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Favorite Finds Sweat

The Best Running Leggings For Women: Trail Tested And Sprint Approved

Finding a pair of standard black leggings seems easy enough in this day and age, but as a runner—whether you crush a morning run five days a week or are just revving up to train for your first half marathon—you know technical features like sweat-wicking material, four-way stretch, reflectivity, and balanced compression are essential. You’re after [linkbuilder id=”6795″ text=”the best leggings”] for running, but between the countless brands and styles, the major non-negotiables, and your preferred minutiae, how do you know which running leggings are truly the right pair?

Running Tights, Tested

Well, that’s where I come in. Regardless of whether you have a favorite pair of sneakers or the best fitness tracker, feeling fully supported in your cardio endeavors means sporting the best running leggings for your go-to workout. I’ve put five workout leggings to the test, wearing them during sessions ranging from incline sprinting intervals to low-intensity steady state and report on everything from sweat wicking properties and price-point to chaffage, which means you can buy your next pair of running leggings with the confidence of Desiree Linden crossing the Olympic finish line.
[sol title=”Core 10 Run High Waist ⅞ Crop Legging” subheader=”Size XS”]
It’s difficult to find leggings as functional, comfortable, and budget friendly as the Core 10 Run High Waist Crop. Running in these sleek crops was the perfect combination of breezy and supportive.
Although they may not pair well with everyday attire, the mesh details create an enviable athleisure look. Blending both aesthetics and technicality, the laser-cut lower half of these running tights offers a nice, airy addition to your standard pair of leggings. Pairing this with the ⅞ length noticeably enhances their overall breathability, meaning no feelings of stuffiness during my speed work. Can I get an amen?

Amazon

Pros

The Core 10 Run High Waist Crop has a cool finish, making it wonderfully sweat-wicking and dog-hair repellent. The thin material fits snugly against the body, giving this running tight a feeling of ample stretch and compression down the leg (without digging into the abdomen or the hoo-ha). On that note, yes ladies—these are comfortable worn with or without underwear. If you’re a fan of one less layer, these running leggings could be the right fit for you.
The high-rise waistband is, well, high! For someone with a short torso, I found it resting quite comfortably just below my belly button. The feature that took me from like to love!? These leggings have a drawstring.! As someone who struggles to find leggings that fit well around thick quads, round glutes, and small waist, this feature sent me over the moon with excitement! Thanks to the drawstring, there was no wiggling or adjusting necessary during any of my training sessions.

Cons

If you’re a night owl, these running tights may not be for you. While the overall technicality is impressive, the lack of reflective material misses one essential safety mark when it comes to the best leggings for running at night. The material’s sleek finish also requires one important laundering step: air drying. While the Core 10 Run High Waist ⅞ Crop Legging isn’t prone to pilling along the seams, maintaining the integrity of the material means skipping the heated dryer. That said, in my opinion, the benefits of rocking a pair of comfortable and chic running leggings outweigh this small inconvenience.
[link-button href=”https://amzn.to/2NV8eaU”] Get them from Amazon [/link-button]
[sol title=”Nike Pro Dri-Fit Capri Training Legging” subheader=”Size XS”]
Brought to you by the brand that every fitness enthusiast knows and loves, Nike, these Dri-Fit Capri Training Leggings are a well-tailored option that rises to the top of the best leggings for running shortlist, especially if you love to get your heart pumping with exceedingly sweaty sprints and humid outdoor runs. Plus, when it comes down to it, despite the wave of new brands coming onto the scene, Nike Pro is the OG of fitness attire, and no matter how tough (or hot) it is, sporting these running leggings will have you committing to just do it.

Amazon

Pros

Nike perfects the subtle-mesh-paneling-down-the-leg look, which significantly enhances the breathability of these running tights. The detailing doesn’t draw too much attention to the lower leg, and even combined with hints of piping, these workout leggings are refreshingly minimalist and relatively distraction free.
The Nike Pro Dri-Fit Capri boasts four-way stretch material and a moisture-wicking finish, which is perfect for running leggings. Again, I have to emphasize that this is one of the best leggings for running in heat, and if you enjoy chasing your afternoon run with a flow at your local Bikram studio, this crop really works.

Cons

If you’re looking for compression that leaves you feeling fully locked-in, set these aside and opt for the lululemon Speed Up Tight. The polyester-spandex blend provides support, but the thin material these running leggings are made of doesn’t compare to the anti-jiggle security of the lululemon pant. The tights are also very athletic looking. Perfect for your run along the boardwalk, but not so much for an early Saturday brunch with your girlfriends.
Although these running tights sit fairly high around the waist, the waistband itself is noticeably thinner than the rest of the running leggings I reviewed. The outcome? Decreased comfort around the midsection and a few necessary re-adjustments during my runs.
[link-button href=”http://fave.co/2DiDQov”] Get them from Macy’s [/link-button]
[sol title=”ZELLA Live In High Waist Leggings ” subheader=”Size XS”]
The ZELLA Live In High Waist Leggings are an attempt at a versatile pair of workout tights suitable for any sweat sesh. Unfortunately, the key word here is “attempt.” While the concept is certainly there, this pair missed the mark for me when it comes to being a best running legging contender. They lack the sleek, cool material I want in a running legging and are far too thick to be conducive to my cardio workouts. Still, they might be a good fit for you—so read on for the pros and cons!

Nordstrom

Pros

The brushed material makes these leggings extremely comfortable, contributing to a sensation that’s balanced somewhere between being cozily hugged and reliably supported. If you’re looking for a pant that’s perfect for your easy-like-Sunday-morning outdoor walks and occasional jogs with your furry friend, this legging will get the job done.
The high waist is truly high: In fact it sat just above my belly button, which meant my tummy felt perfectly held-in during my sprints. Another win for these running leggings: There wasn’t any need for adjusting or hurried fixing between my speedy intervals.

Cons

As I mentioned, the material used for these workout leggings is thicker than your average pair. While this is convenient for a yoga flow in a cooled studio space, I don’t recommend them for high-intensity runs, either indoor or out. If you know you’re about to break a sweat, these aren’t the pair for you. The absence of sweat-wicking properties means these leggings have a residual wetness and clamminess following intense training sessions.
Going hand-in-hand with the brushed finish, these leggings love to hold onto a little bit of everything. If you don’t mind finding sock fuzzies or a few embedded dog hairs in your black leggings, great! If not, try the Nike Pro Dri-Fit Capri or the Athleta Up For Anything ⅞ Tight.
[link-button href=”http://shopstyle.it/l/I1CD”] Get them from Nordstrom [/link-button]
[sol title=”lululemon Speed Up Tight ” subheader=”Size 2″]
Compared to the other workout leggings I tested, these lululemon tights offer a level of compression that’s second to none. Supporting you in all the right places (and concealing cellulite), these workout leggings are ideal for runners at any experience level. With a long list of technical features that includes side pockets, reflective properties, four-way stretch, and more, I felt on point while wearing these running leggings.

lululemon

Pros

As tight as tight can be, the lululemon Speed Up Tight is perfect for your most intense sweat sessions as they stay in place unlike any other workout legging I’ve worn. The silky material is anti-pill, anti-cling, and needed nothing more than a quick dusting to remove the dirt from Mother Earth’s beautiful trails!
I’m also happy to report that this pair is commando-friendly, never riding up—even during sprints. If you don’t prefer to go commando, I suggest wearing seamless underwear to avoid any bunching near the bum and hip area.
The side pocket in this running tight fit my iPhone 6s and held it in place throughout every run (and even a hike). The zippered pocket is the perfect place for a loose key, small wad of cash, or debit card.

lululemon

Although they have a higher price tag than the other running tights I tested, these leggings are undoubtedly worth the splurge!

Cons

Did I mention these leggings were tight? I thought so. Though their form fit does keep these leggings in place, be wary of the material digging into your obliques. While it certainly wasn’t unbearable, these probably aren’t the ideal athleisure pant to pair with your favorite light sweater for a night out. If you’re after a running legging that you can transform from gym wear to a casual date night outfit, opt for the ZELLA Live In High Waist Leggings instead.
[link-button href=”https://fave.co/2r611ec”] Get them from lululemon [/link-button]
[sol title=”Athleta Up For Anything ⅞ Tight” subheader=”Size XS—Available in Plus, Petite, and Tall Sizes“]
If you’re searching for a running legging that’s exceedingly functional yet slightly less form fitting than the lululemon Speed Up Tight, I strongly suggest the Athleta Up For Anything ⅞ Tight. From comfortable compression to reflective properties, these leggings have it all.

Athleta

Pros

Touting similar pockets as the lululemon Speed Up Tight, these Athleta running leggings keep valuables like smartphones snug against the body throughout heavy training sessions thanks to the well-placed zipper, which adds an additional layer of security.
The material feels silky to the touch and doesn’t pill after wearing or washing. One of my favorite features of this running legging is the level of compression. These leggings provide enough support and compression without restricting your ability to, you know, breathe. The ⅞ length is ideal for women with a shorter stature and the Up For Anything Tight is tailored to the calves, so there’s no need to worry about the fabric bunching up around your ankles.
As if that wasn’t enough, these leggings have one more exciting feature that night runners are sure to enjoy. For an added layer of safety, you can roll up the bottoms of these running leggings to reveal reflective detailing. This subtle addition makes these ideal for your nighttime trek.

Cons

It’s hard to find anything negative to say about these running tights. My one critique is that the paneling for the side pockets could have slightly less material as they have a bit of a bulky appearance. Aside from that, these running leggings are as close to perfect as you can get!
[link-button href=”http://fave.co/2D95152″] Get them from Athleta [/link-button]
[related article_ids=24000,26396]

Categories
Happy x Mindful Wellbeing

Feeling The Burn? Fight Back Against Burnout With Advice From CEO Emilie Aries

When you’re burned out on your work, nothing seems satisfying. You’re working long hours, and you start to disassociate; you feel as if you’re watching someone else do your job. You’re cynical, and even when you’re succeeding professionally, you’re not able to appreciate your accomplishments.
Psychologists typically associate these symptoms with burnout syndrome, which is recognized by the World Health Organization as a diagnosable mental health disorder and is included in the 10th International Classification of Diseases (ICD 10) as an undefined additional diagnostic term. Although it isn’t yet recognized in the American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders (DSM-5), several countries (including Sweden) consider it to be a legitimate reason for taking sick leave.
The good news—and yes, there is good news—is that you’re not alone. According to one Swedish study (remember, Sweden has acknowledged burnout as a significant problem, so they’re decades ahead in terms of research), about 13 percent of workers suffer from burnout, and women tend to have higher burnout rates than men.
Why the discrepancy? To some degree, that’s still up for debate, but some psychologists believe that women might provide more emotional support in the office than their male colleagues. For instance, if a co-worker is feeling stressed out, you might feel responsible for consoling them, but your male co-workers might not feel the same responsibility. Institutional sexism, we meet again.
Successful, career-driven women are especially vulnerable to burnout. When Emilie Aries was only 21, she’d accomplished some incredible things; she was the youngest state director in the nation working on behalf of President Obama’s Organizing for America campaign, and she was in a leadership position in the midst of the Great Recession.
“For all intents and purposes, I was doing well—on paper,” Aries tells HealthyWay. “I was doing work I cared about. And who was I to complain? I’d achieved everything I wanted, straight out of graduation.”
Behind the scenes, however, Aries was suffering. She was exhausted from work, but there’s more to burnout than just working long hours. The Stanford Social Innovation Review lists lack of rest, feeling a loss of control, and not having a strong community in your life as contributors to burnout, too—and Aries was experiencing all of these.
Today, Aries runs Bossed Up, an organization that raises awareness for occupational burnout while providing supportive resources for professional women. Her goal is to promote sustainable careers, and yes, she’s as awesome as she sounds.

We spoke with Aries to learn more about her experience and to find out how we can recognize—and deal with—the symptoms of burnout.

HealthyWay: Before we discuss burnout, could you briefly explain what Bossed Up does?

Aries: We’re a training company that helps women navigate career transitions. We have a special eye towards preventing burnout so that women can craft happy, healthy, sustainable career paths.

I started it back in 2013 after burning myself out in the world of organizing and advocacy. And it was ironic, because I got very good at helping people make their voices heard and advocating on behalf of the causes and campaigns that I believed in, but I really had trouble advocating on my own behalf. I couldn’t draw the healthy boundaries I needed to be sustainable.
I had to bottom out to recognize that this is something a lot of women face. We’re living in a world that’s not quite sure it likes women who advocate on their own behalf.

So I set out to really understand that problem better, and in doing so, I learned so much about how to sit in the driver’s seat in my own career that I had to share it with other people. We have a ton of free resources online and a very active community of women who are doing just that through online and in-person training programs.

When you experienced burnout, what was it like? What were some of the signs you noticed?

Well, I think burnout is so troubling in that it really afflicts the highest achievers in an organization. That was certainly true in my case.
I was sad, and I felt like I dreaded going to work. I didn’t know how to turn off. I was working all the time. I was glued to my Blackberry and iPhone before my feet hit the ground every morning. It made me realize that even though I care a lot about this work, it makes the people who are the most passionate—well, it makes them become not passionate. It dims the light of the people who were once so ambitious.

Was there a tipping point, or a single event, where your occupational burnout became overwhelming?

I distinctly remember driving through campus at my alma mater, Brown University in Providence, Rhode Island, and I was bone-tired. It was one of those days where I had events all night, up and down the state. I was rushing from one thing to the next, and I stopped at a crosswalk and saw these young students who were only three years younger than me.
They were rolling their bags home for Thanksgiving break. Something in me just snapped; I felt so jealous of those students—even though I was supposedly ahead of them in life. I paid attention to that jealousy. I caught myself feeling bad for feeling sad. That meta-level of emotions—I should not feel ungrateful, I should not feel unhappy, I should be grateful for any job—helped me realize that [I was burned out].
I was jealous of these students because, in my professional life, I’d been waiting for permission to take a break. I was waiting for someone to tell me that it was the end of a semester. You know, life doesn’t work that way after graduation, and that’s when I realized I needed to make a change.

What did you do to deal with burnout once you realized this was affecting you?

It started with getting help, frankly. I was dealing with a lot. I wasn’t just dealing with work stress—in many cases, burnout is not just a product of overwork.
I was also dealing with a partner at the time whom I cared for deeply, whom I lived with, who was struggling with alcoholism. Anyone whose life has ever been touched by addiction knows that they call it a family disease for a reason. It’s extremely excruciating to watch someone you care about slowly harm themselves.
So I was juggling, in a sense. I was trying to look like I had it all together, and so I was isolated at work and at home.

There were a couple things that really changed the game for me. One was getting help, professional help. I’d never been to therapy before—nobody I knew had been to therapy before—and I ended up talking to my primary care physician about the burnout. That felt good, to finally confide in someone else. She said, “Let’s get you into therapy, and then we’ll deal with your boyfriend, who clearly needs therapy.”

I couldn’t refuse, and that was a game changer. The other variable that really changed was that I applied the products of therapy; I now have the time and space to actually think about myself. It’s socially acceptable for me to think about myself—what I want, where I’m going.
For the first time in three years, I took my nose off the grindstone for a second and didn’t just focus on doing well for others. I had permission to spend some time in that mental space, that headspace.
From that mindfulness, I started creating rituals in my life. I started walking more—I had gone from being a college athlete to avoiding the gym entirely, so I changed that.
Finally, I received support from my community. That’s huge. I had professional help, I had time and space to think about what I wanted for the first time, and I connected with close friends in a really meaningful way. Right after graduation, we’d all scattered across the country, and I felt really detached. I started to change that.

Once you reconnect with the people who really trust and love you, who really see you for the courageous person you are—even if you don’t see that in yourself—that’s a game changer. So those are the things that I recognize now, and the research shows that those things are a huge part of what leads people to burnout: a lack of community, a lack of a sense of agency in your life, a lack of rest and renewal.

It sounds like dealing with burnout was a long process. I wouldn’t think it was easy to realize you were burned out on your career.

It’s sad that you have to learn it this way. That’s the irony. I was a budding political rockstar in the state of Rhode Island, and I had to make this decision: Can I be this fierce of a woman with so much ambition while taking care of myself? Like actually fully embracing sustainability?

And the answer is yes. You have to. Otherwise, you’ll burn out, then you’ll bottom out. Obviously, I didn’t know that, so I was more focused on working more and more. How can I get more done? How can I outperform everyone around me? How can I continue to get straight As?

And that’s not how life works after graduation, right? There’s no syllabus to follow. So I think it was a hard lesson to learn, but it reminded me that I’m the main character in my life, in my career, and I’m the one who’s going to decide what I do with it.

Tell me about how you overcame occupational burnout. I’m guessing it wasn’t easy.

For me, it was a series of very hard decisions. I had to walk away from the career I’d started to build. I left my relationship, which was extremely difficult and dangerous, and that was a very scary thing to do.

That also left me with thousands of dollars of debt, just because of how ugly things became. On top of everything, I chose to move to Washington, D.C.

Why D.C.?

Because I wanted to. [laughs] That’s the thing, there was no good reason. There was no right answer. I’ve been waiting for all these people to give me permission to just pursue a career, and I was done with that.
I decided that I wanted to live in D.C., and I knew I could find a way to make that work given my political background. That meant getting a one-bedroom apartment and sleeping on a mattress on the floor. I found myself rebuilding everything when I was 24 years old.
I got another job, but it wasn’t another state director job—I could clock in at 9, clock out at 6, and pay the bills. I got out of credit card debt. I got in the best shape of my life. I spent more time on myself.

And that physical strength gave me a ton of mental strength, which helped me really reflect on what I’d overcome and how I could help other women overcome it with less isolation.

One of the things I’ve seen that Bossed Up does is kind of fight back against the culture that doesn’t accept that burnout exists. You also tackle the gender discrepancies that make it a common problem for women.

There’s not a ton of great, widely cited research that highlight gender discrepancies, and I think that more research [needs to be] done. What we do know is that stress, in general, absolutely hits women and people of color in different ways than white, male-identifying folks. It has much more to do, in my opinion, with how life looks outside of work than it does inside the workplace.
We know that full-time working women are still doing twice the amount of housework that full-time working men are doing. Sadly, that’s the best that ratio has ever been. I guess the good news is that men are doing more around the house than ever before, but the disparity is so enormous to me. It’s just no wonder that it feels like a very radical act to embrace self-care as a part of your daily or weekly routine, especially after kids arrive.

I was going to ask about that. Pursuing a career while being a mother—it’s not like your responsibilities as a parent disappear when you get to your workplace.

I think that being childless is an often invisible privilege. Folks like myself can take that for granted, especially when it comes to having agency of your own.

And having agency is a really important thing for warding off burnout. That’s even if you have the privilege of having a partner. Maybe you’re a single parent, maybe you’re doing this whole thing on your own, or maybe you’re just a single person who doesn’t have someone else to help with the laundry or make dinner when you’re having a crazy week. So there’s also some burden there on single folks that can be overlooked.

It’s just that the basic mechanics of our workplaces are designed for a traditional family unit that’s not really all that prevalent anymore. Work is designed for someone who has a wife at home, who’s taking care of the home front. If we were all so lucky! That’s just not how things work anymore.

Yeah, that’s a great point. The work day, expectations of work, career paths—those things haven’t really changed that much since the 1950s.

Exactly! So we have to start to look at the structural assumptions we’re making about where employees’ lives happen.

We’re long past the time in which workplace flexibility should’ve been a basic part of the worker’s experience.
I also want to make sure we acknowledge racial disparity. There’s a term in the research called racial battle fatigue, and it really points to this added layer of stress that minority folks [experience] in a majority environment.

That’s any type of minority group, by the way. The “minority” might be men in nursing, for example, or it might mean people of color on a predominantly white college campus. More often, this affects racial minorities, but anyone in a minority–majority environment experiences this added layer of stress due to everyday microaggressions.

How might those microaggressions contribute to burnout among women?

Let’s say there’s only one woman in the office in the board meeting. [And there’s] a seemingly innocuous comment: “Hey Suzie, would you mind taking notes?”

The assumption that Suzie is the note-taker can feel like a microaggression. It makes her pause and think, “Am I being judged based on my gender here?” These types of comments don’t seem to be a big deal, but they can chip away at your sense of belonging, adding to your stress and adding to that feeling of detachment.
The point is that, yes, it’s important to recognize that happier and healthier workers are more productive and that we can craft sustainable workplaces. But the way that burnout manifests for women and people of color—and especially for women of color—is different, as they encounter additional burdens or stressors in a [workplace culture] that’s chronically stressful.

In other words, we shouldn’t assume two people with the same job are experiencing the same amount of stress from that job.

Yes. Exactly.

I think that’s a really important point. What can we do—either as employees or employers—to fight for a more flexible workplace where burnout is less of a problem?

That’s a good question. I think every workplace is different. Every career path is different. From the employer’s standpoint, it requires having courageous conversations with employees about stress. More importantly, it’s about setting expectations for rest and renewal.

If a company says, “We really believe in taking vacation,” but then the CEO and all the managers are sending emails when they’re supposed to be on vacation—you know, they’re not practicing what they’re preaching. You need to create a culture where sustainability is actually practiced.

For employees, I think it requires ditching the martyrdom mindset—the idea that in order to be successful, you must suffer. It’s so ingrained in the American dream; we pride ourselves on our productivity, but we’ve hit the point of diminishing returns. More hours doesn’t produce better rewards.
So instead, we need to recognize our choices. We need to recognize the power we already have in our lives, at every level, and not wait for permission to put our oxygen masks on first in order to help others.

What does that look like? What can a person do if they’re starting to encounter burnout?

Maybe that means meditating a couple of times a day when you’re feeling really stressed.

Maybe it’s about refusing to relinquish control of our lives—saying things like, “I can’t,” “You don’t understand,” “My career path is special,” “No.” It’s recognizing that we all have choices. We all have power over how we bring more community and agency into our own lives.

Figure out what renewal looks like for you because it can be very different for different kinds of people. It’s hard work. In our culture, we sometimes get this idea that we need to sprint to keep up with the Joneses, or maybe the Instagram of the Joneses, for this era. But it’s about enjoying the ride. It’s about crafting a way to do what you want to do in a sustainable way.

When you make it to the finish line, can you really enjoy it if you’re crawling over that finish line? I don’t think so. Success feels so hollow when you’re too burned out to achieve it.
Remember, if you’re suffering from occupational burnout syndrome, the safest course of action is to seek professional treatment. To learn more about Emilie Aries and her work, visit Bossed Up.
Finally, studies show that environment makes a big difference in workplace stress levels, so support your co-workers while demanding the same levels of support. We’re all in this together.
[related article_ids=2565,24280,1005548]

Categories
In the Kitchen Nosh

Healthy Snack Ideas For Work: 18 Ways To Deliciously Beat The Midday Slump

If you’ve ever felt bored by your healthy snack options at work, we’ve got you covered. With 18 healthy office snacks you can make at home or in the break room—along with nutritious and filling options to grab on the go—consider this your official guide to snacking smart at work.
There are many reasons to include healthy office snacks at work, one of the most important being staying focused and energetic throughout the day. Yeiji Jang is a registered dietitian with a strong interest in healthy snacking habits who sums up the importance of healthy office snacking habits by saying:

The main benefit or goal of keeping your body fueled consistently throughout the day has to do with maintaining the blood sugar levels within optimal range. This has a wide-reaching effect on your whole body. For example, your brain uses glucose as its main source of fuel. All foods contribute to raising the blood sugar, which in turn keeps the brain fed to keep you focused on your work. Your body uses it to keep energized so that you can get through the day without experiencing a midday slump!

Snacking wisely and choosing healthy work snack options throughout the day “can help [keep] the blood sugar levels stable to keep you energized [and] focused and curb hunger between meals, which may prevent you from overeating during the next meal or choosing something easy but not nutritionally balanced,” Jang explains. She suggests thinking of healthy snacks not just in terms of caloric value but as small meals that should maximize nutritional gains as a part of a whole.

Healthy Snacking at Work 101

Generally speaking, healthy office snacks should “contain a mix of carbohydrate (quick energy), healthy fats, and protein (for sustained fullness [and] slower rise in blood sugar),” Jang says, although she notes each snack doesn’t necessarily have to contain all three components at once.
She also recommends sticking with whole grains whenever possible, buying pre-packaged snacks that are around 200 calories or less, eating slowly, and paying attention to what your body needs. Sometimes you might just need a good stretch or a quick walk around the office!
Finally, Jang advises staying well hydrated throughout the day with something besides coffee: “often thirst is mistaken for hunger. So before going for a snack, get something to drink.”

Pay attention to snacking at work and while you’re on social media.

It’s tempting to use downtime at work for browsing social media, but beware of spending too much time looking at delicious food. While it can be inspirational to look at beautiful food photography, even the healthy kind, these images can send false hunger cues to your brain.
Jang says that while regularly timed snacking is good for maintaining energy levels and mental alertness, it’s very important to make sure you’re listening to your own body and not the influence of exterior cues:

The timing of the snack depends on many factors. Some say don’t go without eating anything for more than three hours, which I think is not a bad idea. But I think it also varies between individuals and also what their previous meal was, when they ate, and their portion size. While it’s important to keep your body fueled to stay productive at work, we also don’t want to eat when we don’t need to. It’s hard to tell the natural cue today because we’re surrounded by food/cues to eat. This isn’t only because of their direct presence but because of social media. (Instagram can be very powerful when it comes to making you think that you are hungry and need that almond butter cookie now!)

18 Healthy Office Snack Ideas to Get You Started

Sweet Work Snacks

1. Dried fruit (¼ cup) + cheese (1 oz)

Combining a serving of your favorite cheese with a small portion of dried fruit will keep you feeling full (and fancy!) when you’re at work. It’s important to make sure the dried fruit you choose as a snack has no extra added sugar, as this packs in unnecessary and empty calories (and dried fruit is sweet enough as it is).  
Although dried fruit does contain more calories than fresh fruit, dried fruit is a great source of concentrated nutrients and a natural pairing to most cheeses. Whether you’re a fan of fontina, a connoisseur of Camembert, or gaga for Gruyère, you can feel good about eating that cheese, as recent studies have found a correlation between eating cheese and maintaining heart health!

2. Banana + dark chocolate chips (1 Tbsp.)

Bananas are a fantastic option for combating mid-afternoon hunger pangs. With 3 grams of fiber per medium-sized banana and plenty of pectin (a type of resistant starch that helps you feel fuller longer), you should definitely be going bananas over bananas! Dark chocolate chips are full of antioxidants, and studies have shown that merely tasting chocolate is enough to improve your mood.

3. Non-fat vanilla Greek yogurt (½ cup) + raspberries (½ cup)

Greek yogurt has been enjoying well-deserved time in the spotlight over the past several years and is a great option for a healthy work snack. It’s an excellent source of protein and calcium, and including Greek yogurt in your diet has been shown to correlate with long-term weight loss. Up the fiber factor by adding raspberries. A half-cup serving contains 4 grams of fiber, which will help stave off hunger pangs.

4. Unsweetened applesauce (½ cup) + graham crackers (2) + Laughing Cow Light cheese (2 triangles)

Got a case of the cookie cravings? Graham crackers are a less sweet (but still satisfying) alternative to those chocolate chip cookies calling your name from the break room. Spread two graham crackers with Laughing Cow Light cheese (with 25 calories and over 2 grams of protein per triangle, this handy snack is a valuable addition to your stash) and dip in a bowl of unsweetened applesauce.
The combination is pleasantly sweet without being cloying, and the applesauce is a good source of soluble fiber.

5. If you’re short on time:

Nothing But the Fruit Real Fruit Bites
Made from dried fruit with no added sugar, these fruit bites are reminiscent of fruit gummies or leather but in a much healthier and more adult form. For a filling snack, pair with a serving of cheese or a small handful of nuts.

Savory Work Snacks

6. Blue corn chips (1 oz) + salsa (½ cup) + Greek yogurt (¼ cup)

The trick to enjoying corn chips is to stick to a single ounce serving, which can be anywhere from 6 to 15 chips. Measure them out beforehand and you won’t be tempted to snack through the whole bag.
Blue corn chips contain slightly higher amounts of two nutrients: lysine (an amino acid) and anthocyanin (an antioxidant), although they’re generally still high in fat and salt.
Tomato salsa is high in antioxidants, and if it contains spicy chili peppers, even better. Promising research has shown that people who eat lots of spicy peppers were less likely to die during the duration of the six-year study than those who didn’t. Greek yogurt is a healthy alternative to sour cream and adds a protein and calcium boost to your snack.

7. Pretzels (1 oz) + Hummus (2.5 oz)

With about a third less calories than an ounce of plain potato chips, pretzels are a smart snacking option that will still tick all the right boxes if you’re in the mood for something salty. A few tablespoons of hummus will add fiber, protein, and extra flavor. Try making your own hummus in batches at home or buy large tubs from the deli section in the grocery store.

8. If you’re short on time:

Veggicopia Dips
These cute little 2.5-oz cups of hummus are small enough to be stowed in your purse but large enough to leave you feeling satisfied. This variety pack includes 12 shelf-stable hummus packets in original, roasted red pepper, and edamame flavors.

9. Tapenade (1 oz) + unsalted brown rice cakes (2)

Tapenade, a delicious tangy spread made from black or green olives and capers, is a super-flavorful way to incorporate more olive products in your diet. Based on their role in the Mediterranean diet, studies have shown that olives contain plenty of anti-cancer agents and antioxidants. Tapenade has such a rich taste it works best when spread thinly on crunchy unsalted brown rice cakes.

10. If you’re short on time:

Epic Bars
Love the idea of protein bars but without all the sweetness? Epic Bars are made from all-natural meat products such as bison, beef, chicken, bacon, salmon, and venison. Perfect for a paleo office snack, these bars offer some serious protein per serving and come in a variety of flavors so there’s a new snack option for every day of the week.

Creamy Work Snacks

11. Guacamole (2 Tbsp.) + rye crackers (2)

Consider this snack a mini-version of avocado toast, the breakfast food that’s been dominating social media for the past year. As if you need any other excuse to eat guacamole, studies have shown that lutein- and zeaxanthin-rich avocados are great for healthy and youthful-looking skin. Rye crackers contain plenty of fiber, manganese, and copper, and consuming whole-grain foods has been shown to help lower blood pressure.

12. Oatmeal made with water or skim milk (½ cup) + almond butter (1 Tbsp.)

Did you know that everyone’s favorite breakfast food, oatmeal, also makes an amazing and filling mid-morning or afternoon office snack idea? Besides being creamy and filling, oats have been shown to have both anti-cancer and LDL cholesterol–lowering properties.
A swirl of almond butter (or the nut butter of your choice) will add healthy fats and extra protein, which means you’ll be energized for hours after this snack.

13. Skyr (½ cup) + pomegranate seeds (2 Tbsp.) + granola (1 Tbsp.)

If you’ve never heard of skyr, you aren’t alone. This ultra-creamy Icelandic dairy product is only now beginning to appear in dairy cases across North America. With a texture that’s similar to very thick yogurt but with a milder and less-tangy flavor similar to ricotta cheese, skyr is higher in protein and lower in calories than Greek yogurt.
Tart pomegranate seeds have a wide range of positive health effects, including anti-cancer agents, anti-inflammatory effects, and anti-fungal properties, and have even been shown to have anti-plaque effects in your mouth. A small amount of granola isn’t necessary but provides a nice crunchy contrast to the creamy skyr. If you can’t find skyr at your local grocery store you can buy it online and have it delivered right to the office.

14. Tzatziki (2 Tbsp.) + whole grain pita (1 small) + cucumber (½ cup cut into matchsticks)

Tzatziki, a yogurt-based dip usually made with shredded cucumber, garlic, and dill or mint, is a perfect low-fat filling for this simple roll-up. Spread the tzatziki in a thin layer across the pita and add the cucumber, rolling the pita bread into a tight wrap (you can also stuff the pita bread with the tzatziki and cucumber, if that’s easier).
Choosing a whole-grain pita over white means you’ll benefit from extra fiber, which has been shown to help lower LDL cholesterol and prevent the formation of blood clots.

Crunchy

15. Trail mix (2 Tbsp.) + pear slices (1 pear)

Either make your own trail mix from your favorite nuts, seeds, and healthy cereals or choose one of the many commercially available brands available in grocery stores or online. Trail mix is extremely calorie dense, so make sure to avoid trail mix containing candy, chocolate, added salt or sugar, or fried ingredients.
Trail mix with plenty of nuts is a healthy choice in small portions, as studies have shown nut consumption can be beneficial to cardiovascular health. Depending on their ripeness, pears can add extra crunch or a complementary soft texture. Studies have shown that including fresh fruit in your daily diet can actually lower your risk for diabetes.

16. Celery (2 stalks) + crunchy natural almond butter (2 Tbsp.) + dried cranberries with no added sugar (2 Tbsp.)

Think of this snack as the adult version of ants on a log, the snack most of us remember from our preschool and kindergarten days. Rich in vitamin K, celery is a super low-calorie vehicle for crunchy, protein-packed almond butter. (Peanut, sunflower seed, or cashew butter is also yummy!)
If you don’t like the idea of having to leave a jar of almond butter in the fridge, Justin’s Classic Almond Butter comes in small packets ideal for single servings to incorporate into any snack. Think of dried unsweetened cranberries as sophisticated raisins; not only are they deliciously tart, but multiple studies have shown strong evidence that cranberries may have beneficial effects on blood pressure and inflammation.

17. Roasted chickpeas (2.5 oz)

Packed with protein, vitamin A, and fiber, roasted chickpeas are easy to make and are the ultimate blank canvas for almost any flavor combination you can think of. More of a savory type of gal? Experiment with flavor combinations such as sea salt and rosemary, curry powder and turmeric, smoked paprika and garlic, or pesto with chili flakes.
If you crave sweets, try roasting chickpeas with maple syrup and pink Himalayan salt, any nut or seed butters you like, pumpkin spice, or dust them with cocoa powder and coconut sugar. Love the idea of snacking on roasted chickpeas but don’t want to make them yourself? The Good Bean makes single-serving packets that are ideal for stashing in your desk drawer!

18. Air-popped popcorn (3 cups) + nutritional yeast (2 Tbsp.)

Yearning for cheesy popcorn but trying to avoid dairy? Nutritional yeast has a very similar flavor to cheese, is 100 percent vegan, and is a good source of vitamin B12 so you can still reap the benefits of a plant-based diet. Air-popped popcorn is very low in calories, which means you can eat three cups of it for under 100 calories.

Categories
More Than Mom Motherhood

Weaning 101: Everything You Need To Know Before You Stop Breastfeeding

The first time we tried breastfeeding—when my kid was only minutes old—he chomped down on my boob like he’d been doing it for months. A few hours later, the lactation consultant proclaimed that he was the best nurser she’d ever seen in labor and delivery.
Literally hours after the LC lavished this praise upon us, things unraveled in the breastfeeding department. After only a couple minutes of nursing, my son would fall fast asleep, and none of the tricks they teach you to wake them up—like tickling their feet—worked. My child snoozed right through every nursing attempt.
From then on, nursing was a struggle. I tried everything. I took fenugreek tablets. I ate oatmeal. I pumped every two hours like clockwork no matter when I nursed. And still, breastfeeding was hard. My baby was in the bottom 10th percentile for weight at his 2-month check-up, which made me cry. And then I cried again when he got his shots (it was a hard day).
I started supplementing with formula after that appointment. Like magic, my kid started guzzling down bottles and putting on weight. When my period came back at five months postpartum, my already lagging milk supply plummeted. I decided to go ahead and stop breastfeeding my son even though I had really wanted to breastfeed until he was much, much older.
We’ve all heard “Breast is best,” but sometimes medical conditions, early breastfeeding mistakes, stress, and other factors can make breastfeeding a huge burden rather than the joyful bonding experience it’s meant to be. And even if you didn’t experience any issues but you’re just ready to stop breastfeeding, that’s okay too!
If you’re ready to stop breastfeeding, welcome to the judgment-free zone. This weaning guide is full of nothing but positive information and helpful tips to stop breastfeeding, so that baby and mom can get on with living their best lives with as little stress as possible.
Ready to take back your boobs? Here’s everything you need to know to stop breastfeeding.

Stop breastfeeding…and stop feeling guilty!

One of the hardest decisions I’ve ever had to make was to stop breastfeeding. I felt bombarded with judgment: from other breastfeeding moms, from my pediatrician, and worst of all, from myself.
Now, three months later, I still feel guilty about stopping breastfeeding “early,” even though my kid is happy and healthy.
“The whole ‘Breast is best’ saying takes this [feeling of guilt] to a whole other level where moms can start to feel like it’s all or nothing, thinking that they need to breastfeed exclusively and perfectly for the whole first year (and beyond if they so choose) or else they are a bad mom and their child is doomed,” says Heidi McBain, a licensed therapist in Flower Mound, Texas, who specializes in women’s issues.
She says, “This mentality doesn’t leave room for moms who may need to stop breastfeeding before they are ready because of an illness or work or a myriad of other issues, or simply because they don’t like breastfeeding and are ready to stop for personal reasons.”
So what can you do to leave the guilt behind when you decide to stop breastfeeding?
There are several things you can do to protect your own mental health when you decide to stop breastfeeding, McBain tells HealthyWay.
“Surround yourself with supportive, positive people, especially other mothers who have been in your shoes,” says McBain. “Also, let yourself feel how you are feeling and don’t just stuff these feelings down because they are hard and uncomfortable.”
For me, that was one of the hardest parts of weaning, especially because we stopped breastfeeding sooner than we expected to. I only knew other moms who seemed to be breezing along in the breastfeeding department, and it made me feel like a total failure. But several weeks later, a friend reached out to me because she was also struggling to breastfeed, and it felt wonderful to finally know someone else understood what I was going through.
One of the most important things you can do when you’re trying to stop breastfeeding is take time each day for your own self-care. Lately, before my kid wakes up, I’ve been doing a 15-minute morning routine of dry brushing and a short yoga flow to center myself and get ready for the day. It’s a small act of self-care, and it really does set the tone for the rest of the day.
Sometimes though, self-care isn’t enough to get you through rough patches as a new mom. If you’re struggling with feelings of guilt, grief, or hopelessness during weaning, know that you’re not alone.
“Postpartum mood disorders—depression, anxiety, OCD, et cetera—are more common than most people realize, so any time mom is just not feeling like herself and feels like something is off or just isn’t right—depressed mood, excessive worry, intrusive thoughts, et cetera—she needs to reach out for support as soon as possible, starting with her doctor or a maternal mental health specialist,” says McBain.
Together, you and your healthcare provider can work to address the underlying issues that may be affecting your mental health as you try to stop breastfeeding.
Because you know what’s really best? A happy, healthy mom.

A Guilt-Free Guide to Stop Breastfeeding

I hope you brought your freshly sharpened No. 2 pencils, ladies, because you’ve just entered Weaning 101 (no expensive textbook required).
“Weaning means changing the relationship a mother has with her child,” says Amanda Ogden, RN, BSN, an international board-certified lactation consultant and co-founder and director of lactation services and education at the mama ’hood. “Once the mother has decided the time is right, and really because the work of breastfeeding is solely the mother’s work, the decision to wean is hers to make.” Well, it’s hers to make most of the time.

There are actually two kinds of weaning: mama-led and baby-led weaning.

My decision to stop breastfeeding was definitely mama-led. My little one was only 5 months old, but my milk supply had always been low, and we supplemented with formula early on, so he really didn’t even notice the transition.
But if a baby is exclusively breastfed for a longer period of time, it may be a bit tougher to stop breastfeeding if baby hasn’t given cues that he’s ready. Still, it can be done, and baby will be just fine if mom has to stop breastfeeding before age 1.
“If a mother is leading the weaning, she should do this slowly and replace nursing sessions with a bottle feeding or cup feeding if baby is older,” says DeeDee Frank, a certified lactation consultant at Mercy Medical Center in Baltimore, Maryland. “A slower approach actually helps the mother and baby slowly adjust to the decrease nursing sessions.”
Mama-led weaning, if done slowly, can be a gentle way to decrease your milk supply, meaning less engorgement for you and more time to adjust to weaning for baby.
Before you stop breastfeeding, Ogden suggests you take a few minutes to answer these questions (see, I told you the pencil would come in handy!):

  • Will weaning make your life harder or easier?
  • Do you feel sad when you think about stopping breastfeeding?
  • Is your child showing signs that he/she is ready to stop breastfeeding?

If you can answer these questions in a way that makes you feel good about your decision to stop breastfeeding, then you should go ahead and begin the weaning process.
Baby-led weaning, on the other hand, is exactly what it sounds like. If you have an older baby, this may be an ideal way to stop breastfeeding. As baby gets older, he or she may be less interested in the breast and more interested in yummy solids or drinking from a big-kid cup. (If your little one isn’t quite a year old yet, see our tips below for weaning safely before 1.)
If you’re totally over it but your baby still loves to nurse, try night weaning to gently encourage your little one to stop breastfeeding on their own. Skipping those nighttime feedings may result in a couple of sleepless nights as baby adjusts, but pretty soon he’ll be sleeping soundly through the night and may begin to show less interest in nursing during the daytime as a result.

Stop breastfeeding gradually.

The key to successful weaning is a gradual reduction of breastfeeding, says Ogden.
“If there is a situation where a mother must wean abruptly for medical reasons, then she should continue to pump or hand express enough to keep her breasts comfortable but not enough to empty the breasts. …It is easiest on the mother’s body and mood to slowly decrease the number of times per day she is breastfeeding. Weaning too rapidly can cause a rapid shift in the hormones prolactin and oxytocin, which can lead to depression.”
Start the weaning process by only nursing when your baby or toddler initiates breastfeeding. If you breastfeed for comfort during nap or bedtime, or when baby is just fussy, try using other comfort methods to soothe your fussy tot.
“When I weaned my boys, I missed my instant soother too, and I had to find new ways to soothe them,” says Nicole Johnson, founder of The Baby Sleep Site. “Cuddling and reading on the couch (we started reading at 4 months old), hugs, kisses, laying down in the bed while not nursing, and lots of touch can help. …By retraining our own behavior, we can change expectations, so nursing isn’t the only thing your baby looks to you for!”

Routine is key when you stop breastfeeding.

Once you figure out what comfort measures work in place of breastfeeding, use those as part of a regular routine so that your child understands nursing is no longer an option.
This can be especially hard when baby wakes up in the middle of the night expecting his 3 a.m. feeding (see night weaning, above). But there is good news! For starters, breastfeeding is something only mama can do. But now that you’re weaning, if there’s another caregiver in the picture, they can get in on the middle-of-the-night soothing action too (and you might be able to catch up on some much needed ZZZs).
If you’re comfortable with co-sleeping, you might also decide to snuggle baby in bed with you when he wakes for a nighttime feeding. The safety baby feels while lying close to you may be enough to soothe him back to sleep. However, if you’re not comfortable with bedsharing, there are other comfort measures you can try to get baby back to sleep.
“We also recommend using a replacement object, also known as a lovey, which could help soothe baby back to sleep,” says Johnson.
A lovey could be anything: a soft square of blanket, one of mom’s old shirts, or a small stuffed toy. Just make sure it’s something you can replace easily. Lovies are notoriously easy to lose, and heaven help the parent who can’t find it at bedtime!
There are different ways to introduce a lovey, but basically your baby will begin to associate bedtime with the lovey instead of nursing and use the lovey to self-soothe when they wake. Lovies can also be wonderful during stressful situations, like baby’s first flying experience or long car trips.
Whatever you decide to do, make sure it’s part of a regular routine so that baby comes to expect the new routine rather than a nursing session when you stop breastfeeding.

Avoid engorged breasts when you stop breastfeeding.

Remember when your milk came in, and like the Grinch’s heart, your breasts also grew three sizes that day?
That was engorgement. Your breasts were probably really swollen, hard, and downright painful. And in those first days, you probably only felt sweet relief when baby nursed.
When you stop breastfeeding, you can expect your breasts to engorge again because, just like your baby is waiting to nurse, your breasts expect to be emptied at the same times each day.
To minimize engorgement, wean slowly. You may still need to pump a bit even if you’re not nursing, but only pump to relieve the pressure, not to drain the breast as you would during a normal nursing or pumping session.
If your breasts do become engorged when you stop breastfeeding, there are a few remedies out there that can help suffering mamas.
If you’re into natural remedies, stuffing cold cabbage leaves into your bra really does help with engorgement. Plus, you’ll have a healthy snack for later!
When my breasts became engorged, I used Lansinoh Thera°Pearl 3-in-1 Breast pads, and they were a lifesaver! I loved that you could just pop them in the freezer, and they really helped with the soreness.

Successfully switch to formula when you stop breastfeeding before age 1.

It seems like there are about a thousand different kinds of formula out there, so it can be overwhelming to try to find the formula that’s right for your baby if you stop breastfeeding before age 1.
It’s also extremely important to note that before age 1, baby should only be drinking formula or breast milk, not cow’s milk. If baby is less than a year old, formula or breast milk is the only nutrition baby really needs, even after they start solids, typically around 6 months old (hence the phrase “Food before one is just for fun”).
Successfully transitioning your baby to formula may take a bit of trial and error as you see which formula your baby prefers. For example, my baby only likes the powdered kind of of his favorite formula. We tried the ready-to-drink kind of the same exact formula, and he would not have it. Sigh. Such are the whims of a 6-month-old.
As you experiment, try mixing formula with a bit of breast milk so your baby isn’t totally shocked by the new taste and texture. Gradually reduce the amount of breast milk until your baby is only drinking formula.
Spoiler alert: Formula ain’t cheap. If the sticker shock of buying large amounts of formula each week makes you want to weep, take to social media and ask friends to send you their free samples [linkbuilder id=”4268″ text=”and formula”] coupons.

Can I nurse my baby again if I stop breastfeeding?

“If a mom changes her mind and wants to go back to breastfeeding, it will depend on how long she has been dropping breastfeeding sessions and the age of the baby whether she can recover her milk supply and the baby will want to nurse,” says Franke. “It is possible to return to breastfeeding, but it may take some work, especially if mom has also dropped her milk supply.”
A return to breastfeeding will depend on a couple of factors: How long has it been since baby weaned? Does baby even seem interested in breastfeeding?
According to an article by Anne Smith, international board-certified lactation consultant, re-lactation is easiest with a baby younger than 3 months old. Older babies may enjoy drinking from a bottle or cup and may be unwilling to return to the breast. Still, in most cases, re-lactation can be accomplished with the help of a certified lactation consultant. If you’re interested in breastfeeding again after weaning, contact your local La Leche League chapter for guidance from certified lactation consultants and moms who have been there.
Okay, mamas, put those pencils away. Weaning 101 has concluded, and there’s no test. You all passed with flying colors. So go on, moms, take back your boobs (and don’t feel guilty about it, either). Because we all deserve bite-mark free breasts, nipples that aren’t chafed, and to stop breastfeeding guilt-free—if that’s our choice.
[related article_ids=22015,22144,1001371,1005474]

Categories
Mom x Body Motherhood

This Fitness Studio Prepares Women For Life’s Ultimate Physical Challenge: Motherhood

Opinions on women’s bodies and staying in shape are a dime a dozen. But when it comes to preparing your body for pregnancy (and beyond), many moms-to-be face information overload. What’s actually the right way to get ready for all of the physical (and emotional) demands of having a baby?
Enter PROnatal Fitness, a New York company that trains women for the event of their lives: motherhood. It offers prenatal and postpartum classes along with mom-focused personal training and core rehabilitation.
Founder Brittany Citron designed the fitness regimen to address the specific needs of women’s bodies during pregnancy, labor, and early motherhood. You won’t find talk about dropping the baby weight in this studio. Instead, trainers emphasize staying strong and feeling your best during nine months of changes, preparing for labor, recovering safely, and adapting to the 24/7 physical and emotional demands of caring for a baby. They also help women build support networks with other moms.
To learn more about PROnatal’s mom-positive approach to staying fit, HealthyWay sat down with Citron to ask her about the right way to work out when pregnant, building the core strength you’ll need for labor, and finding the energy to exercise—even after sleepless nights with your newborn.
HealthyWay
HealthyWay: What first interested you about fitness for moms?
Citron: I was actually in the corporate world for over 11 years, and I was always into fitness but never thought of it as a career. Everything really changed during my first pregnancy. I had a difficult time getting pregnant—it took me two and a half years. I wanted to do everything right to give this child a great start at life, and I knew exercise was really important for that.
I wanted to learn not just what I should avoid doing, but what I should be doing. But I couldn’t get a clear answer. Every fitness professional told me something different, and my doctor wasn’t helpful at all. So I began researching and getting interested in learning about the stresses my body was going through and figuring out how to prepare myself for that. I created a training system, had a very easy labor, pushed my son out in 10 minutes, and had a relatively easy recovery.
But my experience was very different from what happened to friends of mine, who were also pregnant at the time. We all made different choices. My friend who “played it safe” and didn’t do any exercise ended up with a horrible delivery, while another friend pushed herself to do everything and she had a bunch of complications. Here’s a group of women who are motivated to do what’s best, yet we all suffered from a lack of resources. For a mom, that’s disempowering.
So that’s when you opened PROnatal Fitness?
Yes. Any woman that has the desire to be fit and healthy for herself and her child should have the right resources to do that—that became our mission.
I brought in people from the fitness industry and built a team. We offer our own personal training and classes. We’re also focusing on educating other fitness pros so we can make a bigger impact for women everywhere. We prepare women for pregnancy, labor, and early motherhood like you would prepare for an athletic event. There’s no greater physical challenge than childbirth—it’s the most physically and mentally challenging event of our lives. We prepare women specifically to meet those demands.
Tell us about the mom fitness classes. How are they designed to help women on their journeys to becoming moms?
The prenatal and postpartum classes have a similar format. We teach rehabilitative techniques that will help you rebuild your core after childbirth, which can help speed up recovery. Both classes alternate between three sections of cardio and strength, focusing first on the lower body, then the upper body, and finally the glutes and core.
The main differences are that prenatal classes are indoors and set to music. Postpartum classes are done outdoors with a stroller. In the last section of the postpartum class, the babies go out on the grass and play.
Women like that the classes are full-body workouts, and they’re constantly working and moving for an hour. There’s also a gentle stretch and release at the end.
Can these kinds of workouts help reduce pain during labor? How?
Our classes use intervals that mimic the contractions of delivery. When you’re having contractions, that’s essentially nature’s interval training of work to rest to work to rest. We teach women how to go through periods of intense work and immediately quiet their bodies to go into recovery. We also practice birthing and labor positions.
Deep squatting can be a labor position. We train women to mentally focus on diaphragmatic breathing—not on the physical pain or discomfort. It’s kind of like HIIT (high-intensity interval training), but we call it LIIT (labor-intensive interval training).  
Pregnancy is as much an emotional experience as it is physical. Does your studio offer any techniques to help women mentally prepare?  
There’s no blanket way to deal with the psychological piece, since no two women experience pregnancy the same way. In general, one of the things we help women learn during pregnancy is that having a plan is good, but you need to be adaptable. You can do everything by the book for nine months only to find that the baby’s not positioned the right way and your birth plan’s out the window—that can make you feel like a failure. The ability to mentally shift and go with it is success.
After the baby comes, it’s all about the baby. But our classes focus on the mom—she’s our priority. She may have completely lost her sense of self and feel like her body’s a slave to the child. We want women to know that they’re important—that’s what our postpartum classes focus on. It needs to be an experience that mothers really enjoy and feel like they’re doing for themselves.
The stroller workouts also foster a sense of community, and the importance of that can’t be underestimated during the postpartum period. Moms find that it becomes a great support network for them.
Why are you passionate about helping women prepare their bodies for motherhood?
There are so many reasons. During the nine months leading up to motherhood, your body goes through massive changes. Women who don’t prepare appropriately can get injured and end up in a lot of pain. Pregnancy then becomes something you don’t enjoy but something to endure. I want to help women prepare for this incredibly challenging event so they can enjoy it as much as possible.
The other piece of it is from the baby’s perspective. Research shows that exercising during pregnancy and in the early stages of motherhood offers immense health benefits to the baby from birth, extending into childhood, and even the adult years. There are benefits to the heart, brain, and weight for both mom and baby.
What’s the most important thing moms-to-be should focus on when exercising?
The biggest thing is building deep core strength. A lot of women think we shouldn’t work our abs during pregnancy, but core work is the most important thing you can do.
You should also focus on strength training. Women are often told they should decrease their resistance levels as their pregnancy progresses. But if you take that approach, you’re at your weakest when you’re at the end of your pregnancy and carrying around 30 to 40 pounds of extra weight. We actually push them to increase their resistance levels to help them build strength. They’ll need it to carry around their extra load and maneuver through life.
How does exercise change when you’re expecting?
It’s different for everyone. In the beginning, you might be doing the same routine for a while. But as you go through pregnancy, there will be some things you need to taper down. You’ll probably have to cut back on high-impact moves, like running, jumping, and deep lunging. By the third trimester, you’ll naturally reduce the intensity of a lot of your activities to balance out the extra weight you’re already lifting all the time. The belly will have lots of pressure on it, so you won’t be doing sit-ups.
But it’s not only about avoiding, it’s also about what you should start to do when you’re pregnant. One of the things we focus on in the prenatal class is functional training for the typical activities of motherhood. We practice moves like the crib reach and the bath-time kneel. How many times a day is she going to be on the ground changing a diaper and need to get up, carrying her child without using her hands? We practice proper hinging to help keep the body safe when lifting the baby. We teach how to maintain a neutral spine. Preparing for this during pregnancy will help you get ready for the demands of having a newborn.
How should pregnant women prepare for exercise?
Just do it! A lot of women who may not have exercised before feel like pregnancy is not the time to start, but that couldn’t be further from the truth. There are so many benefits to doing it, and it doesn’t matter when you start—as long as you start! Some women walk into our classes and they’re embarrassed that they have never exercised before. I congratulate them for taking the first step.
How soon should women plan to get back into their exercise routines after childbirth?
You can’t begin an exercise routine until you’re officially cleared by your doctor. Normally this happens 4 to 6 weeks after a vaginal delivery or 6 to 8 weeks after a C-section, but it really depends on the doctor and the woman’s experience. You need to give your body time to heal. And when you finally are cleared, it doesn’t mean it’s okay to go back to Barry’s Bootcamp now. Your body has been through so much trauma, and you need to be patient or you’ll end up injured. It’s a slow and gradual return.
Taking care of a newborn is exhausting. Got any tips for new moms on finding the time, energy, and motivation to take care of their own bodies, even when they’re worn out?
You have to be patient during the first several weeks. But if you can make a little time for yourself, you’ll feel the difference in your mind, body, and ability to care for your little one. You don’t have to start hitting the gym every day, but can you take your baby out for a walk in the stroller? Just set little goals, and try to increase your activity as time goes on. Do something without the baby every once in a while as well. It’s good for your own mental health. Make it something you enjoy. If it’s something you look forward to, you’ll prioritize it because it feels good.
If you could share once piece of advice for new moms, what would it be?
Well, I really have two big things to say about this. First, remember not to lose your sense of self. When you become a mom, it’s easy for everything to become all about the baby. Exercise and doing something for you isn’t selfish. You’ll be a healthier, stronger, better mother when you take care of yourself. It’s an exciting time to redefine yourself, so once you get over the sleep deprivation and craziness of the first 12 weeks, remember not to let go of yourself.
Equally important is finding a community you can use as a support network—but never comparing yourself to people in that community. A lot of times in mom groups and on social media it becomes a big game of comparison about who lost the baby weight fastest and whose baby is sleeping through the night. But the reality is that no woman has figured it out, no matter what it looks like on Instagram and Facebook. Every mom struggles. It’s a roller coaster, so make sure you enjoy the ride and have a good support network to rely on when things are difficult.

Categories
Life x Culture Lifestyle

I Hate My Job: How To Stay Positive When You Can’t Quit (Yet!)

It’s probably safe to say that most people have thought I hate my job at one point or another. Unless you’re one of those lucky few who truly loves their job, chances are pretty high you feel a sense of disappointment on Sunday night: The weekend’s ending, and you’ll be back to the daily grind as soon as you wake up on Monday morning. But as we get back into the swing of the workweek, most of us manage to have a positive outlook and generally enjoy feeling productive—or at least making some hard-earned cash on pay day.
But what if the Sunday scaries don’t go away, and you feel an impending sense of doom on your way to work every single day? You dread the thought of checking your inbox, the walls of the office seems to close in on you, and you’re counting down the hours until quitting time as soon as you step in the door. Worse than that, when you hate your job, you end up taking that frustration and hostility home with you—ruining the few free hours you have away from work.
I’ve been there—there was a time when I’d tell my work bestie, “I need to get out of this place. I hate my job,” as soon as I sat down at my desk. And like most people, I couldn’t just walk out (though I had to fight that urge daily). In most cases, quitting takes time and careful planning—and the opportunity to leave a job you hate doesn’t usually happen as quickly as you’d like. So what can you do in the meantime to make your Monday through Friday bearable when you hate your job?
If you’re intent on sticking it out at a job that makes you miserable, there are some strategies you can use to get through it. Executive coach Libby Gill, author of The Hope-Driven Leader: Harness the Power of Positivity at Work explains that it’s important to continue doing your best at work, even when you’d rather be anywhere else.
“Slacking off will only make you feel worse about your job, especially when you start to get pushback or complaints or a negative performance appraisal,” she says. “Instead, take responsibility and do something to make the situation better until you can move on.”
If you find yourself reciting a running narrative that starts with “I hate my job,” here’s what to do to stay motivated, keep your head high, and eventually move on to greener pastures.

Are you annoyed, or do you truly hate your job?

Any job can get under your skin. But there’s a difference between being annoyed by a temporary circumstance, like a missed promotion or a chronically delayed project, and being able to say “I hate my job” and really mean it.
What types of things can drive someone to want to throw in the towel at work?
“Most of the time, when someone hates their job, it’s because of the sheer volume of work and feeling like they’ll never get everything done,” says Gill. “We tend to say yes to too many things, and supervisors can also be unrealistic about what it takes to get a job done.”
Sometimes hating your job is less about the volume of assignments on your plate and more about the work itself. Finding your tasks insufferably boring or meaningless can lead to disengagement at work. In fact, a 2017 Gallup report found that “85 percent of employees are not engaged … with their jobs.”
“The biggest thing that makes people hate their jobs is when they don’t see a direct connection to their company’s value or purpose,” says Gill.
Practical issues can also cause resentment at work. Frequent battles with your supervisor, a lack of advancement opportunities, and chronic stress at the office can make your job feel intolerable.
“Assess the workplace situation and identify the root cause of what’s making you miserable so you can work toward solutions,” advises Gill.
Once you understand why you fell into the I-hate-my-job camp, you can start finding your way back out.

You are not your job.

Given how much time and energy we devote to our careers, many professionals pin their identities to their jobs—and that can make us feel like failures when our companies don’t meet our expectations. Getting some emotional distance from your work (even when you still need to be physically present) can help you feel a lot better when you hate your job.
“If you’re feeling unappreciated, you need to rediscover what’s in your personal life outside of work. It’s not realistic to find all your joy, happiness, and appreciation at work,” Gill says. “What are you doing outside of work that feeds your soul?”
Trying out a new hobby, signing up to volunteer at a worthy organization, and even reviving friendships can help you feel better when you hate your job. These experiences will energize you and remind you of all of the various ways you’re equipped to contribute to society and enjoy life.
“Don’t forget to take care of yourself. Keep up with exercise, pay attention to your relationships and your finances. It’s all common sense stuff, but people tend to neglect the basics when they hate their jobs,” says Gill.

There’s a right (and wrong) way to vent about a job you hate.

All that pent up frustration about work needs to go somewhere—like a passionate venting session with someone you’re close to. I’ll be the first to admit that when I hopped on the complain train with my work bestie, it felt like a relief to blow off some steam for a few minutes.
But in the long run, venting doesn’t do much good. Science shows that complaining actually just makes you feel worse—so try not to let it become a habit.
“It’s okay to vent sometimes, but pick your allies carefully. Vent to people outside your work, like your friends or family, if you need to complain from time to time,” says Gill.
Better yet, try to have an open, honest conversation with someone in a role that’s similar to yours.
“If you can talk freely with them, it can be helpful to see if they’ve faced similar issues and what they’ve done about it,” says Gill.

Take advantage of opportunities—even at that job you hate.

When you hate your job, you might feel like there’s no way to fix it. But it’s worth exploring solutions that could improve the situation. Maybe your workload is too much, or you no longer feel challenged—these are situations that aren’t beneficial for you or your company.
“Talk to your supervisor, human resources, or anyone who might be able to rectify the situation,” says Gill. “Of course, you don’t want to be seen as a whiner, so make the conversation count by bringing real-life examples of issues and potential solutions. Make it clear that you’re there to make the situation better.”
If that doesn’t work, strive to take advantage of fresh opportunities at the job you hate. Learning new skills, trying out a different project, and taking training programs can help you stay in engaged—and make your resume more attractive to future employers when you’re ready to move on.
“Learning something new at work can help you feel like you’re getting something back from a job you hate. It also helps you start thinking about what you might do next,” says Gill. “Even if you know you can’t leave your job for five years, don’t just sit around daydreaming. Spend a year studying, finding a mentor, and taking control of your plan.”

Working Through a Job You Hate

Most of us don’t have the luxury of jumping ship when we hate our jobs. You might just need to grin and bear it. Focusing on small things can help you work through it.
When I hated my job, I tried to make it better by treating myself to really tasty lunches at least once a week. I’d also take frequent walks, both around my spacious office and in the neighborhood—vitamin D and exercise are easy pick-me-ups. And since the office felt unbearable, leaving on time became a priority. I powered through my task list from 9 to 5, which helped the hours fly by and got me out on time.
“Never underestimate the value of friendships and having fun,” adds Gill, “even if you have to schedule them well in advance. Getting together with people you love will help put things back into perspective.”
Gill also suggested something really clever that I wish I’d tried when I hated my job: starting a “thank you” file.
“Whenever people send you an email or a letter of a job well done, put those in a folder. Once in a while, go back through those and you’ll see where you are appreciated. It feels really good,” she says.
From time to time, reread your own resume and LinkedIn profile. Reminders of all that you’ve accomplished can also help you remember that there are bigger things on the horizon.

Networking When You Hate Your Job

It’s tempting to isolate yourself from your colleagues when you hate your job. But that’s the opposite of how you should approach things, says Gill. She says networking can be a powerful tool for helping you cope during a difficult time at work.
“Find healthy relationships on the job and get to know people outside of your own team. Have lunch or coffee with somebody new once a week. People feel like that’s a lot, but it’s not if you plan ahead,” she says.
Forming those bonds may revive some of the passion you lost for work—or at least put you on a path toward leaving a job you hate.
“I suggest to people that they do something industry-wide once a month, like professional conferences or women’s networking groups, so you’re exposed outside of your organization. It adds to your ability to look around for your next job,” says Gill.
Talking with new people frequently also helps you practice a critical skill: making your elevator pitch.
“You’ll learn not to immediately say, ‘I hate my job,’ and instead talk about how you’re curious about what’s next for your career,” says Gill.
Staying professionally active will be a positive, energizing force that counterbalances a draining day job.

Planning an Exit Strategy From a Job You Hate

Maybe you’ve decided it’s time to cut your losses and break things off with the job you hate. Hopefully you have another job already lined up. But if not, start dropping not-too-subtle hints to people who can lead you to your next opportunity.
“Look around while you’re still on the job. Unless it’s contractually prohibited at your company, you’re allowed to take meetings and plant seeds. The safest way to do it is to say, ‘Hey, I’ve been working here for this number of years, and things are going well, but I’m looking for my next adventure.’ I guarantee your bosses are doing the same thing,” says Gill.
If your job search does get back to your boss, fess up to it, says Gill.
“Tell them you need to keep your options open for the future and you’ll never leave them in the lurch. Remind them that if and when you decide to leave, you won’t be doing it to try to leverage a raise or promotion from them,” she says.
Finally, when it’s time to part ways with your current company, leave with grace.
“I call it the art of the depart,” says Gill. “Give it your best effort until the day you leave. Give a reasonable amount of notice and try to hand off your projects in a seamless way.”
Whatever you do, don’t gossip about your boss or the company—you’re probably going to need them for a reference at some point in the future.
“Trashing your boss can really come back to haunt you. So rather than talking about how much you hate your job, focus on everything you’ve learned and been able to contribute in your role,” says Gill.
Resigning with dignity will help preserve your professional reputation and give you the headspace you’ll need to focus on your next move—hopefully to a job you don’t hate.
[related article_ids=2565,1005702]

Categories
Health x Body Wellbeing

Why Human Papillomavirus Is The STI That’s So Hard To Avoid

Ellen (name changed by request) was just 19 years old when she was rushed to the emergency room. The problem? Excruciating pain during sex. The diagnosis was human papillomavirus (HPV), which had created abnormalities in Ellen’s vagina, resulting in pain—and later a diagnosis of cancer.
“I was young. I felt this awful fear,” Ellen tells HealthyWay. “Who would want to be with me? How do you tell someone that you are a carrier for an STD? I had a lot of guilt and disgust.”
It’s true that HPV is a sexually transmitted infection or STI (a term that’s replaced the phrase sexually transmitted disease or STD in medical circles in recent years), and with it has come an unfortunate stigma for the women and men who are diagnosed.
But while cancer and other complications from HPV are real, the truth is, being sexually active in America means your chances of coming in contact with HPV are sky high. It’s almost guaranteed that sexually active Americans will encounter this common STI at some time in their lives.
Sounds like an exaggeration, right? One virus can’t possibly be so prevalent that nearly everyone will be exposed to it at one point or another. Guess again.
The Centers for Disease Control and Prevention (CDC) has labeled HPV as the “most common sexually transmitted infection in the United States.” CDC literature even goes so far as to state that “HPV is so common that nearly all sexually active men and women get the virus at some point in their lives.” Every day, approximately 14,000 individuals ages 13 to 24 are infected with HPV, and every year, more than 30,000 cases of cancer are tied to human papillomavirus.
With 40 distinct types, human papillomavirus isn’t just prevalent. This STI is also wildly contagious, which is why at any given time an estimated 42.5 percent of Americans in the 18 to 59 age range are walking around with a case of HPV.
“Other than abstinence, there is no reliable way to prevent transmission,” says Steven Vasilev, MD, a gynecologic oncologist and medical director of integrative gynecologic oncology at John Wayne Cancer Institute at Providence Saint John’s Health Center in Santa Monica, California. He tells HealthyWay that “A condom will not help prevent transmission, because the virus can be present on multiple genital areas, not just the penis. Other than vaccination at an early age, before exposure to the virus, there is no reliable medical way to prevent spread.”
For Ellen, HPV came with a sexual assault when she was just a tween. For hundreds of thousands more Americans, HPV can come at any time as a result of a sexual encounter, be it one that’s consensual or not.
Because it’s so contagious, the risk is high. But with warnings that some types of HPV (although not all) can cause cancer and it’s nearly impossible to avoid, how worried should you be about HPV? And is there anything you can do to protect yourself or your family?
We asked the experts to weigh in on the real deal with this STI.

What is HPV, anyway?

Short for human papillomavirus, HPV is a virus, just as its name would imply. That means it’s a microscopic organism that replicates inside the cells of a host organism. According to Amesh A. Adalja, MD, a senior scholar at the Johns Hopkins Center for Health Security, human papillomavirus chooses mucosal surfaces as host and tends to live in or on the vagina, penis, anus, and/or mouth, which is where it spreads from person to person via sexual contact.
That means HPV infection can be genital, anal, or oral, depending on the mode of sexual contact, Adalja says. In other words? Oral sex, anal sex, and any other form of genital-to-genital contact can spread HPV. So unlike with pregnancy, simply avoiding sex that puts a cisgender male’s penis in contact with that of a cisgender female will not keep someone safe. Even the use of condoms in those cases can still do little to prevent transmission, as HPV lives in the area around the vagina and anus, not just inside.
Because there are 40 different types of HPV, what happens next depends on what kind you’ve contracted. Most types will cure themselves, passing through the body in six to 12 months without ever showing any symptoms, Vasilev says. But it’s not always that simple.
“Sexual activity timing could be such that the infection is passed back and forth between a monogamous couple for a prolonged period of time,” Vasilev says. What’s more, certain types of HPV can cause complications—some as serious as cancer.

Low-Risk HPV

Most types of HPV are what’s termed “low risk” by doctors. That doesn’t mean it won’t cause problems in your life, but it does mean it’s unlikely to cause cancer.
Low-risk HPV includes the types that cause warts or, as they’re known in medical circles, papillomas (hence the name), says Gerald J. Botko, DMD, a master of the Academy of General Dentistry and dentist chief of service at VA Miami Healthcare System. These warts typically crop up in the genitals and anus of men and women, although women may also have small cauliflower-type growths on the cervix and/or vagina, and oral warts are a possibility. The warts are usually painless but cause some irritation, itching, or burning, Botko continues. Low-risk genital HPV typically goes away on its own without treatment.
“In oral HPV infections, the warts colonize in the back of the mouth (throat), including the tongue, base, and tonsils,” Botko explains. In those cases, contagious lesions found in the gingiva (gums) and palate typically have to be excised surgically for a cure, although sometimes oral HPV can go away on its own as well.
Low-risk HPV can also cause wart-like lesions called condylomas. Again, these can be found on the genitals or in the mouth (the latter from oral–genital contact). Condylomas can cause disfigurement and are difficult to treat, Botko says.
Although low-risk HPV types 6 and 11 cause 90 percent of genital warts, they are still termed low risk because they rarely cause cancer, Botko says.

High-Risk HPV

About a dozen of the 40 types of HPV are considered high risk, but there are just a few that have been linked to cancer. Despite that bit of good news, it turns out that 79 percent of the cancers of the vaginal region, anal region, and mouth are caused by HPV. Researchers have tied most of those back to human papillomavirus types 16 and 18. According to the National Cancer Institute, the most common types are:

  • Cervical cancer: Types 16 and 18 are responsible for about 70 percent of all cases of cervical cancer.
  • Anal cancer: Approximately 95 percent of anal cancers are caused by HPV, most by type 16.
  • Oropharyngeal cancers (which includes cancers of the middle part of the throat, including the soft palate, the base of the tongue, and the tonsils): Approximately 70 percent of oropharyngeal cancers are caused by HPV, more than half by type 16.
  • Vaginal cancer: About 65 percent of cases are caused by HPV, most by type 16.
  • Vulvar cancer: Approximately half of all vulvar cancers are linked to HPV, most caused by type 16.
  • Penile cancer: More than a third of all penile cancers are caused by HPV, most by type 16.

Unfortunately, high-risk HPV tends to be silent, says Renée Volny Darko, DO, an OB-GYN and founder and CEO of Pre-med Strategies, Inc. That means there aren’t signs that scream “I have HPV,” such as pain or itching. Typically, the first sign of infection will be a precancerous lesion—or cancer itself.

Finding HPV Before It Turns to Cancer

Because HPV doesn’t have symptoms until it causes a disease such as genital warts or cancer, most people don’t show up in a doctor’s office complaining that they have an issue. Men can’t currently be tested for HPV, as no such test exists. With women, however, testing can be done at your annual exam to determine if you have HPV.
Although it can’t be picked up via a regular Pap smear, Darko says HPV can be tested from the same sample collected for your Pap smear.
Confused?
“A Pap smear is looking at cells of the cervix under a microscope to determine if they are normal or abnormal,” Darko explains. “HPV can be hiding in cervical cells. Another test can be done on that same sample of cervical cells to determine if HPV is present in the cells.”
If HPV types that are considered low or high risk are noted, your doctor will advise you on the next steps. For example, those tied to cancer may indicate you should have more frequent screenings to ensure that no such cancer has developed.

Preventing HPV Before It Starts

So nothing prevents HPV, right? Sticking to oral or anal sex, condoms—none of that will keep you safe?
Yes and no. Some HPV cases simply can’t be avoided, save for complete abstinence, but Darko says, “HPV vaccine is the next best line of prevention against several types of HPV.”
For children and women under the age of 26, there is now a trio of options out there to prevent the highest-risk forms of human papillomavirus. Gardasil and Cervarix have both been found to help prevent HPV type 16 and 18 infection. Gardasil 9, a more recent vaccine, prevents types 6, 11, 16, 18, 31, 33, 45, 52, and 58.
The vaccine can be given up until age 26, even if you’ve already been sexually active. If you’re pregnant, it’s best to put off the vaccination, says Lara Millar, MD, a radiation oncologist with the Eastern Virginia Medical School, as there’s not enough research on the safety of the vaccine for pregnant women. If you’re afraid you may contract HPV in the meantime and put your baby at risk, Millar says transmission from mother to child can happen but is extremely uncommon.
If at all possible, it’s recommended that you get the HPV vaccine well before pregnancy—and even before having sex.
Darko advocates that parents in particular talk to their children’s pediatrician about it earlier rather than later, no matter how uncomfortable it is to think of their child one day encountering an STI.
“The vaccine is most protective when it is given before the first sexual encounter. So it is recommended for males and females as early as age 11 years,” she says.
Kids who get a dose of the vaccine typically only need one follow-up shot, whereas older women and men who opt for vaccination may require three doses to be fully vaccinated.

Is it worth it?

Consider this: Since the U.S. Food and Drug Administration’s approval of vaccination for human papillomavirus more than a decade ago, doctors have seen a reduction in infection rates. Six years after the vaccine’s approval, a study of infection rates for the four most common high-risk types of HPV showed a 64 percent decrease among females age 14 to 19 years and a 34 percent decrease among those age 20 to 24 years.
It’s also worth using condoms and dental dams regardless of whether you’ve gotten the shot, Darko says. Although they are not 100 percent effective in preventing HPV, contraceptives like these can prevent other STIs (and pregnancy). And if the HPV infection is living inside the vagina or anus or on the penis (rather than outside on labial tissue or near the penis), that coverage may indeed make a difference.
One final note of relief? Although the internet is rife with myths on how HPV is spread, the American Cancer Society assures women and men both that they cannot contract human papillomavirus via a dirty toilet seat, by swimming in a pool or hot tub, or by simply being unclean.

Categories
Mindful Parenting Motherhood

The Baby Sleep Guide Every Mom Needs To Read

It’s the bane of every new mom’s existence: sleep. Or, more accurately, the lack thereof. A major lack thereof in some cases, for months (or even years).
Second to the pain of not sleeping? Getting 1,000 mixed messages about how to deal with your baby not sleeping. Should I let him cry it out? (Or is that too traumatic?) Should I rock her until she’s asleep? (Or is that creating a bad habit?) Should I sit in the room? Should I leave him alone to learn to self-soothe?

iStock.com/Halfpoint

When some people hear baby sleep training, they immediately think of the Cry It Out Method. But the truth is, there are as many approaches to baby sleep training as there are babies, and that amount of choice can be incredibly overwhelming, especially when you are so, well, sleep deprived. The most important thing to keep in mind? It is possible to do what’s best for your baby and for your family. Don’t let anyone make you feel bad or guilty for the choices you make.

How does sleep deprivation affect you?

Not sleeping is no joke—any new parent can tell you how utterly debilitating it is. It impacts every single part of your life. It robs you of your ability to think clearly and to remember things. It weakens your immune system and your reflexes, making you more accident prone. It increases your risk of diabetes and heart attacks and lowers your sex drive. It can also cause depression and anxiety. Lack of sleep can even contribute to the complex recipe for postpartum depression.

iStock.com/LSOphoto

In other words, everything is harder when you’re not sleeping.
But the sleep deprivation of early motherhood will end one day. Eventually, your little one will sleep through the night. Your new normal might be a 6 a.m. wake up, but that will seem like heaven after being up every hour all night long!

Why is getting baby on a sleep schedule good for mom and dad?

You still matter! That’s the short answer.
The longer answer is this: We all need time to refuel, and this is virtually impossible when there is zero time set aside for you.
“Having a baby on a schedule”—more on that below—“allows parents to have a life,” explains Kiri Gurd, PhD, MSC, sleep consultant at Baby Sleep Science, a sleep resource center that offers private consultations, educational materials, and a sleep app. “If your baby only naps in the stroller or the car, you’re not using that time to recuperate, sleep, or do an activity that feeds you.” Likewise, if you’re spending four hours a night struggling to get your baby to sleep, you have no time for adult activities—like couple’s time or going out with friends.
[pullquote align=”center”]“Taking a more systemic approach to sleep—thinking of it as one would nutrition—is helpful. You wouldn’t deny yourself food! It’s so important for the health of the family.”
—Kiri Gurd, PhD[/pullquote]
If you feel guilty, know this: “Sleep is as important to babies as food,” explains Gurd. “And more research shows that lack of sleep is an indicator for disease, anxiety, and depression in mothers.” She encourages moms to think about what exactly they’re feeling guilty about—the fact that the baby is crying? That she’s taking a shower when she should be gazing at the baby? There are lots of different stressors, she explains, including mom being depressed.

iStock.com/Suriyapong Thongsawang

She says, “Taking a more systemic approach to sleep—thinking of it as one would nutrition—is helpful. You wouldn’t deny yourself food! It’s so important for the health of the family.”
Still, Gurd understands that moms have guilt about doing anything for themselves, but argues that they do not need to justify it. “If you need a rationale, I’d say it makes you a better mom. Having free time is not a luxury; it’s a requirement.”

Learning to sleep is a skill.

“Sleep training options are generally perpetuated in a binary way,” Gurd explains. And the rhetoric around that binary often deals in great extremes: “Either you do cry it out and your baby will cry forever, or you’ll co-sleep until they’re 9.” In reality though, your options for teaching your little one to sleep are much more varied—and don’t mean crying forever or bedsharing until middle school.
Gurd and the team at Baby Sleep Science don’t espouse conforming to one method. They lead by what is developmentally fair for the child, based on the science of sleep. “Sleep is so particular to each family,” she explains. “If you don’t feel comfortable with the method you’re using, you won’t be consistent, so it won’t work.”

iStock.com/globalmoments

She explains that some discomfort—as well as mom guilt—is often alleviated if families understand the science of sleep and the baby’s brain development, but the bottom line is this: We can teach kids to sleep, and we should.
Here’s why: We help our kids learn a number of skills in their lives—to eat, sit, stand, walk, read, write. “When they learn to ride a bike, we don’t just give them a bike and say, ‘Good luck!’” Gurd says. “Or, conversely, if they fall off the first time they try, we don’t say, ‘You clearly can’t do this.’”
“Learning to sleep is like learning any new skill,” she explains. “It’s both psychological and physiological. To learn to [linkbuilder id=”6639″ text=”fall asleep”] on our own requires that the body learns a series of steps that move us into a more relaxed state.” That’s the physiological piece. Psychologically, a baby needs to understand, for example, that she’s safe in her crib.
[pullquote align=”center”]“You’re teaching them a healthy habit. They are sad and confused and you’re going to help them through it, like you will with a million things in their life.”
—Kiri Gurd, PhD[/pullquote]
And yes, oftentimes there’s resistance to sleep training, which usually means the baby cries. Sometimes a little, sometimes a lot. “Our discomfort is with the emotions,” Gurd says. “But if you’re doing a method you believe in, that’s biologically sound at an appropriate age, you’re teaching them a healthy habit. They are sad and confused and you’re going to help them through it, like you will with a million things in their life.”
Jane Rosen, PsyD, MA, PhD, and director of a preschool in Los Angeles, concurs. “When parents start to sleep train, it’s often the first time they’re setting a limit, which is hard,” she says. “It’s the beginning of parenting in a much different way.”

How do I know my baby is ready to sleep train?

“The first thing to guide sleep training is the developmental age of child,” Gurd explains. “We can’t do it at 4 or 5 weeks—the child doesn’t have the neurological capacity.” Generally speaking, babies experience a cognitive surge around 4 months, Rosen says. Most parents experience this as the dreaded four-month sleep regression, when all hell breaks loose and whatever schedule you’ve established falls apart.

iStock.com/NataliaDeriabina

Many sleep consultants begin sleep training at this point because babies are developmentally capable of self-soothing—and they are finally sleeping in sleep cycles. The American Academy of Pediatrics’ Healthy Children website notes that babies do not have regular sleep cycles until they’re about 6 months old, so some professionals recommend waiting a bit longer to start working on some form of sleep training.
In other words, when your baby starts waking up during what had formerly been a long stretch of sleep at night—whether it was 4 or 8 hours—it’s time to start teaching him to sleep.

But I’m scared to sleep train! What if she doesn’t stop crying?

It’s normal to feel nervous about sleep training. It is almost impossible to expect your child not to cry when you suddenly start, say, putting her down at 7 p.m. and leaving the room rather than rocking her for hours upon hours.
[pullquote align=”center”]“The baby had you sleep trained, and now you’re changing it up. That’s not harmful.”
—Jane Rosen, PsyD, PhD[/pullquote]
That said, “every change is accompanied by crying,” Rosen says. “The baby is fussing and saying, ‘I don’t like this.’ The baby had you sleep trained, and now you’re changing it up. That’s not harmful.”
Given that there will be crying or screaming for a few consecutive nights, “you need to be at point where this is worth it,” Gurd says. “If you’re so tired already, it makes the process harder because you’re already feeling really messed up.”

iStock.com/Halfpoint

She suggests starting sleep training before you’re completely out of your mind with sleeplessness. “Once you see that stretch of sleep go awry at 4 months, that’s a good point to start [laying the foundation].” At 6 months old, a baby can be trained to sleep through the night (but not so at 4 months when they’re still not developmentally ready).

How much should my baby be sleeping?

According to experts at Baby Sleep Science, the following amounts of sleep are developmentally appropriate for baby:

Newborn to 4 months

A newborn doesn’t have a schedule yet, so your main goal is to just surrender to her “schedule.” Let her eat, sleep, and play on demand. The key thing is to not let the baby get overtired or keep her up too long.
Naps: 4 to 5 naps, on demand
Total Sleep: 15 to 16 hours within a 24-hour period (unfortunately not all at once!)

4 to 6 months

A schedule is revealing itself! Hooray! Baby shouldn’t be up for longer than 2 to 2½ hours between naps. During this time, you should try to have the baby sleep in the same place for naps and bedtime, says Rosen. No more moving the baby around wherever you go.
Naps: 3 naps, with the third being the shortest
Total Day Sleep: 3 to 4½ hours
Total Night Sleep: 10 to 12 hours

6 to 9 months

Baby’s schedule should be becoming more set in stone. During this phase, baby usually drops one nap, moving from 3 to 2 naps a day.
Naps: 2 naps
Total Day Sleep: 3 to 4 hours
Total Night Sleep: 10½ to 12 hours

9 to 15 months

Most babies sleep through the night at this point. They usually drop one of their two naps around 12 months, taking just one nap a day through toddlerhood.
Naps:1 nap
Total Day Sleep: 3+ hours up to 12 months,  then down to 2 to 2½ hours after their first birthday
Total Night Sleep: 10½ to 12 hours

Tips for Getting Your Baby to Sleep

Create sleep cues.

Five of them, to be exact, according to Gurd. Sleep cues are actions that are repeated every night, exactly the same way. They become cues that teaching your baby she’s about to go to sleep. These happen after bath time and pajamas. An example would be:

  1. Dim the lights in the bedroom.
  2. Put the baby in a sleep sack.
  3. Read a book.
  4. Sing a song.
  5. Put the sound machine on.

iStock.com/DNF-Style

Note that these should only take 15 minutes in total—any longer than this and the baby won’t associate them with sleep. This applies for slightly older kids, too, but again, keep it short because a 2-year-old will just assume you’re onto another fun activity and not register that these actions are connected to sleep if they take too long.

Don’t vary bedtime—or wake time.

Performing the same rituals is important, but so is sticking to the clock. “Keep bedtime and wake time within a 30-minute window,” says Gurd. Obviously things will come up, but just like adults, babies sleep better when they do it around the same time every night.
Rosen recommends that kids up to age 5 go to sleep as close to 7 p.m. as possible. Once you start pushing the cortisol levels by keeping them up later, all hell breaks loose. In other words, your fantasy that keeping your baby up late will make her sleep in? That’ll backfire.

iStock.com/a_crotty

That said, Gurd and the folks at Baby Sleep Science believe that while being overtired (as well as under-tired!) can make it more difficult for a child to fall asleep and stay asleep during the first part of the night, as long as their schedule is age appropriate, there is no “right” bed time—early or late. Bed times, they say, can vary from family to family—just not night to night!—depending on what works best for baby’s family and their lives. As Gurd says, “I have a family putting their 1-year-old to bed at 10 p.m. and waking at 9 a.m., and that’s totally healthy.”

Be realistic about your expectations.

Understanding how much a baby should sleep at any given phase of development will go a long way toward setting realistic expectations. A lot of baby sleep sites will tell you that sleep begets sleep.
[pullquote align=”center”]“Sleep begets sleep up until the limit of your sleep.”
—Kiri Gurd, PhD[/pullquote]
This is true on some level, “but there’s only a certain amount of sleep any person can do in a 24-hour period!” says Gurd. “Sleep begets sleep up until the limit of your sleep.”
When you’re looking at averages—i.e., a 12- to 18-month-old will sleep between two and three hours during the day—consider that this is a big spread in terms of age and hours of sleep. So within this six-month age range, the 12-month-old will nap longer and more often than the 18-month-old.

Create the right sleep environment.

Babies are a lot like us: They need a peaceful environment in which to rest. In fact, research shows that we all sleep best in a room that is dark, cool, and quiet. This means a few things:

iStock.com/NataliaDeriabina

  • Don’t overdress the baby. If she’s too hot, she won’t sleep well. (It’s also associated with SIDS.) Make sure she’s sufficiently covered, but know that a cool nose or fingers are fine. If baby seems flushed or is sweating, she’s overdressed.
  • Make the room dark. Really. This is what blackout curtains are for! You can use small nightlights, but keep them far from the child and opt for orange hues.
  • Shhhhhhhhhhhhhhhh. Yes, it would be ideal if your little one could sleep anywhere, but after about 4 months old, this is not ideal. You want your child to rest in a peaceful, calm room and learn that sleep is a sacred act that happens in one place. If the room isn’t quiet (city dwellers will probably hear noise from the street), consider using a noise machine with a constant sound (rainfall or waves), and keep it on all night, not just for the time when baby is drifting off to sleep. This will help him go back to sleep if he’s suddenly woken. Remember, too, that from 4 months on, babies have a tremendous fear of missing out. They used to cry because they were wet or hungry—now they cry because they want company and fear not being invited to the party. FOMO: It starts early.

Be consistent.

Babies, like adults, thrive on consistency. Once you establish a sleep routine, stick with it. Babies will be confused if they’re being rocked to sleep one night and left to cry it out the next. Older children will try to slip through whatever loophole you leave. (“But Mommy! You rubbed my back last night! I can’t fall asleep without it now!”)

Use a transitional object.

A blankie (for an older baby), a bear, whatever—preferably something that smells like mommy or daddy—should be incorporated into baby’s nighttime routine. It helps them not feel quite so alone and helps them associate an object with restful slumber.

And most importantly, follow this piece of advice.

“If I could give one gift to a new mom, it would be this: Don’t worry about bad habits,” says Gurd.
[pullquote align=”center”]“Keep your baby safe, help him sleep. Just enjoy your baby.”
—Kiri Gurd, PhD[/pullquote]

iStock.com/staticnak1983

“Keep your baby safe, help him sleep. Just enjoy your baby. I wish them less anxiety about it all.” She adds that this culture of shaming moms for creating “bad habits” is detrimental to mothers.
“Newborn babies want to be held to sleep—and that’s not the end of world!”

Categories
Health x Body Wellbeing

Hashimoto’s Disease: All You Need To Know About This Common Thyroid Condition

You might have heard of Hashimoto’s disease, an endocrine disease that’s become more visible in the media over the past few years. Recently, celebrities like model Gigi Hadid and Jane the Virgin actress Gina Rodriguez have spoken up about the realities of life with Hashimoto’s.
Rodriguez in particular has spoken about how she’s struggled with depression, forgetfulness, fatigue, and fluctuating weight—all of which are symptoms of Hashimoto’s disease. Hadid has also shared on social media how difficult it is to live with Hashimoto’s while working in the modeling industry, where her weight is constantly under scrutiny.
Fatigued woman resting her head
Hadid and Rodriguez are not alone. According to Andres Palacio, MD, an endocrinologist with Tenet Florida Physician Services, Hashimoto’s disease can be found in up to 10 percent of the population. Studies indicate that Hashimoto’s may be up to eight times more common in women than in men.
Woman feeling tired is laying down in bed
But despite the fact that the condition is fairly common, many of us aren’t familiar with the signs and symptoms of Hashimoto’s. If you think you could potentially have Hashimoto’s disease, or if you’re simply curious and want to learn more, read on.

What is Hashimoto’s disease?

Hashimoto’s disease is an autoimmune disease, meaning that the body’s immune system attacks the bodily tissues. It’s also recognized as a chronic illness.
Hashimoto’s specifically affects the thyroid gland, which is a part of the endocrine system. The endocrine system is responsible for regulating the hormones throughout the body. According to Palacio, other than in cases caused by an iodine deficiency, Hashimoto’s disease is the most common cause of hypothyroidism.
Woman who is feeling unwell is lying down
Hashimoto’s disease can also cause thyroiditis, which is an inflammation of the thyroid. Because of this, Hashimoto’s disease might also be called Hashimoto’s thyroiditis. It’s important to note that thyroiditis isn’t always caused by Hashimoto’s disease, nor is it only linked to hypothyroidism. “[Thyroiditis] can be caused by viruses or autoimmune processes. It can present both as hyperthyroidism [producing too much hormone] or hypothyroidism [producing too little hormone],” Palacio notes.
Tired out woman is lying face down on her bed
Hashimoto’s disease is most likely to appear in people between the ages of 40 and 60. You’re also more likely to have Hashimoto’s disease if you have other health conditions such as Addison’s disease, rheumatoid arthritis, lupus, autoimmune hepatitis, vitiligo, pernicious anemia, and type 1 diabetes.

What are the symptoms of Hashimoto’s disease?

Because the disease attacks the thyroid gland, people with Hashimoto’s have low levels of thyroxine, a hormone made in the thyroid that is essential for many bodily functions such as digestion and brain development.  
Palacio notes that Hashimoto’s can sometimes include the development of a goiter. According to the American Thyroid Association, a goiter occurs when the thyroid swells, making it look like a large mass in the neck near the Adam’s apple. It’s important to note that a goiter could be caused by hypothyroidism or hyperthyroidism. As such, it can be caused by Hashimoto’s disease, but it can also be caused by conditions, such as Graves’ disease, that cause hyperthyroidism.

Woman stretching her sore neck
iStock.com/Nattakorn Maneerat

According to Mayo Clinic and the American Thyroid Association, the symptoms of Hashimoto’s disease include:

  • Sore, stiff, or weak muscles
  • Weight gain
  • Fatigue
  • Pale, dry skin
  • Constipation
  • A puffy face
  • Menorrhagia (excessive or prolonged menstrual bleeding)
  • Depression
  • Brittle nails and hair loss
  • Memory loss

Because hypothyroidism affects thyroid levels, Hashimoto’s can also lead to high cholesterol, which can in turn cause heart conditions.

How is Hashimoto’s disease diagnosed?

Hashimoto’s disease is diagnosed by measuring thyroid-stimulating hormone (TSH) along with thyroid peroxidase (TPO) antibodies, Palacio says. Since Hashimoto’s is an autoimmune disorder, it’s usually accompanied by a high amount of TPO antibodies.
Unfortunately, getting a diagnosis isn’t always easy.
Kathryne struggled to find a diagnosis for her extreme fatigue for 18 years before she was finally diagnosed with Hashimoto’s disease just three years ago. The 52-year-old strategist and mother says that “It became so extreme that I could barely walk up a short flight of stairs. At that time, I was only being seen by regular, general practice doctors. I didn’t have any idea what was going on, so I didn’t know that I should have pushed harder for answers. It was many, many months before they even thought to do a thyroid test,” she recalls. For the next 10 years, she was treated for hypothyroidism.

A woman is talking with her doctor about Hashimoto's disease
iStock.com/Rawpixel

Despite the fact that her other symptoms seemed like Hashimoto’s disease, her doctors dismissed it. During this period, she developed a bald patch, found her hair thinning, and had a rash. When her rash flared up, she would experience extreme fatigue and pain. Yet she still couldn’t find someone who could provide her with effective treatment.
Woman with thinning hair is pulling it up into a ponytail
Both naturopaths and traditional medicine failed to help her. Eventually, she found a functional medicine doctor who ordered a full thyroid panel and confirmed that she had Hashimoto’s disease. Since then, she’s been able to find an effective form of treatment.

How can Hashimoto’s disease be treated?

Hashimoto’s is a chronic illness, meaning there is no cure. But it can be effectively treated with medication.
“The main recommendation for patients when they have Hashimoto’s is to take their medication appropriately—on an empty stomach, with water, and at least 60 minutes before having any food,” Palacio says.
The medication often prescribed for Hashimoto’s is levothyroxine, a synthetic version of thyroxine that ensures that hormones are at an optimum level. Palacio notes that people being treated will also have to have their hormone and antibody levels checked every six to 12 months.

Photo of doctor's desk at follow-up appointment
iStock.com/takasuu

Kathryne says that her doctor, a practitioner of functional medicine, has taken a different approach to her medication. Her doctor has reduced her levothyroxine dosage, prescribed liothyronine, and adjusts her medication based on both her lab results and symptoms.
“My doctor recently started me on LDN (‘low dose’ micro doses of naltrexone), and she is carefully monitoring my thyroid panel, including TPO, to make adjustments to my dosages of levothyroxine and liothyronine as necessary,” Kathryne explains. Naltrexone is an opiate antagonist, and LDN is a fairly common treatment for people with autoimmune disorders such as Hashimoto’s disease.
Photo of prescriptions for Hashimoto's disease
Many people try gluten-free diets if they have disorders like Hashimoto’s disease. This is because various studies suggest celiac disease is prevalent in people who have endocrine autoimmune disorders. While many people believe that a change in diet can help them, that’s not something Palacio personally recommends to his patients. “There is no scientific evidence that there is a need to change the diet if the patient has hypothyroidism,” Palacio explains.
That said, certain lifestyle changes could help manage the symptoms of Hashimoto’s disease. Healthy lifestyle changes are never a bad idea, but they’re especially imperative with a chronic illness such as Hashimoto’s disease. Kathryne says she feels best when she eats a Whole30 diet, practices yoga daily, gets regular exercise, and sleeps well.
Woman meditating as part of her yoga practice and healthy lifestyle
iStock.com/skyNext

As mentioned earlier, Hashimoto’s is linked to depression. Lifestyle changes might be necessary to address any mental health difficulties experienced as a result of Hashimoto’s. For those who do experience depression, psychotherapy (also known as talk therapy) might be useful.
Although Kathryne struggled to find an effective approach, she finally found a form of treatment that’s right for her. “I haven’t had a serious flare-up since then. My energy level is much better,” she says. “I still have to be careful about overexertion. I work very hard at maintaining a healthy balance of diet, exercise, and especially rest. I now feel better than I have in almost 20 years,” she says.
If you suspect you have Hashimoto’s disease, don’t let healthcare providers dismiss your symptoms without offering any explanation. It might take awhile to find a doctor who takes your symptoms seriously, as Kathryne’s case shows, but her story also shows that persevering is worth it.
“Don’t stop looking until you find a healthcare provider who really listens to you and looks at a wide array of test results,” Kathryne says. “Healing can take a long time, so don’t give up.”

Categories
Favorite Finds Sweat

Sweat Tested: The Best Leggings For Yoga (And Hot Yoga)

You’ve finally done it. You’ve found the perfect pair of workout leggings with seams that don’t chafe: the holy grail of versatile athleisure aesthetics. Just as you turn to see how the snug fit complements your bum, your worst nightmare flashes across the paneled mirrors—your favorite pair of black workout leggings have deceived you in the form of see-through material! If this struggle sounds all too familiar, I’m here to help.
Searching for the perfect pair of workout leggings can often feel like a daunting task due to the number of options available. With various brands claiming to offer the best product, it can be hard to decipher which pair of pants will actually deliver during a legitimate sweat sesh like a 60-minute vinyasa flow.

Best Leggings for Yoga

Stress no more, my friends! I’ve taken the time to personally test five different pairs of popular workout leggings to determine which options are the best fit for your yoga practice. To help you save time and your hard-earned money, I put these workout leggings to the ultimate yogi challenge by attending one hot, one power, and two vinyasa yoga classes with each pair.
Following each class, I logged my insights on factors including breathability, comfort, the integrity of the waistband, athleisure applications, and the integrity of the material. Read on for my honest opinions regarding which pants you should consider adding to your yoga practice and which workout leggings are best left on the shelf.
[sol title=”C9 Freedom High Waist Leggings” subheader=”Size XS”]
I celebrate a budget-friendly legging as much as the next yogi, but unfortunately the C9 Freedom High Waist Leggings fell short. The lack of stretch was a key player in the leggings’ downfall due to their sheer material. If I can’t down dog without flashing my polka-dotted cheeky to the woman behind me, the item will certainly not be added to my closet.

Target

Pros

Stranded in a town far from home without your favorite LBL (Little Black Leggings) and desperate for an easy yoga flow? This pair will get the job done in a pinch, without leaving a worrisome dent in your wallet.

Cons

While I may pick them up in the above scenario, they would live in my dresser drawers thereafter. Ultimately, the C9 legging doesn’t offer the stretch, tailoring, or technicality that many women (including myself) search for in the quest for the perfect pair of yoga leggings. The thin black material is prone to pilling and the extra seam of piping down the leg makes the legging a bit itchy and uncomfortable for everyday wear. By the end of a full flow, the legging’s shape and fit were noticeably looser on my body. Bottom line? This one is a pass.
Reminds me of: A traditional cotton legging—not necessarily a yoga-friendly pair
[link-button href=”http://fave.co/2DsdC32″] Get them from Target [/link-button]
[sol title=”Athleta Meshblock Pocket Salutation Tight” subheader=”Size XS—Available in Plus, Petite, and Tall Sizes”]
These leggings offer a goddess warrior squat-proof, naked-feeling fit! Athleta touts the Meshblock Pocket Salutation Tight’s “unpinchable” waistband and flatlock seams that minimize chafing. Thanks to a high rise that hits just below the belly button—and the heavenly soft matte material—flowing through a sun salutation in these yoga leggings unites the best of both comfort and style.
The strategically placed mesh blocks flatter and contribute to breathability, making these great go-to leggings for hot and power yoga flows (as long as they’re removed immediately after class).

Athleta

Pros

These yoga leggings feature a waistband pocket that’s useful for non-clunky items like cards, cash, or a loose key. Walking into my local yoga studio, I was pleased to find that the side pockets easily accommodated my iPhone 6s during the quick commute. Once class began, it was clear that the Salutation Tight was made of a perfectly breathable material: The light, thin fabric ensured sweat wasn’t lingering in any curves or crevices during class, and I didn’t notice any visible sweat spots despite the heat.
The fit is very comfortable: no chafing or compression along the seams of these yoga pants (I didn’t even have lines or indentations after taking them off!). Athleta’s mesh is softer and far more flexible than what you’ll find in many other pairs.
Throughout my yoga flow, the high-rise waistband resisted rolling and folding. It lays flat and didn’t show through my lululemon Cool Racerback. All this plus minimal clinging, a hardly noticeable cameltoe, and no feeling of being held in (which means no compression—ladies, these will not hide cellulite) equates to maximum comfort. I’m happy to say the Salutation Tight is commando-friendly. All my queens rejoice!

Cons

As I mentioned, if you’re looking for cellulite-concealing compression, this won’t be your go-to pair of yoga pants. Also note that after class, the sweat I’d worked up left a noticeably moist feeling, and I needed to change into my breezy romper before heading out to my favorite coffee shop. These yoga leggings feature great breathability, but given the mild clamminess typical of a matte-finished workout legging after a sweaty class, they aren’t ideal for a quick transition from the studio to your next activity.
Reminds me of: The lululemon Align Pant
[link-button href=”http://fave.co/2D7oUcE”] Get them from Athleta [/link-button]
[sol title=”lululemon Align Pant” subheader=”Size 2—Available in 19”, 21”, 25”, and 28” Lengths”]
It’s hard to find workout leggings as comfortable as the lululemon Align Pant. Movement during every variation of yoga was noticeably easier in this pant thanks to the “naked” material, which takes standing bow to a whole new level.
The fabric has a soft, matte feel, which makes these the perfect yoga pant to transition your look from a workout to a night out. Since these workout leggings don’t have any flashy features or a super sporty look, they’re perfect paired with just about any item in your closet, from a long cardigan sweater to booties and Old Skool Vans.

lululemon

Pros

The lululemon Align Pant is similar to the Athleta Meshblock Pocket Salutation Tight in terms of moisture wicking and breathability. There is no feeling of thickness or super tight compression to these pants, and the shape holds well when worn as suggested. The waistband on these workout leggings is easily my favorite out of the various pairs I tested. It sits just above the belly button, slightly higher than the Athleta Meshblock Pocket Salutation Tight and lays completely flat with no rolling or adjusting needed.  

Cons

Although these pants were airy and comfortable during hot yoga, the moisture was noticeable once the flow stopped. While the sweat spots weren’t visible, I would still recommend removing these pants shortly after a heated class since they are not entirely moisture-wicking. If you’re looking for a workout legging that can help disguise cellulite, the lack of compression in these pants may not be a feature you’re looking for.
Reminds me of: Dancing around in nothing but my underwear (or the Athleta Meshblock Pocket Salutation Tight)
[link-button href=”https://fave.co/2HO6hJW”] Get them from lululemon [/link-button]
[sol title=”Beyond Yoga High Waist Leggings” subheader=”Size XS”]
I’m a fan of high-waisted leggings, but the Beyond Yoga High Waist Leggings missed the mark a bit for me. Although these pants were tailored well to the calves and ankles, the fabric wasn’t very breathable and felt more like a traditional cotton legging. While these leggings are not ideal for a sweat session, they do pair well with everyday attire. With that being said, they don’t hold up well enough for regular wear. There were signs of pilling in just two short weeks.

Amazon

Pros

These workout leggings had comfortable seams and didn’t chafe during my hot and vinyasa practices—or core circuits! The waistband hit at the belly button and stayed in place, only requiring one adjustment during my 60-minute yoga flow. These pants have decent compression, but no excessive squeezing that would limit breathing, moving, or eating.

Cons

Unfortunately, these workout leggings were not comfortable for hot yoga as I began feeling clammy and restricted as class continued. These pants also did not dry quickly after class. Overall, I would only recommend them for room temp flows. The fabric was slightly see-through, which made me feel a bit self-conscious during my practice. Unfortunately, this nagging distraction is the last thing you want during a centering movement meditation. In my opinion, these workout leggings were not worth the price tag.
Reminds me of: A traditional cotton legging
[link-button href=”http://amzn.to/2Bc1PAC”] Get them from Amazon [/link-button]
[sol title=”ZELLA Live In High Waist Leggings” subheader=”Size XS”]
ZELLA’s Live In High Waist Leggings are a well-tailored yoga pant option that’s crazy posture proof. (Hollow back handstands, here I come!) If you like thicker material and an extra long inseam on your yoga pants, this is a great pick. In fact, the legs were so long that at 5’4” I experienced a little scrunching around the ankle, which means the Live In Leggings will be perfect for tall and long-legged ladies. 
The poly-spandex blend results in a matte, brushed-feeling material that’ll keep you comfy, especially in a cooler studio space (i.e., I’m not recommending this pair for hot yoga).

Nordstrom

Pros

I got to to do some hip-opening, root chakra–grounding binds while sporting these leggings and was pleasantly surprised by their flexibility. No chafing and no cutting in, even as I was breathing through my flying lizard lunge! The Live In High Waist is true to its description, sitting just above the belly button. The leggings stayed in place throughout my yoga flow—no adjustments necessary. The crotch is also comfortable with or without underwear, which is great for poses like bird of paradise and happy baby. I would gladly wear these out and about, which means these yoga leggings stay true to their name.

Cons

Some will love the thickness and compression of the Live In Legging, but for those who break a serious sweat, a quick change after class (or a more moisture-wicking pair of leggings, like the Nike Pro HyperCool Training Tight) will be welcome since the material can feel a bit clammy. If you already love the ZELLA Live In Legging but are looking for something for hot yoga, opt for ZELLA’s Lightweight High Waist Midi Leggings or their High Waist Mesh Crop.
These yoga pants are prone to clinging and are likely to pill if not handled carefully. Also, if you’re petite and bothered by scrunching at the ankle or want yoga pants with a pocket that can hold more than a card, cash, or a loose key, opt for the Athleta Up For Anything ⅞ Tight.
Reminds me of: A long, warm hug
[link-button href=”http://shopstyle.it/l/ImD3″] Get them from Nordstrom [/link-button]
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