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While you can’t drop fat from a specific location in the body, you can train to alter body composition. To do so, you’ll want to work with a coach to create an exercise regimen and nutrition plan to reduce overall body fat. In some cases, that’s a person’s sole goal, but in other cases people want to add some muscle, too. That’s possible—but it takes hard work.

Think of it like this: If you don’t use it, you’ll lose it. And you certainly won’t improve it.

The holiday season is here, and we’ve compiled a list of our staff’s all-time favorite things to help spark some holiday shopping inspiration as you check off those Christmas lists.