Fitness and Health

Why you should avoid extreme habits, plus thoughts on why balancing your habits is so important.

Wed, 17 Apr 2024 12:53:02 -0700

How grip positioning impacts your dumbbell row | Jump into Day 2 of our 30 Day Challenge with Brian!

Mon, 15 Apr 2024 11:54:00 -0700

Are you ready for our 30 Day Challenge?! Jump into Day 1 with Kelli and Daniel on our website now!

Sun, 14 Apr 2024 09:00:56 -0700

How to have a successful workout challenge! Our new 30 Day Challenge drops on Sunday, April 14!

Fri, 12 Apr 2024 11:46:44 -0700

8 Tips to Set You Up for a Successful Program Complete from Tasha & Erica

Fri, 12 Apr 2024 04:00:19 -0700

A blooper reel from Tasha's newest workout! Watch the extended bloopers at the end of the workout

Wed, 10 Apr 2024 11:28:00 -0700

Form Review: the Plank! Practice improving your plank with Erica's new plank add-on workout

Tue, 09 Apr 2024 12:08:26 -0700

Form Review: Renegade Row! Plus, some modifications. Practice it in Tasha's new level 5 workout!

Mon, 08 Apr 2024 12:26:33 -0700

Total Body Weighted Strength Circuits: With Endurance-Building HIIT Bursts

Mon, 08 Apr 2024 04:15:04 -0700

Get a sneak peek of our 30 Day Challenge now! Link in description.

Sun, 07 Apr 2024 08:00:58 -0700

Form Review: bodyweight squat with an optional bench. Practice this exercise in Tasha’s new workout!

Fri, 05 Apr 2024 11:36:55 -0700

Announcement: 30 Day Challenge PREVIEW Available

Wed, 03 Apr 2024 13:48:50 -0700

A blooper reel from our latest Vlog! Are you excited about our upcoming 30 Day Challenge?!

Wed, 03 Apr 2024 12:51:18 -0700

Why functional core and stabilization exercises are important #functionaltraining #coreworkout

Tue, 02 Apr 2024 11:53:35 -0700

Get a sneak peek of our new 30 Day Challenge two weeks early! Link in description for details.

Mon, 01 Apr 2024 09:32:20 -0700

Tue, 20 Feb 2024 06:13:19 -0800

Tue, 21 Nov 2023 08:10:08 -0800

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Why Do You Travel

Thu, 16 Nov 2023 19:20:44 -0800

Why Do You Travel

Thu, 16 Nov 2023 19:20:07 -0800

Thu, 16 Nov 2023 19:13:08 -0800

Thu, 16 Nov 2023 19:06:01 -0800

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Mon, 30 Oct 2023 08:57:43 -0700

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Sat, 28 Oct 2023 17:38:51 -0700

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Amazing Travel Quotes that will inspire your Wanderlust! #TravelQuotes

Tue, 17 Oct 2023 09:01:57 -0700

Amazing Travel Quotes that will inspire your Wanderlust! #TravelQuotes

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Tue, 17 Oct 2023 07:25:16 -0700

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Mon, 16 Oct 2023 18:38:02 -0700

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Mon, 16 Oct 2023 18:37:45 -0700

Mon, 16 Oct 2023 18:35:45 -0700

The Cruise SVG bundle includes 20 quotes, such as cruising, family cruise 2023 cruise squad, I need vitamin sea, 2023 girls gone cruising, our first family cruise, my 1st cruise, and more. High-quality and transparent background allows you to use designs

Thu, 31 Aug 2023 22:00:17 -0700

The Cruise SVG bundle includes 20 quotes, such as cruising, family cruise 2023 cruise squad, I need vitamin sea, 2023 girls gone cruising, our first family cruise, my 1st cruise, and more. High-quality and transparent background allows you to use designs in many creative projects - print them on t-shirts, and mugs, create stickers, use them for cutting, and more! You can use these files with programs such as

Thu, 31 Aug 2023 21:59:10 -0700

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Thu, 31 Aug 2023 21:57:19 -0700

Summer SVG Bundle Beach Quotes Svg Vacation Svg | Etsy

Thu, 31 Aug 2023 21:55:27 -0700

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Thu, 31 Aug 2023 21:52:02 -0700

Week 3 on the @onepeloton -so far it's amazing and I'm addicted. I'm tough to impress when it comes to trainers and they are blowing me away! After having 2 kids and then a 3 year sickness, it feels good to be pushed to my limits!

Fri, 02 Nov 2018 06:43:54 -0700

Week 3 on the @onepeloton -so far it's amazing and I'm addicted. I'm tough to impress when it comes to trainers and they are blowing me away! After having 2 kids and then a 3 year sickness, it feels good to be pushed to my limits!

Thank you @KIDZBOP for making sure that I never know the right words to songs on the radio. @FallonTonight #ThankYouNoteFriday

Fri, 29 Sep 2017 10:20:23 -0700

Thank you @KIDZBOP for making sure that I never know the right words to songs on the radio. @FallonTonight #ThankYouNoteFriday

A big thanks to @expedia for working with me for HOURS while we re-booked travel plans due to Irma issues.pic.twitter.com/RJGTPD4hyK

Wed, 13 Sep 2017 07:13:16 -0700

A big thanks to @expedia for working with me for HOURS while we re-booked travel plans due to Irma issues. pic.twitter.com/RJGTPD4hyK

Did a @GlideFit core class today. Really enjoyable and my whole body is feeling it. Have you tried it yet?

Wed, 06 Sep 2017 16:59:39 -0700

Did a @GlideFit core class today. Really enjoyable and my whole body is feeling it. Have you tried it yet?

The Best Online Yoga Workout Videos for Calming Your Mind and Toning Your Body

Wed, 23 Aug 2017 13:24:52 -0700

Whether you're looking for a challenging sequence that will increase your heart rate or a restorative flow that's suitable for beginners, there's something for everyone on this list of the all-time best online yoga videos.

How My Husband and I Stay Insanely Fit While Raising a Toddler

Wed, 23 Aug 2017 09:37:49 -0700

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When George and I met in 2011 on a blind date, we were instantly attracted to each other, although there’s a 20-year age difference between us. But our shared passion for fitness was so strong that it kind of made our ages irrelevant.

We immediately dug the idea of working out together, so soon after we began dating, he started tagging along with me to my circuit-training class at Barry’s Bootcamp in New York City. We like to say the foundation of our relationship formed there.

But I was completely caught off guard when, at the end of class one morning, he proposed to me while I was still standing on a treadmill. It was absolutely perfect, and we were stoked to begin the next phase of our lives together.

Fast forward a few years, and we’re married and I’m pregnant with our son, Mason. We kept up our workouts, although I experienced the usual lags of pregnancy. George was very supportive—he would go to Barry’s with me and run slow because I would run slow.

Over the course of the pregnancy, being a fit couple in New York unintentionally became our personal brand. So one day on a lark, we opened the Instagram channel @NYCfitfam and started chronicling our lives. We meant for it to be our little hobby. But then people started following us. The next thing we knew, we had more than 24,000 followers.

We saw our surprising popularity as a sign that we could help others by sharing our ideas on fitness, nutrition, and staying healthy in a relationship. We’re not dieticians, doctors, or personal trainers—we’re just two parents trying to balance quality time together with our nearly 2-year-old son and super-busy careers (I’m in PR, and George is in marketing). And we’re trying to inspire others through @NYCfitfam to do the same.

But it isn’t always easy. When Mason was born in 2015, I had no idea what to expect, both in terms of how quickly I’d recover from his birth and how we should integrate fitness into our lives. The one piece of advice we heard over and over again was “make sure you have date night.” So we felt obligated to hire a sitter for several hours and eat big, fancy meals. While we enjoy eating out now and then, we weren’t getting the workouts, or the connection, we so badly craved in our first venture as parents together.

So we decided we’d need to flip the switch on “date night” by shifting our romantic time to the mornings. Instead of hiring sitters to watch Mason from 6 p.m. to 10 p.m., we started hiring sitters to watch Mason from 6 a.m to 10 a.m. This allowed us to go jogging, enter road races together, and take fun, new fitness classes. Most importantly, it allowed us to spend time together in the way that made the most sense to us, without all the empty calories.

That said, we’ve learned a lot navigating fit parenthood together. The most important thing to me, as a wife and a mom, is that I have a partner who shares childcare responsibilities. George is happy to stay home with Mason so I can get a workout in, and I do the same for him.

In terms of advice for new parents, the first thing I'd suggest is to plan. If George and I don’t calendar everything, none of it is happening. We have decided that work comes first at this time in our lives, but fitness and wellness is a close second. We’re no good to our bosses and ourselves if we don’t work out—but we need to plan ahead when to do it.

Also, go outdoors as much as possible. The one place everyone is happy is outdoors, whether it’s walking or running or popping your kid in the jogging stroller. Sometimes it also helps to set a goal together, whether it’s running a 5K or even going on a vacation where you have to wear a bathing suit, so you're more likely to do something active in the water.

Finally, stay open minded to trying new activities together. George is a really good sport—he comes to a barre class or a yoga class sometimes even if it isn’t his thing. We like to share with each other what lights the other person's fire. Trying new things is a fun way to ignite passion. And with classes, there’s a start and end time, and that helps you get your butt there. There’s also a built in community there, so if you keep going, you’ll start to make fit friends.

Follow George and Jamie Hess’ fitness adventures on Instagram @NYCfitfam, YouTube, or via their website.

5 Yoga Moves You're Probably Doing Wrong—and How to Fix Them

Tue, 22 Aug 2017 08:27:12 -0700

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428: That's how many calories you could burn in one hour of moderate-intensity yoga—that's about the same as in a light jog. Yoga has other benefits, too, such as fighting off the blues. A new study found that people with depression who took 90-minute yoga and breathing classes two or three times weekly for 12 weeks (as well as practicing at home) reported a decrease in symptoms.

But to maximize yoga's many benefits, it's important to perform the basic poses correctly. Here, five poses that many people commonly do incorrectly, plus easy fixes from Kristin McGee, a celebrity yoga and Pilates instructor in New York City and Health's contributing yoga editor. Tip: Hold each pose for four to six breaths, making sure to breathe deeply and evenly.

Seated Spinal Twist

Photo: Tom Corbett

Great for: Strengthening obliques, chest, and shoulders; improving spine flexibility.

Do it right: Sit with legs extended. Bend left knee, placing left heel on floor outside right thigh. Bend right knee in front of you. Place right elbow on outside of left thigh and left palm or fingertips on floor. Keeping hips anchored, inhale as you twist torso to the left. Release and switch sides. Avoid leading with head instead of lower torso.

Downward Dog

Photo: Tom Corbett

Great for: Strengthening arms, legs, and core; stretching hamstrings, shoulders, and back.

Do it right: Begin on all fours, palms wider than shoulder-width apart. Press into hands and feet to lift hips, forming an inverted V with body. Continue lifting through tailbone, keeping spine straight and head between arms. If hamstrings are tight, bend knees. Avoid rounding your lower back.

Tree Pose

Photo: Tom Corbett

Great for: Building focus and improving balance.

Do it right: Stand with feet hip-width apart and arms at sides. Place left sole, with toes relaxed, against right inner thigh or calf; turn left knee out to the side. Bring palms together at heart. Release; switch sides.

Bridge Pose

Photo: Tom Corbett

Great for: Strengthening core, glutes, and hamstrings; lengthening spine.

Do it right: Lie faceup with knees bent, heels flat, and arms at sides. Press into feet, lift hips, and roll spine up off floor. Clasp hands together under body and lift chest. Keep feet parallel, rooting down through big toes.

Forward Bend

Photo: Tom Corbett

Great for: Stretching hamstrings and back; helping release stress.

Do it right: Stand with feet about hip-width apart, arms at sides. Hinge forward, bending knees slightly as you lower head toward floor. Think of your body as a crisply folded piece of paper—the fold should come from your hips. Lengthen spine as you come forward, letting head hang down. It’s OK to keep knees slightly bent.

Pin the full tutorial for later:

What Exercise Actually Does to Your Body

Tue, 22 Aug 2017 08:21:10 -0700

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You know a sweat session has major health and stress-relief benefits. But what is happening head to toe? Here’s exactly what a workout does for you.

1. You burn calories. When your body breaks down energy-dense foods, like carbs and fats, it turns them into the molecule ATP (adenosine triphosphate). Then, when the body converts ATP into ADP (adenosine diphosphate), it gives off energy and allows muscles to contract and move. It’s what we mean when we say we’re "burning calories," says Joseph E. Herrera, DO, chair of the Department of Rehabilitation Medicine for the Mount Sinai Health System.

2. You heat up. As your body burns calories, its temperature rises, and you sweat. "Sweat wicks away heat, which allows your body to keep working out without overheating," says Herrera.

3. Your heart beats faster. Exercising raises your heart rate in order to quickly push blood and oxygen to the muscles. If you train for endurance events often, your resting heart rate may get lower, says Herrera, as your heart becomes more efficient at supplying blood to your organs and muscles.

4. Digestion can turn wonky. Ever felt like you suddenly had to go to the bathroom after starting a run? Blood flow is directed away from your core and intestines to your large working muscles, which can lead to diarrhea. Tip: Avoid food an hour before exercise.

5. Happy hormones flow. At the start of a tough workout, you get a spike in adrenaline and the stress hormone cortisol. Your body senses you’re in "flight" mode (i.e., trying to escape a threat). Next, endorphins help cut muscle pain and improve mood. Other compounds, called endocannabinoids, may also be partly responsible for that "runner’s high," according to animal research.

6. Your brain gets a boost. Aerobic activity improves our thinking skills and memory, possibly because there’s increased blood flow to the brain during exercise. Getting active may also promote brain growth.

7. Muscles get stressed (in a good way). Each time a muscle is challenged, micro tears occur, says Herrera, but they aren’t harmful; they contribute to muscle growth over time.

Why You Should Always Fly With A Tennis Ball

Tue, 22 Aug 2017 06:36:01 -0700

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This article originally appeared on TravelAndLeisure.com.

There are all sorts of things you probably should pack in your carry-on (another pair of underwear, toothbrush and toothpaste, a book), but there's one thing you'll never want to forget: a tennis ball.

Stick with me, here. It's not so you can spend your flight bouncing your tennis ball against the airplane cabin wall (really, don't do that). Instead, use it to help out with some mid-flight stretching.

We all know sitting for an extended amount of time wreaks havoc on your health, so it's no surprise that long-haul flights are not high on the list of healthy activities. Getting up, walking around, and stretching are going to help keep you comfortable and make battling that jet lag just a little easier on the muscles.

Ali Gjoz, a surgeon from the London Orthopaedic Clinic shared a few tips with the Daily Star. "Taking a tennis ball or a massager on the plane will help increase circulation," he says. Roll it over your shoulders, lower back, legs, and the bottoms of your feet to help get your blood flowing again.

If you just can't fit that tennis ball in your bag (no shame—craming a week's worth of outfits into a carry-on is sometimes necessary), Gjoz suggest massaging your legs, starting with the ankles and moving up, to help get the blood moving back toward your heart.

And if you're worried about what your fellow fliers will say, don't be. In-flight masking will still grab more stares that stretching and massaging with a tennis ball.

Try This 2-Minute Yoga Flow for Stress and Anxiety

Mon, 21 Aug 2017 13:23:49 -0700

Calm your mind with a short routine from Sjana Elise.