Best Workout Songs Ever

Some people genuinely love working out, but even they will often tell you that the time spent exercising goes by much more quickly and pleasantly with an upbeat, motivating playlist. The best workout songs ever show up time and time again on fitness magazine recommendations and fitness professionals' blogs and YouTube videos.

Workout songs get your blood pumping, your adrenaline going, and they can motivate you to start your workout, make it through a boring section of your exercise routine, or even finish that last mile, set, or just one more rep. Some of the songs are merely upbeat while others make you feel the singer's anger and power through your task with an "I'll show you!" attitude. Still others make you want to keep running simply because the song is too good to stop.

Depending on personal preference, some songs will be best for running or other means of cardio exercise while others will suit your strength training best. The common theme throughout all the songs, though, is an energetic, powerful beat. It crosses multiple genres of music, from metal to country. Some of the best workout songs seem almost as if they were made to exercise to, and speak of getting stronger as time goes on. The best workout songs make it almost impossible to sit still, slow down, or give up.

According to a study that Gold's Gym conducted, the absolute best workout song is Kanye West's 2007 hit, "Stronger." Other songs that were in the running in that same study included:

Eminem's "Lose Yourself" Black Eyed Peas "Boom Boom Pow" Guns N Roses "Welcome to the Jungle"

A few of Fitness Magazine's favorites include:

Aerosmith "Walk This Way" C + C Music Factory "Gonna Make You Sweat" Kelly Clarkson "Since You Been Gone" Beyonce "Crazy in Love" Beck "Loser"

YouTube fitness guru, Sarah Dussault recommends:

Alien Ant Farm "Smooth Criminal" Fatboy Slim "The Rockefeller Skank" Cyprus Hill "Superstar" Onyx "Slam" David Guetta with Chris Willis "Getting Over You" Nelly Furtado "Maneater"

Other workout songs that will get your blood pumping and help you finish that exhausting workout include:

The White Stripes "Seven Nation Army" Green Day "American Idiot" Black Eyed Peas "Let's Get Retarded"/"Let's Get It Started" (The former was the original and the latter was the PC version released later) Britney Spears "Stronger" Carrie Underwood "Before He Cheats" Pink "Raise Your Glass" Outkast "Hey, Ya!" Queen "Fat Bottomed Girls" Christina Aguilera "Dirty" Survivor "Eye of the Tiger" Drowning Pool "Let the Bodies Hit the Floor" Metallica "Enter Sandman" Taylor Swift "Picture to Burn" Daft Punk "Harder, Better, Faster, Stronger" Def Leppard "Pour Some Sugar on Me" AC/DC "You Shook Me All Night Long" Justin Timberlake "Sexy Back" Britney Spears "(I Got That) Boom Boom" Destiny's Child "Lose My Breath" Ram Jam "Black Betty"

Regardless of your music preferences, there are workout songs that will suit your tastes. You may even find that a song that you would normally not enjoy makes the perfect powerful selection to push you through the last few minutes of cardio. These songs can keep you going when you really just want to quit, so don't disregard one based on genre right away. Perfecting your playlist will take time, but discovering new songs and learning how they motivate you could be fun.

Exercises for Army Basic Training

Army basic training exercises will not only prepare you for military service, but they can also provide a solid foundation for someone who aims to be in top physical shape. These exercises include strength training and cardio workouts, giving you two of the basic components of a fitness plan. Another advantage of these exercises is that they require no equipment.

The elements of the Army fitness test include basic calisthenics exercises as well as running for endurance and aerobic fitness. Pushups and situps form the core exercises. These moves are good choices because they target large groups of muscles in single exercises. Running is an effective aerobic exercise which also burns significant amounts of calories.

You are graded on an Army fitness test based on the number of pushups and situps in addition to a two-mile run, all in a set period of time. The starting point for pushups in women is three pushups. For men, it is 13. The number also varies with age. The minimum number of pushups a 17 to 21 year-old woman must do after basic physical fitness training is 13. To graduate from advanced individual training (AIT), the threshold jumps to 19.

Pushups target the pectorals or pecs as well as the deltoids and triceps. Secondary muscles support the exercise, including the glutes, quads, and abs. The standard pushup is a challenging exercise. However, variations, such as the bent knee pushup or wall pushup, can make this exercise accessible no matter what your fitness level. As you gain strength, you can move on to the classic form.

Situps also have a minimum number in the exercises for basic training. A 17 to 21 year-old woman will have to be able to do at least 47 to complete basic Army physical fitness training. The AIT requirement is 53.

Like the pushup, the situp is a complete exercise for targeting the abdominal muscles. The primary muscles involved include the rectus abdominus and transverse abdominus. The oblique muscles are also engaged during the exercise.

Running provides the aerobic endurance component of basic training. Your initial test includes a one-mile run. However, to graduate, you will need to do a two-mile run with a time of at least 19:42 for a 17 to 21 year-old woman. This benchmark represents a challenging figure.

If you are new to running, you should begin slowly with a couple weeks of brisk walking before you launch into a running program. From there, you will begin interval training until you build enough strength and endurance to run continuous stretches.

This break-in period is essential in order for you to avoid overtraining. This can result in shin splints and other injuries which can sidetrack your training schedule. You should rely on your own perception of recovery to guide you. You should plan on taking at least one day off between runs to give your body time to recover.

To pass Army physical fitness training, you must score at least 150 points, with 50 points given for each training component. That means you can’t rely on your great running time to compensate for poor pushup numbers.

The purpose of physical fitness training is complete athletic performance. Even if you are not entering the military, it is an admirable fitness ambition to use this branch’s perception of total physical fitness as your personal goal.

Other types of exercises will support basic training exercises. For example, walks between running sessions will help you recover and keep you active. Other abdominal exercises, such as the plank, can offer different types of challenges for building strength.

Bear in mind that your rest periods between workouts are a necessary part of your fitness program. Each of these exercises for Army training places high demands on the body. Over time, you will build strength and improve your fitness. These three basic exercises provide a blueprint for success.

Most Effective Fat Burning Exercises

Masters in Exercise and Sports Science

When you are trying to lose weight, learning which exercises burn the most fat can help you reach your goal faster. All exercise burns calories but some types are more effective than others. Discover the most effective fat burning exercises that can help you achieve your weight loss goals.

While all forms of exercise will help you burn fat, exercises that continually target your major muscle groups while increasing your heart rate will help you burn fat more effectively. Keep in mind that when you're trying to burn fat, calories are the key to success. You can increase your calorie burn, thereby increasing your fat burn, by playing with the "FIT" principle - frequency, intensity and time. If you exercise more frequently, with greater intensity and/or for a longer period of time, you will increase your fat burning capability. Consider the following exercises:

Jogging and running are good aerobic exercises that burn calories much faster than simply walking. A light jog for an hour will burn approximately 500 calories while an hour-long run can burn between 550 to 1125 calories, depending on your speed, weight and body composition. The great thing about this type of exercise is you don't need any equipment, just well-fitting athletic shoes and comfortable clothing. According to the Mayo Clinic, an hour-long session of 5 mph jogging burns about 584 calories while a 8 mph run burns 986 calories. If you really want to burn more calories and fat, try running intervals or running up hills - by switching between high-intensity and moderate-intensity exercise throughout your routine, you will actually burn more calories and fat as your body has to work to recover from each high-intensity interval.

Biking engages the calf, thigh and gluteal muscles, while providing a great fat burn workout. Depending on the intensity, an hour-long bike ride can burn between 500 to 1125 calories. The Mayo Clinic found that even a leisurely hour-long bike ride of <10 mph can burn about 292 calories for a 160-pound person. Remember, by working harder or performing intervals, you can increase your calorie and fat burn. If you don't want to bike outdoors, most gyms offer group cycling classes that enable you to exercise under the supervision of a trained instructor who will push you to increase resistance and challenge yourself during every workout.

Fun sports activities that provide intense cardio workouts include basketball, soccer, squash, volleyball, racquetball or football. They all get the heart pumping and eliminate hundreds of calories as you run, jump, twist, reach, slide and backpedal to play the game. In one hour, basketball can burn about 700 calories, football and squash can burn as much as 800 calories, and soccer and racquetball may burn around 600. The Mayo Clinic estimates that a person of 160-pounds will burn between 500 to 584 calories during most leisurely hour-long sports games. If you choose to participate in sports to increase your fat burn, remember that the accumulated time you spend being active is extremely important - avoid counting water breaks, timeouts or team huddles toward your total exercise time.

If you like the idea of skating, try rollerblading for exercise. It provides a total body workout because of how you lead with your lower body, using your arms and abs for balance. The Mayo Clinic's exercise chart indicates that a 160-pound person can burn as much as 913 calories when rollerblading for an hour. If you're just starting out, look for smooth, flat concrete trails to get the hang of this skill. Skating does require a significant amount of balance, and you may have to work on your ankle and calf strength before you feel comfortable.

Use a rowing machine or join a rowing team to get a good workout that wipes away fat fast while strengthening the entire body. Rowing for 30 minutes can burn about 300 calories on average. The Mayo Clinic found that rowing on a machine for an hour burns 511 calories in a 160-pound person. The great thing about rowing is that you have to push backward with your legs while pulling with your core and back, essentially engaging your entire body throughout the exercise. The harder and faster you row on the machine, the more strength you will gain and the more fat you will burn.

Group exercise classes include everything from step aerobics to cardio kickboxing and Zumba. The great thing about these workouts is that an instructor will lead you through the movements while pushing you to work your hardest. If your goal is to burn fat, look for cardio classes that incorporate high-intensity full-body movements like kicking, jumping and dancing with strength training exercises. By challenging both your cardiovascular system and your muscular strength, you will ultimately burn more calories and fat as you exercise and recover. Thirty minutes of exercise can burn between 200 and 400 calories.

Your current health condition will determine your best exercise routine for optimal weight loss. Always consult your doctor before beginning a new exercise routine to make sure that you are healthy enough for the new workout. Enjoy exploring a variety of exercise options. For more information on effective fat burning exercise, Cardio for Fat Loss contains additonal ideas.

StreetStrider Elliptical Cross Trainer Interview

Dr. Dave Kraus, Inventor/President of StreetStrider

LoveToKnow welcomes Dr. Dave Kraus, the inventor of the the StreetStrider elliptical cross trainer to discuss the unique exercise machine. The StreetStrider is a mobile elliptical device that can also provide green transportation. Learn about how Dr. Kraus developed the StreetStrider and the fitness benefits of the exercise device.

Fitness expert Dr. Dave Kraus is the inventor of the StreetStrider elliptical cross trainer and president of StreetStrider International, LLC. Dr. Kraus taught science for years on the faculty of the University of Alabama at Birmingham and has been published in a number of scientific publications. His lifelong interest in fitness, science background and spending 20 years traveling 20 miles to work by bicycle led to the invention of the StreetStrider. He recognized a need for combining the benefits of both biking and elliptical workouts in one device.

Dr. Dave Kraus's personal experience with biking to work and working out on stationary elliptical machines inspired the invention of a device that provides the total body workout of biking with the more low impact benefits of elliptical trainers.

LoveToKnow (LTK): What exactly is the StreetStrider and how does it work?

Dr. Dave Kraus (Kraus): The StreetStrider is an elliptical cross trainer on wheels designed to use the excellent motion that you get with a stationary elliptical cross trainer to propel yourself down the road. The elliptical path of your feet on the StreetStrider's foot platforms drives a crank system much like a bicycle crank, providing torque to the rear hub either by a chain sprocket connection or directly via a chainless hub, depending on the model. Reciprocating arm motion of the strider poles connected to the strider skis (on which the foot platforms rest) adds an additional 30% more torque to the rear wheel. Because the arms and legs are used together for propulsion, steering is achieved by a lean-to-steer mechanism - leaning the vehicle to one side causes the wheels to be steered in that direction. In this way, the upper and lower body muscles are used for propulsion and the core body muscles are used to steer the vehicle, providing an excellent cardiovascular, low impact, total body workout.

Woman riding a StreetStrider

LTK: How does the StreetStrider differ from riding a bike or using an elliptical machine as a workout?

Kraus: The StreetStrider provides a natural, weight-bearing, jogging-like exercise that is ideally suited for humans, as we are designed for jogging. In fact, StreetStriding is even better than jogging because it is low impact and full body, providing exceptional cardiovascular benefits. The ability to carve while steering the StreetStrider gives the exhilarating sensation of skiing downhill, so the fun factor is substantial, providing motivation to maintain StreetStriding as part of a daily regimen.

A bicycle, although an efficient means of human-powered locomotion, is propelled almost exclusively by the legs, so it does not offer the same full body workout as the StreetStrider. The cyclist's posture, although providing minimal air resistance, is anatomically quite stressful due to pressure on the soft tissues of the groin and the ulnar nerves of the wrist, as well as sharp unnatural angles of the vertebral lumbar and cervical regions. In addition, cycling is not weight bearing, while the StreetStrider is.

Stationary elliptical cross trainers, while providing jogging-like exercise suitable for the human anatomy, are designed with a large inertial fly wheel for smooth, constant motion. Once this fly wheel is rotating, it requires less effort to maintain the rotational momentum of the fly wheel mass, allowing the indoor elliptical rider to reduce upper body work. Core muscles are not used for steering or stability, as they are with the StreetStrider. In addition, there is no adventure or fun associated with a stationary device.

LTK: What inspired you to invent the StreetStrider?

Kraus: As a professor at the University of Alabama at Birmingham, I rode my bicycle to work almost 20 miles a day for nearly 20 years, mainly because I liked the physiological efficiency of bicycling and the low carbon footprint. But our bodies are not designed for the cycling posture, with the uncomfortable bike seat, hunched over back, and bent wrists and neck. During the rainy months when I worked out in the gym, I discovered the elliptical cross trainer when it came on the scene about 10-12 years ago. These were the most popular pieces of equipment in the gym, and they gave the best overall exercise, very much like cross country skiing. But I didn't want to be stuck in the gym. So I decided to make a few tests for balance and torque development, and came up with the idea of the StreetStrider, which was called the Elliptical Traveler in my original patent application. With the help of my patent lawyer, I submitted the application in 2005 and we got the patent in 2010.

Biggest Loser show contestant Sherry Johnston riding a StreetStrider

LTK: What is the story behind the StreetStrider ETX 8r and its connection with the hit TV show, The Biggest Loser?

Kraus: As we were developing the StreetStrider, we realized we had a device that provided an effective and healthful exercise with low anatomical stress yet a high calorie burn rate. Because of our desire to help reduce the obesity epidemic, we approached the producers of The Biggest Loser (BL) show and engaged in discussions with them, as well as the contestants, about trying some of our first prototypes. They were immediately attracted to the concept and requested that we work together to develop a StreetStrider model that could support the contestants' weights. We worked with the BL show for approximately 4 seasons to assure that the design could sustain the contestants' weight during vigorous workouts. As a result of our combined efforts, the current StreetStrider ETX 8r model satisfies the development goals: it gives individuals up to 400 pounds a safe, extremely beneficial exercise to help them achieve their weight loss goals while having fun, which is most important.

LTK: How can people use StreetStriders for green transportation?

Kraus: According to the Sierra Club, nearly half of all car trips in the United States are three miles or less; more than a quarter are less than a mile. To reduce carbon footprint, these trips could easily be made with the StreetStrider. Aside from a helmet, no special clothing is necessary to ride a StreetStrider, and it is fairly easy to achieve 10 mph on level ground. When StreetStriding, you are upright and elevated, with excellent visibility of your surroundings, plus everyone can easily see you. By outfitting the StreetStrider with baskets or a cart, you can carry groceries, laptops or even kids, so the StreetStrider is perfect for green transportation.

LTK: What advice do you have for a beginning exerciser who wants to use the StreetStrider to get in shape?

Kraus: When beginning exercisers want to use the StreetStrider to get in shape, we first ask them if they are able to use a stationary elliptical machine - this will indicate if their range of joint motion is adequate. If so, we show them the how-to-ride basics. Many people learn how to ride the StreetStrider in less than 5 minutes, and even customers who do not ride bicycles and are not regular exercisers often become comfortable with StreetStriding in a matter of 15-20 minutes. Then we advise the customers to start out with short strides, including practicing in open, level parking lots. After becoming familiar with their StreetStriders, many customers are amazed at how fast their performance and endurance levels increase.

LTK: Can people of all fitness levels use the StreetStrider?

Kraus: People of all fitness levels have found that the StreetStrider provides excellent exercise, notably even the best exercise some of them have ever tried. It's been successfully used by all kinds of people, from overweight individuals trying to avoid bariatric surgery to world class athletes looking for alternative performance conditioning. The StreetStrider has also been used by people of all ages, including even nonagenarians, who want to maintain a healthy, fit lifestyle.

To learn more about the StreetStrider, visit the official website. Customers can purchase the cross trainer at the site or find dealers that sell the device at locations throughout the USA and internationally through the site's "Find a Dealer" locator map feature. People can also demo the StreetStrider with sales affiliates at the StreetStrider LA Fitness and Demo Center in Venice Beach, California - 310-491-7975. The company also offers StreetStriders for sale at the operational headquarters in Fresno, California - 559-892-1943.

Thank you Dr. Kraus for the interview and introducing the StreetStrider.

Which Muscles Does Bicycling Strengthen?

Masters in Exercise and Sports Science

Bicycling provides an effective form of cardiovascular and muscular endurance exercise that targets a number of muscles in your body. While you might reasonably expect to work your lower body while bicycling, you may be surprised to realize you can also get an effective upper body workout.

Which muscles does bicycling strengthen? Cycling can strengthen muscles in the legs, upper body and core.

There are four major groups of muscles in your legs that work together to perform the basic cycling motion. These include:

Gastrocnemius - The visible calf muscleSoleus - The underlying muscle of the calfHamstrings - A series of muscles that run along the back of the thighQuadriceps - A series of muscles that run along the front of the thigh

In addition to the muscles of the legs, the gluteus muscles of your butt play an important role in cycling. The basic movement goes something like this:

As you press your leg downward against the pedal, your quads activate to extend your knee and your hamstrings to help you perform this movement with control.When your leg is almost fully extended, your hamstrings and glutes will engage as you finish the knee extension and begin flexing your knee and pulling your leg upward.During this transition between the upward and downward movements, you engage your calves as you press the ball of your foot against the pedal and raise your heel.You will also engage your quads, particularly the muscles attaching to your hip flexors, as you pull your thigh upward toward your hip.

As you perform the entire cycling motion, your legs will "feel the burn" as you alternate between different target muscle groups.

Cycling isn't just a lower-body exercise. If you're cycling outside or you're participating in a group cycling class, you'll have to engage your upper body and core as you traverse different types of terrain. For instance, if you're riding a bike outside and you're riding down a bumpy hill, you may find your upper body and core engaging as you push and pull against the handlebars to help you maintain your balance. Similarly, if you're exercising in a group cycling class and you're instructed to increase the resistance, stand up and ride up a "hill," you'll need to pull against the handlebars to generate more power to continue the exercise.

When cycling, form is important, and keeping your back and core tight will help you prevent injury. Many new cyclists are tempted to slouch or rest their upper body weight against the handlebars, but this prevents you from getting the best workout possible. You'll strengthen your lower back and abs by keeping your back and torso straight while maintaining a 30 to 40 degree angle between your back and the bike's seat.

Whether you're exercising indoors or outdoors, you can do a number of things to maximize your workout. First, make sure you're working at a moderately difficult to very difficult resistance level. If the resistance of the pedaling motion allows your legs to fly around in an uncontrolled or semi-uncontrolled fashion, you're not pushing against enough resistance. If you're cycling outdoors, try to incorporate hills or periods of sprinting into your workout - these more difficult bursts of exercise will help strengthen your legs while also improving your cardiovascular capacity. Similarly, if you're working out on a stationary bike, choose a program or a routine that forces you to work harder for short periods of time with intermittent rest.

New Weight Watchers Program Points Plus

Weight Watchers has always stressed the importance of healthy food choices in their weight loss programs, and their new Weight Watchers Points Plus program continues to emphasize this point. In addition, the revamping of their original weight loss program takes into account the fact that not all calories are created equal and thus the idea of "counting points" was reexamined and a new program created.

The new Weight Watchers Points Plus program offers quite a few changes from the original version. The new program emphasizes the need to look not just at caloric intake but also at the quality of foods you choose for the program. While you will still count points, the point system has changed with points for many foods, especially those that are processed or contain sugars, being much higher in value and points for other foods, like fruits and vegetables, containing few or even zero points.

The Points Plus program encourages participants to choose foods rich in fiber and protein and limit those foods that contain empty calories. No longer are 100 calorie snack packs and a 100 calorie apple treated as equal. Foods which are high in fat and simple carbohydrates are assigned more points, while fiber-rich foods are assigned fewer or zero points. To participate in the program, dieters do the following:

Fill out a form listing age, gender, height, and current weight. Receive assigned Points Plus daily and weekly allotment based on the above information. Eat at least 1200 calories daily. Calculate points based on the new system, which typically allows more daily and weekly point values. Calculate points based on how hard the body works to process certain foods, such as protein and fiber as opposed to fats and carbohydrates. Participate online, in person, or as a combination of the two.

The most important part of the Points Plus program is choosing the right foods. While the old program gave point values to fruits and vegetables, the new program allows dieters unlimited quantities of fresh fruits and non-starchy vegetables. The program takes into account the 2010 USDA Dietary Guidelines and stresses the importance of eating three well-balanced meals as well as healthy snacks. The program also encourages participants to fill up on "power foods" which include the following:

Whole grains Lean meats, such as chicken, turkey, and fish Fresh fruits Non-starchy vegetables, such as asparagus, bamboo shoots, green beans, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, cucumber, eggplant, collard greens, leeks, mushrooms, okra, onions, peppers, radishes, spinach, sugar snap peas, squash, tomato, turnips, zucchini Low-fat dairy

If you've participated in the original Weight Watchers program, you'll see several differences between it and the new Points Plus Plan.

The old plan focused more on caloric intake. The new plan focuses on filling up on healthy foods. The old plan allotted points based more on calories rather than on the type of food. The new plan focuses on whether foods contain protein and fiber as opposed to foods which are high in sugars and carbohydrates. The old plan allotted points to fresh fruits, such as 1 point for a small banana or apple. The new plan allots a point value of 0 to fresh fruits.

While many dieters found success with the original Weight Watchers plan, the new plan takes into account the importance of choosing healthy foods. As you embark on this new diet program, however, it's important to keep a few points in mind if you are going to find success.

Throw away all your old point value information, and base your food choices only on the Points Plus plan. Don't try to combine the two plans because the point values have changed for most of the foods, and many foods have higher point values. Although fresh fruits have a zero point value, don't think you can stuff yourself with fruit. Eat until you are satisfied.

Finally, use your points wisely, and choose those power foods that will provide your body with plenty of protein and fiber. The Weight Watchers Points Plus Program will change the way you look at food and provide a safe and healthy way to take off that excess weight.

Negative Attitudes Can Influence Weight

Author and personal trainer, Lori Wengle

They say attitude is everything and when it comes to achieving and maintaining a healthy weight, this certainly holds true. Lori Wengle, personal trainer and author of the book The Fat Princess No More, discovered how negative attitudes can influence weight. See what changes she made in her attitude to get to her ideal weight and find out what she recommends for you.

LoveToKnow (LTK): You have said that for you, physical change didn't happen until you made a mental change. What does this mean?

Lori Wengle (LW): After years of being overweight or obese, I realized I was going about things so wrong. I wanted to lose weight for years and years and yo-yo dieted year after year. The mental change that came about is I did not need to diet anymore. I needed to eat healthy, exercise and not obsess about the scale. Nothing was going to be perfect overnight; I had to give myself time to lose weight, weight train and be kinder to myself. If I had a bad day and ate something not too healthy, I had to forgive myself and move forward. The old Lori would have wrecked the whole day with my food choices, thinking since I screwed up one meal, why not make the whole day a massive binge day! The new Lori was kinder to herself and realized it was one mistake, get back on the wagon and just do it.

Another mental change was with exercise! I always knew I needed to exercise, and did so many times. I remember doing all kinds of infomercial workouts, the latest trend, etc. But after some time, I began to not see results and would quit. Eventually, I began to be my own advocate and researched working out and exercise trends. The mental change I had to make is to realize, I had to consistently work out three to four days a week, regardless of anything else. If I wanted to see change in my body, I had to change my thoughts about exercise and I made a daily list of how I felt after working out (which was always wonderful).

Exercise made me feel great, look better, feel stronger, gave me confidence and yet every day I struggled to get to the gym, until one day I realized I needed to do this for ME, so I could finally feel great and look better. I deserved this, my body deserved it and I needed it, like a prescription drug for an illness. Everything changed at that time and I can proudly say, I have been consistent at exercise and healthy eating since 2003! Why? Because I deserve to feel good about myself, happy with body and happy with life, finally!

LTK: What are some common mental obstacles and attitudes people face when trying to lose weight?

LW: The most common mental or attitude obstacles people face is that they do not have enough time to carve out an hour or two a day to eat healthy and exercise. It is stressful to wonder, especially in today's busy schedules, how to find the time for yourself. We do everything for our families, friends, kids, but it is hard for us to make time for ourselves.

Understand that we all need to make time for ourselves to live a long and healthy life!

Another obstacle that many of us use is self defeat! After years of being overweight, sometimes we believe deep down inside that we will never succeed. This obstacle consumed me for decades. It was not until I made realistic goals, and achieved those goals, that I finally lost the weight once and for all! I began with a goal of achieving 195 lbs (down from 242). That was a big goal, but I was kind to myself and set a goal of one pound a week, not getting too crazy with major changes. I made better choices for food and spent more time playing with my then young daughter (almost 20 now).

Then when I achieved that goal, I made another goal of hitting 180, my all time skinniest weight ever! After that I made much smaller goals because I was not sure if I could get any smaller. The next goal was 172, then 167, then 162, then 157 and so on. By making these small goals, I had many successes which led me to go all the way and surpass any of my expectations!

LTK: How do negative attitudes affect our food choices?

LW: When my attitudes are negative in general, I eat poorly. It happens still today to me a few times a year. If I feel like a failure because I missed a workout or ate something I shouldn't have, I immediately stop that type of thinking and give myself a break. I KNOW that if I obsess about it, I will spend the day binging, which is self defeating. I now know that I have to get over it quickly and get back on track.

I use music or a good workout to get my mind off myself defeating, negative attitude and begin living my life again. It did take years to get here, but everyone can change their attitude and forgive themselves. It takes practice but feels so good when you don't obsess about every little mistake.

LTK: How can negative attitudes be changed?

LW: To change these attitudes it takes a lot of perseverance! I feel many of these obstacles have a lot to do with feelings of guilt about spending time on ourselves. Somehow we have to understand, the better we feel, the better we can take care of everyone in our lives.

I spent lots of time writing a food/mood journal and exercise journal and would always put down comments that would help me defeat some of my common attitude adjustments I needed. I would write [things like], "You deserve to be happy with your body."

LTK: What common food misconceptions sabotage weight loss and how can those be corrected?

LW: The biggest issue that I have and my clients have is serving size rather than food misconception. We really do know what we should eat or should not eat. The biggest issue is what a serving size is!

After I grocery shop for the week, I split everything up into serving sizes immediately. When I cook for my week, I again put all my food in serving size baggies so that I can grab and go. I can visualize, after much research, what a serving size of chicken looks like or a serving of fruit.

LTK: What other tips can you share about having the right attitude for weight loss?

LW: Weight loss is a journey, kind of like beginning your first day at college. Both can overwhelm you. When you begin college, if you don't take your courses one quarter or semester at a time, you would be overwhelmed. Well the same holds true for weight loss. Set realistic goals that are attainable for YOUR body. Make sure you have successes and praise yourself often for your good attitudes, weight loss, and exercise plan. If you change your mindset to say, "I need to eat healthy and exercise often, period," then you will not think of it as the D word (diet); you will think of it more as a learning journey. It's all about you. Better health, better body image and a happy you.

Remember, Extreme Weight Loss is one to two pounds per week! Extreme Weight Loss is attainable and sustainable weight loss!

LTK: Anything else you'd like to share?

LW: Be kind to yourself, forgive yourself and understand you deserve to feel good! If you are on a diet and the diet dictates you can never eat certain food, find a different diet.

If I had to go through life thinking I could never eat a piece or two of pizza, I am not sure if I could continue on. Everything I eat is in a serving size, so nothing is out of the question for me as a treat from time to time. And I use a pay forward program for those times that I want a yummy treat. If I know I will be at a wedding or other event where food may tempt me, I do extra cardio or workouts that week to burn the extra calories BEFORE I go to the event. That way if there is something I really want, I don't have to feel guilty about eating something considered bad for me. I already paid it forward!

To learn more about Lori and her methods for getting fit, visit her website ChangeYourWorldFitness.com. There you can find out about her Personal Trainer in a Box program as well as her book, The Fat Princess No More.

LoveToKnow would like to thank Lori Wengle for taking the time for this interview.

Best Time to Eat Carbs on a Low-Carb Diet

Low carb diets are diets that limit the amount of carbohydrates you eat each day. Carbs are found in many different types of foods, including fruits, vegetables, breads, potatoes and sweets. Some people interpret carbs to be bad for your health, but carbohydrates are important. The Centers for Disease Control and Prevention recommends you get 45 to 65 percent of your daily calories from carbohydrates. Diets considered low-carb require fewer carbohydrates than this, and some diets may even be regarded as severely low carb or no-carb.

When you eat foods that contain carbohydrates, they are broken down in the digestive system for the body to use as glucose. Glucose is essential for cells to gain energy, and they are able to access the glucose when the body secretes insulin. Most foods have what is known as a glycemic index, which is a measure of how fast a food is digested and changed into glucose. Foods that have a high glycemic index are broken down quickly, the glucose rushes into the bloodstream, and the body may have to secrete more insulin to manage the spike in blood sugar. After digestion of foods with a high glycemic index, you may feel hungry more quickly. For this reason, many carbohydrates with a high glycemic index are considered to be "bad" carbs. Some examples of these foods may include:

Potatoes Soda and fruit juice Candy White rice and pasta

Foods with a low glycemic index are those that take more time to digest. These foods do not cause a great spike in blood sugar or insulin levels. Additionally, because they take more time to digest, you often feel full longer after eating them. These carbohydrates are often called the "good" carbs because they help to keep insulin levels stable. Some types of foods considered to be "good" carbs are:

Fruits and vegetables with high fiber Brown rice Whole-grain bread or pasta Beans and legumes Bran cereals

Low-carb diets work for losing weight, which is why many people often choose these diets when they want to take off pounds quickly. Some foods that have carbohydrates, particularly those that are processed or have excess sugar, may be higher in calories. If you decide to limit these types of foods, you will most likely reduce your calorie intake, which leads to weight loss. When you choose carbs that have a lower glycemic index and help you to feel full longer, you can also lose weight because you may not feel hungry. Adding carbs that have fiber may help to control hunger, and you may also eat less. If you are on a low-carb diet for weight loss, the best time to eat carbs are when you want to go for longer periods without feeling hungry. Depending on your schedule, this may be whenever you find yourself fighting hunger or cravings. Try adding a snack of peanuts or pistachios, which are high in fiber but have a low glycemic index. If you find yourself more hungry in the evening, consider beans or legumes for dinner, both of which add fiber and take awhile to digest.

Sticking with low carb intake or those slower to digest can help regulate insulin levels, which may help with fat-burning. When the body continuously burns extra glucose from carbohydrates to maintain energy levels, fat stores may remain, contributing to extra body weight. With fewer carbohydrates, the body uses less insulin to move glucose into the cells and instead burns fat for energy.

Eating fewer carbs can help you to manage your energy levels. Continuously eating carbs with a high glycemic index may give you quick energy because of the sharp rise in blood sugar. Once the glucose is depleted, you may feel tired and out of energy again. You may need to keep eating more food to feel as if you have energy to keep going. If you want quick energy, choosing carbs with a high glycemic index may give you a short burst of energy to get through your activities when you need it. Some carbs provide a slow, steady stream of glucose into the bloodstream, resulting in stable blood sugars and steady energy levels. The best time to eat carbs if you are on a low-carb diet is when you need more energy during the day. Try to choose carbs that have a low glycemic index, which can support your energy levels for longer periods of time. For breakfast, consider whole-grain cereals, such as oatmeal or Cream of Wheat. If you are getting ready to exercise and need some quick energy, add some carbs with a medium level glycemic index, such as brown rice, apricots or popcorn.

Low-carb diets may help you to lose weight, but depending on the diet, you may be taking in excess protein or animal fat. If you are considering a low-carbohydrate diet, carefully choose the carbs you allow yourself to eat and consider the glycemic index. For example, you may consider substituting brown rice instead of potatoes or choosing fruit over foods with refined carbohydrates. If you want to lose weight and keep it off permanently, choose an eating method you can stick with for the long run. Eliminating carbs or eating very little amounts may work to lose weight, but this type of eating method is typically not something many people can keep up long-term.

You can still enjoy the advantages of a low-carb diet if the carbs you are eating are those that will provide you with nutrients and that will give you energy. You will benefit from the vitamins and fiber you get from these foods and you will eat fewer calories than those found in processed foods and refined carbohydrates. Even when following a low-carb diet, you can still gain many benefits that carbs have to offer if you make the right choices.

Prescriptive Stretching Interview

A regular stretching routine is an easy way to prevent injuries, eliminate pain, and improve balance and flexibility. However, it is essential to understand how to stretch properly. In the book Prescriptive Stretching, author Kristian Berg outlines the fundamentals of proper stretching and explains how to use stretching to ease pain and minimize injuries.

Kristian Berg lives in Svartsjo, Sweden. He maintains a clinic in Stockholm where he practices as a doctor of naprapathy, helping to ease the pain of his patients though the manipulation and stretching of connective tissues.

Recently, LoveToKnow was able to speak with Kristian Berg about the benefits of stretching.

LoveToKnow (LTK): Why is stretching important?

Kristian Berg (KB): Our natural range of movement has decreased because we are less active and sit for longer hours. Stretching could be one way to increase our range of movement and reduce different kinds of pain.

Depending on your goal, stretching can help you perform certain movements that you haven't been able to do before because it increases your flexibility. But it can also help reduce/remove pain that is caused from inactivity.

LTK: Is stretching just for athletes or people who are very active?

KB: No absolutely not, stretching is for everybody! Inactivity will cause a reduced range of movement which is directly linked to different kinds of pain. Sometimes stretching is even more important if you are inactive.

LTK: How can stretching prevent injuries?

KB: Stretching will help to elongate tight muscles. A tight muscle will affect the way we move and our posture which in itself could cause an injury. But it will also affect how we perform an exercise; a tight muscle will change our range of movement which will strain the joint capsules and put pressure on other muscles.

Some research shows that regular stretching performed in a correct way during at least one year will decrease the risk of injury amongst soccer players.

LTK: If someone is in pain, should they avoid stretching?

KB: It all depends on what kind of pain. If you have a fracture, acute torn ligament/muscle or a dislocated joint, stretching should be avoided.

If the pain is caused by other factors, stretching could definitively help as long as it is performed in a correct way. It is also important to remember that the stretch can be felt in other areas than where the pain is.

LTK: What is the best way to stretch?

KB: You should follow these four rules:

Stretch slowly The stretch should be pain free (good pain, not negative pain) Stretch the right muscle Do not affect the joint capsule or other muscles

You don't have to warm up, however, it all depends on which activity you are about to perform. If you are very stiff/stale it will probably feel much better to stretch when you are warm than cold.

If you are about to do a training session with very explosive movements, stretching has shown a negative effect. But if it comes to warming up before a normal training session or a long run it has the opposite effect.

LTK: Are all stretching exercises the same?

KB: There are different ways to stretch, for example, a hamstring muscle. In the end it is the stretch that takes the origin as far away from the insertion as possible without affecting other muscles or joints that will be the most effective stretch.

Further, there are also different techniques that can be used. PNF stretching is one of the most effective techniques when it comes to increasing the range of motion. The technique is simple, safe and has three phases:

Stretch the muscle for 10 seconds Contract the muscle for five seconds (which will facilitate muscular inhibition) - this is a very important phase! Relax the muscle for five seconds, then try to stretch even further

LTK: Can people rely on stretching exercises for a total fitness routine?

KB: No, but it will help. Stretch exercises will not improve your cardiovascular or muscular fitness (strength). A good fitness routine should entail stretching and some training each day which involves both the heart and the muscles.

LTK: Anything else you'd like to share on the benefits of stretching?

KB: The most important thing is to not "just stretch." To "just stretch" with a bad technique or done haphazardly will not help in the same way as a properly performed stretch that is done on a regular basis. To get the most out of stretching it should be done properly and on a regular basis, i.e. up to 10 times each day depending on the pain and intensity.

If you'd like to learn more about the proper way to stretch, check out Prescriptive Stretching by Kristian Berg.

LoveToKnow would like to thank Kristian Berg for this interview.

Celebrity Dieting Tips

The idea that "celebrities are just normal people" doesn't seem to hold up in view of the svelte figures that appear on the red carpet. If you have ever wondered how these public icons remain slim and well-preserved over the course of a lifetime, you may be in for a few radical surprises. Celebrities are public figures, and it is their job to look appealing and fit at all times. While the end result may look the same, diet tips and secrets of the rich and famous may range from healthy lifestyle choices to some extremely unhealthy decisions.

When it comes to maintaining a trim figure, diet is at least half the focus. The trouble with mirroring celebrity weight loss methods, however, is that not all celebrities employ the same regimens. Celebrities lose weight and maintain muscle tone through a variety of means, some of which are actually dangerous. Whereas some A-list celebs employ a personal chef, a restricted diet, and a personal trainer to keep up their glamorous appearance, others may look to prescription medication, dangerous drugs, and even end up with eating disorders.

It can be daunting for the average housewife and mother to see a celebrity give birth and then, two months later, appear primed and ready for a bikini shoot. ABCNews.com brings the issue to light, stating celebs often have a lot of help, even that of the surgical variety. There are so many tricks and tools available to celebrity budgets that simply aren't feasible for the typical American. In fact, the diet tips and secrets of many celebrities simply aren't much of a secret.

A svelt Gwyneth Paltrow on the red carpet.

Gwyneth Paltrow: Gwyneth Paltrow appeared onOprah in 2008 claiming that she "just cannot diet." Instead, her post-pregnancy figure is attributed to a rigorous training program. For some celebrities, a restricted diet plan can be traded for intense physical workouts under the supervision of an experienced trainer. According to People, after many years as a devout macrobiotic, Paltrow now espouses a more fun and balanced nutritional program that features much fewer restrictions.

Miranda Kerr: In interviews, Victoria's Secret Angel Miranda Kerr attributed her sleek physique to a love of organic foods, particularly green vegetables. However, in 2011, Kerr claimed her postpartum weight loss was supported by a special blood-type diet that minimized meat consumption and also by a consistent regimen of coconut oil.

Drew Barrymore:Good Housekeeping keeps tabs on the dietary habits of many current stars. Drew Barrymore recommends enjoying favorite foods, and simply eating less of them, whereas Jessica Alba extols a more structured regimen of produce, lean sources of protein, and the avoidance of sugar and carbohydrates.

It is important to note that the healthy balanced diet of a celebrity is frequently a far departure from the standard American's eating program. Celebrities have the funds to purchase organic foods and upscale brands that allow for no additives and preservatives. They often consume diets that are high in fresh produce and low in processed foods and unnecessary carbohydrates. The secrets of many stars are actually very popular and well-recognized dietary principles: eat healthy enzyme rich foods as close to their natural form as possible.

CelebrityDiets.org is a fun website to visit when you desire a more detailed look into your favorite celebrity's eating habits. Though the dietary practices vary from star to star, one principle remains fairly concrete: the slender fit stars are not exactly eating "whatever they want." Most celebrities have to work to achieve their supernatural frames, and the celebrities that don't will often become to victims of tabloid articles.

The pressures of Hollywood can be severe. Some stars, whose so-called diet tips are touted as Pilates and a vegetarian diet, have much darker secrets to hide. Hollywood is a breeding ground for eating disorders and dangerous fad diets. People magazine has spotlighted the "Red Carpet Cleanses" of many A-list stars. These liquid diets are often used to slim down and detox a celebrity before she steps into the limelight, but such programs are not recommended for long term usage. Unfortunately, weight loss can be every bit as addictive to Hollywood icons as being in front of the camera. Some celebrities will employ laxatives or severe willpower leading to starvation in order to stave off pounds. Diet pills and other dangerous drugs are amongst other methods used to keep celebs camera ready.

An article in Daily Mail encloses the testimonies of celebrity trainers regarding the unhealthful and fanatical measures that some celebrities will take in order to maintain a chiseled look. While Renee Zellwegger reportedly only ate boiled eggs on set during the filming of Cold Mountain, her protein rich program may actually be one of the more innocuous regimens.

Not all celebrity diet tips are secrets. Moreover, some secrets should remain secret. Severely restricting your diet or "Master Cleansing" yourself down a dress size may affect your metabolism negatively in the long run. Unhealthy dietary and lifestyle practices will take their toll on both your appearance and general wellness. Whereas many celebrities can afford the costly surgical and dermatological practices that keep their skin tight and glowing, the typical American will suffer greatly from crash diets and harmful chemicals. Instead, focus on keeping your weight loss healthy. Connect with a nutritionist or a dietician to ensure that you are eating adequate levels of nutrients to support metabolic processes. If it is within your budget, follow the celebrity principle of hiring a trainer that can tailor-make a workout regimen to fit your body's needs.

Supreme 90 Day Interview

LoveToKnow welcomes fitness experts Michele Collier and John Dull, creators of the Supreme 90 Day System. This workout program offers a home-based, total body workout to people of all fitness levels. Collier and Dull discuss the benefits of the fitness system and how to get the most out of the program. In addition, you'll find a helpful review of the program after the interview.

Supreme 90 Day System is a fitness program that uses high-intensity interval training to provide a combination of strength training, cardio and core exercises. The program can help people build strength, sculpt their bodies and lose weight. Both beginners and experienced exercisers can get benefits from the workouts. The program's use of interval training helps people see continuous results instead of hitting the plateau common in many exercise routines as the body adapts to workouts.

Personal trainers Michele Collier and John Dull used their combined experience of 20 years of fitness training to create the Supreme 90 program. They designed the exercise program in a 10-DVD set of workouts featuring personal trainer Tom Holland, M.S., that guide people through detailed exercise demonstrations and instructions. The program provides exercises that allow people to work out a different part of the body for 35 to 45 minutes daily in progressive intensity over a 90 day period. The set includes a success chart and free online support for extra guidance and motivation. The system also encourages healthy eating and includes a Nutrition Guide for meal planning written by Tosca Reno, the New York Times bestselling author of The Eat Clean Diet book series.

Clap pushup demonstration by Michele Collier and Tom Holland

Personal trainers Michele Collier and John Dull created the Supreme 90 program to make exercise more accessible to everyone. Collier and Dull tell LTK that Supreme 90 is clinically proven to deliver results. It is a body transformation program to decrease body fat and increase lean body mass.

LTK: According to your website, the program uses muscle confusion to accelerate results. What is muscle confusion and how does the program use it?

CD: Simply put, muscle confusion is varying your workout program by changing the types of workouts you do every day. With Supreme 90, you will do resistance training, cardio based workouts and core conditioning.

LTK: The system offers a nutrition plan by bestselling author Tosca Reno. Please explain the benefits of the nutrition plan for fitness goals and what type of diet you recommend for program participants.

CD: We recommend this nutrition plan because it incorporates small frequent meals throughout the day that consist of a combination of protein and carbohydrates. This combination helps to keep your energy levels up and aids in your body's recovery.

LTK: Do you need any special exercise equipment other than hand weights and a stability ball to successfully complete the program?

CD: Absolutely not. That's what makes this program so great. You don't need any special or expensive exercise equipment to complete it.

LTK: What advice do you have for new Supreme 90 participants?

CD: We would advise all new participants to take a before picture and body measurements so they will be able to track their results.

Michele Collier demonstrating dumbbell swing-throughs

LTK: Will the program also help individuals who are significantly overweight improve their fitness?

CD: Yes. This program is designed for everyone. You just need to stick with it and the changes will occur.

LTK: What does the program offer experienced exercise enthusiasts?

CD: New and exciting workouts that will challenge even the most experienced exercise enthusiast. It utilizes the most current protocols to increase lean body mass and decrease body fat.

LTK: The program has a dedicated members-only website. What kind of benefits does this membership offer? Do you have to pay a fee to become a member?

CD: There are no fees required to become a member. Anyone who buys Supreme 90 can log on. The website offers a place to communicate with other Supreme 90 participants. It also includes nutrition and fitness tips as well as special offers.

Dumbbell press exercise demonstration

LoveToKnow received a free review copy of the Supreme 90 Day System. This program offers a lot of guidance to the consumer, in the form of the following:

A nutrition guide: The nutrition guide by fitness expert Tosca Reno provides a shopping list and meal plans that are accessible to most people. The meal plan is not rigid and allows some substitutions. You can eat healthy carbs, such as whole wheat bread. The foods are basic and easy to find in grocery stores. The menus are easy to prepare. The success chart: The success chart guide provides daily goals for workouts so that you know which exercises to do. The workout DVDs: The instructions are clear and easy to understand. Free online support: Everyone who purchases the program gets access to the free online support on the official website. This can help answer any questions you have or keep you motivated by talking with others on the program.

The workouts are challenging, and beginners to exercise will find that they will need to ease into the program. Since this program is aggressive, it is easy to overtrain if you are not careful. You just have to do the best you can at your fitness level without overtraining. It is really important to not overextend yourself in a workout before you are ready because you risk injury. The good news is the exercise system does not require you to keep up to get anything out of it. The idea is that you will progressively get stronger and increase endurance for the workouts. A beginner who is easing into the workouts can still get an effective workout with these exercises.

The instructions for each exercise are easy to understand and demonstrated in a way that beginners can copy. The set-up of each workout is motivating and professional to create the feel of working with a personal trainer or taking an exercise class.

The program's exercise schedule also makes things interesting because the focus changes daily. This is good for people who are easily bored with workouts. However, if you don't like scheduled workout routines that are pre-set, you may not like such a rigid exercise schedule for 90 days.

Rest days are included in the 90 day workout schedule, which is important for a healthy exercise plan, especially one as rigorous as this one.

The Supreme 90 program is designed to combine exercise with a balanced, healthy diet. The reviewer found that this diet plan that recommends six daily meals is a good one to provide energy for the workouts. It is also a diet that can allow for weight loss and makes the urge to snack less likely. A person does not have to follow this particular diet to still see results from the workouts, but it does help.

Can anyone get the dramatic results advertized by the manufacturer? If a person follows the 90 day exercise plan, he will see some improvement in his body because he is getting a significant amount of regular cardio and strength training. The results each person sees are individual and depend upon his original weight and fitness level at the start of the program. However, no one should expect to be transformed into a bodybuilder or fitness model in a mere 90 days. The beautifully sculpted bodies of the fitness models in the workout DVDS and on the package cover took more than 90 days and this package of workouts to form.

You can learn more about the Supreme 90 Day System by visiting the official website. The DVD set is for sale at the site as well as at the official As Seen On TV website. Customers can also find the exercise program in superstores, like Best Buy, in many locations.

Feelings Associated with Dieting

Dieting often brings a variety of emotions; the very act of dieting itself is often different from our normal eating patterns, which can be stressful. Dieting forces you to consider what you eat and how much. You may have conflicting feelings about keeping up with whichever weight loss system you choose, whether it is by counting calories or cutting out sweets. Your feelings associated with dieting can affect your success.

Many people struggle with negative feelings about dieting. Starting on a diet means changing your eating habits, which can be uncomfortable.?People often look to food as a source of comfort, and removing that supply can lead to unpleasant feelings. You may feel:

Angry and deprived that you can no longer eat your favorite dessertsGuilty if you give in and indulge by going out to eat or having a second helpingFrustrated that regardless of what you do, the diet doesn’t seem to be working

You may feel discouraged when trying to diet and you find the results are not appearing as quickly as you would like. For instance, if you want to lose weight and you follow a low-fat eating plan without seeing results the first week; you may feel like giving up. Additionally, attending parties or going to lunch and watching others eat what they want may make you feel deprived, which may lead to binge eating.?You may feel as if you no longer get to enjoy your food. When faced with discouragement, consider the foods you do get to eat and what you really enjoy about your own eating plan.

We all have days where we just can’t get some things right. If you are stressed because of other problems or you are facing discouragement with your diet, you may eat outside of your limits. This can lead to guilt for not following the rules. You may also feel worried that by going off the wagon once or twice, you may never reach your goals. If you are not careful, you may find yourself giving up entirely because of a few slip-ups. Not everyone can follow diet instructions to the letter; do your best and keep trying and don’t let guilt get in the way of your success.

You may feel out of control while you are trying to diet. Most people do not start out wanting to diet any more than they want to be overweight. You may believe you have no control over what you eat or how much weight you must lose. This can lead to feelings of being trapped in a never-ending cycle of dieting and helplessness. By considering your circumstances—you are dieting to improve your life and your health—remember you are taking control to improve your well-being.

Dieting may have its challenges, but there are also some positive feelings that can be associated with changing your eating habits. By remaining optimistic, you will be more likely to stick with your diet and find success.

Although dieting sounds restricting, you may feel great freedom from your former circumstances as you consider your overall goals. If you are dieting for your health, you can feel positive knowing you are taking steps to improve your situation, and that you face a healthy future.

When you successfully follow a diet, you can feel proud of your accomplishments. Take pride when you see results from your efforts. Whether it is seeing the scale move down a few pounds or a better health report from your doctor, sticking with your diet is a good reason to feel good about yourself.

Dieting changes the foods we eat, but this does not always have to be a negative situation. You may find you are eating foods you would have never considered before. Dieting often forces us to try new things, and you may discover new flavors, spices, or methods of preparing foods you particularly enjoy.

How you feel about dieting can impact how successful you are in your attempts. While positive feelings are great for motivation, you can use negative feelings to your advantage as well. Negative circumstances do not have to lead to the end of a diet for you. Instead, by turning your negative feelings into positive associations, you can overcome some barriers that may have once defeated you and instead find success in meeting your goals.

CrossFit Type Workouts

CrossFit training is a relatively new and intense exercise system that primarily targets athletes and bodybuilders. The vigorous workouts are not for people new to exercise, but can be beneficial to experienced athletes and professionals training for military or police fitness. Find out about CrossFit, why it's controversial and how to begin a CrossFit training program.

Former gymnast Greg Glassman founded CrossFit in an effort to combine gymnastics, Olympic power weightlifting and multi-mode sprinting in an intense exercise program. During Glassman's years as a gymnastics coach in the 1970s, he realized that combining intense cardio activities with powerlifting and dynamic exercises, such as pylometric jumps, provided faster results than traditional combinations of weightlifting and cardio exercises.

CrossFit emerged as a system that mixed heavy fundamental resistance movements with powerlifting and fast sprinting in a single workout as well as high intensity interval training routines. The program also emphasizes eating a healthy diet. Many athletes also combine the workouts with a low carb diet, such as The Zone, to help maximize athletic performance.

The exercise system has grown in popularity over the years. It began as a program primarily for Olympic athletes, competitive athletes, gymnasts, bodybuilders, martial artists and those training for military and police work, but has expanded to exercise enthusiasts. There are also CrossFit courses developed for kids. The program includes games in which experienced CrossFit athletes can compete against each other.

When Glassman developed the CrossFit system, he wanted to create a total workout program that improved the following areas:

StrengthCardiorespiratory enduranceFlexibilityStaminaSpeedAgilityMuscle strengthCoordinationBalance

To this end, CrossFit has a general template for participants to follow when participating in the program. Glassman urges beginners to take the first month simply to learn the movements before increasing intensity, and to become familiar with the general template for workout routines.

CrossFit workouts are short but intense sessions that combine bodyweight gymnastic moves with powerlifting and a cardio activity like sprinting. They also call their high intensity interval method "tabata," which means doing an assigned number of exercise repetitions for 20 seconds vigorously, resting for 10 seconds, and then repeating this sequence of exercising and resting for seven more times, or a total of eight intervals. The workouts are structured and require participants to complete a certain number of exercise repetitions in a designated time-frame. What makes CrossFit different from traditional exercise is that the workouts target large muscle groups to both aerobic and anaerobic failure simultaneously. Weightlifting also will include using equipment like sandbags, kettlebells or water-filled devices.

CrossFit workouts may include the following types of exercises:

Squats (back and overhead squats and tabata variations)Pushups (traditional and handstand)Pull-ups (regular and weighted)Rope climbing variationsRing dipsRowingKettlebell swingsWalking lungesOlympic liftsCombative moves (defense and basic fighting techniques, with some martial art moves)Running/sprinting

The nature of the high intensity workouts and the degree that muscles are worked pose a greater risk of injury than more traditional exercise programs. If you are new to CrossFit, it is important to work with a professional trainer. A professional who is experienced in CrossFit training can help you develop a safe workout plan for your fitness level. Working with a trainer can help ensure that you do the exercises correctly and maximize health benefits. To learn more about CrossFit and find information about local classes or games, visit the official website.

Coffee On an Antifungal Diet

The question of whether or not coffee should be consumed on an antifungal diet is an important one. Anti-fungal diets are becoming more and more popular, particularly due to the rise in awareness regarding candida albicans and their effects on health. Most traditional anti-candida diets restrict coffee on the basis of its caffeine content. This isn't necessarily a bad move on the part of dieticians, but strong medical opinions still state coffee is a highly misunderstood food. Resources such as the Mayo Clinic can't help but point out that many anti-fungal diets are showing themselves to be inadequate in their attempts to provide a formulaic candida-cleansing diet.

Can coffee affect a fungal overgrowth? The answer to this question is, "it is possible." However, the most important question to ask is, "Will caffeine always affect a fungal overgrowth?" There is a vast difference between answers like "absolutely" and "possibly" and the reason behind this disparity lies in the nature of caffeine and the unique aspects of an individual's biochemistry.

Coffee is sometimes considered a health threat because of a single component of its chemical makeup: caffeine. However, it is important to remember caffeine is not coffee; coffee contains some caffeine. Coffee also contains a wide variety of other nutrients, antioxidants, and ingredients that may actually be beneficial to your health. In the past two decades, the medical opinions regarding coffee have taken a drastic shift and news agencies such as CBS and USNews have been happily reporting the latest research.

So, if coffee isn't quite the dietary demon it was once assumed to be, why are major anti-fungal programs such as the Body Ecology Diet still leaving this food off their "good" list?

First of all, candidiasis is a tricky diagnosis. A systemic fungal overgrowth is a very real situation, but it is rare, and mostly present in highly immune-compromised persons such as cancer victims and AIDS patients. The more common diagnosis of candidiasis is often given by alternative medical practictioners who are seeking an explanation for a patient's tricky symptoms such as:

Chronic fatigue Brain Fog Persistent yeast or fungal infections Digestive symptoms

Oftentimes, these patients have experienced little success from conventional medicine treatments, and so they look for an alternative program. It is always possible a yeast or fungal connection can be linked to their symptoms, and thus an anti-fungal diet alongside anti-fungal supplements are often prescribed.

Anti-fungal and candida diets are eating programs that:

Many, if not most, of these diets are extremely restrictive when it comes to stimulants, alcohol, sugars and carbohydrates. However, resources such as CandidaFood.com reports on the more interesting aspects of the coffee/caffeine and yeast connection.

Caffeine affects the central nervous system as a stimulant. Fungi feed on sugars. Caffeine is not a sugar. Dieticians may be able to make the argument that caffeine can over stimulate the nervous system, resulting in a rush of hormones that may compromise the immune system. The Mayo Clinic lightly outlines this process. However, such a response occurs mostly in individuals who are simply drinking too much coffee or in individuals who are inherently caffeine sensitive.

In otherwise healthy individuals, it still remains to be proven that minimal coffee consumption will affect a fungal condition.

Currently, research cannot corroborate claims that mild coffee consumption will exacerbate a fungal condition. Hence, fungal diets that eliminate coffee completely from their regimen, are not necessarily in line with the latest medical opinion. However, it has been proven that excess caffeine consumption can be harmful to the endocrine, digestive and immune systems. Anything that compromises the immune system can lead to or at least aid a fungal infection.

If you are attempting an anti-fungal diet and are concerned about your coffee consumption, you should always preempt your plans with a doctor's visit. Discuss with your medical practitioner whether or not your fungal diagnosis is indeed accurate and any supplements or dietary changes you may be considering as a treatment.

Simple Mediterranean Diet Recipes

The Mediterranean diet has its origins in the 16 countries bordering the Mediterranean Sea. While many of the cultures that produce recipes from this region have difficult or time intensive food preparation, there are several simple Mediterranean diet recipes as well. These simple recipes take just minutes to prepare and still give all the flavor and health benefits of the Mediterranean diet.

Whether you are an amateur cook or just beginning to explore the Mediterranean diet, these three simple recipes have relatively few ingredients and steps to create. Give them a try to get started on your Mediterranean diet journey.

This traditional Spanish dish makes a healthy, simple and delicious alternative to the flatbread pizzas most Americans know.

Ingredients

One medium sized eggplant One 16-ounce package of fresh, water-packed buffalo mozzarella Large bowl of warm water Two tablespoons sea salt One large tomato Half a cup of grated parmesan cheese Several large, fresh basil leaves One tablespoon of olive oil Salt and pepper to taste

Instructions

Slice the eggplant lengthwise into slices approximately 1/2-inch thick. Remove the outer rind of the eggplant slices, so each slice lays flat with the inner pulp revealed. Dissolve the sea salt in warm water and soak the eggplant slices for 20 minutes to remove the bitter oils of the fruit. Rinse well and pat dry. Slice the tomato to 1/4-inch thickness. Slice the mozzarella into 1/4 inch thick slices. Brush a small amount of olive oil over the bottom of a baking sheet and arrange the soaked eggplant slices on top. Brush additional olive oil directly onto the tops of each eggplant slice. Layer several basil leaves over each piece of eggplant. Place two to three slices of mozzarella and tomato onto each slice of eggplant. Salt and pepper the pizzas to taste. Roast in an oven heated to 425 degrees for 25 minutes. Serve with a fresh salad on the side.

Fattoush is a salad eaten throughout Lebanon. Tastes and ingredients vary by season and by the region where it is eaten. This version includes chick peas for additional protein.

Ingredients

One large pita bread, torn into bite sized bits One tablespoons minced garlic One tablespoon lemon juice Two tablespoons olive oil One cup chick peas, drained Two small tomatoes, diced Half a cucumber, diced One cup of romaine lettuce, shredded Half a cup of goat cheese, crumbled Two tablespoons of fresh parsley, chopped Two tablespoons of fresh mint, chopped

Instructions

Toast the pita bread in a warm oven until crisp. Place the lettuce, mint, parsley, cucumbers and tomatoes in a large bowl. Toss with garlic, lemon juice and olive oil until completely coated. Top with goat cheese, chick peas and the toasted pita bread.

Strained Mediterranean style yoghurt is higher in protein than conventional yoghurts, and it's thick, creamy and delicious. It mixes well with fresh fruit, as well as with cucumber and dill to form a simple Mediterranean snack eaten throughout the Middle East. Making your own yoghurt is simple and allows you to endlessly customize its flavoring.

Ingredients

One quart of fresh milk - use full fat, two percent or skim as you desire One pouch of freeze dried yoghurt cultures Large piece of cheesecloth

Instructions

Heat the oven to 200 degrees for ten minutes; then turn it off. Heat the milk over medium heat on the stove top. Bring it to a boil and watch closely as it begins to rise up in the pan. Remove from heat and pour into a ceramic bowl on the counter. Allow it to cool to 110 degrees Fahrenheit or until you can insert your pinky without being burned. Stir in the cultures and cover the bowl with plastic wrap. Set the bowl in the warmed oven for 6 to 8 hours to allow the cultures to grow. Remove the bowl from the oven and transfer it to the refrigerator for another 4 to 6 hours. Pour the yoghurt into a large piece of cheesecloth and allow the excess liquid to drain into the sink. Twist the top of the cheesecloth closed, and hang the pouch from the faucet to allow it to continue draining for at least 10 minutes. The longer the yoghurt drains, the thicker it will be.

While these recipes are simple and don't require any special cooking techniques, you should still take your time when preparing them for the first time. Familiarize yourself with the smells, tastes and textures of the food, as well as the way they combine. In no time, you'll be ready to move on to more complicated recipes.

How to Fool Your Metabolism into Burning Fat

Is it possible to fool your metabolism into burning fat? The answer is a resounding yes! Everyone knows that as people age their metabolism typically slows down. While most children don't have to worry about boosting their metabolism, adults continue to wage war with those added pounds that continue to sneak up on their bodies. Diet and exercise play a huge role in controlling weight gain, but you can also trick your body's metabolism into burning fat as well.

According to an article written by By Samantha Heller, M.S., R.D. and published in Health Magazine, most people's metabolic rate, which is defined as the energy your body uses when it is at rest, is typically based on genetics. Some people's bodies are just genetically geared to have a faster metabolic rate than others. That's certainly good news for some, but bad news for others.

Whether you want to lose weight or simply feel more energetic, eating healthy foods is the key. Choose foods and snacks like the following:

Asparagus Beans Broccoli Eggs Fish Legumes Melons Nuts Oatmeal Spinach Whole-grain cereals Apples Bananas Baby carrots Hummus Low-fat cheddar cheese Peanut butter Trail mix

Serve apples or bananas with peanut butter or low-fat cheddar cheese for a delicious snack, or munch on hummus with whole-wheat crackers.

Most people know how important water is to the body, but they may not realize that guzzling a large glass (or two) of icy cold water can boost metabolism as well. In addition to that tall glass of water, begin each day with a good breakfast. Again, choose healthy foods, such as whole-wheat toast and a tablespoon of peanut butter or fat-free yogurt with a handful of nuts or granola.

Catabolic foods can help your body burn fat as well. Eating these foods means you actually use more energy to burn more calories than the actual calories you ingested! Catabolic foods are primarily fruits and vegetables, and some of the best foods for you to eat include the following:

Apple Pineapple Orange Watermelon Lemons Limes Grapes Spinach Carrot Tomato Potato Broccoli

A word of caution: While these foods are certainly good for you, a balanced diet is extremely important to maintaining a healthy body. Be sure you still fulfill the nutritional guidelines published by the United States Department of Agriculture (USDA).

Exercise is good in just about any form, but there are exercise routines you can do that will fool your metabolism into burning more fat.

Interval training - Many people choose a particular form of exercise and stick with it. After a while, however, the body adjusts to that exercise and weight loss slows down. However, with interval training, you are tricking your metabolism into continuously burning more fat because your workout alternates short bursts of intense activity with slower, less intense activity. A popular new program that will have you up and moving at least three times a week is the Couch to 5K Running Plan. If you have an iTouch, iPhone, or Droid phone, you can download apps, like "Get Running" which gives voice prompts for what to do during the walk/jog routine.

Weight lifting - Another way to boost metabolism is by lifting weights. This isn't body building, but instead a way to boost your metabolism with strength or resistance training. Start out slowly with weights that provide resistance but aren't so heavy that you have to strain and push to lift them.

Finally, don't starve your body. When you restrict calories from your diet, you are depriving your body of a necessary energy source. This can actually slow down your metabolism because the body is tricked into believing that it must store carbs and fat until more food is available. Instead, eat regular meals filled with healthy foods that will provide your body energy and boost its metabolism.

The phrase "You are what you eat" holds a lot of wisdom. Stop starving your body or filling it with empty calories from processed and sugar filled foods, and instead choose fruits, vegetables, and whole-grain foods that provide your body with the energy it needs to stay active and healthy. When you change the way you eat, your metabolism speeds up, and those pounds start to melt away!