A Fitness Pro Shares 6 Simple Tips to Appreciate Your Body

Strength Training: 2-3 Days

The magic formula, according to Noam Tamir, CSCS, founder of TS Fitness, is three days of strength training, two days of cardio, and two days of active rest per week.

Strength training days are absolutely crucial for maintaining a healthy weight. In addition to forming and shaping a strong, sexy bod, adding muscle mass increases your resting metabolism — meaning you'll burn more calories when you’re at home on your couch, enjoying a good Netflix binge. If you’re not looking to add any noticeable muscle, you can theoretically strength train twice a week and make use of that third day for cardio, but we wouldn’t recommend skipping it altogether.

You can strength train in a variety of ways, too. Lifting is an obvious option, but for those who are really looking for a leaner physique or who just hate lifting, pilates and intense vinyasa yoga are also fabulous. Functional training, like rock climbing or rowing, also qualifies.

Make sure to take a break between your strength training days. Most experts say that you need at least 48 hours for your muscles to recover. In the meantime, there’s cardio!

Cardio: 2-3 Days

Cardio is undoubtedly important, not only for keeping your heart healthy, but also for burning fat. Without getting too technical, you should aim to hit 85-100 percent of your target heart rate for roughly 15 minutes. You can calculate your maximum heart rate by subtracting your age from 220. So, if you’re 27, your max heart rate would be 193, and 85 percent of that would be 164.

You can get there with high-intensity interval training, long-distance running, Zumba, cardio kickboxing — whatever floats your boat.

Active Rest: 2 Days

Finally, one of the most important parts of your workout plan: active rest. Two days of your week should be fully focused on letting your muscles rebuild through gentle stretching, walking, restorative yoga, or foam rolling. By completing these kinds of workouts twice a week, you’ll be staying active and building flexibility all while chilling out!

The Dangers of Over-Exercising

It’s important to take time off from your workouts if health is your overall goal. For one thing, over-exercising can lead to adrenal fatigue and other disorders, as exercise is literally added stress for your body. Your adrenal glands respond to exercise by releasing stress hormones like adrenaline and cortisol, and over time, not giving your adrenals a break can lead to tiredness, lethargy, and even thyroid problems.

And besides, it’s important to take a mental break from exercise. When you start to obsess about fitness, is when a healthy habit turns into something more sinister. Do yourself a favor and take at least two days a week for rest or active recovery. Your body will thank you!

How To Prepare Zoodles

Cut Your Zucchini Noodles The Right Way

To make zoodles, cut both ends off of the zucchini. Slice the zucchini into two halves. From there, use a tool like the Kitchenaid spiralizer attachment that screws onto your stand mixer or a free-standing tool like the one from OXO, or an Inspiralizer to unspool fine or extra fine zucchini ribbons from the core of the zucchini.

In a pinch, you could try using a vegetable peeler to peel long planks off the zucchini and then slice them into noodles. Or, cut the planks using a chef's knife and then further slice them into matchsticks. Once you've processed the zucchini into zoodles, store them in the refrigerator where they taste best within three days.

While zoodles can be eaten raw and dressed up in pesto or another salad dressing, if you want to cook them, these are the three methods to try.

How To Cook Sautéed Zoodles

Heat a skillet over medium heat. Add two teaspoons of oil (olive or coconut) or a pat of unsalted butter. Toss in the zoodles (spiralized from one zucchini), salt to taste, and sauté for several minutes, turning with tongs until the color of the zoodles deepens and they become soft.

Serving Suggestion: After oil is heated, stir in thinly sliced garlic or minced fresh ginger to sizzle and scent the oil. This would be the time to also add a dash of spice like a curry powder, if you like. Once zoodles are cooked, garnish with a scattering of toasted coconut, shredded fresh cilantro and/or mint leaves, and chopped scallions. Pair it with fish.

Zoodle Recipes That'll Make You Want More

Shrimp Scampi with Zoodles

Swap out traditional noodles with zoodles for a flavorful, healthy dish. (via Feel Good Foodie)

Spiralized Zucchini Chicken Noodle Soup Jars

This recipe is the perfect low-carb meal prep idea. Just add boiling water, microwave and enjoy! (via The Girl on Bloor)

Zoodles with Tomatoes and Capers

This raw five-ingredient zoodle recipe will take you through all the warm months. It’s fresh, fast, and furiously flavorful. (via A Spicy Perspective)

Pesto Zoodles

This delicious summertime recipe adds color, nutrition and fun to your meals. (via Feel Good Foodie)

Vietnamese Chicken Pho with Zoodles

This healthy zoodle recipe is gluten free, paleo, and oh-so tantalizing! (via A Spicy Perspective)

Avocado Zucchini Carbonara Pasta

There's so many options that'll come up when searching how to cook zoodles, but none of them will taste like this avocado zucchini carbonara pasta recipe. It's not complicated to make, but it is pretty to plate! (via Half Baked Harvest)

Literary References In The Tortured Poets Department

Down Bad — "Did You Take All My Old Clothes, Just To Leave Me Here, Naked And Alone"

While "Down Bad" feels like a reference to aliens, it's also reminding us of the story of Adam and Eve, who were left naked in the Garden of Eden after eating the Fruit of the Knowledge of Good and Evil. The "experiments" Taylor Swift references in the first verse (plus the "Fortnight" music video) are also giving Mary Shelley/Frankenstein!

So Long, London — "You Left Me At The House By The Heath"

Hampstead Heath is a beautiful area of London that reportedly inspired C.S. Lewis to write The Chronicles of Narnia in the late 30s and early 40s. As Narnia's self-proclaimed biggest fan, I'm totally claiming this indirect literary reference, especially since the Pevensies have to stay at the Professor's house when they're evacuated from London.

I Hate It Here — "I Hate It Here So I Will Go To Secret Gardens In My Mind People Need A Key To Get To"

This Taylor Swift song is all about wishing she was somewhere else during an early period of her life, and referencing The Secret Garden makes total sense. In the book, lead character Mary has to access the Secret Garden to discover the hope, joy, and healing she's lost.

thanK you aIMee — "I Pushed Each Boulder Up The Hill"

This seems to be another Greek mythology reference, this time to Sisyphus. He was forced by the gods to roll a boulder up a hill — and then do it again when it rolled back down. Considering this song seems to reference Kim Kardashian, Kanye West, and the drama that led to Reputation, it feels like a reference to the feud that rears its head over and over again.

Cassandra — "So They Killed Cassandra First Cause She Feared The Worst And Tried To Tell The Town"

In Greek mythology, Cassandra (whose name means "she who entangles men," FYI) was a beautiful woman, and princess of Troy. The god Apollo falls in love with her, and gives her the power of prophecy — that is, until she rejects him and he turns the gift into a curse where no one believes her anymore.

The Bolter — "She Fell Through The Ice, Then Came Out Alive"

This is another indirect literary reference I'm claiming that totally reminds me of Amy March from Little Women. Amy falls through the ice when the March sisters are all children living in Massachusetts. Fans have historically hated her character, which is tied to the "A curious child, ever reviled // By everyone except her own father" lyric.

Movie References In Taylor Swift's New Album

My Boy Only Breaks His Favorite Toys — "I Felt More When We Played Pretend Than With All The Kens"

The internet has claimed Taylor Swift as the real-world version of Barbie, and after last year's blockbuster hit (and Taylor referencing Ken in "Hits Different") we get another nod to our favorite doll. Plus, this song reminds me of Syd from Toy Story destroying his toys, and "he was my best friend down at the sandlot" got me thinking about The Sandlot. So many movie references, so little time!

Guilty As Sin? — "How Can I Be Guilty As Sin?"

Taylor Swift wrote "Carolina" for the book-to-movie adaptation of Where The Crawdads Sing. In "Carolina," she sings that Kya's community has "said that I was guilty as sin and sleep in a liar’s bed.”

More Pop Culture References

• The Tortured Poets Department — Taylor Swift mentions poet & writer Dylan Thomas, singer-songwriter & poet Patti Smith, and American singer Charlie Puth, boygenius singer Lucy Dacus, producer Jack Antonoff.
• But Daddy I Love Him — This is a line in both The Little Mermaid and The Notebook.
• Florida!!! — Florence Welch is featured on this song, which mentions a hurricane. Florence + The Machine has a song titled "Hurricane Love."
• Guilty As Sin? — Taylor also references "The Downtown Lights" by The Blue Nile, as well as the Crucifixion and Resurrection of Jesus in The Bible.
• Who's Afraid Of Little Old Me — Who's Afraid Of Virginia Woolf revolves around a bitter and aging couple who weaponize the youth of their guests against one another.
• loml — "The coward claimed he was a lion" is a reference to The Wizard of Oz, while "Mr. Steal Your Girl" is a Trey Songz track.
• I Can Do It With A Broken Heart — This whole song is about Taylor Swift's Eras Tour.
• The Alchemy + The Prophecy — In Taylor Swift's TIME interview, she references Harry Potter, which has huge themes around alchemy and prophecies.
• Clara Bow — This song references Clara Bow, Stevie Nicks, and Taylor herself!
• So High School — Taylor Swift Mentions video game Grand Theft Auto, Artistotle, and American Pie. She also mentions games like Kiss Marry Kill, Truth or Dare, and Spin the Bottle