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      I Started Loving My Period Instead of Dreading It—Here’s How

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      Growing up, my period was never allowed to be the topic of any conversation. Around my brothers, my mother and I would shoot code words at each other, referring to pads as “things” and periods as “your stuff.” The shame even seeped into friendships: I remember waiting for one of my close friends to spill about puberty before I did (even though we all wanted to scream about our awkward, changing bodies) and boys joining in on the gossip of who got their period, who was developing, etc. Don’t even get me started on the “If you don’t use [insert any period product here], you’re not clean” conversations that bounced around my middle school and high school hallways. All this reminiscing is to say that talking (proudly) about my period hasn’t felt safe.
      The rise of more period products, period education, and period un-shaming in the last few years alone speaks volumes to the world’s changing view on women’s health. Although my friends and I can be much more explicit in the way we talk about our bodies now and my mother can finally say the word “period” in our house without checking around a corner first, there’s still lurking shame and trauma that exists for myself and women who dealt with these feelings. No amount of outside validation can heal that for anyone. I had to dig deep into the trauma, shame, and overall disgust I was taught to feel about my period. It took some time, but there are a few steps that have helped me dismantle my feelings of inadequacy and trade them for love and acceptance instead. Here are five things I did to change my perspective on my period and actually—dare I say—love my menstrual cycle.

      1. Binge *good* TV
      If you’re anything like me, you enjoy the slow-burn of reality shows. But finding meaningful TV shows or movies that actually help you tackle the reality of what you’re feeling can be a great substitute sometimes. This may be oddly specific, but I am absolutely obsessed with Big Mouth. Although it can be extremely explicit, this show is so authentic when it comes to puberty and women’s health. Although I wish I had a less awkward and more celebratory experience with my period like the characters in the show, finding media representation of others going through the same thing is a reminder that my body is normal and functioning the way it should. 

      2. Just talk about it
      Of course, this one might seem to be the easiest solution, but it was actually the most difficult for me. Talking to others about your period can be daunting. You might be thinking your body is weird or wrong, but unless there’s the need for medical attention, your body is operating the way it should. Everyone deserves a community, but taking the first step to make period talk not so taboo requires you to put yourself out there. Whether it’s swapping period symptoms, talking about cycle-tracking methods, or asking for advice on period products, work on getting comfortable talking about your period with others (whether they also menstruate or not!). 

      3. Recognize the significance of your moon cycle
      With the increased popularity of mercury retrograde and the eclipse cycles, it’s time we talk about how our menstrual cycles relate to moon cycles. I recently came across the Moonly app, a resource for understanding the eastern moon calendar, alongside rituals, meditations, and affirmations to connect with yourself during each moon cycle. Moon cycles are different phases the moon takes on as it adjusts from a new moon to a full moon, and there’s a lot of connection between menstrual cycles and moon cycles. In fact, many practices from ancient Greece to indigenous cultures to Ayurvedic traditions have used moon cycles to track female ovulation and fertility. 
      Finding out that my body was so connected to the universe changed my relationship with my period. I began a lot of the affirmations and practices recommended by the Moonly app, and I even dove into learning more about mythology (I especially connected with Selene, the Greek and Roman goddess of the moon, and worked on treating myself with the same love and affection she had). Bottom line: Our cycles are amazing, and we are our most in-tune and connected when we’re on our periods. If you don’t connect with the concept of moon cycles, find what will. Whatever type of goddess you prefer, be her. All women (menstruating or not) are truly magical, so don’t forget it.

      4. Notice (and stop) your unconscious behaviors
      Have you ever hidden a pad or tampon on the way to the bathroom? Maybe you’ve released a sigh of frustration when you get your period at an inconvenient time? Even negating painful cramps or taking prescriptions to stop your period altogether can be unconscious ways of shaming yourself and your body. I used to partake in these harmful behaviors all the time, but it only made me feel worse about myself. If you’ve never heard this before, please know that periods are normal. Too often, we hide ourselves and what we need from the world because we’re scared of being embarrassed. But what’s embarrassing about a period? Half the world has a menstrual cycle and bleeds on a regular basis. 
      Next time you notice any of these behaviors, take a moment and ask why you’re doing it. Do you feel uncomfortable talking about your period with a certain group of friends? Give them the chance to be completely there for you if you feel like you’ve been holding back. But if they make you feel wrong or gross, move on. If your partner gaslights your bodily pain, move on. There are millions of people, whether they bleed or not, who are mature enough to not only talk freely about periods but are willing to support you too.

      5. Celebrate every single period
      My mentor once told me that periods are good luck. I laughed, thinking she was insane, but it made me slowly start to look at my period differently. I noticed my period would show up right before job interviews, anxiety-filled social gatherings, and even before my college graduation. I began to recognize that maybe it really was good luck. The tradition of looking at your period as a good omen rather than a major inconvenience is a great way to remember how perfectly curated your body is to you.
      Just like how your body grows hair or needs exercise, your period is an essential part of who you are, so why not celebrate that? Some go-tos that I’ve done are taking myself on a solo date for whatever food I’m craving, buying myself a new candle (for a relaxing bath time), and simply allowing myself to rest. Just because the world expects you to be productive throughout even the most gruesome days of your cycle (toxic productivity culture!) doesn’t mean you have to. Let yourself feel sexy, happy, and free, and welcome in all the possibilities of a great week because of your period, not from the lack of it. 

      A Self-Care Guide for Your Period Week More

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

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      When it comes to health and fitness, adding new habits to your busy life can be a real challenge. Whether you are trying to balance your summer wedding invitations and vacations or simply want to enjoy the sunshine with friends, summer can be one of the busiest times of the year. For those of us with packed calendars who also want to be our healthiest, it’s much more realistic to commit to leaving certain behaviors behind rather than adopting new ones. The good news is that sometimes, getting in the best shape of your life is less about what you should do and more about what you shouldn’t do.
      First, let’s define what being “in shape” means. Regardless of what it used to mean, we’d like to rebrand it to be your healthiest self, which looks and feels different to everyone. Being in the best shape of your life is not a number on a scale or even a six-pack of abs. After all, a certain pants size could never be powerful enough to give you that lit-from-within glow and limitless energy. With that being said, say goodbye to these 10 habits, and you can become your healthiest self (without adding a single task to your to-do list!). 
       
      1. Staying up late
      I get it: Sometimes, you can’t help but binge the newest Netflix show, but sacrificing sleep to watch “just one more episode” will affect your body long after the credits have rolled. Lack of sleep can cause unnecessary cravings, negatively affect your metabolism, increase stress, and make you feel less motivated to get your body moving the next day. To prioritize sleep, try establishing a bedtime routine, such as having a cup of tea or reading a book, and aim for the same lights-out time each night. 

      2. Drinking (too much) alcohol
      It may be hard to pass up the third pour of your favorite cocktail (especially when summer party season is upon us), but drinking too much alcohol can negatively affect your health in multiple ways. Alcohol is dehydrating and we’re all familiar with that lack of motivation or a craving for breakfast sandwiches and pastries after a night out. If you’re sober-curious or know you are your best without alcohol in your life, swap your next margarita or glass of rosé with one of these non-alcoholic spirits. If you live for an Aperol spritz come summertime and believe in everything in moderation, you go girl! Just create boundaries around your drinking (like limiting alcohol to the weekends or stopping after two drinks) that help you feel your best (and avoid a hangover the next day). By setting parameters around your drinking, you’ll be saving your body from some serious stress.

      3. Relying on processed foods
      Whether you call it “snack food” or “junk food,” you probably already know that processed foods should be a treat that’s occasionally enjoyed, and whole foods should make up a majority of your diet. Now, we’re not about restricting, limiting, or avoiding (all food is meant to be enjoyed!), but if every meal is built around something processed, frozen, or with an ingredients list full of words you can’t pronounce, you could probably afford to add a little more veggies, healthy fats, and clean protein to your meals. When you eat more whole foods and less processed foods, you can notice a difference in mood, gut health, digestion, sleep quality, and physical performance (just to name a few!). 

      4. Over-Stressing
      Although it’s easier said than done, reducing stress has been shown to have many benefits to your overall health. The stress hormone cortisol might cause you to overeat (or crave less nutritious foods), affect sleep quality, and suppress the immune system, all of which negatively impact the health of your body. If getting into the best shape of your life is a priority, managing your stress is paramount. Whether you talk it out with someone you trust, journal, or exercise for stress relief, decreasing stress will improve your life, health, and body.
       
      5. Using a fitness tracker
      Fitness trackers can provide us with really cool data about how much we move, how well we sleep, and our average heart rate, but it can be easy to get fixated on how many calories it tells us we burn. If you want to get into the best shape of your life, stop relying on fitness trackers for caloric burn and instead, maintain as much consistency in your workouts and diet as possible. Rather than checking how many calories you burned during a workout, focus on how you feel and how strong you are.

      6. Staying sedentary all day
      If you’re really looking to maximize your time to become more fit, add in movement wherever and whenever you can throughout the day. After all, true health is not about fitting in a 60-minute intense workout—it’s just about living less sedentarily. Take the stairs instead of the elevator, incorporate movement breaks in your work day (going for a walk or doing 10 push-ups before a meeting), and walk or bike instead of hopping in your car. As small as these changes might seem, they really add up.

      7. Focusing on the scale
      Weight might seem like the most obvious measure of success when it comes to fitness, but the reality is that the scale doesn’t come close to telling the story (and can even be damaging!). While there’s a time and a place to track your weight (i.e. if encouraged by your doctor, etc.), it can be easy to fixate on a number and forget the bigger picture (and worse: spiral into destructive patterns). Instead of using your weight to determine progress (which can fluctuate based on your cycle, water retention, digestion, and training load, FYI), try using how you feel as a measure of success. While weight is an important health factor, it’s not the one and only way to measure progress.

      8. Skipping meals or eating a low-carb diet
      PSA: Your body needs food (and a lot of it) just to survive. It needs a lot more to move, to think, etc. If you’re not getting enough glycogen (AKA energy from carbohydrates stored as sugar), you may not perform well, which leads to sluggishness and lackluster workouts. Likewise, if you’re not getting enough of a variety of nutrients (like protein, fats, phytonutrients, antioxidants, etc.), your body cannot function its best, much less recover from workouts and work hard again the next day. The best way to make lasting changes is not to eat less but to eat more healthy foods. Listen to your hunger cues and fuel up before and after workouts.

      9. Counting calories
      Counting calories often leads to an unhealthy relationship with food. Instead of tracking your caloric intake, focus on ensuring that most of your meals are nutritionally dense, contain lots of protein, and make you feel good. You’d be surprised just how many calories you need per day (which is highly specific and difficult to estimate without real metabolic testing or talking with your doctor), but if you really listen to your body, it’ll tell you when it needs sustenance and when it has had enough. Focus the energy it takes to count calories on something more valuable, like cooking your own meals. Oh, and if you want some ice cream, have some ice cream.

      10. Comparing yourself to anyone else
      Social media can make it easy to play the comparison game, but it’s important to remember that even if we all ate the same things and exercised the exact same way for the same amount of time, we’d all still look very different because no two bodies operate the same way. Having goals is extremely important so we can stay motivated, but make sure your goals are intrinsic (like “to feel confident in a bathing suit” or “to get more energy”) rather than extrinsic (like “to look like [insert celebrity or influencer here]”). The most confident people know that they don’t need to be perfect in order to be worth celebrating, so stop trying to look like everyone else and start celebrating exactly who you are. There is no finish line in the pursuit of health and fitness, so enjoy every step of the journey. 

      7 Weight Loss Tips You Haven’t Tried Yet More

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      8 Common Signs You Could Have A Thyroid Problem

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      Things we thought were important for our overall health: the heart and the lungs. Things that are actually also important: everything else! That includes the thyroid, a little-known gland that’s been getting tons of attention in recent years after multiple reports involving a thyroid problem surfaced about women discovering its malfunction was behind their weight gain, lack of energy and even missed periods. So is yours acting up?
      What is a thyroid?
      The thyroid is a butterfly-shaped gland located in the front of the neck wrapped around the windpipe, and it is responsible for making hormones that are important for different systems in the body to function properly. One of the hormones that are produced by the thyroid is thyroxine (T4).  The right amount of T4 in your blood is essential to support your body’s digestion, heart and muscle function, brain development, bone upkeep, and ensure that other organs work as they should.
      One in eight women suffers from health problems related to their thyroid. And it’s easy to see why a thyroid problem would be mystifying. “There are a number of symptoms associated with thyroid disease which can easily be overlooked or confused with other conditions,” says Dr Sindeep Bhana, Head of Endocrinology at Chris Hani Baragwanath Hospital and a specialist in thyroid disease.
      READ MORE: What General Health Checks You Should Be having, According to Your Age
      There are six major thyroid problems:

      Hypothyroidism – underactive thyroid
      Hyperthyroidism – overactive thyroid
      Thyroiditis – inflammation of the thyroid, which can cause over- or underactivity and often presents postpartum
      Goiter – enlarged thyroid, which can cause overactive thyroid
      Thyroid nodules – lumps on the thyroid, which can also cause overactive thyroid
      Thyroid cancer – a rare cancer that may present without symptoms, except for a lump in the neck or soreness

      Experts aren’t sure what causes your thyroid go on the fritz (though your genes, autoimmune conditions, and stress could play a role).
      Specialists say that more than half the women suffering from thyroid disorders don’t even know they’re ill and often go undiagnosed. Mainly because it’s easy to brush off common symptoms as signs of everyday stress or ageing. In Dr Bhana’s research experience, approximately 4% of the South African population suffers from hypothyroidism and he estimates that at least half of these cases remain undiagnosed. Furthermore, people of Indian origin have the highest prevalence of hypothyroidism, followed by Caucasians; however, Dr Bhana does caution that hypothyroidism is also a health concern in people of mixed race and African descent.
      So, if you find yourself answering ‘yes’ to more than one of the points below, ask your doctor to run a simple blood test that checks your T4 levels, called a TSH test. They’ll then be able to suggest treatment options that can help your thyroid get back on track.
      READ MORE: Could Intermittent Resting Be The Key To Your Fatigue?
      1. You’re Aways Tired, No Matter How Much Sleep You Get
      Thyroid hormones stimulate the brain, so when too little T4 – a condition called hypothyroidism – is pumping through your bloodstream, your bodily functions slow down. This leaves you feeling exhausted and sluggish. It can also affect your mood, as too little T4 can lower your serotonin levels. Find you’re forgetful? That’s because your hippocampus (your brain’s memory hub) needs T4 to function, too.
      2. You Feel Like You Drank ALL The Coffee
      On the opposite end of the spectrum , you may find that you feel ‘wired’. This can signal that your thyroid is pumping out too much of the hormone.
      3. Suddenly Your Jeans Don’t Fit
      If you have an underactive thyroid you may find that you pick up weight. Your body converts fewer kilojoules into energy, because the lack of T4 slows your metabolism to a snail’s pace. And, just to add insult to injury, you may also retain water since your kidneys also slow down and can’t excrete fluids fast enough. But if your thyroid is operating at light-speed, you might end up losing weight (even if you’re still stuffing your face).
      READ MORE: The 16 Best Mental Health Podcasts To Help You Cope With Anxiety, Depression, And More
      4. Your Period Is Irregular
      When your periods become, longer, irregular, and heavier, it could signal that your T4 levels are in short supply. Hypothyroidism is linked to high levels of prolactin, a hormone that’s primarily responsible for stimulating the production of breast milk after childbirth, but also regulates the menstrual cycle. On the other hand is your cycle suddenly becomes longer (so your periods are farther apart but shorter) and lighter, it could be a sign that you have hyperthyroidism.
      5. Your Heart Races For No Reason
      Does your heart literally skip a beat? An overload of T4 can cause your heart to amp up its usual pace as your tissues are demanding more oxygen-rich blood. Hello, heart palpitations. You may notice the feeling in your chest or other pulse points (your throat or wrist).
      6. You Get The Chills Or You’re Suddenly Super Sweaty
      Hot. Cold. Hot. Cold. Can your body just make up it’s mind already? When your thyroid is overactive and your metabolism speeds up, you end up sweating. When it’s underactive, your body tries to conserve heat by limiting blood flow to the skin, which can leave you feeling like an icicle even on a warm day.
      READ MORE: Cold versus COVID — How To Tell The Difference
      7. Your Bathroom Habits Change
      Yup, we’re talking about your poop. When you have hypothyroidism the muscles in the gut slow, leaving you constipated. The reverse is true when you have an overactive thyroid (ahem, diarrhoea).
      8. Your Skin Is Dry And Your Hair Is Brittle
      A slow metabolism = less sweat. Without the extra moisture, your skin can become as a dry as a desert, your nails can crack and your hair can break.
      If you have a thyroid problem, what’s the test?
      If you’re ticking boxes here, you may wanna call up your doctor and request a TSH (thyroid stimulating hormone) test. The role of TSH is similar to that of the conductor of an orchestra in that TSH controls the amount of T4 that is produced by the thyroid gland. Changes in blood TSH levels can be a sign that T4 levels are too high or too low; high TSH indicates that the thyroid gland is not making enough T4 (hypothyroidism), and low TSH may indicate that too much T4 is being produced (hyperthyroidism). In most healthy individuals, a normal TSH value means that the thyroid is functioning properly.

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      I Tried Pelvic Floor Therapy, and You Should Too—Here’s Why It’s a Game-Changer for Sexual Health

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      If there was an award for “Best Supporting Muscle Group,” it would be the pelvic floor, hands down. While it’s finally starting to get the recognition it deserves, the pelvic floor remains an obscure set of muscles to most people. Until recently, my knowledge of the pelvic floor started and ended with Kegel exercises (thanks, Sex and the City!). Little did I know the importance of maintaining a healthy pelvic floor, nor the starring role it plays in everyday functions or even where/what it is. 
      If you’ve experienced the best orgasm of your life or managed to hold your pee in rush-hour traffic, you have your pelvic floor to thank. On the flip side, if your libido is leaving much to be desired or, worse, you feel pain during sex, consider them red flags that your pelvic floor muscles could use some TLC. I decided it was time to give Kegels a rest and look beyond Samantha Jones for sexual health tips. I tapped into the expertise of Dr. Jennifer Carr, an orthopedic and pelvic health physical therapist and clinical director of Origin in Brentwood, California in Los Angeles, and gave pelvic floor therapy a go. Below, find an intensive course on all things pelvic floor. Step aside, Kegels. 

      Meet the expert
      Dr. Jennifer Carr, PT, DPT, OCS
      Orthopedic and Pelvic Health Physical Therapist
      Dr. Jennifer Carr is an orthopedic and pelvic health physical therapist and clinical director of Origin in Brentwood, California. In addition to her specialization in treating the pelvic floor for women, she provides clinical instruction to doctoral candidates from the physical therapy program at the University of Southern California and is a mentor for the USC post-doctoral residency program.

      In this article

      What is the pelvic floor? 
      Let’s start with Pelvic Floor Anatomy 101. At the bottom of your pelvis lies a group of muscles—the pelvic floor—that form a bowl-like shape between your sit bones. “The pelvic floor is composed of three layers of muscles that sling from the pubic bone in the front all the way to the tailbone in the back,” Dr. Carr explained. “It’s made of muscle, but it’s unique in that it not only gives us strength and power as it coordinates with our trunk muscles, but it also supports our internal organs and keeps urine and poop in our bodies until we are ready to empty,” Dr. Carr continued. “A healthy pelvic floor can stretch and open to empty the bowel and bladder or have sex and stay closed to keep us dry, clean, and feeling supported.” In other words, the vital muscles give us the ability to control our bladder and bowel movements and enjoy physical intimacy—things we don’t give a second thought to and take for granted, unless something doesn’t feel right.
      What better way to understand (and appreciate) the female anatomy than by seeing it IRL? Using a pelvic floor model, Dr. Carr showed me the various pieces of the puzzle, so to speak, including the urethra, clitoris, and vagina. Then, using a mirror I imagine you’d find in Inspector Gadget’s bag, came the eye-opening exploration of my own pelvic floor. Until that day, I had never gotten an up-close-and-personal look down there and my relationship with my vagina and surrounding parts would best be described as acquaintances at best. Let’s just say I was mind-blown and we’ve all become much more familiar with one another. 

      How do you determine the health of your pelvic floor?
      Think of your core, the act of going to the bathroom, and knocking boots as windows into your pelvic floor. If you have any issues in those areas, chances are, you have a pelvic floor dysfunction. Dr. Carr explained that symptoms like leaking urine, constipation, pain with penetration (including a tampon), or discomfort sitting are signs of pelvic floor dysfunction. 
      According to Dr. Carr, to understand what’s going on with your pelvic floor and get to the root cause of your symptoms, you might want to start with an internal pelvic floor examination when seeking pelvic floor therapy—that is, if you’re comfortable with it. “If you opt in for the pelvic floor internal assessment and your therapist determines it’s safe and appropriate to do so, the setup is very similar to when your OB-GYN performs a Pap smear, except we are looking at the muscles, not the organs,” she explained. 
      Other common symptoms of pelvic floor dysfunction can include but are not limited to: 
      hip, back, abdominal, or leg pain
      feeling of heaviness or dragging in the pelvic floor or like something is falling out
      strain with a bowel movement or strain and push to empty your bladder
      unable to completely empty your bowel or bladder
      strong urgency to urinate or feeling like you must use the restroom all the time

      What can you expect from pelvic floor therapy?
      It should come as no surprise that the first session involves a lot of chatting. Your pelvic floor therapist will ask a series of questions to understand what’s going on with your body and pelvic floor (think: medical and family history, concerns, goals). Then, when proceeding to the more intimate part of the appointment, they’ll know what to look out for. So what does a pelvic floor therapist look for down there? “Part of the examination involves looking at the pelvic floor to see how it responds to cues,” Dr. Carr stated. “It involves examining the skin to see if it’s healthy, looking for any scarring, and then evaluating each layer of the pelvic floor for strength, coordination, length, and response to pressure using a gloved, lubricated finger.”
      Once the therapist has performed the examination, they can determine a course of treatment. While there is no one-size-fits-all approach, Dr. Carr said the plan of action should almost always involve education on the function of your pelvic floor for various activities, like what it should do when you cough, sneeze, or lift something heavy. For example, if you have pain or discomfort in your pelvic floor, you may need help lengthening its muscles. Your pelvic floor therapist can walk you through exercises that encourage relaxation of the muscle group, which you can also do at home. 

      Why should pelvic floor therapy be a part of our wellness routine?
      About 25% of women in the U.S. are affected by a pelvic floor dysfunction (and there’s probably a lot more women who don’t know they have it). Needless to say, it’s about time we get some one-on-one time with the hammock of muscles that we don’t give enough credit to. “Understanding how your pelvic floor functions can be life-changing,” Dr. Carr said. “It can make sex more comfortable and pleasurable if it isn’t, facilitate delivering a baby vaginally more effectively (and optimize your recovery), cultivate feeling more comfortable in your skin, and help you feel stronger and more capable with all types of activity.”
      Just like we do push-ups to strengthen our triceps, pec muscles, and shoulders and squats to build our glutes and quads, everyone with a pelvic floor can afford to prioritize and be mindful of the important muscle group. It does a lot of the heavy lifting in our body, after all! When most people think of pelvic floor exercises, it’s all about Kegels. But that buzzworthy movement isn’t for everyone, and when performed incorrectly, it can do more harm than good. By working with a pelvic floor therapist, you’ll get an individualized plan to train your pelvic floor muscles for optimal health, whether you have dysfunction or not. 
      Find a therapist who makes you feel comfortable and takes the time to guide you through every step of your session. Dr. Carr advised that your therapist should always explain what they are going to do and why. “Advocate for yourself if you think you need physical therapy for your pelvic floor,” she said. “Whatever pelvic floor symptom you have, I guarantee, there are many others out there who are dealing with the same problem.”

      11 Expert-Backed Tips To Improve Constipation More

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      Feeling Bored With Your Workouts? How to Create (and Maintain) a Fitness Routine You’ll Love

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      Let’s be honest, when it comes to having real and lasting results with your workout routine, the most important factor isn’t what you do but how consistently you do it. Social media presents us with all sorts of new workout trends, like this summer’s “Hot Girl Walk,” but if walking around your neighborhood feels more like a chore than anything, you aren’t going to stick with it. If you don’t truly love your workout, you’re far more likely to forego the gym in favor of happy hour with a margarita (or three), so finding a workout routine you’re excited about is the key to success. No matter what is leaving you feeling like your workout routine is lacking, we’ve put together a guide to help you exercise in a way you’ll look forward to each day, making this your hottest Hot Girl Summer yet!

      If you’re feeling bored of the workouts you’re doing…
      Fitness, like jobs, first dates, and a good beach read, will only hold your attention as long as it makes you feel good. If you’re not truly invested, you’re not likely to make it a priority in your life, so finding a workout that you’re excited about is the key to staying committed. Workout trends with big promises of results will come and go, but it’s the workout you do regularly that will make real and lasting changes to your body and mind. 
      Try this: If you feel bored or unexcited to get to your workout, it’s a sign that it’s time to shake up your routine. Whether you want to try a new workout class, find a different online training program to follow, reach out to a local trainer who’s taking new clients, or simply change your afternoon running route to include some new sights, changing up your routine is paramount to keeping things exciting. Bottom line: If you find yourself dreading your current routine, switch it up and try something new!

      If you’re having trouble making time for exercise…
      You’re a busy girl and the warm summer weather has a way of filling up your calendar with extra social activities, making it harder to find the time to squeeze in a workout. While some professionals recommend working out first thing in the morning and others recommend a sweat sesh in the evening, when it comes to consistency, the best time to train will always be whenever it best fits your schedule. If you are not a morning person, there’s no way you’ll be consistent with early-morning workouts. If you prioritize after-work drinks with the girls, you likely won’t give it up in favor of even the coolest new group fitness class. Fitness consistency requires that it works with your schedule, so find a time window that you can commit to without creating unrealistic expectations or FOMO. Try this: Create calendar appointments for your workouts, whether it’s for the same time each day or at different times depending upon your schedule. By blocking your calendar and committing to a time that actually works for you, you’re way more likely to follow through. And if you think your workouts have to last an hour or longer to be effective, think again. Shoot for a length of time that keeps you (and your muscles) engaged and that you can maintain proper form—even 10-minute increments make a difference. Be honest with yourself about the amount of time you can commit to your fitness routine, and then follow through.

      If you’re not fueling your body properly…
      You know that nauseous feeling you get when you try to squeeze in a workout after a big meal? IYKYK. Meal timing is a very important part of creating and maintaining a successful workout routine. While everyone’s nutritional requirements are different, the need for pre- and post-workout fuel is relatively universal and can make the difference between having the energy to crush your boxing class and barely having the energy to make it to the class at all. Proper fueling requires a bit of trial and error, but once you’ve got a system that works for you, you’ll never second guess it.
      Try this: Easily digested carbohydrates are the perfect pre-workout fuel, providing your body with the energy it needs to perform. If sluggish feelings are preventing you from getting to your workout, try a quick dose of carbs (that won’t hurt your stomach) about 30 minutes before go-time, like some bread and peanut butter or a fruit smoothie. The glycogen (AKA sugar) will energize you and have you ready to crush whatever your trainer has on deck. Similarly, if you’re finishing your workout and heading straight for happy hour, you may not be giving your body what it needs after a strenuous training session, which can deplete your energy levels for your next workout. Replenishing your glycogen stores with carbohydrates (which can be more complex and less easily digestible now since your workout is over) and getting protein intake for muscle repair are important, so avoid satisfying that post-workout hunger with junk food. Talk to a dietitian or your doctor to learn more about your specific nutritional needs to make sure you’re getting the most out of your training.

      If you’re struggling to make time for yourself…
      It’s a tale as old as time: You’re trying to work a fitness routine into your schedule and everyone you could be hanging out with during that hour, like friends, family, or your significant other, is trying to persuade you to skip it to spend time with them. Even if their intentions are good, it can be really challenging to balance fitness “me time” and “us time” with everyone else. In some cases, the lack of support comes from a lack of understanding. If your support system doesn’t understand the important role that working out plays in your life, they’re less apt to move dinner plans around to accommodate your routine. If your friends are all runners and they think your cycling classes are a waste of time, you might feel pressured to run with them. And if running isn’t your thing, it won’t become a routine you stick to. 
      Try this: Have an open and honest conversation about how you’re feeling. Once you’ve started the dialogue, you can be proactive by inviting your friends to join you in your workout, planning a fitness-centric date with your significant other, or adding additional time in your calendar for a post-workout healthy dinner with your family. Oftentimes, simply making time for your loved ones (without interrupting your fitness routine) can alleviate the tension. At the end of the day, as long as the people in your life want what’s best for you, they’re worth the juggling act. However, if you start to notice red flags in the way your friends, family, or partner react to you making yourself and your fitness a priority, it might be time to reexamine those relationships. Keep the conversation going and remember that there’s plenty of time in the day for both ourselves and the people we love.

      If you’re lacking motivation…
      Motivation is a tricky thing. When we’ve got it, it can make us feel unstoppable, but once it’s gone, it can be really hard to get it back. If you’ve been feeling unmotivated to work out, it’s probably time to refocus and reestablish your goals. Motivation doesn’t need to be in the form of a dress you’re trying to fit into or an event you want to be “fit” for. The best motivation doesn’t have an end date, like how working out makes you feel or how much stronger you’re getting week by week.
      Try this: Make a list of things you’d like to accomplish through your fitness routine that are process-oriented rather than results-oriented. For example, instead of focusing on what you want to look like at the finish line, focus on how you’d like to feel (both physically and emotionally), what you’d like to learn how to do next, or the confidence you’d like to gain. By focusing on goals that have no end date, you’re far more likely to keep up the habit. When we focus on the process instead of the finish line, we learn to love the journey, and that’s the difference between long-term success and failure.

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      9 Affirmations To Tell Yourself if You Are Stuck in a Rut

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      You probably have tried-and-true affirmations for gratitude or confidence, but what about when you’re feeling unmotivated, bored, or just plain blah? Maybe it’s the changing of the seasons, watching the news on repeat, or not feeling motivated like you used to. We’ve all had the “meh” feeling linger for too long and we’ve all struggled to get out of it. Feeling stuck in a rut is when you’re no longer eager to do your work, fill your social calendar, or do anything extra to stimulate your life. But the good news is that it’s a completely normal phase to go through. 
      Let’s be real: Feeling stuck in a rut is not exactly enjoyable. When we look back on our best moments in life, they often involve accomplishing a goal, being surrounded by loved ones, or maybe laying on a tropical beach (my personal favorite). But sometimes, our next great idea comes to us when we feel stuck, and maybe we occasionally need those lackluster days in order to have new and exciting ones. So if you are stuck in a rut right now, you’re not alone. Below are nine affirmations to repeat to yourself to help you get through it. 

      1. “I am not alone.”  
      When you’re feeling stuck, it’s easy to spiral into what I like to call the “what if” thoughts. What if my friends don’t like me? What if I’m not doing a good enough job at work? What if there’s something wrong with me? While these thoughts are often irrational and leave us feeling worse than before, it’s common to have them. To work through them, talk to someone about it: a close friend, family member, or your therapist. You are your own worst critic, and talking to someone can help you gain perspective and realize that you’re not alone in your fears, even if it may feel like it.

      2. “Emotions are temporary.” 
      I have a 24-hour rule: If I am upset about something, I wait 24 hours before making any decisions about the situation. About 75% of the time, my mindset changes. In other words, while emotions can help us understand what’s right for us in our relationships, jobs, and many other aspects of our lives, if you’re feeling upset, irritated, bored, or annoyed, also know that these feelings don’t last forever, which is why we shouldn’t quit our jobs just because we had one bad day at work and why we won’t feel stuck in a rut forever. Listen and honor the emotions that come up during this time, but remember all emotions are likely to change. 

      3. “What is my body telling me?” 
      If you feel overly exhausted or unmotivated and aren’t able to stick to your routine, that’s OK. While some days, we push through and are grateful we went to a workout, other days, our bodies are telling us to stay home, binge some Netflix, and unplug. Both cues are equally important. Just like your body tells you when it’s hungry, the body also tells you what it needs to feel unstuck, more joyful, or motivated. Maybe pushing through to that workout class will make you feel great or maybe taking a few days off to rest and recharge will make you feel restored. Bottom line: When we tune in to our bodies, we can give them the support they need to be resilient.

      4. “It’s OK to rest.” 
      Society tells us that unless we’re waking up at 6 a.m. every day and squeezing in a five-step skincare routine and hour-long workout before heading to the office, we’re not being productive or accomplished. And while I am all for a morning routine, not every day will be the same. Some days, we need to rest and, most importantly, not feel guilty about it when we do. Rest days are just as necessary as the days we pack our schedules with work, exercise, and happy hours. Our bodies and brains can’t function properly unless we allow them to recharge. 

      5. “This too shall pass.”
      Now for my favorite affirmation on this list and one that I repeat to myself often. When you are going through a difficult time, it may feel like it’ll never end. It’s important to remind yourself that whatever you are currently facing is temporary and you’ll get through it. This affirmation reminds us that whatever you’re going through will not last forever. Seasons change, people change, and careers change—you won’t be stuck in a rut forever. After every low, there’s always a high.

      6. “I am enough.” 
      Every now and then, we could all use a reminder to appreciate who we are, just as we are today. It’s easy to fall into the comparison game or think about how you’re not where you thought you’d be in your career, relationships, or financial situation—so much so that you may even be at risk of putting yourself into a rut because you feel like a failure compared to influencers on Instagram or even the goals you set for yourself years ago. Instead, celebrate your successes, no matter how small. Be true to yourself and the version of yourself you aspire to be. And while you’re at it, throw out any old timelines and expectations you’ve held yourself to. You won’t be needing them anymore. 

      7. “I let go of what no longer serves me.” 
      Going through a meh phase may feel unproductive, but it can be a great time for self-reflection. Take some time to journal or think about all the different areas of your life. What is making you the happiest? What is dragging you down? If something or someone is draining your energy, it’s time to let it go. It may not be easy, but you will feel lighter and create space for renewed energy. Feeling unmotivated or stuck in a rut is never a sign there’s something wrong with you but something wrong with what’s going on around you—maybe you’re feeling burned out because of inner pressure or maybe your friendships are toxic instead of fulfilling. Use this time as a way to better understand what to let go of in order to naturally allow yourself to come out of a rut.

      8. “I am the narrator of my own life story.”
      Every day you wake up, you choose whether or not to snooze, what to wear, and how you’ll move your body. While these decisions may seem small, they make up your whole life. You are in charge of your life and you have the power to decide your daily outlook. That means you can also choose to stop feeling stuck in a rut or at least adopt a different mindset. Look at the positive side of things and set goals, and before you know it, you’ll start feeling better.

      9. “I choose progress over perfection.”
      Some would say I’m a perfectionist—I’m a Capricorn and a Type Three enneagram after all. Although I struggle to let go of perfectionism, I have learned that when I do, life becomes a lot easier. Not every day will be as productive or positive as the next, and that is OK. Choosing progress over perfection can be as easy as showing up to the workout class even though you fear not getting all the movements down. As long as we are trying to better ourselves, we can move forward despite the meh days.

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      Elevate Your Morning Routine With This Celebrity-Favorite Breakfast

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      From cold-pressed juices to chia seed pudding to gluten-free almond butter toast, I’ve tried every breakfast under the sun. An hour after eating, I would find myself hungry again and counting the minutes until lunch or the meal wasn’t delicious enough to feel satisfying. That all changed when I discovered holistic nutritionist Kelly LeVeque while scrolling through Jennifer Garner’s Instagram account, and my morning routine never tasted or felt better. 
      Kelly works with celebrities like Jessica Alba, Jennifer Garner, and Emmy Rossum. She’s also the author of the best-selling book Body Love Every Day and the creator of the hunger-crushing Fab 4 Smoothie. In a 2018 Instagram post, Jennifer Garner swore by this morning concoction, writing that she’d had it every day since working with Kelly. Watching Jennifer’s superhuman athleticism in her recent TikTok video was enough to make me think, “I’ll have what she’s having.” So I decided to swap out my typical breakfast for the Fab 4 Smoothie. Read on to learn about how to make the nourishing drink and why it’s a healthier breakfast than a typical juice bar beverage.

      What is the Fab 4 Smoothie, and why is it so good for you?
      The Fab 4 Smoothie is as simple as it sounds. It’s made up of a formula of four key ingredients: fat, fiber, protein, and greens. What started as a breakfast experiment quickly became my go-to morning meal. On the days I had a Fab 4 Smoothie, I stayed full for hours and didn’t feel my stomach grumble until afternoon—a huge accomplishment for a girl who had a snack every day at 10 a.m. and lunch at 11 a.m. But what is the secret to the smoothie that keeps me full and gives Jennifer Garner the energy to crush a box jump workout? 
      It turns out, the Fab 4 ingredients that create the base of the smoothie help keep you satiated and stabilize blood sugar. Unlike extreme and calorie-restricted diets, Kelly LeVeque wants women to feel full and energized. Let’s dive into each of the four ingredients to explore why they are key to a balanced meal. 

      Fat
      People have been demonizing fats since the ‘90s, but over the past couple of years, the health community has recognized this macronutrient as one of the essential components to a healthy diet. Research shows that healthy fats (think: olive oil, avocado, nuts, seeds, fatty fish) may help reduce insulin resistance, making you less hungry. Fats also take longer to digest than protein or carbs, keeping you fuller for longer. A few fat sources Kelly suggested for the Fab 4 Smoothie are nut butters, avocado, and coconut oil. As a nut butter fanatic, I opt for unsweetened almond butter or peanut butter in my smoothies. 

      Fiber
      When it comes to superfoods, I don’t think fiber gets enough love. Not only does it provide bulk to help you stay full, but it also slows down carbohydrate digestion and sugar absorption. This prevents your blood sugar from spiking and crashing after you eat, staving off the dreaded afternoon slump. A few fiber sources Kelly suggested include flaxseeds, chia seeds, and psyllium husk, and she recommended aiming for at least 10 grams of fiber. My personal favorite is chia seeds because they add a nice texture to your drink.

      Protein
      If you’ve ever worked out at a commercial gym, you’ve probably seen jacked gym bros slamming post-workout protein shakes. While their weightlifting etiquette is subpar, they’re not totally wrong when it comes to protein. Along with helping you build strong muscles, protein assists in keeping midday sugar cravings at bay, making it easier to make healthy food choices. When it comes to getting protein in your smoothies, the key is to start with a protein powder you love.

      Greens
      Leafy greens are all the rage and for good reason. Veggies like kale and spinach are an amazing source of vitamins and minerals. For example, one cup of raw kale contains high levels of antioxidants and vitamins, like vitamins A, K, and C. These nutrients are essential to ensuring your body is functioning optimally. When it comes to the Fab 4 Smoothie, you can use any leafy green, but I typically go with spinach since it doesn’t impact the flavor of the smoothie.

      Optional additions:
      While the four key ingredients are the main components of the Fab 4 Smoothie, Kelly also recommended adding a one-fourth cup of fruit for a dash of sweetness and more fiber and antioxidants. I’ve also found that adding flavor boosters like cinnamon or lemon instantly makes your smoothie taste like a dessert without the added sugar. 

      Recipes to try the Fab 4 Smoothie for yourself
      There are an infinite number of combinations you can make using the Fab 4 formula. If you’re unsure where to start, give my favorite recipes below a try: 

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      I Grilled Top Sleep Experts, and Their Hacks Gave Me the Best Sleep of My Life

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      Looking back at my childhood, I can’t understand why I fought my mom on taking naps or going to bed at 8 p.m. Now, naps and getting solid Zzzs are luxuries I would do anything for (anyone else think naps should be implemented into the workday?). With a laundry list of “what-ifs” and to-dos circling my mind, counting sheep doesn’t stand a chance. Then there’s the having-to-pee-every-couple-of-hours scenario that disrupts my beauty sleep. If that sounds familiar, we’re not alone. According to the Casper-Gallup State of Sleep in America 2022 Report, about 84 million adults struggle to get quality shut-eye. 
      So how do we ensure a sound slumber for a bright-eyed, bushy-tailed morning? I consulted four sleep specialists to get to the bottom of it and they let me in on their tried-and-true sleep hacks. Here’s to the best sleep of our lives. 

      In this article

       
      What does the body need to fall asleep?
      When it comes to catching Zzzs, we may think there’s not much to it other than whether or not we get a good night’s rest. But what goes on internally when we sleep? “Sleep is a complex process of multiple pathways and neurotransmitters in the brain,” explained Dr. Valerie Cacho, MD, a board-certified internal medicine and sleep medicine physician, co-editor of Integrative Sleep Medicine, and founder of Sleephoria. “Simply put, we fall asleep when our brain waves slow down, our muscles relax, and we lose consciousness.” Sounds easy enough, right? It turns out, there are a lot of other factors at play to hit the sleep jackpot (I’m all in). 
      You’ve probably heard of the term “circadian rhythm” but don’t know exactly what it is. Otherwise known as our internal clock and the body’s 24-hour sleep and wake cycle, it plays a vital role in reaching deep sleep. “Not only does it signal us to let our bodies rest, but it also plays a role in our body temperature, heart rate, and hormone regulation,” said Tara Youngblood, CEO and cofounder of Sleepme and sleep coach for the Cincinnati Reds. “We want our circadian rhythm to stay consistent every day,” affirmed Dr. Whitney Roban, PhD, a sleep specialist and founder of Solve Our Sleep. “In doing so, we will have an easier time falling asleep, staying asleep, and waking up.”
      Bottom line: “When our circadian rhythm is working well, we’re likely to get restorative sleep and have energy during the day,” explained Morgan Adams, a holistic sleep coach for women and an accredited health coach with advanced certifications in sleep science. “When it’s not working well, you’re at more risk of developing insomnia and being extremely sleepy during the day.”

      What does “quality sleep” mean?
      I think it’s fair to say we all strive for optimal sleep and waking up on the right side of the bed in the morning, but what does that really look like? Sure, the National Sleep Foundation recommends seven to nine hours of sleep for adults, but the key to restful sleep isn’t one-size-fits-all. “While seven to nine hours is the highly prescribed amount of time to sleep each night, think of it as a ‘quality over quantity’ situation,” Youngblood said. “You could be in bed for eight hours but never fully hit your deep sleep stage, which will leave you feeling tired.”
      “Not everybody needs eight hours of sleep,” Adams agreed. In addition to getting the recommended number of hours for your age group, Adams listed other indicators of  quality rest: falling asleep within 30 minutes of getting into bed, having minimal nighttime awakenings, and falling asleep within 20 minutes if you do wake up. “A more subjective way to assess your sleep quality is to check in with how you feel in the morning and during the day,” Adams said. “Is your mood stable? Is your energy level high enough for you to perform at your job? Do you feel well physically? If so, chances are, you’re getting your own personal sleep requirement.”

      Why does getting enough sleep matter?
      There’s no denying that sleep is an essential part of the wellness equation and bears a lot of weight on our mental and physical health. “So many different processes happen while we sleep that keep us healthy (rest, recovery, repair, rejuvenation),” Roban said. “Your brain and body release toxins—which leads to stronger brain health and overall physical health—your body restores energy, the muscles and cells in your body repair and grow, and the information you learned from the day gets processed and stored from short-term memory to long-term memory.” Whether it’s a big presentation for work or running a marathon, getting adequate sleep the night before can make or break the outcome. And—as I can attest—the irritability, anxiety, and difficulty focusing after a night of tossing and turning is enough to make anyone want to cry.
      I hate to be the bearer of bad news, but lack of sleep can have long-term effects. “Our bodies need to rest, and when we are sleep deprived, we can have problems with our cognition, mental and cardiovascular health, ability to control our metabolism and weight, and even have a higher risk for cancer,” Cacho warned. On the other hand, when we have consistent nights of blissful sleep, Adams cited better brain function, improved emotional regulation, a healthy immune system and weight, and decreased risk of developing chronic diseases. 

      Expert hacks to get the best sleep of your life

      1. Establish a wind-down routine
      Whether you’re part of the WFH club or someone who tends to bring work home, it can be difficult to set boundaries and unplug, leaving your body to wonder when it’s time to start winding down for the night. “A consistent bedtime routine will signal to the brain and body that it is time for sleep,” Roban said. Adams agreed and advised carving out at least 30 minutes for your daily regimen. “During this time, choose activities that aren’t stimulating or involve bright light,” Adams stated. “Some ideas are reading, journaling, meditation, crafts, or chatting about your day with your partner.” Youngblood’s pre-bedtime go-tos are practicing yoga or listening to soft music, like jazz or classical, to relax, relieve stress, and unwind.

      2. Follow a consistent sleep schedule
      Just like any routine, our bodies get used to following a certain sleep pattern. “Our bodies thrive on consistency, and a consistent sleep schedule promotes healthy sleep,” Roban explained. Adams recommended waking up at the same time every morning, even on the weekends. “This helps keep your circadian rhythm strong, and you’re more likely to get sleepy around the same time each night,” she said. Yes, that means going to bed and waking up at approximately the same time every day (even when you have a long-overdue, epic GNO).

      3. Set a food and drink curfew 
      I hate to break it to you, but what you eat affects your sleep. Adams suggested curbing your intake of food and alcohol three to four hours before bed. “Alcohol can disrupt your sleep, especially that critical REM phase where emotional regulation happens,” she said. “Food too close to bedtime can signal wakefulness in the brain, which can interfere with your ability to fall asleep.” If your goal is to be in bed by 10 p.m., try having dinner ready no later than 6:30 p.m. to ensure you have enough time in between your meal and bedtime (meal prep FTW). 

      Roban’s rule of thumb is no caffeine after lunch and no heavy meals and alcohol close to bedtime. That’s right: Bidding adieu to your afternoon pick-me-up and favorite nightcap is the sacrifice we have to make for a good snooze. According to Roban, fatty and spicy foods are also a no-no before bed. We’ve all learned that the hard way. 

      4. Incorporate movement in your day  
      If you’re anything like me, you need to work out to relieve stress, feel balanced, and get a solid night’s rest. Aside from boosting your self-esteem and mental and physical health, Cacho explained that getting your body physically tired promotes quality sleep. According to the Sleep Foundation, moderate-to-vigorous exercise can increase sleep quality for adults by reducing the time it takes to fall asleep and decrease the amount of time they lie awake in bed during the night. 
      As for whether working out within hours before going to sleep is detrimental to your quality of sleep is up for debate. Like I said, there’s no one-size-fits-all approach to sleep. So exercise at the time of day (or night) and intensity that works best for you. Only you know what feels best for your body and sleep. 

      5. Keep your sleeping environment cool
      As someone who runs hot, this sleep hack is preaching to the choir (sorry to my boyfriend—I win). “Your core body temperate needs to cool down by a couple of degrees to fall and stay asleep,” Adams said. The optimal room temperature for healthy sleep? Youngblood suggested keeping your sleeping quarters between 65°F and 72°F. If the temperature is too hot or cold, it may affect the natural drop in your body’s internal temperature at night and cause you to have disrupted sleep. 
      To stay cool during the night, you might consider sleeping in breathable sheets, keeping a cool glass of water on your nightstand, and wearing lightweight cotton pajamas (if sleeping in your birthday suit feels the most comfortable, by all means!). 

      6. Get sunlight first thing in the morning 
      Vitamin D not only gives you that just-came-back-from-Hawaii glow, but it also does your sleep good. Cacho suggested soaking it in up to 30 minutes within an hour of waking up. “This is the signal our brains need to tell us to be awake and start the day,” she said. Getting morning sun exposure can be as simple as taking your coffee out on your balcony or your dog out for a walk around the neighborhood. “A 15-minute burst of natural light helps regulate key hormones, melatonin and cortisol, for the rest of the day into the evening,” Adams said. She suggested getting direct sunlight sans sunglasses, as it loses its effect when filtered. What’s more, exposure to sunlight is thought to increase the calming and mood-boosting hormone serotonin. I rest my case. 

      Please consult a doctor or a mental health professional before beginning any treatments. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

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