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      ‘Science Says You Can Be Fat and Fit: So Why Do I Feel Like the Odd One Out?’

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      A new study out of Arizona State University indicates that, to quote the researchers: ‘fat can be fit’.
      What’s more, the authors argue that when it comes to mitigating the health harms of obesity, focusing on fitness – as opposed to weight loss – is the smarter, more sustainable strategy.
      Here, one writer explores the science of being super fit while in a bigger body – and shares how it can feel:
      Sunday mornings – coffee brewing and radio playing in the background – I plan the week ahead. This usually involves shuffling coloured blocks around on my calendar app until the next seven days look like something I’m happy with.
      Of all of the comings and goings in my diary, there are a few entries that are unmovable: workouts. I made the decision long ago to plan my work and social life around exercise, rather than the other way around. If this makes me sound like a fitness junkie, that’s exactly what I am. In an average [pre-COVID 19] week, I’ll go to at least three cardio and strength classes (spin, kickboxing, HIIT); one yoga session (always yin); do one run (distance dependent on current training demands); and, hopefully, one swim. I also cycle as my main mode of transport in London, where I live.
      READ MORE: “I Cycled 300km in 3 Countries Over 4 Days & And Put On Weight”
      I lead a very active lifestyle; I love moving my body regularly and equally love the noticeable benefits this brings in terms of my strength, my fitness and my peace of mind. And yet, if social media, gym adverts, the average group exercise class and messages from general popular culture are to be believed, I don’t exist. Yes, I work out – but I’m also a size 16 to 18. I’m defined as ‘fat’ by most, no matter how fast I can run or how heavy I can lift.
      Growing up, I was always heavier than my peers and I only really saw people who looked like me in gym marketing that was centred around punishment; messaging that taught me exercise was penance for having a socially unacceptable body. At school, I considered sport a hobby that people did if they had a particular knack or really loved it, rather than exercise that came with myriad benefits. I chose other hobbies – ones that didn’t involve running around in short shorts or require a muscular physique. The result was a feeling that fitness just wasn’t a world in which I belonged; it wasn’t designed for people like me.

      Happily, that changed five years ago when, at the age of 27, I caught the fitness bug. Yes, I’ll admit, I first embraced exercise with a desire to change the shape and size of my body; to make it more acceptable, more likely to be validated by others. I’d always enjoyed swimming and began going twice a week. To start with, I felt self- conscious in my swimming costume, but that gradually passed. I started a Couch to 5k plan, too, as the idea of building up my fitness by exercising alone – without the judgemental looks of others – was appealing.
      READ MORE: Beginners 5K Training Plan And Tips To Crush It In Just 6 Weeks
      Like anything, it was tough at the start, but I soon noticed a huge difference in my mood before and after a run — I was suffering badly with the symptoms of undiagnosed OCD at the time, and exercise granted me a short reprieve from the mental torment. Once I’d built up enough confidence, I started cycling 20km every day to and from work, which meant I was exercising more consistently than I ever had before.
      Since learning to love exercise, my weight has fluctuated, boomeranging across a range of four clothing sizes. Other things have changed, too – my work, relationships, where I live – but my workout routine has been the constant. Though sometimes I’ll do more and sometimes I’ll do less, I don’t think I’ve gone longer than a week without some form of high-cardio activity – unless I’ve been injured. Sometimes, it’s been more of a struggle, usually when I’ve stepped away from exercising alone and into a group setting, be that at a gym, a studio or space that should be engineered to guide, motivate and empower.
      “I don’t think I’ve gone longer than a week without some form of high-cardio activity”
      Particularly when I’ve been on the heavier side, I’ve had trainers underestimate me, misunderstand my goals and fat-shame me in front of a whole class, telling me I need to work harder if I’m going to lose weight. I’ve been handed lighter weights and given less ambitious targets than slimmer women standing next to me and been offered wide-eyed high fives from trainers who’ve been surprised to see me accelerate on a treadmill just as quickly as anyone wearing size eight leggings might.
      In the beginning, of course, this hurt and there were times when I wanted to walk straight back out, but, as my confidence and fitness improved, I started to use it as fuel to push myself harder; to prove everyone wrong. My self-esteem is robust enough that I can use this fuel to keep pushing myself forward without resenting other women.

      Even now, I’m not immune to feeling anxious when I enter a new fitness space for the first time; I can become hyper-aware of my body and how much room it takes up. It’s as if I need to do a bit of extra work to build up to feeling confident working out in an environment that’s not created with me in mind. On a bad day, this self-consciousness can slip into anxiety. I’ve noticed a tendency to push myself harder when training alongside thinner people to prove that I’m as fit as – or fitter than – them. It’s hard to say whether I’m projecting my own body insecurities, or whether it’s a response to judgemental looks in classes or changing rooms; in all honesty, it’s probably a combination of the two.

      “I can become hyper-aware of my body and how much room it takes up”

      Sadly, I’m not alone in feeling this. Suzy Cox is a 41-year-old who works in sales. ‘I’m a size 16 to 18 and, a year ago, I’d never been to a spin class – the thought of any form of organised group exercise made me shudder. I was worried that I’d feel out of place and wasn’t fit enough,’ she tells me. ‘I nearly didn’t go into the first class because I was terrified of all the people in leggings and crop tops, but I’m glad I did – now I spin three times a week. I love the way that, whatever’s going on in my life, it clears my head and makes me feel like I can take on anything.’
      READ MORE: “I Went From The Overweight Girl Who Couldn’t Exercise To A Spinning Instructor”
      The feeling that organised fitness is off the table because you don’t fit in could result in scores of women missing out on exercise – and achieving fitness goals – well within their grasp. ‘Gyms in general can be such intimidating body-focused spaces, full of mirrors and people taking sweaty selfies,’ says Hannah Lewin, a PT and spin coach. ‘This can be really stressful for people starting out. It’s likely to hold you back in terms of your workout and make you less likely to perform as well – limiting the mind-body benefits for the exerciser. All in all, not a good starting place.’
      Nike stuck its neck out in 2019 when it featured plus-sized female mannequins in its flagship London store, but it faced a backlash. It suggests to me that both inclusivity and society’s understanding of an individual’s health and wellbeing beyond aesthetics have a long way to go. For me, seeing those mannequins was the first time I’d ever really felt represented in the world of fitness, despite spending so much time in it. It reiterated the need to make women like me feel welcome in workout spaces more effectively than any previous efforts to do so.
      Representation is key; is there anyone above a size 10 manning the front desk? Across marketing material? Teaching the classes? I’ve only seen this once – at fitness studio Flykick, where the focus in all the marketing material is on strength, and the coaching team is size diverse, which made me feel part of a community: welcome, comfortable and celebrated.
      It matters in the fit kit boutiques housed in gyms and studios. I’ve lost count of the times I’ve rifled through rails of leggings, ready to drop cash on a shiny new pair, only to discover they stop at size 14. If your size isn’t catered for, the underlying message is that you don’t belong, or at least won’t belong until you slim down. It’s the same with the physical set-up in some classes.

      “If your size isn’t catered for, the underlying message is that you don’t belong”

      As I’m sure is the case for many women, floor-to-ceiling mirrors mean I’ve become distracted mid-workout by my own reflection, self- conscious about my body while sweating buckets sprinting on a treadmill. But what the average gym-goer might not have reflected on is the layout of an everyday spin class. Because bikes are crammed so close to each other that people can barely move between them, I’ve been left apologising (cringing on hearing myself ) while trying to squeeze through. The takeaway? This place isn’t made for me. There are few ways to kick off a workout that are more disempowering.
      And that’s a pretty poor outcome. Fitness should be fun, not some punishing chore, whatever your size. And surely it’s especially important that working out is fun for people for whom weight management is a struggle, and those who haven’t yet found their ‘thing’ with fitness and developed a sustainable routine.

      Dr Josh Wolrich – a surgeon who campaigns to end weight stigma – explains, the benefits of exercise, whatever your size, are broad.
      ‘Regular exercise can have a positive impact on weight distribution, which can carry great benefits in terms of your metabolic health, thereby lowering your risk of developing lifestyle diseases such as type 2 diabetes,’ he says. ‘Weight-bearing exercise can reduce your risk of developing osteoporosis, and cardio workouts can improve your heart health.’
      And, despite decades of association between thinness and wellness, the two aren’t always correlated. ‘A person who’s considered thin may be unhealthy,’ Dr Wolrich adds – ‘depending on their exposure to other risk factors, such as alcohol intake, lack of exercise or poor diet.’
      READ MORE: What Exactly Is The Ayurvedic Diet And What Are The Health Benefits?
      And, yes, while obesity can lead to poor health outcomes – especially if an obese individual isn’t regularly exercising – the assumption that bodies larger than society’s ideal are automatically seriously unhealthy is outdated and misleading.
      “Science is catching up to the idea that you can be both fat and fit”
      A new review of studies from the University of Arizona hammers home this point. The authors analysed recent research to gauge how effectively intentional weight loss reduced the mortality risk of people living with obesity, compared to focusing on physical activity and cardiorespiratory fitness.
      Their findings? That increasing fitness and physical activity was associated with reduced harms from obesity – more consistently than when people with the condition focused on weight loss.
      ‘We would like people to know that fat can be fit, and that fit and healthy bodies come in all shapes and sizes,’ says Professor Glenn Gaesser, from the university’s College of Health Solutions.
      Their analysis underlined that when it comes to helping those with obesity, it’s better to emphasise fitness and activity; they also encourage health professionals to big up the benefits of physical activity and cardiorespiratory fitness, even in the absence of weight loss.

      “Falling in love with fitness should be for everyone”
      While a growing number of scientists and clinicians are catching up to the idea that you can be both fat and fit, mainstream society stubbornly puts out the message that they’re mutually exclusive. This prevents those who could benefit the most from discovering the positive benefits of exercise on their health from doing so.
      Falling in love with fitness can help those who feel ‘othered’ by society to develop a habit that’s a robust, get-back-what-you-put-in source of self-esteem. Few other things make me as happy, and I want everyone to be able to get in on the action.
      [Editor’s note: this feature was written pre-COVID 19]
      This article originally appeared on Women’s Health UK

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      What Is Delayed Onset Muscle Soreness (aka DOMS) & How Should You Treat It?

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      We’ve all been there: walking slightly bent over, the muscles in our legs/core/back/arms screaming as we try to sit down, reach up, climb the stairs or, worse yet, go down the stairs. A result of a new workout plan, extra hard session or “forgetting” to warm up or cool down, delayed onset muscle soreness (aka DOMS) really can feel like a harsh trade-off when it comes to our fitness routines.
      READ MORE: This Is Exactly Why Your Muscles Get Sore After A Good Workout
      Whether you’re a resistance training regular, Pilates aficionado or circuit training convert, few escape from DOMS pain all the time – although there are some things you can do to mitigate how badly we experience it. Read on for our expert guide to dealing with delayed onset muscle soreness and the best course of action to make it hurt less.
      What is delayed onset muscle soreness?
      As with a lot of fitness terms (e.g. compound exercises or glute isolation exercises), delayed onset muscle soreness is really ‘does what it says on the tin’, so let’s break it down.
      ‘Delayed onset muscle soreness, or DOMS for short, is a condition where your muscles get sore not immediately but a short time after a workout,’ explains P.Volve physiotherapist Dr Amy Hoover. ‘Typically DOMS occurs 24-48 hours after a hard workout.’
      READ MORE: 7 Best Lower Back Stretches To Ease Aches And Pain
      The nature of DOMS pain means that you’ll likely not feel muscle soreness until one to two days after your workout, hence the ‘delayed onset’ element in the name.
      What are the causes of delayed onset muscle soreness?

      Trying a new workout or sport
      Lifting more weight than usual
      Performing more reps
      Changing the tempo of your exercise
      Returning to exercise/sport after time off

      ‘DOMS is caused by stress on the muscle fibres as you work them in excess of what they are used to, or load them with more weight than usual. It can also occur if you are using muscles in a way that your body is not used to, like playing a sport for the first time,’ explains Dr Hoover. ‘It is also more common after eccentric exercise or movements that challenge the muscles to work as they lengthen.’
      A quick refresh on eccentric exercises. Every exercise you do will have an eccentric and concentric element. Concentric is when the muscle contracts and shortens, i.e when you bring a weight towards your shoulder during a bicep curl. The eccentric element is when the muscle fibres lengthen again – continuing the example of a bicep curl this would be when you lower the weight back down to your side.
      Other eccentric movements include bringing the barbell or dumbbells to your chest during a bench press or lowering down into a squat position with thighs parallel to the floor.
      READ MORE: This 30-Minute Workout Is The Perfect Balance Of Strength And Cardio
      Is delayed onset muscle soreness normal?
      ‘Totally normal!’ says Tash Lankester, PT at FLEX Chelsea, explaining why DOMS are not only normal but can be a sign your body is building muscle as usual. ‘Progression and muscle growth come after the micro-tears. In response to tears, our bodies produce cells to repair and protect our muscles from tearing in the future – this is what leads to an increase in muscle mass.’
      However, she says, ‘if you are sore after every workout, this is a sign you are probably pushing it too hard, not taking effective recovery measures, and it may be time to slow it down, as you won’t actually be making progress.’
      How do you treat DOMS pain?

      Ice therapy
      Massage
      Foam rolling exercises
      Stretching
      Using a muscle gun
      NEAT exercise
      Rest

      Besides muffled shouting every time you get up or down from a surface, there are actionable ways to treat your DOMS pain. From adding in foam roller exercises to your post-workout routine and stretching before and after a workout (save the dynamic stretches for after the workout, though), to walking more and using hot/cold therapy, there are myriad options, all at different price points.
      One of the best ways to make sure your body’s in the right place is by making time for proper rest.
      ‘It’s during the rest days the tissue really heals and grows, resulting in stronger muscles, so make sure you get those rest days and recovery sessions in. Plan your rest days as part of your workout diary, including stretch sessions or restorative yoga classes,’ suggests Maria Eleftheriou, Head of Barre at Psycle. ‘If you commit to this you will feel a difference in your workouts, recharge your batteries and most importantly, you’ll be much less likely to cause injury.’
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      Is it okay to work out with DOMS?
      We get it – you’re in the swing and don’t want to ruin your workout streak because of sore glutes or quads that feel like breeze blocks. Fair enough. But is it a good idea to work out with DOMS pain? We asked the expert.
      ‘It is fine to work out with DOMS, but you want to avoid heavy resistance training exercise while your sore muscles recover. Varying which muscle groups to focus on day to day can also allow the body to recover before the next intense workout,’ suggests Dr Hoover.
      ‘DOMS may be a normal part of strength training or new activity, but as your body adjusts to heavier weight or more intense workouts you should experience delayed onset muscle soreness less and less.’
      READ MORE: 5 Easy Pilates Stretches That’ll Finally Sort Out Your Stiff Upper Back
      How to prevent DOMS and reduce DOMS pain post-workout
      ‘The best way to avoid DOMS is to prevent it in the first place. Slowly and gradually increase your workout load, and properly warm-up and stretch after your workouts,’ says Dr Hoover.
      Here’s your play by play guide to swerve DOMS pain before it sets in.
      1. Focus on cool down exercises
      There shouldn’t be a situation when you’re rushing from your gym workout or spin class without any time to cool down. The same way you wouldn’t regularly emergency brake on the highway (if you can avoid it), you shouldn’t be slamming the brakes on your workout either.
      Instead, save 10-20 minutes for cool down exercises, they’ll help your heart rate come back to baseline slowly and prevent muscle tissue from seizing up.
      2. Keep moving
      Once you’re out of the gym, try not to sit down all day. We say try because some days, it feels impossible to get a moment away from the computer – we get it.
      However, a light walk back to the office or around the block will keep your body and muscles moving and increase the blood flow to your muscles, aiding in recovery and cutting down the time you’ll be wincing. (This is known as NEAT exercise if you want to find out more about it.)
      3. Add in some protein
      Protein is a key ingredient to muscle tissue recovery, so don’t skip it. Whilst you don’t need to chug a protein shake the minute you leave the gym, having a diet in which protein is an important part is crucial – especially if you’re strength training or resistance training regularly.
      Chicken, tofu, cheese and fish are all great whole food options. Or, if you’re in a rush a protein powder can help you hit your macro goals, too.
      READ MORE: A High-Protein Breakfast That Tastes Great!
      4. Stretch or foam roll
      Finally, when you’re in for the night and ready to relax, take 20-30 minutes to stretch or do foam roller exercises. This will help with loosening the fascia (the sticky connective tissue that surrounds your muscles) and helping with feeling a little more loosey-goosey.
      Oh, and drink water. No excuses. You need it.
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      Is it possible to get rid of delayed onset muscle soreness?
      Mmmm, no. Not in the way it’s possible to get rid of dry hair with Olaplex or period pains with Myprodol. It is possible to mitigate DOMS pain, though.
      ‘I’m a big fan of active recovery, especially with a foam roller. It can help relieve tightness, reduce inflammation and increase your range of motion. Research also shows that water can help recovery, so swimming or stretching in the water will really have an impact on joint and muscle recovery,’ says Eleftheriou.
      ‘Healing and repair also require good nutrition. A well-balanced diet of anti-inflammatory foods for example avocado, broccoli, cherries, salmon and turmeric can help ease pain and promote recovery.’
      ‘Finally, get in your sleep! Without enough physical and mental rest, it can really pull you back on your athletic performance.’
      This article was originally published on Women’s Health UK

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      How To Get Fit if You Hate Working Out

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      I have certainly never been like Khloé Kardashian or Kelly Ripa whose “happy place” is the gym. I have to bribe myself with new workout sets or my favorite Starbucks drink as a reward to get to a workout class, and you can forget about exercising at the end of the day (I will dread it all day to the point where I’ll talk myself into believing that skipping the class is worth the $10 cancellation fee). But no matter if a repetition of lunges and weighted squats brings confidence and happiness or soul-crushing boredom and anger, we all want to be healthy, fit, and feel toned. Luckily for the other exercise-adverse out there, you can achieve all your fitness goals without going to the gym (no really). Read on for fitness tips to follow if you hate working out.

      Incorporate your “workout” into your daily routine
      PSA: If you hate going to the gym, you don’t need to go. Instead, add brief exercises into your daily routine. Twenty push-ups when you wake up and 20 more when you’re making dinner, 10 squats every time you take a bathroom break, and a few lunges while you brush your teeth are all easy exercises that take seconds out of your day, but when done consistently, can actually make a big difference. Overall, add more non-exercise movement to your life. Even if you have a typical desk job, walk your dog more often, stand while working, try gardening if you have a yard, clean your house more, walk everywhere you can, dance while cooking or getting ready, stretch while watching TV, and get outside to take conference calls.

      Take the stairs and walk more
      When given the choice between an escalator and stairs, always take the stairs. It’s like a session on the stairmaster built into your day. Likewise, taking a quick Uber or driving may be tempting, but walking when you’re able to will improve your health and save money or gas. Even if you don’t want to go on walks as pure exercise, schedule more walking into your daily routine, whether it’s taking the further train station and walking an extra few blocks, or picking a bar in walking distance to meet friends. Schedule the extra time to walk to work, restaurants, or errands, and you’ll naturally be way more active in your life.

      Consider a standing desk, or work on posture
      It may look strange to your coworkers, but the benefits of a standing desk might be worth it. Standing for even just three hours a day can dramatically help improve your health. If a standing desk is not an option and you’re sitting at a desk 24/7, you can still be working your muscles and healing your body by simply being mindful of your posture. Proper posture not only prevents injuries later down the road, but sitting up tall with your shoulders back relies on your abs, back, and leg muscles when done correctly. Being mindful of how you sit, stand, and even lay down is can be incredibly effective for the body. 

      Find a workout that you actually enjoy
      If you dread and put off exercise, it might just be the wrong kind for you. If you enjoy peaceful, mindful activities, do some sun salutations in a yoga class (motivation: ending in Shavasana). If you love getting your groove on at the club, a barre or dance class might feel more like a night out than a work out. If sports are more your thing, sign up for local sports teams (we particularly love beach volleyball), or play to your competitive side with competition-driven classes like Cyclebar. There’s also a wide range of workouts that use items like trampolines or hula hoops that will remind you of having fun as a kid instead of doing squats in a stuffy gym. Remember: workouts should be enjoyable. If the exercise you’re doing isn’t fun for you, find one that is. 

      Turn chores into a workout
      Oh, you didn’t think laundry or doing the dishes could also give you envy-worthy biceps or strong glutes? Think again. Some of the most common household chores require some built-in physical activity that can work every part of the body. For example, washing heavy dishes in the sink will work your arms, squatting to pick up the laundry basket of dirty clothes will work your legs, and sweeping can work your obliques. Don’t even get me started on scrubbing the tub, vacuuming the floor, or gardening. And if you do a bunch of chores in a row, it will get your heart rate up to count as cardio. Bonus tip: Turn on your favorite playlist and dance around while doing chores for a little extra movement and motivation. Your home has never been cleaner!

      Get fit through food
      There’s a saying that abs are made in the kitchen, and it’s true that diet is one of the most important pieces of your health and wellbeing. Eating more of the natural foods from the earth that our bodies were meant to eat, and less of the products, ingredients, and chemicals that our ancestors wouldn’t have recognized as food, is crucial for not only how our bodies look, but more importantly how they feel. Know that whole, healthy foods give you the energy to workout (no pre-workout supplement necessary) and will help muscles respond to any form of movement you do. If feelings of sluggishness or uncomfortable bloat are keeping you from feeling fit, talk to your doctor and keep a food journal to find patterns in certain foods that may be negatively affect you.
       

      5 Ways to Actually Feel More Toned by Tomorrow

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      7 Workout Benefits That Are More Important Than How Many Calories You Burned

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      Fitness trackers and watches can be a blessing and a curse. They give us insight into our workouts, bodies, and rest and recovery, but they also provide us with data that is easy to obsess over, like how many calories we burn during a workout. While it can be rewarding to feel like you got a good burn after an intense workout, it’s important to remember that exercise is about much more than that. Next time you lace up for a run, swing a kettlebell, or clip in for a cycling class, focus on these seven workout benefits that are more important than calories (I promise!) and watch how your relationship with exercise changes as a result.

      1. How you physically feel
      After a good workout, there’s an unmistakable feeling of accomplishment, adrenaline, and pride that can’t be beat. Exercise opens the blood vessels to allow more blood to the muscles, which makes the body feel refreshed. The heart rate comes down, which brings an overwhelming sense of calmness to the body, and adrenaline and endorphins flow through the body. No matter how challenging the workout, the way your body feels afterward is almost always worth it. By celebrating this feeling (as opposed to a numerical metric), you’ll start to look forward to exercise instead of it being another item on your to-do list.  The next time you work out, pay close attention to how your body feels afterward and how that feeling impacts the rest of your day.

      2. How you mentally feel
      The famous Legally Blonde quote about how exercise makes people happy (“and happy people just don’t kill their husbands!”), is not just iconic, it’s true (well, at least about the exercising making people happy part): Exercise increases the brain chemicals that are responsible for a boosted mood. “Physical activity stimulates various brain chemicals that help you feel happier, more relaxed, and less anxious,” explained Dr. Kristin Hughes, MD, a board-certified emergency medicine physician and concierge health strategist. When you make a workout part of your everyday routine, you’ll notice big changes in your mood, emotional outlook, and stress levels, which are much more impactful than caloric burn.

      3. Progress made
      Calories are a measurement of how much energy the body expends, which means that as you get more fit, your calories burned per workout should decrease since your body will be expending less energy as it adapts. The better you get, the less calories you’ll burn, and therefore, using calories as a measure of success is a losing game. Instead, put more focus on the progress you’ve made, whether it’s increasing weights, speed, number of reps, or increased confidence. The next time you start a workout, look for all the ways you’ve improved. If you’re just starting out, make sure to take note of where you’re at so you can measure your progress as it happens.

      4. Strength gained
      While physical strength is majorly important for a healthy and happy life, nothing compares to the emotional strength that regular exercise provides. Completing a tough workout is a major accomplishment, and the “I can do anything” feeling you get afterward can have a domino effect on the rest of your day. Whether your exercise affirmation is “If I can get through this, I can get through anything” or “I am strong enough to conquer all of today’s challenges,” a good workout will remind you that you are stronger than you think. Calories or weight can’t measure strength, so start taking note of which workouts make you feel like a superhero and proceed with your day accordingly. 

      5. Commitment and dedication to yourself
      Following through with our commitments to others is often a non-negotiable in careers and relationships, but our commitments to ourselves can easily be the first things we abandon when life gets busy and overwhelming. By dedicating time for your body and honoring that commitment, you tell yourself (and others) that you value your own needs, and that attitude will rub off on the rest of your life. Filling your own cup is necessary for a balanced life, and spending time doing something that benefits you, makes you feel good, and improves your day is something you should be proud of. By honoring your commitment and dedication to yourself, you’re putting yourself in a better position to serve others, and that’s something to celebrate. 

      6. Energy levels and sleep patterns
      Maybe you no longer need a 3 p.m. coffee pick-me-up because you have more energy when working out regularly, or you’ve been falling and staying asleep more easily at night since having a consistent exercise routine. Working out affects energy levels and sleep, which is way better motivation to move your body than a calorie burn could ever be. The next time you crush a workout, take note of how much more awake, alert, and attentive you feel throughout the day and how easily you fall asleep at night. Burning calories is great, but if you don’t have the energy to get through your day, what’s the point?

      7. Your self-esteem
      More important than any other aspect of physical fitness is how it affects our relationship with ourselves. Fitness trackers can’t measure your confidence, pride, success, or self-esteem, but those things are far more important and longer lasting than calories burned or weight lost. Whether you’re improving as an athlete, see positive physical or emotional changes, feel less stressed, or are simply honoring more time for yourself, pay close attention to how your workouts impact your self-confidence and start using that as a metric of success. Calories are cool, but confidence is everything.

      8 Proven Benefits of Exercise
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      The Crucial Thing Missing From Your Workout Routine

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      So you know to prioritize both cardio and strengthening, fit in a walk or yoga flow even when you don’t have time for a full workout, and eat nutritious food to help your body feel its best while exercising. But the one crucial part of a healthy fitness routine you might be neglecting? Stretching. Stretching is not just an excuse to nap in Savasana for five minutes or for impressing your friends by doing splits during a night out (looking at you, Kyle Richards).
      Stretching keeps the body flexible, strong, and healthy. When your muscles are flexible, they’re able to maintain a range of motion to prevent injuries and improve both endurance and strength. In other words, a flexible body is a healthy body. Yes, we need to stretch to accompany our workouts, but we also need to stretch to relieve tension, counteract the effects of sitting all day, and improve the overall health of the body. 
      You don’t need to dedicate an hour a day or change your entire routine to stretch more. To prove it, we rounded up a list of obé Fitness stretching classes that range from a quick five-minute flow to a 30-minute sculpt workout that fits in the stretching for you. Whether you prefer to give your muscles some extra love during your morning routine, night routine, before a workout, after a workout, or throughout your workday, there’s an obé class for you. Scroll on to find the stretching sequence that appeals to you—your muscles can thank me later. 
      For 50% off your first month and a free 7-day trial, use code “TEG50” at checkout!

      If you’re on your lunch break or taking a quick 10-minute break, this is the stretch for you. It’s meant to not only stretch out your entire body from head to toe but is also meant to energize you. Think of this stretch series as your 3 p.m. coffee alternative. Trust me, you won’t need a shot of espresso when you use this to treat your afternoon slump. 

      PSA to runners, joggers, and cardio-lovers: You need to be stretching. Not only is stretching before and after cardio workouts crucial in preventing injuries, but properly preparing your muscles can also help improve endurance and speed. Try this stretching warmup, whether you’re about to hit the treadmill or sprint on a track. 

      If mornings are your sacred time to prepare your mind and body for the day ahead, I got you. For those of us who prefer to wake up slowly and peacefully instead of rush right into a workout first thing in the morning, this flow will help center you and energize you after waking up while also providing you with calm energy to take on your day. 

      Picture this: You crushed a killer leg day yesterday and now it’s painful to walk. Or maybe you keep a lot of tension in your hips (guilty!), and your hamstrings and glutes are always tight. Look no further than this lower-body stretch, designed to gently open up your hips and stretch out the hamstrings. 

      I get a lot of tension headaches, and after my doctor suggested the tension was coming from my neck, shoulders, and upper back, I started doing this five-minute neck and upper back stretch every day. Spoiler alert: My tension headaches went away. This is also good for tech neck (also guilty) or people who sit at a desk all day (AKA most of us). 

      If you’re a seasoned stretcher who wants something that goes a little deeper than your normal body stretches (but without paying for fancy equipment you most likely won’t use), good news. All you need to get deeper and stretch every muscle group in the body is a chair. Grab the one from your office or a dining chair from the kitchen and give your muscles a little TLC. 

      By now, you know you need a dynamic stretch at the beginning of your workout to warm up, but it’s just as important to do a cool down stretch to help release and stretch out the muscles that just put in a lot of hard work. Whether you prefer jogging, barre, or yoga, try this cool down stretch after your workout of choice to prevent soreness and lengthen muscles. 

      If you swear you don’t even have five minutes to spare during your busiest days, you can still fit in a good stretch to help your body feel its best. All of these stretches can be done at your desk. That’s right, you can get a full-body stretch in while sitting in your chair. Try these movements while transitioning between tasks at your desk or even while you’re in a Zoom meeting (but insider tip: turn your camera off). 

      If you prefer stretching to be seamlessly incorporated into your workout or you only have 30 minutes a day to dedicate to your body, try this combo stretch and sculpt class. You’ll be toning and strengthening all the important muscle groups, and then stretching out what you just worked for lengthened muscles and a healthier body. 

      Got 10 minutes to spare but don’t know where to start? This full body stretch goes through all the best basics to relieve tension and stretch out every muscle group in the body. Whether you’re wrapping up a workout, taking a lunch break, or just want to move your body for an extra 10 minutes throughout the day, give your entire body some TLC with these stretches. 

      Certain stretches are the perfect way to wake up and energize the body, but other stretches can work to relax the body for your most peaceful night of sleep ever. These stretches improve your mobility and flexibility like other stretches, but the sequence is also designed to release tension from the body and leave you in a blissed out state by the end. Pro tip: Do these stretches in your PJs because you’re going to want to hop right into bed when you’re done. 

      If I haven’t convinced you to stretch more yet, this will probably do it. Whether you just wrapped up a tough workday or you would never miss a happy hour, kill two birds with one stone by having your glass of wine while stretching the body.
      Sure, this is just a regular series of amazing stretches you can do without wine at any time of day (or with any beverage of choice), but I like this idea of fitting in whatever feels best for you. It’s a good reminder that you don’t have to be on a yoga mat, have on your workout clothes, or be at the optimal time to get a stretch in. You can stretch whenever, wherever, and however feels best for you, so fit it in where you can and make it as enjoyable as possible (yes, even if that means with a glass of Pinot Noir). 

      Sit at a Desk All Day? We Asked a Physical Therapist What To Do About It

      This post is sponsored by obé, but all of the opinions within are those of The Everygirl editorial board. More

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      10 Celebrity Workouts You Can Try at Home RN

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      PSA: Most celebs credit more than just good genes for their I-woke-up-like-this glow or flawless looks. It’s not like there’s something in the Hollywood water that keeps every A-lister in tip top shape and otherworldly beautiful (but if there is, I will get to the bottom of it). Most celebrities have entire teams behind them to help them be their best selves and put in a lot of effort to get fit for a movie or build up endurance for a world tour. 
      Lucky for us, celebrities are no longer just faces in our favorite films or voices on the radio. It’s the age of social media—we can look to the stars for hair inspo or beauty tips and can even use celebrities to plan workouts. Our favorite stars and their famous trainers have been sharing at-home workouts on their social media accounts so that us mere mortals have access to the behind-the-scenes teams, getting our own sip of the Hollywood water. Here are 10 celebrity workouts that you can do (for free!) RN:

      What you’ll need: One set of medium to heavy weights

      What you’ll need: One set of light weights and one set of medium to heavy weights

      3. Lizzo’s Strength Training Intervals

      @lizzoSeen a lot of slim chicks posting they workouts on here so I thought I’d join the fun. If you’re watching this just know you’re beautiful!♬ Tempo (feat. Missy Elliott) – Lizzo

      What you’ll need: Cable ropes and resistance bands or hand weights

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      What you’ll need: A medicine ball, resistance band, and one set of medium to heavy weights

      What you’ll need: A 10- to 25-pound kettlebell, Bosu ball, and a set of medium weights

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      What you’ll need: A long resistance band and a set of sliders (or use a folded-up towel!)

      What you’ll need: A Yoga mat or soft surface

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      What you’ll need: A pair of light to medium weights

      [embedded content]
      What you’ll need: A yoga mat or soft surface
       

      [embedded content]
      What you’ll need: A yoga mat or soft surface

      The Best Workout Equipment You Can Get on Amazon More

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

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      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. 

      The 4-Minute Workout That Could Completely Transform Your Health More

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

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      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!

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

      This post is sponsored by Obé Fitness, but all of the opinions within are those of The Everygirl editorial board. More