5 Reasons You’re Not Seeing Results from Your Workouts — and How to Fix It

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Feb 20, 2018

You’re working out regularly, eating a diet full of whole, unprocessed food, and not seeing any results! Uh, excuse us, but that’s not how this is supposed to work, is it? Well, not exactly. While plateaus are a part of every fitness routine, a lack of results is frustrating and can certainly be unmotivating. Fortunately, there are a few easy ways to turn your progress around. We talked to Aaptiv trainers to find out reasons why you aren’t seeing results — and how to fix it.

1. You’re not eating enough. Exciting news for anyone who hates diets (AKA everyone!): Cutting calories won’t guarantee you see physical results. In fact, if you’re not seeing results despite following a workout routine and also maintaining a balanced healthy diet, it’s possible that you’re not eating enough, says Aaptiv trainer Kelly Chase. “You can restrict calories too much, to the point that the body goes into starvation mode and basically converts everything you ingest to fat,” she explains.

Of course, we can’t eat pizza and pasta for every meal if weight loss and muscular gains are the goals, but instead of simply cutting these foods from our diets, Chase recommends swapping them for something better. “Cutting out too many foods, especially of one major food group like carbs, may affect the metabolism in a negative way,” she says. “Instead, think about replacing the calories with healthier, nutrient-dense foods.” For example, swap your regular bowl of white pasta with quinoa, brown rice, or a lentil-based pasta.

2. You’re not eating often enough. If you typically eat three larger meals per day — breakfast, lunch, and dinner — try breaking it down into more frequent, smaller meals for a change of pace. “Eating gradually throughout the day can help ward off hunger and keep you satisfied,” says Aaptiv trainer Benjamin Green. “If you focus on whole foods and avoid processed snacks and ingredients, you’ll keep your body fueled consistently all day.

How often you eat throughout the day has to do with a number of factors, such as lifestyle, work hours, and basic personal preference. But, if you’re patiently waiting for physical results, switching up your meal times may help speed things along. Be wary of portion control as you make this change though. If you increase your meal frequency, be sure to decrease the amount you eat at each smaller meal.

3. You’re not counting small cheats. Personal accountability plays arguably the biggest role in any weight loss or fitness routine. So, it’s important to pay attention to every corner of your diet and be honest with yourself about things like portion sizes and small cheats. “You can eat a mostly healthy diet but sneak small pieces of chocolate or other processed snacks in here and there,” says Aaptiv trainer Jessica Muenster. “If you’re tracking your calories, be sure to log or count the small treats too, as they can add up in calories, sugars, and carbs that will get in the way of your progress.”

4. You’re drinking your calories. If you’re looking back on weeks of healthy eating with little physical progress and wondering what’s up, start paying closer attention to the drinks you’re ingesting. Drinking calories is one of the easiest ways to sabotage a clean diet and consistent fitness routine, explains Muenster. Beverages like skim milk and tonic water often seem healthy at first glance, but they actually contain more extra sugar and carbs than they’re worth. Be sure to read nutrition labels on your favorite drinks thoroughly so you can make informed choices and adjust in other areas of your diet when necessary.

5. You’re doing the same workout all the time. Trust us: We love cardio machines and we know it’s easy to fall into a comfortable routine. But both Green and Chase agree that switching up your workouts is critical to progress. “It’s totally fine to run at a certain pace for 30 minutes a day for a few days in a row,” says Green. “That will get you to one benchmark.” As you improve, though, he suggests trying something new. “Add in HIIT training and other types of running intervals to challenge your body in a new way and reach new benchmarks or goals.”

Chase seconds that recommendation, saying, “It’s so important to try different workouts to keep the muscles confused. Start mixing it up with a variety of different workouts — even different cardio machines — to work new and different muscles regularly.”

The same is true for strength training workouts. “If you’re not seeing results, try lifting heavier weights,” says Chase. She recommends gradually increasing the weight by two pounds until you find a level that’s challenging but possible for you. As you increase the weight, you can also try decreasing the number of reps you do. “If you’re lifting a 10-pound weight, go to 12. Then, instead of doing three sets of 15, do three sets of 10,” she suggests.

Plateaus and little progress are frustrating but necessary parts of a wellness routine. With a few easy swaps and switches, you’ll start seeing the results you’re working for.

Do you have a tip for getting over a fitness plateau? Share it with us @BritandCo and @Aaptiv.

(Photos via Getty)

25 Sick Day Recipes That’ll Get You Back On Your Feet In No Time

There’s absolutely nothing wrong with taking a sick day when you need it, but it’s totally normal to want to get back on your feet ASAP. You’re busy, after all! You’ve probably tried eating chicken noodle soupand drinking plenty of green juiceto make you feel better, but these 25 sick day recipes offer a little extra, with seasonal veggies, turmeric and other spices, plus cover everything from homemade cough drops to ice pops to hot toddies. They'll have you feeling like yourself in no time, so grab some tissues and a humidifier, curl up with your favoritecomfort show or fallbook, and focus on getting and feeling better.

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)

feelgoodfoodie.net

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)

veggiesociety.com

Vegan Vegetable Noodle Soup Recipe

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

Homemade Hot Apple Cider Recipe

pinkowlkitchen.com

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)

www.averiecooks.com

CREAMY SWEET POTATO CHICKEN SOUP

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

takestwoeggs.com

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)

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This post has been updated.
healthy recipesrecipe roundupsick daysick day recipesimmunityimmune boostinghealing recipeshealthy livingclean eatingveganvegetarianturmericfall recipes

5 Money Mistakes That Can Destroy Your Friendships, According To Experts

Loud budgeting may be popular on TikTok, but conversations about money can still be awkward. I've been in romantic relationship for a little over a decade and we're just at a point where we've become aligned on finances. So imagine having random conversations with your family or friends that begin with, "I know I've never really asked before, but is it okay if I can borrow [insert x amount of $] until I can pay you back?" The nature of your platonic and familial relationships will totally determine whether you receive positive or negative responses.

As helpful as money can be, it can fracture even the closest relationships. Why? Well, psychologist Veronica West of My Thriving Mind, head of advice for Wells Fargo Emily Irwin; and Founder of Her First $100K money expert Tori Dunlap have a few ideas!

Keep reading for a few sneaky ways money can ruin your friendships:


1. Talking About Money Can Expose Hidden Feelings

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It's impossible to know how someone feels every second of the day, but we probably all think we have a good understanding of the people we're close to. But people are capable of hiding how they feel about something or burying their discomfort until certain situations 'expose' them. Why does it seem like money has a way of doing this?

Both Irwin and Dunlap agree that "money is taboo," leading people to avoid conversations about it. "Data tells us that we are more likely to talk about any other taboo topic—sex, politics, religion, even death—before we’ll talk about money," says Dunlap. West agrees and says, "Money is like that one friend who’s incredibly helpful but totally untrustworthy—everyone likes what they bring to the table, but no one wants to talk about them directly." Did you think of someone specific? It's okay because I did too!

The problem is that money can make "hidden insecurities come out, old sibling rivalries rear their heads," and more, according to West. "Even something like 'who paid for what' can suddenly become a life-or death conversation," she says. It's strange because Irwin says a Wells Fargo study shows that "many Americans across all ages are worried about money," proving we're all thinking about it, despite our avoidance issues.

2. And Money Can Also Create Unease In Conversations

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"When we don’t have open conversations about money, we’re left to navigate it on our own, which can keep us feeling underpaid, overworked, or unsure about our financial situation," Dunlap points out. She feels "discussing money requires a huge amount of vulnerability" which "isn't easy for everyone." You may have seen how other topics are swept under the rug by family members or friends based on reasons they're not ready to talk about.

Though Irwin believes saying something like saying, "'Here's what's keeping me up at night' or 'here's what my goals are' could strengthen connections," Dunlap knows that "shame, comparison, or fear of judgement" can cause people to remain tight-lipped about their finances.

If you've experienced a weird moment because of money or had to be the unfortunate witness of an awkward conversation, my apologies. It's not fun no matter who's involved because, unfortunately, "money carries layers of emotions, like pride and insecurity, that turn simple conversations into potential minefields," says West.

Dunlap says there's a silver lining if people are willing to be open, however. "The key is respecting each person’s comfort level, and encouraging openness if they're willing to meet you there. It’s not going to be perfect at first, but by starting to share more about your own financial experiences, you can start to break the cycle of shame and fear around money. You might be surprised at how quickly others are willing to open up too."

3. Making Assumptions About Other’s Money Status And Financial Situation Can Lead To Disrespecting Boundaries

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No one's saying you should never lend friends money, but being mindful about the decision is worth noting. West feels "it's complicated" while Dunlap believes the issue "can be tricky." There's a chance a low-key loan becomes an expectation that you should dish out money every time someone needs help, even if you're trying to maintain your own bills. "Lending money to a friend is like sharing your Netflix password—simple in theory, but one wrong move, and things get weird," West forewarns.

Dunlap also says, "When you lend money to someone close to you, there's always the chance that you won’t get it back. You want to be mentally prepared for that! Otherwise, it can strain your finances and your relationship. The emotional toll can be just as heavy, as unpaid loans can lead to resentment or awkwardness." It's not unusual to hear about certain friends being unreliable in more ways than one after you've let them borrow something. Unfortunately, Irwin indicates this happens because some people "don't expect to give something back that they've borrowed."

Because of this, Dunlap thinks "it's best to avoid loans if possible." Should you decide to move forward with helping out a friend who's in a bind, make sure you're both in agreement about repayment and what to expect moving forward. West says "having clear terms" or "gifting a small amount if you can afford it" is like "buying their friendship insurance." The latter is something Dunlap agrees with because it "helps prevent resentment if they can't pay you back as planned." Plus, she feels it also "keeps the loan within an amount you're okay with potentially losing."

4. Lending Money Is A Slippery Slope That Can Lead To Distrust And Resentment

RDNE Stock project

It's amazing how money can lead to a friendship breakup if boundaries aren't created or respected. "Money is a sneaky little devil who can push everyone’s buttons. It can cause resentment if one person feels taken advantage of or someone’s 'casual loan' becomes an epic saga of unpaid IOUs," West says. Not only that, but Dunlap knows "money can strain relationships between friends and family by highlighting differences in how we value it, expect to use it, or feel about sharing it."

Friends and family members shouldn't take each other's kindness for granted, but human nature is fickle at times. That's not an indicator that someone you love is a "bad" person, but they may feel like you owe them your time and money. However, Irwin says this isn't "de facto that that person is entitled." Still, Dunlap is more than aware how this can play out. "For example, it can lead to resentment if one person is always the one picking up the tab, while another might feel uncomfortable or indebted because they’ve been helped financially," she says.

On the other hand, it can show up a little differently in families. She adds, "Issues like unequal inheritance or constant requests for financial help can lead to deep emotional tension. Money can also become a tool for power imbalances, where one person feels in control and the other feels dependent, and that can mess with trust and respect."

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When certain negative patterns show up in relationships, it can make people decide to take a step back from being available. "And once distrust settles in, it’s hard to shake; nobody wants to be 'that friend' who’s forever dodging a Venmo request or getting side-eye from relatives at every family BBQ," West points out. How many times have you built up a wall with the people you love because of repeated unreliability or the expectation that you're supposed to help them whenever they ask? If you didn't hesitate to think of a moment, you're living proof that distrust can affect even the closest relationships.

Dunlap says, "When money becomes a main factor in a relationship, it can overshadow the connection, making it difficult to maintain genuine trust and understanding. You can avoid this by having open conversations with friends and family about your financial situation. Clear communication can help keep the focus on the relationship, not the money."

5. You Can Worry You're Not A Good Friend Or Family Member For Setting Money Boundaries

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Worrying about how other people feel can keep us from setting boundaries. There's a difference between being an empath and a people pleaser, but it's easy to blur the lines. You can absolutely empathize with someone's hardship while knowing you're not in the position to lend the amount they may be looking for. I'm a huge fan of saying that two things can be true at once — because they can.

Irwin says you need to "address the conversation head on" if a friend does ask you for a loan. Your response may depend on if their ask was "emotionally-charged or "in an uncomfortable environment," but Irwin doesn't recommend ignoring it. If you're not in the space to respond, here's what she suggests saying in a "timely" fashion:

  1. "Hey, I need time to think about this. Let me get back to you."
  2. "We can help you, but here are our boundaries."
  3. "We see and understand you, but we're unable to help because we're trying to pay off debt or save for _______."

Yes, Financial Boundaries Are Essential

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Don't think you need to create financial boundaries for yourself and your friends? Think again. West says, "Establishing some ground rules is a lifesaver—think of it adding airbags to the friendship. Setting boundaries early on, like when you’re still in the happy, non-monetary part of the relationship, can protect both sides if things get sticky."

Here's how she advises you proceed with creating boundaries:

  1. Keep it light and be honest; you’re not making a prenuptial agreement here, just letting them know you’d like to avoid “financial fireworks” later.
  2. Say, “I’m your friend, not your ATM.” It’s funny but helps set the tone that your wallet isn’t a free-for-all.
  3. Set a gift cap, such as, "I'm happy to chip in for brunch or a birthday, but let’s not get into home-loan territory.”
  4. If you do lend, draw up a repayment plan. Think of it as adulting with a side of accountability to avoid “accidentally” becoming their financial fairy godmother.
  5. Limit talk of big financial choices unless you’re genuinely invested together. After all, nobody needs to know how much their friend spends on avocado toast or scented candles, let alone home renos.
  6. A little humor and some boundaries go a long way. You’ll save yourself a lot of awkwardness and keep the friendships intact, one “non-loaned” dollar at a time!

Alexander Grey/Unsplash

Tori says, "It's so important to have transparent conversations about money, set clear boundaries, and ensure that relationships are prioritized in any money exchange." Here are a few things you can try:

  1. Communicate about your budget with a “gratitude sandwich.” Say you’re invited to an outing—a dinner, or a sports game—that isn’t within your budget right now. You can respond with the “gratitude sandwich.” The “pieces of bread” are positive, and the “meat” is the money thing you’re scared to say. Thank that person for the invite, let them know it’s not within budget right now, and then offer a cheaper alternative, reassuring them that you’d really love to see them. Offering an alternative reminds that person that declining their invitation isn’t about them, and you still care about them. In doing so, you prioritize your budget AND your relationship in the process.When in doubt, remember that no is a complete sentence. You don’t need to overcomplicate things, and sometimes a simple “no” is all you need.
  2. Set expectations early. When planning trips with friends, discuss the budget and how costs will be split upfront. Having these conversations ensures that everyone is on the same page and helps avoid any misunderstandings. It creates a supportive, stress-free environment where everyone can enjoy the experience together without any added worries!

The Final Verdict:

Emil Kalibradov/Unsplash

Once you've weighed your options and considered what you need, you can decide to loan your friend money. However, Irwin wants you to consider being formal about it. "You can absolutely draft a promissory note or loan agreement so that your friend knows how serious you are about your boundaries. If you want, you can also put an interest rate on it," she says.

It's not to hurt your friend's feelings, but it is a boundary you can put in place so they think to themselves, "This is truly a loan because I'm borrowing money with the intent to pay it back," Irwin says. It could change the dynamics of your friendship, but it's more about being "purposeful about the language being used" so you and your friend can both move in the "right direction," according to Irwin.

If the idea of creating a 'loan agreement' sounds icky to you, Dunlap wants you to seriously consider it as "an extra bit of protection." She says all you need to do, again, is "try setting up a simple contract to outline repayment terms" because it "can help both of you stay on the same page and avoid misunderstandings down the road."

Her ultimate piece of advice? "Only lend what you're comfortable giving and potentially losing, and keep open communication to maintain trust and respect in the relationship."

If you set clear financial boundaries and still find that your platonic relationships are weird, we have tips to help you navigate a potential friendship breakup.

money advicemoney tipsfriendship advicerelationshipsmoney

Why We Lose Flexibility As We Age — And How to Get It Back

Even if you weren’t exactly in line for the Olympic gymnastics team as a kid (another reason Simone Biles is so impressive, honestly), chances are, you look back on those days as ones of your peak flexibility. Like running, remembering things, and making new friends, bending gradually gets harder as you age. Fortunately, there are some things you can do to keep your flex! Here’s why you lose your bendiness — and how to get it back.


Why Your Flexibility Stalls

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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.

Brit + Co

“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

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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.”

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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.”

Brit + Co

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.”

Instead of looking back on your kid-level flexibility as a long-ago dream, mix in a little bit of stretching into your new daily routine — especially if you work at a desk! You might never get your legs behind your head, but your older self will thank you for it. Check out The Best Time to Stretch During Your Workout for more!

Lead image via Brit + Co.

This post has been updated.

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25 Anthropologie Gifts That Are Perfect For The Cool Girl In Your Life

If you’re one of those people that prides themselves on delivering the perfect present and finds joy in seeing the giftee's face light up, Anthropologie is going to be your BFF for finding gifts this holiday season! From home decor to apparel and everything in between, Anthropologie delivers unique and eclectic finds that are fun and fashion-forward. It can be challenging sifting through the endless online racks of their treasures, though, so I’ve broken down the best gifts from Anthropologie so all you have to do is press *add to cart*!

Our 25 favorite Anthropologie gifts for 2024 gifting:

Let's jump into the best gifts from Anthropologie for the season! These are perfect for teen girls, Gen-Z-ers, fashion lovers, and those who can't help but hop on the latest trends.

Anthropologie

For the one that plans like it's a full-time job: 2025 17-Month Monogram Planner

Is there ever a better gift than something that'll help them keep their life in order? 2025, we're coming for you.

Anthropologie

For the cozy-chic gal: UGG Classic Mini Boots

These mini UGG boots are so on-trend right now, any cool fashion gal will adore them as a gift.

Anthropologie

Bring street style to their closet: The Oversized Brigitte Satchel by Melie Bianco

This bag fits everything your giftee could possibly need in the day-to-day – and then some.

Anthropologie

For the skincare-obsessed: NuFACE Mini+ Gift Set

This slightly-bougie skincare device tones and lifts your face while targeting signs of aging, like fine lines and wrinkles. It'll be such a luxe upgrade to your giftee's current routine!

Anthropologie

For the girl on the go: New Balance 530 Sneakers

These fashion-forward sneakers work well across a variety of outfits and occasions, like hitting the gym, going on a hot girl walk, or running weekend errands. The cool girl in your life will love pairing them with her favorite matching workout set and a sleek trench coat when it's cold out.

Anthropologie

Being trendy is too easy: Cherry Lips Bag Charm

Bag charms are all the rage right now, so help them hop on the trend with this adorably eye-catching keychain.

Anthropologie

To wear with her cowgirl boots: Worn/West Let's Go For a Walk Trucker Hat

Trucker hats are the perfect head gear for a casual-get up. Styles that make a statement like this one are perfect for the Western fashion lover!

Anthropologie

Seasonal scent for their space: Icon Woody Fresh Balsam & Cedarwood Glass Candle

Anthropologie's candle selection is bomb – you're bound to find a scent your giftee will approve of. We recommend this seasonal woody scent encased in a festive, tree-dotted glass!

Anthropologie

Unique lighter that looks like decor: Nomatiq Flume Electric Lighter

Pick up this electric lighter to coordinate with any candle gift. We promise they've never owned a lighter like this!

Anthropologie

Okay, she's a bookworm: I-SEA Aviator Readers

Whether she's working through her current TBR list or starting off the workweek, these chic readers will help her see clearly. You can snag 'em in a handful of colors and different strengths based on her vision.

Anthropologie

Straight to the point for the shoe lover: Maeve Pointed-Toe Moto Mary Jane Flats

All the cool girls are rocking pointed flats for winter. Bonus points for this pair being metallic!

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Brit + Co may at times use affiliate links to promote products sold by others, but always offers genuine editorial recommendations.

This post has been updated with additional reporting by Meredith Holser.

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Cheeky Gift Ideas That Suit Anyone and Everyone

Surprise your loved ones with these cheeky gift ideas that are perfect for anyone and everyone! From quirky gadgets to fun, useful finds and playful accessories, these picks are designed to bring a smile to anyone's face. Whether you're shopping for a close friend or that hard-to-please relative, these unique finds add a dash of humor and charm to your holiday gifting. Explore these playful gifts and make this season memorable with presents that everyone will enjoy.

Thanks for reading about our favorite finds from across the internet! FYI: We participate in affiliate programs and may get a share of the revenue from your purchase.

This calming toy to Help Reduce Anxiety

Amazon

This Purrble calming toy has been awarded Amazon’s choice, and will be both fun and soothing for children. It is a high-tech tool and a soft, furry toy that is a cuddly interactive companion that can help children stay calm in moment of stress and anxiety!

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This Puffer Bomber Is So Chic

Amazon

Keep your EveryGirl warm and stylish all winter with this beautiful puffer bomber. It comes in a range of classic colors and bright, bold, eye-catching colors so you can find the perfect look.

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Blow Off Some Steam With A Dammit Doll

Amazon

When you just can't take it anymore and need to yell and scream, take it out on a Dammit Doll. "The Classic Dammit Doll is engineered to absorb all that negative energy so you can let go and get your happy back on." Verified Purchaser, A. Preston, said, "I have been gifting Dammit Dolls for several years, they never fail to get a smile out of the recipient!"

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A Form of Shart

Amazon

This gift is just so hilarious, it had to make the list. If you have a friend who enjoys a good giggle, this is the one!

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Fidget Putty Is Perfect For Concentration

Amazon

Forget the fidget spinner, it's all about the fidget putty. This clever product contains over 500 ferrite stones that mould together like putty. It can help to calm an anxious mind or keep you focused.

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Advent Calendar But Make It Makeup

Amazon

Bring back all of the childhood feels with this advent calendar stocked for the makeup guru who likes to sample new high-end products and fragrances.

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Mini Karaoke Machine

Amazon

Bring the party home with this Mini Karaoke Machine. This portable Bluetooth speaker for kids comes complete with two wireless microphones, perfect for family singalongs or as a unique gift for the little songbird in your life.

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These Slippers Are Perfect for Cold Weather

Amazon

These UGG Slippers are made from ultra-cozy dyed sheep fur and feature a cushiony insole and rubber outsoles. They will keep your giftee’s feet warm inside but are also a total delight to look at.

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Remove Sebum and Blackheads With This Tool

Amazon

This adorable tool was made to clean out your pores with just a few sweeps. The Tako pore scrubber pulls out impurities to leave your skin looking and feeling clean and bright.

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The Not-So Piggy Bank

Amazon

This piggy bank is lacking a piggy but serves adults and children alike. You can put in whatever amount you'd like and take out any amount you like (hence the ATM.) Genius!

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Put Your Phone on DND and Enjoy Some Quiet Time

Amazon

Bring back the art of conversation with this card game designed to spark meaningful discussions. Featuring over 300 questions, it's perfect for fall camping trips or cozy nights in with friends and family. Whether you want to reconnect or have fun, this game is a great way to spend those crisp autumn evenings.

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The Top Selling Pillows On Amazon

Amazon

Want a hotel feel every night? These Beckham Hotel Collection Pillows are the answer we're all looking for. They outsell every other pillow on Amazon by a landslide and are made with a cooling gel fiber to keep you from overheating. You'll sleep like royalty.

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Shoe Spray to Spray the Stink Away

Amazon

Enjoy a fresh pair of shoes every time you put them on and avoid the embarrassment of taking off your shoes that have a stench when at someone’s house. The shoe spray gets rid of the nasty odors that may happen over time so you can feel confident in your walk.

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This Organizer Bin With a Genius Design

Amazon

If you've little ones with a million toys that are always making a mess, then you know the struggle that comes with getting them to tidy up. This organizer bin is a game-changer, perfect for small toys since not only does it have large storage space, but it also doubles as a playing mat so that when your kids are done playing, everything can cleaned up at once, saving you the hassle and stress.

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A Portable Photo Printer To Make Prints Anywhere

Amazon

Just when we thought we had enough photos on our phones, the HP Sprocket Photo Printer stepped in to display our shots physically. The portable photo printer boasts Bluetooth connectivity and can print images at 2 x 3in, roughly the size of a credit card. The best part? It can also apply effects, filters, and more.

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This Desk Lamp For Lighting But in the Cutest Way

Amazon

Light up your space with the desk lamp in the shape of a bird, making it a cute gift for a child or adult. It adds the essence of nature inside.

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Cowboy Hat-Wearing Duck Lamp

Amazon

It doesn't get more unique for a gift than this cute little cowboy hat-wearing duck table lamp! This little guy includes a USB port for rechargeable ambiance and touch control for personalized dim light.

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This Comfortable Bath Pillow Takes Relaxation to Bliss

Amazon

Indulge in the ultimate bath relaxation with the LuxSetp pillow, a #1 best-seller, complete with a plush cushion and neck roll. It is designed for supreme head and shoulder support while soaking and is crafted from breathable, quick-dry mesh. Attaching it to their tub is a breeze, with six handy suction cups included.

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The Stanley Stainless Steel Tumbler Is a Fan Favorite

Amazon

Don't miss out on gifting the popular Stanley Stainless Steel Tumbler, which will be a hit this holiday season. This double-wall vacuum-insulated tumbler is available in almost two dozen colors and four sizes.

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Go Solo

Amazon

The Solo Stove has been all over the news lately, thanks to Snoop Dogg's hilarious commercial. The Stove was made to fit perfectly on backyard tables, offering the lucky recipient with the perfect place to roast marshmallows or a just fun spot to enjoy a bit of backyard rest and relaxation.

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Wrap Up In Warm in These Essentials

Amazon

This season, gift comfort with these teddy slippers. You won't believe how quickly they will mold to feet. Perfect for winter evenings of fireside lounging.

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Comfy Couch Blanket

Amazon

This is an easy and fail-proof gift to give someone you don't know well. A fuzzy blanket for comfy movie nights and an easy way to add style to their living space!

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Nostalgic Glow From This Tetris Lamp

Amazon

Light up a gamer's world in more ways than one. This Tetris lamp isn't just about illumination; it's a tactile experience, a puzzle in itself. Let them design their own luminous masterpiece. Beyond being a practical gift, it’s a journey down memory lane, evoking nostalgia and delight.

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They'll Feel Pampered With This Laneige Holiday Gift Set

Amazon

After trying the popular Laneige lip mask, we fully understand the hype. This gift set has all of the star favorites from your favorite moisturizing brand, from a cream moisturizer to their coveted, best-selling lip mask. There are a few different sets to choose from, making it easy to tailor to your gift recipient.

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Astronaut Galaxy Night Light

Amazon

This SunTime Star Projector Galaxy Night Light is a mesmerizing gift that transforms any room into a starry galaxy, perfect for kids and adults who love a touch of celestial wonder.

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Handprint Kit

Amazon

With this CHERRY CHEERS Family Handprint Kit, you can create a personalized keepsake wooden frame, an endless gift set that captures family moments in a unique and fun way.

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This Heated Neck Stretcher For the Whole Body

Amazon

Since it is connected, your body will feel better using the heated neck stretcher. Gift a loved one this gift for muscle relaxation and therapeutic heat done right at home.

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This Camera Bundle for Pro-Level Shots

Amazon

This bundle includes the Canon EOS Rebel T7 camera, which is compact but can capture high-quality photos and videos. It comes with additional accessories, including extra camera lenses, filters, a tripod, and more tools that’ll give them more freedom to experiment with different photography styles.

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Give Their Plants a Personality with these Magnets

Amazon

For the plant lovers among you, these magnets are the perfect gift. With three expressions and three adorable animals, they add a playful touch that’ll bring a smile to your recipient’s face. Take it from this reviewer: “These are such a unique and inexpensive gift for the plant enthusiast in your life. Turn a simple plant into an adorable conversation item. They will make you smile when watering your houseplants.”

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This Book Nook for DIY Enthusiasts

Amazon

Available in four beautiful designs, this book nook is not only a wooden puzzle that’s very fun and fulfilling to assemble, but it also culminates into a beautiful and functional display piece for your recipient’s bookshelf.

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Relieve Tension With an Infrared Heat Mat

Amazon

This infrared heat mat delivers far-infrared heat that relieves your sore muscles. It's a great way to stimulate muscle recovery and ease into relaxation.

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A Coloring Book with a Sense of Humor

Amazon

The "Things You Want to Say at Work But Can't" coloring book is the perfect gift for that person just trying to get through the work week. It not only offers an outlet for stress relief, but each page has hilarious sayings that are sure to get a much-needed laugh.

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Legacy Journal

Amazon

This Legacy Journal by Duncan & Stone is a thoughtful gift that lets grandparents share their stories and wisdom across 85 beautifully designed pages.

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Christmas Snow Globe for Magic Glittery Moments

Amazon

Shake the Christmas snow globe and watch as snow starts to fall on the tree and presents inside. It is a beautiful sight that makes for a beautiful gift.

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For the True Crime Lover

Amazon

The excellent gift for the Law and Order true crime junkies is this criminal minds brain game is a fun way to test their memory and gives them an excuse to play private investigator.

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This Kit to Crochet the Stress Away

Amazon

Whether they want to try their hand at crocheting their clothes or trinkets like book sleeves, mats, and more, this crochet kit includes everything needed, including 21 crochet hooks, 15 skeins of yarn, and 37 additional accessories that’ll come in handy. It’s a therapeutic hobby and the key to making practical yet cute items they’ll love.

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These Solar Wind Chimes For Musical Days and Nights

Amazon

Add sound to time spent at home with the solar wind chimes that make for a gift that keeps giving. The sounds of chimes have a calming effect on anyone.

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Every Kitchen Needs One

Amazon

High-quality pots and pans aren't easy to find, but this set fits the description. The gorgeous, non-stick, oven-safe, and dishwasher-safe set comes with a detachable handle that can change from pot to pan and back again to offer the ultimate convenience for the home chefs in your life.

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This B5 Balm Soothes Dry Skin

Amazon

The hands and body can get seriously cracked and dry during the unforgiving winter. This La Roche-Posay Cicaplast Balm B5 is a must-gift for your friend who needs a soothing balm. Healing and therapeutic, this multi-purpose cream will soothe dry and cracked skin.

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Gift the Joy of Cozy, Warm Sips with a Temperature-Controlled Mug

Amazon

For that person who always has a hot drink at hand during the holiday season, this temperature-controlled mug is the most practical and thoughtful gift. It has three heat levels, ensuring that they can savor every sip in perfect peace without worrying about a lukewarm drink.

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The Screaming Goat: For the Office Jokester

Amazon

The Screaming Goat figurine, which is complete with a book, is a must-have for the office prankster. The unexpected goat scream will effortlessly lighten the mood and draw laughs on busy days filled with silence and concentration.

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This Smart Notebook Transmits Handwritten Notes

Amazon

Pop your notes online, and then here's the magic: zap your Rocketbook reusable notebook in the microwave, and voilà, all 80 pages are fresh again! It's a game-changer for doodlers, busy students, or note-takers in endless meetings. Say goodbye to carrying a pile of heavy notebooks - this journal is about making their life lighter.

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Healing Crystal Candle To Calm Their Bah Humbug Attitude

Amazon

Aromatherapy tea light candles filled with crystals to channel positive energy and encourage holiday cheer. Illuminate their home with Amazon's Healing Crystal Candle!

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These Nostalgic And Fashionable Mini Ugg Boots

Amazon

These Mini Ugg Boots will put a smile on any fashionista's face. With sheepskin lining and insoles, these boots will keep anyone warm all winter long whether they are inside or outside.

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This Unique Jewelry Wash Makes It Easy to Keep Your Jewelry Sparkling

Amazon

Featured as one of Oprah's favorite things, this jewelry wash cleans your jewelry while you wash your hands. It uses safe and effective ingredients to give your jewelry a deep clean while nourishing your skin, and it's formulated to be safe for all metals, gemstones, and jewelry types.

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Chill Out with These Meditation Disks

Amazon

These tone therapy meditation disks are meant to be placed on either side of the body to release a full meditative 3-minute healing sound bath that's helped thousands of people with their anxiety.

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Portable Blender

Amazon

This Ninja Blast Portable Blender is a cordless, rechargeable device perfect for health-conscious individuals who love their shakes and smoothies on the go.

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Keep your pet entertained for hours with a motion-activated toy

Amazon

Every pet owner knows how it feels to want to spend hours playing with their pet but remember that they have other obligations they must attend to. If you think this is you, you can provide your pet with entertainment without having to spend hours playing. Enter this motion-activated toy that dogs will love.

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This Bracelet Doubles As a Charging Cable

Amazon

You would never guess that this wristband also serves as a mobile phone charging cable. This fashionable accessory is ideal for anyone consistently on the go and is available in several hues to suit personal style.

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This Toiletry Organizer For Travel

Amazon

Anyone who frequently travels will appreciate this Toiletry Organizer. It features separate compartments for everything you need for a successful trip, including makeup, skincare, and hair products.

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Unlock a World of Unusual Knowledge With This Book

Amazon

‘The Book of Unusual’ is a best-seller on Amazon, and its name is the only gag aspect. Filled with intriguing trivia across entertainment, politics, art, and more, it's a wealth of unusual and fascinating information, perfect for the curious mind.

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This Drawing Tablet is For Beginners of Graphic Design

Amazon

Beginner-friendly, this drawing tablet has ample drawing space so that creating digital artwork is easy and comfortable. It has various levels of pressure sensitivity for accurate drawings, and there are eight customizable keys on the side that your recipient can set up with convenient shortcuts.

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A Set of Kawaii Erasable Gel Pens That Is Just Adorable!

Amazon

According to Wikipedia, "kawaii" (rhymes with Hawaii) is the "culture of cuteness in Japan." That explains how popular Hello Kitty and Pikachu are. The Pig, Bear, Cat, and Mouse that make up this Set Of 4 Erasable Gel Pens can certainly be described as Kawaii. See, listicles can be educational! Only .55 cents!

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This Adult Sensory Toy for Relief

Amazon

Get out your stresses of the day with the adult sensory toy. It makes for a terrific gift, even if just for play. Build funky structures with the magnets.

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An Oasis Of Relaxation With This Shower Bomb

Amazon

Transform your daily shower into a spa retreat with this Shower Bomb, the ideal gift for those who appreciate moments of relaxation and rejuvenation. This Shower Bomb infuses your shower with soothing scents and a refreshing ambiance, turning your routine into a wellness experience. Whether it's for a self-care enthusiast, a fitness fanatic, or someone who simply enjoys the gift of serene moments, this Shower Bomb is the ultimate gift that ensures your shower becomes an oasis of relaxation.

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Everyone Needs These Apple Air Tags

Amazon

Your family and friends will love these popular Apple Air Tags that can track personal belongings ranging from cell phones and wallets to keys and wireless headphones.

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The Ultimate Chill Onsie

Amazon

These are the perfect PJs or loungewear for a homebody. It doesn't get more comfortable than hanging at home in a onsie.

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Glass Teapot For Two

Amazon

Brewing the perfect cup of tea with this exquisite glass teapot for your folks. It makes a splendid gift for tea-loving parents who enjoy sharing this delightful beverage together.

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This Lip Sleeping Mask Nourishes Overnight

Amazon

This LANEIGE Lip Sleeping Mask is essential for nourishing lips overnight. This product blew up after Sydney Sweeney campaigned with the brand, hyping it on socials, and then it started flying off the shelves.

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This 3-in-1 Charging Station Is a Great Secret Santa Gift

Amazon

This compact 3-in-1 Wireless Charging Station is a great Secret Santa gift as it can charge various tech essentials and easily fits any tabletop.

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These Classic Athletic Socks

Amazon

There is no stocking stuffer better than Classic Socks. These athletic unisex socks come in white and black color options and can be worn during leisure or physical activities.

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These Satin Bed Sheets Enhance Comfort in the Bedroom

Amazon

Slide into luxury with DECOLURE's satin bed sheets. Their silky texture is a dream against your skin. This lightweight, wrinkle-resistant set, complete with a fitted sheet, flat sheet, and two pillowcases, comes in various sizes and colors to suit any taste.

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Streak-Free Cleaning with These Microfiber Glasses Cleaner

Amazon

This Microfiber Glasses Cleaner is ideal for effectively cleansing lenses while avoiding scratches. They are an excellent substitute for wearing a shirt to wipe glasses and serve as a practical present for those wearing spectacles.

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An Adorable Note Dispenser for Your Office Buddy

Amazon

Add a touch of whimsy to any desk with this adorable cat-themed note dispenser. Beyond its endearing design, this little feline friend serves a practical purpose by effortlessly dispensing post-it notes. It's not just a desk accessory; it's a charming companion that brings both the cuteness factor and functionality to the workspace.

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Boost Productivity Anywhere with This Work From Anywhere Kit

Amazon

This Work from Anywhere Kit is ideal for remote workers or digital nomads. With 17 essential items, it transforms any location into an efficient workspace inspired by the latest TikTok trends.

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This Mini Waterproof Bluetooth Speaker

Amazon

This Mini Bluetooth Speaker is perfect for travel and outdoor use. It can even be used in the shower to deliver high-quality sound without distortion for the ultimate listening experience.

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For the Traveling Soldier

Amazon

You can't go wrong with gifting the best makeup bag on the entire planet! This traveling organizer unfolds to reveal four separate storage compartments and even has space for makeup brushes so they don't get crushed in transit. The 360-degree swivel hook makes it easy to hang up in a hotel room or the car for easy access anytime.

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Customizable Door Mat Is a Cute Addition to the Home

Amazon

Gifting this Customizable Door Mat will turn a house into a home and bring a smile to their face every time they see it. It definitely adds a personal touch when welcoming guests this holiday season.

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This Star Map Showcases the Sky on Their Special Day

Amazon

If you’re looking for a one-of-a-kind way to show someone how much you care, this customizable star map is perfect. This artwork will show the constellations in the sky on any date you choose; how cool! You can customize the phrase, names, date, location, and font, so it’s a thoughtful and chic decor item.

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A Tray to Enjoy a Romantic Breakfast in Bed

Amazon

Let your parents know you want them to enjoy their time with a bedtable tray. It holds lots of food and coffee so they can stay in bed for hours.

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Dad Will Love This Beard Trimmer

Amazon

Get your dad to chop off those extra hairs so he doesn’t look like Santa, and see how much he will love this Beard Trimmer.

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These Best-Selling Earbuds Are Quality Sound On a Budget

Amazon

The TOZO earbuds feature Bluetooth 5.0 and a water-resistant design. They're the savvy pick over pricier brands, boasting a stellar 4.3-star rating from 357K+ reviews. Users are raving about the impressive 30 hours of playtime.

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