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      11 Things I Wish I Learned in Sex Ed (but Didn’t)

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      When I think back to 7th-grade sex ed, I recall a series of three VHS videos that are burned into my memory: a graphic depiction of a baby crowning during birth, an instructional video about how to use a condom, and a sketch involving a student who drops a massive box of tampons at school and a teenage boy who steps in to help (and who, BTW, is entirely unphased by the sheer number of feminine products in her possession). These were the takeaways of the lessons I learned: birth is wild, protection is non-negotiable, and menstruation is normal. (Of course, that last one only the female students learned while the males were shuffled into another room to learn about wet dreams and such.) 
      As I advanced into adulthood, I remember coming across various scenarios that prompted the thought, “Huh, that would’ve been nice to learn in sex ed.” And I know I’m not alone. So I decided to team up with Ariele Myers, a fertility specialist, board-certified herbalist, licensed acupuncturist, and Founder of The Whole Woman Collective, to devise the top things I wish I’d learned about the female body in sex ed. Ahead, 11 lessons about sex I wish I learned, but didn’t. 

      Meet the expert
      Ariele Myers
      LICENSED ACUPUNCTURIST, BOARD CERTIFIED HERBALIST, AND FERTILITY SPECIALIST
      Myers founded Arieles Apothecary, where she worked with some of the top Reproductive Endocrinologists and IVF centers in the country to help hundreds of women on their hormonal health and fertility journeys. In 2016, she founded Wisdom of the Womb, an online platform to educate on all things reproductive health.

      1. It’s not that easy to get pregnant
      In a very informal poll I took of all my friends, this was the number one issue that we felt our sex ed classes misled us on. I get that it’s tough to explain nuance to a bunch of 7th graders, but if you’re under the impression that you can get pregnant any day of the month, you’re in for a surprise if and when you decide to try to get pregnant. According to Myers, a woman’s “fertile window” is about 6 days long. The math here is that women ovulate for about 12-48 hours, and “While our egg is only viable for a short time, sperm can live for 5 days, so we can actually become pregnant by having sex before we ovulate,” Myers explained. 
      If you’re trying to avoid pregnancy, Myers suggested backtracking 5-6 days from the day you ovulate and either avoiding vaginal sex or using contraception until about 48 hours after ovulation to be safe. Basically, avoid unprotected sex for a week. “Where some women go wrong in trying to avoid pregnancy is that they wait until they’re ovulating to abstain from penetrative vaginal intercourse,” Myers added. “If there is sperm in your body at the time you ovulate, you can get pregnant.” Another disclaimer: This can be a helpful timeframe if you have a regular cycle, so if you have an irregular cycle (and even if you don’t), chat with your doctor about a plan that works best for you. 

      2. Tracking your ovulation is a great way to get to know yourself
      If you’ve never tried tracking your ovulation, I highly encourage you to. Not only does it empower you to know when pregnancy is possible (whether you’re trying to achieve or avoid it), but it’s also an indicator of good health. There are a few ways to track your ovulation, and Myers’s favorite is by tracking your Basal Body Temperature (BBT). “BBT charting tells us so much about our reproductive health, like our follicular and luteal health as well as how we ovulate, not just if and when we ovulate,” Myers said. 
      If you’re into cycle syncing, BBT is an excellent way to gauge which phase of your cycle you’re entering. Myers offers a free YouTube tutorial on tracking BBT if you’re wondering how to start. Alternatively, you could buy an Ovulation Predictor Kit (OPK) at any major store that sells pregnancy tests. “OPK testing is simple, pee-on-a-stick easy, but can get expensive if you’re using them monthly,” Myers stated. These tests can also misread whether you’re actually ovulating as they often only track LH (luteinizing hormone) spikes, which occur just before ovulation, and not the progesterone that kicks in after ovulation.
      Lastly, you can keep an eye on ovulation by tracking your cervical mucus, which Myers referred to as helpful, but also takes some figuring out. “Around the time you ovulate, the consistency of fertile cervical mucus [will be] similar to that of raw egg whites,” Myers said. “Ever try to get a little piece of shell out of the egg white? It’s nearly impossible!” This “raw egg white” consistency usually appears within four days of ovulation.
       
      3. Period pain is not normal
      I was shocked to discover well into my mid-20s that severe cramping alongside my period—though common—wasn’t actually “normal.” Rather, it was a sign that my hormones were out of whack. “Within the framework of Eastern Medicine, pain before and during our cycle can indicate a stagnation of Qi and Blood or blockage in our reproductive organs,” Myers said. “This can inhibit blood flow, which can contribute to pain and cramping.”
      I can personally speak to the power of acupuncture (and herbal tea!) for hormonal health (after going down that road, I rarely cramp when I menstruate). “Some profoundly impactful ways to reduce your menstrual pain at home are Moxibustion and womb massage,” Myers added. 
       
      4. The birth control pill is not a cure-all for all menstrual issues
      Birth control can be an effective tool for contraception, but it’s often used to treat a myriad of menstruation issues. And like all medications, it carries risks along with benefits. “While I believe that the hormonal contraceptive was one of the best things to happen for women’s reproductive freedom, anything we put into the body has to be processed by our body—by our liver—and this does impact our overall health,” Myers said. “Birth control pills are a powerful method of preventing pregnancy, especially when a woman isn’t available or open to tracking her cycle.” But if you’re looking to improve the health of your hormones or your cycle, options outside of birth control might provide a better long-term solution.
       
      5. Orgasms are good for you
      I honestly can’t remember if orgasms were discussed in sex ed, but I know we didn’t talk about their health benefits (spoiler: there are a lot of benefits!). “During orgasm, women release endorphins, ‘feel good’ hormones like oxytocin and dopamine, and prolactin,” Myers explained. Not only do these chemicals counteract stress, but they can also relieve anxiety. Pleasure can actually be healing if we are intentional about how we access it. Imagine if your sex ed class encouraged you to explore what made you feel good. 
      “Only 31-40% of women say that they reach orgasm during penetrative intercourse, and many women say they feel ashamed or embarrassed that they don’t orgasm,” Myers pointed out. “I want there to be so much more support for people to have the time and space to learn what their body likes and wants. Emily Nagoski’s book Come As You Are is an amazing resource for all bodies wanting to understand and discover their capacity for desire.”
       
      6. Post-sex care is important
      Do you know when I learned it was important to pee after sex to avoid a urinary tract infection (UTI)? After getting my first UTI. Though it may feel like hearsay, it’s not a myth: “Peeing after sex is important as it helps you flush bacteria that could potentially cause UTIs out of the urethra,” Myers said. “The belief that it can ward off pregnancy, however, is not factual as the urethra is separate from the vagina.” Emotional post-sex care is important too, Myers pointed out. “Some people need and want cuddles or talking after sex, some need a nap, and some are fine to just get up and go,” she said. She encourages leaning into what you want and need—and practicing asking for it.

      7. Intimacy and sex are different
      Though this isn’t strictly related to physical health, it’s important for anyone engaged in sexual activity to know how to differentiate the physical act of sex from the emotional bond of intimacy. “It feels important to remember that sex is sex and love is love,” Myers said. When both parties aren’t aligned on exactly how they’re using sex, people can get hurt. “It’s OK to have sex without intimacy and connection if that’s what you choose,” Myers noted. “But when you have sex as a means to increase connection,” especially when the other person isn’t on the same page, “it often doesn’t work and can leave us feeling vulnerable.” Wouldn’t it have been great if sex ed helped us navigate these nuances from the start?
       
      8. Consent is an enthusiastic “yes,” and “no” is a complete sentence
      Consent is critical for obvious reasons, but I wish the nuances of consent had been discussed and taught more clearly in sex ed. Myers explained that so many women tell her they don’t feel entitled to their “no.” Other times, they worry about the other person feeling rejected. “‘No’ is a complete sentence,” Myers said. “Even if you like someone, even if you want to continue feeling connected, you never owe anyone your body. Sexuality is not a performance. I believe this should be the foundation of sexual education: that we get to feel, explore, and honor our feelings of desire as well as lack of desire.”
      In the same vein, if you have been told “no,” know that it is not a reflection of your worth (another thing I wish they told us in sex ed). There are so many reasons a person might not be interested in sex that have nothing to do with who you are. 
       
      9. What you’re calling a “vagina” is probably a “vulva” (and they all look different!)
      Screaming “penis” and “vagina” at the top of our lungs to normalize the words—another sex ed lesson burned into my brain (anyone else?): “A” for effort, but it reduced our understanding of the anatomy to two terms. I’m pretty sure I thought my vulva was called a vagina well into my 20s, and most men I know still don’t know the difference.
      Let’s settle any confusion now: The vulva is the area outside a woman’s genitals. Within the vulva, you’ll find a clitoris (the pleasure center), labia majora and minora (the outer and inner lips), a urethra (where urine travels), and the vaginal opening. The vagina is actually inside the body. It’s the inner canal that leads toward the uterus. The beautiful thing about vulvas is that no two are identical, much like fingerprints. It can be maddening when younger women worry about whether their vulva looks “normal,” because there’s no real “normal” to compare it to. Again, that’s something that would have been really helpful to learn in sex ed.
       
      10. Non-sexual infections happen and are nothing to be ashamed of
      There’s a lot of talk about sexually transmitted diseases in sex ed, but not a whole lot of discussion about the fairly common non-sexual infections that can crop up—yeast infections and bacterial vaginosis. “It is best to go to a doctor to check on any excessive itching or unusual discharge,” Myers suggested. But it’s not necessary to get overly concerned right away. These types of infections can occur as a side effect of antibiotics, birth control, hormone imbalance, or diet. “Our digestion can change the pH in our vagina, which can become a breeding ground for infections, like Candida overgrowth,” Myers said. Talk to your doctor if you experience any changes, and practice proper hygiene. 
       
      11. Sex is not just heterosexual (because duh)
      This one really goes without saying, but we’re saying it anyway. It’s hard enough navigating being a woman in a heteronormative society, considering the fact that women were forced to rely on a man for survival throughout most of history. “This framework only shifted as recently as the 1970s when women could open their own bank account and even be considered for certain professions—but our value as women is still strongly steeped within that historical context,” Myers shared.  
      For folks who identify outside the bounds of heteronormative culture, who have faced even more invisibility and had to fight for any real contextualization of value at all, navigating sexual intimacy is even hazier. Queer relationships need to be visible, normalized, and valued so that the folks who reside within them can feel visible, normal, and valued. And sexual education needs to cover these kinds of relationships so that all students are offered the health and safety information they deserve.

      The Surprising Connection Between Posture and Sex More

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      11 wellness-fuelled activities to do in the UAE this weekend

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      Your ultimate weekend guide in the UAE, June 9 to 11, 2023.
      Take the ice bath plunge

      Dubai’s new wellness destination, Contrast has opened its doors this year with the first-of-its-kind consciously curated sauna and ice studio. This stunning wellness destination offers both infrared and traditional saunas, ice baths and IV drips. As the perfect escape, guests can visit for a healthy escape designed to air muscle recover, reduce inflammation and improve general well-being. The full spectrum infrared sauna suites are state-of-the-art, equipped with 32-inch Smart TV’s so you can watch Netflix or opt for an audio experience and connect Spotify during your 45-minute. Contrast also offers immersive ice baths, which are proven to improve circulation, reduce inflammation, aid muscle recovery, and strengthen mental resilience, making them the perfect modality to complement the sauna experience. It’s a stunning space for guests to receive the benefit from the extremes of hot and cold. The sessions are priced at Dhs155 per 45 min session for the Infrared sauna and Dhs185 for the contrast therapy per 45 min session and Dhs95 per 30 min session for the ice bath. Located on Golden Mile 6, Palm Jumeirah, this place offers a rejuvenating experience.
      For more information visit contrast-wellness.com
      Book a zen yoga class

      After opening last year, FitnGlam has revolutionised the fitness space as the UAE’s leading women-only SuperClub. In celebration of International Yoga Day throughout this month. This month, participants will get the opportunity to immerse themselves in an array of invigorating experiences that include the contemplative Yin Yoga, the synchronising Vinyasa Flow Yoga, the tranquilising Gentle Yoga, and the restorative Face Yoga, along with deeply transformative sound meditation and Theta Healing sessions. To check the full schedule of FitnGlam’s yoga fest across the location visit the website.
      For more information visit fitnglam.ae
      Play a game of Padel

      For a more community-oriented experience, Dubai’s Matcha Club offers a space to unwind, reset and recharge. With six courts, visitors can engage in some friendly-competition and later on refuel with some food at the venue’s French-Japanese restaurant, Nette. The standard 90-minute games are priced at Dhs400 for four people in one court. Perfect after a game of padel or a yoga session in the nearby studio, NETTE’s tasty new sandwiches are the ideal way to refuel. Players can choose from The Crumbed Chicken Wanpaku, The Egg Wanpaku Sanwhich and The Turkey Ham Wanpaku Sandwhich with its innovative à la carte menu. The all-new Grab & Go menu is perfect for those who are hungry but pushed for time and it’s served with the boutique padel club Matcha in Al Quoz.
      For more information visit matcha-club.ae
      Put mindfulness first

      In celebration of Global Wellness Day, Raise Fitness and Wellness will host an immersive and engaging workshop on Saturday, June 10, 2023. Starting from 9am, guests will be greeted with refreshing detox juices and a relaxing yoga, sound healing and mediation session. A breakfast will then follow at Isola Restaurant featuring expert speakers, where attendees will be educated and inspired on what it takes to balance their health through the three pillars of wellness: the mind, the body, and the spirit. For a transformative experience, guests can book this all-inclusive workshop, priced at Dhs290 per person from 9am to 12:30pm at the Jumeirah Islands Clubhouse. As part of this event, there will also be a giveaway for two to the METT Marbella resort opening this summer, inclusive of a 2-night stay and breakfast.
      For more information visit raisefitnesswellness.com
      Enjoy an immersive audio experience

      For a renewed audio experience, Dyson announces the arrival of the Dyson Zone™ air-purifying headphones to the UAE. The air-purifying headphones deliver an immersive audio experience, featuring ultra-low distortion, a broad frequency range and up to 50 hours of audio-only run-time. By addressing the challenges of city air pollution a special filtration system and air delivery mechanism minuses distortion and tackles the dual challenges of city noise and air pollution. With a three-hour charge time to reach 100 percent, users can enjoy uninterrupted listening for hours. With a choice of two colours to choose from, the Dyson Zone price starts at Dhs3,399.
      For more information visit dyson.ae
      Enjoy a wellness escape

      This Global Wellness Day, immerse yourself in a world of tranquility at The Oberoi Beach Resort where every experience is designed to uplift your mind, body, and soul. From invigorating fitness challenges to restorative wellness practices, the eventful weekend offers a sanctuary of well-being. Guests can delight in a menu that balances health at Vinesse, with healthy dishes such Sea Bass in Salt, Mediterranean vegetables and salsa and more. The holistic wellness programmes are available from June 9 to 11, 2023 and can be seen online.
      For more information visit oberoihotels.com
      Fuel your well-being

      ICD Brookfield Place is offering a diverse selection of activities and classes tailored to various interests and fitness levels through the day. Participants can immerse themselves in soothing soundbaths, energizing microform classes, and dynamic spinning sessions hosted by Reform Athletica and 1Rebel. Whether one seeks tranquility or a high-intensity workout, there will be something for everyone to enjoy. Taking place on June 11, 2023, this open for all event includes a schedule with a sound bath between 8 to 8:45 am, a Microform class from 9 to 10am, a 1Rebel Rise Class from 9:30am to 10:30am, a microform class from 11am to 12am and free open gym at 1Rebel all day complemented by an ice bath recovery and other pop-ups by Skin Laundry, Elixir Clinic & Y12.As part of the venue’s mission to nourishing both the body and mind, Wellness Day will provide a complimentary selection of nutritious food, juices and matcha by Embody, Encounter, and Lulu & the Beanstalk.
      For more information on the schedule visit icdbrookfieldplace.com
      Pamper yourself

      AWAY Spa has transformed the traditional spa experience with relaxing massages, and rejuvenating treatments, all within a distinctive social space. For those looking for a traditional treatment, AWAY Spa is now offering three new Hammam Rituals, each designed to cleanse, purify, and exfoliate the body and face with prices starting at Dhs600. One of the most exciting additions to the spa’s menu is the Bellabaci Cupping Therapy, which offer guests the ultimate body treatment. With two treatments available – the ‘Bellabaci Stress No More’ and ‘Bellabaci Muscle Recovery’ – guests can enjoy a combination of cupping and hands-on massage with essential oils to relieve tension for Dhs680 for 60 minutes and the MAROC Candle Massage incorporates a warmed candle that melts to release amber, vanilla, and musk oils, inducing relaxation, nourishment, and complete invigoration. Inspired by ancient Moroccan healing secrets, it promises an overall feeling of wellbeing with every massage stroke for only Dhs680. Situated at W Dubai the Palm, the relaxing haven is a must-visit this weekend.
      For more information visit marriott.com
      Indulge in a fine-dining meal

      Dubai’s favourite Thai restaurant, Thiptara, has reopened its doors with an exciting new look and menu, which will transport guests to the floating markets of the Far East. The state-of-the-art refurbishment features beautiful tones and natural materials. The restaurant has also rejuvenated its menu with a selection of offerings including prawn dim sum, stir fried lobster, duck sprint roll and more. For those eating from the vegetarian menu have a treat for the tastebuds in store. Again, drawing from authentic Thai flavours, the Thiptara chefs have created a selection of dishes to take you on a culinary journey. Family sharing stands out one more with a feast made for catching up with the ones you loves with dishes such as Tom Yam Hed, a Thai Hot and Sour soup and more. The restaurant is situated in the heart of Palace Downtown and is open daily from 6pm to 11:30pm for dining in the restaurant an from 5pm to 2am at the lounge.
      For more information visit addresshotels.com
      Watch an Italian Film

      Dubai’s Independent film house, Cinema Akil has an exclusive selection of Italian films airing until June 15, 2023 in collaboration with the Italian Cultural Institute Abu Dhabi. Cinema Akil will present a total of 7 features including four awarded contemporary Italian productions and a celebratory homage through “The Enigmatic World of Federico Fellini”. With the first-time celebration of Italy’s directorial master, Cinema Akil will give a peek into the globally acclaimed director’s noteworthy contribution to cinema with La Strada (1954), Nights of Cabiria (1957), and 8½ (1963). Tickets are priced at Dhs50 without VAT and can also be purchased directly from the website along with an option of a Season Pass at Dhs175 for those wanting the complete Film Week experience.
      For more information visit cinemaakil.com
      Watch the full Emirates Man interview with Jay Shetty
      [embedded content]
      For the cover we are honoured to have former monk and author, Jay Shetty who we discuss manifestation, meditation, and the power of gratitude with. Jay was also kind enough to share his time with us on his recent trip to Dubai, you can watch the full interview on YouTube where he shares his thoughts on habits, discipline, and happiness – a conversation that is as inspiring as it is insightful. Watch the full interview on YouTube.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature Image: Instagram @zozoewitherspoon More

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      5 Wellness Trends Everyone’s Talking About This Season

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      Summer 2023 is finally upon us, and luckily, this season has a handful of wellness trends that are sure to make this your best summer yet. While summer often means late nights, parties, and no shortage of “treat yourself” moments, there are plenty of ways to ensure that you enjoy the season without any major next-day regrets. Whether you’ve got big health and fitness goals or simply want to feel your best each day, incorporating the following products and practices into your summer routine can make a major impact. Read on for the trends that you’re going to be hearing about all summer long.

      1. Mocktails and sober curiosity
      While a glass of rosé on a rooftop is usually a staple come summertime, many people are experimenting with sobriety and trading in their alcoholic drinks for yummy mocktails. Excessive long-term alcohol consumption can be associated with a variety of health risks, but even short-term, more and more people are over the hangovers, social dependency, poor sleep, delayed recovery, and hangxiety that can follow even one alcoholic beverage. Not to mention going alcohol-free can mean a major benefit to your wallet (fruit-infused club soda comes in way cheaper than a margarita).
      Sober curiosity is a growing trend that our bodies (and wallets) are here for. If you’re curious too, experiment with swapping your beer, wine, or liquor with a mocktail or go-to beverage that still feels fun and refreshing. Start with a club soda base, add in splashes of your favorite juices, then dress it up with some fruit garnish and a cute straw. BTW, if you still want to (safely) partake in alcohol, you don’t need to quit altogether to feel like you’re doing something for your health. Check out these tips to drink alcohol in a healthier way,

      2. Sleep as first priority
      What’s on the agenda this summer? Getting 8+ hours of quality sleep because prioritizing sleep is making a comeback! With devices like the Oura Ring, Whoop, and other health-monitoring wearables measuring sleep data such as sleep stages, duration, and quality, we’ve never been more obsessed with being rested. Visit any drug store and you’ll find no shortage of sleep-encouraging gummies, supplements, and elixirs to help you achieve the coveted eight hours.
      Ready to prioritize sleep like the trendy It-Girl you are? First and foremost, make sure your bedroom is dark (blackout curtains work magic), quiet (or noise-dulled with a white-noise machine or tower fan), and at a comfortable temperature. Try to maintain a consistent bedtime routine each night, including avoiding using your phone for 30 minutes before lights out. Finally, don’t forget a good workout during the day and a peaceful meditation to calm the mind after dinner. Bonus tip: Kill two trends with one stone (sober curiosity and prioritizing sleep) with the viral Sleepy Girl Mocktail.

      3. Electrolytes
      Everyone knows that you need to drink plenty of water to stay hydrated, but what about replacing all of the other nutrients we lose in sweat and everyday bodily functions? Hydrating with water alone is so last year, which is why we’re drinking electrolyte concoctions now.
      Electrolytes are essential minerals, such as sodium, potassium, and calcium, that are vital to bodily functions and easily lost in sweat. Water alone can’t lead to optimal hydration. The body requires electrolytes to actually absorb the water. Add electrolytes to your water to replenish essential minerals lost through sweating and aid in maintaining proper hydration levels during physical activity or hot weather. Add flavor to your water while optimizing hydration with electrolyte packets (just beware of sugary options with a ton of additives), or for a (basically) free version, add a pinch of sea salt to your water.

      4. The 80/20 rule
      Gone are the days of drastic, cold-turkey habit changes and huge health commitment challenges like 75 Hard. This summer, we’re living our best lives by focusing on small, daily positive habits (such as the ones listed above), while still fully enjoying our lives. While previous years have glorified demanding, lifestyle-overhauling changes, this summer is all about lifestyle changes that can be lived with and lived in. Major health challenges are inflexible and do not cultivate lasting lifestyle changes. 
      As a form of finding a “balance” between achieving health goals while still enjoying life, the 80/20 rule is all the rage this season. Think: 80% of foods you eat are nutrient-rich foods that make you feel good, while 20% are foods that you want to eat for pure enjoyment. That means getting in our fruits, veggies, and other foods that make our bodies feel amazing, but not restricting the foods we enjoy either (think: mac n’ cheese at a barbecue, a hot dog at a baseball game, s’mores during a bonfire). This can also apply to other healthy habits as well. If you move your body, hydrate, meditate, or get good sleep most of the time, you don’t have to (and should not) feel guilty for those days when you don’t move from the couch or have a late night out.

      5. Walking pads
      The buzziest new technology that everyone’s swearing by, a walking pad can keep you energized and help you get your steps in even during the workday (or while watching TV after work, if you don’t want to or can’t set up a walking pad in your office). What exactly is a walking pad? Imagine a treadmill that is controlled by your footsteps. In other words, instead of setting a tempo and having to stick to it, a walking pad has sensors that allow you to control the tempo with how you walk. Walk closer to the front to go faster, and walk further back to slow down. These lightweight and foldable pads are easy to store in a closet or under a bed, quiet, and can be used under a standing desk or purchased with a desk, attachment. An under-desk treadmill also provides an easy way to get your body moving (without the high-tech sensors) while watching TV, working, or attending meetings.

      The Ultimate Summer Wellness Guide: 15 Must-Try Tips for Your Healthiest Season More

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

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      Let me preface this by saying I’ve never been a morning person. Most of my colleagues know I’m not a fully functioning human until 9 a.m., no matter how hard I’ve tried. And believe me, I have tried–I live and breathe wellness practices. I’ve attempted every variety of morning routines, hoping to reap the benefits that come from an early morning workout or journal practice, but none of them have stuck. That is until read about Melissa Wood-Tepperberg and her morning and nighttime routines. 
      As a mom of two and founder of her wellness platform, Melissa Wood Health, Melissa understands what it’s like to have a busy schedule and knows that your routines don’t have to be perfect—they just have to work for you. Whether that means your morning meditation is interrupted by a screaming toddler or you only have time for a quick 10-minute yoga flow, she’s designed her routines to be realistic, yet effective. She looks at them as non-negotiable moments to reset before a long day and unwind at the end of one. So, if you too are struggling to master a morning and nighttime routine that works for you, read on to get the details on Melissa’s for major inspiration. Spoiler alert: They’re game-changers. 

      Melissa Wood-Tepperberg’s Morning Routine

      1. Think of something to be grateful for
      The very first thing Melissa does as soon as she wakes up is think of something she’s grateful for. She shared the details of this practice on her podcast Move with Heart, saying that no matter where she is or what’s going on, she’ll spend the first couple of moments upon waking up thinking of a few things she is grateful for. This can be as simple as being grateful for the cup of coffee you’re about to have or the fact that the sun is shining. Starting the day with gratitude instantly changes your state of being, no matter which side of the bed you woke up on. 

      2. Drink water with lemon
      Melissa makes herself a cup of warm water with lemon, which has been shown to jumpstart your digestion as the acid from the lemon helps to break down your food. During this time, she also takes a Seed Synbiotic (on an empty stomach), which is a combination of a prebiotic and probiotic. This combo is not only great for your digestion, but also your gut health.

      3. Practice 15 minutes of meditation
      At this point, she moves to a space where she’s comfortable sitting down for 15 minutes of meditation. Melissa shared on her Instagram that sometimes this ends up looking like five minutes or less. On other days, she’s interrupted by her kids or noises from the New York City streets. Instead of letting these disruptions ruin her meditation, she welcomes them. “This is life, lean into all things,” she shared on her podcast. 

      4. Drink a matcha or oat milk latte
      My favorite part of her routine comes after meditating: when Melissa makes herself either a matcha or oat milk latte. She’s been vocal about her love for coffee, but how she doesn’t love to drink it every day, and on those days, she’ll opt for matcha instead. Whatever form of caffeine or beverage you reach for in the mornings, listen to what your body is craving.

      5. Move for 15 minutes
      Instead of pressuring herself to do a full 30-minute (or more!) workout, she moves her body for just 15 minutes. Sometimes this looks like an ab or Pilates workout from her fitness platform Melissa Wood Health, and other days it’s a walk around the neighborhood. Moving your body first thing in the morning is a great way to get the blood flowing.

      6. Make a loaded smoothie and avocado toast
      No morning routine is complete without an energy-fueled breakfast. For Melissa, that’s a loaded smoothie and avocado toast. You may be wondering, what’s a loaded smoothie? Essentially, it’s a smoothie loaded with superfoods, protein, and antioxidants. For her, this includes spinach, cilantro, strawberries, blueberries, coconut water, mango, dates, lemon, and spirulina powder. 

      7. Dry brush before a cold shower
      Melissa ends her morning routine with some dry brushing, which is extremely beneficial for the lymphatic system and can easily be done at home. After this, she hops in the shower. Before she finishes her shower, she will turn the water freezing cold for anywhere from 1-3 minutes. Similar to cold plunging, a cold shower can help boost immunity and improve your circulation.

      Melissa Wood-Tepperberg’s Evening Routine

      1. Dim all lights
      Melissa swears by the effects of a good nighttime routine to help prepare for sleep. She starts her evening routine by dimming all the lights in her home. Bright lights can actually affect your circadian rhythm and tell your body to be awake. Dimming the lights at least two hours before bedtime can make it easier to fall asleep, especially if you struggle with this at the end of the day.

      2. Make a nighttime tea with a warm bath
      Melissa loves nighttime tea (such as the Sakara Sleep Tea and Detox Tea, both of which contain ingredients to promote relaxation and calmness) with a couple of pieces of HU Chocolate. She’ll then opt for a warm shower or bath to help lower cortisol and bring the body into a state of rest.

      3. Put away all electronics
      At least 30 minutes before sleep, Melissa tries to maintain the practice of putting away all electronics. Phones, computers, and TVs all have bright screens that make falling asleep harder than it already is. Unplugging from technology is never easy, and Melissa shares that sometimes she has to skip this step, but she always notices the benefits when she follows through on it.

      4. Do a legs-up-the-wall meditation
      The ever-popular legs-up-the-wall practice is also one Melissa loves. Every night before going to sleep, she lies down with her legs up against a wall while listening to a meditation or reading. This practice helps to drain the fluid and inflammation from the day as well as increase circulation. By this point, Melissa shared she’s always ready for 7-8 hours of quality sleep.

      I Tried Kate Hudson’s Morning Routine for 7 Days and Had the Best Week of My Life More

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      Body Fwrd Founder Kenzie Burke on the importance of nourishing within

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      As Kenzie Burke launches her first Body Fwrd challenge today, “The Cusp” podcast host, BRÛLÉ designer, and wellness expert shares with Emirates Woman what kickstarted her passion in wellness, overcoming challenges and the importance of “feeding” your skin.
      Tell us about the concept behind Body Fwrd.
      Body Fwrd brings forth practices around food and living in a cleansed body. Using the power of food to clear and cleanse the body to have the space to move forward, with clarity and light energy. I have committed to true transformation, doing the hard work, overcoming myself, and awakening on a spiritual level. I have created Body Fwrd to give the world tools and practices to unleash the core of who you are, transform yourself through nutritional healing, create a balanced mindset, and challenge you to be disciplined to make choices that will help you cultivate the life you truly want to live. Body Fwrd is for those who want to live an elevated life and take the journey towards becoming the very best versions of themselves. It is the home for those who are here for true transformation. Here, we show up, do the hard work, and overcome ourselves daily. As a health and wellness expert and multifaceted entrepreneur, I am here to share the life-transforming nutritional information that has grown from decades of experience, knowledge, and understanding. And no… it’s not only about food! Body Fwrd is the deep dive into the pillars of nutrition that contain the power to transform our lives entirely. What we use to fuel ourselves impacts us in every way – our physical bodies, emotional health, and spiritual balance. Your body is your home; the cleaner it is, the more space you have. Physically and mentally. I have been on a path of improvement my entire life but specifically dove into the power of nutrition, improving and evolving my ways of nourishment since 2018. It hasn’t only been about food and the more I have committed to true transformation, doing the hard work, overcoming myself, and awakening on a spiritual level, the more I have deepened my practices around food and living in a cleansed body. I created my eating method based on realizing that we are meant to clean and clear out the body and live in a cleansed state. It is our birthright to feel abundant, clear, and healthy and create an environment that can thrive. Not one that is prone to illness and disease, and we should all be proud and love the body we live in. We have normalized being sick, eating rubbish, applauding, and hopping on and off different, trendy ways of eating. But I wholeheartedly believe that we are meant to live and embody a cleansed state. We are energetic beings; what you put into your body, the energy and people you have around you, the thoughts you think – these things live inside of us. I look at my body this way: you wouldn’t leave dishes in your sink for weeks, forget to vacuum your rug, or never do your laundry. You want your physical house to be ‘clean’; otherwise, it would affect your life. Your body is no different.

      “Here, we show up, do the hard work, and overcome ourselves daily.”

      Your visuals are stunning – do you create them yourself?
      I do! I have a photographer who has worked with me through all the seasons of my entrepreneurship journey – and it is cool to see how we have evolved throughout the years. But, as far as the images that are not of me – I take them! I love visuals, a vibe, and good branding. All my visuals for Body Fwrd are the easiest for me to create. Body Fwrd is my lifestyle. Every picture and moment is taken in real time as I am about to eat, move my body, do meditation, and the list goes on. My strongest sense of Human Design is ‘taste’. I think that plays a role in creating beautiful environments, visuals, food dishes, the way I dress… I am a natural-born tastemaker.

      You previously built a business around food and wellness then left it. How did you come to a place where it felt right for you again?
      I built a business in food and wellness and then left it entirely. I resisted it. But I also resisted my own power and had (and am overcoming) an addiction to pain. I self-sabotaged and dimmed my own light quite a bit, and doing this to my old wellness business was a part of that pattern. What many people don’t know is that I went through a massive amount of pain and endured a very dark time after doing that to my business. I cut myself off from making money, I had an entire company that I had put my all into, an assistant, and a large following who supported me, and I left all of that. It was not fun. Not empowering, and it hurt. This result stemmed from my childhood — dimming my own light, not letting myself receive goodness, love, and money without pain. But launching Body Fwrd has unblocked me in more ways than any words could express. Through Body Fwrd I am freeing myself from myself. I have felt this deep sense of frustration ever since I can remember. I have embarked on ten million career journeys, travel, and moved houses, cities, and states. Yet… I would still feel it. And it frustrated me because it does not and has not felt like mine anymore, and I know I can live without it. With Body Fwrd, instead of searching for the next thing and creating something new, I have turned inward and got to the root of where this is stemming from. I have been suppressing myself, not letting myself fully step into my voice, knowledge, and potential. Anyone who has followed me for the last four years has seen the forward motion and journey I have been on of deep soul searching, career searching, etc. All along, there was a knock that would not stop. It just got louder and louder and the more I pushed it down, the more trapped I felt. The ‘body’ and nutritional healing aspect of my life is such a massive part of who I am and my life. I have reached the most embodied version of my body (through diet, cleansing, clearing the body, mind, and life choices). I know so much about the body and how to clear the vessel so we can move forward with clarity, self-love, and feeling embodied in our bodies. How did I know it was time to step back into the wellness world? First, I had to stop resisting. I had to stop the nagging. It was jaw-locking me and my life, and I want to move forward each day, freely in my work and my life.

      “…launching Body Fwrd has unblocked me in more ways than any words could express. With Body Fwrd, instead of searching for the next thing and creating something new, I have turned inward and got to the root of where this is stemming from.”

      How important is food and the way we eat it to our skin?
      I believe your internal reflects your external. Sure, you can use fancy creams, get facials, Botox, do all the things. However, nothing could compare to the sparkle in your eye from a healthy internal state. Food is a powerful tool we can use and harness to not only create how we feel but also how we look. Nourishing with hydrating fruits, colourful vegetables, good water and making that a daily priority will show on the external. I am such a ‘deep diver’, and as each year goes by, I learn more. I do deeper cleanses. I expand my knowledge and transform my ways of eating and living. With each year that goes by, my skin has been reverse ageing. And I feel that the older I get, the better I look. This is a result of how I eat, my wellness practices, and my dedication to my spiritual practices – the internal shows on the external.

      Where do you get the motivation to be consistent and are there any practices which have helped you with this?
      I have always been striving and dedicated to growth, evolution, and transformation. I have been like this ever since I could remember. Some of this is my innate personality and the other part is that I have always known the kind of life I want to live, the results I want to experience, the kind of people I want as my friends, the places I want to live in, the entrepreneur I want to be, the kind of wife and mother I hope to be. I have had to create this life for myself. I was born and raised in a small town in Wisconsin. I am the pattern breaker in my family. So, I have had to be disciplined and motivated to grow and evolve from a young age. If you want different results, you must have habits, routines, and rituals to help you create the life you want to live and embody the person you want to be. All the practices that I embody and that help me will be expressed through my sharings with Body Fwrd. I suggest you follow along because I have a lot to give!
      What do you avoid in terms of lifestyle to ensure you have the most balanced skin?
      I avoid processed food including sugar, poor sleep patterns, and stress. I avoid anything that brings me down and does not feel energizing or good to my mind, soul, or life. Life ebbs and flows, but I try my best to remain balanced because I know that how you feel internally is what shows externally.
      If you had to pick three hero products for skin, what would they be?
      Agent Nateur, Barefaced, and Standard Self Care.
      This is The Skin Issue – what does it mean to be comfortable in your own skin?
      It’s having a deep respect for yourself, which translates to self-love. The more work and effort I put into my evolution, the more comfortable I feel in my own skin. We all want to feel good not only in our skin but also in our day-to-day life. When you respect yourself and take the time and effort to nourish your body, move, sleep, meditate, expand your knowledge, work hard, apologize when you mess up, confront the hard conversations, and have compassion for the people around you, you build a strong foundation that deepens the relationship you have with yourself. Being comfortable in my own skin is extremely important to me – I want to live my life as an embodied human being, and that is my ‘why’ each and every day.
      June’s – The Skin Issue with Instytutum – Download Now 
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied More

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      Apple introduces new features for better mental health provision

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      Life

      by Ruman Baig
      2 hours ago

      Apple launches new features that can tap into deeper areas of health and provide powerful insights.
      Mental health and vision health features have been included in iOS 17, iPadOS 17, and watchOS 10. With this new provision, Apple emphasizes on the fact that mental health is as important as physical health and affects people every day in how they think, feel, and act.
      The new mental health features will allow users to log their momentary emotions and daily moods. It will help them assess and track their emotions and attain important information that will be pivotal in their mental health journey. All of these new features — and existing health features — are backed by science and built with privacy at the core.
      “Our goal is to empower people to take charge of their own health journey. With these innovative new features, we’re expanding the comprehensive range of health and wellness tools that we offer our users across iPhone, iPad, and Apple Watch,” said Sumbul Desai, M.D., Apple’s vice president of Health. “Mental health and vision health are important, but often overlooked, and we’re excited to introduce features that offer valuable new insights to provide users with an even better understanding of their health. These insights help support users in their daily decisions and offer more informed conversations with their doctors.”

      According to research, reflecting on one’s own mental state can help improvise emotional awareness. “Identifying our feelings has been shown to help us manage difficult emotions, appreciate positive moments, and improve well-being.” Multiple studies by researchers have shown that identifying feelings reduces emotions like sadness and anger, and positively impacts our body by slowing our heart rate. Additionally, in a survey of participants in the UCLA Digital Mental Health Study, initial results showed more than 80 percent of participants found reflecting on their mood in the study app increased emotional awareness, and about half said it increased wellbeing,” adds Dr. Michelle Craske, a distinguished professor of psychology and psychiatry at UCLA.
      Through the health app users can scroll through engaging, multidimensional shapes and choose how they are feeling in a range from Very Pleasant to Very Unpleasant. They can also select associations that are having the biggest impact on their feelings, like travel or family, and describe their feelings, such as grateful or worried.
      In addition to that, users will be able to identify the contributing factors to their mental state — whether it’s associations or lifestyle factors, such as sleep or exercise — and can use these insights to better manage their overall health.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Instagram & Feature image: @veneti.a More

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      5 Gut Health Supplements

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      As cliché as the trope “Listen to your gut” may be, there’s a reason why the gut is known as the second brain and gives us signs when something is or isn’t right. Whether you call it a gut feeling or instinct, the gut refers to your gastrointestinal (GI) system, the health of which is generally determined by the levels and types of bacteria in your digestive tract, AKA your gut microbiome.
      “Other than digesting and absorbing nutrients from the food and drinks we consume, our digestive system protects us from harmful invaders with the small and large intestine housing nearly 80% of our immune system,” explained Paulina Lee, MSHS, RD, LD, a gut health functional dietitian and Founder of Savvy Stummy, LLC. “The gut and gut microbiome is deeply connected to the brain and mood health through the gut-brain axis, a bi-directional superhighway of communication between our brain and gut.” What’s more, Lee noted that the gut microbiome creates 95% of the neurotransmitter serotonin, which regulates anxiety and is essential for relaxation, sleep, and concentration. Bottom line: When your gut health is poor (read: your gut microbiome is imbalanced), your mood, immune health, and sleep quality, just to name a few, pay the price. 
      As far as tips for good gut health (more on that to come) go, you can expect the usual suspects for overall health: a balanced and diverse diet rich in fiber, fruits, vegetables, whole grains, and fermented foods, staying hydrated, stress management, reducing inflammation by removing food sensitivities and toxins from your diet and lifestyle, getting in daily movement, and prioritizing restful sleep. To round out a holistic approach to improving your gut health? Supplements, of course. Ahead, a round-up of five gut health supplements that can aid in keeping a balanced gut microbiome, straight from experts. 

      5 Gut Health Supplements
      There are countless supplements for gut health at our fingertips and knowing which ones are legit and worth trying can be overwhelming, so before we dive into the expert-approved recommendations, let’s first understand what gut health really is and how to improve gut health. 

      What Is Gut Health?
      Before we dive into the supplements, let’s define what gut health actually is so you know what you’re working toward. If there ever was a wellness buzzword that has earned its stay, it’s gut health. But what is it exactly? “Gut health refers to the balance and optimal functioning of the gastrointestinal tract, specifically the microbiome, which consists of trillions of microorganisms, including bacteria, fungi, and viruses,” conveyed Dr. James Walker, a clinical doctor at Welzo. “A healthy gut microbiome is diverse, with a balanced composition of beneficial bacteria that support digestion, nutrient absorption, immune function, and even mental health.” Dr. Walker cited various factors that can play a significant role in your gut health, including diet, lifestyle, stress levels, lack of sleep, medications, and environmental factors (think: pollution and toxins).
      While it seems like a given to keep our digestive system in check by being mindful of the influences mentioned above, with today’s go-go-go culture, keeping a healthy digestive tract is easier said than done. Enter: superfoods to give your gut a healthy boost. Below, experts let us in on the gut health supplements that get their stamp of approval. FYI, before taking any supplement, Dr. Walker stressed the importance of consulting with a healthcare professional or registered dietitian who can assess your specific needs, potential interactions with medications, and any underlying health conditions. They can provide personalized recommendations and guidance to ensure safe and effective use of supplements.

      Best Supplements for Gut Health

      Probiotics
      Probiotics are living, good bacteria that promote gut health—whether in supplement form or from food sources—and can help maintain digestive health and a healthy balance in your body. When bad bacteria in the gut increase in number, probiotics can step in to fight off the bad bacteria and restore your body to a neutral state. The best part? Taking a probiotic supplement can tip the balance in favor of fewer gaseous bacterial strains, resulting in less gas and bloating. 
      “[Probiotics] contain a combination of beneficial bacteria strains, such as Lactobacillus acidophilus, Bifidobacterium lactis, and Lactobacillus rhamnosus,” described Mary Sabat MS, RDN, LD, a nutritionist and ACE-certified trainer. “Probiotics can help restore the balance of gut bacteria, support digestion, boost immune function, and improve bowel regularity.” Opt for a high-quality probiotic supplement with a variety of probiotic strains, follow the dosing recommendations on the product label, and store them according to what the label states (i.e. refrigeration, room temperature, etc.). If you have a compromised immune system or underlying health conditions or are taking immunosuppressant medications, it’s especially vital to speak with your doctor before adding probiotics to your routine.

      Prebiotics
      “Prebiotics are non-digestible fibers that serve as food for beneficial bacteria in the gut,” Sabat said. Once they bypass digestion and make it to your colon, the gut bacteria metabolize and ferment the prebiotics to survive, producing short-chain fatty acids that provide energy to your colon cells, help with mucus production, and assist in inflammation and immunity. Prebiotics boast many health benefits, including helping regulate bowel movements, enhancing your body’s anti-inflammatory response, decreasing bad bacteria that cause disease while increasing the production of good bacteria, and improving immune function.
      Sabat suggested looking for supplements containing prebiotic fibers like inulin, chicory root, or fructooligosaccharides (FOS) to promote the growth and activity of healthy gut bacteria. That said, prebiotics are not one-size-fits-all, and they may worsen symptoms of irritable bowel syndrome since rapid fermentation can cause gas, bloating, diarrhea, or constipation in patients who are sensitive.

      Digestive enzymes
      Like breathing, we don’t think twice about digestion—it happens automatically. Well, without digestive enzymes, the food we nosh on cannot be broken down properly and the body can become deficient in nutrients it needs to function (hello, gas, bloating, and abdominal pain). In some cases, the body doesn’t make enough digestive enzymes, resulting in a deficiency. Cue digestive enzyme supplements.
      “Digestive enzyme supplements contain enzymes like amylase, protease, and lipase that aid in the breakdown of carbohydrates, proteins, and fats, respectively, for better absorption,” Sabat clarified. “These supplements can support digestion, especially for individuals with enzyme deficiencies or digestive disorders.” Take the supplement with meals according to the recommended dosage on the product label. If you have a known enzyme deficiency or gastrointestinal disorder, be sure to check in with your healthcare professional prior to consuming a digestive enzyme supplement. 
       
      Fiber
      You probably associate the carbohydrate with helping move things along, and rightfully so. The crunch factor you get from biting into a carrot or apple? That’s good ol’ fiber working its magic. Since the body can’t digest fiber, it passes through the body undigested and makes its way to the gut, promoting regularity and relieving GI issues. According to Harvard T.H. Chan School of Public Health’s The Nutrition Source, fiber lowers the risk of developing various conditions, such as heart disease, diabetes, diverticular disease, and constipation, thanks to its beneficial role in the gut microbiome that may produce anti-inflammatory effects that alleviate chronic inflammation. Adding a variety of fiber-rich foods like whole grains, beans, leafy greens, and apples can help you meet your daily fiber needs, but fiber supplements can also step in to fill in nutritional gaps. 
      “Fiber supplements, such as psyllium husk or glucomannan, can help promote regular bowel movements and support overall gut health,” Dr. Walker affirmed. “It’s important to drink plenty of water when taking fiber supplements to avoid constipation.” Reach for fiber supplements that contain a mixture of both types of fiber—insoluble and soluble—to optimize digestion.

      Glutamine 
      If you’ve found yourself on #GutTok, chances are you’ve heard about L-glutamine, a supplement TikTokers tout for its gut health perks. Is it worth the hype? The short answer is yes. Recent research has shown that the amino acid glutamine can positively affect gut health by supporting the gut microbiome, gut mucosal wall integrity (a crucial line of defense that can help protect against digestive concerns and conditions), and the regulation of inflammatory responses. Glutamine is naturally produced in the body, however, during intense periods of stress (think: infections, surgery, and trauma), the body may not be able to keep up with the higher demand, in which case glutamine supplementation can provide a leg up. 
      “Glutamine is an amino acid that plays a vital role in maintaining the integrity of the gut lining,” Sabat echoed. “It can help support gut healing, reduce intestinal permeability, and improve immune function.” Whether you take a glutamine supplement in powder or capsule form, follow the recommended dosage instructions provided by the manufacturer. Pro tip: While taking a glutamine supplement can enhance gut health, if you have gastrointestinal issues, getting to the root cause should be your first step. 

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

      An Expert Says You Should Take These Supplements in the Summer More

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      10 Things Successful Women Do Before 9AM

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      If you’re a wellness or corporate girly, you’re no stranger to morning routines. Your feeds are flooded with the GRWM for my 9-5 or the “my 5-9 before my 9-5” trends. I personally love these videos because they’re #aesthetic and they give me ideas for what I can incorporate into my own morning routine to optimize my day and life.
      However, sometimes I wish I could get a breakdown of the different components so that I could pick and choose what makes the most sense for me.
      After listening to hundreds of podcasts, reading blogs, and watching thousands of morning routine videos, I’ve compiled the different components of a successful woman’s morning routine so you can create one that works for you.
      Let’s dive into the 10 things successful women do before 9am.

      1. They prepare the night before
      Technically the night before is before 9am the next morning. Successful women know that the less they have to decide in the morning, the better their days are going to go and the more energy they’ll have for bigger decisions. 
      Set out your clothes the night prior and if you’re heading to a morning or after-work workout make sure your gym clothes are ready to go, too. Take it a step further by getting your water bottle ready for the morning and making sure you have your snacks and lunch ready, as well as your breakfast ingredients organized ahead of time.
      On top of ensuring items are in place, I like to review my calendar the day before so that I know what I am walking into the next day, this way I know in advance if I need to get up a little earlier or have more time for my morning walk.

      2. They don’t waste time
      Kiss the snooze button goodbye. Successful women know that snoozing will only make you more tired and feel less productive. Try putting your phone away from your bed or investing in an alarm clock that is placed in a spot that forces you to physically leave your bed to turn off.
      Remember, you set this alarm at this time for a reason, it’s important to respect yourself enough to honor that and get your morning started on the right foot.

      3. They hydrate
      WATER. Upon waking up, it’s extremely important to drink a glass of water to rehydrate after your long night’s sleep (you know, #science!). Hydrating with water before your morning jolt of caffeine can help you feel more energized throughout the day and be a mini act of self-care first thing after waking up.

      4. They focus
      One of the most critical things successful women implement in the morning is reviewing their goals and intentions. The morning is a great time to ground yourself and remind yourself what you are ultimately going after. 
      Consider creating a note in your phone of your goals or using post-it notes to stick your affirmations on your mirror to reframe your thinking while you get ready for the day. Habit trackers are another way to ensure you are staying on track. Consider reviewing a tracker each morning that outlines different habits or goals you are trying to achieve, mark what you tackled the day prior, and set intentions for the day ahead.
      For work, take a look at what is on the list for today and remind yourself of the larger career goals you are going after in order to propel you into a successful day ahead.

      5. They move
      This is no surprise, but moving your body in the morning prior to your work day is key. It can feel overwhelming for some based on your schedule, so remember that moving can be as simple as taking a short walk or stretching! While getting to the gym to lift or doing an online pilates class would of course be great, a little movement also goes a long way.
      Bonus points if you habit stack and listen to a meditation or podcast while you move.

      6. They breathe in the fresh air
      Successful women don’t forget to stop and smell the roses. In the morning, it’s important to get fresh air. Specifically, in the non-winter months, prioritize getting outside even if it is just for a minute of vitamin D and a few deep breaths. 
      This is a game changer to boost your mood and clear your mind for a productive day ahead.

      7. They practice good energy
      This is the fun part. I’m a big believer that how you decide to face the day is how it will go. So start your morning off with a positive attitude and mindset. This will look different for everyone, but this could mean listening to your favorite playlist, journaling on your current dreams and aspirations, listening to a podcast that inspires you or helps you grow, meditating on your future self, or being present in the day.
      Again, this will change for everyone—maybe you just want to dance around your house to Camp Rock (just me?). Just ensure you’re choosing to feel lucky and uplifted in the morning so that the day can unfold for you and not to you.

      8. They take care of themselves and their space 
      Successful women make their beds. They clean their breakfast dishes. They don’t skimp on their skincare routine. Make sure you are incorporating the practices that make YOU feel your best. Maybe it’s a lymphatic face massage, dry brushing, a cold shower—maybe it’s none of those things. 
      Find what self-care practices work for you, and implement them into your daily routine as you get ready.

      9. They keep it simple
      Of course, doing all of these things each day would be amazing! But we don’t all have 4 hours to do every single self-care thing we can find on the internet.
      After years of trying to do the PERFECT routine, I realized that for me, incorporating just one or two of these things daily is what works best. Some days I’ll do more than others, and that’s okay too. Life ebbs and flows and the best way to stay on track is to adjust with it, giving yourself grace as you navigate the different seasons of your life.
      If you don’t know where to start, try doing one of these things for a month and see where that leaves you.

      10. They keep it fun
      While it could be great to be someone that wakes up at 4:00 AM and hits the gym for leg day, meditates for an hour, then eats a large breakfast, and so on and so forth—we can’t do it all, and we don’t have to. As you’re crafting your own morning routine, remember to do it in a way that makes sense for YOU. It should light your life up, rather than drag you down. It won’t always be easy, but it shouldn’t be something you absolutely dread. So give yourself some grace, and incorporate just a few positive items into your morning to be the successful woman you know you’re meant to be.

      7 Things Successful Women Have On Their Resumes More