Health & Fitness

Three effective forms of birth control contain the hormone estrogen: the birth control patch, combined hormonal birth control pills, and a vaginal ring. Doctors have typically recommended that women avoid birth control with estrogen if they have high blood pressure, which current US guidelines define as 130 mm Hg systolic pressure and 80 mm Hg diastolic pressure, or higher. A recent clinical update in JAMA clarifies whether it’s safe for some women with high blood pressure to use these forms of birth control.

Why does blood pressure matter when choosing birth control?

Birth control containing estrogen can increase blood pressure. When women who have high blood pressure use these birth control methods, they have an increased risk of stroke and heart attack compared with women who do not have high blood pressure. However, their actual chances of having a stroke or a heart attack are still quite low.

When considering birth control options, it’s important to also weigh the possible risks of an unintended pregnancy. A woman who has a history of high blood pressure before she becomes pregnant is more likely to experience

• preeclampsia, a pregnancy complication that can affect liver and kidney function and can even lead to eclampsia, or seizures
• diabetes during pregnancy
• blood clots
• heart attack

She’s also at higher risk for problems with fetal growth and preterm birth.

Why are recommendations around blood pressure and birth control being updated?

When US blood pressure guidelines changed in 2017, many more people were diagnosed with high blood pressure. That happened because the new guidelines tightened standards, as follows:

• normal blood pressure is less than 120 (systolic)/80 (diastolic) mm Hg
• elevated blood pressure is between 120 and 129 mm Hg (systolic) and less than 80 mm Hg (diastolic)
• high blood pressure is 130 mm Hg (systolic) and 80 mm Hg (diastolic) or higher.

With these updated definitions, nearly half of American adults have high blood pressure. Black women are at particularly high risk: more than half of Black women over the age of 19 are diagnosed with high blood pressure.

If a woman has high blood pressure, the JAMA update recommends weighing three factors before starting an estrogen-containing birth control: a woman’s age, control of blood pressure, and any other risks for heart disease.

• Safe to use birth control containing estrogen: If women are 35 years old or younger, have well controlled blood pressure, and are healthy, estrogen-containing birth control can be used. Be sure to have a health professional check blood pressure within one month of starting this type of birth control. Additionally, routine blood pressure checks are recommended twice a year.
• Should avoid birth control containing estrogen: If women are older than 35, even if they have well controlled blood pressure, estrogen-containing birth control should be avoided. Similarly, women of any age who have multiple risk factors for heart disease or who have uncontrolled high blood pressure should not use birth control containing estrogen. These women also should not use the birth control shot (Depo-Provera) because it may increase cholesterol and lead to an increased risk of stroke, according to the review. (This medication contains a different hormone called progestin.)

The JAMA update reviewed evidence based on an older definition of high blood pressure in the context of birth control use. Further research is needed to better understand how different ranges of blood pressure might affect women using birth control that contains estrogen. However, it’s unlikely that these recommendations would change further based on the newer definition of high blood pressure.

Which birth control methods do not contain estrogen?

So, what can women who are unable to use birth control containing estrogen use to prevent pregnancy? The good news is that there are a variety of other birth control methods available, both hormonal and nonhormonal.

• The most reliable forms of birth control without estrogen are the copper intrauterine device (IUD), the hormonal IUD, the implant, and sterilization for women or men.
• Nonhormonal methods include the copper IUD, condoms for men or women, cervical cap, and diaphragm.
• Three progestin-only hormonal methods are safe to use: the minipill, the birth control implant, or the hormonal IUD. However, the birth control shot (Depo-Provera) is not recommended for women who have poorly controlled high blood pressure.

If you do have high blood pressure, exercise and dietary changes remain an important component of maintaining your heart health. Discuss with your doctor which birth control options might be best for you, so that you and your doctor can engage in shared decision-making about your preferences.

See the Harvard Health Birth Control Center for more information on options.

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The “battle of the bulge” gained a new foe this year: quarantine snacking. Sales of snack foods like cookies and crackers shot up in the early days of lockdowns, and recent consumer surveys are finding that people have changed their eating habits and are snacking more.

We don’t yet have solid evidence that more snacking and consumption of ultra-processed food this year has led to weight gain. While memes of the “quarantine 15” trended on social media earlier this year, only a few small studies have suggested a link between COVID-19-related isolation and weight gain. But you don’t need scientific evidence to know if your waistband is tighter.

Snacking is not just a weight risk

Regular junk food snacking brings many risks. Processed foods are typically filled with loads of unhealthy saturated fats and high amounts of salt, calories, added sugar, and refined (unhealthy) grains.

Eating too much of these foods can lead to increased blood sugar (which raises the risk for diabetes), constipation, or an increased LDL cholesterol level (which boosts the risk for heart disease).

What you can do

If your snacking habits are off the rails, here are some tips to get back on track.

• Keep junk food out of the house. Without junk food lying around, you won’t be tempted to eat it.
• Plan healthy snacks. Stock your refrigerator and pantry with healthy snack foods such as fat-free Greek yogurt, berries, chopped vegetables, nuts (walnuts, almonds), hummus, or whole wheat crackers. Plan your daily snacks in advance, so you’ll be more likely to snack wisely.
• Zero in on hunger. Before snacking, ask yourself whether you’re hungry or just thirsty. A good way to tell: drink an eight-ounce glass of water and then wait 10 to 15 minutes. If you’re still hungry, have a healthy snack.
• Know your cravings. Are you hungry, or are you lonely, bored, or stressed? Food won’t fix the problem. Instead, go for a walk around the block, put on some music, or choose another activity that might distract you or boost your mood. If you still want food, eat only a small amount.
• Don’t skip meals. This can make you so hungry later in the day that you’re vulnerable to devouring mega-portions of snack food to supply your body with easily digested sugars.
• Don’t eat straight from the bag or carton. If you snack on an open bag of crackers or a tub of frozen yogurt, you may eat more than a single serving. Instead, portion out your serving in a dish.
• Eat mindfully. Turn off the TV, put down your phone, and pay attention to your snack. Savoring a piece of fine chocolate can be more satisfying than mindlessly gobbling down a whole chocolate bar.
• Prepare for snacks away from home. Plan ahead and keep a healthy snack in your bag or car. That way you won’t turn in desperation to calorie-laden cookies or vending machines.

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Mentally and physically set yourself up for the day ahead by doing this invigorating 15-minute at-home Pilates session from Peaches Pilates founder Tori Clapham.

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With a sharp increase in working from home during the COVID-19 pandemic, more people are noticing age-related skin changes up close on their videoconference calls.

The good news? You don’t need to rush to the dermatologist for your anti-aging needs. The best skincare regimens to combat the cardinal signs of aging, which include uneven skin tone, fine lines, roughness, and dryness, can start from the comfort of your own home. You don’t need a prescription, time to get to a dermatologist, or deep pockets to score quality products.

Here are a few science-backed, dermatologist-favorite ingredients that can help to slow, or even reverse, signs of aging. All of the ingredients listed below can be found over the counter (OTC) and are available in preparations that cost under $30.

The problem? Uneven skin tone. The solution: Topical niacinamide

Niacinamide, or vitamin B₃, helps to block extra pigment formation by inhibiting the transfer of melanin (the major pigment in the skin) between skin cells. Applying topical niacinamide (5% concentration) twice a day was shown in a randomized and controlled, split-face trial to reduce freckles and sun spots in as soon as four weeks. The results were maintained throughout the eight-week treatment period. Another clinical study showed improvement of skin redness and sallowness (yellowing of the skin that occurs with age) in people who used topical niacinamide, resulting in a more even complexion. Niacinamide may also improve acne and fine lines.

Topical niacinamide appears to be well tolerated, with no serious side effects.

The problem? Fine lines. The solution: Topical retinoids

Aging can contribute to gradual loss of vitamin A, a retinol, which naturally occurs in the skin. This can be replenished by vitamin A derivatives, known as topical retinoids. Topical retinoids, such as retinol and adapalene, are available over the counter. They have been shown to significantly improve fine wrinkles, likely due to increased skin collagen thickness with prolonged use. Other benefits of retinoids include improvement of dark spots and reduction of atypical skin cells that could lead to skin cancer.

If you have acne or clogged pores, you may want to opt for adapalene, which appears to have more uptake in the follicles where acne starts, and also has anti-inflammatory effects. Both of these factors are important in acne formation. Adapalene may also be less irritating than some other retinoids.

The most common side effects of topical retinoids are dryness, redness, and irritation. This can be mitigated by gradually increasing use (from every third night, to every other night, to nightly), or by avoiding use with other potentially irritating or abrasive products.

Avoid topical retinoids if you are trying to get pregnant, or are currently pregnant or breastfeeding. Also make sure to use an SPF 30+ sunscreen on your face daily, due to increased sun sensitivity with this product.

The problem? Rough or dull skin. The solution: Alpha-hydroxy acids

The very top layers of skin, known as the stratum corneum, may increase in thickness with age, possibly because older cells are less able to renew and turn over. This can lead to skin roughness and can interfere with skin “glow” or luminosity. Alpha-hydroxy acids, such as glycolic acid or lactic acid, are naturally occurring substances that help to break down the bonds between cells in this top layer of skin, which results in smoother skin in as little as 24 hours. Over time, regular use may also improve fine lines, skin yellowing, blotchiness, and dark spots.

Glycolic acid at concentrations of 30% or more is used in the dermatologist’s office as a peel. But there is evidence that OTC preparations at concentrations of around 10% can give you real results and are safe to use at home.

Alpha-hydroxy acids such as lactic acid can also be found in OTC body lotions. They help to smooth the skin from the neck down.

The most common side effect is excess redness, and this can be made worse by using several new, irritating products at once.

The problem? Dry skin. The solution: Hyaluronic acid

An important (but often overlooked) sign of aging skin is dryness. As we age, our skin naturally loses its ability to retain moisture. This is due to decreasing stores of hyaluronic acid, an important component of healthy skin that has the ability to suck in water. Replacing hyaluronic acid through topical serums or moisturizers may help to boost overall skin hydration. Hyaluronic acid can also improve the appearance of wrinkles and skin firmness.

A few parting words

Start slow. If you are new to skincare, you don’t want to start using all of these ingredients at once (this is especially true of using a retinoid and an alpha-hydroxy acid together). Begin in a stepwise fashion, and increase frequency or add additional products only as tolerated. Remember that improvements in skin appearance with any skincare regimen may be subtle and can take time.

Once your skin has become accustomed to these ingredients, consider combination products that combine two or more of the ingredients you’re looking for. Finally, no skincare regimen is complete without good sun protection, so limit sun exposure, wear broad-brimmed hats and sunglasses when outside, and apply daily sunscreen.)

For treatment of deep wrinkles or sagging skin, or for medical skin concerns, seek care from a board-certified dermatologist.

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Soon after the coronavirus pandemic began, we learned that older adults and people with certain chronic conditions, such as high blood pressure or diabetes, are at increased risk for severe COVID-19. One condition on that list is an immunocompromised state (a weakened immune system). This can be due to a number of conditions, including having had an organ transplant, having HIV, or taking medications that suppress the immune system.

If you have an autoimmune condition such as rheumatoid arthritis or lupus (also called systemic lupus erythematosus), you may wonder how this affects your risk. It’s thought that these conditions occur because the immune system misfires and attacks organs in the body. And many people with these disorders are treated with medications that suppress the immune system.

Two newly published studies examine this. While the results are not definitive, they do provide some reassurance. Most people recovered from COVID-19, and most of their prior treatments did not seem to worsen their infections.

Lupus and COVID-19

In the first study, researchers enrolled 226 people with lupus. After comparing those who had COVID-19 with those who did not, they found that

• nearly 60% of those with COVID-19 and lupus became sick enough to be hospitalized, and 10% were admitted to the intensive care unit.
• about 10% died.
• risk factors for hospitalization were similar to those reported in people outside of this study who did not have lupus. For example, race (more hospital admissions among those who were Hispanic or nonwhite), other chronic diseases (including kidney failure, lung disease, and hypertension), and being overweight or obese were more common among those needing hospital admission.
• steroid treatment for lupus was nearly two times higher among hospitalized patients (54%) compared with those who were not hospitalized (29%). However, this difference was not statistically significant.
• treatment with other immune-suppressing medications taken for lupus (such as azathioprine or mycophenolate) was similar in both groups.

Inflammatory arthritis and COVID-19

The second study included 103 people with inflammatory arthritis (which includes rheumatoid arthritis and related conditions) who were also diagnosed with COVID-19. Some were hospitalized with severe disease, while others were treated as outpatients. Here’s what the study found.

• 26% of study subjects were hospitalized.
• About 4% died.
• Risk factors for hospital admission included being 65 or older, high blood pressure, and lung disease.
• Steroid treatment for inflammatory arthritis was more common among those hospitalized (37%) than those treated as outpatients (about 4%).
• Biologic therapy (such as etanercept or infliximab) did not appear to increase the risk of severe COVID-19. One other type of treatment — JAK inhibitors, which include tofacitinib (Xeljanz) — was more common among those requiring hospital admission. However, few patients were taking this medication.

Why these studies aren’t the last word

These studies only included patients with COVID-19 and either SLE or inflammatory arthritis. It wasn’t possible to rigorously compare the study participants to people without lupus or arthritis. Also, these studies did not include large numbers of people with lupus or arthritis who tested positive for the virus, yet did not have symptoms of COVID-19 (asymptomatic infection). Nor did they confirm the diagnosis of COVID-19 in every suspected case. So, while this research offers some new information, the true impact of lupus or arthritis on people who develop COVID-19 hasn’t yet been determined.

Finally, the lupus study was small: only 41 subjects had confirmed COVID-19. Although the findings on steroid treatment weren’t statistically significant, that might not have been true if the differences observed persisted in a larger study.

The bottom line

Public health experts often include people with autoimmune disease on the list of those who are more likely to have a bad outcome if they develop COVID-19. The relatively high rate of hospital admission for lupus patients with COVID-19 confirms an increased risk for severe disease. Other standard risk factors (such as high blood pressure or lung disease) apply, but steroid therapy may increase risk even further. Other studies have come to similar conclusions (see here and here).

There was some good news to emphasize in these trials: the survival rate among patients with lupus or inflammatory arthritis who develop COVID-19 was relatively high. Also, biologic therapy did not appear to worsen prognosis for the arthritis patients. And other immune suppressants did not worsen prognosis for those with lupus. And, the hospitalization rate for COVID-19 among patients with inflammatory arthritis was similar to what has been reported for people without arthritis.

These findings add to what we are learning about COVID-19. Clearly, we need to learn more. For example, is there a dose of steroids to treat chronic illness that is so low that it does not increase the risk of a worse prognosis with COVID-19? Do certain medications (such as biologics) actually reduce the risk of severe COVID-19? Until we do know more, it remains particularly important for people with lupus and inflammatory arthritis — especially those taking steroids — to be especially vigilant about measures to avoid COVID-19.

Follow me on Twitter @RobShmerling

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If you thought reformer Pilates was hard, the Rowformer will have you sore for days. Here's everything you need to know about the latest Pilates trend in Australia.

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Want to burn fat, lose weight and transform your body without doing intense cardio or following a fat diet? Trainer Libby Babet explains why hitting 12,000 steps a day is the answer to long-term weight loss success.

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Being an early bird has long been associated with a go-getter attitude. Early birds, or those who tend to wake early and go to bed early, are people who naturally feel sleepy earlier in the evening and naturally wake early in the morning. For an early bird type, a 9 pm bedtime may be the norm, and rising at 5 am without an alarm clock feels relatively effortless.

Our internal clock controls more than sleep patterns

Being an early bird, or the opposite night owl, is usually not something that is thought of as being highly under our control. Some people seem to be hardwired to sleep early, while others get a second wind and tend to sleep late. This internal clock is called our circadian rhythm, each person’s unique internal timekeeper and the body’s own master controller of many functions. Most obvious is our sleep patterns; however, our internal clock also plays a role in our hunger and eating patterns, hormone levels, and maybe even our mood.

Does being an early bird or night owl affect our health?

A growing body of research shows that we may want to pay more attention to circadian rhythm, also called our chronotype. Identifying if we’re more of an early bird or night owl may help predict our risk of potential health problems.

A recent study from the Scandinavian Journal of Medicine and Science in Sports looked at whether the body clock is related to levels of physical activity. Using a wrist-based device that measures movement, over 5,000 participants’ activity levels were collected for two weeks. Researchers also identified whether each person was more of an early bird or night owl, based on a well-studied questionnaire. After considering some factors that may explain differences, such as education or background health conditions, they found that being a night owl was linked to lower physical activity. Night owls, as compared to morning types, had up to 60 to 90 fewer minutes per day of activity.

Why might your body’s clock and your activity level be linked?

In short, more research in this area is needed to know for sure. Most studies on this topic look at patterns; there seem to be trends emerging that certain body clock patterns and health conditions run together. What we don’t know, though, is whether being a night owl or early bird is the cause. But when trying to understand why, there are a number of potential factors that come into play.

For those with a more of a night owl or an “eveningness” type, it may be more of a challenge to incorporate activity into their day. For many night owls, jobs or other demands on time may mean that a morning alarm is sounding well before their natural wake time. As a result, a night owl type may be starting the day relatively “jet lagged” — feeling out of sync with their body due to being awake when the body would prefer to be asleep. They also may be sleep deprived if they had to get up significantly earlier than desired. These may contribute to less activity on a regular basis.

On days off, catching up on sleep may become a priority given too little sleep during the week. Sleep patterns, such as how much or when people are sleeping, are potentially the key here, but this information wasn’t captured in this study. Other health conditions or behaviors that interfere with sleep, such as mood disorders, may be found more often among night owls.

If I’m a night owl, what can I do?

We should emphasize that this study does not tell us that being a night owl is the cause for lower physical activity. (This is true for much research around our body clock, as previously mentioned.) It simply shows an association between being an early bird or night owl and certain conditions. In addition, the factors at play — sleep patterns and activity — are factors we have some control over. Though we may be hardwired to lean toward being a night owl or morning bird, most people fall somewhere in the middle. Sleep patterns and activity are modifiable, and even small changes can have a big impact over days, weeks, months, and years.

Reflecting on your sleep patterns is one way to take advantage of the best times of the day for more activity. Are you someone who feels ready and alert first thing in the morning? That may be the best time to get those steps in. More energy in the evening? Then scheduling that walk for after dinner may be best. Using your body clock to your advantage may help optimize the best time to be active.

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If 2020 has you feeling anxious, you're certainly not alone. But this super quick, easy yoga sequence is perfect for those short on both time and nerves. 

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Looking for the best noise-cancelling, sports, budget or true wireless earbuds? We've got you covered.

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I thought the pandemic would be over by now. And I’m not alone; there were sophisticated models predicting a dramatic drop in the number of infections by the summer. And while there was understandable worry about the second wave, re-infection, and the coming flu season, there was good reason to believe we’d have the worst of the first wave well behind us.

Now, that all seems like wishful thinking. Here we are, over nine months into the pandemic, with more than 224,000 deaths and more than 70,000 new cases and 800 deaths every day in this country as of late October. There are new hot spots popping up in the US and all over the world. Herd immunity, whether due to infection or vaccination, is still many months or even years away — if it happens at all. Despite these challenges, we do have some good news.

Good news about COVID-19: my top 5 list

It’s easy to miss some positive developments about how the fight against this pandemic is going, given all the gloomy news. Here’s my perspective on five important ones.

1. Soon after its appearance, researchers identified the viral cause of COVID-19, mapped its genome, and tracked its spread.

For a virus that was unknown less than a year ago, all of these things happened quickly because of the dedication and cooperation of scientists and public health officials around the world. Imagine how things would be right now if we still did not know the cause of this terrible disease, and had no idea where it was spreading.

2. We now have good evidence that face coverings and physical distancing work.

Although recommendations to wear masks or other face coverings and to maintain physical distance were first made many months ago, a compelling scientific case to support these recommendations has been published only recently. Studies of the effectiveness of these measures (such as this, this, and this) make it difficult to justify not following these recommendations.

3. There is increasing evidence that testing and contact tracing work.

Recognizing that there are formidable challenges and barriers to widespread implementation of these measures, we’ve seen better containment in places where testing and contact tracing are routine (such as New Zealand, South Korea, Singapore). And it seems likely that at some point we’ll have new and better tests with improved accuracy, more widespread availability (including home testing), and faster turnaround times.

4. The care of patients with COVID-19 has improved from the early days of the pandemic.

This may account for reports of lower rates of death among the sickest people with COVID-19. Increased testing, detection of more asymptomatic cases, and more patients in younger age groups may also be contributing to improving numbers. Still, supportive care (such as “proning” patients), certain medications (such as dexamethasone and the recently approved remdesivir), and more experience with this infection have likely improved outcomes overall. Importantly, we have also identified ineffective treatments (such as hydroxychloroquine — see here, here, and here for studies), so that we can avoid those that are unnecessary and potentially harmful.

5. A number of vaccines have been developed, and large-scale trials are on track to determine which are safe and effective.

Again, this has happened at unprecedented speed. Multiple companies are working on different vaccine candidates. Manufacturing of some leading candidates is already happening, and officials are making plans to distribute millions of vaccine doses in the coming months. While there is no guarantee that any of the vaccines in the pipeline will be successful, these developments increase the chances that we’ll have an effective vaccine sooner than later.

It’s worth emphasizing that there are major concerns about the safety of moving so fast, a lack of transparency about trial data, and the possibility of politics influencing the process, all of which could promote a reluctance to be vaccinated. Still, it seems better that this effort is under way, rather than having to wait years for a potential vaccine to be approved.

The bottom line

Plenty about how our country has responded to the pandemic could — and should — have gone better. But things would be even worse if not for the items on this list.

If we all do our part in the fight against COVID-19, good news should become easier to find. Maybe that’s already happening: some places have been able to contain or nearly eliminate COVID-19, at least temporarily. And toilet paper is back on the store shelves.

Follow me on Twitter @RobShmerling

For more information on COVID-19, see the Harvard Health Coronavirus Resource Center.

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If you’re looking for a workout that challenges you and offers complete body transformation while being gentle on the joints, Pilates might be just what the doctor ordered.

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Having trouble achieving flat abs, despite working them out on the reg? Founder of Fluidform Pilates, Kirsten King reveals what you could be doing wrong, and shares her best form-correcting techniques. Don't let all your hard work go to waste!

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Irritable bowel syndrome (IBS) can be painful, annoying, and embarrassing. There is currently no cure for this complex condition, and managing its symptoms and flare-ups is tricky. So, coping mechanisms are a constant need.

What are the symptoms of IBS?

IBS is a gastrointestinal disorder in which your gut becomes more sensitive, and the muscles of your digestive system have abnormal contractions. People with IBS usually have abdominal pain along with frequent changes in bowel habits (diarrhea, constipation, or alternating between both). Other common symptoms include

• bloating and gas
• urge to move the bowels, but being unable to do so
• incomplete bowel movements
• urgent need to move the bowels.

Because no one knows what causes IBS, it is impossible to prevent it. Once you have been diagnosed, the goal is to focus on managing the condition. You can do this by identifying specific triggers of your IBS symptoms and then adopting strategies to make them less severe and frequent.

The most common approaches are dietary changes — eliminating or reducing problem foods — and stress management techniques, such as yoga, meditation, acupuncture, and cognitive behavioral therapy. Certain supplements and over-the-counter and prescription medications also can help. Your doctor can help you implement these strategies and advise what medications to take.

Coping with IBS day-to-day

People often need additional assistance, especially when it comes to coping with the awkwardness and emotional turmoil of living with IBS. Here are some ways to get the extra support you may require.

Join a support group. Talking with others who are dealing with IBS can help you cope with your disorder’s stress and anxiety. The online community Irritable Bowel Syndrome Self Help and Support Group offers moral support and information, including news about recent studies on IBS.

Prepare for public outings. Don’t let IBS keep you from enjoying an active social life. Being mindful about your IBS can help you avoid potential problems. For example, always note the nearest bathroom and try to sit close to it. When eating out, try to review the menu in advance. If there are no agreeable meals, you can eat beforehand. Also, don’t be afraid to call it an early night if your IBS is acting up. People will understand if you say you are simply not feeling well.

Share with someone. Not everyone needs to know about your IBS, but tell a few friends and coworkers so they can cover for you when symptoms appear.

Have an emergency kit on hand. Always keep spare underwear, clothing, toilet paper, wet wipes, and a large plastic bag on hand just in case.

Don’t rush bowel movements. This can help reduce the stress of having to use the bathroom all the time. Set aside a regular time or times each day to have a bowel movement. Give yourself the time you need so you can relax. When you push, be sure to avoid excessive straining. It can help to elevate your feet using a footstool.

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Looking for a Christmas present? We've found all the fitness trackers to suit your needs, with affordable to advanced options from Fitbit, Garmin and more.

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A 15-minute, equipment-free Pilates workout to tighten your core and stabilise your pelvis. Perfect for doing at home, any time!

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Working out hard but not seeing the results you oh-so desire? Pilates instructor, and owner of Spring Collective Pilates, Jaime Lake-O'Dea reveals the simple mistakes plaguing your at-home workout. Don't let all your hard work go to waste!

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Sylvia Roberts, Pilates instructor on Chris Hemsworth's health and fitness app, Centr shares we can you can flatten our abs easily, and at home. Press play to join in her waist-cinching workout at home. 

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The Inspire 2 is one of Fitbit's newest fitness trackers, but is it worth it for everyday people who aren't hardcore exercise fanatics? We gave it a road test to find out. 

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Despite working out during the colder months, are you still having trouble locating your six-pack? According to Tim Robards, former Neighbours star and founder of The Robards Method, you need to introduce the 'devil press' move into your core routine.

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