6 Rowing Machine Mistakes You Might Be Making (And How to Fix Them)

Not sure how to work out on a rowing machine without looking like a total fish out of water? It's easy to make mistakes when using a rower, officially known as an "ergometer," the first couple of times. But you'd be crazy to avoid the machine altogether out of sheer embarrassment. Rowing can burn up to 800 calories an hourand is extremely effective in working your whole body from head to toe. Quads, hamstrings, back, abdominals, arms, shoulders and calves are all used in the rowing stroke. Depending on how you train, you can increase your aerobic fitness or focus on building muscle strength and explosive power.

Rowing's efficiency and effectiveness, plus its reputation for being a low-impact workout for all ages and body types, has made it increasingly popular in gyms and fitness studios across the U.S. CrossFitters are getting on board with rowing, too; numerous boxes incorporate the rower into WODs (Workout of the Day) and there are several CrossFit Games rowing events.

"Learning to row has often been made way too complicated and intimidating," says Josh Crosby, rowing world champion and co-creator of the IndoRow machine andShockWave, an Equinox class that combines rowing with circuit training. To simplify the exercise and help you learn the stroke, Crosby and Patrick Larcom, head coach atRenegade Rowing and coach at CrossFit Boston, share the lowdown on the best ways to correct common newbie mistakes. Use these expert tips to confidently strap in and get your heart racing!

Mistake #1: Forgetting to check the damper setting.
Lots of newbies will sit down and not adjust the damper setting, the lever on the side of the air-resistant flywheel on a Concept II rower. If the lever is set to a higher setting, the rowing machine will feel more like a heavy rowboat and might exhaust your muscles before you've gotten a solid cardio workout in.

The fix: Practice your form before you set your sights high. "The damper setting is like gears on a bicycle," says Larcom, noting that the higher the gear, the heavier the feel on the body. He recommends starting somewhere between a three and a five if you're new to rowing because it's most similar to the feel of being on water.

Mistake #2: Rowing with only your arms.
You've seen rowers with built upper bodies, so you're ready to pull the handle with all your might, right? Wrong! Putting too much pressure on your arms, shoulders and back can cause serious injury to your body.

The fix: "Roughly 60 percent of your power should come from pushing with the legs, 20 percent from bracing the core and 20 percent from pulling with the arms," says Crosby. It's important to use the power of your legs for each stroke by pushing against the panel (foot stretcher) where your feet are strapped in.

Mistake #3: Mixing up the order of operations.
Firing the arms and legs at the same time might feel like the right thing to do when you sit down, but if you're all systems go, you'll put unnecessary strain on your upper body.

The fix: There's a three-step process to the rowing stroke: Focus on pushing with the legs first, next pivoting backward at the hips so your shoulders pass your pelvis (you should be in a slight lay back) and then pulling the arms into your chest. A good target for your hands, according to Larcom, is the place on your chest "where you would bench press or the bottom of the sports bra," below your ribs. Once your hands are pulled into your chest, reverse the order to go back to starting position, and repeat.

Mistake #4: Hunching your back during the stroke.
If you've got a bad habit of rounding your back when concentrating at a desk, odds are good that your body will naturally assume that same position when you sit down at a rower.

The fix: "You want to sit tall with a stacked posture," says Larcom. He recommends focusing on "turning on" your abdominal muscles, or engaging your core, and relaxing your shoulders so they are pulled back and down. Your spine should always be in neutral.

Mistake #5: Banging your butt into your heels or rushing.
You're in the zone, taking strokes as fast as possible toward your imaginary finish line. Problem is, your seat keeps slamming into the front of the rower and your body is jerking forward uncontrollably.

The fix: To regain control, pay attention to timing of your strokes. According to Crosby, the stroke's ratio should be a 1:2 count, meaning that the body should expend lots of energy quickly at the drive, when the legs are pushing and arms are pulling, while the second half of the stroke should be more relaxed and controlled. Having a calm and collected recovery will prevent your seat from smashing frantically into the front of the rower.

Mistake #6: Shooting your butt out and having to jerk your upper body back.
If your legs are pushing quickly and causing your rear to shoot out ahead of the rest of you, your upper body will have to awkwardly catch up. Doing extra work to jerk your top half around will make your stroke less efficient, and can cause injury.

The fix: "Make sure your abs are turned on, so the hands and feet stay connected," says Larcom, stressing that engaging the core is key to smoothly connecting the movements of the upper and lower body. For efficient rowing, you want to be able to stop at any point during the stroke and be in a "strong position," meaning your entire body has a deliberate and controlled posture with muscles activated

10 Moves You’re Not Doing to Get Stronger Glutes

This will hurt, and you will feel the burn, but you’ll love what it does for your backside. These 10 sculpting moves require only a pair of sneakers, a yoga mat, a little bit of space and a lot of willpower.

Crystal Stein, American College of Sports Medicine Health and Fitness Specialist, Level 1 Precision Nutrition coach and a Tier 3+ trainer at Equinox in NYC, created the ultimate go-to resource for lifting, firming, tightening and toning your backside. Add a few of the exercises below to your current total-body routine (perform 2-3 sets of 8-12 reps).

Clam With Raised Toes

Lie on left side with left arm propping torso up, or extended on floor if that’s more comfortable. Keeping head in line with spine, bend knees forward and lift both feet off floor keeping your torso stable. Rotate right knee up, opening legs, then close right knee and immediately move into the next rep without lowering feet to floor.*

Quadruped

Start on all fours with wrists below shoulders, knees below hips. Keeping abs tight, extend left hand in front of body and right leg behind you. Pause, keeping spine long, then return hand and foot back to mat. Alternate sides with each rep.

Crab Extension

Start in reverse tabletop position with feet planted on floor, knees bent, wrists below shoulders with fingers pointing away from body. Push through heels, lifting hips in air and reach right arm up and over. Pause, then lower to return to start. Alternate sides with each rep.

Spider Burpee

Start in the top of a plank position with abs engaged and spine long. Step right foot next to right hand, then return to plank position. Now, step left foot next to left hand, then return to plank position. Jump both feet forward on the outside of hands and explode up, jumping as high as possible. Lower back to ground and return to starting position.

Ice Skate

Stand on left foot with right foot slightly lifted. Jump as far as you can to the right, landing on right foot, swinging left foot behind body and left hand forward. Reverse the movement, jumping to the left, landing on the left foot with right hand forward.

Rainbow Down Dog

Start in down dog position. Shift weight to left and extend right leg to right with foot pointed. Lift right leg up and over, creating a semi-circle, lowering on a diagonal behind left leg. Retrace the circle with right foot. That’s one rep.*

Jump Squat

Start standing with feet hip-width apart and arms in front of body. Squat down until thighs are parallel to floor and explode up, jumping as high as you can, pushing arms down and back. Land gently, and immediately lower into the next rep.

Star Glide

Stand on left leg, with left knee slightly bent, hands on hips. Hold this quarter-squat position and extend right leg in front of body. Begin to draw a circle with right foot by extending it to the right, then behind body, in a slow, controlled motion. Reverse the movement and immediately move into the next rep without straightening the left leg.*

Figure Four Bridge

Lie on back with knees bent, feet flat on floor with heels a few inches away from butt. Cross right ankle over left knee and spread arms in a low “V” next to body with palms facing up. Press through left heel to lift hips a few inches off mat. Pause, then slowly return hips to mat.

Pretzel Bridge

Sit on floor with left leg forward and right leg behind body, both knees bent at 90 degrees. Lean forward slightly and place left hand on floor next to left hip. Keeping both knees on floor, lift up and over to left side. Pause, then return to start.*

*Repeat on opposite side.

Gifs courtesy of SELF.

The 5 Machines at the Gym You Should Stop Using

Machines tend to get a bad rap on the gym floor—demonized as non-functional, even dangerous, according to some fitness pros. Still, they’re not necessarily just a bunch of dead weight. Exercise machines can be helpful for beginners who want to start building strength but don’t necessarily have the foundation of lifting with free weights. They can also be a great way to tack on some extra volume at the end of a workout, when a lifter may be too tired to maintain proper form with a dumbbell or barbell. 

But, for all of their benefits, some machines just cause more trouble than they’re worth. From increased risk of injury to wasted time with little results, certain exercise machines might be better passed over. Find out which ones to leave out of your routine—and which exercises to try in their place.

DailyBurn: 10 Ways You’re Sabotaging Your Workout

1. Adductor/Abductor Machines

Not only can using these machines look a little bit awkward in the gym, but they also pale in effectiveness at developing the intended regions: the inner and outer thighs. While the machines work these muscles in isolation, the adductors and abductors are actually meant to work in coordination with the rest of the body to stabilize the legs. For this reason, Jordan Syatt, head trainer at Syatt Fitness, suggests focusing on free weight exercises.

Try this instead: To get the most work out of these muscles, consider moving in the frontal plane (a fancy word meaning side-to-side) during your workout. This includes side lunge variations and skater jumps. Also, emphasize exercises like the single-leg squat that require more stabilization to build up strength in the hips and thighs. According to Syatt, “Single-leg exercises, such as reverse lunges, forward lunges, single-leg RDLs and single-leg squats are fantastic for the abductors and adductors.”

DailyBurn: 9 Reasons to Never Skip Leg Day

2. Seated Rotation Machine

Watch anyone swing a baseball bat or drive a golf ball off the tee. Now, compare that to the motion of the seated rotation machine. Notice a difference? In the former example, the hips and upper body twist in unison to produce rotation. But on the rotation machine, the hips are locked into place while the upper body twists like a corkscrew. When rotating, the hips are meant to move alongside the upper body or else the brunt of the force is placed on the lower back. For this reason, the seated rotation machine isn’t beneficial for adding distance to your golf drive, and it may even lead to injury down the road.

Try this instead: Rather than mimicking a human corkscrew, add rotational movements that involve the entire body to your routine. Start with cable wood chops, which train the hips and upper body at the same time. Your low back (and golf game) will thank you.

3. Smith Machine

This machine, which features a bar locked into a set path of motion, is often used as a substitute for barbell work like squats and deadlifts. While it can work in a pinch, the Smith machine often leads to an increased chance of injury, not a better workout. Since the path of the bar is fixed, lifters are forced to move with the machine rather than their natural movement. That would be OK if every person moved the same way, but unfortunately, that’s not the case. For this reason, lifters may be forced to move in an unnatural way that could lead to injury down the road.

Try this instead: In lieu of using the Smith machine for heavy lifts, consider using it for hurdle drills to warm up the hips. By setting the bar at a certain height and then performing a variety of drills ducking under the bar, lifters can prepare their hips for squats and deadlifts with an Olympic bar.

DailyBurn: 6 Killer CrossFit Workouts Under 12 Minutes

4. Leg Extension Machine

Sure, it may offer up a quad burn that’s second to none, but most trainers, including Jon-Erik Kawamoto, head trainer at JK Conditioning, advise ditching the leg extension machine, as it can lead to some nagging aches and pains (especially for those with knee pain). Since the load from the exercise (the pad on your shin) is so far away from the hinge (your knee), the movement puts a large amount of stress on the knee joint. The leg extension is also an open-chain exercise, meaning the body is in a fixed position while the foot moves.

Kawamoto recommends sticking to closed-chain exercises, such as a squat, where the feet are in a fixed position and the body is moving. Open-chain exercises typically put more stress on the body because the weight can only be dispersed through one area rather than using the entire body to take the brunt of the load. These factors may not culminate in injury for everyone, but they could lead to aggravation down the road.

Try this instead: As an alternative, focus on movements like the Bulgarian split-squat and front squat, which boost strength all over while also hitting the legs. And for an added burn at the end of a workout, try holding a single-leg squat stance for as long as possible. This isometric variation will put the icing on the cake of a great leg workout!

5. Seated Crunch Machine

The chase for six-pack abs might lead you to this machine, and every other core-blasting piece of equipment on late night TV. And the seated crunch machine allows lifters to pile on weight that seems to be effective at working the core. But it has two major flaws. For one, many users spend all day sitting in a chair working in a hunched position at a computer. According to Kawamoto, “If you have bad posture and a natural tendency to sit with a rounded upper back, this exercise may actually exacerbate your bad posture.” Plus, some research suggests that crunches may not be the best move for lower back health.

Try this instead: Rather than strapping down and cranking out set after set of crunches, consider alternative abdominal exercises that emphasize core strength and stabilization like plank variations. Start with a traditional plank on your forearms and toes, and then progress to lifting one leg off the ground. You’ll work your rectus abdominus (the elusive six-pack muscle) along with the rest of your core in one simple move.

DailyBurn: 7 No-Crunch Exercises for Six-Pack Abs

Machines certainly have their place in nearly any workout routine. With the hinges, levels and weight stacks, they provide a safe environment for lifters starting off with a new routine or trying to add some volume to their workout without compromising form. However, not all machines are created equal. With their sometimes-questionable benefits and potential to increase risk of injury, some machines might be best left out of your strength routine. When in doubt, check with an experienced personal trainer or strength coach who can offer you a pain-free solution that gets results!

Healthy Recipes

Healthy Recipes

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15. Choosing Raw

If you think raw food is the daunting domain of spiralizers and dehydrators, this blog will shift your thinking. Gena Hamshaw's recipes make raw cooking accessible, easy, and downright delicious—and she includes cooked meals too. Check out her cashew queso sauce or cacao truffles. As a certified nutritionist, Hamshaw brings lots of nutritional wisdom to the kitchen. She is also candid about being in recovery from an eating disorder and uses her site as a hub to draw together a community of men and women using a plant-based diet to heal their broken relationship. So come for the chia pudding and stay for the nutritional empowerment.

16. The Kitchn

The grande dame of food blogs, Apartment Therapy's cooking site The Kitchn continues to lead the pack. If you're stumped on any home cooking subject, they've got you covered, whether that's creating a smoothie drawer, what to do with all that tahini you bought to makehummus, or how to tell if chicken is cooked through. It's like having a chef BFF you can text at all hours. And recipes aside, this site broke new ground when it published a series of articles discussing what it means to be a foodie concerned with weight loss, opening a conversation that was long overdue.

17. Running on Real Food

Raw banana bread balls, salted caramel tahini cups, no-bake pumpkin pie tarts—workout fuel has never looked so delish. Written by an avid triathlete and certified trainer, this blog covers nutritionally dense foods and fitness in a relatable way. Best of all, the author's healthy eating philosophy is an open door: "There's no right or wrong way to eat healthy... We're all different with different nutritional requirements; however we all need to eat whole, nutritious foods. Start there." We couldn't have said it better ourselves.

18. Prevention RD

Some food blogs make healthy eating overwhelming with specialized ingredients (spirulina powder?) and pricy equipment (centrifugal juice extractors?). It's enough to make you throw your hands up and order a pizza. If you're feeling the pressure, let this blog talk you off the stuffed-crust ledge. Hospital dietitian Nicole Morrissey has a no-fuss attitude toward food that's homey and recognizable, whether it's honey mustard chicken or French onion soup. It's a doable approach to health anyone can master.

19. Oh She Glows

In some ways, Oh She Glows is like the ultimate love letter. Blogger Angela Liddon reclaimed her health by creating vegan recipes that are free of gluten and soy, but her creations also had to appeal to her husband, who at the time was "a devout fast-food lover" that "drank pop like water." Her efforts—recipes like no-bake almond joy granola bars and sweet potato casserole—not only swayed her man, but a massive following of readers. It helps that the dishes are photographed so beautifully that we want to swan-dive directly into every plate.

20. PaleOMG

Certain Paleo circles can be overrun with CrossFit dudes making terrible puns about "snatches," so Juli Bauer's decidedly feminine take comes as a breath of fresh air. Bauer raves about fashion finds as much as deadlift technique, proving this girl can beast with the best of them. But clothing and workouts aside, one of this blog's biggest draws is the simple, straightforward Paleo recipes, likepulled pork frittatas and bison burgers. And unlike some Paleo peeps, Bauer isn't opposed to a little dessert, whether that's almond butter blondies or coffee cake.

21. Sprouted Kitchen

This blog resembles the pages of a glossy food magazine with a fleet of food stylists making sure every bite looks impossibly scrumptious. But behind the scenes, it's just the work of one couple, Sara and Hugh Forte. Their division of labor is simple: She cooks and blogs, he photographs. The result elevates whole food ingredients to poetic proportions. Pumpkin bread with walnut-cinnamon swirl,buttermilk berry crumb cake, and vegetarian Asian nuggets with tahini sauce have won several fans including Saveurmagazine, which named Sprouted Kitchen one of the best blogs.

22. Deliciously Ella

All kinds of gorgeous plant-based dishes, including bircher muesli, almond butter cups, or cauliflower crust pizza, are turned out in Ella Woodward's sunny U.K. kitchen. But not everything here is sunbeams and smoothies: This blog is the result of the author's struggle with postural tachycardia syndrome, a rare and devastating disease that prompted her to revamp her diet and ditch processed foods. Part of her recovery is to embrace a self-care philosophy, whether that's enjoying sweet potato brownies, doing yoga, or scribbling in a gratitude journal. It's this holistic look at health that makes for a truly great read.

23. Fit Foodie Finds

From snacks (healthy chocolate peanut butter muffins, anyone?) to one-pot meals (three-bean turkey chili, please), this blog has our food cravings covered. Lee Hersh is a fellow workout aficionado and yogi instructor who develops recipes with nutritionally sound (and mostly gluten-free) ingredients. And her enthusiasm is infectious. Just read her post on DIY almond butter where she gushes about the specks of vanilla bean in the spread and ends with a rousing, "Real food rules." Amen, sister.

24. Nom Nom Paleo

Unlike many food bloggers, Michelle Tam doesn't post dolled-up selfies with every recipe. Instead, her pigtailed avatar appears all over the site giving helpful tips in speech bubbles, comic-book style. It's a little aesthetic clue that Tam marches to the beat of her own Paleo drum. Another major difference is her degree in nutrition and food science, which, paired with her serious foodie know-how, have made her the Paleo point-person for various gourmand publications including Saveur, America's Test Kitchen, Serious Eats, and The Kitchn. But credentials aside, all it takes in one look at her recipe for porkitos(a.k.a. cripsy prosciutto chips) to know you're in good hands.

25. Sweet Potato Soul

The name says it all: This blog is all about real food prepared with heart and soul. Vegan chef Jenné Claiborne's recipes look so indulgent and appetizing, we believe her when she calls one cookie recipe "life-changing." And video tutorials for dishes like buttermilk waffles will take the worry out of vegan tricks like subbingflaxseeds for eggs. Recipes aside, Claiborne does an amazing job covering all the ways her revamped diet has improved her life—from better digestion to thick, healthy hair—carrying the banner forward for plant-powered peeps.

26. Skinny Taste

Blogger Gina Homolka outlines a simple formula on her site: "Exercise + a well balanced diet + good sleep = a happy life." And really, why complicate that? Her recipes for lasagna soup and gluten-free s’mores tartlets prove that eating a rainbow of whole foods is appealing to the eye, the palate, and the rest of your body too. Plus Homolka has a sense of humor and isn't above trying recipes from the 50 Shades of Chicken cookbook.

27. Naturally Ella

After her father had a heart attack, Erin Alderson (her initials are E.L.L.A.) broke up with fast food and all processed meat stuff, turning to fresh, seasonal vegetarian food. But despite ditching Big Macs, Alderson doesn't believe in being obsessive or counting calories. Her philosophy is simply to exercise and eat well. Given the result—beautifully photographed whole foods we want to gobble up immediately (cheesy BBQ loaded baked potatoes, we're looking at you!)—it's easy to see why her approach works.

28. Domesticate Me

Sure, the pictures are stunning and recipes look amazing (hello, ricotta pancakes with maple bourbon whipped cream). But what we actually love most about Domesticate Me is that the brains behind the bites, Serena Wolf, is just like us. The adventurous, food-loving, 20-something graduated college unsure of what to do next. After an airplane jump here and yoga stint there, Wolf landed at Le Cordon Bleu—humbly the No. 1 culinary school in the country. Since then, she’s been creating healthy, gourmet-yet-doable recipes (like this Caprese quinoa bake), and we can’t get enough. Oh, and she’s insanely funny too.

29. Minimalist Baker

Few things are more disappointing than finding what seems like the perfect recipe only to click and learn that it has more than 20 ingredients, several of which you’ve never heard of. Minimalist Baker keeps it real by sticking to 10 ingredients or less and limiting cook time to 30 minutes tops (hence the minimalist title). But trust us: Their recipes are far from boring! From baked falafel burgers tochocolate chip oatmeal cookie pancakes to chipotle tofu chilaquiles, the culinary duo (John and Kate) really know how to pack tons of flavor into simple and oh-so-delicious dishes.

30. The Roasted Root

Whether you eat Paleo, gluten-free, vegetarian, or none of the above, the recipes on this site will meet your dietary needs—and most definitely satisfy your palate. Taste aside, blogger Julia Mueller is also passionate about nutrition, which comes as no surprise when looking at her creations with a health-conscious microscope. And her photography is pretty impressive too! Broccoli salad and cauliflower fried rice has never looked (or tasted) so damn good.

31. Healthy, Happy, Life

It can be difficult to make vegan versions of classic creations like mac and cheese and pizza, but that doesn’t mean we should throw in the towel and stick to the likes of roasted veggies and salads (though both are delicious vegan meal options). Blogger and author Kathy Patalskyagrees, which is why she’s created hundreds of beautiful and nutritious vegan recipes that taste like a million bucks (and not like chewy or chalky meat- and cheese-free vegan nightmares). Though some of her dishes can be a bit more complicated to make, there are plenty of options that even the most novice chef can master. We’re huge fans of her sweet mango avocado toast, creamy Alfredo pasta (which is arguably easier than boxed mac and cheese), and veganchocolate taco shake—and those don’t even scratch the surface of what she’s capable of!

Fitness

Fitness

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1. Born Fitness

Adam Bornstein delivers a no-bullsh*t approach to exercise and nutrition on Born Fitness with posts examining topics ranging from which meal plan is healthiest to why workouts shouldn’t be miserable to judging others by their appearances. Regardless of your fitness level, his words will make you stop and think in addition to providing the tools you need to power up your workouts, fuel your body right, and feel better than ever.

2. Girls Gone Strong

Spend just a few minutes on the self-declared “women’s fitness authority,” and you’ll see why the description is totally appropriate. No three-pound dumbbells here—Girls Gone Strong features workout tips for women who are into legit strength training. Whether your goal is to lose fat, gain muscle, or just reinvigorate your workout routine, you’ll find all the advice, encouragement, and support you need here. We also love reading the profiles of kick-ass women who are killing it in their athletic endeavors—like aninspiring triathlete or a personal-trainer-slash-naturopathic-doctor.

3. Eat, Lift, and Be Happy

Blogger, personal trainer, and all-around badass Neghar Fonooni serves up equal parts fitness and nutrition tips and positive, empowering thoughts on self-love and self-acceptance on Eat, Lift, and Be Happy. (Case in point: Her inspiring blog post in honor of her muscular legs, titled “Confessions of a Quadzilla,” went viral.) While she doesn’t post as often as we’d like, when she does, it’s always agreat workout or advice on loving your body that you can’t help but share with all your friends (or "friends").

4. Lift Like a Girl

These days, we like to think that doing anything “like a girl” is not even close to an insult. Fortunately, blogger Nia Shanks is here to reinforce that female-friendly weight lifting is anything but girly. On Lift Like a Girl, she empowers women of all sizes and from all backgrounds to start strength training with in-depth, detailed posts on topics like lifting (really) heavy weights, reasons why allwomen should strength train, and techniques for busting through plateaus. She also speaks candidly about recovering from bulimia and binge eating disorder.

5. Nerd Fitness

What do The Lord of the Rings and The Matrix have to do with weight loss and exercise science? Nerd Fitness can tell you! The comic book-esque design and images of superheroes will draw you in, but blogger Steve Kamb’s down-to-earth takes on topics like building muscle (not bulk), trying smarter (rather than trying harder), and putting fitness first will keep you there. Whether you’re really into gaming or you don’t know the difference between Star Wars and Star Trek, this blog delivers practical knowledge about exercise and nutrition to help you go from beginner to advanced in no time.

6. Remodel Fitness

It’s tempting to think fitness professionals—with their sculpted shoulders and superhuman endurance—aren’t “real” people. At Remodel Fitness, personal trainer Jessi Kneeland proves that she’s very much a “real” person, complete with self-doubt and insecurities. After learning to appreciate her strong yet feminine body, curves and all, she’s now on a mission to “save women from their ownnegative body image.” You’ll love her funny, well-written, and totally relatable posts about learning to love your body, feeling your best, and getting that little voice in your head (you know the one) to shut up.

7. YogaDork

If you’re more into saying “om” than counting reps, this blog is for you. YogaDork’s network of contributors report on all things yoga, from new research to the health benefits of yoga and meditation, with plenty of easy-to-read infographics, humorous posts, and instructional videos thrown in for good measure. It doesn’t matter whether you balance in tree pose while brushing your teeth or if you’re just beginning your yoga practice, YogaDork will welcome you with open arms—er, heart. Namaste.

8. Roman Fitness Systems

Some like it hot, and editor-in-chief John Romaniello, a.k.a. “Roman,” definitely likes his fitness writing spicy. With a mix of science-backed workout tips, nutritious recipes, and a totally candid tone, Roman Fitness Systems features bluntly named blog posts like “Strength Matters, Ya Big Sissy” and “New Years Resolution: Get Drunk, Not Fat.” Need more convincing? Not only has Roman helped thousands of clients achieve their fitness goals, but he too went through a major transformation from overweight teen to fitness model and professional trainer.

9. Tony Gentilcore

Strength coach Tony Gentilcore (whose last name sounds like a fitness brand on its own) trains pro athletes and soccer moms alike (his words, not ours) in his Boston sports performance center. On his blog, he brings his love of heavy lifting to the masses through his smart, realistic, and encouraging posts on topics from how to do a properbench press or the form tip that matters most whensquatting. When you’ve had your fill of strength training tips, check out his weekly roundups of what he calls “stuff to read while you’re pretending to work.” (We won’t tell your boss.)

10. FitBits

Motivating, funny, and totally relatable, U.K.-based FitBits follows the adventures of Tess Agnew, a former smoker and binge eater turned “fitness freak” and marathoner. If you’re all about finding a balance between HIIT classes, running, and good food (and wine), you’ll appreciate her witty writing on race recaps, training plans, restaurant reviews, and plentiful #foodporn posts. After reading about Agnew’s inspiring journey to regain her health, you can’t help but cheer along while she trains for her next impressive fitness endeavor.

11. Breaking Muscle

What happens when you put a bunch of trainers, coaches, and fitness junkies in one room? This incredible blog (and then of course an awesome burpee competition). Breaking Muscle is your one-stop shop for fitness and nutrition news and advice. These bloggers dissect everything from what’s up with the government’s new recommendations forcholesterol to how the food we eat affects the way we run.

12. Tabata Times

CrossFitters, rejoice! You don’t have to check dozens of sites to get the latest and greatest CrossFit workouts, tips, and inspiration. The editors at the Tabata Times work to put all of the best CrossFit content in one spot, fromovercoming self-doubt in the box to the simple steps to keep WODs constantly varied (rather than random). That’s enough to make us swoon (or swole).

13. Fit Bottomed Girls

Jennipher Walters and Erin Whitehead, the brains behind Fit Bottomed Girls, are real women with busy lives who understand that exercise should be enjoyable, not torturous. And from the friendly voice to the feel-good tagline (“Fit bottoms come in all shapes and sizes”), this popular blog has a lighthearted and practical approach to fitness that we seriously dig. It’s a great combo ofpositivity, fun (workout song bracket anyone?), workouts,motivation, and more.

14. Run to the Finish

Anyone who loves running will relate to Amanda Brooks on Run to the Finish, and she may just convince running haters to change their minds. Addressing everything from dealing with injuries and preventing them in the future to why bad runs can be a good thing, this certified personal trainer’s posts are filled with the inspiration and motivation to stay focused and fulfill your goals.