Monthly Archives: July 2014

How to Choose the Right Gear for Your Workout

Choosing workout wear that is suited for your activity can actually make you feel more comfortable, which can improve your workout.  Follow these tips to choose the right clothing for your workout.



Presley from Run Pretty loves clothing that is loose and airy for cardio.  Also, try to look for wicking fabric to keep you feel cool and dry.  For running, Presley opts for a pair of good shorts and a thin tank paired with a supportive and flattering sports bra – her favorite is from Lorna Jane.  It’s also important to have a supportive, well-fitting pair of athletic shoes to prevent blisters and foot pain – Presley’s current favorite are Puma Faas 300 S running shoes.   A store that specializes in running shoes will be able to help you find the correct shoe for you.


Bootcamp & Circuit Training

For circuit training, Presley likes tighter clothing to stay with her during workouts.  As she points out,  you don’t want your shirt flopping up over your head while you’re doing burpees!  Her current favorites include a Nike Dri-Fit Shirt and Under Armour Spandex Shorts.  You’ll also want to ensure that you have a pair of shoes that are able to withstand not only forward movement but also lateral movement and jumping, like cross-trainers.  Consider grabbing an athletic headband to keep your hair out of your eyes.



For yoga, you want fitted workout clothes that’ll stay put as you move through the poses. If you’re self-conscious about wearing fitted clothing, look for looser tops with a fitted band around the waist to prevent the shirt from riding up. You’ll also want to wear fabrics that will absorb sweat to help avoid slipping in arm balances.  Presley also points out that fitted clothing helps the instructor to see your form, making corrections easier.

Barre Headder Photo


As with yoga, it`s best to wear more fitted clothing to barre classes so the instructor is better able to see your alignment.  It`s also suggested to wear crop pants or leggings; shorts can ride up, and also don`t provide the coverage necessary to be comfortable during the floor portion of the class. Most barre classes require sticky socks to help prevent your feet from sliding, such as Pure Barre Sticky Socks.

Workouts to Try This Summer

Summer is a great time to take your workouts outside and try something new.  Many of these activities are ones you can do with friends and family to stay active while having fun.


Photo by Taro Taylor

Stand Up Paddleboarding

Monica from Run Eat Repeat says she has recently fallen in love with stand up paddleboarding. It offers a different perspective than kayaking or canoeing, and many say that the repetitive motion of paddling is relaxing.  But, paddleboarding has benefits for your body as well – it provides a cardio workout and requires the use of your core muscles to stay balanced and paddle yourself through the water, which helps builds strength.  If you already enjoy paddleboarding, try taking a SUP yoga class, offered at Manhattan Kayak Club and KamaDeva Yoga.


Photo by gcD600

Beach Volleyball

Beach volleyball isn’t just a great group activity – it’s also a great workout.  A 150 pound woman can burn about 500 calories in an hour of beach volleyball.  In addition to cardio, you’re getting a total body workout.  When you hit the ball, you’re working your arms, back, and chest.  As you run through the sand, you’re working your legs and core to stay stable on the uneven surface.


Photo by Moyan Brenn


Janetha from Meals and Moves enjoys taking advantage of the beautiful trails and mountains in Utah, where she lives. Hiking is an inexpensive activity, and it’s great for both your body and mind.  The natural formation of hills provide built-in interval training, which can help you burn more calories.  Hiking also forces you to maneuver in different ways, which is great for building muscle, especially in your legs.


Photo by Dustin Gaffke


Summer is a great time to pick up cycling again.  It’s excellent cardiovascular exercise and works your legs and glutes without stressing your joints.  Consider riding your bike to and from work to fit in some physical activity into your day.

20th FSS swimming as a workout option

Photo by Kenny Holston

Pool Activities

Both Jenn from Fit Bottomed Girls and Jess from Big City Little Blog love getting into the pool in the summer.  Jess points out that you don’t need to restrict your pool activity to just swimming – treading water and diving are also good exercises. Being in the water is great as it is low impact but creates resistance, so you have to work harder.  If you like something more structured, there are a number of aqua fitness classes.  Try cycling in the pool at Aqua, or Aqua Cross at Crunch, which combines in-water aerobics with dry land training.


Health Food Trends to Follow

From gluten-free to 100% natural, there are a lot of buzz words appearing on food packaging these days.  However, it can be difficult to know which health food trends are worth following and which ones to skip. See our favorites below.

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Photo by Sweet on Veg



Quinoa contains all 9 essential amino acids, making it a complete source of protein; one cup of quinoa contains 8 grams of protein.  Compared to other grains, quinoa has almost twice as much fiber, which helps keep you feeling full longer, and is also a good source of iron, magnesium and riboflavin.  Erin Stutland, creator of Shrink Session, hopes the quinoa trend is here to stay because it is so healthy for you.  However, she suggests preparing it at home as you can often make the same dish yourself for much cheaper.


Fermented Foods

Fermented foods are preserved by natural bacteria feeding off the carbohydrates in the food, which produces lactic acid.  The result is the creation of probiotics and healthful enzymes, which help improve gut health and boost the immune system. Fermentation also helps break down the food, making it easier to digest.  Examples of fermented foods include sauerkraut, pickles, miso, kefir, and Kombucha tea.


Photo by Breville

Green Juice

Erin hopes people will continue to enjoy green juice after the trend fades, as it is good for everyone. It can be difficult to consume the recommended amount of vegetables per day, but green juice makes it easy to get the nutrients you need.  Green juice can also help expand the variety of vegetables you eat, which helps make sure you are getting a variety of vitamins and minerals.


Photo by Rubyran

Hemp Seeds

Chia seeds have had their time in the spotlight, and hemp seeds are beginning to become more popular.  While there is room for a variety of seeds in your diet, hemp seeds contain 50% more protein than chia and flax seeds, making them a great option for those who don’t consume meat. They also contain both omega-3 and omega-6 fatty acids, which help support brain function. Try them sprinkled on yogurt or blended into a smoothie.


Going meatless even one or two days a week can have benefits on your health as well as the environment.  Flexitarians tend to have a lower BMI than meat-eaters.  Additionally, omitting meat from your diet some or all of the time can help you consume less calories and fat, and lower your cholesterol.  If you’re unsure about going vegetarianism, flexitarianism can be a great way to introduce more plant-based foods into your diet.


Photo by Malcolm Manners


Said to be the next quinoa, teff is a tiny seed grown in Ethiopia.  Teff is actually the smallest grain in the world, but is packed with protein, calcium and iron.  It can be substituted for wheat flour and is naturally gluten-free, making it a good option for those avoiding gluten.

Paleo Diet

The Paleo diet is based on the fact that our bodies haven’t changed since the Paleolithic times. On this diet, you’ll stick to eating like the cave people did, consuming a clean diet rich in fruits, vegetables, nuts, oils, meats and fish.  The Paleo diet is beneficial as it is an easy way to avoid processed foods,  and incorporates plenty of protein and healthy fats into your diet.  The protein and healthy fats will help you feel full, so you’re able to stick to this natural way of eating.