Health-Fitness Tips,Tricks And How To Tutorials Which Will Help To Live Life Healthy-Wealthy And Enjoyable Forever.
If you love dancing in your car, shower or kitchen, it’s time to try it as your new favorite source of cardio.
The post We Tried it For You: Hip Hop Dancing appeared first on Under Armour.
Thinking about going keto? A ketogenic diet could help you drop pounds faster than traditional weight-loss plans, research shows. And plenty of proponents say going super low-carb boosts their energy and helps them think more clearly.
In other words, giving this trendy eating style a try could deliver big benefits. That is, if you know what you’re doing. There are lots of ways a keto diet can go wrong—and when that happens, you might find yourself feeling pretty crappy. Here are six common mishaps keto newbies make, plus what you can do to steer clear.
The first few days on a keto diet can feel a lot like having the flu. It’s common to get slammed with a headache, weakness or fatigue, muscle cramps, nausea, and diarrhea or constipation.
Here’s why: Your body enters a state of ketosis once your carb intake drops below around 50 grams a day. When that happens, your cells switch from burning glycogen (energy from carbohydrates) for fuel to burning ketones, an alternative source of fuel that the liver makes from fat. “You’re asking your cells to do something they aren’t used to doing,” explains Robert Santos-Prowse, RD, author of The Cyclical Ketogenic Diet. “When you suddenly deprive them of the fuel they’re used to using, there may be a period of sluggishness or brain fog.”
Another reason you might feel like garbage? Transitioning to keto may also cause your body to shed more water (read: you’re peeing more). “Especially in the first week of a low-carbohydrate diet, your body is shedding a large amount of stored water as it breaks down glycogen in your muscles and liver,” says Georgie Fear, RD, author of Lean Habits for Lifelong Weight Loss. “Just like an athlete who sweats heavily loses a large number of salts and minerals, a person excreting large amounts of fluids can also become dehydrated or low on electrolytes like sodium and potassium.”
It’s always smart to stay hydrated—but since you’re losing all those extra fluids and minerals, you really want to drink up while you’re eating keto. “Make sure to drink at least 64 ounces of water a day,” Fear says. And if you’re still thirsty, drink more.
Make an effort to replenish those lost electrolytes by eating plenty of potassium- and magnesium-rich foods. Think avocado, tomato sauce, spinach, salmon, and nuts. As for sodium? “Don’t worry about adding extra salt to your food since most of us get plenty,” Fear says.
Think keto diets are all about the protein? Nope, that’s wrong. Eating keto is actually all about the fat. “A ketogenic diet essentially swaps the percentages of fats and carbohydrates,” Santos-Prowse says. That means you’ll get up to 80 percent of your calories from fat and five to 10 percent from carbs. The remaining 15 to 20 percent should come from protein, which is about the same as standard higher-carb diets.
In other words, the goal isn’t to pile your plate with steak or chicken. So what should you be filling up on instead? At each meal, aim for three to four ounces of lean protein (like lean beef, fish, or pork) cooked in butter or oil, along with a half-cup of non-starchy veggies (like leafy greens, broccoli, or cauliflower) and a serving or two of healthy fat (like a tablespoon of olive oil or 1/4 medium avocado), Santos-Prowse suggests.
If you suddenly find yourself backed up and bloated after a few days of eating keto, you’re not alone. Putting all the focus on fat can make it easy to forget about that other important F: fiber. Add even a touch of dehydration to the mix and you’re looking at the potential for a bad case of constipation.
Since high-fiber foods like whole grains, beans, and fruit also tend to be high in carbs, you’ll need to find other ways to get enough roughage. Eat as many high-fiber vegetables as you can within your carbohydrate limit, Fear says. (Good ones include artichokes, broccoli, and Brussels sprouts.) Make avocado a mainstay too—it’s one of the few fat sources that also provides fiber. And remember to drink that water.
Craving a cookie or a slice of pizza? It’s totally fine to have higher carb fare once in a while... after your body has adjusted to your new eating style. Research suggests that it takes 30 to 60 days for your cells to fully adapt to using fat for fuel instead of sugar. Up your carb intake before that happens, and there’s a good chance you’ll cycle in and out of ketosis—and get slammed with nasty keto flu symptoms each time.
The lesson: Keep your carbs below the magic threshold for at least a month or two before having a carby treat. “If you stick to a ketogenic diet for long enough to become well adapted, your body will easily burn fat or carbohydrates for fuel and switch between the two without much effort,” Santos-Prowse says.
Eating keto can help you drop pounds quickly. But some experts are wary about whether it’s OK to stick with the diet for the long haul. “We don’t have long-term data to tell us what happens to humans when they are in a state of ketosis constantly over long periods of time,” says Julie Stefanski, RDN, LDN, a spokesperson for the Academy of Nutrition and Dietetics.
Based on common sense, though, if you decide to stay in ketosis for a long period of time, you could miss out on important nutrients that some higher-carb foods offer.
So if you plan to live the keto lifestyle, it’s a good idea to talk with a registered dietitian, Stefanski says. They can assess your eating plan to fill any nutritional gaps and help keep possible health problems at bay.
Ah, the New Year's resolution—for some, the idea of setting a year-long goal is invigorating and motivational. For the rest of us, well, we're lucky to make it to the first week of February. Failed resolutions happen for a variety of reasons: Perhaps you were a tad ambitious with your commitment (not that you can't do anything you put your mind to, superstar!). Or maybe you started feeling like your resolutions were more like punishment, especially if they're restrictive and focus on things you shouldn't do.
While we won't disagree that a new year is a great time for some new habits, traditional New Year's resolutions can be a recipe for disappointment. "Focus on nourishing your body rather than restricting it," health coach Ashley Pratt says. The fresh start is the perfect opportunity to reframe your mindset into a more positive and empowering perspective, which can ultimately lead you into actually achieving some of your health and fitness-related goals.
We've all had those tough years when it seemed like nothing went right. For the new year, try keeping a gratitude journal in which you write down a few things you're thankful for on a daily basis. It doesn't have to be complicated, just a few bullet points of the good happening in your life. "This will help keep things in perspective and remind you what actually matters to you," Pratt says.
To take this idea up a notch, take a good look in the mirror and say something good about yourself before walking out the door. "Getting into this habit will help that daily inner dialogue become more positive and supportive," she adds.
You've most likely heard about the mental health benefits of spending time in nature. So why can it be so hard to actually get outside? There are a ton of ways you can incorporate outdoor time into your daily routine; you just have to find a way that works for you. Maybe that means you commute on foot once a week or maybe you trade the gym for your local playground. You could make a routine out of strolling through your local park every weekend, join an outdoor sport for a little exercise, or get sweaty with your four-legged pal. Whatever it is, we guarantee spending more time outside will lift your spirits and get you that much-needed vitamin D.
Ferris Bueller said it best: "Life moves pretty fast. If you don't stop and look around once in a while, you could miss it." Taking a few short breaks throughout the day can help us feel more centered and clear our minds, according to family and marriage therapist Emily Cosgrove. During these few minutes of downtime, drink a glass of water, focus on breathing, or step outside. Whatever you do, leave the phone and back away from the computer.
"The intention of time in solitude is to be present," she says. "Connect with yourself and notice what's within and around you. Meditation can not only help with this, but it also reduces stress and anxiety." So whether that means you pick up meditation as a regular practice or you just block off a few minutes every day for yourself, find time to take care of No. 1—you.
Our New Year's resolutions often tell us what we should and shouldn't do. Run more, eat less, don't spend money on happy hours... wow, this year is already sounding so hard. If you find yourself setting the same restrictive eating guidelines you did last year, try passing the mic to your body this time around. Consider adding more nutritious food to your diet or try intuitive eating, which doesn't involve calorie counting or banned foods but instead encourages you to listen to your body about what it does and doesn't need.
Similarly, if you feel pressure to work out but your body is begging you for a rest day, don't feel shameful for listening to it—recovery is a huge part of any fitness or weight-loss goal, so soak up those stretch sessions guilt-free.
"If you hate running, why is your New Year's resolution to train for a marathon?" says personal trainer Tara Laferrara. "If you don't find movement you enjoy, you'll never stick with it. Have dance parties in your kitchen. Play outside with your nieces and nephews. Walk on your lunch break with your coworkers."
If you're unsure of what kind of exercise you'll enjoy, dedicate the first few months of the year to trying new workouts. It doesn't have to be what's trending or what you think it should be, it just has to be what you enjoy. Once you find it, we bet you'll be surprised by how often you'll want to "exercise."
The start of a new year is a chance to try new things and make new memories, but it's also important to remember that real change happens when we challenge ourselves to get uncomfortable. "It doesn't have to be a big leap to start: If you haven't worked out for six months, don't force yourself to go to Spin six days a week. If you're terrified of heights, you don't have to go skydiving," Laferrara says.
But just getting yourself moving and thinking in ways you're not necessarily comfortable with can end up going a long way. Whether it's finally starting that French course you've been putting off or getting to your first yoga class, you'll be surprised at what you can discover about yourself and where your new habits may take you.
Kathleen Wong is a Honolulu-based writer. If she's not writing, you can find her at the beach.
Before changing the way you eat and altering your diet in any significant way, please speak with a health professional to make sure it's the best decision for you.
Although intermittent fasting (IF) has its benefits, going without food or drink for hours on end is serious business. It’s natural for anyone in the middle of a fast to wonder if coffee is “allowed” or if it will undo all their hard work. What about green tea or just a tiny snack? Here’s the truth about what will and won’t break the fast.
Short answer: Yes! Good news, right? But it gets a little more complicated. First, let’s define coffee. It’s not a double mocha cappuccino with whipped cream and sprinkles. It’s not even a latte with eight ounces of milk. While fasting, coffee is coffee with nothing in it. So, yes, drinking black coffee during most types of intermittent fasting is totally OK. The popular 16/8 Leangains protocol (fasting 16 hours and eating during the eight-hour window) actually goes so far as to say that coffee with “a splash of milk” is acceptable in the fasted state.
With just five calories per cup, it makes sense that a cup of joe won’t do much damage to your metabolism or blood sugar. Coffee may actually rev up your metabolism by one to 25 percent. You may have to get used to the taste of black coffee, but we have faith in you.
Here’s a list that gets the green light during the fasting phase, according to some IF experts.
Drinking water is not only allowed, but it’s also encouraged (shocking, we know). Although your body can go for periods of time without food, it cannot function properly without water. Good old H2O is necessary for organ and muscle function, so be sure to pump your body full of it. Since water can get a little boring, add a squeeze of lemon. You won't be adding any calories and you'll be able to add a new flavor without resorting to other drinks that are off-limits.
Just like coffee, iced tea isn’t always as innocent as it seems. You've got sweet tea, tea and fruit “refreshers,” peach tea, green tea, matcha tea, and the list goes on. Most tea drinks have some sort of additives, like sugar or milk, and are not permitted during the fasting phase. However, tea in its purest form has virtually no calories and won’t wreck your fast. Your best bet is to brew your own from a simple black, green, or herbal tea bag or look for brands that offer unsweetened varieties without any extra additives.
Have you ever had a weird taste in your mouth from fasting and then you pop a piece of gum, panic, and spit it out? There’s no need to freak out. Most gums are made with sugar alcohols, contain no calories, and are perfectly fine to have while in the fasting phase. Some research even suggests that gum may decrease feelings of hunger. Time to stock up on some minty freshness!
While green juices are often marketed as a “cleanse” or a way to “detox,” that doesn’t mean they work that way—or fit into the IF lifestyle. As a matter of fact, one of the benefits of IF is reducing insulin spikes and creating greater insulin sensitivity. Green juices undoubtedly contain calories and natural sugars, both of which will spike your blood sugar. Don’t buy into the package claims and refrain from picking up a green juice during your fasting period.
Obviously, all foods are off-limits during the fasting stage, but your hungry stomach may convince your brain that certain low-cal snacks won’t really do any harm. Seven celery sticks only have 15 calories, after all—that’s nothing! Unfortunately, that is probably 10 calories too many. The general fasting guidelines vary from plan to plan, but most only allow for zero-calorie drinks during fasting. Celery is made up of water and natural sugar, which will get your insulin and metabolism moving. Rather than undoing all your hard work for some measly celery, wait until the eating hours and chow down on something you actually enjoy.
Believe it or not, the Leangains protocol (16/8) says it’s OK to drink diet soda while fasting. Yes, diet soda. Other IF plans call for “clean eating” and no processed foods, and diet soda doesn’t exactly grow on trees. Let’s put diet soda in the “maybe” column because one every now and then won’t kill you, but we think you should probably just stick with water, coffee, or tea while intermittent fasting.
My 49th birthday seemed a good day to start drinking again, despite being warned not to.
I come from a family of drinkers, and for 30 years, I drank at levels that certainly went beyond "moderate." I'm not sure "heavy" was accurate, and I didn't have a "problem." Or at least, I don't think I did. Mostly, I didn't like the amount I drank and wanted to cut back, and I'd tried and failed to do so more times than I can remember.
As a health and fitness writer known for his skepticism, I never bought into the claims of a daily dose of alcohol being healthy or that ridiculous notion that a glass of red wine is equivalent to an hour in the gym. It's called being "intoxicated" because you're ingesting a toxin.
The dose makes the poison, however, and plenty of people choose to poison themselves: In a recent report, the World Health Organization stated that more than 5 percent of all deaths each year can be attributed to alcohol abuse. Five percent!
And last August, there was a disconcerting meta-analysis published in the Lancet that proclaimed "the level of consumption [of alcohol] that minimizes health loss is zero." While it is true that alcohol is a class 1 carcinogen, this led to alarmist reporting that even light drinking was going to cause your insides to spontaneously combust. The New York Times was more circumspect, dissecting the study to show that while alcohol isn't good for you, that doesn't mean light drinking is a guarantee of early death.
I'm a health nut. I exercise more than about 99 percent of the population, have a healthy body weight, eat my fruits and veggies, don't smoke, manage my stress… but my alcohol intake was worrisome. I knew my health, and probably my life, in general, would be better if I cut back.
And then, while out for a run on a snowy winter's day in late 2015, I experienced a transformative moment. I had an awakening that prompted me to decide to quit drinking for at least a year. The sensation was so powerful that cutting out alcohol was effortless.
I knew it wouldn't be forever, but I wanted to be able to quit for a year and go back to drinking at much lower levels, both for my health and my lifestyle. Halfway through the year, things were going great, and I decided I wanted to extend it simply to prove that I didn't need to start again on day 366. Actually, it would have been day 367, because I quit on a leap year.
I figured waiting some extra months would be a good idea. After the year was up, I wrote of the benefits of quitting for the Chicago Tribune. But something I wrote in that article, which turned out to be quite popular, caused many to misplace their excrement and send apocalyptic proclamations to me via email.
"When I do decide to drink again, I'm confident it will be occasional and light," I wrote.
Were I to summarize the content of these emails into a single, short sentence, it would be: "DON'T DO IT!"
I was sternly and repeatedly warned that I should never drink again. I was told many a man had thought they had their drinking under control and tried to reintroduce it after a lengthy hiatus, only to fall off the wagon hard into a puddle of puke and despair.
I don't doubt that happens, but I didn't think it would happen for me. I'd been a little ways beyond "moderate," not "alcoholic." For many, their drinking is so calamitous that there is no choice but to abstain for life. However, there has been a mentality perpetuated by abstinence groups that if you ever feel the need to quit drinking, it means your behavior is such that you should never return to it. You're seen as an addict, and moderation is a fool's dream.
In my case, if I had been convinced that the only way forward was never to drink again, I never would have quit in the first place (and wouldn't have gained the benefits of eventually cutting back). I like to drink, but I was living a good life and didn't rely on alcohol to get through the day. My straits were not dire, as is often the case with serious alcoholics.
And there are many others like me who have success with programs such as Moderation Management and One Year No Beer. In these programs, the "reboot" of taking an extended hiatus prior to moderate reintroduction of alcohol is common. I didn't use a program but winged it based on what felt right at the time.
And when I went back to drinking, it was because that felt right too. When I finally ordered my first drink again (a Guinness), I enjoyed it. It tasted good and washed down some fish tacos nicely. I ordered a second pint, this one a Newcastle. I nursed it for almost an hour and didn't finish.
Another 17 months have passed since that day, and I can say the experiment worked exactly as I'd hoped. The desire to drink frequently or to overdrink is gone. Since the reintroduction, my intake can be easily classified as "light," which is where I'm happy for it to remain.
Why did I start drinking again? Because I always intended to. I believed light drinking was possible for me, and I made it happen by taking an extended hiatus to break the desire and show myself that I was able to abstain without it feeling like I was engaged in a constant battle of white-knuckle resistance not to.
James S. Fell's blog is read by millions and can be found at bodyforwife.com. His book, The Holy Sh!t Moment: How Lasting Change Can Happen in an Instant, will be released by St. Martin's Press on January 22. Check it out and follow him on Facebook and Twitter.
In my time as a relationship and intimacy expert, I've seen a lot of couples who aren't thinking about divorce and appear from the outside to be happily married and doing fine—but they aren't having sex. And that means that no, they aren't doing fine.
We all know that keeping up a healthy sex life in a long-term relationship can be challenging. According to the 29,000 adults interviewed for the 2012 Durex sex survey, 54 percent of couples report being dissatisfied in the bedroom—and one in five couples have stopped having sex altogether.
But when you're in a committed relationship and you stop having sex, you're more prone to physiological stress and anxiety. You're more at risk for infections due to lower immunity, and you're likely to feel less emotional intimacy, vitality, arousal, and connection with your partner. Of course, there is an ebb and a flow to how often most couples have sex. Typically, the most challenging part of the cycle is figuring out how to transition out of the ebb and back into the flow.
Let's say you want to have sex with your partner, but it's not happening. Sure, there's a lot going on with work, kids, and business trips—all of that is usually true. But sometimes all those responsibilities are enough to keep you from having sex, and other times they function as an invitation to be more devoted and more creative to connect with one another.
Well, if that's your situation… try telling the truth.
Maybe you don't like that he went to sleep without saying good night the past three nights. Maybe you don't like how she handled something with your son. Perhaps you are annoyed she spent more money than you agreed on when purchasing the new couch. Or you are finally fed up about him leaving his dirty laundry on the floor. It could be something big or just as likely something small. Whatever it is, you didn't like it, and now you're feeling resentful.
It may be such a low level of resentment that you don't even notice it yourself or such a big one that you keep thinking about it at odd times throughout your day—despite being focused on other things. Whether the trigger was big or small, you are now feeling blocked, constricted, angry, or resentful. And feeling blocked, constricted, angry or resentful does not lead to good sex. Ever.
No more minimizing your own experience to avoid making a fuss. No more holding it in because you don't know how to say it or because you think you shouldn't be so bothered about it. No more of that! It really is time to say something, to clear the air and get back on the same page.
I teach my clients to set themselves up for success by first asking permission to have a conversation. Here are some possible ways to do so:
"I have something important to share. Are you available to hear it?"
"I want to share something vulnerable with you. Is this a good time?"
This step is both to get permission and to alert your partner you have something important to say and need them to listen in a loving way.
There are three possible answers to this question: "yes," "no," and "not yet." If you get a "not yet," accept it and ask when a good time might be. If you get a "no," share this article and have a conversation to clarify whether you both want a relationship where you can be honest with one another.
Once you have an affirmative answer, then communicate why you are sharing and what you hope to achieve by doing so. You might say, "I'm telling you this because I want to feel closer to you and I'd like to have sex tonight," Or perhaps, "I'm telling you this because it has been bugging me, I haven't been able to let it go, and I hope that telling you will help me clear it so I can get back to feeling at ease in your presence."
The key here is that you don't approach this in a way that feels out of control or blaming. You have identified your issue and can say it with care—not holding back (or it will be missed) while also not blasting your partner with it (making it hard to listen to). This is a technique that uses courage and compassion: Facing some tough moments is always worth it. Once your partner understands why you are sharing and what you hope to get from doing so, they'll be prepared to listen well.
Then go ahead and share what's been bothering you: "When you leave dishes in the sink, I feel taken for granted and assume you don't care about my feelings. This makes me feel unimportant, and when I feel that way, it's hard to feel attracted to you."
"When you make plans for us to have dinner with your friends before checking with me, I feel angry and ignored. I feel unseen, and that makes me want to withdraw from you when what I really want is to be connected and considered."
This technique is not the way to reconnect sexually after abstinence for six months or six years—it's best used for couples who generally have a healthy sex life and haven't had sex in a little while (whatever amount of time that is for them).
In my experience, it's a surprisingly effective method. It takes practice to do this well—to be able to know what the issue is and take full responsibility for your experience rather than blaming your partner. However, it's well worth the effort to develop the skill.
During a coaching session with me, I see couples use this technique and shift from tense and resentful to relaxed and loving. The main reason honesty works is that connection and intimacy are built through authenticity and vulnerability. When you share honestly with your partner, it can be very difficult—both to express what is really bothering you and to hear and internalize criticism. But rather than feeling attacked, recognize your partner's share as an act of courage contributing to your connection.
Alexandra Stockwell is a physician-turned-relationship coach. She has coached more than 1,500 men and women on their journey to live vibrant, meaningful lives and trains other coaches to do the same. For more information, visit her website or check out her Facebook page.
Hiiiii friends! I can’t believe we’re already closing out 2018. What are you doing to celebrate? I’m looking forward to eating Indian food at my mom’s house, watching the cousins play together, and playing the Netflix New year’s countdown at 9pm. #parentlife
I feel like 2018 was a good year for our family despite some transition and obstacles. We had a HUGE move across the country (which started out as temporary but we’re staying in Tucson. I finally wrote a post that explains everything about life and will have it up in the next couple of weeks), the girls started new schools, I started teaching at a local studio, and we’ve found our Tucson groove and tribe. It’s pretty incredible to set down roots a little and know they won’t be uprooted for a while now.
Professionally, I started the podcast which was a huge undertaking (it will be back January 9!), hit Director with Beautycounter, and relaunched the Fit Guides. Most of the time, I really felt like I was flying by the seat of my pants. I’m SO EXCITED to have more of a set schedule as we head into the New Year and the opportunity to create more content. I feel like I haven’t been able to create in so long since I’ve just been in survival mode. I have so many ideas for this space and for you guys, so I’m really looking forward to the opportunity to execute them all.
In our personal life, we had so.much.fun. I enjoy the girls more and more every single day – there are so many points throughout the day when I look at their little faces and really know how fortunate I am to have them – and we’ve had a blast going to Disneyland, San Diego, Disney World, the beach, Jacksonville, Atlanta, and Phoenix. Between the two of them they’re taking ballet, hip hop, gymnastics, tumbling, and swim, and it’s incredible to see them grow and learn, and be the cutest little sisters. Livi’s reading has really taken off since school started and watching them read together is probably one of my favorite things in the world.
Fitness-wise, I’ve changed things up a bit! We bought a Peloton bike and I’m IN LOVE WITH IT, and I also started taking classes at a more CrossFit-esque gym with an incredible community (TELOS). My weekly schedule is usually a mix of Orangetheory, Peloton, TELOS, strength training on my own, teaching barre, and yoga or barre3 if I can fit it in that week. I stick to a solid 5 days of workouts and am so thankful for the Peloton on the days I can’t get a workout in while the kiddos are at school. (They either play in the playroom or watch a show while I ride the bike.)
Health-wise, 2018 is the year I went back to tracking macros. I’m still enjoying it, especially since it encourages me to eat way more food and way more carbs. I was unintentionally under-eating and skipping meals, so it feels great to have some structure and encouragement to hit all of my nutrient goals for the day. I also got my hormone levels tested with Candace Burch and have made some adjustments in my supplement routine. I’ve noticed a huge increase in energy, my mood feels more stabile, and my anxiety levels are way way down. All good things. 
Liv’s birthday trip to Orlando
– I’ll continue to hit the same income numbers and work to develop Beautycounter into its own full income. I feel like in the blog world, we aren’t very transparent about the business aspect of it all. There’s a lot that goes on behind the scenes, and if you guys are down, I’d like to share more of that. I used to love when Pinch of Yum did income statements because it inspired me to continue to work hard. When I first started to make an income from the blog, about 99% of it was from ad revenue. Now earnings are a mix of ad revenue, sponsored posts/brand partnerships, product sales, Beautycounter, affiliate income and freelance work. I like that the change in structure has encouraged me to diversify a bit, so that if something drops off (like if I don’t have any sponsored posts that month) something else fills in the gaps (like Beautycounter or Fit Guide sales).
– Create a Home Workout Warrior video series to share in the spring. This is something I’m going to be cranking out in the next couple of weeks! So pumped about this.
– Barre Bootcamp Round 2! The first barre bootcamp was a huge success and it was so much fun to see so many of you complete the plan, change up your workout routine, and see incredible results. I’ve been putting ideas for Round 2 together for a while now, it’s time to get the ball rolling.
– A prenatal workout series. I had big plans to film prenatal workouts while I was pregnant with P, and ended up only filming like 2 because I felt so uncomfortable. (It all made sense when she was born at 10 lbs 13 oz.) My good friend Katie is pregnant and she said she’s down to film some prenatal workouts for you guys, so I can’t wait to write the workouts and put everything together. (In the videos, I’ll likely perform 1st trimester versions of the exercises and she’ll do 2nd and 3rd trimester modifications.)
– Continue to build the podcast. The podcast is still a little baby in the grand scheme of my brand, but it’s something that I’ve really enjoyed this year! I mean, I get to wear pajamas and talk to interesting people, so I’m obviously a big fan.
– Continue to work with Beautycounter because I love the products and mission so much. It’s a small piece of my weekly work load, but I’m excited to continue to share these amazing products with those I love. (PS I need to do another giveaway because my stash here is getting intense.)
– Continue to work on my patience and grace. I feel like this is always a work in progress, but anything I can do to make myself feel more calm and centered in the chaos is worth it to me. I’m going to dedicate more time to meditation – I’ve only been able to sneak in 5 minutes here and there lately – alone time (this is when I recharge! Even if it’s just 15-minute shower, without children drawing on the shower door with their fingers and commenting on my body lol, I feel like a new person), and letting things go that don’t matter. I’m kind of a freak about keeping the house clean and a couple of times recently I went to bed with dishes in the sink because I was so tired. It’s prioritizing the things that are worth it.
– Read more. Reading is one of my very favorite things and I feel like I made more time for it in 2018. I’m going to be reading something at all times, even if I only have 5 minutes each day to devote to it. My brain also feels like it works better when I’m reading something. 
(Thank you for all of the book suggestions in my last post! The Kindle is loaded.)
– Devote time to a hobby once a week. I’ll unearth my ukulele when it gets here from Georgia and take more flamenco classes, even though I’m riding the struggle bus with putting the arm work and footwork together.
– TRAVEL. I finally feel like we hit a sweet spot for traveling with the girls and I’m looking forward to some upcoming trips. We have a Disney cruise booked for early summer and the girls and I are taking a special trip to Orlando later this month. I’m already looking at Hawaii travel packages now that we’re back on this side of the world.
– I don’t have any huge health or fitness goals for the year besides my annual goal for consistency. I try to consistently work out, eat well, sleep (as much as possible!), hydrate, and take care of my mental health. Sometimes things fall off the radar or are off weeks and it’s NBD. I know I get back into it when I can.
– Try to eliminate toxins from our life where it makes sense and try to be more green wherever possible. We already pay attention to the ingredients in our food and personal/health products (yay Beautycounter), but I’ve transitioned our storage containers to glass and we recently got an Avocado mattress. (The company sent it to me but this post isn’t sponsored at all. I’ll write about it more in Friday Faves but we really like it so far.) I’m trying to use cloth more than paper towels and avoid food packaging when we can. (Recently I brought my own food containers to the prepared foods section at Whole Foods and they were totally cool about it.) I’d love any ideas you have for this! (Some ideas: these reusable straws and this on-the-go cutlery.)
Are you setting goals or resolutions for the New Year? I’d love to hear them! I’ll share some of my fave goal-setting tips this week, too.
Happy New Year’s Eve! Thanks for stopping by the blog and hope you have a wonderful night.
xoxo
Gina
The post Looking back on 2018 + my goals for 2019 appeared first on The Fitnessista.
Boxing is more than hitting things really hard to get out frustration. Professional boxing coach Leyon has the tips to perfect your punch.
The post We Tried it For You: Boxing appeared first on Under Armour.
Nutrition (and timing it correctly) is a critical part of every runner’s training. Let our experts give you the rundown.
The post What to Eat, Drink & When appeared first on Under Armour.
Trapeze isn’t just for circus performers anymore. This activity takes strength, coordination and teamwork.
The post We Tried it For You: Flying Trapeze appeared first on Under Armour.
When it comes to running, there’s no such things as too little, too slow or too short. But if you eventually want to increase these things, these tips will help you get there.
The post How Fast & Far To Run appeared first on Under Armour.
While kayaking can be a great way to relax on calm water, taking it to the ocean will provide a whole new set of challenges.
The post We Tried it For You: Ocean Kayaking appeared first on Under Armour.
You might think running form is all about what you do with your legs and feet, but your upper body can play a huge role in your running efficiency.
The post Upper Body Form appeared first on Under Armour.
Hi friends! Happy Friday and happy last weekend of 2018. I feel like I haven’t seen you in so long! We have so much catching up to do. I’ve spent the past week enjoying the holidays with the crew and each day has been incredibly full. There were many days that have blurred together – so often I can’t remember what we did yesterday – and this week, I’ve found myself constantly wondering what’s happening and what day of the week it is.
The girls are the best ages right now and it’s been my favorite winter break so far. We go to bed, and instead of feeling totally spent, I can’t wait to wake up and do it all over again. I also don’t miss school drop off AT ALL. We’ve slept until at least 8 or 8:30 every day (a Christmas miracle! Just don’t ask what time we go to sleep), and it’s such a treat to enjoy slow mornings instead of the usually before-school hustle. We’ve had such a blast together already and I’m already sad we only get one more week of break. Yesterday while I was putting Christmas stuff away, P said, “Why are you taking down the decorations?” I explained that Christmas was over so it was time to put things away and get ready for New Years. She said, “I’m so sad right now. I miss Christmas already.” Me too, girl.
Gingerbread decorating party with the cousins. I picked up these gingerbread sets at World Market on Black Friday and they were PRE-ASSEMBLED, which was clutch. We listened to Christmas music while we decorated, and the kiddos ate about 5 pieces for every one that went on their house. Doin’ it right.
Cheese board from our girls’ night gift exchange. My friend asked me to make a board, so I rolled up with my enormous paddle and all of the cheeses/toppings in a bag. It still came together pretty well and I added some festive touches (rosemary, pomegranate) along with the usual staples (different cheeses, charcuterie, Skinny Dipped almonds, Whisps, Simple Mills crackers, olives, jam, mustard, dried fruit, fresh fruit, etc.).
Holiday nails. I still love the dip powder! I found an awesome place in Tucson if any of my local friends want the info.
Christmas Eve, getting ready to head to my dad’s house. We feasted on tamales, enchiladas, beans, rice, and a festival of desserts before opening gifts with dad’s side of the fam. The weather was also gorgeous so all of the cousins could run around and play on their backyard playground.
Our favorite guy was missing the festivities, but we’re excited to see his face again soon. No egg nog was consumed in his honor. It just isn’t the same without him exploding it all over the kitchen.
Santa came!! The girls were pumped. They loved all of their gifts, but some of the hits were the melting snowman in their stocking, the enormous giraffe, this doll house, this ET book, and their Caboodles. They’ve absolutely loved filling them with little treasures. P also asked for “gym clothes” this year – I told you guys that she’s really into running right now – so she really enjoyed trying on all of her new outfits. She’s rocked athleisure every day this week.
My dad and stepmom got Liv a Hatchimal and watching that thing hatch was a hoot. We were all huddled around the Hatchimal intrigued and elated by everything that was happening. You’d think a live baby animal was being born at my dad’s house. No, it was an electronic bird pecking its way out of a giant toy egg. What is this life?
Cinnamon rolls on Christmas morning. We had brunch here at the house, so I made nana’s famous egg dish, the best cinnamon rolls, mimosas, and coffee, and madre brought over tamales, rice, beans, grammies, and coffee cake. I also set out a cookie tray from all of the baking we did over the past couple of weeks. (It makes it so easy to freeze everything and they set it all out on xmas. It tastes totally fresh and you can have a better variety that way!) We spent the day eating, opening gifts, drinking mimosas, and watching Christmas Story before heading out to see the new Mary Poppins movie. (I LOVED Lin and Emily Blunt, but don’t hate me.. I found the music to be underwhelming. We still had a great time and let’s be real, if you put me in a dark room with an enormous vat of popcorn I’m going to be happy no matter what happens.)
This hair tie holder! This holds your hair ties so you don’t get weird dents in your arm.
Beautycounter is having a HUGE sale. Check it out here! (If you haven’t tried anything yet and need help with products, please let me know.)
They’re selling out of a lot of products quickly, but you can still get the Instant Awakening Trio (which has the peel — my very fave product), mini lipgloss vault (all of the colors are flattering ) and this gorgeous palette. If you have New Year’s goals so switch to safer skincare, now is a great time to try out some of these incredible staples.
Thank you so much to WebMD for featuring me in this article about the new exercise guidelines.
My latest post for the WebMD blog can be found here! This one is all about working out when you don’t really feel like it.
Hilarious tweets from parents.
Give me all of the scheduling and productivity hacks.
5 things to keep in mind for New Year’s resolutions
4 workouts everyone needs to try
Steps to accomplish your fitness goals
Back in the fitness game workout
This Pinch of Yum chicken, lemon, and asparagus recipe. It was so easy to put together, and we enjoyed it one evening with sweet potatoes from the Instant pot. Dinner was served in about 15 minutes.
This glorious plate of grammies on the table on Christmas morning.
Happy Friday, friends! I’ll see ya on Monday sharing my goals for 2019 and some tips for going after your fitness and health goals!
Have a wonderful weekend and thanks for stopping by the blog today. <3
xo
Gina
Random question: what was the best book you read in 2018? After finally finishing Eleanor Olliphant is Completely Fine (and feeling very down when it ended. No spoilers, but the ending just was rough/sad for me) I’m on the lookout for something new!
The post Friday Faves appeared first on The Fitnessista.
Though it may occasionally feel like it, you don't actually have to stay in and eat nothing but Top Ramen to meet your financial goals. In fact, it's possible to make your lifestyle more personally rewarding while spending less (or just spending differently).
After getting our basic needs met, what we want to use our money for is unique to each of us: Some of us are looking to build more peace of mind in the form of bigger savings; others are looking for the freedom to leave their jobs or the opportunity to travel more. What we all have in common is that we only get to spend each dollar we have once, so we can all try to allocate our spending in the way that's going to make us the happiest in both the short and long term. Here's how to maximize your joy per dollar:
A lot of us can fall prey to automatic spending. We can get into a pattern of spending simply because we are in the habit, even spending just because other people are doing it. I used to buy lunch out every day with my coworkers until I realized it was costing me thousands of extra dollars each year. And the nearby take-out options weren't even that delicious.
One of my favorite ways to reconnect with my spending is to write down every dollar I spend in a money journal. Much like a food journal can bring mindless snacking to your attention, a money journal can bring unconscious spending to your attention. When I started keeping a money journal, I realized I was stopping for frozen yogurt and grabbing random snacks at the corner store way more than I thought—and it was really adding up!
It sounds really simple, but magical things happen when you become aware of what you're really spending money on. You might even find yourself deciding not to purchase something because you don't want to write it down. I found myself waiting the extra 20 minutes to get home instead of buying a snack on the go and walking a lot more rather than hopping in a taxi. Every purchase became a lot more conscious.
You don't have to keep your money journal perfectly, either—it's not a big deal if you forget to write down every single pack of gum. If you find you've stopped using it, and your bank account is suffering, you can always just pick up where you left off and get back on track. One of the sneakiest ways to cheat ourselves of what we want most is to give up as soon as we're not perfect.
Take some time to reflect on what's really, genuinely important to you. What experiences mean the most in your life? Maybe you value travel and find exploring new cultures and taking a break from your own life eye-opening and rejuvenating. Maybe a primary goal in your life is to own your own business. Maybe you want to spend more time with friends and family. There's no right or wrong answer here. Go with your gut rather than what you think you should choose.
Also, is there anything that you'd like to have in your life that you are currently saying no to because of financial limitation? I wanted to travel more but thought I couldn't afford it. Others might be putting off starting a hobby, taking a class, or purchasing a piece of furniture.
Take this exercise further by creating a values statement. This is essentially a mission statement made up of our values, which can become a roadmap for our lives and help us make every decision easier—financial or otherwise.
We tend to look at our expenses in isolation. For example, lunch today costs $15 and your trip to Florida next month will cost $1,000. The problem with this is that we don't see the true impact of each expense. Take a look at each expense you have annually. For example, if you have lunch out three times per week, 52 weeks per year, that's $15 x 3 x 52 = $2,340. When we take an annual look, it's a lot easier to decide if something is worth it to us, and it's also easier to reallocate expenses that are not worth it to something more important.
This might sound tedious, but it's worth the work. It also doesn't have to be perfect—you can ballpark it. What does a particular spending habit of yours, such as lunches or after-work drinks, cost on average? About how often do you purchase them? If you aren't sure, take a look at a recent bank statement or two to get an idea of your behaviors.
Once you know both what's most important to you and have a better idea of where your money is going, you can take a step back and see if your spending aligns with your values.
When I first did this exercise, I realized I was spending $1,570 per year on my daily latte. I really valued travel, so I decided to reallocate my coffee spend there. I started drinking the free coffee at work and took a trip to Spain with my cousin using the $1,570.
That said, I work with many people who consciously decide to continue buying their daily coffee out. It brings them joy and is important to them. That's the beauty of this exercise—again, there is no right or wrong answer. It helps us take an honest look at what's important to us and decide how to spend our hard-earned cash.
This is an exercise you can do over and over. Each time you take the steps to become more conscious about your spending, determine what's important, and look at your annual expenses, you'll find ways to further align your spending with your values and make your spending more meaningful.
Ashley Feinstein Gerstley is the founder of the Fiscal Femme and the creator and author of The 30-Day Money Cleanse. For more, sign up for Ashley's weekly Money Musings, where you get a textbook's worth of money knowledge in two minutes.
These tips will help you conquer any hill and come out stronger on the other side.
The post Hill Running appeared first on Under Armour.
In many Latin American cultures, the most iconic part of New Year's Eve isn't fizzy drinks—it's a cup of grapes. Las doce uvas de la suerte, or the 12 Grapes of Luck, is a Spanish tradition I look forward to every year for a variety of reasons, and the biggest one is… it's just better than a New Year's resolution.
Most of us have, at one point or another, made a promise to ourselves as one year ends and another begins, whether it was to start an exercise routine, get a new job, quit smoking, or finally finish long-neglected home repairs—the New Year's resolution is as much a cultural fixture as Champagne and noisemakers.
And a lot of the time, it seems like failing to live up to that promise is part of the ritual too. Gym memberships swell in January and peter out over the next few months, and most of us seem to forget our yearly goals as soon as we declare them. I've fallen into that trap as well, barely even remembering my resolution until it's time to make the next one—but then I remembered that my people have a better way: the 12 Grapes of Luck.
For the uninitiated, the 12 Grapes of Luck involves eating 12 grapes as the year ends, assigning each one a goal, intention, or hope. Some versions suggest attaching each grape to a specific month, as an additional promise that the grape will be fulfilled in or by that month. They are not necessarily all concrete plans or under one's control, and they don't have to bear any particular relationship to one another. "Learn how to crochet," "patch that hole in the wall," "travel more," "get my passport sorted out," and "finish writing my book" are all valid grape goals. That flexibility is the true beauty and power of this tradition.
Some people can tackle a large task without separating it into smaller pieces or setting up checkpoints for themselves to see how close they are, but for most of us, that is way too big an ask. Most people face super-large goals that way with doubt—especially since we tend to register anything short of perfection as failure. Besides, it stings less not to try at all than to fail.
But by not sticking to this difficult formula, the 12 Grapes of Luck leaves room to think more broadly and abstractly about one's vision for the future, and from there, about how to achieve it. It enables you to break down a big challenge, such as completing grad school or building a cabin, into monthly segments for better planning. Personally, it gives me space to express hopes for the future, such as traveling, that don't need to be achieved, so much as set up by getting the rest of my life in order.
I've also used them to complete gigantic personal projects, like my Dungeons and Dragons campaign setting. I've used this ritual as motivation for longer-term goals, like getting a job that pays me what I'm worth. I've also used it as a promise to myself to do everything from working on my mental health to learning how to take care of my curly hair.
Even now, I keep last year's list handy to focus my efforts for the year to come—to make sure I am always advancing on my goals. For the past few months, I focused on getting my memorial tattoo for my grandfather, finding a job that will help me live better than I do right now, taking better care of my fish, learning as much about my people's cooking as I can manage, getting my fishing license, filling up my rainy-day fund, and finally, deciding next year's goals.
And now, I'm eating 12 more grapes.
Alyssa Gonzalez writes about Hispanic, transgender, autistic, and atheist issues on her blog, The Perfumed Void. She lives in Ottawa, Canada, with a menagerie of pets. Find her on Twitter @fishlyssa.
It’s that time of year again: the one where we all commit to self-improvement, better health, and taking better care of the planet. We join gyms, buy snazzy new bullet journals, fill our fridges with pounds of fresh produce (which we are definitely going to eat before it goes bad this time, right?). And if we’re of African descent and rocking natural hair, we probably are also promising ourselves that this is the year that we get really serious about committing to giving our hair the TLC it truly deserves.
Choosing to go natural is a big decision. From school to the dating world to the workplace, wearing natural hair can add a whole ‘nother level of discrimination to a life already full of challenges. But it can also bring great joy, pride, and a connection to our ancestors. Whether you’re just beginning your natural hair journey or are recommitting to the #teamnatural life, New Year’s is the perfect time to get yo’ life and your hair in order. To help you on that journey, we’ve collabed with Marisa Wilson, a hair-care expert based in York, Pennsylvania (Beneath the Surface Salon) to compile a list of New Year’s resolutions to help your hair be its natural, healthy, Black, and beautiful self.
If at all possible, find a stylist who specializes in African-descent hair to do a consultation. We turn into private detectives with every Tinder match, but often, we don’t properly investigate to find out more about our hair and how we can give it love. Learn not just the curl pattern of your natural hair (most of us have a few different curl patterns on different parts of our head), but your hair’s texture, porosity, and moisture status. Wilson notes that this is particularly important for folks with mixed/Afro-latinx hair.
You know you need to keep your hair moist, but the how of it can be elusive. Do we use the LOC method? LCO? Pre-poo? Co-wash? The information you gain in your consultation can help decide on the exact products you’ll want and the order to apply them, but most natural moisture routines will have a few features in common, namely:
We’ll provide a list of Holy Grail products below, but Wilson’s No. 1 go-to is one you can pick up right at the grocery store: coconut oil. While the debate still rages over whether this exquisite elixir is a friend or foe to our diets, its benefits for our hair are well-established. It contains antifungal and antibacterial properties, adds protein to hair, provides a good balance between penetrating moisture and sealing moisture, and can be used on both hair and scalp (talk to your stylist about whether you should be oiling your scalp! Not everyone needs to, and the needs can change depending on time of year and other factors).
If you’re just beginning your natural hair journey after relaxing, there are two main approaches: You can go with the "Big Chop" or "Transitioning," growing it out until there’s enough length to comfortably cut off the relaxed hair. Either way, shears will be involved. You’ll watch your hair fall to the floor and maybe shed a tear or two—but it’s going to be OK. Promise.
If you’re well into your natural hair journey, you know that it’s crucial to keep up with regular trims. Split ends not only look raggedy, but they can also thwart your efforts to grow your hair. Though there are products that can temporarily seal the ends and improve the appearance, it’s inevitable—those ends will continue to move up the hair shaft until either they’re cut off or they break off. Wilson notes that neglecting split ends can result in a vicious cycle where the ragged ends cause the hair to lose moisture, and then the lack of moisture promotes split ends... and on and on.
Wilson recommends getting your ends trimmed every six to eight weeks, and there are also some tell-tale signs that it’s time for a snip:
We know, we know, we should be covering our hair at night! But when the Netflix coma beckons, what are we to do? Well, Wilson echoes the wisdom of our mamas and grandmamas—at least do something. Put something between your precious strands and the evils of friction. Whether it’s a silk/satin scarf, a bonnet, a silk-lined cap, or just a silk pillowcase, any level of protection is better than none. And doing so will also help your hair retain moisture.
It’s also time to embrace the pantheon of protective styles: Whether you want to go with wigs, braids, twists, weaves, or updos, there are so many ways to give your natural hair a much-needed break to recover health and gain length. The idea is to infuse your hair with moisture and tuck the ends away from the stresses of the world (if only we could do that with, like… our entire lives!).
This author can attest to the beauty and utility of protective styles: The first time I tried to go natural, I failed miserably. I was definitely not living my best naturalista life. This time, I’m about 18 months into my journey, and simple protective styles are saving my life. Once I got over the ridiculous shame of not learning how to do them in my childhood, a few quick YouTube videos on flat twists, bantu knots, and simple braids rocked my world in all the best ways.
Wilson notes that natural hair can be straightened safely, especially via a silk press, if we remember the magic words: heat protectant, heat protectant, heat protectant! She also pointed out one often-unrecognized cause of damage this time of year: our cold-weather gear. From coat collars to hoodies to scratchy scarves, all that rubbing can cause trauma to our tresses. Once again, a simple silk scarf can save the day.
While what we do has the biggest impact on how our hair behaves, using good products can certainly give a much-needed boost. Wilson named some of her faves…
These resolutions will help your year and your hair get off to a great start—and whatever you do, remember the biggest gift we have as people of African descent: one another. Whether you consult a stylist, Youtube videos, blogs, or just friends, no question is stupid, no challenge is insurmountable, and when we consult with each other, we access the wisdom of our ancestors.
Jessica Davis is a makeup artist, nurse, and pastoral counselor (weird combo, but it works!) based in the Philadelphia area. You can see her beauty posts and contact her for mua services on Instagram or read more from her on Medium.
Every time I wash my dishes, I face the eternal question: Am I making my plates more dirty by using this week-old sponge? Perhaps my dining ware gets dirtier than average, but sponges seem to go bad about 3.4 minutes out of the package. But, what am I, a millionaire? I can't go buying new sponges every other day.
Though it's great (and environmentally friendly) to try to clean and reuse sponges and other household products, some of them just can't be sanitized. For example, an old kitchen sponge holds about 82 million germs per square inch, according to a study published in Scientific Reports. And don't even bother with the old "zap it in the microwave" trick. The study also found that regularly sanitized (via microwave, boiling, and bleach) were just as contaminated as never-cleaned sponges.
Does that mean every sponge is one-and-done? What about loofahs, razors, and other limited-use products? To answer these questions (and stop potentially spreading E. coli all over my dishes), I asked cleaning and lifestyle experts to find out how long we can use these household items before they need to go. Luckily, most things don't need to be thrown out immediately, though there are a few items that'll need to take a quick trip to the garbage can.
Now that we know sponges are a hotbed for dangerous bacteria, how often do they need to be replaced? Emily McCrary-Ruiz-Esparza, the brand editor at House Method, suggests trusting your nose. "Kitchen sponges should be thrown out as soon as they smell anything but neutral," she says. If you're still not sure, McCrary-Ruiz-Esparza suggests replacing them every one to two weeks.
For a longer-lasting kitchen cleaner, you have a couple options, according to Leanne Stapf, vice president of operations at The Cleaning Authority. First, you can use a microfiber sponge. "If you clean your microfiber sponge regularly, you could get one to two months of use before it will need replacing," Stapf says. So while they're more expensive, they last more than twice as long as the typical sponge.
Second, you can use a plastic dish brush. "The bristles of dish brushes tend to shed moisture faster than sponges, meaning they don't develop as much bacteria and bad odors," Stapf says. "They're also very easy to clean!" Put the brush on the top rack of the dishwasher and wash with the rest of your plates. And if you don't have a dishwasher, wash the brush with hot water and soap and use a fork to pick out errant food particles. Also, you should sanitize these brushes by soaking them in distilled white vinegar once a week, according to Stapf. With that kind of care, the kitchen brush will last one to two months.
Now, that's way too much work for a clean-aphobic person like myself, but as long as you throw out your kitchen cleaning items when they start to smell and never go past two months of use, you should be fine.
Dish towels can be a real cleaning danger zone. They're a great alternative to using paper towels, which reduces waste. But they also live in a bacteria hotbed, and it's easy to forget these little towels when you're lugging your laundry to your building's one washing machine.
First of all, you probably need to wash your dish towels more frequently than you currently do. "Dish towels see a lot of wear and tear, which is why they need to be cleaned so regularly," Stapf says. "As often as every other day!" Oh, boy. I barely wash my own body every other day, let alone my dish towels.
Still, just as with sponges, dish towels usually stay damp and are exposed to harmful germs like E. coli and salmonella—so they're a bacterial breeding ground. In addition to washing the towel three to four times a week, you should replace them as soon as they get damaged. Though Stapf doesn't have an exact timeline for the trash, she says "once spots and stains become visible following a wash, that's when you know it's time to toss it."
I once had a bath towel that got so dirty and gross-smelling, no wash could possibly fix it. When it came out of the drier still semi-hard from general crud, I had to let it go. Now, this was in my poor, New York City-dwelling days when I had to haul 60 pounds of laundry down to a laundromat that always smelled vaguely of ammonia and BO. So... try to keep your disgust at bay.
But what if you're not a garbage person? How long do bath towels last with regular washing? So first off, your bath towel is still probably filthy (sorry). If you want to take a trip to Vomit Town, read Business Insider's rundown of all the terrible bacteria growing in your towel right now. According to the article, you should wash the towel after every three uses to avoid a colony of germs using your towel as their home.
But even when you keep up a twice-weekly cleaning regimen, the towels won't last forever. Stapf recommends applying a similar rule to dish towels—if it starts to get threadbare or worn, throw it out. Basically, if it doesn't feel absorbent, let it go. Usually, bath towels are made with sturdier materials, so they'll last longer than their kitchen cohorts. Luckily, that means a towel can last about two years (as long as you aren't a super gross-o like me).
First of all, remember that you can wash your bath mat in the washing machine along with the towels, Stapf says. Yes, they often have that weird plastic-y, rubber stuff on the bottom, but it won't melt or bend in the wash. And bath mats don't need to get cleaned every three days. Instead, every one to two weeks is fine, according to Stapf.
Only every two weeks? Bath mats are suddenly my new favorite thing. Still, they will lose their absorbency, much like towels do—so when that feeling goes (usually in about two years or so), get a new one. Again, this can vary based on the type and quality of bath mat, so trust yourself: If it makes you sad to look at your bath mat, treat yourself to a new post-shower rug.
"No matter your preference, these shower items need to be replaced every three to four weeks," Stapf says. That's not too surprising, since their only job is to clean dirt off your body, then sit in a hot, wet, steamy room.
Before you toss these aside, Stapf says it's best to clean your loofahs and washcloths with soap and hot water at least once a week—and to try to let them dry out as much as possible. If they never fully dry, mold will form, and that'll cut their lifespan in half.
Shaving with an old razor is not only unpleasant, but it's also possibly dangerous. "When razors are constantly exposed to water, rust could appear, which means you will have to change the blade right away," says Marieta Ivanova, cleaning and home improvement expert for Fantastic Cleaners Brisbane. If you cut yourself with a rusty blade, you have a greater risk of infection. Though it's not likely you'll get tetanus from a rusted razor, it could happen. And even if you stay perfectly healthy, shaving with a dull blade just plain sucks.
Ivanova suggests throwing away your razor if it has any trace of rust. If there's no rust, it really depends on how often you use the razor to know how long it will last. Sadly, there are no hard-and-fast rules here. Ivanova says that when a blade starts to pull or tug at the hair, then its time is over. If you have coarse hair that you shave every day, that could happen in a week. If you shave less than weekly, the blade could last a month or two.
All in all, pay attention to how the blade feels. If it doesn't run smoothly over the skin or doesn't seem to be removing as much hair as it once did, then you should probably bust out the replacement.
The American Dental Association has a pretty hard-and-fast rule for dental tools: Toothbrushes (or toothbrush heads for electric versions) need to be replaced every three to four months. Get rid of the brush even sooner if the bristles are frayed or misshapen.
Recently, a dentist asked me how often I replaced my toothbrush. So start throwing these out more often (or get ready to add them to the list of things you lie to your dentist about).
I still have a hairbrush from fifth grade. I don't know why. It's nothing special, but it seems a shame to throw it out when it still technically functions.
Stapf does not recommend this kind of brush hoarding. "Residue and natural oils often build up on the bristles of your brush, so it's important to clean it twice a month." Over time, this gunk and oil can't be properly cleaned and often the bristles lose their effectiveness. "Depending on usage, brushes last from six months to a year."
Excuse me for a moment... I suddenly have a lot of brushes to throw away.
"Makeup brushes can trap dead skin cells, dirt, and oil from your face and residual makeup within the bristles, creating a breeding ground for bacteria if they are not cleaned regularly," Stapf says. Ah, there's an infection waiting around every corner.
Fortunately, makeup brushes are easy to clean and don't need to be replaced that often. Just clean them at least every week (for well-used brushes) with a mild soap, let them dry completely, and you're safe!
According to Stapf, the bristles will tell you when to dispose of the brushes. If they start to fall out, lose their shape, or feel hard, throw them away. This can sometimes take a year or more to happen, so your favorite brush shouldn't have to head to the trash any time soon.
For makeup sponges, you have to be a little more careful. Still clean them at least once a week, but it's even more important that they dry completely. It's easy to let a damp makeup sponge live in your bag for a couple of days, and that'll bring about mold and germs.
If the sponge smells bad, let it go. If it still feels absorbent and applies makeup properly, then it should be safe to use. Just keep it dry, soap it up from time to time, and you should be able to use for about three months.
It's not a good idea to reuse the Aquafina bottle you impulse-bought in line at the grocery store for very long. Though the rumors about cancer-causing chemicals leaching into your water via plastic bottles was debunked, disposable bottles aren't meant to be cleaned. Since your mouth + water = bacteria, bottles need to be thoroughly cleanable to avoid germ overgrowth.
But what about sturdy, reusable bottles? Sadly, like so many things in our lives, they're also filled with germs. A small study from Treadmill Reviews (not quite Johns Hopkins, but it looks fairly legit), found that every type of reusable plastic bottle was full of bacteria. For some, they were as bad as licking your dog's chew toy.
Plastic is tough because it can quickly form small cracks and cuts that hide bacteria. If you clean your bottle every day, without scratching the interior, the bottle should be safe to use for a few months, according to Ivanova. But, really, it's better to throw the plastic bottle away and opt for a stainless steel version. Those are scratchless, easy to clean, and make a cool dinging sound when you tap them. The dinging sound isn't of great importance, but it does give me a weird joy.
With diligent cleaning, a lot of your household items can live a fairly healthy life. But whenever a product starts to fade, tear, or smell unseemly, the best thing to do is get it out of your house and kiss that bacteria goodbye.
Amber Petty is an L.A.-based writer and a regular contributor to Greatist. Follow along as she shares her weight-loss journey in her new bi-monthly column, Slim Chance. Take singing lessons from her via Sing A Different Tune and follow her on Instagram @Ambernpetty.
