All posts by Megan Grant

Megan Grant is a professional writer, editor, and social media manager living in Las Vegas, Nevada. She's an avid bookworm and aspiring novelist.

Gothenburg: The West Coast Gem of Sweden

ABBA. Ikea. Swedish meatballs. Many of us think we know Sweden, but there’s a whole lot more to this scenic Nordic country than you think. Head to the west coast, where you’ll find Gothenburg: a huge city with endless opportunities for adventure.

Let Nature Heal You in Gothenburg

In Gothenburg, you’ll find a peaceful openness that’s hard to come by elsewhere. Its many parks and gardens are the perfect setting for leisurely strolls and picnics. The Gothenburg Botanical Garden is home to 16,000 species of plants, and its greenhouses have the largest collection of tropical orchids in Sweden.

gothenburg botanical gardens

If you want to enjoy Gothenburg like a local, make your way to Slottsskogen — Gothenburg’s main park. Aside from dreamy views, you might run into elks, Gotland ponies, Gute sheep, and other friendly creatures at their zoo.

Cap it all off with a visit to Jonsered Gardens, which dates back to the 1800s. It’s green as far as the eye can see, and every photo you snap promises to be 100% Instagram-worthy.

Get Active

Gothenburg is a dream come true for cyclists. Regardless of your fitness level, you’ll love biking through the woods, around the lakes, and along the coast. Stunning country roads line Gothenburg’s beaches and fields. People traveling on foot also love the many trails, paths, and city streets.

gothenburg walking trail

Many locals will tell you that Gothenburg is the place to be for rock climbing, too. Take a boat to the island of Hönö for bouldering or visit the cliffs of Utby for the ultimate experience. If you prefer a more controlled environment, they have plenty of indoor rock climbing, too.

Don’t forget that the archipelago (which is made up of over 20 islands!) affords the best opportunities for unforgettable time spent on the water. Grab a paddle and give canoeing, paddleboarding, or kayaking a try, whether you hit the archipelago, the city canals, or the inland lakes.

If you want to try your hand at reeling in the next big catch, Gothenburg is the place to be — with its lobster safaris and fishing tours.

Eat, Drink, and Be Merry

If you want to kick back and loosen up, Gothenburg has a wide selection of bars to visit. Bar Centro is known for wines made from organically-grown grapes. Somm is another local favorite for dozens of luxurious libations.

You’ll undoubtedly get hungry on your Gothenburg adventure. Start by hitting up some of the city’s most popular breakfast joints. Kafé Magasinet serves sourdough bread from their in-house bakery and freshly ground organic coffee — the makings of a breakfast fit for royalty.

De Matteo is a local coffee shop chain known for their breakfast buffet, carrying bread, cheese, jam, porridge, juice, and coffee.

We’re not drooling. You’re drooling.

Being surrounded by so much water, you can expect the seafood in the city to be unparalleled. Fiskekrogen is where locals go for a delectable seafood platter and fishcakes. If you want a really fancy experience, head to Restaurang vRå, which seats only 40 guests and combines traditional Swedish ingredients with Japanese flavors. The sushi and raw food experience is unlike any other.

Discover More Things to Do

Whether you have kids to entertain or you’re just a big kid yourself, Liseberg (Scandinavia’s biggest amusement park) is a winner. Enjoy its many rides, carousels, and concerts.

Satisfy your inner artist and visit the Gothenburg Museum of Art. Its Nordic collections date back to the 15th century, and you’re guaranteed to experience countless historic works of art.

Do museums pique your interest? Make your way to Universeum and it’s like you’ve stepped into a fairy tale. All under one roof, you can explore a rainforest, enjoy an enormous aquarium, and play witness to its many exotic animals. While it’s certainly family-friendly, any adult can get happily lost here for hours.

No matter what your style is, Gothenburg has something for you. The city’s nightlife is alive and well. Lounge(s) is a local favorite, made up of several rooms and floors, all of which are built to entertain, right up to the rooftop. You’ll never get bored with the club’s variety of decor, music, and bars. It’s like visiting multiple bars without ever needing to leave.

To better immerse yourself in the city’s history, visit Valand. It’s one of Gothenburg’s oldest nightclubs, where people have been cutting loose since the 1900s. Admire the old artwork and dazzling crystal chandeliers.

If you want to step outside the box, Yaki-Da is the place to go. The club is famous for its extravagant coffee bar, which presumably helps keep you awake to hang out on the dance floor longer while taking breaks to enjoy the open-air terrace.

To all nature-lovers, nightclub-goers, foodies, and beyond — Gothenburg will never let you down.

If you want to learn more about the Nordic countries, read our article on Reykjavik, Iceland.

10 Christmas Dessert Recipes to Satisfy Your Holiday Sweet Tooth

‘Tis the season to pig out, fa la la la la la la la la! Those are the lyrics, right?… I know that the best part of the holidays is supposed to be the joy of giving or whatever, but if you ask me — which I know you didn’t, but I’m going to tell you anyway — the best part is parking your rump at the dessert table and helping yourself to another slice of pie. If you like to indulge as much as I do, and you enjoy spending time in the kitchen, here are 10 Christmas dessert recipes that are sure to spread the holiday cheer.

10 Christmas Dessert Recipes Perfect for the Holiday Season

1. Red Velvet Cake Balls

 

View this post on Instagram

 

Red Velvet Cake Balls! Such a fun and festive holiday treat. 🎅🏻🎄

A post shared by Angie | BAKERELLA (@bakerella) on


Want something that’s easy to prepare but insanely delicious? Try these red velvet cake balls from Bakerella. You only need a handful of ingredients: red velvet cake mix, cream cheese frosting, and chocolate to melt and dip them in. Make huge batches, put them in festive tins, and hand them out to all your friends. Or, you know, eat them all yourself.

2. Hot Cocoa Cheesecake

If you love nothing more than a steaming cup of hot cocoa, this hot cocoa cheesecake from My Baking Addiction is right up your alley. You’ll savor every bite, from the Oreo cookie crust to the mini marshmallows added on top.

3. Reindeer Chow

 

View this post on Instagram

 

❤️💚 Reindeer Chow is the ultimate holiday snack mix – Chex cereal, Cheerios, peanuts, pretzels, and red & green M&Ms, all coated in white chocolate. This is an easy recipe that makes a TON, so it’s perfect for taking to all of your holiday events – it’s always a HUGE hit! 🎅⠀ .⠀ #browneyedbaker #f52grams #buzzfeast #yahoofood #eeeeeats #feedfeed @thefeedfeed #bhgfood #marthafood #thekitchn #bareaders #huffposttaste #todayfood #foodblogfeed #buzzfeedfood #buzzfeedtasty #recipe #instayum #eatingfortheinsta #bonappetit #onthetable #foodblogeats #mywilliamssonoma #tastingtable #foodgawker #realsimple #sotasty #f52oven #recipevideo #snacks #christmasiscoming

A post shared by Michelle 🙋🏻 Brown Eyed Baker (@thebrowneyedbaker) on

Browneyed Baker’s Reindeer Chow is the answer to all of life’s problems. This is yet another simple recipe that is outrageously taste bud-tingling. Mix together Chex, Cheerios, peanuts, pretzels, and M&Ms, and coat it all in white chocolate, and you’ve got a holiday dessert fit for royalty. Christmas dessert recipes don’t have to be complicated to be indulgent.

4. Christmas Chestnut Yule Log Cake

If you’re feeling ambitious and want to really go above and beyond with your Christmas dessert recipes, try the Christmas Chestnut Yule log by Hummingbird High. It’s the perfect table centerpiece, and just wait until you sink your teeth into it. I’d also like to add that it photographs well for Instagram. Priorities!

5. Christmas Sugar Cookie Bars

 

View this post on Instagram

 

These look a bit like ugly Christmas sweaters, no? That was the intent with these✨Christmas Sugar Cookie Bars✨ But also: does Santa deserve cookies, or could he get by with bars? Could we smoosh sugar cookie dough into a pan, and slice it into cookie shapes? I’m not mad at Santa or anything, I’m just a *little* exhausted doing his job, you know what I mean? 🎅🏽 Recipe link in profile; also, if you make no other recipe from my site this year, make these sugar cookie bars with cream cheese frosting in an 8×8” pan, k? K. #feedfeed #imsomartha #foodandwine #mywilliamssonoma #fwx #f52grams #abmfoodie #buzzfeast #kitchn #thekitchn #bareaders #beautifulcuisines #gloobyfood #tastingtable #heresmyfood #buzzfeedtasty #christmascookies #christmasbaking #sugarcookies #mms

A post shared by Christina Lane (@dessertfortwo) on

These sugar cookie bars from Dessert for Two will give you life. The cream cheese frosting will make you weep. They’re also the perfect addition to your cookie decorating party.

6. Grinch Brownies

The peppermint extract and mint Oreo cookies really give these Grinch brownies from Cookies and Cups a nice kick. Fair warning: this will disappear from the dessert table fast.

7. Gingerbread Cookies

 

View this post on Instagram

 

GINGER CUTIES!!!!! 🎄 My favorite gingerbread cookie recipe is up on the blog. Clean edges, tons of spice flavor, easy to decorate with a simple glaze icing. Link in bio @sallysbakeblog PS: I have something as big as a house coming on Monday. Any guesses?! 😉😁😜 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #gingerbreadmen #gingerbread #gingerbreadcookies #homemadegingerbread #cutoutcookies #cookiedecorating #christmasclassic #cookies #cookiegram #thekitchn #tistheseason #holidaybaking #christmascookies #christmasbaking #homemade #fromscratch #bakedwithlove #thebakefeed #linkinbio #sallysbakingaddiction #sallyscookiepalooza ⠀⠀⠀⠀⠀⠀⠀⠀⠀ https://sallysbakingaddiction.com/best-gingerbread-cookies/

A post shared by Sally Quinn (McKenney) (@sallysbakeblog) on

You can never go wrong with traditional gingerbread cookies. Sally’s Baking Addiction has the ultimate recipe. Molasses and spices give them their iconic flavor, and the end result is irresistibly adorable.

8. Peppermint Chocolate Donuts

 

View this post on Instagram

 

A post shared by Sarah Fennel (@bromabakery) on

I love gluten, but if it doesn’t agree with you so much, you’ll love these gluten-free, grain-free peppermint chocolate donuts from Broma Bakery. They’re topped with dark chocolate ganache and crushed peppermint candies, and the holidays have never tasted this good.

9. Christmas Velvet Layer Cake

 

View this post on Instagram

 

Layers of red velvet and green velvet cake spread with a dreamy peppermint whipped cream frosting. Get the recipe PLUS special tips for not overestimating your cake-layering abilities and making a cake that is too tall and topples over. If you caught my stories yesterday, YOU KNOW 😉😅. Tap the link in my bio!⠀ .⠀ .⠀ .⠀ .⠀ https://www.somethingswanky.com/christmas-velvet-layer-cake-with-peppermint-whipped-cream-frosting/ #cakestagram #instafood #santaclaus #foodie #christmascheer #christmaslights #love #christmasdessert #cakedesign #cooking #bakery #xmascake #foodstagram #gingerbread #buttercream #fruitcake #christmaslove #cakeart #tasty #foodphotography #santa #foodblogger #presents #christmaspreparations #winter #adventcalendar #holidaybaking #tallcakes

A post shared by Ashton | SOMETHING SWANKY (@somethingswanky) on

Layers of red velvet and green velvet cake are spread with a dreamy peppermint whipped cream frosting. How many layers is too many? Trick question! There’s no such thing as too many. You can find the recipe over at Something Swanky.

10. Almond Shortbread

It’s fruity. It’s sweet. So soft and smooth. This almond shortbread with raspberry white chocolate frosting from Dessert First is the perfect holiday baking project.

7 Jump Rope Workouts You Can Do at Home

“Is it time for bed already?” you ask yourself as you gaze out the window. No — it’s 4:30. This is the winter. It’s dark. It’s cold. The last thing you want to do after working all day is to go to the gym to get your sweat on. Don’t let your fitness take a backseat just because it’s the season of chunky sweaters and comfort food. If you’ve got a jump rope and a high ceiling, you can try these seven jump rope workouts right at home. You can even watch Netflix as you do them. #Win

7 Jump Rope Workouts to Try at Home

1. Alternating Jump Rope Workout

One of our favorite jump rope workouts is this five-minute programming from Jump Rope Dudes on YouTube. What we love about this is that it alternates between jumping rope and other simple exercises. Here’s what you can expect.

  • 30 seconds jump rope regular bounce
  • 30 seconds jumping jacks
  • 30 seconds jump rope boxer skip
  • 30 seconds sumo squats
  • 30 seconds jump rope regular bounce
  • 30 seconds speed skaters
  • 30 seconds jump rope boxer skip
  • 30 seconds squat hold

Rest for 10 seconds between exercises, and rest one minute between circuits. Repeat these five times.

2. Annie

Annie is a traditional functional fitness workout that combines double-unders and sit-ups.

If you’re not yet familiar, double-unders are when the rope passes under your feet twice per jump, instead of once. This is obviously more advanced, but once you get them down, give Annie a shot.

For Time (complete as fast as you can)

50-40-30-20-10 reps

  • Double-unders
  • Sit-ups

3. 10-Minute Jump Rope Workout

This workout from POPSUGAR Fitness is a great one for beginners because they ease you into it, starting with double hops (which you can continue if you need to take it a little slower). This workout includes Ali jumps, high knees, single-foot hops, and lateral hops. Plus, the video includes a cool-down. Bonus!

Get your heart rate up and break a serious sweat.

4. Flight Simulator

This is another functional fitness workout for those of you who have mastered double-unders. Flight Simulator is not for the faint of heart.

For Time

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of unbroken double-unders

Typically, you can rest as needed in between sets, but if you miss a rep mid-set, you have to start that set all over again. Brutal.

5. HIIT Jump Rope Cardio Workout

This one’s really going to have you breathing heavy. The workout from Dannibelle includes three sets of seven types of skipping. You should aim to do the seven exercises straight through with no rest, but you do get 90 seconds of rest between sets. Here’s the list of skipping types:

  • 30 seconds standard skipping
  • 30 seconds high knees
  • 30 seconds split skips
  • 30 seconds single leg hops (right side)
  • 30 seconds single leg hops (left side)
  • 30 seconds alternating double hops
  • 30 seconds fast high knees

6. The Ultimate Beginner’s Jump Rope Workout

If you’re interested in jump rope workouts but need to keep it super simple, this one from The Phoenix Movement might be the one for you. It’s simply 20-second intervals of basic skipping.

  • 20 seconds basic bounce
  • 20 seconds rest
  • 20 seconds basic bounce
  • 20 seconds rest
  • 20 seconds basic bounce
  • 20 seconds rest
  • 20 seconds basic bounce
  • 20 seconds rest

Do this three times.

7. Low-Impact Jump Rope Workout

This routine from FitnessBlender is a good one to try because it’s manageable but effective. It’s more low-impact but you still get one heck of a workout. It’s based on 25 seconds on and 10 seconds of rest, although you can keep jumping through the rest periods if you’re feeling ambitious.

Jumping rope is an excellent full-body workout. It scorches calories, challenges your lower and upper body, and helps you get an effective workout in even if you only have five minutes. Next time your schedule is packed but you want to get your heart rate up, try these seven jump rope workouts right at home.

How to Be Friends With Your Ex

You were in a beautiful relationship… and then it ended. Now, you have to figure out what to do with the mess in the aftermath. If you ultimately decide you want to be friends with your ex, give yourself a pat on the back. You do need to tread carefully, though, because this type of friendship is unique. Here are seven tips for how to be friends with your ex.

How to Be Friends With Your Ex: 7 Simple Tips

1. Give the Relationship the Time and Space it Needs

Trying to figure out how to be friends with your ex is admirable — and totally doable. Don’t rush it, though. If you broke up a week ago, you both likely need more time and space to grieve the end of the relationship and heal.

Rushing a friendship after a breakup could end up burying hurt feelings that will undoubtedly bubble up and explode later on.

woman learning how to be friends with an ex

2. Avoid Falling Back Into Old Habits

Did you and your ex-partner used to text until the wee hours of the morning? Fun times, those were. Now, they’re over.

You had such a strong bond with this person. Especially if you were together for a long time, it might only feel natural to keep all those old habits. After all, you spent years sending each other stupid memes and texting from the toilet.

However, when you put an end to a relationship, you put an end to the habits and behaviors that went along with it. The nature of your relationship has drastically changed. Also, you need to prepare yourself, because in all likelihood, your ex will move on to someone else. Then, they’ll be texting them from the toilet, not you.

Cut the apron strings now.

And speaking of your ex-partner moving on to someone else…

3. Stay Out of Their New Relationships

You feel entitled to an opinion on the new person they’re dating — obviously. After all, you used to be entitled to an opinion about everything, from how they combed their hair to the way they used to wear socks with sandals.

The difference now, though, is that you’re just their friend. In other words, your ex’s new relationship is none of your beeswax.

If you’re going to commit to being their friend, you have to commit to keeping it positive and refraining from starting any drama. It doesn’t matter if you think they’re rebounding with someone else, jumping into a new relationship too quickly, or doing everything for the new person that they were supposed to do with you.

group of friends learning how to be friends with an ex

Be supportive, or at the very least, stay out of it. The friendship will suffer otherwise.

4. Only Hang Out in Environments That Are “Ex-Friendly”

Did you have your first kiss in the back of a movie theater? Steer clear of that cinema.

Do you know that being alone with them will make it hard to resist certain temptations? Only hang out in groups.

Being friends is wonderful, but that doesn’t mean you won’t need boundaries. In fact, relationships of all kinds have boundaries. It’s how we protect ourselves and each other.

5. Call Them Your Friend — Not Your Ex

Yes, they’re your ex, but now? They’re your friend. Introducing someone or referring to them as your ex makes things weird. It also kind of implies you’re stuck in the past. If you want to be friends, treat it like a friendship — not a relationship that ended.

woman learning how to be friends with her ex

6. Limit Your Social Media Exposure to Them

After a breakup, we certainly love to torture ourselves by watching our ex-partners’ every move on social media. Where did they check in? Who were they with? What kinds of fun were they having without you?

This is a recipe for hurt feelings. Also? Social media stalking is something you do with an ex — not a friend. Remember those boundaries? Set another one: don’t unfriend your ex on Facebook, but consider unfollowing them. Don’t unfollow them on Instagram, but maybe mute their posts.

That way, you control when you want to see them. You won’t risk any undesirable photos popping up on your newsfeed with no warning.

woman on cell phone

7. Avoid Trash Talking to Your Gal Pals

We all need that time after a breakup to vent and talk smack to our friends. Give yourself this time, for sure. However, when you decide you’re ready to be friends with your ex, you have to try to let the negativity go. Keep it positive, leave the gossip behind, and be a friend to your ex both to their face and behind their back.

6 Things to Know About Buying a House

Owning a home is a huge milestone in any person’s life and an essential part of the American dream. It’s an exciting stepping stone, it goes without saying — not to mention that under the right circumstances, it can be a sound investment of your money. Before you go shopping, though, there are a few important things to know about buying a house.

woman holding keys to new house

6 Things to Know About Buying a House

1. It’s Going to Cost You More Than You Think

No, seriously. Take whatever you thought you were going to spend and add on another $5,000 to $10,000.

Aside from houses being expensive, period, there are always unforeseen costs. You’re going to need to fix something, replace something, upgrade something, or you’ll owe a fee you weren’t aware of. Random people are going to come at you from every direction with their hands outstretched asking for your hard-earned money.

Don’t panic, because this will pass. Buying a house is a ton of money upfront, but once you get past that hump, your monthly expenses — your mortgage, HOA, utilities, etc. — won’t change much.

2. Looks Can Be Deceiving

Buying a house that’s pretty is important. Buying a house that’s well-built and functioning properly is important-er. Does your potential new home have clean carpeting and freshly painted walls? Sweet! What about the plumbing, heating and air conditioning, and water heater?

These things are hidden to the house hunter, but if you go with a home that has faulty appliances, you’re in for a big bill later on down the road. In addition to aesthetics, make sure the inner workings of your potential house meet your standards.

man and woman learning things to know about buying a house

3. Consider How Long You Plan to Stay

Do you plan to move again within the next five years? Then you might want to reconsider buying a home at all because that’s roughly how long it takes to recoup your costs. Plus, selling it after less than two years of living in it could spell bad news for your taxes.

If you don’t plan to get comfortable and stay put for a while, renting might be the better option for you.

4. Look Beyond the House

Finding the perfect house is a huge victory, but there are other factors to consider. Is the area quiet, or does the house sit right off a major road or highway? What are the crime rates like in the area? If you have kids (or plan to have kids), is it a good school district? Where in the neighborhood is the house situated? Some people swear if the house is on a corner lot, it’s likelier to be broken into.

It’s important that you have a wider perspective when determining if you’ve found the best house for you.

man and woman unpacking boxes at new house

5. Review All of Your Finances

Any way you slice it, buying a home is expensive, but that’s not an excuse to be financially irresponsible.

Before you start house hunting, you need to ensure your finances are in order. Beyond the purchase price of the house, do you have enough money set aside for the down payment? Nerdwallet says this is about 20% of the purchase price.

You’ll also want to make sure you’re in the best position possible to secure a mortgage. Do you have money in your savings? Banks don’t like to loan money to people who are living paycheck to paycheck. What other debts do you have? Are they under control? Have you missed any payments or been late?

The better prepared you are before making a move, the easier the transition will be.

6. Shop Within Your Means

Well before buying a home, you should know one thing for certain: what you can comfortably afford each month — “comfortably” being a key word here.

You should not be shopping for homes beyond what you can pay back on a loan each month. First, get pre-approved for a loan, so you’ll know how much you’ll get, maximum. Second, take a look at your monthly income and expenses to know what you can afford.

Don’t push the boundaries! You might have $2,000 “to spare” each month, but that doesn’t mean you have to put all of it toward a mortgage. Living slightly below your means will do wonders for your stress levels.

The Signs of Overtraining: When it Might be Time to Tone Down Your Workouts

Getting into the habit of making fitness a regular part of your lifestyle is crucial to your overall health. I, for instance, need something to counterbalance all of the pizza I eat. Alas, as the old adage goes, too much of a good thing can be a bad thing. Another adage I appreciate is, “Pizza is delicious for breakfast.” (We’ll cover that one another time.) Is there really such a thing as too much exercise? Absolutely. In fact, over-exercising can have serious consequences both mentally and physically. If you experience any of the signs of overtraining, it might be time to take a step back and reexamine your habits.

Remember that when it comes to your fitness, equally as important as (if not more important than) training is rest and recovery. Without it, your training routine is a moot point. Here are some red flags to look out for when it comes to overtraining.

overtraining

1. You are Overly Fatigued and Even Sluggish

Make no mistake about it: There’s a big difference between being tired from a butt-kicking workout, and being exhausted all the time regardless of how much you sleep. The latter should grab your attention. If you are training too much or too hard, your parasympathetic nervous system could be fried, and this ignites a chain reaction in your hormones: less testosterone, more cortisol (the stress hormone), a harder time maintaining or losing body fat (more on that later), and finally, soul-crushing fatigue.

If you think this might apply to you, know this: One day of rest or active recovery isn’t the answer. You need to think about a more general scale-back across the board.

2. Your Body Constantly Aches

I love when I have an extra tough session in the gym, and I’m sore for the next couple days. I know I did something my body wasn’t used to. Success! But if you’re always achy, sore, or experiencing any other kind of joint or muscle pains, something’s not right. We work out to feel amazing — not to be miserable on the daily. If your training is generally making your body hurt, try taking things down a couple notches.

signs of overtraining 2

3. You’re Depressed or Experience Mood Swings

Putting your hormones under too much of the wrong kind of stress can be a recipe for disaster. As with other hormonal disruptions, depression, mood swings, personality changes, anxiety, menstrual problems, and even reduced sexual desire are not uncommon.

4. You’re Insanely Thirsty All The Time

When I say this, I mean that no matter what or how much you drink, you’re still thirsty. This could be a sign of overtraining because when your body enters this state, it starts to use its own muscle for protein — called a “catabolic state.” And this can lead to dehydration. Continue to drink plenty of water, but also importantly, ask yourself if you’re pushing your body too hard.

5. You Feel Worse After a Workout — Not Better

Fitness releases endorphins, and endorphins make you happy. I’m sure by now you’ve experienced that post-workout high, where you’re exhausted but feel oh-so-amazing. If you’re not experiencing this feeling fairly regularly, something might need tweaking. While every workout can’t be perfect, if you feel moody or uncomfortable post-training more often than not, ease up a little.

signs of overtraining

6. You’re Putting On Unhealthy Weight

Like I mentioned earlier, exercising has all kinds of effects on your hormones; and when you overtrain, your hormones aren’t so happy. Additionally, if you’re currently in a calorie deficit because you’re trying to lose body fat, you might have even more trouble on your hands.

The aforementioned testosterone decrease and cortisol increase affect more than your energy. You can experience a whole host of problems, including trouble with your metabolism, insulin resistance, protein synthesis, and appetite.

This could mean that no matter how hard you train or how carefully you eat, you still look “soft” or “out of shape.” (Obviously, all shapes and sizes are beautiful; but we’re talking about your health here.)

7. You’re Getting Sick More Frequently

Several factors can inhibit your immune system, and overtraining is one of them. Are you experiencing annoying coughs, a runny nose, congestion, or frequent headaches? An overenthusiastic fitness routine might be to blame. Pull back a little and see if your immune system goes back to normal.

The 6 Best Yoga and Meditation Retreats In The World

Life’s responsibilities are no small task. Between work, school, finances, and family, it’s easy to understand how one can become to feel overwhelmed. There are healthy and enjoyable ways, however, to renew your energy and optimism. Yoga and meditation have both proven to have countless physical and emotional benefits. Yoga, for instance, helps protect your spine and prevent the breakdown of cartilage and joints. Additionally, meditation can lessen anxiety and depression, and help develop positive social interactions. While you can do both of these activities in your own home, you can also consider outside yoga and meditation retreats.

With the variety of benefits offered by both of these activities, it’s almost silly not to explore them further. So where do you go for such retreats? They’re popping up everywhere, both in the US as well as across the world, rapidly gaining in popularity and offering a host of luxurious accommodations. While you should do a bit of research into the best retreat for you, we did some of the homework already and found six yoga and meditation retreats around the world that have received glowing reviews.

1. Kripalu Center for Yoga & Health

With breathtaking Stockbridge, Massachusetts as its backdrop, Kripalu offers daily yoga courses, delicious natural-foods cuisine, massage, hiking, saunas, a private beach, and even a labyrinth. And with the scenic view of mountains and lake, getting into a more peaceful state of mind is guaranteed.

scenic Massachusetts
Massachusetts

2. Esalen Institute

This retreat center and educational institute in Big Sur, California boasts cliffside hot springs, a farm and garden, an art center, and overall, 120 acres of beautiful land resting between mountain and ocean. Where do we sign up?

pacific coast
Big Sur, California

3. Eat Pray Move

Eat Pray Move hosts retreats all over the world, with upcoming trips happening in India, Iceland, Morocco, and Croatia. The best part about this organization is its “Give Back” retreats, where 10% of the profits go to global non-profits. Eat Pray Move brings so much more than yoga and meditation, like in-water massages that take place in lagoons.

Sunset in Morocco
Morocco

4. Kalani Oceanside Retreat

This Hawaiian eco-community provides farm-to-table meals, workshops, hula classes, lauhala weaving, qigong, tai chi, and a variety of other classes and activities. The swimwear optional half-Olympic pool, heated saltwater pool, jacuzzis, and sauna are just the cherry on top.

kalani oceanside retreat
Image courtesy of Kalani Oceanside Retreat

5. Pravassa RetreatWell

Pravassa retreats take you everywhere, from India and Indonesia to Thailand and throughout the US. Raw food classes, herbal spa remedies, mud lounges, and bio-dynamic wine are just a few things they offer to help you unwind and recharge your battery.

Thailand waterfall
Thailand

6. Miraval Resort & Spa

Travel to Arizona for yoga, fitness, hiking, meditation, lectures, hot stone massages, and loofa cleanses — and this is barely scratching the surface. Miraval has been recognized by Travel+Leisure, Condé Nast Traveler, and Andrew Harper.

meditation retreats
Lake Powell, Arizona

It’s so important to your health and happiness to make time for yourself. Turn off your phone, don’t worry about checking your emails, and focus on your own well-being. Have you experienced any kind of retreat? Let us know where you went and what you thought of it!

Banff National Park: Canada’s Dream Getaway

If you want to experience nature’s most beautiful, head to Banff National Park. Located in Albert, Canada, it’s the country’s first national park. It started as a modest hot springs reserve and today serves as an unmatched mountain destination tucked away in the Canadian Rockies. Not only for mountain lovers, Banff National Park has something to offer everyone — think skiing, fishing, golfing, plus the most luxurious in terms of accommodations.

Planning your itinerary? Here’s some of what you can expect.

The Best of Banff National Park

Hot Springs


Banff is famous for its hot springs. The geothermally heated water bubbles up to the surface from the earth’s crust, reaching a toasty 116°F in the winter and 81°F in the springtime. Soothing and packed with minerals like sulfate, calcium, magnesium, sodium, and bicarbonate, Canada’s year-round hot springs are the perfect place to unwind.

Each spring provides a unique experience, with its own balance of minerals, gases, and temperatures. Plus, the views are unparalleled: snowcapped mountains and the gorgeous sun rising or setting. Perfection.

Whitewater Rafting

Whether you’re a novice or a seasoned expert, you won’t regret whitewater rafting in Banff. Kicking Horse River is the place to be. If you’re looking for a calmer rafting opportunity, they’ve got it. Want to live life a little more on the edge? They’ve got those kinds of rapids, too.

Don’t get us wrong: the Bow River, Highwood River, and Kananaskis River also offer their own unique adventures.

Sunshine Meadows

sunshine meadows in banff national park

Considered by many to be Canada’s number one day hike, Sunshine Meadows looks like it was pulled directly from a postcard. Venture to this area and you’ll be surrounded by some of the highest peaks in the Canadian Rockies.

Take Banff’s biggest gondola up to the Village, where you’ll have awe-inspiring views of the valley down below, all the mountain peaks, and the area’s wildlife. Then, pick from the six graveled hiking trails that wind through all three alpine lakes, waterfalls, and the lush fields packed with flowers spanning more than seven miles of Sunshine Meadows. Brilliant.

Lake Louise

banff national park lake louise

If nature is calling, you must answer her. While it’s about 40 miles northwest of Banff, if you’re spending time in the park, you can’t miss visiting the emerald waters of Lake Louise for canoeing or heading into the neighboring mountains for hiking or rock climbing. Go for a short walk or challenge yourself to an off-trail excursion. You can even saddle up and ride horseback to explore the lake and park. No roads. No rushing. Just you, your horse, and nature.

Museums

It’s not all outdoor adventures, although Banff certainly doesn’t disappoint in that arena. You can also get a heavy dose of culture, history, and art while you’re there. The resort town is full of museums. The Whyte Museum, for instance, honors both the historical and contemporary art of the country. It has guided tours, archives, and even a library.

Or there’s the Banff Park Museum National Historic Site of Canada, which is home to more than 5,000 animal specimens and is an excellent opportunity to learn about Banff’s wildlife.

Camping

lake louise in banff national park

Banff National Park has most other locations beat when it comes to its camping opportunities. With multiple campgrounds in the area, you can’t go wrong. Waterfowl Lake Campground is a mere 45 miles from Banff and has 116 sites. Enjoy the Mistaya River and Waterfowl Lake, and then take the trail to Cirque and Chephren Lakes.

If you visit Lake Louise and don’t want to leave, set up camp there! Park yourself in the woods along the Bow River, just 2.5 miles from the water. Multiple biking and hiking trails are right within reach.

night camping in banff national park

Accommodations

While you should explore Banff’s stunning outdoors as much as you can, no one will blame you for wanting accommodations that might be a bit cozier. Thankfully, the town doesn’t fall short there, either. You have plenty to choose from — like the Paradise Lodge & Bungalows, the Mountaineer Lodge, Johnston Canyon Resort, and Mount Robsten Inn, just to name a few, and that doesn’t even cover it.

Cave and Basin National Historic Site

This is a must-see for both nature lovers and history fanatics alike. Many consider this the original birthplace of Banff National Park, home to the original thermal mineral springs. This is where it all began. While those springs aren’t open to the public, you’ll learn about the park’s history and local wildlife. It’s possible people first began roaming the area 10,700 years BP, helping explain the deep cultural significance the Cave and Basin National Historic Site holds.

cave and basin national historic site

This is just a brief glimpse into what Banff and its national park have to offer. We haven’t even gotten into Helen Lake Trail, Bow Valley Parkway, and Surprise Corner — home of the hidden (and quite photogenic) historic Fairmont Banff Springs Hotel. And don’t forget to make time for the park’s most picturesque waters, aside from Lake Louise, like Lake Minnewanka, Vermilion Lakes, Cascade Ponds, and Johnson Lake.

When you travel to Banff, the world is in your hands.

Have you ever been to Banff National Park? What’s your favorite thing to do there? Let us know in the comments!

4 Professionals Who Will Help You Recover From Exercise

If you’ve made fitness a regular part of your lifestyle, you’ve probably at least begun to notice the wear and tear it can have on your body. Tiny aches, nagging soreness, and even small injuries can make staying active a pain in the neck — figuratively and literally. While you, no doubt, take steps on your own to heal from fitness — like salt baths and foam rolling — there are a few specialists you might want to consider visiting to help recover from exercise even more thoroughly. These experts can provide a service you can’t achieve on your own.

Remember, you need to recover as hard as you train, if not harder.

4 People Who Will Help You Recover From Exercise Better

1. Massage Therapists

massage therapy

Who doesn’t love a good massage? The benefits of massage are too many to count. We’re talking about something more specific, though. When you visit a massage therapist, the goal isn’t so much for it to feel relaxing — although it might — as it is to really dig into the muscles that may be tight or knotted up.

For instance, if persistent lower back pain has been troubling you, a massage therapist might address your glutes, hip flexors, adductors, or hamstrings. Tightness in these muscles could result in back pain. If the tightness is too severe, no amount of foam rolling will remedy it. You need a professional.

Within the umbrella term “massage therapy,” there are more specific kinds, including Swedish massage, deep massage, sports massage, and trigger point massage. According to the Mayo Clinic, it could help relieve not only sports injuries, joint pain, myofascial pain syndrome, and soft tissue strains or injuries, but also anxiety, stress-related insomnia, and digestive problems, too.

2. Physical Therapists

woman working with physical therapist

There is some overlap between the services a massage therapist and a physical therapist will provide, which we’ll come back to in a moment. A PT can be of immense help on your fitness journey. We all have weaknesses and imbalances we don’t even know of because our knowledge of the human anatomy is limited. A PT can help pinpoint the source of your pain and show you ways to use exercise to fix it.

For instance, let’s return to our lower back pain. A PT might find the source of your pain is weak glutes. Thus, they’ll give you specific exercises to target and strengthen the glutes, and ultimately relieve your back pain.

In addition to teaching you ways to become stronger, a PT can also help you improve mobility and flexibility, recover from injury, restore the function of muscles, and prevent injury from happening in the future. They don’t use only exercise as their method of healing. Some PTs offer other services, like dry needling.

As for the overlap, you might find that both PTs and massage therapists provide some of the same services — like cupping, for instance. Each professional’s training and experience will be different.

3. Acupuncturists

woman receiving acupuncture

Acupuncture: the art of becoming a pin cushion. Acupuncture originated in China and is now a popular form of alternative medicine in the United States. In acupuncture, a trained professional will stimulate specific points on your body by inserting very fine needles, with the goal of helping alleviate pain or another health problem.

While some people scoff at the whole idea of alternative medicine, sure enough, research published in JAMA Internal Medicine has found acupuncture can help battle pain.

Don’t let the idea of needles scare you away. Commonly, you don’t even feel them; and if you do feel a little pain, that typically means the acupuncturist has found a spot that needs to be worked on. The pain is often very manageable, and if it isn’t, simply ask the acupuncturist to remove that needle.

4. Chiropractors

woman getting an adjustment to recover from exercise

A chiropractor uses hands-on treatment to manipulate the spine and other body parts, in an effort to align your musculoskeletal structure. This field of medicine believes proper alignment can help you heal from injury and soreness and function better overall.

If you’re very physically active, especially if you lift weights, you might be putting a lot of strain on your body, which is relatively normal. You get stronger by putting your muscles under stress. However, in the process, you might see flexibility suffer, the risk of injury increase, and that strain start to really inhibit you. This is where a chiropractor comes in.

There is no one-size-fits-all approach to how to recover from exercise. While physical therapy might bring total pain relief to an athlete who has been suffering for months, it might be a massage therapist who helps a different athlete. See what works best for you, and remember this one important tip: don’t wait for the pain to start before you learn the right way to recover from exercise. Start now.

How to Recover Faster From Exercising

For my last birthday, I received a number of gifts, including but not limited to the following: a Calvin Klein sports bra (with padding!), matte lipstick, and the realization it now takes me a week to recover from a 45-minute workout. This is what old is. As Father Time ticks away, it becomes more important, in your pursuit of fitness, to learn how to recover faster. Otherwise, you’ll end up like me — struggling to put your socks on and crumpling in pain when you sneeze too hard.

If you’re an active person, you’ve likely experienced muscle soreness and fatigue in your life. It might come after a particularly grueling workout, trying a new sport for the first time (like Olympic weightlifting), or simply engaging in strenuous activity, like helping a friend move into their new house. If you’ve ever dealt with this, you know it can be a major buzzkill when you’re too sore to do anything for days on end. How does one going about speeding up the recovery process? Here are a few helpful hints, so you can feel better sooner and get back to the gym.

5 Ways to Recover Faster

1. Make Friends With a Foam Roller

One study published in the Journal of Sports Science & Medicine found foam rolling can reduce fatigue-related impairments in your muscles after you exercise. Another study revealed foam rolling, combined with mobilization, can improve delayed onset muscle soreness (DOMS). Foam rollers can be inexpensive and don’t take up much room, and you still stand to gain massive benefits from them. Just make sure you do your research on how to use a foam roller. It’s not as simple as laying on it and flopping around like a fish.

2. Try Heat and Cold

girl resting in hot tub

Science is split on this, but using both warmer and colder temperatures to encourage recovery is a widely accepted approach. This might mean saunas, hot tubs, or a warm bath, or conversely, ice bath or cold packs. While this might take some trial and error to see what best suits you, many professionals will say ice is best for injuries, and heat is best for regular soreness and fatigue.

3. Utilize Compression

Simply put, compression gear is stuff you wear that squeezes you tight. This type of attire holds your muscles in place and helps improve blood flow, which can lead to better performance for athletes. It’s also something people turn to for recovery. While compression gear has been somewhat of a fad over the years — something perhaps blown out of proportion with not much research to back it up — there is still some research suggesting compression can be used to effectively boost healing and help you recover faster.

Start with compression tights, which could help with leg soreness and also look rather badass.

4. Take Epsom Salt Baths

woman doing active recovery in bath tub

Even if you’re not a fan of baths (I’m not, but only because I’m too tall to fit in the standard tub), you might want to consider an Epsom salt bath, if long-lasting soreness is plaguing you. This kind of salt is primarily composed of magnesium — a mineral you can absorb through your skin. It can help relax your muscles by flushing away the build-up of lactic acid, which collects in your body after you’ve trained. Magnesium also plays a role in controlling muscle and nerve function — two more things that can take part in soreness. Soak in the tub for a while, and you just might recover faster.

5. Engage in Active Recovery

using yoga to recover faster

My thought process after a tough training session usually sounds something like this: “Right. Great. Now’s a good time to watch TV for three hours.” The problem here is sitting on your butt, not moving at all, can actually make muscle soreness worse. As opposed to rest, try active recovery. Active recovery includes everything from massage and foam rolling to a long walk or a yoga session. The key is to do something low-intensity. It helps with recovery, though, because it still increases blood flow and facilitates the enzymes that will help restore your muscles. Active recovery could make a huge difference when it comes to battling DOMS.

Remember, you don’t have to put up with nagging soreness. Try different things, see what works best for you, and feel better faster.

How do you handle recovery? Tell us in the comments!