Tag: Healthy Living Guide

A β€œQuiet Life” Mindset Is the Key to Romanticizing Your Life–Here’s How to Practice It

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First, there wasΒ quiet quitting, then cameΒ quiet luxury. The next iteration of the β€œquiet” trend taking over TikTok is the quiet life. As the antidote to the hustle culture, the quiet life embodies slowing down and romanticizing the simple things in your every day. What’s not to love? According to the 83.2 million views ofΒ #quietlife, absolutely nothing. Ahead, I give the rundown of what the quiet life looks like and how to live it effortlessly (β€œeffortlessly” being the operative word). Your first order of business? Ditch the go-go-go routine in favor of hygge vibes and small moments of pleasure.Β 

What is the β€œQuiet Life?”

Whether it’s a TikTok of a calming morning routine, low-key activities like journaling, knitting, and cuddling your pet, or a quiet evening spent solo and sans phone that you’ve come across on your FYP, the β€œquiet life” centers around taking it slow AF and savoring the present. There are no packed to-do lists or schedules with back-to-back meetings and plans to keep up. The quiet life encourages getting off the hamster wheel of life and letting go of the pressure to always be doing something or achieving more. Instead, insert the warm, fuzzy feel and embrace doing less, reconnecting with yourself, and hitting reset.

As hard or uncomfortable as it may be to shut off social expectations, distractions (we all could use aΒ dopamine detox), and your mind, settling into a quiet life can do your mind and body some good.Β According to Psychology Today, slowing down lowers stress and blood pressure, enhances decision-making and other cognitive functions, and restores emotional equilibrium. β€œIn allowing ourselves to experience the present–rather than rushing toward the future–we become more attentive to what is happening around and within us, and to savor it,” wrote Susan Avery Stewart, Ph.D. What’s more,Β a study published inΒ Brain Structure and FunctionΒ found that two hours of silence each day could foster the growth of new cells in the hippocampus (good for improved memory, emotional regulation, and learning ability).

https://www.tiktok.com/@easy1uvrs/video/7219166928705801514?q=quiet%20life&t=1690593196468

How to Live It

Add β€œquiet” practices to your life instead of replacing routines

There’s no right or wrong way to practice the quiet life, and it doesn’t mean always saying β€œno” to the more stimulating pleasures of life such as happy hour, social media, or TV. Instead, it means striking the right balance between your favorite quiet life pastimes and unplugging that works for you. Translation: Intersperse responding to emails, Netflix binges, and scrolling with taking a stroll, going on a date with yourself to your local coffee shop, or entering your cottage-core era (think: painting, baking, and flower-picking).Β 

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Identify what boundaries you need to set

Not sure where to start? Self-reflect on why the quiet life is appealing to you. Are you riddled with anxiety? Do you feel the need to go harder, better, faster? Are you in the habit of multitaskingβ€”whether it be eating with the TV on, listening to a podcast while walking, or posting threads as you prepare dinner? Then, decide what boundaries you want to set. Maybe that looks like having a meal out on your balcony and leaving your phone inside or taking a break from social media on the weekends and filling the time you’d otherwise be doom-scrolling withΒ a chill hobbyΒ likeΒ readingΒ or developing your green thumb. Whatever floats your boat, lean into and romanticize it.Β 

Be more mindful in your everyday

If there’s one main takeaway from living a quiet life, it’sΒ being more mindfulΒ of your actions, sensations, thoughts, and feelings. The best part? When we are mindful, we become the drivers of our own lives. Instead of just going through the motions (hi, hustle culture), we are intentional in our decision-making and can fully appreciate the gentle moments.

5 Powerful Lessons I Learned From Beyoncé’s Detailed Wellness Routine

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Whether or not you’re lucky enough to witness Queen Bey in all her resplendent glory IRL on herΒ RenaissanceΒ tour, you probably know the music and fashion mogul exudes a certainΒ je ne sais quoi.Β While she makes β€œhaving it all”—a beautiful family, rewarding career (rather, empire)β€”look ***Flawless, it hasn’t come without sacrifice.Β In an interview withΒ Harper’s Bazaar, BeyoncΓ© revealed that she’s been guilty of putting her work above her self-care. β€œI think like many women, I have felt the pressure of being the backbone of my family and my company and didn’t realize how much that takes a toll on my mental and physical well-being,” she toldΒ Harper’s Bazaar. β€œI have not always made myself a priority.” 

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But in the same interview, which was published before Beyoncé’s 40th birthday, she alluded to β€œa renaissance emerging.” And, sure enough, it hasβ€”both in her music and self-care practices. Ahead, the positive rituals she’s drawn from past generations and put her spin on. Spoiler: They’re all sure to be Bey Hive-approved.

CBD can help you sleep.

Life on tour is gruelingβ€”riding on a bus for hours, giving it all on stage, living out of a suitcaseβ€”so you know it disrupted Bey’s beauty sleep. β€œI’ve personallyΒ struggled with insomniaΒ from touring for more than half of my life,” she disclosed. Beyoncé’s go-to remedy for her insomnia is CBD. β€œI discovered CBD on my last tour, and I’ve experienced its benefits for soreness and inflammation,” she described. β€œIt helped with my restless nights and the agitation that comes from not being able to fall asleep.”

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While there’s not a one-size-fits-all sleep solution, Tom Greenspan, a sleep expert, sleep science coach, and Co-Founder atΒ VS Mattress, expressed that the supplement does help the mind and body relax: β€œCBD for sleep may be more beneficial for those with anxiety issues or insomnia, due to its calming and anti-inflammatory effects.” If you’ve tried taking a relaxing soak, cutting off yourΒ caffeine habitΒ at 3 p.m., and resisting the urge to TikTok the night away (a feat in and of itself) to no avail, ask your doctor about using CBD as a method to relax the body before bed.

Honey is a healing superfood.

Queen Bey has added beekeeper to her already impressive resume, tending to her very own colony of beesβ€”and I’m not talking about her loyal fanbase. β€œI found healing properties in honey that benefit me and my children,” she expressed toΒ Harper’s Bazaar. β€œAnd now I’m building a hemp and a honey farm. I’ve even got hives on my roof! And I’m so happy that my daughters will have the example of those rituals from me.” With phytochemical, anti-inflammatory, antimicrobial, and antioxidant properties, honey isΒ a natural therapeutic agentΒ withΒ many health perks: It can promote wound and burn healing, boost immunity,Β improve digestive issues, soothe a sore throat and cough, andΒ enhance brain health. Just make sure you opt for raw or manuka honey so you’re getting the real thing (AKA the ingredient that has all the health benefits) rather than a processed version with added sugar.

Your body is always communicating with you.

Thanks toΒ diet culture, we often use physical appearance to determine our health and we can easily neglect what our bodies need. And celebrities, including BeyoncΓ©, are not immune to it. Once subjecting herself to aΒ β€œno bread, no carbs, no sugar, no dairy, no meat, no fish, no alcohol” dietΒ before her tours, she vowed never to push herself that far again. β€œIn the past, I spent too much time on diets, with the misconception that self-care meant exercising and being overly conscious of my body,” BeyoncΓ© voiced toΒ Harper’s Bazaar. β€œMy health, the way I feel when I wake up in the morning, my peace of mind, the number of times I smile, what I’m feeding my mind and my bodyβ€”those are the things I’ve been focusing on.”

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She continued, β€œI’m learning to break the cycle of poor health and neglect, focusing my energy on my body and taking note of the subtle signs that it gives me. Your body tells you everything you need to know, but I’ve had to learn to listen.” The lesson to be learned: Tune out engrained rules diet culture has taught us, and listen to, honor, and fuel your body accordingly.

Boundaries are your right, not a luxury.

Celeb or not,Β establishing healthy boundariesΒ to build a solid foundation for healthy relationships with yourself and others should be a priority in becoming the highest, most authentic, and happiest version of yourself. β€œThroughout my career, I’ve been intentional about setting boundaries between my stage persona and my personal life,” BeyoncΓ© shared with Harper’s Bazaar. β€œI’ve fought to protect my sanity and my privacy because the quality of my life depended on it. A lot of who I am is reserved for the people I love and trust.”

Take a cue from Bey and take the time to reflect on your needs and limits in your friendships, romantic relationships, work, etc., create rules to meet them, and rememberΒ whyΒ each boundary you’ve introduced or would like to introduce is important to you. While it may be uncomfortable and take practice following through on your boundaries, you’re a better friend, partner, and co-worker when you advocate for yourself. No matter what context a boundary is set in, it is your right to feel safe, valued, and respected.Β 

Community care is self-care.  

Celebrating powerful women is not just a theme of her record-breaking music (Alexa, play β€œWho Run The World (Girls)”); it’s an essential self-care practice. In theΒ Harper’s BazaarΒ interview, BeyoncΓ© recalls the power of the female community that she’s felt throughout her life, always gravitating toward β€œstrong, grounded women:” β€œI’ve surrounded myself with honest people who I admire, who have their own lives and dreams and are not dependent on me. People I can grow and learn from and vice versa.”

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We’re quick to define wellness within the confines of food, exercise, supplements, and routines. But yourΒ community and connectionsΒ also play a critical role in your health and well-being.Β Dozens of studiesΒ have shown that people who have social support from family, friends, and their community are happier, have fewer health problems, and live longer. Meaningful connection also providesΒ key components to your mental well-being: a sense of belonging, support, and purpose. All the superfoods, vegetables, and gym sessions in the world won’t matter if you don’t have a community to love, support, and laugh with you. Blasting a BeyoncΓ© song here and there to boost your mood wouldn’t hurt either.

Inside Halle Bailey’s Fitness Routine and Nutrition Plan (Spoiler: It’s Motivating AF)

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Playing the IRL Princess Ariel may come across as all glitz and glamour, but don’t let the girl who seems to have everythingβ€”you know, gadgets and gizmos a-plentyβ€”fool you. Actress and singer Halle Bailey went through intense β€œmermaid training” to gear up for (and make a splash in) her starring role in the live-action adaptation ofΒ The Little Mermaid. Thanks to her interview onΒ Live With Kelly and MarkΒ andΒ her trainer’s conversation withΒ Women’s Health, we got the BTS inside scoop on just how Bailey transformed into the mythical creatureβ€”abs, shimmering tail, and all. It doesn’t hurt that Bailey was primed to become the Disney iconβ€”she was in herΒ fitness girlie eraΒ long before she had to take on her strenuous merfolk regimen (if youΒ follow her on IG, you already knew that). Ahead, all the details I gleaned from her workout and diet routine to dip your toes into (pun intended) yourselfβ€”no fin required.Β 

Her Fitness Routine

With a 4 a.m. gym start time, followed by stunt work, then hours either suspended in a harness and wires simulating swimming motions or submerged in a water tank, it’s no wonder Bailey told Kelly and Mark she was in the β€œbest shape of [her] life” while filming the movie. According to Women’s Health, Bailey enlisted the help of London-based personal trainer Sana Shirvani to get her in tip-top, half-human, half-sea-creature shape. It turns out β€œswimming” in the air (gracefully, no less) and pretending not to have human legs takes major core, back, neck, glute, and hamstring strength, so Shirvani had Bailey on a program of full-body strength and conditioning workouts 5-6 times a week to get her β€œstronger, fit, and agile.” 

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β€œWhile the neck muscles are often overlooked in traditional strength training programs, they play a crucial role in providing stability, supportingΒ good posture, and reducing the risk of neck-related injuries,” explained Shirvani in her interview withΒ Women’s Health. β€œWe used a variation of neck isometrics and resistance-based methods, which involve applying resistance without actually moving the neck.” In one of Shirvani’s IG posts, you can see Bailey slaying goblet squats, back extensions, battle ropes, box jumps, hip thrusts, medicine ball slams, and various core exercises (think: weighted side planks and isometric holds).Β According to an interview withΒ Insider, Shirvani implemented progressive overload (read: gradually increasing the weight or the number of reps) in all of Bailey’s exercises. But she doesn’t just stick to weights and cardio for her sweat sessionsβ€”Bailey also mixes it up withΒ hot yogaΒ to decompress while getting a solid workout in.Β 

https://www.instagram.com/p/CRmwujHMzQx/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA==

Her Nutrition Plan

Bailey has her workout routine on lock, and how she nourishes her body is no different. Bailey followsΒ a vegan diet, and Shirvani helped herΒ focus on eating whole foods and proteinΒ to help her build strength and recover from training. That doesn’t mean Bailey shies away from her favorite foods. Her go-to vegan eats? Avocado toast, rice, and bread, which she shared duringΒ BuzzFeed’s Sister TestΒ (ICYMI, Halle is part of the Grammy-nominated, R&B sister duo Chloe x Halle). She’s also not one to pass up on (vegan)Β pizzaΒ and hot dogs (case in point: her TikTok below).

@hallebailey

im so deliriously jetlagged & hungryyy lol watch me rate these vegan hotdogs ❀️#fyp

♬ original sound – halle

As forΒ her plant-based sweet treats of choice? Cheesecake or pancakes fromΒ Crossroads Kitchen, doughnuts fromΒ Sage Vegan Bistro, and homemade gluten-free sugar cookies (a girl after my own heart). And, finally, I’d be remiss if I didn’t mention the sisters’ DIY, vegan-friendly smoothieβ€”made of almond milk, raspberries, blueberries, apple, agave nectar, ice, and vegan protein powderβ€”which they whipped up onΒ MTV’sΒ Fresh Out LiveΒ and enjoyed in champagne glasses. We’ll cheer for that!Β Β 

https://www.instagram.com/p/CRAFk0RMo4R/

The Rituals Taylor Swift Uses To Stay Fit Enough to Perform For 3 Hours Straight

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Life on tour is grueling (or so I’ve heard), butΒ Taylor SwiftΒ could’ve fooled us with her seemingly effortless stamina throughout her 3-hourΒ β€œEras Tour” show (complete with seamless outfit changes on stage, might I add). It got me wondering how she performs her wayΒ through 44 hits from her 10 studio albumsΒ without so much as breaking a sweat or popping one of the sequins off her red-and-sequined-snakedΒ ReputationΒ look. So naturally, I scoured the internet for every tidbit I could find about her wellness routine (you’re welcome, Swifties). How does she sweat it out? What does she eat in a day? Is she just like us when it comes toΒ self-care? Read on for a breakdown of T-Swift’s health and wellness standbys.Β Alexa, play theΒ Midnight’s album.

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For fitness: She dances it out (on and off stage)

According toΒ an article in Marie Claire, pounding the pavement and dance-based workouts from New York-based studio Body By Simone are the singer-songwriter’s secret weapons to keeping up endurance and strength to perform dozens of shows while on tour. Body by Simone classes (which are also offered onΒ their digital studioΒ so you can sweat it on the go) combines a unique fusion of dance,Β Pilates, and functional strength training (think: high-intensity dance cardio, bodyweight moves, and light dumbbell exercises) that create β€œa safe space where women can feel inspired and motivated to become the best version of themselves,” said Simone de la Rue, Body by Simone’s Founder. To give Swift’s fitness regimen a whirl, try thisΒ 20-minute full-body Body by Simone workout. You’ll jump lunge, push up shoulder tap, crunch as you side plank, and jump squat your way to Swift fitness status.

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But dancing (on and off the stage) isn’t the only exercise she swears by. β€œFor me, running is about blasting a whole bunch of new songs and running to the beat,” Swift told WebMD. β€œIt’s also good because it makes me find a gym wherever I am…I love exploring the places we go when we tour.”

For diet: She follows intuitive eating habitsΒ 

Show biz is not without its fad diets, cleanses, and quick fixes, but don’t count Swift as part of that crowd. Rather, she takes a balanced approach to her diet. Translation: Taylor follows a wholesome menu during the week while letting loose with her food choices on the weekends. β€œβ€¦I try to keep it lighter, but it’s nothing too regimented or crazy,” Swift conveyed to WebMD. β€œI don’t like to create too many rules where I don’t need them. We know what’s good for us, thanks to common sense.” Case in point: She told WebMD she passes on sugary drinks and sticks to salads, yogurt, and sandwiches Monday through Friday, but enjoys a burger and fries, ice cream, or cookies on weekends (a girl after my own heart). 

We could all take a page from Swift’s book onΒ mindful eatingβ€”that goes for sweets too. If you’re a Swiftie, you probably already know she’s no stranger to baking up a storm of desserts. β€œI bake pumpkin bread for everyone I know and make ginger molasses cookies and hot chocolate and chai,” she expressed toΒ Bon AppΓ©tit. As for her go-to drinks? Skinny vanilla lattes on weekdays and PSLs on weekends. β€œThe point is I’m never cutting out what I love,” Swift informedΒ WebMD.Β SheΒ isΒ just like us!

For hydration: She always has a water bottle with her

Swift can’t live without her Starbucks like the rest of us, but she knows water does a body good and makes it a point to load up on water, tour or no tour. β€œI have so much water in my dressing room because I drink, like, ten bottles of water a day,” Swift revealed to Bon AppΓ©tit. β€œI drink so much water my friends call me an alien.” She never leaves home without a water bottle and even keeps a case in her car for good measure. While you don’t have to guzzle ten bottles in a day (assuming you’re not a pop star performing night after night), a general rule of thumb is to aim for about 11.5 cups (2.7 liters) of fluids a day. When we stay sufficiently hydrated, our cardiovascular, digestive, and immune systems work more efficiently. So do as Taylor does and hit your hydration goal for the day. Step 1: Start with a glass of water first thing in the AM. Your skin will reap the benefits, too. 

For mental health: She journalsΒ 

β€œHealth is a big part of being happy,” Swift shared withΒ WebMD, which to her means being in great shape both physically and mentally. It turns out she’s a journaling stan (that instantly gets her the BeautyLeeBar stamp of approval, BTW): β€œFrom a young age, any time I would feel the pain I would think, β€˜It’s OK, I can write about this after school.’ As a young kid, IΒ learned to process my emotions by writing.” Swift was onto something at an early age becauseΒ putting pen to paperΒ hasΒ a bevy of benefits, including reducing stress, creating space from negative thoughts, and deepening self-discovery.Β 

And it’s no surprise that Swift also takes to her songwriting and music to feel all her feels: β€œβ€¦anytime something hurts, like rejection or sadness or loneliness, or I feel joy or I fall in love, I ask myself, β€˜Can I write a song about this so I know how I feel?’” she said. Even if your journal entries about your feelings don’t become a platinum hit, journaling can provide an effective way to process emotions. Think of it like a therapy session with yourself.

For self-care: She has a routine to feel at home while traveling

InΒ her interview withΒ WebMD, Swift didn’t sugarcoat life on tour: riding hours on a bus, giving it her all on stage, and not sleeping in her bed can feel draining. Her key to staying balanced through it all? Following a comforting routine and packing certainΒ travel essentials. Her first order of business when settling into her hotel room is unpacking. β€œI do it everywhere I go,” Swift said. β€œI like the way it feels to have my clothes put away in drawers and my shoes in the closet.” According toΒ WebMD, Swift also always brings candles with her to her destinations.Β 

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If you caught Swift’s Netflix documentaryΒ Taylor Swift: Miss Americana, you know that her squad includes her feline companionsβ€”Olivia, Meredith, and Benjaminβ€”and she has personalized bags and cat backpacks for them for travel on her private jet, according toΒ Parade PetsΒ (they’re practically just as famous as their mom, thanks to their many cameos onΒ IGΒ andΒ TikTok). What’s more, Swift brings them to events and music video shoots alike every chance she gets (as evidencedΒ hereΒ andΒ here). As a fellow four-legged animal mama, I can relate.