POPSUGAR Fitness

World Cup Watch Parties are Blending Culture, Community, and Connection

Yasmine Jameelah — Thu, 09 Jul 2026 04:45:03 -0700

If you live in a World Cup host city or state like I do, it's nearly impossible to go three blocks without hearing someone talk about the tournament.

The World Cup has become impossible to avoid in the best way. It's on TikTok, it's in group chats, it's on restaurant TVs, and somehow even people who haven't watched soccer in years suddenly have strong opinions. But while everyone else seems focused on what's happening on the field, I've become fascinated by what's happening around it. Because the more World Cup content I consumed, the more I realized some of the most interesting moments weren't happening during the matches at all. They were happening at the watch parties that my favorite host creators were putting together online.

"The World Cup has become more than just a sporting event. It's a cultural moment."

They're building menus around competing countries, planning outfits around team colors, hosting friends in their homes, taking over bars, and documenting the entire experience online. Some are gathering to support their home countries. Some are showing up because their friend invited them. Some are there for the food. And some are showing up because they're tired of talking to the same three men on Hinge and hoping to run into a guy they haven't seen before at their local bar (and I don't blame them).

Honestly, the excitement makes sense. The World Cup is the largest sporting event in the world, attracting billions of viewers and bringing together countries, cultures, and communities from across the globe. In a moment when so many people are craving opportunities to connect in real life, the tournament has become the perfect excuse to gather.

For Tanya Marie, a Congolese-American content creator, celebrating DR Congo's return to the World Cup after 52 years wasn't something she was going to watch quietly from her couch. "After 52 years, DR Congo was finally back in the World Cup, and I wanted to celebrate that moment by opening my home and giving friends and family a true Congolese experience," she tells Popsugar. "From the food and music to the energy and traditions, it was an opportunity to showcase how rich, beautiful, and vibrant our culture is."

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The watch party was only the beginning. Marie later attended World Cup events in person alongside her mother and cousin, an experience she describes as emotional, surreal, and deeply personal. "As a first-generation Congolese American, I've spent my whole life carrying my culture with pride, but to see DR Congo finally back on the world's biggest stage after 52 years felt bigger than soccer," she says. "It felt like history, resilience, and identity all coming together in one moment."

What stood out to me most about Tanya's experience was how much of it extended beyond the game itself. Yes, there was soccer. But there was also family, storytelling, fashion, and cultural pride. Her custom looks incorporated elements of the Congolese flag, while her content invited followers behind the scenes of a moment that felt larger than sports. "I think it's a combination of a lot of things, but fashion is definitely a huge part of it," Marie says. "The World Cup has become more than just a sporting event. It's a cultural moment."

And she's right.

The World Cup may be about soccer, but if you've spent any time online lately, you'd think it was also a fashion week, food festival, family reunion, networking event, and group trip all rolled into one. Between themed menus, country-inspired cocktails, travel content, outfit inspiration, and celebrity appearances, the tournament's influence stretches far beyond the pitch.

Senegalese-American actress and entrepreneur Issa Rae was recently spotted celebrating Senegal at MetLife Stadium, highlighting the way many fans are using the tournament as an opportunity to celebrate heritage, identity, and community. Reinforcing that for a lot of people, soccer is only part of the reason they're showing up.

At Saint James Libations, a Black-, queer-, and woman-owned bar in Brooklyn, community has been at the center of its Club Worldwide watch party series from the beginning. "Too often, people from marginalized communities enter sports spaces feeling like they're guests," says Lola Memberr and Akila Stewart, owners of Saint James Libations. "We wanted to create a space where we're the hosts." It's a simple idea, but an important one.

Sports bars haven't always felt welcoming to everyone. Saint James wanted to create something different: a space where women, queer people, and people of color could show up fully as themselves while still experiencing all the excitement that comes with cheering on a team.

"What we've learned through our watch parties is that people aren't just looking for a screen to watch a game," the team says. "They're looking for connection. They're looking for a place where they can cheer loudly, celebrate openly, and be fully themselves."

The team says they've watched strangers become friends, regulars bring new guests, and community form in real time. While soccer may bring people through the door, they believe it's the feeling of belonging that keeps them coming back. If there was one word that kept coming up in every conversation I had for this story, it was connection. That desire to gather is showing up everywhere from neighborhood bars to larger hospitality concepts designed around the fan experience.

Cyndi Ramirez-Fulton, founder of Chillhouse and a partner in her husband Adam Fulton's hospitality group, says sports fandom has become increasingly social, particularly among women. Between the success of concepts like Rocco's Sports & Rec. in New York and Boston and the recent opening of Sports & Rec. in West Palm Beach, she's watched sports bring together a remarkably diverse crowd.

"I don't think it's ever seen such fandom coming from women than this past year," Ramirez-Fulton says. "Maybe it's the Knicks effect? Maybe it's the NY Liberty? Either way, I am so about it."

For Ramirez-Fulton, sports watch parties offer something many people are craving right now: an reason to gather. "It's always a great excuse to see friends and come together over an exciting sport that brings joy in everyone in the room," she says. She also believes part of the appeal comes from the shared emotional experience that sports create.

"For real fans, it's the constant chase for the high of the win," she says. "I remember every minute of the Argentina and France World Cup Game in 2022. I was in North Beach in Miami, which is practically Little Argentina. I'm chasing that high again because wow, what a game."

"A good watch party needs soccer fans, people who came for the vibe, and at least a few people who will start a conversation with a total stranger."

Entrepreneur, lifestyle creator and hosting expert Akilah Releford Gould has built a following around entertaining, gathering, and creating intentional experiences. When I asked what makes a great watch party, her answer had surprisingly little to do with soccer. "I want people who are genuinely excited to be there, whether they follow the sport or not," she says. "A good watch party needs soccer fans, people who came for the vibe, and at least a few people who will start a conversation with a total stranger." Honestly, that last part may be the secret ingredient.

In a moment when so many people are craving ways to connect in real life, the World Cup has become one of the few events capable of bringing complete strangers into the same room and giving them something to talk about. Worst-case scenario, you watch soccer. Best-case scenario, you leave with a new friend, a new group chat, or even a phone number.

"We spend so much time halfway somewhere else - scrolling, half-watching, half-talking," Gould says. "A watch party gives people a reason to actually show up, put their phones down, and feel something together."

Her observation gets at what makes this moment feel different. While the details matter, the themed cocktails, carefully curated menus, custom jerseys, and perfectly planned outfits they're often serving a much bigger purpose. They're creating environments where people feel comfortable gathering, celebrating, and connecting.

As Marie points out, women are often the people carrying culture forward in the first place. "So many of us are the keepers of tradition within our families," she says. "We're often the ones cooking the traditional meals, organizing gatherings, teaching the next generation about their heritage, and creating spaces where culture can be celebrated."

That's why these watch parties feel so meaningful. Yes, people are showing up for soccer. Some are showing up because their friends invited them. Others are hoping to reconnect with their culture, support their home country, or simply spend a few hours around other people. But beneath all of those reasons is something much simpler: a desire to connect.

And after talking to hosts, creators, and community builders for this story, it's hard not to agree. The World Cup may be what brings everyone into the room, but the friendships, conversations, cultural pride, and memories being created once people get there feel like the real story. As Marie puts it, "The game may be the reason everyone shows up, but the culture, community, and shared identity are what keep people coming back."

Or, as Gould says even more simply: "The soccer is the excuse, but the connection is the point."

Yasmine Jameelah is a seasoned wellness journalist, editor, and community builder, and the founder of Transparent Black Girl, a groundbreaking wellness platform that has reached over five million Black women worldwide. Her insightful work and leadership have been featured in The New York Times, Essence, Popsugar, Coveteur, and Oprah Daily.

World Cup Dreams Wouldn't Exist Without Soccer Moms

Ralinda Watts — Wed, 08 Jul 2026 10:00:03 -0700

When asked to describe a soccer mom, the majority of people will use the same cliches. Minivan. Orange slices. Folding chair. The ultimate sideline cheerleader. But that doesn't even begin to scratch the surface.

The term "soccer mom" officially emerged in the mid-1980s, but became a full cultural phenomenon during the 1996 presidential election, where it was used to describe the white, middle-class suburban mom juggling the busy schedules of her kids' sports. The initial use wasn't necessarily positive or flattering - but when that demographic became a highly coveted swing voting block, suddenly all eyes were on the soccer mom. The term never gave these women their due justice. And yet it survived - decades, presidential elections, and a pandemic - seeping into millennial culture where the moms are still as busy as ever, continuing to prioritize their kids' sports schedules while balancing the demands of career and social life. But this time around? They're documenting every carpool, every tournament weekend, and every sideline moment - turning the perceived stereotype into content, community, and proof that the soccer mom life is one worth living out loud in real time.

The truth is, the life of a soccer mom isn't' cliche at all. Soccer moms are core multitaskers, wearing many hats, including that of a travel coordinator, nutritionist, therapist, advocate, financial planner, and of course number one fan, just to name a few. And with the 2026 World Cup in full swing, I can't help but think of all the soccer moms who put in the work to get those players to where they are today. Yes, it's time for the soccer moms to stand up and receive their flowers, too.

So we asked soccer moms from across the country to weigh in on the label, the lifestyle, and what society gets wrong about soccer moms. For starters, the stereotype misses the mark entirely, says Becky Dowdle, certified soccer mom based in Memphis, TN. "The stereotype is often a mom being a professional uber driver getting kids from practice to practice with a minivan full of snacks and cleats. Gosh wording it like that sounds so easy and simple. While there is truth to the professional uber driver role, it barely scratches the surface of what being a soccer mom actually means."

"The 'soccer mom' stereotype misses the emotional investment, the long weekends on the road while juggling a full-time job and mostly the responsibility of helping young athletes navigate both success and adversity," Dowdle adds. Soccer moms are there for the wins of the journey, as well as the losses. It's the soccer mom that stays focused on the finish line, even when there are detours. "We help our athletes process setbacks, injuries, roster decisions, and disappointments while keeping them focused on their long-term goals," Dowdle explains.

"The sideline is the new boardroom; the only difference is that this time around, they are showing up in folding chairs. The snack table may be what you see, but if you want to know what is happening in youth sports before it hits the group chats or social media news, ask a mom three rows up."

Once you move past the stereotype, you really see that soccer moms are a strong support network – and not just for organizing who brings snacks, but for how things move, on and off the field.

"Soccer moms network and talk about everything - we help each other find resources and even provide childcare for one another," says Milyna Phillips, a former college soccer player and now mom from Washington DC. "Need to raise funds for your non-profit, find a job, having trouble with a teacher at your kids school? Soccer moms can help with that. Need someone to drop off your kid at home after the game - we got you."

Michelle Meekins, a certified soccer team manager and mom, echoes a similar sentiment, adding that there's a genuine connection and sisterhood among soccer moms. "Our local soccer moms are the best: whatever one of us lacks (sunscreen, an ice pack, auxiliary snacks, a shoulder to cry on), another one of us has and gladly shares. It's a community!"

Tonya McKenzie, a PR professional that works with sports moms, refers to this community as an intelligence network. "The sideline is the new boardroom; the only difference is that this time around, they are showing up in folding chairs. The snack table may be what you see, but if you want to know what is happening in youth sports before it hits the group chats or social media news, ask a mom three rows up," McKenzie says.

In other words, you'd be remiss to underestimate or make assumptions about a soccer mom. Unfortunately, this is easier said than done, according to Marijka Humes, a traveling soccer mom, moving between three states in pursuit of her son's soccer dreams. The number one assumption she wishes people would stop making about soccer moms: that we're all married, stay-at-home moms. "Single soccer moms exist", Humes says. In fact Humes started a single soccer moms group in her area where the women take turns sharing the load of snack prep, carpool duty, etc.

"The stereotype of a soccer mom is very one-dimensional. People picture a married stay-at-home mom, driving a minivan, that casually takes her kids to games for a weekend routine. But that's not my reality at all. Being a soccer mom for me is a full-time commitment," Humes says. "My son doesn't have his father there to support him day to day, so everything falls on me. I'm the one making sure he gets to every practice, every game, every opportunity, and I'm also the one holding him up emotionally through the highs and the lows."

"As a woman of color, there's another layer to all of this. There are stereotypes about who we are, what support we have, and what our families look like. But what people don't always see is the level of discipline, structure, and dedication it takes to do what I do," Humes adds.

That said, the soccer moms we spoke to are all hoping that this year's World Cup will also remind people of just how crucial their job is. And that reminder comes not only through the players on the field, but the referees too. This year, head referee Tori Penso is making headlines as the first female head referee at the men's World Cup - and she's also a mom. When asked how Penso's position could elevate how soccer moms are perceived, Dowdle notes, "As a soccer mom, watching women succeed as players, coaches, referees, executives, and leaders makes the path feel more real for the next generation."

Humes chimes in, adding that seeing Penso on the pitch is beyond powerful. "Her journey shows that it's possible to balance motherhood and still reach the highest level in your professional career. It shows that women, and moms specifically, don't have to be limited to one role. We can support our children and still lead, still grow, and still be respected in this sport beyond just the sidelines."

Overall, soccer moms play a pivotal role in the success of athletes who make it to the biggest stages, like the World Cup. As we watch these players showcase their athleticism, composure, and clutch goals and penalty kicks, it's a reminder that unwavering support and community are just as important as the match itself. Behind every player on the World Cup pitch is someone who never left the sideline. Z. Reyes, a soccer mom, sums it up perfectly: "The goal of this sport has never been about raising a professional athlete. It's about raising a strong, thoughtful, resilient person who can carry the skills learned on the field into every part of their life."

And as the World Cup rolls on – from SoFI Stadium in Los Angeles to Met Life Stadium in New Jersey – delivering these exciting moments to fans everywhere, it's worth pausing to think about all of the soccer moms whose sacrifices have helped shape these players into who they are today. "When I watch the World Cup, I don't just see talent - I see years of sacrifice behind that talent. I see long drives, missed sleep, money being stretched, and a soccer mom making sure their child had every opportunity to grow into their fullest potential," Humes says.

With that being said, soccer moms, please stand up, and accept your much deserved flowers.

Ralinda Watts is an author, diversity expert, consultant, practitioner, speaker, and proven thought leader who works at the intersection of race, identity, culture, and justice. She has contributed to numerous publications such as PS, CBS Media, Medium, YahooLifestyle, and the Los Angeles Times.

Unpacking the TikTok-Viral 30-30-30 Method

Korin Miller — Wed, 01 Jul 2026 05:55:02 -0700

We love a good health hack (looking at you, protein coffee) - but not every viral trend is worth the hype. With every new day, promises another influencer claiming to have found the solution to a healthier life, better fitness routine, you name it. That said, it can be difficult to separate fact from fiction. The 30-30-30 rule is one of the more recent trends in the bunch, and it's already getting plenty of buzz on TikTok. But what is the 30-30-30 rule really - and more importantly, does it actually work?

The 30-30-30 rule first popped up in Timothy Ferriss' bestselling book "The 4-Hour Body," but the method really took off after biologist Gary Brecka started promoting it on TikTok. According to Brecka, the 30-30-30 rule (sometimes referred to as the 30-30-30 method) can help you manage your blood sugar, lose weight, and feel more energized.

It's important to be wary of the information you see on TikTok, especially when it comes to health and fitness advice. So before trying 30-30-30 for yourself, read on to see what nutritionists think of the trend (including the potential risks and benefits).

Experts Featured in This Article:

Christy Brissette, RD, is a registered dietitian nutritionist and the founder of 80 Twenty Nutrition.

Scott Keatley, RD, CDN, is a registered dietitian-nutritionist, clinical dietitian, and co-owner of Keatley Medical Nutrition Therapy.

Karen Ansel, MS, RDN, CDN, is a nutrition consultant and the author of "Healthy in a Hurry: Simple, Wholesome Recipes For Every Meal of the Day."

What Is the 30-30-30 Rule?

The 30-30-30 rule is simple. It involves eating 30 grams of protein within the first 30 minutes after you wake up, which is then followed by 30 minutes of exercise.

You can eat whatever else you want with your breakfast, but the 30 grams of protein is key. The exercise portion, however, is much more particular. The 30-30-30 rule specifically recommends steady-state cardiovascular exercise (aka low-intensity cardio) that raises your heart rate, but keeps it at or under 135 beats per minute. Some examples may include cycling, walking, or jogging.

Does the 30-30-30 Rule Work?

Nutritionists say the 30-30-30 rule might be onto something. "I love that this rule is encouraging people to get daily exercise and have a significant amount of protein in the morning," says Christy Brissette, RD. "Getting protein in the morning is good," agrees Scott Keatley, RD, CDN. "Before exercise, [your body] is generally able to absorb about 20 grams in a sitting. After exercise, it can increase significantly."

But to Keatley, the specific recommendations seem a bit arbitrary. Protein and carbs have about the same caloric value, he says. "Why not have 15 grams of both 15 minutes after waking up and exercising for 15 minutes?" Brissette agrees that the specific timing isn't the most important factor.

30-30-30 Benefits

There are several "solid benefits" to following the 30-30-30 rule, says Karen Ansel, MS, RDN, CDN. For starters, "Most of us skimp on protein at breakfast, so the plan can be a helpful way to squeeze in protein earlier in the day," Ansel says. This can also help you feel fuller for longer. "And who can't benefit from some exercise first thing in the morning?" she asks.

Protein can help a lot with satiety, but for the best effects, consider combining it with fat and carbohydrates as well, Keatley says. "You will have a pool of amino acids - what protein breaks down into - available when you're done working out, which can help build muscle and increase your metabolic rate," he explains.

For reference, the current international recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight - regardless of age. That means a 150-pound adult should aim to get about 55.5 grams of protein a day. By following the 30-30-30 rule, you can front-load your protein intake at the start of your day, potentially making it easier to hit your goals.

According to research published the journal Frontiers, the combination of cardio and a high-protein diet can indeed help people lose weight and improve their blood sugar control. That said, researchers didn't specify how long you should wait before eating.

With that in mind, Brissette says it's helpful to get an early start on nutrition and movement. "Many clients come to me with low energy and overeating later in the day because they fast all morning," she says. "Having breakfast and 30 grams of protein can help them to feel less hungry later in the day and supports more stable energy levels."

30-30-30 Risks

Protein needs vary from person to person, and not everyone needs (or can absorb) 30 grams of protein in one sitting, Keatley says. In fact, some people may get a stomachache if they have a lot of protein and then work out right away, Brissette says. "When you eat, your body sends blood to your stomach to help with digestion," she explains. "If you're exercising at that time, the blood will move to your working muscles instead, making digestion happen more slowly. This could lead to bloating or stomach pain."

The 30-30-30 rule may also not be a fit for people who have to limit protein because of health conditions (such as chronic kidney disease). The source of the protein matters, too. "Many high-protein breakfast ingredients, such as cheese and sausage, are heavy in saturated fat, which is problematic for heart health," Ansel says.

While Keatley says the overall risks of following this eating method are minimal, he points out that it could spiral into disordered eating if people are too rigid about the rule. Give yourself flexibility and check with your doctor before making any major changes to your diet.

Can the 30-30-30 Rule Help With Weight Loss?

The topic of weight is best discussed with your doctor, and you should never feel outside pressure to drop pounds. Unfortunately, many weight-loss hacks promise fast results, which is inherently unhealthy. "Often, when people are trying to lose weight, those pounds have crept up over the years, so it's unrealistic to think they will melt right off," Ansel says. "That's not the way the body works, and any kind of severe restriction to try to drop pounds quickly is unlikely to be successful."

Ultimately, 30-30-30 is not a quick fix or weight-loss hack. "You need to do what's best for you and your unique body," Brissette says. "Many of my clients come to me with damaged metabolisms and are completely confused about food after years of following what diet culture has dictated. We need to learn to work with our bodies rather than trying to 'trick' them."

The Bottom Line

If you're interested in trying the 30-30-30 rule, nutritionists say the risks are relatively low. "If getting up and getting at your day right away works for you, there is little harm in giving it a try," Keatley says. "If you're someone who thrives with consistency, getting 30 minutes of exercise each morning could be a great routine for you," Brissette adds. To avoid a stomach ache, she suggests waiting an hour after eating to exercise (or just doing your morning cardio fasted). See what works best for you, and don't be afraid to adjust the rule as needed.

- Additional reporting by Chandler Plante

Korin Miller is a writer specializing in general wellness, health, and lifestyle trends. Her work has appeared in Women's Health, Self, Health, Forbes, and more.

Chandler Plante (she/her) is a staff writer and PS Fit producer on the health and fitness team at Popsugar. She has over five years of industry experience, previously working as an editorial assistant for People magazine, a social media manager for Millie magazine, and a contributor for Bustle Digital Group. She has a degree in magazine journalism from Syracuse University and is based in Los Angeles.

10 Vuori Pieces That Can Take You From a Plane to Pilates, According to a Shopping Editor

Adelaide Giesey — Mon, 29 Jun 2026 10:20:03 -0700

Something about shopping for activewear and loungewear brings out my harsh inner critic. I jump to inspect every fabric and ask myself if the material will hold up under pressure. Will my sweat marks show? Will my curves be supported? Will it lose its quality after the first wash? Moving my body sometimes feels hard enough - the last thing I need is for my clothes to add discomfort to a workout or running everyday errands. But one brand that I have found myself coming back to time and time again is Vuori. When it comes to teaming innovative fabrics with trendy styles, the California brand reigns supreme.

To take into account all different levels of activity, Vuori's hero collections - Villa, BlissBlend™, and DreamKnit™ - offer different levels of stretch, compression, and texture to best match the exercise. Every piece I own feels buttery soft and moves with me, not against me. For context, I'd consider my lifestyle fairly active. I am constantly traveling, have a regular commute, and try to squeeze in at least three workout classes a week. So you can trust that when I say I'm looking for pieces that fit all aspects of life, I mean it. To help you explore the brand, I curated the top 10 Vuori pieces from my personal collection and my wish list. Ahead, explore the brand's various fabrics and styles to match any activity on your summer schedule.

My Favorite Vuori Pieces

Best for low impact workouts: Vuori AllTheFeels™ Bra at $58
Best for Pilates class: Vuori AllTheFeels™ Legging at $110
Best for cute yet casual dress codes: Vuori Halo Essential Scoop Tank at $58
Best for elevated basics: Vuori Pose Fitted Tee at $58
Best for running errands: Vuori Villa Short at $74
Best for light layering weather: Vuori Halo Mini Full Zip Hoodie at $98
Best for your tennis era: Vuori Tiebreak Halter Dress at $110
Best for your post-gym commute: Vuori Halo Essential Wideleg Pant at $118
Best for comfy office wear: Vuori Villa Wideleg Pant at $128
Best for long travel days: Vuori Villa Everyday Wideleg at $128

The Last-Minute Prime Day Deals a Fitness Editor’s Shopping, Including Apple & Oura

Balim Tezel — Fri, 26 Jun 2026 07:30:03 -0700

PSA, fitness buffs: it's your last chance to save big. One of my favorite categories to shop during Amazon Prime Day is fitness. As an avid heated Pilates fan and someone who works out at least three times a week, I know how tempting it is to refresh your gear - whether that's a new pair of editor-favorite shorts or a TikTok-viral water bottle. I've rounded up the best fitness deals that are still live and going strong on the final day of Prime, prioritizing products I know well and a few new finds I personally love. From tech favorites to an at-home walking pad, these picks are worth it - but don't wait too long, because you only have a few more hours to benefit.

In This Post:

Best Amazon Prime Day Celebrity Fitness Deals
Best Amazon Prime Day Under-$25 Deals
Best Amazon Prime Day Wellness Deals
Best Amazon Prime Day Workout Equipment Deals
Best Amazon Prime Day Tech Deals

Our Favorite Amazon Prime Day Fitness Deals to Shop

An editor-loved pair of super-stretchy leggings: Satina High Waisted Leggings With Pockets at $15, originally $16
The perfect quick-drying workout top: PS Short Sleeve Athletic Top at $15, originally $25
20 percent off breathable biker shorts with pockets: Baleaf Women's Biker Shorts at $16, originally $20
Editor's pick for compression leggings: Colorfulkoala High Waisted Tummy Control Workout Leggings 7/8 Length at $18, originally $28
Nearly half off Lionel Messi's beloved Sambas: Adidas Mens Samba Messi at $75, originally $100
45 percent off a walking pad that fits under your desk: SupeRun Walking Pad at $90, originally $160
A deep discount on AirPods for your hot-girl walk: Apple AirPods Pro 3 Wireless Earbuds at $179, originally $249
35 percent off the fitness tracker everyone wants: Oura Ring 4 at $226, originally $349

Looking for even more sales? Shop more of Popsugar's editor-curated Amazon Prime Day Sale picks and subscribe to our newsletter for more shopping recommendations. Plus, make sure you sign up for Amazon Prime so that you don't miss a moment of the sale.

Update on June 26, 2026 at 10:30AM ET: I made sure all of our Amazon Prime Day fitness deals are still in stock and on sale.

Trinity Rodman Isn't Afraid to Capitalize on the World Cup

Alexis Jones — Wed, 24 Jun 2026 07:40:02 -0700

Trinity Rodman is officially on break. When the professional soccer player and Olympic gold medalist joins our Zoom call in June, she's just wrapped up a "not-so-friendly" match against international rival Brazil in preparation for the 2027 Women's World Cup. ICYMI, Rodman and the rest of the USWNT fended off their opponents in a highly physical game on June 9: Brazil received eight red cards and four coaches were escorted off the pitch as team USA fought their way to a 1-0 win - the first on Brazilian home soil since 1997.

"That game last night was crazy, no?" Rodman cackled in a Instagram Story after the match, poking fun at how aggressive the battle was between both players and fans. "Watching all the media and stuff and how Brazil is just so mad. We just played your game, like imagine," Rodman went on to say. Still, Rodman says their team is her favorite to watch play in the World Cup.

"We just played Brazil last night and it was crazy, but I am excited to watch Brazil play [this year]. I've always loved players on their team and just the way that they, their presence on the field," Rodman says in a chat with Popsugar to discuss her latest partnership with State Farm. "I think playing against them sucks, but I think they embody soccer and their fandom is also crazy."

"I want the World Cup for us to come so fast."

Rodman fully intends on immersing boyfriend Ben Shelton in the World Cup fanfare, too. The two are good about that, making sure to integrate themselves into one another's careers and passions. Just 24 hours after Rodman played for the USWNT in Brazil, she was in Germany watching Shelton play at the Boss Open. Shelton will undoubtedly return the favor during the World Cup, tuning into all of Rodman's favorite games. "I've already let Ben know that I want to watch a lot of these games moving forward, so I might be annoying about that," she says. Watch parties are also a must, she adds.

But nothing will compare to next year, when the USWNT gets their chance to compete for their fifth World Cup title. "I want the World Cup for us to come so fast," she says. Until then, she's finding new ways to immerse herself in the momentum of the men's tournament, teaming up with State Farm to introduce herself and the rest of the world to the women's game. Just a few weeks ago she crashed a youth soccer practice to play with the next generation of USWNT hopefuls and presented the match ball at the Team USA vs. Australia match on June 19. Visibility is crucial right now, Rodman emphasizes.

"It's a really cool opportunity to have the men's [World Cup] leading into ours, because at the end of the day, the men's game is still bigger than the women's game, so having these opportunities to get our foot in the door while the men's is going on, I think will be huge for women's sports - even if it's off the field, to just get our names out there for people to know, and then now they're asking questions and leading into next year," Rodman says.

"It's really exciting, and hopefully we just get more and more fans through this opportunity as well."

Alexis Jones is the section lead of the health and fitness verticals at Popsugar, overseeing coverage across the website, social media, and newsletters. In her seven-plus years of editorial experience, Alexis has developed passions for and expertise in mental health, women's health and fitness, racial and ethnic disparities in healthcare, and chronic conditions. Prior to joining PS, she was the senior editor at Health magazine. Her other bylines can be found at Women's Health, Prevention, Marie Claire, and more.

We Should All Be Celebrating the Women Referees of the World Cup

Ralinda Watts — Tue, 23 Jun 2026 08:30:02 -0700

The World Cup is in full swing, having brought excitement to fans everywhere as some of the most talented players from around the globe compete for a title. But equally exciting to me is what's happening to those wearing a different kind of jersey. Yes, the referees (aka the unsung heroes of sports), and more specifically the women officials, are making major history.

On June 18, an all-American, all woman referee trio took to the pitch for the first time to officiate the Group A match between South Africa and Czechia, including Tori Penso, Brooke Mayo and Kathyrn Nesbitt.

Penso, who became the first American woman selected as a lead referee in a men's World Cup, has always had her sights set on this moment. "I always knew my ultimate professional goal was to officiate at the FIFA Men's World Cup. I have always been committed to paving the path for the next generation," Penso tells Popsugar in a recent interview. And as she steps onto that pitch, she carries the weight of that commitment with her. "Female officials are capable, whether that be physically or mentally or technically. I'm proud of what we've been able to accomplish so far and there's still so much for us to do," she says.

Image Source: Referee Tori Penso (C), assistant referee Brooke Mayo (R) and Kathryn Nesbitt (L)

"Being a female in a male-dominated space such as reffing has only shown me how much further we have to go for equality."

Officiating in soccer, like many other sports, has been slow in the inclusion of women. Though strides have been made, there is still a long way to go. That said, the magnitude of the World Cup seems like the perfect stage to take that next step. And women referees are ready and eager to be included.

"As a female official myself, we know we belong. Female referees have been officiating top men's leagues for the past twenty years, but we need more opportunities to show our capabilities at the biggest matches," says Kristin Patterson, an assistant referee for the Professional Referee Association who has been officiating for over fifteen years.

"It's getting there, and I think after this World Cup, you'll see a push to have more women represented at World Cups, Champions League, and International Friendlies."

Kristy Rowe, a referee based in Alhambra, CA for the American Youth Soccer Organization (AYSO), has watched some of these changes unfold firsthand. "Being a female in a male-dominated space such as reffing has only shown me how much further we have to go for equality," she tells Popsugar. "Coaches and players, male or female, have a predisposed dislike for female refs. And I know I'm not alone in this thought. In the beginning I thought I was being paranoid, but as I shared my experiences, I learned this was a shared experience and opinion." As a result, organizations such as the Women's Referee & Coach Alliancehave been formed to support referees in sharing their experiences and in making meaningful changes on the field."

Image Source: Kristin Patterson (left photo on right end), Kristy Rowe

And to anyone questioning the caliber of the women selected to officiate, Patterson has a few words: "These are the best referees in the world. I've worked with some of the American referees selected and they are so good! FIFA puts all the referees through a grueling two-year evaluation period and watching them, you will see why they are the best."

Rowe is hopeful that the World Cup visibility will squash any doubts about what women officials can or cannot do:. "I definitely think this new achievement is only going to grow the women's presence in soccer as a whole. I believe other women and girls will be inspired and find the courage to become officials themselves. Even on a less grand scale… it will still be awesome."

Quentin Brooks, an NCAA collegiate football referee, echoes a similar sentiment, putting it plain and simple: "Soccer is a sport enjoyed and played by men and women, so women officiating soccer matches seems like a given. When I see these women on the field, my thoughts will be, 'What took so long?'"

As the tournament takes over screens for the next month, I'm encouraging all of my friends, family, as well as all of the fans to take note of everyone on the soccer field - from the talented players to the refs breaking the glass ceiling. I'm so proud of these referees who, through their efforts, are inspiring young girls and women everywhere, while opening up important conversations about women in leadership – on and off the field. Sports mirror life, and with The World Cup being the most popular sporting event in the world, the presence of these female referees on the pitch are showing us in real time what is possible when dreaming big and hard work align.

A Full Breakdown of Orangetheory - From Cost to Class Structure

Melissa Willets — Mon, 22 Jun 2026 15:30:03 -0700

Not all boutique fitness studios are created equally. Orangetheory Fitness, however, consistently lives up to the hype. The workout has a seriously dedicated fanbase - and for good reason. These popular group fitness classes combine the personalized attention of one‑on‑one training with the camaraderie of a team workout. Add in target heart‑rate zones, and you've got a session that's challenging, effective, and fun (if not a little competitive). That said . . . how much does it cost?

For context, a signature Orangetheory class is about 60 minutes long with three distinct parts: the rower, the treadmill (or a similar cardio option), and floor work featuring strength training with TRX straps and free weights. Throughout these interval‑based workouts, Orangetheory utilizes heart‑rate monitors to track your level of exertion so you can see when you're hitting your "orange zone" - typically defined as 84–91 percent of your maximum heart rate.

How Much Is Orangetheory?

Orangetheory boasts over 1,300 locations across the US. Consequently, location plays a key role in determining the exact cost. There's several different membership packages to choose from, including Class Packs, Basic, Elite, and Premier, but prices vary depending on where you live. Thankfully, Orangetheory offers "digital joins," meaning you can become a member (or inquire about pricing) without having to visit the studio in person. Participating studios will give you the option to "Join Now" on their website. From there, you can see the membership options, prices, and any additional perks.

To give you a better sense of Orangetheory pricing, we asked an Orangetheory representative to share some averages. Keep in mind that these are just estimates - for more specific numbers, it's best to contact a studio rep or check the price of your local Orangetheory online. No matter the location, you can always book your first class for free to see how you like the class structure. OTF also offers a 30-day money-back guarantee to ensure you love your new membership.

Class Packs ($199-$499): If you're new to OTF, you can try a package of 10 classes for $199 and up, 20 classes for $359 and up, or 30 classes for $499 and up. Prices vary by location.
Basic Membership ($69 a Month): This membership tier gives you four classes per month, plus discounted add-on classes.
Elite Membership ($109 a Month): This membership comes with eight classes per month, plus discounted add-on classes.
Premier Membership ($139-$179 a Month): The top membership at OTF, this gives you unlimited classes every month.

Note that Orangetheory prices are higher at premium locations such as Manhattan, Brooklyn, Chicago, Los Angeles, Austin, and Dallas. For example, in the West Village, Manhattan studio, an Elite membership costs $199 a month and Premier costs a cool $269. At the moment, some OTF locations are also offering discounted Premier rates to new members, with either a six-month or 12-month long contract. Returning members may also be able to secure a discounted first month of Premier. While you can technically use your OTF membership at any location in the country, there may be an additional surcharge depending on where you're visiting. That said, no matter which membership you go for, there's no annual contract, and you can choose to take additional classes at a discounted rate once you purchase a membership. Once you get a sense of your favorite moves, you can also adjust your membership to a lower tier and maintain your fitness at home with something like the Popsugar 32lb Neoprene Dumbbell Set with Rack ($54), which effectively store three, five, and eight pound weights in any room.

Additional Orangetheory Costs

In addition to membership fees, there are a few other costs to consider:

Cancellation/No‑Show Fees: Many studios require cancellations at least eight hours before class or else charge a fee or deduct a class credit.
Heart‑Rate Monitor: A monitor is required to see your data and earn "splat points." You can rent one per class or purchase your own (often between about $80–$130, depending on model and studio). Of course, you can also continue to track your heart rate and other vitals throughout class using a fitness tracker like the WHOOP ($199 per year), for example.
Optional Gear and Merchandise: OTF also sells its own merch and recommended workout accessories. You can stock up on fitness equipment or rep your Orangetheory pride with collaborations from brands like Lululemon and Nike. To make floor workouts more challenging, consider adding a weighted vest or ankle weights, like the Popsugar 10‑lb Weighted Vest ($35) or Popsugar Flex Wrist/Ankle Weight ($20), which pair perfectly with TRX exercises, squats, or lunges. We also love the OTF Lululemon Large Everywhere Belt Bag ($40, originally $56) for stashing essentials and the OTF Two Tone Snapback Cap ($36) to show off your OTF pride while keeping the sweat out of your eyes.
Recovery: It's extremely important to let your muscles recover after high-intensity training, and some of our favorite products to get the job done include the Therabody Theragun Prime Plus ($430) and Therabody TheraCup ($200), depending on your comfort level.

Is Orangetheory Worth the Price?

Orangetheory prices might seem steep at first, but remember you're getting access to a plethora of fitness machines you likely don't have at home. That's not to mention the real-time biofeedback, encouragement from top-notch coaches, and boutique gym atmosphere (which can be a nice break from a big box gym). OTF also has tons of community workout events for members, including the Orangetheory DriTri. "For me, the coaches are a large reason why I love Orangetheory as much as I do," Popsugar editor Taylor Andrews says in her full review (having taken more than 250 OTF classes herself). "The energy they bring to a class is indescribable until you experience it for yourself."

What to Wear to Orangetheory

Once you start taking classes, you'll find yourself in a natural rhythm when it comes to getting dressed for your workouts. Our recommendations for a routine that involves the treadmill, rower, and floor? A tight-fitting workout set with a cinched leg (flares can get stuck during rotations, especially on the rower). Try the Quince Ultra-Form Scoop Neck Longline Bra ($35, originally $64) and Quince Ultra-Form High-Rise Legging ($40, originally $98) or the NikeSKIMS Matte Double Strap Scoop Bra ($54) and NikeSKIMS Matte High Waist Leggings ($118) for something a little more trendy. If you're a one-piece person, we love the Spiritual Gangster Nirvana Selena Jumpsuit ($64, originally $118). And, if you need a new running sneaker that feels flat enough to train in, we highly suggest the Saucony Endorphin Pro 5 ($240).

- Additional reporting by Lauren Mazzo, Mirel Zaman, Jade Esmeralda, Angela Elias, Chandler Plante, Balim Tezel, and Adelaide Giesey

Melissa Willets is a PS contributor.

Lauren Mazzo was the senior fitness editor at PS. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise. Prior to joining PS, she worked for six years as a writer and editor for Shape Magazine covering health, fitness, nutrition, mental health, sex and relationships, beauty, and astrology.

Mirel Zaman (she/her) is the former health and fitness director at PS. She has over 15 years of experience working in the health and wellness space, covering fitness, general health, mental health, relationships and sex, food and nutrition, spirituality, family and parenting, culture, and news.

Jade Esmeralda (she/her), MS, CSCS, is a former health and fitness staff writer and a strength and conditioning specialist. A lifelong martial artist and dancer, Jade has a strong passion for strength and conditioning, sports science, and human performance. She graduated with a Master of Science degree in exercise science and strength and conditioning from George Washington University.

Angela Elias (she/her) is a former contributing editor for PS Shopping, where she reviewed everything from beauty products to kitchen gadgets, curated can't-miss sales, and created "best of" shopping roundups. Previously, she led the relaunch of Popsugar's Latine identity and family-focused verticals, directed its Home vertical, and hosted shopping segments. She has nearly 15 years of experience working in the lifestyle space as a writer, editor, content strategist, director, on-camera talent, and publicist.

Chandler Plante (she/her) is a social producer and staff writer for the health and fitness team at Popsugar. She has over five years of industry experience, previously working as an editorial assistant for People magazine, a social media manager for Millie magazine, and a contributor for Bustle Digital Group. She has a degree in magazine journalism from Syracuse University and is based in Los Angeles.

Balim Tezel (she/her) is a PS contributor and the founder of Maison des Nus, a New York-based affordable luxury brand. She graduated from Northwestern University's Medill School of Journalism.

Adelaide Giesey (she/her) is a shopping writer at Popsugar. With over seven years of industry experience, she is an expert in all things beauty and enjoys writing across fashion and lifestyle categories. Prior to PS, she helped shape the beauty verticals at Byrdie, Coveteur, and InStyle.

17 Butt-Lifting Leggings Popsugar Editors Swear By - Starting at $19

Kyley Warren — Mon, 22 Jun 2026 11:45:02 -0700

No matter what's trending in fitness or fashion, we'll never abandon one of our most trusted pieces of workout gear: a great pair of leggings. While the closet staple is sometimes purely functional, the best pairs can withstand a long leg day (squats included) and look good doing it. When it comes to flattering fits, these butt-lifting leggings check all the boxes - particularly when it comes to showing off the backside. Look good, feel good, right?

You might've already seen some of these booty-lifting leggings trending on social media, but we thoroughly vetted the best ones based on editor testing and thousands of reviews. Ahead, shop some of our favorite pairs that'll give your glutes a quick lift and your confidence an instant boost. All of these butt-sculpting leggings will make your booty look great whether you're working up a sweat at the gym or lounging around at home. Our picks include the viral scrunch-butt leggings, and a few compression leggings that'll keep you held in, but they all give that similar sought-after lift. Our editors test new leggings regularly (we're talking at least one new pair a month), so we know the difference between a letdown and a truly supportive fit - especially when it comes to glute-enhancing power. That's why we included a handful of our top-tested, so you can get the best of the best.

The Best Butt-Lifting Leggings:

The TikTok-viral pick: Seasum High Waist Leggings at $19
A butt-lifting staple equipped with pockets: Old Navy Extra-High Waisted PowerSoft Boundless 7/8 Pocket Leggings at $20, originally $40
The best supportive option: Halara Seamless Flow Leggings at $30
Your everyday high-waisted legging go-to: PS by Popsugar Work It High Waisted 7/8 Legging at $30
For flared-leg lovers: Offline by Aerie Real Me Crossover Flare Leggings at $38, originally $55
Second-skin comfort with ribbed detail: FP Movement High-Rise 7/8 Good Karma Leggings at $78
The ultimate hot yoga capri: FP Movement Smooth Moves Cropped Mini Flare Leggings at $78
Designed for low-impact days: Athleta Salutation Stash High Rise Legging at $76, originally $109
A sheer, sculpting statement: Fabletics Luxe360 SculptKnit Legging at $85
Your high-performance, versatile training pair: Lululemon Wunder Train High-Rise Tight at $98
You can't go wrong with a Khloé Kardashian pick: Fabletics The No-Seam PureLuxe TLC Legging at $105
Polished enough for everyday wear: Carbon38 High Rise Full-Length Legging in Melt at $108
Compressive rib material in a pretty color: Spiritual Gangster Auralight Legging at $108
When comfort comes first: Beyond Yoga Spacedye High Waist Pocket Leggings at $108
No chafing, no resistance, and ultimate movement during strength: Lululemon Unrestricted Power High-Rise Tight 25" at $118
A functional editor favorite: On Studio Tights at $120
Built for high-impact workouts: Alo High-Waist Airlift Leggings at $134

How We Test the Best Butt-Lifting Leggings

As fairly active people, us Popsugar editors have, without really meaning to, become accidental connoisseurs of butt-lifting leggings - and it shows. Over the years, we've tested countless pairs during workouts, commutes, long-haul flights, and Netflix marathons, and the list below features some of our all-time faves (the ones we'll keep reordering until they stop making them, which they better not).

Here's what we paid attention to during testing:

Lift and Sculpt – Did they actually enhance and support our glutes, or just look cute on the hanger?
Comfort – Could we wear them all day without tugging, adjusting, or feeling like we were being gently vacuum-sealed?
Waistband Stay-Power – Did the high waist stay put through squats and lunges? No one likes a roll-down mid-burpee.
Breathability – Were they sweat-wicking and breathable, or did they trap heat and cling like plastic wrap?
Compression – Did they offer that satisfying "held in" feel without cutting off circulation?
Stretch and Recovery – Did the fabric stretch comfortably but snap back into shape after workouts and washes?
Versatility – Could we wear them from gym to brunch without a full outfit change?

The butt-lifting leggings we chose for the list below combine good design with serious performance - and yes, they made our butts look fantastic while doing it.

User reviews may have been lightly edited for clarity.

Update on June 22, 2026 at 2:45 PM ET: I updated prices and checked stock for all products, and added some recent favorites from Free People.

Reset Your Wellness Routine With These Stress-Relieving Products

India Yaffe — Fri, 19 Jun 2026 06:00:02 -0700

Bouts of stress and anxiety sneak up on all of us, but we've made it our mission not to let them beat us down. When we start to feel panicked or antsy, we try to take inventory of the situation and focus on gaining perspective. It might sound counterintuitive, but we've discovered that the easiest way to de-stress is to be prepared. For us, that means having the right wellness products at our disposal so that all we need to focus on is breathing and taking care of ourselves.

Ahead, we curated a collection of items Popsugar editors rely on during moments of self-care. We also sought guidance and recommendations from wellness experts for the products they reach for to restore balance and rekindle their inner selves. From weighted blankets and sleep-enhancing essentials to spa-worthy bath products, there are plenty of options that will seamlessly fit into your everyday routine. So what are you waiting for? Take a deep breath and shop our picks ahead.

Our Favorite Wellness Products

Best gel eye mask: Cooling Eye Mask at $7, originally $8
Best pill organizer: FYY Daily Pill Organizer at $8, originally $10
Best essential oils: Pure Aroma Essential Oils at $10
Best waterproof notebook: Aqua Notes Waterproof Note Pad at $12
Best ice roller: ESARORA Ice Roller for Face & Eye at $19
Best meditation cushion: Retrospec Meditation Cushion at $27
Best massage pillow: Viktor Jurgen Neck Massage Pillow at $28, originally $35
Best gratitude journal: Intelligent Change The Five Minute Journal at $30
Best pillow spray: This Works Sleep Plus+ Pillow Spray at $36
Best soothing candle: Neom Perfect Peace Candle at $45
Best immunity boost: The Patch Method The Immunity Patch at $60
Best gummies: Grüns Superfood Gummies at $60, originally $67
Best humidifier: Canopy Humidifier at $159
Best alarm clock: Hatch Restore 3 Sunrise Clock at $170
Best weighted blanket: Bearaby Napper Organic Hand-Knit Weighted Blanket at $199
Best infrared blanket: HigherDOSE Infrared Sauna Blanket at $699

Experts Featured in This Article

Alyssa Mairanz, LMHC, CDBT, a licensed therapist and founder of Empower Your Mind Therapy

Christina Uzzardi, esthetician and founder of Cheeks+Co

Kelly Smith, Host of the meditation podcast, "Mindful in Minutes," and author of Meditation for the Modern Family

The Sweetest Moment of the World Cup Is This Pregame Tradition

Amanda Prahl — Wed, 10 Jun 2026 08:05:03 -0700

The World Cup 2026 is officially here, which means it's time for my favorite pregame ritual. If you've ever watched the opening ceremonies of a soccer match, you've probably noticed this sweet detail: the players always walk onto the field holding the hands of kids, who are dressed like an adorable little squad themselves. Or maybe you've seen one of the many videos that's gone viral, featuring a cute moment between a young fan and a soccer hero as they stand together on the field. Regardless, it always makes me tear up. There's something incredibly pure and heartwarming about watching the younger generation escort their heroes and role models onto the biggest global stage.

But how did the longstanding tradition responsible for cleaning me out of Kleenex even begin? It's rarely explained during international tournaments such as the World Cup or the Euros, but we did some digging to find out.

The children who walk out with the players are called "player escorts" or "mascot children," and they've been part of soccer games for well over 20 years now. One of the earliest photos of children walking as mascots was published in the Liverpool Echo after a November 1996 match between Liverpool and Everton. Beginning around 2000, the practice as it is today began: one escort for each player, rather than just one or two per team.

Early on, the practice of having children escort the players doubled as a way to raise awareness for charitable causes. Ahead of the 2002 FIFA World Cup, FIFA and UNICEF partnered on a program called Say Yes For Children, which aimed "to promote and protect the right of all children to healthy recreation and quality primary education," according to a 2002 UNICEF press release. The statement continued: "Children are being given a prime role at each match, accompanying each player onto the pitch in a symbolic action reminding football enthusiasts that they have a major role to play in building a world fit for children."

Starting in 2002, McDonald's became a key sponsor of the mascot program at the World Cup and European Championships, offering parents and children a chance to enter a sweepstakes to win one of those coveted spots. In 2014, McDonald's reportedly sent 1,400 kids from 70 different countries to the World Cup in Brazil, according to ABC News.

At the 2023 FIFA Women's World Cup in Australia and New Zealand, sponsor Commonwealth Bank created the CommBank FIFA Women's World Cup 2023 Player Escort Programm. Through the program, a total of 1,500 children between the ages of 6 and 10 accompanied players onto the pitch before matches throughout the tournament.

In other cases, however, being a mascot might be as simple as paying the price tag. A 2018 investigation by The Guardian revealed that a large number of Premier League teams often charge between £150 and £600 for kids to be escorts at a match. The "mascot packages" often include more than just a place as a mascot - kids are also given gear, autographs, or other swag - but the practice has drawn criticism for excluding kids from less affluent backgrounds.

This year, FIFA partners Quaker and Common Goal are facilitating the player escort program, using the opportunity to build awareness around daily nutrition for families and communities. After completing more than eight hours of educational programming focused on nutrition and wellbeing, 1,738 young people from underserved communities were chosen to "step onto soccer's biggest stage," per Common Goal.

"For many of these young people, this will be far more than a walk onto the pitch. It is a moment of recognition, belonging, and possibility on the biggest stage in football," said Mary Connor, Common Goal CEO. And for audiences, it's a reminder that there's more to soccer (or any sport) than the outcome of the game.

- Additional reporting by Alexis Jones

Amanda Prahl is a freelance writer, playwright/lyricist, dramaturg, teacher, and copywriter/editor. Amanda has also contributed to Slate, Bustle, Mic, The Mary Sue, and others.

What's Next in Activewear? We Asked the Founder of LSKD

Chandler Plante — Tue, 09 Jun 2026 15:10:03 -0700

Activewear is constantly evolving. From whimsical balletcore lüks, to flattering butt-lifting leggings, it can be hard to predict the next iteration of cool-girl gymwear. But for those who like to stay one step ahead, your best bet would be turning to the people behind some of the trendiest brands in activewear right now, like LSKD's Jason Daniel.

If you haven't heard of LSKD, odds are have seen it around your run club, yoga studio, or heated Pilates class. The colors are bold, the styles are uniquely flattering, and social media can't seem to get enough. With a dedicated fan base and a steady stream of new launches, we decided to ask Daniel what he sees coming down the activewear pipeline. (But for all the new trends he's anticipating, there's also a few fitness fads Daniel is ready for us to leave behind.)

According to Daniel, good activewear should be fun and functional above all else; just because it looks good in a flat-lay or a mirror selfie, doesn't actually mean it's a cute set you'll reach for over and over again - and isn't that the ultimate goal?

Ahead, we dug into the rest of Daniel's trend forecast, informed by his real-life insights as a founder. From the return of Y2K and retro designs to an increase in bold graphics, here's what he's most excited to see in the activewear space - and what he thinks we should move on from.

Popsugar: Are there any returning trends you're excited about?
Jason Daniel: The Y2K and retro revival feels very LSKD to me. We've always been loud with color . . . and now that bold graphics are a "trend," we show up.

PS: What major trends are you anticipating in the fitness space?
JD: Community over content. What I'm seeing now is a real hunger for belonging. People want to show up IRL and do something collectively that makes them feel good.

PS: Do you have any hot takes on 2026 fitness trends?
JD: Recovery has found its place at the top. Our team are athletes in their own way and have found the importance of recovery as part of their daily routines. Rest, mobility, sleep - these are now mandatory to the performance equation . . . from a product perspective, that's why our design team has invested so much in fabrics and construction that actually support how the body moves and recovers - not just how it looks in a flat-lay.

PS: When it comes to fitness trends, is there anything you think we need to leave behind?
JD: Aesthetic-first fitness culture. The idea that you work out to look a certain way, and the gear is only meant for a "fit check." Movement should be about how you feel, what you can do to be better . . . what you put on your body should mean something. I'd love to see the industry move toward gear that's built for real people doing real things, not just pieces engineered for a mirror selfie.

Chandler Plante (she/her) is a social producer and staff writer for the Health & Fitness team at Popsugar. She has over five years of industry experience, previously working as an editorial assistant for People magazine, a social media manager for Millie magazine, and a contributor for Bustle Digital Group. She has a degree in magazine journalism from Syracuse University and is based in Los Angeles.

Ali Krieger Says the World Cup Is "Exactly What We Need Right Now"

Alexis Jones — Tue, 09 Jun 2026 10:00:03 -0700

Ali Krieger is "retired" in the lightest sense of the word. When we hop on a Zoom call just a week before the men's FIFA World Cup, she just put the finishing touches on her new garage gym and is gearing up for a 3v3 tournament during the games.

It's the athlete in her. At 41, the two time women's FIFA world cup champ wouldn't dream of stepping away from the sport entirely. "I still play pickup. I was just playing in Soccer Aid this past weekend," she tell Popsugar, while detailing her latest partnership with Fairlife Core Power. While no longer a member of an NWSL or women's national team, soccer and exercise is still very much top of mind for Krieger.

She's still in the gym two days a week, prioritizing strength training, taking regular Pilates classes, and running weekly - although she's cut back significantly from her pro days on the pitch. "I run like once a week and no more than like 15 minutes. You can't pay me out to run anymore," Krieger jokes. As for the strength training, that's motivated by her two kids, ages 3 and 5, who she's often chasing around. "I still want to be fit enough to do that and to have the energy to do that," Krieger adds.

On the other days of the week, she's focused on recovery (the Core Power vanilla protein shake is a go-to) and Pilates. The latter, Krieger swears could have extended her career if she started it sooner: "I wish I would have started [Pilates] way before I retired, because I think I would have lasted a little bit longer."

Still, she finds life as a spectator (and professional broadcaster) wildly rewarding, especially in these next two years with the women's World Cup set for 2027 and the men's tournament just days away.

"It's the biggest and best tournament in the world, coming to our backyard," she says. Her biggest hope for the games? A chance for unity. Krieger believes we could use something big to bring us together with "everything that we're going through politically in the world right now, and then more specifically within our own country."

"Having a team to cheer for and root for, but also feel like we're really a part of a family" - that's what Krieger's looking forward to the most. "I love that football can do that for people. I love that this beautiful game that I really enjoy and I'm so passionate about can bring people from all over the world together in one place to just have a moment of excitement and joy, because that's exactly what we need right now."

"Out of all the championships . . . fighting for equal pay, I would say, is the most rewarding and proud moment."

For Krieger, soccer has always been more than just a game; it's been a vehicle for change. She was one of the original 22 US Women's National Team players allocated to the NWSL for its inaugural season in 2013 and played professionally until retiring in 2023. She's witnessed the gender resource discrepancy first hand - from the stadiums they'd practice in to the checks they'd receive. Krieger was also a member of the USWNT during its landmark equal pay complaint filed against the US Soccer Federation, which ultimately led to a $24 million dollar settlement and the collective bargaining agreement in place today guaranteeing equal pay for the women's and men's US soccer teams through December 2028. "Out of all the championships and all the games we would win and the tournaments that we would play in - fighting for equal pay, I would say, that that is the most rewarding and proud moment," she says.

"I don't think [the younger players] would ever understand what we went and believe those stories that we have," Krieger adds, "but all of that has been so rewarding and worth it now and that's the way it's supposed to be."

Today, people are investing in women's sports like never before. "Globally, around $4 billion in equity assets under management (AUM) is now allocated to women‑focused investment mandates, 2.4 times the level in 2019," according to 2026 BofA Global Research. And the investment is paying off: women's sports revenues in the US were estimated to grow 250 percent (to $2.5 billion) between 2024 and 2030 (and that's on the conservative end), per McKinsey analysis mentioned in the BofA report.

As we head into World Cup season, Krieger is highly optimistic about the potential growth that could take place within the world of women's soccer. "If you're not invested now, you're going to be missing out on the future."

What's Next in Activewear? We Asked the Co-Founder of Fabletics

Chandler Plante — Wed, 03 Jun 2026 13:55:03 -0700

Ginger Ressler's fitness forecast? Elevated activewear with a chance of denim. As the co-founder of Fabletics, she's seen plenty of trends come and go: scrunch leggings, tenniscore, and corset seams, just to name a few.

To figure out what's coming next, just look to the people around you. The modern-day consumer is on the go, looking for clothes that can serve them well throughout the day, and willing to invest in high-quality pieces if it means they won't fall apart in the dryer. Can your leggings take you through a workout class, then post-Pilates brunch? Are they functional enough for the gym, but cute enough for an impromptu grocery run? If the answer is no, maybe there's a way to fill in that gap - to create new designs, new styles that can carry you wherever life takes you. Think: longline sports bras that work well with jeans and leggings alike, workout dresses for playing on the court or grabbing a quick coffee, and more elevated basics that can easily transition from yoga to happy hour. For Ressler, this is where the real future of activewear lies.

Ahead, we asked Ressler to "check the forecast" and give us the rest of her 2026 trend predictions (plus what she thinks we should leave behind). From fitness regimens with an emphasis on recovery, to more polished activewear, here's what she anticipates coming down the fitness pipeline.

Popsugar: What are some newer trends you're seeing in activewear?
Ginger Ressler: What's exciting right now is how blurred the lines have become between fitness and lifestyle. Our customers aren't buying separate wardrobes anymore - they want pieces that truly move with them throughout the day. We're also seeing a growing demand for quality over quantity. People are investing in fewer, better pieces that combine performance, comfort, and style.

PS: Are there any returning trends you're excited about?
GR: Everything feels more fluid now . . . styles are constantly resurfacing and being reinterpreted in new ways. It's less about what's "in" or "out," and more about how you make it your own. That's why strong, well-designed classics are so important - they never truly go out of style, they just evolve with you. Personally, I love seeing brands re-envision a denim-on-denim moment. It's such a fun look that you can really dress up or down.

What major trends are you anticipating in the fitness space?
GR: What I'm seeing right now is a much more personalized and sustainable approach to fitness. Instead of one-size-fits-all programs, everything is becoming more tailored - whether that's through wearable tech like HRV devices, community-led workouts like run clubs, or more intuitive training methods. I also really support the shift towards prioritizing recovery, longevity, and mental wellness just as much as the workout itself. It's becoming less about intensity and more about consistency and long-term results.

Do you have any hot takes on 2026 fitness trends?
GR: I'm really here for this healthier, more balanced relationship with fitness. We're finally moving away from intensity just for the sake of being intense - that old mindset pushed a lot of people away from fitness altogether. The shift now is toward training smarter, not just harder. Focusing on recovery, mobility, and really tuning into your body is becoming just as important as the workout itself. That's a big departure from the "no days off" mentality, and honestly, it's a much more sustainable way to approach fitness.

When it comes to fitness trends, is there anything you think we need to leave behind?
GR: One thing we need to leave behind is the comparison mindset in fitness. I've had people look at my workouts and say, "I could never do that," or that what I'm doing feels unattainable . . . but it was never meant to be a benchmark for anyone else.

It's not about how much I can do, it's about how much you can do. Fitness should be personal, scalable, and empowering. The industry is at its best when it meets people where they are, not when it makes them feel like they're falling short.

Meet the Women Racers Rewriting the F1 Academy Dress Code

Sarah Wasilak — Wed, 27 May 2026 12:11:02 -0700

The 2026 Canadian Grand Prix marked a special moment for the women drivers of F1 Academy. Disney launched its Minnie Collective platform at the start of race weekend - introduced by F1 Academy Managing Director Susie Wolff - who highlighted the collaboration's core purpose: to celebrate a new generation of women who are natural leaders and unapologetically ambitious and confident. Of course, the partnership includes key Disney x Formula 1 Academy products - from the Minnie Mouse Pullover Hoodie ($150) to the Minnie Mouse Icon Pin ($30) - that the drivers sported proudly all weekend long to showcase the fact that women in motorsport are just getting started.

Since 2022, F1 Academy has grown tremendously, broadcast in 160 territories with a Netflix documentary to show for the fan hype. Formula 1's 2025 Global Fan Survey showed that female fans now account for three in four new fans, with 42 percent of females from the 100,000 people surveyed confirming they already follow F1 Academy.

F1 Academy is collaborating with big-name brands in addition to Disney (many of which target women), including last year's Hello Kitty collection and the announcement of the official LEGO Racing team on the grid in 2026. 75 percent of girls surveyed think racing sounds exciting, while 52 percent could see themselves as an F1 Academy or race car driver one day, according to research performed by LEGO. While a walk through the paddock will show you that men are still very much at the forefront of F1's commercialization (they are the "celebrities" so many fans want to see), the women's presence in Canada could be felt more than ever, and it made me proud to be a female F1 fan.

Here, five of the women racers - including Mercedes's Doriane Pin, Ferrari's Alba Larsen, Alpine's Nina Gademan, Racing Bulls's Rafaela Ferreira, and Williams's Jade Jacquet - tell Popsugar what they see for the future of women in motorsport, why they're proud to be role models for young girls, and how they define their signature style on and off the track. Watch me play Secret Teller with Susie Wolff and some more of the drivers below, then learn more about the women of Formula 1.

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A Case For Line Dancing as a Cardio Workout

Chandler Plante — Tue, 12 May 2026 14:40:02 -0700

Grab your cowboy hat and pull on your best boots, because the girlies are line dancing. "My friends literally skip the gym to learn new dances," my Gen Z sister tells me back in Arizona. Line dancing isn't necessarily a groundbreaking activity for many folks throughout the country, but the notion that people are trading the treadmill for a two-step immediately piques my interest. What are the chances the latest cardio trend is actually down at the local honky tonk?

Line dancing's cool-girl rebrand isn't just anecdotal: Per a recent Eventbrite Trend Report, this affinity may actually be part of a larger Western revival. Data shows line dancing events are up 165 percent, partially motivated by aesthetic appeal, yes, but also by a movement towards phone-free living. People are craving authentic connection, analog activities, and joyful movement.

Curious to see what all the hype was about (and if line dancing truly could double as my daily dose of cardio), I decided to give it a whirl. Here's what I learned, what I loved, and what my actual Oura ring stats ended up conveying.

My Line Dancing Experience

In all honesty, I was dreading my first line dancing class. I had booked a beginner class with Stud Country, a queer line dancing studio in Los Angeles. Still, after spending nearly a decade in Arizona, it was difficult for me to separate the fun of line dancing from the Old West's less-inclusive underbelly.

Thankfully, the Stud Country studio immediately assuaged my concerns. We danced to "Señorita" by Camila Cabello and Shawn Mendes, and "Champagne Promise" by David Nail. And while the learning curve was steep, the energy was lighthearted and upbeat.

Our instructor walked us through the (fairly simple) choreography for about 20 minutes each time, which we learned facing the front of the room. The twist? Most of the dances are designed to change direction (front, side, back, side) which I found confusing at best, and completely disorienting at worst.

In the beginning, this switch up caused all choreography to see its way out of my brain, leaving me stressed, sweating, and panicked at the two step. But the second go-round, I finally found my footing, adding some modest flair to my movement until I genuinely enjoyed the repetition . . . even if I didn't nail every single step. By the end, I had made a few friends, broken a sweat, and learned two dances to keep in my back pocket should I ever muster up enough courage to attend a real line-dancing party.

My Line Dancing Takeaways

I can officially confirm that line dancing is a legitimate form of cardio. It might not replace an arduous session on the StairMaster, but by the end of class, I was definitely sweating (and only partially because of the lack of air conditioning in the studio).

All told, my Oura ring tracked 327 active calories, 3,500 steps, and an average heart rate of 102 BPM - but truthfully, I barely noticed the effort in the moment. Instead of worrying about getting a workout in, I was more focused on remembering the steps, staying out of people's way, and living in the moment.

There's also a very sweet social side to line dancing. Before class even started, I struck up a conversation with a kind couple who didn't mind me bumping into them every so often. At the end of the 90-minute class, at least three different people asked me if I'd be coming back next week. Even my existing friends slid into my DMs and asked to come with me next time (and they were only a little annoyed that I hadn't invited them in the first place).

My final verdict? If you're bored of the same ol' 12-3-30, line dancing might be the thing to break you out of your rut. Who knows? If your experience is anything like mine, you might just surprise yourself.

Is Padel the Newest "It" Sport? I Tried It to Find Out

Chandler Plante — Wed, 06 May 2026 14:30:02 -0700

Think of padel as pickleball's cool older sister. The rackets are thick and dense, making a satisfying "thwack" every time the yellow tennis ball hits against the perforated surface. Players move across a much larger court in pairs, without having to worry about the no-volley zones you see in pickleball. But perhaps most notably, padel courts are completely encased by tall, glass walls - and players are encouraged to use them to their advantage.

Pickleball has certainly had its moment in the spotlight: As people started to seek out socially-distanced activities in 2020, pickleball became the fastest-growing sport in the US, with more than 36.5 million people playing between August 2021 and August 2022. But over the past year, search interest in pickleball decreased nearly 10 percent, while padel reached an all-time high in 2025. Searches for Padel "courts near me" also, saw a 30 percent increase, per Google Trends' 2026 Trends Predictions.

Curious as to what might be driving this shift in interest, I decided to try padel for myself. Here's how it went, what I liked about it, and how I felt afterwards as a true beginner. Read on for the full padel report, plus some professional insight as to why padel may be coming for the racket sports throne.

My Padel Experience

"Athletic" isn't exactly the first word I'd use to describe myself. I'm a health and fitness editor of the yoga and sound bath variety. The good news is, you don't need to be an Olympian to try padel (and that's coming from someone with a prosthetic eye and limited depth perception). My first padel lesson was on the private court of Brad Korzen, co-founder of Proper Hospitality. As a fan of padel himself, Korzen is bringing padel to Proper Hotels, and the excitement is real.

"Padel really meets the moment in how people want to move and connect right now," a Proper Hotels rep tells Popsugar. "It has a low barrier to entry, so anyone can get involved, but it still delivers the energy, competition, and social interaction that keeps them coming back."

I certainly found this to be true with my own padel experience. Starting off with a few basic drills, I quickly got the hang of the heavier racket, even if I swung and missed a handful of times. I liked how much power I was able to deliver, and the thrill of the ball connecting to the racket made me want to spend more time out on the court. Another plus for beginners? You can use the glass walls to bounce the ball and catch rebounds, resulting in less restricted play.

"What's also accelerating the growth is how visual the sport is - the rallies, the glass court, the pace of play all translate incredibly well on social media," the Proper rep says. "Whether for hotel guests or Proper Club members, demand has been tremendous, and it's quickly become one of those amenities people build real rituals around."

With some experience under my belt, I scheduled my next session at the Padel Up courts on top of the Century City mall. Feeling more confident in my abilities, I noticed some improvement, missing less and hitting more consistently. I met up with friends and noted that - despite the walls surrounding the perimeter of the court - padel still felt incredibly social to me. I had plenty of downtime to chat with other players, lament over bad swings, and cheer people on. Frankly, I wasn't good enough to be all that competitive, but I could definitely see how this sport would spark some friendly rivalry.

Padel Takeaways

There's a lot to love about padel. It lets you move around more freely and operate from a place of strength and power, rather than precision and control. "Pickleball opened the door for social racket sports in the US, but padel feels like a natural evolution," Proper says. "It offers a more dynamic workout, a stronger built-in social format, and a level of strategy and competitiveness that really resonates with today's consumer."

Like many new sports, padel can be a little intimidating at first. But with a good group of friends, it's really not that difficult to get started. The gameplay is fun and straightforward, but it's not so intense that you can't take a break or yap with your friends (one of my all-time favorite pastimes). My advice to you? Text the group chat, book a court, and pick up the racket. Odds are, you won't look back.

How Group Cold Plunging Became My Unhinged, Unexpectedly Joyful Hobby

Lena Felton — Tue, 05 May 2026 15:40:01 -0700

On a recent early Saturday morning, I stood at the edge of the Pacific Ocean, my bare feet digging into cold, wet sand. The day was windy and chilly - about 55 degrees - and yet, for some reason, I was standing in shorts and a sports bra, ready to jump into the frothy oncoming waves. My best friend, Erin, stood beside me, and we looked at each other with fear in our eyes before running into the crashing waves, our hearts pounding and uncontrollable laughs and shouts spilling out of us.

The ritual has become a regular activity for me on weekend mornings, ever since I joined a plunge hosted by a local group, Ocean Beach Plunge Club, and Athleta for International Women's Day in March. That event gathered 300 women together at San Francisco's Ocean Beach for a 45-minute walk that culminated in a plunge in the freezing water.

I brought along Erin for that event, too, and the pure shock and joy that we experienced plunging for the first time together, in such a large group, was mind-altering. It was miserable to actually get in the freezing water, yes, but the minute we came up for air, we were smiling, a rush of dopamine surging through us. Stepping into a warm towel afterward, all I felt was pride and bliss.

I should caveat that I have never loved being in the water. I'm usually the friend waiting on the beach while everyone else goes swimming, watching our stuff. Yet, in the last few months, I've been cold plunging in the ocean several times, sometimes with a larger group of friends and sometimes just with my partner. The throughline from that very first plunge is that doing something difficult alongside people I love makes for a very gratifying experience.

Cold plunging - submerging yourself in cold water for anywhere from 30 seconds to 15 minutes and activating your sympathetic nervous system - has become more popular among celebrities and regular folks alike in recent years. As Popsugar previously reported, there are apparent benefits, from reduced inflammation to better sleep. (There are potential dangers too, so it's important to consult a healthcare professional before trying it out and to monitor your body throughout.)

While I definitely feel more alert on the days that I cold plunge, the group aspect is what really brightens up my mornings. I recently caught up with Krista Vendetti, who founded Ocean Beach Plunge Club with two of her friends, to learn more about why they started the club and what she gets out of group plunging herself.

"I was seeing my friends more, and we were doing this really scary thing together, being brave."

For Vendetti, the founding of Ocean Beach Plunge Club was entirely organic. About two years ago, she had a goal of getting into the ocean more because she lived nearby. She started asking her friends if they'd join her, and got a lot of "no's." But, over margaritas, she convinced one other mom friend to try it with her, and it became a tradition - a walk early in the morning and then a plunge in the ocean. "All of a sudden, we were doing this a couple times a week," Vendetti says. "I was seeing my friends more, and we were doing this really scary thing together, being brave."

Word spread, and more of Vendetti's friends started walking and plunging with them. They eventually opened up their walk-and-plunges to the public twice a month; today, they expect about 50 people to show up every other Saturday morning at 6:30 a.m. to join.

"Now that it's a larger community of women, it's so powerful," Vendetti says. "We're all cheering each other on, supporting each other. Doing it together makes it more special and easier, and really just more fun to be part of something bigger."

Indeed, while I certainly enjoy reaping the physical benefits of cold plunging, I can't say that getting up early on a Saturday morning to jump into freezing water is something I actively want to do. Instead, getting pumped up with friends and running into that cold water together holds an inexplicable power. We're showing up and pushing ourselves for each other.

It reminds me of that electric feeling you sometimes get in a group fitness class or a concert, when you're in community with other people, somehow vibrating with the same frequency. I might have found it in the ocean, but you can find it anywhere - as long as you're willing to do something brave with people you love.

Lena Felton (she/her) is a senior director of special projects at PS, where she oversees sponsored packages, tentpole projects, and editorial partnerships. Previously, she was an editor at The Washington Post, where she led a team covering issues of gender and identity. She has been working in journalism since 2017, during which time her focus has been feature writing and editing and elevating historically underrepresented voices. Lena has worked for The Atlantic, InStyle, So It Goes, and more.

Self-Help Won't Cure My Chronic Illness

Chandler Plante — Mon, 04 May 2026 07:40:03 -0700

There's no shortage of unsolicited medical advice on the internet - trust me. Just start with the word "inflammation." The internet will tell you your body's innate response to injury or illness is well within your control - something you can bend to your will with a strategic sleep schedule, a bit of meditation, and whatever diet is most readily available at Erewhon. In my case, inflammation is less of an innocuous process and more of a tangible pseudotumor, actively pushing my eye out of my head and rendering me completely blind in one eye. To help, over the past three years I've become a frequent flier at Mayo Clinic and endured infusions, surgeries, spinal taps, radiation therapy, and corticosteroids. But that doesn't stop people from suggesting the real problem is me.

In a way, they're right. My body is undoubtedly attacking a problem that is not there, and the truth is, no one really knows how to stop it. But while anti-inflammatory diets, consistent sleep, and low stress can help mitigate flare-ups, I promise my persistent blindness has nothing to do with my mindset.

My Uber driver notices my eye and tells me the problem might be psychosomatic. "Have you tried hypnotherapy?" The rest of the ride home is silent. On social media, TikTok commenters urge me to apply castor oil every night (because clearly whatever I'm doing isn't working). At a local restaurant, a woman overhears my story and tells me about all the foods she's cutting out to reduce inflammation. I listen politely, my eyelid still scarred from the latest biopsy. She returns to her seat and we both bite into our respective burgers.

Self-help mentors like Jay Shetty also come to mind. Occasionally recommended to me for his life coaching, Shetty is a former monk whose journey to enlightenment has previously been called into question. One of his podcast episodes discusses the global celery juice movement, and how it may help people with chronic illness. Another teaches people how to completely heal their body and mind using the right food and positive thinking. New Age spiritual influencers, including one with one million followers, claim to have even healed their own kidney infections through the power of the mind.

To be fair, most of the advice I've heard is well-intentioned. It's just that when I've already seen the very best doctors and been to five different hospitals without a definitive diagnosis, this self-help narrative places the burden of an incredibly complex chronic illness solely on my shoulders. Without a diagnosis, it already feels like there's always something more I could (should?) be doing. And then if I do have a flare-up, the inevitable guilt is hard to ignore. Maybe I should've done something differently. Maybe it is all my fault.

Most people say healing will be easier if I just stay positive. Other internet trolls see my videos and tell me I shouldn't be this happy. "[I'd] almost rather die than remove my eye," one commenter writes in a video mentioning the potential removal of my eye. In these moments I realize the call for self-improvement is mostly just a projection of a fear I no longer feel.

Some conditions are just un-self-helpable - as in the symptoms are as debilitating, the pain as excruciating, the treatment as elusive as people in the chronic illness community have been saying - and the rest of the world may have to reckon with the fact that the same exact thing could happen to them. According to the CDC, roughly one in four (or 27 percent) of adults in the US have some type of disability, and six in 10 Americans live with at least one chronic illness. Instead of encouraging people to seek the answers within themselves, we need affordable medication, more research for underfunded and neglected conditions, and better systemic support.

At this point, I'm not sure if anything will make me less blind, but at least I know that my flare-ups aren't due to a lack of self-help. And if we're being totally honest here, I've never really liked the taste of celery juice anyway.

"Exercise Snacking" Is Trending, but Is It Effective? I Tried It For 2 Weeks

Jennifer Heimlich — Fri, 01 May 2026 12:30:03 -0700

Lately, my elder millennial body's been feeling extra . . . elderly. My back's achy, my knees make these weird creaky sounds. I could blame my age, but it's not just that: I had a second baby last fall, then signed up for a half marathon this spring, so the only exercise I've made time for recently is running. As helpful as that might be for my cardio fitness, it hasn't done my strength or mobility any favors. Plus, it's left me feeling like the Tin Man.

So when Popsugar reached out to see if I'd be interested in experimenting with "exercise snacks" for a couple of weeks, I signed right up. The buzzy approach - sometimes referred to as a way of "microdosing" fitness - involves doing shorter mini-workouts more often. That might look like a minute of squat jumps or a 10-minute Pilates session.

The strategy is trending among fitfluencers since it can break up long periods of sitting and make exercise feel way less intimidating - anyone can work out for a minute, right? A whole host of research shows that even short bursts of movement can be an effective way to boost cardiovascular health, insulin sensitivity, and muscle strength.

I drew up a plan: I'd work in two to three strength or mobility–focused exercise snacks per day, anywhere from one to 10 minutes long. It could be when my 6-month-old was babbling to himself on the floor, as I was waiting for my coffee to brew, or just craving a break from my computer.

Experts Featured in This Article

Rachelle Reed, PhD, is an exercise physiologist and the head of scientific research and ccience communication at Therabody.

Thanks to a stroke of lucky timing, I found myself on a phone call with exercise physiologist Rachelle Reed, PhD, on my first day of the experiment. I asked for her advice on how to make sure these short bursts would actually do something useful, and she told me the way to be super efficient is to go hard. Think: vigorous stair climbing rather than a leisurely stroll, or heavy weights versus a pair I could lift 30 reps with. In particular, she recommended compound exercises to get a whole bunch of muscles firing quickly. "If you're doing a squat to an overhead press for a minute, I mean, woof, talk about being gassed," she said.

With that in mind, I came up with a list of eight strength exercises, mostly compound moves that focused on the running muscles I wanted to target (hamstrings, quads, glutes, calves, and core) but would still build well-rounded strength throughout my body. I also wrote down a handful of plyometric jumps I wanted to do regularly since I knew they could help increase my running power. With these go-tos, I could quickly dive right into a mini workout without having to waste time deciding what to do.

For mobility, I kept things looser. Instead of a set list of exercises, I just aimed for a few minutes of feel-good, stretchy, gentle yoga-like movement each morning - whatever my body was craving - to take stock of how I was feeling and work out any tightness.

The result?

Let me start with what I loved: This strategy made it so that a lack of time was simply no excuse not to work out. Even on my busiest days, I could always find 60 seconds to pop down into a plank or do some squat jumps (albeit while holding my boobs in lieu of changing into a sports bra).

And I got some real results. I was honestly shocked by just how sore I could end up from only a few minutes of movement at a time. As long as I was challenging myself just as much as I would during a normal workout, splitting up exercises throughout the week still meant I was strengthening my muscles. (Not to brag or anything, but in just two weeks, I built up enough upper body strength that I can now do more push-ups in a row than ever before!) Even better, my joints weren't feeling quite so worn out and achy after running. While I can't say I fixed my back pain, it stopped bothering me quite so much.

That said, exercise snacking wasn't the magic remedy for my lopsided fitness that I'd hoped it would be.

For starters, I quickly realized that when I didn't plan out a chunk of time to work out like I normally would, it was all too easy to forget to do it - even as someone who generally likes to exercise. On the second day of the experiment, I did my five minutes of stretchy mobility work since I'd made it a natural part of my morning routine while drinking my first cup of coffee and playing with my baby on the floor. But at the end of the day I realized I'd totally forgotten to do any strength exercises. The next day, it was 7:13 p.m. before I remembered to do one.

I'd assumed I'd naturally work tidbits of exercise into my day when I could, but I learned that if I didn't schedule the activity - yes, even just a minute - or pair it with another habit, it wouldn't happen.

Also, I found I was more likely to half-ass things during my snacks than I would during a longer workout. I'd sometimes get through part of a set, then get distracted by something else I needed to do. Without an outfit change, a proper warm-up, or a dedicated chunk of time, it was harder for me to lock in mentally.

Then again, when I was in the right mood, snacking on movement was just like snacking on Pringles: Once I popped, I couldn't stop. I'd get into a groove, and keep doing more and more exercises just because I enjoyed the way it made my body feel. I'd tell myself I was just going to try a couple sets of Bulgarian split squats, but then I'd add in pogo hops and push-ups. Later, I'd find myself doing calf raises while washing dishes or getting into a side plank while my husband was telling a never-ending story.

Will I keep snacking? I definitely plan to continue starting my day with some gentle wake-up stretches and mobility work. A few minutes of cat-cows and downward dogs is a really nice, low-key way to help my body feel better and get in a little "win" for the day first thing in the morning.

But when it comes to strength microdoses, for me, they feel more like a backup plan during hectic weeks than a long-term strategy. I ended up working out about the same amount of time through "snacking" as I would if I'd done two 20–30 minute strength sessions per week. Yet I feel like I get more - mentally and physically - out of setting aside a chunk of time to commit to working out without feeling like I'm just multitasking my day away. When I only exercise for a minute or two, I don't get that same sense of accomplishment and physical release. And I never feel "done." Even if I've already completed a couple exercise snacks in a day, who's to say I can't fit in another?

Still, during periods of life, like now, when I can't get in a full meal-sized workout regularly, having a few snacks is a great way to tide me over.

Jennifer Heimlich is a writer and editor with more than 15 years of experience in fitness and wellness journalism. She previously worked as the senior fitness editor for Well+Good and the editor in chief of Dance Magazine. A UESCA-certified running coach, she's written about running and fitness for publications like Shape, GQ, Runner's World, and The Atlantic.

Being Outside Is Good For Your Body and Mind - Here's Why

Erin Bunch — Fri, 01 May 2026 12:30:03 -0700

Modern life has made it much easier to become "an indoor cat" than an outdoor one. Days spent migrating from one screen to the next are far more common than those spent immersed in nature. This feels less than healthy for a reason: spending time outdoors is beneficial to your health, so by staying in, you're missing out.

Anyone who ventures outside, especially after hours spent indoors, is likely to intuit that doing so will benefit their well-being. Nature is a vibe, and that vibe is good! But you don't have to rely on instinct as proof; science shows there are tangible physical and mental health benefits to spending time outdoors. Here, experts explain the research backing the well-being-boosting benefits of nature and describe strategies for incorporating more time outside into screen-heavy routines.

Experts Featured in This Article

A. Heather Eliassen, ScD, is a professor of nutrition and epidemiology at the Harvard TH Chan School of Public Health.

Dana Hunnes, PhD, RD, is a senior dietitian at UCLA Medical Center and author of "Recipe For Survival."

Aimee Daramus, PsyD, is a Chicago-based psychologist who specializes in anxiety, depression, and trauma.

The Benefits of Nature to Physical Health

Nature is no slouch when it comes to being a serious Rx for good health. According to nutrition and epidemiology professor A. Heather Eliassen, ScD, exposure to green space has been linked to improvements in sleep, blood pressure, and physical ability, as well as reduced risks of chronic disease, such as type 2 diabetes, cardiovascular disease, and cancer. "Evidence is also accumulating that exposure to green space is associated with lower total mortality," she says.

One reason for this link between nature and good health, says Dr. Eliassen, is that studies have shown higher levels of physical activity in those with more exposure to green space. Physical activity, in turn, has numerous health benefits, including reduced risk of many chronic diseases. "Green spaces can be destinations for walking or bicycling, as well as space for play, and among children, green-space exposure is linked to more playtime and less screen time," she says.

Physical activity aside, research supports the idea that just being in nature - i.e. sitting at the beach, having a picnic in the park - is good for you. More research is needed to figure out exactly why this is, but experts have a few theories as to why this could be.

For one, time spent outdoors helps to regulate our circadian rhythms, says Dana Hunnes, PhD, RD, senior dietitian at UCLA Medical Center. "This can have effects on how well we sleep, our hormone fluctuations, satiety, and alertness," she says. And of course, good sleep is mission critical for overall well-being, while hormone health helps keep your body's vital processes functioning properly.

And according to Dr. Eliassen, spending time in nature also helps to mediate our exposure to certain environmental harms, because green space helps regulate heat, mitigate noise exposure, and filter air pollution. Such harm reduction offers protective benefits to our overall health. The only caveat to this, says Dr. Eliassen, is that if pollution is bad to the point of air-quality warnings, it's best to stay indoors.

The Benefits of Nature to Mental Health

The benefits of time spent out in the natural world aren't limited to physical health, either. "Better mental health and lower risk of psychiatric disorders with more green space exposure has been observed for both children and adults," says Dr. Eliassen.

One reason for this may be that time spent outdoors has been shown to decrease stress. "It provides a combination of stimulation of different senses and a break from typical overstimulation from urban environments," says Dr. Eliassen. "Exposure to green space results in mental restoration and increased positive emotions and decreased anxiety and rumination. Improved mindfulness can result from exposure to green space as well."

Dr. Hunnes says spending time in nature to boost mental well-being is sometimes described as nature-immersion therapy. "Spending time outdoors is rejuvenating, calming, centering, and can really improve outlook," she says. Again, the reasons behind this aren't yet known.

Just how much one benefits psychologically from exposure to nature will vary from person to person, says psychologist Aimee Daramus, PsyD. "People often feel more at peace and connected in nature, possibly because for thousands of years, early humans lived in natural spaces like caves or plains, and the human brain adapted and changed for those environments." she says. "When we go to natural spaces, it may be stress-relieving because those are the places that the brain evolved in."

Green spaces also offer opportunities for social interactions and community engagement, which have been linked beneficially to multiple health outcomes, says Dr. Eliassen. This includes not only mental health benefits such as lower rates of depression, but also physical health benefits such as lowered rates of chronic disease. While these interactions can be as simple as running into a friend while walking your dog or meeting someone new in the park, they can also be facilitated by organizations such as community gardens, running clubs, and recreational sports leagues.

How to Incorporate Green-Space Exposure Into Your Daily Routine

If you're wondering how you can increase your time spent outdoors when much of your life requires you to be indoors, rest assured that you don't have to quit your computer job to become a free-solo rock climber in order to stay healthy. According to Dr. Daramus, spending just 15 minutes outside each day can help.

This time outdoors doesn't have to involve trips to the Grand Canyon or Niagara Falls, either. "Studies show that you can get really good results from urban green space, like parks and gardens," says Dr. Daramus. "You don't have to wait until you can take a vacation in the woods to reap the benefits."

Dr. Eliassen agrees and suggests exploring opportunities to interact with nature in your immediate neighborhood. "If there are some green spaces a short or medium distance from home, try walking or biking to the green space to get the benefits of exercise while getting [there]," she says. "Or, find green space you could incorporate into your commute to or from school or work."

Crucially, however, Dr. Daramus says it's important to spend your time in nature mindfully if you want to reap the full benefits of exposure. "If you're not paying attention to the environment you're in, even three hours a day may not do much good," she says.

By this she means you have to fully involve your senses, aka put down your phone. Even a podcast or phone call can diminish returns on your green-space investment. "Involve all of your senses: look at something around you that you find beautiful, touch things to get the texture, listen to sounds, pay attention to a breeze on your face, smell a flower or a campfire," she says. "If you want to be in nature, you really have to be in nature."

Erin Bunch has over 15 years of experience as a journalist and professional writer. Her words have appeared in GQ, The Hollywood Reporter, Well+Good, Women's Health, The Zoe Report, BRIDES, Harper's Bazaar, Los Angeles Magazine, and other outlets.

"Marathon Moonlighters" Run For Themselves, Not Social Media

Chandler Plante — Fri, 01 May 2026 12:30:02 -0700

Marathon moonlighters are among us (and you probably don't even know it). After completing 26.2 miles, the majority of people might feel inclined to post a selfie from the finish line. Maybe they text the groupchat, show off their medal, or take to social media to detail their marathon experience. But there's people on the other side of the spectrum who would rather you didn't know they ran at all - also known as marathon moonlighters.

Marathons can definitely have a "pics or it didn't happen" vibe, but not everyone wants to make running such a public declaration. Just look at Harry Styles, who finished the Berlin marathon with an impressive sub-three-hour time . . . and a fake name. Styles is a prime example of what we're calling "marathon moonlighters." These are the types of runners who prefer to keep their accomplishments lowkey. In fact, the people in their lives might be surprised to find out they're runners at all.

To learn more about this marathon moonlighting mindset, we spoke with five people who prefer to run in private. Read on to learn why they do it, and whether they'd recommend marathon moonlighting to others.

Why Would Anyone Become a Marathon Moonlighter?

It can be hard to understand marathon moonlighting if you haven't done it yourself. For Rachel* - someone who runs half marathons, but never posts her time or talks about how the race went - it's all about internal validation. "I choose to keep it more personal because I'm very much a self-motivated individual," she tells Popsugar. "My only competition is myself and my pace."

This is a sentiment Diana* can relate to, having often run half marathons without telling anyone. "There's this unexplainable connection and feeling you get from yourself," she says. "It's not the accomplishment of the race, it's the sense of power you have." For her, that's worth more than photos and accolades.

"My only competition is myself and my pace."

For others, marathon moonlighting is also a good way to stay focused. "Honestly, keeping it more private lets me stay focused on the 'why' behind it in the first place," says runner Rebecca. "Once it becomes about other people's reactions, it loses a bit of the magic." Runner *Arleen feels similarly, saying she much prefers to engage with the running community offline. "A lot of the running content I used to engage with felt more like a clique," she says. "Since I am not a fast runner, I often feel underrepresented. And honestly, I would just rather engage with the running community in 'real life.'"

*Hannah agrees she gets enough validation from the race itself. But there might be a deeper reason behind her marathon moonlighting too. "Running for me is very personal - almost like a relationship; you don't want to tell anyone about it until you know it's real," she says. "Maybe some of it is also fear of being judged. Say I tell people I'm preparing to run this ungodly distance, but for whatever reason don't end up actually doing it. The shame around that so-called failure can be disheartening."

What Happens When People Find Out?

When asked if anyone has ever been surprised to learn about their running, our marathon moonlighters responded with a resounding yes. "All I know is when I see [a half marathon], I run it. My family, even, does not have any idea that I am running," Diana says. It seems a bit of secrecy is key for most marathon moonlighters - but that doesn't mean they don't enjoy surprising some people with a reveal. "The response is usually a mix of shock and confusion," Rachel says. "It can be a fun easter egg if others happen to find out organically and you get a true 'wait . . . WHAT?!'"

This rings true for both family and friends. "The first time I told my friends back home that I ran a half marathon they were quite surprised," Hannah says. "My father was very impressed - he was like, 'There's no way you ran 13 miles . . . Do you know how much endurance and stamina that takes?' I was like '. . . Uhh yes, I did it.'"

Is Marathon Moonlighting Right For You?

The bottom line is that you deserve to celebrate your wins - whatever that may look like for you. But if marathon moonlighting helps you feel more connected to your goals, don't feel pressured to share that experience with the world. "I think it depends on the person. A lot of people like to tell others because they are more extroverted," Arleen says. "I don't know that I would recommend it, but I know that it works for me."

For Rebecca, it's empowering to do a race just for yourself. Instead of getting distracted by outside influences, you can tap into the drive, the challenge, and the personal growth it takes to finish strong. "You get to enjoy the process without all the external noise or pressure, and that makes crossing the finish line feel even more meaningful," Rebecca says. Depending on your goals, Rachel agrees. "If you're a self-motivator, there's not much more you need than that feeling after you finish a great race, knowing it's something you put the effort in for and controlled all of the variables you could," she says.

But at the end of the day, marathon moonlighting is still a very personal choice, and it's OK if you enjoy sharing your journey with others. Evidently, both methods work well for different people. "I think to each their own," Hannah says. "If someone wants to run and tell the world about it, that's great, and if someone just wants to moonlight, that's fine too."

*Names have been changed or edited to protect the identity of sources.

Cynthia Erivo's Me-Time Is Marathon Training

Chandler Plante — Thu, 30 Apr 2026 15:05:01 -0700

Cynthia Erivo knows how to keep the pace. At the London Marathon on April 26, she beat her own personal record by almost 14 minutes, finishing strong with a wicked fast time of 3:21:40. (That's an average split of 7:41, for those crunching the numbers.) Then, the next day, instead of resting at home or icing her muscles, she immediately returned to the stage for her one-woman rendition of "Dracula," playing all 23 different characters herself - a marathon in its own right.

Erivo doesn't like to disrupt her daily momentum with long breaks between interviews or big gaps in her schedule. She starts moving early in the day, training on the treadmill, sometimes not even listening to music. To others, this may seem grueling, but for Erivo, this training is actually a mental reprieve - a rare opportunity to get grounded and clear her head.

"I have to sometimes explain that, yes, the training is work for the body, but for me, it's a real time for myself just to be left alone. It's a meditation," she tells Popsugar. "When I get to run, I take the time for myself. It's like me-time. I don't really speak to anyone, and if I'm on the phone, then I pick the person I'm speaking to."

"It's a real time for myself just to be left alone."

Erivo actually credits marathon training for allowing her to take on more ambitious projects, including her impressive "Dracula" adaptation. While it's easy to assume that this amount of running would lead to burnout, Erivo's experience has actually been the exact opposite. "Currently, I'm on the stage doing a one-woman show, and it is a lot. And honestly, what's managed to get me through it is this running," Erivo says. "It's kept me conditioned, kept me focused, and helped me literally learn." And she means that in the most literal sense: "Sometimes I'll run the lines as I'm running just so it's still in my body."

Prior to running the London Marathon, Erivo worked with Brooks pro athlete and running coach Erika Kemp to help achieve her goals. She explains how they worked on building the strength and stamina required to run at a speedier pace without "having to push and fight for it." But that's not to say it's been a totally flawless journey to the finish line, either. In an April appearance on the "Nobody Asked Us" podcast, Erivo spoke to the highs and the lows of her training process, including one particularly tough 20-mile long run that didn't go as planned.

"Everything went wrong," Erivo laughed. "I texted Erika halfway through this run - I think it was at mile eight or nine - I was like, 'I really don't think I'm going to get this done.'" The beauty of that moment? Erivo managed to push through and finish strong anyway. And as Kemp said on the podcast, "It's OK to have a dark moment and be honest about it." This is a lesson Erivo held close throughout the marathon cycle. "Not every run has been amazing, but I've still managed to get to the finish line, and that always feels really good," she says. "It always feels like an accomplishment. It [proves] that no matter how hard it is, you can always get to the finish line."

Image Source: Dave Hashim / Brooks Running

You can't always control how your run is going to go. But there are some things that help Erivo feel her best on race day. At the top of her list are the Hyperion Max 3 running shoes ($200) from Brooks Running. "They're so light - has to be a light shoe, because if the shoes are too heavy, it literally hinders the way I run," she explains. She wore hers with custom charms of her two dogs, Gigi and Caleb. Her other marathon must-haves include bone-conduction headphones ("my head is too small for the inner headphones"), SiS gels (the fruit salad flavor), a hat for better focus, and a watch or ring ("to keep my numbers").

For inspired spectators looking to get into running themselves, Erivo's advice is simple. "Start by putting the shoes on. Then tomorrow, put the shoes on and get to the door. And then the next day, put the shoes on, get to the door, go to the end of the street. Then the next day put the shoes on, go to the door, go to the end of the street, and maybe one street over," she says. "You don't have to start at 5K or 10K or even a mile . . . you just have to start."

Kendall Jenner's Viral Therabody Face Mask Is $50 Off For Mother's Day

Anvita Reddy — Tue, 28 Apr 2026 15:30:02 -0700

Rest days and recovery are as important as a tough workout for achieving your fitness goals, and our editors rely on Therabody's innovative lineup of devices. The benefits of recovery extend beyond performance, regardless of whether you lift weights, run marathons, or prefer a low-impact Pilates class. Besides reducing muscle tension, enhancing circulation, and promoting faster recovery after intense workouts, these products help you relax mentally as well.

It all started with the brand's bestselling massage gun that uses percussive therapy and various attachments to target sore muscles and increase blood flow to the area. The rapid, concentrated pulses provide a deep-tissue massage that instantly relieves your muscle pains. The brand has since expanded its lineup to include compression boots, a vibrating foam roller, a device to help with sleep, and more - and we tested many of them.

These recovery gadgets have smart features, such as Bluetooth connectivity and customizable settings, for a personalized therapy experience. Right now, Therabody is hosting a Mother's Day sale with up to 35 percent off select devices.

Therabody's devices are not just for fitness enthusiasts; anyone can benefit from owning one (or a few) of these gadgets, whether they deal with back or body pain, need help improving flexibility or circulation, or want to decrease overall stress. Ahead, check out our favorite Therabody recovery devices on sale backed by our editors and see which ones are ideal for your needs.

Shop the Best Therabody Recovery Tools on Sale

Lightweight on-the-go relief for whenever you travel: Therabody Theragun Mini at $170, originally $220
A sleep-support smart mask for a deeper sleep: Therabody Smart Goggles at $190, originally $110
A mindful massage gun our editor swears by: Therabody Theragun Sense at $200, originally $300
The LED light therapy mask Kendall Jenner uses: Therabody TheraFace Mask at $600, originally $650

"DWTS"'s Lindsay Arnold Gets Candid About Fitness as a Mom

Chandler Plante — Tue, 21 Apr 2026 06:30:02 -0700

Lindsay Arnold is one strong mama. The world first fell in love with her after a sparkling run on "Dancing With the Stars," where she became the second-youngest pro in the show's history and ended up winning the 2017 mirrorball alongside Jordan Fisher. For a while, dance served as the ultimate fitness routine. But since stepping away from the show in 2021, her life looks a little different - workouts included.

For starters, she's currently 31 weeks pregnant with her third child. "Let's just say I don't have the days [of] waking up whenever I want, going to the gym for however long I want," Arnold tells Popsugar. "That life is amazing, and I had that at one point in my life, but I don't anymore." Don't let that fool you into thinking she's given up on health and fitness, though. Quite the opposite actually.

After leaving the show, Arnold turned her talents to fitness, creating an at-home workout platform called The Movement Club, and matching equipment like her new Everything Band. "Being able to get workouts that are efficient, that are actually effective, but that are quick, not wasting my time - that's everything we do here," she says. These home workouts also play a big role in Arnold's personal routine, giving her time to clear her head, break a sweat, and set the tone for the day.

"What works for me is waking up before my kids," she says. "Every single day looks like a warm-up with some form of cardio, whether that's hopping on a bike ride, walking on the treadmill - just easing my body into 'wake up, we're moving.' Then it's always finished off with at least a 30-minute Movement Club workout."

"I always try to do something for myself after my workout."

She takes recovery seriously, too . . . and we're not just talking rest days. "Before pregnancy, I was doing saunas and cold plunges every single morning after my workouts," Arnold says. "I've shifted during pregnancy for safety reasons, but I always try to do something for myself after my workout . . . to collect my body and my mind before getting into the craziness of motherhood."

It's true what they say: consistency is key. But if you ask Arnold, we may have lost the plot about what that actually means. It doesn't have to be such a tremendous barrier, she explains. In fact, consistency can actually be a major source of motivation. Sleep through your alarm? That's OK. Feeling low energy? No worries. Even a little movement is better than nothing at all.

"People think that being consistent means you have to be perfect, and that every workout needs to look a certain way . . . if you can throw that out the window, you're going to find that consistency can be a lot more attainable," Arnold says. "Consistency could be a five-minute walk. It could be a five-minute stretch video. It could be a five-minute arm class."

"Consistency could be a five-minute walk."

Since having kids, what once was a purely functional tool for Arnold's work on "Dancing With the Stars" is now one of her biggest outlets. Working out is how she manages stress, gets her endorphins flowing, and carves out time for herself as a mom and a businesswoman.

"[Focus on] the 'why' and what it's giving to you - what moving your body makes you feel, rather than looking at it as a punishment or something that you have to do," Arnold says. "My 'why' is truly because I - without a doubt - show up better as a mother, wife, friend, sister, business owner when I'm consistent with my movement."

This realization didn't happen overnight. At the start of Arnold's wellness journey, her "why" was completely different, and looking back, far less effective. "I will admit when I was younger, my 'why' was because I wanted to look a certain way, or I needed to fit into a costume . . . and that is just not attainable. It's not long term, especially as women, when we go through so many changes in our body," she says.

"Shifting my 'why' to how movement makes me feel and how I can truly be a better version of myself . . . has helped me be more consistent than any other 'why' that I've had in my life so far."