THE CHECK-IN

FRIDAY | 4.2.2021

UPGRADE HIGH KNEES.

“We’re going to keep those arms up overhead, we’re going to open up those airways, and we’re going to drive those high knees up,” says Aliyah Sims, in her Rumble Hip-hop HIIT class on Equinox+. By keeping your arms raised, you can’t rely on them to help you pump your legs, Sims explains. That means that in addition to a cardio challenge, the move becomes a core challenge, too. Try it for 45 seconds.
“We’re going to keep those arms up overhead, we’re going to open up those airways, and we’re going to drive those high knees up,” says Aliyah Sims, in her Rumble Hip-hop HIIT class on Equinox+. By keeping your arms raised, you can’t rely on them to help you pump your legs, Sims explains. That means that in addition to a cardio challenge, the move becomes a core challenge, too. Try it for 45 seconds.

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GO GREEN FOR YOUR MUSCLES.

Get your greens—at least one cup a day. Doing so could boost muscle function, according to a recent study published in the Journal of Nutrition. The research found that those who consumed a diet rich in nitrates from vegetables had a more functionally fit lower body. "We should be eating a variety of vegetables every day, with at least one of those servings being leafy greens to gain a range of positive health benefits for the musculoskeletal and cardiovascular system,” says lead researcher Marc Sim, Ph.D.

ENGAGE YOUR CREATIVE SIDE.

“I love fitness, but I also have a creative side,” says Courtney Crump, a Tier 3+ trainer at Culver City in California. Over the years she’s done watercolor paintings, lead drawings, and oil pastels. Resin art (she’s made coaster sets and serving trays) has been her favorite by far. “It's messy, super customizable, and makes you feel like a kid again,” she says, noting that she’s found inspiration on TikTok and YouTube. Crump, who gets her resin on Amazon, recommends looking for a brand that cures in 24 hours (some take up to 72 hours).

THINK FOR PLEASURE.

Being able to immerse yourself in a pleasant daydream is an important tool in your cognitive toolbox, says Erin C. Westgate, Ph.D., assistant professor at the University of Florida. In a study she conducted, people who daydreamed, rather than scrolling through their phone, boosted well-being and positive affect during downtime.

However, it’s not as easy as it sounds. “It doesn’t seem to occur to people to daydream without prompting, and when they do attempt it, they need some help making it easier to concentrate and in picking topics to think about,” Westgate explains. She recommends jotting down some pleasurable topics and then looking at that list before an otherwise minimally-engaging activity like brushing your teeth, taking a walk, or showering.

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