5 Ways to Fight a Sugar Binge

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It's that time of year, and once again, you caved. You didn't just eat one piece of candy, you ate all the candy (or at least that's what it felt like). You know it's not the best move for your body—but now that it's done, is there anything you can do to counteract its effects?

While you can't erase those calories, there are some simple ways you can keep them from being immediately stored as fat, says Laila Tabatabai, MD, an endocrinologist at Houston Methodist Hospital, and fend off the eventual energy crash (and junk-food cravings!) that can happen after eating too many sweets. Here are her tips for what to do next.

 

Get some exercise

It can take a lot of physical activity to burn off one moment of weakness—you'd have to run almost 5 miles to cancel out the calories in a Dunkin' Donuts Apple Crumb donut, for example. But even if you can't entirely negate your dietary indiscretions, a little extra cardio is still better than nothing.

"What's even more important than burning off those calories is that exercise can reduce your appetite and reduce your cravings for additional sugar," says Dr. Tabatabai. She recommends going for a quick walk, adding an extra 15 minutes to your regular afternoon workout, or taking the stairs at lunchtime instead of the elevator. If you can get outside, even better: Research shows that exposure to sunlight can improve alertness—something you may be lacking once that blood-sugar crash kicks in.

RELATED: 10 Mistakes That Make Cravings Worse

 

Cut carbs at your next meal

If your sugar binge happens before lunch or dinner, Dr. Tabatabai recommends eliminating bread and simple carbohydrates at your next meal. "If you've already had something sweet and sugary, stick with salad and lean protein," she says. "You don't need the additional potato or pasta carbs piled on top."

This strategy will not only help keep your overall daily calories in check, she says, but it can help keep your blood-sugar levels stable so you'll stay energized throughout the day.

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Drink a glass (or two) of water

You may be tempted to guzzle coffee once you start to feel the effects of your sugar crash, but the buzz you get from caffeine will be short-lived. Instead, stay hydrated by drinking plenty of good old H2O, Dr. Tabatabai says.

"Drinking extra water can actually help flush out some of the extra sugar you've eaten," she says. Plus, it can prevent dehydration—which has been shown to cause drowsiness, even in mild cases. If you really need caffeine, opt for a cup of tea without sugar.

RELATED: 7 Easy Ways to Drink More Water

 

Have a high-protein snack

No matter how many calories you ingest during a junk-food binge, chances are you'll feel hungry again about two hours later, says Dr. Tabatabai, thanks to your rapidly declining blood-sugar levels. If you're not due for a meal (see above), satisfy your appetite with a 100- to 200-calorie, high-protein snack.

"Have an apple with peanut butter, a hard-boiled egg, some Greek yogurt—something that's low in simple sugars that will help you feel full until your next meal," she says.

RELATED: 17 High-Protein Snacks You Can Eat On the Go

Stay on your feet

Resist the urge to slump in your chair all afternoon; instead, try to spend as much time standing up as possible. In a 2011 study published by the Centers for Disease Control and Prevention, the majority of people who used a standing desk at work for seven weeks reported that they felt more energized, more focused, and more productive.

Plus, standing will automatically burn off more of those calories than sitting, and a recent Australian study shows that alternating bouts of sitting and standing throughout the day can help lower elevated blood-sugar levels, as well.

To get more nutrition tips delivered to your inbox, sign up for the Healthy Living newsletter

 

Don't fall off the wagon

The most important thing, Dr. Tabatabai says, is to remember that your slip-up is not an excuse to forget all about your healthy eating goals. "A lot of people think 'Oh well, there goes my diet; might as well make this a cheat day,' but you can still cut it off at any point and prevent yourself from eating more," she says.

It may be harder than you think—research shows that low blood-glucose levels can actually lower willpower and make you crave sugar and fat over healthy foods. But following the strategies above can help you recover quickly and resist future temptations.

 

5 Ways to Fight a Sugar Binge

It's Better to Work Out With Other People Than by Yourself. Here's Why

Exercise is great for mental health; Research has shown that it can lower stress, improve mood and even decrease symptoms of depression and anxiety. But new research finds that a group exercise class may be even better for your mental wellbeing than a solo sweat session.

A small study published in the Journal of the American Osteopathic Association found that people who took group exercise classes reported less stress and more physical, emotional and mental health benefits than those who exercised alone or did not hit the gym at all, suggesting that a social atmosphere may compound the already numerous benefits of physical activity.

At the University of New England College of Osteopathic Medicine, 69 people in their first or second year of medical school—typically a very stressful time—were recruited for the study. One group of students did at least one 30-minute core training class together each week; another exercised alone or with one or two other people at least twice a week; and a third didn't engage in any physical activity beyond walking or biking for transportation. Students were allowed to choose their own group.

The students took surveys about their stress levels every four weeks and periodically filled out additional surveys about their physical, emotional and mental wellbeing. After 12 weeks, the researchers determined that those taking the group core training class were seeing the best results.

The study has some limitations. It's possible that people who chose the core training group already knew they liked group exercise, and thus saw benefits. But the research suggests that the virtues of fitness classes go far beyond working up a sweat. In addition to a community vibe, the researchers note that the music and choreography used in group classes may boost mood. 

All the more reason to hit that barre exercise class after work.

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Get Scary-Strong With This Halloween Workout

Photo: Ryan Kelly / Daily Burn 365

This article originally appeared on DailyBurn.com.

Halloween isn’t just about the cauldrons of candy, haunted houses and costume contests. It’s also about stretching out the cobwebs and pulling out a few surprises from your bag of tricks. And here at Daily Burn, that means trying a few new witchin’ good moves!

From the Grave Riser to the Monster Walk, these spellbinding exercises from DB365 trainer Erika Shannon will target and tone your arms, core, back, glutes and much more. Not to mention, this 15-minute workout can help you resist the urge to overindulge in Halloween treats and snacks during couch time. So grab a tricked out broom (or bat), jack up the Thriller music and give your muscles a real treat.

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5 Strength Moves for a Killer Halloween Workout

Perform each exercise for one minute. (For the Ghostbuster, that’s 30 seconds per leg.) Rest for 30 seconds and repeat for three rounds.

Photo: Ryan Kelly / Daily Burn 365

1. Dancing Skeleton

If you’re not a fan of floor crunches, we have good news. This standing variation will work its magic on your core in a whole new way. “With the dancing skeleton, you’re working your obliques, but also adding the element of balance, which improves everyday function and stability,” Shannon says. This ab-tightening move also adds range of motion, and you can get your heart rate up by working in some speed. To maintain wicked posture, keep a slight bend in your supporting leg as you lift the other leg towards your elbow. You’ll also want to stay upright in the side crunch instead of leaning forward, Shannon says.

Photo: Ryan Kelly / Daily Burn 365

2. Ghoul Mornings

This exercise is all about the unexpected slow burn, much like a ghoul eyeing its prey. Working your hips, trunk extensors, hamstrings, glutes, abs and back, the key to this lower-body blast is engaging your abdominals so your chest and back don’t drop. Shannon advises, “Transfer a little more weight into your heels, and imagine squeezing your shoulder blades together as you hinge forward.” But don’t mistake this move for a squat. “While it’s natural to transfer some weight into the heels as you descend, think more of keeping your abs engaged than sticking your butt out.”

Don’t be afraid to go at a slower pace in order to keep your back flat and chest lifted. Shannon says that pressing your shoulders helps you avoid hunching and rounding, which could eventually cause bigger posture issues.

RELATED: 6 Exercises for the Ultimate Back and Chest Workout

Photo: Ryan Kelly / Daily Burn 365

3. Ghostbuster

Give your glutes, abductors, adductors and quads a clean sweep with this challenging lateral lunge that tests your balance and hip mobility. Remember to make sure your knee doesn’t move past your toes and to sit your hips back into the stretch once you lunge sideways. Shannon’s pro tip: “Step out wide into the lunge, toes pointing forward and keep that back straight! Enjoy the feeling of swinging down to up — it’s fun!” Just don’t cheat yourself by using momentum. You’ll want to use your core and glutes on that upswing, so move with control.

RELATED: 9 Spook-tacular Gluten-Free Halloween Recipes

Photo: Ryan Kelly / Daily Burn 365

4. Monster Walk

Much like an overhead squat, the monster walk works every major muscle group, including the deltoids, triceps, core, glutes and quads. If you find yourself struggling with the broomstick overhead, Shannon says to try taking a wider arm position, especially if you have limited mobility in your shoulders. For your lower body, Shannon recommends, “Keep your weight in your heels, and let your butt stick out a bit (without losing stability in your lower back). Think of your body moving all in one solid unit.”

GIF: Ryan Kelly / Daily Burn 365

5. Grave Riser

Who knew getting out of bed could turn into a workout? In this grave riser exercise, start by laying flat on your back with your hands on both ends of the broomstick in front of you and feet flexed. As you slowly raise your upper body off the ground, keep your legs straight and pinned to the floor. “Send energy through your heels to keep your feet actively flexed and tuck your chin to your chest as you come up,” Shannon says.

While your back doesn’t need to be perfectly straight in this exercise, especially on the way up and down, Shannon says you’ll need to engage your abdominals and back musclesto lift yourself from the floor and safely peel back down. “Try to feel your sit bones pressing down on the floor as you stretch your spine as tall as you can. No need to keep them there long, though, just enough to stretch tall, then repeat back down to your descent.”

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Why You Probably Shouldn't Worry About Exercising Yourself to Death

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This article originally appeared on Time.com.

Is there such a thing as too much exercise?

A new study, published in the journal Mayo Clinic Proceedings, suggests that there is. Fitness diehards may have a higher-than-average risk of coronary artery calcification (CAC): a buildup of calcium in the artery walls of the heart that makes arteries less flexible and is often a harbinger of heart disease. But the vast majority of people, experts say, don’t need to worry about overdoing it.

A team of researchers, led by scientists from the University of Illinois and Kaiser Permanente, tracked the exercise habits of more than 3,000 people over 25 years. People were split into three groups based on whether they met the national physical activity guidelines (which call for 150 minutes of exercise per week), failed to reach them or exceeded them.

Surprisingly, compared to people who exercised moderately, those who hit the gym for longer than 7.5 hours per week—three times more than guidelines call for—had a 27% higher risk of developing CAC by middle age. White men in that category were particularly at risk; they had an 86% higher chance of CAC. About 40% of people who exercised the most developed any amount of calcification after 25 years.

The results may seem like a reason to eschew your evening workout. But exercise is generally good—not bad—for the heart, and people typically need more of it—not less.

“This [study] doesn’t apply to 99% of people,” says Dr. Deepak Bhatt, executive director of interventional cardiovascular services at Brigham and Women’s Hospital in Boston. “Most people are not getting into this range of exercise. The problem in the U.S. is the exact opposite, that most people are getting nowhere near the recommended amount of exercise.”

Even if hardcore exercisers do have more calcium buildup, it’s still not clear if that’s damaging the heart, says Dr. Aaron Baggish, director of the cardiovascular performance program at Massachusetts General Hospital. While the results are intriguing, the study doesn’t actually show that people with a heightened risk of CAC went on to have heart attacks or other health problems, Baggish says, and that means it’s too soon to say whether extreme exercise is actually causing heart issues.

While doctors know that calcium buildup in the hearts of sedentary people is a bad sign, Baggish says it’s not clear whether that’s true of very active people, too. The body deploys calcium to repair injuries and inflammation, so marathon runners, endurance athletes and other regular exercisers may accumulate calcium as the body recovers from stress, he says—but that doesn’t necessarily mean it’s causing problems.

“Think about arthritis in your knee,” Baggish says. “If you are active, fit and healthy, you are much more likely to have good knee function later in life than if you sit around and you’re overweight and unhealthy. You may actually have just as much calcium in that knee as someone who’s sitting around on the couch, but the function is better, your knee lasts longer and you feel better.” The same, he says, may be true of the heart.

Still, Bhatt says heart calcification in general is not ideal, and adds that past research has shown a link between excessive exercise and heart strain. “Everything is best in moderation,” Bhatt says. “Extreme exertion, especially over time, isn’t good for the heart,” and moderate exercise is probably the best path to good cardiovascular health.

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3 Strength Exercises You Should Steal From Ruth Bader Ginsburg

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We don't need to tell you that Ruth Bader Ginsburg is #goals. The second woman to be appointed a Supreme Court justice, Ginsburg has been fighting for gender equality since the start of her career in the 1960s. But did you know she's a total badass at the gym too?

In the new book The RBG Workout ($15, amazon.com), Ginsburg's longtime trainer, Bryant Johnson, details the 84-year-old's impressive routine. The duo has been meeting for hour-long twice weekly sessions since 1999. "Sometimes Justice Ginsburg and I chat, but mostly we just get down to it," Johnson writes. "We usually listen to PBS NewsHour while we work, and she always gives it her all."

That much is clear once you start flipping through the 32(!) different strength exercises in Johnson's book. Below, check out three smart moves you're going to want to steal to work your core, arms, legs, and back.

Then show us what #RBGStrong means to you! Film yourself doing one of these exercises and post the clip on Instagram with that hashtag. You could be featured on Health's Insta page. (Check out our homage to RBG in the video above.)

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Medicine Ball Push-Ups

1 set/10-12 reps each hand 

A. Get into push-up position on your knees on a towel or mat, one foot crossed behind the other, with one hand on the medicine ball and one hand on the floor. 

B. Lower your body until your chest is 6 to 8 inches from the floor. Push back up to starting position and repeat for 10 to 12 reps. Switch sides and repeat with your other hand. 

Wall Squat with Swiss Ball

3 sets/10-12 reps 

A. Stand and place a Swiss ball between your lower to mid back and a flat wall. Spread your feet shoulder-width apart, with toes pointed forward. Grasp a dumbbell in each hand with palms facing in and hold them to your chest, or just let them hang to your sides. 

B. Slowly bend your knees to a 90-degree angle while inhaling. Squeeze your buttocks, straighten your legs, and exhale slowly while returning to starting position, and repeat. 

Standing Cable Row 

3 sets/12 reps

A. Grasp the cable machine handles with hands close together. Keep your feet shoulder-width apart and your knees slightly bent to relieve stress on your back. 

B. Pull the handles back toward your torso at chest level. Slowly return to starting position and repeat. 

Tip: Keep your back straight or slightly arched; do not lean back or forward. Engage your core, keeping your abs tight. Keep your chest up and pinch your shoulder blades together. 

Excerpted from THE RBG WORKOUT by Bryant Johnson, illustrated by Patrick Welsh. Copyright © 2017 by Bryant Johnson. Illustrations copyright © 2017 by Patrick Welsh. Used by permission of Houghton Mifflin Harcourt. All rights reserved.

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9 Get-Fit Secrets to Steal From Personal Trainers

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There are plenty of perks to having a personal trainer. But even fitness pros admit it’s not impossible to get in shape sans supervision. "You know your workout preferences, personality, and body better than anyone else," says Gunnar Peterson, a celebrity trainer and the chief training officer for the fitness streaming service gymGO. Follow these essentials to get a trainer-tier sweat at every workout.

Step 1: Do a self-consultation

Start by getting clear about your aims, says fitness and wellness expert David Kirsch, owner of Madison Square Club in New York City.

Go for mini goals. Set intentions you can measure in the short term, like "I want to run three times this week."

Build a schedule. Plug every workout and rest day into your phone, with alerts.

Log everything. Jot down a few notes about how your workout went when you finish. “Keeping a log helps you see what’s working and what’s not,” says Kirsch. Chest up, core tight! Check your form when you start to get tired.

RELATED: The Best Low-Impact Workouts for Weight Loss

Step 2: Fix your form

The pros cringe when they see gym-goers moving through a routine with bad form. “It makes your workout less effective and may set you up for injury,” warns Peterson. The following techniques help you find proper positioning.

Carry a cheat sheet. There’s no shame in pulling up a workout on your phone with images you can refer to.

Film yourself. Prop your phone against a wall to record your moves and see where form is suffering. Or just use a good old-fashioned mirror.

Have posture check-ins. "People tend to lean on cardio-machine handles, and their posture begins to suffer,” says Kirsch. Every few minutes, remind yourself to stand tall and engage your core. On the elliptical or bike, make sure you’re not relying on the machine to support your body weight.

RELATED: 6 Signs It's Time to Break Up With Your Personal Trainer

Up your accountability

"Having a trainer of course forces you to show up every time," notes Peterson. "But people also tend to work harder in the presence of others." These tricks help you keep your commitment fiery without the extra helping hand.

Id your motivation style. Do you prefer cheerleader or drill sergeant? Pick a lane, then come up with a few motivational phrases (“You showed up—finish it!” “You could hit the gym for a half hour or waste it on the couch on Instagram!”) for those moments when you want to quit or skip a workout.

Use tech. Stream a workout video of a trainer you admire so you hear her voice and words of encouragement while you do the moves.

Find an audience. "If motivation is an issue, I would try to get out of your house to work out, not just go into the basement,” says Kirsch. Go to a public gym or a park or grab a workout buddy so you feel a bit more on the hook to finish what you started.

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The 7 Best Strength Exercises You’re Not Doing

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This article originally appeared on DailyBurn.com.

Every exercise in your strength program has a purpose — to help you build strength and muscle, burn fat and improve your fitness. While there’s a time and a place for nearly any exercise under the right circumstance, some movements are simply more effective than others. And it should be no surprise that the ones that build a foundation for skills that you’ll use in everyday tasks will be the most beneficial for improving your fitness and quality of life.

RELATED: The 15 Most Underrated Exercises You’re Not Doing, According to Trainers

So how does a lifter ensure they’re making all the right moves? If you’ve plateaued or aren’t seeing the results you’re banking on, it’s time to get back to basics with these seven moves. From increased strength, better core stability, greater athleticism and improved overall health, these key exercises need to find their way into your routine.

GIF: Daily Burn DB10

1. Goblet Squat

Squats are an exercise many people struggle to perform safely and effectively. Luckily, the goblet squat is a great progression from a bodyweight squat before squatting with a bar. Because the load is held in front, the core works double-time to keep you tall, while your legs work to control your movement down and stand back up.

How to: Hold a dumbbell or kettlebell with both hands underneath the “bell” at chest level. Set your feet shoulder-width apart with your toes pointing slightly outwards (a). Push your butt back like you’re sitting in a chair and descend until your elbows reach the inside of your knees (b). Keeping your heels flat on the floor, pause at the bottom of the squat and return to a full standing position. If your heels, push your hips further back and work on partial ranges of motion until mobility and form improve (c). Repeat for four sets of 8-10 reps.

Photo: Mallory Creveling / Life by Daily Burn

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2. Pallof Press

The Pallof press is one of those movements that looks confusing, but it’s actually incredibly simple and beneficial, says Mike Campbell, personal trainer and owner of Unleash Your Alpha. While you may not be hoisting heavy weight, the real challenge lies in resisting rotation. That makes this an ‘anti-rotation’ movement, forcing you to engage your entire core: obliques, abs, lower back, glutes and more. According to Campbell, the Paloff press will build great usable strength while adding athletic definition through the mid-section.

How to: Stand with your side parallel to the cable or band’s anchor with your feet hip-distance apart and knees slightly bent. Grab the handle with both hands and pull it in towards your chest, maintaining tension on the cable or band (a). Keeping your chest high, squeeze through your stomach and press the handle away from the body, extending the arms straight. Be sure to resist any twisting or rotation (b). Continue to engage your core, and ensure you remain square to resist the rotational force. Bring arms back in to the chest and repeat for three sets of 10 reps per side (c).

RELATED: 50 Ab Exercises to Score a Stronger Core

GIF: Daily Burn LTF

3. Dumbbell Row

Most of us spend more time training the “mirror muscles” on the front of the body, and neglect what we can’t see, according to Campbell. But developing a strong back is key to balance things out, improve posture and avoid injury. The dumbbell row can help achieve all that, in addition to building a strong core and arms. The main muscles being used are the lats, traps and rhomboids, which reinforce good posture by pulling your shoulders back. They also aid the core in stabilizing your spine.

How to: Grab a dumbbell (20 pounds is plenty for most to start) and find a bench. Start with your left hand on the bench with left arm extended, while your right arm holds the dumbbell and right foot is on the ground (a). Retract your shoulders, brace your abs and pull the weight up until the elbow passes the side of the body (b). Lower the weight with control and repeat for three sets of 6-8 reps on each side (c).

GIF: Daily Burn 365

4. Push-Up

The push-up might appear basic, but it’s one of the best exercises you can do. The functional movement is great for training the upper-body pushing muscles — the anterior deltoids, triceps and chest. It also requires you to engage your core and allows full range of motion in your shoulder blades.

How to: Start on your knees facing the floor with your hands at shoulder-width and planted directly under the shoulders. Get into a plank by straightening your legs and supporting your weight with hands and feet (a). Squeeze your backside to keep your trunk engaged and lower your body slowly to the ground. The elbows should be slightly tucked — like arrows, rather than flared like the letter “T” (b). Descend until your chest is just above the ground and return to the starting position by fully extending your arms, and repeat (c). Note: If you can’t do five push-ups with good form, elevate your hands on a bench or chair to begin building up your strength. If they’re easy, try elevating your feet on a chair.

RELATED: 5 Advanced Push-Up Variations to Try Now

GIF: Mallory Creveling / Life by Daily Burn

5. Split Squat

Traditional squats are great, but it’s important to incorporate single-leg movements to develop athleticism and minimize training imbalances. The split squat, a stationary lunge, does just that. The split stance requires you to balance with a narrow base of support, firing up stabilizing muscles of the hip and trunk while training your quads, glutes and hamstrings. In addition to building lower-body strength, the single-leg nature of the exercise helps improve balance and increase flexibility and stability in the hips.

How to: Stand with feet shoulder-width apart. Next, take a step forward with your right foot, and a large step backwards with your left foot — this is your starting position (a). Keep the front heel flat and descend into a lunge, bringing your back knee towards the floor. Stop just short of your knee of your back leg touching the ground. Keep your front heel flat on the ground (b). Pause for one second and return to standing. Perform 6-8 reps on your right leg, before switching sides. Repeat for three sets (c).

Photo: Ryan Kelly / Daily Burn 365

6. Lateral Squat

The lateral squat combines two movements: a lateral lunge and a squat. The difference? The lateral squat is stationary. It requires you to move side-to-side, providing a great stretch on the groin and inner thighs while training the hips and trunk to work together.

How to: Stand tall with your feet wider than shoulder-width apart, heels flat on the ground and toes pointed forward. Initiate the movement by pushing your hips backwards, bending your left leg, and leaning to your left with your right foot angled out slightly (a). The left knee should be bent, left heel flat on the floor, and right leg extended with your weight over the left side of your body (b). This is one rep. Return to a standing position and descend doing the same movement on your right side to even things out (c). Perform six reps per leg for three sets.

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GIF: Mallory Creveling / Life by Daily Burn

7. Hip Extension (Glute Bridges/Hip Thrusts)

One of the most important muscle groups for any trainee — athlete, weekend warrior, or newbie — is the glutes. Yet they are often neglected and underutilized from sitting for long periods each day. According to Campbell, “When we attempt movements from running to squatting without optimal hip movement we risk injury to our hips, knees and ankles.” He notes, “Getting glutes that not only switch on when they should but are strong is crucial, and that’s where this simple yet powerfully effective movement comes in.”

How to: Position the back of your shoulders across a stable bench, feet planted firmly on the ground, about six inches away from your butt (a). Squeezing the glutes, push through your heels to rise up into a bridge position with the hips fully extended. The shoulders down to the knees should be in line, with the knees bent at 90 degrees. Hold the position at the top, glutes, core and hamstrings engaged (b). Lower the hips down and repeat for three sets of eight reps (c). Beginners can continue with just bodyweight, while advanced lifters can progress to rolling a barbell over the top of the hips.

Don’t Be Afraid to Add Weight

With all these exercises, pay close attention to form and execution. Continue to add weight to each lift once you can complete two more reps than prescribed with your training weight. Keep it up and after a few workouts you’ll start to notice rapid gains in strength and overall fitness. Within a few weeks you’ll have these exercises mastered and be on your way to having a body that better serves you!

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How to Start Running (or Come Back From a Hiatus) Without Getting Hurt, According to Pros

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New to running, or just trying to get back into it after a hiatus? Great. It’s one of the easiest sports to take up—all you need is a great pair of kicks and a sports bra, and you’re ready to go. Plus making your way through miles can help you shed pounds, bust stress, and even lower your risk of getting certain cancers.

Before you head out the door at full speed, though—which will almost certainly leave you injured—consider this: “Running is really hard on your body and you just have to be smart about it,” says John Hancock Elite Ambassador Blake Russell, an Olympic marathoner, physical therapist, and owner of On Track Physical Therapy in Pacific Grove, California. “The key is just starting out really slow.”

Here Russell and her fellow John Hancock Elite Ambassador Bill Rodgers, a four-time Boston Marathon winner, offer five tips for helping newbies run strong and long.

Stick to soft surfaces

While there is nothing wrong with pounding the pavement, it can be harsh on the body, especially if yours isn’t used to the movement or surface. Russell’s rec: start off on softer surfaces (think grass, sand, or even the treadmill). While a softer surface doesn’t automatically equal injury-free, a small study in the journal Research in Sports Medicine revealed that running on grass, for instance, puts less pressure on the foot compared to running on concrete.

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Give yourself time to build muscle

"It takes the body at least six weeks to build muscle,” says Russell, “so give your body time to build that muscle.” In other words, don’t take on too much mileage too soon; that’s a surefire way to end up sidelined. To help your body adapt, and shore up those muscles, consider strengthening exercises, such as planks, clamshells, side squats. (See how to do them here.)

Try the run-walk method

Can’t make it through your miles without stopping? That’s OK. While you are building your endurance (or if you just need a break mid-run), there is nothing wrong with a little walking. Rodgers suggests trying the run-walk method, which is running for a set amount of time, walking for a set amount of time, and then repeating the cycle. We recover when we walk, notes Rodgers, who believes that the 5K is an ideal running distance and that our bodies were made to run around three miles. (If you will be in the Clearwater, Florida, area in December, there is still time to register for the Cooking Light & Health Fit Foodie Festival and 5K Foodie Race. Register here!)

For more fitness tips, sign up for the HEALTH newsletter

Don’t run everyday

Don’t be afraid to slip off those sneaks. “Take some days off if you are new to it, don’t feel you have to run seven days a week,” says Russell. When you exercise, you are basically causing trauma to the body by creating micro tears in the muscle. Days off allow the body to recover and those muscles to grow back stronger.

And don’t skimp on recovery

According to Russell, recovery is just as important as training. What you do when you’re off your feet will surely help you make strides while you’re on ‘em. Great practices to employ in your recovery routine: stretching, foam rolling, and massages. This, along with strength moves, will keep your body and joints loose and strong, she notes. And don’t forget to refuel—a 3-to-1 ratio of carbs to protein (think apple with peanut butter) within an hour of finishing your run helps replenish your energy so you can recover faster.

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Pushing Myself Physically Helped Me Heal After My Son’s Death

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On December 31, 2014, Susan Heard was sitting on her sofa with her husband and 12-year-old daughter, watching TV and waiting for the ball to drop in Times Square. “While everyone in the world was celebrating New Year’s Eve and having fun, I was thinking: I hate this holiday. I hate my life,” she recalls.

Susan had good reason to feel down. Nearly four years before, in February 2011, her 10-year-old son, David, had died of neuroblastoma, a type of childhood cancer that starts in the nerve cells.

“From the time he was diagnosed, we practically lived at the hospital,” she says. “My total focus was on him and trying to make the time he had left comfortable and meaningful. After he was gone there were days that I was amazed I was still breathing. When you’re dealing with that kind of intense grief, it takes a really long time to come up from under the water and realize there’s still a world and life going on around you.”

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That New Year’s Eve on her sofa was one of the first moments she began to come out of the foggy haze of mourning—and it felt awful. “Watching the TV, it seemed like everyone was cheerful, and all I could think was, ‘I hate that David isn’t here. I hate what my life has become,’” she says. “But amid that darkness I realized I had a choice: to live and re-engage with the world, or not. I decided to choose the former and the thing that seemed to make the most sense was to start exercising.”

It wasn’t easy. At 5’4”, Susan weighed 265 pounds. “When David was sick, I used food as comfort, and as he got sicker I got fatter,” she says. “When I began exercising, I could only walk or do the elliptical slowly for 30 minutes.” But she bought a Fitbit and started participating in challenges with other people who were on the app. “It was motivating and fun, and I realized I’m competitive,” she says. “I like to win.”

After several months she was able to do an hour on the elliptical—and she started to feel more alive. “There was kind of this moment of, ‘Wow, I’m here. I’m living. I’m breathing. Life is good.’”

Running through the pain

In the fall of 2015, she drove a support vehicle for a friend who was running 100 miles across New Jersey—an adventure that ended with an official half marathon. At the finish line of the event she saw people wearing t-shirts that said “Sub-30” and learned that it was an online support group for people who wanted to run a 5K in under 30 minutes. “The woman who told me about it said, ‘I’ll add you to our group,’ and I cracked up,” Heard recalls. “I was not a runner. I used to joke that the only reason I’d run is if someone was chasing me. But she was so darn encouraging I decided to try it.”

Her first training runs were slow and painful, but she stuck with it and 8 weeks later ran a 5K. Then a few months later she ran another—neither in under 30 minutes. But it didn’t matter. She loved the feeling of freedom she got while running, and the community that the “Sub-30” club offered.

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In 2016, Susan signed up for a half-marathon. At the start of the race, she wrote “David” on her arm. “At mile 12, I was exhausted, but I looked at my arm and it was a reminder: If David could push through the hellacious treatments and horror he went through, I could run 13.1 miles. When I crossed the finish line, I broke down sobbing, and felt my heart open. It changed my life.”

Meeting new challenges

Since then, Susan has added biking and swimming to her weekly routine and in June this year she completed a sprint triathlon—a third of a mile swim, a 12 mile bike leg and a 5k run. “It was an incredible accomplishment,” she says.

“I miss my son every day,” Susan says. “But I feel his presence most when I’m pushing myself physically. When I feel like life is closing in I go out and run or bike, and by the end I’m pumping my fist and feeling good again. I still weigh 180 pounds. But here I am, running half marathons—a big lady who has never been an athlete and who grieves every day for her son. If exercise can change my life it can change anyone’s.”

Pushing Myself Physically Helped Me Heal After My Son’s Death

I Lost a Leg After My Helicopter Crashed in Afghanistan. Sports Helped Me Get My Life Back

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At age 21, Kirstie Ennis was living the life of her dreams. The daughter of two Marines, she had enlisted at 17 and was flying combat and rescue missions in Afghanistan as an aerial observer and gunner. “I was the eyes and ears for the pilot, letting him know what’s going on behind and around him,” she says. “I’m small—5’4” and 115 pounds—and as a woman I had to fight tooth and nail to prove that I could do the job. But it was worth it. I loved everything about it.”

June 23, 2012, started like any other day. She and her team had already completed one mission and were en route to pick up Marines who were pinned down in an active combat zone in Helmand Province, when their helicopter suddenly went nose down, then rolled to the left and crashed. “I just watched the ground come towards me and hoped I would open my eyes afterward,” she recalls.

Rebuilding a life

Kirstie suffered a traumatic brain injury as well as severe damage to her face, spine, shoulders and left leg. “When you're recovering from a traumatic injury, you don't just lose yourself physically but mentally and emotionally,” she says now. “You wonder if you'll ever be the same person again. For me that was a pretty huge internal battle.”

One year after the accident, on her “Alive Day,” as critically injured vets call their traumatic anniversaries, she tried to take her own life. “It was a very dark time, and I thought I didn't want to be here anymore,” she says. “After my suicide attempt, my dad was the one who talked some sense into me. He said, ‘The enemy didn't kill you. Why would you try to do it yourself? You’re tougher than that.’ It was just what I needed to hear.”

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Afterward, Kirstie stopped dwelling on what she couldn't do and began thinking about what she could do. Several months before, a group called Disabled Sports USA had taught her to snowboard, and she loved it. “During the following season, I trained hard, and that became my lifeline,” she says. “Snowboarding restored my confidence and gave me joy. It literally got me up on my own two feet again.”

Seeking new summits

In the years after the crash, Kristie endured dozens of surgeries to reconstruct her face and attempt to save her left leg. Then in 2015, doctors had to amputate the leg—first below the knee, then, after an infection set in, above the knee. “With an above-the-knee amputation you’re basically starting from scratch in learning how to use your leg again,” she says.

Instead of losing hope, she got hungry. She threw herself into mountain climbing, and set herself the goal of summiting the Seven Summits—the highest peaks on all seven continents, including Everest.

In March this year she summited Kilimanjaro, then in July topped Indonesia’s technical and treacherous Carstensz Pyramid—the first combat-wounded female amputee to achieve both peaks. “Carstensz was brutal,” she says. “We were climbing in blizzards, but I proved to myself I could do it.” Now she has her sights set on snowboarding in the 2018 Paralympics in South Korea.

“After my accident, I did lots of psychotherapy, but talking to someone who had no idea what I’d been through didn't help,” she says. “Being physical did. It gave me a sense of purpose, made me believe in myself and showed me how resilient my body is. It gave me goals, led me to a career and gave me the courage and strength I needed to move past my injury and into the future.”

I Lost a Leg After My Helicopter Crashed in Afghanistan. Sports Helped Me Get My Life Back

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Working Out Saved My Life

Working Out Saved My Life

I Abused Drugs for 10 Years. Exercise Helped Me Get and Stay Sober

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Most recovering addicts talk about a “bottom”—a devastating low point that finally made them see they needed to change their behavior. "Mine haunts me and fills me with enormous remorse to this day,” says Dana Smith.

It was July 2009. Dana was 25, and had been abusing a variety of drugs for the past 10 years. “During those years, I lost a boyfriend to suicide and watched several friends overdose,” she says. Her parents did everything they could think of to try to help, including sending her through three rounds of expensive rehab. “I was hopeless and truly didn't see a way out.”

Then one night, while driving under the influence of heroin and Xanax in the Chicago suburbs, where she lived at the time, she reached her nadir. “I fell asleep behind the wheel, crossed the center line and struck a man going the opposite direction on a motorcycle,” says Dana. “He had been married for 20 years and had a 15-year-old daughter. I took an innocent person’s life. I took a father and husband from his family, and nothing can ever change that.”

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Getting fit behind bars

Dana was arrested the day of the accident and sent to county jail for a year, then to state prison for four years. “I had lots of time to think,” she says. “I knew the only way I could try to make amends for what I had done was to commit to a sober lifestyle—and vow that someday I’d help other people, as well.”

To give her life structure and discipline, she began meditating and doing hour-long workouts. With no gym and little space in her jail cell, she did pushups and burpees and crunches on the floor and created imaginative new ways to get fit.

“Before I was incarcerated, I had worked part-time in a health club, so I knew how to do a lot of exercises—and my parents gave me subscriptions to fitness magazines so I could find new exercise routines that didn't require equipment,” she says. “I’d jump rope with an imaginary rope, or I’d throw a whole deck of cards on the floor and do squats to pick them up.”

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The physical activity brought her out of the murky mental state she’d been living in while she was addicted. “I began to think more clearly, and while many of my thoughts were extremely painful, I also started to regain a sense of self-worth and self-control—things that had been missing from my life for years.”

"Fitness was an escape from the chaos and violence of prison, as well,” Dana says. And she became known to her fellow offenders as an expert on the topic. “Other women would come to me to ask how to do squats or crunches,” she says. “The ones who wanted to be healthy and stay out of trouble gravitated to me—which meant my social network remained safe and positive."

Still, she worried constantly about what would happen when she was released. “It’s hard to get a job as a felon,” she says. So she got permission from the warden to take a personal training course. “The company mailed me a textbook and I earned my certificate while I was behind bars,” she says. She also got married while she was incarcerated—to a straight-laced guy she’d dated as a teen. “Our relationship started with letter-writing, then he began visiting and we fell in love,” she says. “To this day, he’s my best friend and strongest source of support.”

Healing herself—and others

When she was released in 2014, Dana worked as a personal trainer and strength coach in Chicago—then, after completing her parole, moved with her husband to Denver to volunteer at Phoenix Multisport (now The Phoenix), a fitness center for people recovering from a substance use disorder. Now she’s director of the facility’s programs and partnerships.

“It’s a way for me to give back and help other people—and it helps me, too,” she says. “I’m immersed in a community of sober, active peers who support my recovery—and I do CrossFit and strength-training regularly. Exercise was, and continues to be, the outlet that gives me stability and keeps me strong, mentally and physically.”

Now 33, Dana is expecting her first child, and she never takes her life for granted. “I can’t change what I did,” she says. “But I can do my best to heal myself and help others.”

I Abused Drugs for 10 Years. Exercise Helped Me Get and Stay Sober

The Best Piece of Gym Equipment You're Not Using

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I’m almost certain you’ve seen the VersaClimber (or maybe it’s the Power Tower) in your gym. In mine, it’s situated right next to a row of treadmills…on the second floor, in the back left corner.

In the nine years I’ve been a member at Equinox, I’ve only seen one or two people on that thing. (Admittedly, I’ve only used it a handful of times.) Weird, considering a few minutes of ascending on the 75-degree vertical beam while clinging to its handles and strapped onto its foot pedals can help boost your strength and get your heart pumping.

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“The VersaClimber is a great piece of cardiovascular equipment that works the upper extremity as well as the lower extremity,” explains celebrity trainer Gunnar Peterson, director of strength and endurance training for the Los Angeles Lakers. “It can be used as a warm-up, a steady state cardio tool, or for HIIT training.”

Plus, this low-impact machine pulls your entire body into the toning party—legs, butt, core, arms, back, and shoulders—while torching crazy calories. Research from Washington State University found that folks who engaged in simulated vertical climbing experienced s higher max heart rate than their counterparts who slogged away on the treadmill or the rower; their V02 max was greater too. In other words, it’s time to stop ignoring the VersaClimber.

Hopping onto a new piece of equipment can be extremely intimidating, so start slow. “The machine works in a cross-crawl pattern, when the left arm is up the right leg is up and vice-versa,” explains Peterson, who uses the VersaClimber with many of his clients, including Kate Beckinsale. “Start with relatively short strides, increasing stride length and resistance, to suit your workout goals and fitness level.”

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Next time you’re at the gym, try using the VersaClimber in your next workout. Peterson recommends adding one-minute intervals into your training as a "station" at first. Once you get comfy and your movements are fluid, aim to complete this beginner cardio blaster from Peterson twice a week: Shoot for 10, 15, or 20 minutes, depending on your current fitness, with 10-second bursts of speed and power at the end of every minute, and build from there.

“It’s definitely a challenging tool, so give yourself some time to master it,” notes Peterson. “It’s not always love at first workout, but the results are pretty spectacular.”

The Best Piece of Gym Equipment You're Not Using

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Burn Calories Fast With This 10-Minute Plyometrics Workout

This article originally appeared on DailyBurn.com.

Work ran late, you hit rush hour traffic, and dinner took twice as long as expected. Once again, you watch your workout window shrink from an hour to…mere minutes. But not all hope is lost. Thanks to this plyometric workout, 10 minutes is enough to get your heart rate up in no time.

Plyometric exercises — which stretch and shorten your muscles through explosive movements — help build a trifecta of athleticism: speed, agility and endurance. That’s why CeCe Marizu, a lead trainer for Daily Burn’s new DB10 program, uses them when efficiency is key. “Plyometrics are beneficial for strength and cardiovascular training, and for getting those fast-twitch muscle fibers to turn on.” Marizu, a former D1 athlete, also relies on plyometric training to help track improvements in speed and endurance. “I’m always thinking can I get higher? Can I move faster while keeping my form?”

TRY IT NOW: Daily Burn’s DB10 Program

And your first challenge starts here. These bodyweight-only plyometric exercises will not only burn calories fast; they’ll help improve your balance, quickness and mobility. Just remember to nail the fundamentals before adding height or speed, Marizu says. “It’s a great way to mix up your workout. And who doesn’t want to fly?” Even better: No passports (or equipment!) necessary.

Your 10-Minute Plyometric Workout

Like any DB10 workout, put 10 minutes on the clock to tackle this AMRAP (as many rounds as possible) workout. Do six reps of each move before continuing on to the next one at a constant and consistent pace. Take as little recovery time as possible — you’ve only got 10 minutes, after all. If your body feels like giving up, remember that you can do more, even if it’s just one more rep. “We can always test ourselves. That burning sensation is change,” Marizu says. So hop, squat and jump to it!

RELATED: 10-Minute Workouts to Get Fit Fast with DB10

GIF: Daily Burn DB10

1. Quick Feet Side Burpees

How to: Stand with your feet shoulder-distance apart and your knees slightly bent. Raise your arms to chest height with your palms parallel to each other (a). Run in place as quickly as you can for five seconds (b). Then, jump laterally to your right side and perform a burpee. To do so, drop down and extend your legs behind you into a high plank position, then hop your feet back to your hands. Stand back up and return to quick feet (c). Continue alternating sides.

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GIF: Daily Burn DB10

2. 180 Squat Hops

How to: Stand with your feet hip-distance apart, and sit back into your heels, so your butt is back and down. Your core should be tight and your chest lifted (a). Bring your right hand down to touch the floor (if you can’t, lower it as much as you can without sacrificing form) (b). Driving from your heels, jump off the ground to complete a 180-twist, and then drop back down to a squat with your left hand touching the ground (c). Repeat the same movement, alternating sides.

RELATED: Your 10-Minute Total-Body Dumbbell Workout

GIF: Daily Burn DB10

3. Pendulum Lunges

How to: Stand with your feet hip-distance apart with your hands at your sides (a). Take a big step forward with your right leg and land on the ball of your foot (b). Lower your body towards the ground, and bring your left hand forward with your right hand down at your side (c). Now, bring your right foot back to standing and take a big step forward (d). Lower your body into a lunge with your right hand forward and your left hand at your side (e). Next, scissor-jump your legs and land with your feet hip-distance apart. Alternate sides and take a step forward with your left leg (f).

Burn Calories Fast With This 10-Minute Plyometrics Workout 

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Selena Gomez Boxes for Her First Post-Kidney Transplant Workout: ‘She Killed It’

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This article originally appeared on People.com.

Selena Gomez is back in fighting shape!

The singer threw more than few punches at Rumble in New York City on Thursday for her first workout after her kidney transplant, and according Rumble co-founder and co-owner Noah D. Neiman, “she killed it.”

“She just came in and went hard. We were all, ‘Okay, that’s what I’m talking about!’ ” Neiman tells PEOPLE of Gomez, who took his colleague Joe Ferraro’s class.

But Gomez, 25, told them that she can go even harder.

“She said, ‘No guys, I’ll bring my A game next time’ and I was like, ‘What?! Look at you, you just had surgery,'” Neiman says. “She legit has a whole new kidney! But she was great.”

Gomez revealed on Sept. 14 that she had undergone a kidney transplant as part of her lupus treatment, and her donor was her best friend, actress Francia Raisa. A source close to Gomez told PEOPLE that the popstar is feeling better than she has in months.

Selena Gomez Says Her Kidney Transplant Donor Was Her Best Friend, Actress Francia Raisa

“She’s really bounced back more quickly than everyone expected,” the source said of Gomez, who hit the gym in a Maje x Schott coat in between filming an untitled Woody Allen movie in New York City.

And Raisa, 29, is also hitting the gym after the transplant, posting on Sept. 22that she’s “happy to be back” as she lifted weights.

Rumble, which is known for their group fitness classes featuring 10 rounds of boxing and strength training, is a favorite of many celebs. Justin Bieber, Kendall Jenner, Teyana Taylor and Hailey Baldwin have all been spotted at the gym when they’re in the Big Apple.

• Reporting by JANINE RUBENSTEIN

Selena Gomez Boxes for Her First Post-Kidney Transplant Workout: ‘She Killed It’