Healthy Living

Lately, I’ve been thinking a lot about what defines a happy and healthy life. Maybe it’s one made up of a morning routine, workouts you love, and a job that you’re passionate about. Or maybe it’s filled with travel and adventure, the ability to make meals that nourish you, and living in your dream home. I’m fortunate to be able to say that I’ve experienced many of the above, and they’ve all brought joy to my life in one way or another. But when reflecting on when I was truly the happiest and healthiest version of myself, it wasn’t about any of that. Rather, it was when I was spending time with the people I love and who love me—AKA experiencing social connection. 
While factors such as exercise and eating balanced meals are still vital to living a healthy and happy life, the healthiest women aren’t healthy because they’re prioritizing a strict schedule of workouts, salads, and supplements. Instead, they’re treating their bodies well, but first and foremost prioritizing a life that includes date nights with their S.O., walks with friends, hosting dinner parties, etc. Read on for why social connection is so essential to happiness, and how to get a daily dose of it yourself.

Why you should prioritize social connection
Researchers define social connection as a core psychological need embedded in our biology and evolutionary history. When we experience social connection, we lower our risk of anxiety and depression, experience greater self-esteem, and have more empathy for others. Positive social relationships can impact our physical health too, lowering inflammation and aiding immune health. One study even showed that lack of social connection is a greater detriment to our health than obesity, smoking, and high blood pressure.
When we experience intimate social connections, our body releases a hormone called oxytocin (also known as the love hormone). Oxytocin–which the body releases when cuddling, laughing, having sex, talking with a loved one, holding a baby, etc.–can reduce blood pressure and cortisol levels and promote growth and healing. From mental to physical health, prioritizing social connection and human connection is essential to our entire wellbeing. 

How to prioritize social connection

1. Say “yes” more often
It’s easy to live in our comfort zones and avoid the things that scare us or opportunities that may be challenging, but when I look at the happiest and healthiest women I know, they are the ones who take chances and say “yes” to change. In one of my favorite books, The Year of Yes, Shonda Rhimes chronicles her year of saying “yes” to everything in order to get outside of her comfort zone more, which included giving a commencement speech to spending more time with the people she loves. Try taking an audit of your life and looking into areas where you are currently saying “no,” but could be saying “yes.” Maybe it’s plans with your friends, going to a workout class, eating lunch with colleagues, or visiting your family. If you change your mindset to be more open to opportunities for social connection, it may just lead to greater happiness.  

2. Schedule more social outings
Yes, you should allow for ample you-time to recharge alone, but genuine connection with people you love is another important way you should regularly be relieving stress. After a long day at work, maybe the last thing you want to is call to your mom, meet up with a new friend for dinner, or actually talk to your partner over dinner instead of eating on the couch with Netflix playing. While some time alone can be incredibly important, make sure you’re intentional about that alone time, rather than because it’s a habit or in your comfort zone. Scheduling phone calls with loved ones or plans with friends in advance can ensure you keep up with regular social connection.
If scheduling a dinner with friends or family every week still sounds exhausting, I feel you. Scheduling a social outing doesn’t have to be something that involves a large group of friends or costs a lot of money. It can be as simple as going for a walk with your mom, FaceTiming a friend who lives far away, volunteering, joining a group fitness class, or taking a class to improve your skills where you can connect with other people with the same hobbies that you have.

3. Try socializing more at work
Hate to break it to you, but we spend most of our lives at work. Sometimes we see our colleagues more often than we do our friends and family. That’s why the happiest women are doing everything they can to make their jobs more fulfilling, including forming genuine connections with the people they work with. I’ll be the first to admit I’ve shied away from making friendships at work. I’ve too often been the girl with her head down at her computer, avoiding the awkward water cooler chitchat. But when I moved positions in my company a couple of years ago, I looked at it as a fresh start, a chance to socialize more with coworkers, and as a manager, set an example of what a team environment could look like.
It turns out, socializing with co-workers makes going to work ten times more enjoyable (surprise, surprise). Making connections at work doesn’t have to just be amongst your team or during lunch. It can also be done through company events or by seeking out those who have similar interests (i.e. try starting a book club, fitness club, or after-work happy hour). If you prefer keeping your social life and work life separate, simply giving a compliment to or checking in with a colleague can go a long way. Self-employed and work by yourself? Networking with other people in your industry can not only provide more work opportunities, but help you feel a little bit of human connection every time you catch up with them them at an event, reach out to ask for advice, or bounce ideas off of each other. 

4. Sign up for group activities
While prioritizing social connections is vital for our health, forcing social connections definitely isn’t. If you’re struggling to connect with the people in your life, expanding your social circle may be the key to becoming happier. And signing up for group activities is an easy way to meet new people in a natural environment. If you love to cook, sign up for a cooking class. If you love animals, volunteer at an animal shelter. If you love fitness, sign up for a workout class. There are so many group activities out there for any interest, and by joining a group with people who have similar passions, you’ll be well on your way to forming new connections. 

5. Get outside 
It may seem simple, but half the battle of being more social is getting outside your home. The happiest and healthiest women make a consistent effort to foster connections, whether it’s chatting it up with the baristas at their local coffee shop or getting to know their neighbors when taking the dog for a walk. If we’re open to it, social connections can be made anywhere. While it may feel uncomfortable or awkward at times to make new ones, putting yourself in situations where they are possible means you’re already halfway there. So the next time you see the opportunity to start a conversation at the dog park or while sitting next to someone in a coffee shop, don’t pass it up.

5 Traits All of the Happiest Women Have in Common More

You’ve probably read all about green flags to look for in a partner and in relationships, but what about green flags to identify in yourself? Often, we’re our own worst critics and we’re quick to nitpick our own flaws, but chances are you’ve grown so much and are closer to all your life goals than you think. There’s way more to growth than visualizing the future you want (that doesn’t hurt, of course): it takes serious action. If you’ve been working toward the highest version of yourself–whether that’s bettering your relationships, health, career, or all the above–there are some signs you can look toward to know you’re on the right track (just keep in mind these aren’t the only signs; remember everyone’s journey is going to look different!). Ahead, the green flags you’re becoming the highest, most authentic, and (most importantly) happiest version of yourself. 
 
1. You set boundaries (and follow through on them)
Whether it’s saying “no” to taking on another work project when you’re already spread too thin, creating a safe word in the bedroom, or declining a family dinner to take care of your needs, you establish boundaries to build a solid foundation for healthy relationships with yourself and others. You take the time to reflect on your needs in your friendships, romantic relationship, work, etc. and why each boundary you’ve introduced or would like to introduce is important to you. Setting a few in motion at a time, keeping it simple, and being clear is how you operate. While it may be uncomfortable at first and take practice following through on your boundaries, you’re a better friend, partner, and employee when you show up for yourself. Your end goal? To feel safe, valued, and respected, no matter what context a boundary is set in. 
 
2. You keep promises you make to yourself
We all make sacrifices for other people (remember: boundaries, ladies), but you’ve learned that if you don’t fill your own cup first, your career, relationships, and goals can pay the price. Maybe you promised yourself you would turn off Netflix instead of bingeing the next episode for the sake of quality Zzzs, meditate for at least 15 minutes first thing in the morning instead of stopping at Starbucks, and (finally) create a budget (because of said Starbucks addiction). No matter what you tell yourself, you keep your word and see each promise through. The best part? You’ve gained confidence and self-trust.
The secret to ensuring you make good on your promises? First and foremost, you’re realistic and specific with the commitments you set forth. In other words, you set yourself up for success instead of overcommitting. For example, if there’s any doubt you can carry out 15 minutes of meditation, start with five minutes instead. Then, put pen to paper, lay out a game plan, and track your progress (don’t forget to celebrate your wins!), and voila!—promises fulfilled.  

3. You let go of self-limiting beliefs
We all have false preconceived thoughts, notions, and narratives we’ve told ourselves that hold us back from becoming our best selves: “I’m not pretty enough,” “I shouldn’t apply for that job because I won’t get it,” “I’ll never find the right partner.” But you’re aware you have your life experiences, fear, and imposter syndrome to thank for those unconscious biases.
So you take a step back and pinpoint your limiting beliefs by journaling about them and the possible reasons behind them (“Does this fear protect me from rejection and failure?”), question and challenge them (“Is this belief actually true?”), and reframe them into an inspiring and motivating idea (“I’ll never find the right partner” becomes “I haven’t found the right partner yet, but I’m going to work on putting myself and my needs first”). But you don’t stop there. You exercise self-love with affirmations, like “I’m enough,” “I have a lot to offer the world,” and “I’m worthy of love” (thank you, next, false perceptions). 

4. You show yourself compassion
You treat your BFFs with kindness without giving it a second thought, especially when they’re hard on themselves. But when you made a mistake or failed to reach a goal, treating yourself with kindness didn’t come as easily—your inclination in the past would have been to beat yourself up and let self-limiting beliefs take over. But now you show yourself the same grace you show your friends (only kindness, understanding, and encouragement are welcome!). You also practice self-compassion by holding others accountable for their actions, say when a boundary you’ve clearly set with a friend was crossed, and asking for help when you need it, like a trusted family member or co-worker. 
Showing yourself compassion didn’t happen with a snap of a finger, but you’ve mastered the skill by practicing self-kindness, adopting a mindfulness-based approach, honoring your authenticity, and taking note of when negative self-talk comes into play. The result? You’ve built resilience, made progress on your goals, and reduced stress (get it, queen!). 

5. You allow yourself to feel all emotions without judgment
PSA: Even our “best selves” feel negative feelings sometimes. You don’t know you’re becoming your best self when you stop feeling sad, anxious, or stressed; you know you’re becoming your best self when you acknowledge those feelings and know how to process them. You don’t sweep negative feelings under the rug or bury them in work or bottles of wine until you can’t contain them any longer. All emotions are for feeling: happiness, gratitude, and excitement, but also sadness, anger, anxiety, envy, and loneliness. You feel all your feels because they’re each valid. 
Sometimes naming the emotion, accepting it, and recognizing where it’s manifesting in your body is your go-to means of processing. Other times, you take to journaling, hot girl walks, talking to a friend, or therapy sessions to uncover where your feelings are stemming from (maybe your social media habit is triggering your anxiety and sadness?) and what they may be trying to communicate to you (perhaps you could use a social media break?). Bottom line: You’ll cry if you want (or need) to. After all, experiencing all of our selves—the good, the bad, the ugly—is what makes us human and enhances our relationships;  especially (and most importantly) the one we have with ourselves.   

6. You’re comfortable with being uncomfortable 
Sure, you could hit snooze, skip every workout, and stay small at work, but stepping out of your comfort zone is a must if growth—personally, professionally, and romantically—is what you’re after. It’s not easy, but you identified the things that bring you discomfort and went after them anyway. You faced them head on, knowing you may not get instant gratification and may risk failing or getting rejected. But here’s the “best-self” part: you did it anyway, because you know it’s what you really want.
Maybe you tried the 3-2-8 method despite never lifting weights, took yourself out on a solo dinner date when you felt self-conscious being alone, made connections at an alumni networking event which you typically avoid, and spoke up when you disagreed with a point your boss made and suggested a different approach. You hit repeat on diving into new experiences and pushing your limits because practice makes perfect (although you’re not after perfection, but I don’t have to tell you that). 

5 Traits All of the Happiest Women Have in Common More

Whether or not you consider yourself a Kardashian stan, it’s no secret that the eldest of the siblings (Kourtney, of course) has carved her own domain as the health and wellness buff of the high-profile family. While Kourtney Kardashian is a wellness authority in her own right, she has a team of experts around her to optimize her well-being. Enter Martha Soffer, Kourt’s personal go-to and also one of the most sought-after Ayurvedic experts in Los Angeles. ICYWW, Ayurveda, which translates to “the science of life,” is an ancient natural system of medicine (dating back more than 5,000 years) that creates a balance of body, mind, and consciousness (consider it the OG of wellness practices).
An internationally-acclaimed Ayurvedic doctor, chef, herbalist, and Founder of Surya Spa in Southern California, Soffer knows a thing or two about achieving optimal health. I may have first heard about her through a reality TV show, but Soffer’s work (and Ayurveda as a whole) is so much deeper and more important that trending headlines or celebrity faces. Known as the western leader of modern Ayurveda, Soffer aims to translate 10,000-year-old ancient practices of Ayurveda into a modern language, making it accessible and adaptable to every routine. She shared with me a few key pieces of advice for improving your wellness and optimizing your wellbeing for a more balanced life. 

Meet the expert
Martha Soffer
Ayurvedic Guru and Founder of Surya Spa
Martha, considered a preeminent leader of modern Ayurveda, remains ardently focused on bringing Ayurveda to the center of modern wellness. With her beloved line of premiere, natural skincare and wellness products, Martha, Surya, and her all-female team are putting the goodness, simplicity, and practicality of Ayurveda in everyone’s hands.

Minimize processed foods
To Soffer, wellness is being able to wake up in the morning and know that even on days with a packed schedule, she feels good and clear. Her #1 non-negotiable wellness habit? Maintaining a healthy, wholesome diet. “I want to emphasize the value of eating well, which means minimizing processed foods,” Soffer expressed. “Even though I said never eat junk food, it doesn’t mean if you eat a Twinkie, your life is over—Ayurveda is about favoring what’s good and, you know, avoiding the rest. Lean into what’s good.”
In Ayurveda, each person has their own particular pattern and balance of the three principal energies of the body, known as doshas: vata (air), pitta (fire), and kapha (earth). And if one element is out of balance, they all have the potential to be affected, and symptoms manifest in our minds and bodies (read: sicknesses and diseases). The good news is whether you feel stressed or drained, you can calm and energize yourself through what you eat. For example, if you’re feeling worked up, skip the spicy foods and, instead, reach for cooling foods like cucumber, zucchini, greens, berries, coconut, and watermelon. Take one quick peruse of Surya’s Ayurvedic recipes and you’ll see that organic fruits and vegetables, mung beans, basmati rice, ghee, and cilantro are recurring themes. In other words, add those to your grocery list stat! 

Carefully choose your beauty products
PSA: Not compromising your health goes beyond what you put on your plate. It also means being mindful of the skincare products you use. “What you put on your body is as important as what you put in your body,” Soffer echoed. “We absorb it all.” Translation: Replace products that contain ingredients linked to hormone disruption and skin irritation. While Ayurveda’s MO is “beauty comes from within,” the Ayurvedic tradition is also abundant with beauty and self-care rituals (more to come on that) that pull double duty, focusing on both the exterior of the body and improving overall wellness. 
Case in point: Soffer’s skincare routine. She starts with Surya’s Balancing Face Oil, which she massages into her face and neck, followed by stimulating marma points, AKA anatomical locations in your body where a concentration of life energy exists. According to Surya’s Instagram, “Proper activation opens the body’s energy channels and produces benefits unique to each marma, including deep relaxation, hormonal balance, and expanded consciousness.”
Then, Soffer applies their Balancing Collagen Cream that she combined Ayurvedic wisdom with a generations-old family recipe to create. Spoiler: It’s said to lock in moisture, increase elasticity, and stimulate collagen production (hello, supple skin!). Lastly, she rounds out her beauty regimen by applying whichever Surya Abhyanga Oil—Calming, Cooling, or Energizing—is appropriate for the day, depending on what she feels she needs. Bottom line: Taking care of your skin is a form of self-care, so stick with non-toxic skincare products made with all-natural ingredients to give your body the TLC it deserves. 

Meditate every day 
Soffer typically wakes up “feel[ing] happy that I can give love to my family, to our guests at Surya, and that I can conquer the world,” she shared with me (now if that doesn’t convince you to heed Soffer’s wellness advice, I don’t know what will). But before she gets busy devoting her time to her family and clients, she starts her day with meditation. More specifically, she practices 20 minutes of Transcendental Meditation® (TM), which she’s been doing twice a day, every day for 34 years (#goals). 
What exactly is Transcendental Meditation®? “TM® technique allows your active mind to easily settle inward, through quieter levels of thought, until you experience the most silent and peaceful level of your own awareness; pure consciousness,” says the organization’s website. In another interview, Soffer shared why she’s drawn to the method: “It’s completely effortless, and always works,” she affirmed. “It also speaks to the core of Ayurveda, in that this easy practice brings us effortlessly to a state of balance where our three doshas return to exactly where they should be: at peace with ourselves.” If you’re not sure which type of meditation style is right for you, start by trying different ones: mindfulness, movement, mantra, etc. to see which clicks with you.

Prioritize a thorough morning routine
Along with her daily meditation practice, Soffer can’t live without her basic Ayurvedic routine known in Ayurveda as Dinacharya: tongue scraping, dry brushing, oil pulling, and Abhyanga or self-massage. “All of us already have things we do each morning: brush your hair, brush your teeth, wash your face, etc.,” she said. “But if we can just add a few more simple things, we’ll get so much more benefit. Maybe we go to bed a little earlier to get up a little earlier, get a little meditation in, do a little abyhanga (or scrape your tongue). Once it’s a habit, the idea of not scraping your tongue will seem as gross as not brushing your teeth! And the health benefits will make themselves apparent when you just start to feel better. That’s what really counts.”
Scraping your tongue helps rid bad bacteria, toxins, food debris, and dead cells that accumulate on the surface overnight. Try a a copper tongue scraper, as it has antibacterial and antimicrobial properties. As for dry brushing, the practice not only exfoliates the skin, but also increases circulation and assists with the body’s natural detoxification process (see: lymphatic drainage). Oil pulling is another ancient Ayurvedic practice that involves swishing a tablespoon of oil, such as coconut or sesame, around your mouth for 20 minutes each day, which helps to draw out toxins and bacteria that cause discoloration. Bonus: the natural remedy is said to whiten teeth.
Lastly, implementing self-massage can help to increase circulation, reduce inflammation, clear any bodily obstructions, including stagnation, heaviness, and blockages, not to mention decrease stress levels and improve quality of sleep. “It’s easy to think that because it’s so simple it doesn’t make much difference but it really does,” Soffer voiced. “I’ve stopped doing Abhyanga to see what happens, and I absolutely feel the difference in my body and my mental state. The Abhyanga oils move the toxins out and calm the nervous system.” To get a better idea of Soffer’s full Dinacharya, she gave us a glimpse in this Reel. 

Try a Panchakarma treatment
Panchakarma is a bespoke program for the body, mind, and spirit that cleanses and rejuvenates. “This is the most important thing we do at Surya,” Soffer conveyed. “It’s so simple—just diet, massage, oils, and herbal blends—yet so powerful. It removes the toxins that build up, and it puts your body back in balance with itself so you can feel your best.” Panchakarma typically involves a five-step process overseen by a trained Ayurvedic practitioner and can last anywhere from 3-28 days. During that time, a series of individually-customized treatments are carried out to address core imbalances, eliminate toxins, and promote balance.
Don’t have access to (or $$$ for) an Ayurvedic practitioner? You can recreate Panchakarma at home by adopting simple self-care practices and herbal remedies based on what feels best for you. Start by becoming more intentional about your morning routine and pick up the essential habits: oil pulling, tongue scraping, dry brushing, self-massage, a shower, and warm lemon water, and fit in meditation, gentle yoga, and walking throughout the day. As far as what to eat during the program, it’s recommended to follow a three-day menu consisting of predominantly kitchari (a dish made of rice and lentils that is said to strengthen your Agni (AKA digestive fire) and nourish your body without weighing down your digestive system), cooked vegetables, soups, and teas. 
But first, take this quick questionnaire to determine your individual Vikruti, or current state, and breakdown of doshas (FYI, most people will have one dominant dosha). For example, if your Vikruti shows you’re Vata-dominant, you’ll want to try taking a Vata-balancing approach to your self-care, eating, and fitness that will counterbalance Vata’s cold and dry energy. Prioritize more grounding and warming activities like self-massage, meditation, and getting plenty of quality sleep, foods like cooked vegetables and soups made with ghee, and activities like yoga, Pilates, or brisk walking. The main takeaway? Practice self-care, eat, and exercise based on what is best for your body and dosha.

7 Health Tips Ayurveda Taught Me That Changed My Life More

We have TikTok to thank for putting us up to countless workout trends (hello, 3-2-8 method or Wall Pilates) and challenges (think: plank, dragon flag, barbell), but it has yet to test more than just our fitness prowess—that is unless you’ve taken part in the #75Hard challenge. Yes, it sounds vague and intimidating, but enough to leave you wanting more. So, what is 75 Hard? “If you’re looking for a new fitness program or challenge, this is not it,” says the program’s website. Rather, it’s a “transformative mental toughness program” that combines fitness, nutrition, self-improvement, and physical and mental discipline. Although not new to the scene, with 1.5 billion views to date (yes, billion), the 75 Hard regimen is still going strong—and the before and after photos of participants alone can be alluring enough to make just about anyone consider doing it. But is it all that it’s cracked up to be? I turned to experts to find out.   

What is 75 Hard?
75 Hard was born out of an interview creator Andy Frisella, a podcaster and CEO of the supplement company 1st Phorm, had with “Iron Cowboy” James Lawrence (he completed 50 Ironman races in 50 consecutive days across all 50 states), who told him that you must  put yourself in uncomfortable places in order to develop mental fortitude. The 75-day program is based on the following daily criteria:

Follow a diet, which can be your choice, but it must be a structured eating plan with the goal of physical improvement. No alcohol allowed.
Complete two 45-minute workouts, one of which must be done outdoors.
Take a progress picture.
Drink one gallon of water. 
Read 10 pages of a non-fiction book (audiobooks excluded).

If you don’t follow through on any of the set guidelines, the challenge resets at day one. And no modifications are allowed–yeah, it’s intense. 
On 75 Hard’s website, Frisella claims that his program will show you how to boost your confidence, self-esteem, self-worth, self-belief, fortitude, and grittiness—making a positive impact on yourself, your career, relationships, time management, thinking, and physical shape. “75 HARD is the only program that can permanently change your life…from your way of thinking, to the level of discipline you approach every single task in front of you with,” he states. 

@healthgab
#75hard #fyp
♬ original sound – Rylee Jade

What experts are saying
While 75 Hard may sound good on paper, I’m skeptic of anything too rigorous or restrictive, so of course I had to dig deeper by grilling doctors, dietitians, and fitness trainers to break down the pros and cons of the program.

Pros
“75 Hard is a great way to develop discipline and mental toughness,” said Dr. Brittany Robles, MD, MPH, CPT, an OBGYN physician and NASM certified personal trainer. “By committing to 75 days of strict adherence to the program, you’ll be training your mind to push through discomfort, which is the biggest factor in achieving long-term goals. Additionally, 75 Hard can help you develop healthy habits, such as regular exercise, proper hydration, and mindful eating.” Erica Baty, RDN, CDE, a registered dietitian and fitness instructor, agreed that most of the “rules” of 75 Hard are generally healthy habits: “Reading, exercising, being active outside, consuming a healthful diet, and drinking lots of water have all been shown to provide numerous health benefits such as more energy, weight maintenance or weight loss, improved body composition and lower risk of chronic diseases.”

Cons
Dr. Shoaib Malik, MD, a board-certified family medicine doctor, warned that it’s important to understand the full picture (read: the good, the bad, and the ugly) of the challenge before deciding whether it’s right for you. He cited that the strict requirements of the challenge can be intense, leading to burnout, injury, or negative impact on mental health for some individuals, as well as the potential pitfalls related to negative body image. Catherine Karnatz, RD, creator of Nutrition Education RD, echoed the same concern that 75 Hard can give rise to: “Taking a progress picture daily may spark an obsession with your physical appearance, frequent body checking, and body dysmorphia. In the most severe cases, poor body image and restrictive eating habits may contribute to disordered eating and eating disorders.”
Alayna Curry, a NASM certified women’s fitness specialist, also pointed out that while 75 Hard is meant to be challenging with the goal of achieving radical change, it’s not sustainable. “The average person can’t commit to exercise 7 days a week, let alone 2 workouts a day,” she asserted. “As soon as people give up the strict routine and go back to ‘normal,’ it will be hard to maintain the changes they’ve experienced.”
There may be even more potential cons based on what “diet” you choose, including restricting alcohol. to mention the repercussions of adhering to an overly restrictive diet “While I encourage following an eating plan that will be personally sustainable for your lifestyle, I do not recommend completely cutting out entire food groups that you enjoy,” Karnatz voiced. “Categorizing different foods that you eat as ‘good’ or ‘bad’ can create disordered behaviors and fear around food.” 

The Everygirl verdict
We encourage doing what feels right for you, first and foremost. While we provide expert opinions and possible factors for your consideration, only you know what is right for you. But as for whether or not we think 75 Hard is worth it? Factors like getting outside, reading 10 pages of a book, and being conscious of fitting in movement and nutrient-dense foods are undoubtedly beneficial, and perhaps the structure might help you find motivation or stick to goals that otherwise feel difficult. 
That said, the challenge can be especially triggering for anyone with a disordered relationship with food or exercise, particularly the progression photos that give more focus on appearance than more important factors like how you feel and your well-being. The restrictions (no alcohol, going outside of your eating plan, exercising every day) leave little to no room for flexibility and can lead to detrimental and obsessive behaviors.
Plus, the truth is that our minds and bodies feel and need different things every day: you may feel ready to conquer the world after a 45-minute morning workout and afternoon walk on one day, but on other days, your body will let you know it needs rest, which isn’t a part of the 75 Hard plan (FYI, rest days are just as important as your workouts). Word to the wise: The program isn’t backed by science or guided by a trained expert, so it should be taken with a grain of salt. What’s more, for a plan to be effective and attainable—be it a fitness, eating, or career—it needs to be sustainable and enjoyable, and 75 Hard doesn’t fit the bill for most people. 
 
Alternatives to 75 Hard
If you’re looking for some structure in your workout and diet without the hardcore measures of 75 Hard, consider it’s less stringent, more accessible cousin 75 Soft. Created by TikTok fitness influencer Stephen Gallagher, this alternative challenge to 75 Hard calls for one rest day, limits drinking rather than cutting it out entirely, and doesn’t require any pictures, making it a more flexible and realistic option—with one caveat: it only includes one day of recovery (hot tip: If you need more than one day of recovery, always listen to your body). The four rules of the 75 Soft challenge are as follows:

Eat nutritious foods and only drink on social occasions.
Train 45 minutes a day, with one day designated for active recovery per week.
Drink 3 liters of water a day.
Read 10 pages of any book (audiobooks are allowed).

PSA: You can achieve mental toughness without committing to fitness trends and putting yourself through extreme practices. Instead, stick with movement that brings you joy and create your own little challenges. If you do Pilates two times a week, try adding one more sweat sesh a week. Maybe you’ve just discovered lifting weights makes you feel like a badass and you can’t get enough; make it a goal to add more reps to your back squat every two weeks (think: 8-10 squats week 1, then 10-12 squats week 3, and so on). Whatever your health and fitness goal—attaining mental toughness, eating healthy, working out more—it’s not all or nothing, and taking the what-makes-you-feel-good approach wins—TikTok trend or not. 

The 15 Best Fitness Apps, Based on Your Goals and Workout Routine More

My senior year of college consisted of applying for jobs, finishing out my internship, and relishing in the last moments before going out in the real world and #adulting. For Alix Earle, University of Miami senior and TikTok superstar who quickly reached elite status on the social media platform in the last year (with 4.8 million followers to date), college life looks a bit different.
Sure, she lives in an apartment she shares with five roommates, bounces between classes, tailgating, and frat parties, and struggles through assignments like the rest of us, but she’s also hobnobbing with the likes of Miley Cyrus, securing business collabs, and sharing makeup looks with her millions of fans in her trademark “Get Ready with Me” (GRWM) videos. I have to wonder how she juggles it all and finds balance with her recent social media fame. Thanks to Earle’s media interviews and in-demand TikTok videos, she let us in on her wellness routine. Read on to get the inside scoop on her go-to workout routine, eating habits, and self-care practices, and then try them for yourself (I know I will!).  

Her workout
When’s she not slaying it in front of the camera or jet setting, you’ll likely find Earle fitting in a solid workout sesh. As for the exact breakdown of her typical WOD (workout of the day, ICYMI), she relies on a few tried-and-true routines. “My routine often depends on what I’m feeling that day, but I usually start off with 12-3-30 on the treadmill and then go from there,” Earle explained to E! News. After 30 minutes on the treadmill, she strength trains with weights targeting whatever area of her body she feels like she should prioritize, and then finishes off with an ab routine from Youtube, as she told Hollywood Life. But her sweat sessions aren’t reserved just for the gym: “I also love Pilates classes or even following a few YouTube videos to target certain areas, my favorite being booty and abs!” she said. Her must-have YouTube workouts? Daisy Keech’s ab routines and Alexis Ren’s butt burners. 
“It often feels like there’s not enough time in the day, but I never regret getting some physical activity in,” Earle conveyed to E! News. “I tell myself all I have to do is get myself to the gym and then once I’m there I feel more motivated to workout.” And when she isn’t able to get to the gym or a class, hot girl walks it is. 

@alixearle
Replying to @samhorvath btw AminoLean is on sale today if you want to get it for the low 🫶🏼 @RSP Nutrition #RSPartner
♬ smiles & sunsets – ultmt.

Her diet
Courtesy of Earle’s “What I Eat in a Day” TikToks, we don’t have to guess how she fuels her sweat sessions. In one such video, she starts her day with a veggie egg scramble she whips up with spinach, tomatoes, and mushrooms, topped off with hot sauce, followed by what she calls a “lunch snack,” consisting of a chia parfait and an immunity shot. Later in the day, she reaches for chips and salsa and hearts of palm for a mid-day nibble. Before hitting the gym, Earle sips on pre-workout from AminoLean, a pre-workout and energy drink brand she teamed up with to create a new flavor—aptly named Berry Alixir. And to round out her day of meals, she whips up a chicken bowl made up of chicken, sweet potatoes, and broccoli with a side of mac n’ cheese for dinner, then drinks a cup of tea before getting her beauty sleep. Earle’s MO when it comes to her diet? “Balance is key. Do not restrict yourself.” For that, she gets the Everygirl stamp of approval.
And if you’re wondering if she’s coffee-obsessed like the rest of us, this TikTok gives us the confirmation we need. Her Starbucks order? Grande shaken espresso with almond milk, two to three pumps of vanilla syrup (no classic syrup), and cinnamon powder. You’re welcome. 

@alixearle
Replying to @newphonewhodiisssss every day is different but this is a general idea!! #whatieatinaday
♬ Au Revoir – Sweet After Tears

Her self-care
Most of Earle’s TikToks and IG posts may be a highlight reel of her life, but she’s also been real about her struggles with mental health, namely anxiety and panic attacks, on TikTok. In a recent “Un-GRWM” video, she recalled her long journey with anxiety, not to mention being ashamed of it and not wanting to leave the house because of it. “I’ve shared the good, the bad, and the ugly because that’s just life and what makes us human–no matter what age you are,” Earle told Hollywood Life. 
So what does a social media celeb do to decompress and take care of her well-being? “No matter what I have going on I need to move my body so I always find a way to incorporate that,” Earle expressed to E! News. Other than getting movement in, she revealed to E! News that she leans on journaling to clear her mind, as well as taking time off social media (yes, shocking!) and spending time with besties: “Having time to myself where I can collect my thoughts and journal really helps me get in a good headspace… ” Earle stated. “As someone who is always on social media, sometimes it’s good to put your phone down and relax. I’m fortunate to live with my five best friends, so if I’m ever feeling down there is always someone there to talk me through it and comfort me.” Bottom line: Earle stressed the importance of setting aside time for self-reflection throughout the day and not getting consumed by what you see and read on social media. 
As for “the haters [who are] gonna hate, hate, hate, hate, hate” (to quote Taylor Swift), Earle left us with this final piece of advice in her interview with E! News: “No matter what you do, not everyone is going to agree with you, or people may have something negative to say. You just have to stay true to yourself and not let little comments get to you.” Now that’s a self-care tip we’re going to copy. 

@alixearle
Everybody is different and needs to find what works for them 🫶🏼 this is what worked for me 🙂
♬ original sound – alix earle

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