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.

How to Become a Morning Person and Fit In a Workout

By Maire,


24 Morning Workout Tips That Are Actually Helpful



We know not everyone is a morning person. (And even fewer of us are eager to wake up and hit the gym.) But getting up and moving can actually be an amazing way to start your day.

While the best time to exercise depends on your schedule and your body, the odds are in favor of morning workouts. Think about it: You won’t have to trudge to the gym after a long day of work, you may sleep better, and you’re more likely to actually get it done if you do it before other (sometimes more fun) options come up. (Who wants to say no to happy hour?!)

Sure, you may have heard the usual tips and tricks, but what hacks do people who consistently work out in the early a.m. use? We asked those who know best—a mix of people who train for a living, Greatist staffers, and you, our dear readers—to find out what gets them up and at ‘em at the crack of dawn.

From the Experts

1. Cool down to warm up.

“I ride a Citi Bike to the gym to teach—even in the winter. Those single-digit temperatures and bitter breeze smack me so hard in the face, I don’t even need a cup of coffee!” — Ryan Wilke, co-founder of Throwback Fitness

2. Set two alarms.

“The first one lets me know I have 15 more minutes to sleep, which makes me happy. Then I meditate for 10 minutes, drink an almond milk cappuccino, play music (pretty loud—sorry, neighbors!), and throw on a super-bright Nike outfit. Caffeine. Clear Head. Neon. I’m out the door and ready to take on the day.” — Holly Rilinger, Nike Master Trainer, Flywheel Master Instructor, and co-creator of BeachFIT

3. Pack accordingly and get in bed early.

“Every evening I check to see what the morning workout will be and prepare my bag accordingly (not every day is a jump rope day). On weekdays I’m in bed no later than 10:30 p.m., so my 6:30 a.m. alarm doesn’t feel quite so brutal. I’m ready and out the door within 10 minutes.” — Sandee Shin, CrossFit Virtuosity athlete

4. Flip a switch.

“Blinding light as soon as the alarm goes off always makes me realize I don’t want to go back to sleep. Then I turn on some tunes—on days I need extra help I’ll go for Drake or Nikki—and grab my first cup of coffee rather than the covers.” — Jessi Kneeland, personal trainer and creator of Remodel Fitness

5. Have a delicious breakfast ready and waiting.

“When I’m looking at another 5 a.m. wake up call, I’ll pre-order my favorite smoothie from my go-to smoothie shop to be delivered to the box early the next morning. Once I hit that send button, I know I have get up early—not just so I can eat it, but to make sure nobody else eats it (which, yes, has almost happened). I even label my alarm to say: ‘Get your damn Liquiteria.'” — Sarah Pope, assistant coach at Brick New York

Fit Radio Workout App

6. Keep the alarm away from your bed.

“In fact, I used to have an alarm clock that would purposely vibrate off my nightstand, then shake and roll all over the floor so I had to chase it to shut it off! For me, the hardest part is that initial physical act of getting my body out of bed. It’s all downhill from there!” —Brian Gallagher, co-founder of Throwback Fitness

7. Make it a habit.

“Life is about habits, both big and small. So to get to the bigger goal of working out in the morning, I stick to small habits along the way, like placing my alarm clock in my kitchen. As I brush my teeth, I ask myself: What will I gain from staying awake instead of going back to bed? The answer is always ‘a lot,’ because a couple extra hours of uninterrupted time is enormous, whether it’s spent at a desk or in the gym.” — Adam Griffin, founder of Bodeefit

8. Prep your clothes—and a playlist.

“The more I like my outfit, the more excited I am to put it on! Also, I always have an excellent playlist. For me, music dictates the way and the intensity in which I move.” — Bree Branker, Flywheel NYC instructor

(Find your perfect workout playlist at Fit Radio)


9. Wear red and grab a mint.

“Most of my workout clothes are red. The color’s known to increase excitement, energy levels, and circulation, and for me it really works to get me going. I also pop in a peppermint Altoid, which I’ve done ever since my collegiate track and field days. Peppermint can create alertness, which is something I need running through Central Park in the early a.m. The only thing that I haven’t mastered is remembering my keys, which sometimes makes my workouts a bit longer than originally planned.” — Jay Cardiello, celebrity trainer

10. Coffee = life.

“I drink as much coffee as I can (if they made coffee IV injections, I’d buy ‘em) to get my zombie-like body out the door before it knows what’s happening to it.” [Editor’s note: After all, we can have more caffeine than we thought!] — Alyx Brown, Chiropractic physician at Manhattan’s Urban Wellness Clinic

Check out the rest of the list here.

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.


Consult Your Doctor and Vet

Just like we suggest consulting a doctor before beginning any new exercise regimen, we also recommend talking to your pooch’s vet before taking him out on runs. Some breeds may not be able to handle the stress on their joints, and your vet is the best person to consult if your dog is in good enough shape to take on this new activity.


Invest in the Right Gear

Talk to your local pet store about the best running leash for your pet based on size, weight and strength. Also consider grabbing a couple of pet-friendly extras, like a collapsible water bowl and treat holder for keeping them focused on the trail.


Start Small

Building up stamina takes time, for humans and dogs! Be sure to start with a smaller goal, like taking long walks or alternating between jogging and walking at a steady pace. Finding your pace together is important for longevity and preventing long-term injuries in you both!


Practice, Practice, Practice

Consistency is key for your and your pup’s success. Make a calendar of when you anticipate to run with your dog, and keep to those commitments as if they were as serious as keeping plans with a friend– they’re counting on you!

Woman and dog running toward the sun on summer beach in a beautiful golden sunset. Sport girl and her pet training together.

For more tips on running with your dog, check out this piece for specific training tips to use during a run.

For the best Running playlists head to Fit Radio. Learn more about Fit Radio’s new Running feature for groundbreaking pace-matching technology here.

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.

Get prepared

Foods now need to be eaten warm, cooking time is extended, and foods are prepared for the winter. Cooking methods include braising, pressure cooking, or slow-cooking, like for soups.

Vegetables and fruits are being picked and prepared for preserving to make your food last throughout the winter. Fall foods are warming and pungent. Vegetables like peppers, onions, cabbage, and tomatoes are prepared to be bottled.

Herbs can also be dried, like dill, parsley, and rosemary. Fruits that are ripe in autumn are apples, pears, and figs while vegetables like parsnip, Brussels sprouts, pumpkin, and winter squash also come into season.

The organs of the fall season in Traditional Chinese Medicine (TCM) are the lungs and large intestine. You can nourish the lungs and large intestine by including mushroom, garlic, sweet potato, ginger, onion, cabbage, pears, walnuts, leeks, radish, miso, soybeans, cinnamon, celery, mustard greens, apricot, apples, grapes, coriander, turnip, taro, Brussels sprouts and grains like quinoa, rice, and oats into your diet.
If you take a look at the nature of the foods that support the lungs, you find that they are a mix of sweet and pungent. While the sweet nourishes, the lungs need pungent foods so as to ensure that chi (energy) and blood are circulating, and therefore the energy doesn’t stagnate and produce phlegm.

It’s important to remember while the lungs take in the new (fresh air), the large intestine is responsible for eliminating and releasing waste. This is best done by drinking adequate water and adding foods that lubricate.

Get organized

The element for fall in TCM is metal. As metal is associated with organization, this is a good time to get your life in order and finish outstanding projects.

For those who find it difficult to let go, autumn can pose a problem, as this is a time to “release” the long summer days and outdoor living and move inward, becoming more mindful and reflective.

The summer furniture needs to be packed away. The house needs to be cleaned thoroughly, rid of dust mites, and rearranged for indoor living.

The lungs are the most vulnerable of the organs, as they are superficial and in the closest contact with the outside. The lungs control the Wei Qi, our protective barrier, which circulates on the exterior of the body, protecting us from external pathogens.

A weak Wei Qi allows viruses or bacteria to enter the body, giving us a cold or the flu, so nourish and protect your Wei Qi by dressing and eating warm and ensuring you’re sleeping in a clutter- and dust-free environment.

Get going

The emotion of the lungs is sadness and grief. Long reflective walks while breathing deep into your lungs will help to release any pressure you have weighing on your chest and give you time to reflect on the past events of summer while working through ways to deal with them.

The lungs are in control of warming the muscles and the skin and has an opening through the nose. Often when we are sad, breathing becomes very superficial and therefore the lungs do not get the air they need. This leads to a constrictive feeling some may feel when sad or grieving.

As the temperature cools, this is the perfect time to go out for a slow jog or a long hike, to breathe deeply into the lungs, so as to release the blocked energy and reoxygenate the body.

Fall requires good planning and motivation as you move into a new stage in your life. Don’t look sadly on the cold seasons. This is a time for you to look introspectively and take time for yourself.

Fit Radio Success Story – Meet Jennifer T.

By Maire,

Fit Radio Success Story

Meet Jennifer T.

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

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


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


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

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!


Respect the Process

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

Get Outside

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

Fall Running

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


6 Reasons You Should Workout With A Partner

By Maire,


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


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.

The Ultimate Guide to 10 Different Types of Yoga

By Maire,


How to find the best class for you.

by Jake Panasevich

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

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

Yoga for the Athlete

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

Yoga for the Engineer

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

Yoga for the Poet or Mystic

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

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

Yoga for the Light-Hearted

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

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


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

15 Best Superfoods for Fall

By Maire,

Fall Superfoods

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

Fall superfoods

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

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

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



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


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



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


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


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


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


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


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

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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.


“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.


“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.


“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

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