Blog Posts by FITNESS Magazine

  • So Long, Job Fat! Moves to Lose Weight at Your Desk

    Sara Forrest/Fitness MagazineSara 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

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  • FITNESS 2012 Healthy Food Awards: Best Frozen Desserts

    Claire Benoist/Fitness MagazineClaire 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

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  • No More Injuries! 3 Moves for Stronger Joints

    Leg LiftsLeg 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

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  • Is Your Guy Making You Fat? 4 Tips to Stop the Love Chub

    By Maura Kelly

    Brian Klutch/Fitness MagazineBrian 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

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  • 6 Smart Snacks for After Your Workout

    Laura Doss/Fitness MagazineLaura 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.


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  • Size Matters: Your Guide to Healthy Portion Sizes

    Peter Ardito/Fitness MagazinePeter 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

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  • The 13 Best Workout Tips of All Time

    Dorit Thies/Fitness MagazineDorit 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, trainer

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  • Take Back Your Time: Add Hours to Your Day

    Laura Doss/Fitness MagazineLaura Doss/Fitness MagazineBy Virgina Sole-Smith

    Between deadlines, kickboxing class, and your best friend's latest crisis, you've barely got a moment to spare. We consulted with Laura Sari Geduldig, a life coach in the San Francisco Bay area, and Caroline Righton, author of The Life Audit, for tips on how to shave minutes off everyday activities. Find your top time-suckers below, and get ready to reclaim your day (not to mention your life).

    Related: 8 Time-Savers for a Better Social Life

    The Time Suck:
    Staying in the know on all the celebrity gossip and political chatter by surfing dozens of blogs.
    The Save: Register with bloglines.com to track all your must-read blogs and e-newsletters on one home page.

    The Time Suck:
    Remembering your password for every bank, store, and cell-phone Web site you use.
    The Save: The most secure, least hackable passwords are those that contain 15 random letters and numbers. But who wants to memorize all that? Surprisingly, according to Microsoft security experts, it's better to

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  • To Be or Not to Be Gluten-Free: Should You Make the Switch?

    Photo courtesy Shutterstock.comPhoto courtesy Shutterstock.comBy Leslie Goldman

    What do celebs like Zooey Deschanel, Emmy Rossum, Elisabeth Hasselbeck and Chelsea Clinton have in common? They all follow gluten-free diets, thanks to severe wheat allergies that, if left untreated, can result in bloating, diarrhea, fatigue, malnourishment and even infertility and osteoporosis.

    "Going g-free" has been trendy for a few years now, with proponents claiming that ditching wheat can melt away pounds, elevate sports performance and evaporate mental fogginess. The industry has exploded, mushrooming 27 percent since 2009 and surpassing $6 billion in sales in 2011, according to Mintel research. "Gluten-free is the new low-carb," says Wendy Bazilian, DrPH, RD, author of The SuperFoodsRx Diet (Rodale) ?and a nutrition advisor at Golden Door Fitness Resort and Spa in San Marcos, Calif. But unless you are one of the 1 percent of Americans who truly suffer from actual Celiac disease, an autoimmune disorder where the body attacks itself in the presence of

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  • 4 Healthy, Refreshing Summer Smoothie Recipes

    Fitness MagazineFitness MagazineBy Marianne Magno

    There's something about smoothies that make them almost irresistible as a meal, a drink, or a snack, especially on a hot summer day. Get your blender ready for these healthy fruit smoothie recipes you can make in minutes.

    Peanut Butter & Banana Smoothie
    On the go? Blend a banana, peanut butter, and milk for a healthy breakfast you can easily take with you.

    Nutrition facts: 303 calories, 9g fat, 45g carbohydrate, 4g fiber, 16g protein

    Ingredients
    • 10 ounces skim milk or plain soy milk
    • 1 tablespoon natural peanut butter
    • 1 medium banana
    Make it:
    In a blender, combine all ingredients and mix until smooth. Use 6 ice cubes for a thicker consistency.

    Related: Get More Summer Smoothie Recipes

    Fitness MagazineFitness MagazineStrawberry, Banana & Flax Smoothie
    Adding flaxseeds to you diet is a great way to increase your intake of omega-3s, which are associated with a lowered risk of heart disease, cancer, and depression.

    Nutrition facts: 278 calories, 7g fat, 43g carbohydrate, 7g fiber, 16g

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