Designer Spotlight: Nike

Nike is no stranger to the fitness apparel game with its innovative footwear and weather technology. However, now they are taking on high fashion with supermodel Karlie Kloss as the face of their newest collection. Looking cute while sweating it out just got easier.

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As a former ballerina, Karlie Kloss is a long-time advocate for staying fit and healthy. So Nike’s decision to use the athletically conscious model is no surprise. What’s different with Nike’s latest endeavor? Nike has teamed up with designer Pedro Lourenco to create a new women’s training collection. The line, which releases November 13th, promises to suffice the growing desire for luxury sportswear as it brings modern styles to fit gear. Typical of Nike’s fashion-meets-function style, the 9-piece capsule collection features chic outerwear with zipped pockets, lightweight materials, and a feminine look. Nike has also revamped older trends such as 60’s era neoprene into modern sportswear through its signature Dri-FIT fabric. Intrigued? While we wait for the launch of Nike’s latest line, we’ve decided to highlight some of our favorite pieces that are available to shop now.

The Circuit Trainer

Circuit Trainer | Nike Outfits | Cute Workout Clothes | Nike Swoosh Out All Time Hoodie; Nike Legend 2.0 Print Tight Fit Poly Pants; Nike Pro Tank; Nike Free 5.0 TR Fit 4 Training Shoe; Nike Speed Rope 2.0

Best-selling pants and neon accents bring playfulness to this training look. Complete the outfit with stylish, flexible sneakers and a lightweight sweatshirt.

Shop the Look: Nike Swoosh Out All Time Hoodie; Nike Legend 2.0 Print Tight Fit Poly Pants; Nike Pro Tank; Nike Free 5.0 TR Fit 4 Training Shoe; Nike Speed Rope 2.0 

The Outdoorsy Girl

Cute Workout Clothes | Nike Outfits | Nike Pro Hyperwarm Hoodie; Nike Pro Hyperwarm Mezzo Waistband Tights; Nike iPhone 5 Diamond Arm Band; Nike Air Pegasus 31 Running Shoe; Nike AOP Legend Tank

Nike’s hyperwarm fabric combines heat technology with a sleek, feminine fit. Team this pant/hoodie duo with colorful sneakers and a bright armband for a hands-free sweat session.

Shop the Look: Nike Pro Hyperwarm Hoodie; Nike Pro Hyperwarm Mezzo Waistband Tights; Nike iPhone 5 Diamond Arm Band; Nike Air Pegasus 31 Running Shoe; Nike AOP Legend Tank

The Yogi

Cute Workout Clothes | Nike Outfits | Nike Flow Tank; Nike Dri-FIT Knit Pants; Nike Performance Graphic Yoga Mat; Nike Studio Wrap Shoes; Nike Pro Classic Bra

Soft, seamless pants with Dri-FIT technology promise all day comfort. Pair them with studio shoes and a cute, colorful mat for an easy yoga outfit.

Shop the Look: Nike Flow Tank; Nike Dri-FIT Knit Pants; Nike Performance Graphic Yoga Mat; Nike Studio Wrap Shoes; Nike Pro Classic Bra

The Runner

Cute Workout Clothes | Nike Outfits | Nike Pro Core Bra; Nike Dri-FIT Racer Crop; Nike Flow Tank; Nike Tech Fleece Funnel Po Hoodie; Nike Free 4.0 Flyknit

Top-rated running sneakers, breathable pants, and a lightweight tank combine on this runner’s outfit. Top it off with a cozy hoodie for those extra cool mornings.

Shop the Look: Nike Pro Core Bra; Nike Dri-FIT Racer Crop; Nike Flow Tank; Nike Tech Fleece Funnel Po Hoodie; Nike Free 4.0 Flyknit

Fitness Friday: How to Improve Posture

We all know that good posture is important, however its significance reaches far beyond looking good. Standing straight and tall keeps your body in alignment so that stress is properly placed on your muscles and ligaments. On the flip side, bad posture puts abnormal stress on your body and can actually have a negative impact on your digestion and breathing!

Today we are sharing 3 easy exercises to help strengthen your core and improve your overall posture. Add them to your core routine and watch your posture improve and your waist shrink.

Stability Ball Bridge

How to Improve Posture | Stability ball bridge, stability ball exercises

What to Do: Lie face up on the floor, arms at your sides, and heels shoulder-width apart on top of stability ball. Slowly raise your hips toward the ceiling, rolling through your lower back and mid-spine. Hold for 2 seconds and then slowly lower your hips to the floor, rolling through the middle and lower back.

Back Jack

How to Improve Posture | Back Jack

What to Do: Lie facedown with legs together and arms out in a T, palms facing down. Slowly lift your head, legs and arms several inches. Bring your hands together in front of you as you separate your legs into a wide V. Keep Arms and legs raised the whole time. If this is too challenging, place legs shoulder width apart with thighs on floor. Lift only your upper body.

Cobra Pose

How to Improve Posture | Cobra Pose

What To Do: Lie face down on floor. Place your hands flat on the floor outside of your hips and push your shoulders and chest off the floor until your torso is vertical. Engage the gluteals and back muscles as your curl the chest up, supporting with your arms.

Fitness Fridays: 5 Metabolism Boosting Foods

Metabolism Boosting Foods | How to improve metabolism

Not blessed with a speedy metabolism? No problem, there are several measures you can take to improve it. Regular physical activity and small, frequent meals throughout the day are excellent ways to speed up your metabolism. However, the foods that you put into your body also play a huge role. Today we are sharing five tips to kick up your metabolic rate and help you burn fat while you eat!

Diet Changes for a Speedy Metabolism: 

  1. Drink More Water: Your body needs water to process calories. If you begin to feel dehydrated, your metabolism can actually slow down. Aim to drink one glass of water before every meal or snack.
  2. Spice it Up: Spicy foods contain a natural chemical that can help jumpstart your metabolism and are also believed to help stop cravings. Try cooking your meals with a tablespoon of chopped red or green chili.
  3. Choose Whole Grain over Processed: Whole grains are rich in fiber and take more effort to break down than processed grains. More work from your body means more fat is being burned. Opt for whole grain foods such as brown rice and oatmeal.
  4. Complement Meals with Green Tea: Green tea is rich in polyphenol, a chemical that helps intensify levels of fat oxidation and the rate at which your body burns calories. Drinking green tea with a meal can help speed up the fat burning process.
  5. Increase Protein Intake: Similar to whole grains, your body has to work hard to digest proteins (more so than it does with fats or carbohydrates). Include lean proteins such as white meat chicken, turkey, tofu, eggs or beans in every meal throughout the day to help burn calories while you eat. If you are increasing your protein intake significantly, be sure to increase your water intake as well.

Fitness Friday: Go Down a Jean Size with These 3 Exercises

Plyometrics, also known as “plyos” or jump training, are exercises designed to increase strength and torch fat. These fast, explosive movements yield greater post-workout metabolism than your regular old cardio sessions. The best part? You can do them ANYWHERE. Today we’re sharing 3 moves that blast lower body fat fast. From squat exercises to box jumps, these moves are sure to not only get your heart rate up, but also to lead to lasting effects and a reason to go shopping for that size-down pair of jeans!

Jump Squat

Main Muscle Worked: Quads. Other Muscles: calves, glutes, and hamstrings

Squat Exercises | Jump Squats | PylometricsWhat to Do: With your head up and back straight, position your feet at shoulder width. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel (or lower to target glutes) to the floor. Pressing mainly with the ball of your feet, jump straight into the air as high as you can (remembering to exhale). When you touch the floor, immediately squat down and jump again. 

Single-Arm Dumbbell Swing 

Main Muscles Worked: Glutes and Hamstrings

Squat Exercises | Single-Arm Dumbbell Swing | Pylometrics

What to Do: With the dumbbell resting in between your legs and knees slightly bent, thrust your hips forward to propel the weight to about chest level. Don’t use your arms to lift the weight. Let it drop back down in between your legs loosely as if you are hiking a football and repeat the upwards thrust using a powerful hip snap forward. Switch sides. 

Lateral Box Jumps

Main Muscle Worked: Adductors (inside of thighs). Other Muscles: Abductors, calves, glutes, hamstrings and quads

Squat Exercises | Lateral Box Jumps | Pylometrics

What to Do: Stand with a short box positioned next to you. Quickly dip into a quarter squat, jump up/sideways onto the box (using arms to propel you). Bring your knees high enough to ensure your feet have good clearance over the box, landing at center of it. Carefully jump down to other side of box and continue going back and forth. If you don’t have a box to jump on, jump sideways onto stairs, rotating sides of your body.

Top Shoulder Exercises for Toned Arms

Arm Workouts for Women | Standing Dumbbell Press, Kettlebell Upright Row, Front Plate Raises

Ever wonder how celebs like Gisele Bundchen and Jessica Biel get such their sexy, toned arms? There’s no secret, just hard work. Today we’re getting back to the basics with three classic shoulder exercises that guarantee results. So grab your dumbbells, frozen water bottles, or any other makeshift weights you find around the house and start to lean out those muscles!

Kettlebell Upright Row

Arm Workouts for Women | Standing Dumbbell Press, Kettlebell Upright Row, Front Plate Raises

What to Do: Stand with your feet hip width apart, holding a kettlebell by the handle with both hands. Leading with the elbows, raise the kettlebell along the line of your body until your hands reach your chin. Pause. Lower slowly until you return to starting position. 4 sets of 12 reps. For an added challenge, lower your body into a weighted squat (squeezing glutes at contraction point). 

Front Plate Raises

Arm Workouts for Women | Standing Dumbbell Press, Kettlebell Upright Row, Front Plate Raises

What to Do: Stand straight with a barbell plate in both hands at the 3 and 9 o’clock positions. Palms should be facing each other with a slight bend at the elbows and the plate at your hips. Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second. Inhale and slowly lower plate back to starting position. Tip: do not rock your body and keep arms in same position throughout exercise.

Standing Dumbbell Press

Arm Workouts for Women | Standing Dumbbell Press, Kettlebell Upright Row, Front Plate Raises

What to Do: Stand with feet shoulder width apart, dumbbell in each hand. Raise dumbbells to head height, elbows out, at about 90 degrees. This is your starting position. Extend through elbows to raise weights together directly above head, pause and return to starting position. 4 sets of 12 reps.

Fitness Fridays: 5 Healthy Food Swaps

You do not need to eat less when working toward your fitness goals; you simply need to eat right. While there are many different opinions surrounding diets, there is one thing all nutritionists can agree on; wholesome, nutrient-dense foods are essential to a healthy lifestyle. See how you can cut calories and stay full longer with today’s healthy food swaps.

TopShelf Clothes | Healthy Food Swaps | Fitness Fridays

  1. Swap Out Starches for Zucchini: Zucchini is a tasty, healthy, and affordable food if you’re looking for a low-carb option. Use a julienne peeler to make zucchini “pasta” or shred zucchini to add volume to your morning oats. The subtle flavor will blend well into your usual dishes, plus you will get the added health benefits that come along with it. Zucchini contains Vitamin C, which has anti-inflammatory properties, it has a high water content (which can aid weight loss), and it contains useful amounts of folate, potassium, and Vitamin A.
  2. Swap Out Cereal for Oats: Try replacing your typical cereal or morning toast with hearty, low-calorie oats. Oats are extremely versatile, as they can be cooked stovetop, baked, or ground into flour. They contain high levels of protein and fiber, which help you stay full longer and they are low in fat.
  3. Swap Out Iceberg Lettuce for Spinach: Iceberg lettuce contains little-to-no nutrients while spinach is packed with essential vitamins and fiber. Spinach is rich in Vitamin A, which maintains eye health. It is also a good source of antioxidants such as Beta-Carotenoids, Vitamin E, Lutein and Vitamin C. 
  4. Swap Out Bread for Rice: Instead of your usual turkey sandwich, try cooking ground turkey with veggies and brown rice. Like oats, brown rice (and other types of long grain rice) is hearty, filling, and low in calories. Brown rice is also high in Manganese, which helps the body synthesize fats, and it promotes weight loss through its high fiber content.
  5. Swap Out Sour Cream/Mayo for Plain, Nonfat Greek Yogurt: The next time you make tuna salad, try replacing some of the mayo with plain, nonfat Greek yogurt. While all yogurts are excellent sources of calcium, potassium, protein, and zinc, Greek Yogurt holds even more benefits. Greek yogurt contains probiotic cultures, is lower in lactose, and is higher in protein than regular yogurts. Another filling food option!

Fitness Fridays: 5 Tips on How to Stay Motivated

Getting a burst of healthy motivation is easy, however maintaining that motivation is a completely different story. Even with the seemingly endless list of gyms, fitness programs, and classes that are available today, more than 50% of people who start a fitness program drop out with the first 6 months. The problem? While it only takes 21 days to make (or break) a habit, it takes much longer to change your lifestyle. Today we’re sharing 5 easy ways to jumpstart and keep your motivation up.

TopShelf Clothes | Workout Motivation Tips

5 Workout Motivation Tips:

  1. Take Your Workout Gear With You. Take your workout gear with you to make a sweat session part of your daily routine. Planning ahead and avoiding that stop at home to pick up your gym bag leaves little room for a skip out.
  2. Make A Workout Plan. If you have a set routine to follow, you will save yourself both time and frustration. Lookup workout routines online, get a customized plan from a personal trainer, or try an app like Nike Training Club to help you workout with guidance and confidence. And remember, completing a workout plan is like crossing tasks off your to do list- it feels awesome.
  3. Fuel Your Body. Food is fuel, and proper nutrients are essential for a good workout. Pack small meals and snacks so you don’t fall victim to an unhealthy lunch truck. Fueling up on nutrient dense meals (healthy carbs, lean protein and a little fat) prior to working out will provide you with enough energy to pump you up AND keep you going without exhausting your body.
  4. Be in Good Company. You’ve probably heard it before, but surrounding yourself with positive people can do wonders for your mindset. Just like you’ll want to pig out on pizza when your friends are doing so, you will be more inclined to stick to a healthy lifestyle when the people around you are healthy as well. Find people who share similar goals as you or encourage your friends to jump on the healthy track.
  5. Document Your Progress. This does not mean check the scale first thing in the morning. Scales cannot differentiate between a pound of muscle and a pound of fat. Instead, try taking weekly progress pictures to document the changes in your body. Pay attention to how your clothes fit and even take measurements of your waistline, arms, etc. Once you start to see results, your motivation to keep going will only increase!

The Best At Home Exercises for Toned Legs & Glutes

No gym? No problem. It is still 100% possible to achieve sexy, toned legs. Today we’re sharing 3 highly effective workouts that can be done just about anywhere. All you need is a stability ball, a chair and a little self-discipline. 

The Best At Home Leg Exercises: Leg Curls with Ball

TopShelf Clothes | The Best At Home Leg Exercises

What To Do: Lie on the floor with your hands at your sides. Place your heels on the ball and raise your hips so that your body forms a straight line from shoulders to heels. Bend your knees and rais your hips to pull the ball toward you, squeezing your glutes. Roll back out without dropping your hips. 3 sets of 12 reps. (video here)

The Best At Home Leg Exercises: Sumo Squats

TopShelf Clothes | Best at home leg exercises

What to Do: Stand in a wide stance with toes pointed slightly outward. Bend your knees to squat, bringing thighs parallel to floor. Keep your knees aligned with your feet (many have a tendency to roll in) and do not let them move past your toes. Push through your heels (while tightening your glutes) as you straighten your knees into a standing position. 4 sets of 12 reps. Increase intensity by adding weight and holding at chest. (video here)

The Best At Home Leg Exercises: Step Ups

TopShelf Clothes | Best At Home Leg Exercises

What to Do: Get a chair and position it so its seat is facing you. Raise your right leg and step onto the seat with your right foot. Make sure you pull with your quads, using mainly your left heel to bring the rest of your body onto the chair (standing on both feet). Keeping your gaze straight ahead, step down with your right leg and then your left. Repeat on the other side. 4 sets of 12 reps. Increase intensity and blast fat by holding weights in each hand. (video here)

At Home Workouts to Get You Through Winter

Whether you’re on the east coast and snowed in (again!) or are feeling extra inspired by the Olympics, at-home workouts are your key to success. Get your total body workout on with these equipment-free exercises.

At Home Workouts: Walking Lunges With A Twist 

TopShelf Clothes | At Home Workouts: Walking Lunges with a Side Twist

Works: obliques, glutes, hamstrings, quads

Learn it: 

  • Stand with feet hip-width apart, arms extended at shoulder level in front of you.
  • Lunge forward with right leg, bending both knees 90 degrees, keeping knees behind toes.
  • Hold lunge as you rotate torso to right, extending right arm behind you.
  • Rotate back to center, bring right leg back to meet left; switch sides and repeat on left side.
  • Continue alternating sides, 3 reps of 15.

At Home Workouts: One-Legged Pushups

TopShelf Clothes | At Home Workouts

Works: Core, arms

Learn It:

  • Start on your hands and knees.
  • Extend your left leg behind you so it’s parallel with the floor. Engage your abs.
  • With your leg extended, bend your elbows lowering your torso toward the floor while keeping your left heel in line with your left hip.
  • Straighten your elbows to push yourself away from the floor.
  • Repeat for a total of 15 push-ups; then lift your right leg for another 15 reps.

At Home Workouts: Planking Frog Tucks

TopShelf Clothes | At Home Workouts: Planking Frog Tucks

Works: Abs

Learn It:

  • Start in a pushup position with your body straight from your shoulders to your ankles. 
  • Bring your right foot forward and place it next to your right hand (or as close as you can). Try to prevent your hips from sagging or rising.
  • Return your leg to the starting position and repeat with your left leg. That’s 1 rep! Go for 3 reps of 15.