Author: Lauren Bondi

Categories
Gym x Studio Sweat

Channel Your Inner Olympian With This Winter Games–Inspired Workout

With the 2018 Winter Olympics quickly approaching, why not use our athletes’ sheer dedication to kick our training regimens up a notch with some wintry workouts? Whether you’re knee deep in a tried-and-true program or just testing out a new sweat routine, introducing a few new moves can offer enjoyable variety.
If you feel like you’re trudging along through the cold and dreary months uninspired, call on the multitude of elite athletes coming together in South Korea on Feb. 8 for a boost of inspiration.

Take a few notes from the athletes.

As the greatest athletes in the world, individuals competing in the Olympics devote themselves to meticulous training regimens to prepare their bodies for the 16 days of grueling competition, and as kinesthetic masters, they know every movement serves a specific purpose.
While we may never achieve their elite status, taking a look at the typical protocols of some of the most inspirational women headed to the winter games can still offer valuable tips and tricks.

Clare Egan

If you aren’t familiar with this Maine native already, allow us to introduce you. Clare Egan is a 30-year-old biathlete who has been competing since early 2013. After being on both the 2015 and 2016 World Championship teams, she’ll now be joining the 2018 Olympic team in February. Biathlons combine cross-country skiing with rifle shooting for the ultimate test of coordination and agility.
Clare’s typical training frequency is six days a week for 11 months of the year with the following split: 38 percent basic training, 38 percent recovery training, 12 percent sessions without an explicit training benefit, 5 percent longer basic training (i.e. endurance), and 7 percent other. The majority of her training includes freestyle cross-country skiing, followed by freestyle roller skiing, running, and cycling.

Obviously her training focus is predominantly endurance, stamina, and lower body power. Biathletes are required to quickly shift from high-intensity efforts to calm focus as they cycle between skiing and shooting. Intensive target practice and breath work are crucial pillars in their training protocol as biathletes improve their shooting accuracy while mastering their breath.
Want to train like Clare? Hop into the gym for an upbeat spin class and followed immediately by a restorative yoga flow. The change in heart rate will help condition your body to reach recovery with greater speed, while each mode of exercise continues to offer you its wide array of benefits.

Maame Biney

Maame Biney is another name we’re happy to see gracing the Olympic roster. This 17-year-old Virginian will be competing in short track speedskating. First stepping onto the ice at age 6, she quickly learned that she flew around the rink far too fast to be a figure skater, and thus began her love affair with speed. Biney is the first African American woman to qualify for the U.S. Olympic speedskating team with two victories in the 500-meters. The Ghana native will join Shani Davis, male long track speedskater, as the second African American on the team. If you need a dose of contagious positivity, look no further: Biney is a refreshing and down-to-earth young woman whose passion simply radiates.

Speedskating tends to look fairly similar to roller derby, but on ice! Competing on a short track requires power, balance, and grace as athletes round a very small rink at their highest speeds. Competitors train both on and off the ice for comprehensive preparation. Endurance and power drills are combined in programs tailored to produce the most efficient skillset.
The former may involve cycling and running, while the latter type of drill may focus on squats, lunges, and plyometrics. Similar to Egan’s regimen, speedskaters maintain a lower body emphasis throughout their training.
Want to work out like Biney? Hit the weights and try to incorporate bodyweight movements as supersets to keep your heart rate pounding!

Bring it home!

If you want to get moving in a way that’s sure to make our Olympians proud, try out a few of these spins on popular events!

Sled Runs

You may be familiar with these after a few drop-ins at your local CrossFit box. The twist? You’ll be sprinting through the freshest powder, crouching and pushing your kids’ favorite bobsled in front of you. Incorporate a few intervals for a fat-scorching HIIT session. Shoot for 30 seconds of sprinting, followed by 45 to 60 seconds of walking. Say hello to a full-body burn as you push against the natural resistance in a bear-crawl position.

Ice Skating

Who doesn’t love dancing through a few figure eights when the weather outside has dropped below freezing? Well, for a leg-toning, heart rate–ramping workout, try adding in a few cones. A few of our favorite drills are suicide sprints, crossovers, and ice hockey stops!

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No snow? No problem. There are still plenty of ways to get in an Olympics-themed workout! If you’re basking in warmer weather, lace up your roller blades and hit the streets or your local indoor rink for the same drills!

Boarding

You may not be able to hit the slopes for the same snowboarding action you’ll see on the screens, but an Indo Board can offer you a decent simulation! Combining it with an at-home bodyweight circuit is one sure way to get your legs and core fired up, while still honing in on strategic balance.
Who knows, mastering the Indo may bring you one step closer to grasping those S-turns when the time comes to strap on an actual snowboard!

New Events to Watch Out for This Year

In June 2015, the International Olympic Committee announced the addition of four new events to the 2018 Winter Olympics. This year, there will be female and male competitions in big air snowboarding, team alpine skiing, mass start speedskating, and mixed doubles in curling. These changes were implemented in part to boost the Winter Olympics’ value by enhancing youth appeal and gender equality. Let’s take a look at what we can expect to see in each new event:

Big Air Snowboarding

Athletes will tear down ramps (also known as kickers), reaching up to 160 feet and boasting slope angles of 40 degrees. Gaining maximum speed, they’ll launch themselves into the air and perform various flips and spins. Each athlete will try to complete as many successful jumps as possible in the allotted time frame.

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“The event is credited with helping the guys take massive steps in their own riding over the past decade, but has worn a ‘no girls allowed’ sign since the early 2000s,” reports Sports Illustrated. In 2018, we can look forward to the women taking back their power by blustery storm.

Team Alpine Skiing

Mixed-gender teams will compete against each other in slalom races. Each country will have two women and two men assigned to their team. The athletes will race a parallel slalom in head-to-head fashion in a best-of-four competition. As seen in the Fédération Internationale de Ski—or FIS—2005 World Championships, 16 teams will compete in a knockout format over four rounds.

Speed Skating Mass Start

First introduced in the 2011-2012 World Cup circuit, the speed skating mass start event will entail all skaters beginning a 16-lap race simultaneously. The first three competitors to finish the race will receive medals, but all remaining skaters will be ranked based on points awarded during four intra-race sprints rather than finishing placement.

Mixed Doubles Curling

As the name suggests, mixed doubles curling will have national teams consisting of one woman and one man playing against each other. Each team will play with only six stones and eight ends, as opposed to the traditional eight stones and ten ends.

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A few small changes, a few major changes, and plenty of excitement that can inspire your workouts: ready to cheer our athletes (and yourself) on?

Categories
Gym x Studio Sweat

Kettlebell Exercises: Are They The Missing Staple In Your Workout Routine?

Looking to switch things up at the gym or get into a sustainable, high-impact workout routine at home?
If yes, it’s time to rejoice, because you’re onto something amazing. Smaller than a squat rack, bench, or barbell, kettlebells can easily fit in any corner of your home. The space needed is minimal, and your one crucial piece of equipment is…well, a pair of kettlebells.
With just these two weights, you can get your heart pounding and muscles screaming. You’ll have the freedom to squeeze in a quick 20-minute session while your kiddos are taking their afternoon nap or to power through your workout outdoors while catching some rays. What could be better than getting your sweat on when and where you want?
Once predominantly popular among CrossFit athletes and Pavel Tsatsouline followers, kettlebells can now be found at nearly any gym or brought home for commute-free workouts. Whether you’re a powerlifting fiend or a mom looking for a workout you can do while the little ones play (or both!) kettlebells are an indispensable tool in your arsenal.
The kettlebell is a solid iron sphere with a handle attached to its top. Its unique shape creates an entirely different demand on the body when compared with traditional dumbbell and barbell exercises. Using kettlebells, an individual is able to “integrate curvilinear movements, centrifugal force, and momentum into a total body, circuit weight training type workout” according to an article published in the Journal of Fitness Research.
The dynamism of a kettlebell workout often entails multi-joint and multi-plane movements, meaning many kettlebell exercises will start with the weight on the floor and end with it above your head. Due to their vigorous nature, these workouts can improve strength, power, flexibility, balance, and even cardiorespiratory functioning.

Mastering the Fundamental Swing

Every kettlebell exercise is founded on the basic Russian swing, which involves projecting the weight to shoulder height. It’s considered the most powerful kettlebell movement because of its exemplification of total-body power and superior levels of cardiovascular training.
Although it looks simple, conquering a proper swing can take time—and perhaps additional guidance from a coach or certified personal trainer. In truth, this exercise is often performed incorrectly, which limits its efficacy and increases the chance of injury.

To perfect the movement, stand up straight with your feet positioned slightly wider than hip-distance apart. Holding the handle of the kettlebell with both hands, keep your palms facing in and your arms in front of your body. Maintain a slight bend of your knees and lower the weight as you drive your hips back.
This isn’t a squat! Instead, hinge at your hips—similar to what you would do during a Romanian deadlift. Hinge, hinge, hinge! Then, in one smooth motion, explode through your hips—contracting your glutes, driving your hips forward, and allowing the kettlebell to swing upward.
Throughout the entire exercise, keep your core engaged. All movement should come directly from your hips. You are neither squatting the weight nor are you using your arms to pull the weight up in a pseudo-upright row.

Building on the Basics

Here are some of our favorite kettlebell moves that you’ll be building on in no time:

Goblet Squat

Level: Beginner

Targets: Quadriceps, Hamstrings, Glutes, Back, Core

Rep + Set Scheme: 3 to 5 sets of 12 to 20 reps



Start in a firm stance, with your feet a few inches wider than shoulder-width apart and your toes slightly turned out. Hold the kettlebell in front of your chest with both hands gripping the handle, keeping your elbows tucked against each side of your body. While maintaining a strong, straight trunk, start squatting down to the ground. Drive through your heels, pushing them into the ground. Focus on keeping your chest up as your hips move backward until your thighs are parallel to the floor—or lower. Continue to push through your heels as you contract your quadriceps and glutes to return to a standing position.

Deadlift

Level: Beginner

Targets: Quadriceps, Hamstrings, Glutes, Back, Core

Rep + Set Scheme: 3 to 5 sets of 12 to 15 reps



Stand with your feet positioned about shoulder-width apart and the kettlebell resting on the ground between your feet. Squat down to reach the kettlebell handle, grasping it with both hands. As you lower down, keep your core engaged, your back flat, and your hips moving backward. Holding the kettlebell with extended arms, contract your glutes to drive yourself up through the lift. As you rise up, squeeze your glutes and pull your shoulders back. Lower the kettlebell back to the ground to return to the starting position and prepare for the next rep.

Lunge Press

Level: Intermediate

Targets: Shoulders, Back, Arms, Core, Glutes, Quadriceps, Hamstrings

Rep + Set Scheme: 3 to 5 sets of 12 to 15 reps per leg



Start with your feet together, holding the kettlebell in your right hand directly above your right shoulder. Lunge forward with your right leg, straightening your arm and raising the kettlebell overhead. In a full lunge, your front thigh should be parallel to the ground. Using only this leg to push your body out of the lunge, return to standing while lowering the kettlebells down toward your shoulder. A wider stance will involve greater glute activation, while a narrower stance will involve greater quadricep activation. Perform 12 to 15 reps on one side before moving on to the left side.

Sumo High-Pull

Level: Intermediate

Targets: Back, Quadriceps, Hamstrings, Glutes, Shoulders, Arms

Rep + Set Scheme: 3 to 5 sets of 12 to 15 reps



Stand with your feet significantly wider than shoulder-width apart, with the kettlebell resting between your feet. Your toes should be turned out slightly. As a good rule of thumb, your knees should track in the direction of your toes throughout the movement. Squat down to grasp the handle of the kettlebell with both hands. Keep your chest upright as you push your hips back. With a firm grip on the kettlebell, rise out of the squat. As your legs straighten, simultaneously raise your elbows and pull the kettlebell to your chest. Your legs should be driving the entire movement, with your upper body moving in synchronicity toward the end. Lower the kettlebell and squat the weight down to the ground, returning to your starting position.

Incline Row

Level: Intermediate

Targets: Back, Arms, Core

Rep + Set Scheme: 3 to 5 sets of 12 to 15 reps per arm


Begin in supported plank position on the edge of a chair or table, keeping your core engaged, quadriceps contracted, and glutes clenched throughout the entire movement. Keep your hips and shoulders square with the ground as you lift the kettlebell in one hand to begin your row. With speed and control, complete all your reps on one arm before alternating arms, maintaining a tight body throughout the entire set.

Push-Up

Level: Intermediate and Advanced

Targets: Chest, Arms, Shoulders, Back, Core

Rep + Set Scheme: 3 to 5 sets of 12 to 15 reps



Move into a push-up position with one hand gripping the handle of the kettlebell. The handle should be positioned so that your palm faces in as you hold the handle. Imagine a plank hold, keeping your core engaged, quadriceps contracted, and glutes clenched. Lower your body until your chest is at handle height, then push back up to the starting position. Alternate arms as you move through your sets.

Turkish Get-Up

Level: Intermediate and Advanced

Targets: Abs, Arms, Back

Rep + Set Scheme: 3 to 5 sets of 10 to 12 reps per side


Lie down on your back with your legs outstretched in front of you. Holding a kettlebell, extend your left arm straight up toward the ceiling. Bend the left knee and start to rise up. While engaging your core, prop your body up with your right arm. Keeping your right arm strong and the kettlebell overhead, kneel on one knee then stand all the way up. Next, carefully lower your body back down to the starting position, keeping the kettlebell overhead as you recline. Perform 10 to 12 reps on one side before moving to the other.

Military Press

Level: Advanced

Targets: Shoulders, Arms, Back, Core

Rep + Set Scheme: 3 to 5 sets of 12 to 15 reps



Start in a strong stance with the kettlebell in one hand. With your elbows bent, bring the kettlebell to shoulder height. The “bell” should be resting against the back of your hand and forearm in what is called the “rack” position, which we’ll use again below!
Engage your core, squeeze your glutes, and press the kettlebell overhead. Lean forward slightly at the waist to ensure the kettlebell winds up behind your head as your arm extends fully. Your palm should now be facing forward. Lower the kettlebell back down to shoulder height and repeat.

Clean + Press

Level: Advanced

Targets: Quadriceps, Hamstrings, Glutes, Back, Shoulders, Core

Rep + Set Scheme: 3 to 5 sets of 12 to 20 reps



Stand with your feet positioned about shoulder-width apart and the kettlebell resting on the ground between your feet. Squat down to grasp the handle of the kettlebell with one hand. Rise to a standing position, with the weight hanging between your legs and your knees slightly bent. With your core engaged, begin to swing upward.
Remember the foundational kettlebell swing here, but keep the weight close to your body rather than pressing it out and away. As you rise, thrust your hips, shrug your shoulders, and pull the “bell” up to your shoulder into the “rack” position you learned earlier, so it rests on the back of your hand and forearm. From here, extend your arm and press the weight overhead. Carefully lower the weight and return it to the starting position (hanging between your legs). If you’re ready for even more of a challenge, try this with a kettlebell in each hand!

Push-Up + Row

Level: Advanced

Targets: Chest, Arms, Shoulders, Back, Core

Rep + Set Scheme: 3 to 5 sets of 6 to 10 reps per arm



Begin in the push-up position, as described above. Lower your body until your chest is at handle height. Once you push up into the top position, lift the kettlebell to perform a row. Keep your hips and shoulders square with the ground and squeeze your shoulder blades together. Lower the kettlebell to the ground and perform the next push-up and row combination.

Why kettlebell?

The benefits of kettlebell training are vast and supported by ample research. Given the total-body nature of these exercises, a wide range of muscles are simultaneously called to action. As a result, kettlebell workouts’ benefits extend far beyond isolated improvements. Although many individuals think of kettlebell routines as cardiovascular exercise, a great deal of research reveals a remarkable influence on strength and power as well. For this reason, kettlebell workouts have quickly become a popular cross-training method for competitive bodybuilders, powerlifters, and Olympic weightlifters.
According to another study sponsored by the American Council of Exercise (ACE) at the University of Wisconsin-Lacrosse, individuals who trained with kettlebells experienced a 70 percent increase in core strength and a 13.8 percent boost in aerobic capacity.
Participants’ dynamic balance, VO2 max, and grip strength also showed significant improvements by the end of their eight-week training period, which means their kettlebell routines improved their ability to balance while in motion and use oxygen during exercise and may even have decreased their risk of heart disease, stroke, and heart attack—all of which are associated with grip strength.
As this study’s particular grouping of benefits suggests, kettlebells combine the perks of resistance training and cardio. But instead of spending one hour hitting the weights and another half hour on the treadmill, it’s possible to experience similar benefits with just 20 to 30 minutes of kettlebell hustle.
An individual’s heart rate is elevated quickly, and when combining their aerobic (cardiorespiratory) and anaerobic (strength) efforts, it’s possible to burn roughly 20 calories a minute while kettlebell training. To put this into perspective, ACE compares the expenditure to running at 6-minute mile pace or cross-country skiing uphill. That means kettlebells can give you the most bang for your buck when you’re crunched on time.
One more advantage of the kettlebell is its ability to decrease the training load while still helping you make substantial headway in terms of your strength and conditioning goals. This reduces the wear and tear on the body without inhibiting forward progress.
For example, one study found that the kettlebell swing engages the low back extensors at 50 percent of maximal voluntary contraction (MVC), and the gluteal muscles at 80 percent of MVC—both of which are adequate for increasing strength. As T-Nation explains, the body doesn’t know the difference between 90 pounds on your shoulders and 45-pound kettlebells in each hand.
A key difference between traditional weights and kettlebells is the kettlebells’ ability to leverage tension as a result of their specific shape and design. Although they may be lighter in weight, the cumulative tension placed on the body while engaging kettlebells is far greater. This allows for the generation of greater force output and superior control, both of which are essential for strength gains.
This is one reason why kettlebells are often touted as being “better” than dumbbells. While a dumbbell allows for slight “cheating”—often as a result of swinging or moving out of the most effective range of motion—a kettlebell maintains constant tension and stimulation throughout an entire movement. If inappropriate swinging occurs during an exercise, the kettlebell will hit the body—alerting you to an issue with form. Proper kettlebell technique ensures that tension and stimulation are emphasized even in exercise positions that are often neglected in traditional dumbbell movements.
Kettlebells are also offset and unbalanced, while the weight of a dumbbell is evenly distributed throughout its length. The offset weight of a kettlebell makes it far more functional and applicable to everyday tasks. Using kettlebells, your strength is not simply improved but can be increased in a way that’s relevant to balancing one crying child and a few bags of groceries. Hello, motherhood. The perfect balance of a dumbbell, however, does not have the same effect. Perhaps you’ve experienced this type of existential dilemma as you struggle to move a load of boxes, thinking about how strong that bicep curl felt just a few days earlier. Kettlebell training can help you overcome that!
Overall, incorporating the kettlebell’s two-pronged approach, which touts strength training and conditioning, helps build both cardiovascular and muscular endurance—all while recruiting a plethora of muscles to increase mobility and balance. Think about it: Balancing a weight overhead as you stand up from a lying position requires quite the motor skill.

Safety First: Own Your Bell

Unfortunately, technical errors are common when training with kettlebells—especially for beginners. These errors can drastically increase the chances of injury considering how vigorous and forceful many of the movements are. Writing for StrongFirst, a website and company founded by the renowned Tsatsouline, Matt Kingstone, owner of King Cobra Fit, explains the key concept of “owning a bell.”
While it’s necessary to use a weight that’s challenging enough for a decent workout (ladies, drop the 5 pounders), it’s also important not to reach for a kettlebell that’s heavier than what you’re ready for. Knowing the proper weight and “owning” the kettlebell is dependent on three key concepts: control, confidence, and competence. If you can move through a workout while maintaining all three Cs, you may be ready to reach for a heavier weight.
Being in control of the kettlebell is the most important thing you can do to prioritize your safety. Demonstrating control means there’s a complete absence of wobbling during the exercise, the movement can be done with equal proficiency on both the left and right side, and there is no difference between concentric (contracting or shortening) action and eccentric (lengthening) action. The movement must look and feel fluid.
You can determine if you have any weak spots in a variety of ways.
First, add a pause or press in each position of the movement. If there’s a problem with stabilizing the bell, you’ll notice yourself losing tension or balance. Second, video yourself working out. Although it may feel awkward at first, this can highlight your performance—good or bad. Kingstone explains that this tends to take the subjectivity out of the exercise. Instead, you may notice yourself rushing through transitions or dropping your chest and hips a bit too low in your swing. A third option is to incorporate what’s called a bonus drill. Try performing the movement in the bottom-up position. It could be a final factor in forcing you to properly brace throughout the entire movement. Recognize your weaknesses and work on them until they become your strengths.
During your training, you must maintain a level of self-assurance and self-efficacy. Applying this to “owning” a kettlebell means you can perform the movement without any worry or concerns, you can demonstrate the exercise at any time, and the movement (again) appears smooth. Confidence will come with sufficient practice and patience. Notice if you feel better in your current session than you did during the one before, and use this as a boost. Acknowledge the fact that you are improving.
During your workout, there shouldn’t be an ounce of doubt. The exercises you’re performing should eventually become reflexive, as if your body has memorized the kettlebell’s path. If you feel hesitant when thinking about increasing the weight, don’t do it. Wait until your answer to a weightier bell is a resounding Yes.
Competency is the third and final pillar. If you’re competent with a kettlebell, you are:

  1. Symmetrical: You don’t have to compensate or sacrifice control in one muscle to complete the movement as a whole.
  2. Knowledgeable and articulate: You can communicate effectively about the movement with your coach, team, or galpal next door and can talk others through the exercise.

Establishing competence is the point at which fine-tuning and attention to detail come into play, according to Kingstone. The “little things” become major areas of mastery. It’s important to understand, though, that you will achieve new levels of competency with particular movements as you graduate to heavier kettlebells. In this way, competency is an ever-changing state that’s continuously building on itself.

Let’s get you going!

When looking for your own kettlebell, think about which movements you are most interested in learning. Kettlebells USA defines ballistic movements as explosive lifts such as swings, cleans, snatches, and tosses. Conversely, grinding movements are defined as Turkish get-ups, overhead presses, windmills, squats, and lunges.
For ballistic movements, “an average, active women should start with a kettlebell between 8 kg (18 lb) and 12 kg (26 lb). An athletic woman should start with a kettlebell between 12 kg (26 lb) and 16 kg (35 lb).”
During grinding movements, you should be able to easily press the weight overhead 8 to 10 times to ensure control. “An average, active women should start with a kettlebell between 6 kg (13 lb) and 8 kg (18 lb). An athletic woman should start with a kettlebell between 8 kg (18 lb) and 12 kg (26 lb).”
If you’re ready to order your first kettlebell, Onnit and Rogue Fitness have great collections. You’re sure to find one perfectly suited for your needs and goals!

[link-button href=https://www.healthyway.com/t/kettlebell-series/“]Check out HealthyWay’s Kettlebell Series here.[/link-button]

 

Categories
Fitness Advice x Motivation Sweat

4 Thought Patterns That Could Be Sabotaging Your Fitness Goals

Despite the considerably physical nature of most health and fitness goals, often the key to bringing them to fruition is maintaining the proper mindset. Yes, friends—it’s a mental game. As a fitness and nutrition coach, I frequently come into contact with women who are ready to achieve their goals by any means necessary, but are up against thought patterns and narratives of self-belief that are significantly lacking.
Through discussion, we uncover root issues and explore the emotional layers that may be impeding consistent progress. Oftentimes, it comes down to honest reflection on this simple question: How are you speaking to yourself?
Here are four answers—and the unhealthy patterns that stem from them—that might be sabotaging your fitness goals.

1. You’re looking in the mirror with a limiting lens.

Which of these statements helps you express your everyday thought processes?
HealthyWay
Do the more positive and integrated statements reflect your natural state on the whole? If yes, wonderful! You’re flowing through abundance and your fitness goals are sure to follow. However, if statements of lack and frustration better capture your worldview and sense of self, it’s likely that fear has taken over and led you to self-limiting beliefs.
These thought patterns and accompanying emotions are among the first topics I address with clients. Individuals may feel their goals are too far out of reach, or they may feel they aren’t deserving of even their own unwavering confidence. In either situation, they are blocking themselves from receiving and creating.
If you think you can’t do something, you may never allow yourself to give it your all. Statements that begin with “I can’t” often give way to individuals believing their abilities are pre-determined and fixed. On the contrary! We are constantly evolving, and fitness evolutions are equally malleable. The first step in accomplishing anything is believing you will. It’s even better if that belief is one of unwavering certainty.
Stepping into this mindset requires a comprehensive shift in how one views the world and their unique place in it. An abundance mentality doesn’t manifest overnight, so be patient with yourself as you begin to modify your internal dialogue. When you feel overwhelmed, anxious, or irritated, take a few minutes to stop what you’re doing and assess the situation. These emotions and many of those accompanying them are fear based. Check in with yourself to determine whether there’s an underlying feeling of “not enough-ness.” Are self-limiting beliefs present? If yes, notice where you’re currently feeling sensitive and pour self-compassion into those areas. Make it point to recite daily affirmations. The list of positive and integrated statements you read above is a great place to start!

2. You’re comparing yourself to others.

You’ve heard it countless times: Comparison is the thief of joy. When you’re comparing yourself to others, you’re actively boxing yourself into what’s referred to as a lack mentality and subsequently setting yourself up for those aforementioned limiting beliefs. When living in this state of mind, it typically holds true that you’re placing yourself in a “less than” or “deficient” category as opposed to appreciating your individuality and unique life processes. Comparing often involves looking to others for examples of what you need to fix within yourself to be “enough.”
Another experience of comparison involves observing others through a more judgmental lens. This is common when individuals are hyper-focused on achieving a set of goals. When investing substantial time and energy into an endeavor, your sensitivity to potential barriers can increase. When comparing yourself to those around you, you may begin to feel you are in competition.
In either case, you’re approaching the situation with defensive posturing and thought patterns that are once again fear based. Without conscious awareness, you believe that there isn’t enough success to go around for everyone. In terms of fitness, success may mean a toned body, the weight you can lift, the types of exercise you perform, the speed with which you can complete a cardio goal, or even loving the way you look in cute workout attire. Of course, someone else’s experience of these things doesn’t eclipse your ability to revel in them, too.
If you’re falling into the comparison trap, try to interrupt the judgments with love. Keep in mind that this applies to yourself and others. Feeling excited, supported, or inspired by another woman won’t damper your achievements. It’s important to create a type of mentality where everyone can enjoy the fruits of their labors. Instead of thinking, “Wow, look at how fast her mile time is. She’s perfect. How could I ever be good enough?” shift to, “Wow, look at how fast her mile time is. I’m so impressed! Good for her. I can’t believe how far I’ve come with my own endurance. I can’t wait to one day run my own blazing PRs.”
With this thinking, you’re acknowledging another individual’s success while also appreciating how inspiring your own journey is! 

3. You’re focusing on short-term success instead of long-term sustainability

It’s common for individuals to dive into a self-improvement project when short-term goals and quickly approaching deadlines are on the horizon. When working from such a place, we often adopt all-or-nothing mindsets. The trouble with this is that fitness is not linear. The truth is, there will be forward and backward movements in any journey. It’s inevitable.
When this is overlooked, you may notice yourself cycling between extremes. If you aren’t “completely on” with your fitness regimen, then you’re “completely off.” In other words, if there’s a blip in your program’s perfection or your consistent progression toward the goal you’ve visualized, you may find yourself pulling out of the race altogether.
Let’s consider a weight loss journey. You may have a goal of losing ten pounds by an upcoming wedding, which is roughly six months away. While this is realistic, measurable, and time-bound, I would still urge you to consider it one small step in the bigger picture of improving your health and wellness. Why does this help? Well, you’re more likely to stick to the goal when you acknowledge that the benefits will serve you for years to come. Embracing a healthy lifestyle will augment your metabolic, cardiovascular, and musculoskeletal well-being, while also helping you fit into that gorgeous gown.
During the six months leading up to the special day, odds are you’ll have a meal or night out that you know is a bit too indulgent for your weight loss goal. Focusing only on short-term advances might allow this meal to trigger a self-defeating thought spiral. Instead of resuming standard exercise and diet protocol after indulging, you might throw in the towel, believing your day is already ruined. One meal turns into one day, one week, or even one month. If you guilt yourself for being unable to give it your “all” in the moment, you may retreat to giving nothing.
If you’re in tune with long-term benefits, though, you’ll be more apt to recognize that one indulgence will not throw you off track. You’ll release any anxiety that may follow the slip-up and trust that your weight loss and greater wellness goals will still be realized. One meal is just…one meal. You’ll appreciate the short break in routine then return to the plan. It’s no longer about going to extreme measures to achieve a goal as quickly as possible, but rather creating sustainable changes that will contribute to improved quality of life—which certainly does not include doggedly chasing perfection.
This slight alteration in thought processes contributes to flexibility and balance.

4. You’re thinking of exercise as a chore.

It’s true, training regimens can be taxing. Day in and day out, you’re putting yourself through demanding workouts. Quickly ask yourself, “What’s my immediate reaction when I think about exercise?” If you equate working out with an imposition, this may very well be the final block hampering your forward momentum. All too often, we hear individuals complain about “having” to make it into the gym on a particular day. This mentality instantly decreases your physical reserves. No matter what the task at hand may be, energy fades when we feel we’re being forced to do something we deem burdensome. As a result, workouts wind up lacking intensity and efficacy.
The first step in shifting this mentality involves embracing an overarching sense of gratitude. Rather than thinking of your training as something you “have to do,” try on the more positive idea that it’s something you “get to do.” With an able body and kickass persistence, you have the opportunity to exercise according to your plan—whether that’s daily or a couple of times a week—at the gym, in a studio, or pounding the pavement.
The second step involves making your training fun. Yes, we said fun! Exercise can be entirely pleasurable, so spend time playing around with various modes of exercise until you find the right fit. If you have stringent fitness goals, consider substituting a few changes in your (potentially) monotonous routine to spice things up.
For example, few individuals are fond of climbing the StairMaster for 45 minutes. Instead, opt for a 20-minute warm-up with incline walking, then jump into a HIIT circuit. Incorporate sleds, medicine balls, battle ropes, kettlebells, and even row machines for a more proactive take on cardio. Or ditch land altogether and hop into the pool for a killer, lung-busting workout. Through it all, just think about how many amazing activities your body is enabling you to do. Pretty great, isn’t it?

Categories
No Gym Required Sweat

Winter Running 101: Braving The Elements

As winter rolls in, many of us flock to comfortably heated studios and gyms for our daily exercise. For runners, though, the options for training aren’t limited to the monotonous and often overcrowded treadmills. Brisk weather doesn’t have to deter you from doing what you love most.
If you’re jumping at the chance to continue your outdoor running routine, there are a few things to keep in mind. To help you plan for these next few months of colder temperatures, let’s dive into some necessary safety measures, gear suggestions, and training modifications.
So throw on a few extra layers and lace up your shoes. The frosty streets are waiting.

Safety first.

Take note of the weather patterns as you plan your outdoor endeavor. Knowing the approximate temperature will help you piece together a suitable outfit with enough layers to keep the miles tolerable. If there’s rain or snow forecasted, you’ll also know to throw on a water-resistant top layer. There are few things worse—or more dangerous—than wearing moisture-absorbing fabric in freezing temperatures. Staying dry will dramatically reduce your chances of developing hypothermia.
While we applaud your persistence, running outside when it’s –22° F or colder may not be the best idea; Opt for an indoor cross-training session instead. Both swimming and spinning are effective options for this. You can continue to work toward next spring’s 10K without jeopardizing your health.
Despite careful weather preparation, the effects of icy conditions can still be quite unpredictable. Recruit a friend or two for your sweat sesh. Running in pairs or small groups has the same benefits as any buddy system. Having an extra body provides support should someone injure themselves or begin experiencing symptoms of hypothermia.
In addition to safety, a running partner can provide a motivation boost. When it’s freezing outside, we welcome any potential inspiration to get our butts in gear. A celebratory post-run date with a steaming mug of chai, whole wheat bagel, and lively fireplace? Yes please.
If you need to schedule a solo run, be sure to tell someone you trust where you’re headed and how long you expect to be gone. If you know your route down to the nitty gritty details, have your faction of runners download the MapMyRun app. You can log your runs and share your routes with other users. Should something happen, your friends will know your exact location.
Although unplugging may enhance the meditative aspect of your run, don’t ditch your phone altogether. To supplement the benefits of mapping your run for friends, there are a few additional safety measures to follow during your wintry trek.
Skip the music and silence your notifications but always keep your phone accessible for emergencies. If you find yourself in any dangerous situations, your phone is your lifeline. Although contacting a 911 operator takes nothing more than a quick call, there are several apps to consider if you favor more security and a fairly streamlined procedure.
ROAD iD and Kitestring work by immediately notifying your registered emergency contacts of any inactivity lasting longer than one minute—without you having to touch a button. You may also find bSafe and React Mobile helpful, as they swiftly connect users with emergency responders and share their precise GPS location.
To many, this final tip may seem counterintuitive. Nevertheless, always run against traffic. Running alongside traffic may be generally harmless during daylight hours, but the possibility of danger increases during the darker, wetter winter periods. This is especially true if you prefer to enjoy evening runs under nothing more than a moonlit glow.
Facing the opposite direction of oncoming vehicles gives you the advantage of spotting each one as it approaches, possibly even before the drivers spot you. This gives you enough time to react to any hazardous driving patterns and move out of the line of danger.

Suit up for your freezing date with Mother Nature.

When you’re piling on the layers, Runner’s World suggests dressing as if it’s about 20 degrees warmer. You’ll naturally produce enough body heat during your run to make up for the difference.
When choosing fabrics, the key is technicality! Your clothes should have moisture-wicking properties, which will help ensure sweat doesn’t sit on your skin in the freezing temps. Zippers at your neck and vents around the most heat-producing areas of your body will also be helpful as you start to warm up. They’ll offer you a bit more breathability without sacrificing core body temperature.
Runner’s World also offers a layering guide for outdoor enthusiasts:

  • “30 degrees: 2 tops, 1 bottom. Long-sleeve base layers and a vest to keep your core warm. Tights.”
  • “10 to 20 degrees: 2 tops, 2 bottoms. A jacket over your base layer, and wind pants over tights.”
  • “0 to 10 degrees: 3 tops, 2 bottoms. Two tops (fleece for the cold-prone) and a jacket.” Throw on the same combination of bottoms as the previous benchmark.
  • “Minus 10 to 0 degrees: 3 tops, 2 bottoms, extra pair of mittens, 1 scarf wrapped around mouth or a balaclava.”
  • “Minus 20 degrees: 3 tops, 3 bottoms, 2 extra pairs of mittens, 1 balaclava, sunglasses.” Or better yet, keep it indoors!

Light it up! Fluorescent colors and reflective features are two critical details that can’t be overlooked when choosing your outer layers. With the combination of fewer daylight hours and impossible snow banks, visibility declines considerably during the winter months. If you don’t like drawing attention to yourself, now is the time to kick that fear to the curb. For the next few months, your new objective will be to draw all attention to yourself when you’re out hitting the icy streets.
Taking safety into account, you want your gear to be easily visible. If you’re heading out for a night run—or if it’s noticeably more overcast than usual—strapping on a headlamp can be exceedingly worthwhile. It lights up your path, allows others to spot you with greater ease, and keeps your hands free should there be any minor slips. We love this one.
A significant amount of body heat escapes through the extremities (not to mention that exposed skin poses a greater risk to frostbite), so keep your head, hands, and feet warm. Wear a beanie and mittens on every winter adventure.
For shoes, it’s essential to find a pair that has minimal meshing. Shoes with studded soles, Gore-Tex uppers, and additional liners will be your best bet. Keep in mind that winter conditions make even the most typical terrain feel like the roughest trail. Well-equipped shoes are paramount.

Lace up your techy sneakers!

Always warm up, friends. With the chilly temperatures, this is of utmost importance. Start to get the blood pumping by moving through any stiff joints and cold muscles. Practice a few dynamic stretches, run several flights of stairs, grab your mat for a mini yoga flow, or put those old high school P.E. drills to good use (think high knees, butt kicks, and inchworms). Your body will be more capable of meeting the demands of your run without potential injury.
Is it windy out? Slather a layer of Vaseline on your nose and cheeks to protect from windburn and get moving! Begin your workout by running into the wind and finish with it against your back. The benefits are multiplied, as this not only gives you a greater sense of ease during the final push but also minimizes the chances of the wind chilling you after you’ve worked up a sweat.
When choosing your route, familiarity is your friend. With the higher likelihood of hazards this season, winter isn’t the best time to hit a novel trail. Commit to running the paths you know best. It may not be as thrilling as you’d like; but just think, you’ll be a pro by the time spring rolls around. No one will know that route better than you!
We’ve discussed how lighting can be issue this time of year, and your routes should take this into account. In addition to wearing a headlamp, settle on running paths that are well lit and provide plenty of room to maneuver.
One final tip: ditch the speedwork and respect your temporary limitations. We understand you may be itching to run through a few sprints or nail down that nagging PR, but save that for your indoor cross-training.
Start your runs at an easy pace and gradually increase the speed, but keep it slower than your usual training pace. The new focus for these outdoor runs should be maintenance. Acceleration and icy surfaces do not bode well.
If you need a dose of high-intensity training in your life, there are still plenty of ways to keep your heart pounding, lungs screaming, and legs strong. Instead of taking it to the streets, throw in a few rounds of intervals on the treadmill, on the spin bike, or in the pool. You’ll be glad you did.
Okay. winter-loving friends. Let’s get to it!

Categories
Fitness Advice x Motivation Sweat

The Ultimate Survival Guide For Joining The Gym In January

It’s January 1, and you’ve crafted this year’s list of resolutions—or shall we say intentions—and gleaming as a top priority is healthy movement. After a few meticulous discussions with your galpals and partner about the best local gyms, you’ve discovered “the one.”
We all know a little group effort can offer a boost of morale and inspiration to stick to your goal of three sweaty hours per week. Everything seems to be coming together seamlessly in your favor except for one minor detail: How in the world do you dive into the hustle and bustle of New Year’s gymgoers?
Trust us, you aren’t alone. Innumerable women struggle with the same overwhelming thought when they embark on a fresh fitness journey. A new gym can be intimidating enough without the enormous crowds that January tends to bring.
But it doesn’t have to be—we’re here to help you find your groove.

Prepare for the “resolutioners.”

Every year, gym traffic tends to increase 40 percent during December and January. Whether the goal is to lose a few pesky pounds, increase strength and mobility, or simply offset the health risks discussed during a recent doctor’s visit, there is an inevitable upswing in memberships for those who are ready to kick-start their progress in the new year.
As intimidating as it may seem to walk through the doors for the first time, we encourage you to keep a few things in mind.
The crowds will die down. The Washington Post notes that despite the dramatic influx, attendance typically drops after a few short weeks. If you find the initial crowds intolerable, now is a great time to take advantage of the mantra “this too shall pass.” Repeat it a few times under your breath as you move from one piece of equipment to the next. As soon as you consciously wrap your mind around this temporary norm, you’ll be ready to hit the ground running.
During the first week, take notice of when the gym seems to be busiest. If you’re trying to steer clear of the masses, a good rule of thumb is to avoid the after-work rush. Gym traffic tends to pick up speed by 5 p.m. and continue during the ensuing hours. If this is the case at your chosen gym, perhaps consider swinging in for an early morning workout or lunch hour sweat sesh. Play around with your schedule until you find a block of time that best suits your needs.
Something important to remember is that your fellow gym attendees are also striving for improvement. Regardless of the specifics, you and your new peers are working toward a common goal. Find comfort in knowing that every single member, new and experienced, is actively immersing themselves in the pursuit of bettering themselves.
When you appreciate the collective effort, you’re also less inclined to lose your patience with a fellow member who is quite possibly in the same shoes. With this, also try to allow yourself to let go of any urges to compare your journey to someone else’s or to shy away from the public eye.
Rest assured, steady progress toward your personal goals doesn’t need to be hampered as a result of the crowds. There are plenty of ways to get in a killer workout and minimize the amount of time spent moseying through aisles of idle bodies, waiting to complete the next exercise on your “Why Every Woman Belongs In The Weight Room” list.
Know what pieces of equipment you will need beforehand and tailor your workout to what’s available. If you skip from Exercise 1 to Exercise 3 before circling back to the previously occupied Exercise 2, that’s entirely acceptable. If the required piece of equipment seems to be perpetually off limits, simply find an alternative exercise that targets the same muscle groups. The exercise database on Bodybuilding.com is one of our favorite resources.
As a last resort, ditch the original objective and opt for your backup plan if it seems as though every single person has walked in the gym with the same muscle group in mind. We’ll discuss options for this below!

Mastering Gym Etiquette

Perhaps you’ve heard your friends or co-workers complain when someone blatantly disrespects a few of the gym’s unspoken rules. So let’s shed some light on what you can expect to encounter. The truth is, respecting proper gym etiquette takes nothing more than practicing common sense and courtesy.
Keep your phone tucked away during your workout. This respects others’ time while also helping you focus on an intense training session. Remember, the gym is a sharing community. We can guarantee that someone is waiting to hop on the very piece of equipment you’re currently using.
Wait a second—don’t rush off, woman! You deserve a decent amount of time (and space) to finish your exercises, but no dilly-dallying between sets. If you need to check a text message or change your music station, we simply suggest waiting until you’re between exercises.
Always re-rack your weights as soon as you finish your exercises. This is done out of respect for the gym’s employees and your fellow members as well. Not surprisingly, the employees have quite a bit on their plate already. Their day-to-day duties need not include picking up after grown adults too. Further, an empty machine with weights neatly put away is a sign that the equipment is available for use. There are few things more annoying than a barbell or leg press machine loaded with two handfuls of plates and no one claiming ownership.
Picture this: After a few minutes of wondering whether this hypothetical individual will return to their weights and an awkward conversation with a passerby in an attempt to uncover possible availability, you’re left to un-rack the plates and prepare for your own working sets. See how this may cause frustration?
The next step in cleaning up after yourself is wiping down the equipment. As we mentioned, the gym is a sharing community. With that being said, nobody wants that to include a plethora of residual germs after your machine use. If there’s a chance your sweat has found a new home on a piece of equipment, grab a nearby wipe and bottle of disinfectant before moving onto your next exercise. Cardio equipment, benches, and machines all require cleaning, but feel free skip over the dumbbells and barbells.
Now, although there will be times when fellow gymgoers finish their exercise without un-racking their weights, there will inevitably be an equal number of occasions when the piece of equipment is still in use. If you wait a minute or so and catch sight of someone hopping from one machine to the one you’re considering, they’re doing what’s called a superset—two exercises completed back-to-back without rest to serve as one combined set.
Many times, someone will leave a water bottle, fitness journal, or piece of clothing near or on the equipment as a sign that it’s still being used. If this is the case and you’re itching to complete the respective exercise, don’t be afraid to approach your fellow member and ask how many sets they have left.

Spice up your routine with a change of scenery!

If you feel inclined to skip the crowds altogether, you still have several options. Fear not, your goal of several training sessions per week won’t be compromised.
Many gyms offer daily group classes with their memberships. The benefits are plentiful, as you’ll soon understand that these classes can be a way to find an upbeat community of like-minded members, break through your monotonous routine, test out a few new modes of exercise, and power through a full workout without worrying about possible interruption.
Common classes offered by most chain gyms are Zumba, cycling, boot camp, and Bodypump. Each of these ranges in intensity from class to class, offering workouts fit for everyone from January newbies to long-standing residents. Give one a go!
A second option is to forget the gym and take your workout elsewhere. If you had been planning on a cardio session, bundle up and hit the streets for a run through the cityscape. If you’re feeling an urge to knock out a fat-burning HIIT session, find a local high school with an outdoor track. You can easily put together an impressive circuit with sprinting intervals, climbs along flights of stairs, and bodyweight exercises on the field.

Satisfy your thirst for knowledge.

Above all else, your health and safety should remain your top priorities. If you have questions concerning how to use pieces of equipment or how to perform specific exercises with proper technique, ask a personal trainer for help. Your gym will have plenty of employees with appropriate certifications available on a daily basis. If none are in sight, it’s time for a hunt!
It’s okay to not have all the answers. No one is expecting you to walk in the gym with perfect knowledge of how, why, and when everything works. Use your workouts as an opportunity to grow! The personal trainer will be able to guide you through the exercises and offer individualized cues to remember the next time you’re attempting to tackle the given movement.
If you’re unable to seek help and unsure of how to perform the exercises designated for that piece of equipment (evenly slightly), we have one simple rule to follow: Don’t use it. Your risk for injury is exceedingly high should you choose to continue. Go home, sift through enough research to provide a stable foundation, and try out the new machine another day. (And keep it light and unweighted until you fully master the movement!)

Supplementing the Sweating

It’s important to remember that attaining most health or fitness goals will largely be influenced by proper diet. Some even argue that an individual’s nutrition has a greater effect on their wellness than their exercise level. As you begin your new journey, do your best to combine a challenging workout regimen with adequate nourishment. Your new motto? You need to nourish to flourish.
This will largely mean sticking to a wholesome, nutrient-dense approach. Colorful vegetables, antioxidant-rich berries, complex carbohydrates, omega-3–rich fatty acids, and quality protein sources should begin to make up the bulk of your grocery list. If you’re looking for additional guidelines, we have a handful of suggestions ranging from tracking macronutrients to details on pre- and post-workout meals.
We believe in you, and now you must do the same. Let’s own our process, celebrate our newbie status (not everyone shares your drive!), and get to work.

Categories
In Season Lifestyle

How To Set Boundaries And Manage Stress During The Holiday Season

The holidays are a time for love, cheer, and tremendous gratitude. But even so, they are rarely without high levels of stress. As a lifetime perfectionist and people-pleaser, I know this all too well.
In addition to the joyful gatherings, I often experience an underlying current of desire to juggle just a few too many things in hopes of making each consecutive year one for the books. Living in a different state than most of my family members has resulted in Christmas becoming one outrageously hectic day. This is the case for many of us. From negotiating and renegotiating schedules that allow for quality time with each loved one to finding the one gift at the top of everyone’s wish list—not to mention the travel necessary to make all of this possible—it’s easy for our own needs to be swept under the rug.
Unfortunately, this creates a breeding ground for elevated stress and overtaxed emotions. And while it’s always done with pure intentions, jumping into the chaos of the holidays without a loving strategy for taking care of ourselves only causes more harm in the long run. The addition of holiday tension to our preexisting daily stressors can have a significant impact on our emotional health. In fact, according to a holiday stress report published by the American Psychological Association (APA), “holiday stress has a particular impact on women.” We are significantly more likely to experience heightened stress levels during this time of year, which is compounded by decreased time to relax and decompress.
Women are often the family members responsible for holiday organizing, shopping, and preparations, and the responsibility of managing our time in a way that also allocates adequate energy to resolving work demands, financial constraints, and household pressures can manifest as unsustainable stress. The APA notes that it’s common for this to result in poor stress-management habits. For some of us, this may mean a lack of adequate sleep. In fact, 68 percent of individuals who participated in the  holiday stress study experienced fatigue often during this time of year. For others, instances of overeating and over-drinking may increase.

The Importance of Boundaries

In an effort to maintain the holiday spirit of selflessness, we sometimes lose sight of our own real, justified needs. If you’re familiar with the concept of setting boundaries, perfect! This action is as important during the holiday season as ever. If boundaries are new to you, that’s okay, too—we’re here to help you create a streamlined approach toward investing in self-care.
No matter the scenario, setting boundaries is an essential form of self-respect. As you’re chaotically rushing to meet every expectation, it’s crucial that you tune into your own emotions. The truth is, we will show up for our loved ones as our best selves if we are also cared for. The stress of spreading ourselves too thin only creates a barrier between ourselves and meaningful, joyful connection as our minds are anxiously hopping from one task to the next. Setting boundaries helps prevent exorbitant stress by ensuring you maintain a balanced number of priorities and, as a result, are more apt to practice genuine presence.
However, as positive as this change sounds, boundaries can be difficult to voice and uphold. As the holiday stress study points out, many women are wired to please during the holidays. The fear of disappointing a loved one can catapult us into a holiday frenzy. Respecting ourselves means that there will be times when we must give ourselves the breathing room and love we need rather than tacking a new item onto the to-do list. So, during the season of giving, how do you say no?

The Power of No

Keeping the peace is important, but what does it mean when this is done at the expense of our own well-being? Despite our desires to turn into holiday Wonder Women, our human limitations are the same during these few months as they are the rest of the year. Often struggling as it is without enough hours in the day, we are acutely aware of time constraints. This also goes for our financial restrictions—yet we continue to squeeze in obligation after obligation, maybe even racking up stress-inducing credit card bills.
With the holidays quickly approaching, set aside enough time to sit down with your schedule and financial statements. First, make some time for your calendar. Outline where you will and won’t have time. Rather than attempting to fit a handful of objectives into a small timeframe, opt to focus one one or two things that are essential to you during the holidays. Two goals may be entirely manageable for you, but the third may be what sends you into a state of exhaustion. Continue to do this whenever you see an open slot in your calendar. Before you know it, you’ll have accomplished all you need to. Looking at the holiday festivities “big picture” may be a bit too overwhelming, but this habit of intentional, honest time management will help you break what might feel enormous down into smaller, more manageable steps.
Once you’ve penciled in time for shopping, gift wrapping, baking, a trip to the post office, or whatever else you’ve prioritized, it’s time to employ these same time- and energy-management strategies with family and friends. As counterintuitive as it may feel, it’s always acceptable and reasonable to say, “No, no more today.” Check your engine light and decide if you truly have the adequate emotional resources and time in the day before quickly agreeing to their plans.
Notice when and with whom you feel most drained. Perhaps this will simply result in spreading your holiday party hosting or attendance out over a week, rather than two short days, or it may mean declining invites altogether. If you know that a certain situation is sure to trigger feelings of tension and undue anxiety, this could be the time to own your “no” and stay home for a movie night—whether that’s a solo affair or includes  your kids or SO. A little Rudolph R&R and hot apple cider may be exactly what you need to replenish your energy stores before the next day of activities. It’s important to know your socialization, shopping, and commuting thresholds rather than optimistically ignoring them.
Second to time, financial limitations and gift expectations can be a major cause of stress. Look over your financial statements in the same manner you engaged your schedule. Create an appropriate budget and stick to it! It’s okay if you need to cap off the presents at X dollars this year, even if you had more wiggle room last year. Know your limit and keep this number in mind as you carefully peruse the aisles for the perfect gift. Remember that the holiday season is not centered on materialism. If the gift is given with love and sincere consideration, it is enough. There is no shame in avoiding post-holiday debt, friends. Respecting your needs means listening to your emotions as much as it means remaining cognizant of the inevitable (and continuous) bills you’ll be paying after the holidays are over.

How to Counter the Opposition

Despite knowing the necessity of setting boundaries with others, there will inevitably be times when your loved ones’ reactions leave you feeling flustered. If you find yourself worrying about how well your friend or family member will receive the new boundary you have set, it will be of particular importance to ground yourself before and after each conversation. Understand that you’re demonstrating the courage to love and care for yourself even when faced with the possibility of disappointing others.
Check in with yourself and take note of whether your request is coming from your highest self. Are you tuning in to your own needs and emotions? If so, you are speaking your truth—and this alone is enough to command respect. Brené Brown, PhD, LMSW, one of the women who has paved the way for the self-love revolution with her research on shame, courage, and worthiness at the University of Houston Graduate School of Social Work, recommends a few helpful steps to help see you through when you’ve decided to say enough.
First, create a mantra to repeat to yourself as you’re preparing for a boundary-setting conversation with your loved one. Brown silently repeats “Choose discomfort over resentment” to remind herself that although it may not be easy, what she’s doing is necessary for both her physical and emotional well-being. The next step is keeping what she refers to as a resentment journal. She writes, “Whenever I’m marching around muttering cuss words under my breath, I grab what I lovingly refer to as my Damn It! Diary and write down what’s going on. I’ve noticed that I’m most resentful when I’m tired and overwhelmed—i.e., not setting boundaries.”
This not only serves as a release, but also as a tool to help you discover where in your life changes can lead to healthier relationships and better self-care. The final step is rehearsing! Setting boundaries takes practice, especially when loved ones are involved. Brown recommends practicing saying, “I can’t take that on” or “My plate is full.” Ideally, it will then be more natural (albeit still uncomfortable) when the time comes to say it in conversation.
When this is the case, ask your anxiety to take a back seat, and instead remain calm as you explain your circumstances. Enter the space with a sense of reasoning and compassion. Setting this tone may in turn allow your loved one to show up in the same manner. Dismiss any assumptions of what may transpire and speak directly to their highest self. By maintaining your own peace, your loved one will likely move away from the defense. After all, this is not an attack on them, but rather a simple and entirely healthy request.
Still, despite your calm stance, others may not have the tools to show up to the conversation with reciprocating love and respect. As challenging as it may be to speak your truth when your “no” is met with a harsh rebuttal, know that it’s necessary for you to follow through. Remind yourself that your needs are of equal importance. Your job is not—now or ever—to please everyone. It’s okay if your friend or family member finds the new boundary upsetting. Why? Because they will get over it in time.
The final consideration is knowing your audience. Not everyone will deserve a detailed explanation of why you feel the way you do. If you know the recipient is someone who has a tendency to be hurtful or manipulative, it’s perfectly acceptable to set your boundary and walk away from the conversation. As imperative as it is to use your voice, it’s equally important to protect your sacred space.

Keeping up With Self-Care

Boundaries are an essential aspect of self-care, however, there are additional practices you can incorporate to stay on top of a comprehensive self-care regimen. The APA’s holiday stress report explains that women are prone to neglecting their self-care habits during the holidays. Although self-care is often associated with things like painting your nails and getting massages, it doesn’t have to begin or end there.
Self-care also involves appreciating the validity of your emotions, practicing the power of “no” as often as you rejoice in “yes,” knowing the importance of days off of bustling, eating body- and soul-nourishing foods, reveling in a grounding yoga flow, and throwing you hair up in a messy bun while your skin enjoys a calming face mask.
Merging self-care and the benefits of exercise may be exactly what you need. If you’re feeling the need to ramp up the intensity instead of following your usual yoga practice, try fitting in a quick kettlebell workout. In just 20 to 30 minutes, your body will reap maximum benefits. Another option is to head to your local ice skating rink. Lace up your skates and practice a few dozen figure eights to get your sweat on in holiday style. If you need a family-friendly activity, this is a perfect option! With the guaranteed laughs, your stress levels are sure to drop.
One final note: Don’t neglect the importance of breathing! Yes, friends—self-care can be as simple as practicing breath work. When our anxiety gets the best of us, we often fail to give enough attention to this fundamental task. As you gear up for the holidays, try implementing a regular mediation practice. What many of us need most is a reason to slow down, and meditation provides exactly that.
If you aren’t in a space to meditate, start with taking just five minutes out of your day. When you’re feeling the brunt of the stress, slow your breathing. Start to count your inhalations and exhalations. Practice counting to five during your inhale, pausing, and exhaling at the same speed. Allow the anxious thoughts to fall away as you concentrate only on your breath and the physical sensations you experience while consciously inhaling and exhaling. This will offer you a much-need reprieve, and the best part? It can easily be done on the go.
As stressful as the holidays may be, creating space for your  personal well-being is the best gift you can give yourself this season.

Categories
Happy Home Lifestyle

Chic Décor You Can DIY With Aromatic Herbs And Kitchen Essentials

It’s that special time of year again and you have your traditional holiday décor down, but change is in the air.
If you’re feeling inspired by the pervasive plant lusting of 2017, why not go for a bohemian chic and sustainably green spin on the usual mix of wreaths, table runners, and centerpieces we know and love? Marrying simplicity with modern aesthetic, lovingly executed bundles of healthy herbs have the potential to transform your home into a magical abode this season.

The Perfect Entry

We’re all too familiar with the importance of first impressions. With a steady stream of guests coming and going over these next few weeks, a modish wreath adorning your front door is sure to set the right tone upon their arrival.
Luckily, each of these décor items requires nothing more than quick stops at your local market and florist followed by a little crafting time to perfect your herby holiday hanging.

Go wild with eucalyptus.

With a wild eucalyptus garland, you’ll have a long-lasting addition to greet your guests on their way indoors. You’ll need four different types of eucalyptus: spiral, baby, flat, and seeded. One bunch of each type will be sufficient for your crafting. You also have the option of adding in a few juniper sprigs for a complementary floral touch. For the base, you’ll need to gather

  • A 14-inch metal wire wreath with clamps
  • About 2 feet of 2-inch burlap ribbon
  • Scissors
  • Pruning shears
  • A hammer

While some of these items can be found hiding away around your home, the wire wreath and ribbon can be purchased at a florist’s or craft store.
By layering the eucalyptus around the wire wreath, you have complete control over the amount of greenery that will grace your doorway. The best method is starting with the spiral eucalyptus, moving onto the baby, then the flat, and finally the seeded. Each bunch will be broken down into single, smaller pieces and trimmed to uniform lengths before beginning. The eucalyptus will be carefully placed between the clamps and aesthetically staggered however you see fit. Sprig by sprig, you’ll add enough of each layer to create a balanced bushel. When you’re done layering, simply close each clamp, fluff the final product, and voila!
The burlap ribbon is perfect for a festive DIY hanger, seamlessly looping inside the metal frame of the wreath and over a hook.

Become a holiday crafting sage.

A second option is to elect sage as your creative muse. All you need here is a Styrofoam wreath, floral pins, the ribbon of your choice (we like using the same burlap), and a big bundle of sage. You’ll take groups of five or six leaves and use the floral pins to secure them to the Styrofoam base. Continue pinning until the wreath is fully covered and bursting with fragrant greenery.
The burlap ribbon can be used in the same manner—looped around the top of the wreath for a perfected dangle.

It’s the little things.

For a few subtle herby touches around your home, you can wrap sprigs of rosemary and mint around dollar store candles. Whether you choose to wrap the entire circumference of the candle or simply attach a few luscious sprigs is entirely up to you. Use twine to secure the greens in a nice little bow and your work is complete. If you’re itching to add a more rustic note, wrap a piece of burlap around the candle before layering the herbs. Place these throughout each room for a cozy ambience.
An even easier DIY for a little candlelight glow requires nothing more than a handful of tea lights and those leftover apples sitting on your kitchen counter. While this guide suggests you use a drill and paddle bit, a sharp kitchen knife (and appropriate caution while cutting) is the only tool you really need. Carefully cut a hole in the top of each apple. For the tea light to fit properly, the hole will be about 1 ½ inches in circumference and only ¼ inch in depth. The final touch? Plop the candles in.
Yes, ladies, it’s really that simple! Your fresh “apple candles” can be used as a festive centerpiece for all to enjoy. Position them in a linear fashion along a deep, plaid table runner for a pop of color, or spherically on a pedestal stand arranged for your dining table. Here, you have a chance to add an herby touch by decorating the stand with the leftover rosemary you picked up for your favorite recipe. Talk about sustainability!

Wrapping It Up

Now that we’ve perfected your home’s seasonal entryway and cozy mood with decorations plant-lovers are sure to melt over, the last step is—of course—garnishing the gifts! For many of your guests, young and old, this final piece will determine how they’ll remember the special occasion. You already know with blissful certainty that your gift is just what your loved one is looking for, so why not kick it up one chic little notch with a few sprigs of juniper and pine nestled on top? Wrap the gifts with brown craft paper, securing it with double-sided tape and twine. Beneath the finishing bow of twine, attach a small bunch of greenery and a handwritten name tag.
What’s not to love about personalized touches?

Categories
Fitness Advice x Motivation Sweat

Pushups And…Periods? How To Make The Most Out Of That Special Time Of The Month

With countless media platforms and increasingly accessible means of socialization, we live in an age that’s truly encouraging individuals to take advantage of their first amendment right to spark discourse on highly stigmatized topics. Yet, one such subject that continues to remain fairly hush-hush is menstruation.
As women, many of us have experienced the awkward conversational pauses and influx of rash comments that seem to accompany our periods. Living under heightened scrutiny and routinely compared to their male counterparts, it’s no surprise that professional female athletes have a tendency to leave the topic of menstruation out of the conversation when discussing training and competing.
As easy as it might be to “just ignore” them, periods are a healthy, natural, and essential process that needs to be normalized. Olympic bronze medalist Fu Yuanhui laid the foundation for a female revolution when, after her beautiful backstroke finish at the 2016 games, she explained to a reporter that being on her period may have adversely impacted her performance. Far from a simple excuse, Yuanhui was shedding light on the truth. Our strength, endurance, and hormonal balances are all prone to marked changes during that time of month.
If an Olympic swimmer obliterated much of her competition while on her period, what does that mean for the rest of us? Well, every woman experiences acute differences in her hormonal levels during menstruation and responses to these are experienced on a spectrum. Some women are capable of adhering to their resistance training protocols while others need to simplify their movements, opting for upward dog and a heating pad.
No matter what your menstrual experience entails, we’re here to help you navigate the waters (no pun intended) of Mother Nature’s monthly gift.

Is it your period, or could it be PMS?

We’re familiar with what it means to be on our periods, but what’s far less understood is how to differentiate a typical cycle from one marked by premenstrual syndrome or PMS. During the time of a woman’s period, it’s normal to experience cramping, bloating, breast tenderness, and mood changes. PMS, however, is a condition characterized by additional psychological and physiological symptoms.
PMS begins after ovulation and ends at the start of the period. It’s often accompanied by irritability, depression, fatigue, acne, and appetite changes in addition to the normal period symptoms already mentioned. And while the term PMS is thrown around fairly causally, true cases only affect some 20 to 30 percent of women. For those who do receive a diagnosis, the symptomatology tends to be severe.
If you think you may be experiencing PMS, make an appointment with a trusted healthcare provider so you can explore your options for managing the discomfort and read on for additional tips on caring for yourself throughout your cycle.

Should you exercise?

It’s okay to cut yourself a break if you’re feeling completely zonked. Remember that taking a stroll or slipping into a warm bath with essential oil–infused Epsom salts is also self-care. Taking a rest day (or two) is completely warranted if your headache and cramps have you hiding under the covers of your cozy bed.
These rest days are especially important during the second half of your cycle (days 15 to 28), which is formally known as the luteal phase. During this time, your body is gearing up for another round of menstruation. An increase in progesterone (which can actually have a depressive effect on the brain!) and decrease in performance means that a staycation with an endless supply of peppermint tea could be exactly what you’re needing. However, that being said, exercising during your period does offer a range of benefits.
Getting your body moving can actually help alleviate many characteristic and frustrating symptoms of menstruation. Sweating can actually decrease bothersome water retention and bloating while shuttling some much-desired endorphins throughout your tired body. Maintaining a consistent exercise routine also helps lessen the cramping and can decrease the flow of your period. Lauren Streicher, a gynecologist and associate clinical professor at Northwestern University, shared that there’s no reason to ditch the gym entirely.
If our bodies are up for it, we can safely do the same forms of exercise during our periods that we do every other day and can look to Yuanhui for a little inspiration.

Let’s get you moving.

While it may seem counterintuitive to hit the weights, training during the first half of your cycle (days 1 to 13) and taking full advantage of your body’s follicular phase (which starts on the first day of your period and ends whenever you ovulate) can have major perks. Our periods mark the first day of our cycles, so keep in mind that, yes, we’re about to get you thinking about heading to the gym during your monthly flow.
In fact, a Swedish study found that strength-training during this timeframe yields greater power, strength, and muscle gain when compared to strength-training during any other phase of our cycles, which means lifting and pressing during your period and the time immediately following it can be pivotal in helping you reach your fitness goals.
It may also be the best time to knock out a few high-intensity interval training (HIIT) sessions (and try our at-home HIIT videos!) Hormones are low during a woman’s period, which enables our muscles to access carbohydrate stores more easily. Utilizing similar bioenergetic mechanisms as those seen in strength training, the change in hormones helps make quick fuel more accessible for metabolic breakdown—which in turn ramps up the intensity of short workouts. The lowered hormones during this time also help decrease the body’s natural temperature. As a result, this extends the time it takes to reach heat exhaustion and complete fatigue. Not only can we bust out an impressive cardio session—we might even be able to maintain that high level of intensity for a longer period of time.
Day one of your cycle might be the perfect time to take the plunge and drop in to your local boxing studio or CrossFit. Go on, show them what you’ve got.

Know when to go slow and easy.

As you make it through ovulation and return to the second half of your menstrual cycle, you may notice yourself getting thrown back into a bit of a funk. Naturally, your energy will wane with the decrease in estrogen. Reward yourself for a killer two weeks, and gradually transition into a slightly less intense workout regimen. Attempting a new squat PR may not be in the books. Instead, use the boost in stamina this week and gear up for some endurance workouts. Now is the time to lace up your shoes and hit the asphalt for a nice long run along the boardwalk. If you’re aching to hop back onto the Reformer, pilates is another great choice.
During the final week of your cycle, you may once again crave the comfort of your warm bed. But, if you can tap into the reserves and push through the exasperation, your body will thank you for the sweat sesh. Opt for gentle exercises that still get your heart rate revving. Think power vinyasa and heated ashtanga. Pairing that movement with some mindful time on the mat is the ideal prescription. Despite the discomfort and dread you might experience, remember to show your body loving-kindness for staying on top of these natural processes and maintaining your womanly wellness.
Our periods should be treated with respect, considering they’re a built-in mechanism for cleansing and beginning anew. If we’re willing to celebrate the moon, why not celebrate our ovaries while we’re at it?

How to harmonize our diets and flows.

During Mother Nature’s visit, we may find ourselves experiencing a plethora of cravings that threaten to throw us out of our healthy groove. As we know, wellness requires a blend of exercise and nutrition. Let’s talk about how to stay on top of the latter when that pint of ice cream is screaming your name. As your hormones fluctuate throughout the month, your training protocol isn’t alone in experiencing the effects. Your dietary needs shift as well! Here are a few pieces of advice to help you continue to nourish your body and counteract the period pangs…
During the week of menstruation, reach for healthy fats and an abundance of root vegetables. According to Alisa Vitti, holistic health coach and author of WomanCode, this is the best time for a boost in fatty acids. These will help buffer the changes in hormones and stabilize your mood. Salmon, avocado, raw almonds, and chia seeds are all wonderful add-ins. Many nuts and seeds are high in vitamin E, which can help prevent those debilitating menstrual migraines. Incorporating root veggies gives your body a boost of vitamin A, which, according to Vitti, can help the liver process fluctuating estrogen levels. Sweet potatoes, pumpkin, carrots, and beets are all potent players here.
If you’re interested in learning more about syncing your diet with your menstrual cycle, consider investing some time in educating yourself about balancing female hormones naturally. As we set the intention to continue honoring our bodies with compassionate exercise, we must do the same with our diets. Keep in mind that this is not about restriction. Instead, these changes are centered on sustainability and optimizing your body’s unique month-long process. If you need a piece of dark chocolate, go ahead. Just pair it with some cinnamon-dusted squash instead of finishing the entire bar.
For most of us, periods are unavoidable. Take these tips and start to listen closely to your body. Trust that your cycles are for your benefit—cramps included.
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Categories
In Season Lifestyle

Food, Friends, And Fun: How To Throw The Best Friendsgiving Feast Ever

Heard of Friendsgiving? Ask around and you may find yourself hearing story after story painting it as the hero of the holidays.
When I moved across the country for the next leg of my journey, I initially assumed that recreating the epic Friends scene with a group of galpals would merely solve the dilemma of living a few thousand miles away from family. As it turned out, it offered so much more than a measly, make-do gathering.
Skipping the expensive holiday travel also meant saying goodbye to high-stress dinner conversations. You know, the ones spent fielding Aunt Margie’s questions on when I’ll find myself a decent man, what I think of the latest political scandal, and how I believe we can realize world peace. Instead, my ladies and I sat around a small, worn table with a hodgepodge of dishes and a wealth of red wine. There was love, laughter, and a beautiful understanding that we could show up exactly as we were.
Whether you’re planning a Friendsgiving on Thanksgiving Day or will observe it in addition to family festivities, here are some practical tips for hosting the perfect feast for friends.

Who does what?

The perks of Friendsgiving are plentiful, but careful planning among the hostess and attendees is crucial. Home in on each other’s strengths and assign each person a duty. Whether it’s grocery shopping, cooking, table setting, cleaning, or simply picking the right Spotify playlist—a smooth evening will require working together as a team.
For the recipe connoisseurs in the group, delegate one or two delicious dishes to each person or couple. For those who struggle in the kitchen, grabbing a fresh berry pie from the local bakery might be the task at hand. Talk it through and plan out the details, creating an email chain or Google Calendar or Facebook event as you see fit. Whatever it takes, make sure there’s enough food to go around and any restrictions are accounted for!
Need gluten-free stuffing for your friend with celiac disease? We believe in you. Making it a potluck will help everyone ditch the stress, and after all, isn’t that the point here?

Let the feast begin.

When the day comes, it’s best to have appetizers ready to munch on during the prep and final cooking push. Here are a few of our healthy-ish favorites to place throughout the kitchen and lounging spaces:
Sweet Potato Quinoa Fritters
Rosemary-Infused Wild Rice Stuffed Mushrooms
Smoky Chipotle Pumpkin Hummus
Quick and delicious, if you strategize your apps right, there will be something for everyone, and we all know the importance of that since staving off raging hanger can help maintain upbeat spirits and holiday fun.
When the dishes are finally ready to serve to the motley crew, use your hostess influence to elect for eating family style. Finding room for each of the items on your table ensures that nobody has to get up and leave mid-conversation. Friends can dish up their plates as they please without awkwardly excusing themselves to run for an extra spoonful of cranberry relish.
Pass the plates and bottles of wine around the table, creating space to simply be present with your dearest friends.

The Sweetest Side of Friendsgiving

With a few apps and the main course taken care of, the next logical step is following up with a tantalizing dessert. Grab that warm berry pie and a carton of vanilla ice cream for a treat that always seems to hit the spot.
Or, if you’d rather swap pie à la mode out for healthy, homemade sweets, try one (or both!) of these:
Sweet Potato Casserole With Crunchy Pecan Oat Topping
Best-Ever Healthy Apple Crisp
See, even if you don’t want to break your 2017 wellness goals with just over a month to go, we’ve got your cravings covered!

Set the tone with holiday cheer.

While food may be the most important feature of Friendsgiving, we can’t neglect the joys of seasonal décor. For any holiday party, try to keep a few things in mind: Dressing up the space with festive allure can create a memorable ambience for your guests, but make sure it remains both warm and inviting. Light a few non-scented candles throughout your home, grace the countertop and dining table with picturesque DIY pumpkin centerpieces, and set place cards for everyone on the invite list.
This one small act can greatly influence how welcome your guests feel. Seeing their name waiting for them on the table shows them that they were thought of, which can afford every group member (even the +1 you haven’t met before) a sense of belonging.
To support the festive cheer, print this special Thanksgiving download to attach to the napkins and dinnerware. Customize each place card with your guests’ names, attach the kraft cardstock to your table settings, and ensure your friends will be surprised with notes showing personalized appreciation for their presence. If you have extra time, tucking rosemary behind the card can add a nice pop of color!

Tips for a Night to Remember

With the food and decorations accounted for, all that’s left for you to do is enjoy the time with your friends. Whether Friendsgiving is a one-time shindig or annual gathering, we want this holiday to be special for all of you. Games and traditions can help you achieve the holiday vibe everyone is seeking. During your feast, get in the mood by taking some time to give thanks. One perfect way to do this is by sharing each other’s gratitude bucket lists. Instead of listing off things you want to do before kicking the proverbial bucket, share the “things” and experiences that you are grateful for having already accomplished and enjoyed in life. This requires a shift in thinking to a mindset of openness, reflection, and gratitude.
The truth is, our lives are already so beautiful, even without the bells and whistles of extravagant planning. Sharing such an intimate practice with each other will undoubtedly create a moment to remember. A second tradition can be as simple as having each guest paint a faux mini pumpkin. Whether your best gal chooses gold and sparkles or your fella goes with a deep charcoal, the bunch of unique pumpkins can be reused as décor in the years to come—traveling from house to house to keep the memory alive.
Finally, there’s no better way to round out the evening than with some after-dinner drinks and games. Why not get a few more laughs in before everyone heads out to snooze off the turkey? If you’d rather skip the game of touch football, opt for a few intense rounds of Pictionary. This childhood favorite is guaranteed to get everyone involved (and squealing)! If you’d like to circle back to the theme of giving thanks, you can make one of the rounds centered on gratitude. Have each friend draw something they’re grateful for, while the rest of the circle has to shout out their best guesses. If you’re still keen on the idea of getting those bodies moving (but without the rough and tumble), square off a section of your yard for a game of bocce ball. Wine and outdoor bowling? Yes, please!
No matter what traditions you and your friends decide to start, this Friendsgiving will be one that you can look back on for decades. Remember that this special day is truly as simple as spending time with your loved ones. Gather your nearest and dearest, ground down in thanks, and revel in the fact that no one will be hounding you with awkward questions and interrogations (or so we hope).
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Categories
Food Philosophies Nosh

The Flexitarian Diet: How Dietary Flexibility Boasts Unrivaled Benefits For Your Health (And The World)

Considering all of the compelling evidence on the benefits of reducing meat consumption, it comes as no surprise that the percentage of individuals swearing off animal products is increasing. These days, many popular media platforms are boasting tips and tricks that can make the switch easier.
Despite this trend, some of us may find making the leap from carnivorous consumer to plant enthusiast a bit too drastic—and quite honestly, overwhelming. Well, what if there was an approach carefully crafted for individuals like us that landed somewhere in the middle? The best of both worlds, so to speak?
As it turns out, there is. And it’s called the flexitarian diet.
Flexitarianism is a blending of the words “flexible” and “vegetarianism.” As such, according to a review by public health nutritionist Emma Derbyshire published in Frontiers in Nutrition, someone who follows this diet is “primarily but not strictly vegetarian,” meaning that they may occasionally eat meat or fish. Another name for this cohort is semi-vegetarian, and the two terms are often used interchangeably. The growing trend towards a flexitarian diet is indicative of the increasing number of consumers who have been dubbed “meat-reducers.”
More specifically, individuals following semi-vegetarian diets have been defined as those who limit their meat intake at least three days a week, as opposed to consuming a traditional American diet that includes meat in every meal.

How Does Flexitarianism Compare?

This approach is vastly different from standard vegetarianism and veganism because of the continued inclusion of meat in flexitarians’ diets. According to Derbyshire’s review, the majority of individuals following the flexitarian diet consider the health effects and ethical sides of meat consumption but also view meat an important source of vital micronutrients.
This differs distinctly from the aforementioned diets, in that those who adhere to strict vegetarianism remove all meat, poultry, and fish from their diets. In most cases, these food sources aren’t “allowed.” However, within the realm of vegetarianism, there are several common subcategories that still have room for an individual who chooses to continue consuming either fish (pesco), milk (lacto), eggs (ovo), or both milk and eggs (lacto–ovo).
A vegan, on the other hand, is someone who eliminates all animal and animal-derived products from both their diet and lifestyle. The Vegan Society defines veganism as a way of living that aims to eliminate all forms of animal exploitation and cruelty for any purpose. This approach focuses on purely plant-based nutrition, and its overarching goal is to avoid all animal foods, animal byproducts, and any products tested on animals.
It’s clear that flexitarianism offers an approach that is far less restrictive, and for many, significantly more feasible.

Meet the founder of Flexitarianism

Dawn Jackson Blatner was the powerhouse registered dietician nutritionist who first expanded on the concept of flexitarianism in her cookbook The Flexitarian Diet, which raised the public’s awareness about this approach. She had been vegetarian for over 10 years but occasionally ate meat. She established the diet to simultaneously take advantage of the wide-reaching benefits of a plant-based diet and reduce the shame sometimes associated with being anything less than perfect when it comes to eating habits.
Her philosophy is “Eat more plants, and do the best you can.” Through her cookbook and guided meal plans in The Flexitarian Diet, she celebrates this healthy approach as “an inclusive eating plan.” She’s found that the less restrictive diet allows individuals to introduce far more play into their meals.
At the end of the day, we can all use a little more flexibility in our lives, and one of the best perks of this diet is the stress-free reduction in meat consumption that will allow you to enjoy a full life while also harnessing the expansive health and environmental benefits of eating less meat.

The Health Risks of Eating Meat

No matter what type of consumer you may be (or want to be), the effects of heavy meat consumption are clear. Numerous studies have provided research on the increased risk of mortality, cardiovascular disease, type 2 diabetes, and cancers associated with red meat. In fact, in 2015, the International Agency for Research on Cancer classified red meat as “probably carcinogenic” and processed meat as carcinogenic to humans. The literature review that led to these conclusions evidenced a definitive link between red meat consumption and colon and colorectal cancer specifically.
In regard to overall mortality, one study found a direct relationship between the hazard ratio of mortality and increasing ingestion of red meat. This means that consumption of larger quantities of red meat was correlated directly with significantly higher mortality risks.
When researchers examined mortality from cardiovascular disease in particular, they found an 18 to 21 percent increase in “cardiovascular mortality” associated with increased consumption of red meat.
And, ladies, take note: The risk was higher for the women in this study than for men! For coronary artery disease alone, the average risk jumped to a massive 42 percent when individuals consumed only 1.7 ounces of processed meat per day. Terrifying, right?
Well, there’s hope—and vegetarians are paving the way. According to the review, the risk of death as a result of coronary heart disease is 29 percent lower for vegetarians than it is for those who eat meat. In fact, even the risk of developing cancer is 18 percent lower for those who adhere to a vegetarian diet.

Eating Our Way to a Better World

The effects of meat consumption are far from limited to human health. In efforts to keep up with the typical American diet and growing population, animal agriculture has exponentially increased, and many of us are concerned by the fact that this is at the cost of animal rights and environmental sustainability.
Before diving into the impact meat consumption has on carbon footprints and greenhouse gas emissions (GHG), let’s quickly cover what those are. According to a resource from University of Michigan’s Center for Sustainable Systems, a carbon footprint is the total calculated gas emission caused by an individual, organization, event, or product. These gas emissions have the ability to trap heat in the atmosphere, thus increasing the potential for global warming. Logically, we want to reduce our carbon footprints as much as possible, right?
Well, the production of food accounts for 83 percent of GHG emissions. That’s compared to the lesser 11 percent caused by transportation, despite traffic and car exhaust often getting the worst rap. Meat products have larger carbon footprints than grain or vegetable products, and much of this is due to agricultural practices. To put it into perspective, cattle, sheep, and goats produce 164 million metric tons of emissions per year! Yes, you read that right—hundreds of millions of metric tons. Now, compare this to the estimated 81 million metric tons of emissions accounted for by transportation. Despite the millions of Americans who own cars and spend roughly 45 minutes driving per day, the carbon dioxide emission of our commutes is still only half of the estimated emissions caused by animal agriculture.
Not only are we putting ourselves at risk; we’re jeopardizing our world as well. Again, flexitarians and plant-based foodies are onto something. Of course, eliminating meat and embracing a vegetarian or vegan diet significantly reduces an individual’s carbon footprint, but even changing the type of meat you consume can have a notable impact. Switching from beef to chicken (and kicking those carcinogens goodbye) decreases an individual’s carbon footprint by 882 pounds, and doing so as a semi-vegetarian only furthers this reduction.

Let’s talk Flexitarian Benefits.

In addition to the reduction in serious health concerns, women maintaining a flexitarian diet have been shown to maintain a significantly lower body weight and percentage of body fat compared to their meat-eating counterparts, according to Derbyshire’s review. Research has demonstrated an incremental reduction in these measures as individuals implemented more animal-based dietary restrictions. Accordingly, vegans had the lowest measures of those examined. Much of this is due to the emphasis vegan diets put on on fruits, vegetables, and whole grains, which aren’t considered calorically dense. Many semi-vegetarians find themselves feeling fuller on fewer calories than they’re used to. By pairing this deficit with regular exercise, an individual can more easily kick the extra pounds.
The flexitarian approach also puts a great deal of emphasis on whole-person integration. Individuals following the diet are encouraged to take a look at both their diets and their activity levels, adjusting each as necessary for the best health outcomes. A nutritional perk of semi-vegetarianism is the previously noted concentration on plants and whole food sources, which is similar to the approaches of vegetarianism and veganism.
For flexitarians, consumption of many of the harmful substances in meat is drastically reduced and an influx of body-loving micronutrients can take their place. These micronutrients take the form of an abundance of vitamins, minerals, and fiber in the healthy plant-based foods you can opt for as a flexitarian. Keep in mind, however, that while plant-based foods offer top-tier nutrition, this is not always true for meat alternatives in general. For example, you’ll see a clear difference when looking at the ingredient label on a can of black beans versus a bag of meatless “chicken” strips.
Overall, being conscious when transitioning into a flexitarian diet means you can maintain a far more balanced and sustainable diet with a few simple meat tweaks. For continued health benefits, be sure you don’t neglect your exercise! In regards to proper training, 30 minutes of moderate exercise five days a week is advised, or an individual can sub this with intense exercise for 20 minutes, three times per week. Crossfit WODs, ladies?
Above all else, flexitarianism homes in on one key practice: flexibility. You won’t have to sit out during family get-togethers or worry about enjoying a meal on your weekly date night. You don’t have to give up meat entirely, which can afford you a much-needed sense of freedom in your health choices that you may not get with other approaches.
The goal of this diet is to minimize stress and maximize living, especially when it comes to health and wellness. One of the most alluring factors of flexitarianism is the opportunity it gives individuals to to embrace a new diet—and ultimately a new mode of living—without shutting the door on any possible areas of enjoyment.

What to Eat on the Flexitarian Diet

Blatner identifies three levels within flexitarianism, all of which give individuals structure and guidelines for thinking about their dietary choices, ultimately contributing to overall ease of going flexitarian.
As a beginner, an individual keeps two days completely meatless each week. During this time, estimated weekly meat or poultry consumption would be about 26 ounces.
Someone who identifies as advanced would have three or four  meatless days per week and consume a weekly total of about 18 ounces of meat or poultry.
The third level, expert, calls for five meatless days per week and a weekly total consumption of approximately 9 ounces of meat or poultry.
Naturally, meat consumption, negative health effects, and an individual’s carbon footprint all decrease as they progress into an increasingly flexitarian diet. The one thing that should be avoided altogether is processed red meat due to the serious risks of cancer, cardiovascular disease, and mortality its consumption poses. Friends, that bacon isn’t worth your health and safety.
As Blatner mentions, this diet is all about what’s added! Specifically, there are five food groups whose incorporation is emphasized in a semi-vegetarian diet. These are non-meat protein sources, plants, whole grains, dairy, and spices. Because limited animal sources allowed, flexitarian protein sources consist mainly of tofu, beans, lentils, peas, nuts, seeds, and eggs. With a huge emphasis on plant-based preparations, new fruits and veggies will also find their way into your kitchen. Take a look at these nutrient-dense powerhouses you can consider adding into your diet.

Tofu

Soy gets a bad rap. The truth is, anything in excess is harmful. The same is true of soy, and tofu is essentially a curd made of mashed soybeans. It’s a great plant-based protein alternative, especially when considering its extreme adaptability. When opting for soy, keep your daily consumption below 25 to 30g (which is about three 3-ounce servings) per day to prevent hormonal imbalances, and buy organic, sprouted forms whenever possible.. Tofu also contains antinutrients, which are compounds in plants that reduce the absorption of nutrients in the digestive system. Those specific to tofu are trypsin inhibitors, phytates, and lectins. Sprouting the soybeans, though, considerably reduces these antinutrients and increases soy’s protein content.

Tempeh

A second soy-based product that will likely find its way into your flexitarian diet is tempeh. As with tofu, look for organic brands to keep your soy consumption clean. Instead of being made of mashed soybeans, tempeh offers a less processed alternative and has a wildly different texture from tofu. The whole soybean remains intact, and fermenting the ingredients helps maintain its cake-like shape. As an added bonus, this fermentation also helps reduce the aforementioned antinutrients. Whereas tofu absorbs the flavor of whatever it’s cooked with, tempeh tends to maintain a noticeably nutty flavor.

Lentils

Lentils are another common staple of  vegetarian and vegan diets, with a nearly 1:2 protein-to-carbohydrate ratio. Similar to quinoa, lentils’ high levels of soluble fiber help regulate cholesterol and blood sugar levels. The soluble fiber in lentils has also been shown to help with irritable bowel syndrome. You can think of lentils’ slow breakdown as an increase in slow-burning energy, which is always a plus in our busy lives. They’re perfect mixed into curry and pasta dishes. Combining them with stewed tomatoes and herbs makes a tasty bolognese.

Quinoa

Quinoa is the holy grail of whole grains. It’s one of the most protein-rich plant-based foods. It has all nine essential amino acids, making it a complete protein as well. It has almost twice the amount of fiber as most other grains, which, like lentils, helps lower cholesterol and blood sugar levels. It’s also high in iron, lysine, magnesium, riboflavin, and manganese—all of which you can serve up in one of the tiniest grains! Quinoa is insanely versatile; it’s a great ingredient to mix into both sweet and savory bowls to satisfy your changing cravings.

Steps to Becoming a Flexitarian

So, you have the background, the details, and the drive. Now where do you begin?

  • Start with a kitchen overhaul!

Beginning your journey into flexitarianism will take some planning and prep work, but you’ll quickly experience the sense of ease Blatner boasts about. Take a look at your typical meal plan and start to strategize.

  • Reducing Meat Consumption

Breakfast is the most common meal to go meatless, so perhaps you can move onto lunch as well. Then, when looking at the week in a glance, choose two full days that will be entirely plant-based. Bring on the veggies! Making weekdays meatless may be a bit easier at first, so you’re not tempted to stray during girls’ night out for apps and karaoke.

  • Find some Fun, Flexitarian Recipes

Make a list of new items you have to pick up from the store, and limit the amount of meat you buy. One key to success for any dieter: Don’t keep anything tempting in the house! Why maintain a fridge that’s overstocked with animal protein? Instead, opt for calculating how many total ounces you’ll need for the week and only purchase that amount. When it comes to meaty items, look for grass-fed, organic, and (if possible) local options—all of which will continue to reduce your carbon footprint and amount of pesticides you could be ingesting. Choose mainly white meat, such as poultry or fish, over red meat for additional benefits.

  • Mixing it up with Meat-Free Substitutes

For all of your meat-free meals, mix up your subs to keep the variety alive. Tofu and tempeh are two of the most common alternatives, with seitan and jackfruit following close behind. Pair them with beans, lentils, and healthy fats for hearty, well-balanced meals. Need a few ideas? Look no further!
Check out these creative chefs and deliciously vegetarian recipes:
Coconut Curry Vegan Ramen
Pesto Green Eggs and Avocado Toast
Vegan Chili Bowls