20 Fitness Hacks That Will Change Your Life

Can't seem to make it to the gym these days? Stop with the excuses, and let these 20 lazy-girl-approved tips keep you on track all season long.

Keep it short: Always opt for a short and intense workout over a longer one where you don't push yourself. HIIT it, then quit it.
Get it out of the way: Start your day with a workout so you don't have a chance to skip it later. This one is great for all the procrastinating lazy ladies out there.
Two birds, one stone: Cardio and strength training don't have to happen separately. Combine them in one workout like this 30-minute printable for a killer workout.
Hit the floor: Yes, you can lie on the floor and still get an awesome workout. These lazy-girl-approved moves are proof.
Double TV time: Your commercial breaks are mini workouts that add up after an hour or two of your favorite shows. Try this three-minute workout the next time you want to binge on the tube.
Socialize: Grab friends for your next class. Scheduling a fitness date will make you more likely to stick with the game plan. No one likes to bail on someone they love.
Pack up early: Get your gear ready to go the night before your workout. That way you don't have to rush around right before your workout . . . or end up skipping it altogether.
Change your commute: Ride your bike or walk for a portion or all of your commute. Makings things active will help you burn calories and keep you off public transportation for as long as possible.
Multitask the mundane: You can always sneak in some exercise. Move through calf raises when you're standing in a long line or waiting for the bus, and move through this two-minute workout you can do while brushing your teeth.
Enjoy your snack: The right pre-workout snack can fuel you up for better performance at your next workout. Try one of these and enjoy.
Go slow: You don't have to look like the Energizer Bunny during every workout. Turn up the resistance, slow things down, and you'll feel the burn big-time.
Drink up: More water helps your body burn more fat, and being properly hydrated improves your workout performance. Sip on H2O all day long.
Make it routine: When your workout feels like second nature, you won't be as tempted to skip it. Keep your routine consistent every week, and start feeling results.
Lift a little: If you're all cardio and no strength training, you're not going to see the changes you're after. These beginner-friendly dumbbell exercises are a great place to start.
Go for 10: Even if you're not going to commit to a full workout, take 10 minutes and work out with one of these videos. Short workouts still count!
Stay caffeinated: Too tired to hit the gym? Turn up with a few sips of coffee or green tea. You'll get your energy back on track, and caffeine has been linked to better workout performance.
Cruise your feed: Start following fitness stars like Kayla Itsines and Hannah Bronfman, who will fill up your Instagram feed with a ton of motivation. It's hard not to want to work out after looking at these ladies!
Hire outside help: Sign up for boutique classes with an awesome instructor, or hire a personal trainer for a handful of sessions at the gym. They'll keep you on track and revitalize your routine.
Reward yourself: All work with no reward does not suit the lazy girl. Whether it's a piece of chocolate, new gear, or one hour of pure relaxation, give yourself a gold star after you put in the work.
Stay in bed: You need those seven to nine hours every night to keep you energized throughout the day and during your workout — just another good excuse to linger a little longer.

The 10 Best Exercises for Women

Tone Up for Your Two-Piece
Every woman is familiar with those tricky trouble zones that take a little extra work to tighten and tone (lower abs, anyone?). After a lot of exercise trial and error, I’ve finally found a solid set of moves that help me shape up and feel confident in a swimsuit, my favorite skinny jeans, or a sexy cockatil dress.
Read on for the top 10 exercises that I find work wonders for my stomach, inner thighs, booty, and shoulders plus tips on how to add them into your workout routine.
Single-Leg Deadlift
I love this exercise because it lifts and tones the glutes and activates my entire core (which helps prevent back pain).
How to do it: Grab a pair of dumbbells and stand on your left foot. Lift your right foot behind you and bend your knee so your right lower leg is parallel to the floor.
Bend forward at your hips, and slowly lower your body as far as you can. Pause, then push your body back to the starting position. As you come up, think about using your glutes to push your hips forward instead of lifting from your back. Keep core engaged and chest up during the entire movement.
Side Plank
This exercise is my secret weapon to help tighten and shrink my waistline. It works the deep abdominal muscles (obliques, transverse abdominus) that many abs exercises don’t reach.
How to do it: Lie on your left side with your knees straight. Prop your upper body up on your left elbow and forearm. Raise your hips until your body forms a straight line from your ankles to your shoulders. Hold this position for 30 seconds. Turn around so that you’re lying on your right side and repeat.
Pushup
I’m a huge fan of this classic exercise because it works the entire body, burning a significant amount of calories, as well as tightens my chest muscles to keep things perky in your bikini.
How to do it: Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders, feet close together. Lower your body until your chest nearly touches the floor and then push yourself back to the starting position. Make sure to keep your hips lifted and your core braced the entire time.
Second Position Plies
This ballet move sculpts the inner thighs as well as tones the gluteus minimus (side of butt) for lean legs like a dancer.
How to do it: Stand with feet wider than shoulder-width apart, toes turned out slightly. Lower your body down by bending your knees until your thighs are parallel with the floor. Bring arms overhead and shoulders down and back. Pause, then slowly push yourself back up to the starting position.
Cardio Intervals
Incorporate high-intensity interval training (HIIT) into your routine to burn more calories in a shorter amount of time, as opposed to long, slow endurance exercise.
How to do it: Choose any piece of cardio equipment (elliptical, jump rope, treadmill, bike, etc) and repeat the following pattern 10 times total:
3 minutes at 50 percent of your maximum effort
20 seconds at 75 percent of your maximum effort
10 seconds at your absolute maximum effort
Triceps Extension
This is my favorite exercise for toning the back of shoulders and triceps. I use light weights and perform a high number of reps (25+) for this exercise.
How to do it: Come into a lunge position, with your back heel on the ground. Lean over your front bent knee as your lift your arm straight up by your side, top of the
facing the ceiling. Lift and lower the 2-3 pound weight about an inch (30 times each side).
Stepups
This exercise targets the muscles of your glutes and hamstrings to create leaner, stronger legs, and a tighter, lifted rear. Stepups also work your quadriceps since they require you to straighten your knee against resistance.
How to do it: Stand in front of a bench or step and place your left foot firmly on the step. Press your left foot into the step and push your body up until your left leg is straight. Lower your body back down until your right foot touches the floor and repeat.
Keep your chest up and core engaged the entire time. Keep your weight balanced evenly, not leaning too far forward or too far back.
Bridge
Bridges are not only the perfect exercise for a perfectly rounded rear, but they will also help keep your back healthy and pain free.
Plank with Arm Raise
Adding an arm raise to an already excellent exercise like the plank improves posture and core strength, which makes me feel better, look taller, and feel more confident.
How to do it: Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of on your hands. Your body should form a straight line from your shoulders to your ankles. Brace your core and maintain your hip placement as you lift your right arm straight out in front of you. Draw your shoulder blades down and back as you lift your arms. Hold the position for 5-10 seconds and then switch arms.
Shoulder Stand
There are so many physical and mental benefits to yoga. Inversion postures are great for helping to reduce the appearance of cellulite. I do a shoulder stand or put my legs up the wall for 5 minutes every night before I go to bed.
How to do it: Lie down on your back and lift your legs and hips off the ground, bringing your legs up over your head until your toes touch the floor behind you. Place your hands behind your back and extend legs straight in the air, creating a straight line from shoulders to ankles.
Keep your neck relaxed as your hold the shoulder stand. Try to hold it for at least one minute and then slowly come out of it.
How to Use These Moves
1. Total-Body Workout
For a quick, total-body tone up, pick five of the moves and do 3 sets of each exercise 10 times (unless otherwise noted below). Move as fast as possible between moves for maximum calorie burn.
The next day, do the other five exercises. You can incorporate a few sets of cardio intervals into the total-body training session or do it separately for a longer period of time.
2. Target Your Trouble Zone
If you want to tighten up one specific area, pick the exercises that focus on those places and incorporate them into your daily routine. Just remember to continue challenging your body by gradually increasing the weight or number of reps as you get stronger.
How to do it: Lie faceup on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms as straight line from your shoulders to your knees. Pause in the up position, then lower your body back to the starting position.

The Ultimate Beginner's Machine Workout For Women

Free weights are great, but machines have their place too—especially for newbies. Learn how to make the machines your friends in the gym.
If you're a woman just starting out in the gym, you may be feeling intimidated. Not only is the array of machines overwhelming, but most gyms are replete with muscular men who look like they'll crush anything in their way—including you.
If this describes how you feel, you're not alone; many women can identify. But if you're willing to take a tiny step beyond your comfort barrier, you'll be on the road to some fantastic fitness progress.
Let's review some of the key points you need to know to design a machine workout that will get you started on a weightlifting regimen.
1. Kiss: Keep It Simple, Sister
First, keep your workout as simple as possible. Your objective at this point is to get the muscles used to the stress of the weight lifting stimulus and prepare yourself for more advanced programs.
Since you're new to the concept of weightlifting, your body will respond quickly to even basic exercises. So progress will happen quickly. Track these changes for motivation—it's called positive reinforcement!
Machine weight training is great because the apparatus helps you through the correct pattern of movement with no stress on your part. You won't have to worry about proper form as much as you would with free weights. Machine exercises will also help you get comfortable in the gym.
2. Focus On Form
At this stage, the goal is not to lift as much as possible. You don't need to be concerned with personal bests. For now, get comfortable and ensure you're performing each exercise correctly.
While the machine will guide you through proper form, there are still some things you need to be careful about.
One, make sure your back is pressed flat into the bench or back pad in machine exercises like the leg press, chest press and shoulder press. And two, don't hyperextend your knees or elbows as you do the shoulder press, horizontal chest press, horizontal row, triceps press-down or leg extension.
3. Don't Push Far Beyond Your Comfort Zone
Work hard, but not so hard that your comfort zone disappears and you want to quit. If you leave the gym feeling exhausted because you worked so hard, you may develop negative feelings toward working out.
Obviously, you should avoid feeling bad about working out. Instead of feeling exhausted, you should leave the gym feeling energized and excited about your next workout.
There's a difference between challenging yourself and pushing yourself to the limit. Save the extreme workouts for after you have a solid training base. Then knock yourself out.
4. Remember To Rest
Finally, rest enough to recover. This is a critical part to success with any training program, but some beginners tend to overlook it.
Leave at least one day between each of your full-body machine weightlifting sessions. If you're just starting out and know that you have a slower recovery system, rest for two days.
More rest beats not enough rest, so make sure you're fully recovered and feeling great each time you step in the gym.
As long as you get in at least two workouts per week, you will start seeing fitness improvements and more lean muscle mass. If you can do three sessions, excellent! But don't force yourself if you feel like you could use another day off.
On To The Programs
So now that you know the key components of what makes for a successful machine workout program, here are a few routines to follow.
You can either repeat one of them two to three times per week, or cycle among all three. Each workout will work every muscle group in your body while also help to boost your metabolic rate.
Grow comfortable with these machine-based exercises and when you're ready, you can move into the free weight section and expand your exercise repertoire!

Jamie Eason Fitness 360: Learn Her Training, Diet, And Supplement Secrets!

Sit back, relax (but not for too long), and learn the insider secrets that have set Jamie Eason apart as a tried and true fitness professional.
Jamie Eason is by far one of the most recognizable fitness models in the industry. However, Jamie wasn't born with a silver dumbbell in her hand; she had to fight tooth and nail for where she is today. And like any great success story, Jamie had to battle in the trenches before she reached the summit of success.
Jamie overcame every woman's worst nightmare: breast cancer. Her personal struggle with the disease flipped her motivation switch. She began to make healthy lifestyle changes, building the body she never thought she'd have again, but better!
With 7 years under her belt since her bout with cancer, Jamie has accumulated an array of health and fitness knowledge that has aided her in her own rendition of survival of the fittest.
In an exclusive Bodybuilding.com interview, Jamie shares her best tips about training, nutrition and supplementation—tips that she has used to set herself apart in the world of fitness.
So sit back, relax (but not for too long), and learn the insider secrets that have set Jamie Eason apart as a tried and true fitness professional.
Training
Tip 1. Train For Your Weaknesses
    Everyone seems to have that certain body part that lags behind and won't change no matter how hard you work at it.
    Put extra emphasis on that body part, by training it 2 days a week rather than just one.
Jamie Eason
Jamie Eason
May 04, 2011 • 6 min read
Jamie Eason is by far one of the most recognizable fitness models in the industry. However, Jamie wasn't born with a silver dumbbell in her hand; she had to fight tooth and nail for where she is today. And like any great success story, Jamie had to battle in the trenches before she reached the summit of success.
Jamie overcame every woman's worst nightmare: breast cancer. Her personal struggle with the disease flipped her motivation switch. She began to make healthy lifestyle changes, building the body she never thought she'd have again, but better!
With 7 years under her belt since her bout with cancer, Jamie has accumulated an array of health and finess knowledge that has aided her in her own rendition of survival of the fittest.
In an exclusive Bodybuilding.com interview, Jamie shares her best tips about training, nutrition and supplementation—tips that she has used to set herself apart in the world of fitness.
So sit back, relax (but not for too long), and learn the insider secrets that have set Jamie Eason apart as a tried and true fitness professional.
Jamie Eason's Fitness Program
Training
Tip 1. Train For Your Weaknesses
    Everyone seems to have that certain body part that lags behind and won't change no matter how hard you work at it.
    Put extra emphasis on that body part, by training it 2 days a week rather than just one.
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Tip 2. Hit Every Muscle Group At Least Once During The Week
    If you're limited on time to work out during the week, adjust your schedule to accommodate every muscle group.
    If I can only make it into the gym one day, then I'll combine everything into one full body workout.
    If you do have the luxury of time however, you can never train your back or shoulders too much. This also applies to your weakest body part as well.
Tip 3. Set Your Heart On Your Ideal Physique And Go For It!
    When you first start to train, you should be committed to reach your goals and work out 6 days a week with only one day off.
    Give your muscles the attention they need to grow, by focusing on one major muscle group per day.
    By eating healthy and getting enough sleep, you will be able to put all your energy into growing that particular muscle.
Tip 4. Don't Overtrain
    Exercise is obviously good for your muscles, but it can also be bad if done excessively.
    Exercise can break down muscle and release free radicals in to your body, so it's important to allow your body to recover with rest, proper nutrition and supplementation.
Tip 5. Lift Heavy To Break The Muscle Building Plateau
    It takes a lot of effort to gain quality muscle, and lifting heavy with low rep ranges can stimulate muscle growth without burning muscle from high intensity exercise.
Tip 6. Increase The Intensity When Trying To Cut Down
    When you're trying to get in your best shape for a special event, you should increase your intensity in the gym by doing more sets and higher reps.
    You also want to limit long extended periods of cardio, because it can eat away muscle rather than fat. I stick with plyometrics, interval training for cardio, or sprints.
Tip 7. Be Flexible With Your Rest Days
    Because my travel schedule is so hectic, I don't really plan a rest day. I don't want to miss out on any of the fun things in life, so if something cool or exciting comes up on a day during the week, I want to be able to take a complete day off and get right back on my program the next day.
Nutrition
Tip 1. Track Your Meals To Stay On Track To Your Goals
    You need to know exactly how many calories you are taking in on a daily basis, so you aren't overeating or undereating, which can be just as detrimental to your goals.
    If you know your calorie range, you can eat more calories when you train harder, and fewer calories when you're not training as hard.
Tip 2. Space Your Meals Out In Even Intervals Throughout The Day
    Eat small complete meals every 3 hours to keep your body fueled with sustained energy throughout the day. You want to keep your body at homeostasis the entire day rather than having a bunch of peaks and valleys.
    Going long periods of time without eating can be detrimental to your goals.
    Keeping your body properly fueled can keep your blood sugar levels stable, your mind alert and your body fed and energized.
    If your body knows it's going to be fed at a certain time, it will start to release fat because it knows that doesn't need to store fat for future energy stores.
Tip 3. Eat 5-6 Small But Complete Meals Throughout The Day
    You body can process several smaller meals better than just a few larger meals throughout the course of the day.
Your body will only use what it can for fuel at that moment, the rest will be stored as fat.
Tip 4. Manipulate Your Carb Intake Depending On Your Goal
    If you are looking to grow your muscles, then increase your carbohydrate intake but if you're trying to lean out, then decrease your carb intake.
    If you take in carbs with your protein directly after training, the carbs will act as a broom to sweep the protein into your muscles for optimal growth and recovery.
Tip 5. Be Creative To Make Your Healthy Meals Taste Good Too
    Eating healthy doesn't always have to mean chicken, rice and broccoli - you can spice up your meals by thinking outside of the box and coming up with some healthy yet tasty recipes.
    Sometimes I incorporate baby food into my recipes because they're convenient, healthy and don't contain preservatives.
Tip 6. Cook Your Food In Muffin Tins
    Lean meats have a tendency to become very dry when cooked. Using muffin tins to cook your recipes can help regulate the heat to each serving.
    Also the vegetables or other ingredients will help keep the moisture in when being cooked.
    In addition, the muffin tins make perfect portion sizes, and are convenient for on-the-go meals.
Tip 7. Food Preparation Is The Key To Success
    If you don't have healthy food readily available, when you get hungry you'll just reach for whatever is convenient and most of the time it's unhealthy.
    By preparing a lot of food in advance, you'll always have healthy options that you can eat, even when you're in a time crunch.
    You can even freeze meals that you cook ahead of time to keep them fresh until you're ready to eat them.
Tip 8. Don't Eat Snacks, Eat Meals
    The word snack has a bad connotation and usually means grabbing something on a whim that's small but extremely unhealthy.
    When you eat clean and unprocessed foods, you can eat a substantial amount and still eat fewer calories than a typical "snack".
Tip 9. Avoid Cheat Meals
    I personally don't like cheat meals, because they're a slippery slope! If I have one meal that's unhealthy, then I start to develop more cravings for bad food.
    I prefer to make healthy food that still tastes great, so I never feel like I'm being deprived.
Supplementation
Tip 1. Use Supplements To Fill In The Gaps Of Your Whole Foods
    To be successful with supplements, you first need to eat right and exercise often.
    Supplements are not a magic pill that allow you to eat bad and not be active, but still expect to see results - it just isn't going to happen.
    Supplements like protein powder can be convenient for when you're on the go and need something fast. I travel a lot and protein is a life saver when it comes to staying nourished.
Tip 2. Choose Supplements That Can Help With Your Specific Needs
   Supplements can support a wide range of bodily functions that pertain specifically to women and our needs, such as hormone support.
    Find the supplements that can help you with your individual needs and reach your goals.
Tip 3. A Multivitamin Is A Necessity For Everyone
 Regardless of your fitness level, it's important to take a multivitamin everyday because no one can get 100% of the daily values of every nutrient that our bodies need.
    Weight bearing exercises can be hard on your bones, so it's important to get plenty of calcium which is available in most multivitamins.

How to get a flat stomach

Can't get to the gym this week? Stay lean with this 5-day meal plan for fab abs and a flat stomach
It's so true when you can hear people say, abs are made in the kitchen! Even if you're killing it in the gym four to five times a week, careful attention to your diet is the key to success - poor nutrition can sabotage your workout efforts! It's important to know the importance of having a healthy balance. This way, by harnessing the following strategies and using our five day eating plan, you'll have all that you need to know on how to get a flat stomach, and more importantly, a healthier one too!
 Eat three meals a day, evenly spaced. Be especially careful not to overeat at night, as the food can sit in your stomach and ferment, causing gas and bloating.
    Watch your portion size as large meals can also lead to fermentation, gas and bloating. Serve your meals on a side plate to regulate portions.
    Eat fruit for breakfast only, not as a dessert with meals later in the day to avoid fermentation.
    Sit down, eat slowly and really chew your food to improve digestion.
    Avoid fizzy drinks, including sparkling water. Drink still water with meals and avoid caffeine, which could interrupt digestion.
    Go pro: You can get a dose of friendly flora from sauerkraut, yoghurt, tempeh and miso.
    Get prepped: Eat wholegrains, berries, apples, broccoli, cauliflower and high-fiber beans such as lentils and chickpeas for a prebiotic boost
    Get enough rest - your body recovers and rebuilds while you sleep, so getting your eight hours' every night is important
    Balance your hormones - if your hormones are out of whack, which can be caused by too much stress - thank you cortisol; and a poor night's sleep - when grehlin and leptin (the hunger hormones) can get out of balance; your body will screaming at you to eat more... and all the wrong type of foods, high-fat, high-sugar we're looking at you!
This 5-day beat-the bloat menu if packed with nourishing ingredients, that are easy to find, and will not only keep you full up (and not reaching for a biscuit at 4pm) but also boost your skin, hair and mood, as well as your body.
Your beat the bloat menu:
DAY 1
Breakfast
Fruity yoghurt crunch in a tall glass, layer spoonsful of probiotic yoghurt, sliced watermelon and blueberries and sunflower and flaked almonds. Drizzle with raw honey.
Lunch
Smoked salmon sandwich on rye Spread 2 thin slices of rye bread with mustard, add 2 slices of smoked salmon, a handful of fresh rocket and a squeeze of lemon juice.
Dinner
Fig and feta tart Make a ‘pastry’ by mixing together 25g grated carrot, ? tablespoon of chickpea flour, 10g grated parmesan cheese, 1 egg and a pinch of paprika. Press into a baking tin and bake for 20 minutes until crisp. Top with 1 slice prosciutto, 1 fig, quartered, 10g crumbled feta cheese and a little salt and pepper. Bake again for 20 minutes and serve with steamed broccoli.
DAY 2
Breakfast
Shredded Wheat with banana 1 Shredded Wheat with 120ml skimmed milk, topped with 1 tablespoon of probiotic yoghurt, 1 sliced banana and a drizzle of raw honey.
Lunch
Brown rice sushi Mix together 75g cooked warm brown sushi rice with 20ml rice vinegar and ? tablespoon of Xylitol sweetener. Place on a sheet of nori seaweed and top with slices of red pepper and avocado. Roll up and serve with soya sauce.
Dinner
Baked sweet potato with baked beans Top 1 medium baked sweet potato with 1 small pot or can of low-sugar baked beans and 1 tablespoon of probiotic yoghurt.
DAY 3
Breakfast
Quinoa porridge
Simmer 50g quinoa and 150ml skimmed milk in a saucepan for 5-10 minutes until soft. Add ? apple, peeled, cored and grated, 10g flame raisins, a pinch of cinnamon and a drizzle of raw honey.
Lunch
Moroccan chickpea balls with beetroot dip Soften ? chopped onion and ? garlic clove in a saucepan. Put in a food processor with 100g tinned, drained chickpeas, 20g wholemeal breadcrumbs, 1 beaten egg, salt and pepper. Process to form a dough. Roll into balls and fry in a non-stick saucepan for 8-10 minutes. Serve with 100g probiotic yoghurt mixed with 100g cooked, chopped beetroot.
Dinner
Glazed vegetables with feta cheese On a baking sheet, arrange a selection of sliced carrots, zucchini, vine tomatoes and red onion. Season, drizzle with 2 tablespoons of raw honey and add 50g crumbled feta. Bake for 30-50 minutes until veggies are soft.
DAY 4
Breakfast
Yoghurt with kiwi and berries Top 1 small tub of probiotic yoghurt with ? sliced kiwi fruit and a handful of mixed berries. Drizzle with 1 tablespoon of raw honey.
Lunch
Broad bean soup Soften ? chopped onion and ? chopped celery stick in a little extra virgin olive oil in a saucepan. Add 250ml veggie stock, 25g brown rice, 100g frozen broad beans, a sprig of thyme, salt and pepper. Cover and simmer for 15 minutes until the rice is cooked. Top with chopped mint.
Dinner
Japanese tuna parcels with wilted greens Place a 150g tuna fillet in the center of a piece of baking paper. Top with 1 teaspoon of grated, chopped spring onion and ? chopped celery stick. Make a dressing with soya sauce and a dash of dry sherry. Drizzle over the fish, top with sesame seeds and fold the baking paper into a parcel. Bake for 10-15 minutes. Serve with brown rice or quinoa.
DAY 5
Breakfast
Coconut French toast with warm berry compote Mix together 1 egg and 15ml skimmed milk. Dip 1 slice of wholemeal bread into the mix and sprinkle with shredded coconut. Fry until golden in a pan spritzed with olive oil cooking spray. Warm 50g mixed berries in a saucepan and serve with the toast.
Lunch
Lentil soup with wholemeal roll Heat ? carton of store-bought lentil soup and serve with 1 small wholemeal roll.
Dinner
Zucchini tagliatelle Soften ? sliced red pepper, 40g frozen peas and ? sliced fennel bulb in a saucepan. Add 40ml white wine and simmer for 5 minutes. Using a vegetable peeler, slice 1 zucchini into ribbons. Boil in salted water for 2 minutes, drain and add to the veggies. Top with chopped parsley and pine nuts.

5 Stretches You Should Never Do Before Your Workout

These moves are doing your body no favors.

Pop quiz: Should you always stretch before a workout? If your answer was “stretch,” you’re half right. You should never start exercising without stretching, because “muscles need to be warmed up in order to increase your heart rate, which translates to increased blood flow, and therefore oxygen, to the muscles,” explains Rebecca Kennedy, an AFAA- and NASM-certified trainer and the founder of A.C.C.E.S.S., an active recovery fitness class. “And you want more oxygen in your muscle cells to assist in the stress you’re about to place on them.” But the type of stretching you do matters, a lot.
Dynamic stretching, or moving stretches, should be your go-to before a workout. As far as static stretching goes (a.k.a. holding a position for 30 seconds or longer), you’d be better off skipping that warm-up, according to a study published in the Journal of Strength & Conditioning Research. “Static stretching prior to a workout reduces muscle strength, decreases muscle power, and impairs explosive muscle performance,” says physical therapist Christina Ciccione, C.S.C.S., the clinic director at Professional Physical Therapy. “Static stretching can ultimately damage your muscles or tendons when performed before the muscles are adequately warmed up.
The five positions below are the most commonly misused stretches pre-workout, according to Kennedy. Nix them from your routine and warm up instead for five to 10 minutes with dynamic stretches, light aerobic work, and activation exercises—you can always go for the static stretches post-workout!
 1
Elevated Hamstring Stretch
This is when you place one foot on a surface slightly lower than your hip, like a bench, and flex your foot before hinging at the hips to bend toward your flexed foot. This stretch often leads to a deep burn in the back of the knee, which you might translate as a good stretch. “In reality, this sensation is only tension being applied to the sciatic nerve,” explains Ciccione. “The hamstring isn’t actually increasing in length or becoming more flexible."
 2
Forward Fold
You know this one from yoga: You stand with your feet together, hinge at the hips, and bend forward to reach palms toward the floor. “The hamstrings are a huge muscle group assisting in squats, deadlifting, running, and lunging,” says Kennedy. “A static hold could make them less efficient during training and potentially lead to painful injuries like microtears, which could limit your movement.”
 3
Standing Isolated Quad Stretch
This is a classic stretch, where you start in a standing position and grab one foot with the same-side hand, keeping your thighs aligned. But “the standing quadriceps stretch is often performed incorrectly and puts too much stress on the knee joint, causing anterior knee pain,” says Ciccione. “Anterior knee pain can indicate patellofemoral joint issues”—like runner’s knee—“which you should try to avoid.”
 4
Figure 4
In Figure 4, you’re either lying on your back with your legs bent, one ankle resting on the other thigh right above the knee, or standing on one bent leg with the other crossed over it, ankle resting on thigh. “This position requires hip flexion, abduction, and external rotation in order to get into the proper stretch position, but prior to your workout, when the muscles haven’t had an adequate warm-up, the hip doesn’t have the range of motion, and the muscles surrounding the hip joint don’t have the adequate flexibility to target the glute muscles you’re trying to stretch,” says Ciccione. “It’s a waste of time,” says Kennedy.
 5
Pigeon Pose
Ah, pigeon. The goal of this hip opener—with one leg bent and parallel to the top of a mat and the other extended straight behind you while your torso hinges over your front leg—is to stretch the piriformis muscle and the external rotators of the hip. But “forcing this position with a fixed object, the floor, can torque your knee or ankle,” says Kennedy. Plus, “getting into pigeon pose involves several other muscles in the pelvis, hip, and knee,” says Ciccione. “If those muscles are tight, the stretch is often uncomfortable and more detrimental than it is helpful.”

What Women Say Makes the Perfect Date

Learn the rules and the secret codes to planning the perfect date from an expert: A woman

Observe the 4 p.m. Deadline
As the big date approaches, women worry that they'll be stood up. This is why there's a 4 p.m. deadline. If you call at 4:20 to confirm the 8 p.m. date, I'll have already made other plans, just to protect myself from the letdown. Call between noon and 4, or risk being set adrift like a hard-luck astronaut.
Choose the Location Well
If we live in a city, the first date should be closer to my place than yours—so you can walk me home. You should reach the meeting place on time or a little early. If you're driving to my place, pick me up 5 minutes late. There may be a stray hair that needs taming. And observe proper car etiquette. Always open the door for me, whether or not your car has power locks. Pressing a button does not a gentleman make.
Money Matters
Spending too much on a date makes me think you're trying to buy my affection. Or worse. I'd rather see evidence of your personal interest than your interest-bearing accounts. Special note: If you're spending more than $200 on a woman who isn't sleeping with you, you're a sucker. And she sucks.
Pay Attention
Girls spend a lot of time getting glam. They also spend a lot of time wondering if guys notice. Respond to my efforts.
But Chill with the Compliments
Give me a couple of sincere snaps—but make sure they're thoughtful. If you say you like my smile or my eyes, I've heard it before. Say, "Look at that dimple," or, "Wow, you have great eyelashes." Now you have my attention. Compliment my intelligence, sassiness, or unfaltering talent for ordering the best guac. Now you might get some ass.
Introduce Me
If you stop and talk to absolutely anyone, introduce me within 30 seconds without using the words "my friend." Personal details are required. By date six, I should have met all your important friends.
Don't Go All Donald on Me
Unless a woman is a hopeless climber, you won't impress her with what you own (that is, if you own anything). Instead, let me discover what's valuable about you, not what you've bought.
Notice What I Drink
Ask me if I'd like a refill when I leave an empty glass behind and head for the ladies' room. This makes you attentive and thoughtful. This makes me happy and socially lubricated.
Walk Me to My Door
It's a scary world, and I want you to protect me. If you're welcome inside my apartment, I will invite you. Do not ask to use my bathroom.
Kiss Me
If the date has gone well, lips must come into play. Even if it's just a peck. It gives me more peace of mind than you can imagine. Don't be discouraged if I hesitate to kiss you in return. I might be shy or nervous because I really like you. Or maybe you have bad breath. It doesn't mean I don't, or won't, want you.
Recognize the Kiss-Off
Game over if I don't kiss you on a second date. Take the hint.