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      Expert Advice: 14 Nutritionists Share Their Secrets for Better Digestion

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      So you load up on smoothies, make sure to eat your greens, and limit sugar for special occasions (yes, a Ben & Jerry’s binge on a random Tuesday night totally counts as “special”), but you still have digestive issues? I’m not surprised: 61 percent of Americans reported experiencing at least one gastrointestinal problem in the span of a week, according to a study of over 71,000 people. Whether it’s heartburn, bloating, abdominal pain, constipation, or diarrhea, digestive drama is something that often goes unexplained or untreated.
      Of course, if you experience symptoms that persist or feel abnormal, talk to your doctor about a root cause and treatment plan. But since so many of us experience a random stomach ache or some indigestion here and there, I polled nutritionists for their tips on dealing with the occasional digestive issue and how to support digestion overall. Read on for nutritionists’ secrets for optimal digestion and better gut health (bye, bye bloat!).

      “My 2 top wellness weapons for better digestion are:
      Hydration: I aim to drink 60+ ounces a day. It helps to prevent constipation and bloat, and keeps me feeling more energized. Sometimes, I drop frozen berries in my water for a little flavor (they also make great “ice cubes”)
      Taking a probiotic. Probiotics are a huge part of my wellness routine. They promote the growth of the good bacteria in the gut, which promotes motility, meaning it helps keep you regular. A women’s probiotic is specifically beneficial because it also works to help combat UTI’s and yeast infections.” — Brigitte Zeitlin, Registered Dietitian and Founder of BZ Nutrition

      “Before each meal, I do a few rounds of deep breaths (for about a minute) to trigger my parasympathetic nervous system, known as the ‘rest and digest’ nervous system, which helps us digest food properly. This also reminds me to practice mindful eating throughout the meal, which not only supports digestion, but also guides you to become more aware of what you’re eating, why you’re eating, how you’re eating, and how you feel as a result of eating. All of that information about your eating habits, beliefs, thoughts, and experiences with food helps you better understand what’s best for your unique body, so you can feel fully confident in how you’re nourishing yourself.” — McKel Kooienga, MS, RD, LDN, Author and Founder of Nutrition Stripped

      “Keep moving! Getting in steps throughout the day (instead of sitting for eight hours straight) helps food move through the body and keeps you regular. Set a reminder on your phone to get up and move every hour or so.” — Becca McVicker, MS, RD, LD, CPT

      “You are not what you eat, you are what you digest! Before most meals, I take a digestive enzyme supplement. Digestive enzymes help break down protein, fat, and carbohydrates, but they also support optimal nutrient absorption and can help reduce gas and bloating. I also aim to eat a predominantly plant-based diet rich in fibrous, whole foods, because they help build good bacteria. For example, I love adding frozen cauliflower and avocado to my morning smoothies.” — Megan Roosevelt, RDN, Founder of Healthy Grocery Girl

      “As a women’s health dietitian who counsels people with hormone-related disorders, I talk a lot about gut health, which includes supporting digestion. Optimizing gut health is one of the many keys to keeping hormones happy and healthy. An eating routine consisting of a variety of foods can help diversify your microbiota, which is wonderful for your digestion and overall health.” — Valerie Agyeman, RD, Women’s Health Dietitian, and Founder of Flourish Heights

      “The more lemon water you can drink, the better, especially first thing when you wake up. I squeeze fresh lemon in warm water because of its alkalizing effect on the body and its ability to help to neutralize toxic buildup. It’s also an Ayurvedic practice, which sets the day up for success with healthy eating. Plus, the fresh smell of lemon lifts the senses, which is a wonderful way to start the day.” — Cindy Kasindorf, Holistic Nutritionist and Founder of Remedy Organics

      “Our digestion actually begins with the smell of the food, whether it’s cooking or steaming on a plate in front of us. Our bodies start responding and preparing to digest from our livers to our stomachs, so it’s really important to eat as slowly as possible. Good digestion improves our nutrient absorption, and we don’t want to waste all the good foods we are eating. My other favorite ways to help get digestion back on track are:

      Starting my day with lemon water or diluted apple cider vinegar
      Adding a multi-strain probiotic to my plan
      Taking a few minutes before meals to be mindful (prayer and deep breathing)
      Eating five colors a day along with combining my macros” 

      — Cara Clark, Certified Sports & Clinical Nutritionist and Author

      “My tip for better digestion is something most people forget about doing, especially when they are extra hungry or rushing: chewing. Chewing food is so important to the digestive process. When we chew our food well (about 32 times before swallowing), it gets broken down into smaller pieces, making it easier to digest and absorb nutrients. Saliva contains certain digestive enzymes to improve the digestion of carbohydrates, and gets released when chewing.” — Mary Ellen Valverde, Licensed Nutritionist MS, CNS LDN

      “If I’m having any kind of GI issues, I tend to opt for ginger. I like having tea which helps with digestion, and sometimes I make a ‘shot’ of fresh ginger blended with orange juice. Other foods that will help are probiotics like yogurt or other fermented foods. And water! Many people forget to drink enough water during the day.” — Shana Spence, MS, RDN, CDN, Founder of The Nutrition Tea

      “While a lot of factors play a role in good gut health, one of the key factors is fiber. Papaya is loaded with fiber, as well as nutrients like lutein and vitamin C, and contain an enzyme called papain, which helps digestion and the breakdown of proteins. All of these nutrients aid with bowel regularity and help prevent constipation and bloating, making papaya an ideal food for digestive health.” — Tejal Pathak, Registered Dietitian, Clinical Practitioner, and Education Specialist

      “Practice the five F’s to healthy digestion: fully chew (digestion begins in your mouth), fiber (aim for 30g of fiber a day), fluids (we need about half our body weight in ounces per day), friendly bacteria (which help keep digestive tract healthy), and fitness (exercise helps keep you regular). Also, eat foods with ginger and peppermint. They help calm and soothe the gut for better digestion and less bloating.” — Dawn Jackson Blatner, RDN, CSSD, Author and Daily Harvest Nutritionist

      “By chewing more (and more mindfully) you’re likely to swallow less air which can contribute to bloating and burping during meals. Also, you might have heard that eating adequate fiber (25-30 grams per day) helps support healthy digestion, but just a reminder, when you increase your fiber consumption, you also need to increase your water intake. If you’re not used to consuming high-fiber foods, take it slow and work your way up to avoid overloading on fiber. While supplements are not the direct answer to GI or digestion issues, they’re good for temporary relief. When it comes to bloating and excess gas, I’m a big fan of Hilma’s Gas Relief blend made from ingredients like caraway seeds, fennel, and peppermint leaves.” — May Zhu, RDN, LDN, Founder of Nutrition Happens

      “Digestive bitters have been used for hundreds of years to help prepare the body to digest and assimilate food. Taking bitters can be the difference between feeling content and feeling bloated after meals. For years, I watched my patients and loved ones struggle with digestion, so I formulated a bitters tincture that combines full-spectrum hemp extract with organic botanicals (like dandelion root, bitter fennel, ginger, etc.) to decrease bloating and support the digestive tract.” — Dr. Kristi Wrightson, ND, Registered Dietician and Naturopathic Doctor

      “A few of my tips for improving digestion are:
      Eat high-fiber foods: among many other health benefits, fiber can help support digestive health and regularity. Try beans, lentils, nuts, oatmeal, whole grain products, fruit, and vegetables with the skin.
      Stay hydrated: adequate hydration helps support digestion as your body breaks down the food that you have eaten. It’s also especially important to focus on getting enough fluids in as you increase fiber in your diet to make sure your digestion stays regular.
      Add fermented products to your diet: fermented foods (also referred to as cultured foods) contain healthy bacterial strains that can support and promote a healthy gut and digestive tract. A few of my favorite cultured products to include in my own diet are kefir and greek yogurt with live and active cultures.
      Get active: a sedentary lifestyle can cause digestion disruption, so an easy way to support healthy digestion is by staying active.” — Lauren Twigge MCN, RDN, LD

      Please consult a doctor before beginning any treatments or routines. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article. More

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      5 Things I’ve Learned About Working Out at Home That Make Me Never Want to Go Back to the Gym

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      While I’ve never really been a fan of working out at home, of all my relationships in life, my relationship with the gym has (mostly) been one that’s happy and thriving. We’ve had our ups and downs, but honestly, I’ve never had much to complain about.
      That is, until the pandemic hit.
      I was an athlete in high school, then got into a good groove with exercise in college and packed my schedule with group fitness classes that I looked forward to every day to blow off steam. After graduation, I became what the Dance Moms moms would have labeled as a “studio hopper.” I tried out memberships at just about every fitness class you can think of, from yoga to barre to Orange Theory. I always was consistent about supplementing the classes I took with running, but never realized how much I relied on the atmosphere of a class to push me until it was taken away from me, and I was left with a corner of my apartment, my yoga mat, and a brain scrambling to find a crumb of motivation.
      Over the past 15 months, I’ve tried everything I could think of to get into habits that gave me a consistent, fun workout routine, and with a little trial and a lot of error, I can honestly say I’m so happy with my routine that I don’t see myself going back to classes or the gym any time soon. Here’s what I learned, and why it’s changed my mind about working out at home:

      1. I came up with a schedule that works best for me
      Much to my dismay, I am very much a person who works out best in the morning, which is the opposite of what I want as I am very much not a morning person. But over the past year, I’ve found that waking up and moving before I start work completely changes my day, and for that, it’s worth getting out of bed a couple of hours earlier than I’d prefer.
      When you’re taking classes, you’re bound to a schedule that the studio you go to creates. There are usually one or two morning classes at the crack of dawn, and if they’re filled up, you’re pretty much out of luck. Quickly into the pandemic, I realized how nice it was to have my workouts completely on my own schedule. I didn’t need to be up as early as some studios’ schedules forced me to be and I figured out a time that works best for me. The best part? If I oversleep, I don’t get fined for not showing up to class and can work out on my lunch break instead.

      2. I took care of my body in new ways
      My primary workout is running, but for me, that’s always come with a lot of aches and pains. With nothing else to do this year, I vowed that I’d prioritize stretching and taking care of my body to get it in in a place where pain was no longer a factor. 
      Equilibria’s Relief Balm has been a long-time favorite of our editors, as it’s loaded with CBD that helps target achy joints, cramps, and soreness (our wellness editor swears by it to help her period cramps). After some particularly painful runs in the shin department, I put the creams from my knees down to my ankles, and worked it in by massaging my calves with my gua sha. The next day, I felt like I had teleported out of my body and into a new, fresh one of someone with the pain-free shins of a 10-year-old. It made such a world of difference that it’s now a part of my weekly routine, and two nights of my week are dedicated to my Relief Balm and gua sha duo. 
      If you’re new to the Relief Balm, you can use it anywhere you’re feeling discomfort, be it from soreness from a tough workout or aches from pushing yourself a little too hard. While I mainly use it on my shins, I also slather it on my knees after a particularly tough run, and then rub it onto any places that feel tired and in need of a little TLC.

      Equilibria
      Relief Balm
      use code theeverygirl for 20% off your first order!

      3. I got outside
      Sure, it isn’t always possible to get outside, especially considering that I live in finicky Chicago, but any time it’s even remotely possible, I do. When the alternative was my living room in the five feet between my couch and dining table, I bundled up and got outside to exercise in ways I never would have in ordinary times.
      If exercising makes me feel twice as good, exercising outside makes me feel double even that. The fresh air and joys of being outside for my workouts made me never want to enter the alternative of a sweat-filled, humid gym again for the rest of my days.

      4. I found extra guidance
      If there’s one thing that fitness classes offer, it’s a dose of motivation that you might not be able to find without a room filled with other people and an instructor telling you exactly what to do. 
      Last summer, I stumbled upon guided runs on Spotify, and when I say that my life has done a 180 since, I mean it. I’ve always been a music-blasting-the-entirety-of-my-workout girl, but being coached through my runs through my headphones left me feeling a calm and peace afterward that I didn’t even know I could, not to mention that it gave me accountability and motivation that’s hard to find when it’s just you trying to run. Rather than messing with my music the entirety of my runs, I found myself easing into them in a way that felt almost like meditation. Be it on Spotify or through fitness apps, guided runs are, in my opinion, the key to becoming a runner in adulthood and they give me all of the encouragement that classes used to.

      5. I found joys in the solidarity
      After I initially mourned the loss of my beloved boutique fitness classes, I learned that there were a lot of benefits of working out alone that I didn’t realize before. 
      When you’re in a class, trying a new move that you know is going to take a few tries to master can feel intimidating; at home, I found myself doing things that I would have thought twice about before, like yoga poses I knew I didn’t have down just yet and would have modified if I was in a studio. 
      As someone whose brain never takes a second to breathe, my solo workouts have turned into a time that’s just me and my body, where my thoughts take the back seat to what I’m doing physically. I’ve found such a comfort in being able to do workouts that are on my own, and it’s made me come to terms with—and even enjoy—not doing them around other people. 

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

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      20 Amazon Products That Will Take Your Wellness Routine to the Next Level

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      So you probably use Amazon for stocking up on dish soap or buying toilet paper in bulk. Perhaps you’re an Amazon expert and have used the mega-retailer to elevate your at-home work setup or scour for designer dupes that upgrade your wardrobe. But I bet you didn’t know that Amazon is also a goldmine for affordable wellness must-haves that can transform your routine. That’s right: achieve your healthiest, happiest, and best self in two days from now (thanks, Prime shipping!). From weighted blankets to the best leggings on the internet, here are 20 of our favorite wellness products on Amazon that could make the biggest difference in your life. Shop on and get ready to achieve all your wellness goals at the push of an “add to cart.”

      High Waisted Yoga Leggings
      Arguably the most viral leggings on the internet, this pair has 4.5 stars and over 25,000 ratings. Besides the fit and comfort, you’ll love the vast range of sizes and colors, and the deep pockets are a major plus (oh, and did I mention that they’re under $25?). 10+ colors available.

      Wooden Gua Sha
      If you’ve only tried facial Gua Sha (or haven’t tried Gua Sha at all), you’re missing out. This wooden tool (inspired by the ancient Chinese medicine technique) is used for everything from lymphatic drainage to reducing cellulite.

      Vitscan Store
      Motivational Water Bottle
      I’ve had this water bottle for about two months now, and I can honestly say that I’ve never been so hydrated. With convenient time stamps, motivational sayings, and an adorable design, you’ll refuse to drink out of any other water bottle. 11 colors available.

      Sivan Health & Fitness Store
      Acupressure Mat and Pillow Set
      Never thought an “acupressure mat” was something you needed? Think again. With benefits like better sleep, less tension, and help with back pain or headaches, laying on this mat will become your new favorite way to watch Netflix.

      Extra Brite Baking Soda Toothpowder
      If your wellness routine includes dental care (it should) and your goals include whiter teeth (mine always do), look no further than this $7 bottle of “toothpowder” said to whiten teeth in a more natural way than strips or pens. The best part? The bottle is small, but that $7 will last you a LONG time.

      Herb Keeper
      If you’re not consistently using herbs in every meal, you’re seriously missing out on some nutrients (and flavor). Do yourself a favor and get this herb keeper so your herbs stay fresher for longer.

      Sense Sleep System
      Slumber is more than just beauty sleep; you know that a good night’s snooze is crucial for every part of your health. This genius machine plays calming sounds, monitors your sleep, tells you how your environment is affecting sleep quality, and wakes you up in the lightest part of your cycle. Say hello to the best Zzz’s of your life!

      Ankle & Wrist Weights
      So you had to say goodbye to your beloved barre studio or gym the past year? Not to worry: these cute ankle & wrist weights will help you step up your workout (and look cute sitting out in your living room). 3 colors available.

      Sunrise Simulation Alarm Clock
      Waking up in the morning chipper and ready to start the day felt so out of reach to me. Instead, I would groggily shut off my alarm and will my eyes to open for approximately 5-10 minutes before I ever got out of bed. But not anymore: this alarm clock mimics the sunrise and signals your body that it’s time to wake up. You’ll never have waken up so well-rested or chipper.

      Tongue Scraper Cleaner
      If you don’t have a tongue scraper, YOU NEED ONE (my personal mission is to get the whole world tongue scraping). Bad bacteria and toxins form on your tongue that you re-ingest whenever you swallow. Do yourself a favor and scrape your tongue every morning (that means before your oat milk latte!).

      Skipping Rope
      Jumping rope isn’t just the activity you were really good at as a kid: it’s also a kickass workout that will torch calories while toning muscles and improving endurance. Get this one for home for intervals throughout your work day or while watching TV.

      Click and Grow
      Smart Garden
      No matter if you live in a tiny apartment or a gigantic mansion (um, HMU for a sleepover), you can be growing your own herbs. Growing your herbs ensure that they’re free of pesticides, residue, and are as nutrient-dense as possible. Thanks to this genius indoor garden (that’s super chic BTW!), you can grow your own herbs, no matter where you live. 3 colors available.

      Moon Juice
      Sex Dust
      If you haven’t heard of Moon Juice’s cult-favorite “Sex Dust,” listen up. The Instagram-worthy supplement is filled with natural adaptogens and herbs to balance hormones, increase energy, and boost libido. *adds to cart ASAP* Put in your coffee, smoothies, baked goods, or water.

      Weekly Pill Organizer
      If I had a penny for every day I thought to myself, “did I take my b12 yet…?” Never forget a vitamin or supplement again with these nifty and cute pill organizers that are big enough to fit your prescriptions, vitamins, and probiotics, while being small enough to fit perfectly in your carry-on or purse to take on the go. 3 colors available.

      Intelligent Change
      The Five Minute Journal
      Meditation and mindfulness are crucial for peak health. If you don’t have all day to meditate, this five-minute prompted journal gives you just five minutes every day to tune in to yourself and focus on living your best life.

      Deodorant Wipes
      Never leave the gym for brunch or happy hour worrying about your smell again. These individually wrapped deodorant wipes are biodegradable, smell delicious, and are non-toxic (only the best for you!). Throw them in your gym bag (for post-workout), carry-on (for long travel days), and every purse (for emergencies, obviously).

      Clitoris Stimulator
      Our sex writer, Beth, swears by this vibrator (check out the article she dedicated to singing its praise), and it looks like the rest of Amazon agrees. With 4.5 stars and over 35,000 ratings (you read that right!), this vibrator has people all over the world buzzing (literally).

      Weighted Blanket
      A weighted blanket is one of those things that sounded weird when it came on the market years ago, but it has taken off as one of our wellness must-haves, thanks to its immediately comforting effects and anxiety-reducing benefits. This one is comfortable, high-tech, and comes in a wide range of sizes and colors. More

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      10 Things to Do Before + After to Maximize a Workout

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      Exercise: love it or hate it, we can all agree that if you’re going to spend the time to do it, you better get the most from it. We’re all busy, hustling, and exhausted, so when we designate time to work out (on the days we actually can), you best believe we’re going to want to get the most out of it. The 30-minute sculpt class or the time spent sweating it out on a run gets all the credit, but the steps you take before and after exercise matter just as much. The right pre- and post-workout rituals can help you recover, get stronger, and crush every workout. Ready to optimize your bicep curls and high-intensity intervals? Make these 10 steps an important part of your workout routine:

      1. Get enough sleep
      If you’ve ever had a sluggish workout (or general lack of energy) after a night of not-so-great sleep, you know why this one is key. When you get enough quality sleep (around 7-9 hours), you have better focus, energy levels, and stamina, meaning you can likely get better results from the same workout. Bonus: exercising can help you sleep better, so it’s a mutually beneficial relationship. Prioritize sleep the night before to make the most of your workout the next day. Also, if you have to choose between getting seven hours of sleep and waking up for a morning workout? Either go to bed earlier or fit in exercise later in the day. 
       
      2. Plan it out
      While it may be tempting to show up at the gym and figure out what to do on the spot or to Google a yoga flow whenever you have time during the day, making a plan in advance ensures you’re making the most of your designated workout time. “Having a specified and well-thought plan can make a huge difference in your workout routine,” suggested Bianca Grover, an exercise physiologist, personal trainer, and owner of Bianca Grover Fitness. “A planned workout can also help keep you accountable. You may be tired after your second set of squats, but that number will help you push yourself to complete your goals.” If you go to a gym, put together a routine ahead of time. If you’re more of a class girl, sign up for online workout classes in advance and write them in your calendar.

      3. Warm up
      It’s true for new relationships, and it’s true for exercise: when you go from 0-100 way too quickly, it can cause some damage. “Never skip your warmup, which helps reduce injury and improves recovery,” said Barbara Brosnan, NBC-HWC, NASM-CPT, CNC, and a personal trainer and owner of Project Fitness. “Your pre-workout warmup should consist of dynamic stretches (moving stretches rather than holding stretches) that target the muscles you will be focusing on during the workout.” The goal is to warm up the body to ensure your muscles have enough oxygen and increase flexibility to reduce injury. Fit in at least five minutes for a warmup. Try active stretching and low-heart rate cardio like walking on the treadmill. 

      4. Get in your liquids
      What can’t water do? The American College of Sports Medicine recommends drinking two to three cups of water a few hours before you plan to work out, which can maximize hydration levels during exercise. Without proper hydration, your body can’t perform at its best. Curious about other types of pre-workout fuel? Good news for our Starbucks addiction: “Caffeine is an ergogenic aid; which means it can aid in performance by increasing energy, focus, and endurance,” explained Monica Auslander Moreno, MS, RD, LD/N to Byrdie. No matter how you prefer to fuel your body before a workout, make sure it feels best for you. If coffee makes you feel jittery (or if you work out in the evenings), stick to water—and get lots of it. Bottom line: make sure you’re properly hydrated and fuel your body with whatever makes you feel your best.

      5. Listen to the right playlist
      Because what could be more motivating than the chorus of Run the World (Girls) or make you pick up the intensity quite like the first 45 seconds of Lose Yourself? Getting in the right mindset is just as important as getting in the right physical space, so while prepping your body for a spin class or yoga flow, don’t forget to prepare the mind, too. You shouldn’t feel dreadful, apprehensive, or irritated going into a workout. If you do, you haven’t found the workout that’s best for you. Try listening to your favorite pump-up playlist (I’m biased, but this one slaps) to boost energy and excitement, visualize how good you’ll feel moving your body, and pick a type of workout that will make you feel good for the rest of the day.

      1. Stretch
      Yes, stretching gets a point before and after a workout because it’s just that beneficial (and crucial). “Post-workout, focus on isolated stretches: stretch and hold for 20-30 seconds to target the muscle groups that you used during your workout,” Brosnan recommended. Stretching after your workout also has benefits of injury prevention and improved recovery, but the difference is that you should hold each stretch to go deeper. Make sure to target the muscles you worked on, as well as the areas we often forget about, like inner thighs or upper back. Oh, and if you dim the lights, play some relaxing music, and light a candle or two? You just might feel transported into a fancy yoga studio.

      2. Eat nourishing food
      There’s a reason spin class and brunch go together like PB&J: refueling post-workout is crucial for your health and achieving fitness goals (although I’m guessing bottomless mimosas don’t count toward that). After using up its available energy, the body needs to refuel (especially with carbs and protein) to get more energy and repair muscles. If your goal is more strength, endurance, or stamina (or just to be overall healthy), don’t ignore that stomach growl. Think about it: your body is like a car (a Rolls Royce, might I add), and food is gasoline. To keep going fast—and get even faster—you need to continually replenish the gas. A fruit smoothie with protein powder and chia seeds, eggs with avocado toast, or a grain bowl make for ideal post-workout meals since they combine protein, carbs, and fats.

      3. Try a foam roller
      Remember the importance of stretching? Similar benefits apply when getting a massage (as if we needed another reason) by releasing tension in the muscles and helping the body recover from workouts and strain. But since getting a massage is not always feasible (or good for our wallets), enter the foam roller. “Foam rolling seems to make muscles more receptive to stretching and moving. It’s the best thing I’ve found to make people feel better immediately,” explained Michael Bento, a personal trainer at Massachusetts General Hospital, to Harvard Medical School. If you’re new to foam rolling, try out these moves to help with muscle soreness and tension. 

      4. Take a rest day
      If you’ve had a particularly tough workout, taking a rest day might actually help you maximize the work you did the day before. “Your muscles need time to recover after an intense workout,” explained Ashlee Van Buskirk, a registered nurse, personal trainer, and founder of Whole Intent. “However, if you’re itching to get active and you want to maximize the impact of yesterday’s workout, consider some light exercise. Walking, swimming, or doing yoga are great ways to stay active while letting muscles recover.” The key to health is tuning in to your body to find out what it needs. If you’re feeling too sore or exhausted, take a rest day. Listening to your body will help you get stronger.

      5. Indulge in some self-care
      “Recovery is the missing piece of self-care, and designing a post-workout recovery ritual is key to repairing, rebuilding, and strengthening our bodies from the inside out,” said Dr. Sharif Tabbah, a physical therapist and certified strength and conditioning specialist based in Miami. In other words, how much you care for yourself after a workout is just as important as how much you push yourself during a workout. Whether that means taking a warm bath to soothe sore muscles or a work break to destress, self-care deserves to be a part of your fitness routine. Going back to the car analogy: if food is gasoline, self-care is the “check engine” light. You have to care for the engine if you’re going to want the car to go faster. Self-care replenishes and nourishes the body so that you’ll be more motivated, ready, and energized for the next workout. 

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      What habits have improved your workouts? More