Category: Fitness

“Friends” actor Matthew Perry opened up about his decades-long addiction in his new memoir “Friends, Lovers and the Big Terrible Thing” (available now). Now, in a recent interview with CBC, he details the juxtapositions of his struggles with the disease of addiction with playing funny-guy Chandler.

“I had a rule that I would never drink or do drugs while working,” Perry says. “Because I had too much respect for the five people I was working with. So I was never wasted while working.” When he wasn’t filming, he was taking 55 Vicodin a day. “I weighed 128 lbs, I was on Friends getting watched by 30 million people — and that’s why I can’t watch the show, ’cause I was brutally thin,” he says.

Perry also shares his frustration at the hand he was dealt in an exclusive cover story interview with People. “It’s not fair that I had to go through this disease while the other five didn’t. They got everything that I got, but I had to fight this thing — and still have to fight this thing,” he added.

Perry tells People that his memoir is “[full] of hope.” But he definitely doesn’t shy away from the hard periods of his life, which include multiple gastrointestinal surgeries, 15 visits to a rehabilitation center, and a complicated relationship with sobriety. The memoir even opens with a heavy disclosure: at 49, Perry nearly died.

Perry tells People he experienced a gastrointestinal perforation — a serious medical condition that describes a hole in the gastrointestinal tract — as well as a burst colon resulting from opioid use. After two weeks in a coma and months in the hospital, Perry recovered, but initially, the “doctors told my family that I had a 2 percent chance to live . . . I was put on a thing called an ECMO machine, which does all the breathing for your heart and your lungs. And that’s called a Hail Mary. No one survives that.” The experience left Perry feeling “grateful to be alive,” per People.

Another epiphany Perry experienced happened in rehab when meeting with a counselor who saved his life by simply validating his struggle. Perry shares with CBC, “He told me, ‘Just remember, it’s not your fault.'” Perry then asked the counselor to repeat himself. “I went, ‘What do you mean it’s not my fault? I’m the one who is doing it.’ And he explained addiction and alcoholism to me and he saved my life.” He adds, “Because I then knew I wasn’t weaker, it wasn’t my will that was screwed up, that I have this disease and I need to get help.” He continues, “There are people who will help you. It won’t go away, it never goes away.”

With the memoir, Perry says he wanted to share his story to help others who may be dealing with the disease of addiction firsthand. But he had make sure that he was in a good place before doing so. “I wanted to share when I was safe from going into the dark side of everything again,” he tells People. “I had to wait until I was pretty safely sober — and away from the active disease of alcoholism and addiction — to write it all down. And the main thing was, I was pretty certain that it would help people.”

The writing experience — though it can be intimidating to share your life so publicly — has shown Perry his own strength.

“What I’m most surprised with is my resilience,” he tells People. “The way that I can bounce back from all of this torture and awfulness. Wanting to tell the story, even though it’s a little scary to tell all your secrets in a book, I didn’t leave anything out. Everything’s in there.”

But it’s still difficult for Perry to watch himself struggling on television. Until now, he hasn’t watched “Friends” because he knows exactly what substances he was taking during the show. “I could tell season by season by how I looked. That’s why I don’t wanna watch it, because that’s what I see.”

Now he’s opening up to the idea. “I think I’m gonna start to watch it, because it really has been an incredible thing to watch it touch the hearts of different generations,” he says to CBC. “It’s become this important, significant thing,” he goes on. “It was really funny and all the people were nice. I’ve been too worried about this, and I wanna watch Friends too.”

If you or someone you know is in need of substance-related treatment or counseling, you can reach the Substance and Abuse Mental Health Services Administration (SAMHSA) on its Treatment Referral Routing Service helpline at 1-800-662-HELP (4357).

— Additional reporting by Melanie Whyte

If you haven’t seen Jenna Ortega’s viral dance scene as her titular character in Netflix’s “Wednesday,” you probably haven’t been on the internet in a while.

Netflix’s Addams Family spinoff came out this November and follows a teenaged Wednesday (Ortega) after she transfers schools and begins unraveling a murder mystery. In the now viral scene, Ortega dances with her date at a school dance — though it’s more accurate to say she performs for her date, as she jives around him “Pulp Fiction” style.

In a later interview with NME, Ortega revealed she actually had Covid while filming this scene.

“I choreographed that myself!” Ortega told NME. “I’m not a dancer and I’m sure that’s obvious. I’d gotten the song [The Cramps’ 1981 single ‘Goo Goo Muck’] about a week before and I just pulled from whatever I could… it’s crazy because it was my first day with COVID so it was awful to film.”

Ortega went on to detail her symptoms, telling NME, “Yeah, I woke up and – it’s weird, I never get sick and when I do it’s not very bad – I had the body aches. I felt like I’d been hit by a car and that a little goblin had been let loose in my throat and was scratching the walls of my esophagus. They were giving me medicine between takes because we were waiting on the positive result.”

Once Ortega was confirmed positive for Covid, NME reports that MGM, “Wednesday”‘s production company, removed Ortega from the set and that “strict Covid protocols were followed.” However, some fans are criticizing the decision to have a sick actor on set.

Everything wrong with America’s reaction to Covid is encapsulated in people applauding Jenna Ortega for doing her Wednesday dance scene while she had Covid.

… she should have been masked and home.

— Hillary Monahan (@HillaryMonahan) December 5, 2022

One user wrote, “this is a bad thing right? we all agree that this is not some “persevering through hardship” moment, its a why the fuck didn’t she get sent home, she could get horrendously sick or infect others kinda moment.”

Another user added, “Everything wrong with America’s reaction to Covid is encapsulated in people applauding Jenna Ortega for doing her Wednesday dance scene while she had Covid… she should have been masked and home.”

The American work ethic is tied up in this conversation — the idea that people should be celebrated for working while ill or in pain — as well as the pandemic, COVID safety, and our collective responsibility to protect not just ourselves, but others, from infection.

The scene, of course, is excellent. But it probably could’ve waited until Ortega was healthy and no longer contagious.

Image Source: Getty / Axelle / Bauer-Griffin / FilmMagic

Elliot Page is bringing his story to the forefront. On Dec. 5, Page shared the cover of his new, in-depth memoir — a photo of the actor in a white muscle shirt and jeans against a maroon backdrop — on Instagram. “Writing a book has come up a few times over the years, but it never felt right and quite frankly, it didn’t feel possible,” Page — who came out as transgender in 2020 — captioned the photo on Monday. “I could barely sit still, let alone focus long enough to complete such a task. At last, I can be with myself, in this body. So, I’ve written a book about my story.”

The “The Umbrella Academy” actor continued: “It’s out next June, and I’m so excited to share its cover with you now. At many points in my life, it felt unbearable to be in front of a camera, but making this cover with acclaimed photographer Catherine Opie (@csopie) was a joyful experience that I will never forget.” In the comments, thousands of fans chimed in with words of praise and congratulations. “This [is] amazing. Can’t wait to read, Elliot,” Uzo Aduba commented amid stacks of red heart emoji from other celebrity friends and allies.

Flatiron Books first announced Page’s 2023 memoir in February, according to Associated Press. Per the book’s synopsis, the 272-page memoir will include “never-before-heard details” and explorations of “gender, love, mental health, relationships, and Hollywood.” Featuring “behind the scenes details and intimate interrogations on sex, love, trauma, and Hollywood, ‘Pageboy’ is the story of a life pushed to the brink,” the book’s website reads.

For Elliot, the memoir is a candid exploration of his trans identity, mental health, and pursuit of joy. He added in his Instagram post that he hopes the book will serve as a pivotal stepping stone for other members of the transgender community to share their stories. “Trans people are facing increasing attacks, from physical violence to the banning of healthcare, and our humanity is regularly ‘debated’ in the media,” he wrote. “The act of writing, reading, and sharing the multitude of our experiences is an important step in standing up to those who wish to silence and harm us. Books have helped me, saved me even, so I hope this can help someone feel less alone, feel seen, no matter who they are or what path they are on.”

An excerpt of the Amazon description for the book reads, “With ‘Juno’s’ massive success, Elliot became one of the world’s most beloved actors. His dreams were coming true, but the pressure to perform suffocated him. He was forced to play the part of the glossy young starlet, a role that made his skin crawl, on and off set. The career that had been an escape out of his reality and into a world of imagination was suddenly a nightmare. As he navigated criticism and abuse from some of the most powerful people in Hollywood, a past that snapped at his heels, and a society dead set on forcing him into a binary, Elliot often stayed silent, unsure of what to do, until enough was enough.”

“Pageboy: A Memoir” ($30) is currently available for pre-order at retailers like Barnes & Noble, Target, and Amazon, and will be available worldwide on June 6, 2023.

Selena Gomez is talking vulvar health. In a recent TikTok stitched with the prompt “Women who don’t wear panties,” Gomez finished the video with a deadpan “. . . can sometimes can UTIs.”

A urinary tract infection (UTI) is a type of bacterial infection of any part of the urinary system — including the kidneys, ureters, bladder, and urethra. According to Mayo Clinic, a UTI usually involves the lower urinary system, namely the bladder and/or urethra. Though UTIs are very common, people with vulvas are particularly vulnerable to this type of infection, with more than half of people with vulvas having an infection at least once in their life, according to the US Department of Health and Human Services. Anyone can get a UTI, however people assigned female at birth (AFAB) are particularly susceptible as the average length of the urethra is about 1.5 inches, whereas for people assigned male at birth (AMAB), the urethra is much longer, making it harder for bacteria to travel to the bladder, according to Cleveland Clinic. In fact, American Family Physician Journal found that people AFAB get UTIs up to 30 times more often than people with penises.

UTI symptoms can be very uncomfortable, ranging from frequent urination and pain or burning during urination to fever and back or neck pain. If left untreated, UTIs can cause serious health problems including repeat infections, permanent kidney damage, and sepsis.

@selenagomez

#stitch with @mxxooxxoo

♬ original sound – Selena Gomez

Can Not Wearing Underwear Contribute to a UTI?

No, going commando will not directly cause a UTI. This type of infection is caused by bacteria, not your choice of underwear. However, your risk for a UTI does increase if you are having sex (especially internal or “penetrative” sex), are dehydrated, use a diaphragm for birth control, or wipe back to front after using the bathroom.

In fact, Cleveland Clinic says that wearing tight-fitting underwear can contribute to yeast infections, as the fabric can trap heat and moisture. Sleeping naked — or wearing loose-fitting bottoms — can allow for air circulation on the genitals, helping keep the area cooler and drier. If you are sleeping naked or commando, though, be sure to wash your sheets regularly, as the dead skin cells, sweat, and potential bacteria that would have been transferred to your pajamas or underwear, will now have direct access to your sheets.

When it comes to going commando during the day, be mindful that certain, rougher materials (think: denim or wool) can cause chafing and irritation. Plus, “materials like nylon and lycra can trap moisture and heat, which is a breeding ground for infections,” certified obstetrician and gynecologist Jodie Horton, MD, previously told POPSUGAR. Cotton will be the most vagina-friendly fabric, Horton says.

As the majority of people will experience a UTI at some point, preventative measures are important to avoid future infections. Drinking plenty of water, peeing after sex, avoiding douching, and wearing cotton underwear is your best bet to prevent UTI.

In a sneak peek of his forthcoming appearance on National Geographic’s “Running Wild with Bear Grylls: The Challenge,” Ashton Kutcher is seen revealing that around two years ago, he’d been diagnosed with vasculitis, a rare condition that the actor said affected his ability to hear, see, and walk.

“I had this weird, super rare form of vasculitis, that like knocked out my vision, it knocked out my hearing, it knocked out like all my equilibrium,” Kutcher said in the clip, which was shared exclusively with Access Hollywood. During the “Wilding Running” clip, Kutcher tells host and survivalist Bear Grylls it took him “about a year” to recover.

Vasculitis is a rare but serious group of conditions that cause blood vessel inflammation. Due to this inflammation, the blood vessel walls can thicken, reducing blood flow, and causing organ or tissue damage, according to Mayo Clinic

There are many types of vasculitis and the condition can be short-term or chronic, with symptoms ranging from mild to life-threatening. In general, the American College of Rheumatology reports that vasculitis can affect people of all genders and ages — but certain forms of the condition affect specific populations. For example, Kawasaki disease, a type of vasculitis, occurs only in children.

Symptoms can include fever, headache, fatigue, weight loss, and pains. And as Kutcher experienced, the Mayo Clinic reports that the effects of the condition can extend to the ears (including dizziness and sudden hearing loss) and include temporary or permanent blindness and weakness in the hands and feet.

It’s not well understood what causes the condition, although genetic factors, immune system disorders, and drug reactions are among the factors that could contribute to it, the Mayo Clinic notes. The treatment for vasculitis depends on the type and the severity, as well as which organs are affected. It may require medication. Corticosteroids, such as prednisone, are most commonly prescribed to help control inflammation caused by the condition, reports the Mayo Clinic. But it sometimes requires surgery.

Saying he’s “lucky to be alive,” Kutcher appears to be on the mend while hiking with Grylls in the clip. “You don’t really appreciate it until it’s gone,” Kutcher said. “Until you go, ‘I don’t know if I’m ever going to be able to see again, I don’t know if I’m ever going to be able to hear again, I don’t know if I’m ever going to be able to walk again’.”

Image Source: Getty / Jennifer Smith, Julia Kuzenkov, and Wendy Wei and Photo Illustration: Aly Lim

When you hear terms like “hot-girl hobby” and “‘That Girl’ workout,” racket sports probably aren’t the first things to come to mind. Chances are, you think of people doing reformer Pilates decked out in Lululemon, or those TikTok videos where people share the stylish outfits they’re wearing to adult ballet class. These days, adopting a fitness routine or practicing a sport for leisure is extremely popular, especially when there’s a big emphasis on dressing cute while working up a sweat. More recently, however, racket sports like padel, pickleball, racquetball, and tennis — along with their accompanying “tenniscore” aesthetic — seem to be dominating the space.

Although “That Girl” on your TikTok seems to have just discovered them, racket sports are nothing new. And though they have an undeniable link to the upper crust, racket sports are for everybody. Many public community parks have first-come-first-serve courts, and anyone who owns a gym membership can realistically reserve rackets and court time. But add the iron-pressed polos, crewneck sweatshirts, and pleated white skirts, and suddenly playing racket sports becomes a status symbol associated with old money and country-club exclusivity. The preppy outfits that go along with playing racket sports have been around for decades, but only recently have they taken center stage with a larger crowd. What used to function exclusively as athletic apparel has now been turned into couture by designers and retailers like Miu Miu and Saks Fifth Avenue. Even the tennis company Wilson collabed with luxury streetwear brand Kith to launch a collection of equipment and sportswear. And celebrities such as Bella Hadid, Beyoncé, and Hilary Duff have worn it everywhere from dinner in Santa Monica to grabbing lunch at Subway. So how did playing racket sports turn into a fashion statement?

Grace Thomas, founder and lead stylist of BuiltGracefully, says it was actually the result of two individual trends gaining traction at the same time. “The rise of tennis really started during COVID, when people were looking for ways to work out and socialize while maintaining their distance,” Thomas explains to POPSUGAR. “While the trend for this type of exercise rose, early 2000s and late-’90s fashion started to become prominent.” The coincidental overlap in the resurgence of both racket sports and Y2K looks is what ultimately gave life to what Thomas refers to as “court fashion.”

@dreamfashionaesthetics

love this vibe #tennisgirl #tennisaesthetic #pinterestfashion2022 #mydreamstyle #pinterestitgirl #sportaesthetic

♬ i was never there – ♊︎

The fact that tennis players are becoming increasingly famous for more than just their playing abilities has helped the tenniscore aesthetic remain relevant since it first began to trend in 2021. Serena Williams and Naomi Osaka, for example, are revered as style icons for what they wear both on and off the court, as well as important voices in collective discussions around motherhood and mental health. Their influence on popular culture is evident in TV shows and movies like “Do Revenge” and “The Summer I Turned Pretty,” where tennis whites are as much of a fashion statement as they are an athletic uniform. But while fashion is an undeniable driving force for interest in racket sports, there’s a bigger reason people end up fully committing to them as a hobby.

According to fitness expert and personal trainer Becky Codi, racket sports are extremely social in nature, especially when you play doubles or mixed doubles. Not only does the social element of racket sports make the workout fly by, but it also keeps people excited to come back for more. “We don’t often get opportunities to run, jump, and play. This trend unleashed that need for many of us,” Codi elaborates. Many people would rather play tennis or pickleball with their friends than do a traditional workout at the gym, and the games can be as leisurely or intense as you want to make them.

Racket sports, of course, aren’t the only fitness trend that makes working out more enjoyable. People still choose activities such as dance cardio and yoga for the same reasons. When it comes to racket sports, however, Codi points out that they offer something more unique: friendly competition. “There’s a sense of accomplishment that you don’t get from standard exercise classes,” she says. Getting in a solid workout is rewarding in itself, but when you add the prospect of winning a match on top of that, it’s easy to see why racket sports have remained so popular.

@arina.negishi

Played tennis for the first time with @swingvisionapp & Apple Watch🫶🏻🎾 #thatgirlaesthetic #dayinthelife #thatgirl #healthylifestylediary #foryou

♬ original sound – 16/06/2022 🫂

In the past, tennis has been the go-to racket sport, but now more people are gravitating toward other games like pickleball and padel. The main reason, Disco Country Club founder Alyssa Carroll says, is accessibility. While court fashion is proof enough that you don’t technically have to play tennis in order to experience it, people still want to get in on the action and do so in the most beginner-friendly way possible. “Games like pickleball are easy to learn and can be enjoyed by people with a range of athletic abilities, so it has become extremely popular. The fastest-growing group of new pickleball players are actually under 35 years old, and it’s because the game is so active and fun, Carroll tells POPSUGAR. “You can play it for fun with a drink in hand or make it as competitive and challenging as you like.” The smaller courts and lighter paddles and balls allow players to lean more into the recreational, social aspect of racket and paddle sports rather than athleticism alone. That combined with the affordable equipment and free public courts makes it an accessible way to participate in tennis culture.

No matter which racket sport you play, there’s so much more to it than hitting balls back and forth across a net. With the reputation they’ve recently developed in the fashion world, racket sports have quickly become one of the trendiest ways to stay active. And since people are discovering the more approachable racket sports, such as pickleball, and the preppy dress code is becoming mainstream, it’s easier than ever to hop on the trend and actually fit it into your lifestyle. If you want to switch up your usual workout routine, turn it into a social activity, or simply give tenniscore a try, playing a racket sport is just about the best way to go about it.

Having the skills to back up your style (and vice versa) is a major flex, but the trend is more about people finding a way to exercise that’s equal parts effective and enjoyable — it’s a bonus that it helps you look good both on and off the court.

“Glee” actress Heather Morris spoke openly about her experiences with an eating disorder on Thursday’s episode of the “And That’s What You REALLY Missed” podcast, hosted by former costars Jenna Ushkowitz and Kevin McHale.

Morris shared that her eating disorder developed over time while working on “Glee,” starting as an “unhealthy work habit” and eventually escalating while on a concert tour in 2010.

“I had developed an eating disorder. I stopped getting my period. I was so in my head about food and what it was doing for me,” she said. While Morris did not disclose the type of eating disorder she experienced, missing periods is often a body’s response to malnutrition.

According to the Mayo Clinic, several lifestyle factors can contribute to missed periods — or amenorrhea, which is defined by missing one or more menstruation cycles — including low bodyweight, excessive exercise, and stress.

During the conversation, Morris reflected on her relationship with her late costar Naya Rivera, whom she honored last year with a memorial tattoo.

“I can’t remember exactly what she was saying, but she was approaching me about my eating disorder because I know she herself had eating disorders, and she was very open about it in her book. So she of course was the first to speak up about it,” Morris said. At the time, she was not ready to discuss her eating disorder, and the two did not broach the subject again. Still, it made an impact on Morris.

“That’s who [Rivera] was. She was just always ready to talk about it,” Morris said.

According to the National Association of Anorexia Nervosa and Associated Disorders, about 28.8 million Americans — or nine percent of the population — will have an eating disorder in their lifetime.

If you or someone you know is struggling with an eating disorder, the National Eating Disorder Association (NEDA) has resources available, including a 24/7 helpline at (800) 931-2237. For a 24-hour crisis line, text “NEDA” to 741741 or use its click-to-chat help messaging system.

Katherine Heigl says anxiety medication has helped her live her best life, and she’s not alone. The “Grey’s Anatomy” alum sat down with Yahoo Life in its series “Unapologetically” to reflect on her life in the spotlight, her journey with anxiety, and her life-changing choice to incorporate medication into her life. In the interview, Heigl explained that after the highs of fame wore off, she struggled to cope with the public’s scrutiny, an inevitable side effect of fame at her caliber.

“I wasn’t grounded or stable in my own self enough to not believe [the public’s perspective of me] myself,” she told Yahoo. “I spent a lot of time in my early 30’s worried that maybe they were right and I was this kind of person. But then defending myself, in my own mind, it’s like that horrible neuroses and anxiety.”

Heigl said anxiety seeped into so many aspects of her life, which left her feeling isolated and unstable. She credits a big piece of her recovery from this anxiety to getting older. But she also knows that educating herself on how to take better care of her mental health, as well as seeking help from medication, has been pivotal in her healing.

“It would have saved me a lot of beating the sh*t out of myself,” she said, reflecting on how her life might have been different if she’d sought help sooner. “It’s, in my opinion, the worst thing I’ve been through as an adult, because I didn’t understand it. I thought it was completely on me that it was a moral or character weakness.”

That perceived weakness is a common barrier in seeking care among people struggling with anxiety. Fortunately, people like Heigl are helping fight the stigma of mental illness and psychiatric medication by sharing their own stories. “It essentially saved my life,” the actor said, referring to antianxiety medication.

After seeking help, Heigl reported a new lease on life, offering hope to anyone facing mental health issues. “I wouldn’t be who I am right now with the life I have right now if I hadn’t gone through a lot of that: the career stuff, the mental health stuff, the loneliness and isolation,” she said. “I wouldn’t have figured out how to take care of myself and I can now.”

If you or someone you know is struggling with anxiety, the National Alliance on Mental Illness has resources available, including a helpline at 1-800-950-NAMI (6424). You can also dial 988, the nation’s new mental health crisis hotline.

Most people who’ve chosen the path of self-actualization — where one attempts to reach their fullest potential in all areas of their life — have likely come across the moving words of breathwork coach, restorative writing teacher, and NYT bestselling author Alex Elle. For nearly a decade, she’s shared her healing journey through a collection of poetry books, prompt-led journals, and self-care workbooks. She offers in-person workshops, courses (she’s currently a teacher in residence at Civana Wellness Resort and Spa), and retreats for more hands-on learning. With nearly 1.5 million followers across social media, Elle is an open book. Followers watch her growth as she steps into each new phase of her life. From her first book, “Words From a Wanderer” — a compilation of poems and love notes to herself — to her latest, “How We Heal: Uncover Your Power and Set Yourself Free” ($18), the wife and mother of three offers readers the chance to see what it looks like to heal with intention.

In “How We Heal,” Elle guides readers through their healing journeys, weaving in personal anecdotes, journal prompts, and exercises throughout the book. In four sections — “Starting From Scratch,” “Befriending Your Fear,” “Reclaiming Your Power,” and “Healing Your Heart” — readers follow a roadmap to connect with their inner child. The road begins with understanding and choosing self-forgiveness, which Elle tells POPSUGAR “requires softness that I feel like a lot of us weren’t raised to tap into.”

@popsugarwellness

What do you do when you’re feeling anxious? #AlexElle #MentalHealth #Anxiety #BreathingTechniques

♬ original sound – POPSUGAR Wellness

Elle calls self-forgiveness a “radical act of self-love,” as it allows space for new beginnings and a new narrative to be written. “Self-forgiveness is a hard choice to make,” she says. “And when we give ourselves permission to do that, a softening happens over time. Deeper love happens within us, and then we’re able to really show up in the world in a way that is more intentional and grounded in choice.” With many Black women entering their soft life eras — choosing to prioritize their self-care and happiness while denouncing the “strong Black woman” archetype, as defined by TikTok — “How We Heal” takes the aesthetic out of social media and becomes a tangible guidebook on the empowering lifestyle.

The impact of having a community while you’re in healing is continuous throughout “How We Heal.” In addition to her own anecdotes, Elle includes the stories of 13 influential women widely known for being intentional about healing, including Glennon Doyle, Megan Rapinoe, Tabitha Brown, Nneka Julia, and Chriselle Lim. “Every woman in this book inspires me in some way, and I have gone to in some way for their wisdom and their emotional support,” Elle says. “I chose the 13 women in this book because each of their stories is so different, but the underlying message is the same.”

Elle especially praises Dr. Thema Bryant for her commitment to healing and empowerment by connecting the science of psychology and theology. “She centers her own truth and story in how she shows up either at the pulpit or in session with a client, and that is just glorious to me,” Elle says. “Because that is healing — when we can bear our souls and also be like, ‘Yeah, that hurt, and that may have been a hard place to be, but joy is possible.” Elle emphasizes this sentiment in the book’s tagline: “When we heal ourselves, we heal our lineage. Healing is an act of community care.”

Elle also highlights the benefits of getting in touch with our physical bodies for a holistic approach to healing with meditation, naps, various breathing techniques for mindfulness, and daily walks. “Walking for me is a self-soothing tool. It’s a place where I can quite literally feel like I’m holding myself,” Elle shares, comparing the activity to being cradled like a newborn. “I go on walks to process. I go on walks to explore. I go on walks to get lost. I go on walks to find myself, and like all of that serves me in this way where I don’t have to know where I’m going. And I can still get something deeply nourishing from this walk.” Yes, walking may feel daunting in winter. Still, Elle chooses to commit to her nourishment and finds the motivation because “choosing nourishment is healing.” She talks more about the benefits of walking in her podcast “This Morning Walk” in partnership with Libby DeLana.

“How We Heal” gives readers permission to fall in love with themselves, to connect with the inner child, and provide a not-so-straight path toward introspection. However, as Elle notes, “healing is a forever love,” so readers are encouraged to continue the journey, even when self-doubt or fear is in the way. For those moments, Elle has a simple mantra for when she’s performing her own breathwork: “That is my breath. I am alive. I’m not dead. I can breathe. Let’s breathe through this.”

This interview has been edited and condensed for clarity. “How We Heal: Uncover Your Power and Set Yourself Free” by Alex Elle is in bookstores now.

We’re already deep into cuffing season, but get ready to pull a Tom Holland and Zendaya and really settle in: Venus heading into Capricorn from Dec. 9 until Jan. 2, so things are getting serious.

According to astrology, Venus has a big impact on our love lives and relationships. But the planet’s influence doesn’t stop there: Venus is also said to rule money, beauty, and creativity, too. The Capricorn zodiac sign, meanwhile, “is ruled by Saturn, the planet of hard work, boundaries, limitations, and commitment,” says astrologer Maressa Brown, author of the forthcoming book “Raising a Baby by the Stars: A New Parent’s Guide to Astrology.” So what does it mean to have this romantic planet moving into such a goal-oriented, ambitious space?

Capricorn really prioritizes moving the ball forward and looking towards an ambitious goal, Brown tells POPSUGAR, so when Venus is in Capricorn, that go-getter mentality gets applied to those Venusian themes of relationships, financial security, and beauty. “Venus in Capricorn is usually a more serious Venusian transit,” adds astrologer Liz Simmons. You may start to consider longer-term trajectories in love, money, and beauty, take on a more responsible and mature outlook, and feel the desire to get grounded and express yourself in a more serious way in each of these areas of your life.

When it comes to love, “Venus in Capricorn may encourage a more traditional approach to commitment,” Simmons tells POPSUGAR, “suggesting that we may feel more inclined to settle down with someone rather than keeping it light, fun, and flirty.” If you’re single, you might feel drawn towards dating with intention, looking for a committed partnership instead of keeping things casual. “Couples may use Venus in Capricorn to talk about long-term shared goals and commitments, particularly anything that could reinforce the notion of building a life together,” Simmons adds. (This all makes sense, especially considering the situationship is dead.)

Word of advice? When you’re heads-down and focused on relationship and dating goals, you might feel inclined to hold things back or shy away from tough conversations if you think it might rock the boat. “Talking through feelings that are a little bit messy isn’t necessarily Capricorn’s instinct,” Brown notes, but it’s important to prioritize those conversations, even if it feels like the opposite direction you want to go. Having those tough conversations now, as you’re looking to get settled, “will get you ultimately across that finish line in an even healthier and more connected way,” Brown says.

Venus’s other areas of influence are likely to be affected in a similar way. As far as money, “Venus in Capricorn’s conservative mindset might be ideal for saving instead of spending,” Simmons says, so you might find yourself less inclined to splurge and more interested in investing or spending more mindfully. As for style and beauty, Venus in Capricorn might have you seeking out darker colors and simple, neutral aesthetics, including lots of black and gray.

Venus’s transit through Capricorn also offers some key dates to note:

• Dec. 22: Venus in Capricorn will trine Uranus in Taurus. (Note: a trine is the “most harmonious angle that can happen between two planets,” Brown says.) This will be particularly helpful for earth signs, as both Capricorn and Taurus are earth signs and might be helpful for breakthroughs in relationships, beauty, and money. You might lean into creative brainstorms and feel ready to get out of an artistic or relationship-oriented rut, Brown says.
• Dec. 28: Venus in Capricorn will sextile Neptune in Pisces, “indicating a flow between the planet of love and the planet of illusion,” Simmons explains. This transit is likely to be hopeful, spiritual, and mystical, she says, “but it might also lead to confusion, escapism, and diffusion. It would be best to remain grounded yet idealistic during the sextile.”
• Dec. 29 and 30: Get ready — this is when Venus in Capricorn pairs up with Mercury retrograde. Given that Mercury is the planet of communication, “don’t be surprised if wires get crossed” in conversations around relationships, money, or beauty, Brown says, though she adds that this might be a good time to tie up loose ends and deal with past events that are affecting you. And since Mercury retrograde is notorious for causing mishaps, “it might be best to hold back from agreeing to new commitments if you can,” Simmons adds. “More information about whether or not an opportunity for love or money is the right one for you will surely come out throughout this conjunction as well as Mercury retrograde.”
• Jan. 1: Venus pairs up with Pluto in Capricorn, which can be an intense experience, Brown says. “Pluto is the planet of transformation and power, control,” she says. “So you could get really obsessive about something related to beauty, relationships, or money.”

All in all, Venus in Capricorn is a great time to commit to something in Venus’s area of expertise, whether that’s fully defining your relationship or planning out your financial future. “Venus in Capricorn can help you set and stick with goals regarding love, money, and beauty,” Simmons says. “My best advice is to think about the Venusian themes like a five-year plan since this is the perfect time to strategize for success in love, money, and beauty.”

It’s not easy to squeeze in your workouts during the holiday season, and if exercise isn’t quite your top priority during the month of December, well, who could blame you? (Rest is important too, btw!) But the holidays can also come with a sleigh-sized load of stress and strain on your mental health, and as you probably know, exercise is a great way to relieve all of that. That’s the inspiration behind a new fitness app, Shimmy, that’s designed to help you get moving during the holidays, specifically — because it’s a workout advent calendar!

Yep, you heard that right. Instead of popping open a different chocolate every day (though you’re more than welcome to do that too), Shimmy provides a unique, seven-minute workout for every day of December leading up to Christmas. And for each person who finishes all 25 free workouts, the company has pledged to donate $25 to charities across America.

What can you expect from the workouts? According to a press release, Shimmy “features a group of diverse trainers who lead videos ranging from Bollywood cardio to boxing and yoga,” the app says, with the goal of “promot[ing] mental and physical wellness, along with a sense of togetherness and community during the busy holiday season.” You might even recognize some trainers from your favorite Class FitSugar videos. Say hi to LIT Method, Marnie Alton, and Christa Janine!

And speaking of busy, it’s OK if you miss a workout or two over the course of the challenge. Just make them up, finish all 25 workouts before Dec. 25, and Shimmy will still make the donation on your behalf, a spokesperson tells POPSUGAR. Two charitable causes that have already signed on: Baby2Baby, which provides kids living in poverty with diapers, clothes, and other necessities; and the Chris Paul Family Foundation, which works to level the playing field in education, sports, and beyond. Baby2Baby ambassador Jessica Alba is already fully onboard, so if you’re ready to sweat your way through December, Shimmy is available to download from the App Store now.

Editor’s note: anyone with a cervix can get a Pap smear, but for this article, we included sources who generally referred to these people as women.

Going to the doctor for any type of exam can feel daunting and uncomfortable, especially those that involve your vagina. Not many people enjoy sitting on an exam table with your feet in stirrups while a doctor shines a light between your legs. But if you have a vagina, then you’ve probably heard that you’ll need to start getting regular Pap smears at some point. These tests are considered an important part of vaginal health, making it crucial to actually get them done as needed.

Still, given that your vagina doesn’t come with a user’s guide, it’s understandable to have questions about what a Pap smear is and why you need one. So POPSUGAR spoke to experts to better understand Pap tests, including why you need a Pap test regularly; what happens during a Pap test; how to prepare yourself for a Pap test; when you should start getting Pap tests; and what an abnormal Pap test means. Here’s everything you need to know.

OK, So What Is a Pap Smear?

A Pap smear, aka a Pap test or cervical cytology, is a special test conducted to find changes in the cells of the cervix that could lead to cancer, according to the American College of Obstetricians and Gynecologists (ACOG). A Pap smear can detect precancerous cells and cervical-cancer cells, the National Cancer Institute (NCI) explains. It may also detect some infections and inflammation.

Why Do You Need a Pap Smear Regularly?

ACOG currently recommends that women 21 to 29 have a Pap test every three years. Women who are 30 to 65 can have a Pap test and HPV test every five years, a Pap test alone every three years, or HPV testing alone every five years.

OK, but . . . why? It usually takes three to seven years for major changes in cervical cells to become cancer, ACOG explains, and screening with a Pap smear may detect those changes before they become cancer. If you have what’s known as “low-grade changes,” you can be tested more often than every three years to see if your cells go back to normal, per ACOG. And if you have “high-grade changes,” you can get treatment to have the cells removed.

Pap smears are effective at preventing cervical-cancer cases and deaths. ACOG notes that, over the past 30 years, the number of cervical cases and deaths has decreased by half, largely due to cervical-cancer screening like Pap smears.

When to Start Getting Pap Smears

You should start getting Pap smears at age 21, per the United States Preventive Services Task Force (USPSTF). It’s not recommended that you get a Pap smear before this age because cervical cancer is extremely rare in this age group and research shows that screening for cervical cancer in people under 21 does not reduce the rate of cervical cancer and can lead to unnecessary treatment, ACOG says.

How to Prepare For a Pap Smear

Doctors say that there’s not much you need to do to prepare for a Pap smear. “Do not worry about it,” Christine Greves, MD, a board-certified ob-gyn at the Winnie Palmer Hospital for Women and Babies, says. “Just make the appointment, and show up for it.”

The only thing to keep in mind, Dr. Greves says, is that you’ll need to avoid douching beforehand (a practice that isn’t recommended anyway). Otherwise, just go to your doctor’s office like you normally would.

What Happens During a Pap Smear?

A Pap smear is a pretty quick process. Before your test, you’ll be asked to undress from the waist down, put on a gown, and lay a drape over your lower body. You’ll then place your feet in foot rests to keep your legs apart, according to Mary Jane Minkin, MD, a clinical professor of obstetrics and gynecology and reproductive sciences at Yale Medical School. “Keep the pelvic muscles as relaxed as possible.”

Your provider will then place a speculum. This is a “gadget that helps keep the vaginal walls out of the way to be able to look around the vagina,” Dr. Minkin explains. “I usually warm the speculum up if it’s a metal one — the plastic speculums aren’t usually cool to begin with.”

The speculum will be inserted up to the top of your vagina and opened up to allow your doctor to look at your cervix. “We then take a little narrow brush and place it into the opening of the cervix and swirl it around,” Dr. Minkin says. This can cause a “weird twinge,” Dr. Greves warns, noting that it’s “temporary.” The speculum is then removed.

“In someone who is sexually active, a Pap smear should not be terribly uncomfortable,” Dr. Minkin says. For someone who is not active, it could be somewhat uncomfortable, though, so be sure to let your provider know if you aren’t active.

Some people also complain of cramping after a Pap smear or speculum discomfort during the exam. Be sure to let the doctor know about any pain or discomfort that occurs during or after the Pap test.

Your provider will also typically do what’s called a “bimanual exam,” which is when they place one or two fingers in the vagina and the other hand on top of the lower part of your abdomen to feel your uterus and ovaries and make sure they are OK, Dr. Minkin says.

The Pap smear is then sent to a lab, and you should get your results back within a few days.

What Is an Abnormal Pap Smear?

Having an abnormal Pap smear means that certain changes have been detected in your cervical cells, Dr. Greves explains. But “it’s fairly common” to have abnormal results on a Pap smear, she says. And, she stresses, getting an abnormal result does not mean that you have cancer, given that cervical changes often go back to normal on their own.

If you happen to get an abnormal screening result, your doctor may recommend monitoring, more testing, or treatment to remove the abnormal cells, per the National Cancer Institute. Be sure to follow up with your provider for next steps.

Walking is one of the easiest, most accessible forms of fitness, but it’s often overlooked. Walking has the potential to improve your mood, memory, and sleep, as well as help prevent conditions like heart disease, stroke, high blood pressure, and type 2 diabetes, according to the Mayo Clinic. It’s an easy way to get moving and improve your cardiovascular fitness that doesn’t require anything except a pair of shoes (OK, and maybe a killer playlist or good podcast).

Whether walking is part of your workout plan or you’re just looking to up your step game, it may help to keep track of how far you’re walking or how many steps you’re taking — perhaps using a walking app. Some experts recommend aiming for 10,000 steps a day for general well-being or weight-loss goals, but any amount of walking can be helpful for your health. Just a brisk 30-minute walk can log you 3,000-5,000 steps and get your heart rate up. (Don’t want to go outside or the weather’s iffy? Consider one of these walking treadmill workouts instead.)

If you’d like to make your walks or walking workouts more intentional, it may help to use an app to track your steps or distance. There are plenty of free walking apps you can add to your phone that will track steps and distance, create workouts, and monitor your progress — and a few can even earn you some cash. Whether you have a specific goal, such as training for a big hike, or you just want to get more active, we’ve rounded up 11 of the best walking apps that will help you reach your fitness goals.

—Additional reporting by Lauren Mazzo and Naomi Parris

Get three workouts — cardio, strength, and mobility — in one with this 20-minute lower-body workout led by certified personal trainer Amanda Butler. Joining Butler in this quick and effective routine are class members Ellie Aviles and Paulyn Baens, who’ve got you covered with modifications. This program features moves such as single-leg knee drives, deadlifts, and toe taps that will really burn out those legs and glutes as well as challenge your balance. Not to mention, Butler cranks up the cardio to make sure this workout is a sweaty one. Finally, you’ll seal in the good energy with a finisher. All you need is a mat!

Don’t miss new episodes of Class Fitsugar every Sunday and Wednesday on the POPSUGAR Fitness YouTube channel.

Butler’s outfit: Le Ore // Shoes: APL

Aviles’s outfit: Varley // Shoes: APL

Baens’s outfit: Jolyn // Shoes: APL

The FIFA World Cup is well underway in Qatar, despite outcry for the alleged violations of human rights and its hostility towards the LGBTQ community. In response, players and attendees are making a statement against the anti-LGBTQ laws and sentiment held in the country.

On Monday, during the second half of the soccer match between Portugal and Uruguay, a fan ran onto the field with a rainbow flag and a blue Superman T-shirt that said “SAVE UKRAINE” on the front and “RESPECT FOR IRANIAN WOMAN” on the back until security escorted him off, per NBC.

The performance directly addressed the anti-LGBTQ+ policies of the conservative Islamic emirate that adheres to Sharia law, including the criminalization of homosexuality. The nation’s laws against same-sex activity and overall treatment of the community were criticized leading up to the World Cup being held in the Middle East. While Qatar has said everyone is welcome, including LGBTQ+ fans, they also clarified that visitors “should respect the nation’s culture,” according to AP News. Those who wish to wear rainbow colors are asked to refrain.

But Mario Ferri il Falco, the man identified as the flag-waving pitch invader, wanted to make a statement. In an Instagram post mentioned by CNN (Falco’s account is no longer active, it appears), the protestor explained his motive for running across the field. Translated from Italian, he addressed FIFA banning captain armbands with rainbow and human rights flags in the stands. “They blocked everyone BUT NOT ME, like a Robinhood 2.0 I carried the message of the PEOPLE 🏳️‍🌈 We want a free world that respects all races and all ideas,” he writes.

Falco isn’t the only World Cup attendee to push back against the rules.

Last week, two German soccer fans, along with an American journalist Grant Wahl and former Wales captain Laura McAllister, were told by security told to remove their rainbow-colored items while trying to enter World Cup matches, CNN reports.

Plus, in the first week of the tournament, FIFA stopped seven European teams from playing with rainbow armbands, a symbol of support for LGBTQ rights, saying they would receive yellow cards if they did, per AP. Germany players made a statement by covering their mouths in a team photo after being threatened with sanctions if they wore their One Love armbands, per Indian Express. The German national soccer team tweeted, “Be loud together with other nations. This is not about a political message: human rights are non-negotiable.”

And in case the gesture wasn’t self-explanatory, the team went on to say, “Banning us from the bandage is like banning our mouths. Our stance stands.”

As a fitness influencer with a community of over one million Instagram followers, Anna Victoria gets asked all the time for her recommendations: what exercises to do to get strong abs or glutes; what to eat for breakfast, lunch, and dinner. One thing the NASM-certified personal trainer never felt comfortable recommending though was a protein powder, despite frequently emphasizing the importance of protein for muscle growth and maintenance. “There were brands that I was using and that I liked, but I take my recommendations so seriously,” Anna Victoria tells POPSUGAR. “I just did not feel like there was a brand that I could 100 percent get behind, mainly because there’s such a lack of transparency in the supplement industry.”

For years, Anna Victoria says, she used a particular brand of protein powder that tasted “literally like ice cream.” It was so good, in fact, that she started to get suspicious. “When it comes to health food products, if it tastes that good, there has to be a catch,” she says. So Anna Victoria sent it to a lab, wanting to see if the product’s nutrition content actually matched what was on the label. “We figured there was just maybe way more sweetener, sugar, or something added,” she says. But the results were worse. The protein powder, which advertised 20 grams of protein per scoop, only included three grams per scoop, according to the lab results, “which means that the rest was either filler or just sugar,” Anna Victoria says. “It was such a shock and really solidified, unfortunately, my distrust for the supplement industry.”

So she decided to make her own product, taking two years to concoct the right formula. And in September 2022, the influencer launched Vitalura Labs protein powder. As a longtime follower of Anna Victoria, I was intrigued by the brand and the personal story behind it, as well as the protein content (25 grams per scoop!) and flavors: chocolate and vanilla gelato, a tribute to the Italian roots of Anna Victoria’s husband and business partner, Luca Ferretti. Vitalura Labs sent me both flavors to try out, so I set my usual protein powders to the side for two weeks and added Vitalura to my smoothies, shakes, and oatmeal. Here’s what I thought.

What I Like About Vitalura Labs Protein Powder

First impression of the Vitalura Labs chocolate gelato flavor: “wow, that smells amazing.” It’s not my usual reaction when I open a bag of protein powder, and especially not a bag of plant-based protein. I’ve had some unfortunate experiences with pea protein powders that taste like, well, peas, which is not a great flavor in a breakfast smoothie.

When I blended the Vitalura powders into protein smoothies with other ingredients (milk, bananas, cinnamon, peanut butter, etc.), I didn’t get any kind of veggie-like taste, just a sweet flavor and smooth texture. The vanilla gelato really shined in a batch of protein oatmeal that I whipped up for lunch one day. I also tossed it into one of Anna Victoria’s Instagram recipes to make a pumpkin spice smoothie, which was excellent.

Across the board, though, the chocolate gelato powder was my favorite, with a rich taste that rivaled my favorite whey protein powder when combined in smoothies. (For context, whey protein is sourced from milk products, which gives it a naturally neutral taste that’s easy to sweeten. Plant-based protein is isolated from different plants, such as peas and brown rice, and it can be harder to eradicate the natural taste of those ingredients. More on the blend of proteins used by Vitalura Labs ahead.)

What’s more, Vitalura Labs protein powder is tasty while offering 25 grams of protein per scoop — and you can trust that number because the product is certified by the National Science Foundation (NSF). The NSF is considered the gold standard for verifying that a product is safe for use and contains the nutrients and ingredients advertised. (In other words, an NSF-certified protein powder won’t get away with inflating the protein content.)

Looking more closely at the nutrition facts, the Vitalura Labs protein powders also contain minimal ingredients and no sugar or artificial sweeteners, aspects Anna Victoria attributed to her Italian connection. “I learned so much about how to live a healthy, balanced lifestyle through [Italian] food culture,” she explains. “It’s minimal ingredients and very pure and fresh and clean, so we wanted to take from that to create this protein, so it doesn’t have a long list of ingredients, and the ones that it does have are all natural.”

Another benefit of Anna Victoria’s protein powders? They are complete proteins. The powders come from three sources: pea protein isolate, brown rice protein isolate, and pumpkin seed protein isolate. The three of them together, Anna Victoria explains, constitutes a “complete protein,” which means the combination provides all nine of the amino acids your body needs to source from food.

Image Source: Soona Studios

What’s Worth Noting About Vitalura Labs Protein Powder

The taste of Vitalura Labs protein powder is very good, but not perfect. A slight “protein-y” aftertaste sometimes came through, especially when I tried the chocolate gelato flavor blended with just milk and ice, rather than in a smoothie or oatmeal with other ingredients. The vanilla taste is also very strong, to the point of tasting a bit artificial — a trade I’d make to avoid the typical veggie-tasting protein powder, but something to be aware of if you like more subtle sweets. You may also need to add extra liquid when blending the powders into your recipes as they ended up being quite thick when I added them to smoothies and oatmeal.

Who Is Vitalura Labs Protein Powder Best For?

If you take your protein and macro goals seriously, you’ll feel good about adding Vitalura Labs protein powders to your shakes and recipes. I love that it contains all-natural, sugar-free ingredients and, crucially, those 25 NSF-certified grams of protein. The taste and texture are pretty solid. And plant-based folks, especially, will love the sweet flavor and high protein content that comes without animal products.

More casual protein-lovers — let’s say, those of us who add a scoop to our smoothies every once in a while but don’t make it a priority — might prefer to stick with the brands and flavors they’re familiar with. I would still recommend Vitalura Labs, simply for its safety and trustworthiness. The supplement industry is not very well-regulated, and NSF certification is about the best you can get in terms of guaranteeing safety and label accuracy.

Is Vitalura Labs Protein Powder Worth the Splurge?

Vitalura Labs’s protein powders retail for $60. Each bag contains 30 servings of protein, and with the NSF certification, you know you’re getting the amount of protein you’ve paid for with third-party-approved safety.

Where Is Vitalura Labs Protein Powder Available?

Vitalura Labs protein powder is sold in chocolate gelato ($60) and vanilla gelato ($60) flavors and is only available online from Anna Victoria’s Fit Body App storefront. The protein powders are currently only shipping in the US, with Canada and Europe shipping expected in early 2023.

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Picking up heavy weights can be empowering and rewarding, but you don’t need equipment to start a fire in your leg muscles. In fact, some of the most effective exercises can be done using your own body weight. A prime example? Jump squats.

Jump squats (or squat jumps, whichever you prefer) are simple: you do a squat and add a jump at the top. Regular bodyweight squats may be easy for you, but adding a plyometric component and asking your body to work against gravity by jumping off the floor increases the challenge on your muscles.

Whatever your exercise level, there are ways to scale jump squats up or down them easier or harder. Learn why jump squats are great for your body and how to do them ahead.

The Benefits of Jump Squats

Jump squats come with all the benefits of regular squats, plus even more. “Jump squats improve explosiveness, speed-power related abilities, and promote balance and agility,” Cristina Chan, F45 Training trainer, says. “Jump squats training is highly effective in most sports that include sprinting or vertical reaches.” So if you play intramural soccer or recreational pickleball, for example, jump squats can help you prep your body for those movements.

Unlike the classic squat, a jump squat is also an effective form of cardio, Shan adds, since it gets your heart pumping. Because they can get you out of breath in such a short period of time, this makes jump squats a great addition to a HIIT workout.

Wondering which muscles, exactly, jump squats target? Jump squats work your quadriceps, hamstrings, glutes, and calves. Adding a resistance band around your legs will shift the focus to your glute medius, the muscle on the outside of your glutes.

How to Do Jump Squats

Because jump squats are an intense movement, you’ll want to prep accordingly. “It’s better to train either on grass or turf, or by using [some sort of] padding, such as a rubber mat, in order to reduce the stress on your knees,” Chan says. “You should also carve out about 10 minutes for a warmup before kicking off your workout to prepare your body for the stress it’s about to undergo.”

And since this is an advanced move, don’t be afraid to scale back to find a version that’s suitable for you. Chan says modifications are encouraged so you can build the proper technique for a jump squat. Once your form is solid, you can level up.

Here’s how to do a jump squat with proper form.

• Start standing with your feet slightly wider than shoulder-width apart, hands by your sides.
• Lower into a squat, sitting your hips back and bending your knees, aiming to lower until your thighs are parallel to the floor. Keep your chest tall and core engaged. You can clasp your hands in front of your chest if it feels comfortable.
• From the lowest point in your squat, squeeze your glutes, push into the balls of your feet, and forcefully extend your legs to jump off the floor. If it feels comfortable, extend your arms by your sides while you’re jumping.
• Land softly with knees bent, immediately lowering into the squat position to begin the next rep.

Squat-Jump Variation: Low-Impact Squat Jumps

Jump squats are high impact, meaning they put a lot of force on your joints. If you’re looking for a low-impact variation of squat jumps, try this one. It works your lower body through the same movement pattern and muscles but is easier on your joints.

• Start standing with your feet slightly wider than shoulder-width apart, hands by your sides.
• Lower into a squat, sitting your hips back and bending your knees, aiming to lower until your thighs are parallel to the floor. Keep your chest tall and core engaged. You can clasp your hands in front of your chest if it feels comfortable.
• From the lowest point in your squat, squeeze your glutes, push into the balls of your feet, and forcefully extend your legs to stand up and raise onto your toes, heels hovering off the floor. If it feels comfortable, extend your arms by your sides while you’re standing tall.
• Hold for a second, then lower into the squat position to begin the next rep.

Squat-Jump Variation: Resistance-Band Squat Jumps

To make it more challenging and recruit your glute medius, you can add a mini loop resistance band around your thighs.

• Start standing with your feet slightly wider than shoulder-width apart, hands by your sides, and a resistance band looped around your thighs just above your knees.
• Lower into a squat, sitting your hips back and bending your knees, aiming to lower until your thighs are parallel to the floor. Keep your chest tall and core engaged. Push your knees out against the resistance band to avoid letting them cave in.
• From the lowest point in your squat, squeeze your glutes, push into the balls of your feet, and forcefully extend your legs to jump off the floor. If it feels comfortable, extend your arms by your sides while you’re jumping.
• Land softly with knees bent, immediately lowering into the squat position to begin the next rep.

Squat-Jump Variation: Weighted Squat Jumps

Squat jumps absolutely have the ability to challenge your lower-body muscles without any equipment, but you can add weights to make it even harder if you’d like. Try strapping on a weighted vest or holding onto some light- to medium-weight dumbbells. (Start light, and you can always level up.)

• Start standing with your feet slightly wider than shoulder-width apart, holding a dumbbell in each hand racked over your shoulders.
• Lower into a squat, sitting your hips back and bending your knees, aiming to lower until your thighs are parallel to the floor. Keep your chest tall and core engaged.
• From the lowest point in your squat, squeeze your glutes, push into the balls of your feet, and forcefully extend your legs to jump off the floor. If it feels comfortable, extend your arms by your sides while you’re jumping.
• Land softly with knees bent, immediately lowering into the squat position to begin the next rep.

Join Justin and Taylor Norris, founders of the LIT Method, for this 30-minute cardio workout that will challenge your strength and stamina with bodyweight-only moves. This dynamic pair will keep you motivated through their signature low-impact moves, providing constant encouragement along the way. You’ll engage your whole body with sets of extenders, squats, mountain climbers, and plenty more cardio thrown in as well.

Don’t miss new episodes of Class Fitsugar every Sunday and Wednesday on the POPSUGAR Fitness YouTube channel.

Justin’s outfit: Alo Yoga // Shoes: APL

Taylor’s outfit: Beyond Yoga // Shoes: APL