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    This Walking Workout Is Taking Over the Internet—But Is It Worth the Hype?

    I’ll be honest: Even as a wellness editor, I’m not huge on TikTok wellness trends (except for these). But when it comes to the “12-3-30” workout routine that has taken social media by storm, my coworkers had so much to say, and I was curious, nay, flabbergasted. A treadmill workout? For only 30 minutes? Getting insane results? I had to know more.
    “I do 12-3-30 as needed when I want a really good workout but also want to be watching Netflix while I’m doing it,” Beth said. “I hate running, so I was pleasantly surprised at how I felt during and after 12-3-30,” Andi agreed. “I’m breaking a sweat without the high intensity that comes from running.” Color me intrigued. After doing my research, I found that The Everygirl editors aren’t the only fans of the exercise routine. Read on for my deep dive into the increasingly popular 12-3-30 treadmill workout and whether or not it’s the worth the hype. 

    What is it?
    While the combination of numbers might seem intimidating, the name is all you need to know to do the workout: Set the treadmill to an incline of 12 and a speed of 3 miles per hour, and then walk for 30 minutes. Yep, that’s it. So why this combo and where did it come from? Social media influencer Lauren Giraldo first shared the routine on YouTube in 2019, but it went viral when she posted it on TikTok a year later. “I’m not a runner, and running on the treadmill was not working for me,” Giraldo told The TODAY show. “I started playing around with the settings, and at the time, my gym’s treadmill had 12 incline as the max. The three miles per hour felt right, like walking, and my grandma had always told me that 30 minutes of exercise a day was all you needed. That’s how the combination started.”

    @laurengiraldoGame changer honestly♬ original sound – Lauren Giraldo

    Is it worth the hype?
    While Giraldo thanks the routine for her 30-pound weight loss, many other people love it for a variety of benefits and results (just Google the workout and you’ll see pages of TikToks, YouTube videos, and blog posts alike singing its praises). So what’s the deal? Since the workout centers on walking, you can already count it as a great low-impact option for keeping you healthy. According to Mayo Clinic, daily walking may help your general physical health because it can improve cardiovascular fitness, assist in maintaining a healthy weight, and strengthen your bones, muscles, and endurance. Regular walking has numerous mental health benefits as well, from improved energy to stress relief. 
    So if you’re wondering if walking is enough to get in a good workout, the answer is undoubtedly yes (no incline or treadmill required). The 12-3-30 workout takes your daily walk up a notch by adding an intense amount of incline for added benefits (think of it like walking up a very steep hill for 30 minutes straight). Since there’s more gravity resistance, your muscles (particularly glutes and hamstrings) are working harder than when you’re on a flat surface. However, the most notable difference is that your heart works harder when walking on incline, so the low-impact workout fits in cardio without the high intensity or strain that often comes with running. 

    The verdict:
    Undoubtedly, the 12-3-30 routine is a great workout that many people love and feel great doing. What I believe makes 12-3-30 more enticing than other workouts that reap the same benefits is that people who feel intimidated by running or have no idea what to do on the treadmill can easily start, break a sweat, and get in a good workout, all within the time it takes to finish an episode of New Girl.
    When you don’t feel like exercising, it’s easy to talk yourself into a 30-minute walk over an intense run, but the incline ensures that you’re fitting in a good burn and some cardio for those who are looking for a challenge. It’s a lower-impact, less intimidating, and friendlier version of those workouts that seem scary or challenging to most of us. In other words, #fitspo is no longer for the girls who spend two hours a day exercising, love to run for miles, or know exactly what to do at the gym. The 12-3-30 routine is really just proof that anyone can break a sweat and feel their best, even if all they have is 30 minutes and a TikTok account. 

    Interested in trying for yourself?
    What I personally loved about trying the 12-3-30 routine is that it is incredibly straightforward. You don’t need an app, fancy equipment, or to keep track of time (like interval training). So to try it for yourself, you know what to do: Hop on that treadmill, crank up your favorite playlist (or play Netflix, à la Beth), set the incline to 12, and get walking for 30 minutes. However, there are some things to keep in mind before trying.
    Just like any new workout or wellness routine, it’s important to check with your doctor or trainer. Incline at level 12 is no joke, and you could strain your lower back, hamstrings, or calves if you don’t have proper form or don’t warm up your body properly ahead of time. Don’t dive immediately into 12-3-30. Instead, try an incline at a three to six range and see how long you can comfortably walk. From there, slowly build up until you can walk at a 12 incline without strain. 
    If you can walk at 12 incline for 30 minutes with proper form and feel the good burn (muscle burn, working the cardiovascular system, etc.) without the bad (joints hurting or negative muscle strain), it can be a great practice to add to your workout routine. However, it should not be your only workout routine. 30 minutes of walking outdoors can also reap a wide range of benefits like stabilization when walking on uneven terrain or the health benefits that come from getting outside. Plus, you should be working multiple muscle groups and fitting in a variety of workouts to be your healthiest self. Talk to your doctor, try it out for yourself, and add it into your routine if it feels good for you. 

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    I Used To Hate Exercising—These Are the Workouts That Made Me Love It

    I went from pretending to be sick so I didn’t have to do the fitness test in gym class to doing workouts six days a week every week and loving it—all in a matter of a few years. I always hated exercise growing up. I was active (when I moved to a big city, reaching 10,000 steps in a day was child’s play), but the thought of stepping foot into a workout class or grabbing a dumbbell at the gym terrified me. Because I didn’t grow up learning about fitness and being involved in sports, I never felt like I belonged or that I knew enough. Once out of shape, always out of shape, I thought.
    Then, after spending six months at home feeling depressed, miserable, and uncomfortable in my body, I forced myself to start taking a few fitness classes here and there. After that, I started taking a few more. And then I tried more. Next thing I knew, I had a weekly schedule of all different workouts that I loved so much that it became a habit. Now, when I don’t work out, I notice I’m more stressed out, my skin breaks out more, and I don’t sleep as well—and that isn’t even what keeps me going.
    Finding a workout you love is always the key to making a workout routine stick—we all know this. In my case, a fitness app made all the difference. Specifically, I turn to Obé Fitness for every kind of live and on-demand class you can think of: barre, HIIT, pilates, yoga, dance, and even trampoline.
    Instead of forcing yourself to follow a bunch of workout videos that you dread, here are a few I’ve added to my routine that were practically love at first squat. And if you see an Obé Fitness class you’d love to try, you can use code TEG50 for 50 percent off your first month of Obé in addition to a seven-day free trial!

    “Power” was the first Obé Fitness class I took that I immediately fell in love with. As you’ll see through this list, I’m not a cardio girl. My favorite workouts leave me feeling strong, not completely out of breath. However, I know cardio is important for my health, and power classes have just the right amount of quick movements that increase my heart rate. It combines fast movements with heavy weights, making me feel strong and powerful. I love it so much that I did it weekly without fail for six months straight—and I noticed a major difference in my body and strength thanks to it.

    As I stated, I love feeling strong, and I notice the biggest change in my body (both aesthetically and in my training) when I’m consistently lifting. This class is great for when I’m at home and can’t make it to a gym because it follows a similar structure to what I’d do at the gym and is a lot more motivating than me just lifting in my apartment by myself. They’re also so easy to make your own—I started with 8 lb. weights and have worked my way up!

    I had always wanted to try barre before I started working out at home, but class environments were a little worrisome to me (I get very embarrassed while exercising) and boutique studios can be expensive. Óbe made it so easy to try the class, learn new techniques, and fall in love before finding a studio that I loved. Now, I feel totally comfortable doing a plié.

    When I stopped having the mindset that a workout needed to be intense and sweaty, my whole world opened up. Going on long walks once or twice a week and adding in short walks to my daily routine has had a major impact on my mental and physical health. Instead of pushing myself super hard all the time, I focus on getting in a long walk or two every single weekend to give myself some active rest time. When the weather doesn’t permit, I use one of GrowWithJo’s walking workouts on YouTube and walk in place in my living room. It’s not as fun as roaming the streets of my city, but Jo is so high-energy and enjoyable that I keep coming back.

    I started doing yoga as a way to slow down and reduce anxiety (especially on Sundays), and I’ve ended up falling in love with stretching and getting more flexible. I’m perfectly in the middle when it comes to flexibility; I can touch my toes, but I can’t fold my body over itself either. Doing yoga once a week gets me to stretch out my muscles, and I work hard to focus on form and flexibility (without leaving super sweaty or extremely tired).

    Doing pilates has given me a whole new appreciation for ab workouts beyond trying to get a six pack or looking good in a crop top, and it’s made me stick with it for months. Having a strong core is essential in pilates, and I’ll be honest: “Strong” is the last word I’d use to describe my core (LOL). I avoid planks and crunches like the plague, but in pilates, if you want to do all the fire hydrants and donkey kicks, you also have to get through a major core series, and it’s inspired me to work out a part of my body that I normally neglect. Doing pilates has made every other workout I do even more successful because I have better balance and stability.

    There is one type of cardio I can get down with, and it’s anything that involves shakin’ my tail-feather to a beat. I always loved going dancing on the weekend with friends, and Óbe’s Dance Cardio classes are basically the same thing. They pick such fun music for the live classes, and I always leave feeling accomplished and tired at the same time.
    Don’t forget: use code TEG50 for 50 percent off your first month of Obé in addition to a seven-day free trial!

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    Why You Need To Change Your Workout Routine

    When it comes to your workout routine, you probably fall into one of two categories: the devout, same-class-every-day, ride-or-die loyalist or the always-changing, new-workout-who-dis explorer. While both loyalty and exploration both have their benefits, the most effective workout plans are somewhere in the middle: consistent yet varied. Only doing the same workout or having no consistency in your routine could prevent you from lasting changes and feeling results. Whether you’ve got your favorite instructor on speed dial or are still making your way through every studio your town has to offer, read on for reasons why you need to adjust your workout routine to achieve a balance between variety and consistency. 

    If you’re a serial workout repeater, you need more variety because…

    You can’t do the same thing and expect different results
    Have you ever wondered how your favorite instructor can teach dozens of classes a week like it’s absolutely nothing? It’s not because they’re superhuman—it’s because their body has adapted to the workload, so it’s no longer a challenge. Take it from a long-time group fitness instructor: Group fitness classes typically do the same thing every time, whether you’re a cycling class fanatic or stan a pilates series. When you start a new form of exercise, you’ll likely notice changes and improvements, like being able to ride out at faster speeds or use heavier weights. However, if the format of how you’re exercising doesn’t change, you’ll reach a plateau. Once any workout stops feeling challenging, it’s time to switch it up. Try a different class method, start tracking weights to hit new goals, or add in sprints instead of just jogging. 

    You may be neglecting a major component of fitness
    Even if you do five minutes of dumbbell work in your cycling class or your pilates series gets your heart rate up, doing the same type of workout means you might be missing a key piece that will keep you healthy, happy, and injury-free. For general fitness, you need a balanced combo of cardio and strength training. While cardio is excellent for heart health, mood boosts, and endurance, you might be at risk for injury when you overuse muscles through cardio without properly strengthening them. On the other hand, strength training is great for building muscle, increasing bone density, and, well, increasing your strength, but it won’t do much to help you conquer the stairs of your fifth floor walk-up apartment without getting winded. Fitness is functional, and a combination of cardio and strength training is crucial for health.

    If you have too much exercise wanderlust, you need more consistency because…

    You need to dedicate time and effort to achieve results
    Imagine trying to learn a new language by studying French one day, German the next, and Greek after that. You might learn a little from each language, but you probably won’t become fluent in any of them. Yes, you should set new goals, feel challenged in your routine, and have both strength training and cardio, but you also need some consistency. Dedicating time and effort to one form of exercise is how you get better at it.
    The best way to make lasting changes through consistency is to focus on one type of exercise modality and track movements, weight used, or effort. For example, incorporate consistent strength training into your workout routine twice a week with one upper body day and one lower body day, and keep track of the weight, reps, and difficulty of each exercise. You’ll be able to make real improvements because you’ll know where you’re starting from and exactly what you need to do to improve.

    Exercise requires learning
    Sure, the first day of school is way more exciting than attending class after a few months in, but your first day at school is usually not when you make the most progress. Picture this: You go to a new workout class that uses kettlebells and you reach for a 10-pound kettlebell since you’re new to them, but in another class, you can lift 20 pounds when training with dumbbells. The answer is not to use a 20-pound kettlebell because form is most important for injury prevention, and you’ve never done a kettlebell snatch before so you shouldn’t feel challenged when trying something new in order to perfect form. You may be learning a new way to exercise, but you’re not getting stronger or closer to your health goals at that one class. With every new form of exercise, you need to learn it before you can challenge yourself. If you’re always a beginner, you’ll always be in the learning phase instead of being able to improve, grow, and gain confidence. 

    If you’re not sure how to achieve that balance between variety and consistency…

    Bottom line: Working all muscle groups or parts of the body (like muscles vs. the cardiovascular system) helps keep you healthy and prevents injuries, and consistency helps you get better and achieve health goals. Going to the same fitness class won’t allow for progress, but you can’t become better at something if you don’t practice. The way you achieve the perfect balance is by intentionally changing what feels stagnant while keeping some consistency to work toward specific goals.
    Let me introduce you to the principle of “periodization,” which is a fancy term for following predictable patterns of variation. In other words, you get results when you increase the intensity of your workouts without changing the modality (like adding sprints to your jogging routine) or keep the same intensity but change the type of exercise (like doing front squats instead of back squats a couple of days a week). For example, add in a day of weight training and work toward a faster mile time if you’re a jogger or try a dance cardio class while slightly increasing in weights every week at that gym if you’re a gym rat. Get clear on your goals, add in at least one to two days of cardio or strength-training (depending on what you practice less), adjust your workout routine to have more periodization, and just see how quickly your strength, endurance, and confidence improve.

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    The New Workout You Should Try Next Based On Your Zodiac Sign

    No matter where you are on your fitness journey, it’s pretty easy to get tired of your workout routine. Whether you’re tuning in to the same class a few times a week, running the same trail, or hitting the squat rack, doing the same thing over and over again is enough to make you want to bang your head against the wall—or worse, quit. Instead of hitting that dreaded plateau, we’re looking to the stars to tell us the next workout we should try, and the stars have some pretty good ideas. And to make it easier on you, we put together a list of our favorite Obé Fitness classes for you to try and included the gear you’ll need to crush it. 
    Why Obé, you ask? Our editors have been using Obé Fitness for years because it offers so many classes. Only have time to work out on your lunch break? You’re covered with 10-minute express classes. Love a good yoga flow once a week? 60-minute yoga classes at your service. No matter your fitness goals, there’s an Obé option for you.
    For 50% off your first month and a free 7-day trial, use code TEG50 at checkout!

    Aries are fighters, so we’d expect they’d like a little bit of that in their workouts too. To make this class a little more interesting, it incorporates weightlifting in Obé’s classic Power format, which includes lifting through fast movements to add a little extra cardio. Your heart rate will thank you.

    Goddess is a word Tauruses liken to themselves, and the self-care queens of the Zodiac sure can get down with a light yoga flow. This class will get you in deep stretches that make you feel so good during and after. (Get ready for a good night’s sleep!)

    Geminis don’t have time to spend an hour in the gym. They want a quick, effective sweat they can get in during their lunch break or just before heading out for the day. This HIIT class will have your heart pumping the entire time—you’ll forget how short of a workout it is when you’re sore tomorrow.

    Sculpt is a low-impact workout that really gets your muscles working to tone, tighten, and strengthen without having to lift heavy weights. It works on muscles you didn’t even know you had, which health-conscious Cancers can appreciate. Level up this class with some resistance bands and ankle weights and feel the burn. 

    Leos want to feel strong and capable, so a strength training class is right up their alley. Make sure to invest in a trendy outfit you can sweat in—not only will this make a Leo way more inclined to work out, but they’ll feel even better during the workout if they’re comfortable. 

    An hour-long workout is perfect for a Virgo who plans their calendar well in advance to fit it in. You’ll love how strong you feel doing this class while still getting your heart rate up. Oh, and getting killer abs is just a plus.

    Barre is all about balance, grace, and strength, which you could also say about a Libra. Libras will love how much barre utilizes those little muscles you didn’t even know existed until the next day when you’re sore AF. 

    Scorpios like a workout they can seamlessly add to their life and keep up the routine for a long time to see results, and a pilates class a few times a week is just that. You’ll focus on your core the entire time, and after a few classes, you’ll notice major differences in your strength. 

    Workout routines aren’t exactly a thing for a Sagittarius. They like to do workouts that are challenging, fun, and keep their attention the entire time. This dance cardio class is already a fun way to get your heart rate up, but the addition of wearing heels the entire time is enough to keep a Sag entertained. 

    After a long work week, the last thing a Capricorn looks forward to is a super hard workout. To finally get your moment to veg out, opt for a de-stressing yoga class. You’ll get a workout in and actually feel relaxed afterward rather than energized. Pair this with a sleep-time tea and your latest Netflix binge afterward. 

    Aquarians want to work out in any way that is fun and different, and a trampoline workout is exactly that. Make sure to pop on a good pair of light running shoes and turn on a good playlist. 

    This energizing yoga class is the perfect way to get a Pisces out of bed and ready for their day ahead. Pisces like a workout that feels productive and invigorating, just like a morning yoga flow. Light a good candle and get in the mood to take on your long to-do list. 

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    The Best Home Workout Equipment You Can Snag on Amazon

    Even though I love being active, the list of things I would rather do than actually go to the gym is pretty lengthy and even includes deep cleaning every bathroom in my house (my brother’s bathroom not included). It can be a hassle trying to plan your day around finding the time to actually drive to the gym for a workout, and on top of that, you have to pray that it’s not too crowded in the morning before work (and it usually is). Then there’s waiting in line for the stair master when you could’ve been done with your workout 30 minutes ago. And we won’t even get into the uber-macho gym buffs who act like they own the place.
    Instagram has now been my favorite place to find great workouts that only require a few simple equipment pieces. It’s like having the benefits of a personal trainer without having to leave your living room (and without having to use the intimidating machines at the gym). Read on for all of the home workout equipment you need for an effective workout. The best part? They’re all from Amazon. So next time you want a great workout, all you’ll have to do is turn on your favorite workout video, move the coffee table to the side, and grab one of these must-have fitness items.

    Amazon | Fit Simplify
    Resistance Loop Bands
    Resistance bands look harmless but can add a ton of extra intensity to any of your workout moves. The more you stretch the band, the more tension you resist with each move. They’re great for strength training and stretching to create long, lean lines in the body. If you have a smaller apartment and don’t want to keep too much equipment around, these are definitely for you. This pack comes with five levels of resistance, making them ideal for wherever you are in your fitness journey. Try them with glute bridges, donkey kicks, and squats to lateral leg lifts.
    3 color combinations available

    Amazon | URBNFit
    Bosu Ball
    A bosu ball is great for training your core because being on an unstable surface while doing simple exercises requires the rest of the body to be engaged in order to stay balanced. You can just stand on it and do bicep curls and shoulder presses, or you can use it more actively for squats and pushups. No matter what workout you decide to use it for (leg exercises, upper body, or cardio), you’ll be simultaneously getting the ultimate core workout.
    2 colors available

    Amazon Basics
    Dumbbell Weights
    Dumbbells don’t need much explanation: They’re used to gain lean muscle mass in an isolated area with a lighter weight and more repetitions. Though they’re mostly used for biceps, triceps, shoulders, back, and chest, they can also be used to add extra weight while doing squats and glute bridges.

    Amazon | DEGOL
    Aerobic Exercise Jump Ropes
    Jumproping is a great cardio alternative to running that also boosts fat burning and increases muscle engagement. It also brings back some fun into working out (remember how fun it was as a kid?). This jumprope has memory foam handles for ultimate control and comfort.

    Amazon | ProBody Pilates
    Bender Ball
    I started using bender balls in my pilates classes, and I now incorporate them into my everyday workouts for the increased range of motion in core exercises. They allow for a more effective workout than just ordinary crunches. Plus, have you ever tried glute bridges with one of these in between your knees? Instant inner thigh burner.
    8 colors available

    Amazon | Gaiam
    Ankle Weights
    Ankle weights are another great way to add strength training into your workout. Using ankle weights will help tone your legs and glutes by adding resistance to low-impact exercises and intensifying movements. They’re specifically great for lower-body and core workouts. If you only want to purchase one form of weights, get these. You can also hook them around your wrists or hold onto them to double as arm weights.
    2 sizes available

    Amazon Basics
    Foam Roller
    Foam rollers can be used to warm up before your workout or cool down after. They’re great for stretching to relieve muscle pain and soreness. You’ll never forget to stretch after your workout again with one of these (it hurts so good!).
    4 colors available

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    Strength Training vs. Cardio: Which One You Should Really Be Focusing On

    There’s one question that trainers get more often than any other: “Should I be focusing more on strength training or cardio?” (second to “How long does it take to get abs?”) While some of us love binge-watching old episodes of The Bachelor on the treadmill, others prefer to work on building up our bench press max of five reps. But if dramatic reality TV has taught us anything, it’s that sometimes what we want isn’t exactly what we need. Ultimately, what you should focus on is entirely dependent on your goals, preferences (remember: the best workout is one you’ll actually do!), and the equipment that’s available to you. Since we all have different goals and circumstances, here’s exactly what you should prioritize, based on what you want out of your workouts. 

    1. If you’re training for a marathon (or any kind of race)…
    Simply put, the best way to become a better runner is to run. If you’re training for any kind of race, you’re going to want to put 75 percent of your time and effort into running. However, that doesn’t mean you should just always be on the treadmill. By incorporating speed workouts, tempo runs, and long jogs, you’ll keep the running spark alive and improve your skills for the marathon. Also, switch up between running on the track, along different routes, or at the gym to change up your scenery. The other 25 percent of the time, work on increasing your strength with heavy weights. Runners need strong leg muscles, a strong core, and arms that can swing all day long, so don’t skip out on your squats, deadlifts, planks, and rows (also to prevent injury!).

    2. If you’re trying to change your body composition…
    If you’re interested in increasing your muscle mass and/or changing your body fat, you’re going to need a healthy mix of both cardio and strength training. Changing the way our bodies look takes both cardio and strength training to be our healthiest self. If your goal is to lose fat, cardio affects fat loss, while weight training helps strengthen muscles to burn more calories at rest. If your goal is to feel more toned and gain more muscle mass, weight training will help you get stronger (more on that below), but cardio is also important for muscle circulation and increases oxygen supply so muscles can work harder. Bottom line is that if you’re looking to change your body composition, get a combo of both. Most importantly, remember that rest, nutritious food, and a balanced lifestyle are also necessary for body composition changes, so be sure to incorporate those things too. 

    3. If you want to get stronger…
    It probably goes without saying that if you want to get stronger, you’ve got to head straight to the weight room. Muscles get stronger after they’re damaged from use (training), and then they repair themselves to come back stronger (recovery)—Voldemort style. By using the principle of progressive overload, or periodically increasing the stress on the muscles by using heavier weights, you will see #gainz in both strength (how much you can lift) and hypertrophy (how big your muscles are). Focus on strength training (with some cardio!) and make sure that you’re increasing your resistance by approximately 10 percent every few weeks or when your current weights begin to feel less challenging.

    4. If you want to improve your overall health…
    What’s better than feeling your absolute best? If you’re interested in living a healthy, long life and reducing risk for injuries (or if you’re just tired of the couch-fridge-couch lifestyle most of us have had since 2020), you’ll want a good mix of both strength training and cardio. Strengthening your muscles is important for making daily living easier (like walking up the stairs, carrying groceries, etc.), and cardio will give you the endorphin rush we all know and love. By focusing your efforts 50/50, you’ll improve your health as well as your physical and emotional wellbeing. 

    5. If you like the social aspect of working out…
    As an adult, a workout can be one of the few opportunities to meet new people and make new friends. While friendships have been formed over a love of SoulCycle or Barry’s Bootcamp, this trainer believes that strength training is where the true bonding happens. Picture it: You’re clipped into your bike, breathlessly pedaling as fast as you can to your favorite Rihanna song. It’s too dark and loud to say “hello” to the person a few bikes down (even if you could catch your breath enough to try), and before you know it, you’re going your separate, sweaty ways. Now imagine that you’re at a strength training facility with a handful of other people. As you’re casually chatting about your weekends while doing squats and bicep lifts, you find out that the person in the squat rack next to you was also at that same Rihanna concert on Saturday night. Soon enough, you’re grabbing a smoothie after your workout.

    6. If you’re looking for those feel-good endorphins…
    If you’re going through a particularly stressful time, need a little mood boost, or simply want to develop healthier happiness habits, check out the magic of cardio for yourself and elevate your heart rate too. Whether you prefer to go for a run, take a bike ride, hop into a boutique fitness class, or take a long walk, cardio is the ultimate mood-booster. And while a dance cardio class is a much more upbeat way to achieve the mood-boosting rush, weightlifting can have a similar effect (especially because lower weight and higher rep count can increase your heart rate too), so the most important part is doing the workout that you enjoy most.
    Your goals, equipment, budget, weather, and location are going to dictate what you should be focusing on when it comes to exercise, but no matter what, you’re much more likely to stick with a routine you actually enjoy. I may not learn much about long-term commitment from those Bachelor reruns, but I have learned a lot about it from my LTR with my favorite workouts.

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    5 Ways to Actually Feel More Toned by Tomorrow

    As a holistic health coach, one of the questions (and text messages) I get most often is along the lines of “OMG, I have a wedding/first date/big event this weekend. How can I get more toned ASAP?” While we’re all playing the long game when it comes to our health (hello, healthy habits!), sometimes we want a quick fix for a little boost. Whether it’s an event you want to feel your best for or you just feel like you need a little motivation after sitting on your couch for almost two years straight (’cause same), I’ve compiled my best tips and tricks for feeling more toned by tomorrow. 
    Just so we’re clear, “toned” is not a way you look in the mirror. It doesn’t mean six-pack abs or defined biceps. At The Everygirl, we’re redefining being “toned” to mean feeling strong and healthy in your body. No matter your jeans size or how many pounds you can bench press; you deserve to feel like the strong, toned badass you are, and you deserve to feel it by tomorrow. Read on for instant tips to help you get there. 

    1. Try an at-home sculpt class
    No surprise! The easiest way to feel more toned is to actually make your muscles stronger. And how do you make your muscles stronger? By using resistance to work them. When you’re working your muscles, the tension causes microscopic tears that are then repaired, and that repairing is where the “strengthening” happens. Also, call it the placebo effect or simply the fact that muscles swell after they’re worked, but I swear I feel more toned whenever I’m sore the next day. Try a workout that targets every muscle group and works the whole body.
    We love Obé Fitness because it offers a wide variety of classes intended to sculpt and tone muscles, all from the comfort of your own home. Personally, my go-to is the sculpt classes for full body work with high reps and light weights (I’m always sore afterward!), but if heavier weights are more your jam, check out the other strength or power classes. Oh, and if you don’t have weights at home? No worries. Body resistance is enough to work the muscles too. 
    Use code “TEG50” for 50% off your first month, in addition to the 7 day free trial

    2. Drink a lot of water
    Water seems like the magical cure-all—because it really is. Water not only helps with digestion (AKA less uncomfortable bloat to let those abs pop out), but it also helps muscles feel stronger. “Drinking water is important if you want to build muscle because it’s the primary vessel for carrying the nutrients your muscles need,” recommended Tami Smith, an ACE certified personal trainer. “It also helps prevent your muscles from breaking down by avoiding the shrinking of muscle cells.” Next time you’re tempted to reach for a pre-workout supplement, remember that water is the best possible accompaniment for your strength training. Staying adequately hydrated not only helps you get the most out of your workouts, but it also helps muscles continue to grow. 

    3. Choose your nighttime snack wisely 
    Forget those rules that say you should stop eating two hours before bed or that a midnight snack is bad for you. Bottom line: Eat when you’re hungry (that’s how the body is meant to work), but just be conscious about what you reach for when you start to get those pre-bedtime hunger growls. For example, Heather Hanks, MS CAM, a medical adviser for Medical Solutions, recommended produce and lean protein. “Try fresh, whole foods and vegetables that contain de-bloating and toxin-flushing nutrients, such as vitamins, minerals, fiber, water, and antioxidants,” she suggested. “Eating lean protein can also provide adequate amounts of amino acids that are needed for muscle synthesis.” To get more specific, try a nighttime snack like bananas when you’re hungry. Bananas are high in potassium, which reduces bloating by helping to flush excess sodium and fluid out of the body.

    4. Stretch before bed
    Stretching is one of the best health hacks, but it’s also one of the most overlooked. “Stretching out your muscles can help lengthen them back out after they’ve been in a contracted state,” Smith explained. “When your muscles are loose (instead of tight), you tend to have a more lean, toned feeling than when they are tight.” To be your healthiest, strongest self, you don’t just need to be working your muscles to strengthen, you need to be stretching them too. Stretching helps the muscles repair, but certain stretches and yoga poses can also be used to help digestion or decrease bloating to feel your most toned. Try to stretch out the muscle group you worked, do some go-to stretches for the entire body (bonus: these stretches might also help ease anxiety), or use a foam roller to get deeper into the muscle. 

    5. Get a good night of sleep
    Sleep is beneficial for recovering energy to work those muscles again tomorrow. Muscle-building hormones are also produced during sleep, which means your muscles are actually able to grow during and because of sleep–AKA the easiest way to feel more toned by tomorrow. According to Sleep.org, the growth hormone (or the hormone responsible for building muscle) is typically produced during deep sleep. “During sleep, the human growth hormones are activated, helping muscles to recover, repair, heal, grow, and rest from the micro tears occurred during the day,” agreed Dasha Einhorn, a Pilates instructor and NASM-certified fitness specialist. As if you needed more reason to shut off season two of Outer Banks and get to bed early tonight (no but really, get to bed!), muscle growth actually happens while you’re getting your beauty sleep, so rest up to help your body feel more toned. 

    10 Habits of Women Who Are Always in Shape

    This post contains a sponsored inclusion of obé, but all of the opinions within are those of The Everygirl editorial board. More

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    I Work Out 4 Days a Week—These Are the Nordstrom Sale Finds I’m Eyeing

    For the first time in my entire life, I’ve finally found a semi-consistent workout routine that works for me. While it feels good to get moving and grooving, I’m constantly reminded that I (somehow) don’t have enough activewear to keep up with what feels like incessant sweating and trip after trip to the gym. Sure, I could’ve added to my cart here and there through the highs and lows of my fitness journey, but I can assure you, there’s some logic and one reason behind it.
    And the reason is that I’ve been waiting until I could take advantage of all of the savings that the annual Nordstrom Anniversary Sale has to offer. Now that the Nordstrom sale is finally on, I’m pulling out my credit card, saving my favorites, and getting ready to hit “add to cart” as soon as the Nordstrom gods allow me to. After a few months of patience, I can save big on some of my favorite activewear brands like Zella, Spanx, Alo, Beyond Yoga, and Nike, which means that I can buy more and still stay within my budget. Investing in pieces that’ll make my heart and wallet happy? Sounds like my idea of a good time. If you’re looking to stock up on activewear and save some coin, look no further. Here are 21 activewear items I’m eyeing from the Nordstrom sale:

    Source:Jordan McDonnell for The Everygirl

    Sports Bras

    2 colors available
    Luxe Sports Bra, $44.90
    This moisture-wicking sports bra might be the chicest, most comfortable-looking piece of workout gear I’ve ever seen. I’m adding this one to my wish list for both high-intensity workouts and for lounging around the house, and I’m already excited about putting it on.

    Workout Tops

    2 colors available
    Wrap Top, $34.90
    I’m absolutely loving this cropped-to-perfection, faux wrap top that’ll pair perfectly with high-waisted shorts or leggings. This is probably an item I would’ve had no problem snagging at full price, but thankfully, it has a nice $20-off offer that makes adding it to my cart a no-brainer.

    Shorts

    3 colors available
    Essential Bike Short, $25.90
    The bike short trend isn’t going anywhere anytime soon, and because it’s one that’s super flattering and functional, we couldn’t be happier. If you’re in the market for a new (or your first!) pair of bike shorts, this is your sign to do it.

    Leggings

    3 colors available
    High Waist Legging, $69.90
    I’ve had my eye on Alo leggings for what feels like forever, but I simply cannot justify spending $114.00 on them. But with a $44 discount and this gorgeous blue color, I simply won’t be able to resist.

    Shoes

    2 colors available
    Flyknit 2 Running Shoe, $99.90
    If you’ve ever invested in running or training shoes before, you know the drill. Those suckers aren’t cheap. I’m using the Nordstrom sale as the perfect opportunity to save a decent amount of money without having to compromise my ankles or my training.

    The 30 Best Shoes Currently on Sale at Nordstrom
    you’ll wear these for years to come More