Blog Posts by FITNESS Magazine

By Maura Kelly

Last week, scared silly about a speech I had to give, I rode my bike to the event, hoping it would calm my jitters. Luckily, it did that and a whole lot more: Cycling cleared my head so that I was able to remember the lecture word for word without notes. I gave the best talk of my life.

Turns out, that half-hour workout was the smartest pre-speech prep I could have done, according to a number of new studies showing that exercise strengthens the body and the mind. For instance, a recent finding from the University of Illinois at Urbana-Champaign reveals that people perform significantly better on memory tests if they take them shortly after doing 30 minutes of aerobics. "Learning, remembering, reasoning, alertness, and mood improve with fitness," says Patrick Hogan, DO, a neurologist with Puget Sound Neurology in Tacoma, Washington. "A physical workout is better than any medicine. It's the single most powerful thing you can do for your brain."

Add healthy eating to

By Caroline Hwang, Photograph by Laura Doss

These easy changes will help you get slim and feel a lot less stressed -- and they'll add years to your life.

Related: 31 More Ways to Instantly Boost Your Health

Every Morning


Think you can put off taking care of yourself? Start thinking differently. "Only one-third of our health is determined by genetics. The rest is due to lifestyle choices," says Gary Small, MD, director of the Center on Aging at UCLA and author of The Longevity Bible. "It's easier to protect well-being than it is to repair damage," he says. To make a U-turn now and head down the road to good health, try these very doable strategies.


Related: How You Can Become a Morning Person

Weigh Yourself

Yes, your weight can fluctuate from day to day, but daily check-ins have been shown to help protect against added pounds.

Our best advice: Step on the scale at the same time every day. "If you're up three to five pounds in a span of a few days, watch your portions and work out

By the editors of FITNESS magazine

Keep these spices handy in your spice rack to not only improve the taste of your meals but to keep you healthy, too. These spices have health benefits like lowering cholesterol and preventing cancer.

Related: 6 Ways You Can Prevent Cancer Right Now

Dried Red Pepper

The compound capsaicin puts the heat in chilies. It may lower the risk of skin and colon cancers; studies show it also helps people eat fewer calories. Try hot pepper on pizza or in pasta.

Related:The 8 Healthiest Drinks to Sip On




Nutmeg

Nutmeg contains antibacterial compounds that may help fight listeria, E. coli, and salmonella, according to research. Try nutmeg in soups or chicken dishes or on sweet potatoes.

Related: VIDEO: How to Shop Healthier at the Store





Cumin

Cumin is a potent anti-inflammatory and antioxidant that may help stop tumor growth. Try cumin in tacos, or use it as a rub on meats.

Related: Stay-Trim Tricks: What Diet and Fitness Experts Eat







Tumeric

Turmeric

By the editors of FITNESS magazine

New to yoga? Try these basic yoga poses to get stronger and more flexible.

Related: Beat Stress, Weight Less: Calorie-Burning Yoga Workout



Mountain Pose

• Stand tall with feet together, shoulders relaxed, weight evenly distributed through your soles, arms at sides.

• Take a deep breath and raise your hands overhead, palms facing each other with arms straight. Reach up toward the sky with your fingertips.

• Start on all fours with hands directly under shoulders, knees under hips.

• Walk hands a few inches forward and spread fingers wide, pressing palms into mat.

• Curl toes under and slowly press hips toward ceiling, bringing your body into an inverted V, pressing shoulders away from ears. Feet should be hip-width apart, knees slightly bent.

• Hold for 3 full breaths.

• Stand with legs 3 to 4 feet apart, turning right foot out

By: Caroline Hwang

When you stick to a routine, it's easy to become, well, stuck. If you're not trimming down, toning up, or feeling any fitter, it's likely due to one of the following exercise errors. Read on for how to reboot -- and get the body you want, pronto!


Related: You Can Do It! Get Your Best Body Ever


Mistake #1: You Rely on Cardio to Peel Off Pounds

For most women, sweaty aerobic exercise alone isn't enough. "Research shows that weight loss is minimal if it isn't accompanied by dieting," says Amy Luke, PhD, a nutritional epidemiologist at the Stritch School of Medicine at Loyola University Chicago. "We may compensate for the extra energy we're burning during physical activity by doing less the rest of the day, or more commonly, we feel famished after working out, so we eat more."

The Solution: Keep your diet in check. To drop a pound, which is 3,500 calories, in one week, aim to eat 300 fewer calories every day (300 x 7 = 2,100) while burning 300 calories from exercise

By: Debbie Koenig

How to keep losing weight when life (pulled muscle, new guy, the siren call of the vending machine) gets in the way.

The Crisis: A pulled muscle sidelines your routine.

The Action Plan: With any injury, always speak to your doctor first. If you're hurt badly, ask for a referral to a physical therapist who works specifically with athletes; he or she may be more sensitive to your desire to get moving quickly. Next, view your setback as an opportunity to vary your routine. Hurt your shoulder? You can probably still ride a recumbent bicycle, says Ellie Krieger, RD, host of the Food Network's Healthy Appetite and author of Small Changes, Big Results: A 12-Week Action Plan to a Better Life (Clarkson Potter, 2005).

If your doctor insists that you lie low for a while, be extra mindful of your diet. Because of your new exerciseless life, your calorie needs will decrease. "Try not to use food to relieve boredom, anxiety, or other emotions that are bound to crop up with the

By: Stacey Colino

Despite all those tired that-time-of-the-month punch lines, hormones are no joke. Scientists now say that fluctuating hormones can boost your emotional well-being -- and they can exacerbate chronic health conditions and increase your risk of injury while exercising. "They affect your entire body, not just your reproductive system" says Hadine Joffe, MD, director of endocrine studies at Massachusetts General Hospital in Boston. Check out the truth about what your hormones really do below.

#1: Your Hormonal Shifts May Make You Susceptible to an Exercise Injury

Research suggests that women are four to six times more likely than men to experience a painful knee injury, such as tearing the knee's anterior curciate ligament (ACL), while playing sports such as soccer, basketball, or volleyball. One reason: "Hormones appear to affect a woman's neuromuscular control -- the order and timing in which your muscles contract," says Gregory Dedrick, ScD, an assistant professor

By: Sarah D'Angelo

Finally give your girls the support they need. Follow our ultimate sports bra guide -- we tested 50-plus styles -- to find your perfect fit.

Related: The Best Shoes for Every Workout

Best for A Cups: The North Face Bounce-B-Gone Bra

The North Face Bounce-B-Gone Bra ($28, thenorthface.com)

Tester says: "Exactly as promised, it was super-supportive and comfortable through my hour-long run."

Tester says: "The fabric is so soft, and the style is surprisingly flattering, not flattening."

Related: How Healthy Are Your Breasts?

Best for B Cups: Champion Double Dry Compression Vented Sports Bra

Champion Double Dry Compression Vented Sports Bra ($30, championusa.com)

Tester says: "Snug and supportive; I felt great running in it."

Related: How to Dress 10 Pounds Thinner

Best for B Cups: Moving Comfort Vixen A/B