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      A Breakdown of Miley Cyrus’ Full “Flowers” Workout Routine

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      If there’s one surefire way to get over a breakup, do as Miley Cyrus does and buy yourself flowers, take yourself dancing, and sweat it out—all the while looking glam and sexy. ICYMI, I’m referring to Miley Cyrus’ latest single and music video “Flowers.” With over 100 million views of #flowersmileycyrus on TikTok, her viral video shows her cutting a rug (in what’s believed to be Liam Hemsworth’s suit BTW), not to mention gives us a taste of her steamy, must-try fitness routine (those spider push-ups are no joke). Ahead, Julia Stern, a certified functional strength coach (CFSC) and instructor at Fiture, breaks down Miley’s key workout moves and the benefits of each. Plus, a no-equipment-necessary, Miley Cyrus-inspired workout you’re also going to want to try. 

      @newyearnewmiley
      less of a request, more of a demand
      ♬ Flowers – Miley Cyrus

      A breakdown of Miley’s workout in “Flowers” 
      If you searched for “Miley Cyrus workout routine” immediately after “Flowers” dropped, you’re not alone. Leave it to Miley to make burpees look enticing (the black lingerie set doesn’t hurt). “This workout comprises multi-joint, full-body movements covering multiple bases: you will focus on your strength, get in some cardio, and enhance your core stabilization,” explained Andrew Slane, a sports conditioning specialist and instructor at Fiture. Stern agreed: “All of [her] moves together make a great full-body workout, especially if you’re short on time and want to get a good sweat in,” Stern expressed. “Most importantly, it’s fun and challenging, so you’re likely to come back to it!”
      Eager to get started? Same. “If you want to get started with moves like this, your first step is to master basic patterns like a squat and hinge, as well as work on core activation,” Stern said. “As you get stronger, you can add in equipment and challenge yourself.” Read on for all the details of Miley’s six signature moves, according to Stern. Grab your battle ropes, a long resistance band, and a spicy ‘fit for good measure, and give them a go!

      Battle ropes
      Miley starts her intense sweat sesh with some alternating, heart-pumping battle ropes (hello, abs). Hot tip: Keep your knees bent as you pump each arm one after another à la Miley. The best part? Chances are you’ll feel like a total badass a few seconds in. “Battle ropes have so many benefits, and they’re a fun way to switch up your cardio routine. Similar to running and biking, battle ropes will also increase your heart rate and can be used for high-intensity intervals. Ropes also build strength–you’ll feel it right away in your shoulders, and your core has to be activated so you can move the ropes quickly. There’s a ton [of variations] to play with: Single-arm, double-arm, circles, and twists are all possible with ropes of different weight that can increase as you get stronger.”

      Spider push-ups
      Miley kicks it up a notch with her second exercise: a combo bear-crawl-spider-push-up, with a resistance band no less. If that sounds too hardcore, simply start with spider push-ups—they’re hard AF in their own right. Drive one knee towards the armpit on the same side as you go down for your push-up, then bring it back to a plank. “Spider push-ups are the ultimate combo of core and upper body strength. This will work your chest, triceps, and obliques. The resistance band pulls her momentum backward here, so she has to work a bit harder to [execute the] push-up and use core control to release the push-up slowly.”

      Glute bridges
      Hot take: The hip swivel Miley adds to her glute bridges is definitely not necessary, but if it makes you feel sexier, why not? If you’re sticking with good ol’ bridges, just make sure your hips are even as you hold them up, and squeeze that booty. “Glute bridges work your glutes, hamstrings, and core. Adding a weight or pausing at the top here can make it more challenging. Strong glutes protect your lower back, making it easier to climb stairs, sit down in a chair, and lift heavy boxes.”

      Burpees
      And now for the total-body move everybody loves to hate. That said, anyone else get the sudden urge to see how many you can do consecutively? “Burpees are so important! They get your heart rate up, but they also help you practice pushing yourself up off of the floor. A resistance band actually modifies this exercise because you don’t have to support your full body weight on the way up. It’s a great place to start if you’re newer to the move.”

      Banded lunge to knee drive
      Don’t stop now. You’ll for sure feel the burn with this move, which consists of lower body strength mixed in with cardio. Expect to activate your core, glutes, and hamstrings while getting your heart rate up. Word to the wise: Don’t be fooled by how easy Miley makes them look. “The lunge to knee drive is a move that will work your lower body as well as your core. Because this requires so much stability, your core needs to be activated so you can maintain balance. When you step back into a lunge, focus on driving your front heel into the floor. Then, slowly lift your knee towards your chest without falling over. In the beginning, you can modify this move by dropping your foot between each rep. If you want more of a challenge, see if you can do them in a row without stopping in between.”

      Bird dog
      Slowing things down for the end of her workout (phew!), Miley simultaneously extends her right arm and left leg out for the bird dog exercise. “The quadruped move is a great move regardless of your fitness level. It works on core strength stability and balance while also increasing mobility. I love to include this one at the beginning of my workouts to activate my core and prep my body to lift weights. You can modify this one by just working your arm or your leg one at a time and alternating from there.”

      Don’t have equipment? Here’s a Miley-inspired workout for you
      No equipment on hand? All you need is your own bodyweight for this “Flowers”-inspired workout courtesy of Fiture. 

      Mountain climbers: 3 sets of 16 reps
      Hip raises (to make it more challenging, place a dumbbell on hips): 3 sets of 16 reps
      Spiderman push-ups: 3 sets of 12 reps
      Lunge with knee drive hop: 4 sets of 10 reps total (2 sets per side)
      Bird dog: 3 sets of 12 reps (alternating sides), holding for 3-5 seconds at a time

      I Tried the Taylor Swift Treadmill Workout for a Week—Here’s What Happened More

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      I Tried Over 20 Pairs of Plus-Size Leggings—These 4 Made the Cut

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      Finding plus-size activewear is tough, to say the least. Everything is either too tight or too camel-toe-y or too loose or too ugly (sorry, not sorry). And honestly, having good workout clothes makes working out actually bearable for me. One of the most important parts of a good workout to me is having a good pair of leggings that don’t slip or slide and actually make me feel confident, but finding a good pair of plus-size leggings is equivalent to finding a needle in a very large haystack.
      While it’s not a one-and-done motivator, I’ve been on the hunt for activewear that makes waking up at 6am to do squats just a liiiiiittle more bearable. I’ve tried on dozens of pairs, but these are the ones that actually made the cut. TBH, some of these even make me want to book that yoga class I’ve been talking about for months. Flattering, comfortable, and cute? What more could a girl ask for.
      For reference, I usually wear a size XXL.

      Our Social Editor Keely wore these on a casual day in the office once, and I went to Nordstrom the next day to try them on. On her, they looked like the perfect black leggings: cute with an oversized sweatshirt, but also durable enough to actually work out in.
      These didn’t disappoint. Nike leggings are a little weird size-wise, so I had no idea what size to try on. I took both a 1X and 2X in the fitting room, and the 1X ended up being the perfect fit. I think these would be great for a yoga class (especially hot yoga) because the material is definitely sweat-wicking without being too compressive. I also would totally wear these on a normal day, so these work double-duty. On me, I didn’t feel like they were worth the price after I’d found leggings that did the same thing at a lower price point, but if these are in your price range, I would definitely go for them.

      For the price, these are incredible. I have another pair from this brand from a few years ago, and they have lasted so long without any pilling. I basically survived with these exclusively as my go-to workout pants for months, and they’ve still managed to keep their shape and style.
      So, I had to try another pair. I tried on an XXL in these leggings (because that’s all I found in store), and they were great. I wouldn’t call them my favorite leggings of all time, but if you’re working on a budget, these are a great option. I did a few squats in the dressing room to test, and they stayed in place well without having to hold them up or move around, and had a good amount of compression.
      I would wear these for all kinds of workouts without worrying about them not holding up. (The online sizing is definitely limited on these, however, as they only go up to an XXL).

      We’re huge fans of Girlfriend Collective here—their ethics and commitment to both diversity and sustainability makes supporting them feel good, and that’s without even going into how good their products are.
      I ordered these thinking I’d return them after I tried the magic that are the next leggings, but these are a VERY close second and will certainly not be leaving my closet anytime soon. I actually immediately went to work out once I put them on because I was excited to show them off. These are extra sweat-wicking, which makes working out in them extremely comfortable. It’s honestly kind of cooling on the skin (is that even possible lol?), so I’ll definitely wear these for my most intense workouts.

      Everyone I talked to said I had to try Fabletics plus-size leggings, and this adventure finally got me to order a couple pairs online. DING DING DING, we have a WINNER! These were truly the best leggings I’ve ever tried on. I got the leggings with the highest amount of compression because they had incredible reviews, but I was really nervous about the sizing. I went with what the size guide told me, and upon first receiving the leggings, I thought there was no way they’d fit. They look so tiny before you put them on your body, but they stretch to fit you perfectly.
      I love the compression and feel of these leggings so much. I’ve worn them to the gym a few times (tiny flex, yeah, I work out, what’s it to ya), and I can’t imagine a workout where these don’t work. I love them for weight-training, but when I went for a treadmill run (HUGE flex for me, but I should admit it was a five minute warm-up and was more of a light jog than a run but whatever), they stayed in place the entire time. Truth be told, I’ve had these for a few weeks now, and they haven’t begun to pill even though I’ve washed them a few times.
      Basically, I’d buy these over and over again. I’m planning to place a lot more Fabletics orders in the future; their sports bras are calling my name! I picked them up in red and black because I knew I’d wear them constantly.

       

      I Recreated Famous Pinterest Outfits on My Plus-Size Body

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      6 Things That Happen to Your Body When You Lower Chronic Cortisol

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      I think we’d all agree that stress is public enemy number one. And no matter how many journal entries we write, cold plunges we dive into, or meditations we log, that all-too-familiar “flight or fight” mode inevitably kicks in, thanks to trying to balance it all: deadlines, relationships, family obligations, life in general–you know the story.
      Our bodies need the stress hormone cortisol to survive, and some amount is necessary and healthy: cortisol levels naturally rise upon waking up or working out, for example. However, chronic cortisol–AKA elevated levels over an extended period of time–can keep our bodies stuck in a perpetual state of stress and wreak havoc on both our mental and physical health, leading to increased health risks like depression and anxiety, immune system dysfunction, and disease.
      But here’s the good news: When we manage our cortisol levels (read: get quality sleep, eat well, exercise but don’t overexercise, and have a stress-relief ritual like meditation), we can experience a myriad of health benefits our bodies will thank us for. I called on experts to walk us through the telltale signs you have chronically elevated cortisol and the perks you can expect when you chill TF out. Read on for what they had to say. 

      Signs you have high cortisol levels 
      There’s no denying our bodies send us cues when we’re hungry, tired, and stressed. And as much as stress gets a bad rap, it can send us red flags to watch out for. Here are the general symptoms your body is producing too much cortisol:

      weight gain, mostly around the midsection and upper back
      weight gain and rounding of the face
      acne
      thinning skin
      easy bruising
      flushed face
      slowed healing
      muscle weakness
      severe fatigue
      irritability
      difficulty concentrating
      high blood pressure
      headache

      Benefits of lowering cortisol levels
       
      1. Reduced inflammation
      If you have consistently high levels of cortisol, your body can get used to having too much cortisol, which can lead to inflammation and a weakened immune system. “Cortisol can raise blood pressure and cholesterol levels, while also affecting insulin sensitivity, so lower cortisol levels can help reduce inflammation in the body, leading to fewer aches and pains,” explained Becca Smith, a licensed professional counselor and Chief Clinical Officer at BasePoint Academy. No pain, all the gain, am I right?

      2. Lower blood pressure
      In times of high stress, your heart rate and blood pressure increase, so it should come as no surprise that when you lower your stress, your blood pressure follows suit. “Robust evidence shows that sustained cortisol rest allows your muscles to relax, which lowers your heart and breathing rate, normalizes blood oxygenation, lowers blood pressure, and lowers blood sugar and fat release and deposition,” said Jessica Houston, MEd, MSPH, Founder and CEO of Vitamin & Me.

      3. Better skin 
      It’s no secret that stress can lead to pesky breakouts—none of us are immune to waking up with an untimely zit trying to meet a work deadline or after a fight with your SO. But when you zen out, your skin is one of first to reap the benefits. The result? A major glow-up. “Because cortisol stimulates oil production (which can lead to acne and other skin problems), reducing cortisol can help improve your skin’s health,” Smith affirmed. “Low cortisol results in clearer skin, brighter eyes, shinier hair, and a more visible flush on the cheeks,” echoed Lauren Cook-McKay, a licensed therapist. “This is because stress no longer impairs internal bodily processes, allowing internal organs to function more efficiently.” 

      4. Improved digestion and metabolism
      If you’re like me, digestive drama isn’t far behind when stress rears its ugly head. The reason? Stress may cause a decrease in blood flow and oxygen to the stomach and slows down digestion to have more energy to either fight or flight (AKA your body’s primal stress response). These changes could lead to cramping, inflammation, or an imbalance of gut bacteria. The silver lining? “When we we lower cortisol to better care for ourselves through incremental positive health behaviors (i.e. stress management, sleep, food choice, exercise), our blood sugars stabilize and there is less excess glucose circulating through the body with nowhere to go, improving digestion and metabolism,” described Sarah-Nicole Bostan, a clinical health psychologist and Director of Behavior Change Strategy at Signos. What’s more, “Appropriate cortisol levels modulate the inflammatory response and regulate metabolism, leading to improved gut and immune health,” Houston explained.

      5. Boost in mood 
      There are the aforementioned physical health benefits of keeping your cortisol levels at bay, then there are the advantages to your mental health. “Neurochemical changes to the brain as a result of lowering cortisol not only improve hormone levels involved in the stress pathway, but they stimulate the production of mood-elevating endorphins,” Houston stated. And we can do our part in turning up the dial on those endorphins through exercise, eating foods we enjoy, and having sex.
      Chronic cortisol also impacts symptoms of anxiety and depression. “Lowering chronic cortisol can help reduce anxiety and depression symptoms by increasing serotonin production in the brain,” Smith said. “It helps you to respond better to stress in the future by giving your body more tools to manage stressful situations without resorting to unhealthy coping mechanisms.” Don’t hesitate to talk to your doctor or therapist if you’re experiencing anxiety or depression. 

      6. Enhanced focus and energy
      “Chronic stress and high cortisol levels can lead to a decrease in serotonin, disrupting the brain’s normal functioning,” Smith conveyed. “This, in turn, can lead to poor concentration, low energy levels, and loss of interest in activities. [Lowering chronic cortisol] helps restore balance to your body’s hormone levels, resulting in an improved ability to concentrate and focus on tasks as well as increased energy levels.” Bottom line: Keeping your cortisol levels in check translates to bringing your A game (hello, productivity). 

      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.

      6 Easy Habits I Do Every Day That Have Made a Huge Difference in My Stress Levels More

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

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      As someone with lactose intolerance and celiac disease, I am well-versed in the art of dealing with a sensitive stomach. But when I woke up with a pain in my back last May that wouldn’t go away, I knew it was more than my run-of-the-mill stomach problems and I went to the ER. Six hours and many tests later, the doctors told me the culprit of my pain was likely inflammation in my GI tract, and that I should change my diet and see a gastroenterologist. Let’s just say, between the months-long waiting list just to get seen and my aversion to “dieting,” the last eight months have been filled with stress, pain, and tears. Which is why I’ve decided to transform my diet and focus on eating foods that combat chronic inflammation. Spoiler: Thanks to these changes, my stomach has never felt better, and (bonus!) I’ve seen major improvement in my skin and eczema.
      A brief disclosure: The right anti-inflammatory diet will vary from person to person, and this list isn’t a substitute for medical or professional advice. If you think you’re struggling with inflammation, it’s vital that you consult a healthcare professional. Likewise, we can all benefit from properly nourishing ourselves, and the foods below are jam-packed with healthy, body-loving ingredients. Keep reading to learn the top seven anti-inflammatory foods that my doctor recommended I add to my diet to combat chronic inflammation, and how I’m incorporating them into my life.
       
      1. Salmon
      The Mediterranean Diet has long been regarded as the healthiest diet there is, and it’s also one of the best for reducing inflammation. “The Mediterranean Diet has been shown to be anti-inflammatory because of its focus on whole foods and omega-3 fatty acids,” Julia Zumpano, a registered and licensed dietitian, told the Cleveland Clinic. This claim is backed up by science: Studies have shown that omega-3 fatty acids dampen the reaction of macrophages, which are immune cells that live in the tissue of the organs and play a key role in triggering inflammation.
      A good source of omega-3 fatty acids is fatty fish, and salmon is one of the best sources out there. I love all seafood, but as far as fish is concerned, salmon is one of my faves and go-to foods these days. It pairs well with anything: in a BLT for lunch, tossed with a pasta, on top of a salad, with rice and avocado or oven roasted potatoes, and so on. Plus, eating salmon regularly—regardless of whether or not you’re struggling with chronic inflammation—can help boost heart and eye health, aid in digestion, and support your immune system and fertility. 
       
      2. Olive oil
      I’m swapping out my dairy-free and vegan buttery spreads in favor of olive oil because it is packed with anti-inflammatory properties. There’s a plethora of healthy monounsaturated fats found in olive oil, but the most notable one is oleic acid. Research has shown that oleic acid can suppress inflammatory markers like C-reactive protein (CRP) and interleukin (IL)-6. When these markers are triggered, they essentially tell your body to go into overdrive, and thus inflammation is created. Olive oil also contains oleocanthal, a powerful antioxidant that has been found to diminish or lessen inflammation.
       
      3. Nuts
      Nuts are one of the healthiest snacks out there, but I’m a sweets girl through and through, which is probably why I’ve been sleeping on everyone’s favorite salty snack. Of course, that’s all about to change: I’m filling my pantry with walnuts, macadamia nuts, almonds, and cashews. According to The Mayo Clinic, nuts are a great source of protein and are rich in substances that promote a healthy heart and battle inflammation. These substances include monounsaturated fats, omega-3 fatty acids and fiber—another ingredient proven to help lower inflammation. So while I will occasionally miss my sweet treats, my gut and digestive system will thank me for reaching for nuts when I get that pang of hunger in between meals.

      4. Avocados
      The internet’s favorite fruit can in fact also help lower inflammation. Avocados are loaded with nutrients as well as antioxidant and anti-inflammatory compounds, such as vitamins C and E, carotenoids, and phenolic compounds. These substances have been found to have major antioxidant, neuroprotective, and cardioprotective benefits. Additionally, an article published on Healthline speculates that regularly eating avocados may help improve the body’s natural antioxidant defenses and better combat inflammation. Whether you spread it on toast, DIY avocado pudding, or use it to enhance a meal, rest assured we can all enjoy avocados, knowing they taste good and are good for us too.

      5. Berries
      I tend to only reach for berries in the warm weather, but it’s time to break that habit and enjoy the health benefits of these fruits all year long. According to a study published on PubMed, berries are loaded with polyphenol compounds that have shown natural anti-inflammatory effects in humans. Additionally, berries that have distinctive colors of red, blue, and purple contain anthocyanins, a powerful polyphenol compound and natural antioxidant. There are tons of berries out there that can fight inflammation, but the ones I’m leaning on include strawberries, raspberries, blackberries, and grapes. I’m keeping them stocked in my fridge so I can reach for them whenever I need a snack or am in the mood for a homemade smoothie.

      6. Spinach
      Incorporating greens into your diet is essential, but not all greens are created equal. When it comes to reducing inflammation, dark leafy greens like spinach are the right move. Spinach is rich in beta-carotene—a powerful antioxidant known for its anti-inflammatory properties and ability to make skin glow. “Studies have linked higher amounts of beta-carotene in the blood with lower levels of a marker of inflammation called C-reactive protein (CRP),” Kim Yawitz, a registered dietician and gym owner, explained to Eat This Not That. The good news about spinach is that it pairs nicely with all kinds of food so it’s easy to incorporate into your diet. I love putting raw spinach in sandwiches or salads or sautéing it with banana peppers in olive oil and using it as a side dish for dinner or as an addition to pasta.

      7. Raw garlic
      Garlic is more than just a flavorful addition to your pasta dishes, it’s also a proven anti-inflammatory food. Research has shown that sulfur compounds in garlic have the ability to reduce inflammatory markers, better protect the immune system, and boost antioxidants. Furthermore, garlic also contains quercetin—a member of the flavonoid family and powerful antioxidant—that can naturally help the body battle inflammation.
      I’ll admit that learning all of this was music to my Italian ears—I already put garlic in everything! But this year, I’m focusing on eating more raw garlic to get it in its most natural form and absorb all the benefits it has to offer. I’m going to add raw garlic to salads, pair it with my favorite dairy-free cheese, put it in tuna or chicken salad, and so on. Don’t sleep on raw garlic, people—it’s actually quite delicious and the perfect complement to any meal.

      What This Viral Hormone Expert Eats in a Day to Balance Hormones More

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      Take your health and fitness to the next level with Fitbit in 2023

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      Lifestyle

      by Team Emirates Woman
      2 hours ago

      IN PARTNERSHIP: As you set fresh new intentions for 2023, Fitbit is here to play a key role in bringing about these changes. With the importance of small yet sustainable changes, regular fitness activities can help destress individuals from the stresses of daily life. Designed to constantly motivate people to do activities beyond their comfort zone, the brand has garnered a growing community of enthusiasts who want to prioritise fitness and make it part of their daily lifestyle.
      Recently, Fitbit, part of the Google family, hosted an exclusive wellness day at The Retreat Palm – a wellness hotel, which included a range of fitness and wellness activities along with some meaningful conservations and a networking session.
      Prateek Kewalramami, Head of Marketing of Fitbit – MEA at Google, opened the event with a keynote and shared an interesting statistic,“2022 was an incredible year for the Fitbit community. We stepped up and clocked 20 billion total miles in 2022, which was enough to walk to Mars 143 times.”

      For many people, the month of January is synonymous with New Year’s resolutions. Google Search trends back this up: Every January, we see spikes in searches related to making positive changes, particularly around health and wellness, like getting better sleep, reducing stress and increasing fitness. Products like Fitbit can be of great help as they come with tools and features that provide insights into your body and behaviours. Those insights can help you figure out how best to tackle your goals and feel better in general.

      In an interactive session with David Amehame, Regional Sales Manager, Middle East & Africa, Fitbit at Google, he mentioned that “One of the biggest reasons people shy away from setting health goals is that they believe they must set grand aims for themselves.”
      “A health goal can be as simple as dedicating 30 minutes to exercising daily or swapping an item in your groceries for a healthier alternative. Not only are lots of small changes easier to maintain than one significant change, but they’ll also probably deliver a broader range of health benefits,” he emphasised.

      Throughout the evening, guests were able to push boundaries through a series of adrenaline-fuelled activities such as Aquafit, where they could pedal on stationary bikes in the swimming pool for healthy resistance. Participants also had an opportunity to make their own fruit smoothie on a spin-cycled powered juicer specifically designed for the evening.

      Through interactive sessions, the brand also highlighted the innovative Active Zone Minutes (AZM) which tracks the amount of time a user spends in a heart-pumping activity. During the programme, the team shed light on another achievement of the global community in 2022 reaching a combined total of 173 billion AZM, proving the device’s capability to make fitness a priority for its users.

      By bringing a series of new opportunities to the table, Fitbit is committed to supporting your health goals and has added new enticing premium workouts to complement their users’ new year intentions.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Instagram @FitbitMENA More

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      If You Do One Type of Workout in 2023, Experts Say It Should Be This

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      Ever noticed how babies and four-legged furry friends instinctually crawl, climb, and jump their way around? They don’t need a trainer, routine, or Youtube video to tell them how to move–they just do. It turns out we can learn a thing or two from the way they work their muscles, and fitness trends are taking notice. According to the Pinterest Predicts 2023 report, primal movement–or moving our bodies in the manner they were built to–is the fitness trend of the year. Known as primal movement or primal fitness, the back-to-basics approach to getting your heart pumping focuses on movement patterns we’ve naturally been doing for hundreds of thousands of years.
      The end goal? To feel your best and improve strength, cardiovascular health, and endurance in the way your body was actually meant to. With WFH life staying put (looking at you, tech neck) and diet culture (and the draining fitness fads that come with it) finally making its exit, it’s no wonder we’re following our instincts and going back to what naturally feels good, making the expert what it should’ve been all along: our own bodies. Read on to learn the ins and outs of primal movement and how to get in on the workout.
       

      In this article

       
      What is primal movement?
      Forget fancy workouts with complicated exercises that you’d never do in everyday life. Primal movement encourages moving away from the sedentary life we’ve become accustomed to by practicing fundamental movements the way our ancestors did to improve our physical function. “Primal movements are the foundation for any movement that occurs in the body and are essential to building and maintaining, a strong, resilient, and pain-free body,” explained Hollis Tuttle, a lululemon studio trainer, lululemon ambassador, and marathoner.
      “Primal movement is how we bend, rotate, push, pull, and walk in the most intuitive way,” conveyed Thea Hughes, a strength training coach and Founder of Max Effort Training. “They are the movements that we practice daily, subconsciously. When translated to exercise, primal movement patterns become a pull, push, squat, lunge, hinge, rotation, and walking. Each incorporating a need for stability, adequate mobility to move through the range of motion with ease, and strength.” 
      In other words, the workout method is no new concept. It’s the OG way we were designed to move. “The human body is wired to move in basic patterns,” said Dr. Richard Joseph, a certified personal trainer and Chief Medical Officer at Restore Hyper Wellness. “We’re born to do these movements naturally. We see kids do them with ease, but as we age they can become more difficult to do. These movement patterns can become restrictive in certain ways over time, and if they aren’t done properly, there’s a higher risk of injury.”
       
      What are the benefits?
      Don’t let the simplicity of primal movement fool you: It targets your full body, while helping your body run more smoothly, akin to your car after getting a tune-up. The workout directly translates to activities outside the gym, giving you a leg up in better and more easily performing everyday actions you don’t think twice about: sitting, walking up and down stairs, lifting an object off the floor, or pushing open a door. “Primal movements are particularly great at improving mobility, strength, coordination, and movement patterns,”described Louis Chandler, an Alo Moves instructor and Alo Wellness Club Head Trainer. “They’re able to do all these things simultaneously, creating a deep mind-body connection.” 
      But it doesn’t stop there. By mimicking how your body moves IRL and training muscles to efficiently work together in your workouts, you increase your awareness of how your body moves, teaching you how to move safely and purposefully. “There’s a decreased chance of injury with proper primal movement,” Dr. Joseph expressed. “You’ll also see an improvement in your exercises, workouts, and what your body can withstand when training. Therefore, increasing your strength overall.” 

      How do you practice it?

      As with starting any new wellness trend, talk with your doctor if you’re unsure primal movement is safe for you, and start slow. “The best way to start practicing primal movement is to improve the mechanics and ease of getting up and down from the floor or low positions,” Hughes spelled out. “Starting with squats. Squats turn into lunges, into walking lunges. Then, try inchworms that walk out into a long plank, push up, walk back in and roll up, or any exercises that move you through rotation, flexion, stabilization. Most importantly, have fun.” 

      The best part about working out the primal way? You don’t have to hit the pavement or go all-out in HIIT classes on the reg. There’s no shortage of modalities to carry primal movement out: Take your pick from a shorter, more intense strength training sesh to a 3-hour long hike. Tuttle provided examples of functional movement exercises based on the seven movement patterns the body is meant to do. Add a variety of exercises from each movement pattern into your routine to reap the benefits of primal movement.
      Squat: bodyweight squat, kettlebell goblet squat, dumbbell front squat, barbell back squat
      Lunge: forward lunge, reverse lunge, lateral lunge, step up (bodyweight or with load)
      Push (vertical and horizontal): dumbbell strict press (vertical), push-up (horizontal)
      Pull (vertical and horizontal): pull-up (vertical), kettlebell gorilla row (horizontal)
      Twist (rotational and anti-rotational): medicine ball throws (rotational when standing sideways to the wall), plank with alternating shoulder taps (anti-rotational)
      Hinge (also referred to as bending): barbell deadlift, kettlebell single-leg Romanian deadlift
      Gait (also referred to as locomotion): walking, hiking, or running More

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      The Incredibly Simple Swap That Can Optimize Your Overall Health

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      Smack dab in the middle of last year, I was spending my evening as I normally do: ignoring the dishes in the kitchen sink, being berated by my cat for more pets, and scrolling TikTok for a bit longer than originally planned. All was as expected until I came across one singular TikTok about what is lurking in our water. My jaw was on the floor, I froze in my tracks, and I’ve never looked at tap water the same since. It’s an ongoing goal of mine to drink more water but if I’m ingesting boatloads of heavy metals, microplastics, and even parasites, what’s the point?
      Unlike most TikToks I come across, this one offered up a solution that I knew I needed to try STAT. Enter the LifeStraw Home Water Filter Pitcher which is shockingly… stunning? It’s rare to find a water filter pitcher that works well, let alone one that is so aesthetically pleasing, so I knew I had to get my paws on it. After using it enough times to get the hype, I’m here to spill the tea on whether it’s the one wellness item you’re missing out on.

      7-Cup Filter Pitcher
      Use code EVERYGIRL to get 20% off on any LifeStraw Home purchase today!
      7 colors available

      How it works:
      I used to operate on the theory that ignorance is bliss, when it came to my health. But after a year of dealing with some health issues (albeit minor in the grand scheme of things), I realized that ignoring my bad habits, stressors, and the environmental hazards around me was probably not the move when it came to setting myself up for optimal wellness. If I wanted to live a present life without brain fog, stomach issues, bladder problems, and general fatigue, I had to take action. And one of the earliest habits I adopted was to up my water intake.
      But with increased tap water intake comes an increased likelihood of coming across the 320 toxic substances that have been detected in U.S. drinking water (lead, arsenic, and “forever chemicals” known as PFAS, just to name a few). With this knowledge, I had two choices. Either A) return to a withered, constant state of dehydration or B) buckle up and find a solution. Introducing: the LifeStraw Home water filter pitcher that I won’t shut up about.
      Thanks to its dual filter technology, this pitcher removes 30+ contaminants. I’m talking bacteria, parasites, PFAS, pesticides, and microplastics—you know, all of those things you don’t want to consume if you can help it. And beyond filtering out contaminants, it also reduces chlorine and bad odors for improved taste which is music to my ears. Since I’ve owned one for myself, the verdict is in. Here’s why I’m recommending it to anyone who will listen:

      Why I love it:
      Top of the line technology without breaking the bank
      Considering this is the only water filter pitcher that removes bacteria and parasites in addition to microplastics and 30+ other contaminants, I closed one eye and braced myself when opening up my web browser. But to my surprise, my entire body relaxed when I saw that the price of the 7-Cup BPA-free Pitcher was just $44.95, with the glass version being $64.95. For what it does, how it looks, and the fact that it makes my water taste dramatically better, it feels like an absolute steal.

      A design that’s as sleek as it is functional
      I mean look at this thing. Despite the fact that I live with a man who insists on having a surplus of Star Wars-branded mugs in our cabinets, I really try to keep my home aesthetically pleasing which does more for my zen than I care to admit. With three new to-die-for colors between the BPA-free plastic and handblown glass options, this is a pitcher that doubles as decor and for that, I’m an automatic fan.
      I love that it fits seamlessly in my fridge without taking up too much space, is lightweight which makes filling it up a breeze, and that it has an easy-fill lid that’s about as hands-free as it gets.

      Sustainability that helps me do my part
      Removal of contaminants from my water is an obvious win for me, but I also love that this BPA-free plastic water filter pitcher is good for the planet. I’m always taking small steps towards becoming more Earth-friendly and with one pitcher saving over 2,000 single-use plastic water bottles per year, I feel like I’m doing my part to keep our parks, oceans, and communities clean.

      A brand mission that you can feel good about
      I first heard about LifeStraw a few years ago when I learned about their origin story. If you don’t already know, LifeStraw has a deep history of global humanitarian and sustainability work and their mission is a simple one: to provide equitable access to safe drinking water.
      LifeStraw has been a partner in the fight for the eradication of Guinea worm for 25 years and they actively respond to emergencies across the globe. Plus, for every product sold, a child in need receives access to safe water for an entire year. A brand that fights every single day for good is a rare find so when I lay eyes on one, I’m a forever fan.

      7-Cup Filter Pitcher
      Use code EVERYGIRL to get 20% off on any LifeStraw Home purchase today!
      7 colors available

      Other home products from LifeStraw:
      I have the 7-Cup BPA-free water filter pitcher and while I love it, this filter is truly jus the tip of the iceberg when it comes to LifeStraw products to fit your space and needs. Here are some others our team members our eyeing right now… use code EVERYGIRL to get 20% off of LifeStraw Home products now!

      Winter Wellness Upgrades Your Body Will Thank You For

      This post is sponsored by LifeStraw but all of the opinions within are those of The Everygirl editorial board. More

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      in health and weelbeing

      Every Product Your Kitchen Needs To Make Healthy Eating Easy (and Delicious)

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      The real secret to successfully eating healthier (while still staying sane) is truly cooking at home more often. And the secret to cooking healthy at home more often is stocking your kitchen with items that make healthy cooking easier, and stocking your pantry with more nutritious versions of all your favorite foods. When a craving hits, you won’t have to ignore it. Instead, you’ll be prepared to DIY a meal that tastes as good as it is good for you. Stock up on these kitchen essentials that make healthy eating a breeze, and get ready for a happier, healthier you.

      In this article

       
      Equipment

      Beast Health
      Blender
      Compact, sleek, and functional, this blender serves up the smoothest smoothies, dressings, soups, nut milks—you name it—hands down. Did I mention you can conveniently take it to-go?
      Available in two colors.

      Always Pan
      Braise, sear, steam, strain, sauté, fry, boil, serve, store—there’s essentiallynothing this pan can’t do. Plus, it’s non-stick and non-toxic, so all you have to worry about is what you’re going to dish out.
      Available in nine colors.

      Automatic Nut Milk Maker
      If you’re a real health nut, you might be having oat milk with your coffee and almond milk in your smoothies. But many of the packaged kinds are processed and full of added chemicals. Make DIYing your own plant-based milk a piece of (dairy-free) cake with this easy-to-use nut milk maker.
      Available in two colors.

      Good Grips
      Salad Spinner
      Greens need to be washed at home (all the dirt, pesticides, touching… yuck!), but can get soggy after washing if you use a plain ol’ strainer. The salad spinner dries your greens quickly, leaving you with clean, crisp, and ready-to-use veggies.

      Indoor Grill
      If you haven’t jumped on the air fryer bandwagon yet or you’re in the market for a new one, look no further. This time-saver is not only an air fryer, but it also grills, roasts, bakes, and dehydrates. And it’s on sale!

      Menu Denmark
      Bottle Grinders
      Not your average salt and pepper shakers, these chic bottles grind more than just S + P. They also grind herbs, spices, grains, nuts, seeds, and dried fruits for more nutritious and tasty meals. Their pretty design is just icing on the cake.
      Available in two colors.

      Instant Pot
      Multi-Use Programmable Pressure Cooker
      Say hello to your other must-have, all-purpose gadget to make your weeknight dinners a pinch. Throw ingredients in the pot and set a timer for an easy-to-use and easy-to-clean way to make everything from soups and steamed veggies to pasta and ribs and even cheesecake (yes, you read that right!).

      Crate & Barrel
      4-Piece Place Setting
      There’s no denying we also eat with our eyes, so why not romanticize and zhuzh up your meals with an aesthetically-pleasing dinner set? This find sets an impressive table for dinner—whether a casual supper for one (or two) or a more formal gathering.
      Available in two colors.

      Organization

      Glass Lunch Bowl Container
      Get rid of those plastic containers that are as bad for your body as they are for the environment. Instead, try out these microwave and dishwasher-safe glass storage containers that will not only keep your fridge tidy (and pretty), but also won’t leak toxins into your food.
      Available in five colors.

      Bee’s Wrap
      Reusable Beeswax Food Wrap
      Wrap up leftovers or on-the-go meals or snacks with good-for-the-environment wrap instead of single-use plastic wrap. You probably get it by now: A healthy kitchen means healthy for you AND our planet.

      Reusable Sandwich Bag
      Make plastic storage bags a thing of the past with this reusable silicone and easy-to-store alternative. Whether you use it to pack up lunch, store leftovers, or steam veggies, you won’t miss your old Ziploc bags. Oh, and this gem is freezer, oven, microwave, and dishwasher-safe.
      Available in multiple sizes and colors.

      Onion, Garlic, Lemon, Tomato, Lemon, and Avocado Keepers
      No more half eaten avocado, tomato, lemon, garlic, or onion that ends up in the trash, thanks to these finds. The BPA-free keepers extend the shelf life of your favorite produce while keeping your fridge organized.

      Lazy Susan Organizer
      With this organizer, you can easily find and grab what you need—be it snacks, sauces, produce, or supplements—with a quick turn. The clear, BPA-free bins are removable, making refills and clean-up a cinch.

      5-Piece Container Set
      A healthy kitchen starts with always having good-for-you pantry staples on hand that you can use to easily and quickly whip up nutritious meals. Well, this dishwasher-safe, BPA-free, and stackable set will keep your dry foods fresh and your pantry in order.

      Cord Organizer for Kitchen Appliances
      Your kitchen countertops will be free of messy, annoying power cords with these cord keepers. Simply attach them to the back of your small kitchen appliances (think: blender, coffee machine, air fryer, toaster) for a well-kept kitchen.

       
      Cookbooks

      Kathryne Taylor
      Love Real Food
      Whether you’re a vegetarian, vegan, or meat-eater, this cookbook has something for everyone. Loaded with 100 approachable and delicious meatless recipes made with fresh, wholesome, sustainable food, it takes the guesswork out of weeknight dinners.

      Kristin Cavallari
      True Comfort
      Channel Kristin Cavallari in your own kitchen when you recreate her favorite healthy, gluten and refined sugar-free comfort food recipes. What’s more, she let us in on her tips and tricks to putting together a well-stocked pantry, fridge, and freezer.

      America’s Test Kitchen
      Bowls: Vibrant Recipes with Endless Possibilities
      There’s something about bowls that makes its contents that much more appetizing. With 75 bowl recipes and mix-and-match bases, toppings, and sauces, this cookbook ensures there will be no shortage of bowl nights. Seared Tuna Poke Bowl, anyone?

      Toby Amidor
      The Healthy Meal Prep Cookbook: Easy and Wholesome Meals to Cook, Prep, Grab, and Go
      There’s no denying that meal prep saves time and money, but let’s face it: When we do get around to it, we often stick with the same ol’, uninspired meals. Enter: The Healthy Meal Prep Cookbook. Packed with wholesome grab-n-go options for breakfast and lunch as well as quick dinners, consider your meals for the week ahead cooked and ready to serve.

      Jeanine Donofrio
      Love and Lemons Every Day: More than 100 Bright, Plant-Forward Recipes for Every Meal
      Known for her food blog featuring fresh recipes with seasonal fruits and vegetables as the main ingredients, Donofrio dishes out more than 100 new vegetarian recipes in Love & Lemons Every Day. Leave it to Donofrio to turn butternut squash into the tastiest creamy queso you’ve ever had and transform sweet potato into a smooth chocolate frosting. And ever wonder what to do with those unused vegetable parts (looking at you, broccoli stalks)? You better believe she’s got a clever solution or two for that.

      Ina Garten
      Modern Comfort Food: A Barefoot Contessa Cookbook
      No one does soul-satisfying dishes like Ms. Ina Garten. Sometimes you just need a hearty cheddar and chutney grilledcheese sandwich with a side of creamy tomato bisque to warm your insides. From whipping up special weekend breakfasts and quick weeknight dinners to cocktails and dessert, it’s the closest thing to having Ina cooking alongside you IRL.

       
      Pantry Staples

      Verve Coffee Roasters
      Fair Trade Organic Coffee
      If you’re drinking a cup (or three) of coffee a day, you should know where it comes from and that it’s full of all the good antioxidants sans pesticides, added chemicals, etc. This java is fair trade, organic, and made in California, so you know exactly what you’re getting.

      Noble Made
      Classic BBQ Sauce
      Don’t mistake this essential pantry staple for the standard sugar-laden version. The Noble Made rendition is made with all-natural, clean ingredients (think: water, apple cider vinegar, tomato paste, and spices) and gets its slightly sweet kick from pineapple juice. Taco Tuesday, Meatless Monday, and your BBQs just got a major upgrade.

      Simple Mills
      Farmhouse Cheddar Crackers
      When it comes to snacks, there’s nothing more classic than cheese crackers. But these cleaner Simple Mills cheddar crackers get an “A” for the nutrient boost they deliver on, thanks to their flour blend of almonds, sunflower seeds, and flaxseeds, not to mention organic cheese. A winning combo of carbs, protein, and fat, what’s not to love?

      Hearts of Palm Pasta
      Your pasta night just got a whole lot more nutritious and exciting. This low-carb, high-fiber linguine pasta made out of hearts of palm may be veggie-based, but it tastes and looks like the real deal.

      Sea Salt Tortilla Chips
      Got a serious guacamole addiction? Same. Try these non-GMO, grain-free tortilla chips that are made with avocado oil and contain more fiber and protein than your typical chips for guilt-free snacking.

      Base Culture
      Sourdough Bread
      The best thing since sliced bread is, well, this sliced bread, and for good reason. Made with zero artificial ingredients and a solid mix of carbs, protein, and fiber, you can’t go wrong making toasts and sandwiches with this bread.

      Marinara Sauce
      Slow-cooked sweet Italian tomatoes, olive oil, onions, salt, garlic, basil, black pepper, and oregano (read: fresh, whole ingredients) come together to create this no-sugar-added, classic marinara sauce. Top off the aforementioned linguine pasta, spaghetti squash lasagna, or pizza crust with it for a clean, authentic Italian meal (insert chef’s kiss).

      Navitas Organics
      Chia Seeds
      Instantly give your smoothie, oatmeal, stir fry, salad, and baked goods (I could go on and on) a protein and fiber boost with this organic, nutrient-dense superfood.

      Chosen Foods
      Avocado Oil Spray
      PSA: Many store-bought foods and restaurant dishes are cooked with genetically-modified vegetable oils (think: canola or sunflower oil). The good news? When you have this 100% pure Avocado Oil Spray that is free of chemicals, emulsifiers, and propellant as your kitchen sidekick, you can cook, sauté, bake, dress, or broil worry-free.

      14 Ways to Eat Healthier This Year Without Going on a Diet More