Why Treadmill Classes Are All the Rage for Every Fitness Level

If there’s one common complaint about running, it’s boredom. Pounding mile after mile with no set destination can be akin to watching paint dry for many people. Running indoors is particularly mind-numbing. There’s a reason people have nicknamed the treadmill “the dreadmill.”

Even still, we all know that running offers a wide range of health benefits. So how can you garner those fitness perks without doing an activity you hate? This is where treadmill studios come in. The latest trend in studio fitness, treadmill classes take an otherwise boredom-inducing activity and make it both fun and inspiring. Set to high-energy music and led by motivational instructors, these running sessions put runners side-by-side on treadmills to complete everything from hill training to interval workouts right in the studio.

Jake Schmitt of the recently opened Thoroughbred Treadmill Studio in Mill Valley, California, says the best part of these classes is that they allow runners of every pace to complete workouts together.

“We really thought putting everyone in the same room doing the same workout at their own pace was a cool idea to get a wide range of abilities working out together,” says Schmitt, a 2:15 marathoner.

In a Thoroughbred class, the treadmill screens are covered, and everyone is instructed to run based on feel. This keeps participants from worrying about their pace and how it compares with the person next to them. Each 45-minute class, which is set to music, begins with a warmup and then goes into a workout. The instructor runs on a treadmill positioned on a podium at the front of the class.

While the finer points of a workout are described in depth by the instructor, here is an example of what a class might look like:

Thoroughbred Workout

• 5 minutes
  • Warmup: Start running at a conversational, easy pace, increasing the speed gradually.
• 4 minutes
  • Intermediate Incline/Speed Play: To acclimatize the body to both varying speeds and inclines later in the class, increase the speed and incline every 30 seconds.
• 6 minutes
  • Intermediate Hill Intervals: Starting at the incline where you ended the previous section, begin hill intervals. Early in the workout, the intervals should be longer with shorter recovery at a sustainably tough pace.
• 6 minutes
  • Steep Hill Climb: Slow the pace way down, and dramatically increase the incline. Do intervals of 2–3 minutes, increasing the pace as comfortable.
• 6 minutes
  • Intermediate Flat Intervals: This is to bring turnover back to the session with similar-length intervals as before. This time you move at a faster pace on a flatter incline.
• 2 minutes
  • Recovery: Bring the treadmill back down to an easy jogging pace and a flat incline.
• 6 minutes
  • Short Hill: Similar to the first set of intermediate hill intervals, these should be done at a slightly steeper incline and/or faster pace than the previous effort. This time the pace should be faster, the interval shorter and the recovery a bit longer.
• 6 minutes
  • Fast Flat Repeats: These are short, fast, flat sprints of 30–45 seconds with equal recovery between each repeat.
• 4 minutes
  • Cooldown: Bring the treadmill back to the conversational pace you started with at the beginning of class.

MyStryde in Boston, another new treadmill studio, takes a similar, inclusive approach to their 45- to 60-minute classes.

“Every individual who comes to a MyStryde class is presented with a ‘Stryde Guide,’ which is broken down into beginner, intermediate and advanced categories, which are then broken down into five different levels,” explains lead instructor Kelli Fierras. “This way, everyone can get a great workout without feeling intimidated or held back.”

Those five levels within the beginner, intermediate and advanced workouts include the following, along with a miles-per-hour range to help guide your workout:

• Level 1: a walk
• Level 2: your warmup pace/light jog
• Level 3: the pace that you could maintain for 30–45 minutes
• Level 4: the pace that you could maintain for 5–7 minutes
• Level 5: the all-out sprint that you can hold for 30 seconds max.

Here are snapshots of a shorter, faster Stryde workout and a more endurance-focused session. An instructor describes the finer points of the workout during class:

Stryde Workout

• Warm up at Level 1 or 2 for 1 song
• Main workout consists of 7–9 songs total, split into three separate portions: short sprints, hill work and gradually increasing speed. Here are some examples of what you might do in a class:
  • Short sprints: Alternate between 30 seconds at Level 5 intensity and 30 seconds of rest.
  • Hills: Start at 1% incline and gradually increase to 8% incline. Intensity level decreases as incline increases.
  • Speed increases: You rest between intervals during the sprints, but for this portion, you’ll start at Level 2 for 1 minute, then Level 3 for 45 seconds, Level 4 for 30 seconds, and Level 5 for 15 seconds, with no recovery in between the speed changes.
• Cool down at Level 1 or 2 for 1 song

Endurance Workout

• Warm up at Level 1 or 2 for 1 song
• Main workout consists of 7–9 songs total, with steady pace increases, hill work and speed play (fartlek-style workout). While the structure is similar to the Stryde workout, this one focuses more on overall endurance. The instructor will guide you on both intensity and time spent running each portion of the workout. Here are some examples of what you might do in an endurance class:
  • Steady pace increase: 3 minutes at Level 2, 2 minutes at Level 3, 1 minute at Level 4
  • Hill workout: Run on 3% incline at Level 3 for an entire song
  • Fartlek workout: Run 30 seconds at Level 4, followed by 30 seconds at Level 2, 60 seconds at Level 4, 60 seconds at Level 2, 90 seconds at Level 4, 90 seconds at Level 2
• Cool down at Level 1 or 2 for 1 song

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The Rules of Ruling Yourself

The motivation to work hard every day doesn’t come easy. In Under Armour’s recent #RuleYourself campaign, we highlight how elite athletes like Michael Phelps and USA Gymnastics dedicate every moment to get better.

That’s why we’re asking you to share the rules you live by to stay motivated. In fact, physically writing down your goal increases your chance of reaching it by 80%. And in a world where half an inch can make a difference, 80% is a huge advantage.

What are the “rules” you live by? What keeps you motivated in the dark, so you can stand in the light? Write it down and share it with us. Tag @underarmour and use #RuleYourself in your post and you could be featured in our next documentary.

Check out the rules that athletes all over the world have already shared:

  

Share your own rule with us and put the work in today that will make you better tomorrow. #RuleYourself.

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Track Your Progress From A New Starting Weight

If there’s one thing we know at MyFitnessPal, it’s how motivating it is for our users to see all of their healthy habits reflected on the scale. It’s so important to be able to accurately track progress when you’re working towards a health goal. Whether your goal is to lose, gain or maintain, it feels great to see your weight moving in the right direction.

That’s why we’re happy to share that you can now make changes to your Starting Weight!

Let’s back things up. What’s a Starting Weight?

When you signed up for MyFitnessPal, we asked you for your current weight. We call that your Starting Weight since it’s the weight you were at when you first started using MyFitnessPal. Anytime you see us referencing how much weight you’ve gained/lost, we’re using your Starting Weight to calculate that number.

Until now, you weren’t able to easily change your Starting Weight.

Ch-ch-ch-ch-changes

If your current Starting Weight is still a good benchmark for the beginning of your health journey, then you’re good to go without making any changes. But if not being able to update your Starting Weight is a giant pet peeve, you’re in luck.

Let’s take a look at a few reasons you may want to consider changing your Starting Weight:

• You took a break from MyFitnessPal and now you’re back. If you haven’t used MyFitnessPal in a while, and your weight has gone significantly up/down, you might find it helpful to update your Starting Weight and measure your progress from there. Sometimes, a fresh start calls for a fresh Starting Weight.
• You entered the wrong weight when you signed-up. Hey, it happens. Maybe you weren’t near a scale so you just took a wild guess at your weight. And that guess was wrong.
• You had a baby. Congratulations! We’ve heard from a lot of new moms that they’d like to adjust their Starting Weight following a pregnancy.
• Your Starting Weight no longer makes sense. Maybe you began using MyFitnessPal to lose weight but then gained a little. Or vice versa. You need a way to hit the reset button and now you have one.

No matter what your reason is, you now have the flexibility to change your Starting Weight anytime you’d like. Do it now. Do it later. Do it never. It’s totally up to you!

Changing Your Starting Weight Is Easy

To change your Starting Weight, open the Goals screen. Tap Starting Weight at the top of the screen. Simply enter a new weight and choose a date for that weight. Voila! Your Starting Weight has been updated.

Don’t worry; we don’t delete any weight entries you made before your new Starting Weight. You’ll still be able to see all of your previous weights on the Progress screen.

Which brings us to…

Check Out Your Progress

You now have the option to display any weight entries you’ve made “Since Your Starting Weight” on the Progress Screen.

And that’s not all…

Remember, anytime you see us referencing how much weight you’ve gained/lost, we’re using your Starting Weight to calculate that number. When you update your Starting Weight, we do an automatic overhaul of the entire app to make sure your weight loss/gain is accurate. This includes the weight change you see on your profile, weight ticker, newsfeed updates, and more.

iOS and Android and Web, Oh My!

You can enjoy this feature on iOS, Android and Web.

Get more details on updating your Starting Weight on the MyFitnessPal website.

This feature is rolling out slowly, so don’t worry if you don’t see it in the app yet.

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Spaghetti Squash & Beef Bake

Spaghetti squash is a great low-carb and gluten-free alternative to any classic pasta dish. Ready in less than an hour, Clean Eating’s one-pan beef and spaghetti squash bake is a hot, savory meal the entire family will enjoy. Refrigerate or freeze preportioned leftovers for easy meals.

Spaghetti Squash & Beef Bake

Ingredients

• 1 (2-pound) spaghetti squash
• 2 teaspoons olive oil
• 1/4 teaspoon sea salt
• 1/4 teaspoon ground black 
pepper, divided
• 1 pound extra-lean ground beef
• 1 1/2 teaspoons crushed red pepper
• 3 cloves garlic, minced
• 8 ounces white mushrooms, diced
• 4 cups baby spinach, 
thinly sliced
• 1/4 cup toasted, unsalted pine nuts
• 1 (24-ounce) jar pasta sauce
• 1 (15-ounce) container whole-milk ricotta cheese
• 1/3 cup shredded 
Parmesan cheese

Directions

Preheat the oven to 400°F.

Halve the squash, and scrape out and discard the seeds. Brush the inside of the squash with the oil, and sprinkle with salt and 1/8 teaspoon black pepper.

Place the squash on a baking sheet, 
cut sides down. Roast 
for 35 minutes, until soft. Remove from the oven, and scrape out the flesh with a fork. (You should have about 4 cups squash.) 


Reduce oven temperature 
to 350°F.

Meanwhile, in a large pot on medium-high, sauté the beef, crushed red pepper and remaining 1/8 teaspoon black pepper for 8 minutes, breaking beef apart as it cooks and juices are released. Add the garlic, and sauté for 2–3 minutes. Add the mushrooms, and sauté for 5–7 minutes. Add the spinach, and cook until it starts to wilt, about 
1 minute. Add the pine nuts, pasta sauce, ricotta and reserved spaghetti squash; stir until well-mixed.

Transfer mixture to an 11-by-7-inch baking dish; top with Parmesan. Cover casserole loosely with foil. Bake for 20 minutes, removing the foil after 15 minutes. 
Remove from 
oven, and let cool for 
5 minutes before serving.

Nutrition Information

Serves: 8 |  Serving Size: 2 cups

Per serving: Calories: 311; Total Fat: 17g; Saturated Fat: 7g; Monounsaturated Fat: 2g; Cholesterol: 59mg; Sodium: 336mg; Carbohydrate: 21g; Dietary Fiber: 4g; Sugar: 10g; Protein: 22g

Nutrition Bonus: Potassium: 573mg; Iron: 20%; Vitamin A: 45%; Vitamin C: 15%; Calcium: 22% 

Clean Eating is not a diet; it’s a lifestyle approach to food. Our magazine features delicious, healthy recipes and weight-loss meal plans that highlight real foods and natural ingredients. Lose weight with the Clean Eating Academy, and follow us on Facebook, Twitter and Pinterest for daily inspiration.

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How to Conquer Your Fear of Failing at Weight Loss

You know what you need to do to drop those extra pounds and be healthier. You need to wake up a little earlier. Walk a little bit more. Eat a few more servings of vegetables, and skip a few glasses of wine. You need to decide to do it, right? You need to set that alarm (and actually get out of bed when it goes off). Buy those green beans. Ask for club soda.

But what’s stopping you? What are you afraid will happen?

In 1979, economists Daniel Kahneman and Amos Tversky discovered how important fear—or at least, the fear of possible loss versus the hope of possible gains—was to human behavior. They did a series of experiments that were published under the title “Prospect Theory.” This theory describes the way people choose between alternatives that involve risk. The reality: We’re irrational about loss—but predictably irrational.

Take this thought experiment: Bet on a coin toss. If you win, you win $150. If you lose, you lose $100. The probability of either outcome is 50/50, but the potential gain is 50% higher than the potential loss. Do you take the bet?

Traditional economics predicts that 50% of people would take that bet. Kahneman and Tversky found that the overwhelming majority of people would not take that bet.

And this holds up with just about everything involving risk. As Dan Ariely describes in his book “Predictably Irrational,” “People hate losing much more than they enjoy winning.” About twice as much, in fact. In order for 50% of people to take the coin-toss bet, the researchers had to increase the payout to $200.

What does this mean for your weight-loss journey?

When I was in school for health psychology, I had to learn the right kinds of questions to ask my clients, and my supervisor gave me a clear heuristic to fall back on: Follow the fear.

At first, this seemed extreme. I mean, we’re talking about helping people with some pretty benign stuff. But every time I followed my supervisor’s advice, my client had a little epiphany. Then another. Then another. Most of what was holding people back was not rational. Of course, we all know we need to eat less and move more. But that’s not enough to get us moving. Because it’s too rational. It’s just the hope of gain. We need to weigh that against the very real, often unspoken fear that what we’re doing might not work.

So, to do that, I use my priority grid:

There are no wrong answers or minimum scores. In fact, the scores don’t even matter. I don’t even add them up. The only thing that matters to me in this initial assessment is that you take the time to think about and prioritize your answers. What matters is not the answers, but the thought that goes into them.

Most of what holds us back from getting the things we want is not that we don’t want them enough, but that we’re afraid that trying might not be worth it. So take the time to think about what you’re willing to risk, and ask yourself, “What’s the worst that could happen?”

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Potato Crusted Quiche

Crispy shredded potatoes, reminiscent of hash browns, encase the outer edges of 24 Carrot Life’s satisfyingly low-carb and veggie-packed quiche. For an extra protein boost, throw in your favorite meat — like slices of chicken, ham or bacon. This hassle-free recipe uses only one skillet so that you can spend less time washing dishes and more time with friends and family!

Potato Crusted Quiche

Ingredients

• Cooking spray
• 2 medium potatoes, peeled and shredded (about 1–1 1/2 cups)
• 1 tablespoon olive oil
• 1 small onion, chopped
• 1 cup halved cherry tomatoes
• 2 cups baby kale, spinach and Swiss chard
• 1 cup shredded cheddar cheese
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 6 large eggs, beaten

Directions

Preheat the oven to 400°F.

Coat an 8-inch cast-iron skillet with cooking spray, and set aside.

Pat the shredded potatoes with a paper towel to remove some of the moisture. Line the potatoes along the bottom and sides of the greased skillet, pressing down slightly. Coat the top with more cooking spray.

Bake for 15 minutes, until the edges turn light brown.

Meanwhile, heat the olive oil in a pan set over medium heat. Add the onions, and cook until translucent. Then add the tomatoes and mixed greens, and cook for a minute or two until the greens reduce.

Transfer the cooked vegetables to a large bowl, and add the cheddar cheese, salt, pepper and eggs. Stir to combine.

Reduce oven to 350°F.

Pour the egg mixture over the potato crust. Bake for 30–35 minutes, or until eggs are set.

Nutrition Information

Serves: 6 |  Serving Size: 1 slice

Per serving: Calories: 226; Total Fat: 13g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 202mg; Sodium: 244mg; Carbohydrate: 16g; Dietary Fiber: 2g; Sugar: 3g; Protein: 12g

Nutrition Bonus: Potassium: 458mg; Iron: 9%; Vitamin A: 58%; Vitamin C: 54%; Calcium: 18% 

Katie is the author of 24 Carrot Life, a (mostly) healthy food blog with quick and simple recipes that show you can live a decadent food lifestyle while still keeping things simple, healthy, and based on whole foods. She works full-time at a non-profit and is based in Philadelphia, PA. For more from Katie, follow her on Facebook,  Twitter and Pinterest.

Photo courtesy of Katie Oberwager. Original recipe can be found on 24 Carrot Life.

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6 Foods That Fight Inflammation

The key to reducing persistent inflammation that causes chronic diseases (Think: Type 2 diabetes, heart disease, arthritis, Alzheimer’s, cancer) may not be hiding in the medicine cabinet but in the refrigerator! Inflammation occurs when our immune systems attack a foreign substance in the body, such as invading microbes or chemicals. This is the good kind that acts as a protector.

The bad kind of inflammation results not from invaders but from lifestyle decisions like a poor diet or smoking. Studies suggest that antioxidant-rich foods like berries, leafy greens, certain spices, nuts and seeds can help combat the inflammatory disease process and actually prevent illness. Let’s get cooking!

1. Blueberries
The potent blue pigment in the berries we all know and love is due to a class of antioxidants known as anthocyanins, which are celebrated for their anti-inflammatory powers. Studies suggest that eating blueberries not only limits oxidative stress but also boosts anti-inflammatory cytokines and immune cells whose role is to fight harmful pathogens. And — get this — freezing blueberries doesn’t decrease their antioxidant capacity. That’s good news for us smoothie addicts!

Peak season: Summer but available year-round.

Storage tip: Refrigerate berries for up to 10 days, and wash right before eating to reduce spoilage.

Dietitian’s tip: Add fresh blueberries to salads, yogurt or oatmeal. Use frozen berries for quick morning smoothies!

2. Avocados
Low in saturated fat and high in monounsaturated fat, avocados are nature’s near-perfect anti-inflammatory fruit. Besides being low in sugar and high in fiber, the potassium and lutein content in avocados may help lower blood pressure and control oxidative and inflammatory stress. Score!

Peak season: Available year-round.

Storage tip: Let avocados ripen at room temperature on the counter. Store in fridge for up to a week once ripe.

Dietitian’s tip: Spread avocado on toast instead of butter, or mix into tuna as a mayo substitute. Add slices to sandwiches, salads and egg dishes. The possibilities are endless!

3. Kale
Kale is a superfood high in vitamins A and C, known antioxidants that help mitigate the body’s inflammatory process. Plus, it’s a great source of vitamin K, which plays a key role in bone health and blood clotting. One cup of this nutritional powerhouse provides 1,180%, 98% and 71% of your daily values for vitamins K, A and C, respectively!

Peak season: Midsummer through December but available year-round.

Storage tip: Store in the crisper. It’ll last up to a week in a plastic bag in the fridge but will lose nutrients as it sits.

Dietitian’s tip: Add a handful of kale leaves (strip them from the stems) to your next smoothie for a nutrient punch. For a simple savory snack, lightly toss kale leaves with olive oil and sea salt. Roast in the oven at 350°F for about 15 minutes. Voilà: crispy kale chips!

4. Dark Chocolate
Dark chocolate has long been known as a great source of anti-inflammatory flavonoids. Studies suggest that regular consumption of dark chocolate is associated with reduced levels of C-reactive protein, a substance produced by the liver in response to inflammation. Cheers to enjoying some chocolate!

Dietitian’s tip: Raw chocolate contains bioflavonoids that help boost mood as well as theobromine, an active compound that may improve blood flow. Cacao is also great source of fiber, magnesium and iron. Look for dark chocolate with a cacao content of at least 70%.

5. Ginger
Ginger root contains functional compounds known as gingerols, shogaol and paradols that reduce the formation of free radicals and prevent the formation of pro-inflammatory cytokines. This anti-inflammatory response may not only ease muscle pain after intense exercise but may also help treat diseases and conditions ranging from osteoarthritis to cancer.

Peak season: Late winter and early spring but available year-round.

Storage tip: Store whole, unpeeled ginger in the crisper in a sealed bag. It also freezes well.

Dietitian’s tip: Ginger is famous for easing nausea and indigestion. Sip on ginger tea for tummy troubles. Add fresh grated ginger to a stir-fry, veggie burgers or salad dressing.

6. Nuts and Seeds
Nuts and seeds are incredibly rich in anti-inflammatory omega-3 fatty acids. They’re also loaded with vitamin E, which aids in lubricating the joints and protecting the body from pro-inflammatory cytokines. Fun fact: Hulled hemp seeds beat out flax and chia in the protein and omega-3 departments and are also much lower in carbohydrates. Since frequent consumption leads to lower levels of inflammatory markers, eating more nuts and seeds is an excellent way to reduce risk of diabetes and heart disease.

Storage tip: Store nuts and seeds in a cool, dry place. To extend shelf life, store in the refrigerator or freezer.

Dietitian’s tip: Add heart-healthy nuts and seeds (like pepitas, hemp seeds, chia seeds, walnuts or almonds) to cereal, oatmeal and salad for crunch and a dose of healthy fats, protein and fiber. Next time you’re baking, try stirring together 1 tablespoon ground flaxseed with 3 tablespoons water for a vegan egg substitute.

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