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Turn Your Home at Tree Into a Workout Studio With These Simple Tips

August 4, 2016 by

Want to break a sweat without hitting up the gym? These simple workout ideas will show you how to create a space for exercise in your own apartment at tree.

  1. Do yoga. With so many online yoga classes and free tutorials, you can get in a complete yoga class right at home. Clear away clutter and extra furniture, dim the lights, and even light a few candles to create that yoga studio atmosphere (even if you’re just in your living room).
  2. Sweat it out with cardio. Start by clearing the furniture out from the center of your living space, and then pop in an instructional workout DVD. If you’re worried about the sound disturbing your neighbors downstairs, do your workout on a thick area rug or a non-slip exercise mat.
  3. Do some strength training. Invest in small-scale strength training equipment to build muscle even without pumping iron. Things like exercise bands, hand weights, and kettlebells are perfect for toning your biceps even in your apartment.
  4. Create a circuit. Many trainers agree that circuit training is one of the most effective types of exercise. Create your own at-home circuit by working with your apartment’s furniture, including step-ups onto a chair, crunches with your feet under the sofa, and sprints up and down stairs.

How to Build a Home Gym Anywhere [Men's Fitness]
Fitness Pros Weigh In: Essentials of a "No Frills" Home Gym [Apartment Therapy]
10 Small-Space Home Gym Hacks for Your Tiny Apartment [Brit + Co]

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Counting Calories? Here’s How to Stick to a Diet When Dining Out

February 18, 2016 by

It can be difficult to eat healthy while dining out, but that doesn’t mean you have to sabotage your diet. Here are a few smart tips for finding healthy, low-calorie meals at any restaurant.

  • Look up the menu online. Most restaurants today upload their menus to an online site, which means that you can research the healthiest options and even check the nutritional content before you leave the house.
  • Ask questions. Don’t be afraid to ask your server what type of oil a meal is cooked in, which sides it comes with, and if it’s topped with any decadent sauces. Then, feel free to make modifications as you see fit.
  • Steer clear of the appetizers. If you’re out with a group of friends, don’t fall victim to snacking on nachos before the meal. This can add hundreds of extra calories to your meal.
  • Know some key words. Stay away from dishes with descriptions like “pan-fried,” “cream-based,” “au gratin,” or even “sautéed.” Instead, opt for dishes that are grilled or baked.
  • Moderate your alcohol intake. Enjoy 5 ounces of red wine or 12 ounces of light beer instead of cocktail to add only 150 calories to your meal.

13 Rules for Dining Out On a Diet [Today Health]
How to eat out while sticking to your diet! [Vedonis]
How to eat at a restaurant on a diet – How to survive without blowing your diet! [What’s Cooking America]

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How to Help Preserve the Health of Your Eyes

July 23, 2015 by

You lift weights for your muscles and use fancy creams for your skin, but what do you do to protect your eyes? The eyes are often overlooked, but they are some of the most important parts of the body. Here are a few simple things that you can do to help ensure good eye health for years to come.

  1. Have a comprehensive exam. If you don’t wear glasses or contacts, you might go for years between eye exams. The only real way to know how healthy your eyes are is by having a comprehensive dilated exam administered by an eye care professional, so be sure to schedule an appointment.
  2. Eat the right foods. Yes, it’s common knowledge that carrots are good for your eyes, but other foods that can help improve the health of your eyes, as well. Dark, leafy vegetables, fruits, and fish high in omega-3 fatty acids have all been linked to improving eye health.
  3. Keep them protected. Sunglasses don’t just look cool, they also serve a very important purpose. Wearing sunglasses helps to shield your eyes from the harmful UV rays from the sun, so be sure to choose ones that block 99 to 100 percent of UVA and UVB radiation.

Eye Health Tips [Information for Healthy Vision]
10 Eye Health Tips to Protect Your Vision [Real Simple]
Five Tips For Eye Health [Eating Well]

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On the Go? Check Out These Easy, Healthy Snacks

December 11, 2012 by

Oftentimes, the biggest issue people face when trying to stick to a healthy diet is snacking. Most snack food (i.e. junk food) isn't good for our health, and is filled with sugar, fat, sodium, and empty calories. But with just a bit of planning, you can be prepared with delicious snacks that are tasty and great for you, too! Below are a few ideas:

1.     Nuts and Seeds. Nuts and seeds are one of nature’s most perfect foods. They contain lots of protein and vital nutrients in an easily portable size. The very best nuts and seeds for your health are walnuts, almonds, and pumpkin seeds. Enjoy them roasted with just a pinch salt, or try out other more exotic spices.

2.     Rice Cakes. If you like crunch, but don't like calories, rice cakes are ideal! They're large enough to give you some substance, but low-cal enough to keep your weight in check. Plus, they come in a variety of sweet and savory flavors to please any palate.

3.     Fresh Veggies. Prep carrots, cucumbers, and celery and but them into small baggies or tupperware so they're easy to grab on the go. Add a little salt and pepper and some fresh squeezed lemon, or dip them into a light vinaigrette dressing.

4.     Dried Fruit. Fruit is always a fabulous snack, and dried fruits are not only good for you, but they're very portable as well. Try to avoid excessively sugary items like pineapple and mango, and instead go for dried apricots and other stone fruits, which lose less of their nutritional value when dehydrated.

5.     String Cheese. Convenient and delicious, this ideal snack is individually wrapped, and can stay fresh outside of the refrigerator for many hours. And, it offers a great amount of protein and calcium that will help hold off hunger until your next meal.

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The Bodypump Fitness Craze: What is it and is it Right for You?

August 28, 2012 by
If you’ve been hearing the buzz lately about a popular new exercise trend called Bodypump, you’re probably curious to know what it entails. Read on to learn about the essentials of Bodypump so that you can decide whether or not it’s a good fit for you: 
 
Overview of Bodypump
Bodypump is an exercise method invented by Les Mills, one of the leading fitness companies in the industry. It is a barbell-based class that emphasizes a combination of cardio work and weight lifting, designed to sculpt, tone, and strengthen your entire body. Les Mills promotes Bodypump as one of the fastest ways to get in shape because it challenges all of your major muscle groups through movements like presses, squats, and lifts. Many gyms offer the class with certified Bodypump instructors and it has become a phenomenally popular fitness trend all over the country. 
 
The Rep Effect
One of the distinctive features of Bodypump is what Les Mills calls “The Rep Effect.” The Rep Effect is a method of resistance training that places a focus on low weight loads and high repetition movements. These kinds of reps are designed to maximize an exerciser’s success with burning fat, gaining strength, and rapidly building lean muscle mass. Since lean muscle mass burns calories, proponents of Bodypump tout its ability to transform your body into a lean and fat-burning machine by helping to replace your body fat with calorie-burning muscle. 
 
Bodypump Class
A typical Bodypump class features an instructor specifically trained in the Bodypump methods. He or she leads the class through a series of specific exercises and choreographed movements designed to hit all the body parts in a highly effective sequence. The class is accompanied by a playlist of chart-topping music that is kept constantly fresh based on what’s hot on the radio at the moment. The classes are usually large but not overwhelmingly so, and they are an ideal forum for you if derive motivation, inspiration, and energy from working out with a group of people. In a typical Bodypump class, you’ll perform 70-100 reps per body part for a total of up to 800 reps in one workout session. 
 
Additional Benefits of Bodypump
If you’re concerned about building bulk through weight lifting, Bodypump is a great option because the low-weight-high-rep approach will allow you to tone without adding significantly visible mass. It is also a good option for you if you’re looking for a low-impact form of exercise that will not put a significant amount of pressure on your joints. Bodypump has been designed to protect your bones and joints from injury. The class emphasizes proper form and posture so that you don’t tax your knees, shoulders, or other vulnerable areas. 
 
Other Bodypump Options
If you don’t think you’ll be able to commit to a full fifty-five minute class multiple times a week, many gyms also offer a 45-minute class that omits two of the smaller muscle groups (biceps and triceps) but still makes sure to include all of the major muscle groups throughout the class session. There has also been an upsurge in Bodypump Express Classes overseas and the trend has starting coming over here. The express version is a 30-minute long class that omits the biceps, triceps, and cool down session. Les Mills also has an at-home exercise DVD in the works that will soon be available for people who would rather do Bodypump at home than in a class setting.  
 
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