Tag Archives: Fitness

7 Jump Rope Workouts You Can Do at Home

“Is it time for bed already?” you ask yourself as you gaze out the window. No — it’s 4:30. This is the winter. It’s dark. It’s cold. The last thing you want to do after working all day is to go to the gym to get your sweat on. Don’t let your fitness take a backseat just because it’s the season of chunky sweaters and comfort food. If you’ve got a jump rope and a high ceiling, you can try these seven jump rope workouts right at home. You can even watch Netflix as you do them. #Win

7 Jump Rope Workouts to Try at Home

1. Alternating Jump Rope Workout

One of our favorite jump rope workouts is this five-minute programming from Jump Rope Dudes on YouTube. What we love about this is that it alternates between jumping rope and other simple exercises. Here’s what you can expect.

  • 30 seconds jump rope regular bounce
  • 30 seconds jumping jacks
  • 30 seconds jump rope boxer skip
  • 30 seconds sumo squats
  • 30 seconds jump rope regular bounce
  • 30 seconds speed skaters
  • 30 seconds jump rope boxer skip
  • 30 seconds squat hold

Rest for 10 seconds between exercises, and rest one minute between circuits. Repeat these five times.

2. Annie

Annie is a traditional functional fitness workout that combines double-unders and sit-ups.

If you’re not yet familiar, double-unders are when the rope passes under your feet twice per jump, instead of once. This is obviously more advanced, but once you get them down, give Annie a shot.

For Time (complete as fast as you can)

50-40-30-20-10 reps

  • Double-unders
  • Sit-ups

3. 10-Minute Jump Rope Workout

This workout from POPSUGAR Fitness is a great one for beginners because they ease you into it, starting with double hops (which you can continue if you need to take it a little slower). This workout includes Ali jumps, high knees, single-foot hops, and lateral hops. Plus, the video includes a cool-down. Bonus!

Get your heart rate up and break a serious sweat.

4. Flight Simulator

This is another functional fitness workout for those of you who have mastered double-unders. Flight Simulator is not for the faint of heart.

For Time

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of unbroken double-unders

Typically, you can rest as needed in between sets, but if you miss a rep mid-set, you have to start that set all over again. Brutal.

5. HIIT Jump Rope Cardio Workout

This one’s really going to have you breathing heavy. The workout from Dannibelle includes three sets of seven types of skipping. You should aim to do the seven exercises straight through with no rest, but you do get 90 seconds of rest between sets. Here’s the list of skipping types:

  • 30 seconds standard skipping
  • 30 seconds high knees
  • 30 seconds split skips
  • 30 seconds single leg hops (right side)
  • 30 seconds single leg hops (left side)
  • 30 seconds alternating double hops
  • 30 seconds fast high knees

6. The Ultimate Beginner’s Jump Rope Workout

If you’re interested in jump rope workouts but need to keep it super simple, this one from The Phoenix Movement might be the one for you. It’s simply 20-second intervals of basic skipping.

  • 20 seconds basic bounce
  • 20 seconds rest
  • 20 seconds basic bounce
  • 20 seconds rest
  • 20 seconds basic bounce
  • 20 seconds rest
  • 20 seconds basic bounce
  • 20 seconds rest

Do this three times.

7. Low-Impact Jump Rope Workout

This routine from FitnessBlender is a good one to try because it’s manageable but effective. It’s more low-impact but you still get one heck of a workout. It’s based on 25 seconds on and 10 seconds of rest, although you can keep jumping through the rest periods if you’re feeling ambitious.

Jumping rope is an excellent full-body workout. It scorches calories, challenges your lower and upper body, and helps you get an effective workout in even if you only have five minutes. Next time your schedule is packed but you want to get your heart rate up, try these seven jump rope workouts right at home.

When it’s Okay to Take a Rest Day

When you’re on your grind and totally in the #fitlife zone, we know how hard it can be to peel yourself away from the gym to take an off day, especially when you’ve just gotten into the groove of it all. You might even worry that you’re stunting your progress or being counterproductive by doing so. But rest days are crucial, not only to give your body time to recover from those hard, dedicated workouts you’ve been putting in, but recovery is a vital part of building. Here are times when it’s completely okay (and necessary) to take a rest day.

 

When you’re under the weather

There are some that might say that working out when you’re sick can help you knock out a fever faster, but even moderate activity can have an overall negative effect on the length and severity of it. A fever means that the body’s immune system is battling an infection — and shouldn’t deal with the stress from exercise on top of that. Body fluids also decrease when you have a fever, so if you attempt to exercise, you’re more at risk for overheating and dehydration.

This is not to be confused with when you have more harmless symptoms, like a little cough or a runny nose, where experts agree that moderate-intensity workouts can be beneficial. But when you have the flu, the absolute best thing you can do is limit your activity, get plenty of rest, and keep well-hydrated.

 

When you’re exhausted

If you’re physically and mentally tired as the result of a lack of sleep, it’s best to avoid strenuous exercise until you’re well rested. When you engage in strenuous exercise when you’re fatigued, you’re more likely to have sloppy form which could result in injury. When your body is all-around tired, it won’t hold up as well to any activity. Instead, it’s best to catch up on your sleep before going at it again and to build gradually to a comfortable pace.

tired fit woman

If you notice that you’re constantly fatigued throughout the day, even after a good night’s rest, you may want to check with your doctor as that could be a sign of an underlying illness.

 

When you’re overly sore

A clear sign you’re overworking yourself is it you’re constantly sore, even if you’re doing the same routine. When you don’t allow adequate time for recovery, you’re actually derailing your progress. And if you start having sharp pains, do not try to work out to get rid of it. If you’re dealing with major soreness because you overdid it the last time you exercised, be conscious to make your following workouts more reasonable. It is possible to overwork yourself, so be sure to properly pace yourself and give your body appropriate and adequate recovery.

 

When you’ve hit a plateau

If your routine is bogging you down or even making you angry, and you find that you start to dread your work-out, it might be a good time to take an off day to re-evaluate your actions. Momentum is extremely important in any fitness plan, and doing a routine that either burns you out or doesn’t motivate you can possibly set you up for failure. Take a day off to see what’s working in your routine, and what’s not.

You may want to re-evaluate your eating habits to see if that’s the cause of your weight-loss plateau and use the day to get back on track with some healthy, nutritious meals.

 

It’s great to push ourselves, but we need to know the difference between pushing ourselves and pushing ourselves too hard. More is not always better. While we’d all undoubtedly love to have our dream bodies in time for summer (hello bikinis!), it’s important to remember that fitness isn’t a race, but rather a lifestyle of healthy choices.

8 Contemporary Female Athletes Who Inspire Us

All around us, women are rising up, as we have been for centuries. But perhaps one of the most physical displays of perseverance in the face of inequality is in the arena of athletics. Here, women must quite literally find the strength necessary to break records and defy patriarchal norms, overcoming barriers of sexism and in many cases, many other layers of adversity. Here are some of our favorite contemporary female athletes who inspire us to keep pushing hard.

1. Mira Rai

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27-year-old Mira Rai is kind of a sensation right now, especially after being named the 2017 National Geographic Adventurer of the Year. The petite, high-altitude ultra-runner grew up in the mountains of Nepal, where her family tended livestock. In a country where her opportunities are extremely limited because of her gender, Rai spent much of her childhood helping her parents with labor-intensive farm chores.

At 12, she dropped out of school, and at 14 joined a group of Maoist rebels without her parents’ permission. After returning home several years later to care for her family, she ventured to Kathmandu. While jogging in the hills, she met a group of runners, which led her to unexpectedly begin her first trail race the next day. In the last two years, she’s gone on to win many races across the world.

2. Maya Moore

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As a WNBA player, Moore started her career with recognition. She was the first overall pick for the 2011 draft, then went on to 2011 Rookie of the Year, as well as several WNBA championships and MVP awards in the years that followed. She also won both the EuroLeague and Spanish League title in 2012. Oh, and she has two Olympic gold medals. Oh, and she’s the first female to sign with the Jordan brand. What else do you need to know?

Born in Missouri, Moore and her three sisters were raised by a single mother. Moore first started playing basketball when her mother put a hoop on the backdoor of the apartment. Now, at 26, Moore shows little interest in adding dating to her busy schedule, and doesn’t talk much about her personal life.

3. Simone Biles

female athletes who inspire us

This 4’ 8”, 19-year-old gymnast stole our hearts during the 2016 Olympics with her signature move, “the Biles.”  According to Bustle, the move is a “tumbling double half layout, complete with full twist.” Whatever that means, right? Anyway, it’s pure gold to watch in action, and apparently the judges thought so, too — Biles took home four gold medals and a bronze, setting the record for the most medals in women’s gymnastics in a single game.

Before moving in with her grandparents, Biles and her three siblings spent time in foster care after her mother and father left the picture due to their struggles with addiction. At six, her grandparents adopted her, and shortly thereafter she began doing gymnastics. By the time she reached her mid-teens, she was competing and winning medals.

4. Rafaela Silva

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When the 24-year-old Brazilian Judo fighter took home gold at the 2016 Olympics, it meant more than just the prize — her win was also about earning respect for where she came from. Until the age of eight, Silva grew up in the favelas of Rio de Janeiro, also known as the “City of God.” It’s a rough place that sees little government intervention, but her victory brought hope to its residents.

The victory had even more impact when taken into consideration alongside her disqualification at the 2012 London Olympics, according to the Washington Post. Silva had been kicked out of the tournament after executing a newly-illegal move, which was responded to by the Brazilian public with a barrage of racist slurs on her social media account. The trolling affected her so deeply that she almost gave up judo, but after struggling for several months, she eventually returned stronger than ever.

5. Yusra Mardini


Another Olympian, this time from 2016’s debut Team Refugee: 18-year-old competitive swimmer Yusra Mardini. Mardini is from Syria; and when crossing the Aegean Sea to safety, the boat she shared with 19 other passengers started to sink. She and her sister jumped into the water and started to swim the boat to land. They swam for three and a half hours before reaching the Greek island of Lesbos.

Eventually Mardini found refuge in Berlin, where she was discovered by a coach who saw her swimming at a local pool. At Rio, she won her heat but didn’t qualify for the final round, but she hopes for more in Tokyo in 2020.

6. Bethany Hamilton

female athletes who inspire us

Hamilton, now 26, always loved the water, especially surfing. But it’s challenging enough on its own to make this passion into a career without the unexpected barriers Hamilton ultimately had to face. In 2013, when surfing off the coast of Kauai with her friend and her family, Hamilton was lying back on her surfboard, dangling her arm in the water. Suddenly, she felt a tug on her board — a 10-foot tiger shark, who ended up taking one of her arms with her. Never stepping foot in the ocean again? Yeah, me neither.

Or at least, that’s what many of us would have said. But for Bethany, it only took about three weeks for her to get out to the water again, board in hand, and then three tries before she got up on her board — with one arm. She went on to see success with her surfing career, plus a book, a movie, and many different appearances on TV shows.

7. Adriene Levknecht


Diving into more extreme outdoor sports means high stakes — life or death, in fact. For 27-year-old kayaker Adrienne Levknecht, her relationship with whitewater has gotten her through the tough things, including the death of a friend as a result of a kayaking accident and her own losses at the World Championships. She’s well-decorated in the niche world of freestyle kayaking, including 2012 Female Paddler of the Year. And she’s also a teacher — she now works for a program called First Descents, a program that gives intensive one-on-one kayaking classes to cancer survivors.

8. Lhakpa Sherpa

Mountaineering also leaves little margin for error; but when it comes to Mt. Everest, it’s all about the end goal: the summit. Lhakpa Sherpa is what Outdoor Magazine calls a “housewife” — she lives in Connecticut and takes care of the kids, mostly. But simultaneously, the native Nepali holds a record for being the woman with the most successful summits of Everest.

The time spanning her first and most recent summit marks a difficult period in Sherpa’s life. Recently, she divorced her husband of 12 years (another climber) on the grounds of domestic abuse. She had grown up in the mountains of Nepal, then worked on the mountain for numerous years; but after moving to Connecticut to be with her husband and raise a family, her life changed drastically. For 12 years, she’d lived in a country where she didn’t speak the language; and because she hadn’t had access to education as a child, she couldn’t read in any language.

For a long while, Sherpa held six summits, which still would have been a record. But this past summer, after her divorce, she completed her seventh summit.

Get in Fighting Shape at These 5 Boxing Gyms

Boxing isn’t just for professional fighters anymore, it’s become the latest go-to workout for your favorite celebs and supermodels. Studios are popping up all over the US and they feature multiple methods and systems to incorporate boxing into your fitness routine, regardless of your fitness level or expertise. Great for improving your hand-eye coordination, decreasing stress levels, and improving your cardiovascular health, boxing is also a great stress reliever. Here are some boxing gyms across the country to get you started.

 

Rumble Boxing

Rumble Boxing features a unique mix of boxing and strength training all in one class combining high intensity interval training (HIIT), strength training, metabolic conditioning, and cardio in each class.  The group-based fitness classes give a sense of community which means extra motivation to push through your workout. And music is a big part of any rumble class! Celebs like Kendall Jenner, Selena Gomez, and Justin Bieber have all been known to frequent Rumble boxing classes. Rumble currently has studios in both New York City and Los Angeles.

 

9round

Shannon and Heather Hudson, a couple from South Carolina who previously owned a Karate school, founded 9round in 2008. The mission behind 9round was to create an affordable workout that would allow busy parents (like themselves) to fit an amazing 30 minute workout into a tight schedule. By 2012, 9round had expanded to over 100 locations across the nation, and they now boast over 700 locations all over the world with more in development.

 

Impact Strong

 

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“You can’t hire someone else to do your push ups for you” -Jim Rohn

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Impact Strong features 30-minute-long kickboxing classes that will have your body burning fat for up to 48 hours after you’ve finished your workout. Classes are available for all levels of fitness, from beginners to advanced and if you have extra time in your day, Impact Strong also has a separate 30 minute HIIT workout class that can be taken before or after your Kickboxing class to amp up your results.  Impact Strong currently has gyms in Texas, Oklahoma, Texas, New Jersey, and Utah.

 

Title Boxing Club

 

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#WCW – @xo.healthy – Stiff jabs over stiff drinks any day of the week. 🥊🔥 — #boxing #TITLEBoxing #FightLikeAGirl

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Title Boxing Club features boxing and kickboxing classes committed to giving people of all ages, fitness levels, and abilities access to an empowering workout. These classes aren’t routine, making every class different and challenging. Each workout includes a warm up, rounds, active rest, and a core and cool-down session. Title Boxing Club has over 180 locations and is available all over the United States.

 

Everybody Fights

 

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Our love for boxing is real 🥊❤️ #everybodyfights @rachelg_photography @hloonan

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Everybody Fights was founded by George Foreman III, a professional boxer with a perfect 16-0 record who grew up in the World of Boxing alongside his father, legendary two-time heavyweight champion George Foreman Sr. George opened the first Everybody Fights location in Boston in 2014 and now has locations in New York, Boston, Kentucky, and Chicago (a location in Philadelphia will be opening in 2019).

Easy Bodyweight Exercises You Can Do Anywhere

Have you avoided starting a strength training program because you’re not sure where to start? Truth be told, it certainly can be intimidating to take on a weightlifting routine for the first time (or simply if you’re unsure what you’re doing, exactly); but getting over that initial hump is well worth it.

The good news is that you don’t need to hit the gym to reap the many benefits of regular strength training. In fact, bodyweight exercises can often provide the same (or similar) benefits to using weights, and you can do them anywhere, anytime.

What is weight training, exactly? 

First and foremost, let’s look at what weight training is. Basically, it is the use of resistance with muscular contraction to build strength, muscle, and increase anaerobic endurance. It is based on the principle that your body will work to overcome a resistance force, and the act of training in this way repeatedly will build strength.

What are the benefits of weight training?

Resistance training is about much more than building sculpted muscles (although this is often a nice side effect). It also improves bone density, joint junction, and tendon and ligament strength.

Studies show that increased muscle mass raises your RMR (resting metabolic rate), meaning you burn more calories while at rest — which is why strength training is so important for weight loss (sometimes more beneficial than cardio, in fact). Last but certainly not least, weight training improves your heart and lung health, helps to prevent future injury, and improves flexibility and balance.

Ideally, you’ll weight train at least twice per week to maximize these benefits.

easy bodyweight exercises

Top 5 Easy Bodyweight Exercises to Include in Your Routine

Beginner or not, bodyweight resistance exercises can take your fitness to the next level, and there’s really no excuse not to do them (remember: no gym membership needed). Incorporate the following movements to ensure that you’re targeting all major muscle groups and actively working to stay in shape and prevent future injury. Furthermore, it is essential that you master the bodyweight version of any exercise before adding additional weight.

The Squat

easy bodyweight exercises

Many fitness experts see the squat as one of the most important functional movements to include in everyone’s routine. The squat provides lower body strengthening and mobility and mimics a natural movement that we carry out in daily life. The problem is squats are not easy, mainly due to poor flexibility and mobility. When done correctly, they work the glutes, hamstrings, quads, erector spinae (muscles lining your spine), abs, adductors (inner thigh muscles), and more.

To properly execute the squat, stand with your feet just shoulder-width apart, keeping your knees centered over your ankles (not jutting out in front of your toes). Bend your knees as you sit the hips way back, maintaining your weight on the heels until you come to about 90 degrees from the floor. Press back up through your heels to starting position, squeezing your glutes at the top. This is one repetition.

Pull-Ups

For the females out there, you might be rolling your eyes at this one. But remember, even if you don’t (yet) have the strength to do a strict pull-up, there are easy ways to modify this important movement. The pull-up is excellent for overall body strength and endurance, and primarily works the triceps, lats, biceps, and various muscles of and around the shoulders.

To modify, use an elastic band for assistance (or two). You can decide whether to have your palms facing forward, backward, or between a wide or narrow grip. Each is beneficial in different ways. For a beginner, start with a wide grip, palms forward for a push-up variation.

Hang from the bar, shoulders pulled down and away from your ears, and pull your body straight up until your chin is just over the bar. Hold this position for a second and then slowly lower back to your starting position. Do as many reps as possible (even if you start with less than one).

Push-Ups

A push-up is one of these best total body exercises you can do, but it’s easy to execute with poor form. The prime movers in a push-up are your pectoralis major, triceps, and anterior deltoids (located in your chest, shoulders, and arms). Push-ups are another very functional exercise, as they strengthen so many muscles essential to daily life, and mimic a common, pushing movement. They are also excellent for increasing core strength, when done correctly.

To properly execute the push-up, come into a plank position on your hands with your feet hip-width apart and hands directly underneath your shoulders. Keeping your core engaged and being sure your low back doesn’t sag down toward the floor, bend your elbows to come down, keeping your shoulders down and back (not up by your ears). Your neck should be long and in a neutral position with the spine as you come down to the floor and push back up to starting position.

Starting with the same form as described but on your knees is fine, and working your way up to a regular push-up.

Walking Lunges

easy bodyweight exercises

The walking lunge exercise is important for leg strengthening, as well as hip flexibility. Begin in a standing position with feet together, and then take a big step out with one leg, lunging down. Your back knee should bend to 90 degrees, gently tapping or hovering just over the floor. In one slow and controlled motion, bring your back foot to meet the front, and repeat with the other leg.

One-Leg Balance Reach

This functional movement not only works on balance but also strengthens the lower and mid-back, as well as the glutes and hamstrings. Often, these posterior muscles are weak, and this can lead to injury. Begin by balancing on one leg, and you have the option to place a cone or any other object on the floor about one foot in front of you. Slowly, reach toward the cone (or floor), slightly bending the knee of your standing leg, weight evenly distributed through the foot. Return back to standing, and repeat.

Easy Bodyweight Workout Routine

Pulling from the exercises discussed here, an easy bodyweight routine might look like this:

5-minute warm-up: 10 minutes of jogging or dynamic movements to raise your heart rate.

15 push-ups

15 squats

10 pull-ups

10 walking lunges (10 each leg)

10 one-leg balance reach (5 each side)

Rest 2 minutes and repeat circuit 3 times total

You can also mix in some cardio if you’d like to turn this into a circuit training workout by throwing in some jumping jacks, speed skaters, or lateral hops. Whether you’re at the gym or in your living room, this workout is quick and gets the job done.

5 Yoga Poses for People Who Sit A Lot

If you feel like sitting in front of a computer from 9 to 5 is slowly killing you, you’re not too far off. Sitting too much is seriously bad for your health. “[But] yoga can help declutter your mind and allow you to refocus on your priorities. It combats poor posture, muscle soreness, and lower back pain by releasing endorphins into your body’s system,” says Sophie George, the founder of Firefly Yoga. Ready to take a stand? Here are five yoga poses (with modifications) that will undo the damage of your desk job.

 

Standing Forward Bend with Shoulder Opener (Uttanasana)

uttanasana beyond words

Bust workplace anxiety, depression, and insomnia with a standing forward bend. Start in Mountain Pose. Clasp your hands behind your back. Then take a deep breath to open your chest. Exhale and fold forward, letting your head fall toward the ground while shifting your weight to the fronts of your feet. Hold for one minute.

Modifications: Stiff? Use a resistance band to clasp your hands behind your back and bend your elbows.

 

Camel Pose (Ustrasana)

ustrasana beyond words

Relieve neck and back pain by bending into Camel Pose. Begin by kneeling with your knees hip-distance apart. Then rotate your thighs slightly inward, and push your shins and the tops of your feet into the floor. Rest your hands on the back of your pelvis with the bases of your palms on the tops of your buttocks and your fingers pointing down. Stretch your tailbone toward the floor and widen the back of your pelvis. Lean back. Tuck your chin slightly toward your chest and press your palms into your heels. Hold for 30 to 60 seconds.

Modifications: If you’re not flexible, keep your thumbs on your sacrum and pull your lower belly up and in to work your inner thighs and pelvic floor. Prevent lower back pain.  When you bring your fingertips to your heels, curl your toes.

 

Gate Pose (Parighasana)

parighasana beyond words

If you need a little breathing room at the office, you can open up your ribcage and your lungs—relieving asthma, allergies, and colds—with Gate Pose. Kneel on the floor with your hips and buttocks lifted up off your legs.  Then slide your right leg straight out to the side with your foot flat on the floor and your toes facing the side wall. Inhale your left arm, palm upward, toward the ceiling while keeping your right hand resting palm down on your right thigh, shin, or ankle. Then exhale your left arm to the right, dropping it over your ear. Slide your right palm down toward your toes. Keep your chin off of your chest, looking straight ahead.  Hold for up to one minute. Repeat on the other side.

Modifications: Place a folded blanket under your bent knee.

 

Extended Puppy Pose (Uttana Shishosana)

uttana shishosana beyond words

Extended Puppy Pose works the kinks out of your spine and shoulders. Start in Table Top Position. Then slowly walk your hands forward a few inches, lowering your chest down toward the ground.  Gently drop your forehead to the floor. Draw your shoulder blades onto your back and stretch your hips toward the ceiling. Then press into the palms of your hands and lift your elbows and forearms away from the ground. Breathe into your back, feeling your spine lengthen in both directions. Hold for up to a minute.

Modifications: Use a rolled-up blanket or bolster between your thighs and calves.  If you have back spasms, place a yoga block—or large book—between your feet and another between your inner thighs.

 

Reverse Warrior (Viparita Virabhadrasana)

reverse warrior yoga poses

Reverse Warrior clears your mind and skyrockets your confidence, focus, and willpower. Start in Mountain Pose. Then spread your feet 3.5 to 4 feet apart, turning your right foot 90 degrees while pivoting your left foot slightly inwards. Raise your arms out to the side to shoulder height. Exhale and bend your front knee, aligning it directly over the ankle of your front foot. Then flip your right palm over to face the ceiling, and raise your right arm up overhead and begin to reach up and back. Place your left hand, palm down, gently on the outside of your left leg. Keep your hips and shoulders square so that you can achieve a side bend. Tilt your head slightly and bring your gaze to your right hand’s fingertips. Hold for 30 to 45 seconds.

Modifications: If you have tight hips, shorten your stance and straighten your front leg. No upper-body strength?  Place your hands on your hips and work on lifting your chest and lengthening your spine.

6 Things You Should Never Say to Women Who Work Out

There are two types of women in the world – women who work out and love the gym and those who wouldn’t be caught dead on an exercise bike. If you fall into the former category, you might be tired of getting so much negativity from those in the latter. The onslaught of not-so-subtle insults feels never-ending. Here are just some examples of what I’m talking about.

1. “How much weight have you lost?”

Contrary to misogynistic rhetoric, women don’t only hit the gym when they want to slim down and get the perfect bod. Sure, maintaining a healthy body size is a happy byproduct of being active, but it’s not the sole driving force. Choosing to work out is a lifestyle. What’s more, there’s a whole host of remarkable benefits to exercising regularly.

For instance, research from The Lancet found that working out could boost people’s mental health in a significant way. Yes, training could lead to happiness and tranquillity. Another enlightening study from the University of Birmingham found that exercise throughout a lifetime can also delay the physical aging process.

To suggest that we’re racking up miles on the treadmill just to lose weight is a tad offensive.

women who work out with ropes

2. “Aren’t you scared you’ll get too built?”

Um, no. One of the most common things that women hear when they work out is that they should be careful not to get too huge. It’s a common misconception that exercising leads to extreme muscle gain in ladies.

Spoiler: women’s physiques are entirely different from men’s. That means that when we work out, our body reacts differently too. We’re far more likely to get toned, lean, and a little muscular than acquire a Hulk-esque body that bursts from beneath our dresses. And even if we did, all body types are beautiful.

3. “You must be a sucker for punishment!”

Who said anything about punishment? We all have that friend who would rather chill at home than hit the gym. That’s perfectly okay. What’s not okay, though, is the fact that she is continuously reminding us of how “difficult,” “boring,” or “punishing” the gym is. Stop already.

For those of us who find a gym session enthralling, the opposite is true. And, luckily, a report from the University of Chicago Booth School of Business found that enjoying the experience of tasks, such as working out, means that you are more likely to stick to them.

4. “You must have no social life.”

women who work out giving high fives

Let’s say you spend an hour in the gym a few times a week. Be honest – that’s not a huge time investment. Some people commute more than that just to get to work. Others spend hours on end binging Netflix series. We all have our hobbies and yours happens to be a healthy one. When you value working out, you make the time for it. Period.

Plus, who says that the gym is not a social place? Having a gym buddy means that you get to hang out with one of your besties while doing something you love. Researchers have also found that working out with a partner or friend could help to motivate people to train harder than they usually would. It’s a win-win situation.

5. “Can’t you skip the gym tonight?”

There are few things in life as truly loathsome as social pressure. We’ve all been there. You’re about to leave the office when you get a text from your friend. It says this: “Hi! We’re heading out for post-work drinks. Fancy skipping the gym and meeting us for 2-4-1 cocktails? It’s been forever!”

On the surface, this last-minute invite may seem like a friendly proposal but, when it happens five times a week, it’s just plain nagging. Don’t they understand that you actually want to head to the gym right now? Short answer: no.

women who work out with dumbbells

6. “I’d go to the gym but [insert excuse here].”

Whether it’s their uber busy day job or blossoming social life, friends and strangers alike enjoy nothing more than to tell you why they simply can’t fit working out into their routine. But here’s the thing: you didn’t ask. For some misguided reason, though, people seem to think that you going to the gym is an underhanded criticism of them not.

Of course, this unwarranted excuse has less to do with you than it does them. And, in all honesty, they know that as well as you do. Unless you want a needless slanging match, just smile and agree that it can be hard to fit it in when you’re busy.

For Strong Women, Muscular Does Not Mean Masculine

It’s universally known that it’s downright mean to make fun of people for their looks. There are so many ways to shame someone for their body, including, but not limited to, deeming them overweight, too skinny, “skinny-fat”, or too “muscly”. Now, being very muscular is something for which a lot of men are praised. I should mention that sometimes they get made fun of, too. But for women, it’s seemingly not as acceptable to walk around with a muscular physique, opening jars for people and accidentally breaking off car door handles — you know,  the usual.

In the not too distant past, Jessica Simpson was criticized in the media when she showed off defined quads and calves in her signature short shorts and bathing suits, some going as far as to assert that she must have had an addiction to working out. But not five years earlier, she had been criticized for being ‘overweight’. It seems the ideal shape is pretty darn specific, down to what curves and muscles you are and aren’t supposed to have.

Some might say that receiving criticism for being too fit is nothing to whine about, but female muscle shaming is a real thing, along with any sort of body shaming. Here are a few things to remember about muscular women, even if you may be one of them (and if so, yay you!).

 

Muscles aren’t only found on men…

so referring to a woman with muscles as “manly” really makes no sense. When you see muscles, it’s a result of activity that’s built those muscles, whether it be a physically demanding career, time spent in the gym, or any number of other activities requiring physical strength, and you don’t have to be a man to do any of them. To an extent, it’s also a result of genetics. Even if you believe it’s alright to shame someone who is intentionally muscular (which it still is not) some people look that way just because.

muscular women

Barbie’s not a woman, Barbie’s a doll.

Who came up with these ideas of what a woman is supposed to look like? Men come in all shapes and sizes, and not all of them resemble a Ken doll. A man isn’t any less a man without beefy quads or bulging biceps and a woman isn’t any less a woman with them.

muscle_beach_barbie_by_areaorion-d8p5qcy
Muscle Beach Barbie by areaorion on DeviantArt

 

“Toned” isn’t the acceptable version of “muscular” for women.

I have heard more times than I can count that women want to be “toned” and not “muscular.” Toned means ‘given greater strength’; well, what makes you stronger? Answer: muscles. Unfortunately, “toned” seems to be the acceptable term for a strong-looking woman because, to many, anything having to do with muscles or being muscular is akin to masculine. It’s fine to want to be toned but don’t use it as a way to put down muscular women.

Strengthening her entire body

Most women have a clear understanding of how they look.

I know people may think that they’re somehow helping a woman by pointing out that she’s getting too big or muscular. Believe me when I say, women are aware of their appearance, and you can bet that surely goes for the ones that you believe are intentionally gaining body mass. It’s not going to make you seem like a better friend/coworker/acquaintance to notify them that they aren’t fitting your idea of what a woman ought to look like.

muscular women 3

Her body isn’t really any of your business.

Why does anyone care about the physique of another woman? Does it somehow affect another’s life or even their body? I can’t come up with a single scenario in which a woman with muscles somehow negatively affects the happiness factor of another person’s life. As with anything critical that could be said to another human being, calling a woman “manly” or “too muscular” might hurt her feelings, as tough as her exterior may appear.

muscular women 2

Shaming someone for their size or looks is downright mean.

Didn’t we learn anything from Mean Girls? And honestly, when you try to put a strong woman down, you run the risk of coming across as jealous and petty. And that’s not a cute look for anyone, regardless of your figure.

The Signs of Overtraining: When it Might be Time to Tone Down Your Workouts

Getting into the habit of making fitness a regular part of your lifestyle is crucial to your overall health. I, for instance, need something to counterbalance all of the pizza I eat. Alas, as the old adage goes, too much of a good thing can be a bad thing. Another adage I appreciate is, “Pizza is delicious for breakfast.” (We’ll cover that one another time.) Is there really such a thing as too much exercise? Absolutely. In fact, over-exercising can have serious consequences both mentally and physically. If you experience any of the signs of overtraining, it might be time to take a step back and reexamine your habits.

Remember that when it comes to your fitness, equally as important as (if not more important than) training is rest and recovery. Without it, your training routine is a moot point. Here are some red flags to look out for when it comes to overtraining.

overtraining

1. You are Overly Fatigued and Even Sluggish

Make no mistake about it: There’s a big difference between being tired from a butt-kicking workout, and being exhausted all the time regardless of how much you sleep. The latter should grab your attention. If you are training too much or too hard, your parasympathetic nervous system could be fried, and this ignites a chain reaction in your hormones: less testosterone, more cortisol (the stress hormone), a harder time maintaining or losing body fat (more on that later), and finally, soul-crushing fatigue.

If you think this might apply to you, know this: One day of rest or active recovery isn’t the answer. You need to think about a more general scale-back across the board.

2. Your Body Constantly Aches

I love when I have an extra tough session in the gym, and I’m sore for the next couple days. I know I did something my body wasn’t used to. Success! But if you’re always achy, sore, or experiencing any other kind of joint or muscle pains, something’s not right. We work out to feel amazing — not to be miserable on the daily. If your training is generally making your body hurt, try taking things down a couple notches.

signs of overtraining 2

3. You’re Depressed or Experience Mood Swings

Putting your hormones under too much of the wrong kind of stress can be a recipe for disaster. As with other hormonal disruptions, depression, mood swings, personality changes, anxiety, menstrual problems, and even reduced sexual desire are not uncommon.

4. You’re Insanely Thirsty All The Time

When I say this, I mean that no matter what or how much you drink, you’re still thirsty. This could be a sign of overtraining because when your body enters this state, it starts to use its own muscle for protein — called a “catabolic state.” And this can lead to dehydration. Continue to drink plenty of water, but also importantly, ask yourself if you’re pushing your body too hard.

5. You Feel Worse After a Workout — Not Better

Fitness releases endorphins, and endorphins make you happy. I’m sure by now you’ve experienced that post-workout high, where you’re exhausted but feel oh-so-amazing. If you’re not experiencing this feeling fairly regularly, something might need tweaking. While every workout can’t be perfect, if you feel moody or uncomfortable post-training more often than not, ease up a little.

signs of overtraining

6. You’re Putting On Unhealthy Weight

Like I mentioned earlier, exercising has all kinds of effects on your hormones; and when you overtrain, your hormones aren’t so happy. Additionally, if you’re currently in a calorie deficit because you’re trying to lose body fat, you might have even more trouble on your hands.

The aforementioned testosterone decrease and cortisol increase affect more than your energy. You can experience a whole host of problems, including trouble with your metabolism, insulin resistance, protein synthesis, and appetite.

This could mean that no matter how hard you train or how carefully you eat, you still look “soft” or “out of shape.” (Obviously, all shapes and sizes are beautiful; but we’re talking about your health here.)

7. You’re Getting Sick More Frequently

Several factors can inhibit your immune system, and overtraining is one of them. Are you experiencing annoying coughs, a runny nose, congestion, or frequent headaches? An overenthusiastic fitness routine might be to blame. Pull back a little and see if your immune system goes back to normal.

Easy Workouts You Can Do At Home

You don’t need to log long hours at the gym (or any hours at the gym) to get in a highly effective workout. Instead of falling into the all-or-nothing exercise trap, consider that you can actually get just as good a workout (if not better) from the comfort of your own home.

By maximizing the time you do have, instead of mourning the time you don’t and skipping your workout, you can reap the many benefits of exercise without leaving your living room, or just outside your front door. In fact, many health and fitness professionals recommend engaging in short workouts involving maximum effort over long duration, high intensity cardio. Studies show that “chronic cardio” can cause oxidative stress (the over-production of free radicals that can cause cell and tissue damage) and might be doing you more harm than good in the long run, which is why mixing up your routine with quick and easy, at-home workouts is hugely beneficial. With that in mind, read on for five easy workouts you can do anywhere, anytime.

woman stretch plank

All of these exercises are common and can be easily searched online if you have questions about proper form. Begin each workout with the following dynamic (movement-based) warm-up routine. Remember to always listen to your body’s pain signals, and any exercise that causes excessive pain or you feel is not appropriate for you should be skipped or substituted for another movement.

 

Dynamic Warm-Up

  • 30 seconds jogging in place
  • 10 body weight squats
  • 30 seconds jumping jacks
  • 10 arm circles front and back
  • 10 alternating reverse lunges
  • 10 alternating lateral lunges
  • 10 shoulder shrugs forward and backward

 

At-home Workout #1: Tabata Challenge

  • 4 minutes: 20 seconds squat jumps or high knee jogging in place, 10 seconds total rest; alternate for 8 rounds.
  • Rest completely for 2 minutes.
  • 4 minutes: 20 seconds speed skater (check out the video below from Kai Wheeler), 10 seconds total rest, alternate for 8 rounds.
  • Rest completely for 2 minutes.
  • 4 minutes: 20 seconds forearm plank, 10 seconds total rest, alternate for 8 rounds.

 

At-home Workout #2: Hill Sprints

  • After your dynamic warm-up, jog in place or around the block for a few minutes to finish warming up your body for sprints.
  • Any hill will do for these sprints, as will stairs.
  • Sprint at your maximum effort for 30 seconds up hill.
  • Rest for 30 seconds to 1 minute.
  • Repeat these 30 second sprints 8 times.
  • Cool down with 5 minutes of walking.

sprint stairs

 

At-home Workout #3: Butt and Thigh Blaster

  • 10 sumo squats (wide legs, aka plie squat)
  • 20 alternating reverse lunges (10 each leg)
  • 20 sit-to-stands using a chair or the edge of a bed (10 each leg)
  • 10 regular, body weight squats
  • 20 alternating lateral lunges
  • Rest 2 minutes then repeat the circuit twice.

woman lunge

 

At-home Workout #4: Core Power

  • Rest for 20-30 seconds in between each exercise, or as needed.
  • 30 seconds side plank hold on each side (forearm or palm)
  • 30 seconds reverse crunches
  • 30 seconds bicycle crunches
  • 30 seconds supermans (lying on your stomach, see below)
  • 30 seconds forearm or palm plank hold
  • Rest 2 minutes and repeat the circuit twice.

superman

 

At-home Workout #5: Jump Rope

  • The only equipment necessary for this one is a jump rope, or, in a pinch you can just “pretend” jump-rope for a similar effect. Increase your rest time if needed.
  • 1 minute basic jump rope
  • 30 seconds rest
  • 1 minute alternating foot jump rope
  • 30 seconds rest
  • 1 minute combo (30 seconds basic, 30 seconds alternating)
  • 30 seconds rest
  • 1 minute high knee jump rope (same as basic for with high knees)
  • 30 seconds rest
  • 4 minute endurance jump rope (basic jump, pace yourself)

woman jumping rope

 

Whether you’re looking for regular, at-home workouts to jump start your exercise plan or you’ll need some alternatives for the upcoming holiday season, these five, quick and easy at-home routines are sure to produce results. As a bonus, by not exercising at the gym and instead opting to head outside you might also boost your overall wellness by getting more vitamin D, connecting with nature, saving money, and generally avoiding workout boredom.

Remember that maximum effort means your maximum effort, which will look very different for everybody. On a one to ten scale of exertion, you might reach an eight or nine by walking up-hill for 30 seconds, while someone’s else’s eight or nine might mean sprinting up-hill for one minute. You are the best judge of how hard you are working, and whether you need to take it up or bring it down a notch.

Always remember to stay safe and drink plenty of water, making sure to listen to your body’s cues, and have fun!