Tag: body

Some people enjoy working out. It’s their “thing.” They talk about marathons with starry-eyed awe, and become giddy at the prospect of deadlifts.
Bleh.
I lack the proper motivation to truly enjoy working my body to the point of exhaustion. When someone mentions the gym or the yoga studio, it sounds like a good idea… you know, in theory.
As a girlie girl, I’ve always hated simple maintenance workouts — because they don’t feel pretty. You sweat. You breathe heavily. You make funny faces. Oftentimes, you wake up super-early to hit the gym before you step into the office, or you exercise after that already-too-long workday. Ugh.
Working out actually feels downright ugly — which is why I sometimes doll up to work out. Yes: I make sure to have cute workout outfits prepped and ready to go daily, and I usually apply a bit of makeup to brighten up my complexion.
Now there’s a reason, and it’s not vanity. Sometimes, I’ll immediately wash that makeup off and go run errands with a fresh face. The reason is simple, but not necessarily practical: I’ve always felt like my best and most-confident self with makeup and a cute outfit on.
A lot of people think exercise is just “that thing you hate, but do anyway to stay in shape.” It doesn’t have to be, though, even if you can’t find a workout you like better than a Netflix marathon.
Dolling up a bit gives you an excuse to wear fun, bright sporty clothes and test out some new makeup formulations. You know that old saying, “When you look good you feel good”? It applies in all contexts, whether on your wedding day or on the mat for yoga class. If you’re a girl who’s inspired to go grocery shopping just to test out her new riding boots, or has been wondering how BB cream wears on a warm day for a while now, workouts present another opportunity to play. Utilize ’em.
Every time I step into my cute activewear crop top and slimming leggings, after applying a swipe of color on my cheeks and lips, it’s like: Hey, this whole workout deal isn’t so bad after all! It’s amazing how the little things do a number on your attitude.
Try it yourself. Here are my tips for dolling up right:
Check the Label
Apply oil-free, non-comedogenic products to your face only. These won’t cause breakouts, or clog pores. I like tinted moisturizers (try Laura Mercier) and BB creams (try Garnier), with a light touch of oil-free powder on top to set. I also use a dab of cheek and lip stain to add some color (try Benefit or Dior).
Curl, Don’t Coat
Skip mascara and other eye makeup for exercising. You’re still there to get a job done, which involves sweat. You’ll regret the mascara when you’re wiping your irritated raccoon eyes. Instead, simply curl your eyelashes for a wide-eyed wake-up.
Update Your Up-Dos
Play with your hair. Workouts represent great opportunities to try new hairstyles, from fishtail braids and crowns to criss-crossed bobby pins and glittery headbands. If it keeps your hair out of your eyes and sounds interesting, test it. Go to town.
Take “Athleisure” Risks
There are so many workout clothes on the market these days, so try new items. Go for the crop top or the rainbow-colored tights. Activewear is a whole new world of color and print, so you don’t have to worry about toning it down. Take risks. You may just discover your new off-duty look, especially with “athleisure” styles officially becoming fashion-forward. You want something that’s both extremely flattering and extremely comfortable, so find styles that can be your “feel good” go-tos. Try H&M, Old Navy and T.J. Maxx as affordable, stylish options.

I try to get in a good ninety minutes of relaxing rubdown at least once a month. It doesn’t always happen, but when it does, I am transported to the land of peace and relaxation.  Like me, I’m sure when you think of a massage, you think relaxation and release from aches and pains, and anxiety. But is there more to gain than just an indulgent afternoon?

Recent studies have shown that by getting a massage you are also helping your heart and arteries stay healthy and youthful.  In fact, massage therapy has been proven to help with insomnia, multiple sclerosis, anxiety, cancer pain, and postoperative recovery along with various other medical and emotional conditions.

In 2008, there was a research study of 263 volunteers who had a massage for 45 to 60 minutes. After the massage treatment, their average blood pressure fell by 10 mg Hg, and their heart rate dropped by 10 beats per minute. That’s about as much of a decrease as you might get if a doctor prescribed a new blood pressure medication.

Another study in 2015 examined eight women with high blood pressure who’d had hour-long massages each week for four weeks. At the end of that period, their blood pressure fell by 12 mm Hg systolic (top number) and measurements in the blood reflecting inflammation (specifically VCAM-1 if you like science) fell significantly. Meanwhile, the control group who just rested for the same amount of time had smaller improvements in the same measurements. The drop in markers of inflammation further demonstrate that massage therapy does indeed have a total body healing effect.

Is it time to ditch your blood pressure medication? Throw away your magnesium, CoQ10 and taurine blood pressure lowering supplements? Forego your plant-based diets full of phytonutrient-rich leafy green vegetables and arginine rich pine nuts, arugula and watermelon?

Now let’s not get crazy!

Massage therapy has been proven to help, but clearly is not quite on par with current alternative treatments. Studies have not yet proven a reduction in heart attacks, strokes, and heart related deaths, and likely never will be due to the high cost of such research projects.

However, massage therapy can now happily join acupuncture, Pilates, meditation, and Yoga as complementary approaches to maintaining favorable heart health for those tens of millions of people in the US that grapple with high blood pressure.

Like Buddha said:  “to keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear.”  

Time to put a weekly massage on that “to do” schedule!

Sometimes the hardest part of any workout is simply getting out the door. This is especially true when the workout in question involves a long run. It can be hard enough at times to get motivated to jog just a couple of miles, and when that distance stretches out further, it can be incredibly tough to get yourself psyched up for a little roadwork. But being disciplined and mentally tough is usually the key to achieving your fitness goals, and it can pay off in these situations too. Here’s how you can get yourself mentally prepared for that long run.

Break The Run Into Segments

Let’s face it, long runs can be really monotonous at times, and just thinking about all of the miles ahead can be daunting. You can overcome this to a degree by planning out your route ahead of time and breaking it down into shorter, more digestible segments. Then when you hit the road, think about completing those individual segments one at a time rather than powering your way through the entire run. By separating the route into smaller portions you can prevent yourself from becoming overwhelmed and stay more focused on the task at hand.

Create Smaller Goals Within The Run

Obviously the main goal of any run is to complete the distance that you’ve set out for yourself. In order to get through a longer workout sometimes it helps to set smaller goals that you can accomplish along the way. For instance, you may focus on reaching a certain landmark within a set time or completing a specific leg at a faster pace. These smaller goals can turn into little competitions with yourself that not only improve your fitness but also take your mind off the distance you’re running.

Give Yourself Something To Look Forward To

When preparing for a longer run it’s easier to get motivated if you give yourself something to look forward to while out on the road. For instance, most of us run with our smartphones and a pair of earbuds these days, which obviously helps to keep us entertained while working out. Leverage this technology by creating special playlists of your favorite songs and saving them for your longer runs, which will give you something to enjoy while you’re running. Better yet, interesting podcasts and audiobooks can help distract you from the distances you’re covering by giving you something else to think about along the way. Save those items just for your run, and you may find yourself looking forward to a workout just so you can find out what happens next.

Change Your Route. Often!

One sure way to get bored of your longer runs is to stick to the same route all of the time. When the scenery doesn’t change much, you’ll find yourself having a difficult time getting motivated to go run the same path once again. Mix it up by running in different parts of town or getting dropped off at a new starting point and finding your way back home. It’ll be a lot easier to head out the door if you know you’ll be seeing new things along the way, and you just might enjoy exploring new neighborhoods, parks, or roads.

Find A Running Partner

Running can be a lonely activity, particularly when you’re covering longer distances. Finding someone to run with can make your runs much more communal and improve your outlook and performance at the same time. Having a running partner doesn’t just mean you have a companion for those long workout sessions, it also makes you accountable to someone. That helps to keep you motivated while also giving you someone to chat with on the road. A bit of friendly competition can help push you to run a bit faster, too, as you challenge each other along the way.

Give Yourself A Day Off

Running is both mentally and physically taxing, and sometimes a lack of motivation springs from the fact that you simply need to take a break every now and again. If you’re finding it hard to get excited about a longer run, go ahead and skip it. Chances are your mind and body will appreciate the time off, and you’ll feel more eager to get back on the road again afterward.

Long runs are hard, and finding ways to keep them fresh is important. Hopefully these tips will help you to continue pursuing your running goals and find the motivation you need for that next workout.

Are you trying to decide between taking a Pilates or Yoga class? Are you confused about the differences between the two? Pilates and Yoga are similar practices in that they both work strength and flexibility, but their differences are also numerous.

Let’s start at the beginning, The Pilates Method began as a form of rehabilitation, increasing muscles strength and flexibility in the body.  Pilates originated in Germany in the mid-20th century.  Yoga originated in India and is more than 5,000 years old.

Yoga classes tend to vary based on the style of the practice being taught.  Classes are created through a combination of postures, sequences, and variations.  And of course, there is part of Yoga class that everyone loves, Shavasana. That moment where it is you, your mat and your breathe, the end, you know you have made it through class!

Pilates classes are often considered more structured with a typical class repertoire.  The Classical Pilates Method has five levels of exercises from beginner through to advanced levels work.  The repertoire will vary depending on if you are taking a Pilates Mat or equipment class.

If you are looking for a grounded, meditative workout you may lean more towards a Yoga class that comprises static stretching-holding postures for a length of time to stretch muscle groups.  With The Pilates Method you will experience dynamic stretching, slow and controlled movements that stretch and strengthen muscles simultaneously.

Both practices incorporate the importance of breathe work.  The Pilates Method teaches natural breathing patterns coordinated with each movement and exercise.  Inhaling through the nose, exhaling through the mouth. While Yoga breath work is taught as a technique to create and move energy through the body.  The breath is inhaling and exhaling through the nose to build energy and warmth in the body.

For me, the main difference between taking a Pilates or Yoga class is that with The Pilates Method, the emphasis is on using the deep abdominal muscles and pelvic floor while the body is in motion.  While Yoga focuses more on anatomical alignment of poses.

I think The Pilates Method and Yoga are a good balance, and personally helps to push my Pilates practice further.  On the days I am need to be more grounded, Yoga explores the body, mind, spirit connection and can be more meditative.  With The Pilates Method, the focus is on how the connection between the mind and body helps with everyday life.  My favorite part of any Pilates class is when you leave with the sense of standing taller from a stronger core, now that’s a great class!

With both Pilates and Yoga classes of there are numerous benefits to each one. Let’s take a look at Yoga first; you’ll enjoy increased flexibility, muscle strength and tone, improved vitality, cardio and overall health.  With Pilates you’ll improve overall muscle, core strength and stability, improve posture, balance, and flexibility, and decrease everyday aches and pains.

Though The Pilates Method and Yoga have some key similarities, they are two very different practices.  The best way to find out which one is best for you is to try out several classes in each practice.  Mix and match between Pilates mat and equipment classes. As well as between Yoga Flow, and Hot Yoga class.  Who knows, like me, you may find that you love both practices, and are able to incorporate them both into your workout repertoire.

I am thrilled by autumn’s arrival. Sipping a warm latte while taking a walk down a colorful tree-lined street, wrapped in a cozy sweater and riding boots? Uh, yeah! Sign me up.
There’s a whole lot to love about the current season. Football games. Halloween. Thanksgiving. Cozier clothing. Comfort foods. Bonfires. Cuffing season. Cool weather and hot drinks. Mmm. Cheers!
…But hold up one sec. Before I wax poetic about autumn’s delights, did you notice the common thread in that list? Every single item I mentioned has the potential to derail your health goals. No good thing comes without a price, right?
Luckily, I’ve got you covered with a few easy-to-follow guidelines. Let’s break down the ways and times we compromise our diet and fitness regimens as the weather cools down—and how to avoid that fate, while still enjoying some fall favorites.

Football Games

Trap: Football food isn’t exactly forgiving. Tailgates and viewing parties abound during game time and pre-game festivities, complete with beer, wings, burgers and hot dogs, loaded potato skins, fatty “salads” that do nothing for your waistline.
Fix: Offer to bring your own dish along, and make it something healthy—like a plate of fresh-cut veggies, or a grilled-chicken salad. Stick to one indulgence. It’s beer or a few loaded potato skins, not both.

Warm Drinks

Trap: A Starbucks cup is practically a fall accessory in its own right. However, tons of the contents in that little white cup are sugar, calorie and fat bombs. From pumpkin spice lattes, to mochas and hot cocoa, warm drinks can run you up toward 400 or 500 calories if you’re not careful.
Fix: If you want your favorite coffee-shop beverage, order up that chai tea latte (YOLO, right?). At the same time, that specific order should be the exception and not the rule. On a regular basis, stick to nonfat lattes with flavorful spices cinnamon and nutmeg, the array of nutrient-rich teas available (from peach to ginger) and all the killer seasonal coffee roasts (holiday blends and pumpkin are comin’). It’s warming up the smarter way.

Cold Weather

Trap: First of all, it’s not as easy to get motivated for your workout when temperatures are taking a nosedive. Secondly, it’s easier to hide that extra five pounds under a big, roomy sweater instead of the bikini—or so you rationalize.
Fix: Start budgeting for your winter workouts. If you can exercise outside most days in the summer, save your gym or yoga membership for the months you’re stuck indoors. Beautiful weather is motivation enough to get an outdoor workout in the summer. In the winter, if you’re paying for that workout, you’re more likely to follow through. And don’t just stick to cozy oversize clothes and leggings during the winter. Wear jeans and trousers once in a while to make sure they’re not getting hard to zip into. It’s checking your health status without obsessing over the scale.

Bonfires

Trap: As a midwest girl, I’m well-acquainted with the bonfire get-together. These casual affairs are usually coupled with a lot of eating and chatting—and not much activity. It’s easy to tip back a few beers, cook up some s’mores and dogs, indulge in some cocoa and totally bust your calorie bank every weekend.
Fix: Mix it up! Suggest a corn maze or haunted house to your crew, so you’re moving instead of eating. And no more than one s’more or cup of hot chocolate. If you must eat something sweet outside that, roast up another marshmallow. At 25 calories a pop, they’re not packing nutrients, but they’re also not packing on potential pounds.

Comfort Food

Trap: I get it. When the weather cools off, that creamy, cheesy soup is way more appealing than a cold salad. But in the fall and winter, one cannot (should not) live on mashed potatoes and mac n’ cheese alone.
Fix: Steam or bake your veggies, so feel warmed and satisfied while still getting your daily dose of key nutrients and fiber. Also, sub those comfort food favorites for veggie-based alternatives like spaghetti squash, cauliflower mashed potatoes or eggplant pizza crust (at least sometimes). When you’re noshing on the real deal, make sure it’s a side and not the main event. The key word is portion. Half a cup is enough to satisfy, but not overindulge.

Cuffing Season

Trap: It’s a truth universally acknowledged that many seek out relationships in the fall, leading into the holiday season. If you’re going on dates and getting serious with a special someone, it’s easy to drink a little too much, eat a few too many restaurant meals, and put on some unintended “happy weight.”
Fix: Go ahead, get lost in love! Just don’t lose sight of your health goals. Plan active dates where you’re working out together, or at least walking—apple-picking, pumpkin patches, corn mazes, walks in the park—and build healthy meals at home, like a batch of broth-based veggie soup or roasted Brussels sprouts. (Cooking together real bonding, my friends.)

Halloween

Trap: You might be an adult, but that doesn’t mean Halloween has lost its appeal. Whether you’re a parent picking at your child’s enormous mounds of candy, or you’re at a party with fancy spooky cocktails and sweet treats—you’ve got to be careful around October 31.
Fix: Set limits. The week of Halloween, stick to the rule of one per indulgence per day. If you’re attending a party, you get one cocktail or one dessert. Choose wisely. And if you’re noshing on candy at home, give away or set aside everything you don’t absolutely love. If you’re a Twix and Snickers fanatic, but think fruity stuff and M&Ms are just meh, you know what’s hitting the wayside—and then, again, one sweet treat per day only, and it stops the week after Halloween. No noshing until that candy is finally gone by, say, mid-April.

Thanksgiving

Trap: While the table is likely lovely and overflowing with heavenly comfort foods, Thanksgiving might be the worst health trap of the season. Not only do we overindulge on the day, but we’re also likely to retain oodles of leftovers. Ah!
Fix: First, you want to enjoy yourself—but make it your goal to feel comfortable by day’s end and not stuffed. Pick one or two indulgences at the table—like sweet potato casserole, mashed potatoes with gravy, pecan or pumpkin pie—and stick to taste-testing portions of the others. Try to fill your plate with lean cuts of turkey, salads, and veggies like corn and green beans so you don’t overdo it on the caloric stuff. If you’re the host, send leftovers out the door with each guest. It’s the generous thing to do, and you’re saving yourself from temptation in the fridge for days to come. And at the end of the day, no matter what happens at the table? You let it go, and start fresh tomorrow. Diets are not made in one day, so don’t let any “mistakes” get you down.

You’re lying in bed in the morning, thinking how happy and proud you are of yourself for kicking butt in spin class the day before…until you roll over and try to get up. Your thighs are screaming, your butt is killing you, and every time you twist, your abs go into spasms. Is this the thanks you get for doing your body good?!
Delayed onset muscle soreness (or DOMS) is caused by microscopic tears in your connective tissue that make your nerves go haywire and cause inflammation and a buildup of chemicals and fluids. Although it feels crappy, muscle soreness is neither good nor bad for you. Studies conflict over whether your body needs to be sore in order to get stronger and fitter. The truth is, you can get healthier without it. But sometimes, when you push hard, it happens. And although it’s not bad for you, it can demotivate you to catapult yourself into your afternoon 10K and make you feel like general crap all day long.
Muscle soreness usually peaks 48 to 72 hours after your workout, depending on your body, and it takes just about as long to go away. There are things that you can do that can speed the process along. Here are 10 easy ones to help you feel better, quicker.

1. Water

It’s true. Water does a body good. In the case of muscle soreness, water will help to repair your muscles quickly and flush away excess fluid. Aim for at least eight glasses a day.

2. Massage

Manual pressure helps flush out waste products and increase circulation which speeds up the healing process. Foam rolling, a new popular way to “self massage,” is really good for you as well. It uses pressure and targeted massage to help prevent scarring of the connective tissue between your muscles (the fascia).

3. Curcumin

An extract of the turmeric root, curcumin has long be been used in Chinese and Indian medicine for its anti-inflammatory and antioxidant properties. Researchers have found that curcumin supplementation causes a decrease in DOMS-related symptoms, muscle damage, and inflammation which lead to improved training and performance along with injury prevention. You can take an oral supplement daily but also get the benefits by sprinkling it on veggies, adding it to eggs, and using it in soups and stews.

4. Sleep

While you rest, muscle building chemicals increase and help your body to repair. Sleep is essential to a healthy body and you should aim for at least seven hours per night, but eight to nine hours is the optimal amount.

5. Snack

Protein helps build muscle and studies have shown that small, frequent meals can help your body build muscle better than one big one. Try to eat your first snack within 30 minutes of finishing your workout and continue for two to four hours after. Five to seven grams of protein per meal is what you should aim to get.

6. Tart Cherry Juice 

Touted as one of the hottest foods in 2015, cherry juice is high in antioxidants which help inflammation and muscle soreness. Put a splash into your smoothie or drink it straight up!

7. Creatine 

Creatine is an amino acid that fuels your muscles and gives you the energy to rebuild and refuel. The more energy you have, the better you can repair and recover. Choose oral supplements or add some to your post workout snack.

8. Mushroom Extract

The ‘shroom works by activating ATP, the energy powerhouses in your cells, to give you “clean” energy without resorting to stimulants. Add fresh dried mushroom to soups, stews and meals or opt for an oral supplement in capsule or extract form.

9. Magnesium

Essential for healthy muscles, magnesium also serves as a gentle, natural muscle relaxant. Instead of taking an oral supplement, add it to a warm bath or compress where it can be absorbed by the skin and act more effectively.

10. Caffeine

Recently, researchers found that drinking caffeine (about two cups worth) helped reduce muscle soreness in women after a hard workout. It works by blocking adenosine, a chemical released by your body in response to injury.

I read a story on the Stir about a woman who had weight loss surgery and lost 180 pounds. She was “bitterly disappointed” after her weight loss because her life didn’t magically become better. She said, “I was skinny, but my life wasn’t suddenly and magically perfect — and that completely astonished me.”

I am sorry that she was disappointed with her lack of happiness and perfection in her weight loss, but her experience can help you understand that losing weight isn’t a magic bullet to a perfect life.

Expecting a perfect life after you lose weight is common. This woman isn’t the first person to assume that a large amount of weight will solve life’s problems.

I had that expectation before I lost weight, but I quickly learned as I was dropping 10 pounds here and 20 pounds there that my overall life wasn’t changing. Just my appearance and my health.

Even though I looked tons better than before, I was still the same person inside with the same problems and same feelings.

Weight loss does not make your financial problems disappear, does not make you suddenly become happy with your appearance, and it definitely does not fix relational or emotional problems you may have been dealing with before you lost weight.

All weight loss really does it change your outer appearance and in most cases, improve your health.

The people who are sad that losing weight did not fix their life are usually the same people who:

1) Did not deal with the emotional aspects of their weight either before or during their weight loss experience.

2) Had unrealistic expectations of what their life would be like after they reached their goal weight.

People who acknowledge their emotional ties to food and work hard to deal with expectations are the ones who are most pleased when they lose weight.

Why?

Because those people understand the mind connection they have to food. And as they lose weight they gain a better understanding of their emotional relationship to food and realize that losing weight is not going to change their lives completely.

I’ve put together a few suggestions for you to think about when you are in the process of losing weight to ensure you are pleased and satisfied with yourself and your life once you reach your goal weight.

1. Focus On More Than Pounds Lost

Everyone wants to drop pounds when losing weight, but don’t just focus on those pounds. Focus on your life, focus on your emotional well being, and focus on developing the relationships you have.

2. Don’t Expect Everyone to Be Happy for You

Your relationships with people will shift as you lose weight. Sometimes they shift in a negative way. People may be happy for your success or they may not. It doesn’t matter. You need to be happy for yourself and not worry about other people.

3. Be Prepared for Change

You will change in a lot of ways as you lose weight. Your priorities may change, you may struggle in areas where you hadn’t struggled before, and you will look different. Losing weight doesn’t fix your struggles. In fact, sometimes new ones come to the forefront.

4. Keep a Journal

Keep an emotions journal that enables you to look back and discover what situations made you overeat, what foods triggered intense cravings, and how you handled each situation. Losing weight will not fix your desire to eat when you are not hungry and you must learn from past mistakes and triumphs.

5. Face Reality

Your life will be basically the same after you lose weight. You will probably still live in the same place, have the same financial challenges, and be married to the same person.

I know we all want weight loss to solve life’s problems, but sadly it does not. As the saying goes, “Life goes on.” Let’s add this to that phrase. “Life goes on after weight loss.” Have realistic expectations of what your life will be like after weight loss and you will not be disappointed.

Back in the day, Pilate’s classes weren’t set to music. There was an instructor, you, and the works of Joseph Pilates.  When I too, first taught Pilates, dare I say over 14-years ago, there was never music playing in class. As time passed, I started adding in calming ocean waves and background music as a touch of ambiance. As the years passed, and I started to play different styles of music, I found that the music helped to fuel my classes. The energy, especially in group classes was much higher, and you could feel clients energized and willing to really work hard with the music.

Researchers have long known that music and exercise both increase improvements in our overall health.  Recently, more and more scientists are looking at the effects of music and exercise together and how they affect one’s workouts.  They have found that, overall, people work out harder and are more consistent when music is involved.  A study by clinical psychologist Charles Emery of Ohio State University looked at participants’ mental performance after exercising with music.  They were given a verbal fluency test after exercising.  The participants were each in the final week of a cardiac rehabilitation program.  The results were amazing! I knew they would be good – but wow!  On average, the people who listened to music while exercising performed twice as well on the test afterwards than the ones who did not listen to music.  This indicates that mental performance can actually be improved when someone exercises with music.

I personally am a music lover, and have music playing be it while training privately, or on my Pilates mat, or Pilates-Barre classes.  The music is always different depending on the class and the vibe of clients as they arrive for their workouts.  I try to mix up the music weekly to help keep the energy fresh and clients enjoying their workouts.

To celebrate the amazing effects of music on our health, below is an upbeat 55-minute playlist that I created for one of my Pilates classes. As a fitness instructor, I am addicted to making new playlist that revolve around my moods and new music loves.  I hope this playlist invigorates and energizes you as much as it does for my classes and I.

Tiesto & Hardwell, “Shimmer”

2.   Kiesza, “Hideaway”

3.   Clean Bandit & Jess Glynne, “Real Love”

4.   Beyonce, “Halo (Dave Aude Club Remix)”

5. Katy Perry, “Teenage Dream (Tommie Sunshine’s Remix)”

6.   Britney Spears, “Circus (Villains Remix)”

7.   Christina Aguilera, “Not Myself Tonight”

8.   Alesso, “Heroes (feat Tove Lo)”

9.   John Legend, ” All of Me (Tiesto’s Birthday Treatment)”

10.  Coldplay, “A Sky Full of Stars (feat. Jess Glynne)

11. Clean Bandit & Jess Glynne, ” Rather Be”

12.  Katy Perry, “Wide Awake”

When your current playlist runs dry, a fresh crop of songs is all that’s needed to bring new motivation to any type of workout.  This playlist is great for Pilates classes, Barre Classes and even private training sessions.

Now, time to get your workout on!

Several years ago, social media was saturated with “thinspiration.” If you frequented Pinterest, Twitter, or Instagram, you probably saw collarbones. And thigh gaps. Visible ribs, jutting hips, and waiflike bodies.
Around the same time the movement began, supermodel Kate Moss uttered that “nothing tastes as good as skinny feels,” which became the motto of the moment. The highest goal, for way too many, was obtaining the marks of a skinny girl—no matter your size, no matter your frame.
Thankfully, today, the thinspiration trend seems to be dying to the mainstream. Now, as a society, we’re much more focused on getting fit instead of getting thin. Fitspiration photos are the stuff of Kardashian instagrams and fit blogs, and we’re constantly bombarded with post-workout photos of celebrities like Demi Lovato, Jessica Alba, Gwyneth Paltrow, and Taylor Swift.
While it’s awesome that we’re attempting to promote strong bodies instead of sickly ones, I still have to wonder if we’re there yet in terms of our body-image ideals.
The bodies of fitspiration stars are still tough to obtain, the result of just the right diet and just the right workout regimen followed very consistently over time. Is it too much that we’re cheering washboard abs, biceps with just the right muscle tone, and an endless stream of workout Instagrams?
If it’s affecting your mood and how you view your own body, yes.
Most of us don’t have access to the same resources of celebrities and fit bloggers to maintain those tight, toned bodies. We probably don’t have access to a personal trainer like the Kardashians, a mindlessly healthy diet like Beyonce’s vegan meal service—or a schedule that allows us to get enough beauty sleep, get in a great workout, and then get to work on time.
This sets the table for a cycle of obsession and guilt: obsessing about superfoods, workout goals, and body ideals, and guilt every single day you fall short of your ideal. We can see this trend in the rise of conditions like orthorexia, obsessing about eating very specific “healthy” foods, and exercise disorders.
Social media gives us just a peek at the whole story. Ultimately, it’s a behind-the-scenes look at someone’s health habits—but it’s just a glimpse. What looks healthy on the surface might not be what it seems. I’m not saying every person, celebrity or otherwise, has disordered eating or a fit obsession. But I am saying that it can exist under the surface, and you’d never know who it affects. I’ve talked to enough former workout stars and Instagram-famous health gurus to know it is an unspoken undercurrent of that culture.
Now, it’s not our job to determine who’s healthy and who’s not on social media. But here’s what I hope we all remember about what we see: what looks healthy for someone else might not be the best type of healthy for you.
We all have different calorie and nutrient needs. Different workouts will make us feel our best and reach a body type that’s sustainable. Maybe you don’t have cutting-board abs. Maybe you splurge on the occasional topping-laden fro-yo on the way home from work. Maybe you don’t track every bite of food on an app. Maybe your Instagram couldn’t pass for a fit blogger’s paradise. That’s okay. All of it. As long as your highest goal is maintaining personal health, without the burdens of guilt and shame when you don’t meet narrow goals.
Personally, I struggled for a long time to figure out what healthy looks like, but I finally know that it’s not working out six days a week for an hour, fitting a specific dress size, or eliminating all carbs or sugar from my diet. It’s living my life without obsessing about numbers, making mostly healthy dietary decisions, working out as much as possible (without killing myself), getting enough sleep, surrounding myself with good people—and keeping a positive attitude about my body.
If you follow that formula, your body is probably going to morph into the one you were intended to have all along—whether it be fit, thin, curvy, strong, soft, or whatever word you choose to assign to it.
Healthy is beautiful. I hope you seek and find your version of it.