Cut Tin Edge Fitness

Foam rolls can improve your performance, deepen your stretching, increase flexibility, and better your workout results. Using one for a few minutes a few times a week can help prevent injury too. "Personally, I use a foam roller any time I'm doing a cardio workout (such as running or spinning)," says celeb trainer Juliet Kaska. "I try to always foam roll out my legs before these types of workouts, especially my IT band because I'm prone to IT syndrome. Recently, I didn't stick with my usual foam rolling routine before a treadmill boot camp workout class and I ended up injured." Rolling, Kaska explains, specifically helps her clients release tightness and increase range of motion (especially for hip and knee flexion), and it can even reduce inflammation after a hardcore cardio sesh. "Foam rolling is really good for releasing tension by rolling out the knots that accumulate throughout our body from stress, misuse, and physical activity. Plus, it improves circulation, can help reduce [the appearance of] cellulite, and feels so darn good."

Talk to any personal trainer and they’ll tell you there are certain muscle-building basics. First, increase your caloric and complete protein intake, so your body has enough building blocks to get bigger. Then, when you enter the gym, focus on your form. Perform compound movements and train with weights on average around four times a week. Never underestimate the importance of rest. Remember, muscle tissue grows outside of the gym when you’re giving your body time to relax and recover following your workouts.

One should prepare a structured exercise pattern to be followed daily with simple exercises like walking, running to tone the body. It is advised that women should exercise for at least three hours in a week to reach their fitness goal.

Your mind wants to hit the trail, treadmill, mat or bike but your body needs a little motivation to get off the couch. We get it. It's cold outside! Whether you want to change up your routine or start one after a long hiatus these pro tips from our archives will help kick start your workout resolutions and set you on the path for success.

Those who do not find time for exercise will have to find time for illness.

Movement is a medicine for creating change in a person's physical, emotional, and mental states.

Suck it up. And one day you won't have to suck it in.

Exercise is like telling your body you're gonna hate me for this, but you'll thank me later.