All posts by Charlotte Grainger

Hailing from the UK, Charlotte is a feature writer, literature lover and caffeine enthusiast. A self-proclaimed cat lady, she spends most of her time looking after and taking pictures of her kitty, Harry. She also has a masters in creative writing from the University of Sheffield and contributes to publications both in the US and her homeland.

6 Amazing Apps to Help You Unwind

You may think that the moment you slip off your work shoes and flick on the TV, you unwind. That the ball of yarn in your stomach, which has been winding tighter and tighter all day, will begin to unravel all by itself. Sadly, that’s not always how it works. You need to actively seek out that rest. You deserve it. It’s not easy to find a spare moment in which to have some much-needed “you time.”

By using these six apps, you can ensure you give yourself every possible chance to chill out whenever and wherever you happen to be.

1. Meditation made easy – Headspace

Sometimes, life gets caught in fast-forward mode. You’re watching the scenes play out, but things are going faster and faster, and you have a grand total of zero control. You want to hit pause. Well, you can. Headspace allows you to do just that. Rather than diving you head-first into the deep world of meditation, the app offers a simple introductory course. For the first 10 days, you have to spare just 10 minutes. Soothing sounds accompanied by a calm voice take you through every step. This course should guide you and teach you some of the basic strategies you’ll need, should you wish to incorporate mindfulness into your lifestyle. After the introductory period is up, you’ll have the option to pay a small subscription for the full version. Failing that, you can simply keep using the free app. The bite size meditation sessions can fit seamlessly into even the most hectic of lifestyles.

2. Wind down – Sleep Easy by Shazzie

Similar to Headspace, the Sleep Easy app offers a step-by-step course, which promises to teach you how to meditate and, ultimately, switch off. Shazzie is the writer and founder of the app. She is also an expert in so-called “life transformation programs.” The app features a 26-minute recording which seeks to help you drop off to a meditative sleep state. By the end of the sound bite, the app creator promises you will be “refreshed, renewed and resonating so much more from your heart and a place of stillness.”

3. Slumber in peace – Infinite Storm

infinite stormInsomnia is an increasingly common problem, and one which is oh-so-densely related to stress and anxiety. Spending the twilight hours counting sheep and praying to nod off to never-neverland is no healthy way to rest. According to one intriguing study, introducing white noise into the bedroom environment encourages 73% of children to drop to sleep naturally. There’s no reason that should not apply to adults as well. White noise can be anything from mechanically generated sounds to natural noises, such as rainfall. Infinite Storm is a free app that allows you to choose from a range of sound effects which will help you slumber peacefully. From “heavy storm” to “tin roof rain,” there’s a broad array of options. Choosing the right one for you is most certainly a game of trial and error. It’s worth experimenting with the choices a while, until you find the one that aids your sleep best.

4. Simple breathing tips – Breathe2Relax

This easy-to-use app describes itself as a “stress management tool,” but it can be so much more than that. In times of great pressure, your breathing becomes more and more shallow. Simply put, your brain fails to get the oxygen it needs, and this issue serves to exacerbate the problem. The solution is simple: diaphragmatic breathing. This app teaches you how to control your breathing by using straightforward self-training devices. You may not think that you need an app to help you do what comes naturally; but once you start using it, you’ll reap the rewards.

5. Find your Zen – Calm

calm appIf you’ve ever visited Calm.com, you’ll find the premise of this app is much the same as the site. The web page offers an array of calming sounds, which you can set to a timer on the background of your desktop. While the app version offers this function, it also includes a rather interesting “7 Steps to Calm” program. The instructive guide will teach you vital meditation skills, such as maintaining the correct posture and taking the time to evaluate how you really feel. If you’re new to the world of meditation, this app is a beginner’s crash course in the astounding art.

6. Drift off fast – Power Nap App

power nap appDo you feel drained and slovenly at times? Well, you’re not alone. Many of us experience these feelings, especially when we don’t allow ourselves the rest we need to function. Having a quick power nap may make all the difference. According to the National Sleep Foundation, a 20- to 30-minute sleep can increase alertness and help you rejuvenate your mind. Of course, there is always the unfaltering fear that you will fall into the deepest of sleeps and not wake up on time. The Power Nap App helps you avoid just that problem. You can set a timer of up to 30 minutes for your sleep. During that time, the app plays you pleasantly soothing sounds, such as birds and thunder. When the time is up, you’ll be awoken by your chosen alarm, such as bells or even soft piano music. If you’re struggling to fit a quick sleep into your day, this could be the app for you.

Can I Be a Digital Nomad? What You Need to Know

You’re sipping a piña colada and lazing on golden-sanded shores. You’ve just finished work for the day and finally logged off. Now, it’s time to relax in some glorious haven before jetting off to the next place on your travel bucket list. Sure, it might all sound too good to be true,  but, for digital nomads at least, this scene could be oh-so-familiar. 

What is a Digital Nomad?

In a recent survey from MBO Partners State of Independence, 4.8 million Americans described themselves as digital nomads. The truth is that it can be applied to just about anybody who travels and works at the same time. They frequently move from place-to-place, never settling on one destination, AKA living the dream.  

digital nomad working at airport

Step 1: Get a Remote Job  

If traveling while you work sounds like bliss, you may be wondering how you can make it happen. The first step is landing a role that allows you to move around. Many digital nomads are freelancers who work for themselves. Of course, should you want to go down this route, it’s vital that you build a strong, stable client list first.

However, another, more secure way to go is to look for a remote role. Luckily, these job types are becoming more and more popular. A massive 43% of American employees had careers which allowed them to work remotely in 2016, according to a Gallup Report. That means that snapping up this kind of flexible role could be easier than you think.

Step 2: Choose Your Destination

You’ve decided to become a fully-fledged digital nomad. Next, comes the hard part – deciding where in the world to go. Nomad List, a crowdsourced database listing the best places to live and work, could have the answer. The site analyzes major cities around the world and looks at criteria such as the average cost of living, internet quality, fun and activities, and, perhaps most crucially, safety. 

digital nomad

Topping the list are booming urban areas such as Canggu, Bangkok, Chiang Mai, and Buenos Aires. Of course, when you’ve chosen a place that suits you, it’s important to do a little research online and find out as much as possible. The more you know about the place and its culture, the easier it will be when you get there.

Step 3: Finalize the Minor Details 

Once you’ve got the right role and found a city you’d like to visit, it’s time to hammer out those final details. Finding short-term lets can often be the hardest part, but you can get decent enough deals on Airbnb and Uniplaces. You will also need to pick a co-working space you can use while you’re abroad. Not only is a workspace a great place to meet fellow nomads, but it will also keep you sane when you have deadlines to hit. Apps like Croissant allow you to find flexible spaces and book online ahead of time. 

If all of the above sounds like a headache, there is another option. Travel companies, such as Remote Year and WiFi Tribe, can take care of everything from your accommodation and co-working space to flights, trips, and excursions. When you go with one of the package deals they offer, you will travel with a group of like-minded workers over the course of several months or even an entire year. Simple. 

Step 4: Meeting Fellow Nomads 

digital nomad beyond words 3

Let’s not beat around the bush – traveling to a foreign country alone is scary. Scratch that, it’s absolutely, positively terrifying. When you arrive, you’ll come up against the biggest obstacle of all. Perhaps for the first time in your adult life, you’re going to need to make friends. Thankfully, you won’t be alone for long. Here are some of the resources you can use:

Bumble BFF: The well-known dating app isn’t just for finding ‘the one.’ It actually has a friend-finding feature, too, called BFF. Create a profile and start swiping for new contacts in your area. Why not arrange a friend date?

Facebook Groups: Search groups for a ‘digital nomad’ community in your area. You should find that there are loads of options, including female-only groups. Of course, you should always put your safety first when meeting people online. 

Meetup: Want to meet interesting people who share your interests? The Meetup app is the way to go. Once you’ve downloaded the app and set up a profile, you can start searching for groups in your area, such as wine and book clubs. 

Ready to take the leap and become a digital nomad? If you’re filled with wanderlust but need to work to live, it’s the ideal solution. This brief guide should have given you an overview of the basics. However, it’s important to realize that there are many different ways you can make this lifestyle work for you. Start researching destinations and schemes today and see what you can find out. After all, there’s a great big world out there!

Why Putting Your Own Needs First is Not Selfish

From the moment you took your first steps, your parents taught you one thing: put others’ needs before you own. Should you stray from this path, you are the actual embodiment of self-absorption. You probably believed it, too. And yet, putting your own needs first isn’t always the selfish act it’s made out to be. Instead, it’s often a highly necessary one.

The Life Changing Magic of Not Giving a F**k author Sarah Knight calls this notion “affixing your own oxygen mask before helping others.” It’s a fitting metaphor. You take care of yourself before you can even think about looking after those around you. If you give all that you have to anyone who asks for it, it won’t be long until you burn out. At that point, you’re no use to anybody – least of all yourself. 

Things you can (and maybe should) say “no” to

So, when should you say “no” and why should you do it? While declining every single request you get is a tad over the top, there are certain times when people will ask too much of you. Not sure what I’m talking about? Here are three classic examples. 

1. Attending an expensive bachelorette party abroad

“Ladies! As you know, me and Brad are engaged! So, I’d like to formallyinvite you all to my bachelorette party (woo!). Details TBC but I’m thinking a quick weekend trip to Paris. I’m just spitballing, so let me know what you think!” 

Sound familiar? When your friends start to get engaged, your inbox is sure to be flooded with messages closely resembling this one. There’s no rule that says you have to spend hundreds of dollars flying halfway around the world for your friend. 

There are two main things that you should consider. First of all, can you afford the time and money the trip will take? If the answer is no, it’s time to politely decline. Secondly, do you actually want to go? Again, if the answer is no, you need to say so. You have no obligation. Sure, if the bride-to-be is your best friend and you wantto go, you should do it. But if there’s the slightest part of you that wants to say no, listen to your gut. 

2. Extra workplace tasks (pay raise not included)

Has your job role expanded over the years? As you get more comfortable in a position, it’s only natural that it may change and that you could gain more responsibilities. If your plate is getting fuller but your bank balance remains the same, this could be a real problem. No matter how your boss tries to sugarcoat this pill, the facts remain the same. You’re doing extra workplace chores and reaping absolutely no financial rewards. That’s not okay.

3. Spending the holidays with your in-laws

You don’t just marry a person – you marry their entire family. Yes, whether you’re a newly-wed or anyone in an LTR, you will know this phrase to be true. Navigating the holiday period can be a particularly tricky task, especially if your partner wants you to spend it with their family. Saying “no” and spending the season with your family instead may seem like a tough decision, but it’s one that you’re 100% entitled to make.

Talking openly to your partner about what each of you is planning to do is the best way forward. Setting out your stall and refusing to head to the in-laws is all very well, but you have to be prepared for your partner to go anyhow. It might mean spending the holidays apart or coming up with a handy compromise. Either way, you should be as clear as possible about what you want and why you want it. 

 How To Say ‘No’ to Just About Anything 

For many of us, it’s not just deciding we don’t want to do something that’s the problem. It’s literally saying “no” to people. This is especially hard if it’s someone you love, care about, and want to please. Still, sometimes you need to put your needs first and make it clear that you can’t do what they’ve asked of you. You don’t have to be rude or obnoxious about it. Instead, it’s all about choosing your words wisely. 

While you may be tempted to pussyfoot around the topics, being direct is a much quicker solution. One study published in the Journal of Consumer Research found that using the phrase “I don’t” rather than “I can’t” could be the key to getting this right. Saying that you can’t do something gives the impression that the situation is out of your hands, which makes you sound flaky, as though you’re making up excuses. Because, well, you are. 

On the other hand, saying that you don’t want to, don’t have the time to, or don’t have the money to makes it clear that you’ve set a boundary. You’ve thought about the request and decided that you don’t have the right resources to do it. It’s hard to argue with that kind of logic and, as you will find, few people will try to. What’s more, they are likely to respect your stance as it shows confidence in yourself and what you can and can’t commit to. Nice work. 

Are you guilty of people-pleasing and giving too much? Learning to say “no” to things and putting your own needs first is a much-needed remedy. That doesn’t mean being contrary for the sake of it. It means having the confidence and self-respect to set your own limits on your own terms. After all, it’s your life and you make the rules. Realizing that and making this small change will make you stronger and, let’s be real here, happier, too.

Five of the Most Captivating Places to Visit Before You’re 30

Travel is the only thing you buy that makes you richer. While the phrase is a little on the cheesy side, it’s also laden with truth. Taking a trip to lands afar is an enriching and life-altering experience. What’s more, there are some choice locations around the globe that should be on everyone’s hit list. With that thought in mind, let’s take a look at just five of the most captivating places to visit before you’re 30.

1. Havana, Cuba

Highlights: Vintage cars, strong rum, and rich heritage 

havana, cuba

Is half of your heart in Havana? It should be. The Cuban city is a must-see for anyone with a case of wanderlustwhere there’s no escaping the friendly and inviting vibe of the region. The people are certain to welcome you with open arms, while there’s never a shortage of intriguing sights to see. 

While you’re there, be sure to take a trip to the Habana Vieja (‘Old Havana’) quarter, a charming area with a true bohemian spirit and some remarkable colonial buildings. Of course, you will also want to hit up the rum bars, which are ever-flowing,and treat yourself to a tipple. It’s worth taking a wander along the back streets to find the more authentic drinking houses as many of the main street optionscan bereal tourist-traps. 

2. Lisbon, Portugal 

Highlights: Historic trams, decorative tiles, and pasteis de nata 

lisbon, portugal

The vibrant and colorful capital of Portugal has soared in popularity in recent yearsand it’s clear to see why. The hilly city is a whimsical urban area that everyone should see at least once. While 19th Century trams glide up and down the streets, the iconic red 25 de Abril Bridge looms over the river. Be sure to visit both São Jorge Castle and Belém Tower.

The Portuguese cuisine you’ll find here is meat and fish-heavy, although there are a few more contemporary vegan restaurants popping up,too. Heading to Timeout Market is an essential part of the Lisbon experience. The late-night food hall is packed with unique eateries, cafes, and bars. When it comes to dessert, you can’t go wrong with a fresh pastel de nata,a traditional egg tart, whichtastes unforgettable when topped with cinnamon.  

3. Rio De Janeiro, Brazil

Highlights: Stunning beaches, bustling nightlife, and amazing sights

rio de janeiro, brazil

Surrounded by awe-inspiring mountains and remarkable beaches, Rio De Janeiro is truly a sight to behold. Aside from the Instagrammable spots dotted around the metropolis, this is also a place of music and bustling nightlife. From rock and hip hop to the Latino rhythms and beats of samba, you’re sure to find your own personal sound in one of the numerous after dark venues around the city streets. 

During the daylight hours, it’s time to relax and recuperate. Head to Copacabana beach or one of the many other golden-sanded spots here and spend a day in the sun. You can pass the hours by surfing, playing beachside games, or simply sipping on a cocktail. 

4. Sydney, Australia 

Highlights: Shimmering sun, lively streets, and the Opera House

sydney, australia

The gloriously immense harbor is the beating heart of Sydney. This city of epic proportions is one that everyone should cast their eyes upon at some point. When you reach the vast and impressive place, you may not know where to start. Heading toward the water is a great idea, since you can take in both the astounding Harbour Bridge and the Opera House in one camera shot. 

However, there’s so much more to this city than its major tourism points. The restaurant and cafe scene here is massive and there’s a broad variety of cuisines available. From the numerous sushi bars to gelato shops and quaint cafes, you’ll never be at a loss for places to stop off and have a rest. 

5. Barcelona, Spain 

Highlights: Whimsical architecture, museums, and las Ramblas 

barcelona, spain

If you’re a self-proclaimed culture vulture, heading to Barcelona in Spain should be at the top of your bucket list. The Catalan city is brimming with points of interest and museums, including the Museu Picasso and the MACBA contemporary art museum. Head down las Ramblas and each side-street you take will whisk you to a new corner of the city.The area is also filled with street performers, shops, and tapas bars. 

The city is speckled with the architectural works of Antoni Gaudí, the father of Catalan Modernism. The designs of his buildings are as unique as they are whimsical and make for ideal vacation Snap backdrops. You can find his creations, including the famous Sagrada Família cathedral, around the streets of Barcelona. If youhave a love of this style, you will also want to visit Park Güell where you can see more of his work.

The ‘So Bad They’re Good’ Holiday Films On Netflix

Baby, it’s cold outside. (Actually, it’s downright freezing.) As the festive season draws near, so do the dark, chilly evenings. Luckily, that exact combination gives us all an excuse to slip into the coziest pajamas, grab a warm duvet, and settle in for an epic Netflix binge. What’s more, the streaming site has a handful of holiday gifts that you don’t want to miss. Let’s take a look at the ‘so bad they’re actually good’ holiday films on Netflix you have to watch this year.

#1 – The Princess Switch 

Starring ‘High School Musical’ actor, Vanessa Hudgens, ‘The Princess Switch’ is a must-watch for Netflix and rom-com fans. In the vein of the Parent Trap and other life-swapping flicks, the movie sees two miraculously identical characters switch places and walk a mile in one another’s shoes. 

Hudgens plays both an adorable American baker and a British Princess in this wholesome and kooky comedy. The pair soon hatch a plan to swap lives for a couple of days to see how the other half live. You don’t need a crystal ball to predict what happens next, but the movie feels fresh enough to carry the time-old story.

 

#2 – Christmas Inheritance

Before bratty daddy’s girl, Ellen, can inherit the family business, her father sets her a seemingly simple task. She has to deliver a Christmas card to his former partner in the aptly named town, Snow Falls. When a snowstorm hits the region, she’s stranded with no money and no friends to turn to. For the first time in her life, Ellen has to start from scratch and find her way in the world without the help of her family. 

 

#3 – The Christmas Prince 

If you’re looking for a super soppy rom-com that may make you shed a tear, you’ve found it. The Christmas Prince is an absolute cheese-fest of a film, but don’t let that put you off. Despite the slightly predictable (okay, very predictable!) plot, there’s a lot of warmth here and you might find yourself watching the movie again and again. 

 

 #4 – The Christmas Prince: The Royal Wedding 

The 2017 movie ‘The Christmas Prince’ was such a hit for the folks at Netflix that they decided to recreate the magic again this year. Yes, the sequel that we did not ask for ‘The Royal Wedding’ is already out on the streaming site. However, if you’re dying to get more of this cute couple in your life, it’s worth a watch.

 

#5 – The Christmas Chronicles 

If it’s your dream to see Kurt Russell playing Santa Claus (and it should be!), The Christmas Chronicles is the Netflix movie for you. While the flick starts with a heart-wrenching twist, which I won’t ruin for you, it soon picks up to a cheerier note. The film starts by introducing us to the Pierce family; Claire, Teddy, and Kate. Soon enough, the man in the red hat arrives and brings a whole load of the festive spirit with him. The kids find themselves on a magical sleigh ride across the US that turns out to be an adventure they’ll never forget.

Is It Just a Rough Patch or Should You Break Up?

The arguments have gotten longer and more bitter. The loving late night cuddles are a distant memory. You feel alone but you’re still together. Could it be that your love story has turned into a nightmare? In any long-term relationship, it can be hard to figure this out: are you going through a normal rough patch or should you break up? It’s a tricky question to ask yourself. So, how about a little advice to help you out? Here’s what you need to know.

Constructive Arguing Can Be Healthy

Call it a spat or a lovers’ tiff – all couples argue from time to time. “There’s nothing wrong with couples arguing,” says Cate Mackenzie, a Psychosexual Therapist, Couples Counsellor and Love Coach, and member of COSRT. “The difference is how they repair and how they soothe. If they don’t do any of that, that’s when it starts to be a disaster.” Getting past your conflict in a calm way could be the secret to longevity. One 14-year-long study found that couples who argued frequently but in a peaceful way were more likely to stay together than those who did not. Since it’s unlikely that you have the same opinion on every issue, you have to find a way to healthily deal with disagreements. On the other hand, should you find yourself constantly in vicious battle, you may have to question why that is. Digging up old conflicts when you argue and making the issue bigger than it is will only make the situation toxic. Should this be happening more often than not, you may want to think about whether the relationship is doing more harm than good. couple fighting should you break up

But Relationships Run On Principles

“All relationships run on principles,” says Cate, “and maybe even the couple works out what those principles should be.” When you first start dating someone, you might give no thought to what the main guidelines of your relationship are. Let’s face it, it’s hardly romantic to sit down together and write out your ground rules. However, having these principles in place could help see you through the rockiest of waters. When you’re not sure what each other’s boundaries are within the relationship, it’s no wonder that you might have problems. Explaining to one another what you expect from the offset means that there are no nasty surprises down the line. Then, should one of you break those principles, you can have an honest talk about why that was disrespectful. It doesn’t have to be a “one strike and you’re out” policy. However, if you find that your partner is bulldozing your principles on a regular basis, you have to question where the respect lies. Is it there at all? When you’ve been crystal clear about what you need in a relationship and your partner can’t (or won’t) give you that, it could be time to call it quits.

Certain Lines Shouldn’t Be Crossed

Regardless of how you might feel about someone, there are certain lines which no one should ever cross. “If someone’s violent, you can’t stay,” says Cate. “Of course, it’s totally possible that people can go and get help or work stuff through. But that needs to be thought about because the dangers are so high.” sad woman thinking should you break up What’s more, your partner doesn’t need to raise their hand to you to be abusive. Some of the most damaging cases of abuse are mental rather than physical. According to the Office on Women’s Health, this mistreatment can include gaslighting, insults, humiliation, and threats, among other troubling issues. With that in mind, here are some helpful resources and contact details:

Having respect within a romantic relationship is essential. When you start to notice a pattern of behavior that includes these things, it’s important that you get help. No one should have to be victimized by their partner so the sooner you take action, the better.

No Trust Means No Relationship

Do you trust your partner? If you hesitated before answering, you might want to consider whether the relationship will work out. Getting past a betrayal can be difficult, especially if it comes early on. One study from Ohio State University suggested that when the trust was broken in a new relationship, it was harder to overcome than if it happened later. “First impressions matter when you want to build a lasting trust,” writes Robert Lount, co-author of the study and assistant professor of management and human resources at Ohio State University’s Fisher College of Business. “If you get off on the wrong foot, the relationship may never be completely right again. It’s easier to rebuild trust after a breach if you already have a strong relationship.” Either way, when your partner betrays you in some way – be it by cheating on you or sneaking behind your back – it stings. It’s perfectly natural that the pain may leave a lasting scar and one that you can’t get past. If that’s the case, it may be better to walk away now and simply cut your losses.

The Basics of Intermittent Fasting

Spoiler: Real weight loss is not easy. If you’re in the midst of trying to lean out and get healthy, you’ll know this to be true. There’s no magic pill you can take (no matter how many clickbait ads you see!) that will make you lose weight overnight. Despite this, there’s one dieting trend that could have some weight to it – intermittent fasting.

What is Intermittent Fasting?

Before we go any further, let’s talk about what intermittent fasting actually is. The diet — which is actually more of a lifestyle than a diet — is basically what it says on the tin: a plan in which you fast intermittently. Rather than prescribing what foods you should and should not eat, fasting diets focus on restricting the times when you’re allowed to eat. However, this can take many different forms.

“There are some very interesting claims which are backed by clinical studies and merit attention. But we also need to consider what actually qualifies as fasting,” explains Gian Bohan, co-founder of plant-based wellness enterprise Shed and T. Colin Campbell Center for Nutrition Studies graduate.

“Some experts claim you need to fast for at least five days to see its true effects, whereas others may talk about just doing short periods of fasting. It goes without saying that you should always consult your doctor or an expert before changing your diet dramatically.”

intermittent fasting salad

The Most Popular Fasting Diets Right Now

So, intermittent fasting is by no means a one-size-fits-all eating philosophy. That means that the baseline theory has been adapted to a range of ways to create different eating regimes. If you’re considering trying one for yourself, it pays to understand what each plan entails. Here’s what you need to know about some of the most popular fasting plans right now.

The 5:2 Diet

Perhaps the most popular of all the fasting eating plans, the 5:2 diet is often hailed as the “Holy Grail” of modern-day weight loss. For five days a week, you eat your regular diet and consume as many calories as you usually would. (For women, the recommended amount is around 2000 calories per day.)

When it comes to your fasting days – the other two days of the week – you only consume 25% of your normal calorie allowance. That means that you should be eating around 500 calories throughout the 24-hour period. When it comes to what food to eat, there are little restrictions; it’s more about cutting back than considering the type of meals you have.

fruit salad for intermittent fasting

Fasting Mimicking Diet

As the name suggests, this diet doesn’t actually involve fasting — at least, not in the literal sense. The weight loss plan was created by Valter Longo, Director of both the Longevity Institute at the University of Southern California. Revealing research suggests that following this specific regime could offer health benefits, such as decreasing your risk of diabetes and heart disease.

The “fasting” element of this diet takes place over a five-day period. During that time you eat only ProLon branded energy bars, chips, and soups totaling between 700 and 1,100 calories per day. The rest of the time, you “refuel” by eating a healthy and balanced diet.

The 16/8 Method

Rather than fasting for a whole day, the 16/8 method means restricting your eating to an eight-hour period. For example, you might have your first meal at 10:00 a.m. and then your last at around 5:00 p.m. After 6:00 p.m., though, you will fast until the next morning and start over again. It essentially means that you don’t eat anything for 16 hours of each day. Of course, you can adjust when you start and finish your eating period depending on your schedule.

woman making smoothie for intermittent fasting

Alternate Day Fasting

Sticking to a day-in, day-out, calorie-controlled diet can be tough at the best of times. That could be why alternate day fasting (or the Eat-Stop-Eat method) has become so popular. The diet involves fasting for 24 hours once or twice a week. For instance, you may decide that you’re not going to eat anything on Wednesday but keep to a regular meal plan for the rest of the week.

When compared to an average diet plan, researchers found that this fat loss plan delivered similar results. With that in mind, opting for this fasting regime when you find traditional methods of dieting tricky could be a smart way to shed some pounds.

Now that you know the basics, are you itching to get started? Before you embark on a fasting plan of any description, you need to make sure that it’s the right way to go for you. It’s important to realize that everybody is different and what works for someone else may not work for you. That’s why you should also do your own research and figure out which plan – if any at all – will work for your specific health needs and lifestyle.

6 Things You Should Never Say to Women Who Work Out

There are two types of women in the world – women who work out and love the gym and those who wouldn’t be caught dead on an exercise bike. If you fall into the former category, you might be tired of getting so much negativity from those in the latter. The onslaught of not-so-subtle insults feels never-ending. Here are just some examples of what I’m talking about.

1. “How much weight have you lost?”

Contrary to misogynistic rhetoric, women don’t only hit the gym when they want to slim down and get the perfect bod. Sure, maintaining a healthy body size is a happy byproduct of being active, but it’s not the sole driving force. Choosing to work out is a lifestyle. What’s more, there’s a whole host of remarkable benefits to exercising regularly.

For instance, research from The Lancet found that working out could boost people’s mental health in a significant way. Yes, training could lead to happiness and tranquillity. Another enlightening study from the University of Birmingham found that exercise throughout a lifetime can also delay the physical aging process.

To suggest that we’re racking up miles on the treadmill just to lose weight is a tad offensive.

women who work out with ropes

2. “Aren’t you scared you’ll get too built?”

Um, no. One of the most common things that women hear when they work out is that they should be careful not to get too huge. It’s a common misconception that exercising leads to extreme muscle gain in ladies.

Spoiler: women’s physiques are entirely different from men’s. That means that when we work out, our body reacts differently too. We’re far more likely to get toned, lean, and a little muscular than acquire a Hulk-esque body that bursts from beneath our dresses. And even if we did, all body types are beautiful.

3. “You must be a sucker for punishment!”

Who said anything about punishment? We all have that friend who would rather chill at home than hit the gym. That’s perfectly okay. What’s not okay, though, is the fact that she is continuously reminding us of how “difficult,” “boring,” or “punishing” the gym is. Stop already.

For those of us who find a gym session enthralling, the opposite is true. And, luckily, a report from the University of Chicago Booth School of Business found that enjoying the experience of tasks, such as working out, means that you are more likely to stick to them.

4. “You must have no social life.”

women who work out giving high fives

Let’s say you spend an hour in the gym a few times a week. Be honest – that’s not a huge time investment. Some people commute more than that just to get to work. Others spend hours on end binging Netflix series. We all have our hobbies and yours happens to be a healthy one. When you value working out, you make the time for it. Period.

Plus, who says that the gym is not a social place? Having a gym buddy means that you get to hang out with one of your besties while doing something you love. Researchers have also found that working out with a partner or friend could help to motivate people to train harder than they usually would. It’s a win-win situation.

5. “Can’t you skip the gym tonight?”

There are few things in life as truly loathsome as social pressure. We’ve all been there. You’re about to leave the office when you get a text from your friend. It says this: “Hi! We’re heading out for post-work drinks. Fancy skipping the gym and meeting us for 2-4-1 cocktails? It’s been forever!”

On the surface, this last-minute invite may seem like a friendly proposal but, when it happens five times a week, it’s just plain nagging. Don’t they understand that you actually want to head to the gym right now? Short answer: no.

women who work out with dumbbells

6. “I’d go to the gym but [insert excuse here].”

Whether it’s their uber busy day job or blossoming social life, friends and strangers alike enjoy nothing more than to tell you why they simply can’t fit working out into their routine. But here’s the thing: you didn’t ask. For some misguided reason, though, people seem to think that you going to the gym is an underhanded criticism of them not.

Of course, this unwarranted excuse has less to do with you than it does them. And, in all honesty, they know that as well as you do. Unless you want a needless slanging match, just smile and agree that it can be hard to fit it in when you’re busy.

5 Relationship Books for a Better Love Life

Nights curled up together with interlocked limbs. Days spent on long country walks, smiling coyly at one another as the light catches the horizon. Bliss. Indeed, if every relationship consisted of these endless moments, we’d live in a utopian world. Sadly, we do not. The reality of any relationship is a splatter of the good, the bad, and – on hungover Sunday mornings – the ugly. However, if your relationship has lost that loving feeling and you’re feeling a little blue, there may be something you can do about it. It could be time to quite literally turn the page and read your way to a happier setup. Here are five new romance and self-help relationship books to get you started along the way.

5 Relationship Books to Teach You About Love

The All-or-Nothing Marriage by Eli Finkel

best relationship booksThink that self-help relationship books are full of mindless fluff? Think again. Underscored with compelling data and scientific research, The All-or-Nothing Marriage offers a unique take on how to achieve happiness in your relationship. Northwestern University psychologist Eli Finkel dedicated this book to his own life partner with a heartfelt statement. “To my wife, Alison, who thinks it’s hilarious that I’m a marriage expert.”

The book starts with an overview of how marriage has changed over the years. Then, it takes a turn into what that means for the modern-day relationship. Combining quick tips with science-backed advice, this one ought to be your one-stop-shop when it comes to improving your relationship once and for all.

How Luck Happens by Barnaby Marsh and Janice Kaplan

How many hilariously tragic dating tales do you have to hand? If you’re the type of person who is constantly unlucky in love, here’s the relationship book for you. How Luck Happens sets out to answer its title conundrum. New York Times bestselling author Janice Kaplan and academic Dr. Barnaby Marsh tackle the superstitious myths of good and bad luck head-on.

The question at the heart of this guide is simple. Is there such a thing as luck? And, if there is, is it something that you can learn to control? After taking a look at the available research in the area, the two come up with ways in which you can realistically change your fortunes and become lucky in love, life, and just about everything in between too.

The Love Gap by Jenna Birch

Smart, empowered, career-oriented women can’t find love, right? In The Love Gap, journalist and relationship columnist Jenna Birch reaches out to all the confident single ladies to help them navigate the modern-day dating scene. Why is it that so many women find success in every aspect of their beings except relationships?

Being a serial dater herself, the central question was as much a personal quandary as it was the subject of the guide. After a year and a half of hard work and answer-searching, Birch came up with a truly meaningful romance guide. The book contains a treasure chest of information from enlightening interviews with relationship gurus to in-depth research.

Happiness Is A Choice You Make by John Leland

relationship books about happinessLessons From a Year Among the Oldest Old reads the tagline to this one-of-a-kind book. Author John Leland follows the lives of six subjects, all of whom are now in their golden years, in a bid to better understand life and relationships. Dropping in on these individuals at infrequent moments, he learns to understand the true struggles of an aging existence.

Unlike other self-help guides, the lessons learned from Happiness Is A Choice come directly from the subjects themselves. But then, who better to preach about life than those who have been there and done it all? Should you be struggling in your current relationship or desperately seeking that rare slice of joy, you simply have to read this book.

Heart Talk by Cleo Wade

Finally, let’s take a moment to appreciate a relationship book created with the Instagram generation soundly in mind. Heart Talk is an artistic take on the genre, but that doesn’t mean that it deserves to be overlooked. If you’re short on time and need a daily dose of confidence and reassurance, this short book is the way to go.

Think of it as a book of advice from your wisest friend you can keep in your purse. Wade offers mantras, poems, and affirmations that should see you through even some of the rawest times within your relationship. As though that weren’t enough, all of the above scream “beauty and truth.”

Which one of these relationship books will you read first?

The 10 Life Struggles in Your 20s That Make You Stronger

Whoever said your 20s are the “best years of your life” was a complete psychopath. Between having a mere few cents to your name, dealing with horrible bosses, and trying to figure out the right way to do laundry, there’s hardly a minute to spare. Far from the blissful frolic people would have you believe, this time of your life is when you have to fight the hardest. Here are 10 of the life struggles that actually make you stronger.

10 Life Struggles You Learn From

1. Getting Your First “Real” Job

You’re fresh out of college and ready to take the professional world by storm. You’re pretty sure your stellar humanities degree is going to be enough to win you a top management position. You picture yourself climb the ranks quicker than King Kong climbed the Empire State Building. There’s just one problem – you’re fighting off thousands of graduates with degrees just like yours and experience just like yours. Damn it.

Getting your first “real” job is a baptism of fire. You accept less than you’re worth, work more hours than you should, and still go home feeling like you could have done more. Plus, since you spent the last few years sleeping until noon and casually writing assignments in your pajamas, it’s all way harder than you expected.

woman sitting at desk experiencing life struggles

2. Or an Internship That Pays Peanuts

Oh, and just because you have a great degree doesn’t mean you’re going to get a killer grad job. Nope, you might have to settle for an internship instead. If you’re looking to get into a career everybody wants (media, arts, or sports), the chances are you’re going to need to work your butt off to get there on a salary of… well, let’s not bring the mood down by talking about that right now.

3. Having Your Heart Broken

Heartbreak hurts. There wouldn’t be a million songs written about the pain of love lost if that weren’t the truth. When you first experience this feeling, it may seem as though your entire world is falling down around you. It’s utterly devastating. Unless you’re remarkably lucky, at some point during your 20s, you will experience the sheer, unadulterated agony of having your heart broken. No matter how many Adele tunes you blast, it’s going to hurt.

Luckily, that feeling won’t last forever. Sure, dealing with rejection and heartache will be hard, but it will also make you realize your worth and value. Once you’ve gone through (what you thought was) the worst thing that could possibly happen to you, you’ll find that you’re battle-ready to face pretty much anything. Bring it.

woman sad about breakup having life struggles

4. Living on Next to Nothing

Money, money, money… In your 20s, you have none of it. It doesn’t quite seem fair. As a child, you were lead to believe that if you worked hard, studied a whole lot, and put in the extra hours, you’d be rewarded with your dream job and an endless supply of dollar bills. What a joke. Right now, you’re filing away money off vouchers like you’re on an episode of Extreme Couponing… not because you enjoy the sport of it but because it’s literally the only way you can afford to eat this month.

5. Dating the Wrong Person

We’ve all been there. You meet the perfect person – in a bar, on Tinder, in the queue at the grocery store – it doesn’t matter where. You hit it off immediately. You start dating and really think there’s a good chance they could be the one. In fact, you believe in this myth so badly that you ignore all their glaring flaws.

Whether they are sleazy and always checking out other ladies or lazy and always asking you for some spare cash, you let it slide. Your friends tell you this person is a waste of time. You ignore them. You’re in a little bubble of bliss and nobody out there’s going to pop it. And then, one day, it pops all by itself and you see the person you’ve just spent years of your life with was completely wrong for you.

6. Getting Hangovers From Hell

Remember the days when you could down four tequilas in a bar and still wake up fresh as a daisy? Yeah, well, those days are over. Your 20s see the start of the two-day hangover. Forget having a few drinks on a Saturday night and feeling 100% at work on Monday. It’s not going to happen. These days, if you fancy painting the town red, you’ve got to plan ahead. That means making sure you have absolutely nothing to do for two days after.

friends drinking cocktails

7. Having Fewer Friends Than Ever

In your college years, you had a massive group of friends. You hardly had to spend a moment on your own. If you fancied some company, you could simply text one of the many and ask them to head out for coffee or to see a film. That lively social life you once knew so well is a faint memory of times gone by.

Whether they’ve relocated for work, moved back home, or just grown distant over the years, the people you once held so dear are no longer around. On the bright side, the small handful of friends you do have are the best. That’s what really matters.

8. Everybody Growing Up

From weddings to baby showers, what’s left of your social calendar is feeling a little too grown-up for your liking. You thought things would always stay the same, that people would just carry on muddling along and leading happy, string-free lives. Oh, how wrong you were! Suddenly, it feels like all your friends are rushing to settle down, have kids, and put a ring on it. It’s a huge change.

9. Moving Back in With Your Parents

As your finances get tighter and rent soars, you might see only one way out. You’re not alone. In 2016, CBS News reported that a massive 40% of young people (between the ages of 18 and 35) were living at home with their parents. It’s the new normal. However, that doesn’t make taking that giant leap backward any easier.

Finding yourself back in your pre-college bedroom with a curfew when you’re in your 20s is a humbling experience. Luckily, this move won’t last forever. When you save up some cash and move back out, it will feel like you’ve got a whole new lease of life.

woman having life struggles moving back in with her parents

10. Figuring Out Who You Are

You thought you’d have it all figured out by now, right? Yeah, well, so did the rest of us. If you’ve made it deep into your 20s and still have absolutely zero clue who you are or what you’re doing, you’re not alone. One of the hardest things about this age is you spend most of your time wondering if you’re making the right decisions or royally screwing things up.

Don’t panic. There’s still time to find out the answers to all the above and more. Research shows that our young brains develop well into our 20s. You’ve still got time to learn, grow, and change your mind… quite literally. While it may be something of a roller coaster right now, try to sit back and enjoy the ride.