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      How to Actually Get the Most out of Your Workout, According to a Fitness Trainer

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      There are a lot (like, a lot) of fitness myths and exercise tips out there, but perhaps the one that tricks most people is the idea that the more time we spend working out, the more fit we’ll be. While it’s easy to think that gym rats have the advantage, the most strong, fit, and athletic people I know spend the least time at the gym. How? They’re intentional about how they spend their time, mindful about what to focus on, and they maximize the time they do spend exercising. If you want to get into the best shape of your life without spending an unnecessary chunk of time at the gym, here are six easy tips to get the most out of your workout. 

      1. Be specific with your goals and plan
      While fitness can be a great hobby and a fabulous social scene, getting in shape isn’t something that happens by accident. If you’re interested in accomplishing a goal or making lasting changes, it’s time to get intentional. Instead of taking random classes, aimlessly wandering the gym, or going for an open-ended jog, evaluate your goals and make a plan. For example, if you want to build muscle, commit to strength training three times a week and do cardio twice a week (And be specific about those workouts: dedicate one day to upper body, one day to lower body, and one day to core). If you want to run a marathon, do less boxing classes and start training. If you’ve always wanted to do pull-ups, dedicate strength training days to your upper body and get familiar with the pull-up assist at the gym. Specificity is key, and the more focused you are on what you want, the quicker you’ll achieve it.

      2. Focus on form
      You might be itching to grab those heavy weights to show the trainer/instructor/hot person in the squat rack how strong you are, but if the weight has you sacrificing your form, scale back. While the goal of strength training is to get stronger (duh!), good form should always be prioritized over heavy weights. If something doesn’t feel right, that means it’s probably not, so drop down in weights to ensure that you’re staying safe. My golden rule? If you’re increasing weights, don’t increase more than five pounds on dumbbells or 10 percent weight on barbells.

      3. Write it down
      Recording the exercises you did, the weights you used, and the way you felt might seem tedious, but keeping tabs on your performance is the best way to improve. If you’ve been using 15-pound dumbbells for the past year, try going up to 20-pound dumbbells and see how it feels. Write down what exercises you did, how many reps you completed, and how challenging it was. Then, the next time you do that same exercise, refer back to your notes and choose a weight or exercise that will both make sense and challenge you. Knowing what you’re doing (and when it’s time increase or adjust) is key to understanding your strengths and weaknesses. Recording your workouts is also beneficial for seeing progress and knowing when it’s time to celebrate new personal records (because celebrating is important too!). 

      4. Prioritize recovery
      No athlete gets by without recovering just as hard as they work, so make sure you schedule days to rest, stretch, and give your body a break. Whether you take the same day(s) off each week, choose rest days based on your schedule, or wait for your body to tell you when it needs a break, make sure you don’t work out more than six days a week (at most). While going hard every day might seem like the right way to achieve your goals faster, putting too much stress on the body without any time for recovery can cause injuries, overtraining syndrome, and deep fatigue that will derail your training. Listen to your body, chill out, and take breaks for optimal results.

      5. Be consistent
      Consistency is key. Rest days are certainly a valuable part of getting in shape, but working out occasionally or whenever you’re “in the mood” will not be enough to help you accomplish goals. Doing something, even on days when you’re tired, grumpy, or simply don’t feel like it, is better than doing nothing, and it will help you keep your routine. Staying consistent turns exercise into a habit, and an ingrained habit makes the difference between long-term success and failure. My best advice: Schedule your workouts like you schedule meetings, appointments, and hot dates. If you really don’t want to work out or don’t have time for a full 60-minute class, take a walk or do a yoga flow.

      6. Implement a fitness test
      Nothing is more motivating than seeing your hard work pay off, so schedule a fitness test every four weeks to keep track of where you’re improving and what you want to continue working on. A fitness test can be as simple as counting how many burpees you can do in a minute, how fast you can run a mile, or anything that allows you to see changes from month to month. Don’t think of these fitness tests as a final exam but rather as a road map for how far you’ve come and where you want to go (“Wow! I decreased my mile time by 10 seconds!” or “Looks like my mile time stayed the same, so I should schedule more speed work into my training next month.”). Knowing what has improved and what you still want to improve on will help you stay on track with your training and keep you aware of what you should focus on in order to reach your goals. More

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      The Affordable Amazon Bike Shorts Our Fashion Editor Swears By

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      When a new season rolls around and new trends start to pop up, I’m usually excited to try around 80 percent of them. But the other 20 percent? I avoid them like the plague and curse the day they dared started showing up on anyone’s radar—and at the tippity top of that list used to have “bike shorts” written with red underline.
      Two years ago, bike shorts were synonymous with the rise of the “Insta baddie” and felt like the least wearable concept in the world to me. Even last summer after investing in a couple of pairs, I found myself never reaching for them because they just didn’t feel right—no matter what I did or what I paired them with, they just didn’t look flattering. Lo and behold, all it took was a glorious pair of Amazon bike shorts to completely change my mind.
      After seeing an endless stream of bike short inspiration pictures on my Instagram feed, I realized what my problem might be: all of the bike shorts I was wearing were just too long. The seven-inch, standard inseam hugged my short thighs in all the wrong ways, and I needed a version that was a couple of inches shorter if I stood a chance at pulling off the summer version of leggings so many swear by. The problem? All of the pairs that the people I followed swear by cost upward of $60, something I simply wasn’t willing to shell out on a piece that was still such a gamble.
      In a stroke of genius, a thought hit me: maybe the Amazon company that made my all-time favorite leggings also sold bike shorts in the same buttery-soft material. And to my luck, they did, and in the six-inch inseam I had been hoping for—and at less than $20, it was an immediate purchase.
      Fresh out of the package, I knew I was in for a treat because the shorts were in fact the same material as my beloved Lululemon dupe leggings. They’re just the right thickness and the softness of pairs that usually cost four times the price. When I put them on, I knew I had found exactly what I was looking for: they hit me at a part of my leg that felt infinitely more flattering, and the material wasn’t too compressing. 

      I styled them in the most comfortable and basic of ways, with oversized tees and sweatshirts, and it’s become my everyday, work-from-home uniform. I feel cool and laid-back and slightly more put-together than I do in my go-to running shorts, and I’ve completely fallen in love with them. I ended up ordering—and this is not an exaggeration—four more pairs so I had more options throughout the week. 
      I try to designate certain clothes for working out versus lounging, so I dedicated two pairs specifically to my workouts, and they performed great for that too. They didn’t slip or slide whatsoever and kept up with both running and HIIT workouts. 

      Of all of the pieces I’ve found on Amazon this year, these are the ones I’d rank as #1.
      I’ve never felt the need to buy anything in so many colors in my life, but I still find that every time I go to do my laundry, I’ve gone through every pair. If I’m not at the office, I’m wearing these, and I know I’m going to be grateful for them all summer long. Trust me: you can skip the cult-favorite investments and go for these instead.

      6 Versatile Ways to Wear Your Bike Shorts More

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      Start Today: Everything You Need to Know About Weight Training

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      Wellness comes in many iterations with endless interpretations, and that makes the possibility of discovering a fitness regimen that works specifically for you and your lifestyle all the more possible! In the interest of examining every possible option to improve physical health, I would like to make the case for weight training as the perfect exercise for all of you busy, powerful women out there that are interested in factoring a new workout into your lives.
      Full disclosure: I don’t mean bodyweight strength training. I mean building up to use a barbell, free weights, and kettlebells. That’s right, I’m talking about dominating that section of the gym where all the dudes stand in front of mirrors acting like they know what they’re doing, busting out biceps curls. Strength training is one of the most rewarding skills one can master with just a few simple and extremely functional movements. If you would like to get started with weightlifting or have already started working on some movements, keep these tips in mind throughout every stage of your journey:

      You Won’t Bulk Up (Unless You Want To)
      One of the great things about strength training is its choose-your-own-adventure methodology. It’s a very common belief that you’ll start bulking up the minute you so much as look at a set of dumbbells. But here’s the thing: that’s simply not true. It requires a massive amount of time, effort, and intention to bulk up. If you don’t want to take my word for it, we polled a handful of experts and the common thread between all of their replies was this: most women don’t have anywhere near enough testosterone to bulk up the way men do.
      The benefits of strength training are so much more than this myth. Shelley Armstrong, Ph.D., MAT, MCHES, laid it all out for us: “Lifting weights two to three times per week is extremely beneficial for women to reduce their risk of osteoporosis by promoting bone health. Between the ages of 30 and 70, muscle mass and strength decrease by an average of 30%, mostly due to inactivity. Weight training can prevent or even reverse this process and, in turn, provides the following benefits: improved performance of physical activities, prevention and management of chronic diseases, improved joint health, prevention and treatment of low-back pain, injury prevention, relief of aches and pains from stress or after prolonged sitting, improved posture, and improved quality of sleep.”

      Repetition is Key
      If you have never tried any basic strength training movements, odds are your first attempt at even the most basic movement will not be perfect — and that’s OK! In fact, it’s wonderful because your muscle memory will only build relative to the frequency of your training. The more you pick up a weight, the more familiar with the movement your muscles will become. Think about your favorite beauty tool. When you first bought it, there was a period of time in which you probably weren’t using it as seamlessly as you did after you conducted a little bit of research and practiced with it each morning. Before you knew it, that practice turned that tool into an integral part of your beauty regimen.
      Practicing weightlifting movements is very similar. At first, it will feel foreign and strange. But after a few weeks of repeating movements consistently, the muscle memory will develop. Trying using a PVC pipe or a training barbell to begin and practice in the mirror until the movement feels like second nature and a seasoned eye confirms that the movements look correct. Practicing with a PVC pipe or a light barbell will simulate the real thing for your muscles and teach you the correct way to grip and move around the bar. All it takes is 5 or 10 minutes of repetitive, concentrated work and before you know it, those movements that felt so foreign to you will start to make sense and you’ll see significant jumps in your strength when the time comes to load up the bar.

      Source: @pure_barre

      Go for the Real Thing
      Don’t be afraid to skip weight machines with cables and tracks. While a lot of these machines are very useful for isolated exercises, it can be difficult to get a full-body workout and genuinely build strength. Not to mention, working with free weights or the barbell will allow you to apply your strength training directly to your everyday life, almost immediately, and teach you to lift heavy objects without running a risk of injuring yourself.
      Free weights, like dumbbells or a barbell, work more than one muscle at a time. For example, using a Smith Machine for bench press will not activate your core and lats like dumbbells or a barbell will due to the fact that the barbell in a Smith Machine is on a guided track. You can work up to a heavy press with a Smith Machine, of course, but the barbell is so isolated that you lose the benefits of having to stabilize the weight on your own with additional muscles. So when in doubt, reach for free weights. If you concentrate and are conscious about the muscles you’re working on, you’ll be sore in places you didn’t even know were there!

      It Requires a Full Effort
      Approaching weight training with an open mindset and conviction is key to achieving strength training greatness. Weight lifting is a skill that requires genuine time and patience to build correctly. It also requires you to pay attention to what your body is telling you, like when to back off and when to push yourself. In weeks when you need to take it slow (or even add more rest days), lower your weights and focus on technique. When your energy levels are up, don’t be afraid to push yourself and break personal records.
      Full effort not only pertains to the approach—but also applies to consistency. The American Heart Association recommends incorporating strength training into a workout regimen at least twice a week, and this is great as a starting point. If strength training is something you want to work on, keep a consistent schedule and get into the gym (or pick up your at-home weights) a couple of times a week. This will work wonders for gaining knowledge, developing the skill, and seeing results.

      You’ll Feel the Benefits Beyond the Gym
      At a certain point, when you’ve been training consistently and mindfully, the benefits of weightlifting will start to become apparent to you beyond what you’re able to accomplish in the gym. You’ll find you’re less winded after climbing a flight of never-ending stairs and heavy luggage will be no match for your strong back and shoulders. Not to mention, an arduous task like moving into a new place will not seem as strenuous once you’re able to apply your functional movement knowledge to that dreaded of all dreaded tasks: lifting boxes. It’s also extremely important to note that strength training is great for cardiovascular health and strengthening muscles to help prevent injury, and can also improve your mental health!

      Source: @hannahbronfman

      Start With These 3 Basic Movements
      There are three simple movements anyone can start with to build an understanding of weightlifting and strength training: deadlift, squat, and push press. These three movements cover the core, functional movements of strength training and will be a great way to establish a foundation to eventually introduce more complex movements into your repertoire.

      Deadlift

      A deadlift is a very simple, functional movement in which the barbell is lifted from the ground at the lifter’s shins, up to hip height, and then returned to the ground. This movement is great for building strength and athleticism and introduces the lifter to the essential motion of hinging at the hip. Deadlift will strengthen your core, hamstrings, and back and can be mastered with either the barbell or dumbbells. It’s a very simple movement without many complex components and will give any beginning lifter a great introduction to strength training.

      Squat

      The squat is fantastic for building core and leg strength. With feet slightly wider than hip-width apart and turned slightly outward, place the bar at the top of your back and narrow your grip to sit slightly outside of your shoulders to engage your back. Once you’ve adjusted the placement of the bar, engage your core, squeeze your glutes, and lower slowly and controlled until your quads are parallel with the floor. Then raise up in a controlled way, squeezing your glutes at the top.

      Push Press

      The push press is another great movement for beginners to learn because like the deadlift, it incorporates another fundamental motion to weightlifting: explosive hips. With feet shoulder-width apart and the barbell or dumbells at your chest with your elbows pointing forward, bend your knees slightly and drop into a quarter squat. As you press into your heels and drive up through your legs, push the bar over your head and lock your elbows. This movement will introduce you to the explosive hip movement that is key to mastering more complex lifts and will build your shoulder and core strength.

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      5 Ways We’re Changing Our Workout Routines for Summer

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      You go to the same gym every day, do the same type of workout class, cool down the same way, or schedule workouts at the same time. Sound familiar? If so, I have an important PSA for you: it’s time to switch it up. Not only does changing up your workout routine work different muscles and ensure your body stays challenged, but you’ll beat workout boredom and stay present instead of going through the motions. Luckily for those of us who are in desperate need of a change, summer is the perfect time for a few workout upgrades (read: more energy, more time spent outdoors, and more fun). Here are five ways we’re changing our workout routines for the summer season and how you can change yours too.

      1. Switching to more energizing workouts
      If you’re stuck in a rut because you only do one kind of workout, summer is your solution. Thanks to longer days, warmer weather, and brighter sunlight, we often have the most energy in the summertime, so take advantage and up your workout intensity. I love a relaxing yoga flow and soothing pilates sesh as much as the next girl, but when the sun is shining and the weather is warm, I’m ready to break a sweat and have some fun. Whether you’re typically a yogi or tend to opt for slow and relaxing workouts, summer is the season to try something different. Thanks to obé fitness, you can easily up your workout routine by adding in cardio boxing (way less intimidating than you think!), yoga sculpt (set to Drake instead of typical relaxing music), or high-intensity dance classes (see: Beyoncé-themed). Not only will you challenge new muscles and get your cardio on, but you’ll be having way more fun, all season long. 
      Use code TEG50 for a 7-day free trial + 50% off your first month of Obé!

      2. Getting outside
      Is it just us, or does the warmer weather leave you with a constant itch to get outside? TBH, I’m temporarily taking a break from air-conditioned gyms or indoor studios, and I’m taking my workouts outdoors instead. Whether you’re taking your jogs from the treadmill to the sidewalks, laying out a yoga mat in the park, or taking some outdoor classes (at least something good came out of quarantine), bring your workouts outdoors this summer to simultaneously break a sweat, enjoy the weather, and get some sunshine. To make outdoor workouts work for you, make sure you’re stocked up on everything you need, from sweat-resistant SPF (a must!) to the right kind of shoes. 

      3. Experimenting with different times of day
      Longer days mean more sunlight, and more sunlight means more energy (think about it: waking up at 7 a.m. when it’s already bright and sunny is way different than waking up to a dark, cold 7 a.m. that still feels like nighttime, right?). Take full advantage of the longer days by experimenting with workouts at different times of the day. If you’re not usually an early riser, get to bed extra early and wake up with the sun to try out a workout before your workday. If you prefer relaxing mornings, go on an evening run while the sun is still out (good news: you have plenty of time). At the very least, you might feel less bored in your same old workout routine, but you also might find that your energy levels and endurance are better at a different time of day.

      4. Turning workouts social
      So you and your friends are all vaccinated and can finally be together after months of social distancing; why take a break from your social summer to work out when you could make exercise a little more fun? This season, we’re breaking out of our gym routines to incorporate some more time with friends while still staying active. Grab a friend and try a new workout class, or go on a hike or bike ride instead of your usual post-work drinks. Not only will working out with a buddy keep you motivated (we’re all about some friendly competition in the name of health!), but you’ll have way more fun with your workout routine. If we’ve all learned one lesson this year, it’s that life is too short to not enjoy time with the people we love–that goes for our workouts too.

      5. Less designated “gym time” and living more actively
      PSA: “fitness” doesn’t have to mean hour-long workouts at the gym or a designated time of the day; instead, it can be as easy as living more active and less sedentarily. One of the best parts of summer is that walking everywhere is not only possible, but it’s pleasant. Cue up your favorite summer playlist or a new podcast episode and vow to walk everywhere possible (bonus: it’s better for the planet). For farther destinations, get creative about your transportation: walk to the further train stop to get in some extra steps or try bike riding for a quicker method that’s still active. Also, get creative about how you’re spending your free time: take a break from your beach read to swim, or use your Saturdays to go on scenic bike rides. Why spend more time in an air-conditioned gym when you could be working your muscles and building endurance by just living life?

      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 Tried All of the Most Popular Lulu Align Dupes—Here are the Best Ones

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      I am always (seriously, ALWAYS) keeping an eye out for a great dupe. Although I love fashion, shopping, and clothes more than many other things in this world, I do not have an unlimited budget. Therefore, even though I’d love to, I simply cannot spend $100 on every pair of leggings I own. Luckily, we live in a world where Lululemon dupes are aplenty. 
      The famous Lululemon Align Pant is a favorite of our editors, our readers, our friends, and seemingly every single person on the internet. I love them just as much as the next gal—and I of course believe in treating yourself every now and then, as well as in investing in quality pieces that will last a long time. However, sometimes a girl just needs a pair that won’t break the bank.
      I searched the internet, saved every Lulu dupe TikTok I saw, and read reviews until my eyes hurt to find the absolute best and most popular Align dupes out there. Then I ordered them all and tried them out, so that I could share my new found expertise with all of you. And let me tell you, I definitely found my new favorite (keep reading to find out which one 😉). 
      In an effort to keep things consistent I ordered everything in a 7/8 length or 25″ inseam—but I am 5’3″, so that’s why they all look pretty much full-length on me. I wear a size 10 in Lululemon leggings, and I ordered every other pair in a size large (apart from the Aerie ones, which are a medium). 
      Keep reading to find out which of these Lulu Align dupes are worth the purchase, and which are not:

      These leggings are so popular for a reason: they truly are buttery soft, they fit well and do not slide down, and the waistband is supportive enough that they are always flattering. A few of our editors even swear that no other leggings come close to being as good. I definitely love how they feel, but I’ll be honest—I think they’re a tiiiny bit overhyped. For the price point, I just think that there are other leggings out there that are just as great. However, I do appreciate the selection of colors, patterns, and lengths, as well as the brand’s warranty policy.

      You guys, I am telling you, these are THE. ONES. They feel exactly like Aligns, down to the point where I think they could be made from the exact same material. The texture is identical: truly buttery soft, with the same level of thickness. They also have the same seams (style and placement), and a circular logo on the back of the waistband. So if someone saw you on the street, they would have no idea these weren’t the real thing. The ONLY tiny difference is that the hidden pocket in the front of the waistband is on the opposite side (which doesn’t matter, I am just letting you know). The one downfall is that there aren’t a ton of colors, but catch me ordering the rest and wearing them all summer long.

      These are also pretty close to the real thing, but the material is a tiny (emphasis on tiny) bit different. They are slightly more slick feeling and a little bit less buttery. However, they still feel thick enough to be supportive and not slide down. They also have the second seam detail on the waistband, which I actually think is kind of cute! This pair has the most color options by far, so if you’re looking to try something out of your comfort zone for summer, these are a great affordable option. 

      Our editors love the Colorfulkoala brand for affordable leggings, and I’ve personally owned this pair for a little while now. I love that they are supportive enough to work out in, but comfortable enough to lounge around in or wear while working from home. Although they are not an exact dupe, they definitely can hang with Lulu Aligns and for the price point, are a great option. They stay up, and the waistband is thick and comfortable. This particular style does not come in a ton of colors, but the options they do come in are all cute!

      OK, so I wouldn’t really say these are a dupe for Aligns, but they are definitely a comparable option. The material is a little different: this Aerie pair is more slick than buttery, and they are slightly more lightweight. They also have a different style of seam, going for more of a seamless and less structured look. I love and own three pairs of these, and I will say that they are more of a lounge legging than one you can workout in. They are soooo comfortable, but they sometimes slide down slightly because of the lightweight material. This is an especially great option if you’re looking for a non-Amazon pair at a reasonable price (they are also on sale more often than not!). 

      This is the only pair that I was disappointed in. The material is not very close at all: these are more slick feeling, feel a little cheap, and I would not call them “buttery.” However, I do have to disclaim that I ordered a pair in a color called “Black Lux” so that I could get a 25″ pair, so I am wondering if that means that they have a different feel than the rest of the colors that do not have “Lux” in the title. They do have a lot of positive reviews, so I think it’s either that or that the material has recently changed. But I will also say that I liked the fit of these the least. They are definitely less high-waisted, and something about them just made me feel like they were unflattering.  More

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      Everything You’re Going To Want for Outdoor Workouts

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      If the warmer weather and a constant itch to get outside affects how you want to work out, it might also affect your outdoor workout equipment. The barre socks and Bluetooth speaker that you use indoors won’t help, and outdoor workouts come with new challenges like how to protect yourself from the sun and where to put your phone (like seriously, where??). Whether you’re taking your jogs from the treadmill to the sidewalks, laying out a yoga mat in the park, or taking some outdoor classes, bring your workouts outdoor this summer. Thanks to these convenient, smart, and cooling products, exercising in the sun will feel like a breeze (pun intended).

      Equilibria
      Relief Balm
      Whether you’re going on a run or opting for an outdoor HIIT circuit, it’s likely that your muscles will be worked a little harder because of the uneven terrain or unstable ground. Ease sore muscles with our favorite relief balm (we swear by this to relieve shin splints!). Use code “theeverygirl” for 20% off the first order!

      Supergoop!
      PLAY Everyday Lotion SPF 50 with Sunflower Extract
      Sun damage doesn’t just happen at the pool or the beach. SPF is an absolute must, no matter where your outdoor workout is. This fast-absorbing formula won’t stick (no uncomfortable feeling on your skin), is non-toxic (double health points!), and protects from UVA, UVB and IRA. Did I mention it’s sweat-resistant and extremely hydrating?

      Sweaty Betty
      Swiftie Running Cap
      Whether you think of hats as a fashion faux pas or consider yourself a die-hard hat girl (fedoras, beanies, and bucket hats, oh my!), consider adding a cap to your outdoor workouts to give your skin, eyes, and scalp added protection from the sun’s harmful rays. But a regular old baseball cap won’t do: this one is meant for training, so its lightweight, quick-drying, secure, and offers optimal visibility.

      Fast and Free Run Belt
      In the past, the word “fanny pack” might have been more of a music festival must-have instead of a workout accessory to you, but the latest high-tech belt bags won’t hold you down, even during a crazy fast sprint. Designed for running with lightweight, sweat-wicking fabric, and a low-bounce waistband, you’ll be able to hang on to your wallet, keys, phone, snacks, or mini water bottle without it impacting your performance. 5 colors available

      High-Waisted Pocket Legging
      If a belt bag isn’t your thing and you just need a place for your phone (AKA the device that plays Lizzo), why not opt for a pair of leggings that’ll do the work for you? The built-in storage on these buttery-soft leggings means you’ll look good, feel good, and finally have your hands free for the best workouts. 10+ colors available.

      iPhone Armband
      If both a leggings pocket and belt bag aren’t for you, a useful and convenient armband will solve the problem without slipping, sagging, or taking up space. Keep your phone and house key in this nifty accessory that also happens to be water-resistant and has cutouts for headphones (you know, for all that Lizzo). 4 colors available.

      Juice Beauty
      SPF 30 Sport Sunscreen
      Because one sunscreen wasn’t enough to get our point across (yes, you do need SPF, even for a 20-minute run), here’s another great one. This sport sunscreen from Juice Beauty is a favorite for the face because it nourishes the skin while shielding it from harmful rays and free radicals. It also absorbs quickly, doesn’t leave a white residue, and is totally sweat-proof.

      Reflective Cropped Top
      On the flip side of SPF is the other kind of summer exercise: evening workouts. If you only have time to jog after the day is over or just love taking a walk in the warm evening air (when it’s a little more bearable than peak heat hours), combine safety with style, thanks to a reflective sports bra. It’s breathable, quick-drying, and reflective so you can be seen in the dark.

      AirPods
      If you have yet to make the switch from headphones to wireless, consider this your sign. Besides the many other reasons AirPods have become a cult-classic, not having a cord makes any workout way easier. Just remember to keep music or podcasts on low volume so you can stay aware of your surroundings when outdoors.

      Outdoor Non-Stick Yoga Mat
      How much better would a sun salutation be when you’re actually in the sun? Take advantage of the nice weather by bringing your yoga practice onto your front yard or at a nearby park. This mat is non-slip and made of 100% rubber so it’s easy to clean, whether it’s grass, dirt, or sweat. 7 colors available.

      No-Slip No-Bounce Sunglasses
      Important PSA: do not leave for a run with your expensive, trendy sunglasses. Even if you don’t drop and break them, you’ll still regret taking them with you because of how much they bounce around. These sunglasses are meant for exercise, so they use no-slip and no-bounce technology for you to focus on how much further you have to run instead of worrying about your sunglasses falling off. 3 colors available.

      Cellphone Armband
      If you couldn’t tell, phone (and key) placement is the #1 biggest problem when it comes to an outdoor workout. Thanks to the products available online, it’s not hard to find the method that works for you. This armband is made with a less sturdy, more sweat-wicking material that might feel more comfortable on you. It also has a reflective detail for added safety in the dark.

      Lipfuel Lip Balm
      No, this isn’t your average Chapstick. The wild mint scent is intended to stimulate the senses to boost motivation, while the konjac root creates a protective barrier between lips and the environment. The ultra healing and hydrating hyaluronic acid and vitamin E are just a bonus to keep lips smooth, plump, and hydrated. In other words, this is the one lip balm that might improve your athletic performance while also improving your glow. 3 tints available.

      Run Flyknit Running Shoe
      No matter your style, a pair of shoes with a thick sole (perfect for even tough terrain) and a light fabric (so your feet won’t sweat) is the only shoe you’ll want to be wearing all summer (besides flip-flops, of course, but who can do 100 squats in those?). 10 colors available.

      Smartwatch
      Besides all the things you know and love about a Fitbit (tracking steps, identifying heart rate—need I say more?), this one is perfect for an outdoor workout because it tracks which areas lifted your heart rate the most. You can also use the GPS to ensure you don’t get lost when you’re out jogging or bike riding. Oh, and if you prefer a backstroke to a bike? It’s also swim-proof.

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

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      I Used a Weighted Hula Hoop for 6 Weeks—Here Are My Thoughts

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      Of all of the things that TikTok made me buy, one of my most unpredictable purchases was my weighted hula hoop. As soon as I heard a Gen Z-er claiming it was her main form of exercise and it helped her shed a few inches off of her waist, I was all ears.
      Besides the fact that it looked super fun, there were two reasons why I was especially interested in a weighted hula hoop. The first was that, at the time when I saw that video, I was recovering from a minor hip injury I got from treadmill sprinting and weight lifting. The second was that, in just a few days, I was to have a nasal septum surgery that was going to keep me out of my workout routine for at least a month. The weighted hula hoop seemed like a perfect, low-impact way to get my heart rate up during recovery. So, I immediately went to Amazon and hit “add to cart.”

      About Weighted Hula Hooping:
      I took my newfound TikTok fascination to the internet to figure out 1) if weighted hula hooping was legit and 2) what the actual benefits of hula hooping were. And, to be honest, I was surprised to find that there was a lot of information on the topic.
      For a lot of us, the hula hooping we grew up with is already a bit of a challenge, but adding those extra pounds can really take things to the next level in terms of boosting aerobic health. If you’re not too familiar with what exactly that translates to, here’s the rundown: Known benefits of aerobic activity include a stronger, healthier heart, improved blood flow, lowered stress levels, and improved immunity. A strong case for hooping, if you ask me.
      In addition, hula hooping burns calories—specifically, 165 calories in 30 minutes, a number you’d see with other types of dancing. And in a randomized controlled study from 2019 that compared a group of individuals who walked approximately 10,000 steps a day to a group that did around 12 minutes of weighted hula hooping per day, the hula hooping group had better results in terms of abdominal fat loss, decreased waist circumference, and increased core strength. This made my near-impulsive weighted hula hoop purchase absolutely worth it in my eyes.

      Arrival and assembly:
      When it arrived, I had to put it together, which was a bit of a spectacle. Assembly took probably five minutes and, besides the near-tragic mishap that occurred when I didn’t fully lock one of the bendable poles into its adjacent piece (it slingshotted back at my face before I could even blink), I’d consider it fairly effortless to put together. After weeks of waiting, I finally had my weighted hula hoop in hand, and I was eager to take it for a spin. 

      Though I would consider myself a prodigy hula hooper (I won a contest at a backyard barbecue in third grade, no big deal), I definitely had to reorient myself on how to use it—especially with the added two pounds that were likely going to throw me for a bit of a loop. After six weeks of turning to my weighted hula hoop again and again, here are my unfiltered thoughts.

      The Pros:
      First, this thing will get your heart rate up pretty quickly. My typical hula hooping routine consists of hula hooping for six minutes clockwise and six minutes counterclockwise. Within three minutes, my heart is typically pumping at a speed walk or jog rate (for me, around 130 bpm), and I am sweating. After about 12 minutes of hula hooping, I would burn around 80 calories, which, for me, is similar to what I burn when I’m walking or jogging.

      Second, as I anticipated, this was the perfect low-impact workout to get my heart rate up without leaving the house. And since I could do it from the comfort of my living room in pretty much whatever attire I wanted, it was really easy to just grab it and start hooping without much effort or planning. 

      The Cons:
      As with all things, there are a few downsides to it that have kept me from abandoning my past workout methods completely. The first being that, if you’re doing it for long enough, it can be boring as hell. Sure it’s fun for the first few minutes, but if you’re going to do it long enough to see any sort of results—likeburnt calories or a shredded waist—you’ll have to commit more time to it than just 12 minutes. And for me, that’s just about as much as my brain could take before I was ready to jump to the next activity. Picking a playlist I love, watching TV, or listening to a podcast definitely helped to pass the time.
      Another big downside to hula hooping is that while you’re getting your heart rate up and activating your core, you’re missing out on opportunities to practice other functional movements. Sure, it’s good as a supplemental activity to get your heart rate up, but for the most part, your feet are staying in one place. I do use hula hooping as an additional way to get some cardio in, but I don’t use it as an excuse to skip other full-body movements like stretching, yoga, or HIIT workouts.

      The Final Verdict:
      All in all, I love my weighted hula hoop the way that I use it. For 12 minutes a day, it gives me an excuse to have a bit of a dance party, helps me to tap into some aerobic activity for better heart health, immunity, and stress reduction, and is an easy way for me to incorporate activity into an otherwise stagnant day. While I was in recovery, it was the perfect, low-impact solution to make me feel less like a couch potato and give me a taste of being active. Now that I’m recovered, I use it as a tool to help me get moving on days where I’m feeling particularly unmotivated, as a way to make TV time more efficient, and as a warmup to other forms of working out like yoga, lifting, or running.
      Can I live without my weighted hula hoop? Sure. But do I want to? Not particularly. I’ve bought plenty of less useful items under the influence of the TikTok Gods, so, as far as I’m concerned, this solid addition to my workout routine is a 10/10 in my book.  More

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      Our Editors Share What Helps Them Stay Motivated To Workout

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      For a lot of us, there’s no better feeling than knowing you crushed a workout when you could’ve just as easily binge-watched six episodes of Schitt’s Creek. But motivating ourselves to get there is a different story and a struggle that always seems to rear its ugly head. And it’s in these moments that we rely on our go-to workout motivation tips to keep us going.
      There’s something about getting our sweat on, pumping up our endorphins, and feeling that “I can do anything I set my mind to” energy that makes working out an obvious addition to our to-do lists. But even though we know what’s good for us, it doesn’t make it easy to find the gusto to get moving, especially when tasks pile up, you’re feeling tired, or the couch is calling your name. Our editors know the struggle, but after plenty of trial and error, we pulled these workout motivation tips that keep us active and ready to be our best selves:

      1. Set specific, tangible goals
      “If I set a goal for myself, I’m pretty keen on sticking to it. And I’m not saying ‘run five days this week’ or ‘work out every day.’ Goals like that never motivate me. But having specific, tangible fitness goals that I know I can reach will. For all of 2021, my biggest fitness goal has been to do 10 push-ups (it’s my least favorite activity and my chest strength is basically non-existent), so every time I’m at the gym, I do a little work to get there. I have other goals, too, like walk 30,000 steps in a day or reach my personal best on the squat rack. Does it get me up on the days all I want to do is sleep? No, but having goals is what has kept me consistent.”
      — Beth, Beauty Content Manager & Associate Editor

      2. Track and share your workouts
      “I’m an elder millennial and thus, need constant validation and positive reinforcement (hello participation medals!). Anytime I do a run or Peloton, I upload my results in Strava, where my friends on the platform can give me ‘kudos’ for my workouts. When I need an extra hit of attention, I’ll take a screenshot from Strava and share it on my social channels. Am I digging for compliments when I do this? 100 percent. Is it an effective source of motivation? Absolutely.”
      — Elle, Chief Operating Officer

      3. View your gym sesh as an appointment
      “Recently, I saw this viral video on TikTok that resonated with me so much. The content creator was basically saying that if we wait to be in the mood to do something (especially if your goal is being more consistent), you’ll never do it. So instead, she suggested viewing your workout as an appointment. You wouldn’t miss a doctor’s appointment, pre-planned dinner and drinks with a friend, or a nail appointment that you’ve had scheduled, so what makes your appointment with yourself at the gym any different?
      If you commit to working out consistently, the odds are that you’re not always going to have the motivation to get there—and that is OK. So if you’re tired, do it tired. Because at the end of the day, the only bad workout is the one that never happened, and the endorphin rush that occurs when you get your body moving is oh-so-worth it.”
      — Ashley, Contributing Writer

      4. Reserve class spots and commit to certain gym times:
      “Having a set time for my classes or workouts keeps me accountable. Whether it’s a live fitness class on Obé or I reserve a spot at my apartment gym (or a fitness class in person one day—eep!), knowing that I have to be at a specific place at a specific time makes me basically never skip my workouts. I want to see what songs my favorite instructor will pick or get the good treadmill at the gym (you know the one), so I’ll stick with the time I set up for myself.”
      — Beth, Beauty Content Manager & Associate Editor

      5. Assemble the perfect pump-up playlist
      “One of my favorite ways to get myself in the mood to get to the gym is to listen to songs that make me want to run through walls and do backflips. Whether I’m listening to Olivia Rodrigo’s Good For You or Eminem’s ‘Til I Collapse (yeah, I have range), I’ve found that listening to my lineup of motivating hits before I even leave my apartment is key to getting me amped up and moving. My tried-and-true pump-up playlist serves as the perfect pregame dance session for any gym appointment and gets me ready to pick weights up and put them down with a little extra pizazz.” (Psst: try out our Workout Playlist!)
      — Ashley, Contributing Writer

      6. Exercise for the right reasons

      “I started feeling motivated to exercise most days of the week when I stopped working out because I’m ‘supposed to’ or to burn off the takeout I ate the night before. I work out consistently because it helps my anxiety and stress levels, and it is the one time of the day where my focus goes into my body instead of my mind. I didn’t always love working out, but I started to love it when I saw it as self-care instead of a punishment or chore. When you exercise for the right reasons, you find yourself craving it instead of dreading it. Rethink your ‘why’ and you’ll never have to ‘force yourself’ to get to the gym again.”
      — Josie, Associate Editor & Wellness Content Manager

      7. Wear your gym clothes long before your workout
      “I really, truly hate the thought of working out. But I know that when I do get past that mental block, put on my favorite leggings, and get to work, I feel phenomenal after. Any stress or anxiety I was feeling is vanquished by my newly released endorphins. I feel accomplished, strong, and healthy. My biggest hurdle has always been working up the courage to simply start a workout. In order to combat this, I exclusively wear workout clothes during the day so that I’m not held back by having to change after work. (I’m fortunate to work remotely and can do this pretty much every day.)
      When it actually comes time to do the thing, wearing workout clothes tricks my brain into thinking we’ve already overcome half the battle. This, coupled with the promise of burning off excess energy and anxiety, is enough to get me back on my bike or yoga mat 4-5 days a week.
      — Garri, Managing Editor

      15 Easy Ways to Keep Yourself Accountable

      14 Realistic Fitness Goals To Set RN More