Small steps. Big impact.


Train Like an Astronaut with this Workout Plan

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When it comes to staying fit, astronauts are up against some tough physical challenges. Spending a significant amount of time in a zero-gravity environment can lead to muscle weakening, bone loss, and decreased cardio conditioning. (Your body actually needs the resistance of gravity to stay healthy!) That’s why researchers recently studied exercises that would keep astronauts in shape. The winning routine: high intensity interval training (a.k.a. HIIT) combined with weightlifting.

You can benefit from bursts of cardio and weight-bearing exercises here on Earth, too. Here’s how to train like a rocket man!

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Kick Your Late Night Snack Habit to Lose Weight


Kick your midnight snack habit

It’s late, but you only have one more episode of Orange Is The New Black to get through—you can’t quit after getting this far, right?! So the DVR goes into “play next” mode and you hunker down on the couch. At the same time, your stomach growls and you make a mental note of what’s in the kitchen: microwave popcorn, left over chicken and pasta from dinner, half a tub of hummus… The next thing you know, you’re wrist deep in a carton of mint chocolate chip ice cream. How bad is a little midnight snack, anyway?

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9 Summer Essentials You Need in Your Gym Bag

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9 summer essentials you need in your gym bag

Duffel, backpack, tote bag, satchel—no matter what you use to get your gear to the gym, studio, or wherever you workout, here’s what should be in it this season.

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5 Reasons to Run Your First 5K

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5 Reasons to run your first 5k

If you’ve always dreamed of being a runner or completing a race but have felt too intimidated by the idea of extreme distances and tough training, fear not!  A 5K is the perfect race for beginners and is surprisingly easy to prepare for. Here are five reasons you should conquer 3.1 miles.

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Failure Re-Framed: The Upside of Finishing Last


The upside of finishing last

I love running, but I wouldn’t say I’m great at it, or a natural by any means. I’m “middle of the pack” when it comes to speed, and I’ve worked hard to get there. As a teenager running high school cross country, I was consistently the last female across the finish line at races and invitationals. It sucked. I wanted to quit. My dad wouldn’t let me.

It’s hard enough being a self-conscious teen, adding a solidly earned “loser” title week after week made it that much tougher. At the time, the sting of losing was almost unbearable. I felt like I wasn’t good enough. I thought everyone was judging me for being slow. It was embarrassing.

Today, I’m glad I had to listen to my dad. I learned a valuable lesson about what it means to fail, and why it’s important to keep trying. It’s a theme that continues to come up in life and in goal setting for health and fitness. No matter whether your struggle is to run a 5K or simply walk a mile, failing can actually make you stronger. Here’s how to re-frame your way of thinking and find the upside of falling short.

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Fitbit at Work with ESPN’s John Buccigross

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Fitbit at Work with John Buccigross

Manning an anchor desk for a top-rated sports show seems like a cake walk. But John Buccigross of ESPN’s SportsCenter proves it takes energy and athleticism to make it look so easy. A father of three nearly-adult kids, Buccigross is also an avid hockey fan, a force on the golf course, and really into logging steps with Fitbit. Here, he answers a few questions about his day job, and more.

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5 Tricks to Enjoy a Summer BBQ (& Still Feel Good the Next Day)



I’m certainly not here to convince you that hotdogs and brownies are tickets to feeling fit, but still, I don’t know why barbeques rattle so many of my food-conscious clients. After all, there are far worse food scenarios than grilling. Just keep these 5 tricks in mind, and you can enjoy the event without feeling any diet remorse later.

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5 Kettlebell Exercises for Runners

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Kettlebells can be intimidating. They look heavy and the exercises are odd. But here’s a little secret—they’re actually easier to lift than dumbbells and work multiple muscles at once.

Kettlebells have gained popularity over the years and for good reason: They are effective and efficient. You can burn up to 20 calories per minute. So a 20-minute workout could be a 400-calorie scorcher while challenging multiple muscles at once, especially your core.

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7 Reasons You Need HIIT in Your Life


Reasons you need HIIT in your life

Today’s post is written by fitness pro and cool mom, Judi Brown. 

Summer is here and we’re all trying to maintain our fitness routines. This means hours and hours of cardio, right? Ugh. Not only does that seem overwhelming, time-consuming, and difficult to stick with, but what if there was a way to burn more calories, lose more fat, and improve your cardiovascular fitness level while spending less time in the gym? We are desperate for a way to get fitter, faster. Enter high intensity interval training (also known as high intensity training or HIIT)!

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How Dancing at Work Blasts Stress & Burns Calories


At-work dance routines

You’re in the home stretch of the work week, but there’s a deadline looming, a day full of meetings, and the emails won’t stop flooding your inbox. Guess that post-work cycling class will have to wait until the weekend… But there’s still a way to get in a quick activity sesh! Take a deep breath, stand up, and burn a few calories with some cardio dancing. Here are 3 reasons to get your jazz hands going now.

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