Train Like a Spartan With This 4-Part Run

You’ve probably seen ads for Spartan Races, and other obstacles courses designed to challenge your endurance and fortitude. (Picture wall climbs and freezing water plunges!) Training for these events can whip you into killer shape. But they require a lot of planning, money, and sometimes travel. That’s why I developed a similar-style workout you can do anywhere. This circuit combines cardio and strength training, and is guaranteed to bring out your inner warrior (without all the mud).

Start by dividing your run—either outdoors or on a treadmill—into four segments. (So if you’re running 4 miles, carve it up into 1-mile legs.) Then as you complete each leg, do the exercises described below.

RELATED: This 9-Year-Old Girl Ran a 24-Hour Navy SEALS Obstacle Course

Part 1

Repeat 2 times

10 Squats

Photo: Jen Cohen

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Stand with your feet slightly wider than your shoulders. Push your butt back and squat down until you are parallel with the floor. Push through your heels to stand back up to starting position.

10 Reverse lunges

Photo: Jen Cohen

Stand with your feet shoulder-width apart. Drop your right foot  behind you and sink into your left hip. Bring your right foot forward to meet your left, and repeat on the other side. (Weights are optional.)

RELATED: 10 Fun Ways to Get Fit Without a Gym

Part 2

Repeat 2 times

5 Push-ups

Photo: Jen Cohen

Get into a plank position with your hands shoulder-width apart. Keeping your core tight and your body in a straight line, lower down as far as you can. Press back up while engaging your chest, arms, abs, and legs to return to your starting position. If needed, you can drop to your knees, but make sure that your body still forms in a straight line from the knees up.

5 Knees-to-elbows

Photo: Jen Cohen

Get into a plank position with your hands shoulder-width apart. Bring your right knee toward your left elbow, while engaging your core, then return it to the ground. Repeat on your left side. Continue alternating until you’ve completed 5 reps on each side.

RELATED: An 8-Move Circuit for People Who Hate Cardio

Part 3

Repeat 2 times

10 Curtsy lunges

Photo: Jen Cohen

Start with your feet shoulder-width apart. Lift your right leg and step back and to the left as far as you can. Make sure that your left knee stays at a 90-degree angle and doesn’t go past your toes. Push through your left leg to bring your right leg back to the starting position and repeat on the other side. Continue alternating until you’ve completed 10 reps per leg. (Weights are optional.)

10 Single-leg toe touches

Photo: Jen Cohen

Stand with your feet shoulder-width apart, knees slightly bent, chest out, and shoulders back. To begin, lift your right leg and keep your weight on your left leg. From here, keeping your chest out and shoulders back, reach down to touch your left toe. Your left leg should stay slightly bent throughout the movement, but should not change position from the start to finish of the exercise. Come back up without allowing your right leg to touch down, and repeat until you’ve completed 10 reps on your left leg. When you’re finished, repeat on your other leg. (Weights are optional.)

RELATED: A Fast 6-Move Circuit to Get You Total-Body Toned

Part 4

Repeat 2 times each

30-second Plank

Photo: Jen Cohen

Get into a plank position with your hands shoulder-width apart, abs tight, and body in a straight line. Hold for 30 seconds.

30-second Squat hold

Photo: Jen Cohen

Get into a squat position with your feet slightly wider than shoulder width, toes flared out, and your knees above your toes. Hold for 30 seconds.

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7 Stylish White Sneakers That Go With Everything

A new season means it’s time for a fresh new pair of kicks! And what better option to take you from spring to summer in style than some bright white sneakers? Not only are they totally trendy right now, but this neutral footwear also matches (nearly) everything in your wardrobe. So whether you need a pair to go with your spring florals or sport at the gym with a moto jacket, we’ve found seven great choices that will help you conquer the new season with a little extra pep in your step.

Converse Jack Purcell CP Canvas Low Top ($65; zappos.com)

If you’re looking for that quintessential pair of casual kicks, white Converse will do the trick. These classic sneakers are a super versatile choice—you can wear them on the weekends while running errands or rock them at the office for a cool, business casual look.

Photo: zappos.com

Vans Sk8-Hi Slim Sneaker ($55; urbanoutfitters.com)

Take your style game to a whole new level with these killer high-tops. You can rock them with rolled up jeans, shorts, or even a skirt for a truly on-point look.

Photo: urbanoutfitters.com

Keds Champion Original ($45; keds.com)

Remember these? Keds are making a comeback and we’re definitely not mad about it—we love the versatility of these cute, simple sneaks. Plus, when they get scuffed, you can easily throw them in the wash—a major bonus when it comes to keeping white footwear fresh and clean.

Photo: keds.com

Adidas Stan Smith Sneaker ($75; nordstrom.com)

These Adidas may be an old-school style, but like Keds, they’re coming back in a big way. Plus, wearing them with stylish athleisure gives these sneakers an upgraded, hip look. Let them take you from a Saturday morning workout to brunch and beyond by pairing the sleek shoes with some bright, bold leggings.

Photo: nordstrom.com

Nike Air Force 1 Flyknit Low ($160; nike.com)

Seeking the ultimate comfort-meets-fashion shoe? Look no further than the iconic Nike AF1. The updated version of this 1982 sneaker includes a knit upper, making it lighter than ever. So whether you’re hitting the gym or the streets, this flawlessly fitting set of kicks will keep your feet happy.

Photo: nike.com

New Balance 576 Made in UK Animal ($250; newbalance.com)

Mix up your wardrobe with a little dose of texture. These stylish monochromatic New Balance shoes, featuring an embossed leather upper, can easily be dressed up or down for any occasion.

Photo: newbalance.com

DC Trase Slip-On TX ($45; zappos.com)

Looking for pair of shoes to easily throw on as you rush out the door? These slip-on’s make getting dressed in the morning a total breeze. Not to mention, they look white-hot with skinny jeans, capris, shorts, dresses and more!

Photo: zappos.com

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This Kind of Exercise May Be the Key to Keeping Muscles Young

Photo: Getty Images

WEDNESDAY, April 6, 2016 (HealthDay News) — One key to keeping muscles young is as close as the nearest gym, researchers say.

“High-level” exercise appears to help keep older people’s muscles young at the cellular level, the Canadian study finds.

“Exercise is definitely an important contributor to functional performance,” and even non-athletes can benefit from workouts, study lead author Geoff Power, of the University of Guelph, said in a university news release.

“Staying active, even later in life, can help reduce muscle loss,” added Power, who is professor in Guelph’s department of human health and nutritional sciences.

Power explained that as people get older, they lose muscle mass and strength, and this process speeds up after age 60.

But the researchers found that muscle decline is slower in elderly people who are elite athletes.

As reported recently in the Journal of Applied Physiology, the investigators compared the muscles of world-class track and field athletes in their 80s with people the same age who lived on their own but weren’t athletes.

Compared to the non-athletes, the elderly athletes’ legs were 25 percent stronger and had about 14 percent more muscle mass. In addition, the athletes had nearly one-third more “motor units”—which consist of nerve and muscle fiber—in their leg muscles. More motor units means more muscle mass and greater strength, the study authors explained in the news release.

Finding ways “to intervene and delay the loss of motor units in old age is of critical importance,” Power said.

However, every person is different and “we cannot rule out the importance of genetics,” he added. Power said more research is needed to determine whether higher levels of muscle health in older elite athletes is the result of training or genes, or both.

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Sitting Too Much Is Bad For You, But This Could Help

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FRIDAY, April 8, 2016 (HealthDay News) — Regular exercise helps counteract the harmful health effects of too much sitting, a new British study suggests.

“This research is significant because it demonstrates yet again why physical activity and exercise is so important. It shows that people who spend large amounts of time not moving, either through work, leisure or lifestyle, can counteract some of the negative effects of sedentary behavior by regularly exercising,” study co-author Kishan Bakrania, a University of Leicester researcher, said in a university news release.

Researchers analyzed data from a 2008 national health survey of adults in England. They grouped people according to their levels of physical activity and sitting time.

Adults who sat a lot and didn’t get any exercise had more heart disease and diabetes risk factors than those who spent a lot of time sitting but got regular exercise, the researchers said.

They also found that people who spent less time sitting had higher levels of “good” HDL cholesterol, even if they didn’t get regular exercise.

“By suggesting that being physically active may offset some of the deleterious consequences of routinely engaging in high levels of sedentary behavior, this study further emphasizes the importance of physical activity in the promotion and maintenance of health,” said lead researcher Thomas Yates, from the Leicester Diabetes Centre and the University of Leicester.

However, this was a so-called observational study and further research is needed to confirm these findings, he added.

The study was published online recently in the journal BMC Public Health.

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A 6-Move TRX Workout to Strengthen Your Entire Body

Think about gymnasts, rock climbers, and dancers. What do these athletes all have in common?

Their sports involve supporting their own bodyweight, and they all have stunning physiques. Training with your own bodyweight is actually one of the best ways to improve your overall strength, muscle tone, flexibility, and cardiovascular capacity. That’s why I love TRX. This simple tool allows you to perform a variety of effective exercises using your own weight—and you can use it just about anywhere. Whether you’re brand new to TRX or a total pro, here’s a circuit will give you a killer total-body workout.

Perform 10 reps of each exercise. Then rest for 1 minute and repeat the circuit. Aim for 2-3 rounds.

Squat to squat jump

Start by holding the TRX straps with your arms straight in front of you. Step back a few feet so that your arms are raised forward. From here, squat down and sit back into your heels. Stand back up. Then squat down again, but this time jump straight up, using the straps to counter your weight. The squat plus jump counts as one rep. (If you have any knee issues, stick to just the squat and skip the jump).

RELATED: How to Do a Body-Weight Squat

Plank pikes

Photo: Jen Cohen

Place your feet in the TRX straps with your toes pointing down. From here, get into a plank position with your hands just below your shoulders and your core tight. To begin the movement, slowly pull your feet towards your face. Be sure to keep your legs straight the entire time. Continue moving upward until your body creates an ‘A’ shape. Hold for 1 second before lowering down back to plank position.

Push-ups

Photo: Jen Cohen

Grab both TRX handles and walk your feet forward as you lean into the strap. Make sure your body creates a straight line and your core is tight throughout the movement. Start by bringing your hands wider than shoulder width, with your arms straight. Slowly bend your arms and lower down until your chest is parallel with your hands. From here, press back up until your arms are straight again. Keep in mind, the closer to parallel your body gets to the floor, the harder the movement will be.

RELATED: Train Like a Spartan With This 4-Part Run

Reverse lunges

Photo: Jen Cohen

Hold onto the TRX straps with both arms straight and your feet together. From here, step back with your left foot and lower your left knee towards the floor. Step your left foot back up to meet your right. Repeat on your other side.

Rows

Photo: Jen Cohen

Grab both TRX handles and lean back as you walk your feet forward. Throughout the movement, be sure to keep your core tight and body in a straight line. At the beginning of this movement, your arms should be straight. From here, pull your body towards your hands while driving your elbows straight back. Hold for 1 second and then slowly lower back down until your arms are straight again. The further you walk your feet forward, the harder the movement will be.

RELATED: An 8-Move Circuit for People Who Hate Cardio

Shoulder Flys

Photo: Jen Cohen

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