Get Sculpted Shoulders with These 5 Moves

Photo: Ryan Kelly / Daily Burn 365

When you hit the weight room in pursuit of strong, toned arms, bicep curls and tricep extensions might be your go-to moves. But there's an equally important muscle group to add into the rotation: your shoulders.

“Shoulder strength and stability are integral to practically all arm movements, plus almost every chest and back movement,” says Cheri Paige Fogleman, a trainer on Daily Burn 365. “Having strong shoulders also ensures success when strengthening biceps, triceps, chest and back muscles.” Translation: Build sculpted shoulders and you'll help strengthen your entire upper body as well.

Stronger shoulders will also make it easier to carry out daily tasks-from picking up your kids or groceries to reaching for a glass in the cabinet. But there's a catch: You need to work your shoulders from multiple angles. While push-ups will do wonders for muscles in the front of the shoulder, Fogleman says, you shouldn't stop there.

On your next arm day, skip the standard push-up and add these five new shoulder exercises to your line-up. They work every section of your shoulders-backside included (which people often miss)-so you get 360 degrees stronger.

RELATED: 7 Benefits of Strength Training That Go Beyond Buff Arms

5 Shoulder Exercises to Strengthen Your Upper Body

These bodyweight moves can easily incorporate dumbbells. Fogleman suggests doing higher reps if you're skipping the weights. If you're more advanced and going for increased resistance, Fogleman recommends starting will three-pound dumbbells. “The moves should be more challenging, but not suddenly impossible,” she says. Perform 10 to 12 reps of each, rest, then repeat this circuit once or twice for a full upper body burn.

Photo: Ryan Kelly / Daily Burn 365

1. Staggered Shoulder Press

By leaning forward in this move, you hit the tough-to-reach back of the shoulders, along with your core and back muscles. Just remember to avoid slouching and keep a neutral spine.

How to: From a standing position, step one foot behind you so you're in a high lunge. Front knee should be bent about 45 degrees (a). Lean forward at the hips, keeping your back straight. Bring your arms up to shoulder height, bent at the elbows and palms facing in (b). Extend your arms overhead until they're completely straight (c). Bend them back to shoulder height and repeat. Switch your footing halfway through or on the next round.

RELATED: 3 Quick HIIT Workouts for Beginners

Photo: Ryan Kelly / Daily Burn 365

2. Plank to Renegade Row

While shoulders are your main focus on this move, bonus points come from working your back and core, too. If you really want to fire up your midsection, keep your hips totally stable. Feeling unsteady? Step your legs wider apart or drop to your knees.

How to: Start in a high plank position with hands a little closer than shoulder-width apart. Draw the navel in toward the spine to support your abs and firm the glutes to take some pressure off your elbows and hips (a). Pull one hand upward (palm facing toward your body) so your hand reaches chest level. Return it back to the ground (b). Perform the same row movement with your other arm. Return it back to the ground (c). Continue alternating.

RELATED: 3 Common Plank Mistakes (And How to Fix Them)

Photo: Ryan Kelly / Daily Burn 365

3. Lateral Raise Balance

Squeeze your shoulder blades together as your lift your arm so you sculpt the back of the shoulder. You'll also work the stabilizing muscles of the arm that's holding you up, which gets even more intense when you lift your leg.

How to: Start on your hands and knees, with wrists directly under shoulders and knees in line with hips (a). Lift one arm directly out to the side and up to shoulder height, as you straighten and lift the opposite leg to hip height behind you (b). Lower your hand and foot back to the floor and repeat, then switch sides.

RELATED: 275 Exercises to Shake Up Your Fitness Routine

Photo: Ryan Kelly / Daily Burn 365

4. Side Plank T-Raise

Target both shoulders at once with this core-tightening move. Try not to sink down into the shoulder that's holding you up and instead push the floor way with your elbow. Don't let your hips drop, either.

How to: Start in forearm side plank position, feet stacked one on top of the other and your elbow directly in line with your shoulder. Your other hand should be lightly resting on the ground in front of you (a). Keep your top arm straight as you raise it up toward the ceiling, creating a T with your arms (b). Return it back to the floor and repeat, keeping your hips up and your body in a straight diagonal line the whole time (c). Repeat, then switch sides.

RELATED: No More Sit-Ups: 7 Moves to Work Your Abs

Photo: Ryan Kelly / Daily Burn 365

5. Inverted Push-Ups

Reach your booty up toward the ceiling for this next-level push-up. If you need to modify, place your hands on a chair, low coffee table or a bench.

How to: Start in a downward-facing dog (a). Bend your elbows so they point out to the sides as you lower the crown of your head (not your forehead) between your hands and as close to the floor as you can go (b). Exhale as you push yourself back up (c). Repeat.

For more unique moves that'll spice up your gym routine, try Daily Burn 365. You'll get a new, exciting workout every day.  

12-Minute Dance Cardio Workout With Katie Austin

This 12-minute dance cardio workout will get you to burn calories and build strength in style. In this video, Katie Austin, daughter of famous fitness instructor Denise Austin, fuses traditional exercises like squats or bicep curls with easy-to-follow dance steps.

The Best Exercises to Prevent Knee and Ankle Injuries

Improving ankle and knee stability is important for all runners, but even more so if you're planning on going on a trail run, where the terrain is uneven. Do the moves below, courtesy of New York City running coach and instructor Jes Woods, two times a week. They'll increase your ankle and knee stability and make you more agile for your next off-road run.

RELATED: This Is the Perfect Outfit for a Trail Run

Start with a stair jump

Stand behind a tall stair or bench, feet shoulder-width apart ("A" in the image below). Squat, then jump up onto the stair (B). Step back down. Do 5 reps, then rest; repeat once. (Too challenging? Start with basic body-weight squats.)

Next, do a 3-D lunge

Stand with feet together. Lunge forward with right foot, arms down (A). Stand, lifting right knee and arms (B). Lunge to the right (C); return to "B." Your nonmoving foot can pivot slightly. Then rotate body to lunge diagonally to the right (D); return to "B." This is 1 rep. Do 5 reps, then repeat on opposite side.

Finally, do a line hop

Place a string or rope on the floor and stand to the right of it (A). Lift left foot and, keeping weight on right foot, hop across the string (B) and back. Repeat 10 times, then perform move on opposite side.

RELATED: 4 Awe-Inspiring Trails to Run Before You Die 

 

Donald Trump Was Right To Withhold Judgment on Election Outcome

Ignore the phony outrage over Trump saying he might question the election results – candidates and supporters cry foul over them all the time.

Review Of Local Kingpin

Best Local Kingpin Bonus it's amazing Watch Local Kingpin Review

Why You Should Listen to Music When You Do HIIT, According to Science

You've heard all about the benefits of high-intensity interval training (HIIT). But if the “high-intensity” part sounds a little too, er, intense, a new study has some advice for you: Grab your headphones.

When University of British Columbia (UBC) researchers asked people who were new to HIIT to try a sprint-interval workout either with or without music, both groups came away with positive attitudes. But those who sweated to a playlist felt even better about the routine than those who'd worked out in silence.

Listening to music may make it easier for people to adopt these types of HIIT routines, say the study authors. That could help them stay in shape, they add, by allowing them to squeeze short, effective workouts into busy days.

Lots of people exercise regularly, but they do steady-state cardio (like long, slow jogs) or low-intensity activity (like walking or yoga). And while there's nothing wrong with those types of exercise, research has shown that interval training can provide many of the same benefits-like burning calories and strengthening your heart-in less time.

"There has been a lot of discussion in the exercise and public policy worlds about how we can get people off the couch and meeting their minimum exercise requirements," said Kathleen Martin Ginis, PhD, professor of health and exercise sciences at UBC, in a press release. "The use of HIIT may be a viable option to combat inactivity, but there is a concern that people may find HIIT unpleasant, deterring future participation."

RELATED: This No-Gym HIIT Workout Gets the Job Done in 10 Minutes

To examine newbies' attitudes and intentions toward HIIT, researchers recruited 20 men and women unfamiliar with these types of workouts. After two preliminary training sessions, the participants completed two sprint interval training workouts on stationary exercise bikes about a week apart-one with music and one without. Each session included four to six 30-second “all-out” bouts of pedaling, separated by four minutes of rest.

After each session and again after a final follow-up meeting, the participants were asked to rank the workouts in terms of how enjoyable, beneficial, pleasant, painful, and valuable they found them to be. They were also asked how likely it was that they would do a similar workout three times a week going forward.

On average, the exercisers had already expressed positive assumptions about HIIT before the study began. And it turns out, their attitudes were just as positive after trying it for themselves. That was somewhat surprising, says study co-author and PhD candidate Matthew Stork, given the intensity of the workouts. But there's more: Overall, the exercisers rated their session with music as more positive than their session without.

RELATED: 15 Beyoncé Songs That Will Make You Want to Work Out

Somewhat surprisingly, participants' “intention” scores (when asked if they'd continue these types of workouts) weren't significantly different between the two sessions. Nonetheless, the authors wrote, using music to improve enjoyment and attitude toward HIIT “may eventually translate into improved [sprint-interval training] exercise intentions over time.”

It's also possible, they admit, that the attitude boost provided by music really wasn't enough to significantly improve participants' intentions. But at the very least, says Stork, adding tunes to a tough workout probably won't hurt.

"For busy people who may be reluctant to try HIIT for the first time, this research tells us that they can actually enjoy it,” he says, “and they may be more likely to participate in HIIT again if they try it with music."

The study was published in the Journal of Sport Sciences. Participants chose their own music and selections varied widely, says Stork, although they did tend to select fast, upbeat songs. That makes sense, he says, since music with fast tempos has been shown to facilitate speed increases in previous exercise studies.

As little as three 10-minute intense HIIT sessions a week can provide meaningful health benefits, says Stork, who's also a certified strength and conditioning coach. If people can incorporate these workouts into their regular routine, he adds, they may not necessarily have to get “the dreaded 150-minute weekly total.” (The American Heart Association recommends getting at least 150 minutes of moderate exercise, or 75 minutes of vigorous exercise, per week.)

RELATED: A 4-Minute Tabata Workout for People Who Have No Time

Stork says that HIIT can be beneficial for people of all ages and fitness levels-although he cautions that anyone with a history of heart disease or other health risks should check with his or her physician before trying a new exercise protocol.

He also recommends familiarizing yourself with the intermittent nature of HIIT before jumping right into it for the first time, and to start off with intervals that may not require you to go all-out right away.

Indoor cycling and other aerobics classes often follow an interval format (with music!) and can be a great way to get started. Just be sure to start out at your own pace, says Stork, and to talk with the instructor beforehand if you have any concerns. 

 “One of the best features of HIIT-based exercise is that it calls for relative intensities, which can account for a range of fitness levels, and can be modified in many ways,” he says. “Don't be afraid to start off with a protocol consisting of 4 or 5 work bouts and eventually work your way up to 10 bouts over a few weeks. There's no need to push yourself too hard or too fast.” 

16 Perfect Yoga Gifts for Women

Say om: These are the perfect gifts for yoga lovers this holiday season. 

Work Out With Kristin McGee

Olympian Aly Raisman Has the Best Response to People Saying She's 'Too Old' for Gymnastics

For those who tuned into the Final Five this summer, you were privy to the athletic prowess that is Aly Raisman: she's a two-time captain of the winning U.S. Women's Gymnastics Team, and she is the second-most decorated American gymnast of all time. At 22 years old, however, many people felt she was “too old” to compete this time around.

“They called me grandma,” Raisman said at the Forbes 30 Under 30 Summit.

With so many people cheering on her teammate Simone Biles (gymnastics' favorite) and wondering if Raisman could even compare at her age, it's a wonder she was able to tune out the criticism and go on to win silver in the All-Around competition and help bring her team to gold. But, she has some awesome logic:

“When Tom Brady wins the Super Bowl nobody asks him if he's going to stop,” Raisman said. “When a hockey player wins the Stanley Cup, nobody asks him if he's going to stop. Why should it be any different [for me]?”

That confidence is why so many people have cheered on Raisman throughout her entire career. And winning silver at the Rio Olympics felt “like gold” to her.

“It's not always about winning,” Raisman said. “At the end of the day, people will remember you for the kind of person you are rather than the place you were on the podium.”

Now, Raisman is focusing on creating a leotard and sock line, working with nonprofit Walden Behavioral Care (which offers support to people with eating disorders), and connecting with and offering inspiration to young gymnasts.

“I take the role of being a role model really seriously,” Raisman said.

 

This article originally appeared on RealSimple.com.

How to Make Yourself Poop Before a Run

There's a reason porta potty lines rope around the block at running events: Most runners want to empty out their system before going out and running miles upon miles.

It's a valid concern-not being able to go to the bathroom before a race means you may get hit with the urge mid-run, and in turn, cramps and gas or a need to pause mid-race and make a bathroom pit stop.

“The vertical movement of running causes things to move through the colon, so not going to the bathroom before a long run or race may increase the chances of feeling something you don't want to feel while you run,” says Jason Karp, PhD, a running coach and the owner of Run-Fit.

Fear not: We polled the experts on exactly what to do to get your bowels moving first thing (plus what not to do).

Do drink coffee

Hollis Lotharius, a coach at Mile High Run Club in New York City, swears by a cup of Joe to help prompt a bathroom run.

“I am one who likes to run 'light,'” she says. “I have found that a strong cup of coffee is the best way to dump, pun intended, extra weight prior to stepping out the door.”

And it works, says Roshini Rajapaksa, MD, Health's contributing medical editor and a gastroenterologist at NYU Langone Medical Center. “Caffeine is what we call a cathartic,” she explains. “It stimulates the colon to contract and works as a laxative for many people.”

For the non-coffee drinkers, Lotharius has tried and tested a healthy (and yummy) alternative that works for her. “Combine 1 to 2 tablespoons of coconut oil, 1 teaspoon of honey, juice from one fresh lemon, and some grated raw ginger in a mug of hot water,” she says.

Do give yourself plenty of time

“The problem is typically more about not having the time to go before the race start-because of long lines at the porta potties or getting to the race late-rather than not being able to go,” says Karp.

Unfortunately there's no exact science to how long your body needs before being “ready” to have a bowel movement, Dr. Raj says. “But waking up extra early allows you to have enough time for the crucial steps of eating, having coffee, et cetera.”

Lotharius agrees: “I set my alarm clock an hour early,” she says. “I honestly believe that the one hour less of sleep is far better than the alternative.”

Do eat breakfast

Most people feel an urge to go to the bathroom after eating something, Dr. Raj says. “There is something cause the gastrocolic reflex,” she explains. “When you eat and the food moves into your stomach, there's a reflex that stimulates your colon to contract a bit.”

The reflex may be more pronounced for some people than others, she adds, but having a bite first thing in the morning is a promising way to get things moving.

RELATED: The 20 Best Foods to Eat for Breakfast

Don't park it on the toilet

It may be tempting to coax your body into going by sitting on the John for a while. But kicking back with a newspaper and waiting it out can end up doing more harm than good, Dr. Raj warns.

“First of all, if you're sitting for a long time, that suggests that you're not going naturally and you may be straining or pushing for a lot of that time,” she says. “Also, sitting in that position puts pressure on the veins within the anal area, which is what causes hemorrhoids.”

Instead, move about, eat breakfast, have your coffee and wait for the urge to set in. Then sit down for just a few minutes so that the bowel movement comes on its own.

Do fill up on fiber

Upping the fiber in your diet can help keep you regular and prevent constipation, Dr. Raj says (a smart move whether you've got a race looming or not).

Insoluble fiber is the matter in foods that doesn't get broken down by the gut and absorbed by the bloodstream. It adds bulk to stool in the digestive system, which helps keep it passing through smoothly and frequently.

Increase your fiber intake far in advance of your race so that your body has time to get used to a higher intake if you normally don't get enough (adults should aim to get between 21 and 38 grams of fiber per day, per the U.S. National Library of Medicine). Try adding one serving a week; eating lots of fiber in a short period of time can cause your GI tract to protest in the form of gas or cramping, issues you don't want to deal with during a race.

Find insoluble fiber in whole grains, nuts, fruits, and vegetables. Prunes are particularly rich in fiber, with roughly 1 gram per prune. A heads up: Prunes also contain fructans and sorbitol, which are fermentable sugars that can have a laxative effect, so you'll want to see how your body reacts at a time other than right before a race.

RELATED: 20 Best Foods for Fiber

Don't try a laxative

…even if the label says something promising, like “gentle overnight relief.”

“Laxatives can end up having a painful effect, or they may work so strongly that you're going for several hours or even the whole next day as opposed to the one, or maybe two, bowel movements that you were hoping for,” Dr. Raj says. “Especially if your body has never seen it before, it may have a super-strong reaction.”

The same goes for smooth-move teas, Dr. Raj adds, which can cause uncomfortable cramping or abdominal pain for some people.  

Do warm up

“Typically the more active you are, the more regular you'll be,” Dr. Raj says. “And physical activity tends to bring more activity to the colon as well.”

That doesn't necessarily mean doing 20 jumping jacks in your living room will suddenly spur the need to go number-two, she says. But stretching out, doing a dynamic warm up, and getting your body up and moving may be worth a shot.

RELATED: 6 Dynamic Stretches That Prep You for Any Workout

Don't stress about it

Constipation can sometimes stem from stress and anxiety, Dr. Raj warns. “So sitting there worrying about whether or not you'll be able to clear your system while the clock is ticking can definitely block you from going,” Dr. Raj says. Focus on getting your head in the game for your run, maybe try some deep breathing exercises, to take your mind off of your GI concerns.

And if your corral is creeping toward the start line and your poop is still a no show? That doesn't mean your run is doomed. “I don't really know why physiologically it would be such a big problem to not have emptied your bowels before a race,” Dr. Raj says. “It's sort of like giving birth; women are always freaking out that they're going to need to have a bowel movement midway through. But it rarely happens, even though people are so paranoid about it.”

Karp says the bummer is when you do get a strong urge to go in the middle of a race. “Having that feeling affects you physically and psychologically,” he says, be it in the form of cramps that you need to walk off or as extra stress on your mind about whether you'll be able to finish without needing to stop for the bathroom.

But if you've got to go, you've got to go-and tacking on an extra minute to your time is better than having an accident or running in discomfort the whole way. “Don't overthink it,” Dr. Raj says.

Do practice in advance

Curious about sipping prune juice the night before? Planning to add extra beans and spinach to your dinner plate to wake up and “go”? Take any poop-related tricks for a trial run (literally) weeks in advance, Dr. Raj suggests. You don't want any surprises about how your body reacts to these changes on race day.

The bottom line: “Give yourself some peaceful time in the morning, and start any new poop-related habits far in advance so that your body has time to adjust and get in sync,” she says.

This Is What Happens to Your Body When You Stop Exercising

There comes a point in almost every fitness lover's life when they consider throwing in the towel after a workout-both figuratively and literally. Blame it on your looming work deadlines, or the stubborn needle on the scale, or even just plain old boredom.

That's normal. But here's why you shouldn't follow through on the temptation to just quit: There are plenty of benefits to exercise, but they're not permanent. In fact, many of those hard-earned gains will start to disappear in as little as two weeks, says Farah Hameed, MD, a sports medicine physician with ColumbiaDoctors.

Here's exactly what you can expect to happen to your body if you give up exercise:

Within 10 days: Your brain might start to change

For years, researchers have suspected that exercise is good for your brain, too-according to one 2013 review, it might be able to help offset age-related memory loss. Now, a new study in the journal Frontiers in Aging Neuroscience found that even a short vacation from your workout might cause changes to the brain.

In the study, when a group of long-term endurance runners took a 10-day exercise hiatus, their subsequent MRIs showed a reduction in blood flow to the hippocampus, the part of the brain that's associated with memory and emotion. The researchers point out that although the runners didn't experience any cognitive changes over the period, more long-term studies are needed.

Within two weeks: Your endurance will plummet and your vitals may spike

After just 14 days, you might have a harder time climbing a flight of stairs or keeping up with your colleagues during the monthly kickball game. The reason you're so winded? Skipping sweat sessions causes a drop in your VO2 max, or the maximum amount of oxygen your body can use. It can dip by about 10% after two weeks, says Dr. Hameed. It only gets worse from there: After four weeks, your VO2 max can drop by about 15%, and after three months, it can fall about 20%-“and those are conservative estimates,” Dr. Hameed notes.

Staying even slightly active can help: One 2009 study found that male kayakers who took a five-week break from their training saw an 11.3% drop on average in their VO2 max, while those who worked in a handful of exercise sessions during each week only saw a 5.6% drop.

RELATED: 11 Fitness Foods to Help You Get in Shape Faster

Even if you don't notice a change in your speed or strength, you might experience a sharp rise in your blood pressure and blood glucose levels-something that could be more serious for people with diabetes or high blood pressure, says Dr. Hameed.

Researchers from South Africa found that a two-week exercise break was enough to offset the blood pressure benefits of two weeks of high-intensity interval training; another 2015 study in the Journal of Applied Physiology found that people who did an eight-month bout of resistance and aerobic exercise saw an improvement in the blood glucose levels, but lost almost half of these benefits after 14 days of inactivity.

RELATED: 20 Ways to Lower Your Blood Pressure Naturally

Within four weeks: Your strength will start slipping

Dr. Hameed estimates that some people will notice their strength declining after about two weeks of inactivity, while others will begin to see a difference after about four weeks. The silver lining: Our strength probably diminishes at a slower rate than our endurance, and one 2011 study in the Journal of Strength and Conditioning found that when one group of men stopped doing resistance training, they still had some of their strength gains up to 24 weeks later. 

Within eight weeks: You might gain fat

Dr. Hameed estimates that people will start to notice a physical change-either by looking in the mirror, or at the number on the scale-after about six weeks. Even elite athletes aren't immune to the rebound. A 2012 study in the Journal of Strength and Conditioning Research found that competitive swimmers who took a five-week break from their training experienced a 12% increase in their levels of body fat, and saw a boost in their body weight and waist circumference. (We should also point out that these athletes weren't totally sedentary-they still did some light and moderate exercise.) And a 2016 study found that elite Taekwondo athletes who took an eight-week hiatus from exercise experienced an increase in their levels of body fat and a decrease in muscle mass, too.

RELATED: 10 Reasons Your Belly Fat Isn't Going Away

That said, there's a difference between breaking up with exercise for good and taking a well-intentioned rest. The distinction: “You need to do some type of activity [every day],” says Dr. Hameed. For example, maybe you just ran the Chicago Marathon and can't run another 16 miles, let alone 26-in that case, says Dr. Hameed, you should do some cross-training. (Think: cycling, using the elliptical, or even light walking.) Just don't quit moving altogether-your body, brain, and waistline will thank you. 

How to Train for a 5K Race in Just 4 Weeks

While 3.1 miles may not seem like that long of a trek, runners can attest that building up to a 5K race is an accomplishment in itself. Train too hard, and you could up your risk of injury; but a too-long plan can feel like you'll never make it to the finish line.

If you've been looking to hit the pavement to run a 5K, we've got you covered. This training plan will help you master 3.1 miles in just four weeks' time through a combination of running, walking, and strength-training. Plus, with every step you take, you'll be working to reduce your risk of heart disease, boost your mood, eliminate stress, and build lean muscle-especially in your lower body and core. So whether you're training for an upcoming Turkey Trot or Color Run, follow this 28-day guide to lace up your sneakers and get going.

RELATED: What to Eat Before, During, and After Running

Start training for a 5K race with this 4-week plan:

The Full-Body Workout That Keeps J.Lo in Amazing Shape

Jennifer Lopez seems to get better with age. As her trainer, I come up with her workouts, but she deserves all the credit. Not only does she eat clean and score the right amount of z's, but despite jam-packed days, she shows up for her body. Does your schedule rival the superstar's? Then this routine is for you. It strengthens and tones you from head to toe, while giving a little extra love to the derrière (kicks galore!). Now, if only I could bottle Jennifer's swagger...

If you ever visit one of my studios, you'll find that I like the room nice and toasty. Doing workouts in a warn and humid environment makes your muscles more pliable (be careful not to push yourself too far), so these dynamic movements are easier to perform. That's good news, considering our goal is to lengthen our muscles. 

Do 30 reps of each move in the series on one side, then repeat the sequence on the other. Wear ankle weights for these moves; start with 1 1/2 or 2 pounds and build up to 5 pounds (that's what J.Lo uses). Don't own a pair of ankle weights? Try the Ivation Premium High-Quality Ankle Weights Set ($19; amazon.com).

1. Flexed Knee Pull and Arabesque

Start on all fours; lower down to forearms and clasp hands. Pull left knee forward toward chest; flex foot (A). Keeping foot flexed, extend left leg back and up (B). Reverse motion to lower left leg back to "A." Knees should hover over the floor. 

RELATED: Tracy Anderson's Best Moves for Killer Legs

2. Lunge Arabesque

Kneel with body upright. Step right foot out to the side, hands on hips, coming into a kneeling side lunch (A). Lower body forward to come down to forearms; clasp hands and extend right leg back and up (B). Lift torso as you lower right leg back to "A." Try not to hunch shoulders.

RELATED: The Best Exercises to Tone Your Butt and Back

3. Coupé Push-Up to Attitude

Lie facedown with elbows close to torso and hands under shoulders. Bend left leg, crossing left ankle over back of right knee (A). Pushing body up and back, come onto right knee as you lift left leg up (B). Reverse motion to lower back to "A." Push body back, forming a diagonal line form shoulders to hands.

RELATED: 5 Exercises to Work Off Your Waist

4. Lifting Side Kick

Sit on right hip with knees bent, left hand on left hip and left leg slightly in front of right with foot on the floor. Lower down to right forearm (A). Lift hips until you're balancing on right shin; kick left leg up (B). Lower back to "A."

RELATED: The Full-Body Fat Blast Workout

5. Shoulder Balance with Leg Pull

Start on all fours. Thread right arm under chest as you lower down until head and right shoulder are resting on the floor, keeping left hand down for support. Shift hips slightly forward. Extend left leg out to the side, toes on the floor (A). Holding the upper-body position, lift left leg up; point foot (B). Reverse motion back to "A."

Tracy's wearing: Alala Essential Seamless Bra ($45; alalastyle.com); Nike Power Epic Lux Women's Printed Running Tights ($120; nike.com); Nike Air Max 1 Jacquard Sneakers ($145; barneys.com).

 

Pin this entire workout:

 

Wind Noise May Damage Cyclists' Hearing

FRIDAY, Oct. 14, 2016 (HealthDay News) - Cyclists may be at risk of hearing loss from wind noise, researchers report.

For the study, microphones were attached to cyclists' ears to measure wind noise at various speeds. Wind noise ranged from 85 decibels at 15 mph to 120 decibels at 60 mph.

"These findings are important because noise-induced hearing loss can begin with sounds at or above 85 decibels," said study co-leader Dr. Anna Wertz. She is an otolaryngologist at Henry Ford Hospital in Detroit.

How loud is that? Heavy city traffic registers 85 decibels; an ambulance siren or a clap of thunder from a nearby storm can reach 120 decibels, according to the U.S. National Institutes of Health.

"Short-term exposure to loud sounds isn't likely to have a lasting effect on hearing, but prolonged or repeated exposure can lead to permanent damage," Wertz added in a hospital news release.

More information

The U.S. National Institute on Deafness and Other Communication Disorders has more on noise-induced hearing loss.

5 At-Home Pilates Exercises Borrowed from the Reformer

For anyone who isn't familiar with the Pilates reformer, it can intimidate even the most well-versed fitness fans. With a variety of straps overhead, a moving bed and metal springs beneath you, who wouldn't be afraid to use the muscle-burning contraption? Created by Joseph Pilates, the reformer is designed to provide resistance to what he calls your body's powerhouse: your abs, lower back, hips and abdomen. With about 500 exercises, the Pilates reformer is equipped with flexible lightweight bands, a carriage (at the foot of the reformer), which is attached by a set of springs that have different levels of resistance and shoulder blocks to keep you from sliding when you push and pull off the carriage.

RELATED: Daily Burn Pilates: 3 Moves to Try Now

But Pilates-via-reformer isn't the only way to reap the benefits of this core-focused workout method. What's great about Pilates is that you can do many of the reformer exercises with just a mat and little or no equipment. Here, Sylvia Ostrowska, founder of Pilates by Sylvia, shows us how to reap the benefits of the reformer with these basic Pilates mat exercises inspired by some of nature's fiercest animals. Think: Floating like an elegant swan but attacking like an agile snake. Trust us, after this workout, no one will want to mess with you.

5 Pilates Exercises (No Reformer Needed!)

GIF: Tiffany Ayuda / Life by Daily Burn

1. The Elephant

“This exercise specifically targets the hamstrings and calves. Some abdominals are working as well because you're pulling your legs. It's also great for someone who wants to improve their flexibility and mobility,” Ostrowska says. Depending on your flexibility, you can keep your entire hands down or your fingertips touching the floor. Ostrowska recommends using yoga blocks (or books) if you're not able to touch the floor.

How to: Stand tall on a mat with your feet close together and toes pointing towards the front of the room. Bend forward so your hands are flat on the mat and fingers face the same direction as your toes. If you need to adjust your stance so your lower back feels more comfortable, you can place your feet farther away from your upper body. Slowly move each foot back and away from your hands so you form a downward dog. Then, move each foot back to the starting position. Do 12 reps (moving both feet back is one rep).

RELATED: Pulse, Plank, Plie: The Barre Workout You Can Do at Home

GIF: Tiffany Ayuda / Life by Daily Burn

2. The Clam

This Pilates move may sound gentle and easy, but don't be fooled by its innocuous-sounding name. While lunges, squats and leg raises aren't to be skipped, adding the clam to our lower-body workouts will bring the heat to your lower half. “This movement strengthens the gluteus medius, which enables a steady walking gait,” Ostrowska says. Remember form is key to get the maximum calorie burn from this exercise. And once you're ready for more resistance, you can place a band or tie a towel around your thighs.

How to: Lay on your right side and press up so your forearm anchors you to the floor and raises your upper body. Straighten your hips and align them with your back. Place your left hand on your waist. Keep your knees bent in front of you and feet slightly raised off the floor. Using your thigh muscles and glutes pulse your legs open and closed, while keeping your feet off the ground. Your hips shouldn't be moving. Do 12 reps before switching sides

RELATED: 5 Standing Ab Exercises for People Who Hate Crunches

GIF: Tiffany Ayuda / Life by Daily Burn

3. 100s

“Even though the 100s are an abdominals exercise, the lats and triceps are engaged while your muscles are beating rapidly. Your inner thighs and quads are also working as you squeeze your legs together,” Ostrowska says. This classic Pilates move makes a great exercise for improving your cardio endurance. Pumping your arms up and down rapidly five counts while inhaling and five counts while exhaling trains your core and lungs to work harder. “Additionally, for those that need extra athletic training, it's possible to pump your arms and inhaling for five counts and exhaling seven to eight counts. This is a great way to improve lung capacity,” Ostrowska says.

How to: Lay flat on your back with your hands at your sides and feet straight in front of you. Raise your legs about 45 degrees off the floor and lift your head up so your shoulders are off the ground. Engage your abdominals and start pumping your arms at your sides, inhaling and exhaling for five counts each. Count up to 100 and repeat the exercise for two more sets.

RELATED: The 3 Muscles Women Neglect Most

GIF: Tiffany Ayuda / Life by Daily Burn

4. Swan with T

If you're familiar with the superman pose, the swan with T engages some of the same muscles but packs an extra punch to your shoulders and arms. Pro tip: Ostrowska says you should keep your eyes looking down, then you lift your chest as much as you can. Your neck shouldn't be arched, which is what most people tend to do. “The neck is the extension of your spine and it should move with it. As you peel yourself away from the floor, your sternum should be coming up as well. This is a back exercise,” Ostrowska explains.

How to: With or without weights, lay on your stomach with your face touching the mat. Extend your arms at your sides in a straight line to form a “T” with your body. Engaging your upper-back muscles, slowly lift your chest off the floor, while your arms remain lifted at your sides. If you can, try to left if your lower body off the mat, too, slightly raising your thighs and toes off the ground. Remember to keep your gaze down. Lower your chest back to the mat to the starting position and repeat the movement 12 times.

RELATED: 5 No-Equipment Back Exercises You Need in Your Life

GIF: Tiffany Ayuda / Life by Daily Burn

5. The Snake

This pose is one of the most challenging Pilates exercises, according to Ostrowska, because there is a lot of spinal articulation and shifting your weight from your arms to your feet. “This exercise is reminiscent of the Chaturunga in yoga, where the triceps are the emphasis. But with the snake, you're working your shoulders, back and oblique muscles,” Ostrowska says.

How to: Get into a plank position with your hands on the mat and your arms straight to lift your body off the ground. Cross one leg under the other with your bottom knee slightly bent, and your top leg straight. Using your arm muscles and core, arch your back so your chin meets your chest, and your upper body moves towards the back of the mat. Keep your body lifted throughout the entire movement. Peel your upper body back up to starting position so your back and neck are super extended into a Chaturunga pose. Do 12 reps.

RELATED: Get Fit in 10 With These Booty-Toning Moves

GIF: Tiffany Ayuda / Life by Daily Burn

Bonus: Short spine massage

This Pilates exercise is a great way to end your workout because it helps massage your spine and the muscles in your upper- and lower-back. “This exercise is mostly a stretch for your back. The dismount should be slow and thorough,” Ostrowska says. That means engaging your abdominal muscles and triceps to keep your body stable and send your legs over your head.

How to: Lay on your back on a mat with your feet and legs together and your hands at your sides with your palms facing down. Inhale to prepare while you lift your legs 45 degrees off the mat. Exhale, slowly rolling your body as you bring your heels over your head. Once your feet and back can't extend any farther, slowly bring your feet back, bending your knees, and then extending your legs back to 45 degrees. Do 12 reps.

 

This article originally appeared on DailyBurn.com.

Get Back in Shape with This Post-Pregnancy Workout from Jillian Michaels

Jillian Michaels created this workout based on the program in her new book, Yeah Baby!: The Modern Mama's Guide to Mastering Pregnancy, Having a Healthy Baby, and Bouncing Back Better Than Ever ($18; amazon.com). "Since pregnancy pulls shoulders forward, this strengthens the upper back and biceps," she says. "It also rehabs the core while strengthening the hips and glutes."

One thing Jillian cautions: It's key not to ramp things up too soon after giving birth. Once you have the all clear from your doc, cycle through this circuit four times, doing each move for 30 seconds. Do it twice a week, pairing it with 20 minutes of low-impact cardio, such as swimming, biking, or hiking.

RELATED: Jillian Michaels: "I've Taken a Lot of Punches, But I'm Still Standing"

Sumo Squat + Rotator Cuff Fly

This move targets the upper back, glutes, and quads. Stand with feet wider than shoulder-width length apart, toes slightly turned out; hold a medium, resistance band in front of body so arms form a 90-degree angle and forearms face up (A). Bend knees and lower down into a wide squat as you pull arms out and back (B). Rise back to standing as you bring arms back together; repeat.

RELATED: Work Your Upper Back, Core, and Thighs with Jillian Michaels

Bird Dog

This move targets your core. Start on all fours, wrists beneath shoulders and knees beneath hips, with gaze toward the floor. Extend right arm and left leg straight out so that they're parallel to the floor (A). Maintaining a flat back, squeeze abs and bring right elbow and left knee in beneath body to touch (B). Return to "A" and repeat. On the next round, switch sides.

WATCH THE VIDEO: Jillian Demonstrates How to Do Bird Dog

Rolling Plank + Ab Hold

This move targets your core. Start in a forearm plank with hands in fists, elbows beneath shoulders, tailbone tucked, and feet together (A); hold for 10 seconds. Rotate to the right, coming into a side plank with hips lifted (B); hold for 10 seconds. Roll back to center, then immediately rotate to the left, coming into a side plank with hips lifted; hold for 10 seconds.

WATCH THE VIDEO: Jillian Demonstrates How to Do a Rolling Plank + Ab Hold

Stationary Lunge + Biceps Curl

This move targets biceps, core, glutes, and quads. Stand with feet staggered, left in front of right, with a medium resistance band under left foot; hold handles at sides with palms faceup (A). Lower down until knees are bent at about 90 degrees as you curl arms up (B). Press through heel of front foot and toes of back foot to rise to standing as you lower arms, then repeat. On the next round, switch legs.

WATCH THE VIDEO: Jillian Demonstrates How to Do a Stationary Lunge + Biceps Curl

Reverse Fly in Crescent Pose

This move targets your upper back, core, and thighs. Stand with feet staggered, left in front of right, with right heel lifted. Hold 3- to 5-pound dumbbells at sides, palms facing in. Bend left knee to 90 degrees and hinge forward from hips, torso at 45 degrees, bringing chest toward left knee (A). Squeeze back as you lift arms to shoulder height (B). Lower arms, then repeat. On the next round, switch legs.

WATCH THE VIDEO: Jillian Demonstrates How to Do a Reverse Fly in Crescent Pose

Wide Row in Static Squat

This move targets upper back, core, glutes, and quads. Stand with feet hip-width apart, a 3- to 5-pound dumbbell in each hand, palms facing thighs. Bend knees, lowering down until thighs are parallel to the floor. Keep torso at 45 degrees and abs pulled in (A). Bend elbows straight back, pulling dumbbells in toward sides and squeezing shoulder blades together (B). Extend arms back down and repeat.

WATCH THE VIDEO: Jillian Demonstrates How to Do a Wide Row in Static Squat

Remember: Get doctor approval before you resume any exercising. And if you had diastasis recti or a C-section, wait three months before doing these circuit moves.

 

Pin the entire workout:

The Apple Watch Is the Most Accurate Wrist Wearable

Some fitness trackers are a lot more accurate than others, finds a new study published in JAMA Cardiology.

Researchers at Cleveland Clinic wanted to test how well four popular wearable devices measured heart rate, which is involved in a formula that calculate how many calories a person is burning while they exercise. They hooked 50 healthy adults up to an electrocardiogram (EKG), the gold-standard test for measuring heart activity, and compared the results to heart rates obtained by Fitbit Charge HR, Apple Watch, Mio Alpha and Basis Peak. They also assessed a chest strap. The researchers measured everyone at rest, then walking and jogging on a treadmill.

The chest strap monitor was the most accurate, nearly matching the EKG with 99% accuracy-both technologies capture electrical activity coming from the heart. Of the wrist wearables, Apple Watch was about 90% accurate, but “the other ones dropped off into the low 80s for their accuracy,” says Dr. Gordon Blackburn, one of the study's authors and director of cardiac rehabilitation at Cleveland Clinic.

Accuracy also went down as intensity increased. “What we really noticed was all of the devices did not a bad job at rest for being accurate for their heart rate, but as the activity intensity went up, we saw more and more variability,” Blackburn says. “At the higher levels of activity, some of the wrist technology was not accurate at all.”

Measuring heart rate from the wrist is convenient, but it comes with some disadvantages. “All of the wrist technologies are looking at blood flow,” Blackburn says. “You need to have good contact between the photosensing cells; as a person is exercising more vigorously, there's more bounce, so you may lose some of that contact.”

For a person without health problems using a wrist-worn device to track heart rate, “it probably isn't putting them at any risk,” Blackburn says. “Our concern is for patient populations that have health problems that can be aggravated by getting to too high of an intensity.”

“Fitbit trackers are not intended to be medical devices. Unlike chest straps, wrist-based trackers fit comfortably into everyday life, providing continuous heart rate for up to several days without recharging (vs. a couple hours at a time) to give a much more informative picture of overall health and fitness trends,” Fitbit representatives said in a statement, adding that their internal tests showed an accuracy rate of 94% [or a margin of error that was about 6%.]

 

This article originally appeared on Time.com.

The 5 Most Active Cities in the U.S.

It's no secret that city dwellers tend to get in more steps every day. After all they often rely on their own two feet, rather than a car, to get from place to place. But which cities are the best for racking up miles on your tracker, and living an overall active, healthy lifestyle?

A new report has determined just that. The study, part of the Gallup-Healthways State of American Well-Being Series, assigned an "Active Living" score to cities based on factors like walkability, bike-ability, the quality of the public transit system, and availability of well-maintained parks. The researchers looked at a total of 48 medium to large cities.

Boston nabbed the highest score, followed by San Francisco (unsurprisingly-have you seen that city's hills?) and Chicago. New York City and Washington, D.C., were awarded fourth and fifth places, respectively.

RELATED: The 50 Best Bike Rides in America, State by State

So, how do these locales' high scores translate to real-life health perks? Well, for one, the residents of the top five cities have significantly lower rates, on average, of a handful of diseases (from diabetes to high cholesterol to depression) compared to people living in cities with low scores. They also have higher rates of exercise and eat more fresh produce.

The bottom line: While leading an active life is possible no matter where you live, it certainly doesn't hurt to have protected bike lanes and lots of green space for outdoor rec. The top five cities make sticking to healthy habits just a little bit easier.

 

5 Exercises for Rock-Hard Abs From Gwyneth Paltrow's Trainer

Gwyneth Paltrow showed off some seriously toned stomach in a recent supermarket-themed photo shoot for Harper's Bazaar. And who can blame her? If we had rock-hard abs like that, we'd flaunt 'em while grocery shopping too. 

Paltrow's killer bod would ignite envy in most twenty-somethings, which makes it hard to believe the mom of two turned 44 last month. She clearly knows her way around the gym. So even though we're not always on board with Paltrow's health advice (vagina steaming, anyone?), we're happy to follow her lead to a six-pack!

Luckily, Health's contributing fitness editor, Tracy Anderson, also happens to be Paltrow's trainer, and in the video below, she demonstrates five of her go-to ab-chiseling moves.

Anderson's advice: Run through these exercises (10 reps of each) before a 30- to 60-minute cardio workout. Prepare to feel the burn. 

[brightcove:4824954757001 default]

RELATED: I Took Gwyneth Paltrow's Healthy Living Advice for a Week 

Committed to toning up like Gwyneth? Check out more of Anderson's top moves below, and sign up for her 30-Day Core Challenge. Over the next month she'll lead you through gradually increasing reps of calorie-torching moves, to transform your butt, back, and abs.

Jillian Michaels' Total-Body Blasting Exercise

While your baby's napping, go ahead and squeeze in some at-home strength-training.

Work your Upper Back, Core & Thighs with Jillian Michaels

This exercise provides a total body workout that will whip you into shape when you're ready to get back to your fitness routine after baby. In this video, Jillian Michaels demonstrates a Reverse Fly in Crescent Pose.

Jillian Michaels' Favorite Exercise to Work Your Core & Glutes After Having a Baby

Here's a great move that will tone your core and your lower body to start getting back in shape after giving birth.

Jillian Michaels' Favorite Postnatal Exercise to Work Your Core & Glutes

Here's a great move that will tone your core and your lower body to start getting back in shape after giving birth.

Tone Your Upper Back & Glutes with Jillian Michaels

Fitness trainer, wellness coach, and best-selling author Jillian Michaels is a magician when it comes to remaking your body-including after you've had a baby. 

Jillian Michaels' 12-Week Post Pregnancy Fitness Plan

In her book, Yeah Baby! Jillian Michaels offers a gentle post pregnancy fitness plan that helps new mothers navigate when and how to re-introduce fitness into their lives postpartum.

Jillian Michaels' Fave Core-Strengthening Post-Baby Exercise

With patience and strength training you can tone your abdominal walls and lose extra belly-fat in the process.

Up Your Running Game

Work Your Core with Jillian Michaels To Get Back in Shape Post-Pregnancy

After having a baby, it takes time to regain core strength.

I Tried a Water Yoga Class and Left Feeling Calmer Than Ever

Ever since I took my first Bikram class a few years ago, I've considered myself a yoga fanatic. So when I heard about the newest trend-practicing traditional postures in a pool-I was intrigued. 

I'd read that aqua yoga is easier on your joints (thanks to the buoyancy effect) but more challenging when it comes to balance, due to the movement of the water. To feed my curiosity, I signed up for a class at Asphalt Green in New York City.

From the moment I got into the pool (which was the temperature of a nice, warm bath) I instantly felt calmer. The instructor, Blythe Knapp, began by leading us through breathing exercises and a variation of Sun Salutation in the shallow end. From there we moved into basic postures like Cat-Cow and the Warrior poses. Some were modified so that we didn't need to put our heads underwater, and sometimes Knapp had us use the pool's wall for support. 

It wasn't much different from a regular yoga class-except I felt more flexible in the water. I noticed that I was able to sink deeper into Warrior II than ever before. Knapp pointed out that one of the benefits of aqua yoga is that your body is more relaxed in the pool, which means you may be able to get a better stretch in each pose.

RELATED: Here's What Happens to Your Body During Aerial Yoga Class

When we moved into Tree pose, I realized that what I'd read was true: Balancing in water was definitely trickier than on dry land.

I was feeling frustrated by the time we got to Balancing Stick (in which you hinge at the waist and form a 'T' shape with your body, one leg extended behind and arms reaching in front of your head) and Dancer (where you lift one leg behind you, and hold your foot with the hand on the same side, your torso upright.)

I was just beginning to master these two poses in my hot yoga class. But doing them in the pool was a completely different story. The slight current (from the pool's pump) and gentle saves (from my classmates moving around) forced my muscles to work harder than usual to keep me from toppling over.

Next came the aqua yoga version of Savasana-and it was as relaxing as the rest of the class was challenging. Knapp encouraged us to float on pool noodles (I put one under my neck, one under my knees) and let our heads rest with our ears below the surface. All I could hear was muffled sounds of the water moving.

RELATED: 8 Tips for Leaving Yoga Class Totally Blissed Out

It has never been easy for me to slip into a meditative state. But floating and focusing on those natural sounds really helped. When Savasana was over, I felt more peaceful and refreshed than I had in a long time.

After class, I approached Knapp to ask her about the difficulty I'd had with Balancing Stick and Dancer. She assured me my experience was normal, and said many people practice aqua yoga for the sole purpose of improving their balance: “I believe aqua yoga is the most incredible balance training that exists right now,” she said. “In the water there is a constant yet changing motion against you that triggers the body's reflexive reactions.”

Knapp also pointed out that aqua yoga is especially good for people with injuries, since it cuts down on the gravitational pull, and therefore stress, on your body. Plus, she pointed out, you won't fall over and hurt yourself in the pool, which makes it a great place to try tough poses, and develop your practice.

As for me, the next time I really need to relax, I plan on finding a warm pool where I can move through some poses-and then float around for a while on a couple of noodles. 

Jillian Michaels' 6-Exercise Circuit to Get Back in Shape After Baby

Getting back in shape after the birth is challenging to face alone.

What to Eat Before, During, and After Running

Even if you only jog the occasional few miles, you've likely heard about marathoners carb-loading before a race or long run. But pasta isn't the only food that can help you run well, and it's not just endurance athletes who benefit from proper fueling. What you eat before, during, and after your runs is crucial to helping you feel good, pick up your pace, and recover quickly.

"Nutrition throughout the entire day, weeks, and months has an impact on all your workouts," explains Kyle Pfaffenback, PhD, assistant professor of nutrition and exercise physiology at Eastern Oregon University and a nutrition consultant for the Brooks Beast Track Club. "Thinking about it as an aspect of training will help optimize all your runs and allow your muscles to recover and adapt, too." This is how to eat and drink like a serious runner.

RELATED: Hydration and Exercise: How to Get It Right

What to eat before your run

If you're running an easy-paced 3 to 4 miles (or less): Skip a pre-run meal. "If it's just a few miles, you don't need to eat before," says Vishal Patel, chief sports nutritionist at Nuun, who has worked with elite athletes such as Kara Goucher. There will be enough glycogen (the body's most readily accessible form of energy) in your muscles to power you through. Drink 8 ounces of water or a low-calorie sports drink before you head out, though, especially if you're running first thing in the a.m. (because you wake up dehydrated).

Before a run more than 4 miles long or any speed work: Eat 50 to 60 grams of complex carbs, like oatmeal and a banana. "This tops off glycogen stores," says Pfaffenbach. Eat 1 1/2 to 2 hours prior to give your body time to digest and soak up the nutrients. 

For a tough tempo workout or sprint intervals: Have a carb-rich meal the night before. Stick to a supper that has pasta, rice, or quinoa (balanced with protein and veggies) before any key-workout day to up glycogen stores, which is important for high-intensity performances at all distances, says Pfaffenbach.

RELATED: The 6 Biggest Mistakes Trainers See You Making at the Gym

What to eat and drink during your run

If you're running for less than an hour: Water is sufficient, unless it's especially hot or humid.

For runs an hour long or more: Once your runs get around the 60-minute mark, sip a low-calorie electrolyte-based drink (think G2 or Nuun); the added electrolytes can increase muscle function. Electrolytes (namely, sodium and potassium) help muscles retain fluids, receive oxygen and function properly, says Patel. "Getting them in fluids, rather than in a solid snack, helps deliver the electrolytes to your muscles faster," he says.

When you're going for 90 minutes or longer: Eat about 20 grams of carbs every 25 to 30 minutes. Muscles store enough glycogen to fuel about an hour-long run. After that, you'll need 30 to 60 grams of carbs an hour-from sports drinks, gels, or chews-to maintain your intensity. "Eat early and often for a regular flow of nutrients," says Pfaffenbach. Your brain realizes you're low on fuel before your muscles do and will start to slow you down as a precaution. During runs 90 minutes or more, sports drinks with carbs and electrolytes can help you maintain pace and delay fatigue. Choose ones with a concentration of 3 to 4 grams per 100 milliliters); higher amounts may cause GI issues. (Gatorade, for instance, is about 6% carbs; try watering it down to sidestep an upset stomach.)

Towards the end of your race: Swish a sports drink around in your mouth, then spit it out: Just rinsing with the sugary drink can trick your brain into recruiting more muscles (especially when they're depleted) and enhance your performance, according to recent research in Medicine & Science in Sports & Exercise. No tummy pain, all gain. 

RELATED: Doctors Said She'd Never Run Again. Now She's Doing an Ironman

What to eat after your run

Once you've logged the miles, have a bite within an hour to reap the most rewards. "When you're running, you're breaking down and stressing your muscles; the time when you get stronger is during the recovery period," explains Patel. Reach for a meal with a 3-to-1 ratio of carbs to protein. Why? Carbs are more important, as they replenish the glycogen stores (i.e., the go-to energy source) in your muscles. Already know the power of chugging chocolate milk post-workout? Other options with the right ratio: a banana or apple with peanut butter, a berry and a banana smoothie with a scoop of protein powder or an oat bar with an almond, hazelnut, or peanut butter center like Clif Nut Butter Filler Energy Bar ($17 for 12-pack; amazon.com).

Gigi Hadid Boxes It Out in Reebok's New #PerfectNever Ad

Gigi Hadid may seem flawless, but she wants you to know she's far from it. The supermodel has teamed up with Reebok Women for its #PerfectNever campaign. The movement's motto? “Perfection is boring. It never changes, never improves and never shows you anything different.”

#PerfectNever challenges women to love who they are, embrace their mistakes, and keep pushing boundaries, no matter what anyone says. To hit that message home, Reebok invited Hadid-who has shown her fierceness on and off the runway-to be the face of its campaign. (UFC star Ronda Rousey helped the brand kick off #PerfectNever earlier this year.)

Concise but captivating, the launch video below features the model sweating it out in a boxing ring, breathlessly punching at the words "perfect never gets better."

RELATED: Gigi Hadid Protected Herself From an Assault-Here's How You Can Too

That Reebok chose boxing to capture the badass spirit of the #PerfectNever movement isn't surprising. The sport is all about strength and power. “You'll feel your core, you'll feel your your abs. It's a full-body workout, really,” says Rob Piela, celebrity trainer and owner of Gotham Gym G-Box in New York City.

Want to learn to throw a punch like Gigi? Check out our Facebook Live with Piela below, and follow along as one of Health's editors learns the basics, from the best hand-wrapping technique to smart footwork and more.

Feeling inspired? For more combinations, check out this 15-minute circuit that'll get you in knockout shape.

Fitness Trackers May Not Actually Improve Your Health, Study Says

TUESDAY, Oct. 4, 2016 (HealthDay News) - Fitness trackers may be trendy, but there's no evidence these devices raise activity levels enough to improve health, even with financial rewards, a new study suggests.

Many U.S. employers have incorporated wearable devices into their employee wellness programs, although rigorous evidence on their long-term health impact is lacking.

Now researchers have reported results of a controlled trial to test activity trackers. They compared full-time employees using the devices under various conditions with a control group.

And the news is "not good," said study lead author Eric Finkelstein, a professor at Duke-National University of Singapore Medical School.

People want to see evidence that these fitness trackers boost activity, leading to health improvements that reduce chronic disease risk, he explained.

"Our study calls into question all of it: We don't really find evidence of step increases in the short term, and there's no evidence that there's any health effects in the intermediate term," Finkelstein said.

The Singapore research team behind the new study used Fitbit Zip, a popular clip-on fitness tracker that retails for about $60 in the United States.

The year-long study involved 800 full-time workers from 13 employers in Singapore. Volunteers paid 10 Singapore dollars-just over $7 in U.S. currency-to enroll in the program.

Workers were randomly assigned to one of four groups: a Fitbit, a Fitbit plus receiving cash, a Fitbit plus charity-based incentives or a control group.

Incentives were tied to meeting weekly step goals. Participants in the two incentive groups could earn about $11 in U.S. currency for logging 50,000 to 70,000 steps a week and double that amount if they exceeded that goal.

To keep the other participants engaged, small weekly cash incentives (less than $3 U.S.) were paid, no matter how many steps they recorded.

In addition to steps, the researchers measured levels of moderate-to-vigorous physical activity and health outcomes, including weight, systolic (top number) blood pressure, aerobic capacity and quality of life.

At six months, the cash group was more active than the control group. It was also the only group with an increase in daily steps compared with baseline measurements.

What's more, 88 percent of the cash group continued to use the Fitbit at six months, versus 62 percent of the Fitbit-only and charity groups.

But when incentives were discontinued, only 10 percent of participants from all groups were still using the device.

People abandoned the devices because they didn't glean new information, Finkelstein explained.

"If you're inactive, you know you're inactive. You don't need to see the screen," he said.

By the end of the 12-month study period, the incentive group's activity levels "not only went back to baseline, they actually did a little worse," Finkelstein said.

The study was published Oct. 4 in The Lancet Diabetes & Endocrinology.

In a prepared statement, Fitbit Inc. said, "Numerous published studies, along with internal Fitbit data, continue to demonstrate the health benefits of using a fitness tracker combined with a mobile app to support health and fitness goals."

Harry Wang, director of health and mobile product research at Parks Associates, a Dallas-based market research firm, said the study is one of the largest randomized trials of its kind and appears to be well-designed.

But, he noted, it was conducted from 2013 to 2014. Since then, "the industry has become much smarter" about combining technology and incentives for the best impact on users, Wang said.

Instead of offering a generic fitness device, employers are looking to offer different types of tracking devices targeting specific health conditions among their employees, Wang explained. For example, an Apple Watch may be appropriate for obese individuals to track exercise minutes; a sleep tracker may be a better choice for relatively healthy people, he said.

Courtney Monroe, an assistant professor of health promotion, education, and behavior at the University of South Carolina, sees opportunities for future research.

Perhaps newer-generation, wearable physical activity trackers "hold more promise as facilitators of physical activity promotion, not necessarily as the sole drivers of physical activity behavior change," she said. Monroe wrote a commentary accompanying the study.

A smaller, University of Pittsburgh study published Sept. 20 in the Journal of the American Medical Association found that young adults who paired fitness trackers with diet and physical activity actually lost fewer pounds after two years than a similar group who didn't use the devices.

More information

The U.S. Department of Health and Human Services outlines recommended physical activity guidelines.