Carry a stylish gym bag with you that can double as a great stylish bag. Check out this link for 30 ideas! This way you can have all of your gym essentials at your ready with no excuses not to make it happen.

Jump off the subway a couple of stops early to sneak in more walking, meet a friend at lunch for a walk, take the stairs whenever you can and find ways to move more throughout your day. Even tapping your feet when you are at your desk makes a huge difference.

You may think it’s crazy to have an exercise band in a desk drawer; but you can do small toning moves at your desk sans equipment. My favourites include tricep dips off your desk chair, leg extensions while seated, twists with the desk chair as a prop and tiny squats just lift an inch and lower your butt when seated. If you aren’t shy with props, stash an exercise band in a desk drawer and do tricep extensions and bicep curls with it.

Yoga at your desk is possible! You can stretch your arms overhead periodically, twist out your back, do a quad stretch holding on to your desk chair or fold one ankle over the opposite knee and stretch out your hips.

Make a workout a social activity. Meet a girlfriend for the latest craze—Zumba, Barre, etc. and then grab a healthy meal afterwards.

Find a great DVD and do a quick workout at home in the AM or PM. There are so many options now with workouts ranging from 15-50 minutes in length. You don’t have to work out for an hour every day. As little as 20 minutes a day (if it’s intense) 3 times a week is sufficient. I love DVDs with chapters. You can do as little or as much as you have time for.

Go out dancing or turn on some tunes when you get home and dance around your living room. Music is the best motivator. Make some great playlists to do workouts to while you’re at it, and you’re more likely to stick with your exercise routine longer.

Make sure to always be armed with an arsenal of healthy snacks. Carry a mint tin full of raw almonds (perfect portion size for any nut), keep soya nuts, oranges, bananas, apples, Babybell cheeses and high quality low sugar protein bars in your bag, purse or desk drawer.

Never show up for cocktails on an empty stomach. Pop five to six raw almonds from your tin before you imbibe. Or if you are in a pinch ask the bartender for a few olives to coat your stomach before sipping your first drink. Order two appetisers for dinner or if you order a meal make sure to stick with just one extra—a drink, an appetiser or a dessert, not all three.

Honour yourself and make yourself a priority so you will always want to do something healthy every day!

Kristin McGee is founder of Bendigirl.

Food that is good for you to eat can often be just as nourishing when applied topically to the skin, too, so we asked Adrian Bryce, founder of Bryce Organic Skin Care, an organic skincare product company based in Boston that uses fresh, 100 percent certified organic ingredients, to share some lovely DIY spa recipes. He came back to us with this soothing and refreshing masque recipe using glorious avocados and hydrating cucumbers.

Easy as 1-2-3, combine the below ingredients for a concoction that will not only help firm and moisturise, thanks to the healthy fats and phytonutrients in avocados and the high water content of cucumbers, but it will also help to deep-clean pores, Bryce tells us.

Give this masque a try and let us know what you think!

Firming Avocado/Cucumber Masque Recipe

Ingredients:

1 organic avocado, mashed
3 tsp dry green clay
½ organic cucumber, pureed
1 tsp freshly squeezed lemon juice

Instructions:

1. Mix all ingredients in a mixing bowl; allow to chill for up to an hour in the fridge.
2. Apply a thick layer on face and allow to dry for 15-20 minutes.
3. Wipe skin clean with a warm washcloth, splash will cool water and pat dry.

Ear Candling Effects are Dim

While the Kardashians broadcasted ear candling at home, it turns out the research doesn’t hold a candle to the claims that this treatment will clean the wax from your ears, and do it safely. According to SpaEvidence.com, ear candling has almost no research at all proving positive results and in fact, has more research to support that it can cause serious damage. Instead of heading to the spa for a treatment that doesn’t work and carries the risk of burned skin, ask your doctor about safer ways to clean your ears.

Snake Massage, Schmake Massage

Popular in Israel and popping up on news sites everywhere, snake massage has been one treatment in the spotlight as of late. As three to six snakes slither across your body, a calming massage is reportedly the result. “You can get the same results from a therapist and throwing snakes into the mix is purely a marketing gimmick,” SpaFinder President Susie Ellis says. “Not to mention, replicating this sensation with a therapist offers a more hygienic option. To me, it’s a novelty treatment, something you don’t really need.” Plus, the benefits of massage lie mostly in deeper muscle stimulation, which is not something a snake massage could necessarily provide.

Detox Yourself of Ionic Detox Foot Baths

If you can see it, you can believe it, right? That’s just what ionic detox foot baths bank on, as a negatively charged foot bath claims to suck the toxins from your body, and the end result is brown water to prove it. Proponents claim the treatment can heal conditions from skin problems to kidney disorders, but critics—many of them scientists—say that it’s a hoax. One doctor tested water samples before and after; neither contained toxins, but the brown water came back positive for iron (aka rust). “A footbath, ionic or not, can’t detox your body or rebalance cellular energy,” Dr. Andrew Weil says.

Fish Therapy Can Be Fishy

Spas—always looking for a point of differentiation—picked up on this Turkish treatment a few years ago: Fish therapy, where fish nibble on a person’s skin and consume the dead areas, leaving the healthy skin to grow. One red flag to consider includes hygiene, according to Ellis. “The spread of infections from one person to another is a red flag. In addition, some spas are substituting other, cheaper, types of fish for the Garra Rufa with problematic results (nibbling becomes biting).”

Tarot Card Reading ≠ Spa Experience

While some truly believe in the practice of tarot cards, Ellis says she would caution against getting tarot card readings in a spa setting. “Personally, I feel spas could do without this service, but some really believe in it,” she says. “Spas that offer tarot card readings are preying on the vulnerable; it adds this element, or the potential, of an unsettling feeling that gives something to the spa experience that isn’t necessarily healthy.”

What exactly is a hammam you ask?  Think part serenity… part surprise… and brand new skin!

I learned just exactly what a hammam is on a recent trip to Istanbul, to research hotels for the Global Spa Summit.  After breakfast one morning it was decided that a trip to a local, authentic hammam was in order.

It was warm in Istanbul that week, and the afternoon sun had warmed the city.  We chose Cemberlitas (pronounced chem-behr-LEE-tahsh), a hammam built in the 1500’s in the old city section of Istanbul.   A careening taxi ride through the busiest streets prefaced our arrival at the hammam, which was neatly tucked away into the busy street façade.

After a brief introduction to the manager, we were escorted into the women’s area of the hammam.  I was handed a soft pink pestemal, or fringed towel, and led to the changing area.   I felt as if I had transgressed back to my first spa experience – I was a bit confused, wasn’t sure exactly how much clothing to keep on, or what would happen once the treatment started.  Deciding to treat it as any other massage, I removed my clothes and donned the pestemal before heading to the waiting area.

Before we entered the hammam, we had been given several domino shaped tokens, each labeled for a certain part of the treatment (hammam, massage, facial, etc.) and a small cloth bag.  A woman approached me and without saying much, took my tokens and led me into the main chamber, known as the sıcaklık (or caldarium).

A large domed ceiling punctured with holes allowed soft streams of natural light to seep through the warm, humid air.  A few women were resting on their pestemal on a large round marble surface, while others bathed at faucet alcoves along the perimeter of the wall.   One woman, covered in bubbles, was receiving a soapy massage by one of the other attendants.  My attendant took my pestemal, rather quickly, and laid it down on the outer edge of the marble stone and motioned for me to lie down.   I quickly settled onto the marble, partly due to my unease of now have nothing on and surprise of how quickly it all happened.

My anxieties quickly dissipated as the warmth of the marble eased my muscles; I had almost begun to doze when my attendant suddenly reappeared and, using the cloth I had been given now as a mitt, began scrubbing my entire body with moderate pressure to remove dead skin.  And there was enough of it.  After the exfoliation I received a wash of warm water from a tas, or copper bowl.  She then began a gentler, soapy massage using a larger cloth which she fashioned into an airpocket from which to squeeze bubbles.   To finish the bath, I was led into an alcove to a faucet where she washed my hair and all remaining soap away.

The traditional hammam treatment in the sıcaklık was followed by a massage, facial, and foot reflexology, but certainly the most memorable aspect of the entire afternoon was the time spent in the large round marble room.   I left feeling completely revitalised and jet-lag-free.   It’s so clear – not only how the practice has become such a tradition for citizens of Istanbul, and Turkey, but how it has also developed into a luxury for spa-goers worldwide.

More on Hammam from SpaFinder

Whenever possible, use only the freshest vegetables. “If they are not available, I strongly encourage frozen,” Chef Brian Sterner of Gideon Putnam says. “Canned vegetables are laden with salty water making it difficult to satisfy a low sodium diet.” Chef Sterner also strongly encourages supporting local farmers, who are likely to provide you with the freshest vegetables.

Choose grass-fed beef and free-range poultry for a healthier, leaner way to dine, Chef Sterner says. Here at SpaFinder, we also love chemical-free and humanely raised meat – it not only tastes better, it’s more nutritious than meat raised on commercial factory farms. Not to mention, it’s a more respectful way of raising animals for food. Sterner also believes in respecting animals by trying to utilise all they have to offer.

Instead of searing or sautéing, try steaming or poaching. “[It’s] a great way to cook utilising only the food’s natural fats,” Chef Sterner says. This tip can apply to other foods as well, not just vegetables.

Choose your seafood wisely. “Over-fishing of certain species is putting our future in danger,” Chef Sterner says. We’re big fans of the Fish Online In-depth guide to Sustainable Seafood from the Marine Conservation Society which provides an easy way to make better seafood choices.

Use almond milk in place of cream or milk. Famed French Restaurateur David Bouley makes ice cream with almond milk instead of cream. In fact, he uses almond milk as a substitute for dairy in general, since it’s healthier, contains fewer calories and gives dishes a slightly nutty taste.

Use buckwheat instead of rice or pasta. “It is actually a fruit seed that is related to rhubarb and sorrel, making it a suitable substitute for grains for people who are sensitive to wheat or other grains that contain gluten,” Bouley says. He frequently uses this substitution in his restaurant. Buckwheat also aids digestion.

Use a natural soup thickener. Kuzu, one of the world’s largest root vegetables, can act as a thickener for soups, Bouley says. At Essex Resort & Spa, Executive Chef Shawn Calley says that beans are a great way to thicken soups and sauces, too. “They can create great textures and flavours and you won’t have to use butter and flour.”

Cook with tea. Chef Calley has been trying to use more teas in cooking since it has such great health benefits. “Right now, I’m doing a black tea broth with a duck tortellini,” he explains. “Once again the flavours are great, so by infusing teas into your sauces, you add tons of flavour and you are staying away from butter and cream sauces.”

Use more nutritious breading. In addition to using Kuzu as a thickening agent, Bouley also uses it in other ways, like crushing it up to make healthy crusts on proteins or simply making crisps out of it. Chef Calley loves to use finely chopped walnuts to coat salmon or trout, which adds texture—and health benefits.

Use sweet potatoes. “Sweet potatoes are a great food with very high nutritional value; I put these in a gratin instead of all potato,” Chef Calley says. “The other thing I have been doing is a coconut milk and sweet potato puree with a seared scallop and a yogurt curry sauce. The taste is great and you would not even know how great it is for you.”

I recently caught a savvy news clip on the new Boeing 787 and couldn’t help but think, “wow…this is so cool.” In case you haven’t heard; the Boeing 787 is a new jet with the added pet name, “Dreamliner”. For once, it seems that there is more to brag about than additional legroom. Don’t get me wrong. They are bragging about legroom too but that wasn’t what really got my attention.

Amongst the Dreamliner’s many new innovations, there are two key features that control light during flight. For starters, new technology in digital window tinting allows the window-seated passenger along with the flick of a button to make the windows go dark. Gone are the sticky shades of yore. Note: if you are lucky enough to have the window seat, you’re in complete control of your flying universe, or so it seems.

The Dreamliner also allows the cabin crew to influence the colour of the light in the cabin and, on the ceiling of the plane. What’s this crayon palette really about? It means that they can gradually emulate sunrise on the ceiling of the jet, changing the colour to a sunlit blue sky as the morning appears. It’s great news for you, your body and your jet lag on those long, overnight flights which often signify the loss of a night’s sleep. We’re thinking that if the Dreamliner experience is as good as it seems, jet lag might just be a little bit easier to bear. Consider this: once the Dreamliner makes its way into everyone’s fleet, the next time you go to book that spa vacation, the flight itself might actually help you arrive more quickly into relaxation mode!

So, just how important is it to sleep in the dark whether on land or in the sky and what role does light play in our nocturnal life?

Just a little dip into the well-published world of sleep will reveal that we are all hard-wired to respond to light of all kinds. Why “hard wired?” Well, it goes back to our brain development and even to our ancestors who pragmatically understood the critical nature daylight played in their daily lives. Consider the rhythm of an average farmer’s day anywhere in the world before the era of electricity; up with the sun until day was done. There was no fieldwork that could be done in the dark. Later in the evening and depending on the time of year, the only available work light or reading light would be rather dim; emanating from candles, the family fireplace or eventually, gasoline lanterns. It wasn’t until Edison’s light bulb came into the picture that a typical “work day” could be extended. Today’s backlit eReaders, portable handheld devices and other commonplace bright lights that interfere with our brain’s interpretation of daytime “up mode” versus night-time, “sleep mode,” are only very recent sleep scene zappers.

Our ancestors were creatures of necessity; rising with the sun and sleeping with the moon; responding to the gifts of light brought forth by Mother Nature. No one checked an iPhone or Blackberry in the middle of the night.

The disruption to the amount of light we receive or absorb during the day and/or a change of the hour that we perceive “darkness” all have an effect on our sleep cycle (circadian rhythms) and, our moods. Melatonin, often referred to as the “hormone of sleep,” is secreted by the brain and critical to sleep. When it’s dark, our melatonin production goes up. If you are over-stimulated by light, (which typically happens during jet-lag) chances are your brain will not get the necessary melatonin release signalling bedtime’s approach.

Similarly, if errant light hits you during the course of a typical night’s sleep, chances are good that it might wake you too. At Bedtime Network, we often hear people say, “I have to leave the TV on to fall asleep, but then, I wake up in the middle of the night when I hear it.” Yes, noise is a factor, but this often has to do with the fact that the light from the television has changed. Perhaps it’s a change of programme or a simple, brightly lit advert that dances across your closed eyelids and reaches your brain. Suddenly, the lulling effect is gone and you are awake at 3 am.

Fortunately, there are a lot of easy steps to take to deliver the kind of ambient light desirable for a good night’s sleep.

Bedtime Network’s 5 easy tips for better night/light control:

1. Avoid television, computers and backlit handheld devices at least 90 minutes before bedtime. If you cannot bear to miss your favourite programme, tape it and watch it another time.
2. Avoid bright lights before bedtime. Soft lights (low-wattage bulbs) are more conducive to sleep.
3. Make sure your room is dark, dark, dark. If you live in a big city where there is plenty of street activity, consider double-backed shades.
4. Eye masks: there are a million of them on the market. If you feel it makes you look like Zorro, find one that is light, silky; whisper thin.
5. Nightlights: Not just for kids, we know. Try something small and discrete and very, very dim, especially if you’re in a strange hotel room. Obviously, safety is the first consideration.

While I never advocate staying “in the dark” for most things in life (knowledge is power after all), in the case of sleep, it’s a definite advantage. Now, if the airlines can just figure out how to give everyone power and control over their own window we’ll really have it made. And then again, there is always a sleep mask.

Sweet dreams!

Most of us live very busy and very stressful lives…too many emails to return, too many friends to stay in touch with, too much on our to-do list, too many decisions to make and NEVER enough time. We’re all walking around wondering, How am I going to get it all done? Our stress levels are through the roof.

Scientists have found that a lot of us suffer from what is called “Decision Fatigue”.  What they’ve discovered is we can only make so many decisions in a day, and the more decisions we make, the more likely we are to make bad decisions. Each piece of clutter is another decision that needs to be made; if there’s lots of clutter, then that’s lots of decisions, with lots of potential to make bad ones. Sounds stressful to me.

And when we walk through the front door at the end of the day, our goal should be to calm down, de-stress.  Our home is our sanctuary, right?  Except when you’re dealing with CLUTTER.  When you live in a cluttered home and walk through the front door and are confronted by your clutter, all you can think is, “I’ve got to deal with all this stuff.”  Clutter is a constant to-do list, a very, very stressful to-do list.

Here’s what happens when we encounter the clutter that fills our homes:

The first thing we see are the boxes of things to return by the front door.  “Another round of late-night online shopping. I should have never bought all that stuff.”

Then come the piles of post on the kitchen counter top. “What is in there, bills to pay, papers to file?  My files are already stuffed to the gills, so I’ll just shove all my papers in a grocery bag until tax time. But what if I need something? I’ll spend hours looking for it.”

While trying to cram clothes into the wardrobe to shut the door, we think, “I really need to purge this wardrobe, but what if I gain the weight back? Then I’ll have to buy the bigger clothes all over again.  I’d better start going back to the gym. Where are my gym clothes? I can’t find anything in this wardrobe!”

Do you see the cycle of stress clutter creates? Each pile, each overstuffed drawer is something to be dealt with. The equation is simple…eliminate the clutter, eliminate the stress. Less stuff means less stuff to deal with. Simple. Not easy, but simple. Eliminating clutter takes time and work, but the pay-off is huge.  Think how good it feels to walk into the kitchen that doesn’t have a sink full of dishes, or to open your wardrobe to see everything hanging neatly and by category.  Order creates calm, and calm equates to less stress.  If you want to de-stress…DE-CLUTTER.

Here are some simple steps to eliminate the clutter in your life:

• Stop buying so much stuff. The less you bring in, the less you have to deal with.
• Don’t be a weekend warrior and try to clear all the clutter in one day. It took a long time to build up, so you’re not going to be clutter-free overnight.
• Start in one room and work clockwise.
• In the beginning, work in 20-minute increments. Set a timer and tackle one pile.  Start with the easy stuff, trash, recycling or things that already have a home.
• Sort clutter into three piles: to keep, to recycle and to donate. Don’t forget to follow-up on donations. Take them immediately to your car or call and schedule a pick-up.
• Colour coordinate your clothes.  It’s the cheapest, easiest way to create order.
• Sort your mail over the shredder.  That way, the junk mail is immediately dealt with and won’t pile up.
• Enlist help if you need it.

Tracy McCubbin is owner of dClutterfly. Get some more tips & tricks over on the SpaFinder De-Stress Guide.

In a study published in the Journal of Investigative Dermatology, data from 70,000 vitamin-taking participants was collected and examined after a six year study. The results suggest that ingestion of retinol, a form of vitamin A, decreased the risk of melanoma by up to 40 percent and that further trials need to be held to determine a genuine link between the two.

While hopeful, researchers, doctors and we here at SpaFinder alike, all believe that the number one way to decrease your risk of skin cancer is to be sun-safe. Always, always, always use sunscreen whether you are going out for a few minutes or an entire day and try to limit exposure to direct sunlight. Wear a hat to protect your head, a commonly overlooked spot and think about using self-tanners as opposed to baking in UV-rays. Check your skin for anything abnormal and consult your doctor if anything looks out of the ordinary.

Keep in mind that you should consult with your doctor before starting any increased supplement intake as taking too much of any vitamin is never advised and can have harmful side effects.

You had this night planned for over a month. It’s a girls’ night out and you’re beyond excited to see your BFF who you see less and less frequently. After the initial hugs, air kisses and small talk you find yourself on the receiving end of questions that leave you feeling, well, a little uneasy. Suddenly you’re questioning the motives and the advice you’re getting. Is that tension that you’re feeling? Are you just being sensitive? And why does she vacillate between interrogative questioning and self-absorbed non-stop chatter about herself? Have things changed or was she always like this? Is your BFF more like a Frenemy?

We’ve all had that uncomfortable moment where we begin to question why we’re friends with someone. If the warning signs below sound familiar to you, it may be time for an Inter-Friention.

Me, Myself & I: She talks about herself incessantly but never asks about you or your life.

Emotional Vacuum: Every time you end a conversation with her you feel like she sucked the life out of you. It’s not even that she’s necessarily negative. She simply takes far more than she gives.

Unsolicited Advisor: You can’t fill her in on your life without getting an earful of advice when all you wanted to do was vent. It’s not like she’s even qualified to give advice – she’s an engineer whose personal life is a hot mess.

Ms. Snide: She manages to say seemingly nice things but you find yourself replaying her comments because they always leave you feeling like you were the brunt of a joke. Whenever you question her intent she makes you feel overly sensitive or stupid for not getting the joke.

Ms. Downer: She never has anything positive to say. By the time you hang up the phone you feel guilty for feeling grateful that you have your life and not hers.

Ms. Flake: She manages to cancel 3 out of 4 times you make plans. You only realised there’s a problem because last time, without intending to, you double-booked yourself.

Okay, so your closest girlfriend meets 3 out of 6 warning signs. What to do? Re-categorise the BFF and turn her into a friend. No need for a press release. Simply become unavailable. See her twice a year instead of twice a month.

The bottom line is this: Stress, no matter where it comes from, can negatively impact your health and wellbeing. Surround yourself with girlfriends who fill you up with what you want. And when it comes to friends, sometimes less is more.

Some of the happiest moments of our lives are spent outdoors. We all have recollections of these experiences—a blazing sunset, the scent of the ocean air, animal life encountered on a stroll through the woods, the view of a pastel sunrise from a mountaintop, a golden harvest moon or the fleeting glimpse of a Swallowtail butterfly.

In our modern world, most of us spend about 99 percent of our time indoors, which makes it very easy to forget our connection to the natural world. Bring the outdoors indoors as part of your wellness practice and it will bring about a sense of calm and optimism to your life!

Try these tips to experience a space in a whole new way:

1.  Accessorise with green plants:

•  Plants are natural air filters and bring life force indoors.
•  The colour green is restful and calming for our eyes.
•  They also absorb electromagnetic fields (EMFs) that are emitted from electronic equipment that can make us feel restless and interrupt our sleep.

2.  Place a water feature (i.e. fountain) or fish tank in your home:

•  Whether it is natural or man-made, people love to be near water. They gather around fountains all over the world.
•  A water fountain is relaxing to look at and the sound comforts us.
•  Hours can go by as we entertain ourselves by peering into a small fish tank or an aquarium. It makes us calmer because it reminds us that we are a small part of something grand.

3.  Fresh flowers are beautiful to look at and the fragrance reminds us of a lazy summer day:

•  Choose pastel colours which have a relaxing energy.
•  Keep it fresh – change the water every day.
•  As soon as the flowers start to wilt, throw them away.

4.  Take a walk in nature and bring some home to create a feeling of harmony:

•  Create a rock garden with stones you have collected.
•  Pine cones and acorns can make a beautiful centrepiece – place them in a dish with a candle.
•  Take your collection of sea shells and display them in a bowl with small soaps in your bathroom.

5.  Decorate with art that expresses the beauty of nature. Select a painting, photograph, poster or piece of artwork that inspires you.

Debra Duneier is an accredited LEED® Green Associate, Certified Eco-Designer, Feng Shui Master Practitioner, Creator of EcoChi®, Author of EcoChi: Designing the Human Experience.