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

Contour Your Cleavage

Bra Strap Lift

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

Want To Burn Calories? Try Jumping Rope

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.

Want To Burn Calories? Try Jumping Rope

VIDEO: Make Over Your Abs

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.

Guiltless Goodies: 3 Sweet Recipes That Will Keep You Skinny

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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Want To Look Younger & Be Wrinkle-Free? Eat Less Sugar!

5 Tips For Working Out In Cold Weather

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.

5 Tips For Working Out In Cold Weather

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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.

Get health tips, recipes and more at yoplait.com/yoplaittoday.

“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) 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.

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!

Get health tips, recipes and more at yoplait.com/yoplaittoday.

Give The New Year A Healthy Start

“Healthified” Fluffy Orange Fruit Dip [Recipe]

6 Tips To Fit Into That Little Black Dress Again

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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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.

GET MORE TIPS HERE

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

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Get cute right after your workout

4 ways to tone your body in time for summer.

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.

GET MORE TIPS HERE

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

5 Ways To Stay In The Gym

Want To Burn Calories? Try Jumping Rope

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

Watch the video:

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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

Can Health Rules Be Broken?

Kickboxing

Kickboxing works every muscle in your body from head to toe. Not only does it offer one of the greatest calorie-burning opportunities in fitness, it also builds strength and flexibility.

Get fit without leaving home

Jump Rope

Jump ropes aren’t just for kids; they’re also for people who looking for a great cardio workout. Jumping rope tones your arms, butt, thighs, chest, and abs.

Pushups

Pushups work all the major muscle groups, from your arms to your core. You can do “classic” push-ups with straight legs in the plank position, or if you’re just starting out, rest your knees on the floor. Make sure your form is correct and that you’re not straining your lower back at all.

Walking Lunges

Walking lunges are a great way to tone your butt and legs. You can do this exercise in your living room or hallway. Walking lunges are easy to do, they are just like regular lunges but you don’t go backwards up again, instead you go forward straight to another lunge with your other foot.

Want to learn how to do a walking lunge? Check out the video below:

Jump away your jiggle.

Here are 4 easy moves that will strengthen your back muscles and get you ready for your summer clothes from the folks at realsimple.com.

Hip Bridge

How to do it: Lie on your back, feet flat and hip-width apart, arms relaxed, and knees bent. Squeeze your buttocks as you lift your hips, creating a straight line from the knees to the shoulders. Hold for a slow count of two, then lower slowly. Build up to 10 to 12 repetitions.

Get rid of that belly fat.  Find out how here.

What it does: This move counteracts the effects of too much chair time, which puts excessive pressure on the spine. It stretches the hip flexors and strengthens the muscles that stabilize the spine, including those of the lower back, the gluteals, and the large, stabilizing abdominal muscles.

Make it harder: Lift one foot off the floor and hold it straight up toward the ceiling, foot flexed, keeping the hips even. This is much more challenging, so start by holding this pose for just a few seconds. Repeat five to eight times, then switch legs.

Click here for more exercises.

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One of the world’s most effective and inexpensive exercise devices is the fun and basic jump rope. It costs less than $15, fits in your purse or briefcase and is so easy, a kid can use it. Jumping rope has long been considered ‘child’s play’ but that mindset is changing. Professional athletes in a various sports, particularly tennis and basketball, are incorporating jumping rope into their fitness workout routine.

An unparalleled all-around workout, jumping rope strengthens the heart, muscles and bones, promotes leanness and improves agility, coordination, timing, rhythm and explosive power on both sides of the body.

Jumping Rope for 15 Minutes Burns 200 Calories

Jumping rope has become an integral part of many kinds of fitness classes, including cardio-kickboxing classes and boot camp workouts. Fifteen minutes of jumping rope burns about 200 calories, with some variation depending on how fast you go and how much you weigh. And despite concerns that jumping rope is hard on the joints, it’s easier on the knees and hips than running, since you land on the balls of your feet so the calves and shins absorb and control the impact.

Choosing Your Jump Rope

While you can get a decent workout with a clothesline, a good jump rope won’t cost much. Many experts advise fitness jumpers to use a beaded rope, which typically sells for less than $20. These ropes are made of cloth or nylon and covered by plastic “beads” that give it a satisfying weight and sound as it hits the ground. Competitive speed jumpers often use ropes that are wire-thin, while those doing tricks — such as double-dutch jumping — use thicker cloth ropes. Even active people unaccustomed to repeated jumping may find it difficult at first. But with proper instruction and practice, anyone can jump on it!.

VIDEO: Make Over Your Abs

Rope Jumping Tips:

• Be sure your rope is the right length. When you step in the center, the handles should just reach your armpits.

• Wear a good pair of aerobic or cross-training shoes.

• Jump to music that has 120 to 135 beats per minute.

GET MORE TIPS HERE

Whoopi Slams Trump For Obama “Birther” Comment

Individuals new to an exercise program typically achieve astounding results in the first 3, 6, or 12 months simply because their bodies are unaccustomed to vigorous activity. The central nervous system slowly employs additional muscle fibers to maximize performance; the body becomes stronger, more efficient, and capable of greater performance. The increase in muscle fiber increases exercise performance which, in turn, improves body composition. However, there is a limit to these “newbie gains” (as often called by the bodybuilding community).

So, what can you do to push beyond the inevitable plateau? Here are some tips from blackdoctor.org:

1. Clean up your diet.

As your body fat percentage lowers the body clings to its remaining fat stores making it harder to lose additional body fat. Your diet must remain very, very clean to drop below 10% for males and 15% for females.

De-jiggle your flabby arms

2. Cheat or re-feed.

Ok, this may be counterintuitive and in conflict with number 1 above. However, if you follow a very clean diet your body may need to be shocked. This is when eating pizza, nachos, etc. can actually jumpstart your metabolism and help push beyond your plateau. Many folks don’t believe in a dirty cheat meal (pizza, nachos, French fries, etc.) but believe in a re-feed meal or day. A re-feed meal is a clean meal (very little saturated fat) that’s high in complex carbs or good fats. READ MORE HERE

5 reasons why you need cardio

The CambelBak Groove water bottle solves all of these problems and more. The bottle is reusable, which makes it environmentally friendly. The plastic is free of BPA, meaning it doesn’t have those nasty chemicals leeching into your drinking water.

One of the best features of the CamelBak Groove is that is contains a filter in the drinking straw. This filter removes chlorine, taste and odor from your drinking water every time you take a sip. It doesn’t purify the water. The filter lasts for about three months.

Another great feature of the CamelBak Groove is that it has the soft plastic mouthpiece that you bite on to sip the water out of the bottle. This makes it super easy to drink water out of the bottle when you’re on the go or trying to multitask. I used the bottle in a variety of athletic situations It’s great for running and biking as you don’t have to move your head each time you take a sip of water. I also found that the bottle has increased my water intake because it’s so easy to just take small sips throughout the day with the soft bite vale mouthpiece. I filled it up at my work to keep at my desk and before I knew it I had gone through the whole bottle in less than 30 minutes!

The bottle is light, leak-proof and has a great handle for easy carrying. In all, it’s a great bottle and I’ve never been more impressed with a plastic water bottle.

Click here to get your CamelBak Groove water bottle now!

1. Tone Up on the Treadmill

“Save time at the gym with this 10-minute cardio/sculpt session: Hop on a treadmill holding a three- to five-pound dumbbell in each hand, and set the speed to a brisk walk. Do a one-minute set each of shoulder presses, biceps curls, triceps extensions, side laterals, front laterals and standing triceps kickbacks one after another as you walk. I’s an amazing upper-body challenge that also gets your heart pumping. Do this series two or three times each week. As you improve, work up to doing four-minute sets.”

–Michael George, trainer and owner of Integrated Motivational Fitness in Los Angeles

2. Power Up Your Runs

“Adding wall sits to the end of every run will strengthen your quads, hamstrings and glutes, improving your speed and endurance. Lean against a wall with your feet shoulder-width apart, then squat until your knees are bent at 45 degrees. Hold for 30 to 60 seconds; work up to doing 10 sets. Add a challenge by including heel raises: Lift your left heel, then the right, then lift both together twice.”

–Mindy Solkin, owner and head coach of the Running Center, New York City

6 Smart Moves To Trim Your Body & Sharpen Your Mind

3. Chart Your Progress

“Stay motivated using a fitness report card. Jot down these subjects: Cardio, Muscle Conditioning, Flexibility and Attitude. Set goals (for example, doing 10 “boy” push-ups) and grade yourself A through F at least four times a year. When you see how much you improve, you’ll want to stay in great shape.”

–Ken Alan, Los Angeles–based personal trainer

4. Try This All-in-One Toner

“A side-step squat with wood chop works your arms, torso, abs, back, legs, inner thighs and butt. Stand with your feet shoulder-width apart holding a three- to four-pound medicine ball in your hands. Bend your arms up so that the ball is at eye level over your right shoulder. As you bring the ball toward your left knee, step out with your left leg and bend it no further than 90 degrees, keeping your right leg straight. Return to the starting position. Do 10 to 15 reps and repeat on the other leg.”

–David Kirsch, trainer and author of The Ultimate New York Body Plan (McGraw-Hill, 2004)

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Walk Off That Belly Flab

Staying in shape is not just something you do for two hours a week at the gym. Making healthy changes to your lifestyle can actually reduce your gym time.

Incorporate a few small lifestyle changes and you’ll be doing more exercise without even knowing it!

- Walk up the stairs at work rather than taking the elevator.

- Walk to the store rather than getting into your car.

- Park your car further away from your workplace.

- Have a dog? Take him or her for a walk.

Check out other beauty tips of the day:

How To Detangle Your Hair

How To Choose And Apply The Right Blush

Weekly Goals: Successfully complete the Sacred Heart Diet.  Work out 4 times this week.  Lose 5lbs…at least

Day 1
6:30 a.m.: I woke up with full intentions of either working out in my living room or going to the gym.  It’s too cold and I decided I can still work out if I sleep for 45 more minutes.  I turn over and press snooze.
7:30 a.m.: If I get up now I can still work out.  I whisper to myself to wake up…it’s not working.  I roll over again.  I fail.
8:15 a.m.: I’m now awake and at risk for being late to work.  After a quick shower, I prepare for my first day of doing the Sacred Heart Diet.  I pack up the vegetable soup I cooked last night before bed and grab enough fruit for an entire day out of the refrigerator.  I keep an apple out to eat on the walk to the train.  I feel in control, I got this.
10:30 a.m.: The morning is flying and I have eaten almost all of my watermelon and cantaloupes.  The healthiness of it is making me feel inspired.  Also, I’m so busy at work having food within my reach prevents me from silly idle missions like lunch or snack breaks.  Again, I got this.
1:00 p.m.: I finally get up and go over to the lunch room and microwave my vegetable soup.  Someone in the lunch room is eating pizza.  I look and smell with envy.
1:15 p.m.: I’ve eaten the soup.  I can’t say I’m fulfilled but I’m also not hungry.  I have two hours of meetings ahead of me so I’m almost through the day.  Thank God.
6:30 p.m.: Those meetings were brutal and my stomach was growling so much I thought someone was going to call on me for comments. I have eaten the soup and all of my fruit.  I have nothing left.  I’m going home to  work out and eat strawberries.
8:00 p.m.: I’m not working out today and I’m ok with it.  I almost killed an entire carton of strawberries.  I ate more soup.  I decide it does not taste good.  I read more of “The Girl Who Kicked the Hornet’s Nest.”  Sleep.

Day 2
6:30 a.m.: I tell myself to get up and work out.  Unfortunately it’s raining outside and it’s not going to happen.
8:00 a.m.: Feeling more energetic this morning so I take more time getting dressed.  I even wear super high boots, which I’m  going to regret as I take that 15 minute walk to the train.
8:15 a.m.: I’m feeling hungry but today is vegetable day.  I can only eat the soup and vegetables.
1:00 p.m.: I’m running across the street to the salad bar to get as many delicious vegetables as I can.  I load up on asparagus, green beans and salad.
6:00 p.m.: I grab another salad from a deli around the job before heading home.  The diet says I can eat as many veggies as I want and hey, I’m hungry again.
6:30 p.m.: I’m home and dressed for a workout. I’m just about to start when I check the Sacred Heart Diet plan and realize I get to eat a baked potato tonight.  I am elated!  I wrap my potato in foil and plop it in the oven.
7:25 p.m.: I made it through the entire tape.  I stopped twice for air and water.  I’m tired but my body feels amazing and is thanking me for my hard work.   Now my taste buds will thank me for this potato.

Day 3
6:30 a.m.: As usual the alarm goes off.  As usual I don’t get up and work out.
8:30 a.m.: I wake up and curse loudly.  I slept way too long and now I’m going to be late.  I also need to spend extra time on my hair today because I worked out last night and sweated it out.  It’s also time for a relaxer.  My hair is short and I fear I look like a chia pet.
12:30 p.m.: Today I get to eat fruits, veggies & soup. I go to the salad bar and get an assortment of veggies and brussel sprouts.  As I eat them my co-workers complain endlessly about the aroma.  I’m also feeling kind of gassy.  Good thing I sit in the back of the office.
7:00 p.m.: I go to the bathroom and glance in the mirror on the way out.  I’m feeling slimmer already.  The Sacred Heart Diet says I should have lost 5 pounds by today.  I feel like I have–even if it was just water.
7:45 p.m.: I’m at The Standard with the bff who’s in from out of town.  She orders a meal paid for by her celebrity boss.  I order a wedge salad.  She order grilled cheese and fries.  When the food comes I am sad but proud of myself.
9:30 p.m.: The celebrity boss is taking everyone to Sofritos a darling east side Puerto-Rican restaurant that has the most amazing paella and empanadas.  Of course everything will be free.  I’m about to have a serious downward spiral….
11:00 p.m.: I’m at Sofritos.  I have not ordered a drink…yet.  The Celebrity Boss has ordered family style plates of appetizers for the table.  Suddenly, fried chicken, calamari, empanadas and other deliciousness is sitting in front of me.
11:01 p.m.: Suddenly I’m eating some type of nacho with shrimp and avocado on it and filling up a plate with little mini chicken wings.   I reason with myself that vanity is not worth passing up on a paid dinner by Celebrity Boss with my closest friends at Sofritos.
11:15 p.m.: I order a glass of Sauvignon Blanc.
12:00 p.m.: Celebrity Boss is taking the gang to the Boom-Boom Room.  I can barely hold my eyes open so I make my first responsible decision of the evening.  I go home.  I don’t feel guilty in the slightest but I vow to work out in the morning.

Day 4
6:30 a.m.: The alarm clock goes off.  This time I get up.  I am motivated by guilt but still I get up.
6:45 a.m.:  I work out for 40 minutes.  I’m back on the horse…
9:00 a.m.: I’ve eaten an apple.  I have broken the Sacred Heart Diet and I’m not sure if I should start over or just say forget it.  The soup is getting soggy and today is banana and milk day.  I hate bananas and I’m lactose intolerant.
9:30 a.m.: I ate a banana.  That is all.
12 p.m.: I have a little bowl of Chicken Noodle soup on my desk that I brought in a few weeks ago.  I decide to warm it up in the lunchroom.  It’s Thursday and I have even more meetings that I do on Tuesdays.  I’m swamped and don’t have time to think about food.
6:20 p.m.: I have no idea what happened in the last few hours.  Time to go meet the Almost-Boyfriend so we can go to the birthday party. I got to Au Bon Pain and get a fruit cup.
8:00 p.m.: I realize I basically haven’t eaten anything today and I’m starving.  Almost boyfriend and I got to eat at Dos Caminos.
8:10 p.m.: I order a glass of Rioja.  I’m so tired and such an emotional wreck I realize that I actually physically require wine to hold myself together.
8:15 p.m.: I toy with the idea of salad but get shrimp and rice instead.  It seems light and I do not feel guilty.
8:30 p.m.: I drink my wine and pour my sorrows out to the Almost-Boyfriend.
8:45 p.m.: Our food comes and I eat every last drop of mine AND some of the Almost-Boyfriends.  His is better than mine.  I am not pleased.
9:15 p.m.: We head out to go home.  I have a complete emotional breakdown.   I’m stressed out and tired.  Perhaps this isn’t the time to be guilting myself about food and exercise.

Day 5
6:30 a.m.: I wake up feeling better and craving a breakfast sandwich.  I don’t have one.
12:00 p.m.: I order three Sushi rolls for lunch.  I really wanted it.
5:30 p.m.: I have a meeting and decide it’s Friday and I want to leave work early.  Across the street,  I have two glasses of wine, chips and guacamole and we share a shrimp quesadilla.  I do not feel guilty.
8:00 p.m.: Me and the Almost-Boyfriend meet up for birthday party number two of the week.  He’s a trooper.  I have another glass of wine or two…I can’t remember.
10:00 p.m.: Party-time is over.  I’m completely un-invested in monitoring my eating today so much so that I can’t remember if I ate again.

Day 6
1:30 p.m.: Lazy Saturday means I don’t eat until midday.  I make an smoked-salmon omelet with Swiss cheese.  It’s delicious.
7:00 p.m.: I drag Almost-Boyfriend to dinner in the city.  We go to this fabulous Italian restaurant called De Andrea that I’ve been meaning to try for years.
7:15 p.m.: I order smoked salmon penne pasta…and a glass of wine.
7:30 p.m.: I eat every ounce of my pasta.  I am happy.

Day 7
3 p.m.: I arrive home and I am starving.  I have eaten nothing all day.  I decided I’m going to burgers with the birthday girl later so I cook myself and Omelet with feta and make a small salad.  I am content.
6 p.m.: The birthday girl and I go to dinner.  I order the biggest most amazing turkey burger with Swiss and mushrooms.  Any thoughts of the Sacred Heart Diet have long since faded away.  Oh and I had a glass of red wine.  Again, I do not feel guilty.

TOTALS: 2 ½ successful days of dieting, 1 night of sheer foodie bliss, 1day of reasonable eating, 1 day of complete disregard for my waistline, 2 days “eat what you want, it’s the weekend food” = 1 failed week of Sacred Heart Dieting, 2 workouts and 0 weight loss.

Do you want to share you Skinny-Fat Girl Diaries with us?  Tweet us @hellobeautiful or write on our Facebook wall.

How To Make Sure Your Current Workout Is A Healthy One

6 Smart Moves To Trim Your Body & Sharpen Your Mind

1. Arms:

Jab is a fast straight punch directed to the face with your leading hand and then is quickly pulled back in for defense.

Cross is a hit thrown with the left hand rightwards or the right hand leftwards.

Upper Cut, also known as the surprise punch, is a punch which is thrown from either hand to the chin of the other person, which starts at the mid-section and goes straight-up.

Hook is used to create the ultimate impact on the other person, the leading hand pulls back and moves from one side to the other in an arched motion.

These techniques help build strength in your forearms, upper section, and shoulder blades, giving you those great defined arms.

5 Ways To Stay In The Gym

2. Legs:

Roundhouse Kick is one of the most powerful kicks in kickboxing; first you must stand with your side facing the other person. Then lift your front leg, bend your knee and then kick in one hard motion. The shin is supposed to make the impact with the other person’s body.

Front Kick is an easy kick, stand facing the other person and lift one leg, then bend the knee and kick with your foot. The ball of your foot is supposed to make contact with the other person’s body because it can make a harder impact.

Side Kick is a kick where you stand with your side to the other person. Then raise your front leg, turn it around at the knee, bring it back slightly and after deliver a strong kick at the person’s side, hitting the person with the outside of your foot giving them a strong kick.

These techniques will help you build strength in your calves, thighs, and glutes, giving you a nice toned-shape. Kickboxing is a great way for staying on top of your game.

5 Reasons You Shouldn’t Ignore Your Feet

Here are some very real reasons why more of us should get on the pole:

Sweating in Stilettos

Pole dancing classes offer women the opportunity to let loose and have fun while toning their bodies and increasing their core strength. (Swinging your entire body around a pole works your abs like nothing else, or so I’m told.) Students are encouraged to wear sexy attire, like platform heels and stripper shorts, to really get in the mood and get into the movements, but you can usually wear more modest shorts and tank tops, too. But once the music starts playing and everyone else starts dancing and writhing to the beat, it’s possible that you won’t care as much about what or how much you’re wearing.

READ MORE HERE

3 Ways To Overcome Your Fitness Plateau

The 15 Best Workout Tips Of All Time

In this week’s installment of “The Bitter & The Sweet,” Kandi has 2-4 weeks to slim down and get in shape.  She has enlisted celebrity trainer Tissilli Brandi to help her lose the weight and breaks down the difference between TV fine & hood fine.

Take  a look?

RELATED LINKS:

Kandi: “What’s The Pros & Cons Of Being An Artist/Songwriter?”

Kandi: “How Do You Have Longevity In The Music Industry?”

OFFICIAL: www.kandiofficial.com

UNDER CONSTRUCTION: www.kandikoatednight.com

TWITTER: www.twitter.com/kandi

Coming to us from every direction is a vast amount of information on the best and worst fitness methods. Unfortunately, much of this information is subject to containing a number of myths that can leave you misinformed and confused. Trying to categorize a piece of fitness advice as fact or fiction can be quite challenging, but it must be attempted if you hope to reach your fitness goals. The sooner you learn the truth about exercise, the closer you’ll be to achieving your desired results.

Here are nine of the most popular myths, unmasked.

Fitness Myth No. 1: Running on a treadmill puts less stress on your knees than running on asphalt or pavement.

“Running is a great workout, but it can impact the knees — and since it’s the force of your body weight on your joints that causes the stress, it’s the same whether you’re on a treadmill or on asphalt,” says clinical instructor Todd Schlifstein. The best way to reduce knee impact is to vary your workout. If you mix running with other cardio activities, like an elliptical machine, or you ride a stationary bike, you will reduce impact on your knees so you’ll be able to run for many more years.

Easy Ways To Burn Calories

Fitness Myth No. 2: Doing crunches or working on an “ab machine” will get rid of belly fat.

Don’t believe everything you hear on those late-night infomercials! While an ab-crunching device might “help strengthen the muscles around your midsection and improve your posture,” being able to “see” your abdominal muscles has to do with your overall percentage of body fat. If you don’t lose the belly fat, you won’t see the ab muscles.

But can doing ab crunches help you to lose that belly fat? Experts say no because you can’t pick and choose areas where you’d like to burn fat. So crunches aren’t going to target weight loss in that area. In order to burn fat, you should create a workout that includes both cardiovascular and strength-training elements. This will decrease your overall body fat content including the area around your midsection.

READ MORE HERE

Get Better Abs Now

It’s almost noon and the only thing that’s on your mind is where you are going to go for lunch.  Seriously, ANYTHING to get out of the office for an hour! But rather than emptying your wallet and filling yourself up with unnecessary calories, pack yourself a lunch and pick a pretty spot in the park to eat.  This way you’re saving money, eating well, and enjoying beautiful scenery while doing so.

When I first started working, the idea of packing myself a lunch seemed like the ultimate loser move.  After eating out for every lunch everyday for a while, however, I realized that going out to eat isn’t always the best idea.  Not only do I find myself overeating and ready for a nap at 1pm, but the cost really adds up.  I’d much rather spend that cash grabbing dinner and drinks with my girls after work. So what do you say? Give the old brown bag another try and see if you can pack something delicious, healthy, and energizing!

The problem is, the classic peanut butter and jelly can really get old after a while.  And you can only rotate between strawberry jelly and grape jelly for so long.  Solution? Switch it up with some turkey! Throw in your favorite veggies and use your favorite bread.  Make your homemade sandwich deli status by spending the money to buy good ingredients on Sunday and having them last for the whole week.

Something else I’ve noticed that keeps me going during the work day is having something to snack on.  After going through chips, chocolate, and cupcakes, I’ve settled on something that is delicious, healthy, and keeps me going.  Veggies with any type of dip is always delicious.  I personally love hummus, but I see plenty of people smiling as they crunch away on carrots and ranch.  So try it out: pick a dip that suits you and the possibilities are endless. Not a veggie person? Go with the fruit.  There’s nothing more refreshing than biting into fresh fruit just when you thought you were going to pass out at your desk. Add some yogurt to the mix and you have yourself a homemade parfait.

What are some of your favorites to pack for lunch? What are some healthy and cheap options for when you decide to go out for lunch?

Easy Surprising Ways To Rev Up Your Workout

Foods You Should Eat For Younger Looking Skin

Let’s face it: A walk in the park over the summer can be brutal with this heat. You are saved as soon as you get that tiny breeze (even if it feels like a hairdryer being blown on you). So why don’t you let yourself get some more air while also getting a workout? Buying a new bike was definitely one of my smarter purchases this summer- I’m taking advantage of everything that the summer has to offer.

Waking up and putting on the weather channel is probably the worst part of my day.  As soon as I hear “feels like 105 degrees” I am quick to rethink my plans.  Most of the problem is the commute.  Walking in the city takes a long time and by the time you get where you need to be you’re a hot mess.

Instead of canceling plans, I needed a plan to get places fast without spending all the money in my wallet.  The bike has definitely paid off.  I get places quicker with a constant breeze in my hair.  Not only am I enjoying my summer much more, but I have found a different way to work out outside without thinking I am going to get heat stroke. Yeah, I still get really hot.  But riding a bike is enjoyable, fast, and very convenient.

Going on bike rides with someone else is a great way to bond.  Pick a spot near the water during the sunset.  When you’re not thinking about how terrible the weather is you really start to appreciate everything that the summer has to offer.

SUMMER GUIDE: Take A Dip

SUMMER GUIDE: Pack A Picnic With A Punch