Tag Archives: workout

What is HIIT Training?

Whether you’re a couch potato, a fitness fanatic, or a gym unicorn — meaning that you sparkle instead of sweat and hit the gym once in a double rainbow — you’ve most likely heard the buzz about High-Intensity Interval Training (HIIT).  You probably know that it involves sweating up a storm while puffing and panting like an old steam engine. Beyond those basics, you’re sure that it’s very intense training and that you do a variety of movements in intervals. The name says it all, right?

Well, actually, it really doesn’t.  HIIT might have claimed the third spot in the National Academy of Sports Medicine’s (NASM) 2017 fitness trend forecast, but there’s way more to it than its name suggests. We’ve got some good news, though: we’ve sat down with Allan Misner, a NASM-certified personal trainer who dropped more than 50 pounds by adding HIIT to his fitness routine, and Craig Ballantyne,  the Author of The Great Cardio Myth: Why Cardio Exercise Won’t Get You Slim, Strong, or Healthy & The New High-Intensity Strength Training Program that Will.  They’re going to help you read between the letters — so you can get super strong, fast, and agile, without sacrificing the precious muscle tissue you’ve worked so hard for.

 

Sweet, Sweaty Science

If you’ve ever wanted to torch calories, melt fat, and build muscle, you’ve probably heard that you have to burn more calories than you take in. “However, when you do basic cardio [chronic cardio] for long periods of time, your body signals that it needs more food to keep up its new energy needs,” Misner said.  “You are only burning while you’re working, and you’ll often eat more offsetting the calories burned.”

HIIT— all-out, balls-to-the-wall, giving-it-everything-you-didn’t-think-you-had bursts of exercise, followed by short recovery periods—spikes your metabolism not only during your workout, but that burn keeps going through a process called excess post-exercise oxygen consumption (EPOC).  It also cranks up your growth hormone levels and your muscle cells’ protein turnover — that’s the healthy breaking down and rebuilding of your muscles’ tissues — reversing age-related muscle loss. Muscles burn more than fat: that’s the reason you’ll feel accelerated fat burning going on for hours as you recover on the couch, watching TV.  “It’s like magic or sweet, sweaty science,” Ballantyne said.  

 

HIIT Decoded

woman mountain climber exercise

“When you hear someone say they do 45-minute sessions, they are not actually doing HIIT because their intensity is not high enough,” Misner said. In order to qualify as true HIIT,  you’ll have to push yourself 100% for the full work phase. For example, if you’re doing a sprint, you have to imagine a bear is chasing you, and if you don’t give it everything that you’ve got for the full work phase, that bear will catch you.  No, it’s not comfortable. It’s not fun. That’s the reason HIIT sessions are super short—anywhere from 20 to 90 seconds.  

From burpees to bodyweight squats: this level of intensity takes some getting used to. If you’re working hard enough, your body temperature will skyrocket.  After the second or third set, unless you have a thyroid issue, you’ll start to drip sweat. You’ll also be in “oxygen debt”, meaning that it’ll be very, very hard to breathe. And, your muscles will burn, baby, burn.

 

HIIT the Gym

“If you are healthy enough to exercise, after being cleared by your doctor, you can use HIIT,” Misner said. “The amount of work you can do at 100% will be different than my 100%, but as long as you are pushing that upper limit and paying attention to your body, you shouldn’t have any issues.” If you’ve never “HIIT” the gym, your work phase should be 20 seconds, and your rest phase should be 80 seconds—a 1:4 ratio. 

If you’re moderately fit, according to the Journal of Strength and Conditioning, the “golden” ratio is 2:1, which means after 4 minutes on the assault bike, you’ll want to rest for 2 minutes before you put your pedal to the metal. (Another popular workout similar to HIIT, is Tabata Training, where you’re on for 20 seconds, off for 10 seconds, and rest for 8 rounds. The key advantage? Your basic workout is done in 4 minutes, not including your warmup and cool down.)

woman running catching breath

One last piece of advice: HIIT is “like running a factory at full-hilt, making the conveyor belts go faster and faster.” “Intervals…exhaust the supplies of the factory by turning up the conveyor belt,” Ballantyne said. “When you finally slow down, during your recovery from short burst exercise bouts, the factory workers have to work hard to stock up the supplies again”.  So, ladies: please rest, between sets, between workouts. (HIIT is so intense, you’ll only want to do it one or two times per week.) And, when you stop hitting full recovery, your workout is over.

Now you’re primed and ready for your first HIIT session. Just remember this formula: working harder + rest = higher oxygen intake = greater calorie burn.

Sweat by BW: Core Stability Workout

Core training is probably the most overused and misunderstood concept in the field of exercise and training.  Many people believe that classic abdominal wall training, such as sit-ups and crunches, are what comprise core training, but nothing could be further from the truth.  The most significant role of the core musculature lies not in its role as a mover of the body, but in its ability to stabilize the body against outside forces.  This employs the deep-lying stabilizer muscles that surround the spine and support the pelvis.  This network of stabilizers is relatively inactive in classical “ab” training.  What is really required is stabilization training to activate this deep-set group of muscles.

Stabilization training of the core can be done in a myriad of creative ways. The goal is to activate muscles responsible for keeping the spine safe when performing other activities, such as heavy lifting.  These muscles also have a supremely important role in keeping postural muscles in balance and providing them with the endurance necessary to keep us sitting, standing, and performing all activities with good posture and correct muscle activation.  In short, without a well-trained core, all other exercises are falling short in both effectiveness and safety.  So if your goal is a balanced and strong body that will keep you moving well for a lifetime, this series of challenging core exercises should be a mainstay in your training program.

 

Hollow Body Hold

Taken from the world of gymnastics, this amazing core stability exercise will have you shaking like a leaf on a tree!

  • Take a lying position on your back with your legs straight up in the air
  • Peel your shoulders up off the ground as you would in a crunch movement. This peeling movement should push your lower back flush to the floor
  • Your chin should stay tucked throughout the exercise
  • Once your low back is tight to the floor and your abs are engaged, slowly lower the weight of your (straight) legs toward the floor
  • Once your abs are under tension that can be stabilized and your back is maintained on the floor, hold the position for requisite time
  • Try 20 seconds of holding, followed by 20 seconds of rest for five rounds

Once the above workout can be completed with good ab and back tension, try placing your arms overhead to place even greater stress on the midsection

 

Bird Dogs

The Bird Dog is a surprisingly tough full-body strengthener that will develop balance and coordination matching its benefit to your core musculature.

  • Assume a quadrupled kneeling position with your knees on the floor directly under your hips and your hands on the floor directly under your shoulders
  • Brace your abs and flatten your back
  • Reach the opposite arm and leg straight until both are aligned with the back angle
  • Hold this posture, trying to actively lengthen both your arm and your leg at the same time
  • Try holding for 20 seconds on one side followed by 10 seconds of rest and repeat on the other side. Repeat for five rounds each side.

Once the above workout can be completed, try holding light weights in your hand or attached to your leg for an added challenge

 

Bridge Marching

Marching in bridge is a great way to rebalance and strengthen all of the muscles that support the hips and pelvis.  It is incredibly tough to keep those hips up and level.  Brace up and stay tight!

  • Start in a lying position on your back
  • Place your heels underneath your knees
  • Brace your abs and lift your hips toward the ceiling until a straight line is formed between your knees and shoulders
  • While maintaining your hips stable and level, start slowly marching each foot off the floor,only 3-4 inches
  • Continue marching slowly for 20 seconds; rest 10 seconds, and repeat for five rounds

For an added challenge once the above workout can be completed, try placing your hands overhead, flat on the floor.

 

Starfish Plank

Taken from our friends in the world of yoga, this full-body trunk and shoulder stability move will get you shaking and sweating in no time!

  • Take a side-lying position on the floor
  • Place your hand directly underneath your shoulder flat on the floor
  • Stack your feet on top of each other
  • Lift your entire body up, balancing between your support hand and your stacked feet until a straight line is formed between your feet and shoulders with your entire body
  • Reach your free hand toward the ceiling
  • Hold this position with tight abs and your butt squeezed for 20 seconds; rest ten seconds, then switch sides and repeat for five rounds each side

Once the above workout can be completed, try lifting your top foot and leg up into free space.

 

All of the above exercises are fantastic independently or as a circuit.  They were specifically selected to develop different aspects of the core musculature’s function, meaning they can all be done in circuit-style for an added challenge.

SWEAT by BW: Better Posture Workout

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

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

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

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

 

Back Plank

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

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

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

 

Wall Press

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

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

 

Superman + Up Dog Complex

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

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

 

Couch Stretch

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

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

 

Floor-Lying with Diaphragm-Breathing

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

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

 

SWEAT by BW: Flexibility Workout

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

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

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

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

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

 

Lizard Stretch

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

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

 

Straddle Stretch

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

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

 

Frog Stretch

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

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

 

Pigeon Stretch

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

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

 

Wall Supported Hip Flexor Stretch

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

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

 

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

Fashionable Workout Jackets: Look Chic While You Break a Sweat

Thanks to the rise in designer athleisure, women can now wear their workout gear as everyday-wear  on-the-go. From running errands, waiting in line for coffee, brunching, or even happy hour, wearing athletic wear all day has become completely acceptable, and we’re all better for it. Take it from the studio to the street with these trendy workout jackets that allow for undeniable style and maximum stretching!

 

Bilberry Mock Full Zip Jacket – Lukka Lux

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Rooted in NYC, Lukka Lux is an up-and-coming activewear brand that offers high-end athleisure apparel with flare. With faux leather and tech fleece details, this winter staple of theirs in black onyx hugs all the right places, provides the necessary flexibility, and looks effortlessly cool.

Shop here / $118.00

 

Paola Puffer by Fabletics  

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Led by her desire to help other women lead active and healthy lifestyles, Kate Hudson co-founded the popular and affordable activewear company Fabletics in 2013. Their Paola Puffer jacket in velvety texture rose print and water-resistant fabric makes this a win-win for outdoor activities, whether it be your morning run or running out to your favorite stores to shop.

Shop here / $95

 

Essential Fitness Jacket – CALIA  

Another successful celebrity founded fitness apparel line, Carrie Underwood created CALIA to make it easier for herself and other women to “work in working out”. CALIA’s “Essential Fitness Jacket” is the classic choice. Its slim fit full-zip design with a high neck gives coverage and simple style, and the thumb holes keep sleeves in place during any activity.

Shop here / $79

 

Lupin Full Zip Jacket with Bubble Mesh by Lukka lux

 jacket

Another Lukka Lux classic, this all optic white Anti-matter is a head-turner. With bubble mesh backing, faux leather detail, and a racer silhouette fit, you’ll look as good as that workout makes you feel.

Shop here / $118

 

Fleeced Cold Zip-Up by Lululemon Athletica

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Leading athleisure line Lululemon Athletica is a billion dollar yoga empire, and it’s not hard to see why. Thanks to you, Lululemon, freezing temperatures can’t hold us down.

Shop here / $128

 

Cozy Karma Asym Hoodie by Athleta

athleta jacket

Athleta, the mega-successful athleisure company, upholds even greater values and a powerful mission. With a focus on the “Power of She”, they work to source sustainable materials for their products, such as recycled polyester and organic cotton, and to ignite a community of active and confident women who empower each other to reach their potential and feel beautiful while doing it. Inspired by the studio to-and-fro’s, their asymmetrical zip hoodie is made with an ultra plush inner lining and oversized hood for maximum coziness, warmth, and style.

Shop here / $118

 

Track Jacket by Lucy

lucy track jacket

Fashion-forward activewear company Lucy was created for women who love to move, in the name of any and all athletic and leisure pursuits. Their high collar track jacket with eye-catching black abstract floral print is breathable and dynamic. With a four-way stretch and moisture-wicking fabric, you’ll be equipped and flashy enough for any activity.

Shop here / $89

An Active Girl’s Guide to Comfy Chic

Being fit is about more than stopping by the gym once a day. It’s about leading a fit lifestyle, which means working activity breaks into your hectic schedule – walking instead of driving to lunch, hitting up a yoga class before happy hour, or throwing on a pair of tennis shoes on your way home from work for a quick jog.

Gretchen Rubin, a researcher and writer who studies happiness, calls this the strategy of convenience. She notes that “to a truly remarkable extent, we’re more likely to do something if it’s convenient, and less likely if it’s not.”

And when it comes to developing the habit of an active lifestyle, I’ve found that one huge inconvenience has always been wearing clothes that look great but aren’t really conducive to movement. About a year ago, I made the switch to a more comfortable wardrobe to better reach my fitness goals, and I haven’t looked back once.

Ready to become an active lady? Start with your closet.

Make Workout Leggings Look Great

leggings jacket and hat
My fave Zella Live-in Leggings in Navy | Photo: Kevin Rechkoff

They slim your legs, make your butt look amazing, and can be easily disguised — that’s right, you can wear workout leggings on the daily!

If you’ve never owned a great pair of leggings, check out Zella’s Live-In Leggings. They’re some of the most affordable, best-quality workout leggings that can easily be worn with a nice top around town or even out for drinks.

And if you want to spend a little bit more, there’s always Lululemon Athletica or one of these alternatives. Trust me: A great pair of yoga pants lasts forever, if cared for properly, and it’s totally worth the investment!

Layers Are Your Friend

shopping for layers
Hmm, this Woolrich plaid would look great over a pair of leggings! | Photo: Kevin Rechkoff

There’s nothing better than getting complimented on your sweater all day when you know that underneath, you’re just wearing a sports bra. The key to outfit versatility is really all in the layers.

Depending on the weather, I like to base most outfits with a light tank, then throw on a cute button-down or off-the-shoulder tunic. Over that, I’m all about the flannel or oversized sweater, which tends to look hipster-chic or tomboy cute.

When I do go for a hike or adventure during the day, I can always take off my sweater, or even change into a workout top and put on a sweatshirt or jacket that I don’t mind sweating in. Then, just a brisk walk and swipe of deodorant later, I’m back in business.

Accessorize

bangles and rings
Bangles and a ring dressing up my button-down. | Photo: Kevin Rechkoff

Jewelry, scarves, and hats are the details that make every outfit pop — even one that seems boring to begin with.

Scarves are one of my favorite accessories because you can wear them all year round, and they inevitably add an element of warmth, texture, and color. Throw them on over your tank top and you’ll be ready for errands!

Jewelry never fails to glam up the daily grind — add some gold detail to your neck, hands, or wrists for a look that says, “I’m polished.”

Hats hide gym-hair and somehow just add so much personality, which is fun. Also, there are seriously new trends happening all the time in the hat department — this spring, it’s bucket hats!

lipstick comfortable outfit
Lipstick adding the final touch to my comfy look | Photo: Kevin Rechkoff

And finally, when in doubt: lipstick.