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      Bored of Your Wellness Routine? Here Are 8 TikTok Wellness Trends You Can Try at Home

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      Another day, another TikTok trend. I have a love-hate relationship with this app because it introduced me to feta pasta and pancake cereal, but I can also waste hours of my life scrolling through the explore page without even realizing any time has passed (I used to have hobbies!). Love it or hate it, there is some good that TikTok has brought to my life: updates to my wellness routine. If you are bored of your workout schedule, need new go-to recipes, or are just looking for some overall updates, the secret might just be the app that brought us the Renegade dance and whipped coffee. Bring out your main character energy and try one of these eight wellness trends from TikTok. 

      1. 12-3-30 Workout

      @laurengiraldoGame changer honestly♬ original sound – Lauren Giraldo

      This workout method that went viral might just be your new go-to. Originally shared by influencer Lauren Giraldo, the “12-3-30” workout is as straightforward as it sounds: Set your treadmill to 12 percent incline and three miles per hour, and then walk for 30 minutes. As for why the method went so viral? TikTokers swear by it for a number of reasons, from being sustainable to helping them tone up. Especially if running feels intimidating or you don’t have more than half an hour to fit in a workout, you might want to hop on your treadmill and see what all the buzz is about. 

      2. Liquid Chlorophyll

      @sakaralifeA must try springtime detoxing refresher ##sakaralife ##chlorophyll ##chlorophyllwater ##fyp ##plantbased♬ LoFi(860862) – skollbeats

      Let me flex for a second and say that I’ve been a chlorophyll stan way before TikTok was a thing. Personally, I notice a huge difference in my skin and energy levels when adding drops of the green stuff into my water. Chlorophyll is the green pigment found in plants, and liquid chlorophyll is a supplement you can take to get the antioxidants and nutrients from plant chlorophyll. For more information on chlorophyll, click here, and always talk to your doctor before adding a supplement to your routine. 

      3. Cloud Bread

      @linqanaaa1 YEAR! ##foryoupage ##fypシ ##fyp ##itsanaaa ##myroutine ##foodietiktok ##cloudbread ##anniversary ##foodtrauma ##eggwhites ##nothinggoestowaste ##celebrating♬ Morning After – LLusion

      I could watch TikToks of cloud bread all day long (and I seriously mean all day long). The DIY bread that’s made out of only egg whites and corn starch (and whatever other additives you want to adjust the flavor) is taking the internet by storm. Not only is it easy to make and falls under popular diets like paleo or keto, but it is also insanely satisfying to watch the egg whites get so freaking fluffy. Nutritionists and food-tokers have even been turning cloud bread into pizza by topping it with sauce and cheese or making DIY cupcakes by adding sugar to the batter. 

      4. Push-Up Challenge

      @kev.the.nexusReposting one of my most viral videos! 😊 ##fitness ##kevthenexus ##foryou ##duet ##viral ##fyp ##plankchallenge ##workoutchallenge ##pushups♬ original sound – ᴀʟᴇx ʀᴀɢᴇ🐲

      Leave it to social media to turn the exercise series you did in P.E. class into a full-blown viral challenge. Even Carrie Underwood tried it—and nailed it—so you know it’s good. Started by fitness trainer Kevin Edmonson, the challenge is basically following his moves (including push-ups, planks, and arm reaches) to the music and fitting in every push-up by the end of the song clip. If your workout routine is starting to feel mundane, millions of viewers and a killer song might be enough motivation to push yourself. 

      5. Nature’s Cereal

      @natures_foodnature’s cereal ##fruit ##fruits ##share♬ original sound – 🥭Fruits & Leaves🍃

      I love a fruit bowl as much as the next girl, but I never thought I’d go so far as to call a bowl of berries and pomegranate seeds with coconut water “cereal” (I love my Cheerios, OK). The trend started when a health blogger and content creator called his fruit bowl “nature’s cereal,” but the trend blew up when our queen Lizzo tried it for herself (and admitted she was addicted). Consider this trend wellness editor-approved because topping fruit with coconut water has become a go-to of mine (but TBH, I’d do anything to be more like Lizzo). 

      6. Salad Jars

      @sweetpeasandsaffronSo here’s the deal with jar salads… 🥗 ##jarsalad ##mealprep ##lunchtime ##foodtiktok ##healthyrecipes ##saladtok ##foodtok♬ Say So (Instrumental Version) [Originally Performed by Doja Cat] – Elliot Van Coup

      Watch your back, bowls: Salads have found a new home, and it’s way more attractive, convenient, and useful. Layering your salad ingredients in mason jars is trending, and it’s not just because it’s so Instagram-worthy. If you’re packing your lunch or prepping salads ahead of time, mason jars just make sense. Think about it: You can put wet ingredients on the bottom, and dry ingredients (like lettuce) on the top so they don’t get soggy. When you’re ready to eat, simply add dressing and shake. You’ll have a perfectly crisp salad—with evenly distributed dressing—every time. 

      7. Hot Girl Walk

      @cearakirkmy take on the ##hotgirlwalk! (Originally by hot girl @exactlyliketheothergirls but my spin on it 🤓) ##hotgirlsummer ##walk♬ Juless Edits – Shou

      Megan Thee Stallion coined the term “Hot Girl Summer” in 2019, and in 2021, we have ourselves the “Hot Girl Walk.” Spoiler alert: It has absolutely nothing to do with what you look like and everything to do with confidence. The idea is basically to add four-mile walks into your routine to not only get some exercise and fresh air but also to work on your confidence. Many fans even call it a manifestation practice. For the entirety of the walk, you’re supposed to think about three things: what you’re grateful for, how hot you are, and things that you want to achieve. Now that’s a walk I can get behind. 

      8. Becoming “That Girl”

      @.becomethat.girlbecome that girl with me. we start tomorrow. follow to join our journey. ##thatgirl ##fyp ##4u ##foryoupage ##follow ##like ##aesthetic ##monday.♬ Seaside_demo by SEB – SEB

      I have a love-hate relationship with TikTok, and I also have a love-hate relationship with the “Becoming ‘That Girl’” trend. You might have heard sound bites saying “this is your sign to become that girl” or seen a series of clips showing a glow-up to “that girl.” So who is “that girl” and why is TikTok obsessed with her? While many “Becoming That Girl” TikToks portray waking up early, going to the gym, drinking green smoothies, and meditating, I think “that girl” is really just the best version of ourselves, whatever that looks like. While many TikToks portray a certain type of “girl,” try this trend by becoming the best version of you, no matter when you wake up, what you eat, or how you take care of your mental health. Identify what makes you happiest in life and then practice those things every day. And if you happen to record the process for a 30-second TikTok that goes viral? It’ll be an added bonus. 

      10 Things I Learned on TikTok That Changed My Life More

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      I Used To Hate Exercising—These Are the Workouts That Made Me Love It

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      I went from pretending to be sick so I didn’t have to do the fitness test in gym class to doing workouts six days a week every week and loving it—all in a matter of a few years. I always hated exercise growing up. I was active (when I moved to a big city, reaching 10,000 steps in a day was child’s play), but the thought of stepping foot into a workout class or grabbing a dumbbell at the gym terrified me. Because I didn’t grow up learning about fitness and being involved in sports, I never felt like I belonged or that I knew enough. Once out of shape, always out of shape, I thought.
      Then, after spending six months at home feeling depressed, miserable, and uncomfortable in my body, I forced myself to start taking a few fitness classes here and there. After that, I started taking a few more. And then I tried more. Next thing I knew, I had a weekly schedule of all different workouts that I loved so much that it became a habit. Now, when I don’t work out, I notice I’m more stressed out, my skin breaks out more, and I don’t sleep as well—and that isn’t even what keeps me going.
      Finding a workout you love is always the key to making a workout routine stick—we all know this. In my case, a fitness app made all the difference. Specifically, I turn to Obé Fitness for every kind of live and on-demand class you can think of: barre, HIIT, pilates, yoga, dance, and even trampoline.
      Instead of forcing yourself to follow a bunch of workout videos that you dread, here are a few I’ve added to my routine that were practically love at first squat. And if you see an Obé Fitness class you’d love to try, you can use code TEG50 for 50 percent off your first month of Obé in addition to a seven-day free trial!

      “Power” was the first Obé Fitness class I took that I immediately fell in love with. As you’ll see through this list, I’m not a cardio girl. My favorite workouts leave me feeling strong, not completely out of breath. However, I know cardio is important for my health, and power classes have just the right amount of quick movements that increase my heart rate. It combines fast movements with heavy weights, making me feel strong and powerful. I love it so much that I did it weekly without fail for six months straight—and I noticed a major difference in my body and strength thanks to it.

      As I stated, I love feeling strong, and I notice the biggest change in my body (both aesthetically and in my training) when I’m consistently lifting. This class is great for when I’m at home and can’t make it to a gym because it follows a similar structure to what I’d do at the gym and is a lot more motivating than me just lifting in my apartment by myself. They’re also so easy to make your own—I started with 8 lb. weights and have worked my way up!

      I had always wanted to try barre before I started working out at home, but class environments were a little worrisome to me (I get very embarrassed while exercising) and boutique studios can be expensive. Óbe made it so easy to try the class, learn new techniques, and fall in love before finding a studio that I loved. Now, I feel totally comfortable doing a plié.

      When I stopped having the mindset that a workout needed to be intense and sweaty, my whole world opened up. Going on long walks once or twice a week and adding in short walks to my daily routine has had a major impact on my mental and physical health. Instead of pushing myself super hard all the time, I focus on getting in a long walk or two every single weekend to give myself some active rest time. When the weather doesn’t permit, I use one of GrowWithJo’s walking workouts on YouTube and walk in place in my living room. It’s not as fun as roaming the streets of my city, but Jo is so high-energy and enjoyable that I keep coming back.

      I started doing yoga as a way to slow down and reduce anxiety (especially on Sundays), and I’ve ended up falling in love with stretching and getting more flexible. I’m perfectly in the middle when it comes to flexibility; I can touch my toes, but I can’t fold my body over itself either. Doing yoga once a week gets me to stretch out my muscles, and I work hard to focus on form and flexibility (without leaving super sweaty or extremely tired).

      Doing pilates has given me a whole new appreciation for ab workouts beyond trying to get a six pack or looking good in a crop top, and it’s made me stick with it for months. Having a strong core is essential in pilates, and I’ll be honest: “Strong” is the last word I’d use to describe my core (LOL). I avoid planks and crunches like the plague, but in pilates, if you want to do all the fire hydrants and donkey kicks, you also have to get through a major core series, and it’s inspired me to work out a part of my body that I normally neglect. Doing pilates has made every other workout I do even more successful because I have better balance and stability.

      There is one type of cardio I can get down with, and it’s anything that involves shakin’ my tail-feather to a beat. I always loved going dancing on the weekend with friends, and Óbe’s Dance Cardio classes are basically the same thing. They pick such fun music for the live classes, and I always leave feeling accomplished and tired at the same time.
      Don’t forget: use code TEG50 for 50 percent off your first month of Obé in addition to a seven-day free trial!

      The New Workout You Should Try Next Based On Your Zodiac Sign

      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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      A Nutritionist’s Favorite Plant-Based Side Dishes for Fall

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      With the arrival of fall comes the hearty flavors of seasonal fall fruits and vegetables. Because sides are some of our favorite dishes of this time of year (cornbread, Brussels sprouts, mashed potatoes, oh my!), we asked Jennie Miremadi, an integrative clinical nutritionist, to share her go-to recipes so that you can be eating the most flavorful, delicious dishes of the season that are also packed with nutrients and make you feel your best. Whether you’re looking for easy sides to accompany pasta or roasted chicken for your dinner party or just want to make a few to put together for meals throughout the week, try some of Jennie’s go-to recipes for delicious, healthy fall side dishes of your autumnal dreams. 

      Meet the expert
      Jennie Miremadi MS, CNS, LDN
      Integrative Clinical Nutritionist
      Jennie Miremadi is an integrative clinical nutritionist and functional medicine practitioner who owns her own practice based in Los Angeles.

      Source: Jennie Miremadi

      Source: Jennie Miremadi

      Source: Jennie Miremadi

      Source: Jennie Miremadi

      Source: Jennie Miremadi

      Source: Jennie Miremadi

      Source: Jennie Miremadi
       

      Source: Jennie Miremadi

      Source: Jennie Miremadi

      Source: Jennie Miremadi

      14 Fall Recipes You Can Meal Prep This Week More

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      Why You Need To Change Your Workout Routine

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      When it comes to your workout routine, you probably fall into one of two categories: the devout, same-class-every-day, ride-or-die loyalist or the always-changing, new-workout-who-dis explorer. While both loyalty and exploration both have their benefits, the most effective workout plans are somewhere in the middle: consistent yet varied. Only doing the same workout or having no consistency in your routine could prevent you from lasting changes and feeling results. Whether you’ve got your favorite instructor on speed dial or are still making your way through every studio your town has to offer, read on for reasons why you need to adjust your workout routine to achieve a balance between variety and consistency. 

      If you’re a serial workout repeater, you need more variety because…

      You can’t do the same thing and expect different results
      Have you ever wondered how your favorite instructor can teach dozens of classes a week like it’s absolutely nothing? It’s not because they’re superhuman—it’s because their body has adapted to the workload, so it’s no longer a challenge. Take it from a long-time group fitness instructor: Group fitness classes typically do the same thing every time, whether you’re a cycling class fanatic or stan a pilates series. When you start a new form of exercise, you’ll likely notice changes and improvements, like being able to ride out at faster speeds or use heavier weights. However, if the format of how you’re exercising doesn’t change, you’ll reach a plateau. Once any workout stops feeling challenging, it’s time to switch it up. Try a different class method, start tracking weights to hit new goals, or add in sprints instead of just jogging. 

      You may be neglecting a major component of fitness
      Even if you do five minutes of dumbbell work in your cycling class or your pilates series gets your heart rate up, doing the same type of workout means you might be missing a key piece that will keep you healthy, happy, and injury-free. For general fitness, you need a balanced combo of cardio and strength training. While cardio is excellent for heart health, mood boosts, and endurance, you might be at risk for injury when you overuse muscles through cardio without properly strengthening them. On the other hand, strength training is great for building muscle, increasing bone density, and, well, increasing your strength, but it won’t do much to help you conquer the stairs of your fifth floor walk-up apartment without getting winded. Fitness is functional, and a combination of cardio and strength training is crucial for health.

      If you have too much exercise wanderlust, you need more consistency because…

      You need to dedicate time and effort to achieve results
      Imagine trying to learn a new language by studying French one day, German the next, and Greek after that. You might learn a little from each language, but you probably won’t become fluent in any of them. Yes, you should set new goals, feel challenged in your routine, and have both strength training and cardio, but you also need some consistency. Dedicating time and effort to one form of exercise is how you get better at it.
      The best way to make lasting changes through consistency is to focus on one type of exercise modality and track movements, weight used, or effort. For example, incorporate consistent strength training into your workout routine twice a week with one upper body day and one lower body day, and keep track of the weight, reps, and difficulty of each exercise. You’ll be able to make real improvements because you’ll know where you’re starting from and exactly what you need to do to improve.

      Exercise requires learning
      Sure, the first day of school is way more exciting than attending class after a few months in, but your first day at school is usually not when you make the most progress. Picture this: You go to a new workout class that uses kettlebells and you reach for a 10-pound kettlebell since you’re new to them, but in another class, you can lift 20 pounds when training with dumbbells. The answer is not to use a 20-pound kettlebell because form is most important for injury prevention, and you’ve never done a kettlebell snatch before so you shouldn’t feel challenged when trying something new in order to perfect form. You may be learning a new way to exercise, but you’re not getting stronger or closer to your health goals at that one class. With every new form of exercise, you need to learn it before you can challenge yourself. If you’re always a beginner, you’ll always be in the learning phase instead of being able to improve, grow, and gain confidence. 

      If you’re not sure how to achieve that balance between variety and consistency…

      Bottom line: Working all muscle groups or parts of the body (like muscles vs. the cardiovascular system) helps keep you healthy and prevents injuries, and consistency helps you get better and achieve health goals. Going to the same fitness class won’t allow for progress, but you can’t become better at something if you don’t practice. The way you achieve the perfect balance is by intentionally changing what feels stagnant while keeping some consistency to work toward specific goals.
      Let me introduce you to the principle of “periodization,” which is a fancy term for following predictable patterns of variation. In other words, you get results when you increase the intensity of your workouts without changing the modality (like adding sprints to your jogging routine) or keep the same intensity but change the type of exercise (like doing front squats instead of back squats a couple of days a week). For example, add in a day of weight training and work toward a faster mile time if you’re a jogger or try a dance cardio class while slightly increasing in weights every week at that gym if you’re a gym rat. Get clear on your goals, add in at least one to two days of cardio or strength-training (depending on what you practice less), adjust your workout routine to have more periodization, and just see how quickly your strength, endurance, and confidence improve.

      Here’s Why Rest Days are Crucial for Your Workout Routine
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      I Tried J.Lo’s Self-Care Routine for a Week—Here’s What Happened

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      Jennifer Lopez is one of those magical celebrities who is so stunning and talented that it’s hard to believe she’s mortal. Her skin glows, her hair is always flawless, and don’t even get me started on the J.Lo booty (or her impeccable dance skills). More importantly, she always looks well-rested and happy, even with demanding tour schedules and long days of filming. Let’s be real: J.Lo invented #goals. So when ELLE published an interview detailing her skincare secrets and how she takes care of herself, you know I had to try it all. As a celeb who adamantly swears she has never gotten cosmetic surgery but looks her best at 50 thanks to how she takes care of herself (and probably really, really good genes), I had to give her self-care secrets a try. Read on for six things J.Lo does to care for herself that I implemented into my routine too. 
      My self-care inspo for the week:

      1. Repeat a daily affirmation
      Update: it’s not just the general public/entire world that thinks J.Lo is youthful and timeless at any age–she knows she is too because she reminds herself every day. Daily affirmations are crucial to her self-care routine (because I’m guessing you can’t shake it in front of millions of people at the Super Bowl without believing you’re awesome). To get specific, she recites, “I’m youthful and timeless at every age, I’m youthful and timeless at every age, I’m youthful and timeless at every age.”
      I’m only 26 so I have not considered myself anything except youthful (except my 21st birthday when I felt cool AF), but nonetheless, what the queen says goes, so I repeated the affirmation in the mirror at myself every morning before brushing my teeth. Yes, I felt silly and my boyfriend may have questioned my sanity, but there was something entirely empowering about looking in the mirror and thinking something good. I, like most women, normally look in the mirror first thing in the morning and see dark eye circles, subtle wrinkles, or puffiness.
      I’ve never considered myself insecure, but the usual mental conversation I have with my reflection is not a loving one. Making the effort to say something good started to shift the way I thought about myself even throughout the rest of the day. As J.Lo says, “Positive self-talk in your head really does create a beautiful person on the inside who maintains a beautiful person on the outside.” Her suspiciously flawless skin is starting to make a little more sense. 

      2. Be a nice person; it’s good for your skin
      OK, so “being nice” doesn’t exactly count as a self-care routine (it’s just being a decent person), and I wouldn’t call it something I “tried out” for a week (I like to think I try it out all the time…?), but it’s worth noting for many reasons. We often think of beauty as being skin deep: it’s about bubble baths, under-eye masks, and just the right shade of foundation. Or maybe we even go so far as to define beauty being deeper than skincare and makeup, and about how we feed our bodies and how much sleep we get. But a crucial factor we often leave out when talking about both beauty and self-care is being kind to other people. “You have to be a nice, beautiful person on the inside if you want to have your face reflect that,” J.Lo explained. 
      The changes I made in this category were not necessarily about being nice (that’s something we all should practice and prioritize on a regular basis), but about how I saw self-care. Yes, self-care is about caring for yourself, but it’s also about caring for others. When we practice empathy, help whoever we can, and connect with other people, not only does it change the world, but it makes us feel our happiest and most fulfilled. And if I get a J.Lo-level glow and wrinkle-free skin as a result? It will be a welcomed bonus. 

      3. Incorporate more olive oil
      This one was a no-brainer for me since I eat olive oil in one way or another with basically every meal, but J.Lo goes beyond cooking basics and uses it as a “cure-all” for everything. Cure-all for what exactly, I’m not sure (like, is it the secret to becoming rich and famous or?), but I gathered that it’s a skincare necessity since her entire skincare line contains olive oil extract. I’m already a huge fan of using pantry items in my skincare routine, but was still slightly reluctant. Would the key ingredient I use to make greasy, garlicky pasta really make my skin radiant instead of breaking it out? Spoiler alert: yes. 
      I typically pat on oil before bed, but I did not love the idea of olive oil smeared all over my silk pillowcase. Instead, I dabbed a little bit on as the last step in my morning routine. It was hard to get used to since it doesn’t feel like it absorbs like face oil products, but I immediately noticed a difference in my glow. After just the first day, my skin felt well-rested and glowy instead of the dullness and dehydration that normally comes with Mondays. By the end of the week, I had not broken out more than the normal pimple here and there, and my skin was noticeably more radiant. This will certainly be a hack I add into my regular routine, but it also serves as a good reminder that beauty does not have to be expensive and skincare isn’t just about high-end products. The secret to J.Lo skin might be found in your kitchen. 

      4. Focus on quality
      J.Lo talked about prioritizing quality when it came to her skincare, but also in regards to how she wants everything she makes in her career (whether it’s a beauty line, album, or movie) to be the highest quality so she doesn’t let anyone down. I don’t have a beauty line, album, or movie per se, but I liked the idea of “fighting for the quality that you want to be involved with.” So I decided then and there that quality was going to be my driver for the week. I put more work into my daily beauty routine by using my best products (the ones that I typically save for before big events), but I also focused on quality in other areas of my self-care routine.
      I put more time and effort into meals by DIYing dressings, using the freshest ingredients, and adding herbs and spices, which made even a quick workday lunch feel fancy. I also focused on quality with my workouts by prioritizing form and how my body was reacting instead of running faster or lifting more. After a week prioritizing quality, I realized that “quality” is simply a way to tell ourselves what we deserve. Instead of quickly patting on my normal skincare routine, whipping up whatever I had in my fridge, or rushing through a workout class, bringing more quality into everything I did allowed me to not only enjoy my daily habits more, but also made me believe that I deserved more. J.Lo, I totally get it: quality is worth fighting for. 

      5. Read Meditations to Heal Your Life
      I’m a huge fan of inspirational books, but had surprisingly never heard of this gem. Jennifer swears by Meditations to Heal Your Life after it was gifted to her by a friend when she was “doing some soul searching” in her 20s. Personally, my “soul-searching” looked like breaking up with my boyfriend and spending all my money on wine while studying abroad in Paris, but if I had read this collection of meditations then, it might have saved me a lot of tears and carafes of wine.
      Obviously, I immediately ordered it (with Prime shipping!) after reading that it’s a key part of J.Lo’s self-care routine, and the book did not disappoint. The author, Louise Hay, recommends opening to a random page instead of reading it front to back. So I set aside time every morning to fit in my meditations, hoping some of them would heal my life. I loved the experience and definitely felt a shift in my creativity, optimism, and overall outlook. Since meditations have always been difficult for me, consider me a convert. Reading thoughtful and impactful guided meditations feels way easier for me than listening to an app or sitting in silence. 

      6. Wear sunscreen daily
      If you can’t tell already, I learned a lot from J.Lo’s self-care routine. One thing I did not expect to learn but certainly did: Don’t follow your boyfriend to the dermatologist. In the interview, Jennifer tells a story about going to her boyfriend’s dermatologist when she was in her 20s. The dermatologist encouraged her to start Botox and, to paraphrase, she ran away and never looked back (probably from both the dermatologist and the boyfriend). I’m not sure exactly what this story was supposed to let us know besides that her taste in men is also high-quality (I can’t even get my boyfriend to use anything besides the 5-in-1 wash), but she is openly not a stan of Botox and instead swears by daily SPF to keep wrinkles at bay.
      While I say “you do you” when it comes to any Botox or plastic surgery, J.Lo has a point about the sunscreen. Self-care is also about being preventative–not just in preventing wrinkles, but doing what you can to keep your body as healthy as possible. That includes applying sunscreen. I’ll admit: I put on SPF every time I leave the house without fail, but since I work from home full time, I might not leave the house for days. Since sun exposure can still happen through windows, J.Lo’s cautionary tale served as a reminder to include it in my skincare routine every day. 

      The Verdict:
      Surprisingly, following J.Lo’s self-care routine was doable and simple. Of course, the article definitely did not cover the money she likely spends on trainers, health food, and facials. But even celebs with unlimited time, resources, and experts on speed dial need those simple things like applying SPF every day or repeating “I am youthful and timeless” when they look in the mirror to feel their very best. Applying olive oil will likely become an occasional indulgence, and I’ll go back to Meditations to Heal Your Life time and time again, but the biggest changes that will stick after trying to be J.Lo for a week had more to do with mindset. Being aware of the way we talk to ourselves, treating other people kindly, and focusing on living a high-quality life are all parts of self-care we don’t talk about often, but are more important than face masks or fancy candles. Whether or not you believe she’s never gotten Botox, she’s right that beauty is more than just skin deep. 

      I Tried Jennifer Aniston’s Self-Care Routine—Here’s What Happened More

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      Sleep Is the New Self-Care: Here’s How You Should Upgrade Your Routine

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      While self-care looks different to everyone, one self-care practice we all can benefit from is a sleep routine, hence the trending term “sleep-care,” which could be the health-changing step you are missing in your current self-care routine. Routines are crucial because they help us create positive daily habits that promote well-being, and sleep routines are no exception. While we know sleep is crucial to our health, many people are not getting enough. According to the CDC, more than a third of adults are sleeping less than the recommended hours (at least seven per day) on a regular basis. The good news? Sleep-care could change that. Read on to learn more about sleep-care and how to implement it into your routine.

      In this article

      What is sleep-care?
      If you think that self-care is all about fancy bubble baths, luxurious face masks, and expensive health foods, think again. The World Health Organization defines self-care as “The ability to promote health, prevent disease, and cope with illness and disability with or without the support of a healthcare provider.” In other words, while health care is a doctor helping your body be healthy, self-care is the way you help your body be healthy. And one of the most important (but often overlooked) ways to do that? Sleep. “Sleep is important to help prevent cardiovascular problems, improve mood, increase learning and memory, and prevent weight gain,” explained Dr. Sanam Hafeez, a neuropsychologist at Colombia University.
      Sleep has an impact on all aspects of our health, and therefore, sleep-care is the practice of creating routines around sleep that provide mental and physical benefits. Sleep-care also addresses that sleep requires more care than just turning off Netflix at night and setting an alarm in the morning—our daily habits, doctor’s visits, and the way we spend our mornings and evenings should take into account how to improve sleep quality. Wondering how to do that?

      Tips to implement a sleep-care routine

      1. Create a sleep schedule
      The best way to implement a sleep-care routine is to create a routine that works for you. Everyone is different, and depending on whether you’re a night owl or an early bird, you’ll want to create a sleep routine that is realistic based on your needs, daily schedule, and preferences. For example, if you typically stay up late and don’t have to wake up for work until 9 a.m., don’t force yourself into a 7 a.m. wakeup time just because waking up early sounds like it’s healthier.
      Instead, wake up at 8:30 a.m. (or 8:59 a.m. We won’t judge) and make sure you’re asleep by 1 a.m. (or about 7-9 hours before, depending on your needs), and then stick to that schedule every day. What matters most is going to bed and waking up at a consistent time so your body knows when it should be awake and when it should be sleeping. Also, get to know the length of time your body needs to sleep. While some people feel great after exactly seven hours, others feel groggy if they don’t get a full nine. Get to know what your body needs and set up a schedule accordingly. 

      2. Unwind from your day 
      Once you have a set bedtime, the next step is to create a nighttime routine that allows you to fully let the day go. You cannot expect to come home from work, eat dinner, work out, clean the house, and then be asleep the moment your head hits the pillow, just because you decided your bedtime was 9 p.m. Most of us need time to decompress from the day and to enter a relaxed state before our body and mind are ready for a restful night’s sleep. A few things you can do to unwind from your day would be journaling, meditating, yoga stretches, pampering yourself with a skincare routine, drinking chamomile tea, taking some CBD, or reading a soothing book (save the thrillers for daytime). Find what relaxes you at the end of the day and give your mind enough time to relax and wind down. These rituals will eventually signal to your body that it’s time to go to sleep. 

      3. Create a relaxing environment
      Your home can either help you relax or cause you more stress. Just like a pile of dirty laundry on the chair or dishes in the sink might make you feel anxious about the next day and have difficulty sleeping, a relaxing environment will help you feel calm. A few ideas to create a relaxing environment include lighting candles, diffusing essential oils, adjusting the temperature, trying blackout curtains, dimming your lights, and removing screens at least 30 minutes before your bedtime. For more recommendations on creating a relaxing environment, click here to shop our favorite products that will help make your home more relaxing. Your bedroom should be your sanctuary, so anything you can do to create an environment that makes you feel safe and calm can make a huge difference in your sleep-care. 

      4. Limit caffeine and naps
      Because sleep-care is not just about making changes at nighttime, be aware of habits throughout the day that might be causing you to lose precious sleep. For example, that 2 p.m. cup of coffee or post-work nap might be confusing your body when it comes to a sleep schedule. While having one cup of coffee or tea in the morning can help some people get through the day, you may want to ditch the afternoon cup. When it comes to caffeine, every body reacts differently, so figure out when to get your last cup in before it affects your sleep (for a general rule of thumb, CNBC suggests no later than 2-3 p.m.) or play around with the difference between coffee and matcha when it comes to your sleep quality. And while an afternoon nap may be enticing (especially without that second cup of joe), taking naps can throw off your sleep later. If you really need a nap, The Sleep Foundation suggests keeping it to a minimum of 20 minutes in the early afternoon.

      5. Be consistent
      While you are finding a routine that works for you, adjust your “ideal” routine with what is most realistic. No one is going to be perfect 100 percent of the time, but your goal should be to strive for a realistic, healthy routine that you can follow regularly and stick to more often than not. When your sleep schedule, nighttime routine, and daily habits are consistent, this lets your internal clock know when you should be going to sleep and waking up. Everyone relaxes and takes care of themselves in their own way, and every body has different needs. So whatever you do to unwind, create a relaxing environment, and get a full night of rest, just be consistent.

      6. Make sleep a regular conversation with your doctor
      While self-care is about how you care for yourself, part of caring for yourself is building and communicating with a team that will help keep you as healthy as possible. While your doctor visits might (and should) cover symptoms, diet, and exercise, make sure that sleep is part of the conversation too. Let your doctor know if you’re having trouble sleeping, if you’re waking up exhausted, or if your work-life balance feels off and you’re not getting enough recovery time. Sleep is obviously an important factor of health, but lack of sleep is a good indicator that your routines or health might need some adjustments. 

      8 Subtle Signs Your Sleep Routine Needs a Major Overhaul More

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      in health and weelbeing

      Watching “Nine Perfect Strangers?” Here’s How To Recreate a Wellness Retreat at Home

      by

      Is it just me, or is everybody bingeing Nine Perfect Strangers? The thriller, based at a remote wellness retreat, is Hulu’s latest buzz-worthy series that fans can’t get enough of. I’m going to be honest: I have not yet watched the show or read the book (it’s on my list, I swear!), but I’m assuming that this is not a wellness retreat that you’d opt into, based on the eerie tone and the fact that The Everygirl’s resident lover of all things spooky, Maddie, is a huge fan (something bad has got to happen). However, the concept of a wellness retreat (not in a thriller storyline) sounds appealing, especially after a stressful couple of years.
      I can’t speak for Nicole Kidman, but the purpose of going on a wellness retreat is to spend uninterrupted time focusing on your physical and mental health. Imagine temporarily giving up your hectic life and busy schedule for sunrise yoga sessions, reiki healing, deep tissue massages, meditation lectures, and health food so good, it’s won awards. No matter what actually happens at Tranquillum House, the show had viewers Googling where and how they can attend a wellness retreat.
      However, leaving your life for a few days and spending a hefty amount of money isn’t always feasible. But good news to those of you who are wellness-retreat curious (or just need a damn break): You don’t even have to leave your home to reap the benefits of a trendy health retreat. Read on for six steps to get the Nine Perfect Strangers experience from the comfort of your own home (or you know, all the good parts before Nicole Kidman gets really creepy). 
       

      Source: Hulu
       
      Plan ahead
      To get the full experience of a serene retreat away from busy schedules, to-do lists, and distractions, you’re going to have to plan ahead to get rid of those busy schedules, to-do lists, and distractions. Start by decluttering your space (more on that below), let friends or family know you’ll be off the grid for the next day or two, and get any chores done ahead of time so you can fully relax. Also, plan out a schedule to follow or meals to make, just like any other wellness retreat would have for you (as for what to put on the schedule or menu, more on that below!). Most importantly, plan to go tech-free while you’re on your “wellness retreat” (you don’t want an Instagram notification or scroll through TikTok to ruin your meditative bliss). 
       
      Turn your home into a sanctuary
      The main reason a retreat is so appealing is because of the environment. You’re not going home to dirty dishes, screaming kids, or a pile of laundry—leaving your home gives you the chance to escape normal life for a little and focus solely on your well-being. Even if leaving home is not an option, you can still update your environment for similar benefits. Once you’ve decluttered and cleaned up, orient sofas or chairs toward windows (for more exposure to nature, even if nature is the view of the building across from you), add plants and greenery throughout your space, play with aromatherapy through diffusers and candles, and set the scene with calming music.

      Source: Hulu

      “Attend” classes online
      Wellness retreats often mean early morning yoga or a meditation session before bed. Just because you don’t have a sunrise view or an instructor standing in front of you does not mean you can’t schedule meditation, yoga, and mindfulness classes (without the hefty wellness retreat price tags). Check out YouTube for a variety of wellness-related classes, lectures, and sessions, or try a service like obé fitness for workout classes, yoga stretches, and meditations all in one place. For extra points, try something totally new, whether you want to amp it up with an online fitness bootcamp or do a 60-minute yoga session with poses you’ve never tried. Wellness retreats mean new experiences, so trying something different from your usual workout or meditation app will help separate your at-home retreat from normal life. 

      Have a DIY spa session
      Let’s be honest: The very best part of a wellness retreat is the back-to-back luxurious spa appointments (and absolutely no guilt spending hours of your day to pamper yourself). To reap the same benefits from home, you don’t need a live-in masseuse or facialist on call. Start with a relaxing bubble bath (or luxurious shower) and apply a face and hair mask, and then go into facial massage, dry brushing, and lymphatic drainage to treat yourself from head-to-toe. In fact, there are dozens of beauty treatments you can do in the comfort of your own home (aesthetician not required). Check out 30 of them here. If you’re interested in other wellness treatments like acupuncture, cryotherapy, or aromatherapy, check out how I tried them at home here. 

      Source: Hulu

      Get outdoors
      Retreats are typically located in a place surrounded by nature to create a calm environment and to help attendees disengage. Nature provides many benefits and will help you feel totally at peace. To get the benefits for free, find a nearby hike to schedule into your retreat schedule. If hiking isn’t your thing or you don’t have trails near you, taking a walk through a nearby park or spending some time sitting at the beach will give you the same effects. If you’re more interested in the wellness retreats that are more active than relaxing, plan some more outdoor activities, like kayaking at a nearby lake or booking an outdoor workout class near you. 

      Make your own menu
      And now for the most important part: food. Wellness retreats around the world have a slew of impressive menus that promise high-quality and tasty vegan, farm-to-table, gluten-free, or totally clean meals. Instead of buying a lot of fruits and veggies and hoping for the best, plan out a menu ahead of time like any good wellness retreat would offer upon your arrival. Explore plant-heavy recipes that taste good and make you feel good, and consider meal prepping in advance so you don’t disrupt your R&R whenever you get hungry. Also, you can take this opportunity to improve your cooking skills. Look up online cooking classes like a DIY sushi class or watch a video to get assistance following a more complicated recipe. 

      Wellness Trends to Try From Home More

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      in health and weelbeing

      Bored With Your Mornings? These Products Will Make You Excited to Get Out of Bed

      by

      Last year, I overhauled my morning routine in the universal attempt to get out of the rut that was 2020. I started journaling, DIYing celery juice, and stretching before the workday started. For a while, this morning makeover made me feel like a brand new woman. The journaling helped me stay motivated, the celery juice helped my digestion, and stretching helped my body wake up. But after a while, these things just started to feel, well, boring. Journaling seemed uninspiring, celery juice started tasting bland, and stretching felt like a chore. The truth is that sometimes, even when habits and routines are good for us, they can start to feel mundane.
      Mornings are hard, and getting out of your warm, cozy bed for the stressful day that awaits you is even harder. But we all deserve to wake up every morning feeling energized, excited, and happy. The trick (besides getting a full seven to nine hours of sleep the night before): making your mornings a little more special. If your usual morning routine feels boring, shop the products below that will make you excited to get out of bed (no celery juice necessary). 

      Equilibria
      Dynamic Roller Duo
      These genius little rollers are my secret weapon for getting out of bed in the morning or staying energized throughout the day. If I need a little more energy (like right before a big meeting or if I’m feeling an afternoon slump), I pull out the Energy Roller from my desk drawer for an instant boost. I also keep the Calming Roller by my bed to use before I sleep or whenever I’m feeling anxious or stressed. Massaging it into my temples or on pulse points can make a huge difference in my mood, thanks to 75mg of CBD per roller and essential oils. Both of these rollers work on a topical level to relieve pressure points, regulate mood, and ease topical discomfort. Trust me, you’re going to want both.
      Use code “theeverygirl” for 20% off your first order!

      14-Cup Coffee Maker
      If the only thing you look forward to when your alarm clock goes off is your first cup of coffee, this one’s for you. Whether you can’t function before you’ve had it or the first sip is the best part of your morning, coffee is a good reason to get out of bed. Try this programmable machine that you set to start brewing right before your alarm goes off, so there’s less time between the minute your eyes open and your very first sip of the day.

      Back Seam Skinny Pants
      Reality check: Of course you’re not going to want to get out of bed if you have to change from cozy PJs to stiff jeans or uncomfortable trousers. Whether you’re back in the office or still rocking workwear while working from home, these ankle pants are cozy enough to feel like loungewear but chic enough to pair with any button-up for even your most serious meeting days. Order a few pairs because they’re all you’re going to want to wear.

      Green Tablets
      TBH, while celery juice is still a practice I love, the ritual started feeling so boring because it just took a lot of work (I mean, homemade green juice every morning? I’m exhausted just thinking about it!). If you’re like me and love the feeling of taking care of your body but hate the effort it takes, I have the answer for you. 8Greens is an Everygirl editor favorite because of the delicious taste, amazing nutrients, and plant ingredients. Add to a cup of water and enjoy!

      Hair Dryer & Volumizer Hot Air Brush
      What’s more motivating to get out of bed than knowing you’re going to have a great hair day? Even if you don’t have time to fit in a full face mask or bubble bath in the morning (who does?), you can still take some time to pamper yourself by getting ready for your day. This hot air brush is not only easier and less steps than a full blow dry and curling routine, but you’ll also have that just-got-a-blowout look throughout the rest of your day. Now that’s worth waking up for.

      Youth To The People
      15% Vitamin C + Clean Caffeine Energy Serum
      Speaking of pampering yourself, if you don’t look forward to your morning skincare routine, it’s time to make some changes. This clean and sustainable serum contains a high concentration of vitamin C (hello, glow!), but it more importantly contains a clean caffeine to wake up and energize the face. Think of it like a cup of coffee for your skin (because it deserves coffee too!). Apply under a moisturizer and SPF for a skincare routine that will get you out of bed.

      Hamilton Beach
      Breakfast Sandwich Maker
      Let’s be real: The best part of mornings is breakfast. If you’re a smoothie-on-the-go kind of girl or have the same avocado toast every morning, no wonder your mornings are boring. You can DIY the breakfast sandwich of your dreams, thanks to one easy, simple step. Trust me, the smell of eggs, bacon, and english muffins alone will be enough to get you out of bed.

      Milk Frother
      One of the changes in my morning routine that has stuck is frothing my creamer. It sounds like such a simple step, but frothed milk immediately turns a cold cup of coffee into a decadent latte or delicious cappuccino. My coffee is no longer a necessity—it’s my favorite morning luxury.

      Le Moderne Wellness Journal
      Tired of the same boring planner and to-do lists? Same. When you sit down to write out your to-do list and create your schedule, make it a ritual you’ll look forward to instead of another mundane moment in your day. This wellness journal helps you track things like sleep, meals, and self-care, and it also gives you space to gratitude journal and record feelings for a practice that’s much more inspiring than “all-staff meeting at 1 p.m.” or “finish folding laundry.”

      Build Your Own Cozy Set
      Getting out of bed is often so hard because it also means getting out of your cozy, comfy pajamas. So what if your outfit for the day was even more cozy and comfy than your old camp T-shirt? If you’re working from home or lounging around the house on the weekends, lay out this dreamy set for an OOTD that will feel better than any pajamas you’ve ever had.

      Amazon | JALL
      Wake Up Light Sunrise Alarm
      If waking up feels more painful than actually getting out of bed, the fix might be as simple as changing your alarm clock. Forget the annoying ringers on your iPhone or sound machine. No matter when you wake up, you can wake up with the sun, thanks to this soothing and gentle light that mimics the sunrise to wake you up naturally and peacefully.

      Frank Body
      Original Coffee Scrub
      If you’re one of those people who don’t feel fully awake until you take a shower, make sure your shower routine is enough to get you excited for the mornings. PSA: Morning showers should not just be a quick shampoo. All it takes is a minute to pamper yourself from head to toe. This non-toxic scrub not only feels luxurious on the body, but it’s also made with coffee grounds so you can get your caffeine fix before you even brush your teeth.

      Magic Spoon
      Grain Free Cereal
      Think about when you were a kid. What was the one thing that got you out of bed before a long day of pop quizzes and multiplication? That’s right, Fruit Loops or Cap’n Crunch. Since you’re now a grown adult and know better than to call sugary cereal a nutritious meal, you can still get the excitement of a tasty bowl of cereal (that won’t give you a sugar crash) with to Magic Spoon. With clean ingredients, high protein, and no gluten, grains, soy, sugar alcohols, or anything artificial, your childhood favorite is better than ever.

      Laura Vanderkam
      What the Most Successful People Do Before Breakfast
      If all else fails and no breakfast, beauty product, or cozy clothing can get you excited about your mornings, look to inspo from the experts. From motivating morning routines to tips for waking up easier, this must-read will give you all the inspiration you need for how to make your mornings a little more exciting.

       

      6 Energizing Rituals I Tried to Upgrade My Morning Routine

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