11 Tips to Get Fit at 40

By Jeanine Natale

When I turned 40 this past February, one of the pledges I made was to look and feel much better than I had at 39, or at 38, 37, or 36, for that matter. I'd become pudgy and very out of shape through a combination of a badly broken toe that stranded me on crutches for months, terrible eating habits, and, of course, no exercise other than stumping around on those sticks.

Even after I got off the crutches, it was several more months before I could really walk and move around normally again. Sick of how I was feeling and looking, I made up my mind that by the Big 4-0, I was going to be fabulous! Here are 11 tips that have helped get me to where I want to be.

1. Favorite sports, new activities. My big transformation happened over summer, which meant I got to surf free of my wetsuit! Even without the effort of struggling into a suit, it takes good overall fitness, especially solid core strength, to carry that longboard over long stretches of sand, paddle, and master the all-important pop-up maneuver. If surfing isn't your thing, think about the kinds of activities and workouts that you loved doing when you were younger, or perhaps always wanted to do and never got around to. And if you've got kids, take a look at the kinds of things they like to do for fun. Okay, maybe learning to skateboard at 40 isn't such a bright idea, but playing basketball or soccer are both great workouts, as are ballet and martial arts.
2. Solid workout. While trying new activities is always a thrill, it's also a good idea to have a solid, regular workout program for developing overall fitness. Programs like Power 90^®, Slim in 6^®, and Turbo Jam^® provide an excellent system to get yourself back in shape if you've let yourself go, so you can get back to those activities you love to do without the frustration of struggling to catch your breath in the middle of a game, when everyone else around you is raring to go. Then, too, the workouts are challenging—and fun—in their own right! Remember, you're as young as you feel, and as aging causes us to start losing muscle mass and bone density, getting back in shape doing something you love is a great way to fight back.
3. Take a hike and do some yoga. Getting back on my feet, I found that doing a daily low-impact walk was a great way to get rid of specific sore spots in my feet and knees from limping around on crutches. And warming up before and after any kind of walk or run is a good way to avoid undoing your efforts at exercise by just being stiff and sore for days after. There are several studies showing yoga to be one of the best stretch exercises around at any age, but especially for those of us 40 and over. Even my own mom and dad, who have NEVER been fitness buffs, have discovered yoga and stretching at the ages of 70 and 80 respectively. I've seen the positive changes especially in my dad, who suffers from osteoporosis, peripheral neuropathy, and now Parkinson's disease. My mom, recently recovered from a broken hip, makes a great yoga buddy for my dad, and as the two of them have been at it for the last 6 months, I see my dad up and taking walks now, and eating healthy (something he also never did before!). And my mom isn't limping anymore or getting stiff knees. They're smiling more, too. I took an informal poll, and I found that at least 85 percent of people I know over the age of 20 who are in good health and good shape do yoga on a regular basis.
4. Get a little color in those cheeks (but not too much!). Taking a walk on a sunny day is one way to do that. However, it is crucial to be safe and smart about it. That baking-sheet-style, lie-out-roasting tan isn't good for your skin at any age! Wear sunglasses with UV protection and carry sunscreen with you at all times when you are out in the sun. Apply it liberally and often! If you are working up a sweat, or you're walking on the beach splashing in the waves, sunscreen washes off—even the waterproof kind. Also, if you're taking a calcium supplement such as Beachbody's Core Cal-Mag™, a moderate amount of sunshine is one good way to get the vitamin D necessary to help your body absorb calcium. But I repeat, do NOT forget sunscreen!
5. Moisturize! No matter what time of year it is, I'm finding that my skin really is more sensitive to humidity levels, and dries out much more quickly. Do some research and find the products that are suited to your skin type—you'll be able to tell pretty quickly which lip balms and lotions are right for you—and use 'em! For summer especially, make sure they contain a strong enough sunscreen. Keep a little sample-size bottle in your car, another in your backpack or purse, and don't leave home without it!
6. Truly healthy juices, truly healthy shakes. And I mean serious juice—the kind with dark leafy greens, beets, ginger, carrots, etc. I do love my juicer. Why? Because it leaves all the fibery goodness in my cocktail and I can get a heaping plateful of summer-fresh fruits and veggies in one glass—I always replace at least one meal, if not two, with a big 16-ounce glass of juice. But if dealing with a juicer and prepping veggies and fruits sounds too time consuming to you, check out Shakeology^®, the Healthiest Meal of the Day^®. This is a new discovery for me, and it contains everything I love about my juices, plus so much more.
7. Vitamins, minerals, herbs, supplements. Feel free to explore the vast world of supplements, vitamins, and minerals. I tend to have a very sensitive stomach when it comes to taking the pill form of some vitamins and herbal remedies, but recently a 46-year-old friend of mine, who is an excellent massage therapist and yoga buff, made me a juice with the following supplements: echinacea, goldenseal, ginseng, gingko, biotin, spirulina, chlorella, blue-green algae, yerba santa, grapefruit seed extract, acidophilus, 5-HTP amino acid complex, and bee pollen. I washed down a handful of probably 20 pills and capsules with that juice, and was very pleasantly surprised that it gave me no trouble whatsoever and had me feeling good all day. Do your research and find the mix that works for you.
8. Be nice to your body—it needs you. Pulling all-nighters, eating junk food, and hunching over the computer for hours moving nothing but your fingertips: Ahhh, the good old days! If you still love doing this and you've been out of college for more than a decade, at least trade in the junk food for a healthier choice. And your body will thank you profusely if you just stand up every half hour to move around and stretch, even for a couple of minutes. In all honesty, recovering from those late nights—whether you're out partying or fervidly working on an important project—becomes much harder to do as our bodies age. If you have to be at work in the morning after a rough night, it shows up under your eyes, in your back, in your knees, in the heavy fog coating your brain—you get the picture. You can't always be on an optimal stress-free schedule, but being mindful of your body really does help.
9. Avoid late-night meals and midnight snacks. If you've been active on a beautiful long summer day, you'll be good and ready for bed. If you want the experience to be a restful one, avoid eating a heavy late-night meal. While there are many studies and opinions on the actual long-term health effects of this, the general consensus is that if you do eat just before bed, keep it light and simple. As Chris Idzikowski, Director of the Edinburgh Sleep Centre, says, "A heavy meal can sometimes lead to heartburn-type or reflux symptoms as you're lying down with a full stomach."
10. Get a good night's sleep. According to the American Academy of Sleep Medicine, sleep needs change over a person's lifetime, and older adults may produce and secrete less melatonin, the hormone that promotes sleep. Being active during the day and getting enough exercise goes a long way to not only keeping you healthy, but leaving you feeling more relaxed and, well, ready for bed.
11. Be proactive and be proud of your active self! Whether you've always been in shape and are now beginning to feel the effects of aging, or were out of shape and reached 40 with more of a beginner's outlook on fitness, the fact that you are taking steps to get fit and get healthy both inside and outside is a major achievement that takes time, commitment, sweat, and effort. The payoffs are many, including less time feeling out of sorts and less time in the doctor’s office. With all the science and knowledge we have so readily available today, there's no reason to despair about old age. Age truly is just a number. In fact, a recent 2010 study by the University of Michigan Institute for Social Research showed that, overall, people aged 70 and older who had a positive mental attitude about aging and who were physically active reported feeling much younger than their years. Conversely, those who had a more negative attitude about getting older tended to be less active; and reported feeling at least their age, if not older; and reporting more health problems than the younger group did.

Way back when, a friend of mine commented that he just couldn't keep up like he used to on the volleyball court—that he was perhaps getting too old to do that sort of thing anymore. We were only 27 years old! It was probably the first time I had heard anyone my age mention something like that, and then—as now—I simply refused to accept it. Don't get me wrong, there is always the (unwelcome) possibility that some underlying health issue is a contributing factor, in which case serious medical attention must be sought. Fortunately, it wasn't so in this instance. But I remember being surprised by my friend's statement. He was in great shape—probably in better shape than I was—and at the time, I was riding at least 20 miles a day on my bike and was, indeed, quite healthy! Now at the ripe old age of 40, having "let myself go" only to make some much-needed and welcome improvements, I believe there's a lot to be said for being and feeling as young as you think you are, and there's no time like the present to be your best.

The Best and Worst Cocktails

By Steve Edwards

If you want a drink, you want a drink, and all the bad press you read isn't likely to quench your thirst. So the Nutrition 911 on alcohol will be to skip the boring science and discuss what to do when you're going to drink. Besides, studies keep telling us that a bit of alcohol in your diet enhances your health and lengthens your life span. All you may know now is that the last time you hit the bar, you woke up feeling like someone was using a rototiller on your brain, leaving you to wonder, "How can this have been good for me?"

The truth is it isn't. A hangover means you've done damage that needs to be reversed. Unfortunately, a common remedy is a greasy meal, which further damages your system and hinders your weight loss plans. But there's no doubt that a drink every now and then can help lift your spirits and diminish stress. But all cocktails are not created equal. Just like making smart choices with the foods you eat, imbibing with a plan can be the difference between extending your life and maintaining your P90X^®, Slim in 6^®, or ChaLEAN Extreme^® results, and getting to know your Domino's^® delivery guy on a first-name basis. Let's get started, class, with this week's Nutrition 911: The Best and Worst Cocktails.

The Best

1. Red wine. Much has been written about wine's high antioxidant content, the chemical resveratrol, and how wine drinkers are the healthiest sect of those who imbibe regularly. A handful of large-scale, long-term studies on wine have shown that those who drink heavily outlive teetotalers, and those who drink in moderation outlive everyone. This has led to a huge increase in wine production in the U.S.

   Keep in mind that while you hear a lot about the difference between red and white wines, in virtually every study, both have been shown to improve health. Red wine and its high antioxidant content gain most of the attention, but two recent studies gave white wine a higher rating for both free radical reduction and cardiovascular health. It seems that you can't go wrong either way.

   Downside . . . The sulfates in red wine negatively affect many people, often leading to an inability to sleep. And if you can't sleep, you're offsetting all of the positive effects. Consider checking the alcohol content listed on the bottle—the recent trend has been toward high-alcohol-content wines. By drinking high-alcohol wines, it might seem like you're getting more bang for the buck. While that may be true, do you really want the bang, or just a nice accompaniment to dinner?

2. Microbrews. On a percentage basis, only microbrewed beer production has increased more than wine production in the U.S. The reason for this trend is generally credited to mass-produced American beer, which beer snobs think tastes worse than stagnant water. But another reason is that microbrewed beer is healthier—much healthier, in fact. Most mass-produced beers in the U.S. are cheaply made, relying on ingredients like corn, rice, additives, colorings, and flavorings (oddly enough, the same things that make up most of the junk you can buy at 7-Eleven^®). Microbrews adhere to the European codes for beer production, which dictate that it's made from barley, hops, wheat, and water. A good microbrew contains protein (more than double, in fact), more electrolytes (quadruple), and many times more vitamins and assorted phytonutrients (like flavonoids) than cheap beer. In fact, microbrewed beer is better for you than most sports drinks, sometimes even for sports.

   Downside . . . It can be part of the recovery process, but don't try making it do all the work. Beer still contains alcohol, and if you down beer as though it were Gatorade^®, you'll wind up with a hangover that will impede your sports performance.

3. Guinness^® stout. In Ireland, the saying goes that Guinness is food. And sure enough, it tastes like it. Thick, rich, and syrupy, one Guinness can feel as satisfying as a case of Bud Light^®. It's also low in calories and high in iron, making it one of the best choices if you're going for a mass-produced beer.

   Downside . . . It can be addicting. When one doesn't do the trick anymore, you can quickly pile on calories. And remember that most calories in beer come from alcohol.

4. Top-shelf alcohol of any kind. Straight, on the rocks, or with water. The means of producing hard alcohol ensure that you're getting what you pay for. Cheap stuff isn't made with a high-quality distillation process, leaving it with all sorts of impurities and a taste that renders it to be mainly used as a mixer with nonalcoholic, and usually highly caloric, substances. Top-shelf stuff, whether it's bourbon, vodka, or even rum, is made to be consumed alone, or with water. Slowly savoring your drink is a great way to make sure that you don't overdo it. Cost is another. It's much better to slowly relish a glass of Blanton's™ than to power down a fifth of Old Grand-Dad™ and Coke^®.

   Downside . . . The cost of providing for your top-shelf-only habit could lead to enough extra stress down at the office to offset the stress you're relieving with your drink.

5. Vodka soda. Vodka is the purest of the hard alcohols, and soda is mainly water. Add a couple of limes, and you've got a clean and refreshing cocktail with very few calories.

   Downside . . . It's so clean and refreshing, it's hard to be restrained. If you have four of these, you might as well have just had that strawberry margarita you wanted in the first place.

The Worst

1. Scorpion. Or just about anything you'll find at the Kon Tiki Inn, Trader Vic's^®, or any place where a drink is referred to as "grog." If there's anything worse than mixing a lot of sugar-based alcohols together, it's mixing them with a bunch of sugary juices in a bowl that's big enough for six. Drink one of these, and be prepared to skip the entire drunken process and head straight to the hangover.
2. Long Island Iced Tea. Forget the word "tea." There are no antioxidants to be found in this concoction of five different alcohols, sweet and sour mix, and Coke. A few of these and you might as well put in a wake-up call to Domino's.
3. Red Bull and vodka. If you want to be a supercharged drunk, here ya go. One of the main offenders of the hangover is your inability to sleep well after a night on the town. Nothing enhances the chance of seeing dawn's early light like a couple of these. The only positive is that maybe you'll dance all night and work off the calories. Hopefully, you don't have to work the next day.
4. Jack and Coke. You might as well just mainline your whiskey. Nothing's better than Coke for creating a sugar rush. Adding alcohol to this mix creates the perfect atmosphere for a bar fight. The only saving grace is that being drunk impairs your reflexes. Losing a couple of late-night melees could lead to some restraint.
5. Piña colada. The only thing more densely caloric than alcohol is fat, and this baby combines the two, along with all the sugar you need to guarantee a hangover. The result is a virtually nutrition-free milk shake that contains half of your daily caloric requirement. The only possible bright side is that you're only likely to feel comfortable drinking one of these on an island where you have ample opportunity to shed the pounds you gained the night before.

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."

How I Overcame Compulsive Overeating

By Debbie Siebers, creator of Slim in 6^®

My biggest challenge in life so far has been conquering my compulsive eating habit. I remember so clearly the hopelessness I felt because I had no control over my impulses. I would literally sit down to a pint of Häagen-Dazs^® every day and swear that tomorrow I would start my diet. There are also vivid memories of me downing an entire bag of Chips Ahoy!^® chocolate chip cookies and an entire big bag of Doritos^®! I had those moments of sitting in my car, opening a jar of peanut butter, and polishing off almost half of it, and then driving to a fast food place for a burger and fries. And let's not forget the CHEESE! I am a Cheesehead, after all, and I would eat blocks of it at a time.

When I think of that now, it truly makes me sick to my stomach. How could my poor body handle that? No wonder my digestion was so screwed up and I have cellulite so bad—even now. You can't possibly expect to abuse your body like that and put such demands on your digestive system and not have major issues. I remember jogging around my block at 4:00 AM, desperate to burn off those calories, and then dropping down to the ground into a heap of tears praying for control and the strength to get my life on track. I do know that I was eating out of emotion—not knowing how to cope with certain feelings I was having.

I knew I had to confront my demons head on and figure it out. I'm not sure of the exact moment I decided to change. It was an accumulation of emotion and just being fed up with feeling and looking bad. Enough was enough! So, I joined a support group and through that program I learned how to eat properly. I learned about portion control.

Growing up, I was never taught any of those things. My mother had been severely overweight when I was growing up, and she loved to bake. And I mean BAKE EVERYTHING you can possibly think of. I would wake up every Saturday morning to hot chocolate chip cookies, gooey brownies, pies, homemade bread, you name it. I would stuff myself until I couldn't eat another bite. Having that support group made me accountable and got me on track. The first 12 pounds came off pretty easily. Then, it was a bit slower, but because I stuck with the program, it consistently came off.

When I moved to Los Angeles at 21, I was on my way to better health and felt more in control. I was a secretary at that time, so I sat most of the day. I definitely had bumps and challenges along the way, but I was determined to get the once lean, fit body back that I had when I was in high school as a cheerleader, gymnast, and sprinter! It was when I joined a gym and began working out with weights that I really started to see the changes. Unfortunately, I made a lot of the mistakes that many women do when they don't really understand how to exercise properly. I worked with heavy weights and didn't do enough cardio. So I got really strong, but I was very bulky! Also, I still was in the bad habit of eating three big meals a day instead of small little mini-meals throughout the day. It really wasn't until I was in my late thirties that I figured it out.

The last thing I needed to get control of was my love for sweets, and it wasn't easy . . . I decided to just starve myself of all carbs and sugars for about 2 weeks. It was truly amazing what happened. I sincerely didn't crave them anymore! I would never have believed in a million years that I would actually desire a delicious piece of fish with vegetables over a pizza!

I think having so much energy and feeling my body toned and lean also gave me extra incentive. Then, when I became a personal trainer at the gym I was working out at, I was literally exercising with my clients all day long doing ab and midsection routines with them. Before I knew it, my waist was tiny and my abs were ripped. I had a six-pack for the first time, and I was pumped!

Now if I really want to have a chocolate chip cookie, I'll have one . . . but only one. And sometimes, I don't even eat the whole thing. I am satisfied with a bite or two. For me, it was a major shift in the way I associated and looked at food. Also, the more educated and aware I became, the easier it was to treat my body with respect. I got into "right-thinking" mode and didn't want to sabotage myself anymore. Some of the tools that helped me along the way were thought-provoking, motivational, and inspirational books and tapes that would put me in the present moment. Now, there is such a wealth of extra support at your fingertips. Beachbody^® has developed such an amazing community that you're crazy if you don't take advantage of it.

Get involved in the live chats and the Message Boards. Join the WOWY SuperGym^®. Keep that journal every day to help you stay accountable. Empower yourself with knowledge and invest in YOU! You deserve it. You deserve to be happy and healthy! I know if I could do it, you can, too . . . we are all here to help cheer you on and support you to live your best life!

Now . . . GO PUSH PLAY!!

XXOO,
Debbie

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 Transformation Story - David Keenan

By David Keenan

My older sister told me about this program that helped her and my aunt lose weight, and they enjoyed it. Now, for one, I'm skeptical by nature. Secondly, I have tried many programs that range from the cabbage soup diet to the 10-pounds-in-2-days diet and from the ab rolly thingy to the ab springy thingy. Lastly, neither my sister nor aunt was remotely as large as I was. One thing that helped was how enthusiastic she was that it would work for me. She even got our younger sister to join. The next thing I knew she wanted to do was take "before" pictures and measurements. "What if the program doesn't work?" I remember thinking. I did not want measurements written down because I thought that the next time I checked, I will probably be bigger anyway. As for the pictures, I would not even take off my shirt because I was too embarrassed of myself. Even in front of my own family.

"Welcome to Power 90, I'm Tony Horton." This program changes lives? We'll see how day one goes. Right off the bat, Tony was moving. I was already behind and struggling to catch up. Tony and the crew lifted their knees, so I lifted mine. I kept up until I had to fight gravity with jumping jacks. Gravity won the battle, big time. Something in the program and in my mind kept me going. By the end of the 35 minutes, I looked like I stepped out of a pool and panted like a woman giving birth. But for whatever reason, I felt good. Each day, I kept Pushing Play. People who saw me sporadically said I looked like I lost a bunch of weight. That motivated me more. Before I knew it, I was halfway through the program and lost 40 pounds! Granted, I had about 100 pounds of pure Krispy Kreme to lose, but it felt great! I was swimming in my clothes. I tried to only buy a few shirts, because I knew I would be swimming in those, too. I got down to 250 pounds in one year, but then I hit a plateau. So I got Slim in 6. Talk about kick-starting your life again. I had a whole new wave of dedication. For one month straight, I did Slim in 6 in the morning and Power 90 at night. Not to mention, my diet was close to impeccable. I was hooked. I then got P90X. Talk about challenging gravity; say hello to Plyometrics. Ab Ripper X—I hate it, but I love it. This program was the most challenging physical activity I ever even attempted. I got down to 180. Half of me . . . GONE! Luckily, it wasn't my good half.

Things change and they did. I had a surgery which put me on a slow recovery phase. I ate badly, and with no exercise, I gained some weight. I got up to about 235 pounds. I felt horrible. It was just a short time ago that I was feeling better about life than ever before. You know, one of those feelings that can only be felt. I let it slip away, and I wanted it back. This time I joined the gym to lose it. Don't get me wrong, the gym is great, but it wasn't for me. I never pushed myself as hard as I did when I was Pushing Play. I jumped back into Power 90 then P90X, and I'm down to under 200 pounds! I could not be happier at this time of how I have complete control over my diet and my body.

Coming up on year 5, I have managed to lose a total of 160 pounds and at least 25 percent body fat. More importantly, I have kept it off and changed my lifestyle. My eating habits and my exercising routine are all designed to help me be a better and healthier me. I have gained an abundance of knowledge. I have learned that the sluggish feeling comes from eating badly, whereas in the past, those nachos would have been part of my normal diet. I have learned how important exercise is to my health. My friends and family ask me—a former 360-pounder—diet and exercise questions. I have learned that it is not people seeing me in a different light now that I am in great shape, but rather me seeing myself in a better light.

To struggle with a battle your whole life and come out victorious is the greatest feeling anyone could ever experience. I won. Losing weight has obviously benefited my life physically more than I could have ever imagined. Friends from high school don't even recognize me. I now enjoy physical activities such as hiking, basketball, and even pull-ups (except corn-cobs). While going to work, I leave the train station and get pleasure from being the only one to take the stairs. I love my body, but my most valued changes through this are internal. I am making better decisions with my life then I ever did. I have more drive, determination, confidence, enthusiasm, success, and the list goes on, than ever before. There is nothing I can't do, and no one could convince me otherwise. I owe it all to Tony Horton, Debbie Siebers, the entire Beachbody staff, the Team Beachbody community, and my family and friends. Thank you all for making me live and love life.

Click here to see David interviewed by Matt Lauer on the TODAY show.

8 Ways to Keep Your Weight Loss Resolutions

By Debra Pivko

Each year, so many of us make New Year's resolutions to lose weight and get healthy. Now that the holiday treats have stopped miraculously showing up at our doors and desks, there's no excuse not to get in health mode to look and feel better. Wanting to lose weight is a start. But it's better to break this daunting task down into achievable behaviors that get the job done. Even if you can't leave your house to work out or dine out, you can still set yourself up for weight loss success by following these 8 simple tips.

1. Start each morning with something healthy. By starting off your day with a healthy breakfast, you're already ahead of the game each day. Pick out a cereal high in protein and fiber and low in calories and sugar such as Kashi^® Go Lean^® Crunch. This will keep you full on few calories so you don't eat the wrong foods at lunch. It's an easy way to start the day off healthy without the guesswork and get closer to your weight loss goals each day. Plus, if you take a daily vitamin such as ActiVit^® Multivitamins with your breakfast, you know you'll ensure you get the nutrients you need each day to fuel your body and your workouts without even thinking about it.
2. Look before you eat. Ordering in takeout or even visiting fast food restaurants doesn't mean you have to pack on the pounds. Look up the calorie count of meals at your favorite restaurants, and pick one that's under 500 calories. Check out dietfacts.com to look up the calorie count of foods at popular restaurants. You can even take a look at the nutrition guides that come with the Beachbody^® workout programs, as many of them include fast food guides to help you make healthy choices when in a rush or on a budget.
3. Preportion your snacks. I don't know about you but if I have a bag of Pirate's Booty^® or even chips with me in front of the TV, I'll chow through the whole thing by the end of the show. It's important not only to stock your house with healthy snacks but also to preportion them out into baggies when you buy them, so you stick to eating one serving whether you're in front of the TV or at work. Most foods are healthy in moderation, but overeating can make the pounds creep up. You can also prepare healthy foods such as sliced-up cucumbers or red peppers to munch on or dip in balsamic vinegar. You're more likely to reach for those—since they are ready—rather than high-calorie, easy-access foods, like chips or a quick frozen quesadilla or egg roll. P90X^® protein bars are a convenient preportioned meal replacement or snack to keep with you on the go.
4. Socialize health-consciously. Hanging out doesn't have to mean eating out. Instead of going out for dinner or drinks to catch up with friends, go on a hike or walk to catch up. It's a great way to get a workout in while catching up with friendly conversation. Plus, you save money and calories. Or host a health-conscious potluck, where everyone makes his or her favorite healthy treat and prints out the recipes so you get an arsenal of healthy treats to make in the future and enjoy. If you're feeling daring, try hosting an activity party where you pop in a Beachbody workout, play Nintendo Wii^®, or go ice skating so you know you'll burn off those extra calories.
5. Top your foods on the down-low. Of calories, that is. The calories in creamy sauces and dressings can really add up. Stock up on low- to no-calorie toppings like pico de gallo, hot sauce, mustard, pepper, 1-calorie-a-spray salad dressings from your local market, and even parmesan cheese in moderation. You'll be surprised at how quickly the weight will come off without sacrificing taste.
6. Commit to workout times. Whether you're doing Tony Horton's 10-Minute Trainer^® or an hour of P90X, make sure to set the times in your schedule to work out and stick to them. Plan other obligations around those times. Working out is important to your health and your life, and making it and yourself a priority will not only help you meet your weight loss goals but help you live a better life. Use a calendar from the workout programs or set up a time to work out with a friend—whatever it takes. I like to set the time in my phone calendar so an alarm beeps and says "Time for Slim in 6^® Ramp It Up." If that is my workout planned for that day and if I'm not doing it, I'm not gonna get slim in 6 weeks. It's my choice. You can even sign up for Beachbody's WOWY Supergym^® for free, where you can log in your workouts and get support from hundreds of people cheering each other on.
7. Lay out your workout clothes the night before. This can make a big difference not only in saving time but also making sure you commit to actually doing the workout. I like to get my workout clothes ready the night before for motivation but also so I can snooze through the extra time before working out. If you don't work out at home, then pack your gym bag the day before and always have it ready in your car or at work, so there's no excuse not to work out. My favorite new workout here is Brazil Butt Lift^®. Leandro Carvalho (known as the "Brazilian Butt Master") created such a fantastic workout, with booty-sculpting moves, cardio, and Brazilian dance beats, that I don't mind waking up a bit early to do it before work and starting my day with some fun.
8. Drink the healthiest meal of the day. Replacing one meal a day, even a snack, with Shakeology^® is the simplest way to lose weight and get the nutrients you need for optimal health. By targeting nutrition, fullness, digestion, and detoxification, Shakeology provides a multifaceted approach to help you keep full, shed fat, reduce food cravings, improve digestion, lower cholesterol, and have more natural energy—all through a delicious 140-calorie shake. I've been drinking it every day as an afternoon snack or after working out. Everyone at work makes them a little differently to craft their favorite concoctions. Some of us use water; others use milk, or even add a teaspoon of peanut butter or mint. They're delicious!

10 Healthy Snacks for Couch Time

By Joe Wilkes

Fall is upon us, which means that the new TV season has begun, baseball is heading into the postseason, and football is starting up. The weather's getting cooler, and the couch will soon call for you to lie down in it with a warm blanket. Now keep in mind, we're not encouraging any couch potato behavior. We'd prefer that you pop in a 10-Minute Trainer® video and use the couch as a towel rack. But we're all human, and it's almost impossible to resist the siren song of a playoff game or the return of Dancing with the Stars or Grey's Anatomy. Just because you're taking a couple of hours off to flatten your gluteal muscles and sofa cushions doesn't mean you have to stuff yourself with chips and cookies or other bagged diet killers. Here are 10 tasty and healthy snacks that are great for TV downtime.

1. Popcorn. It's not just for the movie theater anymore. In fact, you're better off skipping it at the movie theater. A bucket of oil-popped movie theater popcorn can contain as much fat as three to five double cheeseburgers. But air-popped popcorn is a pretty benign treat. Three cups of popcorn have just 93 calories and 1.5 grams of fat. Air-popped popcorn doesn't have much nutritive value outside of the energy you may get from the calories and some dietary fiber, but it can satisfy your munchies without getting you too far off the diet path. The best popcorn comes from your own hot-air popper—and with no additional fat or salt, unless you add it later. If you're going for microwave convenience, make sure you read the label carefully. Even some of the "healthy" brands contain a fair amount of fat and salt. And many microwave brands contain perfluorooctanoic acid (PFOA), which has been linked to cancer. You might be better off making your own microwave popcorn. Just put 1/4 cup of popcorn into a brown lunch bag, fold the top over tightly, and microwave at your usual popcorn setting. Try to avoid salt and butter. Instead, enjoy your favorite herbs or a squeeze of lemon juice with some garlic powder or cayenne pepper.

2. Bean dip. Beans are a great source of protein and fiber, and they don't have tons of calories. One cup of canned pintos only has 206 calories; it also has 12 grams of protein and 11 grams of fiber—almost half of your recommended daily allowance. And beans are incredibly filling. Even prepackaged bean dips are pretty decent (of course, always check the label for the fat and sodium contents). You can make your own dips, hot or cold, by food-processing canned black or pinto beans (my favorites are the ones canned with jalapeños) and adding water to create your desired consistency. You can also use fat-free refried beans. You could add some chopped bell or jalapeño peppers, green onions, or canned corn to add a crunchy texture or some chopped tomatoes for a little extra flavor and vitamins. Instead of fatty tortilla chips, use baked chips or, better yet, some raw, crunchy veggies like carrots, celery, sliced bell peppers, broccoli, or cauliflower.

3. Salsa. This is the perfect mix of tomatoes, onions, and peppers—all members of the top tier of Michi's Ladder. And the great thing is that salsa is so low in calories and so high in fiber, you can basically eat it by the cupful and not gain weight. If you buy it at the store though, watch out for the salt content—that's the secret ingredient in most canned and jarred salsas. You're much better off making your own pico de gallo. Just dice tomatoes and onions and mix with as much minced jalapeño and/or garlic as you can stand. Add fresh cilantro, salt, and pepper to taste and toss the veggies in the juice of two limes. Let it sit in the refrigerator for at least 30 minutes before serving. You can eat it with baked chips or the crunchy veggies that also go great with the bean dip. The salsa and the bean dip also complement each other well, for the double dippers among us.

4. Crispbread crackers. These crunchy treats (including Wasa® and Rykrisp® brands) have around 30 calories a cracker (depending on the brand, flavor, and style) and a couple of grams of fiber in each one. For the Top Chef in you, they make great bases for some healthy ingredients from your refrigerator. Try a dollop of fat-free cottage cheese with a dash of hot sauce; a slice of turkey breast and roasted red pepper; a "schmear" of hummus and a couple of pitted olives; or a slice of tomato and a fresh basil leaf with a drizzle of balsamic vinegar. Even the pico de gallo recipe above with some shredded nonfat cheddar will make a tasty treat. By being creative with some wholesome ingredients, you'll forget all about the halcyon days of eating Ritz crackers washed down with aerosol cheese right from the can (sigh).

5. Pistachios. Pistachios are a great heart-healthy snack full of antioxidants, fiber, and unsaturated fats (the good kind). A 1/2-cup serving (with the shells, assuming you don't eat them) only has 170 calories, with 6 grams of protein and 3 grams of fiber; however, that serving also has 14 grams of fat, so don't go nuts chowing down on a whole bag. Walnuts, peanuts, cashews, almonds, pecans, and other nuts all have their nutritional upsides, too, but the reason I think pistachios make great snacks are the shells. The shells are difficult to open, so rather than shoveling handfuls of pre-shelled nuts down your throat, eat shelled pistachios so that you're forced to slow down. Keep an eye on the sodium content when you buy the nuts. Either buy unsalted or low-salt versions. And forget those disgusting pink ones that taste like lipstick. Who needs to leave hot-pink fingerprints all over the couch? A lot of stores also sell flavored versions that aren't too salty. Chili-lime is one of my favorite flavors.

6. Edamame. The Japanese have one of the healthiest diets in the world, and soybeans are a great staple of that diet. Edamame, the steamed or boiled soybean pods, contain all the essential amino acids, many essential fatty acids, and soy isoflavones. And 1/2 cup of beans only contains 100 calories, 3 grams of fat, and 9 grams of carbs, with 8 grams of protein and 4 grams of fiber. Truly one of nature's perfect foods. And like pistachios, you can serve them in their shells, which slows down your face stuffing, giving you time to feel full before you've overeaten.

7. Mini-pizzas. Forget the frozen food section. Anyone with a toaster oven or a broiler pan can be his or her own Mama Celeste or Chef Boy-ar-dee®. Just take half of a whole wheat English muffin (67 calories; 2 grams of fiber), add a little tomato sauce or low-sodium pizza or spaghetti sauce and a sprinkle of low-fat or nonfat mozzarella cheese, and voilà—tasty and healthy pizza! As with the crispbread crackers, your imagination's the only limit for toppings. Fresh herbs like basil and oregano are delicious. Peppers, mushrooms, and anchovies are popular and fairly healthy. Just stay away from processed meats like pepperoni, which are often loaded with saturated fat, carcinogenic nitrates, and sodium.

8. Pita chips and hummus. Now you can open a Greek taverna in your living room. While some stores sell pita chips now, you can easily make your own with very little fuss and muss (and usually with much less fat and salt). A large whole wheat pita has 170 calories, 5 grams of fiber, and less than 2 grams of fat. To make chips, cut around the edge of the pita with a small paring knife, so you have two discs. Then with a knife or pizza cutter, cut the discs into eighths or smaller chip-size pieces. Arrange the pieces on an aluminum-foil-covered cookie sheet, lightly spray with some olive oil cooking spray, and sprinkle with a little salt or low-fat Parmesan cheese or your favorite dried herbs. Cook in the oven or toaster oven until lightly browned and crispy, and serve with your favorite hummus or dip recipe.

9. Relish tray. Some of my favorite snacks are pickled or brined anything—cucumbers, cauliflower, peppers, artichoke hearts, carrots, okra, baby corn, cornichons, cocktail onions, olives, sauerkraut, kimchi . . . even herring and hard-boiled eggs! Extremely low in calories, a plate full of pickled veggies on the coffee table is great for snacking. But watch out for the sodium! Certain store brands have more than others. The more ambitious might try marinating their fresh veggies in vinegar and a little heart-healthy olive oil, to control the amount of salt involved. If you use salty brands, you might consider rinsing them to get rid of some of the salt or mixing them on a plate with some fresh, unpickled vegetables to mitigate the salt intake.

10. Deviled eggs. Eggs, having once been considered a scourge of the heart-healthy diet, are now getting a better rap. What's indisputable is the health value of the whites. If you take the yolks out of the equation, the egg whites can prove to be small, healthy, high-protein delivery systems suitable for all kinds of nutritious creamy fillings. Cut a bunch of hard-boiled eggs in half, lengthwise, and scoop out and discard the yolks. Try mixing some nonfat cottage cheese with your favorite mix of mustard, curry powder, garlic, paprika, pepper, salt, or other spices, and blending or food-processing it until it's creamy. Spoon or pipe the mixture into the egg whites where the yolks used to be, and you'll have a high-protein snack without the fat and cholesterol. You can also use the empty egg whites as scoops for your favorite healthy dip or salsa.

Of course, you can enjoy even more snack food if you can work some exercise into your TV watching. During playoff season, don't just save the stretching for the seventh inning. Try some exercises like Debbie Siebers' Slim in 6® Slim and Limber throughout the game. Or if you're settling in for a night in front of the tube, make a deal with yourself—you can veg out and watch The Office and 30 Rock if you turn off Jay Leno. If you watch a show like Heroes that motivates you to kick some butt, schedule some Turbo Jam® time immediately after the show while your adrenaline's still pumping. Or if, like me, you've become enslaved to your DVR or TiVo®, use it to your advantage and do a cooldown stretch to your favorite show as a reward for a well-done workout.

Mirror, Mirror on the Wall: 7 Simple Ways to Measure Progress

By Alana Smithee

"Mirror, mirror on the wall . . . Are my thighs too big? Do these jeans look good? Is this dress too tight? Can you actually see any muscle?" . . . We can all relate to these feelings—not feeling like we're progressing as fast as we'd like with our fitness regimens, we are often very hard on ourselves.

The reasons we can be so dissatisfied with our bodies are varied and complex. Even people who belong on the cover of Maxim can be unhappy with the way they look. I had a conversation with an actress recently who was chastised by a photographer because she did not flatter a size zero swimsuit. Size ZERO. Aren't those actually made for 10-year-olds? And why should we have to flatter the article of clothing? Isn't it supposed to flatter us?

This is not to say that you shouldn't strive to be healthier, stronger, and at the top of your game. But ultimately, it's about being happy with where we are right now while still pushing every day for a little bit more.

Here are some simple, objective ways to measure your progress.

1. How your clothes fit. I used to buy jeans at least two sizes too small in hopes I would diet down to fit them. In these tough economic times, having a closet full of expensive jeans I can't wear seems a little inane. But using how your clothes fit as a measure can be very helpful. Find a size of jeans you are comfortable with—a pair that fits. If they still fit, you know that you haven't gained those extra pounds you've imagined on yourself. And vice versa, if they begin to fit a bit loose, you know you're making progress. And even if those $300 jeans go out of style, you always have a very expensive measuring device.
2. Measurements. A slightly more economical option involves an actual tape measure. Taking measurements of different parts of your body, and retaking them at specific intervals for comparison (for example, you can take them at 30-day intervals for P90X, ChaLEAN Extreme®, or Slim in 6®, can be a fantastic reality check on your path toward acceptance. You might also consider body fat measurements, which can be done with inexpensive calipers or special scales, or for the most accurate reading, a full-body water immersion. Again, it is in the retaking of all of these measurements at predetermined intervals that will keep you grounded.
3. Weigh yourself. This can be a tricky option for many people. I've destroyed entire weekends because of what my "trusty" digital scale had to say. But if you are looking for concrete facts, the scale does not lie. More often than not I have been shocked by how little I have gained after a giant Thanksgiving dinner. The secret is being consistent with the time of day and doing it at most once a week—not six times a day. Also remember that on a fitness plan, fat loss and muscle gain can often level the number on the scale—you might not seem to lose weight because you're actually gaining muscle. As a result, having a backup measurement (see #2) is most helpful.
4. Keep track of your fitness progress. Continue to measure your progress with your fitness program, even as it becomes part of your healthy lifestyle. Keep track of how much stronger you've become, how many more miles you can run, or how you can finally touch your toes. Realize that only a super-motivated, amazing athlete could accomplish what you have, and that you look incredible as a result of your hard work.
5. Draw outlines. This one requires a trusted friend, so choose wisely. Get a giant piece of butcher paper, put on some very tight clothing, lie down, and have your friend trace you on the paper. What you see will often be very different from what you have in your mind. Next, roll it up and hide it someplace. When you need a reality check, take it out and lie down. Often just seeing that we are still within the lines is enough.
6. Photos. With most Beachbody programs, you will take your "before" and "after" pictures. Having your picture taken can be hell for many of us, but this can be a big eye-opener. First, realize that no one needs to see this but you. The idea is to take a picture of yourself wearing the same thing (again, this can be at 30-day intervals). A bikini is probably the most telling, but you have to make sure you are comfortable. At the end, compare all of the photos and note the progress you've made. If you work hard, you won't be the same on day 30 (or day 60 or day 90) as you were on day 1.
7. Focus. If I read one more magazine article that says "Focus on what is beautiful about you, instead of what you don't like," I might just scream. That's great advice, except when I look in my compact, I am still going to see a zit if it is there, before I notice my eyes. With that said, I think we can acknowledge that which we don't love, and not obsess about it. There are so many more amazing things to focus on, like your loved ones, your fantastic job, and even your workouts. Obsessing about your body, be it positive or negative, can be wasteful and can either make you vain or insecure. Focus on being healthy, strong, and fit, and all the other great things in your life.

Many of us are dissatisfied with the way we look. Yes, there's always a way to strive for more physical perfection, but there is only one YOU in this entire world. You are amazing, just the way you are. You are beautiful. Now go tell that to the mirror.

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.

The Magic Number for Health and Beauty

By Jude Buglewicz

We've all heard the saying, "Beauty is in the eye of the beholder." It explains why someone might fall in love and marry a person whom someone else would never even notice. And yet, there are markers of physical attractiveness that are said to be universal, not only across cultures but throughout time. Turns out, one in particular is also a pretty accurate indicator of the shape you're in. Read on to see what your waist and hips have to do with the health of your heart.

The current standard: body mass index (BMI)

The World Health Organization (WHO) and the Centers for Disease Control and Prevention depend on BMI to define obesity and measure people's health risks, especially the risks for heart disease, cancer, and diabetes. (See "What Is Your Body Mass Index?" in Related Articles below to find out about your body mass, how to calculate your BMI, and why it's a number you should know.) It's easy to calculate BMI and convenient to use, as it's simply a ratio of a person's height and weight. But since BMI doesn't account for the difference between fat and fat-free mass, like muscle, a pro linebacker could have the same BMI as someone overweight and out of shape. The linebacker's weight might be mostly muscle whereas the obese person's weight would be mostly fat. In the eyes of WHO, though, the healthy linebacker would also be called "obese." And that bothers researchers who would like more accurate measurements of health risks.

Another problem with BMI is that it doesn't take into consideration where your fat is stored on your body. Abdominal fat is far worse than fat anywhere else on your body. It explains why people with identical BMI numbers—people who are the same height and weight—may not have the same health risks. People with apple-shaped bodies, who store fat around their waists, are more at risk than pear-shaped people, who store fat in their hips and booties.

The research

In 2003, an Australian study concluded that the waist-hip ratio (WHR) is a better predictor of death from cardiovascular disease and coronary heart disease than BMI. Researchers noted that WHR has a more universal application and is more appropriate for ethnically diverse populations. A couple of years later, a Canadian study confirmed these findings and asserted that WHR is three times more accurate than BMI at predicting heart attack risk. And in 2006, a London study found that WHR was a more accurate measurement of the mortality rate in older people (over 75 years old). An older person may have a "healthy" BMI number, maybe even the same BMI number they've always had, but because people lose bone and muscle mass as they age, and BMI doesn't distinguish fat from bone or muscle (only height and weight matter), the weight an older person loses in muscle and bone may be replaced with fat. That's why WHR is a much better indicator of an older person's health risk, as the distribution of his or her fat is more crucial than his or her height-weight ratio.

WHR

The first to theorize about the significance of WHR was the evolutionary psychologist Dr. Devendra Singh. He was interested in studying the importance of female attractiveness to the propagation of the species. That is, take away the moonlight, the mascara, and the little black dress, and what's left to explain why men want to hook up with women and start families? Evidently, according to Dr. Singh, men are biologically hard-wired to look for markers of attractiveness that coincide with health and fertility, and one such marker is the relation between a woman's waist and hips. A ratio of around 0.7 indicates good levels of estrogen and lower incidences of heart disease and ovarian cancer—a healthy breeder, in other words. Women size up men similarly: the magical WHR number is around 0.9 for men, indicating fertility and good health and less prostate and testicular cancers. The evidence bears it out. Think of our cultural icons of feminine beauty and sex appeal: Marilyn Monroe, Sophia Loren, and Salma Hayek—even the Venus de Milo. They all have WHRs of around 0.7. Different heights, weights, and sizes, but they are all "beautiful" in the same way.

What is your WHR?

To figure out your WHR, all you need is a measuring tape.

• Measure your waist. Women, measure your waist at the narrowest place between the bottom of your ribs and your hip bones. Men, measure your waist at your navel. And both of you, don't pull the tape tight or suck in your stomach. The tape should not squeeze your skin at all.
• Measure your hips. Women, measure around the widest part of your booty; men, measure at the tip of your hip bones.
• Calculate your WHR. Divide your waist measurement by your hip measurement.

What now?

Because it's hard to measure people's waists and hips consistently, WHR has not been adopted by WHO. They still prefer the easy height-weight ratio of BMI, so information pertaining to health risks and obesity continues to be determined by BMI data. But now that you know your own WHR and the implications of a high number (increased risk of heart disease, diabetes, and cancer), you can do something to change your odds.

Ramp up your cardio, as that will reduce your overall body fat, and adjust your diet so you're eating in line with the guidelines we propound in Michi's Ladder and our diet guides. Don't slack on your ab work, either. Good, targeted ab routines include Ab Jam (Turbo Jam®), Slim & 6-Pack (Slim in 6®), Ab Sculpt (Hip Hop Abs®), and Ab Ripper X (P90X®). Reduce stress any way you can, as stress makes you crave unhealthy, fattening foods.

Once you've got your WHR where it should be, you'll look better, feel better, be healthier, and live longer—and that is beautiful.

Sources: Schneider, H., et al. "Obesity and risk of myocardial infarction: the INTERHEART study." The Lancet. 2006; (367, 9516): 1052–1052.; Singh, D. "Adaptive significance of female physical attractiveness: Role of waist-to-hip ratio." Journal of Personality and Social Psychology. 1993; 65: 293-307.; Welborn, Timothy A., Dhaliwal, Satvinder S., and Bennett, Stanley A. "Waist-hip ratio is the dominant risk factor predicting cardiovascular death in Australia." The Medical Journal of Australia. 2003; 179 (11/12): 580.

10 Tricks for Losing Those Last 10 Pounds

By Whitney Provost

At the start of a new fitness program, you clean up your diet and hit the workouts, and the weight seems to fall off. But when you get down to the last 5, 10, or 15 pounds you want to lose, the scale may suddenly refuse to budge. You might be tempted to drastically reduce calories or increase the amount of time you spend working out. Don't do it. Instead, here are some simple tricks to help you lose those last 10 pounds.

Cutting calories too low will cause your body to think it's starving, and it will hold on to the fat you're trying so hard to lose. Working out longer will cut into your personal time and probably won't help you drop those last few pounds anyway. Instead, try making these tweaks to your program.

1. Clean up your diet. Once you find a diet that works for you, stick to it. Researchers at Tufts University followed 160 people on four different weight loss plans and found that the type of diet participants were on didn't matter as much as the participants' willingness to stick to their diets. If you've been dieting for a while, you might have become a little lax with your food choices and portions, so tighten them up again. To lose those last pesky pounds, stick to unprocessed foods (the kind that don't come in a box) and choose lean protein, vegetables, fruit, and whole grains. Keeping a food journal will help you track everything you eat and get your calories under control.
2. Cut out some carbs. A simple, short-term trick to losing weight is to cut back on carbs until you're at your goal. Eat lean protein and vegetables at every meal and limit carbs to before and after your workouts, and you'll probably see the scale shift rather quickly. Easy, low-carb meal ideas include egg-white omelettes with vegetables, Whey Protein Powder shakes made with water, salads with lean protein (chicken, tuna, or turkey), and grilled or broiled lean beef, poultry, or fish with vegetables.
3. Bump up the intensity of your workouts. No matter what workout program you're doing, you will lose weight faster if you kick up the intensity. Jump higher, squat lower, and increase the weight you're lifting to burn more calories, rev your metabolism, and stoke the fat-burning fire. Whether you're working out to Slim in 6®, ChaLEAN Extreme®, P90X®, or any other Beachbody® fitness program, you'll bust through a plateau by putting out more effort when you exercise.
4. Change your exercise routine. If you've already increased the intensity of your workout program and still find that your weight loss has slowed, it might be time to try something different. When you perform the same exercises over and over, your body becomes more efficient at them. As a result, you use less energy and burn fewer calories. By starting a new fitness routine, you'll shock your muscles, reignite your metabolism, and get the scale moving again. Check out TeamBeachbody.com to find the workout that'll take your weight loss to the next level.
5. Stand up. Researchers at the Mayo Clinic found that lean people spend 2 more hours per day on their feet than overweight people. Participants in the study who stood, paced, and fidgeted burned as many as 350 extra calories a day and were much leaner than those who didn't move as much. Get up from your desk at work, talk on the phone while standing, and stay on your feet in waiting rooms—the simplest effort will yield an extra calorie burn that may help you shed those remaining pounds.
6. Eat a little less. When your body gets smaller, it requires fewer calories to function properly. A 165-pound woman who works out three to five times a week may require 2,300 calories per day to maintain her weight, but the same woman at 125 pounds may only need 2,000 calories for maintenance. Trying to lose additional pounds in your lighter body means cutting back a little more. You do not need to make radical changes, however; if you're already increasing the intensity of your workouts and eating a clean, whole-foods diet, you could probably see the scale move with a modest 100-calorie reduction per day.
7. Zigzag your calories. Cycling your calories, also known as zigzagging, is the process of eating more on certain days and less on others. If you always eat 1,800 calories, try eating 1,500 calories one day and 2,000 the next. As long as you create a weekly deficit, you should see the pounds drop. Much like shocking your muscles into working harder by introducing new exercises, it's possible to shock your metabolism by zigzagging your calories.
8. Drink more water. You may not realize how important water is for weight loss—it's not just a tool to help you eat less. Being properly hydrated will balance your energy levels, which allows you to exercise with intensity. (Have you ever been so thirsty during a workout that you couldn't perform as well as usual?) Drinking enough water may also increase your metabolism and promote muscle building—a well-hydrated body can more efficiently repair and build muscles. On the other hand, being dehydrated encourages muscle breakdown. So drink up, especially since you are exercising regularly.
9. Relax. Believe it or not, you may be trying too hard to lose weight. If your workouts are very intense and your diet is too strict, you could overtrain and burn out. Your mind and body will just not respond in the same way when they're tired. Muscles need rest to repair and grow, and sometimes your brain needs a break from constant calorie counting and worrying about the last few pounds. Instead of becoming frustrated and diving into a box of cookies, try to relax and reduce the intensity for a little while. You may be surprised to find the scale moving again when you give your mind and body a rest.
10. Reevaluate your goal weight. First, congratulate yourself on getting to this point. Losing weight is not easy, and you've already accomplished a great deal—so enjoy your success. The next step is to ask yourself if the "magic" number on the scale is really the best weight for you. Perhaps you've lost fat and gained a lot of muscle; your new hard body might be healthier and happier with a few more pounds on it. Many people want to weigh the same as they did in high school or college. What if you're much more fit and muscular now than you were in those days? You may realize that the number on the scale today is perfect for you.

6 Great Summer Cocktails (How to enjoy the party without looking like a flotation device)

By Stephanie Saunders

Why do we spend all year long doing P90X® or Slim in 6® to look good on the beach, only to sabotage ourselves with summer cocktails? The answer is that's it's fun and social, and it even makes us feel a little bit better about being scantily clad.

Thanks to the dozens of different diet crazes, we are all abundantly aware of carbs, protein, and fat, and we all have different opinions on which is the most evil. But we forget that alcohol has calories too, specifically 7 calories per gram—more than carbs or protein and almost as much as fat. What does this mean for you? It means that it's a challenge to burn off alcohol, especially when it's mixed with yummy sugary ingredients.

The most obvious solution is abstinence, but what fun would that be? Since we cannot remove the alcohol from the recipe, let's remove the excess calories from some popular summer drinks. Here are six summer cocktails and recipes to make them waist friendly.

1. Margarita. The enemy in the margarita is the margarita mix. There are "light" versions out there, but the taste is less than extraordinary. Here is another option that will cut your calories in half without sacrificing flavor.

   Ingredients:

   • 3 oz. light limeade (either the Minute Maid® version or your own, made with limes, water, and a sugar substitute)
   • Lime juice (one lime)
   • 2 oz. tequila
   • 1.5 oz. triple sec
   • Ice
   • Salt to taste

   Either pour over ice or blend with ice. Add salt to taste. Sip while pretending you are on a beach in Mexico, and you look amazing in your swimsuit.

   • Calories before: 435
   • Calories now: 180
2. Cosmopolitan. The sneaky trickster here is regular cranberry juice, which should be called sugar with cranberry flavoring. This light version uses only one type of alcohol, which drastically cuts your calorie count.

   Ingredients:

   • 3 oz. light cranberry juice drink
   • 1 oz. raspberry vodka
   • Squeeze of lime
   • Lime twist, as garnish

   Shake together with ice. Strain ice cubes and pour into fancy fluted glass. Look incredibly trendy and thin at the same time.

   • Calories before: 413
   • Calories now: 98
3. Tipsy Arnold Palmer. Sweetened bottled versions of lemonade and iced tea can be pretty loaded with sugar. However, if we brew our own iced tea and squeeze our own lemons, with a bit of sugar substitute and 2 ounces of vodka, we can make a really tasty cocktail that doesn't have so many calories. Or, the light Minute Maid version and some diet iced tea will work for the domestically challenged.

   Ingredients:

   • 3 oz. light lemonade (or juice of one lemon plus 3 oz. water and sugar substitute)
   • 3 oz. diet iced tea (or 2 teabags steeped in 3 oz. water)
   • 2 oz. vodka
   • Sprig of mint (optional)
   • Ice

   Pour over ice. Stir. Enjoy. Just don't try to play golf after two of these.

   • Calories before: 156
   • Calories now: 71
4. Strawberry daiquiri. Nothing says vacation like a drink that a little umbrella will stand up in. Sugar, yet again, is the culprit. Try this version for a vacation flashback that will be reminiscent of the good times, and not how you ordered seconds of dessert.

   Ingredients:

   • 1/2 cup sliced strawberries
   • 1 Tbsp. lime juice
   • 1.5 oz. light rum
   • Sweetener to taste (depends on how sweet the strawberries are)
   • Ice

   Throw it all in a blender, and let the good times begin. Please don't consume so many that you try to drink the umbrella.

   • Calories before: 299
   • Calories now: 118
5. Piña colada. Done correctly, it is the taste of summer. If not made well, a piña colada will taste like someone served you suntan lotion in a glass. This recipe uses actual fruit and skim milk to replace the sugar and cream.

   Ingredients:

   • 7 oz. canned chunk pineapple, including juice
   • 2 packets artificial sweetener
   • 1 tsp. imitation coconut extract
   • 1 cup skim milk
   • 1 cup ice cubes

   Blend well, garnish with a small plastic monkey, and mentally escape to the Caribbean.

   • Calories before: 297
   • Calories now: 146
6. White wine/light beer/champagne. These all seem fairly obvious and don't require recipes, but they're worth mentioning. White wine has about 100 calories in a 4-ounce serving. And it's rather refreshing on a summer day, especially if you add a blast of club soda to make it into a spritzer. Beer comes in very light versions now, and some contain fewer than 70 calories. Champagne is not only fantastic with brunch, it also is around 100 calories per serving. With all of these, just be sure to measure your amounts so you don't end up with a splitting headache the next morning.

And there you have it. A handle on your summer cocktails, without adding to your love handles. Now get out that swimsuit and let summer be the party it was meant to be!