Category: Fitness Advice x Motivation

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Fitness Advice x Motivation Sweat

How Working Out Gave Me The Confidence To Quit My Job And Pursue My Dream

A few weeks ago, I did something I never thought I’d be able to do.

“This’ll be my last two weeks here,” I told my manager at my cushy bank job. “I am leaving to focus on my writing.”

Buried under a mountain of student debt, I thought I’d have to put in at least 10 more years at the full-time grind before I could redirect my career toward my dream: freelance writing. It’s unstable, unpredictable, and requires a serious daily hustle just to stay afloat. How could I manage that and make enough money to pay my bills at the same time?

The secret, I discovered, was in exercise. Yes, really.

A few years ago, around age 26, I realized I needed to make a change in my life and I joined ClassPass. I’d never exercised, always hated gym class, and couldn’t even touch my toes! I figured I’d sign up for the program for a trial month, just to say that I tried working out and found it wasn’t for me.

But taking workout classes was actually a game-changer. I learned valuable lessons that gave me the confidence to quit my full-time job and pursue my dream.

Today, my career is in my hands. I’m completely independent—with no one to answer to, but also no one to provide guarantees in terms of money or benefits. And because of exercise, I’m more ready than ever to take this on. Here’s what working out did for me.

I found discipline.

When it comes to working out, showing up is more than half the battle. You can come up with any number of excuses to skip that workout class. But if I signed up for a fitness class and didn’t show up, I’d get slammed with a hefty cancelation fee—far too high for my then junior–editor salary to weather. So I’d trudge to class, motivation be damned.

Working out taught me to show up and follow through with my intentions. If I didn’t feel up to exercising, but I showed up and worked up a sweat anyway, I’d feel amazing afterward.

I realized the same thing happened with the freelance work I started dabbling in after my 9-to-5. Of course, I never wanted to spend a few extra hours writing in the evening after a full day at the office, but opening my laptop was the equivalent of showing up to a fitness class. The freelance work demanded that I follow through with my intentions and commitments to my clients. And the discipline was well worth the payoff in personal satisfaction and growth. Just like my body would feel fantastic after an hour of bootcamp, my mind and spirit soared with each assignment I accomplished.

Discipline, it seems, is a powerful tool for self-improvement.

I made sacrifices.

When you want something so badly, whether it’s hitting the finish line of a half marathon or writing a travel guide for National Geographic, you’ve got to make sacrifices that take a while to pay off.

To find the time to exercise consistently on top of everything else I was doing, I had to give up time I would have otherwise spent socializing or catching up with The Real Housewives. I did it, begrudgingly, until I hit the 6-month mark and started noticing positive changes in my mental health and my appearance. Suddenly, all those “sacrificed” hours felt worth it—those small, momentary indulgences I had given up actually yielded amazing long-term rewards.

I applied that mindset to my freelance work and spent my energy networking, learning how to run a business, writing for hours into the night, and building the financial safety net I’d need to jumpstart the next stage of my career. I said yes to every opportunity that came my way.

Devoting all that time to work instead of something more fun felt frustrating, until I finally saw a serious uptick in my skills and opportunities to do what I love.

Like each push-up, squat, and downward-facing dog, every word I wrote pushed me toward becoming my best self and making my dreams a reality.

I failed…

When you’re trying everything from bootcamp and boxing to yoga and pilates for the first time, you’re going to fail—a lot. Working out taught me to accept my failures and move forward from them—a crucial lesson for someone who wants a career pitching articles that some editors will ultimately reject.

…and I kept trying.

It’s not easy to pick yourself up after falling out of crow pose, one of yoga’s simpler arm balances, and try again. Falling didn’t hurt much physically, but it was certainly a bruise to my ego. Why can’t I just do it right? I wondered.

Practice became the key to success, and Keep trying became the mantra of my life. I was determined to nail that crow pose and gave it my all until finally, like magic, my knees gracefully lifted atop my elbows and I was floating—body and soul. I realized that if I could balance in crow, I could certainly find a way to balance creativity and money in my career, and I’ve finally nailed it.

I took on more.

I never thought I could be a person who enjoyed working out. I used every excuse in the book to get out of P.E. as a kid and avoided the gym like the plague as I got older.

But when I devoted myself to exercise in my mid-20s, I found myself taking on harder and harder classes. The challenges were addictive, and I began chasing harder opportunities and filling my schedule with more freelance work than I thought I could accomplish. When I pushed myself, I created opportunities to impress myself. And that gave me confidence.

Exceeding my own expectations, both at the gym and at the keyboard, has pushed me to reach my potential and push the limits even higher. You’ll be amazed at what you can accomplish with a conviction and a commitment to follow through.

I prevailed.

It’s been a long, sweaty journey to get to this point. I resigned from a stable, full-time office job to make my way as an independent writer. Working out taught me that everything great in life starts with just a single step, and when you put all those tiny steps together, you can climb to heights you never thought you could reach.

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Fitness Advice x Motivation Sweat

Mastering The Minimalist Workout

Many of us have witnessed the rise of minimalist practices on our social media feeds and in our physical surroundings. With countless tips and tricks at our fingertips, life itself has become simplified in many ways, and who’s complaining? Given the rapid growth of the trend, there’s a new minimalist-inspired habit we can all feel excited about: minimalist workouts.
Gone are the days when gym goers were advised to spend two or more hours a day training to notice results. Unless you’re a competitive athlete, this chunk of time isn’t a prerequisite for reaching your health and wellness goals. As it turns out, less could very well be more. Read on for a few best practices that will help you embody simplicity during each sweat sesh.

What is minimalism?

Minimalism was introduced into mainstream thought by dynamic duo Joshua Fields Millburn and Ryan Nicodemus thanks to their popular documentary, books, podcast, and website. According to Millburn and Nicodemus, “Minimalism is a tool that can assist you in finding freedom. Freedom from fear. Freedom from worry. Freedom from overwhelm. Freedom from guilt. …Freedom from the trappings of the consumer culture we’ve built our lives around.”
While many assume a minimalist lifestyle automatically entails having fewer material possessions and decreased commercial consumption, there’s much more to the concept. In truth, minimalism varies from person to person, but it always involves a common thread of consciously eliminating excesses to focus on what’s most important.

Bringing Minimalism Into the Gym

In terms of exercise, what’s most important is our health and wellness. Can we all agree? When striving toward our goals, remembering the notion of quality over quantity is essential. A kick-butt training regimen isn’t about mastering the latest and greatest equipment-dependent glute kickback. Rather, the foundation of a successful, sustainable regimen is a focus on what’s been proven successful—and the removal of unnecessary bells and whistles.
Contrary to popular belief, you don’t need to exercise longer. You need to exercise smarter! If your training approach is centered on full-body workouts, high-intensity intervals, and compound movements, you’ll experience major benefits. As a personal trainer, this has been my go-to approach for clients with busy schedules.
Not everyone can dedicate themselves to lengthy gym workouts five to six times a week. Full-time work schedules and family responsibilities take priority, and when this is the case, exercising is all about maximizing effectiveness with what time you do have. Jump into the tried-and-true non-negotiables and get your hands dirty. Get in, get out, and get the results: That’s how minimalism translates into an exercise regimen.

Give it a go!

Ready to try the minimalistic fitness approach for yourself? Test out our no-frills, superset-centric* routine next week…and knock out a few more to-do’s in your newfound free time.

Monday

  • 4 × 12 Squat Superset with 4 × 10 Burpees
  • 4 × 12 Overhead Presses Superset with 4 × 60-second Plank
  • 20 minutes of Cycling

Wednesday

  • 4 × 12 Deadlift Superset with 4 × 10 Pull-Ups (assisted if necessary)
  • 4 × 12 Push-Ups Superset with 4 × 15 Ball Slams
  • 15 minutes of Sprint Intervals

Friday

  • 4 × 24 Weighted Lunges Superset with 4 × 12 GHD Sit-Ups
  • 4 × 12 Hip Thrusts with by 4 × 12 Kettlebell Swings
  • 5-minute row + 15 minutes of Rowing Intervals

Saturday

*New to supersets?

Supersets involve alternating two distinct exercises without resting in between, which can increase the intensity of your workouts without making them more complicated. For example, Monday you’ll start with 12 squats followed by 10 burpees, repeating the superset four times before moving on to your overhead press–plank supersets.

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3 Lessons I Learned From Competitive Bodybuilding

It takes nothing more than a quick scroll through Instagram’s “Explore” page to find a steady stream of women confidently flaunting their hard-earned muscles. We approve! Of course, this comes as no surprise considering the consistent growth across the sphere of bodybuilding and weightlifting in recent years. That said, as a woman who dedicated three years of her life to competitive bodybuilding and grew a strong social media following in doing so, I know all too well that the realities and lessons of the body-building community go far beyond those carefully curated images. Read on for a few lessons I wish someone had shared with me at the start—the good, the bad, and the ugly.
If you’ve ever thought about pursuing bodybuilding, this may be your guide in making your best decision yet!

Taking My First Steps

I leapt into the world of bodybuilding feet first without a trace of hesitation. After several years spent working through an eating disorder, an abusive relationship, and a sexual assault, weights offered me a gleaming chance at empowerment. The gym symbolized strength in both its figurative and literal senses. Figuratively, I was healing and slowly moving toward wholeness. Literally, I was gaining muscle and growing more attuned to my body.
I walked over to the weights day in and day out, choosing to show up for the personal evolution I was witnessing. As the weight of the dumbbells and barbells I worked with increased, I appreciated having tangible proof of my expansion. I took that and RAN. I harnessed those feelings of competency, power, and self-assurance, then actively worked to replicate them in other areas of my life. In a world that I thought had condemned me, weightlifting taught me to take up (and revel in) more space.

My First Lesson

There’s a noticeable shift in energy—both individual and communal—when a woman becomes an advanced bodybuilder. While thousands upon thousands of women are successfully changing the dynamic, weightlifting has long been a man’s sport. There have been countless times when I’ve been the only woman in the gym bellying up to a rack, and just as many times when I’ve received sideways glances and lingering stares. Although intimidation may be a common response for others faced with this energy, it triggered quite the opposite response in me.

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As the months and years passed, I had chiseled away a conditioning routine that I was exceedingly proud of. My internal strength mirrored the lines of separation in my shoulders, back, and legs. When I walked into the gym, every ounce of reservation melted away. I was in my space, in my territory, and on my stomping grounds. I looked in the mirror and watched as a scarred woman suddenly transformed into someone untouchable. I moved the weight just as I had moved my emotional mountains. I welcomed the looks of surprise and gladly fed my ego—allowing myself to become my own Wonder Woman incarnate.

My Second Lesson

What I didn’t realize at that time was how deeply this sense of empowerment was tied to my physical image. Bodybuilding is an interesting sport. As competitors, we spend thousands of hours meticulously crafting our bodies in hopes of acquiring the stamp of approval (and the win) from a panel of judges. In reality, we have nothing more than 30 seconds to contort, contract, and convince.
As a bikini competitor, there are additional layers that, unfortunately, are not widely shared. I retired my bedazzled suit in the fall of 2016 after completing my first run through the NPC national circuit. My body fat was sitting at 8 percent, my muscles were crisp, and my angles were strong, yet there was so much more to nailing the overall package.
To be a contender, you need the perfect makeup, hairstyle, jewelry, shoes, bikini cut, bikini color, bikini connectors, tan, breast size, posing, politics, and on it goes. Each judge has their own set of opinions on each of these matters, and every competitor invests every ounce of energy they have into swaying them.
By the time I had made the decision to walk away from the competitive world of bodybuilding, I had realized that much of my life existed in contradiction. I spoke of self-love, body positivity, and fluidity, however I simultaneously tied my worth to receiving accolades solely determined by how “good” my body looked under wildly unnatural circumstances. Not only that—I soon felt the inevitable hit to my self-confidence. No longer sporting what we refer to as “stage lean” conditioning and publicly stepping away from bodybuilding shows, my body image suffered. Drastically.
The hard truth is, the mind grows accustomed to what it sees toward the end of competition prep, which warps reality for the bodybuilder. I was no longer striving for a healthy look. I aimed for the impossible and unsustainable, believing that it was the only path to enoughness. Imagine if your worth was tied to one image of yourself, and suddenly that image started to change. The mental obstacles of working away from that all-or-nothing thinking are unavoidable. This is something most competitors face post-show and it takes considerable time to overcome.

My Third Lesson

Let’s shuffle back in time just a bit and talk about achieving the perfect package (or look for those new to the terminology). Nailing it takes unwavering devotion and thick blinders. Many onlookers watch bodybuilders strut their end results, but are unaware of the level of investment and repercussions the competitors have accepted to get there. Bodybuilding is truly an extreme sport and, in many cases, a dangerous one. Unfortunately, many people don’t realize this until they experience it first-hand. This was the case for me.
When I decided to compete in the national circuit and push for an IFBB pro card, my initial dedication morphed into shrinking tunnel vision. In an effort to control all the variables that might threatening a less-than-victorious outcome, my relationships, engagements, and responsibilities suffered. Everything in my life was dictated by my training and meal schedules. Over time, my flawed prioritization of my focus resulted in me pulling away altogether. This went far beyond giving up a flourishing social life. Sadly, I wasn’t there for those I care about most. This is one aspect of my bodybuilding journey that I so badly wish I could change.

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My need to be considered “the best” resulted in me attaching my entire identity to success in a sport that rested solely on physical appearance. When the internal dialogue of chasing a physical outcome is paralleled by compliments from friends and strangers alike, it’s understandable how this distortion develops. We’re human, and it’s easy to see how quickly someone can spiral toward determining their worth as a human being by something as temporary as their outer shell alone. This is something we’ve all experienced to some degree or another. Unfortunately, I was altogether consumed.
Even as I began untangling the mess I was living, I remained far too lean for far too long in an effort to protect what I had spent so much time building. I wrestled with the conceptual change involved with transitioning from bodybuilding to body-living. My self-love, self-image, and hormones took a major hit. Now, coming up on two years later, I’m still dealing with the health-related aftermath. Looking back on my life’s bodybuilding chapters, I realize my current body is just as different as it is perfect. In fact, I love it far more now than I ever have before. Why? Simple–it’s mine. It’s a shame it took me so long to appreciate this.

Your Takeaway

Competing in bodybuilding shows was entirely my choice. To this day, I can say it was done without an ounce of regret. I am who I am today because of it. I’ll always have a passion for weightlifting, but the love has shifted drastically. Now, I move my body purely for myself. What a revolution!
With a sprinkling of both light and heavy notes, these are my lessons and experiences. Mine. They aren’t destined to be yours, nor are they applicable to the population of athletes at large. Whatever you choose to pursue, I hope you allow yourself to make a fully informed, heart-guided decision.

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I’m With The Band: Mastering Resistance Band Workouts

If you frequent the gym, chances are you’ve seen fellow gym rats sporting stretchy bands during their workouts. From fit mamas to competitive powerlifters, resistance bands offer amazing benefits for everyone interested in stepping up their fitness routine. Resistance bands are lightweight strips of elastic used to stimulate both muscular stretching and contraction.
You can use resistance bands for everything from dynamically warming up your hips prior to your squat workout to getting your glutes burning between weighted exercises. And while you can achieve these results with other equipment, what differentiates resistance bands is their effectiveness as a training approach of their own.
That’s right, ladies: Resistance bands offer a workout solution that meshes with long work days, frequent travel, and even post-injury rehabilitation. Read on to learn how just a few bands can afford you a killer workout that will progress you toward your health and fitness goals.

Why reach for the band?

Training with resistance bands has the potential to help individuals comprehensively improve their performance. Resistance band exercises correspond to a broad range of goals and circumstances and help you develop diverse capabilities. They do so by incorporating numerous fundamental training aspects during any given session—from flexibility, strength, and power, to core isolation, fat loss, cardiovascular activity, mobility, balance, coordination, agility, and speed. The simple structure of resistance band exercise allows for countless objectives to be addressed efficiently.
According to Dave Schmitz, physical therapist, personal trainer, and founder of Resistance Band Training, resistance bands can be used to develop both functional strength and metabolic conditioning protocols. The resistance created when working with bands is vastly different than the resistance of traditional dumbbells and barbells. Instead of providing constant resistance throughout an entire movement, resistance bands leverage ascending resistance. As the range of motion increases, so too does the work output necessary to complete the exercise. This type of resistance also allows the velocity of any given movement to change and accelerate, which is how the body adapts to create improvements in power. These neurological modifications result in a somatic understanding and ability to use force to generate power, which can translate to a wide variety of daily activities.

Types of Resistance Bands

Resistance bands vary not only in type, but also in size and shape. Some even feature handles and loops that make certain movements easier. Consider which of the following will work best for you as you develop your own resistance band regimen.

Therapy Band

Therapy bands are most often used for rehabilitation-focused exercises. These have a wide, flat surface and are about 4 feet in length.

Compact Band

Like therapy bands, compact bands are also about 4 feet in length, but are tubular rather than flat and typically have a handle attached to each end. Compact resistance bands can be used for both upper and lower body movements, depending on placement (which we delve into below!).

Fit-Loop Band

Fit-loop bands are similar to therapy bands in that they lay flat. That said, they’re looped rather than being a single strip of elastic. Fit-loop resistance bands are best used for lower body movements. Hello, shapely glutes! Fit-loop resistance bands can range from 4 inches to 2 feet in length, and you’ll make your selection depending on your desired level of difficulty.

Figure-8 Band

Figure-8 resistance bands have two plastic handles connected by a tube that’s the shape of a figure-8. The two handles on a figure-8 resistance band makes it especially useful for upper body movements.

Ring Resistance Band

Like figure-8 resistance bands, ring resistance bands are tubular-shaped with two handles. This band is continuous in its construction, thus the comparison to a ring. That said, ring resistance bands are shorter—having, on average, a 1 foot circumference. The handles on ring resistance bands are soft and flexible, as opposed to the plastic handles characteristically seen on figure-8 bands. These bands are often used for lower body exercises, but are best for regimens that diverge from those typically performed with fit loop or compact resistance bands.

Lateral Resistance Band

A lateral resistance band is a single strip of tubular elastic. It has Velcro cuffs on each end that are attached to the ankles for lower body exercises. These bands are especially useful for movements that target the hips and thighs.
Resistance bands comes in different colors, which represent different tensions and levels of resistance. Many brands code their resistance bands, and it takes nothing more than a quick glance to ensure you’re buying the level of resistance best fit for your needs. No matter what type of band you settle on, it’s best to buy several different resistance levels to ensure you’re working each body part at your greatest intensity. For example, a band meant for your lower body will need a bit more tension than one used for your upper body.

Breaking a Sweat

For a total body workout, combine the following exercises in a band-based routine:

Front Squat

Targets: Quadriceps, Hamstrings, Glutes, Core

Reach For: A Compact Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Assume a firm stance with your feet about shoulder-width apart and the middle of the band secured beneath them. Your shoulders should be retracted, your core should be engaged, and your chin should be in a neutral position. Hold one handle of the band in each hand and bring the top of each band around your shoulders . Your arms will be in what’s called the front rack position. Lower into a squat, pushing your bum backward as you imagine yourself sitting back into a chair. Rise back to standing and repeat.

Squat + Press

Targets: Full Body

Reach For: A Compact Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Assume a firm stance with your feet about shoulder-width apart and the middle of the band secured beneath them. Your shoulders should be retracted, your core should be engaged, and your chin should be in a neutral position. Hold one handle of the band in each hand. Hold your arms at shoulder level as if you’re about to initiate the press. Lower into a squat, pushing your bum backward as you imagine yourself sitting back into a chair. In the bottommost position, your thighs should be parallel with the floor. Be sure to keep your hands at shoulder-height. Slowly raise to standing, pressing the handles into the air as you stand. Finish by bringing your arms back down to shoulder-height and repeat.

Lying Glute Bridge

Targets: Glutes, Hamstrings, Quadriceps, Core

Reach For: A Fit-Loop Resistance Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Lie on your back with your knees bent and your feet flat on the floor. You should be able to brush your heels with your fingertips. Position your band just above your knees. Pressing through your heels, drive into a bridge position by raising your hips and bum off the floor. Focus on squeezing your glutes rather than hyperextending your back. Keep your shoulders and neck anchored to the floor. As you raise your lower body, push your legs against the band to separate them further, extending until you feel the tightest resistance in your glutes. Return your legs to center and return your bum to the ground. Repeat.

Side-Lying Clamshell

Targets: Glutes, Quadriceps, Lumbar

Reach For: A Fit-Loop Resistance Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps per side


Lie on your side with your hips and knees bent to 90 degrees. Loop the band around your legs, just above your knees. Pull your knees apart, focusing on squeezing your glutes to drive through the movement. Keep your hips square and facing forward. Hold the final position for 2 to 5 seconds. Slowly close your legs and return your knees to the starting position. Repeat.

Band Pull-Apart

Targets: Chest, Triceps, Rhomboids

Reach For: A Compact or Figure-8 Resistance Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Stand with your feet shoulder-width apart. Your shoulders should be retracted, your core should be engaged, and your chin should be in a neutral position. Hold one handle or end of the band in each hand with an overhand grip with your arms fully extended in front of your body. Imagine zombie arms! They should be parallel to the ground. Pull the band apart by squeezing your shoulder blades together until the band brushes your chest. Slowly return to the starting position and repeat.

Bent-Over Row

Targets: Back, Biceps

Reach For: A Compact Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Assume a firm stance with your feet about shoulder-width apart and the middle of the band secured beneath them. Your shoulders should be retracted, your core should be engaged, and your chin should be in a neutral position. Hold one handle of the band in each hand and fully extend your arms. Your palms should be rotated in and facing each other. Hinge at the hips until your trunk is nearly parallel with the ground. Your arms should be reaching toward your feet. Keeping your core engaged and shoulders retracted, pull each band toward your abdomen. Squeeze your shoulder blades together and draw your elbows back until your hand approach your hips. Return to the starting position and repeat.

Upright Row

Targets: Shoulders, Traps

Reach For: A Compact Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Stand in a firm stance with your feet about shoulder-width apart and the middle of the band secured beneath them. Your shoulders should be retracted, your core should be engaged, and your chin should be in a neutral position. Hold one handle of the band in each hand with an overhand grip. Keep your hands close together and your arms fully extended. This is your official starting position. To perform the movement, lift your hands toward the ceiling while keeping in overhand grip. Raise your hands to shoulder height. Your elbows should be pointing out and your shoulders should not hike up to your ears. Return the band to the starting position and repeat.

Pallof Press

Targets: Full Body

Reach For: A Compact Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps per side


Loop or attach the middle of the band to a fixed object. Stand in line with and perpendicular to the chosen object. Your stance should be firm with your feet about shoulder-width apart. Your shoulders should be retracted, your core should be engaged, and your chin should be in a neutral position. Hold one handle of the band in each hand with an overhand grip. With bent elbows, bring your hands toward your midline until they’re directly in front of (or even brushing!) your chest. Extend your arms and push the band straight out in front of your body. Keep your entire body in s straight line—no rotation at the hips or trunk! Imagine you’re holding a plank, with nothing but your arms moving. Pause with your arms fully extended for 3 seconds. Return the band to the starting position with your hands at your chest and repeat.

Bicep Curl

Targets: Biceps

Reach For: A Compact Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Assume a firm stance with your feet about shoulder-width apart and the middle of the band secured beneath them. Your shoulders should be retracted, your core should be engaged, and your chin should be in a neutral position. Hold one handle of the band in each hand with an underhand grip. Your arms should be fully extended in front of your body, with your hands resting outside of the hips. Lift the handles to about chin height, or wherever your arms are bent into a complete curl. Your elbows shouldn’t leave the sides of your body and should remain pointing downward. Return the band to the starting position and repeat.

Overhead Tricep Extension

Targets: Tricept

Reach For: A Compact Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Sitting on a chair, place the middle of the band beneath your bum. Hold one handle in each hand and stretch your arms overhead. Bend at your elbows roughly 90 degrees or until your hands are near the back of your neck. Turn your palms so they’re facing upward and press through your elbows until your arms are completely extended. Return them to the starting position behind your neck and repeat.

Side Plank With Row

Targets: Full Body

Reach For: A Compact Band

Rep + Set Scheme: 2 to 4 sets of 12 to 15 reps per side


Position yourself in a side plank with the band secured under or around a stable object. Your back should be straight and your core, glutes, and quadriceps should be engaged. With on forearm planted firmly on the ground, hold one handle of the band in the opposite hand. Begin with your hand by your hip. When you’re ready, extend your arm fully, then draw back through the elbow, returning to your starting position. Repeat.

Additional Benefits of the Band

Women who are working toward enhancing their functional strength with resistance bands create specific conditions that help their bodies respond to several key forces. According to Schmitz, the ascending resistance of a band and its extreme portability “decrease the effects of gravity, reduce ground reaction forces, and slow down the forces of momentum.” Addressing these factors is crucial for achieving movement, strength, fat loss, muscle development, and performance objectives. It’s also extremely important when an individual has to rehabilitate a weakened or injured area of her body. With the assistance of an appropriate band, she is able to perform any movement successfully while decreasing the possibility of joint trauma. When using resistance bands, the body’s stabilizing muscles are supported in responding to balance and coordination demands at a level they can adequately handle.
This advantage varies distinctly from free weights in that weights are gravity-dependent and may contribute to joint compression. Resistance bands can utilize vertical, horizontal, and even rotational forces, but with far less compression. This is important for overall musculoskeletal health because the various resistance vectors engaged during resistance band workouts prevent certain muscles and joints from being repetitively stressed along the same path or pattern of movement. For example, instead of performing traditional back squats several times a week, banded front squats can be incorporated as a substitute. As a result, the possibility of overuse injuries and joint trauma decreases. While this is important for anyone who exercises regularly, it’s especially important for those with preexisting joint concerns. If a specific body part has already undergone trauma, preventing further damage is critical.
Schmitz also believes the variability of the resistance band eliminates compensatory habits. Individuals can immediately increase or decrease the resistance of their band depending on how they’re feeling. Thus, surrounding muscles do not have to be stressed in counteracting movements if fatigue sets in. Not only does this aid in injury prevention—it also maximizes training efficacy as it ensures the correct, targeted muscles are driving the movement.

Creativity at its Finest

We know how important consistency is when working toward health and fitness goals—however, there are many circumstances that seem to allow for an onslaught of excuses for not getting in the daily sweat sesh. Traveling across the country for a conference, visiting parents out of town, juggling a dozen to-do items with a car full of energetic kiddos—we understand. Luckily resistance bands appeal to your wellness drive by eliminating all of these excuses. They can accommodate anyone, anywhere, at any time.
Between their portability, accessibility, and high level of versatility, resistance bands offer an endless selection of exercise options that can easily be tailored to any individual’s needs. From booty burners to rehabilitative treatment, the opportunities for varying resistance and postures are seemingly endless and nearly any movement can be replicated with a band to increase tension and target strength and mobility.
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Fitness Advice x Motivation Sweat

Too Busy To Work Out? These 2018 Fitness Trends Are Perfect For Busy Moms

Pre-baby, I ran three to five miles daily. I had time for lengthy yoga sessions and group fitness classes.
Post-baby fitness?
(Insert maniacal Disney-villain laugh.)
I’m lucky if I have time to take the dog on a walk around the block, much less squeeze in a fitness routine.
But even a few minutes of exercise a day can be enough to boost your mood and increase your level of happiness and well-being, and happy mamas are better equipped to raise happy, healthy kiddos—making exercise time a worthy investment on so many levels.
Maybe you didn’t make December goals or stick with your New Year’s resolution, but it’s not too late to make health and wellness a priority in 2018—even if you’re a busy mom.
Not sure where to start? Try one of these 2018 fitness trends inspired by moms, for moms.

1. Tone your postpartum tummy.

Diastasis recti is a condition in which the abdominal muscles separate during the stress of labor and delivery. Even as you drop your pregnancy weight, diastasis recti can cause a tummy pooch until your muscles come back together. One of the biggest fitness trends of 2018 is the Dia Method, a postpartum fitness program designed by trainer Leah Keller to repair diastasis recti.
The Dia Method only takes ten minutes a day to complete, meaning it’s an ideal exercise program for busy moms. You can pair it with one of Keller’s other fitness programs (all designed for pregnant and postpartum women) to up your fitness game in 2018.

2. This isn’t your mama’s Jane Fonda video.

I love group classes, but until my baby is older, I don’t want to take him to the complimentary childcare service at the gym.
Who am I kidding?
I let my gym membership lapse months ago.
I still want to get my sweat on though, and have tried dusting off some of my old workout DVDs for fitness motivation.
Unfortunately, it’s hard to ride the crest of enthusiasm when you’ve basically memorized the routine moves.
Enter one of my favorite 2018 fitness trends: streaming fitness classes.
Sites like the Daily Burn offer thousands of fitness classes online so you can choose a different daily workout at a time that’s convenient to you.
If you need the motivation a live instructor provides, Fortë, a hot new live-streaming fitness app, is for you. For a monthly subscription fee, Fortë streams a variety of live options from barre to kettlebell classes, all at your fingertips whenever you have a free moment.

3. Get the whole family involved.

My charming child wakes up at 4:45 a.m. no matter what time he goes to sleep and has an irregular nap schedule, so sometimes penciling in solo workout time is just not an option.
Luckily, one of the biggest wellness trends of 2018 is a focus on family fitness.
Take your kids to a mommy and me yoga class, or use your baby in place of weights (safely) during a strength training session at home.
If you like interacting with other moms, consider joining a fitness group just for parents. If you’re looking for a free or low-cost option, join a Meetup fitness group. Like meeting other moms? Try a fitness program like Stroller Strides that encourages moms to bring baby along for workouts.

4. Just breathe.

Working out is just one aspect of overall fitness and well-being. While HIIT workouts have been popular for the past few years, one of the biggest fitness trends in 2018 is all about taking a step back and incorporating mindful practices like yoga into your workout routine.
Start by doing a few sun salutations first thing in the morning. According to one study, just 20 minutes of yoga a day is enough to markedly improve cognitive function (which is extremely important for sleep-deprived moms).
Before bedtime, turn off all your devices (except the baby monitor, of course), and do a few light stretches, like cat–cow pose, child’s pose, and savasana. During this time, focus on your breathing as you wind down from the day.
[related article_ids=8677,7342,14935]

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Fitness Advice x Motivation Sweat

Is It Time To Ditch Your Ear Bud? The Benefits And Drawbacks Of Music During Exercise

Natasha LaBeaud Anzures forgoes listening to music during exercise. “Running without music allows me to be completely disconnected from technology and completely engaged in the terrain around me and my inner-most thoughts.”
Semena Morgan also opts for silence during her outdoor runs, as she considers it the only time of day she does not face distractions. “I’ve solved many problems out on the pavement. Music would take away from my serenity.”
But not everyone shuns music. In fact, the majority do not. According to a survey of runners around the world by Brooks Running Company, 53 percent of runners choose music as their prize accessory.
HealthyWay
Naomi Jayne is one of them. She turns to music for more than just a pump-up—she uses it to create art in her head, which she then goes on to paint. “When I am running, I always see colors in my mind that go along with the music, or each note has a certain personality to me. When I hear the note in the music, the color forms, and as I am listening to the music, I will decide upon a color palette as a result of the music that I am listening to,” she says.
Even medical professionals recommend music. Jasmine Marcus, doctor of physical therapy, says that she advises patients to listen to music when exercising to make working out more enjoyable. “I pick fast-paced songs to listen to when doing cardio on the bike or elliptical, and I encourage my patients to do the same.”
HealthyWay
These examples show the two ends of the music-while-running spectrum—but you never find many people in the middle. Since headphones popped up on heads, it has seemed that runners fall into two categories: those who must listen to music and those who consider it too much of a distraction/safety issue. Whichever group describes you, chances are you are pretty adamant about it.
So, we won’t try to sway you. Let’s just look at the benefits and drawbacks of music during exercise.

Music, the Motivator

“There is a reason why there are exercise playlists,” says Caleb Backe, a certified personal trainer. “There is a reason why … songs are formatted (or reformatted) to fit certain types of beats-per-minute patterns.”
The reason is that appropriate music increases endurance. In a study published in the Journal of Sport & Exercise Psychology, researchers found that carefully selected music can significantly increase a person’s endurance by 15 percent, as well as improve positive thinking “even when they are working out at a very high intensity—close to physical exhaustion,” according to Science Daily‘s roundup of the study.
HealthyWay
Costas I. Karageorghis, a researcher from the study, even took these findings and applied them to a race. The 2008 Sony Ericsson Run to the Beat half marathon was the first race to provide scientifically selected music along the course to keep runners’ endurance levels up. The race became popular and attracted around 19,000 runners in 2013, according to News Shopper.
Other research shows similar results. In a study published in the peer-review journal Chest, researchers put 19 participants through two “endurance walk tests, one with and one without listening to self-selected music throughout the test.” They measured, among other things, the participants’ endurance times and levels of labored breathing—”the primary symptom limiting exercise tolerance,” the study says—upon completion. The results showed that self-selected music “increased tolerance of high-intensity exercise” and reduced labored breathing at the finish line.
“Practically, the effect was modest but may represent an aid for exercise training of these patients,” they concluded.
HealthyWay
Aditi G. Jha, MD, agrees that music choice matters. “Most gym-goers prefer R&B to work out to, which is okay. But hard metal and too-loud music can defeat the purpose, which is to give your body a mental push and to feel good,” she says.

Watch the noise level.

You need to stay cognizant of your music noise level. Bryan Pollard, president of the nonprofit Hyperacusis Research, which funds scientific research into noise-induced pain, says any loud music can cause health issues.
“[Loud music], whether it is coming from earbuds while jogging or speakers in spin class, contributes to assorted hearing dysfunction,” he says.
HealthyWay
Hearing loss is a widespread health condition. Approximately 36 million Americans have it, and one in three developed their hearing loss as a result of exposure to noise, according to the American Academy of Audiology. In Europe, the number is higher—52 million people self-report hearing loss, says The European Coalition on Hearing Loss and Disability. The World Health Organization estimates that it costs Europe €178 billion each year for untreated hearing impairments, according to the coalition’s report.
How loud should you go when listening to music to not become part of these statistics? Not very high, according to the American Academy of Audiology. Noise-induced hearing loss can occur from any continued exposure to noise more than 85 decibels. To put this into perspective:

  • Normal conversations = 60 decibels
  • Dishwashers = 60 decibels
  • Alarm clocks = 80 decibels
  • MP3 players =  100 decibels at full volume—which is probably where you have the volume during a hard exercise session or during a race, where your music competes with lots of background noise

You also need to exercise caution in group fitness classes, as research shows these classes play music too loud as well. In a paper published in the Archives of Environment & Occupational Health, Australian researchers studied noise levels during 35 low-intensity and 65 high-intensity classes in 1997 to 1998, and again in 2009 to 2011. In high-intensity classes in the later time frame, decibels averaged 93.1—a level in which hearing loss can occur. In low-intensity classes, decibels dropped to 85.6, but that is still too high.
Oddly enough, the 2009–2011 teachers preferred the music for high-intensity classes to be much louder than their clients did. So beyond ear plugs, you might not have much of a say.
HealthyWay
Further, a study from Australia’s National Acoustic Laboratories found that the music in fitness classes reaches almost as high a level as a jet engine.
Oliver F. Adunka, MD, professor of otolaryngology and neurosurgery in the Department of Otolaryngology, Head, and Neck Surgery at The Ohio State University Wexner Medical Center, does not provide any better news. He says hearing loss is a hidden disability; most people do not even notice it is happening—and you cannot turn it back once it begins. Hearing loss occurs when hair cells start to die in your ear, and “these hair cells do not regenerate. Once they are gone, they are gone.”
HealthyWay
So, what preventive measures can you take? Adunka recommends keeping a lower volume in your headphones—no matter if you wear big Beats by Dre headsets or small earbuds. “Even small headsets can produce high levels of sound,” he says, noting that people who exercise for more than an hour should definitely hit the down button. He also recommends only listening to one or two songs at a high volume before taking a listening break.
Most importantly, he emphasizes, get a hearing test frequently.
HealthyWay
For group classes, Pollard advises wearing protective earmuffs or earplugs. “The problem with earplugs is that people do not wear them properly and are afforded little protection. It is best to find instructions online and practice till you get it right. If earplugs fall out, you are doing it wrong,” he says. Pollard also suggests wearing noise-canceling headphones that let you still hear the music.

The Flip Side of the Cassette

Runners who loathe music and enjoy the sound of their footsteps instead, as well as the added safety benefits, can also make their exercise experiences better.

Use the time to think.

In a Washington Post interview, Chris Friesen, director of Friesen Sport & Performance Psychology, said that running keeps your brain semi-activated and frees up lots of cognitive space.
You don’t need to listen to anything to access the extra brain availability created by your run—”Even without music,” said Friesen, “running can put you in a state of mind to solve problems and think creatively.” Without music, you can spend your runs thinking through problems you are facing, brainstorming ideas for a work project, or setting new goals—it truly is the perfect time to do so.
HealthyWay
While Friesen did note benefits of listening to some form of media during runs, he also suggested that runners forgo music and opt for mindfulness: “When your negative thoughts or worries inevitably come up when running, you can practice acknowledging them for what they are—just thoughts and feelings that our brains are programmed to generate—and train your brain to not get hooked by or fused to them and to stay longer in the present moment.”

Appreciate the sport.

In a study published in the Journal of Sport and Health Science, researchers found that listening to music and watching videos during high-intensity exercise resulted in significantly less “perceived exertion” and significantly more “dissociative focus,” or thoughts about other things. This may be good for endurance, as we’ve seen, but it also detaches you from your body’s signals.
HealthyWay

The Finish Line

If you prefer to jam out to your Spotify playlist, ensure you choose the appropriate music to keep your endurance level up; yet all the while, keep the noise level down.
On the flip side, if you choose to listen to nothing but the sweet sounds of nature, use the time to contemplate, create, or listen to your body—your brain has the space.
But whatever side you fall—pro-music or anti-music—you are working out and keeping yourself healthy. That should make you proud.

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Fitness Advice x Motivation Sweat

5 Dazzling Health Benefits Of Dance That Will Motivate You To Move

When I worked as a professional modern dancer, I went to dance class every morning. I sweated through combinations that worked my brain—it wasn’t easy remembering all those steps! I strengthened and stretched my body. I left energized.
But there was more to it than that: I was having a blast. I was feeling pure joy—my serotonin levels skyrocketed each time I danced. I was also making friends and working collectively with a group to learn steps and perform them to the best of our abilities. We were forming a community, which greatly improved my quality of life. Dance class was about so much more than “working out.”
Dancers do this for a living, but you don’t need to be a professional dancer to experience those benefits. Even a beginner’s class will tap into all the health juju a seasoned pro gets to feel. Here are a few of the benefits of dance you can make the most of:
[sol title=”It’s a whole body affair.” subheader=”Get ready stretch, strain, sweat, and breathe.”]
No matter what form of dance you gravitate toward—modern, ballet, hip hop, salsa, Zumba, or any combo thereof—it will work your entire body. Unlike running or hitting the StairMaster, you will engage every muscle—and in unpredictable, dynamic ways.
[sol title=”Coordination, Coordination, Coordination” subheader=”Build the brain–body bond.”]
Have you ever tried to follow a dance routine? It ain’t easy. There are many, many steps and they move you all over the dance floor, sometimes at warp speed (or extremely slowly, which can be even harder!). This not only works your muscles, but your attention span, your brain, and your physical coordination.
[sol title=”It’s social.” subheader=”Strong Self, Strong Community”]
Some forms of dance are, of course, more social than others. Salsa, merengue, and ballroom, for example, require a partner. But even just taking a modern or jazz class will involve being in a room with other people, working collectively on a combination.
This has a different energy than simply running on a treadmill plugged into your headphones. There is something unique about forming a community around a shared physical experience that will motivate you to come back for more.
[sol title=”Build strength, flexibility, and grace.” subheader=”Own the tights and leotard.”]
Want a beautiful, sleek body? Dancing is the best—and most joyful—way to get there.
[sol title=”It’s so much fun you’ll forget you’re working out.” subheader=”Forget the grind and let the music move you.”]
This is nothing like dragging yourself to the gym at 6 a.m. to complete your boring workout. Dance classes can be so much fun that you’ll forget you’re there for exercise. Is there any better way to work your body than by having fun?

Interested in a certain type of dance, but not sure where to start?

Familiarize yourself with these accessible resources to discover which dance is for you:

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Fitness Advice x Motivation Sweat

4 Thought Patterns That Could Be Sabotaging Your Fitness Goals

Despite the considerably physical nature of most health and fitness goals, often the key to bringing them to fruition is maintaining the proper mindset. Yes, friends—it’s a mental game. As a fitness and nutrition coach, I frequently come into contact with women who are ready to achieve their goals by any means necessary, but are up against thought patterns and narratives of self-belief that are significantly lacking.
Through discussion, we uncover root issues and explore the emotional layers that may be impeding consistent progress. Oftentimes, it comes down to honest reflection on this simple question: How are you speaking to yourself?
Here are four answers—and the unhealthy patterns that stem from them—that might be sabotaging your fitness goals.

1. You’re looking in the mirror with a limiting lens.

Which of these statements helps you express your everyday thought processes?
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Do the more positive and integrated statements reflect your natural state on the whole? If yes, wonderful! You’re flowing through abundance and your fitness goals are sure to follow. However, if statements of lack and frustration better capture your worldview and sense of self, it’s likely that fear has taken over and led you to self-limiting beliefs.
These thought patterns and accompanying emotions are among the first topics I address with clients. Individuals may feel their goals are too far out of reach, or they may feel they aren’t deserving of even their own unwavering confidence. In either situation, they are blocking themselves from receiving and creating.
If you think you can’t do something, you may never allow yourself to give it your all. Statements that begin with “I can’t” often give way to individuals believing their abilities are pre-determined and fixed. On the contrary! We are constantly evolving, and fitness evolutions are equally malleable. The first step in accomplishing anything is believing you will. It’s even better if that belief is one of unwavering certainty.
Stepping into this mindset requires a comprehensive shift in how one views the world and their unique place in it. An abundance mentality doesn’t manifest overnight, so be patient with yourself as you begin to modify your internal dialogue. When you feel overwhelmed, anxious, or irritated, take a few minutes to stop what you’re doing and assess the situation. These emotions and many of those accompanying them are fear based. Check in with yourself to determine whether there’s an underlying feeling of “not enough-ness.” Are self-limiting beliefs present? If yes, notice where you’re currently feeling sensitive and pour self-compassion into those areas. Make it point to recite daily affirmations. The list of positive and integrated statements you read above is a great place to start!

2. You’re comparing yourself to others.

You’ve heard it countless times: Comparison is the thief of joy. When you’re comparing yourself to others, you’re actively boxing yourself into what’s referred to as a lack mentality and subsequently setting yourself up for those aforementioned limiting beliefs. When living in this state of mind, it typically holds true that you’re placing yourself in a “less than” or “deficient” category as opposed to appreciating your individuality and unique life processes. Comparing often involves looking to others for examples of what you need to fix within yourself to be “enough.”
Another experience of comparison involves observing others through a more judgmental lens. This is common when individuals are hyper-focused on achieving a set of goals. When investing substantial time and energy into an endeavor, your sensitivity to potential barriers can increase. When comparing yourself to those around you, you may begin to feel you are in competition.
In either case, you’re approaching the situation with defensive posturing and thought patterns that are once again fear based. Without conscious awareness, you believe that there isn’t enough success to go around for everyone. In terms of fitness, success may mean a toned body, the weight you can lift, the types of exercise you perform, the speed with which you can complete a cardio goal, or even loving the way you look in cute workout attire. Of course, someone else’s experience of these things doesn’t eclipse your ability to revel in them, too.
If you’re falling into the comparison trap, try to interrupt the judgments with love. Keep in mind that this applies to yourself and others. Feeling excited, supported, or inspired by another woman won’t damper your achievements. It’s important to create a type of mentality where everyone can enjoy the fruits of their labors. Instead of thinking, “Wow, look at how fast her mile time is. She’s perfect. How could I ever be good enough?” shift to, “Wow, look at how fast her mile time is. I’m so impressed! Good for her. I can’t believe how far I’ve come with my own endurance. I can’t wait to one day run my own blazing PRs.”
With this thinking, you’re acknowledging another individual’s success while also appreciating how inspiring your own journey is! 

3. You’re focusing on short-term success instead of long-term sustainability

It’s common for individuals to dive into a self-improvement project when short-term goals and quickly approaching deadlines are on the horizon. When working from such a place, we often adopt all-or-nothing mindsets. The trouble with this is that fitness is not linear. The truth is, there will be forward and backward movements in any journey. It’s inevitable.
When this is overlooked, you may notice yourself cycling between extremes. If you aren’t “completely on” with your fitness regimen, then you’re “completely off.” In other words, if there’s a blip in your program’s perfection or your consistent progression toward the goal you’ve visualized, you may find yourself pulling out of the race altogether.
Let’s consider a weight loss journey. You may have a goal of losing ten pounds by an upcoming wedding, which is roughly six months away. While this is realistic, measurable, and time-bound, I would still urge you to consider it one small step in the bigger picture of improving your health and wellness. Why does this help? Well, you’re more likely to stick to the goal when you acknowledge that the benefits will serve you for years to come. Embracing a healthy lifestyle will augment your metabolic, cardiovascular, and musculoskeletal well-being, while also helping you fit into that gorgeous gown.
During the six months leading up to the special day, odds are you’ll have a meal or night out that you know is a bit too indulgent for your weight loss goal. Focusing only on short-term advances might allow this meal to trigger a self-defeating thought spiral. Instead of resuming standard exercise and diet protocol after indulging, you might throw in the towel, believing your day is already ruined. One meal turns into one day, one week, or even one month. If you guilt yourself for being unable to give it your “all” in the moment, you may retreat to giving nothing.
If you’re in tune with long-term benefits, though, you’ll be more apt to recognize that one indulgence will not throw you off track. You’ll release any anxiety that may follow the slip-up and trust that your weight loss and greater wellness goals will still be realized. One meal is just…one meal. You’ll appreciate the short break in routine then return to the plan. It’s no longer about going to extreme measures to achieve a goal as quickly as possible, but rather creating sustainable changes that will contribute to improved quality of life—which certainly does not include doggedly chasing perfection.
This slight alteration in thought processes contributes to flexibility and balance.

4. You’re thinking of exercise as a chore.

It’s true, training regimens can be taxing. Day in and day out, you’re putting yourself through demanding workouts. Quickly ask yourself, “What’s my immediate reaction when I think about exercise?” If you equate working out with an imposition, this may very well be the final block hampering your forward momentum. All too often, we hear individuals complain about “having” to make it into the gym on a particular day. This mentality instantly decreases your physical reserves. No matter what the task at hand may be, energy fades when we feel we’re being forced to do something we deem burdensome. As a result, workouts wind up lacking intensity and efficacy.
The first step in shifting this mentality involves embracing an overarching sense of gratitude. Rather than thinking of your training as something you “have to do,” try on the more positive idea that it’s something you “get to do.” With an able body and kickass persistence, you have the opportunity to exercise according to your plan—whether that’s daily or a couple of times a week—at the gym, in a studio, or pounding the pavement.
The second step involves making your training fun. Yes, we said fun! Exercise can be entirely pleasurable, so spend time playing around with various modes of exercise until you find the right fit. If you have stringent fitness goals, consider substituting a few changes in your (potentially) monotonous routine to spice things up.
For example, few individuals are fond of climbing the StairMaster for 45 minutes. Instead, opt for a 20-minute warm-up with incline walking, then jump into a HIIT circuit. Incorporate sleds, medicine balls, battle ropes, kettlebells, and even row machines for a more proactive take on cardio. Or ditch land altogether and hop into the pool for a killer, lung-busting workout. Through it all, just think about how many amazing activities your body is enabling you to do. Pretty great, isn’t it?

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Fitness Advice x Motivation Sweat

The Ultimate Survival Guide For Joining The Gym In January

It’s January 1, and you’ve crafted this year’s list of resolutions—or shall we say intentions—and gleaming as a top priority is healthy movement. After a few meticulous discussions with your galpals and partner about the best local gyms, you’ve discovered “the one.”
We all know a little group effort can offer a boost of morale and inspiration to stick to your goal of three sweaty hours per week. Everything seems to be coming together seamlessly in your favor except for one minor detail: How in the world do you dive into the hustle and bustle of New Year’s gymgoers?
Trust us, you aren’t alone. Innumerable women struggle with the same overwhelming thought when they embark on a fresh fitness journey. A new gym can be intimidating enough without the enormous crowds that January tends to bring.
But it doesn’t have to be—we’re here to help you find your groove.

Prepare for the “resolutioners.”

Every year, gym traffic tends to increase 40 percent during December and January. Whether the goal is to lose a few pesky pounds, increase strength and mobility, or simply offset the health risks discussed during a recent doctor’s visit, there is an inevitable upswing in memberships for those who are ready to kick-start their progress in the new year.
As intimidating as it may seem to walk through the doors for the first time, we encourage you to keep a few things in mind.
The crowds will die down. The Washington Post notes that despite the dramatic influx, attendance typically drops after a few short weeks. If you find the initial crowds intolerable, now is a great time to take advantage of the mantra “this too shall pass.” Repeat it a few times under your breath as you move from one piece of equipment to the next. As soon as you consciously wrap your mind around this temporary norm, you’ll be ready to hit the ground running.
During the first week, take notice of when the gym seems to be busiest. If you’re trying to steer clear of the masses, a good rule of thumb is to avoid the after-work rush. Gym traffic tends to pick up speed by 5 p.m. and continue during the ensuing hours. If this is the case at your chosen gym, perhaps consider swinging in for an early morning workout or lunch hour sweat sesh. Play around with your schedule until you find a block of time that best suits your needs.
Something important to remember is that your fellow gym attendees are also striving for improvement. Regardless of the specifics, you and your new peers are working toward a common goal. Find comfort in knowing that every single member, new and experienced, is actively immersing themselves in the pursuit of bettering themselves.
When you appreciate the collective effort, you’re also less inclined to lose your patience with a fellow member who is quite possibly in the same shoes. With this, also try to allow yourself to let go of any urges to compare your journey to someone else’s or to shy away from the public eye.
Rest assured, steady progress toward your personal goals doesn’t need to be hampered as a result of the crowds. There are plenty of ways to get in a killer workout and minimize the amount of time spent moseying through aisles of idle bodies, waiting to complete the next exercise on your “Why Every Woman Belongs In The Weight Room” list.
Know what pieces of equipment you will need beforehand and tailor your workout to what’s available. If you skip from Exercise 1 to Exercise 3 before circling back to the previously occupied Exercise 2, that’s entirely acceptable. If the required piece of equipment seems to be perpetually off limits, simply find an alternative exercise that targets the same muscle groups. The exercise database on Bodybuilding.com is one of our favorite resources.
As a last resort, ditch the original objective and opt for your backup plan if it seems as though every single person has walked in the gym with the same muscle group in mind. We’ll discuss options for this below!

Mastering Gym Etiquette

Perhaps you’ve heard your friends or co-workers complain when someone blatantly disrespects a few of the gym’s unspoken rules. So let’s shed some light on what you can expect to encounter. The truth is, respecting proper gym etiquette takes nothing more than practicing common sense and courtesy.
Keep your phone tucked away during your workout. This respects others’ time while also helping you focus on an intense training session. Remember, the gym is a sharing community. We can guarantee that someone is waiting to hop on the very piece of equipment you’re currently using.
Wait a second—don’t rush off, woman! You deserve a decent amount of time (and space) to finish your exercises, but no dilly-dallying between sets. If you need to check a text message or change your music station, we simply suggest waiting until you’re between exercises.
Always re-rack your weights as soon as you finish your exercises. This is done out of respect for the gym’s employees and your fellow members as well. Not surprisingly, the employees have quite a bit on their plate already. Their day-to-day duties need not include picking up after grown adults too. Further, an empty machine with weights neatly put away is a sign that the equipment is available for use. There are few things more annoying than a barbell or leg press machine loaded with two handfuls of plates and no one claiming ownership.
Picture this: After a few minutes of wondering whether this hypothetical individual will return to their weights and an awkward conversation with a passerby in an attempt to uncover possible availability, you’re left to un-rack the plates and prepare for your own working sets. See how this may cause frustration?
The next step in cleaning up after yourself is wiping down the equipment. As we mentioned, the gym is a sharing community. With that being said, nobody wants that to include a plethora of residual germs after your machine use. If there’s a chance your sweat has found a new home on a piece of equipment, grab a nearby wipe and bottle of disinfectant before moving onto your next exercise. Cardio equipment, benches, and machines all require cleaning, but feel free skip over the dumbbells and barbells.
Now, although there will be times when fellow gymgoers finish their exercise without un-racking their weights, there will inevitably be an equal number of occasions when the piece of equipment is still in use. If you wait a minute or so and catch sight of someone hopping from one machine to the one you’re considering, they’re doing what’s called a superset—two exercises completed back-to-back without rest to serve as one combined set.
Many times, someone will leave a water bottle, fitness journal, or piece of clothing near or on the equipment as a sign that it’s still being used. If this is the case and you’re itching to complete the respective exercise, don’t be afraid to approach your fellow member and ask how many sets they have left.

Spice up your routine with a change of scenery!

If you feel inclined to skip the crowds altogether, you still have several options. Fear not, your goal of several training sessions per week won’t be compromised.
Many gyms offer daily group classes with their memberships. The benefits are plentiful, as you’ll soon understand that these classes can be a way to find an upbeat community of like-minded members, break through your monotonous routine, test out a few new modes of exercise, and power through a full workout without worrying about possible interruption.
Common classes offered by most chain gyms are Zumba, cycling, boot camp, and Bodypump. Each of these ranges in intensity from class to class, offering workouts fit for everyone from January newbies to long-standing residents. Give one a go!
A second option is to forget the gym and take your workout elsewhere. If you had been planning on a cardio session, bundle up and hit the streets for a run through the cityscape. If you’re feeling an urge to knock out a fat-burning HIIT session, find a local high school with an outdoor track. You can easily put together an impressive circuit with sprinting intervals, climbs along flights of stairs, and bodyweight exercises on the field.

Satisfy your thirst for knowledge.

Above all else, your health and safety should remain your top priorities. If you have questions concerning how to use pieces of equipment or how to perform specific exercises with proper technique, ask a personal trainer for help. Your gym will have plenty of employees with appropriate certifications available on a daily basis. If none are in sight, it’s time for a hunt!
It’s okay to not have all the answers. No one is expecting you to walk in the gym with perfect knowledge of how, why, and when everything works. Use your workouts as an opportunity to grow! The personal trainer will be able to guide you through the exercises and offer individualized cues to remember the next time you’re attempting to tackle the given movement.
If you’re unable to seek help and unsure of how to perform the exercises designated for that piece of equipment (evenly slightly), we have one simple rule to follow: Don’t use it. Your risk for injury is exceedingly high should you choose to continue. Go home, sift through enough research to provide a stable foundation, and try out the new machine another day. (And keep it light and unweighted until you fully master the movement!)

Supplementing the Sweating

It’s important to remember that attaining most health or fitness goals will largely be influenced by proper diet. Some even argue that an individual’s nutrition has a greater effect on their wellness than their exercise level. As you begin your new journey, do your best to combine a challenging workout regimen with adequate nourishment. Your new motto? You need to nourish to flourish.
This will largely mean sticking to a wholesome, nutrient-dense approach. Colorful vegetables, antioxidant-rich berries, complex carbohydrates, omega-3–rich fatty acids, and quality protein sources should begin to make up the bulk of your grocery list. If you’re looking for additional guidelines, we have a handful of suggestions ranging from tracking macronutrients to details on pre- and post-workout meals.
We believe in you, and now you must do the same. Let’s own our process, celebrate our newbie status (not everyone shares your drive!), and get to work.

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Fitness Advice x Motivation Sweat

How To Winterize Your Workouts And Stay On Your Grind In Cold Weather

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From shorter, darker days to icy sidewalks and face-numbing cold, winter has a way of making us want to curl up under a cozy throw and watch a BBC miniseries instead of braving the chill and getting our frozen hearts pumping. It’s perfectly natural to want to go into full hibernation mode in winter, but in the name of self-care, you know you’ll feel happier and healthier all season long if you make sure to keep your body moving, even if your workouts do slow down a bit when the snow begins to fall.
If you’re too darn comfy where you are to get up—or even if you feel bogged down by seasonal depression—consider this your reminder that staying active through the colder months will be worth it for your mental and physical wellness. And with these ideas to winterize your workout, you’ve already got a head start.

Get pumped for seasonal sports.

I have a super fit friend from the northern reaches of Maine who says she stays sane and active all winter by getting excited about winter-specific activities and snowy sports. Here’s what a 150-pound woman can burn in 30 minutes of some favorite winter pastimes:

  • Snowshoeing: 238 calories
  • Ice skating: 204 calories
  • Cross-country skiing: 238 calories
  • Chopping wood (or a Christmas tree!): 170 calories
  • Shoveling snow: 170 calories

Give your gear a cold weather makeover.

I once spent some time living in Syracuse, New York, one of the snowiest cities in the United States, and I learned a thing or two about cold-weather workouts. In fact, I have a pretty vivid memory of the day I had a 10-mile run on my training calendar but there was a foot of snow on the ground and more coming down. Long story short, I put on two pairs of pants, threw cleats on my shoes, and logged the miles.
Honestly, if you’ve got the right gear, you’ll only be cold for the first mile or so. Here’s what I know helps:

If you’re just not sure how much you should actually bundle up because you’re likely to get hot and sweaty after you get moving, try the “What to Wear” tool from Runner’s World. It will give you advice on what to wear for outdoor running according to weather, wind, and other variables.

Sample your city’s indoor offerings.

If exposing yourself to the elements just isn’t your thing, there’s absolutely no shame in embracing indoor heating. Winter is a perfect time to sample inside workouts like hot yoga, barre, and CrossFit. In fact, many studios offer free or discounted trials for newcomers (especially around the New Year’s resolution season).
You can get a good indoor workout without even leaving your toasty nest with fun and challenging home videos like HealthyWay’s Holiday HIIT series.

And if all else fails…

Make friends with the treadmill. I have one in my basement, which is seriously convenient. But even if you do have to drive to the gym to use one, you can bribe yourself into enjoying it (and therefore wanting to keep at it) by catching up on an episode or two of your favorite binge-worthy TV on your phone while you run.