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      10 Ways to Get Back Into a Healthy Routine for the Colder Seasons

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      Whether you took on summer with a margarita in hand and a permanent seat on a lawn chair or went on daily jogs in the warm weather after sipping on green juices, summer isn’t the only chance you have to form healthy routines throughout the year. If 2020 has left you with extra unhealthy habits or you’re still in laid-back summer mode, don’t worry: it’s not too late to get back into a healthy routine. Back-to-school season can feel like a fresh start (even for adults), making it an ideal time to revive habits that will get you through the colder months as healthy and happy as possible. Here are 10 ways to eat better, move your body more, and achieve your health goals through fall and winter. 
      1. Set easy-to-reach goals
      Your inclination may be to set higher goals to push yourself so you achieve more. While lofty goals can challenge you to be your best, hard-to-reach goals can actually prevent you from making progress when you’re trying to get back into a healthy routine. Lofty milestones can feel overwhelming, so start small with goals you know you will be easy and enjoyable to reach (like going on a walk every day or doing yoga for 10 minutes in the morning), and then work your way up. The point of making and hitting milestones is that every achievement builds motivation to achieve even more. Instead of running five miles, losing 10lbs, or eating 100 percent clean by the end of the season, set weekly or daily goals. Try eating leafy greens with two meals a day, drinking eight glasses of water by dinner, or moving your body for 30 minutes for five days a week. 

       
      2. Don’t deprive yourself
      When we want to get back into a healthy routine, it’s tempting to start with the “don’ts:” don’t eat sugar, don’t have processed foods, don’t skip a workout, etc. But depending on rules to get your body to make changes sets up for failure. First of all, we always want what we can’t have, so you’re going to be craving Halloween candy or an apple pie more than you would’ve been if it wasn’t off-limits. More importantly, external rules prevent you from listening to what your body really needs. Maybe your body needs grounding foods or to take a break in order to be healthier, so listen to what your body is telling you. DIY whatever you’re craving with more nourishing options, rest when you need to, and prioritize what brings you joy. True health comes from a place of freedom, intuition, and abundance, not deprivation. 

      3. Get more sleep
      If you couldn’t tell by the shorter days and longer nights, your body is craving more sleep. Don’t push through the tired feeling; use daylight savings as an opportunity to set an earlier bedtime. When you get enough sleep at night, you wake up feeling great, stay energized throughout the day, and are able to make the best choices for your mind and body. Sleep can be the most crucial ingredient for a healthy routine, so prioritize it above anything else. If you have to choose between 7-9 hours of sleep and an early workout or late work night? Choose sleep every time. 

      4. Set support methods along with goals
      You could set the most motivating goals with the best intentions, but they may be too difficult to reach if you’re not looking at the big picture. If your goals are fitness-related, think about the food and lifestyle choices you can make to support that goal, like getting enough sleep and eating whole, energizing foods, so you have the energy to keep up with the exercise routine you want. And if you want to eat cleaner, think of how you can set yourself up for success with meal prepping, healthy snacks, or strategic grocery shopping. No matter what healthy habits you hope to adopt, you have to look at every area of your life to see how you make changes to support those healthy habits. 

      5. Make small tweaks to your diet
      Good news: you don’t have to transform your diet to be healthier (yes, even if you’ve enjoyed too many glasses of rosé over the summer or one too many frozen pizzas in 2020). The most sustainable and effective way to eat healthy (without hating your life)? Make small tweaks to your diet. For example, if pasta is your go-to for dinner, add some kale to the sauce, or order a side salad whenever you order out. You can also try having a smoothie instead of a breakfast sandwich or eating carrots and hummus instead of your usual chips and salsa snack in the afternoon. No matter what tweaks you make, the point is to make one small change at a time, rather than to transform your entire diet at once. In terms of what to change, think of adding more fruit and vegetables rather than taking away any foods that are a part of your routine.

      6. Start with stretching
      Even an athlete doesn’t get back into a fitness routine by running a 10k; don’t expect your strength and endurance to be the same as it was the last time you had a consistent exercise routine. Whether you were a gym rat pre-virus, work out here and there, or have never cared much about exercise before, start with stretching. Stretching will likely feel less daunting than weight training or cardio, so it’s a good way to start moving your body again. Also, stretching keeps muscles flexible, strong, and healthy. Without stretching, the muscles shorten and become tight, so any strenuous activity meant to strengthen them could cause joint pain, muscle damage, or strains. There’s also a wide variety of other benefits to stretching, including mental health; try these stretches to help anxiety or these to get a better night’s sleep. 

      7. Enjoy the season
      Just because the days of jogging on the beach and swimming in the pool are over, it doesn’t mean the rest of the seasons can’t help you be active and healthy too. Instead of staying inside on your couch 24/7 (although we’ll definitely be doing a lot of that), enjoy all that autumn has to offer to achieve your healthiest self. Take a walk to look at the changing leaves, rake leaf piles, go apple picking, and enjoy all the fresh seasonal foods like apples, sweet potatoes, kale, butternut squash, and pumpkin. Sure, a PSL and Harry Potter movie marathon are not necessarily fall essentials that were invented with our health goals in mind, but there are so many ways to enjoy the season that will help establish a healthy routine. Enjoying the crisp air will help get you moving, and eating the delicious seasonal produce will not only result in killer pumpkin recipes, but will be giving your body more nutrients.  

      8. Be kind to yourself
      Forming a new routine or habit is not easy; our bodies are conditioned to crave what’s comfortable. If you find it’s difficult to adopt healthier routines, know that it’s not because you’re lazy, weak, or have something inherently wrong with you; it means you’re normal. To get through the tough transitions that come with forming new habits, remind yourself why you want a healthier routine. Is it because you love your body enough to treat it as well as possible? Is it so you can feel more confident, vivacious, or happy? Remember that self-judgment, criticism, or shame are not going to get you to that end goal any more than your unhealthy habits. Lead with self-compassion, and I promise you’ll get to your goals quicker and easier. 

      9. Cook at home more often
      Fall and winter are the perfect time to hone your cooking skills. The weather’s colder, you’re staying in more, and you’re craving grounding foods that can easily be made with an instant pot or in the oven. Cooking at home typically means healthier meals, more accurate portions for what your body needs, and satisfying your cravings with as much nutritional value as possible. Cooking newbie? Stock your fridge at the beginning of the week with seasonal produce and healthy basics like leafy greens, grains like quinoa or brown rice, and a few organic proteins to prepare grounding, warm, satisfying meals throughout the week. Check out easy recipes like here, here, and here. If prepping meals in advance feels overwhelming, try making a little extra dinner and save as leftovers for lunch the next day. 

      10. Strive for consistency
      We often look at healthy routines with all-or-nothing thinking: we either eat perfectly or binge on junk food because indulging in one bag of chips made the day “no longer count” (I hear that one a lot!). But the key to any routine is exactly that: routine. Unlike friends or clothing items, strive for quantity over quality when it comes to healthy habits. For example, if you’ve had a busy and exhausting day, fit in five minutes of some movement, even if it’s not the intense HIIT workout you had hoped for. Likewise, keep up healthy eating goals by eating as healthy as you can every day, rather than eating perfectly. If your friends go to a fast-food restaurant, keep up consistency by ordering a side salad with your meal or extra veggies on the side, instead of telling yourself you’ll start tomorrow. After all, a healthy routine is just consistent decisions that snowball into habits to make us feel our very best. 

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      8 Wellness Products I Never Knew I Needed Until They Totally Changed My Health

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      Truth be told, I am the target consumer when it comes to buying products I don’t need. I’m a sucker for anything on sale, hoard knickknacks like nobody’s business, and always find at least one thing I have to have in the “As Seen on TV” aisle. However, when it comes to wellness, I like to think I’m pretty good at deciphering what’s a worthy investment of my time and money and what’s a passing fad. I’ve spent way too much time geeking out over nutrition studies and ancient medical practices to be wooed by the latest diet or workout class. But I do try a lot of products, and sometimes I don’t expect a product to be as good as it is. Here are eight products that, frankly, seemed silly or unnecessary to me until they totally transformed my health (and might transform yours too). 
      1. Tongue Scraper
      Honestly, I never thought I’d be here, swearing that scraping sh*t off my tongue has transformed my life, but here we are. Tongue scraping means using designated tools to remove extra particles and bacteria from the surface of the tongue. While it has been #trending on social media the past couple of years, it’s nothing new. It’s actually really, really old. Tongue scraping is a practice from Ayurveda, which teaches that we can learn a lot from our tongues.
      Besides just reducing bad breath, according to Ayurveda, tongue scraping can stimulate digestion by activating the salivary glands and can even improve immunity because it prevents toxins from being reabsorbed into the body. Call it placebo or call it coincidence, but I swear I’ve gotten sick less often since starting tongue scraping a couple of years ago. Even if that doesn’t sell you on the idea, once you scrape your tongue once and see the ~gunk~ that comes off, you’ll never be able to go a day without scraping again. 

      2. Ice Roller
      Since I’m highly basic, I’ll try just about anything that influencers, aestheticians, and beauty experts recommend on their Instagrams, but this is one of the few things that has made a lasting impact on my life. A couple of years ago, it seems like everyone was rolling their face with an ice roller, which promised a reduction in puffiness, smaller pores, and less inflammation. While I do believe that all of these things are true, the benefits for me didn’t stop at a glowy complexion. It is one of my go-to hangover cures to decrease overall puffiness and soothes headaches when I roll on my temples (soothing AF!). Also, you know those days when you decide to do an inner thigh workout after not lifting a weight for months? An ice roller helps soothe even the sorest muscles and feels so satisfying. 

      3. Blue-Light Glasses
      Like most of the workforce in the 21st century, I stare at a screen from morning to night. 2020 didn’t help screen usage, now that meetings are over Zoom and happy hours are over Facetime. I used to get consistent headaches and chalked it up to tension or allergies. When blue-light glasses (or lenses that block the blue light exposure from screens) became popular, I obviously had to get them for myself (read: basic). After just a few days, I immediately noticed my headaches had gone away, as well as eye dryness and strain. Now, my blue-light glasses are as essential to my workday as a cup of coffee and a killer playlist to keep spirits high, stress low, and headaches at bay. 

      4. Facial Massage Tools
      Facial massage has become such a part of my life that I literally crave it and find myself randomly rubbing out my cheeks and jawline without even noticing. Everyone has their weird ticks, right? The practice has made my skin glowier, reduced inflammation, and even prevented/healed breakouts when I’m really consistent. I used to go to town with my Gua Sha in the mornings so my face is de-puffed and sculpted for the entire day, but I started Gua Sha-ing at nighttime instead as a relaxation technique.
      I used to think facial massage meant under the eyes, along the cheekbones, etc., to sculpt the face. But I’ve learned the neck and shoulders are just as important, if not more important. I Gua Sha my shoulders and neck at night because it makes me feel like all the tension in my body is immediately released. Try jade rolling, gua sha, or self-massage to reap the physical (and mental) benefits for yourself. 

      5. Resistance Bands
      I’ve never been a big home workout person. In fact, the only reason I started working out years ago was for the lavender-scented cloths, fun music, and the limitless opportunities for chic mirror selfies (barre studios have the ideal I-work-out-but-can-still-look-cute vibe). Also, I live in a studio apartment, so any hopes for an at-home gym are completely unrealistic. I want to fill my tiny space with fuzzy blankets and candles, not dumbbell sets. However, I purchased a set of resistance bands since my trendy gyms closed back in March to revive my at-home workout routine, and I have no idea why it’s taken me this long to get on board. They’re good for any exercise, can work any muscle group or body part, and are perfect for traveling because they take up very little space. 

      6. An “Easy” Blender
      Listen, I would love to be the girl with the huge blender. You know the type: the girl who makes her own green juices every morning and blends things like soups or sauces instead of just smoothies. Maybe I  just need to step up my soup game or put a little more effort into juicing, but as hard as I try, I  swear I just don’t have big blender energy (BBE). I know if I were to get a complicated, legit blender, it would just sit there unused. I need something small enough to fit in my tiny kitchen, easy to clean so I don’t have to think about using it multiple times a day, and that doesn’t feel overly complicated to use.
      Enter: a single-serving blender or hand-held blender. My Nutribullet has rocked my world because I can blend a smoothie in the same cup I’ll use to drink it (yay for fewer dishes!) and is small enough to froth up a cup of coffee and almond milk. The lesson here is to find the kitchen tools that work for your lifestyle, preferences, and needs. 

      7. Superfood Coffee Alternatives
      Speaking of coffee, I have a confession: coffee does not make me feel good. Rather than energized, any amount of caffeine makes me feel jittery, weak, and nauseous, but I desperately crave coffee for the ritual and taste. Is there anything more satisfying than a warm cup of coffee in the morning? Thank goodness for the modern wellness world that offers a plethora of “coffee alternatives” that are not only better for you than the high-caffeine and overly-processed coffees of latte past, but are full of superfoods and adaptogens that can bring extra health benefits to your body. I’m all about maximizing health and fitting in as many nutrients as possible, so these alternatives have become delicious replacements to my morning cup of coffee. 

      8. Foam Roller
      I’ve always had tight hip flexors that hurt after every ab exercise or uphill walk (which is an extra bummer because I currently live on a steep hill). My doctor recommended I try foam rolling (a wellness practice I always thought seemed stupid), and my whole body felt better after just a couple days. It came at a good time because my back and hips have felt tighter than ever before, probably because of either: A. I’m getting old, or B. I’ve been doing nothing for seven months except sit on the couch and rewatch Riverdale). It’s one of the few practices that has helped my hip flexors feel better, but my posture gets better the more I roll out my back and shoulders, and overall, I feel lighter and healthier. File “foam roller” under things I was wrong about.

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      The Stay-At-Home Habits That Have Actually Made Me Healthier

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      Yes, there are those stay-at-home habits many of us have picked up throughout 2020 that might not be the healthiest, like eating frozen pizzas every other night or staying on the couch until we’ve binged all three seasons of Selling Sunset (no, just me?). You might have given up on a workout routine the second your gym closed and stopped prioritizing healthy eating because you’ve been dealing with a dangerous combination of high-stress, lack of normalcy, and the Doritos bag on top of the fridge staring at you 24/7. You probably picked up the mentality way back in March that normal life is on pause, so who cares if you forego healthy habits?But the reality is that life is not “on pause.” It’s happening right now, every day and every minute, pandemic or not. We can either adopt healthy habits to help us work through the stress of this time, or use it as an excuse to be unhealthy. The good news is that becoming healthier might be easier than you realize. Personally, I’ve recently learned how many stay-at-home habits are actually good for me. I realized a lot about my body, habits, and overall health that I wouldn’t have learned had I not been stuck in my studio apartment for months on end. Here are eight habits I’ve picked up in 2020 that I’ll keep up even long after the pandemic is over. 

      1. Prioritizing sleep over everything else
      What I thought was “healthiest” for me always came first. Back during the office days (anyone remember what was that like?) I would wake up extra early to go to a workout class beforehand. Even after I switched to working remote full-time over a year ago (before the rest of the world went work-from-home), I would stay up late getting work done instead of calling it quits by 10pm to get in a full eight hours of sleep before my early start time. When the pandemic did hit, workout classes were no longer an option, and I had enough time to check every item off my to-do list and still go through a leisurely nighttime routine.
      After months of sleeping more than I have since I was an infant (if only we could have multiple naps a day as adults), I realized how much better I felt. My work was higher quality, exercise felt more enjoyable, and, most importantly, I just felt so much better. I’m not going to lie to you: getting enough sleep is still tough when I have such an early start time to my day. But these days, if I have to choose between a workout or checking items off my to-do list and getting 7-8 hours of sleep, you know what I choose? Sleep. Every time. 

      2. Getting outside more
      Although I live in Southern California, I am not a beach person. In fact, I notoriously avoid going outside at all costs (I burn instead of tan, and there’s nothing I despise more than feeling hot and sweaty); an air-conditioned indoor space has always been more enticing. Looking back, I didn’t see the outdoors as the crucial part of wellness that it is, and was lazy about getting fresh air and sunshine. Like, check-my-phone-to-find-out-the-weather-instead-of-walking-the-five-steps-to-my-balcony kind of lazy. 
      I humbly acknowledge what an idiot I was not to take advantage of the outside world while I had full access to it. After being stuck indoors 24/7, I crave the outdoors and nature. I started going on more hikes, fitting in walks around the block when I have a 10-minute work break, and having more meals out on the balcony instead of at the kitchen table. Getting outside more often (SPF-protected, of course) has been life-changing for me. Even just small changes like drinking your morning coffee on the patio or taking a walk instead of running on the treadmill can have a wide variety of health benefits. 

      Source: @mylittlebooktique

      3. Spending free time wisely
      If you work a 9-5 job and sleep for the recommended eight hours, that means you still have eight hours of free time a day. You’ll have 40 hours of free time by the end of this work week, and don’t even get me started on the free time you have on weekends. Before the stay-at-home order, I didn’t think about that free time very much. I relaxed on the couch, went to workout classes, hung out with friends, and took naps more often than I’d like to admit. After staying at home all day every day, I had so much free time that I was forced to think about it.
      Not to get all deep on you, but having extra hours that I didn’t know what to do with made me reconsider what truly makes me feel fulfilled. Now, I don’t look at free time as something to spend; I think of it as something to invest. And yes, somedays that does mean that aforementioned nap or bingeing Gossip Girl with my boyfriend (I’m very proud to say I got him into it recently), because my wellbeing is worth an investment too (see #1). 

      4. Leaving my laptop out of the bedroom
      To preface, I live in a studio apartment. My “bedroom” is basically my workspace, eating space, and sleep space. So I never thought the “no-tech-in-the-bedroom” rule could apply to me. Without thinking about it, I charged my laptop in an outlet next to my bedside table and would do work sitting in bed at night. My laptop even lived next to my bed when I slept (don’t ask me why I mindlessly started that habit).
      Without any escape from my home at all, my studio apartment was no longer just my workspace, eating space, and sleep space. It also became my 24/7 reality, and I knew I had to make some changes with how technology was a part of every minute of my day. Since I didn’t have a separate room for work, I planned to keep technology away from my sleeping space. Now, my laptop charges overnight across the apartment instead of next to my bed, and I can’t climb under the covers in the evening until work is finished. Call it the placebo effect, but I swear I sleep better, wake up easier, and am less burned out overall. 

      Source: @gimmesomeoven

      5. Examining my relationship with food
      Yes, I’m obsessed with wellness and eat mostly plant-based. But I can also lick a plate of Fettuccine Alfredo clean and never say no to sushi takeout or cheeseboards. I love food and will always let myself enjoy it (food should never be “off-limits”), but staying at home helped me see where I was mindlessly eating and not even enjoying it. When I’m craving, sometimes it’s my body telling me that it needs nourishment in the form of laughter, a break, or stress-relief, not food. I also identified where I had unconscious food rules that kept me from having a positive relationship with food and with my body. 
      To rewrite your food narrative, you must first identify what it is. If you find yourself saying, “I can’t have this pasta dish because I’m on a diet,” or “I can’t eat this cookie because there are too many calories,” your food narrative is one of deprivation. No matter what weight you reach or what diet you perfect, you will never feel satisfied. Instead, change your thoughts to feeling excited about trying a new plant-based recipe or how leafy greens will nourish, energize, and revitalize your body. Healthy eating will become a reward. 

      6. Exercising at home (and outside of a routine)
      Pre-global crisis, my workout routine went like this: sign up in advance for trendy studio classes with expensive cancellation fees, so I had to debate whether the $20 cancellation fee was worth it to lay in bed a while longer (it never was). On the days I didn’t have time to make it to a 60-minute class, I didn’t exercise at all since anything less didn’t feel worth it. But as soon as my studio closed down, I had to rely on pure motivation to get my butt to move after a long workday, and if I didn’t fit in smaller movements (like a walk around the block and 15-minute Pilates video), I knew I wouldn’t exercise at all.
      Even just a few weeks into my new workout norm, I realized something. For the first time, I was listening to my body–not only about when to workout, but how (does my body need to burn some energy and dance around the living room, or does it need a relaxing yoga session?). While I’m still counting down the days until my trendy LA studios can open (what can I say, I’m a sucker for dim lighting and lavender towels), I will never forget to listen to my body instead of mindlessly signing up for a class to check another thing off my to-do list. Plus, I changed what exercise means to me. Instead of fitting in a 60-minute class, I focus on living less sedentary in whatever way that looks like each day.

      Source: @ceceolisa

      7. Regularly breaking out of my wellness routines
      I’m a creature of habit: I like to have the same thing for breakfast every morning (berries, tahini, and cacao nibs, please!), do the same workout every day, and do not like trying new things (just ask my mom how I refused to go to sleepaway camp every summer). But it wasn’t until I broke out of some of my wellness routines that I truly felt healthy. Don’t get me wrong: routine is crucial because it helps build beneficial habits. Because of routine, I crave fruit in the morning instead of sugary cereal, and I don’t even have to think about regularly exercising because it’s already a part of my daily schedule. 
      But here’s another important factor of wellness that I learned when my beloved workout studios and juice bars closed: while routine is important for building habits, breaking out of routine is also important for enjoying your healthy habits. Trying new things can not only introduce you to new practices to add to your routine, but breaking out of the norm can build confidence and feel exciting (instead of feeling bored or complacent). Take a different route on your walk, cook with a vegetable you’ve never tried before, and take an online Zumba class if you’ve always sworn you have no rhythm. 

      8. Socializing more (and smarter)
      Pre-pandemic Josie thought she had her shit together. I wouldn’t stay out too late on Friday nights so I could wake up well-rested for a Saturday morning workout, and I could not be tempted by even the most persuasive friend to come to Wine Wednesday if I had a lot to get done that day. Sounds like a very adult thing to do, right? I’ll give myself an A+ for responsibility, but you know what I’m thinking now that my favorite bars are closed and I’m quarantining away from many of my friends? I would give anything for more Wine Wednesdays and late Friday nights.
      Perhaps the biggest lesson we can all take from 2020 is that humans don’t just want to be social; we need it. Since March, a weekly Zoom date with my college best friends is non-negotiable. I call my mom more often, say yes to plans on weeknights, and prioritize seeing people I love over checking items off my to-do list. We can work out every day and eat only the healthiest foods on the planet, but we can’t truly be healthy if we’re not surrounded by a strong support system of people who make us happy. After all, what’s the point of wellness? Being healthy is not the end goal; it’s simply the tool that gives us more time (and better time) with the people we love.

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      8 Ways to Measure Your Health That Have Nothing to Do With Weight

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      Some people count calories and some people count steps, but there is one measurement that’s constantly obsessed over when it comes to health: weight. Because of the emphasis our culture puts on the number on a scale, you might think it’s the only way to measure your health. The truth is that your wellbeing comes down to multiple important factors, many of which have absolutely nothing to do with the physical space you take up. Genetics and lifestyle factors are different for every body, so of course weight doesn’t paint an accurate picture of health (duh!). Instead of hopping on a scale and dealing with the guilt, shame, and embarrassment that often comes with it, try these eight ways to identify how healthy you are instead. 
      1. Glasses of water
      Staying hydrated is a tale as old as time, but there’s a reason just about every expert on the planet recommends it. Your body uses water to maintain the functions of cells, organs, tissues, etc. As with everything else, the amount of water the body needs for optimal health varies from person to person because of factors like lifestyle, activity level, and bio-individuality, but it’s a good rule of thumb to be drinking as much water as possible.
      If you’re regularly sipping throughout the day, drinking a big glass before your first cup of coffee, eating water-rich fruits and veggies, and bringing a water bottle whenever you’re on the go, you’re probably drinking enough to keep your body functioning at its best. If you do want to improve your health with hydration, try tracking the glasses of water you drink in a day and drink one more glass the next day. 

      2. Hours spent sleeping
      It’s true: falling asleep while watching Selling Sunset at 8:30pm can help boost your health. The National Sleep Foundation recommends adults get 7-9 hours of sleep to reap the benefits of “powering the mind, restoring the body, and fortifying virtually every system in the body.” Getting your beauty rest is critical for the health of your body, so tracking how many hours of sleep you’re really getting can help determine if your sleep is restoring or if you could use a little improvement. Try an app like SleepCycle that will not only track how many hours you’re sleeping, but will identify how quality your sleep is. Even if you’re getting nine hours but your sleep cycles are poor quality, you won’t feel well-rested. 

      3. Nutrients
      Reality check: counting calories doesn’t really tell us much about our health. Every body needs a different caloric intake, and every calorie looks different in the body (for example, 1,000 calories of soda would be very different than 1,000 calories of spinach). But when we’re aware of the nutrients (like vitamins, macros, antioxidants, phytochemicals, etc.) and what they do for the body (like give energy, boost skin glow, or reduce inflammation), we’re able to use food as a tool to achieve peak wellness. Focusing on more nutrients can also subconsciously crowd out processed and sugary foods (totally guilt-free). Think of adding more whole foods into your diet (like adding kale to a pasta dish or eating berries with breakfast) to get more healing nutrients. 

      4. Energy levels
      Another reality check coming at you: you shouldn’t be OK with just feeling OK. Afternoon slumps and necessary nap times are normalized in our society, but brain fog, a lack of energy, and general exhaustion is your body’s way of telling you that something might be off. Everything from difficulty waking up in the mornings to needing a coffee at 3pm might mean you have some room for improvement. Fatigue is not a way of life; it’s a symptom. Getting better sleep at night, moving more, eating different foods, or just taking more breaks might help fix energy levels so you feel your very best and be as healthy as possible. On the flip side, if you do wake up refreshed, have consistent energy throughout the day, and feel relaxed at night, it’s a good sign of how healthy your body and lifestyle are. 

      5. Bowel movements
      You know how they say eyes are the window to the soul? Well, poop is the window to your health. Sure, it’s not a great dinner table topic, but your bowel movements are an important measurement to identify what’s going on in the body. The gut microbiome affects the immune system, the brain, hormone levels, and pretty much every other function and system in the body, so it’s crucial to keep the gut healthy. The frequency, appearance, or changes in bowel movements can give us some insight into how healthy the gut actually is. Talk to your doctor if you think your stool is abnormal or changes, and consider tracking how often you’re going to the bathroom or how certain foods and lifestyle changes affect movements.

      6. How many push-ups you can do
      Last year, a study made headlines for finding that push-up ability could predict heart disease in active adult men. Even if you’re not an active adult man and haven’t done a push-up since middle school PE, the point is that physical strength and endurance are huge indicators of how healthy the body is overall. Whether it’s how many push-ups you can do, how much weight you lift, how many miles you can hike, or how long you can kickbox, your physical limits tell you a lot about your body. If you are motivated by external factors, don’t stare at a number on a scale. Instead, push yourself to do one more rep, move up in weight, or do one more push-up to improve your health. 

      7. Mood
      The mind-body connection is real, people! Moods can actually clue us in to what’s going on in the body. Food can affect your mood (which is why “nutritional psychiatry” is a thing), so if you could use a few little tweaks in your stress levels or happiness (who doesn’t in 2020?), try eating foods like nuts, berries, or dark chocolate, which may help boost your mood. Likewise, my favorite reason to exercise is that it serves as a major mood booster. Bottom line: eat whole foods that are good for the gut and fit in regular exercise to improve your overall health and boost your mood. The mind-body connection is a never-ending cycle you can use as a tool for checking in with the body.

      8. How you physically feel
      OK, let me rant for a sec. I’m thankful for technology like Fitbits that track our steps, apps that record the nutrients we’re eating, and yes, even scales, which help our doctors keep us healthy. With that being said, I also think that focusing on external numbers, counting, and tracking is preventing us from being truly intuitive with our bodies. The truth is that we can understand our health simply based on how good we feel, rather than depending on a number on a screen or scale. The most powerful, accurate, and sustainable method to measure your health? Take notice when you feel great, when you feel OK, and when you don’t feel good. Your body is constantly communicating with you, whether it’s through a symptom like acne, upset stomachs, or fatigue, or through feeling energized, vivacious, and happy. All we have to do is listen and adjust to achieve our healthiest selves. 

      How do you measure your health? More

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      Working Out is Different When You’re Plus-Size—Here’s What I’ve Learned

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      Still to this day, I have a folder under my bed filled with Seventeen and Cosmopolitan workout tear-outs. These workouts felt like a bible to me growing up (as did the entire magazine—I was from a small town that thought eyeshadow only came in brown and the most fashionable thing you could wear is a floral dress from Hollister circa 2011). Everything I knew about fitness came from there, and I’d sit in my room every day and contemplate which workout I’d do. But I never lost weight, I never got lean Carrie Underwood legs, and I definitely never got the abs I was promised.I’ve been plus-size for years (and before that I was at the tail end of straight-size), but I’ve also always been at least somewhat active. No, I didn’t play three sports in high school, and I never stepped foot in a gym until I was in college, but I’ve never been totally “out of shape.” I move my body to an extent, and I pretty much get 10,000 steps in every day. But there are many exercises I can’t do, and I’ve blamed my body and my seemingly innate lack of physical fitness forever, which led me to stress over workouts so much that I basically stopped doing them.

      I’ve been plus-size for years (and before that I was at the tail end of straight-size), but I’ve also always been at least somewhat active.

      It wasn’t until I was watching a YouTube video recently in which a plus-size woman described that she had a hard time doing planks because her wrists weren’t strong enough to hold up how heavy her weight was that everything began to click. Being plus-size doesn’t make me inherently unfit—it just means that my body physically isn’t equipped to do the same exercises as someone half my size. Just because my body is heavier doesn’t mean that it’s wrong; it just means I might have to do exercises differently. And there’s nothing wrong with finding a better way to exercise my body; in actuality, it’s particularly fit of me, if I do say so myself.
      I’d never heard anyone in my plus-size circles talking about this, so I assumed this was either common-knowledge that had never dawned on me or I was the only one who experienced it. Turns out, it was neither; it’s just rarely talked about. Tulin Emre, who goes by Coach Tulin on her blog and Instagram, is the founder of Fit Has No Size, a movement dedicated to showing plus-size women the power of fitness and modifications. She’s been a powerhouse in the plus-size community for influencing change in the culture of fitness. She explained that because there’s such a “shame” around our body types, we think that our goal is to be able to do the exercise just like the fitness instructor or the person in the how-to video. However, “fitness is always about creating challenges,” so shouldn’t we look at modifications as “skill acquisition”?

      Just because my body is heavier doesn’t mean that it’s wrong; it just means I might have to do exercises differently.

      “Fitness doesn’t reach this level of pinnacle success, and it’s easy cruising; you’re always growing and building, but it’s foundational,” Coach Tulin said. Basically, it’s not that you learn how to do a five-minute plank and you’re good to go. Instead, you’re constantly pushing and changing workouts to better suit your fitness goals. Once I learned this, my entire relationship with working out changed, and I stopped thinking of the workout itself as a goal but rather the tool to reach my own fitness goals (not body goals!). Here’s what I’ve learned:

      Modification is a skill
      Being plus-size simply means my body is bigger, so sometimes certain movements don’t work because my stomach or larger thighs get in the way. This doesn’t mean that I’m a complete failure at fitness, it just means that I have to modify the movement to work for me. This seemed like a cop-out at first, but I’ve grown to understand this just means that I’m taking my fitness into my own hands (literally). Julie Newbry, NASM Certified CPT, CES, FNS, explained that just because the fitness industry caters to smaller bodies doesn’t mean that having to modify an exercise for your own is wrong. “So many programs are designed for people in smaller bodies and don’t take into account that plus-size participants may find the size of their stomach, legs, or other body part doesn’t allow them to do a specific move,” Newbry said. “This can leave people in larger bodies feeling like they don’t belong or there is something wrong with their body. The truth is there is nothing wrong with their body; the exercise is wrong for their body, and we work together to find a modification or an alternate move that works for them.” 
      Coach Tulin also explained similar sentiments, stating that it’s OK to feel physically fit and healthy but still have to do modifications for an exercise. Doing a modification doesn’t make the exercise inherently easier if it means that you can perform it with the correct form. “I don’t suck because I modify, I’m actually building skills, and there’s intention behind this,” Coach Tulin said. Newbry agreed. “See modifying a move or doing an alternative move as a way of standing up for yourself,” Newbry said. “You are honoring your body and what it needs, and that is something to be proud of.”
      She also explained the importance of looking at a modification as a variation of the exercise, such as all the different types of squats. “There’s a purpose to every degree … People think if they don’t have a deep squat, they aren’t squatting well enough, but a “deep squat” has a different purpose than a “90-degree squat” or a “box squat” when you use a chair,” Coach Tulin said. Can’t go very low to the ground? There’s still power in that movement. Just because you’re changing the movement doesn’t make it “easier”; it makes it a better fit for your body. 

      Just because you’re changing the movement doesn’t make it “easier”; it makes it a better fit for your body. 

      Work toward fitness goals rather than “body” goals
      As expressed previously, I never got those gosh darn Carrie Underwood legs I was promised in the Back-to-School edition of Seventeen. For as long as I can remember, I’ve approached exercise with a goal for my body. I want leaner legs, a rounder butt, muscular arms a la Michelle Obama, a tiny waist. Regardless of where I was in my journey, I was always working out to make my body look better. Exercise Physiologist Kathleen Terracina, EP-C, encouraged taking weight and body size out of the equation when it comes to adopting a fitness routine. “Set goals that have nothing to do with body size and go after them (run a 5K, bench press XX pounds, dance through a whole playlist, touch your toes, hold a plank for X time, walk up X flights of stairs to work),” Terracina said. “Remember the benefits of movement that hold true even if your body size never changes: stress reduction, improvement in: BP, cholesterol, cardiovascular fitness, sleep, flexibility/mobility, strength, reduction in falls risk—the list goes on. There are so many other exciting, more beneficial things to focus on with exercise instead of body size.” 
      Instead of paying attention to how my body was changing through exercise, I began measuring my fitness through attainable goals (namely, do one pull-up .. I’m keeping it ultra-attainable). 

      Watch how other people work out
      “A lot of us who are plus-size, we can’t see the muscle move [when we’re working out]. We don’t have a visual,” Coach Tulin said. The weight on my body makes it so that I can’t see how my triceps work when I’m doing tricep dips or the way my inner thighs flex during abductions, which sometimes leads to me doing the form of an exercise incorrectly or not understanding the best way to modify something for myself. Coach Tulin recommended looking at other bodies to see how the muscles move; then, we can communicate to our minds what our bodies should do. 
      In the same vein, I’ve found it extremely important to watch other plus-size women work out. It’s a reminder that all bodies can be fit and strong, but it especially helps me to see more ways I can modify or change a movement to work the best for me. Terracina had the same idea, explaining that representation can be a powerful tool to learning how to approach fitness for all body types. “Though your local gym may be behind the times and only have instructors and trainers with smaller bodies, the Internet can be a great place to find people who look like you moving their bodies.” I’ve started following @bethyred, @diannebondyyogaofficial, @iamtulin, @bodypositivefitness_,  @paradisefitnesswithcarly, and more for inspiration and guidance in my own workout journey. 

      Stop comparing yourself
      This is much easier said than done, of course, but it’s crucial in the age of Apple Watch “X calories burned” screenshots clogging your social media feeds (y’all, can we please with that?). I’ve noticed that as a plus-size person, it doesn’t take much for a workout to be “hard” for  me; my body is pretty heavy, so I have to exert a lot of force to do what a smaller body might find extremely easy, like a  long walk. Walking five miles in the morning for me is exerting a similar amount of force as someone much smaller doing a HIIT workout for 30 minutes. Although yours “looks” harder, physically, we’re both getting in a hard workout.
      Once I stopped comparing what everyone else was doing and started approaching fitness by what works for me, it was like a lightbulb went off. It’s OK that I don’t like hour-long intense cardio classes, but I also won’t put myself down for doing a workout I love (hello hip hop dance) that might seem “easy” to someone else. Every body is different, and Terracina said the subtle and not-so-subtle ways we’re fed that thinness is the ideal often clouds that. “If every person ate exactly the same foods and did exactly the same workouts, their bodies would still be different,” Terracina said. “For some, movement and nourishment yield a body that is considered plus size. For others, movement and nourishment yield a body that is considered thin (and a spectrum in between).” Everyone has different fitness goals, likes, and complications, and it’s none of my business to be concerned about what anyone else is doing. 

      Once I stopped comparing what everyone else was doing and started approaching fitness by what works for me, it was like a lightbulb went off.

      It’s not your fault that equipment doesn’t work for you
      Working out at home has been a great reminder that exercise can truly be as simple as your body. But this doesn’t mean the fitness industry is off the hook, as many products, equipment, and tools are made without plus-size people in mind. From seats on spin bikes being too small to flimsy discs that break in half when you step down on it (this has actually happened to me), this can make accessing this equipment difficult and uncomfortable for those with bigger bodies. Not to mention, we already see a lack of plus-size trainers and associates in gyms. Terracina explained this all goes back to the lie that fitness is about getting smaller and the focus on a thin body as the ideal, but the burden shouldn’t fall on you. “This is on the fitness industry to catch up and have equipment that suits everybody and employ leaders with a range of body diversity.” 
      Instead of worrying about how the equipment might not fit you or your body, put it on the leaders of the industry by demanding that they cater to you too. Perhaps this is more about my activism than how I work out, but I know I’ll feel more confident the next time I step into a gym knowing that if the spin bike doesn’t suit me, it’s not my fault. 

      I’ve adopted Health at Every Size (HAES)
      Once I found the HAES movement, my life changed. I was sick of going to every doctor’s appointment and being told that every ailment, pain, or issue I was experiencing was because of my weight. It’s frustrating to be asked, “Have you tried losing weight?” after telling a doctor any and all symptoms. Once, I told a doctor I was having an allergic reaction, and they had the audacity to suggest it was because of my weight. (Fun fact: it was cats, not my large thighs, but whatever.) HAES is the idea that you can be fit and healthy even as an overweight person and that health is more holistic than a number on a scale. It’s a philosophy now practiced by many physicians, trainers, and more, including Newbry and Terracina. 
      “I don’t weigh my clients or take their measurements,” Newbry said. “I’ve seen so much shame accompany those tactics, and I want women to know the power of their body and experience all the benefits of exercise without having to focus on weight changes that may or may not happen.”

      I want women to know the power of their body and experience all the benefits of exercise without having to focus on weight changes that may or may not happen.

      Let go of shame
      Experiencing pain or soreness during or after a workout? You’re not alone, and there’s nothing to be ashamed of. Painful joints or heavy breathing are a natural part of exercise and can happen to anyone at any fitness level. “Remember all size bodies experience health issues such as knee pain, joint pain, and injuries, so let go of any shame you might be carrying around if you are dealing with those issues,” Newbry said. If you need to rest or take a break, do it. Your right to exercise is not contingent upon the way your body responds; remember that. 
      Newbry also added that if past exercise trauma is valid and to consider reaching out to a loved one or therapist to discuss this as you begin your exercise journey. “If you’ve had deeply shaming experiences in your past with exercise, please have compassion for yourself and reach out for help if needed … Just know that you belong and have the right to move your body however you feel drawn to.” More

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      10 Ways to Revive a Workout Routine (If You’ve Totally Given Up)

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      I don’t know who needs to hear this, but we’re human beings. We don’t get energy from an iPhone charger or AAA batteries like the Energizer Bunny, and therefore, we naturally ebb and flow. That goes for moods, motivations, and workout routines. We’ll have periods where we’re more active and periods where we’re less active (yes, that includes when walking to the fridge and back to the couch is the only activity we’ll do in a day). Maybe you got injured and had to cool down the workouts for a while, maybe you got so busy you had difficulty finding time, or maybe there was a freaking global pandemic that removed every sense of normalcy and stripped you of the workout routine you were used to.If you’re in one of the ebbs (or the flows? IDK), don’t panic. First of all, know that you’re not lazy. You’re just in one of the less active periods where other things have become more important than exercise (and yes, that includes finishing season one of Tiger King). But movement is crucial for physical and mental health, and can help you feel like your happiest and best self; the times when you feel busy, stressed, or anxious are when you need it the most. Even if you’ve totally given up on a workout routine, there are many ways to find the motivation to start again (and keep it up!). Here are 10 of them: 

      Source: @ceceolisa

      1. Change your motivation
      When you work out solely because of the way it will make you look, you’re more likely to feel discouraged. You might feel shame and guilt for being “out of shape,” or you don’t see results quickly enough and give up out of disappointment. Nothing is less motivating than thinking you’re not good enough as already you are. Exercise establishes a connection between your mind and body, helps you feel stronger, makes you love your body for what it can do (instead of the way it looks), and can have powerful effects on mental health. 
      Too often, we focus on common motivators like weight loss or because we know we’re “supposed to” as reasons to work out. But you won’t truly be motivated to keep up a routine unless you have what I call a “why reason.” Sure, you want to lose weight or be healthier, but why? Do you want to feel more confident and connected to your body? Do you want to feel like you’re doing everything you can to be your healthiest? Do you want to live a long and healthy life for your children or your spouse? Do you feel happier and less stressed after a workout? Now those are reasons that will motivate you to exercise even on days where you’re tired, unexcited, and just don’t feel like it. 

      2. Take your time getting back into it
      Not only could going from laying on the couch all day to three-mile sprints twice a day be harmful, but it won’t be sustainable. When you do get back into the gym (or the yoga mat on your living room floor), remember that the goal is to make the body healthier, not strain it or overwork it. You’ll most likely feel discouraged forcing your body to do workouts that it’s just not ready for, so remember that you don’t need to be painfully sore or out of breath to make a workout count. Start by going on more walks, lifting light weights, and doing short workouts that feel less overwhelming and difficult. You’ll be more likely to fit in exercise and keep up with a workout routine when it feels manageable and doable. Don’t start where you were or where you want to be; start from where you are right now. 
       

      Source: @crystalinmarie

      3. Make small changes in your routine
      One of the most common reasons we give up on workout routines is because we don’t see ourselves as the kind of person who keeps up with a workout routine. It’s a self-fulfilling prophecy: if you don’t see yourself as someone who prioritizes health and exercise, you never will prioritize health and exercise. Boost your overall confidence and change the way you see yourself by making small changes like keeping a full water bottle with you at all times to increase hydration, ordering a side salad with your takeout, or always taking the stairs. Making a bunch of small habits can help you stay motivated to keep up with your fitness goals or workout schedule because it boosts the confidence you have in yourself.

      4. …But don’t change everything at once
      When getting back into a fitness routine, you may be tempted to overhaul your diet too. Even if a total health makeover comes from the best intentions, focusing on too many changes at once can be overwhelming. Instead, try focusing on one thing. If your #1 goal is to get back into a fitness routine, then fit in some movement every single day. Don’t try to totally change your diet or wake up two hours earlier for an extensive morning routine. Once your fitness routine becomes more habitual, you can use it as motivation to make other changes in your routine. Start with one focus and let it snowball into others, rather than trying to change everything at once.

      5. Set a schedule
      Yes, it’s important to create a schedule, but it’s even more important to be realistic about it. Don’t set your alarm for 5:30am to fit in that workout if you typically wake up five minutes before your workday starts, and don’t add in a 60-minute block every day if you know you’re busy from the minute you wake up until the minute you go to bed. Instead of feeling disappointed by an unrealistic schedule that you won’t keep, start small. Add in time slots here and there as quick work breaks or as a part of your morning and evening routine. Once you find the schedule that works best for your lifestyle, add it to your calendar and honor that schedule like you would any work meeting or appointment. 

      Source: @laurenkaysims

      6. Try something new
      There’s a reason you didn’t keep up with a workout routine before. Sure, it might be because times are weird, and Selling Sunset was so good you had to binge it all at once, or it might be because whatever you were trying before just wasn’t working. Therefore, don’t go back to the same type of workout or the same schedule you’ve tried before. If you dread running or weight-lifting, then don’t do it: try a Zumba class on Youtube, sign up for a boxing app, or go on a walk while listening to a podcast. Also, try experimenting with working out at different times. Maybe you’ve realized you like to have peaceful, slow mornings, so you should schedule workouts after work, or that multiple 15-minute workouts throughout the day are better for you than a 60-minute session. 

      7. Redefine what exercise means
      If you’re like me and depended on trendy studios, ill-lit rooms, and fancy lavender cloths to get you to work out, the stay-at-home order likely caused a big shift in your fitness routine. But here’s the reality: you don’t need a gym, a motivating instructor, or an hour every day to get a good workout. Instead, fit more movement into your average day to make a huge impact. If you stopped exercising at all because going on a two-mile run or 45-minutes of HIIT was never happening for you, you might be defining exercise the wrong way. Instead, think about how you can do a quick yoga flow in the morning, go on a walk at lunch, and jump rope after work. Think of exercise as living less sedentary, rather than a specific time or way to get your body moving. 

      8. Create competition with yourself
      Being competitive might not always be a positive trait when it comes to sibling rivalry or a romantic relationship (anyone else guilty of keeping score when it comes to chores?), but you can use it to your advantage when it comes to a motivating fitness routine. Studios like Orange Theory and Cyclebar have dedicated their classes to exactly this concept: seeing your numbers on a screen will push you harder, whether it’s in competition with the other class-goers’ stats or just trying to beat your personal best.
      Luckily for 2020, you don’t need to go into a trendy fitness studio to reap the benefits of your competitive edge. Every day, challenge yourself to add in an extra rep, run or walk an extra half mile, or exercise for five minutes longer. You can also challenge yourself to hit a milestone by a specified time; people who train for marathons are more likely to stay motivated when the marathon is already on the calendar. 

      Source: @missenocha

      9. Invest in your workout routine
      Sure, sometimes motivation comes from loving ourselves enough to do what’s best for our bodies, and sometimes motivation comes in the form of a super cute matching leggings and sports bra set. People are more likely to keep up with whatever they put money into, so try investing in an online subscription, a new pair of leggings, or a pretty yoga mat or pair of dumbbells (it’s like the at-home equivalent to that $20 cancellation fee at your local spin studio). Personal trainers are effective for more reasons that just one-on-one expertise: putting money into someone that will hold you accountable means you’re less likely to slack off. There’s nothing more worthy of your time and money than your most energetic, happiest, healthiest self, so start prioritizing it. 

      10. Focus on holistic exercise rather than calorie burn
      By now, you know you need a reason to work out that’s more motivating than burning calories (and if you don’t, see #1). But beyond motivation, you need to focus on more than intensity to keep up a sustainable routine. Keep in mind cool down, recovery, stretching, and enjoyment. Yes, you can revive a workout routine you’ve had zero motivation to keep up with by prioritizing everything else besides the physical “workout.” Incorporate stretching, foam rolling, and walking more often into your daily routine. Not only will it keep your body healthier and avoid injuries when you are working out, but you’ll be reminded that keeping your body in peak health is so much more than cardio or weight-training.

      What has helped you revive your workout routine? More

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      Small Changes You Can Make If You Gained Weight During Quarantine

      by

      So 2020 has been a ride, huh? Comfort food recipes are trending on Google, you haven’t worn pants without a drawstring since March, and workouts look more like laying on the living room floor and forcing ourselves to go through a yoga video on Youtube. The most thrilling part of the past six months was perfecting a banana bread recipe or when the new season of Selling Sunset came out, and you’ve totally ditched your Fitbit because it’s way too judgmental RN (the only steps we’re getting in is to and from the kitchen, so that 10,000 step goal is pretty much a distant memory). It’s no surprise that “Quarantine 15” is a trending phrase and weight loss is a trending topic these days.As a health coach, I’ve found that many clients will feel uncomfortable saying they’d like to lose weight, as if it’s materialistic or wrong. On the flip side, other women 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. 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 than anyone else. 
      Now that we have that out of the way, if weight loss is your goal after gaining weight in quarantine, here are 11 small changes you can make to help you feel like your best, healthiest self (yes, even after doing nothing but watching reruns of The Office on your couch for the past six months):

      Source: Chelsea Victoria | Stocksy

      1. First of all… chill out. 
      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 the entire world is going through a very scary time. Your routine and any sense of normalcy have changed, and it’s only normal for your body to change with it. Stress over weight gain is just as bad for your body as pandemic-induced anxiety, so don’t feel guilt or shame. 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 over losing the weight. 

      Source: Daria Shevtsova | Pexels

      2. Don’t ignore cravings. Instead, find healthier alternatives.
      Cravings are not mistakes or punishments, and they’re not there to sabotage your weight loss or health goals. Cravings are actually one of the ways our bodies try to communicate with us what they need. Plus, if we have a major craving for delicious fajitas 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 by tossing sweet potato slivers with olive oil, salt, and pepper, and baking them in the oven. If heavy comfort foods are more your medicine of choice, score a frozen cauliflower crust from Trader Joe’s to top with tomato sauce and organic cheese, or try chickpea pasta or spaghetti squash. For any other craving, check out these recipes to find a healthier alternative. 

      Source: Eli Sommer | Pexels

      3. Take a work break with movement instead of an Instagram scroll
      You know those moments 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? Either your brain needs a break, or you need a few minutes “off” to transition into the next task. Instead of reaching for your phone, get up, and move. Do some stretching, go through a yoga flow, or do ten jumping jacks to get blood flowing. 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. 

      4. Drink more water
      Drinking more 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), has 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 even more water every day and just watch how much better your body feels. 

      Source: Lauren Naefe | Stocksy

      5. Go on a walk every day
      Intense workout plans don’t always help us achieve health goals because they’re hard to keep up. You might run out of time to fit in a workout and forego exercise altogether that day, and we will all likely have days (or weeks) where we feel too tired to even start a 60-minute HIIT workout. 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 your gym was open in spring, 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. 

      Source: Annie Spratt | Unsplash

      6. Every time you snack, ask yourself why
      Back to the cravings: yes, they can tell us what our bodies need, but it’s not always about food. More often than not, whenever we mindlessly snack or crave (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 don’t really fill the void. 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. 

      Source: Nabi Tang | Stocksy

      7. Stop weighing yourself
      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 will naturally look, feel, and be better. This is not woo-hoo 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, instead of relying on an objective number to tell you how you’re supposed to feel. 

      Source: Marc Bordons | Stocksy

      8. Turn workouts into a social activity 
      One of the most common sources of stress during this time is that we lack connection. Happy hours are restricted to Zoom, you gossip with your work wife over Slack instead of over lattes, and you run away from people at the grocery store who get too close–it’s against our nature as human beings to be so unconnected, leading to stress and anxiety. Kill two birds with one stone by turning workouts into social activities. Not only will you feel happier with more social connection, but you’re more likely to work out since you’ll have a friend to hold you accountable. Try going on socially-distanced hikes, doing group workouts with your quarantine crew, or meeting up with your sister to go through a workout series together.

      Source: @josie.santi

      9. Eat more vegetables with every meal
      In my humble opinion, 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).
      Focusing on eating more vegetables can not only help you feel your best and crave fruits and vegetables, 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. Do you eat pasta on the regular? Throw in some kale and asparagus, and you’ll never feel deprived, while simultaneously giving your body nutrients that keep it healthy.

      Source: @barre3

      10. Invest in your health
      There’s a reason pricey programs work (if only temporarily): when people invest money into it, they’re more likely to stay motivated and on track. If you decided at the beginning of quarantine to workout with Youtube videos or some yoga flows on your own and 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 new pair of leggings, 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 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 prioritizing it. 

      Source: Thais Varela | Stocksy

      11. Ask yourself the “why”
      You already know that setting goals are important when it comes to your health. Health goals are commonly to “lose weight,” “work out more,” or “eat cleaner,” and while these are all fine health goals, they don’t really mean anything. Ask yourself why 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? Not only will reflecting on the “why” behind your goals be so much more motivating to keep in mind throughout the process than weight loss could ever be, but you’ll be able to assess whether or not you actually want your goals.
      If your goal is to be more confident, will losing weight truly help? And even if you know it would, what other things can you work on while simultaneously trying to lose weight to help reach that goal? Shift your goal from feeling good about your body to feel good in your body. You’ll realize that what you actually want is a holistic process that isn’t just about your diet or how much you’re exercising, but about how much joy you’re feeling. 

      What changes have helped you with weight loss or achieving your health goals? More

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      in fitness and body

      Get Those Trainers on for a Spot of Healthy Competition

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      Get Those Trainers on for a Spot of Healthy Competition
      Join thousands of South African runners on a 10km virtual run. Who knows, you could even win a prize!
      This post is sponsored by Nedbank | 5 September 2020

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      If you haven’t yet joined the #NedbankRunified series, there is still time! There’s no denying the impact the COVID-19 pandemic has had on all our lives. For many of us, running is what kept us sane (even if it was around our own yards during stage five) and that’s why the guys at Nedbank created the #NedbankRunified series – a unique platform designed to bring South Africans together through our shared love for running.
      More than 92 000 runners took part in the first two instalments of the #NedbankRunified virtual running series in July (5km) and August (8km), the former having the largest number of participants in a South African virtual race to date.
      Round 3 of #NedbankRunified
      The third and penultimate challenge of the #NedbankRunified series is currently underway and will be live from 12-26 September 2020 – this time around, runners are expected to complete a 10km run.
      Runners who successfully complete each monthly challenge will stand a chance to win up to R50 000 in Greenbacks, plus exclusive Nedbank Running Club hampers courtesy of the club’s sponsors: Futurelife, Nike, Bavaria, and Biogen. What’s more, there are also cash prizes up for grabs for Nedbank Running Club members who finish in the top 10 of their respective categories.
      The overall series winner will walk away with the chance to compete in a major international marathon and an all-expenses-paid trip for two to get there. Because we all know there’s a good cheerleader behind every great runner.
      Stay in the loop and follow Nedbank Sport on Twitter and Facebook.
      Need a little more encouragement? Get inspired by the runners in this clip on YouTube.
      [embedded content]
      Participate in the series by simply downloading the Strava app and then joining the verified Nedbank Running Club: https://www.strava.com/clubs/NedbankRunningClub

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