This Trainer’s Workout Plan Will Help You Navigate It Like a Pro

Walking into the gym for the first time can be intimidating, not just because you want to fit in amongst a sea of regular gym goers. There may be machines you’ve never heard of that you want to try (psst, these are the best ones for beginners), and even choosing the right free weights can seem daunting if you’ve never lifted before. That’s where this plan from Holly Roser, an NASM-certified personal trainer and owner of Holly Roser Fitness in San Matteo, CA, comes in. It provides a week’s worth of gym workouts to get you started, and you can build on this routine over time.

“For the first two weeks, your new program should have two strength training days that are three days apart, with cardio days in between,” Holly told POPSUGAR. As you build your endurance, move up to three strength training days – using a mix of moves from the circuits in this plan – and three cardio days. (Holly explained that you can probably take that step about three weeks after getting comfortable with this routine.) For an extra burn, make sure to switch up your forms of cardio, rotating between exercises like running, swimming, and indoor cycling to hit different muscles groups and keep the intensity up.

These are the five best places in London to get hair extensions

We grow our hair for years and as soon as it reaches peak length, we fancy chopping it into a long-bob again. Long, luscious hair looks so sleek but a choppy bob just seems so trendy – we just can’t decide. Well, thanks to hair extensions (tapes especially) we can now make impulse decisions like these without having to wait a lifetime for our hair to grow back.

If you look at pictures of Stella Maxwell and Meghan Markle wishing you had long and bouncy waves just like theirs, now you can. In fact, you can pop to the salon on your lunch break and walk out with locks down to your waist if you so desire. Hair extensions have come a long way in the past five years – they are much more accessible and affordable now. There are also many more varieties available – from clip-ins, bonds and tapes to wigs, nanorings and weaves, the list goes on.

If you’ve decided you want longer hair with the use of extensions and you know exactly what type of extension you want to go for, the next step is where to get them done. We’ve selected our five favourite places in London to get hair extensions:

9 Fitness Influencers and Trainers We Can’t Stop Watching on TikTok Right Now

Whether you’re looking for exercise routines and expert advice from certified trainers, or simply want to do nothing more than stare at Gus the English Bulldog interrupting his owner’s workouts, social media can be a grade-A place for fitness content. And, in case you haven’t already noticed, TikTok is no exception.

We’re not just talking about the Flex Challenge (may the odds be ever in your favor if you attempt that one). Influencers like Jen Selter and trainers such as Cassey Ho have migrated over to the land of beauty hacks, lip syncs, and catchy dances we can’t get enough of. Why? Because TikTok is F.U.N.

Looking for fitness motivation and trainers to follow on the app? After a deep dive, we’ve complied a list of influencers and experts. Some of them (the trainers) provide actual workout tips and exercises, while others (mostly the influencers) show off tricks and post entertaining content we’re beaming over. So, scroll on, my friend. We invite you!

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