The Best Kettlebell Moves for a Tight and Toned Booty

How can I tell if I'm bloated?

Before I became a mom, it was easy for me to recognize the immediate signs of bloating. I only experienced it during PMS and the week of my cycle, but it always went away for a few weeks. Not only that, I used to be able to pinpoint which foods were the culprit of horrific period cramps and the inevitable gassiness that seemed to make my cycles 10x worse. Now, things are up in the air and I'm joining the ranks of other curious women who want to know what's considered bloating.

Dr. Connor says, "There are various symptoms a woman may experience if she’s bloated. Bloating may make you feel like your stomach is tight or full and can cause abdominal pain, swollen/distended stomach, flatulence, belching, and/or stomach cramps. It’s not uncommon to experience multiple symptoms of bloating at once."

I don't think I need to mention just how uncomfortable things can feel when experiencing multiple bloating symptoms.

What triggers bloating symptoms?

I mentioned my daily cycle as one of the reasons I knew I used to experience bloating, but there are more things that can trigger it. "Bloating occurs when your gastrointestinal or digestive system(s) are filled with gas or liquid and there are six common potential causes," says Dr. Connor.

She lists having gas as one of the first reasons. "It’s normal to experience symptoms of excess gas, especially after eating and/or drinking as you may have also swallowed small amounts of air. Certain factors may increase the likelihood that you experience bloating after eating, such as chewing gum, drinking carbonated beverages, and/or eating or drinking too fast."

Hearing this reminds me of the moments I was told to slow down when eating my food as a little girl.

There's also the chance that you have a food intolerance. I only speak for myself when I say that I'm only able to consume dairy in small increments and tomato sauce? Well, I can just forget that because lately my stomach skips bloating and heads right to nausea. What gives, you ask?

Dr. Connor says, "You can experience bloating if your digestive system has trouble breaking down certain foods. Common food intolerances that can lead to bloating include lactose intolerance, gluten intolerance, and/or fructose intolerance." Feeling mind-blown about possibly having a fructose intolerance? Same here, but Dr. Connor explains what happens when our body breaks down certain foods.

"There are also chemicals found in particular foods that can increase the chances of bloating after they’re ingested, including histamine (found in wine and cheese), caffeine, alcohol, sulfites (found in beer and wine), and monosodium glutamate (MSG – found in ripe fruit and cured meat)," she says.

If you're hearing someone play the world's smallest violin, it's me mourning the fact that my two greatest loves — wine and cheese — may not be the best things to consume together.

I can say it's been a while since I've been constipated, but only because my doctor all but demanded that I start taking probiotics and eating more probiotic-rich foods. Still, it always sucks when constipation happens which explains the bloating that tends to follow.

"When your large intestine absorbs too much water from your stool, it becomes harder and more difficult to pass. The resulting buildup of stool in your colon can lead to bloating, swelling, and stomach/abdominal pain, and you’re particularly susceptible to constipation if you’re not getting enough fiber, water, or exercise. Changes to your daily routine or an increased level of stress can also contribute to constipation and bloating," says Dr. Connor.

Somehow this is oddly comforting to know that stress can also be a culprit.

Like I mentioned before, starting your period is one of the reasons you can experience bloat. What Dr. Connor says next will occupy a space in your mind if you're never considered what happens during that special time of the month.

"Certain hormones, like estrogen, can cause your body to hold onto water, which can cause swelling in the abdomen. Estrogen can also interact with progesterone in your digestive system, leading to increased gas in your intestines. Bloating prior to your period may also be caused by the increase in volume in your uterus just before your period starts," she says.

I've been prescribed different medications after two of my surgeries and found that I experienced unusual bloating that led to horrific cycles. Dr. Connor says there's a reason why certain medications or supplements can cause this to happen.

"...fiber supplements can cause bloating or constipation when the supplement isn’t taken with enough water. Other medications that can lead to bloating and/or constipation include opioids like hydrocodone or oxycodone, non-steroidal anti-inflammatory drugs (NSAIDs) such as aspirin or ibuprofen, iron supplements, and antihistamines like Benadryl," she offers.

Although I no longer take Benadryl, I can confirm I experienced a ton of bloating when trying to combat my allergies.

Lastly, Dr. Connor says there could be underlying medical reason you're experiencing bloating. "People living with gastrointestinal diseases like Celiac Disease, an inflammatory bowel disease such as Crohn’s or ulcerative colitis, or irritable bowel syndrome are more likely to experience bloating, excess gas, and constipation."

She also says, "Underlying liver disease or cancers can also cause bloating in the abdomen, which is why you should talk to your doctor if you are experiencing prolonged symptoms associated with bloating, or if you’re having any additional symptoms such as vaginal bleeding, or pelvic pain, blood in your stool, difficulty swallowing, or any excess fatigue or unexplained weight loss."

What are some ways to reduce bloating in general and during PMS/menstrual cycles?

Dr. Connor says managing bloating can depend on what's triggering your symptoms. It's always best to schedule an appointment with your doctor if you concerned about your digestive health, but there are things you can do at home to provide some relief.

"At-home solutions include over-the-counter (OTC) medications like Gas-X or antacids that can be taken together or separately. Probiotics can also help reduce gas and restore the balance of bacteria in your digestive tract. Herbal remedies like peppermint, chamomile tea, or turmeric, can aid digestion, and peppermint oil can help relax muscles in the stomach that aid in the passing of gas."

She also suggests that you increase your fiber intake, incorporate exercise in your routine, and stay hydrated.

Everything You Need To Know About Stretching During A Workout

1. Why to Stretch: It’s not just for gym rats. According to Tipps, all of us, no matter how athletically inclined, should be incorporating stretching into our schedules.

“Many people ignore stretching when working out or just as a daily routine,” she says. “Stretching has an array of health benefits that serve as building blocks for longevity and physical well-being.”

Stretching increases flexibility, which improves range of motion in addition to improving workouts, and it delays the effects of atrophy later in life. It also aids posture and relieves stress. In terms of exercising, stretching has advantages both pre- and post-workout.

“Stretching increases blood flow to the muscles and improves your circulation,” explains Tipps. Because of this, failing to stretch beforehand can result in injury, and neglecting to do it afterward can lead to enhanced soreness and a longer recovery period. You’re also making yourself more susceptible to pain, inflammation, and tension in general, Tipps warns.

2. When to Stretch: Most people are at least vaguely aware of the benefits of stretching, but a lot of confusion surrounds when to actually do it during a workout. Contrary to popular belief, the heavy-duty stretching should be reserved for when you’ve finished exercising.

“After your workout is a better time to stretch with more dedication,” Tipps confirms. “Your muscles are tense, and they are tired and stressed in a good way. So stretching can help relieve that tension and reduce the soreness that results from working a muscle.”

Allot 10-15 minutes for these post-sweat stretches. Before your workout, simply stretch lightly, keeping the time to less than 10 minutes.

“Ease your muscles into the idea that you will be challenging them to perform,” Tipps instructs.

3. What to Stretch: Both of these stretch seshes should always address your arms, legs, and back, regardless of what areas that workout focuses on.

“There are different parts to each of these areas, so concentrate on those that your workout calls for that day, but don’t neglect everything else altogether either,” advises Tipps. “Remember, a lot of workout routines include compound exercises, which are multi-joint movements that work several muscles at one time.”

Although stretching might initially seem like yet another chore to add to your to-do list, its benefits are invaluable enough to no longer ignore. As Tipps encourages, “Stretch regularly, and over time you will reap the benefits and maintain your mobility.”

How do you stretch when working out?

There are quite a few stretches you can do when working out depending on what your body needs. No matter what you end up going with, remember not to force it — stretching should, well, stretch your muscles, but it shouldn't be painful! Check out these Pro Tips To Reach Your 2024 Fitness Goals, The Best At-Home Workouts, and 9 Easy Stretches You Can Do To Exercise At Your Desk for more ideas!

Is it better to stretch during or after a workout?

Nichole Tipps recommends saving your more intense stretches for after a workout. But don't be afraid to do a few easy stretches beforehand!

Yulin Kuang's Journey To "How To End A Love Story"

Some people seem to be born knowing they're destined to right, but some of us stumble into it and realize, "Hey, I'm pretty good at this." For Yulin, her journey to her debut novel How to End a Love Story takes the latter route. Her first dream, you make ask? To be an Olympic figure skater.

"...that didn't pan out so I turned to storytelling," Yulin admits. That pivot led her to set her sights on becoming an author as she began honing her creative writing skills via your classic marble composition notebooks. If you're still wondering if she kept some of them, the answer is yes!

The screenwriter and author then found herself drawn to other aspects of writing and film. She says, "I eventually fell in love with screenwriting and directing while in undergrad at Carnegie Mellon, and I spent my first decade post-grad concentrating on my filmmaking career."

Yulin Kuang's Approach To Filmmaking

It's a reason why her hard work and the stars aligned for her to adapt Emily Henry's Beach Read and People We Meet on Vacation.

When I ask what helps her approach the book-to-film trajectory, she credits writing fan fiction. This feels similar to Christina Lauren's own experience, further proving that fan fiction deserves the utmost praise for helping some of the best literary and film minds who ultimately birth what I could only describe as masterpieces.

Yulin says, "Fan fiction is where I first learned you could play with characters originated by someone else to discover what you’d make them do in your own version." Although it would be easy for anyone to snap their fingers and have their first pitches accepted by everyone, she learned to lean on what writing fan fiction taught her.

"Early in my career, I would pitch on book-to-film adaptations and I’d be like, 'Change nothing, just shoot the book!' And I wouldn’t get those jobs, because I didn’t have a clear “take” and because you can’t actually just shoot a book – adaptation is an art form unto itself. So onceI started approaching adaptation with more of a fan fiction mindset – 'What is my take on these characters and this world?' – that helped me approach the book-to-screen trajectory more successfully," she proudly says.

However, this doesn't mean she never questioned if she could still find ways to create new ideas. "...in 2021, at a time when everything else I was working on was an adaptation, I found myself wondering if I had anything original left within me," she remembers.

It's natural for creatives to experience moments of doubt, but Yulin has been able to turn the tide and discover untapped ideas in her mind. Just don't expect her to set her own expectations about any adaptations she's working on.

She says, "Know that I am an avid reader of romance and a frequent consumer of this genre across mediums, and I will be bringing everything I know going into these adaptations. But more specifically to Beach Read, which I have more creative ownership over as the writer/director."

How Yulin Kuang Relates To Her Main Characters In "How To End A Love Story"

And since How to End a Love Story is truly Yulin's own creative body of work, it makes sense that main characters Helen and Grant have pieces of her personality as well as her characteristics.

"I gave Helen all my hopes and insecurities from high school and gave her the alternate universe path where I had pursued publishing instead of Hollywood. I examined what might have happened if I’d grown into certain qualities I’ve actively tried to grow away from," she says of Helen Zhang.

Right away, readers get the sense that Helen is a whip-smart and hardworking, but her penchant for being cautious about her success also peeks through. Though she's written highly successful YA (read: young adult) novels, Helen waits with bated breath for the moment people will call her bluff. She's relatable because many of us wonder if we're simply cosplaying as versions of ourselves who've reached any level of success.

On the other hand, there's Grant Shepard. He's seemingly this cool, calm, and collected screenwriter who has a complicated past with Helen. Yulin says, "I gave Grant a lot of the qualities I’m proud of and/or have coveted as a working screenwriter, and I certainly relate to many of his thoughts on screenwriting and the current state of our industry."

The more the reader learns about Helen and Grant, the more it becomes obvious that there's more to them than meets the eye. Sure, they are complicated...but who isn't?

"At their core, Helen and Grant are just two kids from Jersey trying to make it in Hollywood, and of course I relate deeply to that," she says.

Yulin Kuang's View Of Rom-Coms

Based on Yulin's genuine interest in romance novels and the fact she's well-versed in adapting them, she knows what it takes to make rom-coms flourish. Her first take? "Romantic tension is key to any romance – I always need to know why our couple can’t be together now. The second that tension is gone, so is audience interest," she points out.

This explains why we can't get enough of reading books about it, listening to albums dedicated to it, or watching films that depict all levels of romance. Still, there are some people who approach the genre with a side eye.

"There seems to be a natural human suspicion of things that make us feel too good – like, 'That can’t possibly be good for us, that’s just candy!' I wonder if it’s something evolutionary at work," she says before doubling down. "You can’t argue with the fact that people absolutely fucking love rom-coms, and I will die on the hill that a well-earned happily ever after is both harder to achieve and more narratively satisfying when it’s pulled off successfully."

She's the type of writer who really appreciates a big kiss that's handled correctly onscreen, but she's also not afraid to "groan every time it's fumbled." But, she knows everyone still won't see romance the way she and so many others view it, but she doesn't really care.

"Ultimately, I don’t concern myself too much with changing minds that don’t want to be changed.There are enough smart people who recognize the power and value of rom-coms, and I’d rather spend my precious time creating art to surprise and delight the people with good taste."

Need I say that this is yet another reason why How to End a Love Story works so well?

How Yulin Kuang Wishes The World Would Celebrate AAPI Month

As much as she's vocal about screenwriting and rom-coms, Yulin also has thoughts about the way society-at-large talks about BIPOC creative artists. "There’s a real, 'This is important, eat your vegetables,' vibe to things. And while that might be true, it’s not the most appealing way to market or discover art," she says.

She admits this could be due to how many diversity-in-film panels she's attended. As a Black woman, the conversations I see every year during Black History Month seem to have a certain "Let's check this box so everyone can be happy" vibe, so I can imagine attending panels about diversity and inclusion can start to sound repetitive after awhile.

Yulin doesn't hold back when she says, "I’m a little jaded when people ask me diversity questions at this point. I don’t want to attract the kind of readers who are only showing up to be supportive of my Asian-ness. It’s a bit like showing up to a date where someone says, 'I’m so excited that you’re Asian!!!'" This is an analogy I can so get behind because it makes a lot of sense!

It's one thing to have representation, but I like to think it's always obvious when people are approaching the conversation in a way that 'others' BIPOC people. We're literally not asking for a trophy, but more so an acknowledgement that we shouldn't be excluded from conversations, spaces, and careers or treated differently.

This sentiment is shared by Yulin who says, "That’s the thing about me that I didn’t do on purpose, and while I’m glad you’re excited, I hope there are things that I did do on purpose that you find exciting, too" and feels there is a way to be a genuine ally.

"...support AAPI creatives by all means, and perhaps begin by celebrating us as individual artists even after the designated month ends. And where applicable, talk about our work like it’s candy, not vegetables. I’d rather be irresistible than important," she states.

Take a page from Yulin Kuang's book and pick up a copy of How to End a Love Story today! You won't regret it!