Warning: Do Not Mix These Supplements

Even the most common supplements can have surprising interactions with drugs and other supplements. 

“Things that are natural are not necessarily safe,” says David S. Seres, MD, director of medical nutrition and associate professor of medicine at Columbia Medical Center. He explains that much of the reasoning for taking different supplements comes from looking at large populations that consume these substances through diet and seem to have positive health outcomes as a result. However, when a substance is put in supplement form, it’s much more concentrated. 

“Consumers should not be surprised that there is the potential for interactions and toxicity when it comes to supplements,” he says.

Here, a few supplements that can have potentially dangerous interactions with different medications and other herbal supplements.

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How to Be a Happier Person

Some people just ooze happiness: They always seem to be smiling and having fun, and let negative emotions and experiences roll off their backs. But if you think there’s no way you could possibly ever be that way, you’re wrong. Science proves that you do have the power to change your outlook on life. And it isn’t hard, either: Most of the tips that follow are as simple as cracking a smile once in a while (yes, that’s one of the tips). Here’s to a happier you!

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How to Work Out (Safely!) in the Heat

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Here in Alabama, “summertime” usually means temperatures in the 90s (at least) plus a heapin’ helping of humidity. Even if you don’t live in the Deep South, chances are it’s getting pretty toasty outside where you live. But that doesn’t mean you have to give up your outdoor workouts. Try these keep-cool tips from Michele Olson, PhD, professor of exercise science at Auburn University, in Montgomery, Ala.

• Drink up. Guzzle 8 ounces of water at least 30 minutes before you head out, then another 4 ounces every 15 to 20 minutes during your workout.
• Follow the 3 L’s. Clothing-wise, go with lightweight, light-colored, and loose-fitting. And leave the cotton at home (unless you enjoy wearing the equivalent of a heavy wet rag); instead, don togs made with tech fabrics like Coolmax and Dri-Fit—they wick sweat to keep you cooler.
• Protect yourself. It takes time for your skin to absorb sunscreen, so apply it at least 30 minutes pre-workout. (Cloudy? Slather it on anyway—damaging UV rays can still penetrate.) And don’t forget your hat and sunglasses.
• Head for the trees. Route-wise, shady beats sunny every time.
• Ease up. When it’s super-hot, you need to cut your body some slack. Keep to moderate intensity (save those vigorous sprints for the treadmill), trim 10 minutes or so off your workout time, and exercise in the morning (before the earth has absorbed the heat of the day).
• Know when to stop. Taste one of those myriad beads of sweat as they dribble down your face. Super-salty? You’re probably losing too much water and sodium—and that can lead to cramping or dehydration. Head back inside pronto. Ditto if you feel nauseated, weak, or dizzy during your workout.
• Think gym. If both heat and humidity are higher than you’re used to—especially if you’re planning an afternoon workout—then OK, you do need to choose treadmill (or a great DVD) over pavement pounding. Here’s why: The evaporation of your sweat is what keeps you from overheating, and in pea soup–like conditions, that can’t happen. So bite the bullet, hop on the sidewalk to nowhere, and remember: There’s always tomorrow.

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I Tried It: Pole Dancing (as Exercise!)

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 By Carina Storrs

Back when I was a newbie to Groupon and read every offer in my inbox, I sprung for a deal for two introductory pole-dancing classes. (OK, full disclosure: This might not have been a totally random purchase; I’ve been curious about this “sexy exercise” since reading about it earlier this year.)

Determined not to let this one go the way of my bowling Groupon (did my friends and I really plan to waste a full summer weekend afternoon in a dim bowling alley?), I crammed in my two sessions last week at NYPole. By the time I landed my first spin, I knew I’d be signing up for more.

My goal going into the first hour-long class was ambitious. I wanted to feel like I was actually doing something that remotely resembled the stuff I’d seen in pole fitness competitions on TV, or the stuff that might appear if—fingers crossed—a new reality show about pole-dancing suburbanites called House Cats gets picked up by network TV.

Before class, I considered trying on a pair of 7-inch heels or picking up some beeswax-based pole grip (both for sale in the seating area) but decided just to leaf through the latest copy of Pole2Pole magazine for inspiration. The regular 2-inch heels I brought from home would have to do.

Finally we got started, innocently enough. The teacher, Tracy, led us through a good 10 minutes of stretches, plus plank and downward dog poses, until we could no longer ignore the six poles lining the narrow studio. There were 10 of us in class—from stick skinny to heavy, teenaged to middle-aged (and possibly hoping to make it on House Cats season 2). All were beginners like me. We split into two groups, and each tentatively took a pole.

Next page: My crowning moment

Tracy ran us through some basics. My favorite tip was to treat the pole like your dance partner—pull it, push it, use it for resistance.

With that, we learned a routine consisting of a head roll-twirl-grind-drop-spin sequence, all while strutting around our partners. My crowning moment was managing to hang from the pole and spin around it with neither foot touching the ground. The music was groovy and grindy and helped set the mood. Every time it was my group’s turn, I hoped the playlist would land on Eminen.

Fun as all this was, I’ll admit that it did little to raise my heart rate or work up a sweat. That is, until Tracy announced that the finishing move of our routine would be to climb—caterpillar-style—to the top of the pole. My feet started to sweat. I never could climb to the top of the rope in gym class. I could still get up only with boosts from Tracy, but it was exhilarating.

My new goal is to make it to the top solo. I hope I can do it in the next five classes because that is how many I signed up for. Tracy promised after just a few sessions we would all be climbing like Spider-Man.

I can see pole classes joining my exercise schedule, along with ballet, yoga, Zumba, and masala bhangra, especially if all that hanging and climbing keeps making me feel sore in muscles of my shoulders and chest I didn’t know were there. Despite my soreness, when I got inside a subway car to go home, I had the urge to walk up to a pole and take a partner by the hand.

 

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I Tried It: Inner Warrior Workout

By Carina Storrs
If you are wondering what an “Inner Warrior” class is, you are probably not going to get much insight from Google. The hits I got talked about mindfulness and tracking your inner and outer energies. When I showed up for a free trial class last week, I was fully expecting to meditate.

Meditation it is not. The first half of the class we did flow yoga, which sounds breezy and relaxing, but really involves moving between some pretty challenging poses such as the plank and rock star—so much moving, in fact, that our teacher told us to stack our yoga mats at the back of the room out of the way.

At the end of all the flowing, I was ready for some cool-down and breathing exercises. But that was only the warm-up. During the second half of class we faced our “Warrior,” punching and kicking our way through combinations inspired by martial arts styles such as capoeira. We ended with a block and a grunt, not a Namaste.

For the types of people to whom this sort of exercise fusion appeals, it could be great, says Mark Mirabelli, MD, assistant professor of orthopedics and family medicine at the University of Rochester Medical Center, in Rochester, N.Y.

But I’m not sure if I am one of those people. I get my mind around one type of movement per class and have a hard time switching gears—either we are flowing and posing or we are punching and dancing (hey, it works in Zumba!). It’s like those restaurants that cropped up around New York City that had a Chinese menu on one side and Latin on the other. I like to commit to a hemisphere.

If you are reading this and thinking, “But wait, this is for me!” here are five reasons you should disregard  my opinion and get your Inner Warrior on.

It’s hard to find something bad to say about yoga
It is low impact, good for joints, improves flexibility, and strengthens your core—but it is not much in the way of aerobic fitness, says Dr. Mirabelli. Supplementing it with martial arts could boost your heart rate. But Dr. Mirabelli says martial arts probably won’t give you a sustained high heart rate like jogging, swimming, and Zumba do, so you should not make Inner Warrior your only serving of cardio.

Switching styles might keep you interested
“It might be hard for some athletes to make that transition between slow breathing and up-tempo martial arts in one session,” Dr. Mirabelli says. But switching it up like this is “completely OK to do.” If you enjoy mixing some punches in with your downward dogs, it could be a great program. (I took a class at a local Equinox gym. Check your local branch for class schedules.)

I might have spoken too soon about this class not being meditation
It’s not smack-you-in-the-face mindfulness with breathing and focusing, “but it promotes awareness of yourself and your mind,” Dr. Mirabelli says. Flow yoga is a “slow pace that allows you to take time to think,” he adds. So if you think meditation could help reduce your stress, so too could Inner Warrior.

It’s a good fit for pretty much anyone
There are not many groups of people or health conditions for whom an Inner Warrior workout would be inadvisable. Yoga is great in general, although Dr. Mirabelli recommends a slower style than flow yoga for people who have stiffness (such as those with arthritis) or mental problems such as anxiety. The martial arts component can be demanding, so older people should make sure they have good heart-health and don’t have joint injuries before starting.

Martial arts can be a blast
The best move was this kind of sweep-lunge-side kick. I could absolutely use this to defend myself against a band of capoeira ruffians in a Brazilian alleyway while also looking like a backup dancer in You Got Served.

Bottom line: I want to try more of this martial-arts-inspired dance. But next time I’ll take separate classes for my “Inner” and my “Warrior.”

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Calorie-Free Halloween Traditions, Fitness-Inspired Costumes, and the Dirtiest Things You Touch Going to Work

• Skip the treats this year—or at least try—and instead enjoy these fun, calorie-free Halloween traditions. [dailySpark]

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• And if you need a last-minute costume, look no further: These fitness-inspired getups are creative, fun, and unique. [Vital Juice]

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• Even before you get to work, where germs from coworkers lurk on desktops and doorknobs, you encounter some pretty germy things. Find out which are the dirtiest. [Fox News]

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• Now that the temperature is dropping, it may be time for you to move that workout back indoors. Make it an easy—and injury-free—transition with these helpful tips. [HuffPost]

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• Between your gym membership and your pricey (but fashion-forward!) workout gear, staying fit can feel like it's taking a toll on your wallet. Here are six ways to save. [FitSugar]

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• Veggies already pack a hefty nutritional punch. Do we really need "super broccoli"? [TIME Healthland]

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• A coroner announced this week that Amy Winehouse’s July death was the result of alcohol poisoning. [People]

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• Studies say that upping the intensity of your exercise will give you much more bang for your buck, but how exactly do you know what counts? Here's how to measure exercise intensity. [Greatist]

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Intense Cardio For Those Who Hate the Treadmill

By Leta Shy, FitSugar

 

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I’m a fan of the treadmill, but I have many otherwise-fitness-loving friends who’d rather do almost anything else than a 30-minute gym run. If you’re the same, here are other ways to reap the same calorie-burning benefits without a seemingly boring run.

Try a different machine
Think your cardio only comes from the treadmill? Think again. Raise your heart rate with another machine at the gym. Try a spinning class to burn major calories, check out the row machine for an all-body workout, or go full-force on the elliptical. Each of these will burn major calories while being less hard on your legs and knees.

Intervals
Many people say they hate the treadmill because it’s boring and don’t think that they can run for a long time. High-intensity intervals help in both these cases. And you don’t have to stick to the treadmill. Bundle up with your favorite cold-weather running gear and hit the trails, and alternate your vigorous runs with jogging.

Supersets
Out of time? Kill two fat-blasting birds with one stone by supersetting your strength training workouts. Doing each exercise set in quick succession keeps your heart rate up, meaning you’re getting your cardio while also building muscle.  More from FitSugar: 

Jumping rope
There’s a lot to love about jumping for fitness. Jumping rope requires little room and just a small investment, but it’s got a big calorie-burning payoff: Just 10 minutes of jumping rope (at a quick pace) can burn 132 calories. And it’s travel-friendly, so you can fit in a sweat session even if there’s no treadmill in sight.

Dance class
There’s a reason why there was never a treadmill craze as big as the Zumba trend that swept the world. Going to a dance class can make fitness fun—so fun that you look forward to your workout instead of dreading it. And since some classes, like Zumba, are easy for beginners to enjoy and can burn about 500 calories in just one session, they be an optimal choice for those who hate to run.

 

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Cut Workout Time in Half With The Tabata Method

Sounds like an unrealistic promise, right? But itâ€s not—and Iâ€ve got the American College of Sports Medicine to back me up. They recommend either doing 20 minutes of intense exercise 3 times per week, or 30 minutes of moderate exercise most days of the week (with “most” typically translated as 5). So 60 minutes versus 150 minutes—which actually means youâ€re cutting your workout time more than in half.

Hereâ€s my suggestion for maxing out that 20 minutes while making your sweat session fly by: Tabata training, in which you exercise super-intensely for 20 seconds, rest for 10 seconds, then repeat.

The method was named for Japanese scientist Izumi Tabata, who conducted a small but ground-breaking study in which some participants were asked to alternate 20 seconds of all-out cycling with 10 seconds of rest for a total of 4 minutes; they did 7 to 8 sets of that, then repeated the process 5 times a week for 6 weeks. Here’s the cool part: Those folks boosted their fitness way more than did others who pedaled at a moderate pace for a solid hour 5 times a week for 6 weeks. You read that right: those who worked out half as long got better results, all thanks to intensity.

I discovered Tabata last summer while reviewing a terrific DVD called Breathless Body from Amy Dixon, a L.A.-based trainer and exercise physiologist. Dixon’s workout is based on the Tabata method (and has become one of my favorite workout DVDs). Then last week, I came across an excellent new indoor cycling DVD called Short & Sweet (the name is lightweight, but the workouts are not), which includes a 20-minute Tabata session among its 3 workouts.

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You donâ€t even need a DVD. You can do Tabata while running, cycling, skating, swimming—virtually any cardio activity that allows you to work intensely. Simply go all out for 20 seconds, then rest for 10 seconds (youâ€ll want a programmable interval watch or timer). Do that 8 times, rest for a couple of minutes, then do it again; repeat the whole thing 4 more times and youâ€re done.

Hereâ€s the thing, though: Going “all out” doesnâ€t mean just working harder than usual. “It needs to be a drain-the-tank effort,” says Dixon. “On a scale of 1 to 10, it has to be a 10.” Youâ€ve got to put everything you have into it, working so hard that you can barely make it through the 20 seconds. And no, you wonâ€t feel fully recovered after the 10 seconds of rest (if you do, you werenâ€t working hard enough). And yes, youâ€ll probably grunt and curse your way through virtually every 20-second block, especially those toward the end (as I do). But time will move faster than it ever has during a workout, and before you know it, youâ€ll be done. And youâ€ll feel like youâ€ve accomplished something amazing. Which you have.

Allow Dixon to summarize: “Tabata training will make you more fit in less time.” Amen, sister.

 

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Gear Guide: Dancing With the Stars DVD

I love to dance, though I rarely get to do it. This is likely why, even though I have rhythm, it can take me a while to catch on to the steps. So when the newest Dancing with the Stars (DWTS) DVD, Cardio Dance for Weight Loss, came across my desk proclaiming “Perfect for beginners! No partner needed!” I couldn’t wait to get home, pull the rug back in the den, and bust a move.

The DVD offers samba, salsa, and swing routines, led by two long-time DWTS instructors: Kym Johnson (she partnered with singer Donny Osmond and football player Hines Ward to take first-place finishes in seasons 9 and 12, respectively) and Mark Ballas (who helped Olympians Kristi Yamaguchi and Shawn Johnson bring home the coveted mirror ball in seasons 6 and 8).

First, the good part: These routines will make you sweat, even if you don’t get the steps quite right. You’re constantly in motion, so your heart rate gets up and stays there. And it’s fun…some of the time.

Why just “some of the time” you might ask? For each style, Kym and/or Mark teach three multi-step combinations in just 15 minutes, and I found myself wishing again and again that they hadn’t tried to cram so much into just a short period. You’re given very little time to learn a step before moving on to the next one—not a good set-up for beginners, and something that caused me to mutter “slow down!” to the TV in frustration every couple of minutes. Seriously, cutting the number of steps in half would’ve been a game changer for me.

What’s more, there’s limited specific instruction, and both coaches assume you know terms like “kick ball change,” “locking,” and “pas de bourree.” I don’t. Granted, the warm-up cleverly doubles as an intro to a few of the basic steps for each dance style, but those basics only get you so far.

Don’t get me wrong: The routines are fun and lively, and I can totally see how a more experienced dancer would enjoy the heck out of this DVD. As for me, I’ll be on the lookout for a more beginner-friendly dance forum. Maybe a return to Zumba is in order….

Product: Dancing with the Stars: Cardio Dance for Weight Loss
Category: DVD
Pros: The lively routines will get you sweating in no time—they make for an excellent cardio workout.
Cons: The routines are too complicated and fast-moving for beginners to master easily.
Cost: $13.49 at Amazon.com
Extra tip: Wear shoes with smooth bottoms so you don’t wrench your knees.

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Move of the Week: Split Squat

The squat. There are seemingly endless ways to perform this basic move: The plie, curtsy, forward, side, reverse, jump…etc. And the move, in all its forms, has stuck around for so long, because, hey, it works!

This week try another variation: The Split-Squat.

To do this move, you can balance your back leg on a sturdy chair, or if you’re feeling extra confident about your balance (and core-strength!), you can swap the chair for a big stability ball.

This squat is part of a workout series that utilizes the chair as a piece of fitness equipment, with moves for every fitness level from beginner to advanced. The results? Fabulous legs you’ll want to show off before summer ends!

What to do: Stand 3 to 4 feet in front of a chair, facing away from it. Place the top of your right foot on the seat and extend your arms forward, palms pressed together. With most of your weight on your front leg, bend your front knee until left thigh is parallel to the floor and right knee is reaching toward the floor. Pause, then rise back up. Do 6–8 reps, then switch sides and repeat to complete 1 set; do 3 sets.

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Take Our Poll: Why Don’t You Work Out?

Although there are a million reasons why you should head to the gym regularly—it helps keep your weight in check, boosts energy, improves your mood and even helps combat certain health conditions—sometimes exercise just isn’t on the top of your already lengthy to-do list. We want to know what’s keeping you from fitting exercise into your day.

Credit: Getty Images

 

Although there are a million reasons why you should head to the gym regularly—it helps keep your weight in check, boosts energy, improves your mood and even helps combat certain health conditions—sometimes exercise just isn’t on the top of your already lengthy to-do list.

We want to know what’s keeping you from fitting exercise into your day. Take this two-second poll (really–just one question!) and let us know the main reasons you can’t seem to get in the workouts you’d like.

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Butt Exercises: How to Tighten Your Tush in 5 Minutes

Summer may seem a long way off, but we’re only a few months away from bikini season! Getting in shape for summer can seem overwhelming, particularly when you think about slipping your tush into a tiny, shapeless piece of lycra. Don’t worry! Tightening your butt doesn’t have to mean hours at the gym. Whip your booty into shape with this 5-minute workout you can do right in your living room—all you need is a resistance band and a set of light dumbbells. Repeat it 3 times a week, and you’ll start seeing awesome results. (And trust me, you will feel a burn in just 5 minutes.)

1. Sumo squat jumps
Start in a sumo squat with your feet in a wide stance and your toes facing out toward the corners of the room. You can rest your hands on your hips. Lower down into a squat position, and drive yourself upward into a jump. Your legs should straighten as your feet leave the floor. As you land, lower back down into another sumo squat. Repeat for 1 minute.

2. Lateral walk outs with band
For this exercise, you’ll need a resistance band. Stand with your feet in a wide stance so that the band is taut around your ankles. From here, step to the right for 4 steps, keeping the band tight as you move. Next, step to the left 4 times. Repeat, going right and left for 4 steps. Do this 10 times. Next side step to the right 2 times, before moving to the left 2 times. Repeat 10 times. Finally, step once to the right and then once to the left, repeating 10 times. Continue this pattern for one minute, keeping the band taut the entire time. Make sure to keep your hips level as you step.

3. Side-to-side squats with band
Start with your feet hip-width apart and with a resistance band around your ankles. Your toes should be facing forward. Step out to the side with your right leg into a squat. As you step out, you should feel a tug from the band. Push back into your starting position, and then step out to the side with your left leg into a squat. Continue the side-to-side squats for 1 minute.

4. Curtsy lunge with kick
Hold a pair of dumbbells and stand with your feet shoulder-width apart and toes facing forward. Step back and to the side into a curtsy lunge with your right foot, placing it on the outside of your left foot. Both legs should be bent at a 90-degree angle. As you push back into standing position, kick your right leg out to the side. Come back to starting position and repeat. Work your right leg for 30 seconds, and then switch to the left for 30 seconds.

5. Walking lunges with dumbbells
Stand with your feet hip-width apart, holding a light dumbbell in each hand. Step forward into a lunge, making sure to keep your shoulders back and chest high. Both of your legs should be at a 90-degree angle. Push out of the lunge by walking forward with your other leg. Continue to walk forward alternating legs as you lunge for 1 minute.
Want more quick workouts that fit into your busy schedule? Try 4 Moves for Strong, Sexy Hips and The 12- Minute Get Strong Workout!

Jennifer Cohen is a leading fitness authority, TV personality, best-selling author, and entrepreneur. With her signature, straight-talking approach to wellness, Jennifer was the featured trainer on The CW’s Shedding for the Wedding, mentoring the contestants’ to lose hundreds of pounds before their big day, and she appears regularly on NBC’s Today Show, Extra, The Doctors and Good Morning America. Connect with Jennifer on Facebook, Twitter, G+ and on Pinterest.

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Best Fitness Products – Health

• Su Reid-St. John is Health’s senior fitness editor; she writes frequent product reviews for Health.com.

• Lisa Halbower-Fenton is a footwear product development consultant specializing in fit-and-performance analysis and structure.

• Jessica Matthews is a personal trainer, plus the certification director and a gear reviewer for the American Council on Exercise.

• Kristin McGee is a yoga and Pilates instructor and personal trainer, as well as a regular Health columnist.

• Natalie Digate Muth, MD, MPH, RD is a physician and registered dietician, as well as a personal trainer and spokesperson for the American Council on Exercise.

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How to Do a Dumbbell Box Step-Over

When it comes to leg day, it doesn’t get more classic than the squat. But if a squat is the only lower-body movement in your leg-day routine, not only do you risk getting bored, but you’re missing a chance to work not only your legs and glutes but your core and upper body, too.

Enter: the dumbbell box step-over. The exercise is a lot like a box step-up, but with the addition of two weights, either dumbbells or kettlebells. Stepping not just up but over taxes and tones the lower body in a different way than just squatting. “Dumbbell box step-overs are a challenging movement and a great way to train and challenge the entire body, but also more specifically to sculpt and train the gluteus maximus, hamstrings, quads, core, and even upper body,” explains certified personal trainer Katherine (KG) Gundling, a CrossFit level one trainer at ‪ICE NYC‬.

“These are one of my favorite exercises to play around with because they build strength quickly, are deceivingly challenging, and are definitely underappreciated,” Gundling says. Plus, they’re really versatile: All you need is something to step onto and two weights.

Whether you’re looking for a new move to add to leg day, are DIY-ing a hotel-gym workout, or just want to sculpt your whole body (with major emphasis on the booty), here’s how to do this move.

RELATED: 11 Celeb-Approved Workouts for a Toned, Sculpted Butt

How to do a dumbbell box step-over

First, find a box (or a bench or a stack of weight plates) to use. Make sure it’s high enough that when you put your whole foot on the box, your knee is at a 90-degree angle. (If your knee is higher than your hip joint, the platform is too high, especially if this is your first time trying the movement.) Hold one weight in each hand at your sides. Stand six inches from the box so that you’re facing it, with your hips square and your shoulders stacked right over your hips.

When you’re ready to begin, brace your core, draw your shoulders back, and squeeze your lats. Take a large step with your right foot, placing the whole foot on the box (A). As you drive your weight into the foot on the box, keep your chest up, your arms straight, and your shoulders back. Straighten your right leg and bring your left foot up until you are standing on top of the box, and squeeze your glutes (B).

Then, re-engage your core and draw your shoulders back if they’ve rounded forward. Step down with your right leg, then with your left leg (C). Once you’re on the ground, turn around so you’re facing the box. That’s one rep. Repeat the movement, this time stepping up first with your left leg.

Gundling recommends warming up first with two sets of 10 to 12 reps of dumbbell step-ups–where you’re just stepping up on top of the box–using a light weight, then doing two sets of 4 to 6 reps of the step-overs using a moderate weight. If you want to use two 20-pound dumbbells during the workout, for example, warm up with two 5- to 12-pound dumbbells first.

If you’ve never tried a dumbbell box step-over before, start with the basics. “This movement requires a lot of coordination and stabilization of the whole body. I recommend that beginners first master the unweighted box step-up and then get used to doing weighted dumbbell box step-ups before finally progressing to the dumbbell step-over,” says Gundling.

And if you want to make it harder? Either go heavier or slow it down. “Focusing on and slowing down the eccentric part of the movement—the part when you’re stepping down and off the box—is great for improving strength, balance, and stability,” says Gundling.

RELATED: The Goblet Squat Is the Move You Need to Tone Your Core and Lift Your Butt

The benefits of the dumbbell box step-over

Once you get the hang of this killer movement, you’ll really be toning and strengthening your entire body. Below, check out the full-body benefits of dumbbell box step-overs.

You’ll get a peach pump
“If you perform the dumbbell box step-over and its variations consistently you will notice booty gains, which will be noticeable in glute shape and strength, as well as an increase in your back squat and deadlift weight,” says Gundling.

For even more emphasis on the booty gains, make the box higher. The higher the box, the more the movement will build and strengthen the muscles of your posterior chain–aka the glutes and hamstrings. The lower the box, the more the movement will target your quads.

Your legs will get stronger
“Another bonus of the box step-over is that it strengthens each leg unilaterally, as opposed to as one unit. Unlike with jump squats or leg presses, your legs can’t compensate for each other [during a step-over] if one is stronger,” says Gundling. That means that you’re evenly working the quads, hamstrings, and calves of each of your legs.

You’ll stabilize your core
Those two weights at your sides are fighting to pull you down, which means you have to engage your core to keep your torso upright. “You can’t properly do this movement unless your core is engaged,” Gundling says. “Over time, engaging your core like this will improve overall core strength, stabilization, and balance.” And you know what that means? Better posture, reduced lower-back pain, and more defined abs.

You’ll boost your upper-body strength
Ditch the dumbbells and this move will primarily target the lower body. But hold onto the dumbbells and you’ll also be training your grip, shoulders, traps, and back. Gundling explains that this is because your upper body is now working under tension.

If you do any push-ups, pull-ups, shoulder presses, or barbell movements, you’ll definitely notice the difference. Even better? Because the movement strengthens your back, you might just find that your posture improves, too.

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Cancer Took Her Best Friend, But Mira Sorvino Still Lives By These Optimistic Words

American actress, political activist, and humanitarian Mira Sorvino lost a friend, Champagne Joy, to metastatic breast cancer. Sorvino was deeply moved by Joy’s fight for her life. “We will get better or we will get better at it.” 

After losing another friend to the deadly disease, Sorvino has been raising awareness about metastatic breast cancer for years. “We’re not going to rest until we stop losing all these beautiful, wonderful people,” she tells Health. 

Sorvino’s mantra may be inspired by the loss of her close friends, but the optimistic words, “never give up,” are ones that we can all borrow and use daily, no matter the gravity of the situation. Whether you’re working towards a job promotion, running a marathon, or fighting for a heroic cause, those three little words are just what you need to see yourself or a loved one to that finish line.

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Best. Skiing. Ever!

Best. Skiing. Ever!



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This Simple Stair Test Could Predict Your Risk of Dying

Last year around this time, I made it my New Year’s resolution to take one extra flight of stairs every day at the office. I arrive every morning smugly congratulating myself for being a superior human being for not taking the escalator. Oh and I also happen to live in a third-floor walk-up apartment. Nothing could have prepared me more for headlines this morning that how well you do on a new stair test could determine your risk of dying.

Those headlines are riffing off a new study presented at a European Society of Cardiology meeting in Milan this week. Spanish researchers found that high performers on an exercise test had a lower risk of death from heart disease, cancer, or other causes, and the level of fitness required for those life-extending benefits turns out to be about the same as quickly climbing four flights of stairs without stopping.

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Here’s how the study worked: Researchers recruited more than 12,000 people who had been diagnosed with or who were thought to have coronary artery disease, aka damage or disease in the arteries that carry blood to the heart. The study participants walked or ran on a treadmill during a test called exercise echocardiography to measure how their hearts responded to physical exertion.

Their fitness levels were calculated in what’s called METs, or metabolic equivalents. One measly MET is the energy it takes for me to sit in front of this computer (relatively) calmly. People in the study who could handle 10 METs of treadmill activity were deemed to be high performers on the test—or to have good “functional capacity.”

There were big health wins for those folks in the research: Compared to people with poor functional capacity, the high performers were less likely to die from cancer, heart disease, or other causes over the following five years or so. For every additional MET achieved in the test, their risk of dying from those causes decreased by 9%, 9%, and 4%, respectively.

RELATED: Here’s Why You Get Out of Breath Walking Up Stairs (Even Though You’re Fit)

Without access to a fancy sci-fi treadmill setup, how can us normals calculate our METs? That’s where the stairs come in. “There are much cheaper ways to estimate if you could achieve 10 METs on the treadmill test,” study author Jesús Peteiro, MD, PhD, a cardiologist at University Hospital A Coruña in Spain, said in a statement. “If you can walk very fast up three floors of stairs without stopping, or fast up four floors without stopping, you have good functional capacity. If not, it’s a good indication that you need more exercise.” Try to do those four floors in under a minute, Dr. Peteiro told TODAY.

Feeling particularly cocky, I took myself to the fifth floor of my office building, broke out my iPhone timer, and set off running. Only one naive bystander looked at me funny, and I was back in my chair before my coworkers even noticed I was gone—although my panting may have given me away. How many more years do I get if I can run four flights in 32 seconds?

Of course, it’s not all that surprising that the physically fit people in the new research were more likely to live longer, even if the stair test itself is kinda fun. “Our results provide further evidence of the benefits of exercise and being fit on health and longevity,” Dr. Peteiro said in the statement. “In addition to keeping body weight down, physical activity has positive effects on blood pressure and lipids, reduces inflammation, and improves the body’s immune response to tumors.” You’ve heard it all before, sure—but only 19% of women get enough exercise, so it’s worth repeating.

How much exercise is enough? According to recently updated guidelines for Americans, we should be aiming for at least 150 minutes of moderate physical activity or 75 minutes of vigorous activity per week, in addition to some strength-training. Which, by the way, you can even do on the stairs.

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Nutrition and Fitness Experts Reveal Their New Year’s Resolutions

Eat better, join a gym, drink more water, get eight hours of sleep every night…many of the most popular New Year’s resolutions are focused on living a healthier, more balanced life. But what do those people who are already extremely healthy (in fact, it’s their job to be) want to improve upon? We polled 20 wellness influencers, from nutritionists to celebrity trainers to healthy start-up founders, to find out what their self-improvement goals are for the upcoming year. From being more mindful to carving out time for themselves to working out a little less (if only we all had that problem), here are their resolutions for 2017.

RELATED: Top 10 Healthiest New Year’s Resolutions

Embrace mindfulness and live in the now

“Be even more mindful with the words I use, making sure they are influential in a positive, hopeful, and inspiring way; not just for the clients I train, but for everyone I interact with, including myself.” 
—Tanya Becker, co-founder and Chief Creative Officer of Physique57

“Furthering my meditation practice. I find that mindfulness not only allows me to react more calmly in stressful situations, but it also helps me feel happier overall and more in the moment, whether I’m eating, being active, or spending time with my hubby and pets.”
—Cynthia Sass, MPH, RD, Health‘s contributing nutrition editor

“I resolve to listen closer, breathe deeper, and be more present. I hope to think less and risk more. And while focusing on all these things, I hope to empower others to do the same. I’m very excited for 2017!”
—Olivia Young, founder of box + flow

“My New Year’s resolution is to commit—to be more instinctual and trust my gut. To work harder, and to live in the now.”
—Derek DeGrazio, celebrity trainer and managing partner at Barry’s Bootcamp Miami

“Journal every day. Each day can be a roller coaster of emotions and thoughts. Writing them down is a form of therapy that helps us unwind and re-evaluate situations. It’s an incredible release!”
—Karena and Katrina, founders of Tone It Up

“Slow down and live in the moment more. I’m going to work on spending less time on my phone. In 2017 I’m going to be grateful for the little things and celebrate them when they happen, instead of waiting or even forgetting them.”
—Elizabeth Stein, founder and CEO of Purely Elizabeth

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Pay it forward

“My New Year’s resolution is to advocate on more result-oriented ways and less social ways to educate and support people’s lives. This is an important year in health and I feel a strong commitment to providing people tools that help them invest in their health and their futures. I feel that the trends in fitness will be taking a backseat to people wanting life-long solutions that pay it forward in a really meaningful way.”
—Tracy Anderson, Health contributing fitness editor, celebrity fitness trainer, and founder of the Tracy Anderson Method

“To do a random act of kindness every day. [It] forces you to think about how you can be more compassionate all day, so you can realize the perfect moment to act on it.”
—Danielle DuBoise, co-founder of SAKARA LIFE

Carve out more personal time

“I want to make sure to spend more quality time with my closest friends and call my mom and sister more often. I’m going to work on improving my cooking skills. Professionally, I’m going to hire an assistant. And physically, I’m going to take more rest days. I’m on my feet working six out of seven days a week. I’d like to change that to five days a week.” 
—Lacey Stone, celebrity trainer and founder of Lacey Stone Fitness

“Put more ‘me’ time on the calendar. It can be difficult to manage the work/life balance when you own a business because you’re emotionally invested. This year, I’m going to make more of an effort to put the computer away and take time for myself.”
—Tracy Carlinsky, founder of Brooklyn Bodyburn

“I am so busy and pulled in so many directions—single parent to twin girls, business owner—I don’t take enough time to decompress. I know doing so will make me more grounded, balanced, and ultimately more productive.”
—David Kirsch, celebrity fitness and wellness expert

RELATED: 7 New Year’s Resolutions That Put Your Mental Health First

Schedule in restorative workouts

“Take it down a notch! As a fitness pro, I often push myself as hard as possible in every. single. workout, choosing the most advanced poses or sequences. Movement is my ‘drug of choice’ and I’m working on sometimes allowing that movement to be peaceful or restorative rather than only the most intense.”
—Amy Jordan, founder and CEO of WundaBar Pilates

“Being an athlete—specifically a boxer and a runner—my body is always tight, and I often don’t take much time to stretch and recover, as I’m in a go-go-go mentality. I want to try out new yoga classes a few times a week and get into my own stretching routine so I can feel better doing what I love.”
—Ashley Guarrasi, founding trainer of Rumble Boxing

Stress less

“Learn to only focus on controlling the things I can control. Too often we stress about things we really can’t control, and it just makes us put unnecessary worry and pressure on ourselves.”
—Skylar Diggins, Dallas Wings guard 

Fuel up the right way

“Be more mindful of how I’m fueling my body. Being 38 years old, it’s getting harder to bounce back from eating badly consecutive days in a row. My goal is to incorporate a more Paleo-based way of eating, with lots of chicken and fish!”
—Alonzo Wilson, founder of Tone House

“Most resolutions focus on things to cut out. Here’s what I plan to add more of in 2017: more colorful veggies on half of my plate, more outdoor workouts, and more books (for fun!).”
—Erika Horowitz MS, RDN

“I like to set my New Year’s resolution to be realistic and achievable, so my nutrition plan is based on the 80/20 rule: stick to the Ketogenic diet six days a week, and one day a week splurge with my cheat food of choice (rhymes with “rasta”).”
—Ross Franklin, CEO and founder of PureGreen Cold Pressed Juice

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Take a risk and try new things

“Trying new sports and workout classes. I want to break out of my comfort zone a bit more! I’ve never been rock climbing or snow skiing, so I’d like to try those. I would also like to make more of an effort to prioritize recovery. I work out hard and throw around some pretty heavy weights. Somewhere along the line I’ve started to skimp on stretching, foam rolling, and resting. Not okay!”
—Melody Scharff, instructor at the Fhitting Room

“I’m going to find a better balance between my strength training, mobility, and Jiu Jitsu. I tend to hyper focus on one type of training and my body needs the variety to perform and feel optimal. I’m committed to sitting down before the new year and re-structuring my schedule to reach my goals. If you don’t plan, it won’t happen!”
—Ashley Borden, celebrity fitness trainer

“Although I work out (and I’m lucky to LOVE working out), my exercise was all over the place in 2016 and I want to take it up a notch in 2017. This includes getting in a few races, planning a few hiking trips, and being consistent with four intense workouts a week.”
—Keri Glassman, MS, RD, CDN, and founder of Nutritious Life and the Nutrition School

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This Letterboard Is Going Viral for Its Refreshingly Honest Take on New Year’s Resolutions

It doesn’t have to be a new year for you to turn over a new leaf. Whenever you decide it’s time to pick up a healthy habit—such as eating more veggies, cutting back on alcohol, or simply carving out more time for self care—it’s the right time, whether the calendar says January 1 or the middle of summer.

RELATED: 7 New Year’s Resolutions That Put Your Mental Health First

That’s the message we shared with our Instagram followers yesterday—and judging by the number of likes so far, you guys are here for it. The letterboard we regrammed from Words & Co. states, “I’ve decided my 2018 will start on February 1st. January is a trial month.” It racked up more than 11,000 likes in 13 hours.

Considering that January 17 has been nicknamed “Ditch Day” because it’s the date when the average person throws in the towel on their New Year’s resolution, it makes sense that many of us are itching for a reset by February 1. “The most important thing is to first figure out the top reasons why resolutions fail, and then use that to get back on track,” behavioral psychologist Art Markman, PhD told Health in a prior interview.

Based on the comments on our ’gram, plenty of you are ready to start fresh in February. We’ve been loving your thoughts, whether you’re kicking things into gear now because January simply flew by too fast, you needed some time to recuperate after the holidays, or you just couldn’t get motivated during what is undeniably the Monday of months.

Follow @HealthMagazine on Instagram for more inspiring tidbits from everyday life like this!

“This is me every year,” wrote user njoithomp. “My birthday is on 2/1 so it’s like my very own fiscal year.” User natashaajane_ was also up for the challenge. “Let’s get it right this month,” she wrote. “My 2018 starts March 1st,” another commenter stated. “Don’t ask me why, it’s just something I decided in December.”

As the saying goes, every day is a new beginning.

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