Category Archives: FITNESS

5 Exercises You’re Doing Wrong

At the gym, many of us are on our own, without the watchful eye of a trainer or coach. While we may turn to the interwebs for help with our programming, an overabundance of information — much of which is unreliable — makes it difficult to find the movements that really make a difference. What results is a number of exercises you’re doing wrong without even noticing, except that you don’t get any results; and that, you notice.

Here are five exercises you’re doing wrong, and how to fix them.

Lunges

lunge kettlebells

Lunges are one of the go-to exercises for killer quads and a bigger booty; but form matters. And if you’re doing them wrong, don’t plan on acquiring a Kardashian-sized backside anytime soon. One of the most common mistakes is not stepping out far enough — or stepping out too far. So, how can you tell you’re in the right place?

When you lunge, your knee should be lined up with your ankle, with your legs forming a right angle. Kiss your knee to the ground — avoiding slamming it down, and don’t leave it there, or you’ll lose tension. Your upper body should not be folding over while you lunge — posture matters!

Squats

Squats make the world a better place — except for all the people doing them wrong. It doesn’t matter if you’re doing bodyweight squats or you have 300 pounds on your back. Form is still important. While there are a number of things to keep in mind with this movement, start with these to keep it simple:

  • Squat past parallel.
  • Push your knees out.
  • Keep your back tight.

If you look like a dog relieving itself, go down in weight and practice making it pretty. Squats done incorrectly will not do much to make you stronger, and you’re at a greater risk of injury.

Planks

 woman plank

If planks are easy, you’re doing them wrong. If they hurt, you’re also doing them wrong. Engage your core so your back isn’t sagging toward the ground, which is a common cause of discomfort for the plank. On the other hand, your butt shouldn’t be up in the air, which takes away most of the challenge. Think of keeping your body in a straight line. If you’ve mastered proper form and the plank starts to get too easy, place weight on your back to make it harder.

Push-Ups

Improper form can render your push-ups obsolete, and that makes us cry. Your hands should be slightly wider than shoulder-width apart. When you push up, keep your elbows tucked at your sides, not flared out like wings. Like planks, your body should form a straight line — with neither a saggy back nor a protruding posterior.

Sit-Ups

situp outside

Our best advice for sit-ups? Don’t do them. There are other core exercises out there far superior. But if you happen to be a fan, make darn sure you’re getting the most out of them. Remember that unlike crunches, your entire back should leave the floor. Engage your core to keep your spine straight. Some people tend to use sheer force and momentum to swing up off the floor, pulling their upper body by their head. To avoid this, don’t hold on to your head at all. Instead, flare your elbows out and merely touch your temples with your fingers, or cross your arms on your chest.

What are some of the more popular exercises that a lot of us haven’t really figured out yet?

SWEAT by BW: Better Posture Workout

Better posture is a hot topic in the fitness world these days: just look around and you will find a myriad of posture-adjusting tools and sitting devices available on the market.  Chiropractors and physical therapists are filling their practices with clients suffering from orthopedic pain from the ravages of years of poor posture and all the muscular imbalances that come along with it. Our modern lifestyle is one of the primary culprits for the sad state of our postures; long periods of sitting, driving, and TV-watching leave us with flaccid glutes, tight hip flexors, and slumping shoulders.

The answer to the question of what strategies are effective in combatting this state is multi-layered.  The most common strategy that most people site is the age old aphorism: sit up straight!  Unfortunately, this is the equivalent of yelling at muscles in an attempt to make them stronger; it simply doesn’t work that way.  Another strategy is to use special tools and devices that are supposed to magically re-align posture and fix imbalanced muscles.  This strategy may have some merit in the small windows in which the device is being used but it still begs the question of how we maintain this posture when we’re not sitting in our magic devices.

This is where we can’t avoid the simple and obvious truth that exercise, once again, is the answer.  Unless muscles are re-trained through hundreds of reps of appropriate exercises, they are likely going to keep sleeping on the job.  Whether we realize it or not, every poor posture we maintain throughout the day is us training our muscles to be weak and tight.  Unless we give some powerful feedback in the opposite direction, we are more than likely doomed to a lifetime of poor posture.

The question of what muscles need to strengthened and what muscles need to be stretched is a complex one.  Below, we’ve narrowed down the major themes of postural re-alignment and given you the nuts and bolts of how to get your tired muscles up and firing again.  Whether your goal is to reduce chronic pain or to have a strong balanced posture, these go-to moves will you have you on your way to walking tall!

 

Back Plank

The plank is a well-known staple in the fitness world but many have yet to experiment with the back plank.  Once you feel the amazing benefits of this simple drill you may find the back plank making its way to the top of your exercise list!

  • Place two benches several feet apart
  • Begin by lying with the upper back and shoulders on one bench and place your feet and the back of your lower legs on the other so that you are facing the ceiling
  • Your hips should be bridged up so that your body is in one straight line from your feet to your shoulders
  • Keep your abdominals tight and squeeze your glutes continuously to maintain this straight posture against gravity
  • Complete three sets, holding for 30-60 seconds each time
  • Rest as needed in between holds

For an added challenge, place a weight (dumbbell for comfort) on the hips while holding for all sets and reps

 

Wall Press

Used to train elite gymnasts to maintain healthy, well-functioning shoulders, the wall press is a simple and powerful drill to get those slumping shoulders standing upright again!

  • Sit with your back against wall and the soles of your feet facing each other in the butterfly position
  • Attempt to press the entire back of your torso and arms at 90 degrees into the wall with as much pressure as possible
  • Keep your abs in to push your low/mid back to the wall
  • While maintaining continuous pressure against the wall, press your hands overhead until your elbows are locked
  • Return your arms to 90 degrees with equal pressure
  • The presses should be done at a 5-seconds-up, 1 second hold, and 5-seconds-down tempo, with constant pressure
  • This exercise is very difficult if you maintain a lot of pressure against the wall. Shake your arms to release tension whenever necessary
  • Complete ten total repetitions

 

Superman + Up Dog Complex

The Superman + Up-Dog Complex is a one-stop-shop for spinal health and back strength and control.

  • Lay face down on the floor
  • Keep your arms straight overhead and your legs straight
  • Brace your abdominals and lift your arms and legs as high as possible by squeezing your butt and upper back
  • Hold this position with as much tension and height of your limbs as possible
  • When the hold time expires, place your hands flat on the floor under your shoulders, then press your shoulders up until your arms are fully extended and your back is arched, creating the Up-Dog position
  • Rotate these two exercises on a ten-second count for each for 5 rounds total
  • As your strength increases, try extending the hold time period of each exercise by five seconds each round.

 

Couch Stretch

This drill addresses the most common orthopedic dysfunction rampant in our society. Tight hip flexors and psoas muscles are the result of years of seated postures and poor posture.  Get those hips sitting in a more balanced position with this simple drill and your back will thank you.

  • Place one foot on a bench with instep against the edge of bench
  • Place other foot out in front at a 90-degree angle at the knee with your foot flat on floor
  • Start with your hands on the floor on the inside of your front leg
  • With your abs, butt, and ribcage locked, slowly start crawling your hands and torso toward an upright position
  • Stop when a mildly uncomfortable stretch is felt in the front of your hip and/or the middle of your thigh
  • Hold the point of tension while breathing through your belly with long deliberate breaths
  • As the tension decreases, explore more range while maintaining core tension and slow breathing
  • Complete two to three rounds of holding for 90 seconds on each leg

 

Floor-Lying with Diaphragm-Breathing

The magic of a hard surface is something you will come to appreciate the more time you give to this simple, effective breathing drill.  It’s also a great way to clear some mental clutter from a stressful day.  Breath deeply and enjoy!

  • Find a comfortable but flat surface
  • Lay down face up with as much of the back of your entire body in contact with the floor
  • Place one hand on the lower abdomen
  • Breath in to make your hand (the one on your abdomen) rise first before your chest rises
  • Count the in-breath for eight seconds and the out breath for ten seconds, if possible
  • Continue this rhythmic, deep breathing for three to five minutes

 

The 5 Most Important Stretches to Improve Flexibility & Prevent Injury

Have you ever observed a baby chimp in the wild? Notice how they roll around on the floor, twisting, turning, and bending, enjoying their full range of motion. Human babies are very similar. For some reason, though, the older we get, the less we use our bodies; and our range of movement decreases. With this comes tightness, stiffness, and a reduction in strength. We also become more injury prone.

One effective way to combat our sitting culture and immobility is to stretch! By incorporating a regular stretching routine, you can additionally expect to benefit from:

  • Improved posture
  • Better sports performance
  • Quicker recovery
  • Stress reduction

Unlock your body by practicing these five functional stretches.

1. The Foldover

stretches to improve flexibility

The foldover is one of my favorite stretches that works the entire chain of tendons and muscles.

How to Do it

Stand tall with your feet shoulder-width apart and knees slightly bent.

Gently inhale as you slowly bend forward at the hips, lowering your upper body down toward the floor, keeping head, neck, and shoulders relaxed.

Wrap your hands around the back of your legs and attempt to straighten them as you intensify the stretch.

Hold for at least 20 seconds, and then slowly release out of the stretch as you exhale and return to standing. Be careful not to do this too quickly to avoid dizziness and keep your core contracted throughout.

Muscles Stretched

  • Neck
  • Back
  • Glutes
  • Hamstrings
  • Calves

Alternative Option: Forward Fold Shoulder Opener

To add a shoulder stretch to your forward fold, clasp your hands behind your head and lift them toward the ceiling as you bend forward. You will receive all the same benefits but with the addition of flexible shoulders.

2. Hip Flexor/Quad Stretch

stretches to improve flexibility

I was at a friend’s recently when their three-year-old was rolling around on the floor. The kid’s grandfather decided to follow suit and ended up breaking his hip! This simple stretch will open up your hips and help prevent stiffness so that you don’t have to worry about whether or not you can keep up with the young uns.

How to Do it

Stand with your feet shoulder-width apart and lunge your right leg forward about 90 degrees while bending the knee of your stationary leg. Keep your right foot directly under your knee for balance while using a table or wall if extra stability is needed.

Carefully bend your right leg into the stretch and go as deep as comfortable while keeping a straight back. Hold for 30 seconds to one minute.

Step out of the stretch, alternate legs, and repeat on the other side.

Muscles Stretched

  • Hip flexors
  • Quads (thighs)
  • Hamstrings

Alternative Option: Lower your trailing knee to the floor and lift your back foot to your buttocks to intensify the stretch. 

3. Spinal Twist

stretches to improve flexibility

I don’t know about you, but when I go to a yoga class, the spinal twist is my favorite stretch. Don’t worry if your back cracks when you do this twist, provided you don’t feel any pain. You are simply realigning the vertebrae, which is the goal. Be careful not to push too hard, though.

How to Do it

Sitting tall with your bum on the ground and legs stretched out, cross your right leg over your left thigh, keeping your right foot flat on the ground.

Bend your left leg at the knee so that your left heel is as close as possible to your right buttock. Your right leg should be propped up in front of you with your knee in line with your chest.

Cross your left arm to the right and stick your elbow on the outside of your right knee while keeping your back straight. Gently twist to the right.

Try to avoid twisting from your shoulders. Hold this position for three to four deep breaths (or 10 seconds). Finally, turn your head, looking over your right shoulder.

Swap sides and repeat. Do at least five twists on each side.

Muscles Stretched

  • Glutes
  • Back
  • Lats
  • Neck

Alternative Option: Sit in a deep squat and twist to your left, placing your right arm over your left knee, and twist. This adds a deeper spinal twist while strengthening your ankles and knees.

4. The Butterfly

butterfly stretch

A few years ago, I damaged my left adductor muscle (groin) during a workout. Over time, I noticed flexibility in that area had dramatically reduced, and I wanted to find a stretch that could fix the damage. The butterfly is that stretch!

How to Do it

Sit tall on the floor and bend your knees, bringing the soles of your feet together. Your knees will splay out to the sides like a frog; if you are inflexible, then your knees will be quite high.

Grab your ankles and gently push your elbows into your knees and toward the floor, while lowering your upper body as far as possible.

Hold for 30 seconds and repeat five times.

Muscles Stretched

  • Neck
  • Back
  • Glutes
  • Hamstrings
  • Thighs

Alternative Option: If the stretch is too deep for you, try placing blankets under your bottom to elevate your hips. 

5. The Bridge

stretches to improve flexibility

There is nothing more debilitating than pulling muscles in your back. The bridge will both heal and strengthen this area.

How to Do it

Lay flat on your back, and bring your heels to your bum so your knees are bent, pointing upward.

Place your hands next to your head (in line with your ears) and push your mid-section upward, lifting your head and creating an arch in your entire body. Your hands and feet should be the only things touching the floor.

Hold for 10 to 30 seconds and repeat three times.

Muscles Stretched

  • Lower back
  • Glutes
  • Hamstrings
  • Calves 

Alternative Option: If this is a little too challenging, try keeping your head on the ground, using the crown to support you.

SWEAT by BW: Flexibility Workout

Flexibility is one of the most sought-after qualities that can be expressed by the human body.  Nothing else displays a sense of health like effortless access to deep stretches and ranges of motion. Unfortunately, our modern lifestyles and even our exercise routines can leave our bodies with severely blunted flexibility and painful, creaky joints.

Many factors affect flexibility.  Our daily postures and lack of exercise certainly contribute to tight muscles and joints.  But even those of us who are regular gym-goers may be suffering from limited ranges of motion and poor flexibility.  Living and exercising in small ranges of motion leaves countless muscles unable to access their inherent length.

New research is emerging that suggests that the nervous system is the primary regulator of how much range we can access with our muscles and joints.  Our bodies learn to protect the ranges that they feel comfortable with and the nervous system locks into what it feels are “safe” ranges.  With years of poor posture, limited range exercise, or no exercise at all, we have left our nervous systems with no choice but to lock our bodies into a tight box of movement.  This understanding of the nervous system’s role in creating new ranges and protecting old ones is critical in the approach to create new levels of flexibility in the body.  Breathing becomes a critical component of flexibility training as the breath-body connection is how we send the signal to our nervous systems to relax and allow new range to be accessed.

This concept gives tremendous validation to practices such as yoga, ones that apply significant breathing connection into stretching practice.  However, with our busy lives, yoga is a hard-sell considering the amount of time necessary to access a yoga studio and/or a qualified instructor.  While well-worth the time, it is also a great tool to be able to stretch effectively and develop a flexible supple body at home or as a supplement to your normal gym routine.

Along with flexibility will come greater ease in all other activities and, in particular, better postures during strength training.  Having improved flexibility will translate to more effective training no matter what goals your fitness program may have. Here is a list of stretches and breathing patterns that will give your flexibility a major jumpstart and send you on the way to greater range of motion.

 

Lizard Stretch

The lizard stretch is an all-in-one hip-opener.  It will stretch the chronically tight musculature of the groin and adductors as well as the glutes and low back.

  • Place one leg forward on a flat foot and your opposite leg back with instep flat on the floor
  • Your hands and arms should be inside your front foot on the floor
  • Slowly lower your torso toward the floor until your elbows are flat on the ground next to your front foot, or, to a depth that feels like a mildly uncomfortable stretch
  • Once end range is achieved, begin breathing deeply through the belly and diaphragm on a cadence of eight-count in and ten-count out.
  • Hold this end range or gradually increase as time unfolds
  • Hold for two minutes on each side

 

Straddle Stretch

The Straddle Stretch is a fantastic exercise for opening the hips and creating flexible hamstrings and lower back.

  • Take a seated position on the floor with your legs opened wide in front of you
  • Your legs should open to the degree that your back can still stay flat while sitting upright
  • With your hands on the floor for support in front of you, slowly lean your torso forward until a mildly uncomfortable stretch is felt in the groin and adductors
  • Once end range is achieved, begin breathing deeply through the belly and diaphragm on an eight-count in and ten-count out.
  • Increase the end range and/or explore leaning toward each leg as time unfolds
  • Hold for two to three minutes

 

Frog Stretch

The Frog Stretch is legend among regular flexibility practitioners, not only for its effectiveness, but also for its uniquely deep level of hip opening.  The Frog will access your body’s internal hip range of motion, which doesn’t get accessed in everyday life too often, but is critically important for having healthy hips and proper pelvic function.

  • Kneel on the floor with your knees slightly wider than shoulder width
  • Place your lower leg in line with knees behind on floor
  • Turn your toes outward (away from your body) to each side so that the inside of the foot is flush with the floor
  • With your bodyweight supported on your hands or elbows in front, slowly sit your hips back between your knees toward your feet
  • Sit back until a mildly uncomfortable stretch is felt in the hips
  • Breath deeply with same pattern as described above
  • Increase the range gradually, or, pull in and out of the stretch for repetitions if the discomfort is too great to relax into
  • Hold the pose for two minutes

 

Pigeon Stretch

The pigeon stretch is the other side of the coin to the frog stretch as it accesses the hips’ external rotation ability.  This stretch is fantastic for the glutes and hips as well as the lumbar spinal musculature.

  • Place one leg on the floor with the knee under the shoulders and the lower leg as close to perpendicular to the torso as possible
  • Your trailing leg should be straight behind your body with the instep of your foot flat on the floor
  • Start with your torso upright over your front leg and weight in your hands for support
  • slowly lower the torso toward the floor and attempt to place the bodyweight in the elbows if your range allows or until a mildly uncomfortable stretch is achieved
  • breath deeply with the same pattern as described above
  • increase range gradually toward the floor or in any direction that increases the sensation as time unfolds (*Try holding for 2 minutes each side.)

 

Wall Supported Hip Flexor Stretch

This variant of a hip-flexor stretch will place a strong opening force on the hip flexor and psoas muscles as well as the front of the quadriceps.  It’s fantastic for helping with poor posture and may be my top pick for the most effective stretch if limited to one choice.

  • Stand facing away from a wall. Kneel down close to the wall, with a pad or mat underneath you for comfort, if desired.
  • Your other leg should be forward at a 90 degree angle with the foot flat on the floor; this will also provide balance
  • Place your hands inside your front leg with your torso low toward the floor to start
  • Slowly start to straighten your torso to an upright position by pressing your hands into the ground and eventually onto your front knee
  • As your torso moves upright and a mildly uncomfortable stretch is felt in the front of the hip and thigh of the back leg, hold
  • Breathe deeply with the same pattern as described in previous exercises
  • Gradually increase the height of your torso and even explore reaching the same arm as the back leg toward the ceiling
  • Hold for two minutes, then switch sides

 

Any of the above stretches individually is incredibly effective at developing new range of motion.  As an entire workout, however, they will serve to better each other.  Set aside some time after your workout, or on a rest day, and stretch out!

5 Exercise Myths for Women That You Shouldn’t Believe

Whether you’re a total gym bunny or new to the wonderful world of exercise, making sure your workouts are effective should be your top priority. What’s the point in hauling yourself to the gym if it’s having little to no effect on your body and general health? While you may think that you’re a workout pro, you may need to do some research. Scarily enough, there’s an array of exercise myths for women when it comes to our fitness.

1. Hardcore Cardio is the Only Way to Slim Down

When we’re looking to burn some fat, we all tend to do the same thing, right? We join a gym, hit the treadmill, and run as fast as we can for as long as we can. It seems only logical, after all, since fast-paced exercise is an easy way to burn calories and generally get a killer sweat on.

But is cardio really the holy grail of fat burning exercise? “Absolutely not!” explains Sam Sheldon, an expert personal trainer from Nuffield Health, UK. Contrary to popular belief, she says, there is a whole load of ways you can burn calories and tone up your body. In fact, there’s one particular form of exercise that’s frequently overlooked but will work wonders — resistance training.

exercise myths for women

“It’s one of the best things that you can do for fat loss,” she explains. “By increasing lean muscle mass you can essentially make your body use fat as a fuel when you are resting. Fat does nothing when it sits on your body apart from take up space and slow us down.

The takeaway is simple. Sure, doing a cardio sesh on a regular basis will help you drop some extra pounds. However, it’s by no means the only (or the most effective) way to slim down.

2. Targeted Fat Loss is a Real Thing

We all have those annoying little problem areas — the ones that seem to plump up overnight but from which you can never seem to shift the fat. It’s no great mystery why the notion of a mystical targeted fat loss routine seems an attractive one.

There’s no quick fix when it comes to weight loss, though; and if you want to get results, you have to work every single area of your body. “Unfortunately doing 300 sit-ups a day will not give you a six pack, and doing 80 bicep curls with a 1 kg dumbbell will not give you guns like Jessica Alba,” explains Sam. “Again, it’s the stubborn fat here that needs moving.”

exercise myths for women

So, if targeted training is a myth, how on earth can you shift all that pesky weight? Well, it should come as no great surprise that it’s all about combining many different exercises in your workout. “By training smart and using big compound multi-muscle movements that burn a significant amount of energy, you’ll absolutely torch that stubborn body fat!” says Sam. “Some fantastic compound exercises include deadlifts, squats, bench press, and overhead presses.”

3. You Should Cut Carbs When Exercising

exercise myths for women

“Carbs have got such a bad rap over recent years,” says Sam. “I always recommend when I’m training people for fat loss that one carbohydrate-rich meal is consumed after a HIIT session and then on days with no training, more fats and proteins are consumed.”

If the very idea of carbs strikes fear in your heart, worry not. Eating a balanced diet – that includes carbohydrates — is the easiest way to ensure that your body gets the nutrition it needs. What’s more, doing so is essential when you’re taking on a new workout routine.

“I think often this sort of thing is way over complicated and there is so much conflicting information. I would say, make it simple. Don’t worry about high GI, low GI, complex or simple carbs,” explains Sam. “If you speak to a qualified personal trainer down at your local gym they should be able to advise you on the best approach to take in regard to nutrition based around your training.”

4. Lifting Weights Will Make You Bulk Up

Do you avoid the weights area of the gym? Do you think that lifting is just for guys? Doubtless, the reason so very many women steer clear of this activity is because they fear the dreaded “bulking up” problem. Yikes.

Luckily, this is a myth that you really don’t need to stress about. The reason that men get larger when they start lifting weights is because they have a wealth of testosterone in their bodies which facilitates muscle growth. Since women have far less testosterone, it’s highly unlikely that we will experience the same body changes as men do.

exercise myths for women

“It totally depends on the woman: her individual body type, biochemistry, previous training history, frequency of training and, of course, most importantly, how much she is eating,” says Sam. “Women don’t produce enough of the growth hormone testosterone to ‘bulk up.’ What we do need to do however is reduce the body fat percentage — that will decrease the ‘bulk.’”

5. The Same Routine Works for Everyone

Finally, here’s one of the most ludicrous exercise myths for women. If you naively think that there’s a one-size-fits-all routine that will work for everyone, you’re sadly mistaken. Every woman out there has a different body type, shape, and metabolism. There’s simply no way that the same exercises will have the same effect on each person.

exercise myths for women

The bad news is this means there’s an element of trial and error when you first try a certain routine out for yourself. The best advice you can get is to work with an instructor to develop a regime that suits your physique, try it for around a month, and then adapt it more if it’s not quite working for you. It may sound like a lot of hassle but remember: your fitness is a lifestyle choice, not just a fad.

7 Hot Cutout Yoga Pants to Keep You Cool

Bend into your best baby cobra in any of these cutout yoga pants and chances are, you’ll balance your yin and yang. Whether you’re kicking it around the house, running a quick errand, or actually practicing your sunrise salutations, these cut out yoga pants will also make you feel cool — and look it too. So, yogis, pull up your chairs: your search for inner peace, harmony, and happiness, at least as it relates to yoga pants, starts and ends here.

Lux Palm Half Moon Midi Leggings, Beyond Yoga

BeyondYoga lux palm leggings
Image courtesy of Beyond Yoga

Show your stripes the right way: add high-fashion fun and flair to your workout wardrobe with these bright and zippy leggings made from moisture-wicking fabric that dries in a flash (cutouts on the sides).  Take it a step further: pair it with the coordinating bra, and you’ll be able to bend  into half-moon perfection 24/7.

Funky Boho Leggings, Sheron Designs

Sharon's Design yoga pants Etsy1
Image courtesy of Sheron Designs

Say goodbye to boring black yoga pants.  Israeli fashion-designer Sharon Shanan’s yoga leggings are business in the front and party in the back with hundreds of laser-cut swirls. Super stretchy and baby-soft, these cut out yoga pants will turn heads, whether you’re going full-throttle at the gym or casually sauntering down the street.

Mesh Goddess Leggings, Alo

Largo Drive - alo goddess legging $94 3

If you’re anything like us, wearing short-shorts to your weekly yoga class never works out — meaning your naughty bits spill out and bending over results in something reminiscent of the winter solstice. Luckily, these leggings are a total twofer: complete belly, bum, and thigh coverage with the aeration of pint-sized shorts.

Interlace Leggings, Alo

jessica olie Alo pants
Image courtesy of Jessica Olie

If you wear these Instagram-worthy leggings outside of the gym, you won’t be alone — these super sexy lace-ups are favorites of uber-flexible yogis like Jessica Olie and Martina Rando.  Made with a bacteria-busting fabric that comes in a variety of bold colors, from Starburst to Twilight, they stretch in four directions for grace and comfort during any movement.

High Rise Bondage Leggings, Onzie

Yoga_Pants_High_Rise_Bondage_Legging_-_White_Venom_Black_Mesh

From moss camo to white marble to midnight anemone, these leggings will turn your lower body into a living work of art. They feature a high waistband that smooths and flatters your silhouette. Plus, multiple mesh panels show your skin in all of the right places, so you’ll feel just like Venus de Milo.

Reveal 7/8 Tights, Lululemon

Reveal 7_8 Tight side_DSC7897

If you’ve ever wished that you could go au naturale to yoga class, you’re in luck. These Lycra leggings are just like a second layer of skin. They feature open-hole detailing, a medium-rise waist, and a ⅞ crop — so you’ll be able to show off your dainty Hepburn-esque ankles. Bonus: there’s also an inseam pocket where you can stash your keys, credit cards, or wedding rings.

Ballerina Yoga Leggings, Zenzle

Every little girl dreams of becoming a prima ballerina with pointe shoes, a tutu, and a tiara.  Turn your childhood fantasy into reality with these leggings that feature strappy, crisscross details at the calves.  You can perfect your practice in a variety of colors from cotton candy pink to lavender. And, don’t worry, if you slip a tutu on top, we won’t tell.

5 Workouts Under the Sun

If you are like many people come summertime, the idea of being cooped up in a sweaty gym might not sound all that fun. The good news is you don’t have to be. The sunshine and long days of summer provide the perfect outdoor atmosphere to get in shape, no equipment or gym membership needed. As an added bonus, you’ll soak up some serious vitamin D, which plays an important role in health.

There is a lot to be said for actually enjoying your workout routine, and the good news is there are endless options for how to get and stay in shape. You will get more out of your workouts and stay motivated to stick to your fitness plan if you enjoy what you are doing. Plus, science has found that spending time outdoors has notable physiological benefits, like better short-term memory, reduced stress, reduced inflammation, and improved concentration.

Furthermore, studies show that breathing fresh air and feeling the earth under our feet can go a long way in boosting our feel-good hormones.

It doesn’t end there. Exercising outdoors saves you a gym membership fee (that you could put toward at-home equipment or a good pair of running shoes), and also gives you the opportunity to seriously up your levels of the sunshine vitamin. Seasonal depression and vitamin D deficiency are very real and common phenomena. Aside from mood support, vitamin D also plays a huge role in immune system health and bone strength.

Now, check out five workouts under the sun and get started today.

1. Total Body Fat Burn


Try this amazing, full-body workout that will not only tone your muscles but will leave you sweating — and it can be done in only 10 minutes! This video has more of a lower-body focus (lots of squats and lunges, for example) but also will torch calories, especially outside on a hot day. Make sure to hydrate well during and after this fat burning workout.

2. Anytime On-The-Go Workout

This is a useful compilation of exercises that can be done anywhere and on-the-go. Repeat the circuit up to five times (depending on how much time you have), or mix and match the exercises to fit your needs. Feel free to modify these movements as well. For example, turn the jumps into step-ups, turn the hanging knee raises into bicycle crunches on the ground, or keep the reverse lunge step-ups to just reverse lunges. Definitely stretch afterward!

3. Leg and Butt Blaster


If sculpting a sexy butt and legs is your goal, this calorie-burning workout is not to be missed. You’ll need a staircase that allows you to use it for stair sprints. This workout is a challenging combination of stair burpees, ski jumps, stair grapevines, single leg hops, and sprints. Not only will it leave your legs and butt pretty sore the next time, but it will definitely get your heart rate way up, too.

4. Upper Body Sculptor


Try this upper body burning workout anywhere you have a bench or a chair (which really should be just about anywhere, no excuses!). From push-ups to tricep dips to a bit of core work mixed in, this is fun and can be adapted to beginner through advanced fitness levels.

5. Outdoor Yoga Stretch


Last but certainly not least, don’t neglect stretching and deep breathing, which is even better when you’re in fresh air. Yoga is a great way to unwind, stretch, and strengthen, and this short, 20 minute video could even be done after one of the more intense ideas mentioned above.

There you have it! Don’t be afraid to ditch the gym and get outdoors this summer for your workouts, or at least switch it up. Don’t be surprised if your mood improves too, not to mention your tan.

5 of the Best Fitness YouTubers You Should Subscribe to Right Now

Winter may be upon us, but that’s no excuse to neglect your fitness routine. Staying active throughout the chilliest of months can do wonders for both your mental and physical health. If you can’t quite muster the courage to battle the cold and make it down to the gym, you can still work out at home with utter ease. Setting up an exercise area in your living room and watching a few video tutorials is a simple way to stay in shape without having to leave your house. Here are some of the very best fitness YouTubers the web has to offer.

1. Yoga with Adriene

If you’re hoping to find your inner zen whilst also having a good old stretch, yoga may just be the thing. Sports meets meditation in this ultra popular activity. A rather massive 28% of Americans have tried yoga, according to a study by The Yoga Alliance. If you’ve yet to join the club, now may be the perfect time. Yoga with Adriene offers of a 30 Days of Yoga challenge which will ease you into the art one video at a time. Each session is just about half an hour long and teaches you a new area of the discipline. The idea is that at the end of the first month, you will have a good grasp on the basic techniques and will want to continue on your newfound yoga journey.

2. TheLeanMachines


For those wanting to build muscle tone while getting active, TheLeanMachines is a YouTube channel that will help you do just that while entertaining you along the way. You’ll be coached by the likes of not one but two personal trainers: John and Leon. Many of their videos show you how to make the best out of your workouts, while there are a few surprises packed in there too. Of course, exercising is but one side of your fitness regime; and what you eat can have just as big an impact on your health. Luckily, these guys have got that covered too with simple recipe tutorials for some healthy and delicious meals.

3. Kayla Itsines


If you’re looking for short, sharp bursts of exercise, Kayla Itsines is your gal. She is doubtless one of the best fitness YouTubers of the moment, with eight years of professional fitness training experience under her belt. Plus, she knows a thing or two about how to push your body to its very limits. You’ve been warned. Most of her YouTube tutorials are no more than a minute long. She uses that sparse amount of time to simply demonstrate a workout challenge you can try in your very own home. While her video updates are few and far between, she also has a cell phone app so that you can work out with her anytime, anywhere.

4. Lauren Hefez


Aiming to help the YouTube viewing public to live a “healthy and happy lifestyle,” Lauren Hefez offers a range of short (about 10-minute long) exercise videos. Many of her workouts focus on the abs, hips, butt, and thigh areas. So, if you’re hoping to shape and tone up, dedicating a little time to her workout routines is a surefire way to kickstart your quest. She also slips a little cardio in there now and then, which is essential in any workout regime. Lauren uploads new videos every Tuesday and Thursday, which means that you’ll never be at a loss when it comes to new routines and fitness trick to help you reach your goals.

5. Blogilates

The wonderfully fit Cassey Ho is the lady behind the immensely popular Blogilates YouTube channel. In her short and sweet video tutorials, she offers Pop Pilates, which will help to sculpt and tone your body while also giving you a darn good workout to boot. Her videos are truly carried by her cheerful brand of charisma along with her informal chitchat style of coaching. That combined means that you will hardly notice the routines passing you by since you’ll be entranced by this lady’s sunny, bubbly personality. What’s more, when she’s not showing you how to work out, Cassey creates uplifting opinion-based videos such as the lovely Stop Trying To Be Perfect! vlog. Now, there’s a message we can all get behind.