TITLE Boxing Club

TITLE Boxing Club delivers the amazing results of boxing, minus the combat, to sculpt and strengthen your body from head to toe. Our stress-busting, group fitness workouts are as fierce as they are fun. Try our signature POWER HOUR free and see how good it feels to blast away calories.

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Heavy foods, lean body: Eating better all winter long

The colder it gets, the more your body craves an excess of carbs and fat. Pair that with the fact that fewer fruits and vegetables are in season, and you’ve got the perfect recipe for seasonal weight gain. Fortunately for you, we’ve got some great tips for how to stay fit all through that long, cold winter.

1.  Putting pomegranates on a pedestal. A few years ago, pomegranate juice was all the rage. These tiny gem-like seeds (and the juice that comes from them) are rich in antioxidants, reduce arterial plaque buildup, and may improve blood flow to the heart. They’re also delicious.

2.  It’s easy being green. Dark leafy vegetables like kale, chard and collards thrive in the chill of winter. They’re also especially high in potassium and vitamins A and C. Try them in salads, as sides, or in the case of kale you can even bake them as chips.

3.  Eat your Brussels sprouts. With more protein than most vegetables and lots of fiber, Brussels sprouts make for a delicious and filling side dish. They can also help detoxify the body, fight cancer and reduce inflammation. Not bad for a vegetable we all hated as kids.

4.  Squash all doubts. Low in fat and high in fiber, squash are one of the healthiest winter vegetables. The fiber makes it heart-friendly, potassium for enhanced blood flow, while vitamin B6 helps both the nervous system and immune system function efficiently. Plus, with names like butternut, acorn, spaghetti and delicata, they’re even more fun to say than they are to eat.

5.  Orange you glad for citrus. Lime, lemon, orange or grapefruit, citrus fruits are at their juiciest in the wintertime. Obviously they’re a powerful source of vitamin C, but did you know they’re also great for your cholesterol? Even better, their bright acidic flavors put you in mind of sunnier days ahead.

6.  Pay attention to potatoes. Normally, starches are a bad thing, lumped together with bleached flour and white rice. But potatoes actually have a number of beneficial nutrients. They’ve got vitamins B6 and C which boost your immune system, folate for pregnant women, and if you can find the purple ones, they’re even known to lower risk of cancer and heart disease.

7.  Open yourself up to oats. Rich in fiber, as well as both calcium and potassium, whole grain oats are a great way to stay heart healthy and reduce your blood pressure. The fiber will also fill you up, which is why studies show that people who eat oatmeal for breakfast consume 1/3 less calories at lunch. And it gets extra credit for actually warming you up.

The other staples of winter are just as good for you. Onions, carrots, fennel, turnips and beets all have nutritional properties that help you lose weight and stay healthy. You can also indulge (a bit) in foods high in protein and good fats, like lean meats, fish, nuts, olives and avocado. And before you know it winter will be out like a lamb and you’ll have a great crop of spring vegetables to choose from.

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It Takes Two: Partner workouts that rock

Everything is better when you do it together. When it comes to working out, having a partner means that you’re more likely to stick to it, stay into it, and achieve better results. So in honor of Valentine’s Week (yes, we’ve extended it to a whole week), grab your favorite gym partner and try one of these workouts that require two to work:

 1.     Resistance bands

Using resistance bands with a partner provides two distinct benefits. The first is that you have more places to anchor it, and the second is that force can be applied in opposition to yours.

a.      Tricep extensions – Face your partner, right foot in front of the left, holding one end of an exercise band in your right hand while your partner holds the other in their left. Bend forward at your hips with your knees slightly bent, and contract your abs. Slowly straighten your arm to pull back the band, then return to start. Complete 12 reps, then switch arms and repeat.

b.     Band jumps – Stand in front of your partner, facing opposite directions. Loop the resistance band around your waist, with your partner holding one end in each hand, knees slightly bent, and hips slightly back for stability. Step forward until there's light tension in the band. Jump forward as far as possible by bending your knees, hips back and core tight, exploding up and forward. Step back and repeat for 8 to 12 reps, then switch roles.

 2.     Medicine Ball Adding a medicine ball allows partners to pass and toss the ball back and forth, improving coordination and increasing muscle power more than can easily be done alone.

a.      Orbit twist & pass – Stand back to back with your partner. Holding the medicine ball in both hands, turn to your right while your partner turns left, and pass them the ball over your right shoulder. Then, turn to the opposite side and pass the ball back again, this time low by your left knee. Repeat for 10-15 reps, then switch directions, this time turning left first.

b.     Forward-backward lunges – Stand facing each other about one foot apart. Hold the medicine ball at chest height and step forward with your right foot. Simultaneously your partner will step backward with their left foot. Both of you will sink into a lunge by bending the front and back knees 90 degrees, keeping knees over ankles, back straight, and core tight. At the bottom of the lunge, pass the medicine ball to your partner before pushing off and returning to your starting positions. Now, switch feet and do it in reverse. Repeat for 8 to 12 reps, then change sides.

 3.     Bodyweight Partnering up means that not only do you have your own bodyweight to provide resistance, you have someone else’s to leverage as well.

a.      Wheelbarrow push-up squats – While your partner is in a high plank position, stand at their feet. Slowly take one of their feet in each hand until they’re in a “wheelbarrow” position. Simultaneously, while your partner bends at the elbows into a push-up, you lower into a squat with your back straight, core tight, and knees in line with ankles. As they pushes up to return to start position, you stands. Repeat for 8 to 12 reps, then switch roles.

b.     Roundhouse – Stand facing each other, 2 to 3 feet apart, with feet wider than shoulder-width apart and hands in fists next to chin. Bring your right foot in toward your left, then kicks right leg up and out while your partner squats low to duck under it. Switch roles as they kick their right leg up and over your low squat. Do 50 kicks total, switching legs halfway through.

 Obviously, these are just a few of the things you can do with a partner that you can’t do by yourself. Try incorporating claps into solo moves, take turns doing things, or even start a friendly competition over who can go longer or do more. And the best part is you’ll probably be having more fun while you do it.

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Valentine’s Dates for Fit Couples

They say that the couple that trains together, stays together. So why not save the cheat day and spend Valentine’s day bonding with your significant other over a shared workout? There’s a pretty good chance that your shared passion for fitness is a big part of why you’re together in the first place. This year, ditch the chocolate and wine and try one of these active Valentine’s Dates instead:

 1.     Go for a run – Whether it’s on the road or on side-by-side treadmills, matching pace is great way to feel connected while you both get in some quality cardio.

 2.     Share a class – Couple up for partners yoga, or if that’s not your thing, explore a new class together for the first time. Choose something challenging to let you bond through shared adversity.

 3.     Team up for a game – Sports provide the perfect framework for a little playful competition. Try going love-love in a game of tennis or get one-on-one with a game of basketball, just don’t forget whose side you’ll want to be on later.

 4.     Give each other a spot – Show that you can put up, with each other. Giving each other a spot while you lift let’s to work together, connect through physical contact, and be supportive both literally and figuratively.

 5.     Get your groove on – Something fast paced like salsa dancing can get you hot at the same time it makes your muscles burn. Not only will moving your bodies together in rhythm feel sexy, it’s also a great aerobic workout.

 6.     Take a hike – No seriously, get out of town and, weather permitting, out into the wilderness. Hiking, mountain biking or even rock climbing are great partner activities that work a wide variety of muscles and require you to work together on pathfinding and providing support.

 7.     Throw down – Be a lover and a fighter with some time together in the ring. Boxing and kickboxing both give you an intense workout and can burn up to 1,000 calories in a single session.

 8.     Be cutting edge – Strap on a pair of ice skates and take some spins around the rink. You may be cold on the outside, but by the time you’re done you’ll be all warm and tingly on the inside.

 Whatever you decide to do, just do it together. It’s all just about getting your hearts pumping right?

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Finding the perfect workout partner

Studies show that there are a number of benefits to working out with a partner, but if you’ve ever tried to find one, you know it’s not that simple. There are a number of different strategies for finding the right fitness friend (which we’ll outline below), but what works for one person may not be the same as what works for another. Ultimately, there are three things that make someone a great fit, and we’ve grouped our approaches accordingly.

1.     Similar interests Hopefully a workout partner is someone you’ll be spending a lot of time with, so it makes sense to look for one based on wanting to do the same activities or at least liking each other.

–      Start with a friend or loved one – It’s totally normal to discuss fitness goals with people you know, so why not work out with them too? You already know you like them, and we tend to be more supportive and forgiving of differences in skill level if there’s a personal relationship as well.

–      Use social media – Not finding the right person in your inner circle? Cast the net wider on Facebook or twitter. Even if your friends and family members aren’t interested, maybe there’s a friend of a friend or someone you know but aren’t close with that is looking just like you are.

–       Join an intramural sport – With team members, you’ll already know that you have something in common. You may even have some of the same fitness goals since you’re training to participate in the same sport. It just makes sense to see if you can work out as a team too.

 2.     Similar fitness goals Working out with someone who has similar goals or fitness levels means that you’ll likely be able to set shared mini-goals, do the same activities, and even measure progress in the same way.

–      Ask a trainer – Trainers and other gym personnel are in a great position to know who else at your gym has a similar skill level, or is also training for a marathon. They also may be able to facilitate an introduction, removing the awkwardness of introducing yourself.

–     Take a group class – Classes are often separated by skill level, already narrowing the pool of candidates. You’ll also have the chance to see what you’re working with before you ever meet. Plus, hanging around after class gives you the perfect chance to casually strike up a conversation.

–      Try a buddy finder app – Some people use Craigslist or Meetup.com to find complete strangers to work out with, but this is 2016, and there are a host of new options. Wellsquad and Fitfuse are just two of the many new apps geared toward finding workout partners. Ask around to see if there are any that are popular in your area.

 3.     Similar schedules Nine tenths of being a great workout buddy is just showing up. So, sometimes just finding someone who wants to work out at the same time as you is as good as gold.

–      Talk to coworkers – You show up at the same time and you leave at the same time, so why couldn’t you work out at the same time. Plus, chances are you already know if you can tolerate each other.

–      Become a regular – If you work out at the same time every day, it won’t take long before you recognize and eventually even acknowledge the other people who work out at that time. See who else does the same exercises or uses similar weight and strike up a conversation. Just be aware that they may prefer working out alone.

–      Do it virtually – Sometimes the best schedule is no schedule at all. Fitbit and other fitness devices now give you a lot of the same measurement and comparison tools that you’d get from working out with somebody, but on your own schedule.

 Whatever you do, what matters is that by pairing up you’re likely to push each other to work harder, you’ll stay more motivated to work out, you’ll have someone to celebrate reaching goals with, and overall it makes working out more fun. So, out of curiosity, what are you doing Saturday morning?

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Switching it up: 7 ways to keep your workout fresh

Four weeks into your New Years goals, and things have already started to feel a bit routine. Not to mention, if you keep doing the same workout long enough, your body will get used to it and you’ll plateau. So, to keep you energized and progressing, it’s probably time to shake things up and try something different. Need some ideas? Here are a couple of our favorites:

 1.     Do something different – It seems obvious, but simply choosing a different fitness activity will help you stay excited and heading toward your goals. Try out a new class (like boxing), explore aerial yoga, play a pickup game of basketball. Anything it takes to stay engaged.  

 2.     Change your playlist – Research shows that music can dramatically improve your workout, providing motivation and improving efficiency. Introducing new songs, especially ones between 125 – 140 beats per minute, could be the perfect way to change things up.

 3.     Set daily goals – Challenge yourself to do better today than you did yesterday. Workout longer, do more reps, burn more calories. Even better, have different goals throughout the week, one day focusing on endurance, while the next focusing on strength.

 4.     Get new toys – Remember how excited you were on Christmas morning? When we have new toys we can’t wait to go play with them. Same thing happens if you introduce a new piece of fitness tech, get a new outfit or buy sneakers. There, now you have an excuse.

 5.     Hire a trainer – If you’ve reached the limits of your knowledge, borrow someone else’s. Working with a trainer is liable to teach you new techniques to try. And nothing motivates you faster than having someone standing there, yelling at you.

 6.     Increase the intensity – Change details of how you’re working out and you’ll change your results. You could extend your workout longer, increase the speed or weight you’re working out at, even work on raising your heart rate.

 7.     Make friends – Right now, your workout isn’t enough to make you want to show up. Give yourself other reasons to want to go. Finding workout buddies (or bringing your own) will keep things fun and help get you through the tough times. Plus you can challenge each other and keep each other motivated.

 Really, this is all about sticking with it. Progress happens over time, and the only way that can happen is if you’re still working out. Make a game of it, try different things, see what works best for you. Whatever you end up doing, just keep showing up.

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6 Ways to stick to your Resolution

If you’re like most people, you probably kicked off this year with the best intentions, but this is right about when it starts getting tough to keep your New Year’s Resolution. However, with a little help and a killer plan, we’re betting that you can make this year different. Here are some of our best tips for staying strong and keeping on track all year long:

 1.     Keep it simple – Most of us make goals that are broad and undefined. Try to split yours up into separate tasks that are easier to achieve. For example if your resolution is to lose weight, first set a mini-goal of getting to the gym three times a week.

 2.     Celebrate milestones – Any time your reach a mini-goal, celebrate your success. You did it, and you deserve to feel good about it! Plus, it’ll get you motivated to set your next goal and keep you moving forward.

 3.     Cut yourself slack – Just remember that nobody is perfect. It’s ok to slip every now and again. What really defines the struggle is how you get back up. So what if you had a brownie, you’ll do a little better next time.

 4.     Tell everyone – Working with a partner or creating a support network to share your struggles dramatically increases your chance of success. It also becomes harder for you to quit if other people know you’re doing it.

 5.     Have fun – Make a game out of it. Get competitive. Do whatever it takes to make your goal fun or at least interesting. Because if it feels like work, you’re not going to want to do it. Especially not day after day, month after month.

 6.     Stay focused – Tape it on your mirror. Make it a mantra. You’re doing this for a reason, and you need to remember that. And if that’s not enough, don’t just think about it in terms of what your goal means for you, think about what it’ll mean to all the people you love.

 They say it only takes 21 days to turn a behavior into a habit. So, stick with it just a little bit longer because you’re almost there! And remember, you have every reason to be proud just for making it this far.

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New eating habits for a New Year

Now that the holiday season and its never-ending supply of parties and gift baskets is behind you, it’s time to get back to real life and drop the couple extra pounds you may have picked up along the way. So in the spirit of helping you to reach your goals and keep your resolutions, we’ve compiled a list of our favorite eating strategies for getting rid of that extra weight.

1.  Eat breakfast. Everyone says that it’s the most important meal of the day, and they’re right. If you don’t eat within 60 minutes of waking, your body goes into starvation mode and holds onto fat cells. Eat something low in sugar and high in protein to kick your metabolism into high gear for the whole day.

2.  More meals. Break up your food throughout the day, rather than downing 1000 calories at a clip. More, smaller meals will keep your blood sugar within that sweet spot where your body is breaking down fat, rather than storing it for later, or worse, attacking muscle for a quicker source of energy.

3.  Better portions. Ever wonder why French people are so skinny? On average, American portion sizes are 15%-20% more than European ones. So instead of finishing the bag or cleaning your plate, eat until you feel full and quit while you’re ahead. You can always eat more later when you’re hungry again.

4.  Plan ahead. Let’s face it, our biggest enemy to eating healthy is time. Try cooking in advance, preparing a whole week’s worth of food on Sunday. If you’re not that decisive, you can portion your different vegetables and only cook basic proteins and grains beforehand to turn into a variety of dishes later.

5.  Enjoy your food. Get a plate and silverware and sit down at a table. Chew slower. Actually pay attention to how good your food tastes. Simultaneously, you’ll eat less and also be giving your body time to recognize when it’s full. You’ll eat less, and who knows, you might even enjoy your meals more.

6.  Snack first. Taking the kids for fast food? Got a work party to go to? Eat before you leave for any destination where you’re likely to overeat. You’ll be less hungry when you get there, so you’ll be more likely to make smarter choices.

7.  Satisfy the craving. If you deprive yourself of something you love, you’re more likely to binge later. Instead, give into it. Just be smarter about how you do it, like replacing soda with seltzer or an unsweetened ice tea. Swap candy for fruit or a granola bar. Or maybe eat the thing you want but only have a bite.

Ultimately, the more eating right feels like work, the less likely you are to stick with it. So set small goals that you can easily reach, don’t deprive yourself of the food you really want, and realize that whatever you’re doing is better than doing nothing. Good luck!

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Reaching your workout goals in the New Year

So, you decided that THIS was the year you were finally going to get in shape. But now that the confetti has settled, you need to figure out exactly how you’re going to make that happen. Here’s our advice for how you should approach your resolution for your best chance at success.

 1.     Decide on the destination – “Getting fit” is really vague, and means something different to everyone. The first step to success is choosing a well-defined goal. Something you can measure, like a target weight, going down a clothing size or how often you’ll work out.

 2.     Make a plan – Don’t just show up. Knowing in advance that achieving your goal is going to take lots of hard work, and planning out the steps you’ll take to get there, will not only make your goal seem less daunting, it will also help you track where you are in the process.

 3.     Love the process – Working out is not just about physical activity. It’s about fueling, hydrating, increasing strength, increasing endurance. You can set incremental goals in any or all of those categories that will help contribute to reaching your ultimate goal.  

 4.     Play the long game – Listen to your body and don’t expect immediate results. Too often, people push as hard as they can, only to have an injury derail their whole plan. Learning which pains to work through and when you need to slow down is just as crucial to long term success as making ongoing progress.

 5.     Reward yourself – Any time you reach a milestone, make sure you celebrate it. It’s so easy to get lost in the drive forward that we don’t take time to realize how far we’ve come. Nothing makes you more ready to take on the next challenge than the feeling of accomplishment from having conquered the last one.

 6.     Stay flexible – Don’t be afraid to adjust your goals as you go. If your current goal starts to feel unreachable, set one that feels more achievable. Wherever you DO get to will still be miles ahead of where you are now.

 The most important aspect of your resolution, is that it needs to be meaningful to you. This isn’t about what other people think, or what other people are doing. This is about you choosing to change yourself for the better. Now go and do it.

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7 ways that exercise can knock out seasonal stress

Between the finding the perfect gift, braving the crowded stores, holiday travel and “quality time” spent with families, this season is full of stress. Fortunately, exercise is the perfect cure. It works on a number of different levels to restore that sense of wellbeing and get you back into the holiday spirit.

 1.     Clear your mind – Repetitive exercises like running or cycling allow your mind to unfocus, and the rhythmic movements ease tension and anxiety.

 2.     Boost your mood – When your heart rate increases, the body naturally releases endorphins that reduce feelings of pain and leave you feeling euphoric after a workout.

 3.     Do it together – Social interaction is proven to reduce stress and improve mental health, so taking part it a group fitness activity (like fitness boxing) can be a great way to feel positive.

 4.     Feel better outside – Not surprisingly, losing weight or getting more toned on the outside can do wonders for how you feel inside. Exercise can improve self-confidence, put us back in control and create feelings of satisfaction or accomplishment.

 5.     Run more efficiently – When we exercise, it requires all of your different body parts to work together. This in turn, allows the body to respond more efficiently to negative stimuli like stress.

 6.     Sleep better – Exercise has been shown to help you fall asleep faster and sleep more deeply. This means that the following day you’ll likely have more energy and be in a better mood.

 7.     Get on a roll – Working out provides specific achievable goals that can create a sense of accomplishment. This feeling follows you out of the gym allowing you to be more productive and goal oriented in managing the rest of your life.

 While the stresses of the season may be unavoidable, a little exercise can make a world of difference. If nothing else, just doing something about it will make the stress seem a little less daunting and a bit more manageable. Good luck!

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The fit guide to surviving the holidays

This is a festive time of year, filled with celebration and good cheer.  It’s also a time for seasonal stress, zero free time and a ton of binge eating.  With all of the parties and get-togethers centered around food, it can really take its toll.  So, we wanted put together this simple list of strategies to help you survive the season:

1.  Rest well. Turns out that studies show that, on average, people who get less than seven hours sleep will eat an extra 300 calories the following day. The body also craves foods that are higher in fat and decision making is impaired, especially when it comes to food.

2.  Dress smartly. Choosing clothing that fits more snugly will provide you with a near constant reminder that there are consequences to overeating. And before you’re able to overdo it, you might literally not have enough room in your pants to have another bite.

3.  Work the room. Stand near the food, and chances are pretty good that you’re going to eat it. Walk around, talk to people, and you may be too distracted to overeat. Plus, you can use this as an opportunity to survey all of the food that’s available, so you won’t choose one thing and then see something better later.

4. Drink wisely. Everybody forgets about the alcohol. Not to drink it of course, but we forget about the calories. Even good choices like wine and beer are still about 100 calories a glass. Cocktails can be much higher, depending on what they’re mixed with, and eggnog can tip the scales at a whopping 450 calories.

5.  Eat smaller. Go ahead and fill your plate, just make it a smaller plate. Portion control tends to be people’s biggest issue at holiday meals, and this is a great way to trick your brain into thinking you’ve had enough. Even if you do decide to go back for seconds, you’re likely to be much more selective.

6.  Savor longer. Drink slowly, take smaller bites, chew them longer. I know it sounds a bit ridiculous but science has proven that these simple strategies give your body time to decide that it’s full. You’ll eat less, and who knows, you might even enjoy the food more.

7.  Delay gratification. Rather than eating extra helpings to try a little of everything, take home leftovers of the things you didn’t get to. Especially desserts. Chances are that in the cold light of (the next) day you’ll be smarter about what you eat, and it’ll still be just as delicious.

Just remember, the holiday season isn’t about the food and drink. It’s about spending time with friends and family. And if you do overeat, instead of beating yourself up over it, get right back on your plan and you’ll undo the damage in no time.

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8 Spooktacular Ways to Work Off Halloween Candy

Surrounded by candy, Halloween was probably your favorite holiday as a child. But for adults, it might be the hardest day of the year to stick to your fitness plan. And while words like "fun size" make you think it’s okay to have just one, it’s definitely a slippery slope. Just remember that whatever you put in your mouth equals more time you’ll have to put in at the gym.

Here’s what it takes to burn off your favorite treats:

1.     Kit-Kats - Just two fun-size bars are 210 calories, which roughly equals 16 minutes spent on a treadmill.

2.     Butterfingers - The little ones come in at 170 calories for two, so you can work that off with 30 minutes on a bike.

3.     M&Ms - Actually, a fun-size pack only has about 67 calories, which you can undo with only 25 minutes of yoga.

4.     Tootsie Roll - These little guys are around 24 calories per piece, so they add up fast. You can knock out 5 in about 8 minutes of swimming.

5.     Reese’s Peanut Butter Cup - My personal kryptonite, one cup is 110 calories, which fortunately is the equivalent of only 11 minutes of kickboxing.

6.     Twix - Each fun-size stick is about 80 calories, so 9 minutes of lifting should help you polish that off.

7.     Starburst - At 20 calories a pop you can afford to eat a few more. You can burn off 8 of them in 12 minutes of step class.

8.     Twizzlers - Every piece you eat is about 70 calories. So that’s 10 minutes of rowing multiplied by the whole bag.

Listen, candy is fun and at Halloween, virtually unavoidable. As in all things, moderation is really the key. And sharing, we really like sharing.

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Eat these 7 foods to stay fit this fall

As it gets cooler outside, it’s natural to want to warm up with comfort foods and pumpkin-flavored everything. Unfortunately, that’s usually a one-way ticket to packing on some (very) early winter weight. Luckily, whether you’re just trying to stay in shape or training for a marathon, there’s also a whole cornucopia full of fall foods that are perfect for fueling your fitness.

1.  Putting pumpkin on its pedestal. Beyond being a total marketing bonanza, pumpkin has a number of big health benefits. This fall favorite provides a ton of fiber, alpha-carotene to build strong connective tissue and magnesium for excellent bone health.

2. Can’t go wrong with cranberry. These tart red superfruits are high in antioxidants, act as an anti-inflammatory, and even provide something called proanthocyanidins, which fights off bacteria throughout the body. They also contain ursolic acid, a substance known to aid in burning fat.

3.  Squash all doubts. Low in fat and high in fiber, butternut squash is one of the healthiest fall vegetables. The fiber makes it heart-friendly, potassium for enhanced blood flow, while vitamin B6 helps both the nervous system and immune system function efficiently.

4.  Sweet potatoes are…sweet. But they’re also high in fiber to keep you feeling full longer, and contain adiponectin, which naturally regulates your blood sugar, helping your body process fuel most efficiently. They also are a natural source of quercetin, which can increase endurance and improve athletic performance.

5.  Definitely give a fig about it. Turns out that besides being high in fiber (like most of the things on this list), figs are incredibly rich in minerals including potassium, calcium, magnesium, iron and copper and are a good source of antioxidant vitamins A, E and K. Oh, and they taste really good.

6.  Beets can’t be beat. High in sugar, but low in calories, beets provide a long sustained release of energy. They’re also packed with a laundry list of vitamins and minerals, can help fight cancer and, as if that’s not enough, they oddly contain a number of natural mood stabilizers. Go figure.

7.  Eat your Brussels sprouts. With more protein than most vegetables and lots of fiber, Brussels sprouts make for a delicious and filling side dish. They can also help detoxify the body, fight cancer and reduce inflammation. Not bad for a vegetable we all hated as kids.

And all of that is just the tip of the iceberg… there’s also apples, walnuts, cinnamon, sage, mushrooms and dozens more. In fact, as a traditional harvest season, the fall features tons of healthy foods and ingredients that can benefit your body and make it easier (and more delicious) to stay fit.

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Working “Out” While It’s Still Warm

With cooler weather coming you’re going to want to squeeze in every last bit of time outdoor while you still can. So, save the gym for the winter and keep your workouts outside for a little longer. The best part is you’ll burn extra calories due to changes in terrain, wind resistance and your body working harder to stay warm. Get inspired for your outdoor workouts with the tips below:

  Try Trail Running.

Running is already a great workout. Now add in uneven terrain and unpredictable footing. Along with the great cardio exercise, you’ll be building added strength and agility as you change inclines and adapt to different surfaces. Plus you get to be surrounded by trees and animals instead of sweaty people and stale air.

 2.     Ride A Bike.

Whether you’re going around the block or training for a triathlon, cycling is an excellent cardiovascular workout. It’s low-impact, so it doesn’t put stress on joints. It’s easy to tailor to your fitness level. And depending on where you live, you might even be able to ride to the office and work out while you commute.

  Do Your Chores.

It may sound silly, but raking leaves and chopping wood are just two of the calorie-intense outdoor activities people get up to in the fall. Raking for an hour can burn about 400 calories, which is about the same as a brisk walk. Choose a heavier tool and you can even build some muscle while you’re at it.

 4.     Join A Team.

With school back in session, fall is sports season. Most sports provide a solid cardiovascular workout with other benefits built right in. Plus, with regular practices or games, you’re turning your workout into a routine. You’ll also have built in workout buddies who can help you stay motivated and engaged.

 5.     Train For Something.

Fall is the perfect time to get in shape for a 5k, an obstacle race or even a marathon. Big fitness events give you a tangible goal to strive for, and lots of participants mean that you’ll have a ton of training partners.

 6.     Get On The Water.

Rowing is another low-impact activity that burns lots of calories. It’s a total body workout, working the back, arms, legs and abs to the tune of about 800 calories an hour. It also improves joint health by taking you through a wide range of motion.

 At the end of the day, it almost doesn’t matter what you do as long as you’re making the most of the outdoors while you still can. Before you know it the days will get shorter and colder, and you’ll spend the next several months dreaming of spring.

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Eating like an athlete

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Getting and staying fit takes a tremendous toll on the body, and how you feed your muscles plays a big part in how effective your workout is. So we went straight to the source, the experts who spend every day pushing their bodies to the max in order to stay in peak form — professional athletes. Here are their best tips for how to fuel your body in order to get the most out of your workout:

  1. Keep Your Meals Balanced. There are certain things your muscles need, and your best bet is to get some of each at every meal. Include servings of protein, carbs and good fats in everything you eat to help your body recover from your last workout and get ready for the next one.

  2. Eat Three Meals A Day. Most of us think in terms of breakfast, lunch, and dinner, but athletes break their day into: breakfast, preworkout, and postworkout, plus lots of snacks in between. And, they never EVER miss a meal.

·       Breakfast: Always eat breakfast, even if you exercise first thing in the morning. Even if you don’t feel hungry, your body is, and your workout won’t be half as effective if you don’t fuel before a training session.

·       Pre-workout: Think of your body as an engine. It doesn’t matter how hard you try to make it go if there’s no fuel to burn. Without food in your system, your muscles are hungry, which means that they perform less efficiently so you’ll gain less muscle and burn less fat.

·       Post-workout: After a workout it’s all about replacing what you’ve used. That means carbs for energy and protein to rebuild muscle. It’s important to have a snack within 30 minutes after finishing a session and a full meal within one to two hours.

  3. Do Some Carb Loading. While carb has become a major 4-letter word in the world of dieting, that’s the stuff your body is burning while it works out. Pro athletes often eat 3x more carbs than protein in order to make sure they have plenty of calories to keep them going.

  4. Choose Nutrient-Dense Foods. While some gymaholics swear by their protein shakes, most athletes will tell you that if you eat right, your body should be able to get virtually everything it needs from the food you eat. Add more lean meats, poultry, seafood, low-fat dairy foods, whole grains, fruits, and veggies to your diet before you ever start supplementing.

  5. Chug Sports Drinks. But don’t forget that your calorie count includes the drinks you’re consuming. Athletes drink water to hydrate and only use sports drinks to boost sports performance during training sessions that last longer than 60 minutes.

  What it comes down to is this: food is the key ingredient for fueling, refueling, and repairing your body. If you eat right your body will have everything it needs to perform when you want and how you want. But without proper nutrition, your training sessions will be less effective and you’ll be less likely to achieve the results you’re looking for.

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Keeping it off: How to hang onto your summer body

Now that Fall is fast approaching, don’t let all that hard work you put in getting in shape for summer go to waste. Don’t let the cooler temps and extra clothing coverage lull you into complacency. Instead, keep up your momentum and see what your body is really capable of. Here are our favorite steps to staying fit on into the Fall and Winter:

 1.              Set new goals –

You were able to put in all of that extra time and effort for summer because you knew what kind of summer body you wanted. Whether it’s an upcoming wedding, a beach vacation or seeing family at the holidays, keeping a specific goal in mind will give you the motivation to stick to your workout.

 2.              Stay naked –

It sounds silly, but part of why we care more about our summer body is because we see more of it. Check yourself out in the buff more often during the Fall and Winter so you can keep an eye on exactly what’s hiding under all those long sleeves.

 3.              Keep it outside –

The worst part of summer ending is not getting to be outside as much. So keep your workout outdoors until the weather really gets cold. Moving back into the gym too soon makes it tough to stay motivated.

 4.              Get some help –

It turns out that sometimes the best way to stay motivated is to have someone yelling at you. But seriously, try working with a trainer to switch up your routine. It will reinvigorate your workout and keep you interested since your old routine probably feeling stale.

 5.              Hang out gym-side –

Since you’re not spending time with friends by the pool, clearly you’ll need somewhere else to socialize. Make the fitness club your new spot, since working out with friends is a proven way to stay motivated and keep you coming back.

 6.              Make it a team effort –

School is starting, and it’s the perfect time for people of all ages to join a team sport. You’ll be building a routing fitness activity into your schedule and you’ll have a bunch of teammates who are counting on you to stay in shape.

 The real challenge (obviously) is keeping motivated. With these tips and a little willpower, you should be able to stay in summer shape all season long. And before you know it, it’ll be Spring and you can start planning for Summer all over again.

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Instant energy: 7 fantastic foods to fight fatigue

It takes a lot of energy to do all of the things we do every day. Especially when you’re trying to get and stay fit. But getting that burst of quick energy doesn’t have to mean tossing back another cup of coffee or reaching for a candy bar. These foods will give your body the fuel it really needs, so you can keep on treating your body like the temple it is.

1.  Oatmeal. Everybody says that breakfast is the most important meal of the day, and they’re right. Start your day with a whole grain like oatmeal to provide your body with a steady release of energy throughout the day.

2.  Eggs. Eggs are actually pretty incredible. They contain the most complete form of protein in any food, featuring all of the essential amino acids and 30% of your daily value of protein. They also have iron, zinc, and B vitamins to assist with energy production in the body.

3.  Almonds. One of the most nutrient-rich foods on the planet, almonds are packed with protein, manganese, copper and riboflavin. In addition to the energy provided by protein, copper and manganese neutralize toxins within cells to keep energy flowing throughout the body, and riboflavin aids oxygen-based energy production.

4.  Leafy Vegetables. Turns out Popeye was right. Foods high in iron — like spinach, beans and lentils — help red blood cells get more oxygen into your bloodstream, which makes you feel more alert and improves your concentration. Eat them with foods high in vitamin C and you can actually boost your body’s ability to absorb the iron.

5. Dairy. It gets a bad rap, but milk and dairy are some of the most complete foods you can consume. They follow up a quick burst of energy from carbs with a longer, sustained release of energy provided by protein. A double-whammy that will keep you going all day long.

6.  Sweet Potatoes. This high-fiber food is sweet in more than just taste. Sweet potatoes not only help stabilize your energy, they’re also loaded with potassium, vitamin A and vitamin C. Potassium in particular can help keep you hydrated, as well as increasing circulation and blood flow throughout your body.

7. Water. Believe it or not, the number one cause of sluggishness is dehydration. Not getting enough water can slow down your metabolism, keeping calories from being converted to energy in your body. So drink water and eat fruits and veggies with a high water content to keep your body running in peak form.  

And whatever you do, try not to fall into the energy trap of relying on caffeine and refined sugar for energy. They may give you a short boost, but the crash afterward leaves your body with a greater energy deficit than you had to begin with. Eating right and eating often is always your best bet for having enough energy to get it all done!

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Foods you should eat MORE of to weigh LESS

Any time somebody brings up the topic of weight loss, the first thing that comes to mind is crash diets and starving yourself. Which of course is no fun at all. So we decided to take the opposite approach and put together a list of 10 foods that actually help your body to burn calories and fight fat. That way you can drop pounds while feeling good about what you eat.

1.  Eat your whole grains. Turns out that certain foods take more energy to process than they contain. Whole grains are one of them. Eating foods rich in fiber like oatmeal and brown rice actually burn twice as many calories as processed foods.

2.  Get your green tea. There’s a natural compound called EGCG found in green tea that temporarily speeds up your metabolism. In one study, people lost almost a pound a week by drinking 4 cups a day.

3. Turn up the spice. Apparently, the substance that makes hot peppers…well…hot…is known as capsaicin, and in addition to making things more delicious, it actually heats up your body. Which in turn helps you burn more calories. So go ahead and pile on as much as you can take.

4.  Pick your protein. As hard as it is for your body to break down whole grains, lean proteins are almost as good. About 30% of the calories you get from protein are given back in breaking it down.

5.  Fruits are great. Many fruits and vegetables, especially grapefruit, watermelon, celery and cucumber, contain a ton of water while most of the rest is fiber. That means that you’ll get hydrated, get a burst of quick energy, and feel more full, with every single serving that you eat.

6.  Don’t forget fish. It’s been proven that omega-3 fatty acids found in fish acts as a metabolism regulator. They affect the levels of the hormone leptin in your body, which control how fast fat is burned.

7. Take it black. Everyone knows that coffee makes you feel more alert, but it does much more than that. As caffeine hits your system, your heart rate increases, your blood takes in more oxygen and your metabolism is elevated, letting you burn more calories. Just don’t spoil it with lots of cream or sugar.

8. Enjoy an avocado. This superfood is a complete fat fighting powerhouse. Avocados contain monounsaturated fats which are hard to break down, speed up your metabolism, taste great, and have a whole host of other health benefits.

9. Count on chia seeds. In addition to growing into a cute pet on your windowsill, chia seeds have all of the fat fighting things you’re looking for. They’re rich in protein, fiber, AND omega-3 fats, plus they help boost metabolism, suppress appetite, and turn on glucagon, our biggest fat burning hormone.

10.  Go nuts. One of the tastiest ways to burn more calories is by eating nuts. Nuts in general are high in fiber, good fats and omega-3s. Best of all, Brazil nuts accelerate your metabolism by converting the basic thyroid hormone into T3, the active form of thyroid hormone. They can even fight cellulite.

Obviously, you’ll probably still have to put down that donut, but if you stick to calorie burning foods like these, you can feel free to go ahead and eat to your heart’s content. Combine it with a solid workout, and you’ll be losing weight in no time.