Mary Lynn Blabutta/Fitness MagazineBy Sara Droman
The clock strikes five, but you're not even close to being done with your day. Meanwhile, Ms. Perfect in the next cube is scooping up her purse and bidding all a cheerful goodbye. Want to know her secrets to getting more work done in less time? Our experts can help.
Related: Grab and Go: The Best Breakfast Bars for Busy Mornings
1. Feeling Good? Get to Work!
Laura Stack, author of Leave the Office Earlier, says that one of the biggest ways that people waste time not is by not matching their tasks to their energy level. "During peak energy periods, you should be working on complex tasks, like writing proposals or number crunching." Save the filing and answering e-mails for low-energy times. Unfortunately, Stack says that when office workers are in a good mood they tend to socialize. "That's when they want to do the fun stuff. Then they feel energy lag and say, 'I guess I should get to work.' So something that would have taken 30 minutes in a peak zone could take 90
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Mary Lynn Blabutta/Fitness MagazineBy Sara DromanRead More »from 7 Time-Savers for the Office
Andrew Southam/Fitness MagazineThe Biggest Loser's Alison Sweeney may spend more time on TV than she does in front of it, but the multitasking mom has mastered the art of finding exercise options in her living room or hotel room. "When it comes to working out, I don't just let it happen; I make it happen. I think about it a day in advance," says Sweeney, who walks the talk on these pages. Got 24 minutes during your fave sitcom? Then sculpt sexy muscles at home. "Anyone can do it," says Sweeney's trainer, Stevie Sant'Angelo, who designed this fast allover firm-up exclusively for FITNESS using just a couch and a single resistance band. "You'll get your sweat on and tone all the top trouble zones on your own schedule." Do 15 reps of each move then repeat the circuit twice. Stash the band between your sofa cushions so it's always on hand to keep your body supersleek.Read More »from Biggest Loser Host Alison Sweeney's Couch Workout
Targets: Back, shoulders, and biceps
• Loop center of band around couch leg and sit on floor facing couch, holding ends of band in each hand,
Jonathan Kantor/Fitness MagazineBy Melissa DalyRead More »from 8 New Diet Rules to Eat Better
Quit playing hunger games. The new rules of dieting will surprise you -- and keep you slim and satisfied.
1. Find your balance.
Calories in, calories out. We've been told that dropping pounds or maintaining our weight rests solely on this simple equation. Wrong! "In reality, not all calories are created equal," says dietitian Ashley Koff, RD, a coauthor of Mom Energy and a FITNESS advisory board member. "Quality is just as important as quantity." Here's why: Munching two 100-calorie packs of cookies for your midmorning snack gives you a total of two to three servings, or about 36 grams of carbs, and very little protein. Your body uses just 15 to 20 of those grams of carbs for energy, and unless you're highly active, it will probably store the rest, Koff explains. As a result, you end up gaining weight rather than losing it.
Stop the calorie obsession and focus more on balancing your nutrients. "Every time you eat, aim for unlimited amounts of nonstarchy vegetables
Headstand PoseBy Hagar ScherRead More »from Yoga's Surprising Health Benefits
For centuries, yoga gurus have said this ancient mind-body practice can do more than just keep you fit and flexible. In fact, they believe that regularly twisting your body like a pretzel on a sticky mat will yield incredible health benefits -- staving off insomnia, extra pounds, even heart disease. Skeptical? We were too, at first, so we did some digging to see if we could track down legitimate research to back up these bold claims. Here's what we found:
Yoga increases the range of motion in your hips, which can reduce lower-back pain, says Loren M. Fishman, MD, coauthor of Relief is in the Stretch: End Low Back Pain Through Yoga (W.W. Norton & Company, 2005). In fact, a small study of older women (ages 44 to 62), presented at the American College of Sports Medicine's annual meeting last year, suggests that yoga increases lower-back flexibility and diminishes pain. A word of caution: People suffering from persistent lower-back pain need a professional
- FITNESS Magazine | Healthy Living – Fri, Apr 27, 2012 4:56 PM EDT
Photo courtesy of Shutterstock.comBy Kati Mora, MS, RDRead More »from The Best and Worst Foods to Eat on Your Wedding Day
The last thing you probably want to think about on your wedding day is the food you can and cannot eat. But you might be interested in knowing that what you munch on can make a big difference in how you feel on the big day. Here, the best and worst foods to nosh on before and after saying "I do."
Related: 10 Sanity Savers to Be a Better Bridesmaid
The Secret Superfood: Asparagus
It might not be the first food that comes to mind when planning your menu, but according to Lauren O'Connor, MS, RD, munching on some stalks throughout the day has some big perks. O'Connor says asparagus has diuretic-like properties that can help fight bloating, along with keeping you fuller longer due to the high fiber content. And when you're trying to look good in a custom-fit wedding dress, these two things are kind of a big deal.
For On-the-Go Grazing: Homemade Trail Mix
Your wedding day will be the happiest day of your life and also the longest. It's important to have a stash of
Peter Ardito/Fitness MagazineShould you take Vitamin E? What's the best source of Vitamin C? What are flavonoids anyway? We've got the answers.Read More »from The Scoop on Antioxidants
Related: The Top 10 Antioxidant-Packed Foods
Research showing that vitamin C can damage cells' DNA has received a lot of attention, but these studies were done in test tubes, not people. Most experts say vitamin C is safe in moderate doses. And many people appear to be skimping on C. Experts say 20 to 30 percent of Americans may have low levels in their blood and up to 16 percent may be deficient. In a British study done last year, men and women with high blood levels of C had about half the risk of dying from heart disease, cancer and other ailments than those with low levels. In addition, C protects against cataracts. In a 14-year study of 478 women, Tufts University researchers found that those who took vitamin C supplements reduced their risk of developing cataracts by a third.
Whether vitamin E can prevent heart disease is still an open
By Lindsey EmeryRead More »from The 21-Minute Ab Makeover
This super-effective workout routine designed by Susan Moran-Perich, vice president of Power Pilates in New York City, combines cardio and pilates to beat belly flab.
The routine: Do all of the core exercises, followed by two minutes of cardio. Repeat the sequence three times; it'll take about 21 minutes.
What you'll need: An exercise mat and a jump rope (optional).
Single Leg Stretch1. Single-Leg Stretch
Strengthens abdominals, stretches, hip flexors
• Lie faceup, knees into chest, abs engaged.
• Lift head, place left hand on right knee, right hand at right ankle, and extend left leg 45 degrees.
• Pull right knee into chest while reaching left leg out and up.
• Switch legs and hands.
• Do 20 reps total, continuing to alternate legs.
Related: Flat Abs Fast: Core-Strengthening Workout
Double-Leg Lower/Lift2. Double-Leg Lower/Lift
• Lie faceup, abs engaged.
• Place hands under the bottom of your spine.
• Lift head and extend legs over
Sara Forrest/Fitness MagazineBy Leah McLaughlin, Sharon Boone, and Amy FishbeinRead More »from Do Self-Help Books Really Work?
Walk into any bookstore and the titles calling out to help you can seem overwhelming: Change Your Life in 30 Days, The Complete Idiot's Guide to Managing Your Time. Many have been on the bestseller list for years. Take The 7 Habits of Highly Successful People: It's stayed there for more than five years. But are these books really, well, helpful? Some experts say yes. "Self-help materials can be almost as effective as professional treatment," says John Norcross, PhD, a clinical psychologist and professor of psychology at the University of Scranton in Pennsylvania. "That is, if they give specific actionable steps and you have realistic expectations -- lasting changes are made gradually." To test his statement, we conducted our own (slightly unscientific) study: three former staffers each tried a book that addressed a personal challenge. Here's how we fared.
Related: 5 Secrets of Happy People
Achieving Breakthrough Goals
Laura Doss/Fitness MagazineBy Carey RossiRead More »from 5 Ways to Recharge Your Exercise Motivation
Don't let the mental hurdles standing between you and the body you want block your weight-loss progress. To steer around any slim-down speed bumps and excuses, follow these simple secrets for rebooting your mood and workout.
Related: 25 Cardio Routines to Never Get Bored
You Think: "The scale is stuck. Why bother?"
Rethink: "This pudge will budge."
Stick with the scale: Love it and you'll probably lose pounds. In a study at the University of Minnesota, Twin Cities, of 3,026 adults who were watching their waistlines, those who weighed themselves more frequently lost more weight over two years or regained fewer pounds. This research backs up the benefits of daily weigh-ins, but weekly may do the trick: Three-quarters of the successful long-term slimmers listed in the National Weight Control Registry step on the scale at least once a week. "Plateaus are part of the process," says Kim H. Miller, PhD, associate professor of health promotion at the University of Kentucky in
Jack Miskell/Fitness MagazineBy Tram Kim NguyenRead More »from The Truth About Where Germs Lurk
Can you really catch a nasty bug from sitting on a public toilet seat or walking barefoot in a gym locker room? Unfortunately, yes, but there is a lot you can do to protect yourself. "Eighty percent of infectious illnesses like colds and flu are transmitted by contact. Good habits like washing your hands frequently can dramatically reduce the number of pathogenic, or illness-causing, germs you're exposed to," says Philip M. Tierno Jr., Ph.D., director of clinical microbiology and immunology at New York University Medical Center in New York City and author of The Secret Life of Germs (Pocket Books, 2001). We asked the experts for their tips on ways to stay healthy in the five most germ-ridden places.
Related: QUIZ: Can You Spot the Germs?
Wear flip-flops in the locker room and shower. This warm, damp environment is a breeding ground for fungi and viruses that cause conditions like athlete's foot and plantar warts.
Put a towel on the locker-room bench before you