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      The Everygirl’s Summer of Wellness Checklist—15 Ways To Have Your Healthiest Summer Ever

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      Whether it’s barbecuing on a patio while drinking rosé or lying on a beach with a good read, summer was made for indulging in the greater joys of life. It’s easy to ditch the gym when the weather is nice or forget to drink enough water when you’re busy hanging with friends (we’ve all been there), but a summer of wellness doesn’t mean you have to stick to your same healthy routines; it just means adjusting based on what your body needs for the season.
      The good news is that having your healthiest summer ever also means having your best summer ever. We’re not here to give a list that takes away from enjoying everything summer offers; this checklist is here to enhance every moment, so you can soak up the sun and head into fall feeling better than ever. Here are 15 ways to have the healthiest (best!) summer yet.

      1. Exercise outdoors
      If the sun is shining, you might as well be soaking it up. Summer is a great time to take your workouts outdoors, whether it be running, playing tennis, doing yoga in the park, or hiking. You’ll not only be breaking a sweat but also be soaking up vitamin D and getting the fresh air your body is desperately craving after a winter indoors. 

      2. Protect your skin
      SPF should be your best friend this summer, and—lucky for us—there are some amazing brands to choose from that are lightweight and perfect for everyday wear. If you haven’t already, start incorporating sunscreen into your daily skincare routine. After all, UV rays are stronger than ever, and we all want to maintain flawless skin year-round. 

      3. Eat in season
      Not only is eating in season more nutritious, but it’s also more affordable and leans into what your body is craving. This summer, choose fruits and vegetables such as strawberries, peaches, cherries, cucumbers, corn, beets, and radishes. You can even go one step further and shop for it locally.

       
      4. Shop locally 
      Ditch the grocery store and hit up the local farmers market instead. Summer is the best time to find fresh and local produce that usually tastes better than store-bought. Shopping locally also means you get to support your community too.

      5. Take a vacation
      It’s time to put that PTO to good use. Everyone needs a vacation, and this summer, actually take one. Whether it’s a month-long trip or a weekend getaway, take some time to relax and unwind. Mental health is just as important as physical health, and taking some time away from your busy day-to-day schedule is necessary for overall well-being.

      6. Hydrate
      If you achieve one thing on this list to have a healthy summer, let this one be it. Drinking water can sometimes feel like a chore, but it’s so important to hydrate, especially as the weather gets warmer. You can even try adding fresh mint, lemon, or lime to boost the flavor and nutrients.

      7. Stretch more
      Stretching is a highly underrated activity that we should all be doing more of and not just after workouts. Stretching can not only help strengthen your muscles and reduce the possibility of injury, but it can also help with digestion. Try taking 10 minutes every day to stretch and slowly see the difference it makes in your body.

      8. Upgrade your cocktails
      Who doesn’t love a summer cocktail? You can find me on a patio with a glass of frosé all summer long. But this season, try upgrading your summer cocktails by opting for vegan and organic wines, less-sugary cocktails, or even a mocktail. You’ll wake up Sunday morning hangxiety-free.

      9. Try a new hobby
      Always wanted to take a painting class? Or maybe try out paddleboarding for the first time? This summer, start a new hobby—something you’ve always wanted to do but never had time for. A healthy summer is all about balance, which means prioritizing time for yourself and pursuing passions, interests, and new adventures.

      10. Buy a swimsuit you love
      This summer, find a swimsuit that makes you feel confident because beach days should be something you look forward to and not something you stress about. But swimsuit anxiety is real, and the #1 way we can combat it is by loving our bodies more, so make it your mission to find the swimsuits that make you feel as amazing and confident as you already are.

      11. Unplug from tech
      If there was ever a time to unplug from our phones and computers, it’s during the summer. Try spending a whole day without social media and plan to read a book at night before bed instead of watching TV. Bottom line: Take some time to live in the moment and away from screens. 

      12. Exfoliate
      Whether you wax, shave, laser, or simply spend a lot of time outside in the sun, our skin can become very dry in the summer. Taking the time to exfoliate can help lock in moisturizer and reduce the redness and bumps that may come from the many things we do to our skin. Our skin is our largest organ, and we must take care of it.

      13. Start an herb garden
      Embrace your inner green thumb this summer and start an herb garden. You can start one no matter the size of your home, and taking a couple of sprigs of fresh mint for a salad or cilantro for tacos will make you feel like a proper chef.

      14. Switch up your coffee order
      It’s iced coffee season, but instead of just switching your drink from warm to cold, try switching up the add-ons. An ingredient like cinnamon is full of antioxidants, and collagen is great for hair, skin, and nail health. Soon, you’ll be bragging about your coffee order to everyone.

      15. Manifest your healthiest summer ever
      Having your healthiest summer ever is really about embracing a positive mindset. Write down all the ways you will have a healthy summer (taking from this list and adding your own). Once you get clear on how and why you want to manifest a healthy summer, nothing will stop you from this being the best one yet.

      10 Ways To Upgrade Your Routine for Summer More

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      Why You Shouldn’t Have Cheat Days—And What To Do Instead

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      Warmer days are upon us, and hot girl summer is on its way. With the mini skirts and strapless bathing suits that come this time of year, unhealthy habits can start to arise with the pressure about our bodies, like falling into the cycle of restrictive eating and cheat days (or using the weekend to “cheat” with food) as a means of eating 100% “healthy” for the rest of the time. Moralizing our food and rewarding ourselves on one specific day by loading our bodies with foods we’ve been restricting has become normalized in mainstream diet culture and caused quite the disconnect between our minds and our bodies. 
      Trust me: Whether you want to lose weight, develop a healthier relationship with food, heal symptoms, or get out of the vicious cycle of eating healthy all week just to load up on “junk” food all weekend, you can achieve any goal by appreciating your body and stopping with the restrictions and binges. In other words, you can achieve the lifestyle you want without cheat days. If you’re constantly asking yourself, “Will this chocolate chip cookie set me back?” or you’re always saying, “I’m craving a Big Mac, but I’ll just save it for my cheat day,” keep reading to find out why experts recommend stopping with the cheat days and what to do instead.

      Why do cheat days do more harm than good?
      What seems like one day or weekend taking a simple “no rules” approach can actually be a detriment to your overall well-being. “In the short term, cheat days can cause physical discomfort, digestive upset, lethargy, and negative feelings of shame and guilt,” explained Miranda Galati, MHSc, RD. “In the long term, cheat days can disconnect us from our body’s signals of hunger and fullness and make it more difficult for us to eat the right amount for our unique body.” Personally, the idea of a cheat day has never sat well with me. Holding out for a certain day of the week where I can indulge in anything puts all of the power into what I’m consuming and how it will make me feel versus me claiming my own power to make choices for myself that make me feel good.
      Plus, putting food in categories of what you “should” eat and what you’re only allowed to eat when you’re “cheating” not only takes the joy out of eating, but it can also instill guilt and shame as well as binges and cravings. “‘Planned binges’ lead us to eat way more of the food we’ve been avoiding all week than if we just allowed and normalized them on a regular basis,” agreed Alana Van Der Sluys, a certified intuitive eating counselor. 

      What to do instead of cheat days:
      We can get so consumed in what foods are healthy and unhealthy that we completely dismiss what it truly means to be healthy. The relationships that you foster—including the one you have with food—play a huge role in your overall health. It’s important to consider your health in its entirety when considering your goals. With that being said, here are a few things to keep in mind that can help with ditching cheat days completely. 

      Prioritize moderation over perfection
      “Our health habits are not determined by one choice or even by one day—it is about patterns,” explained Johna Burdeos, a registered dietician. We’ve heard it time and time again, but the saying “moderation is key” really is true. Of course, there are foods that are more nutritious than others, but the goal is to develop a lifestyle that can be maintained rather than forming an unhealthy relationship with food. Before swearing off any one item or food group, ask yourself, Do I really see myself never eating [insert your favorite junk food here] ever again? Odds are, you’ll find it’s not sustainable to give up any one thing, so instead, think about how you can enjoy it in moderation (rather than expecting complete perfection). “When we aim for perfection, we are setting ourselves up for burnout, guilt, depression, and disordered eating,” Burdeos said.

      Opt for nutrient-dense foods
      Even what was traditionally deemed your “cheat day” foods can be nutritious! Instead of focusing your attention on what you need to eliminate when you’re trying to be “healthy,” prioritize how any snack or meal can be more nutritious. “If your favorite food is mac and cheese, maybe choose higher-quality ingredients like organic, grass-fed cheddar cheese, unsweetened non-dairy milk, or pureed steamed cauliflower, and add in some greens and fiber like chopped-up broccoli or green peas,” suggested Tara Bassi, MSc, CNS, LDN. Opting for more nutrient-dense foods can ensure you’re satisfying your cravings, fully enjoying your meals, and fitting in the nutrients that make your body feel good.

      Eat mindfully
      Eating can feel so mindless when you’re doing it in front of the TV, while you’re on your phone, or sitting at your desk. Galati suggested enjoying what you’re eating without any distractions so that you can fully enjoy it and are able to stop eating once you’re satisfied.

      Adapt a food freedom mentality
      Shift from an “all-or-nothing” cheat-day mindset to a food freedom mentality. “A food freedom mentality is where all foods are allowed any day of the week,” explained Kaleigh McMordie, MCN, RDN, LD. “It takes practice, but once your mind has shifted, eating a balanced diet with occasional treats becomes effortless and is much healthier in the long run.” More importantly, being in a position where you can choose what to eat, how much to eat, and when to eat is a privilege. Eating is not meant to be a punishment or a chore; it’s meant to be pleasant and satisfying.

      Take the pressure off
      What you eat is only one component of looking and feeling good—exercise, stress, sleep, and overall well-being are important factors to keep in mind that dictate your well-being just as much (if not more!) than what you eat. Speaking to yourself with compassion and approaching your health goals with gratitude for all your body can do for you works wonders for a sustainable healthy lifestyle. 

      A Dietician’s Guide to Mindful Eating More

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      What is Gua Sha? Everything You Need to Know About the It Skincare Tool of 2022

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      I know a thing or two about stress, and I’m (unfortunately) pretty well acquainted with the toll stress can take on the skin and body: acne, texture, dullness, and so much puffiness. My mom says it’s all the french fries I eat, but I certainly wouldn’t eat (as many of) the fries if I was relaxed!
      So I went on the hunt for products that could both help my skin and help me destress. I tried the spoon in the fridge (OK, TBH, that was painful!), tons of eye creams, and cutting out dairy (didn’t work for me, but it might for you!). My first obvious choice was a jade roller (how could you go wrong!), but the more I researched (AKA stalking all my favorite beauty bloggers on Instagram for hours), I decided to get in on a trend early.
      An Amazon Prime delivery and a month or so later, my gua sha stone and I are basically BFFs. Because I’m so obsessed with my nightly gua sha massage ritual, I’m giving you all the details about what it is, what it does, and how you can do it at home. 

      In this article

      What is Gua Sha?
      Gua sha (pronounced gwa-shah!) is a tool (or tools) used to scrape the skin to promote circulation. Ancient Chinese medicine utilized the gua sha tool thousands of years ago to increase blood circulation and heal the body. 
      When you give yourself a gua sha massage, you’re essentially scraping all of that water and lymph under your skin to the edges of your face and pulling it down your neck to drain. It’s kind of gross but also super cool, huh? It moves all the blood around under your skin, so after a gua sha session, your face is plump with fresh, new blood to the surface.
      In Chinese medicine, gua sha came in the form of soup spoons and other items (which isn’t exactly what all the gua sha stones you see on Instagram look like). Generally, gua sha is made of either jade or rose quartz stones (jade is known for purifying and healing your energy).
      Here, I’m discussing gua sha as a facial tool for massage. However, there are larger tools that can be used for gua sha on the body. I’m dying to find an acupuncturist to see all the amazing things gua sha could do for my body now that I’ve seen how it helps my face!

      Benefits of Gua Sha

      Improves circulation
      Gua sha is the tool if you want to increase blood flow in your face. Circulation in itself has so many benefits, from decreasing inflammation, adding a glowy look to the skin, anti-aging, and more.

      Aids in lymphatic drainage
      Suffering from extra fluid in your face? Gua sha can help with that. Lymphatic fluid is basically all the fluid coming from your lymph nodes that hasn’t quite made its way back to the cardiovascular system. Massaging the skin helps drain that fluid from your face (yuck), and gua sha is the best tool to get that all to come out.

      Source: Pavel Danilyuk | Pexels

      Relieves muscle tension
      As you scrape the gua sha across your skin, you’ll start to feel your face instantly relax. For years, everyone thought I had TMJ because of my jaw issues, but it turns out, I clench my jaw while I’m sleeping when I’m stressed (so basically all the time). As soon as I started using gua sha, I immediately noticed that my jaw felt less tight, and I was able to relax it more than ever.
      The scraping motion you do with a gua sha stone breaks up the muscle tissue, called fascia, which brings circulation and causes the muscles to relax more. If you are dealing with stress and can feel it in your face, gua sha is a super-easy way to bring some relief while adding some awesome self-care to your day.
      An added benefit: fewer headaches!

      Can help with skin dryness
      Stop the presses—gua sha might save all of you dry-skin gals! Yet again, when you push all of those toxins out of your face, your skin begins to plump up with moisture since it isn’t weighed down anymore.

      Reduces breakouts and helps with anti-aging
      Yep, gua sha is basically a miracle worker. All that lymphatic drainage lurking in your skin is bound to cause some buildup, which is what can lead to acne, texture, and dullness in the skin. The massage, therefore, brings elasticity and brightness to the skin. Using firmer pressure can even help you tackle fine lines and wrinkles.

      Adds facial contours
      No need for expensive contour powders with your gua sha! As you scrape your gua sha stone across your cheeks, you’ll start to notice facial contours you never knew you had. While this slimming effect is only temporary, over time, getting the blood circulating and moving around all that lymphatic drainage can only help if you’re trying to slim down your face.

      How do I do it?
      [embedded content]
      You can do gua sha massages after either the serum, moisturizer, or oil step of your routine. I prefer to do my gua sha after I’ve applied all the products to my skin because it helps the stone glide across the skin effortlessly.
      Each gua sha tool is shaped differently, so find the side that works best for the different contours of your face. I first use the side with the divot on mine to fit the contours like under my eyes, on my cheeks, and on my chin, and then I take the curved side for my forehead and down my neck and chest.
      Because you’re about to push all these toxins out of your face (sounds amazing, right?), I like to make sure my neck is decongested before I start pushing all the gunk down it. In three different sections (both sides and directly under my chin), I run the tool toward my face for about five to 10 strokes.
      Then, in a sweeping motion, I scrape the gua sha tool from the middle of my chin to right under my ear on my jawline and repeat five to 10 times depending on how excited I am to hop into bed. I do the other side and then continue up the face, scraping the gua sha from the corner of my mouth to my ears, under my ears, and just above my eyebrows. It sounds like a lot, but it’s so relaxing that you’ll be wishing you could rub that thing over your face for hours (If you can’t tell, my gua sha and I are in a serious, committed relationship right now).
      If you need a visual, the video above is a great tutorial! Once you start gua sha-ing away, you’ll get into your own groove of how you like to do it.
      As you’re massaging, don’t be afraid to add some firm pressure. Obviously, we’re not trying to bruise ourselves, but if some redness or little red dots appear, that’s normal. Redness means that the gua sha is bringing blood to the surface, so it’s doing its job!

      I already have a jade roller. Do I need both?
      Depending on your needs, both a gua sha stone and a jade roller can be beneficial. In my experience, a jade roller is amazing for helping products like serums and oils sink more deeply into the skin. I love using a jade roller to apply my eye creams at night as well as on top of sheet masks to help all that goodness soak in (one of my fave skincare hacks!). Gua sha, on the other hand, is more for massages than products. It helps you pull out all those toxins in your skin at a deeper level than the jade roller.

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      The Summer of You: 10 Ways To Upgrade Your Routine for Summer

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      While we know summer self-care is important, self-care is not always as easy in the summer as it is in other seasons when everyone is cooped up indoors (and no one’s posting envy-worthy road trip pics). During warmer months, if you don’t live at a beach, crush intense workouts regularly, or go on dreamy vacations every weekend, it’s easy to feel like you’re missing out. I like to call it FOMOOAPS: Fear of Missing Out on a Perfect Summer (maybe a stretch?). But focusing on what you’re not doing is taking away from what you should be doing: caring for yourself. Screw the FOMO and instead, make this the summer you put yourself first. Here are 10 ways to upgrade your routine to make the most of the season.

      1. Switch up your workouts
      If you’re stuck in a rut because you take the same workout class every day, summer is your solution. Consider taking your HIIT circuits or yoga flow outdoors: Bring your mat and sun salutations to the park or go for a walk instead of running on the treadmill. Summer is also a great time to try a workout you’ve never done before: Go for a hike, try an outdoor class, ask a friend to join, or try a totally new type of workout. Bonus: Thanks to the longer days, warmer weather, and brighter sunlight, we often have the most energy in the summertime, so take advantage and up the intensity: Go for a high-energy dance class if you’re usually a relaxing-flow kind of girl or train for the marathon you’ve always wanted to run. Just don’t forget your SPF!

      2. Make your own summer vacations
      Ah, remember childhood (or High School Musical 2) when summer was synonymous with vacation? Summer break meant no school from June to August and weeks of pool trips and popsicles ahead of you. Even if we’re grown-ups now (womp, womp) and don’t get a summer break from work (but like, isn’t that a great idea?), you can still apply the same mentality. Summer serves as the perfect reminder that work should be a part of your life, not your entire life. Take advantage of your PTO, whether that means taking a long weekend for a road trip with friends or a mental health day here and there to sleep in, get outside, and enjoy your life. And if all else fails, turn every weekend into a mini vacation (or staycation) to make the most of the season (and your life). 

      3. “Summer clean” your house
      Why should spring cleaning have all the fun? Let me introduce you to summer cleaning (AKA turning your home into the warm-weather oasis you deserve). Since clutter in the home translates into clutter in the mind, having an organized, clean, and happy home will help you enjoy the warmer months and boost your mood (I mean, how happy does an organized closet make you?). Spend a day organizing your junk drawer, donating clothes you don’t wear, and optimizing the space in your kitchen. But “summer cleaning” doesn’t just have to be the tedious stuff: Update your decor for a happier season by trading darker home accents with more colorful accessories, add a colorful print or two to the wall, and make minor upgrades with of-the-moment trends to brighten up your home. Minor changes like fresh flowers in vases or citrus oil in a diffuser can also make all the difference. 

      4. Eat fresher foods 
      While you may crave hearty dishes and warm meals in wintertime, you’re more likely to crave fresher foods come summer. Healthy eating is easy when the weather is warm. Your body wants lighter foods, herbs are in season, and vegetables on the grill suddenly sound as good as pasta or pizza. Take advantage of grocery stores full of produce in their prime (think: juicy tomatoes, fresh strawberries, and sweet corn), base grocery lists and recipes around the many delicious fruits and vegetables that are in season, and snack on crispy bell peppers or delicious watermelon. Also, make an effort to add more water-rich foods to your diet for bonus hydration points, like watermelon, cucumber, zucchini, and tomatoes. 

      5. Update your skincare for the season
      Imagine this: It’s the middle of summer 2022. You’ve got an effortless glow that even the lifeguards envy, and the disturbing amount of sweat and SPF on your skin at all times doesn’t even break you out. If it sounds too good to be true, know that you can score a killer tan without the harmful rays of the sun (thank you, fake tanning products!), and just because you’re loading up on SPF or sweating more does not mean you have to suffer through acne. Your skin just needs different things in the summer than it does in the winter, so update your routine accordingly. Include exfoliating acids to slough off dead skin, use cooling tools to de-puff and calm inflammation, make sure you have proper sun-care, and, if you’re looking to fake tan, opt for a high-quality faux glow for the summer skin of your dreams.

      6. Take advantage of longer hours
      So you know that days are longer during the summer, but have you ever thought about changing your daily routine to make the most of those long days? Longer days mean more sunlight, and more sunlight means more energy (think about it: waking up at 7 a.m. when it’s already light out is way different from waking up to a dark, cold 7 a.m. that still feels like nighttime). Take full advantage of the extra energy by waking up early for a workout or even just adding 30 minutes to your morning routine for some extra “me” time. And when it comes to staying lighter later, bring your post-work routine outdoors, whether that means eating dinner on your balcony or going on a run instead of opting for the treadmill. 

      7. Go tech-free
      One of the best parts of summer is that there is so much to do that’s not watching TV or staring at your computer screen (winter, I love you, but you forced me into some major Netflix black holes). Commit to going tech-free for at least a couple of hours every week or even a small amount of time every day. Go on a hike, read a book, or spend time with friends sans Instagram posting. No matter how you choose to spend your tech-free time, put down your phone, close your laptop, and turn off the TV to enjoy the screen-free time. If you want more of a challenge, consider going on a social media break for an entire week or limiting social media to one half-hour block a day.

      8. Walk everywhere
      “Fitness” doesn’t have to mean intense, exhausting, hour-long workouts. Instead, it just means simply moving as much as possible and living less sedentarily. True self-care is not about pushing yourself to the limit or reaching exhaustion but rather about just doing more of what you know makes your body feel good. One of the best parts of summer is that walking everywhere is not only possible, but it’s also pleasant. Cue up your favorite summer playlist or a new podcast episode and vow to walk everywhere (at least) within a one-mile radius (bonus: it’s better for the planet). For farther destinations, get creative about your transportation. For example, walk to the farther train stop to get in some extra steps or try bike riding for a quicker method that’s still active. 

      9. Grow your own produce
      Even if you don’t think your thumb is green, the summer season is the ideal time to start growing herbs or vegetables (you can do it, I promise). Let’s talk about why: Growing produce is healthier for you, better for the Earth, and easier on your wallet, and it just feels empowering to be able to whip up a pesto with basil from a pot outside. If you have a yard and the space, start with basics like tomatoes and lettuce (easy-to-grow summer produce). If you’re in an apartment or don’t have space outdoors, grow fresh herbs on a windowsill or with a smart garden.
       
      10. Remember that social health is self-care
      Community care is not only one of the top wellness trends of the past couple years, but it’s also a crucial part of self-care that we often overlook. I’ve been there: the temptation to skip beach days with friends because you’re feeling insecure or getting stressed about dinner plans because every item on the menu will make you bloated. But having strong relationships (and enjoying them regularly) is not only something we want but also something we need. Instead, remember that laughing with friends is truly better for your health than a green juice, and happy memories affect you way longer than a salty margarita ever could. Yes, you can always take care of your body, but this summer, prioritize taking care of your relationships too.

      How to Change Your Beauty Routine for Summer
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      5 Things To Do Now To Have a Hot Girl Summer

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      It’s finally time for Megan Thee Stallion’s favorite time of year: hot girl summer. Our Instagrams and TikToks are filled with influencers lounging on pool floats in trendy bikinis, posing in front of the Coachella Ferris wheel, and sipping cocktails on beach vacations. And while I love summer as much as the next girl, I’m not sure I’ve ever experienced a true “hot girl summer” because I’ve never been fully confident or lived the hottest season of the year to the fullest. This year, I’m prepping now to make sure I have my happiest, most confident, and fullest summer ever. 
      BTW, that’s what hot girl summer is all about: being your happiest self and making the most out of the season in a way that’s meaningful to you—not about fitting into a certain bathing suit size or looking a certain way in your denim shorts. To quote the Hot Girl Queen herself, “Being a hot girl is about being unapologetically you, having fun, being confident, living your truth, being the life of the party, etc.” So whatever hot girl summer means to you, read on for five easy tips to start manifesting it now.

      Feel confident in your bikini body
      Summertime can bring up a lot of emotions when it comes to preparing for bathing suit season, but let’s get one thing straight: Every body is a bikini body (say it again for the people in the back!). So whether you’re into trendy suits or more classic options, focus on wearing what you like and makes you feel good. After all, confidence stems from owning your body and loving yourself just the way you are, and that’s the kind of energy we’re taking into the summer months. That being said, I know it can be tricky to find the right bathing suit, but luckily, there are brands creating swimwear for a variety of body types to help you feel like the hot girl you already are. 

      Practice safe sun exposure
      At the risk of sounding like a mom, don’t forget your SPF. It’s one of the most (if not the most) important skincare considerations year-round but especially when we’re spending more time outdoors in the summer. Aim for at least SPF 15 on an everyday basis and at least SPF 30 if you’re planning to go outside. Apply sunscreen 30 minutes prior to sun exposure, and then reapply every two hours or immediately after swimming or sweating. For more info on the best protocol to protect your skin, talk to your dermatologist. It might seem tempting to forego sun protection to achieve that bronzed glow many of us are after this time of year, but you can always faux a glow (more on that below), and your future self will thank you for taking care of your skin now.

      Give yourself a glow-up
      With the weather heating up, it’s time for shorts, dresses, and swimsuits. Bottom line: You’ll be showing off more skin, so why not give yourself some hot girl self-care beforehand? Kick things off by exfoliating with a body polish to slough off dry, winter skin (this also helps prep skin for hair removal if smooth legs and a hair-free bikini line are a part of your hot girl routine or reduces the risk of in-grown hairs and course hair if shaving isn’t), and apply a self-tanner or a brightening lotion for that summer glow. The goal is to pamper yourself in whatever ways you enjoy so you can look and feel your best from the inside out. 

      Take time off
      If you’re looking for a sign to use your PTO, this is it. Summer is usually when families and couples take trips, but don’t be afraid to plan your own hot girl summer vacation with friends or even solo. Research shows that taking time off can help us feel more mindful and present, improve heart health and sleep, and reduce stress levels. Bonus if you’re vacationing solo: Spending time alone can help you take time to reflect and reconnect with yourself, improve your sense of self-confidence and empowerment, and allow you to enjoy your freedom to spend your vacay exactly how you want. Whether you can get away for a long weekend, take a whole week off, or plan a staycation on your off day, plan your own mini vacay with whatever budget and time work with you. Alexa, play Work Hard, Play Hard.

      Update your fitness routine
      Hot girl summer is the perfect time to reevaluate your workout routine and revamp what feels boring, stale, or exhausting. Thanks to more energy due to extra sunlight and more options due to the nice weather, you can revamp your exercise routine to whatever workouts make you feel most empowered. Whether it’s a power yoga flow in the sunlight to tap into your inner goddess, a pole dancing class to unleash your sexy side, or a classic hot girl walk (a go-to, if you will), get rid of any part of your fitness routine that feels habitual or draining, and opt for workouts that make you feel connected to your body, sensuality, and confidence.

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      6 Easy Ways to Fight the Midday Slump

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      I’ve loved working from home for many reasons: my two fluffy coworkers (my pets), comfy clothes, access to a full kitchen with all my favorite snacks, and no commute. But my favorite part about working from home was being able to take a quick snooze when the dreaded midday slump hit every day. Even if it was just 20 minutes, it made such a huge difference to help get me through the rest of the day. 
      Now that I’m back in the office, I miss this WFH perk the most (aside from snuggling with my cats all day), and I find myself heavily relying on a third or fourth cup of coffee each afternoon to keep me going. But there are some days when even coffee isn’t enough to wake me up, so I’ve been trying out other natural ways to help fight that 3 p.m. energy slump. If you also find yourself in need of a midday pick-me-up, read on for the six methods I’ve been using to feel energized in the afternoon. Just an FYI: These tips are meant to ease the occasional lack of energy or fatigue that comes in the afternoon from time to time, but if you’re experiencing extreme fatigue on an ongoing basis, you should consult your doctor. 

      1. Get moving
      Thanks to Legally Blonde, we all know that “exercise gives you endorphins” and “endorphins make you happy.” According to Johns Hopkins Medicine, the release of endorphins due to exercise can create activity in the brain that can help keep you awake. Plus, exercise raises your body’s core temperature, which signals to the body’s clock that it’s supposed to be awake. While you may not be able to lift weights or complete a full HIIT workout in your cubicle, there are a few ways you can incorporate exercise into your workday. Try practicing a quick yoga flow, pedaling on an under-desk elliptical, or even just taking a walk around the office. No matter what, get up and move however you can to wake up the body and get more energy. 

      2. Drink water
      Dehydration can cause all sorts of issues: headaches, bad breath, and–you guessed it– fatigue. According to Healthline, not drinking enough water can cause fatigue because dehydration leads to less blood flow to your brain, causing drowsiness. Some studies have shown that even mild dehydration can negatively affect mood. Stay consistently hydrated all day every day, but if you find yourself hitting an afternoon slump, try reaching for a glass of water to increase hydration levels rather than a cup of coffee. If you struggle with your daily water intake (guilty), try infusing your water with fruit, using a 64-ounce water jug, or having a glass of water with every meal. 

      3. Get outside 
      Daily lunchtime walks were another benefit of working from home, and I loved them so much that I’ve actually incorporated them into my in-office routine too. Aside from being a nice change of scenery from my desk, Business Insider reported that spending time outside can help you beat the feelings of fatigue and increase serotonin levels thanks to vitamin D. Spending time in nature has also been shown to help with concentration and problem solving, which we could all use more of in a workday. If you’re in the city, try taking a walk around the block or eating your lunch outside to get some fresh air and soak up the sun.    

      4. Have a snack
      …but not just any snack. If you’ve ever experienced an energy crash after a sugary treat, you know that not all foods are created equal. Reach for complex carbs like oatmeal, sweet potatoes, and beans paired with proteins like cheese, nuts, or hard-boiled eggs. These nutritious snacks will keep you fuller for longer for sustained energy, meaning they’ll refuel your body for the rest of your workday. 

      5. Try aromatherapy 
      When I think of aromatherapy, I typically think of using calming scents like vanilla or lavender to unwind from a long day, but they can have invigorating properties too. According to Healthline, peppermint oil is known to increase alertness, rosemary can help with focus and brain functioning, and citrus oil (specifically lemon, lime, and wild orange) can improve mood. Other energizing oils include bergamot, cinnamon, eucalyptus, frankincense, French basil, ginger root, juniper berry, lemongrass, pine, and thyme. Take advantage of these invigorating oils by setting up a small diffuser in your office or rolling them on your wrists whenever you feel your energy begin to fade. 

      6. Start something new
      My afternoon slumps are the worst when I’ve been working on the same task for too long. Taking a break from your current task—especially if you’re working on the computer—can help prevent eye strain and refocus your mind on a new task. I personally like to check in with my coworkers, write a to-do list, or make a phone call to help switch gears and stimulate my mind by changing the way I’m using my brain. Harvard Business Review suggested tackling your more in-depth or decision-making tasks when you have the most energy and saving simpler tasks like cleaning out your inbox for later in the day when you’re feeling more tired.

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      9 Things to Add to Your Coffee for Serious Health Benefits

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      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

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

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      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