Lean & Fit In 7 Minutes.

Complete one circuit without stopping, rest for 60 to 90 seconds, and then bust out one or two more circuits. Aim for two to three nonconsecutive days a week.

MOVE 1Overhead Squat

Targets core, upper back, and legs

Stand with your feet slightly wider than shoulder-width apart, toes turned out slightly. Grab a rolled-up towel with an overhand grip, hands shoulder-width apart, and raise it overhead so your shoulders are roughly in line with your heels (A). Squat down as far as possible without letting your knees jut out past your toes (B). Return to standing. That's one rep. Do 10 to 15.

Trainer Tip The towel helps keep your shoulders aligned. Sans towel, raise your hands overhead--but keep your shoulders back and in line with your heels.

MOVE 2Airplane/ Superman Extensions

Targets core, lower back, and glutes

Lie facedown and extend your arms out at shoulder height, keeping your elbows slightly bent (A). Press your shoulder blades together and lift your arms, torso, and legs off the floor (B). Holding that position, bring your arms in front of you (C), hold for one count, and then move them back. Lower yourself to the floor. That's one rep. Do 10 to 15

MOVE 3Scissor Lunges

Targets lower body

Stand with your feet hip-width apart, hands clasped behind your head. Lunge forward with your left foot and lower yourself until your right knee almost touches the floor (A).Explosively push up and scissor your legs in midair, landing with your right leg forward (B). When you land, drop down, explode up, and scissor again. That's one rep. Do 3 or 4.

Trainer Tip Land as lightly and quietly as possible

MOVE 4Standing Bird Dog

Targets core and lower body

Stand with your arms at your sides, right foot raised a few inches behind you (A). Lean forward while you extend your right leg directly back and your left arm forward (B). Keep your right arm against your body. Your torso, left arm, and right leg should be parallel to the floor. Hold for one second, then return to start. Repeat on the other side. That's one rep. Do 5 or 6.

MOVE 5Mountain Climbers

Targets core and upper body 

Get in plank position with your hands directly below your shoulders and your feet together (A). Bend your left knee and draw it toward your chest (B). Extend back to start. Repeat with your right leg. That's one rep. Do 20 to 30, moving quickly.

Trainer Tip Brace your abs and keep your back flat.

MOVE 6Squat Thrusts

Targets core and legs

Stand with your feet together, arms at your sides. Bend your knees and place your palms on the floor in front of your feet and along the outsides of your knees (A). Using your arms for support, jump both feet back and land in plank position (B). Jump both feet forward to return to the squat. Return to standing. That's one rep. Do 12 to 15.

MOVE 7Pike Walk/Pushup Combo

Targets core and upper body

Stand with your feet together, arms at your sides (A). Bend over (it's OK for your knees to be slightly bent) and place your hands or fingertips on the floor in front of you (B). Walk your hands forward into plank position and do one pushup (C). Keeping your hands in place, walk your feet up until they're as close to your hands as possible. That's one rep. Continue moving forward until you've done 5 to 6 pushups.

Trainer Tip Keep your neck in line with your spine at all times. 

http://www.womenshealthmag.com/fitness/7-minute-workout

8 Weight Loss Tips from The Biggest Loser Experts.

Now you can learn to lose weight using the very same Biggest loser diet strategies that Bob Harper and Jillian Michaels share with contestants at The Biggest Loser ranch. As Bob and Jillian like to say, when you're trying to lose weight, success depends on one person: you. Make the commitment to eat healthier and amp calorie burn and the pounds will start to melt off. Are you ready? 

1. Crank up the incline
Jillian Michaels says, the next time you're doing your treadmill workout try boosting the incline. You'll change the muscles you're training; you'll up your calorie burn by increasing the intensity; and you'll add some variety to your cardio so you don't get bored.

2. Hold that position
Just because your heart isn't pounding doesn't mean you're not working out. Core workouts focus on improving strength and stability of the torso. Holding a yoga or Pilates pose offers as much of a challenge as a sweat-drenched workout, says Bob Harper. Start by holding a pose for 5 to 10 breaths, then gradually work up to holding it for one minute. These workouts offer benefits such as improved posture and strengthening the lower back as well as your abdominals. 

3. Ditch the soda
When it comes to choosing a beverage, don't drink soda, says Jillian. Whether it's sugared soda or diet soda, it's terrible for your body. It'll put weight on you, dehydrate you, and deplete the minerals from your system. Make a smarter choice. Sparkling water, unsweetened iced teas, green tea and white tea have been shown to burn more fat and up to 78 more calories per day. 

4. Throw your weight around
Discard the equipment for allover results. Jillian Michaels says that a great way to improve your balance and coordination is to work with your own body weight. Oftentimes when you go to the gym and you work on machines, it artificially isolates a muscle, which isn't natural. But when you do things like squats, lunges, push-ups, crunches, pull-ups--the variety of exercises is almost endless--you're forcing your upper and lower body to synergize and work together. This gives you more balance, more stability, more coordination and better overall performance. 

5. Get menu-savvy
Pay attention to therse healthy food terms. Almost 25% of Americans' meals come from eating out. So it's important to make your next restaurant visit a healthy one. Jillian suggests you look for steamed, boiled, baked, grilled, poached, or roasted foods on the menu. Don't be shy about making special requests if you don't see a figure-friendly option. When in doubt, go the salad route. Salads are a healthy choice, especially with dressing and cheese on the side. 

6. Avoid over-processed foods
Read nutrition labels to identify diet disasters. Bob suggests avoiding foods containing high fructose corn syrup, a sweetener and preservative that helps extend the shelf life of food. (Foods to watch out for: soda, cereals, bread, breakfast bars, ice cream.) It's found in processed foods that are often high in calories and low in nutritional value. Simply read the nutritional facts on your favorite foods to see if they contain high fructose corn syrup. If they do, throw them out.

7. Eat these for stress relief
Swap junk food for healthy comfort foods. Bob Harper says it's easy to make poor food choices when we're stressed--but here's the skinny on some real stress-reducing comfort food. Walnuts help replace stress-depleted B vitamins and it's a great source of omega 3s. Also try eating asparagus, a natural mood lightener. Dip them in fat-free yogurt for a touch more calcium. And when chocolate and only chocolate will do, go for the dark option. Dark chocolate contains antioxidants with the strength to fight not only cancer but also heart disease.

8. Torch calories with weights
Strength train for maximum calorie burn. When you're working out, it's important to incorporate weight training into your routine says Bob. You'll burn 8 to 10 calories a minute lifting weights. Also, lifting weights gives you a metabolic spike for an hour after your workout because your body is trying hard to help your muscles recover.

http://www.prevention.com/weight-loss/weight-loss-tips/weight-loss-tips-bob-harper-and-jillian-michaels

Flatten Your Belly with This Killer Ab Workout.

Get a tight stomach in just six weeks without doing a single crunch. This may be the easiest workout we've ever printed

PUBLISHED: APRIL 14, 2009   |   BY RACHEL COSGROVE

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Get ready to whip off your cover-up: This workout, created exclusively forWomen's Health by Rachel Cosgrove, C.S.C.S., owner of Results Fitness in Newhall, California, combines fat-burning cardio with moves that target your entire core rather than individual muscles (wouldn't it be great if there was a magical lower ads workout?), so you'll burn more fat while toning up.

Directions
Do these workout moves three non consecutive days a week. Start with the Basic Workout (moves 1-4 at right) to prime your muscles. After three weeks, you'll be ready to graduate to the Advanced Workout (moves 5-8). For maximum fat burning, perform the exercises as a circuit: Do one set of each move in the order shown, resting for 30 seconds between exercises. Then rest for a minute and repeat the circuit from the beginning.

Melt Your Middle
Follow this interval-training program three times a week after your core workout. It'll fire up your metabolism and burn off the fat that's hiding your abs. Intervals are short bursts of maximum-intensity effort—you're doing it right if you can't carry on a conversation—separated by periods of easy-pace recovery. In an Australian study, women who cranked out high-intensity interval training three days a week for 15 weeks dropped significantly more weight than those who exercised for the same period of time at a lower intensity.

For this interval workout, remember to include an easy 3- to 5-minute warm up and cool down. You can run, bike, or use the cardio machine of your choice.

	Max Effort	Easy Pace	Reps
Week 1	1 minute	2 minutes	5
Week 2	1 minute	90 seconds	6
Week 3	1 minute	1 minute	8
Week 4	1 minute	1 minute	10
Week 5	75 seconds	1 minute	10
Week 6	90 seconds	1 minute	10

MOVE 1Basic Workout: Plank

Starting at the top of a pushup position, bend your elbows and lower yourself down until you can shift your weight from your hands to your forearms. Your body should form a straight line. Brace your abs (imagine someone is about to punch you in the gut) and hold for 60 seconds. If you can't make it to 60 seconds, hold for 5 to 10 seconds and rest for 5 seconds, continuing for 1 minute. Focus on form: Don't drop your hips or raise your butt.

MOVE 2Basic Workout: Side Plank

Lie on your right side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip. Brace your abs and hold for 60 seconds. If you can't make it to 60 seconds, hold for 5 to 10 seconds and rest for 5; continue for 1 minute. Be sure your hips and knees stay off the floor.

MOVE 3Basic Workout: Glute Bridge March

Lie on your back with your knees bent and your feet flat on the floor. Rest your arms on the floor, palms up, at shoulder level. Raise your hips so your body forms a straight line from your shoulders to your knees (A). Brace your abs and lift your right knee toward your chest (B). Hold for 2 counts, then lower your right foot. Repeat with the other leg. That's 1 rep. Do 2 or 3 sets of 5 to 10 reps.
 

MOVE 4Basic Workout: Lunge with Rotation

Grab a 5- to 15-pound dumbbell with both hands. Stand with your feet hip-width apart and your arms straight out (A). Take a big step forward with your left foot and, bracing your abs, twist your torso to the left as you bend your knees and lower your body until both of your legs form 90-degree angles (B). Twist back to center, push off your left foot, and stand back up. Repeat on the other leg. That's 1 rep. Do 2 or 3 sets of 10 to 15 reps. Keep your elbows straight but not locked.

MOVE 5Advanced Workout: Plank with Arm Lift

Get into the plank position (toes and forearms on the floor, body lifted). Your body should form a straight line (A). Brace your abs and carefully shift your weight to your right forearm. Extend your left arm in front of you(B) and hold for 3 to 10 seconds. Slowly bring your arm back in. Repeat with the right arm. That's 1 rep. Do 2 or 3 sets of 5 to 10 reps, resting for 1 minute between sets.
 

MOVE 6Advanced Workout: Side Plank with Rotation

In a right-side plank position (A), brace your abs and reach your left hand toward the ceiling (B). Slowly tuck your left arm under your body and twist forward until your torso is almost parallel to the floor (C). Return to the side plank. That's 1 rep. Do 2 or 3 sets of 5 to 10 reps on each side, resting for 1 minute between sets.
 

MOVE 7Advanced Workout: Hip-Thigh Raise

Lie on your back with your right knee bent and your left leg extended. Rest your arms on the floor, palms up, at shoulder level with your hips about 2 inches off the floor (A). Raise your hips to form a straight line from your shoulders to your left foot (B). Hold for 2 counts, then return to start. That's 1 rep. Do 10 to 15 reps on each side. To make it harder, cross your arms over your chest.
 

MOVE 8Advanced Workout: Reverse Lunge with Single-Arm Press

Grab a 5- to 15-pound dumbbell in your left hand and hold it up next to your left shoulder, palm facing in (A). Step backward with your left foot and lower your body until your knees are bent 90 degrees (your left knee should nearly touch the floor) while pressing the dumbbell directly over your shoulder without bending or leaning at the waist (B). Lower the weight back to the starting position as you push quickly back to standing. That's 1 rep. Do 10 to 15, then switch sides.

http://www.womenshealthmag.com/fitness/flatten-your-belly

Knee pain and other running injuries.

Running injuries can affect anyone, from experienced runners who push themselves hard to beginners whose muscles are not used to running.

Below are five of the most common running injuries. Find out how to spot the symptoms, what causes the injuries and what to do if you get one, including when to get medical help.

You’ll also find tips on how to avoid becoming injured in the first place, such as choosing the right shoes and warming up properly.

Being injured can dent your motivation, so we’ve also included tips on how to get yourself up and running again once you’ve recovered.

Whatever your injury, it’s important to listen to your body. Don’t run if you’re in pain and only start running again when you’ve recovered sufficiently.

1. Knee pain

Knee pain, also called runner’s knee, can have many causes, such as swelling under the kneecap. Andy Byrne from David Roberts Physiotherapy in Manchester says that knee pain is the most common condition he treats in runners.

What does it feel like?During your run, you may develop pain at the front of the knee, around the knee or behind the kneecap. The pain may be dull or it could be sharp and severe.

What should I do?To help knee pain at home, Andy recommends applying ice to the knee and stretching. Hold ice (try a bag of frozen peas wrapped in a damp tea towel) on the painful area for around 20 minutes a few times a day. Never put ice directly on your skin.

To stretch the area, Andy recommends lying on your side with your bad leg on top. Bend your top leg so that your foot goes back towards your bottom, then hold it there with your hand and keep both knees touching. Hold the stretch for at least 45 seconds, breathing deeply and feeling the stretch in the thigh. Repeat this around six times a day.

If the pain is severe or the knee is swollen, see your GP straight away. If your knee pain is not severe, stop running and get it checked by a GP or physiotherapist if the pain doesn’t go away after a week. They can also recommend stretches or exercises to help you recover.

Can I still run?Don’t run if you have pain in your knee. If you still feel pain after a week’s rest, see your GP or physiotherapist. How soon you can start running again will depend on the cause of your knee pain and how severe it is. Your GP or physiotherapist can advise you.

2. Achilles pain

The Achilles tendon is the tough, rubbery cord at the back of the ankle that links the muscle to the bone. Regular running can cause wear and tear to the tendon over time.

What does it feel like? 
You may have pain and swelling at the back of the ankle or heel. The pain may be minor but continuous, or it could be sudden and sharp. It may be worse first thing in the morning.

What should I do? 
To treat Achilles pain at home, Andy recommends applying ice to the area if you can feel a lump there (never put ice directly on your skin). You can also gently massage the area with your fingers.

You could also try using heel wedges in your shoes. Get advice about this from a sports or running shop.

See your GP or a physiotherapist if you have Achilles pain that doesn’t disappear after three to four weeks. If you have a sudden, sharp pain, your Achilles tendon may have torn. See your GP straight away if this is the case.

Can I still run?A sharp pain will stop you running altogether. Even if the pain is not severe, it’s a good idea to rest until the pain goes, and get it checked if it doesn’t go away.

3. Shin pain

Shin pain occurs on the front of the leg, below the knee. It’s often referred to as shin splints.

What does it feel like?Runners are often aware of a dull pain in the shin but carry on running. However, this can cause increasing damage to the area, which can lead to a sudden sharp pain that stops you running altogether.

What should I do?Pain can be relieved by applying ice to the area regularly for the first few days (never put ice directly on your skin). See your GP or a physiotherapist if the area is swollen, the pain is severe or it does not improve in two to three weeks.

Can I still run?Shin pain is likely to stop you running altogether. Take a break for two to three weeks before beginning again slowly. See the Health A-Z topic on shin splints for more information.

4. Heel pain

Pain or swelling in the heel or bottom of the foot can occur if you suddenly start doing a lot more running, if you run uphill or if your shoes aren’t supportive enough or are worn out. The medical name for heel pain is plantar fasciitis.

What does it feel like? Heel pain is often sharp and occurs when you put weight on the heel. It can feel like someone is sticking something sharp in your heel, or as if you’re walking on sharp stones.

What should I do?Andy recommends applying ice to the area. He says the best way to do this is to freeze a small bottle of water, then place it on the floor and roll it back and forth under your foot for about 20 minutes. Never place ice directly on your skin.

There are also several stretches you can do to help heel pain. See the Health A-Z section on treating heel pain for guidance on how to do them.

Stop running and see your GP straight away if there is a lot of swelling in the heel or the area under your foot. Otherwise, see your GP after a week to 10 days if the pain doesn’t go away.

Can I still run?You won’t be able to run with heel pain. If you treat the pain early enough, it will normally go away in two to three weeks, after which you should be able to start running again.

5. Muscle strains

The most common strains due to running are in the hamstring muscles (which run down the back of the thigh) or calf muscles. Strains often affect new runners, whose muscles are not used to running.

What does it feel like? 
The pain of a muscle strain is often sudden and feels as if someone has kicked you in the area of your calf or hamstring.

What should I do?Most strains can be treated at home. Stop running immediately and apply ice to the painful area for around 20 minutes a few times a day (don’t put ice directly on your skin). Keeping your leg elevated and supported with a pillow will help reduce swelling. Find out more about treating strains.

Can I still run?You won’t be able to run with a muscle strain. The time it takes for a strain to heal and for you to start running again varies from two weeks to around six months, depending on how severe the muscle strain is.

Tips for preventing injury

Wear the right shoes

It’s important to buy the correct running shoes, and it’s best to go to a running shop to get fitted. However, you don’t have to spend a lot of money.

According to Andy, expensive shoes are not necessarily better. “The most expensive shoes may just be more durable and lightweight, so are suitable for people running long distances. All running shoe brands make cheaper versions which are suitable for beginners.”

Warm up and cool down

It’s essential to warm up properly before you start running. Five to 10 minutes of brisk walking or gentle jogging before you start will warm your muscles up and help prevent injury. To cool down, carry on running at an easier pace or walk for five to 10 minutes. This will help your body recover after your run. 

Build up slowly

Don’t be tempted to increase the intensity or distance of your running too quickly. “Do a similar run at least three or four times before you increase your pace or distance,” says Andy.

The couch to 5k plan is perfect as it builds up the distance gradually. The plan is suitable for beginners and will get you running three times a week, building up to 5km in nine weeks.

Staying motivated if you have an injury

Being injured can be very frustrating. If you’re new to running, you might be tempted to give up at the first sign of injury.

Andy says that having a specific goal, such as a 5km race or charity run, will help you stay motivated through injury. “If you have something to work towards, you’ll be much more likely to get back into running once you’ve recovered.”

Running with a partner is also a great way to stay motivated. If they carry on running while you’re injured, you’ll want to get back out there once you’re better as you won’t want to let them down.

http://www.nhs.uk/Livewell/c25k/Pages/running-injuries.aspx

Chinese Spicy Noodles.

Ingredients

1 package

 (16 ounces) spaghetti, uncooked

2 tablespoons

 vegetable oil

1 medium onion, finely diced (about 1 cup )

6 cloves

 minced garlic or 3/4 teaspoon of garlic powder

2 tablespoons

 curry powder

1 tablespoon

 chili paste

2 tablespoons

 soy sauce

2 cups

 shredded cabbage (1/3 head)

1 cup

 shredded carrot

1 cup

 shredded zucchini

6 green onions, thinly sliced

2 large tomatoes, coarsely diced

1⁄4 cup

 honey

1⁄2 cup

 peanuts

lime wedges

Directions

1. Boil water in a large pot; add spaghetti and cook until tender, about 10 minutes.
2. Heat oil in a skillet over medium heat (300 degrees in an electric skillet). Add onion and sauté about 4 minutes.
3. Stir in garlic, curry powder, chili paste, and soy sauce. Mix well.
4. Stir in cabbage, carrot, and zucchini and cook, stirring, 3 to 5 minutes.
5. Stir in green onions and tomatoes; continue to cook another 2 minutes.
6. Drain pasta and mix in vegetables. Add honey and toss.
7. Top with peanuts and serve with lime wedges.
8. Refrigerate leftovers within 2 hours

Notes

• Try adding 2 tablespoons peanut butter to increase protein.
• Try whole wheat spaghetti.
• To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.
• Honey is not recommended for children under 1 year old.

https://www.foodhero.org/recipes/chinese-spicy-noodles