I recently passed the two-year mark after my abdominal surgery that removed over a dozen fibroids, and I’ve been reflecting on those two years – two years that included some of the hardest moments of my life. While I’ve finally hit my stride once again, one of the things that was really bugging me at the beginning of the year, but that has changed over the past few months, has been my lack of core strength.

Pre-surgery, I was powerlifting and was the strongest I’d ever been – including my time playing Division I volleyball in college. Post-surgery, my core had never felt weaker. In fact, there were times when my core felt absent.

I remember one day, a couple of weeks after surgery, I was being especially hard-headed and decided to completely defy my doctor’s orders. You see, I was told that I should not try to lift anything more than 5-10 pounds a couple of weeks after surgery, which just sounded completely ridiculous to me. I could deadlift more than my bodyweight. 5-10 pounds is nothing. Well, boy, was I wrong. It was like handing a kettlebell to a newborn and telling it to try Turkish get-ups. Yikes. Lesson learned!

As the weeks and months went by, I was able to start physically lifting much heavier weights again, but my core strength still seemed practically nonexistent. This was leading to struggles with my physical yoga practice, posture, and balance. The harsh reality was this: While the physical wounds had healed and my largest fibroids were gone after abdominal surgery, the core I knew, the one that allowed me to lift heavy, progress in calisthenics, and stand tall and balanced, was still essentially damaged.

For months after abdominal surgery, fear ruled much of my movement. Every dismount from the spin bike, deep squat, and certainly every attempt at an abdominal exercise, was met with a protective, anxious brace. I often wondered: Would I ever get my core strength back?

To his credit, my personal trainer helped me start getting my strength back, and the fear and anxiety began to dissipate. Frustration, however, loomed over me like a dark cloud. I refused to be resigned to having a weak core forever! And so, I kept my head down and worked at it.

Despite my best efforts, a year went by, and while there was marked progress from post-surgery, I still had a long way to go. I needed something that would get my transverse abdominis working effectively again, so I decided to go back into my fitness bag of tricks. That search led me back to an old favorite of mine: Pilates.

A fun fact about me is that I’ve done pilates workouts for years. In fact, I used to work out to my mom’s Denise Austin videos to add in some workouts at home. I cursed Denise Austin to the high heavens, but that woman knew what she was doing! I guess you could say I was in a bit of a bad romance with her at that time, but it worked! (Apparently, nobody in my family knew I was doing this, as I mentioned it briefly a couple of weeks ago, and everyone was surprised!)

Time Out: I’m Going to Do Pilates Teacher Training?

Coincidentally, a conversation was being had on Threads about the lack of diversity amongst pilates teachers. In the midst of this conversation, a friend of mine who owns a pilates studio in Brooklyn offered me a free mat pilates teacher training. I was shocked, elated, and extremely grateful.

Let me tell you: If you are ever unsure about your core strength, go through pilates teacher training, and you’ll find out where you stand pretty quickly!

Needless to say, I learned so much during my training and got to put my core through the wringer (which was much-needed), which was exactly what I was looking for.

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The Turning Point: Hundreds of Pilates Hundreds

It was frustratingly difficult at first. That feeling of disconnect was real; it was hard to send the message “engage” to the muscles around the incision. But within just a few days, something shifted. I noticed a new resilience, not just in my abdominal muscles, but critically, in my pelvic floor.

That immediate feedback — that I was building strength and control safely — was the most motivating thing I could have asked for. The exercise that had felt like climbing a mountain on Monday felt like a hill by Friday.

Why Is Pilates So Popular?

Some people feel like Pilates works miracles on their bodies, helping them become stronger, heal more quickly, and even align with their aesthetic goals. The real magic of Pilates isn’t in what you can do on the mat (or how you look in the process), but in what it allows you to do in your life. The changes for me weren’t just aesthetic; they were functional and profound:

• Improved Posture: My core was finally supporting my body again, meaning my stabilizer muscles in my shoulders and upper back were no longer overcompensating. The tightness I had carried for two years melted away, and my posture immediately and dramatically improved. I noticed I was standing taller and experiencing far less compression in my lower back.
• Rising with Ease: The seemingly simple act of getting up out of bed, which had become a lot harder post-surgery, requiring awkward rolling and bracing, became smooth, seamless, and pain-free.
• Overall Fitness Improvement: Getting a stronger “powerhouse” and taking away pain in my upper body helped improve my fitness in general. Push-ups became easier, as did exercises like squats and deadlifts; my lower back hurt a lot less at the end of a night of volleyball, and even sitting at my desk at home, working for hours on end became less painful overall.

Beyond the Mat: Pilates to Powerlifting

Gaining core strength wasn’t just about feeling better in my daily life; it was about opening the door to my next fitness goal.

One of the greatest lessons from my certification journey was mastering lateral breathing. This deep, 360-degree engagement allows the ribcage to expand sideways without a deep expansion in the belly. This deep engagement was the foundation I desperately needed, particularly when it came to my heavy-lifting game. My trainer would give me cues like telling me to breathe into my squat belt when performing back squats, and I just… didn’t get it.

Now, two years out, with a stabilized pelvic floor and a core I can implicitly trust, I’m not just healing, but ready for a new challenge. The foundational strength I built on the mat finally gave me the green light to pick up those heavy weights again. I can confidently return to powerlifting, knowing that my core is finally strong enough to handle the intensity of squats and deadlifts without fear of injury to my back or anything else!

My post-surgical core is now, without question, stronger and more resilient than it was in even a few years before the operation. Pilates wasn’t a workout; it was part of the language of healing that allowed me to trust my body again. (Yoga, of course, played an integral role as well.)

If you’re reading this and dealing with your own post-surgical recovery, please know that patience and consistency are your greatest tools. The recovery timeline may not be speedy or even linear, but your body is capable of incredible things.

Don’t rush into aggressive workouts just because you “used to” be able to do them. Your body today is different from your body then. As I tell my classes, your today body is even different from your yesterday body!

Instead, start small, listen to the quiet messages your body is sending, and focus on the integrity of every movement. For me, the mat was the compass that helped guide me back to my strength, transforming a feeling of disconnection into a profound sense of empowerment.

I hope my journey encourages you to find your own path back to feeling strong, confident, and whole.

The post How Pilates Rebuilt My Core 2 Years After Abdominal Surgery appeared first on Flecks of Lex.

What Does it Mean to Create a List of Things to Leave Behind in 2025?

I’m not really a “New Year’s Resolution” person. Instead, I like to conduct a sort of performance review for myself of the past year. What did I do well? What did I struggle with? What did I survive? From there, I think about the things I want to leave in the past year, such as bad habits, relationships, emotions, and mindsets. Next, I create a separate list of what went well, what habits I’d like to continue, and things I’d like to expand on in the new year.

Eventually, I arrive at a mantra or phrase that I want to use as a reminder of how I want to define the new year. It gives me something to reference throughout the year – particularly when I’m experiencing feelings of doubt, heading for a crossroads where I need to make a major decision, and when I think, “what should I do next?”

Most years, I’ve written a blog post to share the things I’m leaving behind when transitioning to the new year, as well as the things I want to continue in the new year. If I don’t write a blog post (we’ll get to that in a second), I still think it’s good to write it down somewhere – even if that somewhere is on the front page of my planner or a sticky note I leave on my fridge.

Why You Might Want to Try this Mindfulness Exercise

If you never stop to reflect on what’s going well or not working, how can you improve things in your life?

I’ve found that, as I conduct my performance review on myself, there are often broad themes that show up across a variety of categories (work, fitness, relationships, life in general). These broad themes become the things I’m leaving behind. Once I have these broad themes, I get to goal-setting.

I’m a big believer in S.M.A.R.T. goals, and I like to use this format when I’m thinking about what I want to bring with me into the next year. If I apply this format to the “bringing with me” goals that I set in the previous year, how did I do?

Thinking about the goals you may have set for yourself for 2026, are they S.M.A.R.T. goals, or vague goals? Dive deeper into these goals. Why are you setting them? What prevented you from hitting them last year? Once you answer that last question, that should help you determine what you should leave behind in 2025.

This self-assessment can be especially helpful when you hit bumps in the road in 2026, and there will likely be bumps in the road of some sort. It helps you identify patterns – for better or worse – and recognize what you can do differently if need be.

What I’m Leaving Behind in 2025

In some ways, I’m happy that many of the things on this “things to leave behind in 2025” list are different from past years. In some ways, it feels like a step backwards. If I had to summarize it into a sentence, I would say, “Build stronger relationships with yourself and your community, Alexis!” Turned into a mantra, I made my 2026 phrase, “Give time. Make friends.”

Below, I’ve outlined my 5 things, and included how I can do things differently (better) in the year ahead.

1. Relationships that Do Not Serve Me

There are some relationships that I need to let go of. They’re unbalanced and, frankly, disappointing and exhausting. There is a wealth of great advice available on how to deal with this, and I’ve made peace with how to handle each situation. However, I’ve come to realize that this is something I absolutely must do if I want to find more joy and human connection in 2026.

What to do differently: Build new friendships and strengthen healthy friendships!

Get out there and meet new people who share your values and are willing to meet you where you are.

2. Lack of Self-Accountability

Man. I have got to do better and be better in 2026. If I had to name 2025, I might call it “The Year of Making Excuses.” That has got to stop! There’s a difference between granting yourself grace and permitting yourself to make excuses for everything, and I was definitely doing more of the latter.

What to do differently: Stop making excuses!

3. Ignoring Health Issues

There are some nagging health issues that I need to take care of, and it finally clicked somewhere around June 20025. Some of them, I let go far too long before addressing them, and once I finally did, I felt better!

What to do differently: Schedule more appointments and communicate with the appropriate medical professionals sooner.

4. Complaining Without Action

Sure, the political landscape has made my blood boil all year; however, what did I do about it? In April or May, I might have said, “What can I do?!” and left it at that. But by December, I realized there are ways for me to roll up my sleeves and get involved rather than complaining into the abyss.

What to do differently: Volunteer my time to non-profit organizations that are making a difference in my community.

5. Not Having a Fitness Plan

In 2025, I didn’t really train with my trainer, which is crazy because I was training three times a week at some point in 2024 – the year that I was the most sick I’d ever been in my life! I thought that I could just wing it because I’m a fitness professional, after all, but I just could not get it together. As a result, I got a lot weaker, and I could feel my fitness declining.

What to do differently: Plan out your workouts, races, and other physical activity in advance rather than just winging it.

Get into a sustainable routine with my personal trainer. SLEEP! Have plenty of meal options.

So, what do you think? Do you have similar things on your things to leave behind in 2025 list? I’d love to hear how your 2025 panned out, and what you’d like to accomplish in 2026.

Do you have questions about how to set SMART goals? Are you feeling a little stuck on how to even come up with goals for 2026? Send me an email and let’s set up a time for your free mindfulness coaching session!

This is a free offer to Flecks of Lex readers! There is no financial commitment or subscription after your free mindfulness coaching session.

The post 5 Thing I’m Leaving Behind in 2025 appeared first on Flecks of Lex.

Overview

Finding the perfect fitness gifts can be hard – and it can be especially hard when there’s an active person in your life whose interests aren’t necessarily the same as your own (what does a triathlete even wear?), and also for someone who wants to start their fitness/wellness journey, and you don’t want to offend them with your gift.

It’s been several years since I started putting together an annual comprehensive fitness gifts guide, but I make a point of refreshing this list each year as trends change and new gift ideas emerge.

This list is for people who are looking for the perfect gift for the active people in their lives – or even for themselves! (Treat yo’ self!) Gift-giving is my love language, and the holidays are the perfect time for me to stretch my creative muscle in decorating, selecting, and sometimes even creating gifts.

If you’re participating in a virtual white elephant party, you may also find this
list helpful for coming up with creative gift ideas under those $25 or $50 thresholds.

About This List

The goal of this list is to get the gift-giving ideas flowing, and you can even shop from this list if you want! The full list is broken up into sections so you can navigate based on a specific category, or you can look through the entire list for some brainstorming. Each section of this list includes items in a variety of price ranges as well as fitness expertise ranges. Here are the categories contained in this list:

• General Fitness Gift Ideas
• Workout Technology Gift Ideas
• Fitness Equipment Gift Ideas
• Gift Ideas for Yogis
• Gift Ideas for Hikers and the Outdoorsy People/Person in Your Life
• Gift Ideas for Runners
• Gift Ideas for Your Fitness Instructor and/or Personal Trainer
• Gift Ideas for People Starting Their Fitness Journey or Working Out for the First Time
• Gift Ideas for Swimmers
• Gift Ideas for Cyclists
• Skincare Gift Ideas

Most items on this list are gender-neutral, so they’re great for active women, men, and gender non-conforming people in your life. If you don’t know their size, most of the items on this list have no size.

How to Level Up Using this Gift Ideas List

If you want to take things one step further, take a few listed items and create a gift basket for your loved one/friend/colleague! For example, if they’re looking to start their fitness journey, you can take a few items from the general fitness gifts and a
few items from a more specific list and put them in a nice basket. You can also get creative by using something nontraditional as the gift “basket.” For example, if the recipient is a cyclist, put the items in a helmet; if they’re a runner, put them in a running shoe box – you get the idea? Boom! Next level gift!

Have a Suggestion or Recommended Addition to the List?

Let me know! I would love to hear your gift ideas!

Disclaimer: This post contains affiliate links. What does that mean? If you purchase from one of the affiliate links, I may receive a small commission. Thank you for supporting Flecks of Lex!

General Fitness Gifts

Gym Bag

A great gym bag is always a great gift! My current go-to gym bag brand is Go Dash Dot. They have backpacks, totes, and over-the-shoulder bags. I have the Maya Backpack* in Army Green, and it is DURABLE! This is not an inexpensive bag, so I understand if you’re looking for something more budget-conscious.

In that case, I will recommend Fabletics* and their collection. They also have a lot of options, and their prices are significantly less than other activewear brands.

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Note: My previous gym bag brand was apparently discontinued, which is a bummer because the quality was excellent while the price was low. If they ever return, I’ll add them back to the list!

Foam Roller

The foam roller is an essential recovery tool for athletes of all kinds, and it’s one of those gifts that you didn’t know you needed until you received it! Foam rollers come in various lengths, materials, densities, and torture levels (kidding… sorta). I recommend the Trigger Point GRID Foam Roller* because it is a high-quality foam roller. If your gift recipient is looking for things to keep in the car or a smaller living space or home gym, the 13″ version is very space-conscious.

Topical Muscle Relief

This is an active person’s best friend! I highly recommend BioFreeze*. I keep one of their rollers in my gym bag. If you didn’t know, now you know: BioFreeze is great for sore muscles! Of course, there are plenty of brands out there, including some that include CBD. Tiger Balm* is an oldie but goodie that still does the trick for me. (I used some after my last marathon, and it did wonders on my tight lats!)

Shaker Bottles

Shaker bottles are great to have for your active loved one. They help them blend their smoothies, pre-workout fuel, collagen, and/or anything else they’re mixing up before or after their workout. I was searching for some more sustainable bottles as I’m trying to cut out plastic, and I came across these stainless steel options from BlenderBottle*. The starting price is around $25, which is perfect if you’re participating in a white elephant party and are looking for gifts under $25.

Level Up – Why Shake When You Can Froth?

Shaker bottles are one thing, but have you ever used a frother* to blend your powders instead? For me, it’s been a game-changer! Bonus: Some brands will actually provide you with a frother when you purchase from them!

Grippy Socks

For those folks on your list who are into mind/body fitness, grippy socks* are a great gift that they can use for many activities. Most boutique barre and pilates studios will have grippy socks for purchase, but it’s great to have your own pair of grippy socks so that you don’t have to pay the markup in a studio or provide free advertisement for a brand. Grippy socks are also often used at trampoline parks, so these may come in handy for your next trip. As Pilates continues to grow in popularity, you may find that your gift recipient is happy to receive an extra pair! Heck, they might have one pair, but go to Pilates a few times a week!

Activewear Gift Cards

You all already know that I’m a huge Fabletics fan, so I will put my pitch in for them, but I’ve also grown pretty fond of Lululemon after their reset in leadership and design. Old Navy activewear is at a lower price point, but they make great workout clothes!

Eco-Friendly Water Bottles

I mentioned eco-friendly shaker bottles, but water bottles are also very important. I love my Bougie Bottle ($40) because it comes with some extra tools, you can buy a sling for it and the designs are really pretty. BRUMATE* has a great range of products at a higher price point, but they are my current favorite brand. Their water bottles are of high quality, and I love that many are dishwasher-safe! Their Rotera line is gorgeous, and they make a 65oz water bottle* with a stainless steel straw for those who prefer a jumbo style. They used to sell their ReHydration bottle on their website, but now it looks like this style is only available via Amazon.

Looking for a lower price point? Nalgene is a great brand (under $15) when it comes to water bottles. I like to use mine when I’m out camping! Bonus: It’s a great one for adding stickers!

Copper H20 makes a great copper water bottle (starting at around $30).

There are just so many water bottles out there, so the key is to get one that will be durable, versatile (if they may use it for warm and cold beverages), and fits your lifestyle. Note: If your gift recipient (or yourself) is a gymhead, I recommend skipping glass bottles. They’re pretty and easy to clean, but if they break, it can cause some serious problems – and a gym is an easy place for things to get damaged!

Silicone Rings

These are great stocking stuffers! They used to be hard to find, but now you can find them in stores and online all over the place. I’m linking to this Amazon page where you can see some of the most popular styles and brands that they sell, but they have so many different styles and colors available in all sizes.

Lock for Locker

This is one of those items everyone needs but you never know you need it until you need it. If you are shopping for a gym-goer or someone who visits a lot of boutique studios that don’t have electronic lockers, you definitely need to grab one of these! I personally like the combination lock style, but there are a lot of different styles available.

Wellness and Fitness-Related Books

Think about the person you’re shopping for: Would they want an autobiography of an athlete, a guide to starting their fitness journey, information on a specific lifestyle or diet, or something else fitness-related? Maybe they want to learn more about yoga, anatomy, mindfulness, etc. The answer to this question will unlock all of the different possibilities for fitness books!

Weight-Lifting Gloves

Another great gift for a gym-goer is weight-lifting gloves. Some people advocate against lifting gloves for those who want to work extra on their grip strength, but as a person who ripped off calluses and had to use the first aid kit in the gym in the middle of a set of deadlifts, I have to say that lifting gloves are great for most people – especially those who are just starting their strength training journey. There are so many different styles of lifting gloves, and you can buy them from pretty much every major activewear company and sporting goods store.

HEX Deodorizing Spray

Okay, hear me out: If you’re a sweaty, stinky athlete, this is something that you need*. Do I recommend giving this gift to a co-worker? No! That might lead to a trip to human resources. Do I recommend gifting this to someone close to you who wouldn’t be offended by this gift? Absolutely! I would be happy to receive it, quite frankly, because I know that my running and hiking shoes can get a bit funky. This spray is also good for the inside of your gym bags, and even your laundry area. This could be a great stocking stuffer for someone close to you.

Workout Technology Gift Ideas

Activity Trackers

I was a Fitbit user for many years, and I think they’re a great option for most people who are doing gym workouts, fitness classes, and team sports. Fitbit makes water-resistant models, and you can use them to track many different types of activities, in addition to your daily step count and heart rate.

Now, I use my Coros Pace (I have the 2, but the 3 is out and even more gorgeous!), as it has so much information for running, but it also covers pretty much any activity I could perceive myself doing. It’s really inexpensive as far as running watches go, but they are constantly adding functionality to it, and it has an amazing battery life! I cannot recommend this running watch enough!

There are many different running watch and fitness tracker brands, so make sure you compare them based on the general needs of the recipient. I recommend CNET for their reviews. That’s where I usually go for tech comparisons. For example, they have this review of the best fitness trackers of 2024.

Emergency Tracker

Many outdoor enthusiasts find themselves running and hiking solo. An emergency tracker is a great gift to give someone you truly care about. Women’s Running has this list of safety tools to use while you’re running, and Trail Runner lists a few GPS trackers you can use when you’re out in remote areas. 

Bluetooth Headphones

Bluetooth headphones are great but have you ever tried bone conduction Bluetooth headphones? If you’re not familiar with them, they are wireless, Bluetooth headphones that go over your ears (not inside), allowing you to hear your surroundings as well as whatever you’re listening to through your headphones.

My favorite headphone brand is Aftershokz, and while I love all of their styles, the OpenRun is my favorite line of theirs. It used to be called the Aeropex, and it came in more colors, but it is the gold standard for bone-conduction headphones, in my humble opinion. As a person with little ears who has a difficult time with earbuds, this is the perfect solution for me – and the battery life is impeccable! Case in point: I have run two marathons with these headphones, and my battery never dropped below medium after running for 6.5 hours for the first marathon!

Massage Gun/Muscle Massager

If you have someone in your life who is very active and is often asking you to give them massages or complains to you about all of their aches and pains, this is the gift for them! My current favorite is the Ekrin Athletics Bantam massage gun. It’s small and portable, but it definitely has the power of a full-sized massage gun! It comes with a carrying case and several attachments, and I love to bring it with me when I travel for races.

An older model that I have that they don’t sell anymore has an attachment that actually heats up and delivers complete glory to my quads when they get tight. Theragun is a popular brand, and while they are pricier than the models I own, they sometimes have sales where you can get the price down to about the cost of the others.

Portable Blender

For the smoothie/green juice king or queen in your life, I recommend a portable blender. I once received a BlendJet, and it was a game-changer! It has a small profile, and I love that it came with mixes that I could put in the blender while on the go, just adding water (I don’t like drinking stuff cold, but that’s me!). If you have limited countertop space, portable blenders are also a great gift because they can easily be tucked away in a cabinet or even in your gym bag. They’re easy to clean, and a more outside-the-box gift if you’re shopping for the person who has everything! Plus, they’re pretty inexpensive, which also makes them a good white elephant/secret Santa gift.

Upgrade their Fitness App

There are tons of fitness apps out there that offer various subscription levels. One gift idea is to “level up” someone’s app subscription. I love Strava, which is a great running/social app. Research which apps your gift recipient uses the most, and consider giving their account a little boost!

Portable Speaker

If the person receiving your gift is doing a lot of solo workouts and loves to jam out while they do (I know I do!), I recommend getting them a little portable speaker. There are of course lots of different styles and price points, but the one I use has an awesome battery life (I might charge it once a year!) and is under $50, regardless of which color you pick (mine is red). I’ve used it for teaching smaller outdoor classes, sitting around the campfire, and warming up during volleyball tournaments.

Fitness Equipment Gift Ideas

Dumbbells

Dumbbells come in handy for at-home strength training and virtual workout classes. I suggest grabbing either some heavier dumbbells (15 pounds or heavier) as a pair or grabbing a full set of small or medium dumbbells*. If you really want to show you care, make sure you get a rack to go with them! (This set comes with a rack.) They’re great to keep around the house, and they can help tremendously with strength training.

Portable Barre

Barre is such a great low-impact workout! For years, while teaching virtual barre classes, I used to have to use a chair in place of a barre, which works just fine, but I could do so much more with a portable barre*! If you have someone in your life who is a barre fan, I highly recommend one of these portable barres. We use the Fluidity Barre system at my gym, which is how I first learned about this style of barre. They’re really cool if you haven’t checked them out before!

Bonus: The Booty Kicker portable barre comes with a weight rack built into it, and a Bender ball, and it’s inexpensive for a piece of gym/fitness equipment!

Resistance Bands

Can you ever really have enough resistance bands? These are great because they are a great fitness tool, and they’re pretty inexpensive, so they work well for gift exchanges and stocking stuffers! You can find resistance bands online and in-person at major retailers and in sporting goods stores. They are everywhere, it seems!

Kettlebells

Not the best for apartment-dwellers, but kettlebells are another great workout tool! For those who are unfamiliar with kettlebells, you don’t necessarily need to buy a set of kettlebells. You can do a lot with just one! In fact, a lot of the most common kettlebell moves are done with just one kettlebell.

Battle Ropes

If you are purchasing gifts for someone with a back yard or garage where they like to work out, battle ropes are another one of those “I didn’t even think about it, but I’m so glad I have these now!” type of gifts. They provide a great workout, and you can buy them at different weights. I wish I had space because I would definitely buy myself some battle ropes*!

TRX System and/or Accessories

I’m certified as a TRX Coach in Suspension Training, and I have to say that the TRX suspension system is such a great tool! You can use it for a number of exercises, HIIT workouts, and even stretching, and this version can be used as with a door, hanging from your ceiling, or even at a local park’s jungle gym! There are tons of add-ons and accessories, so if you’re buying gifts for someone who already has a TRX system, you may want to consider picking up some accessories for them – or even an app subscription where they can find a number of guided workouts!

Gift Ideas for Yogis

Fun fact: You can grab some great gifts from Everyday Yoga (previously known as Yoga Outlet)*! They have all the yoga essentials and great fitness gear from tons of popular brands, and they usually have some great sales. I suggest that you check out this post if you’re curious about how to help someone set up their at-home yoga practice area. 

Yoga Mat

This one might seem obvious, but a yoga mat for a yogi, while not entirely necessary, is most commonly used during yoga practice. There are all sorts of yoga mat styles, materials, sizes, and thicknesses, all of which you should keep in mind when shopping for your yogi. One interesting gift idea is to grab a travel yoga mat*. This is especially useful for the yogi in your life who may take their mat out with them when they’re hiking. I personally have the Jade Harmony Yoga Mat* which has all-natural rubber, but a great yoga mat at a cheaper price point is the Gaiam yoga mat*. Another eco-friendly yoga mat at a higher price point is the Liforme Signature Mat, though some people would rather splurge on the Manduka mat*, which comes highly recommended by a lot of my fellow yoga teachers.

Yoga Blankets

Yoga blankets are great for restorative and yin yoga practice (think gentler yoga styles), but can also be used during vinyasa practice, or even just practicing outdoors! Yoga Outlet has tons of yoga blanket styles*, but this one is my favorite yoga blanket* at the moment. It’s well made, sturdy, and has a bit more blanket to it than some of my other yoga blankets.

Yoga Blocks

Every yogi should have a set of yoga blocks! Many people think that yoga blocks are a sign of weakness, that you’re not flexible enough to get into a pose; however, yoga blocks really help to enhance your practice. They can provide support where your hips are in improper alignment, for example, or help you get even deeper into a pose if you’re hyper-flexible. I really love my new cork blocks*, but I also use my foam blocks* – especially when I’m practicing restorative yoga and want a block that’s a bit softer. They sell blocks at Target and sporting goods stores, so it’s pretty easy to find them if this is a gift you’re planning to purchase.

Yoga Strap

This is a great stocking stuffer! It’s always nice to have a yoga strap, even if you don’t use it every time you practice yoga. If the yogi in your life practices a lot of yin yoga, this is really an essential tool for them.

Yoga Wheel

This is another item that I would love to have, but don’t currently have one in my at-home yoga space. A yoga wheel* can help deepen some of your backbends and has a number of other uses. They’re not necessarily the cheapest item out there, but if you’re looking for a creative gift more in the $50 range, this is definitely something to consider.

Subscriptions

Whether there’s a yoga app they like (I currently use Peloton and Athletes for Yoga), a subscription-based activewear line they love, or maybe you’re interested in subscribing to Yoga Journal, a yoga-related subscription may be just the perfect gift for the yogi in your life!

Yoga Mat Bag

Most yoga mats don’t come with a strap or carrier, so a yoga mat bag* is a great way to store your bags and props, as well as take your yoga mat on the go. They come in different prints and materials, and many come with zippers and pockets for your props or other belongings.

Incense/Candles

Incense and/or candles can help enhance your yoga practice, especially if you’re practicing a more restful or restorative practice. Further, some yogis like to stare into the flame of a candle while meditating. Whatever floats your boat! I love the chakra incense cones and sticks from World Market

Jewelry and Trinkets

An anklet, a bracelet, or even a decorative wall hanging can help spruce up your at-home yoga space. I love visiting World Market in general, but it’s always fun to visit for my yoga needs.

Light On Yoga* and/or Other Yoga Books

Yogis love a good yoga book! If you are shopping for someone who might be new to yoga, Light On Yoga* is a great foundational text, as are The Yoga Sutras of Patanjali*. There are also books that focus on the mindfulness aspect of yoga, as well as more specific styles of yoga.

Mat Cleaner

If you’re looking to DIY your gifts, this is a super easy DIY project that you can easily customize. For some guidance, here’s a post I did about how to make your own yoga mat cleaner. Of course, you can buy yoga mat cleaner, but if you make a DIY yoga mat cleaner, you can always get creative with the spray bottle and the fragrance!

Yoga Towel

If you know a sweaty yogi or one who practices hot yoga, a yoga towel is an essential tool. You can lay it right on top of your yoga mat, and it can help prevent slipping.

Fitness Gift Ideas for Hikers and the Outdoorsy People/Person in Your Life

Trekking Poles

I’ve said it before, and I’ll say it again: I love trekking poles, and I don’t care who knows it! Trekking poles are great for hiking, regardless of your experience level.

Socks

Having good hiking socks can often make or break your hiking experience. Hiking socks are easy stocking stuffers, and honestly, can you ever really have enough socks? My favorite socks right now are made by Balega (I recommend the Enduro Quarter or the Blister Resist Quarter Running Socks). As a Balega Impi Ambassador, I’ve gotten to try out pretty much every sock they have, and I have to say that these are great for both hiking and trail running. Smartwool also makes great socks for all-weather hiking and outdoor activities.

Durable Sunglasses

I was introduced to goodr sunglasses last summer, and I am so disappointed that I didn’t learn about them sooner! They are fun, functional, and inexpensive (you can get most pairs for $20-25). I like to wear them while I’m running, cycling, hiking, playing volleyball, and plenty of other activities.

Earth-Friendly Bug Repellant

Like having bad socks can make your outdoor experience frustrating, bugs can sometimes make it even worse! I love Bug Ban by NOW Foods, but there are so many bug repellants out there. Pro tip: Bug spray was so hard to come by this summer! This would be a great stocking stuffer, and it may be one of those gifts that they really appreciate when spring and summer roll around and they can’t get it anywhere online or in the stores!

BiteAway

If you have a loved one or friend who is always the person covered in mosquito bites you need to pick up a BiteAway* for them! If you want to learn more about this tool, check out this podcast interview I did with the folks from BiteAway.

Hiking Guide Books

Since everyone reading this is hopefully staying in their immediate area and social distancing, it’s a great opportunity to explore hiking trails in your area. There are tons of great hiking guide books, and most areas have guide books that are specific to that region.

Hats/Ear Warmers

Warm hats and ear warmers are essential for cold-weather outdoor activities; however, not all hats and ear warmers are built equally. For the outdoor enthusiast, you want a hat that will keep them warm, but that is also moisture-wicking. The last thing you want is a soggy hat when you’re out hiking!

Hydration Pack

Staying hydrated is important in everyday life, but it can be a bit challenging when you’re out in the middle of nowhere on a hiking trail. There are many brands and styles* out there, but I really like the kinds that are more catered to your body. For example, I tend to purchase women’s hydration packs because of the way they are designed across the chest. This is just something to be mindful of when you’re shopping for hydration packs.

I was on Amazon looking up the hydration packs, and I found this hydration pack dryer*, which is a pretty nifty gift for someone who already has plenty of hydration packs. They also recommended hydration pack cleaner tablets*, which is honestly something that I should probably be adding to my cart. Be right back…

Body Wipes

Body wipes are essential to both indoor and outdoor athletes, and I have yet to find a better wipe than the Shower Pill* (now Hustle Clean) body wipes. You can actually use one wipe for your entire body – they really are that thick and durable. I throw one of these in my bag and car every time I go hiking!

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Hiking Backpacks and Daypacks

Hiking backpacks are essential for backpacking (overnight camping where you hike to your campsite), and daypacks are essential for long hikes (and sometimes short ones too). REI has a great selection of backpacks for a variety of purposes. Pro tip: If you’re in the market for a backpacking bag, check to see if the one you pick comes with a hydration pack. This is a great way to buy two items for the price of one!

Snow Pants

For the winter sports athlete, snow pants are a must. There are plenty of outdoor sites that carry snow pants, so make sure you know the size of the person you’re shopping for.

Gift Ideas for Runners

ROAD iD

This is a wonderful option for a stocking stuffer for someone you love. I wouldn’t recommend a ROAD iD for a white elephant gift or a secret Santa gift for someone who isn’t terribly close to you (you’ll need a name, emergency contact information, and medication/allergies), but this is a very thoughtful gift for someone close to you. It’s a great safety tool that is very easy to put on and go.

Running Belt

I almost never run without a running belt. These are really good for stocking stuffers, white elephant parties, and secret Santa. There are many different styles, and some even come with mini water bottles (great for trail runners!). Check out this list from Runner’s World for some suggestions.

Running Socks

Just like with hiking, having good socks can often make or break your experience. I feel like you can never have enough running socks – especially if they can also be used for other activities. My favorite running socks are also made by Balega, and they have so many different styles and colors to choose from!

Cold-Weather Running Jacket

There are, of course, tons of brands out there, but I’m a huge fan of lululemon’s running jackets in general, and their cold-weather running jackets are my favorite!

Light-Up Running Gear

Since our daylight hours are shorter these days in the northern hemisphere, many runners are finding themselves running in the dark. A light-up vest that keeps the athlete visible to cars and bicycles is important for safety. I run with the Amphipod Xinglet, but there are many styles and colors to choose from! Reflective bands and headlamps are other light-up accessories that make excellent gifts for everyone moving in the outdoors when it’s dark outside.

RunMitts

These are some of the coolest items I’ve added to my running gear this year! These running mittens can be transformed to slide over your hands and sleeves so that you don’t run the risk of losing them! There are water-resistant versions and fleece versions out there. Learn more about RunMitts’ owner and creator in this Sweat Fearlessly Podcast interview.

Warm Running Hat and/or Ear Warmers

Another thing I think you can never have enough of! There are some great options via lululemon*, prAna, and many others.

Gift Ideas for Your Group Fitness Instructor, Yoga Teacher, and/or Personal Trainer

Amazon Gift Card

It’s no secret: You can buy everything under the sun on Amazon. When it comes to the regular needs of a group fitness instructor, yoga teacher, or personal trainer, Amazon is a great catch-all gift card* to buy! What’s more, you don’t need to know their size or favorite color to grab a gift card!

Microphone Belt

Whether they are teaching classes virtually or in-person, this is an essential item. My favorite belt is the Aeromic*. It was recommended to me by one of my students who is also a BodyPump instructor, and I’ve been rocking this same mic belt for almost two years with absolutely no issues. I’ve had other brands where the belt has had issues, but that has not been the case for my Aeromic. I highly recommend it!

Microphone

If you really really love the fitness professional in your life, I know one thing that all of us keep talking about: microphones! If you know what you’re doing as far as microphones go (especially for teaching virtual classes), go for it! This can be a determining factor as to whether or not students have a pleasant experience.

Batteries Say what now? It’s true! If your fitness professional is teaching in-person classes, chances are that they use batteries. A pack of batteries – especially if they’re rechargeable! – can be a nice quick and easy gift, and would even be great for a white elephant party filled with fit pros!LED Candles

A lot of yoga teachers and some group fitness instructors like to utilize candles – either real or LED. This is a fun gift that helps enhance their class experience and the ambiance of the room.

Backdrop

Hear me out on this one: You can pick up a curtain or vinyl backdrop online for under $20! If the fit pro in your life teaches virtual classes, they will likely appreciate a thoughtful gift like this. I know I would love to receive one!

Ring Light Not just for selfies, this tool helps people see the instructor even better when they’re teaching virtual classes. You can grab a ring light that comes with a tripod and attaches to their cell phone – a real lifesaver!

Mini Speaker

I know I shared the portable speaker idea way up near the top of this list, but I think it’s worth repeating! I use this one for leading workouts, cooking, and just generally jamming out on my own. It has an awesome battery life (I honestly don’t even remember charging it this entire year!) and is under $50, regardless of which color you pick (mine is red).Hand Sanitizer

This one probably goes without saying, right?

Fitness Hand Towels

I’m a firm believer that you cannot have enough of these – especially in the current times we’re living in! I like to bring my own towels to the gym just to limit the contact other people have with the things I’m touching. If you can find a fitness hand towel that has the name of the person embroidered on it, that would make the gift that much more special!

Hair Ties

If you have a fitness professional in your life who has medium to long hair, a pack of hair ties can be a lifesaver! You could even attach a card that says, “for your gym bag!” as a suggestion for where to keep this pack of hair ties. Whether they’re scrunchies, rubber bands, etc. doesn’t necessarily matter when you’re having a hair-mergency!

Headbands

A pack of headbands is a thoughtful gift for fitness professionals – both male and female. Try a print, a fun color, or a pack with a variety of sizes.

Gift Ideas for People Starting their Fitness Journey or Working Out for the First Time

Fitness Journal

Keeping track of your fitness goals and progress – whether electronically or with pen and paper – can help you stay accountable. There are so many brands out there that sell fitness journals that I can’t even make a firm suggestion at this point, so pick one that speaks to the personality of the gift recipient.

Motivational Calendar

Just like with fitness journals, there are lots of brands that sell motivational calendars, with encouraging words and phrases to help you along your journey.

Probiotics

Holy digestive track, Batman! When you first start changing your diet and eating healthier, your gut health gets all aflutter. I cannot recommend Seed’s DS-01 Daily Synbiotic enough!

High-Quality Cookware

If you’re purchasing gifts for someone who plans to cook at home a lot more, I recommend Caraway’s line of cookware. They have some great deals going on right now, too! This has made meal prepping so much easier for me – especially the Dutch oven!

Meal Prep Containers/Storage Bags

Grove Collaborative* has really great food storage*containers! I love their reusable snack bags and sandwich bags – not only because they are eco-friendly, but also because I can throw them in the dishwasher!

Workout Apps

My two current go-to apps for general fitness (as opposed to a specialized app) are Les Mills On Demand* and Peloton. For the Les Mills app, you get tons of workouts, and you can actually try it for free for 30 days! For Peloton, you don’t actually need the bike or treadmill – you can get the app and the cost is way less!

Hydration

There are so many different hydration tools out there! Recoup Wellness is a new-to-me brand that I absolutely love! They use ginger in their drinks, and the flavors are good and refreshing!

Grocery Store Gift Cards This is one of my favorite kinds of gift cards to give because everybody eats! Pick a grocery store that you know the gift recipient shops at, or pick a store that is in their home area. Seriously, everyone eats!

Family Scale

If your family or a family you know is going on a health and wellness journey collectively, a scale that stores data* for each individual family member can be a helpful tool. There are so many scales out there, so something to consider would be the weight range, whether it comes with an app, the material it’s made from, and the size and weight of the scale itself.

Collagen

Collagen is great to add to your coffee or tea in the morning, it helps with post-workout recovery, and it’s great for your skin, hair, and nails! I recommend the Great Lakes Gelatin Collagen Hydrolysate* because it’s a great product, and it won’t break the bank!

Waist Beads

Believe it or not, my mom made this suggestion for the list! If you know about waist beads and have been wanting to get a set for a loved one or even just buy one for yourself, there are some really great-looking waist beads on Etsy!

Gift Ideas for Swimmers

Towel

No matter the type of swimming they’re doing, the swimmer in your life is using a towel! I love this towel* because it dries so quickly and wraps up small!

Swim Cap

There are tons of styles and colors out there! If they have a lot of hair or even just thick hairstyles, I recommend the Soul Cap!

Goggles

Another tool for swimming that helps make your experience more pleasant. There are different shapes and features for goggles, but even the standard goggles you find at sporting goods stores are good to have! It also doesn’t hurt to have an extra pair.

Pull Buoy

These are wonderful tools for swimming drills and general swim practice. I don’t have a specific brand to suggest, so I’ll leave it to the reviewers for you!

Swim Fins

Swim fins were definitely one of the coolest tools I used when I was training for my (since postponed) triathlon. It really helped me focus on my breathing and my arms. This is an essential tool for swimmers, which makes it a practical gift!

Kickboard

Holy cow is it a good workout for your legs to use the kickboard! All those years of watching other people use them and make them look easy had me fooled when I finally started using one! Swim Outlet has plenty of options for kickboards as well as most of the other items in this list of gift ideas for swimmers.

Hand Paddles

I haven’t actually used hand paddles before, but one of the triathlon YouTubers I follow (Triathlon Taren) uses them for his workouts, so I know they’re legit!

Waterproof Stopwatch 

Water makes all of your electronics susceptible to serious problems, so why risk it? Grab a waterproof stopwatch for the swimmer in your life, and they can use it to track their efforts.

Waterproof Headphones

This is one of the cooler gadgets on this entire list! I’ve already told you about Aftershokz* and how amazing they are, but you might be excited to know that they make headphones specifically for swimming! The Xtrainerz* is their waterproof headphones that can actually store music in MP3 format so you can jam while you’re getting in those laps!

Water Weights

Not to be confused with the other kind of water weight, these are essentially dumbbells that you can use in the water. For your swimmer, or maybe someone who is interested in getting into aquatic aerobics, water weights can help them along their fitness journey.

Flip Flops Few things are more unpleasant than forgetting your flip flops at the pool, especially if your only choice of shoes is Ugg boots. Sadly, I’ve made this mistake more than once, and want to send out this PSA so that other swimmers don’t have to struggle the way I have. There are of course so many different types of flip flops out there, but my current favorite is Sanuk flip flops made from yoga mat material*. They’re inexpensive but feel so great on your feet!

Waterproof Mini Bag

For someone who heads from the pool to other activities, this is a must-have. Not only does it keep all of your wet clothes together, but it also prevents your dry clothes, electronics, and anything else in your bag from getting wet.

Wetsuit

By far the priciest item I’m suggesting for swimmers, this is something I would suggest for someone very close to you whose size you know. Are they a surfer, open water swimmer, triathlete? This is something to consider before purchasing this investment piece.

Gift Ideas for Cyclists

Cycling Gloves

I love cycling gloves for my outdoor rides in general (my baby hands take a beating from gripping the handlebars for hours!), but cold-weather cycling gloves are clutch! Cold hands are probably the main thing I want to avoid when cycling in the winter and fall, so I know that I personally would love some cold-weather gloves!

Cycling Cleats

For the cardio king or queen in your life, cycling cleats make a major difference in the experience! I talk to my students about this all the time, and I have never had anyone disagree that it makes a big difference cycling in regular sneakers versus cycling cleats. I have two pairs of TIEM cycling cleats, and I love them because they easily take you from the bike to brunch (as I like to say), making them great for commuters and people who don’t like to bring two separate pairs of shoes for their spin class.

They have finally expanded the brand to include all genders, and while they started by selling cycling cleats (the Slipstreams and the Lynx are the ones I’m currently wearing), they now sell other types of athletic shoes.

Bike Monitor

Whether for your outdoor bike or your stationary bike, having a tracking tool that allows you to check your pace, distance, and time helps monitor your fitness goals.

Cycling/Triathlon Kit

What the heck even is a cycling kit? Or a triathlon kit? It’s one of those fancy cycling outfits where the bottom and the top match, and you look fierce! They often reflect the personality of the rider, and sometimes are even branded based on where you ride or which club or group you belong to. Coeur makes some gorgeous cycling kits for women. Dick’s Sporting Goods also carries them, if you’re looking for a brick-and-mortar store where you can try things on.

SPD Cleats

These are the most common types of cleats on indoor cycling bikes, and they’re also popular for other bikes. Having an extra set of screws and cleats is helpful for cyclists of all types. You never know when you might need to replace a set! If they have plenty of cleats, I suggest grabbing a screwdriver for them to keep in their gym bag or near their cycling gear.

Skincare Gift Ideas

For gifts like soap and body spray, I always suggest these for the people closest to you, so that you don’t offend people with whom you might be less familiar. No need to offend anyone with your well-intentioned gift! 

Does this seem like a weird category for fitness and wellness gift ideas? Consider this: If you are sweating regularly and/or outdoors on the regular, there are some extra steps you have to take to protect your skin!

Addressing Skincare Concerns for Active People

If you’re an active person, skin concerns can be a problem – particularly when we’re talking about your body. Bacne, breakouts, clogged pores, hyperpigmentation, dry skin, and other skin concerns can be especially heightened in athletes. If you’re spending hours in the gym or pounding the pavement/trails, you can often be sitting in your own sweat for a while, which can cause a host of problems like those I’ve listed. There are a few brands that I personally use that have helped me deal with sweat-related skin issues:

• Topicals: Their Faded Brightening line was a total game-changer for me – especially the bar soap! The bundle is great because it gives the active person in your life a few products to try out and (hopefully) enjoy.
• Naturium: Their Perfector Salicylic Acid Body Wash saved me over the summer when I had to wear super sweaty clothes for several hours at a time (teaching back-to-back-to-back-to-back classes and rushing to work on the farm right afterwards).
• Shea Moisture African Black Soap: If you’re looking for a super budget-friendly option, this is a great soap option for the active person in your life.
• All That Yazz: My favorite soap line! All That Yazz has some great natural soaps and her Pink Himalayan Salt soap is the best for the sweatiest, stinkiest days. Check out my interview with All That Yazz owner Yasmine Bandali-Alvarado to learn more about the brand.

Rose Oil

Rosehip oil is the truth for moisturizing dry skin! My favorite is Pai’s Rosehip BioRegenerate Oil*, and it is worth every penny. What makes this a great gift is that it’s a nice treat that works magic on your skin, and that it’s something that the gift recipient may not have thought of buying on their own.

Sunblock

I don’t know if you call it sunblock or sunscreen, but this is a must-have for everyone – athlete or not! Grab some sunblock as a stocking stuffer, an add-on to another item on this list, or even grab some for a white elephant party. Why not?! It’s something that everyone should be using, isn’t it?

Dry Brush

Holy Skin Care Routine, Batman! My dry brush has totally changed my morning routine. A few years ago, I received this brush from Prana Brush, and it is so durable! (Some other options here, here, and here.) It’s a great gift for all athletes, and is a nice reminder to take care of your skin!

Post-Workout Face Spray

I cannot tell you how great it feels to spray the Tower 28 Beauty SOS Daily Hypochlorous Acid Spray for Breakouts & Redness on my face right after teaching spin class, and before teaching gentle yoga. I actually keep this spray in my car because I feel like this is the exact place where I need it the most! There are dupes and pricier versions of this product, but I’ve only tried this one so far.

Sustainable Bar Shampoo/Conditioner

Bar shampoo and conditioner are great skincare gifts to consider – especially for the outdoorsy person in your life. If you’re based outside of the United States, check out Upfront Cosmetics for their Earth-friendly options.

Have a Suggestion or Recommended Addition to the List?

Let me know! I love hearing from you!

The post 100+ Ideas for the Best Wellness and Fitness Gifts appeared first on Flecks of Lex.

Why a Good Pair of Yoga Leggings Matters

Comfort is an important part of your asana practice. Fidgeting with ill-fitting clothing disrupts focus and hinders your ability to connect with your breath and body. The perfect yoga legging provides ample room for movement while offering coverage and support. This translates to a more confident and focused practice, allowing you to fully immerse yourself in the experience.

Choosing the Right Leggings for Your Practice

Different yoga styles call for different features in your leggings. For restorative or yin yoga, prioritize cozy comfort. Loose-fitting styles, joggers, or flares allow for ease of movement and warmth. In contrast, Hatha, vinyasa, or power yoga require leggings that stay put. Look for squat-proof, non-restrictive materials with the right amount of compression.

Flares can hinder faster-paced practices, as excess fabric can get tangled – especially if you’re accident-prone like I am! A high-waisted fit offers additional support and security in potential mooning-the-class situations. For those who are a bit more self-conscious about their midsections, this provides additional coverage when wearing shorter or crop tops.

Material Matters

Sustainable fabrics are a growing priority for yogis who are mindful of their impact on the environment – particularly as it relates to the release of microplastics used in performance fabrics (chiefly synthetic materials like polyester) into the ecosystem. Brands like Mate the Label, Buddha Pants, prAna, and Girlfriend Collective are some of the brands leading the way with high-quality materials and good reviews. (Curious about others? Check out this list of 15 Brands That Use Natural Instead of Synthetic Fibers.) For some, the price point isn’t exactly accessible, so it might be harder to shop some of these brands if you’re on a tighter budget.

Aside from the fabric, there are other material considerations. Prioritize breathability, durability, and stretch. Breathable fabrics are particularly important when practicing Ashtanga, heated flows, or any other practice that might cause you to break a sweat. Making sure you select the right laundry detergent will help your leggings last longer, as does hanging them to dry instead of throwing them in the dryer. If items are becoming particularly stinky, you can throw some white vinegar in with your wash (I usually do about 1/4 cup) to help ward off some of the offensive bacteria that may be lingering in your gear.

Sizing for Optimal Comfort

When it comes to sizing, prioritize comfort! If you’re between sizes, consider sizing up for a more unrestricted and relaxed feel. You can always pull the leggings or the waistband up a bit higher, but I find that tighter leggings increase the potential mooning factor. The key is to find leggings that move with you without feeling restrictive.

A thicker waistband ensures more of a stay-put fit throughout your practice, but make sure it doesn’t fit too snugly in the waistband, or it can lead to some abdominal discomfort.

Testing for Opacity

The dreaded “see-through” situation is a concern for many yogis. A simple squat test is your best friend when trying to determine if you’re going to be showing all of your business during yoga practice. Drop down into Malasana (garland pose) while facing a mirror to assess both movement and opacity. Balasana (child’s pose) can also be revealing, but it’s difficult to see for yourself. As an instructor, I can tell you that downward-facing dog and child’s pose are the most common culprits for revealing leggings!

My Favorite Yoga Legging Brands and Styles

Through countless classes and personal practice sessions, I’ve identified some top contenders in the world of yoga leggings. Here are my favorites, and why they stand out:

• Lululemon Align High Rise Pant: These iconic leggings are renowned for their buttery-soft Nulu fabric, offering a luxurious second-skin feel. Perfect for low-impact workouts and everyday wear, the Align series comes in a vast array of colors and patterns. While some yogis might find them too delicate for high-impact workouts, their unparalleled comfort makes them a favorite for gentle flows and restorative practices.
• Vuori Clean Elevation Legging: For those seeking a luxurious feel with a touch of performance, Vuori’s Clean Elevation Legging is a revelation. Made from their DreamKnit Move fabric, a blend of recycled materials, these leggings offer a soft, suede-like feel that’s incredibly comfortable. The ultra-high-rise silhouette provides excellent coverage and support, while the hidden zipper pocket is a convenient detail. These leggings are moisture-wicking and breathable, making them suitable for a variety of yoga practices.
• Athleta Ultra High Rise Elation Legging: Athleta’s Elation Legging strikes a perfect balance between comfort, performance, and value. The buttery-soft Powervita fabric delivers light compression and excellent moisture-wicking properties. These leggings come in a variety of colors and lengths, making them a versatile choice for any yogi.

These are my top choices, and I believe they each offer exceptional quality, a wide range of colors, rises, and styles, and a focus on comfort and performance. While they represent a higher investment, their durability makes them cost-effective in the long run. Think about it: Would you rather buy a $90 pair of leggings you can wear every week for years, or a pair of $20 leggings that might not last 6 months of regular use? The leggings I listed just may become your trusted companions on the mat, allowing you to fully embrace your yoga practice without worrying about wardrobe malfunctions or discomfort.

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Bench Players

I may add other brands to this list over time, and I might even create an injury reserve list (hey, it’s fantasy football season!), but for now, these are some of the other brands that I’ve worn a lot, and feel that I have a fair assessment of the quality and fit.

• Beyond Yoga’s Spacedye Caught in the Midi High Rise comes in the best colors, and I think that they make leggings that work perfectly for yoga, however, the quality doesn’t justify the cost. I’ve found that these leggings wear out the fastest for me.
• Fabletics makes great leggings for cardio and HIIT workouts, but I haven’t found leggings that work quite so well for yoga, save for some of the seamless leggings. I must note that many of their seamless leggings do not have thick waistbands, which is why I suggest exercising caution when purchasing a pair specifically for yoga.
• 90 Degree by Reflex has great leggings – and at a much more accessible price point than most of the brands I’ve listed here – but their sizing is just a tad… off.
• I’ve also found some good quality leggings at Old Navy, but I can’t say that there’s a specific style I could recommend. Old Navy is a cheaper alternative to Athleta, but, perhaps surprisingly, they’re still extremely durable!

Final Thoughts

Remember, the perfect yoga legging is ultimately a personal choice. Experiment with different styles and brands to discover what flatters your body and suits your practice. Don’t be afraid to prioritize comfort – when you feel good in your leggings, you can fully surrender to the transformative power of your yoga practice.

With these tips and recommendations, you’re well on your way to finding your perfect yoga legging match, BUT, if you have any questions or even suggestions for other brands and styles, please send them my way! Be well

The post Say Goodbye to Distractions: The Ultimate Guide to Yoga Leggings appeared first on Flecks of Lex.

Whether in person or online, people often ask me what kind of running shoes they should get. This question is usually followed up with questions about the latest trends in running shoes and the most popular brands. My answer is always the same: Get fitted for running shoes! 

Feet are like snowflakes – each of them is different, and they are different for every person. 

Further, your feet may change over time. So, what works for me may not work for you, and what works for you this year might not work for you three years down the road. 

When I first got fitted for a pair of running shoes, it was a totally new experience for me. I had never been fitted for running shoes before. In fact, I hadn’t even really owned a pair of running shoes aside from the pair we were given for college volleyball. They said, “Here are your volleyball shoes, here are your running shoes, here are your slides. Keep it moving!” (Or something like that…) Of course, that meant we all got the same amount of everything. 

I’m a firm believer that everybody needs shoes that fit their particular activity and that also fit their feet. For that reason, I decided to get a running shoe fitting.

My First Shoe Fitting

What was my first fitting like? I actually cataloged it years ago in a blog post. Apparently, I was very enthusiastic, and my mind was blown because I wrote an over-the-top review about it. Cringe.

The key points are that I got my first running shoe fitting ever at Road Runner Sports, which is a running shoe store. They used to call it their Shoe Dog fitting, but they’ve rebranded it and upgraded it since the last time I got fitted. Nonetheless, they did a fantastic jo,b and I’ve been buying running shoes from them ever since.

If you’re interested in watching my running shoe fitting, check out this Instagram Reel I put together that shows the process.

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Didn’t watch the video? Essentially, they have you walk or run on a treadmill, and they video record you walking or running, and then assess your gait, pronation, etc. They then measure your shoe size, your foot size, heel width, and the height of your insole.

Fun fact:  I didn’t know what an inset was until I got fitted. 

It had been such a long time since I had gotten fitted for running shoes, and the technology has come a long way since then! For example, Road Runner used this cool little 3D drone scanner that you stand on, and it generates some additional measurements. 

All in all, I learned a lot about my feet from this running shoe fitting! Granted, I never thought I needed to know that much information. But you know what? It’s helpful!

Once I got fitted for my running shoes, they also fitted me for insoles. Road Runner has a few different types of insoles, and the process is quick regardless of the type of insole you settle on. They had me stand on this squishy platform on top of the unmolded platforms, then they had me do some squats and move around a little bit while the insoles were molded to my feet. It was a pretty fun process!

Back to the shoe fitting! Once you get your shoes fitted, the next step is to go and try on some shoes. It’s one thing to know exactly what kind of shoe you should be wearing or the fit, etc., but it is another thing to have the right shoes that best suit your needs. For example, maybe you want more cushion, less cushion, different laces, a specific style, etc. In short, it’s really helpful to try on different shoes after your fitting. 

Trying On the Shoes

Even if you have loyalty to a brand, I recommend branching out a little bit and just trying something new. Who knows? Maybe you’ll find a new favorite brand. I used to be a loyal Nike Zoom Pegasus runner, but Nike changed the style up so much that I just can’t run in them anymore – and those were the only Nikes I could run in, to begin with. 

After looking at a wall of shoes, I decided to give Hokas a try because I’d heard that they have a lot of cushion, like my old Nike Zoom Pegasus shoes. I’m so glad I tried something new because I’ll be running my marathon in a pair of Hoka Rincons! 

Things to Keep in Mind When Settling On a Pair Of Shoes

When you’re trying to pick out shoes to try on, keep in mind what kind of shoes you are looking for. If you’re a first-time runner, please know that there are different types of running shoes. There are shoes for running on the road (think pavement, sidewalks, etc.), trail shoes (used for natural surfaces like dirt, grass, etc.), racing shoes, shoes that you wear for long runs, track shoes, and more. It’s important to know what kind of shoe you’re looking for and how you’re going to be using those shoes. 

Once you’ve figured out what kind of shoes you need, you may find that you need two pairs of running shoes. Running shoes are not cheap, so I encourage you to hunt for good deals. 

While you can get your shoes fitted at local running stores, the fittings are typically free, which is great because it does not mean that you have to go to some fancy place to get it done. (The shoe fitting at Road Runner Sports is offered for free.) If you’re not ready to buy, you can check out online deals and even comparison sites ,and reviews.

What To Do Once You Buy Your Running Shoes

So, what’s next? Go, and you hit the road/trails/track in those shoes! Some shoe stores allow you to return or exchange the shoes after you’ve tested them out, so make sure you check the return policies before you get too wild. 

I think that stores that offer returns on running shoes that have already been worn have their customers in mind. When you’re in the store, you’re only running a few steps, really, so it’s important to know that you can run in the shoes pain-free.

Do you have questions about running shoe fittings? Tips for finding the best deals on running shoes? Let me know in the comments!

The post Why You Should Get Fitted for Running Shoes appeared first on Flecks of Lex.

Yoga Myth #1: Do You Have to Be Flexible to Do Yoga?

A lack of flexibility is, without a doubt, the number one reason people tell me they hesitate to try yoga. You see images online of yogis tying themselves into pretzels and instantly assume you can’t participate unless you can do the same.

The truth is, flexibility can be the result of yoga practice, not a prerequisite (and I’m not just speaking literally here about the physical practice). Everyone starts somewhere, and many have to continue with a dedicated yoga practice to maintain this flexibility. Hence, it is referred to as yoga practice. 

Yoga is about meeting your body and mind where they are today, in this moment. By consistently showing up to your yoga practice and doing the work, you may find that you’re able to gradually improve your range of motion and flexibility. Grant yourself grace! The real focus of a yoga practice isn’t about how deep you can get into a pose.

“The central focus of yoga is not the soul and not the body — it is the mind.” – Pandit Rajmani Tigunait

As your yoga teacher, my job is to help support you in a practice that works for your body, not to force you into a position or tell you how you should feel. When we take a step back and look at the practice of yoga holistically, we can see how the 8 limbs of yoga help us find flexibility physically and mentally.

Yoga Myth #2: Is There Only One Style of Yoga?

Most people’s exposure to yoga is through Vinyasa flow classes (think lots of Downward Facing Dog, sun salutations, etc.), so it’s easy to assume that’s the only style of yoga there is. I will often receive the question, “Is this a regular yoga class?” and they usually mean a Vinyasa class, because that’s what’s usually offered in community settings, and that’s what you typically see depicted in the media.

Yoga is incredibly diverse, with a wide range of styles to suit every personality and goal. Just like there are different types of workouts—from running to lifting—there are many different kinds of yoga.

For example, there’s Hatha, which can focus on form and often has you hold poses for a longer period of time; Yin, a slower practice where you hold passive poses for several minutes to target your connective tissues; restorative yoga uses props like blankets and bolsters to support your body through passive stretching and meditation; power yoga, where you’re sometimes incorporating more athletic poses and movement, even utilizing weights sometimes; while Yoga Nidra is a powerful guided meditation often called “conscious yogic sleep.” There are many different types, and various studios and fitness clubs offer their own unique class styles.

To find the perfect style for you, be sure to check out my complete guide to different types of yoga classes to help you pick a type that suits your needs.

Yoga Myth #3: I’m “Too Type A,” or “I’m Too Slow,” for Yoga

I live in the D.C. Metro Area, and I teach many classes at fitness clubs, so I often meet people who are hard-working, ambitious, and accustomed to fast-paced workouts. They tell me, “I can’t do restorative yoga; I need a challenge!” The reality is that if you are a Type A personality, you might need a slower practice. 

While a sweaty power yoga class can feel satisfying, a restorative or Yin practice offers something different: the opportunity to slow down, be present, and give your body and mind the chance to truly rest. When you push yourself constantly, you are building stress. Gentle and yin yoga practices help you manage that stress, calm your nervous system, and find more balance overall. Incorporating more yin styles into your yoga practice is not about being too weak to practice something more physically demanding; it’s about being smart with your energy and finding balance in your life. 

I also hear from many people who are intimidated by the fast pace of yoga classes offered in their communities. They worry they won’t be able to follow along or that they will feel lost. If this sounds familiar, a slower-paced class like a gentle flow or yin may be perfect for you. These styles focus on slower movement and mindful transitions, giving you plenty of time to get comfortable in each pose and learn the practice without feeling rushed. You’ll build strength and focus while moving at a pace that feels right for your body.

Yoga Myth #4: Is Yoga a Religion?

Some of the negative things I read people say about yoga are very concerning, particularly that it’s “demonic” or inviting in some type of evil when you…[checks notes] release tension in your hips? 

No, yoga is not a religion. 

While yoga is a philosophy and/or lifestyle with roots in ancient India, it is not specifically tied to any specific deity or religious dogma. The practice is open to people of all faiths or no faith at all.

Many of its principles, like mindfulness, compassion, and living with integrity, are universal and can be applied to any belief system. In a yoga class focused on asanas (poses), you may hear references to Sanskrit words, but these are simply the names of the poses and concepts. You are not required to believe in anything other than the benefit of moving your body and connecting with your breath.

If you ever feel uncomfortable, it’s okay to leave! It’s also okay to express your concerns to the studio manager or the instructor. This in itself can be part of your yoga practice: Speaking up for yourself and honoring your needs.

Yoga Myth #5: Is Yoga Only for Young People?

When you scroll through social media, it’s easy to think that yoga is reserved for young, thin, super-flexible people with disposable income. But the truth is, yoga is a lifelong practice, and it offers incredible benefits at every stage of life. Regardless of gender, age, race/ethnicity, income, or physical ability, yoga is for everyone. Please don’t let anyone tell you otherwise!

For older adults, yoga is proven to improve balance, increase bone density, and maintain joint health. Many classes can be modified with a chair or props to ensure the practice is safe and effective. 

As a teacher, I love working with students of all ages and seeing them discover that yoga is accessible, no matter their age.

Your yoga journey doesn’t have to look like a perfectly-staged Instagram photo. It can look like a gentle stretch in the morning or a quiet meditation before bed. It can be going on a hike without listening to music, or volunteering at a local food pantry. 

Conclusion

So, now that you have read through my responses to the common myths I hear that hold people back from practicing yoga, what do you think? Are you willing to give yoga another chance?

If you’re interested in taking a class with me away from the screen, I currently teach restorative yoga, gentle flow, and vinyasa flow classes weekly:

• 1st Tuesday of the month at 7:00 pm – Restorative Yoga at ExtendYoga 
• 2nd Tuesday of the month at 6:00 pm – Vinyasa Flow at Rockville Memorial Library 
• Wednesdays at 7:15 pm – Vinyasa Flow Onelife Fort Totten
• Fridays at 5:30 pm – Restorative Yoga at Onelife Pike&Rose 
• Saturdays at 10:15 pm- Gentle Flow at Onelife Rockville 

If online classes are more your speed, I have full classes on my YouTube channel.

The post 5 Yoga Myths Busted: The Answers to Your Biggest Questions appeared first on Flecks of Lex.

If you are looking to start your yoga practice (why is it called practice and not “doing yoga”?), you may be starting at a fitness club, community center, or studio that has a class schedule. You take a look at the class schedule, and you cannot wrap your head around the words on the page. What’s the difference between Hatha and Vinyasa? How about the difference between Yin and Restorative? If you’re left scratching your head or deep in a Google rabbit hole, you’ve landed in the right place: I’m here to help demystify the yoga class schedule!

Before we dive in, a little bit of housekeeping: I have my RYT 500 credential through Yoga Alliance and have been practicing yoga for about 20 years. I teach classes in the in-person as well as online (you can find videos on my YouTube channel). TL;DR Between my personal practice and teaching, I have experienced many different types of yoga classes.

Note: I have included YouTube videos of yoga classes under different styles where relevant.

I’ve included a table of contents below so you can jump to specific styles if you already know what you’re looking for, showing all the different types of yoga included in this post. The styles are divided into two: yin and yang styles of yoga.

If you have no idea where to start… jump down to the bottom of this page, and you’ll find an infographic that can help you choose your own yoga adventure!

Now, let’s dive in!

Disclaimer: Always consult with a qualified healthcare professional before starting any new health or fitness program, especially if you have any pre-existing medical conditions, are pregnant, or are breastfeeding.

What are the different types of yoga classes?

Yin Styles

Reminder: Yin styles of yoga tend to be slower, gentler, and sometimes silent. Some people find these practices to be more challenging because they require you to sit with yourself/your thoughts more than a more athletic practice. Note that Yin is also the name of a yoga style, which is explained below.

Yin Yoga

Yin Yoga helps with fascial release by compressing ligaments and joints. Practitioners hold in poses for several minutes and typically use props (i.e. blocks, blankets, straps, bolsters, foam rollers, etc.). In Yin Yoga, practitioners should feel sensation, but it shouldn’t be overwhelming.

Poses in this practice are normally performed while seated or lying down. While many of the poses are similar to those practiced in yang styles of yoga, they often have different names. For example, cobra pose is called seal pose in Yin Yoga. Guided meditation and breathwork may be incorporated into this practice.

This practice should be done cold, meaning you should not do it immediately following exercise. The early morning and the late evening tend to be the best times of day for this practice.

Note: Some yin/yang yoga classes are part restorative yoga, part vinyasa (see below), versus yin in the sense of this specific style addressed above. Make sure you check beforehand so you can understand the format of the class.

Restorative Yoga

While Yin Yoga is focused on joints, bones, and ligaments, Restorative Yoga focuses on releasing tension in the muscles. This style is typically practiced in silence or with quiet, meditation music.

Poses are held for at least 10 minutes, meaning that you will likely only perform a few poses during this practice. Props are utilized for passive stretching, support, and comfort. Some practitioners use eye masks during this practice. When entering a Restorative Yoga pose, it may feel like a very subtle stretch, however, the stretch may deepen the longer you hold the pose. There are no standing poses in Restorative Yoga.

This style can be practiced warm or cold.

Yoga Nidra

This is often referred to as the yoga of sleep, or conscious yogic sleep, and is reminiscent of a guided meditation. Traditionally, movement occurs before the meditative portion, but not all classes “in the wild” include movement. There is a lot of research on Yoga Nidra, and it’s often used to treat insomnia, PTSD, and various medical conditions.

Instructors may read from a script during this practice. What’s interesting is that you can listen to the same script over and over again, but have a different experience each time. There is usually some visualization, breathwork, and body scanning happening in a Yoga Nidra class, but not always.

It’s not unusual to fall asleep when practicing this style of yoga, especially when you’re new to this practice.

This style can be practiced warm or cold.

Gentle Yoga

This is a slower, gentler asana (the physical pose) practice, as the name reveals. You may very well stand in this practice, but you will likely spend more time in seated or lying down (prone or supine) poses. Restorative poses are common, but you won’t hold them nearly as long as you would in a Restorative Yoga class. Sun salutations (specific sequences of poses whose purpose is to energize your body and steady the mind – think of it as a warm-up during yang practices) are modified or excluded altogether. Deeper stretching is common here.

Props may be used during this practice, but not necessarily. Gentle Yoga can be practiced warm or cold.

Kundalini Yoga

I feel compelled to lead with this caveat: There is quite a bit of controversy surrounding this style, especially now, following the release of the HBO documentary series Breath of Fire documentary. (It’s a really fascinating watch if you haven’t seen it already. Please be warned that there is some significant discussion of sexual assault and abuse.)

It’s also important to note that Kundalini Yoga is an old practice of yoga, and the style of Kundalini that’s discussed in the documentary – popularized by Yogi Bhajan – is not the form I’m highlighting here. I suggest conducting research before finding a place to practice to make sure it’s aligned with your values.

There are many elements of perhaps more familiar yoga practices For example, this style of yoga includes chanting, meditation, breathwork, mudras, and asana (poses).

Yang Styles

Reminder: Yang styles are the sun to yin’s moon. These styles tend to focus more on yoga asana (poses/postures), and some are more athletic and/or fitness-based. Yang styles aren’t always fast-paced as many assume; some styles require you to hold postures for longer than some gentle flow classes, though not as long as restorative yoga.

Power Yoga

There is no official definition of Power Yoga, but, there are many styles. Some are fast-paced, while others hold challenging poses for longer. Core work is common here, and don’t be surprised to find pushups, extra lunges, and squats in this class style.

Power Yoga class is generally a flow-style class where you match your breath with your movement. Power Yoga classes can feel more like fitness classes than yoga classes depending on how many movements that aren’t yoga-specific get incorporated into the practice.

Ashtanga

Ashtanga Yoga follows a specific pose order every single time, called a series. They have six different series, with the Primary Series being the first. It can take a long to memorize the order of the poses in the Primary Series, and even longer to feel like you’re ready to add another series. Of all the styles of yoga I’ve practiced over two decades, I’ve found Ashtanga to be the most challenging, physically and mentally. It can be a very athletic style, requiring significant core strength and endurance.

Ashtanga Yoga is typically practiced at a yoga shala. My first time walking into a shala, I immediately noticed that it didn’t feel like any other yoga studio I’ve visited. There was no music and no frills. You could see people practicing at different points in the Primary Series, and you could hear everyone breathing. The teacher walked around the room and made adjustments to the students, while also helping out if we forgot part of the series.

Look for Mysore/Ashtanga on a class schedule, though I have never seen these advertised outside of a yoga shala or the rare yoga studio. You may try a guided/led Primary Series for your first time, or, if you’re feeling a little intimidated/nervous, you can always try it at home first. I’m linking a Full Primary Series practice with Laruga Glaser below.

The yoga studio where I teach and have been practicing for a decade, extendYoga, offers a led Half Primary Series on Tuesday and Thursday mornings. Danielle is fantastic and has helped me a lot with understanding this practice.

Hatha

Hatha is often viewed as a slower version of vinyasa, but any flow class is technically a style of Hatha. I find it’s easiest to think about Hatha as the umbrella for all your flowy classes, including Power Yoga as you would see it out in the real world and the world wide web. Check out the section on Vinyasa Yoga for another style of Hatha class.

In a Hatha class, you will focus on matching your breath to the physical poses (asanas). Most of the Hatha classes I’ve taken – and taught – focus on alignment rather than speed. Some teachers play no music, some opt for more meditative music, and some might even play contemporary music.

If you’re interested in learning more about Hatha Yoga, I recommend reading the Hatha Yoga Pradipika.

Vinyasa

The Sanskrit word “vinyasa” means “to place in a special way,” which many translate as connecting breath with movement. Think, “inhale, lift your foot, exhale, lower your foot.” This can be confusing because you may have heard that you should “take a vinyasa” repeatedly throughout class.

The vinyasa you may “take” usually includes the following poses: Chaturanga, cobra or upward-facing dog, and downward-facing dog. The Vinyasa class you take is most likely to include many vinyasas. I know. Not only are there different types of yoga classes, but there are also different types of Vinyasa classes…

Vinyasa classes (sometimes alternatively referred to as Yoga Flow classes) are the most common I see on schedules and out in the community. They are sometimes referred to by a “level” if you’re in a yoga studio, but I mostly see them as all-level classes. Being at a higher “level” doesn’t really mean that someone is more flexible than you or “better” at yoga – which isn’t possible because we’re all practicing! It really means that they have some experience, and probably know the names of the most commonly-practiced poses in a Vinyasa class. However, I’ve taught classes above Level 1 where there were people of all experience levels.

TL;DR: If you don’t know where to start with your yang yoga practice, look for a Vinyasa class. If the instructor doesn’t cue alignment and/or offer modifications, I recommend skipping it. As a beginner, you want to be guided by someone who can help guide you safely through your practice and who recognizes that all bodies are not the same. Remember, when you come to class, it’s all about your yoga practice – not the instructor’s.

Iyengar

Founded by B.K.S. Iyengar, this style focuses on asana (poses), utilizing props (sometimes including a rope wall) to aid with precise alignment in each pose.

According to the Iyengar Yoga National Association of the United States, “The system of yoga known as ‘Iyengar Yoga’ was created and developed over 75 years ago by Yogacharya B.K.S. Iyengar.

“Iyengar Yoga is accessible for all ages and all body types. Its focus on precision, timing, sequencing, and the use of props helps the practitioner develop awareness in any asana.”

I performed a quick search on their website and received tons of hits for local classes. You can find local Iyengar classes near you by searching here.

Other Different Types of Yoga Classes

I didn’t include every style yoga class that’s ever existed because, well… ain’t nobody got time fo’ dat! Aerial, Trap, Puppy, Stoner, and Hot Yoga (most of the different types of yoga classes listed in this article can be done in a warm room as a hot yoga class…) classes are some that you see on schedules, among others. Nonetheless, you have a lot of different types of yoga classes explained here which should give you a good starting point – and maybe a lot of homework and Googling!

Looking for leggings for your yang yoga practice? Check out my post, The Ultimate Guide to Yoga Leggings.

What type of yoga should I practice if…

I get this question often, and the answer is usually a yin style. Feeling sore after leg day? Restorative Yoga. Joint pain? Yin Yoga. You may be surprised to find that yin styles help with flexibility and mobility, which in turn help build strength.

If most of your day is spent in a more yang, high-stress/energy state, a yin practice in the evening can help bring more balance to your day. I hear from folks in my classes that they want a yang style of practice, and it’s probably not a surprise to hear that more Type-A personality types often seek out these styles. Yes, Ashtanga can be very physically challenging, but sitting in silence for an hour or longer in Restorative Yoga can be mentally and emotionally challenging if you have trouble slowing down.

All of this is to say, just like with fitness classes, there are many different types of yoga classes, and I would encourage you to explore different styles until you determine which styles best suit you and your lifestyle. As you begin your yoga journey, remember to grant yourself grace, listen to your body, and remember that we’re all still practicing yoga.

Choose Your Yoga Style

If you want to share your favorite style of yoga class, please add it in the comments on this post! Let me know if you tried a new style because of this post!

The post What are the different types of yoga classes? appeared first on Flecks of Lex.

What is the 12-3-30 Method?

The 12-3-30 method is a simple yet challenging treadmill workout routine designed to improve cardiovascular health, burn calories, and build endurance. The concept is straightforward: run or walk at an incline of 12% for 30 minutes at a speed of 3 miles per hour.

Origins of the 12-3-30 Challenge

While the 12-3-30 challenge’s origins are unclear (it’s been around for quite some time), it gained newfound popularity through social media, first on YouTube, and then TikTok. It was promoted by social media influencer Lauren Giraldo who was credited by media outlets with starting this trend. It quickly caught on due to its accessibility and the promise of rapid results that were presented via many before and after videos.

Benefits of the 12-3-30 Method

1. Cardiovascular Health: Running at an incline significantly increases your heart rate and breathing rate, strengthening your heart, improving your overall cardiovascular fitness, and lowering your risk for cardiovascular disease.
2. Calorie Burning: The combination of incline and consistent speed creates a calorie-burning powerhouse. Studies show the following: “For every 1% of uphill grade, a 150-pound person burns about 10 more calories per mile (an increase of about 12%). At a 10% grade, that person burns more than twice as many calories per mile as they would walking on flat ground.”
3. Endurance Building: The 30-minute duration pushes your endurance limits, allowing you to gradually increase your stamina.
4. Muscle Strengthening: Running uphill engages your glutes, quads, hamstrings, and core muscles, leading to increased strength and definition.
5. Mental Fortitude: Completing the 12-3-30 challenge requires mental toughness and determination. It can be a powerful way to build resilience and confidence.
6. Hit Recommended Activity Goals: The U.S. Department of Health and Human Services and the Centers for Disease Control and Prevention (CDC) recommend the following: “Each week, adults should aim for 150 minutes of moderate-intensity activity, or 75 minutes of vigorous-intensity activity, or an equivalent combination.”

Beginner-Friendly 12-3-30 Method

I’ve seen many videos on social media with beginners or folks who are deconditioned who began this challenge and either gave up early, got injured, or struggled through it. While it’s not designed to be easy per se, it shouldn’t be so difficult that it’s unattainable for you. This can be very demoralizing and can derail your fitness goals.

Instead, I think beginners should ease into the 12-3-30 method by building a solid foundation to help avoid injury and set them up for success. I’ve designed a beginner-friendly 12-3-30 method for beginners.

Recommended 30-day 12-3-30 Plan for Beginners

This beginner-friendly 12-3-30 plan gradually increases the incline and duration of your treadmill walk, allowing your body to adapt to the steeper incline and increase time on the machine. Remember to listen to your body and rest when needed.

Below, you will find a description of each 5-day block, a printable version with checkboxes, and tips on how to set yourself up for success with this challenge.

• Day 1-5: Beginning with 4-3-15 (4% incline, 3 mph, 15 minutes) and building up to walking at this speed and incline for 30 minutes.
• Day 6-10: This starts with 6-3-20 (6% incline, 3 mph, 20 minutes) and we would work our way up to this speed and incline for 30 minutes.
• Day 11-15: While this block of days begins with 7-3-30 (7% incline, 3 mph, 30 minutes), we eventually build up to a slightly faster speed for a max of 20 minutes.
• Day 16-20: Here, we continue to increase the incline while maintaining our speed, beginning with 8-3-15 (8% incline, 3 mph, 15 minutes). Over these five days, we will increase the time on the treadmill.
• Day 21-25: At this point in the 30 days, we have more than doubled the incline percentage. Our numbers begin with 10-2.5-25 (10% incline, 2.5 mph, 25 minutes), noting that we start with a slightly lower speed, building back up to a speed of 3 mph for 30 minutes.
• Day 26-30: We are at the final push! For these final days, we eventually work up to the goal of 12-3-20 (12% incline, 3 mph, 20 minutes).

Tips for Success:

1. Proper Form: Maintain good posture, engage your core, and use proper walking techniques.
2. Hydration: Drink plenty of water before, during, and after your workout. As I always say, “If you stay hydrated, you don’t have to get hydrated!”
3. Warm-up and Cool-down: Include a 5-10 minute warm-up and cool-down to prepare your body and prevent injury. (See lower body release, post-leg day flow, and hamstring release yoga videos below if you’re stuck on how to warm up and cool down for the 12-3-30 method.)
4. Listen to Your Body: If you experience any pain, stop or slow down immediately and rest. Don’t push yourself to the point of injury or exhaustion, especially when starting. It’s crucial to listen to your body. Remember, starting too aggressively can lead to discouragement and hinder your progress. Be kind to yourself throughout this journey. It’s normal to feel uncomfortable when trying something new or challenging. Sweating and tired legs are expected! But with consistent effort, you’ll notice improvements in your strength, endurance, and overall fitness. Embrace the discomfort as a stepping stone towards achieving your goals.
5. Consistency is Key: Choose a time of day and location (which might even be a specific treadmill at the gym!) and stick to it! Life happens, and something can come up to derail your workout plan, but have a backup plan. If you work out in the morning each day, and something happens in the morning. Do you have a plan for the afternoon or evening instead? Always have a backup plan!

The 12-3-30 method can be a fantastic way to boost your fitness and achieve your health goals. By starting slowly and listening to your body, you can safely and effectively incorporate this challenging workout into your routine. Remember, consistency is key!

Disclaimer: This blog post is for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before starting any new exercise program.  

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Are you tired of feeling congested and stuffy? Have you tried over-the-counter medications that haven’t quite cut it? Or, maybe you’re tired of taking medicine and want a natural remedy. If so, you may want to consider an Ayurvedic approach to decongestion. Ayurveda – an ancient holistic system of medicine – offers natural and effective treatments for various imbalances, including respiratory issues.

In this blog post, I’ll share a simple yet powerful natural decongestant recipe that can help soothe your symptoms and promote healing. I’ve used this tea as I’ve battled bronchitis, sinus infections, and the lingering effects of long COVID.

Note: Always consult your doctor before trying new remedies, especially if you have underlying health conditions.

Understanding the Ayurvedic Approach to Congestion

In Ayurveda, congestion is often linked to an imbalance of Kapha dosha, which is associated with the elements of water and earth. When Kapha is aggravated, it can manifest as mucus buildup, sluggish digestion, and respiratory issues.

To counter this imbalance, Ayurveda recommends using warming, drying, and pungent herbs and spices. These ingredients help to reduce excess mucus, stimulate circulation, and promote drainage. Depending on your dosha type, you may want to try some different recipes, but I found this one to work for me.

Ayurvedic Natural Decongestant Tea Recipe

This simple decongestant recipe combines the power of four potent Ayurvedic ingredients:

• Mustard Powder: A warming and pungent spice that helps to loosen mucus and stimulate circulation.
• Honey: A natural expectorant and soothing agent that helps to coat the throat and reduce inflammation.
• Ginger: A powerful anti-inflammatory and decongestant that helps to clear the sinuses and airways.
• Hot Water: A simple yet effective way to enhance the therapeutic properties of the ingredients.

Instructions and Ingredients: How to Prepare Your Natural Decongestant

1. Mix the Ingredients: In a mug or small bowl, combine 1 teaspoon of mustard powder with 1 teaspoon of honey.
2. Add Hot/Warm Water: Pour a cup of hot/warm water over the mixture and stir well. Note: The water should not be boiling when you add it to honey! Make sure it cools down a little before adding the hot water. Ayurveda discourages heating honey or adding boiling hot water to honey.
3. Sip Slowly: Sip the mixture slowly, allowing it to coat your throat and sinuses.

Additional Tips

• Don’t want to drink this as a tea? You can combine the mustard powder and honey and take a spoonful.
• Drink Plenty of Warm Water: Staying hydrated is essential for loosening mucus and promoting drainage.
• Incorporate Warming Spices: Consider adding warming spices like cinnamon, cardamom, and cloves to your diet. You can even add them to this tea recipe for an extra nice flavor!
• Practice Pranayama: Breathing exercises (Pranayama) such as alternate nostril breathing can help clear the airways and reduce congestion.

Conclusion

By incorporating this Ayurvedic natural decongestant recipe into your routine, you can experience relief from congestion and promote overall respiratory well-being. Remember, it’s important to listen to your body and adjust the recipe as needed. Don’t forget to consult with a healthcare professional – especially if you have lingering respiratory issues!

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Are you intrigued by the sister science of yoga – Ayurveda – and its holistic approach to health and wellness? So am I! So much so that, a few years ago, I published a series of podcast episodes focused specifically on various aspects of Ayurveda. That got me so interested in it, that I worked with Ayurveda Health Coach Salila Sukumaran of Ayurgamaya. She gave me an Ayurveda health consultation, which included a suggested grocery list, as well as a general nutrition plan to address some of the issues I was dealing with at the time. (Note: Sweat Fearlessly listeners receive a 15% discount with the code INSTAYUR) 

That led me to a new certification I’m currently working on, which is the Ayurvedic Nutrition Certification through My Vinyasa Practice, and I’m excited to share my journey with you. 

For me, one of the most interesting principles of Ayurvedic nutrition is food combining. Food combining is the practice of pairing foods that are compatible with each other to optimize digestion and overall health and help you find more balance/sattva. It’s based on your dosha type. To make it easier to remember, I created a handy chart that you can use as a reference. I find it’s really helpful for me when I’m planning my meals. 

How to Use the Chart

1. Find the food you want to eat on the left side of the chart.
2. Check the corresponding boxes across the chart to see which foods it combines well with.
3. A checkmark (✓) indicates a compatible food pairing.
4. An X indicates a food pairing that is best avoided.

Not every single thing a person can consume is on this list, but these are the main food categories. There are also handy notes at the bottom of the chart about fruits, oils, and milk. 

Why Food Combining Matters

Ayurveda asserts that proper food combining promotes optimal digestion, reduces bloating, and improves overall energy levels. By avoiding incompatible food pairings, you can minimize the burden on your digestive system and enhance your overall well-being. According to Ayurveda, food combining can also help you find balance.

What I find most intriguing about food combining is that it forces you to be more mindful of the meal choices you make. It encourages you to note how different flavor profiles and temperatures can impact how your body digests them, and how you feel overall after consuming them. 

My 30-Day Ayurvedic Nutrition Challenge

Once I complete my certification, I plan to embark on a 30-day Ayurvedic nutrition “challenge.” I must note that Ayurveda is a lifestyle, and it’s not something you just “do” for 30 days like you might another diet or weight loss challenge. When I say that I’m going to embark on a 30-day challenge, I mean that I’m going to give myself 30 days to try different foods that are encouraged for my dosha, see how I like them and how I feel, and track them for 30 days. Then, I can make tweaks and offer some insight into what did – and potentially what didn’t – work for me.

I’m excited to go deeper into my experience with Ayurvedic nutrition. I’ll be sharing my progress and insights throughout the 30 days, so stay tuned!

Are you interested in learning more about Ayurvedic nutrition?

Let me know in the comments below! I’m happy to answer any questions you may have about food combining, Ayurvedic principles, or my upcoming/ongoing 30-day challenge. I’ll be offering a free dosha test on the site soon, and I’ll be wrapping up my certification very soon.

#Ayurveda #FoodCombining #HealthyEating #HolisticHealth #MyVinyasaPractice #AyurvedicNutrition

The post Spice Up Your Life (and Your Digestion) with Ayurvedic Food Hacks appeared first on Flecks of Lex.