By Christina Flach
Celebrity Makeup Artist, Founder of Pretty Girl Makeup & I’m Too Busy Skincare

Let’s be honest—most of us don’t have 45 minutes every morning to layer serums, oils, and masks while sipping a green juice and journaling. If you’re juggling work, workouts, parenting, or just trying to survive the day, beauty routines need to be fast, effective, and stress-free.

As a professional makeup artist and entrepreneur who’s constantly on the go, I’ve perfected a streamlined skin and hair care routine that’s high-performance and time-conscious. Here’s your must-do, no-fuss guide to looking fresh and feeling fabulous—even when you’re too busy.

1- Cleanse Smart (AM + PM):

Forget double cleansing unless you’ve been in full glam all day. Use a gentle, hydrating cleanser that removes makeup, sweat, and environmental stress without stripping your skin. Bonus points if it also exfoliates—look for ingredients like lactic acid or enzymes to keep your skin smooth without added steps.

For a gentle yet effective cleanser that hydrates while removing impurities, consider:

La Roche-Posay Toleriane Hydrating Gentle Facial Cleanser

Time: 1 minute

2- Multitasking Moisturizer:

Use a lightweight moisturizer that includes SPF during the day and hydrating actives like hyaluronic acid and niacinamide. At night, switch to something richer if your skin needs it—but keep it simple. Your skin doesn’t need 12 products. It needs consistency.

A lightweight moisturizer with SPF that hydrates and protects:

CeraVe AM Facial Moisturizing Lotion with SPF 30

Time: 30 seconds

3- Serum That Does the Heavy Lifting:

If you have time for one extra step, make it a serum packed with antioxidants in the morning (like Vitamin C) or retinol in the evening. These are the real game-changers when it comes to glow, tone, and texture.

For a potent Vitamin C serum that brightens and evens skin tone:

La Roche-Posay 10% Pure Vitamin C Serum

Time: 30 seconds

4- Hair: Clean, Condition, Contain:

Dry shampoo is your best friend. Use it between washes to add volume and soak up oil. On wash days, choose a nourishing shampoo and conditioner that work with your hair type—ideally sulfate-free to avoid stripping. After the shower, use a leave-in conditioner or hair oil on your ends, then let it air dry in a braid or bun for easy, heat-free waves.

Leave-In Conditioner: For nourishing and taming frizz:

Garnier Fructis Sleek & Shine Leave-In Conditioner with Argan Oil

Time: 5 minutes (or less)

5- Keep a “Car Kit”

I always tell my clients: prep isn’t just what happens in the bathroom. Keep a mini touch-up kit in your car or bag—lip gloss, dry shampoo, facial mist, and blotting papers go a long way when you need a midday refresh between meetings or pickups.

Essential items for on-the-go touch-ups:

• Pretty Girl Lip Gloss: A hydrating gloss to add shine and moisture.
• Mukana Facial Mist: To refresh and hydrate skin throughout the day.
• Blotting Papers: To control excess oil and shine

Final Thoughts: Consistency Over Perfection

The secret to beauty for busy women isn’t doing more—it’s doing what works for you, every day. You don’t need to overhaul your routine to feel beautiful. You just need products that pull their weight and give your skin and hair what they need, fast.

Because you may be too busy for 12-step routines, but you’re never too busy to glow!

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Contrary to popular belief, the most epic coupling of all time isn’t peanut butter and jelly. It’s not even peanut butter and chocolate. It’s hydrogen and oxygen.

See, when two hydrogen atoms love each other very much, they bind with an oxygen atom and you get water. And that spicy threesome, my friends, is basically the foundation of life.

The human body is approximately 60% water — we can’t live without it. From the skin on your scalp to the tissue in your toes — your body depends on H2O to function properly.

That said, sometimes the classic water cooler can feel a bit basic considering all the flavors and vitamin enhancements that are out there for hydration these days.

One of the latest options is hydrogen water. You’ve probably seen advertisements or reels on social media. The enhanced H2O blend is said to offer a wide range of health benefits that may increase energy, boost immunity and decrease inflammation that leads to chronic disease.

But as the old saying goes: You can’t believe everything user Thirsty97 posts online.

Here’s what you need to know about the potential health benefits of hydrogen water.

We usually don’t even think about the small motions we repeat daily – typing, scrolling, lifting, reaching, etc. But over time, those motions can build up to something much more destructive – pain, stiffness, and even long-term damage. This gradual deterioration is known as a repetitive motion injury, and more than likely, you have experienced minor symptoms without even knowing it! 

Let’s look more closely at how our daily movement habits may be slowly damaging our physical health – and what we can do about it.

What Are Repetitive Motion Injuries?

Repetitive motion injuries (RMIs) occur when muscle groups, tendons, and/or joints are repeatedly used without sufficient rest or variation. Unlike a single episode injury, RMIs develop over time. Generally, a person might first notice mild discomfort or mild fatigue. But over weeks or months, this discomfort can morph into chronic pain, inflammation, or loss of function.

RMIs can occur in a number of areas, but most commonly occur in the neck, shoulders, wrists, elbows, and lower back—areas in which we may sustain strain without realizing it.

Habits That Might Be Hurting You More Than You Think

You don’t have to be an elite athlete or a construction worker to get a repetitive injury. Some of the most damaging behaviors come from our everyday environments.

1. Desk Work and Poor Posture

Have you ever sat at a desk for hours, pecking at a keyboard or a mechanism with your neck craned toward a screen?

The way we posture ourselves with desk work can create neck and shoulder tension, fatigue in the wrist, and compression in the lower back. When we don’t have an ergonomically designed workspace, a regular office environment can contribute to wear and tear over time.

2. Smartphone Strain

When we spend hours throughout the day scrolling social media or texting, we are putting repeated load on our hands, wrists, and upper back.

Repeated use of handheld devices is associated with “text neck”, thumb joint irritation, and decreased grip strength.

3. Repetitive Workouts

Staying consistent with exercise is wonderful, provided your plan is not lacking balance.

If you are a runner, lifter, or yoga practitioner, there is a risk of developing some type of repetitive strain if you perform too much of the same movement and/or muscle group. If you are not balancing necessary recovery, you are putting your body at risk of potentially damaging soft tissue.

4. Physically Repetitive Jobs

For persons who work in trade, food service, or assembly jobs, doing the same thing all day – bending, pulling, twisting, gripping – can be quite prevalent.

It is easy to dismiss these relatively small actions, but they can accumulate microtrauma to the body that can be more difficult to correct.

The Long-Term Impact on Your Body

Repetitive stress can eventually start to impact more than thermoregulation and tolerance.

Chronic inflammation and muscle imbalances can affect your daily life, where your ability to move is limited due to nerve compression or joint degeneration.

Treatments other than MODALITIES can be necessary for even simple functions, such as brushing your teeth, grocery groceries, or lifting your cup of coffee.

Early Signs You Shouldn’t Ignore

Some of the first warning signs can be less obvious:

• A dull ache after sustained work
• Tingling or numbness in your fingers
• Then there is muscle weakness or diminished grip strength.

For example, many do not note forearm pain ever being an issue on their “health radar” until they realize their effort to turn a doorknob or pick up a bag is compromised. These warnings are your body’s requests for change.

What You Can Do to Prevent (and Reverse) the Damage

The most effective way to deal with RMIs is to intervene early and make observable changes in your work habits.

Optimize Your Workspace

When using ergonomically designed equipment, everything is set up to maintain a neutral wrist, relaxed shoulders, and a healthy posture. If your monitor level is too low or high or if you’re not using a wrist rest, you can make small changes to improve your work setup.

Add Movement Breaks

By implementing simple movement breaks to stretch, change position, or walk around, you can improve your overall comfort during the workday. You could even stand up every hour for 1-2 minutes to relieve pressure on your joints and muscles.

Support Recovery

Muscle recovery tools, stretching programs, and topical relief products can reduce inflammation and tightness in muscles. Don’t wait until your pain turns chronic. Support your body with what it needs to recover.

Final Thoughts

Repetitive motion injuries do not happen in a day, but they might creep up quickly without you realizing it. Being aware is the biggest aspect. 

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

In a career spanning decades, actor, Emmy-winning producer, and author Sean Kanan knows all too well the pressures of trying to conform to an idealized standard of physical appearance. The charismatic actor, known for his roles in Karate Kid III, Cobra Kai, General Hospital, and The Bold and the Beautiful, Kanan has drawn from his own experience with the toxic culture of body shaming and shares his strategies for silencing critics and self-empowerment in this exclusive interview. One of Kanan’s most popular roles is that of karate’s bad boy and bully, Mike Barnes, in the Karate Kid III film, making Kanan’s powerful message of building resilience and personal accountability as a motivational speaker and anti-bullying advocate all the more poignant.

Photo by Raquel Krelle

As a motivational speaker, particularly during your recent TedX Talk on “How to be the hero of your own story,” and your talks for Boo2Bullying, a non-profit focused on youth empowerment and suicide prevention, you tackle themes of toxic body shaming and give actionable strategies. As one of your most iconic roles is that of a bully, how did this come to be something you speak so passionately about?

When invited to contribute to this article on body shaming, I found myself reflecting on my journey with weight and self-image. As a child, I struggled significantly with body issues, particularly grappling with gynecomastia—a condition characterized by excess fat in the breast tissue often caused by a hormonal imbalance. Bodybuilders disparagingly refer to this condition as “bitch tits.” For years, my childhood was overshadowed by toxic shame, humiliation, and self-loathing.

I quickly became a frequent target for bullies while remaining invisible to my peers. The torment manifested as cruel nicknames that only amplified my internal struggles and deepened my feelings of inadequacy. I vividly recall an incident where an uncle made a disparaging comment about my appearance in front of my parents, who attempted to silence him. In that moment, my adolescent mind clung to the hope that my parents were somehow oblivious to what was so painfully apparent to everyone else. Unfortunately, that was not the case, and the psychic scars from that moment still linger.

Body shaming often comes from those closest to us; well-intentioned comments can easily morph into judgment and criticism. This distortion creates an environment rife with shame, humiliation, and alienation—feelings no one should have to endure.

At twelve, I took my first steps toward change and persuaded my parents to enroll me in Weight Watchers, leading to significant weight loss. However, I still faced the daunting challenge of undergoing multiple surgeries to correct my gynecomastia, an experience fraught with severe and painful postoperative complications.

Photo courtesy of Sean Kanan.

Pursuing a career in acting, an extremely image-driven profession, with these experiences in your childhood, must have been challenging. How did you deal with negative comments as an adult?

Fast forward several decades, and I had built a successful acting career, yet I found myself grappling with weight issues once more. In 2014, I reprised my role as AJ Quartermaine on General Hospital and became painfully aware of the extra weight I had gained since my last appearance on the show nearly thirty years prior. The pressure to lose it quickly was intense, magnified by comments from both producers and viewers about my appearance. It was impossible to ignore the harsh reality that my weight had become a subject of public scrutiny, fueled not just by my employer but also by critical remarks in online chat rooms.

To my dismay, I soon received a new script that included dialogue from another character commenting on how my character had gained thirty-five pounds since their last encounter. I didn’t see myself as a victim; I understood that my appearance directly impacted my professional responsibilities, and I accepted this reality. The urgency to lose weight was driven by the anxiety that my career might be jeopardized.

Unfortunately, the ugly reality of body shaming only intensified my internal struggle, fomenting deep resentment towards myself and the world at large. Ironically, this resentment became a catalyst for change, propelling me into action. Ultimately, through determination and lifestyle changes, I successfully lost over fifty pounds and have managed to maintain that weight loss.

How do you feel your own experiences have impacted you as a motivational speaker and author?

I share my story to emphasize that I’m not an outside observer commenting on a social issue. I come from a place of empathy and lived experience. Yet, this article is not about me; it is about the broader implications and damaging consequences of body shaming and the importance of fostering a supportive and inclusive environment for all individuals, irrespective of size or shape.

Body shaming, much like other forms of prejudice, is a learned behavior. But where does this mindset originate? One possible source can be traced back to the classical period of ancient Greek sculpture, where perfectly proportioned alabaster statues celebrated physical ideals. These representations influenced cultural perceptions, planting the seeds that have grown into today’s societal expectations surrounding appearance. Today, these ideals are vividly illustrated in the filtered images saturating social media and the Photoshopped covers of magazines. The distinction between what is aspirational and what is utterly unattainable has become increasingly blurred, leading many to experience feelings of inadequacy.

Like most of life’s challenges, the solution is simple but not easy and requires action. It begins with taking responsibility. Society needs to move away from toxic shame that judges people based on their appearances and instead focus on encouraging healthy lifestyles and building a culture that celebrates positive body image. However, society is not a monolithic entity; it is composed of individuals like you and me. Each of us has a role to play in how we communicate about body image. While few people deliberately express themselves with cruelty, many act thoughtlessly, neglecting to consider that excessive weight can be influenced by medication or underlying health issues, rather than simply a lack of discipline or commitment. Civility and empathy should be our defaults, rather than judgment and condemnation. It’s essential to recognize that words hold power and can leave lasting, harmful effects.

Photo courtesy of Sean Kanan.

Your talks and your Way of the COBRA series of motivational self-help books have a distinct focus on accountability, proactive self-improvement, and strategies on how to achieve personal growth.  How do you balance this with self-acceptance in the face of body shaming?

On the other side of this issue, individuals grappling with non-medical weight-related challenges must also bear personal responsibility. This includes avoiding a victim mentality and the misconception that societal indifference is the sole problem. Instead, they should focus on adopting a healthy lifestyle that incorporates regular physical activity and mindful nutritional choices. These efforts should be for their well-being, not merely to meet external expectations. Embracing this attitude fosters a more holistic and empowering approach to body image and health. Rather than focusing on results such as inches lost and pounds shed, focus on creating a bulletproof process through healthy lifestyle choices. The results will come.

The human form comes in many varieties. Not everyone who has a healthy body looks like a Versace model. Some individuals carrying excess weight are healthy. But be honest with yourself. If your medical labs indicate a weight-related problem, do something about it. If you lack confidence and aren’t happy with how you look or feel, take action. Do it for yourself and your loved ones.

We live in the real world, which can be harsh. Don’t allow the haters and critics to dictate how you feel about yourself. If you encounter body shaming, flip the script. Use it as fuel to drive you toward the life you want to live. Maybe you have tried in the past to change your lifestyle. Maybe you haven’t succeeded. So what? Get knocked down seven times, get up eight. You may not be able to control the negative voices from outside, but you can control the voice inside your head.  Ignore the ones that ask, “What if you fail?”  Listen to the one that says, “What if you fly?”

Sean Kanan is a motivational speaker and actor known for his breakout role of Mike Barnes in the Karate Kid III film and Cobra Kai (Netflix), Deacon Sharpe on The Bold and the Beautiful, AJ Quartermaine on General Hospital and is the executive producer and star of the award-winning series Studio City (available on Amazon Prime and Tubi). He is also the author of the wildly popular series of award-winning books Way of the COBRA, Welcome to the Kumite, and Way of the COBRA Couples, available on Amazon and at WayoftheCOBRA.com.  His latest venture is as an entrepreneur and founder of Bad Boy Hot Sauce, available at  badboyeats.com.  

You can follow Sean Kanan on X at @seankanan and on Instagram at @sean.kanan

About the author: Charlene Bazarian is a fitness and weight loss success story after losing 96 pounds. She mixes her no-nonsense style of fitness advice with humor on her blog at Fbjfit.com and on Facebook at FBJ Fit and Instagram at @FBJFit.

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Carrying a child may feel natural, but it’s also a full-body workout that can lead to aches, imbalances, and fatigue if your muscles aren’t properly supported. Whether you’re lifting your little one onto your hip, bending over to pick up toys, or rocking them to sleep, your body—especially your back, core, and arms—is constantly engaged.

Building strength through targeted exercises makes these daily movements easier and helps prevent injury, improve posture, and boost long-term energy.

Below are must-do strength exercises designed to support your daily parenting or caregiving routine.

7 Strength Exercises for Carrying Your Child

1. Squats (Bodyweight or Goblet Squat)
   Strengthens your glutes, quads, hamstrings, and core for lifting and carrying with stability.

• Stand with feet shoulder-width apart.
• Lower into a squat as if sitting back into a chair.
• Keep your chest up and knees behind your toes.
• Rise back up through your heels.

Optional: Hold a dumbbell close to your chest, as if you’re holding a baby.

Reps: 3 sets of 10–12

2. Farmer’s Carry
   Mimics the act of carrying a child; improves grip strength, posture, and core stability.

• Hold a weight (like dumbbells or kettlebells) in one or both hands.
• Walk slowly and steadily for 20–30 steps, keeping your shoulders back and core tight.
• Switch sides if using a single weight to stay balanced.

Reps: 3 rounds of 20–30 steps

3. Bent-Over Rows
   It strengthens the upper back and arms to offset the strain of holding a child on one side.

• Hinge at your hips and keep your back flat.
• Hold dumbbells and pull them toward your ribcage.
• Squeeze shoulder blades together at the top, then lower slowly.

Reps: 3 sets of 10–12

4. Glute Bridges
   Why: Supports your lower back and boosts hip strength for safer lifting and movement.

• Lie on your back with knees bent, feet flat.
• Press through your heels to lift your hips.
• Squeeze your glutes at the top and lower with control.

Reps: 3 sets of 12–15

5. Side Plank
   Builds core and oblique strength—important for carrying on one hip and avoiding imbalances.

• Lie on your side with your forearm under your shoulder.
• Lift your hips to create a straight line from head to feet.
• Hold, then switch sides.

Hold: 30–45 seconds per side, 2–3 sets

6. Overhead Press
   Strengthens shoulders and arms—essential for lifting your child overhead or into strollers and cribs.

• Hold dumbbells at shoulder level.
• Press overhead while keeping your core engaged.
• Lower back down with control.

Reps: 3 sets of 8–10

7 Cat-Cow Stretch + Child’s Pose
Eases tension in your spine, shoulders, and hips, especially after a long day of holding or chasing little ones.

Cat-Cow:

• On hands and knees, alternate arching and rounding your spine.

Child’s Pose:

• Sit back on your heels, stretch arms forward, and relax.
• Hold each pose: 30–60 seconds, repeat as needed

Smart Tips

Start light: Focus on form before adding weight.
Breathe: Exhale during effort, inhale on the return.
Listen to your body: If something hurts (not just “burns”), stop.
Consult a professional: If you’re recovering postpartum or have chronic pain, check with a trainer or physio.

Being strong enough to carry your child isn’t just about muscles—it’s about resilience, confidence, and showing up with energy each day. Adding just 15–20 minutes of strength training a few times a week can make a big difference in how you feel, move, and care for yourself and your little one.

Remember, the goal isn’t perfection—it’s progress. You’re already carrying a lot, and these exercises will help you carry it all just a bit easier.

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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As told to Marnie Goodfriend

May 22, 2025, is the first World EoE Day.

Three years ago, my son was diagnosed with a condition that caused a lot of stress and lifestyle changes in our family. A year and a half later, I was experiencing some burning and tightness in my chest every once in a while — but like many moms, I was focused on caring for my son and ignored my symptoms. The feeling was different from heartburn and seemed more like a burning muscle inflammation to me. But it wasn’t bothering me all the time, so I didn’t get it checked out.

Come summer, I suddenly had trouble swallowing and breathing at the same time. I thought the panic I was experiencing from not being able to swallow was causing my breathing problems or that maybe I’d developed a new allergy. I remember my son’s doctor encouraging me to take care of myself, but I didn’t really know what he meant. I was minimizing the stress I was under and not talking to anyone about it or taking care of my body. Instead, I was trying to get everything right as a mom and overlooking red flags that something was wrong.

Eventually, I went to an allergist who determined that I was allergic to mold, so I figured I must be really sensitive and my other symptoms were related to the allergy. But the symptoms kept happening, so I finally saw my primary care doctor who was completely dismissive. I told him I was having episodes of choking and having trouble swallowing and breathing. I asked if my mold allergy could be the cause of it. “Mold can’t do that,” he told me, but he didn’t offer any other explanation. My gut was telling me something was very wrong, but when he said that, I thought maybe it was all in my head, maybe it was panic or anxiety. I was completely deflated.

My symptoms continued on and off through the fall, and around Thanksgiving, I started to notice a change in my swallowing. I wasn’t just having trouble with food. Now I was having trouble swallowing in general, and it felt like there was something stuck in my throat. The burning in my chest and the breathing issues that went along with it were happening a lot more often. Lying flat, lifting things and doing physical labor all seemed to make it worse.

I saw a gastrointestinal doctor (GI) in January who spent a lot of time with me and recommended I get an endoscopy right away. I was pretty lucky that she listened to me, and I didn’t have to go through a bunch of other steps before getting the test. That’s when I was diagnosed with classic
eosinophilic esophagitis (EoE), a chronic condition that causes inflammation in the esophagus, and it was determined that my acid reflux was pretty severe.

I felt angry and worried. I tried not to go down the internet rabbit hole, but what I did read confirmed that EoE is a chronic condition that always has to be managed. I was upset. I didn’t need one more thing to manage in my life. I also learned that there are several reasons you can develop EoE. I’m somebody who believes that there’s a root cause for what’s happening in your body. If you can identify it, you can do a lot of healing on your own, but after going through the whole process with my son, I was exhausted at the thought of doing that again for myself.

Ironically, I had a unique understanding of EoE because my close friend’s son, Jeric, was diagnosed with the condition when he was 8. I knew the long road his family went down to understand what was causing the disease and learn how to manage his symptoms. His mother, Heather, and I have been friends since I got married and our kids grew up together, so I was with her while she was navigating his symptoms and through his diagnosis. Going through all the invasive testing is hard on a little boy, and I saw how it took a toll on her. But watching Jeric go through the same challenges I am now facing reassured me. If a young boy can get through it, surely I can too.

Today, I’m in the early stages of trying to understand what’s causing my condition. Necessary body functions, like swallowing, are difficult. My GI started me on corticosteroids and another acid-reducing medicine. I also decided it was time to see someone who could look at my body as a whole, too, and found a general practitioner who specializes in functional medicine. I don’t want to be on steroids because they are causing side effects like arthritis symptoms. If I miss a dose, my throat swells, the burning I often feel increases, and I get a fever. It feels like a bit of an experiment, and I don’t like that.

Our bodies are made to heal. But right now, something is getting in the way of that process for me. So, for now, I’m following what my GI has suggested and am trying to get my body healthier so it can better fight EoE. I know I’ll have to manage the condition for the rest of my life, but I’m determined to get to a place where it’s not causing such severe symptoms.

I’m exercising more, meditating twice a day and doing breathwork. I pay close attention to my diet, eating only unprocessed whole foods and eliminating some foods that are known to cause inflammation and allergies. I’ve already identified some foods that make my symptoms worse, so, in some ways, this has been a good wake-up call for me. It’s hard to eat outside of the house or go out to restaurants and find something that won’t trigger my EoE. Who knew tomatoes are in almost everything?

What I’ve learned through this journey is that, if your body is telling you something, listen to it, and find somebody who takes their time and believes you. I think women in particular are often dismissed by healthcare providers who tell us our medical problems are all in our heads. It’s so important to find people who will advocate with you, who are genuinely dedicated to investigating what’s going on with our bodies and what we can do about it.

Resources

This educational resource was created with support from Sanofi and Regeneron.

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