7 Ways to Beat Holiday Stress

By Carla Lord

Shopping. Decorations. Shopping. Family. Shopping. The holiday season is supposed to be a magical time—the most wonderful time of the year. So how is it that many of us tend to wind up feeling tired, drained, and stressed out? You don't have to be among the many who feel this way, though. Let's take a look at how you can spend more time singing holiday carols and less time singing the holiday blues.

A good place to start is to take a look at the usual suspects—the main contributors to holiday stress. Finances top the list, being cited in many reports as the number one stressor for Americans during the holiday season, a time when expenses can often meet or exceed the funds in the bank account. Then, there's shopping . . . the choices, the lines, and the overall mad rush to get something for everyone on your list. And then there's family. Ah, family. Tensions invariably run high during the holidays, when so many individual personalities are often crammed together into one very condensed amount of time. Cooking, cleaning . . . it can seem like the list of things you have to do—and the short time in which you have to do it—is insurmountable. Here are a few things to keep in mind that can lighten the load and give you the feeling that there really is peace on Earth.

1. Spread good cheer—not beer. The holidays are a time when temptations are everywhere . . . eggnog, cordials, and visions of sugar-powdered desserts dancing in your head. One serving of traditional eggnog has 250 calories, 117 of which are from fat! Holiday bingeing can ruin all the hard work you've put in this year to get fit and stay healthy. Limit how much alcohol you consume (and never drink and drive!); instead of having a second glass of champagne, drink fruit juice or water. Take small portions when you eat your meals, and don't go back for seconds.

2. 'Tis better to give than receive. A great thing to do whether you're on your own or you're part of a group for the holidays. Remembering that there are people who are less fortunate than we are is not only a great humanitarian deed, but it can also lift your heart and add a kick to your step. While you're shopping, grab an extra something to donate to a food bank or a shelter, or, if you have the time, get involved "hands-on" by volunteering in a food drive. Be a mentor and play Santa to a needy child . . . the list can go on and on. Sometimes, even just a smile or a kind word is all it takes to brighten someone's day.

3. Jump into the New Year. Exercise! Bet you didn't see that one coming. Even though you may feel busier now than you did at any other point this year, don't slip from your routine. Make time for your workouts—you'll feel good about your own discipline and your body will thank you. You won't have the feeling after the holidays that you need to start over for your New Year's resolution . . . you'll just be continuing the regimen that you've committed to. Plus, keeping a steady workout schedule will make it all the easier to work off those guilty pleasures you've indulged in (come on, we all know there will be at least one). Exercise is also a great stress reliever; you'll feel more at ease just through the workout you're getting. Kick or dance those stressors away while doing Turbo Jam® or Hip Hop Abs®—and stay fit at the same time! It's win-win! And to make sure you don't fall off the wagon, schedule workouts in WOWY SuperGym® to keep yourself accountable.

4. Leave the masks for Halloween. For many people, this time of year can be quite difficult, and so feeling like you are acting and putting on a fake persona can add to the stress. Don't allow the holiday cheer to bring you down; do allow yourself to listen to your body. Feelings of grief, depression, and loneliness should not be ignored. Check out community events or call friends or family members to get involved in activities. If the blues feel overwhelming or seem to be increasing, don't hesitate to consult a professional—many employers offer EAPs (Employee Assistance Programs) that can give you a good start.

5. Check your list twice. Although it may be too late for this year, don't wait until "Black Friday" to commence your holiday shopping—start making your plans early. Shopping online can save you the effort of going out on the hunt in myriad stores for your gifts of choice (it's also eco- and wallet-friendly, reduces emissions, and saves you gas money!). And now there's even "Cyber Monday" for the serious online shopper. If you're going to play host to your family and friends this year, start thinking about how you want to arrange your party and how you want to organize the meal, so that you can shop accordingly. Will you do all the cooking, or will your guests contribute to a potluck? Making these decisions early can help you avoid those annoying last trips out to the store.

6. Don't shop 'til you drop. Instead of giving your loved one a gift, offer to give a donation to a charity in his or her name. Perhaps there's a cause you both feel strongly about, or maybe there's a cause you feel your loved one may really enjoy becoming a part of. You don't have to give away your life savings, but whatever you can do will certainly help. From global warming to malaria to cancer or AIDS, someone can always benefit from your good will, and both you and your loved one can feel good that you've done something to make the world a better place. And after all, isn't that the spirit of the season?

7. Silent night. Get plenty of rest, and try to avoid overdoing it with the caffeine. Your body needs the time to repair. When you take into account all of the health-related problems to which a lack of sleep can contribute—including obesity, heart disease, type 2 diabetes, and stroke—it's safe to say it's important to get enough shut-eye. If you find it difficult to "turn off," try doing something relaxing to unwind. Whether it takes reading, herbal tea, listening to music, yoga, or meditation (like in Yoga Booty Ballet®), allowing your body to relax before going to bed can do wonders for your ability to get enough rest. Pleasant dreams, and don't let the reindeer bite.

Going Gaga for Yoga!

By Denis Faye

"Basketball is an endurance sport, and you have to learn to control your breath; that's the essence of yoga, too. So, I consciously began using yoga techniques in my practice and playing. I think yoga helped reduce the number and severity of injuries I suffered. As preventative medicine, it's unequaled." —Kareem Abdul-Jabbar

"Blessed are the flexible, for they shall not be bent out of shape." —Author Unknown

Face it, nonbelievers; you're losing the war against yoga. Once the province of hippies and Beverly Hills housewives, the practice has now become a go-to activity for increased athletic performance, stress relief, physical therapy, and just plain feeling good. Yoga studios continue to pop up around the country, which isn't surprising given the practice has made it into the American College of Sports Medicine's top 20 worldwide fitness trends for 4 years running.

True, there are still forms of yoga validating that old cliché that it'll bend you into a pretzel and send the uninitiated to the ER, but that's just a small segment of what's available. Today's practitioner can choose from dozens of forms for every need and skill level.

So let's take a look at the different forms of yoga and figure out which one—or ones—will work for you because, as Tony Horton puts it, "If more and more people are involved in yoga, thenmore and more people are being helped. It doesn't matter what kind it is."

***

Yoga originated in India, approximately 5,000 years ago. And just so we can get it out of the way, yes, it's associated with Hinduism and Buddhism, and, yes, it can have a strong spiritual aspect. That said, as yoga becomes Westernized, many of the resulting forms heavily downplay that component. You're just not going to reach divine enlightenment sweating through a Bikram yoga class or session of ChaLEAN Extreme® Dynamic Flow Yoga.

And in the event that you are looking for a little spirituality, it's important to remember there's a difference between "spirituality" and "religion." As the yogi Swami Chidananda Saraswati explained, yoga has transcended Hinduism to become a science that works with any religious dogma. "Yoga comes as life-giving waters, the living waters to revive that withering, languishing inner spiritual core," he explains. "It can make religion alive for anyone, be he a Christian or a Muslim, and it gives back to you the life within your religion."

Or you can remove the religious aspect entirely and just use it to help with your own self-awareness. "Even if it's really athletic, it's a mindful type of exercise so I think you still get the spiritual benefit," explains Yoga Booty Ballet® cocreator Teigh McDonough, whose workouts, including Yoga Core, feature a strong mind-body-spirit connection. "I think that's a big reason why it's popular. It benefits you more than just exercise."

That said, spirituality isn't the primary reason many of us do yoga. Some Western practitioners prefer to think of it simply as a series of asanas, or positions, that bring with them a wide assortment of physical fitness benefits. Yoga increases flexibility and balance. It also increases stamina given, to hold some of the more stressful poses, you need to learn how to breathe through the stress. It also strengthens muscles. Some forms will help the crowd pleasers like biceps and abs, but all forms work your stabilizer muscles, the ones that keep your joints safe and allow you to push your other workouts harder.

Another nice thing about yoga is that it's not about perfect form; it's about the journey to perfect form. Many sports and activities require you get things just right to reap the most benefit from them. If you don't know how to shoot a basketball, you won't make a basket. If you don't know how to dead lift, you'll throw out your back. With yoga, the fact that your heels can't touch the ground during downward-facing dog is irrelevant; you're already getting the benefit just by trying.

Most forms of yoga that Westerners are familiar with derive from Hatha yoga, which was developed in India in the 15th century. Essentially, it's a series of asanas combined with pranayama, the specialized form of breathing that brings a good yoga session together. "Hatha yoga is a practice in which you're giving your mind and body an opportunity to work synergistically," says Tony, who includes yoga workouts in P90X® as well as his One on One with Tony Horton series. "It gives flexibility, strength, and balance—all through the physically difficult asanas."

From there, the form can go several different directions. Here are a few examples.

***

Anusara yoga. Founded by John Friend in 1997, Anusara yoga is one of the bases for Yoga Booty Ballet. It challenges physically while allowing for positive self-reflection, or "flowing with Grace" as they call it. "Anusara's alignment system is just so sophisticated," says Yoga Booty Ballet cocreator Gillian Marloth Clark. "I love it because it's so biomechanically advanced, and it interweaves the spiritual practice. But that's just an undercurrent; it's not right out in front of you. So if you're solely searching for a physical workout, it's got the whole thing covered."
Gillian adds that it's also a great workout for rehab. "It's got strength and flexibility," she says, "but the biomechanics and the alignment really do rehabilitate injury and prevent injury, which is so important."

Iyengar yoga. If you're looking for rehabilitative work, Iyengar is excellent as well. Developed by B.K.S. Iyengar in India, it's a very prop-heavy practice, requiring an array of belts, blocks, blankets, and pillows. The point of Iyengar is to bring the body into alignment, the idea being that this will speed recovery of injuries and address chronic pain.

Ashtanga Vinyasa yoga. A vinyasa is a dynamic flowing posture that connects asanas. It literally means "breathing synchronized movement." These movements figure prominently through the practice, making this a more physically demanding form. Although Ashtanga features sets of specific sequences, the vinyasa technique is used in a looser form known as flow yoga, which ChaLEAN Extreme creator Chalene Johnson uses in her yoga-based workouts.

Kundalini yoga. This is one of the most spiritual forms, as well as another basis for Yoga Booty Ballet. Kundalini yoga focuses on tapping energy, or prana, from the base of the spine. While it includes asanas, chanting and meditation also play a big role. But before you hit the hippie alert alarm, keep in mind that getting into this space can empty your brain of the day's issues so you can focus on exercise. "I choose it because it's a great way to give into a meditative state at the beginning of a workout," says YBB's Teigh McDonough. "It helps people to warm up physically, mentally and spiritually—and very quickly, too. It helps people get out of their busy minds."

Power yoga. On the other end of the scale, there's what Tony Horton describes as "the gym class of yoga." Derived from Ashtanga yoga, the spirituality is downplayed in power yoga. Instead, focus is put on the physical aspect and really pushing those postures hard. "It's more of a workout and less of a mind-body-spirit thing," says Tony. "I find nothing wrong with power yoga if that's going to get you off the couch, but there are plenty of other kinds of exercises that are going to do that. So why not take the opportunity to do something that is the antithesis of what you're doing?"

Bikram yoga. Another "extreme" practice, Bikram yoga is also known as hot yoga. Classes take place in a 105-degree, 40-percent humidity room. The idea behind this blistering heat is that it deepens stretching and relieves injuries, stress, and tension. "The system is great," says Gillian. "It's an excellent workout, if taught properly. It's a great physical workout, and it's an excellent way to get long and flexible."
Unfortunately, the unique environment means that you can only really do it at a Bikram yoga studio, and only after plunking down $20.00.

Forrest yoga. A physically challenging practice founded by Ana Forrest, Forrest yoga incorporates Native American elements and often focuses on everyone's favorite muscle group, the abs. This vinyasa-heavy practice is intended to promote emotional healing and the release of toxins.

***

You probably noticed how much the various practices overlap. As Tony notes, "Different types of yoga have converged, just like with rock and roll." And to further complicate things, teaching style heavily influences a practice. For example, a Hatha yoga class can be a gentle opportunity to learn the various asanas, or, as is the case with P90X's Yoga X, a first-class, spine-twisting challenge. So if your first session is a disaster, try a few more with different instructors before throwing in the sweat-drenched towel.

If this article has helped you make your yoga choice, fantastic, but even if you're as confused as ever, that's not such a bad thing. Now that you at least know that all these forms exist, you can get out there and figure out firsthand which one is right for you. Just as is the case with those stubborn heels during downward-facing dog, the journey to finding the right practice is half the fun.

HAPPY THANKSGIVING!

9 Ways to Have a Great Holiday Season with Your Eating Plan Intact

By Ben Kallen

The Thanksgiving-to-New Year's holiday season can be a fun time of celebrating with friends and family . . . but if you're not careful, it can turn into a 5-week festival of overeating, too. Not only is this period associated with heavy winter comfort foods, but seasonal treats and big holiday meals can be a minefield for people trying to stick to a fitness plan. It's no wonder so many people end up dieting in January just to make up for their recent excesses.

But as someone committed to gaining and maintaining a fit body, you should know that it is possible to enjoy the season without feeling deprived or looking like a party pooper. Follow these tips, and you can have a fun time and maintain your weight—or end up even leaner than before.

1. Forget the preemptive diet. A new British study found that lots of women crash-diet before the holidays in the expectation that they'll overindulge during the season itself. But your goal should be to learn healthy eating habits that you can stick with over the long term, not to lose weight now just so you can gain it back later. That's likely to lead to a yo-yo dieting cycle, which could lower your metabolism and make fat loss more difficult than ever. Instead, make the decision now that you'll eat reasonable portions later (even on Thanksgiving), and you won't have anything to make up for.

2. Stick to your workout program—or start one. We recently gave you some tips on how to keep up with your fitness plan over the holidays. (See "Stay Fit This Holiday Season" in the Related Articles section below.) Here's another reason why you should: Exercise and eating right go hand in hand. When you're working out, the food you eat goes toward energy and muscle, not fat. And you'll naturally want to eat foods that fuel your body, instead of junk that detracts from your performance. And if you do indulge in occasional treats, your regular workouts will help prevent them from doing much damage.

Remember, you're building a habit of fitness that will last you a lifetime. When better to work on it than the busiest period of the year? You'll learn how to devote time to your own well-being every day, even when you have a lot of other things to do. (Use your fitness program's workout calendar, or WOWY®, our online SuperGym™, for scheduling support.) And when your friends and family see you getting leaner and fitter while they're poking new holes in their belts, you'll be an amazing inspiration.

3. Be careful with comfort foods. When it's cold outside, you may be tempted to cocoon indoors with hot, hearty meals and snacks. This isn't necessarily a problem if you make fitness-friendly choices. (Check out our guides to high-protein winter stews and healthy hot drinks.) But if lousy weather or a lack of sunshine makes you crave carb-heavy dishes, prepare them with healthier carbs such as root vegetables and whole grains, not macaroni or mashed-potato flakes. And make them part of a balanced meal, not the whole thing.

4. Moderate your treats. More than any other time of year, the holiday season is associated with lots of "special" foods—turkey and stuffing, pumpkin pie, candied yams, green-bean casserole, latkes, Christmas cookies, etc. Some of these would put you way off your food plan, even if you managed not to stuff yourself the way so many people do. But others are just fine when eaten in moderation, or can be made much healthier—in fact, you couldn't do much better than a meal of turkey, baked yams, and fresh green beans. (And you can make Pumpkin Pie Shakeology® a daily habit.)

5. Plan ahead for parties. Cocktail parties can be the downfall of any food plan, but they don't have to be. First, if you're expecting to be served treats or hors d'oeuvres instead of healthful food, have a protein-rich snack before you go. It'll prevent you from gobbling up appetizers or sweets out of sheer hunger, and will help keep your blood sugar steady even if you do have a few cookies or crab puffs. If there's a buffet, watch your portions carefully; it's easy to pile on the food, especially if there are a lot of choices you want to try. And if it's a potluck, bring along a dish that's both tasty and healthful—it'll guarantee there's something good for you to eat, and others will probably appreciate it, too.

6. Don't stress out. A recent study at the University of California, San Francisco, confirms what you already know: You're more likely to eat high-calorie comfort foods when you're under chronic stress. And the holidays can be a perfect storm of stressful conditions and sweet treat availability.
You probably can't avoid the annoyances that come with too little time or money, holiday crowds, or lengthy family get-togethers, but you can keep them from getting you down. If you're working out regularly, you already have a leg up on the average person, because exercise helps reduce tension and create an upbeat mood. Help yourself even more by doing something relaxing for a few minutes each day, whether it's yoga, meditation, or simply listening to calming music. And if you do start feeling stressed, stop for a few seconds and take slow, deep breaths instead of reaching for an extra snack.

7. Don't abuse the booze. Yes, a glass of wine or champagne can be a nice way to celebrate the season, and it's pretty much obligatory on New Year's Eve. But too much drinking has all kinds of negative effects: extra calories (which your body will burn while storing carbohydrates), lowered inhibitions (which can lead to overeating, or behavior that will require an apology later on), and a feeling of sluggishness or worse the next day that can derail your fitness plan. As long as you're an adult and don't have problems with alcohol, an occasional drink or two is fine—but if your cheeks regularly get as red as Santa's, eventually your belly will resemble his, too.

8. Avoid the food-gift trap. You could stay away from heavy sweets all year and still find it hard to resist grandma's special fudge, even if the box contains 2 full days' worth of calories and enough sugar to fuel an army of hummingbirds. So what should you do with food gifts? Store-bought baskets of fatty sausages and "cheese food" are fine to regift (or donate to a food bank), but homemade goodies are trickier. You'll have to be polite and enjoy a little, preferably in the giver's presence. Leave the rest out for the family to share, or bring it to work (where it'll probably be devoured quickly). If it's a treat you really love, divide it into small pieces and freeze them in individual baggies, so you won't be tempted to eat it all at once.

9. Give yourself a break. If you do overindulge at some point, don't beat yourself up about it, or decide to give up entirely and start over in January. As long as you have a consistent fitness program, you're unlikely to lose the progress you've made. Just Keep Pushing Play every day, go back to your food plan, and look forward to your healthiest holidays ever.

FITTING IN FAMILY FITNESS

The Parent Trap: Fitting in Time for Fitness

By Denise Michelle Nix

When most people think "exercise," they picture themselves spending an hour hitting P90X® or taking a long run on the beach. Busy parents, with schedules crammed full of carpooling, cooking and, often, work outside the home, find they can't even think of exercise seriously, let alone do it. Sure, once the kids are a little older or maybe on the weekend, but now? Today?

Yes, today. Ideally, you'll make that time for yourself, but when it falls through the cracks, fitness and health experts agree that fitting fitness into parenting just takes a little creativity. "The hard part is parents really have to build the time in," said Eric Thompson, senior director of communications and marketing for the American Heart Association. "Being fit is all about habits—habits you form when you're younger that carry you through life."

However, experts agree, it's never too late to start those healthy habits. Here are ten ways busy parents can fit a little extra fitness into their lives:

Chores
You've gotta cook. You've gotta clean. There are ways to squeeze in some love for your body, while doing those things you love to hate.

1. Anybody can just push a vacuum around, but then that person's not getting the full benefits of this otherwise rueful activity. Instead, use deep knee bends while pushing the vacuum out, being sure to tighten and hold the abdominal muscles and buttocks, keeping your back straight. Be sure to switch the lunging leg every few pushes.

2. How many hours a day does a parent spend standing before a sink of dirty dishes? Make better use of that time by working out your legs with side leg lifts. Begin on two feet, then lift one leg slowly out to the side until it reaches about a 45-degree angle. Hold it there for 5 seconds, using the thigh muscle to keep it aloft. Switch to the other foot. Repeat each leg 10 times.

3. Young children means lots and lots of toys. Of course, we want them to clean up after themselves, but we know who really does most of the picking up. Carry a laundry basket or satchel around and bend both knees deep beside each toy to pick up. While squatting, keep your back straight and tighten your abs. Walking and squatting to each toy can quickly translate into dozens of toning squats.

4. Finding workout tools in the kitchen is just as easy as finding cooking gadgets. Next time you find yourself still before a boiling pot of macaroni and cheese, grab a couple of cans from the pantry and do bicep curls. Grasping the can, leave your elbows still and bent at your side. Keep tension in your upper arm as you curl the can up. Repeat 10 curls on each arm.

With the kids
What does any kid want more than their parents' attention? Here are some ways to stay involved with your kids, get some exercise, and have some fun!

5. There are some obvious things we can do with our children that are both healthy and fun; it's just we sometimes forget or, really, are just too lazy. Walking is often overlooked as an easy and convenient way to exercise, as we're all so quick to jump in our cars for every little errand. It may take more time to walk to the store, but the benefits are worth it. And what better way to burn some extra kid energy? Better yet, have your kids ride their bikes, scooters, or skateboards—and try to keep up!

6. Everyone encourages their kids to get involved in team sports like soccer or baseball . . . but who says they should be the only ones exercising? While your kids are at practice, bring your iPod® and take laps around the field (just be sure to keep an eye on them and offer encouragement!). Not all sports need to be organized. Next time your kids are vying for some parent time, take them outside for a vigorous game of tag or soccer yourself.

7. Don't use dreary weather as an excuse to keep you from moving about; there's plenty to do inside with your kid. Turn on the music and dance! Need some inspiration? Check out Shaun T's Fit Kids® Club or Get Real with Shaun T for families who like to groove. Also, Tony Horton's Tony & the Kids! DVD is a fun and wacky way for the whole family to get fit.

Downtime
The long day of trudging through the grind is over, and who wouldn't be tempted to sink into a comfy couch, remote in hand, and just laze away into the night? But remember that every few minutes of exercise counts, so, sure, take a load off here and there to regroup. Just be sure to take breaks and get moving.

8. Commercial breaks generally last about two minutes. Figuring there are five commercials in any given one-hour show, that's 10 minutes of movement you can sneak in right there. Crunches, push-ups, and jumping jacks are classic exercises you can do just about anywhere at any time. And if you're watching back-to-back shows, squeeze in a 10-Minute Trainer® session during the break. But to make sure you don't miss one thrilling minute of Law & Order: Special Victims Unit, warm up during the first show's commercial break and cool down during the second show.

9.Yoga can be an excellent source of exercise, but it's also a great way to relax. And it just feels good to get those kinks out. If you don't know where to start, take a look at Yoga Booty Ballet's Pure & Simple Yoga or Pajama Time yoga workouts to awaken your mind and your body to the possibilities.

10. There is no bigger time waster than waiting for a kid to brush his teeth or put on her pajamas. Use that time wisely. Instead of hanging around the bathroom sink listlessly, grasp on with your hands for some slow, deep squats. Work your abdomen at the same time by keeping those muscles tight. Remember to keep your back straight. Repeat 10 times.

Stay Fit This Holiday Season

By Ben Kallen

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

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

1. Manage your time.

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

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

2. Keep up your energy.

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

3. Travel right.

This is a great time of year to take a vacation or visit family—but without advance planning, those trips can bring your fitness program to a screeching halt. Here's how to avoid that:
*Protect yourself on the plane. Since there's no guarantee that an airline will have healthy food on hand, pack a meal or snack in advance, and make sure you drink plenty of liquids. If you're worried about catching something on the flight, boost your disease-fighting ability with Herbal Immune Boost.
*Watch out when eating out. Travel often means a lot of restaurant meals, and that can derail your food plan in a hurry. Try to find restaurants that serve high-quality meals, or, if that's not possible, order the best of what is on the menu. (Even the IHOP® has some healthful, high-protein selections these days.) But if you eat in a chain restaurant, check out the nutrition ratings just to make sure you're not getting one of those 2,000-calorie salads.
*Organize healthy activities. When you go to a warm beach or on a ski vacation, this is a no-brainer. But if you're traveling to an unfamiliar city, you should find out in advance what you can do that requires a little movement. And if you're staying with family members who prefer life on the couch, suggest some outdoor games—or, if the weather isn't cooperative, healthy indoor activities. Even a post-meal walk will get everyone's blood pumping and prevent total lethargy from setting in.
*Take your workout with you. One of the many benefits of a DVD workout program is that it's portable. Decide which workouts you'll want to do during your trip, and pack those DVDs, along with a resistance band. If you don't have one, see if the place you're staying has basic gym equipment, or stick to exercises that don't require any.

4. Take care of your health.

Nothing can derail a workout program like getting sick. And you may be extra-vulnerable to illness at this time of year, when stress and bad weather collide with cold and flu season. But a few basic precautions can improve your odds:
*Wash your hands frequently, especially before touching your nose or mouth. (A recent study found that it doesn't matter how hot the water is, but for maximum benefit, you need to lather with soap for at least 20 seconds.)
*Avoid germs. If you work out in a gym, clean the equipment with antibacterial spray, or at least cover it with a towel. Warm, moist surfaces are an ideal place for germs to live and grow.
*Get plenty of sleep—less than 7 or 8 hours per night can compromise your immune system. (It can also slow your exercise recovery.) Try to save the late-night carousing for times when you can sleep late or take a nap the next day.
*Drink plenty of water. It's easy to forget when it's cold outside, but staying hydrated helps keep your immune system in top working order.
*Get a flu shot. Remember, there are different strains of the flu virus every year, so last year's shot won't keep you protected.
*Maintain your healthy eating habits, and get a complete supply of vitamins every day. (To make sure, supplement with ActiVit® Multivitamins or Shakeology®.)

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

Let's Talk About ABS!!!

Revolutionary Ab Talk, with Brett Hoebel
By Steve Edwards

In the second part of our talk with RevAbs™ creator Brett Hoebel, we get down to the nitty gritty of how to create that coveted six-pack look that graces the cover of most fitness magazines. You may hear a lot about this in the media, but I think you'll find most of Brett's information will be new, if not downright revolutionary.

For example, even if you know that you can overtrain your abs, you probably aren't sure why or what leads to it. That's because discussing phasic muscles or angles of exercise doesn't make sexy copy. It's easier to show models crunching their ab muscles into oblivion because the concept is simple. But that's about as effective as training for the NBA by just slam-dunking a ball over and over. It's simply one aspect of a complex issue.

But don't let the complexity scare you. We handle that by creating programs so all you have to do is follow along. The goal of today's discussion is simply to enlighten you on the science behind RevAbs. Besides, as Hoebel tells us, "The most important thing to consider on achieving a six-pack (or even flat abs with lines down the side) is what you're willing to do for it."

"People think they can drink their way to a six-pack, or eat all the bread and pasta they want because they're training twice a week by running and doing crunches and using some nonsense ab machine or ab stimulator. They're just fooling themselves, and frankly, they know it."

Science aside, it still all comes down to one thing: desire. "You have to be realistic," says Hoebel. "Those 5-minute ab blast programs you see on TV, and all of those gimmicky machines, don't address the science; they are a cop-out. You have to be willing to change your diet and to train 4 to 5 times a week consistently. You have to do ab training, but you also need to do full-body strength training and cardio, because doing only one or two of them is not enough. Simply put, it all comes down to how bad you want it and what are you willing to endure."

That said, knowing the science behind the six-pack will help guide your training. This is where Hoebel excels. He's trained and studied with some of the biggest names in the business, such as Paul Chek and Charles Poliquin, and has years of trial-and-error experience in developing his reVamp® training method, which is the foundation for RevAbs. This unique background gives him insight you won't find with most trainers. For example, you'll rarely hear an explanation like this for achieving a six-pack:

"You have four abdominal muscles, but the rectus abdominis is divided into the six parts that most people think of as the "six-pack," he begins. "So building this muscle and its six divisions is key. But the other side of the coin is that you've got to burn the fat off the stomach. The best way to do that is to burn more calories by driving the heart rate up. And the key to this is your leg muscles, specifically the quads, hamstrings, and glutes. They are the biggest muscles in the body and can produce the most force and, hence, burn the most calories overall."

So training your legs is pivotal in seeking your six-pack. This is not exactly late-night TV copy, as those muscles aren't seeing a lot of use while reclining on the Ab Lounge®. Most ab programs we see advertised show a lot of midsection movements, mainly crunches. This led to my next line of questioning: Mainly, can you work your abs wrong and is more always better, as those shows would have us believe?

"You can work your abs wrong," he states. "And you can work them too much. In fact, overtraining them is the number one problem there is. People do too much of the same ab exercise/ab angle too often, and they also don't give their abs a chance to rest. They end up overtraining their abs, which usually results in their hip flexors and other muscles doing the majority of the work instead of their abs."

"The abs are like any other muscle group in that they need to rest," he states emphatically. "You can train your abs several days in a row, but you need to make sure and mix up the angles of training on the different days. If your abs are too tired from training, you’re in jeopardy of injuring yourself. They are major muscles in your core region and are involved in stabilizing many parts of the body during other movements. Oftentimes, injuries that happen during other exercises are a direct result of overtrained abs."

Then we get into the crunch mentality, where Hoebel blows the lid off what many of us are taught about ab movements. Traditionally, since most of your ab muscles have a higher percentage of red (or slow twitch) muscle fiber than other muscle groups, the common sentiment is that they are best trained with high volume and low intensity.

"More reps and sets are not always better," he says. "In fact, the rectus abdominis is considered a phasic muscle that should be fatigued in less than 60 seconds. It is strengthened mainly by heavy loads with longer rest periods. Doing hundreds of sit-ups with little to no rest for 10, 15, or 20 minutes would be opposite to this. You should stick to doing exercises that are hard enough, and loaded heavy enough, to fatigue your abs in 60 seconds or less for three to five sets. If you were to do, say, 12 reps for five sets it would be 60 reps total, not hundreds (like some of those programs advertise)."

This leads straight into the next common question about ab work: Should it be done daily?

"No," he states flatly! "The abs are like any other muscle and need to rest. As I said, you can effectively train them several days in a row, but only if you make sure and target different ab angles on the different days. If you are even able to train your abs every day it means that you are not training them hard enough, heavy enough, or correctly on the other days."
Finally, Hoebel sums up by simplifying the scientific process. "If you really want it, and if you’re willing to do the work and pay attention to what actually works, the rest will fall into place."

Halloween Treats: How Your Diet Can Survive This Scary Holidy

By Stephanie Saunders

Halloween. A holiday that puts joy into the hearts of children and terror into the hearts of dieters. Is it the result of the tiny little costumes we are supposed to be wearing or the abundance of junk food that infiltrates our lives? Perhaps a little of each. Also, it might be that Halloween is the gateway holiday to dieting disaster. For many of us, it begins with trick-or-treat, and finally ends with a New Year's Day hangover and five extra pounds. Since avoiding sugary goodness for three months is virtually impossible, how can you approach the weeks of mini candy bars, Halloween parties, and alcohol-abounding punch? Here are some "tricks" that might actually keep Halloween Horror in the movies, and off of your thighs.

1. Make wise choices. We've already established that you will probably not avoid all contact with candy this holiday, so know exactly what you are choosing when you reach into that jack-o'-lantern. One mini candy bar has around 80 calories in it, between 3 and 5 grams of fat, and is so small that just one would not satisfy 99 percent of the population. Some wiser choices, for around 50 calories, include:

*Two Hershey's Kisses®

*Two Dum-Dum® lollipops

*Three Mini Tootsie Rolls®

*One Nerds® mini box

*Ten pieces of candy corn

*Two small Laffy Taffys®

*Two Jolly Ranchers®

*One Junior Mints® mini box

*One Mike-n-Ike® mini box

*One small York® Peppermint Patty

We realize that the difference between 50 to 80 calories seems rather negligible, but as most of us might indulge in more than one serving over the holiday, those calories can really add up.

2. Eat before attending a party. This is an age-old dieting trick, but one that is extremely effective. It is tempting to indulge in sweet treats when faced with a table full of them. It is even worse when you haven't eaten since lunch and your workout has left you completely depleted. Consuming a healthy meal, snack, or even a meal replacement like Shakeology® can keep hunger at bay and your hands off the devil's food cake.

3. Choose a costume that shows off your accomplishments. There is a belief that Halloween is an excuse for women to dress inappropriately, and for men to show off their muscles. And why not? This is in no way a suggestion that you attend an event in a Speedo or bikini, but something a little sexy, in a safe environment, that shows off all of your hours with P90X® can be the perfect motivation to avoid overeating. Most of us respond better to short-term, tangible goals, and wearing the Spider-Man costume without the built-in abs is certainly attainable. So be a little daring one night, and save the costume for future motivation.

4. Work out before attending an event. Many studies have been done that conclude we tend to eat less—and absorb less of the bad stuff when we do—after a good workout. Also, the rush of endorphins tends to make us a bit happier, which means we don't seek joy in Reese's Peanut Butter Cups®. A really intense INSANITY™ workout just before the big party might save you countless more to undo the damage.

5. Avoid the punch bowl. For some reason, there is always a bowl of sherbet-stuffed punch around at Halloween. Perhaps it is the festive orange color, or the fact it mixes nicely with vodka? Regardless, run in the opposite direction. One serving can equal a couple hundred calories and send your blood sugar levels through the roof. Always stick to beverages that you can determine a calorie count for, and preferably, those that have few or no calories.

6. Try the "two-to-one" theory. When out on the town, my friends and I used to employ the strategy that for every alcoholic beverage we consumed, we had to follow it up with two glasses of water. Why not try this for sugary snacks at parties? For every mini candy bar you consume, follow it up with two veggies off of the crudités tray. All of the fiber will help fill you up fast, and following up a Milky Way with broccoli is really not so appealing. It could help you eat less, or maybe just stick to the broccoli.

7. Host your own event. If you simply can't say no to Halloween goodies at a party, host your own and take control of what is on the table. Low-fat brownies, cookies, and even cakes taste incredibly similar to the full-fat version, but will leave less residual damage. Choose from the selection of candies we suggested above, serve air-popped popcorn, and make a light punch with diet sherbet that everyone will enjoy. And don't forget the fruit and veggie platters. Also, taking the focus off food with a scary movie or some fun games can often make the party much more enjoyable. After all, we stand around, talk to people, and eat every day. Why not try to make your event a little bit different?

8. Get rid of the evidence. For those of you who hate to waste, this might be a difficult one. But, however you do it, get rid of ALL of the trick-or-treat candy the following day. If you work in an office, set it out in the lunchroom. If you work from home, anonymously mail it to your high school enemy. It is too hard to say no to a bowl of Snickers® bars, especially after a rough day, if they are sitting in a cabinet calling your name. Most of us will not get in a car to go buy candy, but if it is there, we will eat it. Just get it out of the house as quickly as you can.

9. Don't forget the parents. When you're handing out treats on trick-or-treat night, it's a great time to treat some of the parents in your neighborhood with a packet of Shakeology or a P90X Peak Performance Protein Bar to give them the energy for a long night of going door to door with their little goblins. Then, you can wish them a Happy Health-oween!

Halloween is only one night, so don't make it your gateway to a gluttonous holiday season. Instead, use it as a motivator for looking great! Holidays can be the very best time of the year, even on a diet and fitness plan. Just remember how it will feel when, at that Christmas party, everyone comments on how great you look. That will make any holiday seem a lot less frightening.

10 Healthy Snacks for Couch Time

By Joe Wilkes

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

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

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

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

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

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

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

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

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

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


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

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

Do you need another reason to exercise?

Wow, who knew? Exercise can actually help to prevent you from getting sick.

I know that when I am down or depressed a good sweat inducing workout is all that it takes to get me going again. When I am drowsy and don't want to wake up in the morning a quick workout will always do the trick to get me ready to start my day. There are obviously so many great reasons to exercise, but according to this article, exercise can help prevent your from getting sick!

http://www.dailyspark.com/blog.asp?post=exercise_reduces_sick_time_better_than_drugs

THE TRUTH BEHIND YOUR SCALE!

For years and years, women all over the world have been slaves to the scale, me included. Up until the last 6 months or so, I would weigh myself every single day and watch the scale go up an down. I would get frustrated when it went up and excited when it went down. But the fluctation on the scale didn't reflect any real difference in my body.

In March of this year, I slowly started to change my mindset about the scale. This would not have been possible with out Beachbody.com. I started out with Slim in 6 and then progressed on to P90X. Both of these programs stress taking before measurements and pictures. I reluctantly did this and was amazed with my results in just 6 weeks and then again in 30, 60 and 90 days of P90X. I personally have not been on the scale for over 30 days. I have finally learned that there are so many other ways to measure success than a number on a scale!!!

Here is another great article about other ways to measure your progress.


Your Scale Doesn't Tell the Whole Story
By Whitney Provost

When it comes to weight loss, the scale can be a good measure of progress, particularly if you have a lot of weight to lose. But if you place too much emphasis on your weight and not enough on your body composition (the ratio of fat to lean muscle), you're only getting half the story. Plus, dreading your weigh-in or obsessing over the number on the scale is unproductive and can lead to unhealthy behaviors such as bingeing or starving yourself. Losing pounds doesn't always mean losing fat. Here's why the scale can be misleading.

*The scale doesn't tell you how much fat you have. Your scale does exactly what it's supposed to—it tells you how much you weigh. But in addition to measuring your weight, the scale weighs bone, water, muscle, organs, and undigested food. When the number on the scale goes up or down, it doesn't represent only fat loss or muscle gain. It measures fluctuations in glycogen (stored carbohydrates) and water, and it even measures how much that breakfast you ate weighs.
You may wonder about scales that claim to measure your body fat. These send small electrical currents up one leg, through your pelvis, and down the other leg to determine your body's density. Then a formula is used to estimate your body fat. The problem with these scales is that they're notoriously inaccurate. However, they are usually consistent in their readings, so they can be helpful as a measuring tool. Even though the body fat reading might be off by as much as 5 or 10 percent, if the number trends downward over time, you know you're on the right track.

*The scale can't tell if you've gained muscle. A pound of muscle is like a brick, small and compact. A pound of fat is like a fluffy feather pillow, bulky and lumpy. When you gain muscle and lose fat, your body gets smaller and tighter. Building muscle also makes it possible to drop clothing sizes without a big change in weight. Perhaps after a 90-day fitness program, the scale says you lost 7 pounds, which may not sound like much. But what if you actually lost 12 pounds of fat and gained 5 pounds of muscle? That's a remarkable improvement in your body composition, but you wouldn't know it if you only used your regular bathroom scale to track your progress.

*You didn't really gain 5 pounds of fat overnight. You may step on the scale one morning and shriek in disbelief because the number is five digits higher than it was the day before. Stop panicking. Unless you ate an extra 17,500 calories the previous day, you didn't gain fat (a pound of fat is equivalent to 3,500 calories). Your scale is registering water, stored carbohydrates, and food. Also, cheap bathroom scales may have measurement errors, giving slightly different readings even when you're at exactly the same weight.

*Your body's water levels are constantly changing. The scale can move up or down depending on how much water you drink, how much salt you consume, how much you sweat, and how many carbohydrates you eat. An average person can see a daily fluctuation in water weight of about 2 pounds, without any changes to diet or exercise habits. These fluctuations do not signify fat loss, and watching the scale move up and down every day can be frustrating for many dieters.

If you're trying to achieve a healthy weight and improve the way you look, you should focus less on what the scale says and more on developing the good habits that will produce results. To get lean and strong, with low body fat and nice muscle tone, there are three things you should do:

1. Cardio plus weight lifting (or other resistance training). Cardio workouts raise your heart rate to help you improve your fitness level, burn calories, and shed fat. Resistance training builds muscle, which boosts your metabolism and helps you burn even more calories. Fitness programs like P90X®, ChaLEAN Extreme®, and RevAbs™ all use cardio plus resistance training to improve muscle mass and burn fat.

2. Healthy diet. No matter how much you exercise, you'll never reach your fat-loss goals if you don't follow a healthy diet consisting of protein, vegetables, fruit, and whole grains. The right foods in controlled portions will fuel your body as it shrinks.

3. Track your progress. If you don't use the scale, you need to do something else to check your progress.

*One of the best ways to keep track of your changing body is to use a tape measure. Record your chest, waist, hip, thigh, arm, and wrist measurements in a journal or the guidebook that comes with your workout program. Update the measurements every 30 days to see how your body changes.

*Pictures are also good indicators of progress. Have someone take front, side, and back photos of you every 30 days and keep these with your body measurements.

*Body fat testers can also be used regularly to track your fat loss. Monitoring your progress with tools other than the scale will give you a more realistic assessment of your weight loss success.

*Hydrostatic (underwater) testing and DEXA (X-ray) scans use advanced technology to measure your body fat with a high degree of accuracy. An Internet search can help you find testing centers in your area.

*Notice how your clothes fit. This is a foolproof way to prove that you're losing weight. If your clothes are getting looser, your body is shrinking, even if you don't see a big change in the mirror yet.

Too many people are slaves to the scale. They can't resist weighing themselves, only to feel guilty, angry, or demoralized when the numbers don't move down quickly enough. If you're one of those people whose weigh-ins lead to loss of motivation or a feeling of helplessness, then you need to reconsider using the scale for your progress checks. Success is more than just a number.

SMALL PLANS, BIG WEIGHT LOSS

Here is another great article about the benefits of planning your meals.

A Little Planning Can Lead to Big Weight Loss
By Whitney Provost


The problem: You're busy. You have to work, organize family activities, run errands, and make time for exercise. When do you decide what to eat? If you're like many people, you don't think about your next meal until you're starving. And then you might be tempted to hit the fast food drive-through or the office vending machine for a quick fix. But if you're trying to lose weight, you know this isn't a good diet strategy.

The solution: Plan ahead. If weight loss is your goal, you should never be caught off guard and hungry. A little forethought is all it takes to create meals that will keep you satisfied and your hunger at bay. It doesn't have to be difficult or time-consuming either.

Here are a few reasons that planning your meals in advance can help you lose weight more easily:

Keeps your hunger under control. Fuel your body at regular intervals to tame your appetite and make it easier to stick to your diet. When you're not starving, you'll be able to resist the office candy jar or the coffeehouse muffin.
Easier to monitor your calorie intake. Advance planning means you can decide how many calories to eat at each meal, then prepare food that meets your goals. It's easier than trying to add up calories throughout the day.
You'll be less likely to binge. When you plan your meals in advance, you can add in your favorite treats or schedule a special cheat meal and still meet your calorie requirements. You'll stay in control of your choices and be able to enjoy your food without guilt or anxiety.

If you're following a Beachbody® program and meal plan, you're probably trying to eat more often throughout the day to keep your metabolism up and your blood sugar stable. This might seem overwhelming at first, but all you really need is enough tasty food to meet your calorie requirements and stay full until the next time you eat. Here are five tips for planning your meals in advance to keep your energy up and your hunger at bay:

1. Cook in bulk. When you prepare meals, make double and freeze half in individual containers. Use the weekends (or any free time during the week) to plan your meals with your family. Decide what you're going to eat, then shop accordingly so healthy food is always on hand. As you prep for one meal, cook more vegetables and meat than you'll need, and use the leftovers in the next day's food plan. You can also chop extra vegetables and store them raw in the refrigerator for a quick salad later.

2. Portion food into single servings. Measure out cereal, nuts, Whey Protein Powder, vegetables, and fruit into bags or containers. When you're in a rush to leave the house, just toss what you need into your bag or car. You can also keep protein bars on hand for a convenient on-the-go snack.

3. Bring one container; eat twice. If you're going to be at work all day, bring one large container of food and eat half at lunch and the other half later in the day. It's one less meal to plan.

4. Keep it simple. You don't have to prepare a multicourse feast five times a day to eat well. When you're on the go, choose things that are portable and don't require a lot of fuss, like:
-hard-boiled eggs and whole-grain toast
-oatmeal with berries and nuts
-grilled chicken and a salad
-canned tuna or chicken and brown rice
-sandwiches on whole-grain bread or wraps
-nuts and dried fruit
-string cheese and whole-grain crackers
-yogurt and fruit
-Whey Protein Powder
-vegetables and hummus
-Shakeology® (take one of the new single-serve packets or a scoopful in a plastic bag or your shaker cup)

5. Anticipate busy days. If you know your kids have soccer practice every Tuesday evening, then make that night's dinner quick and easy. Perhaps that becomes your cheat meal and you order pizza (better yet, have the ingredients on hand to make your own healthy version. The kids will love creating their own pizzas). Or you can simply defrost a meal you've frozen ahead of time, so it's ready to throw in the oven when you get home. Plan ahead so your busy schedule doesn't get in the way of your weight loss.

Planning for Success

Over the last several months of my healthly lifesyle change, I have come to realize that planning is everything. If you can successfully plan out your meals for the day or for the week ahead, you are less likely to endulge in something not so good for you.

Weekly planning:

By planning out your meals for the entire week you can save yourself time, money and calories. If you have a weekly meal plan, you can save time by grocery shopping once for the week instead of several times during the week. You can save money by buying and cooking in bulk for the week. Also by planning ahead for the week before you go to the grocery store, you can ensure that you have plenty of healthy options for you and your family around the house. The more healthy options you have around the house the more likely you are to pick them over something else.

Daily planning:

If you really want to help yourself reach your nutritional goals, one must is to plan out your meals and snacks for the day. Before I leave the house in the morning, I make sure that I have my morning snack, lunch, and afternoon snack taken care of for the day. When I take the time to pack these items and take them with me, I will usually take the time to eat them over some other temptation at the office.

Traveling is another great time to take advantage of your planning skills. By packing nutrional snacks like almonds, fruits, veggies, protein bars, and protein powder you can help to ensure that you don't end up with the afternoon munchies at the candy bar aisle in the quick trip. Also take an ice chest and pack bottled water and other healthy drinks. If you can limit your temptation by not having to go into the quick trip, you will increase your chances that you will make the right choice.

Fit Foods for Fall
By Joe Wilkes

We all know the benefits of eating fruits and vegetables. They contain vitamins, minerals, fiber, and other nutrients to keep our bodies running in peak condition. Study after study shows that people who consume the most fruits and veggies are less at risk for a host of illnesses, including heart disease and cancer. And so, farmers' markets have started cropping up all over and supermarkets have begun expanding their produce sections to accommodate the increased demand. In some places, fast-food restaurants are giving way to community garden plots. Even the White House lawn has been tilled and planted.

The best fruits and vegetables to eat are the ones grown locally and seasonally. Doing this saves money, protects the planet, and pleases your palate. Crops are more bountiful during their natural harvest times, and your pocketbook benefits from the surplus. Plus, if you buy locally, you won't incur the costs of the food being transported to your store, and the planet won't incur the costs of fossil fuels being burned to ship that food. But even if money were no object and global warming weren't an issue, the best reason to eat locally and seasonally is taste. The following 10 foods are reaching their seasonal peaks. They're grown and available in most regions of the United States.

1. Apples. An apple a day can keep the doctor away in more ways than one. Studies have shown that apples can help lower cholesterol, manage diabetes, and prevent several diseases, including cancer, Alzheimer's disease, osteoporosis, and asthma. Make sure you don't peel the apple. The peel contains quercetin, an antioxidant shown in a Finnish study to reduce heart disease and inhibit tumor growth. The skin also contains insoluble fiber; the flesh contains pectin, a soluble fiber. While apples are great on their own, they also make great crunchy additions to salads or tasty additions to baked dessert treats. Did you know apples were originally native to Kazakhstan? That makes Borat their second-best export.

2. Corn. Generally, our society eats way too much corn. It's in almost every food we eat, especially in its most nefarious form—high fructose corn syrup. It's easily America's number one crop. But fall is the time when we get the harvest of the tastiest sweet corn. Besides being delicious, in its unprocessed state, it's actually quite healthy. A food study at Cornell University showed that ferulic acid, an antioxidant produced when sweet corn is cooked, is another heart disease and cancer fighter. It's also a good source of vitamins B1, B5, and C, folate, and fiber. Besides eating it on the cob, try corn in salads or as a colorful, crunchy addition to a salsa.

3. Cucumbers. Normally, we don't see cucumbers until they've been pickled and sliced and added to two all-beef patties and a sesame seed bun. Cucumbers are very low in calories (just 4 calories per ounce), a natural diuretic, and thought to help prevent pancreatic, liver, and kidney diseases. They contain potassium, which helps regulate blood pressure. The skin contains silica, which helps strengthen connective tissue. And they're not just for eating. The juice makes a great skin lotion. Those spa ladies with cucumber slices on their eyes aren't doing it for nothing. The juice reduces swelling not just for eye bags but also for burns and skin disorders. A tasty way to eat cucumbers is my Russian grandmother's simple recipe of thinly sliced cucumbers, low-fat yogurt, thinly sliced onion, and chopped dill (she actually used sour cream too, but we won't go there).

4. Eggplant. Eggplants contain lots of vitamins, minerals, and fiber, and also high levels of antioxidants, including nasunin, which has been shown to protect cells from free radical damage. Eggplants also contain terpenes, which are believed to help lower cholesterol. Eggplant is a very versatile ingredient in all kinds of cooking, including Italian, Indian, and Chinese dishes. It can be baked, stewed, or sautéed, among other cooking methods. One thing to watch out for is that the flesh of the eggplant is highly absorptive, so if you fry it in oil, it will soak it all up. One cooking technique is to lightly salt sliced eggplant before cooking it; then let it sit for a half hour and rinse the salt off. This will cause the cell structure of the eggplant to contract, making it a little less "spongey." My mom's been dealing with a bumper crop of eggplant from her backyard garden and has been putting eggplant in everything. A recent success was replacing the pasta in her favorite lasagna recipe with thinly sliced eggplant. It absorbed the tomato sauce instead of the oil and made the dish richer and creamier.

5. Grapes. There's been much written about the benefits of wine, and the harvest for the 2009 vintages is beginning. But you don't have to get loaded to get the benefits of grapes. In their unfermented state, they're a great source of vitamins A, B6, and C, folate, potassium, calcium, magnesium, zinc, and fiber. Like apples, they contain the antioxidant quercitin. They also contain resveratrol, which has been shown to reduce blood clots and protect arteries from free radical damage. Generally speaking, the darker the grape, the higher the antioxidant levels. Grapes are great snacks and low in calories. They make great additions to salads, or you can freeze them for a warm-weather treat.

6. Okra. This may be the most intimidating ingredient on this list. Many people are put off by okra's bristly outside and somewhat slimy inside, but it has a lot of health benefits that should make you take a second look. It's full of vitamins, minerals, and fiber. And it has great gastrointestinal benefits. Its high mucilage content, which thickens stews and gumbos, also helps absorb cholesterol, toxins, and bile and has a gentle laxative effect. Its seeds also contain amino acids and protein. It is also believed to be good for the skin and hair. It has been said that Cleopatra ate okra as part of her beauty regimen. Okra is great in soups and stews or lightly sautéed as a side dish.

7. Pears. This is my favorite fall food. The biggest, juiciest pears start showing up in farmers' markets right about now. Besides being a great source of stains on my shirts, they have high levels of vitamins C and K, copper, and fiber. They contain even more of the soluble fiber pectin than apples, which can play an important part in digestive health and lowering cholesterol. Pears have also been shown to reduce kidney inflammation and colitis. Asian pears, which are crunchy like an apple, are also in season now and contain the health benefits of both fruits. Pears are great plain, broiled, or poached. Asian pears can be shredded as a healthy addition to a slaw.

8. Peppers. Whether you like them spicy or sweet, now is prime pepper-picking time. Fiber-rich peppers have high levels of vitamins A, C, and K, with red peppers containing the highest levels. Red peppers, like tomatoes, are also good sources of lycopene, which studies show may be linked to cancer prevention. Hot peppers contain capsaicin, which has been shown to help prevent ulcers and lower cholesterol. Plus, hot peppers can help ramp up your metabolism. I can't think of many dishes that couldn't be improved with a little peppery zip. Soups, stir-frys, salads . . . I even had some chocolate cayenne ice cream that was pretty good.

9. Raspberries. Raspberries are some of the healthiest, but priciest, berries out there. So now when they're in season is the most economical time to enjoy them. Raspberries contain several flavonoids called anthocyanins, believed to have antimicrobial properties, which can help prevent fungal and yeast infections and aid with irritable bowel syndrome. A Netherlands study recently showed that raspberries had 10 times as many antioxidants as tomatoes. Like apples and pears, they also contain high levels of pectin. While they're great as snacks and desserts, think about trying them in a salad.

10. Tomatoes. The big new star of the tomato nutritional profile is lycopene. This carotenoid has increasingly been shown to be a powerful antioxidant that may play a big role in preventing cancer and heart disease. They are also great sources of vitamin C. And for those of you who don't care for raw tomatoes (as George Carlin said, they look like they're in the larval stage), tomatoes lose very little of their nutritional value when cooked. So they can be enjoyed stewed, in sauce, and even as ketchup (although we recommend a ketchup free of high fructose corn syrup and low in sodium). This is a prime time to seek out tomatoes at the farmers' market. Especially exotic are the heirloom varieties that come in yellows, greens, purples, browns, and reds. They can make a beautiful multicolored and antioxidant-rich salad.

If you can't get to the farmers' market, you just can't stand eating fruits and vegetables, or you don't have the time to get your recommended number of servings each day, fear not. Try out Shakeology®, the new shake from Beachbody® that contains more than 70 healthy ingredients. It takes the guesswork out of nutrition. It's the Healthiest Meal of the Day®.