"Tone It Up" Tuesday

“HIIT It!”: Everything You Need to Known About High Intensity Interval Training


Let’s face it—no matter how many new workout songs we’ve downloaded—cardio is boring.  Do you ever find yourself staring at the clock? Counting down the seconds until you can get off the treadmill or elliptical and just go do something else? Yeah, same. It’s clear there has got to be a more efficient way to get your daily, weekly, or even monthly cardio in and still do something that you enjoy, and the good news is, there is!

What is It?

High Intensity Interval Training (HIIT) is a form of cardio that alternates between spurts of high intensity exercise and periods of rest.  Because of the intensity, you can cut your cardio time in half while still killing your workouts.   Instead of 30 minutes spent jogging, you can spend 15 minutes doing HIIT.

The key to a successful session is intensity. In order to get the most out of HIIT, your “work” periods must be done to the best of your ability (think maximum heart rate).  Pushing your body to its limits is what makes the intensity periods “intense”. Your “rest” periods can be lightly active, such as a slow walk, or passive, such as stopping altogether.


Thirty-second intervals are most common.  For example, sprint as fast as you can for 30 seconds, then rest for 30 seconds.  If it’s your first time experimenting with HIIT, try to aim for 10 minutes total, then work your way up.

Why is this Better?

Steady-state cardio may burn a fair amount of calories, but when you’re done, you’re done.  You step off the treadmill and that’s it.  Contrastingly, HIIT signals your body’s repair cycle to go into “hyper drive.” This means you burn more calories up to 24 hours after your workout.

Another benefit? there’s no equipment necessary! All you have to do is get your heart rate up and focus on intervals. This could be done through burpees, jumping jacks, plyometrics, etc. Get creative! There are endless possibilities. Find what works for you and own it.  Once you try HIIT, you’ll never look at your boring workouts the same way!

Some of Our Favorite HIIT Workouts!

7 Minute HIIT Workout!

  • Jumping Jacks
  • Wall Shit
  • Push-Ups
  • Crunches
  • Chair Step-Ups
  • Squats
  • Tricep Dips
  • Plank
  • High Knees/Running in Place
  • Lunges
  • Push-Up Rotations
  • Side Plank

Do each exercise at a high intensity  for 30 seconds followed by 10 seconds of rest if needed. Repeat circuit 3x!

Fat Shredder HIIT!

  • Jumping Jacks
  • Mountain Climbers
  • Skipping Rope
  • Burpees
  • Fast Squats
  • Butt Kicks
  • Squat Jumps

Do each exercise for 45 seconds with 15 seconds of rest in between. Repeat circuit 4x!

20-Minute Beginner HIIT Workout

  • Pushups
  • Squats
  • Butt Kicks
  • Tricep Dips
  • Side Lunges

Do each exercise for 45 seconds with 15 seconds of rest in between. Complete 3 circuits with 1 min rest in between each circuit!

If you don’t like any of these, there are still hundreds of combinations. Simply turn to Google or Youtube to find videos and more HIIT workouts that will have you jumping at the chance to get a good workout in!

By: Alanna Sadler

"Tone It Up" Tuesday

Moves to Get Your Best Butt for Legging Season!


The average high for November in Syracuse is a brisk 49 degrees, which means it’s definitely time to break out the oversized sweatshirts and leggings if you haven’t already.  To make sure you still look prime when you’re sporting a more casual look, check out these leg exercises to tone up your toasty warm legs.

# 1 – Squats


You can never go wrong with classic squats! They strengthen your quads, hamstrings, and calves in addition to giving your butt that extra lift. These can be performed virtually anywhere, with or without weights.  Proper form is key though! Be cognisant that your back is straight and your knees remain centered over your feet the entire time. Do three sets of 15-20 reps three to five times a week for best results!

# 2 – Lunges


Lunges are another great exercise to work your quads, hamstrings, and backside.  Use dumbbells for an extra calorie-burning boost or challenge your endurance by performing them as jumping lunges.  Complete three sets of 12 reps each day before you put on your leggings so your butt looks extra perky the rest of the day!

# 3 – Farmer’s Walk


Tone up your calves by grabbing a set of dumbbells and walking around on your toes for a minute at a time.  If you still aren’t feeling the burn, increase the weight of the dumbbells.  Repeat these calf raises 5 times each time you work out.

# 4 – Inner Thigh Leg Lifts


The inner thigh is a tough area to tackle, but this exercise is vital to toning this potential area of concern.  Start by lying on your side, with your bottom leg straightened and top leg crossed over the bottom. You can prop your head up on your hand or lie on top of your arm.  Next, exhale, slowly lifting the bottom leg up, inhaling as your lower it back to the ground.  Do this ten times and then switch sides. Do three sets for maximum results!

Armed with these four exercises, you legs will look (and feel!) firmer in no time. Grab a pair of weights, a pair of leggings and get right down to incorporating these into your workout routine!  You’ll be looking fab in no time!

By: Helena Starrs

"Tone It Up" Tuesday

You are More Than Your Weight: Why Your Health Is Not Determined By the Number on the Scale


Raise your hand if you’ve ever been personally victimized by the number on the scale.

Probably most of us. That’s the crazy thing. We let ourselves feel good or bad based off of what number comes up on that scale. And while it’s important to make sure you are healthy, and to keep your body in shape, the number on the scale isn’t necessarily a good reflection of you health. And here’s why the number on the scale is truly just that—a number.

It’s Sunday morning. We’ve had a great week; our nutrition has been on point, we’ve managed to squeeze in some intense workouts, and we’re ready to see the scale illustrate our hard work.You feel great. You feel a little slimmer. You are thinking, “Man, I probably lost like three pounds. I just know it.” Until….

Wait, what? Up a pound? Are you kidding me!?

I get it. It’s frustrating. It’s easy to just want to cry, and give up on all the hard work you’ve been putting in, because clearly the results aren’t there. But, the number on the scale doesn’t mean nearly as much as you think. There are endless factors that affect your weight that are out of your control and it’s time to recognize that!

Muscle vs. Fat

I’m sure you’ve heard this before: “Muscle weighs more than fat!” That’s false.  A pound of muscle weighs the same as a pound of fat… hint: they both weigh a  pound BUT, a the key thing to remember is that a pound of muscle looks very different than a pound of fat. Muscle takes up much less space than fat, so don’t worry if the scale doesn’t budge (or even moves upward).  It might just mean you’re gaining muscle!


You know how you weigh much less in the morning than at night? That’s because as human beings, our weight fluctuates.  So many factors alter our weight throughout the day: water retention, the types of clothes we’re wearing, menstrual cycles, etc. Our weight can change on an hourly basis—don’t get too caught up on it.  Instead, try weighing yourself once every few weeks.

It Doesn’t Tell Us What We Really Want to Know

So this part is kind of important. The scale doesn’t actually tell us what we want to know. For example, let’s say you’re trying to lose weight. I think it’s safe to assume you want most of your weight loss to come from excess body fat, rather than muscle. The scale cannot tell us body fat percentage and that’s the information that really counts in terms of weight loss!

Bottom line, don’t be so hard on yourself. Praise yourself when you notice positive changes when you look in the mirror, even if the scale doesn’t reflect it. Work hard, and don’t give up just because the scale shows a number you don’t like. It is just a number, and that number doesnt’ encompass your self worth. You are so much more than whatever comes up, so believe that, and don’t let it control your life. Need some more convincing? Check out an article about this girl’s Instagram and why the number on the scale matters way less than you think!

By: Alanna Sadler

"Tone It Up" Tuesday

Just “Smoke” It! : Why More Athletes Are Turning to Weed

*Disclaimer: We at What the Health are in no way promoting the use and consumption of marijuana or any cannabis based products*


Yes, you read correctly. Weed.

Cannabis, also known as Marijuana or Weed, among other names, is a psychoactive drug used for both recreational and medicinal purposes. Cannabis both mentally and physically affects your state of being, including giving a “high” or “stoned” feeling of relaxation, euphoria (heightened mood), visual illusions, increased awareness of sensation, distortions in the perception of time & space, and an increase in appetite. The use of Cannabis around the world has only grown over the years, currently making it the most commonly used illegal drug in both the United States and the world.

Now you’re probably wondering, how does this have anything to do with athletes? For one thing, runners are among the many athletes liting up, both pre and post workout.  Most runners’ post-run routine consists of a cool down, a stretch, drinking water, and maybe eating a post-workout snack, but now some are smoking pot to recover from runs, and also before runs to relax their bodies.

You may be surprised to find that combining cannabis and sport has become a trend in the long-distance running community. A recent article in The Wall Street Journal, “The Debate Over Running While High”, discusses the enormous benefits marijuana has on runners. This may seem crazy, but consider the common obstacles runners face. Runners endure stomach cramps, intense pain in their muscles & joints, loss of motivation, and the boredom of repetitive running. This is especially true for runners of the recently-popular and grueling endurance sport: Ultramarathon. The sport consists of running in races anywhere from 30 to 200 miles long, both in rocky terrain and through mountainous trails.

In The Wall Street Journal article, veteran runner Jenn Shelton explains, “The person who is going to win an ultra is someone who can [1] manage their pain, [2] not puke, and [3] stay calm. Pot does all three of those things”. Makes sense. But wait, there’s more! Not only does running while high help runners keep their cool, it also help them stay preoccupied. Runners who have experienced running while high claim that if they don’t smoke before a run, they’re more likely to think about the miles and how much further they have to go, rather than just enjoying themselves. It has the power to not only preoccupy them, but is said to make their run more enjoyable by making the sky blues bluer and the grass greens greener.

The Science Behind It

Still don’t believe it? Let’s break it down further. Basically, Cannabis is made up of two chemical compounds, called cannaboids: Cannabidiol (CBD) and Tetrahydrocannabinol (THC). These compounds combine to regulate pain, emotions, appetite, and memory. CBD is non-psychoactive, bringing out the calm and relaxing feelings Cannabis provides, whereas THC is psychoactive and generates feelings of euphoria and lack of focus.

How does this science lecture relate to athletes turning towards weed? As it turns out, our bodies produce very similar compounds after exercising as that which makes up the chemicals in cannabis. In a study done by Gregory Gerdeman, an assistant professor of biology at Eckerd College, he states that ingesting cannabis mimics the very natural process of increasing exercise-induced cannabinoids. His research has shown high levels of cannabinoids, naturally produced in the body, in the bloodstream of people after exercise. He states, “That runner’s high – whether natural or marijuana induced – can minimize distractions and help exercise to be not just a means to an end, but an enjoyment”

The “non-runners high”

Runners aren’t the only ones experimenting with weed. With science behind the idea that cannabis blocks the physical input of pain, it’s ideal for not only runners, but various other athletes who suffer from pain, post-workout fatigue, and pre-workout inhibition. From Bodybuilders to Crossfitters, athletes may hit the bong to prevent soreness and sleep better, acting as a substitute for ice baths and sleeping pills.

A trend among Bodybuilders is bulking – which marijuana can help them do by heightening their appetite. Additionally, athletes from sports ranging from Snowboarding to Martial Arts to Mountain Biking use marijuana for its relaxing agent, which calms them down and loosens them up pre-performance, allowing them to perform without letting their nerves get in the way. The use of pot in this scenario induces impulsive responses, and thus heightens risk-taking behavior without affecting decision-making, which can be beneficial in competitions.

The Cons?

This isn’t to say you should try this at home, or that the effects of cannabis on the athlete’s body are always positive. What are the cons to all of these pros you may ask? Well first, let’s not forget that we’re talking about an illegal drug, which is only legal for recreational use in 4 out 50 states in the US. In the short-term, cannabis decreases alertness, accelerates muscle fatigue, and increases the heart rate, which could cause athletes to reach their limits more quickly. Additionally, an extremely common side effect of cannabis consumption is experiencing paranoia or extreme anxiety while high. In the long-term, it can impair your memory, cause cardiovascular disease, increase the likelihood of chronic bronchitis, and even lower your IQ. Additionally, the effects of CBD and THC are very different per person, thus creating very different effects on different individuals.

We can only wonder, what will the effects on this cannabis and sports trend have in the world of athletics? Will there come a day when Olympic athletes will be allowed to hold their gold medals upon the podium, while marijuana runs through their system? Will there come a day when marijuana will be considered a performance-enhancing drug? Is using marijuana even ethical? We can only wonder if athletes will continue turning towards weed in the future, and unfortunately only time can tell.

By: Renne Schiavone



"Tone It Up" Tuesday

Everything You Need to Know About Meal Prep!


Fitness and nutrition go hand-in-hand, and it’s safe to say we are all familiar with that concept.  But as college students, keeping up with nutrition goals is often easier said than done.  From a busy class schedule to an undeniable urge to use your down time to binge watch One Tree Hill, eat peanut butter cups and cozy up for a nap, consistently eating healthy becomes seemingly more and more unrealistic, and downright tiring.  Fear not, college students.  There’s an easy way to ensure healthy eating and once you start, you’ll be able to stay on track with your fitness goals!

We give you: meal prep! Ah, the dreaded “meal prep.”  It sounds daunting, I know, and often becomes too overwhelming to even begin. But planning out your meals makes your weeks way less stressful when it comes to dinner time, and helps you be more in control of what you are eating! With the following tips, you’ll be a meal prep pro in no time!

Start Out Small

Don’t expect to prepare 21 meals at once.  You don’t need to prepare three meals a day, nor prepare enough for the entire week.  Instead, try to prepare one meal for three days.  For example, prepare lunch for the next three days and store in sealable containers!  That doesn’t sound too bad, right? Don’t make meal prep more difficult than it has to be by putting too much on your plate (no pun intended).

Plan It Out

Plan it out before you start cooking.  Throwing a few chicken breasts in the oven probably won’t be satisfying.  Brainstorm a meal idea that you’ll look forward to eating and make sure it has a balanced amount of protein, carbs, and fats.  You might even want to run to the grocery store to pick up some items, but the cheaper, the better.  Get a to-go box from the dining hall with some ingredients from the salad bar if you are on a budget! See what you have to work with first!

Don’t Make it Complicated

When you first begin meal prepping, keep your recipes fairly simple.  The whole point of meal prep is to make your life easier, so there is no need for elaborate recipes.  Try a lean protein, such as chicken, fish or turkey, with quinoa and a side of veggies.  Once you get used to meal prep, you can play around a little more with complex recipes.

Different things will work for different people, but using these tips will lead you in the right direction.  Meal prep saves time and money (and sanity) so try it out!

By: Alanna Sadler

"Tone It Up" Tuesday

Motivation Nation!: How to Stay Motivated During “Burnout” Season


With the first day of November, we say goodbye to Halloween and hello to the Holiday Season! It’s the eve of Thanksgiving holidays, which means we’re in the midst of the mayhem that is midterms season.  While pumpkin spice lattes, fall foliage, and sweater weather is running rampant, so does an unmistakable decrease in motivation.  According to the 2015 National College Health Assessment, 85% of college students felt overwhelmed by the responsibilities they had to do in the past year. This time of the year, students hit the “metaphorical wall”, where exhaustion and stress take a tool on our bodies and our motivation. And even though we have less than three weeks to go before the long awaited Thanksgiving break, we need to be making sure our bodies are keeping up. Whether it be in your studies, workout schedule, relationships, or a combination of the three, the change in weather should not correlate to a change in your effort. Here’s the low-down on how to stay focused, stay fit, and overall stay healthy and happy!


Stay on Task

When the tasks pile up, it’s easy to feel run down and overwhelmed.  It’s not unusual to suddenly feel lethargic at the thought of studying for yet another biology test or writing english paper, but putting off these responsibilities does nothing to alleviate your stress.  

An easy way to tackle all the assignments is to make a list and prioritize.  First, check off the most difficult tasks and go from there.  By writing out a physical list, your workload will seem that much more manageable.  Another trick is to study in blocks of time.  Set a timer for 50 minutes to study and then designate 10 minutes to take a mental break.  

Most importantly, move sleep higher onto your list of priorities.  It’s unrealistic to expect 8 hours of sleep each night, however, you will notice a significant change if you structure your day to get an extra hour or two in.  When you’re well rested, you’ll work more efficiently and your memory will improve. Cramming for exams and writing papers right before they are due will only stress you out more.  Low motivation has been proven to coincide with a lack of sleep– plan ahead now to avoid the urge to nap later.


Eat Well and Exercise

Understandably, your busy schedule doesn’t allow for much down time, and your down time is never quite spent as ideally as you might prefer.  For many, stress is a key culprit in an improper diet.  To avoid wolfing down leftover Halloween candy in an attempt to distract from another take-home lab, limit snacking after dinner.  This can be especially difficult if you’re prone to all-nighters, in which case have a few pieces of fruit or cheese and crackers to hold you over until your next meal.  In the heat of the moment– the temptation to order an entire “consolation pizza” for yourself– drink a full glass of water and re-think your idea. Chew gum or even suck on low-cal hard candy if you need you put something in your mouth.

As for that daily workout, get it over with by working out first thing in the morning.  Not only will you feel invigorated and accomplished,but  when surprise tasks pop-up throughout the da,y you won’t feel guilty that you missed another date with an Ernie treadmill because you already got your scheduled workout in!


Maintain Relationships

Just like you, your friends are also panicked about the next upcoming deadline.  While you may not have time for happy hour anymore, don’t forget to check in on them from time to time.  A simple text (during your study break, of course) will not only brighten your friend’s day but will provide you with a little boost, too.  When it comes to maintenance, be certain to include yourself.  Your health, both mental and physical, should always remain of utmost importance.  



‘Tis the season to hit the books, but keep a steady pace so as to not burn out before the semester comes to a close.  Find some middle ground between cramming for every class at once and binge-watching Stranger Things for days.  Planning is key to get that degree.  You are so close to that week long Thanksgiving break you can almost taste it! Keep pushing! Happy studies!

By: Helena Starrs

"Tone It Up" Tuesday

IIFYM Beginners Guide: What It Means, Where to Begin


Paleo Diet, Atkins Diet, Mediterranean Diet, Military Diet…The list goes on and on.  Fad diets are a huge part of our society, whether we like it or not.  We quickly become overwhelmed and unsure of what to believe.  You’re not alone in your trust issues with fad diets.  And with valid reason, too.

So our favorite celebrity swears by this new grapefruit diet, or credits her body to “drinking” her meals,  but our (college-educated) brains remain skeptical. I’m no dietitian, but I really doubt eating 12 grapefruits per day or drinking all liquids satisfies our bodies’ nutritional requirements, or is even somewhat enjoyable.  Fad diets are highly unsustainable, and often unhealthy.  Sure, we may be able to eat 12 grapefruits for a day or two, but it won’t last. We just end up… “hangry” i.e. hungry+angry. It’s never a good combination. And then we’re back to square one.

You may have seen “IIFYM” on Twitter or Instagram and dismissed it as yet another fad diet.  If It Fits Your Macros (IIFYM) is not so much a diet, rather, it’s a lifestyle.  While fad diets focus on restricting certain foods and usually only benefit you for a short period of time, IIFYM focuses on doing the opposite: no restrictions, no limitations.  IIFYM allows you to eat what you want, when you want, as long as it fits with your daily nutritional goals.  Yes. It’s possible to eat your favorite foods without sacrificing your fitness and nutritional goals (I’m looking at you, Oreos.)


Okay, so NOW I’ve got your attention. But what exactly is a macro?  The term macro is slang for macronutrients: proteins, carbs, and fats, which are all essential for our bodies to function.  The number of macronutrients our bodies need depends greatly on the individual and the number of macronutrients we should be eating will vary from person to person. And the best part? There are tons of IIFYM online calculators.  You literally don’t need to do any thinking, and you don’t need to spend any money! Just type in your information and let the calculators, well, calculate. Keep in mind, though, these calculators serve as a ballpark for IIFYM and may need to be slightly altered.

Once you’re given your macronutrient numbers, IIFYM allows you to reach those numbers however you please. For example, if you need ~300g of carbs, it doesn’t have to come from oatmeal or brown rice, rather, it can come from a Poptart. As long as you reach your macros, eat what you want, enjoy what you eat, and stay on track.

Dieting is a short term solution. IIFYM is a great way to live the long term healthy lifestyle. Whoever said you can’t have your cake and eat it too simply didn’t know about IIFYM. Nonetheless, calculating our macros can start us off on our body-loving, Oreo-indulging, goal-achieving journey.

Find an IIFYM Online Calculator here

By: Alanna Sadler

"Tone It Up" Tuesday

Fitness is Our Cardio: The Best Ways to Work Out!


If you’re like most people, “hitting the gym” generally consists of doing some basic cardio, maybe some core, and then calling it quits. And while that’s totally okay, we want you to get the most out of your workout! Cardio, short for Cardiovascular Exercise, is anything that raises your heart rate and blood circulation, and if that’s all you do at the gym, that’s perfectly fine!

It’s an important part of any fitness program, with benefits including reduced stress, better sleep, temporary relief from anxiety & depression, stronger heart & lungs, and weight loss. There are many forms of cardio training, although we often associate cardio with the basics: walking, running, swimming, bicycling. A common misconception is that running is the only way we can burn the calories we desire for weight loss or weight management.

Well, I’m happy to tell that it is more than possible to get a great cardio workout without running miles and miles on the treadmill. As an athlete who experienced years of repetitive sprinting and running drills on sports teams, as well as competed in several half-marathons, I know for certain that running can get old, and is not always fun. Luckily, there are ways to spice up your cardio routine AND burn even more calories than you would on a run. So before you flock to the treadmill, consider some of the under-rated and most effective forms of cardio out there.


HIIT stands for High Intensity Interval Training. With endurance-style cardio, you burn fat 50% more effectively than low-intensity exercise. HIIT training increases fat loss by building muscle, thus increasing your total net calories burned every day. While accelerating fat loss and improving endurance, HIIT training comes in many forms, including an unlimited combination of cardio exercises, a few of which are listed below.

For a cardio routine to be classified as HIIT, it must be a short training session (usually 15 minutes), with a number of high intensity exercises for short periods of time, and equal amounts of rest time throughout the workout that are about 30 sec to a minute. As crazy as it sounds, the mental benefits of this form of cardio are just as great as the physical ones.


Interval Sprints

Anyone who has played on an organized sports team at some time in their life has felt the fear, pain, and anxiety of the phrase “Get on the line”. Often used as a punishment or reprimand, we tend to give sprinting a negative connotation.

However, the benefits of interval sprints as a cardio routine are far greater than simply running on the treadmill or outside. For one thing, they’re far less boring! Interval sprints require several high intensity, short periods of exertion. Sprints increase protein synthesis pathways by more than 230 percent, increasing the size and strength of powerful, fast-twitch fibers. Try a sprinting routine such as sprinting for 1 minute, resting for 30 seconds, and repeating this sequence for 15 minutes.


Jumping Rope

In the world of fitness, jumping rope means far more than Double Dutch and Helicopter. It is actually a highly effective form of cardio, burning up to 1,000 calories per hour. Jumping rope, as a form of cardio, is used for short periods at a time, given its high impact on the body. Grab a rope and play around with it. I suggest jumping for 1 minute, resting for 15 seconds, and repeating this sequence 15 times. Your calves will be on fire!


Incline Walk

I know what you’re thinking… This sounds way too easy to be one of the most effective forms of cardio! But it’s true. Adding the element of the incline is both a very effective form of both cardio and helps with toning the body. As a form of LISS cardio, or Low Intensity Steady State, we must perform this exercise for an extended period of time. The incline acts as a mimic to uphill climbing or hiking.

Strengthen your calves and increase the number of calories burned during your workouts by 60%, just by adding an incline of 15% (the highest incline on modern treadmills) to your treadmill. To really get the full effect of this form of cardio, don’t hold on. Let your arms swing free and spend the next 45 minutes imagining you’re climbing a beautiful mountain!



Debatably considered the “perfect exercise” for your body, rowing works all of the main muscles at a high intensity. Rowing on the rowing machine is a total-body aerobic exercise, which burns over 800 calories per hour. Its low impact makes it a great way to strip body fat, if done properly. Work time depends heavily on intensity of the workout, but is suggested to go without rest.


Don’t get me wrong, I still incorporate simple long run days into my workout regimen. However, I make sure I don’t miss out on other, more effective forms of cardio as well. With so many options to choose from, it’s easier to get excited about your next cardio workout, and get out of your bored slump. Staying active is essential to mental and physical health and wellbeing, so we can’t forget to exercise our bodies in order to receive a healthy dose of insulin. When in doubt, just work out!

By: Renee Schiavone

"Tone It Up" Tuesday

“An App A Day Keeps The Doctor Away”: 6 Health Apps To Keep You Fit!


Health apps are the latest craze, allowing users to record virtually every aspect of their daily lives.  They’re more convenient than keeping track of a Fit Bit or Nike watch, and they’re much easier on the bank account.  With winter quickly approaching, stay on track with these helpful and free health-conscious apps that can help you lose weight, count calories, or event monitor your sleep patterns!


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Fooducate is an app that tracks calories, offers recipes, and has an active online user community.  Enter the food you eat each day and it will generate a letter grade for the healthiness of each item as well as break down the percentage of carbs, fats, and proteins you’re consuming per day.  Though you do have to pay to unlock certain features of the app, the free version still allows you to log water intake, hunger level, weight, mood, and hours of sleep.  Fooducate is basically a mobile diary for all of your health-related needs and as an added plus, the app’s logo is a sporty orange-Go Cuse! *Available on Android and iOS*


Seasonal and Simple


Unsure how long asparagus will last in your fridge?  Don’t know the expiration date on the produce you just bought? Seasonal and Simple can tell you.  Ever wondered how to choose a perfectly ripe avocado? Seasonal and Simple is just the app for you. It boasts a variety of quick recipes, finds local organic and farmer’s markets near you, and shows which produce is currently in season. *Available on Android and iOS*



Map My Run


Map My Run does exactly as it sounds and more: it’ll map your run, walk, or hike as well as track calories burned and help you maintain pace.  There’s even a challenge
tab where you can set goals and earn awards based on the distance and speed you complete activities in. *Available on Android and iOS*


Blogilates App

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You may already be familiar with her upbeat Youtube workout videos, but now there’s an app to access all of Cassey Ho’s workout videos.  Besides fun workout plans like the “30 Days Flat Abs challenge,” you’ll get to map out your workouts an entire month in advance and receive support from the online forum. *Available on Android and iOS*


Spotify Running

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No longer will you have to slow down to get into the groove of the slower songs on your gym playlist: this app will keep your pace by coordinating each song’s beats per minute (BPM) with your running speed. Just select a certain genre or feeling (i.e. “GO!” or “Lock the Flow”) and your treadmill workout will go by in a flash.*Available on Android and iOS*




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Upstate New York has so much to offer, particularly when it comes to fall foliage and hiking trails.  Take advantage of Yonder to find the best places to get in a nature walk or run.  After you’re done, write a review of the hike  so other users can get that perfect photo-op, too. *Available on Android and iOS*


By: Helena Starrs