Woman's World

ClassPass Is Redefining What the Modern Gym Membership Looks Like for a New Generation

Hanna Wickes — Mon, 29 Jun 2026 14:42:50 +0000

Sticking with a workout routine is the part most people quietly give up on. A $30 billion U.S. fitness industry has spent the past decade trying to crack that problem, and one subscription app has bet that variety, not willpower, is the answer.

ClassPass, founded in 2013, lets members hop between yoga studios, boxing gyms, Pilates classes and recovery services through a single monthly plan. As of January 2025, 94% of its users were brand-new to the venues they visited through the app, suggesting the model pulls people into studios they would not have tried on their own.

How ClassPass works

The pricing model has shifted since launch. The app originally offered a flat $45 a month for five classes regardless of type or location. Today, pricing varies by market and runs on credits rather than unlimited access. A general class might cost one or two credits, while popular studio classes can run up to nine.

ClassPass currently partners with more than 8,500 studios across 50-plus cities. The app also books recovery services like massage and meditation, plus beauty appointments such as nails and haircuts. Members are not locked into a single studio or modality, which is the central design choice.

Why variety drives the fitness habit

The fitness industry has boomed in part because of how people now want to move. The U.S. health and fitness market has grown 3% to 4% annually for the past decade, according to IHRSA data cited by Forbes, with boutique studios now accounting for more than 35% of total revenue. Millennials drove much of that shift, favoring specialized, social and varied workouts over traditional gym memberships. The fastest-growing formats in 2017 included event-style classes, HIIT, Barre and small-group strength training.

Jeff Bladt, senior vice president of pricing and marketplace at ClassPass parent company Playlist, argues that variety itself is what keeps people coming back.

“All those fundamental problems that prevent people from forming a fitness habit, ClassPass solves,” Bladt told Forbes.

Bladt describes fitness as a habit-forming frequency thing and identifies price, discovery and availability as the biggest friction points. The credit system is built around that thinking. Members get a monthly allotment and a deadline to use it. Miss a week, and the math starts pressuring you to catch up before credits expire at the end of the month. Bladt argues that locking users into one studio may create short-term commitment but long-term fatigue.

What members actually say

For some users, the format flips the relationship with exercise entirely.

“It wasn’t until I started using ClassPass that I discovered the joy of exercise,” Alina Tang wrote for Medium. “Not simply for results, but for pure pleasure.”

Tang said she had tried more than 30 different studios across yoga, spin, boxing, Pilates, Zumba and cardio bootcamps in roughly two years as a subscriber. The pattern Bladt describes, starting with one modality and drifting into others, is what the app is built to encourage.

Boutique Fitness Is Redefining How Americans Work Out. Which Drop-In Classes Are Worth Booking?

Hanna Wickes — Sun, 28 Jun 2026 17:48:42 +0000

Group exercise is having a moment. Nearly 40% of regular exercisers now participate in group fitness classes, and feeds are full of influencers and friends sharing their latest pilates, barre or boxing sessions. The real question for anyone weighing a single visit instead of a gym membership which drop-in classes are actually worth the money?

This guide breaks down what to expect from boxing, reformer pilates, mat pilates and barre including what each class delivers, how much it costs and what the research says about working out in a group at all.

Why group fitness classes lower stress more than solo workouts

The case for booking a class instead of training alone is backed by research. A study published in The Journal of the American Osteopathic Association found that working out in a group lowered stress by 26% and significantly improved quality of life. Solo exercisers, by comparison, put in more effort but saw no real change in stress levels and only limited quality-of-life gains.

Lead researcher Dayna Yorks, DO, summed up the appeal “The communal benefits of coming together with friends and colleagues, and doing something difficult, while encouraging one another, pays dividends beyond exercising alone. The findings support the concept of a mental, physical and emotional approach to health that is necessary for student doctors and physicians.”

The takeaway for anyone weighing drop-in classes against a solo gym workout: the social element isn’t just a nice extra. It’s a measurable part of the result.

What to expect from a drop-in boxing class

Boxing has surged as a group-class option, and it’s a serious workout. “Boxing is a high-intensity, full-body workout that involves striking,” Casey Hewitt, a master trainer at Virgin Active, told Women’s Health. First-timers should expect to spend the early sessions getting comfortable with movement patterns and coordination that feel unfamiliar but Hewitt says that’s part of the appeal.

“If you have never tried boxing before, expect to learn some movement patterns and coordination that will seem very unfamiliar to you to begin with,” Hewitt said. “You can expect to have fun working to understand how your body moves with each combination, as well as a very intense, predominantly aerobic workout.”

A typical class covers

Correct stance, guard and foot positioning
Basic punches
Defensive movements, including slips and rolls

Expect soreness in places you didn’t predict. “Boxing targets the whole body. While a lot of people will feel the effects of holding their hands up in their shoulders, a lot of people experience DOMS in their legs too,” Hewitt said. DOMS stands for delayed onset muscle soreness.

Reformer pilates: what the machine does and what it costs

Reformer pilates is the higher-cost, equipment-driven cousin of mat work. The class is done on a reformer machine that Helen O’Leary, director and clinical director at Complete Pilates, described to The Independent as a “sliding flat platform, five springs of varying resistance and two cables on pulleys, which you can pull to move the carriage.” The format combines mobility, flexibility and strength training in one session.

Pricing reflects the equipment and the studio overhead. Expect to pay:

$35 to $60 per group drop-in session
$20 to $35 per class when bought as part of a package or membership
$75 to $150-plus per hour for private sessions

Reformer pilates is best suited to people looking for noticeable core definition and an upgrade from basic core workouts at the gym.

Mat pilates: the budget-friendly and more demanding option

Mat pilates costs less and, according to instructors, can actually be harder than reformer work. Drop-in classes typically run about $20 to $35, and no special equipment is required, which means mat classes are widely available at most commercial gyms. The format builds full-body strength, stabilises the core and improves flexibility.

London-based instructor Nichola Desaymat told The Independent that the mat version demands more from the body. “Mat Pilates requires much more core engagement,” she said.

“The mat is generally more challenging as you don’t have the resistance of the reformer springs to hold you or possibly bypass muscle groups to perform the move it’s just your body and the mat,” Desaymat said.

For anyone choosing between formats based on price, mat pilates offers a lower entry cost without sacrificing intensity.

How barre builds lean muscle through small, repeated movements

Barre is a low-impact workout that blends ballet, pilates and yoga. The format builds lean muscle, improves posture and increases flexibility through high-repetition, small-range movements that tone muscles without putting heavy stress on the joints. Classes tend to be pricier than mat pilates, but the teaching quality is consistently high.

Jessica Waters, DPT, a sports physical therapist, explained the method to the Cleveland Clinic “Barre takes aspects of ballet and then puts an endurance-based spin on it with very fine-tuned movements and a high number of repetitions.”

The benefit, Waters said, is in the range of motion the work targets. “Your muscles are strongest in mid-range, when they’re not fully extended or fully flexed. In end ranges, your muscles are a little bit weaker and barre helps to make you stronger in those areas.”

Budget tip: online barre classes offer a lower-cost alternative if studio prices are out of reach.

Sauna Benefits for Longevity: Scientists Say How Hot and How Often You Go Can Add Years to Your Life

Allison Palmer — Tue, 23 Jun 2026 16:45:55 +0000

The wellness world loves a trend, but the case for sauna as a longevity tool isn’t built on buzz. It’s built on one of the longest-running lifestyle studies ever conducted, tracking thousands of people for two decades and turning up findings that surprised even the researchers behind it.

If you’ve been eyeing the sauna at your gym or wondering whether the infrared blanket on your wishlist is worth it, here’s what the evidence actually tells us.

What researchers discovered about sauna and lifespan

The most compelling data comes from Finland, where scientists followed 2,315 men for over 20 years as part of the Kuopio Ischaemic Heart Disease cohort study. What they found, published in JAMA Internal Medicine in 2015, was striking: men who used a sauna four to seven times a week had a 40 percent lower risk of dying from any cause and a 50 percent lower risk of fatal cardiovascular disease compared to those who went just once a week. Those associations held even after accounting for smoking, alcohol, blood pressure and physical activity.

A 2018 follow-up in BMC Medicine extended the analysis to women and found the same pattern: the more sessions per week, the lower the cardiovascular mortality risk, with no upper threshold where benefits leveled off.

The brain benefits are just as striking

Here’s the part that tends to surprise people. The same Finnish cohort showed that frequent sauna users had a 66 percent lower risk of dementia and a 65 percent lower risk of Alzheimer’s disease, according to a 2017 study in Age and Ageing. Researchers believe the connection runs through cardiovascular health: a healthier heart means better blood flow to the brain, and reduced arterial stiffness is now understood as one of the earliest protectors against cognitive decline.

Why heat affects the body this way

A sauna session is a controlled stressor, and your body responds to it in ways that overlap with moderate exercise. Heart rate climbs to 100 to 150 beats per minute, plasma volume expands and your cardiovascular system gets a genuine workout without any joint impact.

Heat exposure also triggers heat shock proteins, including HSP70, which act as cellular repair crews. They help refold damaged proteins, reduce inflammation and support cardiovascular resilience. A review in the International Journal of Allied Health Sciences and Practice walks through these mechanisms in detail.

How often and how long you actually need to go

The Finnish data points to some practical thresholds worth knowing. Sessions of 19 minutes or longer showed the strongest protective effect. The typical sauna in these studies ran at a minimum of 174°F, with an average session lasting about 14.5 minutes.

You don’t have to go every day to see benefit. Two to three sessions a week was still associated with a 27 percent lower cardiovascular mortality risk compared to once-weekly use. Hydrating before and after each session matters, and you’ll want to skip alcohol around your sauna time.

What about infrared saunas?

This is where the honest answer gets more complicated. Every major longevity study used traditional Finnish dry saunas running between 176°F and 212°F. Infrared saunas operate at lower temperatures, typically between 120°F and 150°F, and heat the body differently.

Your core temperature does rise, your heart rate does climb and you do sweat, so the physiological overlap is real. But whether cooler sessions produce the same long-term outcomes hasn’t been tested in a controlled trial. The Mayo Clinic’s current guidance, updated in September 2024, describes infrared benefits as promising but preliminary. If traditional sauna access is easy for you, that’s where the strongest evidence lives.

Who should check with a doctor first before using a sauna?

The longevity data is genuinely compelling, but heat is a real cardiovascular stressor. Pregnancy, especially the first trimester, unstable heart disease, recent stroke, fever and alcohol use are all reasons to avoid sauna entirely. If you take diuretics, beta-blockers or wear a transdermal patch for any medication, check with your doctor first since heat significantly increases absorption through the skin.

The study findings are observational, not causal, and Finnish sauna habits often begin in childhood, which makes it hard to isolate sauna as the single variable. What the data does show is a strong, dose-dependent association that’s held up across decades and multiple follow-up studies. That’s a meaningful signal, even if it isn’t a guarantee.

Apps and Wearables Want to Sync Your Workouts to Your Cycle. Should You Really Listen?

Allison Palmer — Thu, 04 Jun 2026 21:40:16 +0000

Cycle-based workouts have exploded across femtech apps, wearables and social media in 2025. But the science is more divided than the trend suggests, and the answers depend on which phase, which goal and which study you’re reading.

What are cycle-based workouts, and does the science support them?

Cycle-based workouts adjust training intensity and recovery to the hormonal shifts of the menstrual cycle’s four phases. The science partially supports the concept, but is inconsistent on whether phase-based programming meaningfully improves overall performance.

The strongest evidence comes from a 2022 randomized controlled trial by Kissow et al. in Sports Medicine. The results showed resistance training concentrated in the follicular phase produced greater gains in muscle strength and volume than luteal-phase training.

A December 2025 narrative review in Frontiers in Endocrinology confirmed estrogen’s role in metabolism and cardiopulmonary function during exercise, with aerobic performance tending to run higher in the follicular phase.

But a 2023 umbrella review from McMaster University in Frontiers in Sports and Active Living found no consistent influence of cycle phase on acute strength performance. This finding points to poor methodology as the main problem. Researchers broadly agree that women have been historically excluded from exercise science research, leaving a small data pool and wide individual variation.

The Karolinska Institutet ran a rigorous trial through 2025 testing whether cycle-based periodized training improves aerobic performance in trained women. Results are expected in 2026. That study could shift the conversation considerably. For now, cycle syncing has some support for strength periodization but isn’t yet settled science.

Which phase is best for strength training?

The follicular phase, roughly days 1 through 14 when estrogen rises, is generally considered best for strength training and higher-intensity cardio. The luteal phase is better suited to steadier work and recovery.

A February 2025 qualitative study in Frontiers in Sports and Active Living found recreational women consistently reported energy, motivation and strength as highest in the late follicular phase and around ovulation, with a clear drop after. The luteal phase is dominated by progesterone, which is catabolic and can blunt some of estrogen’s benefits. The January 2026 FENDURA project in the European Journal of Sport Science found modest differences in ventilation, heart rate and perceived exertion between phases in trained women, though the authors concluded overall session demands weren’t substantially altered by phase alone.

Are cycle-based workouts safer? What about ACL injury risk?

Elevated estrogen around ovulation increases ligament laxity, a documented ACL risk factor. A March 2025 review in Sports Health found the relationship between cycle phase and ACL injury risk is real but complex. The review noted neuromuscular coordination may matter as much as ligament flexibility, meaning strength and technique play a larger role than timing alone.

For recreational athletes, the practical takeaway is to pay closer attention to warm-up, landing mechanics and load during the ovulatory window if you’re doing high-impact or heavy lower-body work.

What if my cycle is irregular, I’m on birth control or I’m in perimenopause?

Traditional cycle syncing doesn’t cleanly apply for these groups, and the research is even thinner here than for naturally cycling women.

Hormonal contraceptives suppress the hormonal rhythm cycle syncing relies on. Perimenopause adds another layer: cycles become irregular, ovulation may not occur monthly, and hormone levels swing unpredictably. For both groups, tracking energy and adjusting based on perceived exertion and recovery markers is more practical than following a calendar-based plan.

Do cycle syncing apps actually work?

Apps are useful tracking tools, but they’re ahead of the science when it comes to specific workout prescriptions. Use their recommendations as starting points rather than rules.

The Harvard Apple Women’s Health Study noted in a May 2025 update that women who exercise regularly show lower all-cause mortality than male counterparts at equivalent activity levels. The broader signal: consistency beats perfect periodization. Prioritize sleep, nutrition and progressive overload regardless of phase, and use app data to notice your own patterns over time.

New Research Says Morning Exercise Before 8 A.M. Could Dramatically Lower Your Heart Disease Risk

Allison Palmer — Mon, 01 Jun 2026 17:56:59 +0000

A new study presented at the American College of Cardiology’s annual meeting points to a specific window, between 7 and 8 a.m., as the time most strongly linked to better heart and metabolic health. For anyone who’s wondered whether the when of a workout matters as much as the workout itself, the answer just got a lot more interesting.

The research tracked nearly 15,000 people, minute by minute, for a full year. The pattern it found is hard to ignore.

A surprising new look at how exercise timing affects your health

Researchers analyzed Fitbit data from 14,489 participants in the NIH’s All of Us study, watching for stretches of elevated heart rate lasting 15 minutes or longer. They then compared exercise timing against five cardiometabolic conditions, and morning exercisers came out ahead across every one.

They were 31% less likely to have coronary artery disease, 18% less likely to have high blood pressure, 30% less likely to have Type 2 diabetes and 35% less likely to be obese. The 7 to 8 a.m. slot tied to the lowest odds of heart disease specifically.

One important note: this is an association, not a proven cause. Hormones, sleep quality and genetics all likely factor in. But the link held regardless of how much total activity participants logged, which is what gives it real weight.

Why morning exercise is better for your heart and metabolism

The leading theory connects to your circadian rhythm. Cortisol peaks naturally in the early morning, already priming your body for physical effort before the day gets going. Moving in that window may work with a system that’s already preparing to do exactly that.

Lead author Prem Patel of the University of Massachusetts Chan Medical School also noted that with roughly 1 in 3 Americans now wearing a fitness device, researchers can study workout patterns at a level of detail that simply wasn’t possible before. The minute-by-minute heart rate data is what gives this study its credibility.

What counts as morning exercise, according to researchers

Because the researchers measured elevated heart rate rather than gym attendance, morning exercise is broader than it sounds. A brisk walk to the train, a fast loop at school drop-off or 15 minutes of bodyweight movement before work all qualify if they get your heart rate up for a sustained stretch. You don’t always need a gym or a formal workout.

How to fit morning movement in when your schedule doesn’t allow it

For parents, shift workers and anyone whose mornings aren’t their own, the science still leaves room. A few options that work with real life:

Try exercise snacking. A 2025 study published in BMJ Sports Medicine found that short bursts of deliberate movement, like stairs, squats or a fast walk, significantly improve heart and lung fitness. Three or four one-to-five minute bouts before 8 a.m. can add up to something meaningful.
Use your commute. Getting off a stop early, parking farther away or taking the stairs all count toward that morning heart rate window.
Wake up 15 minutes earlier. Morning exercise intentions are more likely to stick than evening ones, partly because there’s less competing for the time.

And if evenings remain your only realistic option, lead researcher Patel was clear: any exercise beats none. The data makes a case for shifting earlier when it’s possible, not for scrapping a routine that’s already working.

Do You Have Poor Circulation? Here Are the Signs to Look for and Natural Ways to Improve Blood Flow

Allison Palmer — Sat, 30 May 2026 19:13:31 +0000

If your hands are always the coldest in the room and your legs feel heavy after a short walk, your body might be trying to tell you something. Poor circulation is one of the most-Googled health concerns right now, and most of it is more fixable than people realize.

The Wim Hof Method, which combines cold exposure and breathwork, is one of the more surprising ways researchers are exploring how to train your circulatory system. Here’s what to watch for and what actually helps.

What are the most common signs of poor circulation?

Cold hands and feet that stay chilly even in a warm room, numbness or tingling in the extremities, swelling in the legs or ankles and cramps in the calves while walking are the most common signs.

Fatigue and brain fog belong on the list too since circulation affects cognitive function alongside physical energy. Vascular surgeon Dr. Andrea Lubitz of Temple Health points to claudication, pain or cramping in the calves that forces you to stop walking, as one of the most important early warning signs of peripheral arterial disease. The Cleveland Clinic and NHLBI both recommend seeing a doctor if those symptoms are persistent rather than pushing through them.

How can you improve poor circulation naturally?

Exercise is the most evidence-supported starting point. Even a short walk after dinner makes a measurable difference. The 2026 AHA Dietary Guidance Statement is clear: regular movement paired with a nutrient-rich diet is the most reliable long-term support for vascular health.

A few other habits worth building in:

Stay hydrated. Dehydration thickens blood and slows everything down.
Quit smoking. It stiffens blood vessels and reduces oxygen in the blood.
Take movement breaks every 30 to 60 minutes. Blood pools in the lower limbs faster than most people realize.
Eat for circulation. Leafy greens, beets, citrus, garlic and berries all support healthy blood flow. Warming spices like ginger, turmeric and cayenne promote vasodilation and are easy to add to your morning routine.

Do cold showers actually help with circulation?

Yes. When your body hits cold water, blood vessels constrict and then open back up in a process called cold-induced vasodilation. An April 2026 meta-analysis of 80 studies found this response kicks in at an average of 7.9 minutes during cold water immersion. A January 2026 review in Frontiers in Physiology confirmed measurable cardiovascular benefits from repeated cold exposure.

Ending a normal shower with 30 to 60 seconds of cold water is a reasonable place to start. If you have a heart condition, high blood pressure or Raynaud’s disease, check with your doctor first.

Which holistic practices are worth trying for better circulation?

Massage stimulates blood flow mechanically and reduces muscle tension that can restrict circulation. Dry brushing with a natural-bristle brush before bathing promotes surface blood flow and lymphatic drainage.

Acupuncture has more direct research support: a study published in Anesthesia and Analgesia found it raises nitric oxide levels around needle sites, increasing local circulation. Slow diaphragmatic breathwork rounds the list out, activating the parasympathetic nervous system and supporting cardiovascular efficiency.

Persistent claudication, non-healing wounds and severe swelling are all reasons to see a doctor rather than rely on lifestyle changes alone. The habits above work best as a complement to professional care, not a substitute for it.

Why Actress Sara Rue Ditched the Gym in Favor of DIY Renovations (Exclusive)

lmaxbauer — Thu, 23 Apr 2026 18:30:44 +0000

Sitcom star Sara Rue recently traded her traditional Peloton workouts for power tools, transforming home renovation projects into health-boosting exercise sessions. Here, she talks exclusively to Woman’s World about the crafty ways she sneaks in workouts these days while doing home renovations in Cape Cod—and why she’s never felt better. And don’t miss what the research says about using functional exercises to turn your household chores into effective workouts too.

You watched Sara Rue grow up on your TV screen

You may recognize Rue as a smiling face on some of your favorite sitcoms. She’s worked in Hollywood since the age of nine with prominent guest roles on The Big Bang Theory, Two and a Half Men and Will & Grace. She also starred in her own show Less Than Perfect and alongside Reba McEntire in Malibu Country. More recently, she became a fan favorite in Netflix’s A Series of Unfortunate Events, and teamed up again with her former costar Nathan Fillion on The Rookie.

Fans know Rue has dealt with health and body image issues throughout her long career. Now, she’s discovered a wellness approach that makes her feel stronger and more empowered than ever. Here’s how the sitcom queen became the DIY home projects and creative fitness queen too.

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A cross-country move inspired a surprising wellness habit

When Rue, along with her husband and two daughters, moved from Los Angeles to Cape Cod a few years ago, she got interested in home improvement projects.

“I’m still the most proud of my laundry room renovation, because it was my first one,” she reveals. “The contractor quoted me $30,000 to basically gut a tiny 8×6’ room. It was insane, so I thought I’ll do it myself. I think my budget came in under $3,700 and I learned all these new skills!”

Since then, Rue has completed countless home reno projects: refreshing her deck, adding wood accent walls to a hallway and bedroom, wallpapering her entryway, creating a glam garage using free Facebook Marketplace cabinetry and building raised garden beds.

She replaced traditional workouts with crafty functional exercises

Through all that hauling, sawing and painting, Rue unlocked a creative way to burn calories, build muscle and boost her mood with her new hobby. And she couldn’t be happier. “I haven’t had time to do traditional exercise since I’ve been doing renovations. I was in Lowe’s recently, walking the aisles, and I got 3,000 steps,” she says with a laugh.

What are functional exercises? They are ones that model the everyday movements of life: lifting groceries, jogging to the mailbox, bending to empty the dishwasher, lunging to carry laundry up the stairs. All that movement adds up. It’s how people generations ago, before gyms existed, stayed fit by working in the fields and completing physical household chores.

Fitness legend Denise Austin explains, “Your muscles don’t know if you’re in a fancy gym or right in your own home.”

Why all movement counts as exercise

Rue explains it perfectly: “We’re conditioned to think exercise is when you step on a treadmill, step into a yoga studio or take a Pilates class. And the truth is, it’s all movement.” She adds, “I had to retrain my brain to give myself some grace.”

This way of staying active with creative home renovation projects is all part of her philosophy to “Rue-It-Yourself”—like “do-it-yourself.” And she’s never felt more empowered.

She teases, “Yes, I love to Rue-It-Myself. I just opened a pro account at Home Depot under Rue-It Myself!”

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How you can start your own functional fitness routine today

Want to try it for yourself? Here are some examples of functional exercises Rue does during home projects:

Squats (floor work): Rue doesn’t have a traditional workshop, so she says, “The amount of squatting I’m doing on the floor, hammering things in—that’s a good workout.”

Heavy lifting (rocks and materials): “I built this little rock wall. And I can tell you that I have never been so sore and tired from any traditional exercise as I was the day after moving rocks. I was really spent.”

Reaching and climbing (wallpapering and painting): She often climbs ladders installing wallpaper. “The type of sore you get from holding your arms up over your head—I can feel it in my body.”

Speed walking (shopping): To get her heart rate up, Rue often runs through big box stores collecting supplies. She’ll speed walk to the correct aisle, stand to pick out the perfect screw or lightbulb, then speed walk to the next spot on her shopping list. “There’s a lot of stop and start,” she says. “So I do try to move fast in the moments when I move.”

Interval training (stop-start movements): Could that fast-slow, fast-slow walking pattern mimic fitness intervals? Rue gushes, “I would love for that to be true!”

How creative fitness helps mental health too

Rue started renovating as a creative outlet, but she stuck with it for the mood-boosting side benefits. “Home projects do the same thing for me mentally as a 30-minute speed walk around the neighborhood. It clears my mind. I’m focused on something that I find super satisfying.”

“At the end of the day, I’m just trying to create pretty spaces, because there is a lot of chaos right now in the world, and so many things that are outside of our control.” But she can control sanding a piece of wood and nailing it in place.

That sense of accomplishment is exactly what makes functional exercise so powerful for mental health. Rue says it allows her to “make a teeny, tiny, little piece of the world beautiful and calm.”

For busy women juggling multiple responsibilities, Rue’s approach offers a realistic solution. “All of us have so little time, especially those of us who are parents. So I think, how can I spend that time keeping my body moving to stay healthy? It’s about finding that balance.”

Embracing the shift toward functional movements

Does housework really count as exercise? The science says yes. This form of non-traditional exercise has a name. It’s called NEAT (non-exercise activity thermogenesis), the energy expended from non-exercise activities like scrubbing the shower or mowing the lawn. Research shows that cleaning a whole house can equate to two HIIT workouts, burning around 1,300 calories in four hours. And a BMC Public Health study categorized housework as moderate-to-vigorous physical activity that can make up 35 percent of a person’s weekly exercise routine.

What’s next for Sara Rue?

Rue isn’t slowing down anytime soon. Fans can follow along on her next fixer-up home renovation (where she hopes her parents can stay when they visit) on social media. She’ll be replacing the fireplace mantel, learning to retile a shower (“Demo-ing it first is the fun part!”) and giving the kitchen a little, affordable facelift with stick-on backsplash tiles (“Because renovations are so expensive right now”). Her ultimate goal with her handy hobby: “It’s basically just a way to lure all the people we love to Cape Cod!”

Now it’s your turn. Get inspired to finish that home repair or closet decluttering project you’ve been dreaming about. Start making your daily movements work harder for you!

Vanna White Reveals the Workout That Sculpts Her Arms at 69 (Exclusive)

Carissa Mosness — Fri, 17 Apr 2026 14:30:23 +0000

Vanna White is opening up about her super easy workout routine. In a recent interview with Woman’s World magazine to promote Wheel of Fortune WishMaker, an initiative designed by the Make a Wish Foundation to help grant wishes to children facing serious illnesses, the 69-year-old Wheel of Fortune co-host shared what she does to keep in shape. She also shared what a normal day in her life looks like—and it might not be what fans think. Read on for more.

Vanna White reveals the workout routine she uses to stay healthy

We know that building muscle mass is one of the most important things that we can do, especially when it comes to combatting sarcopenia, or age-related muscle loss. White knows this, which is why she says lifting weights is the key to her workout routine.

“I exercise all the time because I have to wear a different dress every single day, and I need to fit into those dresses. A lot of them are sleeveless, too, so I really concentrate on my arms, because they’re always exposed. So I like to lift 10-pound weights,” White says. “I also do Peloton and Pilates.”

The game show co-host added, “I exercise on a regular basis and try to eat well most of the time.”

She auctioned off one of her iconic dresses for charity

Speaking of sleeveless dresses, one of the more memorable ones White wore was a custom Bob Mackie dress, which was recently sold at auction to raise money for the Wheel of Fortune WishMaker campaign.

“I mean, Bob Mackie, what an icon, right? It was such an honor to work with him, and he was so nice and kind and so talented,” White exclaims. “So it’s actually the dress that I wore on the show that we’re auctioning off. It’s very special. He is one of the most incredible designers I’ve ever worked with.”

Vanna White opens up about filming ‘Wheel of Fortune’

Wheel of Fortune might air every weeknight, but according to White they don’t film each day. In fact, sometimes they film multiple episodes at once.

“In all these years, it really hasn’t changed. I show up in the morning, around seven o’clock. We normally do a little fitting to try dresses on, not necessarily for that day, for future shows; I go into hair and makeup, then we start our first show—we do five or six shows that day—and I go home,” White says.

White has been co-hosting the show with Ryan Seacrest, 51, since shortly after Pat Sajak left the show in June 24 after 41 seasons.

“Ryan and I have been friends for over 20 years, so when he stepped into this position, it was like a good friend,” White shares. “We’ve never worked together, but we’re both from the south, and we both are the same kind of person, so we have just bonded. We work off of each other. He’s professional, he’s kind, he’s hard working and it’s great to work with him.”

Wheel of Fortune airs every week nigh—check your local listings for the exact time. It’s also available to stream on Hulu and Peacock.

Ready for more? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Denise Austin’s ‘Ab Zipper’ Hack Works Like Internal Spanx To Slim Your Waist

Allison Nemetz — Sun, 08 Mar 2026 15:00:10 +0000

Wish you could have Denise Austin’s abs? She’s here to help, and you won’t believe how easy her secret is! The 69-year-old fitness icon is sharing one of her favorite and easiest techniques for sculpting a strong core—and it doesn’t require a single crunch or plank. You can do it while puttering around the house or grocery shopping. And it’s a perfect addition to the gentle walking regimen Denise recommends for women over 50.

“I always tell people to ‘zip up’ your abs while they’re walking,” Austin reveals. “Think about pulling in the abdominals, the muscles in your core, with a big zipper. The more you practice zipping up your abs, the more naturally they’ll stay that way!”

This deceptively simple technique—called the “abdominal drawing-in maneuver” by scientists—is like giving yourself internal Spanx that keep your deepest core muscles strong and engaged throughout the day.

The science behind the squeeze

While Austin’s advice for getting stronger ab muscles might sound too easy to be effective, science backs her up. A comprehensive review published in the Journal of Bodywork and Movement Therapies confirmed that drawing your navel inward while maintaining a neutral spine and normal breathing is “a highly effective strategy for activating the TrA muscle and improving core stability.”

The TrA, or transversus abdominis, is your deepest abdominal muscle, wrapping around your midsection and naturally holding you in and up. When activated properly, it provides crucial support for your lower back, improves posture and creates that toned, pulled-in appearance so many of us desire. The study analyzed 16 research papers involving 833 participants and found that this simple technique consistently activated this muscle group with remarkable effectiveness.

Why Denise Austin’s ab move beats crunches and eases back pain

Unlike core exercises that primarily target superficial abdominal muscles, Austin’s zip-up technique engages the deep stabilizing muscles that truly transform your midsection. These muscles work constantly to support your spine and maintain proper posture, which means strengthening them delivers benefits that extend far beyond aesthetics. Certified fitness expert Theresa Rowe, host of the nationally syndicated workout show Shaped By Faith, agrees. “For women who sit for long periods, this is a safe way to begin reconnecting with muscles that may not be firing properly,” she notes.

It can also help with one of the most uncomfortable health issues we experience as we age. The research revealed that this approach is particularly valuable for women experiencing lower back discomfort. Why? Dysfunction in these deep abdominal muscles often causes instability and achiness at the bottom of the spine. By regularly practicing this drawing-in motion, you’re essentially retraining your core to provide better spinal support throughout all your daily activities. Not only does this ease discomfort, it can prevent injury. “Everyday movements like walking, lifting groceries, climbing stairs and getting out of a chair become safer,” notes Rowe.

How to master Austin’s ab-zipping technique

Getting started is refreshingly simple. Begin by standing or sitting with good posture, keeping your spine in a neutral position—not arched or rounded. Good posture is essential. If the chest collapses forward, the core cannot fully support the spine. “The engagement should feel supportive, not rigid,” says Rowe. Take a normal breath, then gently draw your belly button inward toward your spine, as if you’re zipping up a tight pair of jeans. The key is to maintain normal breathing while holding this gentle contraction.

As you incorporate this technique throughout your day, Austin says your core muscles develop the endurance and muscle memory to maintain better activation automatically. (How healthy is your waist size? Find out here.)

Start by holding the contraction for 10 to 15 seconds at a time, repeating several times throughout the day. As it becomes more natural, you’ll find yourself maintaining this engaged core position for longer periods without even thinking about it.

The anytime, anywhere ab firmer

What makes Austin’s approach to stronger, more sculpted abs is so brilliant is its accessibility. You don’t need special equipment, a gym membership or even workout clothes to trim your waist. Whether you’re walking through the mall, standing at the kitchen counter or sitting in a meeting, you can be strengthening your core. (Want more seated workout moves from Denise? We got ‘em.)

For women juggling busy schedules, this Denise Austin abs technique offers a practical solution to fitting fitness into everyday life. Instead of finding extra time for ab workouts, you’re transforming ordinary moments into opportunities for core strengthening—exactly the kind of sustainable, realistic approach that Austin has championed throughout her legendary career.

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Helen Mirren's 12-Minute Military Workout for Women Over 50

Cailey Griffin — Tue, 27 Jan 2026 22:00:00 +0000

At 80, Helen Mirren radiates strength, grace and vitality on screen and off—and she’s sharing the surprisingly simple secret behind her fitness. The celebrated actress, who has captivated audiences since the 1960s, swears by a military-inspired workout that requires zero equipment, zero gym time and just minutes a day. Even better? It was designed specifically for women, and you can start it right in your living room today. Below, discover the 12-minute Royal Canadian Air Force routine Mirren has relied on for years, plus expert-approved moves you can try right now

What is the Royal Canadian Air Force women’s exercise program?

“The Royal Canadian Air Force (RCAF) women’s exercise program comes from a series of short daily routines developed in the late 1950s by the RCAF’s Director of Physical Fitness,” explains Sarah Cash Crawford, PT, DPT, COMT, CMTPT, founder of Anchor Wellness & WAVE Physical Therapy & Pilates. “The most well-known versions are the 5BX (Five Basic Exercises) for men and the XBX (Ten Basic Exercises) for women.”

Unlike some workouts that require pricey studio time, Crawford says this exercise program was designed without the need for additional intervention.

“The goal wasn’t aesthetics or athletic performance,” says Crawford. “It was baseline physical readiness. The military needed a simple, time-efficient way to keep service members strong, mobile and conditioned without gyms or equipment, often in remote locations. The women’s program was designed to maintain joint mobility, preserve basic strength, support cardiovascular fitness and reduce injury and deconditioning.”

HelenMirren’s philosophy on health and aging

In a 2025 interview with The Times, Mirren shared that she’s reframed aging away from something to worry about.

“Whatever you may think about ageing, it’s something we must all try to embrace rather than fear,” she said.

While discussing the role exercise plays in her life, she also acknowledged that what works best can look different for everyone.

“It doesn’t have to be joining a gym,” Mirren told The Times. “It can be small changes like taking a short walk or practising yoga, which I still enjoy.”

And while she switches up her workout routine, her widely known go-to is the Royal Canadian Air Force workout. According to a 2014 interview with Hello! magazine, it’s been her staple for years.

“It is the exercise I have done off and on my whole life,” she explained, “It just very gently gets you fit. Two weeks of doing it and you think, ‘Yeah, I could go to the gym now.’”

Helen Mirren’s Royal Canadian Air Force workout routine

The Royal Canadian Air Force women’s program consists of 4 charts with 10 exercises that gradually increase in difficulty—which means you can start exactly where you are and progress at your own pace. Mirren has found her sweet spot and stays there, proving you don’t have to push to advanced levels to reap the benefits.

“It is an exercise regime that starts from very low and easy, then if you follow it through it can become quite difficult,” Mirren told Women’s Weekly per Women’s Health. “I’ve never gotten past the second level, but it’s a nice little exercise programme.”

“The early charts of the RCAF women’s program emphasize foundational movements, not advanced conditioning,” explains Crawford. “You typically see gentle spinal mobility (flexion, extension, rotation), bodyweight leg work (squats or squat-like patterns), upper body pushing and pulling, low-load core engagement [and] light cardiovascular movement (marching, step-backs [or] jumping alternatives). These charts are set up to target specific musculature that contributes to power and endurance, including the hips and thighs, trunk and postural muscles, shoulders and arms and lastly the balance systems. It’s very ‘use it so you don’t lose it.’”

3 at-home exercises inspired by Mirren’s RCAF routine

Ready to bring Mirren’s approach into your own home? Crawford has created a simple, beginner-friendly routine inspired by the exercises Mirren swears by. Here’s your step-by-step guide to getting started:

Sit-to-stand

Why it helps: Crawford says sit-to-stand, or chair squat, exercises build functional leg strength and support bone health.

How to do it: “This can be done by sitting on a chair with feet hip-width apart, standing up using the legs and then slowly sitting back down,” says Crawford. “If needed, armrests can be used for support or the seat height can be raised with pillows.”

Frequency: “Aim for 10 to 15 repetitions, one to two sets, most days of the week.”

Standing march

Why it helps: Crawford says standing march exercises help build balance, hip strength and coordination.

How to do it: “Standing tall, lift one knee at a time as if marching in place,” says Crawford. “For added safety, hold onto a counter or chair, and reduce the height of the lift if balance feels unsteady.”

Frequency: “This can be performed for 30 to 60 seconds daily.”

Wall push-ups

Why it helps: Crawford says wall push-ups are a great way to build upper-body and core strength without placing stress on the spine.

How to do it: “With hands on the wall at chest height, bend the elbows to bring the chest toward the wall, then press back to standing,” says Crawford. “Standing closer to the wall makes the movement easier, and it can later be progressed to a countertop if appropriate.”

Frequency: “Aim for eight to twelve repetitions, one to two sets, three to five days per week,” says Crawford.

The beauty of Mirren’s approach? It proves that staying strong, mobile and active doesn’t require expensive equipment, complicated routines or hours at the gym. Just a few minutes a day of intentional movement can help you feel more confident, capable and ready for whatever life brings.

An earlier version of this article was written by Jess Catcher

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

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