Keep reading to discover why building muscle mass should take priority throughout your weight loss journey. Plus: six tips and tricks worth adopting, according to fitness and dietary experts.

Why Building Muscle Is Essential for Your Weight Loss Plan

In a perfect world, weight loss would only equal fat loss. However, it’s all too common for your weight to drop due to muscle loss as well, which spells bad news for your weight goals and well-being alike.

“If you’re losing weight but also losing muscle, everything gets harder. Your metabolism drops, you feel weaker, and your body doesn’t look or function the way you want,” says Lauren Kleban, celebrity trainer and founder of LEKFIT. “Keeping and building muscle is what shapes your body, supports your strength, and makes your results last.”

Erin Jowett, MS, RD, LDN, a functional dietitian, weight loss expert, and the founder of Integrative Weight & Wellness in Salem, Massachusetts, also emphasizes the importance of muscle in your weight loss plan. “Muscle is the silent variable that decides whether weight loss actually improves your metabolism or slows it down,” she explains. “When someone loses weight without protecting lean mass—especially on GLP-1s—the body becomes ‘fuel-efficient’ in all the wrong ways: burning fewer calories and increasing the risk of easy weight regain.” In short, Jowett says that building muscle earns you “metabolic money” for a smoother, easier, more sustainable weight loss journey.

Weight considerations aside, maintaining muscle is also essential to stay strong, independent, and healthy as we age.

How to Build Muscle, Move, and Fuel Your Body for Weight Loss

Building muscle requires dedication through diet and exercise alike. “When you’re trying to lose weight, your workouts and your nutrition have to work together, and building muscle while losing fat has to happen at the same time,” says Kleban. “You really can’t do one without the other if you want a strong, lean body.”

With that in mind, heed the expert-approved advice below to get stronger and leaner while losing weight.

1. Lift Weights

Resistance training with weights is typically advised at least twice a week working all major muscle groups. Kleban suggests diversifying your weight-training regimen for the sake of achieving different goals. For instance, she advises opting for low reps with heavier weights for building muscle on some days, while doing higher reps with lighter weights for toning.

2. Add Cardio

As important as strength training and building muscle are, that doesn’t mean you should skip cardio. Kleban suggests doing cardio-focused workouts on non-strength training days, which can help with fat burning and promote heart health.

“I like to recommend rebounding as it’s a great workout while being gentle on the joints, supporting lymphatic drainage, and the pelvic floor,” she continues. “I recommend a session of around 20 minutes.”

Prefer to be more low-key? Walking is your friend, and the right regimen can absolutely support your weight loss plan. While it could be helpful to track your steps especially when you’re first starting out, Kleban says it’s not essential—especially if it contributes to stress. “Tracking steps doesn’t reflect the structured training you need for muscle, longevity, or healthy weight management,” she shares. Instead, she recommends listening to your body’s cues and trusting it’ll let you know when you’ve moved well.

3. Diversify Your Movement

Strength training and cardio aside, you can always opt for your preferred forms of movement on other days. Kleban believes in moving your body daily, but switching things up to reap diverse benefits and recover actively.

Love Pilates? Go for it. Per Kleban, Pilates is fantastic though it shouldn’t be your primary workout for weight loss. Still, she says it’s “great for recovery, reconnecting with your core, or coming back from an injury, and it absolutely has a place in a well-rounded routine.”

All things considered, it helps to come up with a plan that includes strength training with weights, cardio, and other types of movement—not to mention adequate rest. “Being strategic keeps you from burning out, getting bored, plateauing in your weight loss and muscle gain, or getting injured,” says Kleban. “Being structured is what allows you to build and maintain muscle while losing fat, without overdoing it.”

4. Prioritize Protein

Getting enough protein should be front and center of your weight loss plan—especially as you’re trying to build or maintain muscle. In fact, Kleban warns that if you don’t eat enough protein, you can’t gain or tone your muscles. You could even risk losing muscle, no matter how hard you’re training.

According to Jowett, boosting your protein intake is non-negotiable. Per the National Academy of Sports Medicine, you should aim for 1.6 to 2.2 grams of protein per kilogram of body weight daily when trying to lose weight. “If you can’t sit for a full meal, grab a ready-to-drink shake or pair Greek yogurt with pumpkin seeds and fruit to stay in the muscle-preserving zone,” she shares.

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Jowett also suggests eating protein first in your meals, as well as trying out her protein-layering strategy—adding a plant protein topping to an animal-based protein—to help you maximize intake without overwhelming your appetite.

5. Eat Enough

Gone are the days of deprivation and rabbit meals for the sake of losing weight. “The biggest mistake I see with my clients is eating ‘diet-style’ meals or skipping altogether,” says Jowett. 

A healthy and sustainable weight loss plan requires you to eat enough, especially when you’re actively trying to build muscle. “The biggest thing people forget during weight loss is how easy it is to lose muscle if you’re in too big of a calorie deficit and pushing too hard in workouts,” says Kleban. Food is fuel—full stop.

6. Supplement Wisely

Diet and exercise will matter most on your journey, but there’s also a time and place for smart supplementation. If you lack adequate fiber in your diet or want some extra help to stay satiated, consider taking HUM’s GLP-1 Flatter Me Fiber Booster. It doesn’t only have the power to double craving-crushing GLP-1 levels in one use; it also packs digestive enzymes to support digestion and debloat fast.

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The Takeaway

Losing weight might be your primary goal for 2026. However, losing weight while building muscle is really where the sweet spot lies. That said, it’s crucial to align your workout routine—emphasizing resistance training, but also dabbling in your preferred forms of cardio and other toning and stretching modalities—with your diet—placing protein front and center, yet also aiming for a healthy balance of macros and lots of fresh, whole foods and plants.

To make your muscle-building weight loss plan work for you, make sure it’s tailored to your own needs and interests so you can stay the course. “At the end of the day, the most important thing is that your nutrition and your workouts fit your lifestyle,” Kleban concludes. “It should be something you can be consistent with long-term, so pick something that supports living in the healthiest body possible while still enjoying your life.”

The post 2026’s Biggest Weight Loss Trend? Building Muscle, Not Losing It appeared first on HUM Nutrition Blog.

Consider this your go-to guide for dietitian-approved healthy energy drinks.

What makes an energy drink healthy?

Whether it’s to power a morning run, stay focused at work, or to push through a long day, energy drinks promise increased alertness and stamina. 

The best energy drinks, however, provide more than just caffeine – they may include electrolytes for hydration, B vitamins for metabolism, or adaptogens to support stress and focus. Unfortunately, some rely on high doses of caffeine and sugar, leading to energy crashes and potential health concerns. That’s why it’s important to consider caffeine content, added sugars, ingredient quality, and overall nutrition when choosing a healthier option.

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Opting for an energy drink with moderate caffeine (up to 200 mg per serving), little to no added sugar, and clean ingredients can help you stay energized without the crash. Below, we’ll break down some of the healthiest options available and what makes them stand out.

3 Healthiest Energy Drinks

1. Guayakí Yerba Mate 

If you’re looking for a plant-based, antioxidant-rich alternative to conventional energy drinks, Guayakí Yerba Mate’s low sugar cans are a top contender. They provide a natural caffeine boost that enhances alertness and energy. At 80 mg of caffeine per can, this is an ideal beverage for those who want an energy boost without the jitters associated with drinking higher amounts of caffeine. 

Unlike other energy drinks, Guayakí’s caffeine is naturally derived from yerba mate tea leaves that are carefully treated through a smoke-free, air-drying process to preserve the purity and rich flavor of their tea leaves, ensuring a clean and high-quality brew. 

Moreover, Guayakí yerba mate tea leaves naturally contain polyphenols that are high in antioxidants and theobromine, an alkaloid found in dark chocolate that promotes mood and cognitive health. 

Key highlights: 

• 80 mg caffeine 
• 1g total sugars
• 15 calories
• USDA Organic 
• Wide range of flavors

2. Celsius 

Celsius is a popular energy drink known for its metabolism-boosting ingredients. It’s a great option for those looking for pre-workout fuel as each can delivers a moderate 200 mg of caffeine sourced from natural ingredients like green tea and guarana.

The best part? Celsius has 6 published clinical studies to support their metabolism benefits. In fact, studies show that the MetaBlend^Ⓡ in Celsius can increase thermogenesis (i.e. your metabolism), to help you burn more calories and body fat.  

Additionally, Celsius contains zero sugar, no artificial preservatives, and is packed with essential vitamins like B12 and biotin to support energy production. Impressively, it’s formulated without aspartame and high-fructose corn syrup, making it a cleaner choice compared to many sugar-free energy drinks. 

Key highlights:

• 200 mg caffeine 
• Zero sugar
• 10 calories
• Clinically shown to boost metabolism
• Wide range of flavors

3. Zoa

Zoa is an energy drink that blends natural caffeine, electrolytes, and immunity-boosting nutrients for a well-rounded energy boost. Popularized by its creator Dwayne “The Rock” Johnson, it packs a moderate 160 mg of caffeine from green tea and unroasted coffee beans, delivering steady energy. Plus, it’s packed with vitamin C from camu camu and acerola cherry, along with B vitamins to support metabolism and overall wellness.

Unlike many energy drinks loaded with artificial ingredients, Zoa boasts a label that is free from preservatives, as well as artificial flavors. Zoa is also zero sugar and includes electrolytes like potassium and magnesium, for added hydration benefits. 

Key Highlights

• 160 mg caffeine 
• Zero sugar
• 10 calories
• Contains antioxidants, electrolytes, B vitamins, and amino acids

Final Takeaways

As you can see, not all energy drinks are created equal. With that said, choosing the right one comes down to caffeine source and amount, sugar content, and ingredient quality. When shopping for an energy drink, consider your caffeine tolerance, flavor preferences, and sugar intake. Finally, while energy drinks can provide a quick pick-me-up, nothing beats a balanced diet, hydration, and regular movement for sustained energy in the long run.

For well-rounded energy support, consider a daily supplement such as HUM’s Uber Energy which combines B vitamins with adaptogens that address both mental and physical fatigue. 

The post Top 3 Healthy Energy Drinks, According to a Dietitian appeared first on HUM Nutrition Blog.

This season is known for overindulging in delicious feasts, spending time with loved ones, and enjoying the laid-back vibe. However, too much of this can lead to unwanted weight gain, especially after too many skipped workouts. While the body needs rest and recovery for a healthy balance, staying active and maintaining a solid workout routine balances the excess intake of calories. If you’re short on time with the holiday craze or want to get the same benefits of a full workout done in less time, this quick 10-minute HIIT routine is the perfect solution. Packed with a variety of high-intensity intervals, it’ll fire up your metabolism, burn fat, and help you stay on track during the busiest time of the year. In just 10 minutes, you can keep your fitness goals in check and prevent the holiday weight creep, all while enjoying the festivities.

What is HIIT?

HIIT, or High-Intensity Interval Training, is a type of workout characterized by repeated bursts of intense activity followed by short recovery periods or lower-intensity movements. These vigorous intervals are popular for their fat-burning qualities, providing benefits to the body in several ways:

• Weight Loss and fat reduction
• Increases your metabolism for hours after you workout
• Reduces joint pain and increases mobility
• Improves sleep
• Reduces risk of health conditions: cardiovascular diseases, hypertension (high blood pressure), type 2 diabetes

The goal of a HIIT workout (and what makes it so appealing) is to get your heart rate up, pushing yourself to a level that cannot be sustained for long periods, resulting in burning more fat and calories. While it might take a few intervals to reach your target heart rate, you should be aiming for a heart rate of 80% or higher. To calculate your maximum heart rate, subtract your age from 220. For example, if you’re 30 years old, your maximum heart rate will be 190 beats per minute.

As for how much time your HIIT intervals and rest periods (or lower-intensity intervals) should be, it can vary from person to person. If you’re new
to HIIT, finding your sweet spot is much easier using the following range as a guideline:

• HIIT interval time can last between 10 seconds and 180 seconds
• Rest interval time can last between 15 seconds and 300 seconds
• Low-intensity interval (in place of a rest interval) can last between 30 and 300 seconds 

HIIT workouts are typically designed as a combination of anaerobic and bodyweight/strength training exercises (and potentially aerobic exercises if you’re replacing your resting periods with low-intensity intervals). This combination makes HIIT highly effective for both burning fat and building muscle. However, according to Running Biomechanist and Certified Exercise Physiologist (ACSM) Kaleigh Ray, All forms of HIIT are beneficial. “It is about finding the right pairing of hard work to recovery,” she says. “The length of the HIIT and rest intervals will impact what the workout targets. For example, longer HIIT intervals challenge your anaerobic threshold or ability to exercise without relying on oxygen for energy production. Shorter rest intervals target your ability to work hard while fatigued and recover faster.”

Depending on your fitness level, you may need to adjust the intensity of your bursts and rest periods. “A 30 to 60-second burst time is great for beginners because very short intervals and longer intervals take practice to get right,” Ray explains. From there, you can get a better sense of whether you can handle longer bursts or need more time to recover between intervals. She continues, “Very short intervals (10 to 20 seconds) require a near all-out effort. It can be both intimidating and challenging to push this hard. As for longer intervals, those require you to pace yourself or hold on as fatigue sets in, which can also be challenging for those who have never done HIIT before.” 

Your Quick 10-minute HIIT Workout Exercises to Torch Holiday Fat

This full-body workout routine features ten fat-burning exercises, incorporating aerobic, anaerobic, and bodyweight moves.

(For the example of this HIIT workout, we’ll use a 40/20 split.)

Squat to Knee-to Elbow Crunch

40-second HIIT interval

20-second rest

How To:

1. Stand with your feet shoulder-width apart, push your hips back, and lower your body into a squat, keeping your chest lifted and knees behind your toes. Your thighs should be parallel to the floor at the bottom of the squat.
2. As you rise from the squat, engage your core and bring your right knee toward your left elbow, twisting your torso to meet it.
3. Lower your right leg back to the ground and return to standing.
4. Repeat the exercise, alternating sides.

Mountain Climbers

40-second HIIT interval

20-second rest

How to:

1. Begin in a high plank with your hands directly under your shoulders, body in a straight line from head to heels, and core engaged.
2. Quickly bring your right knee toward your chest while keeping your body stable and maintaining the plank position.
3. As you bring your right leg back, simultaneously drive your left knee toward your chest.
4. Continue alternating legs quickly, keeping your core tight and hips level.

Single Leg Crunch

40-second HIIT interval

20-second rest

How to:

1. Start by lying flat on your back with your hands lightly supporting your head. Lift your legs off the ground, keeping one leg straight and the other bent at a 90-degree angle.
2. Contract your abs and lift your shoulders off the ground as you bring your opposite elbow toward the bent knee.
3. As you twist your torso, extend the straight leg out while keeping it off the floor.
4. Lower your torso and bent knee back to the starting position, then repeat on the other side, alternating legs and elbows.

Up & Overs

40-second HIIT interval

20-second rest

How to:

1. Stand with your feet shoulder-width apart and squat down, keeping your knees behind your toes.
2. From the squat, jump laterally to your right (or left), as if jumping over an object in front of you, landing softly in a squat position.
3. Immediately jump back to the starting position, as if you’re jumping over the same object again.
4. Continue alternating jumps while maintaining proper squat form.

Reverse Bridge with Reach

40-second HIIT interval

20-second rest

How to:

1. Start by lying flat on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms extended at your sides.
2. Press through your heels and lift your hips towards the ceiling, forming a straight line from your shoulders to your knees.
3. While holding the bridge position, extend your right arm overhead and reach toward the floor behind you.
4. Bring your arm back to the floor, lower your hips, then repeat, alternating sides.

Glute Bridge Pulse

40-second HIIT interval

20-second rest

How to:

1. Start by lying on your back with your knees bent, feet flat on the floor, and arms at your sides.
2. Press through your heels and lift your hips towards the ceiling, forming a straight line from shoulders to knees.
3. At the top of the bridge, pulse your hips upward by a few inches, squeezing your glutes tightly.
4. Continue pulsing up and down in small, controlled movements, keeping your core engaged and glutes activated.

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Jumping Jack to Toe Touch

40-second HIIT interval

20-second rest

How to:

1. Stand with your feet together and arms at your sides.
2. Perform a jumping jack by jumping your feet out to the sides while raising your arms overhead.
3. As you land, immediately bring your right leg straight out in front of you and reach your left hand to touch your right toes.
4. Return to standing, repeat the jumping jack, alternating toe touches with the left leg and right hand.

Commando Plank

40-second HIIT interval

20-second rest

How to:

1. Begin in a forearm plank position with your elbows directly under your shoulders, body in a straight line from head to heels, and core engaged.
2. Push up onto your right hand to lift your body into a high plank position, keeping your hips stable.
3. Lower your right arm back down to the forearm plank position.
4. Push up with your left hand to return to the high plank, then lower back down—alternate sides.

High Knees

40-second HIIT interval

20-second rest

How to:

1. Stand with your feet hip-width apart.
2. Lift your right knee toward your chest, driving through your hip.
3. Quickly lower the right leg and repeat with the left knee.
4. Continue alternating legs, keeping a brisk pace, and engaging your core for stability.

Squat Jumps

40-second HIIT interval

20-second rest

How to:

1. Stand with feet shoulder-width apart and lower into a squat position (Make sure your hips are back and your chest is up).
2. In an exploding motion, jump upward as high as you can while extending your legs.
3. Land softly back into the squat position, absorbing the impact with your knees slightly bent.
4. Repeat.

Tips to Maximize Your HIIT Workout

Go Hard and Push Yourself

HIIT is designed to challenge your body and push your limits. If you’re looking to maximize fat burning and improve endurance, pushing yourself during intense work intervals is crucial. These bursts of high-effort activity are what make HIIT so effective at boosting calorie burn and improving fitness. Remember, the harder you push, the more benefits you’ll reap. If you’re holding back, you’re not taking full advantage of the workout.

Start Slow if You’re New to HIIT

If you’re new to HIIT, you’ll want to ease into the intensity. Begin with shorter bursts of high-intensity work followed by longer rest periods. For example, start with a 20-second burst followed by 40-60 seconds of rest. As your fitness improves, you can gradually increase the duration of your work intervals and reduce rest times. 

Always Include a Warm-Up and Cool-Down

“Warming up properly before a HIIT workout is crucial,” Ray explains. She continues, “HIIT is very demanding, and starting your exercise routine at a high intensity increases your risk of injury. Start with a few minutes of light to moderate exercise before beginning your HIIT workout.” It also helps regulate your heart rate and blood pressure, which is especially vital due to the intensity of physical activity and varying workload. Even doing a few minutes of jumping jacks and bodyweight squats in your warm-up, followed by deep stretches in your cool-down, can significantly help your body adjust.

Use a Heart Rate Monitor

A heart rate monitor is highly beneficial for tracking your exertion levels during a HIIT workout. You can track your heart rate during intense bursts, targeting your workload for optimal fat burning. From there, you can adjust your effort to ensure you’re in the fat-burning zone (without overtraining.)

Fuel Your Body with Protein and Stay Hydrated

Proper nutrition and hydration are two significant factors that determine the exertion your body can give in your workout. “HIIT requires you to work really hard,” Ray states. “When exercisers are focused on burning fat and losing weight, they may not fuel properly before working out. If you don’t have the energy to put in a good effort, you are sabotaging yourself. The best thing you can do to maximize your results in a HIIT workout is to come to the workout prepared to give a true high-intensity effort.” HIIT can also lead to significant fluid loss due to intense sweating, so consistently drinking water before, during, and after your workout is essential to preventing dehydration.

Take Supplements to Support Your Fat-Burning Workouts

Taking supplements alongside a consistent HIIT routine can provide benefits in a number of ways. From nutrition to glucose control and fat burning, HUM has everything you need for the best results:  

HUM’s Core Strength Protein Powder

One of the most important aspects of getting through a workout (especially those training until exhaustion) is getting enough of the proper nutrients. HUM’s Core Strength plant-based protein powder enhances HIIT workouts by supporting muscle growth and aiding recovery. Each serving contains 20 grams of protein from pea, hemp, and pumpkin seeds, providing all the essential amino acids crucial to helping repair and rebuild muscle tissue broken down during a workout. It also helps maintain lean muscle and energy levels, giving you the boost you need to get through a HIIT session.

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HUM’s Best of Berberine

HUM’s Best of Berberine is valuable for those looking to manage glucose levels during a hardcore workout like HIIT (especially those with type 2 diabetes). The supplement uses pure berberine to improve insulin sensitivity and lower fasting blood glucose levels, supporting your workout by allowing the body to use glucose more efficiently during intense exercise. This boosts performance, endurance, and overall metabolic response.

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HUM’s Ripped Rooster

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The Takeaway on HIIT Workout Exercises

This 10-minute HIIT routine is not only quick but also incredibly effective at boosting fat burn and maintaining your fitness during the holiday season. By combining strength, anaerobic, and aerobic exercises, you can maximize the number of calories you burn in a short amount of time. The best part? You don’t need to spend hours at the gym to see results. And you don’t need any equipment to do the workout. Remember to push yourself during each interval, stay consistent, and fuel your body to keep your energy up. Whether at home, on vacation, or simply busy with the holiday to-do’s, this routine is a convenient and surefire way to help you stay lean, strong, and energized through the season.

The post This 10-Minute HIIT Routine Will Help You Burn Fat and Prevent Holiday Weight Gain appeared first on HUM Nutrition Blog.

We’re breaking down simple, easy, and effective ways to prioritize fitness during this crazy holiday time, focusing on strength with a no-fuss approach. Here’s how to keep your workout game strong wherever you travel.

What to Look for in a Travel-Friendly Strength Training Exercise

When you’re away from the comfort of your home or gym, it can be frustrating trying to maintain your workouts as normal and still feel like you worked up a good sweat. CPT and founder of Mighty Fit, Andrea Lepcio, says that once you start seeing results from your workout routine, you shouldn’t break it. “Habit creation takes effort; once you have the habit, you want to support it,” she says. With that, there are a few things that you can look for in exercises to maximize your travel workouts.

Space-Friendly Workouts

When you’re traveling, whether you’re in a small hotel room or staying with family in a cramped house, you might find that space is limited. Choose exercises that can be done in small spaces, and if you need to, modify exercises to make them stationary (e.g., walking squats to basic bodyweight squats).

Convenient and Adaptable

Convenience is a top priority when working out while traveling. In addition to modifying exercises for small spaces, you can adjust your routine to fit your fitness levels and energy. Your workout should work around your needs and schedule, not the other way around. This will help you stay committed to your workouts and do your exercises efficiently.

Short Workouts

Vacations, work trips, and holidays with the family often come with busy schedules and leave little room for your usual routine. Creating a strength training workout using high-intensity strength exercises gives you the same benefits of longer sessions but in less time, not cutting into your day.

No Equipment Needed

One of the biggest downsides in trying to maintain your strength-training routine while traveling is not having the equipment with you. However, research shows bodyweight strength training is just as effective at building strength as using equipment. Taking advantage of equipment-free workouts means you can work out anywhere, anytime. Plus, you can avoid the hassle of extra packing and hauling heavy luggage.

Bodyweight Moves: The Ultimate Travel-Friendly Strength-Training Exercises

Taking the hassle of equipment off your list and using your body weight instead is the perfect strength workout to use while traveling. Using the body as resistance allows the body to work multiple muscle groups simultaneously, improving strength, endurance, and flexibility. 

Benefits of Bodyweight Exercises

Convenience

We can’t praise the simplicity and convenience of bodyweight exercises enough. Your body is all you need to have a successful workout-whether in a hotel room or even an airport lounge. There’s always an opportunity to improve your health.

The last thing Lepcio has to worry about when going on vacation is space. “I can do bodyweight exercises in a space the size of a yoga mat,” she says. “I, more often than not, don’t bother to bring a mat. I can work on a carpet or wood floor. Even if my vacation has involved getting my steps in, it is vital to keep up strength training. Fortunately, you can work all of your muscles through bodyweight exercises.”

Builds Muscle

Bodyweight exercises are highly effective for resistance training and essential for building and maintaining muscle mass. Movements like squats, push-ups, and lunges all use weight and resistance from the body to strengthen and tone muscles.

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Functional Workouts

Because bodyweight exercises engage multiple muscle groups at once, they are often called “functional” exercises. These exercises work on body strength as a whole, allowing you to lift, bend, balance, and move more easily overall.

Easily Adaptable

Whether you’re a beginner or a seasoned fitness enthusiast, bodyweight exercises can be modified to fit your level. For instance, if push-ups are too challenging, you can change and do them on your knees instead. Also, if you find regular bodyweight squats too difficult or have knee problems, you can modify and do a shallow squat. These are easier and take a lot of pressure off your knees.

Strength-Focused Bodyweight Exercises

Here are some strength training bodyweight exercises to include in your travel routine. Aim for at least three sets of 8–12 reps if you’re trying to build muscle.

Squats

Muscles Worked: Quads, Hamstrings, Glutes

1. Stand with feet shoulder-width apart.
2. Bend your knees and lower your body as if sitting in a chair, keeping your chest up.
3. Push through your heels to stand (don’t let your knees cave in as you come up).

Lunges

Muscles Worked: Glutes, Hamstrings, Calves, Quads

1. Stand with feet together.
2. Step one foot forward, lowering your back knee toward the ground.
3. Push back up with your body weight on your front heel. 
4. Switch legs and repeat (or you can do one side at a time and then switch legs).

Mountain Climbers

Muscles Worked: Shoulders, Arms, Core, Glutes, Quads, Calves, Chest

1. Start in a plank position.
2. Bring one knee toward your chest, then quickly switch legs.
3. Alternate legs in a running motion.

Push-Ups

Muscles Worked: Chest, Shoulders, Triceps, Core

1. Start in a plank with your hands directly aligned under your shoulders.
2. Lower yourself until your chest nearly touches the floor, then push back up.
3. Modifications: If you can’t do a regular push-up, adjust to do a knee push-up.

Dumbbell Row (Use luggage as your dumbbell) 

Muscles Worked: Shoulders, Back

1. Place both the left knee and hand on a surface (approximately bench height) for support.
2. Stand with feet shoulder-width apart and bend over until your back is almost parallel to the floor
3. With your luggage in the non-supporting hand, starting with the arm extended, pull your elbow back to mimic rowing.
4. Squeeze your shoulder blades together as you pull.
5. Do one set and then do the same on the other side, switching arms and feet. 

Tricep Dips

Muscles Worked: Arms, Shoulders, Chest, Back

1. Sit on a stable surface, hands placed on either side of your glutes and your palm resting on the surface.
2. With legs straight in front of you, lower your body by bending the elbows until your arms are parallel to the floor.
3. Then, push back up, only using your arms to lift yourself, and repeat.

Glute Bridge

Muscles Worked: Hamstrings, Glutes, Calves

1. Lie on your back with your knees bent (make sure your lower back is pressed into the floor)
2. Lift the hips up by pressing through your heels until your body forms a straight line from shoulders to knees.
3. Squeeze the glutes and slowly lower back down. Repeat.

Here are a few other strength-training exercises Lepcio suggests you can do using body weight:

• Cat-cow
• Bird Dog
• Plank
• Wall Sit
• Wood Choppers

Helpful Tips to Maintain a Strength-Focused Workout Routine While Traveling

Bring Workout Gear

While you may not need to bring dumbbells and other heavy equipment, you’ll want to pack a few pairs of workout clothing and some comfortable shoes to make exercising easier. Having the right gear on hand can make all the difference in staying active and feeling comfortable in your workouts.

Warm Up and Cool Down Before Working Out

Even if you’re short on time, you should never skip your warm-up or cool-down. These few minutes (often overlooked) are vital for a healthy heart rate and blood pressure, relieving muscle soreness and preventing injury. Try simple moves like arm circles, light jogging in place, and dynamic stretches to benefit you during your workout and after.

Stay Hydrated and Eat Balanced Meals

Indulging is often part of vacations (especially during the holiday season), and you should enjoy it without guilt. However, it’s also important to maintain a balance. Overloading on sugar or salt can leave you feeling sluggish and less motivated to exercise. Maintaining your protein intake, for example, can help keep you satiated, prevent mindless snacking, and benefit your workouts. HUM’s Core Strength Protein Powder is a perfect (and convenient) option for those busy and on the go. The pea, hemp, and pumpkin seed protein blend provides 20 grams of plant protein per serving. The best part is that it’s also easily digestible and non-bloating, so even if you eat heavy foods, Core Strength won’t contribute to the bloating like some other proteins can.

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The Takeaway: Enjoy Your Vacation

Remember that it’s okay to shorten your workout. Working out while traveling is about staying on track, but don’t make yourself feel guilty if you can’t stick to the exact schedule at home. These strength training exercises are designed to do more in less time, giving you more time to spend with loved ones.

Incorporating travel-friendly strength-training workouts into your routine allows you to maintain your fitness goals without missing a beat, even when you’re on the move. By choosing adaptable, effective exercises that don’t require any equipment, you can stay consistent with your strength training, no matter where you’re going. Keep your workouts stress-free by focusing on balance and consistency over perfection—and remember to fuel your body with the nutrients it needs to support your workout. Be prepared and pack our Core Strength Protein Powder so you always have a high-protein option with you while traveling. So, enjoy your vacation, holiday season, or any other excuse to travel and enjoy the journey while prioritizing your fitness.

The post Maintain Your Fitness Goals With Strength-Focused Workouts Perfect For Holiday Travel appeared first on HUM Nutrition Blog.

Ahead, experts tell us how and why it works. Plus: their must-know walking for weight loss tips and tricks.

5 Benefits of Walking for Weight Loss

While you might be led to believe that you need to huff, puff, and sweat buckets to get an effective workout to lose weight, this is actually far from the truth.

According to Kaitlyn Comeau, RD, PN1-SSR, a registered dietitian and group fitness instructor in Nova Scotia, Canada, walking might be the most underrated fitness modality out there. “Walking can be an effective way to lose weight, especially when done consistently and combined with a balanced diet,” she explains. “It’s another tool in the weight loss toolbox—and one that’s low impact, making it a great choice for many.”

1. Walking Burns Calories

To lose weight, you need to create a calorie deficit. Walking, whether at a leisurely or rapid pace, can help you get the job done. “The number of calories burned depends on various factors, including walking speed, duration, and body weight,” she explains. “Generally speaking, an adult could burn 100 to 200 calories with a 30-minute brisk walk.” (Not a bad deal for spurts that many of us already get during our work commutes, while shopping, or stepping out for lunch.)

2. Walking Positively Affects Glucose Levels

“Regular walking helps improve insulin sensitivity, making it easier for the body to manage blood sugar levels,” Comeau continues. “This is crucial for preventing energy crashes and managing hunger.”

P.S. Healthy glucose levels are important for weight management and overall health alike. If you’re looking for some extra help on the blood sugar front, check out HUM’s Best of Berberine. Berberine (which has been likened to ‘nature’s Ozempic’) supports healthy glucose and cholesterol levels, as well as promotes a healthy gut microbiome.

3. Walking Supports Hormonal Balance

Getting your steps in can also keep a variety of hormones in check that can support your weight loss journey. “Walking reduces levels of the stress hormone cortisol, which can decrease cravings for high-calorie, comfort foods,” says Comeau. In addition, she says that walking can decrease hunger hormones and increase satiety hormones (aka ghrelin and leptin, respectively).

4. Walking Boosts Bone and Muscle Health

“Walking is also a weight-bearing activity, which means it boosts your bone and muscle health, which is crucial for women,” says Brigitte Zeitlin, MPH, RD, CDN, founder of BZ Nutrition. In terms of weight loss, she adds that more muscle means a greater calorie burn—no matter if you’re at rest, walking, or going about your daily life.

5. Walking Boosts Mental Health and Overall Well-Being

Walking won’t only help you drop pounds. It can also help you gain more feel-good hormones and better sleep, says Zeitlin. “In turn, this helps us to better manage food cravings, overeating, and emotional eating: things that usually put weight on us,” she shares. (Extra benefits of walking in the form of vitamin D and fresh air go to those who walk outdoors vs. on the treadmill, but you really can’t go wrong either way.)

Walking also promotes healthy aging and flexibility. In short, it’s a form of movement you’ll want to prioritize over the years, even after you’ve achieved your goal weight.

How to Walk Your Way to Weight Loss

“For those looking to rely on walking as a primary form of cardio for weight loss, consistency and progression are key,” says Comeau. Here are the experts’ top tips and tricks.

Put in the Time

Comeau suggests aiming for at least 150 to 300 minutes of moderate-intensity walking per week (i.e., 30 to 60 minutes per day) over at least 5 days. “For more significant weight loss, extending your walks up to 90 minutes daily can be beneficial,” she explains.

Zeitlin adds that you can break these into intervals that work for you on a given day—say, by extending your morning commute on some days or doing a few extra laps around the block after dinner on others.

“Find a routine that fits into your lifestyle,” Comeau advises. “My personal favorites are first thing in the morning to start my day with sunlight, and short walks after meals.” Bonus: The former helps regulate your circadian rhythm (for daytime energy, better sleep come nighttime, and more balanced hormones) while the latter aids digestion and blood sugar alike.

Keep Tabs on Your Pace

It can be helpful to track your walking for weight loss journey via minutes/hours and step count (the latter of which Zeitlin cites as at least 8,000 steps to boost overall health). However, you may want to eventually pick up the pace to accelerate your cardiovascular output and calorie burn even further.

“Start at a comfortable pace and gradually increase your speed to a brisk walk (3.5 to 4 mph),” Comeau advises. At this rate, your breathing should be noticeable but you should still be able to comfortably hold a conversation. “If you’re looking for more intensity, add short bursts of fast walking intervals where you walk at a near-jogging pace for 1 to 2 minutes, followed by a slower recovery pace for 3 to 4 minutes,” she continues. (FWIW, when I do my own hot girl walks on the treadmill, this kind of interval work helps my endurance so I don’t tap out too early.)

Go Hiking or Add an Incline

When it comes to walking, hikes and inclines make my heart sing in more ways than one. Personally, I love the extra challenge and knowing that it’ll yield me even better results—including but not limited to greater calorie burn—in a shorter time than walking on flat earth alone.

“Walking on varied terrain, such as trails or sand, engages more muscles and increases intensity,” she adds.

Crunch Some Numbers

If you skew a bit type A and love precision (just me?), Zeitlin says you can do a bit of mental math to determine just how much you need to walk to lose weight. She reminds us that the average person builds about 100 calories per mile and that a pound is 3,500 calories. Basically, this means that the average person needs to walk 35 miles to burn off one pound, so you may want to aim to walk 35 miles weekly to shed a pound per week.

“Again, you may burn a bit less or a bit more than 100 calories per mile depending on your current weight,” she shares. Still, this ballpark figure can help lead the way to keep your goals in check and your weight loss journey on track.

Stay Consistent

Again, consistency is crucial to achieve pretty much any goal. “While some people may see initial results within 2 to 4 weeks, sustained weight loss and fitness improvements typically take 8 to 12 weeks,” Comeau explains. However, these timelines hinge upon your walking regularity and effort—not to mention your diet, health status, and other crucial factors.

Pair Walking and Strength Training

While walking is a great idea no matter if you want to lose weight or maintain good health, so too is strength training. 

“Adding strength training 2 to 3 times a week helps build lean muscle mass, which increases your resting metabolic rate,” Comeau shares. Again, this means that you’ll burn more calories even when you’re not exercising. Amazing, amirite? “Strength training also helps preserve muscle during weight loss, ensuring that most of the weight lost comes from fat rather than muscle,” she continues.

The Takeaway

Walking for weight loss can be a powerful and effective way to lose weight—not to mention safe and easy to integrate into even the busiest schedules. Still, your best bet is to tweak other parts of your routine at the same time.

“While walking is a great starting point for weight loss, combining it with strength training and a balanced diet is crucial for long-term success and will give you a bigger bang for your buck,” Comeau explains. “That said, no amount of exercise can outdo a poor diet.”

With that in mind, both Comeau and Zeitlin advise:

• Prioritizing protein at each and every meal to promote satiety, weight management, and muscle repair
• Staying hydrated (not only because thirst can be mistaken for hunger)
• Being mindful of portion control and hunger cues (essentially eating smarter, and not necessarily more, to curb increased hunger from exercising)

Zeitlin also emphasizes proper fueling before and after your walks. “Fuel for it the way you fuel any workout, drink plenty of water, and snack and hydrate within 30 minutes post-walk,” she advises. “A great post-walk snack would be protein and fruit (e.g., a cheese stick and grapes or an apple with nut butter).”

Last but not least, the dietitians highlight the importance of sleeping well. Doing so won’t only keep cravings at bay but also boost your mood and energy—and thus your motivation to walk your way to weight loss and better health.

The post Is It Actually Possible to Walk Your Way to Weight Loss? appeared first on HUM Nutrition Blog.

From improving exercise endurance to enhancing cognitive function, creatine offers a multitude of benefits designed to fit the unique needs of any woman. For women looking to improve their fitness abilities, this article dives into the science behind the supplement’s benefits, optimal dosage, potential side effects, and the most effective form.

What is Creatine and What Does It Do?

Creatine is a naturally occurring compound found primarily in muscle cells, where it plays a crucial role in energy production during high-intensity activities. The compound is found in foods like red meat and seafood and also naturally in the human body, made by the liver, pancreas, and kidney, which transfer phosphate from adenosine triphosphate (ATP). 

“Creatine is crucial for regenerating ATP,” states Top Nutrition Coaching Dietitian Kat Garcia Benson. “Creatine helps make ATP (adenosine triphosphate), which lets muscles keep performing at high intensity for longer and enhances overall performance. This is why it’s used mainly for weight lifting and sprinting – for boosting strength and power in short bursts.” Essentially, creatine serves as a rapid energy reserve, enabling greater power output and delaying fatigue during strenuous exercise.

Benefits of Creatine For Women

Improves Exercise Endurance

One of the primary benefits of creatine supplementation is its scientifically proven ability to enhance exercise endurance, particularly during high-intensity, short-duration activities (i.e., HIIT). Extensive research suggests that creatine supplementation can lead to significant improvements in overall performance, including maximal strength, intensity, and time to exhaustion during high-intensity endurance activities due to increased anaerobic work capacity. Benson adds, “Some research suggests it may also help increase muscle recovery and muscle glycogen stores (glucogen resynthesis) when taken with carbohydrates. For endurance athletes, increased glycogen stores can mean longer lasting energy during extended workouts.”

Increases Strength and Muscle Growth

Despite common misconceptions, creatine is intended for more than just male athletes looking to bulk up. Women can also benefit from its muscle-building properties. Creatine increases the body’s phosphocreatine storage, which then helps the body produce more ATP during intense, repetitive exercises. These rounds of energy only last approximately five to eight seconds; therefore, the body then has to create more ATP for continuous energy. Creatine is a favorable supplement for women looking to sculpt their physiques, improve athletic performance, or increase functional strength.

Improves Mood and Cognition

Beyond its physical performance benefits, creatine has shown evidence of positive effects on mood and cognitive function. ATP is the primary energy source for your cells (including those in your brain). Increasing ATP with creatine supplementation can enhance cognitive performance, reduce metabolic stress, and improve memory (especially in aging adults). A 2020 study of female mice with Alzheimer’s were given creatine over the course of nine weeks and, as a result, showed decreased escape latency associated with increased spatial learning. (The male mice showed no benefits.)

Creatine is also said to potentially produce antidepressant effects by modulating neurotransmitter systems in our mood regulators, such as the serotonin and dopamine pathways. By communicating information through neurotransmitter function, creatine may help alleviate these symptoms.

Improves Post-Workout Recovery

Effective recovery is key for maximizing the benefits of a workout while minimizing the risk of injury, especially for women balancing fitness routines with other responsibilities. Creatine can rapidly regenerate ATP for quicker recovery times, reduced muscle soreness, and enhanced muscle repair following intense training sessions. It can also help your body promote glycogen resynthesis to replenish lost muscle glycogen. Once the muscle glycogen breaks down into glucose, it can then be created into ATP for new energy.

In conjunction with creatine supplementation, HUM’s Über Energy may positively impact athletic performance and recovery through adrenal function supplements. Adrenal support is essential for high-intensity workouts, as adrenal fatigue can come from stress, such as exercise or ‘over-training the body.’ Vitamin B5 supports energy production by aiding ATP regeneration, while ashwagandha has been seen to significantly increase muscle mass and strength. It also benefits post-workout recovery, with B6 focusing on muscle repair and Siberian Ginseng reducing fatigue and lactate buildup. 

Dosage and Best Time to Take Creatine

Determining the optimal dosage and timing for creatine supplementation is essential for maximizing its benefits while minimizing potential side effects. According to Benson, “The standard dosage of creatine is about 2-5 grams per day. For new users, the “loading phase” is roughly 20 grams per day (divided into 4 doses) for 5-7 days to quickly increase muscle creatine levels, followed by a “maintenance phase” of 2-5 grams per day. Most people notice results in roughly 1-2 weeks, however full benefits usually show in 4-6 weeks.” 

As for timing, there is no consensus on the ideal time to take creatine. “Some research suggests greater absorption and use when creatine is taken after training, however benefits can still be seen if taken before training or at other times in the day,” Benson adds.

Whatever you choose, taking your creatine consistently each day (regardless of timing) is more important for maintaining elevated creatine levels in the muscles over time. Ultimately, the goal is to find a routine that works best for you and your schedule.

Side Effects/Risks of Creatine For Women

While creatine is generally considered safe for most individuals when taken within recommended doses, it’s essential to be aware of potential side effects and risks, particularly with prolonged or high-dose supplementation. Common side effects may include:

• Gastrointestinal discomfort
• Bloating/Water retention (temporary)
• Muscle cramps
• Dizziness
• Dehydration
• High blood pressure
• Liver or Kidney damage

Concerns have also been raised regarding potential kidney and liver damage associated with creatine use, particularly in individuals with pre-existing renal conditions. However, when used responsibly, extensive research hasn’t shown a definitive link between creatine supplementation and adverse effects on kidney or liver function in healthy individuals. Regardless, consulting with a healthcare professional before starting any new supplement is crucial, especially for those with underlying health concerns.

Which Form of Creatine is Most Effective?

Various forms of creatine supplements are available on the market, each claiming unique benefits in terms of absorption, solubility, and effectiveness. Among the most widely studied forms are creatine monohydrate, creatine hydrochloride, and buffered creatine.

Benson, along with extensive science-backed research, agrees that creatine monohydrate remains the gold standard. It also remains cost-effective and proves efficacy in enhancing performance and muscle growth. Its high solubility and bioavailability make it an excellent choice for most individuals, including women looking to grow lean muscle and increase endurance during workouts.

The Creatine Takeaway…

Creatine holds immense potential as a safe and effective supplement for improving women’s health and fitness goals. From promoting the opportunity to grow in exercise performance and muscle growth to enhancing cognitive function and post-workout recovery, creatine offers a multifaceted approach to achieving optimal wellness. By understanding its mechanisms of action, dosing protocols, and potential risks, you can use creatine to unlock your full potential in the gym and beyond.

The post All About Creatine For Women appeared first on HUM Nutrition Blog.

One of the key benefits of cycle-syncing workouts is that it’s a way to match your energy levels and exercise choices. But, it’s also a way to feel more aligned with your body in general. “Playing with cycle syncing can also encourage a variety of movements across a cycle, allowing you to both challenge your body and let it recover to come back stronger,” says Angie Marie, a fertility awareness educator, doula, and author of The Cycle Syncing Handbook. “It also teaches you to give yourself grace when you don’t perform the same way every day,” she adds.

Up ahead, we dive into the phases of menstrual cycle, how they impact your energy, and the benefits of cycle-syncing workouts. We also learn more about the best exercises for the four stages of menstrual cycle, plus some tips on how to start cycle syncing. 

Phases of Menstrual Cycle and How They Impact Your Energy 

There’s a lot going on behind the scenes of your menstrual cycle, especially regarding hormones. Because of this, the menstrual cycle can significantly impact energy levels (yes, this means there’s a reason why you might feel more motivated to do that HIIT workout one week but not the other). By learning more about the phases of menstrual cycle and how your energy changes during your menstrual, follicular, ovulation, and luteal phase, you can maximize your workout routines and select exercises that feel like more of a match for your body at different points throughout the month.  

Menstrual

“The most visually obvious phase of the cycle is the menstrual phase, when you’re on your period,” says Marie. If the egg that is released during ovulation is not fertilized and pregnancy does not occur, the body experiences a drop in progesterone, which signals the uterus to shed its lining. “For many menstruators, the first date or two of a period can feel tiring due to the sharp decline in estrogen and progesterone levels as well as a possible loss of nutrients,” Marie notes. 

Follicular

The follicular phase is the time between your period and leading up to ovulation when your ovarian follicles grow, says Marie. Estrogen rises during the follicular phase and then drops after ovulation. “After your period ends, you might start to feel gradually more energetic, with energy peaking around ovulation,” Marie notes. 

Ovulation

Ovulation is the phase of your cycle when the egg releases from an ovary and, according to Marie, the main event of the menstrual cycle. “Without ovulation beforehand, you wouldn’t get a true period,” she explains. Considering evolutionary biology, the ovulation phase is when Mother Nature wants you to be out and about, looking for a mate. Because of this, Marie says that energy levels are increased during this phase. “You might feel more motivated, confident, and enthusiastic about workouts or life in general,” she explains. 

Luteal

“The time after ovulation and leading up to your next period is called the luteal phase,” says Marie. During this time, the corpus luteum organ (which, according to the Cleveland Clinic, is a “temporary collection of cells that forms on your ovary each menstrual cycle” and is responsible for preparing the uterus for pregnancy) forms and produces progesterone. From an energy standpoint, your metabolism and hormone levels cyclically change during the luteal phase, so it’s common to experience a decline in energy, says Marie. “Caloric needs increase in the luteal phase, so menstruators who don’t fuel enough may feel even more tired than usual,” she adds.

Cycle Syncing Workouts 

If you want to work within the natural ebb and flow of energy levels, syncing your workouts to the phases of your menstrual cycle can help. Here’s what you need to know about how to cycle sync workouts. 

Menstrual 

According to Marie, symptom management is key in the menstrual phase. “Biologically, it is still possible for menstruators to hit their personal bests while on their period,” she explains. “There is no biological reason to rest, unless your symptoms are begging you to,” she adds. With this in mind, it’s common for menstruating individuals to experience uncomfortable and sometimes even painful cramps or other symptoms that might get in the way of their usual workouts. Additionally, the drop in energy levels during the first couple of days of menstruation can also make it harder to stay motivated through tough workouts. 

Since energy is low, Kate Baldasare, a NASM-certified personal trainer, pre and postnatal certified trainer, and a corrective exercise specialist, says to listen to your body and consider walking, yoga, or stretching during this phase. “Movement typically does help with cramping and can help you to feel restored,” she adds. If you don’t feel depleted while on your period, Marie says you can exercise as usual, but it’s worth considering the mental effects of this phase. “Many menstruators feel more introspective, inward-focused, and quiet during this time,” she explains. If this speaks to you, she recommends using this phase as an opportunity for incorporating mental stillness in your workout regimen, like going on a long, slow run in nature, adding breathwork at the end of your workout, or even trying a walking meditation. Finding a place to exercise near water or another peaceful setting can also elevate this phase of your cycle. 

Follicular

The follicular phase is one of the most high-energy periods in your cycle. And, as your estrogen starts to rise, Marie says your energy, motivation, and confidence increase along with it. “This could be a great time to try something new as it pertains to fitness, like that class you’ve had your eye on, a new sports club, dancing, or a new hiking loop,” she notes. According to Baldasare, this is the best time to add strength training and light cardio back into your routine, too. 

Timing can also play a role when exercising during this phase. “Many menstruators feel happy timing their exercise for midday in their follicular phase, due to rising estrogen,” Marie notes. 

Ovulation

“Thanks to a spike in testosterone, your exercise performance will ideally peak during ovulation, so now is the time for high-intensity interval training, heavier weight lifting, or a sweaty dance cardio workout,” says Baldasare. During this phase, some also experience peak competitiveness and a more “daredevil attitude,” says Marie, making it a great time to push for a personal record. 

During the ovulation period, many are attracted to more social settings and groups of people, so Marie says to consider switching up your routine to run with a pack or sign up for a group fitness class if that isn’t already part of your routine. And, timing-wise, she recommends exercising in the morning “since your motivation is high and you have energy to burn.”

Luteal

As the body enters the luteal phase, you might notice a dip in energy — though it won’t be as low as during the menstrual phase. “Keep up your strength training if you can and start to back low-impact exercises like Pilates or yoga back in to prepare for the menstrual phase,” Baldasare recommends. The luteal phase is also an ideal time for tending to anything you typically neglect, says Marie. This can include focusing on injury recovery, deep stretches, or those smaller muscle groups you forget about. When in the luteal phase, you might also experience a pull to turn back inward, so it’s common to exercise solo vs. in a group setting. 

This phase is unique in that you start the phase with energy levels similar to the ovulation phase, but as the days go on, Marie says you might feel lower energy levels and can even start to experience PMS symptoms. Because of this, she says it’s best to listen to your body about when to workout and when to rest—you might start the phase with morning exercise and end it with an easeful evening sweat sesh. 

Tips for Cycle Syncing Workouts

To improve your cycle syncing experience and support your body’s energy levels throughout the month, here are some tips for cycle syncing workouts from Marie and Baldasare. 

Identify the Phases of Your Cycle

To start cycle-syncing workouts, you first need to identify your phases. “You can start to count your days to reach the four phases based on the first start date of your period and even try an at-home ovulation kit to see if you are on track,” says Baldasare. Once you identify the average range of your cycle, Baldasare recommends starting a cycle-syncing workout regimen during the menstrual phase. “You can start there with aligning your workouts throughout the next month and start the routine again when your period starts,” she notes. 

Listen To Your Body

Intuition plays a role in the menstrual cycle in general. So, to honor that, it’s important to listen to your body (whether you cycle sync workouts or not). While Baldasare says there is nothing unsafe or dangerous about any type of workout regarding the phases of menstrual cycle, it’s still important to listen to your body and consider your physical and mental energy. “There’s no need to push yourself on a higher energy day if you feel like you need to rest,” she notes. 

Fuel Your Body During Ovulation

During the ovulation phase, energy levels are heightened, and you might enjoy more intense workout sessions — but don’t forget to eat and refuel to support these workouts. “It’s easy to forget your needs when everything is so exciting,” Marie notes. 

Eat Protein Post-Exercise During the Luteal Phase

The luteal phase is progesterone-dominate and, according to Marie, this hormone is catabolic by nature (meaning, it breaks down muscle). “That might mean that you need to prioritize getting in enough protein post-exercise quickly during the luteal phase,” she explains. The metabolism also increases during the luteal phase (which is why you feel hungrier before your period). Because of this, Marie says you need more calories in general during the luteal phase and recommends increasing calories, protein, and rest to feel optimal.

Supplement When Needed

If you experience menstrual cramping, Marie says to make sure you get enough magnesium, zinc, and HUM’s omega-3 fatty acids the week before your period. Consider supplementing as well as eating foods that are rich in these nutrients to support your body in its cycle as well as your exercise regimen. And, if menstrual headaches are also a concern, Marie says to incorporate foods that are rich in nitric oxide into your diet. 

We suggest incorporating out SOS PMS Gummies to help with PMS symptoms!

While there isn’t anything dangerous about trying a HIIT class during your menstrual phase or slowing down for some gentle yoga during ovulation, cycle syncing can help you feel more in tune with your body’s energy levels and, as a result, can elevate your exercise experience. Doing so can also have a positive impact on your mood, and can even help alleviate some PMS symptoms, too. 

The post Workouts for the 4 Phases of Your Menstrual Cycle appeared first on HUM Nutrition Blog.

While indoor fitness classes can be fun and motivating, workouts just hit different when you’re breathing in the fresh air around you. In fact, the great outdoors might actually be a more conducive environment for movement for a variety of reasons. 

“Outdoor walking provides exposure to sunlight, which is crucial to mental health, regulating circadian rhythm and helps boost vitamin D levels,” says Natasha Caleel, personal trainer, occupational therapist, and owner of Fit Mama Santa Barbara.

On a physical level, outdoor workouts can provide a greater challenge for your muscles, including your heart. For instance, walking up a large hill can feel more intense than walking on a big incline on a treadmill because of the uneven terrain, Caleel says. The mixed terrain also allows you to build strength and improve balance, which are both key to aging well. 

As with any routine, maintaining a workout regimen requires consistency, and over time, indoor workouts can become less exciting. But, by incorporating some outdoor workouts into your schedule, the change of scenery can help you break out of your exercise rut.

“Although indoor walking also provides many benefits, walking on a treadmill can get boring, so people are more likely to quit early. Also, if you are in a dark gym with no natural sunlight, this can affect overall mood and energy levels,” Caleel says.  

Then, there’s the money-saving benefit of exercising outdoors. Parks, trails, side walks — your driveway — are membership-free and easily accessible. Hiking, parkour, and power walking some of the best outdoor workouts, and anyone at any fitness level can do them. Here, we break down these three types of outdoor workouts, their benefits, and how to get started with a routine.

3 Outdoor Workouts

1. Hiking

Whether you’re walking on dirt paths in your neighborhood or venturing off on a mountain trail, hiking has many great mental and physical benefits. You’ll not only test your fitness by increasing your heart rate and engaging your muscles, but you’ll also reap the emotional perks of being in nature. 

“Hiking is a more specific form of outdoor activity but the benefits are the same as general outdoor exercise: stress relieving and mood-boosting” says April Gatlin, an ACE-certified personal trainer and master coach at STRIDE Fitness. “However, there are other benefits to hiking: posterior-chain muscle (muscles in the back of the body) recruitment, joint and muscle stability will be strengthened, and it most definitely is a cardiovascular workout.”

On the mental health front, spending time in nature can help you better manage stress and improve your mood. According to a study in 2019 from Environmental Health and Preventive Medicine, spending time forest bathing had significant positive effects on the mental health of those with depressive tendencies. 

“Hiking with a friend is a great way to catch up while getting a fun workout in and may lead to better interpersonal relationships and connection, which is important for overall wellbeing,” Caleel says.

What you’ll need:

Plan your hikes around good weather. Avoid hiking alone at night and alert family and friends when you plan to hit he trails.

A water bottle of some kind is important for staying hydrated on the trails. Depending on the terrain you’ll be hiking on, you’ll need trail shoes with good traction and ankle support. For example, if you’re doing a more intense hike for longer periods of time, choosing hiking shoes with deep grooves can provide better stability and support when going up or down inclines, Caleel says. At a minimum, a supportive pair of athletic shoes are needed, Gatlin says. 

Make sure you get properly fitted for your hiking boots or trail shoes to help prevent injury. Don’t forget to pack your cell phone, snacks, a travel first aid kit, and a map of the trail. 

How to start:

Start small with a 2-4-mile hike, Gatlin suggests. “Repeat that route or similar routes until endurance is starting to build then start to venture to longer hikes.

2. Parkour

Parkour is a type of outdoor workout, where you’re using reactionary skills and power to move from point A to B in the most efficient way possible, Gatlin says. Running is a form of parkour, but it also often involves some gymnastics movements. 

Just like hiking, parkour strengthens your muscles, specifically firing up your fast-twitch muscle fibers, as you run and jump through the natural obstacles in outdoor terrain.You’ll reap some mental health perks, too: Doing parkour will help you de-stress while giving you an endorphin rush. 

What you’ll need:

There’s not much you’ll need to get started with an outdoor bodyweight workout like parkour. A good pair of training shoes and loose, sweat-absorbing clothing will help keep you comfortable. “When beginning to run, I suggest getting fitted for running shoes at a running specialty store. Once fitted for shoes, dry-wick clothes are the best option to move without the skin rubbing against itself,” Gatlin says.

How to start:

It’s best to join a parkour team and trained coach to get acquainted with the sport. For those who are interested in running, start with small distances, like a jog or short run around your block, Gatlin suggests. You can also partner up with a friend who’s interested in running or parkour to help you stay motivated. Aim to do your parkour and running workouts in good weather, but if you’re expecting to get caught in the rain or snow, make sure you dress appropriately to stay warm and dry. If you’re running at night, wear reflective gear so you stay visible to drivers and bicyclists.

3. Power Walking

Power walking is a sped-up version of regular walking, where you’re pumping your arms and moving at a faster pace to increase your heart rate. Like hiking and parkour, power walking has cardiovascular, joint health, and core-strengthening benefits, Gatlin says.

If you have nervous energy to burn off, power walking in a park or trail can have profound mental health perks. Research shows that people who went on a 90-minute walk through a natural environment had lower levels of rumination. They also reduced neural activity in an area of the brain linked to mental illness risk compared to those who walked in an urban environment. 

What you’ll need:

A pair of comfortable yet supportive walking shoes as well as loose, moisture-wicking clothing, Gatlin says.

How to start :

Start small — like 10 minutes — and gradually increase the distance you’re power walking to build endurance. “As you build up strength and endurance, start walking for longer periods of time or challenging yourself with new terrains. If you try to do too much at once we are far less likely to be consistent and stick with the routine,” Caleel says. You can also join a power walking group or ask a friend to come along your workout for a more enjoyable and engaging experience.

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Overall

it’s always a good idea to plan an outdoor workout whenever you can. Spending time outdoors can help reduce stress and anxiety while strengthening your muscles and endurance. Whether you’re hiking, power walking, running, jogging, or doing other parkour sports, being in nature offers a change of scenery and sets the stage for more enjoyable and distraction-free workouts. The most important thing is to find a workout that you love and can stay consistent with because, ultimately, that’s going to help you reach your goals and see real results.

The post Ditch the Gym? 3 Outdoor Workouts for a Better Mood (and Fatter Wallet) appeared first on HUM Nutrition Blog.

It seems that every day, like clockwork, there’s a new wellness trend taking over TikTok. Admittedly, I’ve never logged onto the app, yet these fads and hacks tend to get on my radar one way or another.

One such trend gaining momentum on the fitness front is the 3-2-8 method. At first glance, it seems solid and compelling enough… especially since two of my own preferred fitness modalities are Pilates and walking. But what do health and fitness pros—and research at large—have to say about it?

What Is the 3-2-8 Method?

Britain-based Pilates and barre instructor Natalie Rose, aka @natalieroseuk, kickstarted the viral fitness trend. The 3-2-8 method consists of three elements, guided by its namesake numbers, that are meant to be completed over the course of a week:

• 3 = 3 days of strength training
• 2 = 2 days of Pilates or barre
• 8 = an average of walking 8,000 steps per day

It’s more of a framework than a detailed list of to-dos. For instance, there’s no specific outline on strength training moves you should do, how heavy any weights should be (though you’re meant to progressively level up both the weights, reps, and/or intensity of the strength training sessions), how long each workout should take, etc.

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Another interesting element of the 3-2-8 barre Pilates method is that the low-impact exercises should be carried out on days when you’re menstruating—as well as on active recovery days. (Of course, you can go ahead and try the 3-2-8 workout plan yourself if you don’t menstruate.)

In one of Rose’s TikTok videos, she suggests that her viral fitness trend will allow you to “stop trying to train against your menstrual cycle and start to train with it.” The purported results of following Rose’s protocol? “Now your period has regulated. Inflammation has reduced & you’ve dropped 10lbs,” the text overlay reads. But does it really check out? More on this soon to come.

Benefits of the 3-2-8 Method

Strength Training

First, let’s start with strength training. You’ll be hard-pressed to find a health or fitness professional who’d advise against incorporating resistance training into your welness regimen.

After all, the benefits of strength training go well beyond getting ripped. Strength training can also help:

• Burn fat
• Rev up calorie burn and boost metabolism
• Support weight management (or weight loss, if complemented by the right dietary protocol)
• Increase bone mass, which is especially important for healthy aging since we lose 1 percent of bone mass annually from age 40 onwards
• Improve cognitive function
• Boost your mood via endorphins
• Promote self-esteem, confidence, and a sense of accomplishment

Simply put, the mind-body benefits of strength training are too good to pass up. If you don’t often engage in workouts that offer resistance from your own body weight or the likes of kettlebells and dumbbells, the 3-2-8 method could bring your fitness regimen (and well-being at large) to the next level.

Pilates and Barre

According to Danielle Burdick English—a certified Pilates and barre instructor who teaches at Speir Pilates and Equinox, both in West Hollywood, California—these two low-impact fitness modalities are highly accessible while still being challenging. “They have something to offer every individual body, with benefits including increased range of motion, strength, flexibility, balance, stability, core strengthening, and improved posture,” she shares.

The 3-2-8 method allows you to choose your own adventure here. You can try out anything from a mat Pilates video, a barre burn class, or a session on a Pilates reformer. Burdick English, who regularly teaches reformer classes, says that the use of the machine “is essentially resistance training designed to target specific muscle groups in an extremely efficient manner.” She adds that it pairs exceptionally well with standard weight-based workouts. “Pilates really fills in the gaps that standard strength training can neglect, which typically only target the larger muscle groups,” she shares.

Burdick English notes that she might be biased given her background, but she wholehearted vouches for integrating barre—and especially Pilates—into your workout regimen. “After teaching Pilates to many different bodies of all abilities over the last 13 years, I can’t deny its effectiveness and truly transformative qualities,” she continues. “Anything you’d hope to do with your physical body, Pilates helps you do it better.”

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8,000 Steps a Day

Walking is one of the simplest and most rewarding ways to move your body. Even brief yet consistent walks are linked to benefits such as:

• Lower health risks associated with a sedentary lifestyle
• More energy and stronger mental health
• Improved sleep quality
• Faster digestion
• Protection against cognitive decline

Again, the 3-2-8 method advocates for logging an average of 8,000 steps per day… but is there truly any magic to this number? While 10,000 steps is an oft-cited daily walking goal, it turns out that you can still reap impressive perks by cutting that number down a bit.

Per a March 2023 study in the Journal of the American Medical Association, adults over the age of 20 who took at least 8,000 steps only one or two days per week showed “substantially lower all-cause and cardiovascular mortality risk.” Cue the mic drop… namely for those who live sedentary lifestyles and/or lack motivation to hit the pavement.

“These results are so important and impactful,” says preventative cardiologist and Bayer Aspirin partner Suzanne Steinbaum, DO, who often “prescribes” gentle movement like walking to her patients. “Walking can be an easy way to improve your health and well-being by reducing stress, increasing vitality, and as found here, preventing heart disease.” To put it into context, this study shows that walking only a couple times a week “can potentially add 10 years to your life,” Dr. Steinbaum continues.

And yes, the 3-2-8 workout plan calls for 8,000 steps each day. This daily quota can only amplify your wellness game even further, says OB-GYN Wendy Goodall McDonald, MD, FACOG, as it calls for “intentionally avoiding a sedentary lifestyle.”

Potential Cons of the 3-2-8 Method

Thus far, it appears as though the 3-2-8 method is a TikTok trend that health pros can truly rally behind. That said, there are a few minor caveats to note:

It Can Lack Adequate Cardio

Despite the positive findings demonstrated by the study above, the CDC recommends that adults get at least 150 minutes of moderate-intensity cardio, or 75 minutes of intense cardio, per week. (They also recommend two days of strength training, so the 3-2-8 workout ticks that box.) That said, it could be worth reaching your 8,000 steps on a challenging hike or via an incline on a treadmill, or doing an additional cardio workout or two per week.

Note: Burdick English mentions that Pilates and barre classes—whether online or IRL—can also have a more intense cardio component to them; so can walking at a vigorous pace.

The Menstrual Health Claims Lack Solid Evidence

Rose’s claim that the 3-2-8 workout will regulate your period doesn’t get the all-clear from Dr. Goodall McDonald. (After all, it hasn’t been studied and measured in a clinical setting.) That said, the OB-GYN doesn’t discount Rose’s method entirely as part of a generally healthy lifestyle. “She’s on the right track, though I’m not sure that her particular exercise recipe needs to be as closely followed,” she shares. “We know that exercise is cumulative, so whether a person exercises 45 minutes three times per week, 2 hours and 15 minutes once per week, or 30 minutes five days per week, the benefits are practically the same.”

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P.S. If you’re seeking a fitness regimen that may help on the hormonal and menstruation front, check out HUM’s guide to cycle syncing exercise. There, you’ll find when it could be best to schedule your weight lifting sessions, Pilates or barre classes, and walks. (These vary by menstrual cycle phases, so it doesn’t precisely align with the 3-2-8 workout plan.)

The Takeaway

All things considered, the 3-2-8 method is definitely one of the better TikTok trends circulating on the fitness front. This rings especially true if you tend to stick to only one fitness modality and could use a new framework to switch things up—and even more so if you’re not highly active to begin with.

“I appreciate cross-training and believe the mix of circuit training with explosive movements and heavier weights three times a week, low-impact strength training twice a week, and walking 8,000 steps absolutely creates a very strong, capable, healthy, and balanced body,” Burdick English shares. “Any movement your body enjoys is of merit. I also love a holistic approach that encourages participants to cross-train across multiple disciplines, as the 3-2-8 method does.”

The post The 3-2-8 Workout Method a Perfect 10? appeared first on HUM Nutrition Blog.

If you’re on TikTok and have ever viewed footage related to health, chances are high that you’ve been served at least one video about the 75 Hard Challenge. As of early March 2023, #75Hard and #75HardChallenge collectively had over 2.4 billion views on TikTok alone.

But if you break one rule on this “mental toughness challenge,” you have to start back at square one. A lot of us pursue certain things in life specifically because they allow us to hit the “easy button” in one way or another… so why are millions of people signing up to spend months going hard?

From keto to Whole30 to juice cleanses, weight loss and diet trends are nothing new. But according to health experts we spoke to, 75 Hard is among the strictest of them all and requires some serious sacrifices.

Ahead, discover the rules of the 75 Hard Challenge and what a dietitian and a trainer really think of the viral trend. Plus: their proposals for a healthier, safer, and more sustainable version of 75 Hard.

What Is the 75 Hard Challenge?

According to Andy Frisella—a YouTuber, podcaster, and entrepreneur—the 75 Hard program he launched in March 2019 is actually not a fitness program. Instead, he bills it as a “TRANSFORMATIVE MENTAL TOUGHNESS PROGRAM.” Frisella promises that this “Ironman for your brain” will “100x” traits like confidence, self-esteem, self-worth, fortitude, and grit.

As for Frisella himself, he’s not a registered dietitian, certified personal trainer, or licensed mental health practitioner, but claims that he’s qualified to lead others through this program after his “20 years of intensive study and real-life experience.” He doesn’t cite any research to back up his motivation behind the 75 Hard rules. Instead, he touts reviews from those who have posted glowing reviews about the program.

75 Hard Challenge Rules

Deemed by Frisella as “critical” daily tasks, the rules of the 75 Hard Challenge include the following, which must be performed daily for all 75 days:

• Follow any nutrition plan and stick to it; no cheat meals and no alcohol.
• Do two 45-minute workouts; at least one needs to be performed outside.
• Drink a gallon of water (128 ounces).
• Read 10 pages of a self-improvement non-fiction book.
• Take a progress picture.

If challengers miss checking any of these boxes on any given day, they must start over at day one.

WHat Experts Want You to Know Before Trying 75 Hard

Some of the basic concepts behind the 75 Hard Challenge are driven by some healthy practices in theory, says Katie Kollath, CPT, personal trainer and co-founder of Barpath Fitness in Golden, Colorado. But there are several potential red flags worth pointing out.

It’s Very Strict

To start, Kollath champions the basic tenets of moving more, increasing water intake, and abstaining from alcohol. “These are generally great strategies for everyone to implement as a habitual part of your day to day routine to improve your health,” she says, “but the strictness of these goals is not sustainable or realistic for the average person.”

The routine aspect can be beneficial for those seeking to make behavior changes, adds Molly Bremer, RD, a registered dietitian and the director of Mosaic Nutrition in Burlington, Vermont. “I think that having a routine with eating enough meals and snacks, engaging in movement, and reading for fun can be helpful,” Bremer says. However, she’s not so fond of how unrelenting the rules are: “General structure and routine with flexibility is helpful, but I would advise against having such strict rules.”

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Its Benchmarks for Success Could Be Problematic

Rather than asking participants to take note of how they feel throughout the two-and-a-half month challenge, or prompting them to track their energy levels or even health biometrics (like blood pressure or cholesterol), 75 Hard focuses on external measures of success. “The emphasis on progress photos and strict adherence to the rules can shift the focus away from internal measures of success and create a preoccupation with appearance and external validation,” Kollath believes.

Our bodies are biologically supposed to fluctuate day to day, Bremer adds—and this is a normal part of being human. Even if the rule were to take photos every week, progress pictures can “easily be manipulated depending on the angle, lighting, time of day, and [your] hydration status,” she notes.

And research backs this up: Both in terms of weight loss and exercise adherence, two separate studies published in the International Journal of Behavioral Nutrition and Physical Activity found that intrinsic motivators—such as having a clear “why” (“I want to lose 10 pounds so it’s easier and more fun to play on the playground with my kids”)—stick to the program and find more success.

It Poses a Risk for Burnout

Since 75 Hard is so rigid (well, aside from the lack of specificity about the specific diet or exercise regimen to follow), “The challenge also poses a huge risk for burnout, which means the people participating will most likely not stick with most or even any of these habits after the 75 days,” Kollath says.

Yes, the diet and exercise categories leave some room for you to choose your own adventure in terms of the exact mode of workout and eating program. “But the bottom line is that even Olympians take rest days from exercise, and diets don’t work,” Bremer says.

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It’s Unlikely to Spur Healthy Weight Loss

Only about 20 percent of those who embark on a specific diet plan are able to maintain any weight loss, according to research in The American Journal of Clinical Nutrition. (And that’s one of the rosier views in the weight-loss research landscape. Some studies have reported that stat to be as low as 5 percent.)

Plus, dieting can be dangerous. A study involving 14- and 15-year-olds published in the journal Pediatrics found that those who had dieted were five times more likely to develop an eating disorder later in life, and if that diet was extremely restrictive, that rate skyrocketed to 18 times more likely than their peers who didn’t diet. 

It’s Not a Long-Term Solution

Overall, “75 Hard is yet another diet trend that has been repackaged and branded as a ‘lifestyle change,’” Bremer says. “I simply have no faith that these rules work as a way to make sustainable changes like being in the ‘best physical shape of your life,’ making ‘huge strides in your career,’ and developing ‘amazing relationships’ like the website suggests.” 

Even if you accomplish any or all of those things, she says, what happens on day 76? 107? 365? There’s no guidance about where to take things from there, Bremer warns. 

Could There Be a “Healthier” 75 Hard Challenge?

While you should always do what feels best for your body and what aligns with your values, time, budget, and overall goals, you could use Frisella’s critical daily tasks as a jumping off point for a DIY wellness reboot.

With that said, we asked Bremer and Kollath to help us rewrite the rules that could make for a healthier, more sustainable version of the 75 Hard Challenge.

Rule 1

• Before: Follow any nutrition plan and stick to it; no cheat meals and no alcohol.
• After: Eat whole foods intuitively most of the time, and enjoy alcohol in moderation.

“Food is more than fuel! Food is culture, joy, connection, expression—so many things! Focusing on our relationship to food is more important than what we are eating,” Bremer says. A severely restrictive routine can not only be isolating, but it might also put you at risk for developing disordered eating patterns.

“If we develop a more positive, flexible, and intuitive relationship with food with gentle nutrition principles, that will be the most impactful long-term solution. Our bodies are smarter than any food rules we can come up with.”

Rule 2

• Before: Do two 45-minute workouts; at least one needs to be performed outside.
• After: Strength train three times per week and aim for 7,000 steps per day.

Joyful movement can exist. We should move our bodies because we value our bodies—not because we hate them, Bremer says. Find a way of moving your body–inside or outside, gently or intensely–that works for you. While Kollath’s strength and step goals are good to aim for in terms of supporting lifelong strength and well-being, listen to your body. If it’s giving you signals that it needs to rest, be sure to honor that.

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Rule 3

• Before: Drink a gallon of water (128 ounces).
• After: Hydrate until your urine is light yellow or clear.

Each individual has different hydration needs based on factors such as age, sex, and activity levels. Drink H2O when you’re thirsty and with meals and snacks, and monitor your urine for a rough guide of how hydrated you are. Adjust accordingly based on your thirst or any specific recommendations you’ve received from your doctor or dietitian. 

Rule 4

• Before: Read 10 pages of a self-improvement non-fiction book.
• After: Read or listen to any book, stream a podcast, journal, meditate, or take 10 minutes for another form of self-care each day.

Your aim is to integrate anything that feels like it’s doing more good for your life. That might sound less directly related to health outcomes than the rest of the items on this list, but the National Institute of Mental Health confirms that even short bouts of regular self-care can help with stress management while lowering risk for several chronic illnesses and increasing energy levels.

Rule 5

• Before: Take a progress picture.
• After: Take mental notes of your energy levels and attitude.

Snapping daily photos or weighing in daily (or even weekly) “often causes more harm than good,” Bremer warns. Instead, consider how you feel as the result of the other four changes and about your overall self-growth regardless of the program.

The Takeaway

The 75 Hard Challenge is a viral trend involving strict rules that are promoted as benefiting mental, physical, and emotional strength. While you’ll likely feel accomplished if you can stick to it for the entire 75 days, chances are you’ll be exhausted and potentially unsure of how to proceed on day 76.

Also note that the challenge wasn’t exactly designed with sustainability in mind, nor is it safe for specific groups of people, Bremer and Kollath caution. Those who are pregnant or breastfeeding—as well as individuals with a history of eating disorders, obsessive compulsive disorder, or chronic health conditions (such as autoimmune disorders or chronic pain)—should steer clear of 75 Hard. If you do choose to opt into the challenge, be sure to consult your medical care team first.

The post Here’s What Experts Really Think of the 75 Hard Challenge appeared first on HUM Nutrition Blog.