Aug 26

Workout Motivation: Do’s and Don’ts To Help You Actually Stick to Your New Exercise Routine

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Expect a few bumps in the road, work out for the right reasons and give yourself some credit   So, you’ve resolved to start exercising, and it’s going great … at first. You have more energy. Your thinking is clearer. You’re seeing results. Then, you start to slide. Your new workout clothes sit in the gym bag. And they’re starting to smell. When that app on your phone tells you it’s time for a walk, you dismiss it. Again. Sound familiar? You’re not alone. The American College of Sports Medicine (ACSM) recommends 150 minutes of moderate-intensity aerobic activity each week, plus strength-building exercises twice per week. But data from the U.S. Centers for Disease Control and Prevention (CDC) say that less than 25% of adults meet those standards. And researchers estimate that half of people who begin an exercise program will drop out within six months. Whether you’re hoping to improve your heart health, drop a few pounds or just feel more energetic throughout the day, getting moving is a great first step. But it can be hard to keep up with an exercise plan after the original luster wears off. It’s time for a new perspective on your exercise […]
Aug 23

Try These 8 Pool Exercises for a Full-Body Workout

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If you’re looking for a break from your usual fitness routine, why not dive into aquatic exercise? Exercising in water can provide a great full-body workout without some of the drawbacks of land-based exercises. Plus, what could be more refreshing in the sticky summer months than being immersed in water while you’re burning calories? And, in winter, a heated indoor pool can keep you comfortable no matter how chilly it is outdoors. Here’s a look at the benefits of water workouts, along with 8 pool exercises that can work the major muscle groups in your body.   What are the benefits of pool exercises? Because water offers heavier resistance than air, working out in the pool can make the same exercises that you’d do on land more challenging in water. The heavier resistance can engage your muscles more fully and also help you burn more calories in a shorter amount of time. Aquatic exercise allows you to get a great cardio workout, while also increasing your: strength endurance flexibility   The buoyancy of water also provides extra support for your muscles and joints. This allows you to work out harder while putting less impact on your body than you would […]
Aug 20

6 Ways to Exercise That Are Perfect for Fall (and Don’t Even Feel Like Workouts)

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If cooler temperatures and less daylight leave you uninspired to keep up with fitness, here are some ideas to keep you moving. Even if you’re not shuttling kids back to school or in a climate where autumn brings changing leaves and dropping temperatures, there tends to be a shift in our schedules and moods that comes with the start of fall, says Minneapolis-based Lindsay Ogden, a National Academy of Sports Medicine–certified personal trainer and the digital manager for content and coaching at for Life Time, a national fitness company that runs gyms and corporate wellness programs. Fewer hours of daylight might find you spending less time outdoors, especially in the evenings or early morning hours. You might find yourself less motivated to stick with an outdoor workout, particularly if you had been exercising at one of these times, Ogden says. “Maybe it’s now dark when you get up.” Some people find themselves more energized to work out at new times throughout the day, she says. Or you might find yourself craving new ways to work out altogether. That “fresh start” feeling that comes with trying new activities can be really motivating, says Ogden. The novelty can make it playful and […]
Aug 17

5 Awesome Abs Exercises To Sculpt Your Core

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If you don’t already have a go-to core routine, here are the five best exercises for sculpting strong abs, from trainers.   1. Plank How to: Start on the floor on hands and knees with hands directly under shoulders. Step feet back, one at a time. (For more stability, bring feet wider than hip-distance apart, and bring them closer for more of a challenge.) Maintain a straight line from the top of head through heels, gaze down just above fingertips. Now, tighten abs, quads, glutes, and hold. Think about digging through your heels, squeezing your quads, and keeping everything nice and tight. (If you feel your body shake, that’s a good sign you’re creating enough tension from head to toe.) Hold the position for 30 to 60 seconds.   2. Side Plank Lay on left side with left forearm flat on the floor, elbow lined up directly under shoulder and both legs stacked and extended out in a long line. Option to raise right arm to ceiling or rest on right side of body. Press into left forearm, lifting hips off of the floor and balancing on forearm with your opposite hip in the air. Body should make a straight […]
Aug 16

How to Start Exercising Again When It’s Been…a While

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Getting back to working out after a break isn’t as easy as dusting off your sneakers and renewing your gym membership. If you’re wondering how to start exercising again and feel overwhelmed about where to even begin, well, that’s totally valid. First things first: Know that it’s completely okay that you had to pause your exercise routine in the first place, Teddy Savage, CPT, a Baltimore-based national lead trainer for Planet Fitness, tells SELF. Life happens, and “fitness journeys can start and stop and restart again,” he says. So instead of beating yourself up because your three-times-a-week cardio habit fell by the wayside, celebrate the fact that you’re taking steps to start working out again—and yes, reading this article counts as a step. To help you navigate your re-entry into fitness, we tapped exercise pros for their advice on establishing a routine that is safe, effective, and actually enjoyable. From how to build a workout plan, to the importance of setting realistic fitness goals, to simple tips for reducing injury risk—and a whole lot more—here’s the intel you need to get back on track with a good workout groove. No matter your current fitness level or the amount of time […]
Aug 12

6 chest exercises you can do at home without any equipment

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Here’s a workout tip for you: There’s no denying the appeal of a big, toned chest. Case in point: Jason Momoa’s unbelievable pectorals from Aquaman. But apart from being easy on the eye, a strong chest also helps you build overall upper body strength. Perhaps that’s why the bench at the gym is always so crowded. “By working on your chest, you will start building pushing strength, which will lead to improved functionality in day-to-day life activities like lifting a heavy bag overhead, pushing a broken-down car, etc.,” says Keerthan Naik, an internationally certified fitness and nutrition coach.   All you need to know about doing chest exercises at home, without any equipment   How effective are bodyweight chest workouts? It is possible to ditch weight training to work on your chest, although it might take longer for the results to be visible. “You should focus on doing more and more reps when performing bodyweight chest workouts,” says Naik, explaining how more repetitions can help in breaking down muscle fibre at the cellular level by taking it through a volume of work. He suggests doing a range of push up and dip variations to build a stronger chest at home. […]
Aug 09

How to Create Your Own Muscle-Gain Workout Plan

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Trainers weigh in on how to design a weekly workout plan that promotes muscle growth.   If you’re trying to build more muscle, committing to an optimal weekly workout plan is key. For one thing, it’ll help you become more efficient at the gym since you’ll be focusing on exercises that are important to your goals. Plus, you’ll be able to avoid overworking your muscles by incorporating adequate rest, which will decrease your risk of injury and help you see real results. When it comes to building strength and gaining muscles, there are a few ways to do it. Read on for top trainers’ advice for crafting the ideal muscle-gain workout plan.   5 Days Per Week Muscle-Gain Workout Plan To encourage hypertrophy (increased muscle size), you’ll want to go with low reps of heavy weights. Rather than performing full-body strength workouts every day, follow a workout split that works different body parts on different days, suggests Autumn Calabrese, Beachbody trainer and creator of 21 Day Fix. (FYI, you won’t just build muscle: You’ll reap all the other benefits of lifting heavy weights too.)   Muscle Building Splits “When you break it up into specific body parts, it allows you […]
Aug 06

I Swapped Evening Workouts for Early Morning Routines and I’m Never Looking Back

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I know how energized I can feel after working out in the morning, but finding the motivation to wake up early, every day was challenging. I’m someone who both loves to work out and naturally wakes up between 6 and 8 a.m. However, apart from that one time I had personal training at 5 a.m. for 9 months (crazy, I know) the two don’t always go hand-in-hand. For the last 12 months, my busy freelance work schedule (often 12 hour days) has only allowed for my workouts to come at the end of my workday. Plus, working out after a long day of deadlines feels like the perfect reward and outlet to get out any frustration from the day. On days when my agenda isn’t as packed, working out directly after I wake up isn’t even close to something I crave. I like to take my time in the morning and ease in by making breakfast, do my 5-step skin-care routine, grab coffee from a local shop, or meditate. However, I’m currently training for a marathon and it’s becoming tricky finding enough time to log my longer runs (15 to 23 miles) at the end of my work day — […]
Aug 03

How to strengthen and tone the thighs

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Various types of exercise, from weight training to running and biking, can improve the strength and endurance of the legs. The thigh is the part of the leg between the hip and knee, and it contains three primary sets of muscles: the quadriceps, at the front of the thigh the adductor muscles, on the inside of the thigh the hamstrings, at the back of the thigh   Regularly performing exercises that target these muscles will strengthen and tone the thighs over time. In this article, we look at some of these exercises.   Exercises to tone and strengthen the thighs Below, find six exercises and activities that can lead to stronger, more sculpted thighs.   Squats Squats are a compound movement, meaning that multiple muscle groups are working at the same time. Squats are highly effective for strengthening the leg muscles, and there are several variations. Bodyweight squats may be best for a beginner; they require no equipment and are a good way to learn the correct form. Over time, some people increase the intensity by adding weight. Some common variations that include weights are barbell front squats, barbell back squats, and goblet squats.   Bulgarian split squat Bulgarian split […]
Jul 31

9 Scientifically Proven Ways to Grow Muscle Fast

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Patience is overrated—especially in the weight room and especially when it comes to those focused on a specific outcome: To grow muscle. Sure, change takes time, but if you’re vying to grow and build muscle and aren’t seeing obvious size increases from month to month, it’s a sign that your approach is off. And a workout is a terrible thing to waste. Plus, even if you are seeing progress, there’s no reason you can’t see more. How do you rev up your results? Here are nine ways.   1. Increase Your Training Volume Training volume—your number of reps multiplied by your number of sets—is a primary determiner of hypertrophy (aka how to grow muscle). And to increase volume, you may actually need to go lower in weight than you might guess. “Compared to training for strength, intensity is going to drop during the hypertrophy phase of a program, with intensity sitting between 50 and 75 percent of the person’s 1RM, the maximum weight he or she can lift for one rep,” says Ava Fitzgerald, C.S.C.S., C.P.T., a sports performance coach with the Professional Athletic Performance Center in New York. To get the volume your muscles need, she recommends performing each […]
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