Wellness

Subterms

    More stories

    • 113 Shares

      in health and weelbeing

      6 Changes an OB/GYN Wants You To Make RN

      by

      We’re flooded with health tips on a regular basis (“Don’t eat this!”, “Buy this supplement!”, “Work out more!”), and figuring out how to keep our bodies healthy can feel overwhelming. Between influencers, specialists, and bestselling books, it’s difficult to know who to listen to and what advice to take. At The Everygirl, our mission is to make wellness less overwhelming (because taking care of your body should be easier and feel more natural than asking for a raise or cultivating a killer wardrobe). As the resident wellness editor, I’m on a mission to bring you only the top experts (who know their stuff) and advice that will actually help improve your well-being instead of causing you stress, anxiety, or guilt. 
      While you might know that eating veggies and moving the body are crucial daily habits, so is tending to your sexual health—and most of us aren’t paying enough attention to it. So I asked a leading women’s health expert and gynecologist the most basic tips that everyone with a vagina can adapt today to become a bit healthier by tomorrow. Dr. Mary Jane Minkin, MD, OB/GYN, is basically your neighborhood gynecologist who also happens to be a leading professor at Yale University and has been honored by The Connecticut Women’s Hall of Fame for her significant contributions to the care and well-being of women (NBD). Here are six easy changes she recommends everyone can make for better health. 

      Meet the expert
      Mary Jane Minkin, MD, OB/GYN
      Gynecologist and Clinical Professor at Yale University

      Stop…
      1. Relying on “Dr. Google”
      PSA: Call your doctor with questions and concerns instead of typing it into Google. Besides the common WebMD anxiety (Googling a small headache or minor pain can spiral into major health anxiety), Dr. Minkin also warned that there’s a lot of false information that can be damaging. “Don’t believe everything you read on the internet,” she advised. “Googling your questions can be helpful at times, but it’s always a good idea to check with your health care provider instead.” In other words, feel free to search for things like how to naturally improve energy if you’re feeling a slump (eating an apple, getting outside, or moving the body can’t hurt!), but for making conclusions about your health and symptoms? Leave that job for a professional, not a search engine.
       
      2. Waiting for a reason to see your gyno
      Abnormal symptoms, family planning, painful periods, and switching birth control methods are all great reasons to visit your gyno, but they’re not the only reasons. In fact, you should make regular visits to your doc even when you don’t have a reason at all. “Wanting to be healthy is the only reason you need to see your OB/GYN,” Minkin encouraged. “It is absolutely necessary to schedule routine appointments to monitor your health as you age.” The general rule of thumb is an annual gynecological checkup, but talk to your doctor about what frequency makes sense for your body, symptoms, and lifestyle.
      Minkin also advised that it’s most important to feel comfortable with your provider. While you still need appointments with a gynecologist to receive the recommended pap smears, exams, etc., regular checkups with a knowledgeable physician’s associate, nurse practitioner, or midwife is fine, as long as you feel safe, heard, and comfortable with them.

      3. Using scented soaps, washes, tampons, etc. “down there”
      While vanilla-scented wash or tampons with a “fresh” floral scent might sound alluring, they’re probably not good for you. For one reason, vaginas are not supposed to smell like vanilla or florals—they’re supposed to smell like vaginas (and that’s OK!). If you notice an abnormal scent coming from your period, discharge, or the general “down there” area, Minkin recommended talking to your doctor to rule out infections and evaluating what hygiene products you’re using. “A lot of products (especially scented) throw off the vagina’s pH balance,” she warned. “To balance yeast and bacteria in the vagina, swap the fancy soaps for a non-toxic, unscented, and pH-balancing external wash. A healthy vagina is an acidic vagina!” PS: That goes for toys, condoms, and anything else that might come in contact with your vagina. Unscented is best.
       

      And start…
      4. Tracking your cycle
      If you don’t have a go-to app or old school calendar method to keep track of your cycle, you need to (even if you don’t think there’s a “reason” to know when you’re getting your period). “It’s important to keep track of your menstrual cycle to know your timing of ovulation, whether or not you are trying to conceive,” Minkin said. “When you are familiar with your cycle, you’re better equipped to recognize when something might be wrong or irregular.” Knowledge is power, and that goes for your fertility cycle too. Use an app like MyFlo to record symptoms like migraines, PMS, cramps, and acne, or simply mark on your calendar the first and last day of bleeding so you can look for any irregularities. And if you don’t get a regular period, tracking any symptoms can help you identify patterns and possible causes. 
       
      5. Examining your breasts regularly
      Putting on a face mask and dry brushing might be regular acts of self-care you know and love, but I’d like to suggest a new self-care practice to add to your routine: examining your breasts. Whether it’s before bed, any time you’re in the shower, or once a week, turn feeling yo’self into a regular habit so you know what your breasts feel like and can detect any changes or abnormalities early on (for how to perform a breast exam, click here).
      “Although OB/GYNs aren’t supposed to officially recommend breast exams, we do promote ‘breast self-awareness,’ so make sure you know what your breasts feel like and report any changes you notice to your health care provider,” Minkin said. The point is not to worry about every lump, bump, or tenderness but rather to know your breasts so well that you know when you feel something abnormal. Knowing your body is the most powerful tool for our health we have access to, so start practicing self-awareness with regular breast exams. 
       
      6. Taking safe sex seriously
      I don’t know who needs to hear this, but your use of protection should not be determined by your possibility to get pregnant. Whether you’re on oral birth control, have an IUD, are with someone of the same sex, or cannot get pregnant for whatever reason, you should still use protection when having sex with a new partner or multiple partners (you can never be too safe). If you’re unsure, ask your doctor about what safe sex method is best for you and when a form of protection is necessary. Also, Minkin recommended regularly getting tested for STIs (at least annually if you’re using protection, but the best practice is to both get tested before any new partner). Minkin’s slogan? “There is a Trojan for everything.” Always have some form of protection on hand, just in case. 

      5 Things You’re Doing to Your Vagina That You Shouldn’t Be More

    • 150 Shares

      in health and weelbeing

      9 New Products for Your Vagina That Will Transform Your Sexual Health

      by

      Growing up, learning how to use a tampon was the extent of my knowledge of vagina products and sitting through sex ed was my only understanding of the inner workings of the vagina. Every time the word was mentioned, I turned red with embarrassment. Thankfully, gone are the days of keeping any talk of “the vag” reserved for awkward and often misleading education that makes you want to leave the room.
      Thanks to revolutionary, female-led companies leading the charge in redefining sexual wellness, the once hush-hush topic is not only openly and honestly discussed but also celebrated (as it has always deserved!). From innovative menstrual products to refreshing hygiene offerings we never knew we needed, these brands have all of our “down-there care” needs (and wants) covered. Read on for nine feminine care finds you’ll want to “Add to Cart.” Spoiler alert: There’s something for everyone.

      The Period Company
      Period Underwear
      Being on your period and feeling sexy (and comfortable) never belonged in the same sentence—that is, until now. Stylish and functional, the Period Company’s panties feature toxin-free, moisture-wicking fabric, four-layer absorbency, and leak-proof technology. Choose from heavy, sporty, light, and overnight styles. Whether you’re ready to swear off pads and tampons because of the negative impact they have on the environment or they’re annoying and messy (I could go on and on), these eco-friendly substitutes prove you don’t have to sacrifice hot girl vibes for protection. Period.

      Heating Patch
      We all know that riding the crimson wave comes with bloating and painful cramping. Enter: these heating patches that give off soothing warmth to help relax your muscles and provide relief from nagging cramps and uncomfortable bloat. Did I mention they’re made with botanical oils that won’t mess with your hormones or skin? No harsh chemicals here.

      Feminine Wipes
      You know that so-fresh-and-so-clean feeling you get after washing your face? These plant-based, pH-balancing wipes will leave you with that same feeling down there. What’s more, they’re equal parts convenient and versatile—use them after a gym sesh, before or after having sex, or when you’re on your period. Your “honeypot” (vagina, ICYMI) will thank you.

      Vaginal Balance Capsules
      Sexual health is not only about what’s on the outside. Feeling and functioning at our best means taking care of our insides too. If you could use a little help in that area, talk to your doctor about adding these supplements, which support your urinary tract health and balance your vaginal pH to your wellness regimen. With ingredients sans GMO, gluten, harmful fillers, and artificial preservatives, you can rest assured that you’re giving your vagina the right kind of TLC.

      Elvie Trainer
      The pelvic floor (made up of the muscles between the tailbone and the pubic bone) is having a moment, and rightfully so. From bladder and bowel movement control to better sex and core stability to prenatal and postpartum well-being, the muscle group has a lot of crucial functions, and it’s about time we give it the time and attention it deserves. The Evie Trainer helps you do just that. Inserted like a tampon, the app-connected device will lead you through targeted exercises that’ll give your pelvic floor a workout—consider it your new personal trainer. Before trying, make sure to talk to your gynceologist or pelvic floor specialist to see if it’s right for you.

      Natural Cycles
      NC° Birth Control
      Birth control that is hormone-free and side effect-free sounds too good to be true, but this new birth control method is changing the game. Using an app and your basal body temperature, this FDA-cleared digital contraception tool tracks your fertility status and tells you when to use protection to prevent pregnancy. Offered as a monthly or an annual subscription, the app boasts a 98% effectiveness when used correctly. As always, talk to your gynecologist about a birth control plan that’s right for your lifestyle, health goals, and body.

      Finger Vibrator
      PSA: Self-pleasure is a form of wellness, and this finger vibrator does the trick. Meant to be worn on your finger, its design is as versatile as it is sleek. Whether you favor the flat and squishy angle or use the device before, during, or after sex, the Fin Finger Vibrator lets you call the shots. The best part (other than the “O” you’ll get, of course)? It’s small but mighty and discreet enough to take on the go.

      Travel Size Lube
      Small enough to throw in your carry-on and tuck away in your nightstand, this lubricant duo is TSA- and bedroom-approved (because you never know when the mood will strike). The organic lube is moisture-boosting and both device- and condom-friendly, while the silicone alternative boasts long-lasting lubrication and is best used with condoms. They’re vegan and cruelty-free with no added fragrance or parabens, so the only thing you have to worry about is deciding which one you’re more in the mood for.

      Author: Nadya Okamoto
      Period Power
      Though not a product you can use on your vagina, this book is a must-have, whether you’re a “menstruator” or not. It takes a deep dive into menstruation, the stigmas and inequities surrounding it, and how to break down the silence, shame, and stigmas to change the conversation around periods. To continue her advocacy, author Nadya Okamoto launched August, a period care company and community that promotes honesty, transparency, inclusivity, and diversity in relation to menstruation.

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

      6 Life-Changing Things I Learned About Vaginas From This Netflix Show More

    • 238 Shares

      in health and weelbeing

      I Asked an Abundance Coach How To Have the Best Year Ever, and Her Tips Will Change Your Life

      by

      Not sure what an “abundance coach” is? I grilled one for deets, and her tips might just be the key to actually changing your life. Every January, we all say, “This will be my year,” as if changing the calendar magically brings us healthier habits, a more successful career, or our dream relationship. But then we make it to the end of the year without much changing, and we swear that the following year will be the one that will change our lives. Sure, we’re consistently growing and changing, but most of us never reach our best selves or dream lives like we swear we will on Jan. 1. I’m over the pointless New Year’s resolution cycle, so I asked Jocelyn Kelly Reid, an intuitive abundance coach and feminine energy healer, how to make this year different from any year before.
      Reid is an expert on using energy to attract abundance and manifest success, which means her strategy is way different from the typical “Get a promotion” or “Work out five times a week” goal-setting that only points out what we haven’t achieved yet. Scroll down to read Reid’s best tips you can implement today in order to make 2022 your most successful, abundant, and joyful year ever (actually). 
       

      Meet the expert
      Jocelyn Kelly Reid
      Intuitive Abundance Coach and Feminine Energy Healer
      Reid is an Intuitive Business & Abundance Coach who has taught countless women to manifest their best lives. She has been featured on top-rated manifestation podcast EXPANDED as well as publications like MindBodyGreen and SheKnows.

      1. Practice intentions over resolutions
      Instead of worrying about a New Year’s resolution, claim an intention. When we set resolutions, we tend to set them 10 steps ahead of our current reality and then quickly feel defeated when we can’t manage this new way of living because we haven’t allowed ourselves to take the proper steps first. I have found that intentions have a much higher success rate than resolutions, which typically make us feel overwhelmed, stressed out, and unaccomplished. Write down your intention on a piece of paper or put it on a Post-it somewhere that you look on a regular basis like the fridge, bathroom mirror, or on your desk.
      For example, my intention a couple years ago was to be more intentional with each decision that I made, and it truly changed my life. I was more intentional about who I was spending time with and how I was spending my time (even down to the smallest moments). It made me live more “on purpose” rather than continuously operating on cruise control. Even the basics like fun and rest (which are major priorities for me!) were amplified. By making this simple adjustment, I created what is now nearly a seven-figure business—when I had no plans of starting a brand the previous year. Because of this intention, I was able to be extremely proactive with how I lived my life and in turn created a business with a hell of a lot more ease and flow. Setting an intention is life changing! 

      2. Get present with yourself
      Rather than rushing out of bed in the morning, take 15 minutes to sit in complete stillness and allow your thoughts, feelings, and scattered energy to drop out of your body and into the floor, seat, or surface beneath you. This practice supports you in emptying your energetic body of anxiety-inducing thoughts and helps you stay calm and centered throughout the day. Life happens in the “now,” so the more anchored you are into the present moment, the more capacity you have to create magic.

      3. Practice gratitude
      Every day, write a list of 10 things that you are grateful for. The list can be truly anything on your heart: people, experiences, pets, or the gratitude that you have for simply living another day. A regular gratitude practice sounds simple, but when practiced consistently, it increases your baseline for feeling good, in tune, and in flow with life. Over time, it also reduces the occurrence of your brain dropping into a negative thought pattern. The better you feel, the more abundance will be drawn into your life.

      4. Make your body your priority
      …and not for the sake of looking good but to feel good. While fatigue, anxiety, sleep deprivation, or bloat seems common, it isn’t meant to be your natural state. The human body is intended to thrive. Make it a practice to check in with your body throughout the day to see what you need. Some easy adjustments include drinking lemon water in the morning, taking naps, getting regular massages, or taking supplements that are right for you. Also, walking more helps get our bodies and lymphatic system moving (especially if you’re sitting at a desk all day).
      Remember this is not about losing 20 pounds (unless you are doing that from a place of love for yourself); it is about creating a peaceful, nourishing atmosphere within. The calmer you feel, the more you’ll be able to receive your manifestations and the more capacity you will have to walk through life powerfully.

      5. Expand your mind
      We often look to others to show us what’s possible, but I’m a big believer in showing yourself what’s possible. The biggest mistake that people make in manifestation is staying in their current energy, actions, and environment and waiting for big things to drop out of the sky. This is not how manifestation works: You have to start moving toward what you desire, sometimes in non-linear ways. Book the trip that you’ve been dying to take or spend a weekend at a hotel that you love to really shake things up. Buy that fancy perfume you’ve always wanted or redecorate your home into the palace of your dreams (of course, all within—I’m not telling you to spend your entire paycheck! You can start small and build up). The moral is to do whatever feels luxurious and expansive for you to inspire growth toward your desires. The more expansive you allow your life to get, the more you will see that you are stepping into an entirely new reality.

      6. Forgive yourself
      We spend far too much time in the space of regret. When you actually forgive yourself, you create more energetic space for good things to come in. I recommend laying down and putting your hand on the part of your body that feels full of emotion (whether it’s a metaphorical association like your heart or where you physically feel tension like raised shoulders). Then, allow those emotions to melt away. While you’re doing this, reaffirm that you love and forgive yourself. This can be very powerful for situations that feel deeply regretful—we are humans and are allowed to make mistakes. Let yourself feel those emotions and finally move on to the better things in life.

      7. Do something today that your future self would thank you for
      You will become the highest version of yourself that “has it all” by consistently taking mini action steps toward your dream life. Your dream life is laid brick by brick, so the more you “build,” the more you invite magical moments into your reality that you wouldn’t have anticipated otherwise. IMO, “waiting on life” is a fool’s game. Instead, reframe this to “Life is waiting on you.” Start acting like whoever your highest self is. What is their morning routine like? What do they eat? How do they approach meetings or dinner plans with friends? Start acting in those ways now rather than waiting for a dream job, dream group of friends, dream bank account, etc.

      8. Have fun
      No, seriously! Having fun acts like a magnet when it comes to attracting your desires. Often, when we feel stalled or stuck, we simply aren’t having enough fun. Sure, we’re meant to learn a lot of lessons and work hard for what we want, but the best part about being human is getting to enjoy the things that only humans can experience (like going on trips, eating delicious food, hosting parties, meeting new friends, laughing hard, being spontaneous, and planning adventures). I encourage you to make the decision to live. Learning to create joy, no matter what is happening in the world, is why we’re all here. Take advantage of your human existence (without feeling guilty)—I promise, it feels good.

      9. Get out of your comfort zone
      Get out of your comfort zone, and better yet, do something that scares you. It’s hard to receive more if you’re only doing what you already know. If you stay the way that you have always lived, how do you expect your life to change? Remember that living a bold, glorious life is also full of taking bold, glorious risks. The most successful people in the world are big risk takers. Believe in yourself and go for the gold. 

      10. Don’t take life too seriously
      We tend to take life far more seriously than we need to, and it creates a lot of stress and overthinking and less sound decision-making. For example, we often slip into being more offended than is needed by something someone said or did or judgmental about someone else’s life choices. Remember that people are just doing their best with the tools that they have and that their best may not be your version of their best. We’re all doing this thing called life together. Keep everything in perspective and it will feel far easier.

      10 Ways to Love Yourself More
      that you haven’t tried yet More

    • 100 Shares

      in health and weelbeing

      5 Manifestation Hacks I Learned From Gabby Bernstein

      by

      Manifestation is not a new concept. The idea can be found in ancient practices and, more recently, the likes of the Law of Attraction and teachings by thought leaders like Gabby Bernstein (more on her below). If you’ve ever created a vision board, meditated, repeated affirmations, journaled about what you’re grateful for, or prayed, you’ve put into practice the principles behind manifesting. Call it woo-woo, but Oprah Winfrey swears by it (if it works for Lady O, it’ll work for me too, right?). 
      As somewhat of a newbie to manifestation, I looked to Gabby Bernstein, New York Times bestselling author, manifestation thought leader, international speaker, and podcaster, and her 2022 Manifesting Challenge to guide me through the practice. The first thing I learned was that the common misconception about manifesting is that you receive what you want with the snap of a finger. According to Bernstein, manifesting isn’t about controlling outcomes or attracting short-term goals like getting a promotion, finding “The One,” or buying the designer purse you’ve been saving up for. “True manifesting isn’t even about getting what we think we want. It’s about receiving what is of the highest good for all,” Bernstein explained. Ready to give it a shot? Read on for five hacks I learned from Gabby Bernstein on how to manifest your dream life (here’s to 2022!). 

      1. Be clear about what you want to attract
      The key to starting your manifesting journey is to clearly define what you want to bring into your life. There are no right or wrong answers here—the only requirement is that whatever you set your sights on, make sure it makes you feel good. “That good-feeling energy is what attracts your desires,” Bernstein said. Ask yourself what it is you want, and be specific. Is your heart set on buying a house? What does it look like and where do you see yourself living? If you’re a visual person like me, write down your specific goal(s) or create a vision board depicting it.
      Once you’ve decided what it is you want to manifest, determine your “why.” Why do you want that house? Is it because you’re ready to put down roots or because your friends are house hunting and you feel like you should too? Also, what good will come of buying a house and do you feel excited when thinking about buying a house? As much as you may want that house, Bernstein warned that you may be blocking your heart’s desire with feelings of unworthiness. Whether you feel undeserving or have the nagging thought of “this is too good to be true,” letting go of any mental and emotional hindrances is another important step of manifestation. “To truly manifest from a place of power, you must bring in positive energy,” Bernstein said.

      2. Your energy creates your reality 
      As the saying goes, “Like attracts like.” If we give off positive vibes, we’ll experience like-minded people and positive circumstances in return. But when we put out “low-vibe energy,” we attract negative experiences. The good news? Bernstein said that we can raise our vibration simply by being aware of our thoughts and making subtle shifts in our perception. The trick to flipping the script whenever we’re not feeling our best (read: negative energy) is noticing your thoughts and energy, forgiving yourself for having them, and consciously choosing “the next best-feeling thought.”
      For example, if you’re thinking, “I’m never going to find the right partner,” take a step back and ask yourself, “What is the best-feeling thought I can find right now?” Then, choose a thought that feels realistic and within reach (you’ve got to believe in it!): “I’ll join Bumble and set up my dating profile,” “I’m going to focus on self-love and doing things that bring me joy,” or “I’m grateful for the love I already have in my life.” To take it a step further, you can try creative visualization, which is picturing (in detail!) what you want. Imagine the life you’ll have with your partner and tune in to all the senses associated with it.  

      3. Trust the process
      You’ve established exactly what it is you want to manifest and you’re vibing at an all-time high. Now what? Remember, manifestation is not magic—you can’t make something you want appear instantly with a snap of a finger. It takes time and patience. Bernstein teaches us to surrender the outcome, let go of any feelings of control or resistance, and allow your manifestations to come into form. “When you make your happiness and sense of safety dependent on a specific outcome, you disconnect from all the infinite possibilities that could occur,” Bernstein explained. It’s easy to grow impatient and question whether manifestation works when you’ve put in the work but nothing seems to be happening or become fearful that something bad will happen if things don’t go as planned. When those thoughts and feelings start to come up, return to the practices above and commit to feeling good. 

      4. Lean toward joy and follow the fun
      Between work deadlines, family obligations, taking care of your home, and navigating relationships (#adulting), we’re constantly thinking about what’s next and playing the “I’ll be happy when…” game. Bernstein stressed that we’ve got it backwards. The most important step of manifestation is having fun. “By having fun and leaning toward joy, we manifest our desires with much less effort,” she said. “An energy of joy is the fastest way to achieve success.”
      When your “manifestations” aren’t going as planned, you may be tempted to give up. Instead, find ways to incorporate joy so much that you don’t want to give it up. Are you manifesting a new job? Sprinkle in walk breaks with your work wife at your current job. Are you trying to attract more wealth? Focus on the abundance already in your life and all the fun you’re already able to do with it (trying out new restaurants, going on quick getaways, shopping for a date night outfit, etc.). In other words, joy, excitement, and enjoyment are all signs you’re on the right path.

      5. Cultivate abundance for others in order to cultivate abundance for yourself
      When you think of the word “abundance,” you probably think of it in terms of receiving. But Bernstein suggested that giving is the fastest method to release an energy of lack. “Amplify your own abundance by doing something kind for someone else,” Bernstein recommended. Though simple, it’s one of the most powerful manifesting practices. Call a friend to see how they’re doing. Volunteer at your local dog rescue. Pay for the person behind you in the Starbucks drive-through line. “When you genuinely want others to be abundant, you expand your own ability to receive,” Bernstein explained. That goes for celebrating others’ successes, too. Bernstein reminded us that there is more than enough to go around. View their successes as a reflection of what you’re ready to receive. “Wanting more for others puts us into an energy of abundance because it feels good to want others to flourish.”

      You Can Manifest a Better Love Life More

    • 188 Shares

      in health and weelbeing

      I Grilled a Top Los Angeles Trainer on Her Tips for a Better Workout Routine

      by

      The holidays have come and gone, and with them, so has my fitness routine (anyone with me?), leaving me in desperate need of some fresh workout tips. Even though it’s the beginning of the new year when everyone is hitting the gym, the mere thought of picking up a dumbbell has me looking for any excuse not to work out.
      As a fitness enthusiast who used to look forward to hitting a new squat or practicing my left hook, this less-than-enthusiastic-to-exercise energy has me feeling defeated (because all the #fitspo pics on Instagram aren’t doing the trick). So I turned to Los Angeles-based master trainer Cathy Prince to let me in on her hacks to getting out of a fitness rut and back in the workout saddle. Read on for her top five workout tips that will get you off the couch and breaking a sweat. 

      Meet the expert
      Cathy Prince
      Personal Training Manager at Equinox, Los Angeles
      A former actor, Prince is a top personal trainer at Equinox in Los Angeles. After being a top-tier coach, she was promoted to personal training manager. In addition to fitness, Prince has also been trained in behavior change, sleep coaching, and nutrition coaching.

      1. Set smaller, more attainable goals
      It’s that time of year for the obligatory New Year’s resolutions. You know the kind: lose weight, give up sugar, try Dry January. While you deserve lofty aspirations, you can also be setting yourself up for failure if your goals are too lofty. “Whatever your goal may be, break it down into smaller chunks that are more manageable and attainable. If you want to lose a total of 50 pounds, make your first target to lose five, then another five, and so on,” Prince suggested. “The feeling of success when you hit your smaller goals will motivate you to continue, so you’re more likely to reach your ultimate goal.”
      Aiming for micro goals that are more realistic can help you get past any mental obstacles (not to mention any lack of motivation) that could stand in your way. The small wins will set you up for success and give you the confidence to stick with it. Break up goals into weekly or monthly goals, like sprinting for an extra 30 seconds or lifting another five pounds, instead of focusing on an end goal.

      2. Find a source of accountability 
      Despite your best intentions, sometimes your lack of motivation takes over and the battle between couch vs. gym ends up in favor of—you guessed it—the couch. Enter: your accountability partner. Whether that looks like a non-refundable Pilates class, self-reward (I have my eye on a new Alo set), or a cause you care about (charity run, anyone?), find a strategy to stay accountable. Prince’s favorite trick to ensure she stays is to put money on the line (even if it is just pretend). “Schedule your workouts in advance and treat them as if you’re meeting a personal trainer who you’re paying $300 per hour to train with.”
      If mindset alone is not enough, enlist a friend who is down to invest in an online workout subscription with you or train with you for the 10K you have coming up. “If you don’t show up, you’re not only letting yourself down but also your friend,” Prince added. And just like you would a doctor’s appointment, work meeting, or GNO, mark your workouts in your calendar and make it a point to show up (for yourself). Bonus tip: Prince also said that scheduling in recovery (think: sleep, massages, a restorative yoga class, a gentle walk around your neighborhood) is just as important as the workout.  

      3. Choose a specific, measurable benchmark
      Sure, we all want to “get stronger” and “more fit,” but what that means to you is likely different from what it does to anyone else. Let’s say you want to improve your body-weight pull-up game. Setting a goal of doing three by the end of the month makes it more achievable since it’s more specific than “get stronger.” Looking to boost your back squats? Strive to up your weight by 10 pounds in two weeks. “Picking a specific performance benchmark will not only help focus your efforts but also measure your progress as you go,” Prince said.
      Having a plan for reaching your fitness goal lays a foundation that will create discipline and allow you to check in with yourself. But PSA: If you’re just shy of getting that third pull-up rep come Feb. 28 or not quite squatting that extra 10 pounds at the end of two weeks, that’s OK. Instead of beating yourself up for it, reevaluate your plan and readjust as needed. Your body should be your #1 guide, not the goals you set. 

      4. Drink up
      We all know we should drink more water, but do we actually do it? I’ll admit there are days I down more matcha lattes than I do water. But staying hydrated doesn’t have to be a dreaded chore. “Whether it has a cute pattern or motivational sayings on it, grab a reusable water bottle that will give you a nudge to drink up,” Prince suggested (anyone else taking that as an excuse to shop?).
      If you need some extra help in the hydration department, set a reminder on your phone every couple of hours, throw in a squeeze of lemon for some flavor, or track your water intake with an app like Waterlogged (yes, there’s an app for that). As for how much you should be drinking? Prince recommended shooting for a minimum of 50% of your total body weight in ounces (and upping that amount when you work out or eat more salt).

      5. Make your workout fun and challenging 
      I used to force myself to endure bike intervals for the muscles (and calorie burn) they promised. Today, that exercise won’t get me out of bed in the morning, so I won’t do it. Pilates classes and weightlifting are my go-to workouts because I find them enjoyable and challenging, not to mention that they make me feel strong and confident. “Find something you enjoy doing to make it easy for you to show up and do it on a regular basis,” Prince agreed. If you’re on the hunt for a fun workout that speaks to you and gives you a physical and mental boost, try a more complex activity like a dance class, a yoga class that centers you, or a community-based run club. “The ultimate goal is to be present in your workout,” Prince added. Take that as your sign that your workout routine needs to feel like self-care in order to actually be self-care. Choose exercise accordingly. 

      14 Realistic Fitness Goals To Set This Year
      and exactly how to accomplish them More

    • 138 Shares

      in health and weelbeing

      The 2022 Health Trends To Start Now, According to a Dietician

      by

      As we look ahead to the health trends we can expect in 2022, the changes in our diets, fitness routines, and self-care feel especially vital this year. 2021 felt hopeful, after vaccinations allowed us to see a light at the end of the tunnel, but as we enter 2022, there is still so much unpredictability. The good news? If the past two years have taught us anything, it’s that true wellness should actually make us feel better. And that means that health trends are now less about the prettiest supplement or coolest workout and more about continuing to grow, heal, and improve our quality of life. 
      To find out about health trends for this year (that will actually be worth adapting into our routines instead of passing fads), I asked registered dietician Melissa Rifkin what we can expect. Rifkin is a leading voice in nutrition and is all about sustainable, nutrient-dense, and delicious ways of eating. Here are the nutrition trends she says you will probably want to add to your routine in 2022. 
       

      Meet the expert
      Melissa Rifkin, MS, RD
      Registered Dietician
      Rifkin is a New York-based dietician who founded her own practice, Melissa Rifkin Nutrition LLC, and runs her popular health Instagram account, @confessionofadietitian. Rifkin has been featured in major publications such as Glamour, U.S. News & World Report, and Wall Street Journal.

       
      1. Prioritizing microbiome health
      So you already know that gut health is important, and while you might already take a probiotic supplement, Rifkin predicted that we’ll prioritize adding gut-friendly foods to our diets with not only probiotics (like in fermented foods such a kimchi, sauerkraut, kefir, etc.) but with prebiotics too. “We have heard about probiotics for years now, and prebiotics (the ‘food’ source for probiotics) will continue to become more of a focus in gut health,” Rifkin said. In other words, that probiotic supplement or spoonful of sauerkraut isn’t really going to do anything if the beneficial bacteria doesn’t have “food” to keep it alive. Enter: prebiotics, or a type of fiber that acts as food for probiotics. Find it in foods like bananas, dandelion greens, garlic, onions, and asparagus. 

      2. Eating for stress management
      Ever since stress took over our lives in 2020, we all became way more conscious of stress relief in our exercise routine (hello, yoga flows!), self-care (shout out to my CBD bath soak), and work life (let’s normalize actually taking a lunch break). In 2022, we’ll be more aware of stress management with our diets too. And no, I’m not talking about bingeing a pint of Ben & Jerry’s after a long workday. “We will hear more about how stress can negatively impact the body and what various ways to manage stress,” Rifkin explained. For example, there will be more focus on adaptogens (more info below) and brain-healthy foods and more awareness on the effect caffeine has on stress levels. To start, incorporate more foods known for brain health like leafy greens or fatty fish, and experiment with decaf coffee or matcha to see if you notice a difference in stress levels. 

      3. Adaptogens in food
      As adaptogens like Ashwagandha and Maca recently took over supplement shelves and wellness routines, the entire world became familiar with the ancient superfoods that have been used for thousands of years in ancient traditions like Ayurveda and Traditional Chinese Medicine. “Adaptogens are compounds that help alleviate stress and reduce anxiety. These are typically of plant origin and may be a helpful tool in stress and anxiety management,” Rifkin said. While you may have seen adaptogens in pill or powder form, expect to see them much more often in your favorite food products, including everything from chocolate bars to teas to yogurts, making it the most delicious way to reduce anxiety. For a supplement, Rifkin likes MONAT Immune Support.

      4. Growing your own produce
      Even if you don’t think you have a green thumb, you’re about to get one. “From herbs to fruits and veggies, there are benefits to growing produce at home,” Rifkin explained. “You have more control over the amount of chemicals your food is exposed to, and gardening may actually help improve health by encouraging the consumption of produce, getting you outside more, and as a form of stress management.” In other words, people (even in cities) are relying less and less on grocery stores and food suppliers and growing their own when possible. If you don’t have a backyard or it’s too cold where you are to get outside, an indoor herb garden can do the trick (try it on a windowsill or with a light that mimics sunlight). No matter how you decide to grow your own produce, you’ll get healthier, cleaner, and cheaper herbs or veggies in every meal.

      5. Harnessing the power of leafy greens
      OK, so eating leafy greens is nothing new (doesn’t the majority of your paycheck go to Sweetgreen too?), but the food and health world will only continue to lean into the power of spinach, kale, and arugula (oh my!). “This year, you’ll likely see a push to include more greens in your diet,” Rifkin predicted. “Fiber, vitamin K, folate, and magnesium are just some of the nutrients found in these nutritious veggies.” For an easy place to start, aim to get leafy greens with two meals a day, whether that’s adding kale to your omelet, ordering a side salad with takeout, or DIYing a smoothie with spinach for an afternoon snack. You can also expect your favorite greens to show up in more sections than the produce aisle, from kale gnocchi (shoutout to Trader Joe’s) to tortilla chips made with spinach. In other words, the veggies your mom forced you to eat as a kid are only going to diversify and grow in popularity in 2022.  

      You Should Be Eating In-Season Produce
      Here’s why, and how to make it easier

        More

    • 125 Shares

      in health and weelbeing

      How To Meditate Your Way to a Better Sex Life

      by

      I know what you’re thinking: meditation for sex? What do meditation and sex have in common? As it turns out, a lot. The practice of meditation is centered on a mind-body connection, so what if you could use that connection to tap into increased pleasure? Sign us up! A study done by the NATSAL showed that 51% of the women surveyed reported at least one sexual concern that lasted three months or longer, and less than 20% of those women sought out advice or help for it (PSA: Talk to your doctors and partners about increasing pleasure, ladies!). Many of us have experienced sex that isn’t enjoyable and just accepted it as normal, but it’s time to say goodbye to mediocre sex because you deserve to have a great sex life. Here’s how to use meditation to get there.

      How meditation can affect your sex life
      Some studies have shown a direct correlation between sexual functioning and meditation and that people who meditate experience a higher chance of sexual arousal. To me, this just makes sense. As a certified Breathwork Facilitator, I incorporate a meditation practice into my daily routine. When I stray from that routine (as we all do from time to time), I notice changes in my mood, energy, and attention. I am more irritable, less focused, and usually come home exhausted. The combo of those three emotions is not a recipe for a great day, let alone a great orgasm. In order for sex to be pleasurable, you have to connect to your body and feel confident in your desires. Consistent meditation can help boost overall mood and energy, which gives us the best chance to get in the mood for sex.
      In addition, practices from meditation can help us stay present during sex, which leads to greater pleasure. When meditating, we focus on how the breath moves through the body and out the mouth. Sometimes, other thoughts will arise, but we remind ourselves to go back to the breath. If we apply this same practice to sex, we’re less likely to think about how our bodies look, worry if we’re satisfying the other person, or zone out and think about tomorrow’s to-do list. Meditation allows us to stay present and tuned into our bodies. Sex and meditation both require ultimate mind-body connection; you can’t have an orgasm unless your mind and body are equally stimulated.

      Meditations for a better sex life
      Meditation to improve body image
      We are our own worst critics, and most of the time, it starts with the way we look. If you want to feel comfortable being naked with another person, you first have to feel comfortable being naked on your own. Try this practice every day to improve your confidence. Each morning when getting ready for the day, take a look in the mirror and smile at yourself: Look at your cheekbones, eyes, ears, and every little freckle, appreciating all of it.
      Repeat this for a couple of days, and then try it again but without your shirt. Look at your upper torso, breasts, and stomach, smiling and sending love to every body part. A couple of days later (after you feel more confident), try this practice fully naked. It might feel weird and uncomfortable, but that’s OK. Tell yourself, “My body is beautiful” (even if you don’t believe it), and repeat this over and over again. Continue this practice until you start to believe the compliments you’re giving yourself.

      Meditation to improve mindfulness
      Nothing kills the mood like being distracted. It’s hard to have great sex unless we are in the moment, and being present is a skill that can be honed. This meditation is great to do before sex to help you get in the right mindset. Start by sitting in a comfortable position with your feet on the ground. Close your eyes and take a deep breath in through your nose, then breathe up and out of your mouth. Repeat a couple more times. Relax your shoulders and feel your feet on the ground. Feel the surface beneath them and feel the heaviness of your feet as they connect to the earth.
      Allow whatever has gone on today that made you happy, sad, or angry to flow out of you, through your feet, and into the earth. Just let it all go until you feel lighter. Now that your mind is clear, return to your breathing and notice how your chest rises and falls. Become aware of how the breath travels through your body without judging whether it’s fast or slow. If your mind wanders, simply come back to the breath. Now, repeat the phrase “I am here.” When you are ready, slowly open your eyes. 

      Meditation to increase pleasure
      Do you know what turns you on? I’m talking about your wildest fantasies—the stuff you’re maybe too fearful to admit to your partner (or even yourself). The goal of this meditation is to connect to your deepest turn-ons. To start, sit in a comfortable position and close your eyes. Take a deep breath through the nose and out through the mouth. Repeat this until you feel more relaxed and centered in the body.
      Now, tune into your sensations. Notice the hairs that stand up on your skin, the feeling of your heart beating against your chest, and the temperature of your body. Now, ask yourself, “Where do I feel pleasure?” Allow yourself to let go of any preconceived notions of where pleasure should be or what your fantasies should be. This is your private meditation. Feel that desire in your body, wherever it is, and allow it to flow to other areas of the body. Permit yourself to feel this pleasure during sex and to feel the joy of it fully. When you are ready, you can slowly open your eyes.

      How To Increase Your Libido in 2022
      According to sex experts More

    • 113 Shares

      in health and weelbeing

      7 Wellness Podcasts That Will Help You Get Healthier

      by

      When I first got into self-improvement, I wanted to consume all the information I could. I started following all the experts—reading their books, studying their blogs, and attending their seminars (well, the free ones at least). And then I discovered health podcasts. I was already a big fan of Serial and This American Life, but it never dawned on me that there’s literally a podcast for every topic you can imagine. Since realizing that podcasts could be used to make me healthier instead of just fulfill my true crime addiction, I’ve listened to countless episodes that have transformed my life. Whether you’re interested in food, mental health, or spirituality, read on for the holy grail podcasts that have changed my health.

      Let It Out was the first wellness podcast I listened to and it’s still one of my favorites. Each week, host Katie Dalebout shares her personal experience with trying to maintain a healthy lifestyle and talks with leading voices in the wellness space. Notable episodes include author and yoga teacher Jessamyn Stanley discussing body acceptance, spiritual entrepreneur Gabby Bernstein on mindset tips, and author and gluten-free chef Phoebe Lapine sharing her journey with Hashimoto’s Thyroiditis. 
      My favorite thing about this podcast is its focus on balance and doing what works for your individual body. Katie admits to being “overly addicted to wellness” and struggling with orthorexia in the past, so she’s learned first hand the importance of balance. Listen if you want a well-rounded view of health. 

      If you’ve already binged every episode of Let It Out like I have but still want more, tune into Spiraling. Katie Dalebout also hosts this podcast alongside author and chef Serena Wolf. The two friends share their personal stories of anxiety, from the daily angst of having a zit on a first date to the deep-seated fears and worries that keep them up at night. They don’t just vent and leave you hanging, though. The best part is that they discuss how to handle anxieties. They share their personal de-stress methods and the techniques their therapists have taught them. I come away from each episode feeling so understood and find a new way to cope with my anxiety. Listen if you want to feel like you’re getting advice from friends. 

      The TED family of podcasts is an oldie but still a goodie, especially if you’re interested in learning about health from different perspectives. TED Health covers a variety of topics, including everything from the importance of sleep to dealing with grief to preventing Alzheimer’s. I love this podcast because it covers a wide range of topics, approaches every topic from a scientific (yet approachable) angle, and serves as a reminder that health is so much more than just a number on the scale. Listen if you’re interested in the science behind health.  

      It’s no doubt Gwyneth Paltrow has carved out her corner of the wellness world, so it’s only natural she’d bring us a top health podcast as well. Much like TED Health, Gwyneth and her co-host Erica Chidi cover a variety of topics, ranging from mental and emotional health to physical and sexual health. They also feature exciting guests like authors Glennon Doyle and Robin DiAngelo and intimacy coach Amina Peterson. While goop has been controversial in the wellness world, they bring on amazing thought leaders and wellness experts that have helped me grow in every aspect of my life. If you’re looking for a place to start, some of my favorite episodes are “Ending the War on Self,” “Eating to Beat Disease,” and “Decoupling Shame from Sexuality.” Listen if you want to learn from the experts. 

      One of my favorite self-improvement authors is Andrea Owen, so you can imagine my delight when I discovered she had a podcast too. Andrea gives candid, big-sister advice on how to live your best life and focuses on topics such as perfectionism, the inner-critic, courage, and more. Make Some Noise is geared specifically toward women and breaking the negative cycles we so often partake in. I love the casual nature of this podcast and how digestible and easy her advice is. Listen if you want no-frills life coaching. 

      Expanded is a leading manifestation and spiritual podcast, and once you listen you’ll see why. Host Lacy Phillips helps her audience create their dream lives through neuroscience, psychology, epigenetics, energetics, and a little bit of spirituality. The podcast discusses techniques to open your mind and heart to the manifestation process and also highlights other manifestation experts and thought leaders. I especially love this podcast as a way to start my mornings off with an abundance mindset. It’s also a great addition to the To Be Magnetic membership program. Listen if you want to manifest your dream life. 

      Everyone seems to have an opinion on the “right” way to diet these days (*insert eye roll here*), so it was refreshing to hear How to Love Your Body described as a “non-diet” podcast. Hosts Lauren McAulay and Jenna Free are self-proclaimed ex-dieters, binge eaters, and weight-obsessed women turned intuitive eaters with the goal of helping listeners “stop dieting and find wellness without obsession.” As someone who has struggled with dieting in the past, this was music to my ears.
      It’s comforting to hear someone who’s been in my shoes talk about how to create a sustainable relationship with food. Listening to this podcast has helped me shift my mindset around nutrition and embark on my intuitive eating journey. A few of my favorite episodes are “What if I DO care about how I look?,” “Intuitive Drinking Tips,” and “End Binge Eating Permanently.” Listen if you want to reframe your diet mindset. 

      The 15 Best Books for Your New Year’s Resolutions More