Having dislocated my shoulder multiple times in my 20s, I am quite familiar with the delicate group of muscles know as the rotator cuff since these are the muscles that help keep the joint intact.  Made up of four muscles, the rotator cuff stabilises the shoulder, which is a really mobile and complex ball-and-socket joint.  When working out, chances are low you think about these muscles since they don't really bulk up or add definition to your shoulders.  Ahhh, but you should!  They can be prone to overuse injuries, especially if you have tight pecs, which can compromise the shoulder joint, or do a lot of activities that involve overhead movement with force, like tennis, swimming, and weight lifting.  Here are a few moves you can do to keep your rotator cuff supple and strong.

 

Rotator Cuff Stretch

This sassy position stretches the rotator cuff.  If you swim regularly, this is an important stretch to add to your fitness routine because a tight muscle can't properly do its job.

• Standing tall with your core engaged, place the outside of your left wrist at your waist.  Your palm will be up, and your fingers will be pointed backward.
• Take hold of your left elbow with your right hand and gently pull your left elbow forward.
• Hold this stretch for 20 seconds, then switch sides.  Repeat once more on each side.

 

Scarecrow With Back Lunge

Holding a lunge tones the leg, while the scarecrow motion works the rotator cuff.  Since these muscles are not large, working them with no to low weights is safer for the joint.  This is a great exercise to use as a shoulder warm up before doing planks, push-ups, and overhead presses.

• Step your left leg back into a deep lunge, making 90-degree angles with both knees.
• Raise your arms out to the side until your upper arms are parallel to the ground.  Bend your elbows to 90 degrees, making a loose fist with your hands.
• Hold the lunge as you rotate your upper arms forward to bring your fists to the floor;  then rotate the upper arm backward to bring the fists up.  Do not lower or raise your upper arms;  keep them parallel to the floor.  This completes one rep.
• Do 15 reps, then lunge with your right leg back for 15 more reps to complete a set.  Aim to do two sets.

 

Bent-Over Row

This exercise is great for working the upper back and opening the chest, two things that will help maintain the health of your shoulder joint and rotator cuff.

• With a pair of dumbbells and your feet hip-width distance apart, bend at the waist.  Keep your back parallel to the floor with a neutral spine, not rounded.
• With a slight bend in your knees, hold your arms and the dumbbells extended out in front of you.
• Engage your abs and squeeze your shoulder blades together as you bring the weights to your torso.  Be sure to keep your elbows in and pointed upward.
• Slowly lower the weights back to the starting position to complete one rep.
• Do two to three sets of 12 reps.

 

Reverse Fly

Since tight pecs can compromise the shoulder joint, the reverse fly helps balance your upper body by strengthening your back.  To protect your shoulder joints, use lighter weights than you do for a reverse row.

• Holding a dumbbell in each hand, stand with knees slightly bent.  Keeping your back flat, bend forward at the hip joint.  Rotate your palms up to open the shoulder joint.
• Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together.  Then with control, lower the dumbbells back to your starting position.
• Do two to three sets of 12 reps.

Enjoy your treadmill runs, everyone, because the gym is about to get really crowded.  As in opening day of Star Wars crowded, causing you to wonder why you even showed up to sweat in the first place.  Before you throw in the towel and let the new January crowd of gym-goers deter you, take a look at these tips from the people who know best:  fitness directors of gyms.  Armed with their insider knowledge, you'll find that it's still possible to get in a great workout despite the insane crowds.

 

Before You Go:  Have a Plan

Before you even step into the gym, set yourself up for success.  Make sure you've packed everything you need (forgetting socks, sports bras, and hair ties is more common than you think).  Word of warning:  the gym is really crowded in the beginning of the year, so make sure you know exactly what you plan to do once you're there.  There's nothing worse than walking around aimlessly only to find out everything is taken once you decide on your workout.  Going back to the crowded part, also make sure you have a backup plan in case the machine you want is occupied or you can't find any free weights to use.

 

All Packed?  Here's the Best Time to Go

If a room full of sweaty people freaks you out or you just want to make sure the trusty treadmill will be available to you, avoid peak times.  "To beat the crowds, work out during lunch.  The biggest crowds will be between 6 p.m. and 8 p.m., followed by the morning rush from 6 a.m. to 8 a.m.," said Mike Spiegel, East Coast regional director of fitness for Crunch Gym.  If a midday workout is out of the question, try heading there later in the evening when the postwork crowd is wrapping up.

 

But Wait, What If Peak Times Are the Only Times I Can Go?

Don't let a crowded gym scare you away from a good workout — though you may have to compromise a little.  If the lines for the elliptical and treadmill machines resemble the kind of lines you see at Disneyland, take a hard pass.  Instead, use machines most people neglect, like the rowing machine or Spin bikes.  Another insider tip came to us from Breann Mitchell, regional fitness director of The Bay Club.  "Do your homework!  If your favorite weight machine is always in use, look up free weight exercises that work the same muscles and get your reps in that way." If the gym is at peak capacity and you can't even get your hands on a pair of weights, stake out some space and give no-equipment bodyweight exercises a go.

 

Good Advice, but Even the Rowing Machine Has a Line

"Skip the machines and check out the group exercise classes," says Mitchell.  "Most gyms offer a variety for all fitness levels." Much like your approach to cardio machines, you'll want to exercise patience and compromise with classes.  If your favorite Tabata class is full, be open to the aerial yoga class being offered at the same time.  The one upside of classes is that they have hard start and stop times, which makes planning easier.  Try to show up for a class 10-15 minutes early to increase your chances of getting a spot, and for those days you are really in a rush, don't be afraid to leave class a little early — just be respectful of your fellow gym-goers and exit the class as quietly as possible.

 

Tried That, but the Classes Are PACKED

At the end of the day, you don't need a machine or teacher to help you exercise.  Find a spot on the floor or in the weight room and do your own thing.  Spiegel recommends it, in fact.  "Cardio isn't where it's at.  The machines aren't where it's at," he told us.  "For amazing results, I highly recommend 'Iron Cardio,' which is my nickname for kettlebell training.  The kettlebell is one of the best tools to accomplish an excellent base of fitness.  If improved strength and conditioning, building lean muscle, burning fat, and getting workouts done with maximal efficiency in minimal time is of interest to you, look no further than the kettlebell." Spiegel stressed that to avoid injury, it's important to master the basics of using kettlebells.  Get started with this basic kettlebell workout that you can even do at home.

 

Still Can't Find a Spot?  Splurge a Little and Book a Trainer

Both of the experts we spoke to said that if all else fails, book yourself a session with a personal trainer.  Doing so provides an excellent personalized workout with a dedicated space and access to equipment.  You can also inquire on small group training classes, said Spiegel.  "Small group training affords many of the benefits of personal training, without the hefty price tag," he said.  "You will get an experience that is much more personalized than large group fitness classes yet offers a similar sense of community.  Most importantly, small group training is fun."

 

Workout Is Done ... but the Shower Situation Is Out.  Of.  Control

Congratulations!  You've made it through the craziness of the gym only to be faced with the insanity of the locker room.  While cutting the line is not encouraged, there are ways to get in and out of there as quickly as possible.  From wearing clothing that's easy to change in and out of to mastering the art of dry shampoo, these time-saving locker-room hacks will make you the most efficient person at the gym.

This year saw a revived interest in impressive hip-hop routines, energetic Zumba classes, and ballet-inspired workouts — proving once and for all that Jane Fonda was on to something.  If you've been meaning to shop for your friend who's always like, "I can't — I have dance," we've rounded up the prettiest gifts that are sure to please.

 

1. North Face Gym Duffel Bag

The North Face Apex Gym Duffel Bag ($74)

 

2. ASOS Pink Jersey Knot Turban Headband

ASOS Pink Jersey Knot Turban Headband ($7)

 

3. Free People Activewear Shrug

Free People Activewear Shrug ($40)

 

4. Athleta Bella Half Toe Socks

Bella Half Toe Socks ($16)

 

5. Manduka Hand Towel

Manduka eQua Hand Towel ($16)

 

6. Tangle Teezer Compact Styler

Tangle Teezer Compact Styler ($14)

 

7. Aveda Foot Relief Cream

Aveda Foot Relief Cream ($10)

 

8. Zella Knit Socks

Knit Toeless Socks ($36)

 

9. Lands' End Duffel Bag

Lands' End Everyday Duffel Bag ($44)

 

10. Hammered 2 Prong Hair Pin

2 Prong Hair Pin ($16)

 

11. Lancome Lip Perfector in Rose Ballet

Lancome Dewy Color Lip Perfector in Rose Ballet ($24)

 

12. Lululemon Reflective Bag

Lululemon Om the Day Reflective Bag ($138)

 

13. Earth Therapeutics Foot Massager

Earth Therapeutics Reflex Foot Massager ($10)

 

14. Dr. Hauschka Rose Deodorant

Dr. Hauschka Rose Deodorant ($20)

 

15. Capezio Premiere Tap Shoe

Capezio CG09 Premiere Tap Shoe ($84)

 

16. ToeSox Bellarina Gripper Socks

ToeSox Bellarina Half Toe Gripper Socks ($16)

 

17. BKR Glass Water Bottle in Tutu

BKR Glass Water Bottle in Tutu ($45)

 

18. Moon Dust Yoga Sock

Moon Dust Yoga Sock ($18)

 

19. FP Movement Bra

FP Movement Black Moon Bra ($58)

 

20. Gaiam Hand Towel

Gaiam Thirsty Yoga Hand Towel ($12)

 

21. Nike Air Max Thea Sneakers

Nike Women's Air Max Thea Running Sneakers ($56)

 

22. Anthropologie Hair Ties

Anthropologie Hair Ties ($25)

 

23. Zella Skirted Leggings

Zella Layer Me Up Skirted Leggings ($58)

 

24. Band-Aid Activ-Flex Adhesive Bandages

Band-Aid Activ-Flex Adhesive Bandages ($9)

 

25. Capezio Slip-On Jazz Shoe

Capezio Freeform Slip-On Jazz Shoe ($48)

 

26. Missguided Active Cross Back Slogan Sports Bra

Missguided Active Cross Back Slogan Sports Bra ($27)

 

27. Beyoncé Flash Tattoos

Beyoncé Flash Tattoos Pack ($14)

 

28. Oribe Wave and Shine Hairspray

Oribe Apres Beach Wave and Shine Hairspray ($39)

 

29. FP Movement Lace Stirrup Tight

FP Movement Lace Stirrup Tight ($78)

 

30. Ballet Beautiful Satin Ballet Slippers

Ballet Beautiful Satin Ballet Slippers ($120)

 

31. Kikkerland Portable Speaker

Kikkerland Migrate-est Hits Portable Speaker ($35)

 

32. ProFoot Ball-of-Foot Protectors

ProFoot Toe-Kini Ball-of-Foot Protectors ($10)

 

33. Bamboo Print Performance Bra

Bamboo Print Performance Bra ($73)

 

34. Britney Spears's The Videos

Britney Spears's The Videos ($10)

 

35. Adidas Training Pant

Adidas Tiro 15 Training Pant ($45)

 

36. Adidas Superstar Sneaker

Adidas Superstar Sneaker ($80)

 

37. Nike Funnel Neck Hoodie

Nike Funnel Neck Hoodie ($50)

 

38. Beats Pill Dude With Speaker

Beats by Dr. Dre Pill Dude With Speaker ($70)

 

39. FP Movement Flex Zone Bodysuit

FP Movement Flex Zone Bodysuit ($58)

 

40. Zumba Originals Dance Sneaker

Zumba Z Kickz Originals Dance Sneaker ($45)

 

41. Nike Crop Dance Pants

Nike Dri-FIT Crop Dance Pants ($100)

 

42. Alternative Apparel Let's Dance Shirt

Alternative Apparel Let's Dance Shirt ($5)

 

43. FP Movement Ballet Barre Yoga Sock

FP Movement Ballet Barre Yoga Sock ($18)

 

44. Nike Thea Premium Sneaker

Nike Thea Premium Sneaker ($95)

 

45. Minkpink Move Stripe Jersey Joggers

Minkpink Move Stripe Jersey Joggers ($68)

 

46. Capezio Ultra Soft Transition Tight

Capezio Ultra Soft Transition Tight ($15)

 

47. Dance Class Metallic Ballet Slipper

Dance Class B902 Full Sole Metallic Ballet Slipper ($23)

 

48. Danskin Strappy Back Leotards

Danskin Women's New York City Ballet Strappy Back Leotard ($18)

 

49. FP Movement Billowing Hoodie

FP Movement Just Breathe Billowing Hoodie ($108)

 

50. Cropped Sweatpant

Monrow Cropped Sweatpant ($112)

 

51. FP Movement Tone Up Legging

FP Movement Tone Up Legging ($118)

 

52. Ballet Beautiful Leg Warmers

Ballet Beautiful Leg Warmers ($90)

 

53. Ballet Beautiful Wrap Top

Ballet Beautiful Jersey Wrap Top ($95)

 

54. Elle Macpherson Bodysuit

Elle Macpherson Bodysuit ($54)

 

55. FP Movement Magnolia Dance Dress

FP Magnolia Dance Dress ($148)

 

56. Capezio Women's Turtleneck Long Sleeve Leotard

Capezio Women's Turtleneck Long Sleeve Leotard ($26)

 

57. Capezio Canvas Ballet Shoe

Capezio 2028 Canvas Juliet Ballet Shoe ($20)

 

58. The Upside Ballet Bra Top

The Upside Ballet Printed Stretch-Jersey Bra Top ($60)

 

59. FP Keenan Sweater

FP Movement Keenan Sweater ($78)

 

60. FP Movement Pointelle Asymmetrical Skirt

FP Pointelle Asymmetrical Skirt ($62)

I am a planner and I like setting goals.  In fact, I need them.  Especially when it comes to my fitness life, specific goals keep me motivated and active.  Finding new challenges to keep your workouts feeling fresh can be difficult when you're already pretty fit.  Nothing beats the beginner's mind when it come to tackling a new fitness goal.  I remember when I started running, building up to the 5K mark was beyond motivating;  when I hit that distance, I was left with the question of what's next?  But you guys, the fitness world is so large — you can always find new challenges.  With that in mind, here are a few ideas to consider as you turn your thoughts toward all the possibilities 2017 has to offer.

 

 

Running

• Up your distance.  If you finished a 5K sign up for a 10K.  Just conquered a half-marathon?  Train for a marathon, with the emphasis on train.  Increasing your mileage should always come with a plan that slowly builds to ensure you don't try to conquer too much too quickly and sideline yourself with an overuse injury, like runner's knee or shin splints.
• Try a tri.  Mix up your training and sign up for a sprint-distance triathlon and really dedicate yourself to cross-training by adding swimming and biking into your weekly routine.  If you're intimidated by swimming, sign up for a class or find a group that does open-water swims.
• Race with a relay team.  Round up your like-minded friends and create a team for a long-distance relay.  These races mix the sleep-deprivation silliness of a slumber party with teamwork and distance running.  Trust me, it's a great combo.

 

In the Gym

• Go heavy with power lifting.  Lifting heavy weights is a great full-body workout.  Find a gym that offers courses on power lifting and learn the differences between snatch, clean, and jerk as you heave barbells loaded with weight to your chest and above your head.
• Master the pull-up.  Leave the weights behind and finally master the pull-up.  This ultimate bodyweight exercise feels elusive to many women, well at least me, and pulling off five pull-ups is an excellent challenge to work toward.  Yeah, this is on my list for 2017.
• Push your push-ups and conquer the burpee.  You don't need to leave the comfort of your home to get stronger when you focus on push-ups — here's a 30-day challenge to work up to 50 push-ups.  If burpees are your nemesis, try this burpee challenge that builds to 100 reps.
• Get classy.  Push yourself out of your comfort zone and try a new group fitness class, preferably a workout that is out of your comfort zone — the activities we tend to avoid are often really beneficial.  Hip-hop aerobics, yoga, indoor cycling, Pilates, Megaformer, boxing — the options are endless especially if you add some studio fitness classes into the mix.  Heck, push yourself to try a new class once a month.  You just might find your new jam.
• Certify your passion.  Do you love yoga?  Do you go to spin almost daily?  Take your passion and get certified to train other people and inspire them to love what you love.

 

Take It On the Road

• Take a hike;  a long, long hike.  Backpacking might not be considered a sport, but hiking for days and carrying all you need to survive is a physical challenge.  And one that can take you to some amazing places.  Spending time in nature is great for your mental health, too.
• Ride a bike — anywhere.  Hop on your bike weekly to run your weekend errands, sign up for century ride (yeah, that's 100 miles), or a fund-raising stage ride.
• Start a community.  Gather your like-minded friends and create a group dedicated to the activity you love, be it running, hiking, or cycling.  Non-competitive clubs can be equal parts social and sport, and are great way to get your sweat on with a group.

With the holidays nearing, it's time to start thinking about what to give the people on your list who spend as much time on the mat as they do at home.  No need to stress — we've done the shopping for you!  From handmade jewelry and prints to much-needed accessories and clothing, we've got just about everything your yoga-loving gal (or guy) could wish for.

 

Jade Travel Yoga Mat

The lightweight Jade Travel Mat ($60) is perfect for the girl who's always on the go.  It's thick enough to offer support yet still folds (or rolls) up for easy travel.  Available in two lengths — 68 and 74 inches — and a variety of colors, like all Jade mats, it's eco-friendly, giving her even more reason to love toting it around.

 

Keep Calm and Carry Om

Inspired by the World War II-era posters bearing the slogan "Keep Calm and Carry On," the Keep Calm and Carry Om ($29) wall decal belongs in the house of every yoga enthusiast.

 

Vegan Chakra Chocolate Box

Everyone deserves a little chocolate, and since no one should be left out, The Chakra Box ($30) contains all-natural, dairy-free, vegan ingredients.  The different flavors of each truffle corresponds to the body's seven energy centers.  Flavors include chai, ginger-lemongrass, and honey-vanilla.

 

Free People Mixed Texture Wideband

Because she spends a lot of time upside down in poses, gift her with the Free People Mixed Texture Headband ($18).  It's wide enough to keep hair tame during class and double as an eye cover during Savasana.  More than 18 styles available, too!

 

Yogitoes Skidless Towel

Skip those yoga socks and gloves, and keep your friend from slipping off the mat with a Yogitoes Skidless Mat Towel ($41-$76).  Made of highly absorbent microfiber with comfortable nubs that provide traction and grip, you can be sure that there will be no slipping out of Downward Dog.

 

Gold Lotus Bangle Bracelet

This delicate gold lotus bangle bracelet ($48) will look great on its own or layered with other bangles and friendship bracelets.

 

Yoga Cookie Cutters

What yogi isn't a fan of cookies?  Your friend will get a kick out of these Yummi Yogi cookie cutters.  Buy the entire five-pose set for $40 or individual pose cutters for $9 each.

 

Yoga Journal Subscription

From its magazine to its website and its annual in-demand conference, Yoga Journal is the be-all and end-all of yoga publications.  Surprise the special someone in your life with a one-year subscription to the magazine ($14) — not to get all cheesy on you, but it really is the gift that keeps on giving.

 

Om Print

Yogis find peace in the universal sound of om, so they're sure to love this simple Om yoga print ($15, frame not included).

 

Manduka Pro Jelani Mat

Add a little sparkle with the Manduka Pro Jelani Mat ($128).  This denser, thick yoga mat has unparalleled comfort and cushioning, and with a lustrous metallic finish, it's sure to put a smile on your recipient's face.  The lifetime guarantee means they'll never have to buy another yoga mat again.

 

Lululemon Blissed Out Circle Scarf

Lululemon's Vinyasa Scarf ($48) is a staple for any wardrobe, especially the yogini in your life.  Perfect while cooling down from a yoga class, it's made from moisture-wicking material and can be worn in more than 10 different styles.

 

Namaste Leather Bracelet

This Namaste leather bracelet ($40) acts as a visual reminder to stay connected and respect the people around you.  This leather cuff would be equally lovely on the men and women in your life.

 

Prana Yoga Tote

Since she's going to need a bag to tote her mat around town, buy her the Prana Yoga Tote ($50).  This bag has extra pockets and enough room to fit other essentials like a towel, wallet, and keys.

 

Who Doesn't Love a New Outfit?

You can't go wrong with spoiling your lady with some new yoga threads.  Splurge a little by picking something up from coveted brands Alo, Vimmia, or Onzie.

 

Yoga Retreat

For those of you that are thinking about really splurging this holiday, nothing can top a yoga retreat — exotic locations, total yoga immersion, and being surrounded by like-minded yoga-lovers.  It's really a one-of-a-kind experience.  Head over to our friends at Yoga Journal for some highly recommended yoga retreats.

 

Breathe Home Decor

A gentle reminder to be present is always appreciated, and this wooden breathe sign ($42) would be perfect in a home studio, in the bedroom, or anywhere a yogi could use a little serenity.

 

Singing Bowl

Dating back to eighth century BC, singing bowls have been used for centuries in Buddhist practice as a way to begin and end meditation.  In yoga, it's not uncommon for teachers to employ this practice during Savasana.  This particular brass singing bowl ($100) is handcrafted in Nepal;  it includes a wood striker with cotton cover.

 

Cork Block

For a home practice, aside from a yoga mat, having a block is a great way to modify or get deeper into poses.  This Gaiam Yoga Brick ($15) is made from cork, so it's easy to grip without slipping and offers the firm support you need.

 

Stretch:  The Unlikely Making of a Yoga Dude

Stretch:  The Unlikely Making of a Yoga Dude ($13) by Neal Pollack is perfect for those times spent off the mat.  Stretch chronicles Pollack's journey through the yoga world while also dealing with a pretty humorous midlife crisis.

 

Shiva Rea:  Creative Core + Upper Body DVD

Much beloved yogini Shiva Rea is a favorite here.  We love her DVD series, Daily Energy ($17).  It involves 14 different 20-minute flowing sequences.