Health Digest 4

Is it true that … women snore less than men?

Kate Lloyd — Mon, 29 Sep 2025 07:00:33 +0000

Women are less likely to report that they snore, but menopause, pregnancy and weight gain can all take their toll

It sounds like the sort of sexist stereotype dainty ladies were once told at finishing school, so it’s perhaps surprising that women really do – on the whole – snore less than men. Ryan Chin Taw Cheong, an ear, nose and throat consultant and sleep surgeon at University College London hospitals, says men are almost twice as likely as women to snore. “But that gap narrows at two particular points in women’s lives,” he says. “One is after menopause, typically between 45 and 55. The second is pregnancy, especially in the third trimester.”

Snoring happens when airflow is partly blocked through the upper airway, causing vibration in the back of the nose, the soft palate, the throat, tongue or epiglottis (the “lid” over your windpipe). This happens because the muscles of the airway relax while we’re sleeping and are dragged down by gravity when we lie in bed. Other factors can make us more likely to snore. Alcohol relaxes the muscles further. Extra body weight puts pressure on the throat. Allergies, nasal polyps, a deviated septum or simply a heavy cold can all block the airway.

Tech bros want women to have more babies. But they’re going about it the wrong way | Emma Beddington

Emma Beddington — Sun, 28 Sep 2025 13:00:11 +0000

Dropping birthrates are worrying Elon Musk, JD Vance and the like. But their proposed remedies are risible. Here are some surefire winners

To the surprise of no one with internet access, surely, we’re still in a birthrate crisis. What with ecological collapse, incipient fascism, geopolitical instability, the lack of support for new parents, childcare costs and more, bringing new life into the world requires a radical act of hope. And who’s feeling that these days?

Plus, even if you do want children, pregnancy feels kind of risky at the moment. In parts of the US and beyond, pregnant people are being viewed, and treated, as functional vessels, valued only as a sort of Le Creuset for precious life delivery. Even popping a paracetamol when you’re pregnant is out now; just “tough it out” or you’ll make your kid autistic, Trump claims.

I wanted to know if having a kid on a burning planet was right. I found that antinatalism is seriously taboo | Bri Lee

Bri Lee — Sat, 27 Sep 2025 20:00:53 +0000

Society has come a long way in making space for maternal ambivalence and the childfree movement, but those frameworks ask whether we want to have children, not whether we should

When I first started researching antinatalism a few years ago, I presumed its proponents would be losers and edgelords. You know, those men who love playing “devil’s advocate”. Incels masquerading as philosophers and 14-year-olds who have just discovered Nietzsche.

The world’s most famous antinatalist academic, David Benatar, has a book called The Second Sexism: Discrimination Against Men and Boys. I remember rolling my eyes back into my skull, thinking: here we go.

‘Men seem to make life for women worse’: single US women share the woes of dating in 2025

Jedidajah Otte — Sat, 27 Sep 2025 17:00:47 +0000

Here’s why some women feel like there’s little hope in the current dating pool of men – if they’re still in the market for one

By 2030, 45% of prime working age women in the US, defined as women aged between 25 and 44, will be single according to Census Bureau historical data and Morgan Stanley forecasts – the largest share in history.

Hundreds of those women, from across the US, shared with the Guardian why they were single, how they felt about it and what they would be looking for in a future partner if they were still in the market for one.

Trump’s war on Tylenol is also very much a war on women | Arwa Mahdawi

Arwa Mahdawi — Sat, 27 Sep 2025 13:00:44 +0000

A concern for women’s health is absolutely not at the heart of it – rather, this is yet another way to control women

Donald Trump is a man with no medical training. However, that’s never stopped the very stable genius from inflicting his unhinged health views on the rest of us, has it? Back in 2020, for example, Trump memorably mused that injecting disinfectant could help fight the coronavirus – which forced the maker of Dettol and Lysol to put out an urgent statement explaining that this was a very bad idea.

Arwa Mahdawi is a Guardian columnist

‘The closest I came to making life was the closest I came to death’: Florence Welch on sexism, screaming and the lost pregnancy that nearly killed her

Rebecca Nicholson — Sat, 27 Sep 2025 05:00:35 +0000

The Florence + the Machine singer talks about life after devastating loss, performing with Taylor Swift and the double standards for women in music

After Florence Welch came close to death, she felt strongly that, more than people, she wanted to be with plants and animals. “It was a real need to be around things that couldn’t speak, but had a life force or energy to them. I found that the most healing,” she says. Since then, cats have kept coming to visit her garden. Not her cats – it is hard for her to have pets, what with all the touring – but neighbourhood cats, treating the place as if they live there. “I’m not saying anything, but more and more started coming, and foxes,” she says. She sees patterns and prescience in many things, now. “I don’t know. Or maybe I just noticed them more, because that’s what I needed to be around.”

In August 2023, Welch had a miscarriage. Days later, she learned that the pregnancy had been ectopic, meaning that the fertilised egg had implanted in a fallopian tube, rather than the uterus. The fallopian tube then ruptured, causing massive internal bleeding. “The closest I came to making life was the closest I came to death,” she says. “And I felt like I had stepped through this door, and it was just full of women, screaming.”

Meet the 75-year-old powerlifter headed to the world championships

Madeleine Aggeler — Fri, 26 Sep 2025 20:17:37 +0000

Kate Evert started working out to appease her kids. Now, she’s confident in her strength and ability

In October, Kate Evert will begin the long journey from the small town of Republic, Missouri, to Cape Town, South Africa, to compete in the World Masters Powerlifting Championships. The competition is for athletes aged 40 and above – Evert is 75.

“Seventy-six in November, heaven help me,” she says.

They fled war and sexual violence and found a safe space in Athens. Then the aid cuts hit

Valerio Castellini, Mara DuBois, Samuel Kennedy and Noah LaBelle — Fri, 26 Sep 2025 10:00:03 +0000

Thirty women and their children found themselves out on the streets when their shelter closed. It was a direct result of US and European governments slashing their aid budgets

The night of 29 May was sombre at 15 Mitsaki Street, a women’s shelter in the centre of Athens. Shoes, winter coats, shampoo bottles and sheets lay strewn around: belongings the 30 refugee women and five children living there had worked hard to acquire, and would now have to abandon. The next day, the shelter would be shuttered for good.

“I was so stressed I couldn’t sleep,” says Oksana Kutko, a Ukrainian. “I knew I had nowhere to go.”

Let women lead. From peacekeeping to hunger, health to climate, the world will benefit | Ellen Johnson Sirleaf and Sahle-Work Zewde

Ellen Johnson Sirleaf and Sahle-Work Zewde — Fri, 26 Sep 2025 07:00:02 +0000

As former African presidents, we know the world has no need of more speeches. In a time of crisis, the UN must encourage strong female leadership

This year, as the United Nations convenes for its 80th general assembly and the world watches, we believe there is no issue more urgent than the rise of female African leaders. From peace and education to health and climate, women are not just affected by crises, they are leading the solutions.

It is time for funders, policymakers, multilateral institutions and development agencies to step up, boldly invest and ensure that African women are empowered to lead.

A mastectomy broke my body. CrossFit reminded me I was still alive

Jean Hannah Edelstein — Thu, 25 Sep 2025 11:00:36 +0000

After getting both my breasts removed, I could barely do a push-up. This famously brutal workout made me feel back in control of my body

My first push-up after a double mastectomy felt like snapping an ancient rubber band. The anticipation of resistance in my chest and arms, followed by an emptiness, a blank, an absence. For a moment I lay facedown on the bouncy black floor of the gym. I let out something between a laugh and a sob. And then I rolled over on to my back. After a moment or two, I realized it was the only way I could stand up. My arms had nothing to offer.

It had been about three months since my surgery. I had succeeded in my ambition of getting back to CrossFit. But something more than my breasts were missing.

Unsafe abortions and no antenatal care: aid cuts hit women hardest in one of Africa’s poorest countries

Rachel Savage and Leonard Masauli in Kafulatira and Lilongwe — Thu, 25 Sep 2025 06:00:25 +0000

Mobile clinics in rural Malawi that provided pregnancy checks as well as vaccinations and TB tests have been lost

A blue, burgundy and white patterned wrapper hides the swell of Joanna Banda’s belly. Eight months pregnant, she has had just three of the five antenatal appointments she should have had. She is unlikely to attend her final three either, as she still has to save 3,000 kwacha (£1.28) for a bicycle to take her six miles on rutted dirt tracks to the nearest health centre when she goes into labour.

In remote villages in Malawi, pregnant women such as 22-year-old Banda, who has one child after losing her first soon after giving birth, are struggling to get the medical care they need.

Jess Cartner-Morley on fashion: how to do hourglass without the tradwife overtones

Jess Cartner-Morley — Wed, 24 Sep 2025 13:00:08 +0000

That nipped-in silhouette sets off my feminist alarm bells, but it is possible to embrace it in a modern way

It says a lot about how fashion is embedded in culture that the news that hourglass silhouettes are back in vogue – that blazers have waists again, that we are threading belts through the loops of our jeans and wearing tops tucked in – can feel a little complicated. On the one hand, the whole mannish oversized blazer look has become a little bit dull and I’m ready for something different. But at the same time, not gonna lie, the word hourglass sets off my feminist alarm bells. Clothes are how you define yourself to the world. And there is something a tiny bit Handmaid’s Tale about leading with your waist-to-hip ratio, you know what I mean?

The thing is, I’m actually very into the new hourglass look. I’m just a little bit wary of what lies beneath. There is a parallel, I guess, to the experience of living through this year’s unusually hot British summer. Waking up to day after day of warmth and sunshine, it was impossible not to be aware that the trajectory of this warming climate is very much not good news. But at the same time, it was also impossible, in the moment, not to feel blessed by the blue sky. And both of those feelings are real.

Put yourself first! 10 ways women can get a much better deal at work, home – and beyond

Corinne Low — Tue, 23 Sep 2025 09:00:19 +0000

Women’s happiness is measurably lower than it was 20 years ago. But there are steps that can improve your life significantly

In 2017, I gave birth to my son, and also a midlife crisis. Suddenly, my two-hour commute from our home in New York City to my job as an economist at the University of Pennsylvania went from inconvenient but sustainable to the bane of my existence. And my marriage, which had seemed flawed but in a cute, work-in-progress kind of way, suddenly seemed to be falling apart at the seams. At the same time, in my academic career, rejections were stacking up, and I couldn’t shake the feeling that my male colleagues, some of whom were going up for tenure years before I was, simply had more time in their days. Nor did I feel as if I was at the top of my game in other domains, constantly observing how much nicer other people’s houses looked, how much better dressed their little bundles of joy were, how much more time they seemed to have to juggle motherhood, work, and coordinate everything therein.

Perhaps the nadir of this period was when track repairs were taking place on my train line, and I spent a total of six hours commuting, only to work in my office for four. I pumped breast milk in the Amtrak bathroom, crying, because I wouldn’t make it home in time to put my son to bed. I not only felt as though I didn’t “have it all”; I felt as if I didn’t have anything. Not the successful career I wanted, not the thriving family and home life I wanted, and I wasn’t even the fun person I used to be, who travelled and laughed and enjoyed things. Most of all, I was So. Darn. Tired. All the time.

Death by aid cuts: how a decision in the US led to the loss of a mother in Yemen

Tue, 23 Sep 2025 05:00:39 +0000

While the Trump administration claims no one will die over the axing of its overseas development budgets, aid agencies say the action will cost at least 3 million lives. Fatima and her baby were among the first

When she woke on that Sunday morning, Fatima was part of a family preparing to celebrate – she was due to give birth to her third child any day and her brother was on his way home from Saudi Arabia to get married.

But by mid-afternoon, the family were instead preparing for a funeral – both Fatima and her baby were dead.

I spent months testing insomnia cures – then grieving for a pet made sleep impossible

Jane Hoskyn — Mon, 22 Sep 2025 14:00:17 +0000

What sleep aids can’t fix; eco-friendly period products; and LED face masks, tested

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You’d think that after a summer spent testing the greatest insomnia cures known to science and TikTok, I’d be sleeping like a Calpol-stuffed baby. Well, for weeks, I wasn’t. I half-dozed by night and dragged myself through each day; slow, unsmiling and stripped entirely of mojo. Because just as I’d packed away the sleep aids, my cat, Iggy, died.

You’ve met Iggy. He was that hopelessly beautiful creature who served as muse, home office manager and testing director for every Filter article I’ve ever written, chiefly the mattress reviews. The Ikea Valevåg triumphed in his claw-sharpening test, but the Origin Hybrid Pro was his favourite for sleeping, especially when it was propped up in the hallway awaiting collection by the appropriately named hardship charity Scratch. He’d scramble up the cliff face of the mattress’s sleeping surface and curl up atop its edge, carpeting it with his silky white fur. I like to think a few strands are still there, waving in the breeze of a sleeper’s happy snore.

Sustainable period products that actually work: the best pads, menstrual cups and swimwear, tested

‘Near restaurant-quality’: the best (and worst) supermarket margherita pizzas, tasted and rated

More thoughtful than a card: 24 of the best letterbox gifts, from pub snacks to pamper kits

‘You don’t need one … until you do’: 10 safety essentials cyclists won’t leave home without

How to master transitional dressing: 17 clever buys for autumn and beyond

From Nazi Germany to Trump’s America: why strongmen rely on women at home

Adrienne Matei — Sun, 21 Sep 2025 13:00:43 +0000

Fascist regimes pushed narratives of domestic bliss, yet relied on women’s unpaid labor. In the US today, ‘womanosphere’ influencers promote the same fantasies

In 1980, Gertrud Scholtz-Klink, an unrepentant former leader of the Nazi women’s bureau in Berlin from 1934 to 1945, described her former job to historian Claudia Koonz as “influencing women in their daily lives”.

To her audience – approximately 4 million girls in the Nazi youth movement, 8 million women in Nazi associations under her jurisdiction, and 1.9 million subscribers to her women’s magazine, Frauen Warte, according to Koonz – Scholtz-Klink promoted what she called “the cradle and the ladle”, or reproductive and household duties as essential to national strength.

For years I struggled with infertility and loss. Then I had a life-changing call with a psychic

Elizabeth Day — Sun, 21 Sep 2025 10:00:40 +0000

On some level, I realised it was a bit unhinged, writes the author and podcaster Elizabeth Day. But what did I have to lose?

On 29 December 2022, I received a text. ‘Hi mum I’m texting you off a friends phone I’ve smashed mine and their phones about to die, can you WhatsApp my new number x’ I was in a rental car when I got it, my partner at the wheel next to me as we drove down an anonymous stretch of motorway. Both the sky and the road were grey. It was that indeterminate space between Christmas and New Year when the days become sludgy and diffuse; a time when teenagers meet up with their friends to go shopping or gather in each other’s homes and post Snapchats or exchange festive gossip while pretending not to vape. It was the time of waiting – for the next thing to happen, for the promised excitement of New Year’s Eve and snogging underneath leftover mistletoe. So it wasn’t a particularly unusual text to receive, especially not given the trademark adolescent lack of grammar and punctuation.

There was just one thing.

‘Men don’t know why they became unhappy’: the toxic gender war dividing South Korea

Raphael Rashid — Sat, 20 Sep 2025 10:00:12 +0000

Toxic masculinity is a global phenomenon, but nowhere is it more virulent than in this hypermodern, connected society. What can other countries learn from this ‘ground zero’ of misogyny?

On a November evening in 2023, in the South Korean city of Jinju, a woman called On Ji-goo was working the late shift at a convenience store when a young man stormed in, aggressively knocking items off the shelves. When she asked him to be careful, he turned to her, saying, “I’m angry to my bones right now, so don’t touch me.”

The situation escalated. When On tried to call for help, he seized her phone and threw it in the store’s microwave. She tried to stop him and he grabbed her by the collar and arms, dragging her several metres while slamming her into display shelves. It was the start of a brutal assault. Throughout it, he repeatedly said he “never hits women” but feminists “deserve to be beaten”.

The pill, Puerto Rico and the patriarchal medical system | Letters

Guardian Staff — Fri, 19 Sep 2025 16:15:14 +0000

Rebecca Siddall responds to an article on attitudes to the contraceptive pill and reflects on medical misogyny

Your article on contraception misinformation does not consider the long history of medical misogyny (Online misinformation putting women off contraceptive pill, study finds, 13 September). I am a PhD researcher studying the cultural discourse on contraception. I’m also a young woman within the age range and online culture that you talk about, and within my work I explore this space critically.

Effectively, it is wrong to assume a value-neutral background when researching attitudes to contraception, a medical technology that is only available to us now through historical injustices enacted upon women, especially women of colour.

‘This is the hardest I’ve ever lived’: meet the US cowgirls making it as ranchers

Katie Hill — Wed, 17 Sep 2025 15:00:16 +0000

More women are entering the US ranching and agriculture field. Their struggles – and aspirations – defy the traditional Marlboro cowboy stereotype

Savanah McCarty was not riding across the wide-open prairie when a horse accident nearly killed her.

She was in the driveway of her leased farm outside Bozeman, Montana, waiting for a student’s mother to arrive, when her horse seized and flipped over backwards, landing on top of her.

Yes, "No-Sweat Exercises" Still Count - Here Are 6 to Try

Chandler Plante — Tue, 09 Sep 2025 20:35:01 +0000

Sometimes, you get to the gym in high spirits, ready to sweat it out. But other days, you might be pressed for time, squeezing in a workout between brunch and dinner plans. Or maybe you start to feel overstimulated by the slow drip of perspiration making its way down from your neck to your lower back. The good news? You don't always have to choose a hot and sweaty workout to keep moving toward your fitness goals. If you'd prefer to stay dry but still want to build strength, let us introduce you to "no-sweat exercises."

The truth is, we all have days when we'd rather not risk slipping in a pool of our own sweat. And while we often equate sweat with hard work, experts have established that (while it can point to intense exercise) sweat is not the sole indicator of a good workout. "While breaking a good sweat during exercise can often feel satisfying, there are times when sweating can be cumbersome and uncomfortable," says trainer Ani Oksayan. "Sweating occurs when our body's temperature increases through exercise, heat, or stress, triggering sweat glands to release fluid, which in turn cools us off as it evaporates from the skin." It's almost like your body's built-in air conditioner.

Cardio-based exercises like running, cycling, or HIIT training are notorious for producing more sweat, as they typically get your heart rate up faster. Slower strength-based movements, however, may not produce as much heat in the body, and thus, not as much sweat. Oksayan adds that compound movements, or exercises targeting larger muscle groups, are more likely to produce more sweat. That said, there are plenty of reasons to add no-sweat exercises to your routine (beyond convenience). Oksayan says improved strength, muscular endurance, better posture, and joint health are a few key benefits.

SoulCycle instructor Julie Dermer agrees that no-sweat workouts like yoga, light strength-training, mat Pilates, and even walking can have some powerful effects. "All of these movements live in the parasympathetic zone - helping you stay balanced, keep cortisol levels low, and even boost energy," Dermer explains. "They require little to no equipment, can be done anywhere, and always leave me feeling refreshed."

So for those in pursuit of exercises that won't leave you totally drenched, just know that you're absolutely valid and your workout can absolutely still be effective. To help out, we spoke to trainers and coaches to get their specific no-sweat recs. Read on for an expert-approved workout that's more about building strength and less about sweating it out, including detailed instructions for each no-sweat exercise. Enjoy staying dry.

Experts Featured in This Article:

Ani Oksayan, CPT, is a certified personal trainer and VP of fitness at Chuze Fitness.

Julie Dermer is a long-time master instructor at SoulCycle.

Jennifer Jacobs is a fitness coach and creator of Ladder's Team Endure.

Jojo Kelly, CPT, PPSC, is a trainer and head coach at Tone House.

1. Back-to-Wall Single-Leg Hamstring Press

Fitness coach Jennifer Jacobs likes this move for strengthening the hamstrings and glutes. Besides working the back of your legs, she says it's also great for better posture, walking power, and lasting strength.

Stand facing away from the wall, your feet about a foot forward.
Lift your right foot and press the heel into the wall at knee height.
Engage your core and press the foot into the wall for a few seconds to engage your hamstring.
Hold 5-10 seconds, release.
Aim for 6-8 reps per side.

2. Chair Sit-to-Stand With Dumbbells

This exercise is an easy way to build lower-body strength and functional stamina you can use in your everyday life. All you need is a chair and a set of dumbbells.

Sit on the edge of a chair with feet hip-width, dumbbells held at chest.
Press through your entire foot, especially the balls of your feet, keeping your chest lifted.
Lower back down with control until glutes touch the chair, then rise again.
Aim for 8-15 reps.

3. Standing Dead Bug Press

For a no-sweat core exercise, Jacobs suggests this simple standing dead bug variation. She says it "strengthens your deep core and improves coordination without crunches or planks."

Stand tall, holding a light dumbbell or your fists at chest height.
Extend by pressing your right arm overhead while lifting your left knee to hip height.
Return to start, then switch sides.
Keep torso upright and core engaged.
Aim for 12–16 alternating reps.

4. Single Leg Wall Sit

Jojo Kelly, head coach at Tone House, says this is "a powerful isometric exercise that builds lower-body strength, endurance, and joint stability with minimal equipment." You likely won't work up a sweat . . . but don't expect it to be easy. "By isolating one leg at a time, it increases activation of the quadriceps, glutes, and hamstrings while also training the stabilizing muscles around the hips, knees, and ankles," Kelly says. It's low impact but highly effective, which makes it a great add for anyone looking to build lower-body strength and resilience.

With your back against the wall, sink into a squat position (make sure your knees are directly over your ankles).
Extend one leg above the ground, with your thighs remaining parallel to the floor.
Return your leg to the ground and switch sides, raising the other leg in front of you.
Hold for 30 to 60 seconds, each side.

5. Pallof Press

This cable exercise will challenge your core (you can also use a resistance band if you don't have access to a cable machine). Kelly recommends it for adding anti-rotation strength. "Unlike traditional crunches or sit-ups, the Pallof press emphasizes deep stabilizing muscles (like the transverse abdominis and obliques)," she says. "This not only protects the spine but also enhances balance, posture, and functional movement patterns in daily life."

Stand with your feet a little wider than hip width apart, tightening your glutes and core. Make sure you're standing sideways to the anchor point of the cable.
Pull the cable out and hold it against your chest then press it out without letting it twist your body.
Aim for 8-15 reps.

6. Nordic Hamstring Curls

This is anohter no-sweat exercise that's not for the faint of heart. This move is a little on the advanced side, but it's incredibly effective if you want stronger hamstrings. "Nordic hamstring curls are one of the most effective exercises for building hamstring strength and resilience because they eccentrically overload the muscle," Kelly says. "By training the posterior chain through a full range of motion, Nordic curls enhance functional strength, protect the knees, and support overall lower-body health across all ages and activity levels."

Start in a kneeling position, making sure your glutes are tucked and squeezed while maintaining a straight line from your shoulders to hips to knees. Kelly recommends tucking your feet underneath a plate rack, or having a friend hold down your ankles.
Slowly lower your torso down to the ground - you should feel this immediately in your hamstrings.
It's okay if you can't maintain perfect control all the way down, but that's the goal to work towards.
Aim for 8-12 reps.

Chandler Plante (she/her) is a social producer and staff writer for the Health & Fitness team at Popsugar. She has over five years of industry experience, previously working as an editorial assistant for People magazine, a social media manager for Millie magazine, and a contributor for Bustle Digital Group. She has a degree in magazine journalism from Syracuse University and is based in Los Angeles.

101 Gym Captions That’ll Inspire You to Finally Post Those Workout Selfies

Toria Clarke — Tue, 09 Sep 2025 13:45:02 +0000

Don't let those gym selfies stay in the drafts. After a hard workout, we believe a subtle social media flex is well-deserved. After all, workout pics allow you to post your gains, get inspired by the fitness community, and show off your progress. If it's not a mirror selfie documenting your matching workout set, it might be a photo gallery filled with plenty of workout motivation. The most difficult part of the post - besides working up the courage to take a picture in the gym - is coming up with the right caption.

While those workout endorphins can inspire a bright idea every now and then, other times, your brain might be too exhausted to think of any witty gym captions at all. Maybe you're looking to share all those progress pics, but you don't know what to say. Or perhaps you're struggling to find the words to describe your latest running photos (cardio queens rise up). Either way, we're here to help.

To make the brainstorming easier, we came up with a long list of gym captions to inspire you and your feed, helping you spread some motivation, show off your hard work, or simply chronicle your latest sweat sesh. Consider your next post a way to document a workout well done . . . and if a bunch of likes and nice comments come rolling in, that's just an added bonus.

Funny Gym Captions

Get inspired with these workout captions for the gym - whether you're looking for something funny, empowering, or a little bit of both.

Working out for whatever Megan Thee Stallion is training for.
Actually, my job - it's just gym. #iamkenough
Feeling peachy.

Ciara Spills Her Fitness Secrets - and Creatine Is at the Top of Her List

Alexis Jones — Mon, 08 Sep 2025 20:15:02 +0000

It's 10 a.m. on a Friday, and I'm watching Ciara's new music video, "Low," (for the third time) in amazement. I'm scheduled to talk to her in about an hour, so I'm prepping my talking points. But I can't seem to get one thing off my mind: her knees.

The multihyphenate singer, actor, and entrepreneur, known for her infectious vocals and musical finesse, is also notorious for her impressive choreography. Often marked by back bending, intricate footwork, and a whine or two down to the floor, Ciara's music videos tend to leave viewers speechless. From her iconic 2000s era matrix to the way she hits the ground in "Low," her choreo is as impressive at 39 years old as it was at 19.

So naturally, I took this chance to ask the burning question we've all had since "Goodies": what's the secret to "Ciara knees"? Before I even finish the question, she's cracking up, almost doing a spit take on camera. "Oh my gosh, you gotta keep your knees oiled up," she jokes before telling me the real secret.

"My core, I'm still building. Because after you have four babies, there's a lot of restructuring that happens to your body. It's inevitable."

"It's not just in the knees," she says. It's a commitment to your core and entire lower body. "My core, I'm still building. Because after you have four babies, there's a lot of restructuring that happens to your body. It's inevitable." Still, over the years, Ciara always comes back to core work, even after dealing with diastastis recti during her pregnancies. Over the years, she prioritized workouts like boxing, treadmill runs, weightlifting, and cardio. She also can't stress enough the importance of squats, which give you the strength you need in your core and legs to get low (and, more importantly, get back up).

It also helps when you have a built-in workout buddy and pro-athlete cheering you on in NFL quarterback Russell Wilson. "I think there's something so cool about when you have your own personal drive, but it's a super bonus when you and the love of your life have that same drive together to be the best you can be, individually and collectively," Ciara says. While she calls husband Wilson the ultimate athlete, she proudly refers to herself as one, too. So it makes sense that she trains like one, telling PS another one of her fitness secrets: creatine.

"I first heard about it back in the day, which was like, it's for muscle building and specifically for that and if you want to get jacked, that's what you do," Ciara says. But over time, she's become obsessed with Thorne's line of products, including their creatine, and is now partnering with the brand as an ambassador. She takes the creatine regularly, dissolving it in her apple juice twice a day to improve her energy and cognitive function. "Those are two things that I need the most help with in my world," she tells PS - especially in creating her eighth studio album "CiCi," released at the end of August.

A project in the works since the pandemic, the album is a labor of love aimed to show gratitude for the journey 20-plus years in the making, Ciara says. And it shows. As you make your way through the 14 tracks (18 on the deluxe album), you'll hear range - from breathy soprano slow jams to club hits. There's something for every fan of every era, and that's the point.

"My ultimate goal is, I want you to feel good when you finish listening to the project," Ciara says, adding that she hopes that everyone can find what they're looking for in the album - hope, love, ambition, gratitude, connection.

The latter is her favorite part of making music. "Music sees no color, it doesn't divide. It's one of the greatest connecting factors and one of the most powerful factors in this world," she says. "I feel so blessed that that's a gift that I have been given."

Alexis Jones (she/her) is the section lead of the health and fitness verticals at Popsugar, overseeing coverage across the website, social media, and newsletters. In her seven-plus years of editorial experience, Alexis has developed passions for and expertise in mental health, women's health and fitness, racial and ethnic disparities in healthcare, and chronic conditions. Prior to joining PS, she was the senior editor at Health magazine. Her other bylines can be found at Women's Health, Prevention, Marie Claire, and more.

Tate McRae Is Clearly Committed to Her Fitness Routine – Here's What We Know

Chandler Plante — Mon, 08 Sep 2025 19:35:02 +0000

Everyone is talking about Tate McRae, especially after the 2025 MTV Video Music Awards where the singer took the stage for an epic performance. Contouring her body throughout her stage routine, the people are now asking: what is McRae's fitness routine? And this isn't the first time. With her first studio album having debuted in 2022, McRae was already a multi-hyphenate talent topping the charts, selling out arenas, and positioning herself as the ultimate "it" girl. In a late 2024 Skims campaign seen 'round the world, she also became a viral source of gym inspiration. "I need a workout routine nowwww," one person commented on a gallery of the star modeling clothes from the holiday collection. "Wasn't gonna make it to the gym tomorrow . . . now I am, thank you," another added.

A more recent TikTok trend showing McRae transitioning straight out of an impressive attitude and into a one-legged backbend (in heels, no less) garnered similar reactions. These messages and her VMA performance prompt some timely reminders that McRae's fitness routine is all about strength and stamina - not comparison or restriction. McRae is both a performer and trained dancer (she's been studying dance since she was six, per Buzzfeed) so she's long prioritized movement. Although it's impossible to replicate her exact body composition, there are definitely overarching principles in McRae's routine that can help guide and inspire your own fitness goals (and maybe even your own backbend). To learn more about how she builds muscle, nails impressive choreography (we've all seen that high kick, right?), and stays world tour ready, we rounded up everything we know about McRae's current fitness routine. Read on to see McRae's current regimen, and remember that it's OK if yours looks ends up looking a little different.

Meet the Choreographer Responsible For Sabrina Carpenter's "Tears"

Alexis Jones — Mon, 08 Sep 2025 14:15:02 +0000

What do Sabrina Carpenter, Beyoncé, and Meg Thee Stallion all have in common? Other than being reigning titans of the music industry . . . they have all worked with one woman: Jasmine "JB" Badie.

While the name may not sound familiar, the choreographer's moves likely live rent-free in your head. Sabrina Carpenter's "Tears" performance at the 2025 Video Music Awards? That was all JB. Or Carpenter's viral "Espresso" dance? Yup, you can credit Badie. Beyoncé's iconic 2018 "Homecoming" Coachella performance? Badie played a hand in that, too. And Meg Thee Stallion's viral "Body" video - Badie worked alongside industry leader JaQuel Knight to make that hit.

But Badie, a native of Atlanta, says she didn't even take dance classes as a kid. Dance didn't run in the family, either. While her parents weren't "nerds," they "love computers down" and were always bringing and building new technology in the house. Fortunately for Badie, they also had good taste in music.

In true ATL fashion, her parents met at the Cascade roller skating rink, home to the city's social scene for music, culture, and style. Growing up, Badie and her sister were introduced to vinyl classics by artists from Michael Jackson and Whitney Houston to Prince and Earth, Wind, and Fire.

"Growing up in the South with that music . . . it feels like the bump and the bounce of everything was always a vibration for me and a focal point for my movement."

Outside the home, Badie says she and her friends, including JaQuel Knight and Sean Bankhead, two of the industry's biggest choreographers today, listened to OutKast, Missy Elliott, and Ludacris. "Growing up in the South with that music," Badie tells PS, "it feels like the bump and the bounce of everything was always a vibration for me and a focal point for my movement."

You can see it all throughout Carpenter's "Espresso," a song and dance that scratches your brain in all the right places. The first time Badie heard it in the studio, she "immediately started dancing [for Sabrina]," pausing during our interview to show off some of the now-viral dance moves.

Every beat serves as an opportunity in Badie's world - just look at Carpenter's "I'm working late, cause I'm a singer" hip pop or the "that's that me espresso" gesture from down below. Badie refers to it as being "in the pocket," a speciality of hers, that centers the rhythm and musicality of the song, leaning into the lyricism, rather than getting ahead of the beat.

Badie injected key moments like these throughout the Carpenter's "Short n' Sweet" Tour, including the sex positions interlude in "Juno" and the "Bed Chem" outro shared around the world. "With certain artists, you'll get music that you may not connect with, or you may not get that lucky," Badie says. With Carpenter, though, she made the pockets so easy to find given her artistic blend of sexy and playful - a style Badie is used to executing.

But before Carpenter, there was Beyoncé. And before "Short n' Sweet," there was Beychella.

After dropping out of college in the early 2000s and ending a yearlong marriage, Badie eventually relocated to Los Angeles and moved in with the aforementioned Knight, who happens to be her childhood friend. At the time, he was working on Beyoncé's 2013 Super Bowl halftime show, and before Badie knew it, she was auditioning to be one of the dancers. She was initially told that she hadn't made the cut, but at the last minute, Knight called and told Badie to pack her bags and come to New Orleans.

"It was a whole different environment," Badie says, as she recalls looking around the rehearsal space, which was filled with some of her biggest influences in dance, including Danielle Polanco and Frank Gatson Jr. The moment didn't felt real until Beyoncé herself called Badie to the front of the group to demonstrate an Atlanta-based dance move called the "onion booty."

Knight was trying to explain the move to the singer when Beyoncé notice Badie doing it on the sidelines and asked her to come forward. Three seconds later, Badie was doing the onion booty to Future's "Gone to the Moon" in front of Beyoncé and nearly 60 other dancers. But to Badie, it felt like she and Knight were just back at the house freestyling.

When the demo was done, Beyoncé looked across the room and said, "Now if we can't do it like this, then we need to change the step, because it can't look no other way." At that point, Badie was on top of the world. "That took me out," she says, calling it her "wow" moment. "I was actually just being myself and we were just doing some shit that we've been doing in Atlanta forever," Badie says, not thinking it could catapult her dance network and career forever.

Fast-forward a few years and Badie was back at it, working Beyoncé's next Super Bowl appearance, notable for its Black Panther-inspired "Formation" number, and then she returned to work on Beychella with lead choreographers Chris Grant and Knight a few years later. The HBCU-themed performance is reportedly the most-watched Coachella concert of all time. But to Badie, it "felt easy" to put on a show that centers the joy, creativity, and beauty of her community. "It felt so good to put Black on in that way," she says.

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A post shared by Jasmine Badie (@mssjb)

From there, the gigs just kept coming, Badie says. Since then, she's worked with Ariana Grande, Tate McRae, and Rihanna, choreographing on stages like the Super Bowl, Grammys, Emmys, and Brit Awards. When asked if she ever experiences imposter syndrome working with big names like these, Badie asks me to clarify. The phrase isn't even in her vocabulary. "I feel like I've gone through so much already to get to these points where fear is just not an option," Badie says, after I elaborate on the term. "I've proven to myself, and God has proven to me, that all things are possible. So I take things as it comes and I don't meet it with any kind of negativity or doubt."

And if the negative self-talk ever does creep in, Badie focuses on validation. "This is on my table. So, I must be able to be able to do this," she reminds herself. In life and in dance, "I'm in the pocket. I'm always in the pocket," Badie says. "I'm gonna find that light - and Imma shine bright."

Alexis Jones (she/her) is the section lead of the health and fitness verticals at Popsugar. In her seven-plus of editorial experience, Alexis has developed passions and areas of expertise around mental health, women's health and fitness, racial and ethnic disparities in healthcare, and chronic conditions. Prior to joining PS, she was the senior editor at Health magazine. Her other bylines can be found at Women's Health, Prevention, Marie Claire, and more.

People Are Loving Pure Barre - but Is It Worth the Price?

Lauren Mazzo — Fri, 05 Sep 2025 20:10:02 +0000

When it comes to trendy workouts, barre is right up there with Pilates - and for good reason. Taking a barre class might be a bit out of your comfort zone (and a little on the pricier side), but many people say the low-impact, high-intensity workout is absolutely worth it. In terms of barre studios, Pure Barre is among the most popular - so what can you expect from the pricing?

For context, barre classes typically use micro movements and small weights to exhaust muscles you probably didn't even know you had (which means you'll almost definitely feel the aftermath the following day). Pure Barre specifically offers five different classes: Engage (a free 30-minute intro class for those new to barre), Classic (Pure Barre's original, low-impact barre class), Align (barre with an emphasis on flexibility and balance), Define (barre fused with weight-based strength training), and Empower (a mix of barre and more cardio-intense interval training). No matter your fitness goals, there's truly a class for everyone.

Pure Barre's offerings are definitely premium, but is the pricing just as luxe? To find out more, we dug into Pure Barre's prices, speaking to a rep about the various membership options, free-trial info, and online access. If you're thinking about giving Pure Barre a try, here's what to know about the cost before signing up.

How Much Does Pure Barre Cost?

Pure Barre is a franchise and prices vary by location (the company has over 600 locations across North America), so your best bet is to head to the Find a Studio page on the brand's website and search for the nearest studio. From there, you can see if there are any location-specific offers (like a free class or a certain percentage off your first month). Unfortunately, most locations don't list their prices directly on the website, so you'll need to call or email to get the exact number.

With that in mind, we asked a Pure Barre rep to give us an overall idea of what the prices are really like. While specific pricing still depends on location, most Pure Barre studios offer the three following monthly memberships:

Four Classes ($69-$99 a Month): A Pure Barre rep told Popsugar that the monthly memberships start at $69/month in some locations (for four classes per month). But according to the R/PureBarre subReddit, these prices can go up quite a bit, depending on where you live.
Eight Classes ($129-$159 a Month): This eight-class membership will get you more classes per month (two classes a week if you spread them out evenly), but according to Pure Barre members, this is the general price range you can expect.
Unlimited ($159-$315 a Month): Pure Barre's most expensive membership might also give you the most bang for your buck. Because the range is so wide, you definitely want to check with your local Pure Barre studio before moving forward, as costs may vary drastically. A Houston studio, for example, lists its 30-day unlimited membership at $170, whereas Reddit users in the r/PureBarre subreddit shared that an unlimited membership costs at least $300 in New York City, $189 in the Midwest, and $129 in the Northwest. Redditors also note that signing a one year agreement can make your membership cheaper in the long run.

Non-Membership Options

If you prefer something a little more flexible, Pure Barre also offers single classes and class packages. Prices for these vary by studio as well, but to give you an idea: a studio in Austin, TX, sells single classes for $22, a pack of five classes for $105, 10 classes for $200, 15 classes for $270, and 20 classes for $340.

It's also worth noting that Pure Barre is on ClassPass - a membership that allows you to visit different gyms and studios using a credits system - so if you're interested in attending classes at multiple studios in your area, that might be another good fit for you.

Can You Try a Pure Barre Class For Free?

You sure can. Most studios offer the aforementioned Pure Barre Engage intro class, which is a free small-group workout that introduces you to the Pure Barre technique. That way you can see if it's a good fit before committing to a membership or class pack.

Can You Take Pure Barre Classes Online?

You can stream Pure Barre classes online through the Xponential+ App ($30 per month after a seven-day free trial). In addition to Pure Barre, the app also gives you access to workouts from nine other top studios, including Rumble Boxing, CycleBar, Club Pilates, Yoga Six, and Row House. You can sign up online or talk to your local studio to get set up.

Additional Pure Barre Costs

You'll need to wear a pair of grippy socks for class, for hygiene and safety reasons. Pure Barre classes are done on carpet, so it helps to have something grippy between your bare feet and the floor. If you don't have grippy socks, you can buy some from your Pure Barre studio, but it's not mandatory, and it's totally OK to bring your own. A pair will typically cost $15-$20, but you can also find cheaper multipacks on Amazon, like this Breslatte 3-Pack ($9, originally $12).

As for the rest of your gear, you may want to invest in a workout bodysuit so you look and feel your best in class. Pure Barre devotees also swear by joggers or a pair of flattering leggings to keep their leg muscles warm.

- Additional reporting by Chandler Plante

Lauren Mazzo was the senior fitness editor at Popsugar. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise.

How Much Does a Life Time Membership Cost, Exactly?

Chandler Plante — Thu, 04 Sep 2025 20:00:02 +0000

Life Time (formerly known as Lifetime Fitness) has practically everything you could want from a gym (and then some). The luxury fitness franchise comes equipped with deluxe amenities, saunas, steam rooms, and plenty of group fitness classes - not to mention Olympic-size indoor pools, rock-climbing walls, and areas to play pickleball, basketball, and tennis. In some ways, Life Time feels less like a gym and more like a mini wellness retreat. But given all that Life Time has to offer, what does a membership actually cost?

Life Time memberships are generally broken up into three tiers, with a fourth "Premier" tier at certain locations. Membership cancellations require a 30-day notice, and according to the Life Time website, new memberships come with a complimentary personal training session. Additional benefits include unlimited access to virtual training programs via the Life Time app, a month of free group swim lessons when you enroll your junior in recurring lessons, and a $25 LifeSpa credit to put toward any spa or salon service.

Read on for more information about Life Time membership pricing and see if the hype is worth the price.

How Much Does Life Time Cost?

Life Time membership pricing varies depending on where you're located. To give you a better sense of the price range, we explored membership costs in multiple different areas. For more specific pricing, you can build your membership here using your own details, or contact your local Life Time for more information.

One-Day Membership ($50 and up): If you want to experience all the amenities you'd get with a regular membership, or if you're visiting an area with a Life Time and want to treat yourself, a day membership is perfect. And if you do decide to join, you'll be credited back the cost.
Signature Membership ($179-$329 monthly): The signature membership gives you access to the workout floor and studio classes like barre, Pilates, spin, HIIT, and strength training. You also get unlimited group training like GTX, Alpha, and Ultra Fit programs, and all of the top-tier amenities (although the exact amenities may vary depending on location). Signature members get access to multiple Life Time locations, as long as they're within the same price point. Members say they appreciate Life Time's cleanliness, organization, and great instructors. Pickleball and tennis court fees are also included, and members get priority reservations for studio classes and infant care.
26 & Under Membership ($159-$299 monthly): A discounted membership rate for anyone 26 and under. Note that this particular membership only grants you access to one Life Time location, so you may have to upgrade if you wish to visit another club.
65 Plus Membership ($159-$299 monthly): A discounted membership rate for anyone 65 and over. Note that this particular membership only grants you access to one Life Time location, so you may have to upgrade if you wish to visit another club.
Premier Membership ($379 monthly): An exclusive tier offered at the Manhattan Sky club, this membership comes with access to nine indoor pickleball courts in Manhattan between Sky and PENN 1.

Note that some memberships are not available in all major cities. Clubs in popular locations may also have a waitlist. If you want to get a feel for the gym without signing up for a membership, you can always request a tour.

Additional Costs

Most memberships allow you to visit multiple Life Time locations across the country, so long as they're equal to or below your own price point. If you're looking to attend a more expensive club, you must upgrade your club access by visiting the front desk or contacting your local Life Time at accountservices@lifetime.life. For example, a membership in Colorado Springs will give you access to five Life Time clubs in Arizona, but you'll need to upgrade if you're visiting the one in Scottsdale. Upgrading will cost a one-time service fee of $10 plus the applicable dues, according to the Life Time FAQs.

Something else to consider is childcare. Signature members have the option to register early for childcare and summer camps, but childcare is included with all memberships if a junior membership (a tier ranging from $30-$100 for children 13 and under) is purchased along with it. Kids can also opt to have their own membership at age 12, with a parent or guardian's permission. There are also one-time initiation fees for new members ranging from $49 to $170, although these are occasionally waived depending on the time of year.

Certain Life Time locations (namely the Manhattan Sky club) offer Beach Club access for the one-time price of $899 per adult member and $100 per junior member (13 and under) for the upcoming 2025 summer season. This fee can be added to your membership after purchase, allowing you access to the outdoor pool area and its corresponding amenities (like towel service, full-service bistro, and water slides). Other services include the Life Time spa, salon, and café, to name a few. Other locations may include pool access in your regular monthly membership.

Forgot your gym 'fit at home? Don't stress - Life Time also sells its own apparel, athleisure, and wellness gear. We're big fans of this boxy cropped T-shirt ($27, originally $38) and lilac sports bra ($49, originally $70).

Is Life Time Worth the Price?

Life Time is undoubtedly on the pricier side - whether or not it's worth it is up to you. "Almost all fitness classes are included. If you like to take classes it's absolutely worth it," one person wrote on Reddit. But others say they prefer CrossFit or less expensive box gyms. If you're a dedicated gym-goer looking to upgrade your fitness routine, it might be worth the investment. But if you're still on the fence, it might be worth trying a day pass or tour before committing to a full-fledged membership.

Chandler Plante (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.

A Message to All Hikers: It's OK to Be the Last One Up the Mountain

Chandler Plante — Thu, 04 Sep 2025 17:25:02 +0000

"Wait, why am I fighting for my life right now?" I ask a member of the Adidas Terrex team. We haven't even made it to the trailhead yet, and I'm red in the face, sweating bullets like an eighth grader running the mile for the first time. I can't decide what's worse: me trying to act like I'm fine when I'm so clearly not, or the large group of hikers and content creators just a few yards ahead, waiting for me to pull my shit together.

Since developing an autoimmune condition in 2021, I don't always like to admit how much has changed. In a lot of ways I take my health more seriously now. I genuinely enjoy moving my body and trying new workouts - something my past self rarely made time for. So when Adidas Terrex decided to celebrate the launch of the new Skychaser AX5s with a three-mile hike up to the Griffith helipad, I was beyond game. In all honesty, I thought the trek would be a breeze.

"I don't want to slow down, but it's the only way to keep moving forward."

In my typical routine I go to the gym almost daily. I lift weights, I do yoga, I've tried Solidcore, Barre, and Pilates, and, yes, I've gone hiking in LA. But some days my body still doesn't cooperate. In a lot of ways this is me trying to explain my illness to those who might not understand. I'm strong, I swear! I want to scream as I veer to the side of the road mid-hike, a wave of nausea threatening to take over.

Most of the time I can ignore these moments of fatigue and frustration until my energy decides to return (rest is crucial). This moment feels slightly different, as I watch other, healthier people quite literally pass me by. I don't want to slow down, but it's the only way to keep moving forward.

The larger group is long gone by the time I finally make it to the trailhead. To me, it feels like a steep upward incline and I'm moving at a comically slow shuffle. People always say to take things at your own pace, but putting this into practice is extremely humbling (cut to me chugging along a mountain and pausing every five minutes to breathe).

That said, there are some pros to slowing down: with less hikers around, I'm able to fully savor the cotton candy pink sunset. My body hurts, but my feet don't (thank you, Skychasers). And gradually, I feel less concerned with keeping up with the other hikers, and more happy that I'm able to hike at all.

I make it to the Griffith helipad, and I mostly feel relieved. I look at all the people dancing (did I mention the celebratory DJ?) and a part of me still wishes I was like them, grieving "me" that could've climbed this mountain in half the time. But truthfully, those past versions of myself never would've said yes to this opportunity in the first place.

I sit for a minute to take it all in - tired but proud: of making it to the top, but also for slowing down when I needed to. At the risk of evoking Miley Cyrus's "The Climb," it really doesn't matter how fast you scale the mountain. Listen to your body, and you'll make it to the top eventually.

Wait, How Much Does Orangetheory Cost?

Melissa Willets — Wed, 03 Sep 2025 20:30:02 +0000

Not all boutique fitness studios are created equally. But Orangetheory Fitness is known to live up to the hype. The workout has a seriously dedicated fanbase - and for good reason. The popular group fitness classes combine the personalized attention of a one-on-one training session with the camaraderie of a team workout. Add in target heart rate zones, and you've got a workout that's challenging, effective, and fun (if not a little competitive). That said . . . how much does it cost?

For context, a signature Orangetheory class is 60 minutes long with three distinct parts: the rower, the treadmill, and floor work. Depending on the programming for the day, you might start on the rowing machine, then choose between the treadmill, bike, or strider (similar to an elliptical). The floor work section is all about strength training, with TRX suspension straps and free weights.

Throughout the interval-based workout, Orangetheory utilizes heart rate monitors to track your level of exertion (your "zone"). The goal is to train within the "orange zone" (aka 84 to 91 percent of your maximum heart rate) for 12 minutes or more. Sound like something you want to try? Before snagging a membership of your own, here's everything to know about Orangetheory pricing, from membership costs to additional gear.

How Much Is Orangetheory?

Orangetheory boasts over 1,300 locations across the US. Consequently, location plays a key role in determining the exact cost. There's several different membership packages to choose from, including Class Packs, Basic, Elite, and Premier, but prices vary depending on where you live.

Thankfully, Orangetheory offers "digital joins," meaning you can become a member (or inquire about pricing) without having to visit the studio in person. Participating studios will give you the option to "Join Now" on their website. From there, you can see the membership options, prices, and any additional perks.

To give you a better sense of Orangetheory pricing, we asked an Orangetheory representative to share some averages. Keep in mind that these are just estimates - for more specific numbers, it's best to contact a studio rep or check the price of your local Orangetheory online. No matter the location, you can always book your first class for free to see how you like the class structure. OTF also offers a 30-day money-back guarantee to ensure you love your new membership.

Class Packs ($199-499): If you're new to OTF, you can try a package of 10 classes for $199 and up, 20 classes for $359 and up, or 30 classes for $499 and up. Prices vary by location.
Basic Membership ($69-119 a Month): This membership tier gives you four classes per month, plus discounted add-on classes.
Elite Membership ($109-199 a Month): This membership comes with eight classes per month, plus discounted add-on classes.
Premier Membership ($169-279 a Month): The top membership at OTF, this gives you unlimited classes every month. At the moment, OTF is also offering discounted Premier memberships for your first month.

Note that Orangetheory prices are higher at premium locations such as Manhattan, Brooklyn, Chicago, Los Angeles, Austin, and Dallas. For example, in the West Village, Manhattan studio, an Elite membership costs $169 a month and Premier costs a cool $189 (for new members only - otherwise, the month-to-month rate can be as high as $229). At the moment, some OTF locations are also offering discounted Premier rates to new members, with either a six-month or 12-month long contract. Returning members may also be able to secure a discounted first month of Premier.

While you can technically use your OTF membership at any location in the country, there may be an additional surcharge depending on where you're visiting. That said, no matter which membership you go for, there's no annual contract, and you can choose to take additional classes at a discounted rate once you purchase a membership.

Additional Orangetheory Costs

Beyond the membership fees, there are a few other Orangetheory costs to keep in mind. For starters, there's an 8-hour cancellation policy for all Orangetheory locations. That means if you can't make it to a reserved class time, you can choose another class time that day. Otherwise, there's an estimated $12 charge for Premier members, or a lost class session for Elite members, Basic members, or class package holders.

To make the most of Orangetheory's workouts you'll also need a heart-rate monitor. OTF uses its own brand to connect to the displays during class as well as the Orangetheory app. You can buy an Orangetheory heart rate monitor ($124) or rent one for around $10 per class. Otherwise, you can use your own smartwatch, fitness tracker, or heart-rate monitor to keep track of your heart rate. The only thing is that non-OTF devices won't earn you "Splat Points," display your data during class, or log your data in the Orangetheory app.

OTF also sells its own merch. You can stock up on fitness equipment or rep your Orangetheory pride with collaborations from brands like lululemon and Nike. We especially like this OTF belt bag ($45) and splat point baseball cap ($15).

Is Orangetheory Worth the Price?

Orangetheory prices might seem steep at first, but remember you're getting access to a plethora of fitness machines you likely don't have at home. That's not to mention the real-time biofeedback, encouragement from top-notch coaches, and boutique gym atmosphere (which can be a nice break from a big box gym). OTF also has tons of community workout events for members, including the Orangetheory DriTri.

"For me, the coaches are a large reason why I love Orangetheory as much as I do," Popsugar editor Taylor Andrews says in her full review (having taken over 250 OTF classes herself). "The energy they bring to a class is indescribable until you experience it for yourself."

- Additional reporting by Lauren Mazzo, Mirel Zaman, Jade Esmeralda, Angela Elias, and Chandler Plante

Melissa Willets is a PS contributor.

Mirel Zaman (she/her) is the former PS health and fitness director. She has over 15 years of experience working in the health and wellness space, covering fitness, general health, mental health, relationships and sex, food and nutrition, spirituality, family and parenting, culture, and news.

Lauren Mazzo was the senior fitness editor at PS. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise. Prior to joining PS, she worked for six years as a writer and editor for Shape Magazine covering health, fitness, nutrition, mental health, sex and relationships, beauty, and astrology. She graduated from Ithaca College with a degree in Journalism and minors in Writing and Honors, with additional studies in gender, sex, and love.

Jade Esmeralda (she/her), MS, CSCS, was a health and fitness staff writer and a strength and conditioning specialist. A lifelong martial artist and dancer, Jade has a strong passion for strength and conditioning, sports science, and human performance. She graduated with a Master of Science degree in exercise science and strength and conditioning from George Washington University.

Angela Elias (she/her) is a contributing editor for PS Shopping, where she reviews everything from beauty products to kitchen gadgets, curates can't-miss sales, and creates "best of" shopping roundups. In her former roles at PS, she led the relaunch of its Latine identity and family-focused verticals, directed its Home vertical, and hosted shopping segments. She has nearly 15 years of experience working in the lifestyle space as a writer, editor, content strategist, director, on-camera talent, and publicist.

The Annual Winter Arc Has Been Rebranded - Welcome to the Great Lock-In

Chandler Plante — Wed, 03 Sep 2025 19:25:02 +0000

If you're looking to enter 2026 feeling like the best version of yourself, TikTok's "The Great Lock-In" - also known as the winter arc least season - may be the exact trend you've been looking for. "It's all programming your mind to go hard for a sprint of time. A sprint. It's not meant to be forever," explains creator Tatiana Forbes in a TikTok with over 800,000 views. "But it's meant to be a time you put forward an immense effort in some area of your life. It could be fitness, it could be your finances, it could be your career, it could be a business. It could be all the things."

The key is to put together a routine that'll help you feel like the best version of yourself by the start of the new year. "This is the time where people start to let their foot off the gas, but there's still three months left in the year," says creator Carly Berges in a TikTok explaining the winter arc. "If you're ready to lock the fuck in, become unrecognizable, and go into the new year a whole brand-new, better, leveled-up version of yourself, then get to planning your winter arc right now." Some of Berges's goals include more consistent strength training, increased content creation, intentional reading, and earlier wake-up times, but yours could be totally different. The only requirement is that your goals help you power through the rest of the year and come out the other side at the top of your game.

To help you better understand the great lock-in or winter arc - and maybe even plan one of your own - we reached out to a personal trainer and a registered dietitian. Read on to see their best tips for setting realistic goals, overcoming setbacks, and staying motivated through the end of the year.

Experts Featured in This Article:

Joel Totoro, RD, is a registered dietitian and the director of sports science at Thorne.

Hailey Jackson is a certified master personal trainer at Fit Athletic Club.

What Is the Winter Arc or Great Lock-In Trend?

Whatever you want to call it, it's a TikTok challenge encouraging people to use the coldest and darkest days of the year to refocus on their goals, personal development, and growth, explains Joel Totoro, RD, noting that around this time, people tend to get a little lax about their health and wellness. The great lock-in or winter arc demands your focus, emphasizing that you leverage the last three months of the year to maximize feeling good so that by the time the new year rolls around, you've already made progress toward some of your goals. That said, there are no specific requirements to the winter arc, meaning it's completely customizable based on your unique circumstances and wellness goals.

Winter Arc or Great Lock-In Benefits

We know by now not to trust everything we see on TikTok, but the winter arc/great lock-in could have some serious benefits. "One key benefit of participating is reassessing your approach to health and nutrition," Totoro says. "It's a great time to self-reflect and learn more about how well you are nourishing your body by assessing your energy levels, the quality of your sleep, muscle strength, and more." Just taking a moment to check in with yourself, see how you feel, and identify the areas you want to work on is a huge step in the right direction.

The Risks of the Winter Arc or Great Lock-In

While these trends don't seem inherently harmful, Totoro says you should still be mindful of dangerous health fads. "It's important to keep in mind that everyone is different," he says. "What works for some of your favorite influencers might not work for you, and that's especially true when it comes to nutrition and what you are putting in your body." The bottom line? Don't get caught up comparing yourself to fitfluencers. The winter arc should be about bettering your own self.

"I would caution people to use the winter arc as fuel for motivation and achieving their goals but not as a guidebook for changing everything about your diet and health routine," Totoro says. "Diet culture can quickly change from promoting healthy habits to encouraging negative ones when there's too much emphasis placed on the challenge." To this point, Totoro emphasizes the importance of moderation, encouraging people to still enjoy the holidays, even in the midst of their lock-in. "Sure, increase your fruits and vegetable intake for the rest of the year, but also enjoy your mom's famous sweet potato pie at Thanksgiving," he says.

How to Start the Winter Arc or Great Lock-In

If you want to try a winter arc or lock-in of your own but don't know where to start, NASM certified personal trainer Hailey Jackson has some recommendations.

Focus on consistency over intensity. "Aim for three to four workouts per week that you can stick with, rather than going all out right away," Jackson says. This can help you avoid burnout and maintain progress through the end of the year. "Remember, sustainable changes come from gradual adjustments to your routine and lifestyle, not drastic overhauls," she adds.
Prioritize cross-training. "To start your winter arc, think about building a strong foundation in the next couple of months. Focus on developing a routine that includes both strength training and cardio, along with recovery practices like stretching or foam rolling," Jackson says.
Give yourself time to progress. The earlier you start, the more time you have to gradually increase your training intensity, allowing your body to adapt and grow, per Jackson.
Don't abandon your mental-health routine. The winter arc is so much more than physical fitness. "Make mental health a priority, too, by setting time for mindfulness or yoga," Jackson advises. "This well-rounded approach will set you up for sustainable results by the new year."

Most of these tips apply to goals beyond those that are fitness-related. You could also focus on improving your finances, career, or relationships - and still, consistency, grace, and mental health will make accomplishing those goals a lot easier.

Winter Arc or Great Lock-In Tips

If you want to make your winter arc as effective as possible (even past the new year), our experts have some tips to keep in mind. And as Totoro notes, always seek out credible, personalized, and science-backed information before making any drastic changes to your routine - even if that means consulting with your doctor.

Have a support system. "Motivation tends to dip as the holiday season approaches, but having a solid support system can help," Jackson says. "Consider working out with a friend or joining a fitness community to keep yourself and each other accountable."
Adjust your mindset. "The real key towards [long-term] improvement involves a change to your beliefs," Totoro says. "Shifting your mindset and affirming to oneself that you are a person who prioritizes smart nutrition choices will be significantly more successful than someone who convinces themselves to make a few more good choices for the next few months."
Set short-term goals. Stay on track by setting smaller goals for yourself throughout the period of time, Jackson suggests. This can make your end goal feel more feasible and help you stay focused.
Give yourself time. For the best results, you may want to consider extending your winter arc beyond January 1. "Challenges like the winter arc are a great motivator for change, but we see the best results when these habits stick long-term and become part of your life," Totoro says. Don't be discouraged if you need longer than three months to see progress or achieve your goals.
Recognize your wins. "Celebrate your small wins, whether it's lifting a heavier weight or improving your endurance," Jackson says. Recognizing even a little bit of progress is a big part of staying motivated.
Anticipate off days. You can prioritize health and fitness while still indulging every now and then (it is the holidays, after all). If you feel like you're getting off track, don't panic. "Life happens and sometimes we aren't perfect with our food and nutrition," Totoro says. "When you get an occasional flat tire, you don't slash the other three; you throw on a spare, get through the day, and start tomorrow with four good tires."
Switch up your workouts. Keep your winter arc interesting and effective by trying a wide variety of different exercises. Jackson specifically suggests alternating between strength training, HIIT, and low-impact activities like yoga.
Take time to recover. "Don't neglect recovery days; they're essential for muscle growth and preventing injury," Jackson says. Depending on your fitness level and the intensity of your workouts, you should plan to incorporate one to three rest days a week.
Don't Forget About Nutrition: "Don't underestimate the power of nutrition," Jackson says. "Pairing your fitness routine with a balanced diet will enhance your results. The goal is to feel stronger and healthier, not just to look different by the new year."
Check in with your doctor. Totoro adds that taking a health test or speaking with a healthcare professional can give you important insights you need in order to "feel your best and healthiest." If something feels off or you'd like more information about your health, this may be something to consider.

- Additional reporting by Alexis Jones

Chandler Plante is an assistant editor for PS Health and Fitness. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group. In her free time, she enjoys finding new ways to rock her 18(!) different eye patches, and making videos about chronic illness, beauty, and disability.

Alexis Jones (she/her) is the section lead of the health and fitness verticals at Popsugar, overseeing coverage across the website, social media, and newsletters. In her seven-plus years of editorial experience, Alexis has developed passions for and expertise in mental health, women's health and fitness, racial and ethnic disparities in healthcare, and chronic conditions. Prior to joining PS, she was the senior editor at Health magazine. Her other bylines can be found at Women's Health, Prevention, Marie Claire, and more.

Sabrina Carpenter Likes to Keep Her Fitness Routine "Casual"

Mercey Livingston — Tue, 02 Sep 2025 22:30:02 +0000

Sabrina Carpenter doesn't seem to take herself, or her wellness and fitness routine, too seriously. It's part of what makes her cheeky lyrics so fun (and relatable) and why everyone is obsessed with her much-anticipated new album, "Man's Best Friend."

But if you too are wondering how the singer manages to record music, release new albums, go on a world tour, and collaborate with her friend Taylor Swift, chances are she is doing what she can behind the scenes to feel her best. While Carpenter doesn't share much about her wellness routine publicly, we scoured the internet to find out what we could. Below, learn more about what she does to pour into health - even if it's short and sweet.

She's "Casual" But Consistent With Her Workouts

While Carpenter said she's "casual" with exercise in a 2022 "Marie Claire" interview, she's been known to do several different types of workouts over the years. "I'm a little [casual] with exercise. It's not an everyday thing by any means, but I try to balance it out however I can, and at least once or twice a week do something a little bit more disciplined. I will take a class of some sort, or do a workout at home," she said in the interview. Chances are, this could have changed in the past three years. But most recently, she trained with Megan Roup, founder of The Sculpt Society, to prepare for her "Short n' Sweet" tour in 2024.

View this post on Instagram

A post shared by Megan Roup (@meganroup)

The Sculpt Society method incorporates fun, high-energy dance cardio workouts with low-impact sculpt workouts. I've worked out with Megan Roup IRL over the years and on the app; I can attest to how challenging, yet fun, the workouts are. The dance cardio is also easy to follow and approachable - not that Carpenter needs help with that area.

She also likes Pilates (who doesn't!?) and often works out with her friends. "I do Pilates in my everyday life when I'm home," she told "Vanity Fair." "I love working out with friends, because it makes me feel like I'm not working out, " per "Marie Claire." She's also been spotted at Dogpound, the buzzy gym where Taylor Swift is also reportedly said to train.

She's Obsessed With Ice Baths

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A post shared by Sabrina Carpenter (@sabrinacarpenter)

Carpenter told "Vanity Fair" that she got into ice baths while on the "Short N' Sweet" tour, which you can spot in a recent Instagram carousel post. "Not to sound like that guy, but I've started to do ice baths on tour. And that's been a really new thing that I'm obsessed with," Carpenter says. Honestly, we get it. Ice baths, or cold plunges, are said to relieve muscle soreness, improve blood flow, increase alertness, boost immune function, and reduce inflammation.

She Uses Infrared Saunas

Naomi Osaka is back in the swing of things. After a tough time at Wimbledon in July, the tennis icon has taken on the US Open in style. Now, after defeating Coco Gauff, she's advancing to the quarterfinals - with custom Labubus in tow.

The tradition started with Osaka's opening match, an easy win against Greet Minnen (6-3, 6-4). Osaka donned a shimmering rose-themed kit. Even from the nosebleeds of the Louis Armstrong Stadium, she sparkled - not only in her gameplay, but quite literally.

The glistening ensemble in question: a custom Nike tank dress from stylist Yoon Ahn, shimmering Beats by Dre headphones fit for a modern-day Dorothy, Nike GP Challenge 1 "Naomi Osaka" Sneakers ($170), and crystalline roses tucked throughout her hair, including a detachable braid that was removed once the match began. The icing on the cake? A custom bedazzled Labubu - aka the perfect mascot for her New York return.

In a post-game interview, Osaka told reporters that she's been planning the outfit for years, but it officially came together recently with the help of her stylist. "I was like: 'Do you think this is possible?' Maybe it was two weeks ago," Osaka told the crowd. "Yeah, we kind of just toss ideas around. Obviously, the outcome is way better than I could have imagined."

As for the Labubu, that's courtesy of A-Morir studio. "She's named Billie Jean Bling. Not Billie Jean King. Billie Jean Bling," Osaka said as she showed off the trendy accessory. "I'm glad she made people laugh today." Since her first-round match, Osaka has introduced three more custom Labubus to the crowd: LeBillieBu, Althea Glitterson (a nod to Althea Gibson), and Arthur Flashe (a tribute to Arthur Ashe).

After each win, as Osaka introduces her Labubus to the crowd, you can see the joy and levity radiating through her. She's also been making TikToks showcasing the custom accessories, each video more delightful than the last. And honestly, she deserves this. The athlete has faced a plethora of criticism and speculation lately, namely around her mental health.

"I'm just going to be a negative human being today, I'm so sorry," Osaka said during a press interview post-Wimbledon loss. "I have nothing positive to say about myself, which is something I'm working on." That quote led both fans and news outlets to speculate over Osaka's mental health, something that she's been open about struggling with before, especially after the birth of her daughter. "Wtf, why don't they clip my press conferences after I win?" Osaka posted on Threads after taking notice of the critiques. "Like why push the narrative that I'm always sad?"

"Sure I was disappointed a couple hours ago, now I'm motivated to do better. That's human emotions," Osaka later added to the commentary via Threads. Unfortunately, the concern expressed by society isn't a shocker. Women athletes, especially Black women athletes, have a history of being emotionally policed in sport (see: Angel Reese, Serena Williams, the list goes on). I've said it before and I'll say it again: Last time we checked, emotions exist on a spectrum, and everyone is allowed to experience them in their own right and time. No assumptions required.

That said, it has been great to see Osaka having fun at the US Open and leaning into the playfulness of the game again. It's a reminder to us all not to take life so seriously and to appreciate the small joys. There's also something so childlike and whimsical about the act of carrying around a bedazzled accessory (even if it is worth $450) that makes me smile and wonder if the renewed whimsy has also had an impact on Osaka's success. This marks her first major quarterfinal appearance since the 2021 Australian Open. And this time, it feels like Osaka is leaning into all the pleasures of the game - both on and off the court. She's playing for no one but herself, her daughter, and of course, the Labubus.

At the same time, don't celebrate Osaka in her sparkle if you can't support her during moments of self-critique, too. This athlete, icon, mother, and changemaker deserves every rose (crystalline or not) in the world - and then some.

Alexis Jones (she/her) is the section lead of the health and fitness verticals at Popsugar, overseeing coverage across the website, social media, and newsletters. In her seven-plus years of editorial experience, Alexis has developed passions for and expertise in mental health, women's health and fitness, racial and ethnic disparities in healthcare, and chronic conditions. Prior to joining PS, she was the senior editor at Health magazine. Her other bylines can be found at Women's Health, Prevention, Marie Claire, and more.

Club Pilates Doesn't Post Pricing - Here's What It Really Costs

Lauren Mazzo — Tue, 02 Sep 2025 18:00:02 +0000

It's never too late to hop on the Pilates train. There's a reason why everyone is obsessed with the fitness modality. Pilates is a low-impact (but powerful) workout that builds strength and improves mobility without putting too much additional stress on your joints. While it's definitely possible to get a solid Pilates workout at home, professional instruction can offer you additional guidance, correction, and motivation. If you're looking for a place to learn the ropes, Club Pilates is a great place to start. But how much does it cost?

Pilates has a reputation for being on the pricier side. So while dedicated students rave about the benefits, there are a few things you should know before committing to a membership. For starters, Club Pilates is one of the largest Pilates franchises in the country with 1,200 locations and more beginner-friendly programming than some of the other reformer studios out there. (Check out our Club Pilates review for more information on what the classes are really like.) Moreover, Club Pilates costs are dependent on location, which is one reason why their pricing is so ambiguous.

To get a better sense of what you can expect, we asked a Club Pilates rep to share a general break down of the membership pricing. Although the exact numbers may vary depending on your location, this will give you an overview of Club Pilates costs, including the price of a Club Pilates four-pack, and Club Pilates Unlimited.

How Much Does Club Pilates Cost?

Club Pilates is a franchise (meaning each location is individually owned), so prices vary based on location. To get the most accurate estimate of Club Pilates prices, your best bet is to head to the Find a Studio Near You page on the brand's website. From there, you can search for the closest location and find its contact info. Since most locations don't list Club Pilates prices directly on the website, you'll need to call or email the studio to find out.

That said, a Club Pilates brand representative gave PS a general idea of how much Club Pilates costs, including the Unlimited membership and class packs. Here's what we found, with additional insight from real members on Reddit:

Club Pilates Single Classes ($25-$49). The exact cost will depend on where you live, according to the brand rep.
Four classes a month ($89-$129, depending on location): This is a great membership option for anyone looking to add Pilates to their schedule once a week.
Eight classes a month ($169-$229, depending on location): If you're ready to build your Pilates knowledge, eight classes a month is a great way to learn more and see some serious progress.
Unlimited membership ($199-$359, depending on location): Once you fall in love with Pilates, the unlimited plan is the best way to make it a part of your everyday fitness routine. This lets you take an unlimited number of Pilates classes at your local studio every month.
Passport membership ($279-$379, depending on location): For people who intend to work out across different locations, the passport membership gives you access to more Club Pilates locations all across the country.

Memberships will give you the lowest per-class price, but there's usually a three-month minimum commitment (and a fee of about $100 if you cancel early). Members should also note the cancellation policy, which charges unlimited members a $10 fee for canceling less than 12 hours before class, and $15 for a no-show (according to Reddit).

Additional Pricing Details

If you're loving your Club Pilates practice, you can also commit to an annual membership, which allows you to pay once and skip the monthly payments (although it does require a year-long commitment). Some Club Pilates locations also offer private training sessions, which is a great idea if you're looking for modifications relating to a previous injury or want to learn how to use the reformer with more individualized support.

If you're wondering how much Club Pilates membership prices vary, one Redditor (who claimed to manage a Club Pilates) told the r/Pilates subreddit that their local studio charges $109 for four classes per month, $199 for eight classes per month, $229 for unlimited, and $279 for the Passport membership. Meanwhile, another Redditor shared that their Los Angeles studio charges $120 for four classes per month, $230 for eight classes per month, and $270 for unlimited.

Can You Try a Club Pilates Class For Free?

Yes - no matter which location you visit, you can get a 30-minute introductory class for free. That said, introduction classes can be quite popular, and spots may fill up quickly. Be sure to contact your local Club Pilates studio to schedule in advance.

Can You Take Club Pilates Classes Online?

Club Pilates is part of Xponential Fitness, a global franchise group of boutique fitness brands including Rumble Boxing, CycleBar, Pure Barre, StretchLab, YogaSix, and Body Fit Training. You can stream classes from Club Pilates (and all the other Xponential brands) online through the Xponential+ App ($30 per month or $120 per year, after a seven-day free trial). The annual membership comes out to $10 per month. You can sign up online or talk to your local studio to get set up.

Any Other Club Pilates Costs?

You'll need to wear a pair of sticky or grippy socks for class, as they help you maintain a good grip on the reformer. If you don't have grippy socks, you can buy some from your Club Pilates studio. A pair will typically cost $15-$20, but you can also find cheaper multipacks on Amazon. You can shop more Pilates essentials here.

There are also Club Pilates Gift Cards ($10-$1,000) available for gifting season.

- Additional reporting by Chandler Plante and Jade Esmeralda

Jade Esmeralda (she/her), MS, CSCS, is a former health and fitness staff writer and a strength and conditioning specialist. A lifelong martial artist and dancer, Jade has a strong passion for strength and conditioning, sports science, and human performance. She graduated with a Master of Science degree in exercise science and strength and conditioning from George Washington University.

This Runner Never Meant to Document Her Pregnancy Loss For Millions

Chandler Plante — Fri, 29 Aug 2025 17:30:14 +0000

Jacqueline Wisor didn't originally intend to share her pregnancy loss with over two million people. But in an August 18 TikTok documenting her daily runs, she wound up sharing with viewers that her baby was incompatible with life (due to a condition called triploidy). Initially, "I thought it would be fun to use running as a way to document the progress of my pregnancy, never imagining it would end in loss," Wisor tells Popsugar via email.

"When I push myself physically, it resets me mentally."

The viral TikTok starts on a high note, with Wisor excitedly running at five weeks pregnant. Around the 12-week mark, she mentions some concerns about her baby's health, adding that she was getting a scan to check for any issues. "Anxiety makes you feel small. Running makes you feel big," she tells the camera mid-run.

As a runner since middle school, Wisor is no stranger to the mental-health benefits of movement. "Running reminds me that I'm capable of hard things," she explains to PS. "When I push myself physically, it resets me mentally." Viewers can see her leaning on this ethos throughout her TikTok, especially when - two days after learning of her baby's diagnosis - Wisor reappears on camera, this time walking and dressed in black telling the camera the baby has several features not compatible with life. At first, Wisor wasn't sure if she'd share or continue the series. "I decided to record the update and stick with the video in case [I got] the courage to upload it later." And eventually, she did. "[I] am trying to get outside while I still process this," Wisor says in the video. It's powerful to see her showing up in this way. She's still moving forward, just at a different pace - a sentiment that goes far beyond running.

"Grief makes you feel like time is standing still. It puts everything into a fog, and it can be hard to feel optimistic," Wisor tells PS. For her, running is an important part of self care, but also one of the many tools she's using to navigate her loss. "Medicine, therapy, food, community, and exercise all work together," Wisor says. It's a solid combination, but it doesn't automatically make everything better.

"The loss will always hurt, and I'll always mourn my son."

"While running helps me stay positive and productive through grief, it doesn't take away the pain," she says. "The loss will always hurt, and I'll always mourn my son." Those who have experienced loss know she's right - grief doesn't just vanish into thin air. You sit with it, live with it, and sometimes even make peace with it. It doesn't go away, but that's not always a bad thing. Sometimes it's even nice to be reminded.

These days, Wisor goes on what she calls "grief runs," training for a half marathon in an effort to (literally) keep moving through her grief. The pain is always there, but there are pockets of sweetness, too. Things that help her keep going. "One of my favorite parts of running has been looking for butterflies," Wisor tells PS. "I look for my heavenly son in monarchs. I've had a few follow me, and I'd like to think that we're running together again for a short while."

Taylor Townsend Has Never Apologized For Being Great: "I'm Just Gonna Keep Doing Me"

Alexis Jones — Thu, 28 Aug 2025 15:20:02 +0000

Taylor Townsend is the best women's doubles player in the world right now. But back in 2012, at age 16, she was told that her body wasn't fit enough for professional tennis.

"It was an official from the USTA. (That's like being called to the principal's office.) They said, 'Taylor, you need to come to Florida - now. We're putting you on an eight-week block of fitness training,'" Townsend wrote in a 2021 essay from The Player's Tribune.

Eight weeks of intensive fitness training meant that she'd miss the US Open, despite being the No. 1 ranked junior in the world. Nothing about the feedback made sense to her. At the time, Townsend already felt like an outsider in the world of tennis, being a young, Black girl from the South Side of Chicago. Now, it felt like her weight was another alienating factor being used to keep her from reaching her dreams. This rang truer for Townsend after it was discovered during the fitness intensive that her "health problems" were due to anemia. And still, she was being told she couldn't compete.

"When I was going through all this stuff, there was no body-positivity movement. It didn't exist like how it does now."

Townsend, however, doesn't take kindly to the word "no" - especially not when it comes to others telling her what she's capable of. So with her guaranteed spots secured in the juniors draw, Townsend raised the money and funded herself to compete in New York, ultimately making it to the quarters in singles and winning in doubles. Now looking back on that experience, Townsend says she wouldn't wish it on anyone. But it also made her the player she is today.

"When I was going through all this stuff, there was no body-positivity movement. It didn't exist like how it does now. The conversations didn't exist," she tells Popsugar in an exclusive interview in partnership with the Women's Tennis Association (WTA). "It was like very much, here's the box - you need to fit in it . . . it was very black and white."

Fast forward to 2025, Townsend has made a name for herself in the tennis world for doing things her way. As a power lefty, she's amassed two Grand Slam doubles titles (2024 Wimbledon, 2025 Australian Open) and ten WTA Tour doubles titles, several of which she won post-maternity leave. Plus, two singles titles and two junior doubles Grand Slams. Yet, some people in the tennis world still seem to question her place.

At the US Open on Aug. 27, after losing to Townsend in a singles match 7-5, 6-1, Latvian player Jelena Ostapenko made some loaded statements, telling Townsend she has "no education, no class." The reason? Ostapenko thought Townsend should have apologized for a shot that clipped the top of the net but stayed in play, known as a net cord. Townsend told her she did not have to apologize and that she could "learn how to take a loss better," per The Athletic.

When asked in a post-game press conference about Ostapenko's charged words, Townsend responded with the same energy she did at 16, pointing to her intended actions, not her words.

"She told me I have no class, no education, and to see what happens when we get outside the US. I'm looking forward to it," she said in a post-game interview on the court. When asked if she would consider the comments dog whistles, Townsend elaborated: "Saying I have no education and no class, I don't really take that personally because I know it's so far from the truth. The thing that I'm the most proud of is that I let my racquet talk."

"She's packed up and she's gone. I'm here, and that's the only thing that matters," Townsend continued. "The only thing that I'm worried about right now is continuing to move forward through this tournament. I know that I'm a fantastic tennis player, and I know that I have a lot of things that I want to accomplish, and this is another stepping stone."

That experience back in 2012 - and every challenge she's overcome since - has helped give Townsend the thick skin and strong voice she has today. "I had grown up in an environment where everyone else was telling me how I should be, how I should play, who I should be, what I should do, and that's all that I heard," she says of her early career. And while that felt limiting at the time, it also taught her how to listen to her own voice. "I had to break through that so that I could hear my own voice and be able to understand the person that I am, the kind of player that I am, the kind of game that I want to play, and how I showed up," she adds.

Even today, looking back on her decision to go public about the discrimination and body shaming she experienced as a teen, Townsend expresses pride. That was the first time she stood up and made a decision for herself in the tennis world regarding how she wanted to respond to a situation, she says: "I decided, I'm going to use my voice, I'm going to talk about it, even if it hurts or even if it's embarrassing. I'm just going to do it."

It's clear in this moment that Townsend also knows the world is watching. And she's already a step ahead, having figured out long ago how to cut through the chatter to ensure that her message and her voice is heard, especially for the younger players who look just like her.

"I understand the power of representation and the power of being able to see it, to believe it. So for me, I would just keep doing what I'm doing, speaking to them, leading by action," Townsend says. For Townsend, that means never apologizing for who are or the talents you posses, a lesson she learned long ago.

"I'm just gonna keep doing me," she says.

Alexis Jones (she/her) is the senior health and fitness editor at PS. In her seven years of editorial experience, Alexis has developed passions and areas of expertise around mental health, women's health and fitness, racial and ethnic disparities in healthcare, and chronic conditions. Prior to joining PS, she was the senior editor at Health magazine. Her other bylines can be found at Women's Health, Prevention, Marie Claire, and more.

Taylor Swift Proves It's Not Always Easy For Women to Be Football Fans

Abbey Stone — Wed, 27 Aug 2025 18:15:02 +0000

Getting engaged is usually cause for celebration. Unless your name is Taylor Swift, and the internet is more concerned about what this could mean for your fiancés career. After announcing her engagement to Kansas City Chiefs tight end Travis Kelce, some unsolicited commenters were quick to speculate that this could signal Kelce's retirement from the NFL. Surely these upcoming nuptials were to blame, and not his 12-year long career (for reference, the average NFL career is just over three years).

While we certainly wouldn't call Kelce an average player, his professional football career is nearly four times longer than most. Blaming Swift for Kelce's unconfirmed retirement validates what we already know: it's not always easy to be a female football fan . . . even if you're a superstar in your own right.

We saw a prime example of this back when Swift made her second Super Bowl debut. Despite showing up to support her partner, the Eras Tour queen was promptly met with loud boos from the crowd. Swift side-eyed the crowd, evidently confused by the uproar. "What is going on?" she mouthed. Our thoughts exactly.

Hitha Palepu knows this plight all too well (no pun intended). She's an entrepreneur, a CEO, an author, a content creator, a mother. She also happens to be a Philadelphia Eagles fan - a major Eagles fan. Palepu says she was first "swept up in the Philadelphia sports mayhem" after her family moved from Ohio to Pennsylvania when she was six years old. Her first love was the city's baseball team, the Phillies. "I remember my mom let me stay up to watch the entire [1993] postseason and World Series at eight years old," in which the Phillies played - and lost to - the Toronto Blue Jays, she says. "All of us just rolled into school completely exhausted, including the teachers."

"I don't identify myself as a 'football fan.'"

Her Eagles obsession came later, when Palepu was in middle school. "And it had nothing to do with them being good - they certainly weren't," she says, laughing. "At the time, there weren't many Black quarterbacks in the NFL, and I just remember Randall Cunningham and the [Eagles'] kelly green jerseys and it just feeling like we were seeing the dawn of a new age in football. . . . That representation, seeing what we've never seen before, it really moved me."

When Palepu moved from Philadelphia to Colorado and then Seattle for college and work, rooting for the Eagles helped mitigate her homesickness for the East Coast. "There was a sense of connection and identity of being," Palepu says. "I always felt I was from Philly; no matter where we lived or how many times we moved, that felt like home. And the way I stayed connected to home was sports fandom."

But like many other women who have long been fans of their respective football teams, Palepu chooses her words carefully. "I don't identify myself as a 'football fan,'" she says. She's an Eagles fan. "I've never felt represented by or comfortable enough to call myself a fan of a [men's sports league] the way I could easily say I'm a women's soccer fan and a huge fan of the WNBA."

For many women fans, their relationship with football - and with their own fandom - is complicated. They love their teams and what watching them play brings (community, connection, joy in a stressful world), but they simultaneously have misgivings about celebrating an organization that doesn't seem to support their values. Given that more young women are tuning into the games (in no small part because of Swift's many high-profile appearances), the NFL may be finally forced to confront the future of its fan base.

Is the NFL Letting Down Its Women Fans?

Even if you're not a football fan, you likely have at least a vague understanding of what Palepu and others are referring to. In terms of diversity and inclusion, The New York Times says the NFL has a "race problem," saying that, while two-thirds of NFL players are Black, only nine of 32 head coaches identified as people of color in 2024 (and this is a record high for the league).

The Chicago Tribune says the league also has a "woman problem": more than 130 players have been arrested for domestic violence since 2000 (a USA Today database keeps record of all NFL player arrests for crimes more serious than a traffic violation), and the number of players arrested for sexual harassment, assault, and abuse is much higher. Yet, research published in the journal Violence Against Women found that these arrests had a negligible impact on the players' careers.

It'd be easy to get lost in the rabbit hole of other lawsuits, controversies, and contradictions associated with the NFL. (The NFL did not immediately respond to Popsugar's request for comment.) However, while these issues are concerning for football fans across the board, the numbers indicate that female football fans tend to take these problems more seriously. On the issue of domestic violence, for instance, a Statista survey from 2023 found that nearly half of female respondents believed players convicted of domestic violence should be permanently banned from the league, while 31 percent of male respondents felt the same. Women are also more likely than men to be bothered by on-field violence, research has found.

Cause For Concern

Pediatric nurse practitioner and Detroit Lions fan Rebecca Baskin is among the women in this camp. Like Palepu, Baskin's love of football started early: when she was growing up in Ann Arbor, MI, her family had season tickets to see the University of Michigan's Wolverines play, and they'd walk to The Big House (Michigan's famed stadium) together every Saturday. Now, Baskin never misses a Lions game and participates in two fantasy football leagues (she's winning one and in third in the other, thank you very much). But you also won't find any players with a history of violence against women on her fantasy roster.

"When I do my drafts, I have my research on who I want to draft and then I also have arrest records," Baskin says. "I'm like, 'Alright, this person has been charged with domestic violence. I am not going to draft you.'"

"Sometimes you're just like, 'Why am I watching this?'"

Baskin says that the men in her fantasy league, however, don't seem to take off-field behavior into consideration when choosing their teams. "It never even crosses their minds. If I said I would never draft Ben Roethlisberger (a retired player accused by multiple women of sexual assault, which he has denied), they'd be like, 'Why?'" she says. "It just seems like, at least in my experience, my female friends who watch football are a little bit more sensitive to the controversies in the NFL."

As a healthcare professional, Baskin is also disturbed by the game's potential long-term health impacts. "I mean, the absolute destruction it does to those guys' brains," she says. And so, while Baskin loves to cheer on the Lions with her 4-year-old son, "he will never play football." A 2016 survey by the Public Religion Research Institute found that 37 percent of women (compared to 26 percent of men) feel the same as Baskin and would prohibit their children from playing the sport.

"I feel like the NFL leaves a lot to be desired with concerns to player safety," agrees Skye Payne, a Los Angeles Rams fan who belongs to five fantasy football leagues. "They've definitely stepped up, especially after Damar Hamlin's [life-threatening injury] last year, and now they have better concussion protocols. But when you're watching a game and you see a really bad hit, sometimes you're just like, 'Why am I watching this?'"

Is It Worth the Watch?

There are reasons Payne continues to tune in, and they're good ones. Payne's an only child, and when she was growing up, her dad worked a lot. "He was a hairstylist for movies and TV shows, so he wasn't home a ton. And when he was, we watched football. It was a way for us to bond," she explains. Payne says her dad has since passed away, "so now especially, I feel very connected to him when I'm watching sports."

Much like Palepu, football also became a way for Payne to find a community wherever she has lived. As a student at the University of Michigan, Payne got a rush from cheering in the stands along with thousands of people who shared her interest. "And when things go poorly, when your team loses, you're not alone," she says.

So while Payne is cognizant of "all the bad parts of the NFL," she says - she's also troubled by the lack of repercussions for players who are accused of violence against women - it hasn't yet been enough to deter her fandom. "I think our lives are like, it's such a disaster all the time. And I will take the small joys I can get," she says. "The feelings that I get when I see my team win and when I am winning in fantasy football, where I get to build a community with my friends, brings me a lot of joy. And it outweighs the bad parts for me."

The Swift Effect

Part of what makes fans' criticism of Swift so interesting is her impact on the league. During the 2023 NFL season, when Swift began attending football games in support of Kelce, many women and girls who had previously ignored the sport began tuning in. According to data from Apex Marketing Group, first reported by Front Office Sports, women viewership for regular-season NFL games grew nine percent from the prior year, reaching an all-time high since the league started keeping track in 2000.

Anecdotal evidence seems to support the idea that the pop star is at least partially to thank for this audience growth. "My 9-year-old daughter couldn't wait to watch Dolphins vs. Chiefs this past weekend because of Taylor Swift & Travis Kelce. Then, she liked it so much that she wanted to watch the Sunday playoff games," one dad posted on social media. In another post, a new viewer shared: "My parents are HUGE football fans. I'm almost 40 and have never been interested in football. You should have seen my dad's face light up when I asked him football questions this weekend! Thanks, @taylorswift13."

The NFL is already seeing major profits from these new fans. The New York Post reports that 16 percent of American shoppers cited Swift's influence as the reason they spent money on professional football this season. According to Apex Marketing Group, the Swift-Kelce romance has generated an equivalent of $331.5 million in "brand value" for the NFL since Swift started making appearances at games this past fall.

A New Era For the NFL?

If these new fans find issue with the league's less-than-stellar legacy of conflicts mired in racism and misogyny, will the NFL be willing to change its ways to keep them watching? Especially considering that the very person responsible for all this growth continues to be judged so harshly by fellow football fans?

Allyn Ginns Ayers, an attorney, professional dancer, and Jacksonville Jaguars fan based in Miami, hopes the mere existence of more women fans will put pressure on the NFL to finally tackle some of the issues that have historically deterred this demographic. "Having more female eyes on the sport is probably a good thing going forward," Ayers says. "And even if I'm not consciously thinking about how my dollars or attention is profiting things that I don't necessarily support, I think that having an audience of people who are maybe more concerned about racial equity and gender equity and player safety will automatically put pressure on the league to make different decisions in the future."

As Palepu sees it, the NFL is currently operating under the false impression that they need to choose between serving the interests of their existing fans and their new ones. "[But] that's a binary that has no place in reality. This country has internalized the feeling that we need to take a side. And it's a really shortsighted perspective," she says. And ultimately, failing to evolve "is a choice that's going to hurt [the NFL] more than it's going to help them."

- Additional reporting by Chandler Plante

Abbey Stone is the former interim wellness content director. Abbey uses her decade-plus of digital media experience to bring great stories to life, specializing in health, feminism, and culture. She is the former editor-in-chief of the Webby-Award-winning brand Well+Good. Abbey was also an editor at publications including Mental Floss and People and has bylines at The Daily Beast, Wondermind, She Knows, and more.

10 Gym Bags With Shoe Compartments Our Editors Swear By

Kalea Martín — Tue, 26 Aug 2025 20:40:01 +0000

Maybe you stash an empty grocery bag in your duffel so you can store sweaty cross-training shoes after a workout. Or perhaps you tie the laces to the outside of your backpack so your shoes don't have to go in your bag at all. Whatever your solution, chances are you don't like having your dirty sneakers kicking around your gym bag alongside your clean clothes. The good news is, there's a simple alternative (and it doesn't involve any DIY contraptions).

If you want to keep your workout gear clean and organized, all you really need is a proper gym bag. Whether you're carrying cycling shoes to your local spin studio, or storing a pair of sneakers to change into after work, a gym bag with a shoe compartment is a total game changer.

That said, shopping for the perfect gym bag is challenging enough, and finding one that also has a shoe compartment can be even harder. If you're not sure where to start, you've come to the right place. After scouring the web, reading customer reviews, testing some of them ourselves, and seeking out recommendations from experts, we've narrowed down 10 of the best gym bags with shoe compartments. Now, it's up to you to decide which one fits your needs the best.

Our Favorite Gym Bags With Shoe Compartments to Shop

An affordable, stylish option for the yoga lover: forestfish Yoga Gym Bag at $22
A long-lasting option worth the splurge: The North Face Base Camp Voyager Duffel at $94, originally $125
For a 48-hour summer road trip: Beis The Mini Weekender at $98
A bestselling pick with a USB charger: Etronik Gym Bag at $33, originally $50

How We Chose the Best Gym Bags with Shoe Compartments

Our editors regularly test fitness gear and accessories, and we've tried enough gym bags to know which ones actually make your life easier, and which ones fall apart by week two. To curate this list, we looked closely at functionality, materials, user feedback, and overall value. Here's what we considered:

Design & Functionality – Does it actually work for gym life? We prioritized bags with dedicated, ventilated shoe compartments that keep your sweaty sneakers separate from the rest of your gear.
Durability – Will it last? We focused on bags made with sturdy zippers, reinforced stitching, and water resistant materials that can handle daily use.
Comfort & Portability – Is it easy to carry? Whether you're commuting or heading to a workout class, we chose bags that are lightweight with comfortable straps.
Value – Is it worth the price? We looked for options that combine high quality with a reasonable price point.
Style – Does it look good? We picked designs that balance aesthetics and practicality.
User Reviews – We dug into hundreds of customer reviews to find out how these bags held up over time.

Shop our favorites ahead, and see which bag you'll be adding to your cart.

Update on Aug 26, 2025 at 4:30 PM ET: Updated prices and checked stock for all products.

User reviews may have been lightly edited for clarity.

Taylor Swift Won’t Call Herself an Athlete, but Travis Would - Here’s Her Routine

Kaley Rohlinger — Tue, 26 Aug 2025 19:45:01 +0000

Taylor Swift loves a good surprise. On Aug. 26 she let us in on her very own love story, announcing her engagement to Kansas City Chiefs football player Travis Kelce. Just a few weeks prior, she also confirmed that her 12th studio album ("The Life of a Showgirl") is on the way, teasing fans with a multitude of different album covers. From her upcoming album release to the highly-anticipated wedding, there's clearly never a dull moment for Swift . . . that's just the life of a showgirl. But how does she keep up with it all?

The truth is, Swift's lifestyle takes serious strength and stamina. We know this much to be true from her hours-long performances at the Eras Tour. "She will never tell anyone that she is an athlete. But I've seen what she goes through. I've seen the amount of work that she puts on her body, and it's mind-blowing," Kelce told GQ in an interview published on Aug. 12.

To his point, Swift's wellness routine is designed with stamina in mind. Even when she's not performing for three hours and 44 minutes straight, her health and fitness regimen needs to serve her well in the long run. Although Swift has been fairly tight-lipped about her habits as of late, there are a few Easter eggs out there (and we're not just talking about her music). Ahead, we scoured the internet for everything we could find about Swift's current wellness routine, including her favorite workouts, comfort meals, and best practices for mental health.

Taylor Swift's Wellness Routine

When the Eras Tour finally wrapped, Swift had 21 months of shows under her belt. Here's what we know about the wellness routine that gave her the stamina, energy, and mental resilience to keep at it for this long.

She's Always in the Gym

As Swift's trainer and Dogpound founder Kirk Myers told British Vogue in an April interview, a lot of prep went into the Eras Tour. "We approached her training for the Eras tour with the mindset like a professional athlete. There was an 'off-season' when she wasn't touring and 'in-season' when she was," Myers said. "When she's not touring, we're in the gym up to six days a week for sometimes two hours a day." These long gym sessions consist of strength training and conditioning with an emphasis on core work, Myers said. But even on tour, Swift was still putting in the work, averaging two gym sessions a week. "If you've seen the show, you know how intense it is physically," Myers said. "Imagine doing that three, four days in a row and then you finally have a few off days and you're still showing up to the gym. That's Taylor."

She Sings on the Treadmill

Six months before the Eras Tour began, Swift starting running and singing on the treadmill, she told Time in her December 2023 person of the year cover story. "Every day I would run on the treadmill, singing the entire set list out loud," she said. "Fast for fast songs, and a jog or a fast walk for slow songs." She's also a known lover of cardio, previously telling WebMD that she liked to do an hour of cardio on the treadmill every day. "For me, running is about blasting a whole bunch of new songs and running to the beat," she said in a 2010 interview. Looks like not much has changed.

She Took Dance Lessons

Leading up to the Eras Tour, Swift knew she wanted to be confident in her choreography. "I had three months of dance training, because I wanted to get it in my bones," she said in the same Time interview. Although she admits that dancing was not her "strong suit," she stuck with it, learning from celebrity choreographer Mandy Moore (recommended by bestie Emma Stone). "I wanted to be so over-rehearsed that I could be silly with the fans, and not lose my train of thought," Swift explained.

She Quit Drinking

You might've heard of Swift's affinity for cosmos - or maybe her Bacardi and coconut combo at the 2023 VMAs. However, with the exception of the 2023 Grammys, Swift told Time that she quit drinking so as to avoid doing the Eras Tour hung over. A wise decision indeed.

She Believes in Balance

"During the week, I try to eat healthily, so that means salads, yogurt, and sandwiches," Swift told WebMD. "It's nothing too regimented or crazy. I don't like to create too many rules where I don't need them." On the weekends, though, she goes for classic comfort foods. "I love a burger and fries, I love ice cream so much, and I love baking cookies. Actually, I love baking anything." (But you might've known that already.) In terms of drinks, Swift is a big Starbucks fan. She loves the vanilla latte during weekdays and a PSL on the weekends.

She Loves to Cook

In 2019, Swift shared her top three favorite dinner-party recipes with Elle: Ina Garten's Real Meatballs and Spaghetti, Nigella Lawson's Mughlai Chicken, and Jamie Oliver's Chicken Fajitas With Molé Sauce. Some of her favorite things to bake in the winter are pumpkin bread and ginger molasses cookies, but she's also shared snaps of cinnamon rolls and a recipe for chai sugar cookies.

On this note, one of her favorite breakfasts is buckwheat crepes with ham, parmesan cheese, and a fried egg, according to a 2012 interview with Bon Appétit. She pairs it with orange juice - which she drinks every morning - and she always keeps her fridge stocked with Diet Coke.

She Takes Supplements

In the same Elle interview, Swift said she takes L-theanine to help with stress and anxiety and magnesium for muscle health and energy. L-theanine helps you stay alert and increases levels of dopamine and GABA, per the Cleveland Clinic. Magnesium, on the other hand, is known to support serotonin production, and even help with sleep and anxiety.

That said, just because Swift takes these supplements, doesn't mean they're right for everyone. It's always a good idea to talk to your doctor before incorporating any new medications into your routine (supplements included), as they can interfere with certain health conditions and medications. This is especially important since supplements are not tested or regulated by the Food and Drug Administration (FDA).

She Works on Positive Body Image

In Swift's 2020 Netflix documentary, "Miss Americana," she bravely shared that she struggled with an eating disorder in the past, and has done some serious work to overcome it. "I tend to get triggered by something, whether it's a picture of me where I feel like my tummy looked too big, or someone said that I looked pregnant, and that will trigger me to just starve a little bit. Just stop eating," she said in the documentary. She remembers near-fainting after shows while on her "1989" tour. "I don't think you know you're doing it when you do it gradually. You don't ever say 'I have an eating disorder' but you count everything you eat."

She spoke more about her healing journey in the 2019 Elle article. "I learned to stop hating every ounce of fat on my body. I worked hard to retrain my brain that a little extra weight means curves, shinier hair, and more energy," she said, reflecting on her past in light of her 30th birthday. "I work on accepting my body every day."

She Travels With Wellness Essentials

Swift is a seasoned traveler, so it's safe to say she has her routine down. She always travels with candles, and the first thing she does when she gets to her hotel room is unpack. She told WebMD that having a comforting routine is crucial in order to stay balanced. We have a feeling it's no different now, given all the travel needed for the Eras Tour.

She's Always Writing

"As a young kid, I learned to process my emotions by writing," Swift told WebMD. She began writing poetry in second grade and hasn't stopped writing since. She says she uses writing to keep herself honest and work through feelings - from rejection and loneliness to joy and love. In this way, writing is a tool for her mental health (and it also leads to some pretty amazing songs).

- Additional reporting by Mercey Livingston and Chandler Plante

Kaley Rohlinger is a freelance writer for PS who focuses on health, fitness, food, and lifestyle content. She has a background in the marketing and communications industry and has written for PS for over four years.

Mercey Livingston is a writer and editor with eight-plus years of experience covering fitness, health, and nutrition for media outlets and brands including Well+Good, Shape, and Women's Health. She was the fitness editor at Peloton and held editorial roles at Equinox, Shape, and Well+Good. Mercey is a NASM-certified personal trainer and women's fitness specialist. She's also a certified holistic health coach through the Institute For Integrative Nutrition, with an additional certification in hormone health.

The Hardcore Girlies Are Doing Hyrox

Andi Breitowich — Mon, 25 Aug 2025 20:00:02 +0000

Everyone is entitled to their own preferences. Differences in hobbies, likes, and dislikes should be respected. You know, to each their own. But lately, some uneasy TikTok users are feeling personally victimized by Hyrox, an intense, yet popular indoor fitness competition taking over the FYP. One creator expressed some serious distress and concern that Hyrox athletes are training for something the rest of us have yet to learn about, while another is questioning how she ended up on Hyrox-tok without her consent. So if you feel equally confused about the intense competition (and its social media takeover), you're not alone.

Hyrox originated in Germany in 2017 but quickly established itself as one of the fastest growing fitness sports in the world, with races in more than 11 countries and 30 cities. It's framed as the "race for hybrid athletes" and entails 8 kilometers of running (roughly 5 miles) and eight strength-based workout stations. There's no finishing time restriction, and according to the Hyrox website, 98 percent of athletes successfully complete the race. But given that it's a competition, the goal is to finish as quickly as possible.

On top of that, athletes must pay an entry fee to participate (ranging between $70 and $120). So some folks are bewildered why anyone would do such a challenging workout. But for 52-year-old Hyrox rookie Jen Anderson, it's about the challenge. "I've trained for many endurance races throughout my life, and I've done everything from 5Ks to marathons to distance relay races, but the difference with Hyrox is layering in the functional strength component," she tells Popsugar. "I'm not tied to a certain time or personal record for my first Hyrox, but I'm excited to compete, finish, and be successful - and then talk about it every chance I get."

Still skeptical about the allure of Hyrox? Don't worry. We did a deep dive on "the world series of fitness racing" - and honestly, I'm kind of compelled to join the masses.

Experts Featured in This Article:

Jen Anderson, CPT, is a group exercise instructor, personal trainer, and cancer exercise specialist at The Den.

Anthony Crouchelli, CFSC, USATF, is a certified functional strength coach, run coach, and Hyrox performance coach.

What Is Hyrox?

Hyrox is a hybrid fitness competition that combines running and functional workout stations, where participants run 1 kilometer, followed by one functional workout, and then repeat it eight times, swapping in a new functional exercise each time. "Functional workout" is a buzzy term, but it generally refers to a type of exercise that focuses on improving movements relevant to everyday life (like squatting down to pick up a child or carrying groceries).

For the purpose of Hyrox, the eight functional movement stations include: ski erg, sled push, sled pull, row erg, burpee broad jump, farmer's carry, walking lunges, and wall balls.

Here's a full breakdown of the race that can be completed as a 4-person relay, in a pair, or solo:

1-kilometer run
1-kilometer ski erg
1-kilometer run
50-meter sled push
1-kilometer run
50-meter sled pull
1-kilometer run
80-meter burpee broad jump
1-kilometer run
1-kilometer row
1-kilometer run
200-meter farmer's carry
1-kilometer run
100-meter sandbag walking lunges
1-kilometer run
100 or 75 wall balls (depending on division)

Curious about the difference between Hyrox and CrossFit? Thought so. "Hyrox is all about setting a specific goal, tailored for athletes looking to push their endurance and functional strength in a structured race format, where the focus is on speed, with clear metrics to help track progress and improvement," says Anthony Crouchelli, CFSC, USATF. "CrossFit, on the other hand, is about building functional fitness that translates into real-life movements, like squatting, lifting, and pushing, and it's all about becoming well-rounded and improving across a variety of fitness skills."

The Benefits of Hyrox

If you want to boost athletic performance, training for Hyrox is a great way to go. Here's a closer look at the benefits of Hyrox, according to Crouchelli.

Full-body workout: Hyrox blends strength, endurance, and mobility, hitting every single muscle group in one session.

Fosters mental toughness: It's no secret that running 8 kilometers and crushing eight workout stations is grueling, but the challenge is meant to push your limits and build resilience.

Improves stamina and endurance: You can count on the mix of running and strength training to get your heart pumping, build stamina, and test endurance (with the goal of not burning out at the end).

Builds strength: All eight functional movements are meant to build serious strength, so you can expect your upper body, lower body, and core to kick into high gear.

Tracks progress: Since the race is timed and focuses on speed, you can easily track your improvements and chase new personal records.

The Risks of Hyrox

Hyrox bills itself as a "sport for everyone," but that doesn't mean it's entirely risk-free. As with any sports or exercise regimen, Crouchelli says the load of movements can take a toll on your body, leading to sore muscles, aches, pains, and, if you're not careful, injury. Those dealing with a pre-existing injury or underlying health condition should also consult a doctor before training or partaking in a Hyrox race, given the vigor and intensity.

That said, when you prioritize rest, recovery, and proper fueling (like adequate hydration and a balanced diet), Crouchelli says Hyrox has a relatively low risk factor.

So, Why Is Hyrox So Intense?

"I don't know if 'intense' is the right word, but it's more so 'challenging,'" Crouchelli says. "Just like running races, Hyrox will always have those hyper-intense folks, but for the most part, every individual I've met through Hyrox started because they felt welcomed and challenged."

So, no, despite TikTok's concern, Hyrox athletes are not training for World War III. They're training for personal growth. "At the end of the day, Hyrox is really you versus you, and when that's the case, you have no choice but to win," Anderson says. "Then, after the challenge, the body rests and recovers and you're left with the imprint of all that bad-ass hard work, and all I can really say is, I want to do that again. Bring it on."

Andi Breitowich is a Chicago-based freelance writer and graduate from Emory University and Northwestern University's Medill School of Journalism. Her work has appeared in PS, Women's Health, Cosmopolitan, and elsewhere.

I'm a Fitness Editor and These Are My Favorite Workout Sets to Wear to Viral Classes

Sarah Wasilak — Mon, 25 Aug 2025 18:02:02 +0000

Fit Check is a series where host Sarah Wasilak tests fresh activewear from brands while trying out a new fitness class, from the latest Pilates hybrid creation to the hot yoga class everyone is talking about on TikTok. For the latest installment, she reviews Prana apparel while taking a CorePower Yoga class in NYC.

I consider myself both a fashion and fitness enthusiast - I've been a runner and an editor for about the same amount of time (11-plus years!), with two marathons, several half marathons, and countless Fashion Weeks under my belt. While these are two very different areas of expertise, one could argue both require stamina and strength, which is why I'm constantly seeking the latest and greatest in workout classes in every major city - from Solidcore to Orangetheory and everything in between.

Combining my love for fashion and fitness, I created Fit Check, a series where I road test times two, trying on fresh and colorful must-have fitness gear from brands I love (hello, dopamine dressing!) while working out at a viral boutique studio or gym that everybody's talking about. Ahead, I share my first-person reviews of both a class and a complementary 'fit, touching on comfort level, functionality, and sweat-wicking capabilities when it comes to the clothes, from butt-sculpting leggings and full-length bodysuits to sneakers. Scroll to see where I've broken a sweat so far and which apparel you just might have to add to your cart.

Everything You've Ever Wanted to Know About Rugby

D'Annette Stephens — Fri, 22 Aug 2025 14:45:02 +0000

The Women's Rugby World Cup is here and if you're not tuned in, then what are you doing? If you're thinking to yourself, "wait but rugby is so confusing and I'm only watching for Ilona Maher" - that's OK. Maher already warned fans the game would be confusing and still implored people to support the tournament. "Watch it, tune in. You're not going to understand it the first time you watch it. You're onto going to understand it the second time either, but just keep watching," she said during her ESPY Awards acceptance speech in July. Lucky for you, we're here to help explain some of the ins and outs of the sport.

It's no secret that rugby has seen a huge spike in attention following the Paris 2024 Olympics, when the US Women's Sevens Team brought home the bronze (the team's first time medaling at an Olympic Games). But it's also understandable if the rules of the sport are still a bit overwhelming. For starters, rugby is built on strength, grit, and speed; it's not football, but it has all the action-packed elements. If you're interested in learning more about the rules of rugby, we've got you covered. Here's an easy-to-follow primer to help you take your burgeoning fandom to the next level.

What Are the Types of Rugby

Rugby comes in two main styles: Rugby Fifteens and Rugby Sevens. As the name implies, in Rugby 15s, you've got 15 players on each team going head-to-head for 80 minutes (two 40-minute halves).

Meanwhile, Rugby 7s has seven players per side, and matches are just 14 minutes (with seven minute halves). It's short, intense, and incredibly fun to watch - and is the form of rugby played at the Olympics.

What Are the Rugby Players and Positions

Both Rugby 15s and Rugby 7s have forwards, who are responsible for more attacking and hitting, and backs, who tend to be faster players, responsible for most offensive and defensive play. Forwards also compete for possession of the ball in scrums or line-outs (both methods of restarting the game after a stoppage due to a minor infraction or an out-of-bound ball).

In 15s, there are eight forwards (wearing jersey numbers 1-8) and seven backs (numbered 9-15). In 7s there are 3 forwards and 4 backs.

Rugby Position Names

In addition to forwards and backs, rugby player positions can be further broken down into the following roles. Each player is meant to take a specific position during gameplay, or take on certain duties, such as kicking or decision-making.

Forwards:

Loose-Head Prop
Hooker
Tight-Head Prop
Second row
Second row
Blindside Flanker
Open side Flanker
Number 8

Backs:

Scrum half
Fly-half
Wing
Inside Centre
Outside Centre
Wing
Fullback

What to Know About the Rugby Pitch

The rugby playing field, also referred to as the pitch, is a wide and long playing surface made of grass. This massive field is 74 yards wide and approximately 103 to 109 yards long (from goal line to goal line). Here's an overview of the field markings on the rugby pitch. We know this is a lot of terminology, but knowing the various lines on the pitch makes understanding game play much easier.

The Field Markings

The touchlines: Equivalent to the sideline of the field, the touchline runs the entire length of the field and indicates the boundaries of the pitch.
The deadball lines: If the touchlines indicate the boundaries of the length of the pitch, the deadball lines, which mark the back of each in-goal area, indicate the boundaries of the width.
The goal lines or try lines: These lines run perpendicular to the touchlines and parallel to the deadball lines, marking off an in-goal area that's about 11 to 24 yards wide (depending on the level of play and field dimensions). This end of the field generates the most excitement in the game as teams can score on tries
The 22 meter lines: These lines run parallel to and about 22 meters in-field from each try line. This is where penalty kicks, scrums and lineouts take place.
The halfway lines: Running down the middle of the field, these lines are where gameplay starts and where restarts occur after a try is successful.
Dashed lines: A handful of "dashed" rather than solid lines on the rugby pitch indicates specific distances used during gameplay. For instance, drop-kicks (which start the game) must go beyond a 10-meter dash line to officially begin gameplay, and on throw-ins the ball must pass a 15-meter dash line before it can be played by anyone.

What Are the Rules of Rugby?

Now that we understand the terrain and how teams are made in rugby, here's how the game is actually played.

The objective of rugby is to score as many points across your opponent's goal line as possible before time expires.

Each game starts with a drop kick that must stay in the playing area and travel past the ten-meter line. While in play the ball can be carried with one or two hands, passed down the field, or kicked as players attempt to score.

Here's the kicker: the ball can be carried or kicked forward down the field, but it can only be passed backwards and sideways. It can be passed as often as a team wishes. And the opposing team can tackle, push, hold, or grab the player in possession of the ball - but only the player in possession. All in all, it's very much a team sport.

When play stops, it restarts with a scrum or a line-out. Scrums, which occur after minor infractions, look kind of like American football huddles, but more chaotic. Eight players from each team lock together in a three-row configuration, facing and binding with the opposing team's front row. The scrum-half tosses the ball into the tunnel formed by the players' heads, and the forwards fight for possession. It's as intense as it sounds.

A line-out occurs when the ball goes out of bounds. Both teams line up near the sideline, and the ball is thrown back into play. Players can jump or be lifted by teammates to catch it.

How Does Rugby Scoring Work?

Again, each team is trying to score as many points as possible during the game. Here's how points are awarded:

Try (5 pts): This happens when the ball is brought to the ground over the opponents' goal line.
Conversion (2 pts): Similar to American football, a team can attempt to score two more points after scoring a try by kicking the ball in between the goal posts.
Penalty (3 pts): A team may choose to kick a goal when awarded a penalty after an infraction.
Drop Goal (3pts): A player can kick for this goal during open play by dropping the ball onto the ground and kicking it as or just after the ball touches the ground, known as kicking the ball on the half volley.

D'Annette Stephens is a PS contributor, certified personal trainer, and former volleyball player and coach.

This 8-Move Workout Is All You Need to Target Your Entire Body

Tamara Pridgett — Wed, 20 Aug 2025 21:40:02 +0000

It can de daunting to craft a well-balanced workout plan - especially when life (or the gym) gets too busy. That's why it's so helpful to have in your back pocket some straightforward, full-body workout routines that you know will deliver a solid endorphin rush and require minimal equipment. This full-body gym workout is the perfect place to start.

This full-body workout for the gym (which you can also do at home, with the right equipment) consists of just eight moves but truly works your whole body. You'll be targeting your shoulders, biceps, back, glutes, quads, and core with these moves, and the whole thing shouldn't take more than 45 minutes, which is about how long you might spend wandering around the gym looking for open equipment.

All you need to get this full-body gym workout done are some dumbbells and/or resistance bands, a workout bench or step, and a stability ball. But just in case you don't have those last two items (or people are hogging them in the weight room), we'll offer easy swaps. Check out the full gym workout below for a much more efficient routine, and get ready to work.

45-Minute Full-Body Gym Workout

Equipment needed: Two sets of dumbbells and/or resistance bands; one set should be medium/heavy and the second set should be light. (Here's more on how to choose the right weight.) You'll also need a stability ball and a workout bench or step.

Directions: Make sure you warm up beforehand, for example with these (warmup exercises). To help you save time, this workout should be performed in supersets, meaning you'll alternate two exercises, taking little to no rest in between each move. For example, you'll do a set of the split squat to overhead press and immediately transition to bicep curls. Then, you'll go repeat these two moves until you've completed the listed number of sets. There are three total supersets, and you'll do the last two exercises separately, not as supersets. Afterward, don't forget to do a cooldown stretch.

Superset 1, exercise 1: split squat to overhead press: four sets of 10 reps (each leg)
Superset 1, exercise 2: bicep curl: four sets of 12 reps (each arm)
Superset 2, exercise 1: single-leg bridge: four sets of 12 reps (each leg)
Superset 2, exercise 2: single-arm row: four sets of 12 reps (each arm)
Superset 3, exercise 1: step up: four sets of 10 reps (each leg)
Superset 3, exercise 2: front and lateral raise: four sets of 10 reps
Body saw: two sets of 10 reps
Bird dog: two sets of 10 reps on each side

- Additional reporting by Lauren Mazzo and Mirel Zaman

These TikTokers Exercised 9 Hours a Day For 3.5 Months - Here's What Happened

Lauren Mazzo — Wed, 20 Aug 2025 18:05:02 +0000

Renee Miller and Tim Beissinger (better known as the @ThruHikers) are always down for an adventure. Back in 2022 they decided to do something different, documenting a big trip through a canoeing and hiking route called the Pacific Northwest Circuit (PNC). In just 106 days, they covered over 2,700 miles, all while sharing their journey with an avid TikTok audience of over two million people.

The couple did not hold back any details. They thoroughly explained how they planned and dehydrated their meals, how they crossed streams and carried their canoe, and even how Miller managed her period while on the trail.

These videos proved incredibly informative, but one of the couple's most popular videos from this time was a TikTok detailing exactly how their bodies changed throughout their journey. In the October 2022 TikTok, Miller and Beissinger explain what happened to their bodies after exercising for an average of nine hours and 15 minutes per day for three and a half months straight. The video has since amassed over seven million views and one million likes. Read on to get all the details, plus some of the couple's biggest takeaways.

What Exercise Did They Do?

After watching the two take on such an immense physical challenge, more than one commenter wanted to know: "How much weight did you lose?" So, Miller and Beissinger detailed exactly how that much exercise changed their bodies - and their message was beyond refreshing. "A lot of people asked if we lost weight - that was a common question we got on our videos," Miller tells Popsugar. "But we realized it was more than just weight loss. Our bodies were changing."

"It was more than just weight loss. Our bodies were changing."

Miller and Beissinger's PNC route first involved hiking about 1,600 miles across 72.5 days, from northwest Washington State up into Canada (that's about 20 miles per day). Then, they paddled a canoe back along the entire Columbia River out to the Pacific Ocean, covering about 1,200 miles in another 33.5 days (about 35 miles per day).

What Was Their Diet Like?

"Something else we've documented on both of these hikes, that a lot of people on TikTok watched, was how much we eat in a day when we're out there," Beissinger says. "This is not a weight-loss trip; it's more of an eat-everything-in-sight trip," he adds, estimating that he was eating about 4,000 calories every day just to fuel the journey physically. In the beginning, Beissinger and Miller say they struggled to eat enough. At first, the sheer amount of exercise makes you less hungry, Beissinger says. But "after two months of being out there, you're just always hungry and always needing more," Miller says.

How Did Their Bodies Change?

The couple detailed how walking for so long flattened their feet (they were both a full shoe size bigger by the end); how being outside gave them tans despite wearing sunscreen; how bushwhacking left them with random cuts and bruises; and how walking and paddling gave them blisters, then calluses on their feet and hands.

They also acknowledged that, over the course of their journey, they both lost almost all of their body fat and "started looking pretty scrawny," as Beissinger says in the TikTok. But they built muscle, too. First in their legs while they were mostly hiking, then in their arms during the canoe portion of the trip.

After about a week of paddling, Beissinger says he actually shocked himself while changing his shirt. "There was this giant growth on my arm, which was my muscle," Beissinger laughs. "I felt like a muscle man. It really surprised me when I realized my muscles were growing in directions that they've never grown in before." Ultimately, they both came home just five pounds lighter, since they'd lost a lot of body fat but gained a lot of muscle.

What Happened Afterwards?

The two were careful to point out that these changes weren't permanent. "Now, we're both back at work sitting in front of computers all day. It's unrealistic to maintain the bodies we've built, but we try to stay fit between trips by exercising outdoors at least once a day," Beissinger said on TikTok.

Still, the Thru Hikers say their transition back to desk jobs wasn't easy. "There's a phenomenon that people call the 'post-trail blues', which is when you switch from being out on one of these super long-distance trails," Beissinger says. "You're just so happy. It's so fun. And then normal life can feel mundane and tedious."

He was still going through this adjustment period as of November 2022. "When you hike 25 miles a day every day, you always feel like you've accomplished something," Beissinger says. "At work, some days I feel like I've accomplished something, and other days, I feel like I didn't. That's just part of life, but it can be hard getting used to that again."

And yes, losing his muscle-man physique since returning has been sad . . . but it was also expected. "It's fun to feel like a superhero when it comes to fitness," Beissinger says. "But as we said in that video, we accept that that's not realistic and that's not a good ideal to strive for because we can't - nobody can - look like they're at their peak fitness 365 days of the year."

Takeaways

The couple's candid approach to the weight-loss question is refreshing. Especially when you consider all the fitfluencers telling us that exercise needs to be, first and foremost, a tool for weight loss. The Thru Hikers' message serves as a reminder that, for many people, movement is not just a way to change your physique. In fact, it can (and should) be fulfilling in and of itself. Not to mention, bodies will fluctuate (as will your activity level), and that's OK. You don't even have to hike 2,700+ miles to know that.

- Additional reporting by Chandler Plante

Lauren Mazzo was the senior fitness editor at PS. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise.

The Best Dumbbell Arm Exercises For a Stronger Upper Body, ASAP

Maggie Ryan — Tue, 19 Aug 2025 20:35:02 +0000

If you're looking to build a strong upper body, you can't go wrong with dumbbell arm workouts. Dumbbells are simple, easy to use, and versatile. With the right weight, a solid selection of dumbbell arm exercises, and a consistent routine (trainers recommend at least two strength training sessions per week), you'll be able to build muscle in your shoulders, back, triceps, and biceps. So what are some effective weighted arm exercises you should consider adding to your next workout? We asked the experts (aka trainers), and they delivered, sharing nine of the best dumbbell exercises to strengthen your upper body.

As a note: we don't recommend doing all of these moves at once (your arms will not thank you for that). Instead, sprinkle a few throughout your weekly strength-training routine to really work your upper body or spice up your next arm day. If you want to do a dedicated arm workout, start with an upper-body warmup, then pick four or five of these moves to do.

In terms of equipment, all you'll need is two dumbbells. We recommend picking weights that feel appropriately challenging for you. If you're a beginner, you may want to start with three- or five-pounders and work your way up. Once you have your equipment, keep reading for detailed instruction on how to do each trainer-approved dumbbell exercise. Your arms will be shaking in no time (don't say we didn't warn you).

Experts Featured in This Article:

Sherika Holmes is a NASM-certified personal trainer and the owner of Sherika Fitness.

Khaleah London is a choreographer, certified Pilates instructor, and the lead instructor at Equinox.

Caley Crawford is a NASM-certified personal trainer and the head of training and experience at Row House.

Tami Smith is an ACE-certified personal trainer and owner of Fit Healthy Momma.

Lacey Stone is an ACE-certified trainer and group fitness instructor.

Roger Montenegro, NSCA-CSCS, is a personal strength coach and a certified strength and conditioning specialist.

- Additional reporting by Chandler Plante

I've Been to Over 250 F45 Training Classes - Here's What to Expect as a First-Timer

Yerin Kim — Mon, 18 Aug 2025 22:30:02 +0000

Over the years, I've tried various fitness classes ranging from HIIT, dance cardio, and indoor cycling to lower impact workouts like Pilates and yoga, mixing in weightlifting and treadmill work at the gym. I'd never enjoyed a workout enough to commit to a full membership - until I tried F45 Training in late 2022. A year and a half and over 250 classes later, F45 Training has become my main form of exercise.

With more than 1,700 studios in 65 countries, F45 Training offers functional, high-intensity group fitness classes. Joining F45 got me out of my fitness rut, but what's kept me around is the 45-minute sessions that often feel like they're flying by; the variation in classes, movements, and body focuses; and the encouraging team environment. I've now taken classes at seven different F45 Training locations in four cities across the world, and with F45 Passport - a new addition to an unlimited membership that provides members six free drop-in classes a month at any F45 studio globally - I plan on visiting more.

F45 membership pricing varies by studio. A single drop-in class is $30 and up, and a seven-day trial can be as little as $7, depending on where you live. Get more details on F45 costs here.

As someone who's tried a variety of fitness classes, I know how intimidating it can be to try a workout for the first time. Keep reading for a breakdown on everything you should expect for your first F45 Training class and my honest F45 review.

What Is F45 Training Like?

F45 Training is centered on 45-minute functional training sessions, which focus on mimicking movements you use every day, like pulling, pushing, and lifting. Each day, workouts will fall into one of three categories: cardio, resistance training, or a hybrid of the two. The schedule intentionally alternates between cardio and resistance-training workouts to allow for members to take classes every day (if desired) without fatiguing. Cardio classes typically utilize a combination of ERG machines like rowing machines, SkiErgs, and exercise bikes and bodyweight exercises, while resistance days usually incorporate strength training equipment including kettlebells, Y-bells, dumbbells, and barbells.

Though you'll have an idea of what to expect based on the class you signed up for (cardio, resistance, or hybrid) and formats are often repeated, every class looks different in terms of the number of stations, timing, and moves. I prefer F45 Training to similar group fitness workouts that combine HIIT and strength training because of this variation. For example, Barry's Bootcamp classes alternate between weights and running on a treadmill and Orangetheory Fitness uses a mix of treadmill, rowing, and floor exercises, while at F45 Training, equipment and exercises vary every class.

In my experience, instructors can often make or break a fitness class. But because F45 Training workouts are formulated in advance and displayed on screen so class members can easily follow along, you don't have to book your classes based on the instructor. Of course, there are F45 coaches there to help with form, prevent injuries, and lead classes, but they don't create the workouts themselves.

I've also found F45 Training to have a more welcoming environment compared to other group fitness classes. The energy doesn't feel super intense or bro-y, and members are typically friendly. In addition, because everyone is at different stations focusing on different moves, I've never felt self-conscious or worried about others paying attention to me, which can often be a concern when you're new to a fitness class.

What to Expect at Your First F45 Training Class

Prepare for class by knowing what type of class you're walking into, which you'll be able to see when you sign up. I recommend arriving 10 to 15 minutes early to your first F45 Training class. When you first walk in, expect a coach to ask about any injuries or exercises you're avoiding. At the start of class, you'll be directed to the blue turf, which is where members stand while the coaches walk through the format and every station, and demo each of the movements. While the quick demos might feel overwhelming, know that you won't have to memorize any moves: there are multiple screens throughout the room that show timers and videos of athletes demonstrating each movement and station during the class as well.

The group will then break up for a warmup, which is also instructed on screen. This includes basic movements like arm circles, inchworms, and spinal twists. During this time, a coach will assign you a number to indicate the station you start at. Once you get to your station, you'll usually have one or two partners to move through the class with you. From there, the screens and coaches will always instruct you on what to do next, whether that's move or stay in a station or take a hydration break. Classes always end with a quick stretch and cooldown.

F45 Training Tips For Beginners

Pay attention to the demonstrations. Arrive on time for class and make sure you watch and listen to the coaches during the class introduction and demo. While the screens in class are there to remind you of your next move, it's always helpful to get an idea of the exercises before diving in.
Ask your coaches for assistance. For those completely new to weightlifting, a resistance-training class in particular may be intimidating to keep up with. If you're unfamiliar with a specific exercise, wave over a coach to help with your form and set up equipment to prevent risk of an injury. Don't be afraid to ask for a modification when needed.
Listen to your body. F45 workouts often test your endurance. Particularly for cardio or hybrid days, I recommend pacing yourself accordingly, taking breaks, and modifying when possible so you don't exert all of your energy on the first few sets.

What to Wear and Bring to F45 Training

For resistance-training days, I recommend flat gym shoes for weightlifting to prevent any injuries. I rotate between my favorite cross-training sneakers, which are the On Cloud X 3 Training Shoe ($167 and up) and Under Armour Unisex UA SlipSpeed Training Shoes ($120). I also prefer to wear weightlifting gloves, like the Contraband Pink Label Women's Micro Weight Lifting Gloves ($23), to avoid blisters, calluses, and skin tears on my hands.

For attire, wear whatever workout clothes you feel most comfortable in, but opt for sweat-wicking and supportive activewear. I prefer to wear a workout tank and full-length workout leggings (as opposed to shorts) for more freedom in movement and extra support for floor exercises. My go-to matching sets include the Lululemon Align Halter Tank Top ($49, originally $68) and Lululemon Align High-Rise Pant 25" ($98 and up), the Beyond Yoga Women's Spacedye Slim Racerback Tank ($68) and Beyond Yoga Women's High Waisted Midi Leggings ($87, originally $97), and the Vuori AllTheFeels Tank ($74) and Vuori AllTheFeels Legging ($98).

Most studios provide sweat towels, but it's worth inquiring in advance to make sure. And don't forget to bring a water bottle - you'll need it.

Yerin Kim is the features editor at PS, where she helps shape the vision for special features and packages across the network. A graduate of Syracuse University's Newhouse School, she has over five years of experience in the pop culture and women's lifestyle spaces. She's passionate about spreading cultural sensitivity through the lenses of lifestyle, entertainment, and style.

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