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Quick HIIT: A 20-Minute HIIT Elliptical Routine

If you’re anything like me, you want something other than a treadmill workout every time you hit the gym.

What about the elliptical? If you’ve been reluctant in the past, I’m here to tell you to go for it! You can definitely work up a sweat on the elliptical, whether you’re looking for a beginner, intermediate, or advanced workout. And trust me, this is the HIIT elliptical routine for you!

The key is to turn that average elliptical session into a calorie-torching HIIT workout. Use the incline or resistance buttons to up the intensity — or both if you really want a challenge! You’ll have to pay attention as the minutes go by, but the result is a super sweaty, productive workout in a short time.

HIIT Elliptical Routine

Warm Up: 3-5 minutes, easy incline and resistance

Min 0-2: Resistance 5, Incline 5

Min 2-3: Resistance 10, Incline 5

Min 3-5: Resistance 5, Incline 7

Min 5-6: Resistance 10, Incline 7

Min 6-8: Resistance 7, Incline 9

Min 8-9: Resistance 12, Incline 9

Min 9-11: Resistance 7, Incline 9

Min 11-12: Resistance 12, Incline 9

Min 12-14: Resistance 9, Incline 11

Min 14-15: Resistance 14, Incline 11

Min 15-17: Resistance 9, Incline 9

Min 17-18: Resistance 12, Incline 9

Min 18-20: Resistance 7, Incline 9

Cool Down: 3-5 minutes, easy incline and resistance

Instructions

Give an all-out effort during the one-minute intervals (that’s the “high-intensity ” part) and then ease up to recover during the two-minute intervals. If you find a resistance level is too difficult, just repeat the level from the previous interval. Never be afraid to modify a workout to make it work for you!

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Erica Sara Designs: Using Jewelry to Achieve Fitness Goals

“Erica Sara Designs was born out of a dream to help others wear theirs.”

This quote in jeweler Erica Sara’s bio grabbed my attention as I browsed through her website, which is filled with pictures of her beautiful, handcrafted jewelry for sale. I was introduced to Erica Sara Designs on Twitter thanks to the enthusiastic tweets of her fans and friends, who (like me) are big runners here in New York City. I was immediately drawn to the simplicity of the company’s mission: Take people’s goals, dreams, and the mantras or ideas that inspire them, and engrave them on a piece of jewelry. From this basic concept has emerged a fully functional business adored by fans the world over.

Finding Herself — and Her Business

Sara used to work in the corporate fashion world, but eventually became dissatisfied with the field and left to study nutrition. She soon realized a nutrition degree also wasn’t for her, and (while simultaneously going through a divorce) began training for a half-marathon. Because she was going through big changes and challenges, she needed a big goal to focus on: “If I could get through training, I could get through anything,” she recalls telling herself.

At the same time, many of her friends were starting to have children and were wearing charms for them (a trend that’s been booming for a few years). Sara wasn’t a mom; her baby was her half-marathon. And she wanted a charm for it. “While I was training for races and rebuilding my life, many of my friends were building their own lives and families,” she says. “I recall them telling me about their pregnancies or their newborns… and I was telling them about my training and my races. That’s when I realized I wanted to celebrate each of my races, or my accomplishments in general, with my jewelry.”

So in September 2010, Erica Sara Designs was born. What began as a few simple charms with the numbers “13.1” (representing a half-marathon) and “26.2” (representing a marathon) engraved on them soon turned into a whole line of race bling. Her jewelry has expanded beyond running, too. Her lines include ribbon charms for charities, love notes for couples, mantras, Hebrew charms, yoga-themed necklaces, and more. The demand for these products has been high, and her business has grown right along with it.

With a Little Help From Her Friends

What was the tipping point that turned a few simple charms into a blossoming business? Insert the online running community. Sara’s an active runner here in New York City, where she meets up with people for weekend long runs, Instagrams her post-workout fuel, and tweets back and forth with other fitness friends. “The running community was an enormous part of [Erica Sara Designs’] growth,” says Sara. “I have never met such an amazing, happy, and supportive group of people.”

From my own experience, she’s right. When I slowly tiptoed into the world of training for a marathon, I almost instantly found a support system online. I quickly learned who the runners were in New York City and all it took to create relationships was a Twitter follow plus a quick message of, “Hey, I also run.” What’s unique about many of these online communities is that people are eager to meet offline, too. “I will go on runs with people I talk to on Twitter but haven’t met in real life” says Sara. “And it’s usually awesome.”

Meeting a fellow tweeter in real life helped ignite Erica Sara Design’s fire. Sara met Ali (who writes at Ali On The Run) at a trunk show (a special sale where vendors present merchandise directly to the consumer), and Ali bought a piece of her jewelry and blogged about it. Soon after, FITNESS magazine saw the post and the editors contacted Sara to feature her You Can Do It! mantra necklace in the magazine. From there, the fire spread: Sara is now designing the official necklace at the Moor Fitness Half Marathon in Central Park.

“That’s just what [the tipping point was] — social media and finding a community that was supportive. We all just want to help each other grow in an amazing way,

says Sara.

Unexpected Inspiration

There’s something for pretty much anyone at Erica Sara Designs, and these pieces don’t only inspire the people who wear them. When Sara’s working away in her cozy one-bedroom apartment, she finds that she gets motivated to focus on her own health and fitness goals, too. While busy engraving “it’s just another mile” or “relentless forward motion” on a charm, Sara is inspired to lace up her sneakers whenever she has a moment to spare: “When I’m designing all these motivational pieces, I tell myself, ‘Now I need to go on a run!’”

Sara runs most of the business — a full-time gig and then some — by herself. When we met at a Starbucks one cold January morning, she had already made 10 rings. And she had 34 more to go.

“Thank you for forcing me out of my yoga pants,” she giggled. We had only been chatting for an hour, but I could already tell that Sara — cute, quirky, and a little dorky — was full of passion and heart.

“In a way, I’m helping people fulfill their goals, and that’s so cool. And I’ve noticed they all are looking for the same type of encouragement. The simple, ‘I can do it.’”

To end our conversation, I asked Sara if she has a favorite piece of jewelry. She hesitated for a moment, then reached for a charm wrapped around her neck. It was her “26.2” marathon necklace that she’d made when she first started her business. She’s since run the Philly Marathon (in 2011), and is running the New York City Marathon later this year. “This has to be my favorite since it reminds myself I can do it, and I will. And I don’t just mean the marathon.”

[dtechshope]

The Insanely Easy Breakfasts Food Bloggers Eat All the Time (But Don't Think Are Worth Posting)

Reading any food blog makes it seem like the writer eats amazing, how-did-they-come-up-with-that meals all day long. Easy or intricate, it’s hard not to lick the screen thanks to the food porn, and the recipes make us wish we were besties and could come over to taste test their creations.

Yet most recipe bloggers don’t post everything they whip up in the kitchen. There might be an Instagram of some of their other meals, but even then you’re left wondering how to recreate those dishes yourself.

So we went to some of the top food bloggers and asked them to share their go-to breakfasts—the ones they’ve never written about on their sites, perhaps because they’re so quick and easy, it didn’t even strike them to post the recipe. But they’re so delicious, you’ll wonder what other goodies they’re not sharing!

Eggs and Greens

I love this breakfast because it feels both healthy and indulgent. I get in a ton of local greens and love the flavors of a runny yolk and spicy yogurt. Sauté 2 cups Swiss chard and spinach in olive oil until wilted. Crack 2 eggs in the middle of the greens and cook until the whites are set. Serve with Greek yogurt, sriracha, and cracked pepper. – Nikki Rappaport, Cupcakes for Breakfast

Nutty Berry Avocado Smoothie

This is unlike other banana and fruit-based smoothies because it isn’t super sweet. The avocado makes it creamy, and all the other seeds and nuts provide healthy fats that leave you feeling satisfied. Purée 1 cup non-dairy milk, 3 raw walnuts, 1 tablespoon chia seeds, 1 tablespoon cashew or almond butter, 1/4 avocado, a splash of vanilla extract, 1 or 2 pitted dates, and about 1 cup of frozen organic berries in a blender. You’re done! For a thicker consistency, add 1 tablespoon of coconut flour. – Renee Hunt, Soul Beet

Chocolate-Peanut Butter Oatmeal With Pumpkin Seeds

I love this because it’s quick and easy to make, and is full of fiber, protein, and healthy fats. It keeps you full all morning long and tastes great. Place 1/2 cup rolled oats, 3/4 cup milk, and 1/2 cup chopped fruit (like pears or apples) in a bowl. Microwave for 2 1/2 minutes. Top with 1 tablespoon peanut butter and sprinkle with a handful of pumpkin seeds and a few chocolate chips. – Lindsay Livingston, R.D., The Lean Green Bean

Spinach, Mushroom and Havarti Omelet

This omelet is one of my favorite breakfasts, and I eat it about four times a week. It is a quick, easy, and healthy meal that satisfies my hunger for hours. Melt 1 teaspoon butter over medium heat. Add 2 sliced mushrooms and cook until softened. Add 1 cup baby spinach and once it wilts, add 3 egg whites and 1 ounce Havarti cheese. Scrape the mixture toward the center of the pan as the eggs start to cook, and when there’s hardly any liquid left, cover the pan for 60 seconds. Remove the cover, fold the eggs in half, and press down to release any liquid. Flip the omelet over, press down again, and you’re ready to eat. – Carrie Farias, Carrie’s Experimental Kitchen

Spicy Avocado Toast

My go-to morning avocado toast recipe is simple. Take 1 slice Udi’s millet-chia bread and top with half an avocado mashed with a fork, a splash of lemon juice, chili flakes, coarse sea salt, and olive oil. Lately I’ve been sprinkling hemp seeds on top for a little extra fiber. – Phoebe Lapine, Feed Me Phoebe

Overnight Chia Oat Pudding

My no-brainer breakfast is a mixture of oats, chia seeds, and natural sweeteners: Mix 2 tablespoons chia seeds, 1/3 cup dry rolled oats, a dash of cinnamon, a drizzle of maple syrup, and 1 cup almond milk together. Place in the fridge overnight. In the morning, give it a stir and add your favorite fruit. It’s easy to transport and so deliciously healthy. – Gena Hamshaw, Choosing Raw

Green Egg Whites and Sausage

This breakfast is super easy and great way to add veggies to your day. The combo is so perfect, I’ve been known to make this for dinner. In a nonstick frying pan, toast up a slice of sourdough bread on both sides. Sprinkle a little olive oil on the top and set it aside. Slice chicken sausage and sauté for a minute. Crack egg whites into the pan and top with baby spinach. Sprinkle with a little salt and flip it all. Cook for another minute until the spinach is a bit crispy, and enjoy warm with your toast. – Diana Santos, So Small So Strong

Power Toast

Who doesn’t love nut butter and bananas? This protein-packed breakfast is easy and full of flavor. Spread 1 slice Ezekiel toast with 1 heaping tablespoon almond butter. Top with half a thinly sliced banana, sprinkle with chia and/or hemp seeds, and drizzle with a little raw honey. – Serena Wolf, Domesticate Me

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16 Must-Follow Fitness Blogs

There’s certainly no shortage of blogs on the Internet. So while finding them may have been a challenge five (or maybe 10) years ago, now the real work is weeding through all the fluff and false claims to find the ones truly worthy of your limited reading time. We did that for you.

Below, you’ll find 16 fitness blogs that don’t disappoint. Follow them for science-backed tips, smart workout plans, and the motivation you need to put both of those things into action.

1. Fit Bottomed Girls

Jennipher Walters and Erin Whitehead, the brains behind Fit Bottomed Girls, are real women with busy lives who understand that exercise should be enjoyable, not punishment. This popular blog has a lighthearted and practical approach to fitness that we seriously dig. It’s a great combo of real talk, laughs, workouts, motivation, and more.

2. Nerd Fitness

What do The Lord of the Rings and The Matrix have to do with weight loss and exercise science? Nerd Fitness can tell you! Whether you’re really into gaming or you don’t know the difference between Star Wars and Star Trek, blogger Steve Kamb delivers down-to-earth takes on topics like boosting your confidence, how to navigate the grocery store, and why you should stop making New Year’s resolutions.

3. Remodel Fitness

After learning to appreciate her strong yet feminine body, curves and all, personal trainer Jessi Kneeland of Remodel Fitness is on a mission to “save women from their own negative body image.” You’ll love her thought-provoking posts about the body-positivity movement and how to build self-esteem as a grown-ass adult.

4. YogaDork

It doesn’t matter whether you balance in tree pose while brushing your teeth or if you’re just beginning your yoga practice, YogaDork will welcome you with open arms—er, heart. YogaDork’s network of contributors report on all things yoga, from new research to Bikram Choudhury’s lawsuit, and offer plenty of easy-to-read infographics and hilarious posts for good measure.

5. Roman Fitness Systems

Some like it hot, and editor-in-chief John Romaniello, a.k.a. “Roman,” definitely likes his fitness writing spicy and candid. With a mix of science-backed workout tips, nutritious recipes, and even career advice, Roman Fitness Systems features bluntly named blog posts like “How to Overcome the Fear That’s Holding Back Your Business and Probably Making You an Asshole” and “New Alternatives to Protein Shakes That Aren’t Boring AF.”

6. Lift Like a Girl

These days we like to think doing anything “like a girl” is not even close to an insult. But if there’s any doubt, Nia Shanks erases it on Lift Like a Girl, where she encourages women of all sizes and from all backgrounds to start strength training. Shanks writes empowering articles about how women can be more, not less, the best bodyweight exercises to do, and why exercise should never be considered punishment for eating. Amen.

7. Tony Gentilcore

Strength coach Tony Gentilcore (whose last name sounds like a fitness brand on its own) trains pro athletes and soccer moms alike (his words, not ours) in his Boston sports performance center. On his blog, he brings his love of heavy lifting to the masses through his smart, realistic, and encouraging posts on topics such as exercises you should be doing and how professionals go wrong when training women. Don’t miss his weekly roundups of what he calls “stuff to read while you’re pretending to work.” (We won’t tell your boss.)

8. Eat, Lift, and Be Happy

Blogger, personal trainer, and all-around badass Neghar Fonooni serves up equal parts fitness and nutrition tips and positive, empowering thoughts on self-love and self-acceptance on Eat, Lift, and Be Happy. We love her post about how gaining weight made her happier and her candid article about how to deal with gratitude when you just aren’t in the mood.

9. Breaking Muscle

What happens when you put a bunch of trainers, coaches, and fitness junkies in one room? This incredible blog. Breaking Muscle is your one-stop shop for fitness and nutrition news and advice. They dissect everything from “movement training” to how perfectionism could be holding you back.

10. Tabata Times

CrossFitters, rejoice! You don’t have to check dozens of sites to get the latest and greatest CrossFit workouts, tips, and inspiration. The editors at the Tabata Times work to put all of the best CrossFit content in one spot, from why CrossFitters should practice yoga to tips for beginners. That’s enough to make us swoon (or swole).

11. Run to the Finish

Anyone who loves running will relate to Amanda Brooks on Run to the Finish, and she may even convince running haters to change their minds. Addressing everything from how to survive long runs on a treadmill (hello, #Jonas!) to four convincing reasons to run this year, this certified personal trainer’s posts are filled with motivation to stay focused and fulfill your goals.

12. Black Girls Run!

Toni Carey and Ashley Hicks founded Black Girls Run! in 2009 to tackle the obesity epidemic in the African-American community. In addition to providing training and nutrition info, the blog covers beauty and lifestyle topics. Carey and Hicks don’t just talk the talk: Their community is 160,000 strong and growing.

13. Born Fitness

Adam Bornstein delivers a no-bullsh*t approach to exercise and nutrition on Born Fitness, with posts examining how many eggs are safe to eat, why running doesn’t always burn fat, or Gisele Bündchen and Tom Brady’s diet. Regardless of your fitness level, his words will make you stop and think, in addition to providing the tools you need to power up your workouts, fuel your body right, and feel better than ever.

14. My Name Is Jessamyn

Self-proclaimed “yoga enthusiast and fat femme” Jessamyn Stanley rose to fame this year through her blog My Name Is Jessamyn and Instagram account with the same name. Stanley is a yoga teacher and body-positive advocate who offers everything from tips and advice for her fellow yogis to reasons not to feel self-conscious. She documents her yoga practice through empowering photos and videos that she posts on her Instagram.

15. Girls Gone Strong

You may recognize Molly Galbraith from her recent viral Facebook post about why we should all love our bodies as is. The blog she co-founded, Girls Gone Strong, is similarly empowering, featuring workout tips for women who are into legit strength training. Whether your goal is to lose fat, gain muscle, or just reinvigorate your workout routine, you’ll find all the advice, encouragement, and support you need here.

16. Fit and Feminist

Caitlin, the blogger behind Fit and Feminist, is as serious about feminism as she is about running, which is why her blog is an incredible resource for not only fitness motivation and race recaps, butalso thoughtful explorations of social and political issues related to women and fitness. We wish she posted a little more frequently, but if beauty norms, aging, and women-only races are your cup of tea, she’s certainly worth following.

[dtechshope]

Quick Workouts You Can Fit In During The Busiest Time Of The Year

The holidays can be a very busy time, but you can still work towards your goals and get a great workout in 15-20 minutes with an AMRAP (As Many Rounds As Possible) style workout.

Set a timer on your phone for 15 minutes and perform the reps of each exercise, once you’ve completed the last exercise, start back at the top again. Repeat as many times as you can within the time limit.

Quick Cardio Workout

No equipment needed

15-minute AMRAP (As Many Rounds As Possible)

15 bodyweight squats

15 mountain climbers

15 skaters

15 touchdown squats

15 burpees

Efficient Strength Workout

1 medium to heavy weight dumbbell needed

10 push ups

10 resisted lateral lunges, each side

10 kneel to stands, each side

10 plank dips, each side

10 2-point row, each side

Quick Low-Impact Workout

2 light dumbbells needed

10 reverse lunges, each side

30 sec plank

10 step-back burpees

10 goblet squats

10 dumbbell floor presses

Move at your own pace, but make those minutes count and push yourself!

[dtechshope]

How To Make Time To Exercise During The Holidays

Consistency is the most important part of reaching your fitness goals. Even though life happens and we have more responsibilities than we would like, taking a little bit of time to plan ahead will help make your exercise routine possible even during the holiday season.

Here are some ways you can be sure to stay on track:

Planning your workouts ahead of time. If you are going to a gym or studio, sign up or schedule your sessions ahead of time so it is already in your calendar for the week. If you have family staying at your house, getting in a few early morning sessions will help you feel accomplished and energized for the rest of the day, plus you might even get home before everyone else is awake so you can have some well-deserved “me time”.

Group workouts! If you have family staying with you, they might want to join you. It doesn’t have to be structured, but getting the whole family moving is a great bonding experience and you have an opportunity to be a great influence on your loved ones. You could Youtube an exercise routine, play some tag or touch football in the yard, or even just go for a walk.

Plan meals! This is a great idea not only for the holidays, but all the time. Taking an hour or two on a Sunday afternoon to cook meals and healthy snacks for the week will help keep you and your family on track with your goals. If you already know what you are going to eat, you won’t have to stop and purchase convenience foods during a time crunch. This can be a fun family event, too, giving everyone a little bit of input on what they want to eat during the week and they can pitch in on prep work, as well.

Be efficient! Remember that when it comes to fitness, you don’t necessarily need to take a full hour out of your day to get a workout in. In fact, during the holidays, taking an hour out of your day might be nearly impossible. You can have a great workout in less than 20 minutes with nothing but bodyweight. 20 bodyweight squats, 10 push-ups, 20 mountain climbers, 60 second plank 3 times through might take you 10-15 minutes and will get your heart pumping!

Don’t do more, change what you’re already doing. During the holidays, free time runs at a premium. Try thinking of simple things that will add up in the long run. Park further away, take the stairs, stand instead of sit, or grab a bag of carrots instead of a bag of chips. There are so many choices presented to us daily, make it a habit to choose the healthier ones!