The Editors of Men's Health

In their defense, it isn't always their fault. Sometimes, it's their relationship to you. Like, seriously, what do you buy <a href="https://www.menshealth.com/trending-news/a19540159/annoying-neighbor/" id="3ff1ed10-1144-38d5-af42-9aed795e5ed0"> your neighbor </a> ? Or your nephew you only see, well, once a year at the holidays. Or your wife?

This year, make holiday shopping for people who are difficult to buy for easy. This guide will help you troubleshoot.

<h1> How to Solve the "Ungiftables" </h1>

7 Gifts for People Who Are Impossible to Shop for

We all have one on our list: has everything, wants nothing, doesnt really like anything. Andy Forch and Richard Greiner, cofounders of the online gear guide <a href="https://huckberry.com/store/shop/huckberry-x-mens-health" id="607bebde-b827-38e8-a164-9d01016fdea1"> Huckberry </a> , are here to help you find the perfect present.

THE CHALLENGE: Show that youre thoughtful without venturing into brown-noser territory, says Greiner.

TRY: A high-end coffee-table book featuring a restaurant or cuisine they mentioned loving this year. So if you know that they had an incredible meal in Mexico City, you could buy them <a href="https://www.amazon.com/MEXICO-DESDE-ADENTRO-HACIA-FUERA/dp/0714870900/ref=asc_df_0714870900/?tag=hyprod-20&amp;linkCode=df0&amp;hvadid=316997250445&amp;hvpos=1o1&amp;hvnetw=g&amp;hvrand=8278268028262450885&amp;hvpone=&amp;hvptwo=&amp;hvqmt=&amp;hvdev=c&amp;hvdvcmdl=&amp;hvlocint=&amp;hvlocphy=1024620&amp;hvtargid=pla-600841140695&amp;psc=1&amp;tag=&amp;ref=&amp;adgrpid=63441478952&amp;hvpone=&amp;hvptwo=&amp;hvadid=316997250445&amp;hvpos=1o1&amp;hvnetw=g&amp;hvrand=8278268028262450885&amp;hvqmt=&amp;hvdev=c&amp;hvdvcmdl=&amp;hvlocint=&amp;hvlocphy=1024620&amp;hvtargid=pla-600841140695" id="d52052cc-51b9-399b-a821-bbeac2366e60"> Mexico from the Inside Out </a> , by Enrique Olvera, head chef of Pujol.

A Friend Who Really Helped You Out This Year

THE CHALLENGE: What gift says, Thank you without saying, I feel like I owe you?

TRY: <a href="https://www.masterclass.com/" id="09096470-33b0-389c-a68d-15709d1bc202"> MasterClass </a> , a video service with big names hosting insider classes. Aaron Franklin teaches Texas BBQ. Judd Apatow shares his secrets of comedy writing. Its a present that can improve your friends life, which is what they did for you, right?

THE CHALLENGE: You know his name (Jimmy). You think you know how many grandkids he has (two? maybe three?).

TRY: A gift card to a favorite neighborhood coffee or lunch spot. Or, barring that info, your favorite spot. And: A little something personal. I recommend a bottle of hot sauceideally one they havent heard of, like my new favorite, <a href="https://huckberry.com/store/truff/category/p/60860-black-truffle-infused-hot-sauce-set-of-2?htm_adsource=shopping&amp;htm_admedium=googlep&amp;htm_adcampaign=shopping-home-bar-kitchen&amp;gclid=EAIaIQobChMIyPHRwpeX5gIVLYNaBR1r6AsnEAQYASABEgICcfD_BwE" id="c39deec5-4b2e-3499-a58a-f842dc36b91f"> Truff </a> , says Greiner.

The Infernal White-Elephant Gift Exchange

THE CHALLENGE: You want to look like a team player, but no one needs a five-feet-tall Kit Kat bar.

TRY: A marshmallow bow and arrow. (Seriously.) Do not underestimate the power of a candy projectile. Amazon sells these at a price surely below your exchanges limit. (Marshmallows not included.) Most importantly, it has a 100 percent accuracy rate when fired at the guy who brings the giant Kit Kat bar, Forch says.

Handmade gifts carry the added value of Well, arent you thoughtful. Plus, customer service! Given the rare opportunity of dealing with a real person instead of some Amazon bot, heres how to make sure your order goes through, told to Men's Health reporter, Temi Adebowale, by real independent retailers.

First, thank you. Its awesome that youve decided to buy from an Internet mom-and-pop. Right up front, order early. Like, as soon as youre finished reading this.

Amazon might only need a day or two, but we need at least two weeks to process, pack, and ship your gifts. No amount of sweet-talking or pleading is going to change that. And, no, I cant waive the $20 rush fee because I end up footing that bill.

Nextand I know that this is going to sound sillybut you have to triple check the address. Seriously, this is the number one thing customers screw up. People are already logged into their personal account, hit ship, and then realize that they meant to send it to another address. We cant re-route the mail for you.

(Sources: Rachael Powell, Social Media Specialist of <a href="https://www.etsy.com/shop/RubiandLib" id="a1c1e2e0-63a5-3a64-aaa1-67777cceb1e1"> Rubi and Lib Design Studio </a> ; Whitney Crislip, Chief Everything Officer of <a href="https://www.etsy.com/market/white_confetti_box" id="3d94f701-d96d-3c5e-afa9-0cb7f40cc229"> White Confetti Box </a> ; Oksana Paliashchuk founder of Etsys <a href="https://www.etsy.com/shop/DiyPartyStudio" id="3f9dbb15-62de-3522-a62d-9c50432beaac"> DIYParty Studio </a> )

Three Great Independent Etsy Vendors

Feel like youve given too much money to Jeff Bezos this year? Try one of these vendors to show a little DIY love.

For your wife/girlfriend: Leroy's Place

She has plenty of jewelry, except that none of it features Rick James. Or Freddie earrings with a Mercury in one ear and a Krueger in the other.

For your nieces/nephews: PizzaEaters

Hip-hop, The Walking Dead, Breaking Bad, and Quentin Tarantino activity books from the UK. Grab some markers.

For a college-bound kid: Printable Book Art

This vendor sells classic book-jacket art, overlaid on a 1911 encyclopedia page. Because the world doesnt need another Scarface poster.

<h1> Bonus: How to Open Presentsthe Right Way! </h1>

As a Jewish kid whod heard about the holiday through friends, I knew that Christmas morning was a feeding frenzy: children careening down the stairs, body-checking Grandma if she dared to stand in the way; once-wholesome families tearing into wrapping paper like lions ripping flesh off a zebra carcass.

The greedy-sounding traditions embarrassed methe same way I felt when my cousins tore open their Hanukkah presents and forgot to say thank you.

When I met my husband, he told me his family did Christmas differently. Instead of a five-minute free-for-all, their gift-giving ritual went from morning to night, with interludes for eating meals and making tea and tending to the fire.

Id never heard of such a thing, for Christmas or for Hanukkah. Eventually I got to experience it for real. My sister-in-law kicked things off by distributing a present to each person in the room. One by one, we opened the gifts. Displayed the gifts. Talked about the gifts. Gave thanks for the gifts. Then we started in on the next round.

The whole thing took forever. And it was perfect.

If the holidays are a time to feel grateful, then this is how we ought to open presents. We should savor the momentnot just of gift-giving but of being together as a family for one whole day in the midst of our busy lives. Jordyn Taylor

Holiday gifting isn't inherently stressful. It's actually kind of fun and heartwarming and <a href="https://www.menshealth.com/trending-news/g19547104/secrets-to-happier-life/" id="f25d8a8e-eec4-3927-a20b-fd1bad25eb42"> wonderful </a> . Except when it isn't. Except when certain people, for whatever reason, make holiday gifting nearly impossible.

I N A HURRY? We got you. Welcome to the new era of speed, where innovations in tech and design are making a whole new breed of tools, gear, and gadgets smarter and faster than ever, so you can train more efficiently, prep food quicker, and, most important, have more time to chillax. Now there are running shoes with carbon fiber plates, waffle makers that alert you when your waffle is done just right, and noise-cancelling headphones that hush external noise better than ever ...

The Men's Health Tech Guide 2020

Just as you need cheat days to achieve difficult goals, you need time off for your health and mojo. This not only recharges you today but could also extend your life tomorrow: Penn State researchers link greater involvement in leisure activities to better overall health later in life. It'll also strip away stress, and you may even return home a more interesting person--exposure to different cultures could increase creativity. What you need is a plan. Where's it going to be? We found the greatest vacations on the planet. Book one and upgrade yourself.

BEST FOR: RUNNERS

WHERE: FLAGSTAFF, AZ (FLY INTO PHX ORFLG)

Man trail running across stream in forest near Elbow Lake in Fraser Valley, Harrison Mills, British Columbia, Canada

Situated beneath northern Arizona's snow-capped San Francisco Peaks at 7,000 feet, Flagstaff has experienced a culinary renaissance and also evolved into a trail running mecca that attracts some of the country's top ultra runners. Two-time Western States 100 winner Rob Krar hosts weeklong intensive camps where runners can hone their trail skills and max out their fitness. Offset your long daily runs through aspen and ponderosa pine forests with meals at Pizzicletta, a wood-fired pizzeria, and Tourist Home, an all-day cafe specializing in gourmet brunch food. Camp registration (from $2,150) includes six nights at downtown's Embassy Suites by Hilton, and all meals. robkrar.com

BEST FOR: UNPLUGGING WHERE: GREATER CHRISTCHURCH AREA, NEW ZEALAND (FLY INTO CHC)

7 Ultimate Vacations For Every Kind of Adventurer

With the recent addition of the Pohue PurePod overlooking Port Levy Bay, there are now six of these ecofriendly, one-bedroom glass cabins scattered amid the ruggedly beautiful, rolling farmland of New Zealand's South Island. Think of it as wilderness camping but with a soft bed, flush toilet, and hot shower. Two of the most spectacular properties, Manakau and Kahutara, are 2 1/2 hours north of Christchurch and overlook the Kahutara River and the jagged peaks of the Seaward Kaikoura Range. There you can hike the hills above the cabin, dip your toes into the glacier-fed river, or kick back and enjoy the epic mountain vistas from the deck with a local Waipara Valley pinot noir and some creamy Kaikoura cheese. There's no Wi-Fi or cell service and, frankly, no reason to care. Rates start at $295 per person per night, based on double occupancy. purepods.com

BEST FOR: WATERSPORTS NUTS

WHERE: STANLEY, ID (FLY INTO BOI)

In 1968, Congress passed the WSR Act, which created the National Wild &amp; Scenic Rivers System and granted special protection to our most spectacular American waterways. Fifty years later, some 12,700 serpentine miles are out there for you to explore. Book a white-knuckle trip down the Middle Fork Salmon, which winds for 100-plus miles through the high country forests, craggy granite canyons, and wildflower-studded grasslands of the 2.37-million-acre Frank Church-River of No Return Wilderness. It's an unforgettably wild ride, running more than 100 rapids, including Class III and IV, through territory teeming with wildlife. Oars launches six-day trips May through August (from $2,549), which include camping and hearty riverside meals. And most people actually do return. oars.com

BEST FOR: FITNESS FREAKS

WHERE: IBIZA, SPAIN (FLY INTO IBZ)

You don't have to go all the way to the sun-soaked Mediterranean party island of Ibiza to get fit, but it certainly can help. Whether you're looking to reboot your fitness regimen or sculpt your stubborn soft spots, No. 1 Boot Camp's dedicated weeklong program (from about $2,040) provides exactly the tools and trainer-led motivation you need to get the job done. Your schedule involves 10-hour days of workouts--including mountain runs, cliff hikes, boxing, and yoga--fueled by three delicious, nutrient-dense meals and snacks tailored to your nutrition and activity profiles. No matter what your fitness level, No. 1 promises, like a military boot camp, to push you to achieve your best long-term results. And with a week of focused, hard-core exercise and custom nutrition under your belt (not to mention aftercare options to support you once you're back home), you should be equipped to keep aiming high. no1bootcamp.com

<h1> PRO TIP!: Catch Z's at 30,000 Feet </h1>

Wear your U-shaped pillow backward. Leaving the opening at the back of your neck can offer you better support while you're asleep. Supporting your chin prevents your head from falling forward, keeping your spine straight. Elevate your feet on your carry-on. It takes pressure off your leg veins, encourages blood-flow, and makes you more comfortable. And keep your legs uncrossed.

B EST FOR: WINTER SPORTS LOVERS

WHERE: JACKSON, WY (FLY INTO JAC)

In recent years, Jackson has risen up the ranks of U.S. ski towns, thanks to infrastructure improvements at the independently owned Jackson Hole Mountain Resort and some of the best, most consistent snow across ski country--even in La Nina years like 2017. In winter 2016, JHMR's snowiest ever, the resort opened the Sweetwater Gondola to deliver beginner and intermediate skiers to all the mid-mountain goods. There are also plenty of activities off the mountain--like fat biking on 115-plus miles of groomed local trails (Teton Mountain Bike Tours rents rigs); cross-country skiing through Grand Teton National Park; horse-drawn sleigh rides among the elk, bison, trumpeter swans, bald eagles, and wolves of the National Elk Refuge; and fly fishing for native cutthroat in the Snake River. Stay in town at Rustic Inn Creekside Resort &amp; Spa (from $139) in a 400-square-foot luxury cabin or a room that provides fine views of Flat Creek, which regularly sees otters, swans, and other wild creatures. jacksonholechamber.com

BEST FOR: MOUNTAIN MEN

WHERE: JASPER, ALBERTA (FLY INTO YJA)

While Alberta's Banff National Park attracts the masses, many people don't realize that just a few hours to the north, Jasper National Park is bigger (by two-thirds), wilder, and far less crowded. Picture the same stunning scenery--emerald lakes backed by the jagged, snow-capped Canadian Rockies and massive glaciers--with roughly half as many visitors. That means you're more likely to encounter Yellowstone-quality megafauna--grizzlies, coyotes, elk, black bears, moose, cougars, and wolves--on your own terms as you hike and bike the nearly 300 miles of trails that wind into the pristine backcountry. Afterward, soothe your sore muscles with a hot-spring soak, grab a bite at a downtown eatery, and then retire to your luxe basecamp at the Fairmont Jasper Park Lodge (from $222), an upscale mountain retreat with unforgettable views over nearby Lac Beauvert. jasper.travel

BEST FOR: BEING PAMPERED

WHERE: TECATE, MEXICO (FLY INTO SAN)

With an organic farm, various swimming pools, miles of hiking trails, and 32 acres of landscaped gardens gracing its 4,000-acre property at the foot of Baja's Mt. Kuchumaa, Rancho La Puerta offers its guests a sun-soaked escape from the daily grind of modern life. On top of 50-plus daily fitness classes--including everything from guided sunrise hikes and trail runs to interval training, weights, and spinning--its weeklong programs (from $3,700, double occupancy) promise to balance body, mind, and spirit with yoga, meditation, holistic therapies, and even cooking classes. Healthy farm-fresh meals are sourced, whenever possible, from the onsite farm and local organic purveyors to ensure you're filling up on nutritious high-grade fuel. rancholapuerta.com

Guys, you need a vacation. We know. It sounds ridiculous--as if you needed us to sell you on the joys of warm sunshine, beautiful scenery, and great food. But we wouldn't be telling you this if we didn't feel we had to. American men may excel at many things, but kicking back for extended periods of time isn't one of them. Three out of four civilian workers in America are offered paid vacation days, according to the Bureau of Labor Statistics. But more than half of those workers are leaving s...

So, good night, buy right, and dont let the idea of an under-mattress sleep monitor freak you out because its more awesome than it sounds.

Nothing ruins a camping trip like crappy sleep. When youre already missing your bed back home, the last thing you need is a sleeping bag that leaves you shivering all night, or a tent that caves in at the first sign of rain. While we dont have a solution for transporting your California king into the wilderness, we do have 5 great products thatll help you get the best sleep possible under the stars.

Weve compiled a list of the best of the hundreds of these products-for your bedroom or wherever youre crashing for the night. Not just the sleep masks and white noise, but the metronomes and the watches and the temperature-controlled duvets and the under-mattress sleep-monitors. (Sleep trick: If you repeat temperature-controlled duvet over and over again, youll fall asleep in no time.)

The 2019 Men's Health Sleep Awards

But if you just cant stomach the thought of another grilled chicken breast dusted with Mrs. Dashs lemon pepper seasoning, then bust yourself out of your cooped-up thinking and seek greener pastures.

Grain-fed rib eye steaks, well-marbled short ribs, and thick T-bones give beef a bad rap when it comes to fattening cuts. But there are many different parts of the cow that offer plenty of protein for very little additional calories from fat.

If youre looking for the leanest cuts of beef, these are great options to pick up that still house plenty of flavor.

Oh, wait what now? Before you check your pacemaker, hear this out. Just like any other animal, the heart of a cow is a constantly functioning organ. For that reason, its always working out, which means that its pretty much pure muscle. Four grams of beef heart contain 21 grams of protein for 119 calories and barely a gram of saturated fat. Yes, you have to ask your butcher to special order it. Yes, you have to get past the part that youre eating heart. But if you can clear those hurdles, this lean meat tastes incredible cubed, grilled, and tucked into tacos. Chicken breast, this is not.

The round comes from the backside of the cow, a hard-working area of the animal that helps it move and, in turn, is naturally lean. The eye cut comes from the center of the round. There are 23 grams of protein in a four-ounce serving of this cut. Thats not bad for 131 calories and just one gram of saturated fat. Eye of round is a tough cut, though, and benefits when its the centerpiece of a slow-cooked stew or very thinly sliced and anchored into a steak sandwich.

You guessed it: This cut of beef comes from the area of the cow above the eye of round. Like the eye of round, top round is a lean, hardworking muscle that takes well to slow-cooking or thin-slicing. The flavor is intensely savory and can stand up to other strong ingredients like red wine, rosemary, garlic, and gravy. A four-ounce serving of top round roast contains 131 calories, 27 grams of protein, and one gram of saturated fat.

Youll often see this cut in steak form behind the meat case. Because its butchered from the top portion of the animal, like top round, the meat has less intramuscular fat. This keeps it lean (25 grams of protein and one gram of saturated fat for 144 calories), but also can result in a chewier meal. One good strategy: Slice top sirloin into strips. This shortens the muscle fibers in the meat and, in essence, tenderizes it. Top sirloin strips work well in stir-fry, on kabobs, or simply sauted with fresh mushrooms.

Grandpa was on to something. Four ounces of beef liver contain 23 grams of protein for only 153 calories and one gram of saturated fat. Okay, yes, theres the flavor, which some people find off-putting, but theres a reason that you always see liver paired with onions. Sweet griddled onions remove some of the mineral bite of liver. A quick red wine sauce or gravy also help the protein go down. Still leery? Try some beef liver chopped into your next meatball or meatloaf recipe.

Every BBQ aficionados favorite cut also happens to be super lean. Its sort of the chicken breast of the cow, positioned near the front legs. The "brisket flat half," specifically, comes without the cuts large fat cap and tallies 140 calories, 24 grams protein, and two grams of fat for four ounces. Because its so low in fat, brisket deserves many hours basking in a smoker or slow-cooker in order to render the muscles fork-tender.

You know how some hamburger patties are sold as 90/10 or 80/20 on the label or behind the case? Well, the first number stands for the percentage of beef muscle; the second for the percentage of beef fat. So, 97/3 ground beef is 97 percent muscle. While it may not make for the juiciest burger (80/20 is a better bet), 97/3 ground beef does make for decent tacos, lettuce wraps, or as a rice-bowl topper. Four ounces of 97-percent lean ground beef has 25 grams of protein for 137 calories and two grams of saturated fat.

The chuck cut comes from the shoulder area of the cow, a massive area that produces blade, neck, and steak cuts-many of which are hearty and intensely beef in flavor. Stew meat is essentially large cubes of beef cut from this chuck area. Your typical chuck stew meat will run you 140 calories per every four ounces at 25 grams of protein and two grams of saturated fat. Yes, its good for stew. Its also good for meat-based pasta sauces.

The name doesnt lie. This cut is one of the few lean options that combines a lack of fat with supreme tenderness. Youll find tenderloin as long whole-muscle cut, but you can also buy it in steak form. A four-ounce portion comes in at 153 calories and delivers 25 grams of protein for two grams of saturated fat. Tenderloin is practically made for the grill.

Youll usually find shoulder in the form of a roast, also its sometimes cut into steaks. Shoulder meat comes from the same section of the animal as the stew meat (above) and shares many similar attributes for that reason. Youll eat 24 grams of protein and two grams of saturated fat in a four-ounce portion, which comes in at 141 calories.

*All nutritional analysis conducting using the USDAs Food Composition Nutrient Database and largely features trimmed cuts, meaning that extra-muscular fat was removed during processing.

A man can only eat so much chicken breast. That default meat of gym-goers is relatively easy to cook, adapts to a variety of different seasonings, and is cheap as all heck.

Feast Upon the 10 Leanest Cuts of Beef!

Egg slicers, taco holders, sushi bazookas, garlic choppers, hot dog toasters ( <a href="https://www.walmart.com/ip/Nostalgia-HDT600RETRORED-Pop-Up-Hot-Dog-Toaster/17242561?wmlspartner=wlpa&amp;selectedSellerId=0&amp;adid=22222222227014472836&amp;wl0=&amp;wl1=g&amp;wl2=c&amp;wl3=40346074472&amp;wl4=pla-78311239472&amp;wl5=1024620&amp;wl6=&amp;wl7=&amp;wl8=&amp;wl9=pla&amp;wl10=8175035&amp;wl11=online&amp;wl12=17242561&amp;wl13=&amp;veh=sem&amp;gclid=EAIaIQobChMIvM_G0Jrr4AIVzJ-zCh1a0QPeEAQYAyABEgJH0vD_BwE" id="1ad1472b-db75-3ddd-a8ce-96739c474c00"> no, really </a> )-all these one-trick-pony kitchen tools that sell themselves on efficiency actually create the opposite effect.

The more crap you have overloading your kitchen, the harder it is to find stuff, the less dynamic you are while cook, the more you easily become frustrated-OH MY GOD THE CHICKEN IS BURNING-and the more you think you hate cooking. Except that what you actually hate is all that accumulated cooking junk.

So whether youre looking to pare down your kitchen to the essentials, or youre stocking your first high-quality cooking space, we have you covered.

This list of the 30 most important cooking tools is vetted by Mens Health editors who know their way around the kitchen. But its also ranked and grouped according to how frequently you'll likely use them.

These are the products youll find in our home kitchens, where we use them almost every day. They make us happy. They make us incredible meals.

And not one of them is a hot dog toaster.

If you hate fun, you can stop reading now. These cooking tools posses the power to transform your kitchen into a place of booty-shaking, pasta-making, pizza-baking glory. Oh, now you want in?

You know why some people say that they hate cooking? Its because their kitchens are a mess. And do you know why their kitchens are a mess? Its because kitchen gadget manufacturers have made it that way. For years they've pushed useless cooking gear on a public that doesn't really need any of it.

The 30 Tools You Need to Cook Better Right Now

Get Fit at Any Age: How to Drop Weight in Your 40s

Add to the challenge that in your 40s, sarcopenia--the natural loss of muscle due to aging-- begins to work. That means not only trying to shed fat, but up your muscle gain. To make a plan that fit with his schedule and fitness goals, he started a weight-loss-oriented program with a trainer and nutritionist at Life Time North Meridian.

The first two months were extremely slow, says Hurford, as he underwent blood testing to figure out which foods were causing him internal inflammation, and to fine-tune his diet. But after those early struggles, Hurford settled into a workout routine as best as he possibly could and has since dropped around 25 pounds. The tweaking is proof that every body is different, and finding what works not only with your lifestyle but your physiology, is part of the challenge.

To stay accountable throughout the process, while still keeping to his demanding work and family schedule, Hurford and his trainer, Jack Sorrels checked in virtually. Through calls, emails, text messages, food journals, blood work, and accountability check ins, we've had to roll with the punches through this process, says Sorrels. I've gone to his fire station to train him before as well. I've rewritten his plan three times, changing the structure to be more advanced and move him from a conditioning phase to more hypertrophic and weight-loss focused.

Now, that Hurford has shed some initially weight, Sorrels says, We are now able to work safely on large compound movements that will take his physique and performance to the next level.

If youre looking to incorporate a combo of weight loss and muscle gain in your 40s, consider these tips from Hurfords trainer, Jack Sorrels of Life Time North Meridian.

Hurford needed to build muscle to stave off sarcopenia, the age-related loss of muscle that hits many men by 40. But before that, he needed consistency, so Sorrels focused on low-volume work. Your first step when training after a long layoff shouldnt be intense: Aim for light or body-weight exercises with higher rep ranges-12 to 15 for just 2 or 3 sets.

The key difference between 20-year-olds and the 40-plus crowd: After four decades, your body has bad habits that can lead to injury. Hurford spent 10 to 15 minutes warming up,stretching tight tissues (think hiplexors and pecs if you sit often) and awakening dormant muscles (the rhomboid muscles in your mid-back)with resistance-band drills.

After four weeks of low-volume work,Hurford was ready to accelerate his quest for strength, doing 8 to 12 reps per set, a range that helps build muscle. He also started doing supersets and circuits, pairing, say, bench presses with 30 seconds of cardio rowing to increase his heart rate.

Managing your intake for weight loss and fueling workouts is a fine-tuned combo that takes tweaking. Use this advice from Kristen Cohen, personal trainer and certified nutrition coach, LifeTime North Meridian to start your own nutrition plan:

Tackle everything all at once and youll easily feel overwhelmed.One week Hurford focused on drinking 120 ounces of water each day; another week he tried to cutback on added sugars in his diet.As the weeks go by, you accumulate the beneficial behaviors with far less stress than if you took on multiple goals.

Hurford works in a fire hall where high-carb foods are abundant(baked ziti, anyone?). But by envisioning himself choosing a more nutritious option early in the day, hes more likely to stick with it later. Same goes for family gatherings and weekend parties with friends.

The number on the scale isnt your only marker of progress. Even if that number hasnt changed, what else about you has? Are you sleeping better? Feeling more confident? More energized? More motivated?

Adams routine now is working through two upper-body days and two lower-body days in each workout. He and Sorrels keep the reps high, around 15 to 20 reps for most exercises, and typically do two sets of each move.

When you're a busy 40-something with two kids, sometimes weight sneaks up on you. Even when youre an active firefighter EMT, the daily grind and demands of looking after a family makes exercise and smart eating lapse. So it went for Adam Hurford, a 41 year old firefighter EMT from Avon, Indiana. Despite being a peer fitness trainer for his fire department, Hurford was never armed with nutritional training that keeps you sated and energized to the job, without putting on excess weight. If Im d...

The MH Transformation: Drop Weight in Your 40s

We helped one 60 year old get back in shape.

So the auditor for a local clothing company set to work with renewed discipline and rigor to get his health back in order, and with an assist from his trainer and nutritionist at Life Time .

Adapting a fitness and nutrition regimen to a serious health issue like Type II diabetes requires some finessing and fine tuning, and an extra level of care. Hed cut his regular calorie intake from over 2,2000 a day down to 1,339 when he started the program in November.

I hit a plateau in December, Rosol says. I kept losing and gaining the same two pounds. So he met with his trainer, who suggested increasing his carbohydrates on cardio days. That diet change, coupled with a slightly more challenging fitness routine, helped him break through. Rosol says hes lost almost 40 pounds. The tape doesnt lie either. Hes down 5 inches around his midsection and 4 inches around his hips.

His greatest challenge, Rosol says, is adapting what he and his wife cook together. Theyve had to overhaul many of their carbohydrate-heavy favorites to his more protein-centric plan. We love pancakes, he says. Now we make a Greek yogurt pancake with very little flour. Dinner is chicken, fish, or pork, with roasted broccoli, cauliflower, Brussels sprouts, or cabbage. Its somewhat rigid, he admits, but its working.

Paul started out at 40 percent body fat, but dropped to 33.7 percent body fat by the end of the challenge, says his Life Time trainer Kirk McFarland. He trains with me Monday through Friday around 5 or 5:30 in the morning, when most people are still in bed sleeping.

What motivates him to step inside the gym at 5:00 a.m. every morning? Im so mad at myself for getting the way that I did over the years. I dont want to do that to myself again.

I bought a dress shirt four years ago that I liked, but I could never button the bottom two buttons because the shirt was too tight, says Rosol. Im wearing that shirt right now.

<h1> Drop those Later in Life Pounds </h1>

If youre a motivated big guy, like Rosol, Kirk McFarland, C.P.T.-N.A.S.M., N.S.C.A., C.N., of Life Time Eden Prairie recommends these strategies to get your weight loss going again:

After 25 years on the couch, Rosol couldnt just jump into hard-core workouts. So McFarland started him with basic moves that are unlikely to lead to injuries, like plank, bird-dog, and rotator-cuff exercises to strengthen his spine and shoulder joints. For metabolic conditioning, he did medicine-ball slams and rowing. These moves build strength without overloading your muscles.

Rosol worked out six days a week, alternating a day of fast-paced weight training and body-weight work with a day of interval-style cardio on a treadmill, stationary bike, elliptical, and rower. This approach stimulates muscle growth one day and ramps up your heart rate the next.

Rosol wanted to do more training-but he didnt want an injury. The solution: A few evenings a week, he hit the gym again, solely to walk on a treadmill to get some additional calorie expenditure, says McFarland. Its an easy, safe way to slide more activity into your life without risk.

<h1> Eat for Weight Loss, and Your Life </h1>

Losing weight and managing a medical diet can be a challenge, but its possible with some of these tips from Kirk McFarland of Life Time Eden Prairie.

Weight loss for diabetics is different than for non diabetics. If youre diabetic, you have to pay particular attention to carbohydrates, especially empty carbs devoid of fiber and stuffed with sugar. That means replacing foods like white bread, white pasta, soda, and candy bars with non-starchy vegetables and fruit. Consult your physician, as lower-carb nutrition plans may alter the need for medication.

The cruciferous vegetable offers a ton of fiber, nutrients, and disease-fighting antioxidants for minimal calories. For a simple slaw, thinly slice and combine with a splash of red-wine vinegar and a little salt and pepper. Or chop and toss into a chicken stir fry.

A lot of people skip pork and opt for chicken because they think pork fat is bad. Well, when youre on a low-carbohydrate diet, you need to makeup for the lost calories (and not be hungry all the time) with fat.

His markers for diabetes-A1C, glucose fasting-are all down to the extent that his doctor believes hell be able to ease off his medication. He uses his asthma inhalers less.

Things had gotten away from Paul Rosol. He was still active, playing pickleball with his wife making it to the gym, but it wasnt doing enough to offset the diet and sedentary lifestyle for the 60 year old from Eden Prairie, Minnesota. Then the Type II Diabetes came. Now, with his first grandkid just arrived and encouragement from his physician son, Paul needed to get things back in check. Beyond in-check, even. He wanted to flourish. Hed lost his own father to a heart attack when he was seve...

The MH Transformation: Reset Your Body after 50

To Red Robin's credit, there are plenty of nutritious offerings on the menu (and you can check out <a href="https://www.redrobin.com/content/dam/web/pdf/nutrition-menu.pdf" id="24e3d25c-53f6-3392-a923-93cd5a464ba4"> their full nutrition guide here </a> ). But some of the options only sound healthful. So read this guide before your next RR stop.

The appetizers section of RRs menu is clogged with caloric clots. The diminutively named pretzel bites house 95 grams of carbs and 810 calories. Many of the wings have 20-plus grams of sugar, as does the Fresh-Fried Mushrooms (31 grams?!). Even if you split the Towering Onion rings, you cram in 655 calories before the main course. Safer bets: the Classic Wedge Salad (vegetables!) and the chips with salsa and guacamole (avocados fiber will help fill you up).

You might think Robins wraps offer healthier alternatives to their namesake burgers, but beware. The Nacho Chicken Bacon Wrap has 1,160 calories and 82 grams of carbs, only five of which are fiber. The Whiskey River BBQ Chicken Wrap has 1,020 calories and 75 grams empty carbs, 12 of which are sugar. If youre looking to cut carbs, ask instead for a lettuce-wrapped sandwich or burger or, if that idea appalls you, the Tavern Bun has the fewest grams of carbohydrates at 27.

Pick protein and greens. Feed your beef craving with a cup of Reds Chili Chili, which has 15 grams of protein for 220 calories. Then go with an Avo-Cobb-O Salad or a Simply Grilled Chicken Salad-both have more than the gut-filling amount of 30 grams of protein and six grams of fiber, for fewer than 700 calories and 10 grams of sugar. Thats if you ask for the small portion of dressing instead of the large. Do that.

Dont let the fruit-filled names fool you. That Coconut Pineapple Smoothie has 79 grams of sugar. The Hawaiian Heart Throb Smoothie? A whopping 88 grams of sugar-thats 31 more grams of sugar than their Double Berry Cheesecake. If you need something to wash down your meal, stick with water.

<h1> Hall of Shame: Red Robin Chocolate Malt </h1>

Its the most caloric drink on their menu. Yes, the monster size offers 20 grams of protein, but at the expense of 1,100 calories and 156 sugar. Thats the same amount of sugar in 3.8 12-ounce cans of Pepsi.

Red Robin Gourmet Burgers and Brews started as one restaurant in Seattle <a href="https://www.redrobin.com/company/about-us/history.html" id="4123e15e-0d16-3646-ad7c-259fd7b7ddd0"> back in the 1960s </a> . Today the chain operates 500 restaurants, all slinging big burgers and bottomless fries. The menu is massive, featuring everything from fish tacos to chicken fajitas to something called The Big Pig Out.

Red Robin Actually Has Healthy Food—if You Know How to Order

MH Advisory Board

The 20 winners that follow have all figured out the right balance between their active citizens and their active leaders. But how exactly did we arrive at this list?

We analyzed 100 of Americas most populous cities and gave each an activity rating based on fitness guidelines, as defined by the Centers for Disease Control and Prevention, and, on the flip side, the percentage of the population reporting inactivity. This rating contributed 50 percent of the weighted score.

Then we looked at general health, with our team determining the percent- age of the population reporting good, very good, or excellent overall health, according to the CDC and various state and county health records. We also pulled self-reported data about heart health and obesity. These three categories made up the other 50 percent of the weighted score, with obesity level carrying 25 percent, general health 15 percent, and cardiac health the remaining 10 percent.

These Are the 20 Fittest Cities in America

After calculating all that, we found a clear correlation between raw data and fitness culture (how much a city creates opportunities for fitness and encourages connection). A citys culture of activity can play a large role in persuading people to exercise with others, says Dan Giordano, D.P.T., C.S.C.S., cofounder of Bespoke Treatments, a physical-therapy clinic.

These top cities engage people to be activewhether its biking, hiking, or walking, says Michael Fredericson, M.D., of Stanford Medicines Department of Orthopaedic Surgery. Researchers now know that being in shape can involve more than working out in a gym.

It can involve simply stepping outside and joining the community of active people in your city, even ifespecially ifit didnt make this list.

California / Fitness Score: 98.2

Battle ropes by the bay in San Francisco.

Although San Fran doesnt have the highest good-health score (Madison took that one) or the lowest obesity percentage (Denver beat it out), it has the top activity score. Its the epicenter of fitness tech, with Apple, Fitbit, and Strava nearby. So maybe members of the tech community are stoking one anothers activity goals to crush it in the 3,413 acres of open space and more than 220 parks where residents can run, swim, bike, throw a Frisbee, or do any other kind of high-energy thing in a hilly city built between the ocean and the bay.

Wisconsin / Fitness Score: 92.7

People enjoy Lake Mendota.

Madisons five lakes provide residents with year-round fitness: ice skating and fishing in the winter; swimming, kayaking, and stand-up paddleboarding (and even SUP polo) in the summer. The city also has the second-highest activity score and the second-highest heart-health score.

Washington / Fitness Score: 92.5

A scene from the 2019 RocknRoll Seattle Marathon and 1/2 Marathon.

Seattle has a striking 485-plus parksand theyre not all open fields and blacktop loops. Gas Works Park weaves green space and trails through the remnants of a former industrial complex.

Colorado / Fitness Score: 90.8

According to ClassPass, a service connecting users to local fitness classes, Denvers top three are at High Ride Cycle, CorePower Yoga, and barre3. Combine that with a strong culture of mountain biking, hiking, and backcountry skiing and you can feel this city sweat.

California / Fitness Score: 87.8

Parks and nature preserves abound here, and one stretch of Solana Beach attracts a very high concentration of cyclists, reports Strava, an activity fitness tracker. The 1.2-kilometer path is wedged between the San Elijo Lagoon Ecological Reserve and Nature Center and Swamis State Marine Conservation Area.

California / Fitness Score: 87.3

Runners light up Strava along the Rancho San Antonio County Park, Stanford Dish, and Guadalupe River trails. All that cardio explains this citys first-place heart-health score.

Utah / Fitness Score: 86.5

Along the base of the Wasatch Range resides rock-hard fitness. Downtown boasts Salt Lake City CrossFit, Ute CrossFit Sugarhouse, Brickwall CrossFit, Kirin CrossFit, and . . . you get the point.

Minnesota / Fitness Score: 86.4

A high overall-health score and a low obesity percentage push this city upward despite its lower activity score. The Minneapolis area is home to the Mayo Clinic, Abbott Northwestern Hospital, the University of Minnesota Medical Center, and other ranked hospitals.

Vermont / Fitness Score: 84.2

Within striking distance of ski resorts such as Stowe, Smugglers Notch, and Bolton Valley, Burlington is bustling come snow season. But nearby Lake Champlain also makes it a fishing, kayaking, and sailing destination.

Maine / Fitness Score: 83.3

Leading the U. S., this city has 18 breweries per 50,000 residents. Luckily, theres no shortage of ways to work off carbs. Portland has 66 parks, 30 playgrounds, ten community gardens, and miles of walking and biking trails.

Colorado / Fitness Score: 82.1

Going for a hike here means huffing and puffing through the towering Garden of the Gods, Pikes Peak, or Broadmoor Seven Falls. The city claims 9,000-plus acres of parkland and 500 acres of trails.

Connecticut / Fitness Score: 80.1

Theyre yoga-crazed here, with four of Bridgeports top five ClassPass signups belonging to local studio Black Rock Yoga. Plus, the city has the sixth-lowest obesity percentage.

California / Fitness Score: 78.3

Theres plenty of yoga happening in Sacramento, too, reports ClassPass, but also hot Pilates, stationary-cycling classes, and InstaPhysique, which centers on the Megaformer, a fitness device.

Idaho / Fitness Score: 77.9

Credit this citys commitment to building a network for walkers, runners, and cyclists. Its Ridge to Rivers laces 190 miles of trails from the Boise Peak down to the Boise Foothills. Twenty-five miles of separate Greenbelt pathways slink along both sides of the Boise River.

Montana / Fitness Score: 77.4

Find the top ClassPass classes at Black Orchid Yoga + Cycle and Billings Kettlebell Club. Strava reports heavy use of Swords Park for cyclists and Black Otter Trail for runners. Both routes take advantage of Billingss 47 parks, which total 1,183 acres.

California / Fitness Score: 76.1

Along a three-block stretch of West Third Street in Beverly Hills, there are ten fitness studios alone. Three blocks. This concentration of cardiovascular activity is indicative of the larger commitment L. A. as a whole has to group activity.

NorthCarolina / Fitness Score: 74.6

Although Durham has numerous other running and cycling paths, a standout is the American Tobacco Trail, which has a very high volume of runners and riders, per Strava. The trail stretches over 22 miles through the city of Durham while also connecting to Chatham and Wake counties.

Hawaii / Fitness Score: 73.7

You may think that natives just sunbathe all day, but ClassPass shows a strong interest in yoga, barre, and Pilates. Strava runners hit Diamond Head Beach Park.

Nevada / Fitness Score: 72.9

Kayakers approaching the rapids in Truckee River Park.

Gamble by night, run by day? Strava reports that the Truckee River Walk, Idlewild Park, Ophir Peak, Mayberry Park, and the Flume Trail are popular running routes for its users in and around the city.

20. Virginia Beach

Virginia / Fitness Score: 72.5

The Virginia Beach Boardwalk.

A three-mile boardwalk along the Atlantic Ocean collects runners panting through the fresh salt air, and the many trails in First Landing State Park and Shore Drive also draw a high volume of Strava cyclists.

21. VIRGINIA BEACH, VA / Fitness Score 72.45 22. OAKLAND, CA (72.3) 23. ALBUQUERQUE, NM (72.05) 24. PORTLAND, OR (69.9) 25. FARGO, ND (69.8) 26. WASHINGTON, DC (69.45) 27. MANCHESTER, NH (69.15) 28. LINCOLN, NE (68.5) 29. BOSTON, MA (68.0) 30 . TUCSON, AZ (64.8)

31. FRESNO, CA / Fitness Score 63.9 32. ST. PETERSBURG, FL (63.6) 33. Raleigh, NC (63.5) 34. STOCKTON, CA (61.8) 35. ANCHORAGE, AK ( 60.5) 36. ATLANTA, GA (60.15) 37. SIOUX FALLS, SD (59.7) 38. CHICAGO, IL (59.5) 39. CHEYENNE, WY (58.2) 40. GREENSBORO, NC (58.05)

41. ST. PAUL, MN / Fitness Score 58.05 42. PITTSBURGH, PA (56.95) 43. RIVERSIDE, CA (56.8) 44. NASHVILLE-DAVIDSON, TN (55.8) 45. NEW YORK, NY (55.45) 46. JERSEY CITY, NJ (54.65) 47. AUSTIN, TX (54.3) 48. PHOENIX, AZ (54.05) 49. BUFFALO, NY (52.9) 50 . DES MOINES, IA (50.65)

51 . CHARLOTTE, NC / Fitness Score 49.4 52 . NORFOLK, VA (48.85) 53 . MILKWAUKEE, WI (48.4) 54 . KANSAS CITY, MO (47.45) 55 . PLANO, TX (47.05) 56 . NEWARK, NJ (45.7) 57 . MIAMI, FL (45.6) 58 . WINSTON-SALEM, NC (44.55) 59 . OMAHA, NE (43.8) 6 0 . TAMPA, FL (42.65)

61 . CINCINNATI, OH / Fitness Score 39.15 62 . CLEVELAND, OH (39.05) 63 . PROVIDENCE, RI (39.05) 64 . ORLANDO, FL (37.65) 65 . NEW ORLEANS, LA (37.1) 66 . LEXINGTON-FAYETTE, KY (36.45) 67 . BALTIMORE, MD (36.35) 68 . LAREDO, TX (35.85) 69 . WILMINGTON, DE (35.75) 7 0 . RICHMOND, VA (35.6)

71. COLUMBIA, SC / Fitness Score 34.95 72. COLUMBUS, OH (33.8) 7 3 . EL PASO, TX (33.3) 74. CHESAPEAKE, VA (33.15) 7 5 . LUBBOCK, TX (31.6) 76. LAS VEGAS, NV (30.65) 77. ST. LOUIS, MO (28.45) 78. DALLAS, TX (27.75) 79. PHILADELPHIA, PA (27.7) 80. HOUSTON, TX (27.6)

81. JACKSONVILLE, FL / Fitness Score 25.05 82. LOUISVILLE/JEFFERSON COUNTY, KY (23.7) 83. INDIANAPOLIS CITY, IN (23.6) 84. WICHITA, KS (20.7) 85. SAN ANTONIO, TX (20.5) 86. FORT WAYNE, IN (19.9) 87. BATON ROUGE, LA (18.35) 88. BAKERSFIELD, CA (18.15) 89. LITTLE ROCK, AR (17.9) 90. OKLAHOMA CITY, OK (15)

A CITY CANT get fit without two kinds of citizens. It needs loads of people like you filling up local parks and speeding along freshly paved bike lanes and generally having a blast outside or in rec centers. But it also needs elected officials actively responding to the needs of these constituents by setting health policy and creating new public spaces and making sure that pothole in the bike lane gets fixed pronto.