Success doesn’t come to you… you go to it.

cleaningThe idea of cleaning for health - instead of for appearance only - has gained momentum through the years. Facility executives will have a better knowledge of how cleaning make a difference the building’s occupants, and individuals are becoming more savvy about them because of the media.
Cleaning having an eye on health helps reduce “sick building syndrome,” infections and respiratory problems - also it benefits not merely the building’s occupants, but additionally the cleaning employees, since cleaner and healthier workplaces have a tendency to experience less absenteeism among workers.
Though housekeeping services is essential in any kind of facility, it’s type in places such as for example hospitals (where patients could have compromised immune systems) and schools (since asthma may be the third-ranking reason behind hospitalization the type of younger than 15 years). To handle the problem, house cleaning services plano tx outline information on how exactly to implement a highly effective cleaning program that promotes the fitness of building occupants and cleaning workers.
Cross-contamination is really a significant issue for cleaning departments; in the end, thoroughly cleaning one area and dragging dirt and germs into another section of the building defeats the objective of cleaning for health.
A proven way cleaning departments can decrease the threat of cross-contamination is by developing guidelines. For instance, if you’re cleaning a public restroom and you can find five toilets, you utilize five different cleaning cloths. You won't ever dip a dirty rag back to the bucket and that means you don’t dilute or introduce organic soil into that disinfectant.
Microfiber Miracle
The technique for cleaning floors has certainly changed through the years. Before cross-contamination was a concern, cleaners would use string mops and a bucket of water and cleaning chemicals - dipping repeatedly before floor looked clean. Little did they understand that each and every time the mop hit that water, there is prospect of the spread of dirt and bacteria.
Nowadays, however, cleaners have choices with regards to cleaning for health. Ergonomic cotton mops found in conjunction with advanced bucket systems can prevent cross-contamination. And microfiber mops are actually a secured asset to any cleaning arsenal due to its ability to grab dirt and dust much better than other fabrics.
Cleaners used to utilize one mop bucket for three rooms. Now, they are able to use one pre-saturated microfiber mop head for every room, which reduces the chance of transferring bacteria and viruses in one room to some other.
Color Me Healthy
Another solution to lessen cross-contamination would be to color code cleaning equipment in order that certain tools are employed limited to certain tasks. Quite simply, that rag that has been used on the bathroom won’t make its solution to the sink taps, desktop or phone.
Experts recommend developing a system that suits the facility’s needs and is easily understood by cleaners. Cleaning managers may also work with a standard coding system: red for high-risk cleaning such as for example toilets; yellow for restroom surfaces plus  counters, mirrors and sinks; blue for low-risk areas like  windows, desks and dusting; and green for food service areas.
A Green Clean
Cleaning for health can indicate to completely clean with the purpose of reducing the impact that cleaning is wearing building occupants and helps decrease the spread of bacteria. Green cleaning takes that certain step further by reducing the impact that cleaning is wearing the environment.
Many cleaning managers believe that one is synonymous with another and, therefore, incorporate cleaning programs that satisfy both requirements.
One important step towards green cleaning would be to choose green certified products. We recommend considering alternative party certifications to ensure the merchandise meeting their claims.
Along with third-party certifications, experts recommend examining the cleaning needs inside your facility, and also health requirements essential for cleaning workers and building occupants.
A sensible way to take up a green cleaning program would be to come up with a team to measure the current situation. In a school, for instance, teachers and school nurses can discuss whether certain students or workers have chemical sensitivities, or whether they’ve noticed people becoming sick after floor maintenance systems have already been used.
Cleaning managers can spend their entire budget on microfiber, color code until they see red, and pick the greenest of the green cleaning products - but if employees aren’t trained properly, the building won’t be any longer healthful because of its occupants.
Employees have three days of interval training and then per month of mentoring before they’re even allowed from the floor by themselves.
In the event that you switch to greener cleaning tools or products (or to different conventional tools or products), housekeeping services suggest asking the vendors to aid with training so all employees learn how to utilize the new cleaning supplies.
With an increase of people realizing that their environment impacts their wellness, cleaning for health is really a key issue for cleaning departments. Avoid cross-contamination, follow guidelines to produce a healthier clean and prevent toxic cleaning procedures - the building occupants (and employees) will many thanks.

About this site

Physical fitness is a general state of health and well-being and, more specifically, the ability to perform aspects of sports or occupations. Physical fitness is generally achieved through correct nutrition, moderate-vigorous physical activity, exercise and rest. It is a set of attributes or characteristics seen in people and which relate to the ability to perform a given set of physical activities.

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24 July 2021

  • The Key to Turning Your Daily Walk into a Legit Workout

    There are lots of walks in life: the catwalk, the moonwalk, the walk of shame. But for most of us, walking is just a great way to get around. It’s also one of the easiest forms of exercise, since it requires no equipment and minimal training.

    At the same time, we all know that walking from the bedroom to the living room isn’t going to count toward your cardio goals. So when does walking turn into legit exercise?

    How to turn walking into a cardio workout

    If you want to get a real workout in during your daily walk, you’ll need to challenge your cardiovascular system enough to at least hit a moderate intensity level. You can do that by picking up the pace, adding an incline (hello, hills!), or walking a longer distance.

    But how do you know if you’ve reached the right intensity level? Well, according to the CDC, moderate intensity means you should be able to talk but not quite able to sing.

    If you’re not willing to belt out a ballad to see if you’re working hard enough, you can also check your heart rate. It should be between 64% and 76% of your maximum heart rate.

    Bowery Image Group Inc./Stocksy United

    Break it down for me: How do I get actual exercise from walking?

    Before you get too caught up in the details, know that walking in all forms and at all paces is still good for you. According to Dr. Robert Graham at FRESH Medicine at Physio Logic NYC, “All exercise counts. Exercise helps everything from preventing heart disease to depression.”

    But if you’re looking to use walking as your daily sweat sesh, when does it become cardio?

    “Cardio” — short for “cardiovascular exercise” — refers to activity that involves or requires oxygen to meet the energy demands of your body. Any activity that increases your heart rate and respiration rate while using large muscles repetitively and rhythmically (yep, including sex) can fit the bill.

    Walking can fit into that category if you walk at a moderate intensity, which means it’s actually challenging your cardiovascular system by putting increased demands on your muscles and heart.

    But what does “moderate intensity” even mean? According to Graham, a moderate level of activity noticeably increases your heart rate and breathing rate.

    “Simply put, you may sweat, but you are still able to carry on a conversation. You can talk, but you can’t sing,” he says.

    You can also check your heart rate to see if your efforts are up to snuff. The CDC says your heart rate should be between 64% and 76% of your maximum heart rate during moderate intensity exercise.

    Finding your moderate intensity heart rate

    To start, you’ll need to find your maximum heart rate. It’s not a perfect science, but you can estimate your maximum heart rate by subtracting your age from 220.

    For example, if you’re 30, your maximum heart rate is about 190 beats per minute (bpm).

    You then need to find 64% and 76% of your maximum heart rate to determine your moderate intensity heart rate range.

    So, if your max heart rate is 190 bpm, your moderate intensity heart rate range is 121 to 144 bpm.

    How do I up my walking intensity?

    You’ve got options. To increase your walking intensity, you can add an incline, pick up your pace, or walk a longer distance — or all of the above!

    The specific incline, pace, and distance you’ll need to tackle to achieve moderate intensity totally depends on your activity level, weight, and health history. No two walkers are the same, so what feels like an easy stroll for you could be a moderate intensity walk for your BFF, or vice versa.

    According to the CDC, a “brisk walking” pace for most people is 3 miles or 5 kilometers per hour, or about 20 minutes per mile and 12 minutes per kilometer. Walking faster than 4 miles per hour (under 15 minutes per mile) is considered a fast pace — and definitely cardio.

    Not sure what pace you’re walking at? Put a little pep in your step during your next walk. See if you break a small sweat. Or next time you hit the gym, get on the treadmill and set the pace to 3 miles per hour to get a feel for it. Then ask yourself if you can safely increase the pace to 3.5 or 4 miles per hour and maintain that pace for at least 30 minutes.

    Benefits of walking the walk

    Walking is exercise — and it comes with a lot of benefits.

    “Walking improves everything, [including] general fitness, cardiac health, depression, and fatigue. It improves mood, reduces the risk for cancer and numerous chronic diseases, [and] improves circulation and even posture,” says Graham.

    Wondering if running might be even better for you than walking?

    A 2013 study compared the results of a National Runners’ Health Study with those of a National Walkers’ Health Study and found that the energy used for moderate intensity walking and vigorous intensity running resulted in similar reductions in risk for high blood pressure, high cholesterol, diabetes, and heart disease over a 6-year period.

    So yes, running is an excellent workout, but you’ll see a lot of the same benefits from slowin’ it down a bit.

    The bottom line

    If you want to see some major benefits from walking, challenge yourself by increasing your intensity to at least a moderate level. You can do that by walking faster, picking a longer walking route, or hitting the hills.

    Moderate intensity walks are super beneficial for your body (and your mood) and may be just as effective as running in warding off chronic diseases and health conditions that can lead to much bigger problems. And how many of your favorite workouts can you do at every age? Walking wins.

    Plus, it’s fun. Hit the pavement with a friend, enjoy a stroll with your pup, or catch up on your favorite podcast while you’re out and about. Need more than that? Try picking a fun destination or using a fitness tracker to keep a step count competition going with your friends or co-workers.

    Get some comfy sneakers, put on a colorful sweat-wicking outfit, pop in some headphones, and get those legs moving. Do it for your heart, your body, and your soul.

  • When Your Acne Has Its Own Zit Code, Could Exercise Help?

    Although you might be long past the stage of teenage angst, adult acne could still be rearing its ugly head due to clogged pores, bacteria, or hormones.

    After trying every skin care product, cream, and medication out there, the search for consistent clarity can persist.

    Now, you may have heard that exercise brings quite a few health benefits. But when it comes to ensuring acne-free skin, that’s still being debated.

    Does exercise help acne?

    The answer is both yes and no. A vigorous workout helps to release endorphins, which then reduces stress and inflammation and improves skin condition. However, due to bacteria being trapped in your skin after a sweaty workout, it can be argued that exercise can increase the chances of breakouts.

    Let’s take a closer look at the power exercise can have when it comes to managing acne.

    Illustration by Maya Chastain

    How acne manages to make camp on your skin

    Acne is a common skin condition typically seen on the skin of your face, back, chest, neck, and shoulders.

    It happens when your pores and hair follicles become clogged. These iddy-biddy openings in your skin can get jammed-up with oil and dead skin cells, which then become swollen and infected.

    A pimple or pustule is your body’s natural inflammatory reaction to this situation. In other words, a zit is your body’s attempt at cleaning the bad stuff from your pores.

    Acne usually affects teenagers, but may affect you into adulthood. Most people in their 30s and beyond are considered to be beyond the stage of acne woes. Nevertheless, it can still affect you in your 40s and 50s, albeit less commonly.

    Oil and hormones

    Your skin’s oil production plays a role in the likelihood of developing acne — as more oil = a greater chance of clogged pores. But it’s not just oil. Scientists speculate that hormone changes are also involved. Again, this adds up as many people experience acne during their teenage years or during pregnancy. Both are times that coincide with extreme hormonal fluctuations.

    Many people blame acne flare-ups on certain types of food — we’re talking chocolate, pizza, and other foods that are considered to be greasy. But don’t panic yet. There is little evidence to back up this claim, so the candy remains fair game.

    High blood sugar

    High blood sugar levels can lead to acne, which could be fueling the idea of chocolate being a culprit as well.

    High blood sugar levels cause insulin levels to rise, which then increases androgen production. Androgens are hormones that act on the oil glands, seducing them into producing way too much oil, and you know where this is going.


    Stress can also be a contributing factor for some peeps. While stress itself doesn’t cause acne, it can worsen the situation. Why? Because stress causes low-grade inflammation, which can work its way out on your skin.

    So, how can exercise help to clear things up?

    The most helpful thing that exercise can do for you when it comes to managing acne is relieving stress. While stress can’t cause acne by itself, it can def worsen it. And aside from meditation, a warm bubble bath, or an appointment in a rage room, getting physical is one of the best ways to say sayonara to stress.

    Regular workouts, in any format (Jazzercise anyone?), boost hormones and neurotransmitters like serotonin, dopamine, and endorphins. These jolly little chemicals are responsible for making you feel happy and energized, and they regulate those anxious feelings that get you down.  

    Physical activity also levels out your blood sugar levels, which we already covered can lead to oily skin and acne production. So, logically, keeping your levels in check through exercise helps prevent acne.

    Exercising also boosts your circulation, meaning that every tissue in your body receives more oxygen, which your skin loves. To max out these oxygen-consumption benefits, try incorporating high-intensity interval training (HIIT) into your routine. These HIIT exercises will increase your metabolism and oxygen levels even after the workout has ended. Good for you, bad for your acne.

    What kinds of exercise should you try?

    Even though there are no exercises that target acne specifically, any and all exercise can do you some good in that area — providing you keep your skin clean on a regular basis.

    The crucial thing will be to find a form of exercise that you’re genuinely fulfilled by. Being consistently fulfilled by your workout improves the way you see yourself, which can boost your mood, reduce stress, and ultimately increase the likelihood that you stick with a routine that benefits you.

    That said, workouts that really get your heart pumping for a consistent amount of time are especially beneficial.

    If you incorporate HIIT exercises, your body consumes more oxygen throughout the day, which benefits your skin.

    Think exercises like:

    Plus, the great thing about these exercises is you only need to shade out short bursts of time on your schedule. That’s great news if you find sticking to hour-long workouts impossible.

    At the opposite end of the spectrum are low intensity workouts. If you’ve concluded that your acne is mostly related to your stress levels, incorporating yoga and other mindfulness techniques into your routine can help you lower the pressure and reduce your skin concerns.

    The sweat effect

    When exercising, you’re going to sweat — particularly on your head and face.

    Your workout juices can keep acne-causing bacteria trapped on your face. Also, when that sweat combines with heat and friction, your pores can clog, leading to acne.

    So, while sweat itself doesn’t cause acne, it does encourage your skin to develop acne if you don’t clean it off directly after a workout.

    On top of this clogging effect, you’re probably rubbing more bacteria onto your skin as you try to swipe away sweat midworkout. And that, my friend, is a surefire way of asking for acne if you fall short on a quality cleaning.

    Skin care best practices before and after a workout

    While exercise can ultimately be helpful, all that hard-earned sweat you produce traps dirt and oil on your skin. So, you need to wash it away post-workout to reap those acne-busting benefits. If you know you can’t access a shower directly after, consider carrying some skin wipes for acne-prone skin with you.

    In fact, you should be thinking about your skin even before you work out. If you’re wearing makeup, get rid of it to keep your pores from getting jammed with gunk as you exercise.

    What about workout gear? Yes, those scrunched butt leggings are sexy AF, but it’s actually better for your skin if you wear loose-fitting clothing at the gym. Tight or snug clothing can rub against your skin, causing irritation and effectively massaging sweat and oils into your pores and hair follicles.

    Also, don’t forget to take those nasty gym clothes off straight away when you’re done since they’re likely sweaty, and gross, which can also irritate your skin.

    And if swimming’s more your thing, you’re at an increased risk of having breakouts because of the chlorine in pools. Yes, chlorine prevents you from having zits, but it also strips your skin of its natural oils. Your dried out skin then overcompensates by producing too much oil, which can lead to acne.

    It’s all good, though, as some good washing and moisturizing after a dip will replenish the lost oils.

    The bottom line

    Acne is a common skin condition caused by pores and hair follicles becoming clogged with oil and dead skin cells.

    There are no specific exercises to get rid of acne. However, all physical activity helps because it improves circulation, increases oxygen uptake, and moderates blood sugar levels — which is beneficial to skin.

    After exercising, it’s important to shower, remove exercise clothing, and moisturize your skin (especially after swimming) to prevent acne.

    Contrary to popular belief, greasy food and chocolate do not affect acne, but stress may play a role.

    If your acne tends to get worse when you’re stressed, try yoga and other mindfulness activities to reduce it.

  • These 8 New Cookbooks Will Make Your Summer Sizzle

    This list has been curated by our Books Editor based on books she’s read or sampled, and books that have great Goodreads reviews.

    Whether you want to add some (literal) spice to your fave summer meal, make the world’s most heavenly ice cream sundae, or create a charcuterie board that would stop Martha in her tracks, you’re in the right place.

    We’ve gathered some new, highly rated cookbooks that’ll give your taste buds something to talk about. Plus, a moving food memoir (with recipes) that should be on every food-lover’s list this summer.

    Tables & Spreads: A Go-To Guide for Beautiful Snacks, Intimate Gatherings, and Inviting Feasts by Shelly Westerhausen Worcel and Wyatt Worcel

    Not only is this book display-worthy with its gorgeous copper foil lettering on the spine and cover, its contents will have you whipping up stunning charcuterie boards that you’ll be tempted to display all over social media. Watch out, Instagram!

    Snackers and grazers take note. There are sections for all kinds of spreads — whether you’re going for something casual, interactive, or a holiday showstopper. Plus, there’s recipes and sections on how to enhance other parts of your table, and tips for prep, portions, and tons of details on styling. We especially love the choose-your-own-adventure illustration for figuring out how to build your spread. 😍

    Ice Cream Party: Mix and Match to Create 3,375 Decadent Combinations by Shikha Kaiwar with illustrations by Megan Roy

    If you were into those “mix and match” books when you were a kid, this flippable mix and match recipe book may bring back some serious nostalgia. It’s an ice cream recipe book that’s seriously fun — no matter how old you are.

    The pages are divided horizontally into three sections: toppings, ice cream flavors, and bases. Each card contains ingredients and directions — all you need to do is randomly flip each section to create a surprise combination. There are 3,375 possible combinations from the 45 recipe cards.

    We landed on mascarpone rum ice cream on a base of chocolate pie crust cookies, topped with caramel sprinkles, and we’re not sorry about it. 🤤

    Food Babe Kitchen More than 100 Delicious, Real Food Recipes to Change Your Body and Your Life by Vani Hari

    Written by a food activist and co-founder of an organic food brand, this cookbook is designed to help you ditch processed foods and figure out what ingredients you should be buying from the grocery store in order to do so (think: how to really read labels, and an ultimate list of things to avoid when stocking your pantry).

    There are more than 100 recipes made from simple, nutritious food. The first section teaches you how to set your kitchen (and shopping list) up for success and the second section contains the recipes — from Turkey and Red Pepper Egg “Muffins” and homemade ginger ale to Better Than Takeout Pad Thai, Healing Turmeric Hummus, and homemade Fig Newtons. Yum.

    Spicebox Kitchen: Eat Well and Be Healthy with Globally Inspired, Vegetable-Forward Recipes by Linda Shiue

    From renowned chef and physician Linda Shiue comes a collection of 175 vegetarian and pescatarian recipes from her own kitchen. Recipes are divided into sections: California, Asia, Mediterranean and the Middle East, and Trinidad.

    Each section is filled with veggielicious treats for your taste buds: from Smokin’ Hot Vegan Vaquero Chili to Smoky Cauliflower Steak with Romesco. Shiue also shares her philosophy and tips for healthy cooking, plus plenty of stunning photos to energize every kitchen sesh.

    Dada Eats Love to Cook It: 100 Plant-Based Recipes for Everyone at Your Table by Samah Dada

    We’re all looking for ways to get more veggies into our lives, and this cookbook was literally made to make it easy (and delicious) AF.

    Author Samah Dada is all about using real, unprocessed ingredients in new ways, and she draws on her Indian roots for many of her 100+ plant-based recipes. Plus, a lot of these recipes are vegan, allergen-free, gluten-free, and grain-free, so there are plenty of recipes for basically anyone in these pages.

    Chilled Chaat Masala Chickpea Salad anyone? And don’t even get us started on the dessert section — we’re drooling over the Sticky Date Cake with Salted Toffee Caramel Glaze.

    Mango and Peppercorns: A Memoir of Food, an Unlikely Family, and the American Dream by Tung Nguyen, Katherine Manning, and Lyn Nguyen with Elisa Ung

    This is not a cookbook, but there are 20 delish Vietnamese recipes. It’s a memoir of food, unlikely friendship, survival, perseverance, and a small restaurant near Miami’s Little Havana that turned into a nationally acclaimed destination.

    It’s told from the perspective of both Tung Nyguen (who escaped the fall of Saigon in 1975) and Kathy Manning (who was taking in displaced Vietnamese refugees). Together they raised Tung’s daughter, and turned a tiny eatery into the popular restaurant Hy Vong — with their signature mango and peppercorns sauce.

    Eat Cool: Good Food for Hot Days: 100 Easy, Satisfying, and Refreshing Recipes that Won’t Heat Up Your Kitchen by Venessa Seder

    Picture this: It’s 87 degrees, you’re in the mood to whip up a fun meal, but the idea of turning your oven on makes you want to vom. We’ve all been there. That’s exactly what this book is for — keepin’ you (and your kitchen) cool.

    Eat Cool contains more than 100 recipes that are easy, delish, and use no- or low-heat techniques, plus make-ahead dishes that you can serve cold or at room temp. You’ll find ideas for breakfast, snacks, salads, soups, sandwiches, main courses, drinks, and desserts inspired by “culinary common sense,” as the author says, from around the globe.

    Joshua Weissman: An Unapologetic Cookbook by Joshua Weissman

    If you’ve ever watched recipe videos online, then you’ve probably seen this guy on YouTube — his entertaining-yet-extremely-useful cooking videos captivate millions (seriously, this video from earlier this summer has more than a million views.) If you haven’t seen his videos, prepare to fall into a rabbit hole, and eventually emerge ready to eat all the things.

    At just 25 years old, this chef and food blogger/vlogger is now also a cookbook author. With these 100 recipes, he encourages readers to actually take the time to make things from scratch because fast doesn’t always mean better.

    If you’re over eating frozen dinners and getting let down by cookbooks promising great taste in 5 minutes, this is for you. You might laugh, try something new, and learn to love the process of cooking.

    Naomi Farr is the books editor and a copy editor at Greatist. She loves focusing on all things books, beauty, wellness, and mental health. She’s also a YA fantasy writer and bookstagrammer. You can find her (and her cat) @avioletlife

  • Yoga Reservations for 2: Partner Poses That Are Twice as Nice

    You might picture yoga as a mostly solo operation — saying “om” while in Sukhasana doesn’t exactly require a buddy, after all. Plus, doing it on your own is a great way to re-center, relieve stress, and improve your overall health.

    But partner yoga is also a thing, and it’s def worth a try. After all, “yoga” means “union” in Sanskrit, and the practice is truly about connection — whether with yourself, the universe, or even another person.

    You don’t need to be boos or BFFs to do it, either — it’s all about what you’re most comfortable with.

    Yoga poses done with a partner

    • Seated Centering and Grounding
    • Back-to-Back Breathing
    • Seated Cat-Cow
    • Seated Forward Backbend
    • Double Plank Pose
    Domoyega/Getty Images

    Bridging 2 bods: Top 5 yoga moves for 2

    Yoga for two means double the fun and flexibility, right? If you’re up for it, here are the top five partner moves to try.

    1. Seated Centering and Grounding

    • Sit cross-legged, facing your partner, with your hands on each other’s knees.
      Modification: If sitting cross-legged isn’t comfy, use a folded blanket for added support.
    • Take some deep breaths as you gaze at each other. (It might feel awk at first, but wait a min — it can get deep AF.)

    2. Back-to-Back Breathing

    • Sit cross-legged, back-to-back with your partner.
    • Pull your shoulders back and relax your arms.
    • Start what’s called alternate breathing: When you inhale, your partner exhales, and so on.
    • Repeat for at least 10 breaths.

    3. Seated Cat-Cow

    • Start in Centering and Grounding position, facing your partner, and grab each other’s forearms.
    • Slide your shoulders down and back in unison and inhale as you lift your chest to the ceiling. Allow a little arch in your upper middle back.
    • Exhale and draw your chin to your chest, rounding your upper middle back.
    • Continue for a few breath cycles.

    4. Seated Forward Backbend

    • Sit back-to-back with your partner. One partner extends their legs straight out, and the other bends their knees and plants both feet flat on the floor.
    • The partner with straight knees folds forward at the waist as the other leans backward.
    • Alternate after 30–60 seconds to support each other’s weight.

    5. Double Plank Pose

    • One partner starts in Plank Pose, with wrists under shoulders and core braced. (Usually, this works best with the stronger, taller partner on the bottom.)
    • The other partner faces the planking partner’s feet and (carefully!) steps over their hips.
    • From standing, the top partner folds forward and grabs the ankles of the planking partner.
    • The top partner straightens their arms and engages their core while slowly lifting one foot up and (gently!) placing it on top of the other partner’s shoulder.
    • If that feels steady, do the same with the other foot.
    • Try to hold the pose for 3–5 breaths.
    • Come down one foot at a time.

    Om… why yoga with a partner, anyway?

    Posing with a partner carries many potential benefits, including:

    Enhanced communication and trust

    Partner yoga means leaning on someone else — both literally and metaphorically. At the same time, in a balancing act, you also need to hold the other person up.

    Whether you’re engaging with someone you barely know or your S.O., it can enhance communication and trust in all areas of your life.

    In a 2010 study from the British Psychological Society, coordinated nonverbal movement (like what’s needed for alternate breathing and couples’ poses) helped couples feel “more attuned to each other.”

    Partner yoga requires listening to your partner’s verbal and nonverbal cues, which requires a level of openness and vulnerability that may be beneficial in all types of relationships.

    Reduced stress and anxiety

    OK, so you’ve heard that yoga can help you de-stress. But when you partner up, you might be getting some bonus relaxation and relief through the power of touch.

    According to a 2020 review, physical touch can have a powerful calming effect that promotes mental and physical health and a sense of safety. When you practice yoga with a pal, a loved one, or even someone you’ve just met, it may help you feel a little more at peace in the world.

    Increased relationship satisfaction

    Trying out partner yoga with your S.O. not only will improve your back flexibility but also may improve your relationship.

    In a 2016 review, researchers noted a positive association between increased mindfulness (like the kind that yoga promotes) and better relationship satisfaction.

    Plus, while this research is pretty old, a 2000 study suggests that couples who try challenging new activities together feel an enhanced sense of relationship quality and romantic attraction. Who says you have to go skydiving when you can try couples’ yoga instead?

    Improved intimacy and sex life

    For intimate partners, doing couples’ yoga might boost arousal and sexual satisfaction. Some sexual wellness experts suggest partner yoga may help couples who are struggling with sexual dysfunction in particular.

    Although couples’ yoga isn’t sexual in nature, its emphasis on synchronized breath, posture, and movement just might carry over to the bedroom.

    Practicing good partner yoga etiquette

    Don’t get it twisted: Just because you’re in close contact doesn’t mean you can’t cross the line. Here are some tips for keeping things appropriately aligned during partner yoga:

    • Define boundaries. As in any relationship, setting boundaries with your yoga partner is a good idea to define your comfort zone and encourage healthy communication. Before you start, decide what you’re both comfortable with. If you want to stay away from stacked poses, say so!
    • Take it slow. Partner yoga takes a little extra finesse to get right. So instead of lunging straight into the flying albatross, start with something simple like back-to-back breathing.
    • Communicate. Throughout the process, you’ll need to communicate both physically and verbally to understand where the other’s at. If you’re uncomfortable, want to go slower, or want to stop, be clear and direct.
    • Have fun. It takes some time to perfect these poses, so loosen up (literally and metaphorically) and have some fun!

    How to find a yoga partner who will swipe right

    If you want to try partner yoga but don’t already have someone in mind who might be down to Downward Dog with you, here’s where to start:

    • Look up couples’ yoga classes in your area. Google FTW. Usually, you won’t need to bring a partner to class. You can connect with someone while you’re there.
    • Check your socials. Consider posting on social media to see if anyone you know is down to go — you might just get a chance to reconnect with an old friend too.
    • App(ly) yourself. Apps like Bumble, which is designed to help people meet new friends or even gym buddies, is a legit way to put feelers out for a workout partner. If you’re looking for love and yogic harmony, you might want to try a dating app.
    • Do it the old-fashioned way. Ask around. Text to your friends, talk with your yoga instructor, call your mom — eventually, someone should be able to direct you toward a willing (or at least curious) yoga partner.

    Bottom line

    Partner yoga, which involves doing joint poses, is great for intimate and platonic partners alike.

    Research suggests it may enhance communication and trust, reduce stress and anxiety, and increase relationship satisfaction. And trying it with your S.O. might just rev up your sex life.

    When you try it, just make sure you communicate boundaries and take it slow.

  • Sunshine in a Bottle: 12 Best Vitamin D Supplements

    Are you getting enough D? (Ummm, we mean vitamin D.) Well you better check because you need it for calcium and phosphorus absorption, bone health, and muscle growth and development.

    Your bod makes it when exposed to sunlight (and can get it from some foods), but sometimes you still might not get enough. In fact, about 1 billion people worldwide have a vitamin D deficiency. And about 50 percent of the population has an insufficiency (meaning they don’t have a full deficiency, but they’re definitely not getting enough vitamin D).

    Thankfully, if you aren’t getting enough of the D, you can take an over-the-counter (OTC) supplement. Not sure which one you should take? We got you — here’s a list of the best vitamin D supplements to take when the sun just ain’t cutting it.

    How we chose our best-Ds

    Knowing this is something you’re going to be putting in your bod, we held our picks to high standards. Here are the criteria we used:


    We put all of our products through a rigorous medical and business vetting process. This process checks whether companies are doing anything shady (like saying its products cure certain diseases), if their products use evidence-based ingredients, and if they’ve received any FDA/FTC warning letters. We only included products from companies that passed this process and have strict standards for quality and purity.

    Nutrient bioavailability

    There are actually two forms of vitamin D — D2 (ergocalciferol) and D3 (cholecalciferol). The only difference is in the chemical side chains, but both are well absorbed in the gut. Supplements can be made with either D2 or D3, but most research shows that vitamin D3 increases the level of vitamin D in your blood to a greater extent and for longer than D2 does. For that reason, we only included vitamin D3 supplements.


    Supplements are a dime a dozen — one Google search will show you thousands to choose from. We chose products that had great reviews from A LOT of people.

    Pricing guide

    • $ = under $15
    • $$ = $15–$20
    • $$$ = over $20

    Best vitamin D supplements

    Best vitamin D and multivitamin combo

    1. Ritual Essential Multivitamin Capsule — 60 count

    • Price: $$$
    • Supplement type: capsule

    Instead of being jam packed with every vitamin and mineral under the sun, this multivitamin was developed to fill nutrient gaps according to your sex and age. The company’s motto is “less is more” — so you aren’t getting unnecessary nutrients that you’re likely getting plenty of from the food you eat.

    Considerations: Before taking any supplement it’s important to check with a healthcare professional. If they’ve given you the thumbs up on a vitamin D supplement, but you’re wanting to go with the multivitamin combo, get another thumbs up for the rest of the vitamins included in this all-in-one option.

    How to take it: Take 2 capsules per day to receive 2000 IU (50 micrograms / mcg) of vitamin D for both men and women.

    Best subscription service vitamin D

    2. Care/Of Vitamin D Capsule — 30 day supply

    • Price: $–$$$ (various)
    • Supplement type: capsule

    Take a quick quiz and you have all your nutrient needs personalized based on your answers. Care/Of offers two vitamin D options: vegan D3 — which is sourced from algae — and a regular D3 (both 1000 IU or 25 mcg).

    Considerations: As fun as it is to rip open a personalized vitamin pouch with your name on it, this kind of service might end up costing you more money than taking a vitamin D supp on its own.

    How to take it: 1 a day capsule (1000 IU or 25 mcg) with a meal

    3. Persona Vitamin D Capsule — 28 day supply

    • Price: $–$$$ (varies)
    • Supplement type: capsule

    Another subscription-based company that has you complete a quick questionnaire to determine your personalized vitamin and mineral needs. Persona provides 3 vitamin D options:

    • Vitamin D: contains 1000 IU (25 mcg) in a gelatin capsule form
    • Vegan Vitamin D: contains 1000 IU (25 mcg) in a vegan-friendly softgel
    • DHA with Vitamin D: combines both heart healthy omega-3 fatty acids (225 mg DHA and 42 mg EPA) and vitamin D (1000 IU or 25 mcg).

    Considerations: Again, going the ultra-personalized route can wind up being costly since you get what’s tailored to you sent right to your door. So while it’s convenient (and cool AF), it’s prob cheaper just ordering a vitamin D supplement.

    How to take it: 1 capsule every day to get in 1000 IU (25 mcg) of vitamin D

    Best vitamin D liquid softgel

    4. Sports Research Vitamin D3 Softgels — 360 count

    • Price: $$
    • Supplement type: softgel

    This one will last you an entire year — at a reasonable price, too. Plus, it’s made without gluten, soy, or GMOs.

    Since vitamin D is fat-soluble, consuming it with a fatty meal can help your body absorb the vitamin. A 2015 study found that plasma vitamin D3 levels were 32 percent greater in people who took the supplement with a fat-containing meal compared to a fat-free meal. This specific supplement is infused with coconut oil, so the fat comes along with it!

    Considerations: Although the addition of coconut oil can help with absorption, it also means that folks with an allergy to tree nuts may need to choose a different D3 supplement. If you’re allergic to nuts, steer clear unless your doctor gives the OK.

    How to take it: Take 1 softgel per day, which provides 5,000 IU (125 mcg) of vitamin D.

    5. NatureWise Vitamin D3 Softgels — 360 count

    • Price: $
    • Supplement type: softgel

    This D3 supplement uses cold-pressed organic olive oil to help with absorption, so this softgel is a better option for people with tree nut allergies. It’s also free of the top eight major food allergens: wheat, soy, dairy, corn, eggs, peanuts, fish, and shellfish.

    Considerations: One downside is that this product isn’t vegan — the capsules are made with gelatin.

    How to take it: Take 1 softgel per day for 5,000 IU (125 mcg) of vitamin D3.

    Best vitamin D chewable tablets

    6. Carlyle Chewable D3 Tablets (Natural Berry Flavor) — 180 count

    • Price: $
    • Supplement type: chewable tablet

    These chewables are packaged in the USA and made in an FDA-regulated facility. With each chewable tablet, you’ll get 2,000 IU of vitamin D without any gluten, lactose, wheat, soy, or artificial flavors or colors.

    A lot of reviewers say these vitamins are super easy to chew, since they’re small and have a tolerable flavor.

    Considerations: These vitamins contain artificial sugar to keep them from tasting like bitter chalk. Artificial sugars are regulated by the FDA but can cause digestive issues for some people who are more sensitive to them.

    How to take it: Take 1 tablet per day with a meal — this will provide 2,000 IU (50 mcg) of vitamin D.

    Best vitamin D gummies

    7. Mama Bear Organic Kids Vitamin D3 Gummies — 80 count

    • Price: $
    • Supplement type: gummy

    Want a gummy supplement that tastes like candy but is actually good for you and any kiddos? These organic fruity gummies include strawberry, lemon, and orange flavors and support strong bones and immune health. Even though they’re advertised as kids’ vitamins, we promise they’ll benefit you too (and we won’t tell 🤫).

    Considerations: These gummies have a bit of added sugar (1 gram, to be exact) to make them tolerable for the little ones. They also use organic natural flavors and colors.

    How to take it: Adults and kids age 2 and older can take 1 gummy daily for 1,000 IU of D3.

    8. Nature’s Way Alive! Calcium + D3 Gummies — 60 count

    • Price: $$
    • Supplement type: gummy

    The addition of calcium and fruit/veggie powder sets this supplement apart to give your bones some extra love. Like vitamin D, calcium is important for strong bones — and your body needs vitamin D to help it absorb calcium. These gummies are also gelatin-free and gluten-free.

    Considerations: Due to the ingredients, a 2-gummy dose contains 25 calories and 7 grams of carbohydrates. And you’ll need to stock up on these — with 60 gummies per container and a dosage of 2 gummies twice a day, you’ll go through them quickly.

    How to take it: Take 2 gummies (2,000 IU of D3 and 520 mg of calcium total) twice daily, with or without food.

    Best vitamin D capsule

    9. NOW High Potency Vitamin D3 Softgels — 120 count

    • Price: $
    • Supplement type: softgel

    If you’re forgetful, you’ll like that you only have to take this supplement once every 2 days. They also come from a brand that’s known for high quality supplements and they’re free of the top eight allergens.

    Considerations: If you’re vegetarian or vegan, this one is a no-go since it’s made with bovine gelatin.

    How to take it: Take 1 capsule (5,000 IU or 125 mcg) every 2 days with a fat-containing meal.

    Best vitamin D drops

    10. Thorne Vitamin D/K2 Liquid — 1 fluid ounce

    • Price: $$$
    • Supplement type: liquid

    You get two fat-soluble vitamins in one with vitamin K and D in this liquid. A 2017 review found that having optimal intake of both K and D was important for bone and cardiovascular health.

    This product is also free of the major allergens and has simple dosing that can make it easy to use for both kids and adults.

    Considerations: Due to the addition of vitamin K, this may not be a good option for you if you’re on blood-thinning medication. Vitamin K can counteract the effects of those medications.

    How to take it: Take 2 drops one to three times daily (2 drops contain 1,000 IU or 25 mcg of vitamin D3).

    Best vegan vitamin D supplement

    11. Naturelo Vitamin D3 Capsules — 180 count

    • Price: $$$
    • Supplement type: capsule

    A lot of vitamin D3 supplements are made from lanolin (sheep’s wool), but that just doesn’t work in the vegan lifestyle. This supplement is made from wild-harvested lichen, which is a fungus. Since fungi grow outdoors, they’re exposed to UVB rays. 😎

    This product also doesn’t contain GMOs, soy, gluten, dairy, corn, nuts, additives, preservatives, or coloring.

    Considerations: It comes only in capsule form, which some people may not prefer, and it’s one of the pricier options on our list.

    How to take it: Take 1 capsule daily with food (5,000 IU or 125 mcg).

    12. Garden of Life mykind Organics Vegan D3 Chewable Tablets (Raspberry-Lemon Flavor) — 30 count

    • Price: $
    • Supplement type: chewable tablet

    If capsules aren’t your thing, these chewables are certified organic, non-GMO, vegan, and gluten-free. They contain a mixture of lichen and organic mushroom for D3. Mushrooms could contain more than 10 micrograms of vitamin D, depending on their UV exposure.

    This product also contains an organic food blend (a mixture of flaxseed, carrot, broccoli, cauliflower, and spinach) for added nutrients. Even the raspberry-lemon flavor is created with organic flavoring and no added sugar or artificial sweetener.

    Considerations: The quantity is on the small side. With only a 30-day supply, you’ll need to reorder more often.

    How to take it: Chew 1 tablet daily, which will give you 5,000 IU (50 mcg) of vitamin D.

    Why should I be getting the D?

    The sun doesn’t shine all the time, and it’s possible you don’t always get enough vitamin D from food. If you live in a place where it rains, sleets, and snows, it’s not always possible to get enough vitamin D from the sun.

    Certain individuals and populations are also at greater risk of vitamin D deficiency, including:

    • older adults
    • people with higher body weight
    • people in nursing homes or hospitals
    • people with higher skin melanin (darker skin tones)

    Another challenge: Your body needs UVB radiation in order to absorb sunlight and convert it to usable vitamin D3. UV radiation is considered a carcinogen and is one of the biggest reasons for skin cancer. Using sunscreen blocks UV exposure, which reduces your risk of cancer but also blocks some vitamin D-producing UV rays.

    Signs of deficiency

    When you’re deficient in vitamin D, your body will give you a heads up. Some common symptoms you may notice if your levels are too low include:

    Many of these symptoms could be coming from other issues too, so getting your blood levels checked can determine if you’re deficient.

    Other vitamin D benefits

    Vitamin D’s benefits go beyond bone health. A 2018 review found that vitamin D could potentially protect against the flu virus.

    Vitamin D is also important for a healthy pregnancy. Some research suggests that vitamin D deficiency during pregnancy is associated with preeclampsia and preterm birth.

    How to choose the right vitamin D supplement for you

    Before diving into the world of vitamin D supplementation, call up your doctor and get your blood levels tested. This is the only way you’ll know if you have a vitamin D deficiency. From there, your doc will be able to determine a dose that’s ideal for you.

    You may have noticed that all the vitamin D supplements on this list surpass the recommended intakes we mentioned earlier. There’s also a daily upper limit of 100 mcg (4,000 IU) for children over 9 years old, adults, and folks who are pregnant or breastfeeding. A severe deficiency sometimes requires a larger dose at first, followed by maintenance dosage.

    When you browse this list or go shopping for a vitamin D supplement, consider your specific needs. Do you prefer capsules, gummies, or liquid? There are a bunch of options, so pick one that works with your current routine and preferences.

    It’s also important to pay close attention to ingredients so you don’t choose a product that contains something you’re allergic to or that you avoid for personal reasons. Third-party certifications like United States Pharmacopeia (USP) and National Sanitation Foundation (NSF) are also a bonus!

    How and when to take vitamin D supplements

    So what’s the best way to take vitamin D supplements?

    Even if a supplement says you can take it on an empty belly, vitamin D seems to do best with a meal. This is especially true when paired with a meal higher in fat. One study showed adults taking vitamin D with a fat-heavy meal had a 32 percent boost in vitamin D blood levels after 12 hours compared to those taking the supp with a fat-free meal.

    Should you take vitamin D morning, noon, or night? Honestly, it’s up to you and your preferences. There seems to be no “ideal” time, although some research claims it may be best to take in the morning rather than at night. That’s because increased vitamin D levels may suppress melatonin — the hormone responsible for regulating our snooze cycle — according to a 2018 article.

    If you’re an expecting mama, vitamin D is usually recommended to be part of your daily supplement routine. You should confirm with your doctor how much is safe for you, specifically.

    The Recommended Dietary Allowances (RDAs) for vitamin D are:

    • Age 12 months or younger: 400 IU (10 mcg)
    • Age 1 to 13: 600 IU (15 mcg)
    • Age 14 to 70: 600 IU (15 mcg)
    • Age 70 or older: 800 IU (20 mcg)

    Side effects of taking vitamin D supplements

    When your body needs vitamin D and you’re taking the proper dosage, chances are you won’t experience any side effects.

    On the other hand, because Vitamin D is a fat-soluble vitamin (which means your body stores excess if you take too much rather than peeing it out), taking too much long-term can cause excessive build-up in your body and bring about some unwanted side effects.

    These could include:

    • nausea
    • vomiting
    • poor appetite
    • stomach pain
    • constipation or diarrhea
    • bone loss
    • kidney problems

    tl;dr: Always talk with a doctor before starting a vitamin D supplement (or any supplement, really).

    Other ways to get vitamin D

    If you’re not ready to hop on the supplement train, you’re able to get in vitamin D through food and sunshine (although it’s a little more complicated). There aren’t many foods that naturally contain vitamin D, but the National Institute of Health stating fatty fish and fish oils are among the best sources. The top 3 food sources include:

    • Cod liver oil, 1 tablespoon: 1360 IU (34 mcg)
    • Rainbow trout, 3 ounces: 645 IU (16.2 mcg)
    • Sockeye salmon, 3 ounces: 570 IU (14.2 mcg)

    Your skin also absorbs UV rays from the sun and coverts it into vitamin D. The amount you get is all dependent on time of day, cloud coverage, skin melanin, and sunscreen. Some researchers claim getting outdoors between 10 a.m. and 4 p.m. for about 5 to 30 minutes twice per week will lead to sufficient vitamin D synthesis.

    The bottom line

    If the sun ain’t shining (or you’re a stay-in-the-shade type), a vitamin D supplement can be a super effective way to meet your daily D needs. Just remember to check with your doctor to get the A-OK before you start taking a vitamin D supplement in the first place and figure out what dosage you need. Once you confirm that you definitely need the D (😏 ), use this list as your starting point for finding the supp that suits you best.