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Just before the new year, the ACSM published its annual list of fitness trend predictions. The list itself was rather predictable, citing yoga, exercise for weight loss, and group training amongst some of the “rising” trends in 2015. But the one item that really stuck out as having some weight was HIIT training.

High-Intensity Interval Training, or HIIT as it is more commonly referred to, should be the second most popular fitness trend of the year. It was a big deal a few years back, and apparently it’s going to see a resurgence.

What is it exactly? The ACSM describes HIIT as “short bursts of activity followed by a short period of rest or recovery. These exercise programs are usually performed in less than 30 minutes.”

That’s what makes HIIT so desirable — that 30 minute timeframe. It’s hard to include time in a list of workout excuses when it only requires 30 minutes. HIIT requires less time, but demands more of you during that time. You blast through circuits with little to no rest between moves or machines. It’s also a total body workout; because you never stop moving, and you’re doing strength training and not solely focused on strength or cardio exercises, you get the best of both worlds in one quick, tidy (very sweaty) session.

Making time for an hour or longer at the gym, and managing a schedule of cardio versus strength sessions, can be cumbersome at best. With HIIT workouts, you get it all squared away at once. Whose jam-packed, always-busy schedule couldn’t use that? HIIT really is the schedule relief we’ve all needed at the gym.

Or not at the gym, for that matter. Another great benefit of HIIT workouts is that it doesn’t require that you be in any one place. At home, the park, the gym, a hotel room… it honestly doesn’t matter. As long as you can dedicate that half hour to just getting the job done, then HIIT goes anywhere you do. That means you don’t have to just sit at your kid’s soccer practice or sack out on the couch during a Gilmore Girls marathon… you can use that time and that space to complete a legitimate, meaningful workout.

A lot of resources exist for getting your HIIT on! Everything from gym classes to books, DVDs, and more are available. These are often free or cheap (eliminating the cost excuse!).

Jessica Smith’s 2012 book Thin In 10 is one example. The resourceful book, co-authored by Liz Neporent, is hinged on HIIT principles and introduces those throughout its approachable fitness instruction. One of Jessica’s HIIT workouts includes a five-minute warm-up, something as simple as marching in place. You’ll do a series of exercises, and in each set you go all in with maximum effort for about 20-30 minutes, with active rest between moves. Lateral burpees, jumping jacks, mountain climbers, high knee marches, and squats are some of the moves you’ll do over two or three sets.

No equipment, no trainer, no certain place to be, and no brainer… HIIT workouts just make sense. Women’s Health Magazine likens HIIT training to a nice BOGO deal, combining cardio and strength training in to one fast-blast workout.

She’s the woman you love to hate the most, but she’s also the one pushing you harder than anyone else toward that goal. The relationship with a personal trainer is a unique and special one, and clients either soar or break under their tutelage. For every tidbit of insight and encouragement your trainer offers you, there’s something she’s holding back.

Pamela Hernandez, a certified personal trainer and health coach, recently published a really insightful piece on her blog at ThriveFit. She is regularly faced with clients who complain, “You make it look so easy!” She usually says “Because I’ve had more practice.” What she wants to say but leaves out to those bewildered clients, “I have to make it look easy so you don’t start doubting my ability or yours.” She plans workouts in advance and tries new stuff several times on herself until she’s got it and trusts that she can properly show you. You’ll get it too…with practice!

We talked with a few trainers who keep a few things to themselves during those sweat sessions. Whether to maintain the relationship, your respect of their position, a level of professionalism, or to not insult, offend, or scare you away, these personal trainers know when to keep their mouths shut!

“I think I am going to give the high protein diet a try,” said one of Valerie Orsoni’s clients to her. A wellness expert and founder of LeBootcamp, Valerie says she knew what the outcome would be for her client, recognizing that rapid weight loss with an equal or better regain were in the cards.

“I had already told her several times not to,” recounts Valerie, who this time didn’t say a word. “I let her do it for ten days, and then we looked at the situation and she realized, had I said something at first, she might have wanted to ‘win the fight’ and might have done it on a longer period of time.”

Lauren Martin, a NESTA personal trainer, will never lie about your progress just to make you feel better. If you ask and she answers, know it’s the honest truth, even if you don’t want to hear it. She’ll also never compare you to another client. Like most trainers, Martin believes in positive reinforcement; and she’s certainly not going to downplay another client’s efforts to boost yours (or talk yours down to someone else).

“Shut up. You’re wrong,” is bubbling just under the surface for Byron E. Hall, III, a district fitness manager for Portland Sport and Spa who holds a half dozen varied national fitness certifications. He’d never tell you that you need to remember that your trainer is “untangling years of bad information and habits in order to help you work smarter not harder, and we only have a few hours a week to do so.” So listen up. You’re paying him and trainers like him good money to get their expertise. You wouldn’t second guess your cardiothoracic surgeon based on what you scraped together from a few health talk shows, so don’t second guess your trainer based on an infographic from a fitness mag site.

His other dirty secret? “We eat like [garbage], too!” Yep it’s true. He may have told you to skip the dressing-soaked Caesar, but he did it with a burger and fries on his breath. “We just know that our usual healthy eating habits and consistent workout routines will easily offset that massively calorie dense lunch, and we’re pretty sure that’s the last thing you wanna hear!,” he said.

Pamela is right there with him, owning up to enjoying homemade ice cream on her birthday![insert shock and horror!!] “A client made a comment about how on my birthday I probably celebrated with hummus and vegetables.” Yeah right! Ice cream fits in with the 80/20 rule she lives by and prescribes to her clients. “I practice what I preach because it makes me feel good.”

When you’re a busty D-cup running sprints and intervals to train for the US Olympic Bobsled Team, the last thing you need is one more thing slowing you down. And for Alexandra Allred, it wasn’t just one, but two things slowing her down. She was one of those poor souls who doubled-down on sports bras. Since her time on the 1994 US Olympic team, she’s discovered Enell, ditched the second set of spandex, and now works as an adventure writer.

She lives in her Enell, something that gives her the support she needs to get through the work day. Test driving a Volvo Gravity Car, doing a back flip over the Sydney Harbor, or playing women’s professional football, these are all places Alexandra has reported to for work, and all instances where the right sports bra has made it easier to do her job. We never would have considered a career as tame as writing to necessitate serious sports gear for the ladies, but Alexandra has taught us a lesson.

And that is…Never underestimate what a woman will put herself through on the job, and never underestimate how a sports bra can be a vital part of the uniform!

Meet a few more hard working women who never clock-in without locking things down:

Firefighter — There are roughly 5,000 women working as firefighters in the US. Racing to the truck, climbing ladders, diving in to extreme situations are just a few of the ways these brave women use their bodies every day. A bouncy chest can slow you down when seconds count, but something more than an everyday bra provides the support needed to focus on more important matters.

Police Officer — Another group of brave women tasked with protecting and serving, but what’s protecting their bosom when the job really gets tough? Women in law enforcement should be wearing a sports bra under their uniforms to give them the support and comfort they need, free of typical bra distractions.

Construction Worker — Lifting, climbing, digging, hammering, there’s very little a female construction worker isn’t doing with her body during these intense work days. Don’t let a loose bra, too much bounce, or slipper straps get in the way from getting the job done.

Farmer — There’s nothing glamorous about life on the farm, even if you’re a woman digging in to the dirty work. Moving hay or bags of feed, shoveling manure, and herding animals are just a few of the laborious tasks awaiting farmers. As Terri Jay, a horsewoman, pointed out, this is one job tough enough for a sports bra.

Horsewomen/Equestrian — Jay was quick to remind that horsewomen, or professional equestrians, heavily rely on sports bras to protect against the jostle of the ride. She says a sports bra is all she wears now, and these well-fitted bras save her and fellow riders from the pain and distraction of the ride. She’s also free from managing bra straps that may slide down her shoulders.

HVAC — In her day-to-day work as an AC lab test technician, Aimee Tabor wears a sports bra every day. It provides the support she needs to “lift overhead, squat, crawl under/over equipment, and hold my body at odd angles to get to tight spots,” she explained. The bra gives her the compression and security she needs to keep her breasts out of the way.

Chefs — The hustle and bustle of a kitchen at high noon or dinner time is no joke. Any chef worth her salt is hardly standing still, whether chopping, stirring, baking, or plating. Don’t let a couple of bouncy melons slow you down, suit up in a sports bra before putting on the white coat to reduce unnecessary distractions during your busy day.

Mail Delivery — Whether driving for one of the big package companies or delivering mail door to door, these women put their bodies through the paces every day. UPS told us their drivers walk 3.5 miles per day, not to mention the lifting, reaching, climbing stairs, and bounce from the road their breasts endure. The extra support and comfort they need comes from wearing a sports bra under their uniform every day.

Nurses / Hospital Staff — Jillian Thien, RN, a floor nurse in an orthopedic unit, says wearing a sports bra to work makes her “feel extra athletic moving all those joint replacement patients around!” She explained that she generally prefers to wear a sports bra to work, and feels more comfortable on the days when she does. Brittany Hudson has a labor-intensive job as a hospital account liason and relies on the extra support of a sports bra every day. “I move very fast through hospitals and clinics…and have to stock closets and haul heavy medical equipment,” she explained.

Military Personnel — These most selfless women should take a moment to do something truly selfish, and that is put their bosom first! There’s rarely a slow day at the office when you’re tasked with defending a nation. So let a bra like Enell be your first line of defense in support and protecting your chest.

PE Teacher — Whether it’s basketball, dodgeball, jump rope, or classic tag, leading a PE class will keep a teacher on her toes, and her breasts going this way and that! Just as a personal trainer wouldn’t go to the gym without a sports bra, you shouldn’t either.

Pregnant Women — Pregnancy may very well be the most important temporary job you’ll ever had! Ingrid Von Burg, a yoga instructor, advises her prenatal clients to suit up in a sports bra. “I find it super useful to wear a sports bra while pregnant since the chest grows and feels heavy,” she said. This can be especially key for those women in desk jobs; the more support and comfort you have up front, the more likely you are to have better posture. Ultimately saving you from back pain, improving core strength, and avoiding that “exhausted chest” feeling at the end of the day.

Do you wear your sports bra for work?

I can’t believe it’s already November! was no doubt whispered by most of us recently. Time really does slip through our fingers faster than we can keep up, which means we can all too easily miss our chance to enjoy those seasonal delights we wait for all year. Make yourself a fall bucket list — we’ve included a few things to get you started — to help prioritize the things that mean the most to you this time of year. Remember to keep those bodies moving, even the fun stuff is an excuse to do something good for you!

Rake the leaves. No joke, this is a serious sweat session. Struggling to fit in a workout and the yard work? Two birds, one stone right here! Save this for arms day and enjoy a roughly 300 calorie burn. Plus, the big pile at the end makes for some great fun and photo opps with the family.

Sip some cider. Go for the unfiltered, unpasteurized sibling of apple juice and enjoy an earthier, bigger flavor. On a nutrition label, the difference between cider and juice is negligible. So if you’re going to spring for this sweet treat of empty calories, go with the one that’s truer to the whole apple.

Do a turkey trot. These races happen every weekend through Thanksgiving and there’s no reason you shouldn’t be a part of at least one! Whether it’s a 1 mile fun run, 5K or longer distance, don’t let yourself fall in to the fall fitness slump. It’s not that cold outside…yet.

Sweat indoors. When it is too chilly to workout outside, try one of those studio classes you’ve heard about. PiYo — Pilates + Yoga — is all the rage and gives your body a serious burn. POUND is totally fun but a serious workout, too. Rock climbing walls will have you stronger by spring. And of course there’s always spin, barre, Zumba, and swimming if the classics are more your speed.

Eat pumpkin! You can’t hide from the most popular flavor of the season, just make sure it’s real pumpkin when you do indulge. The fake flavor in most treats is just garbage, but real pumpkin has a host of vitamins and minerals. Add pure pumpkin puree to oatmeal, smoothies, yogurt cups, pasta sauce, soup, chili, muffins, and more!

Eat from a mug. There is just something super cozy about enjoying a cup of soup, chili, or stew from a coffee mug instead of a bowl. Lighten a go-to stew recipe with pork tenderloin instead of beef tips, and cut the fat out of chili with ground turkey instead of ground beef. Whatever you’re making, stock it full of hearty veggies to feel full and satisfied.

Take a hike. Before the real winter temps move in, dress in layers, pack a light picnic, and head for the nearest trail, hill, or mountain. You’ll knockout your cardio for the day, not to mention take in some spectacular views of the colorful scenery.

Bake all day. Whether it’s pies, cookies, breads, or other treats, pile in to the kitchen — solo or with your favorite crew — and whip up all of those goodies you’re craving. An indulgence once in a while is totally OK, especially if you plan to share the treats with a local nursing home, homeless shelter, or other place where your generosity won’t go unnoticed.

Give back. The season of giving is upon us, so consider giving of your time and put your back in to it! Rake an elderly neighbor’s yard, deliver firewood, help winterize a school playground, deliver or prepare warm meals, or pick up a shift at the food bank during their busiest time.

Resolve to resolve now. Beat the rush and start your resolution now! Why wait two more months when you could have two months of progress under your belt by the time everyone else is starting. What a powerfully motivating way to start the new year.

Guest Post by ENELL Ambassador Allison Elliott-Shannon:

“Allison sucks! Allison sucks!”

That was pretty much the soundtrack to gym class for me, grades 1-8. In first and second grades I hid from the teacher because I thought jumping jacks were boring. Third grade was the high point of my P.E. career, as we learned the Virginia Reel year and I played on a competitive tee ball team; but I quit tee ball the next year when I found myself the only girl on the team, and was subject to much spitting and stomping of my hands by my teammates. That was the beginning of the downhill slide, and by fourth grade I was living in fear of being picked last for kickball /dodgeball/basketball/softball teams (which happened often).

Having a sadistic gym teacher, who encouraged kids to bully one another to toughen up the weaklings, didn’t help. By middle school, I would do practically anything to get out of running laps or having to serve in volleyball.

I had a brief flirtation with badminton, but otherwise I was solidly Not Athletic. My peers thought so, my gym teachers thought so, and I agreed. Add to my general dislike of sports that I was on the short side, with stubby legs and zero upper body strength, and it’s small surprise that my high school varsity letter was from the Academic Team.

With that background, it’s surprising that at the age of 35 I put hundreds of miles a year on my running shoes. I started running at 33, when my then-fiancé encouraged me to join him on the road. He told me he wanted a running partner, and perhaps I was swayed out of my right mind by love and our upcoming nuptials; I agreed to start training.

It was slow going at first. I would run to the end of the block then come to a halt, gasping for air. Slowly that block became two blocks, then a quarter of a mile, and so on until I reached a mile, then two miles, then 3.1. Over time, 3.1 stretched out into five, at which point I decided to start working on speed rather than distance. I can now do a heart-pounding 5k in a time that probably beats anything I could do as a thin-but-out-of-shape 20 year old. I ‘m not super fast for a runner, but I’m fast for me.

Running has been a physical challenge, yes, but even more of a mental one. I have learned things about myself: that I’m more motivated by positive rewards than by punishment, that I can go longer if I don’t know how far I’m really going, and that feeling mentally defeated is worse for me than any fatigue of the body. I have also learned, by talking to more experienced runners (including my fellow ENELL Ambassadors) that every runner has a voice in their head constantly telling them to quit; the secret of running is to say “I will do it” to your brain in an authoritative tone.

Finally, I’ve learned that running is about working with what you have in terms of your body. I don’t have long legs, my feet underpronate, and my bosom requires industrial-strength support. I look like nobody’s idea of a runner.  But through running, I’ve found a new confidence in my body. I’ve learned that the road is a judgment-free zone, where it’s just me and my heart rate (and often my husband, who slows down his speedy pace to stay with me). On the road there are no taunting peers, no cruel gym teachers, and no boys trying to spit on me. I’ve learned to take pride in my muscled legs. When the pedicurist looks at my broken-off toenails and asks “What happened?” I’m proud to say “I’m a runner.” My body is imperfect, but I’m making it stronger through using it to meet my goals.

When friends who see my ceaseless flow of social media posts about my latest distances say they are impressed by my running and wish they could do the same, I say with all sincerity “If I can do it, anyone can.” Because it’s true: if the girl who literally ran and hid from gym class can become the women who laces up her shoes and hits the road regularly, there is hope for us all. As the quote popularly attributed to George Eliot says, “It’s never too late to become what you might have been.”

About Allison Elliott-Shannon: Blog / Facebook / Twitter / Pinterest /  Instagram

Allison Elliott-Shannon became a runner for the first time in her early 30s. Starting with a short run to the end of the block, she built on small successes over the course of about a year, until she completed her first competitive 5k. Now working on moving into the 10k range and improving her speed, she has been a fan of Enell since being introduced to the Enell Sport early on in her running program.

Allison is a marketing director, writer, and history nerd, and a native of the Kentucky Appalachian Knobs. She now lives in Lexington, Ky., with her husband and stepdaughter. She spends her workdays thinking of ways to help students and faculty engage with a large academic library system. Event planning is part of her day job, and also figures into her volunteer service for the Junior League of Lexington and the historic Bodley-Bullock House in downtown Lexington.

When she isn’t rambling about the Bluegrass state, Allison enjoys travel further afield. Recent trips have taken her to Charleston, S.C., Los Angeles, Washington, D.C., and New York City. She and her family are big fans of Disney Parks, and she managed to set foot in both Walt Disney World and Disneyland last year. Her current goal is to get back to Europe, to revisit the places she saw while living in London as a college student. She never met a historical marker she didn’t like, and seeks out historical tours of every city she visits.

Other minor life obsessions for Allison include: retro advertising, vintage jewelry, and the collected works of Jane Austen. Her favorite American novel is All the King’s Men, and she would love to own a vintage Ford Mustang. When procrastinating, she turns to Pinterest, Apartment Therapy, and the IKEA catalog for pleasant distraction. She also makes one heck of a pan of brownies.

Allison runs for her health, to spend time with her husband, and to challenge herself. Someday she will compete during the Disney Princess Half Marathon event.

Thanksgiving has more or less looked the same for decades…centuries even. Football was one of the only modern updates to the recipe. Turkey, cranberries, touchdown, nap, rinse, repeat. But the turkey trot has changed that. Finally. Thankfully!

Base image from Daniel Parks via Flickr

The popularity has exploded beyond a few local running clubs and now the most novice and newbie runners grace starting lines across the country. This is a trend we love even more than seconds of pumpkin pie. This year there are more than 1300 races planned throughout the U.S., all scheduled between November 1 and Thanksgiving Day. That means millions of runners — whether for their first or hundredth time — will get up off the couch and move their bodies.

If you’re one of the newbs, know that you are welcomed with open arms. Enjoy a strong start with these race day tips:

Check the Weather. Unless you’re in So-Cal or Florida, the weather can be impressively temperamental during November. You could be facing an unseasonably warm race or one that’s painfully bitter cold.

Dress in Layers. Because of the tricky weather, you definitely want to dress in layers. Wear a moisture-wicking tank or tee under a hoodie or long-sleeve tee, something you can tie around your waist when the race heats up.

Take a Donation! Like most races, turkey trots are traditionally used as a food bank donation drive. Some put your entry fee toward the donation, some encourage cash donations at the gate, and some simply accept canned goods and other non-perishables. It’s an easy way to kick-off the giving season.

Wear Good Shoes. If this is your first race — whether you do the one mile, the 5k, or go the longer distance — do not wear those dusty sneakers you bought five or so years ago. You will kill your feet and you will hurt at the finish line. It’s also not a great day to break in a new pair. Plan ahead and spend a few days in some new kicks.

Wear Your Sports Bra! You’ll put the girls through the paces at a turkey trot, so break out the big guns and wear your Enell. You’ll be more comfortable, not to mention feel more confident when your turkeys aren’t trotting this way and that down the trail.

Bring the Family. Racing may be an individual sport, but turkey trots are an ensemble! Turkey trots are extremely family friendly, so grab that crew of people sacked out at your house and get some fresh air and quality time together. Strollers, wagons, and sometimes even dogs are all more than welcome.

Take a Selfie. This is your first race and you deserve a race-day selfie to post across Facebook and Instagram like all of those other people you follow. A year from now when this first race is a distant memory, you’ll enjoy the souvenir from your first race.

Have Fun. Don’t put too much pressure on yourself. Sure there’s a finish line and some races are timed, but just go, enjoy the day, the energy of the scene, and cross the finish line in your own time. Whether you run, walk, or crawl, your finish line looks the same as everyone else. Cross it with pride and hopefully a smile on your sweaty face!

Do you have plans for a Turkey Trot this year?

1. Rumor: Breast cancer is the leading cause of death in women.

Fact: It’s certainly no friend to women, but it’s not the biggest killer. Heart disease has that unfortunate title, “and is more deadly than all forms of cancer combined,” according to the American Heart Association. In fact, breast cancer comes in sixth behind heart disease, stroke, lung cancer, chronic lower respiratory disease, and Alzheimer’s.

In this infographic that illustrates Where We Donate vs. Disease That Kill Us, breast cancer is at the top of the heap, pulling in some four times as many funds as heart disease.

2. Rumor: Underwires / tight clothing cause breast cancer.

Fact: This isn’t true at all. BreastCancer.org affirms that “Underwire bras do not cause breast cancer,” and that “There is no scientific evidence to support…this rumor.” It’s thought that the compression from a bra’s underwire, or even tight bras and clothing, don’t allow the lymph nodes to “breathe” which can lead to toxins and cause cancer, but it just isn’t the case.

3. Rumor: Small breasts can’t get cancer.

Fact: Cancer doesn’t discriminate, not even against smaller breasts. While obesity is a risk factor for breast cancer, and those overweight women tend to have larger breasts, the correlation does not exist that the less chest you have the less cancer you’ll have.

4. Rumor: Mammograms don’t save lives.

Fact: The truth is, early detection in all its forms — self breast exams, clinical breast exam, mammogram, ultrasound and CT — is the first line of defense. The earlier a cancer is caught, the more options and better outlook the patient has. Last year a controversial study published in the British Medical Journal found that mammograms may do more harm than good. The medical community, almost at large, is refuting and even calling for additional research before current recommendations and standards for mammographies change.

5. Rumor: You can prevent breast cancer.

Fact: Ultimately, no. There’s a lot you can do reduce your risk — largely through healthy lifestyle — but breast cancer is a mean ‘ole bit… witch… who backs down for no one. Health.com cites that “70% of women diagnosed with breast cancer have no identifiable risk factors, meaning that the disease occurs largely by chance and according to as-yet-unexplained factors.”