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Every year on January 1st, I feel an urge to revamp my entire workout routine. I find myself looking for an inspiring and effective way to exercise that I can actually stick to with a busy schedule. After diving headfirst into the world of low-impact exercise and beginning my yoga teacher training in 2023, there was one emerging fitness trend that caught my eye in the new year: cozy cardio.

The trend is exactly as it sounds—a place where comfort meets movement. To delve into what’s given cozy cardio its claim to fame, we tapped certified yoga teacher and wellness enthusiast Jordan Hana for the inside scoop.

Ahead, Hana explains the origins of the cozy cardio trend, its benefits, and how to incorporate this low-stakes, high-reward movement into your week. If you’re ready to feel restored, rejuvenated, comfy, and cozy—read on.

What is cozy cardio?

Hana explains that cozy cardio—the viral trend coined by TikToker Hope Zuckerbrow—is a movement empowering women to redefine their cardio experience. The workout emphasizes a softer approach to fitness—starting with a cozy environment as opposed to a crowded public gym or running in your neighborhood. This is part of what makes cardio more attainable and enjoyable.

“Instead of a grueling and intimidating high-intensity workout, cozy cardio promotes low-impact, low-intensity movement at home,” says Hana. “Think of this: you wake up in your jammies, throw on some socks and sneakers, and walk on a treadmill while watching your favorite episode of a show you absolutely love. For me, this would be waking up in my cozies, throwing on a sweatshirt and sneakers, putting on Sopranos and walking leisurely—maybe i’d even bring my coffee with me!”

Jordan Hana

Jordan Hana is the founder & creator of The Arrow Methid—a fitness program that provides fun & invigorating fitness classes that challenge minds and bodies collectively through movement. The joy-filled variety of workouts span across Yoga (power & yin), Sculpt and Barre. Hana’s certifications include 200 Hour E-RYT (Corepower), Yoga Sculpt (Corepower), Barre (Barre Eclipse), Yoga Nidra (Soul & Steady).

“It’s all about not giving AF about what you look like, but rather doing it and enjoying it.”

Jordan Hana

Don’t worry if you don’t have access to a treadmill or other cardio-related workout equipment. Your cardio can look like a walk around your apartment, jumping up and down, dancing to your favorite song—anything that lifts your heart rate and brings you joy. Cozy cardio is all about defining movement for you.

Benefits of Cozy Cardio

Cozy cardio proves: movement is medicine. The trend supports choice and agency with your workout. Not only that, but it can inspire you to move in an environment that suits you best. (Complete with candles, your go-to TV show, and a favorite beverage.) At the end of the day, as an instructor, our goal is to get our students to move—and that’s exactly what you’re doing here, says Hana.

You’re Moving in a Safe Space

Hana also notes that another benefit comes from the saying: comparison is the thief of joy. Gyms and fitness studios can be intimidating. But doing cozy cardio in your safe space allows you to remove that barrier completely. With travel time eliminated, you’re also cutting out the potential cost of a hefty fitness membership. You’ve incorporated things that already bring you happiness while moving your body in a healthy way, so you associate the cardio now with something happy.

It’s Low-Stakes, but Effective Movement

Many of us aim for 5-10K daily steps. Cozy cardio can be a way to get yourself one step closer! Hana also notes that walking has so many benefits, including improving cardiovascular fitness, strengthening bones, reducing excess body fat, and increasing muscle power and endurance. So, if cozy cardio can help get you there—and enjoy it—LFG.

“I personally believe cozy cardio is a great form of exercise, especially for beginners, for someone to add in on recovery days, and/or for someone who’s looking to get more steps,” says Hana. “It helps create a POSITIVE relationship with exercise which is key to anything in life.”

It Supports a Healthy Relationship to Exercise

Cozy cardio can get a bit tricky if you start to near a plateau. When you’re not challenging your body in certain ways, such as putting strain on your muscles, your body tends to stay at a standstill—which is when most people begin to lose steam in their workout regimen.

Hana’s hope is that just beginning with cozy cardio and adding it in when necessary can inspire you to take it one step further and develop a healthy and positive environment for more challenging types of workouts to switch it up a bit. This doesn’t have to be a full-fledged change, but rather small adjustments, such as adding an incline in a treadmill or finding an online fitness program you like, such as Hana’s platform, The Arrow Methid.

How to Incorporate Cozy Cardio Into Your Routine

1. Align your schedule. When would be the best time to get in your cozy cardio workout? Consider your energy levels and free time. Maybe you do it first thing in the morning or perhaps you prefer it later at night. Get in tune with your vibes!
2. Set the mood. Think about some of the things you like best—your favorite candle scent, the lighting you prefer (dim, calm lighting perhaps), whip up your favorite bev (water with lemon, an Olipop, a tasty electrolyte mix—your choice). Put on comfy clothes (a robe, jammies, your favorite workout fit, sneaks you love), and maybe play some tunes or your favorite show.
3. Then GO! Walk on your treadmill, do some laps around your apartment, dance and jump around. If you prefer to stay inside and don’t have access to a treadmill, walk the perimeter of your apartment or walk the floors of your building. Even laps around your apartment garage can be more comfortable than a full-out run. If your workout becomes mundane, think of changing it up by searching for inspiration online.
4. Come back to your “why.” It’s a tip Hana can’t recommend enough. Your body does so much for you, and it’s important to take care of the things that serve you.

How often should you do cozy cardio?

Hana explains that with cozy cardio, there isn’t a split or set schedule—it’s dependent on the person, how busy you are, and how often you can fit this in. It’s all about finding ways to move that are enjoyable. If possible, aim for 150 minutes of moderate-intensity physical activity per week.

But it’s important to be realistic about where you are in your fitness journey and what feels doable. 30 minutes, three times a week can be a great place to start. Don’t have 30 minutes in your day? Move for 5-10 minutes! The endorphins will kick in and you’ll likely feel motivated to do more the next time around.

Trends are a reflection of our time, but they can also signal a fresh start—especially when it comes to the beauty industry. In honor of a welcome New Year ahead, we tapped a stable of beauty world heavy-hitters to help us sift through fleeting fads and pinpoint their best bets for 2024 beauty trend predictions.

While compiling the following beauty trends, we noticed that most fell into the skincare realm (a reaction to a consumer shift toward serums and moisturizers over makeup), and often speak to the sophistication of today’s buyer. The market may feel saturated, but skincare lovers are more educated than ever. They’re seeking out what actually works for them and are understanding the science as to why.

It’s an exciting, innovative time in the beauty world. The following 2024 beauty trend predictions feel like a hopeful response to that fact.

Featured image from our interview with Mary Ralph.

Quiet Luxury, The Beauty Edition

“The rise of ‘quiet luxury’ we saw come to the forefront of consumer consciousness in early fall ’23 is here to stay. A term initially coined for fashion—timeless, understated pieces that look expensive due to their high-quality materials—will influence the beauty industry as consumers seek effective, high-quality products that are both sophisticated and simple. (This doesn’t mean a steep price tag!)” — Monique Meneses, a 15-year former beauty brand consultant and founder of IOTA

Functional Fragrances

“In 2024 I’m pretty sure we’ll continue to see the rise of the functional fragrance movement as the next big perfume trend—where fragrance isn’t just about smelling good but is scientifically designed to be a powerful catalyst for mental well-being. I think we’ll see more scents that help with stress reduction and mood enhancement, ushering in a new era where fragrance not only awakens the senses but also contributes to a balanced mind and body.” — Rosie Johnston, Founder/CEO of By/Rosie Jane. 

Regenerative Aesthetics

“People are looking for a much more “natural” look now, particularly the younger generation. They are less interested in that “high cheek contour” and “extra full” lips—prejuvenation is much more popular. The trend is moving to less filters and less makeup, with more focus on skincare and anti-aging.” — SkinSpirit Physician’s Assistant Kristin Polega

Polega does recommend dermal fillers for that rejuvenated look, but not just any kind.

“I love Sculptra Aesthetic because we remove the “shock factor” that some people feel with filler. It provides a gradual build-up over time, so the results are subtle yet impressive when comparing photos.”

Scalp Care is Here to Stay

“Throughout 2023 we saw a comparison drawn between scalp care and skincare. As many companies move into the space and capitalize on the trend, our job as stylists is to further learn and educate clients about what we think are the most effective solutions available.” — Jay Small, Celebrity Hairstylist and Co-Founder of Arey

Regardless of hair texture, density, or style preference, Small recommends two things when treating the scalp at home.

• Ditch the added fragrance in scalp serums. “Scent is more for the experience and less about the health of your scalp,” Small explains. “I would also look for a water-based formula that is free of oil—preferably one that is backed by research and science.”
• Look for gentle products. “Scalp scrub doesn’t have to literally scrub your scalp!” Small adds. “The most common causes of buildup on the scalp are oil and dead skin cells. Using a product that is less abrasive and contains ingredients that target that build up is key.”

The Skincare-ification of Nails

“2023 was a big, bling-filled nail year where studded talons and metallics prevailed, but I predict that 2024 nail trends will be dialed down with more of an emphasis on flaunting the underlying healthy nail, à la the no-makeup-makeup looks that have prevailed.” — Dr. Dana Stern, Board-Certified Dermatologist and Founder of Dr. Dana 

For reference, Dr. Stern nods to fashion: “Helmut Lang’s spring/summer show models wore sans-serif typeface nails, which have a minimalist tattoo-like vibe. Jin Soon created a similarly chic, understated yet edgy look for Jason Wu’s show where black dots and lines were used over a clear base, again flaunting the underlying healthy, well-cared-for nail. Also, Holly Falcone created a clean, but playful and somewhat fanciful look for Sandy Liang’s 2024 runway show where nails were painted with an almost translucent pearly base and accented with satin bows and delicate gems, again flaunting the underlying clean, healthy nail.”

The Rise of the Trichologist

“A trichologist is a professional that studies the hair and scalp. Often we don’t know who to turn to for matters of scalp health—is it our dermatologist or our hairstylist? A trichologist bridges the gap between both, helping to diagnose and advise on everything from dandruff, hair loss, damaged hair strands, and overexposure to chemicals or styling. More and more I am speaking with hairstylists that are getting certified in trichology.” Jay Small, Celebrity Hairstylist and Co-Founder of Arey

Less Sameness on the Shelves

“Given the oversaturation in the market and overflowing shelves, as well as economic pressures across the board, I believe customers will invest in brands that are truly innovating with a clear point of difference that goes beyond trendy marketing. The last few years have seen a lot of ‘sameness’ on the shelves and I think we’ll start to see that fizzle in the spirit of focus and customer-led innovation.” — Stephanie DiPisa, CEO + Founder of Solara Suncare

Wellness 2.0

“The mind-skin-gut connection will inspire more brands to highlight how comprehensive well-being and physical appearance are interconnected as the lines between wellness and beauty become even more blurred.” — Monique Meneses, a 15-year former beauty brand consultant and founder of IOTA

Science-Backed Ingredients

“I think consumers will be moving past some of the latest social media-driven ingredients or marketing trends in a return to craving more science-backed, high-performing ingredients. Brands that take that seriously and remain transparent and focused in their expertise will continue to thrive.” — Stephanie DiPisa, CEO + Founder of Solara Suncare

Girl Dinner has entered the chat. IYKYK: it’s a medley of stray ingredients with snack vibes. Leave it to the ‘Tok to turn a low-effort meal into a trending phenomenon. A trend that—like most—comes with plenty of critiques. According to Gen Z, this solo supper has a cult following, and ‘girl dinner’ is blessed with its own hashtag. Ironically, the concept of charcuterie board-ish bites is far from revolutionary. A mealtime snack plate is centuries old. With satisfaction in mind, we’re taking our own spin on this style of eating. Scroll for simple, no-cook grazing menus—aka, humble healthy girl dinners.

Featured image by Michelle Nash.

What is a #GirlDinner?

A girl dinner is essentially a plate of small bites—a smörgåsbord of ingredients. It requires minimal effort and equally minimal prep. Think: an adult lunchable. It’s a grazing board of your favorite nibbles: a few pieces of cheese, crackers, veg, and hummus. A freezer waffle slathered in peanut butter with a glass of wine in hand. A bag of popcorn and a lone rotisserie chicken. You get the gist. In many ways, anything goes. In the best (and most random way) possible, a girl dinner is an unsophisticated charcuterie board. Your cravings—and pantry findings—take the reigns.

Are girl dinners healthy?

As with every viral trend, there’s controversy—and girl dinners are no exception. In theory, it’s innocent: throw together an assortment of whatever ingredients sound good. And according to Olivia Maher, the woman behind this popular concept, girl dinners should do just that: hone in on what you want. So in theory, they can absolutely be healthy.

On the other end of the spectrum, there’s the not-so-subtle hinting that young women should default to dainty, snacky meals. In turn, this reinforces gender stereotypes and, potentially, toxic diet culture. All of that to say, so long as you’re cobbling together enough balanced, wholesome ingredients to satiate you, girl dinners pass with flying colors.

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How often should you eat a girl dinner?

There’s no quota. But your intention matters. Say it’s the end of a long day and you want something low-effort. In that case, go for it. Compiling your favorite foods—and kicking your feet up on the couch—is a luxury worth relishing. It’s also a creative opportunity to reduce waste.

That said, if you’re meticulously mimicking low-calorie dinners you see online, it’s a slippery slope. Sparse plates can point to restrictive, comparative tendencies. Not the goal. Additionally, the point isn’t to prioritize ultra-processed foods. When in doubt, use moderation as your model.

Bread and Cheese: A Perfect Girl Dinner Pairing

Skim #GirlDinner on TikTok, and you’ll likely notice some form of grains and dairy (or dairy substitute). No surprise, as this combo is delicious. This popular pairing is a tale of two ancient foods—enjoyed separately and together for millennia. In fact, travelers, soldiers, and laborers often relied on bread and cheese, thanks to its portability and sustenance. Today, it’s evolved into a vast array of bread types and cheese varieties. Toss your favorites on a serving board and et voilà, you have a girl dinner.

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How to Make a Healthy Girl Dinner

As women, we’ve long been programmed to view food as the enemy (been there, experienced that). But at its core, girl dinners celebrate the simple pleasure of grazing for a meal. Just make sure you’re tailoring your small plate to two things: your own nutritional needs and your hunger level. If you decide to hop on the trend, consider the following guidelines—they’ll help you stay fuller, longer while keeping blood sugar in check.

Protein

Aim for 4-6 ounces of high-quality protein (poultry, eggs, cottage cheese, grass-fed red meat, sustainable seafood, etc.) or 1/2-1 cup of non-GMO soy, beans, or legumes. This is roughly a fist’s size of protein.

Starchy Carbs

A serving of starchy carbs (roasted potatoes, rice, crackers, bread, pasta, etc.). This is roughly 1/4-1/3 of your plate.

Fiber-Rich Veggies

About half your plate should be filled with colorful, fiber-rich produce—fruits and veggies like leafy greens, eggplant, tomatoes, and berries.

Healthy Fats

Last but not least, for hormone health, vitamin absorption, and satisfaction, don’t forget a serving or two of healthy fats: cheese, avocado, olives, nuts, etc.

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Healthy Girl Dinner Ideas

With the aforementioned guidelines, let’s get more specific with your healthy girl dinner:

• Protein: hard-boiled eggs (meal prep these in advance!), no-sugar-added beef jerky, deli turkey, rotisserie chicken, smoked salmon, Greek yogurt, cottage cheese, raw cheddar cheese, roasted edamame, smoked tofu, etc.
• Starchy carbs: toasted sourdough, pita bread, seedy crackers, corn tortilla chips, whole-wheat tortilla, rice, whole grain noodles, beans, potatoes, beets, banana, apple, etc.
• High-fiber veggies: cherry tomatoes, cucumber, baby bell peppers, celery, marinated artichokes, snap peas, small side salad, etc.
• Healthy fat: guacamole, nut butter, tahini, hummus, olives, full-fat cheese, etc.

Simple Recipes for Your Next Girl Dinner

To get your creative gears turning, these are a few no-fuss, minimal-prep recipes that totally pass for healthy girl dinners. Enjoy!

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Tuna and Avocado Niçoise Toast

No need to labor through an entire Niçoise salad. Instead, whip up these mouthwatering, protein-packed toasts. They’re rich in flavor and texture.

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Bruschetta and Tomatoes

This is a solid no-recipe recipe for a simple dinner or lunch. To make this extra girl dinner-friendly, sub the roasted tomatoes for jarred sundried tomatoes. Chef’s kiss.

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Smoked Salmon Toast

One more flavorful toast to add to your repertoire! Tangy mustard meets thinly sliced veg, smoked salmon, and fresh herbs. Hot tip: keep a loaf of sliced bakery bread in your freezer. When the restaurant-worthy toast craving strikes, you’re covered.

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Breakfast Grazing Board

Spoon out a generous portion of Greek yogurt, chop up any fruit you have on hand, add granola for crunch, and sprinkle on a few seeds. Breakfast for dinner is served.

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Work Day Breakfast Board

A simpler version of the breakfast board above, this throw-together meal has a little bit of everything: cheese, veg, fruit, hard-boiled eggs, and nuts. It’s the epitome of a healthy girl dinner.

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Simple Potato Salad

If you’ve done the leg work to meal prep your potatoes ahead of time, this girl dinner has it all—protein, carbs, and fat. Boil a couple of eggs, toss them with your pre-cooked potatoes, and your girl dinner just got a delicious upgrade.

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Grapefruit Avocado Salad

When it comes to this recipe, here are a few girl dinner tips: opt for pre-roasted and packaged beets (sold in the refrigerated section of most grocery stores) and use a bag of roasted chickpeas to save time. Otherwise, this plate of goodness comes together in minutes.

In a time where kitchens are typically customized within an inch of their smart refrigerators’ lives, it’s surprising how long islands remained just, well, islands. The standalone structures seemed to go on for years without much dramatic tinkering, until a relatively recent contemporary design trend: the waterfall kitchen island.

For guidance on the eye-catching style (where the counter extends to cover the sides of the island), I tapped the team behind some of the most stunning waterfall island installs I’ve seen yet, the all-women trio behind Dallas-based BuildTX Solutions.

Featured image of Camille’s kitchen by Michelle Nash.

Breaking Down the Waterfall Kitchen Island Trend

“What we appreciate most about the waterfall kitchen island trend is its ability to blend functionality with high-end design,” says Yelitza Mora, BuildTX’s director of business development. “It provides a seamless look that can make a kitchen appear more spacious and uncluttered. Additionally, the design offers added protection to the sides of the cabinets, which can be particularly beneficial in high-traffic areas.”

The streamlined look can also help with flow, creating continuity between the kitchen and other living areas. “This is important in open-concept layouts, where the kitchen is often visible from other parts of the home,” adds Mora.

And thanks to the availability of new, more affordable materials, like quartz and laminate, a waterfall island doesn’t have to destroy your budget. (Though nothing can truly beat the look and durability of natural stone.)

For clean-lined inspiration, we gathered up 12 striking examples of great waterfall kitchen islands, including some that feature Mora’s favorite custom touches.

12 Waterfall Kitchen Islands for Every Style (and Budget)

The Fluted Waterfall Island

Much like the waterfall kitchen island, the fluted trend isn’t going anywhere. “This new trend is everywhere, from walls to tile and furniture,” Daniella Villamil shared with us this summer. “It’s a beautiful way of playing with organic shapes and textures and we welcome it!”

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The High-Contrast Waterfall Kitchen Island

Up the drama by pairing a white marble waterfall countertop with dark-painted wood and cabinetry for even more visual interest.

The Butcher Block Waterfall

As striking as it is utilitarian, this wooden take on a waterfall island (or, in this case, peninsula) offers a slightly more affordable take on the trend while maintaining that continuous flow.

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The Built-In Waterfall Wine Fridge

Our absolute favorite way to blend form, function, and the waterfall look.

A Waterfall Island With Built-In Shelving

A waterfall island is a statement-making focal point enough on its own, but adding shelving to display things like cookbooks or artwork makes for a true storage showstopper.

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The All-White Waterfall Island

Why stop at the stone when it comes to continuity? Keep the streamlined look going by placing your “waterfall” over an existing peninsula and keep the baseboards (and outlets!) intact.

A Built-In Beverage Station

One of the coolest custom additions Mora has seen requested for a waterfall island installation.

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A Concrete Waterfall

For a more industrial spin on the modern kitchen trend, opt for cement or concrete countertops.

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Tuck in Your Dishwasher

“A clever way to maximize space in a small kitchen is to house an under-counter refrigerator or dishwasher in the waterfall element,” Mora notes.

Under Cabinet Lighting

Display your island like the work of art it is.

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Make It a Marble Statement Piece

Waterfall islands have a reputation for being pricey, mainly because of how much expensive stone (like marble) goes into creating the look. But think about it this way: if you go big on the island, you can minimal on everything else, à la Ashley Robertson. Just be sure to treat your stone if you do go with marble slabs since the material can be so porous.

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A Durable Quartz Waterfall Kitchen Island

And speaking of porous, opting for durable quartz over marble can easily solve that problem. Camille has always embraced the waterfall island trend (in bother her bungalow and her family’s Austin home). In the airy bungalow, she opted for Caesarstone Calacatta Nuvo to act as a neutral for their mostly white contemporary kitchen.