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      Fitness Classes Are So Different When You’re the Biggest Girl in the Room

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      I’m a pretty social person. I enjoy being around a group of people and I would rather go to a group boot camp than have a personal face-off with a treadmill any day of the week. I’m comforted by going to group classes because I feed off good energy and love to be around people who are working just as hard I am to achieve their goals, but I won’t lie like there aren’t anxious thoughts running through my mind before I go to a group fitness class. I often think to myself: Do fat people even take this class? Am I too out of shape to even be in here—like is there a prerequisite to this one? Will I be able to keep up? Who is the instructor?So many anxious, intrusive thoughts run through my mind because my “otherness” will be apparent as soon as I enter the door. I righteously assume I’ll be the largest person in class. I’m 5’8″ and 340 lbs with a wide set of hips and a very big butt. Listen, I’m used to taking up space, but I’m not used to being comfortable in spaces that treat me as “other” instead of included.   

      Being the fat girl in the fitness class feels a lot like when Regina George told the group sweatpants were all that fit her and Gretchen Weiners yelled out, “YOU CAN’T SIT WITH US!” It feels isolating and unwelcoming if the class environment isn’t intentionally inclusive. (The keyword here is intentionally.) It’s not enough to allow fat bodies, disabled bodies, or out-of-shape bodies access to fitness space without also considering how those bodies will be able to successfully function within the space.
      Though accessibility to fitness spaces is an issue, it’s important to think about whether or not the infrastructure or the culture of the fitness space proactively and intentionally supports those who aren’t “fit” or as able-bodied as others. Inviting large, disabled, or out-of-shape people into a space without any practices or systems in place to work with them is flat-out cruel if the class or the instructor lacks the tools, expertise, and proper attitude to accommodate larger-bodied people. Have you ever been the one under or overdressed at a dinner party? Have you ever showed up somewhere and you were the only one who didn’t know anyone else? It feels awkward and embarrassing, so instead of enjoying the scene, your only thought is how quickly you can make a beeline out of there without being too noticeable. That’s what being the largest person feels like. 

      I recognize that more often than not bodies like mine aren’t widely represented in group classes or fitness centers at all. No biggie. That doesn’t bother me. What bothers me is how thin spaces respond to, or worse, completely ignore, the “elephant in the room.” The elephant being many fitness instructors’ inexperience, ignorance to the fact, inability, or flat-out refusal to create a positive, supportive environment for everyone. Fitness trainers or class instructors should be well-equipped and knowledgeable on how to positively respond to and work with people of all shapes, sizes, and levels of ability. If larger people, disabled people, ill people, out-of-shape people, or anyone that wishes to be active, instructors should know how to foster a positive relationship and work within their limits.  I wish I could tell some fitness instructors this:

      1. Don’t ignore me
      Don’t act like the fat girl doesn’t exist. Please, for the love of God, read the room. Everyone in your class will not come with the same level of ability—fat or not. So to ignorantly assume a person’s activity level or their ability based solely on what they look like is unfair and pretty discriminatory. Thin people can be unhealthy and out of shape. I have several skinny friends who haven’t done cardio since high school P.E. Just because someone is larger or has a noticeable physical deformity doesn’t mean they aren’t capable and strong and healthy. Please, pay attention to who’s in the room and be willing to have a certain degree of flexibility in your teaching. If you notice someone struggling, offer to help them. If you notice someone doing well, continue to encourage them. 

      2. Offer modifications (without being an asshole).
      You don’t have to pull me aside, patronize, or ostracize me. No need in bringing attention to my body which already commands attention. While we’re going through the class, simply voicing alternatives is beneficial. An unwillingness to offer modifications is very ableist—regardless of a persons’ size. In case you’re unfamiliar with the term, ableism is “discrimination in favor of able-bodied people,” according to the Oxford dictionary. In context, an ableist attitude doesn’t just separate people between who’s fat and who’s thin, but also who is disabled? Who is nursing an injury? Unfortunately, an ableist attitude permeates the culture of many fitness facilities and consequently, their instructors. I’ll encourage all of you who are fat, disabled, unfit, or somehow short of “able-bodied” to question your instructor or gym on how they cultivate an atmosphere that isn’t ableist? If they can’t answer, it’s not the place for you. 

      3. Don’t dismiss my physical limits as a lack of effort.
      Listen, Jillian Michaels, I know you want me to “push myself,” but there are certain things this out of shape, inactive, and heavy body simply cannot do, and no amount of effort is going to change that right now. As time moves on and strength increases, it’s perfectly fine to encourage larger bodies to do more, but don’t think someone who is larger or relatively inactive will be able to do the same activity as someone more in shape. 

      When it comes to fitness, every body is different. Some are “in-shape” while others are unfit. Some are larger and heavier while others are light and slender, but none of that should matter. Our differences should be celebrated and encouraged, but our spaces must be inclusive. An active lifestyle is great for the physical and mental benefits, but fitness spaces must be sure to tend to the emotional and psychological part of its patron’s well-being as well. Taking my money and allowing me accessibility isn’t fair if I don’t have access to quality instructors once I get there. It’s like I’m being set up to fail. I want a seat at the table, you’ve just gotta make room for me. More

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      8 Facts You Need to Know About Immune Health

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      If you couldn’t already tell, we love cooler weather. We stan camel jackets and puffy coats, would much rather get cozy at home than go out, and hot coffee tastes better than iced (#hottake). However, around this time of year, we also start seeing “immune system” pop up in wellness headlines that promise ways to boost your health. I don’t know about you, but I have always been confused AF about what the immune system actually is. As far as I knew, the immune system was like a mystical unicorn that could wave a magic wand and protect us from outside threats. But the immune system is a key part of our bodies and a crucial piece of our wellbeing. We need to understand its function in order to understand how to keep it healthy, and besides, what’s more empowering than knowing our bodies?
      Unfortunately, there is a lot of misinformation out there about the immune system. Since it’s a buzzy topic and (more importantly) a key component to your wellbeing, we wanted to clear up confusion around the immune system, so we chatted with experts to get some answers. Here are eight facts about the immune system that everyone should know, and how you can keep yours as healthy as possible:

      1. The immune system is intertwined with every other system in the body
      We hear about it a lot, but what really is this mysterious immune system? Dr. Tieraona Low Dog M.D., an integrative medical doctor and Chief Medical Advisor at MegaFood, explains that it’s intricately intertwined with every other system in the body. “The immune system is an extremely elegant and complex network of cells that are designed to defend against pathogens that might cause us harm,” she said. “It is intimately intertwined with every other system in the body, constantly surveilling the body threats.”
      In other words, the immune system is not a shield covering the body or a wave of a magic wand like I had pictured. Instead, it’s comprised of cells, organs, and chemicals that detect unhealthy cells that can be harmful to the body, according to Dr. Erin Stokes, a Naturopathic Doctor and Medical Director at MegaFood.  So it’s less like a shield of defense and more like a metal detector at the beach–only instead of pennies and the occasional washed up treasure (a girl can dream, right?), the immune system is trying to detect unhealthy cells.

      2. “Boosting” your immune system is often misinterpreted
      The phrase and advice that I hear most often is about boosting the immune system. Here’s why that’s problematic: yes, it’s possible to have a weakened immune system, but it’s also possible to have an overactive immune system as well. For example, Dr. Low Dog explained that a healthy immune system doesn’t just know when to react, but it knows when not to. “A dysregulated immune system can sometimes attack the body’s healthy cells, causing auto-immune disorders such as rheumatoid arthritis or lupus,” she said.
      So we’re able to (and should!) prioritize practices that keep the immune system healthy, but the goal should be balancing, rather than boosting. Dr. Stokes clarifies what immune health really means. She said, “It’s more about maintaining healthy immune function and providing your immune system with the nutrients it needs to function optimally.” For example, nutrients like vitamin C, vitamin D, and zinc can help support the immune system.*

      3. Your diet can support (or hurt) your immune system
      And now for the good stuff: what we can be doing to actively keep our immune systems as healthy as possible. Both Dr. Stokes and Dr. Low Dog recommended eating whole foods that are rich in nutrients. Dr. Low Dog specifically suggested carotenoids, B-vitamins, vitamin C, and zinc, which she said can be obtained by eating 7-9 servings of fruits and vegetables per day, along with whole grains, legumes, and nuts. She also recommended allium vegetables (garlic, onions, leeks, etc.), fermented foods, berries, and culinary herbs and spices because they are powerhouses when it comes to antimicrobial, antioxidant, and anti-inflammatory activity. Dr. Stokes said to “eat the colors of the rainbow” to make sure you’re getting in a variety of phytonutrients.
      Unfortunately for our holiday diets and PSL addiction, just as important as what foods to eat are what foods to avoid. Dr. Low Dog said, “High-sugar, low-fiber foods, as well as overly processed foods, are not good for your immune system or overall health.” The good news is that eating to support your immune system is not rocket science. Focus on getting in a variety of fruits and vegetables with every meal, top your meals with herbs/spices like cilantro, basil, or cinnamon, and eat whole grains and legumes much more often than processed foods. For more info on adding plants to your diet, click here. And if eating clean just isn’t for you, start with small changes like eating berries with your breakfast, adding kale to your pasta, and ordering a side salad with your meal when you eat out.

      4. Yes, supplementation can help maintain a healthy immune system
      We’ve already covered how your diet can affect your immune system with an array of micronutrients, vitamins, and antioxidants. And yes, you should be eating fresh, whole foods to keep your body in optimal health. However, sometimes we can all afford a little supplementation to get the nutrients we may not be getting enough of in our diets. In today’s day and age, we have tools and resources to not only stay healthy, but to be as healthy as possible. MegaFood is truly a favorite brand because their products are made with real food and added nutrients. 
      Dr. Stokes and Dr. Low Dog both recommend trying the Immune Defense* supplement.
      It’s made with herbs, added food, and nutrients to help the immune system, like vitamin C, zinc, black elderberry, and phytonutrient-rich herbs (like echinacea and Andrographis). For regular immune support try Daily Immune Support*, C Defense Gummies, D3 Wellness Gummies, or Zinc.

      5. A “healthy immune system” doesn’t mean it’ll never be compromised
      I always thought a minor snuffy nose meant I had a weakened immune system. After all, if you’re healthy, your body is 100% invincible, right? Wrong! “A healthy immune system does not mean you’ll never get sick,” Dr. Low Dog explained. “It means if you do get sick, you’ll be able to mount a great defense, recover, and form ‘immunologic memory’ through the creation of antibodies. This means that when you encounter that pathogen again, you can fight it fast.” In other words, a germ can “slip through the cracks,” and we can get a runny nose, even with peak immune health.

      6. Exercise can affect the immune system
      You know that physical activity is crucial for mental health, optimal energy, and increasing strength or endurance, but it’s also important for immune health. Dr. Stokes explained, “The increased movement of exercise helps immune system cells circulate more rapidly.” Dr. Low Dog agreed, saying that moderate amounts of exercise (less than 60 minutes per day) can help improve immune surveillance. Make sure you’re taking more walks, doing yoga flows, taking online kickboxing classes, or however you prefer to fit in regular movement.
      On the other hand, both experts warned that there’s an extent to how much exercise can help the immune system. “Athletes who are training intensely for competition often experience a disruption in the immune system due to high levels of inflammation and oxidative stress. For the rest of us, moderation and regularity are key,” Dr. Low Dog said. Dr. Stokes also warned not to over-exercise when you’re feeling rundown. Even though regular movement is good for the immune system, when you do start feeling under the weather, the body needs to rest more than it needs to do a strenuous workout.

      7. … and stress does too
      Now for a reason to take a mental health day from work tomorrow: high levels of stress can negatively impact the immune system. Dr. Low Dog said, “Numerous studies have shown that prolonged stress can increase immune susceptibility.” PSA: feeling run down during finals week every year of college was not a coincidence.
      Being stressed alone isn’t going to make us sick, but it can weaken the immune system so that when we are exposed to a harmful pathogen (like we often are, just from exposure to the outside world–AKA why I’m a paranoid germaphobe), our bodies don’t fight it like they normally would be able to. Dr. Stokes cited this study, explaining that the mind and body are closely connected (the mind-body connection is real, people!). She recommended regular meditation and yoga to find some inner zen and help reduce stress.

      8. Prioritize self-love
      While this might sound like the fluffy, cliché advice you got from The American Girl’s The Care and Keeping of You when you were in 6th grade, improving self-love can be extremely effective for your overall wellness and, therefore, your immune system. Dr. Stokes said, “One of the best techniques for improving health and wellness is to shift our self-talk and try to develop a more positive voice when talking to ourselves.” Dr. Low Dog agreed, recommending that wellness routines should be simple and we should lead with self-forgiveness. “Life is complicated enough without setting unrealistic expectations for ourselves,” she said. When we’re happy, confident, and treat ourselves well, our bodies (and immune systems) will respond accordingly. 

      SHOP THE STORY

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

      *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

      This post was sponsored by MegaFood, but all of the opinions within are those of The Everygirl editorial board. More

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      Ectopic Pregnancy: The Common Condition OBGYNs Want You to Know About

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      In my first year as a nurse, I had thought that I’d seen it all. I’d cared for a middle-aged man who got a pulse back after three rounds of CPR. I saw the symptoms of stroke disappear before my eyes with the quick administration of the life-saving medication, tissue plasminogen activator (tPA). I had witnessed a woman give birth to her first child. I was there to hold the hand of a burn victim while we waited for his family to arrive to the hospital. I was an active listener when patients shared their fears of a new diagnosis.  As a nurse, it’s easy to compartmentalize situations when they seem so far from your own. As a young female, I felt different from a lot of the patients I had previously helped. Whether it be age, self-care practices, or preexisting health issues, I was usually able to separate myself from the patient’s experience so that I could perform my role systematically, professionally, and without too much emotion.
      Toward the beginning of my second year functioning as a registered nurse, there was one particular case that felt more difficult to separate than the rest. She could have been my sister. My friend. My coworker. Selfishly, I thought, that could have been me.
      She was a 27-year-old female who had come in for lower abdominal pain and vaginal bleeding. I knew what the workup looked like for a woman of childbearing age who was experiencing bleeding and abdominal pain: urine tests, blood work, and an ultrasound. All to rule out what I had read about in my nursing textbooks: ectopic pregnancy.
      The interaction was brief. After her ultrasound showed an implanted egg outside of the uterus, we threw in an IV, got STAT bloodwork, hung fluids, and sent her to the operating room. During the madness, she hid her fear with jokes, but I could hear the panic in her voice with some questions I didn’t know how to answer. During transport out of the ER, I had a Meredith Grey moment: I noticed that we had the same backpack. She was youthful, otherwise healthy, and one of us. 
      When we talk about women’s health issues, ectopic pregnancy rarely comes up. According to The American College of Obstetricians and Gynecologists, “The prevalence of ectopic pregnancy among women presenting to an emergency department with first-trimester vaginal bleeding, or abdominal pain, or both, has been reported to be as high as 18%.” If you’re sexually active—even if you’re not trying to become pregnant—you are at risk. 
      Enter OBGYNs Kate White, MD, MPH and Kecia Gaither, MD, MPH, FACOG who I spoke with over email to help us uncover the common pregnancy condition many of us don’t know very much about. 

      What exactly is an ectopic pregnancy?
      First things first: what exactly are we dealing with here? Let’s take a trip back to our seventh-grade sex ed course to review: during fertilization, an egg is supposed to implant in the uterus, where it attaches and grows for the remainder of the pregnancy. Say the egg doesn’t make it to the uterus and instead attaches to a fallopian tube, in the abdomen, or the cervix. The egg will grow, but the pregnancy will not be sustainable as it enlargens.

      What are the symptoms?
      Kecia Gaither, who is double board-certified in OBGYN and maternal-fetal medicine, has encountered multiple cases of ectopic pregnancy in her career. In our email exchange, she noted that the most common symptoms include “pain and [vaginal] bleeding.” In later stages, if rupture occurs, a woman can experience more severe symptoms that are caused by internal bleeding and hemorrhagic shock. These later symptoms include “shock, dizziness, and tachycardia,” Dr. Gaither continued. Dr. Kate White, associate professor of OB/GYN at the Boston University School of Medicine, acknowledged via email that “sometimes a person has no [early] symptoms” and only becomes aware of ectopic pregnancy symptoms after rupture.

      Who is at risk?
      Gaither went on to note that those who have had a history of “prior ectopic pregnancies, pelvic inflammatory disease, tubal surgeries, smoking, or IVF” are all at risk for developing an ectopic pregnancy. White explained similar factors and went on to add that being “older than 35 years old, endometriosis, and having multiple lifetime sexual partners” also increases one’s risk.

      Source: Caleb George | Unsplash

      How is it diagnosed and managed?
      If a patient presents with symptoms of ectopic pregnancy, Gaither stated that “diagnosis is made by ultrasound.” White agreed and shared that while she can “sometimes visualize the ectopic pregnancy on an ultrasound,” this isn’t always the case. She continued to explain that “sometimes, a person has symptoms of a miscarriage, undergoes a dilation and curettage, which reveals that the pregnancy is not in the uterus.” 
      As far as management goes, both OBGYNs mentioned surgical and medical treatment that, per Gaither, is dependent on the “size, presence of a heartbeat, and location” of the pregnancy. White went on to detail that surgery may range from “cutting into the [fallopian] tube to remove the pregnancy” to “removing the entire fallopian tube.” She went on to explain that “only one medication can be used for the treatment of an ectopic pregnancy: Methotrexate.” She noted that after two injections of the medicine, which stops the egg’s cells from dividing and multiplying, a woman will need and follow-up bloodwork to trend the pregnancy hormone which should decrease as the medication takes effect.

      Can it be prevented?
      Prevention of ectopic pregnancy is aimed at reducing the risk factors that we can control. Dr. White noted that quitting smoking and practicing safe sex are the best ways to reduce our risk of ectopic pregnancy. “This is another good reason to quit smoking,” she continued. “We don’t know if vaping puts you at risk, so I wouldn’t consider vaping to be a safe alternative.” Additionally, she noted that “you should always protect yourself from STIs. Use barrier protection with any partners you’re not monogamous with and be sure to get tested for the common STIs at least once a year.”

      What are the implications for fertility moving forward?
      If you have an ectopic pregnancy, what does that mean for fertility in your future? Dr. White noted that, “If you lose one of your fallopian tubes as part of treatment for ectopic pregnancy, your fertility can be affected.” Additionally, she shared that “having the ectopic pregnancy can signify an underlying fertility issue, which might make it more difficult to conceive in the future.” Gaither stated that “whether tubal damage or loss has occurred precludes whether infertility will be an issue.” She added that “women without fallopian tubes can still become pregnant via in vitro fertilization,” as the fertilized egg can be implanted directly into the uterus without the presence of the fallopian tube. 
      It’s important to note that whether you’re trying to conceive or not, an ectopic pregnancy is a form of loss. If you or someone you know has suffered from an ectopic pregnancy, we see you. We hear you. We feel you. Let’s continue this conversation, Everygirls.

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

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      My Favorite 10-Minute Workouts to Do At Home

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      I’ve met someone. 😍 💞We’re going pretty fast, and I love every second of it. We met, and then it was like we were instantly best friends. We started hanging out every single day without fail, and I even started putting our time together in my calendar. I told my parents, my best friends, my coworkers. Our love affair is strong and Taylor Swift-esque. And they always text me back. You guessed it: it’s Obé Fitness.
      Obé Fitness is currently my favorite way to workout from home. I’m obsessed with their live classes, but I’ve also developed quite the arsenal of favorites from their on-demand offerings. When I’m short on time (namely doing a lunch break workout), Obé’s 10-minute express workouts are all I need.
      Ready to try Obé for yourself?! Use code TEG50 for 50% off your first month and a seven-day free trial!
      After taking a bunch of workout classes (you’re welcome), I’m sharing my favorites: 

      After I did this workout, I told everyone I knew. This 10-minute workout absolutely knocked me off my feet (literally). It uses a resistance band to sculpt every part of your arms, especially focusing on the shoulders. This really burned out my muscles in the absolute perfect way. I did this alongside a 10-minute cardio workout, and I was sore for days.

      I love doing their sculpt express classes because they’re a great way to target a specific area. I’ll do two of these, and I always feel like I got a really good workout in for so little time. This obliques workout is hard as hell, but I felt so good after I completed it that I’ve done it two times since!

      I have pretty bad carpal tunnel that is only getting worse from constantly working on a laptop and never using my brace. This really affects my wrists during yoga, planks, and more. I’ve done this stretch a few times at night to stretch out my wrists, and it helps so much.

      This is a great beginner/low-impact butt/leg workout for runners looking to cool down, warm up, or keep their legs strong on off days! I, however, am not a runner, and I still love this for a quick workout when I want to really focus on strengthening those muscles.

      After taking enough Obe classes, I’ve really grown to see which instructors motivate me the best, and Alex is one of them. I took a Justin Bieber-themed class with her recently, and it was some of the most fun I’ve had working out in a while. This 10-minute cardio boxing class has been a great addition to my strength-training routine, as I’ll do this as a warm-up or cool-down on lifting days. I hate cardio with a passion, but these classes don’t feel like running the Pacer test as a kid—they’re actually fun! 

      Like I said, I love using my 10-minute Obe classes to target specific muscles and stretches, and this hip one has been a miracle worker. From sitting all day, my hips can get pretty tight, making it hard to do certain exercises if I don’t properly stretch 1-2 times a week. This one, by Beth C. (my favorite yoga instructor—her Fall Flow and live Maggie Rogers theme Vinyasa are amazing for after-work!), is great for stretching and strengthening those muscles in the hips. Over time, I’ve noticed I have to do it less and less because my muscles are actually getting stronger!

      Pilates is not a strong suit of mine. I vividly remember my first class a few years ago in which I was one of about five people in the room, and afterward, I said I would never try that again. Luckily, with Obé, I was able to test it out with a 10-minute class. I’m still working up the courage to try a 28 or 45-minute class, but this express one is perfect for learning the basics and strengthening those muscles for now.

      This dance HIIT class is so fun that you won’t even feel like you’re working out. It combines dance combinations with high-intensity interval training for an intense workout that works your entire body. I love these classes for early mornings because they get me up and moving first thing! 

      I love the variety of classes I can find on Obé. Some days, I want a powerful strength-training workout with weights; other days, I want to basically do corpse pose and heavy breathing for 20 minutes. A recent favorite of mine has been their barre classes, especially the express classes. They target one muscle group, so I like to pair this with another one to feel like I’m getting a really good barre class straight from my living room. I love barre legs because it works muscles I didn’t even know I had. Get ready to feel the burn!

      I get the best sleep when I do yoga before bed, and this has been a favorite routine of mine. Tip: sometimes, I skip the mat and do the entire routine in bed with all of the lights off. Ultra-relaxing!

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

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      I Never Spend More Than 30 Minutes on Dinner—Here Are My Secrets

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      My first year living on my own, I ordered a take-out burrito bowl basically twice a week. I would rather starve all day and eat one hefty, greasy meal I picked up somewhere than spend the energy and time to cook myself something. For one, I barely knew how to cook eggs, let alone a meal, but I also found myself struggling with all the time it’d take to cook. I relished my free time way too much to spend it cooped up in the kitchen. And I couldn’t dare picture how some people actually found cooking to be a self-care activity. Isn’t that what the eating part is for? Fast-forward and in 2020, I’ve done basically a 180. Do I get takeout sometimes? Absolutely. But for the sake of my finances and my health, I began teaching myself a little here and there about cooking at home. But even while I’m spending all my time at home, I don’t enjoy spending a ton of time in the kitchen, so I vowed that every meal I made would be under 30 minutes (a good motivator, if I do say so myself). Over time, I’ve gotten more comfortable in the kitchen, but one thing’s remained: I spend way more time doing my skincare routine than I do cooking dinner. Here are my secrets:

      Source: Blue Apron

      One of the hardest parts of cooking is meal planning and getting everything from the grocery store. Although your meal might only take you 30 minutes, it might take you three hours to figure out what to make, create a list, wait in line at the grocery store, and get everything—and I forget something almost every single time. A meal-delivery service like Blue Apron takes away all of that time and energy planning and buying groceries, so your meals actually can take under 30 minutes.
      My favorite thing about Blue Apron is that you can easily see the recipes when you order, and they always tell you how long it takes to prep and cook. I’m able to order meals that exclusively take under 35 minutes to make, plus I can see how much prep work is involved. I’m making exciting new dishes I never would have made, but they feel easy and doable like everything else I cook. This has led me to keep all of my recipes handy to recreate them again, helping me to build an arsenal of quick and easy meals I know I already like. 
      New customers: click here to save over $60 on your first 3 boxes!

      Source: rawpixel

      2. Save everything you see on IG, Pinterest, and YouTube
      One of my biggest sources of cooking inspiration as of late has been Instagram and Tik Tok. I’m constantly seeing new ways people are making delicious, easy meals that take seriously no time at all. However, it’s easy to forget them all. Lately, I’ve been saving all of my meal ideas in one place so that I can easily come back to them. I use Pinterest because you can Pin anything from the web right there, so pictures I see on Instagram, YouTube videos, and Tik Toks can be saved amongst all the other great recipe content on Pinterest. Every Sunday I look through this catalog of ideas and pick one or two to try for the week. 

      3. Eat breakfast for dinner!
      Once I got out of the funk that breakfast foods need to be eaten for breakfast and dinner foods can only be eaten at dinner, my world changed. Although I absolutely love breakfast foods, sometimes I’m craving a heartier meal when I eat in the mornings and opting for something that would ordinarily be a lunch or dinner for me has been a lifesaver. But like I said, I love breakfast foods (I could eat exclusively sunny-side-up eggs and hash browns with hot sauce for the rest of my life and be the happiest person on Earth), so when I’m in a rut about what to cook for dinner, I go with my go-to breakfast. As long as it has some protein and maybe a side salad (hence the maybe), I’m good to go.

      Source: Anthropologie

      4. Keep a go-to grocery list and meal ideas list on your phone
      This was one of the first pages I made when I started a Bullet Journal, but you can put it basically anywhere: a note on your phone, a page you keep in your purse, on your computer, or even in your car. I first created a list of all of my favorite easy, go-to meals. I started with things like chicken quesadilla, turkey tacos, chicken caesar wraps, pita pizzas, spicy noodles, and an egg scramble. Then, I broke each of those meals down into all of their ingredients and wrote that as a master grocery list. Then when I’m feeling uninspired in the kitchen, I already have a pre-made meal plan and grocery list to get me through the week. This has truly saved me on nights when I’d rather do anything but cook, but if I have these on hand, I know I can make a meal I absolutely love.

      5. Don’t underestimate the power of a doctored-up frozen meal
      Like most people, I live in the frozen section of a grocery store. It’s so much easier, and if you know what to look for, it’s not the worst thing for your body either. But sometimes you need a little something more, so I love taking frozen staples and doctoring them up just a little bit. I’ll take frozen cauliflower rice and cook it in a little bit of soy sauce and sriracha with grilled chicken and a scrambled egg. Add some veggies, and you have the most basic fried “rice” on the planet. Another favorite of mine is using frozen breaded chicken tenders for salads, sandwiches, and wraps for an adult meal instead of just dipping them in BBQ sauce and fries (which I definitely still do on occasion and have zero regrets).  
      I do the same with frozen vegetables, always serving them in a sauce or a ton of my favorite seasonings to make them taste a little fresher. Find whatever ways you can take the frozen items in your freezer to the next level.

      Source: @allyson.trammell

      6. Keep all of your go-to spices on-hand
      Make sure you have a constant flow of all of your go-to spices, seasoning blends, and sauces. For me, that’s garlic powder, crushed red pepper flakes, sriracha, soy sauce, chili paste, cinnamon, and taco seasoning, but your list will be different based on what you like to cook! Having these in my cupboard and fridge at all times makes it easy to doctor up a plain meal or add a little extra flavor to something.

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

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      in health and weelbeing

      Update Your Workout Clothes With These 25 Editor-Approved Picks

      by

      I’d be lying if I said I’ve kept up with the at-home workout plan I optimistically had in mind back in March. I had the best intentions, but alas, when a new Netflix series calls, I must answer. That is until I got a new set from Alo Yoga. In my experience, nothing is as motivating to get moving as a cute workout set. I’ve tried a lot of athletic-wear in my day, but I always come back to Alo Yoga because they truly make the best yoga clothing, with the mission to inspire mindful movement (and they do!). Plus, they are eco-friendly, sweatshop-free, and very high-quality, so you know the pieces are worth investing in. Whether you’re rolling out your mat for a quick yoga flow, RSVPing to virtual HIIT classes, or in search of some new comfy loungewear, the best workout clothes are the ones that do it in style. Also, an important PSA: Alo Yoga just launched a brand new color today, and it’s stunning. Blue Quartz is as cool as it sounds: it’s icy, pretty, and pairs perfectly with all your neutral pieces, making it the ideal color for winter (but low key, I’ll for sure be rocking it well into spring and summer).

      Shop the new color (before it sells out!) and all of our other favorite picks below. 

      Bras/Tops

      Bottoms

      Jackets

       

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

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      in beauty and fashion

      We Tested This Cult Favorite Sports Bra—Here Are Our Thoughts

      by

      The world is full of recommendations left and right. Whether you’re texting your friends about which restaurant to try for a first date, asking your mom what she thinks of your new hairstyle, or googling the reviews of a new foundation you have your eye on, someone’s first-hand account of something is typically only a few clicks away. But the best recommendations are those that come out of nowhere. When someone is so excited about something that they have to tell you right away, whether you asked for it or not. We really stand by that praise at The Everygirl. Heck, it’s how we’ve found some of our favorite products, from Spanx’s leather leggings to our favorite haircare product Maddie found on a beauty podcast. Today’s story comes from a recommendation from a good friend of ours (perhaps we’ll call her a BFF). After texting about trying some leggings from Aerie, she announced that her favorite sports bra in the world comes from there. I mean, we couldn’t not try them? 
      So, Maddie and I placed an order for Aerie’s Strappy Back sports bra (in different colors because we’re different gals—duh), and here’s how it went. Hint: we both kinda fell in love.

      Maddie

      Finding an amazing sports bra is a bit of an anomaly; I always hear people complaining about their sports bras, but very rarely hear someone compliment one. My biggest challenge with finding a sports bra that I love? Finding that Goldie Locks, juuuuuuuust right amount of support that holds me in but doesn’t leave me feeling like Mulan when Li Shang discovers she’s actually a girl and she’s sitting in the snow with her torso wrapped up to hide that she has boobs (just me?).
      I’m a 34D, which I like to think of borderline-large boobs. Are they objectively big? No, but they’re big enough that holding them in is a concern when I’m working out. My workout of choice is, unfortunately for me, running, which makes finding an amazing sports bra even more difficult because of the level of bouncing around that comes with it. I can honestly say that in my 24 years, I have exactly 0 sports bras that I love, so my loyalty could go to any one that impresses me.
      The second I took this bra out of its package, I knew I was going to like it based on how it felt alone. The material is, to me, a hybrid between cotton and the dry-fit, slippery material a lot of bras come in. It has some padding, which I personally prefer, but not too much by any means. Check and check.
      You know how it’s trendy and cute to wear a sports bra as a top with high-waisted leggings? I’ve never understood how people could do that until I tried this. This bra is right in between being a bra length and a crop-top length, and felt like I could get away with wearing it to a barre or yoga class. It held me in the perfect amount so that I didn’t feel too exposed nor constricted—it fit me, quite literally, perfectly. Plus, with all the criss-crossing straps in the back, it’s cute as all hell.
      After testing this out for workouts, since it’s a medium support bra, it isn’t the best in the world for running, but it’s perfect for barre or pilates or yoga or anything of the like. It’s so comfortable that I want to pick a few more up in different colors to make it my everyday, lounging bra too—something I can’t say for any other sports bra I have with any real amount of support. It hits a completely unique mark for me out of all of the sports bras I’ve ever had—and it’s less than half the price of the ones I own that I like half as much. The hype for this one is absolutely real, and I can’t imagine finding another sports bra I like this much anytime soon. 

      Beth

      Since we started working from home, I’ve been searching high and low for a comfortable bra that didn’t make me look frumpy but was comfortable to wear all day long, and it got bonus points if I could seamlessly transition it to working out during the day. I’d ordered a few here and there, and nothing knocked my socks off. I love Fabletics sports bras, but they have quite a bit of support, so I only really like them for working out. But a bralette is way too little support to work out in. You see my dilemma? 
      When I ordered this bra, I wasn’t really expecting it to be something I could work out in. It looked way too comfortable for that. “More of a bralette than a sports bra” is what I envisioned. But upon receiving it, I immediately changed my tune. Based on the material (which Maddie described loving too), it’s really flattering and sweat-wicking, making it a great workout bra. But it also is comfortable enough to wear just lounging at home. I’m typing up this review wearing the sports bra with a pair of sweatpants, and it’s honestly WFH bliss. But I have plans to work out as soon as I finish this, and I don’t plan to change either. That’s the golden ticket of bra comfort if you ask me.
      For reference, I wear a 38E bra and am currently between wearing an XL and XXL at American Eagle. I ordered the XXL in this, assuming larger was better than smaller, and I’m glad with my choice. The XL would have been much more compressive, and I love this for just hanging around the house even more so than working out (and even then, I’m not a runner or jumper in any way, so I rarely need anything with lots of coverage). 
      I ordered the white color because my current sports bra collection consists of entirely black bras (I like versatility, OK), and I love it so, so much. It’s so cute with every pair of leggings, sweatpants, pajamas, and any other random pair of pants I own. The white isn’t see-through at all, and cups inside the bra don’t cause any nipple outlines or anything of the sort. Basically, you can order this rest assured that you’ll be covered up whether you’re on a run outside, on a Zoom barre class, or just hanging around the apartment with your roommates.

      Other Aerie sports bras we have our eyes on: More

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      in lifestyle and culture

      7 Everyday Hacks We’ve Been Using to Feel Our Best

      by

      As if you didn’t already know, I’m big on self-improvement. I much prefer a self-help book over a fiction novel, love a good makeover rom-com, and my daily affirmation is to show up as my highest self. But now that the temperatures are dropping and killer Netflix series are coming out every day (anyone else binge all of Emily in Paris in one day?), it feels like much more of a struggle to prioritize self-improvement and our overall wellbeing. So for you, dear readers (and selfishly for myself), I’ve compiled seven things we’ve been doing every day to keep up our health goals. Here are the hacks and routines our team has been buzzing about that’s helping us all eat healthier, stress less, and feel like our best selves: 

      Source: @equilibriawomen

      1. Incorporating CBD for stress-relief 
      If you haven’t heard, our team is obsessed with Equilibria CBD products. Beth has been taking baths with the Mineral Soak when she needs a little TLC, Abigail puts the Daily Drops in her morning coffee to help stop her mind from racing, and Allyson’s husband loves the Relief Cream so much that he requests it nightly to ease neck tension (Everyhusbands count too!). Whether you want an excuse to fit in a little extra self-care or need some quick stress-relief, CBD is the perfect addition to your daily routine. Not sure where to start? Try the Brilliance Box or Balance Box to try out all of our favorite products. 

      Equilibria
      Brilliance Box
      The Brilliance Box includes Daily Drops for fast-acting, targeted relief, Daily Softgels for a sustained-release, and topical Relief Cream for local discomfort.

      Equilibria
      Dynamic Duo Roller
      Expertly crafted with 75mg of full-spectrum, premium CBD to relieve pressure points, regulate mood and ease topical discomfort.

      Equilibria
      Daily Softgels
      Perfect for all-day balance, Daily Softgels are a slow-release product for long-lasting effects.

      Equilibria
      Mint Daily Drops
      Use Daily Drops to help increase a sense of calm and balance in the face of day-to-day stress.

      Source: colorjoy stock

      2. Not looking at our phones before 9am
      Some of us wake up and immediately scroll through Facebook like it’s the newspaper, while others stay in bed too long because we’re catching up on Instagram stories we missed while sleeping. But for my mental health and overall wellbeing, I’ve been challenging myself to stop looking at my phone first thing in the morning. Not only does checking social media start your day with a focus on what other people are doing in their lives (rather than setting the tone for what you’re doing in your life), but it can waste your precious morning time. Try waiting to check social media until a specific time (like 9am) or an hour after you wake up. You can also try little tricks like not checking your phone until you’ve made a cup of coffee, did some gratitude journaling, or finished your skincare routine. 

      Source: @daniellemoss_

      3. Making one small change to your diet every day
      At The Everygirl, we believe that healthy eating doesn’t have to be difficult or restrictive. We’re big fans of adding more nutritious foods into our routines instead of going on intensive diets or restricting food groups to eat healthier. For a fun challenge that won’t feel too difficult, try making one small change to your diet every day. For example, add kale to your pasta, order a side salad with your takeout, drink an extra glass of water, or replace your afternoon Goldfish snack with carrots and hummus. Making one change a day will feel manageable enough to be sustainable, and you might even find recipes or a new routines you’ll like enough to turn into habits. After all, a healthy lifestyle is just a series of minor habits that snowball into major changes.

      Source: @gabbywhiten

      4. Waking up (and going to sleep!) a few minutes earlier
      If your mornings feel like a race against the clock or an episode of Chopped (anyone else get anxious watching timed cooking shows?), you’re probably setting yourself up for an equally stressful rest of your day. Waking up even slightly earlier gives you more time so you’re not rushed through your routine, and you might even be able to fit in enjoyable activities like stretching, meditating, or gratitude journaling. If you have limited control over your mornings (like a super early work start time or a child to take care of), try waking up just 10 minutes earlier than you need to. Those 10 minutes to yourself can help you feel more in control, centered, and calmer throughout the entire day. Yes, this also means you should try to get into bed a little earlier as well. If that feels impossible, try turning off the lights just five minutes earlier than you did last night.

      Source: @alainakaz

      5. Managing money based on what sparks joy
      If Marie Kondo can do it with closets, we can do it with our bank accounts. Truth be told, as a self-proclaimed “creative,” I never even thought about taking a business course in college, and the extent of my money knowledge upon graduation was how to budget for Starbucks. But I started understanding personal finance in a different way when I realized money was just an exchange of value for the effort and energy that we’re giving about 40 hours every single week. Thinking about personal finances as my life’s energy helps me manage my money based on what’s truly worth spending on and saving on.
      For example, does it really bring you joy to get dinner with the friend who always gossips, or to buy the pair of pants you’ll never end up wearing? Managing your money based on what does and doesn’t bring you joy will reduce stress that comes with spending money on the items and experiences that you truly love. That also means you should invest your life’s energy in yourself: get the gym membership, purchase that online course, and open a savings account.

      6. Have a workday cut-off
      So your office day “ends” at 5pm, but you find yourself responding to emails, finishing projects, or putting out fires well into the night? Been there, done that! But work-life balance starts with leaving work at the office (or at your designated kitchen-table-turned-desk) and using your off-hours for yourself. Especially if you’re working from home, establish a non-negotiable end time, like 6pm (if you need an extra hour), and transition out of the workday with a closing ritual. Whether it’s Slacking your work wife good night, changing into pajamas, or lighting a candle and closing your laptop, a ritual signals to the brain that it’s no longer work time. Not only will establishing a firm end of the workday help with improving work-life balance, but it will prevent you from stressing about your to-do list for the next day. 

      Source: @mylittlebooktique

      7. Going on more walks
      Since being in quarantine, we’ve been adjusting the way we think about fitness. Personally, I’m no longer prioritizing a designated workout time (which meant no exercise at all if I couldn’t fit in a good calorie-burn), and instead, I’m doing what I can to live less sedentary. The easiest (and best) way to be more active throughout the day is to go on more walks. Looks like my Fitbit was onto something: getting in your steps has many physical and mental health benefits.
      Plus, it’s not only good for you, but it’s enjoyable and easy to fit into a busy schedule. Especially after being stuck indoors 24/7 for the majority of 2020, I crave being outdoors more than I ever have. I’ve been going on more hikes, using 10-minute work breaks to take a walk around the block, and walking to the nearby coffee shop instead of driving. Cue up a podcast, grab a warm jacket, and get outside for more walks before the weather gets too cold. 

      What hacks or routines help you feel your best?

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