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      7 Little Things You Can Do for a Better Workout, According to Research

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      Exercise is polarizing—some people love it, some simply tolerate it, and some dread it. But one thing we can all agree on is that optimizing our workouts sounds pretty good. Whether you can’t live without your early morning spin classes or you have to force yourself to go on those bi-weekly runs, you can benefit from giving your workout a little boost. If you don’t believe us, we have the research to back us up. And here’s the best part: these handy tips and tricks won’t make your go-to workout anymore expensive than it is right now. (And most of them won’t add any time to your workout—some will even save you time!). Keep reading for seven things you can do for a better workout.
      1. Stretch it out
      When you’re rushing to squeeze in a workout, stopping to stretch before and after is easy to skip. (Kind of like flossing. Oops.) Stretching is imperative for maintaining muscle health, strength, and flexibility. A few 30-second stretches can help you get ready for a workout, and you should try to stretch again after an aerobic or weight-training workout.

      2. Snack right
      It seems there are two types of pre-workout foods people reach for: some choose to carbo load and others rely on protein-packed shakes to get the job done. It turns out that both groups are right, but there’s no need to choose one or the other. In fact, an expert panel report in Nutrition Today reminded readers that carbs, proteins, and fats are important energy sources for workouts. Protein is especially important for strength training athletes, carbohydrates are a necessary energy source for high-intensity performances, and fats are key for sustaining active people during lower-intensity training bouts. That’s right, a well-rounded diet will do more good for those looking to improve their performances than loading up on just protein or carb heavy meals. No more playing favorites.

      Source: Livvyland

      3. Drink water
      When you sweat, your body loses water, which can lead to dehydration and workout struggles. Let’s say you lose just 2 percent of your body weight in fluids: a study from the University of North Carolina found that will make your workout feel harder, make recovery post-workout more challenging, and will reduce exercise performance. Here’s the real kicker: their study found that gym-goers typically sweat out a whopping 6-10 percent of body weight in fluids. Chances are, some of us are dehydrated before we even hit the gym. Be careful and drink some water before, during, and after your next workout.

      4. Get balanced
      It’s all about the core strength. According to a study in Current Sports Medicine, exercising in a way that incorporates balance can stimulate more core muscles than if you did the exact same exercise in a stable position. In turn, having a strong core improves your overall balance and stability, which is a benefit you will feel outside the gym as well. Planks, sit ups, and fitness ball exercises are all easy examples of how you can give your core a little love. Did we mention that having a strong core can lead to rock hard abs and make physical activities easier in general?

      5. Mix it up with high intensity
      For all you busy gals out there—aka all of us—it’s time to speed up your workout a bit. No need to cut corners though—high-intensity exercises are harder to do, but are done for a shorter amount of time than similar workout methods. If you’re short on time but are willing to give it your all, you might just be able to wrap up your workout early.

      Source: The Rustic Foodie

      6. Head outdoors
      Let’s give a shout out to the journal of Environmental Science and Technology for pointing out that heading outside for a workout can lead to the exerciser feeling more energetic than it does to those who work indoors. Next time you need to blow off some steam, blow it off outside.

      7. Enjoy a cup of joe
      Last, but not least, this may just be our favorite finding. If you’ve been looking for a justification for that second—OK third—cup of coffee, then incentivize yourself with a nice pre-workout caffeine buzz. As you know, caffeine boosts your energy, and it turns out caffeine is as helpful during a workout as when you’re about to fall asleep during that 3pm meeting. A study in the International Journal of Sport Nutrition and Exercise Metabolism found that drinking a cup of coffee before a workout can improve performance and energy expenditure. If you really need help in the motivation department, a study in the Journal of Applied Physiology found that simply drinking a cup of coffee pre-workout can actually make your workout feel more enjoyable. Bottoms up! More

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      What Relocating for Love Taught Me About Independence

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      I have always admired people that seem to have lived multiple lives. You know who I mean, those people who’ve worked different careers, lived in different cities or countries, maybe even been married more than once. I envied their courage to pivot and redefine themselves. They were leading full and exciting lives. I had always hoped to one day be one of those people, but when I was finally presented with an opportunity to change my life, I found myself surprisingly hesitant. I’m American-born, Nigerian-bred walking contradiction. I was always intensely career-driven, but harbored fantasies of being Suzy Homemaker. When I was growing up, I rejected all the things I was told I must do “because I was a girl,” despite the fact that I actually really loved doing them. I’ve always pushed myself really hard and gone for the practical route over my true desires, for instance, majoring in finance when I really would’ve preferred to study art history. Could you blame me? I was consistently well-rewarded for doing just that. So, when my future husband offered me the chance to move to Paris, be Suzy Homemaker for a while, spend my time in the greatest art museums, and begin a second chapter of my life, all my worst impulses to stay the familiar, but measurably rewarding route reared their ugly heads. The journey toward finally saying “yes” to my dreams revealed to me my patterns of self-denial and my attachment to my identity—and to the approval of others. 

      I’ve always pushed myself really hard and gone for the practical route over my true desires, for instance, majoring in finance when I really would’ve preferred to study art history. Could you blame me? I was consistently well-rewarded for doing just that.

      I moved to New York City in 2005 to pursue a career in fashion, working for some of my dream brands. As the years continued to pass, I thrived. My life was good—repetitive, but good. When I started approaching 10 years in New York, I started to feel this consistent malaise that I could not verbalize. I felt like I was living the same life year after year. The jobs would change, the apartments and the boyfriends, but it felt like I was rewriting the same chapter of the book of my life. So—ever Ms. Practical— what did I do to counter the malaise? I applied to business school! 
      I went on the circuit, visiting and applying to top programs. I took the GMAT, wrote the essays, connected with alumni. I really made my life hell for two years when deep down, I knew that what I was really searching for was a justifiable way to blow up my current life and transition into the next one. After getting into some great schools, I sobered up and challenged myself to find a less expensive way to seek change. So back on the treadmill I went, continuing the upward, repetitive-but-familiar climb. 

      Back on the treadmill I went, continuing the upward, repetitive-but-familiar climb. 

      Source: @thenonster

      Then came March 2017, I was having one of the best years of my life working my dream job, in great shape, enjoying the fruits of my labor. The malaise had subsided a bit. One day, I agreed to a dinner date with a very nice Italian guy named Alessandro, who was visiting from Paris for a work conference. He was so open, happy, considerate, and fun. I instantly felt safe with him. We began a long-distance relationship between New York and Paris and five months into the relationship began serious discussions about getting engaged and being in the same city. After lots of analysis, we agreed that I would move to Paris because I had always wanted to live in Europe, the quality of life is better than New York City’s, and, well, it’s Paris. The plan was: I would move in May of the following year, take intense French lessons for a few months, and then start looking for jobs in the fall. I was thrilled. I had started working at 15 and had never taken a break in my life. 
      I worked up the nerve to tell my company that I would be leaving in a few months. But they dropped a bomb in my lap, offering me an even bigger role than the one I would be leaving. This was the best company and people I had ever worked for. I had never felt more supported and recognized in my career, and it would be a difficult environment to replicate anywhere in the world. How could I pass this up? I asked for some days to think. In my head, while I was already spending all the extra money and smiling proudly at my career trajectory, I was debating if I was really willing to deny myself my dreams of a slower pace in Paris for more “success.” Alone at night, that familiar malaise returned, along with anxiety-induced sleeplessness. 

      In my head, while I was already spending all the extra money and smiling proudly at my career trajectory, I was debating if I was really willing to deny myself my dreams of a slower pace in Paris for more “success.” Alone at night, that familiar malaise returned, along with anxiety-induced sleeplessness. 

      Alessandro saw the turmoil I was in and suggested we reconsider choosing New York because he couldn’t bear to feel he had ever held me back. Once he said that, I was met immediately with feelings of dread instead of relief. It’s like the proverbial coin flip that reveals your deepest desires right before the face of the coin is revealed. I wanted to go because, even though our combined incomes would be higher than in Paris, so would our cost of living and stress levels. I would be under pressure to deliver in the new role, traveling more, and managing a partner that was adjusting to New York City. He’d be the one taking a break he never asked for while waiting for a visa. We would both lose the social safety nets and protections that come with working in France, such as excellent affordable healthcare and job security. Finally, I wouldn’t be able to take those few months off, spend time learning French, or live in Europe. I couldn’t begin my second life. Ms. Practical wondered, “is that the price you must pay for success?” In hindsight, it feels like the answer was so obvious, but in the moment, I couldn’t see it because I was supposed to be an independent woman! But was I actually? Isn’t the truth that there is a dependency to our “independence?”

       Isn’t the truth that there is a dependency to our independence?

      Hear me out: If you’re consistently aware that you’re sitting on a house of cards, constantly competing, plotting, and striving, knowing that all you have can be yanked away at the whim of “management,” with a disappointing bonus, or the next economic downturn, are you really independent? More independent than a housewife? Maybe we are all dependent on something and shouldn’t measure ourselves or each other with that label.  
      So, I told myself to make the decision as if I lived in a world with no judgement. What did I really want? I wanted to slow down, to take a break and allow myself to need someone who wanted so badly for me to need him. I wanted to live in Europe. To start a business. Once that became clear I needed to examine why I had been holding onto my old life with clenched fists and a tight jaw; clinging to my fashion career, insisting on staying at the front of a rat-race that was eating me up inside with anxiety and constant worrying. The answer was because we attach our self-esteem to our jobs, to the brands, titles, and salaries. How would I introduce myself at parties without a big title? How could I show the progression of my life if not with promotions? The realization that my attachment to my old identity and fear of being judged was holding me back and costing me my happiness, made it easier to let go. So, I did. I resigned, emptied out my apartment, and booked a one-way ticket. It had been a very long time since I had felt the feeling of freedom that I felt when we drove the U-Haul out of New York City. One of the most exhilarating moments of my life was standing at Charles de Gaulle airport, a week later, with my nine suitcases and a clear calendar.

      Source: @thenonster

      How would I introduce myself at parties without a big title? How could I show the progression of my life if not with promotions? The realization that my attachment to my old identity and fear of being judged was holding me back and costing me my happiness, made it easier to let go. So, I did.

      Source: @thenonster

      Making the move was one big step, the second would be coming to terms with it, because the guilt that I was wasting my life and my brain didn’t magically disappear upon my arrival in France. I remember sitting in French classes full of mostly students, feeling old and silly.
      It was in conversations with my mentors and girlfriends that I got clarity, support, and maybe even a little envy. They reminded me that everyone wanted to be me. I had a responsibility to acknowledge the privilege to be able to rest and reflect on how I had spent my previous years, and a duty to use the time to thoughtfully ponder what to do next. Where was Alessandro in all this you wonder? Practically begging me to stop thinking and allow my next move to reveal itself. 
      This experience showed me that so many women were feeling the same way I had been feeling: in their attachment to their status and identities, some were tired of the pressure, questioning the career paths they were on, weighing the money and prestige against the lost time, discarded dreams, and cost to their mental health, relationships, and happiness. I also noticed how so many of the women whose career journeys I had admired had taken twists and turns on their roads to “success.” This would be my twist. The past few years have left me questioning how narrowly we define success as a society. Why don’t we place value on what I’ve achieved? Learning a new language, making new friends, experiencing more of the world. Why are those accomplishments not considered on the same level as improving my excel skills or shipping out more product for a big corporation? The answer is that it is not up to “society” but to each of us as individuals to analyze our choices and define what we consider a life well-lived.

      Why don’t we place value on what I’ve achieved? Learning a new language, making new friends, experiencing more of the world. Why are those accomplishments not considered on the same level as improving my excel skills or shipping out more product for a big corporation?

      Source: @thenonster

      I’ve never felt more vibrant, more confident, or more sure of myself and my abilities than since I arrived here. Stepping away from my old life has allowed me to find my purpose: bringing people together, communicating, advising, mentoring, and forging connections between women with the aim to help them live their best lives, on their own terms, and by their own standards. I launched In Vibrant Company as a platform to do just this.
      I’m on my way to being one of those people who has lived multiple lives. My hope is that through the stories we tell on In Vibrant Company, we may encourage even one woman to take a risk she has been considering. I hope to give “success” many different faces, to build a community that celebrates taking a break, changing your mind, allowing yourself to say “no” to more if you so choose, and allowing yourself to need someone when you’re tired. I hope that we all reassess what we consider “success” and how we calculate our value; that we drown out the internal and external noise and be easier on ourselves and others.   More

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      These Free, 10-Minute Workouts Are Perfect for Days When You’re Short on Time

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      “Petting as many dogs as humanely possible” is one of my most significant life goals.I’ve never met a dog that I didn’t like. I am the CEO of stopping on the Chicago Lakefront mid-run to pet all of the good doggos that proudly and happily trot past me. While I’m not in a place to own a dog of my own, this small fact does not stop me from getting my canine fix any time the opportunity presents itself.
      It has become very important for me to streamline my life to allow for as much time to provide belly rubs and compliments to dogs as possible. It is crucial to me that no matter what I accomplish in life, I never lose sight of prioritizing activities that I love most. Maybe for you, that joy comes from cooking, hanging out with family/friends, reading, watching Netflix, pouring a large glass of wine, or journaling. Regardless of what gets your heart pumping, I think we can all agree that making more time for the things we love is a good thing.
      So on days where I’m slammed with work, drowning in laundry, or itching to prioritize the petting of the dogs, I simply don’t have time to head to my gym and spend an hour on the treadmill (note: I have never actually spent one whole hour on a treadmill). I have always been a firm believer that quality is better than quantity (in this case, quantity being the amount of time spent working out) and have found that doing an effective, 10-minute workout is better than doing nothing at all. On the days where you don’t have time or are just looking for a quick way to move, these 13 free 10-minute workouts will have your back:

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      What are your favorite ways to workout at home? Let us know in the comments below! More

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      I’m Not a Morning Person—This Is the Evening Routine That Helps Me Keep It Together

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      If you were to ask any of my friends about me, I’d like to think that they’d have a lot of nice things to say. They might describe me as friendly, laid-back, and down for a good time. They may mention that I am in a committed relationship with McDonald’s chicken nuggets. They might label me as a “good listener” or a “good friend.” They might give accolades to my ability to send highly relatable memes to their DMs at any point in the day. One thing they most definitely wouldn’t say about me? That I am a morning person.I have a reputation amongst my friends and family to prioritize sleeping in over most things in life. I have an affinity for hitting my snooze button anywhere from four to nine times a morning (I wish that was an exaggeration). If you speak to me before my morning coffee, there’s a 99 percent chance that what you said did not register. No matter how many tips and tricks that I’ve tried in my efforts to become a morning person, I just can’t hang before 10am. At this point, I’ve come to accept who I am: a night owl who would rather get shit done in the evening than during the morning. 
      PSA: You don’t have to be a morning person to live a healthy, productive life. I’ve felt guilty for “failing” at morning routines for far too long, but after curating an evening routine that fits my peak energy time and makes me feel like a superhero, I’d like to argue that night owls are just as badass as the humans who work out, clean, meal prep, meditate, and do a 57-step skincare routine before they log on for work. The early bird gets the worm, but the worm that sleeps in doesn’t get eaten, am I right?
      Here are the eight habits that have made my evenings productive and have helped me to embrace the fact that I am, in fact, a night owl:

      1. Work out right after work
      I truly cannot count the number of times that I’ve set my alarm two hours early to workout and decided, in the early hours of the morning, that REM sleep is cooler than squats. I’ve found that, as with most things, my workouts are most productive after a workday when I’ve used the day to hydrate and I’ve consumed at least two meals. While the idea of a late-night workout excites me, I try to exercise before dinner so that it’s easier for me to wind down afterward. Right now, I’ll do an at-home workout or go for a one to three-mile run, and I’ll opt to work out outside so that I can get some fresh air.

      2. Listen to a podcast while cooking dinner
      I used to hate cooking until stay-at-home orders hit. When I realized that I simply could not afford using Grubhub or Doordash every night, I bought Tieghan Gerard’s Half Baked Harvest Super Simple Cookbook to turn my life around. For dinner, I grab my fav glass of vino, pick a recipe to whip up, and listen to my favorite podcast. Typically I’ll opt for a recipe that I can cook for one and save for dinner for the next few days. Dinner: done. Meal prep: done. Getting the pop culture tea: done.

      3. Tidy up my living space
      The dinnertime productivity hack that absolutely changed my life is making an effort to clean up my kitchen messes as I’m cooking. It sounds so simple, but as we all have experienced at one point or another, there’s nothing worse than staring at dirty cookware and dishes after eating and slipping into a food coma. Tidying up as I go makes doing the remaining dishes after dinner so much more tolerable. After rinsing my remaining dishes and popping them into the dishwasher, I do a quick tidy-up of the rest of my living space (I save deep cleaning for the weekend when I have more time to do that sort of thing).

      4. Take a relaxing bath
      Why has it taken me so long to get on board with taking baths? My bath time is my me time, and those 30 minutes help me to wind down after power cleaning. Am I sweating from bending over to pick up all of my clutter from my last outfit crisis? Probably. Should I get that checked out by a doctor or, at the very least, up my cardio game? Also, probably. While I’m soaking, I like to call a friend, read an excerpt from my latest and greatest book obsession, or catch up on my IG feed. I light my favorite candle, dim the lights, and play some Mumford & Sons radio to set the mood.

      5. Plan out tomorrow’s outfit
      Somewhere along the way on my journey from third grade to adulthood, I lost sight of the easiest and most rewarding task of all—laying out tomorrow’s outfit. If and when I snooze my alarm and subsequently oversleep, I need all of the extra time that I can get.Enduring an 8am clothes crisis and settling on an outfit that I feel *blah* in is not the move. In my pursuit to work from home and not lose my mind, I’ve found it helpful to make sure that I’m changing out of my morning pajamas into something cute and casual to signal to my brain that it’s time to get to work.

      6. Prep my morning coffee
      Of all the responsibilities that are knocking on my door at the time of my alarm interrupting my dreams of being married to Zac Efron, my highest priority of all is coffee. I like to streamline my coffee routine ahead of time so that everything is neatly out and ready for me to get espresso in my body as soon as humanely possible. At night, I’ll pop my Nespresso capsule into my Nespresso machine, make sure that the water is filled to the brim, and line up my mixings (oat milk, vanilla, and cinnamon) for easy morning access. 

      6. Make a to-do list for tomorrow
      I am forever an offender of adding things to my to-do list that I’ve already completed so that I can give myself credit for completing tasks. After I’m squeaky clean and pick out my outfit for the morning, I make myself a herbal tea, I snuggle into bed, and reach for my journal that sits on my nightstand. My journal is my life and is a compilation of random article pitches that I think of at 4am, blurbs talking smack about someone who hurt my feelings, and to-do lists that somehow never fully get checked off. Regardless, making my to-do list helps me to focus in the simultaneous whirlwind and brain fog of the morning. I prioritize mindless tasks to be completed first to boost my confidence and schedule more tasking responsibilities for the afternoon when my productivity levels are highest.

      8. Do something that brings me joy
      I’ve been trying really hard to limit screen time before bed, so I’ve been opting for other blue-light-free activities that bring me joy to end the evening. On a normal day, I’ll turn off the lights with the exception of the faint glow of my bedside lamp, and I’ll either revisit my Kindle, journal about my day, or doodle until my eyelids become heavy. When I feel myself daydreaming then dazing, I know it’s time to call it a night. I set my typical morning alarms (yes, plural) and tuck myself in, knowing that I am leaving a productive day behind.

      Would you consider yourself a morning person or a night owl? When do you find that you’re your best, most productive self? More

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      How 12 Experts Are Staying Their Healthiest While Staying at Home

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      I don’t know about you, but since the stay-at-home order started months ago, I’ve been moving my body less and eating more frozen pizza than I have in years. Even though 2020 has looked a lot different than we all thought it would when making health goals back in January, the well-being of our bodies shouldn’t just be a priority when we can go to juice cafes and workout studios. In fact, prioritizing health might even be more important during a scary and uncertain time. For some much-needed inspo, I asked my favorite nutritionists, trainers, and wellness entrepreneurs how they’re taking care of their bodies while staying at home. 
      1. Les Alfred, Personal Trainer, Nutrition Coach, and Host of the Balanced Black Girl Podcast
      Source: @balancedles

      “While spending so much more time at home, mental health check-ins and daily exercise are non-negotiables. For my daily mental health check-in, I’ll spend some time journaling and reflecting on how I’m feeling. My emotions have ranged from optimistic and hopeful to lonely and unsure of what the future holds. Creating space to feel while honoring all of my feelings has been incredibly helpful. I also move my body every day. Some of my favorite ways to move at home include Sun Salutations each morning, short dumbbell or bodyweight workouts during my lunch break to keep my energy up for the afternoon, and early evening walks to relieve stress before winding down for the night.” 
      Listen to the Balanced Black Girl Podcast and follow her on Instagram here. 

      2. Melissa Wood-Tepperberg, Founder of The MWH Method
      Source: @melissawoodhealth

      “Prioritizing my practice of meditation and mindful movement is what keeps me sane through anything that comes my way. Even taking just two minutes to yourself makes such a massive impact toward shifting your mood. I do this through my method of movement to sculpt beautiful, long lean lines throughout the entire body through precise, low-impact movements.”
      Try a seven-day free trial of the MWH Method and follow her on Instagram here. 

      3. Berrion Berry, Period Educator and Founder of The Flo Academy
      Source: @berrionlberry

      “My hottest tip for staying healthy while safe at home is to focus on the breath. I do a three-minute breathwork exercise every morning, then again just after lunch, and again right as I end my day. I’ve found that it allows me to remain aligned and grounded. Breathwork is extremely helpful for managing both stress and anxiety. Oh, and the song I like to breathe to is called Deeper by Sion. The power of breath is so underrated, but I love it! And it helps with period pain too (can’t forget to mention that!).”
      Join The Flo Academy and follow her on Instagram here. 

      4. May Zhu, MBA, RD, LDN, and Founder of Nutrition Happens
      Source: @nutritionhappens

      “Maximize the benefits from the leafy greens you’re eating by rotating different varieties from week to week. This will add more nutrition diversity in terms of vitamins and minerals. For example, if you chose spinach this week, maybe go for arugula or chard the next. I love doing this because it also helps me get out of a kitchen rut when I feel uninspired. If there’s a leafy green you haven’t tried, now is a great time to try it in a new recipe. Also, I love walks on days when I’m feeling something more low impact. I’ll take a walk either before or after dinner to get fresh air. Several studies support that even 10 minutes of brisk walking can improve our moods.
      I’ve been working from home for a few years now, and I’m always working on work time boundaries. One thing that has helped me set up the post-work environment to transition out of the workday is to light a candle after I finish work to set the tone for the night. Lately, I love candles from The Koop New York and Dear Sunday Co, which are both Black-owned businesses that I adore!”
      Check out Nutrition Happens and follow her on Instagram here. 

      5. Valerie Agyeman, RD, Women’s Health Dietitian, and Founder of Flourish Heights
      Source: Flourish Heights

      “I’ve been stretching more! A few weeks ago, I realized I was sitting all day on a sofa or an office chair, which hasn’t been the best for my posture. So lately, I’ve been trying different stretches throughout the day, both indoors and outdoors. It helps keep my mind and body calm and at ease.”
      Check out Flourish Heights and follow her on Instagram here. 

      Source: @danielleduboise

      “I’m focused on enjoying the little things that make me happy, whether it’s spending time with my husband and daughter or taking some time to move my body every day (I’m currently obsessed with Fit Pregnancy Club online classes). I’ve also been trying to keep my routine as normal as possible by eating plenty of leafy greens and adding Sakara Beauty Water Drops to my water first thing every morning.”
      Shop Sakara, listen to The Sakara Life Podcast, and follow her on Instagram here. 

      Source: @whitneytingle

      “I’m using this extra time to focus on nourishing my body with Sakara meals 3-5 days a week and regularly eating my go-to snack, Sakara Detox Super Bars. I try to dedicate at least 20 minutes a day for some sort of movement, whether it’s taking a walk or doing an online class. I’ve been really into Melissa Wood Health and Caravan Wellness, and I just added The Bloom Method, which is for pregnant mamas. I also try to spend some time each day filling my brain with information that helps inspire me to be more creative. I’ve been loving podcasts like The Doctor’s Farmacy, On Being, Esther Perel, and the Goop Podcast.”
      Shop Sakara, listen to The Sakara Life Podcast, and follow her on Instagram here. 

      8. Ingrid S. Clay, Celebrity Fitness Trainer and Plant-Based Chef
      Source: @ingridsclay

      “I’ve been working out every day! I do 30 minutes of cardio on an empty stomach first thing in the morning. I also always tell clients to not buy junk food (so it’s not in the house) and to only eat when hungry.”
      Book a meal plan or class pack and follow her on Instagram here. 

      9. Serena Poon, CN, CHC, CHN, Nutritionist, Reiki Master, and Founder of Culinary Alchemy
      Source: Serena Loves

      “Stay super hydrated! Drink at least 75 percent of your weight in ounces of water. Hydration is key for your entire organ system to function optimally. Also, eat the rainbow; make sure your meals and snacks throughout the day include a variety of fresh, whole produce that spans the colors of the rainbow. By doing this, you are taking in a multitude of vitamins and minerals in the most bioavailable form. Always opt for nutrient-dense meals, smoothies, juices, or broth, packed with tons of vitamins, minerals, fiber and nutrients over anything that is processed.
      Finally, connect with nature. Talk a walk, sit in the sun, open up the windows, or play in the water if you are near the ocean or a lake. Take off your shoes and stand in the grass. Do a little gardening or water your plants. Do something every day that reminds you that there is something much greater than us, the earth is healing, and whatever is happening right now will heal and pass.”
      Book a nutrition program or reiki session, download a free E-book, and follow her on Instagram here. 

      10. Mona Dan, LAc., MTOM, Herbalist, Acupuncturist and Founder of Vie Healing

      “I sit outside under direct sunlight for at least 20-30 minutes. It gives me a chance to reset and relax but also sweat a little while soaking in some vitamin D. After that, I take a hot shower and gently scrub with bath salts. I also make sure to include fresh fruits and veggies in my meals to take in lots of vitamins and minerals to keep my immunity up.”
      Shop Vie Healing and follow her on Instagram here. 

      Source: @laurengores

      “I’ve been moving my body every day, which has proven to be the most incredible medicine for me, internally and externally. Some days I have time for an hour-long workout, and other days, it’s a 15-minute yoga flow with my toddler crawling on top of me. But it’s the movement that matters, and I think it’s been key to my health and well-being during this time. Also, I’ve been doing a lot of face masking with our Summer Fridays Jet Lag Mask to make me look a lot less sleepy than I feel.”
      Shop Summer Fridays and follow her on Instagram here. 

      12. Sahara Rose, Ayurveda Consultant, Best-Selling Author, and Host of The Higher Self Podcast
      Source: @iamsahararose

      “Every day, I ask myself what I can do for my body, mind, and spirit. For my body, I love to do a barre workout followed by some yoga (especially hip openers since we are sitting so much more). For my mind, I love to read spiritual books and do some writing for my next book, Discover Your Dharma. For my spirit, I am obsessed with doing what I call “Goddess Breathwork,” which consists of deep inhales and exhales while doing cat-cows with your spine. It completely relaxes the body, so it’s easy to drop into a meditation! I feel so energized, refreshed, and in alignment with these practices. Often, I’ll break out into a spontaneous dance party because I feel so good!”
      Read Eat Feel Fresh, take the quiz to find your dosha, and follow her on Instagram here.

      What at-home health tips make you feel your best? More

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      5 Habits That Can Boost Your Sex Life

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      Sometimes, it can seem like we’re all being told everything we should be doing. Eat more cauliflower! Try this new workout that will make your butt look amazing! Meditate every morning! It’s exhausting to be told what to do but never communicated how exactly it will affect our health and our bodies.Instead, we should be focusing on easy, actionable, healthy habits that actually cause a change in our lives over time. Boosting our sex lives isn’t much different from our overall health — sex isn’t independent of the rest of your mental and physical health. Adopting healthy habits can improve all the areas of your life, sex included. So, when we add these habits into our day-to-day routines, there’s more happening than increased energy and a higher sense of confidence.
      So, you want to get healthier and pump up your sex life? We’ve got you covered. Here are our top five habits that will positively impact your overall health and your libido:

      1. Keep work out of the bedroom
      We’ve all been there. We sit in bed with the laptop catching up on e-mails or scroll through Instagram on our phones. It seems harmless when it’s happening, but over time, you’ll start to notice it’s difficult to turn off the work brain when you’re in the bedroom. Next thing you know, you’re thinking about your to-do list while you’re doing the damn thing!
      The easiest way to get out of this mindset is to slowly take technology out of your room — no more writing or replying to Instagram DMs just before bed. Set a designated area of your home to do work and leave the bed for sleeping and other bed-related activities. You don’t need a separate office space to do this either! Simply creating a nook in the corner of your small studio for working or only working on your couch can help keep the work brain out of the bed.
      This is a lesson in becoming more present and focused with your partner. When you’re able to let go of work or anything else going on in your life for a little bit of time to enjoy moments with your partner, you can connect on a deeper level, which in turn means getting it on is much more enjoyable. Less stress, better sex — everyone wins here!

      2. Exercise
      Obviously, getting consistent exercise is good for you. We all know that by now. However, exercise (in various capacities) is amazing for your sex life. (Oh, great, another reason we need to be working out!)
      Exercise (whether it’s yoga, pilates, kickboxing, weightlifting, running, or whatever you enjoy!) is an amazing way to decrease stress. Not only does it help you cope with current stress, but when all those endorphins release, your body is less likely to build up the same stress and worry from before. Stress can be one of the biggest reasons women lose their libido, so if you’re trying to have better sex, this is a good one to kick to the curb first.
      Getting regular exercise is also an amazing way to improve stamina and flexibility, which in turn increase sexual pleasure. Exercise is another great way to boost your confidence, and we all know how it feels to have sex when you’re not really feeling like yourself. When you’re feelin’ yourself, sex is bound to be a great time.

      3. Communicate
      Communication with your partner is more than a simple “how was work?!” every day. It’s important in any relationship to keep learning and growing with your partner. Whether you’re in a LDR or have been together for a long time, keeping the spark alive emotionally can keep up the passion in the bedroom. Go on real dates (which can be especially helpful for those of us who live with our partners!), discover a new hobby you both like, and practice active listening. Making your partner know he or she is heard in the relationship and that their feelings or ideas are validated can go a long way in making you both feel more comfortable and at ease with each other.
      Aside from still taking the time to get to know the person, there’s a lot of sexual communication to engage in. You can tell your partner that you want to try something new (a new position, role-playing, or different days or times than your norm are all great ideas) or talk about what you like and don’t like. This could happen before sex (this could make some great foreplay!), during, or after.
      Make it a habit to talk to your partner about sex. It can often feel uncomfortable (weird, but true!) to discuss these things, but this can only improve the experience you two have together. Once you start to become more comfortable discussing these things with him or her, it will be easier to actually implement and try out all those new things you’ve discussed with one another.

      4. Ask the experts
      Don’t be afraid to talk to experts when you have questions about your sex life. OG/GYNs and sex therapists are there to help with whatever questions you may have! No matter how TMI or insignificant they may seem, your questions are valid. Make it a habit to write down (or put them as a note in your phone) any questions or thoughts you have and bring this list to any doctors appointments you have.
      While they’re obviously not experts, this also goes for talking to friends or other loved ones. It’s comforting to get second opinions or thoughts and ideas from your girlfriends. Talking to them is generally more comforting than a doctor, and they might have personal experience with the same situation.

      5. Get more sleep
      Sleep is basically the cure-all to everything — acne, stress, body aches and pains, and yes, good sex. There are many studies saying having more sex can cause better sleep, but there is also evidence that sleep can cause great sex, too! Lack of sleep can increase the levels of cortisol in your body while decreasing sex hormones like estrogen and testosterone. This can cause stress, which we’ve already established is not great if you’re trying to boost your sex drive.
      There’s also the simple fact of being too tired. You had a long day a work, came home, cooked dinner, watched an episode of The Handmaid’s Tale, and we’re supposed to still have the energy for sex after that? Not getting the rest you deserve (yes ladies, sleep is a right, not a luxury!) is enough to make any of us go crazy, let alone not want to have sex.
      Try changing your bedding, investing in a new mattress (this is for your health, people!), or rearranging your room to be the ultimate calm oasis you’ve always dreamed of. You could also try a weighted blanket, taking melatonin before bed, or keeping your tech out of the bedroom. (See tip #1!)

      What habits have improved your sex life? How have you implemented these into your routine? Tell us in the comments! More

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      How to Make Your Weekend Special While Staying at Home

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      So it looks like we’re all going to be at home until 2021. I hate to be so dramatic, but that’s how I feel. I miss feeling safe going out to have a meal with my friends, I miss dropping by my favorite coffee shop to chit chat with my favorite barista on a Sunday morning—and I am sure I’m not the only one having these bouts of missing how things used to be before COVID-19 became a part of our lives. But until this public health crisis gets better, we must all do our part to flatten the curve, and that means staying home (if you can). When I settled in with my parents after leaving my apartment (and exorbitant rent) in Los Angeles at the end of March, just as we saw the first peak in cases, I was so enthusiastic about making being home fun. I ordered new books to read, went for walks, and carved out time each day to do a face or hair mask. However, after nearly four months of going from my bedroom to my office (my sister’s room) to the kitchen, that enthusiasm has turned into boredom and sometimes sadness, leading me to this list. I am writing this for all of us that are feeling the weight of this “new normal.” Our weekends may look a lot different, but that doesn’t mean we can’t find new hobbies or things to do besides binge-watching our 100th show on Netflix to lift our spirits. Here are a few ways to make your weekend feel special:

      Source: @petiteelliee

      1. Work on a Puzzle
      I can’t tell you the last time I bought or put together a puzzle. As I searched the net, I realized there were shockingly a variety of options I loved, many of them designed by independent artists. I bought my first puzzle with original artwork by Afro-Latina artist Reyna Noriega on Jiggy. Sites like Jiggy, Piecework Puzzles, and Etsy offer a chance to add a relaxing pastime to your weekend plans (with a glass of wine or a mocktail) while supporting small businesses. 

      2. Take an Online Cooking Class
      At the start of quarantine, Airbnb cooking classes were my weekend ritual. I’d go to Trader Joe’s (with a mask on, of course) shop for my ingredients, and prep for my class. Scheduling these Saturday morning classes gave me something to look forward to, and they were also budget-friendly. I started out doing these classes solo and found that inviting friends based across the globe to join made the experience even more fun.  

      3. Purchase a Cocktail Kit From Your Favorite Restaurant 
      It’s the simple things I miss these days—like my favorite brunch cocktail. In some areas, restaurants are open, but if you feel more comfortable having your favorite drink in the comfort of your own home, reach out to your go-to spot and see if they’re offering take-home cocktail kits. Many of my local favorites are, and I have to say it’s nice to have a little something familiar even if I’m mixing myself. 
      READ: 15 Classic Cocktails to Master at Home

      Source: @waityouneedthis

      4. Go Indoor Camping
      Planning an indoor camping session may sound a little elementary, but who cares? Channel your inner child. Build a fort out of sheets, hang some lights, and make s’mores on the stovetop while watching the new Baby-Sitters Club series on Netflix. We deserve some time off from adulting even if it’s for one night. There are a few essentials you’ll need to build the perfect fort that you already have at home: pillows, sheets, and cozy blankets.  

      5. Tour a Museum Virtually 
      Touring a museum virtually sounded a little boring to me, especially since I was supposed to be in Mexico visiting my friend for a month in June. Visiting the Museo Frida Kahlo was on my Mexico City to-do list, so I tried visiting online. What I found so interesting about my visit was the colors of the artwork and artifacts were so vibrant. I still hope to be able to visit the museum IRL one day soon. 
      Until then, this was a nice way to view the work of one of my favorite artists. Many other museums are offering similar virtual experiences. The Smithsonian National Museum of African American History and Culture is offering video curator chats, the Picasso Museum in Barcelona  is showcasing their permanent collection, and the British Museum in London is offering an interactive experience that provides an in-depth look at key pieces inside the museum. 

      6. Start a Garden Indoors
      Gardening doesn’t necessarily require a green thumb, especially if you start with a small project like an indoor herb garden. There are quite a few kits on the market that make getting started relatively simple. If you’re looking for a kit with everything you need, try the Organic Herb Growing Kit. This kit is also popular among those who want to invest in helping their herbs flourish. 
      READ: How to Start an Herb Garden at Home

      Source: @_harlowejames

      7. Recreate Your Brunch Order
      I am going to be honest: I have tried to do this (more than once) and failed with blueberry pancakes. You might be wondering how anyone could mess up pancakes. Truthfully, I continue to ask the same question. However, I have perfected my bacon, egg, and cheese croissant with a honey drizzle. It’s *chef’s kiss.* Cooking fails happen, but trying to recreate your signature brunch can be fun even if it doesn’t turn out just how you hoped. 

      8. Have a DIY Spa Day
      I know—usually, the purpose of a spa day is to relax, meaning you aren’t the one doing the pampering. Oddly, during quarantine, I have found it relaxing to care for my skin, hair, and nails. Truth be told, my skincare routine usually stops at the places you can see. Over the last few months, I have made it a practice to scrub my body three times a week, deep condition my hair under a bonnet dryer, and manicure my nails (and apply press-ons). You can also try a body scrub and post-shower self-massage with an essential oil scented body butter to help ease your workweek woes. 
      I promise you won’t regret taking extra time for yourself. When you do decide on a weekend spa treatment, invest in products that are good for your skin that pique your senses. I think that is one thing that makes visiting a spa such a sensory experience from the moment you check-in. Lately, I’ve been alternating between smelling like a mango or a lychee fruit. My skin visually says thank you when I make this a weekly practice. 

      Source: @theyusufs

      9. Turn Off Your Phone and Get Outdoors
      You might have anxiety just thinking about disconnecting from technology. We live in a digital world that is pretty addictive that can lead to mindless scrolling and sometimes overindulging in the 24-hour news cycle. We should always be informed, but too much of anything is not good. There has been an uptick in hiking and camping this summer, since they’re a generally safe way to social distance while getting out. The AllTrails app is a great resource if you’re looking for trails nearby or want to go for a long drive. 
      One outdoor option, I’ve personally looked into is Getaway House. I need a little time away from my day-to-day surroundings, and a solo cabin with no WiFi and a lox box for my phone sounded like the perfect fit. I booked a getaway for my upcoming birthday. I’m not the super outdoorsy type, but I am looking forward to emerging myself in nature and taking time to disconnect. The Getaway House has outposts close to 14 major cities and seems to be diligent about ensuring their guest’s and team’s safety. If you’re looking to book in Atlanta, Dallas, Houston, or Portland, they have a deal on Gilt City (that I took advantage of) making booking my cabin even more worthwhile.  More

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      Making These 9 Simple Changes Totally Transformed My Body (and Mind)

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      OK, fine, I’ll say it: I’m a huge nerd. I’m the girl in the office who brings a Ziploc bag of adaptogens and collagen for an afternoon superfood latte, I spend all of my free time researching ancient medical practices, and I’ve recently become a certified health coach out of sheer passion for helping other women get healthier too (#shamelessplug). Call it nerdy or call it extra, but health has always been my thing. However, when it comes to my body, health hasn’t always been so simple.Yes, I love to eat well and have tested lots of expert nutrition advice over the years, but I can’t resist a good truffle mac ‘n’ cheese and I never say no to a glass of red wine. Restriction has never been my forte, which has caused a lot of guilt over the years (after all, wasn’t I the “healthy” girl?). Accidental weight fluctuations came (as they naturally do), through transitioning in and out of college years, and, while I’ve always prided myself on being self-confident, I could never escape the occasional distress over a fat roll or a patch of cellulite.
      Over the past couple of years, my life changed drastically (like moving to Los Angeles), and with it, my body did too. Today, I feel in touch with my body and what it needs. The right changes made my skin clear up, my digestion improve, my confidence skyrocket, and my anxiety decrease. Sound like another “miracle” diet? Think again. After a lot of trial and error throughout my life, these nine changes made the greatest impact on my body (and mind): 

      1. Not labeling foods as “good” or “bad”
      Everything we eat has been predefined by our culture. “Sugar is bad for you,” “Whole30 is good for you,” or “I was so bad last week when I was on vacation” are all phrases you’ve probably heard too many times to count. Putting a moral value on food choices may not seem like a big deal. In fact, maybe you feel like it’s a helpful way to narrow down options (I certainly did!). However, when we put black and white labels on food, what’s meant to nourish us becomes associated with guilt. Plus, the “want-what-we-can’t-have” mentality is not just true for bad boys; it’s true for food too, leading to cravings, binges, and serious regret. 
      I have so many thoughts on labeled eating, but for the sake of not going on and on (because I can), I’ll say this: food is meant to be nourishing, satisfying, and pleasurable. I was over food plaguing my will to live and meals that were more like an internal battle than an act as natural as breathing. Getting rid of labels helped me listen to what my body needed to eat, not what I should or shouldn’t eat. And guess what? I started craving fresh vegetables and whole grains, stopped bingeing on late-night snacks, and was able to feel satisfied after a cookie or one slice of pizza because I listened to my body’s cues. 

      2. Working out less
      Yes, you read that right; working out less transformed my body for the better. Let me explain: I grew up as a competitive dancer (I wish it was as cool as Dance Moms, but I was never even half as good as Maddie Ziegler), which meant I was used to daily, intense exercise. When I went away to college, I attended regular workout classes (thinking it might counteract the limitless cafeteria food or slapping the bag at frat parties, I guess?). Fast-forward to 2020: I have a much better relationship with working out and have been exercising for the mental benefits instead of calorie burn (but more on that below!). However, if I could not make it to an hour-long class one day, I wouldn’t exercise at all, since anything else felt pointless.
      When the stay-at-home order hit and my precious gyms and yoga studios closed, I had limited motivation and a lot of anxiety. As a fix, I got more into restorative yoga and would go through flows for 15, 20, or 30 minutes instead of my usual hour-long classes. My new form of movement did not involve weights, fancy machines, or heart-rate monitors. Instead, I went on more walks, took deep breaths during yoga flows (instead of exasperating myself with intense cardio), and started to think every movement made a difference (rather than thinking it has to be an hour long to be worth it). The difference? I’m stronger than I have ever been because I’m prioritizing consistency over length or even quality, and I’m more intuitive to when and what my body needs. 

      Source: Felicia Lasala for The Everygirl

      3. Realizing that there is no “secret”
      Every season brings a new “weight loss pill,” “magic supplement,” or “miracle diet” that promises to be the cure-all to health woes and weight management. If you feel overwhelmed by what you should and shouldn’t try in the wellness space, that’s not on accident. In order to sell you on limitless products and programs, you have to feel like your health is not in your control. I’ve tried popular diets, regularly tested new supplements, and have always been a follower of the latest workout trend, but what I’ve been missing is the big picture. The truth is that one change won’t transform your body, mind, or life. Instead, it’s a bunch of little habits that build up into greater changes. Also, the body is not a one-size-fits-all pair of socks. What works for one person may not work for you, and vice versa. The only “secret” applicable to everybody is to listen to your body. 

      4. Adding instead of subtracting
      In my humble opinion, the problem with any diet is that it’s focused on what not to eat, which reinstates the labels of “good” and “bad.” One of the greatest changes that made the most difference in my eating habits is learning about food. When I knew about the nutrients and benefits that come from whole foods and plants (rather than just knowing they were “good”), I started seeing food as medicine and fuel, rather than just seeing it as a reward (like when I had an intense craving for mac ‘n’ cheese) or an enemy (like when I felt guilt for bingeing on said mac ‘n’ cheese). Focusing on eating more plants and whole foods has not only helped me feel my best and crave fruits and vegetables, but it has also subconsciously crowded out processed and sugary foods (totally guilt-free!). 

      5. Eating fruit for breakfast
      Pre-transformation Josie was obsessed with protein. I had heard protein was the secret for toning muscles, so of course, breakfast always had to mean eggs or two scoops of the protein powder du jour (relevant side-note: as a lifelong vegetarian, getting enough protein was my downfall anyways). When I started thinking about how to add more produce, I tried eating more fruit in the mornings. After a while, I realized eating fruit surprisingly filled me up without making me lethargic or painfully bloated like I usually felt by noon.
      So I let go of the idea that I needed a protein-heavy breakfast and instead listened to what my body craved: fruit. Some days, I dress up berries and pears with nut butter, coconut shreds, and goji berries like the pillar of health that I strive to be, and other days, I’ll cut up whatever fruits are in my fridge. I’ve never felt so energized, had less digestive issues (which have unfortunately always been a problem for me), and even have fewer cravings throughout the day. The lesson here is not that you should eat fruit for breakfast too. Instead, the lesson is to listen to your body instead of outside opinions. 

      6. Enjoying healthy habits for reasons that have nothing to do with weight loss
      You might be thinking around this point that this article is just a body-positive message, and maybe even a commentary on diet culture, but it’s not a concrete list of ways to reach your body and health goals. But honestly and truly, after years of testing out different diets, workout methods, and “healthy” habits, nothing changed until everything clicked at once. The changes started happening when I was enjoying healthy habits (for both the mind and body), rather than thinking I had to do them in order to look a certain way. This is not woo-hoo self-help advice; being healthy for benefits like mental health and energy is what made the most drastic changes in my body (oh, and it was actually sustainable). 

      7. Drinking more water
      Drinking more water is a tale as old as time, but there’s a reason just about every expert on the planet recommends it. Drinking a big glass of water first thing when waking up, sipping on a reusable straw throughout the day (I’m partial to these pretty gold ones), and having three drinks at a time to achieve optimal hydration (like lemon water and green juice with my coffee), has made a drastic difference in how my body feels. If I start getting hungry too soon after eating, rather than going straight to the pantry to mindlessly snack, I drink a big glass of water. Of course, if I’m still hungry afterward, I’ll eat something nourishing (the body knows what it needs), but more often than not, I’ve realized that a lot of hunger cues are actually thirst. 

      Source: Iron + Honey for The Everygirl

      8. Prioritizing sleep
      Yet another mistake pre-transformation Josie made: every Thursday morning during my senior year of college, I would wake up when it was still dark out and go to a 6am spin class. Yes, even after Wine Wednesday (imagine!). I often abided by the “I’ll sleep when I’m dead” mentality, which often meant staying out late while still fitting in a workout when I could (AKA the crack of dawn). It’s not that going to an early morning workout class is bad (it’s not!). But I chose working out over getting enough sleep, thinking it was the better option for me. These days, if I have to choose between a workout and getting 7-8 hours of sleep, you know what I choose? Sleep. Every time. 
      Don’t take my word for it. Even celebrity trainer, Anna Kaiser (who counts Karlie Kloss and Shakira as clients—’nuf said), told The Cut, “If you’ve only been sleeping five or six hours and can either sleep an extra hour or work out, sleep an extra hour. If not, you’re running your body down, which will affect your energy. Working out harder or better or eating less isn’t the answer. It’s about getting enough sleep.” 

      9. Changing what “dream bod” or “goal weight” means to me
      Now for the biggest truth bomb of all: if you’re struggling to reach your health goals, perhaps the problem is not what you are or are not doing, but what your health goals are to begin with. On social media, we’re bombarded with hashtags like #fitspo and #dreambod, and often build health goals around a certain pants size or number on a scale. But those extra five, ten, fifteen, twenty pounds is where life happens. That’s the extra glass of wine with your best friend, the ice cream cone at the beach in the middle of summer, your favorite chocolate cake from the bakery down the road that tastes like the one your mom used to make. Why are we so focused on shrinking these moments, demoting them to be worth nothing more than a pants size or a fat roll?
      Instead, I’m letting my body exist in the healthy space it wants to be in. My “ideal weight” or “ideal body” is the one that yes, I feel most strong, energized, and healthy in, but also that allows me the extra indulgences, fun moments, and enjoyment. Above all, being a health coach has taught me that “health” is not a destination or a final accomplishment. Rather, it’s a tool we can use to help us live our happiest lives. Otherwise, what’s the point?  

      Have you tried any of these tips? More