Easier than you think

Easier than you think

From Health magazine
Ever caught yourself staring enviously at the toned abs and tight butt of the woman next to you in the produce section? Chances are, she’s getting help from Pilates.
Pilates is the workout to turn to for a flat tummy. A 2008 study found that Pilates mat exercises engage and strengthen the deeper ab muscles responsible for a sleek, flat stomach. But Pilates isn’t just about whittling your waistline: It can also give you exceptional whole-body toning and graceful posture, plus make your daily activities (like hoisting groceries) easier to do.
Ready to get a Pilates body of your own? We’ve partnered with New York City–based expert Kristin McGee (her clients include LeAnn Rimes and Soledad O’Brien), shown here, to bring you the ultimate 20-minute Pilates workout. Do it three times a week for a month to drop up to 6 allover inches.

Circles in the sky

For core, inner thighs, outer hips, butt
Lie on your back with hands behind your head. Contract abs, lifting upper body slightly off the ground. Raise right leg 5 inches (or keep it on the ground if that’s too challenging) and left leg straight up toward the sky (shown). Keeping your core engaged and hips stable, trace 4 softball-size circles clockwise with your entire left leg; reverse, circling 4 times counterclockwise. Lower both legs, switch sides, and repeat.

Incline plank

For triceps, biceps, chest, core, quads, hamstrings, butt
From a seated, feet-forward position, place hands on ground slightly behind waist, fingertips facing forward. Straighten both legs, pressing heels and palms into the ground, and contract abs while lifting hips up, forming a straight line from head to toe. Keep gaze forward and shoulders pressed down; don’t lock your elbows. Lift your left leg straight up as high as you can (shown), then lower it without allowing your right hip to sag. Do 4 reps; repeat on opposite side.

Donkey kickbacks

For triceps, biceps, core, butt, hamstrings, back
Kneel on all fours, toes tucked under, keeping your back neutral. Draw your belly in toward your spine as you contract your abs and lift both knees about 2 inches off the ground. Keeping abs engaged, bring right knee to nose (shown). Then kick right leg straight out behind you, squeezing your butt (shown); keep lower abs contracted and hips facing the ground to protect your back. Repeat 8 times; switch legs and repeat.

Swan dive

For triceps, shoulders, lower back; stretches abs, chest
Lie on your stomach, stretch your arms overhead, point your toes, and lift your arms and legs about 6 inches off the ground. Hold for 1 count, imagining your legs being pulled out and back, away from your hips. Next, circle your arms out to the sides and behind you. Exhale and reach your arms toward your toes, palms facing in (shown). Hold for 1 count, then bring arms back to starting position and relax entire body to ground. Repeat 6–8 times.

Side incline with a twist

For triceps, biceps, core, waist
Lie on your right side with forearm directly under shoulder, hand perpendicular to your body, and legs stacked. Engage your abs and the right side of your waist, lifting your hips so your body forms a straight line from head to feet. Extend your left arm toward the sky, staying engaged through your core (shown). Now scoop your left arm in front of your body and reach under the space between your chest and the ground, twisting only from the waist up. Come back up; repeat 4 times, then lower body to the ground. Repeat on the opposite side.

Charlie's Angels abs

For triceps, lower abs, inner thighs, hips
From a seated, feet-forward position, lean your upper body back while contracting your abs. Straighten arms, interlacing all fingers except your index fingers. Lift knees, forming a tabletop with shins. Keep arms pointing forward and circle knees to the right, down, to the left, and up (shown); reverse direction. (If this is too challenging, place palms on floor behind you for support.) Complete 4 circles in each direction. Maintain a 120-degree bend in knees, straightening out as you circle through the 6 o’clock position. Continuously contract abs to protect lower back. Repeat 2–4 times.

Thigh shaper

From Health magazine
For inner and outer thighs
Lie on your left side on the floor with the ball between your calves. Support your head with your left hand and balance yourself with your right hand on the floor in front of you. Squeeze the ball between your legs, slightly lifting your left leg off the floor.
Hold for a second, then relax; that’s 1 rep. Do 3 sets of 10–12 reps, resting up to 30 seconds between sets; repeat on your right side.

Ball pull-in

For core, chest, and shoulders
A. Kneel with stability ball in front of you, then walk hands forward, rolling up on the ball until it’s beneath your shins and your body forms a straight line from your head to your feet.
B. Keep upper body stationary, and pull ball in toward chest with both legs. Return to extended position to complete 1 rep. Do 3 sets of 10–12 reps, resting for 30 seconds between sets.
Trainer tip: Keep your chin tucked throughout the move. For an extra challenge, target the muscles on the sides of your stomach by twisting your right knee toward your left side (and vice versa) when you pull the ball in.

Ball squat with front raise

For butt, thighs, and shoulders
A. Stand with feet shoulder-width apart and arms at your sides, pressing a stability ball between your lower back and a wall.
B. Keeping the ball pressed against the wall, squat until thighs are nearly parallel to the floor and lift arms in front of you to shoulder height. Hold this position for 2–3 seconds, then lower your arms and return to standing. Do 3 sets of 10–12 reps, holding the last rep in each set for 10–15 seconds, and resting for 30 seconds between sets. 
Trainer tip: For more of a challenge, hold a 5-pound dumbbell in each hand or a 10-pound medicine ball with both hands through­out the move.

Ball push-up

For chest, core, and triceps
Kneel with stability ball in front of you, then walk hands forward, rolling up on the ball until it’s beneath your thighs. (Your body should be in a straight line, with hands directly beneath your shoulders.) Bend your arms and lower your body until your nose almost touches the floor. Straighten your arms to complete 1 rep. Do 3 sets of 10–12 reps, resting for 30 seconds between sets.
Trainer tip: To protect your back, don’t let your hips sag. Mastered this move? Try it with the ball beneath your shins instead of your thighs.

6 Diet Trends You Should Never Try

 

Istockphoto

By Julie Upton, RD

Before you even think about starting a diet to drop pounds fast, I’ve compiled a list of the worst diets around so you won’t waste your time on them. This list isn’t just my opinion, either; I sought the help of registered dietitians who are members of the Weight Management Dietetic Practice group of the American Dietetic Association. Here are the nominees:
Raw Food Diet
Eating raw is based on trying to get the majority of your calories from unprocessed and uncooked foods. Rawists believe that eating foods above 116°–118° F will destroy enzymes that provide many health benefits. While most dietitians would agree that eating lots of minimally processed fruits, vegetables, and grains is best, we also understand that processing actually boosts the bioavailability of several key nutrients, primarily the phytonutrients, and inactivates some of the unhealthy compounds.
The raw food diet is rich in all plant-based foods including fruits and vegetables; nuts and seeds; and sprouted seeds, grains, and beans. Don’t get me wrong; these ingredients are great—and you can make plenty of meals (here are five delicious ones) using these guidelines. But following this type of diet to a T requires a lot of complicated food preparation—creating pine nut and yeast “cheese,” for example—that makes it impractical for most working women.
I have had plenty of experience with raw foods because I live in Marin County, Calif., where Roxanne Klein, the coauthor of Raw, started Roxanne’s Fine Cuisine, a line of pricey prepared raw food creations available at our Whole Foods and other high-end supermarkets. I’ve tried several of the items but have found them to be extremely expensive and not very tasty—certainly nothing I could follow for more than a day or two at most.
As a “flexitarian” and part-time vegan, I know that eating lower on the food chain can help promote weight loss, but I also know that caloric content is not related to the heated treatment of food. Skip the raw food diet, and eat more healthful whole foods—cooked or raw—to help whittle your waist, not your wallet.

10 Best Workouts for Your Sex Life

est Workouts for Your Sex Life

Sexy exercises

By Sarah Klein
It's no secret that exercise boosts your mood, jump-starts your sex drive, and improves your overall health. But that still doesn't always get you to the gym.
So what could be better than a workout that takes your mind off the fact that you're working hard to burn those calories?
"Sexy workouts help us tune into our bodies in a sensual way, so we feel more receptive and more interested in sex," says Marianne Brandon, PhD, a clinical psychologist and sex therapist in Annapolis, Md.
Apart from doing the deed itself, these 10 exercises are the sexiest ways to break a sweat. They'll get your heart racing—in more ways than one!

Pole dancing

No longer just for exotic dancers, pole-dancing classes have sprung up around the country—and appear to be here to stay. Private studios and nationwide gym chains alike offer lessons, no experience necessary.

For women with flagging libidos, it can even act as treatment. "I often recommend this with my patients as homework," says Brandon.

Just don't expect it to be a walk in the park! Sessions can involve hours of strength work (how else do you stay on the thing if not for clenched muscles?) and sultry swiveling to upbeat tunes.

Salsa lessons

Hit the dance floor for steamy salsa lessons and burn 200 calories in half an hour. You don't need to be a great dancer—classes across the country are full of people of all backgrounds and levels. Plus, a workout where you get to don a flirty dress and racy heels can't be bad!

To really stoke the flame, grab your significant other and take a lesson as a couple. Studies show partners who try something new together reap big benefits both in and out of bed!

Strip aerobics (cardio striptease)

You don't have to look like Carmen Electra to test-drive her striptease-as-cardio workout plan. And don't worry—you don't actually take all your clothes off!

This class is more about sexy, stripper-like moves than disrobing—although you can feel free to peel off a sweatshirt or T-shirt, if you want to.

While strip aerobics could still seem intimidating, devotees stress it's fun and sexy at any size or shape. Join a class where a choreographer can help you learn the steps, or slide into some fishnets and pop in a DVD at home—with or without an audience!

Chair dancing

Chair-dancing workout DVDs seem to have been predominantly relegated to late-night infomercials. But there's a fitness gem buried even in this risqué routine. Gyrating and jiggling is highly encouraged—and the result is tight abs, legs, butts, and more.

Many private studios are beginning to incorporate these moves into their pole-dancing or other sultry dance classes.

"I tell [patients] they can then use those skills with their partner at home; they can give it as a gift on Valentine's Day," says Brandon, author of Monogamy: The Untold Story and co-author of Reclaiming Desire: 4 Keys to Finding Your Lost Libido.

Belly dancing

We love the message of this Middle Eastern dancercise: Love your body no matter what.

So slip into a slinky hip wrap and shake what you've got to the lively Arabic music. Many major health clubs offer classes that can melt up to 350 calories in an hour!

Plus, for someone who's not quite comfortable swinging around a pole, this can be a more modest way to get into sexy exercising, says Brandon.

Naked yoga

Not everyone will warm to the idea of a disrobed Downward Facing Dog. Still, naked yoga studios have popped up around the country.
Fans say losing their clothes makes the relaxing and calming practice even better, allowing them to really celebrate their bodies.
"The more you get to thinking about sex, the more you're going to want to have it," says Brandon. "Sexy workouts set positive expectations and help you feel more tuned into your body."
Plus, many yoga poses—done with or without clothes—open up the hips, thighs, and pelvis, and strengthen key pelvic-floor muscles for deeper and better orgasms.

Zumba

Literally translated to mean "move fast," this Colombian dance craze has swept fitness groups across six continents! It's a mile-a-minute mix of traditional aerobic moves for maximum heart pumping, sassy Latin shimmies, and hip-hop-inspired booty shaking.
Best of all, you don't have to be a pro to join in the party. New participants are encouraged to hang in at their own pace, picking up the moves as they go along.
"It's not a place of competition, like you [might] expect," says Brandon. "It's very supportive for women."

Bollywood Dance

Indian-inspired Bollywood dance is also making a sexy splash. A half hour burns about 200 calories, and many of the dances tell stories of romance or lost love, so really get into the part!
If your gym doesn't offer Bollywood or Bhangra classes, there are lots of at-home options. We like Hemalayaa: Bollywood Booty

Aerial acrobatics

Popularized by circus acrobats, this workout is slowly moving mainstream. It will definitely take some practice, but learning to slink among bolts of fabric hanging from the ceiling—stretching and strengthening, all while defying gravity—is sure to take your breath away.
Some private studios are now incorporating different types of antigravity movements into their classes, including yoga in midair!

Hula-Hooping

This sport is not just for kids! Get lost in the hypnotic hip swivels of this super-fun belly blaster. Once you get comfortable with the basic how-to, you can mix and match these fun moves for a 30-minute workout that can burn up to 250 calories!
You'll notice more than just the inches you lose when it comes to looking in the mirror. "It makes us feel better about our body image," says Brandon, "and that will lead us to be more interested in physical and sensual activity."

Is Your Diet Hurting Your Health?

Courtesy of Hearth.com

By Shaun Chavis

Gwyneth Paltrow’s announcement that she has the beginning stages of osteopenia (low bone mineral density) has led to speculation that her low vitamin D levels may be a consequence of her macrobiotic diet.
Now, a lot of people are thinking twice about their own diet schemes.
We’ve written before about how liquid cleanse diets can dehydrate you and hurt your heart. However, there are plenty of diets that are less extreme but still potentially harmful to your health.

I spoke to two experts: Dr. Felicia Stoler, a registered dietitian and host of Honey, We’re Killing the Kids! on TLC, and Marjorie Nolan, a New York City–based registered dietitian, certified personal trainer, and spokesperson for the American Dietetic Association. They both agree that there is a lot that dieters should look out for.
“Any kind of crash diet or fast weight-loss plan should be a red flag,” Nolan says. “You’ll miss out on nutrients, weaken your immune system, and set yourself up to get sick.”
And it’s not a myth that crash diets slow down your metabolism and you end up on a yo-yo cycle. “Even if you eat a diet that’s adequate in calories, if it cuts out an entire food group, you’re setting yourself up for problems,” she says.
Here are other things dieters should watch out for:
Following a macrobiotic diet. A macrobiotic diet can be adequate, but it’s difficult to get enough protein, calcium, and calories if you don’t plan carefully, Nolan explains.
“You may not get enough protein for your muscles to rebuild themselves. And if you don’t get enough calcium or protein, in general, your body’s not able to use vitamins and minerals properly.”
Taking vitamin supplements to make up for nutrients you don’t eat. “A lot of people think that if they take supplements, they’re OK. That’s a huge misconception,” says Nolan. If your weight-loss plan is too low in calories overall, the vitamins and minerals aren’t going to make it into your cells, and your body won’t be able to use them efficiently.
Going on a gluten-free diet. “Sometimes people get a little grumble in their tummy and so they self-diagnose as being gluten intolerant, and they wipe out an entire food group. They also wipe out essential nutrients the body needs,” says Stoler.
People who are gluten intolerant can get those nutrients by eating other whole grains that don’t contain gluten, such as quinoa, rice, or amaranth.
And, going gluten-free doesn’t mean you’ll lose weight. “A gluten-free diet can be very healthy,” says Nolan, “but it is not necessarily very low in calories or fat.”
For example, compared with regular bread, gluten-free bread is much denser because the protein that would normally come from wheat is removed. That equates to a calorie count that is 30% to 40% higher than in gluten-containing products.
Going on a gluten-free diet. “Sometimes people get a little grumble in their tummy and so they self-diagnose as being gluten intolerant, and they wipe out an entire food group. They also wipe out essential nutrients the body needs,” says Stoler.
People who are gluten intolerant can get those nutrients by eating other whole grains that don’t contain gluten, such as quinoa, rice, or amaranth.
And, going gluten-free doesn’t mean you’ll lose weight. “A gluten-free diet can be very healthy,” says Nolan, “but it is not necessarily very low in calories or fat.”
For example, compared with regular bread, gluten-free bread is much denser because the protein that would normally come from wheat is removed. That equates to a calorie count that is 30% to 40% higher than in gluten-containing products.