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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.

      What stay-at-home habits have made you healthier? More

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      Dealing With Irregular Periods? This Condition Could Be the Culprit

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      You’ve likely heard it before (maybe even more than once): if your period is irregular or if something changes, you should head to your doctor’s office to get to the bottom of what is going on. Though it might not be anything major or life-changing, it could be something that warrants a diagnosis—even if it ultimately doesn’t make a huge difference to your day-to-day life.Polycystic ovary syndrome, or PCOS, is one such diagnosis. “Polycystic ovary syndrome (PCOS) is a hormonal disorder caused by elevated levels of male hormones, which can lead to less frequent ovulation and irregular periods,” said Dr. Jessica Ryniec, board eligible in obstetrics and gynecology and reproductive endocrinology and infertility, who practices at CCRM Fertility in Northern Virginia. CCRM is a leading fertility provider specializing in egg freezing, IVF, research, and more. Its doctors work personally with patients throughout their fertility journey. Because PCOS can affect the ease with which people are able to get pregnant, people experiencing PCOS may work with a fertility specialist to help them navigate any challenges that may arise. But PCOS affects more than just someone’s ability to conceive—and it’s actually more common than you think.
      “PCOS affects around 10 percent of reproductive-aged women overall and is the underlying problem in 40 percent of [people] with irregular or absent periods,” Dr. Ryniec said. “Normally, a [person’s] brain releases hormones that signal the ovary to grow an egg. Once that egg matures, it is released or ovulated, and if sperm is present there is the chance to become pregnant that month. In [people] with PCOS, the signals from the brain are altered due to excessive male hormones and high insulin levels, and the ovary is unable to mature and ovulate an egg.”
      Now that you have a better idea of what PCOS is, you may have some questions about how it’s diagnosed and what a diagnosis might mean for your life. Luckily, Dr. Ryniec is here to break everything down for us. Read on for those answers and more.

      How do you know if you have PCOS?
      If you’re not someone who is missing a period, you may not even realize you have PCOS, because, Dr. Ryniec said, symptoms can sometimes be disguised by hormonal birth control. Acne and hair growth on your face, chest, or back could also be sneaky signs that you might have PCOS (and might likewise be hidden if you’re using a hormonal form of birth control). That being said, it’s important to get a diagnosis because undiagnosed PCOS could potentially affect your long-term health.
      “Because [people] with PCOS are not having regular cycles, their uterine lining is not shedding as normal and this can lead to problems like endometria hyperplasia, which can lead to uterine cancer,” Dr. Ryniec explained. “Other long-term health risks include elevated BMI, diabetes, heart disease, high cholesterol and high blood pressure. Studies show [people] with PCOS are more likely to experience depression and anxiety as well.”
      So if you think your symptoms point to (potential) PCOS, the best thing you can do is make an appointment with your doctor. Dr. Ryniec said that because there isn’t a clear-cut test that can tell you for sure if it’s PCOS you’re dealing with, your doctor will likely start by ruling out other things. After that, they’ll look for two of three things: you have fewer than eight menstrual cycles a year, you have levels of androgens, or your doctor notices “multiple small follicles on the ovary” when they do an ultrasound.
      “I see so many [people] who were told they have PCOS because they have a history of ovarian cysts or because they have a lot of follicles, but this does not actually mean you have PCOS unless you have the other symptoms,” Dr. Ryniec said. So if that’s the only way you’ve been diagnosed, you may want to consider looking for a second opinion to really get to the bottom of things.

      What comes next?
      Once you receive a PCOS diagnosis, you’re probably going to start thinking about what’s next. Are there treatments you need to think about? Lifestyle changes to make? Procedures to consider?
      “Treatment for PCOS depends on the symptoms that are concerning you, and so it is important to talk to your doctor about what your goals are and make decisions together,” Dr. Ryniec said. Making sure you’re living a well-balanced lifestyle, eating a healthy diet and fitting in exercise (at least 30 minutes, three times a week) can help.
      “Birth control blocks male hormones and renders them ineffective, decreasing acne and abnormal hair growth, improving menstrual regularity, and protecting against endometrial hyperplasia. It also provides effective contraception which is important when you can’t predict ovulation and don’t want to become pregnant,” Dr. Ryniec said. “For [people] with insulin resistance as a result of PCOS, doctors might prescribe Metformin or other insulin sensitizing medications.”
      Because the exact treatment you’re going to want to move forward with is so dependent on the specific symptoms you’re experiencing, being open and honest with your doctor is essential. They’ll be able to guide you towards what will hopefully help most.

      What about if you’re trying to get pregnant?
      If you’re actively trying to conceive, getting a PCOS diagnosis might bring up a lot of feelings (good or bad). One thing Dr. Ryniec wants you to know? “Having PCOS does not mean that you can’t get pregnant or even that you can’t get pregnant on your own. But because [people] with PCOS frequently have difficulty ovulating, PCOS is often associated with infertility. Luckily, PCOS is one of the most treatable forms of infertility.”
      If you’re trying to get pregnant, your doctor might prescribe a medication to provide a bit of extra help when it comes to ovulation. Beyond medication, some people with PCOS might need additional fertility treatments, such as in vitro fertilization (IVF).
      That being said, if you know you have PCOS and you’re struggling to conceive, make sure to talk to your doctor or a fertility specialist like one at CCRM sooner rather than later. “If you aren’t ovulating or aren’t ovulating regularly, there is less of a chance to get pregnant because there is no egg to meet the sperm, so you shouldn’t delay seeking treatment,” Dr. Ryniec explained.
      At your appointment, your fertility specialist will, in all likelihood, want to run a few tests to determine how to best move ahead.
      “First, we want to make sure your fallopian tubes are open, so that once we help you ovulate, the egg has a way to meet the sperm. Second, we also want to make sure there is sperm for your egg to meet. If you have a male partner, we recommend a semen analysis. If you don’t have a partner or your partner is female, we would discuss the possibility of using a sperm donor,” Dr. Ryniec explained. “After completing the evaluation and assuming all else is normal, we would likely proceed with ovulation induction with Femara or Clomid, to help you ovulate an egg. You could then either time intercourse or have an intrauterine insemination or IUI. If these don’t lead to pregnancy, your doctor may recommend IVF.”

      If you’ve been discouraged by the fact that doctors don’t seem to be taking your symptoms seriously, it’s time to find a new doctor. Trust your gut.
      “Be confident in knowing that not having a period or having long intervals between periods is likely an indication of a larger problem. Keep looking until you find a doctor who will take it seriously. Not only can there be other hormonal disorders like thyroid disease leading to your symptoms, if you do have PCOS you might be at risk for other health problems, and you deserve a doctor that will work with you to optimize your health,” Dr. Ryniec said. “Share your goals with your doc. Why are you seeking medical care? What are your symptoms? What do you see as the best outcome with treatment? These are things to think about since there are so many facets to PCOS, you want to make sure you address your goals and not get lost in PCOS in general.”
      Your health and health goals are important—PCOS or no PCOS—so believing that you know yourself and taking your symptoms seriously (no matter what they are) is so important. Talk to your doctor or another specialist if you think that you might have symptoms of any sort of condition. You’re more than worth it.
      CCRM helps patients meet their health and lifestyle goals every single day, no matter what kinds of fertility-related objectives might be involved. Plus, with 25 locations across the United States and Canada, you may be closer to that personalized fertility care than you think. Ensuring that you have a doctor on your side that’s working with you can make all the difference. 

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

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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. 

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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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      in health and weelbeing

      7 Hacks That Make Eating Healthy Actually Easy

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      We all know we’re supposed to eat our fruits and vegetables, limit processed foods, and opt for salad over fettuccine alfredo. Eating healthy is simple, right? And yet, it can feel so hard to stick to a clean diet. Sometimes there are scratches only a box of mac n’ cheese can itch, or we reach for chips and salsa over carrot sticks when we need a quick snack (for the sake of convenience, of course). Workweeks get busy, and it feels like we barely have time to heat up a Lean Cuisine, much less prepare a fresh meal from scratch.Plus, cravings set in after long, stressful days, and that little voice in our heads tell us to order UberEats instead of DIY an entire healthy meal from scratch. The 20 minutes it takes for a pizza to arrive sounds way better when you’re hungry than the 45 minutes it takes a spaghetti squash to cook, right? But something so good for us doesn’t have to be so hard. Healthy eating can actually be effortless, delicious, and achievable. Here are seven hacks that will get you there:

      1. Make healthy eating as easy as possible
      We get it: some weeks are just so busy that you don’t have time to plan, prepare, and cook your meals. If you find yourself opting for takeout every night or you have your Postmates guy on speed dial, a meal delivery service might transform your eating habits and lifestyle. Blue Apron offers health-conscious options like vegetarian, carb-conscious, Mediterranean diet, etc., so not only can you select meals that you’ll look forward to all day, but you’ll be eating meals that help you achieve health goals.
      You won’t have to think of meal prepping, taking up too much time, or running to the grocery store–it basically removes all the hard parts of healthy cooking. You’ll have delicious, fresh, healthy meals every night and won’t even feel tempted to order a pizza or Chinese takeout, even on the nights when you’re too busy or tired. 
      New customers: click here to save over $60 on your first 3 boxes!

      2. Eat your colors
      The colors of plants come from the different phytochemical antioxidants they contain, so eating fruits and vegetables in a wide range of colors ensures we’re getting a wider variety of antioxidants. Use this tip as a rule of thumb to get in as many nutrients as possible in your diet. If your meal is looking as monochrome as your #OOTD, you know you should eat more colors of the rainbow (and I’m not talking about Skittles). For example, if you’re having pasta, throw in cherry tomatoes and kale. If your salad is just leafy greens, avocado, and cucumber, good for you for getting in your veggies, but consider adding in some sweet potato and purple cabbage for a nutrient-dense meal. 

       

      3. Chop, roast, and prepare ahead of time
      If meal-prepping isn’t your thing, I don’t blame you. Leftovers can get soggy after a couple of days, and eating the same dish gets boring. But even if you’re not huge on meal-prepping every meal for an entire week, try to prep veggies and a grain or two ahead of time. Schedule an hour at the beginning of the week to chop veggies you eat raw (like carrots, peppers, or cucumbers) and roast or steam veggies you prefer cooked (like sweet potatoes, mushrooms, eggplant, or cauliflower). Prepare a grain like quinoa or rice, and a legume like lentils or black beans to add to recipes throughout the week. Also, keep sliced lemons in a glass container (to add to water throughout the week), or ration greens and fruit for single smoothie servings so all you’ll have to do the morning of is blend. 

      4. Find healthier alternatives to your favorite dishes
      Whether you’re craving sweet, salty, heavy carbs, or all the above, you don’t need to ignore cravings to eat healthier. Honor your body and, most importantly, enjoy your life. Get in the kitchen and get creative with foods that will nourish the body and satisfy taste buds. 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. 

      5. Don’t swap totally new meals–add to your current meals
      Eating healthier can be as simple as a few minor additions to your diet that snowball into a healthier lifestyle. Don’t cut out food groups, stop making the meals you’re used to, or limit what you can and cannot eat (that can lead to bingeing or an unhealthy relationship with food). Instead, focus on eating more vegetables. Do you typically have eggs for breakfast? No need to shift what you’re used to or enjoy. Instead, add spinach to an omelet or put avocado on top. Love grilled cheese for lunch? Don’t force yourself to swap for a salad, and instead, have a salad on the side of your go-to sandwich. 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.

      6. Stock up on frozen options
      Fresh is always best, but sometimes we don’t have time to get to the grocery store. The fix to keep up with healthy eating instead of picking up your favorite fast-food chain? Stock up on frozen produce to have on hand for stews, stir-fries, and smoothies. Not only is organic frozen produce often cheaper, but it lasts much longer than the fresher versions, so you can keep it on hand for emergencies (AKA when you’re craving stir fry at 11pm). It’s also frozen at peak freshness, which means it’s packed with as many nutrients as possible. Try frozen fruit for smoothies, riced cauliflower or broccoli florets for dishes, and pre-made meals for the nights you don’t have time to cook. If you prefer non-packaged produce, you can also chop up fresh veggies and freeze them yourself (produce like sweet potatoes and broccoli can last a long time in the freezer).

       
      7. Make one small change to your diet every day
      Whether it’s drinking an extra glass of water, having a square of dark chocolate instead of candy, adding kale to your pasta, or replacing your afternoon chips and salsa snack with carrots and guacamole, make one tiny change to your diet every day. Making one change a day will feel manageable enough to be sustainable, and you might even find new routines or recipes you’ll like enough to turn into a habit. Healthy eating is just a series of habits that form a domino effect. Start small today and see how your eating habits change over time. 

      What hacks have you tried that has made healthy eating easy for you?

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

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      6 Simple Ways to Have Better Posture at Your Desk

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      You’re probably currently sitting at your desk reading this, blissfully unaware of your posture right now—and that’s perfectly normal. It can be difficult to always be mindful of your posture, especially during a hectic workday through hours of Zoom meetings and conference calls.Your posture is a very important indicator of your overall health, as it supports blood flow, improves your mood, increases your confidence, and strengthens your other muscles and joints. Practicing better posture while at your desk at work or at home, even in the smallest ways, is a great way to be mindful of your health on a daily basis, and there are a few quick ways you can improve your posture as you go along your workday. Give your posture some attention and work smarter, not harder, at your desk.  

      1. Switch up your seating 
      Your seating can make or break your posture—literally. Seating with little to no back support, worn-out chairs, and working from your couch or bed could wear on your body over time, straining your shoulders, spine, and lower back. 
      If your desk chair doesn’t have the support you need to sit comfortably and in an upright position for an hour or two at a time, you may need to switch up your seating. A good, ergonomic chair for your workspace will have lumbar support to help the middle of your back, where most of the tension goes when you’re hunched over your desk. You also want to pick a chair that keeps your body at a neutral, upright position with an adequate seat height that keeps your arms and legs leveled and a backrest that isn’t too firm or too soft. 
      If you’re now working from home, make sure to be mindful of where and how you’re sitting. Set up your own workspace with a desk and chair that supports your back and shoulders and promotes better posture over time.

      2. Take frequent stretch breaks 
      Spending hours upon hours every day in a seated position where your back is either slouched or hunched over is detrimental to your posture. Many health professionals have declared that sitting has now become the new smoking, a popular myth that compares the negative chronic health effects of both, such as weight gain and diabetes.
      Prolonged sitting can have long-lasting effects on not only your back, but on your overall health. Make it a priority to get up and move around on a regular basis throughout your workday to give your body some relief from sitting and staring at a screen all day. Put yourself on a daily schedule to get some time away from the desk to give your back a break from sitting in an upright position, putting more pressure on your spine. It’s easy to get wrapped up in your workday and forget to move, so set an alert on your work calendar or on your phone as a regular reminder to take a break and switch up your posture by taking a walk, standing briefly in between meetings, stretching, or getting a quick exercise in. 

      Source: Danielle Moss

      3. Exercise for better posture
      When we exercise, we often forget to exercise for better posture, especially as working from home becomes more prevalent. Your posture is key to better overall health, and taking out the time to focus on it during your workday can help prevent lifelong body issues. 
      Exercising throughout the workday for better posture can be as simple as standing upright for an hour or two at a time at your desk, stretching and rotating your neck to relieve some of the tension from hours of working, or getting a good back bend at the waist to loosen up that lower back. Give yourself a few small breaks during the workday to work out those kinks in your shoulders, neck, and back from sitting too long, and focus on exercises specifically for those areas. 

      4. Keep your workspace eye level
      Hunching over your desk to look at your laptop or to type is one of the key indicators of poor posture. If your laptop or desktop computer isn’t eye level, it makes it easy to slouch and get stuck working that way for hours. 
      Do an overall assessment of your workspace, including your laptop, your monitor, your desk, and your computer accessories like your keyboard and mouse to make sure they are level to your eyesight and body to ensure that you’re not straining your neck, shoulders, and back to use your devices. Your workspace should be at a comfortable level, but upright enough where your posture isn’t compromised. Switch up the positioning of your workspace so that it makes it easier to sit upright while still being effective throughout the day. If you work remotely or from home, find a better place to set up your workspace like on a high bar-style countertop where you can easily sit in an upright position, or even stand and work for a change of pace. 

      Source: Jenny Komenda | Juniper Studio

      5. Practice mindfulness of your posture 
      It can be difficult to take a lunch break or grab a second cup of coffee during the workday when you’re juggling emails and meetings, let alone be actively aware of how your body feels. Taking the time out to connect with your body every so often throughout the day to see how it feels can seem like another item for your to-do list, but your back most importantly will thank you for it! 
      Practice being mindful of your posture throughout the workday by setting frequent reminders on your phone to check in with your body. There are plenty of mindfulness apps that can help you break away from your work mentally for a few minutes to give your body and mind a quick check-up. Block off time in your work calendar to check in with yourself, your posture, your mood, and your overall body. Scheduling time on your work calendar helps you stay accountable to yourself and your health. 
      Use this mindfulness to be more aware of your posture on a daily basis and when you place the most tension on your back. Do you find that your posture suffers during long Zoom meetings? Are you sitting for more than 2-3 hours at a time in the mornings or afternoons? Take note daily of all of your workspace habits and how it impacts your posture and your overall body. This will help you anticipate and be more mindful of your posture during the most stressful times of your day and prepare to change it up.

      6. Keep your feet flat on the floor 
      Your feet and their position while at your desk play a crucial role in your overall posture while sitting. If your feet are crossed or elevated, that could compromise your posture, as your weight is primarily on one leg or your back is taking the brunt of it. When your feet are flat on the floor and properly leveled, the weight of your body is evenly distributed across your hips. Keeping your feet flat on the floor also makes you more mindful of the overall stance of your body, as it unconsciously makes you straighten up.
      Practice keeping your feet fully on the floor for longer periods of time instead of elevating them using a footrest or crossing your legs at the knees underneath your desk. Planting your feet on the ground will help you be more aware of your posture and if you’re slouched or hunched over your desk. 

      Your posture is a key indicator of your body’s health during your workday. Don’t ignore any signs of back or shoulder pain; make it a point to take care of yourself while working, starting with your posture.  More

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      in health and weelbeing

      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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      in beauty and fashion

      Embracing My Beauty Scars With Hidradenitis Suppurativa

      by

      As I’m writing this, I am nursing a two-month-old scar from a cyst that used to be under my arm. This includes replacing bandages with clean ones on a daily basis, checking for any future cysts in the same area, spot treating my beauty marks, and managing scars that will most likely remain on my skin for months. This routine isn’t new to me, as I have been battling Hidradenitis Suppurativa for over 10 years. Hidradenitis Suppurativa, or HS, is a skin condition that creates painful and inflamed boils under the hair follicles of your skin. Sweat glands are a major trigger area for HS, as bumps form near those areas of the skin and can create an infection, making these bumps painful, bigger in size under the surface of your skin, and full of pus. In many cases, these bumps need to be drained by a medical professional to avoid the spread of the infection, but unfortunately, sometimes scarring is inevitable after the boil is treated. HS is a skin condition that unfortunately has no cure, according to WebMD, as lifestyle changes and treatments can help alleviate regular flare-ups, but they don’t fully cure the condition. 
      When I was first diagnosed with HS in my late teens, I had no idea that I was one of the riskier groups to develop this type of skin condition. According to Mayo Clinic, Hidradenitis Suppurativa is most common in African-American middle-aged women who may have a family history of HS. Weight also plays a role, and once I educated myself on HS, I tried monitoring my weight, changing my diet, and adapting a cleaner beauty routine, but I continued to be left with the marks from past and current flare-ups. 
      Finding the beauty in my scars from HS was—and still is—a difficult journey. Although the flare-ups are now few and far between and I am more knowledgeable about how to treat my skin, I am now on a personal journey to accept myself and everything that comes along with HS–both on my skin and within. I remind myself regularly of a few affirmations that help me to embrace the beauty scars caused by HS. 

      I am not the only one battling HS 
      Although it felt like I was fighting a solitary battle with my skin, after doing my research and being more open about my condition, I found out that I wasn’t alone. According to the National Institutes of Health, about 4 percent of the world’s population suffers with this chronic skin disease, and this percentage is growing, as this skin disease commonly goes untreated or undiagnosed. 
      Finding a community online and through other friends who suffer with the same condition (or something similar) was a comfort, connecting with those on how they embrace the long-lasting effects of HS, including the unsightly scars all over the body from where the boils formed. After finding others who struggle with the same insecurities from HS or other relatable conditions, it helped me come to terms with my own visible skin marks and learn to accept them.
      I found tips on how to treat discoloration and scarring, including different products specifically designed for harsher blemish marks. I also found the encouragement I needed to live with my beauty marks on a daily basis, becoming more comfortable with my skin and its imperfections. Opening up about my struggles with this skin disease helped me find a whole community dealing with the same issue of embracing their skin and gave me the camaraderie I needed to find confidence in my condition. 

      HS does not define me or my beauty 
      When struggling with a medical condition that affects your skin, it’s easy to feel embarrassed or ashamed of it, especially when it leaves behind spots, marks, discoloration, and other evidence of what your body is going through internally. Growing up with less than problematic skin, dealing with HS changed my definition of beauty. Where I once took pride in my skin, now with HS, I had to change what pride looks like when my skin was less than flawless. 
      According to a 2019 National Institutes of Health study, the psychological effects of those dealing with HS greatly impacts their quality of life the most, including how they see themselves physically and sexually. 
      An affirmation I have to continuously remind myself of is that HS does not define how beautiful I am: no matter how many scars I incur, how much pain I may be in during flare-ups, or how visible it may be. These marks are just a small part of who I am, but isn’t what makes or breaks my beauty. 
      When actively dealing with HS during a flare-up, I try to practice self-affirmations on a daily basis, treat myself to self-caring spa days, and give myself more grace and patience when showing parts of my body that have scarring or discoloration. When getting dressed for the day, I actively highlight the parts of my body that I love, but make sure not to feel ashamed of those parts that may be affected by HS. Since HS primarily flares up in less noticeable areas of the body like the groin and under the arms, it can sometimes be harder to hide without discomfort, especially during the summer months, so defining my own beauty and embracing how my body looks all over was key to helping me gain more self-assurance. 

      My scars are unique—and unique is beautiful 
      Since being diagnosed with HS over 10 years ago, I’ve had my fair share of scars, from a treated lesion right in the middle of my chest that never closed after being lanced (which is always mistaken for a dermal piercing!) to a discolored quarter-sized scar on the underside of my right breast. Although these scars do not define me, they make for interesting and unique marks all over my body, marks that I had to embrace and allow others to embrace too. 
      Now when I see my scars, especially the ones that are highly visible, it reminds me of how unique my condition and my body is–and how beautiful and resilient I am. My scars and beauty marks reflect my struggles with HS, but also reflect my strength and uniqueness. The shame of a skin condition like HS can sometimes take that confidence away from you, but recognizing and giving praise to the story each beauty mark on your body tells can help you embrace your beauty from the outside in.

      Helpful Products for those suffering with HS: 
      Here are a few products I found helpful when dealing with or preventing an HS flare-up on my body, helping you to feel more comfortable in your own skin:  

      Dr. Bronner Hemp Peppermint Pure Castile Oil

      This soap is my go-to in the shower, especially after a workout, to wash and cleanse my body thoroughly. It’s easy for sweat glands to become inflamed and bring on another HS breakout, so it’s great to have this antibacterial soap to get a nice, squeaky clean to your skin. Make sure to follow it up with a more moisturizing soap afterwards!

      Bali Women’s Shapewear

      Shapewear isn’t just for sculpting your body; it could be a great addition to your daily wardrobe to help with rubbing and chafing in areas like the inner thighs, which could cause a boil to form from the skin-to-skin contact. I wear mine with pants, jeans, leggings, and sometimes as workout gear (so glad biker shorts made a comeback!).

      On The Go First Aid Kit

      With HS, it’s always great to have a travel-sized pack of bandages, just in case a boil decides to drain on its own or you need to change an already healing bump. I always keep a cute pack of Band-Aids in my bag wherever I go in multiple sizes. This also prevents a breakout from becoming even more infected. More