Subterms
Our team has discussed the death of the jean for quite a while now, and with winter ahead, the last
The post 8 Beauty Trends to Try—Even If You’re Only Wearing Leggings appeared first on The Everygirl. More
As if you didn’t already know, I’m big on self-improvement. I much prefer a self-help book over a fiction novel, love a good makeover rom-com, and my daily affirmation is to show up as my highest self. But now that the temperatures are dropping and killer Netflix series are coming out every day (anyone else binge all of Emily in Paris in one day?), it feels like much more of a struggle to prioritize self-improvement and our overall wellbeing. So for you, dear readers (and selfishly for myself), I’ve compiled seven things we’ve been doing every day to keep up our health goals. Here are the hacks and routines our team has been buzzing about that’s helping us all eat healthier, stress less, and feel like our best selves:
Source: @equilibriawomen
1. Incorporating CBD for stress-relief
If you haven’t heard, our team is obsessed with Equilibria CBD products. Beth has been taking baths with the Mineral Soak when she needs a little TLC, Abigail puts the Daily Drops in her morning coffee to help stop her mind from racing, and Allyson’s husband loves the Relief Cream so much that he requests it nightly to ease neck tension (Everyhusbands count too!). Whether you want an excuse to fit in a little extra self-care or need some quick stress-relief, CBD is the perfect addition to your daily routine. Not sure where to start? Try the Brilliance Box or Balance Box to try out all of our favorite products.
Equilibria
Brilliance Box
The Brilliance Box includes Daily Drops for fast-acting, targeted relief, Daily Softgels for a sustained-release, and topical Relief Cream for local discomfort.
Equilibria
Dynamic Duo Roller
Expertly crafted with 75mg of full-spectrum, premium CBD to relieve pressure points, regulate mood and ease topical discomfort.
Equilibria
Daily Softgels
Perfect for all-day balance, Daily Softgels are a slow-release product for long-lasting effects.
Equilibria
Mint Daily Drops
Use Daily Drops to help increase a sense of calm and balance in the face of day-to-day stress.
Source: colorjoy stock
2. Not looking at our phones before 9am
Some of us wake up and immediately scroll through Facebook like it’s the newspaper, while others stay in bed too long because we’re catching up on Instagram stories we missed while sleeping. But for my mental health and overall wellbeing, I’ve been challenging myself to stop looking at my phone first thing in the morning. Not only does checking social media start your day with a focus on what other people are doing in their lives (rather than setting the tone for what you’re doing in your life), but it can waste your precious morning time. Try waiting to check social media until a specific time (like 9am) or an hour after you wake up. You can also try little tricks like not checking your phone until you’ve made a cup of coffee, did some gratitude journaling, or finished your skincare routine.
Source: @daniellemoss_
3. Making one small change to your diet every day
At The Everygirl, we believe that healthy eating doesn’t have to be difficult or restrictive. We’re big fans of adding more nutritious foods into our routines instead of going on intensive diets or restricting food groups to eat healthier. For a fun challenge that won’t feel too difficult, try making one small change to your diet every day. For example, add kale to your pasta, order a side salad with your takeout, drink an extra glass of water, or replace your afternoon Goldfish snack with carrots and hummus. Making one change a day will feel manageable enough to be sustainable, and you might even find recipes or a new routines you’ll like enough to turn into habits. After all, a healthy lifestyle is just a series of minor habits that snowball into major changes.
Source: @gabbywhiten
4. Waking up (and going to sleep!) a few minutes earlier
If your mornings feel like a race against the clock or an episode of Chopped (anyone else get anxious watching timed cooking shows?), you’re probably setting yourself up for an equally stressful rest of your day. Waking up even slightly earlier gives you more time so you’re not rushed through your routine, and you might even be able to fit in enjoyable activities like stretching, meditating, or gratitude journaling. If you have limited control over your mornings (like a super early work start time or a child to take care of), try waking up just 10 minutes earlier than you need to. Those 10 minutes to yourself can help you feel more in control, centered, and calmer throughout the entire day. Yes, this also means you should try to get into bed a little earlier as well. If that feels impossible, try turning off the lights just five minutes earlier than you did last night.
Source: @alainakaz
5. Managing money based on what sparks joy
If Marie Kondo can do it with closets, we can do it with our bank accounts. Truth be told, as a self-proclaimed “creative,” I never even thought about taking a business course in college, and the extent of my money knowledge upon graduation was how to budget for Starbucks. But I started understanding personal finance in a different way when I realized money was just an exchange of value for the effort and energy that we’re giving about 40 hours every single week. Thinking about personal finances as my life’s energy helps me manage my money based on what’s truly worth spending on and saving on.
For example, does it really bring you joy to get dinner with the friend who always gossips, or to buy the pair of pants you’ll never end up wearing? Managing your money based on what does and doesn’t bring you joy will reduce stress that comes with spending money on the items and experiences that you truly love. That also means you should invest your life’s energy in yourself: get the gym membership, purchase that online course, and open a savings account.
6. Have a workday cut-off
So your office day “ends” at 5pm, but you find yourself responding to emails, finishing projects, or putting out fires well into the night? Been there, done that! But work-life balance starts with leaving work at the office (or at your designated kitchen-table-turned-desk) and using your off-hours for yourself. Especially if you’re working from home, establish a non-negotiable end time, like 6pm (if you need an extra hour), and transition out of the workday with a closing ritual. Whether it’s Slacking your work wife good night, changing into pajamas, or lighting a candle and closing your laptop, a ritual signals to the brain that it’s no longer work time. Not only will establishing a firm end of the workday help with improving work-life balance, but it will prevent you from stressing about your to-do list for the next day.
Source: @mylittlebooktique
7. Going on more walks
Since being in quarantine, we’ve been adjusting the way we think about fitness. Personally, I’m no longer prioritizing a designated workout time (which meant no exercise at all if I couldn’t fit in a good calorie-burn), and instead, I’m doing what I can to live less sedentary. The easiest (and best) way to be more active throughout the day is to go on more walks. Looks like my Fitbit was onto something: getting in your steps has many physical and mental health benefits.
Plus, it’s not only good for you, but it’s enjoyable and easy to fit into a busy schedule. Especially after being stuck indoors 24/7 for the majority of 2020, I crave being outdoors more than I ever have. I’ve been going on more hikes, using 10-minute work breaks to take a walk around the block, and walking to the nearby coffee shop instead of driving. Cue up a podcast, grab a warm jacket, and get outside for more walks before the weather gets too cold.
What hacks or routines help you feel your best?
This post contains a sponsored inclusion of Equilibria, but all of the opinions within are those of The Everygirl editorial board. More
We all have daily routines. Big or small, healthy or unhealthy, our routines become habits that shape who we become. Sounds heavy, right? My daily routines sometimes look like Epsom salt baths, jade rolling while meditating, and checking every item off my to-do list while having enough time to add the exact adaptogen blend that’s best for my current energy state into my matcha latte. Other days look more like shoveling an entire box of Annie’s White Cheddar Mac n’ Cheese (the best kind. You can @ me on it) while working through lunch and bingeing Selling Sunset after dinner until I realize it’s 1am.Typically though, my days alternate between varying degrees of both examples. Routines don’t have to be total transformations or all-or-nothing, as if getting to bed too late or eating a candy bar after dinner cancels out the healthy rituals you kept up with all day. I’ve recently adopted a few specific habits while in quarantine that has made a huge difference in my overall health and wellbeing, and might improve yours too. Remember that it doesn’t have to be a major transformation for any of these routines to make an impact; even just one minor change can crowd out an unhealthy habit or make a huge difference on its own. Here are the daily routines that have made the biggest difference for me:
I keep technology away from the bedroom
A relevant preface: I live in a studio apartment. The “bedroom” is also my workspace, eating space, sleep space, and living space, so I never thought the “no-technology-in-the-bedroom” rule could apply to me and the 650 square-feet that I call home. I used to charge my laptop in an outlet next to my bedside table, work while sitting in bed at night, and kept my phone next to me overnight. A couple of months ago, I designated a “tech space” at the kitchen table and left devices there to charge, use, and work on.
Not only did this minor shift in geography transform my evening routine (no more working in bed!), but it transformed my morning routine. I no longer lay in bed, scrolling through Instagram until the last second possible. Instead, I get out of bed right away (since I have nothing else to do) and go through my brief morning routine. Not only does it help me sleep better when technology no longer takes over my life, but getting out of bed immediately makes me feel more awake and energized throughout the entire day. Not to mention that I have a better work-life balance as a byproduct, but more on that below.
I wake up 10 minutes before I need to
Speaking of waking up easier, I need you to know that my workday starts at 6:30am. A couple of years ago, my move to southern California was all sunshine and rainbows (literally) besides the fact that my office is on central time. I actually work way better in the early mornings than in the evenings (so I enjoy the earlier end to my day), and I thrive on getting sh*t done before it feels like the rest of the world has woken up, but I’m not going to say that the wake-up part is always easy. Full confession: I used to groggily roll out of bed at 6:15am to quickly brush my teeth and make a cup of lemon water before the workday starts.
When quarantine hit and I realized I had to prioritize my mental health even more (though we should be prioritizing ourselves as much as possible, pandemic or not), I knew I had to find more time for myself in the mornings. I challenged myself to get up just 10 minutes before I absolutely need to. I spend those 10 extra minutes doing a meditation, stretching on my yoga mat, going through a full skincare routine, or lighting a candle and getting my day ready. No matter your work start time or when you wake up, getting up 10 minutes earlier than you have to allows you to take your time, keep your mornings calm, and help keep stress down for the rest of the day.
I eat fruit for breakfast
I get it; I used to do the whole omelet-or-protein-powder-smoothie thing, because my focus was getting in more protein than any other macronutrient or nutrient. When I transformed my nutrition mindset to be about adding more plants, I started eating more fruit in the mornings. After a while, I realized fruit filled me up without making me lethargic or painfully bloated like I usually felt by noon. So now, every morning, I’ll either dress up berries and pears with tahini, cacao nibs, and goji berries (I like to be #extra), and other days, I’ll cut up whatever apples or peaches are in the fridge.
I have since let go of the idea that I need a protein-heavy breakfast to be healthy and, instead, opt for what makes my body feel its best: fruit. I’ve never felt so energized, had less digestive issues, and even have fewer cravings throughout the day. The lesson to take from this daily routine is not that you should eat fruit for breakfast too. Instead, the lesson is to listen to your body to identify what’s best for it.
I make the most of my lunch break
Confession: pre-quarantine Josie used lunch breaks to watch 30 minutes of Real Housewives of Beverly Hills (and I would fall asleep for 25 of those minutes) or work through lunch with a salad at my desk (I’ve had to force myself into better work-life balance). I still do love the occasional reality TV to turn off the brain while I cook and eat (nothing quite like fights between Denise and Rinna to help me temporarily forget about work woes and to-do lists), but I feel so much better when I check in with my body to identify the kind of break it really needs. Sometimes that looks like foam rolling, sometimes that’s getting other errands and chores done, and sometimes I go for a walk to get outside. Since making the most of my lunch breaks, I’m more energetic, productive, and happier.
I force myself to have a work cut-off time
So your office hours “end at 5pm,” but 5pm turns into 8pm and you find yourself responding to emails, finishing projects, or putting out fires well into the night? Take it from someone who has been trying to perfect the work-from-home routine for years now: you need a non-negotiable cut-off time. I give myself a reasonable daily cut-off time (typically with an extra hour in case I do need some more time to wrap up), and then make sure that’s it for the rest of the night. Work-life balance starts with leaving work exactly where it belongs: at the office (or at your designated kitchen-table-turned-desk).
I also transition out of the workday with closing rituals like changing into a(nother) loungewear set, shutting my laptop, tidying up my apartment, and physically crossing off the last item on my to-do list (so satisfying, right?). No matter when your workday ends, turn the last step into a ritual that signals to your brain that it’s no longer work time. (Pssst… a closing ritual is especially a hot tip if you find yourself checking emails throughout the night or can’t fall asleep because you’re worried about your to-do’s for the next day.)
I make time for social connection
I’ve previously talked a lot about the social mistakes that pre-quarantine Josie made (besides calling a teacher “mom” in high school and accidentally liking a post from 2015 when stalking a potential love interest, but those wounds aren’t healed enough to talk about yet). To paint you a picture, I used to think I had my shit together because I would go home early on Fridays to avoid being too hungover to make my Saturday morning workout, and would typically skip out on Taco Tuesdays and Wine Wednesdays because I had too much to do during the week.
Responsible, yes, but I also didn’t acknowledge that social connection is just as important for our health as eating veggies and regularly exercising. Now, I prioritize social connection like I eat leafy greens with two meals a day and consistently move my body. Eating dinner with my boyfriend, Facetiming my college friends, or calling my mom for at least a few minutes every day has made me feel more motivated, fulfilled, happy, and healthy.
I drink a cup of tea before bed
Since quarantine started, I have become all about the rituals. I’ve learned that while it’s hard to do the same thing every single day, there’s a reason children go through an entire nighttime routine to be able to fall asleep (anyone else miss bedtime stories?): rituals become habits that tell our bodies when it’s time for sleep. If some nights we read before bed, some nights we stay out late with friends, and some nights we work until midnight with no consistent rituals, our brains struggle to figure out when it’s time to sleep. Since bedtime is not always as consistent as I’d like it to be, I find consistency in rituals like having a cup of tea after dinner. Not only does a cup of tea get more nutrients into my body (I love peppermint tea, which can help digestion), but I’ve had it so consistently that all it takes to put me to bed is a warm, cozy cup of tea.
I end my day with yoga or stretches
In addition to a traditional workout earlier in the day, I’ve started doing yoga or some stretches right before bed, and it has potentially made the biggest difference to my health in the shortest amount of time. The purpose of yoga or stretches before bed is not to exercise my body or burn calories (like what I used to think was the only reason to move). Instead, I see nighttime yoga as 5-10 minutes of screen-free mental stillness. I feel such a drastic difference in my body when I get out of bed in the morning (if I say I typically feel stiff when I wake up, will it make me sound old?), but I also feel a lot more peaceful, calm, and content at night. I fall asleep quicker and stay in a deeper sleep than on days when I don’t fit in any stretching at all. Go through a few stretches tonight and get ready to sleep like a baby (your mind and body can thank me later).
What daily routine has made the biggest difference in your health? Which of these rituals would you try? More
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
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
So 2020 has been a ride, huh? Comfort food recipes are trending on Google, you haven’t worn pants without a drawstring since March, and workouts look more like laying on the living room floor and forcing ourselves to go through a yoga video on Youtube. The most thrilling part of the past six months was perfecting a banana bread recipe or when the new season of Selling Sunset came out, and you’ve totally ditched your Fitbit because it’s way too judgmental RN (the only steps we’re getting in is to and from the kitchen, so that 10,000 step goal is pretty much a distant memory). It’s no surprise that “Quarantine 15” is a trending phrase and weight loss is a trending topic these days.As a health coach, I’ve found that many clients will feel uncomfortable saying they’d like to lose weight, as if it’s materialistic or wrong. On the flip side, other women feel like they’re supposed to want to lose weight, even if they feel great as they are, because weight loss and diet culture are so normalized. So here’s my preface: instead of shaming yourself for whatever goal you do or don’t have, listen to your body, respect other women’s health goals, and know that what makes you feel good in your body is going to be different than anyone else.
Now that we have that out of the way, if weight loss is your goal after gaining weight in quarantine, here are 11 small changes you can make to help you feel like your best, healthiest self (yes, even after doing nothing but watching reruns of The Office on your couch for the past six months):
Source: Chelsea Victoria | Stocksy
1. First of all… chill out.
Weight gain does not mean anything besides just that: you gained weight. It doesn’t mean you’re less attractive, strong, or lovable. It simply means the entire world is going through a very scary time. Your routine and any sense of normalcy have changed, and it’s only normal for your body to change with it. Stress over weight gain is just as bad for your body as pandemic-induced anxiety, so don’t feel guilt or shame. Instead, know that your body is doing what it’s supposed to. If you want to lose weight because you feel less connected to your body and just overall less healthy, then I commend you for knowing your body well enough to identify what it needs. But prioritize losing the shame around weight gain over losing the weight.
Source: Daria Shevtsova | Pexels
2. Don’t ignore cravings. Instead, find healthier alternatives.
Cravings are not mistakes or punishments, and they’re not there to sabotage your weight loss or health goals. Cravings are actually one of the ways our bodies try to communicate with us what they need. Plus, if we have a major craving for delicious fajitas and force ourselves to eat another boring salad instead, it can lead to bingeing, restrictive eating, and an unhealthy relationship with food. Now that will sabotage your health goals.
Instead, find alternatives with nutritious whole foods to nourish your body. For example, if you have a sweet tooth, grab a square of dark chocolate after dinner. If you’re craving chips or fries, DIY sweet potato fries by tossing sweet potato slivers with olive oil, salt, and pepper, and baking them in the oven. If heavy comfort foods are more your medicine of choice, score a frozen cauliflower crust from Trader Joe’s to top with tomato sauce and organic cheese, or try chickpea pasta or spaghetti squash. For any other craving, check out these recipes to find a healthier alternative.
Source: Eli Sommer | Pexels
3. Take a work break with movement instead of an Instagram scroll
You know those moments when you mindlessly reach for your phone to scroll through Instagram or Tiktok after finishing a major task you’ve been working on for hours? Either your brain needs a break, or you need a few minutes “off” to transition into the next task. Instead of reaching for your phone, get up, and move. Do some stretching, go through a yoga flow, or do ten jumping jacks to get blood flowing. Not only will movement help you refocus and reenergize better than an Instagram scroll ever would, but it’s also an easy way to fit in more movement and motivate yourself to make better choices for the rest of the day.
4. Drink more water
Drinking more water is a tale as old as time, but there’s a reason it’s the most basic, universal health hack in the book. For me, drinking a big glass of water first thing when waking up, sipping on a reusable straw throughout the day (I’m partial to these pretty gold ones), and having three drinks at a time to achieve optimal hydration (like lemon water and green juice with my coffee), has made a drastic difference in how my body feels. If I get hungry soon after eating, I drink a big glass of water rather than going straight to the pantry to mindlessly snack (more on that below!). Of course, if I’m still hungry afterward, I’ll eat something nourishing (the body knows what it needs), but I’ve also learned that a lot of hunger cues are actually thirst. Try drinking even more water every day and just watch how much better your body feels.
Source: Lauren Naefe | Stocksy
5. Go on a walk every day
Intense workout plans don’t always help us achieve health goals because they’re hard to keep up. You might run out of time to fit in a workout and forego exercise altogether that day, and we will all likely have days (or weeks) where we feel too tired to even start a 60-minute HIIT workout. Instead, shift your focus to living less sedentary and moving more often. Whether workouts are a part of your daily routine or you haven’t worked out since your gym was open in spring, make it a goal to go on walks every day. Take your dog for a walk in the morning, go on a walk while listening to a podcast on a work break, or grab your significant other for a stroll in the evening.
Source: Annie Spratt | Unsplash
6. Every time you snack, ask yourself why
Back to the cravings: yes, they can tell us what our bodies need, but it’s not always about food. More often than not, whenever we mindlessly snack or crave (like snacking while working or watching TV), it’s because our bodies are lacking something else, whether it’s a break, excitement, comfort, or joy. Every time you subconsciously reach for the bag of chips or Cheez-Its, ask yourself if you’re hungry or not. If you are, then great! You’re listening to your body’s cues. Proceed with the snack, or make a snack that might feel more fulfilling and satisfying.
If you’re not hungry, ask yourself what void your body is trying to fill. Are you stressed and your body’s telling you to take a break from work, or are you looking for a way to comfort yourself because you’ve been feeling extra anxious lately? Maybe it’s the lack of anything exciting to look forward to, so you’re supplementing with cheesy, delicious snacks that don’t really fill the void. If you identify it is emotional snacking, try to feed your body in other ways: take a work break and go for a walk, plan a fun movie night with your roommate, or just give yourself a little extra love.
Source: Nabi Tang | Stocksy
7. Stop weighing yourself
You’ll see the most drastic changes when you enjoy healthy habits for both the mind and body, rather than thinking you have to do them for weight loss. You’ll stop hating yourself when the scale isn’t moving quickly enough, and will naturally look, feel, and be better. This is not woo-hoo self-help advice; being healthy for benefits like mental health and energy is what made the most drastic changes in my body (oh, and it was actually sustainable). When you’re focused on a number on the scale, you naturally feel more stressed, restricted, and disappointed. Instead, focus on how you feel to measure where you are, instead of relying on an objective number to tell you how you’re supposed to feel.
Source: Marc Bordons | Stocksy
8. Turn workouts into a social activity
One of the most common sources of stress during this time is that we lack connection. Happy hours are restricted to Zoom, you gossip with your work wife over Slack instead of over lattes, and you run away from people at the grocery store who get too close–it’s against our nature as human beings to be so unconnected, leading to stress and anxiety. Kill two birds with one stone by turning workouts into social activities. Not only will you feel happier with more social connection, but you’re more likely to work out since you’ll have a friend to hold you accountable. Try going on socially-distanced hikes, doing group workouts with your quarantine crew, or meeting up with your sister to go through a workout series together.
Source: @josie.santi
9. Eat more vegetables with every meal
In my humble opinion, one of the most effective changes you could make is learning about foods and the effects they have on the body. When you’re aware of the nutrients and benefits that come from whole foods, you start to see them as medicine and fuel, rather than in categories of “good” or “bad” foods that you’re either supposed to eat or not supposed to eat (and just like bad boys and the cookie jar, we want it more when it’s off-limits).
Focusing on eating more vegetables can not only help you feel your best and crave fruits and vegetables, but it can also subconsciously crowd out processed and sugary foods (totally guilt-free). Do you typically have eggs for breakfast? No need to shift what you’re used to or enjoy. Instead, add some spinach to an omelet or put some avocado on top. Do you eat pasta on the regular? Throw in some kale and asparagus, and you’ll never feel deprived, while simultaneously giving your body nutrients that keep it healthy.
Source: @barre3
10. Invest in your health
There’s a reason pricey programs work (if only temporarily): when people invest money into it, they’re more likely to stay motivated and on track. If you decided at the beginning of quarantine to workout with Youtube videos or some yoga flows on your own and find yourself never making time for exercise, it might be because you don’t have anything on the line. Try investing in an online subscription, a new pair of leggings, or a pretty yoga mat or pair of dumbbells. Likewise, invest in healthy produce. Because fresh produce goes bad much quicker than a box of mac n’ cheese or a frozen pizza, you’re more likely to go for a meal incorporating the fruits and veggies, if for no other reason than you don’t want your money to go to waste. There’s nothing more worthy of time and money than your most energetic, happiest, healthiest self, so start prioritizing it.
Source: Thais Varela | Stocksy
11. Ask yourself the “why”
You already know that setting goals are important when it comes to your health. Health goals are commonly to “lose weight,” “work out more,” or “eat cleaner,” and while these are all fine health goals, they don’t really mean anything. Ask yourself why you want to reach that goal. Why do you want to lose weight? Is it to feel more confident, to feel less sluggish, or to heal symptoms? Not only will reflecting on the “why” behind your goals be so much more motivating to keep in mind throughout the process than weight loss could ever be, but you’ll be able to assess whether or not you actually want your goals.
If your goal is to be more confident, will losing weight truly help? And even if you know it would, what other things can you work on while simultaneously trying to lose weight to help reach that goal? Shift your goal from feeling good about your body to feel good in your body. You’ll realize that what you actually want is a holistic process that isn’t just about your diet or how much you’re exercising, but about how much joy you’re feeling.
What changes have helped you with weight loss or achieving your health goals? More
Sometimes being an adult means realizing that you have no idea what you’re doing. A lot of us have experienced moments where we are completely out of our depth and have no idea how or who to ask for advice and/or comfort.Taking care of our health—mentally and physically—should be a priority, but it’s sometimes hard to figure out and balance that with everything going on in our lives. How do we get through the day?
A lot of people have different ways of coping, such as praying, watching Netflix, working out, and exploring new hobbies. In addition to doing all of this, I’ve been asking friends to share some books that remind them that everything will be alright. This list is full of books that have inspired and helped people in my life and across the internet. Sometimes the wisdom of others is just what we need to get us through another week in quarantine.
Marie Kondo
The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing
Japanese cleaning guru Marie Kondo swept through American pop-culture with her show on Netflix. Our minds are often impacted by our environment, and with the coronavirus keeping us all inside, this is a perfect time to really declutter your home. Cleaning and clearing your environment will help inspire a calm, motivated, and peaceful mindset.
Shonda Rhimes
Year of Yes
Even if you never watched any of her shows, Shonda Rhimes has become one of Hollywood’s most recognized producer-writers. Her first book is a poignant, passionate, and hilarious book about taking opportunities, looking past failure, and chasing dreams. She writes about how saying “Yes” changed her life and how it can change your life as well.
Terry McMillan
It’s Not All Downhill from Here
“It’s Not All Downhill From Here” is a refreshing story of the strength and resilience of ‘’everyday’ Black women. Loretha Curry’s life is going well until a sudden loss turns her world upside down. Loretha will have to gather all of her strength to keep on thriving and to pursue joy, healing, and life in abundance.
Mary Ann Shaffer and Annie Barrows
The Guernsey Literary and Potato Peel Pie Society
I stumbled upon the Netflix movie on a random weekend over a year ago and was surprised by how heartfelt and inspiring it was. Juliet finds a letter from a man she’s never met who found her name written inside a book. The more they exchange letters, the more she is drawn into the eccentric world of the Guernsey Literary and Potato Peel Pie society, and learns about their hopes and dreams, their books, and the impact of the German occupation on their lives.
Michelle Obama
Becoming
We often look at prominent women like Michelle Obama as always having everything together and that life must be as perfect as it can get.”Becoming” is a beautiful, inspiring memoir that reminds us that even a First Lady of a country like the United States can be just as human as us—unfinished.
Cheryl Strayed
Tiny Beautiful Things
Hearing other people’s stories and being able to learn from them is one of the best ways to help ourselves get over a slump, or find wisdom and courage to change things in our lives. “Tiny Beautiful Things” is a collection of some of the best of Chery’s Dear Sugar advice columns from “The Rumpus.” Chery’s words are heartwarming, compassionate, and insightful and might be exactly what you need to hear.
Toni Morrison
The Source of Self-Regard: Selected Essays, Speeches, and Meditations
As one of the most celebrated and respected American authors of all time, Toni Morrison was well-known for her striking imagery and genre-defying prose and unabiding wisdom. In this book, she gives us a collection of her essays, speeches, and meditations where she writes about social issues, such as woman empowerment.
Leslie Jamison
The Empathy Exams: Essays
This book is an incredibly thought provoking essay collection about something we all need more of: empathy. Regardless of where you are in life or what you’re going through, or if the news has you feeling hopeless about the future, learning and actively practicing empathy will help you be able to understand how you should care for the people around you and yourself. More
Sure, Tik Tok is entertaining as hell (even if I feel way too uncool for some of the dances. Read:
The post 10 Easy Habits to Help You Spend Less Time on Social Media (That Will Actually Work) appeared first on The Everygirl. More
