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No Gym Required Sweat

Nadia Murdock Shares Her Ultimate Outdoor Barre Workout

Now that warmer weather is here, skipping your regular workouts in lieu of pool lounging can become more tempting than ever. Instead of forsaking your fitness routine, simply switch things up by making the great outdoors your personal gym.
There are a number of advantages that come from getting fit outdoors, including improved mood, connecting with mother nature, and a good dose of vitamin D! Here are some of my favorite barre moves that you can take outside for a mini workout routine.

Warm Up

Before you get moving, you need to warm the body up! Start with the exercises below before you dive into your full workout.

  • To set up for open–close, start in first position by bringing your heels together and turning your toes slightly out. Make sure your heels are together and your feet look like the letter V. Close both feet until they are parallel then open them up again, returning to starting V position. Perform this sequence for 15 reps.
  • March in place for 30 seconds, breathing deeply through both your inhalations and exhalations. Bring your arms overhead with each inhale and back down by your sides with each exhale for the full 30 seconds.
  • Start rotating your head in a circular motion toward the right for a count of eight, then reverse—rolling your head to the left for a count of eight. Repeat this sequence for a total of two sets.
  • Take the endurance up a notch by performing ballerina jacks. Starting in traditional plié position with your legs wider than your hips. Turn your knees out slightly and bent until you are in plié position. Jump in, bringing your feet together and your arms overhead, then jack your feet back out. You’ve completed one ballerina jack! Do this for 15 reps.
barre workout 2
Carley Storm Photography

My Favorite Barre Exercises to Take Outside

[sol title=”Beach Ball Crunches” subheader=”Ideal Location: Poolside”]
While lying flat on your back, place a small beach ball between your calves near your ankles. Keep your legs as straight as possible. To modify, simply bend your legs to assume a tabletop position.
Perform a traditional crunch for eight reps by placing your hands just behind your ears and keeping your elbows back. (Try not yank on your neck and avoid pointing your elbows forward.) Next, lower your body back down to your starting position while keeping the beach ball in place. Squeeze your legs together for a count of eight. Both moves together make one full rep; repeat for a total of eight reps.
[sol title=”Opposite Arm–Opposite Leg Reach” subheader=”Ideal Location: Beach or Hilly Spot”]
This is extremely challenging if you opt to do it on uneven terrain like a sandy beach or a hill. Staring on all fours, make sure your hips are centered and your shoulders, elbows, and wrists are aligned. You will begin by extending your right arm and left leg straight out simultaneously, reaching away from the body. Keep your fingers close together and your toes pointed away from your body.
Slowly drive your right elbow in toward the center of the body to meet your left knee while engaging your core to maintain your balance. To complete the movement, return your right arm and left leg back to your starting position. That makes one rep; repeat this movement for eight reps. Perform for three sets before switching to the other side.
[sol title=”Tree Trunk Wall-Sits With Alternating Heel Raise” subheader=”Ideal Location: Park or Backyard”]
This move is great, because all you need is a tree that can support your body weight. So no excuses, ladies! Another thing I love about this movement is that you can get friends and kids involved to make it more challenging and fun.
Find a tree trunk that is smooth enough for you to place your back against. Slowly slide your body into chair pose with your back against the trunk, getting as low as possible to achieve an optimal challenge. Once you have found a height that is good for you, check your form by making sure your knees are bent in a perfect 90-degree angle. Holding this modified wall-sit, begin bringing your right heel up until you are on toe (relevé position). Gently lower and switch to the other side, raising the left heel. Continue alternating the heel raises for eight reps. Rest and repeat for a total of three sets.
[sol title=”Plié Squats With Water Cooler” subheader=”Ideal Location: Campground or Picnic Spot”]
No weights? No problem! There are so many things you can use as a source of weight when spending the day outdoors. Give this move a try during your next camping trip or picnic.
Place a moderately heavy, medium-size cooler in front of you (to decrease weight, remove food, ice, and water as needed). Stand behind the cooler in plié position with your feet wider than your hips and your knees slightly turned out. Bending from your knees, lower your body to pick up the cooler (resist allowing your knees to extend beyond your toes and try not to round your shoulders or arch your back as you reach).
Return back to starting position while still holding the cooler for one complete rep. Repeat for 10 to 15 reps. Want to kick things up a notch? Repeat for three sets!
[sol title=”Incline Push-Up With Leg Pulse” subheader=”Ideal Location: Park or Trail”]
All you need for this move is a sturdy park bench! (For an optional modification, add some ankle weights or resistance bands to turn up the heat.)
Placing your hands wider than shoulder-width apart on the edge of the bench, lower your body down toward the bench as you would when performing a push-up. Focus on lowering your chest—not your head—toward the bench. Push your body back up to your starting position to complete one rep. Repeat for a total of 10 to 15 reps. Note: Beginners should use the back of the bench for a higher incline, while intermediate to advanced barre lovers can use the front of the bench for a lower-incline option.

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Fitness Advice x Motivation Sweat

Mastering The Minimalist Workout

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

What is minimalism?

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

Bringing Minimalism Into the Gym

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

Give it a go!

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

Monday

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

Wednesday

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

Friday

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

Saturday

*New to supersets?

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

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Fitness Advice x Motivation Sweat

3 Lessons I Learned From Competitive Bodybuilding

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

Taking My First Steps

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

My First Lesson

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

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

My Second Lesson

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

My Third Lesson

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

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

Your Takeaway

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

Categories
Fitness Advice x Motivation Sweat

I’m With The Band: Mastering Resistance Band Workouts

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

Why reach for the band?

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

Types of Resistance Bands

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

Therapy Band

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

Compact Band

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

Fit-Loop Band

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

Figure-8 Band

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

Ring Resistance Band

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

Lateral Resistance Band

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

Breaking a Sweat

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

Front Squat

Targets: Quadriceps, Hamstrings, Glutes, Core

Reach For: A Compact Band

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


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

Squat + Press

Targets: Full Body

Reach For: A Compact Band

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


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

Lying Glute Bridge

Targets: Glutes, Hamstrings, Quadriceps, Core

Reach For: A Fit-Loop Resistance Band

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


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

Side-Lying Clamshell

Targets: Glutes, Quadriceps, Lumbar

Reach For: A Fit-Loop Resistance Band

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


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

Band Pull-Apart

Targets: Chest, Triceps, Rhomboids

Reach For: A Compact or Figure-8 Resistance Band

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


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

Bent-Over Row

Targets: Back, Biceps

Reach For: A Compact Band

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


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

Upright Row

Targets: Shoulders, Traps

Reach For: A Compact Band

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


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

Pallof Press

Targets: Full Body

Reach For: A Compact Band

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


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

Bicep Curl

Targets: Biceps

Reach For: A Compact Band

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


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

Overhead Tricep Extension

Targets: Tricept

Reach For: A Compact Band

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


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

Side Plank With Row

Targets: Full Body

Reach For: A Compact Band

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


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

Additional Benefits of the Band

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

Creativity at its Finest

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

Asked And Answered: 10 Common Questions From Yoga Beginners

In my four years as a New York City yoga teacher, I encountered one thing over and over again: All new yoga students walk in with similar concerns. They’re scared they aren’t flexible enough, scared they’ll make a fool of themselves, scared they won’t be able to follow along, and scared they can’t balance, stand on their heads, or relax. These are totally natural feelings! And you should never let them deter you from showing up for class.
The most important thing to remember about yoga is that it’s unlike working out, and it’s also unlike a sport. There is no competition, no goals, no need to “accomplish” anything. Now, that’s not to say you won’t be improving and working toward something—a headstand, balancing on your arms, standing on one leg, etc.—but it’s all seen through the lens of the practice, something you will return to again and again. Yoga is essentially about becoming friends with your body—being attentive to how it feels each day. Showing up is 90 percent of the battle.
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Below are answers to 10 commonly asked questions, but this is the one thing I can’t emphasize enough: Tell your teacher if you have an injury or are dealing with an illness. She will often have a lot of students in the room, so if you have any special needs, tell her—preferably before class. The teacher will often stick around after class, too, so you can always find a moment to share your questions and concerns then if you need to.

1. What type of class should I start with? Level 1? What’s the difference?

Yes. Always start with the most basic class. Always. (Unless you’re a professional dancer.) Being in shape is great, but it might not help you much when you’re trying out entirely new poses on your mat. Don’t be cocky and don’t be a hero. The last thing you want is to get injured. Advanced classes assume a certain level of knowledge and move much more quickly.

2. I’m not flexible and I definitely can’t touch my toes. Is yoga right for me? Will I be able to keep up in my first class?

“I’m not flexible” and “I can’t touch my toes” are the most common complaints yoga teachers hear from non-yogis and people attending their first classes. It is totally normal. Please don’t let this deter you. Obviously you’re not going to be able to touch your toes any faster if you don’t go to class! And don’t worry about “keeping up.” If you go to a beginner’s class, you should be able to keep up. And if you can’t, who cares? No one is there to judge you. It only gets easier.

3. What should I wear to class?

Don’t obsess about this, and please don’t go out to buy expensive clothes. Anything loose or stretchy will do—sweatpants, leggings, shorts, a tank top, a T-shirt. You don’t want something that’s too loose as it will hide your body (and the teacher needs to be able to see you!) but your attire doesn’t have to be skin tight, either. Most importantly, you need to be able to move. Those are the only requirements. I’d also recommend a sports bra or something wire free as an underwire might bother you in certain poses.

4. What should I bring to class? What if I don’t own a mat or a yoga towel?

Wear appropriate clothing and bring water. The studio should supply a mat and maybe even a towel free or for a small fee.

5. Is my instructor going to touch or adjust me during class?

Maybe. Maybe not. If you don’t want to be touched, feel free to tell the teacher ahead of time. It really depends on how many students are in the room and how your teacher has been trained. If you have an injury, do tell the teacher ahead of time because she will be much more careful when adjusting you.

6. How much and when should I eat prior to class?

Avoid eating a full meal two hours before and after class. A small snack is fine, but a heavy meal might not feel so great when you’re upside down or twisting!

7. How often should I practice to start seeing results?

Yoga isn’t like training for a marathon with set goals you’re ticking off your list.  It’s a practice, which means your focus should be on being present each time you come to the mat, not on the end product (ie: “getting” a pose). Obviously, if you stick with it, your experience will change—you will become more flexible and stronger, and poses that were once impossible will start to come with ease!

8. How many classes should I aim to attend weekly?

This is entirely up to you, but it’s great to start with one or two and ramp up from there.

9. If I can’t do a certain pose during class, what do I do? Do I stand on my mat or move to the back of the class?

A good teacher will notice that you’re having difficulty and will come over to help. If the class it too crowded (or you have a crappy teacher!), keep trying, or simply rest in child’s pose. There will always be another chance to try (and maybe find a new teacher?).

10. Is it safe to do yoga while I’m on my period?

Of course! And it might feel really good!
In the past, instructors told students not to invert because of something called “retrograde menstruation” (the idea being that inversion causes menstrual blood to flow the wrong way), but the risk posed by inversions isn’t recognized by the medical community. If you don’t want to invert while on your period (a lot of women don’t), there are plenty of modifications you can do instead. The key is, as always, to listen to your body.

Categories
Gym x Studio Sweat

Beginner Yogi: I Tried 3 Different Yoga Classes In 7 Days—Here's What Happened

As I was blowing out the candles on the evening of my 26th birthday, it hit me. There are so many different fitness classes and wellness-related experiences that I’ve been wanting to try, yet I have consistently made excuses to avoid them due to fear of commitment.
In this moment I posed a birthday challenge to myself (since I’m not getting any younger here) to say yes to these opportunities as opposed to saying no or coming up with a lame excuse to justify why I can’t.
As a senior editor at HealthyWay, I’m surrounded by inspirational wellness-industry professionals and, as a result, have noticed myself becoming more drawn to yoga-related content and influencers.
That said, despite my newfound infatuation with yoga and practicing mindfulness, I kept pushing aside my own desire to attend a legitimate yoga class for fear of looking foolish. I’m very competitive in nature, which is why I’ve mainly pursued contact sports and strength training until now.
After two pieces of carrot cake and a glass of red wine, I worked up the nerve to research local yoga studios and enroll in my first Yoga 101 class, which was scheduled for the following evening.
Full disclosure: I have attended one yoga class before, but I don’t count this experience for the following reasons. In 2012, I awoke from a hangover nap to find a text from an attractive male I had been pursuing asking me on a Bikram yoga class date. I had no clue what Bikram yoga entailed and didn’t bother to look it up since I was confident in my athletic abilities. Imagine my horror walking into a heated studio with a hangover.
Instead of impressing my crush with my strength, I spent the next hour lying in dehydrated corpse pose contemplating how to leave the class without embarrassing myself by vomiting in front of my sexy, sweaty suitor.
Thankfully, I learned my lesson and vowed to do things the right way this time. After enrolling in my first beginner class at a local studio, I was informed that my new-student special allowed me to take as many classes as I wanted within a 7-day window for a budget-friendly $20.
This offer was simply too good to pass up, so I decided to enroll in three different classes to sample various types of yoga to determine if this was something I could really see myself dedicating the time and financial resources to pursuing regularly.  

Humble Beginnings

Despite having enrolled in Yoga 101, I felt intimidated as soon as I entered the studio—especially when I realized my instructor had the most incredible abs and arm muscles I’ve ever seen up close. Those fears quickly subsided though, as the class was a very non-judgemental, supportive environment with students both young and old in attendance. I quickly realized there is so much more to yoga than sitting on the floor saying om.
I enjoyed learning more about the basic principles of yoga, including yogis’ values regarding not stealing (or Asteya) and the powerful meaning behind the term namaste (I bow to you). Even though this was technically a beginner class, it was not for the faint of heart. During those 60 minutes, I learned proper alignment and breathing techniques that are an important part of the foundation I now realize everyone should have to begin this practice.
If you’re considering trying yoga for the first time, I would strongly recommend starting with a beginner level 1 class. I had such a great time that I could not stop sharing my experience with my boyfriend, co-workers, dog, and even strangers in yoga pants at the grocery store.

The more you flow…

My next class was on Sunday morning. This time, I enrolled in a vinyasa course with no level distinction. I really had no clue what I was walking into, but I was feeling motivated to get my butt kicked a bit after stuffing my face with burgers and carrot cake during my birthday weekend. (That’s right, I shamelessly celebrate myself for a whole three days.)
At the beginning of class, the instructor asked who was a beginner and I’m ashamed to admit that I was too embarrassed to raise my hand. Why was I caring so much about what others thought of me? They weren’t judging me at all—they just wanted to help. But alas, my competitive ego got the best of me for a brief moment and I was quickly brought back down to earth once the flow began.
This class was pretty intense from a cardio perspective, and after I tried (and failed) at half-moon pose multiple times, the instructor advised me to take some deep breaths and focus on my body and how I was feeling. She reminded me that I wasn’t failing but taking time out of my day to look inward and focus on myself. Instead of leaving early like some of the other students who were struggling alongside me, I decided to stay and try my best. I’m so proud that I didn’t walk out that studio door for the sake of my ego.
One of the most fascinating insights I gained from vinyasa actually happened at the beginning of class when our teacher asked us to alternate between breathing into our belly and breathing into our chest. It sounds like such a simple concept, but it truly blew my mind to see how I was capable of breathing into different parts of my body through mindful focus.
Despite the fact that I survived, I am definitely going to take more beginner-level classes like a slow flow or beginner’s hot yoga before attending another open-level vinyasa class. It was truly a humbling experience. 

It’s getting hot in here.

The third and final class I attended was hot yoga. This class was scheduled for Wednesday evening after a 9-hour work day. To put it bluntly, I did not want to go. I spent the last two hours of my office grind trying to think of an acceptable excuse for bailing out. This ran the gamut from I’m too tired to My dog needs my emotional support tonight so I can’t leave her for an hour.
As I ran through the excuse circuit I thought to myself, Why the heck am I trying to find a way out of this class? What am I running from? I’m glad I took a moment to pause and think this through, as it quickly became apparent to me that I was—yet again—making excuses out of fear of looking silly. Not so fast, inner demons!
This moment of introspection fueled my fire as I made my way to the studio. Upon walking into class, I immediately noticed the heat but felt confident that I had hydrated properly. I even raised my hand when the instructor asked if anyone was new to yoga practice, despite being the only one in the class to do so. The instructor was wonderful and adjusted me a couple of times during the flow, which I personally found very helpful.
It was also during hot yoga that I found a new sense of focus, using the power of my breath to flow into different poses. I never would have thought that in just three classes I, Taylor “Tight Hamstrings” Geiger, would be able to do downward dog with my legs straight and heels almost flat on the mat—something I couldn’t do just one week earlier.
I struggle with pain in my hips due to my sedentary office gig and cannot even begin to describe the way my body felt after this class. During my drive home, my hips felt loose, relaxed, and almost like they were buzzing or tingling. I’m so glad I challenged myself with these classes, because the experience helped me find a new love and respect for the practice of yoga.
I have since attended two other hot yoga classes and am currently re-prioritizing my budget to allot for a weekly hot yoga class, because this has officially become a happy place for me.
If you’re considering trying yoga for the first time—go for it! Push your fears and worries of judgment aside, because I can assure you no one in your class will be scrutinizing you.
We all become one when practicing yoga from the heart.  

Categories
Fitness Advice x Motivation Sweat

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

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

1. Tone your postpartum tummy.

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

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

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

3. Get the whole family involved.

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

4. Just breathe.

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

Categories
Favorite Finds Sweat

Break A Sweat In Style At Our 7 Favorite Fitness Studios In The U.S.

Traditional gyms bore me. I just can’t find the motivation to power through a bunch of cardio and hit the machines. But throw me in a structured fitness class at a chic studio and I’m instantly ready to get my heart rate up. I love working out in well-designed environments with high-energy playlists and the guidance of inspiring instructors. The fact that there are a couple dozen other students breaking a sweat with me drives me to keep moving, even when I’m tired and feel like calling it quits.
That said, these classes come at a high cost, ranging from $20 to $45 a pop. The good news is that programs like ClassPass and FitReserve give you access to hundreds of boutique fitness studios at more affordable rates with no long-term commitments, meaning you can add variety to the ways you exercise, bouncing from boxing to spin to yoga on different days of the week. Boredom is not an option when it comes to getting in shape.
So whether you’re looking for inspiring yoga, intense spinning, or dance cardio, this rundown of our favorite fitness studios and classes in the U.S. will help you break out of your workout rut and turn fitness into an adventure. Here’s where to find ‘em.
[sol title=”For Soul-Inspiring Asanas: Laughing Lotus” subheader=”New York, Brooklyn, New Orleans, San Francisco”]
Looking for yoga that fires up your muscles and your spirit? Laughing Lotus is the right spot. These eclectic studios (with Ganesha graffitied on the walls and disco balls dangling from the ceilings) infuse sweaty, challenging yoga classes with down-to-earth spiritual teachings.


While Laughing Lotus vinyasa classes offer plenty to love, its special events are out of this world. Think classes set to live drumming, rooftop yoga parties as the sun sets, and Ayurvedic workshops. Guided by the mantra “Move like you,” this community-focused studio welcomes people of all levels to practice yoga together in a judgement-free zone.
[sol title=”For Ab-Toning Barre Workouts: Pop Physique” subheader=”California, New York”]
Pop Physique puts a sexy, edgy spin on ballet-inspired barre classes that help students develop strength, flexibility, and lean muscles.

A post shared by Pop Physique (@popphysique) on


Using ultra-light weights and a hot pink exercise ball, you’ll learn how to activate muscles you didn’t even know existed—and you’ll feel the burn for days to come.
[sol title=”For Sweaty Spin Sessions: SoulCycle” subheader=”New York, D.C., Pennsylvania, Massachusetts, Washington, California, Florida, Illinois, New Jersey, Connecticut”]
The candle-lit rooms, loud music, and inspiring instructors at SoulCycle make an hour on a stationary bike feel like a ride in the park.

A post shared by SoulCycle (@soulcycle) on


But it’s not just the spinning that will get you sweating—you’ll also do push-ups and modified crunches on the bikes and pulse and bounce to the rhythm of the music, making for an immersive, full-body workout.
[sol title=”For Beat-Pumping Hot Yoga: Y7″ subheader=”New York, Brooklyn, Los Angeles”]
Vinyasa gets an urban twist at Y7. This trendy yoga studio sets vinyasa flows to bass-pounding hip hop playlists in dark rooms lit only by flickering candles.

A post shared by Y7 Studio® (@y7studio) on


The instructors will show you a sequence then you flow on your own for a song, allowing you to go at your own pace and explore your range of movement throughout the entire class.
[sol title=”For Hangover-Free Dance Parties: Daybreaker” subheader=”Dozens of Communities Across the U.S.”]
Here’s an early morning workout even night owls will love: Daybreaker. You’ll head to a cool location (often a concert venue), zip through a quick yoga class, then dance your heart out in a club-like environment from 7 to 9 a.m.

A post shared by DAYBREAKER (@dybrkr) on


Rather than cocktails, healthier offerings like kombucha, juice, and coffee will fuel your dance party. Another great motivator to get up and moving for this? There’s still plenty of time for a post-party brunch.
[sol title=”For Working S*** Out: The Class” subheader=”New York, Los Angeles, Vancouver”]
The Class founder Taryn Toomey—who has done athleisure fashion collaborations with lululemon—and her community of dedicated instructors will help you work through emotional baggage during this heart-pounding class.


You’ll shake, dance, pulse, grunt, and scream your way through cathartic cardio movement on your mat.
[sol title=”For Bouncing To Better Health: Bari Studio” subheader=”New York, New Jersey”]
When’s the last time you jumped on a trampoline? Bari Studio repurposes the source of your childhood fun into a gravity-defying fitness tool in its supportive and engaging classes.


In addition to getting your adrenaline pumping on the trampoline, you’ll also boost your heart rate with dance cardio and sculpt your muscles with low-impact micro movements in Bari’s Barione classes designed for newcomers. As you gain confidence in your bounce, you can move through an array of other classes that include dance- and cardio-specific options.

Categories
Fitness Advice x Motivation Sweat

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

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

Music, the Motivator

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

Watch the noise level.

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

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

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

The Flip Side of the Cassette

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

Use the time to think.

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

Appreciate the sport.

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

The Finish Line

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

Categories
Fitness Advice x Motivation Sweat

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

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

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

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