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      12 Wellness Products That Will Help You Stay Healthy During the Busy Holiday Season

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      From now until New Year’s Day, your schedule will likely be packed with holiday parties, work events, shopping for gifts, and family get-togethers. Throw in a busy to-do list and extra stress at work, and it’s no wonder most of us tend to lack the motivation, time, and energy to keep up with our workout routines through the holiday season. Even the most dedicated joggers and biggest gym rats can struggle to stay active with schedules this packed. However, just because the holiday season is festive and busy does not mean we need to stop prioritizing our bodies. In fact, we need to prioritize our health even more when we feel like we don’t have the time. Scroll on for our shopping list of wellness products you’ll need to help you stay active, prioritize your body, and keep yourself healthy through January.  

      obé x bala
      Weighted Bangles
      These weighted bangles are going to be your secret weapon to stay fit through the holidays. They strap on to your wrists or ankles for full-body toning, are easy to throw in your carry-on for travel, and can be worn during any exercise like walking or jogging for an added boost. And most importantly, look how cute they are!

      Wellness Journal
      When we’re busy with holiday plans, sometimes it’s more about being intentional about our schedule in order to fit in some exercise. This daily journal will help you set intentions and arrange your schedule based on health goals and self-care, so you’ll find time to fit in movement where you can and be held accountable to actually follow through.

      NordicTrack
      Percussion Recovery Gun
      For days where you’re too tired, sore, or busy to work your muscles, give a little TLC to the body with a deep tissue massage instead. This genius device breaks up lactic acid to help with sore muscles and to improve muscle recovery, because when we barely have time to work out, we don’t have time to be sore for days.

      Bee’s Wrap
      Food Wrap
      When we prioritize getting nutritious foods, it’s easier to prioritize staying active, but remember that health is always holistic! Since taking the time to meal prep, cook, and grocery shop for healthier food is harder when we’re busy, having sustainable, easy tools that make prepping easier is essential. This eco-friendly alternative to plastic wrap or aluminum foil will help you prep healthy foods in advance to store throughout the week (including turkey leftovers!).

      Under Desk Elliptical Machine
      For the days your schedule is packed from the second you get off work, fit in movement while you have Zoom meetings and check off work tasks, thanks to this elliptical that fits under your desk for a little extra movement (without having to get up from your chair).

      Weekly Pill Organizer
      With visiting family across the country (or the world), there’s a lot of traveling through the season. These nifty and cute weekly pill organizers pack all the probiotics and vitamins that help you feel energized and healthy. Keeping up with all the habits that make you feel your best will help you prioritize exercise too.

      Time Marker Water Bottle
      When we’re drinking peppermint mochas and eggnog all day, it can be easy to forget to get enough water. This bottle with time stamps will help you keep track of your water intake and also keep you accountable to drink more. The body needs optimal hydration to stay energized and for healthy muscles to keep up with your exercise. This water bottle will help you get there.

      Light Therapy Lamp
      When the weather is cold and cloudy every day, it’s easy to lose motivation and energy to get out of bed, much less to do a full workout. The reason? The lack of sunshine can leave us feeling drained. This light therapy lamp is the next best thing to actual sunlight to boost energy, vitamin D levels, and sleep. Don’t let the weather keep your energy down—you can still have the motivation to crush workouts until spring.

      Portable Lunch Bowl
      You’ll be much more tempted to skip a workout and binge Hallmark movies after a day of cookies, stuffing, and holiday leftovers rather than a day full of eating fresh, whole foods that make the body feel good. These portable lunch bowls pack or store food, so you never have to skip your veggies while on the go. Bring some roasted veggies to the office instead of getting takeout for lunch or bring a homemade meal while traveling instead of opting for fast food. Your body will thank you later.

      The Good Patch
      B12 Awake Patches
      Thanks to long travel days, hangovers after holiday parties, and a busy schedule, we can easily lack energy to move the body. While you should always prioritize rest when the body needs it, if you’re dealing with more of a lack of motivation than fatigue, try these patches to help restore the body for more energy. Use them when you’re traveling, have an extra busy day, or just need a boost. Be sure to talk to your doctor before adding any new supplement into your routine (even if it’s an external patch).

      Sunrise Alarm Clock
      Especially for early risers who love to fit in a workout first thing in the morning (or may only have time for a workout if it is first thing in the morning), this time of year is especially hard because the sun rises later, so it’s pretty dark and gloomy in the morning. This alarm clock will mimic the sunrise to bring you optimal energy whenever you wake up to get that workout in.

      Foam Roller
      Staying active is not just about intense cardio or sweaty sessions at the gym. Staying active means tending to your body whenever you can, and doing a little foam rolling before bed is the easiest way to give your body some TLC and help with muscular health. Plus, this one is easy to travel with for self-care on the go.

      The Crucial Thing Missing From Your Workout Routine

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

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      This Easy Daily Habit Changed My Confidence, and It Can Change Yours Too

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      I’m the first to cheer on a friend when she’s training for a marathon or congratulate her for launching her own business. But when it comes to celebrating myself, it doesn’t come easily or naturally (it’s almost nonexistent, TBH). I often play that “I’ll be happy when…” game (you know the one when you think you don’t deserve to pat yourself on the back until you land that dream job, reach your goal weight, save enough for a down payment, or find “the one?”). Sound familiar?
      So how do we change our mindset and learn to celebrate ourselves just as we are today? Enter: Mel Robbins. With an impressive resume—motivational speaker, best-selling author, former TV host and criminal defense lawyer, mother and wife—Robbins knows a thing or two about dishing out wisdom. According to Robbins, all it takes is a simple habit and an easy morning routine to shift your mood and perspective, which she calls the “High 5 Habit.” So I decided to read the best-selling book and give it a go. Spoiler alert: It changed my life.

      The habit:
      The daily habit randomly came to Robbins when she was staring at her reflection in the bathroom mirror years ago, feeling overwhelmed and defeated after drowning in debt and being in a rocky marriage. In an effort to cheer herself up, she gave her reflection a high-five in the mirror and decided to do it again the next day—and the day after that. By the third day, Robbins started to look forward to seeing her reflection, accept herself as she was in that moment, and feel ready to take on the day with a sense of enthusiasm. 
      You might be thinking that sounds silly (I definitely did), but let’s unpack the science behind it. In Robbins’ book, she refers to a body of research called Neurobics, conducted by Dr. Lawrence Katz, a neurobiologist and researcher at Duke University. “In a neurobic exercise, you combine a routine activity, like looking at yourself in the mirror every morning, and you pair it with two things: something unexpected that involves your senses and an emotion that you’d like to feel, like celebration or being seen,” she explained. In other words, when you high-five yourself in the mirror (an act you don’t normally do), the mind connects it with positive associations like “Great job,” “You’ve got this,” and “I’m proud of you” because of interactions you’ve had with the action and other people since you were a child.
      Robbins claims that adding the “High 5 Habit” to your morning routine will not only transform your relationship with yourself but also cultivate self-confidence, motivation, and happiness (are you sold yet?). Read on for what Robbins calls a “High 5 Morning,” which is six steps that can set you up for the day by putting yourself first, and my experience incorporating them into my daily routine. 

      The 6 steps of the “High 5 Morning”

      1. Get up when the alarm rings
      That’s right: No snoozing allowed. Robbins said that when you hit the snooze button, it’s doing more damage than just delaying the inevitable. “If you always hit the snooze button, your actions are saying you don’t do what you say you’re going to do,” she explained. “And that impacts how your reticular activating system (RAS) filters what information gets kept in and filtered out of the brain. You make a promise when you set the alarm clock at night, and getting up at the time you set is you keeping that promise.” Confidence is just self-efficacy, which means believing that you’ll keep promises to yourself and follow through when you say you’re going to do something (like wake up at 6:30 a.m. instead of 6:35 a.m. or 6:40 a.m.). 
      As hard as it was to avoid the “just five more minutes” rhetoric in my head and get right out of bed instead of scroll through my phone, I felt much more at ease and productive after just day one. It was as if I was given more time in the day to do things I otherwise wouldn’t have been able to fit in, like drinking my hot lemon water on my deck in the sun and dusting off my foam roller for some much-needed stretching. A five-minute snooze or 10-minute Instagram scroll in bed may not seem like a lot, but it adds up. Plus, I did feel much more capable when I actually got out of bed when I intended to. 

      2. Try a self-love affirmation
      To decrease everyday stress and to increase overall self-love, Robbins suggested placing your hands over your heart and repeating “I’m OK, I’m safe, I’m loved.” She explained that by reciting that affirmation, you center yourself, relax the body, and increase confidence. The physical action of putting your hands over your heart may sound cheesy, but a Polish study discovered that the hand-over-heart gesture can help promote better judgments and behavior. 
      Whenever I feel anxiety start to creep up, I stop what I’m doing, place my hands on my heart, and repeat the affirmation over and over until the anxiety starts to dissipate. After doing this for just a few days, the perception of each current situation shifted, and I saw things more clearly. It reminded me that my fears are not based in reality, I am safe, and I am deserving of love. Needless to say, this habit is definitely going into my arsenal of confidence-building tools. 
       
      3. Make your bed
      Yes, the chore you dreaded as a kid had more benefits than just avoiding a fight with your mom. “Making your bed every morning is another way to strengthen the muscle of discipline and commitment to yourself,” Robbins said. What may seem like a trivial task actually has a lot of benefits: Some research shows that it improves your mood and increases productivity. When I walk into my bedroom to disheveled sheets and pillows, my mood totally shifts. Call me a neat freak, but a made bed makes a difference (science says so!). This was one habit I already had in my wheelhouse (high-five, Katherine!), but after trying the High 5 Habits, I’m going to make my bed when I’m traveling as well. “The key to putting yourself first is practicing what you said you would do, no matter where you are, how you feel, or what excuses you might have,” Robbins said.

      4. High-five your reflection
      Every day, it’s important to “greet your biggest ally and best friend—you,” Robbins advised. High-fiving your reflection is obviously the most crucial routine to Robbins, but this habit was the hardest for me to adopt. I was so used to looking at myself in the mirror and seeing only flaws (and it felt so…uncomfortable?). But as soon as I started getting used to high-fiving my reflection, I couldn’t help but smile and think to myself, “I got this. It’s going to be a great day.” Putting the habit into practice was like giving myself a pep talk every morning, and when I looked back at my reflection in the gym mirror or checked my makeup in the car later in the day, the harsh critic in me was way quieter. If you’re struggling to adopt the habit, place a Post-it Note on your mirror to remind yourself to follow through with your high-fives (it saved me a couple of mornings!). 

      5. Put your workout clothes on
      We all know that getting a sweat in is physically and mentally beneficial, but it’s hard to follow through. Robbins lays out her workout clothes the night before, which forces her to put them on the next morning before she leaves her bedroom (she calls it “productive guilt”). This promise isn’t anything new or revolutionary, but it helped me celebrate every win, even the small act of getting dressed in workout gear (whether or not I actually worked out that day).
      I have recently been struggling with motivation to go to the gym, so I was especially excited to try this routine. Every night, I picked out my workout OOTD and laid it out on my dresser before going to bed. It was a bit of a struggle to remember the first day, but there wasn’t anything a cute matching set couldn’t fix (nothing is more motivating than fashion!). By the fifth day, it became second nature to get some movement in, be it a 20-minute walk, Pilates class, or lifting sesh, because I already had the outfit on. Try putting on your workout clothes first thing when you get ready in the morning or pack a gym bag with your clothes ready to go if you need to put on work attire. 

      6. Journal
      Robbins encourages “dreaming in the morning” to shift your dreams from subconscious to conscious and put them at the front of your mind where they can “act like a searchlight” to help you manifest your happiest life but to also gain awareness of what you need. Grab your journal and write down exactly what you’re feeling, which will allow you to be present and process emotions (both good and bad). Then, jot down five things you want (it can be anything, from finding love to exploring Europe). By writing your dreams down, you’re validating them. “A critical part of living a High 5 Life is giving yourself permission—permission to dream big and to want what seems impossible,” she explained.
      For as long as I can remember, I’ve loved lists and found putting pen to paper cathartic, so “dreaming in the morning” was the easiest for me to adapt. When I added this last step to my morning routine, I noticed I was more grounded and had more clarity. Making note of my thoughts and feelings meant they weren’t nagging at and controlling me all day. Instead of being bogged down by negative thoughts, I created space for more positive beliefs, and seeing my desires written out made them more real and feel more attainable. I see you, Katherine. 

      Final thoughts
      At the end of my week trying the High 5 Morning, I’d give Robbins’ methods a 10/10 for boosting confidence and feeling more connected to myself. The multiple steps didn’t seem daunting, tedious, or silly once I realized I was investing in myself and my confidence. It all comes down to the relationship I have with myself and being my own biggest cheerleader. PSA: We shouldn’t wait to receive a promotion, fit in our favorite pair of jeans from high school, or finally get reciprocation from a longtime crush to feel more confident. We deserve to be happy now. The icing on the cake? The “High 5 Habit” tools are free and easy, which means anyone, anywhere, at any age can benefit from them (you bet I taught my 2-year-old nephew to high-five himself in the mirror). So go ahead and give your strong, confident, happy self a high-five to achieve the confidence you deserve.

      17 One-Minute Habits That Will Change Your Life More

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      How To Get Fit if You Hate Working Out

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      I have certainly never been like Khloé Kardashian or Kelly Ripa whose “happy place” is the gym. I have to bribe myself with new workout sets or my favorite Starbucks drink as a reward to get to a workout class, and you can forget about exercising at the end of the day (I will dread it all day to the point where I’ll talk myself into believing that skipping the class is worth the $10 cancellation fee). But no matter if a repetition of lunges and weighted squats brings confidence and happiness or soul-crushing boredom and anger, we all want to be healthy, fit, and feel toned. Luckily for the other exercise-adverse out there, you can achieve all your fitness goals without going to the gym (no really). Read on for fitness tips to follow if you hate working out.

      Incorporate your “workout” into your daily routine
      PSA: If you hate going to the gym, you don’t need to go. Instead, add brief exercises into your daily routine. Twenty push-ups when you wake up and 20 more when you’re making dinner, 10 squats every time you take a bathroom break, and a few lunges while you brush your teeth are all easy exercises that take seconds out of your day, but when done consistently, can actually make a big difference. Overall, add more non-exercise movement to your life. Even if you have a typical desk job, walk your dog more often, stand while working, try gardening if you have a yard, clean your house more, walk everywhere you can, dance while cooking or getting ready, stretch while watching TV, and get outside to take conference calls.

      Take the stairs and walk more
      When given the choice between an escalator and stairs, always take the stairs. It’s like a session on the stairmaster built into your day. Likewise, taking a quick Uber or driving may be tempting, but walking when you’re able to will improve your health and save money or gas. Even if you don’t want to go on walks as pure exercise, schedule more walking into your daily routine, whether it’s taking the further train station and walking an extra few blocks, or picking a bar in walking distance to meet friends. Schedule the extra time to walk to work, restaurants, or errands, and you’ll naturally be way more active in your life.

      Consider a standing desk, or work on posture
      It may look strange to your coworkers, but the benefits of a standing desk might be worth it. Standing for even just three hours a day can dramatically help improve your health. If a standing desk is not an option and you’re sitting at a desk 24/7, you can still be working your muscles and healing your body by simply being mindful of your posture. Proper posture not only prevents injuries later down the road, but sitting up tall with your shoulders back relies on your abs, back, and leg muscles when done correctly. Being mindful of how you sit, stand, and even lay down is can be incredibly effective for the body. 

      Find a workout that you actually enjoy
      If you dread and put off exercise, it might just be the wrong kind for you. If you enjoy peaceful, mindful activities, do some sun salutations in a yoga class (motivation: ending in Shavasana). If you love getting your groove on at the club, a barre or dance class might feel more like a night out than a work out. If sports are more your thing, sign up for local sports teams (we particularly love beach volleyball), or play to your competitive side with competition-driven classes like Cyclebar. There’s also a wide range of workouts that use items like trampolines or hula hoops that will remind you of having fun as a kid instead of doing squats in a stuffy gym. Remember: workouts should be enjoyable. If the exercise you’re doing isn’t fun for you, find one that is. 

      Turn chores into a workout
      Oh, you didn’t think laundry or doing the dishes could also give you envy-worthy biceps or strong glutes? Think again. Some of the most common household chores require some built-in physical activity that can work every part of the body. For example, washing heavy dishes in the sink will work your arms, squatting to pick up the laundry basket of dirty clothes will work your legs, and sweeping can work your obliques. Don’t even get me started on scrubbing the tub, vacuuming the floor, or gardening. And if you do a bunch of chores in a row, it will get your heart rate up to count as cardio. Bonus tip: Turn on your favorite playlist and dance around while doing chores for a little extra movement and motivation. Your home has never been cleaner!

      Get fit through food
      There’s a saying that abs are made in the kitchen, and it’s true that diet is one of the most important pieces of your health and wellbeing. Eating more of the natural foods from the earth that our bodies were meant to eat, and less of the products, ingredients, and chemicals that our ancestors wouldn’t have recognized as food, is crucial for not only how our bodies look, but more importantly how they feel. Know that whole, healthy foods give you the energy to workout (no pre-workout supplement necessary) and will help muscles respond to any form of movement you do. If feelings of sluggishness or uncomfortable bloat are keeping you from feeling fit, talk to your doctor and keep a food journal to find patterns in certain foods that may be negatively affect you.
       

      5 Ways to Actually Feel More Toned by Tomorrow

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      5 Tips to Stop Obsessive Thinking

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      Obsessive thinking, also known as rumination, is like a hamster wheel or a broken record that plays the same bad song over and over again. It’s like you’re hyper-focused on the negative, whether it’s one bad test score, work presentation, or conversation with a friend that didn’t go as planned. It’s as if our brains work to hold on to the negative experiences and totally forget about all the positive. Rumination can be problematic because it rarely offers new insights or solutions on how to handle a situation. Instead, it emotionally hijacks us and intensifies our negative feelings. So, how can we free ourselves from getting obsessive over negative thinking? Read on for five tools for a less negative you. 

      1. Work on self-awareness 
      The first step in changing any behavior is becoming conscious of it when it’s coming up. In other words, we have to recognize our patterns before we can change them. Often, when we are stuck in a cognitive loop, we engage in a well-established habit. It’s similar to biting nails or checking social media every few minutes—it happens unconsciously. The next time you catch yourself ruminating, think “Stop!” (say it out loud or in your head as a way to break the cycle). I also have my clients practice visualization by imagining putting a negative thought in a trashcan. Whatever works for you, repeat one word or routine every time you notice yourself obsessing over a negative thought.

      2. Name it
      When we are caught in the cycle of rumination, generally there is an underlying fear that something bad is going to happen. You might be obsessing over a mistake at work, an unfinished conversation with your partner, a fight with a friend, or not living the life you envisioned for yourself. Whatever the reason, try to sum up your negative thinking into one single sentence like “I am scared that I’m going to lose my job” or “I’m angry at my friend for the way she treated me.” You gain control by being able to address the real situation. If you can identify your greatest worry or fear, ask yourself, “What’s the worst thing that can happen? Can I handle that?” Most likely, the answer is yes. You’ll deal with it in the moment just like you’ve always dealt with any hardship. This will help remove some of the fear. 

      3. Practice mindfulness
      We spend so much time dwelling on past mistakes or worrying about future events that we rarely spend time in the here and now. The practice of mindfulness can help us reduce our “thinking” and increase our “sensing.” For example, any time you find yourself in “auto-pilot” mode, like if you’re eating lunch at your desk or checking Instagram while you wait for an elevator, try to just sit and be with yourself. Focus on what you see, hear, smell, feel, and taste. This can help ground you in the present moment. When you catch your attention wandering into the past or future, gently guide yourself back to the present moment. Eventually, you’ll realize that the obsessive thought is coming from worry about the future or past, and not rooted in reality. 

      4. Acceptance
      Pause for a moment and identify the source of your worries. A lot of them probably have to do with future projections or past hurts, mistakes, or regrets. Try to accept your situation as it is right now. I know how hard this can be, but I also know that pain and suffering gets worse depending on how we think about it. Accept your current state as it is. Stop wanting things to be different. When you find yourself obsessing about the past or worrying about the future, ask yourself, “Can I do anything about this right now?” If the answer is no, do your best to accept what is. Take a deep breath and do something that brings you joy. If the answer is yes, identify what you can do and do it.

      5. Schedule a worry break
      For me, falling asleep has always been difficult because of worry. My thoughts bounced all over the place at bedtime: relationships, body image, career, finances, the future, and what I was going to eat for breakfast, lunch, and dinner. It was exhausting and it kept me awake and anxious. Eventually, I found that allowing myself a short period of time to worry (about 15-30 minutes) helped me have better boundaries. During the “worry time” I write down what’s on my mind. At night when my thoughts keep me awake, I say to myself, “Nothing is going to get solved right now, it’s time to sleep. You can think about it tomorrow.”
      Like any new skill, it takes practice, repetition, and self-love. Be compassionate with yourself and remember you don’t have to do it all at once—don’t feel like you’ve failed if you have a fearful or anxious thought. However, if obsessive thoughts are affecting your life or hard to get over, we recommend seeking a therapist who can help.

      3 Types of Negative Mindsets That Can Cause Real Harm—And How to Overcome Them More

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      Small, Easy Changes to Make If You Want to Lose Weight

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      As a health coach, I’ve found that many clients feel uncomfortable saying they’d like to lose weight, as if it’s materialistic or wrong. They’ll preface a goal to lose 15 pounds with “I know weight doesn’t matter, but…” On the flip side, other clients feel like they’re supposed to want to lose weight, even if they feel great as they are, because weight loss and diet culture are so normalized. When I ask why weight loss is a goal, they’ll answer with “I don’t know, isn’t that healthy?” (The short answer: No, it’s not. “Healthy” is doing whatever makes you feel your best)
      So here’s my preface: Instead of shaming yourself for whatever goal you do or don’t have, listen to your body, respect other women’s health goals, and know that what makes you feel good in your body is going to be different from anyone else. Now that we have that out of the way, if weight loss is a goal you know will help you feel energized, confident, and healthy, here are 11 easy weight loss tips you can follow to get you there.
       
      1. First of all, chill out
      Whether it’s around the holidays when we’re eating more sugar cookies or after 2020 when we did nothing but wait for the new binge-worthy Netflix show to drop, it’s normal for weight to fluctuate. Weight gain does not mean anything besides just that: You gained weight. It doesn’t mean you’re less attractive, strong, or lovable. It simply means your body is adjusting to a changing routine, and that’s OK. Your routine, lifestyle, and needs should change week to week, season to season, and year to year, and so should your body. Stress over weight gain is worse for your body than a bag of potato chips or carton of ice cream, so try not to feel guilt, shame, or stress. Instead, know that your body is doing what it’s supposed to. If you want to lose weight because you feel less connected to your body and just overall less healthy, then I commend you for knowing your body well enough to identify what it needs. But prioritize losing the shame around weight gain before losing the weight.
       
      2. Don’t ignore cravings
      Cravings are not your body’s way of sabotaging weight loss or health goals. Cravings are actually one of the key ways our bodies communicate with us what they need. Plus, if we have a major craving for delicious tacos and force ourselves to eat another boring salad instead, it can lead to bingeing, restrictive eating, and an unhealthy relationship with food. Now that will sabotage your health goals. 
      Instead, find alternatives with nutritious whole foods to nourish your body. For example, if you have a sweet tooth, grab a square of dark chocolate after dinner. If you’re craving chips or fries, DIY sweet potato fries, or if comfort foods are more your medicine of choice, try a cauliflower crust pizza or spaghetti squash to sneak in some extra veggies. For any other craving, check out these recipes to find a healthier alternative. Bottom line: Honor your body’s cravings in a way that will fit in as many nutrients as possible. 
        

      3. Take a work break with movement
      You know when you mindlessly reach for your phone to scroll through Instagram or Tiktok after finishing a major task you’ve been working on for hours? Even though it’s a mindless habit, there’s actually a reason we reach for our phones throughout the workday–either your brain needs a break or you need a few minutes “off” to transition into the next task. The answer to break the habit (and help you lose weight) is not to push through and keep working. Honor your body and give it what it needs: a break. But instead of reaching for your phone, get up and move. Do some stretching, go through a yoga flow, or do 10 jumping jacks. Not only will movement help you refocus and reenergize better than an Instagram scroll ever would, but it’s also an easy way to fit in more movement and motivate yourself to make better choices for the rest of the day. 10 to 60 seconds of movement may not sound like a lot, but it all adds up to make a huge difference. 
       
      4. Drink more water
      Drinking water is a tale as old as time, but there’s a reason it’s the most basic, universal health hack in the book. For me, drinking a big glass of water first thing when waking up, sipping on a reusable straw throughout the day (I’m partial to these pretty gold ones), and having three drinks at a time to achieve optimal hydration (like lemon water and green juice with my coffee) have made a drastic difference in how my body feels. If I get hungry soon after eating, I drink a big glass of water rather than going straight to the pantry to mindlessly snack (more on that below!). Of course, if I’m still hungry afterward, I’ll eat something nourishing (the body knows what it needs), but I’ve also learned that a lot of hunger cues are actually thirst. Try drinking more water every day and just watch how much better your body feels. 

        
      5. Go on a walk every day
      Intense workout plans don’t always help us achieve health goals like we expect, and it’s often because the harder (or less enjoyable) a routine is, the less likely we are to stay consistent. If your idea of a worthwhile workout is a 60-minute intense HIIT session, you’re more likely to totally forego exercise altogether on days where you don’t have time or are too tired to find motivation. Instead, shift your focus to living less sedentary and moving more often. Whether workouts are a part of your daily routine or you haven’t worked out since P.E. class in high school, make it a goal to go on walks every day. Take your dog for a walk in the morning, go on a walk while listening to a podcast on a work break, or grab your significant other for a stroll in the evening and catch up on your days. Weight loss doesn’t need to come from sweaty workouts or hours spent at the gym. Instead, the secret lies in consistency and moving the body more often in whatever way feels best for you. 
        
      6. Get curious about your eating habits
      Yes, cravings can tell us what our bodies need, but it’s not always about food. More often than not, whenever we mindlessly snack (like snacking while working or watching TV), it’s because our bodies are lacking something else, whether it’s a break, excitement, comfort, or joy. Every time you subconsciously reach for the bag of chips or Cheez-Its, ask yourself if you’re hungry or not. If you are, then great! You’re listening to your body’s cues. Proceed with the snack or make a snack that might feel more fulfilling and satisfying.
      If you’re not hungry, ask yourself what void your body is trying to fill. Are you stressed and your body’s telling you to take a break from work or are you looking for a way to comfort yourself because you’ve been feeling extra anxious lately? Maybe it’s the lack of anything exciting to look forward to, so you’re supplementing with cheesy, delicious snacks that attempt to fill the void (but don’t really!). If you identify it is emotional snacking, try to feed your body in other ways: Take a work break and go for a walk, plan a fun movie night with your roommate, or just give yourself a little extra love. 
        

      7. Stop weighing yourself
      PSA: You’ll see the most drastic changes when you enjoy healthy habits for both the mind and body rather than thinking you have to do them for weight loss. You’ll stop hating yourself when the scale isn’t moving quickly enough and instead will naturally look, feel, and be better when you give yourself the patience, trust, and self-love it requires to achieve health goals. This is not some BS self-help advice—being healthy for benefits like mental health and energy is what made the most drastic changes in my body (oh, and it was actually sustainable). When you’re focused on a number on the scale, you naturally feel more stressed, restricted, and disappointed. Instead, focus on how you feel to measure where you are. Don’t rely on an objective number to tell you how you’re supposed to feel. 
        
      8. Turn workouts into a social activity 
      Workouts don’t have to be another chore on your to-do list or something you have to force yourself to get through. In fact, you can reframe exercise so it’s as fun as happy hour with your friends and something you look forward to, like catching up with your sister. Especially if you have trouble sticking with exercise, working out with a friend will help keep you accountable and maybe even make you work harder if you’re competitive. Suggest going on a hike with a friend instead of meeting for coffee, start hitting the gym before work with your work wife, or invite your friends to your favorite workout class. Not only will you feel happier with more social connection and turn exercise into something to look forward to, but you’re also more likely to work out since you’ll have a friend to hold you accountable.
       
      9. Eat more vegetables with every meal
      One of the most effective changes you could make is learning about foods and the effects they have on the body. When you’re aware of the nutrients and benefits that come from whole foods, you start to see them as medicine and fuel rather than in categories of “good” or “bad” foods that you’re either supposed to eat or not supposed to eat (and just like bad boys and the cookie jar, we want it more when it’s off-limits).
      Eating more vegetables can not only help you feel your best and start to crave fruits and vegetables (seriously), but it can also subconsciously crowd out processed and sugary foods (totally guilt-free). Do you typically have eggs for breakfast? No need to shift what you’re used to or enjoy. Instead, add some spinach to an omelet or put some avocado on top. Is pasta your go-to? Throw in some kale and asparagus and you’ll never feel deprived, and you’ll be giving your body nutrients that keep it healthy and crowding out the foods that don’t make you feel good.
       

      10. Invest in your health
      There’s a reason pricey gyms and diet programs work (even if it’s only temporarily): When people invest money, they’re more likely to show up. If your workout plan involves YouTube videos or yoga flows on your own and you find yourself never making time for exercise, it might be because you don’t have anything on the line. Try investing in an online subscription, a gym membership, or a pretty yoga mat or pair of dumbbells. Likewise, invest in healthy produce. Because fresh produce goes bad much quicker than a box of mac n’ cheese or a frozen pizza, you’re more likely to go for a meal incorporating the fruits and veggies, if for no other reason than that you don’t want your money to go to waste. There’s nothing more worthy of time and money than your most energetic, happiest, healthiest self, so start spending like it. 
       
      11. Ask yourself “why”
      You already know that setting goals (like “work out more,” “eat healthier,” and yes, “lose weight”) are important so you know what to work toward. But why do you want to reach that goal? Why do you want to lose weight? Is it to feel more confident, to feel less sluggish, or to heal symptoms? The root reason you want to reach your goals is so much more motivating than the goal itself could ever be. As much as you may feel like you want to lose weight or work out more, the feeling of confidence or knowing you’re investing in your future self for a long, healthy life is so much more motivating. 
      Also, reflecting on why you want to achieve your goals will help you find more clarity on how to achieve them (and whether or not you really want to achieve them). For example, if your goal is to be more confident, will losing weight truly help? If you know it would, what other things can you work on while simultaneously trying to lose weight to help boost your confidence? You’ll realize that any health goal (weight loss included) is a holistic process that isn’t just about diet or exercise but about every aspect of your life.

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      7 Workout Benefits That Are More Important Than How Many Calories You Burned

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      Fitness trackers and watches can be a blessing and a curse. They give us insight into our workouts, bodies, and rest and recovery, but they also provide us with data that is easy to obsess over, like how many calories we burn during a workout. While it can be rewarding to feel like you got a good burn after an intense workout, it’s important to remember that exercise is about much more than that. Next time you lace up for a run, swing a kettlebell, or clip in for a cycling class, focus on these seven workout benefits that are more important than calories (I promise!) and watch how your relationship with exercise changes as a result.

      1. How you physically feel
      After a good workout, there’s an unmistakable feeling of accomplishment, adrenaline, and pride that can’t be beat. Exercise opens the blood vessels to allow more blood to the muscles, which makes the body feel refreshed. The heart rate comes down, which brings an overwhelming sense of calmness to the body, and adrenaline and endorphins flow through the body. No matter how challenging the workout, the way your body feels afterward is almost always worth it. By celebrating this feeling (as opposed to a numerical metric), you’ll start to look forward to exercise instead of it being another item on your to-do list.  The next time you work out, pay close attention to how your body feels afterward and how that feeling impacts the rest of your day.

      2. How you mentally feel
      The famous Legally Blonde quote about how exercise makes people happy (“and happy people just don’t kill their husbands!”), is not just iconic, it’s true (well, at least about the exercising making people happy part): Exercise increases the brain chemicals that are responsible for a boosted mood. “Physical activity stimulates various brain chemicals that help you feel happier, more relaxed, and less anxious,” explained Dr. Kristin Hughes, MD, a board-certified emergency medicine physician and concierge health strategist. When you make a workout part of your everyday routine, you’ll notice big changes in your mood, emotional outlook, and stress levels, which are much more impactful than caloric burn.

      3. Progress made
      Calories are a measurement of how much energy the body expends, which means that as you get more fit, your calories burned per workout should decrease since your body will be expending less energy as it adapts. The better you get, the less calories you’ll burn, and therefore, using calories as a measure of success is a losing game. Instead, put more focus on the progress you’ve made, whether it’s increasing weights, speed, number of reps, or increased confidence. The next time you start a workout, look for all the ways you’ve improved. If you’re just starting out, make sure to take note of where you’re at so you can measure your progress as it happens.

      4. Strength gained
      While physical strength is majorly important for a healthy and happy life, nothing compares to the emotional strength that regular exercise provides. Completing a tough workout is a major accomplishment, and the “I can do anything” feeling you get afterward can have a domino effect on the rest of your day. Whether your exercise affirmation is “If I can get through this, I can get through anything” or “I am strong enough to conquer all of today’s challenges,” a good workout will remind you that you are stronger than you think. Calories or weight can’t measure strength, so start taking note of which workouts make you feel like a superhero and proceed with your day accordingly. 

      5. Commitment and dedication to yourself
      Following through with our commitments to others is often a non-negotiable in careers and relationships, but our commitments to ourselves can easily be the first things we abandon when life gets busy and overwhelming. By dedicating time for your body and honoring that commitment, you tell yourself (and others) that you value your own needs, and that attitude will rub off on the rest of your life. Filling your own cup is necessary for a balanced life, and spending time doing something that benefits you, makes you feel good, and improves your day is something you should be proud of. By honoring your commitment and dedication to yourself, you’re putting yourself in a better position to serve others, and that’s something to celebrate. 

      6. Energy levels and sleep patterns
      Maybe you no longer need a 3 p.m. coffee pick-me-up because you have more energy when working out regularly, or you’ve been falling and staying asleep more easily at night since having a consistent exercise routine. Working out affects energy levels and sleep, which is way better motivation to move your body than a calorie burn could ever be. The next time you crush a workout, take note of how much more awake, alert, and attentive you feel throughout the day and how easily you fall asleep at night. Burning calories is great, but if you don’t have the energy to get through your day, what’s the point?

      7. Your self-esteem
      More important than any other aspect of physical fitness is how it affects our relationship with ourselves. Fitness trackers can’t measure your confidence, pride, success, or self-esteem, but those things are far more important and longer lasting than calories burned or weight lost. Whether you’re improving as an athlete, see positive physical or emotional changes, feel less stressed, or are simply honoring more time for yourself, pay close attention to how your workouts impact your self-confidence and start using that as a metric of success. Calories are cool, but confidence is everything.

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      The Crucial Thing Missing From Your Workout Routine

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      So you know to prioritize both cardio and strengthening, fit in a walk or yoga flow even when you don’t have time for a full workout, and eat nutritious food to help your body feel its best while exercising. But the one crucial part of a healthy fitness routine you might be neglecting? Stretching. Stretching is not just an excuse to nap in Savasana for five minutes or for impressing your friends by doing splits during a night out (looking at you, Kyle Richards).
      Stretching keeps the body flexible, strong, and healthy. When your muscles are flexible, they’re able to maintain a range of motion to prevent injuries and improve both endurance and strength. In other words, a flexible body is a healthy body. Yes, we need to stretch to accompany our workouts, but we also need to stretch to relieve tension, counteract the effects of sitting all day, and improve the overall health of the body. 
      You don’t need to dedicate an hour a day or change your entire routine to stretch more. To prove it, we rounded up a list of obé Fitness stretching classes that range from a quick five-minute flow to a 30-minute sculpt workout that fits in the stretching for you. Whether you prefer to give your muscles some extra love during your morning routine, night routine, before a workout, after a workout, or throughout your workday, there’s an obé class for you. Scroll on to find the stretching sequence that appeals to you—your muscles can thank me later. 
      For 50% off your first month and a free 7-day trial, use code “TEG50” at checkout!

      If you’re on your lunch break or taking a quick 10-minute break, this is the stretch for you. It’s meant to not only stretch out your entire body from head to toe but is also meant to energize you. Think of this stretch series as your 3 p.m. coffee alternative. Trust me, you won’t need a shot of espresso when you use this to treat your afternoon slump. 

      PSA to runners, joggers, and cardio-lovers: You need to be stretching. Not only is stretching before and after cardio workouts crucial in preventing injuries, but properly preparing your muscles can also help improve endurance and speed. Try this stretching warmup, whether you’re about to hit the treadmill or sprint on a track. 

      If mornings are your sacred time to prepare your mind and body for the day ahead, I got you. For those of us who prefer to wake up slowly and peacefully instead of rush right into a workout first thing in the morning, this flow will help center you and energize you after waking up while also providing you with calm energy to take on your day. 

      Picture this: You crushed a killer leg day yesterday and now it’s painful to walk. Or maybe you keep a lot of tension in your hips (guilty!), and your hamstrings and glutes are always tight. Look no further than this lower-body stretch, designed to gently open up your hips and stretch out the hamstrings. 

      I get a lot of tension headaches, and after my doctor suggested the tension was coming from my neck, shoulders, and upper back, I started doing this five-minute neck and upper back stretch every day. Spoiler alert: My tension headaches went away. This is also good for tech neck (also guilty) or people who sit at a desk all day (AKA most of us). 

      If you’re a seasoned stretcher who wants something that goes a little deeper than your normal body stretches (but without paying for fancy equipment you most likely won’t use), good news. All you need to get deeper and stretch every muscle group in the body is a chair. Grab the one from your office or a dining chair from the kitchen and give your muscles a little TLC. 

      By now, you know you need a dynamic stretch at the beginning of your workout to warm up, but it’s just as important to do a cool down stretch to help release and stretch out the muscles that just put in a lot of hard work. Whether you prefer jogging, barre, or yoga, try this cool down stretch after your workout of choice to prevent soreness and lengthen muscles. 

      If you swear you don’t even have five minutes to spare during your busiest days, you can still fit in a good stretch to help your body feel its best. All of these stretches can be done at your desk. That’s right, you can get a full-body stretch in while sitting in your chair. Try these movements while transitioning between tasks at your desk or even while you’re in a Zoom meeting (but insider tip: turn your camera off). 

      If you prefer stretching to be seamlessly incorporated into your workout or you only have 30 minutes a day to dedicate to your body, try this combo stretch and sculpt class. You’ll be toning and strengthening all the important muscle groups, and then stretching out what you just worked for lengthened muscles and a healthier body. 

      Got 10 minutes to spare but don’t know where to start? This full body stretch goes through all the best basics to relieve tension and stretch out every muscle group in the body. Whether you’re wrapping up a workout, taking a lunch break, or just want to move your body for an extra 10 minutes throughout the day, give your entire body some TLC with these stretches. 

      Certain stretches are the perfect way to wake up and energize the body, but other stretches can work to relax the body for your most peaceful night of sleep ever. These stretches improve your mobility and flexibility like other stretches, but the sequence is also designed to release tension from the body and leave you in a blissed out state by the end. Pro tip: Do these stretches in your PJs because you’re going to want to hop right into bed when you’re done. 

      If I haven’t convinced you to stretch more yet, this will probably do it. Whether you just wrapped up a tough workday or you would never miss a happy hour, kill two birds with one stone by having your glass of wine while stretching the body.
      Sure, this is just a regular series of amazing stretches you can do without wine at any time of day (or with any beverage of choice), but I like this idea of fitting in whatever feels best for you. It’s a good reminder that you don’t have to be on a yoga mat, have on your workout clothes, or be at the optimal time to get a stretch in. You can stretch whenever, wherever, and however feels best for you, so fit it in where you can and make it as enjoyable as possible (yes, even if that means with a glass of Pinot Noir). 

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      12 Self-Care Practices You Haven’t Thought Of (That Are Completely Free)

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      The buzzword “self-care” is certainly having a moment, but the concept of caring for your mind and body is not going anywhere. It’s easy to get swept up in work, friends, relationships, and to-do lists, and our own wellbeing often gets put on the back burner. Most of us are more comfortable prioritizing other people over ourselves, and we forget that self-care actually helps put us in a better state to provide for the other people in your life. We cannot be the best versions of ourselves if we are not practicing regular self-care and attending to our own needs. 
      But self-care looks different to everyone. What makes me feel good may not be so relaxing to you, and vice versa. The great thing about the rising buzz factor of different self-care methods is that there really is no shortage of options. The potential downside is that many of these options come with a price tag (looking at you, pricey bath salts and candles). To help us all add a little self-care into our lives without breaking the bank, I caught up with Morgan Raphael, creator of the Self-Care Society, to put together a list of 12 self-care practices you can start today (and not one of them requires your credit card).

      Meet the expert
      Morgan Raphael
      FOUNDER OF THE SELF-CARE SOCIETY
      Morgan is a wellness blogger, entrepreneur, and creator of the Self-Care Society, a community and resource for women to prioritize their mental health.

      1. Start a daily journaling practice
      There are so many great options out there when it comes to a daily journal with prompts, affirmations, and quotes. Morgan has her own version (which I love and highly recommend), but it can be just as impactful to simply put pen to paper on your own. Set aside a few minutes at the start or end of your day to do a “brain dump” and release those pent up emotions that may otherwise stay locked in your head.

      2. Make a daily gratitude list
      Practicing gratitude is huge when it comes to manifesting more good things into your life and is an extremely beneficial method of self-care that costs absolutely nothing. Start small by simply listing out three to five different things that you’re grateful for each day. But don’t just scribble out the basics—take time to appreciate each thing on your list and why you are grateful for it. The more gratitude you practice, the more you will find to be grateful for.

      3. Go for a walk (without headphones)
      For me, walks are crucial. I love stepping outside with no destination and no scrolling. I purposely take this time to myself without any music or distractions so I can really tune into my thoughts and how I am feeling. You will be so surprised with the amazing ideas you have and clarity you gain when you just take 5-10 minutes to unplug, get outside, and move the body.

      4. Call a friend who always lifts your mood
      Is there someone in your life who always seems to know what to say? Or maybe they always make you laugh, even when you’re in a bad mood? Sometimes the best form of self-care is knowing that you need a friend. Don’t take those friendships for granted and don’t hesitate to lean on the people in your life when you need them. Set aside some time in your busy week to connect with a friend, family member, or coworker who will lift your mood. Bonus: Taking this time for yourself will help you be that person for someone else too.

      5. Write a list of your accomplishments and goals
      Why don’t we do this more often? Goal setting is huge for me, but so is acknowledging what I’ve achieved. If you are ever feeling down about something in your life or you’re comparing yourself to other people, take a moment to list out everything you have accomplished (both big and small), and hold onto that list to come back to the next time you’re questioning yourself. Let’s all celebrate our wins a little more.

      6. Donate 10 items you no longer need
      Hello, Marie Kondo! Having moved nine times in the past 10 years, let’s just say I have perfected the art of tidying up. I have no issue saying goodbye to items that I know no longer serve me. Whether that means a Zara top you bought three years ago and never wore or an old stack of books collecting dust under your bed, never underestimate the power of simply releasing things that you don’t need in your life, and bonus points if you give them to someone who does.

      7. Indulge in a book, movie, or TV show that makes you feel good
      Did you spend your Sunday lounged in front of the TV watching old rom-coms and then feeling guilty about your lack of productivity? Lose the guilt! TV binging totally counts as self-care, and losing yourself in a feel-good show or movie can be a great way to turn off for a bit and recharge. For me, books are the ultimate self-care because it is one thing I know I won’t be multitasking (scrolling) during. Check out these 20 new books to add to your bookshelf ASAP.

      8. Stretch your legs up the wall
      I do this for at least 10 minutes a day, every day, without fail. Legs-up-the-wall is one of the simplest yoga poses and is considered a restorative yoga posture that offers many benefits like helping the body relax and reducing stress. To try for yourself, lie flat on your back with your legs stretched straight up the wall, set your timer for 10-20 minutes and simply relax. Try a guided meditation, listen to a podcast, or even read your favorite book while letting the body be still.

      9. Listen to a favorite playlist or podcast
      Personally, I thrive on building playlists on Apple and Spotify, knowing just what song I need to hear for my current mood. Sometimes that’s a Kygo pump-up song, and other times, it’s a break-up ballad to get those tears out. No matter what your mood, music can totally provide that much-needed release. More of a podcast fan? Choose one based on your mood, whether you need something light-hearted and fun or motivating. Click here for podcasts based on any mood, and click here for 10 of our favorite women-run podcasts. 

      10. Meditate
      This is one of those self-care practices that looks different for everyone. I personally prefer a walking guided meditation, but many people prefer to do their meditations sitting or lying down, reading or journaling, or without any music or prompts at all. No matter your meditation form of choice, there are many free apps and trackers you can download to start your meditation practice, and even just a few minutes a day can be extremely beneficial in relieving stress.

      11. Clean up your space
      Recently, as soon as my schedule got busier and I left my room in a mess every night, I started having trouble sleeping. Once I straightened things up, my sleeping patterns went back to normal. Coincidence? Perhaps, but clutter in your space directly correlates to clutter in the mind. The cleanliness of your home really does impact your headspace, and you should always aim to keep your home the same you would want it to look for visitors (because if visitors can enjoy it in tip-top shape, why shouldn’t you?). Take 15 minutes before bed to put away laundry, wipe off counters, and do the dishes. 

      12. Detox your social media
      Yes, social media can be a great place to discover new people, brands, and products or to catch up with friends and family. But we also can absorb negative content or get caught in comparison traps and feel bad about ourselves from a social media scroll. Take time to regularly go through your accounts and mute or unfollow anyone whose energy does not serve you. Your goal should be to make social media a place that provides you with nothing but joy and inspiration rather than comparison and negativity.

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