Lifestyle

When we decided earlier this month to feature a handful of Miami-based, female-founded beauty brands, we had no idea that just a few weeks later the state of the world we’d be living in. While the original focus was to tie into Women’s History Month and celebrate the women in our community doing big things in the beauty world, which it still is, it has now expanded to shine a spotlight on the importance of supporting our local brands. Now more than ever, shop local! Let’s meet these amazing ladies.

Leslie Munsell, Founder, Beauty For Real

We first met Munsell many moons ago when she was Co-Owner of Van Michael Salon on South Beach, and have watched her go from Salon Owner/Celebrity Makeup Artists to beauty brand owner. Beauty For Real is the culmination of years of Munsell listening to women talk about how overwhelming choosing makeup can be. She designed BFR with the intention of being “a brand that fills the gap through expertly curated high-performance beauty essentials that get the job done.” We love the multi-tasking, high-quality formulas that make everyday beauty a cinch. https://www.beautyforreal.com, @beautyforreal

Karina Moises, Founder, Beautology Lab

Former Ad Tech executive turned beauty entrepreneur, Karina Moises founded Beautology Lab as a way to bring health and wellness to skincare. Moises’ passion is to create clean skincare using ingredients found in nature that deliver skin nutrition and are free of harmful chemicals and preservatives. She’s been able to successfully merge nature with science with her line. Beautology Lab’s unisex, Refresh + Revitalize 24K Gold Collagen Eye Masks are the perfect 15 minute treatment to impart hydrated, smooth, de-puffed, and bright eyes. https://www.beautologylab.com, @beautologylab

Andrea Lisbona, Founder & CEO, touchland

Originally from Barcelona, Miami-Based, millennial entrepreneur, Andrea Lisbona, set out to disrupt hand sanitizer industry, with the goal of making hand sanitizers chic and luxurious. She succeeded with her brand, touchland, which yes, is having a very unexpected moment right now. touchland’s super sleek packaging, with 8 scents in a rainbow of colors, delivers a non-sticky, moisturizing mist of germ-killing hand sanitizer. We love that the brand’s social campaign, touchlives, which dedicates 5% of their profits to send sanitizing hygiene solutions to developing countries. https://touchland.com, @touchland

Dana Richards and Jamie Kovelman, Co-Founders, Miami Gorgeous 

Miami is synonymous with sun and sand, but for many of us, including Miami Gorgeous Co-Founders, Dana Richards and Jamie Kovelman, we’ll take the sun without the side skin damage, and at worst, skin cancer. For these reasons, Richards and Kovelman set out to create sunless tanners, after sun care and skin care products that not only shield us from harmful effects of the sun, but that are also free of harsh chemicals found in many other lines. Miami Gorgeous products are paraben-free, vegan and gluten-free and give you the ultimate bronze glow. https://www.miamigorgeous.com, @miamigorgeousbeauty

One benefit of staying home this week? More time with your furry friend. Animals have been shown to improve mental health and even lengthen the lives of those around them. And that isn’t just related to owning a pet, people who work with animals experience the same benefits. Here are the ways it can help, and some ways you can get in on this animal action.

A study on people with mental illness working with farm animals showed improvements in self-efficacy as well as reduced anxiety measures.

This is great news for people who have tried traditional therapies or medications and want some added benefit without having to add to their treatments. This is also great news for those of us with busy lives who may not have time for a traditional pet. You can volunteer to work with animals at the Miami-Dade Humane Society, or seek out volunteer opportunities at places like F.R.I.E.N.D.S. Horse sanctuary, see links to these below.

The ever-popular Emotional Support Animal, though often used to get a pug on a plane, has roots in reality. In a study out of Australia that reviewed highly-trained psychiatric companion animals for those with mental health diagnoses, all of the participants felt positive benefits and reduction of their symptoms. Keep in mind, that here in the U.S. there is no requirement for formal training of an Emotional Support Animal, so be sure you vet any organization claiming to train pets for emotional support. Some of them do a wonderful job of training dogs (and other friendly creatures) for those who suffer from anxiety, PTSD, and depression.

If you already have a pet, who may be a very good boy but not trained in emotional support, how do you make the most of the psychological benefits? First, spend time with them! See if your office will let them come in every so often, let them tag along to brunch, or make a family day at a pet-friendly park. (Bonus this is a free afternoon at one of many parks in Miami Dade). Dedicate more time to their daily walks. Walking outside in fresh air with your pup will compound the positive psychological benefits. The trifecta is to leave your phone at home to help you do as your dog does and stay in the moment. If you have a cat or other critter, dedicate a half an hour of play or cuddle time with them to increase the joy you share together.

*RELATED The Pressure to be Happy. How Not to Fall in the Happy Trap

If you are interested in getting a cuddly critter, first consider the amount of time you have and the needs of the animal so you are sure you can commit. Check with your landlord about any restrictions. Talk to your therapist or psychiatrist about whether they feel you would benefit from an Emotional Support Animal before you make a decision if you do have landlord restrictions.

Do some research regarding what personalities each prospective pet has, as well as costs associated, and reflect on what you think would fit your life as well as benefit your mood. Unless you are purchasing a trained companion, I would also discourage you from working with a breeder if at all possible in order to help those pets who need a home in shelters.

Still unsure? Ask if you can petsit for a friend or help out with their pet’s care from time to time and see if it’s for you. No need to commit, but it can’t hurt to try out, and your friend will definitely be grateful for the help.

Sources:

• https://www.tandfonline.com/doi/abs/10.1300/J004v23n02_05
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6563823/
• https://www.eiahorses.com/
• http://www.humanesocietymiami.org/programs/volunteer/

Whether you’re stuck at home because you’re quarantined, your beloved gym is closed, there’s a natural disaster coming (Hurricane who now?) or little Johnny is home sick with the sniffles, there will always be times that you can’t make it to the gym. 

The one thing you shouldn’t do is skip your workout. In a time like this, exercise is as important as ever to boost the immune system, reduce stress, and help you keep a positive mindset. 

On the plus side, you probably have a lot more time on your hands right now to start exercising. And what better place to start than at home? 

So take a break from boredom eating your stockpiled snacks and follow along for an amazing home leg workout that is sure to have those happy endorphins flowing. 

1. Split Squat Switch Jumps (3:1) 

2. Curtsy Lunge to Single-Leg Hop 

3. Lateral Bounds 

4. Narrow to Wide Squats 

No gym, no problem. It’s as easy as that to get a good workout at home. 

If you think you’d like to give this working-out-at-home thing a shot but you’re not too sure where to start, consider joining my monthly online coaching program. It’s cheaper than your monthly Starbucks budget and more effective than any fit tea or sweat wrap guaranteed.

While the main hope is that all of our friends and families are safe, luckily most of us will just experience some inconvenience. That will likely take the form of self-quarantined Cabin Fever. Safety is key and it is best to follow all CDC recommendations. Wash hands often, avoid unnecessary contact and contact the health department if you have symptoms, and stay home if you have that option.

Here are more tips on how you can manage your COVID-19 cabin fever.

Stay Positive

This whole issue feels very scary, so it is important to mitigate fear and try to reframe the situation in a positive light. If your company or school is having you work remotely, think of the positives; you get to wear cozier clothes, be around pets more during the day, and maybe even work outside if the weather is nice. Avoid keeping the news on in the background while you are home. Get the main information you need and move on for the day. Beyond the simple facts and advice for safety, repeated reports and panic will not serve you.

Find the Silver Lining

If you missed out on toilet paper or some other staple before it got wiped out, try reframing it as a test of your resourcefulness and your survival skills. Get to know a neighbor if you really need that roll of Charmin, and maybe offer them your extra bottle of Purell in return. Treat your nightly dinner routine as a Chopped challenge and try to make the best of your cabinet and freezer. Get creative with other options, although Tito’s has made it quite clear it cannot double as hand sanitizer, maybe some traditional rubbing alcohol forgotten in your cabinet will work. (And the Tito’s might get you through a particularly boring Friday night in.) See how many life hacks you can emulate from Pinterest to get you through without an extra trip to scour yet another store for supplies.

*RELATED How to Prep Your Kitchen for a Coronavirus Pandemic

Catch Up on Chores

Make a list of things you have needed to get done for a while, that you have not “had time for” that you can do from home. Launching a website, deep cleaning behind the stove, setting up a meditation nook, all could be fun and time-consuming projects that will make you feel productive and soak up some of your excess restless energy.

Get Creative

Speaking of energy, if you are into exercising you will have to get creative. For right now, you can keep attending your gym, but sanitize hands and machines before and after. Don’t go if you have any symptoms. Don’t shake hands, kiss or hug, but give workout buddies verbal support instead. If it gets to a point where you can no longer attend in-person classes, now might be the time to invest in an Echelon bike or mirror, or try out a streaming service on Netflix or Prime to get a great home sweat.

Mix it Up

Try designating different areas of your house and yard for different activities or parts of the day. It might be tempting to stay in bed all day, but breaking up your routine by having breakfast in the kitchen, answering emails in your office, taking a lunch break on the patio, and doing yoga in the living room can make the day seem less monotonous. You might also choose to get dressed like you are headed to work to help yourself focus and change into cozy clothes when you’ve finished the day’s assignments.

Stay Connected

Stay connected to friends and family. This is a time when connecting through technology is definitely preferred. Facetime the folks you really would love to see in person but are at higher risk, like grandma and grandpa, or any friend with underlying medical conditions. They will likely need some extra love during this time. You can also start an online book club, have a virtual girls’ night in, and actually attend those Zoom meetings for work. Human interaction will combat the loneliness of being cooped up.

Enjoy Self-Care

Use this time to get the rest you may have been needing. While you may have the same amount of work, your commute likely equals 1-2 hours of your day that you can now spend on self-care. Take luxurious bubble baths, use that massage gun that’s been collecting dust, start a stretching routine. You may choose to make it a point to get a full eight hours a night when you would normally only have time for six, which will help restore your body and boost your immune system. If you use that extra time thoughtfully it can feel like a bit of a staycation.

*RELATED 9 Ways to Boost Your Immune System

Lastly, when this all settles down, use this as a reminder that being home all of the time is not actually what you want. It is easy to fall into the apathetic mindset that you don’t want to go to work in the morning. But if you end up home for two straight weeks, you might realize you actually enjoy being out and about.

Shifting your mindset from fear and panic to seeing the upsides and being grateful for those hidden bonuses, will cause you less stress and make this time a bit easier on you and your mental health.

There’s no escaping the news about COVID-19, thecurrent strand of coronavirus causing a global pandemic. Whether you’re on the‘it’s no big deal’ side or you’re currently hoarding enough toilet paper tolast you until 2022, one key thing that everyone should be focusing on is theirimmunity.

We turned to Doctor of Chinese & Integrative Medicine, Elizabeth Trattner, for tips on how to boost our immunity and keep our defenses up.

According to Dr. Trattner, “Now more than ever it’stime to start eating well. Eating well is paramount for a healthy immunesystem. Getting 3 squares meals in a day that are loaded with organic food, andlots of veggies and fruits can boost the immune system.”

We know the stores are scarce at the moment, but look for things like Greens, Mushrooms (not button), Turmeric, Ginger, Matcha, Garlic, Marrow based soups, and citrus.

Anotherbig tip that Dr. Trattner shared, which might be tough to wrap your head aroundwhen you’re stuck inside and working from home, is to decrease junk food,alcohol and sugar which can all deplete immunity.

Beyondwashing your hands, avoid touching your face, and staying home if you’re sick,here is more advice from Dr. Trattner to keep you well year ‘round, not justwhen a pandemic strike.

• Work Out - Moving your body has positive immunomodulatory effects. Again, get outside in the fresh air. Yoga can keep you calm and boost immunity.  Any movement is a positive one.
  
• Get Plenty of Sleep – Instead of staying plastered to the TV or your phone, rest. It’s the best medicine. Turn off electronics at least an hour before bedtime and no TV in the bedroom especially the news.

• Get Outside for Fresh Air – Being in nature resets our brains and induces a state of calm. We also need vitamin D from the sun as well, which boosts our health.

• Practice Breathwork –This technique was taught to me by mentor Dr. Andrew Weil. It can calm you down within a minute or two. With your tongue against your teeth at the roof inhale through your nose for 4 counts. Hold for 7. Exhale for 8 through the mouth making a whooshing sound.  Repeat for about a minute.  This technique has roots in Pranayama.

• Feed Your Gut Bacteria – I like a multi-strain probiotic of at least 8 strains and at least 25 billion units. Take first thing in the AM and at bedtime to increase permeability. Foods like kimchee and pickles have good bacteria as well.

• Use a Gratitude Journal – With everything and everyone scared, write down a few reminders why life is good. Gratitude helps calms the mind.

• Try Essential Oils – Essential oils can calm anxiety and nerves and my favorite is rose, lavender, and vetiver. Make sure to always use a carrier oil, never applying them directly to the skin. Fun fact: Oils like Rosemary help clean the air and were used hundreds of years ago to purify the air in hospitals.

• Protect your wind Gates – In Chinese Medicine, the back of your head and neck are your wind gates. Wear a scarf around your neck and pull up your hoods! Protect your back of your head against wind/drafts/ fans. It’s how colds enter the body. Make sure to dry your hair for extra protection.

• Self-Care – Small acts of ritual can help increase the production of oxytocin, a hormone that reduces cortisol, the stress hormone. This can be a bath, Gua Sha, a foot rub or even cooking!

Dr. Trattner notes “Sometimes we can’t control what’s going on in the world, but good self-care, nutrition, sleep, and other self-care practices optimize our health and immunity. Now more than ever take control of your health!”

For more health and wellness related tips, follow Dr. Trattner on Instagram @dreliztratts.

For most, getting to the gym every day is just not a reality. With things like work and kids, it’s no surprise that the most common exercise cop-out is not having time to go to the gym. The good news is that even on your busiest days, you can still burn calories, build strength, and shred fat from the comfort of your own home.

Don’t let the long drive or the busy gym floor deter you from a good sweat. You’re gonna want to go ahead and bookmark this one. Here are my top ten trainer-approved bodyweight moves that will have you dripping on the living room floor.

1. Squats

Stand tall and place your feet about shoulder-width apart. Extend your hands straight out in front of you to help keep your balance. Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward and chest high. Press your weight back into your heels and lower down as far as you can comfortably go. Keep your body tight, and push through your heels to bring yourself back to the starting position.

2. Lunges

Stand upright, with your hands at your hips. Take a full step backward with one foot. Lower your hips so that your front leg becomes parallel to the floor with the knee positioned directly over the ankle. Your back knee should be bent at a 90-degree angle and pointing toward the floor with the heel lifted. Return to standing by pressing your front heel into the floor and bringing your back leg forward to complete one rep.

*RELATED Working Out at Home is Easier Than Ever Thanks to a Variety of Free Workouts on YouTube

3. Mountain climbers

Start in a traditional plank — shoulders over hands and weight on your toes. With your abs fully engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your plank. Switch legs, bringing the left knee forward. Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.

4. Push-ups

Start in a traditional plank — shoulders over hands and weight on your toes. With your abs fully engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your plank. Switch legs, bringing the left knee forward. Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.

5. Burpees

Stand straight with feet shoulder-width apart. Push your hips back, bend your knees, and lower your body into a squat, placing your hands on the floor directly in front of your feet. Shift your weight onto your hands and jump your feet back into a plank position. Your body should form a straight line from your head to heels. Jump your feet back in behind your hands and then jump straight up into the air. Land and immediately lower back down for your next rep.

6. Tricep dips

Sit on the floor and position your hands behind you with your elbows pointing back and fingers forward. Raise your hips up, squeezing the glutes and abs. Slowly bend your elbows to lower your body straight down to the floor. Press back up and repeat.

*RELATED Mel G Shares 5 Booty Building Exercises You Can Do Anywhere

7. Glute bridges

Lie faceup on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips, and shoulders form a straight line. Hold it for a couple of seconds before lowering back down.

8. Plank

Place your hands directly under shoulders, ground your toes into the floor and squeeze glutes to stabilize your body. Your legs should be working too! Neutralize your neck and spine, looking at a spot on the floor about a foot beyond your hands to keep your head in line with your back. Hold the position for the indicated amount of time.

9. Walkouts

Stand tall with your legs extended as straight as possible as you bend over from the hips and touch the floor with your palms flat on the floor. Keep your legs as straight as you can while walking your hands out into a plank position. Walk your hands back in towards your feet and stand up.

10. In & Out Abs

Start in a v-sit position balancing on your tailbone. Keep your abs contracted to support your lower back and tuck your chin in as you lean back into the “out” position. Just before your back touches the floor, reverse directions lifting your upper body back up away from the floor and draw your knees in towards your chest to return to the “in” position.

I hope these 10 exercises provide you with enough ammunition to create your own killer home workouts and make some serious progress on your fitness goals, even on those days that you can’t make it to the gym. Need some more workout inspo? Be sure to check out @sweatwithsierra on Instagram.

Years ago when I decided to incorporate exercise into my daily routine, I shopped around at local gyms in the hopes of finding the right one and becoming a member. I quickly realized I wasn’t ready to join the widely popular, large-chain gyms that were taking over the industry at the time. Quite frankly, I was intimidated by the muscle-clad men and well-toned women who seemed to be the majority attending these coed gyms. Eventually, I did find a small, all-female, boutique-style studio that met my level of comfortability. It was the perfect setting where I felt I could reach my fitness goals and eventually slowly ease my way into the big gym masses.

However, these dayswith the convenience of the Internet, one has so many options to accommodatetheir schedule and fitness goals until they’re either ready to join the gymscene or choose to make virtual workouts a permanent option. The key is toconduct your search according to your current level of fitness and graduallybuild up your exercise routine. This may be done with the same or variousfitness channels you find that will last throughout your entire fitness journeyor may progressively evolve as you move into your next level of fitness andgoals.

In recent years, I have found quite a few hidden treasures on YouTube. The beauty of online fitness videos is that you can dabble in as many types of exercise workouts that your heart desires. This is how I initially got into yoga.  I tried all types from Kundalini to Vinyasa; it was an amazing way to find the ones I truly enjoyed practicing and was made possible all from the comfort of my living room. The best part of finding these workouts is that they were free.  Eventually some of the workout channels I subscribed to gained massive popularity resulting in some of them switching to paid subscriptions so I would just move on to the next best thing.  

Although I have been a paying gym member for years now, oftentimes my work schedule and parent responsibilities do not allow me to hit the gym or take a class, therefore my fall back continues to be at-home workouts. Personally, I enjoy diverse workouts each week whether it be yoga, HIIT, cardio, or weight training in an effort to avoid monotony and boredom. This is also the most beneficial way for me to avoid my body from hitting any plateaus. 

Sydney Cummings

One YouTube fitness trainer in particular that I have been devoted to for over a year is Sydney Cummmings. A former high jumper college athlete, Sydney brings a wide range of diverse, high-energy as well as low impact workout videos which are posted by 5 a.m. each morning in order to meet the schedules of all her subscribers.  These free videos range from 30 to 60 minutes and consist of specific body-targeted to full-body workouts. 

Cummings offers subscribers the option to join a paid membership called the Sydney Squad, however, her philosophy is to continue offering free workouts to the public in an effort to provide access to anyone looking to get fit. I have personally seen beneficial and transformational results in areas I was targeting since starting Sydney’s workouts. 

POPSUGAR

Another great fitness YouTune channel is POPSUGAR Fitness. POPSUGAR offers an enormous array of fitness workouts that are hosted by Anna Renderer, in which she brings in various fitness experts and celebrity trainers to run a full range of workouts from your traditional exercise routines to the latest fitness crazes.  Videos range anywhere from 10 to 45 minutes in length.

Like Sydney Cummings, POPSUGAR also offers a paid membership that gives subscribers access to their Full-Body Fusion program.  This four-week schedule of curated, 45-minute or less workouts led by five different expert instructors, span across all types of workout routines to accommodate all fitness levels.

Although theseworkout channels seem to consist mainly of female subscribers, I can say thatboth channels offer extensive workouts that benefit both males and females inparticular in the weight training and boot-camp style workout categories.Whether your goals are short- or long-term, these web-based channels are aneasy, comfortable, and convenient way to begin, increase, or maintain yourfitness journey. 

Charcoal is no longer just for BBQs or for Santa to hand out to his naughty list. It may shock you to learn that it can now be found in everything from soap to toothpaste, and you can even ingest it (but do so under the advisement of a trusted medical practitioner).

“Charcoal, because of its adsorbent qualities, binds bacteria and small particles, like dirt, to itself making them easier to remove,” explains Claudia Christie, Co-Founder of Claudiana Beautanica. “It’s cleansing and purifying actions make it particularly beneficial for oily skin, and for treating skin inflammation caused by oxidative stress. We are currently experimenting with it for a future body care formula,” she shared. 

We traveled to the dark side to find the best charcoal-infused products you should be using. 

Physicians Formula Charcoal Detox Cleansing Stick

Cleanse and exfoliate with this multitasking stick formula that you can stash in your gym bag. It removes makeup and dirt or use it as a spot treatment. It will leave skin brighter and works to reduce pores size and remove dead skin cells thanks to Bamboo Charcoal. $9.95, Amazon.com.

UpCircle Chocolate Charcoal Chai Soap Bar 

Not only are we fans of the sustainability of this soap – it was made with residual chai spices used to create chai tea syrup - but also love that the charcoal works to draw out toxins, tighten pores, while cacao extract boots circulation and brightens skin. $9 Ulta.com

PiperWai Natural Deodorant Stick

Infused with activated charcoal, coconut oil and a blend of 11 essential oils, this powerhouse will absorb your sweat (and odor), making it the perfect gym companion. $16.99, PiperWai.com.

Hello Activated Charcoal Epic Whitening Fluoride Free Toothpaste

It may seem like an oxymoron to use black toothpaste to whiten your teeth, but in this case, it’s not. The activated charcoal, made from sustainable bamboo, helps remove plaque and surface stains and leaves your teeth feeling as cleans as if you just left the dentist. Plus, your mouth will be minty fresh. Warning! The foam from brushing, if it gets on your clothes, will temporarily stain them so be careful or brush in the buff. $5.99, https://www.hello-products.com 

Beast Balancing Face Mask

For the fellas who take flex their skincare muscle, Beast’s mask works to draw out impurities, absorb oil thanks to a combination of Kaolin Clay, Bakuchiol and Activated Charcoal. $29, GetBeast.com

In honor of International Women’s Day, I want to take a moment and talk about how we as women can support each other, try any or all of these fun and positive ways to get going!

1. Assume the best!

Take a few minutes to ponder up the best values and virtues you want the women in your life to have, then make it an active practice to assume that these are the reasons other women behave the way they do. It is likely true anyway. Friend starting her own business? It’s because she’s smart and ambitious! Coworker getting a promotion? It’s because she wants to be a great leader! Sister taking a break from her job to travel? She is practicing good self-care! Assuming the best inwardly will begin to make positive vibes flow and start to inform all of your interactions with other women.

2. Ditch negative judgments about other women whenever you can. 

Society and mass media would have us believe that catty is the way to go, but that type of interaction has never served to further the female cause of equality. When you catch yourself thinking something not-so-savory about a sister, try to think of something different about the person that is positive. When you catch yourself starting to gossip, change the subject and talk about a woman you really admire rather than one you can’t stand.

3. Hype other women up!

When you see someone killing it on social media, in their business, at the gym, or at work, tell them. Out loud, right then! If you aren’t an extrovert, you can also quietly send an email to their boss mentioning their accomplishments, repost their blog to your story, or send them a congrats card. There needs to be more conversation about women’s accomplishments in a range of industries. Start with what you know and like and amp up what you think is particularly noteworthy.

4. Remember that physicality, looks, and fashion can be super fun but do not define us.

Praise women of all sizes for who they are first. The more we focus on other women’s personalities, intelligence, character, and accomplishments, the more the rest of the world will be forced to take a look, too. It will also be a boost to your own self-esteem each time you give a compliment to someone’s integrity or book smarts because you will be reminded of the importance of the complexity of a woman.

5. No need to hate men to love women.

Of course, women still have a-ways to go to gain equality, but focusing on the negative just drags you down and tends to detract from the cause of helping and supporting one another. The idea of feminism itself is that men and women are all the same, so even if you have experienced sexism on a personal level, don’t level that resentment at every guy you see. This one is really to support yourself, as forgiveness is incredibly healing.

6. Be a mentor to younger women, or connect women you know would be wonderful friends with each other. 

Grow the spirit of supporting others by actively showing the next generation that you are here for them. Some companies have mentorship programs, or you can join a mastermind group like Girl Boss to help others in a similar industry or to find yourself a mentor if you are in need of some guidance from a sage woman.

Check out some of the following resources for severaldifferent aspects of womanhood:

• How Women Rise, by Sally Helgesen and Marshall Goldsmith (professional advice for women)
• A Tribe Called Bliss, by Lori Harder (a step-by-step guide to building your own mastermind group)
• https://leanin.org/together/women  Resources for connecting and interacting as powerful women, there are also resources here for allies/men.

We've addressed some performance pressures in the January series about goals, but there’s a more insidious pressure in life that tends to be more damaging and ultimately less attainable; the pressure to be happy.

*RELATED Goal Getters: How to Set Goals You Are Sure to Smash

People use it as a justification for others when we don’t understand someone else’s life choices, Well, as long as it makes them happy. But what is happiness to start with? Most people associate it with feeling contented, at peace, not wanting for anything else. But isn’t that a mighty tall order for anyone to fill? Basically most descriptions of happiness seem to imply enlightenment or nirvana, but we wouldn’t go around saying, well I wouldn’t date that guy but if you achieve nirvana I suppose that’s okay. I am sure you can see the flaw in that logic.

*RELATED The U.S. Drops to No. 19 in World Happiness Report

We manage huge life decisions like changing careers, moving cities, and the fates of our relationships based on whether we feel happy in them. While a good job, relationship or environment does lend itself to feeling content most of the time, the expectation that we should be happy during 100% of a job … in meetings, on lunch breaks, during an interaction with a tough client, is pretty absurd. Likewise in a relationship. Sometimes you are just going to be lying in bed next to each other while scrolling on your phone. Is that bad? Not really, is that wildly happy? Probably not that either.

However, a lot of people would look at that activity and think, something’s wrong, let’s spice this up. We often focus so much on “fixing” our negative or neutral feelings, the focus seems to shift from the happy times to the less happy ones.  In the effort to be happier, we end up focusing on our "happiness failures."  As my bedside-scrolling-partner likes to say, the key to happiness is low expectations.  

It isn’t that you shouldn't be happy, it's more that you should not expect to be happy all of the time.

The range and depth of human emotions enhance your experience of life. Being content is a wonderful emotion of course, but so is the feeling after a good cry. We were all happy after the Hangover and Pineapple Express, but they don't win Oscars, poignant dramas do.

But when it comes to having “all the feels” it seems like we shy away from those other feelings or push through them. Think of the albeit hilarious, but cringe-y selfie-films of girls crying and still trying to post on social media proving that they are still okay. Why not just cry? Emotions will not kill you, and of course, you will still be okay. The upside of those videos is seeing that most of Instagram is just a highlight reel, it usually doesn't include tears and we need to remember that tears are meant to happen at times.

Now let’s tackle the harder problem: some emotion in the middle. Extreme feelings like infatuation, sadness, anger…those are easier to understand and identify, and you can often pinpoint their origins. But if you are anything like me, the feeling of meh is more perplexing. My mind starts trying to make sense of it (and admittedly overthinking it) asking inane questions like why aren’t I happy, am I doing something wrong?  And that’s where it all spirals.

Most people feel the need to either be happy or cite some legitimate reason for being unhappy, this is the source of many unnecessary woes. Why do you think Karen starts drama in the break room? Or the woman behind you in line starts complaining about the Starbucks employees who are within earshot? Likely because they are trying to explain to themselves why they aren’t happy even though they have a secure job, and delicious coffee. We all have little ways of doing this, or perhaps you don't do anything outward, but you keep asking yourself, what's wrong with me, why can't I be happy?  The thing is, this sabotages our okay days and categorizes them anew as bad days simply because we aren’t elated at life. 

Try to shift your focus using mindfulness in order to just experience the environment and emotion at had without labeling it good or bad.  Journaling about what certain emotions feel like physically is also a good way of making them more objective.  Try not to judge your emotions, and don't confuse behaviors for emotions, behaviors can be helpful or hurtful but emotions are just feelings that naturally come up. 

Try out any of the following resources for relieving the pressure to be happy all the time:

• The Antidote: Happiness For People Who Can't Stand Positive Thinking by Oliver Burkeman
• Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life by Jon Kabat-Zinn
• The Little Book of Stoicism: Timeless Wisdom to Gain Resilience, Confidence, and Calmness by Jonas Salzgeber

If you haven’t heard of your lymphatic system perhaps you fell asleep in science class. Quick lesson, Cliff’s Notes style. Your lymphatic system is key to your health as it moves lymph, the fluid that transports toxins, viruses, and other foreign invaders out of your body, not to mention it can lead to the appearance of cellulite if your system is sluggish. It is an intricate system of vessels, ducts, nodes and other vessels that is your body’s’ first line of defense. Lymphatic fluid doesn’t move on its own, so you need to exercise, drink plenty of water, or seek out a manual drainage that either you can do it yourself or get a lymphatic drainage massage.

Since I prefer to leave it to the professionals, when I heard that The Tox was opening in Miami in Surfside at 9541 Harding Avenue, I (somewhat obsessively) stalked their Instagram in order to book one of their first appointments.

Upon arriving at The Tox, I loved the black and white vibe not to mention the jars of rose quartz and palo santo that you can take complimentary. Once I checked in, my therapist, Karla, escorted me to one of the five treatment rooms. You’re encouraged to use the bathroom before the treatment as they will work on your stomach area and you want be comfortable.

The treatment began with me lying on the back and Karla began to gently massage behind my knees, groin, armpits, and clavicle with light pressure. This helps to ensure that the lymph “ports” are open. Then she began dry brushing my skin from my ankles up my legs followed by my arms, also in an upward motion from wrist to shoulder.

Next, Karla applied The Tox Drainage Cream, which includes green tea, coffee, chestnut, and rosemary and other ingredients and began to massage my legs. The Tox told us that the cream is caffeinated to “help to stimulate the skin and get things moving.”

Karla used fast long strokes followed by short ones, always in an upward motion (towards the heart) pushing my lymph fluid to the ports so that it could drain out. She focused on my legs and around my knees where she could feel that I was holding inflammation. Next came Tox Machine, which is the ultimate suction cup.

“Our technique is 90% hands-on and 10% using the machine, just to make sure no fluid gets left behind. We are able to adjust the frequency depending on our client’s sensitivity, the strength doesn't necessarily equal better results. It really does depend on how well you maintain a healthy lifestyle before and after,” The Tox team shared. The Tox Machine didn’t hurt, but there were a few spots where I practiced my yoga breathing.

Then Karla moved onto the stomach area. She informed me that she was going to work on my colon and liver. Before getting started, she took a before shot. If you browse The Tox’s Instagram, you’ll see some dramatic before and afters, especially of the stomach area. This area was the most sensitive, but again, not painful and even if it causes a bit of discomfort, no pain, no gain, or in this case, no pain, no loss, right? The Tox Machine is also used on the stomach which is why some of the pictures you’ll see a bit of redness.

To complete the treatment, I flipped over and Karla repeated the massage and The Tox Machine on the backside of my legs and glutes. The 90-minutes flew by and I couldn’t wait to see my before/afters, which they send to you when you’re done. You’re given the dry brush in a The Tox branded bag to take home, and it’s the perfect blend of soft enough not to scratch you, but firm enough to do its job.

The verdict? I loved it. I could see visible results when I was done and I just felt better afterward. Slimmer and energized. I would do these weekly if finances permitted, but The Tox doesn’t come cheap. The Master Tox costs $295, The Master Tox + Facial Sculpting costs $349. They are running opening specials, but hurry because they won’t last long.

For those looking to practice lymphatic drainage at home or to hold you over between treatments, I suggest getting a dry brush (there are many affordable options on Amazon) and my personal favorite, the Lymphatic Drainage Body Tool, $25 from De la Heart. This wooden paddle is my go-to after the shower and comes with instructions on how to use it. Be sure to use it with body oil or lotion – I mix the Organic Jojoba Oil also from De La Heart with a few spritzes of my favorite Nuxe Paris Dry Oil Spray for the perfect amount of slip and moisturization. You can dry brush and use the tool daily to help keep your body healthy and keep skin looking smooth.

Meditation is not a new practice by any stretch; the earliest record of people sitting in meditation dates back to 5000 - 3500 BCE. However, the popularity of cultivating a daily practice has surged within the mainstream wellness conversation and with good reason.

Research suggests that meditation practice may improve universal human conditions such as anxiety, depression, pain, stress, and mental suffering. Further, many well-known business people, celebrities and athletes have attributed some of their success and well-being to meditation practice. 

If all of this sounds amazing, but you have yet to give meditation a try, you will be happy to know that Miami has a robust - and growing - meditation community. You can find a meditation teacher who has received deep mindfulness training just around your palm tree-lined corner. 

I recently caught up with 3 of Miami’s top meditation instructors to get their point of view on how a beginner can approach a new meditation practice.

Jasmyn Russell, Founding Teacher Modern Ōm 

Jasmyn Russell is a former army private-turned one of Miami’s favorite yogis. Russell studied at the Bihar School of Yoga in Munger India and also completed a 200hr RYT in Miami and a 500hr RYT in Lima, Peru. Her guided meditations are a blend of Vedic and tantric practices. Russell teaches meditation at Modern Ōm and meditation and yoga at Green Monkey Yoga. 

• Russell suggests that if you are new to meditation, you may want to release your preconceptions about the practice. “Beginners tend to think meditation is sitting down and blanking out your mind, but you don’t actually want to do this," says Russell.
• She tells me that meditation is more about being aware of your thoughts than blanking them out. Russell likens developing a meditation practice to training for a marathon. “You wouldn’t just jump right in and run 26 miles, you’d start slow and with short distances and progress from there.”
• Russell says that a brief daily practice is a good place to start your meditation journey. Simply find a time that is convenient for you, as frequently as possible, say 3-7 days a week. Then, set a timer for 5 minutes and sit comfortably with your eyes closed in stillness for this period.
• She also notes that practicing in a group setting can be helpful in building towards a longer practice.

Irina Vlada, Co-Owner Innergy Meditation 

Irina Vlada is an awareness coach, leadership consultant, and meditation instructor. Vlada studied at Sattva Yoga Academy in Rishikesh, India. She teaches at and is a part-owner of Innergy Meditation.

• People come to Vlada saying “ I don’t do yoga.” “Do you breathe?” she often responds. According to Vlada, yoga isn’t just about asanas, yoga is about being aware, being present, and breathing.
• Vlada recommends that beginners approach meditation by becoming an observer of what is happening within and without. "You can begin by developing a consistent practice of just 1, 5 or 10 minutes," she says. "Dedicate this time to becoming fully present with yourself, your breath, and your surroundings." She recommends not to analyze your practice, just let it be what it is.

Michael Stasko, Meditation Teacher, Ahana Yoga

Michael Stasko is a Miami native who spent 3 years as an aerospace engineer in LA and 10 years studying under Sri Karunamayi at the Penusila Kshetram Ashram in the South Indian state of Andhra Pradesh. He returned to Miami happy to find a thriving mindfulness community last year. Stasko teaches meditation at Ahana Yoga, Modern Ōm, Atmananda Yoga, and Dharma Yoga.

• If you are new to meditation, Stasko recommends taking full advantage of the growing mindfulness community in our city. He suggests trying out a few teachers, and not forming too many opinions about the practice while doing so. “
• Meditation is like a huge ocean,” he says. "Everyone has their own slice of beachfront where they enter into the water.”
• Testing the waters can help you find a teacher who resonates with you.

A 5-minute, at-home meditation to cultivate attention from Stasko:

 “Attention is the currency of life. Your attention is a very valuable thing." - Michael Stasko

• Find a quiet space where you feel physically, socially, and emotionally comfortable.
• Sit quietly with closed eyes and a straight spine. 
• Consciously begin to relax the muscles of the face. Soften the abdominal muscles and relax the shoulders.
• Inhale deeply through the nose while expanding the belly and exhale slowly out of the mouth.
• Repeat the above for a total of three breaths, and then breathe naturally. 
• Observe your breathing; sit quietly for 5 minutes or longer as the sensation of each inhale and exhale gently guide you into a deeper state of relaxation.

Another great way to begin meditating would be to sit with these practitioners for a meditation class at their local studios. Don’t be afraid to ask them for guidance on your own practice while you’re there. 

Spring is around the corner and even in the land of eternalsummer, Spring signifies renewal and rebirth, and for most people the need fora good deep clean. As a reformed messy person, I can attest to something Idenied for a long time; cleaning is therapeutic.

Until recently cleaning was a relatively awful chore for me, because I would wait until so much clutter had accumulated, cleaning would be a full-day project. Slowly I realized that I owned far more than I ever used and that cleaning absolutely had to be a habit to keep it from becoming overwhelming.  

Marie Kondo has popularized the idea of only having things in your home that spark joy. Regardless of your method of deciding what makes the cut, it is highly likely that if you decreased the number of items you have, your home will be more organized and less cluttered. Clutter has been linked to increased stress and even cortisol levels in some studies. Clutter tends to weigh on our minds the way that organized items do not. Think about it, is there a drawer in your house of unread mail? What that really means is there are probably bills you are ignoring and information you need to address just piling up. It isn’t just paper, it’s a stack of unorganized responsibilities. Once you open them and make a plan to deal with them, even if you don’t address every issue right away, you’ll feel the weight of the clutter lift.

Doing an annual or semi-annual review of your clutter, throwing out what isn’t needed, and making plans for the things you need is cleansing. This is also a great way to remind yourself to use the things you really love. Most of us get so caught up in our need-to-do tasks, we forget about the things we own for pure enjoyment. Pull out that paint set from the back of the closet and put it in a more accessible place. Organizing should not only be about the functional needs of the house but the emotional needs of its inhabitants.

The act of cleaning in and of itself is also helpful by giving you a sense of control over your environment.  You end up with a tangible representation of your productivity which you are able to see, smell, and feel. It is also moderately physically demanding, and distracting, which allows you to take the focus of more stressful things like work or relationship issues. If you make it a regular habit, you get these benefits over and over and likely less fighting over whose shoes are in the hallway.

If you are a mess addict like myself, a deep clean probably seems as daunting as rehab, but you can start small. You can approach a thoroughly deep clean in one of two ways; start with the worst area first and get it out of the way, or, start with the easiest area to build momentum. You may even want to enlist family members with specific tasks or invite a friend over whose organizational style you admire to give you pointers. Watch Marie Kondo’s streaming series to get inspired or take cues from Pinterest pages you love. If you take some time to psych yourself up, it will feel less like a chore and more like a fun project.

The real magic of cleaning is that all of your tasks become less stressful. We all know the feeling of needing to do something and not being able to quickly find the tools we need to do it. If your home, office, and car are all organized, any task you need to complete will be simpler. If every task is easier, your whole life is easier, and that is where cleaning is really powerful. You won’t be embarrassed by your home when your in-laws stop by unannounced or a coworker needs a ride. You won’t track down your tax information come April, or have to hunt for an aspirin when you have a headache. If you change your environment, you change your life.

Are you doing plain-old squats every day hoping to grow your glutes with very little results to show for it? Studies have shown that while squats do activate the glutes, there are much better exercises for building the booty.

To really understand glute training, let’s dive a little deeper. There are three main muscles that make up the glutes: gluteus maximus, gluteus minimus, and gluteus medius. These muscles' primary action is to extend, abduct, and externally rotate the hip. In order to grow the muscle, you’ll need to apply tension and stress. For most of us, this means resistance training.

Compound exercises like a squat or lunge do apply tension to the glutes, but they also activate the quadriceps, hamstrings, and back muscles. This makes the glutes activate to a lesser degree.

So instead of spending every session squatting it like it’s hot, try these other exercise variations to really target those glutes from all angles and grow that booty!

Hip Thrust

The hip thrust is probably the #1 glute exercise for most people. It keeps the glutes under constant tension, moves the hips through a wide range of motion, is well suited for all body types, and can be done easily with a wide range of equipment. It is very safe and easy on the lower back when done properly.

To do a hip thrust, you’ll need a bench and weight. Hook your shoulder blades onto the edge of the bench and position the weight at your hips. Use a pad to protect your hip bones if necessary. Keep your head forward, tuck your chin, and maintain a neutral spine. Squeeze the glutes, pushing through your heels to raise your hips up to full extension. To lower back down, think about keeping your abs tight and back flat.

Stiff-Leg Deadlift

The deadlift is tricky to master and takes a lot of practice, but the results are worth all the hard work. Although it also works the hamstrings, this exercise is a gluteus maximus killer. The stretch and contraction during a stiff-leg deadlift are hard to beat when it comes to glute growth.

Start with your hips shoulder-width apart, hinging forward at the hips with a soft bend in the knees and your hands on the weight. Get tight by bracing your spine and abs, pushing the chest through, and pretending to stick the tailbone out. Keep your arms relaxed and the weight right next to your body as you drive through the hips until reaching full extension with a slight glute squeeze at the top. Lower the weight by sitting your hips back staying tight as you slowly reverse the position.

Lateral Band Walk

This exercise targets the gluteus medius and minimus, also commonly referred to as the abductors. These muscles fill in your outer hip and give the glutes a perky, round shape. To perform a Lateral Band Walk, place a resistance loop above or below your knees. I often prefer to do above with a cloth band and below with a rubber band. Walk along one side, driving laterally into the ground with the first leg while following back in with the opposite leg. Keep a hips distance between your legs at all times while you walk down, then return the same way to work the other side.

Reference: Bret C PhD and Glen C. Glute Lab . Victory Belt Publishing Inc; 2019.

For most, coffee is their morning go-to and many can’t imagine starting their day (or fueling through it) without it. However, what if we told you there is an alternative that gives you the same boost of energy with so many more healthy perks, including a glowing complexion?

Well there is, and as someone who recently weaned off a daily (and beloved) Nespresso, opting for homemade Matcha Latte, I can attest to the benefits. When choosing your matcha be sure to look for brands that offer Japanese tea ceremony grade, organic, and tested for lead, mold and other undesirable things you don’t want to be putting into your body.

Two favorites include Matcha Kari or when on-the-go Pique Tea. Matcha is easier on your hormones, doesn’t give you the jitters and, is loaded with antioxidants that will keep your skin looking youthful. So much so that there has been a boom in matcha-infused beauty products.

We had the opportunity to speak with Shiri Sarfati, founder of 23Skin, a Miami-based, DIY natural beauty brand all about matcha’s benefits in beauty products.

"Rich in polyphenols and EGCG, matcha is a super ingredient for skincare to help reduce free-radical damage and keep skin looking youthful,” says Sarfati. “In addition, Matcha contains tannins, which are known to contain astringent properties. Tannins help reduce the appearance of pores while helping to reduce oil-production. So whether you have oily-prone skin or mature skin, matcha is the perfect skincare ingredient.”

Hereare some of our magnificent matcha finds:

23Skin Matcha Clay Powder Mask

With just two ingredients, which makes our heart swoon, this DIY mask with organic matcha and kanolin clay not only delivers potent antioxidants, but also makes #selfcaresunday (or any day you take time to yourself) more fun as you get to mix it yourself. We also love that the matcha is slow ground using granite grinders in order to retain maximum potency. Plus, it’s USDA organic, non-gmo verified, gluten free, and responsibly grown. $34.99, 23skin.com

Odacite Green Ceremony Cleanser Matcha + Spirulina

This unique powder-to-foam formula relies on the power of matcha and spirulina to cleanse the skin by removing impurities without compromising the skin’s barrier. The cleanser comes with a scooper and muslin cloth. $58, odacite.com

Peach & Lily Matcha Pudding Antioxidant Cream  

Packed with matcha, cape lilac extract, niacinamide, and adenosine, this “pudding” like texture cream delivers brightening and firming benefits.  $40, peachandlily.com

Briogeo Be Gentle, Be Kind Matcha + Apple Replenishing Superfood Shampoo

Not only does this shampoo restore vibrancy to dry, parched, and dull strands, but its formula is infused with antioxidant-rich matcha, which helps to protect against environmental damage. It also has apple, which has natural compounds that support the scalp.  $28, briogeo.com

We’ve all heard the importance of getting those eight hours of sleep, but how many of us actually take it seriously? The average American today gets roughly 6.8 hours of sleep a night. Compare that to the 1900's when most people were averaging 9 hours and you get an overworked, under-rested population with more sleep-related health issues than ever before. That old, “you can sleep when you’re dead,” mantra might actually kill you.

Sleep for the Brain Gains

Most of us probably remember staying up into the early hours of the morning studying for exams just to wake up and barely pass the test. This is largely because a lack of sleep actually decreases the potential for learning and memory in the brain. Not to mention the extreme irritability and moodiness as well as impairing decision-making that we experience when we don’t get enough sleep. When it comes to sleep and aging, it’s shown that getting consistent deep sleep in younger years is preventative or at least proactive in slowing dementia and Alzheimer’s disease. Sleep is easily the most effective and affordable strategy out there for mental performance enhancement.

Sleep for Your Sex Life

The sexiest benefit of getting a full night’s sleep? A healthy libido! Less than 6 hours of sleep is proven to decrease reproductive health in both men and women. Men who get only 4-5 hours of sleep each night see a 10-15% reduction in resting testosterone levels. Women also experience a drop in testosterone as well as rising cortisol levels. These hormonal shifts lead to low energy and an even lower sex drive. On the other hand, when a couple gets just one extra hour of sleep each night the chances of sex dramatically increase.

Sleep Because You Need To

Sleep affects every single system in the body. The extra hour of sleep provided by daylight savings time reduces heart attacks by 21%, showing the incredible effect of sleep on the cardiovascular system. When it comes to the immune system, one study showed that participants restricted to 4 hours of sleep for just one night saw a 70% reduction in natural killer cells, the immune system agents responsible for protecting the body by destroying unnatural cell masses. This study led to the discovery of a link between short sleep duration and various forms of cancer. In other studies, lack of sleep showed an upregulation in genes associated with chronic inflammation, cardiovascular disease, stress, and tumor growth.

How to Improve Your Sleep

By now you may be a little worried and wondering how you can improve your sleep to ultimately improve your overall health.

• Start by regulating the hours that you sleep. Go to bed and wake up around the same time each day. Setting this routine for your body will improve both the quality and quantity of your sleep.

• Next, keep it cool. Your body needs to reduce its core temperature for deep sleep, so drop the thermostat and watch your sleep improve!

• Another tip is to skip the devices. Turn off the TV and computer, put your phone on night-mode or even stash it away at least an hour before bed. Use only orange light in the house after dark or try blue-light blockers if you need to work late.

• Finally, get some movement in. A workout is sure to help you get a more deep and meaningful night of sleep.

These are just a few ways to improve your nights and prevent the negative outcomes of missing sleep. Studies have shown that less sleep is linked to a shorter lifespan. Averaging less than eight hours a night is linked to increased all-cause mortality across the board. For example, when we gain an hour of sleep during daylight saving time, there is a 20% reduction in suicides, heart attacks, and even car accidents. Getting enough sleep doesn’t make you weak or lazy. Sleep is not a luxury, it’s a nonnegotiable, biological necessity. So turn off the lights, turn down the temperature, and get those Zzz’s!

Sources: Matt Walker TED Talk and CDC Sleep Statistics

Advice about self-love is so cliché. Put your own oxygen mask on first, you have to love yourself before you can love someone else, etc, etc. We are our own worst critics, even if outwardly we are superficially overconfident.

Practically speaking, self-love sounds very simple, but usually ends up being very complicated because of all of the ways we often do damage to ourselves. We talk negatively to ourselves often, as we visited in our article about avoiding shaming yourself into change. Shifting the way we talk to ourselves is a simple way of starting the complicated process of loving ourselves.

You can start by naming things you love about yourself, then slowly turning negative things you say to yourself into their opposite, for example, if you constantly tell yourself you are stupid, start saying to yourself how intelligent you are. This might feel forced at first and is more effective if you can say it genuinely when you feel you really did something smart. Check out The Book of Afformations by Noah St. John for ideas on how to start.

Forgiving oneself for things you have done or experienced is a good way to ease into the more complicated way of loving yourself. My personal opinion is the mantra of having no regrets is too simplistic and not realistic. The purpose of regret is to help inform changes you want to make, and once you have made those changes, it is only useful as a reminder if a similar situation arises. Work to forgive yourself for the things you don’t love about yourself, and use these as points to change if you so choose. Not every regret, though, is something entirely within your control, so be aware that not every regret requires an action, and just forgive.

Therapy and support groups are wonderful tools forparticularly painful regrets that you need to work through. If you findyourself struggling with things you cannot forgive yourself for, reach out forassistance. Your insurance, employer EAP plan, or United Way 211 all haveinformation on therapists available to help you work through it.

These are processes, that you will need to go through again and again, but even just starting, it will help you remember the things you love about yourself. You can expand your self-love by continuing beyond just being kind to yourself and forgiving yourself, you can choose to incorporate things you truly enjoy into your life. Make appointments for yourself during your week to do things that you feel better afterward, like art, walking, talking with a best friend, sports, fishing. You don’t have to get a hobby for the sake of it, but you do need to make a point of enjoying your life in a way that really pleases you.

Finally love yourself by setting boundaries. You don’t have to ghost someone or give a rude dismissal speech to do this. You can set boundaries at the beginning of relationships and at various points throughout friendships in a kind way that respects the other person, and still allows them the opportunity to respect your boundaries. You do not have to accept treatment that is rude or damaging to you, make sure you clearly explain how you feel about the behavior, forgive the actions, and if they continue to behave the same way, you can reduce or end your contact with that person. Our culture these days is quick to jump to “blocked” or “canceled” but that will not help you grow either. Give people a chance to understand your self-respect, and to mirror that back to you.

As a way to help you extend your self-love outward when others are not as loving, try Metta meditation. There are many guided versions online, as well as wonderful resources in our community like ModernOm, BK Meditation Center, and Sacred Space that feature spiritual guides who can help you employ this type of meditation. This type of meditation is aimed at remembering those fundamental human needs and to wish them for yourself as well as those around you.

Loving yourself so you can love others is a wonderful endeavor.But remember, amidst all those well-intentioned inspirational quotes, it isalso okay to love yourself for the sake of loving yourself.

Why doesn't anyonemake yoga pants for men? This was the question that Matador Meggings founderValentine Aseyo needed an answer to while he was in yoga teacher training fiveyears ago.

Aseyo didn't like wearing shorts over his leggings but he also wanted to leave some things to the imagination. He also wanted options like women had, with so many different colors and patterns.

Recently, Aseyo left the corporate world for fashion and to answer this question. Meggings officially launched as a company last January, and since then, there have been 10 months of research and development, perfecting the style and fit. After all the iterations, Meggings had a soft launch and did beta testing for more feedback.

Matador Meggings are leggings re-engineered with the male anatomy in mind. Using the same foam padding that is found in women's sports bras for the crotch area, these leggings have a built-in cup to help leave some things to the imagination.

Meggings also have places to hold keys and a wallet. The right pocket fits a cell phone, while the left pocket can carry other valuables. The back of the leggings have a loop that can hold a t-shirt or towel.

The name Matador Meggings comes from Aseyo's Spanish heritage. A matador is a bullfighter and can be seen as both hypermasculine and sophisticated, qualities that Aseyo channeled in his leggings. The matador inspiration can be seen in the stripes on the sides of the Meggings, which form bull horns.

The colors and prints are very bold, such as Ocean and Gray Camo. Future collections will include more classic colors as well as a Festival collection with even brighter and bolder styles. Aseyo says that his Meggings are "festival clothing meets high-performance workout clothing" and they are meant to take someone from "IronMan to Burning Man."

There are still many things coming for Matador Meggings. Thanks to the feedback they have already received, they will be launching a full-length style of leggings soon. They are also expanding their general fitness apparel, including shirts, joggers, and other accessories.

With his yoga experience, Aseyo also gives back to the community as the founder of CAYA (Come As You Are), a volunteer program designed to empower underserved communities by transforming their lives and well-being through yoga, meditation, and other mindfulness techniques. His target communities include homeless youth, victims of abuse, foster children, refugees, underprivileged LGBT, formerly incarcerated individuals, people with special abilities, and senior citizens.

Matador Meggings can be purchased online at www.MatadorMeggings.com where you will get free shipping and free returns. Use the promo code StayFit305 at checkout to get a 15% discount.