6 Effective Workout Supplements for Women

Get full access to Outside Learn, our online education hub featuring in-depth fitness and nutrition courses and more than 2,000 instructional videos when you sign up for Outside+. In the last 25 years, the number of women who go to the gym to pump iron has consistently increased — and with good reason. Experts say that even two strength-training workouts weekly can improve your body composition, boost your mood, burn fat and even fight against aging. For instance, noted exercise researcher

7 Poses to Melt Away Neck and Shoulder Pain

Get full access to Outside Learn, our online education hub featuring in-depth fitness and nutrition courses and more than 2,000 instructional videos when you sign up for Outside+. In the 21st century, we depend on our smartphones, tablets, and laptops for work, connecting with family and friends, and putting food on the table (DoorDash, anyone?). While these devices have greatly enhanced our lives in many ways, constantly looking down and tensing your muscles while scrolling through Pinteres

3 Do-Anywhere Resistance-Band Workouts

Try this trio of resistance-band workouts for a great on-the-go sweat. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join for free Photo: Ian Travis Barnard Get full access to Outside Learn, our online education hub featuring in-depth fitness and nutrition courses and more than 2,000 instructional videos when you sign up for Outside+. No matter

5 Ways to Take Your Walk to the Next Level

Get full access to Outside Learn, our online education hub featuring in-depth fitness and nutrition courses and more than 2,000 instructional videos when you sign up for Outside+. If a walk is already a part of your daily fitness regimen, good for you. It’s one of the simplest, low-impact ways to sneak in steps and elevate your heart rate without putting too much stress on your joints.  “Walking helps strengthen your bones and muscles and improves your balance and coordination ,�

The MMA-Inspired Lower-Body Power and Speed Workout

One of the main tenets linking the various disciplines of martial arts together is the idea that we all have a “center” from which our energy and power flow. Located deep within our core, it’s where a martial artist accesses their chi — the life force and vitality that exists within every living creature. While the concept of chi very much involves the spiritual, the idea that we all derive power from the center of our bodies is also very practical — because our center of

The 4-Move Back-to-Basics Shoulder Circuit Workout

The shoulders aren’t necessarily a simple structure. Truly, they’re a wonder of nature, a uniquely designed ball-and-socket joint powered by a variety of muscles large and small, all working synergistically to move the arms in a 180-degree range of motion.  That said, the complex wonder of our shoulders — specifically for our purposes here, the three-headed deltoid muscle — doesn’t call for an equally complex workout. In fact, we’d suggest the opposite is true. That is, you can

The Apartment-Friendly Full-Body Circuit

Get full access to Outside Learn, our online education hub featuring in-depth fitness and nutrition courses and more than 2,000 instructional videos when you sign up for Outside+. Here’s an upper-body workout that’s perfect for students living in a dorm, or anyone living in an apartment who happens to have books and a backpack on hand. Plus, you only need 10 minutes to get it in — perfect for a little work or study break! You’ll perform the moves as supersets, back and forth, eac

The 6-Move College Textbook and Backpack Workout

Get full access to Outside Learn, our online education hub featuring in-depth fitness and nutrition courses and more than 2,000 instructional videos when you sign up for Outside+. If you’re in school, you’re probably up to your ears in end-of-the-year exams. Between chugging coffee, squeezing in 10-minute power naps and staring at your notes for hours on end, working out might be the last thing on your mind. That’s why we’re making it easy on you. Here’s a quick workout to get your

The Back-to-Basics Chest Strength Workout

When it’s time to “get back to basics” in your chest routine, there’s really only one place to logically start — that is, if you can manage to outmaneuver the throngs of guys who insist on setting up camp at this particular exercise station. Men may overdo the classic barbell bench press (and no doubt it shows in their out-of-balance physiques and overdeveloped pectorals), but women, honestly, don’t turn to it quite enough, losing out on one of the best opportunities to dramaticall

What Is Box Breathing, and What Are Its Benefits?

Get full access to Outside Learn, our online education hub featuring in-depth fitness and nutrition courses and more than 2,000 instructional videos when you sign up for Outside+. You’ve probably heard of mindfulness and meditation before, but what about box breathing ? This breathing technique, commonly known as “square breathing,” has been shown to help relieve anxiety and promote a state of relaxation. Whether you’re stressed about a work presentation or have more genera

5 Outdoor Workouts to Boost Athletic Performance

Get full access to Outside Learn, our online education hub featuring in-depth fitness and nutrition courses and more than 2,000 instructional videos when you sign up for Outside+. We spend more than half of the year waiting for sweet summer to arrive. Then when it does, we persist in trudging to the stale, dank confines of the gym to do cardio on the same old machines we labored on over the endless frigid months. Nothing against treadmills, but it’s time to kiss them goodbye (well, not lit

The MMA-Inspired Full-Body Workout

Most of you reading this are probably not planning to beat the heck out of anyone (or we hope not, anyway). You probably don’t head off to the gym every day to develop more power in your punches, or perfect your roundhouse kick, or fine-tune your “ground and pound” submission tactics. So the idea of borrowing an all-around ass-kicking workout from a mixed martial artist or UFC champion and dropping it smack dab in the middle of your usual training week might sound a little, well, od

The Advanced Lifter’s Total-Body Landmine Workout

It’s easy to get stuck in a rut, especially if you’re working out in a nontraditional space like a boutique training studio or your garage. If you don’t have the space or resources to add more equipment, then it’s time to get creative with what you do have.  The landmine setup — a barbell anchored at one end with either a special attachment or a sandbag — offers a unique stimulus that combines the unbound chaos of free weight with the fixed, predictable trajectory of machines.

Emily Schromm on Her “Meathead Hippie” Style of Fitness

Get full access to Outside Learn, our online education hub featuring in-depth fitness and nutrition courses and more than 2,000 instructional videos when you sign up for Outside+. Emily Schromm is a rarity —  part meathead, part hippie. A nutritional therapy practitioner, entrepreneur and coach, Schromm has a unique approach to fitness that’s more centered on translating movement into everyday life and appreciating the environment in which you’re active. She began working out serious

Why Sliders Are My Secret Workout Weapon

Get full access to Outside Learn, our online education hub featuring in-depth fitness and nutrition courses and more than 2,000 instructional videos when you sign up for Outside+. I’ve picked up plenty of tips and tricks in my years as a trainer, but one of my favorites will always be incorporating sliders into my workouts and my clients’ programs. The beauty of sliders is they’re so minimal — even when you’re short on space, time or money to invest in workout equipment, you can ma

7 Yoga Poses to Relieve Tight Shoulders

Get full access to Outside Learn, our online education hub featuring in-depth fitness and nutrition courses and more than 2,000 instructional videos when you sign up for Outside+. Dealing with a pesky twitch in your shoulder? Having trouble moving your arms around? A tight shoulder may be the culprit, and yoga can help provide relief. The shoulder is the most mobile joint in the body and is used in many different activities, from reaching for an object on a tall shelf, raising your arm to us

How to Breathe Properly While Lifting

Get full access to Outside Learn, our online education hub featuring in-depth fitness and nutrition courses and more than 2,000 instructional videos when you sign up for Outside+. If you’ve ever struggled with the “right” way to breathe while working out, you’re not alone. In more than 15 years of working with clients, one of the most common questions I still hear during a weightlifting session is, “How should I breathe?”  Following proper breathing techniques for lifting w

The Best Cross-Training Exercises for Runners

Get full access to Outside Learn, our online education hub featuring in-depth fitness and nutrition courses and more than 2,000 instructional videos when you sign up for Outside+. Why do you run? Maybe it’s for stress relief, to feel good, to burn calories, to build heart health or to support a bigger cause — there’s truly no wrong answer. Running can be an amazing way to support your mind, body, overall health, and even community. But, like any exercise, running comes with the risk of

The Basic Back Workout for a Next-Level Pump

We’ll proclaim it right here and now: When it comes to the perfect foundational exercise, nothing beats the pull-up. It’s got everything you want in an exercise: It’s simplicity personified, just you and your bodyweight versus a plain old pull-up bar. It’s comprehensive, calling on multiple muscle groups at once, from your midback to your lats to your biceps. And it’s wildly effective, thanks to the ultra-challenging nature of the movement.  That’s why, when it comes time to

How to Gain Weight Healthily

The MMA-Style Upper-Body Conditioning and Mobility Workout

Does your same old training program and workout need a shot of adrenaline? Feel like you’re beating yourself up in the gym without making progress? We can help you with those two problems by giving you a rut-busting MMA workout designed to smash training plateaus and get your muscles reacting positively again. “Sometimes our bodies simply stop responding to our workouts because we keep doing the same things over and over,” explains top U.K. strength and conditioning coach Dan Robe

The MMA-Inspired Upper-Body Power and Speed Workout

But for the most part, we don’t necessarily need to hone our fighting skills, which is why most of us tend to spend our time in the gym improving our aesthetics instead — you know, building some muscle here and there, leaning out, crafting curves, if that’s your mission. That doesn’t mean, however, that borrowing a few training tactics from the best boxers and mixed martial artists on the planet couldn’t do you some good. Training the way fighters do can do wonders for improving y

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The Back-to-Basics Core Workout

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The Lean Muscle Training Program

You’ve heard it before — there are no shortcuts when it comes to fitness. But what if this were only halfway true? What if there was a faster and arguably better way to change your body and lean out, involving fewer sets and reps and less time spent in the gym? How about a shortcut you can use starting right now without regret or a lick of guilt? Read on to find out about this magical training unicorn. Reps on Reps Though many people assume that lifting lighter weights for 15 to 25 or mor

How to Use Cardio Zones While Training

Get access to everything we publish when you sign up for Outside+. Other than a solid, mood-boosting sweat session, what do you want from your cardio training efforts? Is it heart health, stamina, endurance, physique, sport performance or something else? Your answer determines what you’re about to do with the cardio zone training workout plans that follow. What Are Cardio Zones? Cardio zones are more than an interesting stat your fitness watch uses. They’re also more than the “f

6 Yoga Poses to Relieve Period Cramps

Get access to everything we publish when you sign up for Outside+. There’s no denying it—that time of the month can be painful. If you’re experiencing period cramps, you may want to lay on the couch all day until you start to feel better. And while that is entirely permissible, gentle movement like yoga may actually help relieve your period cramps. Colleen Boland, a California-based yoga teacher, says that practicing poses that generate movement through your pelvic region during you

The Old-School Bodybuilding Abs Workout

“Wait, a bodybuilder ab workout? Bodybuilders don’t train their abs!” If you’re a long-time fan of professional bodybuilding, you might have had that very thought cross your mind when you saw the headline of this article. And it’s true — many top champions past and present famously forgo abs in their splits, instead focusing their prodigious time in the gym on the rest of their physique while dialing in their core definition solely through diet. “Some” doesn’t equal “all,�

Ask the Nutritionist: Is Pasta Healthy?

Get access to everything we publish when you sign up for Outside+. When people think of healthy food to eat, images of veggies, baked fish and other typical health foods usually pop into peoples’ minds. But when it comes to whether pasta is a healthy food choice, the answer becomes a little less black and white, in part thanks to the bad rap this food has received over the years.  But is pasta really the decadent food that should be avoided when you are following a healthy l

8 Effective Moves for Strong, Toned Triceps

Get access to everything we publish when you sign up for Outside+. It’s arm day at the gym — but when was the last time you really thought about the functional importance of focusing on your triceps? They may often play second fiddle to the biceps and even chest, but they’re more important than you might think.   “Triceps are responsible for extension at the elbow joint and for holding the humerus bone into the shoulder joint,” explains ACE-certified personal trainer Meg

Heart Rate Variability vs. Heart Rate: What’s the Difference?

Get access to everything we publish when you sign up for Outside+. As technology advances, so do our opportunities to take advantage and track our fitness in new ways. Nowadays, smartwatches often include heart rate variability (HRV) as a measurement. While this feature is exciting, many fitness enthusiasts aren’t sure what to do with this number. The number one comment I hear is, “Aren’t HRV and heart rate the same?” If your goals include maximizing your muscle tone, strength,

9 Reasons Canned Fish Is an Underrated Fit Food

Get access to everything we publish when you sign up for Outside+. With nutritionists and health experts telling everyone to build their meals and snacks around whole foods and steer clear of processed ones, it would be easy to think that anything that comes in a can isn’t the healthiest choice. But that’s not always the case. The confusion is totally understandable because “processed” is a catch-all term with a great deal of bad press tied to it, but there are various degrees

5 Mistakes to Avoid for Better Workouts

Get access to everything we publish when you sign up for Outside+. One look at her and it’s obvious — Felicia Romero knows fitness. A decorated competitor with three top-five finishes at the Figure International and five pro Figure titles overall, Romero has used that success to reach an ever-larger fan base through her personal training business and motivational speaking engagements. She’s also seen a lot of training, good, bad or otherwise, in her years in the gym. The 39-year-old

7 Sports Bras We’re Loving Right Now

Get access to everything we publish when you sign up for Outside+. There are plenty of sports bras on the market, and it’s not easy to sift through the sea of options to find your next favorite. But we’re here to help. The sports bra has come a long way since its inception in the 70s, when three women decided they were done with running in traditional lingerie and blazed the trail for modern sports bras. These days, there’s a sports bra for every activity. From yoga and stretching

11 Yoga Poses to Do After Sitting All Day

Get access to everything we publish when you sign up for Outside+. So many of us find ourselves sitting all day at a computer. It’s very likely the reason why yoga teachers constantly hear students complain of tight hips and back pain. When we remain seated for hours at a time, our hips and knees are in constant flexion, and if we hunch forward over a screen, we’re in prolonged protraction of the shoulder blades and flexion of the spine, which over time can cause aches and poor posture

The 9 Easiest Ways to Boost Your Health

Get access to everything we publish when you sign up for Outside+. Most of us know that good health is important and that we try our best to incorporate healthy habits in the areas of our lives that matter most. However, few of us realize just how far-reaching good health is — and that it impacts nearly every single facet of our day-to-day lives, not just the end result.  Because your bodily systems are so deeply connected, good health is overarching. “Body systems and organs work

7 Steps to Mastering the Push-Up

Get access to everything we publish when you sign up for Outside+. I’m going to let you in on a secret. As an adult, I couldn’t do a single push-up from my feet until my mid 30s. And trust me, I tried everything: Starting on a smith machine, then progressing the bar lower Increasing reps on my knees Changing hand positions Decreasing range of motion to prioritize stability Dumbbell chest presses at various angles Crossfit-style hand-release push-ups Doing them first thing in the morni

These Diet Changes May Add Years to Your Life, Study Finds

Get access to everything we publish when you sign up for Outside+. A recent study published in PLOS Medicine estimates that you could add more than a decade to your life expectancy by making simple changes to the typical Western diet, which is often laden with pre-packaged foods, refined grains, red and processed meats, fried foods and tons of sugar. The study pulled data from several other recent meta-analyses, each of which gather data from various studies, to summarize the effects that

5 Ways to Make Smoothies More Satisfying

Get access to everything we publish when you sign up for Outside+. Sipping on a smoothie is one of the easiest ways to pack in some important vitamins and minerals, especially for busy people who don’t have time to sit down for a meal. But as convenient and delicious as smoothies are, drinking them can leave you feeling hungry shortly after enjoying them, depending on which ingredients you include in your concoction. The trick to satisfying smoothies is to make sure you are includ

The Hip-Hop Infused Yoga Flow to Get Your Heart Pumping

ELXR Yoga combines the demanding asanas of Ashtanga Yoga and the cardiovascular elements of Power Yoga with athleticism, alignment, mindfulness, and motivation. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join for free Become a member to unlock this story and receive other great perks. Already have an Outside Account? Sign in A $5

Are These Trendy Health Foods Worth the Hype?

Get access to everything we publish when you sign up for Outside+. Scrolling through your social media feed might tempt you to run out and drop some serious cash on mushroom coffee or an acai bowl, but what among the food porn is just eye candy and what is truly good for you? The trend cycle of healthy, wholesome foods and drinks is in constant flux, and it’s easy to get duped into buying an overhyped product whose only true power is draining your bank account. Still, hopping on boar

How to Strengthen 5 Common Trouble Spots

Get access to everything we publish when you sign up for Outside+. Okay, so first things first — spot reduction is a myth. (Now repeat that until it sticks permanently to your gray matter.) Time and time again it has been proven that you can’t physiologically channel all your weight-loss efforts into melting away a specific area of excess body fat. Think of it this way: You can’t scoop one cup of water out of the center of a lake and expect a divot to remain. The overall water lev

5 Ways to Combat Workout-Related Back Acne

Get access to everything we publish when you sign up for Outside+. If you suffer from acne, you’re in good company. In fact, it’s the most common skin condition in the U.S. and affects an estimated 50 million Americans each year, per the American Academy of Dermatology. We most commonly associate having acne as having pimples on the face, but this pesky condition is unfortunately not restricted to one area of the body. One study published in the Journal of Drugs in Dermatology

The 3-Week Training Plan for All Fitness Levels

We’re a few months into 2022, so we have to ask: Has all the excitement and hope of the new year — setting new goals, changing your mindset and chasing your dream of a perfect body — already dissipated? If you’re feeling that way, you’re not alone. When it comes to fitness resolutions, the statistics predict failure, and a whopping 54 percent of those who make a resolution give it up by June, if not earlier, according research published in the Journal of Clinical Psychology. Other so

The Budget-Friendly 2-Week Meal Plan

Whether you’re grocery shopping for one or trying to nourish a family, food bills can add up fast — especially if you’re consistent with your healthy get-lean diet. After all, wild salmon, grass-fed beef and microgreens don’t exactly fit into a budget-friendly meal plan. But you don’t have to spend a fortune to eat like a champ. You just need to seek out and buy foods with a big nutritional bang for your buck. Harvard researchers found that the price disparity between healthier eatin

The Best Energy-Boosting Supplements (That Actually Work!)

Get access to everything we publish when you sign up for Outside+. It’s true: You can actually clear morning cobwebs without caffeine, sharpen your clarity and concentration, banish afternoon slumps and even work out like a superstar. And no, you don’t need superhuman energy. If you’re feeling tired, sluggish or just plain sleepy, we’ve got your stamina solution – no matter what kind of energy you’re craving. Add some energy-boosting supplements into your daily diet. We’ve

How to Improve the Mind-Muscle Connection

Think back to your last lifting workout — were you 100 percent focused on the task at hand, or were you contemplating what to make for dinner, stewing about work or daydreaming about a vacation? It’s easy to let your mind wander while doing an activity you’ve done a thousand times before (more biceps curls — zzz …), but switching your brain to autopilot could be negatively impacting your results and may be making that elusive mind-muscle connection even harder to establish. “Some f

8 Tips to Build Bigger, Stronger Glutes

Get access to everything we publish when you sign up for Outside+. Warmer weather is just around the corner, which means we’ll be trading our jeans and sweatpants for bikinis and shorts. Sure, having shsapely glutes is great when you peel off some layers, but there are plenty more reasons why growing those muscles is important. Hello, fitness longevity. For starters, strong glutes can help make sure the rest of your lower body and your back stay stable and injury-free. When you have stro

8 Pairs of Leggings We’re Living in Right Now

Get access to everything we publish when you sign up for Outside+. Who doesn’t love a good pair of leggings? Always a workout staple, these humble, comfy pants have become a go-to for everything from hardcore training to lounging at home and even going out in recent years. It’ll come as no surprise that we basically live in leggings over here at Oxygen, and we play favorites. Different styles suit different activities, but there are a few rules that go for any and all workout legging

How to Work Out for Heart Health (Without Boring Cardio)

This group of workouts will get your heart pumping. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join for free Get access to everything we publish when you sign up for Outside+. Heart disease continues to be the leading cause of death in the U.S., claiming 25 percent of lives   as of 2022. And while we often think of heart health as somethi

Should You Exercise While Sick?

Get access to everything we publish when you sign up for Outside+. If you are consistently active, you probably feel strong, healthy and at times utterly invincible. This can make it doubly painful when your body does succumb to illness (which, let’s face it, happens to the best of us!). Not only do you feel icky when you’re sick, but you’re also discouraged from doing the one thing that makes you feel great: exercise.  There are a number of infections we can pick up throughout t

5 Simple Moves to Help Prevent Knee Injuries

Get access to everything we publish when you sign up for Outside+. No matter where you land on the fitness spectrum, there’s always risk of a knee injury that will derail your progress. Unfortunately, knee injuries can plague just about anyone — from beginners to seasoned gym-goers and elite runners, or even in snow sports like skiing. Physically active people are at risk for knee injuries mainly resulting from overuse and improper techniques, as well as direct trauma to the joint. Ove

The Pros and Cons of Virtual Workouts

Get access to everything we publish when you sign up for Outside+. With the world slowly moving closer to a new normal in this post-pandemic era, one can’t help but wonder what to do about a gym membership now that they can actually leave the house. Gyms were hit hard during the height of the pandemic, and while many faithful members have flocked back to their favorite spots, others have embraced their workout-from-home lifestyle with virtual fitness classes.  After all, virtual fitn

5 Reasons You’re Always Hungry After Meals

If you often find that you eat only to notice your stomach screaming in hunger an hour later, you may be left wondering why. Even after a seemingly sufficient meal, it happens to the best of us. Most of the time, you may think hunger and overeating have an obvious cause, like not eating enough fiber and protein or seeing one too many commercials for tempting foods. The reality, though, is the reason you often stare down at a plate where only crumbs remain yet feel unsatisfied can be much

The Minimalist Metabolic Workout

Get access to everything we publish when you sign up for Outside+. There’s something to be said for a pared-down training space devoid of technology, machinery and canned overhead music. With little else to focus on besides your immediate training sesh, your workouts are that much more intense. This entire workout can take place in a 10-foot space of open floor and uses only a bench, a step and some free weights to get the job done. And because these compound strength moves are arranged

4 Ways to Avoid Toxic Positivity in the Fitness Space

Get access to everything we publish when you sign up for Outside+. As soon as January hits, the classic “New Year, New Me” phrase is blasted all over social media and sprinkled throughout everyday conversations. Now that’s not inherently a bad thing, but it tends to come with a lot of pressure to make big changes.  For some people, however, the struggles they face on a daily basis aren’t going to magically disappear because it’s the beginning of a new year — as much as we m

5 Reasons You’re Always Hungry After Meals

If you often find that you eat only to notice your stomach screaming in hanger an hour later, you may be left wondering why. Even after a seemingly sufficient meal, it happens to the best of us. Most of the time, you may think hunger and overeating have an obvious cause, like not eating enough fiber and protein or seeing one too many commercials for tempting foods. The reality, though, is the reason you often stare down at a plate where only crumbs remain yet feel unsatisfied can be much

5 Power Yoga Workouts to Warm You Up This Winter

It's time to generate some heat. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join for free Get access to everything we publish when you sign up for Outside+. It’s winter. It’s cold. You’re stuck inside. If you’re craving a solid sweat session, look no further. All you need is your smartphone (and maybe a yoga mat). These power yoga pr

3 Exercises to Improve Your Skiing

Get access to everything we publish when you sign up for Outside+. In sports-specific training, it doesn’t get much more efficient than exercises that serve as twofers, doing double duty by decreasing injury risk while improving your sports performance. In skiing, the top twofers may be predictable if you’re a veteran on the slopes — but ensuring you’re doing these moves properly can make or break your progress.  Whether you’re hitting the slopes for the first time or your 1,00

The 5 Biggest Reasons You Can’t Stop Eating

You eat, but then an hour later your stomach is screaming. Which may leave tapping into Mr. Google to figure out “Why am I always hungry?” Or perhaps it is too late for such inquiries and you’ve already slam-dunked a pint of Häagen-Dazs.  Most of the time, you may think hunger and overeating have an obvious cause, like not eating enough fiber and protein or viewing too many commercials for tempting foods. The reality, though, is the reason you often stare down at a plate where crumb

7 Recipe Steps You Can Skip for Healthier Eating

Get access to everything we publish when you sign up for Outside+. Often, recipes are designed to be so scrumptious that you can’t wait to share it on social media, but sometimes they include steps that aren’t entirely necessary. In reality, there are often a few recipe steps you can skip — doing so not only will save time , but your food also might even be more nutritious as a result.  Before you start going rogue on a recipe, make sure you have a solid foundation in the kitche

12 Low-Sugar Chocolate Treats for Valentine’s Day

Get access to everything we publish when you sign up for Outside+. During the month of love, chocolate is inescapable. Come Valentine’s Day (or let’s be honest, really any day) you can’t go wrong adding some chocolate to the mix — at least for your psychological well-being. But most chocolate-laced products on the market are nutritional duds full of sugar, sketchy fats and mystery ingredients. And that includes virtually any chocolate morsels stuffed into a heart-shaped box.  B

Why Oranges Are the Winter Superfruit You Should Be Eating

Get access to everything we publish when you sign up for Outside+. When the weather starts to dip and we start pulling out our winter sweaters, many of us start to bring more typical winter foods into our kitchens. From cozy soups to tart cranberry treats, there are some standard go-to foods that grace our dinner plates once the winter months are upon us.  But one shining star of the winter produce aisle that can sometimes fall off peoples’ radar? The humble orange, a true wi

9 Stretches and Exercises to Combat “Text Neck”

Get access to everything we publish when you sign up for Outside+. One thing’s for certain in the 21 st century: You likely spend a great deal of time looking at your computer and your phone screen throughout the day. Maybe you’re doing that right now as you read this story. And all that time spent looking downward at a screen may contribute to “text neck.”  Neck pain is a fairly common physical ailment — a study published in the Brazilian Journal of Physical Therapy

All You Need Is a Blanket for This Strength-Building Yoga Routine

Get access to everything we publish when you sign up for Outside+. Most of the time when a teacher tells you to grab a yoga blanket, it’s for padding or warmth. This sequence will get you warm for sure. But here, you’ll use the blanket to develop strength—targeting muscles that don’t typically get much attention in a traditional yoga practice. This yoga class uses four supersets of two alternating exercises for a designated rep count — sound familiar, gym rats? For each set, go r

The 30-Minute Core Crusher Workout

You could go about a core workout in one of two ways. On one hand, you could ramp up your reps while doing a who’s who of proven abdominal burners like crunches, reverse crunches, leg lifts, rope crunches and every other manner of bringing point A (your sternum) toward point B (your hips) until your core cries for mercy.  Hey, if you’re a fan of that sort of intensity and wall-to-wall action, why not? For those who aren’t so enamored with crunches and raises, though, there is anoth

How to Improve Spine Health and Boost Performance

Get access to everything we publish when you sign up for Outside+. Maintaining spinal integrity during exercise is paramount, but keeping your spine safe goes beyond the simple directive of maintaining good posture when performing big or heavy movements. It also expands into programming, workout timing and more. Here’s how to keep your spine safe and healthy from top to bottom and improve your results in the process. Cervical Spine Without your cervical spine, you’d lose your head —

7 Healthy Travel Snacks That Are Dietitian-Approved

Traveling and eating well doesn’t always go hand in hand. Between flight delays and long days in the car,  traveling  can make it difficult to find a fresh salad or grilled piece of fish at mealtime. And oftentimes, grabbing a quick bag of chips or a bottle of soda as a snack can be commonplace, thanks to the unhealthy food choices typically available at gas stations and snack kiosks.  That’s why having some  healthy travel snacks  in tow when you are hitting the road or heading

The Old-School Bodybuilding Back Workout

People might think bodybuilders spend far too much time looking in the mirror, but there’s a good reason for their perceived narcissism… that is, developing a show-ready physique requires constantly assessing every muscle, small and large, to ensure everything is developed and in proportion. The best bodybuilders, of course, also know another secret: That is, to never forget to turn around and check out their back while they’re at it. “Everyone else sees our back all the time, whil

A Marathoner Runner’s Go-to Leg Exercises

Get access to everything we publish when you sign up for Outside+. Strong leg muscles are vital for success in running, whether your run of choice is a speedy road race or a 100-mile ultra marathon. It’s crucial to focus on strength building to prevent injury and improve your skill on various terrains. The muscle groups runners most commonly use are quadriceps, hamstrings, glutes, lower back and core.  There are a variety of ways to strength train as a runner. Finding what works for yo

How to Prevent Runner’s Knee

Get access to everything we publish when you sign up for Outside+. Whether you’re an off-road junkie, pavement pounder or treadmill addict, chances are you’ve experienced sore knees. All that high-impact activity doesn’t necessarily wear down your cartilage, however. Runner’s knee — one of the most common ailments to affect runners and athletes — is felt as pain on the back of the kneecap due to improper patellar tracking. If achy, wonky knees have been sidelining your workouts

Anna Victoria on Her Postpartum Fitness Journey

Get access to everything we publish when you sign up for Outside+. Anna Victoria has 1.1 million followers on Instagram, a thriving fitness career and a brand new baby. Women from across the country look to her for advice, inspiration and as a “superhero” fit mom. But you don’t always see the trials and tribulations that come before the end result. Victoria began her fitness journey in her early 20s when she was suffering through digestive issues that landed her in the ER. “I was t

8 Nutrients You Need for Healthy Hair Growth

Get access to everything we publish when you sign up for Outside+. Wondering why your formerly healthy hair is now thin — even sparse? Shedding is a normal part of the hair growth cycle, so some hair loss is natural. But interruptions to this cycle — from stress, hormonal shifts, illness, scalp inflammation, even aging—can impede  growth and hurry the loss of hair. Lack of vitamins, minerals, protein, and other key hair-nourishing nutrients can hamper hair growth and promote sheddin

The 30-Minute Leg Superset Workout

Squeezing a complete, well-rounded leg workout into just 30 minutes can be a challenge, we admit — even more so if you tend to give added attention to that all-important booty during your typical session. The trick to optimizing your efficiency without compromising your results? Choosing exercises that do triple duty by engaging the quadriceps, hamstrings and glutes all in one, such as squats, Bulgarian split squats and lunges. The 30-Minute Leg-Blasting Workout “This is a killer, qu

5 Keys to Forming Good Habits That Last

Get access to everything we publish when you sign up for Outside+. Our habits shape our lives, but forming good ones, shrugging off bad ones and inciting positive change — those are the tricky parts. But the good news is habits are a popular topic, so there’s plenty to turn to on your quest for consistency. We sourced some solid experts and delved into the research to compile a comprehensive collection of advice that will help you create positive, life-altering habits — habits that c

Tabata Quest: Final Check-In

Tabata-believe it! The Tabata Quest has finally come to a close. This is the final check-in! Right now, you should have much more endurance and have a handle on Tabata. You might even be feeling all the proven benefits to Tabata — in a 2013 study by  Trusted Source , people who did a 20-minute Tabata workout consistently improved their cardiorespiratory endurance and burned more calories than usual. Here’s your last check-in with Angela Gargano: 0 seconds of 28 seconds Volume 90%

5 Flavorful Spice Blends to Add a Health Boost to Your Meals

Get access to everything we publish when you sign up for Outside+. Even your favorite dishes can feel tired when you’ve hit repeat on them a few too many times. But the solution when caught in a bland culinary rut can be simple: Shake things up with spices from around the world.  In medieval times, well before refrigeration was a thing, spices helped preserve meat and mask the taste of foods if they had surpassed their best before date. And of course, they were as treasured then as t

11 Grown-Up Ways to Sneak More Veggies Into Your Diet

It’s easy to pull one over on kids and sneak in more veggie variety by way of cauliflower mac and cheese or mashed parsnip in with their potatoes. But adding veggies to foods you’re already eating is a legit strategy for grown-ups, too. Of course, they aren’t actually hidden since you’re the one responsible for cooking — and we don’t recommend deceiving adults by sneaking ingredients in their food. But that doesn’t mean you can’t boost the nutrition content of your favorite mea

How to Stretch Your Hamstrings Safely

Get access to everything we publish when you sign up for Outside+. Go to any search engine and type, “How to stretch your hamstrings.” How many different answers pop up? How many stretches have you tried? You might even see a few search results telling you to stop stretching your hamstrings altogether — so, what are you supposed to believe? Why You Should Stretch Your Hamstrings Hamstrings become tight and short for many reasons. That includes everything from sitting long hours

Can You Really Boost Your Metabolism?

When most of us think about metabolism, we associate it to weight — if you’re looking to boost your metabolism , it’s often with the goal of weight loss in mind. While it’s true that metabolism is a factor that influences weight loss or gain, that’s hardly its only function. Put simply, your metabolism is the chemical processes that occur in your body to convert the food that you consume into energy, which you can use to breathe, move, think, perform physical activities and fun

4 Exercises to Strengthen Bad Knees

Get access to everything we publish when you sign up for Outside+. Are your knees grumpy and pretty vocal about it? Knee pain is one of the most common physical ailments, with about 25 percent of adults being affected, according to a study published in the American Family Physician Journal. That same study reported that knee pain has increased by 65 percent over the past 20 years and that close to 4 million people visit their primary care doctors to address knee pain. But there’s hope. B

Jaclyn Cordeiro on Striving for Progress, Not Perfection

Get access to everything we publish when you sign up for Outside+. Our newest Oxygen Ambassador, Jaclyn Cordeiro, is a force to be reckoned with. She grew up with two older brothers and quickly learned the term “survival of the fittest” in her household. Cordeiro also played every sport she could: soccer, Taekwondo, boxing and more. She attended the University of Windsor, earning a bachelor’s degree in science and honors in nursing. “[When] I ventured into the world of weight lifti

5 Topics to Set Boundaries Around in 2022

Get access to everything we publish when you sign up for Outside+. If you’re feeling particularly overwhelmed, know that you’re in good company. We’re entering year three of a global pandemic and have had to live well outside what has long been the realm of “normal” for most of us. It’s no surprise we feel out of control, to say the least, and are craving more of a consistent schedule that brings us peace of mind.  One of the best ways to achieve this desirable well-being i

The Staples Every Runner Needs in Their Pantry

Keep a good mix of carbs, proteins, and fats on-hand to make life a little easier. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join for free Get access to everything we publish when you sign up for Outside+. In an ideal world, we would all have the time to plan, shop, and prep our meals and snacks for the week. The reality is, most of us runne

The Fit Woman’s Guide to Body Fat

Get access to everything we publish when you sign up for Outside+. Your jeans are looser than ever, you’re hearing compliments about your buff arms and you’re seeing muscles in new places. But the scale hasn’t budged and your body mass index, or BMI, suddenly places you in the overweight category. What gives? BMI Is Not a Body-Fat Calculator The BMI formula — a simple calculation based on your height and weight — has been around since the mid-1800s, but only in the last few decad

How to Conquer Stress Eating

Get access to everything we publish when you sign up for Outside+. Your job, family commitments and other stresses collide into a great big bundle of stress. Forty-three percent of Americans say stress causes them to either overeat or choose unhealthy foods, according to a poll done by the American Psychological Association. “Food and the act of eating is soothing for most people,” says Joyce Corsica, Ph.D., Associate Professor and Clinical and Health Psychologist at Rush University Me

Got IT Band Pain? Try These 6 Warm-Up Exercises

Do you make a daily effort to roll your IT bands, but feel frustrated by continued tension and pain? You’re not the only one, because the foam roller alone simply isn’t the right tool to fix this problem. Learn why, and try the exercises in this article instead. Done all together, they make a great 6-minute pre-workout routine for your lower-body and cardio days. First off, let’s talk IT bands. IT band stands for iliotibial band. It is not a muscle, but rather a fascia that runs down the

4 Tips for Sticking to a Fitness Routine Without Support

Get access to everything we publish when you sign up for Outside+. It would be great to live in a world where fitness is celebrated every minute of every day. Unfortunately, many of us have friends and family who are, shall we say, less than enthusiastic about our fitness journey. Your friends bail on you when you try to plan a gym date, and your family groans and rolls their eyes every time you fill your plate with veggies and chicken.  If you are finding that sticking to a fitness r

Why Health Experts Want You to Try Intuitive Eating

Get access to everything we publish when you sign up for Outside+. Chances are that most of us have been on a diet at some point in our lives. Whether it was a low-carb, low-fat or low-calorie diet, we tried it and restricted ourselves of many different foods. In the long run, that can create problems with our self-esteem and relationship with food . That’s why two dietitians decided it was time to stop the dieting and create a new approach called “intuitive eating.” What Is In

Why You Shouldn’t Feel Guilty About Eating Processed Foods

Get access to everything we publish when you sign up for Outside+. Processed foods have a bad reputation. They’re seen as unnatural or unhealthy, but processed foods deserve a place on your table. How else would you get vegetables in February in Minnesota or dinner on the table before 11 p.m.? There’s no reason to feel even a little remorseful about accepting help from processed or prepared foods. Processed foods can help prevent food insecurity and vitamin deficiency while getting mea

Tabata Quest: Midpoint Check-In

Become a member to unlock this story and receive other great perks. Already have an Outside Account? Sign in A $500 value with everything in the Print + Digital Plan plus 25+ benefits including: Member-only content on all 17 publications in the Outside network like Vegetarian Times, Better Nutrition, Yoga Journal, Outside and more More than 100 diet-specific meal plans Today’s Plan training platform with customized programs Exclusive discounts on gear, travel, and race-entr

Master Class: 5 Steps to the Perfect Bench Press

We’ll admit, when we first conceptualized the “Master Class” series for Oxygen, we debated whether we should even bother to include the classic bench press. After all, we’ve heard from women time and again that they tend to avoid this particular exercise, with reasons ranging from the aesthetic — the fact it targets the pecs, which aren’t really all that visible anyway on a female physique — to the simple fact that bigger breasts can complicate the range of motion. Add to that th

Flexibility Versus Mobility: What’s the Difference, and Why Does It Matter?

Get access to everything we publish when you sign up for Outside+. With the rise of social media, functional training and creative exercises, the distinction between the terms “flexibility” and “mobility” have become blurred. So which are you training, and more importantly, does the type of training you’re doing support your goals? Let’s look at the differences and how to train for each. Then, you can decide whether flexibility or mobility training (or both!) supports your fitn

2 HIIT Routines to Try at Home and the Gym

Get access to everything we publish when you sign up for Outside+. Have you heard people talking about their latest “hit” workout and wondered whether it was some new kind of boxing class? Actually, the term is HIIT, which stands for high-intensity interval training. This style of training means alternating short periods of intense aerobic exercise with less-intense recovery periods. If you haven’t tried it yet, you’re missing out on a fun workout that yields quick results. “In m

Anzan Alaimo: The Oxygen Challenge 7 Winner

Get access to everything we publish when you sign up for Outside+. (Photo: Cory Sorensen) Longtime Oxygen reader Anzan Alaimo flipped through the glossy pages of the magazine for years, impressed by the women who graced the cover as winners of the Oxygen Challenge. But she was never truly inspired to take action. “I remember looking at the winners, thinking it was neat that they were regular women,” she said. “But I didn’t think it was for me.” It wasn’t until Kayla San

5 Foods Dietitians Say You Should Avoid — and What to Eat Instead

As humans living in the 21st century, our options are almost limitless in almost every category — especially when it comes to food. While our ancestors used to have to forage and hunt for every meal, we can simply stop at a fast-food joint, a convenience store or the grocery store to pick up whatever our hearts’ desire.  The ease with which we can access food is only the tip of the iceberg. It’s also the technology that has been put in place to transform foods from a natural state of

5 Healthy Hot Drinks for Chilly Days

Whether you like it or loathe it, sweater weather has now taken its hold. This means your appetite for cold brew coffee and iced tea has likely waned. But it’s important to keep drinking your fluids to maintain hydration, especially if you’re keeping up with a rigorous fitness routine. One of the best ways to drink up on chilly days and evenings is to gravitate toward hot drinks that can help you feel all cozy inside. But the key is to steer clear of the plethora of ultra-sugary, calori

Oxygen Challenge 7’s Biggest Transformation: Carmen Pacheco

Get access to everything we publish when you sign up for Outside+. Meet Oxygen Challenge 7’s Biggest Transformation winner, Carmen Pacheco! Age: 48 Location: Brooklyn, New York Occupation: Independent Contractor/Entrepreneur Team: Both When Carmen Pacheco signed up for The Oxygen Challenge 7, she hadn’t properly exercised in over a year. For a variety of reasons, including the Covid-19 pandemic lockdown and poor nutrition habits, Pacheco had gained more than 20 pounds s

Oxygen Challenge 7’s Fittest Mom: Kerry Bronson

This supermom managed to complete the Oxygen Challenge 7 and get killer results all while raising her three children — including actively breastfeeding the newest addition to the family! Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join for free Photo: Courtesy Kerry Bronson Get access to everything we publish when you sign up for O

6 Stretches to Improve Total-Body Flexibility

Get access to everything we publish when you sign up for Outside+. In fitness, muscles tend to get all the glory. Not surprising, considering we’re visual creatures, and besides, a well-defined hamstring tie-in looks darn good. But if you want to understand how to move more efficiently, prevent injuries and get stronger, you need to look beyond your glutes — and triceps and biceps and quads — and consider the admittedly less sexy, but equally important counterpart, the fascia. Fasci

7 Dry January Don’ts, According to Health Pros

Get access to everything we publish when you sign up for Outside+. January usually comes with a slew of health goals that we intend to carry into the new year. One of those, for many, is what’s come to be known as “ Dry January ,” essentially a commitment to give up alcohol completely for the 31 days in the first month of the year. This sobriety challenge, which got its start in England close to a decade ago, has been catching on in the U.S., with an estimated 1 in 7 Americans par

Oxygen Challenge 7’s Best Masters Athlete: Debbie Mamczak

Mamczak's childhood dream comes true with this OC7 title! Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join for free Photo: Courtesy Debbie Mamczak Get access to everything we publish when you sign up for Outside+. Meet the Oxygen Challenge 7’s Best Masters Athlete (40+), Debbie Mamczak! Age: 47 Location: Granger, Indiana

6 Compound Movements for Biceps and Triceps

Get access to everything we publish when you sign up for Outside+. What’s the difference between compound movements and isolation exercises? We’ll tell you: Compound exercises are multi-joint movements that work more than one muscle group at a time. Isolation movements are the opposite and work only one muscle or muscle group. There are benefits to both! Isolation movements are great when you want to target one specific area of the body and compound exercises help you increase the amou

5 Ways to Jump-Start Your Fat Loss

Get access to everything we publish when you sign up for Outside+. Many women who start a wellness journey have a goal of “fat loss,” and they assume that the best approach is to exercise more and eat less fat — a formula that seems logical and intuitive. In reality, the process is much more complex, and it also depends heavily on individual differences and needs.   “Eliminating fat from your diet and exercising too much will likely work against your goals,” explains Mahri

4 Mobility Exercises for Better Joint Health

Get access to everything we publish when you sign up for Outside+. Have you ever wondered how many workouts your body will endure in your lifetime? While this may seem like an odd question to contemplate in our 20s, 30s and 40s, it’s an unfortunate fact that our joints generally wear out before our muscles. Therefore, joint pain and stiffness are top reasons why people quit fitness altogether. Expensive supplements might seem like the only answer for joint longevity, the reality i

3 Tough Supersets for a Tighter Core

Get access to everything we publish when you sign up for Outside+. Training your abs but neglecting your lower back is like going out in the sun without loading up on sunscreen: you might be able to get away with it for a little while, but your reckless ways will soon catch up with you – and the results won’t be worth it. It may sound like a scare tactic, but would you prefer chronic lower-back pain and a protruding stomach? Didn’t think so! Supersetting abdominal exercises and those

The 28-Day New Year Kick-Start Workout Plan

Looking to jump-start your fitness goals in the new year? Commit yourself to this four-week program to take you into 2022 feeling stronger, leaner and more mobile. Over the course of this plan, you’ll use elements of progressive overload, compound movements, functional training, mobility and stabilization exercises to create an amazing base for your goals this year no matter where you’re at now. The foundation of the program includes three strength-based days and two metabolic conditioning

This Surprising Effect of Exercise May Help Fight Inflammation

Get access to everything we publish when you sign up for Outside+. A tough workout, a long run or a gentle yoga flow can leave you feeling reinvigorated and even relaxed. But if you’ve ever felt a little, well, “high” after working out, you might not be imagining it. It turns out that science has pinpointed some unique benefits that come with regular exercise – and getting your body moving just might be equal to taking a little CBD. While CBD doesn’t actually give you a mariju

Keep the Pace This Winter With These 7 Running Must-Haves

Get access to everything we publish when you sign up for Outside+. You may think running requires nothing but two shoes, but you’d be wrong. Sort of. The right running gear can make or break your training, especially when it comes to tackling different types of terrain and weather, tracking your progress and finding apparel feels comfortable on your long runs. Here are the running go-tos that make us want to pick up the pace! 7 Running Must-Haves 1. Sprints Running Hats (Photo: Spri

5 Pigeon Pose Variations to Loosen Up Your Legs

Get access to everything we publish when you sign up for Outside+. Pigeon Pose is a great stretch for your hips and lower back, but not everyone can fold up like origami. And forcing yourself into the pose can put undue strain on your knees, ankles or hips. Use these five variations to increase your range of motion safely and effectively. Choose one and try to hold the pose for 10 deep breaths on each side. Soon enough, you’ll free your hips and fly the coop.  1. 90/90 (Photo: Sean

Always Hungry Before Bed? Here’s Why, According to Nutritionists

As humans, we’ve grown accustomed to eating at the same times each day — usually in the morning for breakfast, in the early afternoon for lunch and in the evening for dinner, with a few snacks thrown in between. But if you’re like most humans, you’ve also experienced hunger outside the realm of these social structures — maybe even late into the evening around the time you’d normally head to bed. Despite what you’ve probably heard, eating before bed is not necessarily bad, but it�

Want to Crush Your 2022 Fitness Goals? Start With Dry January.

While any month of the year can be alcohol-free, catchy monikers like Sober October and Dry January offer people solidarity and motivation to try a stretch of sobriety. And the benefits are clear: better sleep, lower blood pressure, no hangovers. Moreover, says fitness trainer Elise Young, the mental clarity that comes with sobriety can be a secret weapon for making fitness progress. Here are five of Young’s best tips for nailing Dry January this year. 1. Find Your Why When making any lifes

How To Stop Obsessing Over Calories

Get access to everything we publish when you sign up for Outside+. On the eleventh day of Christmas, Oxygen gave to me… The third episode of Annie’s Advice! In this series, Annie Cooper (CPT CN) sits down to chat openly and honestly about fitness and wellness topics. Cooper was a track and field and cross country star in college at Florida Atlantic University. Her areas of expertise include (but aren’t limited to) personal training (weight training), nutrition, running, fitness model

Yoga Flow with Holiday Music

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6 Signs You’re Not Eating Enough

Get access to everything we publish when you sign up for Outside+. When people adopt a healthy lifestyle, they often focus on habits like eating nutrient-packed foods and limiting saturated fats. But one important factor of eating healthfully that is often overlooked is making sure that you are actually eating enough food. Sure, eating a diet rich in fruits, veggies, nuts and other good-for-you foods is incredibly important, but if you are undereating, you may be doing your body a disservi

6 Killer Drop-Set Combinations to Exhaust Your Muscles

Get access to everything we publish when you sign up for Outside+. “Going in one more round when you don’t think you can, that’s what makes all the difference in your life.”  We don’t end up quoting legendary celluloid pugilist Rocky Balboa too often at Oxygen, but this one seemed kinda apropos, considering the topic. That’s because while he may have been making a point about boxing (and beyond), he could have just as easily been talking about weight training. That is, squeez

9 Key Running Safety Tips

October is National Pedestrian Safety Month, but for runners, it’s top priority year-round. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join for free Get access to everything we publish when you sign up for Outside+. It’s not lost on runners how important it is to have access to safe streets and sidewalks while training. Running is hard en

Health News Roundup: Fall 2021

Get access to everything we publish when you sign up for Outside+. The Fido Factor When the pressure’s on, chilling with your dog might help: Researchers at Washington State University found that students who have pet therapy dogs improved their planning and thinking skills over a four-week period. The sessions helped the students relax and rebound from feeling overwhelmed and sharpened their ability to concentrate more effectively than traditional stress-busting techniques. As a bonus

9 Mood-Boosting Foods to Add to Your Diet

A lot of us turn to food as a way to fill an emotional void, but in an inverse reaction, the very food you’re hoping will give you comfort could actually be making things worse: According to the Journal of Affective Disorders, those who eat a poor diet are 40 percent more likely to have major depressive episodes as compared to those who eat healthier. And, vice versa, a study published in the Journal of Consumer Psychology found that being in a negative frame of mind increases your propensit

The Quick-Hit Full-Body Medicine-Ball Workout

Working out doesn’t have to be complicated — and on days you’re super busy without the time needed to get to the gym, it doesn’t have to be. This medicine-ball workout proves it.  This routine, designed by Samantha Parker, C-IAYT, E-RYT 500, yoga therapist, kinesiophobia cognitive and movement specialist, and CEO of Neoteric Movement Systems , just requires one medicine ball , a sturdy wall and enough space to roll out a yoga mat if you want one. “These movements mimic ma

Can You Take All Your Supplements at One Time?

Get access to everything we publish when you sign up for Outside+. Most of us try to get our fair share of nutrients from our diet alone, but it’s not uncommon to have trouble getting your fill. In fact, research has shown that as many as 90 percent of the U.S. population has a diet lacking in at least one type of dietary nutrient. That may be why an estimated 77 percent of Americans are now taking a nutritional supplement , per the Council for Responsible Nutrition . Thes

5 Gifts on Our Fitness Wish List

Oxygen's assistant editor shares some of the top fitness gifts this year. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join for free Get access to everything we publish when you sign up for Outside+. Growing up, my parents always told us a rhyme when it came to presents. They’d say on Christmas morning we’d get, “Something you want, somet

Quick Yoga Session for Anywhere, Anytime

Get access to everything we publish when you sign up for Outside+. Oxygen Ambassador Andrea Schwartz lives by this mantra: “You are only one workout away from a good mood.” As a yogi, ACE-certified personal trainer, group fitness instructor, health coach and nutrition specialist, you’d think her day would be too busy to settle in for a self-care session of yoga. However, she always finds the time. “I live, eat and breathe fitness! I am passionate , energetic, and I want to help mak

10 Poses to Build Strength & Stability in Your Core

Mention the word “core” in a yoga setting and an array of responses typically follows. Some students will instinctively think of chiseled abdominals. Others will contemplate a dreaded abs exercise. Many will take it as a prompt to cultivate concentration, calm, or even their sense of personal integrity. Although the concept of “core” is common in classes, an explanation of its intended meaning is often missing. See also: 5 Poses to Strengthen Your Lower Back and Core—Without Standin

Holiday High-Intensity Ab Circuit

Get access to everything we publish when you sign up for Outside+. Everyone knows about Santa Claus holds his big old belly when he gives a hearty, jolly laugh. While humor and holiday cheer may not be our expertise, we’re real good at giving you something else that’ll make you clutch your abs. Oxygen Ambassador Tanya Lehman delivers, not a big bag of gifts, but an ab circuit! You can see the full video how-to HERE! Exercise Reps Rest Burpees with knee tucks 45 seconds 10 secon

Burpee Fitness Quest: Midpoint Check-In

Check in with Angela Gargano on your way to maximize your burpees. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join for free Become a member to unlock this story and receive other great perks. Already have an Outside Account? Sign in A $500 value with everything in the Print + Digital Plan plus 25+ benefits including: Member-on

Amelia Ricci’s Protein Muffins

Get access to everything we publish when you sign up for Outside+. Oxygen Ambassador Amelia Ricci has these plenty of these protein muffins around during the holidays! They’re perfect for an on-the-go snack, a warm-out-of-the-oven treat for guests and a protein-packed breakfast. Amelia Ricci’s Living Beauty Protein Muffins Makes 12 Ingredients 1 medium banana 150g blueberries and raspberries 70g rolled oats or quinoa (for gluten-free) 60g protein powder 2 teaspoons cinnamon 2 tb

Macro-Friendly Edible Sugar Cookie Dough

Get access to everything we publish when you sign up for Outside+. Looking to satisfy your sweet tooth without straying too far from your healthy diet? Try Oxygen Ambassador Hannah Dawson’s recipe below. Ingredients (makes 5 servings) 1 tbsp of butter or coconut oil, melted and slightly heated 1/2 cup Kodiak waffle and pancake mix 1 tbsp vanilla protein powder (whey or vegan) 1/4 tsp almond extract 1 1/2 tbsp sugar of choice (monk fruit/stevia/coconut sugar) 2 tbsp nut milk of choice

8 Common Diet Myths Debunked

Get access to everything we publish when you sign up for Outside+. When it comes to eating healthily — how to do it, when to do it, why to do it — there is no shortage of diet myths and old wives’ tales in widespread circulation. Perhaps you heard that eating celery results in a net loss of calories or that the grapefruit diet is your ticket to keeping fat at bay. While some myths are easy to spot, other diet myths are more difficult to suss out and can lead to a serious case of diet

Healthy On-The-Go Snacks to Keep Your Energy Up

Get access to everything we publish when you sign up for Outside+. Oxygen Ambassador Amelia Ricci has her hands — and her plate — full most of the time, and the holidays only add to her busy schedule. As a certified fitness expert, Pilates and yoga trainer, IFBB bikini competitor and mother of two, Ricci is alway moving. Therefore, she knows the importance of staying fed and fueled between bigger meals. “Life gets super busy during the holiday season,” she says, “and sometimes,

7 Medicine-Ball Moves to Boost Athletic Performance

Need some new exercises to spice up your programming? These seven medicine-ball moves each train one or more different facets of fitness and performance, making you a better, more efficient athlete. Sprinkle them throughout your training week or try the suggested Sporty Girl’s Medicine-Ball Workout: It’s the ultimate fitness prescription. The Exercises 1. Single-Leg Slam Agility | Balance | Coordination Model: Courtney Stice (Photo: Sean Michel) Stand with your feet shoulder-width

6 Mistakes to Avoid During Your Glute Workouts

Get access to everything we publish when you sign up for Outside+. These days, who doesn’t want to grow their glutes — or at the very least, walk out of the gym with a “booty lift”? Plus, there are so many good reasons to train your glutes aside from looks. If the focus of your workouts has been to increase glute activation, not only for aesthetics but for injury prevention, you’re in the right place.   As an increasingly sedentary population, our backsides have become lazy (fo

Heidi Powell’s Banded Glute Workout

Get access to everything we publish when you sign up for Outside+. Heidi Powell literally created something out of nothing when it comes to her glutes, a transformation that she herself describes as “mind-blowing.” This workout represents a compilation of her favorite movements and how she incorporates bands to increase the difficulty level of each set. “I truly believe that the biggest difference in my booty came about when I started banding my moves,” says Powell, who incorporate

The Partner Ab Workout for Core Strength and Stability

Get access to everything we publish when you sign up for Outside+. Abdominal training tends to be a lonely endeavor. We’ll do bench presses, seated presses, squats and even curls with someone in tow who can give a spot and motivate us past sticking points — but then we take our mat and tuck off to a corner by ourselves to pump out sets of crunches, leg lifts and planks. Our response to that is, Why not have a training partner for abs? Grabbing a friend or significant other to train you

4 Healthy Frozen Foods That Rival Fresh Ingredients

Get access to everything we publish when you sign up for Outside+. Historically, frozen foods have gotten a “meh” rating from nutrition experts and consumers alike. Think of the freezer-burnt TV dinners that always seem to taste a bit “off” and many of those other packaged options that are laced with sugars, sodium, refined grains and questionable fats. Not to mention the ingredients that sound like they belong more in a chemistry lab than your freezer. But that’s not to say tha

6 Things to Bring on Your Holiday Travels

Get access to everything we publish when you sign up for Outside+. Oxygen Ambassador Tanya Lehman is looking to do some traveling this season — but she’s not looking to completely forgo fitness and health. Lehman, an ACSM-certified personal trainer and owner of Mindful Bodies, has three must-haves to pack for the holiday traveling season. 1. On-the-Go Workout Equipment Sometimes your lodgings will have all you need to get a solid workout in, but that’s often not the case. There ar

‘No Sweat’ Holiday Sweepstakes Official Rules

Get access to everything we publish when you sign up for Outside+. Promotion Period: December 6, 2021, through December 13, 2021. NO PURCHASE NECESSARY TO ENTER OR WIN. A PURCHASE OR PAYMENT OF ANY KIND WILL NOT INCREASE YOUR CHANCES OF WINNING. VOID WHERE PROHIBITED BY LAW.     ELIGIBILITY : The MEMBERSHIP GIVEAWAY (the “Promotion”) is open only to residents of the fifty United States and the District of Columbia who are 21 years or older, at time of entry. Employees of Spons

What Is Ego Lifting — and Are You Guilty of It?

Get access to everything we publish when you sign up for Outside+. We have all noticed the guy in the weight room reaching for the all-too-heavy dumbbells or sliding enough 45-pound plates on the Olympic bar to stock a Williams Sonoma, only to struggle — embarrassingly so — to eke out a terrible rep or two. It makes you wonder whether he’s actually training to improve his physique or just trying (and failing) to show off. There’s a name for that behavior. It’s called “ego lifti

5 Ways to Stay Fit Over the Holidays

Five easy ways you can keep your gains in mind around the holidays. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join for free Get access to everything we publish when you sign up for Outside+. I love the saying, “Failing to plan is planning to fail.” If you don’t want to lose all the hard work you’ve put into your training plan thus f

Fitness Quest: Learn to Love Burpees in 30 Days

Burpees are easily one of the most hated exercises among fitness aficionados because they truly put your body through a mental and physical test. But what if we told you that you could learn to love them? That’s right — not just tolerate, but love them! When it comes down to it, we tend to dislike the movements we aren’t so great at, and burpees are a complicated move. For these 30 days, we’ll continue to build up your strength and endurance so that you can breeze through burpees and

7 Poses to Help Release Those Tight Hamstrings

Stretch and soothe these important muscles with classic yoga poses. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join for free Get access to everything we publish when you sign up for Outside+. Whether you’re doing an intense exercise such as lifting or running or a sedentary activity, like sitting at a desk for long periods of time, you’r

Oxygen Live Workout: Total-Body Circuit with Janelle Trujillo

Register here for a 30-minute live workout with Janelle Trujillo on December 8 at 12:30 p.m. EDT (9:30 a.m. PDT). If you’re unable to attend this event live, we will post the workout here for on-demand viewing post-event. Join Oxygen coach Janelle Trujillo for a total-body workout that’s sure to leave you sore. Oxygen Live Workouts No matter how dedicated you are to your goals, it always helps to have something to hold you accountable. Our weekly live workout series with coaches San

5 Foods for a Healthier Gut

Get access to everything we publish when you sign up for Outside+. We all know that exercise and eating healthy are simple ways to achieve better health, but as it turns out, your gut health might have more to do with your overall health than just weight loss, gain, or maintenance.  The association between gut microbiomes (the enormous communities of bacteria in your digestive tract) and improved well-being has been highlighted in numerous studies in recent years — for example, benev

23 Fitness and Wellness Gifts for the Women in Your Life

Get access to everything we publish when you sign up for Outside+. It’s safe to say that health, wellness and workouts are top of mind for everyone this holiday season and as we head into 2022, and that means gift giving might look a little different this year. Sure, the latest gadgets and gizmos will always be low-hanging fruit, but how about setting your loved ones up for success in the gym, the kitchen or during at-home workouts as we enter a new year? We’ve compiled a collection of

The Ultimate Bodyweight Workout for All Fitness Levels

Get access to everything we publish when you sign up for Outside+. Seems like it should be easy — being able to move your body around in space — but anyone who has ever tried to do a dead-hang pull-up can attest to the fact that, no matter what you weigh, bodyweight exercises are among the hardest around. They are also some of the most adaptable, and you can create a kick-ass workout with only your personal collection of 37 trillion cells and some gumption. Most bodyweight workouts con

Lara’s Obsessed-With List: Fall 2021

From sports bras to supplements, here are a few of Lara's favorite things! Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join for free Get access to everything we publish when you sign up for Outside+. If you’re familiar with Oxygen, you know that Editor-in-Chief Lara McGlashan shares her favorite health and fitness products in each issue. Th

Oxygen Live Workout: Sweat It Out With Sandra Jersby

Register here for a 30-minute live workout with Sandra Jersby on December 1 at 12:30 p.m. EDT (9:30 a.m. PDT). If you’re unable to attend this event live, we will post the workout here for on-demand viewing post-event. If you’re feeling a little lazy (and maybe a bit bloated) after Thanksgiving, you’re certainly not alone — and we’re right there with you. Join coach Sandra Jersby for a kick-ass 30-minute workout to get back on track. Oxygen Live Workouts No matter how dedicated

22 Fitness and Wellness Gifts for the Women in Your Life

Get access to everything we publish when you sign up for Outside+. It’s safe to say that health, wellness and workouts are top of mind for everyone this holiday season and as we head into 2022, and that means gift giving might look a little different this year. Sure, the latest gadgets and gizmos will always be low-hanging fruit, but how about setting your loved ones up for success in the gym, the kitchen or during at-home workouts as we enter a new year? We’ve compiled a collection of

5 Reasons to Add Tai Chi to Your Exercise Routine

Get access to everything we publish when you sign up for Outside+. Adding physical activity to your day isn’t all about being drenched in sweat while lifting heavy weights or running intervals on the treadmill . In fact, meeting the Center for Disease Control and Prevention’s recommendation of doing muscle-strengthening activities two or more days per week doesn’t require dumbbells at all. Let us introduce tai chi (pronounced TIE-CHEE), a gentle but effective practice that can

The 30-Day Holiday Season Meal Plan

Worried about holiday weight gain? Stay the fit course with this 30-day meal plan. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join for free Become a member to unlock this story and receive other great perks. Already have an Outside Account? Sign in A $500 value with everything in the Print + Digital Plan plus 25+ benefits includin

Common Training Mistakes for 4 Main Muscle Groups

Get access to everything we publish when you sign up for Outside+. You train hard, rest well and fuel your body to a tee. Yet suddenly your results stall, regardless of your tenacity and dedication. Since you’re doing everything correctly in terms of scheduling and periodization, you’re most likely not overtraining. However, when it comes to form or function, the training that you are doing may be imperfect. Time for some quality control to make sure you’re not self-sabotaging with t

8 Medicine-Ball Exercises for a Total-Body Workout

You don’t need to have an entire arsenal of equipment to your name to get a good workout in. In fact, one solid piece of equipment (and some creativity), will suffice. The medicine ball, also commonly called the “med ball,” is versatile, easy to work with and comes in a variety of weights. Gyms typically have at least a few medicine balls, but you don’t often see lifters using them. That makes the modest medicine ball a great option when you don’t feel like waiting on equipment or wo

10 Creative Ways to Use Thanksgiving Leftovers

Get access to everything we publish when you sign up for Outside+. Oops, you did it again! You bought that 20-pound bird to serve your crew only to find that your aunt got sick and her entire family couldn’t make it. If this situation sounds familiar and you find yourself swimming in a sea of Thanksgiving leftovers, don’t stress. I’ve rounded up 10 delicious and creative recipes to use up those leftovers that do not disappoint. Don’t believe me? Then check out the recipes below

How Much Do Genetics Impact Fitness Results?

A recent study found that even when participants followed the same Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join for free Get access to everything we publish when you sign up for Outside+. It’s no secret genetics play a role in the outcome of your fitness plan, but just how much of a role? A recent study has identified a selection of gene

Oxygen Live Workout: Upper-Body Circuit with Janelle Trujillo

Register here for a 30-minute live workout with Janelle Trujillo on November 24 at 12:30 p.m. EDT (9:30 a.m. PDT). If you’re unable to attend this event live, we will post the workout here for on-demand viewing post-event. Join Oxygen coach Janelle Trujillo for a killer upper-body routine that’ll have your biceps, triceps and shoulders feeling the burn — and that sweet next-day soreness. Oxygen Live Workouts No matter how dedicated you are to your goals, it always helps to have so

7 Steps to a Perfect Power Clean

Get access to everything we publish when you sign up for Outside+. Olympic lifts are a valuable tool for improving strength and athletic performance — and as a side bonus, they also help develop crazy-good muscle shape, size and definition. In fact, one could argue that the power-clean portion of the clean-and-jerk is the best exercise ever devised.  “The clean is a functional movement used [routinely] in everyday activities,” says Aaron Viscounte, CSCS, head coach and manager at S

9 Wellness Essentials to Toss in Your Suitcase This Holiday Season

Sure, there’s joy and connection at family festivities Thanksgiving through New Year’s. But they can also come with a dark side. “From the hustle and bustle of travel, negotiating tricky family dynamics to overbooked party schedules and over-indulging, the holidays certainly can be a challenging time to keep your health in balance,” cautions Holly Lucille, a naturopath and nurse in private practice in Los Angeles. This year, pack yourself a holiday “survival kit” of wellness suppl

10 Nutritionists Share Tips for Enjoying the Holidays

Get access to everything we publish when you sign up for Outside+. Commercials and some brands might tell you the only way to recover from holiday parties, sweets, foods and drinking is to buy into expensive juices or cleanses. If you’re as sick of it as we are, then this piece is for you.  Let this year be different and heed the following advice from 10 registered dietitians or nutritionists who’ve helped thousands of people navigate the chaos and excitement of the holidays with

8 Easy Ways to De-Stress Your Holiday

Holidays are hectic enough as a single person. Add kids, and you’ve pushed stress potential into a whole new dimension. This year, take stress out of your holiday with these simple tips: 1. Shop alone Don’t drag kids on stress-filled holiday shopping expeditions. Instead, leave them with a friend or your spouse, and go shopping alone, when possible. Better still, shop online and let kids take part in the gift wrapping. Or trade gifts after the holidays with close friends or relatives. If k

7 Must-Have Pantry Staples for Busy Weeknights

Get access to everything we publish when you sign up for Outside+. We’ve all been there. Dinnertime rolls around, your stomach is rumbling and you haven’t gotten around to meal prepping . Sure, having a piece of fresh grilled salmon with roasted asparagus and a serving of multicolored quinoa would be a nutrient-dense and satisfying meal to enjoy. But life happens, and there are days when the fridge is bare.  Enter pantry staples for busy weeknights . Having some shelf-stabl

Oxygen Live Workout: Planes of Motion With Sandra Jersby

Register here for a 30-minute live workout with Sandra Jersby on November 17 at 12:30 p.m. EDT (9:30 a.m. PDT). If you’re unable to attend this event live, we will post the workout here for on-demand viewing post-event. The body moves through three basic planes of motion: sagittal, frontal and transverse. To get your entire body in top shape, you need to work all three — and that’s where this workout comes in. Oxygen Live Workouts No matter how dedicated you are to your goals, it al

The AMRAP Workout for When Holidays Get Hectic

Become a member to unlock this story and receive other great perks. Already have an Outside Account? Sign in A $500 value with everything in the Print + Digital Plan plus 25+ benefits including: Member-only content on all 17 publications in the Outside network like Vegetarian Times, Better Nutrition, Yoga Journal, Outside and more More than 100 diet-specific meal plans Today’s Plan training platform with customized programs Exclusive discounts on gear, travel, and race-entry

How Exercise Boosts Mental Health

Get access to everything we publish when you sign up for Outside+. Molly Kujawski has a family history of mental illness. In college she became depressed and took medication to fight the blues. At the same time, in an effort to counteract her genetics, she started working out regularly and eating better — and everything changed, including her mental health. “Once I got consistent with exercising and eating well, I didn’t need medication anymore,” she says.  In a word, she was hap

Upgrade Your Thanksgiving With These Clean Recipes

Your guests are going to love this stunning holiday meal peppered with super easy chef tips for an elevated menu. After all, we’ve earned an upgraded celebration this year. We're here to help you make it extra special. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join for free Become a member to unlock this story and receive other great per

The Gut-Healthy Granola That You Can Prep in 15 Minutes

Get access to everything we publish when you sign up for Outside+. Granola is a staple that most of us keep in our pantries for topping yogurt, applesauce or even grabbing a handful as a snack. While there are plenty of healthier versions on store shelves, many of them contain a lot of sugar, making it less than ideal for a nutritious breakfast. If you’ve never made your own granola, you might be surprised to hear that it’s actually pretty easy. Our gluten-free, gut-healthy apple cinna

Oxygen Live Workout: Booty Burn With Janelle Trujillo

Register here for a live workout with Janelle Trujillo on November 10 at 12:30 p.m. EST (9:30 a.m. PST). If you’re unable to attend this event live, we will post the workout here for on-demand viewing post-event. Incorporate free weights and bands into your routine during this live workout with Janelle. Oxygen Live Workouts No matter how dedicated you are to your goals, it always helps to have something to hold you accountable. Our weekly live workout series with coaches Sandra Jersby a

5 Areas to Avoid with Percussion Massage Guns

Get access to everything we publish when you sign up for Outside+. Percussion massage guns can have great benefits, from decreasing muscle tension, increasing mobility and elevating blood flow to helping with pain and typical workout soreness. And by now, the chances are you either own one of these tools, have used one or know someone who sings its praises. Nowadays, you may also encounter them when you see a massage therapist, chiropractor or physical therapist. Just like a typical massag

9 Underrated Exercises to Add to Your Workouts

Get access to everything we publish when you sign up for Outside+. One of the keys to a well-rounded strength and conditioning program is exercise variability, aka tossing some movements you don’t do all that often into your standard routine for some variety. Adding in exercises that challenge different muscle groups in different ways is the fastest path forward to strength gains. Now, when you’ve been training ever since you can remember, it’s not always easy to keep coming up with

Best Time to Work Out: Morning vs. Evening

Get access to everything we publish when you sign up for Outside+. Not everyone has the luxury of deciding when they get to squeeze in their workouts amid their busy schedules. But for those who have the flexibility to choose to work out either in the mornings or the evenings, science favors workouts earlier in the day. Why morning workouts have a leg up — and their one downfall Mornings are apparently made for moving. “They set the tone for the rest of the day, so you tend to make hea

15-Minute Calf-Burning Workout

Get access to everything we publish when you sign up for Outside+. While other bodyparts offer a wide range of exercise options, calves . . . well, tend to be boring, truth be told. In the gym, it’s all about raises: You stand with the balls of your feet on a step, platform or rail of a seated or standing calf machine, and then you simply raise and lower your heels against resistance to get your calf workout in. Ho-hum. Thankfully, Nashville, Tennessee–based personal trainer and founde

8 Training Mistakes That Can Lead to Injury

Get access to everything we publish when you sign up for Outside+. Have you ever injured your shoulder or back by loading your barbell with too much weight and failing to properly execute the move? Did an inversion-gone-wrong in yoga or Pilates leave you with a muscle strain? How about shinsplints or a sprained ankle from running? Let’s face it: Gym-related injuries happen. But can they be avoided? “It depends on the scenario. All too often, we find ourselves trying to ‘look good’

7 Surefire Ways to Beat Holiday Hibernation

How many times have you planned to attend a holiday party where you knew you’d eat and drink a few too many festive treats, but still vowed to wake up early the next day and sweat off your transgressions with a killer workout? Except after the fact, all you want to do is cozy up on the couch in your jammies with a blanket, a mug of hot cocoa and an entire season of your favorite TV show. Uh oh — the slippery slope of winter hibernation has officially begun! “Self-care is important all y

Fitness Quest: 5-Minute Plank in 30 Days

Planks are the perfect way to build core strength and endurance, while whittling your middle at the same time. A five-minute plank may sound impossible, but it’s well within your reach — trust us. All you’ll have to do is add a few seconds to your plank each day during the 30-day plan below and you’ll hit that five-minute mark and complete your quest. Make sure you’re properly warmed up before enduro-planking and remember to breathe! Check out the video below for some plank basics an

Fast-Track Fitness Exercises P-Z

Make sure your form is on point with these Fast-Track Fitness exercise tutorials. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join for free Become a member to unlock this story and receive other great perks. Already have an Outside Account? Sign in A $500 value with everything in the Print + Digital Plan plus 25+ benefits including:

5 Ways Chiropractic Care Can Boost Your Gym Performance

A chiropractor can help with far more than an occasional tweaked neck — regular visits can make all the difference during your workouts and recovery. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join for free Get access to everything we publish when you sign up for Outside+. Snap, crackle and pop — no, we aren’t referring to the jingle o

5 Mistakes You’re Making in and Out of the Gym

Get access to everything we publish when you sign up for Outside+. Lifting — or any other exercise — requires focus and education. When it comes down to it, you’re performing movements and practices that can lead to injury if your form is even a little bit off during certain exercises. If you’re in the gym in the first place, we applaud you. Heck yes, you’re there! However, you might be unknowingly making mistakes that could lead to injury, burnout or lack of results. Whether you

What Is Progressive Overload, and How Is It Done?

Get access to everything we publish when you sign up for Outside+. I can’t tell you the number of clients I consult with who ask whether they should lift less weight for more reps or more weight for less reps. And my advice is always to follow a progressive overload program. Progressive overload is a buzzword in the fitness space lately, but it’s really just a more technical way to say “overloading your muscles over time” — something you’re hopefully doing in some capacity if y

6 Supplemements to Benefit Your Brain

Get access to everything we publish when you sign up for Outside+. Feeling foggy? Need a boost in brain power? You’re not alone. Many people are looking to take their health and performance to the next level, and with the promise of improved focus, memory and learning, “brain” supplements seem like, well, a no-brainer. “You can’t band-aid poor lifestyle habits with supplements,” says Laura DeCesaris, IFMCP, DC, MSACN.“That being said, there is a time and place for high-qualit

18 Exercises for Strong, Sculpted Glutes

Everyone wants great glutes, but truth be told, there is more value in having a strong backside than an attractive one. The good news is that in training for strength and function, you’ll also effectively train for shape and silhouette. Your glutes power hip extension and are used in all manner of sports and activities. The more powerful your glutes, the better you’ll be at running, jumping, squatting, leaping and lunging. Proper glute training also can help prevent injury. “When the glu

Scary Tough Workouts: 100 Back Squats with Lisa Maximus

Get access to everything we publish when you sign up for Outside+. Here comes Harley Quinn with a nail-biting workout movement! Just kidding, it’s Oxygen Ambassador Lisa Maximus. 100 Back Squats Knocking out 100 back squats gives Maximus nightmares because the burn is oh, so good! Back squats can improve lower back strength, build a strong core and increase lower body power. Just make sure you’re doing them properly to avoid just the opposite. Yes, we mean the notorious low-back injuri

How to Deep Clean Your Gross Gym Water Bottle

Get access to everything we publish when you sign up for Outside+. You’re about to hit the gym, so naturally you reach for your water bottle because a girl’s gotta stay hydrated. As you pop open the cap to fill it up, it hits you: that not-so-fresh scent of mildew. Or maybe there’s still sticky stuff in there left over from last week’s drink. If it’s really bad, you may be tempted to toss it in the trash. But before you pitch it, read on for expert tips to save it—plus simple w

Oxygen Live Workout: Cardio Core Circuit With Janelle Trujillo

Get access to everything we publish when you sign up for Outside+. Register here for a live workout with Janelle Trujillo on October 27 at 12 p.m. EST (9 a.m. PST). Anyone can join! If you’re unable to attend this event live, we will post the workout here for on-demand viewing post-event. You already know that each week, we host live workouts for Outside+ members with coaches Janelle Trujillo and Sandra Jersby. Well, we’re switching it up next class and opening registration for an

How to Find Your Heart Rate Zones

Some studies show that in order to maximize fat loss, you must reach your "fat-burning zone," defined as 35 to 69 percent of your maximum heart rate (MHR). Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join for free Get access to everything we publish when you sign up for Outside+. So you have your cardio down to a science: You know when, where,

Are Greens Powders as Healthy as Kale?

Get access to everything we publish when you sign up for Outside+. These days, there’s a potentially maddening amount of conflicting opinions on what constitutes a healthy way to eat. But there’s one thing virtually every diet agrees on: You should eat more greens. For very few calories, and also few carbs if that macro is not your jam, you get a payload of antioxidants and micronutrients from spinach, broccoli and the like.  However, if you struggle to eat enough or simply want to t

12-Week Plan for Leaner, Stronger Legs

Get access to everything we publish when you sign up for Outside+. Is your roster of go-to leg workouts getting a little stale? It’s easy to fall into a rut and do the same workout week after week, but the problem is that your body adapts quickly to a repeated stimulus. Eventually, you’ll find yourself atop the dreaded plateau, or worse — get sidelined with an injury because of overtraining. If that happens, your dreams of stronger legs will be in the rear view. Using periodization h

The Hill Workout for Peak Conditioning

The appeal of outdoor workouts usually comes hand in hand with the appeal of getting on a track or field for some running and sprinting work. When that’s the case, it’s easy for a lifter to not be too sure just where to start. The truth is, running-based drills and exercises aren’t something you just “get.” They’re just like weight-training exercises: There’s a learning process and plenty of technique to regard to ensure safety and proper execution. If they’re not respected, th

Your Complete Guide to Tempo Training

Get access to everything we publish when you sign up for Outside+. So you’ve been lifting for years, and you even have some solid performance and physique results to show for it all. Good on you. If you’ve reached a plateau in your gains, however (and we all have), it’s worth taking a closer look at the particulars of your program, your exercises and even your individual reps. Doing this can be the difference between a stagnant training period and continued results.  Making this ha

5 Ways to Find Out How Fit You Actually Are

Get access to everything we publish when you sign up for Outside+. Exactly how fit are you? How do you measure up? Find out with these next-level self-trials from Autumn Calabrese, Beachbody trainer and author of Lose Weight Like Crazy Even If You Have a Crazy Life. 5 Fitness Tests to Push You Harder 1. Push Your Upper Limits “A traditional push-up test gauges strength and endurance in your chest, triceps and core,” Calabrese says. More effective, though, is a dead-stop push-up, whic

3 Biceps-Blasting Exercises for Stronger Arms

Build that coveted biceps peak with these three tried-and-true exercises. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join for free young fitness asian woman exercise with barbells in gym for building muscles.exercising concept.fitness and healthy lifestyle Photo: Getty Images Get access to everything we publish when you sign up for O

Fitness Quest: The 1,000-Skip Challenge Midpoint Check-In

Become a member to unlock this story and receive other great perks. Already have an Outside Account? Sign in A $500 value with everything in the Print + Digital Plan plus 25+ benefits including: Member-only content on all 17 publications in the Outside network like Vegetarian Times, Better Nutrition, Yoga Journal, Outside and more Today’s Plan training platform with customized programs Monthly gear box to try the best Yoga products Premium access to Outside TV and 1,000+ hour

4 Effective Medicine-Ball Movements with Jeanette Chandler

About Your Privacy We process your data to deliver content or advertisements and measure the delivery of such content or advertisements to extract insights about our website. We share this information with our partners on the basis of consent and legitimate interest. You may exercise your right to consent or object to a legitimate interest, based on a specific purpose below or at a partner level in the link under each purpose. These choices will be signaled to our vendors participating in the T

Does Intermittent Fasting Affect Men and Women Differently?

Studies go back and forth on the degree of difference between the impact of IF on women and men. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join for free Get access to everything we publish when you sign up for Outside+. A Google search for “intermittent fasting” yields more than 10 million results. Clearly, people are interested. If you�

How to Recover From a Poor Night’s Sleep

Get access to everything we publish when you sign up for Outside+. Sleep is so elusive to some of us, yet so essential to a productive, healthy day. Experts recommend getting 7-8 hours of sleep a night — and for good reason! Sleep can strengthen your heart. Lack of Zzz’s can cause your body to release the stress hormone cortisol, which triggers your heart to work 10 times harder. Sleep can also boost your immune system because while your head is on that pillow, your immune cells and pr

Study Suggests It’s Never Too Late to Get Active

Get access to everything we publish when you sign up for Outside+. A study conducted on more than 30,000 older adult heart patients found that becoming active later in life can be nearly as beneficial to quality of life as continued activity earlier in youth. The European Society of Cardiology suggests that it is possible for someone to overcome prior years of inactivity and reap the benefits of exercise later in life. “The results show that continuing an active lifestyle over the yea

10 Low-Sugar Pumpkin Products You Want to Try This Season

Get access to everything we publish when you sign up for Outside+. Open any media platform and you’re bound to be bombarded with pumpkin products this time of year. If you find yourself digging through the comment threads, people’s opinions of “when to jump on the pumpkin train” can be very polarizing! Some go pro-pumpkin the second September hits, others wait until it’s technically fall (somewhere around the last week of September), and then there’s the crew who demand there

8 Healthy Instant Pot Recipes Under 400 Calories a Serving

In a meal rut? Don’t worry, you aren’t alone. According to a July 2021 survey conducted by the International Food Information Council (IFIC), 34 percent of survey respondents reported that they cooked at home less this year compared to previous years. With Postmates, Uber Eats and other delivery services available nowadays, it’s easier for some to click a button than cook. Totally understandable! However, ordering out can lead to unhealthy choices and certainty isn’t easy on your walle

8 Effective Moves for Strong, Toned Triceps

It’s arm day at the gym — but when was the last time you really thought about the functional importance of focusing on your triceps? They may often play second fiddle to the biceps and even chest, but they’re more important than you might think.   “Triceps are responsible for extension at the elbow joint and for holding the humerus bone into the shoulder joint,” explains ACE-certified personal trainer Meghan Mulholland, founder of Coast 2 Crest Fitness Yoga . “They oppo

Pull-Up Fitness Quest: Final Check-In

Today is the day! By now, you should be doubling the amount of pull-ups you started with. If not, guess what? That’s okay! While our quests have designated time periods, yours can continue! Keep stretching, stay consistent and don’t give up. If you’re finished with this quest, congratulations! You did it! Are you ready to start another Fitness Quest? 0 seconds of 38 seconds Volume 90% Keep maintaining this routine so you can keep your upper body strength sharp and your form ti

The Pros and Cons of Morning and Evening Workouts

There are pros and cons to working out at different times of day, so deciding when to train isn't all that simple. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join for free One of the best ways to create a healthy, consistent routine is to go to the gym or work out at around the same time everyday. Obviously, everyone’s schedules vary, so you

6 Stretches Hikers Need to Do

If you’re like us, “Take a hike!” isn’t an insult or jab — it’s a welcome suggestion. Hiking is one of the most powerful cardio activities for body and mind, not only building endurance and stamina, but also improving mental health.  Although you might not be thinking about it while trekking up terrain and trails, you’re working six key muscles while hiking: Quadriceps, hamstrings, glutes, calves, abs and your hip muscles. To avoid injury, it’s key to incorporate stretching

6 Stretches Hikers Need to Do

If you’re like us, “Take a hike!” isn’t an insult or jab — it’s a welcome suggestion. Hiking is one of the most powerful cardio activities for body and mind, not only building endurance and stamina, but also improving mental health.  Although you might not be thinking about it while trekking up terrain and trails, you’re working six key muscles while hiking: Quadriceps, hamstrings, glutes, calves, abs and your hip muscles. To avoid injury, it’s key to incorporate stretching

6 Stretches Hikers Need to Do

If you’re like us, “Take a hike!” isn’t an insult or jab — it’s a welcome suggestion. Hiking is one of the most powerful cardio activities for body and mind, not only building endurance and stamina, but also improving mental health.  Although you might not be thinking about it while trekking up terrain and trails, you’re working six key muscles while hiking: Quadriceps, hamstrings, glutes, calves, abs and your hip muscles. To avoid injury, it’s key to incorporate stretching

The One-Week Push-and-Pull Split

Maximize your time at the gym by switching to a push-and-pull split. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join for free Become a member to unlock this story and receive other great perks. Already have an Outside Account? Sign in A $500 value with everything in the Print + Digital Plan plus 25+ benefits including: Member-only

The Pros and Cons of Morning and Evening Workouts

There are pros and cons to working out at different times of day, so deciding when to train isn't all that simple. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join Oxygen Mag Create a personalized feed and bookmark your favorites. Join for free One of the best ways to create a healthy, consistent routine is to go to the gym or work out at around the same time everyday. Obviously, everyone’s schedul

Working Out According to Your Menstrual Cycle Stages

Feeling out of sync with your body and not exactly sure why? Some days workouts go well, yet the very next day, something might seem off. If this sounds familiar, you’re not alone. The reason you notice fluctuations in your workout routine may be because of your menstruation cycle. So how can having — and not having — your period affect your workout performance? The answer has to do with hormone levels and energy fluctuating throughout your cycle. “The idea of focusing workouts on a

Get a Firm and Toned Chest

Many exercise programs for women revolve around using fixed machines to shape a particular muscle group and they shy away from using free weights (i.e., barbells and dumbbells). This means that multiple exercises are often needed to activate large muscle groups like the chest. In contrast, free-weight exercises tend to be more general and activate several regions of the chest within a single lift. For example, the barbell bench press will strongly activate the lower, outer and middle parts of

12 Tips to Get Ripped Abs

By Bob LeFavi, Ph.D. CSCS, USAW The way your abs look is 80 percent a function of your diet and 20 percent a function of your training! I can vividly remember the frustration I felt when being questioned by people about my abs. First, understand this: I never caused judges to faint at the sheer sight of my muscle mass. But what I always did have was chiseled abs. That was something judges knew they could count on seeing when I stepped on stage. The frustrating part was stepping

ANIMAL CUTS®

Animal Cuts is a versatile, fat-torching matrix delivering a complete, comprehensive, and effective metabolic powerhouse. Weight management and shedding excess body fat can seem like insurmountable obstacles, even when your training, cardio and nutrition are on point. That’s a tough problem for many, but there is a solution that gives you flexibility: Animal Cuts, which is available in convenient  grab-and-go pill packs , and  Animal Cuts Powder  – a fat burner that can be used by

6 Ways to Make Your Chicken Tastier

Chicken is perhaps the most popular source of protein when it comes to eating a healthy high protein diet—and for good reason. Chicken breast provides about 30 g of protein in a 100 g serving and is fairly low in fat, compared to other meat proteins. If you are tired of eating plain, dull chicken breasts and need a few quick and easy ideas to satisfy your taste buds, give these six flavor boosters try! 1. Make Mustard A Must I’m sure at some point in your dieting lifetime, you have tri

5 Simple Fat Loss Nutrition Tips

There are plenty of diets out there—with plenty of rules to follow. Rules can make dieting even more difficult. The simplest solution is not to diet at all. Instead of dieting, look at it as simple healthy lifestyle choices that you can use for life. Here are five simple ways to change your diet that are easy to follow and easy to maintain. 1. Eat Less Without Thinking or Measuring Many people get hung up on measuring all of their food. While it can be helpful and necessary if you’re follow

Flat Abs and Shapely, Sexy Legs

Flat abs and sexy legs are desirable traits, of course, but actually achieving those results is easier said than done. But there’s a secret to success that’s used by people who are trying to achieve a goal— visualization. For example, athletes often visualize themselves scoring a goal, and business leaders picture themselves nailing a pitch before a presentation. The idea is that when you are able to picture yourself succeeding in your mind, it becomes that much easier to make your goal

Blueprint For a Sexy Butt

Fitness girls have always wanted a great butt and abs— it’s the rest of the world who is late to catch up. Mapping out your plan for achieving better than celeb-status glutes is easy when you have IFBB Bikini pro Juliana Daniell helping you out. Juliana’s Butt-Sculpting Workout is the perfect tool for getting results. Juiliana’s Glute Workout “The key to building glutes is to perform exercises that will maximally load the gluteus maximus, particularly during the eccentric phase,�

Gastric Bypass Problems

Weight loss surgery can be a great way to get in shape, but it's not without flaws.   The serious risks of weight-loss surgeries are enough for some people to turn down the opportunity and try other ways of losing weight instead. People who undergo these potentially life-threatening procedures should also know that they risk complications like infection or internal bleeding from their stomach staples after removal; either one would require additional emergency treatment if caught early on

ANIMAL CUTS®

Animal Cuts is a versatile, fat-torching matrix delivering a complete, comprehensive, and effective metabolic powerhouse. Weight management and shedding excess body fat can seem like insurmountable obstacles, even when your training, cardio and nutrition are on point. That’s a tough problem for many, but there is a solution that gives you flexibility: Animal Cuts, which is available in convenient  grab-and-go pill packs , and  Animal Cuts Powder  – a fat burner that can be used by

Flat Abs and Shapely, Sexy Legs

Flat abs and sexy legs are desirable traits, of course, but actually achieving those results is easier said than done. But there’s a secret to success that’s used by people who are trying to achieve a goal— visualization. For example, athletes often visualize themselves scoring a goal, and business leaders picture themselves nailing a pitch before a presentation. The idea is that when you are able to picture yourself succeeding in your mind, it becomes that much easier to make your goal

ANIMAL CUTS® POWDER

Animal Cuts Powder is a versatile, fat-torching matrix delivering a complete, comprehensive, and effective metabolic powerhouse. Weight management is of prime concern for those who live the active mindset lifestyle – men, women, anyone who is trying to get shredded. Diet, meal preparation and exercise all have to come together in the ideal balance, whether you are going to compete on stage or want to look your absolute best for your family, friends and co-workers. Many people have troub

There's More to Just Exercise Equipment, Choose the Right Fitness Apparel

With the advent of new technology, it is now possible to wear fitness apparel that monitors your progress. It may be a good idea for you to include these in your workout wardrobe so as not a disappoint those who are watching or with whom you compete! You want people around when working out? Make sure they're cheering on and supporting you by making them aware of all the work-outs going down via social media channels like Facebook, Twitter, YouTube etc... If this isn't enough though (maybe beca

Avoid Holiday Weight Gain

Avoid Holiday Weight Gain This is the time of year when we all want to look our best. The food can be tempting and there are so many delicious dishes around that it's hard not to indulge a little bit--but don't!  It isn't worth risking your health for just one holiday season, especially because this may be an important event in people's lives like engagements or weddings where you need picture-perfect images on Facebook and Instagram. Here are some tips I've found helpful: Plan ahead by coo

Dieting and Fitness

A diet is a plan of eating that helps people lose weight and achieve their fitness goals. Drinking water, exercising regularly, or cutting down on sugar might be helpful for some while others need to follow an intense exercise routine with strict food guidelines in order to get the best results. This article will explore different strategies you can use depending on your lifestyle and needs so make sure to have all options available when deciding what path suits you!   It's sad but true.

Exercise And Weight Loss For You - 3 Tips

Exercise is a must for any weight loss program. Regular exercise helps you lose more fat, even when dieting alone and can help to maintain muscle mass which aids in preventing feelings of lethargy that come with losing too much weight. Aim for at least three workouts per week but don't forget your cardiovascular health! Incorporate some light jogging or fast walking into the mix if possible as this will increase your calories burned over time despite being less intense than cardio routines like

The Best Exercise DVDs for Weight Loss

Losing weight is tough. It can be even tougher when you're trying to figure out what exercises are best for your goals and body type, but that's where we come in! We've compiled a list of the 20 best exercise DVDs on Amazon so you don't have to do all the research yourself. From low impact workouts like yoga or Zumba classes, full-body cardio with SoulCycle or P90X3 (perfect if these routines sound too intimidating!), there's something here for every level of fitness - no matter how much time yo

Fat Loss – So Easy an Idiot can Do It

Some people may find losing weight to be difficult, but with the right diet and exercise plan it is possible. I found out about a great program called "Fat Loss: So Easy an Idiot can Do It" by reading some articles in magazines. One of my favorite parts was when they said that if you stick to eating at least 2 tablespoons per day of olive oil then your body will burn fat for energy instead of sugar or carbs which are more common sources of non-sustainable fuel! I loved this book so much because

The Essential Yoga Equipment

What's the one thing you need to be able to do yoga? A mat. What would happen if your mat wasn't close by and someone was trying out a new pose on the ground around them, like child’s pose or sitting in warrior II? Ouch! But don't worry; there are some essential items for doing yoga that will help keep things light-hearted when it comes time for relaxation during class.   Yoga is practiced with different movements and poses. Many of these poses are not so vigorous, unless you are pr

Why It Is Important To Be Fit And Healthy

Achieving a healthy lifestyle is one of the most important things in your life. If you're not feeling well, it can affect every aspect from school to work and home life. Being fit and exercising regularly will help you maintain good health for years to come. Exercise raises endorphins which make us feel happier as well as relieves stress on our body so that we can better focus on other areas of our lives like family or education without having any anxiety over physical pain! It's also helpful wh

Easy Ways To Lose Weight Fast - Why Torture Yourself

We all want to lose weight. It's a hot topic in the media, and it seems like everyone has something different that they're doing nowadays with regards to how much time exercise takes up, what kinds of food you should eat on certain days if not others for optimal health benefits etcetera. The problem is that people don't always have enough willpower or motivation when we need them most which means eventually giving up altogether sometimes even before sticking around long enough to see any results

Is It Best To Diet Or Exercise For Weight Loss

Diet or exercise? The answer to this question is not as straightforward as you may think. Research has shown that while dieting does produce a weight loss initially, it becomes less effective over time and eventually leads to more rapid weight gain than exercising alone. On the other hand, research shows that both dieters and exercisers lose about one pound of fat per month; however, exercisers have better long-term results because they shed body fat without any increase in muscle mass whereas t

Drinking Water And Weight Loss Does It Help

 In a recent study, it was discovered that drinking water can help you lose weight. In this article we will look at the connection between hydration and metabolism, what happens when your body dehydrates itself and how to avoid those pitfalls with some simple tips for healthy living.   Drinking water helps eliminate toxins from your body and reduces bloating, which is why it can help you to lose weight. Drinking plenty of cool refreshing H2O increases metabolism by a third - so drink

Eight Tummy Trimming Tips

Tummy trimming is a great way to prepare before getting in the summer swimsuit, but it can be tough. Here are some expert tips on how you too can have those flat abs that will make your bikini dreams come true!   -Eating clean and healthy food may seem like an impossible task when living social media's fast paced lifestyle, so try eating lean proteins with quick cooking times such as eggs or grilled chicken breasts for breakfast instead of using sugary cereal which only gives us sugar hig

Extremely Obese Women - Lose Weight At Home

Extreme obese women are not always able to workout outside of the home because they either cannot take care for themselves or need assistance. Fortunately, there is a way that these ladies can still work out at their own pace and on their own time without having to leave the house! Exercise DVDs have been created specifically for those who do not feel like leaving the comfort of one's living room while staying in shape.   The most frustrating thing as an obese woman is trying to find clot

Fitness Equipment Machines – What You Should Know

In our hectic, multi-tasking society it is more difficult than ever to find time for your workout. With the invention of hassles like email and instant messaging people have little time throughout their day that they can dedicate solely to exercise. But with a few simple steps you can still get in shape! All you need are some basic pieces of equipment such as fitness machines which will allow even those without extra space or money a chance at toning up anytime anywhere. Fitness machines offer d