The Daily Check-In 10.20

The Descent is a Precision Run treadmill classic that’s now available on Variis. As the interval durations descend, you’ll have to up your speed and incline.

Try the first segment of the class, resting for 60 seconds between each interval.

Interval 1: Run for 60 seconds at 2.0 MPH below your 1-minute PR (or at an effort of 5 to 6 out of 10) on a 0% incline.

Interval 2: Run for 50 seconds, but increase your speed by .5 MPH and take your incline to 1%.

Interval 3: Run for 40 seconds, but increase your speed by another .5 MPH and take your incline to 2%.

Smoked paprika adds subtle heat to this versatile spread, which is ready in just a few minutes. Use it on sandwiches, salads, or as a snack with crudité and pita chips. Be sure to buy unsweetened, plain pumpkin purée (preferably organic).

Premenopausal women who were the most active had a 17 percent lower risk of developing breast cancer compared to those who were the least mobile, according to a 2017 report by the American Institute for Cancer Research and the World Cancer Research Fund.

Anne McTiernan, MD, a lead author of the report and cancer prevention expert at the Fred Hutchinson Cancer Research Center in Seattle, suggests women aim for 45 minutes of cardio five days a week to lower their odds.

“Cooking is a way to show my family I care,” says Leigh Hoyt, a Tier 3+ trainer at Tysons Corner in Virginia. “We eat mostly an anti-inflammatory diet in our home and rely on spices for flavor. I recently added different varieties to the spice cabinet,” she says. Two to try:

Za'atar: “This is traditionally a condiment but makes for a great spice marinade as well,” says Hoyt.

Sumac: “This is actually a component of Za’atar and an addition to chicken shawarma, which I was introduced to from an Egyptian client,” says Hoyt.