JAN 4, 2023
Minute 1: Fitness trends to follow (or forget) in 2023
Whether you’re motivated by your personal appearance or your personal record, your goals are probably covered in this list of “America's Top New Year's Resolutions for 2023.” The top three choices are (1) to exercise more; (2) to eat healthier; and (3) to lose weight. (Saving money finished just off the podium.) Whatever you’ve resolved to do, we think you may find some inspiration in this list from Polar of “14 Exciting Wellness and Fitness Trends for 2023.” Primal movement is big on this list – that’s the name given to exercises inspired by animal behavior, like the bear crawl or leapfrog. They’re a little unconventional, but that’s the point; to activate muscles that are typically neglected in standard exercises. There’s been an increased interest in playing games for exercise, so expect to see a lot more activity like pickleball this year. It’s one of the NYT’s “12 Workouts to Try in 2023” for sustainable, enjoyable fitness. Just because it’s popular, doesn’t mean it’s healthy, however, so you should also check out the “5 trendy but inefficient workouts we should ditch in 2023, from StairMaster hacks to HIIT.” HIIT can be a powerful tool for rapid results, but it’s easy to overdo it. Most experts recommend no more than two or three HIIT sessions a week. Any more can lead to burnout and diminishing returns. For more on that concept, check out: “This Is How ‘Hard’ Your Typical Workout Should Be.”
Minute 2: Peloton vs. the gym: What’s best for you?
A lot of us had no choice but to adopt work-from-home schedules over the last few years. Businesses worried it would tank productivity, but in several instances, the opposite was true: “Surprising Working From Home Productivity Statistics (2022).” There was a similar shift among athletes working out at home while gyms remained closed through the pandemic, and to the surprise of many, it was more effective than ever. That’s thanks in part to smart fitness tools like the machines made by Peloton. Now that we’re free to choose between gym or home workouts, it’s time to weigh the pros and cons. Let's start with “Peloton vs. Gym Membership: Which Is Cheaper? We Do the Math.” There’s a big difference between upfront costs and yearly renewal fees for each option. Peloton bikes can range anywhere from $1,400 to $2,800, depending on the package you select. Once you’ve got your bike, you’ll pay $528 a year for an All-Access membership to Peloton’s classes and services. On the other hand, gyms have little to no startup costs, but can range anywhere from $200 to $2400 a year for membership. Peloton All-Access costs about the same annually as the average gym, so it’s up to you to determine how effective each would be. Some folks like the convenience of living and working out in the same place, making Peloton the right choice. Others struggle to find motivation outside the inspirational environment of a gym, and for them, getting out of the house is a necessary part of the process. To help find out what’s best for you, read “Peloton vs Gym: Cost, Convenience & Results Explained.” If you decide to go with Peloton, keep an eye out for deals the company is offering in an attempt to boost sales, since “Peloton forecasts weak holiday-quarter revenue, flags risk to cash flow goal.” #WOFH
Minute 3: A personal spa experience at home
A trip to the spa is not only relaxing, but it can also deliver a number of health benefits. The only downside is putting aside the time and money for your visit, but there might be a way around that according to: “How to Have a Spa Day Without Leaving the House.” Finnish spas are known for löyly, the steam created from pouring water onto hot rocks. They also use whisking, or gently striking the skin with birch branches to promote blood flow and muscle relaxation. It smells wonderful too, and you can emulate the experience with the help of an essential oil diffuser. In Japan, the experience is typically divided into two parts. Wash yourself first, then relax in a hot bath. The natural minerals found in hot springs can be recreated by adding epsom salts to your tub, and for more on that, check out the “7 Ways to Use Bath Salts.” They can help with skin itchiness, dryness, and inflammation. You can dive deeper with this story from Fleet Feet that explains how they can be used effectively by runners: “Recovery Hacks: Ice Baths versus Epsom Salt Baths.” Continuing on the Finnish theme, you may also want to check out the “13 Sauna Benefits That’ll Have You Ready to Feel the Heat.” There seem to be more reports on the benefits of cold plunges than heated experiences these days, but one study done in Finland found that men who used saunas had a 63% lower risk of sudden cardiac-related death. There’s also evidence to suggest sauna use reduces the risk of memory diseases like Alzheimer's and dementia.
Minute 4: Make your 2023 diet the healthiest it’s ever been
We’ve covered the workouts that are expected to dominate 2023, now it’s time to find the foods that will fuel you through them. Let’s start with the “10 Dietitian-Backed Food Trends You Should Try in 2023.” Plant-based diets continue to grow in popularity, and that comes as no surprise, given that they’re associated with improved blood pressure, cholesterol, and blood sugar. It’s not always easy to stick to a vegetarian diet when you’re eating out with friends and family who don’t share your preferences. As a result, there’s a growing trend of “social omnivores” that add flexibility to their plant based diets. Read about this method in “They’re Vegetarian, But Only When They’re Home.” Research has shown that even small changes to your diet to eat more plant-based food sources can have a profound effect, and the social omnivore compromise could help if you’ve struggled to find a balance in the past. For ideas on other healthy food groups you can add to your plate, try these “9 Nutrition Tips for the New Year” from the New York Times. Seeds and berries are packed with fiber and antioxidants, so grab some as a snack or throw a handful into your next smoothie to find out what the hype is all about.
Minute 5: Quick Intervals
Some runners set a goal of completing one marathon a year. Then, there’s Gary McKee, a 53 year old from the UK who did one marathon a day. Thanks to his efforts, he was able to raise £1m for cancer support, and you can read about the spectacular homecoming celebration in “Cumbrian man completes mission of running marathon every day in 2022.”
One of the most powerful ways to slow the aging process is by prioritizing your sleep. The better you rest, the more energy you’ll have to make healthy and active choices throughout the day, after all. Consistency, planning, and a little bit of relaxing movement are important keys to improving your sleep, according to LIVESTRONG’s “7 Things to Do Every Night to Support Healthy Aging,” so work your way down the list for the best bedtime of your life.
We’re always looking for ways to keep running, even in the dead of winter. To that end, having the right equipment is vital, particularly this winter in the western U.S. where many runners are donning snowshoes rather than running shoes. When you think of snowshoes, you may picture bulky tennis racket-shaped devices strapped to your feet. That’s not the case with running snowshoes, which are quite sleek and allow for agile movement. Here is the full story from Trail Runner: “Why You Should Try Snowshoe Running This Winter.”
Minute 6: Daily Inspiration
Once you’ve reached the top, where do you go? That’s a question Eluid Kipchoge has had to ask himself many times during his groundbreaking career. After setting several marathon world records, taking home gold medals in four of the six World Marathon Majors, and owning multiple Olympic victories, there isn’t much left to accomplish. In pursuit of solidifying his legacy, Kipchoge has his sights on the Boston Marathon, and after watching a recent hype video he created, our expectations couldn’t be higher. We can’t wait to see what he’s able to accomplish come race day. It’s inspiring us to reach our own milestones alongside the marathon GOAT. Check out the clip from @kipchogeeliud’s Instagram page.