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From Fitness.com
By Jaclyn Cousins

Ever think about how many calories are in your daily coffee in the morning? Most people don’t. What you don’t know is that most of these coffees weigh in at one fifth of your daily calorie intake.

Some coffees that were tested contained almost 400 calories. Among these those containing full-fat milk, cream, and chocolate were the worst.

Here is a list of some drinks that were tested and the caloric intake from each:

Coffee Calories

Mocha coffee with full fat milk: 396 calories
Skimmed milk cappuccino: 370 calories
Mocha coffee with semi-skimmed milk and whipped cream: 326 calories
Skimmed milk Café Latte: 71 calories

But, it’s not only the coffee that brings in a large amount of calories; it is just as bad to grab a snack from these quaint little coffee houses. Some coffee house sandwiches contain more calories even than McDonald’s burgers.

All the chocolate cakes from coffee houses contain virtually over 600 calories per slice. What is known as a fruity flap jack, or a fruit roll has about 423 calories, and a simple pickle and cheese sandwich an unbelievable 500 calories.

The recommended daily caloric intake for men is 2,500 calories, and for women it is 2,000 calories. A combination of one of these coffees combined with a snack can make up one half of your daily caloric intake.

Most places do have information about their products available, but they are not presented to the public. So, we have to be aware that chosing coffee and snacks at these places is not necessarily the best choice.

From Bodyforlife.com

NUTRITIONAL JOURNAL
TRAINING JOURNAL

From Bodyforlife.com
By Charles Staley, B.Sc., M.S.S.
Director, www.EDTFatLoss.com

When I examine the training logs of people who visit my facility in Las Vegas, one fact emerges: Although most people assume they lack knowledge, what they really lack is applied knowledge. In other words, the reason most people never achieve their objectives isn’t because they don’t know what to do, it’s because they don’t do what they already know!

I’m not absolutely sure why this phenomenon is so widely prevalent, but I have a theory: We have a tendency to avoid the unpleasantness of “doing what needs to be done” by entertaining ourselves with the endless study of the minutia of exercise—training and nutritional practices. The result? Legions of people who “know” virtually everything there is to know about resistance training, diet and supplementation, but whose bodies fail to reflect this knowledge..

With that in mind, here are my Top 10 “forgotten basics”—things that people (for the most part) already know, but all too often, fail to apply. I’m willing to bet that at least half of this list applies to anyone who reads this article, so pay attention! The information I’m providing here has the power to change your life, if acted upon.

One: Identify your target!

It’s been said that if you have a strong enough “why” you’ll find the necessary “how’s.” We all understand the importance of goal-setting, so why is it that so few people actually employ this strategy in their own lives? Probably because it’s basic (read: boring). But hey, success isn’t boring, so if you want to be successful, you need to spend time on this.

I’ve written at length on this topic in past issues of Muscle Media, so here’s the nitty-gritty: it’s not a goal until it’s S.M.A.R.T. That is to say, Specific, Measurable, Attainable, Relevant and Time-referenced (meaning, it must have a deadline).

But let me add a few more requirements to that list: it also needs to be written, and it must be framed around controllable outcomes. In other words, if you’re thinking of signing up for a body-transformation challenge (not a bad idea by the way), your goal shouldn’t be to win the challenge, because you have no control over a large number of factors which influence that outcome. For example, you can’t control how many people enter that contest, you can’t control your chances as weighed against the other contestants, etc. However, you can control what you eat, your exercise sessions, your level of consistency, and so forth. And when you frame goals around controllable outcomes like these, your chances of reaching your stated goals are dramatically better.

Two: Find and strengthen the weak link

Here’s another one of those concepts that’s so widely “understood,” yet so rarely practiced. I place quotations around the word “understood” to make a point: When you truly understand the value of a concept, you apply it in your everyday life. If you haven’t applied it, then you don’t really appreciate its value.

Achieving a super-high level of fitness requires a synergy between a large number of elements—diet, supplementation, exercise, sleep quality, social support, orthopedic health, hormonal balance, equipment/facilities availability and others. And like all complex systems, most of the time it’s possible to identify one or more “links” which are underdeveloped as compared to the rest, limiting the effectiveness of the system as a whole.

One of the most useful exercises you can do is to take an evaluation inventory of your own unique situation—create a list of every contributing factor you can think of (you can use the ones I mentioned above, but be thorough and include everything). Next, rate each factor (using a one to 10 scale) and see what you come up with. Finally, select the two or three lowest scoring factors and assign a goal (based on controllable outcomes) for each one.

For example, if social support is one of your lowest scoring factors, you might work on finding a good training partner. Don’t make “find a training partner” the goal—it’s not something you can control. Instead, you might make a goal to approach five people over the next week, asking each person if they’d like to see if you’d make good training partners. Chances are, when you complete this controllable goal, you’ll achieve your objective.

Three: Subjugate wants to needs

In a nutshell, we’re talking about discipline here. Contrary to what most people think, the word discipline comes from the word “disciple,” or “one who learns.” It’s not about punishment, but the ability to delay gratification and focus on the long-term objective.

Many of us enjoy hitting the weights for example, but find eating right to be a major chore. Others love to stretch and participate in cardiovascular activities, but dread resistance training. Either way, the point is this: although there will always be aspects of your chosen endeavor that you enjoy, it’s usually the less-enjoyable aspects that have the most potential for propelling your closer to your ultimate goal. It may be a bitter pill to swallow, but it may help to remember that sacrifice doesn’t simply mean giving something up, it means giving something up to get something even better in return!

Four: No man (or woman) is an island

I’ve already discussed how to do this, now let’s talk a bit more about why you should do it.

Statistically, when you’re in the process of pursuing challenging goals, you become part of a very small minority. In my own case as an example, I don’t know a whole lot of people who can relate to my desire to power clean 300 pounds at the age of 43. So as much as you may think you’re a force of one, you’re really not. Your chances of success rise dramatically when you have strong support systems around you. This usually takes the form of a training partner, but may also involve a coach or trainer. (If you can’t find any of the above, you might consider joining my own distance-coaching group, which I created for just this purpose—see www.IntegratedSportSolutions.com/pc.html for more information).

Five: You can’t master it until you measure it

An awful lot of people unwittingly limit their progress by failing to document their training and diet. This gets back to the idea of discipline—it’s not “fun” to keep records, but the progress you’ll make by doing so is most definitely fun.

It doesn’t really matter if you use a notebook, a Palm Pilot, specialized tracking software (such as the Training-Nutrition Manager software, available at www.IntegratedSportSolutions.com), or an Etch-A-Sketch! What matters is that you write it down.

Let me give you a example to illustrate the importance of this concept. Three days a week, I run intervals at a park near my home in Las Vegas. Typically, I’ll sprint all-out for 20 seconds, then walk for 40 seconds, and repeat for 10 to 15 total bouts. Now, I enter all of this into my tracking software, but one day I started making a mental note of various landmarks—my first sprint took me to the drinking fountain. The second sprint took me to the stop sign, and so on. The next time I went to the park, sure enough, I couldn’t help but try and beat my best performances—which I did. And, needless to say, when you improve your performances, you’ll also improve your fitness levels (and by extension) your physique.

Another example: Very few of you even have a clue as to how many calories you’re taking in each day. If your goal is to become leaner, you need to find out! You couldn’t expect to become a millionaire without knowing how much money you make, and nutrition is no different.

Six: “Fit” happens between workouts, not during them

Sometimes the simplest observations are also the most profound aren’t they? We all tend to forget the oh-so important relationship between stress and recovery. More isn’t necessarily better—it’s only better if you can recover from it. There are two kinds of recovery by the way: passive recovery, which basically means resting long enough to allow for recovery, and active recovery, which means the implementation of various methods (such as massage, nutritional supplementation, cryotherapy, etc.) to speed up the recovery process. If you’re disciplined, you’ll emphasize the latter method.

How can you tell if you’re adequately recovered? One effective indirect method is to monitor and record your waking pulse. A morning pulse that is eight or more beats higher than normal indicates that your system (for whatever reason) is struggling to cope with the sum total of the stresses it’s under. It’s also an indication to postpone training until your waking pulse goes back down to normal.

Aside from your waking pulse, your ability to perform during workouts is the most reliable indicator of your recovery. If you squatted 185 for 5×5 yesterday, you should be able to do slightly more in three to four days. If not, you’re probably not recovered (make a note of this in your training log also).

Seven: The best program is the one you’re not doing

Human beings are truly creatures of habit, and don’t think that somehow you’re the exception—you probably aren’t.

While consistency is the hallmark of successful training, too much of it isn’t a good thing, and here’s why: when you expose your body to the same form of stress over and over, two things begin to happen:

1) Your fitness gain will slow down and eventually cease because your body’s various homeostatic systems being to “figure out” what you’re up to. Initially, your body responds to a particular stressor (say, a hard squat workout) with a massive reaction, but every time the stimulus is repeated, that reaction becomes less and less. This process is called habituation, and it leads to a dead end.

2) At the same time, when you perform the same training routine week after week, month after month, you increase your susceptibility to various overuse injuries, particularly to your joints.

All in all, too little variety has a negative impact on what I call the “risk-to-benefit” profile of your training program. A far better approach is to regularly (every four to eight weeks) change various components of your program, particularly the exercise selection.

Eight: Don’t be the king of pain

Most of us are guilty of making some rather dumb decisions when we experience pain during a workout. These decisions range from reducing the weight load, to choosing another exercise that doesn’t hurt, to simply working through the pain. Kinda like dumb, dumber, dumbest.

Look, if you simply reduce the weight until it no longer hurts, you’re no longer experiencing a benefit from the exercise (because the load is too low to elicit a training efect), and yet you’re still irritating the tissues! Of course, it’s a step in the right direction to discontinue the offending exercise, but you need to take it a step further—see a qualified medical professional and find out what’s wrong. Now you’re armed with important information that will help you choose the best strategy for solving it. If instead you simply switch exercises, you run the risk of eventually turning into one of those guys you always see at the gym who is now reduced to about two or three exercises (usually performed with the aid of various support aids like neoprene knee sleeves, etc.) that he can do without pain.

Nine: Seek performance, not fatigue

For whatever reason, most of us gauge the quality of a workout by how much we hurt during and afterward. Over the years, this phenomenon has led to a number of training techniques whose primary “advantage” is their ability to make you hurt. I can think of all sorts of things that hurt without making you fitter or leaner, but I know of only one thing that can improve your physique: regularly exposing your body to gradually more and more work over time. Focus on what you do, not what it feels like.

Think about it this way: you might decide to bench press the heaviest weight possible for three sets of 10 reps. Those three sets might take you 12 minutes, and you’ll be a hurting unit, too.

Now here’s another way: Instead of three sets of 10, try 10 sets of three. It will lead to the exact same amount of work, using the same weight on the bar, and you’ll complete the workout in the same amount of time. Same work output, same result. The only difference is that you won’t be hurting nearly as much because you managed fatigue far more effectively!

Ten: Knowing is not enough, you must do

We’ve come full circle now, which is appropriate for the theme of this article. Many people fail to fully commit to their training and nutritional programs fearing they don’t know enough; others place too much emphasis on knowing it all.

Your job is to apply what you already know—when you do this, success is the unavoidable outcome. Action is the hallmark of mastery—make it the foundation of your program right now.

Charles Staley is known as the “Secret Weapon” by his Olympic and professional athletes for his uncanny ability to see what other coaches miss. Charles has written hundreds of published articles in a number of popular magazines and is in constant demand by the media for his dynamic interviews and unique ability to clearly explain his subject to varied audiences. Subscribe to Charles’ FREE mini-course on Escalating Density Training at http://www.EDTSecrets.com.

Source: American Council on Exercise 

Introduction

For a trim stomach, it’s important to target three main muscle groups: upper abdominals, lower abdominals and obliques. Click on a heading above for workout tips from the American Council on Exercise. Beginners can start with 10 repetitions of each exercise and gradually build up to more reps and multiple sets.

Upper Abdominals

The best exercise to tone and strengthen the upper abdominals is also the easiest: the basic crunch. This exercise is performed with the back flat on the floor and the knees bent. With your arms folded across your chest and the neck relaxed, raise the chest and shoulders several inches from the ground, exhaling as you come up and inhaling as you release.

Lower Abdominals

Lying on your back, bring the knees up toward the chest, forming a 90 degree angle with the body. Using only the lower abdominal muscles and not the legs or hips, bring the knees slightly toward the chest as you exhale. Return to the starting position. This is a very small movement; don’t try to bring your knees to the face.

Obliques

To work the obliques, the muscles on the sides of the stomach, perform a crunch at alternating angles, reaching with the shoulder across the body to the opposite knee. Repeat on the other side.

From Yoga Journal

This form of yoga is intensely physical and athletic. Ashtanga yogis practice a prescribed set of asanas, channel energy through the body using bandhas (locks), and concentrate on singular points using drishti (gaze) in asanas. Classes typically begin with an invocation to Patanjali chanted in Sanskrit.

WHAT IT LITERALLY MEANS: Ashtanga yoga translates as “eight-limbed yoga” and refers to the eight limbs outlined by Patanjali in the Yoga Sutra, which include moral and ethical guidelines, postures, breathwork, sense withdrawal, concentration, and meditation.

WHAT IT HAS COME TO MEAN: In America, “Ashtanga Yoga” most often refers to the system taught by Indian yoga master K. Pattabhi Jois. Sometimes called Ashtanga vinyasa yoga, Jois’s Ashtanga comprises a precise series of poses done in sequential order, linked together with the breath.

WHO FOUNDED IT: The practice that Jois teaches is detailed in an ancient Sanskrit text called the Yoga Kurunta, which was rediscovered early in this century by T. Krishnamacharya. Jois studied with Krishnamacharya in Mysore, India.

TEACHERS TO KNOW: Maty Ezraty, Richard Freeman, Chuck Miller, Tim Miller, Natasha Rizopoulos, John Scott, David Swenson, Doug Swenson

From Yogacards.com

Choose a category below.
Print on thick card paper or photo paper.
Cut out the cards and lay them in front of you in sequences.
Use the cards to plan yoga sequences or to practice them.

FROM BELLYBYTES.COM

The following is a “healthy food hot list” from consisting of the 29 food that will give you the biggest nutritional bang for you caloric buck, as well as decrease your risk for deadly illnesses like cancer, diabetes and heart disease. Along with each description is a suggestion as to how to incorporate these power-foods into your diet.

Fruits

01. Apricots
The Power: Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients.

02. Avocados
The Power: Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger.

03. Raspberries
The Power: Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat yogurt or oatmeal (another high fiber food) with fresh berries.

04. Mango
The Power: A medium mango packs 57mg of vitamin C, almost your whole-recommended daily dose. This antioxidant helps prevent arthritis and boosts wound healing and your immune system. Mangoes also boast more than 8,000 IU of vitamin A (as beta-carotene). One mango has 135 calories, 1 gram of fat and 4 grams of fiber. Cut on up and serve it over leafy greens. Bonus: Your salad will taste like dessert!

05. Cantaloupe
The Power: Vitamin C (117mg in half a melon, almost twice the recommended daily dose) and beta-carotene – both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium – almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber. Cut into cubes and freeze, then blend into an icy smoothie.

06. Cranberry Juice
The Power: Helps fight bladder infections by preventing harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar.

07. Tomato
The Power: Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of fiber. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat.

08. Raisins
The Power: These little gems are a great source of iron, which helps the blood transport oxygen and which many women are short on. A half-cup has 218 calories, 0 fat and 3 grams of fiber. Sprinkle raisins on your morning oatmeal or bran cereal – women, consider this especially during your period.

09. Figs
The Power: A good source of potassium and fiber, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. The Pill depletes B6, so if you use this method of birth control, make sure to get extra B6 in your diet. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber. (Cookie lovers – fig bars have around 56 calories, 1 gram of fat and 1 gram of fiber per cookie). Fresh figs are delicious simmered alongside a pork tenderloin and the dried variety make a great portable gym snack.

10. Lemons/Limes
The Power: Limonene, furocoumarins and vitamin C, all of which help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber. Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavor. See also: Beneficial Bytes: Lemons and Limes.

Vegetables

11. Onions
The Power: Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.

12. Artichokes
The Power: These odd-looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part!

13. Ginger
The Power: Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or grate into a stir-fry.

14. Broccoli
The Power: Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber. Don’t overcook broccoli – instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C.

15. Spinach
The Power: Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber. Add raw leaves to a salad or sauté with a little olive oil and garlic.

16. Bok Choy (Chinese cabbage)
The Power: Brassinin, which some research suggests may help prevent breast tumors, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find it in your grocer’s produce section or an Asian market. Slice the greens and juicy white stalks, then saute like spinach or toss into a stir-fry just before serving.

17. Squash (Butternut, Pumpkin, Acorn)
The Power: Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. One cup (cooked) has 80 calories, 1 gram of fat and 6 grams of fiber. Cut on in half, scoop out the seeds and bake or microwave until soft, then dust with cinnamon.

18. Watercress and Arugula
The Power: Phenethyl isothiocyanate, which, along with beta-carotene and vitamins C and E, may help keep cancer cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber. Do not cook these leafy greens; instead, use them to garnish a sandwich or add a pungent, peppery taste to salad.

19. Garlic
The Power: The sulfur compounds that give garlic its pungent flavor can also lower LDL (”bad”) cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.

Grains, Beans and Nuts

20. Quinoa
The Power: A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber. Add to soup for a protein boost. Rinse first, or it will taste bitter.

21. Wheat Germ
The Power: A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber. Sprinkle some over yogurt, fruit or cereal.

22. Lentils
The Power: Isoflavones, which may inhibit estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9 grams of protein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams of fiber. Isoflavones hold up through processing, so buy lentils canned, dried or already in soup. Take them to work, and you will have a protein packed lunch.

23. Peanuts
The Power: Studies show that peanuts or other nuts (which contain mostly unsaturated “good” fat) can lower your heart-disease risk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2 grams of fiber. Keep a packet in your briefcase, gym bag or purse for a protein-packed post-workout nosh or an afternoon pick me up that will satisfy you until supper, or chop a few into a stir-fry for a Thai accent. See also: The Nut Case

24. Pinto Beans
The Power: A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat and 6 grams of fiber. Drain a can, rinse and toss into a pot of vegetarian chili.

Dairy

25. Yogurt
The Power: Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. A cup has 155 calories, 4 grams of fat, 0 grams of fiber. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, never fear — yogurt should not bother your tummy.

26. Skim Milk
The Power: Riboflavin (a.k.a. vitamin B2) is important for good vision and along with vitamin A might help improve eczema and allergies. Plus, you get calcium and vitamin D, too. One cup has 86 calories, 0 fat and 0 fiber. If you are used to high fat milk, don’t go cold turkey; instead, mix the two together at first. Trust this fact: In a week or two you won’t miss it!
Seafood

27. Shellfish (Clams, Mussels)
The Power: Vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Three ounces has 126 to 146 calories, 2 to 4 grams of fat and 0 fiber. Try a bowl of tomato-based (and low fat) Manhattan clam chowder.

28. Salmon
The Power: Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber. Brush fillets with ginger-soy marinade and grill or broil until fish flakes easily with a fork.

29. Crab
The Power: A great source of vitamin B12 and immunity-boosting zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fiber. The “crab” in sushi is usually made from fish; buy it canned instead and make your own crab cakes. See also: Fish and Seafood Recipes

From Fit List at MSNBC.com

By Kathy Kaehler

Too cold for your usual outdoor routine? Then heat things up with a workout right in your home! Here are some easy ways to break a sweat without ever leaving the house:

1. Take to the stairs. Climbing stairs is a great way to strengthen your heart and legs. Try these variations:

*Take two stairs at a time for one flight and then one step at a time for the next.
*Turn sideways and go up the stairs one step at a time using the leg that faces the top of the stairs. Switch directions on the next flight.
*Start on one side of the steps and as you step up, step all the way to the other side of the next step up, like a zig-zag. Continue this until you reach the top.
*For a more advanced variation, hop up one step at a time.

These are all fun activities and you can do them one after another or just take a few flights at a time throughout your day.

2. Jump rope. This is a terrific exercise that you can do indoors to really work your arms, legs and heart. Skip, hop on both feet, alternate hops right to left, or get fancy and pretend you are a boxer and create some clever footwork. Any way you jump it, your heart rate will soar.

3. Build strength. You don’t need any fancy equipment for these strength exercises. Just grab a sturdy kitchen chair and you can do triceps dips, step-ups, sit-down squats and leg lifts (to the side and back).

4. Do calisthenics during commercials. While in front of the TV you can do this group of exercises to burn calories and tone your muscles:

*Do 25 jumping jacks.
*March in place 25 times.
*Do 25 abdominal crunches.
*Lie on the floor and place your feet up on your coffee table and do 25 hip lifts.

From Fit List at MSNBC.com

By Jay Blahnik

It is tough to stay motivated to exercise week after week. Even if you love to work out, it is easy to get stuck in a rut, lose steam or fall behind on your fitness goals. One of the best ways to re-energize yourself and amp up your motivation is to trigger your competitive spirit. You might be scared by the thought of competition, but don’t worry. Adding a competitive element to your workout routine doesn’t mean you have to be a world-class athlete or have an aggressive spirit to win. And you’ll be amazed at how effective it can be in helping you get results, regardless of your fitness level or athletic ability.

Here are some easy ways to build competition into your program:

*Train for a race. Sign up for a local or regional event that is coming up in the months ahead. Whether it is a 5K, 10K, cycling event, swimming competition or triathlon, having something to train for will definitely keep you more focused. You don’t have to train to win, just train to finish. To make it more fun, pick an event that is out of town from where you live, and do it with a friend. You can make the event part of a weekend getaway that you can also use to reward yourself for your hard work in preparing for the event. Almost every race includes people who are just doing it for fun, and you will likely be surrounded by all ability levels. This will ensure that you can be motivated by others who are at your pace. And the feeling of accomplishment when you finish is second to none.

*Challenge a friend. Buddy up with someone and hold each other accountable for your own individual goals. Then set a date in time when you both should accomplish the goal or create a way to decide a “winner.” For example, you could challenge each other to walk 1 mile a day for 30 days and celebrate together when you both hit the goal. Or, challenge each other to see who can do the most minutes on the elliptical trainer for the next two weeks and whoever “loses” buys the other person lunch. The minute you create a challenge (even if the focus is not to win, but to reach a goal together), it becomes immediately more motivating to stick to it. You won’t believe how much more accountable you will be when you know someone else is right on your heels!

*Track your progress. Figure out ways to measure your current activities or add new workouts that are easily measurable. Then challenge yourself to match or beat those measurements each time you work out. For example, if you love to do weights, challenge yourself to do more reps or slightly more weight for each muscle group the next time you workout. Try making the increased weight easy to do within a period of time (say 3 weeks) so you know you actually got stronger. Or, if you enjoy working out on the stair-stepper machine, try to beat your total floors climbed by one floor each time you use the machine. Once you have a reference point for how much effort, time or intensity you are currently putting in, you will find yourself motivated to not fall behind and you will likely even find yourself striving to beat your best. Boost your motivation by keeping a simple log with a chart that will allow you to see your improvements and dips.

*Join a league or club. Find a local sport league or exercise club to join that will allow you to share, compare and compete with other people who enjoy the same activities as you. For example, join a swim club at your local pool or community center and get tips from other swimmers while staying motivated to keep up with your “teammates” and your collective goals. You will quickly find that you subconsciously challenge yourself to get better and you can motivate the others in your group as well. Once you have other people to compare yourself with, it is tough to slack off. You’ll be missed when you don’t show up to “practice,” and that accountability and bit of competition to be consistent will keep you in high gear, even during your tough weeks. Remember, you can join a league that meets only once a week. Even a small commitment to a team of other people will keep you engaged and motivated.

From Fit List at MSNBC.com

By Gina Lombardi

Worried that summer is closing in on you quickly and your abs aren’t in swimsuit-shape? Better start now to get a buff beach belly.

It’ll take more than just doing a few fast and furious moves. In addition to smart nutrition, you’ll need a consistent cardiovascular routine and a targeted strength-training abdominal workout to deflate that spare tire.

To really lose weight, aim to do cardio exercise at least five days a week. Ideally, work up to a minimum of 40 minutes of activity at an intensity that makes you huff and puff but doesn’t make you feel like you are maxed out.

And to firm up, plan to strength-train three days a week. Incorporate these four key abdominal moves into your toning workout:

1. Medicine Ball Reach — Lie flat on your back, knees bent, feet on the floor. Holding a 5- to 10-pound medicine ball (or a dumbbell) in front of you, reach between your knees while doing a traditional ab crunch and then lower. Do 20 reps. Then do another 20 with your feet high off the floor, knees only slightly bent, reaching for your toes with the ball.

2. Plank — Lie face-down on a mat or towel with your elbows bent and close to your chest, palms on the floor. Push up off the floor, rising onto your toes and elbows. Keep your back flat. Contract your abs and hold for 30 to 90 seconds. Then lower and repeat twice more.

3. Seated Abdominal Twists — Sit on the floor with your knees bent and feet placed hip-width apart, flat on the floor. Hold the medicine ball out in front of you. Then twist all the way to the left and place the ball behind you. Quickly twist to the right to retrieve the ball. Do this 12 times and then repeat on the other side.

4. Stability Ball Crunch — Sit on a stability ball with your feet firmly on the ground about hip-width apart. Walk your feet forward, rolling your torso down behind until your thighs and torso are parallel to the floor. With fingertips by your ears, curl up into an abdominal crunch. Do two sets of 20 repetitions.

From Fit List at MSNBC.com

By Keli Roberts

One of nature’s great little secrets is that exercise — and consequently feeling better about your body — is an absolute aphrodisiac. When you feel sexy, you feel like having sex! So for Valentine’s Day, I’ve devised a workout that will get you and your partner ready for some real action. Each move is aimed at working muscles that you use when you work out between the sheets. Try the following 5 “sexercises” to feel fit and frisky. The first 2 moves require a partner to perform, while the last 3 can be done alone or concurrently with a partner.

1. Partner stretch. Promotes flexibility of the hips and thighs.

*Sit in a straddle stretch (legs straight out to the side as wide as comfortable) facing your partner with your feet touching.

*Hold hands (or the ends of a small towel) and sit tall.

*One person leans back and pulls the other person forward into a deep stretch.

*The other person then leans back and pulls the other person forward.

*Repeat back and forwards 10 times slowly.

2. Partner reverse curl. Targets the lower abdominals and enhances lower back flexibility and pelvic mobility.

*Person A stands with feet shoulder-width apart, while person B lies on his or her back holding person A’s ankles. Person A’s job is to provide an anchor for person B.

*Person B crosses the ankles and tucks the feet in close to the buttocks with the feet off the floor.

*Person B slowly curls the hips off the floor bringing the knees towards the elbows and hips to ribs.

*Person B pulses at the top for 2 counts then slowly lowers the hips back to the floor.

*Repeat for 15-20 repetitions, then swap positions.

3. Squat thrust push-up. Develops power in the legs and hips, core stability and upper-body strength.

*Start in a standing position with your feet shoulder-distance apart.

*Squat down and place your hands on the floor in front of your feet. Focus on keeping your back long.

*Place your hands on the floor in front of you feet and jump your feet back in to a plank position (your body is parallel to the floor).

*Do a push-up and hold the plank for 30 seconds while strongly contracting your abdominals.

*Jump your feet forward towards you hands, and then from a squat position, jump to standing.

*Repeat 10 times.

4. Bridge with ball squeeze. Strengthens the back, hips, hamstrings and inner thighs.

*Lie on your back with your knees bent and your feet flat on the floor close to your buttocks. Place a ball between your legs just above your knees, keeping the feet and knees the same distance apart.

*Drive your heels into the floor and lift your hips until you’re resting on your shoulder blades.

*Squeeze the ball with your inner thighs. Women can also perform a Kegel contraction to work the inner pelvic-floor muscles.

*Hold at the top and do 5 slow, strong contractions (inner thighs and pelvic floor).

*Lower to starting position.

*Repeat 8 times.

5. Opposite arm and leg raise. Strengthens the back and improves core stability, hip mobility and balance.

*Kneel with your hands on the floor, shoulder-width apart.

*Raise your right hand straight up until it is level with your shoulders. At the same time raise your left leg level with your body.

*Reach your arm and leg out to the side.

*Return your arms and legs to the straight out position, hold a moment and return to start.

*Repeat in an alternating fashion for 8 reps per side.

From Fit List at MSNBC.com

By Keli Roberts

Do your muscles feel stiff and inflexible? Can’t touch your toes? Not really certain when or how to stretch? Read on: You may find that you’ve been stretching incorrectly all along! Stretching for injury prevention and improved sports performance is misunderstood and steeped in tradition.

First off, you may be surprised to know that there are actually four different types of stretching:

1. Static – A sustained stretch that is held and leveraged with another limb or against gravity in order to deepen the stretch. Example: Lying on your back and using your arms to pull your legs to your chest.

2. Ballistic — Your body is placed in a stretched position and then followed with small bounces performed in an attempt to deepen the stretch. Example: Doing the last move and then gently bouncing your legs to your chest. This is NOT recommended, though, because it can cause micro tears in the muscle.

3. Active — A stretch in which the opposing muscle group contracts and pulls the body into a stretch. Example: Reaching your arms up overhead and pressing back to stretch the upper body.

4. Dynamic – A stretch in which the body or a limb is moved through a range of motion. Example: Extending your arms and then moving them in full circles.

Previously, it was believed that static stretching before exercising would prevent injury. However, many recent studies have demonstrated that this is not the case. Furthermore, it has been established that performing a static stretch prior to any type of muscle contraction slows down and weakens the muscles involved, and thus worsens performance.

For warming up, active and dynamic stretching are actually better techniques than traditionally performed static stretches, because they prepare the body for exercise. They move the body through large ranges of motion to mobilize the joints, warm up the body and “wake up” the nervous system. Some additional examples to try: squats, lunges, hip circles and ankle circles.

The best time to stretch for flexibility improvement is at the very end of your workout when you are finished with your cardio and strength exercise. Relaxing, comfortable static stretches are a perfect way to complete your workout. Think of holding each stretch for 30 to 60 seconds, and repeat each stretch two to four times for best results. Better yet, get on a foam roller, which is a physical therapy device that has recently become very popular in mainstream fitness. Foam rolling is simple to learn, and is a highly effective way to reduce muscle soreness and tightness.

Flexibility is an often overlooked component of fitness, but it’s important to take time for a good stretch. Stretching helps overcome postural problems – such as the hunched-over letter “C” look — found in people who spend a large amount of time sitting. Stretching is also critical for people with active lifestyles, and especially where the activity is very repetitive, like cycling, running or swimming.

So remember, for optimal flexibility, warm up with dynamic and active stretching, and finish your workout with some key, relaxing static stretches and foam rolling.