Amber Sayer

Westfield

Editor and Content Writer at Freelance

Senior Fitness and News Editor at Marathon Handbook

Freelance health, fitness, wellness, nutrition, and technology writer. Certified personal trainer, running coach, nutrition coach, and health coach.

Articles

How to Wash Workout Clothes

2 weeks ago | vitacost.com | Amber Sayer

Most of us spend a lot of time (and money!) picking out just the right workout clothes. You have to choose the best sweat-wicking fabrics and make sure that the fit and size are appropriate to prevent chafing and keep you comfortable while you exercise.
How to Properly Execute a Barbell Deadlift (and Score All the Benefits That Come with It)

3 weeks ago | onepeloton.com | Amber Sayer

Unlock serious strength with the right deadlifti technique. By Amber Sayer•June 5, 2025In this articlePeloton AppTry 30 days freeAlong with squats, deadlifts are among the most foundational lower-body weightlifting exercises. That said, many beginners shy away from barbell deadlifts because deadlifting with a barbell can appear more intimidating than doing so with dumbbells. However, the benefits of barbell deadlifts are vast, and mastering the move isn't as tricky as you may fear.
The Best Kettlebells to Take Your Workouts Up a Notch in 2025

4 weeks ago | self.com | Amber Sayer |Sara Coughlin

All products featured on Self are independently selected by our editors. However, we may receive compensation from retailers and/or from purchases of products through these links. Similar to the best dumbbells, the best kettlebells make it easy to build muscular strength and endurance right at home. Their shape and grippy handles make them easy to swing and maneuver in ways that might not be as safe with other types of weights, so you can perform a greater variety of moves.
7 Essential Exercises for Back Strength Every Triathlete Needs

1 month ago | triathlete.com | Amber Sayer

If you’re someone who feels underwhelmed when people tell you that practicing yoga is valuable for athletes, I understand. I fell into this camp for years as a competitive runner. A lot of us with limited exposure to the practice consider its only benefits to be flexibility and relaxation. For most triathletes, those tend to fall pretty low on the list of priorities – after all, a triathlete’s dance card is pretty easily filled with swim, bike, and run workouts.
The Kettlebell Snatch Is a One-Stop Shop for Cardio and Total-Body Strength. Here’s How to Do It

1 month ago | onepeloton.com | Amber Sayer

Get ready to tap into your power. By Amber Sayer•May 23, 2025In this articlePeloton AppTry 30 days freeAre you looking to amp up your strength training routine with powerful, effective moves? If so, the kettlebell snatch might be just the ticket to take a humdrum weightlifting workout to the next level. The kettlebell snatch is a dynamic, full-body exercise that builds power and strength while offering metabolic conditioning, but it’s not exactly the easiest to master.
Working Out Twice A Day

2 months ago | impactmagazine.ca | Amber Sayer

Working out twice a day, sometimes called “doubles” or “two-a-days,” can mean anything from running twice a day to running every morning and strength training in the evening to doing a yoga class at lunch and a cardio or strength workout at night, and anything in between. In a nutshell, it simply means you perform two bouts of exercise, either of the same or different types, within the same day but separated by a period of time.
8 Essential Stretches for When Your Upper Back is Stiff and Sore

2 months ago | triathlete.com | Amber Sayer

I work with athletes and non-athletes of all sorts in my role as a personal trainer and yoga teacher, and one of the most common complaints I hear is nagging stiffness and soreness in the upper back. Whether the ache is from an old injury or the cumulative effects of poor posture, what everyone wants to know is essentially the same: which stretches for upper back pain will bring relief?
12 Yoga Poses That Are Surprisingly Similar to Your Gym Workout

2 months ago | triathlete.com | Amber Sayer

As a certified personal trainer and yoga teacher, I work with a lot of athletes who are reticent to try yoga. This happens for several reasons, among them the fact that learning the poses can be a lot harder than you’d think. There are literally hundreds of poses, each demanding strength and coordination. It’s essentially like learning an entirely different language. But if you already strength train at the gym, there are yoga poses that will feel very familiar to bodyweight strength exercises.
The 6 Most Essential Stretches After Your Workout

Mar 24, 2025 | triathlete.com | Amber Sayer

Athletes, take note: Although you already know that the best way to release tension is stretching, you may need a reminder that research increasingly supports the fact that practicing stretches after a workout can literally minimize your aches and pains after resistance training of any sort. Your stretching routine doesn’t need to be particularly long or involved to be effective. But you do need to target all of the major muscles you just exhausted during any full-body workout.
6 Signs You Need to Increase Your Core Strength

Mar 21, 2025 | outsideonline.com | Amber Sayer

From yoga to Pilates to more general workouts, the call for core strength is ubiquitous. As a yoga teacher, I constantly need to remind students to engage their core. It’s not about shame or even strength—it’s the knowledge that an activated core will deliver support and improved alignment while alleviating potential pain. Why Core Strength Is EssentialWhen contracted, the muscles of your core support the spine, help you maintain proper posture, and reduce your risk of injury.