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The 'Mark Fisher Fitness' Strength and Conditioning Workout That'll Turn You Into a Fitness Ninja

If you want to get into strength training but don't know where to start, love the look of those badass kettlebells but aren't quite sure what to do with them, or just hate the oppressive and "blah" atmosphere of your usual big-box gym, then Mark Fisher Fitness is for you. This NYC workout studio—created by famed trainer to the Broadway world Mark Fisher—is complete with an in-studio disco ball, graffiti walls, and an anything-goes vibe.

How to Use Yoga to Get Over a Breakup

Seated Spinal Twist

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First, you need to detox your body, mind, and heart from your ex.

  • Sit in staff pose with legs long and in front of you.
  • Bend right knee and place right foot on the ground outside left thigh.
  • Turn torso to the right and take the right hand to the ground behind sacrum.
  • Gently hug right leg with left arm to twist. Use each inhale to lengthen the spine and each exhale to press into the ground and twist.
  • Keep this breathing pattern for 5 to 10 deep breaths. Repeat on the other side.
  • Twists like this wring out your digestive system to get things moving.

Photo: Heidi Kristoffer

Malasana Squat

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Next, you need a reminder of your strong steady foundation. Malasana squat is the ultimate first chakra pose. The first chakra is all about your foundation, security, and basic needs, so you can build a strong foundation without your ex. This pose also opens the hips, which is great after a breakup (more on that later).

  • From standing, heel-toe feet wide apart, pointing toes out so that hips are open.
  • Start to soften and bend knees, releasing hips toward the ground, hovering above at whatever height feels good.
  • Take elbows inside of thighs, lightly pressing them out, and take hands together like a prayer at the center of chest. Keep the spine long.
  • Make sure all four corners of both feet are firmly rooted into the ground. Breathe here for 5 to 10 deep breaths.

Photo: Heidi Kristoffer

Crow Pose

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Now is a great time to remind yourself that you are capable of holding yourself up on your own two hands. You don't need anyone else to do that, and you certainly don't need your ex.

  • Start in a forward fold. Plant palms shoulder-distance apart on the mat, lining wrist creases up with the front edge of the mat.
  • Press into fingertips, look slightly forward, and take knees into the back of upper arms, aiming for armpits.
  • The knees will most likely slide down. Bend elbows softly, keeping them in line with shoulders, not winging out, and, one at a time, lift feet off the ground, reaching heels toward butt.
  • Keep gaze slightly forward and start to lengthen arms. Breathe here for as long as you comfortably can, then take a child's pose.

Photo: Heidi Kristoffer

Warrior II

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In warrior II, the gaze is over the middle finger of the front hand, looking ahead. This is a great pose to visualize exactly what you want, and the life you want, now that your old relationship is behind you.

  • Start in down dog. Round right knee toward nose, and step right foot in between hands.
  • Spin left heel down with foot slightly angled out. Windmill arms open.
  • Reach left arm toward the back of the mat and right arm toward the front of the mat, palms down.
  • Keep right knee at a 90-degree angle, in line with right ankle.
  • Drop shoulders away from ears, tuck tailbone, and knit front ribs in. Gaze is over the middle finger of the front hand.
  • Stay here for 5 to 10 deep breaths and then repeat on other side.

Photo: Heidi Kristoffer

Ankle to Knee

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Hips are the emotional garbage can of the body. Get rid of all of the stagnant, stale, and stuck emotions with this amazing hip opener.

  • Sit with legs long and in front of you. Bend right knee and place right shin on the ground in front of you, parallel to the front edge of the mat.
  • Take left shin and stack it on top of right shin so the left ankle is on top of the right knee and the right ankle is on top of the left knee.
  • Flex both feet to provide static stability to protect knees.
  • Place hands on the ground in front of shins. Inhale and bring belly to spine. On the exhale, lean forward. Allow head to relax.
  • Breathe here for 5 to 10 deep breaths and then repeat with the opposite leg on top.

Photo: Heidi Kristoffer

Goddess Pose

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Channel your inner Goddess!

  • From a standing position, step right foot out to the right and turn toes out.
  • Sink hips and bend knees until they're directly over ankles. Lengthen tailbone down.
  • Frame face with arms, keeping shoulders relaxed away from ears. "Cactus" the arms, bending elbows, making upper arms parallel to the ground and making a 90-degree angle with arms. Breathe here for 5 to 10 deep breaths.

Photo: Heidi Kristoffer

Champagne Vending Machines Are About to Be a Thing

The Mandarin Oriental Hotel in Las Vegas is now home to the first public champagne vending machine in the U.S., located in the hotel's "Sky Bar" on the 23rd floor. Not only that, but each mini bottle of Moët & Chandon comes with its own flute, so you can start drinking right there and then. (The machine is in Vegas, after all.)