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Eating healthy is necessary to provide the body with enough energy to engage in general everyday activities. While a proper diet will help fuel these activities, additional physical exertion must be fueled by additional nutrition. “If you want to perform well, you have to fuel well,” says D.C. based fitness trainer Mansur Mendizabal.

The media images of athletes running in form–fitting, muscle emphasizing clothing, are as embedded in our mind as images of the general population sweating it out in a full sweat-suit. While both clothing options are still available, there are plenty of other fitness wear choices to suit beginner exercisers to advanced athletes. Dressing for exercise need not be a challenge; all one has to do is give some thought to the activity they’ll be engaging in.

Weight reduction and fending off disease are long-established benefits of physical activity, and the primary reason most physicians encourage their patients to become or remain active. While the above benefits have been established, more studies are coming regarding how mental health and well-being can affect overall fitness, and how being physical active can improve a person’s mental state.

Squats have long been identified as one of the best exercises to strengthen and tone the legs. There are a variety of ways to perform the exercise, and each one creates a different result. Weights can be added, as can barbells, or a squat can be done using only body weight. Whatever format, the squat is a functional exercise almost every athlete performs as part of their routine, and should be done correctly to achieve maximum results while keeping the body safe from injury. The squat exercise primarily targets the quadricep muscles but also incorporates the glutes and hamstrings as secondary supporting muscle groups. Despite these two focus groups, the whole body must work as one unit which helps improve balance and coordination. With or without weight, the basic form of a proper squat remains the same.

In our increasingly sedentary lifestyles, even those who are physically active can find themselves suffering from back pain and other aches. Typically the results of long days in front of a computer, many are unaware how posture affects their overall fitness and health. Core strength is vital for not only for body movement and balance, but according to a study done by Harvard Medical School, it is essential for keeping mentally fit and healthy at the same time.

A recent study found that overweight or obese people over the age of 55 who lost 10 percent of their body experienced a reduction in knee pain, and improved mobility of the joint. The study was released by the Journal of the American Medical Association and included 454 overweight or obese persons suffering from diagnosed knee osteoarthritis.

The rise of quick work-outs has been stimulated by people citing lack of time as a reason for not working out. The allure of a seven, five, or four-minute workout is appealing even to those who love the gym, which is why Tabata training was developed and is slowly becoming more popular with trainers and athletes across the country.

Many struggle with finding the motivation to exercise on a regular basis, but recent research shows that especially for women, working out with a partner can increase the intensity of exercise, and the motivation to continue your routine.

Taking a break from an exercise regimen is essential for overall health and performance, but getting back in the habit can be a challenge. Whether coming back after injury or just a weeklong vacation, there are general steps one should take to ease back into a fitness routine.

Yoga has numerous benefits for mental well-being and physical fitness, but can turn away those who feel inflexible or find the poses intimidating. Fortunately, there are a variety of yoga poses one can do to increase flexibility and confidence before stepping into a full Yoga class.