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      A Lunchtime Workout Session Could Cure Burnout

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      Whether you’re still working from home or have returned to the office by now, the 3pm slump is inevitable. In the morning, we’re efficient, making calls and organising team catch-ups and meetings, sending emails with speed and the kind of sign-off that demands a thoughtful and considered response.
      But slowly, as the day progresses, our energy wanes. And regardless of what we eat for lunch or the number of caffeinated beverages we choose to consume, 3pm comes around it suddenly feels like we’ve aged a decade. Unable to focus, time moves at a glacial pace for those remaining hours of the day and it’s all we can do to drag ourselves home and into bed.
      READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan
      This mental exhaustion is a common feeling for many but in some good news, it appears exercise might be the cure. As anyone who has been in the slump can attest, getting into some activewear and breaking a sweat is often the last thing on your mind. However, it might just be the thing you need. As a newly-published study by German researchers suggests, exercise can reverse this mental fatigue in just 30 minutes.
      For the study, subjects with cognitive fatigue were grouped into three interventions: 30 minutes of aerobic exercise, 30 minutes of easy stretching and 30 minutes of watching the TV sitcom The Big Bang Theory. The group that cycled for 30 minutes on an exercise bike reported feeling less mentally tired, had improved mood and better perception of their mental capability, and also showed improved ability to take on new tasks. Ultimately, the 30 minutes was seen to restore higher-order executive functions, helping workers to get back online and ready for action.
      As the researchers found, exercise during lunchtime does wonders – not just in the short-term, but for the long-term too. Aside from feeling refreshed post-exercise, you can also combat long-term negative alterations in the brain structure and function that can come with chronic, persistent mental fatigue. The study found that the more fatigued someone felt, the more the 30-minute exercise cycle made them feel refreshed.
      READ MORE: 24 Motivational Quotes To Help You Push Through The Tough Days On Your Weight Loss Journey
      It’s worthing noting, though, that the study only looked at 30 minutes of easy aerobic exercise so it’s not exactly clear what the impact of doing, say, an hour’s run might be on mental stress, or a higher intensity exercise. As Women’s Running suggests, “Since we know that mental stress and physical stress build off each other, it’s likely that if a too long or too intense exercise session puts additional strain on the body, it could contribute to fatigue and not help you recover from it.”
      But despite exercise being an effective mood-boosting tool to overcome mental fatigue and the dreaded feeling of an afternoon slump, studies also show that people often blow off a workout when feeling overwhelmed because they feel the long-term benefits aren’t as important as their immediate need to chill. If this is something you’re guilty of, we’d suggest scheduling in 30-minutes of exercise just as you would a meeting or Zoom call, to hold yourself accountable and ensure you take that time. Because while your mind might be telling you to lounge and chill, exercise is exactly what your body needs to come back feeling energised and invigorated.
      And as the recent study suggests, you don’t need to push yourself. This isn’t a time for analysing metrics on your smartwatch or looking at data, it’s simply about connecting to your body through movement and allowing the tension you’ve built up in the day to release.
      READ MORE: 5 Workouts To Help You Tone, Trim, and Build Muscle This Summer
      Cape Town-based Jessica Naylor, a seasoned fitness trainer (group exercise) best known for her optimistic, high impact energy workouts has compiled a few fun, effective, equipment-free and lunch break friendly exercises. “All these workouts can be done anywhere, provided there is a bit of space. Prepare to tone and burn all in one,” she says.
      Move: Soccer Drill ​Nail it: Tap your foot, then the other foot, knee and then the other knee. Pick up the pace and double the time!
      Move: High KneesNail it: Keep your knees high and the power going, on the spot, in a sprinting motion.​
      Move: Arms For DaysNail it: Stand tall, keep your shoulders behind and tummy tight. Place your arms out horizontally. Palm open and thumb facing the roof. Pulse your arms back and forth. Make small movements and feel the burn!
      Move: Explosive Star ​Nail it: Slightly bend your knees. In one movement make your self into a star shape. Shoot arms and legs out and quickly bring yourself back to the starting position. Repeat this movement 20 times. Hello cardio!
      Move: Jump For Joy ​Nail it: Point on your toes. Arms stretched up above your head and bounce away!​
       Move: Quick FeetNail it: Make sure your feet are directly under your shoulders. Bend your knees slightly and run on the spot!
      The article Why A Lunchtime Sweat Session Could Be The Cure For Burnout was originally published on the Women’s Health Australia website. 

      READ MORE ON: burnout Cognitive Fatigue Fatigue Fitness Advice Health wellness More

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      We’re Halfway Through Dry January—Here’s How Experts Say To Drink More Mindfully Any Time of Year

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      When you’ve finished the last of the holiday punch and sipped the last drop of the New Year’s champagne, you might be feeling alcohol-ed out. Enter: Dry January. For many people, Dry January is as much of a tradition this time of year as putting away holiday decorations and setting resolutions. It might be an attempt to “cleanse” after a season of excessive drinking or a way to start off the new year focused on goals. While a health boost (and a break from hangovers) sounds enticing, I’m always skeptical about any temporary diet or detox—what’s the point of short-term change if you go back to old habits afterward? So whether you’re halfway through a booze-free month or just generally sober-curious, I asked experts for the 101 on Dry January, whether or not it’s worth it, and how to limit alcohol any time of year.
      Just a brief disclosure: If you’re halfway through a totally sober month, the expert tips below will help you finish out strong (because you’re probably finding that it’s not as easy as it seems!). But if you’re new to this whole Dry January thing, you can start a sober week, month, year, or life at any time. And if a sober life is not for you, we can all afford to be more mindful—that also goes for mindful drinking. We have tips for you too. Read on for expert opinions on the Dry January trend, tips for the sober-curious, and how to be more mindful with your alcohol consumption year-round. 

      In this article

      What is “Dry January?”
      Dry January is pretty straightforward: You forego alcohol for the entire month of January. While the concept has become a wellness trend all over the world, it originated in 2013 when Alcohol Change UK started a movement to raise money for alcohol abuse awareness and treatment. The idea caught on and now, many people use a booze-free month as a way to reset after an indulgent holiday season or inspire major changes for the new year (#newyearnewyou). Here at The Everygirl, we don’t support fad diets or temporary fixes and always prioritize sustainable lifestyle changes that feel good over restriction. However, based on what the experts I talked to said, doing Dry January the right way (more on that below) can be pretty beneficial for many people.

      What are the benefits?
      To reevaluate your relationship with alcohol
      The biggest reason to take time off booze is to learn more about yourself. “Cutting out alcohol for the month of January gives people an opportunity to evaluate their relationship with it,” explained Kelly Kitley, a licensed clinical social worker and international women’s mental health expert. “You can take a mindful approach to recognizing triggers as well as identifying how alcohol affects your sleep patterns, exercise, nutrition, etc.” When anything is a habit, we may be less aware of how it’s affecting us. Removing the habit allows us to see how it is truly affecting our mental health as well as our routines.
      For example, are you more nervous going into a social setting without a drink? Is it difficult to unwind from your day without a glass of wine? Are you more motivated to work out when you didn’t drink the night before? A break from alcohol is not meant to prevent you from ever drinking again (unless you want to!)—it’s supposed to make you aware of how to drink in a way that feels healthiest for you. 

      To benefit the body
      While Dry January should not be a means to cleanse the body or lose weight (that’s not how the body works), the body can still reap some benefits. Shena Jaramillo, MS, RD, a registered dietitian nutritionist, explained that since alcohol is dehydrating, limiting or cutting out alcohol can improve hydration in the body, which can promote healthy skin and increase energy. “Since alcohol is a depressant as well as a diuretic, regular intake can leave us feeling sluggish and unmotivated to complete tasks,” she said. “We may also notice our skin and hair tend to be more dry if we’re consuming a lot of alcohol.”
      “Taking a break from alcohol (even for just a month) can have incredible benefits for your body and mind,” agreed Karolina Rzadkowolska, a certified alcohol-free life coach and the author of Euphoric: Ditch Alcohol and Gain a Happier, More Confident You. “Studies show that your sleep can improve, you wake up with more energy, and your body can heal. It also rebalances your brain chemistry and helps you experience more positive feelings.” Yes, these are some pretty tempting benefits, but know that this doesn’t mean you have to avoid all alcohol forever. “Alcohol in moderation is not an issue,” Jaramillo assured. “One drink a day for women, or two drinks a day for men, is generally a safe amount that will not displace other nutrients or lead to weight gain.” But if you’re regularly binge drinking (AKA most of us), a break can provide some temporary benefits for the body (and help you evaluate if you want to extend those benefits long term). 

      To save money
      A break from booze doesn’t just have to be health related; many people participate in Dry January for financial reasons. Think about it: Alcohol is expensive. For one, those bottles of wine in your grocery hauls drastically increase the price, and the priciest part of a night out are the cocktails ($20 for a beverage? No thank you!). When you take a break from the bottomless mimosa fees or a drink with dinner (even $7 for the house red adds up), that’s money you can add to your savings account or put toward an immediate goal like furnishing a new apartment or paying off debt. While giving up alcohol permanently for financial reasons might cause deprivation (money is meant to be spent for a happier life, after all), foregoing alcohol prices for a short-term goal can help you save money.

      Are there any cons?
      Totally cutting out any food or beverage can be harmful because it can create fear around it (and you should see all food and drinks as a means of nourishment or enjoyment, not something to be afraid of). Say it with me for the people in the back: Demonizing one type of food is never beneficial. Yes, cutting out alcohol for a short period can provide the chance to reassess your relationship with it, and for many people who feel better without drinking, it can kick off a new lifestyle. However, if you’re cutting out alcohol because it’s “bad” for your body or to help you lose weight, any benefits will be short term, while the fear and negative relationship with your body can last a lot longer.
      Lastly, since a break from alcohol may cause many people to realize how much they depend on it, you might notice stress, anxiety, or even depression surfacing. “You may discover that drinking is actually a coping strategy in your life, and without it, you might be feeling more anxiety, depression, grief, etc. symptoms,” explained Heidi McBain, MA, LMFT, LPC, PMH-C, a licensed marriage and family therapist. If you think Dry January may provoke uncomfortable emotions or you’re struggling without alcohol, seek support from a therapist.

      Tips to be successful with Dry January
      Take it day by day 
      One reason restrictions or short-term diets can be harmful is if you do partake in the restricted item, you feel like the entire month is “ruined,” which can lead to bingeing and guilt. So to avoid the damage that comes with being hard on yourself if you do have a glass of wine after an especially tough day or a vodka soda while out with friends, focus less on the structure of a “month” and instead just take it day by day. Kitley recommended that if you “slip up” one day by caving to the temptation of a cocktail, that doesn’t mean the whole month has to be ruined or that you failed. Instead, see each new day as an opportunity. “Dry January” doesn’t have to be an entire month spent completely sober—any amount of time to better understand your relationship with alcohol is a win.

      Let your friends and family know your plans
      McBain said that the key for Dry January success is to let your friends and family know ahead of time so they can help you stay accountable, make plans that are not related to alcohol, and avoid uncomfortable or triggering situations. “Explain to family and friends (beforehand, if possible) that you’re not going to be drinking. Especially if you’re female, letting them know can help you avoid anyone asking if you’re pregnant or trying to become pregnant—it’s so intrusive, but these types of comments happen all the time and can be incredibly triggering.” Bonus: When you let other people know, you’ll be more likely to resist that cocktail during girl’s night or a glass of wine at your family dinner because you know they’ll be expecting you to say no.

      Use it as an experiment to know yourself better, not as a “cleanse” or “diet”
      Just another reminder that Dry January (or restricting anything for a certain amount of time) can only be beneficial if it’s used as a way to get to know yourself better and learn how you want alcohol to compliment your life moving forward. If you view it as a chance to lose weight or “detox,” you’re subconsciously telling yourself that alcohol is bad. Just because you may notice benefits in your body or how it affects your emotions when you take time off does not mean that alcohol is “bad” or that you’re “bad” if you have a drink here and there in the future (unless, of course, you have an unhealthy dependency or addiction).
      In other words, think of the booze-free time as a way to understand how alcohol affects your life and how you want to enjoy it in order to achieve your happiest life, not as a temporary health fix. Journal about cravings or difficult emotions that come up while living sans alcohol and take the time to get to know your body without it, not as a means to foster fear around drinking in the future. “You don’t need to cut alcohol out of your life to improve your diet or habit control,” said Dr. Anthony Puopolo, the chief medical officer of Rex MD and a board-certified physician. “However, being more aware of when and how much you drink, as well as why, can increase your mental and physical health significantly.”

      Continue mindful drinking when Dry January is over
      The problem with limiting anything (whether it’s food groups, phone time, or alcohol) is that any deprivation can lead to greater cravings or binges. Kitley warned to be aware if you start drinking on Feb. 1 (or whenever you start drinking again), as people tend to go overboard if they have felt deprived. If you’re excited to go out with friends and have a cocktail or know that a glass of wine will feel so satisfying with dinner, indulge in whatever your body truly wants, but be careful not to drink so much it stops feeling good for your body. Dry January is only beneficial if you take what you’ve learned and apply it to your life moving forward. Otherwise, it’s just 30 days that won’t make much of a difference in the grand scheme of your well-being. Take time to think and act on what you’ve learned (i.e. you found other ways to soothe yourself after a stressful day so you no longer need to depend on a glass of wine, or drinking less during brunch helps you feel more productive during the day), and continue mindful drinking even after January is over.

      How to embrace mindful drinking year-round
      Set some guidelines before drinking
      While mindful drinking is all about staying present (checking in with how your body feels consistently in the moment), some guidelines before any time spent drinking may be helpful. Kitley suggested a simple guideline like having a glass of water in between every drink can not only help prevent hangovers but can also help you stay mindful. Another helpful guideline to try is my personal favorite: the “three drink rule,” where if I’m drinking an alcoholic beverage, I’ll also try to have two other drinks at the same time, like water and tea or coffee. Some people also find it helpful to limit the days a week they drink (like only drinking three days total) so they are more mindful of when it’s really worth having alcohol.

      Ask yourself “why”
      Before drinking, ask yourself what your purpose is: Are you drinking because you want to enjoy the delicious taste of wine with friends or because you love trying new cocktails? Or is it because you’re feeling socially awkward or need something to take away stress? Another helpful thought exercise is to ask yourself if the next drink will bring you joy or regret. If the drink will bring you joy, then enjoy every sip. If the drink will make you feel regretful? Opt for a mocktail or sip on water instead. “Drinking mindfully means taking a moment before you grab an alcoholic drink,” explained Dr. John Mendelson, an alcohol addiction specialist and chief medical officer of Ria Health. “Before drinking, consider why you’re making that choice. It’s all about paying attention and drinking with awareness.”

      Be more self-aware about your drinking habits
      As with any health goal, self-awareness is key. It’s difficult to know how to drink more mindfully if you’re not aware of what your drinking habits actually are. Whether or not you participated in Dry January, it may be helpful to spend a week or two recording your alcoholic beverages as well as any emotions, physical symptoms, etc. so you are aware of how alcohol is truly affecting your life. “Keep a simple drink log and measure your alcohol consumption patterns,” Dr. Mendelson suggested. “This could be as easy as emailing yourself every drink or using a free drink-counting app. The basic count will establish the baseline to begin.” For example, are you drinking a lot more than you realized? Identify how to cut back and be more mindful. Or are you noticing symptom flare-ups after drinking? Talk to your doctor about a possible correlation between alcohol and your health. In general, mindfulness is self-awareness, so start collecting data on how alcohol plays into your life.

      Fuel your body with proper nutrition
      Mindful drinking comes when you’re also mindfully eating and aware of taking care of your body in every way possible, from exercise to sleep to fueling your body with nutrients that help it feel its best. Dr. Victoria Glass, MD, a doctor focusing on medical research, suggested that “healthy” alcohol consumption means overall taking care of your body, and fueling your body properly is key. Being more aware of the alcohol you put into your body happens much more naturally when you’re aware of the food you’re putting into your body too.
      Also, food can help when you are drinking alcohol too. “Make sure to eat first before consuming any alcohol,” Dr. Glass said. “Food allows you to be more aware of how the alcohol is affecting your body, and for some people, food reduces cravings for alcohol.” And if you do drink a little too much and get a hangover? No biggie, but know that you don’t need to eat greasy breakfast sandwiches or chug Bloody Marys in order to feel better. Take the opportunity to eat more nutrient-rich foods that will help your body recover and feel its best. 

      Seek support to continue understanding your relationship with alcohol
      The truth is that most of us enjoy an alcoholic beverage for more reasons than because it tastes good (especially those of us who have ever had a shot of vodka). We often use alcohol to numb negative emotions (like destressing after a long day), help us feel more comfortable in uncomfortable situations (like a party with a new group of friends), or even as a way to celebrate (as if a job promotion or wedding engagement doesn’t feel like a true celebration without a champagne toast). While alcohol can make us feel happier and more carefree, it shouldn’t be a reaction to emotions or something you depend on to feel comfortable in any situation. Continue working with a trusted professional like a therapist or sober-curious support group to understand what emotions you relate to alcohol consumption. For more resources to help you understand your relationship with alcohol or if you’re sober-curious, check out a book like Quit Like a Woman.

      While this article addresses emotional dependencies and behaviors related to alcohol, it is not meant to help treat addiction. If you are struggling with substance abuse, call the SAMHSA National Helpline at 1-800-662-4357 for assistance.

      10 Date Ideas That Don’t Involve Drinking More

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      Everything You Need To Actually Reach Your New Year’s Resolutions This Year

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      Not to totally ruin your blissful new year high (from either the hope of a fresh start or all that champagne), but new year’s resolutions don’t historically last very long. In fact, one study found that Americans are most likely to ghost their resolutions by Jan. 17, meaning it only takes a couple of weeks for all your 2022 hopes and dreams to end up in the trash with the holiday leftovers. Sure, that’s pretty dark, but here’s the good news: In the past couple of years, we’ve learned a lot, changed a lot, and grew a lot, which also means we can break out of the endless New Year’s cycle and make resolutions that will actually last a lifetime. Maybe every year you say “new year, new me,” but in 2022, it may actually be true. And if you need help getting there, here are 10 products that will make keeping resolutions and sticking to goals easy.

      Blue Apron
      Meal Subscription
      Is your goal to save money this year? One of the best ways to improve your financial health is to save money (and food waste!) on groceries and order less takeout. Blue Apron sends only the exact proportions you need, so you won’t have to spend money on a bunch of ingredients in order to try a new recipe (especially ingredients you’ll never use again). Also, the meals are so delicious and easy, you’ll never be tempted to order takeout (even after stressful workdays). Consider it an investment in your physical health that can help save you money. Sign up now to get $110 off across your first 4 boxes.

      Sunrise Alarm Clock
      If your resolution is to wake up earlier or get better sleep, the Hatch is an obvious choice. But no matter what your goals are this year, having more energy throughout the day or waking up easier will undoubtedly help you get there. This is more than an alarm clock—it’s a personalized sleep and wakeup routine, including meditations and a sunrise light. This time of year is especially hard because the sun rises later, so it’s pretty dark and gloomy in the morning. This alarm clock will mimic the sunrise to bring you optimal energy whenever you wake up to get that workout or morning meditation in and then give you energy to achieve your goals all day.

      The Sport Duffle
      One of our favorite hacks to work out more is to prepare ahead of time so that you don’t have an option not to. Plus, picking out an outfit or pre-workout snacks are just more items on your to-do list that can make it easier to make excuses for why you shouldn’t work out. Gym bags are an essential must-have to keeping health goals because they make it easier for you to get to the gym (or to your yoga mat, to barre class, or on a run). Packing a gym bag the night before will keep you motivated and make exercise a “must” instead of a “maybe.” This one is our favorite for the most organized, roomy, and chic option you’ll actually want to show off at the gym, office, or while traveling.

      Joy Wellness Journal
      Consider this journal your personal accountability buddy that will always be there for you. No matter what your wellness goals are this year, keeping track and checking in on your goals and how your body feels are crucial for keeping resolutions through 2023. With daily pages for you to list intentions, monitor your sleep, plan meals for the day, schedule time for self-care, track your mood, journal gratitude, and check in with how you feel mentally and physically, this is quite literally your one-stop shop for every wellness resolution so you can keep up with all your personal health goals.

      Motivational Water Bottle
      It’s so easy to forget to stay hydrated (especially when you have so many other things on your mind), so drinking more is always a resolution for us. This bottle with time stamps will help you keep track of your water intake and also keep you accountable to drink more. Need even more motivation to add “drink more water” to your list of resolutions? The body needs optimal hydration to stay energized, so if you achieve the hydration goal, you can get more motivation to achieve other goals too. This water bottle will help you get there.

      Mid Rise Pocket Leggings
      Yes, it’s crucial to start off the new year on the right foot, but it’s also always freezing cold, AKA you could have all the best intentions to work on fitness resolutions when the new year comes, but all you’ll want to do during the winter months is crawl into bed and hide under the covers. If you want to train for a marathon or jog an extra mile in 2022 but can’t even go for a brisk walk on Jan. 2 because it’s way too cold, I got you. This breathable fleece fabric will keep you warm until spring but won’t make you sweat on those random warmer days.

      Glass Storage Set
      The key to any healthy eating goal is preparation—when you have healthy options already chopped, prepped, and stocked up in your fridge, it’s way easier to throw together meals and you’ll be less tempted to order UberEats (even after long workdays). Use these chic glass containers to store chopped veggies, washed berries, cooked grains, or even mismatched meals like a stew, roasted veggies, or sauces you can repurpose throughout the whole week. Another bonus hack: When you do cook meals, always make extra to store for leftovers so you can have an easy lunch or dinner the following day without having to cook more.

      Make Your Matcha Kit
      If your goal is to kick your coffee addiction once and for all, matcha is the wellness world’s favorite alternative. Matcha has been used for thousands of years for sustained energy in the body and as a ceremony meant to remind us all to slow down (two things we all need way more of in 2022!), so it’s the perfect addition to your wellness routine. This kit from one of our go-to supplement brands has everything you need to DIY a frothy, delicious, quality cup of matcha. Make it the traditional way with hot water or froth some milk of your choice if you’re a latte fan.

      Compendium
      Weekly Reflections Card Set
      So your resolution is just to be happier this year? Or maybe you haven’t had time (or interest) in setting specific resolutions and are way more interested in continuing to grow and be healthier in the new year? Pick a card (any card!) from this deck of weekly reflections and get a one-sentence affirmation and a lot of inspiration for the week ahead. Not only will reading the card to yourself instantly make you feel good, but you can also repeat the quote throughout the week for a happy reminder anytime you need one. Each card serves as an instant mood boost or motivation to keep improving yourself, AKA it’s the perfect item to make 2022 be your best year yet.

      Author: James Clear
      Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
      No matter your 2022 resolutions, Atomic Habits offers a proven framework for changing your life by forming good habits, breaking bad ones, and mastering small behaviors that lead to massive transformation. Learn how to overcome a lack of motivation or willpower, get back on track when you fall off course, and design your schedule for success. It’s an especially helpful read if your New Year’s resolutions typically don’t last past January (guilty!).

      12 Hacks to Hold Yourself Accountable with Your Resolutions

      This post contains a sponsored inclusion of Blue Apron, but all of the opinions within are those of The Everygirl editorial board. More

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      I Worked Out Over 250 Times Last Year—Here’s How I Kept It Interesting

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      A year ago today, I had just finished an eight-week workout challenge that involved a short 30-minute workout three days a week. I noticed a big improvement in my strength and endurance, and three days a week felt easy. I was crushing those workouts, using heavier weights, and feeling great. So it felt like the perfect time to up my workout routine—and that’s when things got interesting. The next thing I knew, it was June 2021, and I had successfully completed five to six workouts a week every single week. Before I knew it, it was December, and I had logged over 250 workouts in my activity tracker. And I’ll be honest, it wasn’t as hard as I thought it would be.
      Obviously, developing the habit of working out made a huge difference in my ability to keep it up this year, but finding ways to keep my workouts interesting and enjoyable made me stick with it on the days I’d really rather keep watching TV on the couch. The first thing I relied on was Obé Fitness. Obé is my favorite streaming fitness app because the classes are so fun and varied, the energy of the instructors is infectious, and it’s pretty inexpensive. Here’s a peek at my workout routine and how I used Obé to get in the best shape of my life. 

      My Workout Routine
      Over the last year, building a routine took some time, but now that I’m ahead of it, I’d say that’s what kept me accountable the most. In a typical week, I’d weight train at the gym three times a week, do one other strength workout at home, one cardio workout a week (like a short HIIT class, dance, or a long walk), and one yoga class a week. 
      Earlier in the year when we were still in lockdown, obviously, I was doing all of my workouts at home. I utilized Obé’s live class feature and took five classes a week. I’d start my week with a pilates class, then do strength on Tuesdays and Fridays, sculpt on Wednesdays, dance cardio on Thursdays, and yoga on Sundays. And when I could, I’d take a long walk on Saturdays. 

      Source: Colorjoy Stock

      How I Kept It Interesting
      1. Tried New Classes
      Unlike prior attempts at developing a workout routine, I had variety already built into my routine. I wasn’t expecting that I would go lift weights at the gym five days a week and never get bored. Instead, I made a point to constantly try new workouts. Obé offers a plethora of different classes and is always adding new ones (they recently added stationary bike Ride classes as well as Jump!), and I made it my mission to try every single one. 
      Some, like pilates, became staples in my routine. Pilates was so hard, but it made me feel strong in a way that no class ever has (and it made my abs sore every single time). Others, I only did once or twice (looking at you, Bounce—the mini trampoline class that kicked my butt). 
      Classes weren’t the only change I made. I definitely get in the habit of thinking that my workouts have to be a 30-minute class or gym session to “count,” entirely forgetting all the exercise I do just living in a city and walking everywhere. I like to go for a long walk at least once a week, and I started thinking of that as an opportunity to work out. This made me pause and remember to rest more because I realized I was active so often, but it also became a standard workout in my routine. I look forward to my Saturday morning walks around the neighborhood. 

      2. Leveled Up When Necessary
      After a few months of working out at home, I was starting to feel a little bored. Instead of giving up, I realized that I was probably ready to level up the intensity. Immediately, I went up in weights and felt an immediate difference. My workout was challenging again, leaving me sweaty and sore (in the best way). 
      But I also found other ways to level up. I added ankle weights to my sculpt classes and wore them on my walks. And I started modifying in classes. Obé’s instructors give great ideas for making your workouts a bit more manageable or more challenging, and I’d always leaned somewhere in the middle. I started occasionally opting for the modifications, whether it was to make it easier on my wrists or to engage my core more. This made my workouts feel more exciting and interesting because I was always trying new things. 

      3. Switched Up the Music
      I pretty much always listen to the same music during my workouts, or I’ll just listen to whatever is playing in the background of a class. But after a while, this stops being fun and motivating. After a yoga class with Beth C. on Obé during which she has you stand up and dance around to ’90s punk rock, I knew that I needed to change it up. I opted for a slew of different workout playlists that ranged in genre. I’ll always go back to my rap/hip hop, but having some options made me excited on the way to the gym. 
      I also started working out to podcasts. I never thought I could possibly feel motivated working out while people were talking, but somehow, it works. Instead of motivating me to push harder and further, it gets my mind off of it. I’m too busy paying attention to the pod that I’m not thinking about how much longer the workout will be and when it’s over. This works best for long sessions on the treadmill or stairmaster, 12-3-30, and setting your own yoga flow. 

      4. Invested in New Workout Gear
      Because I would be working out from home, I had to give myself a studio-apartment-sized at-home gym. I invested in a good mat that I could do everything from planks and Russian twists to Warrior 2 on. Then, I added a few dumbbells to my repertoire. As time went on, I added a few more: a small set for pilates and cardio boxing, a higher weight as I got stronger, and a kettlebell. As I started doing more classes, I got excited for new items to make workouts even more enjoyable, like getting a barre ball, resistance bands, and ankle weights. Before I knew it, I had a whole at-home workout station that I was actually excited to use.

      5. Changed My Scenery
      I would be remiss to say that I did start attending the gym halfway through the year, which was an investment in my journey as well. This made me ultra-motivated to work out after such a long time of being inside. I’d walk in and be excited to try a new machine or station every single time. Then, I started attending a few studios once or twice a month. 
      But it wasn’t all the gym and in-person classes. When I wasn’t feeling a typical workout on my bedroom floor, I’d go to the living room and take a dance class from the TV. I’d take a walk around the neighborhood. In the summer, I even went and did yoga on my rooftop a few times. One of the biggest ways to keep working out interesting is to make it a fun activity rather than a chore. The one constant of my workout routine has been Obé classes because I can easily make it work for me and my needs. I can take a class from my bedroom, my rooftop, my parents’ backyard, a hotel—you name it. 

      Ready to try Obé for yourself? Use code TEG2for2 for two months of Obé for just $2—offer valid this month only!

      The Unexpected Workout That I Actually Enjoy (and You Might Too)

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

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      The Best Life Lessons You Learn in Your 20s, According to a Therapist

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      Your 20s are known as a time of self-discovery, when we learn countless life lessons (like what kind of job you want, where you want to live, and who you do not want to date). For many people, a crucial part of that self-discovery is therapy, especially during a defining decade with so many life changes. So who better to ask what our 20s are all about than a therapist herself? Kristen Gingrich LCSW, CADC, CCS, a licensed therapist known for her “no B.S. approach” to therapy and mental health, is beloved by her Instagram and TikTok communities for being the go-to voice for Gen-Z and Millennials alike. As a 20-something myself, I had to grill her for all the best lessons she learned in her 20s. Here’s what she said:

      Meet the expert
      Kristen Gingrich LCSW, CADC, CCS
      Licensed Therapist
      Kristen is a modern therapist and mental health content creator who makes popular TikToks under the handle @NotYourAverageThrpst.

      1. “People may never be what you expect them to be (good and bad)”
      In your 20s, you might realize that what you thought you knew about the world and people you idolized may be wrong. You may learn things you were sheltered from as a kid, you might grow apart from friends or family members, and you could be let down by people you thought would never let you down. But this is true for the reverse too: You’ll learn that “Don’t judge a book by its cover” is a lesson you were taught as a kid, but you really start to learn it in your 20s. For example, the people you thought you would never get along with might become your best friends or the job you always thought was never for you might be exactly what you want. Let people (and situations) show you who they are and don’t judge anything or anyone before giving them a chance. 

      2. “Healing takes time—sometimes even more time than it took to cause the hurt”
      You may feel impatient to be healed or move on from pain in your life, but you will probably still have moments where it comes back up. “We get so focused on wanting to feel better now and we want the pain gone now, but it takes a lot of unlearning,” Gingrich said. “Many of us have a lot of learned behaviors we’ve used to protect ourselves after we experience hurt, so it takes time to change those behaviors.” Healing isn’t linear, and you have to be active in your healing. Instead of hoping to just get over it or try to forget about it, think of healing as an active practice. Go to therapy, identify how to care for yourself, seek out support from the people you love, and forgive who you need to (including yourself). 

      3. “You can find your family in other relationships”
      Of course family is important, but the good thing about growing up, moving out of your home, and meeting a lot of new people is that you can find your family in other people besides who you are biologically related to. Gingrich reminds her clients that your 20s are the perfect time to reassess your familial relationships. Are there boundaries you want to set in order to protect your own well-being or maybe even relationships you need to put less energy into? We often feel obligation to our family members, but in reality, our #1 priority should be to live our happiest, truest life and not to follow through on familial responsibilities. Bottom line: Family is defined by the people who love who you truly are and make you feel happy. 

      4. “Comparison really is the thief of joy”
      Gingrich spent a lot of her life comparing herself to everyone else, asking, “Why am I not as smart, skinny, or pretty as this other person?” like most of us do. But while middle school and high school might have taught you to fit in, your 20s can teach you to just be OK with who you are. “I’m awesome, I love myself, and I have bad days,” Gingrich said. “But now, I own who I am and there is no one else like me, so comparing myself to someone else is a waste of my time.” Of course, avoiding comparisons to other people, whether its in appearance, personality, career, or even financial status, takes a lot of practice and mindfulness, but the good news (as Gingrich assured me) is that it gets easier as you get older. 

      5. “You won’t always have your shit together”
      When we’re 18 years old, we’re told to figure out what we want to do for the rest of our lives. How can anyone be expected to make that decision when they’re so young—or really at any point in their lives when we should always be growing? “I thought I would have my shit together when I was in my 20s, but now I don’t even know what ‘having my shit together’ means,” Gingrich said. Especially in the age of social media, we think everyone else has their shit together because of all the posted curated content that makes us think they look better, eat better, live in nicer homes, or are happier. In reality, everyone else is just as much of a hot mess as you are (promise!). 

      6. “It’s OK to ask for help”
      Gingrich recalled always feeling uncomfortable being a “burden” by asking for help. Therapy helped her realized the people in her life want to be there for her. The same way we want to be there to support our loved ones, they want to be there for us too. However, the key is not to have a significant other, best friend, or even your mom be your entire support system. Build a support system of multiple people you trust, and identify who can help in different ways. For example, your significant other might be able to be there for you when you need a laugh and de-stress, your mom might be great at career advice when you’re feeling lost, and your therapist is who you go to with any anxiety that comes up. Be OK asking for help, but ask for help and seek support from more than one person. 

      7. “No one judges you nearly as often as you think they do”
      Get ready for an ego check: Feeling insecure about the zit on your chin and don’t want to go in public? No one is going to see, care about, or think about the zit as much as you think they will. If you’re worrying about a conversation you had or overthinking a drunken night out, nobody cares about your actions that much—in the best way possible. Your loved ones care about you emotionally, but they do not care about the zit on your chin or overthink something you said during an intoxicated night out. If you’re worried about feeling judged, remember that everyone else is too busy worrying about what other people are thinking of them to overthink you too. 

      8. “You might become an entirely different person in your 20s (and that’s a good thing!)”
      If you’re continuing to grow your entire life (as we are all meant to), you will probably be very different year to year and decade to decade. But you might notice an even greater transformation in your 20s when you’re moving away from home, starting a family, graduating college, getting in more serious relationships, or progressing through your career. Maybe you even look back on vintage Facebook posts from when you were younger and feel embarrassed about what you posted or cannot believe you used to act or look the way you did as a kid. Maybe a younger version of you wouldn’t believe where you are (or who you are) today. Gingrich believes that your 20s are when you learn the most about yourself, so you are growing into more of who you’re meant to be. “Screw what anyone thinks of you and be authentically you!”

      9. “Teenage you lied—30 isn’t old”
      Gingrich laughed that while she sleeps a little more and hangovers don’t roll off as easily as they did at 21, you don’t finally feel “grown up” when you hit 30 like you thought you would as a teenager. Your 30s are not when you magically hit that picket-white-fence life or feel established in your career. You are still learning, growing, and having fun at 30. You learn so much in your 20s, but it doesn’t stop on your 30th birthday. People are always changing, growing, and learning life lessons through every decade. 

      5 Things My Therapist Taught Me About Self-Love More

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      I Achieved My Health Resolutions in 2021—Here Are The Habits That Helped Me Do It

      by

      The past five Januarys of my life feel like they were full of the same blind optimism, followed by feeling like I was a failure for not achieving the health resolutions I had my heart set on during those first hopeful days of the year—until 2021.
      While I never planned to be someone who worked remotely, having a full calendar year of working from home freed up time in my schedule that used to be spent commuting and at the office, and it left me with the opportunity to prioritize the things I previously hadn’t. No longer were dinners whatever would be the quickest to eat because I was so ravenous when I rushed in the door at night. Now, I had time and energy to give to my health that I just didn’t before—and for the first time, I felt like I ended a year healthier than when I started it.
      Looking back, I wish I hadn’t been so hard on myself about resolutions that—let’s face it—nobody really keeps and would have prioritized small, tangible steps instead. But now that I’m on the other side, I’m keeping up with the things I learned that helped me and dropping the things that didn’t. These are the five habits that got me there and that I’m sticking with in 2022:

      1. I prepped ingredients, not meals
      I always thought that the quickest way to eating healthy was to meal prep, but after years of being on and off about it, I realized that for me, it was the quickest way to dread meals.
      Rather than eating the same thing every day and having a four-day-old meal that needs to be eaten on Thursday, I started planning what I’d eat and prepping ingredients instead. If I knew I’d be making a stir fry, on Sunday after I grocery shopped, I’d take the time to pre-chop the ingredients I needed and then would make the meal right before I wanted to eat it. Not only does this make my cooking take half the time, but it also allows me to actually enjoy what I’m eating.

      2. I snacked more consciously
      One of my biggest pitfalls when it comes to health is that I’m a huge snacker, and those snacks aren’t usually healthy. When I was busy and didn’t have time to sit down for a meal, I’d grab whatever was easiest and get on with my day. While I absolutely still snack, I’ve changed what I eat when I snack, and it’s made all the difference.
      Rather than following my instinct of reaching for carbs, I’ve made it a priority that when I snack, it’s on fruit, protein, or fats, so I’m left actually feeling full. I always keep cheddar cheese sticks and single-serve guac packets to dip carrots and celery into that I actually look forward to eating when I need to reach for something, and I’ve found that they’re the things that keep me fullest. Being more strategic about what I snack on rather than trying to cut it out altogether (which wouldn’t be realistic for me) has completely changed how I feel throughout the day in ways I didn’t expect it to.

      3. I was easier on myself
      I promise this is something I rolled my eyes at prior to last year, but by practicing it (often not by choice), I’ve been left a believer.
      I’ve always been consistent about working out—I tend to feel anxious and jittery when I don’t, which is enough to get me moving—but often times, I’d be too consistent. I’d exercise on days that my body was aching and sore and would force myself to get up and run on mornings I was hungover (which, you guessed it, usually makes for a pretty terrible run). 
      The thing was, even when I was doing that, I wasn’t seeing progress. Rather than focusing so intensely on getting a workout in every single day no matter what, I’ve given my body days to recover and been easier on myself on days that I just don’t feel like going to the gym. As a result, the workouts I do do are higher quality and more strategic, and I actually find myself looking forward to them more.
      When I stopped looking at it as something I had to do and instead looked at it as something I got to do, it completely changed how I felt. My body performs so much better now that it has time to rest and recover, and dropping the pressure I used to put on myself has left me healthier than ever.

      4. I fit in movement where I could
      The pandemic has taught me nothing if not the power that a good walk can have, and it’s made me have a complete 180 on my mindset about movement.
      Since I live alone and work from my apartment, I have to stay conscious about making sure I’m moving and getting out as much as I possibly can. On days when I don’t want to go for a run or head to the gym, I’ve learned to prioritize walking as much as I can. It’s easy for me since I have a dog that has to go out multiple times a day anyway, but I’ve turned my walks around the block into 20 or 30-minute ones where I listen to a podcast, and I’m always left feeling better—and it’s become a part of my routine I look forward to. Even on days I do go to the gym, I make sure I take my dog for a long walk at night to get fresh air and clear my head.
      Switching my mentality from requiring myself to do a hard workout in order to check exercise off my list to prioritizing movement when I can has made me enjoy it in ways that I never did before—and it has led to me moving more in the long run.

      5. I listened to my body
      In a past life, I exclusively worked out in the morning. In a lot of ways, it was great—I started off my day on the right foot and followed it up by showering and getting ready, and I loved the peace and quiet of exercising in the morning. But you know who didn’t love it? My body.
      When I didn’t work out in the morning, I would on my lunch break, and I noticed that when I exercised around that time instead, my body felt completely different. I’d run faster and longer and felt like I had the energy of 1,000 burning suns. I realized that when I started off my day with work, after a couple of hours, I felt so excited to move my body, I and was itching to get out and get a workout in. Finally, I wondered why I was abiding by my notion that working out in the morning was best for me and switched to lunch break workouts instead.
      Maybe you do work out your best in the morning, or maybe you love to work out at night after it’s dark, but figuring out the time that you’re the most motivated and feel your strongest is worth the effort. You shouldn’t be doing what you think you should be doing—you should be doing what works best for you and your body.

      How to Upgrade Your Wellness Routine for Winter More

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      I’m a Health Coach—These Are the 20 Trader Joe’s Items I Always Buy

      by

      Trader Joe’s is not just a grocery store. It’s our go-to for affordable wine (that will still impress guests), a favorite food sample destination (pre-pandemic, of course), America’s sweetheart of food stores, and my favorite place to score healthy products on a budget. Don’t get me wrong: I’ve had my fair share of emergency Cookie Butter runs, but I became a health coach because of my passion for nourishing myself with plants that make my body feel its best in a delicious and satisfying way (because food is meant to be enjoyed). Trader Joe’s is full of hidden treasures that are as delicious as they are nutritious. Here are the 20 items I always have stocked in my kitchen that make healthy eating a breeze:

      1. Jicama Wraps

      Maybe you’ve heard of jicama as a salad bar staple to add some crunch without the calories, but Trader Joe’s did the impossible (again!) and turned the root veggie into a tortilla. The best part? It is literally that one ingredient: jicama. Think of it as a combo of hard and soft corn tortillas with a bit of crunch but easy to bend and mold. The best part? You won’t have to think twice about having seconds or thirds on Taco Tuesday. 

      2. Green Goddess Salad Dressing

      I’m not usually a big fan of bottled salad dressings and much prefer to DIY with some olive oil and apple cider vinegar. However, sometimes I need a little change, and having an already-made delicious way to dress up greens for lunch can make all the difference in a stressful workday. Many salad dressings contain sneaky processed ingredients and added sugars, so I love this list of clean ingredients (avocado, fresh herbs, apple cider vinegar, garlic, etc.). Bonus: You can also use it as a dip or pasta sauce to sneak in the extra clean ingredients for little picky eaters (and no shame if “little picky eaters” means you and not your kids).  

      3. Dark Chocolate Drizzled Plantain Chips

      If you have a major sweet tooth or crave dark chocolate on the regular, I’m about to change your life. This TJ’s item has become one of my favorite go-to’s for both healthy snacking and desserts. With only 4 grams of sugar and a decently clean list of ingredients that combines chips (made out of bananas) and chocolate, this bag is the perfect way to satisfy your sweet tooth in a healthier way while simultaneously satisfying your snacking craving for all things salty and crispy. Satisfying two cravings at once? That’s the Trader Joe’s genius. 

      4. Coconut Aminos Seasoning Sauce

      If you’re a soy sauce lover, it’s about time you hop on the coconut aminos bandwagon. This healthier version is free of gluten and soy, meaning it’s the perfect (more natural) option for people with any gluten and soy sensitivities or allergies. It also has one-third the sodium content of traditional soy sauce, making it the perfect guilt-free topper for all your stir-fries and sushi rolls. On top of the health benefits, it’s cheaper than other coconut aminos sauces on the market and also happens to be certified organic (what can’t Trader Joe’s do?). Order it online here. 

      5. Chickpea and Red Lentil Risoni

      Is it just me, or is veggie-based rice all the rage these days? I love brown or wild rice as much as the next girl, but sometimes it’s nice to pack in even more legumes for extra protein and nutrients. Of all the veggie or legume-based alternatives out there, this one is my personal favorite. It’s one of the cheapest options, happens to be certified organic (many aren’t!), and is made of chickpea and red lentils instead of just one, so you’re getting in a wider variety of nutrients. Make as any rice or orzo replacement, and you’ll never want to go back. 

      6. Shaved Brussels Sprouts

      I always tell clients who don’t have the time or energy to cook to find ways to streamline the cooking process, like purchasing the prepared veggies at TJ’s. I particularly love the Shaved Brussels Sprouts because Brussels sprouts are particularly a pain to prepare. This packaged version is easy to toss into salads, stir-fries, sheet meals, etc. I’m also a fan of the Cruciferous Crunch collection, which is delicious in pasta or a creamy salad (see: the Green Goddess dressing above). 

      7. Dill Pickle Hummus

      Before you scroll past this one because it sounds kind of gross, hear me out. If I had the immense privilege of being the person who names Trader Joe’s items, I probably would have gone in a different direction. This hummus is less of a combo of chickpeas and pickles as the name suggests and more of a delicious, creamy, satisfying dip that tastes like vinegar, sea salt, and savory spices. It’s basically salt-and-vinegar dip (which sounds much better, right?). Either way, you will love this dip with veggies, crackers, or spread onto a sandwich. 

      8. Everything But the Bagel Sesame Seasoning Blend

      It’s so popular it’s basic at this point, but this EBTB Seasoning is one of the can’t-live-without products I always have stocked in my kitchen. A bagel sandwich is one of my favorite foods, so I love making some sourdough toast with vegan cream cheese, red onion, lettuce, and tomato and topping it all with the seasoning to satisfy my bagel craving. I also put the blend on popcorn, avocado toast, eggs, etc. for a flavor that I truly cannot get enough of (plus, I’m a sucker for a chic black-and-white label). Order it online here.

      9. Cauliflower Thins

      I could not be more thankful for the powers that be (AKA whichever TJ’s employee had the idea to turn cauliflower into bread). Made of cauliflower (over 60%), eggs, Parmesan cheese, and deactivated yeast, they’re a delicious alternative to bread, tortillas, etc. for anyone who’s gluten-free or trying to sneak in more veggies. Full disclosure: I sometimes eat them plain because they’re just that delicious. 

      10. Shishito Peppers

      Shishito peppers are one of my favorite foods to eat when ordering takeout, but they’re difficult to find when trying to cook them myself. Of course, Trader Joe’s makes trying out new produce very convenient, thanks to their inventive products and perfect packaging. Roast a serving of these tasty peppers with a little lemon, olive oil, miso paste, and coconut aminos (see above), and I swear these will become your new go-to veggie. Forget boring carrot sticks and steamed broccoli–shishito peppers are my must-have side dish. 

      11. Frozen Wild Blueberries 

      Whenever I go to Trader Joe’s, I stock up on packs of these berries (like, there’s currently seven in my freezer). I eat blueberries every day because they’re so nutritious, and I swear they’re my #1 secret to glowy skin. Since these are frozen, I can continue adding them to smoothies, oatmeal, and baked goods for months. Why do I love Trader Joe’s specifically? You guessed it: They’re cheaper than other certified-organic varieties.  

      12. Cold-Pressed Coconut Oil

      Coconut oil is a serious staple in my kitchen. I use it to cook, blend in my coffee, and slather all over my skin for hydration (don’t worry, I have separate coconut oils for cooking and for beauty purposes). I love this one from Trader Joe’s specifically because it’s certified organic (I know, I’m predictable, right?) and cold-pressed (which means it might retain more nutrients than oils treated with heat). Another bonus tip: The Coconut Oil Spray is not one of my ride-or-die products like the Cold-Pressed Oil, but when you just want a spray, it’s way better than your average Pam. 

      13. Spicy Mexican-Style Riced Cauliflower

      Come one, come all: The best new TJ’s meal is here, and we’re not talking about it enough. The Spicy Mexican-Style Cauliflower is everything you want out of a quick lunch or simple dinner: lots of nutrients and lots of flavor. This genius new invention is a combo of riced cauliflower, other veggies like tomatoes and bell peppers, and flavorful toppings like cumin, cayenne, and lime juice. Oh, and don’t let me forget about the pickled jalapeños (isn’t the best part of any meal jalapeños?). Simply heat it up on the stove for a vegan side dish, turn it into a burrito bowl, or add to a tortilla for a tasty meal you won’t believe is as healthy as it is. 

      14. Brown Rice & Quinoa Fusilli Pasta

      Yes, I’m a health coach, and nutrition is ~my life,~ but I also love food—extra emphasis on love. It’s not that any food is “off limits” (we’re not meant to eat from a place of deprivation!), but I know I can find more nutritious and plant-based options of the foods I crave. The perfect example: Trader Joe’s Organic Brown Rice & Quinoa Fusilli Pasta. I have a gluten sensitivity, so I try to stay away from the white-flour version anyway, but we can all afford to opt for whole grains like quinoa and brown rice that are loaded with extra nutrients. 

      15. Moroccan Mint Tea 

      If you can’t already tell, the #1 theme here is organic. I love knowing that this tea is not only full of superfood ingredients but also that TJ’s took the extra step of ensuring the superfood ingredients are organic too. I drink this tea after meals or whenever I feel bloated (the mint can help soothe stomach discomfort or digestive issues). Pro tip: Buy it in bulk because you’re going to want to drink it every day. Order it online here.

      16. Vegan Kale, Cashew, and Basil Pesto

      Pesto is one of my favorite sauces to DIY, but we can’t all be Martha Stewart 24/7. For the weeks that I have very little time to cook or prep my meals, I love this vegan-friendly version. Not only is this option dairy-free, but it’s also more plant-based than the traditional version, thanks to kale and cashews (no, you cannot taste the kale). Use the delicious sauce on top of bruschetta, with your favorite pasta, or as a dip for veggies. 

      17. Cauliflower Pizza Crust

      Perhaps one of the most beloved Trader Joe’s products of all time, the cauliflower pizza crust revolutionizes fast food (and drunk food) by replacing greasy crusts with nutrient-dense cauliflower and gluten-free cornflour. I always have a plain crust in my freezer for when I want to get creative (I make a mean Mexican pizza with smashed black beans, cheese, lettuce, and vegan ranch), but I also keep one of the Cheese Cauliflower Pizza Crusts for the nights when I only have time to pop something in the oven. 

      18. Chocolate Hummus

      I know what you’re thinking: chocolate hummus? Before you think I’ve officially lost it, hear me out. I don’t like to think of it as a hummus because the only similarity is that it’s made with chickpeas. However, it tastes much more like a delicious chocolate frosting than anything in the hummus family. With a base of cooked chickpeas and tahini (a sesame seed paste), it’s a genius way to sneak in some extra nutrients like fiber, protein, potassium, and iron.
      Just a warning, I do not eat gallons of this stuff thinking I’m eating my veggies. It still contains some cane sugar, so use it as you would any other dessert, but know you’re giving your body an added dose of nutrients while satisfying your sweet tooth. I like to use it as frosting for baked goods or as a dip with apple slices when I’m craving something sweet. 

      19. Unsweetened Coconut Chips

      Another favorite solution when that snacking craving strikes: coconut chips. They can be used as a tasty topping on any yogurt, açai bowl, or cereal or eaten on their own for a tasty snack. My favorite part (you guessed it!) is that they’re organic and unsweetened, so you know you’re only getting the good stuff. Another tip is to DIY a trail mix with nuts, cacao nibs, and these tasty coconut chips. You’ll never feel bored with your afternoon snack ever again. Order online here.

      20. Manuka Honey

      I love manuka honey for so many purposes. Not only can this kind of honey help heal minor wounds and improve common cold symptoms, but I also love manuka honey to help ease digestive issues and help balance the immune system. Oh, and I’ve been known to even use it to wash my face (now that’s a superfood). I love purchasing this honey from Trader Joe’s because it’s usually super expensive anywhere else. It comes with an ingredients list that I trust and a price tag that I don’t have to think twice about. 

      The Trader Joe’s Products Nutritionists Always Buy More

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      I Ditched This Daily Habit We All Do and It Transformed My Confidence

      by

      As a fitness professional, whether during one-on-one personal training sessions or while leading cycling classes, a large majority of my waking hours have been spent in front of a mirror. I like to think that “body checks” were more of an occupational hazard from all my time spent in front of a mirror, but if we’re being honest, I remember grabbing a bathroom pass to check my reflection in middle school. At 12 years old, I started staring at my reflection to see if the way I sat at my desk made my legs look too big. 
      Throughout my teenage years and well into adulthood, there wasn’t a mirror, store window, car door, or front-facing camera that was safe from my constant need to check on my body. Each reflective surface I passed had the ability to make or break my self-esteem. I was a woman possessed until, in early 2021, I ditched almost all mirrors. It’s been a full calendar year without them ruling my life—and I’ll never go back. Read on for my experience with body checks, how (and why!) I got rid of mirrors, and how you can gain more confidence and body love too. 

      What are “body checks?”
      Body checking is the repeated behavior of seeking details about your body’s size, shape, weight, or appearance from mirrors, reflections, photos, or other people. While checking your reflection in a mirror as you pass by or zooming in on yourself in the group photo are normal behaviors, compulsive body checks are when these habits happen compulsively and negatively affect your mood and self-esteem.
      When I started my career in fitness after college, mirrors were in no short supply, and I was performing body checks almost constantly. I started looking for these checks to define my self-worth and place in the industry, which often made me feel like an imposter posing as a personal trainer. I watched my reflection as I demonstrated every exercise, taught every class, and walked from one corner of the gym to the other, seeking constant validation and often ridiculing each part of my body in my own head. This was my constant reality until last year, when I decided constantly checking mirrors was ruining my confidence, so I ditched body checks and it changed my life.

      How I limited mirrors and stopped body checking
      A year ago, I began working at a gym that doesn’t have a single mirror in the whole facility. There was no way for me to see what my body looked like, which forced me instead to be present in the moment and focus on what I was doing. For the first time, I was unable to obsess over what I looked like while working or working out. For the first few weeks, I felt myself yearning for a way to see how others saw me when I moved, but as time went on, my concern with what I looked like dissipated as my confidence grew.
      As months passed, my desire for body checks waned as I focused instead on performing well, making friends, and improving my skills as both an athlete and a trainer. Slowly but surely, this release of control over knowing what my body looked like at any given moment began to creep into my life outside of the gym. I no longer opened my front-facing camera to check my reflection every time I went on my phone. I stopped wondering what my body looked like to others. The oversized full-length mirror in my living room no longer had a grip on me, and when I moved into a new apartment in the spring, I chose not to take it with me. I didn’t need it anymore.

      While the complete lack of mirrors in my workspace was the catalyst for this change, what really broke my habit of habitual body checking was the discovery that I could be valued for things other than what I looked like. I focused on the intangibles that I brought to the table, such as knowledge and commitment, and I learned to be proud of those characteristics—irrespective of my size, shape, or weight. Lastly, I stopped thinking about what other people looked like and instead focused on their qualities and how they made me feel. For the first time, I really saw people for who they were—myself included.
      Today, I have a small, full-length mirror next to my closet to use while getting dressed, and I do my hair and makeup in a medicine cabinet mirror over the sink in my bathroom, but my obsession with staring in the mirror has completely changed. When I do look at my body (whether it’s in a mirror, window reflection, etc.), I do so with neutrality. I repeat, “This is what my body looks like today” and choose to reflect on what it’s capable of, the person it houses, and all the people who love her. These days, I’m even often pleasantly surprised by the reflection looking back at me and like what I see. I’ve realized my body looks exactly the same whether I can see it or not—the difference is that what it looks like no longer has a death grip on how I feel about myself.

      Tips I learned to improve body confidence
      1. Limit mirrors 
      I challenge you to remove the full-length mirrors you find yourself obsessing over for just one month. While it might be scary to break such a strong habit, you just might find freedom and gain confidence when you allow yourself a separate perspective. Instead of working out in front of the floor-to-ceiling gym mirror, set yourself up in an area where you can’t fixate on what you look like. When passing by a mirrored store window, take the time you’d normally spend checking out your own reflection to smile at a stranger, window shop the store displays, or simply be more present in the moment. Lastly, replace any mirrors used for “decor” with beautiful art that makes you feel happy.

      2. Notice the ebb and flow of your body
      When I stopped fixating on what I looked like every second of the day, I started to understand that the things that used to upset me about my body (bloating, hormonal changes/PMS, lack of sleep, dehydration, etc.) were predictable and, more importantly, impermanent. I used to cry about the way I looked a few days before my period, but now I treat that time with far more grace because I know that it’s normal and no fault of my own. The body is meant to fluctuate—in weight, in symptoms, in cravings, in strength, and in appearance. Once you realize bodies are meant to be ever-changing, you can better understand and appreciate yours.

      3. Use a mirror affirmation
      Sure, it would be a lot easier if I could avoid any and all reflections altogether, but mirrors are unavoidable. Plus, your reflection shouldn’t be a scary thing; you can rewire your mind to actually like what you see. When I do look at my reflection, whether it’s when I’m passing a reflective store window or doing my makeup in the morning, I use a mirror affirmation. Lately, my mirror affirmation has been “This is my body today, and I choose to love it,” reminding me that I am grateful for my body, who I am, and all that I can do, even on the days that I don’t feel my best. It might feel weird at first, but before long, you’ll be repeating your mirror affirmation subconsciously (and believing it too).

      4. Shift your focus to qualities that are not appearance-related
      The next time you find yourself obsessing over what you look like or feeling bad about your body, make a list of things you love about yourself that are not image-related. Don’t forget to include things you’re good at, the way you make people feel, your educational or work achievements, and all the wonderful qualities that you possess. Learning to value yourself for more than the shape of your body will change the way you see yourself, the things you value, and the way you present yourself to the world. By limiting mirrors and reframing the way I saw my reflection, I learned to trust myself and feel proud of non-physical qualities. The removal of unnecessary body checks from your life will improve your relationship with yourself. I promise—you deserve it.

      While this article addresses body checking behaviors, it is not meant to treat body dysmorphia or disordered eating. If you are struggling with body image or disordered thoughts or behaviors regarding food and eating, please seek help. Call the National Eating Disorders Association Helpline at 1-800-931-2237 for support, reach out to a qualified medical professional, or, for a 24-hour crisis line, text “NEDA” to 741741.

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