Wellness

Subterms

    More stories

    • 113 Shares

      in health and weelbeing

      Wall Pilates: The Low-Impact Workout Everyone Is Obsessed With

      by

      You’d be hard-pressed to find a workout that boasts low-impact exercises that benefit both physical and mental health (hello, mind-body connection) like Pilates does. Before you brush the fitness modality aside because reformer Pilates classes are out of your budget or you think you don’t have what it takes to become a Pilates girl from home, TikTokers stan the new version of the workout (the 6.6 billion views say it all) that you don’t want to sleep on. Enter: Wall Pilates, FitTok’s latest obsession.
      Forget any large, expensive equipment—all you need is that bare wall you’ve been meaning to dress up in order to work up a sweat. The best part? It won’t make a dent in your wallet. Whether you use it as added support or a way to level up your mat practice, consider the four walls in your home office or living room the only accessory you need to get your Pilates on. Let’s dive into what Wall Pilates is and six no-equipment-necessary workouts that’ll leave you feeling better and stronger. 

      What exactly is Wall Pilates?
      If you’ve gotten a taste of any form of Pilates, you’ve likely powered through glute bridges and the classic Pilates move that is the hundred. Well, replace the ball, band, or reformer machine with a wall as your prop to perform the exercises, and voila, you’re a Wall Pilates girlie. Translation: Wall Pilates is a variation of mat Pilates that entails pressing one or more body parts (mainly your feet) against a wall while you carry out movements like the hundred, wall squats, or plank. The wall is there to not only provide balance and stability, but also add resistance. And while your glutes and core will feel most out of the burn in Wall Pilates routines, with standing exercises that target your arms and chest (think: wall push-ups and planks), your upper body won’t get left out of the sweat sessions. 

      @blissedhappiness
      Use the wall as your Pilates prop 😁 #pilates #pilatesinstructor #pilatesworkout #abs #bodytransformation #abschallange
      ♬ Vegas (From the Original Motion Picture Soundtrack ELVIS) – Doja Cat

      How to try it for yourself
      Ready to give Wall Pilates a go? Start with these six workouts courtesy of YouTube to check off a week of movement. 

      If you’re looking to a get taste of what Wall Pilates is…
      [embedded content]
      Just starting out on your Pilates journey? Look no further than this 10-minute, beginner-friendly workout with certified Pilates and Barre instructor Callie Jardine. Expect a glute-bridge burner, leg lifts, crunches, and some stretches to round it out. 

      If you want to focus on core, glutes, and quads…
      [embedded content]
      Grab a mat and your favorite wall for a 20-minute routine from Pilates with Donna Finnie. You’ll ease into the flow with a round of slow plank walk-outs and work your way to the core of the workout with wall sits, bird dogs, and more. By the end of sweat sesh, your form will be *chef’s kiss*, thanks to Finnie’s detailed instruction throughout. 

      If you’re all about abs…
      [embedded content]
      In the mood for a total ab scorcher? Follow Rachel’s Fit Pilates‘ 15-minute workout for a variation of the hundred, bicycles, side planks, and much more core work on and off the wall. Talk about a quickie, but goodie. 

      If upper body is more your thing…
      [embedded content]
      Meet Pilates with Donna Finnie once again on the mat (and wall) to enhance mobility and increase strength. You’ll start with breathwork, followed by arm exercises like arm rotations, wall push-ups, and kneeling plank push-ups. This workout (just shy of 24 minutes) will highlight any imbalances you may have (i.e. having one arm or shoulder that feels stronger) and hone your awareness on how your body moves and feels.

      If you’re looking for a full-body workout…
      [embedded content]
      For a full-body training, join Trifecta Pilates in standing exercises (think: single-arm wall push-ups, leg lifts, and split squats) and floor work that includes a glute bridge variation that gives major Miley Cyrus vibes (see: her “Flowers” workout) and an ab series. By the end of the 40-minute class, you’ll feel it everywhere—I mean everywhere. 

      If you’re ready to take it up a notch…
      [embedded content]
      Wild Waves Yoga guides you through a 20-minute intermediate to advanced Wall Pilates yoga fusion workout in this video. After a proper warm-up, you’ll work the booty, legs, and core with exercises such as a bridge series, heel lifts, split squats, downward dog, finished off by a dolphin plank hold (spoiler: it’s no joke). But don’t worry—the last few minutes reward you with satisfying upper and lower body stretches. Ahh… More

    • 175 Shares

      in health and weelbeing

      At-Home Test Kits: From Ovulation To STDs, Here’s How To Get Results At Home

      by

      Ah, technology. We’ve come a super long way from sitting in stirrups for test results to now, where we can simply buy an at-home test kit to know our status. From finding your fertile window to knowing your STD status, these at-home test kits are well worth the purchase, especially when you’re feeling uncertain and don’t want to sit in a queue at the clinic.

      Zoie HPV Self-Test Kit

      HPV remains one of the biggest risks to women’s overall health since it’s a major precursor of cervical cancer. South Africa has really high rates of cervical cancer. Since testing can be tedious, get results at home without visiting the clinic.

      VIVOO V3 Advanced Urine Test

      Think of this as your all-in-one health test kit. It’ll measure your levels of Magnesium, water, vitamin C, calcium, pH levels (alkaline diet, anyone?), ketone, protein, oxidative stress and sodium. There’s also an app tie-in so you can make sense of the numbers and what it means for your body, right now.

      Easy@Home Ovulation Test Strips

      This test identifies your fertile window with a whopping six days of opportunity with 99% accuracy. A complementary app lets you compare all your test results, with interactive graphs that lets you track your menstrual cycle.

      Clearblue Digital Ovulation Test

      This test identifies your two most fertile days – and it works. The digital test gives you a cute smiley face when it’s ovulating. Plus, it gets to work in just five seconds.

      DNX Medical UTI-AID Test Strips

      With accurate results in just 60 seconds, this is the same kind of kit used by doctors. Use the colour chart provided to see how your urine holds up.

      Exacto Vaginal Infection Rapid Self Test

      Gets to work in seconds. Simply insert the test into the vagina, press it onto the vaginal walls for ten seconds, then remove. Compare your result to a colour chart and get your results. Easy peasy.

      ESO Test Syphilis Rapid Screen Test

      This is an antibody test, which tests for the presence of antibodies in the human body that are produced in response to the TP bacterium. Results are delivered in 15 minutes.

      INSTI – HIV Self-Test

      Keen to know your HIV status but scared to visit the clinic? Get yourself tested at home with this quick kit. The INSTI kit provides accurate results in 1 minute, and is used by healthcare professionals, too.

      ESO Test Herpes Rapid Screen Test

      You’ll need one to two drops of blood for this test, but that’s negligible. Results are delivered within 15 minutes – no lab testing required.

      ESO Test Gonorrhoea Rapid Screen Test

      This is an antigen test, which tests directly for the presence of the gonorrhoea bacteria in the body, with high clinical accuracy. Expect results in less than 15 minutes. More

    • 113 Shares

      in health and weelbeing

      Everything You Need to Do Lymphatic Drainage at Home

      by

      Amongst the workout trends taking over FitTok are countless TikTokers massaging their way to de-puffing and sculpted bliss. ICYMI, I’m referring to the uber trendy concept known as lymphatic drainage massage, AKA the holy grail of naturally flushing out toxins, revving up the immune system, rejuvenating cellular function, and minimizing excess fluid retention and bloat.
      So how does it actually work? Think of the lymphatic system as the body’s “sewage system,” whose purpose is to help detoxify and get rid of damaged cells, bacteria, or toxins (read more about the lymphatic system here). With the helping hand of a gua sha, dry brush, or your literal hands, you can manually manipulate specific areas of your body to encourage the flow of (read: drain) lymphatic fluid toward the lymph nodes where it’s filtered and fed back into the bloodstream. Bottom line: You can take a DIY approach to boosting the health of your lymphatic system with simple tools. Read on for a mini tutorial on trying it for yourself—be it your face or body—products and all.
       
      Face
      Bye bye, swelling and puffiness. Hello there, cheekbones and defined jawline! Moving excess fluid out of the facial area translates to a de-puffing, swelling-reduction, dullness-combating effect (albeit temporary). Proponents of facial lymphatic drainage massages can’t get enough of the wellness trend thanks to the glowing, healthier-looking complexion it leaves (if it’s a J.Lo-worthy glow, consider me sold). Other benefits include aiding in improving blood circulation, bringing fresh nutrients to the skin through blood flow, supporting healthy cell production, and taking time for self-care. To give some TLC to your face, use the tips of your fingers or a massage tool to work your lymphatic system, starting in the middle of the face and working up and out towards the ears, before gently bringing it down the neck. 
       

      @yurileeeee
      I’m not a specialist in lymphatic drainage, I’ve seen this technique on TikTok, and internet how to open lymphatic nodes. I’ve recently started doing it, but i only do it when I have extra time🥰 #guasha #lymphaticdrainage #slimmerface #stayyoung #lookyounger #massage
      ♬ original sound – Skinfluencer

       
      Full body
      You’ve likely seen before-and-after pics of lymphatic drainage massage recipients (namely their abdomens) and that alone was enough to convince you to take a stab at it (I don’t blame you). The reasoning behind the contoured look? Lymphatic drainage may help reduce water retention and bloat, which may have a temporary visual slimming effect. And the perks don’t stop there: throw in enhancing the immune system, stimulating the digestive system, and potentially minimizing PMS symptoms like headaches and pelvic pains. 

       
      And if you don’t want to buy anything at all…
      Your hands and some body oil can get the job done too (a mirror might be helpful as well, especially if you’re new to the technique). When performing a lymphatic self-massage, using slow, gentle, and rhythmic strokes and applying them in the direction of the lymph node, or upward, are key. According to a Vogue interview with lymphatic massage expert Flavia Lanini, begin by pressing on the area just below your collarbones to get the drainage started, then press the armpit three times on both sides. Next, shift your focus to the arms and stroke from the elbow to the shoulder on both sides.
      To give it a go on your stomach, Rebecca Faria, a licensed lymphatic drainage specialist and founder of Detox By Rebecca, gave a how-to in an interview with InStyle: Start by opening your lymph nodes with light presses, then make circular, clockwise movements around your navel, followed by consecutive up-and-down movements, from your stomach to your lymph nodes. “Then, turn to one side of your body and, using both hands, make pushing movements from the side towards the lymph nodes,” she explained. Don’t forget about the other side!
      Finally, to massage the legs, lay the palm of your hands right at the crease of one thigh, and move upwards toward the navel in a wave-like motion. Repeat on the other leg. 
      And because nothing is more satisfying than sweating it out, give your lymphatic system a leg up by using an infrared sauna blanket before your hands-on treatment. By stimulating your lymphatic system first to detox through sweat, your body is better able to remove toxins at a cellular level while preparing your lymph nodes for more effective drainage. 
       

      @gracie_norton
      lymphatic drainage stomach massages have made such a big difference in my swelling, water retention, & inflammation! I feel the best results when I do this lying down so that my stomach is completely relaxed 💛 I always make sure to drink plenty of water after this too! #wellnesstok #wellnesshabits #wellness #healthyhabits
      ♬ Storytelling – Adriel

      All About Detoxing: What It Really Is and How To Do It More

    • 175 Shares

      in health and weelbeing

      Ditch Crunches: 9 Moves That Target Your Pelvic Floor and Seriously Tone Your Core

      by

      Crunches may be the most basic ab workout, but it is not the most effective at getting results or building strength. With traditional crunches, you’re isolating only the muscles on the front and sides of your abdomen, but you’re leaving out the most critical part of the abs: the pelvic floor muscles. The pelvic floor muscles form the base of the group of muscles commonly called the “core.” These muscles work with the deep abdominal, back muscles, and the diaphragm (breathing muscle) to support the spine. When it comes to your workouts, targeting the pelvic floor may be the secret to actually seeing results. 
      That’s right: You can yoga-pose and Pilates-girl your way to better abs, and celebrity trainer Lia Bartha is going to show you how. Bartha, the founder of B The Method, has worked with supermodels and actresses alike to strengthen, restore, and protect their bodies through her own method that involves pilates-based, low-impact movements. Read on to get the 411 from Bartha on the moves she recommends to target your pelvic floor.

      Meet the expert
      Lia Bartha
      Celebrity Fitness Instructor and Founder of B The Method
      A former dancer with scoliosis and multiple injuries, Bartha created B The Method, a mix of highly unique pilates-based, low-impact movements—with inspiration from dance and swimming—to strengthen, restore, and protect her own body. Since becoming a fitness expert, she has trained celebrities such as Martha Hunt and Aubrey Plaza.

      Why is the pelvic floor so important?
      When your pelvic floor is either too tight or too weak, it can cause many symptoms from pain with sex to the inability to orgasm to a leaky bladder or constipation. People don’t put enough emphasis on caring for this muscle group because they don’t know what it is, where to find it, and why it matters. The pelvic floor is a hammock of muscles located between the tailbone and pubic bone in the pelvis, and your workouts can have a huge impact on the health of your pelvic floor.
      High-impact exercises, lifting heavy weights, jumping, clenching while working out, and not breathing properly can cause the pelvic floor to become too tight. This can lead to so many issues within the body. The same goes for not putting any care and emphasis on strengthening this muscle group. Therefore, you need to pay attention to both strengthening the pelvic floor (for many benefits, including toning those ab muscles) as well as stretching or lengthening the pelvic floor. Try these nine moves below that Bartha recommends for a variety of both toning and stretching the pelvic floor muscles. 

      Nine moves to target your pelvic floor

      1. Happy baby
      [embedded content]
      Lay down on your back with your knees bent and feet in the air. Hold your big toes with your fingers, and press your tailbone down to the floor in a neutral pelvis. This position will actively stretch your pelvic floor and force it to relax. 

      2. Open butterfly stretch on a ball
      [embedded content]
      Sit on top of a small stability ball, like this one, with your legs open wide. Lay your chest forward toward the ground with your arms straight on the floor. Rock your hips side to side on the ball. This position will actively stretch your pelvic floor while stimulating blood flow.

      3. Tabletop legs on your back
      [embedded content]
      The tabletop position is a go-to for working the deep layer of the abs in Pilates, and Bartha’s variation has an extra intense focus on the pelvic floor. Start laying on your back and lift your legs up at a 90-degree angle, one leg at a time. Follow the sequence (starting at around one minute into Bartha’s guided workout video, above) to work multiple muscles in the pelvic floor. 

      4. Circle gut massage
      [embedded content]
      Lay down on your stomach with the ball placed under your low abdominals and pelvis. It will fit right in that “v” muscle area. Circle your hips five times in one direction and then switch directions. This will stretch, massage, and reset the gut, hips, and lower abdominals.

      5. Bent leg circles
      [embedded content]
      Lay on your back in a neutral pelvis and spine. Lift your legs into a tabletop position. Either lying flat or lifting your neck and shoulders slightly with hands clasped behind your head, start to circle your legs in opposite directions from each other. Then, repeat in the other direction. This move will strengthen the pelvic floor and inner thigh muscles while loosening up the hips. 

      6. Moving frog plank
      [embedded content]
      Get into a child’s pose with your feet tucked underneath. Lift your knees and press out into a plank position with a slightly externally rotated hip. Your toes are apart, and your heels are squeezed together. Now, push back on your arms and into a child’s pose position, but keep the knees hovered. This move will both stretch and strengthen the pelvic floor in a single exercise.

      7. Core bridging
      [embedded content]
      Lay on your back with your feet and knees in parallel. Start to tuck your hips up into a bridge but make sure not to clench the glutes. Lead the exercise from the lower abdominals, pelvic floor, and inner thighs. You won’t be able to lift as high, but you will definitely understand why this is good for orgasms when you get into the position. You will feel the connection to that pelvic region. 

      8. Standing leg lifts
      [embedded content]
      When you engage your core while standing, you’re also able to work your balance, which is targeting your core on an even deeper level. Try bending your leg and bringing your knee as high as you can so you feel your core activate. You can go from a lunge position into a knee lift, or do a slow march in place (try Bartha’s routine starting at 15 minutes in the workout above). 

      9. Bear plank
      [embedded content]
      Start on your hands and knees with your wrists directly underneath your shoulders, your knees directly underneath your hips, and your spine in a neutral position. Engage your core and lift your knees one inch off the ground. Hold for a few breaths and then lower the knees, repeating a few times in a row.  More

    • 150 Shares

      in health and weelbeing

      Are These “Bloat” Pills Worth the Hype? What I Learned on Arrae

      by

      Editor’s Note: This article briefly discusses eating disorders and eating disorder recovery. Please take care of yourself if those topics could be triggering.
      What is five letters and on just about everyone’s lips? B-L-O-A-T, y’all. Everywhere I turn—socials, podcasts, and even text chats with friends—there’s talk of the persistent discomfort. We swap stories of leaving restaurants with our pants unbuttoned (I’m Team Elastic Waistband for life). We compare the foods that seem to set us off (cauliflower and I share a love-hate relationship). And perhaps much to older generations’ chagrin, discussing poop is no longer taboo (in fact, you can find the shortcode ‘BM’ thrown around as casually as a ‘lol’).
      Just as everyone’s talking about bloat, the convo is quickly followed by, “Have you tried Arrae?” When I first heard of the brand, I was quick to rope it in with other of-the-moment, social media-born brands. A quick spin around its website reveals a gradient of muted hues, buzzwords like “holistically,” “wellbeing,” and “filler-free.” My initial response? A mix of *rolls eyes* and intrigue. That’s probably why I pride myself on my approach to trending product deep dives: as a skeptic at heart, I love sorting through the BS to find the truth. And that’s exactly what I’m doing with Arrae today. Are their “Bloat” capsules really worth the hype? Let’s investigate.

      What are Arrae’s Bloat Capsules?
      Widely lauded by creators and trainers alike, it’s clear that Arrae is taking the wellness world by storm. Their bottles have even popped up at Erewhon (confirmation that a brand has truly made it, of course). “Bloat,” their hero product, is garnering fans including Melissa Wood, Molly Sims, and Hailey Bieber. This clinically-tested product is said to work in under an hour to decrease bloating, gas, or digestive discomfort, as well as optimize digestion. It achieves this through all-natural ingredients such as bromelain (for speeding up food breakdown), lemon balm (for gas prevention), and slippery elm (for digestive organ protection). It is said to reduce IBS symptoms (such as abdominal pain, acid reflux, and constipation) by 77%, and reduce bloating by 86%. The product has extremely impressive claims, so I wanted to see if there was any truth to it.

      Why I wanted to try them
      Because everyone’s experience with supplements varies, I’ll share a little insight as to where I’m kicking off my Arrae journey before diving into my experience. And because there’s no way around it, I’m going to get TMI with you. Based on conversations with my dietitian, it’s clear that my digestive issues are the result of a decades-long struggle with an eating disorder. However, I’m well into recovery and actively working to develop a kinder, healthier relationship with food. It did make me question, though, could the use of a bloat-reducing pill trigger symptoms of the disorder?
      After discussing this with my dietitian, it was clear that with my body image in a solid place, working with bloat-reducing pills was simply my desire to feel more comfortable and build up my confidence in eating foods my stomach didn’t agree with in the past (again, cauliflower). What’s more, there are a couple of key things to note about “Bloat” that made me feel confident in proceeding with the test:

      It’s designed to be used on an as-needed basis and is not habit-forming—the “Bloat” pills are not laxatives.
      “Bloat” is formulated with clean, natural ingredients that I could recognize, including ginger root, lemon balm, dandelion root, and peppermint.
      While it’s said to provide immediate relief within an hour, this was the kicker for me: it also supports your microbiome over time. And I knew my gut could use all the help it could get.

      My experience using Arrae’s “Bloat” capsules
      When I’ve conducted similar product reviews, I’ve tested them over a seven-day period. However, because Arrae is designed to be used as needed, I’m reflecting on the benefits I’ve noticed and felt when using it as directed. And readers, I’ll tease my conclusion here with a zealous wow! Remember my initial eye roll? Well, I’ve been humbled by the magic that is Arrae “Bloat” capsules. Here are the main benefits I noticed over my trial period:

      I woke up feeling comfortable and energized after indulgent meals
      The first time I decided to use “Bloat,” it coincided with a particularly decadent meal made by my partner. He cooked two steaks perfectly medium-rare and topped each with a pan sauce that pulled out all the stops (butter, cream, and olive oil). We roasted rainbow carrots with a miso-maple syrup glaze. And to finish things off, a very full glass of red wine. As someone who prioritizes eating plant-based, I only eat meat a few times throughout the month. What’s more, I consider alcohol an occasional weekend beverage. Clearly, this meal was a bit out of the norm. As instructed by the bottle, I took two “Bloat” capsules right after eating.
      When they say that the relief is immediate—believe it. Within an hour, I had gone from feeling sluggish and beyond full to noticing an unfamiliar comfort settle in. What’s more, eating a rich meal so close to bed usually disrupts my sleep. But the next morning, I woke up feeling refreshed and without the I-swallowed-a-bowling-ball-last-night sensation. I may have turned away from these foods in the past, and turned down the opportunity to have a romantic dinner with my partner, but the experience—sans digestive drama—gave me a newfound sense of confidence around these once-triggering foods.

      I’m wearing my tight pants again
      That’s right, thanks to these “Bloat” capsules, I’m taking a sweats and leggings hiatus and actually wearing jeans again. While it may sound superficial or small, for someone who used to be afraid of that too-tight sensation after a meal, to comfortably and confidently wear jeans during the day is no small feat. A week ago, I went out for happy hour with a few friends. I was wearing a new favorite leather skirt that admittedly took a lot of hyping myself up to throw on. We ordered drinks and appetizers, and after a couple of hours, I realized I made it through the entire night without once wishing I could rip off my clothes. (Dramatic, but true.) 
      My secret weapon? In addition to the Bloat capsules, this was the occasion when I knew Arrae’s “Gut Boost” would come in clutch. As instructed, I mixed two dropperfuls into my water before our food and drinks came. In truth, it tasted a bit like an Aperol Spritz—a welcome surprise. The supplement is said to prime your digestive system, making it easier for your body to absorb nutrients and break down food faster. And while I don’t know all the scientific ins and outs behind it, I certainly felt them. Between the Gut Boost and Bloat capsules, I walked away from that happy hour standing up straight, feeling comfortable, and without the usual digestive drama I’d likely be feeling. 

      I’m—*ahem*—far more regular than before
      Now that I’ve had the experience of using both the “Bloat” capsules and “Gut Boost,” I’ve fallen into a comfortable rhythm that suits my digestion best. “Bloat” is still my go-to when I need it (read: after indulgent meals or foods like cauliflower I know will make me bloat), but I now take “Gut Boost” before every meal and have noticed a significant improvement in my digestion, reduced bloat, and yes—progress with my bowel movements. 
      If you’re a girlie who also understands the struggle of constipation, then you get me: there’s nothing more relieving than experiencing regularity. Nowadays, using the products in tandem, my digestion is the best it’s ever been. And honestly, there’s nothing better than feeling like my body is supported in doing exactly what it needs to help me feel my best.

      The takeaway
      Yes, my opinion of Arrae took a total 180 after trying its supplements. I’ll confirm (and scream it from the rooftops): I’m obsessed. Chronic bloat has set me back for much of my life, and in recovery from my eating disorder, it’s made it difficult to move forward. But with Arrae to lean on, I’m now comfortable with many of the foods and contexts that I once avoided.
      Of course, it needs to be noted: these products are expensive. I purchased the “Deep Digestion Duo” for $85, “Gut Boost” will run you $42, and the “Bloat” capsules are $48. (Note: Each is slightly less expensive if purchased as a subscription.) My dietitian suggested a cheaper alternative to sipping on digestion; supportive teas such as ginger or peppermint. For more accessible tips on beating bloat, consult this dietitian’s list.
      If you’ve been on the fence about whether or not to try Arrae, I’ll say this: for the comfort and relief I’ve experienced, I’ve found the products to be worth the price. However, if this is a barrier, by no means is it something you need to experience optimal health. After all, when it comes to wellness, simplicity reigns supreme. I encourage you to make empowered choices that come from a place of trusting what supports you best. For me, that’s Arrae.

      Our Wellness Editor’s Go-To Supplements for Every Health Goal or Symptom More

    • 150 Shares

      in health and weelbeing

      The 15 Best Fitness Apps, Based on Your Goals and Workout Routine

      by

      You know the all-too-common “I don’t have enough time to work out,” “Exercise is boring,” or “The gym is too expensive” excuses? Well, those no longer apply, thanks to the bevy of fitness apps that make just about any type of workout a download and click away, no matter where you are. Yes, there’s an app for at-home workouts and gym rats, for weight training, Pilates, dance cardio, for quickie 10-minute to hour-long sessions, you name it. While some will set you back a few bucks, others won’t cost you a thing. Hot tip: most offer a free trial.
      The endless fitness platforms at your fingertips can be overwhelming, so we’ve done the work for you and narrowed down the top picks to sweat it out with. Consider your phone (alongside your fave water bottle) your must-have fitness accessory. Without further ado, let’s get to hitting our fitness goals with the best fitness apps of 2023.   

      If you’re a gym rat…
      Alive by Whitney Simmons

      Whether you’re a newbie or a pro at lifting weights, this app will get you pumped (literally and figuratively). Choose from different strength training programs that vary in length (i.e. 6, 8, 10 weeks) and skill level (beginner, intermediate, advanced) or over 100+ daily workouts that target every major muscle group. 
      Cost: $14.99/month or $119.99/year; 7-day free trial

      FitOn

      Want to work out with celebs and celebrity trainers alike without paying the hefty price tag? Look no further than FitOn. Take your pick from live-streamed classes or its catalog of on-demand options (think: strength, HIIT, Pilates) with the likes of Jeanette Jenkins (she’s trained Pink, Alicia Keys, and Mindy Kaling) and Gabrielle Union.
      Cost: free

      FitBod 

      Bid farewell to stale, same ol’, same ol’ gym routines and the intimidation factor that often comes with hitting the gym. FitBod customizes workout plans based on your recent workouts, current strength-training level, and gym equipment you have on hand. Oh, and it includes recovery time every week to ensure your muscles get the TLC they need. 
      Cost: $12.99/month or $79.99/year; three free-trial workouts

      If you have minimal equipment…
      Sweat 

      Sometimes all you need is a workout buddy to keep you on track with your workouts. This app, created by Insta-famous Australian trainer Kayla Itsines, serves up a built-in community of women to cheer you on every step of the way, not to mention a 16-week, zero-equipment plan called “BBG Zero Equipment” that includes 70 bodyweight exercises—that’s right, sans dumbbells, resistance bands, and bench.  
      Cost: $19.99/month, $54.99/quarter, or $$119.94/year; 7-day free trial

      Body by Blogilates

      Chances are you’ve heard of influencer and certified fitness instructor Cassey Ho (Blogilates ring a bell?). Well, say hello to her Pilates-based, no-equipment classes led by Cassey herself, categorized by target area so you can easily find the type of workout you’re looking for. What’s more, you’ll have her interactive workout challenges and calendar at your disposal to stay motivated. No losing steam here.
      Cost: $3.99/month or $39.99/year

      Nike Training Club 

      “Just Do It” takes on a whole new meaning with Nike’s very own fitness platform. Along with more than 185 workouts to choose from—from strength-based routines to mobility and yoga sessions—the app features at-home workouts that require minimal to no equipment. But don’t let that fool you—the strength-building circuits, HIIT, and total-body burns pack a punch. The live mindfulness sessions and guides on mindset, nutrition, recovery, and sleep are just added perks. 
      Cost: free

      If you prefer quickies…
      MWH (Melissa Wood Health)

      An all-in-one health, wellness, and lifestyle platform, MWH makes fitness accessible, flexible, and inclusive for all. “No matter what time you have available to you (yes, even 5 or 10 minutes has an impact), there’s always something you can do to take care of YOU,” expressed Melissa Wood-Tepperberg, Founder of MWH. With a weekly schedule of efficient and effective Pilates and yoga-style flows designed to sculpt long, lean lines (and grouped by beginner, intermediate, and challenging levels) you can’t go wrong. 
      Cost: $9.99/month or $99.99/year; 7-day free trial

      Seven

      With this aptly-named app, all you need is seven minutes (and no equipment) to effectively break a sweat. Based on scientific studies to provide the most bang for your buck in your workouts, this app gives you access to a plethora of exercises, plus over 200 seven-minute, full-body workouts if you subscribe to its 7 Club Membership.  
      Cost: free; $9.99/month or $79.99/year for 7 Club Membership

      Aaptiv

      This audio-only app makes you hyper-focused on the workout you happen to be crushing on any given day (it’s like having your #1 cheerleader in your ear). With 2,500 trainer-led, music-based workouts ranging from running and elliptical to stretching and yoga, you’ll never get bored. 
      Cost: $14.99/month or $99.99/year; 7-day free trial
       
      If you’re looking for more variety… 
      obé Fitness

      If the pandemic taught us anything, it’s that we can sweat it out with the best of them from the comfort of our own homes (and save some dough), and obé continues to prove that. Consider your fitness routine covered because obé Fitness offers 10,000+ on-demand workouts, with 20+ class types that feature both no equipment and full gear exercises. Workouts for the next week, next month, and next year? Check.
      Cost: $24.99/month or $169.99/year; 7-day free trial 

      Peloton 

      No longer just a stationary bike trainer, the Peloton app boasts thousands of live and on-demand classes with or without equipment that you can do at home, at the gym, or on the go. We’re talking a selection of indoor cycling, running, walking, bootcamp, strength, and outdoor (audio-only) classes. Got a competitive side (even if it’s just with yourself)? Use the metrics and performance tracking feature so that pesky motivation doesn’t wane, and participate in challenges to focus on specific goals and earn achievements.
      Cost: $12.99/month; 30-day free trial

      BODi 

      BODi is ditching the perfection mindset (read: failure is inevitable, but we keep going anyway) to dish out 100+ workout programs—from cardio to strength and dance to yoga—for all levels. Sure, it may be on the pricier side, but the app’s extensive range of workouts with varying levels of intensity arguably makes it worthwhile. 
      Cost: $119 for 6-month membership or $179 for 12-month membership; 14-day free trial 
       
      If you’re all about low-impact workouts…
      Alo Moves  

      What’s a girl to do when she wants to level up her fitness, mindfulness, and overall wellness? Cue up Alo Moves, of course. With bragging rights that include a repertoire of over 2,500 classes (that are all available for offline download, BTW)—from yoga to full-body HIIT to sound baths—taught by over 60+ instructors, a strong community of users with whom you can connect based on similar goals and workout styles, and a mix of IRL backdrops in its workout videos (see: Alo in the Wild), what’s not to love? Sunrise meditation in Hawaii, anyone?
      Cost: $20/month or $199/year; 14-day free trial

      The Sculpt Society

      When in doubt, dance it out—with celebrity trainer Megan Roup, that is (she counts Shay Mitchell, Miranda Kerr, and Karlie Kloss as her devotees). Offering five different programs (like Beginner-Intermediate and Slow + Controlled), over 400 on-demand workouts, and multiple live classes each week, you’ll find everything from dance cardio, lightweight, low-impact sculpting, yoga, stretch, and meditation classes. The best part? You’ll get a great workout in less than an hour. Pssst: Listen to founder Megan Roup on The Everygirl Podcast.
      Cost: $19.99/month or $179.99/year; 7-day free trial  

      The Class

      The Class’ MO is “The workout where fitness meets mindfulness,” and with live-streamed and on-demand offerings and programs that combine strength-training, cardio, and mindfulness to help you feel better, clear your mind, and release emotions, it more than delivers on its promise. Mat-based and music-driven, you can expect guided instruction and a carefully curated playlist to exercises such as squats, jumping jacks, and burpees in each Class. The result? A cathartic workout experience that guides you to restore balance and build a resilient body. In LA or NYC? Try it IRL at their studios.  
      Cost: $40/month, $36.67/quarter, or $33.33/year; 14-day free trial 

      I Asked Hollywood’s Favorite Trainer How Celebrities Get in Shape More

    • 138 Shares

      in health and weelbeing

      Follow This Weekly Routine If You Want to Feel More Toned

      by

      With so many types of workouts to choose from, deciding what to do and how to structure your weekly sweat sessions can be overwhelming and confusing AF. So what’s the sweet spot when it comes to divvying up strength training, cardio, recovery, etc. Sunday through Saturday? It goes without saying that varies from person to person, but as a general rule of thumb, there are a few basic components that strike the right balance for a well-rounded weekly workout routine. We asked fitness trainer Gabrielle Bolin to do the heavy lifting (pun intended) for us and create a week’s worth of sweat that will help you feel toned (ICYMI, we’re flipping the script on any outdated connotations of “getting toned” and reclaiming it to mean feeling strong and confident in your body, not a certain ab count or pants size). The result? Major #fitspo.
      Whether you need a fresh perspective or you’re feeling lost on how to build and maintain a fitness schedule, consider this your Everygirl-approved week’s worth of workouts. BTW, it’s not meant to be a strict plan that you have to follow to a T. Use this plan as inspo, and make it work for you. The best type of workout is the one that you enjoy, and honoring your body and moving it in a way that feels best for you is the primary goal. With all that in mind, it’s time to get your sweat on. 

      Meet the expert
      Gabrielle Bolin
      Fitness Trainer
      Gabrielle Bolin is an ACE-certified personal trainer, RRCA-certified running coach, and a strength & conditioning coach at The Fort in NYC. With years of experience as both an athlete and a coach, Gabrielle’s mission is to empower women to find strength and confidence through movement.

      The weekly routine

      Why this routine is so effective
      Not a cardio queen? Same. Lucky for us, a couple days of cardio (AKA aerobic exercise) is all that Bolin prescribed for the week. Getting your heart pumping through cardiovascular exercise may help reduce chronic pain, aid in sleep, regulate weight, strengthen immune system, and boost mood–besides you know, just the cardiovascular benefits. Sandwich it with three days of strength training and you can expect a leg up if your goal is fat loss, and more importantly, strength workouts may also help to improve your body image. Alternating between lifting weights and cardio throughout the week ensures you’re optimizing your workouts (read: getting the most bang for your buck) by working different parts of your body. The best part? You’ll get stronger. But Sunday Funday (otherwise known as rest day) is just as important as the days you’re breaking a sweat because your muscles get the rest and repair they need. The other added perks of recovery? Preventing injuries and workout burnout, improving sleep, and having more time to tend to other essential parts of your life (think: hobbies, relationships, and other forms of self-care).   

      People Swear the 3-2-8 Method Is the Secret to Getting Toned More

    • 150 Shares

      in health and weelbeing

      Bella Hadid Swears by This Smoothie, so I Tried It for Myself

      by

      As a lover of all things health and wellness, I’m no stranger to the many smoothie concoctions the internet swears will change your life. What I am a stranger to, however, is California-based organic grocery store Erewhon and their celebrity-inspired beverages. Some of their most recent smoothie collabs include the Tinx Smoothie, Marianna Hewitt’s Coconut Cloud Smoothie, Kourtney Kardashian’s Poosh Potion Detox Smoothie, and Hailey Bieber’s Strawberry Glaze Skin Smoothie. The newest viral drink to be featured on Erewhon’s menu? Bella Hadid’s Kinsicle Smoothie. 
      After hearing all the buzz about the Kinsicle smoothie (named after Bella’s functional beverage company Kin Euphorics), I wanted to give it a try. But since I’m not lucky enough to a) live near Erewhon or b) have the budget for a $20 smoothie, I decided to make my own at home. Read on for the list of ingredients you need to make the Bella Hadid Erewhon smoothie, the benefits of the drink, and my thoughts on it. 

      The recipe 
      According to Kin Euphorics, here’s what you’ll need for a DIY version of the Kinsicle smoothie: 

      2 oz. High Rhode
      1 oz. Califa almond milk
      1 oz. aloe vera juice
      6 oz. OJ Evolution
      ½ oz. of fresh pressed turmeric
      1 oz. coconut cream
      1 tsp. of vanilla
      1-2 tbsp. of Coconut Cult yogurt
      1 banana
      6 oz. mango
      ½ tsp. of lion’s mane mushroom
      1 medjool date

      First, coat the inside of your cup with the coconut cream (for aesthetic purposes, of course), then blend all the ingredients together until smooth. Transfer your mix to your already prepped glass and top it off with an extra large (preferably reusable #savetheturtles) smoothie straw.

       
      The benefits
      Just like Kourtney Kardashian’s smoothie that’s said to aid in digestion and Hailey Bieber’s drink that’s said to give you glowing skin, people are reaching for the Kinsicle smoothie for its health benefits and–let’s be honest–with the hope that it’s the secret to Bella’s supermodel glow. The truth? This recipe is packed with Vitamin C and antioxidants from the orange juice, mangos, banana, and aloe vera juice, making it a great immunity boosting beverage. The addition of lion’s mane helps improve mood and cognitive functioning, and the dash of turmeric can help fight inflammation. In short, this smoothie is packed with all sorts of good ingredients to keep you feeling your best. 

      The verdict 
      After a pricey Whole Foods trip (about $45, not counting the impulse items I also grabbed while I was there), I was ready to get started. Overall, it was a quick and easy recipe to throw together despite it calling for more ingredients than I typically include in my smoothies and requiring me to artfully paint coconut cream on the inside of my glass. It turned out looking and tasting pretty good, if I do say so myself. But would I pay $20 for it at Erewhon? Probably not. Here’s why:
      I didn’t love the texture of it. I typically use Greek yogurt in my smoothies for added protein but also to give them a thicker, milkshake-like consistency. Instead, the Kinsicle smoothie calls for coconut yogurt, so it ended up having a lighter, frothier texture, making it feel less filling. Which brings me to the second reason why I wouldn’t reach for it at the grocery store: I prefer to drink smoothies as a snack or a meal, but I still felt hungry after I finished this one. Sure, you could probably add more filling ingredients like protein powder or nut butter, but that also adds to the cost. 
      While I wouldn’t personally pay $20 for a single serving of the Kinsicle smoothie, I am excited to have the ingredients to make it again at home. I’m not usually a big fan of the Creamsicle flavor, but I liked it in this recipe, maybe because it’s made from more natural ingredients. I was also pleasantly surprised that I felt more mentally focused than usual after drinking it and didn’t find myself reaching for my usual 3 p.m. coffee. But maybe that’s just wishful thinking or the Kin Euphorics talking?

      How To Recreate the Viral Hailey Bieber Smoothie on a Budget More