8 Best Food Tracking Apps to Get Your Nutrition on the Right Track

Everyone’s health goals are different. Some aim to lower their sugar intake, others want to increase their carbohydrate intake, and there are even people who just want to track everything in between. Whether it’s for weight loss or weight gain, the best food tracking app can help you along in your journey.  The Perks of Tracking Your Food Tracking your food can provide a range of benefits. For example, it increases awareness of what you're ingesting and how much you’re actually consuming. Reveal what kind of food choices you’re making and the portion sizes that you’re having.  With those insights, you can start to identify whether you’re eating enough or too much, as well as if you need to create a healthier diet plan. Being more aware of your meals can also ensure that you’ll never skip breakfast, lunch or dinner ever again.  Food tracking can also help people lose and gain weight. What’s funny is that you don’t even have to do it constantly—a study found that people only need to track about 30% of their six-month weight loss journey to lose more than 3% of their weight. If you want to lose more than 10% of your weight, increase your tracking to 70% of those days.  Giving Yourself Grace Along the Way Food tracking can be challenging for some people, especially since it requires you to closely examine what you consume from day to day and understand why your body is the way it is. Societal factors already influence a young person’s perception of a healthy body, which can unintentionally lead to too much self-criticism. If you plan to track your food, ensure that you’re giving yourself grace along the way. Remember that having more portions or unhealthy options doesn't mean it's the be-all and end-all of your health and wellness. Everyone’s journey is different, and you can use food tracking as a starting point.  Best Food Tracking Apps Food tracking apps have evolved over the years to simplify their interfaces and expand their databases to include a broader range of food items. Here are some of the best options you can download right now: 1. MyFitnessPal MyFitnessPal is a highly rated nutrition tracking app for real life that helps you hit your health goals. It can enable you to track calories, macros and many other information. There are even features like scanning a barcode or logging in your personal recipes that can contribute to the existing database of food.  2. Cronometer Cronometer delivers personalized insight into your diet and exercise, empowering you to make more informed health decisions. It features a user-friendly design that allows you to view both macros and micros daily. You can also connect it to a smartwatch that tracks biometrics, such as your blood sugar levels.  3. LifeSum LifeSum aims to support your health and wellness goals with effortless meal logging features and meal plan guidance. It also provides a clear indicator of how many glasses of water you’ve drunk for the day, which is key in maintaining your hydration levels.  4. MacroFactor MacroFactor is an in-depth science-based food tracking app. It provides algorithms and recommendations based on your health and any metabolic changes that may occur throughout your journey. It also ensures a faster food-logging experience.  5. MyNetDiary MyNetDiary is a user-friendly nutrition assistant that can help you set weight loss goals. It’s a great guide if you want to try new diets, such as keto or vegan, to shake up your lifestyle. There are even premium recipes from registered dietitians.  6. Yazio Yazio is a great food tracking app if you want to try out calorie counting or intermittent fasting. You can use it to lose weight, build muscle and achieve other health goals. Additionally, it’s compatible with fitness trackers, enabling you to track your activities and steps.  How to Get the Most Out of Your Food Tracking Apps Some food tracking apps require a subscription to access all the features. Get the most out of your investment with these tips:  1. Pre-track Meals When Possible  Consider recording meals in advance whenever possible. Pre-tracking your meals helps you stay within your goals and shows you what foods fit best within your macros. You can also use it to record meals that you’re meal prepping. Simply log in diabetic-friendly meal recipes and review their nutritional value.  2. Log in After Every Meal While you only need to record a portion of your meals to achieve goals like weight loss, it’s still beneficial to build the habit of logging your food. If you can’t pre-track meals, try to log in after every meal at least. That way, you can get a reference for what you’ve eaten recently. Gentle reminder—don’t be hard on yourself if you happen to miss a day.  3. Turn On Your Notifications Food tracking apps can provide a wide array of notifications like meal reminders, food logging reminders and even fitness progress updates. Turn on what seems the most relevant to your goals right now. 4. Review Insights Weekly Try to set aside time to browse the insights that you’ve collected on your app throughout the week. Some will already provide a dashboard, while others will require you to switch between days. Regardless, take a look at the data and try to set a short-term goal for the next week. It could be as specific as increasing your fiber or as general as eating more vegetables. Creating Your Own Food Diary Food tracking apps are relatively simple to use, but some individuals prefer to create their own systems. Here’s a quick guide to making your own food diary: Choose a medium: A survey reveals that 40.4% of individuals who track their food intake utilize apps. The rest are divided into other methods, like paper and pencil or taking photos and videos.  Create a template: If you’ve chosen the notes method, consider creating a template on paper. It could be as simple as having a column for the food consumed, its portion size and its calories.  Google the details: Use the World Wide Web to figure out how many calories a meal has, along with other nutritional information you want to figure out. Please note that the numbers may vary slightly depending on your specific cooking style and portion size.  Track Your Nutrition to Improve Your Health Use the best food tracking app to get more insights about your food consumption. That information can be the game-changer in turning your health around and reaching your fitness goals. Subscribe to our newsletter to get more wellness tips and tricks. 

More people are trading grocery carts for garden beds and it’s not just about saving money or enjoying fresh air. Gardening is becoming a powerful way to embrace clean eating — and the benefits go far beyond the usual “fresh veggies on your plate.” From nutrient density to mental clarity, growing your own food offers surprising perks that store-bought produce just can’t match.  1. Nutrient-Rich Produce Straight From the Source When you pick a tomato straight from your garden, it’s at peak ripeness — meaning it’s packed with vitamins, minerals and antioxidants. Store-bought produce often spends days, sometimes weeks, in transit and on shelves, losing some of its nutritional value during this time. Gardening gives you the advantage of eating fruits and vegetables at their freshest, which can make a noticeable difference in taste and health. Research shows that homegrown vegetables often contain higher levels of vitamin C, folate and other essential nutrients compared with mass-produced produce. Whether it’s leafy greens, peppers, or carrots, the garden-to-table approach ensures you’re getting maximum nutrition with every bite. By growing your own produce, you’re in charge of the entire process. You choose the soil, experiment with natural composting and even try DIY pest repellents. This helps keep your produce chemical-free and adds an extra layer of sustainability to your eating habits.  2. Fewer Chemicals, More Control One of the biggest perks of gardening is knowing exactly what’s going into your food. Conventional farming often relies on pesticides, herbicides and chemical fertilizers to protect crops. While these chemicals help produce survive long supply chains, they can also end up on your plate. When you garden at home, you control everything — from the seeds you plant to the soil you use. Choosing organic fertilizers and natural pest deterrents keeps your vegetables free from unwanted chemicals. This means cleaner, safer produce that aligns perfectly with a clean eating lifestyle. Plus, you’ll gain peace of mind knowing your meals are truly homemade from seed to plate. Home gardening also allows you to experience the anticipation of crops. That excitement makes each harvest more meaningful and helps you reconnect with nature’s calendar. Instead of a one-size-fits-all diet, your plate becomes a reflection of the season — fresh, local and aligned with clean eating values.  3. Seasonal Eating Made Simple Eating seasonally is a cornerstone of clean eating and gardening makes it effortless. When your food comes straight from your backyard, you naturally eat what’s in season. Seasonal produce is fresher, tastier and often more nutrient-dense because it hasn’t been forced to grow out of cycle.  Seasonal gardening also encourages variety. You’ll rotate crops throughout the year — leafy greens in winter, juicy tomatoes in summer — giving your body a range of nutrients while keeping meals exciting. Eating with the seasons isn’t just good for your health — it supports local ecosystems and reduces the environmental footprint of your meals. Clean eating is about creating a healthier lifestyle for your body and mind just as much as it is about nutrients. Gardening gives you a holistic approach where you’re nourishing yourself physically while finding balance and grounding in the process.  4. Boosts Mind-Body Connection Gardening isn’t just good for your plate — it’s good for your mind. Spending time tending to plants provides light physical activity, fresh air and a chance to slow down. Research indicates that gardening can help reduce stress, lower blood pressure and enhance overall mental well-being. This mind-body connection naturally complements a clean eating lifestyle. When you’re more mindful while growing your food, you’re likely to make healthier choices in the kitchen. Gardening encourages intentional living, helping you appreciate the work that goes into your meals and making each bite more satisfying. 5. Inspires a Cleaner Kitchen Culture Growing your own fruits and vegetables often sparks more than just healthy eating — it inspires home cooking. When fresh produce is readily available, it’s easier to prepare meals from scratch rather than relying on processed or prepackaged foods. This shift promotes healthier habits for the whole household. Kids and adults alike can get involved in harvesting and cooking, creating a sense of pride and excitement around food. Over time, this small change can cultivate a cleaner, more natural kitchen culture, making eating wholesome meals the norm rather than the exception. Over time, these habits build a kitchen culture where clean eating isn’t forced, but the natural outcome of having fresh, whole foods at your fingertips. Your garden becomes the center of your meals and your kitchen becomes a place of creativity, health and connection.  Soil to Soul Gardening does more than just grow food — it fosters wellness, self-control and mindful eating habits. From nutrient-packed produce to seasonal variety, chemical-free confidence and a stronger mind-body connection, the benefits go beyond what ends up on your plate. Starting small — such as planting a few herbs or leafy greens — can make a significant difference in your clean eating journey. So grab a trowel, get your hands in the soil and watch both your garden and your health flourish.

Jumping into yoga class for the first time — or even the fiftieth — can leave you wondering what exactly you should bring. While yoga is all about mindfulness and flow, having the right gear can make or break your experience. Break down everything you need, what you can skip, and insider tips for creating a yoga bag that’s ready for any class. By the end, you’ll walk — or flow — into class feeling prepared, confident, and zen. Your Yoga Mat: Foundation of the Practice Your yoga mat is the foundation of your practice. Choosing the right mat can make all the difference between slipping in Downward Dog or staying comfortably grounded throughout class. Mats vary in thickness, material, and texture. If you prefer extra cushioning, a thicker mat is ideal, while a thinner mat offers better balance for standing poses. Having a personal mat is also a hygienic choice. Shared studio mats may harbor bacteria or fungi, and while most studios clean regularly, bringing your own reduces the risk of skin irritations or infections. Eco-conscious yogis might opt for mats made from natural rubber, jute, or cork, which are biodegradable and gentle on joints. Pro tip: Roll your mat with the top side facing inward to keep it clean and odor-free. Wipe it down with a gentle mat spray after each session — it’ll extend its lifespan and make your practice more enjoyable. Comfortable Clothing: Dress for Movement Yoga is all about flow, so your clothing should move with you — not against you. Breathable, flexible fabrics like cotton blends or moisture-wicking synthetics keep you cool and dry during any type of class. Avoid slippery fabrics or anything too tight, as these can restrict your movements and distract from your focus. Layering is another smart strategy. In hot yoga or heated studios, lightweight and minimal layers work best. For cooler classes or early-morning sessions, a thin long-sleeve top over a tank and breathable leggings will keep you comfortable without overheating. Tip: Choose outfits that transition easily from your yoga class to daily errands. This will save time and ensure you feel stylish and confident leaving the studio. Hydration Essentials: Stay Refreshed Yoga can be deceptively demanding, especially during power or hot yoga classes. Staying hydrated is crucial to maintaining energy, flexibility, and mental clarity. Bring a reusable water bottle that’s leakproof and easy to sip from mid-class. Stainless steel bottles are durable and eco-friendly, while BPA-free plastic bottles are lightweight and budget-friendly. If you’re practicing in a heated studio, consider electrolyte water or adding a pinch of salt to replace minerals lost through sweat. Many studios now offer refill stations, which makes it easy to stay sustainable and reduce single-use plastics. Quick tip: Keep your bottle within arm’s reach, so hydration doesn’t interrupt your flow. Props and Accessories: Elevate Your Practice Props aren’t just for beginners — they’re tools that help everyone get the most out of their practice. Yoga blocks, straps, and bolsters provide extra support, deepen stretches, and improve alignment. For example, a block under your hand in Triangle Pose can prevent strain, while a strap helps you safely reach for your feet in seated stretches. Other accessories like eye pillows, blankets, and small towels can enhance comfort and relaxation, especially during Savasana or meditation. Eye pillows with lavender or flaxseed fillings promote mindfulness and help you unwind after a challenging session. Pro tip: Keep props compact and portable if you plan to practice both at home and in the studio. Some yogis even carry a small foldable strap or mini-block to avoid overpacking their bag. Personal Care Items: Stay Fresh and Focused Yoga can get sweaty, especially during vigorous classes, so packing a few personal care items keeps you comfortable and confident. A small towel is essential for hot yoga or flow sessions, while hair ties and a headband help keep hair out of your face. Deodorant, dry shampoo, or a mini face mist can refresh you quickly after class. You might also consider a few skincare basics for post-class pampering. Gentle cleansers, moisturizer, or SPF make the transition from mat to the outside world seamless. Organizing these items in a small pouch ensures you don’t lose anything at the bottom of your bag. Quick tip: Keep all liquids travel-friendly and avoid heavy bottles that add unnecessary weight. Extras That Enhance Your Yoga Experience While not essential, a few extras can make your practice more enjoyable and personalized. Journals or intention cards allow you to reflect on your experience, track progress, or set mindful goals. Some yogis bring essential oils or roller blends for pre- or post-class relaxation, like lavender for calm or peppermint for an energizing boost. If permitted, music or headphones can help you maintain focus during home or private sessions. Grip socks or gloves provide extra stability on slippery surfaces, particularly for balance-focused poses. These little additions may seem minor, but they can transform your practice from routine to ritual. Packing Smart: Organizing Your Yoga Bag A well-packed yoga bag makes your life easier and your practice smoother. Start with the essentials — your mat, water bottle, and towel — and add personal care items and props in separate compartments or pouches. This keeps everything accessible and prevents your bag from becoming a chaotic jumble. Choose a bag that suits your lifestyle: backpacks are great for commuting, tote bags offer style and simplicity, and compact gym bags are perfect for quick classes or travel. Consider a checklist for first-time or traveling yogis: mat, towel, water, clothing, props, and personal care items. Tick off items before leaving home to ensure nothing gets left behind. Pro tip: Roll clothing and pack lighter props on top to avoid wrinkling or damage. A tidy bag keeps your mind clear, so you can focus entirely on your flow. From Mat to Mind Packing for yoga doesn’t have to be stressful. With the right essentials, a few thoughtful extras, and a bit of organization, you’ll walk into class feeling prepared, confident, and focused. Experiment, personalize your bag, and remember: what you bring should support your practice, not complicate it.

Body aches, pains and soreness can pop up for all sorts of reasons — maybe after a tough workout, hours at your desk or even a bad night’s sleep. While a relaxing massage at the spa sounds amazing, it’s not always the most practical option. That’s where a foam roller comes in. We’ve rounded up nine of the best options to help you say goodbye to tightness and soreness. 1. Krightlink Store 13-Inch High-Density Foam Roller We’re big fans of a foam roller that not only feels great but looks amazing, too. This one from Krightlink totally delivers. It’s made of polyvinyl chloride (PVC) and ethylene-vinyl acetate (EVA), which provides the right amount of firmness, cushioning and elasticity.  The best part? It’s sweat-proof, waterproof and easy to clean. Plus, with two different groove patterns, you can really mix up your self-massage routine and target all those tricky spots. Our Editor-in-Chief, Mia Barnes, swears by it for getting that satisfying back crack. If you’re looking for a roller that’s as stylish as it is effective, this one’s a winner. 2. Amazon Basics High-Density Foam Roller If you’re just getting started with foam rolling and want something simple that does the job, this Amazon Basics roller is a total no-brainer. It’s made of molded polypropylene, so it keeps its shape even after months of use. Use it for your back, legs and any other pain points to relieve pain and prevent delayed-onset muscle soreness, which is felt 24 to 72 hours after a workout. For less than $25, it’s such a steal for a 36-inch roller. It’s one of the best foam rollers for legs, being a budget-friendly option that does the trick and holds its shape well, even with consistent use. 3. JOYENERGY 5-in-1 Foam Roller Set Whether you’ve been foam rolling for years or want to explore other self-massage tools, this set from JOYENERGY is the ideal choice. The set contains five tools — a 13-inch roller, a roller stick, a massage ball, a stretching band and a nylon mesh bag. It has everything you need to soothe and relax muscles after a strenuous workout. Additionally, you can use the stretching band to warm up your muscles before exercise. All in all, this is a great choice if you want to skip shopping for individual tools. If you’re new to foam rolling, consider starting with something simple. However, if you love options, this is the set for you. 4. Oceanfoam Ripple 11-Inch Travel Foam Roller Foam rollers are mainly made of plastic, which is not great for the planet. So, when we found this sustainable foam roller, we had to give it a try. We love products that make us feel good about ourselves and the environment. Did you know that the average individual generates around 4.51 pounds of municipal solid waste daily in the U.S.? Every little bit helps. This foam roller is compact, allowing you to easily toss it in your bag and take it anywhere. The wave-textured foam is ideal for targeting sore spots, and it’s made from recycled foam with an algae-based outer layer. If you want to feel good while doing good, this is the roller for you. 5. TriggerPoint Grid If you’ve ever searched for the best foam rollers on Amazon, you’ve probably seen the TriggerPoint Grid everywhere. We had to see what all the hype was about, and honestly, we get it now. It’s affordable, durable and simple — three things that appeal to beginners and pros alike. The surface texture strikes a perfect balance of smoothness and bumpiness. Aside from that, you can pick from a bunch of stunning designs, though some are a bit pricier. We especially love it for back and hip pain. Give it a try and you might find yourself hooked, too. 6. 321 STRONG Foam Roller 321 STRONG claims this foam roller has undergone a series of research and development efforts to make it stand out. It comes with three types of grooves — the smallest grooves are engineered to work like a therapist’s fingertips, while the larger ones feel like the base of the palms. Pretty cool, right? It’s compact enough to travel with, and you can pick a color that matches your vibe. We had a positive massage experience, and it’s great for tight muscles around the hips and calves. If you want a roller that feels like it was made for you, this is a solid pick. 7. Yes4All High-Density EPP Half Round Back Roller Foam If you spend hours at a desk, you know how uncomfortable your back can get. This is where this half-round foam roller for the back comes in. It helps relieve tightness and soreness, allowing your tight muscles to loosen up.  What we love most about this is that you can use it foam roller for exercises like kneeling, deep stretching, and movements that strengthen your feet and ankles. This half-round roller has a light squishiness to it — you can step on it and stretch your calves and feet for greater balance. If you’re looking for a no-fuss, all-rounder foam roller, this one’s for you. 8. Rollga Foam Roller Rolling out your back can be tricky, but the Rollga Foam Roller makes it a breeze. It’s anatomically designed to support the spine and shoulder blades, targeting pressure points and providing immediate relief for upper and lower back aches. It’s lightweight and durable, making it easy to bring it anywhere. It also provides a deep tissue massage experience that helps reduce muscle soreness and boost flexibility. The deep tissue massage is amazing for sore muscles and boosting flexibility. We especially love it for back and hip relief after strength training. This is a must-try if you want a unique roller that just “gets” your body.  9. Gaiam Restore Foam Roller The Gaiam Restore Foam Roller features a medium density, making it ideal for runners or athletes who experience muscle tightness due to repetitive movements. With this, you can say goodbye to leg, back, glutes, arms, calves, quads and hip pains. It doesn’t have grooves, which is ideal if you want a simple product that does its job. It feels sturdy enough to get a good crack or stretch. Additionally, it also works well for warming up muscles before you hit your workout. Say Bye to Tight Muscles With a High-Density Foam Roller Foam rollers are a simple way to ease tightness and soreness, whether you’ve just finished a workout or spent the day sitting still. No matter your reason, you can feel confident knowing these picks are all editor-approved. Take a look and see which foam roller might be the perfect fit for your routine.

People often think fitness means hours in the gym, but short, powerful workouts are stealing the spotlight. With 20-minute workouts at home popping up all over YouTube, the question is — do they really work or are they just clickbait? Break down the science, the benefits and find the top tutorials you can try at home today.    Why 20-Minute Workouts Are Trending  Life feels busier than ever, and even long gym sessions don’t always fit into the day. That’s why 20-minute workouts have exploded in popularity. They give you a solid sweat session without needing to carve out an hour or more. Post-pandemic, the rise of at-home fitness made short workouts even more appealing — no commute, no waiting for equipment, and no fancy memberships required.  On platforms like YouTube and TikTok, quick routines rack up millions of views because they feel doable for beginners and still challenging for fitness lovers. Fitness brands and apps are also leaning into this “snackable” workout trend, proving you don’t have to dedicate your whole evening to see results. In other words, 20 minutes is long enough to count, but short enough to say, “No excuses.”  YouTube Tutorials to Try  If you’re not sure where to start, YouTube is packed with free 20-minute workouts that cater to every fitness style and level. Here are some of the best to press play on:  20-Minute HIIT for Beginners — FitnessBlender  This 20- minute HIIT workout for beginners requires no-equipment and mixes cardio and strength for a full-body burn. It’s approachable for newcomers but still sweaty enough to feel like a real challenge.  Strength Training Circuit — Pamela Reif  A bodyweight-focused session that uses controlled movements to build lean muscle. Perfect for those who want tone and strength without heavy equipment.  Dance Cardio Party — MadFit If you struggle with motivation, MadFit’s dance workouts feel more like fun than exercise. This one gets your heart rate up with easy-to-follow moves set to music.  Gentle Yoga Flow — Yoga with Adriene  A calming, restorative option that boosts flexibility, balance and mindfulness. Ideal for winding down after work or as an active recovery day.  20-Minute Pilates Core Burner — Blogilates  Low-impact, but fiery for your abs, this routine strengthens your core while being joint-friendly. Great if you want intensity without jumping.  Celebrity Trainer HIIT — Chloe Ting Known for her viral programs, Chloe Ting’s fast-paced HIIT routine is high energy and results-driven — perfect if you want that “I just crushed it” feeling in minimal time.  Each of these tutorials proves that 20 minutes is plenty when the right trainer is guiding you. Pick the vibe that excites you most and press play!  The Science Behind Short Workouts  Here’s the good news — shorter workouts can absolutely deliver results if you push the intensity. Research on high-intensity interval training (HIIT) shows that even 10-20 minutes can significantly improve cardiovascular fitness and burn calories. 20-minute HIIT sessions produce comparable improvements in endurance to longer steady-state cardio sessions. The secret lies in efficiency.   By focusing on compound moves like squats, pushups or burpees, you recruit multiple muscle groups at once, boosting calorie burn and strength gains. Another bonus is that short, intense workouts elevate your metabolism for hours afterward thanks to the “afterburn effect.” That means your body continues torching calories even after you’ve hit stop on your timer. Whether you’re aiming to improve stamina, build lean muscle or just feel more energized, 20 minutes can be surprisingly powerful when structured well.  Are 20-Minute Workouts Effective?  So, do 20-minute workouts really work, or are they just a fitness fad? The truth is, it depends on your goals, consistency, and intensity. If your aim is general fitness, weight management, or stress relief, research shows that short workouts can deliver noticeable improvements.  For example, fitness trainers often recommend 20-minute HIIT circuits as a time-efficient alternative to hour-long gym sessions. These routines can burn 200-300 calories, depending on your effort, roughly the same as a brisk 5K walk but in a fraction of the time.  That said, there are limits. If you’re training for a marathon, competitive sport or advanced strength goals, 20 minutes may not be enough by itself. Longer sessions allow for progressive overload and endurance-building that quick workouts can’t always provide. But for most people juggling work, family and life, short workouts strike a practical balance.  They make it easier to stay consistent, which is the real secret to results. The best workout is the one you actually stick with. If that’s 20 minutes a day, you’re already ahead of the game.  Benefits of 20-Minute Workouts  The biggest perk of short workouts is obvious — they fit into your life. You can roll out of bed, squeeze in a quick sweat session and still have time for breakfast before work. For people who feel intimidated by an hour-long gym commitment, 20 minutes feels approachable and realistic.  However, the benefits go beyond convenience. Short workouts often deliver a higher “return on effort” because you’re moving with purpose the entire time — no idle chit-chat, no scrolling between sets — just focused movement. This approach boosts heart health, builds strength, and sharpens endurance in a fraction of the time.  Research shows even brief exercise releases endorphins, helping reduce stress and improve mood. Many people find it easier to stay consistent with shorter sessions, which matters more for long-term results than workout length. In short, 20 minutes can be the sweet spot where discipline meets doability.  Potential Drawbacks  Of course, 20-minute workouts aren’t a one-size-fits-all solution. If you’re an athlete, bodybuilder or training for endurance events, a short session may not give you enough volume or intensity to meet advanced goals.  Another drawback is the temptation to skip warm-ups and cool-downs to save time. That shortcut can increase injury risk, especially if you’re diving into high-intensity moves like burpees or jump squats. And while short workouts are effective, they rely heavily on consistency. Sporadic 20-minute sessions won’t deliver the same results as regular practice.  Think of these routines as efficient building blocks. You’ll get results, but only if you consistently stack them.  How to Make 20 Minutes Count  If you only have 20 minutes, you’ll want to maximize every move. Focus on compound exercises that work multiple muscle groups at once, like planks — which are amazing for engaging your core, lunges, and mountain climbers. They save time and raise your heart rate while building strength.  Try combining strength and cardio in a circuit format. For example, set a timer and alternate between bodyweight squats, pushups, high knees and planks with minimal rest. This structure keeps intensity high and prevents wasted time.  Apps and interval timers can help structure your workouts so you don’t have to think. Consider stacking short sessions — doing 20 minutes daily can sometimes be more effective than a few long workouts each week. Consistency is king and short routines make it easier to show up every day.  Short and Fit 20 minutes may not sound like much, but when done right, it’s more than enough to boost strength, stamina and mood. The key is consistency and intensity. So instead of waiting for that perfect time to work out, start small, press play on a tutorial and see just how powerful 20 minutes can be.

Journaling is a powerful way to process thoughts and build self-assurance. The best thing about this activity is that it doesn’t require special skills — all you need is a journal, a pen and an open mind to embrace its benefits. Discover how journaling can help boost your confidence and tips to make it more enjoyable for first-timers. How Journaling Rebuilds Your Confidence Here are the key ways journaling helps you reclaim and build confidence: Challenges and replaces negative self-talk: Writing down your thoughts helps you see the recurring negative patterns and limiting beliefs that undermine your confidence. Creates a concrete record of wins: The human brain naturally focuses on negative things rather than positive ones. Recording your wins builds a tangible, undeniable record of your capabilities. Provides a confidence boost: Journaling makes you more mindful, allowing you to gain a better perspective of yourself. On a bad day, you can simply flip through the pages and be reminded of your capabilities. How to Start and Stick With a Confidence-Boosting Journaling Practice While journaling is good for your mental health, it can sometimes feel intimidating, especially when you hold certain expectations about it, like you must fill the pages until your hand hurts. However, the truth is, only you can decide what you want to get out of it. Here’s how to make the most of your journaling experience. 1. Turn Off Your Inner Critic Negative self-talk can lead to self-doubt and questioning of your feelings. Do your best to ignore your inner critic while writing. Just write and let your first entry suck. Don’t focus on organizing your thoughts on the first try. The most important thing is to get your feelings and emotions on the page. 2. Log Your Successes Success logging is a conscious habit of recording your wins, both big and small. Did you finally get to the gym? That’s a win. Did you manage to say “no” to an extra commitment? Write it down. Did you close a deal? Celebrate it. The goal is to build a tangible record of your competence to help overcome impostor syndrome. 3. Start Small Make journaling overly easy to do. Write one line, answer a prompt or note how you are feeling in three words. Try simple methods and find your rhythm until you discover what works for you. Some approaches to try include: Stream of consciousness: Set a five or 10-minute timer and write whatever comes to mind. Again, don’t focus on organizing your thoughts. Simply let the words flow. One-sentence journal: Summarize your day in one sentence. Gratitude points: List three to five things you’re thankful for. 4. Use Prompts Journal prompts provide topics to reflect on, which can be helpful if you’re struggling with conflicting thoughts or want to make journaling a habit. Here are some prompts for when your confidence is low: What are the five things you appreciate most about yourself? What are you most proud of and why? What does strength mean to you? Does a friend or family member look up to you? Why do you think they do? What’s the last compliment that made you smile? 5. Embrace Inconsistency Sometimes, we put pressure on ourselves to do something flawlessly, and when we fail, we give up. The thing about journaling is that you’ll never perfect it your first or your fifth time. It takes practice and consistency. Be at peace with missing a day or two. What’s important is that you bounce back. Write Your Way to a More Confident You You don’t need anyone else’s approval to know you’re enough — the proof is already within you. Grab a journal and take a few moments to honestly reflect. Remember to start small. Little steps make it way easier to build a journaling habit that sticks.

If you’ve ever felt like someone was meant to be in your life, you’ve experienced the invisible string theory. It’s the idea that every human is connected by unseen threads pulling them toward people they’re destined to meet. But is it meaningful magic or just a feel-good metaphor? Tug on the thread to find out.   What Is the Invisible String Theory?  The invisible string theory states that you’re spiritually connected to certain people. These people are often considered soulmates, twin flames, or destined partners, and you’re connected by an unseen thread. No matter how far apart you are or how much time passes, the thread gently pulls you back together when the time is right.  The roots of this belief trace back to East Asian folklore, particularly the Chinese and Japanese myth of the “Red Thread of Fate.” According to legend, the gods tie an invisible red string between people who are meant to meet or help each other in some meaningful way. The thread may stretch or tangle, but it never breaks.  In modern times, the invisible string concept has resurfaced through pop culture and the wellness world. From Taylor Swift’s dreamy song “Invisible String” to trending TikTok videos about “cosmic love,” it’s everywhere. People are drawn to the idea because it provides a comforting sense of destiny. It reassures people that the connections meant for them — romantic or otherwise — won’t pass them by. There have been many theories about finding your soulmate, including that if the moon phases from the day you were born create a full moon, you’re meant to be and the invisible string theory is another way of people assessing their potential compatibility. Whether you see it as spiritual symbolism or poetic metaphor, the invisible string theory has become a popular lens through which people interpret love, timing and serendipity.  Is There Any Science or Psychology Behind It? While there’s no lab test to detect your invisible string, psychology does offer insight into why people feel destined to meet certain people. One explanation lies in attachment theory — the idea that early emotional bonds shape how people connect with others later in life. When someone feels deeply familiar or magnetic, it may be your nervous system recognizing a pattern, not magic.  Then there’s synchronicity, a term coined by Carl Jung, which refers to meaningful coincidences that seem too perfect to ignore. Like thinking of someone and they suddenly text. Or repeatedly bumping into a person you’ve never met before. Synchronicity often reinforces the idea that the universe is guiding people through unseen threads.  Some fans of the invisible string theory also reference quantum entanglement, a phenomenon where particles remain connected no matter how far apart they are. While it’s a leap to connect that directly to human relationships, it does feed into the idea that distance doesn’t have to sever connection.  Humans are wired to seek meaning and patterns — enter confirmation bias. Once you believe in invisible strings, you’ll likely spot them everywhere. And maybe that’s not a bad thing, as long as you stay grounded. What Makes It So Popular in Wellness Culture?  Humans crave connection, especially after years of isolation, uncertainty, and digital overload. That’s why the invisible string theory has found a cozy home in the wellness world. It taps into humans’ longing for reassurance that they’re not drifting alone.  This theory aligns with several key wellness trends. The rise of romantic spirituality — think twin flames, past-life love, and karmic lessons — encourages people to believe there’s meaning behind their deepest connections. The invisible string becomes a tool for romance, emotional healing, and inner peace.  It also supports a mindfulness mindset — trusting that things will align when the timing is right, and that people come into your life for a reason. Letting go of the need to control every outcome is a massive wellness win.  Wellness influencers and therapists alike now incorporate invisible string theory into journaling prompts, intention-setting rituals and even inner child work. Whether literal or symbolic, the idea gives us permission to relax into life’s natural flow — trusting the string will do its thing.  How to Use the Invisible String Theory in Your Daily Life  If the invisible string theory resonates with you, it can be more than just a poetic idea — it can be a mindful practice. Here’s how to work with it in a grounded, empowering way:  Journal with intention. Use prompts like “Who or what feels like a recurring thread in my life?” “What connections have come back around?” and “Where am I being led?” This can reveal patterns that feel spiritually or emotionally meaningful.  Visualize the thread. In meditation, imagine a soft, glowing string connecting your heart to the people or places you’re destined to meet. Picture it stretching through time and space, unbroken, leading you toward what’s aligned.  Trust synchronicity. Notice repeating numbers, dreams, or unexpected people in your life. These might not always be “signs,” but they can encourage curiosity and openness.  Use affirmations. Try this one: “What’s meant for me is already finding its way to me.” The goal isn’t to obsess over every encounter — but to stay gently aware of how the universe might be nudging you forward, one tug at a time.  Red Flags and Misconceptions While the invisible string theory can be beautiful and healing, it’s not immune to misinterpretation. Here are a few pitfalls to avoid:  Romanticizing Toxic Patterns: Just because someone feels like “your person” doesn't mean they’re healthy for you. The string shouldn’t feel like a chain. If the relationship is hurtful, manipulative or draining, it’s okay to walk away, even if it feels cosmic.  Spiritual Bypassing: Using phrases like “everything happens for a reason” to avoid processing pain can stall your growth. You’re allowed to grieve, question or let go — even if you once believed someone was part of your destiny.  Obsessing over signs. Synchronicity is powerful, but don’t let it override clear communication or real-life actions. If someone ghosted you three times, the universe probably isn’t telling you to try a fourth.  Therapists often encourage balancing belief with boundaries. You can honor the feeling of deep connection and still choose what’s best for your emotional health.  Thread Lightly  The invisible string theory may not be science, but it offers something just as powerful — hope, meaning, and connection. It reminds people to trust life’s timing, notice synchronicities, and stay open to reconnection. So, if something — or someone — keeps pulling at us, maybe we should follow the thread. Just don’t lose yourself in the knots.

When buying cosmetics online, it’s easy to assume that they’re safe to use on the skin since they’ve been released onto the market. However, the truth is that many can actually contain components harmful to your health. Discover what toxic ingredients are in beauty products and what you should do about them.  The Presence of Toxicity in Cosmetics Beauty products mainly promise to improve your appearance and enhance your self-esteem, but this can often come at quite a cost. A study found that around 88 chemicals in over 73,000 cosmetics contain toxins that cause headaches, dizziness, skin irritations, allergic reactions, and more.  These often synthetic chemicals are utilized in products often for their preservative properties, as well as how they can complete chemical mixtures to improve their effectiveness. However, it’s important for manufacturers to recognize the value of human health in the long run. There are calls for more thorough safety assessments and ethical ingredient sourcing. Governments and regulatory bodies are also encouraged to refine regulatory measures for these products, especially with the rise of cosmetics and personal care product use. Examples of Toxic Ingredients in Beauty Products Make a habit of looking at the ingredients list of your beauty products and check for any toxic ones that you have to be wary of. Here are a couple of examples to steer clear of: 1. Parabens Parabens are a common preservative in makeup products. They also tend to be on shampoos and other personal care products. While they may be effective in improving the longevity of these items, they can negatively impact hormones and increase breast cancer risk.  Parabens also harm the environment, as they can kill coral, which is already endangered. These ingredients can easily sneak into the water when you’re washing off your cosmetics or other beauty products.  2. Formaldehyde Formaldehyde is a recognizable product that’s used mainly in household cleaning products. Cosmetic manufacturers have also been experimenting with it as a disinfectant. Unfortunately, it is a recognized carcinogen to steer clear of. Numerous forms of formaldehyde, from paraformaldehyde to methylene glycol, could be hiding in cosmetics. People sensitive to this chemical type can experience watery eyes, burning sensations, and coughing.  3. Mercury Skin-lightening products have become a popular genre of beauty products due to societal expectations that they make the skin appear lighter. Mercury is often a key ingredient in these, but be wary about it since it can cause discoloration to a degree. There are also cases where mercury can cause scarring and rashes on the skin. In addition to that, it has been associated with damaging the nervous, digestive and immune systems of a person. The concept of lightening skin can also be detrimental to one’s mental health.  4. Mineral Mica Wonder how your eyeshadows or blushes get so shimmery and pearlescent? Mineral mica is a silicate mineral that helps manufacturers achieve that effect. In fact, it is in 63% of cosmetic products according to a chemical study.  Unfortunately, it is one of many ingredients classified as high-hazard. It can contain traces of other relatively harmful minerals. The operations behind obtaining mica are also dangerous, causing lung diseases for its workers.  5. Fragrances Synthetic fragrances are slowly being exposed as a harmful ingredient in beauty products and other items on the market. It can contain volatile organic compounds, which can cause ozone pollution and harm the environment. In terms of human health, certain fragrance chemicals can disrupt the hormone and reproductive system. A specific one called styrene is linked to cancer. There’s a lack of regulations, especially when they’re used in cosmetics, so consumers need to be vigilant.  How to Stop Using Toxic Beauty Products Toxic ingredients in beauty products can be rather persistent, especially when you start reviewing what’s in your routine. Here are a couple of ways you can get around this while maintaining your personal care habits.  1. Limit Exposure to These Products The best way to avoid the adverse effects of these toxic ingredients is to limit your exposure to these labels. The ingredients list is an excellent point of reference, but you can also use online databases such as EWG's Skin Deep. These give a hazard score to each ingredient, as well as to the overall product.  2. Look for More Natural Alternatives Instead of settling for products with toxic ingredients, look for an existing alternative. Here are some cleaner and sustainable options that can serve as green flags on your beauty items: Citrus: Citrus has some of the best scents that make products refreshing. Plus, citric acid from lemon and other similar fruits can help clear dead skin cells that would have caused blackheads.  Green tea: Green tea contains antioxidant properties that can combat aging radicals on the skin. It also works as an astringent that removes harmful bacteria.  Aloe vera: Aloe vera soothes the skin from inflammation, which is ideal for people with flare-ups. It also has antioxidant properties that combat skin aging.  Bentonite clay: Bentonite clay is effective at pulling skin impurities, and most people use it for acne management. It’s also a great natural deodorant.  3. Simplify Your Routines Using numerous beauty products can increase your chances of encountering options that contain toxic ingredients. Consider being more minimalist with your routine and sticking with what works for your skin. Ideally, you can look for multipurpose products that contain natural ingredients so that you can perform multiple steps without worry. 4. Consider DIY Products Buying your beauty products off the market can save you time and effort, but there’s some novelty in making your own items from scratch. Plus, you can ensure that they’re toxin-free. For example, you can create lipstick from beeswax, shea butter and coconut oil. Adjust the hue with natural colorants like beet root or cocoa powder. 5. Let Your Skin Breathe Whether your beauty products contain toxic or natural ingredients, it’s still important to let your skin breathe. Going a couple of hours without anything on it can help your skin cells repair themselves. If you do have to go out, consider a minimal application.  Gravitate Toward Clean Beauty Toxic ingredients in beauty products can be worrying, especially if you have more sensitive skin. It’s critical to be careful with what you put into your cart and onto your face. Use sustainable and cleaner alternatives to achieve the look you want without sacrificing your health.  Chloe Powell is the Senior Editor at Revivalist Magazine, where she covers topics across the women’s lifestyle space. As a beauty and wellness enthusiast, she enjoys sharing honest insights and inspiration to help readers feel their best inside and out

Struggling to sleep? Sometimes, the cause is tied to how you spend the hours leading up to bedtime. A solid nighttime routine can help you drift off faster and wake up feeling truly energized. Say goodbye to groggy nights. Here’s a practical and effective routine you can follow for quality sleep. 1. 2 Hours Before Sleep: Turn Off Electronics Gadgets are often the reason why you can’t sleep at night. You’re either doom-scrolling or your partner’s watching their favorite TV show. You can avoid this by turning off all electronics two hours before you sleep. Adjust the thermostat to a setting between 65 and 68 degrees Fahrenheit and use your aromatherapy diffuser. Take this time to enjoy a cup of your favorite non-caffeinated tea. It’s great to calm the body and mind. If you've had trouble sleeping recently, melatonin supplements may help. Natrol’s Fast Dissolve Melatonin tablets have received consistent positive feedback — consumers note its effectiveness in helping them fall asleep quickly and wake up refreshed. 2. 1 and a Half Hours Before Sleep: Take a Warm Bath Soaking in a hot tub provides multiple health benefits. Your body releases endorphins as a response to the soothing, warm water. The result? You’ll instantly feel better and be on your way to getting the recommended seven to nine hours of sleep you need each night. New Miuz offers lavender bubble bath bombs infused with melatonin. Use this to turn your bath into a luxurious, calming spa experience. 3. 1 Hour Before Sleep: Do Something Calming Slow-paced activities can help ready your body and mind for sleep. Here are effective relaxation tips:  Try star bathing meditation: This activity allows you to be mindful while observing the stars. Admiring the stars boosts your mood and sense of spirituality. Read a good book: Reading is a common bedtime hobby. Avoid exciting genres like action and suspense. Choose a book with a simple, easy-to-follow plot. Do some light stretching: Doing light stretches can help you drift off to sleep faster and prevent sleep-related aches. Write a to-do list or journal: Writing down troubling thoughts and emotions can help release them from your mind. You can also jot down your tasks for the next day. 4. 30 Minutes Before Sleep: Do Skin Care and Dim Lights Doing skin care gives your evenings more structure. Light a candle in your bathroom and follow your skincare routine. It’s a relaxing way to reconnect with yourself after a long day. Next, swap harsh lighting for soft, ambient lighting to set the tone for a calming evening. 5. 15 Minutes Before Sleep: Go to Bed Finally, curl up in your bed and relax your muscles. One way to improve your sleep naturally is through progressive muscle relaxation. This involves consciously tightening your muscles for around five seconds and then fully releasing the tension for 30 seconds. This will help eliminate tightness and stress. Enjoy Your Nighttime Routine The best way to stick to a routine is to find ways to enjoy it. Feel free to modify these steps and see what works best for you. You deserve to get quality rest and wake up feeling great in the morning. Let these rituals inspire you to make small, significant changes to your routine.

I used to think athletic success was purely physical and that I had to train harder, lift more and run faster. However, over time, I realized the true game-changer wasn’t in my muscles, but in my mind. The ability to focus, stay calm and bounce back from mistakes mattered just as much as physical endurance. That’s when I discovered the power of mindfulness techniques for sports. Understanding the Mind-Body Connection Athletes talk a lot about the body, but not nearly enough about how the mind shapes what the body can do. When you’re in the middle of an intense match, you physically react to what your mind tells you. If your thoughts are scattered or anxious, your performance suffers. If your mind is clear and centered, your body follows. Practicing mindfulness helped me notice this connection more clearly. It taught me to be aware of what was happening in real time. Instead of replaying past mistakes or worrying about the outcome, I started focusing on my breath, the movement of my muscles and the rhythm of the moment. I found that the more I stayed present, the better I could react to whatever was happening around me. This awareness improved my performance and made training feel more enjoyable. Training Focus Like a Muscle I used to think that focus was something you either had or didn’t. However, I now see it as something that can be trained, just like your legs or lungs. When I started incorporating mindfulness techniques for sports into my daily routine, I treated it as mental conditioning. I began small, sitting quietly for five minutes before each workout, simply noticing my breath as it moved in and out. At first, my mind wandered constantly. I’d start thinking about errands, messages or the upcoming game. However, the goal wasn’t to empty my mind. It was to notice when I drifted and gently bring my focus back. Over time, this practice strengthened my ability to reset quickly, rather than letting frustration take over. My mental stamina grew along with my physical endurance. Eventually, I extended those quiet moments into longer sessions. Setting aside 10-20 minutes a day for meditation can improve focus and clarity. It helped me develop a steadier mind that could remain calm and attentive, regardless of what was happening around me. Just like physical training, the consistency of mental practice made all the difference. Managing Nerves and Pressure Pressure used to weigh heavily on me before big events. I’d overthink every possibility, imagining what could go wrong instead of trusting my preparation. Mindfulness gave me tools to handle that stress more effectively. One of the simplest mindfulness techniques for sports that I use is deep breathing. Before stepping onto the field, I take a few slow, deliberate breaths, feeling the ground beneath my feet and reminding myself that I’m ready for whatever comes next. This process doesn’t erase nervousness, but it helps me accept it. Mindfulness isn’t about pretending you’re not anxious, but about acknowledging those feelings and realizing they don’t have to control you. The more I practiced staying grounded in the moment, the easier it became to perform under pressure. I no longer viewed nerves as a weakness. Instead, I saw them as energy I could channel into focus and intensity.  Recovering From Mistakes and Setbacks Mistakes are unavoidable in sports. You might miss an easy shot, fall short of a time goal or lose a competition you worked hard for. Before I practiced mindfulness, I used to replay those failures in my head for days. I’d criticize myself endlessly, which only made it harder to bounce back. Mindfulness shifted how I approached setbacks. I started pausing after each mistake, even during a game, to focus on my breath and reset. I’d ask myself what I could learn from that moment rather than what I did wrong. This approach turned frustration into feedback. I began to see those losses as part of the process, not as proof that I wasn’t good enough. Using mindfulness techniques for sports helped me develop emotional resilience. I could recover faster, focus on improvement and move forward with confidence.  Bringing Mindfulness Into Everyday Training You don’t need to meditate for hours to get the benefits of mindfulness. You can weave small practices into your routine. During warmups, I focus on how my body feels as I move. During drills, I notice when my mind starts to drift and bring my attention back to the task at hand. After training, I take a few minutes to reflect on how I felt physically and mentally.  These simple moments of awareness add up. Over time, mindfulness becomes second nature. It helps you tune into your body’s signals, improves cognitive function and builds mental strength that carries over into every part of your life. When you consistently apply mindfulness techniques for sports, you create a foundation of focus, composure and self-awareness that supports long-term performance and well-being.  The True Edge Mindfulness gave me more than a mental edge — it gave me balance. It taught me that my worth as an athlete isn't tied to winning or losing but to how fully I show up in each moment. By training my mind in the same way I train my body, I’ve learned to remain steady through the ups and downs of competition.