8 Fall Tips for Healthy Living

By Maire,


There’s no need to pack on pounds or fall ill this autumn.

A nip is in the air, as summer eases into the fall season. Football season starts, and so does school. The holidays are right around the corner. So is the flu season. To help keep you healthy over the next few months, we’ve got these tips:

1. Take a Tailgate Time-out

It’s an all-American past-time — the tailgate party! Tailgating today has progressed far beyond burgers and chips. You’ll find everything from cheese dip to spicy chicken wings.

Don’t despair: Your tailgate spread doesn’t have to sideline your weight loss plan. Grilled kabobs are great fare on the field. Just skewer veggies, fruits, and lean meat, and soak in your favorite marinade. Seafood, salsas, wraps, and stews are good eating, too. A Crock-Pot of chili — loaded with high-fiber, high-protein beans — is a classic tailgate dish (don’t forget the Beano).

Just remember, alcohol is packed with calories. Enjoy your favorite brew, but switch it out for zero-calorie beverages as the party rolls along. It’s all in how you play the game!

2. Sleep Tips to Help Kids’ Weight

Does your child get enough sleep? If not, it could affect more than sleepiness at school. Studies suggest there may be a link between skimping on sleep and being healthy and overweight. Sleep shortfalls may increase hunger hormones — so kids eat more. Also, kids are less likely to get exercise (and burn off calories) when they’re tired.

To help kids and teens get a good night’s sleep:

  • Remove TVs, computers, and gadgets from kids’ bedrooms.
  • Avoid large meals before bedtime.
  • Develop a regular bedtime routine.
  • Set firm bedtimes and wake times.
  • Make sure the bedroom is quiet, dark, relaxing — and not too hot or cold.
  • Help kids quiet down a few hours before bedtime.
  • Heavy studying, text messaging, or video games should end in early evening.

How much sleep do schoolkids need? It depends on the child. But here are some general guidelines from the National Sleep Foundation:

  • Ages 3-5: 11-13 hours
  • Ages 5-12: 10-11 hours
  • Ages 11-17: 9.5-9.25 hours

3. Quit Smoking: You Won’t Gain Weight

If you’ve finally decided to kick the habit, there’s good news: Quitting smoking won’t make you gain weight over the long term. Some people pick up 4 or 5 pounds early on, but that’s only temporary.

To quit successfully, experts agree, get help and support from your doctor, family, friends, and co-workers. A doctor or mental health professional can help you tailor an approach that best suits you. There are many FDA-approved medications to help people quit smoking.

Combine medication with other quit strategies — like avoiding your smoking triggers or changing your daily routine — and you greatly increase your odds of quitting for good.

Another tip: Some foods and drinks make cigarettes taste better; some make them taste worse. Try eating more vegetables and less meat — and swap that coffee (or alcohol) for a glass of milk. Let your taste buds stifle those cravings!

4. Flu Vaccine? Who? You.

As temperatures get chillier and people spend more time indoors, flu season sneaks in. Because the flu virus can infect the lungs, it can cause a serious complication like pneumonia — which can require hospitalization, even lead to death. That’s why certain people must get a flu shot.

October or November is the best time to get vaccinated, but you can still get vaccinated in December or later. Flu season can start as early as October and last as late as May.

If you live with or care for a child under 2 years old, you are in a priority group for flu shots.

There are two types of flu vaccines: flu shots and nasal sprays. The flu shot vaccine is recommended for:

  • Children aged 6 months to 19 years.
  • Pregnant women.
  • People age 50 and older.
  • People of any age with chronic medical conditions such as asthma.
  • People living in nursing homes or other long-term facilities.

Others who could get Flu Mist nasal spray include healthy people 2-49 years old who are not pregnant.

Also, protect yourself and your child from catching or spreading viruses:

  • Cover nose and mouth with a tissue when you sneeze or cough. Throw it away afterward.
  • Wash your hands frequently with soap and water — especially important after you cough or sneeze on them. Use an alcohol-based hand cleaner if necessary.
  • Keep you and your baby away from people who are coughing or sneezing.
  • Try not to touch your eyes, nose, or mouth — since that’s how germs are spread

In 2009, the H1N1 swine flu, a new flu virus, emerged. This virus spreads from person to person like seasonal flu, mainly through coughing or sneezing or sometimes by touching something that became infected with the virus. A vaccine for swine flu is in production.

5. Holiday Game Plan: No Weight Gain

The challenges of holiday feasting are only too obvious — wonderful smells and fabulous tastes. We do love our comfort food! But the traditional holiday weight gain is another matter. If it’s a real problem for you, here’s good news. With a few simple changes, you can enjoy the feast without gaining the extra 1 to 3 pounds that tend to become permanent baggage.

Here’s your plan:

  • Don’t arrive starving. Eat something small and healthy, like oatmeal or a whole-grain sandwich, before the big meal. That will keep you full until dinner.
  • Exercise every day. This means big holidays, too. Get the family out with you. Start a new holiday tradition that involves activity.
  • Establish ground rules with yourself. Eat dessert, but only a sliver, for example.
  • Keep track. Write down everything you eat. If you put it in writing, you’re less tempted to overeat.
  • Eat smaller portions of high-calorie dishes. Enjoy, but don’t pig out.
  • Save calories for the foods you love. Don’t eat something just because it’s there.
  • Chat more, eat less. Shun those high-fat appetizers at holiday parties.
If you know you’ll have trouble resisting those favorite foods, plan for it. Cut back on eating early in the week. Get more exercise before and after the holidays. You can do this!

6. Sweet Potatoes: Winter Superfood

It’s one of the sweetest ways to make a healthful change — get hot about sweet potatoes. These luscious orange tubers boast a wealth ofantioxidants; phytochemicals including beta-carotene; vitamins C and E; folate; calcium; copper; iron; and potassium. The fiber in sweet potatoes promotes a healthy digestive tract, and the antioxidants may play a role in preventing heart disease and cancer.

The natural sweetness of a roasted sweet potato is delicious without any additional fats or flavor enhancers.

Sweet potato winter superfood

7. Exercise Your Brain: Go Dancing

You know your heart benefits from exercise. Your brain does, too. Studies show that regular, moderate exercise — 30 minutes of walking or a light one-mile run — helps fight the effects of aging on the brain. No grueling workouts required!

All types of exercise count, including walking, bicycling, hiking, swimmingaerobics, and weight training. Ballroom dancing is another good and healthy one, especially fun on chilly evenings.

How does exercise work to prevent mental decline? Researchers believe exercise may stimulate the body to fight stress that’s normally occurring in the brain — stress that causes oxidative damage. All that good stuff from a little exercise!

Plus, find your perfect playlist for any activity, workout, party and more on the Fit Radio app!

8. Curl Up With Hot Coffee

That wonderfully warming cup of morning coffee may have healthy benefits. The caffeine in coffee stimulates the brain and nervous system, and may lower your risk of diabetes, Parkinson’s disease, mood problems, headaches, and even cavities.

Scientists have discovered coffee’s many beneficial substances, including chlorogenic acid, a compound in the antioxidant family that may improve glucose (sugar) metabolism. Another perk is that coffee contains magnesium, a mineral that can also improve insulin sensitivity and enhance glucose tolerance — thumbs up for preventing diabetes.

Another plus is that coffee is naturally calorie-free. Just don’t load it up with extra calories from cream, sugar, whipped cream, and/or flavored syrup.

18 Exercise Moves to Tone Your Butt, Thighs, and Legs

By Maire,


Exercises that tighten and tone your legs from butt to ankles and everything in between

Rebecca Toback

Sexy, slim legs

Want mini-skirt worthy legs? These moves will get you there in no time at all. Pick a few moves, or try them all to sculpt your butt, hamstrings, quads, thighs, and calves.

Exercises for sexy, slim legs

Warrior III

This yoga move can tone your legs, and core too.

How to do it: Stand with the feet together, and lift up the left leg with a pointed toe, putting your body weight onto the standing, right leg. Continue to lift your leg and drop the head and torso so they form a straight horizontal line from head to toe with the arms at your sides. Engage your core and make sure the left thigh, hip, and toes are aligned. Remain facing down and keep your back as straight as possible. Ensure your right knee doesn’t lock and center the weight on the middle of the foot. Hold for 5 breaths and then slowly return to standing.

Switch legs and repeat.

Warrior 3

Chair Squat

This is a perfect move for beginners, and we’re betting you’re sitting on the only equipment you need as you read this. Hint: If you have a chair (and your glutes), you’re good to go.

How to do it: Begin standing with your back to a chair, feet hip-width apart. While keeping your weight centered on your heels, draw in your abs and hinge forward at the hips slowly lowering your butt toward the chair. Pause right before you would sit down and return to standing while keeping the core engaged.

Do 3 sets of 10-15 reps.

Chair Squat

Pivoting Curtsy Lunge

How to do it: Standing with feet hip-width apart, step your right foot diagonally behind you and into a 7 o’clock position. Bend both knees so you’re in a lunge stance. Lean your torso forward 30 degrees and pulse up and town 10-15 times. Straighten the body and pivot 180 degrees so your right foot comes to the front. Again, lower into a lunge.

Pulse up and down 10-15 times on each side to complete one set; do 3 sets.

Low Lunge Hover

This standing move exercises both the legs and butt.

How to do it: Stand with feet hip-width apart before stepping your right foot back, and lowering into lunge stance with the left knee over the ankle. Bring your arms over your head and hinge forward from the waist. Lower the chest forward toward the thighs as your arms reach forward. Lift the right leg while straightening the left. Hold for 3 breaths before returning to the starting lunge position.

Do 3 reps; switch legs and repeat.

Skater Lunge

This move exercises the quads, hamstrings, and glutes.

How to do it Begin with feet shoulder-width apart and the arms at your sides. Take a large step backwards with your left leg and cross it diagonally behind the right leg. Meanwhile, extend your right arm out to the side and swing the left arm across the hips. Hop about 2 feet to the left and come back to the beginning stance.

Repeat with the other leg; that’s one set. Do 3 sets of 20 reps.

The Lean

This move works the inner thighs and begins with the same stance as the skater’s lunge.

How to do it: Begin with feet shoulder-width apart and the arms down at your sides. Take a step diagonally back with the right foot. Then, bend sideways from the waist toward the side where your right leg is stretched out, and reach your right arm up and left arm down and back toward your right calf. Return arms to starting position to complete 1 rep.

Do 10 reps, then switch sides and repeat.

Leg Lift

This move targets the quads.

How to do it: While you stand facing a chair, raise your right leg, knee facing up, foot flexed and place your heel on the seat. Make sure not to lock your standing knee as you lift your right foot off the chair and straighten it out until you feel your quadriceps engage. Keeping your lifted leg in the air, bend the leg on the floor slightly and then straighten it again.

Do 10-15 reps, then switch sides and repeat for 1 full set; do 3 sets.

How-to video: Standing Glute Toner

Want a leg-lift exercise to work your glutes? Of course you do. Watch this video to find out how to do it right.

Watch the video: Standing Glute Toner Video  

Two-Thirds Jump Squat

Ready to work your quads and hamstrings? This move will really do the trick.

How to do it: Begin by standing with feet shoulder-width apart, arms at the sides. Lower the body into a squat, going two-thirds of the way down. Immediately jump straight up with your arms pointed up toward the ceiling. When you land, go right back into the next rep.

Do 3 sets of 20 reps each.

Check out the rest of the list here.


Find your perfect playlist for any workout at Fit Radio.

6 Mistakes Fitness Trainers See You Making at the Gym

By Maire,

Shot of a beautiful young woman exercising in the cityhttp://

Run smarter, avoid injury, burn more calories, and claim a bigger body payoff with this “aha!” advice from top fitness pros.

Maria Masters


Tips from trainers

Ever wish you could eavesdrop on the personal training session taking place across the weight room and snag some inside “gym-formation”? Then listen up: We asked five top-tier fitness experts what mistakes they see many of us making. It turns out, the adjustments they recommend are surprisingly easy. Adapt these simple improvements for a cranked-up calorie burn (no extra gym hours necessary) and pain-free workout—you’ll see results fast.


Fitness Trainer

You lean on the machine too much

Nope, not figuratively. If you’re literally resting on the handles while you pedal up a dust storm, your lower body isn’t working as hard as it could be—and that means fewer calories torched, says Michele Olson, PhD, professor of exercise physiology at Auburn University in Alabama. Plus, you won’t effectively engage your glutes and core.

Worse, you could be setting yourself up for injury, because the muscles and joints in your shoulders and neck are forced to support much more weight than usual. “When you lean on the machine, you’re transferring about 30% of your body weight to your arms, shoulders, and neck,” says Olson. “If you weigh 145 pounds, that’s nearly 50 pounds.” Touch bike or treadmill rails with your fingertips for balance, and actively pump your arms if you’re on an elliptical.

Fitness Gym Machine Mistakes

You’re breathing all wrong

“Most people’s breaths are too shallow, at rest and during a workout,” says Beth Jordan, a personal trainer and spokesperson for the American Council of Exercise (ACE). Deep breathing recruits more of the oxygen your muscles need to function efficiently while exercising. With shallow breathing, you’ll notice that your chest rises and falls; deep breathing moves your belly. The timing matters, too: Breathe out on the exertion part of the movement. The exhalation helps push, pull, or rotate the body. “People have a tendency to hold their breath at strenuous points,” notes Jordan. “This limits oxygen delivery to the brain and can cause dizziness or a spike in blood pressure.”

On a run? Exhale as your foot strikes the ground, not before. Your diaphragm relaxes when you breathe out, so your core isn’t as stable, says Jordan—and you don’t want to land at your body’s least stable moment. Change up which foot hits the ground as you exhale. Otherwise, “it’s like wearing a heavy backpack all the time on your left shoulder instead of equally across both shoulders,” explains Jordan.

Fitness Tips to Breathing

You shouldn’t “HIIT” it hard every day

HIIT (high-intensity interval training) melts lots of calories in a short amount of time. But like most wondrous things in life (Louboutin heels, ice cream), it’s better in moderation. HIIT requires powerful effort—think 8 or 9 on the exertion scale—leaving your muscles stressed afterward. Do HIIT days back-to-back and your muscles will remain in a broken-down state (and more susceptible to a longer-term injury). “Your muscles repair and strengthen during the hours after the workout,” says Cris Dobrosielski, a spokesperson for ACE. “You should wait about 48 hours before doing another HIIT session.”

HIIT Training

You’re only working your mirror muscles

Don’t neglect muscles like the erectors, which help lengthen the torso, and the rhomboids and external rotators of the shoulder. “Skip these and it’s only a matter of time before you get a back or shoulder injury,” warns Dobrosielski. Do “pulling” moves (like bent-over rows) at least as often as you do “pushing” ones (think chest presses), which target your front.

Also, add back extensions to your routine: Lie face facedown, arms by sides and slightly off the ground, palms up. Raise your trunk a few inches and rotate your palms to face down; pause, then slowly lower. Do two sets of 15 reps.

Fitness Gym Tips

That cardio rut is bad for your body

Spin may be your true love, but you should have mini-affairs with other heart-pounding fitness workouts. “Most of the cardio we do is only forward and backward,” explains Fantigrassi. “When muscles on one side of a joint are strong and the opposing muscles are weak, it can destabilize the join”—and lead to injury.

The fitness fix: Combine cardio workouts that put your body in different plans of motion; for example, jog for 10 minutes, row for 10 minutes, and then do a few minutes of plyometrics, like jump lunges. Mix it up and your joints will thank you.

Gym Cardio

You should baby your hip flexors

Sitting for long hours tightens your hip flexors (the muscles above your thighs that let your legs bend toward your body). The tension is a precursor to posture problems and an achy back, says Mike Fantigrassi, director of professional services at the National Academy of Sports Medicine.

Loosen your hips using this kneeling hip stretch: Kneel on left leg, with right leg bent at 90 degrees in front of you; place right hand on right hip and raise left arm (A). Contract glutes and shift forward, then rotate hips to the left until you feel a stretch in the front of pelvis (B). Hold for 30 seconds, then switch sides.

Hip Flexors

There’s a reason why you’re not losing weight

Your boot-camp class won’t change the number on the scale if you’re committing these errors outside of your sweat sessions:

You think about burn only in the gym: “You get strong in the gym—but you get lean in life,” says celebrity trainer Harley Pasternak, who encourages his clients to wear pedometers and log more than 10,000 steps per day.

You aren’t food-focused: A recent study in Current Biology suggests there’s a limit to how many calories we burn through physical activity; after torching more than a moderate amount, our bodies make it hard to let precious energy go. The fix is in the kitchen: “To drop 1 to 2 pounds a week, cut about 2,000 calories weekly through diet and exercise,” says Jordan.

You’re not as active as you think: One study out of York University in Toronto found that even when people were told what “vigorous” exertion should feel like, they still underestimated how much effort a physical activity actually required. A heart-rate monitor can help give you a more realistic idea of your effort and burn.

6 Reasons You Should Workout With A Partner

By Maire,


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


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.)


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.”


“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.


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.


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.


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.

A Beginner’s Guide to Getting in Shape

By Maire,


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

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.


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 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.


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.


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.

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.



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?



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?)



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.



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 Success Story – Meet JT M.

By Maire,


I’m a physical educator/coach and I’ve been teaching Physical Education for 17 years in Texas. I was at a conference in early June and another teacher told me they had read about Fit Radio and it might be a good app for us to use and safe to play for the kids.

After my 3 hour trial ran out I was SUPER sad! When I figured out that Fit Radio was $28 for the year I decided it was worth the investment. I’ve had Spotify Premium before, but felt like it was a little expensive. I don’t normally buy a year’s subscription to anything yet alone pay for a music service, but Fit Radio was SO dramatically different than anything I had used before.

Since July, I have deleted Spotify and Pandora.

Maybe it’s my ADD, but I like Fit Radio–even just to enjoy music–not necessarily for working out, but all the time.

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I plan tell our teachers about Fit Radio because it’s the perfect fit. You can safely play continuous music with clean lyrics without pauses or ads, you can start/stop whenever you want, and there are plenty of genres/mixes/etc. to choose from.

I also plan to use it for my after-school teacher workouts that I do for my staff members. I’m always genuinely excited to play Fit Radio during these classes because I know they will most likely ask what app I’m using. They agree, nothing is more annoying than using Spotify and having an ad interrupt a workout.

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Every Summer I try to find a few new games/activities/strategies for my gym – this year Fit Radio is at the top of my list!
Music is HUGE in my gym/classroom so Fit Radio is something that I need everyday.

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Do you love Fit Radio? Tell us about your experience for your chance to be featured! Click here to learn how.

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?



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.

Fit Radio Success Story – Meet Nathan O.

By Maire,


I love the Fit Radio app. I downloaded it because, in November, I will be running the NYC Marathon in support of the 75th Army Rangers Lead The Way Fund — a charity established to support the families of wounded and fallen Army Rangers— one of the Army’s most elite fighting forces. I’ve personally served 6 years in the US Army and was deployed overseas for 4 years. I’ve lost many friends in the process so they will be running with me in spirit on that day.

Fit Radio has certainly inspired me and I think it was a quality purchase. The music compilations and mixes from the Fit Radio app serve as additional inspiration and motivation for my training.

If anyone would like to donate to the wives and children of these soldiers, please click here. I would never advocate for a charity I didn’t full-heartedly believe in. This one is a fantastic cause.