The leaves have fallen and colder temperatures and longer nights are here. People associate winter with cozy blankets and hibernation, so it’s only natural to think that sleep is much easier. While this may be the case for some people, many people struggle to get sufficient and quality sleep. If you are one of those people, this article may help you find more zzz’s this winter.

The extended darkness can throw off your circadian rhythm, which can disrupt sleep schedule. Lack of sleep or poor sleep can make you feel sluggish, which can cause stress, overeating, and mood swings. Additionally, people who live in darker areas may develop seasonal affective disorder (SAD), a condition that can negatively impact sleep and mood. 

Although there may not be a magic remedy to help you fall asleep instantaneously, you can improve sleep with a few simple tips. You have the power to fight the elements that may make sleep more difficult. Continue reading to learn how you can improve sleep this winter. 

Use A Humidifier

Your sleeping environment can dictate how well you sleep. Many people can experience trouble breathing because of indoor heating. The heat increases dryness in the home and it can cause dry mouth, making it difficult to breathe properly while sleeping. This is especially dangerous for people with sleep apnea or asthma. A small humidifier in your room may be the key to unlock sound nights of sleep this winter. 

Don’t Wind Down Too Early

Obviously, the degree of darkening during the winter depends on where you live. Some places in the United States may only experience eight hours of daylight per day, while western and southern states may get a couple extra hours of daylight. Reduced daylight means that your body can’t rely on regular cues from light and darkness, thus leading to a circadian shift. More darkness can affect melatonin production, especially if you spend more time indoors. Because it gets darker earlier, it’s easier to wind down earlier. Instead, stick to your regular sleep habits because you may fall asleep too early and wake up in the middle of the night if you wind down too early. Keep your circadian rhythm in sync with its usual schedule to avoid under- or over-sleeping. 

Watch Out For Overeating

How does this affect your sleep? Well, winter can cause people to eat more and exercise less. The colder weather causes people to crave heartier, larger, and heavier meals. A large meal may make you feel tired, but overeating (and the weight gain that may ensue) isn’t great for sleep quality. Additionally, eating a large meal too close to bedtime can increase the risk of heartburn or gastrointestinal issues, which can disturb sleep. 

Keep Exercising

Exercise is beneficial for quality, nightly rest, no matter what time of year it is. Staying physically active can also reduce symptoms of SAD, which can impact sleep. Timing your exercise during winter is of the utmost importance because the time at which you exercise can increase the benefits. A short workout in the morning can help energize the body. Additionally, working out before dinner can prevent you from crawling into bed right after dinner. Basically, exercise can help keep your biological clock alert and keep you awake at the right times. 

Warm Up Before Sleep

The last thing you want to do is get into bed with the shivers. You don’t need to crank the heater, but it may help to warm up the body in some cozy pajamas or a blanket before getting into bed. Layering up can help you trap body heat, keeping you toasty warm and comfortable. Flannel pajamas, long-johns, fleece clothing, hoodies, and socks can increase your core temperature. You can also drink hot tea or hot water with lemon before bed to help warm up the body. Just make sure that your warm beverage is caffeine-free, otherwise you will have difficulty falling asleep.

Get Light In The Morning

You can sleep better when the body produces more melatonin, but more daylight is necessary for this to happen. Generally, melatonin gets secreted about an hour and a half to two hours before you go to sleep. Since the winter morning light is not as bright, daytime melatonin production may be suppressed. The typical big highs and lows of melatonin don’t happen during the winter, causing feelings of sluggishness or fatigue during the day or poor sleep at night. To counteract the season, go outdoors in the morning to get some sun exposure, provided that’s possible. If it’s too cold to sit outside and the sun is out, sit by the window for the first couple hours to increase more melatonin secretion later at night. 

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For a lot of people, the hype of the holidays can bring a lot of excitement, joy, and lots of nostalgia. For others, the holiday season can bring up past trauma, estranged relationships, and feelings of loneliness. Even if that isn’t the case, the holidays are like an emotional rollercoaster. You go from intense levels of holiday activities to very low energy, which can seem like peace, but the emotional result is often depression.

What Are The Post-Holiday Blues?

According to the National Alliance on Mental Illness (NAMI), the holiday blues are characterized by feelings of anxiety and stress that stem from a variety of reasons. A 2015 survey found that about 64% of people reported that they experienced the post-holiday blues. Financial stress, an inability to make it home for the holidays, and the emotional whirlwind of emotions after the holidays finish can all cause bouts of depression. Plus, seasonal depression is more common than you think, with about 14% of American adults experiencing the winter blues. 

If you are dealing with feelings of stress or depression, please understand that you are not alone. There are many ways to manage your symptoms and get the help you need. The post-holiday blues can affect people who may or may not be dealing with depression already. The following signs are common indicators of post-holiday blues:

• Activities are more difficult than normal
• Difficulty getting out of bed or struggling to make food
• Feeling more tired than usual
• Having trouble concentrating
• Losing interest in things that used to bring you joy

Don’t let the post-holiday blues control your life. Take action and manage your mental health, working through your feelings to start anew. We hope that the following tips help you beat the post-holiday blues. 

Get Out Of The House

Cut the atmosphere of being in a house that doesn’t have any holiday activities or aromas by getting out of your home. Even on a gray or snowy day, step outside to raise your energy levels. If it is really cold where you are, make sure to bundle up so as not to freeze. You can combine your outing by meeting a friend at a local coffee shop. Consider chatting with the cashier at the grocery store, the mail carrier, or even the gas station attendant. Getting out of your house is a great way to interrupt the winter blues. 

Limit Your Alcohol Intake

Drinking and the holidays seem to be quite synonymous, especially during holiday celebrations. The intake of libations tends to continue long after the celebrations come to a close, though. Because alcohol is a depressant, it can only enhance feelings of sadness, especially if you are alone. Drinking to excess can affect your mood and amplify any negative feelings, even if you push them down deep. Avoid alcohol if you can and consider doing something productive, like taking down decorations, getting rid of old clothes, or volunteer at a local shelter to help out those in need.

Talk To Someone Verbally

It’s easy to send a text, direct message, or email, but it means so much more when you communicate verbally. Think about someone that you enjoy being around or care about and call that person on the phone. Rather than complaining about your mood, ask them how they are doing. What was the best part of their holiday weekend, or where did they have the most fun? If you feel that someone may not answer their phone, you can send a text saying that you want to chat for a few minutes. 

Reread Greeting Cards

Greeting cards, or holiday cards, are not as common as they used to be, but people still send them and they can bring a smile to your face. We aren’t going to lie: some greeting cards are bland and boring. For every few bad greeting cards, you get a great one that you hopefully save. When the holidays are over, bust out the greeting cards to reread them and figure out which ones are your favorites. Don’t ruminate in your depression when you can easily brighten your spirits by reading words from a friend, family member, or loved one. 

Slide Out Of The Holidays

If you are going to sit on the couch and watch TV or do another activity, make sure that it is not holiday-related. It may not seem likely, but you can easily go down the rabbit hole of what you just lost. Take care of your mental health by taking your mind off the holidays and directing your gaze toward the new year. There are many things to do to wrap up the year! Consider getting a head start on your health goals, or start cleaning to have a neat and tidy home for New Year’s Day.

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Who is setting goals to get healthy in the upcoming year? Weight loss and eating better are two of the most popular New Year’s resolutions, most likely because people eat all sorts of sweets and treats during the holiday season. They want to hit the reset button on their health and get healthy. What does “getting healthy” actually mean, though? 

We believe that getting healthy applies to everything related to physical, mental, and emotional health. Improving your health can mean eating more balanced meals, getting therapy, establishing a better sleep schedule, etc. Having the right tools ahead of time can help better prepare you to take on the challenge when the New Year arrives. That’s where the tips in this article come in. If your resolution applies to any of the following ones, we hope the information is helpful to you. 

If Your Resolution Is To Start Moving

As busy as people are during the holidays, it’s very common to slow down during this time in regards to fitness. Since a lot of people have the resolution to start moving in the new year, they decide to let their workout regimen slide. You don’t have to be a pro athlete to benefit from exercise, though. Physical activity is beneficial for everyone, even 10 to 15 minutes of movement per day. You can start with a short walk on your lunch break, or a 20-minute yoga session when you get up in the morning. Cultivating patience and consistency will set you up for long-lasting success. 

If Your Resolution Is To Improve Mental Health

Committing to improve your mental health is a noble goal, one that can take a lot of work and determination. How you go about improving your mental health depends on your situation and if you currently deal with a mental health disorder. Mental health coaching may benefit one person, while therapy is the right path for someone else. A good therapist, however, can help you learn how to deal with stress, heal after the loss of a loved one, or manage symptoms of depression or anxiety. There are so many avenues to seek therapy, so don’t be afraid to explore them all, including the apps!

If Your Resolution Is To Prioritize Relationships

Looking to make more time for your partner in 2025? It could be as simple as talking to them more often. According to several studies, couples who spend more time talking to each other have a higher rate of relationship satisfaction. You can engage in a “listening night,” during which you each take about 10 to 15 minutes to talk while the other person listens. It can sometimes be difficult to find time to talk and listen, especially if you have kids. Sometimes, you need a little outside support in the form of a couples therapy section. There are many options, so don’t be afraid to explore what’s out there. 

If Your Resolution Is To Cook More

A lot of people cannot justify going to the grocery store, spending money on food, and then taking the time to cook. Given that there are so many meal service kits and food delivery apps, it’s common for people to order food a couple times per day. Cooking at home has been associated with better diet quality, though. The first step to cooking more is to delete your food delivery app(s). Additionally, do not accompany your desire to cook more at home with a highly restrictive diet. Your plan should be to build sustainable, long-lasting habits by emphasizing what you enjoy. Make it a point to include colorful fruits and vegetables, lean proteins, legumes, and whole grains in your diet to help nourish your body. Not only does this approach foster balance, but also consistency and satisfaction.

If Your Resolution Is To Grow Fresh Food

Gardening can have powerful effects on your mental health and overall mood. It can also provide a sense of purpose and is a relaxing hobby. Research shows that growing your own food can lead to an increase of nutrient-dense fruits and vegetables in your diet. The increased availability and emotional attachment to the plants, plus a sense of pride and accomplishment are just a few of the reasons for this. If the weather permits, we encourage you to garden outdoors, as being in the sun and can increase vitamin D absorption and improve overall well-being. Digging and raking can also restore dexterity and strength, while also providing aerobic benefits. Essentially, growing your own food is one of the coolest things you can do as a resolution. The success comes in the form of deliciousness!

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If you are familiar with the content we post, then you know we laugh at the idea of a salad being a simple side dish. We direct the spotlight on the salad, allowing it to take center stage as the main course. You just need to pack it with plenty of cruciferous and colorful vegetables, heart-healthy nuts, savory beans, avocados, berries, and, most importantly, an incredible dressing. 

Make It Colorful

In order to make the perfect salad, you want to include as many nutrient-dense, filling ingredients as possible. If you can make it as colorful as possible, that is a bonus. The reason you want to include colorful foods, such as blueberries, purple cabbage, carrots, tomatoes, or bell peppers, is to diversify your antioxidant intake. This relates back to the concept of “eating the rainbow.” Eating this way not only ensures that you eat a wide range of fruits and vegetables, but also that you eat as many vitamins, minerals, and phytonutrients as possible. Continue reading to learn about other tips to make a great post-holiday detox salad. 

Start With The Greens

Greens will form the base of your salad, but you don’t have to be traditional with your choice of leaves. Some people enjoy crispy romaine, while others prefer the diversity of spring mixed greens. Kale makes for an excellent salad base, so long as you remove the thick stems and chop it finely. Arugula is a great choice if you water a peppery base, and shredded Brussels sprouts or cabbage work well as bases for slaws. The point is that green vegetables are some of the healthiest foods on the planet! Some people abide by the phrase, “The more you eat green, the more you get lean.”

Don’t Be Afraid Of Onions

Onions, garlic, and other members of the allium family, exhibit unique flavor profiles. They have a strong bite, but a lot of health benefits come with that intensity. For example, onions exhibit impressive anti-cancer, anti-inflammatory, and antioxidant properties because of their sulfide compounds. The same compounds that make your eyes tear up benefit your health! If you need to tame the intensity of onions, soak them in a little sea salt and lemon/lime juice. You can also crush up fresh garlic to incorporate into your salad dressing. Fun fact: crushing the garlic actually releases the health properties!

Bring Legumes To The Party

Legumes are naturally rich in fiber and protein, two things that help fill you up. When you add them to salads, they add a starchy creaminess that is very hard to replicate. In fact, you keep aiming for black beans, kidney beans, or garbanzo beans bite after bite! Most beans are naturally rich in soluble and insoluble fiber, in addition to resistant starch. Plus, several studies found that they exhibit anti-diabetic and anti-inflammatory properties. 

Dress For Success

Before you dig into your big bowl of greens, colorful vegetables and fruits, onions, and legumes, you need a proper dressing. You can go with a simple vinaigrette using olive oil, your favorite vinegar, and sea salt and pepper, or you can blend several ingredients into a dressing. If you prefer creamy dressings, consider blending avocado, cilantro, olive oil, lime juice, cumin, and salt and pepper. Once your dressing is ready to go, drizzle it over your salad, toss to coat all the ingredients, and serve. When ready to eat, you can top with some almonds, walnuts, cashews, or other nuts and seeds of your choice. 

We regularly publish salad recipes on our website. If you need inspiration, you can click here to view all of our salad recipes. It’s a useful resource that can help you if you’re ever in a pinch.

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The holidays are filled with love, joy, merriment, family, and lots and lots of food. Too often are holiday dishes rich, heavy, and filled with unhealthy fats and excess salt. The worst part is that these unhealthy dishes are not just at the big holiday gathering. Coffee shops, work parties, gatherings with friends, and other events during this time of year feature an assortment of fattening foods. They are incredibly delicious, which is why they are so hard to resist. 

At a certain point, though, your body lets you know that it’s time to lighten the load. After all, the body can only take so much! The feelings of fullness last beyond the big meal because people continue eating leftovers for days. This is perfectly common, and most people call the remaining days of the year a wash because their fitness or health goals start on January 1st. Don’t be that person because that attitude can propel poor eating habits into the New Year. You want to get a head start on your healthy eating!

It’s perfectly acceptable to abandon ship, veer from the norm, and start making recipes that are much easier on the body after the holidays. Learn the leftover lesson from previous years and get back on the path to better health before the New Year. To help encourage detoxification, though, you need to eat the right foods. The following recipes should aid your detox efforts after some serious holiday eating. Let us know which recipe is your favorite in the comments below.

Fat Flush Detox Green Smoothie

Promote healthy digestion and detoxification after any big meal when you drink this detox green smoothie. It’ll help flush away the toxins that you accumulated during the holidays. 

Click here to make the recipe. 

Homemade Lemon Ginger Turmeric Detox Tea

Skip the apple cider vinegar fire cider and start your day with this lemon ginger turmeric detox tea to activate the detox process and kickstart your immune system.

Click here to make the recipe.

Post-Holiday Detox Green Smoothie

Did you barely survive a long weekend of holiday eating? Jumpstart your health with this post-holiday detox green smoothie.

Click here to make the recipe. 

Alkalizing Green Detox Soup

If you had a long weekend or season of heavy eating, help detox the body with this alkalizing green soup with essential nutrients.

Click here to make the recipe.

Fat Flush Soup

Need a meal to help you get rid of those excess pounds from an indulgent weekend? What a coincidence, because this recipe does exactly that!

Click here to make the recipe. 

Kale Apple Carrot Salad

A super simple kale salad that is filled with vitamins, minerals, and antioxidants. It’s a tasty way to help your family enjoy raw veggies!

Click here to make the recipe. 

Nori Wraps With Turmeric Cashew Cream

These vegetable nori wraps with a turmeric cashew cream are irresistibly delicious and boast tons of health benefits, too.

Click here to make the recipe.

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To address this straight out of the gate, building arm strength does not mean that you have to look like Arnold Schwarzenegger in his prime. You do not need to do 2,500 bicep curls and 4,000 tricep extensions. There are many yoga poses that work to tone your arms using your own bodyweight. 

There are many yoga poses that can help you build arm strength, but we are only covering five of them in this article. They are great introductory poses for strength training. Once you build up stamina and more strength, you can practice poses that are a little more advanced. Get creative and incorporate some of these static poses into your workout routines. Not only do they target your arm muscles, but they also activate your core. Be strong and carry on!

Plank Pose

This is one of the most classic arm-strengthening poses out there. Plank pose activates most muscle groups, from your head to your toes. Keep your core tight and back straight as you practice this pose. To do the pose:

• Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. 
• Spread your fingers and press your palms firmly into the ground or yoga mat. Step your feet back and tuck your toes, engaging your lower abdomen and glutes as you do this. 
• Lengthen the spine and imagine a straight line from your head to your heels. Hold for five deep breaths and then release. You can repeat this pose again after resting for one minute. 

Bear Pose

Similar to plank pose, bear pose activates most of your major muscle groups to keep you stationary. Don’t let your hips sag and keep your back straight by engaging your chest and shoulder muscles. To do bear pose:

• Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. 
• Press your palms firmly into the ground and tuck your toes. Engage your core as you lift your knees off the ground, just enough to hover them above the floor. 
• Root your hands and toes into the ground while lengthening your spine. Hold for five deep breaths and then rest. 

One-Legged Plank Pose

We aren’t getting to handstands yet, people. You have to harness the power of your core in combination with your arms before you start inverting yourself. To do the one-legged plank pose:

• Begin in a plank position (refer to the first yoga pose description).
• Once you are in plank position, elevate your left leg up so that it is in line or slightly higher than your head. Do not twist your body; rather, keep your hips square to the ground and press firmly into the ground for support. 
• Actively press against the floor to lift your chest away from it. Hold for five deep breaths before you switch sides. 

Side Plank

Get ready for the most intense pose in this article. The side plank targets single arm strength and is a classic gym exercise that also targets the obliques. It is a solid strengthening position with the full load of the body supported by one arm. To do the pose:

• Begin in a side plank pose as described above. Start on your right side and place your hand on the ground directly under your shoulder. Stack your left leg on top of your right and hold a firm position. 
• If you need a little extra support, feel free to lower your right knee to the floor. You can also stagger your legs so that your left foot is in front of your right foot on the ground. 
• Press firmly into your right hand and reach your left hand up toward the sky. Rotate your torso to the left and direct your gaze toward your fingertips. 
• Lift your hips away from the floor and hold for five deep breaths. Rest and switch sides. 

One-Legged Downward Dog

For the final pose in the sequence, you have another one-legged pose. You probably know of downward dog, but this pose is a notch above in regards to difficulty. It makes a little more work for your arm muscles, as you have to support more weight. To do the pose:

• Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. 
• Walk your hands forward one palm’s length  and tuck your toes under. Lift your knees off the floor, tipping your pelvis forward slightly to stretch your sit bones toward the sky. 
• Straighten your legs as much as you comfortably can while keeping both your feet planted on the ground. Drop your shoulders and widen your back as you press your hands firmly into the ground. 
• Shift your weight to your right side and float your left leg up toward the sky. Keep your hips square and don’t rotate to one side. 
• Evenly distribute your weight between both hands and hold for five deep breaths. Bring your left leg down, rest for five breaths, and then repeat on the other side.

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This could be the prettiest salad/slaw you make throughout the winter. It is very crunchy, crisp, refreshing, and slightly tangy. Filled with purple cabbage, carrots, pears, and pomegranates, there is no shortage of nutrients in this slaw. Plus, the vitamin C-rich citrus vinaigrette keeps you coming back bite after bite. If you love a dish that has texture and different levels of flavor, this is the slaw that will satisfy your taste buds. All other slaws will bow to this one!

A slaw is very versatile because you can enjoy it as an entree salad, side dish, or put it on sandwiches. Because of the sweet and slightly tart flavors, this slaw complements numerous entrees and sandwich toppings. As a quick note, the sandwiches are only for people who are not cleansing! This slaw may be cleanse-approved, but a sandwich is not. That said, you could roll up this slaw in a collard leaf to make a raw vegan wrap. Use one of our many nut meat mixtures or nut cheeses in the wraps for for added sustenance.

The slaw is as tasty as it is beautiful. The sweetness of the pear goes great with the tart and juicy pomegranate arils and slightly bitter purple cabbage. The citrus vinaigrette takes it to another level, though. In the words of Guy Fieri, “You could put that on a flip flop!” It’s so good that you could drink it! Save the dressing recipe because you may want to use it on other salads in the future. And as a last piece of advice, you can let the slaw sit in the dressing for an hour or two before serving so that the ingredients can soak up that citrus flavor.

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It’s that time of year again, when the holidays are in full swing and the end of the year is approaching. Before you get ahead of yourself, don’t start stressing about the new year. Enjoy the holidays, and then you can start to plan what you’ll do when January 1st approaches. 

A lot of people want to lose weight, eat better, and exercise regularly at the beginning of the year. Weight loss and diet resolutions always top the list, but seldom do people follow through with those goals. Gyms in January look a lot different than they do in March, specifically regarding crowds. The reason that many people give up on their resolutions is because the goals are too lofty, and there is no plan in place. To make “weight loss” your resolution is a nice idea, but there is no structure. Instead, it’s better to say, “I want to lose five pounds in January,” for example. 

The new year isn’t just about exercise and dieting, though. One of the best things to incorporate into your “new year new you” plan is self-care. One could argue that the new year is the perfect time to start fresh with self-care. Self-care is not just bubble baths and time spent reading in a nook. Those things fall into the self-care category, but there is a lot more you can do for your mental health. To prepare you for a successful January, we’ve outlined a list of self-care ideas you can do before the year ends. Let us know if you engage in them before the New Year!

Enjoy Those Holiday Treats

Yes, you should have your holiday cake, and eat it too! Be mindful about the treats you eat, focusing on thoroughly enjoying the couple that you looked forward to all year. You do not have to completely lose all self-control and abandon dietary restrictions, but you should allow yourself to enjoy the holidays without guilt. There is enough guilt to be had from family!

Get Your Home In Order

Holiday clutter is a real thing, and it only builds on any preexisting mess(es) you had in your home. There is no greater feeling than entering the new year with a clean and tidy home. Although cleaning can feel like a chore, it is actually a form of self-care. Even if the actual cleaning process is not enjoyable, the feeling of a clear space helps to boost your mood. That puts you in a great mental space to start the year off right.

Create A New Year Playlist

Listening to music is beneficial on so many levels. It can lift your spirits, amp you up, bring you down, and turn you inside out. Whether you need to pump yourself up or rest and recharge, music can benefit your situation. We recommend that you create a playlist of songs that get you pumped up and motivated to tackle your New Year’s resolutions.

Gratitude For The Year

It can be beneficial to reflect on the year and write down all the things you are grateful for. There is power in gratitude! Sure, there were most likely moments of negativity, stress, or other low points, but good things and highs also happened. Focus on being grateful and flood your mind with positivity. If this ends up being a practice that you enjoy, consider practicing daily gratitude, during which you write down a couple small things you are grateful for every day. 

Move For The Sake Of Movement

Exercise and self-care go hand in hand because you always tend to feel better when you move your body. You don’t have to push yourself to the point of throwing up; rather, a neighborhood walk, playing with your kids in the park, riding your bike, or jumping rope are all great forms of movement. Move your body because it deserves to move! Dance like nobody’s watching, as they say. Consider taking a new class, such as Zumba or Pilates. Find your groove and carry that motivation into the new year. 

Set Your Goals Or Make A Vision Board

This may not be useful for everyone, but it can be for those who love personal development. Spend a day mapping out your goals, hopes, and dreams before the start of the year. We do not recommend doing this once 2025 arrives. Planning out your goals can be very helpful to your future self. Additionally, nothing says self-care quite like planning out the goals you want to achieve or things to happen in the year to come.

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Going to the gym is not feasible for everyone. Busy schedules, after school activities, work functions and more can get in the way of gym time. As we’ve said time and time again, you do not need a gym to exercise. There are many at-home movements, many of which don’t require weights, that can help build strength, endurance, and stability. Fitness experts refer to a lot of these exercises as primal movements.

What Are Primal Movement Workouts?

Great for the joints because they encourage blood flow throughout the body, primal movements aim to help the body tackle everyday activities. They are natural patterns that have been a part of human mobility for many years. Primal movements work to improve posture, strength, mobility, balance, and overall fitness. They allow your body to move with less effort and tension. 

Primal movements are not only fundamental, but also natural to the human body. Exercise physiologists suggest that they may reverse the negative effects on the body that happen from modern lives. These movements may help correct poor posture that results from sedentary lifestyle.

Most Common Primal Movements

• Push movements: These revolve around the upper body and involve pushing weight away from your core. Alternatively, you push your core away from a stationary object, such as a bench or the ground. Push movements work your chest, shoulders, triceps, and forearms. 
• Pull movements: Similar to push movements, pull movements revolve around the upper body, only they involve pulling a weight toward your core. You can also support your body weight by pulling your core toward a stationary object, such as a bar. Pull movements work your back, biceps, forearms, and traps. 
• Lunge: Lunge movements require you to take a step forward or backward with one leg, while keeping the other leg stationary. These movements focus on one leg at a time and aim to strengthen the glutes, hamstrings, quads, and calves. 
• Squat: In a squat, you bend your hips, knees, and ankles in order to lower your butt toward the ground. The goal is to keep your back straight and chest up for proper form. Squats work to strengthen your quads, hamstrings, glutes, and calves, while also improving lower body strength and balance. 
• Rotation/Twist: Rotation or twist movements involve twisting or rotating the body from side to side. These movements activate core muscles, targeting the abs and obliques, in addition to parts of the legs. 
• Hinge: Hinge movements require bending and revolve around the core muscles, especially those in the back. These movements also require you to activate your upper legs, including your glutes and hamstrings. During hinge movements, you maintain a steady upper body as you hinge at the waist to bring your upper body toward the ground. 
• Gait: Gait movements involve pulling, twisting, and lunging in order to make the body run, walk, or jog. A gait movement is classified by putting one foot in front of the other and moving the body backward and forward. 

What Are The Benefits Of Primal Movement Workouts?

As you probably know, there are mental and physical benefits to working out, especially as you get older. Practicing primal movements integrate the entire body, which helps condition your joints and muscle groups to work together. These movements can help enhance overall body integration, which ultimately improves athletic performance and reduces the risk of injury. When your major muscle groups consistently work together, the body can become more synchronized. 

Primal movements are suitable for all fitness levels because you can adapt the movements to accommodate your level of fitness. For example, you can do knee push-ups instead of regular push-ups. These movements do not require equipment, making them a cost-effective option for people who don’t want to pay for a gym membership. Finally, primal movement training can help reduce inflammation throughout the body. Strengthening the muscles around the joints can reduce joint pain and preserve the joint in the long run.

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Oh my goodness! Is this about to be the best vegan treat of the holidays? Good tidings and even better flavors we bring to you and your kin. We wish you a happy holidays and an even happier eating experience. This vegan eggnog chia pudding recipe is not only delectable, but also creamy and filled with holiday spices. Unlike traditional eggnog recipes, this one is free of added sugars, preservatives, dairy, and unhealthy fats. It is also alcohol-free!

Sweets are all the rage during the holiday season. Would Christmas be what it is without a cup of hot cocoa and some cookies, or a glass of eggnog? Yes, of course it would! Don’t fall into that classic holiday mentality of “well, I only eat this during this time of year, so it is perfectly acceptable to have it whenever I want it.” Because people love their holiday treats, though, we decided to create one of our own. You can enjoy it for breakfast or eat it as a dessert. There is no wrong way to eat this eggnog chia pudding.

Because eggnog is very creamy and beautifully spiced, it lends itself to chia pudding. The hints of nutmeg and cinnamon almost give this chia pudding a flavor that is reminiscent to a classic rice pudding. Once the chia pudding sets, feel free to top it with your desired toppings. Sprinkle a little cinnamon on top, add some diced apples or sliced bananas, or drizzle some nut butter on top. Need a little crunch to this recipe? Add some slivered almonds or pumpkin seeds! Lastly, this recipe will keep fresh in an airtight jar or container in the fridge for up to five days, so you don’t have to enjoy it immediately when it is ready.

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The post Vegan Eggnog Chia Pudding appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.