OCTOBER 17, 2016

Everything you need to know to get your exercise regimen back on track this fall – from what workouts you need to include each week and beyond.

Fall is the perfect season to get back into routines that fell by the wayside in the summer months. Whether it’s restarting your monthly book club meetings, getting back on track with daily meditation, or cooking your meals (or at least some of them) at home – now is the time to commit before the nuttiness of the holiday season threatens to derail us once again.

One particularly important routine to get back on track – or start for the first time – is your workout routine. As winter inevitably nears, it’s easier to skip workouts or fall off the fitness wagon altogether, but having a plan in place will help you stay the course. “Setting aside time to write out a balanced program will help you better accomplish short term goals, whether it’s losing weight, or being prepared for a race or upcoming vacation,” says Eric Dannenberg, a Performance Specialist at EXOS. “But more importantly, it ensures you will have the long term health to work out for many years to come by training smarter and not just harder,” he adds. So, how do you structure a balanced gym routine over a week and even months to ensure success? Here’s everything you need to know. Read More



Marathon running – more of a test of attitude and will power than physical strength. Something our fitness writer Caitlin confirmed first hand on Sunday in the Berlin Marathon when she set out to beat her 3:58 marathon PR.

Chasing Berlin: I’ve been chasing my marathon PR in the Berlin Marathon this September and documenting my training in this blog. I’m covering everything from training to nutrition to recovery and even mindset. If you missed the first post, check it out here. You can read about nutrition here and recovery here. Below, find out what happened on race day – and learn some sports psychology tips to apply to your own race or training. Read More



What to eat before, during, and after a run – plus, tips for recovering faster through food and supplements, hydration strategies, how not to gain weight while training, and more.

Chasing Berlin, Part 2: I’m chasing my marathon PR in the Berlin Marathon this September and documenting my training in this blog. I’m covering everything from training to nutrition to recovery and even mindset. If you missed the first post, check it out here. Stay tuned for more to come soon.

One of my favorite parts about marathon training is what I – and now all my friends – like to call “Pizza and Wine Fridays.” When you have to wake up crazy-early on a Saturday to fit in 15-20 mile long runs before it gets too hot, you sacrifice a lot. The obvious: sleeping in, of course. But also Friday post-work happy hour. Though alcohol can be detrimental to running performance, I’ve found that a single glass of red wine (ah, a Napa Valley Cabernet…) the night before a long run – or even the marathon for that matter – is just enough to help calm my pre-run jitters but not too much to negatively impact my performance. (Note that this is totally individual and what works for me may not be the best option for you and I’m certainly not suggesting you add alcohol to your routine if it’s not already a part of it!) Read More



How a model-turned-wellness guru and entrepreneur manages a crazy work schedule – and still fits in training for full and half marathons.

Modeling, teaching Pilates, developing menus for the restaurant she owns with her husband, running… Oh, and she’s opening a new business this fall – what doesn’t Alex Kate Knight do? The Melbournian moved to Manhattan via a stint in Europe on a modeling contract, but it’s safe to say that’s not the only thing that’s keeping her busy now that she’s put some roots down.

“It’s a city of opportunity, and is definitely overwhelming to me like anyone that puts their first step onto this amazing island – but get yourself settled, find your base, and you can fit in any dream that you have,” she says.

For her, that dream included an entrepreneurial component – she supported the opening of coffee shop/café Bluestone Lane, now 12 locations strong, with her husband in 2013, and is getting ready to launch a part-gluten-free bakery called Husk. “I’m very driven – I always have been,” she says of her entrepreneurial spirit. “I build a business or I think of an idea because I feel it’s lacking,” she says, noting that gluten-free bakeries and that sort of community feel within the café scene – a really common thing in Melbourne – wasn’t as present in NYC. With Bluestone Lane and Husk, she and her husband were seeking to fill those gaps in the market. It also helps that she’s a holistic nutritionist and has a biomedical science degree – “My education basically drives how I run my life now,” she says, including how she runs her businesses. Read More