store Erewhon and their celebrity-inspired beverages. Some of their most recent smoothie collabs include the Tinx Smoothie, Marianna Hewitt’s Coconut Cloud Smoothie, Kourtney Kardashian’s Poosh Potion Detox Smoothie, and Hailey Bieber’s Strawberry Glaze Skin Smoothie. The newest viral drink to be featured on Erewhon’s menu? Bella Hadid’s Kinsicle Smoothie. 
      After hearing all the buzz about the Kinsicle smoothie (named after Bella’s functional beverage company Kin Euphorics), I wanted to give it a try. But since I’m not lucky enough to a) live near Erewhon or b) have the budget for a $20 smoothie, I decided to make my own at home. Read on for the list of ingredients you need to make the Bella Hadid Erewhon smoothie, the benefits of the drink, and my thoughts on it. 

      The recipe 
      According to Kin Euphorics, here’s what you’ll need for a DIY version of the Kinsicle smoothie: 

      2 oz. High Rhode
      1 oz. Califa almond milk
      1 oz. aloe vera juice
      6 oz. OJ Evolution
      ½ oz. of fresh pressed turmeric
      1 oz. coconut cream
      1 tsp. of vanilla
      1-2 tbsp. of Coconut Cult yogurt
      1 banana
      6 oz. mango
      ½ tsp. of lion’s mane mushroom
      1 medjool date

      First, coat the inside of your cup with the coconut cream (for aesthetic purposes, of course), then blend all the ingredients together until smooth. Transfer your mix to your already prepped glass and top it off with an extra large (preferably reusable #savetheturtles) smoothie straw.

       
      The benefits
      Just like Kourtney Kardashian’s smoothie that’s said to aid in digestion and Hailey Bieber’s drink that’s said to give you glowing skin, people are reaching for the Kinsicle smoothie for its health benefits and–let’s be honest–with the hope that it’s the secret to Bella’s supermodel glow. The truth? This recipe is packed with Vitamin C and antioxidants from the orange juice, mangos, banana, and aloe vera juice, making it a great immunity boosting beverage. The addition of lion’s mane helps improve mood and cognitive functioning, and the dash of turmeric can help fight inflammation. In short, this smoothie is packed with all sorts of good ingredients to keep you feeling your best. 

      The verdict 
      After a pricey Whole Foods trip (about $45, not counting the impulse items I also grabbed while I was there), I was ready to get started. Overall, it was a quick and easy recipe to throw together despite it calling for more ingredients than I typically include in my smoothies and requiring me to artfully paint coconut cream on the inside of my glass. It turned out looking and tasting pretty good, if I do say so myself. But would I pay $20 for it at Erewhon? Probably not. Here’s why:
      I didn’t love the texture of it. I typically use Greek yogurt in my smoothies for added protein but also to give them a thicker, milkshake-like consistency. Instead, the Kinsicle smoothie calls for coconut yogurt, so it ended up having a lighter, frothier texture, making it feel less filling. Which brings me to the second reason why I wouldn’t reach for it at the grocery store: I prefer to drink smoothies as a snack or a meal, but I still felt hungry after I finished this one. Sure, you could probably add more filling ingredients like protein powder or nut butter, but that also adds to the cost. 
      While I wouldn’t personally pay $20 for a single serving of the Kinsicle smoothie, I am excited to have the ingredients to make it again at home. I’m not usually a big fan of the Creamsicle flavor, but I liked it in this recipe, maybe because it’s made from more natural ingredients. I was also pleasantly surprised that I felt more mentally focused than usual after drinking it and didn’t find myself reaching for my usual 3 p.m. coffee. But maybe that’s just wishful thinking or the Kin Euphorics talking?

      How To Recreate the Viral Hailey Bieber Smoothie on a Budget More

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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

      by

      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

      by

      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