Categories
Life x Culture Lifestyle

10 Ways To Practice Self-Care When You're On A Budget

We know: We’ve all been brainwashed into thinking that self-care involves expensive spas, luxury body scrubs, weekend getaways, and one million dollar face cream from GOOP.
Not so!
Let’s be real: Most of us can’t afford any of these things. That doesn’t mean we don’t deserve a little self-care. And here’s the thing: Self-care can be anything. The point is that it’s something that feeds you that doesn’t involve work.
It’s a time for you to replenish your body, mind, and soul—yes, it might sound lofty, but you don’t need big bucks to do it.
Here are a few of my favorite ways to take care of myself on little cash:

1. Take a bath.

This is my #1 self-care strategy. I do it almost nightly (sorry, California drought). It’s my favorite way to unplug from the day, which means I don’t bring in any devices. (I’m also afraid of dropping an iPad in the water.) Pick up a favorite magazine or dig into a killer novel, pour yourself a glass of rosé, and let Calgon take you away.

2. Make your own yummy vat of chai (iced coffee, iced tea, etc.) that you can dip into for a day or two.

I often use coffee or tea as a self-soother—if I’m out and need a lift, I’ll pop into a café for a treat. But that adds up over time (and all those paper cups are awful for the environment). I’m always delighted when I think ahead and make myself a vat of chai that I can just pour first thing in the morning, either over ice or heated on the stove.

3. Practice yoga/pilates while following an online tutorial.

No money? No problem. Classes are always best (a teacher should be checking your alignment once in a while!), but sometimes you don’t have the cash or time to make a class. Check out an online tutorial instead. You can do it at 5 a.m. or 10 p.m.!

4. Go for a walk-and-talk with a friend.

Make exercise social. Or make exercise less exercise-y. I often meet a friend 30 minutes before preschool pickup and we do a couple of laps around the block, catch up on the day, and get our heart rates up a bit (the walking and talking helps with this!). Best of all: It’s completely free and usually full of laughs.

5. Meditate with an app.

There are loads to choose from, but my favorite is Headspace. There’s a guided meditation for whatever mood you’re in.

6. Go to one exercise class a week. Just one. Schedule your life around it.

I’ve started attending an 8 a.m. Pilates class in my neighborhood on Saturdays. It’s hard for me to get to classes during the week, and with a small kid, it’s tricky to do stuff by myself over the weekend. But slipping out first thing on Saturday for an hour seems doable. Put it in the schedule and alert your partner, family, or babysitter that this time is sacred and non-negotiable.

7. Go for a long walk/hike/run while listening to your favorite podcast.

It’s fine to listen to Forever 35 while doing dishes, but it’s even better to do it while running, hiking, biking, or walking.

8. Don’t text your friends—call them.

This one is especially important if you have moved far from home/college/friends/family. My BFF and I have started just calling each other at random—no more phone dates (those never work)—and hoping the other picks up. If your bestie isn’t free? Just leave a long, rambling message. It’s always a joy to hear her voice (even if it’s just on a machine), and I get a little caught up on her life.

9. Buy some of your favorite color polish and do your own nails.

Manis and pedis get expensive, but there’s no reason you shouldn’t have beautiful nails! Buy your fave colors at the drugstore and go nuts.

10. Enjoy the subscriptions you have.

Netflix, Hulu, Spotify—enjoy! But make sure you are using all the ones you’re paying for. Binge watch away (that’s the self-care part), but make sure you aren’t paying for something you’re not using to stay under budget.

Categories
Favorite Finds Nosh

7 Tasty Summer Rosé Cocktails That Are Too Pretty To Drink (But Too Tasty To Leave Untouched)

Some call it rosé and some call it summer water (we prefer the latter). Whether you sip this pink perfection sweet or dry, there’s a bottle of rosé for everyone—and it works in any cocktail that could use a splash! Rosé has been making appearances in everything from sangrias to margaritas all summer long, and you know we couldn’t miss out on all the fun.
We’ve thrown together a list of our favorite summer rosé cocktails for the ultimate inspiration. Make these for a ladies’ night on your patio or a cozy night in with your boo—either way, we’re positive these cocktails will leave you feeling refreshed and rosy.

Rosé Lemonade

HealthyWay
@dessertfortwo

Day Owl Ruby Rosé Cocktail

HealthyWay
@dayowlrose

Rosé Royal Cocktail

HealthyWay
@crateandbarrel + @100_layercake

HealthyWay

Watermelon Rosé Margarita

HealthyWay
@howsweeteats

Strawberry + Peach Rosé Sangria

HealthyWay
@whatsgabbycookin

Frosé Slushy

HealthyWay
@stylemepretty

1 Step Lavender Frosé

HealthyWay
@publiclivessecretrecipes + @summerwater

HealthyWay

Categories
Lifestyle Well-Traveled

The 12 Best Solo Travel Destinations For Women

There’s nothing quite like jumping on a plane with everything you need in a bag and getting ready for some solo travel.
For me, solo travel is pure therapy: Eating alone can help you savor every bite; navigating foreign cities without a friend builds your confidence; and spending your days exactly as you want (whether that’s museum-hopping, exploring markets, or lounging on the beach) gives you the headspace you might be lacking at home—plus plenty of time to indulge in what matters to you most.
But the best experiences seeing the world on your own completely depend on choosing the right destination.
While no two spots are alike, the best solo travel destinations share some similar characteristics: They have welcoming locals, spectacular scenery, opportunities to make friends, and unique activities you can do on your own. (Bonus points for hotels that are as chic as they are cozy!)
Wondering where to go on your big adventure? Here are some of my favorite solo travel destinations, along with a bunch of places other women jetsetters have fallen in love with as well. Warning: This list will trigger some serious wanderlust.

The Best Solo Travel Destination for Amateur Archeologists: Malta

This small island nation, tucked just beneath Sicily, is a playground for wanderers. From secret swimming coves and top-notch diving that will make you feel like a mermaid to some of the world’s oldest (and best preserved) archeological sites to walking trails on the edges of stunning cliffs, Malta has tons to explore on your own.

A woman solo travels in Mdina, Malta.
@jonisweet

Crime rates are low, most residents speak English, and public transportation is cheap, safe, and efficient, making this an excellent solo travel destination for women (especially first-time jetsetters!).
Make the capital, Valletta, your base for exploring Malta and its sister island, Gozo. Then, spend a week (or more) uncovering the many secrets of the natural and ancient worlds in this off-the-beaten-path solo travel destination.
Where to stay: Ursulino hotel in Valletta makes for an artsy home away from home with comfy duplex suites and a staff that goes out of their way to make guests feel welcome.

The Best Solo Travel Destination for Culture Buffs: Istanbul, Turkey

Architecture, religions, and foods converge in Istanbul, making it a melting pot of cultural goodness (and a pretty rad solo travel destination).
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Mornings start with the Muslim call to prayer, echoing from minarets in the Old City, and a small (but mighty) cup of velvety Turkish coffee. Spend your days wandering through Byzantine churches, Ottoman mosques, and underground treasures (the Basilica Cistern looks like a movie set!). In the evening, dig into big plates of piping-hot falafel at outdoor restaurants and try out trendy cocktail bars.
Istanbul, Turkey is a beautiful solo travel destination near the sea.
No solo travel adventure to Istanbul would be complete without a visit to a local hamam (a spa focused on bathing treatments).
While I felt completely safe in the city a few years ago, the political situation in Istanbul has been changing rapidly. Keep an eye on the recommendations from the U.S. Department of State before visiting Turkey (or any country!).
Where to stay: Solo travel accommodations don’t get better than Marmara Guesthouse with its cozy, affordable beds, a centralized location, and rooftop breakfasts you’ll never forget.

The Best Solo Travel Destination for Island Hopping: Indonesia

If your dreams of a solo travel adventure include hopping around islands, lounging on beaches, climbing volcanoes, and wandering around dreamy rice paddies, you’ve got to book a flight to Indonesia. Bali’s a great place to start—the island has tons of tasty, healthy food, spa treatments galore, and beautiful temples. But bring your sense of adventure to this top solo travel destination and go beyond the typical tourist sites.
Indonesia is home to many miraculous natural wonders like volcanoes, beaches, and beautiful sunsets, making it the perfect solo travel destination.
Central Java is the arts and music center of Indonesia (plus it’s home to Borbobudur, the epic ninth-century Buddhist temple), whereas Sumatra’s got an absolutely gorgeous crystal-clear lake and striking architecture; meanwhile, Kalimantan (the Indonesian part of the island of Borneo) offers access to some of the most biologically diverse flora and fauna on Earth. No matter where your journey takes you, the genuine warmth and friendless of the locals makes the experience so much richer.
Where to stay: Yogi Beach Bungalows offers tiny, private houses right on the beach on the quiet island of Nusa Lembongan for $20-30 a night—you can’t beat it.

The Best Solo Travel Destination for Feeling like Royalty: Portugal

Portugal’s a solo travel destination that’s been plucked straight from a storybook—just look at the vibrantly-hued castles of Sintra. But it’s more than just palaces and royal splendor. Portugal also has some crazy fun cities that leave visitors spoiled for choice of things to do on their own.

A woman walks in front of beautiful building fronts in Portugal. The affordability of travel here makes it a great solo travel destination.
@jonisweet

“Lisbon and Porto are very budget-friendly, the architecture is stunning, and the food is delicious,” says Namrata Bhawnani, co-founder of green travel and living website Ecophiles. “Both cities have bars and cafes with tons of character, plus the port wine cellars in Porto are hard to resist. The sunset in Lisbon is memorable—and free!”
Where to stay: Sleep surrounded by local art at the In Porto Gallery Guesthouse.  

The Best Solo Travel Destination for Day Tripping in Europe: Geneva, Switzerland

With world-class concerts, beautifully designed parks, free museums, and lush botanical gardens, Geneva is a prime solo travel destination in its own right. But it also makes a great jumping off point for day trips throughout Switzerland and France, says Tatyana Rodriguez, who lived and traveled there for a year as an au pair.
[related article_ids=1002621]
“You can take the train to the old French town of Yvoire, which has a beautiful five senses garden, or to Gruyères, which is perfect for sci-fi lovers and has a museum dedicated to surrealist artist H.R. Giger,” she says. “From Geneva, you can also drive to Montreux [in Switzerland] to see the place that inspired Mary Shelley to write Frankenstein, or even take the bus to Annecy, France, which is nicknamed the Venice of the Alps.”
Where to stay: The boutique hotel La Cour des Augustins has converted two mid-19th century buildings into a modern sanctuary.

The Best Solo Travel Destination for Winter Travel: Québec City, Canada

After traveling to 68 countries and all 50 U.S. states, Elizabeth Avery, founder of Solo Trekker 4 U, has finally found her favorite solo travel destination: Québec City, Canada.
“It’s a friendly, down-to-earth place where eating alone in a restaurant doesn’t feel awkward,” she says. “It also gives you the feel of France for a much lower cost.”
While summer might be prime travel season, winter is actually one of the best times to visit Québec City. Avery recommends skiing, taking a dog sledding tour, ice skating, or even trying out a traditional toboggan, where you’ll zoom down an ice slide at over 40 miles per hour. After all that activity, indulge in some self-care at one of the city’s popular spas and indoor swimming spots.
Where to stay: Make yourself at home at the quaint Auberge Place d’Armes, a charming boutique inn in the heart of Old Québec.

The Best Solo Travel Destination to Start Backpacking in Africa: Ethiopia

Africa might not be the first continent that comes to mind for the best solo travel destinations, but Valerie Bowden, the brains behind Backpacking Africa for Beginners, says it’s safe and welcoming to visitors.
Suri tribesman in Omo, Ethiopia stand against a wall and wait for a stick fight to start. Ethiopia is an excellent solo travel destination because of its rich culture.
She recommends getting your feet wet in Ethiopia. “Ethiopia is safe, and as heartwarming as it is quirky,” she says. While development limitations mean electricity and wifi aren’t entirely reliable at this solo travel destination, the break from modern amenities gives you a chance to dive even deeper into the culture, says Bowden.
“You can’t leave without experiencing a traditional coffee ceremony. And make sure you travel to the rock churches in Lalibela and the Danakil Depression, which will blow your mind,” she adds.
Where to stay: Mr. Martins Cozy Place makes it easy to travel solo on a budget in Addis Ababa, says Bowden.

The Best Solo Travel Destination to Get Wowed by Nature: Iceland

Once you visit Iceland, you’ll have a newfound appreciation for the wonders of the environment. It seems there’s a spectacular new sight around every corner.
“There are massive waterfalls, beautiful scenery, black sand beaches, natural thermal pools, the Blue Lagoon, glaciers, national parks, and Reykjavík—a great city to explore by foot,” says Danielle Spindle, travel blogger at Nurse to Nomad. “If you’re lucky, you can stare in awe at the Northern Lights.”
Beautiful landscapes and animals make Iceland a great solo travel destination.
Iceland also has a thriving solo travel scene. Things can be pricey, so people are eager to save on costs by doing things as a group.
“Iceland has fantastic, safe hostels, so it’s not difficult to meet others if you prefer to socialize while traveling alone. And it’s safe—I never felt uneasy, never worried about my purse, and everyone was really kind,” says Spindle.
Where to stay: Try the Oddsson, a chic hostel with comfortable, private rooms, gorgeous views of the water, and yoga classes.

The Best Solo Travel Destination for City Slickers: Tokyo, Japan

Hands down, Tokyo might just be one of the best solo travel destinations in the world for women. Its low crime rates pop it at the top of the Safe Cities Index, Japan’s well known for its hospitality, and it’s extraordinarily easy to navigate, says Amelia Heldt, blogger at The Beat of Adventure. The ample array of things to do will keep you busy for your entire trip.
Lively storefronts and experiences in Tokyo, Japan make it a perfect solo travel destination.
“[Even] if your hostel isn’t pumping with potential new friends, you won’t be bored. Japan is a nation that mixes the beauty and tradition of the past with the convenience and advancements of the future. There are all kinds of museums, amazing food, sake, stunning nature, cutting-edge fashion, UNESCO World Heritage Sites, bullet trains, the Tokyo Disney Resort, and Blade Runner-esque looking cities. Did I mention the sake?” she says. “Japan continually surprises and delights even the most hard-to-please travelers.”
Where to stay: Claska has peaceful-looking rooms that offer plenty of serenity from the bustling city.

The Best Solo Travel Destination You’ve Never Considered: Bosnia and Herzegovina

One thing that’s critical to any solo travel destination is a friendly community. When you’re so far from home and on your own, you want to feel welcome. Enter Bosnia and Herzegovina, a nation in southeastern Europe that declared its independence from Yugoslavia in 1992.
[related article_ids=1003493]
Hazel Joy, travel blogger at Arrivals Hall, fell in love with the country’s warm culture. “I experienced many random acts of kindness from the locals, a trait which also rubs off on visitors,” she says. “Despite its difficult recent history, it’s a very safe country for solo female travelers. It’s a country which seems to attract tourists who are culturally receptive and open to socializing outside of their group. It’s also very cheap to travel in.”

The breathtaking mountains and architecture in Bosnia and Herzegovina make it a perfect solo travel destination.
Hazel Joy

As for things to do, plan to spend ample time exploring the capital, Sarajevo, as well as the Old Bridge Area of Mostar, a historic town that’s earned recognition from UNESCO.
“Other places of note are the Srebrenica Genocide Memorial in eastern Bosnia and the pilgrimage town of Medjugorje. Given Bosnia and Herzegovina’s mountainous terrain, hiking and rafting are popular outdoor activities,” she says.
Where to stay: “The cream of Bosnian society hangs out at the Hotel Europe,” says Joy. “I met the mayor of Sarajevo there!”

The Best Solo Travel Destination in the United States: Maui, Hawaii

Not all solo travel destinations are outside of America! If you’re looking for a great spot to go stateside, consider hopping on a plane to Maui, says Kristin Addis, CEO at Be My Travel Muse.  
Hawaii is a perfect solo travel destination if you want to spend time in the pool.
“I traveled solo to Maui a year ago, and it was one of the best trips I’ve ever taken. It was so easy to meet people on snorkeling trips, just hanging out in cafes, or on the beach. People were friendly, and even though I feared I’d be surrounded by couples, there were plenty of interesting locals to talk to,” she says.
“I also drove the Road to Hana solo,” she says, “which was fantastic because I could stay at each place for just as long as I wanted and do it all on my own clock and terms.”
Where to stay: Addis recommends the Grand Wailea, not only for its beautiful grounds, but also for its onsite restaurant, Humu Humu.

The Best Solo Travel Destination to Kick Off a South American Adventure: Colombia

The country once best known for Pablo Escobar’s drug-fueled escapades has developed into one of the world’s best travel destinations, solo or not. Its breathtaking Caribbean coastline woos beach lovers, while its colorful cities immerse globetrotters in the local culture.

Los Patios Hostal Boutique in Medellin, Colombia, is a great solo travel destination for women who love yoga with a view.
Los Patios

Kaiki Hüppe, a German woman who’s been traveling throughout South America, says it’s her favorite spot on the continent. “I definitely recommend going to Medellín, it’s my favorite city so far in my travels. It’s got incredible history, an interesting free city walking tour, and a fun, safe party scene,” she says. “A day trip to Guatapé, an Andean resort town, is super nice, as well as a visit to the old colonial town of Cartagena.”
Where to stay: Los Patios has a cool atmosphere with an even cooler rooftop bar.
If these incredible solo travel destinations have you teeming with wanderlust, there’s only one thing left to do: Book a flight! And don’t forget to send us a postcard.

Categories
Happy x Mindful Wellbeing

8 Good Podcasts To Listen To For An Empowering Commute

Driving to work can be a drag. Whether you’re headed to a confining cube or you’re going to the job of your dreams, a long commute doesn’t exactly rev you up for the 8+ hours of work you have ahead of you. That’s why we’re recommending some majorly inspiring and interesting podcasts (all lady-led, of course) that’ll give you some real-life motivation, advice, and entertainment to empower you before you dive into the daily grind.

1. Girlboss Radio

Former Nasty Gal CEO Sophia Amoruso talks to other—you guessed it—girlbosses. When you’re heading into a job, whether you love or hate it, this podcast will motivate you to keep up the hustle. Not to mention, these successful ladies have some kickass advice for your day-to-day life too.

Our Episode Picks

For the Pop-Culture Junkie: Sarah Jessica Parker, actress, producer, entrepreneur
For the 60-Hour Workweek Warrior: Arlan Hamilton, founding and managing partner of Backstage Capital
For the Workout-Legging Addict: Tyler Haney, CEO of Outdoor Voices

2. Happier with Gretchen Rubin

Gretchen Rubin, a writer who studies happiness and human nature, and her sister, Elizabeth Craft, discuss the ins and outs of finding happiness in the chaos of daily life. They give straight-up advice for boosting happiness and discuss the value of self-reflection. For practical-minded women, these tidbits of advice and insights give tangible steps for increasing happiness and fostering good habits.

Our Episode Picks

For the Realist: “Remember, This Is Supposed to Be Fun”
For the Post-It Queen: “Write It Down (Really)”
For the Yoga-Pants Zealot: “Wear ‘Clothes’ Every Day”

3. Almost 30

Friends Krista Williams and Lindsey Simcik, a playful duo from Los Angeles, chat about the fun of transitioning into adulthood and all that comes with it. For those approaching 30 (which can seem daunting), there’s so much—too much!—to figure out. Regardless of what you’re feeling uncertain about (whether it’s your health, your career, your relationships, your mental state, or all of the above), you can find a relatable episode that’ll encourage you and let you know you’re not alone.

Our Episode Picks

For the 420 Friendly: “Cannabis 101 + Why It’s Important”
For the Yogi: “The Beats, The Sweat, The Tribe”
For the Foodie: “‘Genius Foods’ + How Eating for Optimal Brain Health Will Make You Happier and More Productive”

4. Forever 35

If you’re over 30 and interested in what wellness can look like for you in this chapter of your life, listen to these two friends and self-described wellness addicts discuss how people in the real world (i.e., not wellness influencers) are trying their very best to be comprehensively well. They talk to women who are engaged in the pursuit of wellness from all angles—from maintaining practices that focus on their physical bodies to working with their minds and souls.

Our Episode Picks

For the Minimalist Mom: “Mother of Intention” with Emily Gould
For the Naturalista: “Talking Natural Beauty” with Jessa Blades
For the Serum Devotee: “Skincare Questions” with Courtney Chiusano

5. On Being with Krista Tippett

For the deep thinkers, Krista Tippett will get your gears turning as she discusses life’s big questions with interesting people. If you’re looking to go on a deep dive into your mind, listen to On Being for your fix of profound reflection.

Our Episode Picks

For the Artist: “The Normal, Daily Things We Fall in Love With” with Maira Kalman
For the Self-Identity Seeker: “Finding My ‘I Am’” with Maria Shriver
For the Writer: “Soul Food, Sex, and Space” with Nikki Giovanni

6. By the Book

Each week, Jolenta Greenberg, a producer and performer in New York City, and Kristen Meinzer, an audio producer and host, live according to the advice of a self-help book to determine if these authors know what they’re talking about or if they’re just selling a gimmick. For those who frequent the self-help section of their local bookstore or the cynics calling BS on Malcolm Gladwell, this podcast assesses the power of such literature to revolutionize your life.

Our Episode Picks

For the Eternally Messy: The Life-Changing Magic of Tidying Up
For the Real Housewives Fanatic: Class With the Countess
For the Down-on-Her-Luck: You Are a Badass

7. Free Cookies

Hosted by real-life couple Kate Fagan, an ESPN reporter, and Kathryn Budig, a yoga teacher and foodie, this podcast shares “free cookies” about their respective areas of interest, plus deets on their relationship. Juicy.

Our Episode Picks

For the Sports Fan: “Abby Wambach Kicks Off Cookies”
For the Barre Class Enthusiast: “Curtain Calls & Cookies”
For the Yogi: “Cookies for Every Body”

8. Unladylike

Unladylike gets into the challenges, stigmas, and stereotypes women face in today’s society and what they’re doing to overcome them. Hosts Cristen Conger and Caroline Ervin bring on ladies who talk about self-empowerment and ignore the haters trying to tell them how to live their lives.

Our Episode Picks

For the Women Crushing on Fitness Influencers: “How to Get a Yoga Body” with Jessamyn Stanley
For the Working Mom: “How to Nanny Up”
With intelligent and genuine ladies like these paving the way, it makes sense that podcasts have become increasingly popular in the past couple of years. The right Beyoncé track can pump you up momentarily, but the right podcast can give you some sustainable motivation to work hard while making your daily commute more empowering.

Categories
Refresh x Recover Sweat

Mental Health Benefits Of Exercise That Make Every Sweat Sesh Worth It

Do you ever feel like you’re glowing from the inside out after you exercise? You may credit those “feel-good” hormones, known as endorphins, for the positive vibes. But endorphins aren’t the only reason we feel amazing after a sweaty gym or studio session. There are other mental health benefits of exercise that help us feel good long after we hop off the elliptical.
“I often ‘prescribe’ exercise to my clients,” says Allison Gervais, a licensed psychotherapist at Marin Mental Wellness in San Francisco. “I’ve found for the vast majority of my clients who incorporate some type of exercise into their weekly schedule that it can help lift a lot of mental health disorders.”
While a desire to stay in shape and look our best can motivate us to hit the gym, the biggest payoff to moving our bodies might just be the psychological benefits. Regularly getting our heart rates up and challenging our muscles helps us become happier, more resilient, and less stressed-out individuals.
Here are some of the most compelling mental health benefits of exercise that make every sweat sesh worth it, no matter how much motivation you need to summon to get moving.

1. Treat and Prevent Depression.

Depression is one of the most prevalent mental health issues in the United States. While mental health professionals have long relied on antidepressants, talk therapy, or a combination of approaches to treat this disorder, they’ve started adding another option to their toolkits: exercise.
[pullquote align=”center”]“Exercise isn’t a substitute for antidepressants, but for someone with mild depression, exercise can help lift it.”
—Allison Gervais, LMFT[/pullquote]
Science shows that one of the mental health benefits of exercise is its ability to help people cope with and eventually overcome depression. One study found that engaging in aerobic exercise three to five times a week was an effective treatment for people with mild to moderate depression.
“Exercise isn’t a substitute for antidepressants, but for someone with mild depression, exercise can help lift it,” says Gervais.
Not only does physical activity seem to be a valid treatment for depression, but one of the other mental health benefits of exercise is its ability to prevent this mood disorder. Researchers who tracked nearly 34,000 adults over the course of 11 years discovered that those who didn’t exercise were more likely to experience depression compared with participants who did any physical activity of any level of intensity for just an hour a week.
Another study that followed 11,000 people for up to 50 years found that people who were active in their adult years experienced fewer [linkbuilder id=”6798″ text=”symptoms of depression”] than those with more sedentary lifestyles.
When it comes to the mental health benefits of exercise, moving the body to treat and ward off depression makes it worth every last step you take.

2. Reduce feelings of anxiety.

Contrary to popular belief, you might actually be able to run away from your anxiety. But it won’t necessarily involve quitting your job or leaving your city. Instead, regular physical activity (whether that’s jogging, skiing, flowing on your yoga mat—whatever!) can help reduce the symptoms of anxiety.
[pullquote align=”center”]“There are several techniques to treat anxiety, and one way is distraction.”
—Allison Gervais, LMFT[/pullquote]
“There are several techniques to treat anxiety, and one way is distraction,” says Gervais. “Going to the gym with some music can distract us from worry. Physical activity gives your brain a break that might allow you to think more clearly about a problem.”
For people with anxiety, reaping the mental health benefits of exercise might depend on how they stay active. A systematic review of randomized clinical trials found that exercise in general shows promise as a useful treatment for anxiety (but more studies are necessary).
The evidence seems to be stronger when you look at yoga25 out of 35 studies showed that people experience a significant reduction in stress and anxiety when they regularly hit their mats. People who take their workouts outside with just a simple 50-minute walk in the woods also saw a drop in anxiety.
What’s left is a study that looks at whether doing yoga in the forest offers even more benefits for our minds. Science, we’re waiting for you.

3. Stop insomnia in its tracks.

Ever suffer from insomnia? It’s the worst: You’re up all night, tossing and turning, only getting more and more stressed about the amount of sleep you’re not getting as the clock ticks. It has crept into my life on and off for years, but I’ve found that exercise fights the condition better than anything else I’ve tried.
Science supports what I’ve observed about myself—that tiring out your muscles during the day is key to getting a good night’s rest. In fact, mental health and exercise statistics show that aerobics might be just as effective at fighting chronic insomnia as hypnotic drugs are. The National Sleep Foundation agrees, citing studies that found that when adults with insomnia started working out, they “fell asleep more quickly, slept slightly longer, and had better sleep quality than before they began exercising.”
The mental health benefits of exercise and its ability to help you get a good night’s rest show promise, especially in people with certain disorders, says Gervais.
“Sleep helps regulate moods. People with depression might sleep too much, and anxiety can cause insomnia. Getting too little sleep can increase negative emotions, which can result in increasing anxiety and depression,” she explains. “And don’t forget about bipolar disorder, which requires a structured sleep schedule to help remain regulated.”
Curiously, exercise seems not only to enhance sleep but also to reduce fatigue. A study out of the University of Georgia found that people who suffer from fatigue can boost their energy levels by 20 percent with regular, low-intensity physical activity.
More research needs to be done on the connection between exercise and our energy levels, but it’s clear that moving around on a regular basis plays a role in this relationship.

4. Give stress the one–two punch.

Stress is associated with a host of physical and emotional ailments, from high blood pressure and diabetes to depression and anxiety. But the good news is that working up a sweat can help you work through the stresses of life.
“In San Francisco, where my clients live, people are really stressed out. They have a lot going on, between working long hours and over-scheduling themselves, and it can be really difficult to manage,” says Gervais. “But exercise is a really great form of self-care and a good way to take a break. Even going out for a walk or quick jog after work can really relieve some stress.”
While exercise is a stress on the body, the physical challenge aids in reducing stress hormones in the brain, which helps people relax. Furthermore, the repetitive motions common in most types of physical activity (think hitting a tennis ball, jumping rope, or lifting weights) put you into a sort of moving meditation that promotes calmness and clarity. It helps you forget about the woes of the day and emerge from the gym in a more relaxed state.
Ever notice how when you’re stressed out about something at work, you feel the strong urge to take a walk? It’s more than just escapism—it’s your body telling you to work through some of that stress by moving. Listen to it.

5. Boost your heart rate to boost your self-esteem.

Feel down on yourself sometimes? (Who doesn’t?) Self-doubt and low confidence happen to almost everyone from time to time, but a boost in self-esteem is actually one of the mental health benefits of exercise.
Exercising always comes with challenges. For some people, that challenge is simply making it to the gym when they intend to. For others, it might mean achieving a personal best in their sport, whether that’s running or softball. Small or large, those successes add up and give you a new perspective on what you’re able to achieve both in and out of the gym.
The social benefits of exercise also go on to improve how we see ourselves. Joining a sport, working out at a gym, or even running outside gives us the chance to get into the world and potentially connect with others.
“Exercise combats isolation,” says Gervais. “Part of isolation is that people really don’t feel confident in a social situation, so building self-esteem can help with that. Even just being in an environment with other people can help, but you can take it a step further and join a walking club or group fitness class and start meeting others.”
Take it from me—working out is what gave me enough confidence to quit the corporate world and pursue my dreams of writing. Who knows where an exercise-induced surge in confidence could lead you?
Although people have known anecdotally for some time that physical activity helps their general mental health, scientists are only now starting to discover the true extent of the benefits of exercise on clinical mental health disorders such as anxiety and depression.
More study needs to be done on exactly what types of exercise are best for our psychological health, how often we should be active, and what kinds of environments are best for working out. But with what researchers have discovered so far, it’s hard to doubt the mental health benefits of exercise.
Until we have more conclusive data, don’t worry so much about the details: Just focus on moving, regularly and often, and working with a qualified mental health professional to ensure you’re feeling your absolute best—mind and body. Find an activity you enjoy, schedule it throughout your week, and see what mental health benefits of exercise blossom in your life.

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Sweat

Why Rock Climbing Is The New Workout You’ll Get Hooked On

Having the strength to pull your body up a rock wall is no easy feat. But once you reach the top, the feeling of accomplishment is second to none.
If you’re considering rock climbing as a way to switch up your workout routine—or a potential new passion, you might be wondering how to get started. From equipment and classes to workouts and jargon, there’s a lot to learn prior to scaling your first rock climbing wall.
Before you chalk up your hands and strap on a harness, here are some basic tips and guidelines you should know.

What You Need to Know Before Your First Rock Climbing Workout

Indoor rock climbing gyms are the ideal place to learn more about rock climbing workouts, especially if you’re new to this type of activity.
Many rock climbing gyms offer monthly memberships that include access to free climbs and classes with knowledgeable instructors. The price varies depending on the climbing gym you choose but ranges from $40 to $200 per month on average.
Climbing indoors typically requires less equipment than outdoor climbs. To do an indoor rock climbing workout, you will need loose fitting (but not baggy) clothes, a harness, a locking carabiner (this attaches your belay device to your harness), rock climbing shoes, a chalk bag, and a belay system that you will be fitted for and taught to use at your first visit.
Other than shoes and clothes, many gyms have equipment you can rent. Due to liability reasons, most climbing gyms will provide you with ropes. There are some exceptions to this, but when you’re first starting out, the ropes you’ll need will be available to you at the class.
Speaking of classes, one of the best ways to learn how to safely rock climb is to take a beginner class. Most climbing gyms will start you with a bouldering class or a top rope class.
A bouldering class does not require a harness or a rope. The goal of this class is to keep you on routes that are close to the ground and help you build skill by focusing on strength and balance to keep yourself on the wall.
During a top rope class, the climber is attached to a rope that is anchored both to a system at the top and to a belayer at the bottom of the climb. This provides additional security and minimizes the distance one could fall.

What are the health benefits of rock climbing?

One look at a skilled rock climber and it’s easy to see that a rock climbing workout is both physically and mentally challenging. As a newbie, you will feel the physical benefits immediately, and as you progress, you will experience the mental challenges of conquering the wall too.
In addition to challenging your overall strength, indoor rock climbing exercise benefits include:

Increased Flexibility

Rock climbing requires you to reach and leap, which increases your range of motion. As you gain experience, your flexibility will improve, and consequently your climbing skills.

Increase in Grip and Arm Strength

When you are climbing on a wall, Brett says you are essentially holding the entire weight of your body in your arms and fingertips. This helps to build upper body muscle.

Coordination and Body Awareness

Indoor rock climbing workouts also help to improve coordination and body awareness. “When you’re on a rock wall, you have to use both your arms and legs in conjunction with each other to move up the wall efficiently,” says Brett.

Burning Some Serious Calories

The Harvard Heart Letter reported that a 155-pound person can burn approximately 409 calories in a half-hour rock-climbing ascent and 298 calories in 30 minutes of rappelling.

Challenges You Mentally

It’s obvious that rock climbing taxes you physically, but it also pushes your mental skills to the limit. Not only do you have to remember the skills and terminology the instructor is teaching you, but you also need to use your problem-solving skills to figure out where to put your foot so you can reach a higher hold with your hand.

Creates a Social Environment

Even though you’re climbing the wall by yourself, the support you feel from other participants in the class helps foster a fun and social environment.

Exercises You Can Do at Home to Prepare Your Body

With indoor rock climbing workouts, certified personal trainer David Brett says the activity is mainly a strength-based workout. “While your heart might be beating fast due to the intense climbing and scary heights, rock climbing is not a cardiovascular-based sport,” he explains.
To get better at climbing, Brett says you need to work on grip strength, upper body strength, and climbing technique.
The goal at home, explains certified personal trainer James Shapiro, is to focus on core control, improving mobility through endurance (particularly those spider crunches, which will prepare you for opening your hip to reach with your leg a bit more), and loading tension in your forearms and knees.
The three bodyweight exercise Shapiro recommends you try at home are bear crawls, spider crunches in a push-up position, and dead bugs.
Additionally, Brett says one of the best exercises for getting better at rock climbing is pull-ups, since they force you to lift your body weight against gravity, similar to climbing rock to rock.
Brett says there are three key exercises you can do at home to help you prepare for an indoor rock climbing class.

Pull-ups

Pyramid sets are a great way to improve your pull-up strength. For a pyramid set, do one rep, then rest; two reps, rest; three reps, rest, etc. Work up to eight (or whatever number you are comfortable with). You can do this workout two to three times per week.

Farmers Walks

Farmers walks are one of the best ways to build grip strength. To do a farmers walk, simply pick up two equal weights (they can be dumbbells, kettlebells, etc.) and walk with them. For example, you could pick up two 20-pound dumbbells and walk 50 feet with them. Set them down, then turn around and walk back. Repeat for five sets. You can do this exercise one to two times per week.

Planks

A great way to build core strength is to do planks. To plank, you simply have to get into a push-up position (you can also do this with your elbows on the ground) and hold that position with your abs braced. Start with one 30-second hold and work your way up to holding the position for one minute. Repeat three to five times.

Exercise You Can Do at the Climbing Gym to Prepare for Rock Climbing Workouts

The rock climbing gym you join will have structured classes that go over rock climbing exercises for beginners. But if you want to climb during a non-class time, Brett recommends practicing static hangs while holding on to a rock hold (simply grab a hold above your head and hang).
“Doing this will help your fingers and grip strength to get stronger,” he says. You can practice holds of 20 seconds and add more time as you get stronger.
For instance, Brett says to do a 30-second hold, rest a minute, then repeat for five rounds. “I’d recommend doing this after your rock climbing session when you’re forearms are already tired,” he explains. “This will give you a little extra work and will help to get you stronger for your next rock climbing session.”

Rock Climbing Tips for Beginners

Now that you have some basic information to get you started, here are a few tips to keep in mind when you head to the gym for your first rock climbing workout.

Relax and have fun.

You don’t have to reach the top right away. Focus on strength, skill development, and building confidence.

Your lower body is a lot stronger than your upper body.

That’s why many experts recommend focusing on ways to improve foot friction and leg placement.

Take as many classes as you need to until you feel comfortable and confident.

Make sure you understand the basic skills, jargon, and safety rules before you try a rock climbing workout on your own.
[pullquote align=”center”]If you’re ready to increase your overall physical strength, challenge your mental stamina, and be part of a community that encourages and supports each other, then it’s time to add an indoor rock climbing workout to your fitness program.[/pullquote]

Review the jargon before you go.

You will hear specific terminology repeated during a rock climbing class, so take some time to review what these terms and phrases mean. In addition to the classes described above (bouldering and top rope class) there are a few other terms to be aware of:

Anchor

Point of attachment for your climbing rope.

Belay

Attaching a rope to your harness and a fixed point (most likely your instructor). This will support your weight when you descend the wall. It also prevents you from falling if you lose your grip.

Chalk and chalk bag

You will need chalk to help with your grip and a bag to hold it in.

Harness

A belt you wear around your waist that loops around your thighs. You will tie the rope to the front of the harness, which will support you as you come back down the wall.

Locking carabiner

A device that attaches your belay to your harness.
If you’re ready to increase your overall physical strength, challenge your mental stamina, and be part of a community that encourages and supports each other, then it’s time to add an indoor rock climbing workout to your fitness program.

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Conscious Beauty Lifestyle

Finding Clean Beauty Products Just Got Easier

We live in a world of buzzwords when it comes to beauty, health, and wellness, and there are a few that tend to stand out. Organic and natural, for example, have been mainstays in our wellness dialogue for quite some time, but a new word is taking the world by storm: clean.
Clean eating is one of the simplest and healthiest approaches to eating. It focuses on whole foods, fruits, vegetables, lean proteins, healthy fats, and whole grains. There is also an element of social responsibility and environmental impact when it comes to eating clean. But clean is no longer a buzzword that’s limited to just your diet. Beauty products can also carry the clean seal of approval.
For a beauty product to be considered clean, it often requires third-party testing to ensure the safety of the ingredient list; the products are also sustainable and unlikely to have a negative impact on the environment. And, so the logic goes, if they aren’t harming the environment, they likely are okay for your body as well.
Shopping for clean beauty products is becoming increasingly easier, as many beauty brands are coming out with dedicated clean lines.
In one of the biggest moves yet for the clean [linkbuilder id=”6742″ text=”beauty industry”], Sephora recently released its Clean Beauty Seal, which offers a whole range of products, including skincare, haircare, makeup, and fragrance, that they’ve deemed toxin-free. Sephora has investigated each brand under its Clean seal to ensure that they contain no synthetic ingredients and are free of “toxic” ingredients.
Clean at Sephora products are formulated without ingredients such as sulfates, parabens, phthalates, mineral oil, retinyl palmitate, coal tar, hydroquinone, triclosan, triclocarban, formaldehyde and formaldehyde-releasing agents, and all synthetic fragrances—so fresh and so clean.
Beyond the Clean seal of approval, you can find clean products within your favorite beauty brands if you know what to look for.

What does clean beauty mean?

To be very clear, “clean” is not a term certified by any governing body, and there is still some debate about what exactly it entails.
The movement toward clean beauty began when people realized that the Food and Drug Administration (FDA) is not required to approve beauty and skincare products. This doesn’t necessarily mean the ones on the shelves are causing harm, but it did begin to raise awareness in the beauty community as to what we are putting on our skin and in our bodies.
There’s no true definition of “clean beauty.” And clean can encompass products that are both natural and artificial. The difference is that clean beauty is considered safe—safe for your body, safe for the environment, and usually free of ingredients like phthalates, parabens, mineral oils, and other controversial ingredients.
[pullquote align=”center”]“There are many organic products that you would not want to put on your skin. Think about poison ivy. It’s organic, but you wouldn’t want it on you.”
—Arielle Nagler, MD[/pullquote]
“When it comes to clean beauty there are a few things that people think about,” Arielle Nagler, MD, dermatologist at NYU Langone Health explains. “Is it environmentally safe? Is it free of toxins for use in people? What was the research that went into developing them? Was there no impact on the environment or on animals?” Asking these questions helps to determine whether the products in your daily beauty regimen are, in fact, clean.
Additionally, Nagler says that people want to use products that have responsible ingredients because of environmental and health concerns. “For example,” she says, “Synthetic sunscreens are bad for the environment. Other ingredients are said to disrupt hormone production, or perhaps even be carcinogenic. Clean beauty [on the other hand] is environmentally friendly, and above all, uses non-toxic ingredients.”

Clean Beauty, Organic Beauty, and Natural Beauty: Understanding Labels

While it is always nice to go organic or go natural, these labels don’t necessarily qualify as clean. So when you see words on the packaging like “all natural,” or “organic,” you might be thinking that you’re getting one thing, when in reality, if you knew the true chemical breakdown or production process, you would feel differently.
Additionally, many clean beauty products have certain stamps on the back, like USDA organic, non-GMO, and EWG. While having these labels doesn’t necessarily mean they’re safer, it does mean they have met certain sets of guidelines.
“Not everything that is natural or organic is necessarily safe,” says Nagler. “There are many organic products that you would not want to put on your skin. Think about poison ivy. It’s organic, but you wouldn’t want it on you,” she says.

Ingredients to Avoid for Clean Beauty

From makeup to skincare to hair and nails—or whatever else is part of your daily routine—when you’re picking out your beauty products, there are key ingredients to look out for that might mean a product is not clean.

Phthalates

Phthalates are a group of chemicals used to soften and increase the flexibility of plastic. And, believe it or not, they are in a lot of the cosmetics we use on a daily basis.
“Phthalates, as key components in plastics, appear in many consumer products,” according to the study Chemical Exposures: The Ugly Side of Beauty Products. “The main phthalates in cosmetics and personal care products are dibutyl phthalate in nail polish, diethyl phthalate in perfumes and lotions, and dimethyl phthalate in hairspray.” They are also found in products with synthetic fragrance.
“The concern with phthalates is that they are thought to disrupt the endocrine system,” says Nagler. (The endocrine system is responsible for sending hormone signals throughout the body.)
“When you’re thinking of things with fragrances, like perfumes, nail polish products, or shaving cream, you’re thinking of things with phthalates,” she explains.
To spot phthalates, look for the following on the label: phthalate, DEP, DBP, DEHP and synthetic fragrance, or just fragrance in general. If the products are free of these things, you’re typically good to go.

Mineral Oil

Mineral oil is a heavily debated ingredient in the beauty and dermatology community. Mineral oils include ingredients like petroleum or other moisturizers. According to the National Toxicology Program, untreated mineral oil is a known human carcinogen. That said, the ones you find in beauty products are highly refined.
“These products are also thought to be bad for the environment, and overall tend to be very heavy products,” says Nagler.
Plant-based alternatives are thought to be better for the environment and for the body overall; look for coconut oil, jojoba oil, and argan oils, all of which work to seal in moisture.

Retinyl Palmitate

This ingredient is one that we see a lot of in our day-to-day beauty regimens. It is a derivative of vitamin A and is used in many common skincare products, like face and body creams, for its anti-aging properties.
The problem with retinyl palmitate is that it is thought to cause birth defects and can also increase skin sensitivity. The Environmental Working Group’s Skin Deep Cosmetics Database also suggests that, when applied to the skin in the presence of sunlight, retinyl palmitate may speed the development of skin tumors and lesions.
[pullquote align=”center”]The problem with retinyl palmitate is that it is thought to cause birth defects and can also increase skin sensitivity.[/pullquote]

Oxybenzone

Now that we’re officially in summer mode, it’s time to start slathering on the sunscreen. But most sunscreens today contain oxybenzone, a common ingredient in chemical sunscreens.
Many people are allergic to this ingredient, says Nagler. Additionally, when sunscreen comes off our bodies in the ocean, the oxybenzone has been shown to be destructive to coral reefs. And lastly, there have been a number of experimental studies that indicate that several sunscreens might have endocrine disruptive effects.
“There are alternatives to oxybenzone in sunscreens, however,” says Nagler. “Look for ones that are zinc- and titanium-based.”

Coal Tar

Coal tar is an ointment used to treat a variety of skin diseases, like psoriasis and eczema, and it is often found in many dandruff shampoos. While the FDA has deemed it safe and effective for the treatment of dandruff and psoriasis, there are concerns surrounding it as a carcinogen, Nagler says. Studies—many of which have been conducted on animals—show that chronic exposure to coal tar can increase the chances of skin cancer.
Instead of using dandruff shampoos with coal tar, Nagler suggests, “Try [selecting] shampoos or lotions that are anti-fungal based.”

Triclosan and Triclocarban

If you are using any type of antibacterial beauty product like soaps, body washes, and cosmetics, triclosan and/or triclocarban are often key ingredients. These antibacterial agents are designed to reduce or prevent bacterial contamination.
“The problem recently,” says Nagler, “is that people are concerned that triclosan/triclocarban can affect the thyroid as well as reproductive hormones.”
Similarly, studies show that triclosan exposure can increase the chance of cancer, and is a known contaminant to the environment.
Instead, opt for choosing soaps or body washes that have nature-inspired antibacterial ingredients like tea tree oil.

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Collective Quizzes The Goods

What Kind Of Couple Are You?

 

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No Gym Required Sweat

Cardio Workouts: The Benefits, Different Types, And How To Get Started

We’ve probably all heard that cardio is good for you, and in turn envisioned long, torturous sessions on the treadmill (also known as the dreadmill).
In short, yes, cardio is good (read: really good) for you—and it’s so much more than just monotonous workouts on a single machine! That said, not all cardio is created equal. Some types are more effective at burning fat, some are great for building strength, and others can boost your overall fitness in a low-impact way.
These nuances are why it’s important to a) fully understand what defines cardio and b) consider your fitness goals when deciding which type of cardio is right for you. We asked four health and fitness experts to help break down the details for us. We’ll also share a cardio workout you can do at the gym and a cardio workout you can do at home—no equipment necessary.

What is a cardio workout?

In very general terms, a cardio workout is anything that challenges the heart and lungs, says Michael Jonesco, DO, assistant professor of internal and sports medicine at the Ohio State University Wexner Medical Center in Columbus. In other words, any movement that brings your heart rate above baseline level and increases your body’s demand for oxygen qualifies as cardio.
Typically (but not always), cardio involves movement that is repetitive and ranges in intensity from mild to moderate to high. Walking can be cardio. So can jogging, dancing, jumping rope, and biking.
But cardio doesn’t always require gym clothes or machinery. “You can do cardio by walking up and down the stairs in your office or walking around the grocery store,” explains Jonesco.
Essentially, any physical activity—as long as it leaves you huffing and puffing (even slightly) and in need of more oxygen—is cardio.

What are the benefits of cardio workouts?

The health benefits of cardio are legit—and numerous—says Jonesco, including improved respiration and lung functioning, increased cardiovascular functioning (“the heart becomes more capable of pumping more blood with less squeeze,” Jonesco explains), improved circulation, increased total number of red blood cells (which boost the delivery of oxygen to the rest of your body), reduced risk of heart disease, reduced blood pressure, reduced risk of diabetes, weight loss and weight maintenance, muscle strengthening, and improved muscle recovery (i.e. how quickly your muscles recover after being stressed).
Still with us? Good—because that’s not all.
There are also serious mental health benefits, including improved cognitive functioning, improved mood, reduced stress, and reduced risk of depression, adds Jonesco.
On top of all that, doing cardio on the reg will improve your ability to move through daily life more easily and efficiently, says Sergio Rojas, an Iowa-based certified strength and conditioning specialist, functional movement specialist, and USANA associate. By building a stronger cardiovascular system, you won’t get tired doing everyday things like lifting heavy items or walking up the stairs, Rojas explains. Basically, more cardio equals an easier, more enjoyable day-to-day life.

What are the different types of cardio workouts?

There are many different types of cardio, Jonesco explains. You can break it down by the specific type of exercise—for example swimming, running, bodyweight exercises, and so on—but it’s probably more helpful to think of it in terms of intensity level. Low to moderate cardio is any type of movement that elevates your heart rate to between 50 to 75 percent of your max heart rate, and high intensity cardio is anything that brings you to 75 percent and above max heart rate. (Calculate your max heart rate by subtracting your age from 220. For example, a 40-year-old’s max heart rate would be 180.)
Another way to think about it (without busting out a heart rate monitor): Low to moderate intensity cardio involves anything that elevates your heart rate without leaving you completely breathless, says Stephanie Mansour, Chicago-based certified personal trainer and weight-loss coach. Activities like walking, light jogging, and moderate biking fall into this category.
High-intensity cardio, which involves more physically demanding bursts of movement, will leave you noticeably out of breath. The fitness method known as high-intensity interval training (HIIT) is a popular form of high-intensity cardio (more on HIIT below).
Although lower intensity cardio burns fat less efficiently than higher intensity cardio, it does burn fat more directly, says Jonesco, which means you can see weight loss and maintenance benefits from lower intensity cardio. This type of workout also tends to be lower impact—that is, easier on your joints—which means you’re less likely to injure yourself.
“If you want to reduce stress, feel better, and lubricate your joints, do this type of cardio,” says Mansour.
On the other hand, high-intensity cardio workouts are “really good for weight loss” and changing your body composition, says Mansour. That’s because they burn more calories in a shorter amount of time and are more likely to increase your muscle mass, which boosts your resting metabolic rate (AKA your metabolism), an important factor in weight loss and maintenance. Another plus: If your workout is weight-bearing (which is the case with many higher intensity cardio workouts), it can increase your bone density and lower your risk of developing osteoporosis later in life, says Jonesco.
Lastly, there are strength training workouts with cardio components. These types of workouts—think a weightlifting circuit with jump rope and jogging thrown in—are also great for changing your body composition (i.e. reducing fat and building muscle), says Mansour.

How much cardio should I do?

How many minutes of cardio you should do per week depends on the intensity of your cardio workouts.
If you are doing more vigorous (i.e. high intensity) cardio, you can get these benefits by doing just 75 minutes a week, says Jonesco. If you are doing more mild to moderate cardio, around 150 minutes a week is ideal.
[pullquote align=”center”]“Cardio fitness is a marathon, not a sprint. Too much too soon can result in injuries and mental burnout.”
—Michael Jonesco[/pullquote]
Just know this: With low to moderate cardio exercise, you’ll need to keep at it for about 15 to 20 minutes at a time before you’d significantly increase your demand for oxygen, says Jonesco. When it comes to higher intensity work, you can see benefits in 5 to 10 minutes.

What’s the best type of cardio for me?

Jonesco says that the first step is to find what you enjoy doing. That way, you are more likely to stick with it—and you’ll have fun doing it!

“Cardio fitness is a marathon, not a sprint,” Jonesco adds. “Too much too soon can result in injuries and mental burnout.”
So take it slow in the beginning. Jonesco also says if you are very new to physical activity, overweight, and/or have a chronic comorbidity, like diabetes, it’s smart and safe to start with low to moderate intensity cardio.
He recommends starting gradually.  Although 150 minutes of cardio a week is a great target amount, you don’t need to achieve that in week one. “You can begin with 50 minutes knowing that each week you want to increase it 10 to 15 minutes as your body tolerates it.”
If you’re a step beyond beginner status and considering HIIT, Jonesco says that when it comes to burning body fat and working major muscles in both your lower and upper body, HIIT is very efficient. But that doesn’t mean it should be your only form of exercise. “I recommend it one to two times a week, tops,” says Jonesco. “It’s a great workout, especially if you don’t have much time, but it’s not a starting zone.” Another caveat: “For most of us, as we age, it may be too high impact for our bodies to tolerate,” Jonesco adds.
Amanda Shannon Verrengia, Pittsburgh-based certified personal trainer and run coach, says that running a lot and incorporating HIIT routines twice a week are her go-to cardio workouts. In general, you’ll be best served with a combination plan like hers that incorporates different types of cardio, she explains, because this variety challenges your body and heart rate in different ways. Ultimately, this variety ups your fitness faster than just doing the same type of exercise—like running, for example—over and over.
That said, Verrengia advises working within your own level of fitness. “People can get overzealous, especially with HIIT,” she explains. Pushing yourself too much, too soon could cause you to sacrifice good form for the sake of hitting an arbitrary number of repetitions or a certain number of minutes. Poor form at high intensity equals greater risk of injury. That’s why it’s important to learn how to do exercises correctly and safely before amping up the intensity and speed.
Remember to always, always take a rest day, says Verrengia. “You shouldn’t work your body seven days a week.”  She recommends working out five to six days a week, with two to three days of high-intensity work and two to three days of moderate intensity work.

What should I know before starting a cardio routine?

When it comes to incorporating more cardio in your routine, “start wherever you’re at,” advises Rojas. Yes, it’s great if you can meet the recommended amount of 30 minutes a day, five days a week, but if you’re brand new to cardio and juggling an already-packed schedule, try for 10 one-minute movements throughout the day, Rojas suggests. Small, repeated bursts of movement—like a quick jump rope session or a short jog from your office to the car—can spur long-term changes that equal big results.
“You just have to find the type of movement that you enjoy,” says Rojas. The beauty of cardio is that there are so many types of movements to choose from, so with some experimentation and creativity, you can find several (or many) types of cardio that work for you.
“The more variety the better,” says Rojas of his recommended approach to cardio. “If you have asymmetries in the body, repetitive movement will create more imbalances.” That’s why it’s important to do multiple types of cardio at varying intensities.
If you’re just beginning a cardio routine, you’ll likely feel fatigued and perhaps a bit sore at first. That’s perfectly normal, says Jonesco. But it’s not normal to feel sore for more than two to three days or to feel an isolated soreness in your joints, ligaments, or tendons. These are red flags that indicate you likely pushed yourself too hard, says Rojas, and you should back off accordingly and see a doctor if you suspect an injury.

A Great Cardio Workout For the Gym

You can get in a great cardio workout at your gym—no fancy machinery required—in just 15 to 20 minutes. This particular workout, recommended by Rojas, is low to moderate intensity cardio. You can do this type of cardio three to four days a week.
The workout is a circuit combining standard gym machines and an on-the-ground exercise. Here are the components.

  • Treadmill/Elliptical: Depending on your fitness level, you’ll be walking, jogging, or running on the treadmill or elliptical. The elliptical is lower impact on your joints than the treadmill, so if you have any previous or current knee issues, opt for this machine. Your effort level should be between 4 and 6 on a scale of 1 to 10, so pick your speed/incline accordingly.
  • Bike: You can use either a recumbent bike, which is lower to the ground and has a full chair supporting your back, or a stationary exercise bike, which looks like the type of bike you’d ride outside, but is fixed in place. Your effort level should be between 4 and 6 on a scale of 1 to 10, so pick your speed/incline accordingly.
  • Side Skaters: This on-the-ground exercise involves side-to-side movements (AKA movements in the lateral plane of motion), explains Rojas. Start standing up with your feet hip-distance apart. Bend your knees and press your hips back slightly. Jump about one foot to the left, landing on your left leg and bringing your right leg behind your left ankle, letting it hover a few inches above the ground. Your knees should be slightly bent, your butt and core should be squeezed and your hips should be pushed back several inches. Pause for a moment and then jump to the right with your right leg, bringing your left leg back behind you. This is one rep.

For a full workout, perform these moves in a circuit. You’ll do the following sequence twice.

  • Treadmill for 2 minutes
  • Bike for 2 minutes
  • Treadmill for 2 minutes
  • Side skaters for 2 minutes
  • Treadmill at incline (greater than 1.0) for 2 minutes

Rest for 1 minute and repeat again.

A Great Cardio Workout To Try At Home—No Equipment Required

If you’re strapped for time or don’t have a gym membership, you can still get in a great cardio workout at home using minimal space, your bodyweight, and common household items as stand-ins for weight room equipment. This particular workout, recommended by Mansour, combines HIIT, strength training, and cardio for a heart-pumping, fat-burning, and muscle-building sweat sesh.
“I love this workout because it’s efficient cardio that works your muscles without completely fatiguing you,” Mansour says. Because this workout is high intensity, you should do it no more than one to two times a week in combination with other workouts of lower impact and lower to moderate intensity (like the gym workout above).
Here are the exercises you’ll do in the circuit.

  • Running/Jogging in Place: You’ll alternate between a slow and fast pace. The intention here is to warm up your muscles and elevate your heart rate. If you have knee pain, Mansour recommends alternate between walking and speed walking. Although your legs will be the major movers, don’t forget your arms. Pump them in big swings as you walk, jog, or run to get your ticker beating even faster.
  • Squats: This lower-body exercise is great for building stronger glutes (AKA butt muscles), quads, hamstrings, and calves. Start in a standing position with your feet several inches wider than hip-distance apart. Squeeze your butt, bend your knees and push your hips back and down as if you were going to lower yourself into a chair. Make sure your knees don’t extend beyond your toes. Pause for a moment at the bottom of the movement, and then press through your heels to push yourself back up to standing. This is one squat. If you feel wobbly during the movement, stand next to a chair or other piece of furniture and lightly rest one hand on top for balance. If you have a history of knee pain or are worried about your knees for any reason, Mansour advises squatting just halfway to reduce the pressure on your joints.

  • Bicep Curls: This upper-body move will strengthen your biceps. You can use 3- to 5-pound dumbbells or a number of weighted household items like water bottles, gallons of milk, jugs of laundry detergent, or even grocery bags filled with items. You’ll need two identical (or similar) weights—one for each hand. Start in a standing position with your feet hip-distance apart and your arms by your side. Grab the weights comfortably in each hand and, keeping your elbows hugged into the side of your body, slowly curl the weights up to your shoulders, pause for a moment at the top and then slowly lower them back down until your arms are straight by your sides again. This is one rep.
  • Lunges: This move targets the same muscles as a squat. You’ll start standing up with your feet hip-distance apart. Step your right foot forward about two feet and bend both knees to lower yourself down until your back knee is hovering just a few inches above the ground. Your right knee should be directly above your right ankle, and as with the squat, your knee should not extend beyond the toes of your right foot. Pause for a moment at the bottom of the movement, then press down through the heel of your right foot to push yourself back up to standing. This is one rep. If you have trouble balancing, lightly rest one hand on the top of a chair or other piece of furniture.
  • Side Extensions: The second upper-body move in this sequence, side extensions, targets your shoulders and deltoids (the muscles on the uppermost part of your arms and the top each shoulder). Grab your weights again (one in each hand) and start by standing up straight, feet hip-distance apart with your arms down by your sides and your palms facing your body. Extend your arms straight out to the sides and slowly lift them up as high as your shoulders. Pause for a moment at the top of the movement, then slowly lower your arms back down until they are straight by your sides again. This is one rep. As you perform the lifts, keep a soft bend in your knees and squeeze your core muscles. If the movements hurt your neck and/or your shoulders get locked, reduce the distance of your lift by half.

For a full workout, perform these moves in a circuit. You’ll repeat the following sequence three times.

  • 3 minutes of running/jogging in place or jumping jacks, slowly for 30 seconds, followed by 30 seconds moving as fast as you can, repeated 3 times
  • 30-second rest
  • 10 squats
  • 30-second rest
  • 10 bicep curls
  • 30-second rest
  • 20 lunges (10 on each leg)
  • 30-second rest
  • 10 side extensions
  • 30-second rest

The Bottom Line

With its impressively long list of physical and mental health benefits, cardio should play a role—a significant role—in your exercise routine. Unless you have certain injuries and/or other prohibiting health conditions, you should mix it up with varying types of cardio at varying intensities to reap the benefits that cardio workouts have to offer. The best part: You don’t need tons of time, space, equipment, or expertise to get a quality cardio workout—you just need a positive attitude and a willingness to get a little (or a lot) sweaty.

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Happy x Mindful Wellbeing

Positive Affirmations Actually Work: Here's How To Start

We all have inner voices within our minds. Sometimes those voices encourage us, but often they supply us with negative self-talk: I’m not good enough to get that promotion. I’ll never meet the right person. Ugh, I’m so lazy for not exercising yesterday.
Before we know it, we let these negative thoughts cloud our minds and absorb our energy.
According to Eckhart Tolle, best-selling author and spiritual teacher, “the primary cause of unhappiness is never the situation but your thoughts about it.” So what if we spend a little more time and energy working on changing our thoughts? We’d be much happier and, chances are, much more successful, too.
That’s where positive affirmations come in. They help redirect our brains to send us encouraging, uplifting statements—instead of negative ones. These positive affirmations build our confidence, boost our mood, and increase our productivity and happiness.
By implementing positive affirmations into your daily routine, you can change your mindset—and, ultimately, change your life.

What are positive affirmations?

Positive affirmations aren’t just feel-good statements. When done right, they can actually alter the neural pathways in our brains.
“The mental image we carry of ourselves and our mind is referred to as our self-image,” explains Tanya Ince, PhD, a money coach who helps individuals reach their highest potential. “Our self-image determines our actions, decisions, behaviors, and what we believe to be true.”
Positive affirmations are statements that help to change our self-image. Even though our self-image begins forming when we’re infants, we can make alterations to it as adults. For instance, if we believe we’re unlovable, we can form a positive affirmation to alter that belief.
“The average human thinks 40,000 to 60,000 thoughts per day, but it can be even more than that,” says Ince. “Most of these thoughts are unconscious and happen automatically, like when we’re driving our cars.” To take control of those 60,000 thoughts (and our lives!), we can use affirmations to install new beliefs that support our goals.
And if you’re totally new to positive affirmations or doubt their power, read on.

The Three Main Types of Positive Affirmations

Positive affirmations aren’t fluff: They remind our brains of what’s good, true, and helpful. They help us reach outside of those negative, circular thoughts. And they come in three main varieties.

Positive Affirmations for Your Identity

Affirmations about your identity speak to who you are. Do you believe you’re a good mother? A faithful friend? A thoughtful person?
[pullquote align=”center”]“Our self-image determines our actions, decisions, behaviors, and what we believe to be true.”
—Tanya Ince, PhD[/pullquote]
Even if you’re self-confident, you might carry doubts and deeply held beliefs about who you are or aren’t. Positive affirmations that target negative thoughts about your identity might look like: “I am a fun, likeable person” or, “My body is healthy and beautiful.”

Positive Affirmations for Your Capabilities

What you believe you can and cannot do are beliefs about your skills. As Henry Ford once said, “Whether you think you can, or you think you can’t—you’re right.”
Affirmations about your capabilities might sound like, “I have the skills to succeed at this project” or “I know how to host a dinner party for my friends.”

Positive Affirmations for Your Relationship With the World Around You

Do you see life as easy—or hard and full of problems? Are people on your side or against you?
What you believe about the world can be modified through affirmations to fit a more realistic, positive outlook. We can remind ourselves with affirmations like “The world has many good people in it” or “Life is full of little joys.”

How to Create Positive Affirmations That Actually Work

“Pre-made statements, like ones from a list of positive affirmations, aren’t very helpful and often times don’t work,” shares Katie Sanford, Licensed Professional Clinical Counselor, owner of Found Hope Counseling in Studio City, California. If you don’t believe your affirmation, it won’t resonate with you.
To build positive affirmations that will help manifest your dreams and change your life, follow these five key requirements.

1. Target an area where you want more balance.

“What area of your life would you like to expand or empower? Your health, career, finances, family life, or spirituality?” asks Ince. Develop a powerful affirmation to home in on the area where you’d like to see improvement.

2. Make it personal.

“Creating affirmations is an art. They must feel like they’re yours,” shares Ince. “Your affirmation has to create a feeling in order to change your neural pathways.” She shares an easy tip: Add your name to your affirmation, like “I, Melanie, find enjoyment in my work.”
[pullquote align=”center”]”Everyone has negative core beliefs, they just affect us differently. All of us can benefit from looking at what we’re believing.”
—Katie Sanford, Found Hope Counseling[/pullquote]

3. State your affirmation in the positive—avoid negative wording.

According to Ince, your positive affirmation shouldn’t include the phrases, “I don’t,” “I won’t,” or “I can’t.”
So rather than saying, “I won’t let people walk all over me,” your affirmation stated in the positive could be: “I am strong and my opinions matter.”

4. Resist comparisons to other people and moments in time.

The words “better,” “worse,” “less,” and “more” shouldn’t make an appearance in your affirmation. Don’t compare yourself with your past self or other people.
To make this easier, Ince explains that positive affirmations should be written in the present tense, not the future. Instead of “I will love myself,” say, “I do love myself.” Instead of “I’ll exercise more,” try: “I take care of my body every day.”

5. Be realistic, but stretch yourself.

“Your affirmations need to be realistic, or you’ll feel like you’re lying to yourself,” says Sanford. Your positive affirmation must be true yet helpful. In other words, it should feel attainable but push you toward empowerment and positive self-image.
If you don’t feel confident in a certain area, like your job, don’t create an affirmation that says you’re the next CEO. Instead, use an affirmation like, “I am skilled and resourceful. I can always figure things out.”

When and How to Implement Positive Affirmations

Now that we know how to create award-winning, life-changing affirmations, how the heck do we use them?
Combining a variety of methods works best, explains Ince. Aim to receive your affirmations visually and audibly as often as possible.
Write your affirmations on a sticky note and adhere them to your bathroom mirror or your computer monitor. “You can also record them using your cell phone and play them back to yourself,” shares Ince.
If you meditate regularly, repeat your affirmation over and over throughout your practice. “You can even write down your affirmation 10 to 15 times on a piece of paper. It can be surprising how well writing repetition works,” says Ince.
If you have a partner or friend who wants to help, they can even read or say your affirmation to you. When you hear your affirmation, like “Jasmine has fun in her life.” Respond with: “Yes, it’s true.” In this way, you’re both accepting and confirming your own affirmation.
“I’ve even used positive affirmations in group sessions. It’s helpful because as people are saying and hearing each other’s affirmations, they naturally begin to reaffirm them for each other. When someone says, ‘I’m capable,’ and a room full of people nod, the affirmation sinks in deeper,” Sanford says. She also notices that people’s postures change when they say their affirmations. Their heads are up and their shoulders are back.

The Best Time of Day for Positive Affirmations

Want your positive affirmations for success to really sink in? Start when you wake up, and end your day with them.
In the morning, our brains are the most open to change,” says Ince. So when you’re lathering up your hair with shampoo or washing your face, repeat your affirmation a few times.
Include your affirmation in your bedtime routine, too, because your subconscious mind helps to install your affirmations as you sleep, Ince explains.
Here’s to kicking negative thoughts and dreaming easier!

How long does it take for positive affirmations to work?

Ever since Maxwell Maltz published Psycho-Cybernetics in 1960, it’s been believed that it takes 21 days to form a new habit. Newer research out of the University College London indicates that it actually takes around 66 days, or about two months. “Changing your self-image or a long-held belief can take longer than that,” explains Ince. “It’s important not to give up when there’s some resistance. Keep going.”
Implementing a positive affirmation doesn’t have to be a super serious endeavor, either, encourages Ince. “Think of it as a playful exercise, an experiment.” Try repeating your affirmation for three to four weeks to see what happens. What new opportunities pop up? What new feelings or beliefs do you have about yourself and the world?
“It doesn’t take long to use your positive affirmations every day. A few minutes in the morning or throughout the day are all you need. The more reminders, the better—and the faster the change will happen,” shares Ince.
“Everyone has negative core beliefs, they just affect us differently. All of us can benefit from looking at what we’re believing,” says Sanford. “Everyone can benefit from positive affirmations.”