Fitness & Workouts | Blog Category Archives | Meraki Lane

How to Use a Theragun to Relieve Sore Muscles | Whether you've just started a new fitness routine, or consider yourself an elite pro athlete, a massage gun offers many benefits, from treating sore muscles, to relieving pain, to boosting blood flow, to decreasing lactic acid, to improving ranging of motion and more. This post has lots of tips to help you get started - what the different attachments do, step by step videos for different muscle groups, and post-workout recovery tips.

How to Use a Theragun: 10 Tips and Tutorials to Relieve Sore Muscles

15 Full Body At Home Lazy Girl Workouts | If you're looking for quick at home workout videos to help you lose weight and get a flat stomach fast, this post is for you! We've curated 5 exercise videos each for your arms and upper body, your abs and core, and your glutes and legs. Many of these workouts are only 5 minutes long and require no equipment, and we've even included a few lazy girl workouts you can do in bed because losing weight shouldn't be difficult. Are you up for the challenge?

Get Fit Fast! 15 Full Body At Home Lazy Girl Workouts

10 Waist Workouts for Women | If you want to know how to get a smaller waist, this post has all the info you need! We're sharing the best exercises you can do at home for a slimmer waist, and we've also included 4 at home videos you can stream anytime (and anywhere!) to give you tight, toned ab and core muscles. Many of these moves require no equipment, but you can add weights to make them more of a challenge. Perfect for beginners and beyond, find out how to get an hourglass figure!

How to Get a Smaller Waist: 10 Waist Workouts for Women

5 Benefits of Strength Training for Weight Loss | If you're trying to lose weight at home, lifting weights is one of the best exercises you can do. Resistance training creates an 'afterburn effect' and boosts your metabolism, while also burning belly fat, promoting bone health, and improving sleep. This post has all the details you need, including 5 tips to help you get started with weight training for weight loss!

5 Benefits of Strength Training for Weight Loss & How to Get Started

10 Chest Workouts for Women | Whether you workout at home or at the gym, these exercises will target your back and chest while also working your tricep and bicep muscles. You'll need dumbbells for most of these workouts for women, but we've included resistance bands exercises as well as no equipment / body weight options too. Reduce back fat and tighten and tone your upper body with these quick moves and gym videos for an amazing before and after transformation!

Chest Workouts for Women: 10 At Home Exercises to Try

How to Get Bikini Ready Fast | Whether you're going on a beach vacation, or the summer months are quickly approaching, you're probably on the hunt for some sort of summer body workout plan to help you get your best bod in 30 days (or less). There are tons of meal plan and workout plan ideas that can help (21 day fix, anyone?), but the key to long-term results is to adopt healthy lifestyle changes you can sustain. This post has lots of great tips to teach how you to be confident in your skin!

How to Get Bikini Ready Fast: 10 Tips and Tricks That Work!

8 Easy-to-Learn Popular TikTok Dances for Beginners | If you want to learn how to do all of the TikTok dances you see in your feed as you scroll through TikTok and Instagram, this post is for you! We've compiled the best fun (and clean) tutorials to start with, which you can do alone, with your kids, with your boyfriend or girlfriend, and even as a family. These videos are easy, and we've included a couple of duet challenges at the end that are really fun!

8 Easy-to-Learn Popular TikTok Dances for Beginners

7 Knee Strengthening Exercises for Bad Knees | If you're looking for the best low impact knee exercises to facilitate proper alignment, stability, and strength, this post is a great resource. Perfect for runners looking for recovery exercises they can do at home to prevent injury, as well as those who are already injured and/or for arthritis sufferers, you can pick and choose the best exercises from this list to create your very own knee workout routine!

Bad Knees? 7 Knee Strengthening Exercises to Try

9 Hula Hoop Workouts for Weight Loss | Perfect for beginners and beyond, these weighted hula hoop workouts and challenges are a fun way to add in some cardio to burn calories while also getting in a good core workout. Adding hula hoop exercises into your fitness regime also provides fat-burning benefits, and many of these workouts will also tighten and tone your body. This post discusses all of the benefits of hula hoop workouts, and you can stream the workout videos for free!

Get Fit At Home: 9 Hula Hoop Workouts for Weight Loss

40 Peloton Quotes to Motivate and Inspire You | Whether you own a Peloton bike or treadmill, or workout via the app, it's an all-in-one option for at home workouts. From indoor cycling and treadmill workouts, to strength training and core workouts, to yoga, pilates, barre, and stretching, there are tons of options, and we've compiled our favorite Peloton instructor quotes from Jess Sims, Cody Rigsby, Alex Toussaint, Robin Arzon, Ally Love, Kendall Toole, and more!

40 Peloton Quotes to Motivate and Inspire You Everyday!

7 Sexy Shoulder Workouts for Women | If you want to get tight, toned, and sculpted shoulders, these workouts are for you! Perfect for an at home workout or for the gym, we've included a mix of no equipment workouts, as well as dumbbell workouts for beginners and beyond. Add these shoulder exercises to your daily workout routine to increase your upper body strength, reduce your risk of injury, and to get tank top arms your friends will be jealous of!

Tighten & Tone: 7 Sexy Shoulder Workouts for Women

10 Tips to Prevent and Recover From Overtraining Syndrome | Overtraining can cause so many symptoms, from injuries, to mood disorders, to fatigue and insomnia, to hormonal imbalances and more. If you want to know how to avoid overtraining as well as the best recovery tips, this post is a great resource. We're sharing signs and symptoms to watch for, and tons of helpful advice to help you train smarter, not harder.

10 Tips to Help You Prevent and Recover From Overtraining Syndrome

Glow Up Challenge 101 | If you want to know how to transform your life, committing to a Glow Up Challenge is a great way to start. Whether you decide on a 30 day period or opt for something shorter or longer, there are tons of small changes you can make to your daily habits to improve your physical, mental, and emotional health, as well as the way you FEEL about yourself, both inside and out. You've probably heard all about Glow Ups on TikTok, and this post has 10 ideas to help you get started!

Glow Up Challenge: 10 Ways to Transform Yourself in 30 Days

7 Workouts for Women Over 50 | If you want to know how to lose weight over 50, this post is for you! We're sharing tips and workouts to help you lose weight after menopause. Perfect for beginners and beyond, this post includes a mix of workouts including full body weight training, resistance band exercises, cardio, HIIT, walking workouts, and even a sitting ab workout to target your core muscles. These workouts will help improve your metabolism, burn calories, and tighten and tone!

Middle Age and Fabulous! 7 Workouts for Women Over 50

7 Walking Workouts for Weight Loss | If you want to create a walking workout plan for weight loss, this post has lots of tips and workouts to choose from ranging from 10 minutes, 20 minutes, 30 minutes...all the way to an hour! You can make these as easy or hard as you want. Whether you like to workout at the gym, at home, outside, or a combination of the 3, we'll help you get your steps and miles in each day!

7 Walking Workouts for Weight Loss for Beginners and Beyond

Bedtime Yoga for Beginners | If you find it difficult to get a good night's sleep thanks to stress, anxiety, and or general busy-ness, this post is a great resource. It shares the benefits of creating a bedtime yoga routine, includes a list of budget-friendly yoga essentials, as well as tips on the best easy poses and stretches to help you relax and unwind for a night of quality sleep. We've also included 3 quick yoga sequences you can try, ranging from 5 minutes to 7 minutes.

Bedtime Yoga 101: 7 Tips and Routines for a Better Sleep

6 Full-Body Resistance Training Workouts for Women | Whether you like to workout at home or at the gym, these fat-burning resistance workouts are a great way to build muscle, tighten and tone your body, improve flexibility and balance, and reduce visceral fat. And they are also great for weight loss! There are so many benefits of incorporating resistance training into your workout routine, and these workouts for women include exercises for beginners and beyond.

6 Full-Body At Home Resistance Training Workouts for Women

How to Treat IT Band Syndrome | If you want to know how to heal IT band syndrome, this post is a great resource! We're sharing everything you need to know - what is IT syndrome? what are the signs, symptoms, and causes? how can it be prevented? - as well as the best stretches and exercises to alleviate knee pain and hip pain while also loosening tight hips and hip flexors. While you obviously want to consult a professional for proper a physical therapy plan, this is a great starting point!

How to Treat IT Band Syndrome: 8 Stretches and Exercises That Work

How to Hide Chubby Cheeks | If you want to know how to get rid of chubby cheeks, this post has tons of brilliant tips to help! From figuring out the right haircut and hairstyle to elongate your face, to makeup tips and a simple tutorial to teach you how to contour your face like a pro, to exercise ideas and a list of foods to eat and avoid to minimize face bloat, we'll teach you how to lose face fat from the comfort of your own home so you can look and feel your best!

How to Hide Chubby Cheeks: 11 Beauty Hacks to Help

8 Bedtime Workout Routines For Weight Loss and Sleep | Can't find time to exercise during the day? Want a quick and easy routine you can do before bed to help you tighten and tone your body without compromising your sleep? Perfect for beginners and beyond, these evening workout routines are the perfect pre-bed at home exercises to help you meet your weight loss goals when you're pressed for time. If you want a flat stomach, toned legs, and strong core, take the challenge!

8 Bedtime Workout Routines For Weight Loss and Better Sleep

6 Rowing Machine Workouts for Weight Loss | Whether you're a beginner or an old time pro, these rowing workouts are low impact, allowing you to get a full-body workout without risk of injury or wear and tear on your muscles and joints. You can do these at the gym or at home as a standalone workout, or you can add them before and after a run, bike ride, strength training, or CrossFit sesh for a little extra HIIT and cardio!

Low Impact Cardio: 6 Rowing Machine Workouts for Weight Loss