You’ve heard it before but we’re going to say it anyway: An apple a day keeps the doctor away - and an apple will keep anyone away if you throw it hard enough…just kidding!

But in all seriousness, apples really are a superfood - rich in fiber and antioxidants, good for your gut, good for your brain, the list goes on! Since October is National Apple Month, we want to share some of our favorite reasons to eat apples. Click through to read more!

In the era of easy access dominated by ClassPass and mega fitness brands like Orange Theory and Peleton, as well as social media, we have more access to fitness than ever before. Yet every week we meet people who are tired of the one size fits all approach and frustrated with taking endless amounts of random classes but getting little to no results and support.

Read on to learn more!

Working out should be less about chasing that perfect Instagram-worthy physique and more about feeling good and staying positive.

First off, let's get real. When we focus solely on how we look, we are setting ourselves up for a never-ending cycle of dissatisfaction. We are constantly comparing ourselves to others or to an idealized version of ourselves that might not even be achievable or sustainable. But if we shift our mindset from appearance to how we feel, working out becomes so much more enjoyable and meaningful.

This week Coach David is our guest writer, discussing how fitness can benefit your mental health.

Mental health is just as important as physical health. It affects our thoughts, emotions, and physical well-being. But here's the thing: fitness can be a powerful tool in our fight against depression.

If you’ve taken a class at the Studio, chances are good you’ve heard your coach say something like, “Try a heavier weight on the next round!"

Contrary to popular belief, we don’t say this to make your life more difficult; there is actually a very specific reason behind why we encourage you to lift heavier. Read on to learn more!

You know we are always sharing the benefits of filling your diet with fruits and vegetables. Today we want to give you another tip for adding nutrition to your meals and that is to eat seasonally.

Eating seasonally means eating fruits and vegetables around the time that they are harvested. Seasonal food - especially when you buy it locally - is fresher because it does have to travel long distances to get from the farm to your kitchen.

At Studio In The Heights, we have guided people through our Green Feasting Cleanse for over twelve and a half years, helping countless individuals transform their lives. Many have asked about the origins of this program, and it’s a story deeply rooted in personal experience and the quest for self-improvement.

Recent research by the CDC has shown that one in four Americans are sitting too much.

Think about the time you spend sitting in your car or on the train. The time you spend on your couch reading a book or watching TV in the evenings to wind down from your day. Since it’s vacation season, think about the time you spend sitting on a plane or sitting on the beach (wearing sunscreen, of course).

Guest post by Yoga Teacher Shawna.

I hear in my mind that age-old adage, “The present moment is all you ever have.” Thank you Eckart Tolle, but sometimes I find that hard. Actually, I find it hard quite often!

AND, I have practices and tools to support me to stay present! Yoga, mindfulness, breathing, embodying my core values, releasing emotions, self-compassion, and so many more!

At the end of July, we celebrated National Avocado Day, so we want to share some facts and information about one of our favorite vegetables!

Summer is in full swing, but don't let the warm weather and vacation mode deter your workouts! Summer is a great time for a variety of outdoor workouts, just be sure to hydrate and check for any extreme weather advisories.

Need some ideas or motivation to workout outside on your own? Check out these two short programs from our coach and yoga instructor Alison Whitehead.

Want to hear a horrifying statistic guaranteed to make you jump right out of your chair? Those who spend the majority of their day sitting are TWO TIMES as likely to get heart disease as those who don’t.

Read on to learn why you should limit your sitting including tips for how to do that each day.

Our physical strength is important as we age so we can stay healthy, prevent injuries, and most importantly continue to do all the activities we love.

But what about our mental health? And we don’t just mean maintaining a positive attitude or practicing mindfulness - though that is important too.

We mean taking care of your literal brain - the organ that controls your cognition, nervous system and ultimately your entire body.

Eating nutrient dense foods is a great way to take care of your brain so it can keep taking care of you.

Walking as your main form of exercise is a hugely popular topic on the internet these days. Influences and content creators sing its praises and post video after video walking around showing off how fit they are.

Now, we’re not saying walking is not good exercise. It can be a great part of your fitness routine - but only a part. To truly stay healthy and meet your fitness goals, walking is the bare minimum activity you should be doing, and we’re going to tell you why.

Summer has definitely arrived bringing an abundance of sunshine, vacation plans, and heat. The heat and humidity in the northeast the past few weeks has been something else. We wrote a few weeks ago about staying hydrated in the summer heat, and today we’re going to share some more tips that will help you stay hydrated AND healthy.

Do you ever find your mind wandering while you workout? Maybe you start thinking about your To-Do list, whether or not you hit “reply” or “reply all” on that last work email, or creative ways to get revenge on your trainer for making you hold that last plank for five minutes.

Sometimes it’s fine to let our minds wander while we workout. It may encourage our brains to solve a problem or come up with an idea. It’s the same theory as when you get stuck on a tough problem at work and your boss suggests you take a walk - movement distracts the brain and lets it work through problems.

Summer is upon us! The temperatures are rising, we’re getting outside more, we’re going on vacations, and not following our usual routines.

All of these are great reasons to double check and make sure you are still drinking the recommended amount of water every day! Keep reading… we will tell you how much.

It’s that time of year again - everyone is talking about summer bodies.

Now first let’s be clear. If it is summer, and you have a body, congratulations, you have a summer body!

But if summer is the season that you like to get fit or you like to have toned shoulders to show off in your tank tops, we have a tip for you! Click through to learn our top tip!

Our Summer Cleanse is coming up in June and we’re getting excited! It's the perfect way to support all the exercising you have been doing to get your body ready for the beach and the pool. Because you can do as many squats and planks as you want but if you’re only eating sugary, processed foods, you won’t look or feel the way you want.

When aiming to enhance physical health, one must consider a combination of exercises tailored to promote overall well-being. At The Studio, we emphasize functional fitness, which entails moving in a safe and healthy manner throughout daily activities, such as climbing stairs, cycling, playing with children, or lifting heavy objects from the floor.