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      8 Easy Daily Habits That Will Help You Manifest Your Goals

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      Manifestation is a buzzword you can’t ignore. From TikTok to Ariana Grande bops, it seems like everyone is talking about manifestation these days. Perhaps you’ve even tried viral techniques or daily habits to turn your dreams into reality. But manifesting is more complicated than just making a wish and expecting it to come true. The practice of manifestation takes an understanding of both yourself and the law of attraction, which suggests that the energy you put into the world is what you get back. It’s not just about wanting; it’s intentionally spending your energy, time, and habits to get what you want.
      However, we tend to get in our own way with negative thoughts, limiting beliefs, or bad habits. But with the right mindset and intentionally building new habits, you can achieve your goals through manifestation, whether it be for love, career, health, or personal expansion.
      I talked to two manifestation coaches about easy, daily habits you can build into your daily routine to access your power and potential, and this is what they had to say:

      1. Replace negative thoughts
      You likely have an inner critic that loves to tell you all the reasons why you can’t do something. After all, the mind is programmed to help you stay in your comfort zone to keep you safe, but that inner critic can make you act in victim mode—where you let life happen to you and not for you. “We all know what we don’t want, and we spend a lot of mental energy thinking about potential negative outcomes,” explained Alex Freitas, a mindset and manifestation coach and the creator of The Mirror Series. “But what you focus on magnifies, and therefore, a great habit to build is awareness of your thoughts that you’re giving energy to, so that you’re magnetizing what you truly want, as opposed to what you don’t.” 
      Have daily check-ins with yourself: notice how you’re feeling, what you need, and how you can choose differently when negative thoughts take over. Identify a thought that would better serve you, be more positive, or be more in line with what you want to happen, and then “replace” the negative thought with that one. It may help to jot these down in a journal or note on your phone so you can see recurring patterns and work through any blockages. “Eventually, you re-wire your subconscious mind to the elevated thought pattern, and you start thinking the positive reframe on autopilot because it’s your new way of being,” Freitas said.

      2. Meditate
      Meditation (in whatever form you choose) can be a great way to get out of your head and into your body where your gut feelings live. “Meditation is an integral part of successful manifesting because it helps you quiet the thinking mind and tune into the guidance of your heart and intuition,” suggested Juliette Kristine, a manifestation coach and intuitive healer. “With the law of attraction, you need to meet the universe halfway and take some action towards your goals. Meditation makes it easy to determine what actions you need to take and when.”
      From guided meditations on apps to walking meditations, it’s easier than ever to find something that feels good to you, and with that, you can start to bring your truest desires into your consciousness by connecting your mind and body.

      3. Pick (and repeat) an affirmation
      By challenging limiting beliefs or blockages, affirmations can help you make the necessary mindset shifts you need for successful manifesting. “Your subconscious mind and beliefs play a big part in what is showing up in your reality,” Kristine explained. “If you believe that you aren’t successful, your subconscious mind will naturally look for more evidence to support this belief, so it makes it difficult for you to manifest success. Affirmations can help you transform your beliefs and skyrocket your manifesting.”
      There are all kinds of ways to work with affirmations and cement these positive beliefs about yourself. You can write them down in a journal, say them aloud or in your head, or hang them up in a place where you can see them frequently. If you need an idea of where to start, check out our list of 50 positive affirmations, or start repeating what you want as if you already have it (“I have a fulfilling career,” “I am worthy and deserving of love,” “I am energized and happy every day,” etc.). 

      4. Use visualization
      Visualizing yourself achieving a goal can help you get clear on what you want, connect to your purpose, and embody your highest state. For example, if you want to quit your 9-5 and run your own business, visualize making your first sale or helping clients solve a problem. Or if you have a fitness goal, imagine how you feel after working out for a specific number of days. “When you imagine the scenario you’re manifesting, you start to feel the way you would feel if you’d already manifested it,” Kristine said. “This helps you to vibrate at the correct frequency to attract what you want.”
      Freitas warned that a common objection to this daily habit is not wanting to set up for disappointment, but by expecting next-level results in the future, you’re able to show up in a higher way in the present, ensuring that your action will lead to a greater opportunity. “If one specific goal doesn’t work out, another exactly like it, if not better, is on its way to you because you’re holding yourself to a higher standard and showing up more confidently,” Freitas explained. “It’s about knowing what you want, but being flexible with how it comes to you so that your dreams manifest how they were meant to.”

      5. Start a journaling practice
      Having a clear sense of self is a golden ticket for manifestation—understanding how your current habits and beliefs are manifesting can help you attract what you identify with and identify how you might be sabotaging opportunities that you want to stop. Journaling is a great tool for exploring who you are, and there are many ways to use it as a manifestation tool. For example, if you want to manifest more friends, make a list of all the qualities you’re looking for in ideal friendships. Then make another list of how you can meet people like the ones you described, so you pair your energy with action. 
      Kristine recommended journaling practices like scripting, where you write your desires in great detail as if they’ve already happened, or the 3-6-9 technique, where you write your desires three times in the morning, six times in the afternoon, and nine times at night. Not into writing? Try vision boarding, where you gather pictures, quotes, or affirmations of everything you want to embody. “Vision boards help anchor your goals on a daily basis and are a great option for people who find it difficult to visualize their desires as they can simply look at them instead,” Kristine suggested.

      6. Take one small action step every day
      While it’s great to think big picture about your goals, it’s just as important to think about the little steps you can take each day to bring you closer to what you want. In fact, developing this habit can help you visualize your goals more clearly. “The best way to move through any blockages such as anxiety, doubt, and lack of self-worth, is by asking yourself every day ‘what can I do today that will move the needle towards my goals?’” Freitas recommended. “Taking the action might feel uncomfortable at first because it’s outside of your comfort zone, but taking higher-level actions is key to getting higher-level results.” In other words, come up with daily habits that are specific to your goals. If you want a healthier body, a more successful career, or a happier relationship, what daily habits will get you there?

      7. Practice gratitude
      The daily habits that get you closer to your future goals are important, but you also need to focus on what reasons you have to be happy now. “Practicing gratitude helps shift your focus from a lack mentality to one of appreciation, which naturally leads to you attracting better circumstances in your life,” Kristine said. Take a pause to notice the little things around you that fill you with joy, such as warm sunshine on your skin or the people in your life who love you. Also, try gratitude journaling, or make it a habit to think of what you’re grateful for first thing in the morning or right before bed. 

      8. Remind yourself to let go
      By getting too attached to an outcome, you can end up hindering yourself from new possibilities or limiting yourself from what you are meant to have. “One of the practices I teach my students is to think about the end goal, or what your desire will give you when you have it,” Kristine said. “For example, if you desire to manifest love, perhaps the end goal is a feeling of connection. If you start looking for ways to bring more connection into your life now, you will naturally start to let go of any attachment you have around manifesting love, and this will help you to manifest it quicker (because you are surrendered).” Surrendering can be tricky when you desire something dearly, but think of it this way: when you surrender, you are letting go of the fear that you will not get what you want, and instead, believe that what’s meant for you will find you.

      5 Manifestation Hacks I Learned From Gabby Bernstein More

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      I’m a Registered Dietician–Here Are 15 Recipes I’m Making This Spring

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      One thing I love about the season changing is the new, fresh produce it brings with it and spring recipes we can make. We know that eating in-season produce is great for our budget and health, but it can be hard to know exactly what to cook this time of year. With some days bringing chilly weather, you may find yourself still craving those comforting, cozy meals reminiscent of the winter season. And with warmer days on the horizon, a quick and easy salad may be the way to go. Regardless of what meal you make, making sure to include plenty of seasonal fruits and vegetables will give your body energy, vitamins, and minerals. So, if you are looking for recipe inspiration, look no further. Here are 15 flavorful recipes I’m planning on making this spring. 

      Source: The Worktop

      Source: Gathered Nutrition

      Source: Love & Lemons

      Source: Eating Bird Food

      Source: Love & Lemons

      Source: Ambitious Kitchen

      Source: Ambitious Kitchen

      Source: Love & Lemons

      Source: Marisa Moore

      Source: Lively Table

      Source: Gimme Delicious

      Source: Two Peas & Their Pod

      Source: Recipe Runner

      Source: Eating Well

      Source: Half Baked Harvest

      How To Spring Clean Your Diet, According to a Registered Dietician More

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      I Tried Kate Hudson’s Morning Routine for a Week—Here’s What Happened

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      There are celebrities who make wellness look effortless, and then there’s Kate Hudson, who epitomizes wellness. She may be an actor, entrepreneur (of multiple successful businesses), author, podcaster, and mom of three, but she still makes time for her tried-and-true morning routine. And after reading up on her a.m. self-care rituals, I couldn’t help but try them out (because why wouldn’t I want to be in Kate Hudson’s shoes, even if it is just for a week?). After all, she has flawless skin, an exuberant spirit, and feel-good vibes.    
      So how does Kate Hudson start her day before running her activewear empire (Fabletics, ICYMI) and new supplement brand INBLOOM? Is she just like us when it comes to a morning regimen? Ahead, I lay out Kate Hudson’s morning go-to rituals and what it was like adapting them into my own morning routine for a week. 

      Hydrate
      Kate is all about wellness from the inside out, so it was no surprise when she told The Chalkboard Mag that she wakes her body up with celery juice every day. But that’s not all—she also starts the morning with a glass of lemon water, a cup of joe (black), and a smoothie with INBLOOM Immunity Defense (now that’s a lot to chug down first thing in the morning). Lucky for me, I was already on the lemon-with-water train, and celery juice had been in my weekly rotation before. I brought back daily celery juice (thanks, Trader Joe’s), and I’m happy to report that midway through the week, I noticed it helped move things along (if you know what I mean), and by the seventh day, I was convinced my complexion looked clearer. Needless to say, I’ll be drinking celery juice on the reg, trend or not. 
      Coffee isn’t my jam (I’m more of a matcha girl) and I’m not one to drink smoothies in the early hours of the day, but come mid-afternoon, especially after a good sweat, nothing sounds better. After a strength-training session, I treated myself to a protein PB and blueberry smoothie from INBLOOM’s collab with Bluestone Lane. Although it did hit the spot, I could’ve easily made a version of it at home (and saved $9.50), but do as Kate does when she’s on the run, right? The main takeaway I got from Kate’s hydration practice is to be intentional about nourishing your body as soon as you roll out of bed to jumpstart your digestion and day.    

      Work out first thing
      According to Kate, the formula for the best kind of mornings includes getting a good workout in, and I couldn’t agree more. Kate’s secret to making sure she fits in some kind of movement every morning before getting down to business, especially when she doesn’t feel like it? Waking up and putting on a good outfit, of course. I’ll admit I don’t jump out of bed ready to squat it out or downward dog, so changing into a workout set before I could think twice about it was key for me. Once I was dressed, it was harder to talk myself out of exercising.  
      One quick scroll through Kate’s IG and you’ll see she takes her workouts seriously: Pilates, yoga, dance, functional training. But at the same time, she listens to her body and chooses the type of activity based on how she feels. When exhaustion sets in and she needs a boost of energy, she turns to a quick jump-rope routine and breathing exercises. What’s more, she works out to create energy, feel good, and honor her body, not to look a certain way. Taking a cue from Kate, I opted for 30-to-45-minute walks when I didn’t get a good night’s sleep or didn’t feel up for hitting the gym. 
      Since quarantine, I’ve been a bit lax on when I work out, so setting aside some time to get my heart pumping before I dove into emails helped clear my head, give me energy to take on my long to-do list, and motivate me to carry on good habits throughout the day (think: taking breaks and getting my greens in). Plus, I didn’t have to think about squeezing a workout in after putting in long hours of work. 

      Mask up 
      In a video Kate posted on IG, she said that she swears by Juice Beauty’s Revitalizing Acacia + Rose Powder Mask in the mornings. Sure, she teamed up with the beauty brand to create it, but if you know Kate (and I like to think I do), you know that she’s a proponent of clean ingredients (food and beauty alike). Cruelty-free, vegan, and made with certified organic ingredients—I was all for it. The best part of masking in the a.m.? It was “me time” I carved out for myself that left me feeling refreshed. I can’t say that it made a noticeable difference in my skin, but to be fair, I have only used it for a week (check back with me in a month). 
      In an interview with Allure, Kate revealed that she keeps her approach to beauty simple and uses water sans cleanser on her face in the morning. She also knows that what works for her may not work for everyone. “I’m a believer that [beauty] starts with what you eat, how you take care of yourself, and how you sleep,” Kate said. “For me, beauty is about how we feel. What are we doing in our lives that make us feel good? And then it emanates.” Bottom line: Beauty (and wellness, for that matter) is not one-size-fits-all. You do you and do what makes you feel good. Not to brag, but I’ve been going without cleanser in the a.m. for a year or so now, and I don’t miss it (Bonus points: You get more bang for your buck on your cleanser). But to really channel Kate Hudson? Do what’s best for you, not what’s best for her (or me). 

      Meditate 
      If there’s one wellness ritual I haven’t given the time or attention it deserves, it’s meditation. I’ve signed up for free trials on both the Headspace and Calm apps, but that’s the extent of it. TBH, I think I’ve never committed to meditation because I’ve had the idea that it has to be “perfect” (a solid 20 minutes of sitting still without any distractions or wandering thoughts) in order to reap the benefits. I’ve continued to put it off because I think of all the other things I could do with my time: throw in a load of laundry, work on my next article, catch up on This is Us, etc. 
      But Kate shared a video of her practicing meditation with her daughter, where the 3-year-old says “I’m done” after a few seconds (I feel you, Rani!). But in all seriousness, Kate’s post shows that meditating doesn’t have to be a certain technique or a set amount of time. With that in mind, I set out to take whatever time I had to work on my meditation practice. I followed Kate’s 10-minute meditation, which is six simple, easy-to-follow steps. The result? I felt more grounded as the days went on and I noticed the little thoughts that would normally nag at me (“I wish I was further along in my career” or “What if I let my family down?”) lessened at first, then dissipated. I was also less reactive to situations that would typically bother me.
      “I try to connect to the root of the issue that’s bothering me so that I don’t misdirect my feelings,” Kate told The Chalkboard Mag. That really hit home because I realize I’ve taken out my stress and frustrations on my boyfriend and family many times, especially during the last couple of years (anyone else relate?). As part of my 10 minutes of meditation, I’ve taken to my journal to work out any troubling feelings, and that’s been so freeing. I feel like I’m finally understanding why Kate always seems centered and jovial. 

      Play music 
      There’s nothing like a good playlist to set the mood, get you out of a funk, or motivate yourself at the gym. So what better way to rise and shine than to play some tunes? Kate seconded that. In her interview with The Chalkboard Mag, Kate said her choice of music to wake up to is a toss-up between classic jazz and “We Don’t Talk About Bruno” (see Encanto), followed by Frozen’s “Let it Go.” Kate knows a thing or two about music, considering her partner, Danny Fujikawa, is a musician and she herself is musically inclined.
      This morning hack was the simplest to incorporate, mainly because I had Alexa do it for me. And classic jazz is usually what’s playing in our house anyway, especially when we leave our wiener dog home alone. For that reason, I didn’t feel any major shifts, but I will say that having jazz music on in the background is always a good idea, whether I’m getting ready in the morning or focusing on finishing a work deadline. 

      Final thoughts:
      While Kate’s rituals that make up her morning routine are nothing new or out of the ordinary, trying them for a week made me more organized and, more importantly, more intentional about how I spend my early waking hours (instead of just going through the motions and rushing to get out the door). This leads me to the biggest lesson I learned from Kate: Be mindful about your actions, from what you put into your body to how you work out. Wellness is about balance and choosing things that make you feel good. 
      Although she is world-famous and has all the resources (and free products) you could imagine at her fingertips, anyone can become a morning person and try her routine. Her habits are easy and fairly inexpensive to adapt, and they don’t take up an unreasonable amount of time. On the flip side, if I were to channel Kate, I’d bet she would say don’t force any habits that don’t feel right or natural to you and create a routine that energizes you. What that looks like for her may look entirely different for you and for me. Now that’s some sage advice, if I do say so myself—thank you, Kate! 

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      The Sneaky Thing That Might Be Affecting Your Weight Loss Goals and What To Do About It

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      We’ve been taught for years that there’s a clear formula for weight: eat less calories and burn more calories. But we now know that scientifically, this basic formula just isn’t true because it’s missing key pieces of the puzzle like hormone health. The body is a living, breathing, digesting organism. The way it works, holds onto weight, and loses weight is much more complex than a system of measurement created in a lab (i.e. calories). So if you’ve been going off of the diet-and-exercise formula with no success, let me introduce you to one of the most critical factors of weight: hormones. 
      “A significant amount of research has suggested a tremendous link between hormones and either weight gain or difficulty losing weight,” explained Dr. Mahmud Kara, MD, a longtime doctor at The Cleveland Clinic and founder of KaraMD. Yes, you can eat a clean diet and burn calories on the treadmill or stationary bike regularly and still not see results. Why? Nutrition and exercise are just the tip of the iceberg—there arer a lot of bodily functions underneath the surface that are telling the body to keep on weight, lose weight, or gain weight. “When it comes to hormones and your weight, there is a big connection,” agreed Cory Ruth, RDN, women’s health expert and the CEO of The Women’s Dietitian. “Elevated levels of various types of hormones can dampen weight loss efforts as well as cause the body to hold onto and store more weight.”
      The purpose of this article is not to make you believe that weight loss should always be a goal (it shouldn’t) or that you need to obsess over your hormones or else you’ll gain weight (you won’t). Instead, this article is meant to show you that trouble losing weight has absolutely nothing to do with your willpower, laziness, or worth. Also, that weight gain is not your body’s way of sabotaging you; it’s a sign that there’s something bigger out of whack (i.e. hormones) that you can fix to be your healthiest. It’s OK to have weight loss as a goal (as long as it isn’t sacrificing your self-love and comes from a place of health, not self-worth), but it isn’t an end goal. Instead, weight struggles are a check engine light from the body that something else needs some attention. Here’s how to know if that “something” is hormones and what to do about it. 
       

      In this article

      How can hormones affect weight?
      If you have imbalanced blood sugar…
      When we think of hormones, we typically think of estrogen and testosterone or maybe you think of happy hormones like serotonin, but we often forget that insulin is also a hormone, and it’s a crucial hormone when it comes to weight. According to Alisa Vitti, a women’s hormone expert and the founder and CEO of FLO Living, imbalanced blood sugar can disrupt your insulin levels, which interferes with weight management. How does blood sugar become unbalanced? Most commonly, the cause is diet. “When we eat a higher-carb diet and don’t add in enough protein, fiber, and healthy fat, our blood sugars increase,” Ruth explained. “This causes insulin levels to spike, which signals sugars be converted into fat.”
      It’s important to note that carbohydrates are not the enemy (carbs are crucial for energy!)—a diet too low in carbohydrates (especially complex carbohydrates) can cause prolonged periods of blood sugar imbalance too. Instead, it’s about the balance of macronutrients. Make sure you’re getting in complex carbohydrates that are high in fiber like vegetables, lentils, beans, and grains like brown rice or quinoa, in addition to clean protein sources. The combination of protein and fiber will keep blood sugar stable and help with insulin levels.

      If you’re chronically stressed…
      Bad news for the overworked, overstressed, and overanxious people out there (AKA all of us?): Chronic stress (through hormones) is a major factor of weight. “The stress hormone cortisol blocks progesterone production and lowers progesterone levels,” Vitti explained. “Your body uses progesterone to make cortisol to respond to stress, and the more stress you experience, the more progesterone your body will ‘steal’ to make cortisol. This can make you have more unopposed estrogen and make weight more stubborn.” In other words, elevated cortisol for long periods of time is literally causing a hormonal imbalance that tells the body to keep on or gain weight. “When cortisol is elevated, it can make the body want to hold onto weight and not let it go—especially in the abdomen,” Ruth agreed.
      As if the hormonal imbalance isn’t enough, Vitti explained that chronic stress can also deplete the body of the important nutrients it needs to stay healthy (and stay at a healthy weight). “Excess cortisol from stress depletes the body of essential vitamins, minerals, and micronutrients. B vitamins, magnesium, and omega-3 fatty acids are especially susceptible to stress. Stress causes you to lose the micronutrients you need to have a healthy metabolism.”

      If you have an estrogen dominance…
      Estrogen and progesterone are known as the “female hormones” and the body should release a balanced amount of the two. Estrogen dominance happens when there is increased estrogen levels relative to progesterone levels, and it’s more common than you may think. Vitti said that estrogen dominance can not only worsen PMS or menstrual issues but can also block your ability to shed pounds. “With women, weight is often related to the estrogen/progesterone ratio,” Dr. Kara agreed. “If this is out of balance, it can lead to weight issues as well as other health problems. Abnormal levels of estrogen, which often occurs when taking birth control or with certain conditions like polycystic ovary syndrome (PCOS), can lead to weight gain.” 

      If you have excess testosterone…
      On the flip side, another sex hormone can affect weight too. Testosterone is known as the “male hormone” (because it plays a key role in the development of male reproductive tissues such as testes and prostate), but all genders have a balance of testosterone, estrogen, and progesterone levels. If there’s an excess of testosterone, it can cause weight management issues just like estrogen. “In women, excess testosterone (which is very common in conditions like PCOS) can cause insulin resistance,” Ruth explained. “This leads to weight gain and can slow, or even halt, weight loss efforts.” Bottom line: Hormonal health and balance of the sex hormones is crucial for all functions of the body, including healthy weight.

      If you’re over 30 years old…
      PSA: Your hormones don’t just change when you’re going through puberty. Your hormones are consistently changing, and women go through significant hormonal changes in their 30s and throughout the few decades after. “Women start to lose muscle mass in their 30s (unless actively trying to maintain through adequate dietary protein and exercise),” explained Dr. Adrienne Youdim, MD, FACP, an internist who specializes in weight loss and owns her own weight management practice in Beverly Hills.
      “This process is accelerated in perimenopause (which can precede menopause by up to 10 years) and after menopause as well. The change in resting metabolic rate can result in weight gain. What’s more, the drop in estrogen that occurs during menopause results in a relative increase in testosterone, directing body fat to the mid-section,” she continued. As if the “anti-aging” pressure for women wasn’t bad enough, we’re actively expected to be “young and thin” as we age, while our bodies are literally meant to do otherwise. Cruel gender norms aside, weight gain is a common symptom of changing hormones as we age. 

      If you have thyroid issues…
      Now to get super science-y: The thyroid is one of your endocrine glands that makes hormones, so instead of just a hormonal imbalance or excess, an under or overactive thyroid is dealing with the creation of hormones at the root. The thyroid can—you guessed it—also affect weight.  “The thyroid hormones help control the speed of our metabolism, so low levels of thyroid hormones (or an inactive thyroid) can cause weight gain,” Ruth said. “The thyroid regulates the metabolism of every cell in the body, and thyroid issues can result in inexplicable weight gain (especially weight gain around the middle),” agreed Dr. Carrie Lam, MD, FAAMFM, ABAARM, a physician specializing in anti-aging medicine.

      If you have gut issues…
      So you already know that the health of your gut can affect bowel movements, bloating, and even mood, and it can also affect weight on its own—multiple recent studies have proven a direct correlation between weight gain (or loss) and the gut microbiome. But if you don’t have a totally healthy gut, there’s a good chance your hormones are out of whack, meaning the gut can affect weight in more than one way. “A healthy gut is critically important for any woman who wants to balance hormones and maintain a healthy weight,” Vitti explained. “That’s because the gut flora (specifically a colony of bacteria called the estrobolome) help process and eliminate excess estrogen from the body.” If you’re not making bowel movements consistently or have other signs of poor gut health, odds are, you’re not eliminating estrogen properly and therefore might be dealing with estrogen dominance.

      How do you know if you have a hormonal imbalance?
      Hormonal imbalances can be difficult to diagnose since symptoms can vary, but if anything feels “off,” whether it’s your sleep, cravings, energy, or sex drive, it might be worth looking into. “Hormones impact everything in the body, including (but not limited to) metabolism, sleep, sex drive, blood sugar, and more,” Dr. Kara explained. Talk to your doctor about thyroid levels, diet, stress, testosterone/progesterone/estrogen balance, and how gut issues might be affecting your hormonal health. The #1 way to know the health of your hormones is to get them tested (more on that below). 
      For women with a period, your cycle can offer a lot of insight into the health of the sex hormones. Vitti views any and all PMS or cycle issues (breakouts, cramps, bloating, etc.) as a potential hormonal imbalance because while period symptoms are extremely common, they are not normal. Looking at the pattern of weight gain can provide insights too. Vitti suggested that if weight seems to fluctuate with your cycle (meaning it changes through the month), it’s worth looking into balancing your hormones. Dr. Alexis May Kimble, a urogynecologist and medical director of The Kimble Center, agreed that if you’ve noticed weight gain while staying consistent with caloric intake and activity levels, a hormonal imbalance is likely to blame. 

      Tips to help heal your hormones
      Talk to your doctor and get testing
      Of course, you can speculate about what’s going on in your body all day long, but you can’t know for sure without answers. Talk to your doctor if you suspect a hormonal imbalance or if you’re wondering about your hormonal health and its role in your weight. “Test, don’t guess!” Ruth suggested. “Always start with testing to know if you have imbalanced hormone levels. You can ask your doctor for a full hormone panel as well as fasting insulin/glucose and A1C to get a good look at the current state of your hormones and blood sugar.”
      “If there is an excess or deficiency of certain hormones, checking levels is necessary in order to suppress or replete them to regain balance,” Dr. Kimble agreed. 
       
      Try cycle syncing and change your exercise routine
      For women with a period, it’s extremely crucial for hormonal health to adapt your lifestyle, diet, and exercise to your cycle, otherwise known as cycle syncing. Let the experts explain: “Your infradian rhythm affects your metabolism, so if you are not supporting it properly, you’ll be disrupting your period, but it will also increase stress levels, disrupt blood sugar, and make weight management extremely difficult,” Vitti explained. In other words, modify caloric intake and workout intensity (as well as other lifestyle factors) based on your cycle phases—you should not be eating, moving, or doing the same things every day.
      We talk more about cycle syncing the diet below, but when it comes to movement, you already know that exercise can help with weight management. However, if it’s done incorrectly (AKA high-intensity workouts during the wrong time of the month or forcing yourself to do the same workout every day), it can disrupt your hormones and lead to weight gain. For more information, check out Vitti’s book In The Flo or download the MyFlo App to track and sync your own cycle. 

      Adapt your diet
      When it comes to nutrition, Vitti explained that the body needs more calories during the second half of your cycle (approximately 279 more calories per day in the luteal phase). Not getting enough calories and nutrients during this time especially can cause hormonal imbalances and hormonal-related symptoms (which kind of puts an end to the myth that eating less and burning more calories is always good for weight loss, huh?). 
      Ruth also said that your diet should be adapted based on which hormones are imbalanced (according to lab results). For example, eat more protein and fiber if you’re dealing with imbalanced insulin levels, drink two to three cups of spearmint tea a day and follow a blood-sugar friendly diet if you have a testosterone dominance, and include plenty of seeds, fish, vegetables, and fruit if you’re dealing with thyroid imbalances. 

      Prioritize stress relief, first and foremost
      After writing for and coaching women for years, my humble opinion is that non-diet-related weight struggles most often have to do with chronic stress. Whether you want to lose weight or not, you need a go-to stress relief plan and should prioritize it before anything else—including work, time with family, going to the gym, or even eating healthy. That means make time for daily meditation, go to therapy frequently, have a nighttime routine that calms you down, get enough sleep, fit in activities that bring you joy, and get rid of habits that don’t. This also means that stress about weight gain is worse than weight gain itself, so while it’s OK to want to lose weight, simultaneously work on self-love and stress relief so they’re not contingent on the pant size your body fits into. 

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      How To Get Fit Without Leaving Your Desk (Yes, Really!)

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      A couple of weeks ago, I was doing my usual TikTok scroll when I saw a video of someone sharing their home office setup. She had what she called a “walking pad,” AKA a foldable, under-desk treadmill. Not only did I immediately open Amazon to see if I needed to get one for myself, but it also got me thinking: What kind of desk exercise equipment exists to help you get fit while you work?
      Turns out, there are quite a few options. You can get a stationary bike desk, a standing desk, a balance ball chair, an under-desk elliptical, and so much more. While it might sound kind of silly, these options are great for people who simply don’t have enough time in the day to get a workout in or would prefer to be moving while they work. The pandemic has forced us to be sitting in our WFH setups for a lot more hours per day than we’d probably like to, so these solutions for staying active at your desk are an ideal way to avoid the usual sitting-down-all-day fatigue. 
      We searched the internet for the best ways to get fit without leaving your desk and found 12 awesome methods for doing so:

      Under-Desk Treadmill
      The Tiktok-viral under-desk treadmill—AKA “walking pad”—is really the thing that sparked the idea for this whole article. This foldable treadmill fits right under your desk so you can walk while you work. Your Apple Watch rings and step goals won’t even know what hit ’em.

      Adjustable Standing Desk
      If you’re going to add an under-desk treadmill, you’ll probably need to switch to a standing desk, and this relatively affordable option from Amazon is a great choice. And even if you’re not opting for the treadmill, a standing desk can help you avoid sitting in a chair all day long.

      TechOrbits
      Standing Desk Converter
      Don’t want to actually make the switch to a whole new desk or want to save some money? This standing desk converter can sit right on the desk you already have. Plus, it comes in three finishes so that you can match it to your home office decor.

      Under-Desk Elliptical
      If the walking pad isn’t for you, this under-desk elliptical is another option for getting fit while you work. It slides right under your desk and you can use it while sitting down, so you won’t need to swap out your desk setup. Plus, this option saves you some space.

      All-in-One Desk Bike
      If you’re looking for something that’s a little easier on the eyes, this chic, minimalist, all-white desk bike could be your perfect match. You can purchase it with the desktop or without, which gives you the option to use it with your current desk or a standing desk.

      Stationary Bike Acrylic Desk Tray
      Our editors love this Peloton-compatible acrylic desk tray, which easily slides onto your stationary bike. This is great for getting in some exercise while you knock out those busywork projects.

      Obé x Bala
      Weighted Bangles
      One of the easiest and most subtle ways to get fit at your desk is by adding weighted bangles to your ankles or wrists. You can fit in a quick arm series or do some under-the-desk leg lifts while you work.

      Balance Ball Chair
      A balance ball chair is not only good for your posture, but it can also help improve balance and build core strength. It is also said to keep your body and mind more engaged, which in turn increases productivity, energy, and focus.

      Balance Cushion
      If you’re not ready to commit to a balance ball chair, this cushion is a more subtle and affordable way to achieve the same results.

      Obé Fitness
      Monthly Subscription
      Obé Fitness is our favorite way to get a workout in at any time of day. The classes are quick and effective, so they’re perfect for squeezing into your lunch hour or when you want to step away for a quick break (there are even classes that are only 10 minutes!). And if you don’t have time to step away from your desk, there are Chair Stretch classes as well.
      USE CODE “TEG50” FOR A 7-DAY FREE TRIAL + 50% OFF YOUR FIRST MONTH OF OBÉ!

      Amazon Basics
      Six-Piece Yoga Set
      If you do have time to take a break from your desk for a quick workout or stretch, this editor-favorite yoga set has everything you need. The mat is thick and comfortable, and it easily rolls up so you can store it near your workspace. It also comes with blocks, towels, and a yoga strap, so you’ll be able to take your practice up a notch.

      Hand Weight Set
      Have you ever found yourself sitting in a long, camera-off meeting and beginning to get restless? Channel that energy into a quick set of weight-lifting reps with these lightweight dumbbells. It’s the perfect way to get toned arms without having to try too hard.

      40 Amazon Finds That Will Elevate Your Work-From-Home Setup More

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

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      If you ask me, the first couple of months of the year are a trial period. Sure, I dipped my toes into a few new hobbies and tried my hand at maintaining some resolutions. For the most part, I even stuck with said new hobbies and resolutions, but January and February will always be slow months for me. They’re months where I stay in, do less, and generally take it easy. Spring is when I start to come alive—and this spring, I have big plans for what I want to accomplish, how I want to feel, and who I want to be. While that all sounds great in theory, I’ve got to start somewhere, and that place is my wellness routine. 
      I’m going to be honest: I’m not the best at sticking to routines and prioritizing self-care in the best of times. I get caught up in my to-do lists, have a go-go-go mentality, and let my wellness fall to the wayside. Prioritizing self-care is a big goal of mine for 2022 (and beyond) and now that the winter blues are firmly in my rearview mirror, I’m ready to upgrade my wellness routine for spring. Here’s how I’m setting myself up for the new season—and the rest of the year. 

      1. Getting ahead of my seasonal allergies
      Source: @picnic

      I said spring is the season I come alive, and that’s definitely true, but if I’m being completely honest, it’s also the season when I feel the most like my end is nigh. That’s how bad my allergies are. It’s to the point where I lose all nostril functionality all season long and forget what breathing normally actually feels like, my eyes will be so hot and itchy I’ll just want to flood them with cold water, and I’ll sneeze so often I start saying “I’m so sorry” before someone even gets the chance to say “bless you.” I love spring, but the onset of allergies makes me hate it, too. Enter: Picnic, the personalized allergy service that changed the way I view allergy care.
      After one short quiz, Picnic provides you with a personalized allergist-approved treatment plan to help you tackle your specific allergies. But that’s not where your care ends. With Picnic, you can message your prescribing doctor anytime you have questions about your treatment or need to make an adjustment. I absolutely love that the treatment is tailored to me and my symptoms. So often I used to pick up a random allergy medicine from my local pharmacy, only to have to go back the next week because it simply wasn’t working for me. With Picnic, I no longer have to guess—I have a ton of resources and an expert to help me get a better handle on my allergy symptoms once and for all.

      I’ve been using Picnic for the last two months, and while the true allergy season has yet to begin, I’m someone who suffers all year long. Since switching to my personalized plan, which includes Fluticasone (Flonase) and Loratadine (Claritin), I’ve noticed a major difference in my symptoms. This combination was prescribed to me based on my unique needs, and it’s worked so well so far. But if that were to change, I wouldn’t have to face the giant wall of allergy medicine at a pharmacy and gamble on what to try next. Instead, I can turn to the experts at Picnic to adjust my treatment to suit my changing needs.
      With this newfound ownership of my allergies, I’ll have better control over my personal health this spring, which will in turn allow me to focus on all of the other wellness changes I’m looking to make.

      2. Getting outside every day (yes, every single day)
      Source: Stocksy
      Getting outside was not something I used to even have to think about. Of course, I’d find myself out and about in the sunshine and fresh air at some point in the day. Whether it was walking across the street for a coffee with a coworker or even just running errands on a Saturday, I used to be outside far more than I am these days. I work from home full time, so it’s not uncommon for me to go all week without ever really leaving my apartment (save for short dog walks each day). I welcomed the stay-at-home life with open arms and now have everything I need in the four walls I call home. I do all of my exercising in my office and cook nearly 100% of my meals each week (really). Truthfully, there aren’t a ton of reasons for me to get out of the house Monday through Friday unless I’m in dire need of groceries or have a rare social event. But while I love my little home life, I can tell my body needs more movement and fresh air.  
      One way I’m getting myself up and out more is by literally scheduling time outdoors in my planner. I want to go for 15-to-30-minute walks every day of the week and have those walks planned ahead so it becomes just another item to check off my to-do list (I love the satisfaction that comes from writing a little check mark next to a task). On days I feel lazy and just not into it, I’ll take a short route; when I’m feeling myself and can tell my body is appreciating the extra movement, I’ll romanticize the hell out of the walk and take the scenic route home. This very simple change can have major benefits to both my physical and mental health. It’s a real win-win. 

      The Unexpected Workout That I Actually Enjoy (and You Might Too)

      3. Eating veggies with every meal
      Source: Louis Hansel | Unsplash
      Listen: I love food and I love cooking, but I hate vegetables. In my early 20s, I detested them so much that I’d go literal weeks without eating a single green thing. Back then, I didn’t really feel the effects of my diet so much. But as I’ve gotten older, there’s a big difference in the way I feel after I indulge in my favorite fast food (McDonald’s nuggets, I love you) and how I feel after eating a well-balanced, home-cooked meal that includes a healthy side of veggies. While there will always be a place in my heart (and stomach) for the aforementioned nuggets, this spring, I really want to see just how much of a difference vegetables can make to my overall health. This means I’ll be setting out to do something that sounds kind of crazy to someone like me: eating veggies with every single meal. 
      If you asked me to do this when I was 22, I would have laughed in your face. These days, I know there are sneaky hacks to get more vegetables in your diet and I’m ready to use them all. Some personal faves: mixing cauliflower rice and regular rice together and throwing a handful of spinach into literally anything. As someone who used to hate vegetables, I wish I would have known about these hacks ages ago—you really can’t even tell they’re in your meal. 

      4. Writing more as a creative outlet
      Source: Sixteen Miles Out | Unsplash
      As someone who writes for a living, this is kind of an ironic inclusion to this list. But over the years, I’ve written more and more for work (which I absolutely love!) and less for me. That novel I had dreams of being published in college? Don’t know her. The journaling I’ve said I want to do every Jan. 1 for the last decade? Hasn’t happened. I’m in need of a creative outlet outside of work and it’s high time I pick up a pen and just write for the fun of it—not because there’s a deadline breathing down my neck. 

      Armed with a couple of new notebooks, an iPad (which is surprisingly great to write on), and designated writing time scheduled in my planner, I’m ready to let the creative juices flow this spring and see what happens.

      5. Using Sundays as a reset day
      Source: Constance Highly for The Everygirl
      One night while scrolling through TikTok, I came across a video of a woman showing how she used Sundays to completely reset. I’m talking laundry, cleaning, planning, and self-care. It was magical, and I haven’t stopped thinking about it since. I’ve historically used Sundays as my “do nothing” days, and while I love having no plans and the freedom to just lounge around all day, the Sunday routine I saw looked both productive and relaxing—I knew I absolutely had to try it.
      So from now on, my Sundays are getting a slight upgrade. I still won’t make any plans and will still have several hours of downtime, but I’m also going to use it as the day where I set myself up for the week ahead. I’ll make sure my laundry is fresh and my space is clean. I’ll check in with my budget and plan the week ahead. And then I’ll spend the evening with a face mask, a warm bath, and my current read. Just writing that all out makes me wish it was Sunday right this second.

      What You Should Add to Your Wellness Routine, Based on Your Enneagram

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

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      I Prioritized This Easy Daily Habit and It Transformed My Life

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      As 2021 came to a close and I got ready for a new year, I decided to forego making resolutions or goals and instead make a vision board that also included some key phrases. Instead of setting lofty goals for myself that I would most likely eventually give up on (and then be disappointed in myself), I made it a point to just focus on how I wanted to feel this year. I went into the vision board process with one main question for myself: What would living life as my highest self look like?
      As I pieced together the vision board and wrote down the key phrases that I thought represented living life as my highest self, a lot of them had a common theme—I was yearning to be better at truly enjoying the present moment, which can also be called practicing mindfulness. Instead of focusing so much on my future (or even feeling nostalgic about the past), I decided that I wanted to do things each and every day that bring me joy. I thought about romanticizing the little things, allowing myself small luxuries in life instead of waiting for a “special moment,” leaning into manifestation and a deeper connection with the world around me, and really learning that I have power over my own mindset.
      So after I had the understanding that I wanted to be more mindful this year, I had to figure out exactly how I was going to incorporate that habit into my life. I knew that doing a complete overhaul of my daily routine wasn’t realistic, so instead I decided on trying to do at least one thing every day that truly allowed me to be in the present moment. And I’ll be honest: I wasn’t great at sticking to this goal in January, but in February, I had a newfound determination to make it a priority. And now with a whole month of prioritizing mindfulness under my belt, I can honestly say that this daily habit transformed my life.

      What is mindfulness?
      According to mindful.org, mindfulness is defined as “The basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. While mindfulness is something we all naturally possess, it’s more readily available to us when we practice on a daily basis.”
      Another important aspect of mindfulness is the acceptance of our thoughts and feelings. Instead of trying to avoid, ignore, or change them, mindfulness means truly allowing ourselves to feel and acknowledging that there is no right or wrong way to do so. Research has shown that practicing mindfulness can increase positive emotions, reduce stress, improve sleep quality, and boost self-compassion, confidence, and creativity, among other benefits.

      How it fits into my routine
      Making mindfulness a daily habit is actually much easier than it may seem because when it comes down to it, it is simply prioritizing things that bring you joy. I think that I was intimidated by it at first because “practicing mindfulness” felt like this huge undertaking that required me to build a deep connection with the universe and do things like meditate for long periods of time every day.
      But once I realized that I was already equipped to be practicing it and simply needed to tap into it and make it a priority, it weaved itself naturally into my routine. For me, it was less about adding something new and more about taking a different approach to how I interact with the world around me. I started to do things with intention rather than to just fill time. 
      Here are a few of the things that I like to do to practice daily mindfulness:

      Manifestation or gratitude journaling. Taking time to write out your thoughts, whether they are centered on practicing gratitude, manifestations, or anything else, is one of the easiest ways to connect with yourself and take inventory of how you’re really feeling.
      Do a 5-to-10-minute meditation. This is perhaps the simplest way to practice mindfulness as a daily habit. I like to cater my meditations to how I feel and what I would like to gain from them. For example, on a day I might be feeling stressed or worried about a specific problem, I will search Spotify or YouTube for an “ease meditation.”
      Read a good book. For me, choosing to read a book over watching something on TV or scrolling on my phone tends to bring me more joy in the long run. I love being able to exercise my mind while also being entertained.
      Go for a walk. A huge aspect of mindfulness is connecting to the world around you through your senses, and there’s no better way to do that than to get outside, feel sunshine and fresh air, and observe both nature and people.
      Cook a new recipe or a slightly more complex meal. Although I sometimes dread cooking myself a nice meal, I never regret it in the end. I find that trying out a slightly more complex recipe (AKA not just making something frozen from Trader Joe’s in the air fryer) is not only rewarding but also extremely meditative.
      Practice yoga. It might seem obvious, but practicing yoga is one of the most grounding activities. When I take the time–even if it’s just 10 to 20 minutes–to go to my mat and leave everything else behind for a little while, I always finish my practice feeling extremely refreshed and present.
      Spend quality time with loved ones.  It took me a little while to realize that simply spending uninterrupted quality time with the people you love is an excellent way to connect yourself with the present moment. Even if your loved ones don’t live near you, taking time out of your day to call or FaceTime them really helps build deeper connections.
      Work on a hobby. As we get older, we often forget about the things that brought us joy in our childhood or teenage years: our hobbies. Whether you enjoy painting, photography, scrapbooking, sports, or anything else, taking that time to do something purely for fun is almost guaranteed to leave you feeling more fulfilled.
      Say affirmations aloud. At the beginning of my mindfulness journey, I also made myself a list of affirmations to focus on for the year. I try to read the list out loud to myself at least once per day.
      Stop to enjoy the sunrise or sunset. Nothing really snaps me into the present moment quite like a beautiful sunrise or sunset. I find them to be one of life’s greatest simple pleasures, so whenever I see a good one, I make it a point to stop for a second and really take it in.
      Take a few deep breaths or do a quick body scan. Practicing mindfulness doesn’t have to be an activity. It can be as simple as taking five deep, refreshing breaths or closing your eyes to do a quick body scan—which simply means to bring awareness to each part of your body from your toes to the top of your head. 

      How mindfulness has impacted my life
      Although I didn’t officially challenge myself to practice mindfulness daily until last month, I feel as though I’ve been on this journey for a little while longer. Some time around last summer, I began dabbling in meditation, I gained a newfound love of walking, and I started to do things with more intention and joy. I was going through a bit of a personal rough patch, and then suddenly something clicked for me: I realized that I, alone, have the power over my own mindset and energy. I have the ability to choose how I react to things that happen to me, and I can decide for myself whether or not I allow situations or people to affect me.
      Once I had that understanding, greater contentment and connection followed. Of course, I still have my rough days, but I now am able to feel more at peace and live with more ease. And over the course of the past month, as I’ve incorporated more and more mindfulness into my daily routine, I feel more present, more grateful, and generally happier.
      And don’t get me wrong: I’m not always “living in the present moment” and spending all of my time doing the things on the list above. I love a good four-hour TikTok scroll as much as the next gal, and there are days when I simply don’t have the energy to go for a walk or do some yoga. But I’ve learned that it’s all about the small things, and those little habits that might seem meaningless actually do have the power to transform your life.

      I Asked an Abundance Coach How To Have the Best Year Ever, and Her Tips Will Change Your Life More

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

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      There are a lot of trendy treatments out there that promise to bring a new level of awareness to your mental health. But there’s one, in particular, that’s been popping up all over social media as of late, even though it’s not exactly new: holotropic breathwork.
      Holotropic breathwork is a breathing practice where you do fast, controlled breathing patterns, usually in a group setting, to help influence your mind and emotions, says Prof Matthew Johnson, a professor of psychiatry and behavioural sciences at Johns Hopkins Medicine, who is researching holotropic breathwork.
      The name derives from the Greek words holos, which means whole, and trepein, which means moving in the direction of something. It was developed by psychiatrists Stanislav and Christina Grof in the 1970s as a way for people to develop an altered state of consciousness without using drugs. The idea is that it can push people toward positive transformation and wholeness. It’s also used as a tool in therapy, and it’s now even being studied as a potential treatment for people with post-traumatic stress disorder (PTSD).
      Got questions on how, exactly, this all works? Here’s what you need to know.
      What does holotropic breathwork do?
      Holotropic breathwork is not going for a calming effect and instead has a goal of reaching a psychedelic type of experience, per Johnson. “It may not necessarily be easy, and it will be intense,” he says. “But it can be an opportunity to explore one’s own mind in a useful way.” It’s meant to trigger intense emotions, sensory changes, and insights.
      It is different from other breathing exercises, BTW. It’s meant to be done in pairs and overseen by someone who has been specially trained in holotropic breathwork, explains Dr Laurane McGlynn, a licensed psychologist and certified holotropic breathwork facilitator who offers weekend workshops.
      The sessions are usually set to specific kinds of music and can go on for up to three hours. “Of all of the different breathing exercises, holotropic breathwork is more on the evocative and energetic side,” Johnson says. “The breathing is definitely heavier than some other varieties.”
      READ MORE: Feeling Burned Out? Try This Super Simple Breathing Technique
      What happens during holotropic breathwork?
      Holotropic breathwork sessions are typically done in groups, with people pairing off. One person is the breather, who actually does the breathing exercise, while the other is the sitter, who is essentially there to observe. “The sitter’s role is simply to be present and available to support the breather—not to interfere, interrupt, or try to guide the process,” McGlynn says. “In addition, trained facilitators are available to offer support or body work—focused release work—as needed or requested by the breather.”
      During a session, the room is usually darkened, and cushions, mattresses, and blankets are available for the breather to use. One session usually lasts from two and a half to three hours, and there’s a schedule from start to finish. “In the first hour of a breathing session, music with fast rhythms, such as drumming music, is used to support breathing,” McGlynn explains. “In the second hour, more dramatic pieces of music are used to facilitate breakthroughs. In the last hour, slow or spiritual music is played.”
      READ MORE: How To Use Breathing To Get A Better Workout

      The breather has their eyes closed and lies down on a mat. They use their own breath and the music in the room “to enter a non-ordinary state of consciousness. This state activates the natural inner healing process of the individual’s psyche, bringing him or her a particular set of internal experiences,” McGlynn says. While there can be recurring themes with holotropic breathwork, she points out that “no two sessions are ever alike.”
      As for what this feels like, there’s a range. “At more extreme levels, someone can feel removed from themselves, like they’re not in their own body or they might actually feel more in touch with their own body,” Johnson says. “There is often sobbing and people may cough up a lot of phlegm. Sometimes folks will feel like they’re purging the body of toxins or negative thoughts.”
      At the end of the session, the breather is encouraged to create a mandala (geometric configuration of symbols) to visually represent their experience, McGlynn says. There may also be a group discussion at the end where people can share their experience.
      READ MORE: 5 Breathing Drills That Work Your Core Muscles — No Crunches Required
      Can you do holotropic breathwork on your own?
      Not really. Certain elements have to be in place for the breathing exercise to be actually considered holotropic breathwork, according to McGlynn. “If it is shorter or done alone, then it is not holotropic breathwork,” she says.
      Why is partnering up so important? “If a person encounters material that may be difficult to process, they do not have any support to process or integrate that experience,” McGlynn explains. “Holotropic breathwork offers a safe and supportive setting to process the experiences a breather may encounter during their session.” That’s where the sitter comes in.
      If you want to give it a shot, you can find a practitioner here or here.

      This article was originally published in womenshealthmag.com

      READ MORE ON: Mental Health More