5 Reasons Why You Should Be Rowing

5 Reasons Why You Should Be Rowing

If you’re new to rowing, you’re in for a treat! This fun workout can be challenging and works almost every muscle in your body. Here are 5 benefits of rowing that are so good, you’ll want to incorporate it into your routine right away.

  • Promotes healthy body composition. A healthy body composition is one that includes a lower percentage of body fat and a higher percentage of fat-free mass, which includes muscle, bones, and organs. Rowing keeps your body composition in check.
  • Enhances cardio-respiratory system. Rowing enhances cardio-respiratory endurance by improving the body’s ability to take in and utilize oxygen.
  • Offers low impact exercise with high results. Many think that because a workout is low impact, it isn’t effective. Not rowing! It has the health benefits without the stress and strain on your joints. Plus, low impact can be intense while raising your heart rate or your concentration level. So don’t sleep on rowing!
  • Builds muscle strength. Rowing employs 85% of your muscles with every stroke, in particular, your quads, lats, hamstrings, glutes and core.
  • Offers a full-body exercise. What more do you need? You’re working your ENTIRE body.


*Always consult your physician before starting any workout routine.

Go Bananas! 4 Benefits of This Popular Fruit

Go Bananas! 4 Benefits of This Popular Fruit

This handy yellow fruit may be the most popular fruit in the world. In addition to being convenient, bananas are chock full of nutrients and health-boosting benefits. Here are just a few that will make you even more happy to eat bananas.


According to the USDA, one banana has about 3 g of fiber, helping you feel fuller longer and keeping the digestive system flowing.


Bananas are a rich in vitamin C. One banana provides roughly 13 percent to 16 percent of your daily recommended amount of vitamin C. This nutrient aids in the growth and repair of tissues of your body. It helps your body make collagen and repair wounds and helps maintain bones and teeth. Those who consume bananas carry a lower risk for developing high blood pressure than people who eat a poor diet. Vitamin C can also stop the progression of atherosclerosis — hardening of the arteries.


Consuming bananas, oranges, and orange juice in the first two years of life may reduce the risk of developing childhood leukemia. Bananas can help combat the formation of free radicals known to cause cancer. High fiber intakes from fruits and vegetables like bananas are associated with a lowered risk of colorectal cancer.

Heart healthy

The fiber, potassium, vitamin C and B6 content in bananas all support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease.

High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.


Get Summa This Core Crushing Workout!

Get Summa This Core Crushing Workout!

For each exercise, do as many as you can for 30 seconds each. When you’re finished, say, “Thank you, core!” Then collapse 🙂

Pike on the ball
Roll out into a push up position with the tops of your feet on the balance ball. To modify, roll out to the tops of your thighs or shins. Roll the ball in, bending the knees to crunch. Roll the ball out to the starting position.

Plank on ball
With your hands on the ball, roll out into a push position. Hold this position for 30 seconds.

Russian twists with ball
Sit on the floor, lean back and balance on your sit bones, knees bent in a 90 degree angle and parallel to the floor. With the ball in your hands, twist from one side to the other, touching the ball to the floor. Alternate sides for 30 seconds.

Ball V-Up Pass
Lie flat on the floor, arms overhead, legs flat, with the ball in your hands. Bring the ball and your legs together to meet in the middle. Exchange the ball from your hands and place it between your feet. This is one rep. Continue the exchange for 30 seconds.

Elbow Circles
Roll out into a push up position, with your elbows on the top of the balance ball. While in a plank position, roll the elbows clockwise, slowly for 15 seconds. Roll counterclockwise for another 15 seconds.

Plank Roll Out
Roll out into a push up position, with your elbows on the top of the balance ball. Roll the ball back in. This is one rep. Continue for 30 seconds.

5 Great Post-Workout Snacks for the Serious Athlete

5 Great Post-Workout Snacks for the Serious Athlete

Congrats! You just knocked out an awesome workout. Don’t ruin it by eating the wrong foods. Here are 5 delicious post-workout snacks that will feed your muscles and keep your metabolism revved up.


On Your Left: 4 Rules of the Trail

On Your Left: 4 Rules of the Trail

As a lover of running, I’ve seen some very weird and crazy things happen on shared paths. The trail can be an absolutely beautiful place to get in a good workout, but it can also be a dangerous place. Here are a few tips to keep in mind when using a path for bikers, walkers and runners:

  • Shout it out! If you’re a bike rider, please shout “On your left” when passing a walker or runner. This is a must to avoid running over a pedestrian who suddenly decides to change direction mid-stride.
  • Check your blind spot. Just like in driving, take a quick glance behind you when passing another person to check for oncoming bikes or runners to avoid a collision.
  • Each one, teach one. If you have children, teach them the rules of the path. Kids will naturally run about when outside so make sure to keep them safe from bikes or runners. Teach them to always stay to the right side of the path, glance behind them before changing direction and keep toys or trash off the path.
  • Keep it low. We all love jammin’ when getting a run or walk in. But be sure to keep your volume at a level that still allows you to hear someone or something coming from behind you.
Hey, Hummus, Hey! Why You Should Be Eating This Tasty Dip

Hey, Hummus, Hey! Why You Should Be Eating This Tasty Dip

Looks yummy, right? This picture is enough to make your mouth water. But its looks are only the beginning of hummus’ goodness.

Hummus is usually made from chickpeas, a fiber-rich legume that’s also packed with protein, so it’s perfect for active folks. Don’t like chickpeas? Switch it up! Use black beans, beets or whatever you like.

Check out some of our favorite hummus dishes and hummus making tips from around the web:


VIDEO: How to Make Garlic Hummus from epicurious.com

Take Hummus Beyond Chickpeas from epicurious.com

How to Make Really Good, Authentic Hummus

7 Delicious Bowls of Authentic Middle Eastern Hummus by Buzzfeed