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6 Common Beginner Running Mistakes and How to Avoid Them

By Maire,

Girl Runner Rain

How difficult can running be? You just need to put on running shoes, clothes and then hit the road. But this seemingly simple exercise is more complicated than most people realize.

In fact, most beginners make mistakes that hinder them from seeing results or wanting to pursue the sport long-term—they only end up with injuries and frustrations. Today we’ll look into common running mistakes and how you can avoid them.  More

Tips for Running With Your Pet

By Maire,

With the weather cooling down for fall, there’s never been a better time to try out a new outdoor workout, like running outside! If you need a companion to keep you accountable, look no further than fido. With the right preparation and gear, dogs can make great running partners, not to mention it will benefit you both! If you’re both new to the sport, here are our tips to getting started.  More

3 Ways to Boost Your Health This Fall

By Maire,

Boost Health This Fall

A Fall Wellness Routine To Boost Your Health

by: Dolores Baretta

The leaves are blowing in the wind. The sun is setting earlier, and the air has a certain crispness to it. The yang, or hot energy of summer has started to wane, and fall is in the air!

Fall is an important transitional time from summer, the most yang time of the year, to the densest yin season of winter. Everything starts to slow down and turn inward and descend. Nature is consolidating and disintegrating, returning to the soil so as to nourish the earth and allow it time to become fertile again. The yang energy of summer still hangs in the wind, though, as the harvest begins.  More

Fit Radio Success Story – Meet Jennifer T.

By Maire,

Fit Radio Success Story

Meet Jennifer T.

Fit Radio is EXACTLY what I have been looking for. I love that I have the ability to let the app detect my pace for my “jogging” days and generate my BPM target rate to help me maintain my pace on “running” days. The controls are really intuitive and easy to set up by target pace and genre.

Fit Radio Success Story
I saw a Facebook Ad for Fit Radio. I just completed a great 10K race, but I was frustrated with the playlists I had cobbled together on Apple Music. Not being a big Trance or EDM music fan, I wasn’t crazy about the few 170 BPM running albums I found in my search either. In the past, I tried a couple different music apps that claimed to work with my playlists and music library, but they didn’t sync correctly with my Apple Music subscription and they didn’t offer their own mixes.

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The ad for Fit Radio popped up in my feed and I figured, “It’s worth a shot,” but I never expected to be “wowed” by it. I’m so glad I clicked! The different genres make it so easy to quickly choose music that fits my mood. Being able to choose mixes based on my BPM helps me keep a steady running pace. I love the integrated timing, distance, and cadence features too. (Which also save me from draining battery life by opening other fitness apps.) I have a feeling my next races will have much better soundtracks!

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5 Ways to Hit the Fitness Reset Button This Fall

By Maire,

Fall Running

We’re more than halfway through 2016. How are your New Year’s resolutions shaping up? It’s never too late to re-start, and Fall is a perfect time. With school and a new season starting, it’s a great time to get your fitness goals back on track. Here are our tips for kick-starting a fresh fitness routine.

Fall Fitness Tips

Revisit Your Goals & What Didn’t Work Last Time

The best way to pave the way for success is to identify what bumps derailed you last time. Why were you unable to keep your last fitness goal? Was it too large? Did you not equip yourself with the tools you needed to succeed? Figure out what didn’t work last time and what you can do to right it moving forward. If your goal is to eat healthier, maybe you need to do a better job of pre-planning meals.

Fall Superfoods

Try New Tactics

Sometimes the approach is the reason for failure. For example, if your goal was to work out more often and you didn’t, were you setting unrealistic expectations? Were you approaching the goal the wrong way? If you want to exercise more and don’t like running, don’t try to become a marathon runner overnight. Try out different workouts to get your heart pumping, it just matters that you’re moving! (No matter the workout, find your perfect playlist on Fit Radio to set you up for success.)

Find a Partner

Were you trying to go at your fitness goals alone in January? Goals are much easier to attain in a group. Grab a workout buddy and hold each other accountable– you’ll be surprised at how much more driven you can become when you’re working as a team!

_main_partner

Respect the Process

Many people quit on their fitness goals because they don’t see results fast enough. It’s important to fall in love with the process and not perfection. Remember, reaching goals is more about the journey than the destination! If you learn to respect and enjoy the process and small wins, you’ll be more successful in the long-run.

Get Outside

As the weather changes, explore opportunities to change your workout too. Get outside and enjoy the crisp air on your next run or if your gym makes a change to its schedule seasonally, try taking your go-to workout class at a new time.

Fall Running

A new season is a great time to start a new fitness routine and hopefully, these ideas will help you get motivated to do just that. Embrace the change in seasons, weather, and your health habits. Soon enough, you’ll become healthier and happier for the new season ahead.

 

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.

The Ultimate Guide to 10 Different Types of Yoga

By Maire,

How to find the best class for you.

by Jake Panasevich

When I first started yoga, I wanted a fast-paced, physical and sweaty flow class. After a few months, I tried other styles, but they were hit or miss. In one class I ended up in, for example, the teacher talked about philosophy and led us in chants for nearly half the time. I was confused, bored and in pain from sitting cross-legged. If that had been my first experience with yoga, I’m not sure I would have continued.

If you are looking to get into a yoga routine this fall, choosing from all the different styles can be overwhelming. Studios offer more variations of yoga than ever before, but don’t let all the trends and gimmicky classes distract you. Be clear about what your goals are before you choose your path. Once you know what you want, choose a program that fits you best. Here’s how:

Yoga for the Athlete

  • Flow: If you want to get in shape and tone up without bulking up, an exercise-heavy flow class is a good choice. When I first started yoga, I lost 40 pounds practicing heated power yoga or hot Vinyasa. These classes include plenty of lunges, core work and pushups, which are effective movements to build strength and burn calories fast. The temperature of a power yoga class is around 90 degrees, and you move very quickly through the poses. It is very fitting for those who want to sweat more and talk less about alignment and philosophy.
  • Fusion: Classes that blend yoga and exercise are popping up everywhere. CorePower Yoga, for instance, is a newer, popular branch of the standard power yoga class. CorePower offers heated flow classes as well as yoga with resistance and weights. The weights will help increase the intensity and help you get a more chiseled physique. However, the stakes are much higher if you misalign. Another fusion of fitness and yoga combines yoga and barre, which involves a workout using a ballet barre. All of these options are focused on physicality and moving quickly to get a workout.
  • Vinyasa: “Vinyasa” can mean many different things – so much so that it is difficult to tell exactly what you are signing up for when you attend a class. However, most Vinyasa classes move briskly in cadence with your breath. These classes are not heated, but that doesn’t mean you won’t get a good workout. While Vinyasa is fun and moving fluidly can be beneficial, these classes are not the best choice if you have an injury or joint pain.
  • Bikram: Bikram yoga is also a very intense method that builds focus. It is a very different physical challenge than Vinyasa. The yoga studio is heated to a sweltering 104 degrees and it is humidified to 40 percent so you break a sweat almost immediately. In Bikram, you practice 26 postures in 90 minutes, and hold the poses for a set amount of time. Bikram teachers repeat the same script each class, and it is the same sequence every time. If you enjoy the intensity of the heat and thrive with consistency, you will excel with Bikram yoga. If you enjoy variety, you should consider a different class.

Yoga for the Engineer

  • Alignment: If you have injuries or tend to be more tight and strong than flexible, an alignment-based class like align and flow, Iyengar or alignment-based Hatha is a good fit. The classes focus on subtleties where you learn by intellectualizing the biomechanical components of the practice. At some point, whether it is from getting hurt or just longing for more depth and knowledge about yoga and the poses, most people eventually seek out a slower, more thought-out, mechanical practice. Each class focuses on key alignment principles that provide insight on how to progress, and they are normally organized around a peak pose or a general focus. Additionally, alignment-based classes are great for beginners. You will move more methodically through poses and hold them longer than in a flow class. Pausing in a posture allows for more depth in a pose. This will provide a completely different challenge than moving at a quick pace.

Yoga for the Poet or Mystic

Yin and restorative yoga are perfect for those who love being still and who just need to stretch, restore and relax. In these classes, you will hold just a couple of positions for long periods of time. Exercise is involved in either style. Sequences are slow-moving and you use props to set up poses in a way that you can hold them for five to 10 minutes and attune them to your breath. If you are already on a grueling workout regimen, this type of yoga is a nice way to recover. By finding stillness in the poses, it becomes more of a meditative practice.

  • Restorative: Restorative is focused on alignment and positioning your body in a way that engages your muscles to protect your joints. This often requires props or using the support of the wall. For example, you may be asked to lie on your back with your legs up the wall for five minutes. This pose encourages students to attune to their breath and body.
  • Yin: Yin is slightly different from restorative yoga in the way instructors teach the poses. In this style class, you settle into the poses and stretch. There is less emphasis on engaging your muscles and, instead, you relax into each position.

Yoga for the Light-Hearted

If you are just looking to try something new and to not take yourself too seriously, there a couple options that are very playful and can be fun to try with a partner:

  • Aerial: If you’re feeling adventurous, you might try this style, in which the teacher helps you move through yoga poses while you are suspended in midair. I recommend trying a beginner’s class first and be willing to laugh at yourself when you fall and enjoy the anti-gravity effect.
  • Acro: Acro yoga normally involves coordination and time to build strength and to learn how to spot your partner. Usually, it takes some time for students to build self-awareness in their own bodies before trying these classes.
  • Partner: Practicing with a friend is helpful to go deeper into your poses. Events are also a fun way to make friends and try a class with a twist. Workshops range from music-themed classes – think metal music paired with Vinyasa – to yoga followed by beer tasting.

 

Find your flow and check out the latest Fit Radio Yoga mixes on our Yoga Station!

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.