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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. 

15 Former Couch Potatoes Share Best Tips For Getting In Shape

By Maire,

15 Former Couch Potatoes Share Their Best Tips For Getting In Shape –  – BuzzFeed

So you want to eat healthier and get in shape? That’s great! Learn from some people who’ve definitely been there.

Getting into shape and living a healthier lifestyle can be seriously daunting.

That’s why BuzzFeed Life reached out to people who’ve been there to ask them to share their advice. For one guy, that meant learning a way to trick himself into using the spin bike more often. For another woman, that meant transforming her eating and fitness habits, losing over 150 pounds, and getting her diabetes and blood pressure under control.

Whether you’re looking to make a big change in your life or a few small ones, you can probably use some of the tips these former couch potatoes shared. And if you’ve made a healthy living change in your own life, share it with everyone in the comments!

1. Make it easy for yourself to workout in the mornings.

“I never exercised. Very rarely. I knew I needed to because I needed the outlet for stress, and I wasn’t sleeping well. But I also didn’t want to exercise after work, because I’d always want to go out with friends, or come home and relax and just watch TV. So I knew I needed to try morning exercises if I was going to fit it into my day.

Here’s how I do it: When I get home from work I lay out my exercise clothes. I fill a bottle of water and put it in the fridge. I pack the outfit I’m going to wear to work the next day. I pack everything — makeup, shoes, outfit — have it all ready to go, and then set my alarm for the next morning. I do everything I need to do before I start to unwind. This forces me to just get up and do it, and not have to take the time to find everything or make excuses for why I can’t.”
—Cat Fuentes, 28

2. Master the art of portion control.

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“It hasn’t happened overnight, but in the past seven years or so I’ve lost over 70 pounds. I’m about to run in the New York City Marathon on Sunday — it’ll be my second marathon. Back 70 pounds ago, I never could’ve dreamed that.

Tricks for myself, in terms of weight loss: Portion control is huge when you’re trying to lose weight. I’ve never been someone who wants to cut something out completely, so I had to figure out a way to allow myself little indulgences. I still go to restaurants, but now I’m all about tapas-style dining, which allows me to try a little of everything. It’s something I’ve gotten myself into that allows me to eat better without sacrificing my lifestyle.

Another tip: I snack throughout the day to keep up my energy, so I keep healthy things by my desk. My trick is making sure the snacks are in reasonable portion sizes, so I’m not just mindlessly munching on them all day.”
—Emily Abbate, 26

Emily Abbate is an editor at Fitbie, where she writes about health and fitness. She’s also been actively training for the 2014 New York City Marathon, and has beendocumenting her progress in a video series on Fitbie.

3. Get enough sleep.

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“I had a breast reduction a couple months after I graduated high school, and then moved to Chicago to start college. Once I was out on my own, I had to learn to cook, which is typically healthier than dining out. And because of my class schedule, I had a lot of time on my hands to workout. Now that I no longer had HUGE BOOBS, working out was easier/more fun.

My number one tip for living healthier is to get enough sleep every night. You cannot eat healthy or stay motivated if you’re really tired. Sleep is legitimately the basis of all my healthy decisions. I just set a bedtime and stuck to it. Also, setting the alarm on your phone is really good for creating a new bedtime routine. Like if you need to be in bed sleeping at 11 p.m., set an alarm for 10:15 to remind you to like… stop checking Facebook and go wash your face. And sort of related: Unplug before bed. I put my phone in airplane mode to sleep better.”
—Rachel Miller, 29

4. Don’t aim for perfection.

“In 2007 I lost about 80 pounds, and then in 2012 gained most of it back. I wanted to get back in shape, so I decided to try running every day. And I was maybe running half a mile, maybe a mile at the most — I wasn’t good at it. I gave up about three times, saying, “It’s not working out, I’m not good at it,” and just went back to doing nothing.

I had a friend who lost 100 pounds running. And she helped to hold me accountable to get in shape. She would send me texts and Facebook messages saying, “You don’t have to be good at working out, you just have to do it.” That became my motto. Every time I didn’t want to get up: “You don’t have to be good at working out, you just have to do it.” So I started running every day.

I run probably three times a week now, I go to a simulated surfboard class three to four times a week, and I swim three to four times a week. And I’m so happy I do — I feel great.”
—Laura Prescott, 30

5. Find a workout you love — that way it doesn’t feel like a chore, and it’s something you’re excited to do.

“I was never active or in shape… at all. I had years of failed attempts at fitness that mostly included running on the treadmill and failing at the gym. After a doctor ordered me to quit drinking, I needed an outlet to keep me sober. I looked into hip-hop dancing but felt out of place and hated it.

I used to pass a Krav Maga school every day on the way to work. One day, I stopped in for a trial class and signed up for membership that day. Feeling empowered and excited, I went four times a week. I was hooked. Not long after I started, they invited me to join the instructor program. After weeks of grueling training, I completed it — an accomplishment my 220 pounds, 20-year-old self would never have imagined.”
—Ben Ronne, 34

6. Try to do some form of exercise for 30 minutes (or three miles) every day.

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“I suffer from body dysmorphia, and consequently I really abused my body like crazy. Whether it was overeating, eating the wrong things, or eating to stuff my emotions down. I was also drinking a lot. Those habits didn’t go away when I became a trainer, and I felt like a humongous hypocrite. As time went on, I realized that I had a responsibility to my clients to walk the walk and talk the talk. I needed to make changes.

My big tip is consistency is key to getting in shape. The rule I set for myself (and that I set for my clients) is Thirty by Three: 30 minutes a day of some sort of exercise, whether that’s walking for 30 minutes, or five exercises that last about five minutes each with some breaks in between. OR you do three miles of something — three miles on a treadmill, elliptical, hiking. Sometimes an hour feels like just way too much, but 30 minutes always feels attainable.

For the past eight years, since I began focusing on my health, I’ve remained consistent — my body has stayed the same weight, I’m healthy, I’m a normal weight, I’m fit, and I’ve maintained it, and that’s what matters to me.”
—Kit Rich, 31

Kit Rich, an NASM certified personal trainer, is a Los Angeles-based celebrity pilates trainer. She’s been featured in Vogue, SHAPE, SELF, Women’s Health, Real Simple, US Weekly, and Pilates Style. She’s also made appearances on Access Hollywood, Access Hollywood LIVE!, E! News, E!Online, EXTRA, and The Today Show. She blogs regularly for Beautylish.com.

Click here to continue reading the rest of the article.

A Beginner’s Guide to Getting in Shape

By Maire,

A Beginner’s Guide to Getting in Shape – by Steve – NerdFitness.com

You woke up today and looked in the mirror.

And you said to yourself, “Gosh darnit (or #$^@  $#@$@%), I’m going to get in shape!”

Just one problem – you don’t quite know HOW.

It’s okay; we’ve all been there.   This might be the first, tenth, or the fiftieth time you’ve tried to lose weight and get healthy.  Sure, things didn’t work last time, or the time before that, or even the time before that…”but things are going to be different THIS time,” right?

So you hop on the internet, search “how to lose weight,” and see 7.8 billion websites that promise you fast results with minimal effort.  You get overwhelmed, intimidated, and then go back to playing Modern Warfare 3 or Hello Kitty 2: Island Adventure.

Somehow, you stumbled across Nerd Fitness…which means there is hope for you yet 🙂

By the end of this article, you’re going to know exactly how to get in shape.

Get your act together

First and foremost, if you suck at life…it’s time to stop.

I know it.  You know it.  Even your mom knows it (she called me).

So let’s get started.  Think back to the last time(s) you tried to get in shape and lose weight.  How successful were you?  What made you fall off the wagon?  Congratulations, you already know what “get in shape” method doesn’t work for you.

They say the definition of insanity is doing the same thing over and over again and expecting different results.  Unless you’re insane, don’t try to get in shape the same way you did last time…it’ AIN’T gonna work!  If you counted calories, ran on a treadmill, did kickboxing, tried starving yourself, or whatever, and you’re not happy with the results, it’s time to try something new.

May I recommend the Nerd Fitness method of success: the Triforce of Winning!  Well, I just came up with that title, but now that’s what I’ll call it henceforth.  If you want to succeed at changing your life, you need three things:

  • Education: know HOW to get in shape
  • Inspiration: know WHY you’re getting in shape
  • Support: having others help you along the way to get in shape

If you can successfully combine these three crucial pieces, then you’lldefeat Ganon and save Hyrule have a fightin’ chance at getting in the best damn shape of your life.

Education

1) If you made some New Year’s Resolutions for 2012, make sure they don’t suck.  Be incredibly specific with your goals so that you can actively plan what steps are needed to achieve those goals.  Alternatively, if you somebody that NEVER succeeds at your goals, instead try making a new habit every 30 days…put the focus on the habit and not the goal.

Whichever method you decide, it’s important to be deliberate in your actions:

  • If you are setting goals – be SUPER SPECIFIC, write them down, and plan them out.
  • If you are making new habits – add them to your calendar, set phone alarms or alerts, and do them EVERY DAY.
  • Understand that Rome wasn’t built in a day, and Optimus Prime didn’t transform in one move.  This is NOT a diet, or a quick fix, but a LIFESTYLE CHANGE.  Don’t expect overnight results, or abs in two weeks.  Slow, steady progress.

2) Identify your kryptonite.  If you tried to get in shape in the past and failed, it’s important to know WHY.  Did you get sick and give up after a few days?  Did you go on vacation and say “why bother?”  Maybe you just got bored?  If you sucked at getting in shape last time, educate yourself on the hurdles and kryptonite that made you suck, and work on either avoiding those pitfalls or develop methods to deal with them.

3) Clean up your diet.  Believe it or not, 80% of your success when it comes to getting healthy will depend on your diet – unless you are running marathons on a daily basis, you cannot outrun your fork, and you can’t out-train a bad diet.  I honestly cannot stress the importance of this enough.  Whether you want to count calories, cut out certain foods, or attempt a new diet all together, this is the most important step you can take:

Now, most people suck at eating better because they try to make TOO many changes at once, their stomach freaks out and they run back to their comfort foods.  My advice?  Pick one food change every few weeks, and stick with it.  Whether it’s eating less calories per day, drinking one less soda, eating more vegetables or cooking your own meal once a week…small changes can lead to big successes in the long run.

4) Find an activity that makes you happy, and do it all of the time.  Do you like to run?  Awesome, do that (just do it right).  Do you like to lift weights?  Awesome, make sure your workouts don’t suck.   Maybe you like yoga, or dodgeball, or Ultimate Frisbee, or rock climbing, or whatever!  If you tell me that “I don’t like to exercise,” then you just haven’t found the activity that makes you happy yet.

We’re genetically designed to be active.  If you don’t like to move, then it’s time to try new things until you find something that you DO like.  Sign up for a new class, join your company’s running club for a day, try out something in your basement or living room, just keep trying new stuff until you find something that you like.  And then do it as often as you can.

Remember, your diet is 80% of your success or failure.   Exercising regularly will help you build muscle, strengthen your heart, lose weight, increase your endurance, stamina, and/or flexibility.  On top of that, regular exercise keeps your mind thinking healthy, which in turn will keep your stomach thinking healthy, which will cause your mouth to want to continue eating healthy foods.  It’s the circle of life, sucka.

Now, if you want specific direction on weight lifting, weight loss, or running, I’ve offer a few premium resources on Nerd Fitness.  Yes, they cost money, but they work.  These guides have helped hundreds upon hundreds of NF readers transform their lives.  Each guide comes with specific workout plans depending on your fitness level, video demonstration of exercises, and more…they all come with 1-year, 100% money-back guarantees as well.

  • Rebel Fitness Guide: a fitness guide for beginners who want specific diet and exercise advice.
  • Rebel Strength Guide: a guide for people looking to build strength and muscle, either bulking up or slimming down
  • Rebel Running Guide: a guide for new runners who want to have fun while AVOIDING INJURY

If you want to buy more than one guide, email me atSteve@NerdFitness.com for combo pricing.

If you’re more of a do-it-yourself kind of person, you can build your own workout, or get started with a free resource like my Angry Birds workout.  The important thing is to GET STARTED, and then try to get better each time.

5) Put it all together:  These are the steps you can take today:

  • Determine your goals or habits you want to establish.  Write them down and hang them up.
  • Determine why you sucked in the past and how you can avoid it in the future.
  • Start cleaning up your diet in whatever method works best for you.
  • Pick an activity that makes you happy, and do it.  A lot.

Inspiration

WHY do you want to get in shape?  What is your reason for wanting to do so? Do you want to get in shape to…

  • Impress a cute coworker?
  • Win a weight loss competition at work?
  • Eventually play with your newborn son?
  • Grow old with your significant other?
  • Prove everybody wrong who said “you can’t do it?”

Have a freaking reason, friend!  Write it down, hang it up in your bedroom, have a calendar alert pop up every day, whatever.  But keep that reason for wanting a better life at the front of your mind at all times.

Many people get inspired by reading success stories of folks like them.

Lucky for you, Fit Radio has plenty of them on our blog.

Support

Last but not least, you need support.

Yes, I understand its kind of fun to be an army of one: the lone ranger trying to succeed against insurmountable odds….but it’s not necessary.

Once you decide to get in shape, want to know the best way to guarantee success?  Make it public.  Tell all of your friends, start a blog, and/or inform your co-workers and ask them to keep you accountable!  Unless you like being called a quitter, you’ll probably think twice about skipping out on your workouts.

Maybe your word isn’t your bond, and you need a different kind of motivation and support to succeed.  Try money.  My buddy Saint said he would pay his friends $500 if he didn’t get in absolutely incredible shape for his wedding six months down the road.  Saint didn’t have $500 to lose, so he decided instead to just get in great shape…and it worked.

Build your own Jedi Council – find people who are stronger than you and work out with them, or faster than you and run with them, or more educated than you and ask them questions.  These are people that you can turn to when you need advice or help.  If you don’t know anybody in real life, keep reading…

Find a workout buddy!  There are going to be days when you want to sleep in and skip your workout.  There will be afternoons following a crappy day of work where all you want to do is play Halo.  Find somebody who’s at a similar level of fitness as you, and work out with them!  He/she will push you on days when you’re dragging, and vice versa.  You can inspire and support each other, feed off of each other’s success, and offer up tough love when the complaining gets too much (and yes, there will be complaining).

 

Read more about how Fit Radio, the number 1 fitness music app, is designed to help keep you motivated and reach your fitness goals here.

Event Recap: Imagine Music Festival + Fit Radio Festival Mixes

By Maire,

During the last weekend of August, the Fit Radio Team made their way to Imagine Music Festival at Atlanta Motor Speedway just south of Atlanta, GA. Previously held within the metro area, This was the Imagine Music Festival’s first year expanding to a much larger venue. Because of this, it allowed for massive stage production, a more extensive lineup of performers, more event days, and the addition of a camping ground rounded off the iconic music festival experience. The Imagine Music Festival went off with a bang, featuring top-tier EDM acts including: Adventure Club, Benny Benassi, Steve Angello, Dillon Francis, and more. Several of Fit Radio’s own DJ residents were also in attendance throwing down awesome sets from Progressive Trance to Drum N Bass.

Our Music Director Nora was able to cover several sets from the weekend and here are her top picks (although extremely hard to choose!) and where to find these artists on Fit Radio for your workout music needs!

 

DILLON FRANCIS

Dillon Francis headlined Imagine’s Main Stage, Oceania, with a hard-hitting set of heavy electro matched with his unique moombahton sound. His music is fitting for cardio or stair climber workouts where you need a slow but hard-hitting beat.

Check out DJ Rolemodel’s mix featuring a few of Dillon Francis’s hits here.

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Photo Credit http://www.alexgperez.com/

aLIVE Coverage

SNAILS

This Montreal-based producer started the first night of Imagine off right with a heavy set of dubstep, hip hop, and even some heavy metal samples that shook the main stage. His sound is sure to motivate any heavy workouts or weightlifting sessions.

Check out Imagine Music Festival’s trap mix featuring Snail’s set and similar bass artists on Fit Radio.

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Photo Credit http://www.alexgperez.com/

aLIVE Coverage

ARTY

This Russian-based producer rocked the Disco Inferno stage on the last night of Imagine, bringing high-energy house music and uplifting trance. His music is ideal for any workouts at a 130 BPM pace including elliptical, cardio, and even running!

Check out this Fit Radio mix by DJ Oskar Koch featuring some of Arty’s greatest uplifting tracks.

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Photo Credit: Proxy Matter http://proxymatter.com/

RELIQUARY

Fit Radio’s own DJ Reliquary threw down a progressive and uplifting Trance set at the Atlantis stage. His mixes are ideal for anyone looking for motivating dance music at 130-135 BPM.

Listen to one of our favorite Fit Radio mixes here.

HIGH KALLIBER

What made Imagine Music festival especially unique was the addition of a full Drum N Bass stage on the last day of the festival. Fit Radio’s High Kalliber performed on the stage in the early evening and didn’t hesitate to drop the heaviest DnB beats to get the crowd prepared for the later acts to come! Drum N Bass is great for faster BPM workouts (170-180 BPM range) such as sprinting.

Listen to her Fit Radio Drum N Bass mix here.

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The Imagine Music Festival has already released their customer appreciation tickets! You can grab them here!

The Fit Radio Festival station will continue to feature the best EDM mixes for your workout music needs. Stay tuned!

10 Reasons Exercising on Vacation is Worth it

By Maire,

With the last days of summer upon us and the holiday season rapidly approaching, we want to know: Do I really have to workout when I’m on vacation?

It only took a little research to find a clear answer. While it might feel like vacation is the perfect excuse to hit the beach chair rather than the gym, there are actually a ton of benefits to working out on your time off. And best of all, it really doesn’t have to be hard. Here are 10 reasons why you shouldn’t “forget” your running shoes on your next trip.

 

1.It’s meditation in motion.

According to the Mayo Clinic, focusing on a single task, such as physical activity, can result in energy and optimism. It can calm you down and clear your mind. The Fit Radio yoga mixes can help you get in the zone for a relaxing yoga session.

corepoweryoga

 

2. It improves your mood.

Elle Woods said it first: “Exercise gives you endorphins and endorphins make you happy.” And isn’t the whole point of vacation to be happy?

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3. It’s a chance for extra alone time.

We’ve all wished for just five minutes of alone time on family vacation before. Going for a run, or even just a brisk walk, is a great way to enjoy some time to yourself. (Plus, have you tried our new Running Feature?)

StaffPicks-edit

 

4. Or, it can be a great family activity.

Maybe you just can’t get enough of your loved ones, in which case physical activity is a great way to bond. Plan a family tennis tournament or basketball game. Go for a hike or rent kayaks. No matter the activity, it’ll bring everyone closer together and get everyone’s heart rate up.

 

5. It’s a great way to sightsee.

If you’re in a beautiful location with a lot to see, don’t spend valuable sightseeing time on the treadmill! Run through a local park or on the beach or up a mountain. Use exercise as an opportunity to do things you might not otherwise, like hitting the other side of town or catching the sunrise.

Asian woman running on waterfront path

 

6. It doesn’t have to take long.

Strapped for time? Don’t stress yourself out by trying to fit in an hour-long workout. Exercise trends like HIIT and tabata training can be done in as little as seven minutes and there are plenty of Fit Radio mixes to keep you entertained.

 

7. It doesn’t have to involve any equipment.

Skip taking the elevator and put on Fit Radio’s Stair Climber station as you take the stairs to your room. Workout complete.

stair-climbing

 

8. It’ll get you outside in the fresh air.

Running outside is reportedly connected with “greater feelings of revitalization and positive engagement, decreases in tension, confusion, anger, and depression, and increased energy.” Plus weather conditions can be a bonus; wind resistance creates a tougher workout and sunny skies provide much needed Vitamin D.

 

9. It will help you sleep.

It’s much-cited fact that exercising can help you sleep better. Vacation workouts will help you not only catch up on sleep, but get better quality sleep.

 

10. It’s part of your routine.

Could you really go a week, or even a long weekend, without listening to your favorite Fit Radio DJs? We sure couldn’t.

Fit Radio DJ Spotlight: Treblemonsters

By Maire,

Our team had a chance to catch up with Fit Radio‘s, Treblemonsters last week. This is what they had to say:

 

Q: Of all your pet-peeves, which is the strangest?

A: Wasteful people. I.e. the ones at the gym that use about 4 towels per person or run through half of a paper towel roll to wipe something small down.

 

Q: What is your favorite animal? Why?

A: Cats. They are clean and do not need much attention. (Like everything else in this world.) Also, most cats have a spontaneous/random/energetic, but innocent personality.

 

Q: If you could live anywhere in the world, where would it be?

A: FIJI

 

Q: What would you do with one million dollars?

A: First, I would just cash it and pile it in my living room to stare at it for a small period of time. Then, invest most of it.

 

Q: Would you rather have money or love? Why?

A: LOVE. Because if we were able to materialize LOVE, than it would be worth much more than MONEY.

 

Q: Are you a good dancer?

A: Rusty now, but yes. I used to break-dance back in the day.

 

Q: What is the best feature about Fit Radio for our users?

A: It’s a mobile app. Anyone can access at anytime and anywhere.

 

Q: What are the perks being a Fit Radio DJ?

A: Other than a good resume builder and exposure, it challenges me as a DJ to come up with new and creative ways to supply high energy mixes in different genres. It steers me away from the generic and overplayed songs.

 

Learn more about Treblemonsters and listen to their latest Fit Radio mixes here.

Workout Tip: Fitness Experts Weigh In On Sports Drinks and Hydration

By Maire,

Do I Need Sports Drinks?

By Jen A. Miller
Author, “Running: A Love Story”

Do you need a fitness drink when you run? Or is water good enough? To answer these questions, Anahad O’Connor, a NY Times Well reporter, spoke with a few experts on the need for hydration during exercise. Here’s what he learned:

If you’re running for less than an hour, then water is just fine. But for longer sessions – or a marathon – you should consume some kind of carbohydrate-based sports drink, says Dr. Jordan Metzl, a marathoner, endurance athlete and sports medicine doctor at the Hospital for Special Surgery in New York.

“After an hour you start depleting muscle glycogen stores to the point where it becomes difficult to keep the level of energy expenditure,” he says.

That being said, you should also be careful not to overdo it on sports drinks. A little goes a long way.

“If you just drink sports drinks, you’ll be taking in a lot of sugar and your stomach won’t be able to handle it, said Dr. Laura Goldberg, a sports medicine expert from The Cleveland Clinic.

Dr. Metzl said he prefers sports drinks with higher levels of sodium because they help to prevent muscle cramping, especially on hot and humid days. His go-to in that category is “Gatorade Endurance,” which has double the sodium (300 milligrams) and triple the potassium (140 milligrams) of original Gatorade. “I’m increasingly a fan of the double-sodium sports drinks,” Dr. Metzl said.

Be sure to stay hydrated on your runs this week. And there is some good news you should keep in mind as you head out for a run this month – training in the heat will help you perform better once it’s cooler.

Don’t forget to check out our top tips to stay cool during your Summer workout too.

Improve Your Fitness and Health in Just One Minute

By Maire,

Got a Minute? Let’s Work Out

According to a lovely new study, a single minute of intense exercise, embedded within an otherwise easy 10-minute workout, can improve fitness and health.

Just one minute.

This is good news for busy people who have tried, unsuccessfully, to fit even short workouts into their schedules. The overall time commitment for interval-training sessions is not quite as slight as many of us might wish. Consider, for instance, an interval session in which someone rides a stationary bike as hard as possible for 30 seconds, followed by four minutes or so of easy pedaling. If that person completes four of these intervals, with two or three minutes of warm-up and cool-down added at the beginning and end of the workout, the entire session lasts for almost 25 minutes, a time commitment that some people might consider unsustainable.

These concerns reached the laboratory of Martin Gibala, a professor of kinesiology at McMaster University in Ontario. He and his colleagues have conducted many of the most influential recent studies of high-intensity interval training, and many of the scientists there regularly exercise with interval training.

They, too, had noticed that interval-training sessions were not quite as truncated as some people hoped and had begun to wonder if it might be possible to lower the overall time commitment.

But if so, they wondered, how low could someone go in terms of time and still gain health and fitness benefits?

To find out, the McMaster researchers recruited a group of 14 sedentary and overweight but otherwise healthy men and women. They focused on these volunteers, because sedentary, overweight people often are on the cusp of serious health issues such as diabetes, which might be kept at bay with exercise, but sedentary people also often cite a lack of time as their reason for not exercising.

They invited the volunteers to the lab, where researchers took muscle biopsies and measured their aerobic endurance, blood pressures and blood sugar levels.

Then they asked the volunteers to complete a truly time-efficient, interval-training program using computerized stationary bicycles. Each session consisted of three 20-second “all-out” intervals, during which riders pushed the pedals absolutely as hard as they could manage, followed by two minutes of slow, easy pedaling. The riders also warmed up for two minutes and cooled down for three, for a grand total of 10 minutes of total exercise time, with one minute of that being the intense interval training.

The volunteers completed three of these sessions per week, leading to 30 minutes of weekly exercise, for six weeks.

Then they returned to the lab to be retested.

Their bodies were, it turned out, quite different now. The men and women had increased their endurance capacity by an average of 12 percent, a significant improvement. They also, as a group, had healthier blood pressures and higher levels within their muscles of certain biochemical substances that increase the number and activity of mitochondria. Mitochondria are the energy powerhouses of cells, so more mitochondria mean better endurance and fitness.

Interestingly, the male volunteers also had significantly improved their blood-sugar control, but the female volunteers had not. The researchers suspect that fundamental differences in how the genders burn sugar or fat to fuel exercise might affect how each responds to some aspects of interval training. But more research is needed with both men and women before scientists will be able to understand the import of this difference, Dr. Gibala said.

In the meantime, the message from the study that most of us will grasp at is, of course, that one minute of exercise is all you need. But Dr. Gibala would like people to remember that 10 minutes of overall exercise time is involved for a total of 30 minutes per week.

He also suspects that, with this study, scientists are plumbing the lowest limits of worthwhile exercise time. “We’ve dropped from 30-second all-out intervals to 20-second intervals,” he said, “because for many people those last 10 seconds were excruciating.” Most of us, however, can complete 20-second all-out efforts without wishing to cry, he said.

Halving the intervals again, however, to 10-second efforts, probably would mot provide the same benefits, Dr. Gibala said, although “maybe if you did more of them, it might work.” He and his colleagues are studying these and other questions related to interval training.

For now, relying on one minute of hard exercise to ease you through the holidays with your health intact seems feasible, he said. And the exercise does not need to be cycling. Sprint up stairs in 20-second bursts, he said, or even run hard in place. The point is that time constraints shouldn’t keep anyone from exercise. In the time it took to read this column, you could be done with your workout.

Fit Radio DJ Spotlight: DJ Spryte

By Maire,

This week we had a chance to sit down wth Fit Radio DJ, DJ Spryte. This is what he had to say:

 

Q: Who do you think should run for president in two years?

A: Daenerys Targaryen. (Yep I went there!)

 

Q: How many push up’s you can do?

A: In a row, I would say about 45. Then, I would fall over.

 

Q: Would you eat a bowl of crickets for $100,000?

A: Are we talking live crickets? Would some kind of seasoning salt be permitted? (Either way, I’d still most likely do it!)

 

Q: What are your top 3 gigs you have ever DJed?

A: This is a though one. Actually, I think Fit Radio has worked with them. I did a Night Nation Run Festival in Los Angles last year with 15,000 people. That would definitely be one of my favorite shows. The other 2 would have to be when I played in South Korea at Club Answer and I love Canada so I would say the shows I’ve done up in Grande Prairie, Alberta.

 

Q: What did you think the 1st time you played the Fit Radio App?

A: Great App! People needed something like this. Especially for running, gym sessions, or even road trips.

 

Q: How does Fit Radio help people’s workouts?

A: Music has a tremendous effect on the way you feel. The right mix can motivate you to go the extra mile or keep pushing through your workout when you feel like quitting.

 

Q: What is the best feature on Fit Radio?

A: The Selection of mixes available. Plus having them all categorized really helps you navigate to exactly the style of music you’re looking for.

 

Q: How do you prepare a mix for Fit Radio?

A: I really like finding different and new styles of music and mixing them together with familiar elements of songs that are more recognizable to people. It’s a great way to introduce new music to the listener. When I start making the mix, I try to pair up vocals from hit records with newer, more abstract tracks. I think of a mix as a whole piece of music, as opposed to a collection of songs. So, it’s very common to always hear something going on, even in the spaces between tracks.

 

Learn more about DJ Spryte and listen to his latest mixes here.

Fit Radio DJ Spotlight: DJ Rolemodel

By Maire,

This week we had a chance to sit down wth Fit Radio DJ, DJ Rolemodel. This is what he had to say:

 

Q: Of all your pet-peeves, which is the strangest?

A: When people are ordering food and they reach over the sneeze-guard to point at what they want (think Chipotle or Subway).

 

Q: What is your favorite animal? Why?

A: Koala bear. (Probably because it’s the best emoji there is.)

 

Q: If you could live anywhere in the world, where would it be?

A: Venice, Italy or b some small village in Norway overlooking a fjord.

 

Q: Would you rather have money or love? Why?

A: Money, only because I don’t look for love, I create it.

 

Q: Would you consider yourself to be a good dancer?

A: In college I took 5 different dance classes, however, you will never see me dance. (Unless it’s a few head bobs in the DJ booth.)

 

Q: What do you consider to be the best feature about Fit Radio for users?

A: The best feature about Fit Radio is when it updates users to let them know there is a new mix from DJ Rolemodel.

 

Q: How can Fit Radio change your workout?

A: Fit Radio has helped me because I don’t have to worry about the music that’s coming up, I can relax and focus on cardio instead of skipping from song to song.

 

Q: What are the perks being a Fit Radio DJ?

A:  The main perk of being a Fit Radio DJ is the exposure. That and of course having tons of new friends from the ATL.

 

Learn more about DJ Rolemodel and listen to his latest mixes here.