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      in health and weelbeing

      8 Essentials You Need for Your Everything Shower

      by

      I’ll be the first one to admit that I’m quick to hop on the latest TikTok trend. The 12-3-30 workouts, all the coastal cowgirl looks that I’ve been wearing on repeat so far this spring, the list could go on and on. When I recently came across the “everything shower” trend, I knew I had to give this one a go, too. 
      If you’re wondering what on Earth the everything shower is, 1) I’m truly honored to be the one to enlighten you and 2) your life is about to be changed for good. The everything shower is exactly what it sounds like. It isn’t your normal routine, it’s a long, deep-cleaning shower that doubles as a luxury self-care practice. It can involve as many steps as you’d like—from dry brushing to scalp massaging. 
      Now if you’re like me, this in-depth shower routine can seem a little intimidating. When I first started partaking in this ultimate self-care experience, I didn’t even know where to begin or what products to reach for. That was until I tried out Athena Club: the inspiration behind my everything shower practice.
      Athena Club is a sustainable yet affordable self-care and wellness brand that caught my attention a few months ago at Target and has had me in a chokehold ever since. They offer many high-quality, impulse-purchase-worthy products that are just as aesthetically pleasing as they are effective. (Plus, right now, we’re giving you yet another excuse to hit “add to cart” because you can snag 25% off your first Athena Club purchase on us by using code EVERYGIRL!) After using their Razor Kit, Cloud Shave Foam, Dewy Body Lotion, and Creamy Body Wash, I knew I found my starting lineup for my regimen. 

      Athena Club
      Razor Kit
      Introducing, the everything shower’s star of the show: Athena Club’s award-winning Razor Kit. A buttery smooth shave is 100% guaranteed every time with its effective, high-quality stainless steel blades and water-activated hyaluronic acid and shea butter serum strip that moisturizes and soothes with every glide.
      Get 25% off your first purchase with code EVERYGIRL!

      Athena Club’s shaving products are truly the crème de la crème of my everything shower. In honor of the silkiest, smoothest shave I’ve literally ever had, here is the rest of my head-to-toe everything shower routine to help guide yours:

      For the mood:
      I always start my everything shower by setting the vibes. I love making a real moment of it because honestly, I deserve some true self-care time (if I do say so myself). Whether you do something as simple as putting on your favorite playlist (Taylor Swift, do your thing, girl) or invest in some products that can make your bathroom an oasis, this step is crucial for making your everything shower stand out from your typical in-and-out rinse off. 

      Fresh Eucalyptus
      I can’t think of a better way to get some serious aromatherapy than by hanging some fresh eucalyptus on your shower head. (If that’s not your thing, you can also throw some shower steamers into your tub for some spa-like smells.)

      Athena Club
      Natural Wax Candle
      Then, I dim the lights and light a candle. Athena Club’s Natural Wax Candle is the one I turn to again and again for a soothing smell and ambiance.

      Waterproof Speaker
      Last, but certainly not least, I throw on some lofi music to really set the scene. JBL’s waterproof speaker is small but very mighty.

      For the body:
      Before I dive into my everything shower, I grab a dry brush and gently massage my skin—starting at my feet moving upwards and towards my heart. ICYMI: using a dry brush exfoliates and improves your skin texture while increasing blood flow and promoting lymphatic drainage. Our wellness editor swears by this step and since I’ve incorporated it into my own routine, I’ve become a forever fan.

      Dry Brush
      I personally love this one from OSEA since it’s easy to hold with its comfortable handle and wide brush head. I don’t have to worry about it slipping, sliding, or falling out of my hand.

      For the silkiest shave of my life:
      Once I hop into my shower at a modest 500 degrees, the real fun begins. After staring at the wall and contemplating life for a few minutes, I reach for one of the most effective products in my everything-shower regimen: Athena Club’s Razor Kit.
      Athena Club made razors based on how people actually shave—and it shows. When I use this little guy, it glides with me on its easy-to-hold ergonomic handle and leaves me with the closest shave. If I’m being honest, I can be a bit of a clumsy shaver so I heavily rely on the built-in skin guards and they haven’t let me down. I never get any cuts or scrapes, even on those hard-to-shave places like the knees and ankles, when I’m using this razor. When I first saw the price, I didn’t expect to be this impressed but I can honestly say it’s gained a permanent spot in my shower lineup.
      To really get the full experience, pair your Razor Kit with their Cloud Shave Foam, Dewy Body Lotion, and Creamy Body Wash that left my legs feeling smooth as can be. Plus, Athena Club just launched in Target which makes getting your fix easier than ever (or, if your vibe is a 25% off discount, head to their website and use code EVERYGIRL to get 25% off of your first purchase online).

      Athena Club
      Razor Kit
      Athena Club’s Razor Kit not only does the absolute most when it comes to shaving, but it looks beautiful hanging on its easily-accessible magnetic hook that keeps your razor in tip-top shape—without getting slimey and gross.
      Get 25% off your first purchase with code EVERYGIRL!

      For the scalp:
      Now, it’s time for one of the most underrated parts of my routine and a step I can’t believe I lived so long without—a scalp scrub. If you’re looking to remove build-up and purify your scalp and hair while giving it a good shine, adding a scalp scrub into your lineup is a great place to start. It’s as easy as one, two, three: Gently scrub this product into your scalp, wash it evenly throughout your hair, then follow it up with your normal rinse and lather with your go-to shampoo and conditioner.

      Scalp Scrub
      NEXXUS’ Clean and Pure scrub is loved by many—and for good reason. One of my favorite features is that even though it’s a deep scrub, it doesn’t contain any sulfates, parabens, or dyes so you know it works with all hair types and colors.

      For the feet:
      Every everything shower needs the full head-to-toe treatment. Using a sole smoother gives my soles a much-needed refresh by exfoliating and removing calluses. First, I soak my feet and then gently massage the bottom of my feet with the coarse side of the stick before flipping the stick to smooth. 

      Tweezerman
      Sole Smoother
      Tweezerman’s Sole Smoother is easy to hold and use with its long handle. Plus, unlike many other pedicure tools, this one is fully waterproof making it everything shower-approved.

      For the face:
      I like to keep the good vibes going even after I turn off my shower head. I always wrap up my everything shower practice by applying my favorite overnight face mask to help lock in moisture and set myself up for a glow that keeps on giving. My skincare goals in life are to look like a glazed donut after I apply all of my products, and trust me, this stuff gets the job DONE. 

      Overnight Face Mask
      Laneige’s Cica Sleeping Mask has been my trusty go-to the past few months whenever I need an overnight refresh. I always wake up looking more glowy, moisturized, and hydrated than I did the day before (and it locks that hydration in for days after I used it)! Talk about a deep moisturizer.

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

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      in lifestyle and culture

      11 fabulous activities to do in Dubai this weekend

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      Your ultimate weekend guide in Dubai, May 18 to May 20, 2023.
      Witness a cabaret show

      Head to Andalucia at Al Habtoor Polo Resort for its all-new Dinner Show. The Dinner Show brings the latest cabaret entertainment to Dubai, complete with international talent. It will feature some of the top artists of this region so you’ll be in for a night packed with a range of dazzling performances. the cabaret is the perfect opportunity to catch different shows and experience the emirate’s unforgettable nightlife. The curtains open with Rocking Opera with West End talent Aaron Pryce-Lewis and Glain Rhys, who have performed in Les Miserables and Phantom of The Opera respectively. Expect an electrifying evening with special appearances from local talents such as Ryan Gibb and Timi Ridgway. The performance will be held on Friday, May 19 and Saturday, May 20 at 7.30pm. The evening is inclusive of dinner and drinks, starting from Dhs450 per person. If you’re feeling fancy, turn the evening into a staycation with packages starting at Dhs699 for two. The staycation package includes an overnight stay, breakfast at the hotel’s all-day dining restaurant and two tickets to the show.
      For more information and to purchase tickets visit alhabtoorpoloresortandclub.com
      Indulge in some self-care

      AWAY Spa now offers new treatments on its menu, which we think would be of great interest to your readers. One of the exciting new treatments is cupping therapy, an ancient technique that is common in the GCC region. These new treatments aim to provide a holistic and rejuvenating experience that helps guests unwind after a busy week. Enjoy a spa day-cation at W Dubai–The Palm with access to everything you need to pause and unwind. Sink into a 60-minute massage at AWAY Spa – select between Detox, De-stress, Go Deep and Reset. Satisfy post-treatment cravings with a choice of one main course and one non-alcoholic beverage at Wetdeck along with complimentary access to WET, the beach, gym and indoor squash courts daily from 10am to 10pm for Dhs599.
      For more information visit mariott.com
      For the coffee lovers
      A unique pop-up known as Coffee District has launched at City Centre Mirdif. In order to see more local names, the dedicated space will be taken over by a local coffee concept every three to four months. This season, RAIN at Coffee District showcases a brand-new experience for coffee connoisseurs. From espressos to flat whites, customers can choose their favourite coffee. Designed with chic wooden interiors, this concept is a must-visit. To complement the beverages visitors can indulge in a host of sweet treats varying from fluffy cheesecakes, baked goodies, pistachio shakes and more.
      Book a laser facial

      Take your facials one step further with The Skin Laundry. As one of the leading skin clinics in not only the region, but the world, Skin Laundry upholds high standards of natural, clean beauty with its signature and professional equipment, staff and and skills. Skin Laundry taps into advanced technology by using medical-grade lasers to rejuvenate the skin cells, boost collagen production, and improve tone/texture for some of the most transformative results you could ever see. They offer 15-minute laser facials that focus on many skincare concerns. Their famous Signature Laser Facial which is safe for all skin types uses ND:YAG laser which is one of the deepest-reaching lasers on the market. Located in Marina and DIFC, this clinic is a must-visit.
      For more information visit skinlaundry.ae
      Unwind at this new lunch spot

      If you’re looking for a great spot to grab lunch and unwind on the weekend, look no further than Dubai’s newest Mediterranean haven, Meda Tapas + Bar. Situated in the heart of the city, Meda opens doors to a unique Mediterranean journey, co-created by acclaimed Chefs Mario Fico and Vincenzo Nigro. Inspired by the crossroads of culture and cuisine across the Mediterranean, Meda celebrates the iconic Med spirit with a contemporary take on the flavours of Spain, Italy, and Greece. Located at Taj Dubai, Business Bay, this restaurant is open from 12pm to 12am.
      For more information visit medadubai.com
      Escape for a pampering day

      For a minication, Four Seasons Hotel Dubai International Financial Centre invites guests to feel sun-kissed, pampered and spoilt with their newest offering, Sky Bliss. On the stylish hotel’s rooftop terrace, a refreshing and snap-worthy glass pool awaits to make the summer heat a non-factor. Footsteps away, masterful massages are delivered at The Pearl Spa and Wellness to a backdrop starring Burj Khalifa, creating a sense of inertia in the heart of the bustling city. Spa time, cool dips plus skyline views equal Sky Bliss. Priced at Dhs600, visitors can laze away in the sun and unwind with a 60-minute massage with Dhs150 to spend on comforting bites and a refreshing beverage. Available throughout summer, this package requires advanced booking.
      For more information visit fourseasonsdifc.com
      Experience a fine-dining meal

      Having recently opened its doors, CouCou Dubai has already caused a sensational stir in the Dubai social scene. This stunning rooftop is situated 52 floors high above The Palm, and promises an unforgettable experience with its scintillating views. With Mediterranean-inspired dishes and a myriad of innovative cocktails, visitors can unwind and celebrate any special occasion be it a birthday or simply a romantic date. Expect dancing, plenty of socializing and cocktail sampling. The night is long at at CouCou, promising an immersive nocturnal experience with striking interiors and hospitable staff. Located at St. Regis, Palm Jumeirah it’s open daily from 8pm to 2am.
      For more information visit coucou-dubai.com
      Satisfy your sweet tooth cravings

      Krema is redefining what it means to create and enjoy delicious desserts with tastes that are reminiscent of European culinary traditions. Offering a range of distinctive flavours all their own, Krema’s mouthwatering Raspberry Madeleine cake celebrates the beauty of life, it’s Mango Passion Madeleine offers a taste of heaven, while Basbosa Pistachio is a true delight to the senses. With several other incredible flavours, including two classics from its sister concept TwoatSymphony represented in a new look: Honey Pudding and San Sebastian, Krema’s customers can receive their orders within two hours anywhere in Dubai. Passionate about designing desserts, Krema brings a new level of culinary skill and creativity that sets it head and shoulders above the rest in Dubai’s dessert scene. Co-led by Joseph El Hajj Corporate Chef and Hassan Salam Executive Pastry Chef from Alabbar Enterprises. Orders can be placed via ChatFood, Talabat, and Deliveroo to be delivered in 2 hours. Krema is also available for pick-up at @twoatsymphony at Dubai Mall.
      Enjoy a sensorial fine-dining experience

      Dream Dubai, the city’s famed dining show venue located in The Address Beach Resort, is expected to debut yet another season, named “The Wild Side. Season 4 of Dream Dubai revolves around a profound transformation as the resident artists emerge from their chrysalis and metamorphose into the untamed side of nature. Animalistic motions, a burst of colour, extravagant graphics, and alluring performances will bring the stage to life, delivering an experience like no other. Guests may expect to be captured by the enigmatic presence of the forest as the raw beauty of nature takes centre stage in an exciting and awe-inspiring theatrical show. Dream is open from Wednesday to Sundays 8pm until late.
      For more information visit dream.com
      Savour an early dinner

      For those who like to have an early dinner, EKAI, an innovative restro-bar and lounge is excited to announce the launch a three-course set menu along with a beverage for Dhs109. Visitors can embark on a culinary journey with a host of international flavours from Hawaii, Japan, Greece and Europe with dishes such as Josper Roast Beef, Beef Tartar, Feta Whipped Piquante and more. As a testatment to DIFC, this world-class experience is a must try this weekend. Located in Burj Damam Building, DIFC, it’s open from Monday to Friday 11am to 3am, Saturday 12pm to 3am and Sunday 5pm to 3am with the early dinner set menu taking place from 6pm to 8pm.
      For more information visit ekaidubai.com
      Indulge in a Sunday roast

      With some classic hits, One Life Kitchen & Café situated in the heart of Dubai Design District has launched The Listening Room. One Life will be serving a cracking roast with Yorkshire pudding, roast potatoes, lashings of gravy and more. The weekly event will continue to bring together the community, who can tuck into a tasty roast, while vibing to the chilled tunes of resident DJ’s Z.N.Di and BoAndMo playing soul, funk and jazz on vinyl records. Aditionally, One Life runs a happy hour on weekdays from 5pm-8pm and full days on Friday, Saturday & Sunday with 30 percent off the full bar. It takes place every Sunday from 12pm to 6pm and is priced at Dhs125 per person.
      For more information visit onelifedxb.com
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature Image: Instagram @zoewitherspoon More

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      Everything You Know About Self-Care Isn’t Wrong… But It’s Not Quite Right

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      The term ‘self-care’ is having a moment, but is it the right one? When it’s not being sold to us in the form of candles or fuzzy PJs via Instagram ads, self-care is taking over our TikTok FYP with “everything shower” routines. It’s become an excuse for our every indulgence. Happy hour after a terrible day at work? That’s self-care. Brunch, followed by a Euphoria-inspired mani? It’s all self-care, baby. Splurging on a beach vacay after the hell of these past few years? Self. Care.

      But how much we seem to be focusing on self-care online doesn’t actually align with reality. Nearly half of women are struggling with burnout, according to a workplace survey by Indeed. Meanwhile, a 2022 mental health report by Liptember Foundation revealed that 69% of women are stressed and 44% are facing anxiety. 

      Stats like these raise this question: if the ‘treat yourself’ approach to self-care is working, why are we still so frazzled and worn out? Well, according to experts, we’re all somewhat missing the point. “Self-care is about taking time to understand your true needs beyond your impulses,” says Dr Chloe Carmichael, a therapist and author of Nervous Energy: Harness the Power of Your Anxiety. “It’s looking at yourself on a deeper level.”

      It’s not that a vacation or a happy hour isn’t a worthy form of self-care. Sometimes ‘treating yourself’ is what’s needed, notes Carmichael. But the truth is, if that’s all you’re doing, you’re missing out on the real benefits. Keep reading for a step-by-step lesson in strengthening your relationship to caring for yourself.

      Apps That Will Change Your Life

      Peptalk

      Start your morning with a motivational pep talk from the most inspiring people in the world. You experience a simulated video call with professional athletes, celebs, and musicians. Whatever your goals PEPTALK will be your personal coach, trainer or accountability buddy.

      Streaks

      Some psychologists claim that it takes 21 days for a new habit to form; others argue it’s closer to three months. Either way, sticking to anything for that long can be tough. Streaks is a self-improvement coach that helps you ingrain those healthy behaviours by logging the good stuff you get done.

      Shine

      This app is like a cross between a supportive friend and psychologist – each day you’ll get an uplifting message. Also, you can tap into the library of resources with exercises such as mindful cooking or creating a coffee ritual and work through expert-approved challenges to upskill in areas like self-confidence and anxiety.

      Action point one: Define what self-care really means to you

      There isn’t one single meaning of the term. It’s an ever-evolving concept that’s constantly updated, for better and for worse. “Self-care” as a cultural phenomenon was first introduced by feminist author Audre Lorde in her 1988 essay collection, A Burst of Light, says Dr Omolara Thomas Uwemedimo, an assistant professor at Northwell Health in New York.

      “For her, a Black, queer woman, self-care was about self-preservation. It was about being able to see your identity outside of the white gaze and come back to yourself. It wasn’t something nice to do, but something that kept you alive.” 

      Since then, self-care has been appropriated by marketing whizzes eager to sell an idealised version – and the exxy candles that come with it. But now, finally, we’re starting to come full circle and to build upon Lorde’s original thoughts, adds Dr Catherine Cook-Cottone, a professor whose research focuses on mindful self-care. People recognise the holes in that commercialised alteration and are searching for a deeper understanding of what it can do. “Self-care isn’t something you buy,” Cook-Cottone says. “It’s an active practice of taking care of the internal aspects within the context of external pressures.” According to Dr Barbara Riegel, a University of Pennsylvania nursing professor who studies chronic illness, self-care is about “taking control of your body and taking control of what’s going on with you.” For Uwemedimo, self-care is “creating space in your life to remember who you are and what your purpose is.” 

      So in short, the semantics are up to you. Just remember that it’s a lot like parenting yourself, which means it’s your job to stay focused on what you need, not what you want in the moment. That’s not always easy. One example to drive the point home: social connection is important, but maybe you just moved and don’t know anyone, so reaching out feels scary. You can tell yourself that staying home with Netflix is self-care (and it may make you feel good at first), but Netflix won’t fill your need.

      “Self-care is about taking an honest look at what you require in order to function your best – not only today, but in the broader sense,” Carmichael explains.

      Action point two: Find ways to feed your mind, body and soul

      One of the most difficult aspects of self-care is that it’s so individual. “There isn’t a litmus test where certain behaviours always count as self-care,” Carmichael says. “It depends on the person.” So, how do you know what you need? And how do you find that balance between pushing yourself outside your comfort zone and comforting yourself when you need it?

      Remember ART

      Remember the acronym ART to help you decipher if your self-care behaviour is on point, suggests Cook-Cottone. A is ‘attunement’. As in, are you tuned in to what you really need? R stands for ‘responsive.’ Is the behaviour going to serve that need? And T is ‘taking action’. Will you follow through? If you’re having trouble with the first part, you might start including time in your routine to do nothing but reflect.

      “Taking a break is important to develop awareness,” Cook-Cottone says. That *might* mean taking a regular bubble bath, but while you’re in the water, ask yourself: what do I need to feel my best? What is working in my life right now, and what isn’t? If you’re short on time, you can accomplish the same goal by using the moments you spend on other activities – say, folding the laundry or working out – to focus on your breath and simply listen.

      Time To Pause

      Instilling a time to pause in your day should give you an idea of what, if anything, is missing from your routine. It’s also good practice for knowing what you need in the moment. You might learn that you should focus more on physical forms of self-care: getting enough sleep, eating well, exercising, taking prescribed medications, and so on. Or maybe managing stress is an area that’d be good to work on, which eventually leads you to a mindfulness practice or more time outside in nature. Maybe you need to do something creative or something that contributes to your community, like volunteering for a cause you care about.

      Friendly reminder: as a complex being, you have complex needs. It’s not as if you can pick one self-care activity and call it a day. “You want a diverse portfolio of self-care,” advises Cook-Cottone. Some activities will be for your physical well-being, while others will be more for your spiritual and social sides. From there, all you have to do is make sure to make time for that self-care on the regular.

      So, yes, this means that you want to have structure, but also the leeway for spontaneity. Include small, daily practices like saying a loving thing to yourself while you brush your teeth, as well as formal practices like regular meditation. Scheduling a variety of activities (fitness classes, meet-ups with friends, whatever lights you up) can take some decision-making off the table. Creating lots of opportunities and practising varied ways of providing care for yourself will help you “be more agile and responsive in the moment,” explains Cook-Cottone. In other words, when a stressor comes up, it’ll be easier to dig into your toolbox and lean on a practice that’s already routine.

      Action point three: Set boundaries in new ways

      This can have multiple applications and implications. First, you want to set boundaries that protect your time for yourself, like saying no to a night out when what you really crave is a good sweat or some time to process a bad day with a mate. You also want to set boundaries for what you accept as appropriate for your life. That means setting rules for the types of treatment you tolerate in your relationships or at work. This second type of boundary is generally harder to set, given how our culture rewards women for being able to push through anything. The benefit is that when we set boundaries for ourselves, we’re protecting others too. We’re making it smoother for other women to set similar boundaries. “It’s easier to do that in community, so you don’t feel like the odd person out,” Uwemedimo says. 

      It’s all too simple to let self-care be last on our to-do list. But without it, you’ll lose yourself in the constant pressures – and who wants to live like that? Plus, self-care isn’t just a mental boon. If you ignore it, you’re setting yourself up for major health issues down the line, from burnout to true chronic illnesses like depression, diabetes or heart disease, Riegel says. “It’s not something that can wait.” All the more reason to start putting yourself first.

      The post Everything You Know About Self-Care Isn’t Wrong… But It’s Not Quite Right appeared first on Women’s Health. More

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      in health and weelbeing

      I Have a Small Friend Group, and TBH, It’s Lovely

      by

      When I was nine years old, I watched Aquamarine on repeat in my room because TBH, I didn’t have any friends. The characters that Emma Roberts, Sara Paxton, JoJo, and Arielle Kebbel played were the girlfriends I always wanted and needed. But after moving with my family to a new state, I was, for lack of a better term, a loner. The new girl in town. And somehow, I haven’t ever escaped that title.
      Between the ages of nine and 24, I moved seven times across three different states. Starting fresh is something I kick ass fat, but what I struggle with is making new friends and maintaining long-distance friendships. I envy the girls I know who have had the same best friend since kindergarten (my sister) and the girls I know who had like a million bridesmaids (none of them ever being me). The friends I have had throughout my life have been 1) people from school, 2) friends of my family members, 3) friends of my partner, and 4) coworkers. So, they all have fallen under the category of obligated or temporary.
      At this point in my life, I’ve accepted the fact that long-standing, close friendships, might always be unfamiliar to me. And after many years of thinking something was wrong with me or that I should be embarrassed by that, I became OK with having a few here and there. That doesn’t mean I’m not still envious of those who do have those types of friendships, it just means I have learned to value the friends that I do have, no matter how they came into my life, how long we stay consistent friends, or how “close” I consider them to be.
      Most of the time, it’s not as sad as it sounds. I don’t consider myself “the girl with no friends” anymore, but I’ll be honest when I say I’m still “the girl with no plans.” My friends and I are like ships in the night. We try to make plans more often than we do but our schedules differ, our lives get in the way, and we end up sending “we need to get together soon!” or “let me know what you end up doing Saturday!” texts that we forget to follow up on. It does make the time we spend together IRL incredibly special, but those times are few and far between.
      If you can relate and need a reminder of the good that can come from having a small friend group, I’ve done some serious reflecting and am outlining the silver linings below:

      The Perks of Small Friend Groups
      I’ll be the first to admit that having a small friend group can be really lonely at times, but it’s not all bad all the time. There are some pretty good perks on the flip side of it like being able to form stronger bonds, only having to remember a handful of birthdays, and more noteworthy advantages:

      There’s less drama
      There’s no room for he-said-she-said when there are only a few of you. The drama that comes with a big friend group is practically non-existent in a small friend group, and when you’re in your late twenties like me, that’s a true blessing. That’s not to say that everything is perfect all the time, but there is less friction than there probably would be if our friendship dynamics were shared with more people.

      You can have stronger connections
      You know when you’re at a party and you’re trying to circulate and talk to everyone? You might know a lot of people and consider them friends, but the conversations hardly ever go beyond the “how’s it going” stage. Now think about when you’re spending time with a few friends and how different those conversations are. We’re way more likely to open up, have deeper conversations, and really listen to each other. I know we’ve all heard this a million times, but friendships really are about quality over quantity.
      And I know this is small potatoes, but when you only have a handful of friends, it’s pretty easy to remember all of their important dates: birthdays, anniversaries, etc., and I always think that sets a good friend apart from a great one.

      You always have time for self-care
      My favorite perk of them all? The amount of time that I get to spend with myself. Sure, there are some nights I wish a friend was available to grab dinner instead of having no plans, but more often than not, I’m pretty excited to cuddle up on the couch, do a facemask, and shop online while I watch a rom-com. Spending more time with myself means I can spend more time working on myself. I’m trying new fitness classes, reading more books, becoming more self-aware, prioritizing my goals, and a million other things that have made me a better person. Because of this, I’m becoming a better friend to the ones I do have.

      Missing Your Girls? Here Are 7 Girlfriend Date Ideas to Plan ASAP More

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      in health and weelbeing

      I’m Always Tired: Here Are 5 Things I’m Adding to My Routine to Combat Exhaustion

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      Everyone knows someone who can fall asleep anywhere and at any time, and if you don’t, now you do. It’s me. I am that someone. I have a habit of falling asleep in the car, on a plane, at someone else’s house, at a movie theatre, at a bar (OK, that only happened once), but you get the point. I am always down for a little nap, but it’s not because I’m lazy, I’m just always battling exhaustion. It’s a great problem to have when I am on a long flight and want to fall asleep, but overall, exhaustion isn’t so great because I’m an adult who has a career and responsibilities that need tending to.
      After yawning one too many times on a Zoom call, I decided it was time to make some changes in my routine because I needed more energy and I needed it stat. Always one to lean on products and routines that prioritize wellness over quick fixes, I have found five things that have helped me combat exhaustion, and I am sharing them with you all here:

      1. Energy Capsules
      I am a coffee girly through and through, but I know myself better than to think I can have more than two cups of coffee. Especially if I reach for a cup in the afternoon, I start to bounce off the walls, immediately get a headache, and then crash from the jitters. For this reason, I have not allowed myself to have coffee past 10 a.m. in a long time. But when I do need some extra caffeine, I always reach for Equilibria’s Energy Capsules because they have the same amount of natural caffeine as a standard cup of coffee but the caffeine is paired with L-Theanine which is an amino acid that helps reduce mental fatigue and supports calm alertness. Taking up to two of these capsules when I need to get in the zone and have focused energy has been a game-changing addition to my routine. Try them out for yourself and use code THEEVERYGIRL for 20% off your first order at Equilibria!

      EQUILIBRIA
      Energy Capsules
      Equilibria’s Energy capsules deliver calm, focused energy so your mind and body can operate at peak performance. Since they get to work in 30-60 minutes, your energy is back in action in no time.
      Use code THEEVERYGIRL for 20% off + get a FREE Nourishing Body Oil for a limited time only!

      2. Low-Intensity Exercises
      Back in the day (AKA before I turned 25), I would wake up and head straight to a high-intensity, bootcamp-style workout class 5-6 days a week. Looking back, I don’t know how or why I did that, but my routine looks a lot different now. While I still love a sweaty HIIT class every now and then, adding yoga and pilates into my routine has drastically helped me feel less run down and tired on a day-to-day basis. I have also been incorporating long walks on the weekends and even during my lunch break sometimes for a little refresh and boost of energy.

      3. Greens Powders
      Greens powders are absolutely everywhere right now including, but not limited to, all influencers’ morning routine videos, ads on Instagram and TikTok, commercials on podcasts, and even the end caps of my local grocery store. I can’t escape them even if I tried, and trust me, I did. But after a long time of trying to avoid buying into the hype, I gave in and to my wallet’s despair, I truly am better for it. Instead of starting my morning diving headfirst into a pot of coffee, I start with a huge glass of water and my greens. The vitamins, minerals, and adaptogens that are included in some of my favorite powders help deliver steady energy that lasts throughout the day.

      Greens Supplement
      These tablet support your energy with instant nutrients. All you have to do is drop one tablet in a glass of water, let it dissolve, and drink up.

      4. Breathwork
      I know that breathwork sounds woo-woo, but studies have shown that by incorporating high-frequency breathing, people can increase their ability to sustain attention. And when I am dosing off midday, it’s just what I need to get back into action. After a few minutes of guided breathwork (I love the Breathwrk app!), I feel better equipped to stay on task and power through my to-do list. And the best part is that it only takes a few minutes, so whenever I am feeling the effects of exhaustion and need a pick me up, I like to rely on this super quick but effective practice.

      5. Balanced Snacks
      I really do wish that popcorn and chocolate were enough to power me through the day, but your body runs off what you feed it, and I need a little more support than my favorite movie theatre snacks to beat exhaustion. In between my regular meal times, I reach for snacks that have whole grains (like oats, brown rice, and quinoa), healthy fats (like nuts, seeds, and avocado), protein (like eggs, chicken, and protein powder), and fiber (like beans, berries, and chia seeds). While I might not always check all the boxes, I notice that when I reach for more balanced snacks, I don’t feel as tired throughout the day. Some of my favorite snacks are protein bars, crackers or veggies with hummus, smoothies, and apples with peanut butter.

      Protein Bar
      RX Bars are the snack I reach for the most—both at home and on the go when I need a pick me up. They have simple ingredients, come in tons of flavors, and are high in protein.

      Tired of Feeling Tired? Here Are 10 Ways To Get Better Sleep by Tomorrow

      This post contains a sponsored inclusion of Equilibria, but all of the opinions within are those of The Everygirl editorial board. More

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      The Everygirl’s Guide to PCOS

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      Let’s be real: It’s hard being a woman, juggling career goals, side hustles, families, and relationships. And if you’re one of the five million US women of child-bearing years affected by polycystic ovary syndrome (AKA PCOS), throw in having to manage symptoms like irregular periods, excess body hair, weight gain, and acne, leading to shame, frustration, and isolation, and in some cases, anxiety and depression.
      While PCOS affects 4-20% of women of reproductive age worldwide (and is more prevalent among Women of Color), it has yet to be recognized as an important global health problem. What’s more, its prevalence, diagnosis, and management remain some of the most confusing factors of PCOS. But thanks to celebrities like Keke Palmer and Victoria Beckham and the #pcoswarrior community openly sharing their personal experiences with PCOS and demonstrating the importance of prioritizing self-care and self-advocacy, there is now a greater awareness of the disorder and its typical symptoms. More good news: I asked PCOS specialist and hormone expert Dr. Anna Arabyan to give us a crash course on PCOS. Without further ado, The Everygirl’s guide to everything you need to know about PCOS.

      Meet the expert
      Dr. Anna Arabyan
      PCOS Specialist, Hormone Coach, and Founder of NutraFemmeRX
      Dr. Anna Arabyan is a faculty member at the USC Leonard Davis School of Gerontology. Her passionate advocacy for women’s hormonal health and palliative care guide her clinical and teaching interests relating to healthy aging, symptom management, and overall wellness.

      In this article

       
      What is PCOS?
      While there are many definitions of it, Dr. Arabyan put it simply: “Polycystic ovarian syndrome (PCOS) is a hormonal disorder that affects women and can cause irregular periods, high levels of androgens (male hormones) leading to acne, excessive body/facial hair, and polycystic ovaries (enlarged ovaries with small fluid-filled sacs that surround the eggs).” Although the aforementioned are common telltale signs of PCOS, it can manifest differently from person to person. Also, Dr. Arabyan said it’s important to note that not all symptoms need to be present to diagnose PCOS. “The term ‘polycystic’ is a little misleading as not everyone with PCOS has polycystic ovaries,” she explained. “A missed ovulatory cycle (even with a bleed or period) can also indicate PCOS.” Therefore, it’s important to get to know your body and educate yourself on the four phases of the menstrual cycle. 
       
      What are common causes?
      One symptom of PCOS that tends to come up more than others is insulin resistance. In fact, insulin resistance affects 50%–70% of women with PCOS, resulting in the simultaneous presence of two or more diseases or medical conditions including metabolic syndrome, hypertension, and diabetes. “PCOS is caused by a combination of genetic and environmental factors, with the most common underlying cause being insulin resistance,” Dr. Arabyan agreed. “This occurs when cells in the muscles, fat, and liver do not respond well to insulin, leading to hormone imbalances.” Physical signs of insulin resistance can come in the form of skin tags and dark, velvety patches of skin around the armpits, groin, and neck, but to confirm diagnosis, your healthcare provider may order blood tests to determine your glucose levels and cholesterol.
      According to the National Polycystic Ovary Syndrome Association, an estimated 50% of the women with PCOS are undiagnosed because the symptoms have a variety of potential causes. For example, Dr. Arabyan cited other causes of PCOS like chronic inflammation, adrenal disorders, thyroid conditions, and high levels of prolactin, all of which can also cause symptoms similar to PCOS. Identifying the root cause is just as critical as the diagnosis. PCOS defines a grouping of symptoms, but the cause for one woman’s symptoms could be vastly different than another, and therefore, the treatment and management plan should be different as well. “The underlying cause is important to uncover,” she affirmed. “Multiple people with PCOS could present similar symptoms such as missed periods and excess facial hair, and each could have different underlying causes.”
       
      The relationship between PCOS and mental health
      Mental health disorders such as depression, anxiety, bipolar disorder, and binge eating disorder also occur more frequently in women with PCOS. “From my observations, PCOS can affect mental health in two ways,” Dr. Arabyan noted. “Firstly, being diagnosed [with PCOS] can lead to feelings of sadness, overwhelm, loneliness, fear of infertility, and low self-worth. Secondly, the hormonal imbalances can cause severe PMS-like symptoms, further contributing to low mood.” The silver lining? Dr. Arabyan conveyed that improving mental health can be addressed using a two-pronged approach: balancing hormones to reduce symptoms and relying on education, therapy, community support, and self-love practices. 

      Tips to help manage PCOS
      Full disclosure: There is no cure or prevention for PCOS, but it can be treated and managed through healthy lifestyle habits. “Management is a combination of factors including mentality, community, nutrition, physical activity, and supplements if necessary,” Dr. Arabyan expressed. “Understanding that you are not less worthy for having this condition and being a part of a supportive community can go a long way in managing this disorder.” More specifically, Dr. Arabyan mentioned regular exercise, managing stress, seeking support from friends, a diet made up of whole foods, and taking supplements under the supervision of a healthcare practitioner as effective symptom management methods.

      Educate yourself
      It’s only natural to feel alone and at a loss for what to do when you’re diagnosed with PCOS, but it’s more common than most women realize. “PCOS is a common condition and talking about it more openly has become more widespread only recently,” Dr. Arabyan voiced. Not sure where to start? Dr. Arabyan recommended the book Period Repair Manual as a great resource to learn more about PCOS. “Gather as much information as you can so that you can make the best informed decision on how to manage your condition, and above all, realize that you’re not alone.”

      Focus on nutrition
      Instead of approaching a healthy diet from a restrictive, “eat this, not that” mindset, Dr. Arabyan recommended focusing on including foods that can help the potential root causes such as insulin resistance. “I’m a huge fan of dark leafy greens, all vegetables, cleanly-sourced protein, legumes, beans, nuts and berries. Once you start eating more of these foods naturally, processed sugar, refined carbohydrates, alcohol, and fried foods will have less of a place in your diet.” In other words, stick with whole foods and focus on adding a variety of veggies, legumes, and clean protein sources. 

      Balance your exercise routine

      We’ve been taught that exercise is good, but there is such a thing as too much of a good thing (everything in moderation!). Too much high-intensity exercise can disrupt your hormones, so finding the right balance of exercise for you is key. “I recommend mild strength training exercises like Pilates a few times a week, which can help build muscle,” Dr. Arabyan suggested. “I also love the many benefits of taking a daily walk or hike, including improved bowel movements (which is how our bodies remove excess hormones).” Bottom line: Always listen to your body, do what feels right for you, and prioritize movement and recovery equally. 

      Support your mental health
      Stress plays a major role in PCOS, so keeping your cortisol (AKA the stress hormone) levels under control will aid in improving symptoms of PCOS. Try prioritizing good sleep hygiene and self-care (sound bath or cold plunge, anyone?), talking to a mental health professional, journaling, or practicing meditation. Dr. Arabyan concluded with one final piece of advice: “Remember that small steps toward your goals are key and avoiding guilt is important for maintaining a positive outlook and enjoying the journey.” 

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

      Why (And How) You Should Plan Your Workouts Around Your Cycle More

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      50 Journal Prompts and Affirmations for Self-Love

      by

      Valentine’s Day can bring to the surface a lot of mixed feelings surrounding love. It’s normal to feel either full of love and admiration, or the opposite, like we’re missing something from our lives or–even worse–like we’ve failed. As a generation that grew up idealizing Disney princess fairytales and believing that happily ever after is finding a Prince Charming, it’s no wonder we can feel like failures if we don’t experience it.
      The truth is, there are so many different forms of love available to us, aside from the love that comes from a romantic relationship. There is love that comes from our families, friendships, children, and most importantly, ourselves. So this February–and every day after–take some time to practice self-love because it’s the most important kind. Read on for 50 journal prompts and affirmations to get you started. 

      Journal prompts on self-love
      1. Write yourself a love letter.
      2. Look back on the last five years and share the accomplishments you are most proud of.
      3. Describe your dream self-care day (then, plan a date to do it).
      4. Write down five things you are grateful for.
      5. Write about why you are a great friend/partner/daughter.
      6. What are you looking for in a romantic relationship? How can you give it to yourself?
      7. Who inspires you? What attributes do you share?
      8. Name something you love about your body that isn’t related to what it looks like.
      9. Write down five things you can do this week to bring joy to your routine.
      10. What are you excited about?
      11. Write down five nice things people have said about you recently.
      12. “I am worthy of love because…”
      13. If time and money weren’t an issue, what would you do with your life? Dream a little.
      14. When are you saying “yes” when you want to be saying “no.”
      15. What can you forgive yourself for?
      16. If you could talk to your younger self, what would you tell her?
      17. Where can you incorporate play into your life?
      18. Write down 30 things that make you smile.
      19. What are three self-love habits you can incorporate into your routine?
      20. What can you do this week for your body? Your mind? Your soul?
      21. “I secretly enjoy…”
      22. Describe five traits you liked in yourself as a child.
      23. List out your daily habits. Which ones are nurturing? Which ones aren’t?
      24. Describe the items in your home that bring you joy. Which ones aren’t bringing you joy, and why are you keeping them?
      25. What does “self-love” mean to you? 

      Affirmations on self-love
      1. I am enough.
      2. I love my body and all it does for me.
      3. I am worthy of love.
      4. Everything I need is already within me.
      5. I let go of all that does not serve me.
      6. Healing doesn’t happen in a straight line.
      7. I choose progress over perfection.
      8. I have a lot to offer the world.
      9. I am not my mistakes or flaws.
      10. I honor my own life path.
      11. I am balanced.
      12. My inner world creates my outer world.
      13. I have the ability to reclaim my power.
      14. I deserve happiness and joy.
      15. The universe has my back.
      16. It is a good day to be alive.
      17. Good things are ahead of me, good things are coming.
      18. I don’t need someone else to feel happiness.
      19. I am at peace.
      20. I am the hero of my own life story.
      21. I will not compare myself to strangers on the internet.
      22. I can accomplish anything I set my mind to.
      23. I am allowed to take up space.
      23. I am strong.
      25. I am proud of my accomplishments–no matter how small.

      The Everygirl’s 28-Day Self-Love Challenge More

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      The Ultimate Guide To Self-Love

      by

      Let’s celebrate the month of love with the ultimate gift to ourselves; a guide to self-love. This Valentine’s Day, forget about the chocolates and teddy bears. Let’s prioritise self-love, try something new and celebrate every inch of ourselves.

      This 28-day calendar provides you with easy-to-follow daily activities and workouts to help you reconnect and form healthy self-care habits.

      Note to self: Happy Valentine’s Day. I Love You.

      28 Days of Self-Love Calendar

      Whether you’re a newcomer or an experienced self-care guru, this guide is for you.

      Read a book 

      Spend 30 minutes outside

      Try out manifesting

      Declutter a space

      Bake something delicious

      Run or walk for 30 minutes

      Buy yourself flowers

      Listen to a motivational podcast

      Meditate for 10 minutes

      Stretch it out and do some yoga! 

      Try a new workout

      Have a self-care Sunday  

      Wear your fav outfit and try a new makeup look

      Say “yes” to something fun

      Try a new healthy recipe

      Journal about your day

      Get more sleep

      Perform a random act of kindness

      Take a hot bath and relax 

      Make a happy playlist and practise trending TikTok dances

      Go sugar-free today

      Spend time with a loved one 

      Experiment with art therapy

      Create a budget for March

      Read the new issue of Women’s Health

      Buy yourself dinner 

      Make a vision board 

      Write down things you are grateful for. Reflect on the past month. More