Health Blog - Blog Posts

4theitgirls masterlist

workout posts

🎀 30 day workout plan

🎀 “how much exercise should i be doing?”

🎀 ab & core workouts

🎀 all about mobility

🎀 all about yin yoga

🎀 barre workouts

🎀 beginner guide to pilates

🎀 beginner pilates routines

🎀 cardio routines

🎀 christmas-themed workouts

🎀 december 2024 workout plan

🎀 fitness tips from adriana lima

🎀 full body workout routines

🎀 lower body workout routines

🎀 mat workouts

🎀 mat workouts pt. 2

🎀 non-yoga stretch routines

🎀 november 2024 workout plan

🎀 pilates routines

🎀 standing workout routines

🎀 tone and flexibility workout routines

🎀 workout plan for beginners

🎀 workouts and stretches for your period

🎀 workouts and stretches you can do in bed

🎀 workout youtube channels

🎀 workout youtube channels pt. 2

🎀 yoga routines

study posts

📖 study like blair waldorf

📖 study like elle woods

📖 study methods

📖 study like paris geller

📖 ways to romanticize school

📖 ways to stay organized in school

📖 youtube channels for study motivation

bookish posts

🍵 november 2024 book journal

🍵 youtube channels for the book girlies

miscellaneous posts

🍸 a guide to blair waldorf

🍸 christmas gift ideas

🍸 cycle synching

🍸 how to build a routine

🍸 it girl spring cleaning

🍸 it girl youtube channels

🍸 it girl youtube channels pt. 2

🍸 productive ways to fill your notebooks

🍸 productivity apps for self improvement

workout & stretch routines for your period

8 minute de-bloating stretch routine by gloria song

10 minute yoga for periods by hailey c.

12 minute slow workout for pms by madfit

15 minute full body workout for pms by ballet thera fit

15 minute pms/period stretch by mady morrison

15 minute period & pms stretch by mizi

20 minute lower back workout & stretch by bigsis

20 minute pilates to reduce period pain by pilatesbodyraven

20 minute period/pms workout & stretch by emi wong

20 minute yoga for pcos & hormones by akshaya agnes

20 minute yoga for your period by akshaya agnes

25 minute mat pilates for your period by pilatesbodyraven

27 minute low impact mat workout for period by cbc life

30 minute pms workout by bigsis

30 minute pilates for pms/period by eleni fit

30 minute period pain relief yoga by yoga with kassandra

30 minute yoga during periods by akshaya agnes

30 minute yoga for period pain & cramps by boho beautiful yoga

full body workout routines

with weights

30 minute full body dumbbell workout by bigsis

30 minute muscle up & fat down by bigsis

30 minute full body pilates style sculpt by madfit

30 minute toning & strength by madfit

30 minute full body strength by madfit

30 minute full body sculpt by madfit

30 minute full body dumbbell workout by madfit

30 minute all standing dumbbell workout by mizi

30 minute full body sculpt by madfit

30 minute sculpt & strengthen by fitbymik

30 minute dumbbell strength x pilates by fitbymik

30 minute dumbbell strength & pilates by fitbymik

30 minute full body build & burn by squatcouple

40 minute full body dumbbell workout by mizi

40 minute full body hourglass workout by olivia lawson

40 minute killer strength by growingannanas

45 minute cardio & strength by eleni fit

45 minute hourglass dumbbell workout by olivia lawson

45 minute full body strength by madfit

50 minute full body dumbbell workout by bigsis

without weights

25 minute kpop idol body workout by lena snow

30 minute full body fat burn by emi wong

30 minute dancer sculpt by madfit

30 minute small-space friendly full body workout by madfit

30 minute full body workout by madfit

30 minute full body hiit by madfit

30 minute full body hiit by madfit

30 minute stretch & tone by madfit

30 minute stretch & tone by madfit

30 minute full body hourglass workout by lena snow

30 minute full body sculpt by madfit

30 minute low impact full body sculpt by madfit

30 minute hourglass workout by mizi

40 minute full body build & burn by squatcouple

45 minute full body fat burn by emi wong

50 minute full body workout by april han

1 hour full body fat burn by emi wong

1 hour full body workout by mizi

1 hour full body workout by caroline girvan

1 hour full body workout by caroline girvan

workouts & stretches you can do in bed

* youtube channel dayana wang has tons of short bed workouts!

5 minute stretch by eylem abaci

5 minute yoga by yoga with kassandra

6 minute stretch by pamela reif

8 minute de-bloating stretch by gloria song

10 minute abs by emi wong

10 minute abs & thighs by emi wong

10 minute sitting upper body by emi wong

10 minute stretch by emi wong

10 minute sitting back workout & stretch by emi wong

10 minute stretch by emi wong

10 minute abs by emi wong

10 minute upper body workout & stretch by emi wong

10 minute stress & headache relief stretch/massage by emi wong

10 minute sitting arm workout by hailey c.

10 minute yoga by yoga with kassandra

10 minute yoga stretch by yoga with bird

10 minute yoga by jess yoga

12 minute full body by vicky justiz

14 minute full body by roberta’s gym

15 minute leg workout & stretch by emi wong

15 minute full body by hailey c.

15 minute legs by emi wong

15 minute lower abs by mizi

15 minute stretch by blogilates

15 minute yoga by boho beautiful yoga

20 minute abs & legs by emi wong

24 minute full body by roberta’s gym

30 minute yoga by yoga with kassandra

all about mobility

what is mobility & how is it different from flexibility?

mobility is the ability of the joints to move through their full range of motion, while flexibility is the ability of the muscles to temporarily stretch.

why do mobility training?

there are many different benefits of mobility training, including:

increased flexibility

reduced risk of injury

improving joint & muscle health

improving range of motion

improving posture

gaining muscle strength

balance & stability

reducing pain & stiffness in the body

when should i start?

now! there’s a common misconception that you shouldn’t need mobility training until you are in your later years and your mobility starts to decline, but mobility training is useful no matter your age. in fact, the sooner you start, the less mobility & joint problems you will experience as you age.

how often should i train mobility?

mobility training is safe and beneficial to do daily, but ideally, you should try to train mobility at least 5 times per week for at least 5-10 minutes each time.

routines:

10 minute mobility workout by growingannanas

10 minute mobility for neglected joints by julia.reppel

15 minute daily mobility routine by julia.reppel

15 minute mobility stretch by growingannanas

20 minute slow mobility & stretch by julia.reppel

20 minute full body mobility warm up by leanbeefpatty

20 minute spinal mobility by julia.reppel

20 minute mobility workout by julia.reppel

20 minute rest day mobility flow by julia.reppel

20 minute pilates x mobility by julia.reppel

20 minute full body mobility by julia.reppel

25 minute full body stretch & mobility by madfit

25 minute mobility workout by julia.reppel

25 minute yoga for mobility by jess yoga

25 minute rest day mobility by julia.reppel

25 minute low impact mobility workout by julia.reppel

25 minute mobility workout by marie steffen

30 minute full body primal mobility by julia.reppel

30 minute primal mobility workout by julia.reppel

30 minute mobility yoga for athletes by charlie follows

30 minute beginner-friendly mobility flow by julia.reppel

30 minute mobility workout by fitness__kaykay

30 minute active recovery workout by heather robertson

30 minute core strength & shoulder mobility by heather robertson

35 minute yoga fusion workout by heather robertson

40 minute mobility & dynamic stretching by heather robertson

40 minute abs & hip mobility by heather robertson

40 minute core strength & back mobility by heather robertson

40 minute core strength & mobility by heather robertson

40 minute core & shoulder mobility by heather robertson

40 minute abs & mobility by heather robertson

44 minute core & full body mobility by heather robertson

my MOVEmber workout plan

start date: friday, november 1

⋆ ˚｡⋆୨୧˚ ♡ ˚୨୧⋆｡˚ ⋆ ⋆ ˚｡⋆୨୧˚ ♡ ˚୨୧⋆｡˚ ⋆ ⋆ ˚｡⋆˚୨୧

day 1: 30 minute pms & menstrual pain workout + 20 minute lower back workout & stretch

day 2: 44 minute core & mobility

day 3: 30 minute pilates

day 4: 30 minute walking cardio + 15 minute stretch

day 5: 45 minute yoga

day 6: 30 minute full body strength + 10 minute stretch

day 7: 35 minute pilates x mobility

day 8: 30 minute hiit + 10 minute stretch

day 9: 45 minute yoga

day 10: 30 minute pilates

day 11: 30 minute full body + 20 minute yoga

day 12: 40 minute mobility & dynamic stretch

day 13: 30 minute cardio + 25 minute yoga

day 14: 1 hour yoga & breathwork

day 15: 30 minute full body strength + 20 minute stretch

day 16: 30 minute stretch

day 17: 30 minute yoga hiit fusion

day 18: 45 minute power pilates

day 19: 30 minute hiit + 20 minute full body + 10 minute stretch

day 20: 30 minute yoga

day 21: 30 minute full body + 10 minute stretch

day 22: 30 minute hiit + 25 minute stretch

day 23: 45 minute yoga

day 24: 30 minute mobility & strength

day 25: 45 minute strength & cardio

day 26: 30 minute stretch

day 27: 30 minute slim leg workout + 15 minute slim leg stretch

day 28: 30 minute pilates core

day 29: 30 minute hiit

day 30: 1 hour yoga

how much exercise should you do per week for maximum health benefits?

note: while getting enough of different types of exercise is important, as different types of exercise bring different primary benefits, the most important thing is that you are moving your body! don’t feel pressured to do a strict amount of cardio per week if you don’t like cardio, especially if you are new to exercise. this goes for any other type of exercise. it’s totally okay to do the exercise you enjoy doing, as long as you are doing it!

how much cardio should you be doing?

while this may differ according to your personal health, conditions you may have, your goals, etc. (as with any other form of exercise), the general advice given by professionals and the American Heart Association is at least 75 minutes of vigorous aerobic activity or 150 minutes of moderate aerobic activity per week. if we are going with 150 minutes per week, this would mean at least 21 minutes per day, or 30 minutes 5x per week. this schedule may vary depending on your schedule, but the overall goal is 75 or 150 minutes per week!

how much strength/weight training should you be doing?

while different professional sources have varying opinions on this, the most common advice is 60-90 minutes per week. if we are using 90 minutes per week, this would equal to 13 minutes per day, 18 minutes 5x per week, or 30 minutes 3x per week.

how much yoga/stretching should you be doing?

it is important to at least include a short cool down stretch after your workout to prevent injury and reduce soreness, but when it comes to yoga, it is recommended that you include at least a 1 hour session 3x per week, although doing a bit each day is considered ideal. using the guide of 3 hours per week, this would equal 26 minutes per day, 36 minutes 5x per week, or 60 minutes 3x per week.

how much pilates should you be doing?

while many do not include pilates in their routine or do not consider it necessary, i and many others find it incredibly beneficial due to its ability to work the smaller muscle groups that weight training usually does not. it is generally recommended that you do a 45 minute session 3-4x per week. this would also equal 19 minutes daily if you prefer to split it that way.