I will not say that getting up before the sun to go sweat through my natural curls has been easy. But my battle of the bulge hasn’t been against the physical part of the weightloss aka the workout, it’s actually been the diet part.

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Eating without salt, dairy products, rice, pasta, bread and anything else that you can think of that you fully indulge in, is hard. Damn hard. In fact, it’s been studied and proven that 80% of people that lose weight, gain it back. Why don’t diets and exercising work? They do work. It’s us. It’s not that we don’t do the work. Many of us quit after we reach a certain goal or we just lose focus.

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What I’ve noticed over the last couple of years of losing 15% of my own body fat is that it’s about making better choices. If you work in an office like I do–there’s always going to be random cakes to celebrate this or that person, catered lunches with all kinds of tasty sandwiches and maybe even a few after-work happy hour gatherings with cheap liquor that loosens your mind and your judgment and before you know it–you’re munching on something deep fried. One bad decision can lead to a day filled with the wrong choices.

Just because it’s a struggle to maintain grabbing baby carrots instead of a bag of chips doesn’t mean that it can’t be done. Ok, let yourself have that greasy snack you think you’re craving, but let that be your only downfall that day, or even better, that week. Personally, I’ve let myself make a few bad choices in my first weekend after I barely made it through the first week of classes.

I set myself up for failure when I was reminded that this past weekend was Memorial Day Weekend and I looked on my calendar and saw two different BBQ’s. *sigh* I told myself I would cheat just once at each BBQ, Once I arrived, spotted the burgers and ribs cooking at the first BBQ, I told myself, “Ok, just one of each and that’s it.” I put them in my plate and after eating the burger (complete with cheese AND bread–two things I’m not allowed to eat right now) and the two–yes two pork ribs, I knew I’d done enough. I had to keep reminding myself that all it takes it one bad choice and I made it a point to keep those choices to a minimum.

Failure is easy when you give yourself unrealistic goals like cutting out EVERYTHING that’s bad from your diet. That doesn’t mean that you’re giving your trainer or nutritionist the side eye; it does mean that you can have a bite or two of the Ben & Jerry’s, so long as it stops there. The guilt you’ll feel should be great enough to let that bitte or two suffice. Don’t let that guilt drag you down and make you give up, thus ruining your entire diet and in turn, your journey.

Stay tuned this week for fitness/diet tips from NYLean25 creator, Robert Brace as well as my week’s progress! Also, make sure you’re following me on Twitter @Rhapsodani for photos of my delicious & healthy meals!

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1) Walking – If you have stairs in your home, go up and down them a few times. Instead of waiting for the elevator, take the stairs. If you take a bus or train, get off a few stops earlier and walk the rest of the way. Whenever possible, just walk! It’s a great way to help tone up your legs.

2) Jumping Jacks – This calisthenic exercise works out your shoulders, back, thighs and calves. Start in a standing position with your feet together and your arms relaxed by your side. When you jump, move your feet apart until they are wider than your shoulders, while at the same time raising your arms over your head. Then jump back into starting position.

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3) Leg lifts – This exercise can be done from sitting on a chair at your desk. Sit upright in the chair while lifting your legs until they are at a straight angle towards your hips. Lower your legs slowly and stop about 3 inches off of the floor. Hold your legs steady for about 2 seconds and then repeat.

4) Squats – Knowing how to do squats properly can firm up your butt and legs rapidly. Stand with your legs evenly apart while keeping your toes, hips and knees in a straight line. Slowly lower your body as if you were going to sit in a chair, bending the knees. Hold the position for 2 seconds and then return to starting position. Then repeat 10-15 times for an intense work out.

5) Dancing – Besides being lots of fun, dancing has many great health benefits. You will gain flexibility, strength, endurance and a sense of well being just by throwing on your favorite tunes and getting your dance on!

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NYLean25 is an interval training program that alternates between short bursts of high intensity activity followed by short rest periods or low intensity activity. Each class is a short 25 minutes and only three days a week. That’s perfect for the average busy-body that doesn’t have enough time to dedicate to fitness. I will be working with Robert Brace, the creator of NYLean25 for the next seven weeks to change the way I eat and learn effective ways to exercise.

Check me out in the very first installment of my own iPhone Fitness Diaries featuring the first day of the NYLean25 Challenge!

Follow me on my journey! And definitely follow me on Twitter @Rhapsodani to see my homemade healthy meals, complaints about the smell of Popeye’s in the air and excitement about my weekly progress! Don’t forget to come back every week for updates!

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Listen To This Workout Playlist To Get Motivated!

“The FTC is claiming that the reported studies that Skechers used in advertisements that proved health benefits from wearing the shoes were flawed and false. The company even made claims about weight loss and cardiovascular health,” David Vladeck, director of the FTC’s Bureau of Consumer Protection, said in the statement. “The FTC’s message, for Skechers and other national advertisers, is to shape up your substantiation or tone down your claims.” – CBS News

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I never bought the shoes, but I definitely thought about it. I know a lot of moms who swear they are the bomb! Getting to the gym is not always the easiest tasks for moms, so putting on sneakers that you can do your daily activities in and still improve your body is a win win! If I could just put on some sneakers and increase calorie burn, help with back pain, increase leg muscle activation and improve posture all at the same time,  hat’s sounds pretty good to me. Maybe the FTC is right, it all sounds a little too good!

The company still stands by their product and agreed to settle. They will have to pay over 40 million in benefit claims. Regardless, I am sure Skechers will see a drop in sales. To read more about their findings, please visit, CBS News. Customers who bought the shoes can get a refund from the FTC directly. To submit a claim, visit Skechers Settlement.

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Check Out This Workout Playlist To Get In Shape Without Shape Ups!

Let’s face it, we all get into a slump. No matter how good our intentions are to get to the gym at least three times a week, boredom will eventually set in and you’ll find an excuse why you don’t need to show up.

Just like your wardrobe, your workout routine needs a quick pick me upper, especially if you’re doing the same cardio routine or running on the same old piece of treadmill-rubber day after day. Read on for exercise boredom busters that’ll turn your workout around.

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Sick of Going Solo

Become a groupie to automatically get a workout buddy or two. Having a companion jogging, cycling or lifting weight together will keep you from feeling lonely. You and your partner can even compete against each other to boost the moral. However, while exercising together, do not just talk constantly until you lose the focus in doing the exercise.

Tired of the Treadmill

The number-one mistake runners make is going one speed, at one incline, every workout. Play with the control panel. After a 5-minute warm-up, jog for 2 minutes (at 5.5 mph, for example), then walk for 2 minutes (at 3.5 mph) or sprint (at 7.0 mph) — surprise yourself! Repeat for 20 to 30 minutes. Or work the treadmill into a circuit. Place a pair of 5- to 8-pound dumbbells beside the machine, and jump off every 3 minutes to do 1 minute of arm toners.

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Done Spinning My Wheels

Whether you take a studio cycling class or pedal on a stationary bike, bring your mind (and the motivation) back into your workout. Set a positive intention before each biking session that answers the question, “How do I want to feel?” Create a 30-minute playlist of your favorite high-energy hits, then change the way you ride with every song — crank up the resistance, stand up and cycle, pedal faster, etc. The new tunes and techniques will help keep things fresh.

READ MORE HERE

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Can Health Rules Be Broken?

a baby with Trey who was not ready to be a daddy and she dumped him!

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Want Killer Legs? Try These Exercises

1. Take your lunch break.
The reason the U.S. Department of Labor mandates breaks during the workday is because it is insane to work non stop and not eat, let along stretch your legs! So honor the laws in place for your health and stop scarfing down your turkey sandwich at your desk. Instead, go out and pick up lunch, power walking on the way there and back. After awhile make it harder and pick a locale further away from your office. The faster you get used to walking the more calories you burn. Win, win, WIN! Don’t want to buy lunch out every day? That’s cool, pack your lunch and power walk to a nearby park or playground. Not only will you get a much needed break from the office, but your quick commute will serve your body and mind in a way that lunch at your cubicle never could.

2. Run your errands.
Stop texting and emailing your coworkers silly one liners, and take the chance to unglue your hips from your not-so-cushy-chair and actually walk to their desk. You may think this lends a minimal calorie burn, but a little activity done often goes a long way! So goodbye sedentary lifestyle, hello extra burn.

3. Work-Out (for real).
Staring at your computer not only makes your eyes cross after a couple of hours but also makes you the chic no one wants to “cross.” So break up your work day with a quick workout. 10 minutes tops. Do each exercise 10 times, or for an extra challenge try and pump out as many reps as you can in 30 seconds. Perform this circuit once or even 2-3 times a day and wallah…you just clocked a legitimate session.

Try these exercises

• Tricep Dips – Place your hands under your hips and slide of your chair. Keep your body parallel to the chair and lower your hips by bending your elbows. Make sure you are not just dropping your hips up and down. Roll the shoulders back and engage your tricep muscles (those sexy muscles in the back of your arms). Swivel chairs are great because they are unstable and therefore make you engage your core much more, so don’t be afraid to wobble a bit.
• Leg Lifts – Super discreet since your legs will be tucked under your desk. This triple whammy will work your quadriceps, core, and stretch your hamstrings all at the same time. Begin by extending one leg out in front of you and flex your foot towards your ankle. Tighten all the muscles in your leg and slightly lock your knee. Without relaxing your muscles or bending your knee, lift your leg up and down. Do 10 reps and then switch sides. Too easy? Drape your bowling bag….I mean your purse across your shin. The weight coupled with the instability of your bag will definitely kick things up a notch.
• Bicep Curls – Sine you have your 10lb purse near by might as well work the front of your arms (your biceps). Hold your purse in a way that your wrist is neutral and curl your purse towards your shoulder. Release and repeat 10 times before switching sides.
• Tummy Tuck – No knife necessary. Flatten your abs by squeezing your knees together and drawing them up towards your chest. For the easiest version hold on to the sides of your chair. Once your core strength increases remove your hands and play with holding the knees up a little longer before lowering them back towards the floor.

4. Woosah.
Make your world a better place by taking 5 minutes every now and then to relax, stretch, and breathe.

• Spine Twist. Sit tall in your seat and wrap your hand around the opposite knee, keep twisting by looking behind you. Hold for three deep breaths before repeating on the other side.
• Chest/Upper Back Stretch. Sit tall and interlace your hands behind your head. Inhale and stretch the chest muscles by pulling the elbows back and the shoulder blades together. Then exhale and draw your elbows together while gently relaxing your neck in order to stretch the upper back. Repeat 3-4 times.
• Hip Stretch. Cross your leg, ankle to opposite knee. Sit tall as you gently press the knee of the crossed leg down towards the ground. Hold for three deep breaths before repeating on the other side.
• Hamstring Stretch. Open up the muscles in the back of your leg by placing your heel on top of a hip height object, such as a small filing cabinet. Keep your leg straight and reach towards your toe without rounding your spine. Hold for 30 seconds and repeat on the other side.

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The video below will demonstrate each each movement in circuit fashion. Remember, challenge yourself burn as many calories as possible, most important, be safe and have fun.

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Listen To This Playlist For Some Motivation For Your Workout!

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VIDEO: Make Over Your Abs

When you walk at a quick clip, you zap as many calories as you would jogging. Add in hills or stairs and you boost the burn while also increasing the sculpting benefits for your butt and legs. This easy-to-follow plan, designed by Shape’s fitness director, Jeanine Detz, uses both tricks to speed up your results. “You’ll see a difference in a month if you follow two rules,” she says: “Make sure your brisk pace is just that—it should feel so demanding, it would be easier to break into a run— and always walk on a hilly circuit, which increases your calorie burn by up to 50 percent.” Think of this routine as your walk 2.0—it’s more challenging, more effective, and guaranteed to give you a leaner body by summer. Now step to it!

GET THE ROUTINE HERE

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Do these simple exercises and show off that sexy back before summer ends:

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Step 1

Purchase fitness DVDs or videos that you can do on your own time, at your own pace, suggests UK newspaper “The Independent.” If fitness videos seem like too large of an investment, or you get bored with routines easily, try borrowing fitness DVDs from your library. It’s a good way to test drive different programs to find out which you like best, and you don’t need to feel embarrassed like you might at a group class at the gym.

Step 2

Exercise with family. You might head to the backyard to kick around a soccer ball, or engage in a family water fight–these are easy ways to keep fit, but to also help your family stay fit. Make a commitment together to participate in healthy habits around the house, like eating healthier snacks, doing push-ups during television commercials, or swapping computer time for fitness time each day.

Visualize your way to losing weight

Step 3

Make your own fitness equipment from things you commonly find around your home. Dumbbells are expensive, but you can lift a gallon of milk or a large can of beans instead. Fill containers with water for resistance exercises, or invest in a pull-up bar that can be placed on a door frame so you don’t miss out on beneficial weight training activities.

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7 new moves to tone your tummy

Breastfeeding: Breastfeeding is a sure way to lose the weight.  I had trouble learning how to breastfeed, but with a little practice I was on the fast track to shedding the baby weight.

Regular Exercise: Exercise is always the best way to lose that unwanted weight. I just found a way to either work out in the morning or I would watch the exercise channel on television. I only did about 20 minutes a day but that’s all it really takes. You will be surprised by the results. The key exercise to do is definitely sit-ups. It helps get your abdominal muscles back in shape after the pregnancy.

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Health Eating: Healthy eating is imperative to losing the baby weight. There are a lot of articles out there about baby weight diets; I didn’t do any of those because they say dieting too early after giving birth can affect your milk supply, so I just avoided it all together. Instead of cutting back on what I ate, I just changed what I was eating. I would go to our local farmers markets and buy a bunch of produce like avocados, tomatoes, carrots, celery etc. and I would just eat them raw. Sometimes I would make a salad and add chicken, steak or crab. It was super good and I lost the baby weight at the same time. Here is a great crab salad recipe from my website, Crab with Avocado and Grapefruit. To die for!

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How To Stay Fit While At Home

Walk Off That Belly Flab

The Twerk Team is nothing new, but their skills have definitely gone viral, making them infamous. These girls use their assets (pun intended) to shake, gyrate and twerk until they sweat. The videos will leave you hypnotized. You’ll want to turn away, but you can’t.

Before you know it, you’re wanting to twerk too. With all the different kind of dancing fitness classes popping up, Twerking could really be a real class. Dance fitness professionals even label Twerking a workout.

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People may think that Twerking is a bit too sexy to be a workout, but there’s other types like Zumba and Pole Dancing that are equally as sexy, but will trim and tone your physique while allowing you to feel sexy without feeling raunchy.

You don’t need to leave the house. Just put on a pair of shorts, get a booty-shaking playlist together, squat and twerk. In no time, you’ll feel the burn. In case you can’t afford a gym membership and you want to stay in shape, try Twerking.

[Songza Playlist=twerk-music-HelloBeautiful]

Total Body Workout For Those On The Go

Walk Off That Belly Flab

Mmmmm mmm mmm (black momma head shake). No judgement and no worries, because the good news is you don’t have to choose. You can have both: fly hair and a fit bod to match. So calling all those “1 out of 3” girls, keep reading so you can finally stop letting your hair disrupt your healthy.

Not all styles are created equally. In the “Black Girls Workout Olympics” natural hair girls who rock their hair natural definitely take the gold. If that’s you, then thanks to your hair choice you can go hard in the paint when it comes to your workout since a little sweat wont kill your kinks! But hold up…you silver and bronze medal girls are not exempt. Where there is a will there is a way…so keep reading.

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To shampoo or not to shampoo, that is the question. No matter what medal hangs around your neck the key to maintaining any black girls hairdo while working out is to lock in moisture. Sweat and working out kind of go hand in hand, but too much sweat can be super drying and therefore damaging to your tresses. So try and limit your shampoo days to once a week (pH balanced/sulfate free suds of course) and opt for either a dry shampoo (if you have relaxed, natural blown out hair, weave or locks), sudsless shampoo, or a rinse and condition regimen (if you have natural hair that is not heat manipulated/dependent) on the days your drenched in sweat.

Up your “hair product” game. I have worked out my entire hair life (through relaxers, natural hair…kinky and fro-ed out, and blow outs….long and sleek). And I can say that the key to working out and maintaining lovely locks is: styling products. With natural hair, leave-in conditioner is my BFF. The more the better…before, during, and certainly after workouts. And with natural blown out hair don’t opt out on the heat protectant or anti-reversion styling products. They not only protect the hair from heat and environmental damage but they also lead to a better blow out. The better the blow out the better it will hold up during jumping jacks. Recommendations: Giovanni Direct Leave In Conditioner, Keihl’s Hair Conditioner and Grooming Aid Formula 133, and John Frieda Frizz-Ease 3-Day Straight Semi-Permanent Styling Spray.

Sweat it out before you blow it out. I get it, who wants to spend hours and dollars at the salon only to sweat it out in Zumba class? No one. So woman know thyself and the intensity of your workouts. Not all workouts have to leave you drenched in sweat. So if you get your hair done on Friday’s your weekly workout may start of with lower impact workouts such as yoga, pilates, strength training, or even brisk walks. Each day kick up the intensity so by Friday you are literally slipping in your own sweat!

Pull it high to and let it dry. Your blowout can and will survive your morning run if you do two things. One, pull it into either one or multiple ponytails on the top of your head (the higher the better) using a cloth based hair tie. Test drive this; depending on your hair, certain hair ties leave a crease while others don’t. And, two….no matter what let your roots dry before your release your locks. Impatience will certainly lead to puffiness, so WAIT. Ok ok I hear you….I am not wearing a ponytail to work. Well then….either opt for a super chic bun (make sure ends are loosely tucked or else you will have moist ends) or pop a couple rollers in so your ponytail is full of body and fun.

Bring back the sweat band. 80’s fitness gear never gets old when it comes to upholding your do, so tie down your edges girls with either a cotton scarf or headband (not silk….silk can’t handle sweat and 30 mins is not going to break off your edges…so don’t fear the cotton). Also to lock in moisture, oil your scalp and edges pre workout. Wasup coconut and jojoba oil. The oil will definitely help repel some of the super drying sweat you accumulate in spin class, so don’t skip this step sistah.

Be Cool. Last but certainly not least, keep your mane under control by opting to work out in cooler climates/environments. Getting your burn on outside when it is cooler can make a difference when it comes to the amount of sweat you build up. I run outside all winter and also rock a natural hair blow out most weeks. So lace up and bare the cold girls. And when winter is over, don’t fret….get up under the AC or a fan during your indoor workout and still keep your scalp a little less sweaty. Boom!

Stressed? Why Not Stretch It Out

Total Body Workout For Those On The Go

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Stress is an inevitable part of our lives in today’s busy world. Small lifestyle changes can help relieve stress. Incorporate stretching into a daily routine to help alleviate stress.

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Here are some stretching techniques to follow from stress.lovetoknow.how:

The Crescent Stretch

1. While standing or sitting, raise your hands over your head.

2. Interlock your fingers and as you exhale move your hands and arms to te right. Make sure to keep your shoulders back.

3. Take several deep breathes and inhale as you move your hands back over your head.

4. Repeat the exercise moving your hands and arms toward the left.

Do this exercise four to five times for maximum stress relief.

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“When Black Girls Run! was created three years ago, I had just lost a considerable amount of weight, and I was getting tons of questions from friends and family about how I was staying in shape,” says Hicks a former soccer player and college athlete. “So my partner Toni and I decided to start blogging about our running and fitness experiences in order to share this information easily. Two year later, we launched the running groups and the movement caught on like wild fire.”

The movement that started in New York City has become a nationwide phenomenon. Hello Beautiful caught up with Hicks to chat about her motivation to stay fit and how Black Girls Run! Inspires other women to do the same.

On Starting Black Girls Run! Support Groups

When we initially launched the groups, we asked our readers if they were interested in starting a BGR! chapter in their area. The response was amazing, and from there we created our first 30 groups. A few months later, was launched a second round of groups. The success of the groups has been primarily word of mouth – members tell their friends, co-workers, family etc. The highlight of BGR! is definitely seeing how many lives we are impacting in a positive way.

On Finding Motivation

I’m motivated to stay in shape by the amazing support system I have with BGR! I feel like the groups help keep me accountable, and I always have fellow runners that I can turn to for a pick me up if I’m feeling unmotivated. I think that consistency is key to living a life of wellness. I try to encourage new members to think of working out as a lifestyle change. It’s not just something that you do to get in shape for an event – it’s something that you do to take care of your self for the rest of your life.

On The Future

Right now, we are preparing for our first official race, which will be September 16th in Atlanta, GA. This is a huge undertaking for BGR!, so we are focused on putting on a successful and fun race. We are also looking to increase our membership. Right now, roughly 25,000 ladies have signed up to join one of our groups. I would like to double that number by next year.

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Just this week, I finally made it back. Of course, everyone says “Where have you been?” My response is “busy!” I have to admit that once I did make it back and started to work out again, it felt great! I forget how much going to the gym is such a stress reliever. You can literally just block out everything and concentrate on you.

I think what I did wrong the first time was that I started going to the gym, but I didn’t actually put it into my schedule. I just somehow found my way there and then eventually I just stopped going.

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This is not going to work, especially when you have kids. Too much is going on every day that if you don’t schedule time to go you’re just not going to make it there. This time around,  I signed up two days a week at 12 pm to take a spin class for one hour. My gym has a daycare, so I just drop my daughter there and head to class. I get one solid hour of hard work out time. I recommend all moms find a gym with a daycare!

When I’m done, I pick up my daughter and leave. It’s easy and simple! No surprises and no thinking about what I am going to do when I get to the gym. So, my goal is to schedule my classes on my calendar, attend regularly and by summertime I should be right and tight! Wish me luck, I’m going to need it.

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Don’t Sweat The Small Stuff

What you’ll need for this workout: A set of 3- to 8-pound dumbbells, a resistance band, and a straight-backed chair

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Targets: Shoulders and chest

1. Holding one end of a resistance band in each hand, palms facing in, stand tall with feet shoulder-width apart so that both feet are placed securely on middle of band.

2. With palms facing each other, raise extended arms (keep elbows slightly bent) forward until they are parallel to ground and thumbs point upward.

3. Slowly lower arms to start position.

Do 3 sets of 12 to 15 reps.

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Cross Chest Press

Target: Chest

1. Holding one end of a resistance band in left hand, stand with right hand on hip and feet wide apart, left foot placed firmly on other end of band.

2. Bring left hand by upper left side of chest, palm facing chest, elbow tucked close to ribs. (Band should be taut; if it’s slack, feed more length under left foot.)

3. Keeping left hand close to body, press band across chest aiming just beyond and slightly above right shoulder. (Your torso will rotate slightly as you continue to press and extend left arm out fully across chest.)

4. Slowly return to elbow-tuck position.

Do 10 reps. Switch sides; repeat. Do 3 sets per side.

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She’s now telling celebs to get in the zone – the “AJ Zone,” that is – which promotes less dieting, and more of “choosing your better.” Watch the vid below to see what she means.

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Here are some tips on how to make mini-New Year’s resolutions that will keep you committed to regular exercise from sheknows.com:

1) Make time for you

The problem: Taking care of yourself on a daily basis – if you don’t already maintain a fitness routine – can be challenging. From daycare to meetings or just catching up with friends, it can often feel like “you” don’t really fit into the equation of “your” day.

The solution: Start making yourself a priority. Let people around you know that you’re hoping to make a big fitness change in your life and ask them for their support. See if your friends can help you with a few day-to-day tasks — or even exercise with you. Get your husband to clean up the dishes so you can head off to the gym or outside for a walk. By sticking to your “I need me time” plan, you’ll be more likely to keep an exercise schedule.

Work out on your lunch break

2) Write it down

The problem: You want to lose weight and tone your muscles, but haven’t set any concrete targets and you’re not sure how to go about achieving your fitness goals.

The solution: Studies show people who write things down – from what they eat to how they feel before, during and after exercise – are more likely to stick to a new healthy living plan. So, before you start any routine, go to your local bookstore and buy a journal to track your fitness goals (or keep one online). Include inspirational quotes in your fitness journal to inspire you to exercise whenever you feel like taking a day off (or feel too lazy to get off the couch). Doing this will help you feel more organized and in control of your fitness future.

3) Set realistic fitness goals

The problem: Your fitness goals are too lofty and could set you up for failure. For example, it’s January and you want to run a half-marathon by March or you’re hoping to lose 10 pounds in one month.

The solution: Talk to your doctor before starting any fitness regimen to help you set realistic fitness goals. Make an appointment with a qualified personal trainer who can assist you in breaking your larger New Year’s resolutions into smaller more tangible fitness targets and tasks. This will keep you motivated and increase your odds of being successful. A medical or fitness professional can also help you plan for and overcome the inevitable hurdles that may hinder your workout schedule; for example, illness, injury, or family and work obligations.

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Research shows that yoga helps to maintain or control anxiety, arthritis, asthma, back pain, blood pressure, carpal tunnel syndrome, chronic fatigue, depression, diabetes, epilepsy, headaches, heart disease, multiple sclerosis, and stress. Here are some of the additional health benefits of Yoga:

• Improves concentration and creativity

• Improves blood circulation

• Boosts self-esteem

• Improves muscle tone, flexibility, strength and stamina

• Reduces stress and tension

Many gyms and fitness centers offer Yoga, and you can get started by using simple online tutorials or books from your local bookstore! Wouldn’t that be a great start to a new year? Just think of this as a positive beginning to the new and improved YOU.

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“Healthified” Fluffy Orange Fruit Dip [Recipe]

Give The New Year A Healthy Start

Cold weather doesn’t have to put a freeze on your outdoor exercise program. If you take precautions, you can still work out when the weather turns chilly.

1) Wear the right clothing.  Don’t overdress. You can overheat even in below-freezing temperatures. If you dress too warmly, you’ll sweat a lot. Then, when cold winds hit, perspiration will rapidly evaporate, chilling you. You want to limit perspiration and keep it away from both your skin and the outside air.

2) Layering is key. Wear a synthetic material like polypropylene against your skin. This will allow the sweat to pass through the fabric away from your body. The second layer should be wool or cotton to soak up moisture. The third layer should be chosen for its ability to keep the cold air out — something lightweight and artificial.

Layering also helps regulate your temperature. If you get too warm, you can strip off a layer.

Work out on your lunch break

3) Heads up. You can lose a tremendous amount of heat through your uncovered head, so wear a hat, cap or hood. Your feet get cold first. Wear appropriate boots or shoes, insulate them with warm socks and keep them dry.

Because of the large surface area to volume, your hands are also more susceptible to cold. Choose mittens over gloves, because the fingers can warm each other and the mitten decreases the exposed surface area.

4) Don’t forget fluids. If you can see your breath, you’re seeing moisture leave your body. So drink plenty of fluids, particularly if the air is cold and dry.  Drink water before you go out, and bring some with you. But don’t drink alcohol — it makes you lose heat.

5) Don’t overdo it. Cold is a stress on the body, and so is exercise. Together they may be too much for someone not in optimal health. Talk to your doctor before you start a winter exercise program.

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1.  Ditch your diet.
If you have been trying to drop those last 10 pounds for the last, what is it now…four years? Do yourself a favor and let it go this holiday season. Worrying about weight loss during a time where temptation is staring you in the face day in and day out is not only miserable, but incredibly unrealistic. Since when have you seen eggnog lattes in June? Never. So indulge (in moderation of course) and enjoy the flavors of the season.

2.  Sweat it out now so you aren’t sweating over it later.
Physical activity not only relieves holiday stress but can also help prevent weight gain. Simply clocking 10-15 more minutes at the gym can make a huge difference when trying to offset the handful of M&Ms you popped in your mouth at your coworkers desk after lunch. Can’t make it to the gym? No worries, commit to being more physically conscience throughout your day. If you take public transportation, get off the train or bus one stop early and power walk it the rest of the way. Or make a playlist of your top 5 songs and dance like your 16 again a few times a week.

3.  Don’t skip meals.
Well don’t do this ever…but especially avoid meal skipping during this time of the year. Depriving your body for hours ultimately leads to a binge. Also not eating often is a sure way to tell your metabolism to take the back seat and a slow metabolism = quick weight gain. So don’t sabotage your diet by starving yourself all day only to end up scraping the bowl of spinach dip that night at the company holiday party.

4.  Plan ahead and scan the spread.
With holiday party hopping hogging your entire weekends, it is important to do these two things. First, don’t show up on an empty stomach. Have a small snack before so arrive so you wont be quick to say hello to the meatballs before the host. A handful of almonds or a cup of broth based soup are both great options. Second, before you load up your plate explore the entire spread and see what you’re working with. Fill up on low calorie foods (ie the vegetable platter…but go easy on the high fat dip), and decide what succulent treats are really worth it. If you must taste everything then take “tasting” portions, and then go back for the things you really loved. That way your not stuck sucking down the too salty macaroni and cheese when you could have enjoyed the red velvet cake much much more.

5.  Take the food out of the fun.
There are usually 3 things you can count on being in attendance at each and every holiday party you attend this year. Food, drinks, and people. This year be Miss L.O.P. (Life Of the Party) and back away from the food table and the bar. That way instead of working only your mouth you can work the room. Focus on catching up with the people you do know and getting to know the ones you don’t. Instant calorie saver.

6.  Take multiple shots.
Of water not tequila. When attending holiday parties be sure to down at least eight ounces of water before you arrive and dive head first into the eggnog. Drinking plenty water will also help decipher how hungry you really are. Many people confuse thirst with hunger, so don’t waste calories filling up on high fat dishes when a shot or two of Aquafina could have done the trick. Also be sure to drink water in between alcoholic drinks. That way you not only stay hydrated, but also help in controlling the speed in which the liquor metabolizes in your body (ie. avoid getting sloppy drunk too quickly).

7.  Be the host with the most.
Healthy ideas in mind that is. Do you really need that whole stick of butter in your pecan pie? Your mashed potatoes can be just as creamy with low fat milk and sour cream. So look at your menu and try and find quick and flavorful ways to slash a few calories. You can also have a slamming health conscience holiday party if you plan your playlist with as much detail as you do your menu. Good music not only makes people feel good, it makes them move. The more they dance, the less they eat…and the less they drink. Good times, calories burned, and you may wake up the next morning without drunk friends laid out on your couch. Now thats a good party.

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How To Beat The Winter Blues

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Here is a post-holiday action plan to get you feeling back to normal again from our partners at blackdoctor.org:

1. Embrace Those Chores

“Housework is the best way to fit in a workout without even knowing it,” says Shannon Griffiths, group fitness director for Lakeshore Athletic Club in Boulder, Colo. Scrubbing, sweeping, vacuuming … they all burn calories.

Even cooking fires up the calorie furnace, says Griffiths, especially if you’re moving around the kitchen. So put on perky music and boogie down while you bake.

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Simple NON-Food Related Tips To Help You Eat Less & Lose Weight

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What you’ll need for this workout: A set of 3- to 8-pound dumbbells, a resistance band, and a straight-backed chair

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Targets: Shoulders and chest

1. Holding one end of a resistance band in each hand, palms facing in, stand tall with feet shoulder-width apart so that both feet are placed securely on middle of band.

2. With palms facing each other, raise extended arms (keep elbows slightly bent) forward until they are parallel to ground and thumbs point upward.

3. Slowly lower arms to start position.

Do 3 sets of 12 to 15 reps.

5 Ways To Stay In The Gym

Cross Chest Press

Target: Chest

1. Holding one end of a resistance band in left hand, stand with right hand on hip and feet wide apart, left foot placed firmly on other end of band.

2. Bring left hand by upper left side of chest, palm facing chest, elbow tucked close to ribs. (Band should be taut; if it’s slack, feed more length under left foot.)

3. Keeping left hand close to body, press band across chest aiming just beyond and slightly above right shoulder. (Your torso will rotate slightly as you continue to press and extend left arm out fully across chest.)

4. Slowly return to elbow-tuck position.

Do 10 reps. Switch sides; repeat. Do 3 sets per side.

READ THE REST HERE

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Want To Burn Calories? Try Jumping Rope

Get cute right after your workout

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The video below will demonstrate each each movement in circuit fashion. Remember, challenge yourself burn as many calories as possible, most important, be safe and have fun.

SOURCE

Related Links:

Want To Burn Calories? Try Jumping Rope

VIDEO: Make Over Your Abs

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Flavored Yogurt: Many brands have more than 25 g sugar per 6-ounce serving. “That amount of yogurt has about 12 grams of sugar from lactose,” Farrell says. “Anything above that means there’s extra, typically from preserves—which is basically fruit marinated in sugar—or straight table sugar.”
How To Defuse It: Reach for plain lowfat yogurt, and stir in chopped fruit or fresh berries, Farrell suggests. You’ll satisfy your sweet tooth and get a dose of fiber and antioxidants.

Smoothies: “The number-one source of added sugar in our diet is beverages, and smoothies are loaded with it,” says Sari Greaves, R.D., a spokeswoman for the American Dietetic Association. Jamba Juice’s 24-ounce classic smoothies, for instance, have 70 g or more total sugar, most of which is added sugar from juice, sherbet and frozen yogurt.
How To Defuse It: “At the counter, custom-order your beverage: Ask for whole fruit, little or no juice, lowfat milk or plain yogurt, and ice,” Greaves says.

Lowfat & Fat-Free Salad Dressing: They often contain sugar in place of fattening oils, and many have 5 g to 7 g per 2-tablespoon serving. That doesn’t sound like a lot, but it adds up. Besides, do you really need sugar with your lettuce?
How To Defuse It: Bypass dressings that list sugar as one of the first three ingredients. (Annie’s Naturals is a good choice.) Or make your own with three parts balsamic vinegar, one part olive oil, and mustard, garlic powder, salt and pepper to taste. SEE THE REST HERE!

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Step 1

Purchase fitness DVDs or videos that you can do on your own time, at your own pace, suggests UK newspaper “The Independent.” If fitness videos seem like too large of an investment, or you get bored with routines easily, try borrowing fitness DVDs from your library. It’s a good way to test drive different programs to find out which you like best, and you don’t need to feel embarrassed like you might at a group class at the gym.

Step 2

Exercise with family. You might head to the backyard to kick around a soccer ball, or engage in a family water fight–these are easy ways to keep fit, but to also help your family stay fit. Make a commitment together to participate in healthy habits around the house, like eating healthier snacks, doing push-ups during television commercials, or swapping computer time for fitness time each day.

Visualize your way to losing weight

Step 3

Make your own fitness equipment from things you commonly find around your home. Dumbbells are expensive, but you can lift a gallon of milk or a large can of beans instead. Fill containers with water for resistance exercises, or invest in a pull-up bar that can be placed on a door frame so you don’t miss out on beneficial weight training activities.

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Tyler Perry

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7 new moves to tone your tummy

When you walk at a quick clip, you zap as many calories as you would jogging. Add in hills or stairs and you boost the burn while also increasing the sculpting benefits for your butt and legs. This easy-to-follow plan, designed by Shape’s fitness director, Jeanine Detz, uses both tricks to speed up your results. “You’ll see a difference in a month if you follow two rules,” she says: “Make sure your brisk pace is just that—it should feel so demanding, it would be easier to break into a run— and always walk on a hilly circuit, which increases your calorie burn by up to 50 percent.” Think of this routine as your walk 2.0—it’s more challenging, more effective, and guaranteed to give you a leaner body by summer. Now step to it!

GET THE ROUTINE HERE

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5 Ways To Stay In The Gym

Want To Burn Calories? Try Jumping Rope

What’s So Different About This Workout?

The below moves work both sets of muscles actively (when they contract) and as stabilizers (to keep your torso stable when you’re in motion). The result? You develop a firm, toned midsection and a balance between your front and your back muscles that lets you move with more fluidity and grace.

Note: As you do this workout, don’t just count the reps. Pay attention to the shapes that your body forms and focus on the feel of your muscles contracting. Think about it: you create these arcs and angles every day in almost everything that you do – when you pick up something that just fell to the floor and when you lift your baby over your head. With stronger abs and a stronger lower back, you’ll be able to lift heavier weights without injury; as a result, you’ll become leaner, stronger and faster. An added plus is that, by adding back exercises to your ab routine, you’ll look slimmer as the exercises work to improve your posture.

How To Revive Your Workout

The Program: Do these exercise in order. For all back exercises (2, 4, 6), start with 1 set of 2 to 4 reps, and gradually progress to 1 set of 6 to 8 reps. For ab exercises except #3, begin with 1 set of 8 to 12 reps. As you get stronger, add 1 set at a time until you can do 3 sets of 12 reps. Rest for 30 seconds between abdominal sets if necessary.

1. Extended Leg Crunch

Lie on your back on the ground with your legs straight and toes pointed to keep you leg muscles contracted. Place fingertips behind your head, touching, but not clasped, elbows pointing out to the sides. Contract abdominals, bringing spine to a neutral position. Keeping head relaxed against hands, lift head, neck and shoulders off the ground in 2 counts, bringing ribs toward your hips without moving legs. In top position, shoulder blades should clear the ground with elbows pointing forward. Lower in 2 counts and repeat. Strengthens abdominals.

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2. Rib Lift

Lie on your back, legs straight, toes pointed. Extend arms out to sides at shoulder height, palms down. Contract abdominals, so spine is in a neutral position. Keeping abs contracted, arch back so only head, shoulders, buttocks and legs are on the ground. Hold for 8 counts; release. The amount of arch depends on your spine’s flexibility. Strengthens back extensors and torso stabilizers.

GET THE COMPLETE WORKOUT HERE

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