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SWEAT by BW: Dumbbell Workout

The dumbbell is an incredibly effective tool to develop total body strength, stability, and explosive power. The wide variety of available dumbbell workouts allow for practically limitless possibilities of exercises, not to mention, its accessibility and low cost makes it a great choice for at-home training.

For many exercisers who are involved in strength training, the dumbbell will be their first foray into the world of “free-weight” training and the benefits of free-weight training are significant.  Most people feel confident using machine weights, because a machine is stable and has a pre-set range of motion built into it. While this makes it safe for everyone to begin developing strength, it leaves much to be desired for functionality. Enter the dumbbell: when not able to rely on a machine’s stability and pre-set range of motion, you’re forced to create range of motion and stability from within.

This inherent demand for stability develops the body in an entirely different way than a machine can.  It builds stability around your joints while strengthening your muscles at the same time.  Also, the demand for your body and nervous system to create and control range of motion on its own creates a network of motor pathways that provide a more functional level of strength. And by functional we mean the strength that can be used in day to day life.

If you’re looking to step up your strength training and progress into dynamic functionality, look no further than these four powerful moves that require only a single dumbbell.

 

Dumbbell Goblet Squat

The king of exercises, the squat, is incredibly effective with this unique position that safely allows you to learn this greatest of all strength building moves.

-Grasp the dumbbell and support it from one end with both hands, as you would carry a giant goblet, and place it at chest level with your elbows under your wrists

-Stand with your feet about shoulder-width apart with your toes slightly turned outward

-Breath in and brace your abdominals

-Send your hips back slightly and squat down until your hips are slightly below parallel

-Maintain your weight in the middle foot and keep your chest up throughout the movement

-Push back up to standing position

 

Dumbbell Snatch

The dumbbell snatch is our first look into explosive training with weights.  Enjoy the athleticism and explosive hip action that this classic move provides.

-Stand with your feet slightly wider than shoulder width apart

-Place the dumbbell in one hand hanging at arm’s length in front of your hips

-Breath in and brace your abdominals

-Send your hips back and soften your knees until the dumbbell is hanging at approximately knee level

-Immediately and forcefully open your hips and knees to create upward momentum on the dumbbell

-Guide the dumbbell’s momentum with your arm until the dumbbell is overhead and locked at the elbow with your bicep covering your ear

-Slowly guide the dumbbell back to your shoulder, then to the hanging position at your hips before repeating

 

 

Dumbbell One-Arm Press

The press is one of the single most important upper body strength builders and, with dumbbells, we receive the awesome benefit of strengthening each side individually for better muscular balance.

-Place the dumbbell in your hand at shoulder level

-Stand with your feet approximately hip width apart

-Breath in and brace your abdominals

-Press the dumbbell to arm’s length overhead until your bicep is covering your ear

-Slowly return the dumbbell to shoulder level

 

 

Dumbbell Reverse Lunge in Goblet Position

The reverse lunge is a remarkable single-leg strength movement that will leave your glutes and quads feeling the burn.

-Grasp the dumbbell at one end and place it at chest level, supporting it from one end with both hands, as you would carry a giant goblet, and place it at chest level with your elbows under your wrists

-Breath in and brace your abdominals

-Step back with one leg onto the ball of your foot

-Lower your body in this position until your back knee lightly touches floor. Both knees should be at 90 degrees at the moment the back knee reaches the floor.

-Push off of the floor and lift your back leg back to meet your front leg in standing position

-Alternate legs each repetition

SWEAT by BW: Resistance Band Training

Resistance bands are some of the most versatile tools for creating a full body strength routine.  The origins of band training lie within the realm of physical therapy and rehabilitation; bands are still used extensively within those fields to this day. The bands’ elasticity forces you to maintain a very controlled eccentric phase for each exercise (this is the negative or “down” phase of an exercise). This makes it supremely effective, not only for building muscular strength, but also strengthening tendons and developing joint stability, and makes band training incredibly safe for all levels of fitness, including for those recovering from an injury.

Another advantage of band training is its concept of “accommodating resistance”. This means that as the range of motion of an exercise increases, so does the tension created by the band.  This provides a unique and powerful strength stimulus to the body by creating peak tension at the end range of a movement. (A few reps of the exercises below and you’ll know what we mean by peak tension!)

The cost and accessibility of bands (like this set from #FitChick Body Co.) also makes them great tools worthy of investing some time in learning their proper use efffectively.  The average cost of a set of multiple resistance bands is around $10-30. The amount of possible exercises you can do in band training is almost never ending. We’ve whittled down the endless pool of movements to give you the nuts and bolts to build a great full body workout.

 

Resistance Band Good Mornings

The ‘good morning’ is a powerful hamstring and glute strengthener, as well as a great move to improve hamstring flexibility.

1. While holding onto the band, stand on the band (or, rather, in it) with feet shoulder-width apart; the band should be pinned under the middle of your feet
2. Pull the remaining loop around over your head and rest it on the back of your neck
3. Soften your knees, inflate your chest and brace your abdominals
4. Drive your hips back while maintaining the same knee angle until a stretch is felt in your hamstrings
5. Once peak tension is felt (in your hamstrings), reverse back to standing
6. The repetition tempo should be slow and controlled
7. Complete three sets of 15-20 repetitions before increasing the band tension (moving on to a thicker band)

Resistance Band Pull-Aparts

The resistance band pull-aparts exercise is a fantastic shoulder strengthener and will help you build and support shoulder posture to fix and/or prevent sagging shoulders.

1. While standing, grab ahold of the band with both hands face down, slightly wider than shoulder-width apart
2. The band should be out in front of your shoulders at arms’ length
3. Brace your abdominals and retract your shoulder blades
4. With locked elbows, pull the band apart all the way until it stretches across your chest and your shoulder blades are maximally squeezed together
5. Slowly return the band to arms’ length in front of your body
6. Complete three sets of 10-15 repetitions before increasing the band tension or try executing from a more narrow grip for an added challenge

Resistance Band Side Walking

You may have never felt your butt burn as much as this little gem will get it cooking!

1. Place the band in the same position as you would for a good morning
2. Start in standing position with your feet hip- width apart, toes facing straight and forward
3. Soften your knees slightly, inflate your chest, and brace your abdominals
4. Step to the side as far as your strength allows without losing your forward toe position
5. Slowly lift up the trailing leg and return to a hip-width stance
6. Repeat for 10-15 steps in one direction before returning with the opposite leading leg for an equal number of repetitions
7. Complete two to three sets of 10-15 reps in each direction before increasing the band tension

Resistance Band Push-ups

If your pushup is becoming a stale part of your strength routine, try this more challenging banded version that will get you sweating in no time (and don’t say we didn’t warn you)!

1. Place the band around your back at approximately shoulder blade-height
2. Keep a hand in each ends of the band and firmly place your hands on the floor
3. Step your feet back into a pushup position so your shoulders are directly above your wrists and your legs are straight, supported on your toes
4. Brace your abdominals and retract your shoulder blades
5. Slowly lower your chest all the way to the floor; as soon as you make contact, press back up strong to an elbow lock
6. Maintain your body in a stable position from your shoulders to your feet with no “snaking”, or, arching throughout the movement
7. Complete three sets of 8-15 repetitions before increasing the band tension
8. If floor pushups are too difficult, place your hands on an elevated surface (like a box or a bench) and execute the above in exactly the same fashion

Each of these powerful strength builders can be done individually or together as a circuit. This approach will allow for added recovery for individual muscles and, as a result, you’ll be able to push harder on each exercise and also elevate your heart rate.

SWEAT by BW: Booty Building Workout

Glute training, or “booty-building” as it’s affectionately known in the fitness world these days, is all the latest craze, and its popularity is not without merit.  Developing the glutes, upper hamstrings, and all of the powerful hip extensor muscles of the backside will not only give you a firm and toned posterior, it will help in injury prevention and create the stability and muscle tone needed to improve posture.

Booty-building has also received a huge pat on the back and validation from the physical therapy community.  Glute activation is one of the most significant themes in developing better posture and alignment in the hips and pelvis.  Orthopedic pain and many dysfunctional movement patterns can stem directly from our inability to activate the glutes in basic exercises and daily activities.  This is compounded with the typical postures we find ourselves forced into in the modern workplace and during activities like driving which leave the glutes weak and flaccid.  This also leaves the function of our hips weak and unstable, and since the hips are the center of all athletic functional movement, reclaiming that function should be a primary goal of any exercise program.

We live in a much more enlightened age of exercise than we once did.  In a world where strong is the new skinny, people have embraced a well-developed backside.  Perhaps the popularity of booty-building lies in a simple observation.  The fastest, strongest, and most athletic people on the planet tend to have well developed backsides!  Just take a look at major sporting events like the Olympics: sprinting, gymnastics, field and court sports have little in common except that the best in those sports clearly are using their backsides to perform!

If you want to simultaneously develop an athletic-looking backside as well as create a stable and balanced posture, these four booty-building movements should be a regular part of your program.

Hip Bridge

The hip bridge is probably the single most effective glute exercise out there.

1. Start by laying your upper back and shoulders perpendicular across a bench

2. Walk your feet out away from the bench until your ankles are directly under your knees and your shins are vertical

3. Start with your hips up in a bridge position to ensure proper muscle engagement

4. Make sure your abs and ribcage are braced down and your butt is squeezed hard!

5. To begin the movement, slowly lower your hips and torso together in one line until your butt points approximately toward the ground (or until stable depth is achieved)

6. Drive your hips back up powerfully to the starting bridge position and squeeze for 2 seconds

7. Complete three sets of 10-15 repetitions

For an added challenge, place a weight (barbell, dumbbell etc.) at your hips while performing all sets and reps.

 

Deficit Reverse Lunge

The classic reverse lunge is a stand-out in the myriad of leg and glute strengtheners, but the addition of the deficit puts this already great movement into overdrive!

1. Stack plates or identify a small block approximately 3-5 inches high

2. Stand on the elevated surface with both feet

3. Breathe in and brace your abdominals

4. Step backwards with one leg and soften your knees until the back knee lightly “kisses” the floor

5. As soon as floor contact is achieved, bring both legs back together on top of the elevated surface

6. Complete three sets of 10-15 repetitions per leg

For an added challenge, hold weights in your hands (dumbbell, kettlebell) while performing all sets and reps.

 

Single Leg Deadlift

The single leg deadlift simultaneously develops amazing hamstring and glute power while imparting incredible balance and coordination.  You’d be hard-pressed to find a more all-in-one exercise!

1. Place a light bar or dumbbells in each hand

2. Balance on one single leg

3. While keeping your hips and shoulders square to the ground, hinge at your hips, reaching one leg backward until a gentle stretch is felt in the back of the balancing leg

4. Return slowly back to standing position with both legs together for balance

5. Complete three sets of 8-12 repetitions per leg before adding heavier hand weights

 

Dragon Step-Up

This unique looking movement places great stress on the glutes while at the same time creating flexible hips and ankles for the ultimate in flexibility and strength!

1. Identify a step box that places the thigh at greater than parallel when one foot is on top

2. Standing to the side of the box, step your outside leg in front onto box. Press up to bring your inside leg to standing position on top of box.

3. Once you’re on top of the box, slowly step the same leading leg behind the other leg off the box. Bring your trailing leg back to standing position on the floor.

4. Repeat this process back across box in the other direction.

5. Complete three sets of 20-30 total box cross-overs

For an added challenge, place a light weight in your hands at chest level.

These exercises are fantastic as workouts in and of themselves but can also be easily added on to the back end of a classic leg training day in the gym.  For more intensity, try doing the above exercises in a circuit style.  The compound effect of circuit-style glute training will increase the impact of all of the movements individually.  But watch out for extreme DOMS (delayed-onset-muscle-soreness!) and build to the task over multiple workouts.

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 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!

Workouts for Two: The Best Types of Exercise for Partners

As with anything that requires personal initiative and determination, strength in numbers is a given. This is especially true for workout regimens. Setting fitness goals with a friend or significant other can drastically increase your chance of success, especially if you partner with someone who will challenge and impel you. Whether you’re looking for a complete body overhaul, or a gradual improvement, working in pairs doubles your responsibility to get out and active. Foster your relationship and health with modified exercises made for two, and fall into a routine with these long-term workouts.

 

CrossFit

crossfit couple

The CrossFit regimen strongly encourages a sense of community, especially among the genders. In fact, statistics suggest the program is equally popular with men and women, giving it an edge on programs that may unfairly hold a gender bias. Whether you’re looking to get in shape with your husband, wife, or best friend, CrossFit may not demand a powerpoint of persuasion. Focusing heavily on aerobics, calisthenics, and weightlifting, CrossFit provides exercises for all body types and goals.

 

Zumba

zumba women

You may have to use your powers of coercion if your partner isn’t stoked about the idea of communal dancing, but the payout is worth it. Zumba is a fun, natural way to get in shape and feel good. Using sanguine music such as hip-hop, salsa, and mambo, the routine often includes high aerobic moves and plenty of squats and lunges. You and your partner will have a blast participating together, even if you’re just laughing off charming dad moves.

 

Bikram Hot Yoga

women yoga

You’d be remiss if you haven’t considered adding yoga to your workouts. Bikram Yoga, in particular, features more than 26 moves and positions to strengthen your core muscles. Beginners classes are typically offered in 90 minutes segments and practiced in a room heated between 95 and 108 degrees Fahrenheit. Taking a partner to a few classes will help the two of you grow physically and spiritually, as this practice is designed to reduce stress and ease everyday tensions.

 

Bootcamp

workout bootcamp

On the flip side of Hot Yoga is Bootcamp. Most fitness centers offer some kind of Bootcamp class you and your partner can participate in together. This rigorous, fast-paced routine can be relentless for someone not mentally determined to live a healthy, active life. Be prepared to be pushed to the extreme, as these workouts have U.S. military-grade expectations. If you and your partner have the proper motivation, Bootcamp will whip you into shape this season.

 

Kickboxing

women kickboxing tae bo

Kickboxing and mixed martial are an educational way to work on self defense with a partner. Taking up a beginners class with a friend or significant other is an unconventional way to stay fit and learn a new sport, one that could potentially save your lives.

Sweat-Proof Makeup That Will Actually Stay Put

Look good, feel good is a saying that I truly believe in. I feel the most motivated when I feel good about myself. For me, that starts with waking up, getting dressed, throwing on a little bit of makeup, and getting in a workout. If you’re working out as hard as you should be, there’s undoubtedly a lot of sweat going on, and for the most part, sweat and makeup aren’t a good pair. That’s why we’ve rounded up the best sweat-proof makeup to rock during your next workout!

 

Face

Inglot AMC Mousse Foundation

inglot

Inglot has been around for over 30 years and can be found Internationally. They originally started in the theatre and have done the makeup for several major productions such as The Lion King, Pippin, and Mamma Mia. Because of their strong theatre background all of Inglot’s products are sweat-proof to allow the cast to look flawless throughout their many performances. Inglot has also been used at several fashion shows during both New York Fashion Week and Paris Fashion Week in the Kenzo, Michael Costello, and Baja East shows. If it’s good enough for The Lion King Production and a Kenzo fashion show, it’s definitely good enough to rock during your next workout. In particular, we love the Inglot AMC Mousse Foundation because it’s long-lasting, natural looking, provides sheer coverage, is easy and quick to apply, and of course, is sweat-proof!

 

IT Cosmetics Bye Bye Under Eye Concealer

it cosmetics

This concealer is the perfect addition to your Inglot AMC Mousse Foundation because it will provide a little more coverage to your under-eye area and your blemishes. This concealer is a thick, opaque product that covers dark circles and blemishes flawlessly. The product includes collagen and Vitamins C and K that delve deeper into your skin to reduce the signs of aging and to improve the overall health of your skin. The best part? It’s waterproof and won’t budge no matter how sweaty your spin class becomes.

 

Tarte Amazonian Clay 12-Hour Blush

tarte

A little blush will have you looking fresh faced and glow-y even before you’ve finished an amazing workout. This Amazonian Clay 12 Hour Blush by Tarte is perfect for the gym because it’s smudge proof, and like it’s name implies, you can wear it for up to 12 hours. The product is filled will nutrients that will improve the overall health of your skin from the inside out. The product contains Amazonian clay, which helps to absorb and minimize oil, balance skin, and keep the product in place. This product is also free of Parabens, Sulfates, and Phthalates so those nasty chemicals won’t seep into your pores while you’re exercising.

 

Eyes

Make Up For Ever Aqua Cream Eyeshadow

makeup for ever

This cream eye shadow is highly pigmented, long-lasting, AND it’s sweat-proof!  Even though it’s cream-based, it won’t move, smudge, or crease under any condition. This Make Up For Ever product is easy to apply and blend for a natural look that’s perfect for the gym! Some of the colours are even formulated to apply to your cheeks and lips as well, so you can keep your gym makeup bag small.

 

Too Faced Waterproof Better Than Sex Mascara

too faced

Too Faced Better Than Sex Mascara has received rave reviews and is the favorite of several major beauty bloggers. What’s even better is that it comes in a waterproof formula, which is perfect for when sweat is dripping down your face during a hot yoga session. Reviewers of the product have used it while snowboarding, swimming, in the gym, and even while crying during a brother’s wedding ceremony. Through all of that, it has an overall rating of 3.5/5 on Ulta.com and Sephora.com. On top of that, in a clinical study, 94% of people said this mascara stays put all day long. (source: http://www.sephora.com/better-than-sex-waterproof-mascara-P407908)

 

MAC  Cosmetics Fluidline Brow Gelcreme

mac brow

I never leave the house without my brows on, not even for a workout! If you’re like me, you’ll love the Fluidline Brow Gelcreme by MAC. This potted waterproof gel product helps to give definition to your brows without smudging or running. This product is 100 percent waterproof, lasts for 8 hours, and is sweat- and humidity-proof.  The MAC Brow Gelcreme has been Ophthalmologist tested, Dermatologist tested, is non-acnegenic, and works well for all skin types. It’s rated 5/5 stars on maccosmetics.com and users report that they love the ease of application and its long lasting capabilities, even while exercising.

 

Lips

Kat Von D Everlasting Liquid Lipstick

kat von d

This is by far one of my favourite lip products on the market. Kat Von D is known for her tattoo-like makeup, which basically means that it won’t smudge, crease, move, or flake. This liquid lipstick is long-wearing and has a smooth matte finish, which makes it the perfect lip product for the gym for many reasons. Firstly, it will last through blood, sweat, and tears (just kidding, but not really). Secondly, it’s matte and is a non-sticky formula so your hair won’t stick to your face. And lastly, the product is infused with vitamin E and sunflower seed oil so it’s as comfortable to wear as your favourite pair of yoga pants!

Brands of Yoga Clothes You Need in Your Practice (and Your Closet)

For anyone who regularly attends yoga class, you’ve likely had the experience of being lost in a sea of Lululemon lycra. And while it is as great a brand as any to move and sweat in during your yoga practice, there are some excellent (and fashionable) options out there that you should know about.

And who knows? One of these other fashionable lines might just show off your unique style, both in and out of the studio. Not to mention, some can save you money while still providing an extremely high-quality product.

Here are the top eight fashion yoga brands not to be missed this year:

Beyond Yoga

Made for women by women, Beyond Yoga prides itself in producing high-quality sportswear for not just yoga, but for everyday life. As opposed to some criticism over the sizing of some other popular yoga brands, Beyond Yoga makes a point to only use non-retouched photography and comes in sizes XXS-XXL. They also take pride in their philanthropic endeavors, so you can feel good about how your money is being spent. Orders are all placed online.

beyond yoga clothing
Image courtesy of Beyond Yoga
Beyond yoga clothing
Image courtesy of Beyond Yoga

Onzie

Onzie was created by a 20-year-old Bikram Yogi and describes its look as “active apparel that is functional, flexible and flattering.” Made in California and on the more affordable side, Onzie creates no-frills yoga and daily wear that is made not only to sweat in, but to last. With everything from sports bras to loungewear, Onzie also offers free priority shipping anywhere in the United States. 

onzie yoga clothing 2016
Image courtesy of Onzie

prAna

With seven stores across the country, prAna offers affordable and unique clothing to meet just about any active-wear need. Started in California, prAna products are stylish, versatile and sustainably made. From yoga to rock climbing to grocery shopping, you’ll find truly unique and sexy styles to choose from. Aside from their chic look, prAna clothing is made from sustainable materials such as hemp, organic cotton and recycled wool.

Teeki

Made with love in the USA, Teeki is certainly edgier and sexier than your average yoga wear. If you’re looking to express your individual style, this is the brand for you. Teeki also makes Eco-friendly clothing not just for yogis, but for surfers, dancers, athletes, and gym-goers. They even include recycled water bottles in their materials!

Lorna Jane

Said to be the next Lululemon, this designer Australian brand has hundreds of stores worldwide. Founded by a fitness instructor in 1989, Lorna Jane produces clothing for women wanting to “lead her best life through active living.” On the pricier side, Lorna Jane also prints inspirational slogans on many of their items (which may or may not be something you like). Be aware that they only accept returns for exchange or store credit, not for “change of mind purposes.”

Zella 

Zella is a Nordstrom line of active wear, and looks fairly similar to the design of Lululemon, while generally being a fraction of the price. Actually, some of Zella’s products are so similar to Lululemon because the same product manager was hired in the design. The fabric feels a bit thinner and lighter than a pair of Lulu pants,  and their design is classic and sensible while still being highly fashionable.

Zobha 

Zobha integrates fashion and fitness in a sexy way , and is perfect if you’re looking to feel comfortable and flirtatious in your yoga class. Zobha prides its brand in catering to women who are “edgy, modern or urban” and who want to “effortlessly infuse fitness and fashion.” They are an online company, but offer a 30 day no-questions-asked refund policy.

Mika Yoga Wear 

Mika Yoga Wear doesn’t stop at yoga, but also specializes in active wear for pole dancing, hot yoga and swimming. This family owned company produces their goods in Peru, and describes their brand as “fresh, flattering and feminine.” Their prices are  competitive, and you can also find some great deals in the sale section of their site.

You don’t have to dress the same as your fellow-yogis. By exploring some of these lesser-known but super fashionable yoga brands, you can choose what speaks to your style and personality. Also, check out this artsy and locally made option for yoga mats and accessories by Magic Carpet Yoga Mats. Next time you’re on the market for fashion-friendly yoga gear, try some of these fun, unique and stylish alternatives.

*Featured image courtesy of Onzie

Best Supplements for Before and After Your Workout

Fitness enthusiasts often look for new ways to optimize their workouts, both before and after the gym. The most successful workout begins outside of the gym with clear goals, a strict diet, and regular supplementation. Studies show that a high intake of caffeine before the gym, and protein after, can maximize your energy, metabolism speed, and overall recovery. Whether you’re looking to lose weight, build muscle, or just maintain a healthy, active lifestyle, there are dozens of different types of pre- and post-workout supplements on the market, but most are a medley of similar vitamins and ingredients that you should seek out independently to find what’s best for your body. Supplements make it easier to get vital nutrients to build muscle and enhance your training when combined with a good diet.

These supplements are proven to give your workout and recovery the edge they need to stay in top performance, pushing yourself to new limits.

 

Best Pre-Workout Supplements

sporty woman drinking coffee in fall

Caffeine

Caffeine converts fat cells to energy instead of the usual glycogen, as well as giving you an extra kick on the dreaded Stairmaster. Eight ounces of black coffee, in particular, will increase your metabolism, allowing you to burn more calories at the gym and throughout the day.

Beta-Alanine

Beta-alanine is comprised of carnosine, a molecule that helps build muscle, increasing physical performance, aiding in lean-mass gain, and enhancing muscular endurance. Carnosine is also a popular antioxidant and anti-aging agent, commonly found in an assortment of commercial pre-workout powders.

BCAAs

Branched-Chain Amino Acid, or BCAAs, are considered especially helpful for maintaining muscle mass on a lower-calorie diet. BCAAs stimulate the rate of your body’s protein synthesis and reduce the rate of protein breakdown, allowing you to maintain muscle mass while losing weight. They’re also known to reduce serotonin-related fatigue during workouts, allowing you to power through longer.

 

Best Post-Workout Supplements

whey protein

Whey Protein

Whey Protein is known for its weight-loss properties, but studies suggest the dairy-based supplement can also fight cancer, lower cholesterol, and maintain a healthy blood pressure. As a workout supplement, it replenishes and recovers fatigued muscles.

Vitamin D & Calcium

Calcium and Vitamin D work together to repair and build bones. Calcium is best known for its role in maintaining healthy bones, but it also contributes to muscular functioning and circulation in the body. Vitamin D supports the absorption of calcium in the digestive system, and regulates the levels of calcium in the body. Deficiency in calcium or vitamin D are a leading cause of stress fractures in athletes. Even a glass of milk with a Vitamin D supplement can reduce the risk of injury at the gym and during high-endurance sports.

 

Creatine

Creatine is widely used by performance-based athletes throughout the world, although evidence of its effectiveness is mixed in the scientific community. The mineral is thought to improve strength, increase lean muscle mass, and help muscles recover quickly during exercise, allowing athletes to increase speed and energy during high-intensity activities. It’s known to improve performance during short periods of athletic activity, although there’s little evidence it assists with endurance sports. For those who do see benefit, though, the difference is striking.

SWEAT by BW: Kettlebell Workout

The kettlebell is a powerful strength-building tool that bridges the gap between strength and stamina.  A kettlebell workout provides both a wide variety of classic strength-building exercises and of cyclical high-velocity movements; together, the benefits of this one simple tool can take your conditioning to the next level.

Kettlebells are odd-shaped objects.  When negotiating classic strength movements with the kettlebell, that awkwardness will translate into increased levels of strength as well as resilience that you won’t find with other free-weight implements. Handling kettlebells requires significant levels of joint control and stability.  This makes them extremely valuable as a tool for injury prevention.  The durability you can develop from kettlebell training will not only create loads of strength and functionality, but it will also safeguard against orthopedic injuries throughout your lifetime.

But probably the most magical (and difficult!) aspect of kettlebell training is in the series of movements from which kettlebell sport training was created.  These exercises are derived from the classic lifts found in the sport of Olympic-Style Weightlifting.  However, in kettlebell training they are done cyclically for very high  repetition counts and can take you to your cardiovascular and stamina limits. Here, we will give an introduction to the concept of cyclic repetition training, but we’ll keep you within your limits to promote good technique while you learn the movements.

Here is a series of classic strength-builders as well as a taste of cyclic high repetition exercises that will test your stamina and mental toughness.

 

Kettlebell Snatch

The snatch is the quintessential fast lift with a kettlebell and comprises one of the primary events in kettlebell sport competitions.  Get your lungs, shoulders, and back ready for one of the most grueling and powerful weightlifting moves out there!

– Place kettle bell in one hand at arm’s length with your feet slightly wider than shoulder width apart

– Begin the same hip-hinging motion described above for the KB swing

– Explosively open your hips to send the kettlebell out and up

– At approximately chest level, pull your elbow up and back and “flip” the kettlebell over to smoothly land on the back of your forearm

– As the kettlebell rotates, punch your arm straight through the kettlebell handle and guide it to arm’s length overhead with your bicep covering your ear

– Once the kettle bell is locked overhead, begin the next rep by letting the kettlebell fall and flip over your hand and back into your initial hip-hinge motion

– Absorb the force of the falling kettlebell and connect powerfully into the next rep

– Your breath should be drawn in quickly as the kettlebell falls toward your hips; then expel your air with equal force as the kettlebell explodes forward out of your hips

Complete five sets of 15-20 repetitions. For a more challenging workout try 30 seconds of snatching on your right arm followed by a 30 second rest, then commence 30 seconds of snatching on your left arm followed by 30 seconds of rest and repeat for five rounds on each arm.

 

Kettlebell Front Squat

The kettlebell front squat is a supremely tough squat variation as it places tremendous strain on the core and upper back musculature.  This adds a powerful core connection to an already unsurpassed strength exercise choice.

-Place kettle bells in front rack position.  Front rack position is where your hand is  inside the kettlebell handle with the kettlebell “ball” resting (or, “racked” as the name suggests) on the top of the forearm and upper arm.

-Set your feet approximately shoulder-width apart with your toes slightly turned out

-Breath in and brace your abdominals.  Also, inflate your chest to create a stable platform for the kettle bells

-Push your hips back and break at the knees simultaneously.  Descend until your hips are slightly below the knees (or to whatever depth you can reach that is stable)

-Once depth is achieved, drive your legs through the floor until you are back to standing position

-Complete three sets of 8-12 repetitions before increasing kettle bell weight. Note: The repetition tempo should be slow and controlled on the “down” phase and strong and quick on the “up”.

 

Kettlebell Press

The kettlebell press takes a classic strength builder and adds a massive trunk and shoulder stability element to it.  For a strong midsection and resilient shoulders look no further!

– Place the kettlebells in Front Rack position. (as described above)

– Set feet approximately hip width apart.

– Breath in and brace abdominals and chest.

– Drive both kettlebells to an overhead position where elbows are locked and biceps cover the ears.

– Once lockout is achieved and stable, return kettlebells to slowly to front rack position.

Complete 3 sets of 8-12 repetitions.

 

Kettlebell Windmill

The windmill will simultaneously challenge flexibility, balance and core strength.

– Place single kettlebell in overhead position with the “ball” side resting on the back of the arm.

– Set feet approximately shoulder with apart with toes turned slightly away from ketllebell arm.

– Breath in and brace abdominals

– Push hips sideways moving toward the direction of kettlebell arm.

– While creasing to the side reach free arm in from of the closest foot and slowly feel for the floor while you descend.

– Once fingers tough the floor (or as deep as you are stable), return to standing position.

Complete 3 sets of 6-10 repetitions. Due to the extreme balance challenge all phases of all reps should be performed in a slow and controlled manner. For an added challenge to your flexibility and control, try to place unweighted palm flat on the floor before ascending to standing.

 

Kettlebell Swing

The swing is our first look at the “fast” lifts done with kettlebells.  It is a necessary pre-requisite to all other fast lifts listed below.

– Stand with kettlebell hanging at arms length and feet slightly wider than shoulder width.

– Hinge your hips back and pull the kettlebell back with momentum

– Drive hips open explosively to send kettle bell forward at arms length to approximately chest level

– Allow gravity to send kettlebell down and back into hip hinge and catch and repeat

– Breath should be drawn in quickly as kettlebell falls toward hips and then expel air with equal force as kettle bell explodes forward out of hips

Complete 5 sets of 15-20 repetitions, or try 20 sec of kettlebell swings followed by 40 seconds of rest for 10 rounds for a more challenging workout.

 

 

Complete these workouts with good technique before increasing kettle bell weight.