If you are ready to say goodbye to your backside (and I don’t mean in a good way), then start running. Seriously. Have you ever seen a runner with a really great perky butt? If you said yes, I can almost guarantee they are doing more than just running, or they are 10 years old.
Listen, I love running. I run several times a week, so don’t get your panties in a wad just yet. Running is a great addition to a healthy fitness routine.
Key word: addition. However, you will be very disappointed if you think running alone will get you your dream physique—unless your dream physique includes having a pancake butt.
A runner’s body is not that fit physique you see in Oxygen magazine. All you have to do is go to a marathon or a local 5K and look around. You will see overweight runners, skinny-fat runners and even a few running skeletons, but there will be very few runners with perky bottoms and a six-pack? Why? Because running doesn’t sculpt and tone muscle like people think.
Unfortunately, this isn’t something people talk about in Shape Magazine. The media shows happy, fit and tone women prancing along the beach in their skimpy running gear because it’s an easy sell. Does Nike choose marathon runners to model their running shoes? No, of course not. A marathon runner wouldn’t sell near the number of running shoes as a young fitness model. Fitness models work hard to sculpt their legs and glutes into the product-selling machines they need to be to bring people flocking to stores.
If you rely solely on running, here is what you are in for.
More Fat
Running is pretty safe, inexpensive and convenient. It’s also very efficient for losing weight, almost to a fault. This is why running is so popular, but running may cause you to lose what you want to keep and keep what you want to lose.
While running can help your weight may go down on the scale, what you may not realize is you could be losing valuable muscle. The more muscle you have, the more calories your body burns throughout the day. This is good for your metabolism, but not good for a runner. A runner’s body is more concerned about going the distance and running as efficiently as possible.
Your body’s preferred fuel source for running is stored fat. That may sound like a good thing at first, until you realize what that really means. You can go much further on one pound of fat (fat provides 9 calories of energy per gram) versus one pound of muscle (muscle provides only 4 calories of energy per gram). As a result, your body will be more apt to store body fat since it’s your body’s preferred fuel source for that particular activity.
Runners, who work hard to be very fit, are always shocked when they get their body composition done because many times their body fat percentage is off the charts. While their weight may be within normal ranges, their body fat is normally too high and their muscle mass is too low for their body weight. This is what we call “skinny-fat.” A person can be skinny, but flabby—and that’s not what most people are shooting for when they beginning a running program. No! They want to get fit and look fit.
Less Muscle
Since your body is very smart, and will adapt to your exercise plan, your body makes other changes based on your activity. If your activity is primarily running, your body will do whatever it needs to do to be good at running. In addition to storing the best fuel source (fat), this also means your body will get rid of any unnecessary weight that would slow your body down. Since muscle isn’t as efficient as fat (and doesn’t provide as much energy per gram), muscle is the first thing to go. I’ve experienced this firsthand.
Soggy Bottom Girl
I’ve always lifted weights, but I had a season where I started increasing my cardio and decreasing my weight training. I didn’t do it on purpose. It was just a result of choices I made based on a busy time in my life. With less time in the day to train, I started choosing running and cardio over lifting to keep my weight in check. Though the cardio did keep my weight down, my booty started deflating like a tired old balloon. Before I knew it, my bottom looked like it belonged to an 80-year-old.
My thighs got flabby, my bottom got droopy, and my overall muscularity started shrinking. Sadly, the more muscle I lost, the more cellulite I saw too. Without muscle to firm up the body and give my skin the support it needed, my skin began to show wrinkling and sagging. Even though I weighed less than I had over the previous years, I had lost muscle and gained fat. I was happy with my weight, but I was not happy about my shape at all. Something had to change.
I started to look at my workout schedule and I realized I hadn’t done weighted squats in a while. I had done a ton of air squats, but none with weight. This is also when I realized I was doing way more cardio and less weight training than I used to. I immediately started squatting, lunging and leg pressing my way to a fitter lower body—and I started getting results fast.
In addition to increasing my lower bodyweight training, I pumped up my protein and started adding sprints to my runs too. Sprints are a fantastic leg- and glute-sculpting cardiovascular exercise. Have you seen the women who sprint in the Olympics? OMG. If you haven’t, you have to google it. They don’t just win the gold for speed, they have award-winning bottoms, legs and abs too.
While I still run several times a week to manage my weight and health, I manage my shape with weights. I now make leg day a priority, hitting legs first thing every Monday. If I have to skip a day of weight training, I make sure it’s never a lower body workout that I’m missing.
10 Benefits of Running
Improves your cardiovascular system
Lowers your blood pressure
Convenient and affordable
Burns calories to support weight loss
Helps release mood-enhancing hormones to fight depression
Relieves stress
Boosts confidence when you set, and reach, goals
Helps smokers improve lung health and air capacity
Gives you a way to support various causes
Increases longevity because a healthy heart doesn’t work as hard than a heart of an inactive person
My Top 10 Butt Exercises
1. Back Squat The back squat is the mother of all glute exercises and should always be top on your exercise list. Back squats are traditional weighted squats performed inside a squat rack for safety purposes. To get the most bootiliciousness out of a back squat, it’s important to drive with your heels to engage the glutes and drop it like it’s hot (in other words, go deep). It’s better to go deep than heavy, so try to do a safe challenging weight for 15–20 repetitions for three to four sets.
2. Straight-Leg Deadlifts Straight leg deadlifts, also called stiff-leg deadlifts or Romanian deadlift, are done with dumbbells or a barbell, and work the hamstrings, glutes and low back. The most common mistake I see with this exercise is people bend at the knee too much or they round their back. Keep your back straight through the entire movement. Complete 15–20 repetitions for three to four sets.
3. 1-Leg Leg Press Single-leg leg presses will give you a killer glute workout that also works the quads along with the inner and outer thigh. This is definitely a must for any woman wanting nice shapely legs and glutes. Again, drive through your heels, keeping the pressure on your bottom. You will notice this gives your inner thigh a good workout too. Try going as heavy as you can safely for 15–20 repetitions and three to four sets on each leg.
4. Walking Lunges This is my most loved and hated exercises. I’m not real fond of doing them, but I sure love the results. There is no other exercise, in my opinion, that works the butt like heavy walking lunges. I do weight walking lunges with 25 lb. dumbbells to really fire up the glutes. Take 30 steps (15 per leg) using 15- to 20-pound dumbbells for three to four sets.
5. Curtsy Curtsies are similar to a One-Leg Romanian deadlift. This is a great glute exercise for someone who has knee problems because it is one of the few butt exercises that does not require you to bend much at the knee. You can do this exercise with or without weight. I normally do 20–25 repetitions on each leg for three to four sets.
6. Stomps Stomp the ground with this bodyweight exercise my husband invented. You will find it really burns the butt and legs up. While you may feel it in your quads first, it’s only because your glutes can take more of a beating than you thighs (yes, your thighs will feel like they are on FIRE, but you’ll survive). The key to this exercise is keeping your weight on your heels and your heels on the ground. Doing 10–15 repetitions for three sets is enough to wear you out.
7. Cook Hip Lift Cook hip lift is a great butt exercise for people who have low back limitations. Holding the one leg tightly to your chest takes the back extension out of the exercise, shifting all the pressure off your low back and on to your glutes. Complete 15–20 repetitions on each leg for three sets with little to no rest.
8. Repeater KneeIf you have ever done an aerobics class, you’ve probably done a knee repeater. It has been a staple in almost every step aerobics class ever taught. While you may think the exercise is all about moving your knee back and forth, it’s actually the weight-bearing leg that’s doing all the real work. Don’t believe me, do 30–50 repetitions without taking your weight off that weight-bearing leg. If you don’t feel it in your bottom, then someone put some novocaine in your bottom! This exercise is all about repetition, so do 20–25 repetitions on each leg for three sets with no rest.
9. Step Ups This is an exercise that can go from average to awesome in a jiffy when it’s done correctly. What will make this exercise over the top is working only one leg at a time and keeping the working leg on the bench the whole time. Hold a set of dumbbells and step up on the bench, driving your body up on the bench with your weight on your one heel. Do not return both feet to the ground between reps, and do not alternate legs. If you do, you will not get all the goody out of the booty. Do 15–20 step ups on one leg, then repeat on the other leg. Take a quick rest after both legs are done and repeat for three to four sets.
10. Cable Hip Extension You don’t have to have a cable machine to do this exercise. You can even use an exercise resistance band to mimic the same action. Keep your body upright during this exercise, extending at the hip and maintaining a straight leg without bending over. Complete 15–20 repetitions, keeping tension on the glutes throughout the entire set. Do both legs for three sets.
I don’t know anyone who doesn’t want a smaller waist and a flatter stomach. Everyone wants nice abs. It’s funny. Even people who already have great abs still want even better ones. I guess that is why there are so many ab machines and gimmicks on the market.
I can honestly understand ab machines like the Ab Coaster and the Ab Roller. Those machines actually require a certain amount of work, but can you really get a six-pack by putting a special electronic belt around your waist?
You’ve probably seen the infomercials for ab belts claiming to strengthen, tone, and tighten your abs—no exercises required. When I Googled “ab belts,” I couldn’t believe the long list of companies in the business. Just to name a few, there’s the Slendertone, Shred Belt, Abtronic, and the Flex Belt.
How It Works
The ab belt uses electrical muscle stimulation, or EMS, to pass an electrical current through the body, causing your ab muscles to contract. Small electrodes inside the belt come in contact with your bare skin, sending the electrical pulses through your skin to do the work for you. You don’t have to do one crunch or sit up. You just simply slap that belt around your waist and turn up the electrical current until you get the desired level of contraction.
When I first heard of ab belts, they reminded me of the TENS unit (transcutaneous electrical nerve stimulation device) in physical therapy. But while the ab belt may seem very similar to a TENS unit I’ve used to treat back pain, they have different uses.
EMS stimulates muscles to contract, while TENS stimulates nerves. TENS units are typically used to treat chronic and acute pain. EMS is mainly used for muscle retraining and to help prevent muscle atrophy in bedridden patients.
How does it feel? Well, I personally think it feels pretty weird. If anyone says it’s relaxing, they either don’t have it up high enough, or they’re lying. Okay, maybe they really aren’t lying and they just like the weird prickly sensation of the electrical current going through their skin. It’s not painful, but I can’t say it’s completely comfortable, either—but neither is doing crunches!
How often do you use it? Different brands have different directions, but most recommend wearing the belt for 10 minutes to an hour every day. I’m guessing, like with any exercise, more is better. Just like doing 100 crunches is more effective than doing 10 crunches, using the ab belt for an hour is better than 10 minutes.
Pros and Cons
I did find a study that showed positive results for strengthening muscles with the Slendertone, but the study showed no improvement when it came to actual body composition (body fat, muscle mass, and weight changes), which is what people expect.
The biggest con has to do with body fat. Excess body fat may actually prevent the electrical current from getting to the muscle and working properly. Slendertone’s studies were all tested on people with a body mass index under 30, which means they didn’t use it on any obese people in their study.
Many of the ab belts claim to burn calories and help you lose body fat, but this claim is just untrue. So, even if the electrical current reaches your muscles through excess body fat and tones your muscle, you will still need to diet and do some cardio if you want to actually see your stronger ab muscles.
Lastly, as far as cons go, the Food and Drug Administration has received reports of burns, bruising, and skin irritation from using the ab belts. In addition to some minor injuries, the ab belts can be very harmful to some people. Even quality ab belts can interfere with pacemakers and defibrillators, so most companies will warn people with internal electronic devices not use the ab belt.
Ironically, it seems the ab belt could be more beneficial for leaner fitter, people. While it may not decrease body fat or increase muscle size, studies did show an increase in muscle strength and tone. This strength increase would improve resting tone, which means your stomach muscles would do a better job of holding your stomach in nice and flat.
Fit or Flop?
While it could be beneficial for a small population, I personally believe you can get much better results with traditional exercise and diet. Everyone has abs, just like everyone has thigh muscles. You just might not see them under your body fat, and they might need a little firming up. Instead of buying an ab belt, you’d get a lot more for your money if you bought a gym membership.
Diet and cardio is the most effective plan of attack against belly fat. Add strength training to tone muscles and reshape the body. Put all three together (diet, cardio and strength training) and you can starts to approach the abs you see on the ab belt advertisements. Because chances are, the models didn’t get that body using the ab belt anyway!
You’ve been doing crunches. A lot of them. Running for endless miles on the treadmill. Drinking green shakes. Yet, despite your efforts, your stomach is still looking bigger than ever, and it’s driving you crazy! It may not be your fault. Unknowingly, your daily habits and patterns, along with some food that you eat, can actually make your belly look bigger. Here are 10 reasons why your waist isn’t whittling away, even though the rest of you is. 1. Tight Hip Flexors
Ab exercises like crunches and sit-ups can shorten flexors, which can tilt your hips forward and make you look like you have a belly. Exercising your core with planks and Pilates-based moves is better because these work your abs without the strain on your hip flexors. 2. Chewing Sugar-Free Gum
There’s double trouble here in regards to your belly. When you swallow air while you chew gum, it becomes trapped in your stomach and small intestines and causes bloating. If the gum that you chew is sugarless (which your dentist recommends) your bloating increases because artificial sweeteners aren’t digested by your body. 3. Too Much Stress
When your stress levels are high, your body produces a hormone called cortisol. Studies have shown that this hormone trips your body to take fat from healthier areas, like your butt and hips, and move it to your abdomen. This is called visceral fat and it not only looks bad but is also pretty bad for you because it surrounds your vital organs. 4. Not Enough Sleep
Adults are supposed to sleep seven to nine hours every night. Not getting enough sleep increases the cortisol in your body and your blood sugar levels, giving you a double whammy. The cortisol makes you store fat in your belly, and the crazy sugar levels make you crave carbs and junk food, which wreak havoc on the size of your middle. 5. Too Much Fiber/Sugar
Kale, broccoli, cabbage, and legumes like lentils and peas contain a sugar called raffinose. Your body doesn’t have the ability to digest it properly, so bacteria take the lead and feast on them, which causes gas and bloating. This combined with fiber can make your belly look big and full. 6. Gluten Intolerance
About 15 percent of the population has celiac disease or gluten intolerance, and 99 percent of people go undiagnosed. Be aware when you eat foods containing gluten (bread, pasta, cereal), and take note of how your body reacts. Bloating, gas, diarrhea, and/or constipation are all signs that you may have a problem digesting the protein in grain. 7. Acid Reflux
In addition to your belly ballooning, do you often feel sick or nauseated after a normal meal? Do you burp a lot or feel burning in your belly or throat within an hour or so of eating? Acid reflux (or indigestion) may be to blame! Certain foods, like tomato sauce, orange juice, and fatty meats, can increase the acid in your belly and cause it to bloat and swell. 8. Constipation
The truth is…when you have more in your belly and intestines, it’s going to look bigger. So if you haven’t gone to the bathroom in days, you’ll feel it. Normal intestinal gas gets trapped behind slow-moving bowels and builds up, causing your belly to distend. 9. Dairy Intolerance
If you feel gassy and uncomfortable after eating ice cream or cheese, you may be lactose intolerant, which means your body doesn’t have the enzymes to break down lactose (the sugar found in dairy products). This can irritate your belly and cause gas to form, making your belly bloated. 10. Too Much Sodium
Eating foods that contain a lot of salt can cause your body to retain water and make your stomach look bigger. The sodium/potassium pumps in your body help regulate water retention. When they’re not in balance and you eat too much salt, it triggers your body to store water. About 90% of Americans eat more sodium than is recommended for a healthy diet.
We live in a society where spin and HIIT classes are regarded by many as exercise meccas and where advice like “hit the gym” is the official mantra of many in the wellness community. And don’t get us wrong, exercise is integral to healthy living and is something you ought to regularly incorporate into your weekly routine—in fact, current guidelines from the Office of Disease Prevention and Health Promotion recommend that able-bodied adults get two hours and 30 minutes of moderate-intensity physical activity every week for peak health. That said, another issue that has to be addressed today is the potential for fitness-conscious individuals to manifest dangerous exercise-related habits. Since society views exercise as a predominantly positive activity—and since exercise is often met with enthusiastic positive reinforcement—exercise-related disorders often go undetected. “Unfortunately, I think exercise-related disorders, or people that participate in excessive exercise, are more common than we realize,” saysRachel Goldman, PhD, a health-and-wellness psychologist and clinical assistant professor of psychiatry at NYU’s School of Medicine. “Many of these individuals are probably not seeing their symptoms or behaviors as problematic, as they see exercise as something they have in control, or as a coping mechanism, or something making them feel better about themselves.” iStock.com/gilaxia It’s essential to build awareness around disordered exercise habits so that you can recognize unhealthy approaches to exercise—either in yourself or in others you know and love. With expert guidance, we explore potential indicators that something’s not quite right with all that exercise (or its intensity), plus advice that will help anyone with redirecting habits gone too far in favor of achieving a healthier, more balanced lifestyle.
5 Signs That You Might Be on an Iffy Exercise Trajectory
The following are all indicators of possibly disordered exercise habits. Read through them carefully and with an open mind to see if any apply to your (or a loved one’s) relationship with exercise.
1. When It Takes Over Your Life
Goldman says that the main symptom of excessive exercise is when fitness becomes the top priority in someone’s life—to the point that it disrupts their livelihood and relationships. iStock.com/Rawpixel She says specific signs of this include:
Avoiding social or work responsibilities in order to exercise
Exercising regardless of being sick or injured
Adhering to a strict exercise regimen that does not allow flexibility for life and other responsibilities
Hiding the amount of exercise that’s being participated in
Exercising in secret
Sports psychologistAriane Machin, PhD, agrees. If a person sticks to their exercise routine at all costs, that’s a huge indicator that their priorities are misaligned. Other signs of possible exercise-related disorders include missing commitments with loved ones, blowing off social obligations, failing to meet deadlines, or spending excessive amounts of money on health-related items and failing to pay important bills because of it. iStock.com/skynesher “These are people who are primarily focused on their workout and needing to follow through with it. This is harmful because this rigid thinking will lead to guilt or shame when these unrealistic expectations cannot be met, and the person will be missing out on important events and functions in their life,” says Machin.
2. Becoming Obsessed with Number Tracking
Step trackers, running apps, and calorie calculators are all wonderful devices that can help motivate us to keep up with our fitness goals. Unfortunately, issues can arise when tracking becomes a stressful obsession. iStock.com/Dean Mitchell “While initially tracking our behaviors can be an excellent tool to gain feedback about what we are doing well and what we need to improve on, some individuals can become obsessed with the monitors,” says Machin. “When they have not met their own standards, [they may] feel anxious, frustrated, and depressed even if they have done a great job. This is not a healthy cycle and will only contribute to feelings of low self-worth and negative mood as it continues.”
3. Exercising Against the Doctor’s Orders
Many recognize that when you have a bum ankle, high fever, or crippling cold, the body needs time to rest. Those who push through such ailments in the name of an extra or “essential” workout are demonstrating signs of disordered priorities. “This could, of course, lead to further injury or illness, put the individual at further physical risk due to the added demand on the body, [and even cause] potential malnourishment,” says Goldman. iStock.com/LightFieldStudios Additionally, there are some cases where a doctor recognizes that a patient is over-exercising and advises him or her to adjust their routine accordingly. If someone has a difficult time following this clear-cut advice, that, too, indicates that they’re struggling with disordered exercise habits. Goldman notes that “excessive exercise has many health risks, including potential heart problems, osteoporosis, amenorrhea [loss of periods], dehydration, reproductive problems, as well as increased risk for injury and fractures.”
4. Re-Upping Your Exercise Tolerance
Another key sign your exercise habits have become unhealthy is if you keep trying to outdo yourself without listening to your body in the process. iStock.com/eclipse_images “The exercise-addicted individual will increase tolerance to the exercise, having to increase it more and more to achieve the desired accomplishment or ‘buzz,’” saysLori Shemek, PhD, a psychologist and certified nutritionist. “Absence of the exercise [may] create anxiety, irritability, sleep issues, or stress. Another sign includes not feeling in control—such as wanting to reduce exercising but failing to—and spending time feeding the addiction [while] other areas in their life suffer.” People who are struggling with disordered exercise habits may even begin hiding their aggressive exercise routines from others. If you’ve experienced this, it’s important to ask why you’re keeping this part of your life hidden away from friends and family. iStock.com/NoSystem images “Anything that we are doing in secret, that we would not do in front of others, has a sense of shame or embarrassment attached to it. Deep down that individual knows it is problematic,” says Goldman.
5. Not Cutting Yourself Any Slack
Adhering to a strict exercise regimen is often heralded in our exercise-conscious world, but if you cannot allow yourself some slack—and if negative thoughts creep in when you aren’t “perfect”—it’s time to reassess. iStock.com/PeopleImages “It’s problematic when a person feels extreme guilt and frustration when having to miss a workout for whatever reason,” says Machin. “The individual may also reduce their caloric intake that day as well because they haven’t utilized any calories from exercise.”
“This could be considered a warning sign because we don’t want to base our happiness and food intake each day on whether we have had a good workout. This is trending toward an unhealthy relationship with exercise, and it may be a good idea to reevaluate the role exercise is taking in your life.” iStock.com/PeopleImages Ultimately,anything that becomes too restrictive or rigid, even exercise, can wind up a dangerous, slippery slope.
Ways to Fix the Problem and Foster Healthy Fitness Habits
If any of the above indicators feel familiar—or if you simply want to ensure you approach your fitness routine with a healthy mindset—follow this advice from our experts.
1. Acknowledge that there’s an issue.
This is the hardest step to take, but if you’re here reading this, you’re already on the right path. Simply knowing there’s a problem and being willing to work on it is a huge part of the battle. iStock.com/cipella “Like any excessive behavior or obsessive thought, the key is to work on one’s behaviors, cognitions, and self-acceptance,” says Goldman. “One needs to get away from this ‘all or nothing’ thinking. Once people can accept that their behaviors are problematic, and then see that they will not gain weight or [feel like] anything bad will happen if they change their behaviors, then it will become easier to overcome this.” As you work to find balance in your world, identify and eliminate triggers (such as certain Instagram accounts, fitness classes, or foods that prevent you from maintaining moderation), carefully monitor your thoughts, and set realistic goals for yourself. iStock.com/AntonioGuillem “Engage in curiosity around your relationship with your body, food, and exercise. Are each of these things in your life fueling you in healthy ways? Are there things you would want to change about them?” advises Machin. “The first step to helping ourselves is being aware we have a problem and wanting to do something about it. This exploration will bring awareness to your dynamics.”
2. Enlist some help.
It is not easy to change thoughts or behaviors on a whim, so recognize that this process will take time. Having support and encouragement from friends and family and enlisting professional help can help you along the way. iStock.com/KatarzynaBialasiewicz “With the help of a professional—ideally [someone] trained in cognitive behavior therapy—one can learn skills to use when they feel the urge to exercise, the skills to use to challenge the cognitive distortions related to the excessive exercise, and they can learn to be more in tune with their body and their body’s needs,” says Goldman. “In time, these individuals, similar to those that have suffered with eating disorders, will feel a sense of relief as these thoughts and behaviors won’t be consuming their life or daily routine any longer. I often hear patients telling me they have found ‘freedom’ and feel ‘in control,’ whereas they felt like they ‘had’ to do this before.” iStock.com/g-stockstudio A professional trainer who can help you stay on track and reach your goals in a healthy, encouraging way may also be beneficial.
3. Invest in other parts of your life.
If you recognize a need to reduce the amount of time spent exercising, that is a huge step. That said, it’s important to fill that empty space with other meaningful hobbies and activities. “Similar to emotional eating, we can’t just expect people to sit around when they used to turn to food during those times. Similarly, if we tell someone to just exercise less, or refrain from exercise, then the individual should do something else in place of it,” says Goldman. iStock.com/bernardbodo Now is the time to reinvest in things that are important to you. Focus on work, hobbies, and your family and social life. You may even consider joining a club or group, or attending recurring events, such as a book club meeting, trivia night, board game day, dinner with friends, or the like.
Below the Surface
People who exercise religiously and carefully monitor their food intake are often lifted up as those who have the most willpower, who are “health warriors” and leaders, and who are top-tier athletes. They may even have an aspirational physique to go along with these assumptions and appear to be in perfect health. While this is certainly true for many, it’s important to acknowledge that it’s not always the case. iStock.com/Sam Edwards As outlined above, disordered exercise habits can take a toll on your physical and mental health, and can even be damaging to your work, family, and social life. As is the case with everything, finding balance, identifying problems, asking for help when you need it, and learning to love yourself are the keys to success and, more importantly, happiness.
Are you looking for the latest and greatest in fitness-tech and sweat-resistant products for your workouts? This comprehensive list runs the gamut from moisture-wicking performance socks and sports bras to high-tech headphones that deliver music through your cheekbones.
And the best part? All of these products can be ordered from the comfort of your home and delivered to your doorstep in just a few days. So if you’re ready to dress up your workout wardrobe and get fit with help from some of the best fitness gadgets, we’ve got you covered.
Sweat Tech
1. These compression pants will hug you in all the right places.
When compression pants hit the running scene several years ago, no one knew how quickly they would catch on. While these pants are most popular among runners, anyone can benefit from the technology of these tights. Whether you’re battling iliotibial band syndrome or just looking for some extra support, the 2XU MCS Run Compression Tights are worth slipping on. Amazon
MCS, or Muscle Containment-Stamping, applies targeted compression to your quads and calves, which helps reduce muscle fatigue and gives you greater stability. These pants are perfect for runners, cyclists, aerobic sports, hiking, or everyday wear. Since they fit snugly, get ready to tug a bit when you first put them on. This is normal. Once they’re on, you won’t ever want to take them off.
[link-button href=”https://www.amazon.com/2XU-Womens-Compression-Tights-Black/dp/B01IFMD3NK”]2XU MCS Run Compression Tights, $118.72 from Amazon[/link-button]
2. The Most Important Piece of Fitness Clothing
Comfort is key when sweating it out on a run. But when your underwear is constantly sneaking into places that aren’t too comfortable, it can be difficult to concentrate on your workout. Choosing the right pair of underwear may take a bit of trial and error, but one product to start with is Under Armour’s Pure Stretch line. Amazon
If coverage is important, try the Pure Stretch Hipster. These provide maximum coverage but still give you the freedom to work out. If minimalism is the goal, opt for the Pure Sheer Bikini or the Pure Stretch Thong. All three styles are made with the active female in mind, so they are breathable and seamless—two details that make a major difference when working out. Under Armour Women’s Power in Pink Pure Stretch Hipster, $12 from Amazon Under Armour Women’s Pure Stretch Bikini, $12 from Amazon Under Armour Women’s Power in Pink Pure Stretch Thong, $12 from Amazon
3. Fun and fashionable headbands that stay in place.
Long hair, short hair, medium hair, it doesn’t matter. When you’re working out, you want those wispy bangs out of your face. But so many headbands don’t fit right or they slip off as soon as you make a move. That’s where Sweaty Bands come in. These fashionable fitness bands hold your hair back, stay in place, wick sweat, and they look amazing. Amazon
They come in all sorts of colors and patterns, and the company is known for making special edition headbands for charitable causes such as breast cancer and Alzheimer’s awareness. Plus you can customize them for a group or team. These non-slip bands also come in different sizes (⅜, ⅝, 1, 1 ½, and 2 inches) to accommodate varying hair thickness.
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4. Comfort for the girls at a reasonable price.
Good luck finding an exercise you can do that doesn’t put your breasts in a compromising position. Whether they’re bouncing while running or spilling out during a downward dog, keeping these assets harnessed is a goal for many women. Not to mention securing them in place is a whole lot more comfortable. And let’s face it, the right sports bra is important regardless of your cup size. While there are a lot of awesome sports bras on the market, many of them cost more than your monthly gym membership. Fortunately, FITTIN racerback sports bras do the job at a very inexpensive price. Amazon
These seamless, moisture-wicking bras come with just the right amount of padding (that you can remove), and they feature Climacool, which provides heat and moisture management. What more can you ask for!?
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5. Your phone will always have a home with these workout pants.
These multifunctional workout pants are ideal for the gym, yoga, and short runs. They wick away sweat and have a deep pocket on each leg. Plus, they come with tummy control, which gives you just the right amount of support exactly where you need it. Amazon
The ODODOS come in two different lengths: capri and ankle-length. If it’s color you want, the ODODOS deliver. Both lengths come in a variety of colors including black, spacedye white, fuchsia, deep purple, and charcoal. With a blend of four-way stretch fabric and sizes ranging from small to XX-large, you can’t go wrong with these moisture-wicking workout pants. And if for some reason you’re not satisfied with the quality of the pants, you can return them within 30 days, no questions asked.
[link-button href=”https://www.amazon.com/ODODOS-Control-Workout-Running-Leggings/dp/B07BPQKFRT”]ODODOS High Waist Out Pocket Yoga Pants, $18.98 from Amazon[/link-button]
6. Wick the sweat away with these affordable fashion tanks.
Sports bras and leggings might make up the majority of your workout wardrobe, but a quality tank top is still a much-needed fitness essential. Finding one that fits right and doesn’t feel like it just came out of the washing machine when you sweat is the key to comfort. The icyzone activewear racerback tank top is moisture-wicking, lightweight, and stretchy. Amazon
You can wear these tanks for any exercise, and since the cut provides great shape , they also work well as everyday tops. The racerback style allows you to wear this tank with just about any type of sports bra, and the length hits right below the waist, so they go with any style of waistband. Sizes range from X-small to XX-large, and the tanks come in black, granite, royal blue, charcoal, peach, blue, lavender, and orange.
[link-button href=”https://www.amazon.com/icyzone-Activewear-Running-Workouts-Racerback/dp/B073PYKWZW”]icyzone Activewear Yoga Racerback Tank Tops, $9.35 from Amazon[/link-button]
7. Run in comfort in these moisture-wicking comfy socks.
You might not put a lot of thought into the socks you wear while exercising, but the right footies can make all the difference in your workouts. Regardless of the type of exercise, wearing a moisture-wicking comfort (and maybe even padded) sock will help keep your feet comfy and free from blisters. BERING performance athletic running socks are made with a blend of polyester, spandex, and nylon. Amazon
They have a heel tab that protects that tender area from rubbing on your shoes and creating a blister. In addition to moisture control and blister protection, a quality workout sock also has the right amount of cushioning. The BERIG socks have a cushioned sole, reinforced heel and toe, plus a band of elastic around the arch that helps with support and performance.
[link-button href=”https://www.amazon.com/BERING-Womens-Performance-Athletic-Running/dp/B071Z74RMF”]Women’s Performance Athletic Socks (6 Pair Pack), $18.99 from Amazon[/link-button]
8. Hide morning hair with this cool hat.
Hats are all the rage lately, and workout hats are no exception. It makes sense, right? Who doesn’t love the option of grabbing a fashionable lid, securing it on your head, and running out the door? The only problem is some hats are not made for fitness, or they’re not designed with a woman in mind. That’s why the super-cute GADIEMKENSD quick-dry hat is such a great find. Amazon
It has everything a girl wants in a hat: comfort, color (pink, blue, white, and more) and fit. Plus, it’s moisture wicking, so you don’t have to worry about sweat building up inside. They do come in one-size-fits-all, but you can adjust to fit most head circumferences.
[link-button href=”https://www.amazon.com/dp/B01GDPPZLO”]GADIEMKENSD Quick Dry Sports Hat, $9.97 from Amazon[/link-button]
9. Hug your body and stay cool with compression tanks.
If it’s compression you want, these tanks are for you. The Neleus compression dry fit tanks hug you in all the right places, while still giving you the room you need to get the work done. Amazon
Made mostly of polyester with just a smidgen of spandex, these moisture-wicking tanks will stretch with you while you crunch, box, or run your way to better health. Since these tanks are considered compression wear, you want them to fit snug. Because of that, you may want to avoid ordering a larger size. This tank is not meant to be loose-fitting.
[link-button href=”https://www.amazon.com/Neleus-Womens-Pack-Compression-Layer/dp/B07BYK5SNL”]Neleus Compression Dry Fit Tank (3 Pack), $20.25 from Amazon[/link-button]
10. Moisture-Wicking T-Shirts for Everybody
A workout shirt that doubles as casual wear is a necessity, especially when you head right from the gym to the store. The Opna women’s short sleeve v-neck shirts are cool and light enough to get you through a grueling boot camp or cycling class, but sleek and slim enough to wear just about anywhere. Amazon
And since the fabric is moisture-wicking, that sweat you produced an hour ago stays away. Plus, the Opna shirts are available in sizes ranging from X-small to XXXX-large and they come in 15 different colors including hot coral, lime shock, and pink raspberry.
[link-button href=”https://www.amazon.com/dp/B015TC7I1C”]Opna Short Sleeve Moisture Wicking Shirts, $17.95 from Amazon[/link-button]
11. These towels leave your face clean and soft.
Forget the gross gym towels that thousands of people have wiped their faces on. With these quick-drying, antibacterial sweat towels, you will always stay dry and clean. The Dwelling Place Premium Gym Towels are small enough to tuck in your pocket but big enough to wipe away all of your sweat. Amazon
In addition to cleaning up your sweaty mess, these microfiber towels also resist the nasty bacteria and germs that lurk on the treadmill. They hold up in the washing machine and come out without turning into a pile of fuzz.
[link-button href=”https://www.amazon.com/Premium-Microfiber-Gym-Towel-Pack/dp/B073ZKKVQZ”]Dwelling Place Premium Gym Towels, $14.99 from Amazon[/link-button]
12. The Sweat-Wicking Waistband That Does It All
When you head out on a long run, you need a place to put all of your stuff, right? Pockets work, but only for your phone, bank card, or keys. What about water bottles, gels, or chews? The Sport2People Waist Bag solves this problem. Consider it the “everything but the kitchen sink” belt for running or pretty much any fitness activity you want to do. Amazon
The belt is waterproof and comes with two expandable pockets. You can expand the length from 27.5” to 40.5” and you can use it at night since the Sport2People comes with three reflective darts. If you try it and don’t like it, the company stands by their product and will refund you your money.
[link-button href=”https://www.amazon.com/gp/product/B019BQNTL0/”]Sport2People Waist Bag, $16.97 from Amazon[/link-button]
13. No pockets, no problem with this wrist wallet.
If you’re not a fan of waist belts or armbands, you need to check out this product. The Sprigs Banjees Wrist Wallet is popular in traveling circles, but it also works great when you need a place to put your phone while working out. It comes with two storage pockets: One folds and one has a zipper. Amazon
The company uses a custom fabric blend of PolySpandex, so the material stretches and moves with you while your arm is in motion. Speaking of fabric, there are lots of designs and colors you can choose from, including batik blue, yellow paisley, and purple blitz. Your phone will always have a home with this wrist wallet.
[link-button href=”https://www.amazon.com/Sprigs-Banjees-Pocket-Wrist-Wallet/dp/B015LOOY38″]Sprigs Banjees Wrist Wallet, $19.99 from Amazon[/link-button]
14. The Classic Armband That Keeps on Running
Dependable, inexpensive, functional, and easy to use are the best ways to describe the classic armband holder. All you do is slide your phone in, wrap it around your arm, and close it with the velcro strap and you’re off and running. The ease of use is what makes the Tribe Water Resistant Cell Phone Armband so popular. Amazon
With your hands free, you can focus on sprinting up that hill you’ve been wanting to conquer or breaking your personal squat record. The Tribe Water features a touchscreen and weatherproof technology that keeps your phone safe from moisture. Like many other products on this list, the company stands by their promise that the armband will deliver; if you’re not happy, they will refund your money, no questions asked.
[link-button href=”https://www.amazon.com/gp/product/B00SXRXUFE”]Tribe Water Resistant Cell Phone Armband, $9.98 from Amazon[/link-button]
15. Keep warm, but not too warm, with this long-sleeve athletic shirt.
Sweating it out in class or on the treadmill typically means short sleeves or a tank top. But there are plenty of times when long-sleeves are in order, especially on colder mornings. A lightweight jacket works, but if you want to keep your arms covered until you warm-up, the material is often too bulky. That’s when a moisture-wicking, long-sleeve shirt works. Amazon
Joe’s Dri-Equip moisture-wicking athletic shirts come in 22 different colors and they are available in an X-small to an XXXX-large. This shirt is roomy enough for layering, but it’s also perfect for wearing out and about with a pair of leggings.
[link-button href=”https://www.amazon.com/DRI-EQUIP-Ladies-Moisture-Wicking-Athletic/dp/B01EIYBHK0″]Dri-Equip Long Sleeve Moisture Wicking Shirt, $19.95 from Amazon[/link-button]
16. Fashionable No-Show Socks That Wick Moisture
Sometimes you want a pair of socks that serves a functional purpose but doesn’t disrupt your outfit with its flash of color. The Champion Women’s No Show Socks are ideal for working out without climbing up your leg. Amazon
But if you do want to show off your socks in yoga class, no problem. This pack comes with four different colors including pink, purple, blue, and charcoal. Based on the reviews, these socks are adored by fitness buffs looking for moisture wicking and comfort all wrapped up in one comfy sock. The fabric is soft and on the thinner side so they’re perfect for indoor workouts or moderate weather runs.
[link-button href=”https://www.amazon.com/Champion-Womens-Moisture-Support-Assorted/dp/B074CPKWZD”]Champion Women’s No Show Socks (8 Pair Pack), $18.00 from Amazon[/link-button]
17. Try the shorts that actually cover your booty and stay in place.
Leggings may be the most popular workout attire for your lower body, but having a cute and comfortable pair of shorts tucked away is always helpful. The only problem is, so many shorts are either too long or barely cover your booty. If you’re looking for a pair that hits you just in the right spot but doesn’t hike up, you might want to consider the Baleaf active fitness short. Amazon
These fitted shorts have a wide supportive waistband, are long enough that you’ll feel covered, and they have a hidden pocket in the back that is just big enough for your keys or bank card. Since they are lightweight and moisture-wicking, you can sport these shorts to the gym, yoga, walking, biking, or running.
[link-button href=”https://www.amazon.com/Baleaf-Womens-Active-Fitness-Running/dp/B01ELBMJKW”]Baleaf Women’s Active Running Shorts, $17.99 from Amazon[/link-button]
Innovative Tech Fitness Products
18. Earbuds for the Sweatiest of Exercisers
When you work out, the last thing you want is for your earbuds to stop working because you sweat so much. Unfortunately, this happens way too often. That’s why TaoTronics Bluetooth Sports Headphones made their wireless product splash- and sweat-proof. Amazon
But it’s not just their ability to withstand a tough workout that makes these buds so popular; they also have superior sound quality that is paired with magnetic earbuds, which fit snugly in your ear. Additionally, the TaoTronics Bluetooth Sports Headphones have eight hours of talk time or 175 hours on standby and a noise-canceling mic for outstanding call quality.
[link-button href=”https://www.amazon.com/dp/B06Y686X78″]TaoTronics Bluetooth Sports Headphones, $35.99 from Amazon[/link-button]
19. A Shoe That Combines Cushioning and Power
Technology is part of everything we do, and now it’s made its way into the shoes we exercise in. The Under Armour Women’s HOVR Phantom Connected Running shoe allows you to be digitally connected to your phone via Under Armour’s Record Sensor technology. Basically, the shoes have a sensor in them that tracks how you run. This information is then sent to your phone so you can use it to improve your running. Amazon
Part of the technology also includes what Under Armour refers to as “zero gravity feel,” which helps to maintain energy return and lighten the impact on your body. The HOVR Phantom Connected shoes are made with a compression-like fit, so expect them to feel snug.
[link-button href=”https://www.amazon.com/Under-Armour-Phantom-Connected-Overcast/dp/B071HN2F6D”]Under Armour Phantom Connected Running Shoe, $150 from Amazon[/link-button]
20. A Scale That Does More Than Just Measure Your Weight
The bathroom scale is a dreaded accessory in most homes. After all, don’t most of us have a love-hate relationship with this silly device? When you’re working out and eating right, the last thing you want to do is step on the scale and see that the number has gone up. But it’s not just the scale number that matters. You also need to take into consideration your body fat percentage, and that’s where Yunmai Bluetooth 4.0 Smart Scale and Body Fat Monitor can help. Amazon
This high-tech scale allows you to track 10 body measurements including BMI, hydration, body fat, and more. It’s also set up for multiple users, so everyone in your home can step up to the scale and see how they’re doing. And if you want to monitor your progress with your phone, the Yunmai app works with Apple Health, Fitbit, and Google Fit.
[link-button href=”https://www.amazon.com/Yunmai-Bluetooth-Smart-Scale-Monitor/dp/B01B8LEELA”]Yunmai Bluetooth 4.0 Smart Scale, $49.95 from Amazon[/link-button]
21. Stay hydrated all day with this smart cup.
We all know how important it is to stay hydrated. But with work, school, family, social obligations, and everything else, it’s easy to forget about drinking water throughout the day. Fortunately, there’s a cup that helps you stay on top of your water consumption. Here’s how it works: At regularly timed intervals, the Ozmo Active Smart Cup will vibrate, indicating you need to take a water break. Amazon
The LED lights show you how you’re doing with your overall consumption for the day. And of course, it comes with the option of syncing with your smartphone. The appearance of the cup is nothing fancy, just your standard water bottle, but the design is ideal for working out. Plus, it’s made from Triton BPA-free plastic, so you know the cup is safe.
[link-button href=”https://www.amazon.com/ozmo-Watertight-Rechargeable-Bluetooth-Indicator/dp/B01MSMOTCW”]Ozmo Watertight Bluetooth Smart Cup, $69.99 from Amazon[/link-button]
22. These wireless headphones let you hear what’s going on around you.
Are you tired of earbuds digging into your ear? The AfterShokz Trekz Titanium Open Ear Wireless Headphones deliver music through your cheekbones. Yes, you read that right. These bluetooth wireless headphones look almost identical to all the other sports headphones on the market, except that the “ear” piece lays flat against the side of your face. Amazon
It’s actually quite clever since this allows you to listen to your favorite jam as you run and still hear what’s going on around you. The AfterShokz repel sweat and moisture, which makes them ideal for working out. And the battery life is not so shabby: six hours of continuous music and calls.
[link-button href=”https://www.amazon.com/dp/B018XNGQOE”]AfterShokz Wireless Headphones, $99.50 from Amazon[/link-button]
23. A Fitness Watch for Music Lovers
If you’re ready to take your fitness watch wearing to the next level, Garmin’s new wearable might be just what you’re looking for. Targeted at hardcore runners, this next-level technology allows you to download up to 500 songs, but it comes with a hefty price tag. Like most other Garmins, the Garmin Forerunner 645 Music monitors your heart rate, mileage, steps, and much more. It also has a built-in activity profile option that lets you choose your method of exercise such as running, cycling, strength training, and more. Amazon
You can also receive and respond to text messages and view other information right on the watch (once you pair it with your phone). The list of features goes on and on, but one other thing to note is the battery life. This watch comes with up to seven days of battery life when it’s in smartwatch mode. That drops significantly if you’re using it in GPS mode, which only gives you five hours of battery time.
[link-button href=”https://www.amazon.com/Garmin-Forerunner-contactless-Wrist-Based-010-01863-20/dp/B078H244WN”]Garmin Forerunner 645 Music, $431.98 from Amazon[/link-button]
24. Keep yourself safe with this handy alarm.
According to the company that makes it, the Katana Safety Arc offers the first ever multi-level security system that fits on the back of your smartphone. Perfect for nighttime joggers or solo runners, the new device keeps you connected to friends, family, and emergency services every time you hit the pavement. Amazon
The device is lightweight with a built-in audible alarm that can be sounded to ward off an attacker or alert a bystander. It also comes with a mobile app with a GPS-enabled locator that will share a visual map of your location with seven emergency contacts when faced with danger. Plus, the subscription-based 24/7 response center contacts local authorities, family, and friends in case of an emergency.
[link-button href=”https://www.amazon.com/Katana-Arc/dp/B07D86QJZ9″]Katana Safety Arc, $99.99 from Amazon[/link-button]
25. Brighten up your Fitbit with these colorful bands.
You have your Fitbit and love it, but you’re getting tired of wearing the same old boring black band it came with. If you want to brighten up your fitness tracker, why not swap out the band? Amazon
The POY Replacement Bands work with the Fitbit Charge 2 and come in a ton of colors including cerulean, red, pink, cyan, plum, orange, teal, and many more. They are easy to install, and you don’t need a tool to get the job done.
[link-button href=”https://www.amazon.com/POY-Replacement-Compatible-Adjustable-Wristbands/dp/B07GVG9TQJ”]POY Replacement Bands, $9.81 from Amazon[/link-button]
26. Swap out your Fitbit Alta and Alta HR band with these fun colors.
The Fitbit Alta and Alta HR are the models that got Fitbit noticed in the wearable market. When they first came out, the band colors were limited, and you had to settle for basic. But now, several companies are dressing up the bands and making colorful replacements. The brand that really seems to stand out is the iGK Replacement Bands. Amazon
These bands come in 22 different colors including white, sky blue, lavender, pink, coral, and brown. According to the specs, these bands fit best with the Fitbit Alta 2016 Fitness tracker and the Fitbit Alta HR 2017.
[link-button href=”https://www.amazon.com/iGK-Replacement-Compatible-Adjustable-Smartwatch/dp/B07GVJBKS6″]iGK Replacement Bands, $6.99 from Amazon[/link-button]
27. A Smart Scale That Syncs With Your Phone
Top-of-the-line scales can run you hundreds of dollars, but that doesn’t mean you have to shell out that kind of money to get a quality product. The RENPHO Bluetooth Body Fat Scale has everything you need in a scale, and it comes at a very reasonable price. Amazon
The scale measures weight, body fat, BMI, bone mass, body age, skeletal muscle, protein, muscle mass, fat-free body weight, basal metabolism, and water. It also syncs with several popular fitness apps so you can keep track of your progress on your phone.
[link-button href=”https://www.amazon.com/gp/product/B01N1UX8RW”]RENPHO Bluetooth Body Fat Scale, $23.79 from Amazon[/link-button]
28. The Premier Fitness Tracker That Looks Good Too
Love ’em or hate ’em, you can’t have a fitness tech round-up without mentioning the Apple Watch. And the Apple Watch Series 3, the latest model, does not disappoint. From a fitness standpoint, the Apple Watch tracks everything you would want it to, including steps, heart rate, distance, calories, and time. Amazon
Since it’s water-resistant, you don’t have to worry about sweat or rain damaging it. The touchscreen is convenient and easy to use while you’re exercising. And the band fits snug but flexes while you’re active. You can monitor all of your activity on the watch itself or on your phone. One feature that’s convenient for anyone is the ability to answer phone calls. With just a touch of a button, you can be chatting it up with your BFF while doing hill repeats!
[link-button href=”https://www.amazon.com/Apple-Watch-Gold-Aluminum-Sport/dp/B075TDXYCS”]Apple Watch Series 3, $359 from Amazon[/link-button]
29. This fitness watch does it all—without a hefty price tag.
We can all agree that the fitness wearable market is saturated with watches. All you have to do is Google the words “fitness watch,” and pages of products pop up. One company that’s stood the test of time is Fitbit. Their watches have evolved from just counting steps to monitoring heart rate, miles, calories, and more. Currently, their lineup features the Fitbit Versa Smartwatch. If you don’t want to shell out the money for an Apple Watch or the fancy Garmin, the Versa might be a good fit for you. Amazon
It has the ability to track your day-to-day and fitness activities continuously. Plus, it comes with 15+ exercise modes to choose from, including swim, run, cycling, rowing, and more. The Versa comes in five colors: black, charcoal, grey, lavender, and peach.
[link-button href=”https://www.amazon.com/Fitbit-Versa-Smartwatch-Aluminium-Included/dp/B07B48SQGT”]Fitbit Versa Smartwatch, $199 from Amazon[/link-button]
30. A Top-of-the-Line Tracker for a Reasonable Price
If the Fitbit Versa is still too much money for you to spend on a fitness tracker, you can consider the Fitbit Charge 2 Heart Rate + Fitness Wristband instead. This model looks more like an activity tracker and less like a watch. But if all you want is a simple tracker that will monitor your heart rate, steps, and activity, this might be the watch for you. Amazon
Like the other Fitbit models, the Charge 2 has a touchscreen, which allows you to see call, text, and calendar notifications. The Charge 2 comes in black, blue, plum, gunmetal, lavender, and teal.
[link-button href=”https://www.amazon.com/Fitbit-Charge-Fitness-Wristband-Version/dp/B01K9S260E”]Fitbit Charge 2 Heart Rate + Fitness Wristband, $129.50 from Amazon [/link-button]
31. A Fitness Wearable Made With Affordability in Mind
If the thought of shelling out for (or using) a high-tech fitness tracker makes you want to bail on the entire idea, you might want to check out the basic trackers on the market. The LETSCOM Fitness Tracker HR is a basic yet effective tracker that monitors your heart rate, steps, sleep, calories burned, and active minutes. Amazon
If you want the tracker to measure distance, just connect the GPS on your phone and monitor your progress from there. The LETSCOM comes in a variety of colors including black, blue, green, pink, purple, and red.
[link-button href=”https://www.amazon.com/LETSCOM-Fitness-Activity-Waterproof-Pedometer/dp/B07GCM9N72″]LETSCOM Fitness Tracker HR, $29.98 from Amazon[/link-button]
32. Keep track of your ZZZs with these sleep pads.
If you’re putting in the time at the gym but not getting quality sleep, your fitness goals may suffer. Enter Nokia Sleep Tracking Pads. These sleek sleep pads slip under your mattress to help track and analyze your sleep quality, which is considered in light of your deep, light, and REM sleep cycles. The pad also keeps track of your heart rate while you sleep. The information (including a sleep score) is sent to your phone or tablet via the Nokia Health Mate app. Amazon
You can then log into your profile to find out what might be impacting your sleep quality and get tips to help you get deeper sleep at night. And get this: They also monitor your snoring, so no more pretending like you don’t sound like a grizzly bear at night!
[link-button href=”https://www.amazon.com/Nokia-Sleep-Tracking-Temperature-Compatible/dp/B078Z1B34S”]Nokia Sleep, $99.95 from Amazon[/link-button]
33. The Running Coach That You Wear Around Your Waist
Becoming a runner takes a little bit more than just lacing up your shoes and heading out the door. There is a lot of time and training that goes into the overall development of a runner, and most of us lack the knowledge to get going on the right path. But with the help of the Lumo Run Coach, you will have a running coach with you 24/7. Amazon
The Lumo Run sensor clips right onto the back of your waist and tracks and monitors everything from your form to your performance. The information is sent to an app on your phone that gives you feedback and coaching on your running form.
[link-button href=”https://www.amazon.com/Lumo-Run-Running-Runner-iPhone/dp/B01K22SOYE”]Lumo Run, $84.99 from Amazon[/link-button]
34. Light up a dark run with these clip-on lamp lights.
Between work, school, family, and friends, it can be difficult to fit in your training run before the sun goes down. Since many runners loathe the treadmill, hitting the pavement when it’s dark is the only option. Reflective clothing can only do so much, which is why more runners are turning to lights they can attach to their clothing or shoes. The Night Runner Shoe Lights clip right onto the top of your shoes, and they’re built to run through all types of weather. Amazon
The lights produce 360 degrees of visibility, which includes a forward light beam of up to 30 feet, plus two back-facing safety lights.
[link-button href=”https://www.amazon.com/Night-Runner-270-Shoe-Lights/dp/B018EK6RUY”]Night Runner Shoe Lights, $49.95 from Amazon[/link-button]
35. No more slouching with this posture corrector.
How many times during the day do you find yourself hunched over your desk? If you’re like most people, your posture can use a major boost in the improvement department. But if you’re so used to learning to one direction, rounding your shoulders, or slouching over, it can be difficult to know when you’re doing these things. That’s where the Upright GO Posture Trainer and Corrector comes to the rescue. Amazon
This small device sits on your upper back, and as soon as you slouch, the Upright GO vibrates, reminding you to sit up. The information is also sent to an app on your phone for you to view at any time. It’s a bit Pavlovian, but if it works, who cares?
[link-button href=”https://www.amazon.com/Upright-Corrector-Strapless-Discrete-Confidence/dp/B0747YHYZF”]Upright GO Posture Trainer and Corrector, $79.95 from Amazon[/link-button]
36. Trust the old-school step tracker.
Before Fitbit, Garmin, and Apple, all we had was a trusty pedometer to track steps. While the new technology of fitness wearables is pretty amazing, sometimes you want to just keep things basic. If you want to take a step back from the high-tech world, but still track your steps, distance, exercise time, and calories burned, you might want to test out the Realalt 3D TriSport Walking Pedometer. Amazon
Plus, it is so easy to set up. Take it out of the box, turn it on, and follow the directions. No need to pair it with a smartphone or download an app. When you’re ready to get moving, all you have to do is clip the pedometer to your waist, put it in your pocket, or wear it around your neck depending on what’ll be most comfortable given the activity ahead.
[link-button href=”https://www.amazon.com/Realalt-3DTriSport-Pedometer-Accurate-Distance/dp/B00MWHUOSM”] Realalt 3D TriSport Walking Pedometer, $22.99 from Amazon[/link-button]
37. Track your fat loss with this easy-to-use digital monitor.
Tired of stepping on the scale only to see the number fluctuate every day? If you want something more than just pounds to measure your progress by, you might want to give body fat testing a try. This handheld device allows you to quickly measure your body fat without taking your clothes off or having someone grab and pinch you. Amazon
The technology that makes this possible is called bioelectrical impedance, which works by sending a signal through your body to measure total body water. Once you input your personal data (height, weight, age, athlete or non-athlete, etc.) the process takes about seven seconds, and you have your body fat percentage, give or take the normal variance that’s inherent to with body fat monitoring devices.
[link-button href=”https://www.amazon.com/Omron-HBF-306C-Handheld-Body-Monitor/dp/B000FYZMYK”]Omron HBF-306C Handheld Body Fat Loss Monitor, $35.31 from Amazon[/link-button]
I took up Ashtanga yoga in 2013 in Madrid, Spain. The year before, I had run a half marathon in a stupidly beautiful wine region of Portugal, but I’d trained poorly, without proper form or shoes or nutrition, and—one by one—all my toenails fell off. This time, I decided I would take up something gentler on my body. I started by going to yoga classes at a studio that felt like church (not the kind I grew up in). It had high ceilings, white walls, tall french doors, several plants, and a cat that roamed where it wanted. Whenever I entered, the lights were dim and incense burned. The instructor, who walked around monitoring people’s form, spoke only in whispers. Sometimes they hosted vegetarian potlucks. After I could no longer afford the classes on my income as an English teacher, I took Ashtanga home with me to the apartment that I shared with three Spanish men. They were all nice to me, but I still felt like an outsider borrowing their space, so I was most comfortable practicing alone in my small room. About four days a week, I went through the same movements again and again, breathing loudly (Ashtanga is all about the breath) while James Blake’s Overgrown album played on YouTube. (The whole point, probably, was that I was supposed to be doing the practice in meditative silence, concentrating only on the flow of the sequence, but I became bored easily.) In the end, I screwed up my knees. Maybe because I was hyperextending, maybe because I still ran, or maybe because of the extra weight I carried on my frame after many cervezas and the previous year’s half-marathon training, during which I stress-gained a surprising amount. I left Ashtanga behind. Half a decade later, I missed the flow that once bored me. I recently started powerlifting, and I wanted to find a way to maintain my flexibility as I gain strength. Since I’ve stopped running, and my knees no longer pop when I kneel down, yoga seemed like a good option for me. There’s something, too, about the repetitiveness and the mobility of Ashtanga that calls me back—the way it lulls me into a different state of mind, and the fact that, once memorized, I can do it pretty much anywhere, whether I’m at home, on a trip, or at any wonderfully scented studio in the world. (Though I’m now landlocked in the American Midwest, I recently began a full-time job that will allow me to go on more weekend getaways than my freelance-writer budget and NYC rent allowed.) But, to practice anywhere and at any time, you need a yoga mat suited to travel. Below I’ll compare three popular options that I personally tested for weeks, paying special attention to 1) ease of transport, 2) comfort, and 3) functionality. Multipurpose mats got bonus points. (I’ll explain later.)
My Process for Testing Travel Yoga Mats
To compare these popular travel yoga mats, I tried to keep conditions as similar as possible during testing. With each yoga mat, I completed the same Ashtanga fundamentals session on a hardwood floor, wearing the same clothes and stopping midway to sample each mat as a topper over my at-home yoga mat. Though I’m a very sweaty person generally, I didn’t sweat much (if at all) during these sessions, as I practiced in air-conditioned rooms and at a slower speed. (This, of course, had everything to do with the type of yoga I chose. Hot yoga would’ve changed everything.) Since all the mats made claims about their grippiness, I emulated sweaty palms by running my hands under water about halfway through my flows so that they would be damp for the remainder of the practice, which included positions you might easily slip during if on a bad mat: Downward-Facing Dog (Adho Mukha Svanasana), Four-Limbed Staff Pose(Chaturanga Dandasana), and Warrior I (Virabhadrasana I). Whether I actually traveled with a mat was a game of survival of the smallest. Mats that fit inside my 21.7” × 14.8” × 10.2” carry-on took trips, while the others (or, in this case, other—only one was too big) were left behind.
Travel Yoga Mats Tested
[sol title=”CleverYoga’s YogiOnTheGo Travel Mat” subheader=”Mat Dimensions: 71” L × 24” W × 1 mm | Weight ~2 lbs”]
Pros
This floppy, super-soft mat reminded me of a fancy cowhide rug. In reality, it’s probably the furthest you could get from a home accessory made of animal flesh. The CleverYoga YogiOnTheGo Travel Mat, according to the box it comes in, is eco-friendly, created “from all-natural tree rubber” “with a soft fabric surface” that is certainly not the dried-out skin of a mammal. This in no way discouraged me from making myself at home on my cross-country flight to Los Angeles by using the mat as a blanket. My four-hour trip from St. Louis Lambert International Airport to LAX was not terribly long, but it was a struggle. After a full night’s rest of two hours, I boarded at 5:15 a.m. and immediately wanted to lie down. Luckily, it wasn’t a full flight, so I could. Unluckily, it was cold, and blankets weren’t provided. So I got creative. I balled up my jean jacket to use as a pillow and pulled out the Clever mat, which I’d fit easily into the small carrying pouch of my weekender bag, which is roughly the size of a folded sweatshirt. I faced the soft side of the mat, letting the rubber exterior shield me from the blasting AC, and I was surprisingly warm and comfy, likely because of the mat’s flexibility and weight. The packaging claims it’s no heavier than about two pounds, with weight varying up to 0.3 pounds due to “the uniqueness of the natural rubber.” For the record, mine measured in on my kitchen scale as 2.48 pounds. All that said, I didn’t sleep like a baby, but I did sleep—like an adult woman, which is just okay. In additions to its luxe look, ease of transport, and multifunctionality, the cost of this mat is just under $45, which is an investment but won’t break the bank.
Cons
The only yoga I did in L.A. was a sun salutation or two the last morning of my trip, on the hard kitchen tile of the Airbnb. My notes: “not the most cushiony, doesn’t provide the best grip (but, according to the makers, it becomes grippier the more you sweat)—unrelated: realized how inflexible I’ve become, perhaps bc powerlifting?” During the more controlled Ashtanga test, I confirmed that the mat itself stays put on the floor, but its soft-side grip isn’t great, though, as promised, it does create more friction the sweatier (or waterier) your hands become, which is a neat twist. Even more curious was this instruction: “Lightly sprinkle mat with water where hands and feet normally land for superior grip.” So I did, like a priest blessing someone with holy water, and it helped. Still, not ideal. Neither is cushioning. Do you enjoy the sensation of sitting cross-legged, skin bare, on a hardwood floor? If so, you will probably find this mat comfortable. I, however, bruise like a peach, and I and my pale skin did not love it. At 1 mm thick, this material is not very forgiving. (When paired with another yoga mat as a topper, that discomfort goes away. So, if you’re a YogiOnTheGo who is more likely to attend a class with mats provided, it shouldn’t be an issue.)
Considerations
Another fun and unexpected feature of the CleverYoga travel mat is that it can be laundered like a towel or any other piece of clothing. The extent of my yoga mat cleaning ritual has only ever been to occasionally—OCCASIONALLY—wipe it down with one of those antibacterial hand wipes. But I am a messy person. (“With you, the messiness is part of the art,” an editor once told me, for whatever that’s worth.) So the idea of being able to throw my yoga mat in the washer (and dryer!) after a particularly foul romp through an airplane, or wherever, seems both foreign and luxurious. After testing this out—normal wash on cold, dry on medium heat—I can say that it comes out looking basically as good as new. (For those of you wondering, there is an upper limit to the “wetter is better” feature. I tried to Downward Dog in the apartment building’s concrete laundry room floors on a soaking-wet, just-washed Clever mat, and it was kind of slick, as you might imagine.)
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[sol title=”lululemon Reversible (Un) Mat Lightweight Travel” subheader=”Dimensions: 71” L × 26” W × 1.5 mm | Weight ~2 lbs”]
Pros
I see what they did here with branding. The first thing I thought of when I read “(Un) Mat” was (un)chicken—so, veganism. Veganism evokes eco-friendliness, and a certain cultural elitism, which, hey, doesn’t miss the mark. Still, I took the (Un) Mat with me from St. Louis to Little Rock—via a decidedly (un) vegan flight, as a few of the passengers ate fried chicken, making my pretzels seem very sad. During my Ashtanga testing session with the (Un) Mat, I learned that the grip on this yoga mat is for real, with and without wet hands. A clear plus. Cleaning was straightforward, though I didn’t follow the rules. The instructions say to “clean this mat after practice with warm, soapy water,” and “after a heavy sweat session, fully submerge it in water and hang it to dry.” I’ve learned enough about myself as a person to know that I won’t be hand-washing items, unless those items are expensive lingerie or all of my dishes for the past seven years, because that’s how long I lived without a dishwasher. Instead, I used a Wet Ones hand wipe for sensitive skin to do a quick once-over. They were not kidding around about how the top layer “absorbs moisture.” The mat seemed to instantly evaporate any wetness (where? how?), and it even showed imprints from the oil on my nose, like some kind of massive blotting paper.
Cons
As it turns out, 1.5 mm thickness is still not thick enough to feel like you aren’t pressing your ankle bones directly into the cold, hard floor. (Though I feel the need to mention that the discomfort did disappear when the mat was turned into a topper.) Another bummer: This mat only barely fit in my carry-on bag. At 2.32 pounds, it’s lighter than the Clever mat, but it was inflexible enough that it had to be ungracefully fruit roll-upped and crammed between clothes, which left it looking crumpled. Visiting family for a long weekend, I got the chance to do some yoga with my mom, who used the Clever mat while I used the (Un) Mat. The practice was for “complete beginners” and we did it in our carpeted living room, so the mats’ thickness and grippiness didn’t come into consideration. Mainly we were in tune with the sensory experience. (“I wish this was a class where they came and massaged you!” my mom said before starting. She is not a huge fan of yoga, per se.) Both of us were distracted by the strong, almost fishy smell of the (Un) Mat. The Clever mat did have a slightly unpleasant tire-y odor, which has lessened with time and a wash, but the stench was much more invasive when it came to the (Un) Mat. To be fair, the packaging advises rolling it out to air before practicing with it, which I didn’t read until later. Perhaps the odor is from the natural rubber base, the polyurethane top layer that “absorbs moisture to help you get a grip during sweaty practices,” or the antimicrobial additive that apparently prevents the growth of mold and mildew—all great features! But something stinks until the mat has been aired out for a couple days.
Considerations
At $48.00–$58.00 on the lululemon website, this is slightly more expensive than the CleverYoga option.
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[sol title=”Liforme Travel Mat” subheader=”Dimensions: 70.8” L × 25.6” W × 2 mm | Weight 3.5 lbs”]
Pros
This mat delivers in some important ways, as evidenced by being the top performer in my Ashtanga-on-hardwood-floor-with-wet-hands test. First, it looks cool. The design is neat enough on its own, but it’s also functional. The mat’s creator, James Armitage, said the Liforme Travel Mat came into being after a five-year process of research and development, including seven trips to the “Far East.” The markings on the yoga mat make up the AlignForMe system, which is supposed to help yogis and their teachers track positioning of the hands and feet, or any other strategically placed body parts. (James experienced a turning point in his yoga practice when he started regularly attending a guided Ashtanga primary series class, so perhaps the system was made specifically with those poses in mind.) Second, the mat felt like the grippiest of all three I tried, with what the makers refer to as a “Warrior-like Grip.” A little booklet that comes attached to the travel bag says: “We believe our revolutionary ‘GripForMe’ material is the grippiest Yoga mat material currently available on earth. And it stays grippy even when ‘sweaty wet.’” Can’t argue with that. Third, Liforme seems to have hit the sweet spot of travel-mat thickness at 2 mm. When used alone, the other two mats, at 1 mm and 1.5 mm, respectively, felt almost like having nothing between my body and the floor, while this one felt like enough of a barrier to not hurt my joints during my practice. Another notable feature, according to the attached booklet, is the mat’s “planet friendly, body kind” makeup: “sustainable natural rubber, topped with a specifically engineered eco-friendly material” that is “responsibly manufactured and biodegradable.” I appreciate that the mat came with its own zip-up travel bag, which includes an over-the-shoulder strap. The sturdy case will likely keep this yoga mat from getting beaten up over extended use. The Liforme website also provides detailed instructions on how to keep your mat in good condition and clean. (Again, I just wiped it down with a Wet One. But being a responsible adult, and considering that this mat is the most expensive of all—$125—perhaps you will feel more inclined to follow the recommended protocol.)
Cons
Even given all its wins, Liforme was the only mat that didn’t make it on an excursion. At nearly 26 inches rolled up, there was no way it was fitting in my carry-on. Though it came with its own travel case, I was worried that it would count as my personal item and the airline would charge me for my purse. Aside from this, adding any extra over-the-shoulder item is cumbersome when traveling, especially when said item is relatively heavy (about 3.5 pounds) and oddly shaped. Did I mention that this mat is over one hundred dollars? Because it is. For most of us (myself included), that’s a lot!
Considerations
Like lululemon’s (Un) Mat, this one has an unsavory fishy smell, so you’ll probably want to air out this mat for a few days before your first practice.
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Overall Winner
This may come as a surprise, but my top pick for a travel yoga mat is CleverYoga’s YogiOnTheGo Travel Mat, because it shines in the two areas that a yoga mat of its kind should: being multifunctional and easy to transport. The runner-up would be the Liforme Travel Mat, for those who prioritize having a mat that’s supportive and super grippy during practice over having space in your luggage or fewer things to carry. It misses first place, in my book, because it doesn’t seem different enough in size or ease of transport from a regular yoga mat. When I was 21 years old, I went backpacking through Europe for nearly a month, bringing with me only what could fit in a relatively small backpack (think “back to school,” not Wild). If I were to take up precious packing real estate for a yoga mat, it would have to be smashable and it couldn’t be just a yoga mat. One of those nights I spent in a cold, closed train station in Nice where there were only homeless people and travelers like me with budgets too small to splurge on a hostel. It was among one of my most miserable travel memories and involved me curling up near a New Zealander couple I’d just met, using a pair of my damp, dirty jeans as a blanket. Here a yoga mat that served as a cushion would’ve been greatly appreciated, but realistically I probably wouldn’t have taken the extra space required by a more traditional, roll-up mat. On the other hand, a yoga mat that doubled as a blanket and took up much less room in my bag would’ve been worth it, since it would’ve been something I used again and again. (I was frequently cold on transportation and could’ve used it as a stand-in beach towel, picnic blanket, or hostel comforter, then washed it when it got too gnarly.) On top of all that, it’s the least expensive of the bunch. And what traveler can’t use more money?
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Want to stay committed to your fitness journey and avoid boredom? I know how easy it is to fall into a routine that eventually becomes a workout rut. Finding new ways to have fun while getting fit is something I always like to encourage my clients to do because I have been down that road before. This summer Circle Line Sightseeing Cruises (Pier 83 at West 42nd Street) teamed up with Crunch Fitness to put together an innovative cruise series to get New Yorkers in shape all summer long with CruiseFit. Nadia Murdock I loved the concept behind this experience largely because it is something I have never tried before. Workout enthusiasts got to enjoy the entire boat (all three levels), mixing and mingling and getting a killer workout. The crowd was diverse, with participants who appeared to be regulars and a few newbies like me. The workout was scheduled to happen rain or shine, and fortunately we got clear weather to get the full experience of exercising outdoors. As we all waited to depart, the instructors entered the ship, and their enthusiasm changed the entire dynamic and eased the tension of any newcomers. CruiseFit hosted two 30- to 45-minute workouts, kicking things off with a POUND workout, which I have been eager to try. The POUND workout was created by two women drummers and blends cardio interval training with using drumsticks to provide an additional challenge. Even with the confined space, everyone was still able to get an effective workout in that short period of time. Both the instruction and the music were upbeat and kept the intensity and moods high! Nadia Murdock Guests were given a break to hydrate and take photos as we circled around the Statue of Liberty. I caught a few new friendships forming in the crowd, which didn’t surprise me since it was such a memorable experience. We were also given the opportunity to order healthy or alcoholic beverages, but many of the guests stuck to water until after the second workout. Zumba was the next fitness session, and it appeared to be a crowd favorite. I like the variety of styles that were offered, as each instructor took turns working out the crowd. I wanted to dive in and learn more about the series and how the public had been responding to this unique workout experience, so I took the opportunity to speak with Brookelyn Suddell, director of group fitness strategy and development at Crunch Fitness. (Note: This interview has been lightly edited for clarity.) Nadia Murdock: How has the public responded to the CruiseFit Series? Brookelyn Suddell: The response from our members and the general public has been overwhelmingly positive. The uniqueness of the experience is in our Crunch brand identity to offer the most interesting, innovative, and fun fitness experiences we can dream up. We had originally thought that this series would be desirable to tourists primarily, although most of our guests are locals who love being able to watch the sun set over their city while getting a great workout and having a great time! Nadia Murdock Murdock: In what ways do you as an instructor help to make the experience even more unique than it already is? Suddell:My team and I are always trying to create a unique and positive experience for our members and guests in and out of the gym. For this program specifically, we look to really connect with the guests on a personal level. As instructors, it’s not often that you have extended one-on-one time with members and vice versa. So being able to really talk to them, see what they like, maybe take a few song requests, [and] even grab a drink with them offers a unique opportunity to take an instructor–member relationship and transform it into a friendship. Murdock: What do you love most about teaching the CruiseFit Series? Suddell:Tough one! My team and I love everything about it! We’re able to do what we love [and] share our passion with amazing people, and the setting is unmatched. Personally, I am really proud of this partnership. The Circle Line team has been fantastic, and I think the program as a whole embodies everything we stand for here at Crunch: inclusive, innovative, creates a sense of community and camaraderie, and most importantly, it’s FUN! I give this unique wellness experience a thumbs up, and I am hoping it will return again next summer!
Goat yoga—no doubt you’ve seen photos of people doing plank pose with happy baby goats on their backs as you’ve scrolled through your Instagram feed, but it’s hard to imagine the reality of this fitness craze. Do the goats bounce off the backs of yogis? Are they trained to join you in Downward Dog? Do the goats poop on your yoga mat? (C’mon, I know you’ve wondered.) As a novelty workout enthusiast, I had to learn more about goat yoga. Those baby goat yoga pictures were just too cute (and delightfully ridiculous). So when the staff at the new DoubleTree hotel in Vail, Colorado, recommended I try the local goat yoga class during a recent visit (they had a free shuttle to take me there, after all), I signed up without a moment of hesitation—and with a ton of anticipation.
Goat Yoga: Too Cute or Carried Away?
The four-legged yogis were relaxing in their pen when I rolled up toVail Stables on a sunny day in the mountains. Snuggled up in groups of five or six, they looked at ease, having just finished up another baby goat yoga class a half hour earlier. Of course, it was just about time for the goats to hit the mat again—this time with me. Six other students and I spread out our mats and waited as the yoga instructor opened the gates. With a bit of encouragement from the teacher, more than a dozen goats ran into the outdoor yoga studio and started coming right up to us. They sniffed our water bottles, chewed our hair, and even nestled their heads in our laps as we gushed, snapping pics of every adorable moment. Joni Sweet The goats began to settle down, mostly in big piles around one or two students, just as the “workout” kicked off. As with a typical class, goat yoga started with lots of steady breathing (yes, it did smell a bit like a farm—though not necessarily worse than the foot smell at some studios) and gentle stretching. After some light breathwork, I was seriously ready to get my yoga on with these goats.
[related article_ids=22966] To be frank, the workout didn’t get much harder than that. Sure, we did a bit of planking and the occasional Downward Dog (with a gentle pet of a goat as you entered the pose). But I quickly realized that goat yoga’s really about one thing—the animals—and the teacher encouraged us to embrace every minute of that. During my goat yoga class, it was clearly 100 percent fine to spend the entire session cuddling up next to the goats just enjoying their presence if that’s what a yogi wanted to do. And it was pure bliss. About halfway through the class, it hit me: Goat yoga’s not about poses and moving your body—it’s a valid reason for grown-ups to go to a petting zoo. Why do we need an excuse to hang out with goats? Simply petting animals has been proven to elevate our moods, lower anxiety, boost relaxation, reduce loneliness, and provide a happy distraction from the stresses of everyday life. If goat yoga’s the best way for the average person to get someanimal therapy, so be it. Joni Sweet Toward the end of the goat yoga class, most of us gave up the facade of being serious on our mats. Pretending to practice yoga for the camera with the docile goats in our arms or on our backs was simply more fun. And we were all okay with that. Would I try goat yoga again? It’s possible, but I wouldn’t actively seek it out. Usually offered for between $30 and $50 per class, goat yoga is too expensive for repeat visits in my opinion—but priced acceptably for a once-in-a-lifetime experience. Plus, I rely on yoga to work up a sweat, and I’d rather not always do so while goats are doing their usual goat things (running, chewing, licking, and yes…sometimes pooping) around me. With that being said, if you want to play with a bunch of adorable animals and laugh until your belly hurts, it’s definitely worth trying goat yoga at least once. You’re guaranteed to leave class with a smile, and with memories that last forever. And you can even pretend you actually exercised—we won’t tell.
[related article_ids=26396]
Want to try goat yoga for yourself?
Those baby goat yoga pictures keep popping up in your social media feed, and you can’t take it anymore: You need this experience. Where can you try goat yoga? Well, if you happen to be in Vail during the warmer months, you can’t go wrong with a class at Vail Stables. The helpful instructor was totally in tune with creating a fun-filled goat yoga experience, and I highly recommend checking it out. Joni Sweet If you aren’t near Vail, there are also goat yoga classes all around the country. Depending on your locale, here are a few places that might be right for you:
This boutique, just south of Indianapolis, hosts goat yoga every Saturday from April to October. On certain Saturdays, the owner brings in other animals including rabbits, chickens, and a pot-belly pig for farm animal yoga classes.
In case the goats weren’t enough of a guarantee for giggles, Arizona Goat Yoga has hired a yoga instructor who moonlights as an amateur improv comedian to lead its classes. Get ready for lots of awws…and chuckles.
You know those people who love to sweat and exercise in humid, heated rooms? Yeah, I’m not one of them. Even just sweating during regular exercise grosses me out—don’t even get me started on hot yoga. So when the Brrrn started offering cold workouts at its boutique studio in New York City, I knew I had to try it. Yes, cold workouts—not just in an air-conditioned room, but in a space that’s chilled down almost as low as a refrigerator. The novel concept seemed like the perfect alternative to those 100+ degree classes that seem to be everywhere. Cedric Terrell The Brrrn offers three types of cold workout classes: 1st° (a yoga-inspired mobility and strength class in 60 degree temps), 2nd° (a core and cardio slide board series at 55 degrees), and 3rd° (high-intensity interval training with battle ropes at 45 degrees). The varying degree of classes provides plenty of options for exercise novices and athletes alike. Would cold workouts be the answer to my hot exercise woes during New York’s steamy summers? I put the concept to the test during a 2nd° class at the Brrrn. Here’s what happened.
Trying a Cold Workout at the Brrrn
One step into the Brrrn’s lodge-inspired lobby (complete with firewood and retro lighting) and I was glad I packed the recommended gloves and hat in my gym bag. This place takes cold workouts so seriously, they decided to build a cabin in the middle of Manhattan! When you pass through the insulated freezer doors to the studio, the experience goes from rustic-chic to nightclub. Think: A spacious, dark room with blue spotlights, wall-length mirrors, and, of course, bass-pumping music. Oh, and it was cold. Kedric Terrell As soon as the cold workout started, though, it was easy to forget you were in a low-temperature environment. Most of us were stripping down to our sports bras shortly after the warm up, which included stretches and basic cardiovascular exercises. We took a quick break to pop on our special booties (provided by the studio) over our sneakers, and that’s when the real fun began. A huge component of the 2nd° class involves gliding back and forth on a slippery board that’s roughly 5 feet long. I felt like a speed skater, whipping from side to side—the perfect fantasy for anyone in a cold workout. But this was no glide in the park. We started adding on intense intervals—like lifting 10-pound sandbags above our heads, dolphin push-ups that burned deep into the core, and weighted lunges—between heart-pumping sliding sessions. Every movement got progressively harder throughout the 45-minute cold workout class, and I relished the challenge. Did I freeze? Absolutely not. In fact, the pleasantly wintry space and fun movements made my body feel invigorated. Whereas the heat and humidity might have worn me out in other fitness classes, the cold workout pushed me even harder, and somehow prevented me from getting out of breath as quickly. I felt alive immediately after class, and my legs turned to jello for two days straight. It was the best. Ever need the promise of a reward to keep you motivated? The Brrrn’s got you covered with its communal infrared sauna, available for use after class. Warming up in such a relaxing setting was the icing on the ice-cream cake of the cold workout. Talk about temperate bliss.
Health Benefits of Cold Workouts
The cold workout was certainly a fun experience, especially for someone who loves novelty fitness concepts as much as I do. But according to the team at the Brrrn, exercising in cold temperatures benefits our health and fitness—making this class more than something you only try once. Cedric Terrell “With cold workouts, you are curbing one of the main stressors on the body that happens when you exercise: heat production,” says Johnny Adamic, co-founder of the Brrrn. “When you drop the temperature, your body can dump heat faster via sweat into the air, you lessen the competing cardiovascular demands on the body, and you can support more metabolic activity.” In other words, cold workouts help optimize the way your body regulates temperature and burns calories. Sounds good to me. And there’s evidence to support the founders’ claims: One study found that cold climates force people to use more energy to maintain their core body temperature. Furthermore, there’s some evidence that cool temperatures actually help athletes perform better. When French researchers analyzed the race times of nearly 1.8 million marathon finishers, they found that the optimal temperature for the fastest women runners was about 50 degrees Fahrenheit. A similar study found that peak marathon performance tended to happen around 53 degrees Fahrenheit. If you dread winter, doing cold workouts throughout the warmer months might also help your body better tolerate frigid outdoor temperatures, adds the Brrrn cofounder Jimmy Martin. He only expects the popularity of his studio to increase come winter. “What happens to hot yoga in the summertime? You go from 90 degrees to even hotter. But in the winter, you’ll go from 32 degrees outside to about 40 to 60 degrees in the cold workout studio. It will feel amazing, and people won’t feel as cold as they did before the workout,” he says. The Brrrn has published a whole slew of science-backed info about the benefits of exercise in cold temperatures on its website. But the real proof might just be in the regular feedback from participants in the studio’s cold workouts, says Adamic. “Our Brrrn community has been saying, ‘Oh my god, that was awesome. I worked out harder, and I could’ve kept going. I felt like my performance was better,’” he says. My sentiments exactly.
Potential Dangers of Cold Workouts
As with most things in life, cold workouts are probably most effective in moderation. Personal trainer, weight loss and wellness coach, and champion power lifter Robert Herbst, who has trained in the shadow of Mount Everest, warns that working out in extremely low temperatures could be dangerous for the body. “It takes longer [for the body] to warm up, and muscles are less efficient. Tendons and ligaments are stiffer. There is more stress on the heart because cold air must be warmed and moistened before it can be used in the lungs,” says Herbst. He believes that the only reason to make cold workouts part of your regular exercise routine is if you’re training to perform in extreme temperatures, not just improve your regular fitness. Cedric Terrell That said, the temperatures at the Brrrn are relatively moderate compared with the climate around the world’s tallest mountains. Ample stretching before and after class can help your body cope with any potential stiffness, and if you’re having trouble tolerating a cold workout, it’s totally fine to step back into the cozy lobby and take a break.
Where You Can Try a Cold Workout
Now that you’ve heard about this fitness class, you might be eager to break a sweat at a refrigerated studio. But where can you try a cold workout? Right now, the founders of the Brrrn say they’re the first to market with the cold workout concept in a boutique studio space, meaning you’ll have to book a trip to New York City to give it a try. Adamic says he wouldn’t be surprised if other cold workout studios started popping up around the country in the future—and he’s ready for the competition. “Competition is necessary for growth. Our protagonist is cold, and we’re using it as a way to encourage people to move better. If other brands are attempting cold workouts, it shows that we’re onto something,” he explains. And even if you can’t make it to Manhattan right away, don’t worry—winter is coming. And you can create your own cold workout right in your backyard—no slippery booties necessary.
Are you ready to lace up your shoes and hit the pavement for your next cardio workout? If you’re looking for guidance on how to start running, we’ve got you covered. From expert tips and training plans to running gear and how to stay motivated, this beginner’s running guide is packed with information to help get you started.
What are the health benefits of running?
Ask any runner what the benefits of running are, and you’ll likely get a long list of physical and mental perks, including increased energy, reduced stress, improved mood, stronger muscles, weight loss, and a decrease in risk factors of certain diseases, such as high blood pressure and cardiovascular disease. But if you’re new to running, you might be wondering if the benefits you hear all of your running friends boast about are really true. The good news is, most of them are. In fact,FitbitAmbassador and professional runnerSara Hall believes that running is the best bang for your buck when it comes to time, energy, and resources. And there are plenty of studies to back up the claims about the physical and mental health benefits of running.
Running is not as bad on your knees as you might think. In fact, a 2016 study found that the more people run, the less likely they are to suffer from knee pain.
Hitting the pavement also helps you sleep better, according to one study.
But probably one of the most compelling health perks of running comes from the cardiovascular benefits.Researchers say running—even short durations—can reduce the risk of death from cardiovascular disease.
What are the training options for beginning runners?
Now that you understand the awesome physical and mental health benefits of running, it’s time to get started. As with any other form of exercise, there are tons of ways to begin your running journey. While it may be tempting to go all out right away, Hall says the rule of thumb is to start gradually, especially if you’re new to cardio workouts. “Ideally, you want to start with one to three miles, even if it means inserting walking breaks into your workout and just running a few minutes at a time,” she explains. Andrew Tanglao When you’re ready to step it up, Hall recommends boosting your overall volume of weekly running by 10 percent—an increment that should be small enough to help you avoid injury. But if you can’t add more exercise to your week, she says to gradually increase the length of all runs and workouts so you can get used to spending more time on your feet. Your running goals will determine how much you should run each week. “If you’re attempting to run your first 5K, for example, two to three times per week should suffice,” says Hall. But if your goal is to run faster, Hall says you need to aim for at least four days per week. Legendary running coachJeff Galloway gives similar advice and says that running every other day allows for recovery and physiological improvements to occur. Galloway’s running method,Run Walk Run, is an excellent way for new runners to get started on a training plan. “My Run Walk Run method gives you control over the running experience,” he explains. “By adjusting the amounts of running and walking from the beginning it is possible to avoid injuries, exhaustion,” and burnout, Galloway adds. Here is a sample Run Walk Run training plan for a beginner.
Basic Tips
Start with a warmup walk of three to five minutes. Ease into five to 15 seconds of running followed by 30 seconds of walking from the beginning of the workout. Depending on your one-mile time, Galloway recommends the following breakdown of running followed by walking:
18 min/mile: run 5 sec/walk 30 sec
16–17 min/mile: run 7–10 sec/walk 30 sec
15 sec/mile: run 12–15 sec/walk 30 sec
13–14 min/mile: run 15 sec/walk 15 sec or 20/20 or 30/30
11–12 min/mile: run 30 sec/walk 15 or 40/20 or 60/30
10 min/mile: run 60–90 sec/walk 30 sec
9 min/mile: run 90–120 sec/walk 30 sec
“After a week or so, if all is well, either add five seconds to the run segment or subtract five seconds from the walk if you want to step up,” says Galloway. He recommends increasing your distance by using a very gentle strategy of five to 15 seconds running followed by 30 seconds of walking and increasing by half a mile every 14 days. Francesco Gallarotti Galloway, who began using this method in all of his runs in 1978, says he still uses the techniques for his training and races. In fact, he qualified for the Boston Marathon in 2013 by running 30 seconds/walking 15 seconds.
How do you incorporate running into an overall fitness program?
If your overall fitness routine includes other actives such as cycling, weight training, yoga, or boot camp–style classes, you might be wondering how in the world you’re going to squeeze in a few days of running. The good news is, with some planning and knowledge of how to pair certain activities together, you can create a balanced and effective exercise program that includes lacing up your running shoes. Hall recommends carving out time each week for strength training, especially if you want to keep running for the long haul. Core strength is one area she focuses on and tells new runners to spend some time training. “Having a strong core helps keep your body from collapsing like an accordion,” Hall explains. Spending time strengthening your core and gluteal muscles will help you engage them as you run, which takes some of the load off your lower legs. Starting out, it’s wise to have one day in between runs. If your goal is to run three days each week, for example, set a schedule that allows you to run on Monday, Wednesday, and Friday. You can use your “off days” for other workouts, such as strength training, yoga, cycling, swimming, or other cross-training activities. But if three days feels like too much, aim for two days each week.
How do you set realistic goals for running?
The one thing any seasoned runner will tell you is to go slow. This advice applies not only to the speed at which you start running but also to the overall goals you set. There are a variety of race distances available, which makes it easy to find a few that work best for you. When you’re just beginning, the general rule of thumb is to start with a 5K race. This distance seems to be the sweet spot for most beginning runners because it’s not too much to take on, yet it’s enough to feel like an accomplishment. If you need some accountability when training for a race, you can partner with a friend, join a running club, or use a training app to help you stay on track. Just make sure you allow yourself enough time to train for your first race. Many runners useHal Higdon’s training plans when preparing for a race. Higdon recommends that novices follow aneight-week training plan. He has several other training plans for various distances. For example, his website says to allow12 weeks when training for a half marathon.
How do you stay motivated?
Even the best runners have peaks and valleys in their training. The key to not letting a bad run (or series of not-so-great runs) get you down, Hall says, is to remind yourself that when you’re getting stronger, you will have days when your muscles are tired and need to recover. “When that happens, focus on running the right effort rather than a certain pace,” she explains. Hall suggests that you can view these runs as a good reminder to pay attention to sleep and nutrition to give your body what it needs. “It’s also a good way to build mental toughness for when you come to that point in the race where your body wants to quit,” she adds. Ev Galloway recommends taking your focus off of speed or the negative effects and instead to look forward to your next run. He also recommends running with a friend or choosing a scenic location with a gentle pace and strategy for your next run to help pull you out of a rut. After you’ve been running for a while, you might begin to wonder if there are ways to change up your workouts. Here are some ideas from Galloway:
One run can be long and gentle, in a scenic area if available, every 14 days. Pace should be three to four minutes/mile slower than when running a 5K. Gradually increase by half a mile on each run as desired.
One 30–45 min run can include form-improvement drills and race pace (quarter mile) segments. You can learn how to stay on pace while trying out various Run Walk Run strategies.
Another 30–45 min run could include the drills and some hill running to build strength.
What about running gear? Do you need it?
One of the appeals of running is not having to invest in a lot of gear. At a minimum, you need a decent pair of running shoes. Choosing the right shoe for you does require spending time with someone who understands how running shoes should fit. Bruce Pinker, a foot and ankle surgeon who is board certified by the American Board of Podiatric Medicine, says the size number is not as important as the way the shoe holds the foot. That’s because a size 9 in one brand may fit like a size 9.5 in another brand. “There should be ⅜ inch from the tip of the longest toe to the end of the shoe, and the width should be snug but not tight,” he explains. “New running shoes need to be broken in gradually and should be walked in for several hours (depending on the style and brand) before running,” he adds. Pinker also points out that running shoes need to be replaced after 300 to 500 miles of use, as the midsole breaks down. The midsole provides cushion and shock absorption, and replacing the shoes can help prevent injury. After you find the right shoes, clothing comes next. Generally speaking, stick with what feels comfortable. That said, if you’re exercising in hot or cold climates, make sure you’re wearing clothing that supports the weather. Most new runners will purchase running pants or shorts, socks, and a sweat-wicking shirt. Most women will also want to wear a supportive sports bra. Whether to invest in a GPS watch is up to you. You may want to wait a few months to make sure you plan on running for the long haul before spending a few hundred dollars on a watch. There are apps on your phone that can track the distance of your run—as long as you bring your phone with you. That said, a good GPS watch that also tracks your heart rate is a nice addition to a running program. Now that you have the basics on how to start running, it’s time to lace up your shoes and get outside. And always remember, if you have any questions or concerns about your health and starting a new exercise program, make sure to check with your doctor before your first run.
