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7 Ways to Make Your Lunges More Effective

By Maire,

drink h2o

These aren’t your average lunges.

by: Alexa Tucker | Self.com

 

Lunges are a fantastic compound exercise to target your legs and glutes, but if you rely on the same movement to work your lower body in every workout, you might be hampering the butt-strengthening benefits of the exercise. You can avoid this by mixing in different lunge variations, explains David Juhn, CPT, personal training manager at Life Time Athletic at Sky in NYC.

“The body can adapt to same sequence of exercise over time,” says Juhn. “It’s important to constantly challenge our bodies with different movements.” Changing things up can help avoid fitness plateaus, whether your goal is to gain strength or lose fat.

Plus, many lunge variations incorporate other fitness benefits, including twists that work your core and plyometric jumps that jack up your heart rate. “[Variations] can turn normal mundane workout to dynamic and challenging routines,” says Juhn. Here are seven amazing ones that will make your regular lunge envious.

Lunge Exercise Tip

Step Up With Reverse Lunge

“This entire sequence demands coordination, balance, and core stability,” says Juhn.

  • Stand in front of a box or step, about one foot away.
  • Step up with your left foot and drive your right knee up towards your chest.
  • Step your right foot back to the starting position and step your left back into a lunge, lowering your knee toward the ground (make sure your right knee doesn’t go past your right toes).
  • Step your left leg back onto the step or box to repeat the movement.

3 Reasons Why You Hate Running

By Bianca M,

1. You’re doing it all wrong 

When most people think of running, they chalk it up in their minds to be this huge ordeal in which they should be huffing and puffing, bent over with hands on knees at every stop light, and drenched in sweat about 30 seconds in – sound familiar? In fact, this is the experience that a lot of people have. Why? Because they’re basically going out for a sprint, not a run.  More

30-Minute Indoor Workout to Beat the Cold Weather Blues

By Maire,

There are going to be days when you just don’t want to go to the gym. It might be raining, snowing or it might just be darn right cold. There are a lot of exercises that you can do at home to get an efficient and challenging workout on those days.

Here is a quick workout routine that targets your entire body in approximately 30 minutes without using weights or bulky machines.  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

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.

 

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.