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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
      Trust me–I’m a fitness trainer More

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

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      No matter where you are on your fitness journey, it’s pretty easy to get tired of your workout routine. Whether you’re tuning in to the same class a few times a week, running the same trail, or hitting the squat rack, doing the same thing over and over again is enough to make you want to bang your head against the wall—or worse, quit. Instead of hitting that dreaded plateau, we’re looking to the stars to tell us the next workout we should try, and the stars have some pretty good ideas. And to make it easier on you, we put together a list of our favorite Obé Fitness classes for you to try and included the gear you’ll need to crush it. 
      Why Obé, you ask? Our editors have been using Obé Fitness for years because it offers so many classes. Only have time to work out on your lunch break? You’re covered with 10-minute express classes. Love a good yoga flow once a week? 60-minute yoga classes at your service. No matter your fitness goals, there’s an Obé option for you.
      For 50% off your first month and a free 7-day trial, use code TEG50 at checkout!

      Aries are fighters, so we’d expect they’d like a little bit of that in their workouts too. To make this class a little more interesting, it incorporates weightlifting in Obé’s classic Power format, which includes lifting through fast movements to add a little extra cardio. Your heart rate will thank you.

      Goddess is a word Tauruses liken to themselves, and the self-care queens of the Zodiac sure can get down with a light yoga flow. This class will get you in deep stretches that make you feel so good during and after. (Get ready for a good night’s sleep!)

      Geminis don’t have time to spend an hour in the gym. They want a quick, effective sweat they can get in during their lunch break or just before heading out for the day. This HIIT class will have your heart pumping the entire time—you’ll forget how short of a workout it is when you’re sore tomorrow.

      Sculpt is a low-impact workout that really gets your muscles working to tone, tighten, and strengthen without having to lift heavy weights. It works on muscles you didn’t even know you had, which health-conscious Cancers can appreciate. Level up this class with some resistance bands and ankle weights and feel the burn. 

      Leos want to feel strong and capable, so a strength training class is right up their alley. Make sure to invest in a trendy outfit you can sweat in—not only will this make a Leo way more inclined to work out, but they’ll feel even better during the workout if they’re comfortable. 

      An hour-long workout is perfect for a Virgo who plans their calendar well in advance to fit it in. You’ll love how strong you feel doing this class while still getting your heart rate up. Oh, and getting killer abs is just a plus.

      Barre is all about balance, grace, and strength, which you could also say about a Libra. Libras will love how much barre utilizes those little muscles you didn’t even know existed until the next day when you’re sore AF. 

      Scorpios like a workout they can seamlessly add to their life and keep up the routine for a long time to see results, and a pilates class a few times a week is just that. You’ll focus on your core the entire time, and after a few classes, you’ll notice major differences in your strength. 

      Workout routines aren’t exactly a thing for a Sagittarius. They like to do workouts that are challenging, fun, and keep their attention the entire time. This dance cardio class is already a fun way to get your heart rate up, but the addition of wearing heels the entire time is enough to keep a Sag entertained. 

      After a long work week, the last thing a Capricorn looks forward to is a super hard workout. To finally get your moment to veg out, opt for a de-stressing yoga class. You’ll get a workout in and actually feel relaxed afterward rather than energized. Pair this with a sleep-time tea and your latest Netflix binge afterward. 

      Aquarians want to work out in any way that is fun and different, and a trampoline workout is exactly that. Make sure to pop on a good pair of light running shoes and turn on a good playlist. 

      This energizing yoga class is the perfect way to get a Pisces out of bed and ready for their day ahead. Pisces like a workout that feels productive and invigorating, just like a morning yoga flow. Light a good candle and get in the mood to take on your long to-do list. 

      5 Ways to Actually Feel More Toned by Tomorrow
      we’re redefining being “toned” to mean feeling strong and healthy in your body

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

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      The Best Home Workout Equipment You Can Snag on Amazon

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      Even though I love being active, the list of things I would rather do than actually go to the gym is pretty lengthy and even includes deep cleaning every bathroom in my house (my brother’s bathroom not included). It can be a hassle trying to plan your day around finding the time to actually drive to the gym for a workout, and on top of that, you have to pray that it’s not too crowded in the morning before work (and it usually is). Then there’s waiting in line for the stair master when you could’ve been done with your workout 30 minutes ago. And we won’t even get into the uber-macho gym buffs who act like they own the place.
      Instagram has now been my favorite place to find great workouts that only require a few simple equipment pieces. It’s like having the benefits of a personal trainer without having to leave your living room (and without having to use the intimidating machines at the gym). Read on for all of the home workout equipment you need for an effective workout. The best part? They’re all from Amazon. So next time you want a great workout, all you’ll have to do is turn on your favorite workout video, move the coffee table to the side, and grab one of these must-have fitness items.

      Amazon | Fit Simplify
      Resistance Loop Bands
      Resistance bands look harmless but can add a ton of extra intensity to any of your workout moves. The more you stretch the band, the more tension you resist with each move. They’re great for strength training and stretching to create long, lean lines in the body. If you have a smaller apartment and don’t want to keep too much equipment around, these are definitely for you. This pack comes with five levels of resistance, making them ideal for wherever you are in your fitness journey. Try them with glute bridges, donkey kicks, and squats to lateral leg lifts.
      3 color combinations available

      Amazon | URBNFit
      Bosu Ball
      A bosu ball is great for training your core because being on an unstable surface while doing simple exercises requires the rest of the body to be engaged in order to stay balanced. You can just stand on it and do bicep curls and shoulder presses, or you can use it more actively for squats and pushups. No matter what workout you decide to use it for (leg exercises, upper body, or cardio), you’ll be simultaneously getting the ultimate core workout.
      2 colors available

      Amazon Basics
      Dumbbell Weights
      Dumbbells don’t need much explanation: They’re used to gain lean muscle mass in an isolated area with a lighter weight and more repetitions. Though they’re mostly used for biceps, triceps, shoulders, back, and chest, they can also be used to add extra weight while doing squats and glute bridges.

      Amazon | DEGOL
      Aerobic Exercise Jump Ropes
      Jumproping is a great cardio alternative to running that also boosts fat burning and increases muscle engagement. It also brings back some fun into working out (remember how fun it was as a kid?). This jumprope has memory foam handles for ultimate control and comfort.

      Amazon | ProBody Pilates
      Bender Ball
      I started using bender balls in my pilates classes, and I now incorporate them into my everyday workouts for the increased range of motion in core exercises. They allow for a more effective workout than just ordinary crunches. Plus, have you ever tried glute bridges with one of these in between your knees? Instant inner thigh burner.
      8 colors available

      Amazon | Gaiam
      Ankle Weights
      Ankle weights are another great way to add strength training into your workout. Using ankle weights will help tone your legs and glutes by adding resistance to low-impact exercises and intensifying movements. They’re specifically great for lower-body and core workouts. If you only want to purchase one form of weights, get these. You can also hook them around your wrists or hold onto them to double as arm weights.
      2 sizes available

      Amazon Basics
      Foam Roller
      Foam rollers can be used to warm up before your workout or cool down after. They’re great for stretching to relieve muscle pain and soreness. You’ll never forget to stretch after your workout again with one of these (it hurts so good!).
      4 colors available

      Our Favorite Workouts You Can Do at Home More

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      Strength Training vs. Cardio: Which One You Should Really Be Focusing On

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      There’s one question that trainers get more often than any other: “Should I be focusing more on strength training or cardio?” (second to “How long does it take to get abs?”) While some of us love binge-watching old episodes of The Bachelor on the treadmill, others prefer to work on building up our bench press max of five reps. But if dramatic reality TV has taught us anything, it’s that sometimes what we want isn’t exactly what we need. Ultimately, what you should focus on is entirely dependent on your goals, preferences (remember: the best workout is one you’ll actually do!), and the equipment that’s available to you. Since we all have different goals and circumstances, here’s exactly what you should prioritize, based on what you want out of your workouts. 

      1. If you’re training for a marathon (or any kind of race)…
      Simply put, the best way to become a better runner is to run. If you’re training for any kind of race, you’re going to want to put 75 percent of your time and effort into running. However, that doesn’t mean you should just always be on the treadmill. By incorporating speed workouts, tempo runs, and long jogs, you’ll keep the running spark alive and improve your skills for the marathon. Also, switch up between running on the track, along different routes, or at the gym to change up your scenery. The other 25 percent of the time, work on increasing your strength with heavy weights. Runners need strong leg muscles, a strong core, and arms that can swing all day long, so don’t skip out on your squats, deadlifts, planks, and rows (also to prevent injury!).

      2. If you’re trying to change your body composition…
      If you’re interested in increasing your muscle mass and/or changing your body fat, you’re going to need a healthy mix of both cardio and strength training. Changing the way our bodies look takes both cardio and strength training to be our healthiest self. If your goal is to lose fat, cardio affects fat loss, while weight training helps strengthen muscles to burn more calories at rest. If your goal is to feel more toned and gain more muscle mass, weight training will help you get stronger (more on that below), but cardio is also important for muscle circulation and increases oxygen supply so muscles can work harder. Bottom line is that if you’re looking to change your body composition, get a combo of both. Most importantly, remember that rest, nutritious food, and a balanced lifestyle are also necessary for body composition changes, so be sure to incorporate those things too. 

      3. If you want to get stronger…
      It probably goes without saying that if you want to get stronger, you’ve got to head straight to the weight room. Muscles get stronger after they’re damaged from use (training), and then they repair themselves to come back stronger (recovery)—Voldemort style. By using the principle of progressive overload, or periodically increasing the stress on the muscles by using heavier weights, you will see #gainz in both strength (how much you can lift) and hypertrophy (how big your muscles are). Focus on strength training (with some cardio!) and make sure that you’re increasing your resistance by approximately 10 percent every few weeks or when your current weights begin to feel less challenging.

      4. If you want to improve your overall health…
      What’s better than feeling your absolute best? If you’re interested in living a healthy, long life and reducing risk for injuries (or if you’re just tired of the couch-fridge-couch lifestyle most of us have had since 2020), you’ll want a good mix of both strength training and cardio. Strengthening your muscles is important for making daily living easier (like walking up the stairs, carrying groceries, etc.), and cardio will give you the endorphin rush we all know and love. By focusing your efforts 50/50, you’ll improve your health as well as your physical and emotional wellbeing. 

      5. If you like the social aspect of working out…
      As an adult, a workout can be one of the few opportunities to meet new people and make new friends. While friendships have been formed over a love of SoulCycle or Barry’s Bootcamp, this trainer believes that strength training is where the true bonding happens. Picture it: You’re clipped into your bike, breathlessly pedaling as fast as you can to your favorite Rihanna song. It’s too dark and loud to say “hello” to the person a few bikes down (even if you could catch your breath enough to try), and before you know it, you’re going your separate, sweaty ways. Now imagine that you’re at a strength training facility with a handful of other people. As you’re casually chatting about your weekends while doing squats and bicep lifts, you find out that the person in the squat rack next to you was also at that same Rihanna concert on Saturday night. Soon enough, you’re grabbing a smoothie after your workout.

      6. If you’re looking for those feel-good endorphins…
      If you’re going through a particularly stressful time, need a little mood boost, or simply want to develop healthier happiness habits, check out the magic of cardio for yourself and elevate your heart rate too. Whether you prefer to go for a run, take a bike ride, hop into a boutique fitness class, or take a long walk, cardio is the ultimate mood-booster. And while a dance cardio class is a much more upbeat way to achieve the mood-boosting rush, weightlifting can have a similar effect (especially because lower weight and higher rep count can increase your heart rate too), so the most important part is doing the workout that you enjoy most.
      Your goals, equipment, budget, weather, and location are going to dictate what you should be focusing on when it comes to exercise, but no matter what, you’re much more likely to stick with a routine you actually enjoy. I may not learn much about long-term commitment from those Bachelor reruns, but I have learned a lot about it from my LTR with my favorite workouts.

      How to Actually Get the Most out of Your Workout
      according to a fitness trainer More

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      5 Ways to Actually Feel More Toned by Tomorrow

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      As a holistic health coach, one of the questions (and text messages) I get most often is along the lines of “OMG, I have a wedding/first date/big event this weekend. How can I get more toned ASAP?” While we’re all playing the long game when it comes to our health (hello, healthy habits!), sometimes we want a quick fix for a little boost. Whether it’s an event you want to feel your best for or you just feel like you need a little motivation after sitting on your couch for almost two years straight (’cause same), I’ve compiled my best tips and tricks for feeling more toned by tomorrow. 
      Just so we’re clear, “toned” is not a way you look in the mirror. It doesn’t mean six-pack abs or defined biceps. At The Everygirl, we’re redefining being “toned” to mean feeling strong and healthy in your body. No matter your jeans size or how many pounds you can bench press; you deserve to feel like the strong, toned badass you are, and you deserve to feel it by tomorrow. Read on for instant tips to help you get there. 

      1. Try an at-home sculpt class
      No surprise! The easiest way to feel more toned is to actually make your muscles stronger. And how do you make your muscles stronger? By using resistance to work them. When you’re working your muscles, the tension causes microscopic tears that are then repaired, and that repairing is where the “strengthening” happens. Also, call it the placebo effect or simply the fact that muscles swell after they’re worked, but I swear I feel more toned whenever I’m sore the next day. Try a workout that targets every muscle group and works the whole body.
      We love Obé Fitness because it offers a wide variety of classes intended to sculpt and tone muscles, all from the comfort of your own home. Personally, my go-to is the sculpt classes for full body work with high reps and light weights (I’m always sore afterward!), but if heavier weights are more your jam, check out the other strength or power classes. Oh, and if you don’t have weights at home? No worries. Body resistance is enough to work the muscles too. 
      Use code “TEG50” for 50% off your first month, in addition to the 7 day free trial

      2. Drink a lot of water
      Water seems like the magical cure-all—because it really is. Water not only helps with digestion (AKA less uncomfortable bloat to let those abs pop out), but it also helps muscles feel stronger. “Drinking water is important if you want to build muscle because it’s the primary vessel for carrying the nutrients your muscles need,” recommended Tami Smith, an ACE certified personal trainer. “It also helps prevent your muscles from breaking down by avoiding the shrinking of muscle cells.” Next time you’re tempted to reach for a pre-workout supplement, remember that water is the best possible accompaniment for your strength training. Staying adequately hydrated not only helps you get the most out of your workouts, but it also helps muscles continue to grow. 

      3. Choose your nighttime snack wisely 
      Forget those rules that say you should stop eating two hours before bed or that a midnight snack is bad for you. Bottom line: Eat when you’re hungry (that’s how the body is meant to work), but just be conscious about what you reach for when you start to get those pre-bedtime hunger growls. For example, Heather Hanks, MS CAM, a medical adviser for Medical Solutions, recommended produce and lean protein. “Try fresh, whole foods and vegetables that contain de-bloating and toxin-flushing nutrients, such as vitamins, minerals, fiber, water, and antioxidants,” she suggested. “Eating lean protein can also provide adequate amounts of amino acids that are needed for muscle synthesis.” To get more specific, try a nighttime snack like bananas when you’re hungry. Bananas are high in potassium, which reduces bloating by helping to flush excess sodium and fluid out of the body.

      4. Stretch before bed
      Stretching is one of the best health hacks, but it’s also one of the most overlooked. “Stretching out your muscles can help lengthen them back out after they’ve been in a contracted state,” Smith explained. “When your muscles are loose (instead of tight), you tend to have a more lean, toned feeling than when they are tight.” To be your healthiest, strongest self, you don’t just need to be working your muscles to strengthen, you need to be stretching them too. Stretching helps the muscles repair, but certain stretches and yoga poses can also be used to help digestion or decrease bloating to feel your most toned. Try to stretch out the muscle group you worked, do some go-to stretches for the entire body (bonus: these stretches might also help ease anxiety), or use a foam roller to get deeper into the muscle. 

      5. Get a good night of sleep
      Sleep is beneficial for recovering energy to work those muscles again tomorrow. Muscle-building hormones are also produced during sleep, which means your muscles are actually able to grow during and because of sleep–AKA the easiest way to feel more toned by tomorrow. According to Sleep.org, the growth hormone (or the hormone responsible for building muscle) is typically produced during deep sleep. “During sleep, the human growth hormones are activated, helping muscles to recover, repair, heal, grow, and rest from the micro tears occurred during the day,” agreed Dasha Einhorn, a Pilates instructor and NASM-certified fitness specialist. As if you needed more reason to shut off season two of Outer Banks and get to bed early tonight (no but really, get to bed!), muscle growth actually happens while you’re getting your beauty sleep, so rest up to help your body feel more toned. 

      10 Habits of Women Who Are Always in Shape

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

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      I Work Out 4 Days a Week—These Are the Nordstrom Sale Finds I’m Eyeing

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      For the first time in my entire life, I’ve finally found a semi-consistent workout routine that works for me. While it feels good to get moving and grooving, I’m constantly reminded that I (somehow) don’t have enough activewear to keep up with what feels like incessant sweating and trip after trip to the gym. Sure, I could’ve added to my cart here and there through the highs and lows of my fitness journey, but I can assure you, there’s some logic and one reason behind it.
      And the reason is that I’ve been waiting until I could take advantage of all of the savings that the annual Nordstrom Anniversary Sale has to offer. Now that the Nordstrom sale is finally on, I’m pulling out my credit card, saving my favorites, and getting ready to hit “add to cart” as soon as the Nordstrom gods allow me to. After a few months of patience, I can save big on some of my favorite activewear brands like Zella, Spanx, Alo, Beyond Yoga, and Nike, which means that I can buy more and still stay within my budget. Investing in pieces that’ll make my heart and wallet happy? Sounds like my idea of a good time. If you’re looking to stock up on activewear and save some coin, look no further. Here are 21 activewear items I’m eyeing from the Nordstrom sale:

      Source:Jordan McDonnell for The Everygirl

      Sports Bras

      2 colors available
      Luxe Sports Bra, $44.90
      This moisture-wicking sports bra might be the chicest, most comfortable-looking piece of workout gear I’ve ever seen. I’m adding this one to my wish list for both high-intensity workouts and for lounging around the house, and I’m already excited about putting it on.

      Workout Tops

      2 colors available
      Wrap Top, $34.90
      I’m absolutely loving this cropped-to-perfection, faux wrap top that’ll pair perfectly with high-waisted shorts or leggings. This is probably an item I would’ve had no problem snagging at full price, but thankfully, it has a nice $20-off offer that makes adding it to my cart a no-brainer.

      Shorts

      3 colors available
      Essential Bike Short, $25.90
      The bike short trend isn’t going anywhere anytime soon, and because it’s one that’s super flattering and functional, we couldn’t be happier. If you’re in the market for a new (or your first!) pair of bike shorts, this is your sign to do it.

      Leggings

      3 colors available
      High Waist Legging, $69.90
      I’ve had my eye on Alo leggings for what feels like forever, but I simply cannot justify spending $114.00 on them. But with a $44 discount and this gorgeous blue color, I simply won’t be able to resist.

      Shoes

      2 colors available
      Flyknit 2 Running Shoe, $99.90
      If you’ve ever invested in running or training shoes before, you know the drill. Those suckers aren’t cheap. I’m using the Nordstrom sale as the perfect opportunity to save a decent amount of money without having to compromise my ankles or my training.

      The 30 Best Shoes Currently on Sale at Nordstrom
      you’ll wear these for years to come More

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      The Holy Grail Treatment That Has Made My Sore Muscles Disappear

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      While I’ve had quite the run of working out from home (thanks to Obé Fitness and a well-stocked cabinet of workout gear), since I got back in the gym, my workouts have been a complete step above. I’m lifting heavier, going longer, needing fewer breaks—to say I’m thriving would be an understatement. But what comes with harder, more intense workouts? Feeling sore AF. I won’t complain that my body feels sore from my workouts because we all know that bittersweet feeling that we actually accomplished something when we wake up with shaky legs after a day of heavy squats or a long run. But when you get really sore, it can make even the simplest of tasks (like sitting on the toilet) feel like the most laborious chore.
      If you’re looking for a quick fix, massaging your body with a gua sha tool is probably the highest on the list, and it’s the only method I’ve found useful for both relieving and preventing soreness. 
      Gua sha is the act of scraping at the skin to promote circulation. “Gua means ‘scrape’ and Sha means ‘petechiae’ (tiny, flat red or purple spots) in Chinese,” said Dr. Ervina Wu, PhD, LAc, co-founder of YINA. “It’s commonly used in Chinese medicine to scrape the skin (mostly on the upper back) to invigorate blood flow, release heat-toxins, stimulate lymphatic drainage, activate various points of the body, and stimulate an immune response bringing helpful cells to the area.” If you haven’t tried it yourself (likely with a jade or rose quartz stone on your face), you’ve probably seen it on TikTok labeled as a natural way to sculpt and massage your face. It’s been used in ancient Chinese civilizations for centuries to bring out redness and treat ailments all over the body, using sharper objects like coins or scrapers. In Western culture, we’ve seen jade and rose quartz-shaped stones to lightly massage the face, moving around lymphatic drainage and sculpting the face.
      However, most of us are forgetting that one of the best ways to utilize our gua sha tools is on the body. I’ve added body gua sha to my nightly routine for the last two months. Here’s how I use it, what I use, and the Equilibria CBD products that have totally changed my gua sha routine.

      In this article

      Meet the expert
      Dr. Ervina Wu, PhD, LAc
      DOCTOR OF TRADITIONAL CHINESE MEDICINE, FOUNDER OF YINA
      Dr. Ervina Wu is a Doctor of Traditional Chinese Medicine and registered TCM Dermatologist and the founder of YINA, a beauty and wellness brand by two AAPI founders and doctors.

      Using Gua Sha With CBD
      When I want to really help my sore muscles, I pair a gua sha body massage with Equilibria’s CBD products, specifically the Relief Balm and Daily Treatment Oil. To get the gua sha moving around the skin, you always have to apply some kind of slippery product so you’re not tugging at your skin, and opting for CBD doubles the sore muscle-fighting powers. The Relief Cream is already my favorite product from Equilibria for relieving menstrual cramp pain and treating migraines, but it quite possibly works its best when used for sore muscles. It massages very deeply into your skin, and you can almost immediately feel it making a difference. When I use it with a gua sha stone, it glides beautifully. The stone itself is great for massaging the skin and relieving some of that soreness, but the Relief Balm actually feels like it’s taking away the soreness rather than just treating it.
      When I don’t use the Relief Cream, I’ll use the Daily Treatment Oil. Since my soreness is pretty prevalent right now, I’m trying to use my gua sha every other night before bed in my nighttime routine, and for the sheer sake of saving every last drop of my Relief Balm, I turn to this oil for everyday treatment. It’s a lot lighter obviously, so it goes a long way. A tiny bit of this covers practically my entire body. It’s definitely not as strong as the Relief Balm, but for an everyday massage, it still makes a bigger difference than using a regular body oil. The added benefit of this oil is that it makes my skin feel so soft and supple after I use it. I haven’t even been using my usual body lotions since I added this to my routine.

      Source: Equilibria

      Shop My Favorite Gua Sha Tools

      Bian Stone Body Gua Sha Tool
      This is the body gua sha I’ve been using, and it’s a game-changer. Don’t get me wrong, you don’t have to invest in a bigger gua sha to use on your body if you already have a stone you love for your face. But I love the rippled edge on this and also love that it’s a little bit bigger than a gua sha stone you’d use on your face so you can cover a lot more surface area in one swipe. Plus, it was developed by doctors of Chinese medicine and the brand’s founders are AAPI, and when buying a product that is so focused on a practice in Chinese culture, it’s important to support them.

      Gua Sha Body Scraping Tool
      For a less expensive alternative that you can use to really get into your muscles (especially your legs and calves for runners), this stainless steel tool will be your best friend.

      Benefits of Body Gua Sha
      I’ve seen so many benefits since I added this practice to my nighttime routine. “Gua Sha is especially effective at relieving muscular tension and breaking down fascia adhesions, [making it] perfect for those with tight muscles, sluggish circulation, and tech necks,” Dr. Wu said. Here’s what I’ve experienced so far:

      Better Sleep

      Because I do my body gua sha at night, I feel so relaxed that I fall asleep easier. But what I really love is how much deeper, longer, and more comfortably I sleep after using gua sha. Because I’ve relieved some of the tension in my muscles, I’m not tossing and turning all night trying to find a comfortable way to sleep.

      Softer Skin

      Thanks to my nighttime oil from Equilibria, my skin feels softer and smoother. It’s a reminder to use a moisturizing oil before bed, when I otherwise would scroll on my phone and avoid spending some extra time on myself, and my skin is thanking me for it. 

      Less Soreness Over Time

      Using gua sha on my sore muscles has actually made me get less sore over time. Because the gua sha increases circulation to those areas, they heal faster and are more prepared to recover on their own after a workout.

      Releases Tightness

      The gua sha massage breaks up tension because you’re massaging out those muscles and moving that lymphatic drainage around your body. When I use it on sore muscles, I notice an immediate difference: Those muscles feel energized and recovered. Dr. Wu also suggested trying gua sha on your legs and ankles for long flights to reduce swelling or keeping it at your desk to relieve shoulder tension, text thumbs, and achy keyboard hands. 

      More Relaxed Nighttime Routine

      Rather than feeling the scaries or anxiety before starting my night routine, I feel relaxed and excited to get into my gua sha massage.

      If you’re pregnant or menstruating, you should avoid using gua sha on your abdomen. If you tend to bruise or are on blood thinners, Dr. Wu recommended using lighter pressure. Also, you should avoid broken skin, wounds, scrapes, and any sensitive areas. 

      Source: Stocksy

      How Often Should You Gua Sha?
      You can gua sha anywhere from daily to once or twice a week. When I first started, I was only doing it as needed when my muscles felt a little sore, but I’ve started doing it just about every night before bed and have noticed the most results that way.

      How to Gua Sha on Your Body
      You can gua sha your entire body or just the areas you’re feeling sore and tight. Here’s my routine:
      Apply Relief Cream or Treatment Oil to my skin. I do this section by section so the oils don’t absorb into the skin before I can make it to that area. I don’t rub this in too much—just enough to get it spread out.
      Start at the top of your body and go down the rest from there. You can even gua sha your scalp like you’re combing your hair to feel extra relaxed. Follow this by doing your neck, chest, arms, abdomen, legs, and feet. Don’t forget the soles of your feet, ankles, and palms of the hands. According to Dr. Wu, you should move to another area once it starts to turn pink or warm. 
      Start with minimal pressure, and tailor your experience using all sides of the gua sha. When I want something more intense, I’ll use one of the sharp edges. When I want a larger surface area, I use the longest edge. My gua sha has a rippled edge as well, which I like to use on bigger muscle areas, like the tops of my arms, the shins, hamstrings, and top of the back.
      Do anywhere from 10-20 swipes for each section. This is pretty intuitive, so I focus on where I need the massage most and what feels most effective for me.
      Finish the massage by running your hands over each area, rubbing in any excess oil or balm.
      If you experience any redness from your gua sha, that’s normal! Especially if you use a firmer pressure, gua sha can bring up lots of redness and inflammation in the body, but it should go away in a few hours.

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

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      in health and weelbeing

      Is a Pre-Workout Supplement Actually Necessary? We Asked the Experts

      by

      So the last thing you want to do after a long day is work out. The supplement industry knows that. Pre-workout supplements are no longer reserved for bodybuilders or professional athletes; just a quick scroll through “What I Eat in a Day” videos on TikTok or the #fitspo hashtag on Instagram might be enough to make you feel like you’re missing out on a workout staple. But what’s really in all those powders and drinks, and do they really make a difference? Honestly, I have no clue, so I did what any good wellness editor would and went to the experts. If you’ve ever been confused about the endless world of supplements or asked yourself if a lack of a pre-workout drink is the reason you’re not seeing results, this one’s for you. Read on for my deep dive into pre-workout supplements and find out what the experts have to say.

      In this article

      What is a pre-workout supplement?
      While there are hundreds of brands and types of products intended to be consumed before a workout, it turns out most of them share the same basic ingredients intended to benefit energy, endurance, or results. “Pre-workout supplements often contain ingredients like amino acids, vitamin B, caffeine, and creatine,” explained Dr. Eva Gamallo RMT, MD, a medical consultant for Sensible Digs. In summary, the purpose is to maximize the time you spend at the gym by increasing benefits and results. “Pre-workouts are a combination of biochemically active products designed to improve energy, focus, blood flow, and energy to muscles and enhance recovery potential,” explained Dr. Shaffer Mok MD, a gastroenterologist and medical adviser to Sovereign Laboratories. Many people take them purely for energy (especially early-morning gym-goers), while weight-lifters and marathon-trainers take them to speed progress. So can a powder or liquid shot really help us reach our fitness goals?

      Does taking a supplement before a workout really make a difference?
      The short answer: maybe, maybe not. While there are many studies that conclude that individual ingredients commonly used in pre-workout supplements might increase performance (for example, caffeine has been shown to potentially increase speed and power output), there’s not enough research on the supplements themselves, so athletes, trainers, and doctors are left to their own personal experience and research. “There is still limited data on how these common ingredients may benefit athletic performance, so there’s an ongoing debate among experts (about) whether or not they actually make a difference. Some advocates swear they improve energy and have fitness benefits, while others believe in dangerous effects of taking these supplements,” Dr. Gamallo explained.

      What are the potential harms?
      If I haven’t already stated this enough, here’s a quick reminder: With any vitamin or supplement, it’s important to do your own research and talk to your doctor before trying for yourself. Here’s the reason why: Many experts I spoke to believe many of these products could have potentially harmful ingredients. “These dietary supplements are not always closely regulated, and many contain artificial sweeteners,” Dr. Gamallo said. Dr. Mok agreed, pointing out that even if a product doesn’t contain artificial sweeteners, an unnatural or excessive dose of common “good” ingredients can have a negative effect. “Be wary of high doses of caffeine in unnatural sources, as it can significantly alter your sleep (at any time of day), which is the most critical part of any exercise regimen.” 
      Plus, pre-workout supplements were intended for major athletes or serious marathon runners. Not to undermine your workouts (trust me, a hot yoga class or HIIT session is tough as hell), but if you’re not routinely pushing your body to the point of exhaustion or working out for a couple of hours every day, you probably don’t need a pre-workout supplement and may not even notice a difference, since a healthy body should give you all the endurance and energy it needs for a standard workout sesh. “If you’re a recreational exerciser and are just working out to stay in shape, you probably don’t need a pre-workout,” said Ashlee Van Buskirk BSN, a personal trainer, health coach, and founder of Whole Intent. 

      The verdict
      Some experts I talked to add a scoop of powder (like Vital Proteins) to their water before a workout and feel a difference in energy levels, endurance, or speed, but most declared pre-workout supplements are unnecessary at best and harmful at worst. To determine what’s right for you, talk to your doctor and experiment to find what’s best for you. “A lot of training is psychological,” said Jake Harcoff MS, CSCS, TSAC-f, CISSN, head coach, and owner of AIM Athletic. “If pre-workout use helps you get in the gym more consistently, feels good for you, and is something you’ve discussed with your doctor, it might be worth sticking with.”
      The point that I believe is most important is that a healthy body shouldn’t really need a pre-workout supplement. If you’re lacking energy or feel like you can’t challenge yourself during workouts, a supplement is not the answer. “The key is understanding your body,” said Serena Poon, a celebrity nutritionist and wellness entrepreneur. “A lack of energy during workouts could be caused by an array of factors and may not be something that can be fixed with supplements.” In other words, if your workouts are lacking, look into your overall diet, sleep quality, vitamin levels, gut health, recovery days, and stress levels before opting for a pre-workout supplement.
      Still swear by your pre-workout mix or dying to try the new supplement your favorite fitness influencer posted about? You know what to do: Talk to your doctor. Dr. Jaydeep Tripathy, a primary care doctor at Doctor Spring, explained that he doesn’t personally recommend pre-workout supplements to patients, but if a patient wants to try a product, they’ll take a look at the ingredients together to decide if its right. “I explain each ingredient and the possible implications, and then let them decide on their own if they want to continue using it (with precaution, of course).”

      More options to boost your workout beforehand
      While experts disagree on pre-workout supplements and not enough research has been done to either fully support or discourage them, there is something every expert can agree on: the benefits of real, whole foods. “In my opinion, the best way to attain the benefits of pre-workout supplements is by eating a nutritious and balanced diet with the same active ingredients found in supplements.” Dr. Gamallo said. Try pregaming workouts with whole foods that contain the same ingredients supplements offer, like coffee and tea, which contain caffeine to increase energy and alertness during exercise, or watermelon, which contains L-citrulline, an amino acid commonly used in pre-workout supplements that increases blood flow in tissues for better muscle performance.
      Likewise, Dr. Tripathy recommended water (duh!) because staying hydrated will help with recovery, and natural drinks like coconut water can help replace electrolytes lost through sweat. Poon also said to never underestimate the power that good ol’ fashion carbohydrates can bring to your workout. “Carbohydrates store in your body as glycogen, which is your main power source for exercise,” she explained. “Eating a small meal that contains carbohydrates, such as a piece of whole-grain peanut butter toast or a banana can help boost your energy for your workout.” Bottom line: Sure, pre-workout can be super beneficial in getting the most out of that gym time, but it doesn’t have to be from a supplement. 

      How to Actually Get the Most out of Your Workout, According to a Fitness Trainer

      10 Things to Do Before + After to Maximize a Workout More