The Everygirl Podcast

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    5 Motivating Podcast Episodes to Listen to on Your Next Hot Girl Walk

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    If there’s one habit that I developed during the pandemic that I will never let go of, it’s the hot-girl-walk-and-podcast combo. No other practice is guaranteed to make me feel as inspired, productive, and–well–hot as prancing around my neighborhood while the sun is shining and a podcast is playing. Whether I’m tuning into a casual, chatty podcast, or taking mental notes from a deep dive with an expert, a great podcast is the key to getting me out the door and moving. Bonus points for hour-long episodes that cause me to wander to a new coffee shop or complete the whole two-mile loop of the park in my neighborhood.
    If you love a stroll-plus-podcast moment as much as I do, we have you covered. On The Everygirl Podcast, we discuss everything from manifestation to finances to pop culture: there’s a little bit of something for every hot girl walker! Without further ado, here are five podcast episodes to inspire your next hot girl walk.

    If you’ve listened to an inspirational, manifestation-related podcast in 2023, chances are you’ve probably heard of Roxie Nafousi. For those who have not, Roxie is a self-development coach, manifestation expert, and author of Manifest: 7 Steps to Living Your Best Life and Manifest: Dive Deeper. In this episode, Josie gets the scoop on Roxie’s personal background and childhood, how she found manifestation, and an in-depth explanation of her viral steps to manifesting anything you want out of your life. This is the ultimate episode for anyone looking to become their best selves.
    Listen if: You want your hot girl walk to double as a manifestation practice.

    There’s no better time to brush up on health and nutrition than the sunny, motivating summer months, and Nicole Berrie has a wealth of knowledge to share about fueling our bodies properly. This episode covers everything you could possibly want to know about intuitive eating and healing your relationship with food. Plus, Nicole gives Josie a run-down on the how-tos of food combining, which she blends with her intuitive eating in order to optimize gut health. If you want to finish your hot girl walk with new recipe ideas or inspo for dinner tonight, this is the episode for you.
    Listen if: You want to feel your very best this summer.

    To be honest, if I were to ever dare to take my hot girl walk in silence (the horror), the first thing I would start spiraling about is my budget. Enter Tori Dunlap, globally recognized financial expert, founder of Her First $100K, and author of Financial Feminist. Whether you’re looking to get started with long-term saving options, want to know more about investing, or need to get out of debt, Tori has a wealth of knowledge (pun intended). This episode even addresses how to handle your psychological and emotional relationship with money, meaning you’ll definitely end your walk with some journal prompts in mind.
    Listen if: Your best self includes better wealth, abundance, and relationship with your finances.

    Regular listeners of The Everygirl Podcast know: on this podcast, we talk about periods, and we talk about them a lot. This episode, featuring hormone expert and author of Woman Code and In The Flo Alisa Vitti, is our 101 guide on cycle syncing and hormone health. For those who might not know about each stage of the menstrual cycle, the infradian rhythm, or optimizing your lifestyle for peak hormonal health, this episode provides a fantastic and thorough explanation. Alisa shares all of her expert advice on altering your diet, exercise routines, and even your sex and work life to align with your cycle.
    Listen if: You want to biohack your health or understand your body better.

    Ready to kick your physical activity up a notch after a low-impact hot girl walk? This episode, featuring celebrity fitness trainer and The Sculpt Society founder Megan Roup, will totally motivate you to get moving. Josie and Megan chat about Megan’s personal background as a dancer and fitness instructor, how to improve your relationship with fitness, and tips for staying consistent with your workout routine. If you’ve been wanting to infuse your life with all things Sofia Richie (and haven’t we all), then you’re in luck, because the viral star happens to be one of Megan’s top clients. 
    Listen if: You’re sick of your workout routine and want to improve your relationship with exercise. More

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      Mastering Gut Health: The Founder of Bonberi Shares How She Optimizes Digestion

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      Welcome to The Everygirl Podcast. Whether you’re looking for insider secrets from successful women that have your dream job, are interested in expert advice to transform your health and feel your best, or just want to be entertained and laugh along with us on your commute, we’ve got you covered.

      At some point along my lactose intolerance journey, having a perpetual stomach ache became a part of my personal brand. Sometimes it’s just easier to laugh about feeling constantly bloated than it is to turn down some delicious vodka pasta. However, as much as I stand by my generation’s insistence that hot girls have stomach issues, the payoff of listening to my body ultimately always reminds me that happy girls optimize their digestion in order to avoid constant discomfort. Enter Nicole Berrie, founder of Bonberi and author of Body Harmony, an expert on intuitive eating and listening to your cravings—both physically and emotionally.
      This week on The Everygirl Podcast, Nicole shares her philosophy on recognizing the difference between physical and spiritual hunger while prioritizing digestive health. Having pulled herself out of an eating disorder and addiction through a love of creating delicious food, Nicole is passionate about digestive wellness. If you’re like me and want to feel your best without restricting yourself from the foods you love the most, this is the episode for you. Read on for Nicole Berrie’s top hacks for optimizing digestion, and check out this week’s episode of The Everygirl Podcast for more.

      1. Eat lighter to heavier throughout the day
      In addition to eating as intuitively as possible, Nicole follows the practice of food combining, which essentially means eating in a way that supports digestion and elimination. Often, in order to make digestion as easy as possible for herself throughout the day, Nicole will make herself a fruit plate in the morning, have things like sweet potatoes, avocados, and cooked vegetables in the middle of the day, and finish with heavier proteins and starches.
      This doesn’t necessarily mean that Nicole follows a strict eating formula for breakfast, lunch, and dinner. “I have to feel free and feel that I’m doing things in a way that feels right for me and easy first,” she said on The Everygirl Podcast. This simply means eating lighter to heavier as the day progresses in order to reduce bloat.

      2. Eat raw foods before cooked foods
      On the podcast, Nicole emphasized that feeling good and energetic is our personal currency: it’s our way to move through daily life with ease. “Once you get into your intuitive eating, there should be no shame or guilt about wanting to dive into feeling physically amazing,” she said.
      Another element of food combining that Nicole incorporates into her life in order to feel her best is eating raw foods, like uncooked fruits and vegetables, before cooked foods. According to her, when we eat raw fruits and vegetables, they move through our bodies quickly, but cooked starches and proteins take a bit longer for us to digest. Try starting your day with raw foods before moving on to cooked dishes, and see how your energy transforms throughout the day.

      3. Be flexible with yourself and check in with your cravings
      A large part of diet culture, even when it is well-meaning, is about giving us one-size-fits-all guidelines for our consumption. “As a whole, a lot of us are sick of being told what to eat and how much to eat,” Nicole said on The Everygirl Podcast. Listening closely to our own individual bodies for hunger and fullness cues, as well as spiritual and physical cravings, is the solution to eating in a way that leaves us truly satisfied. This is intuitive eating, and it can be an amazing way to support your digestive health without restricting yourself.
      “We have to constantly be taking inventory about how we are feeling around nourishment,” Nicole said. If we’re feeling bloated and uncomfortable after eating certain foods, are we really feeling nourished? The answer is probably not, which is why Nicole recommends blending food combining and digestive wellness with intuitive eating in order to optimize digestion while preserving our mental health. In her perspective, life is all about eating things that are delicious, and feeling awesome afterward. More

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      An Expert Weighs In: The How and Why of Negotiating Your Salary

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      Welcome to The Everygirl Podcast. Whether you’re looking for insider secrets from successful women that have your dream job, are interested in expert advice to transform your health and feel your best, or just want to be entertained and laugh along with us on your commute, we’ve got you covered.

      If there’s one thing I hate more than confrontation, it’s confrontation that has anything to do with money. I want to crawl under a rock anytime salaries, wages, or budgets are brought up. Unfortunately, I can’t turtle my way out of conversations about money, and neither should any woman. That’s why this week on The Everygirl Podcast, we’re speaking with Jennifer Justice, former entertainment lawyer for Jay-Z and Beyoncé and founder of The Justice Dept.
      Jennifer has dedicated her career to advocating on behalf of women who are underpaid and overworked in male-dominated industries. She has a wealth of knowledge (pun intended) about wage negotiation tips and tricks. Why should we be making the conscious, informed choice to negotiate our salaries? Read on for Jennifer’s answer, and check out this week’s episode of The Everygirl Podcast for more.

      Why you should be negotiating your salary

      Advocating for your own worth makes you a better asset to the company
      When you’re offered a new position, it’s a big deal. Odds are that the company you are negotiating with has sifted through several candidates in order to land on you. According to Jennifer, one of the main reasons why salary negotiation is so important is because once an employer has decided they want you to be a part of their company, they are going to want to do everything possible to make sure that the deal is sealed. “Hiring people takes a lot of human capital time and effort,” Jennifer said on The Everygirl Podcast. “If you’re not advocating for yourself, are you going to advocate for the company?”

      The wage gap is real: negotiation is your way to help close it
      PSA: Women are 200 years away from closing the wage gap. Of course, much of this unfortunate statistic has to do with systemic sexism; however, Jennifer advocates for salary negotiation because she knows that when individual women fight for higher wages, the more capable they are of changing that system. “We’re not asking for enough, and we’re being underestimated and underpaid,” she said.
      When you advocate for higher wages for yourself, you have more opportunities to support other women, buy women’s products, and put money back into what Jennifer refers to as the matriarchal economy. Salary negotiation is about more than just your own finances; it’s also about closing the wage gap, one step at a time.

      Jennifer Justice’s top negotiating tips

      If possible, negotiate over email
      According to Jennifer, asking for more money face-to-face, or even on a Zoom call, can make you lead with emotion. Her recommendation is to discuss potential options and offers over the phone with your employer, but if negotiation is needed, tell your employer you need time to think about it. Then, actually do take some time to think about it, and communicate your thoughts in a well-composed email so you can lead with logic rather than emotion.

      Act as if you are negotiating for someone you really care about
      Sometimes, it can be easier to advocate for others than it is for ourselves. Jennifer suggests imagining yourself negotiating on behalf of your friends, family, significant other, or even your pet. “Ask yourself what it is in your life that you love more than yourself. For me, it’s my kids,” Jennifer said on The Everygirl Podcast. “When someone is trying to take advantage of you or get too much out of you, they’re really doing it to that person you love so much.”
      At the end of the day, if you are being underpaid for the work you are doing, you will have less time to put into the things and people you love. Whether that’s time with your family or resources for your kids (or pet, or even your passions!), being underpaid will affect many areas in your life. Remembering this while you go about the negotiation process can help put things in perspective.

      Ask for all the things, not just a higher salary
      Unfortunately, higher wages are not always something that you can count on during a negotiation process. Budgets are budgets, and as much as you may want to break the glass ceiling with your salary, sometimes it’s just not in the cards. Jennifer recommends presenting an alternative to higher wages, such as higher benefits.
      Jennifer even suggests asking for a different title as a trade-off for salary when negotiating. “You need the title for wherever you’re going next,” she explained on The Everygirl Podcast. “That actually speaks to what you’re going to do, versus the salary, which the next company’s not going to know about.” Getting a better title for your job, even when you might not receive a salary increase, can set you up for success in the long run. As Jennifer points out, negotiating is all about creating a brighter future. More

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      The Detailed Morning Routine of the Internet’s Supplement Queen, Siff Haider

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      Welcome to The Everygirl Podcast. Whether you’re looking for insider secrets from successful women that have your dream job, are interested in expert advice to transform your health and feel your best, or just want to be entertained and laugh along with us on your commute, we’ve got you covered.

      As someone who falls squarely into the forgets-to-take-her-vitamins-every-morning camp, there’s no morning routine that I aspire to more than that of the supplement queen herself. By supplement queen I am (of course) referring to Siff Haider, co-founder of Arrae and host of The Dream Bigger Podcast. This week on The Everygirl Podcast, we’re sitting down with Siff to learn everything there is to know about supplements, entrepreneurship, and her personal wellness hacks.
      After struggling with her immune system and digestion, Siff turned to holistic medicine and quickly found that small changes made a huge difference for her well-being. She co-founded Arrae with her husband in 2020, and has been sharing her wellness journey online for years. Read on for Siff Haider’s super-detailed morning routine, and check out this week’s episode of The Everygirl Podcast for more.

      Coffee and journaling
      After she wakes up, scrapes her tongue, brushes her teeth, and chugs a bottle of water, Siff likes to sit down with a cup of coffee and her journal. Her go-to coffee is a cinnamon Americano, and she sips it for twenty minutes while she does nothing but write. According to Siff, her journaling routine is the most important, sacred ritual of her day. “I take so much joy from it,” she said on The Everygirl Podcast.
      Siff’s favorite kind of journaling is “Future You” journaling, which is a kind of manifestation journaling where you imagine your future self and write down every little detail you can imagine about her life. It’s an aspirational ritual that is so rewarding (and easy) to work into your own morning routine.

      Get outside and walk
      Siff prioritizes getting outside first thing in the morning and taking a quick walk. “My non-negotiables are getting outside in the morning for my walk, journaling, and movement whenever I can get it in,” she said on The Everygirl Podcast. Learning the benefits of walking as an exercise was a game-changer for her, because when she was younger, she thought she needed intense HIIT workouts and cardio to feel her best. But now she knows it’s the little things like walking that have made the biggest difference in her health journey.

      Resistance training or Pilates
      Movement is another non-negotiable in Siff’s morning routine, and for her, the best ways to get active are weightlifting at the gym or taking a Pilates class. “Building muscle is what protects you from degeneration when you’re older,” she said. “It allows you to stay more vibrant for a longer period of time. I’m really interested in the longevity play.” However, Siff emphasizes that there’s no need to follow the exact workout that anyone else is doing in order to discover a morning movement that is effective for you. To her, it’s all about finding and doing what your body loves. More

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      3 Valuable Career Lessons for Women, According to Kendra Scott

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      Welcome to The Everygirl Podcast. Whether you’re looking for insider secrets from successful women that have your dream job, are interested in expert advice to transform your health and feel your best, or just want to be entertained and laugh along with us on your commute, we’ve got you covered.

      Once upon a time, when The Everygirl had just barely hit the internet (think: ballet flats are trending, but like…for the first time), we published a fun little career profile on jewelry designer Kendra Scott. Ten years later, Kendra’s career advice is even more valuable than it was back in the ol’ days, which is why we’ve reunited with her for this week’s episode of The Everygirl Podcast. As a mega-successful jewelry designer, empathetic entrepreneur and philanthropist, and involved parent, Kendra Scott has brought a revolutionary customer-first approach to the world of fashion and jewelry.
      From her first failed attempt at launching a hat company at the age of 19 all the way until publishing her memoir Born to Shine, we can all learn something from Kendra’s fascinating career story. Whether you’re curious about entrepreneurship yourself or just want to learn some lessons from one of the most successful women in the country, read on for three valuable career lessons from Kendra Scott that every woman should know, and listen to her interview on The Everygirl Podcast.

      1. Build a community of support, and don’t be afraid to ask for help
      96% of Kendra Scott employees are female, and Kendra sees this internal makeup as a huge strength to her brand. Part of that is the community of support that she has built among her employees; as a mom and a CEO, Kendra has a lot to do in her day, so she isn’t afraid to ask for help. “I really believe that we are stronger as women when we can be vulnerable with one another,” Kendra said on The Everygirl Podcast. That kind of vulnerability is what has made Kendra the CEO that puts the work-life balance of her employees first, while also running a billion-dollar business.
      If you’re feeling overwhelmed in your career, whether it’s about balancing work and life or completing an important project, asking for help can be a revolutionary positive act. When you ask for help in your career, it allows others who are feeling the same way to feel okay asking for help, too. This is what creates a community of support in your workplace that can carry you on to the next big thing.

      2. Emotion, compassion, and sensitivity are secret weapons for women leaders
      Given her massive success, Kendra spends a lot of time mentoring other young female jewelry designers in order to launch them to success in a challenging industry. She says that it’s important to her to never see other female designers as competition, and instead to look upon their success with an abundance mindset, because the empathy that women leaders have is capable of changing the world. “We lead with a lot of compassion, and it’s not a weakness,” Kendra said. “It’s not a weakness to have heart, to be thoughtful about things, to be emotional.” As a woman in the workplace, seeing empathy as a superpower instead of a weakness can launch you to new heights in your career.

      3. Learn to harness the power of being told “no”
      We all know that rejection in your career can really sting. When she first started out, Kendra was told “no” a lot: by potential buyers, by critics of her decision to invest in brick-and-mortar stores, and the list goes on. Through these rejections, Kendra developed a system: whenever she’s told “no,” she flips it around and says it’s “on.” She uses every “no” as an opportunity to learn why she received that rejection, and to ask questions about how she can do better in the future. “I become a sponge of information, I want to learn from this. And then I say to them, ‘Thank you so much for this great information,’” Kendra explained. Thankfully, hearing the word “no” never slowed Kendra Scott down, and now it won’t slow you down, either. More

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      The Founder of Megababe Will Transform the Way You Think of Your Body—Here Are Her Tips

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      Welcome to The Everygirl Podcast. Whether you’re looking for insider secrets from successful women that have your dream job, are interested in expert advice to transform your health and feel your best, or just want to be entertained and laugh along with us on your commute, we’ve got you covered.

      Growing up in the early 2000s was not for the faint of heart: low-rise jeans were trending, most celebs walking the red carpet had the same (unrealistic) body type, and Regina George berating herself in the mirror in Mean Girls burned itself into your brain. These are the things that shaped many of our perceptions about ourselves and our bodies. Luckily, the 2020s have brought us body acceptance advocates like Megababe founder and “Body Talk” author Katie Sturino, this week’s guest on The Everygirl Podcast. If you’re looking to get rid of toxic body negativity or just love yourself more, Katie has a ton of advice for you. Read on for some of her best advice for achieving body acceptance, and check out this week’s episode of The Everygirl Podcast for more.

      Find a community of support
      Katie struggled with her body image for most of her adult life. She didn’t fully accept and love her body until she was 34 years old and realized that she was not alone in her experience of negative body image. “It was like I was standing alone, holding my breath my whole life, and then the lights came on and there were so many women in the room who were like, ‘We look like you too, and that’s OK!’” Katie said. A crucial moment for her was creating an online community of women who had struggled with body image their whole lives and were reclaiming the narrative around their bodies. To build your community, reach out to family and friends for support and fill your social media feed with accounts that make you feel good about yourself instead of bad. 

      Notice negative self-talk
      Before you transform the way you think about yourself and your body, you have to get a sense of where you’re at emotionally: how are you speaking to yourself every day? What do you say to yourself when you look in the mirror, or walk into a room full of people you’ve never met before? According to Katie, the most powerful step is to notice negative self-talk. Once you notice that you are being extra hard on yourself (especially regarding your appearance), you can work on changing those thoughts.

      Set clear boundaries
      For many women, negative body image and physical insecurities have been passed down through generations. Different age groups set different expectations for their appearances, but all of these expectations stem from the idea that our bodies are somehow not good enough. Katie discusses some of the conversations she has had with family members, and how she has set boundaries and entered those conversations with empathy. According to her, the most effective approach when a family member or close friend comments on your appearance is to empathize with the insecurities that the person must be feeling before drawing the line and letting them know that those comments don’t have a place in your relationship. As Katie said, “It’s about taking someone else’s insecurities off of you.”

      Know the true definition of body acceptance
      When it comes to your relationship with your body, thinking in extremes is rarely helpful. Katie explained that people often assume that loving your body means you don’t want to change anything. “People will be like, ‘You can’t lose weight because that would mean that you’re not accepting of your body.’ That’s not true. What I am saying is that my value is not connected to my body.” If you feel like cutting your hair, losing weight, getting Botox, treating yourself to a mani pedi, etc., and that feeling is coming from a place of confidence and positivity, then go for it. Body acceptance doesn’t mean you never care to change your appearance, but that you know your appearance does not determine your worth. More

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      Everything You Don’t Know But Need to About Making (and Achieving) Resolutions

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      Welcome to The Everygirl Podcast. Whether you’re looking for insider secrets from successful women that have your dream job, are interested in expert advice to transform your health and feel your best, or just want to be entertained and laugh along with us on your commute, we’ve got you covered.

      Historically, I’ve always loved resolutions. There’s something about setting goals for a new year that just feels so hopeful—that is, until a few months into the new year when I lose motivation to keep up with my goals or forget what I wanted to accomplish in the first place. If even a wellness editor and health coach feels disappointed year after year of failed resolutions, I know other people are feeling let down too, which is why this week on The Everygirl Podcast we’re talking all things setting (and keeping) resolutions. While I’m a sucker for personal growth and I write all day about getting healthier and happier, I’m saying “thank you, next” to new year’s resolutions.
      For one, the foundation of New Year’s resolutions is change—lose weight, work out more, get a promotion, save more money—and glorifying change might tell your brain that you’re not good enough as you are (“new year, new me?” What’s so wrong with the old me?). We’re all working on building more self-love, but there’s a fine line between working toward growth and not feeling enough as is. Plus, resolutions just don’t work. According to U.S. News & World Report, 80% of New Year’s resolutions fail by February. So why is it that even the best-intentioned resolutions don’t stick? Read on to find out why resolutions haven’t worked in the past, and check out this week’s episode of The Everygirl Podcast for advice to set goals that actually last.

      Why is it so hard to stick to resolutions?
      In many cases, the resolutions we set aren’t actually what we value. Do you really want to lose 20 pounds by summer, or is it something you feel you should do to be more confident? Do you really want to earn a graduate degree, or do you just feel unsure about your next career move? We often set resolutions that we think will make us feel happier, more successful, or more confident without realizing that thinking that happiness, success, and confidence are circumstantial distracts us from actually feeling good in our lives as they are. Plus, losing weight doesn’t necessarily make you more confident, just like getting a promotion won’t necessarily make you feel like you’re in the right career path.
      Even if your goals are truly rooted in what you want, things don’t often work out as planned because of outside influences. Not to sound like one of Oprah’s self-help books, but resolutions that are based on the destination instead of the intention are setting you up for failure. If you want that raise by the end of the year, your company might not have the money, even if you worked hard for it. Likewise, if you lose 15 pounds and not 20, you’ll feel like you failed since you didn’t hit your goal instead of feeling proud of what you did accomplish. Instead of making resolutions, consider dedicating 2023 to overall becoming happier, healthier, and better (because we’re growing all the time, not just at the beginning of the new year). Ditch your list of resolutions and do these eight things instead:

      What to Do Instead of Making New Year’s Resolutions
      1. Create a list of things you’re looking forward to this year
      You’ve probably thought “2023 is going to be my year,” but why is it going to be your year? Record everything you’re excited about from now until 2024. Do you have a friend’s wedding, a special anniversary, a big life change, a graduation, or a fun birthday celebration? What about the little things, like a new season of your favorite TV show or a list of books you want to get through? What about the even smaller things like the changing of the seasons or recipes you’re excited to cook? You don’t have to wait until 2024 to realize 2023 is “your year.”

      2. Record the lessons you learned in 2022
      Whether in your career, relationships, life circumstances, or happiness and wellness, you can probably see a big difference from where you were this time last year. And when you look at where you are now compared to where you were last decade, the change is even more monumental. You have changed and grown over the year(s), so identify what exactly is different. What lessons have you learned, and in what ways have you grown that you’re proud of? Instead of focusing on what to accomplish next, celebrate how far you’ve come, knowing that you’re doing better than you think.

      3. Book a vacation
      The new year doesn’t have to be about change; it should also be about celebration. Treat yourself to a getaway whenever you can take some PTO, whether it’s that Europe trip you’ve always dreamed about, a long weekend in a nearby city with your best friends, or a summer staycation with your significant other or sister. Not only will a trip be something to look forward to this year, but it will also be a way to remember 2023 for years to come while celebrating all you’ve accomplished in 2022. 

      4. Spend more time with loved ones
      Instead of committing to new things to do, commit to the loved ones who are already in your life. Call your mom more often, schedule weekly coffee dates with your work wife, plan more weekend brunches with your best friend, sign up for a new yoga studio with your sister, and fit in weekly date nights with your significant other. After all, maybe achieving “happiness” isn’t about what we don’t have yet but what we already have that we need more of. Trust me, it will be the one resolution that will stick.

      5. Make a vision board
      Resolutions are often focused on the “doing,” or the actions you need to take. Instead, focus on the person you want to be and the life you want to have. Create a vision board displaying what you want, whether it’s in your career, your love life (pictures of Tom Holland, anyone?), your home environment, or just how you see your truest self. It doesn’t have to be elaborate or take hours to create. Your vision board can be as simple as a big picture goal list taped to the fridge. Set up the vision board in a location you’ll look at often and add to it as your dreams develop. Focus on the “being,” and the “doing” will happen naturally. If you’re looking for more guidance with your vision boarding, listen to our episode of The Everygirl Podcast featuring manifestation expert Roxie Nafousi. 

      6. Create a list of what you love about yourself and your life
      Screw changing—you’re already pretty great as you are. Make a list of everything you love about yourself as if you were writing a love letter: the smile you got from your mom, the strong legs that can run miles, the ability to laugh even when you’re sad, or the hard work ethic that your younger self would be proud of. Also, record what’s going well in your life. Are you close to your siblings, live in a city you love, or have the career you always wanted? Goal setting is important for growth, but what’s the point of making goals if we can’t feel happy once we reach them?

      7. Set different themes for every month
      Instead of resolutions for a whole year, dedicate each month to a theme. For example, January’s focus could be adding more plants to your diet, February’s focus is finding workouts you love, March might be about focusing on your finances to save more money, and the intention for April is spending more time in nature. 30 days of exploration and intention feel a lot more achievable (and more fun!) than 365 days to reach a specific goal. The key is to sett intentions rather than end goals, which means you’ll be proud of yourself no matter what you accomplish while still making major transitions and growth in various areas of your life.

      8. Choose a word or affirmation for the new year
      Do you feel ready to make some major improvements in 2023? Choose a word or affirmation to summarize what you want your focus or vision to be this year. Is it health, balance, happiness, self-love, gratitude, connection, or confidence? Consistently remind yourself of your focus and make decisions based on it whenever possible. For example, if you’re deciding on spending a Friday night in or going out with your friends, which option will bring you closer to your intention of self-love? If you’re deciding on whether to go to a workout class or take a rest day, which choice will bring you closer to gratitude for your body? Find a focus for the year and you’ll subconsciously be making thousands of choices to reach a huge goal. If a sentence is more your style, pick an affirmation. Write it down, hang it on your mirror, and make it the wallpaper on your phone until you start to think of everything in terms of your 2023 affirmation. More

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      Consider This Manifestation Expert’s 7 Steps Your 2023 Roadmap

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      Welcome to The Everygirl Podcast. Whether you’re looking for insider secrets from successful women that have your dream job, are interested in expert advice to transform your health and feel your best, or just want to be entertained and laugh along with us on your commute, we’ve got you covered.

      Let’s get corny for a second. When manifestation first started to go viral, I didn’t exactly buy into it. I misperceived it as repeating constant affirmations or strictly visualization, and was under the impression that my journaling techniques for goal-setting were far more effective. Then, a year and a half ago, I landed an internship interview at The Everygirl, and realized that I had been thinking about working here every single day since I was 15 years old without ever once writing down a goal about it. I literally thought my dream first job into existence, almost unintentionally. Turns out, I have manifestation to thank for having the opportunity to do something I love every day.
      Whether you’ve yet to be convinced or consider yourself a manifestation convert like yours truly, this week’s episode of The Everygirl Podcast has something for you. In this episode, Josie sits down with queen of manifestation Roxie Nafousi to break down misconceptions about manifestation (hint: my old journaling techniques? Yeah, those were kinda manifestation too), unpack some of the science behind manifestation, and walk through Roxie’s manifestation routine. Read on for Roxie’s 7-step manifestation practice (check out her book Manifest: 7 Steps to Living Your Best Life for more details), and listen this week’s episode of The Everygirl Podcast for more tips from Roxie.

      1. Be clear in your vision
      Let’s say you want to manifest something specific in 2023, like landing your dream job. According to Roxie, the first step is all about really honing in on a specific goal, asking yourself questions about what you do and do not want to attract as you work towards that vision. Thinking about who you want to be and how you want to feel while you manifest will allow you to be as clear as possible in your vision. To help out with this step, Roxie recommends creating vision boards and using visualization techniques.
       
      2. Remove fear and doubt
      In order to succeed in your manifestation, you need to believe that you are worthy of receiving the things that you are manifesting. This step is absolutely crucial for building your self-confidence so that you are capable of going out and achieving all of your dreams. As Roxie says, this means doing lots of inner work and introspection, and can often be the hardest (but most worthwhile) part of the manifestation process. One helpful tip that Roxie recommends on The Everygirl Podcast for moving forward with this step? Whenever you receive a compliment, instead of negating it, respond with a simple “Thank you.”

      3. Align your behavior
      A common misconception about manifestation is that it’s all happening in your head or on a vision board. According to Roxie, that couldn’t be further from the truth, because step three happens in the real world. Aligning your behavior means stepping out of your comfort zone and implementing habits that will launch you to where you want to be. “This is really about stepping into the character of your future self. It’s about taking action, taking risks,” Roxie says. “It’s about being the change that you want to create.” Take a look at the habits and actions you are taking in your life, especially those that you repeat frequently like a morning and night routine, and live according to your goals.

      4. Overcome tests from the universe
      According to Roxie, there are two sides to this middle step in the manifestation process. The first is about not settling for less than you deserve: if an opportunity is coming your way but you’re looking ahead to something even bigger, perhaps now is not the time to settle. Roxie uses the example of manifesting a great partner, going on an amazing first few dates with a certain person, and then realizing that they’re starting to be inconsistent: this is a test from the universe, and your own self-worth will help you walk away from that situation. The other side of this step is about how you meet challenges and rejection, and your ability to bounce back from those tests without losing your confidence.
       

      5. Embrace gratitude without caveats
      “Cultivating an attitude of gratitude is a key and integral part of manifestation,” Roxie says on The Everygirl Podcast. “The manifesting sweet spot is knowing where you want to go whilst being entirely grateful for all that you already have.” According to her, manifesting cannot just be about bringing new things into your life; it also has to be about feeling appreciative of the things that are already there. There are many gratitude practices to try, but Roxie’s favorite is a positivity journal, where you write down every single good thing that happened to you today, big and small.

      6. Turn envy into inspiration
      Envy is often coded in our society as an entirely negative emotion, but Roxie sees the flip side in her manifestation practice. It’s something that we all feel, and can turn into a powerful tool, as it shows us where we still need healing: it opens our eyes to our own scarcity mindsets. Envy can be turned inside out into inspiration by leaning into an abundance mindset and believing that there is enough out there for everyone, including ourselves.

      7. Trust in the universe
      This final step in Roxie’s manifestation routine is all about letting go. Impatience and desperation do you no favors in the manifestation process, and trusting in the universe looks like truly believing that the things you have worked for will come to you in time. It’s the mental equivalent of submitting the job application, shutting your computer screen, and not obsessively checking your email for the next several days, because you believe so strongly that what you deserve will come to you. As Roxie says on The Everygirl Podcast, “Strengthen that magnetic, unwavering confidence that you know everything is going to be OK.” More

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      in health and weelbeing

      A Nutritionist Swears These Hacks Will Help You Eat Healthier During the Holidays

      by

      Welcome to The Everygirl Podcast. Whether you’re looking for insider secrets from successful women that have your dream job, are interested in expert advice to transform your health and feel your best, or just want to be entertained and laugh along with us on your commute, we’ve got you covered.

      ‘Tis the season—that is, ‘tis the season for green beans to carry the entire nutritional value of our holiday meals on their backs. Healthy eating during the holidays can be incredibly difficult: from grappling with guilt for indulging to limited healthy options, sometimes an event that is meant to be festive can instantly become stressful.
      This week on The Everygirl Podcast, we spoke with Lisa Moskovitz, a registered dietitian and nutritionist, to break down all of the stressors related to food and eating during the holidays, and exactly how to tackle them. Moskovitz is an expert on all things related to intuitive eating, maintaining a healthy relationship with food, and combating diet culture. So read on for Moskovitz’s top three tips for healthy eating during the holidays without stress (hint: the green beans are definitely gonna make the plate), and check out this week’s episode of The Everygirl Podcast for more.

      1. Reevaluate your relationship with food through reflective journaling
      Chances are that at some point in your life, you’ve heard that the most common time of year to gain weight is the holiday season, and–if you have a complicated relationship with food–you might find this fact very stressful. Moskovitz wants to put your mind at ease, because she has found through her own nutrition practice that the average winter weight gain for most people is less than 1lb (so it is not worth the stress!). For Moskovitz, the far more important thing than what you are eating during the holiday season is why you are eating it.
      In order to combat some of the complex feelings about food and nutrition that can come up during the holiday season, Moskovitz recommends getting into journaling. This does not mean tracking your calories in a journal or even writing down what you eat; instead, Moskovitz recommends writing about how you feel about food and the holiday season first. Asking yourself why you might feel triggered by certain foods, or even just thinking about what it means to you to be able to sit down and truly enjoy a holiday meal with your loved ones can make all the difference in your mindset approaching the holiday season.

      2. Eat balanced meals at regular intervals
      We’ve all been there: it’s 3 p.m. on one of the busiest work days leading up to the holidays, and suddenly you realize that the last thing you ate was a plate of cookies and a glass of eggnog the night before. As busy as this time of year may be, Moskovitz emphasizes the importance of eating meals at regular intervals as often as possible. “With holidays, especially if you are someone who’s hosting or preparing or busy with deadlines, it’s very common and easy to skip meals,” Moskovitz said. “What I always tell people is that you can eat a little bit now, or you can eat a lot more later. It’s very important to be consistent with eating times and stay nourished.”
      According to Moskovitz, eating balanced meals regularly will make it much easier to be mindful about your food choices during the holiday season. Her formula for a well-balanced meal includes fiber-rich carbs, lean proteins, and anti-inflammatory fats. When you stay consistent with your eating habits, you can feel the benefits of a stable mood, less anxiety about food, and more energy throughout the entire season.

      3. Fill half of your plate with vegetables
      As wonderful as they are, holiday buffets can be overwhelming. Moskovitz says there are just two key questions to ask yourself when faced with any food choices: what am I craving, and how can I make this more nutritious? She emphasizes that it’s not about labeling foods as good or bad, or about calorie counting: it’s about eating in tune with what you know will satisfy you and make you feel best. If you do want to follow a formula, Moskovitz suggests filling half of your plate with vegetables, a quarter with protein, and a quarter with a starch. She says that it is always important to include something you’re craving on your plate, whether it’s mac and cheese or a slice of pie, because doing so will allow you to eat healthy while still genuinely enjoying a delicious holiday meal. More