Jelly Belly Be Gone

You don’t need fancy equipment to lose weight or work your lower body. Just grab a yoga mat or towel to get into shorts-shape with this fast workout you can do at home. Tone your butt, thighs, and calves in just 15 minutes — and show some leg this summer.

You’ll need a yoga mat (or a bath towel and a chair)

90-Degree Lift … Targets: Butt, Outer and Inner Thighs

• Stand with feet shoulder-width apart, holding one end of rolled-up mat (or chair back) in front of you with both hands.

• Bend knees slightly and hinge forward from hips, extending arms to plant vertical mat on floor a few feet in front of left foot so that back is parallel to floor.

• Keep both hands on top of mat for support and extend right leg out to side, toes pointed.

• Keeping abs engaged, back flat, and mat upright, exhale as you lift right leg out to side as high as possible. Hold for 3 seconds, then lower leg.

• Do 10 to 15 reps, holding the last leg lift for 10 seconds. Switch legs and repeat.

Standing Leg Curl … Targets: Hamstrings and Calves

• Stand with feet together and place rolled-up mat (or towel) evenly behind right knee so that it’s parallel to floor. Lift right foot behind you with toes pointed, and pull heel toward butt to secure mat behind knee.

• Extend arms at shoulder level in front of you and clasp hands. (Beginners, use chair for balance.)

• Squeezing mat with leg throughout, lean forward slightly, keeping back flat, as you lift right knee behind you about 6 inches; lower.

• Do 20 pulses up and down. Switch legs and repeat.

Heaven and Earth … Targets: Back, Abs, Butt, and Quads

• Stand with feet together, holding one end of rolled-up mat (or towel) in each hand, palms in, arms extended at shoulder level in front of you.

• Lower into a squat, then exhale slowly as you fold upper body over thighs, forming a ball: Tuck chin and bend elbows to pull mat to knees.

• Maintaining squat, uncurl upper body as you extend arms diagonally overhead.

• Return to tucked ball position. Do 15 reps

Don’t be like so many people who put fear above their real desire to lose unwanted fat, thus ensuring a healthy life.

Constantly we see people refusing to lift weights due to “intimidation” or self-consciousness. Not all people in the free-weight area are built like Tarzan or Jane. And you can be sure that Tarzan and Jane couldn’t care less about your thighs or waist; they’re too busy fretting over their own bodies. Yes, they are. If you think someone has the perfect body, do not assume that she isn’t just as self-conscious as you may be. This is about you, and only you. You paid for your gym membership, nobody else did. You have the right to enjoy working out anywhere you want in the club.

With so much fun stuff now available, there is no need to ignore your fitness routine while on your annual Easter vacation. Whatever your monetary constraints and whatever the ages of your youngsters, with a little organizing you can plan family travel that includes fun activities, exercise and new experiences for everyone.

If physical exercise is part of your daily routine, there’s no reason why it should be overlooked just because you’re on the road. To begin with, one of the best ways to de-stress is to exercise. So since relaxing is a big reason that you take a vacation, keeping active will most likely keep any stress away.

For your time away to be an active one, start by choosing a destination that offers a number of activities that will be fun for the whole family. This can be as simple as choosing something that no one in the family has done before. This way, everyone will be motivated to try it.

Exercise can involve anything from exploring the streets of a new city to snorkeling. There are many opportunities to get in some exercise while bonding with family.  Depending on your vacation spot, these activities can involve everyone:

• Tennis — Singles or doubles

• Hiking — In any season

• Frisbee — On the beach or in a park

• Swimming — Indoors or outdoors, pool, lake or ocean

• Beach volleyball — Rent a net and ball or bring your own

• Skiing — Cross-country or downhill

• Walking — Great for any age

• Biking— Great for almost any age

Traveling as a family can have its ups and downs, and expectations can make or break a vacation, especially if they’re too high, so set reasonable expectations. If your destination is a sports resort, check the activities schedule during the planning stage of your trip, to see what’s going to be available while you’re there and which activities your children will be eligible to participate in.

It’s also important that children know in advance that they might need to be flexible about the activities you’ve planned. Factors beyond anyone’s control, like weather, could ultimately affect what you are all able to do.

With proper planning, you can make your upcoming Easter vacation a great, active experience that everyone will remember fondly for years to come.



Kick start your metabolism and lose stomach fat with this combination of gradual strength moves and intense plyometric exercises!

Rapid movements and jumps, give your metabolism an instantaneous kick while developing muscle in the long term. Include this power-packed routine to your regular workout three times a week, and you’ll burn in excess of 100 calories in each 10-minute period. Dropping that unwanted stomach fat is now in sight. Here’s how:-

Minutes 0:00 – 2:00: Single-Leg Squat

Targets: Core, Quads, Glutes

• Lift right leg off floor, bending knee 90 degrees, and place hands on hips.
• Bend left knee, lowering into a squat.
• Hold for 1 count, straighten leg, then repeat.
• Do 1 minute per leg.

Minutes 2:00 – 4:00: Crunch Ball Toss

Targets: Abs, Chest, Shoulders, Triceps

• Lie on back holding a medicine ball with both hands at chest level, knees bent.
• Crunch up and toss the ball a few inches above you; freeze in that position until the ball falls back into your hands.
• Slowly return to start and repeat.

Minutes 4:00 – 6:00: Single-Arm Diagonal Clean and Press

Targets: Shoulders, Biceps, Triceps

• Holding a 5-pound dumbbell in right hand, bend knees 90 degrees and lower weight toward left foot.
• With an explosive lift, stand and swing the weight up to your right shoulder.
• Extend arm overhead; return weight to shoulder.
• Repeat 10 times on each side.

Minutes 6:00 – 8:00: Explosive Jump

Targets: Quads, Calves, Glutes

• Stand with knees bent 90 degrees.
• With arms by sides, bend elbows, bringing fists just below chest.
• Keeping abs and glutes tight, jump as high as you can.
• Land with knees slightly bent.
• Return to start.
• Do 12 times; rest for 30 seconds and repeat.

Minutes 8:00 – 10:00: Metabolic Bike

Targets: Obliques, Core

• Lie on back with knees bent, feet on floor.
• Place hands lightly behind head.
• Raise upper body and extend legs about 12 inches off floor.
• Bring left elbow and right knee toward each other.
• Continue, alternating sides.

At around age 40, the average woman gains about a pound every 12 months. Initially, the system is simple arithmetic: Consume more than you expend and eventually your clothes will be tight. But other factors can complicate the equation. Knowing more about the four most popular changes will help you lose stomach fat and stay in shape.

Problem 1: You Start Losing Muscle - Muscle burns about three times as many calories as fat, even at rest. And, with age, muscle tissue doesn’t work as efficiently so you’re not able to exercise as hard.

Solution: Weights - Few exercises battle the loss of muscle mass better than strength training with hand weights, resistance bands, or your own body weight. It increases muscle tissue and improves bone density, which helps you stay active longer and work out harder.

Problem 2: Your Hormones Fluctuate - Over the decades, women’s bodies generate less of certain hormones like estrogen, which typically starts ebbing in the 40s. Since estrogen has appetite-regulating properties, many women are hungrier as their hormone levels drop. Estrogen also affects how body fat is distributed, migrating it from the hips and the thighs to the waist, where it’s tougher to burn.

Solution: Eat Well and Reduce Stress - A sensible diet and an exercise regimen can reduce the spread, as can reducing stress by getting enough sleep

Problem 3: You’re Eating More - Studies have shown that marriage tends to lead to weight gain, possibly because women dish out portions equal to their husbands’. As a matter-of-fact: In your 20s, you burn about 2,000 calories a day. By your 50s, you burn only about 1,600 calories.

Solutions:

* Hop on a Scale. People who weigh themselves daily are, on average, seven to eight pounds lighter than those who don’t. Tracking your weight helps you cut back on meals or step up activity.

* Eat Mindfully. Break-up that barrel of pretzels into snack bags. Little adjustments may pare 100 to 200 calories from your daily diet.

Problem 4: You’re Slowing Down - A recent study followed more than 9,000 people for 10 years and found that the least active people were seven times more likely to gain weight.

Solution: Become More Active - Experts suggest doing 50 to 60 minutes of exercise, five days a week.

Maybe you do not need an expert to point out to you why you are having a tough time losing belly fat. Generally your metabolism slows with age. But middle age weight increase isn’t really inevitable: there’s a diet plan that will tackle these changes.

This specialized metabolism-boosting regimen will help you shed unwanted belly fat. Most important, you’ll create firm, lean muscle tissue, the key to a strong metabolism. Get going now and you’ll sleep better, have more energy, feel firmer, and notice your clothes are looser in as little as 2 weeks. Here’s how:

EAT ENOUGH: When you consume less than is needed for basic biological functions your body throws the brakes on your metabolism. Consume just enough so you’re not hungry.

REV UP IN THE MORNING: Having breakfast jump-starts metabolism and keeps energy high all day. It’s no coincidence that folks who skip this meal are 4 1/2 times as likely to be obese. If nothing else, pick up a yogurt.

DRINK TEA: A cup of brewed tea can increase your metabolism by over 10%, according to one Japanese study. Experts conclude that the antioxidant, catechins, in tea provide the boost.

BATTLE FAT WITH FIBER: Studies from research find that women who eat the most fiber gain the least weight over time. Aim for around 25 g a day–the quantity in about 3 servings each of fruits and vegetables.

BUY THE BIG BOTTLE: Researchers revealed that drinking about 48 ounces of cold water a day can raise resting metabolism by about 50 calories daily–enough to shed 5 pounds in a year.

THINK ORGANIC: Always choose organic when shopping for peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes, and pears; non-organic produce tend to have elevated levels of pesticides.

NEVER OMIT PROTEIN: The Human body needs protein to sustain lean muscle. Add a serving, like 3 ounces of lean meat, two tablespoons of nuts, or eight ounces of low-fat yogurt, to every snack and meal.

EAT FOODS RICH WITH IRON: Until menopause, women lose iron each month as a result of menstruation. Unless you replenish your stores, you run the risk of reduced energy and a flagging metabolism.

DRINK MILK: Research shows that consuming calcium by way of dairy foods such as fat-free milk and low-fat yogurt may cause a decline in fat absorption from other foods.

If the holiday season left you with a jelly-belly, feeling heavy, bloated, and ready to make a change, try this seven-day cleansing diet plan to purify your body, melt away fat, banish bloat, crush cravings and leave you feeling refreshed and energized!

Get ready!

Do Not:-

• Add sugar, other natural sweeteners or artificial sweeteners to anything.
• Add salt to anything. Eating foods with a lot of added salt causes you to retain water, which drives up the number on the scale and makes you feel uncomfortable.
• Eat starches with dinner (including bread, rice, pasta, peas, beans, corn and potatoes
• Drink alcohol. Alcohol adds a lot of empty calories to your diet, plus it lowers your inhibitions so you’re more likely to veer off plan and make unhealthy food choices.

Do:-

• Eat on a schedule. Enjoy three meals and at least one snack each day.
• Drink lots of water throughout the day.
• Enjoy water alternatives in unlimited quantities at any point during the day.
• Begin dinner with a healthy appetizer.
• Eat fruits and veggies at any time throughout the day, particularly when you get hungry between designated meal and snack times.
• Exercise. Engage in 30 to 60 minutes of aerobic exercise everyday (walking is fine).

So, does weather help control how many calories you burn?

Yes and no. Both warmer and colder climates have positive and negative aspects when it comes to weight loss, particularly when it comes to certain seasonal behaviors that are crucial to maintaining an ideal body weight. Consider the fact that in warmer weather, people tend to be a little more active, and are more conscious of their bodies since they’re wearing less.

But that’s not even the whole story.

Most of the frustration regarding fat loss is caused by the fact that we’re actually battling with our body’s innate ability to protect itself. This is because one of the primary protective functions of our body is to maintain a temperature close to or equal to 98.6. The body has an extraordinarily complex set of procedures to accomplish this goal, particularly by controlling the body’s metabolism.

Fat plays three major roles in regards to the metabolism:

• Fat is the preferred fuel source used for body temperature regulation.

• Fat is an insulator that helps retain heat in cold environments.

• Fat provides the whole body with a long term fuel source, which during extended cold spells, allowed our ancestors to survive and forage for food.

The metabolism slows down when it’s hot. The slower our metabolism gets, the less we use fat as a fuel source. But, as stated before, this is balanced by the idea that we tend to eat less and exercise more in warmer months.

On the flip side, the body’s ability to generate heat during cold times is done by increasing the metabolism. The metabolism requires a tremendous amount of fuel during this time and burns more fat.

So, yes, technically, colder weather does indeed help burn more fat!

The holiday office party and the New Year’s Eve festivities with family and friends will probably do nothing for your figure. Ladies, if you’re not quite ready for that new party dress–or men, if you want that shirt tucked without the jelly-belly bulge–don’t fret. Here are five simple exercises you can do at home, or even at your office, to get yourself looking spectacular in the new year.

Dancing. Dancing is an excellent cardiovascular exercise and it doesn’t require a lot of work to do.

Lower Body Exercises. These exercises are simple to do and don’t require fancy equipment. Just make some space, grab a chair, and let the lower body toning begin.

Upper Body Exercises. If you’re going to be showing those arms, these exercises are crucial.

Stretching. You can do some basic stretches at home that will give you the same calming results as yoga. Try this first thing in the morning or after a long day. You’ll love it.

Abdominal/core exercises. There are many ways to work your mid-section that are perfect for flattening your front.

Most importantly, keep in mind that the holidays are a time of good cheer. Use the merriment of the season to rejoice in your loved ones and yourself. It’s never too late to begin to change your life, so start today by adding these simple moves to your routine and jump-start your new year!

You look to the left of you and you see a man on a treadmill jogging and singing an up-tempo song that’s blaring through his Ipod. You look to your right and you see an upbeat personal trainer, ready to assist at a moment’s notice. You’re partway through your workout, and feel exhausted and unmotivated. Is it a crash in progress? Are you low in energy? Maybe just distracted?

Mid-workout slumps happen to even the most committed exercisers. Learn how to avoid these feelings so you can push through to your weight loss goal, instead of heading to the locker room early.

Eat for Energy:- A well-balanced diet is necessary for any healthy lifestyle, but it becomes increasingly important when you’re exercising.

Don’t Skimp on Carbs:- Carbs are your body’s preferred source of fuel, powering everything from your brain to your muscles.

Pump Iron:- Iron is a trace mineral that helps blood carry oxygen to the muscles throughout the body, keeping them powered up during a workout.

Drink Up:- When you exercise, sweating cools your body down, but it can also be detrimental if you’re not replenishing the fluids you lose.

Be a Planner:- Try to schedule your workouts for the times of day that your energy is at its peak.

Rest Up:- Whether you’re skimping on sleep or you’re exercising too much, a lack of rest and recovery can zap your energy levels and hurt your progress, too.

Deal with Stress:- Just as your mental to-do list can keep you awake at night, other life stressors can creep into your mind during a workout and distract you from the task at hand.

Banish Boredom:- Whether you take your indoor workouts outside or try a new fitness class, variety will keep boredom at bay and help you get better results, too.

If you feel run down all the time or exercise results in you suffering from major fatigue, make an appointment to see your health care provider to find out why.