5 Snacks To Devour Before A Workout Session – Expert Suggests

Exercising and a healthy diet go hand-in-hand. Very good nutrition prior to exercise routine classes will assistance the system accomplish superior and cut down the possibility of muscle mass harm. It is vital to have a clear idea about a pre-exercise session diet plan to make the most out of your training regimen. Making sure that you go more time and more powerful, nutritionist Lovneet Batra, in an Instagram post, proposed 5 important snacks forward of the sweat session. These treats fluctuate from a sweet potato chaat to bananas and black coffee. Just take a glance: 

Also Read through: Conditioning Diet regime: What To Eat In advance of, During And After A Significant Workout Session

Here’re 5 Food stuff Choices To Test Just before Workout Periods:

Banana Smoothie (1 Glass)

Banana smoothies, according to Lovneet Batra, are “great pre-exercise session foods”, for the reason that they may continue to keep you complete for a extended interval, owing to its resistant starch or pectin. In addition, bananas are packed with potassium, a mineral that aids in protecting nerve and muscle mass purpose. It is also a supply of carbs, which give you the energy required to complete your exercise routine session. 

Black Coffee (1 cup) + Banana (1)

A cup of black coffee is stated to give you the essential enhance, proper ahead of you strike the gymnasium. It has also been connected to “greater power, power, and endurance in the course of a exercise routine.” On the other hand, a banana qualifies for the fantastic pre-training snack. Not only mainly because it is uncomplicated to digest but it also presents a good volume of potassium, an electrolyte that is extensively made use of by the entire body when you sweat during bodily exertion. 

Coconut Drinking water (1 glass) 

“Coconut water is the perfect beverage for restoring hydration and replenishing electrolytes misplaced throughout workout,” the nutritionist said. Just like bananas, even coconut water is stated to improve the potassium material in the physique.

Sweet Potato Chaat

Carbohydrates can be your superior good friends. How? Ever listened to about sweet potatoes? They are a wonderful resource of sophisticated carbs with a reduced glycaemic index. Sweet potatoes are “one of the finest kinds of carbs for sustainable, slow-releasing electrical power through an powerful exercise routine.”

Peanut butter (1 tbsp) + Complete grain bread (1 slice)

Just take a slice of complete grain bread, distribute your favourite peanut butter all in excess of. And, indulge. An superb gas for toughness coaching peanut butter toast is a combine of fantastic fats, protein and carbs. Everything you want before a rigorous session in the health and fitness center.

Disclaimer: This information which include tips provides generic information only. It is in no way a substitute for skilled medical opinion. Normally consult with a specialist or your have doctor for more data. NDTV does not declare accountability for this details.

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8-year-old Ukrainian refugee reunited with vital medical equipment

“It’s important for Mark’s mobility and quality of life that he has these. They were impossible for us to replace because what costs $600 in Ukraine, costs $6,000 here in Canada.” — Bogdan Motorenko

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Mark Motorenko let out joyful squeals Saturday morning as Captain Doug Petti lifted him into a fire truck at Burnaby’s hall No. 1. 

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It was the first time the eight-year-old Ukrainian refugee had seen inside such a vehicle. Normally, he cowers if sirens from the truck blast through his new Burnaby neighbourhood.

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“The sounds scare him,” said his mother Yelyzaveta, 26, who fled from Kyiv to Canada five months ago with her husband Bogdan, 28.

The family came to Metro Vancouver seeking a better life for their son, who lives with cerebral palsy.

After Mark was lifted back down from the truck and into his wheelchair, he was presented with five large gifts by Petti, Burnaby Mayor Mike Hurley and Peter Julian, the MP of New Westminster-Burnaby.

The group invited the family to the firehall Saturday for a surprise.

Underneath the wrapping paper was the standing device Mark had used back home to strengthen his muscles, which are affected by a developmental disease that affects his movement, balance and posture.

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Mark Motorenko smiles for the camera on Saturday as he was reunited with some vital medical equipment that his family had been forced to leave behind when they fled Ukraine in late February.
Mark Motorenko smiles for the camera on Saturday as he was reunited with some vital medical equipment that his family had been forced to leave behind when they fled Ukraine in late February. Photo by Francis Georgian /PNG

The child smiled with glee to see the return of remnants of his old life. The other gifts were his walker and tricycle.

“It’s important for Mark’s mobility and quality of life that he has these,” Bogdan said. “They were impossible for us to replace because what costs $600 in Ukraine, costs $6,000 here in Canada.”

Since war broke out where they lived in Kyiv in February, both parents agree that their son hasn’t quite been himself.

Before Russia’s invasion, Mark had made progress with daily physiotherapy and had begun to stand on his own and took his first step. But since Feb. 25, when the blast of a nearby missile awoke the child in terror, he has been reluctant to move.

“He is very scared,” Yelyzaveta said. “That’s why we left, he was so nervous every night and would cry all night about the war.”

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The Motorenkos fled the Ukrainian capital days after the conflict began in late February. They left their belongings behind.

By September, settled in the Lower Mainland, they reached out to Julian’s office in desperate need of retrieving their son’s specialized medical equipment.

“It would cost thousands of dollars to ship their special needs child’s medical equipment from Ukraine to Canada,” the MP said Saturday in a news release. “It was impossible for a refugee family, fleeing from a war zone, to come up with such an enormous amount.”

So, the Burnaby Firefighters Charitable Society quickly stepped in to cover the costs.

“We’re just happy to get this equipment back into Mark’s hands,” Petti said.

The family plans to haul the equipment home, to Burnaby, where they live with sponsors Susan Millar and Deepak Sahasrabudhe.

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Julian said Saturday that hundreds of other Burnaby residents have offered up their homes to Ukrainian refugees this year.

“Tragically, as this brutal invasion continues we will see more families coming.”

The MP acknowledged the serious challenges the refugees face upon arriving in Canada. “My office is hearing some Ukrainian families here are struggling to put food on the table right now.”

Julian said, “the important thing is that as they come, they are being supported by their new community — as Mark has.”

Yelyzaveta hopes that her son will soon find the courage to try to walk again, with help of the equipment.

“We’re thankful for all the Canadians who have helped us and Mark,” Yelyzaveta said.

“If he is happy, we are happy.”

sgrochowski@postmedia.com

twitter.com/sarahgrochowski

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Bill Nye, set up a healthy lifestyle

Celebs BORN ON THIS Day: Alison Pill, 37 Jaleel White, 46 Fisher Stevens, 59 Bill Nye, 67.

BEVERLY HILLS, CA - AUGUST 09: Actor Alison Pill of 'American Horror Story: Cult' speaks onstage during the FX portion of the 2017 Summer Television Critics Association Press Tour at The Beverly Hilton Hotel on August 9, 2017 in Beverly Hills, California. (Photo by Frederick M. Brown/Getty Images)
Alison Pill (Image by Frederick M. Brown/Getty Visuals)

Delighted Birthday: Fork out attention to your belongings and liabilities. Do not permit everything lapse. Performance is your ticket to a greater everyday living and less stress. Never allow what some others do induce anger and aggravation. Distance oneself from individuals who really don’t perform good. Established up a healthy way of life that is simple to manage and keeps you seeking and emotion your greatest. Make personalized improvement your priority. Your figures are 5, 14, 22, 24, 31, 38, 43.

ARIES (March 21-April 19): Place your head down and consider care of unfinished business enterprise. The much less time authorized to have interaction in conflict or controversy, the improved. What you accomplish will make a big difference that motivates you to consider the route that provides the optimum return. 2 stars

TAURUS (April 20-Could 20): You have received a good deal taking place. If you really do not like what you are carrying out, make a shift. Get handle of your daily life and established your priorities straight. Place strain on those who consider to get in your way. Do what feels most at ease. 5 stars

GEMINI (Could 21-June 20): Prepare and map out your course. The preparation you place in spot and the comply with-through you implement will continue to keep you shifting in a path that encourages you to use your knowledge and talent to attain a satisfied and beneficial potential. 3 stars

Cancer (June 21-July 22): Give your self a split and appreciate your day. Attempt your hand at anything that provides you pleasure or opens your eyes to a host of opportunities. Have confidence in your intuition and make a modify that lets you the freedom to chase your desires. 3 stars

LEO (July 23-Aug. 22): Move forward, but really do not make unwanted detours that restrict you. Scheduling a enjoyment working day with folks who make you giggle or want to wander down memory lane with you will convey back again desires you have but to conquer. 3 stars

VIRGO (Aug. 23-Sept. 22): Be thorough who you have confidence in or share delicate information and facts with, and stay clear of finding caught in someone’s drama. Appear inward and do some thing geared towards personalized attain, self-enhancement and a improved life style. Don’t place up with negativity or very poor habits. 2 stars

LIBRA (Sept. 23-Oct. 22): A quick journey will be entertaining and proficient. Really don’t scrimp when it will come to learning, remaining assertive and using responsibility for your everyday living and happiness. Go to a reunion and interact in talks with another person you deem distinctive. Romance is inspired. 2 stars

SCORPIO (Oct. 23-Nov. 21): If you collaborate with someone who brings out your ideal, it will elevate your spirits and give you hope. Talk shop, and focus on capabilities, awareness and what you delight in accomplishing most. The enter you receive will point you in the ideal direction. 4 stars

SAGITTARIUS (Nov. 22-Dec. 21): Don’t get started a little something you simply cannot complete. Search for options and thrilling techniques to make your residence and relationships extra dynamic with out taking on financial debt. Really do not argue keep the peace and make romance a precedence. Romance is in the stars. 3 stars

CAPRICORN (Dec. 22-Jan. 19): Share your emotions and intentions with an individual near to you to locate out where you stand. You are going to have to have to influence some others to meet you halfway by providing something unique to make sure you get your way. An unconventional prospect seems promising. 3 stars

AQUARIUS (Jan. 20-Feb. 18): Continue to keep your programs a magic formula until finally you are prepared. A modify at home will influence the entertainment and way of life you pick. Extend your creativeness, and you’ll devise a way to counter a adjust you really do not condone. 3 stars

PISCES (Feb. 19-March 20): Indicator up for anything you believe in and do your aspect, but never let any person to acquire you for granted. Maneuver you into a leadership situation by providing some thing familiar and quick for you to make. Preserve the peace. 4 stars

Birthday Newborn: You are charismatic, lively and formidable. You are dedicated and persistent.

1 star: Stay away from conflicts do the job guiding the scenes. 2 stars: You can carry out, but really do not count on others. 3 stars: Focus and you will arrive at your ambitions. 4 stars: Aim substantial start off new initiatives. 5 stars: Practically nothing can end you go for gold.

Take a look at Eugenialast.com, or be a part of Eugenia on Twitter/Facebook/LinkedIn.

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7 Day Healthy Meal Plan (Nov 28-Dec 4)

posted November 26, 2022 by Gina

This post may contain affiliate links. Read my disclosure policy.

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

I hope everyone enjoyed their holiday weekend! I always cherish time spent with my family- I am so thankful for them! If you went off plan this weekend, don’t stress!  It is OK to indulge every now and then, just recalibrate and keep going!

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the meal planner here:

A note about WW Personal Points:

I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Meal Plan:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (11/28)
B: Peanut Butter Protein Oatmeal Cookies*
L: Chicken Salad with Lemon and Dill *in ½ a whole wheat pita and 8 baby carrots
D: 2 cups Kale and Brussels Sprout Salad with Parmesan and Pecans with Dad’s Creamy Cauliflower Soup

Total Calories: 1,024**

TUESDAY (11/29)
B: LEFTOVER Peanut Butter Protein Oatmeal Cookies
L: LEFTOVER Chicken Salad with Lemon and Dill in ½ a whole wheat pita and 8 baby carrots
D: Madison’s Favorite Beef Tacos with Instant Pot Black Beans
Total Calories: 1,107**

WEDNESDAY (11/30)
B: LEFTOVER Peanut Butter Protein Oatmeal Cookies
L: LEFTOVER Chicken Salad with Lemon and Dill in ½ a whole wheat pita and 8 baby carrots
D: LEFTOVER Madison’s Favorite Beef Tacos with LEFTOVER Instant Pot Black Beans

Total Calories: 1,107**

THURSDAY (12/1)
B: Pumpkin Pie Overnight Oats
L: Protein Egg and Quinoa Salad Jars
D: Garlic-Ginger Chicken Stir Fry with ½ cup brown rice

Total Calories: 1,190**

FRIDAY (12/2)
B: Pumpkin Pie Overnight Oats
L: LEFTOVER Protein Egg and Quinoa Salad Jars
D: Parmesan-Herb Baked Salmon with Garlic Mashed Potatoes and String Beans with Garlic and Oil

Total Calories: 1151**

SATURDAY (12/3)
B: Sausage, Cheese and Veggie Breakfast Casserole
L: Tuna Poke Salad (recipe x 2)
D: DINNER OUT

Total Calories: 634**

SUNDAY (12/4)
B: LEFTOVER Sausage, Cheese and Veggie Breakfast Casserole
L: Loaded Baked Potato Soup with 2 ounces multigrain baguette
D: Stuffed Butternut Squash with Wild Rice and Sausage and a green salad #
Total Calories: 982**

*Prep Mon-Wed breakfast and lunch Sunday night, if desired.
**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits,
snacks, dessert, wine, etc.

# Green salad includes 12 cups mixed greens, 4 scallions and 1 cup each: tomatoes, cucumbers, carrots and chickpeas
with ½ cup light vinaigrette.  Set aside ½ the salad, with dressing on the side, for dinner Tuesday.

*Google doc

Should some lung transplant programs shut down?

There are around 65 lung transplant programs in the United States, but 85 percent of the surgeries are performed by only about 20 programs. Regardless, even the smaller programs — some that do just a handful of transplants per year — require adequate staffing in order to stay open. As in so many areas of the world’s collective workforce, the supply of lung transplant doctors is dwindling, while at the same time the total number of lung transplants is expected to rise due to the ravages of COVID-19 on lung health.

Should some of the smaller transplant programs close?

Common sense would dictate so, but, as in many corners of our health care economy, the issue is more complicated, and the answer less obvious, than one would think. Here’s why.

Even if small, the hospitals want their transplant programs to stay open for two reasons: First, centers want availability of all solid organ transplants (heart, kidney, liver and lung) in order to facilitate “one stop shopping” for insurance companies who want to contract across all organ lines. Second, the existence of a transplant program of any organ type brings collateral business to the hospital in that particular disease group, creating up-and down-stream revenue that is hard to replace once it’s gone.


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Should some lung transplant programs shut down?

The 2022 International Society for Heart and Lung Transplantation (ISHLT) meeting in Boston last spring was enlightening in many ways — not just because it was the first in-person meeting of cardiothoracic transplant professionals since 2019, but also because it was an opportunity for the transplant community to celebrate an important milestone: more than 40,000 people are now being transplanted annually — a number that continues to rise — and patients are living longer. Despite these positives, I left the meeting feeling concerned, because the inadequate number of lung transplant physicians and surgeons to staff the existing transplant programs is getting worse. I could barely walk 50 feet in the convention center without someone stopping me to ask, “Do you know of any lung transplant doctors looking for a new position? We have a job opening.”

Physician shortages are not a new problem, nor confined to the transplant arena, but it is an issue that’s getting worse in lung transplantation, due to growth of the field generally and a workforce that is not being resupplied in order to keep up with demand. The acute and chronic effects of COVID-19 pneumonia have increased, and that will have a domino effect on the volume of lung transplants performed. As it pertains to the transplant workforce, lack of person-power is a pre-pandemic problem that will only worsen as we leave the acute phase of the pandemic.  

So, why the lack of qualified people to staff these programs? 

When I posed this very question to pulmonary medicine trainees when I was at Stanford — the group from whom we would expect to get our lung transplant fellowship candidates — the responses were both distressing and not completely unexpected. Patients dying regularly, lack of control of work hours, and the responsibility of carrying a waiting list filled with patients who could deteriorate at any time are characteristics of the job that are not exactly attractive to the current generation of physicians who are less swayed by the miracle of transplant, the euphoria when things went well, and the profound gratitude that this patient group regularly displays to transplant providers. These are all elements of the job that I loved — and missed when it was time for me to step away from the frontlines. In many ways, interacting with the field now in a consulting role, I can see the point of these younger physicians looking for a different career path. Perhaps they are right to protect themselves from the rigors of the field.

But how does the lack of transplant clinicians affect patients? In a word, adversely. Patients who are cared for by harried, stretched thin clinicians suffer poorer outcomes. These clinicians are always on the proverbial hamster wheel, being urged by hospital administrators to do more transplants and by regulatory bodies and insurance companies to produce better outcomes. When I evaluate a program with outcomes issues in my consulting practice, the number one problem is nearly always a simple one: lack of properly trained physicians, either younger ones to handle the growing number of recipients or, even more concerning, mid-career doctors who have the vision, expertise and commitment to lead programs in an ever more complex transplant environment. In fact, many of the more experienced doctors at some of the best programs in the country are looking for a way out, far earlier than what would be considered “normal” retirement. 

What’s the solution? 

First, we need to use technology to unburden the transplant teams, particularly around the organ procurement process which is physically exhausting (flying out in the middle of the night to retrieve organs from a distant hospital), costly and requires staffing that many transplant programs do not have.

Plus, the surgeons who are flying around the country in the middle of the night to procure organs are often the same ones that have scheduled cases the next day, like complex cardiac surgeries. Would you like your heart surgery done by the surgeon that has retrieved organs the previous night or one that has been at home fast asleep? Easy answer. 

Technologies to keep organs “alive” do exist, keeping organs viable until a daytime transplant operation can be scheduled but, currently, are not being fully adopted by transplant centers, largely due to lack of technical familiarity with these new systems, lack of understanding of reimbursement issues for these technologies, and, frankly, lack of willingness to embrace the transplant future.

Second, the transplant programs need to implement a different care model based less on using physician trainees for getting the work done and more on non-physicians team members who can follow treatment protocols for making routine therapy adjustments, tend to the electronic medical record and see transplant patients who are stable in the outpatient clinic. Using this model not only achieves a more rational life for trainees and more experienced physicians but also provides patients with continuity of care, a familiar face that will be around long after the trainees have left for other opportunities.

The responsibility of getting the infrastructure needed to make the transplant care environment more palatable will fall on the program directors who will need to make a convincing case to their hospital administrators that this route is the only way forward.

Third, hospitals need to continue to foster an environment where physician wellness is a priority. Many are starting to do so — an encouraging trend propelled forward by the pandemic, not only for the provider herself but also for the patient’s sake. Studies have shown unequivocally that health care providers that have achieved balance between their lives outside of the hospital, and their life within it, provide better care. 

Finally, the most controversial solution. If there is an ever-expanding patient group that needs committed, specialized care, a classic supply and demand issue arises when the supply (in this case, lung transplant physicians and surgeons) seems very unlikely to increase any time soon. Therefore, we must cut the demand by reducing the number of lung transplant programs.

Having been in the transplant arena for decades, I am fully aware that hospitals won’t voluntarily close their transplant programs in order to serve some greater good. There are too many tempting financial and competitive incentives for a hospital to consider shutting down unilaterally. But some should, since not being able to adequately serve this very sick patient group in a manner that they deserve violates every tenet of our profession. 

We don’t need our current number of transplant programs —we instead need only the number that best serves our patient population. And that means, fewer. 

David Weill, M.D., is the former director of the heart and lung transplant program at Stanford University. He’s also the author of “Exhale: Hope, Healing, and a Life in Transplant.” He is also a board member of TransMedics.

What is the 12-3-30 workout?

When my friend first told me she was doing the 12-3-30 workout, I had no idea what she was talking about. Somehow, despite my Peloton and yoga addiction, I haven’t yet found my way to FitTok, the subsect of TikTok populated with workout hacks and fitness tips. But when two women I followed on Twitter mentioned the workout, I had to find out more about this viral challenge.

“I had been running but stopped last year and wanted a low impact way to build my stamina back up to start again,” says Dore Ann Zimmermann, a New Jersey-based food blogger. “It’s definitely a workout! You can expect to sweat and get your heart rate up.”

What is the 12-3-30 workout?

The 12-3-30 workout was created by influencer Lauren Giraldo in 2019 and gained traction after she shared how the fitness regimen helped her lose 30 pounds. The workout gained momentum in 2020 and has since gone viral with the hashtag #12330workout resulting in more than 131 million views on TikTok. It follows a pretty simply format:

  • Adjust your treadmill’s incline to 12{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f}
  • Set your speed to 3 miles per hour
  • Walk for 30 minutes

“The first time [I tried the workout], I lasted about 8 minutes. The incline was no joke,” says writer and content director Maya Francis, who’s been doing 12-3-30 for a few weeks. “Since then I’ve been able to last the full 30 minutes. I also burn more calories walking on the incline for 30 minutes than I do walking flat for 45 minutes, or at least that’s what the treadmill has been saying.”

But go easy on yourself if the incline feels a bit too steep at the beginning.

“The 12{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} incline may be a bit ambitious for first-timers and you shouldn’t let that discourage you,” says Francis. “Also, I’m short, so that incline is a little steep for me because my strides are smaller. Knocking the incline down to 9{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} is better than falling off the treadmill. I just add a few extra minutes to compensate.”

Zimmerman took a similar approach in modifying the workout.

“Set your speed down below 3 miles per hour and work your way up,” she offers as advice to newbies. “I started at 2.5 and increased by .1 every day.”

Does 12-3-30 actually work?

“Anything that gets the body moving consistently is effective,” says Sonya Robinson, a Chicago-based National Academy of Sports Medicine (NASM) certified personal trainer and fitness nutrition specialist. “This offers a low-impact, minimal equipment workout that any fitness level can do.”

Incline walking is especially great for working lower body muscles and your core. Walking also has cardiovascular health benefits, but try to minimize holding the rail of the treadmill to get the most of your workout, Robinson suggests.

How do you make the most out of the 12-3-30 workout?

For a well-rounded fitness routine, Robinson recommends pairing the 12-3-30 workout with other exercises, such as strength training, yoga or Pilates. Almost anything is welcome so long as you’re mixing it up.

“Your body will plateau if you’re only doing the same thing for weeks or months at a time,” she says. “There are so many added benefits with some form of resistance training, too. It is safe and low-impact and anyone can do it by adjusting the incline, speed, or duration to fit their fitness levels. Of course your nutrition has to be on point depending on your goal, too.”

But what if I don’t have a treadmill?

“You can do any cardio of your choice and always change the speed or resistance so the StairMaster, the elliptical, or a stationary bike works, too,” says Robinson. “It won’t be the exact same workout but again, any movement done consistently is what matters the most.”

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