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      The Self-Care Ritual My Therapist Recommended for Reducing Anxiety

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      When I started seeing my therapist a year ago, I was mostly looking for someone to listen to me and tell me how to fix my problems. What else is therapy for? After a few sessions, I learned that therapists are for more than listening, and mine loves to pull me out of my comfort zone and make me feel emotions I usually avoid—like anxiety. 
      If you’ve ever experienced overwhelming worry or stress, you’ll know the lengths one can go through to just push through, “be productive,” and figure everything out so you don’t have to sit with the emotion of anxiousness. Then, once I get everything done, I’ll self-soothe, maybe with my Equilibria Daily Drops CBD or a day of doing nothing at all. But the damage is already done, and I enter a cycle of feeling anxious all over again.
      The one thing I was missing was self-compassion—something we always give to others but rarely to ourselves. Self-compassion means forgiving yourself, giving yourself grace, and accepting yourself. When you feel anxious, address that it’s normal to feel anxious and continue to love yourself—that’s self-compassion. One of the most important aspects of self-compassion for me has been distraction. I don’t mean avoiding whatever negative emotion I’m feeling altogether—I distract myself until I’m ready to come back to the emotion with a level head.
      Since I started distracting myself when I feel a negative emotion coming on—grief, overwhelm, sadness, loneliness, stress, disappointment, you name it—I actually feel like I’m able to deal with them, once and for all. One of the biggest additions to my routine has been incorporating my CBD regimen from Equilibria in a more intentional way. Instead of just taking my CBD and hoping for the best, I started using my favorite products in conjunction with the rest of my anti-anxiety routine, and it’s finally made me feel at ease. 
      If you also want to try Equilibria’s CBD in your self-care routine, use code “theeverygirl” at checkout for 15% off your order! Plus, through September 30, Equilibria is offering a first-of-its-kind deal: new and existing customers who’ve never subscribed before can get 20% off their first, second, and third months of an Equilibria subscription! Just use code “theeverygirlfall20” at checkout. 

      How I Show Myself Compassion:

      1. Taking baths
      Most of my life, I never had a bathtub, so when I moved into my apartment, I took bath time very seriously. I’d put on a dreamy show, scroll on my phone, put on a face mask—and then I’d wonder why I didn’t feel relaxed when I got out. Now, I use baths as a time to actually unwind by leaving my phone and computer and instead reading a book. I also started adding Equilibria’s Mindful Mineral Soak, which utilizes full-spectrum CBD for a calming bath ritual from the start.
      I take baths in the morning and at night, and I tailor them depending on the time. I love using the Equilibria bath soak at night because it really helps me sleep, whereas in the morning, I rely on Equilibria’s Bath Bombs that make the bath smell invigorating and energizing.

      Equilibria
      Bath Bombs
      Use code “theeverygirl” at checkout for 15% off your order!

      2. Giving myself breaks throughout the day
      When I push through my work to get as much done as humanly possible, I end the day feeling like I absolutely need a nap because I’m so exhausted, regardless of how much coffee my system endured earlier in the day. My therapist actually recommended I start giving myself scheduled breaks throughout the day to step away from my computer and re-energize.
      I started incorporating the Equilibria Daily Gummies into breaks at my desk as a way to re-center when I’m experiencing a lot of overwhelm or worry, and they’re a great way to take a short break. I’ll take one and move to a different spot in my apartment or go for a walk. When I can feel myself wanting a Daily Gummy, I know that I’m in need of a quick break. 

      Equilibria
      Daily Gummies
      Use code “theeverygirl” at checkout for 15% off your order!

      3. Nighttime body gua sha
      I embarked on a fitness journey this year, and as much as it’s improved my physical and mental health, I experience sore muscles quite a bit more than I ever have. This turned me to body gua sha, which I use with my Daily Treatment Oil from Equilibria (or the Relief Balm on really sore days). What I didn’t know was how much body gua sha would become a self-care ritual for me, even when I don’t have soreness. The CBD oil is so relaxing and soothing on my skin, and the gua sha forces me to take a break to show love to myself for 10-15 minutes every day.
      I usually gua sha before bed, so I keep it on my nightstand with my other essentials like a book and lip balm. It’s become a non-negotiable in my nighttime routine, right along with my face wash and retinol.

      4. Cherishing my morning routine
      I have a habit of waking up in the morning and getting straight to work or heading straight to the gym, not giving myself any time to wake up. I thrust myself into the day and then later wonder why I feel so drained at the end of the workday, which always leads me to feeling anxious. Instead, I have started to give myself an hour before I start working or leave the house. I’ll make a cup of coffee and actually enjoy it while reading a book or catch up on my favorite show.
      Putting too much focus on being productive turns everything I love—like exercise or making myself a good breakfast—into a chore. I wrote down my priorities in a morning routine (exercise, drinking a cup of coffee or tea, getting ready for the day, journaling), and I make sure I get to do those things as much as possible before I start my workday. My anxiety about getting everything done is lessened when I already feel like I’ve established my priorities for the day.

      7 Easy Hacks to De-Stress Throughout the Work Day

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

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      This Walking Workout Is Taking Over the Internet—But Is It Worth the Hype?

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      I’ll be honest: Even as a wellness editor, I’m not huge on TikTok wellness trends (except for these). But when it comes to the “12-3-30” workout routine that has taken social media by storm, my coworkers had so much to say, and I was curious, nay, flabbergasted. A treadmill workout? For only 30 minutes? Getting insane results? I had to know more.
      “I do 12-3-30 as needed when I want a really good workout but also want to be watching Netflix while I’m doing it,” Beth said. “I hate running, so I was pleasantly surprised at how I felt during and after 12-3-30,” Andi agreed. “I’m breaking a sweat without the high intensity that comes from running.” Color me intrigued. After doing my research, I found that The Everygirl editors aren’t the only fans of the exercise routine. Read on for my deep dive into the increasingly popular 12-3-30 treadmill workout and whether or not it’s the worth the hype. 

      What is it?
      While the combination of numbers might seem intimidating, the name is all you need to know to do the workout: Set the treadmill to an incline of 12 and a speed of 3 miles per hour, and then walk for 30 minutes. Yep, that’s it. So why this combo and where did it come from? Social media influencer Lauren Giraldo first shared the routine on YouTube in 2019, but it went viral when she posted it on TikTok a year later. “I’m not a runner, and running on the treadmill was not working for me,” Giraldo told The TODAY show. “I started playing around with the settings, and at the time, my gym’s treadmill had 12 incline as the max. The three miles per hour felt right, like walking, and my grandma had always told me that 30 minutes of exercise a day was all you needed. That’s how the combination started.”

      @laurengiraldoGame changer honestly♬ original sound – Lauren Giraldo

      Is it worth the hype?
      While Giraldo thanks the routine for her 30-pound weight loss, many other people love it for a variety of benefits and results (just Google the workout and you’ll see pages of TikToks, YouTube videos, and blog posts alike singing its praises). So what’s the deal? Since the workout centers on walking, you can already count it as a great low-impact option for keeping you healthy. According to Mayo Clinic, daily walking may help your general physical health because it can improve cardiovascular fitness, assist in maintaining a healthy weight, and strengthen your bones, muscles, and endurance. Regular walking has numerous mental health benefits as well, from improved energy to stress relief. 
      So if you’re wondering if walking is enough to get in a good workout, the answer is undoubtedly yes (no incline or treadmill required). The 12-3-30 workout takes your daily walk up a notch by adding an intense amount of incline for added benefits (think of it like walking up a very steep hill for 30 minutes straight). Since there’s more gravity resistance, your muscles (particularly glutes and hamstrings) are working harder than when you’re on a flat surface. However, the most notable difference is that your heart works harder when walking on incline, so the low-impact workout fits in cardio without the high intensity or strain that often comes with running. 

      The verdict:
      Undoubtedly, the 12-3-30 routine is a great workout that many people love and feel great doing. What I believe makes 12-3-30 more enticing than other workouts that reap the same benefits is that people who feel intimidated by running or have no idea what to do on the treadmill can easily start, break a sweat, and get in a good workout, all within the time it takes to finish an episode of New Girl.
      When you don’t feel like exercising, it’s easy to talk yourself into a 30-minute walk over an intense run, but the incline ensures that you’re fitting in a good burn and some cardio for those who are looking for a challenge. It’s a lower-impact, less intimidating, and friendlier version of those workouts that seem scary or challenging to most of us. In other words, #fitspo is no longer for the girls who spend two hours a day exercising, love to run for miles, or know exactly what to do at the gym. The 12-3-30 routine is really just proof that anyone can break a sweat and feel their best, even if all they have is 30 minutes and a TikTok account. 

      Interested in trying for yourself?
      What I personally loved about trying the 12-3-30 routine is that it is incredibly straightforward. You don’t need an app, fancy equipment, or to keep track of time (like interval training). So to try it for yourself, you know what to do: Hop on that treadmill, crank up your favorite playlist (or play Netflix, à la Beth), set the incline to 12, and get walking for 30 minutes. However, there are some things to keep in mind before trying.
      Just like any new workout or wellness routine, it’s important to check with your doctor or trainer. Incline at level 12 is no joke, and you could strain your lower back, hamstrings, or calves if you don’t have proper form or don’t warm up your body properly ahead of time. Don’t dive immediately into 12-3-30. Instead, try an incline at a three to six range and see how long you can comfortably walk. From there, slowly build up until you can walk at a 12 incline without strain. 
      If you can walk at 12 incline for 30 minutes with proper form and feel the good burn (muscle burn, working the cardiovascular system, etc.) without the bad (joints hurting or negative muscle strain), it can be a great practice to add to your workout routine. However, it should not be your only workout routine. 30 minutes of walking outdoors can also reap a wide range of benefits like stabilization when walking on uneven terrain or the health benefits that come from getting outside. Plus, you should be working multiple muscle groups and fitting in a variety of workouts to be your healthiest self. Talk to your doctor, try it out for yourself, and add it into your routine if it feels good for you. 

      The 4-Minute Workout That Could Completely Transform Your Health More

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      15 Non-Toxic Wellness Products To Score From Target (That Are All Under $30)

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      As a wellness editor, it probably comes as absolutely no surprise to anyone that I live for wellness products. Supplements, essential oils, non-toxic skincare—you name it, I’ve tried it. But shopping for wellness products is different from shopping for a foundation or pair of jeans: A lot more goes into it than finding the right size or shade. The world of supplements can be totally confusing—”all-natural” doesn’t always mean healthy, and everything from essential oils to SPF can get expensive AF. What’s a girl to do? The answer: Head to Target.
      That’s right, the store you go to “just for fun” on Sundays is not only good for wardrobe basics or home decor items you definitely don’t need (but always talk yourself into buying). The aisles of Target are loaded with wellness hidden treasures, from sexual health items to skincare that’s actually healthy for your skin. And because it’s all from Target, you know it’s totally affordable too. I scoured the aisles so you don’t have to—shop 15 natural wellness products you’ve got to try, all under $30. 

      Dr. Bronner’s
      Pure-Castile Soap
      There are a few reasons why this basic soap has a very un-basic cult following. For one, it’s as clean as it gets, with 90 percent organic ingredients. But it’s also certified fair trade, comes in sustainable packaging, and has an amazing scent. It’s called 18-in-1 because you really can use it 18 ways (I checked). Try it for face/body wash, hand soap, house cleaner, or as a gentle soap for makeup brushes. Trust me, you’ll want to buy in bulk.

      Organic Cotton Tampons
      Let’s talk tampons for a sec. You’re literally inserting them into your body, so shouldn’t we care about how they’re made or what chemicals they contain instead of just how much they absorb? Expect better from your period products: This cotton is not only organic, but it also comes with a BPA-free applicator. If that’s not enough to convince you to switch, every purchase gives period products to girls who need them. Not a tampon fan? Check out Cora’s other amazing period products.

      Vital Proteins
      Collagen Beauty Greens Powder
      Most of you are probably already collagen stans, but for those who live under a rock or have yet to get on the collagen bandwagon, Target has you covered. This one is made with organic wheat grass and spinach, so you’re getting many antioxidants and benefits from greens as well as the collegen. As with any supplement, talk to your doctor before taking.

      Daily Mineral Sunscreen Broad Spectrum – SPF 35
      PSA: There are so many non-toxic SPF options that are better for you and the environment—there’s really no reason to stick to plain old chemical sunscreen. My personal favorite is this gem from Versed. Made with non-nano zinc oxide physical sunscreen, the formula offers protection from the sun without leaving a white tint or cast (even on deeper skin tones).

      The Honey Pot
      Feminine Wash
      Now onto vaginal care. Your vagina deserves (and needs) more TLC than just splashing your normal body wash down there. This wash is made with only clean, natural, and plant-based ingredients, so you know you’re giving your vagina only the best. It’s intended to keep pH levels healthy, prevent infection, hydrate the area, and relieve irritation.

      Charcoal Whitening Mouth Rinse
      Yes, there is such thing as non-toxic oral care, and yes, you should be using it. If you’re looking for whiter teeth but don’t want the price tag of in-office treatments or the toxins (and sensitivity!) from basic white strips, check out Moon. It uses activated charcoal to whiten and brighten instead of chemicals, and it contains 10 antioxidants and essential oils for fresher breath and oral health. Win, win, win!

      Body Oil
      On your next visit to pick up faux greenery or cheap wine, do yourself a favor and add this non-toxic oil to your cart. This genius product is meant for anywhere hair meets skin, meaning sensitive areas like pubic hair and under arms, but it can also be used on legs, face, or anywhere you grow hair. If you prefer hair removal, the oil is intended to keep skin hydrated and prevent ingrown hairs. If you like to grow it out, the oil keeps course hair soft. It’s not only clean and good for sensitive skin, but it’s also dermatologically and gynecologically tested, so you know you’re treating your body well.

      The Seaweed Bath Co.
      Firming Detox Body Cream
      Confession: I read somewhere that Kim Kardashian uses this lotion like seven years ago (way before KKW Beauty), so I obviously bought it and have not looked back since. All it takes to be a convert is to read the ingredients list (see: green coffee bean extract, green tea, hyaluronic acid). The superingredients work to deeply nourish the skin with antioxidants and help protect it from damage. I swear, you can feel the 65+ vitamins and minerals working within one use.

      Organic Warming Balm
      Since you can probably already tell that I’m a Cora fan, let’s talk about their Period Balm. The powerful essential oils help soothe period symptoms like cramping or bloating, and the formula has a warming effect that works to treat inflammation and ease tension overtime. Think of it as the 2021 version of the heating pad or hot water bottle your mom used to place on your stomach when you had cramps.

      Hero Cosmetics
      Mighty Patch Original Acne Patches
      If you have yet to hop on the pimple patch bandwagon, allow me to change your life. Basically, these little stickers stick onto a pimple or breakout and suck out all the gunk in six hours. Seriously. You’ll wake up and any zit will be gone (it’s like magic!). This one is cleaner than patches from other brands and is strong enough to stay on through a whole night (looking at you, restless sleepers).

      Foaming Shave Gel with Aloe Vera
      Full disclosure, I have opted for conditioner or body wash instead of shaving cream since I was 15 years old (I mean, does it really do anything?). That is, until I tried Flamingo. This clean shave gel is so creamy and moisturizing, it is now a staple in my shower. You’d be a fan from the scent alone.

      Pure Epsom Bath Salt Soaking Solution
      Every good wellness enthusiast has a bag of Epsom salt on hand. I like this one because it’s cheap, large (basically the Costco of bath salts), and only contains one ingredient: magnesium sulfate (AKA Epsom salt). The magnesium soaks into skin to help relieve muscle pain, tension in the body, and overall inflammation (my doctor recommended I try Epsom salt baths for help with anxiety!).

      Black Girl Sunscreen
      Make It Matte Sunscreen – SPF 45
      One of our go-to sunscreen brands of all time also happens to be paraben-free, vegan, and doesn’t contain any artificial fragrance (AKA chemicals that can irritate the skin but is found in many beauty products). This one contains shea butter and coconut oil, so you’re getting in some major hydration while protecting your gorgeous glow.

      Blackberry & Green Tea Deodorant
      IDK who needs to hear this, but there might be a lot of sh*t in your deodorant. Do your research and talk to your doctor about recs that are right for you. But if you’re ready to switch to a cleaner kind, I suggest Native’s aluminum-free and paraben-free option. Sure, we love it for the long-lasting protection against odor and all the reasons to love (and need) deodorant, but we’re partial to Native because of the amazing scents. With hints of jasmine, cucumber, or citrus, you’ll subtly smell like you just came from a spa.

      The Honest Company
      Hand Sanitizer Spray
      Who could’ve guessed a couple of years ago that hand sanitizer would be the #1 wellness must-have? Since 2020, I’ve kept a hand sanitizer in every purse I carry and use before every meal or after touching a public door handle (obsessive or smart, IDK). However, if you’re using hand sanitizer more (good job!), it could be drying out your hands. This one is just as effective (kills 99.9 percent of germs and bacteria) but doesn’t contain methanol (one of the main ingredients that leaves hands feeling dry) and contains aloe to help soothe and moisturize skin while you protect yourself from germs.

      The Clean Beauty Brands You Should Know About More

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      Bored of Your Wellness Routine? Here Are 8 TikTok Wellness Trends You Can Try at Home

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      Another day, another TikTok trend. I have a love-hate relationship with this app because it introduced me to feta pasta and pancake cereal, but I can also waste hours of my life scrolling through the explore page without even realizing any time has passed (I used to have hobbies!). Love it or hate it, there is some good that TikTok has brought to my life: updates to my wellness routine. If you are bored of your workout schedule, need new go-to recipes, or are just looking for some overall updates, the secret might just be the app that brought us the Renegade dance and whipped coffee. Bring out your main character energy and try one of these eight wellness trends from TikTok. 

      1. 12-3-30 Workout

      @laurengiraldoGame changer honestly♬ original sound – Lauren Giraldo

      This workout method that went viral might just be your new go-to. Originally shared by influencer Lauren Giraldo, the “12-3-30” workout is as straightforward as it sounds: Set your treadmill to 12 percent incline and three miles per hour, and then walk for 30 minutes. As for why the method went so viral? TikTokers swear by it for a number of reasons, from being sustainable to helping them tone up. Especially if running feels intimidating or you don’t have more than half an hour to fit in a workout, you might want to hop on your treadmill and see what all the buzz is about. 

      2. Liquid Chlorophyll

      @sakaralifeA must try springtime detoxing refresher ##sakaralife ##chlorophyll ##chlorophyllwater ##fyp ##plantbased♬ LoFi(860862) – skollbeats

      Let me flex for a second and say that I’ve been a chlorophyll stan way before TikTok was a thing. Personally, I notice a huge difference in my skin and energy levels when adding drops of the green stuff into my water. Chlorophyll is the green pigment found in plants, and liquid chlorophyll is a supplement you can take to get the antioxidants and nutrients from plant chlorophyll. For more information on chlorophyll, click here, and always talk to your doctor before adding a supplement to your routine. 

      3. Cloud Bread

      @linqanaaa1 YEAR! ##foryoupage ##fypシ ##fyp ##itsanaaa ##myroutine ##foodietiktok ##cloudbread ##anniversary ##foodtrauma ##eggwhites ##nothinggoestowaste ##celebrating♬ Morning After – LLusion

      I could watch TikToks of cloud bread all day long (and I seriously mean all day long). The DIY bread that’s made out of only egg whites and corn starch (and whatever other additives you want to adjust the flavor) is taking the internet by storm. Not only is it easy to make and falls under popular diets like paleo or keto, but it is also insanely satisfying to watch the egg whites get so freaking fluffy. Nutritionists and food-tokers have even been turning cloud bread into pizza by topping it with sauce and cheese or making DIY cupcakes by adding sugar to the batter. 

      4. Push-Up Challenge

      @kev.the.nexusReposting one of my most viral videos! 😊 ##fitness ##kevthenexus ##foryou ##duet ##viral ##fyp ##plankchallenge ##workoutchallenge ##pushups♬ original sound – ᴀʟᴇx ʀᴀɢᴇ🐲

      Leave it to social media to turn the exercise series you did in P.E. class into a full-blown viral challenge. Even Carrie Underwood tried it—and nailed it—so you know it’s good. Started by fitness trainer Kevin Edmonson, the challenge is basically following his moves (including push-ups, planks, and arm reaches) to the music and fitting in every push-up by the end of the song clip. If your workout routine is starting to feel mundane, millions of viewers and a killer song might be enough motivation to push yourself. 

      5. Nature’s Cereal

      @natures_foodnature’s cereal ##fruit ##fruits ##share♬ original sound – 🥭Fruits & Leaves🍃

      I love a fruit bowl as much as the next girl, but I never thought I’d go so far as to call a bowl of berries and pomegranate seeds with coconut water “cereal” (I love my Cheerios, OK). The trend started when a health blogger and content creator called his fruit bowl “nature’s cereal,” but the trend blew up when our queen Lizzo tried it for herself (and admitted she was addicted). Consider this trend wellness editor-approved because topping fruit with coconut water has become a go-to of mine (but TBH, I’d do anything to be more like Lizzo). 

      6. Salad Jars

      @sweetpeasandsaffronSo here’s the deal with jar salads… 🥗 ##jarsalad ##mealprep ##lunchtime ##foodtiktok ##healthyrecipes ##saladtok ##foodtok♬ Say So (Instrumental Version) [Originally Performed by Doja Cat] – Elliot Van Coup

      Watch your back, bowls: Salads have found a new home, and it’s way more attractive, convenient, and useful. Layering your salad ingredients in mason jars is trending, and it’s not just because it’s so Instagram-worthy. If you’re packing your lunch or prepping salads ahead of time, mason jars just make sense. Think about it: You can put wet ingredients on the bottom, and dry ingredients (like lettuce) on the top so they don’t get soggy. When you’re ready to eat, simply add dressing and shake. You’ll have a perfectly crisp salad—with evenly distributed dressing—every time. 

      7. Hot Girl Walk

      @cearakirkmy take on the ##hotgirlwalk! (Originally by hot girl @exactlyliketheothergirls but my spin on it 🤓) ##hotgirlsummer ##walk♬ Juless Edits – Shou

      Megan Thee Stallion coined the term “Hot Girl Summer” in 2019, and in 2021, we have ourselves the “Hot Girl Walk.” Spoiler alert: It has absolutely nothing to do with what you look like and everything to do with confidence. The idea is basically to add four-mile walks into your routine to not only get some exercise and fresh air but also to work on your confidence. Many fans even call it a manifestation practice. For the entirety of the walk, you’re supposed to think about three things: what you’re grateful for, how hot you are, and things that you want to achieve. Now that’s a walk I can get behind. 

      8. Becoming “That Girl”

      @.becomethat.girlbecome that girl with me. we start tomorrow. follow to join our journey. ##thatgirl ##fyp ##4u ##foryoupage ##follow ##like ##aesthetic ##monday.♬ Seaside_demo by SEB – SEB

      I have a love-hate relationship with TikTok, and I also have a love-hate relationship with the “Becoming ‘That Girl’” trend. You might have heard sound bites saying “this is your sign to become that girl” or seen a series of clips showing a glow-up to “that girl.” So who is “that girl” and why is TikTok obsessed with her? While many “Becoming That Girl” TikToks portray waking up early, going to the gym, drinking green smoothies, and meditating, I think “that girl” is really just the best version of ourselves, whatever that looks like. While many TikToks portray a certain type of “girl,” try this trend by becoming the best version of you, no matter when you wake up, what you eat, or how you take care of your mental health. Identify what makes you happiest in life and then practice those things every day. And if you happen to record the process for a 30-second TikTok that goes viral? It’ll be an added bonus. 

      10 Things I Learned on TikTok That Changed My Life More

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      I Used To Hate Exercising—These Are the Workouts That Made Me Love It

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      I went from pretending to be sick so I didn’t have to do the fitness test in gym class to doing workouts six days a week every week and loving it—all in a matter of a few years. I always hated exercise growing up. I was active (when I moved to a big city, reaching 10,000 steps in a day was child’s play), but the thought of stepping foot into a workout class or grabbing a dumbbell at the gym terrified me. Because I didn’t grow up learning about fitness and being involved in sports, I never felt like I belonged or that I knew enough. Once out of shape, always out of shape, I thought.
      Then, after spending six months at home feeling depressed, miserable, and uncomfortable in my body, I forced myself to start taking a few fitness classes here and there. After that, I started taking a few more. And then I tried more. Next thing I knew, I had a weekly schedule of all different workouts that I loved so much that it became a habit. Now, when I don’t work out, I notice I’m more stressed out, my skin breaks out more, and I don’t sleep as well—and that isn’t even what keeps me going.
      Finding a workout you love is always the key to making a workout routine stick—we all know this. In my case, a fitness app made all the difference. Specifically, I turn to Obé Fitness for every kind of live and on-demand class you can think of: barre, HIIT, pilates, yoga, dance, and even trampoline.
      Instead of forcing yourself to follow a bunch of workout videos that you dread, here are a few I’ve added to my routine that were practically love at first squat. And if you see an Obé Fitness class you’d love to try, you can use code TEG50 for 50 percent off your first month of Obé in addition to a seven-day free trial!

      “Power” was the first Obé Fitness class I took that I immediately fell in love with. As you’ll see through this list, I’m not a cardio girl. My favorite workouts leave me feeling strong, not completely out of breath. However, I know cardio is important for my health, and power classes have just the right amount of quick movements that increase my heart rate. It combines fast movements with heavy weights, making me feel strong and powerful. I love it so much that I did it weekly without fail for six months straight—and I noticed a major difference in my body and strength thanks to it.

      As I stated, I love feeling strong, and I notice the biggest change in my body (both aesthetically and in my training) when I’m consistently lifting. This class is great for when I’m at home and can’t make it to a gym because it follows a similar structure to what I’d do at the gym and is a lot more motivating than me just lifting in my apartment by myself. They’re also so easy to make your own—I started with 8 lb. weights and have worked my way up!

      I had always wanted to try barre before I started working out at home, but class environments were a little worrisome to me (I get very embarrassed while exercising) and boutique studios can be expensive. Óbe made it so easy to try the class, learn new techniques, and fall in love before finding a studio that I loved. Now, I feel totally comfortable doing a plié.

      When I stopped having the mindset that a workout needed to be intense and sweaty, my whole world opened up. Going on long walks once or twice a week and adding in short walks to my daily routine has had a major impact on my mental and physical health. Instead of pushing myself super hard all the time, I focus on getting in a long walk or two every single weekend to give myself some active rest time. When the weather doesn’t permit, I use one of GrowWithJo’s walking workouts on YouTube and walk in place in my living room. It’s not as fun as roaming the streets of my city, but Jo is so high-energy and enjoyable that I keep coming back.

      I started doing yoga as a way to slow down and reduce anxiety (especially on Sundays), and I’ve ended up falling in love with stretching and getting more flexible. I’m perfectly in the middle when it comes to flexibility; I can touch my toes, but I can’t fold my body over itself either. Doing yoga once a week gets me to stretch out my muscles, and I work hard to focus on form and flexibility (without leaving super sweaty or extremely tired).

      Doing pilates has given me a whole new appreciation for ab workouts beyond trying to get a six pack or looking good in a crop top, and it’s made me stick with it for months. Having a strong core is essential in pilates, and I’ll be honest: “Strong” is the last word I’d use to describe my core (LOL). I avoid planks and crunches like the plague, but in pilates, if you want to do all the fire hydrants and donkey kicks, you also have to get through a major core series, and it’s inspired me to work out a part of my body that I normally neglect. Doing pilates has made every other workout I do even more successful because I have better balance and stability.

      There is one type of cardio I can get down with, and it’s anything that involves shakin’ my tail-feather to a beat. I always loved going dancing on the weekend with friends, and Óbe’s Dance Cardio classes are basically the same thing. They pick such fun music for the live classes, and I always leave feeling accomplished and tired at the same time.
      Don’t forget: use code TEG50 for 50 percent off your first month of Obé in addition to a seven-day free trial!

      The New Workout You Should Try Next Based On Your Zodiac Sign

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

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      A Nutritionist’s Favorite Plant-Based Side Dishes for Fall

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      With the arrival of fall comes the hearty flavors of seasonal fall fruits and vegetables. Because sides are some of our favorite dishes of this time of year (cornbread, Brussels sprouts, mashed potatoes, oh my!), we asked Jennie Miremadi, an integrative clinical nutritionist, to share her go-to recipes so that you can be eating the most flavorful, delicious dishes of the season that are also packed with nutrients and make you feel your best. Whether you’re looking for easy sides to accompany pasta or roasted chicken for your dinner party or just want to make a few to put together for meals throughout the week, try some of Jennie’s go-to recipes for delicious, healthy fall side dishes of your autumnal dreams. 

      Meet the expert
      Jennie Miremadi MS, CNS, LDN
      Integrative Clinical Nutritionist
      Jennie Miremadi is an integrative clinical nutritionist and functional medicine practitioner who owns her own practice based in Los Angeles.

      Source: Jennie Miremadi

      Source: Jennie Miremadi

      Source: Jennie Miremadi

      Source: Jennie Miremadi

      Source: Jennie Miremadi

      Source: Jennie Miremadi

      Source: Jennie Miremadi
       

      Source: Jennie Miremadi

      Source: Jennie Miremadi

      Source: Jennie Miremadi

      14 Fall Recipes You Can Meal Prep This Week More

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      Why You Need To Change Your Workout Routine

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      When it comes to your workout routine, you probably fall into one of two categories: the devout, same-class-every-day, ride-or-die loyalist or the always-changing, new-workout-who-dis explorer. While both loyalty and exploration both have their benefits, the most effective workout plans are somewhere in the middle: consistent yet varied. Only doing the same workout or having no consistency in your routine could prevent you from lasting changes and feeling results. Whether you’ve got your favorite instructor on speed dial or are still making your way through every studio your town has to offer, read on for reasons why you need to adjust your workout routine to achieve a balance between variety and consistency. 

      If you’re a serial workout repeater, you need more variety because…

      You can’t do the same thing and expect different results
      Have you ever wondered how your favorite instructor can teach dozens of classes a week like it’s absolutely nothing? It’s not because they’re superhuman—it’s because their body has adapted to the workload, so it’s no longer a challenge. Take it from a long-time group fitness instructor: Group fitness classes typically do the same thing every time, whether you’re a cycling class fanatic or stan a pilates series. When you start a new form of exercise, you’ll likely notice changes and improvements, like being able to ride out at faster speeds or use heavier weights. However, if the format of how you’re exercising doesn’t change, you’ll reach a plateau. Once any workout stops feeling challenging, it’s time to switch it up. Try a different class method, start tracking weights to hit new goals, or add in sprints instead of just jogging. 

      You may be neglecting a major component of fitness
      Even if you do five minutes of dumbbell work in your cycling class or your pilates series gets your heart rate up, doing the same type of workout means you might be missing a key piece that will keep you healthy, happy, and injury-free. For general fitness, you need a balanced combo of cardio and strength training. While cardio is excellent for heart health, mood boosts, and endurance, you might be at risk for injury when you overuse muscles through cardio without properly strengthening them. On the other hand, strength training is great for building muscle, increasing bone density, and, well, increasing your strength, but it won’t do much to help you conquer the stairs of your fifth floor walk-up apartment without getting winded. Fitness is functional, and a combination of cardio and strength training is crucial for health.

      If you have too much exercise wanderlust, you need more consistency because…

      You need to dedicate time and effort to achieve results
      Imagine trying to learn a new language by studying French one day, German the next, and Greek after that. You might learn a little from each language, but you probably won’t become fluent in any of them. Yes, you should set new goals, feel challenged in your routine, and have both strength training and cardio, but you also need some consistency. Dedicating time and effort to one form of exercise is how you get better at it.
      The best way to make lasting changes through consistency is to focus on one type of exercise modality and track movements, weight used, or effort. For example, incorporate consistent strength training into your workout routine twice a week with one upper body day and one lower body day, and keep track of the weight, reps, and difficulty of each exercise. You’ll be able to make real improvements because you’ll know where you’re starting from and exactly what you need to do to improve.

      Exercise requires learning
      Sure, the first day of school is way more exciting than attending class after a few months in, but your first day at school is usually not when you make the most progress. Picture this: You go to a new workout class that uses kettlebells and you reach for a 10-pound kettlebell since you’re new to them, but in another class, you can lift 20 pounds when training with dumbbells. The answer is not to use a 20-pound kettlebell because form is most important for injury prevention, and you’ve never done a kettlebell snatch before so you shouldn’t feel challenged when trying something new in order to perfect form. You may be learning a new way to exercise, but you’re not getting stronger or closer to your health goals at that one class. With every new form of exercise, you need to learn it before you can challenge yourself. If you’re always a beginner, you’ll always be in the learning phase instead of being able to improve, grow, and gain confidence. 

      If you’re not sure how to achieve that balance between variety and consistency…

      Bottom line: Working all muscle groups or parts of the body (like muscles vs. the cardiovascular system) helps keep you healthy and prevents injuries, and consistency helps you get better and achieve health goals. Going to the same fitness class won’t allow for progress, but you can’t become better at something if you don’t practice. The way you achieve the perfect balance is by intentionally changing what feels stagnant while keeping some consistency to work toward specific goals.
      Let me introduce you to the principle of “periodization,” which is a fancy term for following predictable patterns of variation. In other words, you get results when you increase the intensity of your workouts without changing the modality (like adding sprints to your jogging routine) or keep the same intensity but change the type of exercise (like doing front squats instead of back squats a couple of days a week). For example, add in a day of weight training and work toward a faster mile time if you’re a jogger or try a dance cardio class while slightly increasing in weights every week at that gym if you’re a gym rat. Get clear on your goals, add in at least one to two days of cardio or strength-training (depending on what you practice less), adjust your workout routine to have more periodization, and just see how quickly your strength, endurance, and confidence improve.

      Here’s Why Rest Days are Crucial for Your Workout Routine
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      I Tried J.Lo’s Self-Care Routine for a Week—Here’s What Happened

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      Jennifer Lopez is one of those magical celebrities who is so stunning and talented that it’s hard to believe she’s mortal. Her skin glows, her hair is always flawless, and don’t even get me started on the J.Lo booty (or her impeccable dance skills). More importantly, she always looks well-rested and happy, even with demanding tour schedules and long days of filming. Let’s be real: J.Lo invented #goals. So when ELLE published an interview detailing her skincare secrets and how she takes care of herself, you know I had to try it all. As a celeb who adamantly swears she has never gotten cosmetic surgery but looks her best at 50 thanks to how she takes care of herself (and probably really, really good genes), I had to give her self-care secrets a try. Read on for six things J.Lo does to care for herself that I implemented into my routine too. 
      My self-care inspo for the week:

      1. Repeat a daily affirmation
      Update: it’s not just the general public/entire world that thinks J.Lo is youthful and timeless at any age–she knows she is too because she reminds herself every day. Daily affirmations are crucial to her self-care routine (because I’m guessing you can’t shake it in front of millions of people at the Super Bowl without believing you’re awesome). To get specific, she recites, “I’m youthful and timeless at every age, I’m youthful and timeless at every age, I’m youthful and timeless at every age.”
      I’m only 26 so I have not considered myself anything except youthful (except my 21st birthday when I felt cool AF), but nonetheless, what the queen says goes, so I repeated the affirmation in the mirror at myself every morning before brushing my teeth. Yes, I felt silly and my boyfriend may have questioned my sanity, but there was something entirely empowering about looking in the mirror and thinking something good. I, like most women, normally look in the mirror first thing in the morning and see dark eye circles, subtle wrinkles, or puffiness.
      I’ve never considered myself insecure, but the usual mental conversation I have with my reflection is not a loving one. Making the effort to say something good started to shift the way I thought about myself even throughout the rest of the day. As J.Lo says, “Positive self-talk in your head really does create a beautiful person on the inside who maintains a beautiful person on the outside.” Her suspiciously flawless skin is starting to make a little more sense. 

      2. Be a nice person; it’s good for your skin
      OK, so “being nice” doesn’t exactly count as a self-care routine (it’s just being a decent person), and I wouldn’t call it something I “tried out” for a week (I like to think I try it out all the time…?), but it’s worth noting for many reasons. We often think of beauty as being skin deep: it’s about bubble baths, under-eye masks, and just the right shade of foundation. Or maybe we even go so far as to define beauty being deeper than skincare and makeup, and about how we feed our bodies and how much sleep we get. But a crucial factor we often leave out when talking about both beauty and self-care is being kind to other people. “You have to be a nice, beautiful person on the inside if you want to have your face reflect that,” J.Lo explained. 
      The changes I made in this category were not necessarily about being nice (that’s something we all should practice and prioritize on a regular basis), but about how I saw self-care. Yes, self-care is about caring for yourself, but it’s also about caring for others. When we practice empathy, help whoever we can, and connect with other people, not only does it change the world, but it makes us feel our happiest and most fulfilled. And if I get a J.Lo-level glow and wrinkle-free skin as a result? It will be a welcomed bonus. 

      3. Incorporate more olive oil
      This one was a no-brainer for me since I eat olive oil in one way or another with basically every meal, but J.Lo goes beyond cooking basics and uses it as a “cure-all” for everything. Cure-all for what exactly, I’m not sure (like, is it the secret to becoming rich and famous or?), but I gathered that it’s a skincare necessity since her entire skincare line contains olive oil extract. I’m already a huge fan of using pantry items in my skincare routine, but was still slightly reluctant. Would the key ingredient I use to make greasy, garlicky pasta really make my skin radiant instead of breaking it out? Spoiler alert: yes. 
      I typically pat on oil before bed, but I did not love the idea of olive oil smeared all over my silk pillowcase. Instead, I dabbed a little bit on as the last step in my morning routine. It was hard to get used to since it doesn’t feel like it absorbs like face oil products, but I immediately noticed a difference in my glow. After just the first day, my skin felt well-rested and glowy instead of the dullness and dehydration that normally comes with Mondays. By the end of the week, I had not broken out more than the normal pimple here and there, and my skin was noticeably more radiant. This will certainly be a hack I add into my regular routine, but it also serves as a good reminder that beauty does not have to be expensive and skincare isn’t just about high-end products. The secret to J.Lo skin might be found in your kitchen. 

      4. Focus on quality
      J.Lo talked about prioritizing quality when it came to her skincare, but also in regards to how she wants everything she makes in her career (whether it’s a beauty line, album, or movie) to be the highest quality so she doesn’t let anyone down. I don’t have a beauty line, album, or movie per se, but I liked the idea of “fighting for the quality that you want to be involved with.” So I decided then and there that quality was going to be my driver for the week. I put more work into my daily beauty routine by using my best products (the ones that I typically save for before big events), but I also focused on quality in other areas of my self-care routine.
      I put more time and effort into meals by DIYing dressings, using the freshest ingredients, and adding herbs and spices, which made even a quick workday lunch feel fancy. I also focused on quality with my workouts by prioritizing form and how my body was reacting instead of running faster or lifting more. After a week prioritizing quality, I realized that “quality” is simply a way to tell ourselves what we deserve. Instead of quickly patting on my normal skincare routine, whipping up whatever I had in my fridge, or rushing through a workout class, bringing more quality into everything I did allowed me to not only enjoy my daily habits more, but also made me believe that I deserved more. J.Lo, I totally get it: quality is worth fighting for. 

      5. Read Meditations to Heal Your Life
      I’m a huge fan of inspirational books, but had surprisingly never heard of this gem. Jennifer swears by Meditations to Heal Your Life after it was gifted to her by a friend when she was “doing some soul searching” in her 20s. Personally, my “soul-searching” looked like breaking up with my boyfriend and spending all my money on wine while studying abroad in Paris, but if I had read this collection of meditations then, it might have saved me a lot of tears and carafes of wine.
      Obviously, I immediately ordered it (with Prime shipping!) after reading that it’s a key part of J.Lo’s self-care routine, and the book did not disappoint. The author, Louise Hay, recommends opening to a random page instead of reading it front to back. So I set aside time every morning to fit in my meditations, hoping some of them would heal my life. I loved the experience and definitely felt a shift in my creativity, optimism, and overall outlook. Since meditations have always been difficult for me, consider me a convert. Reading thoughtful and impactful guided meditations feels way easier for me than listening to an app or sitting in silence. 

      6. Wear sunscreen daily
      If you can’t tell already, I learned a lot from J.Lo’s self-care routine. One thing I did not expect to learn but certainly did: Don’t follow your boyfriend to the dermatologist. In the interview, Jennifer tells a story about going to her boyfriend’s dermatologist when she was in her 20s. The dermatologist encouraged her to start Botox and, to paraphrase, she ran away and never looked back (probably from both the dermatologist and the boyfriend). I’m not sure exactly what this story was supposed to let us know besides that her taste in men is also high-quality (I can’t even get my boyfriend to use anything besides the 5-in-1 wash), but she is openly not a stan of Botox and instead swears by daily SPF to keep wrinkles at bay.
      While I say “you do you” when it comes to any Botox or plastic surgery, J.Lo has a point about the sunscreen. Self-care is also about being preventative–not just in preventing wrinkles, but doing what you can to keep your body as healthy as possible. That includes applying sunscreen. I’ll admit: I put on SPF every time I leave the house without fail, but since I work from home full time, I might not leave the house for days. Since sun exposure can still happen through windows, J.Lo’s cautionary tale served as a reminder to include it in my skincare routine every day. 

      The Verdict:
      Surprisingly, following J.Lo’s self-care routine was doable and simple. Of course, the article definitely did not cover the money she likely spends on trainers, health food, and facials. But even celebs with unlimited time, resources, and experts on speed dial need those simple things like applying SPF every day or repeating “I am youthful and timeless” when they look in the mirror to feel their very best. Applying olive oil will likely become an occasional indulgence, and I’ll go back to Meditations to Heal Your Life time and time again, but the biggest changes that will stick after trying to be J.Lo for a week had more to do with mindset. Being aware of the way we talk to ourselves, treating other people kindly, and focusing on living a high-quality life are all parts of self-care we don’t talk about often, but are more important than face masks or fancy candles. Whether or not you believe she’s never gotten Botox, she’s right that beauty is more than just skin deep. 

      I Tried Jennifer Aniston’s Self-Care Routine—Here’s What Happened More