health and weelbeing

Subterms

    More stories

    • 138 Shares

      in health and weelbeing

      9 Things to Add to Your Coffee for Serious Health Benefits

      by

      Whether or not you’re a caffeine addict like me, you can make your coffee work better for you with coffee additives. In the words of Lorelai Gilmore, “Everything in my life has something to do with coffee.” It’s the first thing I think about when I wake up, I fall asleep looking forward to having a cup the next morning, and I’d be lying if I said I didn’t find a way to sneak in another cup (or two) somewhere during the day. My love for the delicious drink started in college whenever I needed a pick-me-up after late-night study sessions, and it’s stuck with me through my post-grad life for every early-morning meeting and midday slump. What can I say? I’m loyal. 
      I’m not exactly proud of my caffeine dependency, but since I don’t see my two to three cups a day going away anytime soon, I want to make the most out of them by adding in some extra nutrients when possible. If you too are looking for ways to add a healthy boost to your morning drink, continue reading for easy mix-ins that will have you ditching your daily trip to Starbucks. 

      1. Collagen
      We’re often told that collagen is the must-have ingredient to improve our hair, skin, and nails, but the benefits don’t stop there. Collagen is also an easy way to incorporate more protein into your diet. According to Healthline, our bodies begin to slow the production of collagen as we age, so adding a scoop to your morning cup of joe can also help support important functions like tissue repair, immune response, cellular communication, and cellular migration. Plus, Jennifer Aniston adds it to her coffee every morning, and we all know she’s #goals. Collagen powder is tasteless and fully dissolvable, so you won’t even notice it in your coffee, but if you prefer a more specialty-coffee drink, whisk in some flavored collagen creamer for added taste and froth.

      2. Cinnamon
      Cinnamon is already a pretty common coffee additive (hello, PSL season!), and for good reason. Not only does it taste like fall, but it’s also full of health benefits. According to The New York Times, cinnamon has anti-microbial properties and is full of antioxidants. A daily dose of the spice may also lower blood sugar, improve brain functioning, and aid in digestion. Sprinkle it on top for added benefits and taste.

      3. Butter
      Butter coffee, made famous by Bulletproof coffee, can have many benefits due to the healthy fats. Dave Asprey, the founder of Bulletproof, recommends using grass-fed butter or ghee to get the most antioxidants and omega-3s out of your coffee or a coconut or MCT oil (if you avoid dairy). These healthy fats also help keep energy levels stable, meaning you won’t experience blood sugar spikes and ultimately that post-coffee crash that can come from sugary coffee drinks. Add butter or coconut oil to freshly brewed coffee and mix with a blender or milk frother to create a delicious, creamy latte.   

      4. Adaptogens
      While adaptogens have been all the rage in wellness trends, the use of adaptogens dates back to over 3,000 years ago and has been used in many cultures, including having roots in Ayurveda. While there are many different types of adaptogens, there are about six common ones with different purposes. Reishi mushrooms are calming and can help with sleep and stress, lion’s mane helps with focus and productivity, chaga supports the immune system, cordyceps can improve stamina and endurance, and turkey tail mushrooms aid in gut health. Research also suggests that ashwagandha can improve hormonal balance and has antibacterial properties. As with any change in diet or supplementation, make sure to talk to your doctor before consuming. 

      5. Cacao
      You don’t have to try hard to convince me to add more chocolate to my diet, but add in the health benefits, and I’m sold. Cacao dates back to early 1500 B.C. when Mayans drank cacao for celebrations and ceremonies. According to Healthline, it’s known to be rich in antioxidants that can reduce inflammation and improve brain function. Also, did I mention it’s delicious? To upgrade your coffee, add a spoonful of cacao powder. The taste of cacao is more bitter than chocolate (because it doesn’t contain the added sugar), so add your sweetener of choice for more of a mocha taste. 

      6. Turmeric
      This popular spice has been used medicinally for over 4,500 years and is native to southern India and Indonesia. Today, it is used all over the world for both flavor and health benefits, but did you know it’s become a common way to (literally) spice up your coffee too? According to Healthline, turmeric contains a compound called curcumin, which is known for its anti-inflammatory and pain-relieving properties. It’s also full of antioxidants. Turmeric lattes (made with turmeric and milk) are also a great way to help cut down on your coffee intake while still enjoying a warm drink. 

      7. Cardamom 
      The spice cardamom comes from the dried, ground seeds of the cardamom plant and is a popular ingredient used in South Asian cooking and Scandinavian baking. While its flavor is more like mint, its benefits are similar to those of cinnamon. It’s high in antioxidants and can also aid in digestion. Since it has a minty taste, it’s the perfect spice if you’re a fan of a peppermint latte around the the holidays, and bonus: Goodbye coffee breath! 

      8. Raw honey
      We all know Kourtney Kardashian is a fan of the natural sweetener, and after learning more about its benefits, I can see why. It contains vitamins and minerals. The bee product is high in antioxidants and contains a variety of nutrients. My personal favorite benefit (as someone who suffers from year-round allergies) is that raw honey may help seasonal allergies, especially if it’s local.

      9. Vanilla extract
      Adding vanilla to your coffee may sound like an obvious suggestion, but we’re not talking about your standard vanilla syrup. Natural vanilla extract or vanilla bean (make sure it’s real, not imitation made from synthetic ingredients) contains powerful antioxidants and may provide anti-inflammatory effects. And, in addition to adding some flavor to your coffee, vanilla extract provides a dose of needed minerals to your diet in the form of magnesium and potassium.

      What 14 Nutritionists, Wellness Bloggers, and Doctors Add to Their Coffee More

    • 163 Shares

      in health and weelbeing

      5 Ways to Get Back on Track if You’re Feeling “Meh” About Life

      by

      I have a very specific vision of what my life would look like if it was adapted into a two-minute movie trailer. I’d be played by Peyton List. August by my president Taylor Swift would be lulling softly in the background. Selena Gomez would direct (obviously). It would be a kind recollection of happy moments: dancing on stage alongside my best friends, acing that exam I studied for months for, falling in love, and catching the sunset on the Chicago lakefront as I finally found peace in solitude. But there’d also be glimpses of the moments, days, weeks, and sometimes month-long periods when I’ve been down on my luck, hurting, or feeling “meh” about life. 
      As I’ve worked my way through the changing seasons of my life, I’ve found that some periods are smoother than others. I’ve felt aligned with my purpose, connected, and on track. I’ve also felt disoriented, unsure of which way is up, uncertain of every decision that I’ve ever made, and out of place in the life that I’ve created for myself. Ups and downs are an inevitable part of life, and if you’re in a season of feeling lost, you’re not alone. Here are five ways to find clarity and reignite your fire:

      1. Join a personal development club that’ll help you reflect, set goals, and take action

      When you’re feeling generally unmotivated with life or a little bit lost, making those initial first moves to clarity and purpose can feel wildly overwhelming—especially when you’re not 100% sure of where you want to go. In times like these, joining a personal development club like Topknot is such a solid solution. With Topknot, you’ll be connected with a club of committed people with shared interests and you’ll have the space and structure you need to learn about yourself, make concrete plans, and take action.

      Whether you’re looking to regain motivation at work, carve out a little more “me” time, or be less hard on yourself, there’s a space on Topknot for you. I am such a Topknot fan for a million reasons, but namely, I love that the service is affordable, accessible, and tailored to your specific needs. During my first session, I narrowed my focus to finding who I am outside of the career I’ve connected myself to.
      I felt listened to, learned so much about how I felt as I vented aloud, and was able to debrief and come up with an immediate, tangible (!!) plan on what I could do that day to make steps toward rediscovering who I am. For me, that looked like scheduling in 10 minutes of each day of the week to do something that I love, prioritizing that “me” time in the mornings when I have the energy to enjoy it, and exploring hobbies that I want to invest time in. This “structure-without-pressure” approach is so accessible, especially if what you’re looking to address is a question as complex as who am I? 
      Click here to figure out what you *actually* want + get your first month of Topknot for free when you sign up today!

      2. Have a self-discovery vacation (or staycation)
      Source: Monstera | Pexels
      When was the last time you took a vacation with the sole purpose of doing absolutely nothing? Between the hustle and bustle of work, chores, and social gatherings, it’s super easy to get in a mundane routine where you might feel like you’re on autopilot. Take a day, a weekend, or a few PTO days to disconnect from the world, recharge, and reconnect with yourself. Carve out space to pick up that book you’ve been dying to read, finally do that brain dump in your journal, and reflect on your life and where you want to go.

      3. Connect with an old childhood hobby
      Source: ColorJoy Stock
      The further I get into adulthood, the more I believe in having a hobby to help me make the most of my downtime. As much as I love a good Netflix binge watch, I’ve found that I’ve been spending a majority of my time hitting “play” to escape my reality instead of being present and enjoying my life. If you’re looking to improve your mental, emotional, or physical health while rediscovering the joys of life, consider finding a hobby to enrich your day-to-day routine. And if you’re having trouble narrowing it down, go with what you know and look to your inner child. Whether it be dancing, doodling, playing soccer, or painting, reconnecting with something that used to bring you bliss is a sure way to make your life a little bit more well-rounded in adulthood.

      4. Update your bucket list
      Source: Katya Wolf | Pexels
      When was the last time you took a peek at or updated your bucket list? Dream big and really explore the must-do and must-see things that you want to tackle in your future (both distant and near). Then, go through and sift out the selections that you can make moves toward right now. Whether you’re looking for a little bit of control over your destiny or simply want something to look forward to, getting creative and making plans for your future can help you continue on toward a life that you’re excited about.

      5. Schedule in time to connect with a loved one you trust
      Source: Elevate | Pexels
      When in doubt, phone a friend. Besides the fact that connecting with other humans can help boost your mood, improve your quality of life, and even lengthen your lifespan, catching up with someone you love and trust can be an incredibly therapeutic experience, especially when you’re feeling “meh” or like you’re in a bit of a slump. Whether you’re looking for advice, need to vent, or just want to distract yourself, reconnecting with your community can be a powerful tool for sifting out your own thoughts, releasing emotions, and increasing dopamine levels. Lean on your people—they’ve got your back.

      7 Tips To Change Your Mindset so You Can Manifest Your Dream Life

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

    • 125 Shares

      in health and weelbeing

      10 No-Hassle Steps I’m Taking Today for a Better Tomorrow

      by

      When it comes to self-love, I’ve always been an all or nothing kind of gal. I’m either on top of my routines doing the absolute most (6 a.m. wakeup, 7 a.m. hot yoga, 9 a.m. saying positive affirmations to myself in the mirror) or I’m feeling anxious and low on motivation while simultaneously avoiding human contact and responsibilities because I just can’t—there’s no in between. So if there are any sort of wellness tips I gravitate to in life, they’re the ones that are realistic, no-hassle, and attainable which proves to be especially important on those days where I’m feeling like I’m in a little bit of a slump.
      In an effort to find balance and consistency between who I am when I’m super high energy and who I am on days where I’m simply not feeling it, I’ve built up quite the repertoire of go-to wellness tips that I turn to to stay loving myself, even if I’m not up to moving mountains. Tried and true, here are 10 no-hassle steps I’m taking today to feel better by tomorrow:

      1. Going grocery shopping and filling my fridge with plenty of nutrient-dense foods
      If there’s one sure way that I know I can get myself out of a funk, it’s doing a grocery run to fill my fridge with plenty of nutrient-dense foods. Time and time again, I’ve fallen into the “I’ll just get fast food delivered” pit which, while initially indulgent, nine times out of 10 leaves me feeling sluggish and super guilty about the fact that I just dropped $30 instead of making something that would make me feel better. When I want to set myself up for a better tomorrow, I love filling my fridge with a lot of fruits, veggies, and foods with good fats and fiber to make feel-good options within reach.
      And when it comes to making sure I’m showing myself love by fueling myself with nutrient-dense foods I love having fresh avocados on hand. It’s virtually the only fresh fruit with good fats and plays a dual role in helping me meet both my fruit and good fat recommendations. Prioritizing nutrient-dense foods helps me to honor my body in a small way that makes a huge impact. From snack time to dinner and beyond, fresh avocados are one of my go-to grabs when I hit the grocery store and they help me to satisfy my hunger while nourishing my body and mind. Also, they taste incredible. Click below for a FREE handout featuring delicious avocado-based snacks inspired by a Mediterranean-style of eating!

      2. Listening to a mood-boosting playlist
      If I’m having an “off” day, one of my favorite tried and true ways to get back on track is to have a one-woman dance party to one of my favorite playlists. Listen—don’t knock it til you try it. I pop on my favorite playlist and start dancing and singing like nobody’s watching. And TBH, it’s super therapeutic. There’s something about scream-singing along to my favorite song that makes me want to run through a wall and definitely boosts my mood. 10/10 recommend.

      Source: Social Squares

      3. Tidying up my workspace 
      When I’m feeling overwhelmed, one of the first things to go and one of the areas that I pay attention to least is the cleanliness of my apartment. And in turn, having my physical environment cluttered makes me feel, well, not so great. I’m not super type A, but I’ll admit: I feel so much better when I tidy up even a small area, especially if I’m spending a decent amount of time there (cough, cough: my workspace).
      If my place is a mess, I’ll set a five-minute timer to clean up as much as I can beginning with one small area at a time. Starting with just five minutes is usually enough to get me to keep going beyond that amount of time. I’m definitely motivated by progress, so once I get going, I’m usually inspired enough to keep going. And if for some reason I just can’t go on after those five minutes, it’s still five minutes of tidying that I wouldn’t have done otherwise. It’s truly a win-win situation where I’m investing a small amount of time in something that I know will make me feel better. 

      4. Connecting with others
      When I’m not feeling the greatest, there’s one task above all that I simultaneously dread the most and know will likely cure me. And that, my friends, is phoning someone I love. Working up the courage and energy to ask for help or just put myself out there isn’t always the easiest task, but I’ve never left a phone conversation with my bestie or my mom feeling worse or the same as before. Connecting with people I love, even if it’s for just a few minutes over video chat, gives me a sense of belonging, reminds me I’m not alone, and usually results in a good, unexpected laugh that boosts my mood exponentially.

      5. Doing some light exercise 
      One area that I’ve made progress by leaps and bounds over the course of the last few years is my relationship with moving my body. In accordance with how I typically tackle things (all or nothing), I used to truly believe that if I wasn’t dripping sweat, burning an upwards of 500 calories, or crushing a new fitness goal every day, it simply didn’t count. For me, this would result in a ton of dread when I was heading to the gym and was detrimental to my motivation to move my body at all. Especially on those low-energy days, I couldn’t muster up what it took to hit those high-intensity workouts, so—*spoiler alert*—I’d do nothing at all.
      Since I’ve healed my relationship with fitness, I know just how much a lower-intensity, quick workout can do for my body and my mind. Gone are the days of absolutely wrecking myself at the gym. Don’t get me wrong: When the stars are aligned, I’ll do a high-impact workout here and there. But my 15- to 30-minute walks, 12-3-30 treadmill days, and stretching have proven to improve my mood tenfold (no pre-movement dread or anxiety required).

      Source: Colorjoy Stock

      6. Writing in my journal
      If there’s one therapy takeaway that I turn to above all others, it’s journaling. When I’m feeling anxious or low, one of my most tried-and-true ways to get my ruminating thoughts and feelings into the physical world are to brain-dump them onto paper through journaling. I’ve tried some more structured prompts in the past, but I’ve found that they work better for me when I’m feeling a little more inspired and high-energy. On those in-between days or if I’m in a bit of a mental slump, brain dumping has been my saving grace. After a good journaling session, my mind feels clear and new thoughts and challenges that enter my brain feel a lot more manageable. 

      7. Doing a five-minute meditation
      OK, I can’t lie. I might be the worst meditator that I know. But the way I see it, that also makes me someone who has a ton of potential (my “most improved” award will be here any minute now). I’ve found that doing guided meditations works a lot better for me and, like my brain dumping via journaling, helps me most when I have a far-too-full brain and not a lot of energy to spare.
      Sometimes, I’ll meditate in the middle of my workday to clear my mind before a meeting or when I find myself getting overwhelmed by tasks (especially when every single one is labeled as high-priority). Taking that step back has been so good for my anxiety and has helped me tackle my day with more focus and calmness. Other times, I’ll meditate at the end of my workday to help get me out of “work mode,” which has been a game changer for my end-of-day shutdown routine.

      8. Moving my nighttime routine up by 30 minutes to get a head start on sleep
      I’ve gotten a lot better at prioritizing my nighttime routine, but the reality is that even with a curated system for sleep, I don’t always get to sleep as early as I’d like. And the older I get, the more I realize how much sleep affects my mood, alertness, and efficiency the next day.
      I’ve found that cutting down my evening TV binge sessions by just 30 minutes has helped me start my nighttime routine earlier and has helped me get to bed at or before my intended sleep time. I’m definitely not cutting out my TV time altogether, but three-hour-long episodes are a bit excessive. As long as I tell myself “it’ll be there for me tomorrow,” I can usually peel myself away from the screen and get a good head start on my sleep game.

      Source: Amanda Vick | Unsplash

      9. Swapping scrolling on social media with a light read to wind down and relax
      For years, one of my worst habits has been scrolling social media (TikTok, Instagram, Facebook—you name it) as a way to “wind down” when I’ve time and time again learned that it does the exact opposite. Between being blinded by blue light, seeing something that can make me anxious and get my adrenaline pumping, or falling down a TikTok rabbit hole until 2 a.m., I’ve learned my lesson when it comes to scrolling. I’ve started reading lighter novels before bed which has done wonders for my wind-down routine. After a few pages of focused relaxation, I’m able to let sleep catch up to me and take me into the night.

      10. Setting tomorrow’s alarm for 20 minutes earlier than normal 
      If there’s one “I-hate-to-admit-it” way that I can ensure that I start tomorrow off on the right foot, it’s setting my alarm for a mere 20 minutes earlier than I normally do. Starting my day off with an additional 20 minutes to prioritize myself—journaling, meditation, doing my skincare routine at my leisure, romanticizing my morning cup of coffee, or reading (the world truly is my oyster)—is probably my favorite way to kick off a day. Even if the day ends up being hectic, knowing that I carved out a few minutes to show myself  some love is such a good feeling that surprises me every single time.

      8 Easy Daily Habits That Will Help You Manifest Your Goals

      This post contains a sponsored inclusion of Fresh Avocados — Love One Today, but all of the opinions within are those of The Everygirl editorial board. More

    • 125 Shares

      in health and weelbeing

      What You Should Manifest This Year, Based on Your Enneagram

      by

      Manifestation isn’t anything new (nor is it magic!). In a very practical sense, manifesting is about living a life of intention because the more energy and intention you direct toward your desires, the more results you see. I keep a manifestation journal where I envision the specific changes I want to see in my life in great detail that I often revisit and use to intentionally make those outcomes a reality. And to help with manifestation, you can turn to your Enneagram, which can tell you about your deepest desires, fears, and core motivations. As a Four, it’s how I realized that creativity was important to me in my career. To make this your best year yet, read on to find out what you should manifest and where to focus your manifestation powers, according to your Enneagram.

      For the ambitious and hardworking Ones, this year’s manifestation is all about self-acceptance. Envision the version of yourself outside of what you think others expect of you and give yourself your own stamp of approval. Ones are loved and worthy, regardless of whether or not they fall short of their goals. Choose to be happy now, not just when the next goal is met. Repeat an affirmation like “my value goes beyond my achievements” and be intentional about infusing joy into your life wherever and whenever you can.

      As selfless caregivers, Twos are ready to manifest a caring relationship because they are always giving. Intentionally seek out relationships that are about a balanced give and take, like a partner who will always check on you or ask about how you feel. Think about what relationships with people who support, encourage, and inspire you would feel and look like, and define what the boundaries around your time and energy mean to you. Manifesting balanced relationships will help you create the connections that leave you feeling appreciated.

      For Threes who put a lot of pressure on themselves, this is the year to manifest peace. Focus on the things in your life that prioritize relaxation and soothe you. Recall a memory or visualize a place that makes you feel the calmest. For me, it’s the sounds of rain falling outside my window or waves crashing on the beach. Close your eyes and take yourself to the place that lets you relax any tension in your body.

      As a Type Four, you are always finding new creative outlets and are only fulfilled if you’re truly imaginative. Manifest greater inspiration and a career opportunity that will allow you to be more creative. Picture exactly what it would feel like to get up every day and do work that excites you and allows you to express yourself creatively, learn a new skill that gets you closer to that goal, and look up your dream company that encourages individual creativity and see if there are any opportunities available. Feel a little underqualified? Fight the career FOMO and apply anyway.

      If you’re a Type Five, 2022 is your year to manifest abundance. This can be an abundance of new information to learn in a career that challenges your critical thinking or more income to feel more freedom and indulge in the things that make you happy. As the minimalist of the Enneagrams, Fives often believe that they have more than enough. Picture life without the feeling of scarcity and the steps you can take, like practicing gratitude. Start a gratitude journal and pick one to three things every day that you’re grateful for in your life. This will help you have a more positive outlook and manifest more abundance in your life.

      Sixes are acutely aware of all the things that might go wrong. This Enneagram type would benefit from manifesting all good things because Type Sixes are motivated by their need for security. Try drowning out the worst-case scenarios that can play out in your head and replace them with positive ones. Believe that good things are coming and picture what the feeling of safety feels like. Be intentional about not creating self-fulfilling prophecies and make decisions based on the feeling of safety, not fear. Focus on trusting that you’ve done all that you could to create safety and that you can handle anything that comes your way. 

      For the Enneagram that loves fun and exploration, manifesting the trip of their dreams is what this year is all about. Take little steps to bring you closer to ziplining in the Caribbean or dinner overlooking Santorini, Greece: research how much flights would cost, look up where you would stay, or just make a vision board of the destination you want to visit most. Even the tiniest acts can help you move toward your goal and manifest an exciting new place to discover. Even if your dream destination isn’t a reality for 2022, you’ll be manifesting more adventure, whether it’s a weekend trip every month or spending your Saturdays exploring places in your own city you’ve never been.

      Eights are natural-born leaders who love making an impact. Since Eights can sometimes feel disconnected from others, try manifesting community this year. You’re already passionate, so why not find a group of people who also care about the causes that matter, and use your assertiveness and influence more intentionally. Envision what it would feel like to be a part of something bigger and what a supportive, collaborative community looks like for you. Search for local opportunities to volunteer or take the lead by organizing a food drive.

      Nines use their communication skills to bring peace amongst their loved ones, often at the cost of their own. Nines can step into their power when they not only think of others but also think of themselves. Manifest main-character energy to make yourself a priority, and shift your perspective to consider that it’s OK (and necessary) to sometimes be the center of attention or romanticize your life. What would it look and feel like if you said how you felt, regardless of any potential conflict? Journal about situations where future you put yourself first.

      How You Need to Recharge, According to Your Enneagram More

    • 163 Shares

      in health and weelbeing

      7 Secrets To Getting More From Your Workouts, According to a Personal Trainer

      by

      I’m pretty good at fitting a workout into my routine. Whether it’s 10 minutes of pilates on my lunch break or a 35-minute strength-training class after work, I can find time on even the busiest of days. But is finding time enough? Whether you find random pockets of time to squeeze it in like me or rely on 60-minute training sessions six days a week, we can all agree that if we’re going to spend the time to work out, we better get the most from it. 
      So what does it take to turn any exercise into an effective workout that will help us reach health goals? Just ask Danyele Wilson, a NASM-certified trainer, HIIT master trainer, Tone & Sculpt coach, and all-around badass. After obsessing over her at-home workouts (and envy-worthy abs) on Instagram, I knew I had to pick her brain. Here are her secrets to get the most out of every single workout and reach your fitness goals (hint: work smarter, not longer).

      Meet the expert
      Danyele Wilson
      NASM-certified trainer
      Danyele is a HIIT master trainer, Tone & Sculpt coach, and an EvolveYou Trainer. She has designed home and gym workouts with programs to suit all fitness levels.

      1. Define your “why”
      As with any health or wellness goal, find a reason to achieve that goal that will motivate you. No matter how much you think you want to work out every day and eat a clean diet, if the reason is that you’re “supposed to” or because it will help you look a certain way, you probably won’t stay motivated through the toughest workouts and busiest days. Instead, think about why you really want to exercise. Is it to feel more confident, be more connected to your body, or to live a longer life? Now that’s what will get you through the tough times. “It’s important to set the tone and intention for your workout, so when it gets hard, you have a clearly defined reason to carry you through,” Wilson explained. 

      2. Never skip a dynamic warmup
      It goes for new relationships, and it goes for exercise: When you go from 0 to 100 way too quickly, it can cause some serious damage. As Wilson said, “a warm body is ready to perform; a cold body will put you at risk for injury.” Next time you’re thinking of going straight into a sprint or HITT circuit, stop and take a few minutes to make sure your body is ready so that it can perform its best and to decrease your risk for injuries. You want to warm up the body to ensure the muscles have enough oxygen and increase flexibility to reduce injuries. Wilson recommended fitting in at least five minutes for a warmup. Try active stretching and low-heart rate cardio like walking on the treadmill.

      3. When weight training, start with compound lifts
      Compound lifts are any strengthening exercise where you’re using more than one muscle group at a time (like squats or deadlifts rather than bicep curls). Wilson said that knowing this is key to getting the most from your workouts. “Compound lifts demand the most energy, so it’s important to get those big lifts out of the way before you start to fatigue,” she explained. If a phrase like “compound lifts” sounds a little too out of your league or weight training is not your thing, Wilson’s tip works as a framework to make the most of any workout. Start with whatever exercise, movement, or part of the body feels the most challenging for you and will require the most energy (instead of putting off the hard stuff until the end). At the beginning of the workout, you’ll have more endurance for tougher movements.

      4. Focus on mind-muscle connection
      If you’re like me and move through workout classes thinking about what you’re going to have for dinner later, new’s flash: We’re missing out on a key piece of the exercise. “Focusing on the mind-muscle connection is important to ensure you are never just going through the motions and are working out as efficiently as possible,” Wilson said. In other words, focusing on the targeted muscle can engage it more, making it work harder and more efficiently. When you’re more mindful of each movement, you’ll be better with your form (more on that below), and you’ll focus on the working muscle, making it work more effectively.

      5. When you feel tired, focus on form
      If you haven’t already perfected your form, you need to. Proper form helps you maximize a workout by using your energy for the extra push, meaning that no movement goes to waste. If you have improper form, you might be targeting unintended muscles and setting yourself up for injury. Plus, good form means you can run faster, jump higher, and push harder (yes, you will feel like Superman). Wilson especially recommended focusing on form when you get tired during a workout. It’s so much easier to slack on form when your body feels exhausted, so being extra conscious can not only help you push through the rest of the workout, but Wilson also relies on this trick to prevent injuries.

      6. At the end of the workout, try something that will empty the tank
      Whether you’re looking to maximize a 10-minute, 30-minute, or 60-minute workout, you should end feeling like you gave it your all. Not only is this good for your confidence, but it’s also good for your body and ensures that you’re challenging yourself. Wilson recommended ending each workout with a burst of movement that will empty the tank. “This will allow you to surprise yourself with how far you’re able to go,” she said. “Tie meaning to those final movements, dig deep, and finish strong.” Try a rep with a heavier weight or a cardio burst of jumping jacks, and don’t forget to crank up the workout playlist.

      7. Remember that how you do one thing is how you do everything
      Exercise is not only beneficial because you know it’s good for your health. Exercise is also an opportunity to boost your confidence, challenge yourself, and learn what you’re capable of. Wilson sees exercise as an opportunity to practice the skills she wants to incorporate in her entire life, believing that the way she does one thing is the way she’ll do everything. “If you’re willing to take shortcuts during a workout, you’ll be willing to take shortcuts in other areas of your life,” she explained. “Decide not to settle, so the power you feel after finishing a tough workout will spill into other areas of your life.” BRB, going to go crush a HITT circuit after that motivation.

      I Asked Shay Mitchell’s Trainer How to Get More Toned
      Here’s what she said More

    • 150 Shares

      in health and weelbeing

      Want To Be As Confident as Rihanna? Here Are Her Best Tips

      by

      She’s broken down barriers in beauty, fashion, music, and now maternity style—Rihanna isn’t afraid to make a name for herself in everything she does, with a confidence that is hard to match. But confidence isn’t something that happens overnight, and everyone, even Rihanna, has bad self-esteem days, especially as a woman in industries that aren’t historically welcoming. Confidence is not something you’re born with; it’s a muscle that needs to be continually worked.
      If you feel like a lack of confidence gets in the way of opportunities, you are not alone. But as women such as Rihanna continue to break down these barriers, we get closer and closer to breaking the confidence gap. If you still need a little help reaching Rihanna-level confidence, Riri’s got you covered. She’s shared some game-changing confidence secrets over the years, and we’re breaking it all down below. 

      Do everything for you, not for others.
      It may sound cliché to say “love yourself” and you may have seen it in every self-help book or cheesy wooden sign from Home Goods, but Rihanna knows that loving yourself isn’t as simple as a book or quote. In an article with Emirates Woman, she explained that loving yourself is actually about doing everything for yourself, not for others. For example, she said that makeup and fashion can be big influences in helping you feel confident, but you have to “make sure you are doing it to make you feel good and aren’t trying to impress anybody else.” 
      Start living your life for you and not for others. Repeat an affirmation every morning so you wake up for yourself instead of for that morning meeting or even to let your dog out. When you pick out the clothes you wear or decide to post that picture on Instagram, don’t do it for anyone other than you: Maybe those boots make you feel sexy or that photo was taken during a moment when you were having fun. It’s so easy to fall into the trap of trying to impress someone with what you think they’ll like or following a trend you don’t fully love (been there), but those things never end up making you feel better in the long run. We’re all uniquely beautiful, and the sooner we realize it, the faster we can become more confident versions of ourselves. 

      Fake it ’til you make it.
      Rihanna has some pretty iconic red carpet moments, but one of my personal favorites is not her outfit but an interview (although the outfit is fierce too). When asked what she does on days where she doesn’t feel as confident, she responded, “I pretend. It’s either that or cry myself to sleep, and I mean, who wants to do that? You wake up with puffy eyes the next day—it’s a waste of tears.” It’s so true. As the founder of multiple successful companies and a huge public figure, Rihanna probably has had to pretend once or twice. While sometimes it is nice to have a good cry session, other times, we have to pretend we know what we’re doing and power through.
      As women, we often feel we have to be fully qualified to apply for the dream job or know all the answers to be successful, but we’ll never reach our dreams or achieve new things if we’re not putting ourselves out there. Maybe it’s easier to be confident when we know we’re 100% qualified, but the truth is, we rarely will feel totally ready for anything new (especially when we’re challenging ourselves). Perhaps pretending to be confident is the stepping stone we all need to embrace confidence fully. 

      Choose your role models.
      Rihanna might be one of the best role models, but she has great role models of her own. In an interview with Emirates Woman, she opened up about the women in her life who taught her about the power of self-love. “Both my grandmother and my mum were strong independent women—they had to be,” she said. “They were both independent women who made things happen for themselves, and I am so thankful I grew up around women like that.”
      They say the people you spend the most time with are reflections of you. Spending time with confident people who can help guide you can help you become more confident too. Rihanna was able to identify her role models early on and look to them for guidance to become the confident person she is today. Maybe for you, it’s a coworker or your boss. Maybe it’s a mentor or your best friend, or perhaps you have yet to meet your confidence clan, but you can work to do so. Having someone you look up to and to help guide you is a great step to embodying confidence. 

      Stop comparing yourself to others.
      In the age of the internet, it’s no wonder comparison is a major confidence buster. As a woman who grew up in the spotlight, Rihanna was constantly compared to other women. Whether it was her body, music, or opinions, she was unfairly pitted against others when she should have been admired for being uniquely herself. Today, she is shining a light on the importance of not comparing yourself to other women. “The biggest mistake you can make is to compare yourself with someone else,” she told InStyle.
      Social media can sometimes feel so overwhelming that it’s hard not to compare yourself with an influencer, celebrity, or even a friend. But behind the photoshopped images are real people who have good and bad days too. Rihanna knows that the most confident women stay true to themselves and don’t fall down the hole of comparison (it’s the thief of joy, after all). She said that she wants to “encourage girls and women to respect their uniqueness.” Well, if Rihanna says so.

      A Confidence Coach’s Tips To Be More Confident
      these tips will change your life More

    • 213 Shares

      in health and weelbeing

      I’ve Tried Everything Under the Sun—These 3 Products Actually Make That Time of the Month 10x Better

      by

      Let me introduce you to the most toxic relationship in my life: the one between me and my period. I had my first period at 12 years old (also the longest relationship of my life), and one month later, I felt my first series of intense, painful cramps so bad that I stayed home from school. Over the next few years, they only got worse. My gynecologist prescribed me prescription painkillers and eventually birth control pills, but neither totally worked and it felt more like I was putting a Band-Aid on the problem by adding more to my body instead of healing my body at the root.
      During this long, toxic relationship, you can bet I tried every supplement, prescription, tea, patch, app, and period relief product under the sun (you name it—I promise I’ve tried it). But there are three MVP products that have stood the test of time (and bad PMS) and worked so well that I keep a regular stock to use every month to make my period so much more bearable. Read on for my must-haves for that time of the month and which to try based on your period symptoms.

      Relief Balm
      Best for: cramps or back pain
      I had to try this period hack for myself to believe it. It all started when The Everygirl team was talking about our universal obsession (AKA Equilibria CBD products), and some people mentioned they use the Relief Balm to ease period cramps. A cream for cramps? Yes, please! TBH, I didn’t think anything topical could make a difference in my intense, painful, long-lasting cramps, but the ingredients sounded alluring. With 500 mg of CBD, coconut oil, shea butter, lavender, and rosemary, the Relief Balm is aptly named for its promise to absorb into the skin for relief of achy joints, soreness, and—you guessed it—period cramps.
      I was an immediate convert after my first time trying. It’s hard to explain how your ovaries feel (I never thought I would type that sentence), but there was a calming, cooling sensation that eased my cramps for about an hour, thanks to fast-acting formula. Even when the cooling sensation went away, my cramps came back a lot less painful, so it seemed to genuinely soothe instead of temporarily mask the problem.

      Equilibria
      Relief Balm
      Use code THEEVERYGIRL for 20% off your first order!

      Dynamic Roller Duo
      Best for: fatigue, insomnia, stress
      The genius CBD-infused rollers from Equilibria have been my go-to for everything from de-stressing before bed to energizing before a meeting or presentation (they come in both an energizing and calming formula). But my menstrual game changed as soon as I started adding them into my period symptom arsenal. When that mid-cycle fatigue hits (you know what I’m talking about), I use the Energizing Roller (with essential oils like peppermint, spearmint, and sweet orange in addition to CBD) to wake me up and help me feel inspired before a workout or meeting that my period very much does not want me to do.
      Likewise, the Calming Roller (with essential oils like lavender, rosewood, and chamomile flower infusion in addition to CBD) is my saving grace when I’m having trouble sleeping (anyone else get period insomnia?) or the PMS mood swings start kicking in. I love having a more natural, relaxing, good-for-you solution instead of another cup of caffeine or suffering through mood swings. Simply massage the roller onto your temples, wrists, or any other pulse points for instant and refreshing relief. 

      Daily Drops
      Best for: PMS-related stress and anxiety
      I’ve been adding the mint Daily Drops from Equilibria to my morning coffee for almost two years now (time flies when you’re de-stressing with CBD!) and I’ve noticed a huge difference in how I respond to stress throughout the day and how much better my focus is, but I’ve also noticed less tension and stress that often come with my period. These drops are different from the Rollers or Relief Balm because they’re intended for daily use to build up an increased sense of calm and balance in the face of day-to-day stress (instead of immediate relief), so I love that I’m actually providing lasting change in my body over time to help with the moodiness, stress, or occasional sadness and anxiety I feel around my cycle.
      Hot tip: Take the Daily Drops at the same time or after eating a healthy fat (like nut butter, avocados, etc.) for increased efficacy. I love this ritual because healthy fats are also really good for hormonal health, so I feel like I have a daily habit that helps my body heal in multiple ways and eases period symptoms, no matter what time of the month it is.

      Equilibria
      Daily Drops
      Use code THEEVERYGIRL for 20% off your first order!

      How To Heal Your Period Problems Once and for All
      According to a holistic expert

      This post is sponsored by Equilibria, but all of the opinions within are those of The Everygirl editorial board. More

    • 175 Shares

      in health and weelbeing

      I’m a Health Coach and These Are the 5 Things I Can’t Live Without

      by

      When it comes to my wardrobe, I’m a sucker for budget finds, and I keep my beauty routine somewhat minimal. But wellness essentials are my kryptonite. I have tried just about every supplement, technology, and must-have that pops up on the internet or is recommended by doctors. I have a budget specifically for all of my health and wellness necessities, and have been known to spend over that on one too many occasions. And while I love a good sauna blanket or red-light therapy device as much as the next girl (sure, call me extra), there are only a few things that I literally use every single day. And the best part? They’re all worth the investment, easy, and convenient. Read on for the five wellness essentials I can’t live without:

      1. Nutrient-dense fruits like avocados
      We all know that avocado toast had its moment, but this Instagram-favorite fruit has always been a can’t-live-without item for helping me live my best life. Whether it’s in a salad, smoothie, or mashed into a delicious guacamole, avocados are extremely delicious and versatile. Fresh avocados are a good source of fiber, have naturally beneficial fats, and provide other nutrients that help me feel my best. My trick to making healthy decisions is to always have nutrient-dense snacks on hand so I’m not just reaching for the closest bag of junk food when hunger strikes. I love avocados sliced with salt and pepper, mashed into a dip for veggies and crackers, or blended with cacao into a chocolate pudding. If you’re looking for avocado-centered recipe inspo, look no further… check out this FREE handout featuring delicious avocado-based recipes inspired by a Mediterranean-style of eating!
       

       
      2. Oversized water bottle
      Not to brag, but I’m really good at drinking water. It’s taken years, but I have trained my body to constantly crave hydration—I really feel it if I haven’t had enough water during the day or if it’s been greater than 20 minutes since I’ve taken a sip. No matter if your most toxic trait is bragging about how hydrated you are like me or if you can never remember to drink enough, my best hack is using an oversized water bottle. Think about it: The biggest struggle with drinking water is getting up to refill when you’re sitting at your desk all day or not getting enough water in while you’re on the go. When I upgraded my basic, wimpy bottle to a 64oz tumbler, my hydration levels transformed. Now, I drink enough water because I don’t have to keep getting up from my desk to refill, and can bring enough with me on the go to stay hydrated throughout the day. Trust me: Your hydration goals have never been easier to reach.

      Source: Social Squares

      3. Dedicated journals
      Full transparency: Yes, I am a health coach/wellness editor, and have therefore been telling women to journal ever since I can remember, but it’s taken me a while to actually get into a journaling habit myself. I write all day every day, so the last thing I was tempted to do on my off time was–you guessed it–write. In the name of health, I’ve tried making lists of what I’m grateful for or following guided prompts, but it never really stuck because it felt more like a mindless routine or item on my to-do list than a genuine self-care practice.
      But at the end of 2021, I learned about manifest journaling and something clicked. Now, I have a dedicated journal just for manifestation practices, which encourages me to keep up the practice much more than when I used the same notebook for all my brain dumps, notes, and attempted journaling. Additionally, I’ve been using journaling as a way to connect with and document specific nutrition and wellness goals which has been such a game-changer for me. I started looking at journaling as a rehearsal for how I wanted to live my day and a way to shift my energy instead of looking at it as something I was supposed to do.

      4. Ice roller
      Another confession: I run puffy. I will wake up after even a full eight hours of sleep and not even recognize my reflection because my eyes are overpowered by severe under eye bags and my jaw and cheekbones have gotten lost in all the puffiness. Enter: my go-to ice roller. I’ve tried a lot of different techniques, but ice rolling is the one practice that I can’t live without. You might have seen this affordable and popular tool on social media and it’s well worth the hype. Massaging with an ice roller proved to be an instant de-puffer, plus it takes very little time or effort (which is an automatic win for me). Ice-rolling can reduce puffiness and redness in the skin and can help boost circulation. I also use it on my neck and temples when a headache is coming on for immediate relief. Try a roller, put your favorite facial massage tools in the fridge, or just use an ice cube if you’re in a pinch.

      Source: ColorJoy Stock

      5. Ankle weights
      Historically, I’m a trendy-workout-studio-only kind of girl. My best motivation comes from mood lighting and loud music, and I’m a sucker for any entrance or studio that has an Instagram-worthy neon sign or floral display. But I had to drastically shift my idea of exercise when the pandemic hit and all my beloved studios shut down (taking their neon signs with them). One of the best purchases I bought during the first week of lockdown was a pair of ankle weights. I used them as you would expect (around my ankles for a workout), but I also put them on my wrists to work arms and started wearing them on walks just for an added challenge. Cut to two years later and they are my go-to wellness accessory, whether I’m cooking dinner or taking my dog outside. A light pair of ankle weights is one of the easiest hacks to work on strength without even trying.

      I Made These 5 Wellness Changes for Spring and I’m Already Feeling 10x Better

      This post contains a sponsored inclusion of Fresh Avocados — Love One Today, but all of the opinions within are those of The Everygirl editorial board. More