This article originally appeared on People.com.

Oooh, look what she made you do!

Taylor Swift‘s new album Reputation came out on Friday and to celebrate, Reebok put together a simple workout that you can do at home while listening to Swift sing about ex-boyfriends, rivalries and all of her wildest dreams. Just follow along with the moves in the GIFs below.

The only question left is, are you ready for it?

Every time an ex‐boyfriend is mentioned do 10 high knees.

High Knees: Start by running in place bringing your knees up close to your chest, one at a time. Try to move as fast as possible.

Every time she references “playing games” or being fake do three jump squats

Jump Squats: Start with your feet right under your hips. Keeping your chest up, drop into a squat and then jump up as high as you can. Lower right back down into your squat as you come down. Make sure your hips break parallel!

Every time she talks about dreams or fantasies do a five mountain climbers

Mountain Climbers: From your high plank position, run each leg toward your chest. The key to getting the most out of mountain climbers is to keep your hips down and shoulders stacked right over your wrists.

Every time you hear her sing the word “love” or “baby” do three burpees

Burpees: Bend over placing your hands on the floor in front of you. Jump both feet back while dropping your chest to the ground. Then, jump both feet back up towards your hands, explosively jumping up with your hands overhead, fully extending your hips.

Every time her reputation is mentioned do three skaters

Skaters: Jump sideways to your left, landing on your left foot. Bring your right leg behind your ankle, keeping it off the ground. Reach your right hand toward your left foot and stay low. Reverse this movement to your right and repeat.

Every time she talks instead of sings do tuck jumps until she stops

Tuck Jumps: Stand with both feet together. Jump up as high as possible bringing your knees up by your chest. Make sure to land with your knees bent so you’re ready for the next jump!

This article originally appeared on TravelAndLeisure.com.

At a restaurant last week, a server came up to me and said, “We’ve got to know — what scent are you wearing?” I smiled, and replied, “Glossier You. It’s the best perfume I’ve ever worn.”

And it’s true. Glossier calls it “the ultimate personal fragrance.” I call it the ultimate travel fragrance. Subtle nuance and a symphony of aromatic notes give you the best perfume to have in your carry-on.

I’ve spent a lot of time mulling over the best scent to wear when traveling. If it’s too strong, it will put off your in-flight neighbors. If it wears off too easily, what’s the point? If the bottle is too big or clunky with edges and weight, it doesn't pack well.

Glossier You, with the glorious scent and sleek container, is perfection, bottled. The company was founded on a trendy beauty blog and gained traction with a skincare and makeup line that weds simplicity with individuality. They are using simple products to create a look that is unique and real. And now, they’ve transcended the norm of top-notch perfumes with a vital first ingredient: you.

The perfume smells different on each wearer, allowing the base notes (ambrette, ambrox, and musk), and the top notes (iris root and pink pepper) to melt in with your true scent, so every time you wear it, it feels like your own little secret.

And while the perfume doesn’t overpower, it will stick around all day — through the airport, train station, subway, long car rides — wherever you go, it will stay on you the whole time.

Plus, it’s convenient to pack. The small, rounded bottle is light (just like the scent) and slips easily into beauty bags and inside pockets. At 1.7 fluid ounces, it’s TSA-approved. Voila.

You can find a bottle at glossier.com for $60.

I once took a face-plant in the middle of a set of plyometric push-ups. One second, I was a machine, effortlessly clapping between each rep and springing into the next one. The next second, my arms gave out and I went face first into the gym floor. I was a little stunned at first but I quickly laughed it off—endorphins are a hell of a drug—and gleefully launched into my next set. 

As a fitness professional in the prime of youth (I was in my mid-20s when I face-planted) and the peak of shape, I considered limits the enemy. It felt good to push them. It felt even better to ignore them, or insist that they didn't exist at all. So I’d write off any signs of fatigue as weakness and keep pushing through that next set, sprint, or session. And when my trembling muscles and broken brain did finally force me to give up, I told myself that I’d have to do better the next time.

RELATED: Yes, It's Possible to Exercise Too Much—Here Are the Signs

Then I started teaching a number of high intensity interval, martial arts, and cycling classes. I’d blast songs like “No Limits” by 2 Unlimited and guide my students through the exact same process. 

It wasn't until I was in charge of other people’s wellbeing that I started to question my fraught relationship with limits. I’d been happy to beat up my own body beyond all rationality in the pursuit of toughness—and then beat my brain up when my body failed—but I had both a professional and moral obligation to keep the people who took my classes safe, healthy, and challenged in responsible ways. A lot of what I was doing to myself, it turned out, was none of those things.

Why we push ourselves too hard

I was hardly alone when it came to my limits issue. Many of my students shared it. Most of my colleagues did, too. In fitness, it’s often hard to find the line between being strong and being reckless. The messages we receive are all about pushing beyond our limits, not quitting, and achieving the impossible, which doesn't always leave room for things like listening to your body and knowing when it is actually time to slow down or stop. There are no cool t-shirt slogans or high-BPM pop songs about backing off of your resistance training when you can no longer execute a move with proper form, or slowing down when your pulse starts climbing too close to your maximum heart rate. 

Even if you can manage to accept that you are a mortal with at least some limitations, it isn’t always easy to recognize these limits as you approach them. A lifetime of being encouraged to push yourself to the extreme in phys ed, in the gym, and in life in general leaves many of us so disconnected from our bodies and brains that we don’t recognize the signs of fatigue when they start to approach.

There’s also a layer of guilt and self-doubt that comes along with trying to figure out when it’s time to quit…