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The Gender Neutral Way to Work Out

By Maire,

Walk into your average sweatbox and it’s a safe bet that you’ll see guys grunting in the free weights area whilst girls hog the cardio machines. It’s partly because they have diverging goals, but it’s also socialization. Hence the advent of pink kettlebells and “broga”: we’re so conditioned to what athletic pursuits are considered suitable for our respective gender that we rarely think to question them.

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5 Stretches You Should Do Every Morning

By Maire,

Many of us spend our nighttime hours flailing from side to side, flipping from stomach to back, yanking covers, doubling flat pillows, putting on socks, taking socks off, etcetera, etcetera. So it shouldn’t be all that surprising that we wake up feeling a little bit…discombobulated. And even those of us who sleep peacefully need a good stretch after 7 to 9 hours of zzzs—all that time on your back is bound to make you feel a little creaky. Here, a 5-minute stretching routine that will start your day off right.

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7 Invisible Ways Exercise Improves Your Life

By Maire,

Glance around the gym, and you’ll probably see lots of people who are exercising in an attempt to shed pounds, tone muscle and look better. But numerous research studies have uncovered many other benefits to exercise — ones that aren’t necessarily visible from the outside. Here, some of the awesome ways exercise can benefit your mind, body and soul.

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6 Signs You’re Not Eating Enough Protein

By Maire,

low protein symptoms

Our bodies need protein for pretty much everything. It’s the building block of all the cells in our bodies—skin, muscles, bones, cartilage, hair, you name it. Eating enough of it every day is essential for our bodies to repair damaged cells and to create new ones. When you get too little protein, over time, it can impact every aspect of your health.

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Best Workout Songs of 2016

By Nora,

 

This year was full of high energy songs to motivate you in the gym. Our Music Director is here to bring you the top workout tracks of 2016 and where to find them on Fit Radio!

1) Rihanna Ft. Drake-Work

MIX by DJ Baby Yu

2) Skrillex Ft. Rick Ross-Purple Lamborghini

Mix by DJ Kerry Glass

3) Sia Ft. Kendrick Lamar- The Greatest

Mix by MIMO

4) Fat Joe & Remy Ma- All The Way Up (Feat. French Montana & Infrared)

MIX by DJ SCUFFS

5) Tujamo Ft. Inaya Day-Keep Pushin

MIX by DJ Steve Smooth

6) Fitz And The Tantrums-HandClap

MIX by DJ STEEL

7) Galantis-No Money

MIX by DJ Flash

8) Jax Jones Ft. Mike Dunn, MNEK- House Work

MIX by DJ Riki Rocket

9) Chance The Rapper- No Problem

MIX by DJ Spryte

10) Dua Lipa- Blow Your Mind (Mwah)

MIX by DJ Rolemodel

 

How to Stick to Your Fitness Goals this Winter

By Bianca M,

The holiday season is upon us! A time of cheer, family & friends, and gorging ourselves until we feel sick. Temperatures are dropping making you less likely to head outside for a walk or run, and relatives are visiting which can raise stress levels and increase your cravings. To top it all off, calorie-laden foods like cookies, pies, gravy, stuffing, green bean casserole – insert delicious fatty food here – are on the menu! And yet, we are expected to turn around on New Year’s Day, shove that winter weight into some spandex, and change everything? Fat chance – no pun intended.  We all have goals this time of year, set yourself up for success this winter with these 3 simple tips: More

20 Awesome Indoor Workouts to Try This Winter

By Maire,

Winter Indoor Workouts

You’re not imagining it. Winter is coming. Now, there’s no daylight when your alarm clock goes off, you will log more miles than you’d like to count on the “dreadmill”, and — duh — it’s getting really cold out there. We’ve rounded up our favorite calorie-busting workouts that can be done indoors to get through these long weeks of winter. And who knows — you might even find a workout you’ll want to do all year long.

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6 Reasons You Should Workout With A Partner

By Maire,

Here’s why hitting the gym with a workout partner is a good idea.

1. YOU’LL BE MORE MOTIVATED.

Don’t feel like working out after work? It’s one thing to cancel plans with yourself—it’s another to cancel on a friend or partner who’s counting on you. “No one wants to be Debbie Downer by bailing and letting down your friend,” says Steve Stonehouse, personal training manager at Crunch in New YorkCity. You’re much more likely to meet your friend for a planned workout session at 6 p.m. compared to tentative plans you made with yourself for, say, sometime after lunch.

“After three or four weeks, once you’re in the habit, you won’t even think about canceling on your friend,” adds Stonehouse. (But if your main man keeps bailing on you, then you might be better off picking a new gym partner.)

2. YOUR WORKOUTS CAN BE MORE FUN.

News flash: The treadmill and the bench press aren’t the most exciting ways to pass the time. With a partner, though, you can get your heart racing with some one-on-one basketball, racquetball, or even just a partner workout like the ones in our three-day program for training partners.

Workout Partner

 

“You can also take turns leading new exercises and switching up the routine,” suggests Stonehouse. Maybe you know a brutal leg lunge that you used to do on your own? Teach it to your buddy one day, and the next, let him teach you something new. “Your body adapts and becomes efficient at moves that you’ve done again and again,” says Stonehouse. “The more you change up your workout, the better your body is going to respond.”

3. YOU’LL WORK OUT HARDER.

“Whenever you’re working out with someone else, the intensity is always going to be greater than when you’re alone,” points out Stonehouse. (You don’t want to be the wimp who can’t keep up with a seven-minutes mile.) One key tip when picking your partner: Your athletic abilities should be in the same ballpark. A more seasoned gym-goer won’t get as much out of working out with a newbie, while a beginner can find it frustrating if he’s only doing a third of what his partner can do.

“If you’re on the same level, you can push each other,” Stonehouse says. Odds are, you’ll both want to quit around the same time but you’ll go a little longer if your friend is still at it.

4. YOU’LL FINALLY BE ABLE TO AFFORD A PERSONAL TRAINER.

Sharing a cheeseburger is cheaper than buying one yourself (and fewer calories). The same math applies when it comes to a personal trainer. At Crunch, for example, a one-on-one session costs about $85, but a partner training session runs around $50 per person. “One-on-one training is still the bulk of my day, but I’m seeing more and more partner training for financial reasons alone,” says Stonehouse.

5. YOU’LL ALWAYS HAVE A SPOTTER.

Never again will you have to approach a random meathead and ask him to spot you. Never again will you have to count your own reps.

It’ll also save you from forced reps: “Let’s say you’re on the bench press and you want to stop at 10 because you’re not sure you can make it to 11,” Stonehouse says. “If you have a spotter, you don’t have to worry as much. You’re more likely to power through the 11th, 12th, and 13th reps—and each of those little lifts will add up and make a difference.” Use your spotter to keep an eye on your form as you work, too.

6. YOUR FRIENDS WILL BE THINNER.

Before you judge us, we’re not being totally shallow here—having thin friends is for your own good. Researchers at Harvard University found that you can “catch” obesity (along with smoking habits and happiness) because it spreads like an infectious disease. The experts found that a person’s risk of becoming obese rises by two percent for every five obese social contacts they have.

Fortunately, the reverse is true, too. Overweight people tend to lose more weight if they spend time with their fit friends—and the more time they spend together, the more weight they lose, according to a 2016 study published in the journal Obesity. “If you’re surrounded by people who are active and eat well, there’s a good chance you’re going to do the same,” Stonehouse says.

15 Best Superfoods for Fall

By Maire,

Fall Superfoods

These amazing seasonal foods are the perfect excuse to visit your local farmers market.

Fall superfoods

The weather is getting cooler, but your produce choices are heating up.

These amazing superfoods are either hitting their peak in the garden or can easily be found in your local farmers market or grocery store.

They’re the perfect excuse to get cooking on cool nights!

 

Apples

Sweet or tart, apples are satisfying eaten raw or baked into a delicious dish. Just be sure to eat the skin—it contains hearty-healthy flavonoids. Health benefits include:

• Full of antioxidants
• 4 grams of dietary fiber per serving

Harvest season: August-November

Brussels sprouts

Made the correct way, these veggies taste divine. They have a mild, somewhat bitter taste, so combine them with tangy or savory sauces, like balsamic vinegar. Health benefits include:

• 1/2 cup contains more than your DRI of vitamin K
• Very good source of folate
• Good source of iron

Harvest season: September–March

Parsnips

Though these veggies may resemble carrots, they have a lighter color and sweeter, almost nutty flavor. Use them to flavor rice and potatoes or puree them into soups and sauces. Health benefits include:

• Rich in potassium
• Good source of fiber

Harvest season: October–April

 

Pears

The sweet and juicy taste makes this fruit a crowd-pleaser. Cooking can really bring out their fabulous flavor, so try them baked or poached. Health benefits include:

• Good source of vitamin C and copper
• 4 grams of fiber per serving

Harvest season: August–February

Rutabaga

A cross between a turnip and a cabbage, rutabagas are a popular Swedish dish. To utilize their earthy flavor, add them to casseroles, puree them with turnips and carrots to make a sweet soup, or roast them with ginger, honey, or lemon. Health benefits include:

• Good source of fiber
• Good source of vitamin C

Harvest season: October–April

Cauliflower

The sweet, slightly nutty flavor of cauliflower is perfect for winter side dishes. It’s wonderful steamed, but it can also be blended to create a mashed potato-like texture or pureed into soup. Health benefits include:

• Compounds that may help to prevent cancer
• Phytonutrients may lower cholesterol” “Excellent source of vitamin C

Harvest season: September–June

Squash

Unlike summer squash, winter squash has a fine texture and a slightly sweet flavor. Because of its thick skin, it can be stored for months. It tastes best with other fall flavorings, like cinnamon and ginger. Health benefits include:

• Contains omega-3 fatty acids
• Excellent source of vitamin A

Harvest season: October–February

Pumpkin

A type of winter squash, pumpkin can be used for much more than jack-o’-lanterns. Its sweet taste and moist texture make it ideal for pies, cakes, and even pudding! Health benefits include:

• Rich in potassium
• More than 20% of your DRI of fiber
• Good source of B vitamins

Harvest season: October–February

 

Sweet potatoes

These veggies are for much more than Thanksgiving casseroles. More nutritionally dense than their white-potato counterparts, try roasting them—they’ll taste delicious, and you may maintain more vitamins than boiling. Health benefits include:

• Excellent source of vitamin A
• Good source of iron
• Anti-inflammatory benefits

Harvest season: September–December

Turnips

Tender and mild, these root vegetables are a great alternative to radishes and cabbage. To flavor these veggies, use fennel, bread crumbs, or even brown sugar. Turnip leaves, which taste like mustard leaves, are easy to cook and dense in nutrients. Health benefits include:

• The roots are a good source of vitamin C
• Turnip leaves are an excellent source of vitamins A, K, and folate

Harvest season: September–April

Continue here reading at Health.com.