A strong core offers numerous benefits, including improved posture, enhanced workout performance, and reduced risk of back pain and injuries.Christina and Heidy, founders of Studio C Online—the premier online fitness platform for women—share a favorite workout each month in Santé magazin

That beach-ready body is already yours—the real goal is feeling confident, energized, and fit. Our expert-designed weekly plan elevates your fitness with proven, sustainable habits trusted by Santé readers.Summer ChallengeFor one week, embrace a healthy lifestyle that delivers more energy and a fitt

As a seasoned fitness professional with years coaching swimmers, I often recommend swimming when clients seek a low-impact way to get fit. Sure, it requires planning—finding a pool, packing your suit, cap, and goggles—but the rewards make it worthwhile. The big question: Is swimming a good sport? Ab

While many yoga styles emphasize building strength or working up a sweat, restorative yoga focuses on gentle healing. These poses release muscle tension, foster deep relaxation, and support mental and physical recovery. Ideal for beginners, simply hold each one for a few minutes to experience profou

Hot days, vacations, altered gym schedules, and kids home from school can make summer a challenging time to stay active. As a seasoned fitness coach with years of helping clients maintain momentum year-round, here are three proven strategies to keep your routine on track.Set a fresh goalReached your

As a seasoned running coach with years of experience training athletes, I know that a poor pre-run routine can sabotage your workout. For instance, devouring a large burger and fries right before lacing up is a recipe for discomfort—but you likely knew that. Avoid these common pitfalls to maximize y

No time for the gym, but eager to stay active? This straightforward, results-driven 20-minute workout relies solely on a staircase for a full-body challenge. No home stairs? Porch or park steps work perfectly.1. Towel Push-UpsPlace your hands shoulder-width apart on a towel atop the first, second, o

Ready to stay in peak shape this summer? These five proven tips, drawn from years of fitness expertise, will keep you motivated and fit through the season and beyond. (Tip 2 might surprise you!)1. Adapt to a summer scheduleIf you attend group classes, expect summer timetable changes soon. Use this a

Lace up your running shoes or grab your inline skates—its time to fit in that workout before or after work. These 8 upbeat, powerful tracks deliver the motivation you need to push through every session.Add them to your playlist today! Whats your favorite?Also read: this is how you do your workout in

Love running but often get lost in your thoughts? As experienced runners and coaches, we know mindful running can transform your sessions into true relaxation. Here are 5 practical tips to run in the moment, fully embodied, and with genuine pleasure.1. Connect with Your BreathDirect your focus to yo

Ever wondered how much your sleep truly impacts your weight? We consulted experienced dietician Marie-José Torenvliet for evidence-based answers.Marie-José Torenvliet: Sleep is vital for processing daily impressions, digesting food, and repairing muscles and organs. It affects not just your energy b

Tight hamstrings leaving you tense? The forward fold is a gentle, accessible yoga pose that delivers an effective hamstring stretch while promoting profound relaxation. Ideal for beginners or seasoned practitioners, it requires no advanced flexibility. The Forward Fold This straightforward pose targ

Last Tuesday, Christina from Studio C Online hosted an energizing live workout on Santés Instagram. You can now watch the full replay anytime, from seasoned pros to beginners.Energizing Full-Body WorkoutReady for a full-body session that builds sweat while boosting your mood? Christina and Heidy fro

As fitness enthusiasts, weve all tuned into our bodies during minor ailments, often finding light movement helps. But with COVID-19, the stakes are higher. Is exercise wise, regardless of how you feel? Our health experts break it down with evidence-based advice. Proceed with Caution COVID-19 dema

If youve started indoor cycling at home or follow online classes on your stationary bike, this guide is essential reading. Steer clear of these frequent errors to protect your body, boost efficiency, and maximize results from every session.1. Gripping the Handles Too TightlyClenching the handles lik

Electric bikes are ubiquitous today, offering convenient motor assistance for easier rides. But how does this impact calorie burn compared to a standard bike? For a 70kg rider, heres expert-backed data from standard metabolic rate calculations.Regular BicycleWithout electric assistance, expect to bu

You dont need hours at the gym to feel reenergized. Just 15 minutes of targeted exercise can deliver real results. Weve curated the top options below, drawing from proven fitness routines.Perfect for busy schedules or when motivation is low.Full-Body WorkoutWorkout for BeginnersMorning WorkoutCardio

Walking has surged in popularity for good reason—its accessible, enjoyable, and perfect for staying active while breathing fresh air. As fitness professionals recommend, these 7 evidence-based strategies elevate your routine, boosting results and enjoyment without complexity.1. Walk with IntentionAp

This potent HIIT and strength training mix boosts your endurance and sculpts muscle. Perfect for busy days when time (or motivation) is short, yet results are essential. Intense sweat session guaranteed.Christina and Heidy, co-founders of Studio C Online—the leading online fitness platform for women

Spending long hours hunched over your laptop causing tension and stiffness? These four targeted yoga exercises, drawn from time-tested practices, will help you maintain suppleness and release built-up stress in key areas.1. Toe SquatTargets: psoas and quadricepsStart on your hands and knees with you