Blog Posts by FITNESS Magazine

Laura Doss/Fitness MagazineBy Lauren Tumas

How often do you get home too tired to cook, struggle with what to eat, and end up ordering takeout? We all know when hunger hits it's convenience over health that ultimately wins, so make it easy and be prepared. Stock up on these 10 staples and nix the takeout pizza. Just think of the money you'll save from not having to tip the pizza guy!

Related: The 10 Best Foods for Flat Abs

1. Hummus and Veggies
The Middle Eastern chickpea spread is an easy, protein-rich snack that fights hunger and balances blood sugar levels -- and a little goes a long way. Baked pita chips aren't the worst thing you can eat, but substituting some veggies can make a bigger impact than you think. "Hummus boosts energy because it contains iron, and red bell pepper slices are high in vitamin C, which helps to utilize and absorb the iron from the hummus," says holistic nutritionist Peggy Kotsopoulos, author of Must Have Been Something I Ate. Follow her easy recipe for plain hummus by throwing 1

Sara Forrest/Fitness MagazineOne in four working women gained weight on the job in a single year, according to a study published in the International Journal of Obesity. The main culprit? Long hours (and no gym time). That's why we've put together an at-work workout routine you can swap one of your coffee breaks for. Don't worry -- we won't make you do jumping jacks in your cube or run laps around the parking lot.

Ellen Barrett, creator and star of the Fat Burning Fusion DVD, designed this goof-proof Pilates and yoga-inspired routine. A 15-minute session will burn between 60 and 130 calories.

What You'll Need: A chair without wheels.
Perform the following exercises as a circuit or separately throughout the day, two or three times a week.

Related: How to Avoid Life's Big Fat Traps

1. Spine Twist
Targets shoulders, back, and abs
• Sit on chair, feet flat on floor. Extend arms overhead with palms facing in, shoulders down.
• Exhale and twist upper body to right; at the same time, press arms out to sides at

Claire Benoist/Fitness MagazineBy Juno DeMelo

The great thing about frozen treats is that unless you're a fan of brain freeze, you have to slow down and savor them. Choose the right ones and they're as guilt-free as they are delicious. That's where we come in. Working with a team of nutritionists, we found eight yummy options with 180 calories or less, minimal added sugar, and no more than six grams of saturated fat. So go ahead and indulge; these cool treats will satisfy your cravings and keep you slim.

Related: Healthy Food Awards: Breakfast Bar Winners

What Makes a Winner
Companies submitted more than 90 new frozen desserts to FITNESS. Our experts -- Anar Allidina, RD, a dietitian in private practice in Toronto; Keri Gans, RD, the author of The Small Change Diet; and Marissa Lippert, RD, the author of The Cheater's Diet -- analyzed the ingredients and nutrition facts to help us determine which ones deserved to move to the next round of judging. Those finalists were sampled in blind taste tests and voted on by

Leg LiftsHelp prevent osteoarthritis by regularly doing a variety of exercises and maintaining a healthy weight, which puts less strain on joints, says Michelle Olson, PhD, a FITNESS advisory board member and professor of exercise science at Auburn University at Montgomery. Do three sets of each exercise four times a week, Olson says.

Related: 10 Tone-Up Tweaks to Get a Better Burn

Leg Lifts
Targets hips and outer thighs
• Lie on right side on floor with legs stacked, propping torso on right elbow, resting head on right palm.
• Keeping left leg straight, lift left leg as high as you can while maintaining a straight back and hold for one count; lower to start.
• Do 15 reps then repeat on opposite side.
• MAKE IT HARDER: Place a resistance band (like SPRI Mini Band, $5; spri.com) around your ankles.

Front Leg Lifts
Targets knees
• Sit on floor with legs extended and recline torso 45 degrees, propping upper body up on forearms, then bend right leg, placing right foot flat on floor.
• Keeping

By Maura Kelly

Brian Klutch/Fitness MagazineA relationship can add so much to your life -- including extra weight! The bittersweet gains: three pounds, on average, for cohabitators in the first five years and nine for new brides, says a study from the University of North Carolina at Chapel Hill. Let your love -- but not your waistline -- grow with these tips from Jenna Bergen, author of Your Big Fat Boyfriend.

Related: More Tips to Stop the Diet Wreckers in Your Life

Tip #1: Take charge of takeout.
"Volunteer to make the call," Bergen suggests. "That way you can be sure your food is grilled rather than fried, has the dressing on the side, or comes with brown, not white, rice."

Tip #2: Ask for a shelf in the fridge.
When he offers you closet space, tell him you'd love some in the refrigerator too. Then stock up on healthier snacks than his chips and dip.

Tip #3: Save the couch for non-meal activities.
Eat in front of the TV and you'll mindlessly overindulge. Bergen's advice: Sit at the kitchen table, even if

Laura Doss/Fitness MagazineBy Lisa Kovalovich Whitmore

Whether you work up a sweat in the morning or evening, chances are you grab a little bite before you hit the gym. A snack before you work out helps give you energy and stamina to go the distance. But did you know that eating a snack after you work out is even more important? "You want to make sure you feed your body to help repair muscle tissues and replenish glycogen stores [which are depleted after a strenuous workout]," says Kristin Reisinger, MS, RD, a sports nutritionist and competitive figure athlete based in New Jersey. Here, six top snacks to fuel your body post workout (Reisinger recommends chasing each of these snacks with 8-12 ounces of water).

Related: The Top 7 Foods for Runners

Protein Shake with Banana
"After a workout, you want ample protein combined with a carbohydrate," says Reisinger. A protein shake made from whey protein, water, and half a banana is a great choice, since your body quickly turns it into energy.

Peter Ardito/Fitness MagazineBy Amanda Pressner

Does squeezing into your workout tights feel like a feat of gymnastics? Before you swear off everything but baby carrots, consider this: The culprit behind weight gain may not be what you're eating, but how much. Since the late '70s, we've added 570 calories a day to our diets, and half of them can be attributed to larger portions, according to research at the University of North Carolina. "Even though today's serving sizes can be more than triple what the USDA recommends, they've become our new normal, and anything smaller can seem puny by comparison," says Lisa R. Young, PhD, RD, a FITNESS advisory board member and the author of The Portion Teller Plan. Fortunately, having strong visual aids, can go a long way toward helping you shift your mind-set. Once you know what right-size portions look like, selecting them will become second nature. The best part? You can downsize your plate -- and your weight -- without giving up the foods you love.

Related: How to

Dorit Thies/Fitness MagazineBy Mark Anders

Want to know the secrets to getting a toned, trim body in record time? We did too, so we went straight to the top personal trainers, exercise physiologists and fitness instructors for the ultimate moves and motivation tricks to kick a fitness routine into high gear. Put a few of these tips into action each week and you're guaranteed to see faster results!

Related: Get Fitter, Firmer, Faster! 18 Fitness Shortcuts

1. Tone Up on the Treadmill

"Save time at the gym with this 10-minute cardio/sculpt session: Hop on a treadmill holding a three- to five-pound dumbbell in each hand, and set the speed to a brisk walk. Do a one-minute set each of shoulder presses, biceps curls, triceps extensions, side laterals, front laterals and standing triceps kickbacks one after another as you walk. I's an amazing upper-body challenge that also gets your heart pumping. Do this series two or three times each week. As you improve, work up to doing four-minute sets."
--Michael George,