Blog Posts by Erin Kurdyla, Fresh Fitness Tips, SELF Magazine

By Erin Kurdyla, SELF magazine

After walking around with bags under my eyes for days, last night I decided to skip my late night workout and hit the hay early. Today, after 9 hours of sleep, I feel like a new woman and my morning workout was one of my best. Lesson learned: Never underestimate the power of sleep!

Related: Moves to Slim Without the Gym

According to research, sleep not only has the power to re-energize your body, it also regulates your metabolism (lack of sleep can slow down your daily calorie burn), and keeps your appetite in check too! The magic number for me is eight. Eight hours of sleep each night is my new goal.

During this crazy time of year, are you snoozing the right amount for you and your body? Here's a few tips to help get you sleeping.

1. Set a Specific Bedtime: Even though this is a busy time of year try planning on jumping under the covers around the same time each night. Aim for 7-8 hours of sleep.

2. Leave Your "To Do List" Behind: If your mind

By Erin Kurdyla, SELF magazine

Here's an eye opening fact: 1 in every 6 American women will be the victim of a completed or an attempted rape in their lifetime. After almost becoming a victim herself, third degree black belt and personal trainer Jennifer Cassetta, creator of Stilettos and Self Defense began running workshops aimed at teaching modern women how to avoid dangerous situations, become more aware and confident, and how to fight back when necessary. Here, she shares with Self readers,five deadly weapons found on your body--that could save your life!

5 Deadly Weapons Found on Your Body

1. Legs: for running.
If you find yourself in a dangerous situation the first line of defense is to run the heck away!

Related: 7 steps to Natalie Portman's Black Swan body

2. Your voice: Scream like you mean it.
Scream so others can hear you. Scream and curse at your attacker to let him know you mean business. Your voice is a powerful weapon if you use it correctly. Go deep from your

By Erin Kurdyla, SELF magazine

As the temps dip lower and lower, do you brave the cold and sweat outdoors, or run for cover to your basement treadmill or fave workout DVD? When is it too cold for you to sweat outside?

Related: 7 steps to Natalie Portman's Black Swan body

I say never! In order to avoid running on the treadmill I'll bundle all winter long. Plus I love the feel-good-factor (research proven) that I get when I'm working out in the fresh air. After the initial chill, it's a real energy booster! Want to stay out longer this winter? Here are my 3 best cold weather workout tips!

Related: 8 Moves to Perk Up Your Boobs

1. Layer up
Start with a bottom layer that wicks away the sweat, avoid cotton! Then add an insulator, and a water-proof top layer that will protect you from the elements. Don't forget the gloves!

2. Warm up
Get your body moving indoors, and then take to the cold.

Related: 34 De-stressing Snacks for Weight Loss

3. Watch out
For black ice, or slippery

By Erin Kurdyla, SELF magazine

If you and your kid's schedules seem to go into overdrive in December, and fitting in your normal fitness routine and family time becomes even more of a challenge, why not sneak a few minutes of sweat-time in with the fam?

Fitness expert Patricia Friberg, offers fun-filled exercise ideas designed to get the busiest of families up and moving together. You'll burn calories and build strength while spending some quality time with the people that matter the most!

12 days of Family Fitness in 30 minutes:

1. Brisk walking in the Winter Wonderland: Enjoy the sights and sounds of Christmas as you walk side by side with your family. 30 minute walk.

2. "Baby its cold outside" Home obstacle Circuit: Pick 5-7 activities to do in your home, ie Living room hopscotch, back door to front door shuttle run, kitchen counter incline pushups and couch/ chair squats.

3. "Run Run Rudolf" Dash: Run the distance of one street light then walk the next to recover. Repeat (Try

By Erin Kurdyla, SELF magazine

You're most comfortable sports bra from a few years back may be your favorite, but if it's worn out and unsupportive it's time to let it go. The life of a sports bra is shorter than you think! We asked the experts at Moving Comfort to weigh in on the true shelf life of a sports bra. Here's what they had to say...

Related: 20 superfoods for weight loss

Depending on how often a sports bra is worn, it should be replaced every 6-12 months. How do you know when it's time to replace a bra?

Tip 1: Band rolls or flips up. This is the most common symptom of an old bra. Over time, and washing, elastics in the band get worn and lose their support. The bottom band provides the foundation for your support. So, it's important to notice when it's time to retire the bra and start with a strong, new foundation.

Tip 2: Straps are stretchy. Straps should have minimal stretch to reduce up-and-down breast movement. Just like the band, if a bra has been worn and washed too

By Erin Kurdyla, SELF magazine

I know yoga offers tons of stress-busting, body-strengthening benefits! But if you're like me, and the practice makes you less OM and more AHH, can you ever become a glee-filled yogis? Jill Miller creator of Yoga Tune Up, offers these learn to love yoga tips:

1) Limit yourself to just 3 poses after your regular workout....that way you won't feel overwhelmed by needing to accomplish too much at once.

2) Timing is everything....set a kitchen timer, or your cell phone so that you hold each pose for 30 seconds on the first day, then up it by 5 seconds daily. Once you hit 1 minute, you're ready to add 3 more poses!

3) Think of Yoga as "getting pretty on the inside" so that you move better throughout your day, and whittle away at gnawing aches and pains.

4) Instead of chanting OM, listen to the sound of your breath, and try to follow it through the entire inhale and exhale. If your mind wanders, return to concentrating on the breath.

5) Find a yoga

By Erin Kurdyla, SELF magazine

Why Plyometrics? One of the most effective ways to burn serious fat and tone up fast is to incorporate quick explosive jumping moves called plyometrics into your workout. Plyometrics are great because they don't require any equipment and can be done anywhere. These moves increase endurance and muscle strength while scorching tons of calories! One of our favorite moves is the Jump Squat with a Crunch. When doing this and other plyometric moves, the muscles are loaded and then contracted, leaving you with a sleek and toned backside. Now try it out for yourself!

The Move: Squat Jump with a Crunch

You'll Need: a small space

By Erin Kurdyla, SELF magazine

Made a New Year's resolution last January and haven't fulfilled it yet? No sweat, there's still a few more weeks to make progress on those fitness goals and achieve greatness before we ring in 2011. Thanks to Advantage Private Trainer Fred Engelfried of The Sports Club/LA, here are five easy tips to help rekindle your spirit and get you back on track before the ball drops.