Jimmy Kimmel‘s wallet is about to get a lot lighter, because he may owe The Bachelorette‘s Kaitlyn Bristowe and Shawn Booth $1,000!

On year ago today, Bristowe and Booth appeared on Kimmel’s show, Jimmy Kimmel Live!, following the finale of The Bachelorette. Kimmel made the reality television couple swear on air that they would stay together at least a year.

“We, Kaitlyn and Shawn B., do solemnly swear that we are in love, that we will get married or we will at least be together one year from today,” the couple swore. “Because if we’re not, this was a huge waste of everyone’s time, including ourselves. If we are not still in a committed relationship on July 27, 2016, we will pay Jimmy Kimmel $1,000.”

The reality stars, who are still together and engaged, certainly proved him wrong.

To commemorate their year together since the hilarious oath they swore on Jimmy Kimmel Live!, Just Jared reports that Booth posted the video on his Instagram yesterday with the simple caption, “double or nothing?” (You can see the post below.)

Bristowe and Booth fell in love on her season of The Bachelorette, where Bristowe gifted Booth the coveted final rose during the finale, which turned into an engagement. The couple moved in together earlier this year, but still have not set a wedding date. We did get an exclusive look into their wedding planning process and stunning engagement photos, which we still can’t stop staring at.

When asked what advice she had for other brides-to-be, Bristowe told BRIDES, “Take advantage of re-entering the honeymoon phase!! Call each other fiancè an obnoxious amount of times. You only get so long to do so before you call him husband for the rest of your life! Travel and do new things together, start traditions.”

While Kimmel may not have officially responded to Booth’s anniversary post, we doubt that this is the last we’ve heard of this bet. Your move, Kimmel.

See More: Kaitlyn Bristowe and Shawn Booth Had a Wedding Weekend! See the Stunning Photos

Double or nothing @jimmykimmel?

A video posted by Shawn Booth (@shawn_booth18) on Jul 27, 2016 at 2:22pm PDT

When Ramie Young met Eric Tieles through mutual friends in Nashville, Tennessee, in 2012, she couldn’t have known that just two years later the pair would plan to spend the rest of their lives together. But on May 9, 2014, Ramie came home from work to a house full of candles, paper lanterns, and her favorite flowers — pink and white tulips, peonies, and ranunculus. There, Eric anxiously popped the question, and in a blur of emotions, Ramie said yes!

After a few phone calls to share the big news with family and friends, Ramie called her best friend and future maid of honor. To her surprise, she heard a knock on the door and realized that Eric had already planned for her to visit from Oklahoma for the weekend. Celebrations began with champagne and ring-shaped cookies, and later resumed with a dinner with both sets of parents.

Ramie and Eric invited 225 guests to the Schermerhorn Symphony Center’s courtyard and concert hall for their ceremony and reception in Nashville, the city where they first met. “The building’s classic architecture and luscious courtyard created a romantic, serene location we couldn’t believe was in the midst of downtown Nashville,” Ramie says. With help from the team at Sage Nines Event Production and photographer Kristyn Hogan, this couple created lasting memories of their timeless white, blush, and silver themed wedding.

After trying on several gowns while wedding dress shopping in Nashville and Birmingham, Ramie found just what she was looking for in a fit-and-flare gown from Rivini. It was a pale oyster color, with layers of Italian tulle and French Chantilly lace and hand-embroidered crystal and pearl beading. The finishing touch was a dramatic tulle skirt and chapel-length train, which Ramie paired the gown with a chapel-length ivory veil.

The metallic threading throughout Ramie’s Jimmy Choo shoes complemented the beading detail on her wedding dress. For her finishing touches, the bride wore a pair of earnings from Ramie’s parents as her “something new” and her maternal grandmother’s antique family pin for her “something old” and “something blue.”

Eric wore a classic black slim fit tuxedo and bow tie from Street Tuxedo. He paired the tux with monogramed gold cufflinks and a TAG Huer watch, both gifts from his bride.

Ramie’s nine bridesmaids wore blush Jenny Yoo dresses with a classic bateau neckline and V-back. They each wore pearl and crystal earrings and finished their looks with soft up-dos and fresh-faced makeup.

Groomsmen wore classic black tuxes similar in style to the groom’s. “The contrast of the crisp black tuxedos against the light gray stonework in the courtyard made for a perfect combination,” Ramie says.

The couple’s flower girl wore a sleeveless satin dress with a full tulle skirt — practically a mini bride! “I loved the fact that the buttons on the back of her dress looked like the buttons running down the back of my dress,” Ramie says. The ring bearer and bible carrier matched the men of the wedding party with miniature versions of their classic black tuxedos.

As a string quartet played, guests were seated in the venue’s flower-filled courtyard. Flower arrangements of gladiolas, peonies, delphinium, and silver dollar eucalyptus in various sizes were used throughout the space. There was also a fountain at the courtyard’s center that was filled with floating blush peonies.

Ramie carried an all-white bouquet as she made her way down the aisle, accompanied by her father Robert. The couple selected a meaningful reading for the ceremony and exchanged traditional vows.

Food was a huge priority for this couple. During the cocktail hour, guests sipped on their signature cocktail, a Pimm’s Cup, and enjoyed crowd-pleasing food like open-faced mini BLT’s, warm brie with caramelized onions and fig jam, and mini chicken tacos paired with margarita shooters.

Guests made their way into the venue’s concert hall for the reception, where they were seated at round tables covered in blush linens and bathed in romantic candlelight. Centerpieces varied from table to table, with some oversized floral arrangements comprised of garden roses, peonies, tulips, stock, and astilbe, and other smaller arrangements displayed inside mirror trays. The 40-person head table was decked out with tons of blush pillar candles.

For an extra dose of glamour, the couple added dramatic floor-to-ceiling drapes along the walls, which paired well with the glitzy hanging chandeliers already in the space.

Ramie and Eric chose a custom monogram that was used throughout the wedding, including on their invitations, programs, and cocktail napkins. It was even projected onto the dance floor!

For dessert, everyone dug into a five-tiered buttercream frosted cake decorated with a floral pattern and fresh roses and peonies. The table that the cake was displayed on was covered in a sequin blush tablecloth for a little extra sparkle.

Guests waved the newlyweds off with sparklers to celebrate their official status as Mr. and Mrs. Tieles. The couple spent two weeks traveling throughout Greece on their honeymoon.

Ramie reminds couples to take time to enjoy being engaged. “There will be stressful times, but it’s nothing a glass of champagne can’t fix,” she says.

Ceremony & Reception Venue: Schermerhorn Symphony Center || Wedding Planner: Meredith Zeller and Shannon O’Kelley of Sage Nines Event Production || Bride’s Wedding Dress: Rivini, purchased at The White Room Bridal Salon || Shoes: Jimmy Choo || Hair: Ashlea Hunter-Mullins Hair Styling || Makeup: Laura Goodwin Makeup Artistry || Bridesmaids’ Dresses: Jenny Yoo || Groom’s & Groomsmen’s Attire: Street Tuxedo || Florist: Enchanted Florist || Invitations & Paper Products: You’re Invited || Music: Kevin Sweers Music; Musical Fantasy || Catering: Kristen Winston Catering || Cake: Dessert Designs by Leland || Rentals: Please Be Seated || Videographer: Full Frame Digital Cinema || Photographer: Kristyn Hogan

On the lookout for more glamorous wedding inspiration? Then you’re in luck! Watch another couple exchange vows in a sparkly party in the video below.

Making a guest list is one of the hardest parts of planning a wedding. When you’re stuck between the people you love and your venue’s capacity, choosing who does and doesn’t get an invite can be stressful, to say the least. And of course, once you send out your invitations, the final headcount is really in your guests’ hands! But what if, no matter how much you’ve planned, a lot of your guests are RSVP-ing “No”? Here’s how our experts recommend handling a smaller-than-expected guest list.

If you’ve opted to make a B-list of guests to invite with a second round of invitations, you’re in luck. While it’s unfortunate that a large number of your A-list can’t make it, you have the opportunity to invite friends you otherwise wouldn’t be able to celebrate with. Just make sure that the second round of invitations includes a later RSVP date so guests know exactly when you need to hear from them.

Didn’t make a B-list? Don’t sweat it. There are, however, a few things you should make sure to do right away. The first is confirm whether your venue or caterer has any sort of minimum you need to meet. Do you have to have at least 100 guests, but you’re ringing in closer to 80? Or does the food and beverage minimum seem easy to meet for a large crowd, but feel like a lot of money for a smaller group? Talk to your contacts about what your options are. In some cases you may be able to pay a fee to cover the difference, or offer additional or higher-end food and beverage choices to ensure that you meet your minimum even with a smaller guest list. See it as a great opportunity to splurge on your guests, instead of focusing on those who won’t be attending.

If you’re having a hometown wedding, think about whether there are any friends or coworkers you would have loved to invite. As long as they aren’t super traditional, make a phone call or meet up in person to extend an invitation. You shouldn’t send an email as a means of inviting someone to an event this formal, but do follow up on your in-person invitation with a nice-looking e-vite to make sure they have all the details in one place.

If meeting a minimum with your venue or caterer isn’t a problem, consider this an opportunity to upgrade other parts of your wedding, whether it’s adding extra flowers or renting nicer chairs and dishes. It will be an amazing party, no matter how many people show up, so enjoy!

See more: Can We Have a B-List for Our Destination Wedding?

We’ll always be lifelong fans of simple picnics in the park and nights spent at home with a bottle of wine, a bowl of popcorn, and the hubby. But how does a three Michelin star feast in Saint Tropez sound? Yep, now that’s what we call a date night! One of our forever favorite celebrity couples — John Legend and Chrissy Teigen — are currently on vacation with their three-month-old daughter Luna on the French Riviera, and things got a little spicy during the married couple’s date night when they headed to a three Michelin star restaurant for some pretty epic noms. (Get it? Spicy?) And guys, their 15-course dinner (Yep, you heard us right — 15 courses…) will put your popcorn-and-wine date nights to shame.

The star chefs at this first-rate restaurant definitely had their work cut out for them, serving an expert cook like Teigen. (She is the author of a cookbook, after all!) But if the photos on the supermodel’s Snapchat — where she documented her and her hubby’s epic feast — were any indication, they slayed the game when it comes to date night dinner.

After snapping their glasses of wine, it was time to dine. First up was “stuff on a tree,” as Teigen put it in her photo caption. And yes, it was food served on a literal tree.

Guys, we don’t even know what half of this food is but we simultaneously want to stuff it into our mouths and hang photos of it on our walls, as these dishes are practically works of art. Even Teigen was taken by them, captioning the photos “Whoaaaaa” and “Beautiful.” Trees also seemed to be a reoccurring theme at this restaurant — which People reports to be Saint Tropez’s La Vague d’Or — as many of the noms were presented to the hungry couple in tree stumps, complete with holes for silverware. Bon appétit, we guess?

Besides this enviable date night dinner, Legend and Teigen been have living it up in Saint Tropez with their little one. Teigen even teased us with an absolutely adorable father/daughter pic of baby Luna and her shirtless pops.

How about a double date night next time, you guys? Or at least let us babysit!

See More: Chrissy Teigen and John Legend Will Finally Learn How to Swim for Their Daughter Luna

Picking out your wedding dress is one of the most exciting, and also nerve-wrecking, parts of the wedding adventure. Just like choosing the perfect partner, finding the right dress will be a mixture of love at first sight, luck, and even spending the time to browse racks and racks of the wrong dresses. If you’re looking to add a twist of personality and step away from old school traditions, it’s time to consider wearing a wedding dress that’s not white down the aisle. Unsure how to choose a wedding dress color in a sea of white? Here, the 8 safest bets when it comes to choosing an untraditional wedding gown.

1. Make it Golden
Looking for a wedding dress color that’s still elegant and formal? Go with a champagne or gold color. Complement the dress with beautiful deep shades of bold flowers, gold-tinted décor, or even a bold color choice for your bridesmaid dresses. (as seen at Marchesa)

2. Go With Something Blue
Wondering where you can capitalize on incorporating something blue into your wedding? Blue-colored wedding dresses are all the rage these days. Whether you want to go with a shade of baby blue or navy blue, brides are making this trend quite popular. (as seen at J. Mendel)

3. Look Pretty in Pink
Many celebrities have said yes to a blush pink wedding dresses. The style is turning into close second to the traditional white wedding gown. (as seen at YolanCris)

4. Wear the Opposite of White
You may gawk at the idea of wearing a black wedding dress, but celebrities like Sarah Jessica Parker have balked with tradition and more and more modern brides are picking it as quite the stark opposite of the age-old white wedding dress. (as seen at Houghton)

5. Settle for Ombré
If you want to add a splash of color to your dress, while still keeping with tradition, opt for an ombré tinted dress and pick a secondary color, whether that’s blue, pink or even black as an accent. (as seen at Christian Siriano)

6. Use a Floral Pattern
Skip the color selection all together and pick a dress with a floral pattern on it. This is a great option for a spring or summer wedding or one that has an outdoorsy, rustic vibe. (as seen at Romona Keveza)

7. Perhaps, Purple?
One of the newest colors brides are picking for their wedding dress is purple. It may seem a little out there but it’s a great color choice for a bride with a bright and bold personality. (as seen at Naeem Khan)

8. Color Me Yellow
If you’re looking for a color that’ll make you look and feel fresh, you may want to try a light shade of yellow. It’s a pale enough color to give a white wedding feeling, but also has a spice of something different and unique for your wedding style. (as seen at Reem Acra)

See More: 7 Mistakes Brides Make When Choosing Their Wedding Colors

Jen Glantz is a “Professional Bridesmaid” and the founder of Bridesmaid for Hire. She’s the author of All My Friends Are Engaged and frequently wears old bridesmaid dresses to the grocery store and on first dates.

Your wedding ring: a symbol of your forever love — which usually costs a pretty penny (or few thousand dollars in most cases). While many couples and celebs spend a small fortune on their wedding rings, Mila Kunis and Ashton Kutcher are proving that you don’t need to drop a ton of money to have a meaningful metal sentiment to celebrate your love for one another. In fact, the actress recently shared that the duo bought their wedding rings on the popular online marketplace, Etsy. Celebs…they’re just like us.

The 32-year-old actress sat down with Conan O’Brien on Conan Wednesday night to chat about married life to her 38-year-old That ’70s Show costar, according to E! News. And when the subject of her wedding came up, she shared some seriously surprising details about the cost of her wedding rings.

“I can’t believe that I’m telling anybody this story. So, my husband and I got married a little while ago. He got me a beautiful engagement ring. Like, stunning, stunning, stunning! But for our wedding bands — for when we got married — I decided to just get them off of Etsy. And so our wedding bands are from Etsy.” The kicker? The rings were a whopping total of $190 for both — a pretty stark contrast from the 5-carat round-cut solitaire diamond her hubby presented when he proposed.

As the camera got a close up of the simple bling that made her a Mrs., she shared her dismay for how expensive wedding bands were when she and Kutcher were ring shopping. “I was like, ‘They’re how much? This is astronomical,” she joked. “So, I went on Etsy and I was like, ‘$90?’ I was like, ‘Buy now!’ Ashton’s was $100, so technically his wedding band was a little bit more expensive.” Girl, we like your style.

The Bad Moms star also shared that she really didn’t want anything too flashy. “I wanted the thinnest possible platinum band. I mean, you can’t see it, but it’s super, super thin,” noting that her engagement ring is a total stunner but is too fancy to wear. “My engagement ring is beautiful, but I don’t ever wear it. This ring, I’m like, ‘It’s $90!’ It’s great. That person on Etsy had no clue whose ring they were making, but they were wonderful and very nice and polite and generous.” We’re assuming a five-star rating is in the works for the Etsy shop owner.

See More: Our Favorite Celebrity Engagement Rings of All Time

After four years of dating (and many adorable kiss cam Lakers games appearances), the comedic couple got married on June 30, 2015 in a super-secret ceremony, celebrating their one-year anniversary just last month. Almost two years ago, they welcomed daughter Wyatt Kutcher, and recently announced they have another little babe on the way.

“She’s really funny and incredibly bossy,” the actress said about Wyatt. “She’s very strong-willed.” With funny and really, really ridiculously good-looking parents like Kutcher and Kunis, there’s no doubt that both of their babies will be quite the characters themselves. We can’t wait to meet Baby Kutcher #2!

Cold feet are often taken as a no-good, very-bad sign that you should run as fast and far from your impending marriage as your feet (or car) will take you. But according to our experts, not all cold feet are signs your relationship is doomed. In fact, some, like these six, are perfectly normal.

1. That guy is super cute.
Until now, you’ve only had eyes for your significant other. But as the wedding day approaches, you find yourself attracted to other people. “Marriage is a big step, and it’s normal to start noticing ways your single life is coming to an end,” says Lesli Doares, marriage coach and author of Blueprint For A Lasting Marriage, including noticing the men and women you can no longer date. But this cold-feet sign, Doares says, could be nothing more than primal instincts kicking in. “As my husband and I say to each other, ‘we’re married, not dead,'” she laughs.

2. If we fight over wedding planning, we’ll probably fight over everything.
According to Toni Coleman, psychotherapist and relationship coach, overreacting to wedding-related squabbles can lead couples to believe that won’t be able to handle the bigger curveballs life throws their way. “Planning a wedding involves many logistics, large sums of money, compromises due to family — and the couple is supposed to get it just right,” she says. It’s not exactly easy, nor is it necessarily a red flag if you argue along the way. Instead of giving in to this cold feet conundrum, “raise any concerns and ask your partner to work with you,” Coleman says. “This will help you build those conflict resolution skills you will need later.”

3. Has he always been this annoying?
Your soon-to-be husband has a habit of leaving his dirty socks beside the hamper, and a sarcastic sense of humor that is seriously getting under your skin. But even though it feels like it, you’re not seeing his annoying behaviors for the first time. “It isn’t that those habits haven’t been there before,” Doares says. “It’s just that the anxiety of this big life change puts them front and center. It’s your brain’s way of saying pay attention, and make sure there isn’t a deal breaker in there somewhere.”

See More: Is It Cold Feet, Or a Red Flag?

4. These nightmares can’t be a good sign.
Missing hours of Z’s is enough to make anyone question her impending marriage. Add in nightmares, and it can feel as if your feet will never warm by the wedding day. But, “big change creates big stress, which often plays out physically,” Doares explains. “The brain uses sleep to process information and there is a lot to process about marriage. Your hopes and fears about this new stage of your life may be kept at bay during the day, but make appearances in your dreams.” It’s important to remember, though, that while having nightmares is never fun, “they usually don’t reflect your actual feelings or desires,” Doares says.

5. Did we do this too quickly?
If you’re feeling pressure from family and friends that you’re headed for the altar too fast, you may be questioning your decision. But, “other people aren’t inside your relationship and don’t know what you know,” says Coleman. “There is no right amount of time that will determine a relationship’s success or failure. Couples who feel confident and committed [but have been together for shorter periods of time] have just as good of a chance of success as those who have been together a long time — maybe even better.”

6. I don’t ever want sex again.
If you’re losing your sex drive before the big day, we can almost promise you’ll get it back before long. “The time before a wedding is rarely calm,” says Doares. “You have a lot to do in addition to your normal daily activities, and being tired, overwhelmed, and stressed is not exactly conducive to being frisky.” Don’t add stress by convincing yourself this cold-feet sign is anything more than life takings its temporary toll on your libido, Doares recommends, and consider going without sex on your wedding night. “High expectations around wedding-night sex just adds to the stress and a lower libido,” she says.

See More: Warm Cold Feet with These 9 Expert Tips

You’ve primped and posed and oh, gotten married, too! And after months (that feel like years) of waiting for your digital images from your big day, they’re finally here! The next item to check off on your post-wedding to-do list? Get them printed!

Because no wedding day photo deserves to sit in digital limbo, we’ve scoured the web for our favorite online photo printing services to get your images front and center. After all, if a picture is worth 1,000 words, a wedding photo has got to be worth even more.

Mpix
This digital photo lab prides itself on quality, speed, and attention to detail. While their “color gurus” ensure each photo’s color is perfected, their “shipping squad” ensures your order is on it’s way within 24 hours — Mpix promises care and exceptional quality with every order. Guaranteed 100% satisfaction is supported by professional grade photo paper, high-tech printers and personal review of each image when you order through Mpix, and with 29 sizes of prints to choose from starting at only 19 cents, you’ll find a filler for every frame. Also offering an assortment gifts, gallery wrapped canvases, books, and more photo-inspired items — Mpix is committed to service and satisfaction.

Snapfish
With tons of printing options to choose from, Snapfish is a go-to source for image printing, custom mailings, books, and more. With standard, large, and specialty prints to choose from, you’ll have wedding day snapshots on display throughout your home in no time. While you’re selecting which prints to order, peruse the site for unique specialty items like post-wedding thank you gifts for parents, vendors, your bridal party, and more! (And be sure to keep an eye out for deals, as they’re constantly offering specials and promo codes!)

Shutterfly
Whether you want prints to frame, books to memorialize your special moments, canvas prints, or a photo shower curtain (yes, they have those too!) Shutterfly has literally thought of everything when it comes to photo printing and uses. With promotions and discounts consistently rotating, budget-conscious newlyweds (who isn’t?) can stock up on their favorite images for a more-than reasonable price thanks to Shutterfly’s seamless online ordering system and pricing.

Nations Photo Lab
Founded by photographers, Nations Photo Lab specializes in high-resolution photo printing, mounting and framing. Only using Kodal Professional Endura Premier paper, customers can opt to add texture and color filters to their photos, or leave them to the experts in their natural form. For just a few prints to large orders, most prints by Nations Photo Lab ship within 24 hours of order receipt, and with their convenient ordering system it couldn’t be easier to get your hands on your (newly printed) memories from the best day of your life.

See More: The Best Real Wedding Photos of 2015

Just look at those cheeks! That smile! Kim Kardashian West just gave us another glimpse of her totes adorbs son, Saint West, and we’re positively dying over his cuteness!

By now, we’ve seen a Kim Kardashian selfie from pretty much every angle one can possibly take a selfie. One coffee table book fully dedicated to the up-close and personal pics and several “break the Internet” photos later, we might be even — dare we say — a later fatigued by Kim K’s trademark portraits.

But despite how often the Keeping Up with the Kardashians star snaps those shots, the woman has certainly been less than generous with photos of her seven-month-old son Saint West. Now those are pics we’d never tire of seeing! And luckily for us, Kardashian just shared another rare peek at her beautiful baby’s big brown eyes and silly smile — this time in the form for a too-cute video recently posted to her Snapchat story!

Now that’s the smile who can melt the heart of even the biggest Kardashian hater! In the short and sweet video (see below) released yesterday on Kardashian’s Snapchat, Saint West can be seen grinning and giggling in his carriage, wearing white shorts, a bib, and no shoes. (Where are his Yeezys, mom?!) Looking quite look his dad, Kanye West, Saint stares into the camera with his big brown eyes and promptly turns us into a puddle of love-struck goo. How about filling your Instagram with him, Kim? This little guy is a social media star in the making! And his camera-ready smile isn’t even this little guy’s latest mega milestone.

“He said ‘dada’ today. Three times,” Kardashian gushed to E! News just last week. “I was like, ‘What?’ It was so exciting. I just really wanted him to say ‘mama’ first. But you know, he’s daddy’s boy.” Can’t wait till this one starts giving KWUTK interviews, right? Us either.

A video posted by Kim Kardashian Snapchats (@kimksnapchats) on Jul 27, 2016 at 11:44am PDT

We’ve only seen a handful of other pics of the newest member of the Kardashian clan since he was first born back in December of 2015. Two months after arriving into the world, Saint made his social media debut to mark what would have been Robert Kardashian’s — Saint’s late grandfather — 72nd birthday. And just last month, Kardashian released another glimpse of those adorbs chubby cheeks, as she shared a pic of her little one on her Instagram page.

Does this mean we can expect more photos of this tiny tot sometime soon? Hopefully! That is of course if his mom doesn’t get distracted first…

See More: TBT: A Look Back at ALL of the Kardashian Weddings, in Photos

For every two fitness truths, there’s a lie, and sometimes it’s hard to determine which is which. (Especially when it’s something many of us have just assumed for as long as we can remember.) So, now presenting: Mythbusters, Fitness Edition. Letting go of these 12 fitness misconceptions will help you get better, faster, stronger, and more powerful. Flex on friend, flex on.

Myth #1: Strength training will make you bulk up.
Truth: It’s pretty hard for women to bulk up from a normal strength-training routine because they don’t have as much testosterone as men (the difference in this hormone level makes men more prone to bulking up). In fact, if weight loss is your goal, strength training can actually help you lean out, but you have to keep your nutrition in check, too. “Muscle is metabolically active,” explains Adam Rosante, C.S.C.S., author of The 30-Second Body. Simply maintaining lean muscle mass requires higher energy, he explains. “So, the more lean muscle you have, the more calories your body will burn at rest.” #Science.

Myth #2: You can focus on losing fat from certain body parts.
Truth: Spot-training is not a thing. “Fat cells are distributed across your entire body,” says Rosante. “If you want to lose fat from a specific spot, you need to lose overall body fat.” High-intensity interval training can work wonders—after an intense workout, your body needs to take in oxygen at a higher rate to help it return to its natural resting state. This process requires the body to work harder, burning more calories in the process. Incorporating strength training can help you hit your goals too, since having more lean muscle will help your body burn more calories at rest. (Psst—here are 10 workouts that are insanely effective for weight loss.)

Myth #3: Doing lots of cardio is the best way to lose weight.
Truth: If your goal is weight loss, logging endless miles on the treadmill isn’t always the best approach. Yes, traditional cardio workouts will help create a day-to-day calorie deficit (in addition to a healthy diet), which is essential for losing weight. But in the long-term, since having more lean muscle mass helps your body burn more calories at rest, you’ll be adding to this deficit without doing a thing. A combination of both high-intensity cardio and strength training is a good idea. And don’t forget, when it comes to weight loss, having a smart nutrition plan is key.

Myth #4: Not feeling sore means you didn’t get a good workout.
Truth: While soreness and workout intensity are sometimes connected, how tired your muscles feel isn’t always a good indicator of a solid sweat session. “Being sore doesn’t necessarily mean it was a great workout—it just means that a significant amount of stress was applied to the tissue,” says exercise physiologist and trainer Pete McCall, M.S., C.S.C.S., host of the All About Fitness podcast. “You can have a great workout and not be sore the next day,” he says. Proper recovery will help prevent achy muscles. “Refuel within the first 30 to 45 minutes post-exercise, stay hydrated, and get enough sleep—all of these things can help boost recovery and minimize soreness.”

Myth #5: You should give 100 percent effort during every workout.
Truth: Sort of. You should try your best to stay focused, be present, and give 100 percent during every workout. But not every gym session should require a balls-to-the-wall level of intensity. And if you are sore everyday, that may be a sign that you’re going too hard. “It’s not a good idea to exercise at too high of an intensity too frequently—it limits recovery and can lead to overtraining,” says McCall. Ideally, to avoid putting too much stress on your body, you should only be going extra hard two to three times per week.

Myth #6: Strength training means using machines and heavy weights.
Truth: Strength training means using resistance to work your muscles—and that resistance doesn’t necessarily have to come from a machine or a heavy weight. (Hello, killer bodyweight exercises!) Aside from your own bodyweight, you can also use tools like kettlebells, medicine balls, and resistance bands to add resistance. None of that around? Here are 13 incredible bodyweight moves you can do at home.

See More: After Running For 15 Years, I Made This Change and Finally Lost My Belly

Myth #7: Sweating a ton means you worked your ass off.
Truth: Not necessarily. “You sweat because your core temperature increases,” explains exercise physiologist Tracy Hafen, founder of Affirmative Fitness. Yes, your muscles create heat when you exercise so a tough workout will increase your internal temp, she explains, but it also has to do with the temperature you’re working out in. “For example, you’re not going to sweat as much in 40-degree weather as you would in 80-degree weather,” Hafen explains.

The humidity in the air also plays a role. “It’s not sweating that cools you off, it’s the evaporation [of sweat]. You’ll feel like you’re sweating more when it’s humid because sweat can’t evaporate.” (This is also a reason to be careful exercising in hot, humid climates, because your body temperature will keep increasing.)

Myth #8: Crunches are a great exercise for your abs.
Truth: Meh. Crunches probably aren’t going to hurt your core strength, but they’re not the most efficient exercise you can do to strengthen your midsection. “Your ab muscles are designed to work most effectively when you’re standing upright,” says McCall. Of course, there are plenty of great abs exercises that aren’t completely upright (for example, this perfect plank), but these four standing abs moves will set your whole core on fire.

Myth #9: You have to do at least 20 minutes of cardio to make it worth your while.
Truth: You can get an amazing cardio workout in less time by utilizing high-intensity interval training. “High-intensity cardio challenges the respiratory system to work efficiently to deliver oxygen to working muscles,” says McCall. “If the system is stressed hard enough, it doesn’t require a lengthy workout for results.” Plus, high-intensity training creates an afterburn effect, meaning you continue burning calories after you’re done. One approach is Tabata, or 20 seconds of hard work, 10 seconds of rest for eight rounds total, which adds up to a four-minute routine. Here’s what you need to know about Tabata.

See More: 12 Surprising Tricks To Make Your Workouts More Effective

Myth #10: You need to stretch before a workout.
Truth: While it’s true that you shouldn’t just jump right into a workout, dynamic warm-ups are where it’s at—you can save those static stretches for afterwards. “Your pre-workout goal should be to improve mobility and elasticity in the muscles,” says Rosante. This is best done with foam rolling and a dynamic warm-up, where you keep your body moving (instead of holding stretches still). This preps your body for work and helps increase your range of motion, which means you can get deeper into exercises (and strengthen more of those ~muscles~). Try this five-minute warm-up, or the warm-up section from this 30-minute workout.

Myth #11: Yoga isn’t a “real” workout.
Truth: “People who write off yoga probably have an image of yoga as series of gentle stretches—they clearly haven’t taken a tough yoga class,” says Rosante. “The first time I took one was at Jivamukti Yoga Center, and was a radically humbling experience. It’s been one of the best additions to my routine, both for my body and mind.” While there are some blissfully relaxing yoga classes out there, tougher types (like Bikram and power Vinyasa yoga) can definitely leave you sweaty, sore, and satisfied. Can’t make it to class? Here’s a yoga-flow sequence for stronger abs you can do at home.

Myth #12: You should work out every day.
Truth: Definitely not true—hallelujah! When you work out, you’re breaking down muscle fibers so they can rebuild stronger. However, to do this, you need to give your body time to recover from working out. Aim for one to two days per week of active recovery rest days—that means doing something that doesn’t put stress on your body, like gentle stretching or a walk. So, you’re definitely off the hook for that seven-days-a-week workout plan.

See More: Why We Reach Weight-Loss Plateaus—And How To Get Past Them

This article originally appeared on SELF.