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      Got a Breakout? Here Are the Foods to Eat ASAP

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      We’ve all experienced a breakout that shows up unannounced, and no amount of concealer is enough. You’ve got your skincare routine down to a science (investing in all the best, cutting-edge serums, creams, and masks, no less), and yet, acne is still a thing. WTF? You can go to your trusty spot treatment or pimple patch, but you might also want to look in your fridge to help clear up the breakout too. A clear, glowing complexion begins with what we put in our bodies. The skin is a reflection of what’s going on inside, so it makes sense that loading up on whole, nutrient-dense foods can only help to combat pesky papules, blackheads, whiteheads, cysts, you name it. 
      Ahead, dermatologist-and-registered-dietitian-approved foods to eat to banish an acne flare-up stat. Word to the wise: As much as we want to get rid of a breakout like yesterday, it can take up to 12 weeks for a dietary change to have a noticeable effect on the skin, so hang in there. Glowing skin awaits. 
       
      1. Water
      If you need a reason to keep sipping on that H2O, consider this: By maintaining proper hydration, you’re giving your body a leg up in optimal digestion, hormone balance, detoxification, and circulation, which, simply put, can lead to glowing, flawless skin. Plus, Jennifer Aniston and Beyoncé swear their water intake is the secret to their glow, and who are we to argue with them? “Proper hydration is essential for healthy skin,” agreed Melissa Wasserman Baker, a certified RDN and Founder of Food Queries. “Drinking an adequate amount of water helps maintain skin moisture and can contribute to a more vibrant complexion.”

      2. Green Tea
      Swap your morning cup of joe for some matcha tea. You’ll get your dose of caffeine while consuming polyphenols that can act as antioxidants (read: protect your cells from harmful free radicals that would otherwise damage them) and also reduce inflammation. Translation: The green drink packs a one-two punch in preventing oxidative stress, slowing down the aging process, and repairing and rejuvenating your skin. Dr. Anna Chacon, a board-certified dermatologist, also cited that when combined with lemon, green tea is effective in treating acne.

      3. Leafy Greens
      Is there anything sexier than getting your greens in? Apparently not when it comes to your skin. “Dark leafy greens like spinach and kale are excellent sources of vitamins, minerals, and antioxidants that can promote skin health and healing,” Baker said. Consuming these veggie staples translates to increased resilience against sun damage and external toxins like pollution, thanks to being antioxidant-packed, as well as boosting collagen and elastin production. What’s more, spinach and kale are rich in vitamin C, which increases the cellular turnover of the skin and produces healthy, new skin cells for vibrant and youthful skin. 

      4. Berries
      Cue the power of antioxidants once again because berries are chock-full of the mighty compounds. “The antioxidants in berries operate as a double-edged sword against those bothersome dark spots, preventing them from ever forming in the first place,” Dr. Chacon explained. When you snack on the likes of blueberries and strawberries, you’re loading up on vitamin C and anthocyanin, antioxidants that act as a powerful skin weapon that promote healing and may help your body build more collagen, AKA a protein that gives your skin structure and plumpness.

      5. Papaya
      The tropical fruit has not only earned its right as a healthy snack but also as an effective and potent ingredient in skincare products. It’s no surprise considering a study found that papaya has a high content of vitamins A, B, and C and proteolytic enzymes, such as papain and chymopapain, that have antibacterial, antifungal, and antiviral properties. “Papain is strong enough to exfoliate dead skin cells, unclog pores, lighten acne scars, and moisturize skin when applied topically to the skin and stop any additional outbreaks,” Dr. Chacon described. 

      6. Sweet Potato 
      The root veggie makes more than just an essential Thanksgiving dish. Abundant in beta-carotene, sweet potatoes get converted in the body to retinol. “A vitamin A derivative, retinol is excellent for treating acne and preventing wrinkles,” Dr. Chacon conveyed. Retinol also encourages skin cell production, helps unclog pores, exfoliates your skin, and enhances collagen production, which can reduce the appearance of fine lines and wrinkles and increase elasticity. The result? A fresher, plump appearance. Furthermore, as an antioxidant, beta-carotene holds the potential as an anti-aging agent.
       
      7. Lemon 
      More than just a refreshing flavor addition to your water, lemons are known for their detoxifying effects—and not just when you ingest their vitamin C and citric acid components. According to Healthline, there’s a growing popularity for using lemons on your skin as a natural treatment for skin conditions, like age spots and acne. “The natural astringent properties of fresh lemon juice make it a popular remedy for reducing the appearance of blemishes and tightening drooping skin,” Dr. Chacon agreed. Because of the acidity of lemon juice, it can help decrease inflammation and oil that may contribute to the formation of acne. Additionally, citric acid, a type of alpha hydroxy acid (AHA), can aid in breaking down dead skin cells that lead to noninflammatory forms of acne, like blackheads.
       
      8. Omega-3 Fatty Acids
      Step aside, pricey skincare products and treatments. While they have their place, foods brimming with omega-3 fatty acids—fatty fish (think: salmon and tuna) and nuts and seeds (think: walnuts, flaxseeds, chia seeds)—can help improve barrier function, inhibit inflammation, and promote skin healing that money can’t buy. Omega-3 fatty acids also help lower the production of inflammatory compounds that contribute to the aging process.
       
      9. Probiotic-Rich Foods
      Consuming probiotic foods can help maintain a healthy, balanced gut microbiome, which may help reduce eczema, acne, dry skin, and even wrinkles and skin cancer risk linked to UV damage. Certain probiotic strains have been demonstrated to boost the skin’s production of ceramides, or lipids (fats) that trap moisture in the skin and keep acne-causing bacteria levels in check. A 2016 review demonstrated that probiotics can restore skin pH, alleviate oxidative stress, reduce premature aging of the skin caused by UV light, improve the skin’s barrier function, and enhance hair quality. So stock your fridge with yogurt, kefir, sauerkraut, and other probiotic-heavy eats—both the gut and skin will thank you. 
       

      7 Foods I’m Adding to My Diet To Combat Chronic Inflammation More

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      People Who Live the Longest Share This Trait

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      We’ve been taught that a long and healthy life boils down to a simple formula: eat healthy and exercise. But the secret to longevity may not be as simple as what we eat and how much we move. According to a study in the book Ikigai: The Japanese Secret to a Long and Happy Life, people who live the longest also have something called ikigai, which is more of a personality trait and mindset. I enlisted the help of mental health professionals to find out the meaning behind ikigai and how to live longer and healthier lives.
       

      In this article

       
      What is “Ikigai?”
      “The concept of ikigai comes from a Japanese philosophy referring to what gives a person a sense of purpose in life,” explained Veronica Hlivnenko, a psychologist and holistic health counselor at InPulse. “Ikigai is a broad concept that indicates your reason for being, the passion that drives you throughout your life, the bliss that brings you joy and inspires your zest for living. Japanese culture believes having an ikigai is the key to a person’s happiness, mental and physical health, and longevity.” 
      “When you have a clear purpose—a sense of meaning for life—it motivates and energizes you to take action, to strive, and to persevere,” conveyed Dr. Harold Hong, a board-certified psychiatrist at New Waters Recovery. “Having ikigai can help you to live with intention. You’re no longer just going through the motions, but instead actively pursuing something that brings meaning to your life. It’s something that carries significance for both you and those around you.” One recent study among older Japanese adults discovered that having ikigai was associated with decreased depressive symptoms, and increased happiness, life satisfaction, and physical wellbeing. 
      “Finding one’s ikigai involves answering four categories of questions, acknowledging your passion, mission, vocation, and profession: what you love, what the world needs, what you are good at, and what you are paid for,” Hlivnenko stated. Translation: Your ikigai comes down to the intersection of where your passions, talents, and skills meet what others need. Simply put, it’s your “why” for getting out of bed every morning. 
       
      How Ikigai Affects Health
      When you live life with purpose rather than living on autopilot, it’ll have a domino effect on your behaviors that will naturally promote longevity. “Ultimately, when you’re driven by your life purpose, you internally and externally program yourself not only on wanting but chasing a happier and longer life,” Hlivnenko described. “It means you adjust your lifestyle choices to this intention and treat yourself accordingly. Thus, people with a defined ikigai tend to stick with a healthier lifestyle as they have strong inner motivation for healthy behaviors, such as maintaining a balanced diet, regular exercising, prioritizing self-care, and not getting into bad habits. All these are the keys to a more extended lifespan.”
      As for your mental health, Hlivnenko illustrated that a clear sense of purpose makes life meaningful and creates a solid foundation for psychological well-being. “When people are confident with what they are doing, they naturally experience less stress and anxiety, which prevents their health from being compromised and alleviates the risk of depression and prostration,” she said. “Besides, consciously pursuing your ikigai can help you develop better coping mechanisms through adversities, bringing the vision in which direction to move, enabling you to avoid being overwhelmed or slowed by unproductive emotions, and inducing a positive attitude in the face of challenges.”
       
      Tips for Finding Your Ikigai
       
      Journal
      Putting pen to paper enables you to self-reflect, work through your thoughts, and explore your feelings. Ask yourself what matters to you and visualize your future self and what you’d be doing. “Journaling is a highly helpful mindful practice for those seeking to develop emotional awareness,” Hlivnenko said. “Putting your thoughts with ink to paper enables you to look at them in a more rational and structured way. It provides an opportunity for relaxed and honest self-talk when you can gradually interpret how you feel, reflect on your emotional response, analyze the reasons behind it, and draw conclusions for the future.”
      Gratitude journaling, specifically, is an easy and effective way to make the practice part of your daily regimen. “Bringing to top of mind the things you are thankful for in your life possesses a potent outlook improvement potential, resulting in positive emotions and a sense of fulfillment,” Hlivnenko voiced. Don’t overthink it: Jot down the first three things that come to mind, no matter how seemingly trivial they may be—flowers you saw on your walk, your new workout ‘fit that was just delivered, or the compliment you got from a stranger. 

      Engage in positive self-talk
      Let’s face it: We’re our own worst critics. It’s time to check the judgment and naysaying at the door. Enter self-compassion: treat yourself with kindness, understanding, and forgiveness and take note of when negative self-talk comes into play and replace self-criticism with self-encouragement, as recommended by Dr. Sam Zand, D.O., Chief Medical Officer at Better U and Founder of the Anywhere Clinic. “Saying an encouraging affirmation (aloud or to yourself) can serve as a kickstarter for a positive thinking process and help you shift to a more positive mindset,” Hlivnenko suggested. Think: “I am enough,” “I love my body and all it does for me,” and “I am open and receptive to all good.”

      Practice mindfulness
      “Practicing mindfulness is also an effective way to become more aware of your own thoughts and feelings as well as those around you,” Dr. Hong recommended. “Mindfulness helps to build healthier relationships based on trust, understanding, and mutual empathy.” One surefire way to be more aware of your sensations, thoughts, and feelings? Meditation. “Indulging in a quick mental and physical break and living a few minutes of silence, stillness, and thoughtlessness promotes a relaxation response, reduces stress hormones released in the body, restores your energy levels, and switches you to a more positive state of mind,” Hlivnenko said. Let go of any preconceived notions that meditation has to be a certain length of time or look a certain way. If you only have a few minutes, great! You can also turn anything (like walking your dog or folding laundry) into meditation by being intentional and focusing on your breath.

      Foster optimism
      Dr. Zand encouraged challenging negative thoughts and reframing them into more positive and realistic perspectives by surrounding yourself with positive influences and engaging in activities that bring you joy. Is your inner circle optimistic? If not, that could keep you stuck in the “Debbie Downer” downward spiral. Also be mindful of the content you take in, whether it be the news or social media. Alternatively, seek things that inspire you, like a feel-good podcast, self-improvement book, or IG account. “To cultivate a more positive outlook on life, it’s important to focus on what you can control instead of worrying about things that are out of your hands,” Dr. Hong agreed. “It’s also helpful to look for the silver lining in difficult situations or try to find the lesson within them.”

      Seek social connection
      Setting aside time to catch up with your BFF, grab lunch with a co-worker, or volunteer at a local organization all have one thing in common: building social connectedness. “Most often, people who live the longest share their lives with others,” Hlivnenko shared. “Ikigai usually implies active social interactions and joy from connecting with individuals with similar interests and beliefs. Supportive social networks and meaningful and harmonious relationships greatly impact our happiness levels and mental and physical health, and, thereby, contribute to how long we live.”   
      Research shows that having deep, purposeful relationships leads to a 50% increased chance of longevity and generates a positive feedback loop of social, emotional, and physical well-being. What’s more, another study found that those who are more socially fulfilled tend to function better cognitively. Take Dr. Zand’s advice and cultivate meaningful relationships and surround yourself with supportive individuals. “Engage in active listening, express empathy, and communicate effectively to foster strong connections.”

      Try new experiences 
      Stepping out of your day-to-day routine and immersing yourself in novel foods, hobbies, places, and subjects will keep your brain stimulated, strengthen cognition, and promote a longer lifespan. Have you been wanting to learn a new language or take up cooking? Fuel your curiosity, and go for it! Take it a step further and habit-stack boosting your physical well-being and your brain health simultaneously by picking up, say, pickleball or trying the 3-2-8 method—you’ll be working your body while learning new skills. “Dedication to your ikigai boosts self-development and improvement goals and promotes continuous learning,” Hlivnenko said. “Constant involvement in mentally-stimulating activities keeps the brain active, enhances cognitive functions, and supports a sound mind and memory, which is crucial for quality living to old age.”
      Research has demonstrated that the brain continues to create new neural pathways in order to adapt to new experiences, learn new information, and create new memories. Hot tip: Whatever new pursuit you engage in, find one that you enjoy and will commit to—you’ll be doing your overall happiness, mood, and mental health some good. 

      I Ate Like the World’s Happiest Population for a Week, and I Actually Felt Happier More

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      5 Ways To Make the Most of the Summer Without Throwing Out Your Health Goals

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      I strive to be healthy all year but as plans ramp up during the summer and my inner extrovert comes out to play, my health goals tend to slip by the wayside. Between bachelorette parties, weekend trips, and a packed social calendar of happy hours and beach days, it’s easy to forget about the health goals I put into place on January 1st. However, I’m claiming this season to be my “balanced girl summer” A.K.A. maintaining a presence during my busy schedule while keeping my body and mind happy and healthy.
      Here are five easy ways I’m enjoying all that the summer has to offer without missing a beat with my health goals (that you can totally copy, too):
       
      Source: Mom Water
       
      1. Choose my drinks wisely
      With an uptick in my social plans in the summer, it’s a season where my alcohol intake tends to spike. I typically reach for 1-2 glasses of wine per week (with the occasional cameo from an extra espresso martini), but my drinking habits shift a bit when my planner is booked full of happy hours, parties, and vacations.
      My problem is that most drinks, especially during the hot, humid days of summer, leave me feeling bloated and on the verge of a splitting headache. I recently found a low-calorie vodka water called Mom Water and let me tell you: I’ll be packing it in my cooler for bonfires, cookouts, and tailgating all summer long. The first time I tried them, I woke up with no hangover and no urge to never drink again (both a rarity for me). I went back to the fridge to check the ingredient label of this seemingly wonder product and I loved what I saw: no sugar, carbs, or carbonation. 
      Since I had been raving about them so much to my friends, I brought their Mom Squad variety pack to a picnic and I should’ve packed more—everyone reached for Mom Water over the other drinks we had in our cooler. I love that I can still enjoy a day out with my friends, but keep my health goals on track—and without feeling blah afterward.

      2. Multitask while I get my steps in
      One of my biggest health challenges, especially while working from home, is sitting too much since I’m at my desk for most of the day. Some days I get a few walks in a day, but other days, I’m lucky if I walk to my front door to pick up my food delivery. So I’ve decided to make the most of my daily step count on days that feel pressed for time. 
      I’ll be using my lunch break to go for a walk instead of eating at my desk, catching up with my fiancé and friends after work while on a quick evening walk, and hopping on the treadmill during my scrolling time. Getting some steps in sure seems a lot less daunting (and a lot more enjoyable) when I’m chatting with a friend or catching up on my favorite podcast.

      3. Lean on meal prep during busy weeks
      During these crazy busy months, I like to lean on meal prep when I’d much rather be lounging out by the pool than inside throwing dinner together on a whim. Meal prep helps cut back on the time inside away from all of the fun and lets you keep up with your health goals (instead of running into the habit of throwing a pizza in the oven and calling it a day which I’m most certainly guilty of). Plus, you can save some extra cash by avoiding takeout when you’re on the go by grabbing your Tupperware while you’re running out the door. Here are some of my favorite meal prep recipes you can prep on Sundays before your busy week ahead. 

      Source: Ella Olsson | Pexels

      4. Up my water intake
      I’m obsessed with my emotional support water bottle…when I actually remember to bring it with me. Keeping hydrated during the summer months is key because we’re spending long days out in the sun and sweating a lot more than the rest of the year.
      Behold: the Owala FreeSip Water Bottle that is going to help me achieve all of my hydrated summer dreams. This one keeps my water ice cold and is a lot easier to bring on the go compared to my Stanley. You can even toss it in a bag since it’s spillproof. I’ll be storing my Owala at my desk during the weekdays and moving it by my car keys during the weeknights and weekends to keep this health goal top of mind.

      5. Ditch the gym for an outdoor workout class
      I’ve got to be honest: I despise working out. I’ve never (willingly) been a big gym girly and I have finally accepted that fact at the ripe age of 27. This year, I’m trying out a few outdoor group workout classes to switch things up from my usual routine. 
      Group workout classes—like yoga, barre, and kickboxing—make workouts a lot more enjoyable for me. I tend to schedule them during weekday mornings so I can spend weekday nights and weekends living my best life. If I’m feeling like having a self-care Sunday, I grab my gals for a yoga and meditation morning and get some active time in that way.

      12 Things Healthy Women Do Before 8 A.M.

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

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      This Walking Workout Taking Over FitTok Works 90% of Your Muscles

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      So you’ve probably heard walking is “in” (#HotGirlWalk is still trending). But not only is walking en vogue, but it’s also become the “it” form of movement to prioritize. After all, it can improve cardiovascular fitness, strengthen your bones, muscles, and endurance, increase your energy levels, strengthen your immune system, and reduce stress, not to mention improve your mood, cognition, memory, and sleep. From the Taylor Swift treadmill workout to wine walks, walking fans have a variety of styles and vibes to choose from.
      And now for the latest iteration taking over FitTok: Nordic walking. Picture cross-country skiing, but lose the skis and keep the poles, and take a stroll—whether along a sidewalk or trail—instead, and you’ve got the fitness trend in a nutshell (no snow required). The difference between traditional walking and Nordic walking? The use of walking poles to engage your arms and shoulders (more on that to come). Keep reading to learn more about the workout, its benefits, and how to adapt it to your fitness routine. 

      In this article

      What Exactly Is Nordic Walking?
      Originating in Finland and designed as an off-season training regimen for cross-country skiers, the full-body, low-impact exercise involves using specially-designed poles to engage the shoulders, arms, and core muscles. Consider it upping the ante on your regular walking by simultaneously working your upper body.
      According to the American Nordic Walking Association, the key to Nordic walking is keeping the poles close to the body at a 45-degree angle with the ends always planted behind your body (not straight up and down in front of your body), leaning slightly forward, and opening and closing the hands with each step. Simply put, the idea is to use the poles to propel you forward. The more you practice, the easier you’ll walk the (Nordic) walk. If you’re a visual person, take to TikTok or YouTube to get an idea of the proper technique. Start with a flat, leveled surface (think: your neighborhood or a park) until you get the hang of the motions. Then, you can work your way up to more rugged, uneven terrain, like trails. 
      Bottom line: All you need is a solid set of poles (and ideally some nice weather) to get in your Nordic walking era. Look for a pair that is the right length for your height and grip and has wrist straps that are higher quality or glove-like to prevent wrist injury. Excuse me while I hit up Amazon to grab my very own set. 

      @tula1505
      #fittok tipoftheday: incorporate some #nordicwalking into your #cardio routine! #PowerWalking is one of the best workouts in the world: it’s accessible, lowimpact, and amazing for your health, #fatburning and mentalwellness. You can do it every day to #loseweight and reduce your risk of diabetes. But did you know that you can amplify all of these benefits AND reduce risk of falling (due to age, #jointpain etc) by tapping into the european #fitness routine of Nordic Walking? More #muscles used – core, #upperbody – means a better #calorieburn and a more effective workout fit for any age and ability, from #athletes to novices. It’s fun, #affordable and personally motivates me to (sometimes!) walk outside when it’s cold. Make sure to learn the basics – not just for your safety but also to ensure you maximize all the fitness benefits. Or grab your poles and join me. Enjoy!
      ♬ Good Vibrations – The Beach Boys

      The Health Benefits

      Provides a low-impact activity
      Step aside, running, burpees, and jump squats (read: more traditional forms of cardio). Nordic walking can get your heart pumping without the stress on your joints. Walking with poles helps redistribute weight across your four limbs, reduce joint loading, lower the risk of back, neck, and knee pain that typically comes with prolonged high-impact exercises, and increase muscular strength. 

      Works the whole body 
      Nordic walking is different from a regular walk because you’re still putting your lower body muscles to work, but you’re activating up to 90% of your muscles, as opposed to just 50% with average walking. Because the poles add strength training and cardio components for the upper body, working the arms, shoulders, upper back, and core, you’re engaging in a total-body workout, Stephanie Mansour, a personal trainer, told TODAY. 

      Improves posture 
      The range of motion used while walking with poles mobilizes and strengthens your upper body, which can help counteract the hunched-over position we know all too well from incessantly scrolling on our phones (looking at you, tech neck). In fact, a 2017 study analyzed female office workers who completed a 12-week Nordic walking training routine, and researchers found that they had greater shoulder mobility and less pain in their trapezius muscles. 

      Boosts cardiovascular health
      More good news: Nordic walking not only does your whole body good, but it also lends to major TLC for your heart health. A study published in the Canadian Journal of Cardiology found that people with coronary artery disease (the most common type of heart disease in the US) had the best improvements in functional capacity—a measure of an individual’s ability to exercise or do things that require some physical effort—when they did Nordic walking for three months over HIIT and moderate-to-vigorous intensity continuous training (MICT). Heart disease or not, the American Journal of Preventative Medicine affirmed that Nordic walking provides beneficial effects on resting heart rate, blood pressure, exercise capacity, maximal oxygen consumption, and quality of life in patients with various diseases and, therefore, can be a form of prevention for a wide range of people.

      Strengthens cognitive function
      Anyone looking to mix up their workouts with a fun, accessible, and social activity stands to reap the many perks of the walking fitness trend. Dr. Abbie Jones (AKA TikToker @blamedr.abbie) encourages taking a Nordic walk every day—no matter your age. “If you’re worried about the cognitive decline or just generally want to keep your brain healthy, you should be engaging your walking muscles, your brain power muscles, and your grip strength every single day,” Dr. Jones suggested. So just how do you use Nordic walking to improve brain health and prevent cognitive decline? Pair your Nordic walking with a cognitively-stimulating task, such as telling your workout BFF what you learned about a new topic you’re interested in and don’t know much about (lymphatic drainage massage, anyone?). The result? You’re activating your long-term memory and practicing a new skill while improving your overall physical health, engaging multiple areas of your brain at once, and enjoying a nice day.

      @blamedr.abbie
      Nordic walking while doing something cognitively taxing is SO good for your brain. I like to listen to challenging podcasts or audiobooks. You might enjoy recalling something you learned about the night before and engaging with someone while you walk. You could start with counting backwards from 107 by 6’s… if it makes you think hard, it counts! #cognitivedecline #adhd #neurodivergent #alzheimer #brainhealth #neuropsychology #psychologistsoftiktok #fyp #nordicwalking #learn #science #summer
      ♬ original sound – Dr. Abbie Jones More

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      10 of the best studios in Dubai to book for a zen yoga class

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      As the world celebrates International Yoga Day today on June 21, 2023, it’s time to book a session to feel calm from the inside out.
      So, whether you’re a beginner or an experienced yogi, there’s a class for everyone to try out and feel completely rejuvenated after.
      From Vinyasa to hip hop yoga, you can choose a class that fits best into your workout routine to relax and heal during your time off or for a midweek break.
      Hence, for inspiration on where to book next, Emirates Woman has curated the perfect guide of venues to book for your upcoming yoga class.
      Samadhi Wellness

      For an aesthetic studio, this is newest wellness space on the block. With a wide range of classes including Warm Power Yoga, Candlelit Yin, Sunrise Flow, Warm Vinyasa Flow and much more, visitors are sure to feel calm from the moment they enter. With fine attention to detail, the space uses natural textures, stones, woods and all the elements of a sacred setting. Open daily from 7am to 9:45pm, this newly opened wellness studio promises an unforgettable experience with its zen interiors. Located in Jumeirah, 491b, this space is definitely a must-visit. They have a wide array of yoga classes including Warm Vinyasa Yoga, Power Yoga, Philosophy & Flow, with prices starting from Dhs67 for a trial class, and Dhs120 for a one-off, with even more affordable monthly packages
      For more information visit samadhi-wellness.com
      Paus; Wellness + Community

      By normalising wellness in your day-to-day life, this wellness studio located in the heart of Jumeirah promises an unforgettable experience unlike any other. For a new take on your workout routines, guests can try a hip-hop yoga class. Participants will typically start with some gentle stretching and breathing exercises to warm up their bodies. The instructor will then guide students through a series of yoga poses, often set to a soundtrack of hip-hop music. Who said feeling zen needs to be boring? Everyone can be a part of the class with a few creative twists to match the rhythm and beat of the music. Located at Villa 1202, Al Reef Villas, Al Wasl Road, Umm Suqeim 2, this wellness hub is open daily from 7am to 10pm and classes start at Dhs95 per session.
      Shimis

      Introducing a completely unique yoga concept to get the maximum benefit, the team feliver peace of mind with calming meditation sessions that challenge both your flexibility and mental well-being. The studio offers a unique blend of yoga and fitness classes that cater to individuals of all skill levels. The classes offered including Hatha, Yin and Vinyasa flow along with the occasional full moon yoga classes. Located in Warehouse 42 in Alserkal Avenue, it’s open from Monday to Friday 6:30am to 9:30pm and Saturday from 8:30am to 4pm and Sunday from 8:30am to 8pm.
      For more information visit shimis.com
      SEVA Experience

      With an all-day plant-based dining experience accompanied with classes at its yoga and sound meditation studio to help you unwinds as you enjoy simple pleasures in this haven. For the complete experience guests, indulge in vegan dishes after the class. The yoga classes are tailored for all levels from beginner to advanced with incredibly passionate teachers to guide you through the process. With flow of movement, breath, mindfulness and sound, this all-in-one experience ensures customers feel rejuvenated when they walk out. A single class is priced at Dhs130 and the 5 class package is priced at Dhs550 and is valid for 2 months after the date of purchase.
      For more information visit sevaexperience.com
      Blended Wellness

      This multi-wellness destination is an all-encompassing space of health, fitness and beauty experiences. If you want to focus on your fitness goals, this professional environment offers personal training sessions and group classes for workouts such as yoga. Guests can also opt for the full moon yoga sessions taking place occasionally at Dhs199 per session with Yin Yoga and Crystal Singing Bowl Meditation. Situated in the luxe surroundings of The Dukes, The Palm Jumeirah, Blended Fit is open daily from 6am to 10pm.
      For more information visit blendedwellness.com
      Yoga House
      Yoga House offers a variety of classes suitable for all levels of yoga practitioners, from beginners to advance. The main classes include Power Yoga, Vinyasa Flow, Yin Yoga and Hatha Yoga. Additionally, visitors can opt for workshops and events that focus on different aspects of wellness such as meditation, mindfulness and nutrition along with state-of-the-art facilities and a set of skilled instructors. Located at Emaar Business Park and Intercontinental Dubai Marina Hotel.
      For more information visit yogahouse.ae
      FitnGlam

      At this one-of-a-kind all-ladies studio, customers can embark on a holistic wellness journey with a series of invigorating experiences that include Yin Yoga, Vinyasa Flow Yoga, Gentle Yoga, restorative Face Yoga complemented by other deeply transformative sound meditation and Theta Healing sessions. The UAE’s leading women-only SuperClub is ready to inspire women to unfurl their yoga mats for an extraordinary celebration of International Yoga Day throughout June. Located in al Quoz, Mirdif and Dubai Hills Mall, women can opt for a one time class or opt for the packages with the prices available upon request.
      For more information visit fitnglam.ae
      Akasa Wellness

      As a sanctuary to connect and thrive in your wellness journey, guests can embark on a fitness journey with Yoga, Pilates and other Holistic activities from beginners to advanced level. The space is place to release, reflect and recharge before, after or during an active day. Located at Loft Office 2 in Al Sufouh, it’s open daily from 7am to 10pm.
      For more information visit akasawellness.ae
      Dryp

      If you’re looking to release all your toxins. Then Dryp yoga is the right option for you. The space uses latest infrared heat technology that enhances results no matter which class you choose or what level you’re at. We recommend Hot Yin Yoga -slow paced, deep stretching candlelight yoga class practiced with relaxing beats. The classes are priced at Dhs125 per class or Dhs399 for five classes which are valid for one month. Located in Orra Marina Tower, it’s open from Monday to Thursday 7:30am to 10pm, Friday 7:30am to 7pm, Saturday 8am to 6:30pm and Sunday 8am to 8pm.
      For more information visit dryp.ae
      The Hundred Wellness Centre

      From Ashtanga and Vinyasa to Hatha yoga, numerous disciplines are offered at this wellness retreat that is a real haven in the city. A strong focus on balance, power, fluidity, flexibility and alignment make for improved posture, flexibility and overall wellbeing. Located in Villa 21, Street 53 B on Jumeirah Beach Road, it’s open daily from 7am to 8pm and is closed on Friday.
      For more information visit thehundred.ae
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature Image: Instagram @emily.sferra More

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      10 Things the Healthiest Women Do to Reset After a Long Day

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      If you’re anything like me, you’ve experienced what I call the “after-work slump,” or that feeling when you feel completely depleted of all energy and just want to park it on the couch. After spending eight hours staring at a screen, it can be hard to feel motivated to do anything else. But just taking a few minutes to reset and unwind after I’ve called it a day can majorly set the tone for the rest of my night. If you’re looking for ways to relax after work, look no further. Read on for 10 ways healthy women refresh their minds and bodies after a long day.

      1. Physically separate yourself from your workspace
      Whether you’re working from home or in an office, it’s important to create physical space between your workspace and home life. If you commute to your workplace, the travel time itself can serve as a physical buffer. Take it one step further by listening to your favorite podcast or calling a loved one. If your commute is five steps from your couch, create a boundary by having your workspace in a separate room or packing up your computer at the end of the day. If this isn’t feasible, consider covering your workspace with a blanket to create a visual reminder that you are done for the day.

      2. Practice breathwork
      If there’s one thing we can control in life, it’s our breath. And after a long, stressful day, taking a few (or many!) deep breaths can be just what we need to reset and re-energize. Breathwork not only helps with de-stressing but can also elevate your mood and even help lower inflammation. When it comes to resetting after work, try taking long, deep breaths with your chest and stomach expanding when you inhale. Repeat this for 1-2 minutes and you’ll feel more relaxed.

      3. Try a mindfulness activity
      One of the best things to do after a long workday is to focus on the present moment. When you’re bouncing from task to task and constantly being interrupted by email notifications, it’s easy to feel overstimulated. A quick and easy mindfulness practice is checking in with yourself. Think about your physical, mental, and emotional health and what you need. This brief pause can help prioritize refocus and set intentions after a long day of work.

      4. Head outside
      Spending time in the great outdoors has been shown to have many positive benefits for overall health, including reducing stress, boosting your mood, and supporting your immune system. And nothing quite resets your mind and body like a breath of fresh air. When the work day is over, consider it your sign to step outside (weather permitting) to reap the benefits of nature. 

      5. Eat a nutrient-rich snack
      If the time between when you finish work for the day and dinner is more than an hour, you may benefit from fueling up with a post-work snack. As a dietician, I recommend combining slow-digesting carbs, protein, and healthy fats for a nutrient-rich snack that will jumpstart your evening. We all know cottage cheese is having a *moment*, and I can’t deny it’s also my go-to. If that’s not your thing, my other personal faves are fruit and nut butter, yogurt with berries, and veggies (or whole grain crackers) with hummus.

      6. Enjoy a hydrating beverage
      My hydration goals often fall by the wayside during the course of the workday, especially when I’m caught up completing various tasks. Pouring yourself a large glass of water can help serve as a reset at the end of the day. For an extra twist, try infusing your water with lemon, berries, or fresh herbs, such as mint. Enjoying a nice cup of (decaffeinated) tea can also signal that the workday is over and it’s time to unwind.

      7. Take your eyes off screens
      Staring at a screen for hours on end can lead to symptoms like dry eyes, eye strain, headaches, and tech neck, just to name a few. For an instant boost after work, try to engage in something that doesn’t involve a screen. It can be anything from simply taking the time to look around outside or completing a household task, like finally getting to that pile of laundry. Whatever you choose, your eyes will thank you. 

      8. Make time for movement
      Sitting for long periods of time (as many of us do at our desks all day) has been linked to many health conditions (think: obesity, increased blood pressure, high blood sugar, and unhealthy cholesterol levels). Consider the end of your workday a good time to get moving before you carry on with your evening, even if it’s just a few minutes. Try these stretches, book a workout class, or—our favorite—go on a Hot Girl Walk.

      9. Journal
      Journaling has been shown to reduce stress and help you process your emotions, which means making time to jot down a few thoughts or something you’re grateful for at the end of the day can help you decompress. If you’ve never journaled before, don’t fear—here are some prompts to get you started. 

      10. Engage in a stress-reducing hobby
      If there’s one surefire way to take your mind off of work, it’s doing something that you truly enjoy. Hobbies allow us to de-stress while giving us a creative outlet. An added bonus is that they can even help you perform better at work and connect with others who have shared interests. Spend a few minutes post-work engaging in something you love, whether it be calligraphy, gardening, or cooking!

      12 Things Healthy Women Do Before 8 A.M. More

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      The best Pilates studios to elevate your fitness routine in Dubai

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      Looking to revamp your fitness routine? Then Pilates might be the perfect option for you.
      With celebrities such as Hailey Bieber, Bella Hadid and Kendall Jenner, elevating their fitness routine with reformer Pilates, it’s time for you to take up a session or two.
      This once forgotten exercise trend has made a comeback since it was first invented by Joseph Pilates a century ago. With social media been the force behind its resurgence, this popular workout channels the mind-body connection to achieve precise, controlled movements that promote alignment, balance and strength.
      Designed to improve physical strength and coordination, form long-term habits and ensure greater core strength, these workouts allow to strengthen your muscles and feel mentally fit. Pilates can help create long, lean, and defined muscles, while also helping to reduce stress, creating awareness in the body, and improving mental clarity.
      So, if you’re looking to begin on your Pilates fitness journey, we’re curated a guide of all the must-visit studios in Dubai.
      POSTURE.

      This exclusive boutique Pilates studio promises a mind, body and soul experience with Reformer Pilates, Cadillac, mat pilates and more for all levels. Each class is designed to tone, lengthen and strengthen the importance a strong core and great posture. Led by a team of qualifies instructors, the studio boasts a calm, relaxing and inclusive environment. The private sessions are priced at Dhs450 and are valid for one week from the date of purchase and the membership packages are priced at Dhs1,300 for 10 classes valid as a monthly recurring package. Located in Golden Mile, Building 4, Palm Jumeirah, it’s open daily from Monday to Thursday, 6:30am to 8:30pm, Friday 6:30am to 2:30pm, Saturday 8am to 12pm and Sunday 9am to 12pm.
      For more information visit thisisposture.com
      Blended Wellness

      This multi-wellness destination offers a sanctuary of wellbeing with its state-of-the-art Pilates studio at Blended Fit. With well-trained instructors and new equipment, guests can experience jaw dropping views of Dubai’s skyline, making this an incredible space to workout and also enjoy a healthy/smoothie and juice after the class. The Reformer Pilates packages are priced at Dhs600 for a five-pack class. Located at The Dukes, The Palm Jumeirah, it’s open from Monday to Sunday, from 6am to 10pm.
      For more information visit blendedwellness.com
      Sol Pilates Studio

      This equipped Pilates studio offers everything from Reformer and pre-natal expertise to providing its guests with a vibrant haven to learn and grow. Curated for ladies only, the packages are available upon request. Sol Pilates is a full equipped Pilates studio in the heart of Mirdif 35, street 60C and is open from Sunday to Wednesday 10am to 10pm and Thursday to Saturday 10am to 12pm.
      For more information visit solpilates.ae
      Reform Athletica

      This boutique fitness studio caps classes at 10 to 16 people and has four signature classes: The Reform Method, TRX Athletica, RA Yoga and Kettle Form. All compliment one another and each class aims to give every person a workout that will make an impact. Inspired by the global fitness scene, the classes are 45-50 minutes long and do not distinguish between skill levels; beginners and advanced participants are all equally welcome and no prior experience is required for any class. As a cross between an intimate fitness studio and an art gallery, the space truly feels like home. A single class is priced at Dhs133 and the five class package is priced at Dhs643. Located in Villa 40, 165a, Jumeira 1, it’s open at various times during the week.
      For more information visit reformathletica.com
      The Hundred Wellness Centre

      With a team of certified instructors who use a combination of mat work reformer Pilates and other equipment, customers can achieve their fitness goals in no time. The Pilates method is at the core with intimate mat classes, equipment classes, the Cadillac (Trapeze table), poles, reformers and Pilates chairs. With both ladies-only and private one-to-one sessions, instructors ensure the core which is your powerhouse can be used to move the body weight with the spring-loaded carriage. A single session, group Pilates class is priced at Dhs140, and a package of 5 sessions valid for 2 months is priced at Dhs650, additionally a private session is priced at Dhs400. Located in Villa21, 53b Street, Jumeirah 1, it’s open from 7am to 8pm.
      For more information visit thehundred.ae
      Yoga La Vie

      Based on the Joseph Pilates method, customers can strengthen their core, increase their flexibility with specialised instructors and feel at ease with each class. Located on Golden Mile, Palm Jumeirah, the studio also offers barre and yoga classes for both men and women, starting from Dhs126, Dhs1,134 for ten classes package, and your first trial class is free.
      For more information visit yogalaviedubai.com
      Studio14

      This boutique fitness studio offers 50-minute Pilates Reformer sessions available for people of all ages and fitness levels. As a holistic fitness get-away, the intimates space combines traditional contemporary exercises and focuses on building a strong core, ensuring each customer feels strong, stretched and connected. This eco-friendly concept has Pilates reformer classes with level 1 and level 2, with 1 group class priced at Dhs140, and the five class package priced at Dhs400, while the private reformer Pilates is priced at Dhs420.
      For more information visit studio.ae
      Yasmin Karachiwala’s Pilates & Dance Studio (The PAD)

      With a variety of Pilates classes offered, everyone can choose from The Reformer, Wundu, The Cadillac, The Bodhi, Aerial Pilates, The MOTR, Pilates for back pain, for cricketers and. more.Pilates can also be done on the mat, with or without small equipments. The package prices are available upon request. Situated in 906, Onyx Tower 1,906, The Greens, the studio is open from Monday to Thursday 7am to 9pm, Friday 7am to 8pm, Saturday 9am to 7pm and Sunday 9am to 6pm.
      For more information visit thepadfitness.com
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
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      Lauryn Evarts Bosstick’s “Soft Start” Morning Routine Will Transform Your Entire Day

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      Between her top podcast, Him and Her Podcast, her popular blog The Skinny Confidential, and the namesake line of Barbie-pink self-care tools, Lauryn Evarts Bosstick is hard to miss. The influencer-turned-entrepreneur runs a lifestyle empire on top of being a dedicated wife and mother of two, requiring her to make the most of her mornings to prioritize her me-time. I wanted to get the skinny (pun intended) on how Bosstick gets it all in, so I gathered all of her morning routine tips. Spoiler: She’s all about the soft-girl energy in the A.M., and we’re totally here for it. 
      If there’s one takeaway from Bosstick’s A.M. wellness routine, it’s this: “I don’t have it all figured out,” Bosstick acknowledged to PureWow. “Some days are a shit show. But over the years, I’ve been able to fine-tune my schedule to what works and what doesn’t.” Her regimen is just that: hers. “What people don’t understand is the reason I’m not stressed out 24/7 is because of my preventative wellness routine,” she affirmed. Bosstick’s morning routine is extra (and she’s the first to admit it). But she knows for her, it’s worth the time and energy to invest so she can show up as her best self for her business and her family. That doesn’t mean your morning routine has to look like hers in order for you to show up as your best self. Translation: You do you, boo. Read on for Lauryn Evarts Bosstick’s morning routine to draw inspiration for what might work for you, and (as always) leave what doesn’t. 

      In this article

      Lauryn Evarts Bosstick’s Morning Routine
      Wake Up Without an Alarm Clock
      While Bosstick’s typical rise and shine time is 7 A.M., she’s not a believer in alarm clocks. In fact, she told PureWow that she despises them because of their negative impact on cortisol levels. Instead, she sets herself up for success the night before by winding down at 8:30 P.M. so she can wake up naturally. 

      Check Off the Non-Negotiables
      Lauryn’s well-known as a hardcore habit-stacker (see: James Clear’s Atomic Habits) and her non-negotiables in the morning are light, movement, hydration, and meditation. The first thing she does after waking up is make the bed, scrape her tongue, ice-roll her face, open the shades, and hydrate with lemon water and tea while organizing her space. If you’re wondering where scrolling through notifications fits in, well, it doesn’t—at least not for another couple of hours (that in itself deserves major kudos). “I no longer have the capacity or the urge to touch my phone first thing in the morning anymore,” Bosstick informed PureWow. “This has been life-changing for me.”

      Keep Skincare Simple
      You’d think that as an elite beauty influencer, Bosstick would have a gazillion-step beauty regimen that takes up most of her morning. In reality, she prefers to keep it simple, even admitting to Marie Claire that she barely wears makeup unless she’s traveling. We already know she can’t live without her cult-status ice roller (a hot girl essential). But besides some good ol’ cold therapy, she laid out her simple step-by-step beauty routine for Glossy: spritz YINA’s Essential Mist, apply a vitamin C serum, a B5 hydration gel, and a de-puffing oil—all of which takes about five minutes.

      Meditate While Habit-Stacking
      Next up: 20 minutes of meditation, namely Joe Dispenza’s morning meditation, with legs up the wall to relax the nervous system and kick in lymphatic drainage (see: habit stacking). While she’s expressed her love for a Joe Dispenza morning routine on social media and her podcast, she likes to switch it up, depending on what she’s in the mood for. “Here’s the thing about meditation: You have to do what works for you,” she expressed. “Sometimes, I love a Melissa Wood session or even silence. The concept of living in your future and not in your past has been a huge tool for me personally.”

      Move the Body With a Walk Outside and Strength Training
      Fast forward to 9:15 A.M.: Bosstick heads out for an hour-long walk to get outside, start moving the body, and connect with her husband and kids. She then heads to her gym to train with Austin-based Bodies By Brent (BTW, she’s been vocal that weight lifting has changed her life). 

       
      Make Time for Wellness Rituals
      Besides being an ice-roller stan, Bosstick is a dry brushing and red light therapy devotee. But her wellness hacks don’t stop there. Her IG “Wellness” Highlights give us a sneak peek into her other practices (see “Her Favorite Products” section below to shop them all). One of the practices Lauryn swears has changed her life the most is cold plunging. The protocol she follows is three 3-minute plunges with 2- and 3-minute breaks in between when she performs rebounding (read: jumping on a mini trampoline) to warm up and stimulate her lymphatic system, or she breaks up her plunges with 15 minutes in the sauna. No cold plunge bath or time for a whole routine? Turning your shower cold for the last few minutes can reap all the same benefits. 

      Load Up on Supplements and Nutrients
      Bosstick has many supplements and foods to get in as many nutrients as possible throughout the morning. “This is so random, but I’ll eat kiwi before I work out, because it does something to my blood sugar, with chia seeds or black sesame seeds or hemp seeds,” Bosstick revealed to Marie Claire. She loves an elixir, and is a fan of adding Agent Nateur holi(mane) supplement, Athletic Greens, and ice to a big tumbler of water, which she tries to whip up at 8 or 9 A.M. Later in the morning, she’ll make a “workout drink” which consists of Kion Mango Aminos Powder, Thorne Creatine, and Water & Wellness Quinton Minerals—in a Stanley cup, of course. To fuel her body after a workout, her go-to is a concoction of one cup of oatmeal, two scoops of protein powder, berries, and almond milk. 

      Shop Bosstick’s Morning Routine Must-Have’s

      Melissa Wood-Tepperberg Swears Her Routines Changed Her Life–Here’s the Breakdown More