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      8 Easy Swaps I Made This Year To Become My Healthiest Self

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      For a long time, I viewed “healthy living” as unapproachable and intimidating, mostly because I felt so unbelievably far from achieving it. Up until a few months ago, I ate too much salt, went to bed super late, watched way too much TV, drank a lot of wine, and ordered McDonald’s chicken nuggets more times than I’d like to admit. Before I discovered attainable health swaps for my life, I felt like a bit of a failure in the wellness department.
      This year, I’ve put more focus on the small day-to-day choices that I make instead of becoming consumed and overwhelmed with drastic, unsustainable changes that derail me from even trying in the first place. For me, making healthy swaps for things I was already doing and eating was a great, welcoming approach for living my best life, and now, I swear by it. These eight healthier choices helped me transform the way I look at healthy living and have fueled my fire to keep this lifestyle going:

      1. Matcha instead of coffee
      Don’t get me wrong—I love my coffee and still drink it occasionally. But instead of viewing espresso as a vital necessity to life, I view it as more of a treat instead of a three-cups-a-day routine. After years of drinking almost a pot of coffee a day, I realized that it didn’t even keep me awake anymore, and I felt close to ill when I’d skip a cup. This is when I knew I needed a change. Now, I drink a teaspoon of matcha with vanilla oat milk almost every day, and I’m hooked. Not only does it give me a little bit of a caffeine buzz, but it’s also packed with antioxidants and other nutrients that actually make me feel good about drinking it. 

      2. Reading before bed instead of scrolling on my phone
      Before the last month, falling into a bottomless, deep, dark hole on TikTok or Instagram before bed was one of my most fatal flaws, and unfortunately, my most closely practiced ritual. While I didn’t completely give up scrolling through my phone, I do opt to read before bed instead of being sucked into the blue light blob. I find that reading three pages helps me wind down more quickly than I would spending an hour (or more) on TikTok and allows me to sleep at a more reasonable hour.

      3. Banza noodles instead of traditional pasta
      This is one of the easiest swaps I’ve incorporated into my meal prepping routine. If you aren’t already on the chickpea noodle train, this is your sign to hop aboard. I’ve been a pasta junkie my entire life (perks of growing up with an Italian grandmother), and while I never felt guilty for consuming it in mass amounts, I found that chickpea noodles (low carb, gluten-free, and high in protein) are just as good and so worth the healthy substitute. If I’m going to be eating pasta anyway, I might as well swap it with something that tastes just as great and is a bit healthier, right?

      4. Eating in instead of eating out
      OK, I’ll admit this is probably one of the more difficult “easy swaps” on this list. But I can finally say, now that I’m on the other side, it’s so much easier than I thought it would be. For years, I relied heavily on eating out and ordering on DoorDash, which typically left me feeling bloated, guilty, and—quite frankly—broke. 
      Two things that really helped me gain control over eating out were 1) finding a grocery schedule that worked for me and 2) recreating the meals I was craving in my own kitchen. That included mastering my favorite vodka pasta recipe, figuring out how to make my own Chick-fil-A sauce, and recreating my go-to Sweetgreen salad. From there, I realized that I can in fact cook, and beyond that, I could take the liberty of making healthier versions of some of my favorite meals to eat out. While I still do dine out, I now do it a lot less frequently, which has given me back some financial freedom, helps me make healthier choices at home, and allows me to cherish the times I eat out a bit more.

      Source: Colorjoy Stock

      5. Walks instead of binge-watching TV after dinner
      For a while, I was gridlocked into the routine of plopping down on the couch after cooking, eating, and cleaning up the disaster in my kitchen. Enter four-hour-long Netflix binge-watching sessions with intermittent naps that messed with my sleep schedule and took precedence over any night routine that would set me up for success the next day.
      Now, instead of giving in to the food coma, I engage in a light walk after dinner, which helps me beat the post-meal slump and allows me get some steps in toward the end of the day. Whether I walk and catch up with a friend or enjoy the solitude of a favorite-playlist-filled sunset walk, my post-dinner stroll has become one of my favorite self-care acts of the day.

      6. Dark chocolate instead of milk chocolate
      All of my life, I looked at dark chocolate with disdain because of its bitterness—I didn’t quite get the hype. But now that I’m older, wiser, and more aware of dark chocolate’s health benefits (antioxidant-packed, flavanol-filled, and more heart-healthy than milk chocolate), I gave it another go, hoping my taste buds had changed. To my surprise, I loved it. Now, I opt for dark over milk chocolate whenever I have the chance, and like my matcha vs. coffee switch, it’s an easy swap that makes me feel a lot better.

      7. A flexible activity schedule instead of a rigid workout schedule
      Before, I’d try to hop back on the workout train—lifting five days a week, sustaining injuries, losing motivation quickly—only to fall right back off of the boat. While I kept up with this yo-yo workout situation for quite some time, it’s not until this year that I finally took a step back to reevaluate my relationship with physical activity.
      I still lift weights here and there, but if I’m not able to go to the gym four to five days a week like I used to strive for, I don’t beat myself up over it. The reality is this: Life is busy. We get tired, we don’t have time, or we can’t coordinate our strict hair-washing schedule with a day of dripping sweat at the squat rack. And that’s OK. My new fitness goals focus on moving in any capacity, and I’ve found that taking a more flexible approach has made me more motivated and excited to get moving. Whether it’s a walk in the park, a yoga class, a HIIT session at the gym, or a 10-minute affair with my weighted hula hoop, I’ve found that listening to my body and keeping activity simple and fun has been a game-changer in keeping my activity levels more consistent.
       
      8. Hydrating before reaching for caffeine 
      The number of times in my lifetime that I’ve chugged two cups of coffee before even thinking about water is an absolute tragedy. This year, I’ve really prioritized hydrating, especially in the morning after a night of sleeping and hours of not taking sips of water. Starting my day off hydrated AF helps set the tone for the day and sets me up for success before reaching for my morning caffeine choice. 
      On the days where I focus on my water intake, I find that I have more energy to power through the mid-afternoon slump, have more stamina during my workouts, and am less prone to suffer from that late-afternoon headache and/or annoying right eye twitching. It’s not groundbreaking but, now that I’ve finally hopped on board, I totally get the hype.

      7 Things Every Woman Should Change for Better Health RN More

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      How to Admit You’re Overwhelmed at Work

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      Feeling stressed at work is the worst, but it happens to the best of us. Though you may worry about looking incompetent in front of your boss or disappointing your colleagues, it’s better for your sanity — and your career — to fess up in order to get some help. Here are eight ways to actually let someone know you’re overwhelmed at work, instead of pretending to be “fine,” so you can bounce back like the productive, confident person you already are.

      1. Don’t play the “I’m so busy!” game.
      Admit it: there’s a weird sense of satisfaction in claiming to be “sooooo busy.” It makes you feel important and needed; however, it’s completely unsustainable. Falling into the busy trap will not only make you sick, tired, irritable, and less productive, but also doesn’t allow you to figure out a solution to feeling overwhelmed at work.
      Instead, think through your daily to-dos and fess up some honest answers to important questions: are your priorities straight?  What never seems to get checked off your list (and do you even need to accomplish it)? What should be delegated to a team member? Taking an assessment of how you’re truly spending your time is a helpful first step is deciphering what actions will affect change.

      2. Admit what you don’t know.
      In my first job out of college, I remember spending hours on a project, filled with dread. Why? I had said yes to the assignment, but wasn’t entirely sure how to do the work itself. I wanted to be the type of employee who could breezily problem-solve on my own, and I also hoped to appear more than proficient (aka, impress my team).
      Don’t do this. It’s okay to admit what you don’t know! I mean, there’s a huge difference between shrugging at your manager in a “not my problem, man” kind of way and saying, “I’ve never done this before, but I’m excited to try! Can you help me get started?” Asking for more knowledge is a good thing, and owning up to where you could benefit from reinforcements saves you time and energy in the long run.

      3. Vent to a trusted colleague.
      When you’re freaking out at work, sometimes it helps to just get it out of your system with someone you trust, and then move on. In fact, almost every time I pause from a panic session to grab a coworker and say, “I need five minutes to vent!” I end up feeling better, and more clear-minded afterwards.
      It’s also nice to ground yourself in reality. Talking through a problem, even if you’re not looking for a solution, can allow you to stop jumping from task to task. If anything, literally show your schedule to someone and say, “I’m stressed and need to spend less time in meetings to meet that deadline. Is there anything I could pass on this week?”

      4. Get feedback from someone you don’t normally work with.
      Whenever I get stuck on a project, I ask somebody outside of my team (or industry, or even company, if possible) for input. It is easy to spend SO much time on a creative endeavor, and then realize you can’t even see where you’re trying to go anymore.
      Besides, there’s no reason to try to be an isolated genius. All the best work usually involves multiple rounds of edits and full team insights before going to print or production. So cut yourself some slack, and stop assuming you have to be the hero at work and solve every single dilemma or master every single assignment.

      5. Stop saying yes to more.
      Once, a boss of mine told me, “It’s great that you can turnaround work so quickly when people ask. But make sure you’re doing the right work first.” Yikes. He wasn’t wrong, though. I used to think it was optimal to be the go-to person, always willing to help or step in. Of course, this isn’t always a bad thing, but can easily set you up for failure, because if you’re the person who can be relied on “to help” all the time… you’ll be the person relied on to help all the time.
      More isn’t better — it’s just more, and that can easily be the source of your stress at work. If you’re overwhelmed, you need to refine, not add on. So for every well-meaning coworker who is like, “Hey, do you have 5 minutes to…” give yourself permission to politely decline. Say, “I’d love to help, but I need to focus on XYZ. Did you ask so-and-so?” Ask yourself if somebody else can do that same work, or if you’re the right person to help at that given moment. Or just flat-out learn how to say no: “That’s not going to line up with my priorities this month, but let’s talk about how we can get the work done.”

      6. Figure out what’s temporary and what’s not.
      A friend of mine is a news anchor, and a few times a year, she knows her schedule will be absolutely bananas due to ratings months. Because she can anticipate the overload, she can mentally prep, and since it’s that way for her entire team, it feels much more doable to survive. She also knows it’s just the industry, and not her fault, which helps her keep a cool head.
      If you’re in that boat, take solace in the fact that you’re not alone; in fact, you may be relieved to know you’re not the only person feeling overwhelmed. But if you ask around, and that’s not the case, it might be time to have a conversation with your supervisor.

      7. Take real breaks — and explain why.
      I know you want to look cool as a cucumber no matter what, but this  attitude can be to your detriment. For example, if your coworkers know you as someone who responds to email in 0.1 seconds flat, tell them you’re now batch-checking email at set times. If you can’t seem to make progress on a singular project, devote a day to it and go one hundred percent (okay, 95%) off the grid: shut off your phone, put on a cheery out of office response, and get in the zone. If you’re always waking up early, or staying late, or working weekends, see if you can cut back just a little bit.
      When people see you practicing self-care, they’ll (hopefully!) recognize what a good work-life balance looks like. When you’re intentional and outspoken about your own boundaries and need for breaks, you will be less likely to burn out, and you’ll manage your own energy much better.

      8. Propose a solution to your boss.
      If you can’t find a way to ease up on your own, you’ll eventually need to talk to your boss — which can be terrifying, because you want him or her to see you as a valuable asset who can consistently deliver and add value. The good news is that you can be all of those things and still need clarity or guidance.
      Instead of showing up unannounced and saying, “Hi, I’m drowning in work, help,” take a moment to think through some potential solutions with an attitude of fixing the problem. Look at your job description and consider where you’re outperforming versus falling behind. Ask yourself what seems daunting, where you struggle, what feels completely unmanageable — and the type of help that would make a difference, like more education, less responsibility, or better support. If it is clear you’ve thought through what needs to happen, with tangible examples, it’s likely the conversation will go more smoothly.
      Finally, keep a calm, positive, professional tone. You’re not weak to ask for help, and your boss may not have even realized you needed it. Focus on the fact that you care about your career growth, and remain committed to finding a solution that works for both of you. More

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      How to Actually Get the Most out of Your Workout, According to a Fitness Trainer

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      There are a lot (like, a lot) of fitness myths and exercise tips out there, but perhaps the one that tricks most people is the idea that the more time we spend working out, the more fit we’ll be. While it’s easy to think that gym rats have the advantage, the most strong, fit, and athletic people I know spend the least time at the gym. How? They’re intentional about how they spend their time, mindful about what to focus on, and they maximize the time they do spend exercising. If you want to get into the best shape of your life without spending an unnecessary chunk of time at the gym, here are six easy tips to get the most out of your workout. 

      1. Be specific with your goals and plan
      While fitness can be a great hobby and a fabulous social scene, getting in shape isn’t something that happens by accident. If you’re interested in accomplishing a goal or making lasting changes, it’s time to get intentional. Instead of taking random classes, aimlessly wandering the gym, or going for an open-ended jog, evaluate your goals and make a plan. For example, if you want to build muscle, commit to strength training three times a week and do cardio twice a week (And be specific about those workouts: dedicate one day to upper body, one day to lower body, and one day to core). If you want to run a marathon, do less boxing classes and start training. If you’ve always wanted to do pull-ups, dedicate strength training days to your upper body and get familiar with the pull-up assist at the gym. Specificity is key, and the more focused you are on what you want, the quicker you’ll achieve it.

      2. Focus on form
      You might be itching to grab those heavy weights to show the trainer/instructor/hot person in the squat rack how strong you are, but if the weight has you sacrificing your form, scale back. While the goal of strength training is to get stronger (duh!), good form should always be prioritized over heavy weights. If something doesn’t feel right, that means it’s probably not, so drop down in weights to ensure that you’re staying safe. My golden rule? If you’re increasing weights, don’t increase more than five pounds on dumbbells or 10 percent weight on barbells.

      3. Write it down
      Recording the exercises you did, the weights you used, and the way you felt might seem tedious, but keeping tabs on your performance is the best way to improve. If you’ve been using 15-pound dumbbells for the past year, try going up to 20-pound dumbbells and see how it feels. Write down what exercises you did, how many reps you completed, and how challenging it was. Then, the next time you do that same exercise, refer back to your notes and choose a weight or exercise that will both make sense and challenge you. Knowing what you’re doing (and when it’s time increase or adjust) is key to understanding your strengths and weaknesses. Recording your workouts is also beneficial for seeing progress and knowing when it’s time to celebrate new personal records (because celebrating is important too!). 

      4. Prioritize recovery
      No athlete gets by without recovering just as hard as they work, so make sure you schedule days to rest, stretch, and give your body a break. Whether you take the same day(s) off each week, choose rest days based on your schedule, or wait for your body to tell you when it needs a break, make sure you don’t work out more than six days a week (at most). While going hard every day might seem like the right way to achieve your goals faster, putting too much stress on the body without any time for recovery can cause injuries, overtraining syndrome, and deep fatigue that will derail your training. Listen to your body, chill out, and take breaks for optimal results.

      5. Be consistent
      Consistency is key. Rest days are certainly a valuable part of getting in shape, but working out occasionally or whenever you’re “in the mood” will not be enough to help you accomplish goals. Doing something, even on days when you’re tired, grumpy, or simply don’t feel like it, is better than doing nothing, and it will help you keep your routine. Staying consistent turns exercise into a habit, and an ingrained habit makes the difference between long-term success and failure. My best advice: Schedule your workouts like you schedule meetings, appointments, and hot dates. If you really don’t want to work out or don’t have time for a full 60-minute class, take a walk or do a yoga flow.

      6. Implement a fitness test
      Nothing is more motivating than seeing your hard work pay off, so schedule a fitness test every four weeks to keep track of where you’re improving and what you want to continue working on. A fitness test can be as simple as counting how many burpees you can do in a minute, how fast you can run a mile, or anything that allows you to see changes from month to month. Don’t think of these fitness tests as a final exam but rather as a road map for how far you’ve come and where you want to go (“Wow! I decreased my mile time by 10 seconds!” or “Looks like my mile time stayed the same, so I should schedule more speed work into my training next month.”). Knowing what has improved and what you still want to improve on will help you stay on track with your training and keep you aware of what you should focus on in order to reach your goals. More

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      The Affordable Amazon Bike Shorts Our Fashion Editor Swears By

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      When a new season rolls around and new trends start to pop up, I’m usually excited to try around 80 percent of them. But the other 20 percent? I avoid them like the plague and curse the day they dared started showing up on anyone’s radar—and at the tippity top of that list used to have “bike shorts” written with red underline.
      Two years ago, bike shorts were synonymous with the rise of the “Insta baddie” and felt like the least wearable concept in the world to me. Even last summer after investing in a couple of pairs, I found myself never reaching for them because they just didn’t feel right—no matter what I did or what I paired them with, they just didn’t look flattering. Lo and behold, all it took was a glorious pair of Amazon bike shorts to completely change my mind.
      After seeing an endless stream of bike short inspiration pictures on my Instagram feed, I realized what my problem might be: all of the bike shorts I was wearing were just too long. The seven-inch, standard inseam hugged my short thighs in all the wrong ways, and I needed a version that was a couple of inches shorter if I stood a chance at pulling off the summer version of leggings so many swear by. The problem? All of the pairs that the people I followed swear by cost upward of $60, something I simply wasn’t willing to shell out on a piece that was still such a gamble.
      In a stroke of genius, a thought hit me: maybe the Amazon company that made my all-time favorite leggings also sold bike shorts in the same buttery-soft material. And to my luck, they did, and in the six-inch inseam I had been hoping for—and at less than $20, it was an immediate purchase.
      Fresh out of the package, I knew I was in for a treat because the shorts were in fact the same material as my beloved Lululemon dupe leggings. They’re just the right thickness and the softness of pairs that usually cost four times the price. When I put them on, I knew I had found exactly what I was looking for: they hit me at a part of my leg that felt infinitely more flattering, and the material wasn’t too compressing. 

      I styled them in the most comfortable and basic of ways, with oversized tees and sweatshirts, and it’s become my everyday, work-from-home uniform. I feel cool and laid-back and slightly more put-together than I do in my go-to running shorts, and I’ve completely fallen in love with them. I ended up ordering—and this is not an exaggeration—four more pairs so I had more options throughout the week. 
      I try to designate certain clothes for working out versus lounging, so I dedicated two pairs specifically to my workouts, and they performed great for that too. They didn’t slip or slide whatsoever and kept up with both running and HIIT workouts. 

      Of all of the pieces I’ve found on Amazon this year, these are the ones I’d rank as #1.
      I’ve never felt the need to buy anything in so many colors in my life, but I still find that every time I go to do my laundry, I’ve gone through every pair. If I’m not at the office, I’m wearing these, and I know I’m going to be grateful for them all summer long. Trust me: you can skip the cult-favorite investments and go for these instead.

      6 Versatile Ways to Wear Your Bike Shorts More

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      Start Today: Everything You Need to Know About Weight Training

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      Wellness comes in many iterations with endless interpretations, and that makes the possibility of discovering a fitness regimen that works specifically for you and your lifestyle all the more possible! In the interest of examining every possible option to improve physical health, I would like to make the case for weight training as the perfect exercise for all of you busy, powerful women out there that are interested in factoring a new workout into your lives.
      Full disclosure: I don’t mean bodyweight strength training. I mean building up to use a barbell, free weights, and kettlebells. That’s right, I’m talking about dominating that section of the gym where all the dudes stand in front of mirrors acting like they know what they’re doing, busting out biceps curls. Strength training is one of the most rewarding skills one can master with just a few simple and extremely functional movements. If you would like to get started with weightlifting or have already started working on some movements, keep these tips in mind throughout every stage of your journey:

      You Won’t Bulk Up (Unless You Want To)
      One of the great things about strength training is its choose-your-own-adventure methodology. It’s a very common belief that you’ll start bulking up the minute you so much as look at a set of dumbbells. But here’s the thing: that’s simply not true. It requires a massive amount of time, effort, and intention to bulk up. If you don’t want to take my word for it, we polled a handful of experts and the common thread between all of their replies was this: most women don’t have anywhere near enough testosterone to bulk up the way men do.
      The benefits of strength training are so much more than this myth. Shelley Armstrong, Ph.D., MAT, MCHES, laid it all out for us: “Lifting weights two to three times per week is extremely beneficial for women to reduce their risk of osteoporosis by promoting bone health. Between the ages of 30 and 70, muscle mass and strength decrease by an average of 30%, mostly due to inactivity. Weight training can prevent or even reverse this process and, in turn, provides the following benefits: improved performance of physical activities, prevention and management of chronic diseases, improved joint health, prevention and treatment of low-back pain, injury prevention, relief of aches and pains from stress or after prolonged sitting, improved posture, and improved quality of sleep.”

      Repetition is Key
      If you have never tried any basic strength training movements, odds are your first attempt at even the most basic movement will not be perfect — and that’s OK! In fact, it’s wonderful because your muscle memory will only build relative to the frequency of your training. The more you pick up a weight, the more familiar with the movement your muscles will become. Think about your favorite beauty tool. When you first bought it, there was a period of time in which you probably weren’t using it as seamlessly as you did after you conducted a little bit of research and practiced with it each morning. Before you knew it, that practice turned that tool into an integral part of your beauty regimen.
      Practicing weightlifting movements is very similar. At first, it will feel foreign and strange. But after a few weeks of repeating movements consistently, the muscle memory will develop. Trying using a PVC pipe or a training barbell to begin and practice in the mirror until the movement feels like second nature and a seasoned eye confirms that the movements look correct. Practicing with a PVC pipe or a light barbell will simulate the real thing for your muscles and teach you the correct way to grip and move around the bar. All it takes is 5 or 10 minutes of repetitive, concentrated work and before you know it, those movements that felt so foreign to you will start to make sense and you’ll see significant jumps in your strength when the time comes to load up the bar.

      Source: @pure_barre

      Go for the Real Thing
      Don’t be afraid to skip weight machines with cables and tracks. While a lot of these machines are very useful for isolated exercises, it can be difficult to get a full-body workout and genuinely build strength. Not to mention, working with free weights or the barbell will allow you to apply your strength training directly to your everyday life, almost immediately, and teach you to lift heavy objects without running a risk of injuring yourself.
      Free weights, like dumbbells or a barbell, work more than one muscle at a time. For example, using a Smith Machine for bench press will not activate your core and lats like dumbbells or a barbell will due to the fact that the barbell in a Smith Machine is on a guided track. You can work up to a heavy press with a Smith Machine, of course, but the barbell is so isolated that you lose the benefits of having to stabilize the weight on your own with additional muscles. So when in doubt, reach for free weights. If you concentrate and are conscious about the muscles you’re working on, you’ll be sore in places you didn’t even know were there!

      It Requires a Full Effort
      Approaching weight training with an open mindset and conviction is key to achieving strength training greatness. Weight lifting is a skill that requires genuine time and patience to build correctly. It also requires you to pay attention to what your body is telling you, like when to back off and when to push yourself. In weeks when you need to take it slow (or even add more rest days), lower your weights and focus on technique. When your energy levels are up, don’t be afraid to push yourself and break personal records.
      Full effort not only pertains to the approach—but also applies to consistency. The American Heart Association recommends incorporating strength training into a workout regimen at least twice a week, and this is great as a starting point. If strength training is something you want to work on, keep a consistent schedule and get into the gym (or pick up your at-home weights) a couple of times a week. This will work wonders for gaining knowledge, developing the skill, and seeing results.

      You’ll Feel the Benefits Beyond the Gym
      At a certain point, when you’ve been training consistently and mindfully, the benefits of weightlifting will start to become apparent to you beyond what you’re able to accomplish in the gym. You’ll find you’re less winded after climbing a flight of never-ending stairs and heavy luggage will be no match for your strong back and shoulders. Not to mention, an arduous task like moving into a new place will not seem as strenuous once you’re able to apply your functional movement knowledge to that dreaded of all dreaded tasks: lifting boxes. It’s also extremely important to note that strength training is great for cardiovascular health and strengthening muscles to help prevent injury, and can also improve your mental health!

      Source: @hannahbronfman

      Start With These 3 Basic Movements
      There are three simple movements anyone can start with to build an understanding of weightlifting and strength training: deadlift, squat, and push press. These three movements cover the core, functional movements of strength training and will be a great way to establish a foundation to eventually introduce more complex movements into your repertoire.

      Deadlift

      A deadlift is a very simple, functional movement in which the barbell is lifted from the ground at the lifter’s shins, up to hip height, and then returned to the ground. This movement is great for building strength and athleticism and introduces the lifter to the essential motion of hinging at the hip. Deadlift will strengthen your core, hamstrings, and back and can be mastered with either the barbell or dumbbells. It’s a very simple movement without many complex components and will give any beginning lifter a great introduction to strength training.

      Squat

      The squat is fantastic for building core and leg strength. With feet slightly wider than hip-width apart and turned slightly outward, place the bar at the top of your back and narrow your grip to sit slightly outside of your shoulders to engage your back. Once you’ve adjusted the placement of the bar, engage your core, squeeze your glutes, and lower slowly and controlled until your quads are parallel with the floor. Then raise up in a controlled way, squeezing your glutes at the top.

      Push Press

      The push press is another great movement for beginners to learn because like the deadlift, it incorporates another fundamental motion to weightlifting: explosive hips. With feet shoulder-width apart and the barbell or dumbells at your chest with your elbows pointing forward, bend your knees slightly and drop into a quarter squat. As you press into your heels and drive up through your legs, push the bar over your head and lock your elbows. This movement will introduce you to the explosive hip movement that is key to mastering more complex lifts and will build your shoulder and core strength.

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

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      We Asked Experts if Aphrodisiacs Actually Work

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      “How can I improve my sex drive?” is the question heard around the world and frequented on Google searches. One of the most common answers is, of course, the mystical “aphrodisiac.” It’s like we’re all having sex life FOMO, thinking there’s some pill we can take or food we can eat to achieve that “mind-blowing sex” we all hear so much about. As a nutrition nerd myself, I have a lot of questions about whether or not food can truly boost libido—basically, I want to know if we should be buying oysters and dark chocolate in bulk. Since there’s so much controversy over the topic, I grilled sex and nutrition experts to find out what aphrodisiacs really are and if they work. Spoiler alert: The answer might surprise you. And on that cliff hanger, read on for my deep dive into aphrodisiacs and a few key takeaways that can help you improve your sex drive. 

      What really are “aphrodisiacs?”
      So you’ve heard the word before, but who came up with the idea that food can help you have more (and better) sex? Turns out, aphrodisiacs have a long history and are certainly nothing new. Herbs and spices (like basil, mint, and cinnamon) were used in ancient and medieval times as “love potions,” and legend has it that Aztec ruler Montezuma II drank more than 50 cups of chocolate before “entertaining a woman” (sign me up for the chocolate—no entertaining necessary!). Plus, the word itself comes from Aphrodite, the Greek goddess of love and beauty. Many cultures around the world have a long history of using foods and concoctions to enhance sexual desire.
      Beyond the ancient legends, aphrodisiacs have been talked about in recent history as a supplement or food that can help boost desire, drive, or pleasure. “Aphrodisiacs refer to substances such as food, drinks, drugs, or medications we put into our bodies with the goal of facilitating sexual arousal and desire,” explained Dr. Justin Lehmiller, a research fellow at The Kinsey Institute. Aphrodisiacs have been used to describe foods that are pleasurable and therefore stimulate other pleasure in the body (like chocolate), ingredients that ignite the senses (like spices and herbs), or foods that are said to contain nutrients that actually spark or increase arousal (like oysters). So is there any truth to the ideology that’s been around for thousands of years?

      Source: We Vibe | Unsplash

      Do aphrodisiacs work?
      The short answer: maybe, maybe not. Of the experts I talked to, most agreed that there is not enough evidence to back up the fact that figs can turn you on or strawberries can help you have a better orgasm (sorry room service, but we’ll still take the champagne!). “There is little scientific research to support that aphrodisiacs benefit an individual’s sex life,” said Dr. Azza Halim, a board-certified anesthesiologist and physician. “There’s a lot of debate about whether aphrodisiacs actually work as intended,” Lehmiller agreed. “The evidence is scarce and more research is needed. The data we have suggests that some aphrodisiacs don’t work at all, others do, and others only work due to placebo effect.” In other words, stay tuned. More research needs to be done on if foods can have a libido-boosting effect, and the research so far is not enough to confirm or deny. 
      But what I found really interesting was that many experts focused not only on if aphrodisiacs work but also why we’re looking to aphrodisiacs in the first place. After all, libido is a vital sign—a low sex drive could be the body’s way of communicating that it needs something. Therefore, the question is not just how can we improve our sex drive, but why is our sex drive lacking in the first place? Dr. Halim recommends always speaking to a medical professional if you’re experiencing low sex drive, since it can be caused by a multitude of factors like medications, poor body image, hormonal changes, and stress.
      “Several aspects of a woman’s life may have an impact on her sexual desire,” agreed Dr. Tara Thompson PharmD, a pharmacist, medical advisor, and sexual health educator. “Menstrual cycles, hormonal contraception, breastfeeding, perimenopausal, and postmenopausal states can send the libido packing. Lifestyle changes, psychological difficulties, relationship problems, and switching or discontinuing medications may also keep sexual feelings at bay.” Sure, the idea of aphrodisiacs sounds sexy and alluring, but think about it: We shouldn’t need to improve our sex drive if it’s healthy in the first place. “Aphrodisiacs are not a quick fix or instant solution to low sex drive,” confirmed Lovneet Batra, a celebrity nutritionist and author. Bottom line: We don’t know much about whether or not foods can truly boost desire, arousal, and pleasure, but we do know that low levels or lack of desire, arousal, and pleasure should be treated at the root rather than opting for a “boost.”
      So with the lack of research around aphrodisiacs and the focus of treating the root cause of a low libido, it may not be the best idea to buy asparagus or cinnamon in the name of having an orgasm. However, experts agree that there are lessons we can take from aphrodisiacs that can help you make the most of and tap into the sex drive you already have (after you talk to your doctor if you’re experiencing low libido, of course). Below are some of the things I learned from talking to experts about aphrodisiacs that might actually help your sex life. 

      Source: Christina Rumpf | Unsplash

      5 ways to make “aphrodisiacs” work for you:

      1. Personalize and define your own aphrodisiacs
      We can redefine the word to be less about “oysters contain zinc which boosts blood flow to genitalia” or “chocolate turns on pleasure signals in the brain” as we’ve typically talked about aphrodisiacs and turn it into what makes you turned on instead. Sex doesn’t always have to be so scientific—it can be (and should be) as simple as what feels good to you. “Aphrodisiacs can be less generalized and more customized to the individual, based on their past experiences and psychology,” suggested Dr. Jared Heathman MD, a Houston-based psychiatrist. “A meal prepared like the food at someone’s wedding reception can stimulate subconscious thoughts and emotions that put someone in a pleasurable mood.”
      Think about what tastes and scents are pleasurable to you or spark a pleasurable memory. Maybe a glass of red wine tastes (and smells!) decadent, or a tropical fruit like papaya and mango remind you of that steamy vacay you took with your significant other when you were first dating. Basically, use your senses more regularly and indulge in the things that bring you pleasure, and your sex life will follow suit. 

      2. Eat an overall healthy diet for a healthy libido
      So here’s the good news if aphrodisiacs are still alluring to you: It can’t hurt to incorporate foods considered “aphrodisiacs” like pomegranates, dark chocolate, watermelon, and artichokes into your diet. Whether or not they boost sex drive, they’re still good for you. But technically, any whole foods like fruits and veggies can be good for the libido since a healthy libido is a sign of a healthy body. “Any food that increases your health in general can help with sex drive,” explained Dr. Carol Queen PhD, Staff Sexologist at Good Vibrations. “Your diet plays a large role in your sex drive,” agreed Heather Hanks MS, a nutritionist based in Michigan. “Eating a diet high in anti-inflammatory foods (such as fruits and vegetables) can help regulate hormones and reduce inflammatory symptoms and conditions that may reduce sex drive.” In the end, any foods that are good for you are good for your libido too. 

      3. Focus on the nutrients
      Another interesting thing I learned is that oysters or chocolate are not magical foods put on this earth to make you horny (sorry ’bout it!). Instead, certain foods are considered aphrodisiacs only because of the vitamins and nutrients they contain. “Honey is known as an aphrodisiac because of its high content of vitamin B, which is essential for the secretion of testosterone. Oysters are a clichéd aphrodisiac because they contain zinc, which is necessary for the production of testosterone in men and prolactin in women,” explained Candela Valle, resident nutritionist for MYHIXEL. 
      “Bananas have a high level of B-vitamins and potassium, and pomegranate is rich in Omega-5s and antioxidants that are good for hormonal balance,” Batra added. Why does this matter for your libido? Because knowing that it’s the nutrients rather than just magical superfoods tell us that an overall healthy diet with a variety of fruits and veggies will give you the needed amount of antioxidants and nutrients to keep your sex drive healthy. The “aphrodisiac effect” actually comes from healthy levels of vitamins and minerals, not from specific foods. If you’re lacking or deficient in any of these, talk to your doctor about supplementing or changing up your diet rather than loading up on one food. 

      Source: Charisse Kenion | Unsplash

      4. Be aware of the power of the mind
      Let me rant about the concept of the “placebo effect” for a sec. “Placebo” has gotten a bad rep these days. We use the word when referring to being tricked into shelling out $$$ on trendy wellness supplements, to define the “sugar pill weeks” in a birth control pack, and to explain why we feel better after only one Advil (everybody knows taking one Advil is like having just one bite of cake: It does nothing). We also use it when questioning if aphrodisiacs truly work or if they’re “just placebo.” But I don’t see placebo as meaning failure; it’s actually proof of how powerful the mind is. In other words, if you eat spicy food and have passionate sex afterwards, does it really matter if it’s physical or psychological? To be frank, what matters is that you had passionate sex. 
      “The power of belief is strong, so if you take something you think is an aphrodisiac and you believe it will affect you a certain way, it just might.” Dr. Lehmiller agreed. Essentially, if you something (whether it’s a food, outfit, or playlist) makes you feel more sensual, who cares why? I say screw the science and lean into whatever makes you feel good. 

      5. Be intentional about habits and rituals (they can have an “aphrodisiac” effect too!)
      It’s time we stop defining “aphrodisiacs” as just food and supplements and instead start looking at how habits and rituals can increase our sex drive too. “Certain healthy habits can not only affect your mood, but can also be advantageous to regulate sexual activity,” Valle said. In short, anything that makes you feel happy and good is also doing something for your sex life. For example, regular exercise, actively managing stress, getting regular check-ups with your doctor, and prioritizing self-care are all habits we know can improve libido, simply because they work to treat or prevent common causes of low libido like stress, feeling disconnected from relationships, or chronic symptoms in the body.
      I’ve learned a lot from the many different opinions from various experts, and I think the bottom line is this: A healthy sex life is actually not a mysterious legend we constantly have to be searching for. It’s truly as simple as taking care of our bodies and leaning into what feels good for each of us. Whether or not dark chocolate and red wine are part of that is completely up to you. More

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      5 Ways We’re Changing Our Workout Routines for Summer

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      You go to the same gym every day, do the same type of workout class, cool down the same way, or schedule workouts at the same time. Sound familiar? If so, I have an important PSA for you: it’s time to switch it up. Not only does changing up your workout routine work different muscles and ensure your body stays challenged, but you’ll beat workout boredom and stay present instead of going through the motions. Luckily for those of us who are in desperate need of a change, summer is the perfect time for a few workout upgrades (read: more energy, more time spent outdoors, and more fun). Here are five ways we’re changing our workout routines for the summer season and how you can change yours too.

      1. Switching to more energizing workouts
      If you’re stuck in a rut because you only do one kind of workout, summer is your solution. Thanks to longer days, warmer weather, and brighter sunlight, we often have the most energy in the summertime, so take advantage and up your workout intensity. I love a relaxing yoga flow and soothing pilates sesh as much as the next girl, but when the sun is shining and the weather is warm, I’m ready to break a sweat and have some fun. Whether you’re typically a yogi or tend to opt for slow and relaxing workouts, summer is the season to try something different. Thanks to obé fitness, you can easily up your workout routine by adding in cardio boxing (way less intimidating than you think!), yoga sculpt (set to Drake instead of typical relaxing music), or high-intensity dance classes (see: Beyoncé-themed). Not only will you challenge new muscles and get your cardio on, but you’ll be having way more fun, all season long. 
      Use code TEG50 for a 7-day free trial + 50% off your first month of Obé!

      2. Getting outside
      Is it just us, or does the warmer weather leave you with a constant itch to get outside? TBH, I’m temporarily taking a break from air-conditioned gyms or indoor studios, and I’m taking my workouts outdoors instead. Whether you’re taking your jogs from the treadmill to the sidewalks, laying out a yoga mat in the park, or taking some outdoor classes (at least something good came out of quarantine), bring your workouts outdoors this summer to simultaneously break a sweat, enjoy the weather, and get some sunshine. To make outdoor workouts work for you, make sure you’re stocked up on everything you need, from sweat-resistant SPF (a must!) to the right kind of shoes. 

      3. Experimenting with different times of day
      Longer days mean more sunlight, and more sunlight means more energy (think about it: waking up at 7 a.m. when it’s already bright and sunny is way different than waking up to a dark, cold 7 a.m. that still feels like nighttime, right?). Take full advantage of the longer days by experimenting with workouts at different times of the day. If you’re not usually an early riser, get to bed extra early and wake up with the sun to try out a workout before your workday. If you prefer relaxing mornings, go on an evening run while the sun is still out (good news: you have plenty of time). At the very least, you might feel less bored in your same old workout routine, but you also might find that your energy levels and endurance are better at a different time of day.

      4. Turning workouts social
      So you and your friends are all vaccinated and can finally be together after months of social distancing; why take a break from your social summer to work out when you could make exercise a little more fun? This season, we’re breaking out of our gym routines to incorporate some more time with friends while still staying active. Grab a friend and try a new workout class, or go on a hike or bike ride instead of your usual post-work drinks. Not only will working out with a buddy keep you motivated (we’re all about some friendly competition in the name of health!), but you’ll have way more fun with your workout routine. If we’ve all learned one lesson this year, it’s that life is too short to not enjoy time with the people we love–that goes for our workouts too.

      5. Less designated “gym time” and living more actively
      PSA: “fitness” doesn’t have to mean hour-long workouts at the gym or a designated time of the day; instead, it can be as easy as living more active and less sedentarily. One of the best parts of summer is that walking everywhere is not only possible, but it’s pleasant. Cue up your favorite summer playlist or a new podcast episode and vow to walk everywhere possible (bonus: it’s better for the planet). For farther destinations, get creative about your transportation: walk to the further train stop to get in some extra steps or try bike riding for a quicker method that’s still active. Also, get creative about how you’re spending your free time: take a break from your beach read to swim, or use your Saturdays to go on scenic bike rides. Why spend more time in an air-conditioned gym when you could be working your muscles and building endurance by just living life?

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

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      Feeling Burnt Out? Here Are 7 Ways Experts Recommend Dealing With It

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      Burnout: You know it, you don’t love it, and you’ve probably Googled “how to deal with burnout” at some point in the past 365 days. The cherry on top of the annoying AF cake? Women experienced more burnout than men in 2020 (as if we didn’t have enough going on). Many of us are emotionally fatigued from a crazy year, feeling overworked, and don’t get enough rest or off-time. What’s a girl to do? Since burnout is way too common, I grilled some holistic doctors and health coaches at Parsley Health for all of their best burnout tips. Whether you’re way past the point of exhaustion or you just know your job, schedule, or life feels unsustainable, it’s time to make some changes. Read on to see how seven doctors and health coaches prevent, deal with, and heal burnout. 

      1. Fit in more movement
      “Implement restorative mini-moments throughout your day. When you may not have larger blocks of time available for self-care, take five minutes to breathe deeply (such as the 4-7-8 method or box breathing), stretch, step outside for some sunshine, or to snuggle your pet—it can make a profound difference in the way you feel (and in lowering cortisol levels). Consider setting reminders on your phone or using a time cube to take mini breaks throughout your day (like every 60-90 minutes if your schedule allows).” –Ivy Carson, NP-BC, IFMCP

      2. Create boundaries
      “Create a physical boundary around work life and home life (this is especially important when working from home!). By establishing a physical boundary or action, you’ll be sending a strong signal to your brain that work is done for the day and you can ‘shut down’ your work brain to transition to your non-work self. For example, practice breath work at the beginning and end of your workday, or make a ritual around both turning on and shutting down your work station. It can be something as simple as listening to the same song to both start and end your day, but whatever it is, a daily ritual will signal to the brain when you should be working and when you should be ‘off.’” –Erica Zellner, MS, CNS, LDN

      3. Be mindful of your energy levels
      “I call it a body budget: Treat your energy levels the same way you would maintain your bank account. Avoid getting in the habit of spending too much energy without replenishing it. Try to identify the activities, people, and things that bring you energy and make them a regular part of your routine to balance the energy you spend on work, tasks, and even taking care of loved ones. Just being aware of what’s draining your energy versus what’s giving you energy can treat existing burnout or prevent it entirely.” –Tina Ralutz, MS, RDN

      4. Do something every day that inspires you
      “A lot of the work I do is left brain dominant, so I like to fit in creative work like designing and styling ethnic clothing or jewelry (like clay work). However, it’s not something I do only if I find time—it’s a non-negotiable and my protected time. Just like I show up for work, I also show up for myself every week and every day. My affirmation is to do something every day that inspires you (rather than ‘expires’ you) since inspiration creates energy.” –Nisha Chellam, MD

      5. Get restorative sleep
      “Ensuring that you are getting restorative sleep will help you prevent and heal from burnout. Not looking at your phone for 30 minutes (or more) before going to bed can help decrease cortisol and allow melatonin to rise for restorative sleep. Also, creating a relaxing environment is really helpful. For example, dimming the lights as it gets closer to bedtime will help with that cortisol and melatonin balance. When we are getting restorative sleep, we feel like we can take on the next day. We’ll also be more focused, feel more optimistic, and choose food and movement that will better support our health.” –Amanda Perrin, MS, RD

      6. Be intentional about your productivity 
      “I love using The Eisenhower Matrix (a productivity method), to help me decide what tasks I should prioritize, plan, delegate and remove from my plate. It can really help to avoid the ‘urgency trap,’ or that feeling like everything is on fire all the time, which so often leads to burnout. This is a great tool if you feel like you’re always spread too thin or feel like you’re busy all the time but not noticing any progress in your goals.” –Erin D’Elia Assenza, Health Coach

      7. Lean on the people you trust
      “While you can’t always choose your colleagues, you can choose the amount of energy and time you place into cultivating and strengthening bonds with the coworkers that resonate with you and you feel a connection with. Positive thinking is great, but touching base with colleagues on the struggles or hardships with your job is beneficial in decreasing burnout risk.” –Dawn Rene Johnson, DO, IFMCP, MHA More