Self Magazine

We are pumped to share one of our favorite stories from Self here on POPSUGAR Fitness!

This is kind of awkward: Even though I'm an editor at SELF, I get self-conscious in group classes and thus don't want to attend even though I desperately want to reap the benefits. Basically my life changed in 2011 when Nike relaunched their Nike Training Club app and I was able to do all these cool strengthening, lengthening and toning moves from the comfort of my (albeit cramped) living room — or anywhere else in the world. And someone else agrees with me. Namely this really famous, epic tennis star.

SELF has already sung Nike Training Club's praises before; we've even dubbed it a "personal trainer in your pocket." Well we've fallen all over in love again, and we're about to break some big news to you guys: Serena Williams has JUST launched her Core Power workout on NTC that's available for download and we have the first look — not to mention a few wise words from Serena herself.

Designed to work the core and abdominal muscles, Serena showed us that Core Power uses a stability ball and resistance bands to increase overall core strength, which in turn helps to create a lean, strong body. And when I spoke to Serena about creating Core Power for Nike Training Club, she told me that "the drills featured in the Core Power workout are based on key exercises I do regularly to stay strong. Everything I do on court begins with strength from the core, so it's the perfect foundation for my training as a tennis player." Core Power is also great when tacked on to a great cardio workout — even a run — and also helps Serena target specific muscle groups she feels need extra work. (Although, look at her. Look at her abs. Watch her play! What needs extra work?) Serena let us peek behind the scenes at the filming of her Core Power routine and officially gives you her new Nike Training Club workout from start to finish. Warning: Your abs will be feelin' it later!

Read on for the workout.

We are pumped to share one of our favorite stories from Self here on POPSUGAR Fitness!

Guys, I have a confession to make. I'm obsessed with running — the gear, the feeling of exhaustion after a 10-miler, and, of course, the best lady runners around. Namely, Kara Goucher. I've been following Kara's career for some time now and am amazed by her resilience. Not only has she recovered from several injuries with plenty of grace, but she also was able to bounce back after the birth of her son, Colt, in September 2010 and run the 2011 Boston Marathon (the MOST elite of races) just about six months later. Did I mention she placed fifth, too?

But Kara's career is more than just a marathon or two. In fact, she didn't even race the 26.2 miles until 2008 — she was a World Champion middle-distance racer before that. But now that she's got all that mileage under her belt, she spends time penning awesome books, talking with her fans, and, of course, running. (It is her job, after all.) Just a few weeks ago, Kara placed fifth in the Rock 'n' Roll New Orleans Half Marathon, placing an impressive fifth despite coming off of a heel injury. (Damn, girl!) We chatted with the champ about training with her bestie, how she takes care of her skin with all those showers, and her top advice for beginners — especially Self's very own Running Virgin, Ms. JD Rinne.

Are you a newbie runner, too? It's easy to get intimidated, but don't let yourself, Kara says. Odds are that after your first race, you'll get hooked, she adds. More importantly, Kara told us, "It's OK to walk; that doesn't mean you're not a runner. You're still a runner."

Read on for more of Kara's tips.

We are pumped to share one of our favorite stories from Self here on POPSUGAR Fitness!

We'd love to give you a pass, but every expert we polled said that exercise is nature's Midol. You break a sweat and you get a rush of happy-making endorphins — key at that time of the month when they're naturally at their lowest levels, says Pinar Kodaman, M.D., assistant professor of medicine at Yale University. Those same endorphins dull the effects of prostaglandins, chemicals that trigger cramps, which means any workout you do — run, pilates, boot camp — is like popping a painkiller. If you need insta-relief before you can even think about the gym, try this prep pose from Chicago yogi Allison English.

The Move: Legs Up the Wall

Lie faceup with legs extended up wall, feet flexed, arms at sides. Place rolled towel under hips. Hold 3 minutes.

Why It Works

We are pumped to share one of our favorite stories from Self here on FitSugar!

Fresh off her pre-game performance at Super Bowl XLVII, Alicia Keys is ready to wow us again. The 14-time Grammy winner is slated to perform this weekend at the music industry award show and will no doubt be camera-ready thanks to regular workouts with longtime trainer Jeanette Jenkins.

According to Jenkins, Keys credits this multi-tasking move as a great way to tighten up all over. "This is one of the exercises I do while training Alicia to tone her arms, abs, legs and buttocks," says Jenkins. "She doesn't love the exercise but she loves getting the results!" Try it yourself to hit a high note in the privacy of your own living room!

Keep reading for the move.

We are pumped to share one of our favorite stories from Self here on FitSugar!

Ask anyone with at least a little knowledge of yoga to name a few postures, and Downward Dog will likely be some of the first, if not the only, words out of their mouth, at least here in America. However, in India, the birthplace of yoga the pose isn't emphasized quite as much, says yoga teacher and life coach Sophie Herbert. "Here in the U.S., Downward Dog is the anchoring posture of many practices," says Herbert, who received her training and yoga certification in India but now teaches in Brooklyn.

Perhaps it's because the pose is so good for many of the things that plague our society today: fatigue, back pain and stiffness from sitting all day, Herbert adds. In fact, Downward Dog has lots of health benefits — and whether you're an everyday yogi or not, this pose alone is worth adding to your regular fitness routine.

1. It builds bone density. Postures like Downward Dog (as well as more difficult arm balances) that place weight on the arms and shoulders are great for building upper body strength and preserving bone density, says Herbert — especially important for women as we age and become more at risk for osteoporosis.
2. It wakes you up. Herbert cites B.S.K. Iyengar, the 94-year-old founder of Iyengar yoga, who says that Downward Dog is one of the best poses you can do when you're fatigued. "He recommends at least a minute in the pose," she says, "to bring back lost energy for runners after a hard race." It works equally well, she adds, for those of us who are just tired from a long day at the office, too.
3. It eliminates stiffness and back pain. "I find it's good for people who get pain in their shoulders and upper back," says Herbert. "Practicing it with proper alignment can make your upper back more flexible and less likely to store so much tension."

Read on for the rest of the list!

We are pumped to share one of our favorite stories from Self here on FitSugar!

Is it just me, or do gym classes seem to be getting shorter and more efficient all the time? Sure, there's still the occasional 90-minute yoga class, but fitness clubs these days know that we're in a rush — and thanks to the science of high-intensity interval training (HIIT), they've got ways to get us real results in less time than ever.

Take the new New Zealand-based Les Mills Grit Series, rolling out at gyms around the country this month: It calls itself "the most intense 30 minutes your body will ever experience," and I have to say they could be right. Check out their video promo above to see what I mean!

Grit Series classes focus on cardio, strength training, and plyometrics — those explosive power moves like high-knee jumps and burpees. There are three versions of the class, each one focusing on one aspect a little more than the others (I sampled the Cardio class, and the Strength class is highlighted above), but every session does make sure to incorporate all three pillars. My instructor, the adorably-accented Les Mills, Jr. himself, explained that we'd be doing bursts of 110% effort, followed by short periods of rest and recovery — hence the "high-intensity" and "intervals" parts of HIIT.

Read on for more.

We are pumped to share one of our favorite stories from Self here on FitSugar!

So you've started your "New Year, New You" routine — maybe you joined a gym, took a lap around the block, or stocked up on new workout clothes and healthier foods. Way to go! (Another idea? Try our Amazing Six-Day, No-Cook Diet.) This can only mean good things for your health, right?

In most cases, yes. But there is a chance that making big changes can lead to bad reactions if you have specific allergies or sensitivities. Not that we want to give anyone an excuse to ditch their diet or cut their workouts short (we are all about the resolutions — trust me!), but it is important to be aware of the things that might put you at risk. So, from the American College of Allergy, Asthma, and Immunology, here are a few ways to make sure that your resolutions are truly the healthiest ones for you.

See the healthy resolutions after the break!

We are pumped to share one of our favorite stories from Self here on FitSugar!

Allison Williams shows plenty of skin on the HBO hit Girls (not to mention the red carpet), which returns for its second season on Sunday, January 13, so it should come as no surprise that she works hard to keep her svelte figure in shape. When she's not playing beautiful and bossy Marnie Michaels, the actress can usually be found blowing off steam at Exhale in New York City, where she takes Core Fusion Barre classes.

The secret to her camera-ready curves? According to Core Fusion co-founder Elisabeth Halfpapp, Williams swears by a move called Round Back. "It's a very effective move as it strengthens and stablizes the whole abdominal wall," says Halfpapp. "It's perfect for creating long, lean muscles that keep Allison strong whether she's filming or on the red carpet."

Keep reading to learn how to do the move.