Fitness

The past five Januarys of my life feel like they were full of the same blind optimism, followed by feeling like I was a failure for not achieving the health resolutions I had my heart set on during those first hopeful days of the year—until 2021.
While I never planned to be someone who worked remotely, having a full calendar year of working from home freed up time in my schedule that used to be spent commuting and at the office, and it left me with the opportunity to prioritize the things I previously hadn’t. No longer were dinners whatever would be the quickest to eat because I was so ravenous when I rushed in the door at night. Now, I had time and energy to give to my health that I just didn’t before—and for the first time, I felt like I ended a year healthier than when I started it.
Looking back, I wish I hadn’t been so hard on myself about resolutions that—let’s face it—nobody really keeps and would have prioritized small, tangible steps instead. But now that I’m on the other side, I’m keeping up with the things I learned that helped me and dropping the things that didn’t. These are the five habits that got me there and that I’m sticking with in 2022:

1. I prepped ingredients, not meals
I always thought that the quickest way to eating healthy was to meal prep, but after years of being on and off about it, I realized that for me, it was the quickest way to dread meals.
Rather than eating the same thing every day and having a four-day-old meal that needs to be eaten on Thursday, I started planning what I’d eat and prepping ingredients instead. If I knew I’d be making a stir fry, on Sunday after I grocery shopped, I’d take the time to pre-chop the ingredients I needed and then would make the meal right before I wanted to eat it. Not only does this make my cooking take half the time, but it also allows me to actually enjoy what I’m eating.

2. I snacked more consciously
One of my biggest pitfalls when it comes to health is that I’m a huge snacker, and those snacks aren’t usually healthy. When I was busy and didn’t have time to sit down for a meal, I’d grab whatever was easiest and get on with my day. While I absolutely still snack, I’ve changed what I eat when I snack, and it’s made all the difference.
Rather than following my instinct of reaching for carbs, I’ve made it a priority that when I snack, it’s on fruit, protein, or fats, so I’m left actually feeling full. I always keep cheddar cheese sticks and single-serve guac packets to dip carrots and celery into that I actually look forward to eating when I need to reach for something, and I’ve found that they’re the things that keep me fullest. Being more strategic about what I snack on rather than trying to cut it out altogether (which wouldn’t be realistic for me) has completely changed how I feel throughout the day in ways I didn’t expect it to.

3. I was easier on myself
I promise this is something I rolled my eyes at prior to last year, but by practicing it (often not by choice), I’ve been left a believer.
I’ve always been consistent about working out—I tend to feel anxious and jittery when I don’t, which is enough to get me moving—but often times, I’d be too consistent. I’d exercise on days that my body was aching and sore and would force myself to get up and run on mornings I was hungover (which, you guessed it, usually makes for a pretty terrible run). 
The thing was, even when I was doing that, I wasn’t seeing progress. Rather than focusing so intensely on getting a workout in every single day no matter what, I’ve given my body days to recover and been easier on myself on days that I just don’t feel like going to the gym. As a result, the workouts I do do are higher quality and more strategic, and I actually find myself looking forward to them more.
When I stopped looking at it as something I had to do and instead looked at it as something I got to do, it completely changed how I felt. My body performs so much better now that it has time to rest and recover, and dropping the pressure I used to put on myself has left me healthier than ever.

4. I fit in movement where I could
The pandemic has taught me nothing if not the power that a good walk can have, and it’s made me have a complete 180 on my mindset about movement.
Since I live alone and work from my apartment, I have to stay conscious about making sure I’m moving and getting out as much as I possibly can. On days when I don’t want to go for a run or head to the gym, I’ve learned to prioritize walking as much as I can. It’s easy for me since I have a dog that has to go out multiple times a day anyway, but I’ve turned my walks around the block into 20 or 30-minute ones where I listen to a podcast, and I’m always left feeling better—and it’s become a part of my routine I look forward to. Even on days I do go to the gym, I make sure I take my dog for a long walk at night to get fresh air and clear my head.
Switching my mentality from requiring myself to do a hard workout in order to check exercise off my list to prioritizing movement when I can has made me enjoy it in ways that I never did before—and it has led to me moving more in the long run.

5. I listened to my body
In a past life, I exclusively worked out in the morning. In a lot of ways, it was great—I started off my day on the right foot and followed it up by showering and getting ready, and I loved the peace and quiet of exercising in the morning. But you know who didn’t love it? My body.
When I didn’t work out in the morning, I would on my lunch break, and I noticed that when I exercised around that time instead, my body felt completely different. I’d run faster and longer and felt like I had the energy of 1,000 burning suns. I realized that when I started off my day with work, after a couple of hours, I felt so excited to move my body, I and was itching to get out and get a workout in. Finally, I wondered why I was abiding by my notion that working out in the morning was best for me and switched to lunch break workouts instead.
Maybe you do work out your best in the morning, or maybe you love to work out at night after it’s dark, but figuring out the time that you’re the most motivated and feel your strongest is worth the effort. You shouldn’t be doing what you think you should be doing—you should be doing what works best for you and your body.

How to Upgrade Your Wellness Routine for Winter More

Let me tell you my personal story with weightlifting. When I first began as a personal trainer in 2015, I had one goal for all of my clients: Get sweaty. Sweat, it seemed, was the ultimate sign of an effective workout, and I needed my clients to feel like they were getting plenty of bang for their buck. Every workout included a treadmill warmup, lots of jumping, bodyweight exercises, light weights (for things like “weighted jump squats” and “ultimate dumbbell burpees”), and a finisher that left a puddle on the floor. The same was true for my own workouts, which consisted almost entirely of cardio intervals and plyometrics.
In 2017, I left the world of personal training to be a full-time indoor cycling instructor, which only further supported my bias toward cardio-heavy workouts. It wasn’t until 2020, after five long years of nothing but sweat-focused, repetitive fitness, I noticed that nothing was changing, so I took a new approach: heavy weights. Over the past couple of years, I prioritized weightlifting, and it has changed my life (and the lives of my clients). Here’s why I think 2022 should be the year that you lift heavy (yes, you!) and how to get started. 

What are the benefits of weightlifting?

1. Boost your confidence
Before this year, I never thought I’d be capable of barbell cleans, 200-pound deadlifts, or heavy push presses. However, now that I know I have so much strength, things like calling the doctor’s office to make an appointment (ugh!) or lugging groceries home from Trader Joe’s to my small NYC apartment don’t seem nearly as difficult. Even seeing small improvements will make you feel like a badass, and those feelings spill over into the rest of your life. Just starting out? Remember that “heavy” is relative—there’s no one true definition of what’s heavy and what’s not, so if it’s challenging you, it’s heavy. Find weights that feel challenging yet doable and watch them feel lighter and lighter with each workout. By strengthening the body, you’re also strengthening the mind and gaining more confidence.

2. Feel more toned in your body
While we all know that exercise should be all about internal mindset, the reality is that we all want to be confident in our bodies. We’ve seen fitness fads come and go over the years, but one thing has remained tried and true: Strength training helps strengthen and tone the body. Afraid of looking “bulky?” Don’t be. In order to achieve a bodybuilder’s physique, women need to work more than twice as hard as men because they lack the testosterone required to achieve that level of musculature. Ask any female bodybuilder how many hours a day she trains and how much she eats, and you’ll be relieved to know that most of us aren’t even coming close. Weight training can help you tone muscles and burn fat, but it won’t make you “bulky.”

3. Take up more space
Speaking of “bulky,” what’s with the fear of getting bigger? Here’s my call to women everywhere: Let’s be done with aiming to feel small and squeezing ourselves into close-quartered definitions of what we should be, look like, and do. It’s time to take up some space in this world, both physically and emotionally: Claim your spot in the weight room and occupy it proudly, grow your muscles and show them off to the world, and strengthen your body and confidence by asserting yourself into what you may have been previously intimidated by. Nothing says “This is my year!” more than existing unapologetically in a space that you once shied away from. Whether you’re new to the weight room, haven’t been in a while, or simply haven’t considered what your presence might mean for another woman who’s still a little intimidated, start taking up your rightful space and watch how it changes your life and the lives of those around you.

4. Improve your overall health
This one goes without saying, but health is wealth. The best possible reason to move your body and do any kind of exercise is to improve the health of every part of your body (including the mind!). Weightlifting strengthens your bones, helps with weight management, improves mobility, protects joints from injuries, improves basal metabolic rate, and boosts heart health, all of which are extremely important for living a long and healthy life. If you’re going all in on cardio, you’re missing key opportunities to help prevent injuries while you’re training for a marathon or help slow bone loss that comes with aging. In other words, you know that any and all types of exercise is good for your health, but resistance training is crucial for so many important functions of the body and can help support all of your health goals.

5. Feel more independent
Personally, the biggest takeaway I’ve learned during my journey from cardio queen to strength-training stan is that nothing feels better than knowing you don’t need to rely on anyone or anything. That heavy box from UPS? Don’t worry, I got it. The elevator’s broken? Six flights of stairs are nothing. Moving across town? Well, I still might need some help for that one, but I can still lift even the heaviest boxes without waiting for someone to do it for me (it’s just a simple weighted squat!). If you’re anything like me, weightlifting will help you feel like your most confident, capable, and powerful self in 2022. 

Where should you start with weight lifting?
Whether you’re training at home, at the gym, or a little bit of both, you don’t need any fancy equipment or complicated plans to achieve your strongest body and start weightlifting. All you need are weights (dumbbells, kettlebells, and/or barbells) that are “medium” (doable for 6-8 reps) and “heavy” (doable for 4-6 reps) and a couple of basic movements for each muscle group (read below for ideas!). Also, remember that proper form is more important than how much you can lift, so talk to a trainer or fitness instructor to ensure you have the right form, and don’t lift too heavy that you’ll risk injury. Choose weights that feel challenging but won’t sacrifice form, and stop immediately if you feel your muscles fatiguing to the point that form starts to go. 

Chest:

Back:

Shoulders:

Legs:

Glutes:

Arms:

Abs:

The Crucial Thing Missing From Your Workout Routine More

Welcome to the off-season! With fall races behind us and spring races on the distant horizon, for most of us, cold-weather running can be easygoing, unstructured, and fun. However, there’s no way around it: Winter can be a challenge for doing anything outdoors, and if you don’t have your routine locked down, the cold weather can easily turn a fun run into a nightmare. Whether you struggle with ditching the weighted blanket for your running shoes, fighting the burning in your lungs, or simply don’t have the time to lace up in the limited daylight, this guide will help you get out the door safely and happily, no matter the temperature.

Stay motivated
There are so many compelling reasons to skip your run when it’s cold and dark, so finding motivation to lace up is key. Things like challenges (such as completing a set number of miles per week, committing to at least one mile per day, or competing in a competition with your friends), scheduling runs with a training partner, following a spring race training plan, or even treating yourself to something special once you hit a mileage goal for the season can really keep you on track. When the winter blues hit, remind yourself of how good you feel when the post-run endorphins kick in, and let those euphoric feelings be your motivation to hit the pavement. Finally, when you’re really having a hard time getting up and out, commit to something short, like 10 minutes or a trip around the block. Chances are, once you get out the door, you’ll likely keep going beyond the bare minimum (but even if you don’t, those 10 minutes still make a difference!). 

Dress for success
In most cases, when the temperatures drop, the solution is to bundle up. However, exercise raises your core body temperature and therefore can easily cause you to overheat when dressed too warmly. As a general rule of thumb, dress as if it’s 10 degrees warmer than it actually is to compensate for rising body temperature. For example, if it’s 30 degrees outside, dress as if it’s 40 degrees. This might mean ditching your thick sweatshirt for a sweat-wicking pullover or switching from fleece-lined leggings to your normal spandex. Once you get moving, you’ll be sweating in no time, so dress for how you’ll feel mid-run, not when you first step outside.

Stay dry
Speaking of sweating, you’ve got to be mindful in the winter of the moisture that builds up under your clothes and be sure to wear sweat-wicking fabric that pulls moisture away from the body. These fabrics (such as nylon, spandex, and polyester) keep you dry and ensure that you won’t be at risk for hypothermia. Dress in layers that can easily be removed and added back as necessary so you can adjust your wardrobe on the fly based on how you feel. Factors such as exercise intensity, sunlight, wind, and precipitation can change how you feel on a run without warning, so being able to add or remove layers is crucial. A waterproof shell jacket that can be tied around your waist can easily make all the difference in unpredictable winter weather.

Avoid the dreaded lung burn
Winter runners who experience burning lungs are usually suffering from discomfort due to how dry the air is. This sensation is more likely to occur when breathing in through the mouth instead of through the nose because the nasal passages and windpipe work together to warm and humidify the air before it reaches the lungs, so be sure to stay in control of the breath and inhale through the nose. Additionally, utilizing a muff, scarf, bandana or running mask can help warm the air before it’s inhaled to help keep the face warm and dry. For a bonus, add a drop of your favorite essential oil to the inside of the fabric to soothe the senses and create a more pleasant breathing experience. 

Warm all the way up
It’s not a stretch to suggest that most runners cheat their warmups by simply easing into their runs before sinking into their desired pace. While this might be an OK practice in the warmer weather, cold-weather running demands a much more thorough warmup process. By giving the lungs, muscles, and joints more time to adapt to the temperature, the body will perform better and be far less shocked by the cold.  
Warming up inside before going outside can be an easy way to transition into the cold. Start your warmup with some core exercises, then increase the heart rate and body temperature with movements such as jumping jacks, jump rope, high knees, and mountain climbers. These exercises not only get blood pumping and the temperature up but also target the main muscles used while running. Once you feel warm, step outside and ease into those miles.

Stay lit
Winter months mean far less daylight, and that can put a real damper on your run schedule. No matter the season, safety should always be top priority for runners and joggers, so when winter running brings a whole lot more darkness, be sure to have plenty of lights, reflectors, and bright colors on at all times. Headlamps, reflective vests, neon apparel, and shoe lights are great for ensuring that cars can see you in the darkness, especially when running in areas that are poorly lit.  

Double down on traction
Ice, snow, and slush can all present issues for runners, so when the ground gets slippery, it’s time to invest in some shoes with extra grip and traction. You’re more likely to slip if your current running shoes have soles that are a little worn out, so ensure that your shoes are fresh and grippy by looking at the bottoms and checking for signs of smoothness. If your outsoles are smooth and worn out, it might be time for new, winter-specific traction-based running shoes, such as ones with bottoms that have pronounced spike-like features. The winter models of your favorite running shoes are also less likely to be made of thin mesh, and the thicker fabrics will keep moisture from snow and slush out. Staying warm and off your butt are two very important things to focus on in the snowy months!

Take it to the treadmill
Despite all the ways there are to outsmart the winter weather, sometimes snow, wind, darkness, or plain old inconvenience can easily derail even your best laid running plans. When something gets in the way of your outdoor run, pivot to the treadmill. While treadmill running isn’t quite the same as hitting the pavement, indoor miles are better than no miles at all, and staying safe is far more important than risking dangerous conditions. When in doubt, err on the side of caution by staying indoors and consider the treadmill a tool for motivation to get outside when you can. Winter running can be tricky, but with the right mindset, gear, and plans in place, there’s no season you can’t enjoy getting a few miles in.

This Walking Workout Is Taking Over the Internet
But is it worth the hype? More

I have certainly never been like Khloé Kardashian or Kelly Ripa whose “happy place” is the gym. I have to bribe myself with new workout sets or my favorite Starbucks drink as a reward to get to a workout class, and you can forget about exercising at the end of the day (I will dread it all day to the point where I’ll talk myself into believing that skipping the class is worth the $10 cancellation fee). But no matter if a repetition of lunges and weighted squats brings confidence and happiness or soul-crushing boredom and anger, we all want to be healthy, fit, and feel toned. Luckily for the other exercise-adverse out there, you can achieve all your fitness goals without going to the gym (no really). Read on for fitness tips to follow if you hate working out.

Incorporate your “workout” into your daily routine
PSA: If you hate going to the gym, you don’t need to go. Instead, add brief exercises into your daily routine. Twenty push-ups when you wake up and 20 more when you’re making dinner, 10 squats every time you take a bathroom break, and a few lunges while you brush your teeth are all easy exercises that take seconds out of your day, but when done consistently, can actually make a big difference. Overall, add more non-exercise movement to your life. Even if you have a typical desk job, walk your dog more often, stand while working, try gardening if you have a yard, clean your house more, walk everywhere you can, dance while cooking or getting ready, stretch while watching TV, and get outside to take conference calls.

Take the stairs and walk more
When given the choice between an escalator and stairs, always take the stairs. It’s like a session on the stairmaster built into your day. Likewise, taking a quick Uber or driving may be tempting, but walking when you’re able to will improve your health and save money or gas. Even if you don’t want to go on walks as pure exercise, schedule more walking into your daily routine, whether it’s taking the further train station and walking an extra few blocks, or picking a bar in walking distance to meet friends. Schedule the extra time to walk to work, restaurants, or errands, and you’ll naturally be way more active in your life.

Consider a standing desk, or work on posture
It may look strange to your coworkers, but the benefits of a standing desk might be worth it. Standing for even just three hours a day can dramatically help improve your health. If a standing desk is not an option and you’re sitting at a desk 24/7, you can still be working your muscles and healing your body by simply being mindful of your posture. Proper posture not only prevents injuries later down the road, but sitting up tall with your shoulders back relies on your abs, back, and leg muscles when done correctly. Being mindful of how you sit, stand, and even lay down is can be incredibly effective for the body. 

Find a workout that you actually enjoy
If you dread and put off exercise, it might just be the wrong kind for you. If you enjoy peaceful, mindful activities, do some sun salutations in a yoga class (motivation: ending in Shavasana). If you love getting your groove on at the club, a barre or dance class might feel more like a night out than a work out. If sports are more your thing, sign up for local sports teams (we particularly love beach volleyball), or play to your competitive side with competition-driven classes like Cyclebar. There’s also a wide range of workouts that use items like trampolines or hula hoops that will remind you of having fun as a kid instead of doing squats in a stuffy gym. Remember: workouts should be enjoyable. If the exercise you’re doing isn’t fun for you, find one that is. 

Turn chores into a workout
Oh, you didn’t think laundry or doing the dishes could also give you envy-worthy biceps or strong glutes? Think again. Some of the most common household chores require some built-in physical activity that can work every part of the body. For example, washing heavy dishes in the sink will work your arms, squatting to pick up the laundry basket of dirty clothes will work your legs, and sweeping can work your obliques. Don’t even get me started on scrubbing the tub, vacuuming the floor, or gardening. And if you do a bunch of chores in a row, it will get your heart rate up to count as cardio. Bonus tip: Turn on your favorite playlist and dance around while doing chores for a little extra movement and motivation. Your home has never been cleaner!

Get fit through food
There’s a saying that abs are made in the kitchen, and it’s true that diet is one of the most important pieces of your health and wellbeing. Eating more of the natural foods from the earth that our bodies were meant to eat, and less of the products, ingredients, and chemicals that our ancestors wouldn’t have recognized as food, is crucial for not only how our bodies look, but more importantly how they feel. Know that whole, healthy foods give you the energy to workout (no pre-workout supplement necessary) and will help muscles respond to any form of movement you do. If feelings of sluggishness or uncomfortable bloat are keeping you from feeling fit, talk to your doctor and keep a food journal to find patterns in certain foods that may be negatively affect you.
 

5 Ways to Actually Feel More Toned by Tomorrow

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