Check your excuses at the door.

Consistency in a workout regimen is important, but it's not always easy. Sometimes it may seem there are countless obstacles to setting aside time for training, and that's where a quick yet effective workout can be a life saver. Couple that with a solid supplement stack, like those you'll find in the article below, and you're in business. 

Another workout woe we're all too familiar with is injuries, and we've got your back — literally — with the lowdown on spine health and how to improve yours. Plus, find a plethora of stretches and exercises to help avoid "text neck," which is exactly what it sounds like. 

Don't forget about nutrition, either. Below, find a weeklong meal plan for those times when you just need an energy boost. 

Keep moving, Oxygen fam!

— Rose McNulty, Senior Digital Editor

6 Effective Workout Supplements for Women

In the last 25 years, the number of women who go to the gym to pump iron has consistently increased — and with good reason. Experts say that even two strength-training workouts weekly can improve your body composition, boost your mood, burn fat and even fight against aging.

For instance, noted exercise researcher William Kraemer, Ph.D., points out that women who lift weights possess better muscle tone and can turn back the clock by reducing the 5 to 10 percent of muscle strength that untrained individuals lose each decade after age 30. Resistance training also promotes bone density, increases your caloric-burning metabolism (which helps you stay leaner, if that’s your goal), and has a dramatic effect on body shape and appearance.

But just committing to pumping iron isn’t enough. Even the best training program will not achieve the greatest results without the right fuel for your muscles. This starts, obviously, with the basic macronutrients: carbs, protein and fats. You need a good balance of these in order to get the vitamins, minerals, enzymes and other nutrients necessary for health and recovery. But there are specific performance-enhancing supplements you should be using to get the absolute most out of your time in the gym.

Are these supps in your stack? »

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