7 No-Equipment YouTube Workouts for Small-Space Living

Immune Boosting Winter Citrus Smoothie

Crush your cold with all the colorful in-season produce like blood oranges, beets, pomegranates, and rainbow chard spiced with ginger, turmeric, and cayenne. (via Half Baked Harvest)

Creamy Yogurt Popsicles with Berries

Nurse your sore throat with these healthy popsicles made with fresh berries and just five ingredients! (via The Real Food Dietitians)

15-Minute Asian Cold Remedy Soup

Maybe this soup’s claim has something to do with the hefty dose of fresh ginger in each bite.(via Fork in the Kitchen)

Cold-Soothing Chai Hot Toddy

Your grandma wasn’t lying when she said that a hot toddy is the best cold medicine. This chai-spiced version adds even more warmth to the drink and will lull you into a peaceful night of sleep. (via Baking Mischief)

Honey Chamomile Popsicles

Honey and chamomile are two soothing ingredients for a sore throat or upset tummy. Keep them stored in the freezer, and you and your kids will be more than happy to snack on them while sick. (via Vanilla and Bean)

Immune Boosting Garden Herb Stock

Once you get over your illness, you need to do everything you can to keep your immune system up. This nutritious stock is full of vitamins and minerals that you can drink straight or add to just about any dish you like. (viaOm Nom Ally)

Easy 30-Minute Homemade Chicken Noodle Soup

You’ve got to have a solid chicken noodle soup recipe, no matter who you’re trying to nurse back to health. This one has plenty of protein, veggies, and comforting egg noodles to get your stomach settled. (viaAverie Cooks)

Golden Milk

Delicious both hot or cold, this anti-inflammatory drink made with coconut milk, dates, turmeric, and cinnamon is full of medicinal properties that will leave you feeling great in no time. Plus, it's gluten and dairy-free, vegan, and super easy to make! (via Clean Cuisine)

Rosehip Tea

Ripe in late fall, rosehips are high in vitamin C and can help strengthen your immune system. This tea, made with these fruits of rose plants, has an amazing effect on your body, before and after your sick day. (via Give Recipe)

Chicken Lemon Rice Soup

If you're not a fan of noodles or just not in the mood for them, opt for a chicken and rice soup instead. (via Feel Good Foodie)

Turmeric Ginger Chickpea Noodle Soup

Thisimmune-boosting chickpea noodle soup is full of veggies with a flavorful ginger turmeric broth, plus it's ready in about 30 minutes! (via Crowded Kitchen)

All-Natural DIY Pineapple Cough Syrup

No more cough syrup at home? Go for this all-natural alternative. The combination of pineapple, cayenne, lemon, ginger, and honey is more than effective at keeping your coughs at bay. (via The View from Great Island)

Gingery Poached Egg Soup

Sometimes it’s hard to even eat chicken noodle soup when you’re feeling under the weather. This light version will be ready for you to sip in 15 minutes, and it won’t weigh too heavily on your stomach. (via The Kitchn)

Healing Turmeric Cauliflower Soup

The anti-inflammatory properties of turmeric are just one of the reasons this soup is perfect for healing your sick body. If you’re having any trouble swallowing, the smooth texture will be easy for you to get down and digest. (via Simply Quinoa)

Healing Bowls With Turmeric Sweet Potatoes, Poached Eggs, and

Lemon Dressing

When you’re able to eat a little bit more, a big bowl of nourishing ingredients is what you need. This sweet potato and brown rice bowl is full of greens, poached egg, and a lemony dressing to help you feel like a million bucks. (via Pinch of Yum)

Immunity Shots

You could go to a fancy juice bar to get an immune-boosting shot or you could make one at home for a fraction of the cost, and you won’t have to get out of your pajamas. Use your blender or juicer to combine carrot, ginger, lemon, and garlic together into a cold-blooded flu killer. (via With Food and Love)

Cold Buster Citrus Smoothie

If your immune system does give into the office cold, this vitamin C-packed drink will help you recover at lightning speed. (via Seasonal Cravings)

Moon Milk

Getting a good night’s sleep is one of the hardest things to do while you’re sick. This antioxidant-rich warm moon milk recipe features nutmeg and ashwagandha, both of which are known for lulling you into a restful slumber. (via Bon Appetit)

Super Immunity Power Salad

Move over, spinach. This kale salad is here to take the spot as the most nutritious and delicious way to eat your greens. (via The Garden Grazer)

Triple Berry Kiwi Smoothie

Who needs a multivitamin when you could just drink this smoothie every day? One kiwi has over 100 percent of your daily requirement of vitamin C, so you know that you’ll stay healthy through flu season with this as your breakfast. (via The Pretty Bee)

Vegan Vegetable Noodle Soup Recipe

Even without the chicken, noodle soup is good for the soul. (via Veggie Society)

Homemade Hot Apple Cider Recipe

Homemade Hot Apple Cider Recipe

Sometimes all you need is a hot, seasonal drink to get you back on your feet. (via Pink Owl Kitchen)

CREAMY SWEET POTATO CHICKEN SOUP

Sweet potatoes are a great source of vitamin A which! Is great for fighting off illnesses.(via Averie Cooks)

SPICY SOFT TOFU SOUP

Sometimes all you need is a little spice to clear up a stuffy nose! (Takes Two Eggs)

Follow us on Pinterest for more sick day recipes.

This post has been updated.

Easy Homemade Sore Throat Gummies

These lemon, ginger, and honey gummies are better than any lozenge than you can get at the store. The natural ingredients will coat your throat and ease any annoying tickles or cough that you may have. (via Hello Creative Family)

Why Your Flexibility Stalls

As though going through puberty weren’t enough of a struggle, it’s also the time when you start to lose your natural flexibility. “No one is more flexible in their life than they are as a child,” says Dr. Leython Williams, a doctor of physical therapy at Athletico Physical Therapy. “However, during puberty, children often become temporarily less flexible. Some children have slow growth spurts, while others grow very quickly. This temporary decrease in muscle length/flexibility is a result of their bones growing faster than their muscles and tendons can stretch.”

Note that Dr. Williams refers to this particular loss of flexibility as temporary — meaning we can’t blame puberty for the fact our toes seem to be getting farther away every time we try to touch them.

“There is no specific age when we wake up and our flexibility has ‘officially declined.’ However, it is a fact that as we age our flexibility decreases, which leads to decreased functional ability and mobility,” he explains. “As our bodies get older, we lose a small amount of flexibility as a result of the normal aging processes. There is loss of water in our tissues and intervertebral discs, increased stiffness in our joints, and a loss of elasticity in muscles and tendons. In our 20s and 30s, it is important that we develop a consistent static and dynamic stretching regimen to establish and maintain flexibility and range of motion more easily into our older years.”

That’s right: What you do now matters later. And this isn’t just about keeping up in yoga, Dr. Williams cautions. “It becomes imperative that we stretch regularly to decrease our likelihood of various injuries.” Jill Belland, co-founder of Barre Belle, agrees. “It’s easy to feel invincible if you’re young and injury free! Flexibility will reduce your risk of injury: What doesn’t bend will break. Increased range of motion, balance, and mobility are all linked to flexibility and contribute to overall strength and fitness.”

How to Get It Back

When you’re a kid, flexibility comes naturally; when you’re an adult, you have to take responsibility for improving and maintaining it. “Peak flexibility age for adults can differ person to person and depends largely on their physical activity habits,” says Dr. Rachelle Reed, PhD, Pure Barre’s manager of training development and barre kinesiologist. “Notably, flexibility can be improved at any age when flexibility training is incorporated into a regular exercise routine. It’s important for adults to be strategic about including flexibility training into their workouts, because maintaining flexibility and physical function as we move into middle and older adulthood is associated with better quality of life and independent living.”

There’s no one flexibility standard everyone has to meet, Belland reassures: “There is no golden rule for what perfect flexibility is person to person, but there are simple markers such as touching your toes from a forward fold for hamstrings/lower back, or reaching for your hands behind your back, with one hand behind the head and the other behind the waist, for shoulder mobility. You don’t need to be a contortionist; moving around with fluidity in your everyday life and having good range of motion in your favorite activities without feeling pain or tension is a better way to gauge your own personal goals.”

But where do you start if you want to improve your flexibility? Dr. Reed explains, “There are two main types of flexibility training that you should aim to incorporate into your routine: Dynamic stretching, where a stretch is performed by moving through a challenging but attainable range of motion several times in a row, and static stretching, where a stretch is held in a challenging but attainable position for a longer period of time (at least 10-30 seconds).”

How do you know how far to go? “Our muscles have a natural stretch reflex that prevents us from going too far into a stretch, which can also cause injury,” Belland tells us. “Aim to gently stretch through this reflex. The key to increasing flexibility is about time under tension: It takes around 20 seconds to ease through the stretch reflex. Reintroduce the stretch and hold it for 10 seconds longer, working up to one minute. The second time you introduce a stretch, the stretch reflex will diminish, allowing your body to get deeper into your stretch and also building better muscle memory.”

If you’re still worried about injuring yourself — especially if you’ve been injured in the past — Dr. Williams recommends seeing a physical therapist for guided stretches. Belland reminds us that you don’t have to go to the gym or spend hours on stretching. “Stretch a little bit every day when you can fit it in after a workout or in front of the TV. If you just don’t think you’ll stretch on your own, getting to a yoga or a barre class is helpful if you need the accountability of a dedicated time and space.”

Speaking of the gym, just as your phys ed teacher told you, stretching is especially important before and after a workout. “Far too often active individuals begin their workouts without a dynamic stretch,” Dr. Williams says. “Dynamic stretching increases one’s range of movement and blood flow to soft tissues prior to physical exertion and/or sport performance. This type of stretching is vital in improving performance and reducing the risk for injury.”

But you don’t have to be an athlete to benefit — in fact, stretching is an important antidote to all that sitting those of us with desk-based jobs tend to do. “Sitting at your desk all day can lead to decreased flexibility in hip flexors and hamstrings by keeping them in a shortened position for a prolonged period of time,” Dr. Williams warns. “Consider a standing desk or work station or taking several breaks throughout your work day to stand up and stretch.”

All The Disney Theme Parks, Ranked

1. Magic Kingdom

Magic Kingdom is quintessential Disney for both the young and young-at-heart. Located in Central Florida, when you think of Disney, this is usually what comes to mind. It's most notable for the larger-than-life castle where Cinderella and her princess friends get together to meet guests everyday.

I especially love Magic Kingdom because it has a bit of everything for those classic fairytale lovers and thrill seekers. You'll find coasters such as Space Mountain and Big Thunder Mountain Railroad, as well as more classic attractions like It's A Small World and Peter Pan's Flight that are suitable for the whole family. Plus, the entertainment is top notch with a daytime parade, evening fireworks, and a show on the castle stage.

(A word to the wise, though: there really isn't any alcohol in this park, so don't expect to have that Epcot-esque experience here)

2. Epcot

Speaking of Epcot, it's genuinely unlike any other theme park in the world. The park somehow brings together futuristic concepts (Space 220 is out of this world) and cultural diversity (hello, World Showcase!) in such a unique way! Not only can you explore 11 different international pavilions, eating and drinking to your heart's content, but you can also enjoy incredible rides like Guardians of the Galaxy: Cosmic Rewind.

And while Epcot has rides and character meet and greets, this park really stands out for its festivals. Every few months, guests can experience different themed festivals filled with varying entertainment, food, and beverage offerings. Epcot's International Food and Wine Festival is arguably the most popular — I mean who doesn't love to celebrate that?! Other incredible celebrations include the International Flower & Garden Festival, International Festival of the Arts, and Festival of the Holidays. I highly recommend scheduling your trip to Epcot during one of these festivals periods because it truly shows the park at its best capacity.

(And if you're feeling a silly, you can "Drink Around The World" in Epcot's World Showcase any time of year 😉)

3. Hollywood Studios

Hollywood Studios is flashy and fun, featuring larger than life productions to high-tech attractions and rides. You'll find a bit of everything at Hollywood Studios, but Galaxy's Edge and Toy Story Land are the park's newest developments with attractions including Rise of the Resistance, Millennium Falcon, and Slinky Dog Dash. Oh, and I can't forget about Tower of Terror — the icon of the park that can be seen from multiple points across the Disney property.

Lastly, you won't want to miss Fantasmic, the parks nighttime spectacular that combines water, characters, fireworks, and more into a breathtaking show for guests each night. Content Editor Haley Sprankle constantly has the theme song stuck in her head — it really is THAT good.

4. Animal Kingdom

No trip to Disney World is complete without a visit to Disney's Animal Kingdom. Whether you're looking to be in tune with nature or see wildlife in action, you can experience it all at DAK.

For starters, you can go on the Kilimanjaro Safaris where you'll be guided around an African savannah right in the heart of Florida to see animals like giraffes and hippos in their natural habitats while learning facts about the park and their conservation efforts. Outside of the rides, you can't miss the Festival of the Lion King which is a 30-minute Broadway-style show that features acrobats, live music, puppetry, and fire throwing — all in celebration of the beloved film!

The only downside to DAK is that it can get extremely hot, and there aren't a lot of places to find relief from the brutal Florida sun. I'd definitely be sure to wear protective hats and hydrate, whenever possible!

5. Disneyland

A visit to the original Disney park is a must-do at some point in your lifetime. Disneyland is home to Sleeping Beauty's castle and has a quaint, old-school feel that instantly transports you back in time. Unlike Disney World, characters at Disneyland roam and meet guests as they interact with their environment — almost as if they just hopped off a page from a storybook.

In terms of rides, there's no shortage of them at Disneyland, from Indiana Jones Adventure to Pinocchio's Journey. Lastly, no trip to Disneyland is complete without paying homage to Walt outside of his apartment on the top of Main Street U.S.A. Don't forget to grab a churro too — they're delicious!

6. Disney California Adventure Park

Directly across from Disneyland is Disney California Adventure — here you'll find a mix of Disney, Pixar and Marvel characters and rides for the whole family. DCA is home to the beloved Cars Land, AKA where you can visit Radiator Springs Racers and Flo's V8 Cafe. Other highlights of the park include Pixar Pier, San Fransokyo Square (inspired by Big Hero 6), and Avenger's Campus. If you get hungry at DCA, there are plenty of dining options, from Carthay Circle to Lamplight Lounge. Plus, who doesn't love that iconic Mickey Mouse ferris wheel?!

7. Disneyland Paris

Making your way to Europe? Be sure to make a stop at Disneyland Paris — located only 40 minutes away from the downtown area — to get your fix of Disney magic. Disneyland Paris is centered around Sleeping Beauty's Castle and is home to four lands — Fantasyland, Frontierland, Adventureland, and Discoveryland.

Like any Disney theme park there are so many rides, characters, and fun to get into. Step foot into Phantom Manor or Star Wars: Hyperspace Mountain to immerse yourself in Disney's iconic storytelling whether by yourself or with family members.

8. Walt Disney Studios Park

Next to Disneyland Paris, you'll want to head over to Walt Disney Studios Park to find attractions and characters inspired by Disney, Pixar and Marvel. Some of the most exciting elements? Crush's Coaster, Cars Road Trip, and Ratatouille — because of course we couldn't exclude Paris's favorite rat. It's definitely a slower paced park with less offerings, however, you'll still feel the magic as soon as you step foot onto the property.

9. Tokyo Disneyland

If you find yourself in Tokyo, then you'll absolutely wanna do yourself a favor and head over to Tokyo Disneyland. While it's completely it's own park, Tokyo Disneyland seems most similar to Magic Kingdom with its seven different "lands" throughout. You'll find the World Bazaar, Adventureland, Westernland, Critter Country, Fantasyland, Toontown, and Tomorrowland.

You'll find some classic Disney attractions, like the Enchanted Tale of Beauty and The Beast alongside other family-friendly options like Pooh’s Hunny Hunt and Monsters Inc Ride and Go Seek. Plus, you'll be able to see lots of characters throughout — not to mention the exciting entertainment offerings from Jamboree Mickey to Harmony in Color!

Lastly, this park has SO much great merchandise options, so you can bring home something unique with you to remember your trip!

10. Tokyo DisneySea

Head on over to Tokyo DisneySea where you'll find a plethora of rides and characters from beloved Disney movies. Aside from Mickey and Minnie, you can meet lots of princesses alongside Duffy and friends (the cutest little animal characters!) to fill up your autograph book and camera roll to the max.

This park is self-described as the "only Disney park themed to the myths and legends of the sea," adding extra intrigue to the experience. You'll find the Mediterranean Harbor, American Waterfront, Port Discovery, Fantasy Springs, Lost River Delta, Arabian Coast, Mermaid Lagoon, and Mysterious Island.

Tokyo DisneySea's latest expansion is Fantasy Springs where you'll be immersed into the worlds of Peter Pan, Tangled, and Frozen. Plus, you can get on Journey to the Center of the Earth and 20,000 Leagues Under The Sea — which you also won't find at any other Disney park!

11. Shanghai Disneyland

Shanghai Disneyland features the Enchanted Storybook Castle right in the center of the park, where guests can take pictures and get immersed in the magic. The park has eight different themed areas — Mickey Avenue, Gardens of Imagination, Fantasyland, Treasure Cove, Adventure Isle, Tomorrowland, Toy Story Land, and Zootopia — with each offering it's own unique vibe. Some popular attractions include Pirates of the Caribbean: Battle for the Sunken Treasure, Tron Lightcycle Power Run, and Peter Pan’s Flight.

According to their website, this park is also the most "technologically innovative" Disney theme park, so I'm sure you'll be in for some really exciting features! Plus, the Enchanted Storybook Castle is "the tallest, biggest and most interactive of all Disney castles the world over." Okay, sign me up!

12. Hong Kong Disneyland

Hong Kong Disneyland may be last on this list, but the park definitely has some incredible standout options for guests! (Plus, you know I'm never mad to be at any Disney theme park ever!)

For starters, no other Disney park has a Mystic Manor, an alternative take on the Haunted Mansion where guests are ushered inside as Henry Mystic shows visitors inside his home that's filled with antiques. Other highlights include the Iron Man Experience, Slinky Dog Spin, and Big Grizzly Mountain Runaway Mine Cars.

Plus, this park has stunning views throughout. The main castle is surrounded by lush, green mountains that are totally breathtaking — and totally different than anything you'd see in Orlando!