Cellulite: Hold the Cottage Cheese, Please

By Stephanie S. Saunders

One of the most hated words in the English language must surely be cellulite. For the 90 percent of women who are plagued by the "cottage cheese" dimples that can run across the backs of arms and the entire lower body, it can seem like the ugliest thing in the world. Sure, you can hide it beneath clothing, but once bikini season hits, it's all over. From a self-consciousness point of view, it's as if you're back in middle school. You might as well make it a trifecta of humiliation by slapping on some braces and a lime-green prom dress. While there's no way yet to completely rid your body of cellulite, there are a few ways to help improve its appearance.

The term cellulite refers to the dimpled appearance of skin that can occur at any point on the body where the skin is thinner. Under the upper layer of skin, there's a layer of connective tissue that holds fat into place. In most women (and some men), this connective tissue has gaps in it, which allow the fat to push through, creating a bumpy appearance. The difference between fat and cellulite is simply where the deposit lies in relation to these gaps in the connective tissue. That, and the fact that even with weight loss and muscle gain, so-called "normal" fat may disappear, while cellulite seems to want to continue keeping your thighs company indefinitely.

Cellulite can occur in the thinnest of women and men (sorry, guys) and doesn't seem to discriminate based on nationality, financial standing, age, or weight. There are believed to be hormonal and hereditary issues that can contribute to causing cellulite. Other causes may include poor circulation, lack of exercise, and even too-tightly fitting undergarments. But no one really knows for sure why 10 percent of the female population is gifted with not having to deal with cellulite, while the rest of us have rear ends that look like a giant golf ball.

So when faced with the appearance of orange peel on your thighs, what should you do? Well, there's good and bad news. The bad news is that there is no actual way, surgical or otherwise, to get rid of cellulite completely at present. No amount of vacuuming, injections, creams, or painful massage will eradicate it permanently. But there are many things that can potentially improve the appearance of cellulite. The following is a list of options, ranked from the least to most invasive and/or expensive.

Diet. There are several diets out here that claim to remove cellulite from the body. After a bit of research, you'll find that most of them are just healthy eating plans that tell you to reduce caffeine and alcohol consumption, avoid processed foods, and drink plenty of water. This, of course, doesn't really bring anything specific to the table for cellulite. It might help you lose overall body fat, which will reduce the appearance of the lumpy stuff, but no amount of pineapple consumption will completely remove it.

Exercise. Magazines are full of articles on exercises to ban dimpled thighs. Again, these exercises are designed to promote muscle growth and fat loss. Unfortunately, a lot of them are exercises that only target very specific areas, which will not benefit your overall fitness level and are fairly pointless, considering that you can't spot-reduce fat. Hard cardio and a toned physique will go just as far, if not farther, for reducing the appearance of cellulite. Overall, continuing with your P90X or INSANITY^® workout plans will do more for you than will any number of leg lifts alone.

Tanning. The International Agency for Research on Cancer has again come out with studies on how horrible the effects of tanning beds and baking in the sun can be. Tanning has now been compared to cigarettes and arsenic. Which is unfortunate, because a little color on your skin can do more to mask extra bumpy tissue than just about anything else. Luckily, there are an abundance of tanning creams and spray-on tans out there that can give you a similar effect without the risk of skin cancer. Just be careful with application, and if you go the professional route, make sure the folks you choose know what they're doing. I once attended a black tie event with hands the color of a pumpkin. Not pretty.

Creams. There are thousands of topical treatments available that can cost anywhere from 10 dollars to several hundred. Most of them have the common "active" ingredients aminophylline, caffeine, and theophyilline. Sad to say, none of these creams can deliver the needed concentration to the necessary depth to make much of a difference in the connective tissue. They're promoted as increasing circulation, but ultimately, you're just using a very expensive moisturizer.

Massage. Massage is another attempt at breaking down connective tissue and increasing circulation in the area. Unfortunately, cellulite is a tougher problem than can be fixed by a single day at the spa. However, there have been studies that consistent, rather aggressive massage techniques can really assist in the cottage cheese reduction process. Before scheduling a daily visit from your massage therapist, though, try intensely rubbing the affected areas on your own with a moisturizer for a few weeks and see if there's any change in appearance. Thankfully, most cellulite appears on areas of the body you can actually reach.

Wraps. Wraps have been around forever and still have devoted followers all over the world. The idea of the body wrap is to dehydrate the area, removing all excess water, supposedly creating a leaner appearance. Wrestlers and ballet dancers alike are infamous for wrapping themselves in plastic and sitting in a sauna for ridiculous amounts of time to try and drop "weight." These results are temporary and will usually return to normal with any intake of water. Wraps may in fact moisturize the skin, but so will a bit of inexpensive aloe vera cream.

Supplements. Supplements can be extremely effective in helping you achieve fitness goals, but like all things I've mentioned thus far, no combination of herbal remedies has been proven effective in the fight against cellulite. Most contain some sort of ginkgo biloba, sweet clover, grapeseed bioflavinoids, oil of evening primrose, fish oil, and soy lecithin. All might assist your metabolism, and possibly your immunity and brain function, but none will make the dimples disappear.

Injections. Here's a cellulite remedy that can cause actual discomfort. Mesotherapy is a series of injections to the cellulite-affected area. Very similar to Botox^® for your back end, it's highly controversial and can require up to 10 visits to see any results. The medication injected has been approved by the FDA for other cosmetic issues, but wasn't designed for use on cellulite, and is so new that all potential side effects haven't been discovered yet. Before you choose to go this route, make sure to discuss it thoroughly with your medical practitioner.

Suction massage. Endermology was created in France about 15 years ago for the temporary reduction of cellulite. The machine creates suction, pulling and squeezing affected areas, which eventually seems to redistribute the fat somewhat, but in truth, it doesn't change the fat's makeup. Sessions last about 45 minutes, require 10 to 12 visits, and are rather expensive. Without regular maintenance visits, the appearance of cellulite will simply return.

Lasers. The FDA has approved two different laser options, both used with either a suction device or massage therapy. A low-level laser is radiated on the skin as some type of massage is administered. Both TriActive and VelaSmooth^® require as many sessions as Endermology, in addition to continued follow-up maintenance, and can cost thousands of dollars. The effectiveness of laser treatments on cellulite is still unclear, but for individuals with enough cash to spare, this presently seems to be one of the best possible options for cellulite reduction.

Remember, while many of these approaches can improve the appearance of cellulite, none seem to remove cellulite completely or permanently. Until a method is found that will accomplish the total eradication of cellulite, it might be better to spend less money on expensive creams and injections and more on nutritious foods and activities that support a healthy lifestyle. Not only will this help to improve your skin tone, but it'll make you feel better about your whole body, inside and out. And isn't that more important than a few extra dimples?

Killing Germs in Your Home Gym

Killing Germs in Your Home Gym

By Stephanie S. Saunders

Unless you live in a hypoallergenic bubble, it's awfully hard to steer clear of germs. And during cold and flu season, or if you're in a job that involves working with children, it's even harder. But what if your workouts are making you sick? No, I'm not referring to pushing so hard it makes you hurl; I'm referring to the parasites, viruses, and bacteria that live on gym equipment, flooring, and even your shoes.

The New York Times recently ran a story about a high school student who almost died from an antibiotic-resistant form of staph infection, which he most likely contracted from an exercise mat. More and more dermatologists and podiatrists are seeing cases of plantar warts, fungi, and rashes that they're attributing to shared equipment in gym or yoga classes.

"Not a problem!" you retort, "I do P90X^® in my living room, so I don't have to worry about this." Think again . . . because bugs can find their way into your home more easily than you'd think. Eighty percent of disease is transmitted through interactions with someone who's carrying germs, or touching a surface where those organisms live. So if you meet a friend for lunch, go to a meeting at work, or play with your kids in the park, then hit the home gym and crank out 60 minutes of cardio, you spread the germs to your gear, where bacteria can survive for days and viruses can hang out for weeks. The often sweaty and warm conditions are the perfect breeding grounds for these bugs.

And it's not just exercise gear. Charles P. Gerba, Ph.D., a professor of microbiology at the University of Arizona, found that after 3 months of wear, 13 percent of shoes carry E. coli bacteria, and 90 percent of shoes carry traces of feces. So unless you have a pair of workout shoes earmarked specifically for indoor use, you're tracking germs into your house, and probably onto your equipment.

So what can you do? Let's look at some steps you can take for better home gym hygiene.

Shoes

A good portion of the world's population removes all shoes before entering the home. Maybe their flooring is just more delicate, but perhaps it's that they're more aware of what they're bringing into their homes. You can pick up some of the worst shoe-germs simply from walking down the street, and while it's hard to avoid those germs on the mats of your local gym, you do have the option of keeping them off that fancy plyo mat at home.

The ideal solution would be to segregate one pair of athletic shoes just for your workouts, but if a second pair of athletic shoes isn't an option, throwing your sneakers into a washing machine every few weeks can kill a plethora of bugs. If your shoes aren't tough enough to take the pounding, you can spray the soles with Lysol^®, then clean the rest of the shoe by hand with a gentle cleaner. It may take a bit of time, but isn't that better than doing push-ups on a poopy surface?

Dumbbells/medicine balls/ankle weights

Resistance equipment comes in a variety of styles—squishy, round, ankle-binding, shiny, handled, neon-colored . . . Regardless, any kind of dumbbell can hold onto bacteria for days at a time. And since they now come in so many shapes and sizes, they give germs more places to hide, especially in foam-covered dumbbells. So until someone invents a self-cleaning dumbbell, please make friends with the Clorox^® Disinfecting Wipe. Wiping down equipment daily after use would be ideal, but if you're too busy, once a week should work. Make sure you get into the creases of the medicine ball and the folds of the ankle weights. If you happen to live in a particularly humid or warm climate, try to swab your gear at least a couple of times a week.

Mats

These are probably the biggest pain to clean, as they're such a large surface. But since you lie on them, roll around on them, and do everything short of lick them, you really need to keep them sanitary. Happily, there are a ton of products out there designed specifically for cleaning yoga mats. There are washes, sprays, and wipes that maintain the mat's necessary, inherent stickiness while removing the dirt. You can pick up any of these cleaning aids at health food stores or online. Also, should you have the extra cash, there are sticky towels that are made specifically for placing on top of an exercise mat and that can easily be thrown into the washing machine.

If you don't want to invest in fancy cleaning accessories, you can actually put your mat in the washing machine, as long as you remove it before the spin cycle. Use a mild detergent and wash in cold water only. Let the mat air-dry completely before you use it again, or you might find yourself with a bit of a drippy mess on your hands (and floor).

And if you don't have access to a washing machine (and you don't want to drag your mat to a laundromat), taking a shower with your yoga mat can be some multitasking fun. Okay, maybe not fun, but you can lather up your mat with the same antibacterial soap you use on your skin, then rinse the mat completely and hang it over the shower rack to dry.

Pull-up bars/push-up stands

Very similar to dumbbells in terms of nooks and crannies providing cleaning challenges. Like some dumbbells, they often have foam padding. The denseness of this foam makes them incredibly durable, but that same denseness makes it much easier for germs to get trapped, which makes keeping them clean especially important. Harsh chemicals can break down the foam, so Clorox wipes aren't your best bet for the nonmetal parts. Your best bet is probably to squeeze some mild soapy water into the foam, then squeeze in some clean water to release the dirt. The most important part would be to make sure you dry the foam padding adequately; this will help you avoid mildew. Make sure you squeeze out all excess water with a towel, then if possible, let the whole unit dry completely in the sun.

Resistance bands

These wonderful bands, usually made of latex rubber, come in a variety of makes, models, sizes, and colors. Whether you use the tubular kind with handles, or the long flat kind you can tie, resistance bands are durable and portable—and they hold on to germs like there's no tomorrow. Because there isn't a whole lot you can do to mess them up, you can fill a sink with warm water and antibacterial dishwashing liquid and drop all your resistance bands in at once. If you want to be particularly OCD-ish, you can also scrub them with a toothbrush, but just letting them sit in the warm soapy water will generally be enough to get them clean. Allow them to air-dry completely before you use them again.

Flooring/carpets

Tidying your workout area seems like a given, but most of us stop at putting our dumbbells behind the couch at the end of the session. However, the floor you were just doing dive bombers on could probably use some attention. If you have hardwood or tile floors, find a good antibacterial cleaning product that's safe for all floors. Swiffer^® even has a product line specifically for wood floors and the germs that love them. If your floor is less sensitive, a bucket of Lysol and some elbow grease will do it.

If you're a carpet person, there are many options. Dry carpet powders that you sprinkle on carpet and then vacuum up supposedly kill mold, bacteria, and dust mites. Then there are steam and vapor carpet cleaners you can rent or purchase, many with antibacterial and anti-mold properties. And for those of you with green-minded intentions, there are plenty of environmentally friendly cleaning products that can be put into any steamer. You should sweep or vacuum your floors regularly, and aim for a deeper cleaning every few months.

You

Odds are you had your last official hygiene lesson in 7th-grade health class. And not to sound like your teacher, but showering after a workout is still really important. We know you're busy, and you were just going to run to the store. We know your INSANITY^® video ran 20 minutes longer than you thought it would. We know you just don't have enough time. But also we know your skin is now swimming in bacteria, and frankly, you smell a little ripe. Furthermore, no one you encounter wants that bacteria handed off to them, so a quick rinse will make you a better acquaintance. And one more thing (although this should be common knowledge): putting on clean clothes after your shower is a vital piece of the puzzle.

Taking a few extra minutes to clean up your workout gear can make the difference between healthy and sick. With an increasing number of people being diagnosed with skin infections caused by Staphylococcus aureus ("staph") bacteria that are resistant to many antibiotics, there's no reason to take a chance, because no matter how much you love working out, there's nothing fun about catching a disease.

Cardio Confusion: A History of TurboFire®

An interview with Chalene Johnson by Steve Edwards

TurboFire^®, the latest offering from Beachbody^®, is "next generation" in more ways than one. It's the hardest workout series to come from Chalene Johnson, but it's set up in a way where anyone can do it. It's like cardio class at the gym, but it also has core and strength workouts. It's High Intensity Interval Training (HIIT), but also traditional cardio. It's a structured program, but it changes dramatically over time. "If P90X^® is about Muscle Confusion™," says Johnson, "TurboFire is about cardio confusion." Today, we'll talk with Chalene about TurboFire to help you decide if it's the right program for you.

"I'm 41, and because of that I (like everyone else) can wake up with aches and pains, so it was critical for me that this program be something that everyone could do," she begins, dispelling the rumor that TurboFire was going to be the next INSANITY^®. However, it's not the lack of high-end difficulty she's referring to, because the program is ultimately very intense. What makes TurboFire more versatile is that it comes with an optional preparatory schedule for those who lack the fitness base to jump right in. And each workout also offers a low-intensity option. "In every single video, we have modified moves with little to no joint impact that still create intensity," adds Chalene.

The creation of TurboFire was a long process. "It began in my [Turbo Kick^®] classes. Health clubs don't care about beginners. The overwhelming majority of any health club's classes are for advanced users. The mentality is sink or swim. Turbo Jam^® [Chalene's original Beachbody program] was a step down to what I teach—a starting point for what I was doing in the clubs. It was a ramp; essentially a place to get on the Turbo Kick highway."

"I had begun to study HIIT, or High Intensity Interval Training, which are short workouts that feature ultra-high-intensity intervals. I was using this in my classes when we created the Fat Blaster workout as part of Turbo Jam's continuity program. It was the hardest video we had done and I didn't think people were going to like it. In fact, it almost didn't make it into the rotation. But then it turned out to be everyone's favorite." This meant, essentially, that TurboFire was on.

"The concept was to take the toughest Turbo Kick class ever and turn it into a program. I was trying to answer my own question of 'what would work the best for me?' I'd been incorporating the HIIT philosophy in my classes. But HIIT had come out of sports, where athletes will do anything they're told. I needed to find something more interesting than sprints on a football field. I needed TurboFire to be tougher, more intense, but also more exciting and exhilarating than what I'd done in the past. Like anyone else, I get bored. I plateau. I have the same problems everyone else has. So TurboFire had to address this."

"I didn't want to make P90X for girls. I didn't want INSANITY. I wanted a HIIT program. I wanted short-duration intervals that killed you. You had to be maxed at the end of each interval. That was the starting point, to be consistent with the research for HIIT. But HIIT can only be done for short durations, about 3 weeks at a time, before you start to overtrain and plateau. So the challenge was creating a program that expanded on these HIIT phases with other aspects like cardio training that would keep the results coming. So I started making workouts to address this, and the result is this cool periodizational program that takes you through various forms of cardio training. If P90X is Muscle Confusion, TurboFire is cardio confusion."

"Next, it had to have great music for that class atmosphere so that you're having fun. But I also wanted the choreography to be easier to follow than Turbo Jam, even though the training was going to be more challenging. So we set it to sound effects so you don't need to follow a beat so that INSANE-ers, X-ers, and other non-Turbo Jam people could do it. We wanted it to appeal to guys, too. And it has, especially the HIIT workouts. You don't need to feel as though you can dance. The music is there for motivation."

"I think the music is 100 times better than Turbo Jam's! Music is so important to me because with good music you don't have to find the motivation; it's there. It makes classes so fun that you don't notice how hard you're working out. It's so much easier sprinting to the right song than a random soundtrack."

"We had more of a budget and more time with the producers so we could get the music perfect. I had more of an influence over the process and was there every day. I wrote the lyrics. I controlled where the energy needed to build for the workout. This is why it took so long to get it done. Training this hard to okay music was totally not okay. I needed it to be off-the-charts, un-friggin'-believable, amazing music!"

Of course, it's not all cardio. Anyone who is familiar with Chalene knows that she's a firm believer that you need to strength train regularly. "We wanted everything that you'll need in one box: strength training, core training, stretching. But, to be honest, what is unique is its cardio. The stretching is geared towards the cardio you are doing in TurboFire, but the strength training can be swapped with anything. In fact, I think in a perfect world you might choose ChaLEAN Extreme^® for strength training [a ChaLEAN Extreme/TurboFire hybrid schedule comes with the program]."

"But the goal of having everything in one box is important because this stuff is for life. I want to create things that you'll be doing for life. Because, like I said, this program was about what I would do. And I'm not stopping or slowing down. My finish line is in the coffin."

The Rub on Massage: 8 Great Ways to Relax and Rejuvenate

By Denise Michelle Nix

Part of being fit and healthy is being kind to your body—listening to it when it tells you it’s hurt and caring for it. Sure, if you twist your ankle doing Slim in 6^® or pull a muscle pushing yourself to your limits during an INSANITY^® workout, you'll go see a doctor. But sometimes, your body talks to you in a much quieter voice, yearning for care and attention that you didn't even know it needed or could benefit from. This is when a massage becomes a valuable recovery tool. Whether you're seeking to relieve an injury, focus your mind, or work on flexibility, there is a type of massage suited for you.

Not only do massages feel great, studies show that massages can help bring stress relief, manage anxiety and depression, reduce pain and stiffness, control blood pressure and boost the immunity. Massage therapy goes a long way toward preventing pain and injury, too. According to a 2003 study published in the British Journal of Sports Medicine, subjects who received 20 minutes of massage therapy 2 hours after exercising had significantly less soreness 48 hours later than subjects who did not.

The different kinds of massages, and their benefits, are not always so obvious just from what's on a therapist's shingle or the menu at the most luxurious day spa in town. We’ve asked Los Angeles-based acupuncturists and massage therapists Tanja Degen and Hillary Wollman to break down the eight most popular kinds of massages and to demystify what can sometimes be described only as a mystical experience!

1. Swedish: In Western massage practice, the experts agree that the Swedish massage is the basis for all others. It's meant as a relaxation massage, says Degen, an instructor at the California Healing Arts College. "It's your most common type, and it can be firm, moderate, or light pressure," she adds. Long, gliding strokes on the skin, usually with the aid of massage oil, promote circulation and bring stress relief not only to tired muscles, but to the busy mind.
2. Deep Tissue/Sports: A deep tissue (or sports) massage builds on the techniques of the Swedish massage but takes it further. "It's more of a focused, individualized discipline targeting different areas for deeper relief," Degen explains. While Swedish is relaxing, it does not have any therapeutic effect on the muscles like a deep tissue or sports massage does, she added. The slow stroke technique, usually with a bit less oil, is designed to increase range of motion and loosen up tight muscles.
3. Chair: You've probably seen this form of on-the-go massage therapy at the mall or street fairs. Clients sit, fully clothed, facing the back of a special chair as hands, fists, and elbows work their backs, necks, shoulders, and heads. "It's therapeutic and convenient for someone who doesn't have a lot of time, but still wants the benefits for what [a] massage can provide," says Wollman, owner and operator of Bliss Acupuncture. While a therapist performing a chair massage is more limited in terms of range of motion and depth, the convenience of it makes it popular. Wollman often performs chair massages in the business setting for companies that want to give their employees a nice way to de-stress.
4. Shiatsu/Acupressure: Shiatsu massage, commonly referred to as Acupressure, is the basis for traditional Eastern medicine that dates back to ancient times. "It actually works with the body's meridians and energy flow," says Degen, explaining that meridians are the channels through which energy flows in the body. Where there's a block in a meridian, a therapist applies deep pressure, promoting circulation, relaxation, and lymphatic and hormonal health benefits.
5. Reiki: Also a part of Eastern practice, Reiki also concentrates on the body's energy, but can be done either deeply or more subtly, says Wollman. In Reiki, the therapist places hands on the different energetic systems of the body, including the crown of the head, brow, heart center, and abdomen area. It's gentle touching that allows an exchange of energy between the practitioner and the patient. Reiki may not always involve massaging. Wollman incorporates it into the end of her practice. "It helps close the session, almost like saying goodbye to the body without just leaving. It seals in the benefits of what just happened," she added.
6. Stone: Incorporating warm, smooth stones into the practice is a great way to loosen up sore or tight muscles and heal injuries, Wollman says. "It is so delicious. It's very sensual, and the heat of the stones is very penetrating." The therapist either places the stones on key points of the body, allowing their weight and heat to penetrate, or uses them to go deeper with strokes and penetration. It increases circulation and has calming and sedating effects. "For someone who is fitness oriented and on the go, it is great," Wollman adds.
7. Reflexology: In Reflexology, the hands and feet are the focus based on the idea that all the body's systems are juxtaposed there. "You can activate different points on the foot that then help the body's ability to function better," Wollman says. For example, people who have problems with their digestion or intestines can often find relief through Reflexology. Another benefit is that it is a convenient therapy with no oils or lotions needed, and the patient can stay clothed if he or she chooses.
8. Thai: Thai massage is the ultimate combination of Swedish, or deep tissue massage, with some yoga-like qualities added in. In a Thai massage, the therapist uses practically his or her entire body to massage and stretch the patient. "It's a very active approach to getting things healed in the body," says Wollman, "It's active, but relaxing." Thai massage, for athletes especially, helps with flexibility and range of motion. "You have to kind of know that you're gonna be almost thrown all over the place and have the practitioner on top of you," she adds.

Wollman and Degen agree that everyone can find the massage therapy that works best for them. The key, Degen explains, is to communicate with the therapist before the session begins, discussing problem areas and the level of firmness desired. Both note that some people may be hesitant because massage therapy can be such a personal experience, especially when your clothes are off. Most therapists, they said, will accommodate their practice to fit a client's comfort level.

The health benefits of this type of holistic medicine are bountiful, and it's an easy way to care for your body. "There are no [bad] side effects," Degen says. "And it feels great." Wollman adds that, especially for fitness buffs, the strengthening and focus that a massage brings can have far-reaching effects. "It can calm the mind in a way that can enhance better focus," she says. "It's something passive, but it helps support your game."

Test Your Beachbody® Trainer IQ!

By D. V. Donatelli

Beachbody's celebrity trainers have a wonderful wealth of knowledge about fitness, nutrition, and how to get us into the best shape of our lives, but what else are they into? What's behind that statuesque physicality? Seeking to get a better understanding of the human depths of these inspirational exercisers, we asked four of our top trainers this question: "If you could teach a college class that wasn't about fitness or nutrition, what would you want to teach?" See if you can match the trainer with the answer he or she provided.

1. Brett Hoebel – Physics. That's right—the creator of RevAbs™ has great interest in one of humanity's oldest and most challenging intellectual pursuits. Hoebel explained, "[It is] one of my favorite classes, and now I know how to apply it to real-life things, like fitness, so that it's easier to understand!" Perhaps I could use a few lessons from Mr. Hoebel's class, because I had a huge crush on an astrophysicist once but she wouldn't give me the spacetime of day.

2. Shaun T – Communications. I loved INSANITY^® creator Shaun T's answer, so here it is in full: "If I were able to teach a college course, it would have to be a communications course—specifically TV broadcasting—only because I originally started my college career as a communications major, and it was, and still is, my dream to do what Anderson Cooper does!" Shaun's got charisma, and he can communicate—I know this for a fact because I've come to employ his "Tilt, Tuck & Tighten" technique in virtually everything I do, from skateboarding to paying taxes—so I wish Shaun all the luck in the world in his dream of hosting the first two seasons of the underrated reality TV show The Mole.

3. Debbie Siebers – Art/Drawing. The Slim in 6^® guru Debbie has stopped by Beachbody^® Headquarters a number of times, and on each visit she's always exhibited a certain style about her. It's clear the woman knows aesthetics, and she herself is a work of art, so this answer is not surprising. What I found surprising, however, was that she, an artist, wasn't flattered or impressed when I cut off my ear and sent it to her. Everyone's a critic!

4. Chalene Johnson – Justice, Morality, and Constitutional Democracy. No offense to the others, but this is my favorite answer. Why? Because now I can't stop picturing Chalene, whose Turbo Jam^® workouts are so punch- and kick-heavy, naming her left fist "Justice," her right fist "Morality," and her plant leg, upon which the whole dynamic system is based, "Constitutional Democracy." Hi-ya!

My Top 5: Tania Ante Baron

You probably know Tania as the trainer from the Shakeology^® workouts or from shaking it with best friend Shaun T in Hip Hop Abs^®, Rockin' Body^®, and INSANITY^®. Or you might have caught her on tour with Britney Spears or in one of her music videos. Tania has appeared on stage, on TV, and in the movies (look for her dancing the "Tango Maureen" in the film version of Rent). So when Tania says a song gets her going, you know it's going to be good. Check out Tania's top 5 workout songs.

1. "Bamboo Banga" by M.I.A.

   I love the hard driving beats. It not only makes me want to dance, but it makes me kick up my intensity to another level.

2. "Distortion" by David Guetta

   This song has a great tempo with a cool, electro-dance vibe. I love running to this track!

3. "Eye Of The Tiger" by Survivor

   Who doesn't want to work out like Rocky Balboa? This song really amps up my weight-lifting workouts.

4. "Separate Ways" by Journey

   Not only do I rock out to this song on road trips (belting out the lyrics at the top of my lungs), but it gives me the motivation to overcome obstacles.

5. "Hot Like Wow" by Nadia Oh

   I love this sexy track. It instantly makes me get up and dance. It talks about having a body that's "Hot Like Wow"!

Beachbody's Gift Guide for the Healthy Chef

By Denis Faye

Gift giving can be tough when the person you're buying for is in the middle of a life-altering round of P90X® or INSANITY. Clothing sizes keep changing, as do tastes. Sure, she might cast off that muumuu for a two-piece, but no gift says "presumptuous" like a bikini. Sure, he may need some new dumbbells, but odds are he'll be on to the 45-pounders before he even takes the ribbon off the 30-pounders you bought him.

However, one thing that's not going to change is your giftee's newfound appreciation of healthy eating. Face it, if he or she wants to stay fit, there's just no place in his or her life for that deep-fat turkey fryer anymore. It's time for some new culinary toys.

Here are a few ideas.

Steamer. Short of eating them raw, steaming veggies is the best way to prepare them without processing away all the nutrients. It's also the best way to preserve the taste of fresh produce. If you spend all season growing asparagus in your garden, don't you want to know what it actually tastes like instead of stir-frying away all the flavor?

If you don't want to spring for a fancy All-Clad® multi-piece setup, inexpensive. little pop-up steamers can work inside just about any pot or saucepan.

How much? $10 and up.

Microwave steamer. Like a normal steamer, only cheaper and faster. Oh, and you need a microwave to use with it. For anyone eating healthy on the go, this is a must-have.

How much? $10 to $20.

Indoor electric grill. As healthful as steaming can be, admittedly, it gets a little, well, BORRRINGG! An indoor grill is a great way to have all the fun of a BBQ without the . . . what am I saying? Indoor grills aren't even as remotely fun as BBQs, but they're a healthy way to prepare food that allows grease and fat to drip away. And if you get the kind with the top that presses down, it makes excellent panini, which you can't make on a BBQ.

How much? $30 to $150.

Nonstick cookware. Although the safety of nonstick cookware occasionally comes into doubt, as long as you take care of it, you should be fine. Just don't scrape off bits of the coating to season your omelet. And if it starts to flake, it's done. Get rid of it.

Also, keep in mind that price doesn't always indicate quality. A few years ago, Cook's Illustrated rated a number of nonstick pans, only to discover their favorite was the Farberware® Millennium Skillet, which you can pick up for around $40.

How much? Varies greatly.

Oil sprayer. Oil in a spray can is pretty common nowadays. It's a great way to keep cooking fats to a minimum. But before you go out and buy another preloaded aerosol can, remember that real chefs prefer pump-spray bottles. Not only do they allow you to use your own gourmet oils, they're also reusable, which is good for the earth.

How much? $7 to $15.

Hot-air popcorn popper. Sure, recent reports indicate that movie-theater popcorn is basically death in a tub with butter flavoring squirted over it, but that's the coconut oil and sundry hideous chemicals doing the damage, not the actual corn itself. Enjoy it in its purest, white, and fluffy form, popped via hot air only, and 3 cups will equal 40 calories, 1 gram of fat, and 3 grams of fiber.

Not man enough to eat your popcorn straight? Add a quick spritz of olive or canola oil using your new oil sprayer (see above) and a dash of salt, and you're good to go with minimum guilt.

How much? $20 to $35.

Bread machine. In the wrong hands, a bread machine is a majorly destructive force in any nutrition plan, but used for good, it can be a great way to get fresh, whole grain, preservative-free starches into your diet. And, like many things on this list, it's fun.

How much? $60 to $200.

Salad spinner. I don't know if owning a salad spinner will prompt you to eat more salad, but it'll make cleaning salad more fun. It's also a great way to get kids interested in leafy greens.

How much? $20 to $40.

Slow cooker/Crock-Pot®. Often, the time it takes to cook good food is what takes us out of the kitchen and into the T.G.I.Friday's®. A slow cooker allows you to dump everything in a pot and go about your day without having to monitor your stove. Suddenly, stews, soups, and sauces seem easy, which is a good thing as we settle into winter. Mmmmm, healthy comfort food.

How much? $20 and up. $50 to $60 on average.

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Unsupportive Partners: 7 Ways to Placate Your Mate When They Don't Feel Great about You Losing Weight

By Stephanie Saunders

To have and to hold from this day forward; for better, for worse; for richer, for poorer; in weight loss and muscle building; till death do us part. It is unlikely that these were your actual vows on your wedding day, but often the most difficult struggle a couple can face is when one member is considering a change, while the other prefers the status quo. That includes having kids, changing careers or homes, and, yes, getting into shape. You'd assume that the more attractive your partner becomes, the happier you would be, but this isn't always the case. Increased attractiveness can foster insecurity, jealousy, resentment, and in extreme cases, emotional withdrawal and sabotage.

When a significant other becomes more attractive, and as a result, receives more and more attention, it can make the other person insecure. And if everyone starts turning their heads, look out! That person may start to wonder, "Why is my partner seeking so much attention? Is something already going on? If I find them attractive as they are, why isn't that enough?" The answer is, of course, that we want to change to feel better about ourselves. Not that having heads turn as you enter the Christmas party is not a bonus, but it really is about meeting your own goals. And when the love of your life suddenly forgoes snuggling on the couch with Chinese takeout for a P90X workout, resentment can enter the picture.

So how do you continue toward your fitness goals without letting it affect the relationship you have with your partner?

Begin with communication. In the same way you should consult your doctor before beginning an exercise program, talk to your partner about what you are looking to accomplish. Explain that this is not motivated by a desire to attract other people, or anyone already in your life, but simply because you want to be healthier and feel better about yourself. Going into detail about your exercise plan and nutritional goals can take the unknown out of the equation, and possibly spark a desire in your mate. If you are still met with resentment, explain that you do not expect your partner to change just because you want to, and that you love him or her exactly as he or she is.

Ask for support. The road to health can be a tough battle, and we can use all of the support we can get. Asking your partner to be supportive along this road can make a huge difference. Ask your mate to use positive comments regarding your progress, and to only ask if you are making a wise choice, if you actually slip up. This will allow your partner to feel like he or she is part of the process without giving him or her the power to control it. Encouraging your partner to join you along this path will elicit the greatest amount of support of all.

Get a training partner. If your mate is unwilling to join you, find someone who is. Having a training partner creates greater motivation and retention than doing it alone. Obviously, find someone of the same sex, or at least someone who won't threaten your mate. If you're meeting resistance from your mate, working out with Lorenzo Lamas won't increase the love at home. In addition to pushing one another to work out and eat healthy, talk with the training partner about your frustrations and ask about his or her own. If you are unable to find a Workout Buddy, remember your Beachbody® Coach is always available to give you added motivation.

Don't fall into eating pitfalls. Grocery shopping, meal preparation, and snacking can be challenging in a household on the same eating path. But when you are trying to eat lean protein and vegetables, and your partner would prefer macaroni and cheese with a side of fries, the challenge can become World War III. If you are the primary shopper and food preparer, you have a lot of power over what your family consumes. Healthy food can taste great, and your mate might have no idea that you have altered his or her diet. With that said, you might need to make concessions for what your mate desires and make alterations to meal plans that can satisfy both people's needs. Something as easy as adding an extra side for your mate can keep the peace. If you are not the primary meal provider, be prepared to take control over what you consume.

Also, make sure tempting treats are out of immediate reach. If you have a countertop full of potato chips and Oreos®, eating carrot sticks might lose its appeal. Put all of your partner's junk food in a specific drawer, and avoid it.

Try to work out around family time. There are only so many hours in a day, and you should spend at least eight of those hours asleep. Finding time to exercise can be challenging as it is. And if that exercise time cuts into time that can be spent with a loved one, resentment can build. I have several friends who began workout programs that took them immediately from work to the gym daily, which got them home at 9 PM. Basically, they didn't see their mate until Saturday, which did not go over well. Here is where P90X and INSANITY® workouts are so helpful. If you can manage to crawl out of bed a bit earlier in the morning, you can begin your day with an amazing workout, and still be home in time to have dinner with your partner. If you're a night owl, try working out after your love has retired for the evening. Being considerate of your time together can make all the difference in the world.

Keep the peace, but honor thyself. Sometimes all of the communication and consideration in the world will not help a partner to understand your desire to change. If this is the case, short of seeking therapy, you must continue toward your goals and try to make it as undisruptive as possible to your partner. We realize that this is one of the most important relationships in your life, but no relationship is more important than the one you have with yourself. Walking away from health and fitness to please someone else will just lead you down the path of resentment. Keep moving forward, creating positive change, and try to still give energy to the relationship. Maybe your partner will not understand, but perhaps over time, he or she can learn to accept.

Relationships can be incredible adventures that offer great opportunities for growth, happiness, and security. Learning to navigate that adventure can be challenging, but ultimately well worth it. Always remember that your greatest tools are communication and compassion. Sometimes, trying to understand why our partner is resistant can help you figure out a way to explain your needs to them. And know that change will come in life, whether we create it or not. Figuring out how to foster support over something like lifestyle change can make the harder struggles in life easier to deal with later on. Having six-pack abs should not destroy "till death do us part." And with communication, consideration, and some effective planning, perhaps your mate might learn to love your new look.

Stay Fit This Holiday Season

By Ben Kallen

The holidays shouldn't leave you looking like a bowlful of jelly. As fun as the holiday season is, it can be rough on your fitness program. Bad weather, stress, and lack of time can sap your motivation, while parties, visitors, and vacations can distract you from your workouts. It's no wonder so many people gain weight in November and December, only to regret it on January 2nd.

But it doesn't have to be that way. You can keep up or even improve your fitness level, stave off weight gain, and enjoy the holidays as much as ever. Just stick with the following guidelines.

1. Manage your time.

   Scheduling your workouts in advance, either with a printed workout calendar or online with WOWY Supergym®, is always a good idea. But it's especially important over the holidays, when just saying "I'll do it when I have time" can be a recipe for failure. Your free time is sure to get filled up with other activities, and it's easier than ever to forget about working out. On the other hand, if you schedule your workouts just like any appointments, you're much more likely to do them when the time comes. (Better still, invite some Workout Buddies to join you for extra motivation.)

   If you absolutely can't find time on a particular day, mark it as a recovery period, and make sure you have a workout scheduled for the day afterward. It'll prevent you from losing the fitness gains you've built, and ensure that you keep your exercise habit intact.

2. Keep up your energy.

   If your holiday period is marked by flurries of frantic activity followed by a worn-out feeling, you're not alone. But you can shorten those "dragging" periods with these healthy habits:

   • Stick to your food plan. Loading up on high-carb holiday treats can cause blood sugar fluctuations that leave you feeling tired, while subsisting on rushed snacks or skipping meals entirely prevents you from getting the fuel you need. But regular, high-quality meals and snacks will keep you running at top speed, whether you're working out or fighting over the last Dora the Explorer doll in the toy store.
   • Take time to relax. A meditation session, a round of yoga, or just a few minutes sitting with a hot drink or your favorite music will go a long way toward recharging your batteries.
   • See the light. If your energy takes a nosedive in the wintertime, you may be suffering from seasonal affective disorder, a mood-dampening condition caused by too little light exposure. See if you perk up after getting more rays (either by spending more time outside on sunny days, or by using a full-spectrum light box). If that doesn't help, see your doctor.
   • No skipping. If you feel a little tired before a planned workout, don't take that as a signal to skip it. Chances are your energy levels will pick up once you start moving. And when you exercise regularly, you're much less likely to experience those lulls during the rest of the day.
3. Travel right.

   This is a great time of year to take a vacation or visit family—but without advance planning, those trips can bring your fitness program to a screeching halt. Here's how to avoid that:

   • Protect yourself on the plane. Since there's no guarantee that an airline will have healthy food on hand, pack a meal or snack in advance, and make sure you drink plenty of liquids. If you're worried about catching something on the flight, boost your disease-fighting ability with Herbal Immune Boost.
   • Watch out when eating out. Travel often means a lot of restaurant meals, and that can derail your food plan in a hurry. Try to find restaurants that serve high-quality meals, or, if that's not possible, order the best of what is on the menu. (Even the IHOP® has some healthful, high-protein selections these days.) But if you eat in a chain restaurant, check out the nutrition ratings just to make sure you're not getting one of those 2,000-calorie salads.
   • Organize healthy activities. When you go to a warm beach or on a ski vacation, this is a no-brainer. But if you're traveling to an unfamiliar city, you should find out in advance what you can do that requires a little movement. And if you're staying with family members who prefer life on the couch, suggest some outdoor games—or, if the weather isn't cooperative, healthy indoor activities. Even a post-meal walk will get everyone's blood pumping and prevent total lethargy from setting in.
   • Take your workout with you. One of the many benefits of a DVD workout program is that it's portable. Decide which workouts you'll want to do during your trip, and pack those DVDs, along with a resistance band. If you don't have one, see if the place you're staying has basic gym equipment, or stick to exercises that don't require any.
4. Take care of your health.

   Nothing can derail a workout program like getting sick. And you may be extra-vulnerable to illness at this time of year, when stress and bad weather collide with cold and flu season. But a few basic precautions can improve your odds:

   • Wash your hands frequently, especially before touching your nose or mouth. (A recent study found that it doesn't matter how hot the water is, but for maximum benefit, you need to lather with soap for at least 20 seconds.)
   • Avoid germs. If you work out in a gym, clean the equipment with antibacterial spray, or at least cover it with a towel. Warm, moist surfaces are an ideal place for germs to live and grow.
   • Get plenty of sleep—less than 7 or 8 hours per night can compromise your immune system. (It can also slow your exercise recovery.) Try to save the late-night carousing for times when you can sleep late or take a nap the next day.
   • Drink plenty of water. It's easy to forget when it's cold outside, but staying hydrated helps keep your immune system in top working order.
   • Get a flu shot. Remember, there are different strains of the flu virus every year, so last year's shot won't keep you protected.
   • Maintain your healthy eating habits, and get a complete supply of vitamins every day. (To make sure, supplement with ActiVit® Multivitamins or Shakeology®.)

If you do come down with a mild cold, it's okay to keep working out—moderate exercise can actually boost your immunity. (Though if you're following a high-powered program such as P90X® or INSANITY®, you should ramp down the intensity for a while.) But if you have a fever, chest congestion, or can barely get out of bed, that's a sign that you need to rest up and recover. When in doubt, ask your doctor.

Celebrity Workouts: Look Like a Star without Spending Like One

By Stephanie Saunders

Most of the Western world looks to the stars of Hollywood to set the standard for beauty. People clamor to know who they're dating, who they're wearing, and what brand of toothpaste they use. At the top of the celebrity gossip lists is often who gained and lost weight, and how they did it. Yes, Hollywood workout methods are some of the more effective options around, but they're designed for the idle rich, so they often come with a hefty price tag and a huge time commitment.

So, what is the average person to do when trying to squeeze into a Megan Fox-sized bikini? Let's look at some trendy celebrity workouts and some alternatives that might save your bank account from ruin.

1. Piloxing™

   Yes, it's the fusion of boxing and Pilates. As I wrote this, Joseph Pilates and Rocky Marciano both rolled over in their graves. The experience could be likened to Tae Bo® light and beginning ballet. It is a cardio-based workout, in a dance studio-type setting, where one alternates between punching the air and moving one's feet like a dancer. Classes can be strenuous, and most people will break a sweat, but the price tag is around $18 for every 60-minute class. Being that it's recommended that you do it three times a week, Piloxing can be a very expensive, and possibly ineffective, workout.

   Alternative choice: If you're looking for an aggressive martial arts workout, do a little of P90X®'s Kenpo X, followed up by P90X's Yoga X.

2. Tracy Anderson Method

   Tracy Anderson's various exercise systems have developed a cult-like following; by training celebrities like Madonna and Gwyneth Paltrow, she became a celebrity herself. Her training includes Pilates-type reformer work, ballet barre work, mat classes, cardio dance workouts, and a rather interesting Thera-band® workout that involves lots of giant rubber bands that are attached to the ceiling. They suggest that clients work out for at least 2 hours a day, 6 days a week, and monthly memberships are required for many of the classes, at $575 a month. Should you opt for individual classes, mat and dance classes are $25 apiece, band classes are $40, and private training is $150. Should you have this kind of excess income, and an extra 2 hours a day, I'm fairly certain that your body would initially respond to the training. Because resistance is kept at a minimum (Tracy Anderson: "No woman should lift more than 3-pound dumbbells."), your body could eventually plateau.

   Alternative choice: Chalene Johnson (Turbo Jam®, ChaLEAN Extreme®) creates high-energy, dance-based workouts that'll keep you sweatin' for months—and you can buy her entire DVD collection for less than the cost of 2 weeks with Anderson.

3. Boot Camp

   Boot camp classes, camps, and retreats have been around for a long time, but still have a huge following in the Hollywood elite. They include calisthenics, plyometrics, push-ups, pull-ups, sit-ups, and usually a lot of squats, lunges, and running. Classes range in size, length, and the number of weeks they would like you to commit to attending. The least expensive I could find in the Los Angeles area was $300 for 1 month. An "average" priced option was $720 for 1 month, with personal boot camps going into the thousands of dollars.

   Alternative choice: You want a boot camp? We got your boot camp right here, Shaun T-style. It's called INSANITY®.

4. SPX Fitness, RockIt Body™ Pilates

   SPX is a workout created by fitness guru Sebastien Lagree—performed on a machine called the Proformer—which combines Pilates, cardio, and strength training. Exercises are very similar to traditional Pilates exercises, but are performed to failure, which means the muscle group you are utilizing will cease to work. Classes are 50 minutes in length, and up to 12 participants are engaged with one instructor. A single class will cost you $39, while a month of unlimited classes begins at $249. Should you require a private session, an hour with an instructor will cost you $89.

   Alternative choice: P90X provides effective core, cardiovascular, and strength training—all without a fancy machine.

5. Mixed Martial Arts/Kickboxing

   Martial arts-based workouts have been around forever, with new crazes appearing every few years. Kickboxing, Tae Bo, Muay Thai, and now Mixed Martial Arts classes continue to provide high-intensity workouts to the Hollywood elite. These classes tend to come in the form of a monthly gym membership, where for $150 to $200, you can kick, punch, and wrestle to your heart's content. If you are looking for individual attention, which most celebrities require, private coaching can cost you the same amount, per session.

   Alternative choice: See Piloxing.

6. Private Training

   Private training can be an incredibly effective tool for the beginner and the unmotivated. The goal of the trainer should be to educate the client, so that fitness becomes part of that person's everyday life. Celebrities are known to use trainers to prepare for upcoming roles, the red carpet, and their third marriages. For the average person, training can run anywhere from $50 to $150 a session. Prices are so inflated for the rich and famous that it makes the rest of us actually happy to be normal people. Paying $350 to $500 a session for on-location training is not uncommon, which can be overwhelmingly expensive if someone trains several days a week.

   Alternative choice: You're already motivated. You're a Beachbody® member with a plethora of resources at your fingertips. You may already have your Team Beachbody® Coach who believes in you, not to mention an arsenal of programs, gear, supplements, and online support. Take advantage of all that Beachbody has to offer, and go for it.

Acting is a job. Yes, it's one that comes with a lot of money and fame, but nonetheless, it's just like going to the office every day. Part of the job is maintaining a certain appearance, which for most people will require a lot of work. For many actors, 3 to 5 hours a day of monitored exercise and a nutritionist-controlled diet is often the norm. For those of us not walking the red carpet regularly, just squeezing in 45 to 60 minutes a day is often a stretch. Additionally, most of us don't have thousands of extra dollars lying around to waste every month.

That said, you do have all of the components for success right at your fingertips. P90X, INSANITY, and ChaLEAN Extreme can create faster, more sustainable results than even the most prestigious of Hollywood workouts. So Keep Pushing Play and, before you know it, those red carpet-walking stars will be envious of you.

Beat the 2-Day Binge: Your Weekend Diet Survival Guide

By Whitney Provost

If you've ever avoided your Monday-morning weigh-in because you blew your diet over the weekend, you're not alone. Most people, even those who are not dieting, tend to eat more on weekends than they do during the week. You don't have to be like the average person, however, if you follow a few simple steps. Here are 10 tips for surviving the weekend on a diet.

In a study published in the journal Obesity in 2008, researchers at Washington University in St. Louis followed 48 men and women for a year to determine how weekend eating affected their diets. Almost all of the participants, who ranged from healthy weight to nearly obese, lost weight during the week and gained it back on the weekends. Their physical activity didn't change much; the weight increase was caused by a higher calorie intake. Weekend overeating is so powerful, the researchers found, that it could lead the average person to gain 9 pounds over the course of a year.

Indulging on the weekends can cause you to make up any calorie deficit you created during the week, which means you won't lose weight. And who wants to diet without seeing results? Don't let your days off derail your hard work. Be a weekend diet warrior.

1. Eat within an hour of waking up. Starting your days with a healthy breakfast will give you energy and make you feel full longer. A healthy balance of protein and complex carbohydrates, such as an egg-white omelette with vegetables and whole-grain toast, plain yogurt sweetened with berries, or high-fiber cereal with low-fat milk, will stabilize your blood sugar and rev your metabolism, and it may help ward off hunger later in the day.
2. Stick to your meal plan. There's no reason to change your meal plan on the weekend. If you eat five times a day during the week, eat five times a day on the weekend. When you sleep in on Saturday and Sunday, just shift your meal schedule to accommodate the later start, but keep everything else exactly the same. If you know you're going out to dinner and will want to eat more, simply cut back on the number of calories you consume earlier in the day. But don't skip meals, or your hunger will overpower you at dinnertime.
3. Plan ahead. Weekends are busy with family activities, socializing with friends, and running errands. Part of creating a healthy lifestyle is learning how to adapt your diet and exercise routine to fit any schedule. Know ahead of time when you'll need to eat and plan for it. Bring nonperishable food such as dried fruit, nuts, and nut butters; make a sandwich; cut up some vegetables; throw a meal replacement bar in your bag; or pour some soup into a thermos and stash it in your car. You can also fill a cooler with food for you and your family when you're out all day. Added bonus: You'll all eat better and save money by not having to stop at a restaurant.
4. Lay off the liquor. You already know that alcohol's empty calories and high sugar content are major diet busters. Many people lose their food inhibitions when they drink alcohol, which means they're more likely to make unhealthy food choices after a cocktail or two. If you really want to drink on weekends, have one non-caloric drink such as club soda with lime (looks like a vodka tonic!) or water between every alcoholic drink. And stick to lower-calorie options such as light beer or wine rather than mixed drinks, which can have upwards of 500 calories each.
5. Be the first to order in a restaurant. Set the tone for the meal by ordering something healthy for yourself. Getting your order in first will make you less likely to be tempted by the unhealthy choices of your dining companions. And maybe your healthy selection will convince them to make better decisions about what they're eating.
6. Stay busy. Boredom and loneliness are two common diet hazards. Plan your weekends so they're full of activities, and you won't be tempted to eat mindlessly. Keep up with your P90X® , Slim in 6®, or INSANITY™, get outdoors, play sports, meet friends . . . Just get off the couch.
7. Reward yourself with something other than food. If you've been dieting all week, you may feel like you deserve to indulge on the weekend. But a little splurge can result in slower weight loss. Is it really worth it? Instead of rewarding yourself with food, try something else. See a movie, buy a book or DVD, get some new workout clothes, or have a massage. Find something that makes you feel good and doesn't involve food.
8. Get on the scale. Weighing yourself on a weekend morning can help you stick to your diet by reminding you of your goals. If you "think thin," you'll be more likely to maintain healthy habits throughout the weekend.
9. Treat yourself during the week. Any diet that makes you feel deprived is destined to fail. If you adhere to a strict eating plan Monday through Friday, you're more likely to give in to temptation over the weekend. But when you add in a treat or two during the week, it'll be easier to practice portion control on Saturday and Sunday. Just find a way to incorporate indulgences into your weekday calorie target.
10. If you do blow it, don't wait until Monday to start over. Nobody's perfect. If you have a blowout dinner or graze all day at a family party, simply get back on track with your next meal. This helps stop negative eating patterns that can carry over into the next week, and it minimizes the diet damage. No need to dwell on your splurge or feel guilty about it either; just forget about it and move on.

Supercharge Your Cardio: 4 Simple Ways to Boost Your Intervals

By Ben Kallen

Interval training is the hottest thing in cardio these days, for good reasons. The fitness and fat-loss results you can get are more impressive than those you get doing "steady-state" cardio (in which you move at an unchanging pace), and your workouts can be shorter, too. That's because intervals let you exercise at a higher intensity than you could just about any other way. Interval training is also a lot easier to learn and do than many people think. Keep reading to see how you can supercharge your cardio and your results!

All it requires is alternating periods of moderate activity with bursts of all-out exertion during the same exercise session. And since those higher-intensity sprints are relatively brief, you may hardly even notice the extra effort.

The benefits: faster weight loss, more endurance, better health

Interval workouts allow you to conquer what's known as the "stress adaptation response." When you keep exercising at the same level of exertion, your body quickly gets used to the effort, so it doesn't improve as much. That's why many aerobics plans don't give you the weight loss results and performance gains you want.

But when you add in short periods of high-intensity exercise—during which your heart rate is raised closer to its maximum capacity—your body is forced to use new muscle fibers, which continue burning extra fuel even during lower-intensity exercise. And interval workouts allow you to spend more time on these exercise peaks than you could if you tried to go all out without rest periods. As a result, you'll experience faster increases in cardio fitness, more efficient burning of carbohydrates and fat, and possibly a greater natural release of the human growth hormone.

Over the past few years, researchers have demonstrated a wide range of fitness and health effects from interval training:

• More weight loss. A 2007 study conducted at the University of New South Wales in Australia found that overweight women who rode exercise bikes for 40 minutes three times a week lost three times as much weight—mostly in their legs and buttocks—if they alternated intervals of light- and high-intensity cycling than if they rode at a steady pace the entire time.
• Faster fat-burning. In a 2007 Canadian university study also published in the Journal of Applied Physiology, volunteers who did interval training on exercise bikes burned 36 percent more fat than others when they cycled at a moderate pace afterward.
• More stamina. A 2005 study published in the Journal of Applied Physiology found that after just 2 weeks of interval training, six out of eight moderately fit young men and women doubled the amount of time they could ride a bicycle before getting too tired to continue. Volunteers who didn't do interval training showed no improvement.
• Healthier metabolism. When adults with metabolic syndrome, a condition that can lead to diabetes, were tested at the Norwegian University of Science and Technology in Trondheim, Norway, those who did interval workouts on a treadmill improved their blood sugar and insulin response by a higher amount than those who exercised at a steady, moderate pace. They also raised their "good" cholesterol levels by 25 percent, while the other group didn't raise theirs at all.
• Better heart health. In a 2007 study published in the journal Circulation, heart-failure patients who did interval training three times a week for 12 weeks improved their aerobic capacity, artery function, and quality of life better than those who did moderate, continuous training.

Intervals made easy

Here are four simple ways to boost your fitness and fat burning with intervals.

1. Take a HIIT. High-intensity interval training is a long name for a simple formula. If you like to use a treadmill, stationary bike, or elliptical machine as part of your overall fitness program, this method will improve your results and make the ride less boring. Here's all you have to do: Following a 5-minute warm-up, alternate 2-minute periods of medium-intensity movement (at about half your maximum ability) with 30 seconds at the highest possible intensity, in which you're going all out and breathing hard. Do this for about six cycles—the whole workout should only take around 20 minutes. (If you're using a heart rate monitor, you'll see that you'll be at about 80 to 90 percent of your maximum heart rate.) As with every exercise, stop if you feel any pain or discomfort.
2. Turn your recreation into an interval workout. Whenever you're out hiking, running, or bicycling for fun, change things up by incorporating a few high-intensity intervals. From time to time, go as fast as you possibly can for 30 to 45 seconds. Then return to your normal pace. When you've recovered for least a few minutes, and don't feel winded anymore, do another sprint. Throw in a few of these intervals every time you go out, and you'll increase your cardio fitness and burn more calories, too.
3. Up your effort. Most Beachbody® workout programs alternate periods of high intensity with periods of recovery—meaning they have intervals built right in, which is one of the reasons they work so well and yield quick results. (So you really don't have to know the science—just follow your DVD's instructions.) But if you want the best results possible, push as hard as you can during those periods of high-intensity cardio. Move a little faster and jump a little higher, to the point where you're breathing hard. But don't overdo it during the recovery periods. You'll need these slower times to let your body recuperate.
4. Take it to the MAX. Shaun T's new INSANITY™ workout program takes traditional interval training and reverses it. Instead of going all out for a short period of high-intensity movement and then hanging back for a longer recovery period, MAX Interval Training has you work like crazy for long phases, with brief rest times in between. The upshot is that you can achieve incredible fitness gains is just 2 months. But there's a reason this twist on intervals is the exception rather than the rule—you have to be in good shape to begin with, and even then, you need to be willing to work much harder than with regular intervals. But if you can handle it, you'll probably end up fitter than you've ever been before.

Frozen Yogurt: Your Diet Frenemy

By Stephanie Saunders

Nothing says summertime like a cool, creamy treat, a refreshing pick-me-up when we feel like cooling ourselves. Frozen yogurt, in particular, has made a huge comeback recently with stores popping up everywhere from here to Punxsutawney. One major reason for this is that while there's no denying its sugary, tangy, goodness, it's also considered healthy, low in carbs and calories, and essentially fat-free. Yes, frozen yogurt could be the dream dessert, but be careful. Read on for the facts!

A few sweet slipups and it becomes a sneaky caloric nightmare, with calories far exceeding what most of us eat in an entire meal. Fortunately, there is hope for the creamy dessert junkie. Here are a few easy ways to keep things light and healthy.

Size matters

When we look at the calorie count in frozen yogurt, it is usually broken down by ounce, and we fail to do the math. The wide assortment of toppings can add a bit of crunch or flavor, but these toppings can also add inches to our waists. And the amount of sugar in frozen yogurt is astounding. It is the second ingredient in all the leading brands—they can have up to 40 grams of sugar per serving!

After the age of 10, most of us stop ordering the child size of anything. There is something very exciting about being able to order off of the adult menu. And this is America, where anything is better supersized! When we look at calorie counts for frozen desserts, they are usually for the 4-ounce servings, which is a child's size. Here is a caloric breakdown of some popular yogurt establishments:

	Pinkberry®		28–34 calories per ounce
	Menchie's®		20–40 calories per ounce
	Golden Spoon®		25–30 calories per ounce
	Penguins®		20–25 calories per ounce
	Ben & Jerry's®		35–45 calories per ounce
	TCBY®		28–33 calories per ounce

So, if we actually ordered the child-size serving, we are looking at 80 calories for the not-so-tasty sugar-free version and up to 180 calories for the low-fat version. Also consider that most establishments pile on considerably more than the ounces determined by the little cup, hence the cute swirl on top. So, should you order the medium size, we are looking at 160 to 360 calories. And this is before we have even looked at toppings.

To top it off

Since the invention of the self-serve yogurt establishment, astounding things have been piled onto yogurt. Gummy bears, chocolate chips, Fruity Pebbles®, rainbow sprinkles, cookie dough, Oreos®, hot fudge, brownie bites, malt balls, and REESE'S PIECES—my friend once topped her yogurt with all of these! And yes, my friend was over the age of 14 and not pregnant. It is amazing what we will consume when given access to an unlimited supply that will only cost us forty cents an ounce. But for those of us who are a bit more reserved, even the fruit toppings, granola, nuts, and low-fat fudge can determine our waistlines. The reason, of course, is sugar. Here is a look at what some basic toppings can add up to calorically—each calorie count is for a 2-tablespoon serving.

	Hot fudge (sugar free)		90 calories
	Oreo topping		90 calories
	Strawberry topping		107 calories
	Granola		150 calories
	Brownie		139 calories
	Chocolate chips		50 calories
	Peanuts		160 calories
	Rainbow sprinkles		40 calories

Again, all of these toppings are 2-tablespoon servings. I have yet to see an establishment use that little of a topping at any point in my yogurt shopping frenzies. One would assume we should double that number in most cases. Even then, these numbers do not look particularly horrible, until you add in the 250-calorie yogurt, and then you are looking at a meal. Although tasty, that "meal" will probably not satisfy much of your hunger and lacks the major nutrients your body needs.

Hope for the hungry

So before you throw your punch card away and go back to fighting off chocolate cravings, let's look at some ways to enjoy your favorite dessert without destroying your P90X®, Slim in 6®, or INSANITY™ physique.

• Choose a nonfat, sugar-free, or low-carbohydrate flavor. No, they do not taste as good. But again, if it saves you 100 calories, you are that much closer to looking hot for your high school reunion.
• Top with fresh sliced fruit or low-fat granola. Often, the fruit topping is a preserve or covered in sugar, so be sure to ask. Also, make sure it is low-fat granola; otherwise, you are adding sugar and butter to your yogurt experience.
• Get toppings on the side. Think of a topping the way you do salad dressing. You can control how many tablespoons go on your yogurt, and you usually get enough to share with a friend.
• Choose richer flavors. This is simply tricking your taste buds. If you aim for flavorful bases, you will be less apt to need a bunch of flavor on top. Really think about what you are craving and see if there is a yogurt flavor to match it.
• Avoid the pint. For most of us, it impossible to stick to the serving size on the side of the container. And then it lives, and taunts you, in your freezer. Keep large amounts of creamy sugar out of the house.
• Use the scale. I know this sounds really dorky, but ask them to weigh your cup of joy. I doubt any of us would ask them to remove a few ounces of yogurt, but it might make us stop before we hit the bottom of the cup.
• Make it an occasion. Try to think of any dessert experience as a special event. Save it for a celebration, a special date, or a night out with the girls or guys. We are all too prone to going out for dessert when we are bored or having an evening craving. Try going on a walk instead. Your love handles will thank you.

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