Not every charming or confident person is a narcissist, but when someone’s behavior leaves you second-guessing your worth, reality, or peace of mind, it’s time to reevaluate the relationship and that person’s impact on your life. Narcissism is more than arrogance or vanity — it’s a deeper pattern of self-centered behavior, emotional manipulation and a lack of empathy that can make relationships feel emotionally exhausting or damaging.  Citing narcissistic traits in the initiation stage of dating can help you protect your boundaries, energy and emotional health. This is especially important in close romantic, professional or familial relationships, where the emotional stakes are high.  If you’ve ever felt like you’re walking on eggshells, constantly questioning your judgment or feeling drained after interactions with someone, these eight common red flags will help you decipher if someone shows narcissistic red flags. While you cannot diagnose someone with Narcissistic Personality Disorder (NPD), these traits will caution you about behaviors that warrant a more profound concern.  1. Love Bombing — Too Much and Too Fast Love bombing is one of the most confusing yet seductive behaviors a narcissist can display. In the early stages of the relationship, they may shower you with praise, attention and extravagant gestures. They may even start discussing marriage and how they finally found their soulmate. But this whirlwind affection isn’t always about genuine connection. Instead, it’s a tool to create emotional dependency and gain control quickly.  Narcissists often use love bombing to hook you before revealing their true selves. Once you’re emotionally invested, the dynamic frequently shifts. Suddenly, the affection slows down, and you may find yourself trying to earn back the love you were once freely given. The cycle of idealization followed by devaluation can feel disorienting, leaving you questioning why things changed and what you did to lose the affection. 2. Constantly Need Validation Narcissists often have an insatiable need for external validation. They thrive on compliments, admiration and attention to the extent that their self-worth solely depends on it. At first, it may seem like they’re proud of their achievements, but over time, you’ll notice how fragile their egos are and they constantly need to remind you that they’re great people.  They may hint at compliments, boast about their successes, or become moody and distant if they aren’t the center of attention. Sometimes, they may provoke the situation so that you and others can praise them for handling the issue. When someone blurs the line between confidence and dependence, their reactions can cause you to have low self-esteem and they showcase low self-esteem.  3. They Lack Empathy In a healthy relationship, empathy creates space for both partners to be heard, validated and supported but people who struggle with NPD struggle to understand and share the feelings of another person. They may listen, but they don’t truly hear and proceed to dismiss or ignore your emotions.  When sharing your feelings with a narcissistic partner, friend or family member, they may turn your pain into an inconvenience or make it about them. The emotional disconnection may leave you feeling alone, misunderstood and afraid of sharing emotions in case you’re belittled.  4. They Can’t Handle Criticism Everyone has moments when criticism hurts but most people can accept feedback, especially when offered respectfully. Narcissists, however, often react to criticism with defensiveness, rage, anger and subtle revenge. Any suggestion that they’re imperfect can trigger a deep internal wound, even if they mask it with arrogance or sarcasm.  While they may appear confident, narcissists often carry a deep fear of being exposed as flawed. As a result, they lash out or try to change the narrative, turning the criticism back on you, telling you that you’re too sensitive, jealous, or don’t appreciate them.  5. Gaslighting and Emotional Manipulation People with NPD use gaslighting, which is emotional abuse where someone causes you to doubt your perceptions or memory. Narcissists often use this tactic to maintain control and deflect responsibility. You may find yourself apologizing when you did nothing wrong or feeling confused after simple conversations, rewriting past events or accusing you of being too sensitive whenever you confront them.  The erosion of trust in yourself is one of the most dangerous aspects of narcissistic relationships. When someone repeatedly invalidates your experience, standing up for yourself may be more challenging.  6. They Create a False Sense of Superiority  Narcissists often present themselves as talented, accomplished or intelligent, even when the evidence says otherwise. This is exaggerated — performative needs to be seen as the best in every situation. They may dominate conversations, dismiss your achievements or turn every topic back to themselves to showcase their brilliance and maintain control. Over time, their superiority complex can make you feel small, less capable or question your own worth. Recognizing this red flag is crucial, especially if your confidence diminishes around them. A healthy relationship allows room for mutual admiration.  7. They Struggle with Long-Term Accountability  A narcissist’s pattern of behavior often includes blaming others when things go wrong and avoiding responsibility at all costs. Whether in a romantic relationship, a friendship or a work environment, they rarely admit fault — and if they do, it’s often superficial or short-lived.  They might apologize enough to keep you around but never change their behavior. Promises are made and broken. Excuses come easily — somehow, they always seem to play the victim. The lack of accountability makes it impossible to build trust — you’ll find yourself handling the emotional and logistical weight of the relationship because they dodge the consequences of their actions.  8. They Isolate You From Others Subtly Not all narcissists isolate you with overt control. Some do it subtly — sowing doubt about your other relationships, criticizing your friends and family, or acting jealous when you spend time with others.  They might say things like “I just don’t think they’re a good influence on you,” or “You’ve changed since you started hanging out with them.” Over time, this can lead you to question your support system and rely more heavily on the narcissist for emotional validation.  Your Awareness is Your Protection  Recognizing and healing from narcissistic abuse isn’t always easy, especially when it’s wrapped in charm, grand gestures or words that seem caring on the surface. But as you’ve seen, patterns like gaslighting, love bombing, blame shifting and emotional withdrawals are concerning signs.  This knowledge isn’t about labeling isn’t about labeling or diagnosing others. It’s about safeguarding your peace and building relationships rooted in mutual respect, empathy and emotional honesty.

Once you get comfortable with a running routine, you might start timing your workouts. Understanding how quickly you complete a mile helps gauge whether you’re a competitive or casual runner. Learning what a good mile time is for and why the results are different for everyone will help you understand your body better and aim for more achievable goals. Why Your Running Speed Matters How Long Is a Mile? What Is a Good Mile Time? Can Everyone Achieve the Same Mile Timing? Goals to Hit Per Mileage More Good Mile Time Questions Why Your Running Speed Matters People research things like average mile time to gauge their health. Running can protect against numerous cardiovascular conditions, but you won’t know if your health is improving without a baseline measurement. Your typical mile time is that starting point. If you run a 13-minute mile, you’ll know your body needs time and training to reach a seven-minute race time. How Long Is a Mile? A mile is 5,280 feet long or 1,760 yards. People use it as a standard measurement for running because organizations determine their race distance in miles or yards. Training for the same distance will prepare you for an upcoming competition or help you decide when to stop running while improving your speed per mile. What Is a Good Mile Time? Good mile times are different for everyone. Someone with a chronic lung condition may have a slower race than someone who’s new, but has no health conditions. However, you can start your journey to improved running speeds by comparing your average jog with results measured by experts: Average 5k Running SpeedsAgeWomen (Minutes Per Mile)Men (Minutes Per Mile)16-199:3412:0920-249:3011:4425-2910:0311:4230-3410:0912:2935-3910:5312:0340-4410:2812:2445-4910:4312:4150-5411:0813:2055-5912:0814:3760-6413:0514:47 Multiple factors influence each person’s timing. Someone new to running might finish a 10k in 90 minutes or longer, while an experienced runner could cross the finish line in 43-50 minutes. Their training informs how their muscles handle the endurance of each run. Your age will also change your average mile time. Aging bodies may have more joint pain during a longer race and require walking breaks. You might need a slower running speed to accommodate for age-related lung capacity or elasticity challenges as well. Someone fueling their body with nutrient-dense foods may finish a mile faster than someone eating a highly processed diet. You need to give your body essential nutrients for your training to be successful. Hydration is a crucial component in that, too. Can Everyone Achieve the Same Mile Timing? People can’t achieve the same mile time because everyone has a different body. The fastest mile ever ran was just over three minutes and 43 seconds, but not everyone has the physical stamina or training time as Hicham El Guerroujb did. You might not have the schedule flexibility to train like a professional athlete either. The way you train will affect your mile timing too. Treadmills can change your gait because they assist in foot turnover with the moving belts. Running outdoors involves a more focused, motivated gait. Goals to Hit Per Mileage While your running time will vary according to your body, training experience, running schedule and other factors, you can aim for average goals to guide your workouts. Pay attention to your body’s cues to adjust your exercise routine for its needs as you refine your pacing. What Is a Good Two Mile Time? The average running speed for a beginner is 10-12 minutes per mile, so a good two-mile time could be 20-22 minutes. Aim for that timing and see how you feel. You may have a naturally faster pace or require training to reach the 12-minute-per-mile mark. What Is a Good Three Mile Time? A good three-mile time is around 30 minutes, given the average 10-minute mile for runners. If you test your pacing and finish below that timing, you may be more advanced than you thought. What Is a Good Four Mile Time? A good four-mile time is at least 40 minutes, but the most important factor is your ability to finish the four miles comfortably. If you cross the finish line at 40 minutes and you’re in immense pain or dizzy from lack of oxygen, you may need to slow your pace until you train to a 40-minute race time. Achieve a Better Average Running Speed Once you know what a good mile time is for the average person, you can establish goal posts for your workouts. Consider your health factors, running experience and if you want to participate in any competitions to mark your current pace and determine how to reach your ultimate mileage goal. More Good Mile Time Questions How Fast Do Navy SEALs Run 4 Miles? Navy SEALs have to run 1.5 miles in 9-10 minutes or within 10:30 minutes at most. Given those standards, they’d have to finish a four-mile run in 36-40 minutes to remain within the competitive timing standards. Given the hardcore physical fitness expectations to become a Navy SEAL, you can expect that many prospective candidates can finish their runs well before those minute markers. How Can I Shave Time off My Mile Time? You can shave time off your mile time by building muscle strength. Getting stronger increases your speed and power through additional soft tissue resiliency. You can also do interval training by varying your running and walking rounds during a workout. The pace variation improves your cardiorespiratory fitness by making your heart and lungs stronger. You’ll consume and use oxygen more efficiently, powering your body to maintain a faster speed. What Is a Reasonable Mile Time Goal for a New Runner? A reasonable mile time goal for a new runner is the average 10-12 minutes per mile pace outlined above. However, you may have a slower pace if you have health conditions or have never run before. Time yourself during a one-mile jog to see what your natural pace is and determine your training routine from there. What Is a Good Mile Time by Age? A good mile time by age will vary per person. Your health history, average workouts, muscle stamina and body composition are a few factors influencing your per-mile pace. Older individuals should give themselves more room to have longer mile times due to the effects of aging on their lungs, heart and muscles. What Is a Good Mile Time by Gender? A good mile time for women is 10:03 if they’re between 25-29 years old. Men within the same age range have an average mile time of 11:42 minutes. Gender may influence your muscle composition due to differing testosterone levels, which could change your natural endurance.

Few tools offer the convenience and impact of a portable infrared sauna blanket when it comes to wellness. These are some of the top infrared sauna blankets, which allow you to unwind, sweat, and rejuvenate — all from the comfort of your own home. Why You Need One Infrared sauna blankets offer a practical solution for enhancing overall wellness. Consistent heat exposure stimulates circulation, supports metabolic function and triggers calorie burning. Sessions can also accelerate detox by promoting sweat and flushing out impurities. For the best experience, consider choosing a model with non-toxic materials, adjustable heat settings and simple cleaning features. The Top 5 Best Products Available on Amazon Whether you seek daily relaxation or occasional detox, there's an option that fits your lifestyle and wellness goals. 1. MiHIGH’s Portable Infrared Sauna Blanket This blanket uses far infrared heat to support blood flow, muscle recovery and relaxation. Its waterproof exterior, made from non-toxic PU leather, allows for quick and easy cleanup. The set includes a compact carry bag and a user-friendly controller with temperature adjustment. You can also attempt to meditate while enjoying the comfort of your infrared sauna blanket. Reciting positive affirmations can help alleviate stress and boost self-esteem. 2. LifePro RejuvaWrap Infrared Sauna Blanket This is one of the best infrared sauna blankets. It creates deep, soothing heat that targets tension and supports relaxation. You can adjust the temperature from 86°F to 158°F and choose sessions between 30 and 60 minutes. Its sweat-resistant PU leather surface ensures simple maintenance with a quick wipe. Silicone heating wires distribute warmth evenly and built-in protection prevents overheating. 3. HigherDOSE Infrared Sauna Blanket HigherDOSE combines plush comfort with low-EMF infrared heat to promote detox, glowing skin and improved mood. Eight heat settings allow for personalized sessions and a white handheld controller adds convenience. Inside, layers of amethyst, tourmaline, charcoal and clay amplify the natural healing effects. This premium model turns any room into a wellness space. 4. Current body’s Infrared Sauna Blanket This blanket uses infrared heat to burn up to 600 calories per hour while reducing stress and inflammation. It comes with a cotton towel insert, a comfort pillow and a compact storage bag for easy use at home. Just a couple of minutes of an infrared sauna blanket can relax you. Use this time to unplug and recharge — less screen time means more energy to focus on how you feel and look. 5. HeatPod Infrared Sauna Blanket This model mimics the cardiovascular benefits of exercise, making it ideal for post-workout recovery. Regular use supports mitochondrial function and triggers the release of heat shock proteins for cell repair. It improves hydration and strengthens the skin barrier while also enhancing mood and brain function. The more frequently you use it, the greater the results. The best thing — it allows you to enjoy an infrared sauna experience anywhere. Get Your Infrared Sauna Blanket Today Infrared sauna blankets bring professional-grade wellness to your daily routine. They support circulation, help flush toxins and improve your mental clarity. With safe materials and adjustable features, each blanket on this list offers unique advantages. Choose the one that fits your needs and start building your at-home recovery routine.

Keeping your passion for makeup while aging can be wonderful for retaining your individuality and having a fun hobby. Granted, it can warrant some adjustments since your skin tends to change. Powder foundation for mature skin can be a game-changer for your base makeup.  The Considerations for Mature Skin Mature skin can be tricky to apply makeup on, as the products tend to set in fine lines and emphasize them. Others also deal with drier patches, which can cause creases and caking. Unfortunately, when it comes to choosing a makeup brand, only 36% and 37% of Gen X and Baby Boomers respectively, decide based on suitability to their skin type.  Finding the right product is a must for a smooth and even finish. Some artists will typically recommend using more creamy products to improve their blendability and moisturizing power. However, there are powder foundations that will maintain your skin’s hydration while creating a blurred skin-like appearance.  Best Powder Foundation for Mature Skin on Amazon Cosmetic brands have come up with plenty of formulas thanks to so many advancements in technology. Here are the best powder foundations for mature skin.  1. MAKE UP FOR EVER HD Skin Matte Velvet The MAKE UP FOR EVER HD Skin Matte Velvet is a cult favorite. It’s marketed as a long-wear blurring powder that’s made with a clean formula. And as the name suggests, it mattifies while offering a skin-like finish that lasts for 24 hours. To make it certainly undetectable, make sure you look for a color that matches your skin tone.  $43.91 on Amazon 2. bareMinerals Barepro Skin-Perfecting Powder Foundation The bareMinerals Barepro Skin-Perfecting Powder Foundation is another favorite. It is pressed beautifully into the component, and you can use the free puff or a brush of your choice. It offers quite a bit of coverage compared to other powder foundations. Plus, the formula is vegan with standout ingredients like plant-based squalene. $42 on Amazon 3. IT Cosmetics Celebration Foundation IT Cosmetics Celebration Foundation is a beautiful powder foundation for mature skin. In fact, it’s marketed as a full-coverage and anti-aging powder that’s meant to almost erase pores and wrinkles. And while it does come in that matte formula, it does contain hydrolyzed collagen and hyaluronic acid so that it lays beautifully on the skin.  $49 on Amazon 4. Laura Geller New York Baked Balance-n-Brighten Foundation The Laura Geller New York Baked Balance-n-Brighten Foundation is the prime example of don’t judge a makeup product by its pan. When you swirl it all around the pan, you get this color-correcting powder foundation that provides medium coverage. It also has a demi-matte natural finish, so you get to improve your texture while retaining it.  $27.75 on Amazon 5. PUR Beauty 4-in-1 Pressed Mineral Makeup Powder Foundation The PUR Beauty 4-in-1 Pressed Mineral Makeup Powder Foundation is a buildable formula that’s perfect for mature skin. It contains hydrating shea butter and SPF to moisturize and protect the skin. Some people like to use it as a concealer by covering up dark circles and redness, while others choose to make it their setting powder.  $19.20 on Amazon 6. Smashbox Always on Loose Setting Powder Smashbox Always on Loose Setting Powder promises zero creasing and drying, even while providing a matte finish. You can expect a soft-focus finish that helps you control shine and blur out a little texture. Plus, like most Smashbox products, you can count on getting the most amazing photos without flashbacks. $38 on Amazon 7. CoverGirl Simply Ageless Instant Wrinkle Blurring Pressed Powder The CoverGirl Simply Ageless Instant Wrinkle Blurring Pressed Powder is a fantastic and budget-friendly option that you can take with you on the go. It contains hyaluronic and vitamin C to create a moisturizing and brightening effect on the skin. Plus, you can use it guilt-free since it’s Leaping Bunny Certified. $10.34 on Amazon 8. L'Oreal Paris Makeup Infallible Fresh Wear Foundation in Powder The L'Oreal Paris Makeup Infallible Fresh Wear Foundation is always applauded for its great shade range and different formulas. Thankfully, it comes in a full-coverage powder foundation that lasts for 24 hours. While it may sound a little intense with its waterproof and heatproof qualities, the overall formula still feels breathable and weightless when worn.  $13.98 on Amazon 9. Lancôme Dual Finish Multi-tasking Longwear Powder Foundation The Lancôme Dual Finish Multi-tasking Longwear Powder Foundation is one of the more bougie options on the market, but it’s definitely worth the splurge when you have mature skin. It’s buildable and weightless, ensuring that you won’t cake your face, no matter what kind of skin type you may have.  $39 on Amazon Tips for a Smooth Application Want to learn the secrets for a smooth application on mature skin? Here are some tips that can help you with your vanity session.  1.  Ensure the Right Skin Prep Powder foundation for mature skin can only improve skin texture. To ensure that it goes smoothly, make sure everything is clean and moisturized. If you have specific problem areas, like the undereyes or smile lines, consider getting an extra cream to put on the face. Face masks are also you’re best bet in hydrating the skin prior to makeup.  2. Pick the Right Product Everyone has a different experience with a powder foundation, and what works for some people may not necessarily work for you. Comb through the list of recommendations and patch test what works for your skin type. Pay attention to how your skin reacts and whether it fits your skin tone.  3. Find the Right Applicator Some people want a wet sponge to grab the powder foundation and apply it like a cream. However, that can settle into the fine lines. Consider finding a rounded brush and using a light hand when applying it. You can use a fluffier brush to get less coverage and achieve a more natural look. 4. Take Your Sweet Time  It’s natural to be in a hurry when applying makeup, especially when you have somewhere to be. However, to avoid caking, it’s important to let your skin breathe between steps. You don’t want to apply the powder foundation as soon as you’ve put on a moisturizer or primer on your face— let it dry and set first.  5. Top with the Right Products Does your powder foundation start to get patchy after a while? It could be the products you’re topping it with. Most liquids and creams don’t go well on top of this kind of base. Your best bet for contouring, blushing and highlighting is another powdery formula, or consider looking for cream-to-powder cosmetics.  Have a Flawless Base While Aging While these recommendations for powder foundation are for mature skin, they can also suit anyone who’s dealing with dryness or wrinkles early on in life. Find your perfect match and be meticulous with application to get the right base for your makeup.

Your skin needs gentle care to stay smooth, soft and healthy. If you deal with dryness, irritation or flaky patches, a good exfoliator can make a visible difference. These products remove dead skin cells without causing damage. The right formula helps restore your skin barrier and boosts hydration. Though exfoliation can be tricky, these expert picks offer effective results while respecting sensitive skin. Looking for the best body exfoliator? These are some of the best options. Why It Is Important to Use Exfoliators for Sensitive Skin Sensitive skin is marked by sensations like tightness, stinging, burning, tingling, pain and itching. It's really important to pinpoint what triggers sensitive skin since allergies and environmental factors can make things worse. Cosmetics often get the blame for aggravating sensitive skin because they can have irritating ingredients that intensify symptoms. That’s why it’s important to select good ones. Choose a formula that supports rather than strips and always follow up with SPF during the day. If you belong to the 71% of adults who claim to have sensitive skin, jot down some of the top body exfoliators that can assist you. The Best Body Exfoliator on the Market These 14 options deliver smoother, healthier skin without irritation.  1. Dermalogica Daily Microfoliant Image Source: Amazon This rice-based powder activates with water to create a creamy exfoliating paste. It blends Papain, Salicylic Acid and Rice Bran to brighten and smooth your skin. Colloidal Oatmeal and Allantoin calm irritation while a Phytic Acid complex evens out tone. Use daily to polish away dull cells and reveal a refreshed look. It helps remove dulling debris and promotes balanced, even skin tone. 2. COSRX AHA BHA Clarifying Treatment Toner Image Source: Amazon This toner uses Glycolic Acid, Apple Fruit Water and Willow Bark Extract to exfoliate gently and clear pores. It hydrates while balancing oil levels, making it suitable for daily use. Betaine Salicylate refines texture and keeps breakouts under control. It’s ideal for beginners and targets uneven tone. 3. Ren Ready Steady Glow Daily AHA Tonic Image Source: Amazon Formulated with Lactic Acid, Salicin and Azelaic Acid precursors, this tonic targets dullness, pores and pigmentation. Clinical results show improved tone and texture after each use. It leaves your skin glowing and hydrated without irritation. 100% of users noticed visible brightening and tighter pores. 4. CeraVe Skin Renewing Nightly Exfoliating Treatment Designed for nighttime use, this serum contains a 5% blend of Glycolic and Lactic Acids. It minimizes dark spots and fine lines while maintaining hydration with Hyaluronic Acid. Licorice Root brightens the skin and ceramides support your barrier. It’s noncomedogenic and developed with dermatologists. 5. Cetaphil Extra Gentle Daily Scrub Image Source: Amazon Ideal for oily and combination skin, this scrub uses microfine granules to remove buildup. Vitamins B5 and E, along with glycerin, keep your skin soft and smooth. Dermatologist-tested and paraben-free, it’s gentle enough for daily use. It supports natural surface cell turnover without over-drying. 6. Elf Cosmetics Gentle Peel Exfoliant Image Source: Amazon This award-winning liquid exfoliant relies on Licorice, Papaya and Tangerine Extracts to clear dead skin and brighten tone. It enhances radiance while prepping your skin for other products. Use it two or three times weekly to maintain a glow. With each application, it reveals a youthful, glowing complexion. 7. Exuviance Gentle Daily Exfoliating Pads Image Source: Amazon These pre-soaked pads contain PHAs, Vitamin C and Green Tea Extract to brighten and protect. Cucumber soothes irritation while exfoliating dull areas. Ideal for sensitive skin, they improve texture without over-drying. Users report fresher skin and a visible reduction in redness. 8. Aveeno Calm + Restore Nourishing PHA Facial Exfoliator Image Source: Amazon This formula combines PHA and oat oil to gently exfoliate and support hydration. Its silky texture removes impurities while protecting the moisture barrier. Suitable for dry, irritated skin, it’s also formulated without parabens or sulfates. Additionally, it respects your skin's microbiome and improves resilience. 9. Loops Beauty Exfoliating Toner Pads Image Source: Amazon These eco-friendly toner pads are packed with Gluconolactone and Acetyl Hexapeptide-8, which help to smooth out the skin and minimize fine lines. Each pad provides just the right amount of toner to enhance skin texture and give you a radiant glow. They promote skin renewal and also offer a firming effect. 10. The Ordinary Gentle Exfoliating Serum is an Excellent Best Body Exfoliator Image Source: Amazon This serum provides a mild exfoliation thanks to Lactic Acid and the soothing Tasmanian Pepperberry. Hyaluronic Acid helps maintain moisture levels while enhancing skin texture. Perfect for dry and sensitive skin, it makes your face appear brighter and more polished. Online reviews show customers love how it evens out the texture with regular use. 11. First Aid Beauty Facial Radiance Pads  Image Source: Amazon These pads are packed with Lactic and Glycolic Acids, which help exfoliate and enhance your skin's tone and clarity. With the added benefits of Cucumber and Lemon Peel, they offer a calming effect. They're safe for everyday use, helping to keep your skin balanced and boost its radiance. You'll notice a visible reduction in uneven skin tone and a smoother texture. Manual exfoliation can sometimes cause irritation and redness, so it might be a good idea to choose gentler chemical options instead. 12. KraveBeauty Kale-Lalu-yAHA  Image Source: Amazon This exfoliating toner contains Glycolic Acid and antioxidant-rich kale to refine skin and improve tone. Its low acid concentration allows frequent use without irritation. Hydrating ingredients protect your barrier during exfoliation. The formula supports a refreshed, luminous appearance with minimal risk of irritation. 13. Naturium Pha Topical Acid 12%  is one of the Best Best Body Exfoliator Image Source: Amazon This gentle formula features PHAs and fruit extracts to resurface skin without harsh effects. The blend hydrates while removing buildup. It’s fragrance-free, making it ideal for sensitive complexions. The mild acid level helps prevent stinging while enhancing glow. 14. First Aid Beauty KP Bump Eraser Body Scrub  Image Source: Amazon This exfoliating body scrub combines physical and chemical exfoliants to treat dry, rough bumps and reveal smoother skin. A 10% blend of Glycolic and Lactic Acids loosens buildup while pumice beads sweep it away. It offers benefits similar to a peel or microdermabrasion, leaving no residue. Dermatologist-tested and free from drying alcohols, it visibly reduces ingrown hairs and bumps. If you're one of the over half of the global population with sensitive skin, this exfoliator could be a total game changer. Choose the Best Body Exfoliator for Sensitive Skin With the right exfoliator, you can smooth your skin, even your tone and keep sensitivity in check. Choose from this list to find a product that meets your skin’s needs and fits your daily routine. Whether you prefer a scrub, toner or serum, each pick here qualifies as a best body exfoliator for sensitive skin thanks to its gentle ingredients and skin-barrier-friendly formula.

Journal prompts for self-growth are beacons in the dark, guiding your pen to paper for days when you want to write but don’t know what to say or even think. It’s like finding a key that opens a door into your soul today. Each day is another key, yet another room to your psyche and self-discovery.  The beauty of prompts lies in their ability to give you a place to start on the blank page — a purpose for writing on this day. Grab your pen, you’re about to surprise yourself.   What Are Journal Prompts and How to Use Them Prompts are instructions, directions and ideas that help direct your thoughts and manifest what you seek. Not all prompts will connect with you today, and while you can religiously follow the 365 prompts from that book you were given last Christmas, you may find that quite ineffective. A prompt has to resonate with you, speak to you and connect in that moment of writing.  It triggers a thought, memory or idea, and suddenly you want to put pen to paper. It breaks writer’s block and words flow. Best of all, you can reuse prompts as many times as you like. Each day, a prompt will trigger a different response from you.  Benefits of Self-Reflection Journal Prompts Taking time to answer self-reflection prompts might feel small, but it creates space for big shifts. Here’s why journaling with intention creates space and time that can be so powerful.  They help you get honest with yourself: Prompts invite you to pause and look beneath surface-level answers. You start uncovering thoughts, fears and desires you might’ve been avoiding — without judgment.  They interrupt autopilot mode: It’s easy to live by routine. Reflective prompts shake things up by asking, “Wait, do you still want this?”  They make space for emotional processing: Journaling helps untangle your feelings and put words to things you didn’t even know were there. You start naming what you need, not just reacting.  They clarify your values: The more you reflect, the clearer it gets. What matters to you, what doesn’t and where your energy is being wasted.  They grow your self-trust: By checking in regularly, you learn to listen to your own inner voice — not just outside opinions. That’s where real alignment begins.  30 Journal Prompts for Self-Reflection and Growth Ready to discover your deeper self? These prompts can show you the way.  Week One 1.  What would your childhood self think of your life right now — and what advice or snack would they offer you during your chat? How would you explain your life to them?  2. Describe your comfort zone like it’s a cozy Airbnb listing. What’s inside, and what’s missing? Now write a letter to the bnb’s management — yourself — complimenting them on what works and suggesting changes for what doesn’t.  3. Which compliment makes you uncomfortable to receive, and why might it secretly matter the most to you?  4. Imagine meeting your 89-year-old self. What question would you be most afraid to ask? How can you change that fear?  5. Describe “home” using all your senses. What does it smell, look, taste, feel and sound like?  6. If you give your self-doubt a job description, what would it be weirdly good at? Now write a new job description for your self-doubt that builds you up instead of breaking you down.   7. What part of your life feels over-curated — where you count your Ps and Qs — and what part is deliciously messy?  Week Two 8. Who are you when no one expects anything from you?  9. What’s one truth you’ve outgrown and are still growing into? 10. If healing were a room, how would you furnish it?  11. If your inner critic were an exotic pet, what would it be? Describe it and name it in such a way that you begin to love that sarcastic pet and grow because of them.  12. Draw and “pack” your emotional emergency kit. What do you include and for what “injuries” you may need to treat?  13. Your life is a book. Pause right now, take stock and write CliffsNotes — the highlights and important moments to remember — for your life up to now. A listicle of 10-20 items will work well.  14. What’s your personal myth — the story you constantly tell yourself about you — and how has your truth changed since the story was born?  Week Three 15. Draw or describe your life as a tree. Decide what season you’re in and what you’ve shed, bloomed or grown. 16. What do you forgive in others but not in yourself? Why is it “acceptable” for them, but not for you?  17. What is your earliest childhood memory? If it’s a special keepsake, describe how you store it or keep it safe.  18. What would the forecast be if your energy were a weather pattern this week?  19. You have the power to uninvent one expectation society placed on you. What would disappear and what would replace it? 20. What chapter of your past are you still trying to write an alternate ending?  21. What part of your personality used to feel inconvenient but now feels like a superpower?  Week Four 22. Many people rehearse conversations in their heads before having them. Which monologues have you been rehashing for years, and why haven’t you had it yet?  23. Describe what rest actually looks like for you — not what society says it should be.  24. Your closet is filled with different outfits for unique situations. What’s one wardrobe staple you’ve outgrown, one “situation” or event you no longer wish to attend?  25. How would you spend tomorrow if your self-worth weren’t tied to productivity? 26. What would happen if you let yourself be 10% more honest and also spoke up 10% more for yourself?  27. What’s one version of your life you’re glad didn’t work out? 28. Name the secret self-belief you’ve never spoken aloud. Why do you keep it hidden? 29. Explain one beautiful thing about yourself that no mirror can reflect.  30. If you passed on today, what would your legacy be? Never Journaled Before? Sadly, journaling isn’t a skill taught at school, so you may feel overwhelmed by a list of prompts when you have no idea what to write or how to start. Should you rush out and buy a fancy book, luxury pens and redecorate your home to include a wellness retreat where you can magically turn into Sylvia Plath? It’s great if you can do that, but you don’t have to. It might be better to start simple and focus on one of McKinsey Health’s target areas — mindfulness.    A lined or unlined notebook with a pen or pencil that’s comfortable to write with. All you need to start is a functional setup.  There’s no right or wrong way to approach journaling. That’s the beauty and terror of it. If you’ve always had someone tell you what to do, or tried to copy people you thought were way more successful than you, it’s a lot to suddenly face a blank page and an honest look inside yourself.  Just breathe and take it one prompt at a time. When you doubt, don’t rub it out. Instead, let things play out on the page. Write without planning — between bad grammar and long paragraphs, capture your inner self. Jot down a page or 10 — how much you write is up to you. The paper, your pen, thoughts and the prompt are all dancing together, so let the music play. Journaling Prompt Magic Self-reflection prompts aren’t just exercises, they’re mirrors, flashlights and road signs. The more you engage with them, the more grounded and self-aware you become. Whether you’re processing something big or just want to reconnect with yourself, these prompts offer a gentle way in. You don’t need perfect answers — just a willingness to be curious, honest and open. 

What do you call when you and your co-workers deal with a micromanager? How would you describe someone who’s utterly selfish? If you answered trauma bonding and narcissistic, you may be unconsciously practicing therapy speak. Such words have permeated today’s culture, and more and more people are self-diagnosing with mental health disorders. Some may even flaunt that they have OCD, ADHD and depression without consulting a mental health professional. This rising awareness is a win for overcoming the stigma of mental illness. However, throwing these words around — often without proper knowledge — might dilute their true meanings. What Is Therapy Speak? Therapy speak is when you inject psychological phrases into your everyday conversations. Since mental health topics have become more popular than ever, you’ll often hear or use terms like “trauma dumping” or “gaslighting” when talking about your personal experiences. However, such terminologies can make conversations sound distant and clinical. Here are some therapy speak examples: A co-worker gives you unexpected feedback in a meeting: “I feel really triggered by that comment and need to process my emotions.” Your friend exhibits selfish behavior: “He’s such a narcissist.” When your partner brings up something from the past: “You’re gaslighting me by making me question my memory of what happened.” Why The Sudden Increase in Therapy Speak? According to mental health professional Dr. Taisha Caldwell-Harvey, more and more people are using psychological terms because social media can spread information so fast. She believes that there’s some good to it, as it can empower someone to seek support. However, misusing these words can also spread misinformation and make it harder for people with diagnosed mental health issues to be seen and supported. For example, if someone says they’re “depressed” when they’re just sad at the moment, it can create confusion. This may create a false representation of real clinical depression, making it harder for those diagnosed to be understood and for the public to recognize the seriousness of certain conditions. 7 Therapy Speak Examples People Use in Everyday Conversations Here are some common words you may come across on a daily basis.  1. Narcissism How many times have you heard someone called a narcissistic person because they’re selfish? The truth is, narcissistic personality disorder is a serious mental health condition characterized by an inflated sense of self-importance that requires a psychiatrist or psychologist’s diagnosis. 2. Gaslighting Gaslighting is a type of emotional manipulation where a person intentionally does or says things to make you question your own reality. It often happens in abusive intimate relationships, but more and more people have been using the term as a facade to keep themselves from taking responsibility for their actions. 3. Trigger Many people claim they’re “triggered” after experiencing an uncomfortable situation. However, it can be weaponized as a tool to avoid communication and confronting difficult emotions. This is a term often associated with people with a history of trauma or abuse. Triggers refer to stimuli that bring up unwanted memories of past experiences. 4. Obsessive Compulsive Disorder (OCD) Not everyone who loves keeping things in order has OCD. It somehow diminishes the more serious symptoms of clinically diagnosed OCD. Misusing the term can lead to misinformation or the normalization of behaviors that actually need help. 5. Boundaries If you’ve been to therapy, you may have been advised to set boundaries. This is often said to those with anxiety, paranoia or people-pleasing tendencies. Setting boundaries means saying “no” to things you don’t want or communicating your needs. There are various classifications of boundaries, and they can be flexible or rigid. The misuse of the word can be weaponized as a way to manipulate others. 6. Trauma Bond A friend may casually say they have a trauma bond with a partner just because they’ve been through tough times together or have a dramatic relationship. It can also be used to describe an instance where you and your co-workers bonded together over a tyrannical manager. This somehow downplays the seriousness of a real trauma bond, which is a term used in psychology to describe an unhealthy relationship. 7. Trauma Dumping Trauma dumping is when someone shares personal, vulnerable moments with another person without their consent, which can feel overwhelming to the receiver. However, many people tend to misuse it to describe an emotional conversation where both parties are willing to open up and listen to each other. Other Dangers of Irresponsible Usage of Therapy Terms Using psychological terms in everyday conversations can be detrimental to intimate relationships and society. Manipulation Someone might say, “I’m setting a boundary,” when they mean they refuse to communicate openly or take responsibility for their actions. Additionally, calling someone a “gaslighter” without understanding its true meaning can damage relationships. Lost Nuance Therapy is a highly nuanced and relational conversation between the therapist and the client, different from what you see on Instagram or TikTok.  Too Much Focus on Self Therapy talk is centered around oneself. It emphasizes personal needs above all else. While that is OK, it shouldn’t come as a blatant disrespect to the feelings of other people. Trends around “protecting your peace” and “ghosting” sound empowering but can contribute to loneliness. How to Use Therapy Terms the Right Way Now that you know the dangers of therapy talk, it’s time to explore ways on how to approach it more mindfully. 1. Explain What You Mean It’s always best to use clear, honest language and to check in with others about how your words are affecting them. Instead of saying, “You’re gaslighting me,” say something like, “I feel like you’re making me doubt what I remember.” 2. Avoid Self-Diagnosing Stories you see online may resonate with you, but they’re not the same as professional advice. Just because you can resonate with someone with ADHD or OCD doesn’t automatically mean you have it. It’s best to consult a therapist for a proper diagnosis. 3. Be More Mindful of What You Consume Online Relatable doesn’t always mean reliable. Research found that more than half of trending TikTok videos about mental health contain misinformation. Many videos also offer general advice that may not be universally applicable, so take everything with a grain of salt. 4. Practice Social Media Detox Pause if your feed starts to feel heavy. Take a step back from your screen if your feed starts to feel heavy. Mental health content should be helpful, educational and insightful, not making you feel drained. Think Before You Speak Therapy talk is a double-edged sword. It can help destigmatize mental health problems, yet downplay their seriousness. Choose to promote the former to create a space where people feel safe and comfortable with one another.

Have you ever found yourself scrolling through lipstick options on the Internet, feeling excited and overwhelmed? We know the feeling! Choosing the perfect shade can feel like searching for a needle in a haystack, and we’re here to make the process easier for you. Say hello to the lipstick skin tone chart — your cheat sheet for finding the perfect lipstick for your skin color and undertone. Why the Right Lipstick Shade Matters The right lipstick shade can do wonders for your overall look and confidence. First, your lippie is what ties your entire look — a bold red lip for an important meeting, a cute pink for errands and a black one if you’re feeling gothic. The wrong lipstick shade can make your overall look seem unbalanced. If you want to look more put-together, start by knowing which shades suit you best. But before anything else, it’s important to know your skin tone and undertone. Understanding Your Skin Tone and Undertone Your skin tone refers to how much pigment you have in your skin. Think of it as your skin’s surface color. There are three main types: Fair: This is the lightest skin tone. If you have this type of skin tone, you most likely have a foundation or concealer referred to as ivory or porcelain. Medium: A medium skin tone is neither pale nor deep. It applies to people with golden or olive hues. It’s often referred to as tan or sun-kissed skin.  Deep: This is the darkest skin tone, often labeled as chocolate or espresso in makeup products. Your skin tone is different from your undertone, but it is just as important when it comes to determining the right lipstick shade. Your undertone is important in determining whether warmer or more neutral shades suit you best. There are three traditional undertones: Warm: People with warm undertones show a golden or olive hue on the skin. You’re warm-toned if your veins appear green and gold jewelry suits you best. Cool: You have a cool undertone if there’s a pink, blue or reddish hue beneath your skin. You’re cool-toned if your veins look blue or purplish, and silver jewelry suits you best. Neutral: You have neutral undertones if you have a mix of yellow and pink beneath your surface color. Your veins may appear colorless or match your skin’s color. People with neutral undertones are lucky, as most shades will fit them. The Lipstick Skin Tone Chart: How It Works A lipstick skin tone chart can help you determine the right shades depending on your skin tone and undertone. Here are some chart examples: https://ph.pinterest.com/pin/23292123067286051/ https://ph.pinterest.com/pin/1407443619607472/ Matching Lipstick Shades to Your Skin Tone Here’s a detailed guide on the best lipstick shades for your skin tone and undertone. Best Lipstick Shades for Fair Skin Tone Cherry Red People with fair skin usually have a cool undertone. A cherry red lipstick will match your light skin tone and cool undertones, creating a beautiful contrast against fair skin. Opt for a bold, tomato-hue color, which will make your skin whiter. Pale Pink Another great shade is a pale pink, like a sandy nude, peachy nude or petal pink. Something pale with a hint of peachiness provides a natural look that blends seamlessly with fair skin. It adds the right amount of warmth that can balance cool undertones. Peach A light to medium peach shade with subtle orange undertones can suit a fair skin tone with warm undertones. It’s the perfect choice for a no-makeup makeup look. Don’t forget to try on different shades so you can find the one that will make you feel more confident. Soft Berry A soft berry lippie gives the perfect balance of cool and warm tones. Consider shades like muted berry, mauve or rosewood to help enhance your complexion without overpowering it. Such shade is the ideal as an everyday, versatile lipstick that can take you from brunch dates to dinner parties. Best Lipstick Shades for Medium and Olive Skin Tone  Terracotta True warm skin tones shine when they wear an orange-y lipstick. The terracotta shade helps bring out your skin’s natural warmth, giving you a beautiful finish. Choose a deeper shade if you have a warm undertone, as too much orange can be too overpowering. Raspberry Raspberry shades are ideal for people with cool undertones. They are also ideal for brown-skinned girls who want a deeper pink and brownish shade. Don’t be afraid to try various raspberry shades. Some may lean more pink, while others want a more reddish tint. Brick Red A cherry red is a classic, but not all skin tones can wear it. If you have a medium or olive skin tone with a warm undertone, this is the ideal shade for you. When shopping for a brick red lipstick, opt for deeper hues with sienna or burgundy undertones. Warm Pink Warm pink products are the perfect my-lips-but-better (MLBB) lipstick. It mimics the shade of your lips while making it flattering to all people with medium and olive skin tones, especially those with neutral undertones.  Best Lipstick Shades for Deep Skin Tone Deep Plum Do you love a dramatic, bold look? Reach for any deep plum shade. This color looks breathtaking on dark skin and enhances your natural beauty. It complements all undertones, making it the ideal lipstick for corporate events and parties. Wine A wine-red rouge shade is the ideal red lipstick for ladies with a deep skin tone. It beautifully matches all undertones, especially when paired with accessories. Opt for burgundy if you have cool undertones and a product with a richer brown undertone if you have medium to neutral undertones. Warm Chocolate A warm brown lipstick instantly enhances your beauty. It’s ideal for girls with warm undertones. It enhances the skin’s warmth and doesn’t appear ashy. It’s the ideal lipstick if you want a dramatic yet not over-the-top look. Rhode’s Espresso might appeal to you if you want a gothic makeup look. Rose Brown Rose brown combines rosy pink and brown shades, providing the perfect MLBB for women with dark skin tone and neutral undertone. It adds a pop of color to the face, making you look more youthful and radiant. It’s perfect for everyday wear and special occasions. Get That Perfect Lippie for Your Skin Tone Isn’t it amazing how understanding your skin tone and undertone can simplify your makeup game? Let this chart and tips guide you, but don’t let it dictate you. After all, the best shade is the one that makes you confident! 

When most people think of Christmas dinner, they imagine the iconic turkey at the center of the table — golden, aromatic, and surrounded by an array of traditional sides. While roast turkey, glazed ham and other meat-centered dishes often dominate traditional menus, a vegetarian Christmas meal is far from a compromise. A meat-free feast can be rich with color, texture and flavor, offering comfort and creativity on your plate.  Whether you’re a lifelong vegetarian, hosting a plant-based guest, or simply looking to add more wholesome dishes to your spread, this article provides everything you need to serve a satisfying vegetarian Christmas dinner. From centerpiece-worthy mains to decadent sides and festive desserts, you can celebrate an abundance of plant-based options that make the holiday table just as magical.  Festive Starters That Set the Mood Start your meal with light and festive appetizers that feel celebratory without filling everyone up before the main event. Set these on platters for your guests to enjoy when they arrive and start socializing:  Mini beetroot and goat cheese tarts: The tarts look elegant and taste even better—the earthy-sweet beet pairs perfectly with creamy cheese and flaky pastry shells.  Stuffed mushrooms: Fill your cooked mushrooms with breadcrumbs, garlic, and herbs. You can prepare this delicate delight beforehand so you’re ready to make the mains in a few moments. Try to cook only a cup full of mushrooms for the entirety of your vegetable meal because one cup contains 8% of the daily allowance.  Starters with a twist: Imagine having an edible Christmas deco! The Caprese Wreath is ideal for adding color to your table when you make it with cherry tomatoes, fresh mozzarella balls (or a plant-based cheese), basil leaves, and a drizzle of olive oil because it’s healthier. The addition is fresh, eye-catching, and a great snack served with sparkling wine.  The Centerpiece Dishes That Steal the Spotlight Your main course is the heart of your holiday meal. The following plant-based mains will impress your guests and ensure everyone walks away full, satisfied, and festive.  Mushroom Wellington: This is a luxurious and hearty vegetarian classic. This flaky puff pastry is wrapped around savory mushrooms, goat cheese, lentils, that’s a source of protein, or spinach. It slices beautifully and looks just as showstopping as any roast.  Stuffed butternut squash: Halve and roast the butternut until caramelized. Then, fill the halves with wild rice, cranberries, pecan nuts, and herbs for a sweet-and-savory profile that celebrates seasonal flavors.  Roasted root vegetable galette: The traditional root vegetable galette is a flaky pie with caramelized onions, roasted carrots and blue cheese filling. This treat is visually appealing and tastes fantastic with the natural sweetness and flavors of the vegetables. The galette is one of the easiest dishes to make because it welcomes any vegetable. The caramelized onions offer a sweet taste but if you’re not a fan of them, leave the veggie out and replace it with one you enjoy.  Sides That Shine on Their Own The beauty of vegetarian Christmas is that the dishes can easily take center stage and are often the first to disappear from the table. If you’re looking for meals that aren’t as filling as the mushroom wellington, stuffed butternut squash or roasted root vegetable galette, try these dishes that can be served as a side or as a small main.  Start with garlic and herb roast potatoes, crisp on the outside and fluffy on the inside. For a healthier option, coat your starch with olive oil, rosemary and thyme. If you love healthy eating and digestion, cauliflower gratin with a bechamel sauce is ideal. Thicken the fresh white cream and coat it in a crispy golden crust, then submerge it in cheese for all the dairy lovers. For a dairy-free version, try cashew cream or oat-based cheese alternatives.  Another amazing side to add is Brussels sprouts with hazelnuts and cranberries. Pan-sear the vegetables to a crisp and toss them with a splash of balsamic. Together, they offer a crunchy, tangy counterpoint to heavier dishes.  Deck the Table with Decadent Vegetarian Gravy and Sauces Traditionally, people make gravy to accompany the meat dishes because gravy enhances the already rich flavor. The recipe can be adapted to accompany vegetarian dishes because you can have too much of a good thing. Top your dishes with gravy and sauces that add depth of flavor, moisture, and richness. Gravies are generally a home staple at Christmas time, and you can make or buy them.  A mushroom gravy is often a favorite made from browned mushrooms, garlic, onions, and vegetable broth. With mushrooms as your gravy base, you extract and provide the umami taste you get from meat without eating any. The savory sauce perfectly accompanies roasted veggies or mashed potatoes.  If you prefer the salsa taste, make the cranberry-orange relish for visual impact and zing. It balances out the richer dishes and adds color to every plate. Lastly, make a herb-infused olive oil for those who don’t enjoy the thicker gravies and sauces. You can drizzle the oil over roasted squash, galettes or warm, crusty bread.  Puttin’ the Proof in the Puddin’ Whether traditional or adventurous, there’s something sweet for everyone regarding desserts.  Sticky toffee pudding: This dessert features medjool dates and rich toffee sauce to evoke warmth and nostalgia. It’s an easily made vegetarian dessert, and you can adapt it for dairy-free options.  Spice poached pears: This dessert is a winner if you enjoy cooking with wine. Serve this spicy dish with mascarpone or coconut whipped cream.  Drinks to Keep Your Spirits High Great meals should always be accompanied by winning drinks. If your guests like alcohol, vodka, gin, and rum are generally vegan-friendly, but some sweetened versions may not be so look at the labels before purchase. You can add flavor to the drink by adding fruits.  Non-alcoholic options like spiced apple cider or a cranberry-pomegranate spritzer bring flavor, color and festive feelings to everyone from kids to non-drinkers. If you’re in the mood for something warmer, a chai latte or hot chocolate made from plant-based milk and topped with cinnamon or nutmeg is a delicate addition to end the night.  A Vegetarian Christmas Dinner is a Mindful Choice Choosing a vegetarian option for dinner reflects your mindfulness, creativity, and community. It’s a chance to enjoy and celebrate the diversity of plant-based ingredients while eating in a manner that feels better for the planet and body. Whether you enjoy eating meat or vegetables, Christmas is an inclusive holiday that everyone is welcome to enjoy, regardless of eating preferences.

Timing your workouts right can make all the difference in how you feel, perform, and progress. Knowing whether to do cardio before or after weights is key to unlocking better results. In this guide, you’ll get the scoop on tailoring your routine to your body and goals.  The Great Debate: Cardio vs. Weights  When it comes to fitness, cardio and weights are often pitted against each other like rivals in a workout showdown. Cardio is fantastic for heart health, endurance, and burning calories. Weights or resistance training build muscle, increase strength, and boost your metabolism long after you’ve left the gym.  Many people believe that doing cardio will sabotage their muscle gains or that you can’t lose fat and build muscle simultaneously. The truth is that both can coexist beautifully when you plan your workouts smartly. Adults should aim for at least 150 minutes of moderate cardio weekly. They should also aim for strengthening activities on one or more days. Balancing these elements in your routine is essential for long-term health and fitness.  What Happens When You Do Cardio Before Weights? Many people wonder whether they should do cardio before weights or the other way around. Starting your workout with cardio has its perks — especially if your main focus is improving cardiovascular endurance or prepping for an event like a marathon. Doing cardio first can serve as an extended warmup, getting your blood flowing and muscles ready. Your muscles being warm before you start strength training can help you perform better and reduce injuries. However, there’s a catch. Doing intense cardio before hitting the weights can drain your energy. This can lead to decreased muscle strength and power during your resistance training session. Studies show that pre-exhausting your muscles with cardio might reduce your ability to lift heavy weights safely. It can also affect your ability to perform high-intensity strength moves effectively. This can slow progress if your goal is muscle gain or maximum strength.  So, if you notice your lifts feel weaker or you’re too tired after cardio, it might be time to rethink your workout order.  What Happens When You Do Weights Before Cardio?  If building muscle and strength is your primary goal, starting with weights is usually the way to go. When your muscles are not pre-fatigued, you can lift heavier and focus on proper form, which maximizes gains and reduces injury risk.  Another bonus is that strength training before cardio can increase your excess post-exercise oxygen consumption (EPOC) — a fancy term for the afterburn effect — helping you burn more calories even after your workout ends.  On the downside, doing cardio after an intense lifting session might leave you with less stamina for longer or high-intensity cardio, so you should keep cardio sessions moderate if you go this route.  Which Comes First Based on Goals?  Your workout order depends on what you want to achieve. Here’s how to decide:  For Fat Loss: If torching fat is your mission, lifting weights first is usually best. Strength training uses glycogen — AKA stored carbs — for energy and when you follow up with cardio, your body taps more into fat stores because carbs are partially depleted. Plus, the afterburn effect from lifting keeps your metabolism revved up for hours after your workout. Aim for moderate-intensity cardio post-weights for maximum fat-burning without overtaxing your muscles.  For Muscle Gain: If building muscle and strength is the goal, always prioritize weights. When your muscles are fresh, you can get better results. Cardio can be included, but keep it moderate or low-impact. This way, it doesn’t interfere with recovery or muscle growth. Intense cardio before lifting can blunt your performance and muscle gains.  For Endurance and Heart Health: If you’re training to improve your stamina, start with cardio. This allows you to put full effort into your endurance work without being fatigued from lifting. Use resistance training to complement your cardio, strengthening muscles to support your endurance performance and reduce injury risk.  How To Structure Your Workout for the Best Results?  A smart workout structure makes all the difference. Here are some quick tips:  Always Warm Up: Spend five to 10 minutes doing light cardio to get your heart rate up and muscles warm — this helps prevent injury, whether you’re starting with weights or cardio.  Limit Workout Length: If you’re doing both cardio and weights on the same day, try to keep sessions under 75 minutes to avoid burnout.  Split Sessions When Possible: If your schedule allows, do cardio and weights on different days or at separate times — like cardio in the morning and weights in the evening — to give your body a better chance to perform and recover. Listen to Your Body: If you feel drained, consider adjusting the intensity or order of your workouts.  If you need a little structure, here's a sample weekly routine to balance both: Monday: Strength training on the upper body and 15 minutes of moderate cardio. Tuesday: 30-45 minutes of steady-state cardio like a walk, jog or cycle. Wednesday: Strength training on the lower body. Thursday: Rest of active recovery like yoga or light stretching. Friday: Strength training on the full body and a 10-minute high intensity interval training (HIIT) finisher. Saturday: Outdoor cardio like a hike, run or swim. Sunday: Full rest day. Always remember to listen to your body as you train. If you feel ill or unable to work out, rest for another day to rest and recover to be your strongest. If you can’t stand the thought of staying still, take a walk to strengthen your cardio fitness and stretch your muscles. However, if your body is feeling generally run down, you will need to give yourself a full rest day to ensure you don't injure yourself more permanently. Don’t Weight Around to Get Fit  Whether you start with cardio or weights, the best workout is the one that fits your goals, feels right for your body and keeps you motivated. Prioritize your personal goals, stay consistent and enjoy the process because progress comes from dedication, not perfection.