Alert: Khloe Kardashian’s Favorite FitBit Is $40 Off Right Now

As the most fitness-obsessed Kardashian, I trust Khloe’s picks when it comes to top-notch workout gear. So when she sported a Fitbit Ionic in a recent Instagram selfie, I couldn’t help but want to—ahem—Keep Up with her.

@khloekardashian

But here’s something that’ll make your heart skip a beat (something the HR-tracking Ionic would notice, BTW): Fitbit is having a MAJOR sale right now in honor of Valentine’s Day. The Ionic is $40 off its usual price—now $229.95 instead of $269.95—so go ahead and treat yourself (or your equally cool S.O.).

ICYDK, the Ionic is Fitbit’s answer to the Apple Watch, coming in hot as a smartwatch with built-in GPS, heart-rate tracking, personal coaching, tons of apps, music storage, and quick-reply capabilities.

Unlike the Apple Watch, though, the battery lasts up to five days—which means you can also keep tabs on your sleep for a more 24-hour, 360-degree lens into your health.

For anyone who loves outdoor cardio (that’s you, runners and cyclists!) or wants accurate credit for all their daily steps, built-in GPS means you don’t need a third-party app to track your activity. Heart-rate tracking allows you to see exactly how hard you’re going during your workouts—and how your health is improving thanks to them. There’s also an entire female-health tracking feature…something that might come in handy if you and bae are looking to make your own little Cupid this V-Day (wink wink).

If you’re single, there’s no better way to show yourself some love than with a cute accessory that makes managing your wellness even easier.

The Fitbit sale also includes major discounts on tons of best-selling Fitbits. But ends February 16, or until supplies last—so hurry on over to Fitbit.com to avoid a broken heart. In the words of Khloe: bible.

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The Anti-Aging Products Your Face Needs Now

The two biggest enemies to your skin—on your face, especially, but anywhere else—are damage from the sun and the natural weakening of the underlying structures of your skin. With the right habits and the right products you can slow down the aging process—at any age. Here’s a decade-by-decade look at taking of your mug.

In Your 20s, Invest in Your Future

“The single most important thing you should be doing during your 20s is protecting your skin from the sun,” says New York City dermatologist Joshua Zeichner, M.D. Sun damage that can happen early in your life can weaken the foundation of your skin and affect how it ages over time. A whole crop of new sunscreens like EltaMD UV Clear Broad-Spectrum SPF 46 ($33) are designed for daily use and are lightweight, clear, and easy to wear so that you won’t feel like you’re hitting the beach on the way to the office. Also: Wash your face twice a day (morning and night). Look for a cleanser that contains salicylic acid like Clean & Clear Advantage Acne Control 3-in-1 Foaming Wash.

In Your 30s, Nurture the Face You Have

Skin-cell turnover starts to slow down. “The skin can’t protect itself as well as it used to from the environment,” says Dr. Zeichner. “Collagen and elastin start to weaken, and fine lines can start to appear.” Products with retinol like Neutrogena Rapid Wrinkle Repair Serum ($22) can stimulate collagen production, which strengthens skin from the inside out and increases cell turnover to keep your skin’s surface fresh and diminish early signs of aging. Retinol can be irritating at first, so add a pea-sized amount to your moisturizer every other night and work your way up. Also: Find a hyaluronic-acid serum like Vichy Minéral 89 Fortifying and Hydrating Daily Skin Booster to help your skin cells retain moisture and function better.

In Your 40s, Build Your Defense

In this decade, most of us start to see new spots and uneven skin tone, much of which is caused by sun damage from our earlier years. “Vitamin C is your go-to ingredient,” says Dr. Zeichner. “Think of this potent antioxidant as an insurance policy on your sunscreen. Put it on every morning under your SPF.” It’s been shown that daily use of vitamin C helps combat new UV damage as well as repair existing pigmentation issues. Try PCA Skin C&E Advanced with Hexylresorcinol and Silymarin ($115). Also: Schedule a yearly full-body checkup with your dermatologist to monitor moles and sun spots. If you don’t have a dermatologist, get one.

In Your 50s, Fight the Good Fight

“In your 50s, skin starts to get dry and dull,” says Dr. Zeichner. Not only does it lose hydration, but our skin’s natural ability to purge dead skin cells slows down, which can leave them on the surface and give skin a sallow look. Using heavier, more hydrating creams will help, as well as a chemical exfoliator like Dr Dennis Gross Alpha Beta Extra Strength Daily Peel packets ($88) to get rid of those dead cells. “Adding a hydroxy acid to your routine will help dissolve connections between skin cells so they can be shed more easily,” says Dr. Zeichner. “This will improve light reflection off the skin to brighten a dull complexion.” Also: Switch to a gentle, hydrating cleanser like Dove Sensitive Skin Beauty Bar, which won’t disrupt your skin’s pH balance. And keep using sunscreen!


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Margarita-Inspired Bath Bombs Exist So You Can Sip & Dip

If you have ever sipped on a margarita and wished you could swim in it, then your booze-fueled fantasies are about to come true. A restaurant is releasing margarita-inspired bath bombs just in time for National Margarita Day on Feb. 21-22, and it’s going to let you live your best life. The genius restaurant is Bahama Breeze Island Grille, a purveyor of Caribbean cuisine and tropical drinks, and their limited edition collection of alcoholic-inspired bath bombs will allow guests to "sip — and take a dip — in their favorite cocktail," according to the release.

The collection is made up of three different bath bombs reminiscent of the restaurant’s margarita offerings, and the bundle is available for $15 starting on Feb. 22 at 10 a.m. EST. If you’re wondering how a bar and grill is pulling off creating skincare products, the answer is that they partnered up with Latika Body Essentials, which is a skincare and bath bomb brand that uses all-natural ingredients and oils.

Latika Body Essentials is a family-owned brand run by a husband and wife duo that is proudly handmade in Austin. They are cruelty-free —where they never test on animals and are committed to only work with cruelty free suppliers — and most of their products are vegan. The word Latika means “little plant," and they have fun beauty products like Geode Bath Bombs, Cupcake Soaps, and Macaron Lip Scrubs. (And during the holidays they had a "Bag of Coal" soap gift set — aw.)

Now they can add margarita bath bombs to their running list. For this particular collection, the two brands created three bath bombs inspired by margaritas found on Bahama Breeze’s menu. The first option is inspired by a new drink debuting at the restaurant this month: "Mystic Margarita" is a color-changing concoction that will diffuse your bathroom with scents of pineapple, prickly pear, and passion fruit. A yellow bath bomb with swirls of hot pink and gold glitter, it will be the perfect thing to soak in while simultaneously sipping on a fruity cocktail.

Margarita-Inspired Collection by Bahama Breeze

$15

Latika Body Essentials

"Coconut-Pineapple Margarita" is another new drink on the roster, and it is where a Piña meets a coconut. It will release a coconut-pineapple scent while soothing your skin with coconut oils, and is a white bath bomb with yellow and silver flecks. It will toss you right into an island escape without ever leaving your zip code.

Margarita-Inspired Collection by Bahama Breeze

$15

Latika Body Essentials

Then the "Classic Margarita" plays homage to the classic ‘rita we all know and love. Just like the cocktail, the fizzy bath version is lime-colored, margarita-scented, and is sea salt-flecked. Just like the glass, it’s lime colored on the outside with sea salt flakes on the inside. All you need to do is add tequila, and you’re basically swimming in your favorite drink.

Margarita-Inspired Collection by Bahama Breeze

$15

Latika Body Essentials

This boozy collection is the perfect way to sip and dip, and if you want a chance to get it for free, you can join in on a giveaway. After National Margarita Day, guests can keep an eye on Bahama Breeze’s Instagram for chances to win their own margarita-inspired bath bomb collection.

Grab your robe and a tiny paper umbrella for your glass, and get ready for a whole new bath soak experience.

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Why Jillian Michaels Doesn't Think You Should Do CrossFit

Jillian Michaels has been very outspoken lately. First, she called the Keto Diet straight up bad because it stresses eating only fat and protein. Now, she’s taking on another health trend with a cult-like following: CrossFit.

In an article and accompanying video on Shape, Michaels explains her main beef with CrossFit. The story was published in December and has recently resurfaced online. She faults the sport for not being varied enough to provide a balanced workout.

“You’ve got like what maybe 20-25 movements that don’t really vary? And you’re doing them over, and over, and over again,” she says in the video.

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@jillianmichaels is not a fan of #CrossFit, but there’s one move in particular that she really doesn’t love. Hit the link in bio to see which exercise she *really* hates seeing in the gym and to find out which moves she says are more efficient and safer.

A post shared by SHAPE: fitness, beauty, celebs (@shape) on

According to Michaels, the structure of the workouts don’t keep your body challenged. She believes you need to incorporate exercises that improve endurance, agility, and flexibility, which she claims CrossFit lacks. Instead, she says the popular trend focuses mainly on speed and strength.

But above all, there’s one thing Michaels truly hates: kipping. For those who don’t know, kipping is a variation of the pullup that uses momentum to help you lift your chin above the bar. In the article, Michaels writes she doesn’t understand why some would choose to perform a kip rather than the strict version of the movement, which uses your body’s entire range of motion.

So, what’s the main reason you should avoid kipping? “Injury. Injury. Injury,” writes Michaels.

“One can argue that with a good base of athleticism and proper form, these injuries can be avoided,” she explains. “But I say the forces on the shoulder and lower spine are extremely high during kipping movements, so the risk is there for even seasoned athletes.”

Michaels resurrects a long-debated topic as fitness pros have been arguing whether or not kipping is actually beneficial. As Men’s Health previously reported, kipping pullups put pressure on your lower back and shoulders, and isn’t a good fit for about 95 percent of the population.

However, CrossFit likely won’t take a hit from the criticism. If you want to give it a shot, and stay safe, check out our beginner’s guide to CrossFit.

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You’re On the Keto Diet—Should Your Grooming Routine Do It, Too?

It’s probably safe to say you know about the Keto diet, or you’ve at least heard about it. You may even be on it yourself, inspired by the Keto Guido. But even if you haven’t become a devotee of the latest diet craze to sweep the nation, the tenets of a ketogenic diet will sound familiar to most people. The idea is to keep your body in a constant state of ketosis, so you burn more fat at rest (right?) and to do this, you rely on a specific ratio of macros—very few carbohydrates, a little protein, and a large amount of fat. It sounds counterintuitive to the uninitiated, but disciples swear by it.

Full disclosure, I’m not on the keto diet, but my grooming routine is. Seriously, I recently noticed that there’s a lot of crossover in the types of foods people on a ketogenic diet consume and the ingredients found in modern grooming products. We’re in a green grooming revolution, folks. Some people call it “clean,” some call it “natural,” but the bottom line is that people are gravitating towards holistic skin and hair care, because they know it’s probably better than something loaded with chemicals—just like in their diets.

“Certain foods have a specific nutrient profile that encourages healthy skin, hair, and body,” says dermatologist Lamees Hamdan, MD, who is also CEO and founder of Shiffa, a holistic skincare line. “It depends on what vitamins, minerals, and trace elements they contain (micronutrients), but also the protein, fats, and carbohydrates (macronutrients).” Those micros and macros are what makes a superfood.

Before you start shopping for shampoo in the produce aisle, keep in mind that they’re not exactly the same thing. Grooming products often use more potent versions of these ingredients by way of extracts and oils, which means they’re more concentrated and more appropriate for your skin. “While rubbing raw avocado on your face does have benefits, skin tinctures and extracts are usually more concentrated, so you get quicker and better results,” says Dr. Hamdan.

So just like you overhauled your refrigerator to suit your Keto lifestyle, you may want to turn that same attention to your medicine cabinet. Here’s how some of the most common foods in a ketogenic diet work wonders in the best natural grooming products.

Avocado

Getty/ Kiehl’s

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Fats are the cornerstone of the keto diet. But, you know, good fats. “Avocados help with gut health because of their fiber content and are anti-inflammatory because of their high oleic [fatty] acid,” says Dr. Hamdan. It’s that same high-fat content that makes it good for your skin too. “Avocado helps with dry skin problems,” she says, thanks to that same oleic acid and high levels of vitamin C and E, which can help soften wrinkles. This, and the silky smooth texture, makes avocado an ideal ingredient in creams and moisturizers targeted to especially dry skin.

Leafy Greens

Getty/ Youth to the People

Youth To The People Kale Superfood Cleanser, $36.00, BUY IT HERE

A keto diet prioritizes leafy greens and other vegetables that grow above the ground, because of their generally low carbohydrate content. But it’s other ingredients in these superfoods, like kale, spinach, and chard, that make them ideal skincare ingredients. “Kale is considered a superfood, because it is very rich in antioxidants and flavonoids, which are anti-inflammatory,” says Dr. Hamdan. “It contains very high levels of vitamins, namely vitamin A, which feeds the skin from the inside.” It’s the anti-inflammatory property that makes these vegetables particularly good for anti-aging, so look for things like facial cleansers and moisturizers containing kale extracts if you’re worried about the onset of wrinkles.

Eggs

Getty/ Too Cool for School

Too Cool For School Egg Cream Firming Mask, $6.00, BUY IT HERE

In a ketogenic diet, where you have to strictly monitor your protein intake, eggs play a huge role. They’re relatively high in protein and healthy fats. So, what about eggs for your skin? “Eggs are rich in vitamin A, which is necessary for good skin health,” says Dr. Hamdan. “Egg whites make good skin masks for helping to tighten skin, and contain lysosome, which kills acne causing bacteria.” If you’re into DIY, you could mix up your own weekly mask in your kitchen, but I’d recommend just buying one (and still use it once a week).

Coconut Oil

Getty/ Shea Moisture

SheaMoisture Coconut Oil Daily Hydration Conditioner, $11.31, BUY IT HERE

Coconut oil is the cornerstone of most modern diets, and keto is no exception. It can’t be all butter all the time, right? “Coconut oil also helps lower cholesterol and makes you feel full,” says Dr. Hamdan. “It’s antibacterial action also can help with gut issues.” While she doesn’t recommend it for your face, it is ideal for moisturizing hair. “Coconut oil also penetrates the hair well, so it gives you better, quicker results in terms of helping to make hair silky,” she says. “The antibacterial quality is also great for the scalp.” If you have dry or frizz-prone hair, look for shampoos and conditioners that contain high quantities of coconut oil.

Greek Yogurt

Getty/ Korres

Korres Greek Yoghurt Moisturizer, $28.00, BUY IT HERE

Greek yogurt is keto-friendly and skin-friendly with the ability to clear up acne-prone skin. “The bacteria and natural lactic acid in yogurt helps clarify the skin and the good fats in yogurt help moisturize,” she says. Dr. Hamdan recommends mixing your own yogurt mask by adding a little honey or lemon juice and applying it once a week. Or you could just buy a moisturizer with the yogurt already in there.

Apple Cider Vinegar

Getty/ R+Co

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While Apple Cider Vinegar has been used for hundreds of years for a myriad of health reasons, and your modern keto diet (and skincare routine) is no exception. It’s a powerful cleanser, great for removing impurities without damaging the skin barrier, which is why it “can be used on acne, pigmentation, and as a toner when diluted,” says Dr. Hamdan. “It helps kill bacteria, return the acidity to our skin, and dissolve dead skin cells.” It can also be beneficial to our hair by cleansing away impurities from our scalp and hair shafts, without stripping the natural oils that keep our hair healthy. That’s great news if you have curly or brittle hair.

Mushrooms

Getty/ Moon Juice

Moon Juice Beauty Shroom Plumping Jelly Serum, $99.00, BUY IT HERE

In keto terms, mushrooms makes for a great low carb vegetable option, but in the holistic world, they’re prized for their antioxidant power. Many of the mushroom varieties you’ll find in skincare these days are also considered adaptogens, which means they help to regulate and balance what’s going on below the surface. “Mushrooms have many uses depending on the type,” says Dr. Hamdan. “There is no one hero mushroom, so always look for a blend of at least 3 different mushrooms. A good one is Reishi, which is a super antioxidant.” Look for facial serums containing adaptogenic mushrooms, since they’ll be more concentrated than in creams or cleansers.

Tea

Getty/ Shiffa

Shiffa White Tea Moisturizer, $135.00, BUY IT HERE

Many people on the keto diet turn to tea as an alternative to sugary drinks (since they’re totally off-limits,) but tea also has great skin benefits. “Tea can help your skin fend the damaging effects of UV exposure from the inside,” says Dr. Hamdan. “Studies have shown that applying green tea to the face has protective benefits against damaging UV radiation because of the high levels of antioxidants.” Sure, you could rub a tea bag on your face every morning, but using a daily moisturizer containing tea is much more pleasant.

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15 Pink Nail Art Ideas That Are Anything But Basic

Pink is having a moment. Beauty tastemakers like Rihanna and Kylie Jenner are dropping pink products left and right—and serving up major inspiration to wear the shade on our eyes, lips, and nails. In fact, a pink manicure is probably the most subtle and foolproof way to embrace the trend. Scroll down to see the best pink nail art ideas that will have you loving the shade all over again.

https://www.instagram.com/p/Bk22meoFlga/?utm_source=ig_embed&utm_medium=loading

You don’t need much — or anything extra at all — to make a neon nail stand out.

Try: Floss Gloss in Maliboob Job, $9, flossgloss.com. SHOP

https://www.instagram.com/p/BmwplP5hyj4/?utm_source=ig_embed&utm_medium=loading

Make your nails a literal piece of art with this beaded detail.

Try: Essie Gel Couture in Sheer Fantasy, $12, ulta.com. SHOP

https://www.instagram.com/p/BtYnakDFRmM/?utm_source=ig_embed&utm_medium=loading

Swirl together light pink, white, and gold glitter for a mesmerizing marble nail look.

Try: Chanel Le Vernis Longwear Nail Colour in Ballerina, $28, nordstrom.com. SHOP

https://www.instagram.com/p/BtOggTOgMaS/?utm_source=ig_embed&utm_medium=loading

Maybe it’s our subconscious highly anticipating spring weather, but for now we are all in with flower art details. This look is subtle and just so dreamy.

Try: Nails Inc. Nailpure Nail Polish in Mayfair Mansion Mews, $15, sephora.com. SHOP

https://www.instagram.com/p/BpQdc2kHe8N/?utm_source=ig_embed&utm_medium=loading

Update the popular negative space trend with the addition of gold shimmer.

Try: Zoya Nail Lacquer in Harper, $10, zoya.com. SHOP

https://www.instagram.com/p/BmTdq5bhnCQ/?utm_source=ig_embed&utm_medium=loading

The classic french tip is getting a major update in 2019 and we are here for it.

Try: JinSOON Nail Lacquer in Dolly Pink, $18, nordstrom.com. SHOP

https://www.instagram.com/p/BtWdZfml–n/?utm_source=ig_embed&utm_medium=loading

Want gA hot pink and black-and-white nail art look that looks decidedly retro and ’90s—in a good way. It’s like the nail equivalent of a hair scrunchie.

Try: China Glaze Nail Lacquer in Neon & On & On, $7, amazon.com. SHOP

https://www.instagram.com/p/BmbWY6-gmQg/?utm_source=ig_embed&utm_medium=loading

Holographic foil on top of a candy-pink manicure is unabashedly flirty and fun.

Try: Julep in Raleigh Wonder Maven, $14, julep.com. SHOP

https://www.instagram.com/p/Bs8dRkCB7jB/?utm_source=ig_embed&utm_medium=loading

You can really have it all: why get stuck with just one shade of pink when you can wear the full spectrum on your nails?

Try: OPI Tokyo Infinite Shine Collection in All Your Dreams in Vending Machines, $13, ulta.com. SHOP

https://www.instagram.com/p/BtlUnS3nNQQ/?utm_source=ig_embed&utm_medium=loading

A pink manicure for those of us still easing into the trend: a mix of nearly-nude pink shades in a clean and minimalist design.

Try: CND Shellac in Winter Glow, $13, cnd.com. SHOP

https://www.instagram.com/p/BfQ_vTwHY5e/?utm_source=ig_embed&utm_medium=loading

Tiny details can make or break a manicure. Add small metallic geometric shapes to make a glossy pink manicure Instagram-worthy.

Try: Butter London Patent Shine 10x in Fruit Machine, $18, dermstore.com. SHOP

https://www.instagram.com/p/BrqKEQwBUET/?utm_source=ig_embed&utm_medium=loading

Dainty pastel details on a pastel pink base will make you smile every time you look down at your nails.

Try: OPI Make It Iconic Nail Lacquer Collection in Mod About You, $11, ulta.com. SHOP

https://www.instagram.com/p/Be-oI1dHO5P/?utm_source=ig_embed&utm_medium=loading

We can always trust a Jeremy Scott show to have sick nail art. His Fall 2018 collection debuted what Miss Pop calls “Techno Animal” print to soothe our inner wild child.

Try: Essie in Bachelorette Bash, $9, amazon.com. SHOP

https://www.instagram.com/p/BfMJF8wl5JE/?utm_source=ig_embed&utm_medium=loading

Pale pink and gold are the perfect color combination for a modern yet elegant nail art look.

Try: Deborah Lippmann Iconic Treatment-enriched Nail Polish in Chantilly Lace, $18, sephora.com. SHOP

https://www.instagram.com/p/Blgg4TvBmur/?utm_source=ig_embed&utm_medium=loading

Whether you want lines horizontal, vertical, or a mix of both, simply drawing them on a pale pink background makes for one striking look.

Try: Lauren B. Beauty in City of Angels, $18, laurenbbeauty.com. SHOP

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How to Work Out Like a Victoria's Secret Model at the Gym

If you wanted to remix your workout routine, try borrowing some moves right from a Victoria’s Secret model. Here, rising runway star Roosmarijn de Kok and her trainer, Joe Holder, share some of their best, most effective exercises.

With six years in the modeling business, the Dutch stunner has also worked with Balmain, Tom Ford, and Swedish fast-fashion giant H&M. Beyond her interests in fashion, she’s also a wellness enthusiast who is currently getting her scuba certification, which means she’ll need to be physically fit to successfully complete her training.

Joe Holder is a former wide receiver on the University of Pennsylvania’s football team, so it’s safe to say that his athleticism coupled with his passion for fitness and healthy living made a transition into personal training a natural fit.

Need further proof that de Kok and Holder’s workout routine will challenge you at the gym and actually achieve results? Look no further than Holder’s impressive roster of clients, which includes some of the most recognizable names in the fashion industry: VS models Georgia Fowler and Megan May Williams, fashion luminaries Riccardo Tisci, Virgil Abloh, and groundbreaking supermodel, Naomi Campbell. If it’s good enough for Naomi, then sign us up!

Below are nine moves that you can execute in the gym to achieve your fitness goals.

Filmed at Performix House.

Glute Walks: “It’s a nice, easy, primer warmup exercise to get her engaged and get those glutes and legs working,” explains Holder.

Reps: 30 to 50 steps and be sure to switch directions and repeat

Pro Tip: Stay down and keep your toes square.

Sled Push: “You need to make sure your form is of high-quality, you don’t need to do a lot of this to get your core engaged you have to have a quality plank position,” says Holder. “Roos is driving through those legs, the strength component here. The sleds are one of those favorites that won’t add any unnecessary bulk.”

Reps: 5 X 50 yards

Pro Tip: Keep your core engaged.

Battle Ropes: “Roos needs to make sure she has a good base, a slight bend of the knees, similar to how we had with the band.” As you make a wave with the ropes, your heart rate increases, so your posture needs to be good. For conditioning, Holder explains that your resting heart rate needs to be of “high-quality” which “will make everything easier.”

Work: 15 seconds and rest 30 seconds

Pro Tip: Stabilize your core and control each movement.

Med Ball Throws: This is a chance to work your core. “You want to get the core involved in everything, ’cause we don’t want to do excessive isolation when she exercises, and integrate other full-body patterns, we’re able to get more bang for our buck.” Holder’s goal when working with his clients is to increase their athleticism overtime “so their body moves better, so when they’re working out by themselves, everything will do what it should.”

Sets: 5 X 10 Throws

Box Jumps: This has two aspects, first stick your landing to absorb the force, and then create it again quickly in jumping, exploding through the ground and then up. “You have to absorb force, then be able to create it quick.”

Reps: 5 X 10

Jump Rope: “An easy, simple tool you can have around the crib or at the gym.”

Pro Tip: A jump rope is a great tool for active recovery. You can use it for conditioning and in-between rounds of strength training or band work “just to keep it moving.” Holder says, “If you’re out there and you want to get better, you want to get fitter, and do something that’s not too overwhelming, the jump rope is really the way.”

Landmine Deadlift: “A common misconception is that weights will bulk you up, but there’s a huge difference between strength and muscle building,” he tells us. “Often times, when you’re going for a steady space goal, you have to stay strong, ’cause that helps with structural insurance, and injury prevention basically. Oftentimes you can go harder in conditioning drills than those isolation drills.”

Sets: 3 X 8-12 Lifts

Pro Tip: Focus on hinge pattern.

Single Arm Lunge with Rotation: One of Joe’s favorite movements will allow you to work a few different parts of the body. “All of these moves should flow into each other to make the overall movement high-quality,” he says. That means keep your arms long, your core engaged, and when you step through, be sure to control your movement and avoid arching your back.

Sets: 3 X 10 on each side

Pro Tip: Stabilize core and pivot off the opposite foot.

Air Resistance Bike: Depending on how hard you go on the bike it can serve as a recovery to a higher intensity workout. “You can use it a lot of different ways to maximize results.”

Sets: 10 X 15-second sprint and 30-second rests

Pro Tip: Seat height should match hip height.


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How To Do Barbell Rows — And Why You Must Do Them

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When most people think of building the a powerful, strong body, they think about adding muscle on their chest, arms, and shoulders. They also think of doing a handful of classic exercises, moves like bench presses and deadlifts, and squats, and curls, and pullups.

All of that is great, of course, but it omits an exercise that’s critical for your growth, and for the overall health and balance of your torso. That exercise is the barbell row, and it’s a move you absolutely need to have in your training repertoire.

The barbell row is a fundamental exercise that will pack serious meat onto your back — and it does more than that, too. It also helps bulletproof your shoulders, building the back muscle needed to prevent your shoulders from rolling forward when you stand up, a common issue for lifters who bench press often. And it helps reinforce good principles of scapular retraction, which occurs when you squeeze your shoulder blades and is both critical for shoulder health and for your ability to execute pullups both safely and properly.

The key to getting the most out of the barbell row: Doing it right.

What’s So Special About the Barbell Row?

Getty ImagesWestend61

The row is a staple in physique-building. You’ve likely some row variations before, perhaps doing dumbbell rows or cable rows. But it’s the barbell row that just might take your training to the next level.

Why? Start with the fact that you can simply go heavier on the barbell row than you can on most other rows, since you’re using both arms (instead of one) to lift the barbell. The move also challenges more muscle groups than most rows. A typical row attacks your lats and rhomboids, and some shoulder stabilizer muscles. A barbell row offers a constant downward pull on your entire back, elevating muscular stress. Additionally, you must hold your torso in position to do a barbell row, and isometric challenge that attacks spinal stabilizing muscles and lower leg muscles to fatigue. Yes, this is a back move. It’s a full-body move too.

That’s a lot of bang for your training buck, although you’ll want to be careful about how and when you barbell row. Do it at the start of your workout; whenever you’re focusing on muscularly taxing compound exercises like this, you want to hit them early. Make this move your main focus when you train it, and aim to do it at least twice a week.

The Muscles You Work When You Barbell Row

Getty Imagesdigihelion

The beauty of the barbell row is how many muscles are recruited to accomplish the move. The hallmark of any pulling motion is the involvement of the lats (latissimus dorsi), the large, fan-shaped muscles on your back that are the main extenders of your upper arms. These are the two thick slabs of muscle that stretch from below the shoulder blades all the way down to your lower back (and the thoracolumbar fascia).

Based on how you are pulling with your elbows in relation to your torso, you can adjust the emphasis of a lot of other complementary muscles. Your biceps and forearm muscles also assist in the pulling motion, as do your brachialis muscles, the muscles that lie underneath your biceps and help flex your elbows.

A series of smaller stabilizing muscles are also involved in a barbell row, including the teres major, rear deltoids, and your rotator cuff tendons. Any exercise that utilizes these muscles safely is good; you want them strong to protect your shoulders from injury.

Lastly, a series of muscles in your lower back, the erector spinae and quadratus lumborum, get a major workout. These muscles have to work overtime to make sure your spin stays in alignment. This is a highly integrated exercise with plenty of takeaway.

The Basics of the Barbell Row

Men’s Health

Load a barbell in a rack with a medium-heavy weight. Grasp the bar with an overhand grip, hands about shoulder-width apart. Bend your knees slightly and push your butt back, shifting your torso as you do so. The bar should be resting at the bottom of your thighs. Your hamstrings should be engaged, and your core should be tight. Make sure that your shoulders are on a higher plane than your butt, and that your shins are perpendicular to the ground. This is the start.

Now squeeze your shoulder blades. Then bend at the shoulders and elbows, pulling the bar upwards and back, trying to touch it to your torso, just a few inches above your belly button. Your elbows should maintain a 45-degree angle from the body and you should be pulling mostly with your upper arm. Pause when the bar touches your torso (or very nearly does), then slowly return to the start. Think of doing 3 sets of 8 to 10 reps.

Three Things To Watch For When Barbell Rowing

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Keep Your Elbows (Pretty) Tight

Keep the elbows a few inches away from your side. Your shoulder works best when it’s allowed a certain degree of freedom, so aim to keep your upper arm at anywhere from a 20- to 45-degree angle relative to your torso. This will keep your rotator cuff muscles and rear delts involved in the row, getting them valuable work.

Don’t Row High

One of the most common mistakes made in the row is pulling back the elbows too far. Contrary to popular belief, you don’t need to pull your elbows so high that they wind up higher than your torso. Doing so is actually not good.

When the elbows finish higher than the torso, the head of the humerus (your upper arm bone) can push forward into the joint capsule of the shoulder. Do this repeatedly, and you could actually make the shoulder joint less tight. To be safe, row until your elbows are in line with your torso, or, at most, 2 inches past it.

Lock In Your Core

The barbell row can add a lot of stress on the entirety of the back. Spinal integrity is key, and you should always consider it when choosing your weight.

Use only as much weight as you can while maintaining a strong posture. That means your back should be flat and shouldn’t round forward. If your back is rounding forward, then you’re using too much weight.

Remember: Your lower back is a key part of a barbell row, and it’s reaping a lot of the benefit from the move, too. The stabilization work it gets is similar to the work it gets during a deadlift.

Your Ideal Palm Position

There are two ways to grip the bar during barbell rows. You can either use the overhand grip, as described above, or you can use an underhand grip.

Supinated (underhand) grip.
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Both styles have strengths and weaknesses. If you have front shoulder issues, you may find that the underhand grip, also known as the supinated grip, is a little easier. If not, work to master and own the overhand grip barbell row first. The supinated grip barbell row increases the involvement of the biceps, so your elbows wind up staying closer to your torso. The overhand grip has more benefits, though, training your grip, rear delt, and upper back more aggressively.

Barbell Row Variations

The classic barbell row should always have a place in your program, but that doesn’t mean you can’t mix things up with some barbell row variations. Try these three moves out; they’ll help you perfect your barbell row technique and strengthen your back and entire body in new ways.

Dead Stop Pin Row

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Pin rows in a rack can limit the range of motion, allowing you to work in a position that you can own, and taking some stress off your lower back. This gives you a chance to work on row technique and make sure your body position is clean, while also using slightly heavier weights than you normally would.

To do the dead stop pin row, simply set up a pair of pins at about knee height, or a little higher, and place the bar on the pins. Grasp the bar and get in good row position; make sure to brace your core and push your butt back. Pull the bar off the pins and to your torso, just as you would when doing a regular barbell row, then lower back to the pins. Do 3 sets of 8 to 10 reps.

Hex Bar Row

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The neutral grip of the hex bar is a great way to find the middle ground between the pronated and supinated grips. To do hex bar rows, load a hex bar with weight, then position yourself inside of it. Grip it’s handles, brace your core and push your butt back, taking all the other steps you’d do with a barbell row. Do 3 sets of 8 to 10 reps.

Inverted Barbell Row

Men’s Health

The inverted barbell row gives you a chance to focus on building a strong pull and it minimizes stress on your lower back stabilizers. Don’t underestimate it because it’s bodyweight, though; it’s harder than it looks. The best part about the inverted row is you can easily change the degree of difficulty. Set the bar up higher in the rack to make it easier. Set it up lower in the rack for greater challenge.

To do the inverted barbell row, set up a barbell in a rack, and slide under it, then grab it with an overhand grip. Your heels should be on the ground, and your core and glutes should be squeezed. Keeping your entire body in a straight line, pull your torso upwards, aiming to touch the bar to your lower ribcage.

Do 3 sets of 8 to 10.

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Indya Moore's Gorgeous Curls Top the Week's Best Beauty Looks on Instagram

Living Coral may be Pantone's 2019 color of the year, but this week celebs stepped out in various shades of purple, plum, and lavender. Lily Collins looked perfectly poised for a long Les Misèrables press day in a '60s-inspired bouffant paired with smoked-out violet eyeshadow, while Chloë Grace Moretz opted for a slightly more muted wash of purple on her lids. Hailee Steinfeld also got in on the trend, sporting a plum smokey eye, and Winnie Harlow paired her aubergine shadow with fluttery lashes and glossy cascading waves. Cardi B, of course, took the trend to new heights with a lavender 'do accented with bright pops of magenta, violet, and teal, all paired with a purple smokey eye and lime green nails. Meanwhile, the model Elsa Hosk made a statement with rusty orange eyes and lips, Indya Moore rocked gorgeous brushed-out curls, and Karlie Kloss debuted a fresh shoulder-length chop. Here, a look at all of the best beauty moments on Instagram this week.

Indya Moore pairs brushed-out curls with a red lip. Photo courtesy of Instagram.

Lily Collins wears violet eyeshadow. Photo courtesy of Instagram.

Cardi B goes all out in pastel purple. Photo courtesy of Instagram.

Chloë Grace Moretz sports a wash of purple shadow. Photo courtesy of Instagram.

Hailee Steinfeld rocks a sleek middle part. Photo courtesy of Instagram.

Elsa Hosk wears coordinating rusty-orange eyes and lips. Photo courtesy of Instagram.

Winnie Harlow oozes glamour in long, glossy waves. Photo courtesy of Instagram.

Kylie Jenner sports a matte cherry red lip. Photo courtesy of Instagram.

Karlie Kloss debuts a fresh shoulder-length chop. Photo courtesy of Instagram.

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Pixi Just Released SO Many New Skin Treats, We Can't Pick Favorites

Pixi Just Released SO Many New Skin Treats, We Can’t Pick Favorites

Pixi is, hands down, one of my favorite beauty brands. As soon as I swiped Pixi Glow Tonic on my face years ago, I knew we’d be friends.

We’re often treated to new Pixi products — from eye shadow palettes, an industry-first retinol toner, and a peachy concealer that I’m completely devoted to — but just when we thought they had all the products we needed, the brand took its skincare innovations to the next level, and we’re in love all over again. If having an in-shower facial and on-the-go skincare stick sound right up your alley, read on for our favorite new Pixi treats.







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