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We all have parts of our bodies that seem to draw our attention more than others. For some, it’s the belly; for others, it’s the underarms; and for some, that area might be the neck. If you've ever felt self-conscious about your neck, just know that you're not alone.  While it's perfectly natural to have some fat in this area, it might be causing you concern. While it’s okay to have a goal in mind for your appearance, it’s also important to love yourself every step along the way — after all, our goal here is to support your well-being, inside and out. So, let's dive into this journey to learn what causes neck fat and, more importantly, how you can get rid of it.  What Is Neck Fat and Why Does It Matter? Before we get into the solutions, let's explore what we mean when we talk about "neck fat." This area generally includes the fat deposits around the lower part of the jaw down to the collarbone.  While some level of fat is necessary for bodily functions and overall health, excessive fat in the neck area might be a cosmetic concern for some and, more importantly, can indicate underlying health conditions. Neck fat can also affect your self-image. How we perceive ourselves can have far-reaching implications on our psychological well-being. Though it's just one part of the body, its visibility can make it an area of focus and, at times, a source of insecurity.  Managing neck fat isn't just about aesthetics; it's about enhancing your overall quality of life. What Causes Neck Fat? The list of factors that contribute to neck fat is long but can easily be broken down into two categories: genetics and lifestyle choices. Here is a quick breakdown of these factors and how they contribute to neck fat.  Genetics Genetics can be a primary contributing factor when it comes to where your body stores fat. Some people are naturally predisposed to accumulate more fat in certain areas, including the neck. However, it's empowering to know that genetics is not destiny.  With the right approach — incorporating proper nutrition, consistent exercise, and healthy lifestyle choices — you can absolutely support the appearance and overall health of your neck area. In other words, you're not just a product of your genes; you have the agency to shape your future. Lifestyle Choices While genetics play a major role, your lifestyle choices are just as, if not more, impactful. What you eat and how much you move are extremely important when it comes to weight gain and distribution.  Here are some of the most important factors to consider: Dietary choices: Consuming high-calorie, processed foods contributes to overall weight gain, affecting all parts of your body, including your neck. Lack of exercise: Not engaging in physical activity can lead to weight gain and decreased muscle tone, including around your neck. Posture: Poor posture, such as hunching over your phone or computer, can weaken neck muscles over time, contributing to the appearance of neck fat. Alcohol consumption: Alcohol is often high in empty calories, which can lead to weight gain and fat accumulation around the neck. High sodium diet: Foods high in salt can cause water retention, giving the appearance of a fuller neck. Stress: Chronic stress can lead to unhealthy coping mechanisms like overeating, which in turn can lead to weight gain. Sleep deprivation: Lack of sleep can lead to hormonal imbalances that encourage weight gain, affecting the neck area. Smoking: The toxins in cigarettes can affect the skin's elasticity, contributing to the appearance of neck fat over time. Understanding these lifestyle factors can empower you to make better choices that support not only a healthy neck but also overall well-being. Remember, the control is in your hands, and even small changes can make a significant impact. 10 Exercises To Help Burn Neck Fat Exercise is a fabulous way to support your overall well-being and target specific areas that might need a little extra love. In this section, we're diving into 10 exercises designed to engage the muscles in your neck region. But remember, these exercises are not a quick fix; they're part of an overall lifestyle that prioritizes wellness from a holistic perspective. So, let's get started! 1. Chin Lifts Chin lifts target the muscles under your jaw and in the front of your neck. This exercise is a great starting point because it can effectively engage these muscles, supporting a more toned appearance over time when combined with other lifestyle choices. Directions: Stand or sit up straight. Tilt your head back so that you're looking at the ceiling. Pucker your lips towards the ceiling, holding for five to 10 seconds. Release and bring your head back to neutral. 2. Neck Roll Neck rolls are an excellent way to improve flexibility and reduce muscle tension. They target multiple areas of the neck and shoulders, offering a comprehensive approach to supporting your neck's wellness. Directions: Sit or stand with a straight spine. Slowly rotate your head in a circular motion, making sure to extend the range of motion as far as comfortable. Complete five circles in one direction, then switch to the opposite direction. 3. Jaw Release This exercise can easily be done while working at your desk or during a quick break. It helps relax the jaw and neck muscles, making it a great stress-relieving technique as well. Directions: Sit or stand straight. Inhale deeply through the nose, exhaling while humming. Open your mouth wide, keeping your tongue pressed to the bottom of your mouth. Inhale and exhale with an audible "ahh" sound. Close your mouth and repeat. 4. Platysma Exercise The Platysma exercise targets the platysma muscle, which spans the neck and jawline and plays a significant role in neck and chin contouring. Directions: Sit or stand straight. Open your mouth widely. Pull your bottom lip over your bottom teeth. Move your jaw up and down as if you were trying to scoop something with your lower jaw. Do this five to 10 times. 5. Neck Stretch Neck stretching is fundamental for maintaining flexibility and range of motion in the neck area, which can be especially beneficial for those who sit at a desk all day. Directions: Sit or stand straight. Tilt your head to one side, trying to touch your ear to your shoulder. Hold for 15 to 30 seconds and switch sides. 6. Blowing Air Exercise The blowing air exercise is a stellar choice for anyone looking to engage multiple muscles around the neck and under the jaw. This exercise may not only support the strengthening of your neck muscles but can also contribute to better muscle engagement and, as a result, better posture. Directions: Sit on a chair with your back straight. Tilt your head back so you're looking at the ceiling. Blow air out of your mouth while keeping it closed. Repeat five to 10 times. 7. Fish Face The fish face exercise is as fun as it sounds! Simply suck in your cheeks and lips, imitating a fish face, and try to smile at the same time. Hold this position for five seconds before releasing and going back to your regular expression. The beauty of the fish face exercise is its sheer simplicity and convenience. Whether you're at the office, watching TV, or even waiting for your coffee to brew, this exercise can easily be woven into any part of your day. It's a fun, easy-to-remember way to make your well-being a constant part of your routine. 8. Lion's Yawn Open your mouth wide, extend your tongue out as far as it goes, and exhale, mimicking a yawning lion. This action engages various muscles in your neck and face, encouraging better posture and muscle engagement. Regularly doing the lion's yawn exercise can serve as a subtle reminder to keep your posture in check. It's a dynamic way to stretch and engage various muscle groups, which is a wonderful addition to any holistic wellness routine. 9. Neck Tilt Exercise The neck tilt exercise is a versatile addition to your wellness routine. It targets areas of the neck that may not get as much attention in other exercises, providing a more comprehensive approach to your neck's well-being. Directions: Sit or stand with your back straight. Slowly tilt your head back until you're looking at the ceiling. Press your tongue against the roof of your mouth. Hold for five seconds, then release. 10. Neck Twists Remember to keep your spine straight throughout the exercise and avoid making quick, jerky movements. Gentle, slow movements are key to properly engaging the muscles and ensuring that you're getting the most benefit out of this exercise. Directions: Sit or stand up straight, ensuring good posture. Slowly turn your head to one side until your chin is over your shoulder. Hold the position for five seconds before slowly returning to the center. Repeat on the other side. How Can Diet and Lifestyle Help With Neck Fat? The exercises we've discussed are wonderful tools to add to your wellness toolkit, but remember: no exercise routine is complete without giving equal attention to diet and lifestyle.  The foods you consume and the daily activities you engage in play an integral role in your overall well-being and = in maintaining a neck that you can feel confident about. The Importance of Nutrition You are what you eat, and your diet can significantly support your efforts to maintain a healthy neck. A balanced diet rich in natural, whole foods — like fruits, vegetables, lean proteins, and whole grains — can provide the essential nutrients your body needs to function at its best. When it comes to supporting your skin, there are some nutrients that help more than others. Collagen, for example, is essential for healthy skin elasticity, so be sure to opt for collagen-rich foods like citrus fruits and leafy greens.  Consider a bone broth-based vegetable soup for lunch. Bone broth is a traditional remedy packed with amino acids and minerals and is rich in natural collagen. You can combine it with an array of vegetables for a meal that's both nutritious and supportive of your wellness goals. Role of Regular Exercise While targeted neck exercises are invaluable, it's crucial to incorporate regular exercise into your lifestyle to support overall body wellness. Cardiovascular activities like walking, cycling, or swimming can complement your targeted neck exercises and can be easily included in your daily routine. Commit to a 30-minute walk after dinner or try short, 10-minute exercise sessions throughout the day. The key is consistency and making exercise a non-negotiable part of your day. Additional Tips Practicing mindfulness can help you become more aware of your posture and muscle tension, both of which are closely related to neck well-being. Incorporating yoga into your routine can also aid in better posture and flexibility, which naturally supports neck health. Finally, bone broth isn't the only traditional remedy worth considering. Herbal teas like chamomile or green tea also offer a variety of benefits that can complement your holistic wellness journey. The Bottom Line Keep in mind that reducing neck fat isn't only about engaging in targeted exercises. It's about adopting a holistic approach that incorporates proper nutrition, regular exercise, and lifestyle choices that promote overall well-being. Remember, you have the power to transform not just your neck but your entire life. Why journey alone when you can have a trusted companion? Dr. Kellyann is here to support you with additional tips, recipes, and personalized plans to help you feel and look your absolute best. Consider taking the first step today by exploring Dr. Kellyann's various programs designed to empower you on your wellness journey. Sources: What Are the Causes of Excessive Fat Around the Neck? | Livestrong Our Genes Affect Where Fat Is Stored in Our Bodies | ScienceDaily Healthy Eating Plate | The Nutrition Source | Harvard T.H. Chan School of Public Health Mindfulness for Your Health | NIH Try These Yoga Poses To Improve Your Flexibility | Cleveland Clinic Self-Esteem in a Broad-Spectrum Approach for Mental Health Promotion | Health Education Research | Oxford Academic Factors Affecting Weight & Health | NIDDK

Have you ever looked into the mirror and thought about the possibility of a chiseled jawline or the disappearance of that little double chin? We've all been there.  A slimmer face can make us feel youthful, confident, and exuberant. And while a holistic approach, including a healthy lifestyle and mindful nutrition, plays a key role, there are specific face exercises that also can work wonders.  Let's dive deep into the world of facial fitness, shall we? What Causes Puffiness and Excess Fat in the Face? Our face, a reflection of both our genetics and lifestyle choices, often becomes the focal point of our health and age indicators. Various factors contribute to facial puffiness and facial fat accumulation, from inherited traits to dietary habits. We’ll have to go more than skin deep to uncover the nuanced causes and their effects on our facial appearance. Genetics and Age While we often assume that puffiness in the face results solely from weight gain, this isn't the complete story. Genetics plays a significant role in determining our facial structure and where we might store excess fat. Furthermore, as we age, the face naturally loses some of its youthful volume due to the breakdown of proteins like collagen. For some, this process might lead to the accumulation of fat in particular regions, like the jowls or under the eyes. Diet and Lifestyle Water retention is another key factor in facial puffiness. Consuming a diet high in carbs and salt can cause the body to retain more water, leading to a bloated appearance.  Additionally, poor blood circulation can also lead to puffiness, especially under the eyes, making one look perpetually tired. Overall Body Fat Another undeniable aspect to consider is the body's overall fat percentage. The face often mirrors the condition of the entire body. So, if there's an accumulation of excess fat body-wide, it's quite likely you'll witness its effects on your face as well. How Can Facial Exercises Help in Face Slimming? The secret to shedding excess facial fat is largely the same as shedding belly fat: exercise. Facial workouts, akin to a natural facelift, offer multiple benefits, from strengthening to rejuvenation. The transformative world of face exercises can help sculpt, rejuvenate, and illuminate the face. Strengthening and Toning Our face isn't just skin and bones; it's composed of more than 20 different muscles that can be trained and toned, much like the muscles in our arms or legs. Face exercises, often referred to as face yoga, are designed to work these face muscles, providing definition and reducing sagging. When performed regularly, these exercises can help combat signs of aging, such as fine lines and wrinkles.  Boosting Blood Circulation One of the key benefits of facial exercises is improved blood circulation to the face. These exercises ensure that blood flows efficiently, carrying essential nutrients to the skin cells. This not only nourishes the skin but also imparts a healthy, radiant glow that can make your face look revitalized and youthful. Debunking the Myth of Spot Reduction A common misconception among fitness enthusiasts is the idea of spot reduction, which suggests that exercising a specific part of the body will reduce fat in just that area.  We’re here to dispel this myth. While face exercises can indeed help in toning facial muscles, they aren't a golden ticket for those looking to reduce face fat. Comprehensive body fat loss is the key.  Such an approach would involve combining regular exercises (including cardio workouts and strength training) with a nutrient-rich and balanced diet. The results are not just a slimmer face but a recipe for overall weight loss and a well-toned body.  9 Exercises for Face Slimming Embarking on a facial fitness journey not only tones the muscles but also enhances skin radiance. These are the best face exercises that act as your passport to a more defined and youthful face. Let's dive right in! 1. Fish Face This age-old technique, reminiscent of a fish, is a favorite for those yearning to reduce the chubby cheek appearance. By toning and stretching the cheek muscles, you'll work on carving out more defined facial contours and reducing cheek fat.  Here is how to start: Sit or stand comfortably. Suck in your cheeks and lips. Aim to perfectly emulate a fish's face, puckering your lips like they do. Maintain this position, feeling the stretch, for 10 seconds. Afterward, give yourself a moment to relax, then dive back in, repeating 5-6 times. 2. Cheek Puff Breathe life into your facial workout! The cheek puff isn't just a playful gesture; it strengthens the cheek muscles and offers the added benefit of improved blood circulation. This means a healthier skin glow in addition to muscle tone.  Here's how: Begin in a calming posture, grounding yourself. Inhale deeply through your mouth. Trap this air, puffing out your cheeks like a balloon. Playfully pass the air between both cheeks. Finish by exhaling slowly, pushing out all the air. Engage in this fun exercise five times. 3. Jawline Chews Who knew an everyday activity could sculpt your face? Chewing, especially chewing gum, helps to work the jaw muscles subtly, leading to a refined jawline over time. The bonus? It also helps to keep your breath fresh!  It's effortless and enjoyable: Prioritize sugar-free gum to maintain oral health. Dive into chewing, emphasizing the up and down motion of the jaw. Let time fly, continuing this for about 10 to 15 minutes daily. 4. Chin Lift Double chins can be a niggling concern for many. The chin lift aims directly at this issue, offering a tauter and firmer appearance to the lower face.  A simple stretch can work wonders: Situate yourself either seated or standing, ensuring your spine is straight. Gently tilt your head backward, setting your sights on the ceiling. Engage by pushing your chin forward. Feel the stretch; that’s where the magic happens. Commit to this position for 10 seconds. Slowly revert to your starting pose and indulge in the stretch five more times. 5. Facial Yoga Poses Beyond body flexibility, yoga gifts us with facial vibrancy. Facial yoga, an emerging trend, is a holistic way to rejuvenate skin, diminish those sneaky fine lines, and augment skin elasticity.  Let's get started with a basic pose: Begin seated, ensuring you're at ease, shoulders dropped. With a sense of surprise, open your eyes as wide as possible. Complement this by opening your mouth and playfully sticking your tongue out. This might feel funny, but maintain the expression for 10 seconds. Release, shake it off, and dive back in, repeating four to five times. 6. Masseter Muscle Work The masseter, one of the primary jaw muscles, plays a pivotal role in chewing and facial definition. Working this muscle can chisel the jawline, giving your face a sharper silhouette.  It's simple yet effective: Begin with a gentle mouth closure, keeping lips together. With a conscious effort, clench your teeth, inducing tension in the jaw muscles. Feel the engagement in the Masseter as you hold this clenched position for 10 seconds. Release slowly, allowing the muscle to relax. For best results, venture into this exercise five more times. 7. Pucker and Smile Duality at its best! This combined exercise not only makes facial workouts enjoyable but also targets both the cheek and lip muscles, ensuring a holistic facial workout. Here’s how to do it: Start by either sitting or standing in a position that's comfortable for you. Deliberately pucker your lips, imagining you're sending a kiss to someone you cherish. Transitioning from this sweet pout, spread into a broad, ear-to-ear smile. Both positions should be held for a solid five seconds each to feel the muscle engagement. Enjoy yourself in this expressive cycle for a total of six repetitions. 8. Index Finger and Middle Finger Massage When was the last time you pampered your face with a gentle massage? This technique not only soothes but also promotes blood circulation, potentially diminishing facial bloating. It's relaxation coupled with benefits. Here’s how to do it: Using both hands, position your index and middle fingers together. Starting from the chin, initiate small yet firm circular motions. Journey upwards, ensuring you cover the expansive cheeks, and finish at the forehead. Dedicate three to four minutes daily to this self-care routine, and over time, you may notice a more rejuvenated facial appearance. 9. Lower Lip and Upper Lip Work The mouth region, often overlooked in facial exercises, houses essential muscles that when worked, can provide a more toned and youthful appearance.  Let's focus on this area: Secure a comfortable sitting posture. Begin by pushing your lower lip as upwards as you can, with the intent to overlap the upper lip. In this process, you'll feel a stretch in the skin right beneath the nose. Commit to this position, holding for a good 10 seconds. Ease back into relaxation and get ready to dive in again, repeating this five times. How Can You Incorporate These Exercises Into Your Daily Routine? The beauty of these exercises lies in their simplicity and versatility. They're quick, require no equipment, and can be seamlessly integrated into moments of your day.  Imagine this: during your morning coffee, as you wait for it to cool, perform the cheek puff. As you scroll through your emails, take a minute to work on the jawline chews. During your evening wind-down, when you're applying your night cream, indulge in the index and middle finger massage.  Just as you wouldn't skip brushing your teeth in the morning, make these exercises an indispensable part of your daily wellness and skincare ritual. Think of it as the physical fitness equivalent of mouthwash for your face, ensuring tone and vibrancy. How Can Nutrition Help With Face Slimming? The saying "you are what you eat" is often repeated by health enthusiasts because it’s the truth. While facial exercises enhance muscle tone, the foods we consume can have a more profound impact on face slimming and overall health.  As we touched on earlier, consuming processed foods can lead to water retention, causing facial bloating. On the other hand, a balanced diet emphasizing whole foods, rich in antioxidants, vitamins, and minerals, supports your facial workout efforts. Hydration is another critical element, as it not only helps combat bloating but also ensures supple, radiant skin.  Following our holistic and natural approach, which celebrates the benefits of bone broth, collagen-rich foods, and low-carb diets, reinforces the concept that nutrition influences not just body composition but also skin luminosity and elasticity. The Bottom Line Melding face exercises with a dynamic fitness routine and nutritive diet creates a potent blend for facial rejuvenation. This synergy not only offers a more contoured and defined face but also bolsters skin health, reducing fine lines and amplifying radiance.  It's an invitation to a lifestyle that blends rigorous exercises, mindful nutrition, and holistic self-care. When these pillars operate in tandem, they bestow a comprehensive solution for face slimming, skin vitality, and overall well-being. As you venture into this transformative journey, remember that Dr. Kellyann is here to help you harness the transformative power of nutrition. Drawing from nature's pantry and a profound understanding of dietary wellness, these products magnify your efforts, helping sculpt your face and enhance your health.  So, step forth, sculpt your facial landscape, and discover the most radiant version of yourself! Sources: How Old Are You, Really? The Answer Is Written On Your Face | National Geographic Genetic and Epigenetic Cause of Obesity | PMC Facial Muscles: Anatomy, Function, Common Conditions & Disorders | Cleveland Clinic How Does the Blood Circulatory System Work? | NCBI Bookshelf   MORE ON ANTI-AGING & FITNESS >  10 Exercises for Getting Rid of Neck Fat — Effective exercises to tone and define your neck area. >  Why Is My Neck Aging So Fast? — Why your neck ages faster and what you can do about it.    

Do you ever feel that uncomfortable, puffy sensation after a meal, making your jeans feel like they've shrunk overnight? We've all been there!  While it's a common issue, a bloated stomach can leave us yearning for some natural relief. Enter yoga — a holistic method that has been embraced for centuries not only for flexibility and mental clarity but also for its gentle ability to encourage better digestive health.  What's the Connection Between Yoga and Digestive Health? Yoga isn't merely a physical practice; it's a symphony of postures, breathing, and mindfulness, all working in harmony. Certain poses can stimulate the digestive tract, gently massaging internal organs and encouraging the movement of trapped gas.  Additionally, the relaxation and stress-reducing benefits of yoga can have a positive impact on the nervous system and foster a more balanced gut environment. When we're relaxed, our body is better equipped to process food and absorb essential nutrients — setting the stage for optimal digestive health. How Can Yoga Poses Encourage Gut Health? Each yoga pose brings with it a unique set of benefits, and several are crafted specifically to target the abdominal and digestive regions.  When executed with precision, these poses can: Increase blood flow: A heightened circulation to our digestive organs, thanks to various yoga poses, can lead to an enhanced digestion process, ensuring that nutrients are absorbed more efficiently. Ease muscle tension: Often, tightness in the abdominal muscles can contribute to discomfort and bloating. Stretching and releasing this tension can create a soothing effect on the entire region. Promote peristalsis: Some yoga poses have the power to stimulate the rhythmic contraction and relaxation of the intestines, ensuring smooth and timely movement of food through our digestive system. Stress reduction: A significant disruptor of digestive harmony is chronic stress. Embracing yoga poses that emphasize deep, rhythmic breathing and relaxation not only calms the mind but can restore gut equilibrium. The 11 Best Yoga Poses To Reduce Bloating Have you ever felt that gentle swell in your belly that seems to sneak in after a hearty meal? We've all been there. Fortunately, nature has blessed us with yoga — a holistic tool that not only aligns our mind and spirit but also encourages better digestive health. Let's dive deep into some yoga poses that can provide that much-needed relief and maintain a happy gut. 1. Wind-Relieving Pose (Apanasana) A classic pose in yoga, apanasana is renowned for its ability to release trapped gas in the digestive system. Step-by-step guide: Lie flat on your back on a comfortable mat. Exhale and bring your knees towards your chest, hugging them. Hold the position for a few breaths, feeling the stretch. Release and return to the starting position. Repeat for a couple of minutes. 2. Child's Pose (Balasana) A restorative and calming pose, balasana is not only beneficial for relaxation of the digestive system but it can also offer relief from back pain.  Step-by-step guide: Start on your hands and knees in a tabletop position. Sit back, lowering your hips toward your heels. Stretch your arms forward on the mat, forehead resting on the ground. Stay in this position, taking deep breaths for as long as it feels comfortable. To exit, slowly come back to the tabletop position. 3. Spinal Twist Pose This pose massages the abdominal organs and encourages the movement of trapped gas in the digestive system. Step-by-step guide: Lie flat on your back. Extend your arms out to the sides in a “T” shape. Bend your knees and keep your feet flat on the floor. Slowly drop your knees to the left side, keeping your shoulders flat on the mat. Turn your head to the left and hold for a few breaths. Bring your knees back to the center and repeat on the opposite side. 4. Bridge Pose A pose that stretches the abdominal muscles, bridge pose also stimulates the digestive organs, supporting their functionality. Step-by-step guide: Lie on your back with your arms resting beside you, palms down. Bend your knees and keep your feet flat on the floor, hip-width apart. Inhale and lift your hips and upper body towards the ceiling, pressing into your hands and feet. Clasp your hands below your pelvis, extending through your arms. Hold the pose for several breaths. Exhale and gently lower your hips back to the floor. 5. Forward Fold (Uttanasana) Uttanasana provides a deep stretch to the entire back and stimulates the digestive organs in the abdomen. Step-by-step guide: Stand tall with your feet hip-width apart and arms by your sides. Inhale and raise your arms overhead. Exhale, bend forward from your hips, keeping your back straight. Allow your hands to touch the floor or rest on your shins, depending on your flexibility. Let your head hang heavy and hold for a few breaths. Inhale and slowly rise back to the standing position. 6. Happy Baby Pose The happy baby pose, often seen in playful infants, allows for a gentle stretch of the lower back and hips. This delightful pose also offers a gentle massage to the abdominal organs, encouraging a smoother digestive flow. Step-by-step guide: Begin by lying flat on your back. Inhale, bringing your knees towards your chest. Grab the outer edges of your feet with your hands. If you can't reach your feet, hold onto your shins or ankles. Gently pull your knees down towards the floor beside your torso. Keep your back flat on the ground and take deep breaths. Rock side to side for added relaxation, if desired. Release after several breaths and return to the starting position. 7. Cow Pose This pose, often paired with cat pose, provides a gentle flexion and extension of the spine. By doing so, it supports the stimulation of the digestive organs, enhancing their function. Step-by-step guide: Start in a tabletop position with your wrists aligned under your shoulders and knees under your hips. Inhale, arching your back, lifting your tailbone, and looking upwards. Ensure your neck is long and relaxed, and your shoulders are away from your ears. Hold for a few breaths, feeling the gentle stretch. Exhale, returning to the neutral tabletop position. 8. Knees-to-Chest Pose This pose, similar to wind-relieving pose, offers a compressive sensation to the abdomen, aiding in the release of trapped gas. Step-by-step guide: Lie flat on your back. Exhale, drawing both knees to your chest. Wrap your arms around your knees, giving yourself a gentle squeeze. Take deep breaths, feeling the compression in your abdomen. Release and straighten your legs after several breaths. 9. Twist Pose (Paschimottanasana) Not to be confused with the seated forward bend, this deep twist supports the digestive process by massaging the abdominal organs. Step-by-step guide: Sit upright with your legs extended in front of you. Bend your right knee and place the right foot outside of your left knee. Place your right hand (or right arm if you need more balance) behind you for support. Inhale, lifting your left arm up. With your left hand, try to reach beyond your right knee for a deeper twist.  Exhale, twisting to your right, hooking your left elbow outside of your right knee. Look over your right shoulder, keeping the spine tall. Hold for several breaths, then release and switch sides. 10. Inversion Poses Inversions, like the gentle legs-up-the-wall pose, use gravity to aid the flow of the digestive system and maintain circulatory health. Step-by-step guide: Sit beside a wall with your knees bent. Lie on your back, extending your right leg and left leg up the wall. Your hips can be close to the wall or a few inches away, based on comfort. Rest your arms on the ground beside you, palms facing up. Breathe deeply and relax in this pose for a few minutes. 11. Forward Bend Similar to uttanasana, this seated version provides a stretch to the back while stimulating the abdominal organs. Step-by-step guide: Sit with your legs extended in front of you. Inhale, lengthening your spine. Exhale, hinging at the hips, and fold forward over your legs. Reach for your feet, ankles, or shins, depending on your flexibility. Keep your back straight and hold the pose, taking deep breaths. Inhale, rising back to a seated position. How Can You Incorporate These Poses Into Your Daily Wellness Routine? Starting your day with a purposeful yoga sequence can do wonders in rejuvenating both your mind and body, consequently setting a favorable ambiance for your digestive health. Think about these sequences as an investment in your well-being; even dedicating a mere 10 minutes each morning can be a game-changer.  Consider consulting with a yoga teacher to design a routine that combines a mix of poses to alleviate digestive issues such as indigestion, constipation, and gas pains.  An example routine might have you begin with the calming child's pose to center yourself. Progress to wind-relieving pose, which can be especially beneficial after waking up, and then transition to the balancing seated twist to invigorate your digestive system.  But remember, as with any wellness regimen, the magic lies in consistency. Establishing a rhythm of daily short yoga sequences can yield far more benefits than an intensive but irregular yoga practice. How Else Can You Support Digestive Health? Yoga, undeniably, is a solid pillar of digestive health — but it's just one aspect of a holistic approach to wellness. The foods we consume play a pivotal role in dictating the health of our gut.  Here at Dr. Kellyann, we strongly emphasize the unparalleled benefits of bone broth — a nourishing concoction revered through the ages. Rich in collagen and packed with essential minerals, bone broth is like a shot of wellness for the gut. Its properties can support the gut lining, ensuring it remains robust against challenges like bloating.  In conjunction with bone broth, adopting a diet that emphasizes whole foods, brimming with dietary fiber, and integrates fermented products can sculpt an internal environment where your digestive system thrives and flourishes. The Bottom Line While bloating is a common, often temporary discomfort, it's a sign of our bodies asking for a bit more attention. Incorporating yoga into your wellness regimen can not only provide relief but also emphasize the body's intrinsic connection between movement, breath, and gut health.  In a world where quick fixes are tempting, taking a holistic, consistent approach to digestive wellness stands out. After all, our gut is our second brain, and doesn't it deserve the utmost care? Ready to enhance your journey to optimal digestive health? Why not complement your yoga routine with nature’s bounty? Dive deep into the world of holistic nutrition, and know that Dr. Kellyann is here to support you every step of the way. Sources: Yoga: What You Need To Know | NCCIH Yoga For Digestion: How it Works | Live Science Your Digestive System: 5 Ways to Support Gut Health | Johns Hopkins Medicine Peristalsis: Definition, Function & Problems | Cleveland Clinic The Yoga-Heart Connection | Johns Hopkins Medicine 5 Yoga Poses You Can Do Right Now To Strengthen Your Core | Cleveland Clinic

At some point or another, everyone embarking on a fitness journey will grapple with one fundamental question: Which exercises burn the most calories? It's a really important question because, with a limited amount of time in a day, ensuring that every sweat drop counts becomes essential.  The fitness arena is vast, with various exercises, but some stand out more than others for the best calorie burn. So, before you get started with building your exercise routine, let’s talk about the best exercises for burning the highest number of calories. What Factors Affect Calorie Burn?  Each time you tie your sneakers and gear up for a workout, it's essential to recognize that various elements play into how many calories you shed. Intensity It's no surprise that the vigor you put into a workout heavily impacts the calorie burn. HIIT, which is an acronym for high-intensity interval training, epitomizes this concept. By interspersing short bouts of high-energy exercises with rest periods, you're challenging your body to work at maximum capacity.  Not only that, but HIIT workouts enable the “afterburn effect,” which can help you burn calories after you’re done with your workout.  Duration While a high-intensity workout might make you feel like you've burned a week's worth of calories, the length of time you spend exercising is equally crucial. Consistency and duration can often outpace intensity when you’re looking to burn a lot of calories.  For instance, a serene 90-minute walk in nature might burn more calories in total than a grueling 15-minute HIIT workout. Bodyweight The way that your body burns calories is directly tied to the effort your body has to exert. Heavier individuals generally expend more energy for the same activity compared to their lighter counterparts simply because they're moving more weight.  Thus, the calorie burn for a 250-pound person will differ from someone who weighs 150 pounds, even if they're both doing the same type of exercise. Which Cardiovascular Exercises Are Best for Burning Calories? Embarking on a journey towards better health can be both exciting and daunting, especially for beginners. Cardio exercises, also known as aerobic exercises, are often celebrated as the heart and soul of calorie burning.  These exercises typically play a significant role in many fitness regimes. With a ton of options available, it's essential to understand which ones can be truly transformative. Jumping rope Revisit the childhood joy of jumping rope, which doubles as a stellar calorie-burning exercise. This full-body form of exercise emphasizes the legs and core, fusing coordination, agility, and strength. With every skip, you not only challenge your cardiovascular system but also enhance your sense of rhythm and balance. It's a delightful blend of nostalgia and fitness. How To Do It: Stand upright, rope behind, holding the handles. Swing the rope overhead using wrist motions. As the rope nears your feet, jump just enough to let it pass. Keep knees slightly bent and posture erect. Start leisurely, speeding up as you get comfortable. Sprinting Unleash raw power with sprinting, a high-impact exercise targeting the lower body. This intense burst of speed doesn't just push your muscles; it challenges your heart rate and lung capacity. Sprinting boosts muscle development, stamina, and metabolic rate. But a word to the wise: proper warm-ups and stretching beforehand are crucial to avoid injury. How To Do It: Start with a five-minute gentle jog. Transition to a vigorous sprint, pushing to your limits. Continue for 30 seconds or while maintaining the pace. Slow to a walk or easy jog for recovery. Repeat intervals as preferred. Bicycling Experience the dual delight of exploration and fitness with bicycling. This exercise predominantly focuses on the lower body, particularly the quads, but also engages the core and back muscles. Whether you're cycling through scenic countryside or intense mountain terrains, you're giving your cardiovascular system a solid workout while soaking in the beauty around you. How To Do It: Adjust the seat height for almost full leg extension. Position hands on handlebars and feet on pedals. Begin with a consistent and moderate pace.  Adjust resistance or gears for an increased challenge, but retain rhythm. Breathe evenly; relish the journey. Rowing machine The rowing machine encapsulates the magic of compound exercises. It’s a simultaneous upper and lower body workout, activating muscles from your legs to your back and arms. As you pull and release, you're mirroring the action of rowing a boat, providing resistance that challenges both your strength and endurance, making it an all-encompassing fitness tool. How To Do It: Start by securing your feet with the foot straps. Sit tall, arms outstretched, gripping the handles. Push back using leg strength. Pull handles towards the chest while leaning back. Return to start: arms forward, lean in, bend knees. Elliptical training Elliptical trainers are a wonderful blend of cardio and muscle toning, offering a potent, low-impact workout suitable for all fitness levels. They simulate the motion of running or stair climbing without the added stress on the joints, ensuring those with knee or ankle issues can work out with ease. As you glide, your arms also get a gentle workout, making it a holistic exercise option. How To Do It: Mount the machine, feet on footplates. Grasp the handles with slightly bent arms. Begin pedaling, forward or backward as you like. Ensure heels are always pressed down. Adjust resistance to challenge yourself during the session. Stationary bike Pedal away indoors with stationary bikes, capturing the essence of cycling without leaving your home. Predominantly focusing on the lower body, especially the quads and hamstrings, these machines let you adjust the resistance level, tailoring your workout to your fitness prowess. The seated position also engages the core subtly, promoting proper posture and balance. How To Do It: Set the seat height for a slight knee bend at the pedal's lowest point. Grip the handles, sit, and position your feet on the pedals. Start pedaling at a steady pace. Adjust resistance as desired during the session. Maintain an erect posture throughout. Which Strength Training Exercises Are Best for Burning Calories? Strength training exercises are pivotal for calorie burn and building muscle mass. When combined with cardio, they create a holistic fitness approach, enhancing weight loss and promoting overall physical well-being. Squats Squats are the cornerstone of many fitness regimes, perfect for sculpting the lower body. While they majorly target the quads and glutes, the ripple effect of this exercise touches the hamstrings, calves, and core. Beyond muscle-building, squats also work wonders in enhancing joint flexibility and overall functional fitness. How To Do It: Start with feet shoulder-width apart and toes slightly turned out. Extend arms forward or clasp hands together for balance. Push hips back, bend knees, and lower into a squat, keeping your chest up and back neutral. Aim to get thighs parallel to the floor. Push through your heels, engaging the glutes and quads, to return to the starting position. Lunges Take a step forward into the world of lunges, a versatile exercise that packs a punch in leg strength. While the quads, hamstrings, and glutes take center stage, the beauty of lunges lies in their ability to also activate the core, ensuring stability. Whether done stationary or walking, they're essential for better balance and graceful posture. How To Do It: Start standing with feet hip-width apart. Step forward with one leg, lowering your body until both knees are bent at a 90-degree angle. The back knee should hover just above the ground, and the front knee should be directly above the ankle. Push off the front foot, activating the glutes and hamstrings to return to the starting position. Alternate legs or complete all repetitions on one side before switching. Push-ups Push-ups are the classic go-to for upper body prowess. As you lower and elevate your body, you engage your muscles in the chest, shoulders, and triceps. But that's not all: your core, particularly the obliques and abs, works tirelessly to keep your body aligned, making push-ups a holistic strength-building endeavor. How To Do It: Begin in a plank position with your hands planted slightly wider than shoulder-width. Keeping your body in a straight line from head to heels, bend your elbows, lowering yourself until your chest nearly touches the floor. Ensure your core remains tight and your hips don’t sag. Press through the palms, extending your arms to push yourself back to the starting position. Burpees Combine the zest of cardio with the might of strength training, and you get burpees. This high-octane and intense exercise is a full-body workout marvel. From the chest to the legs and core, every major muscle group gets activated. It's not just about muscle activation; burpees are known to shoot up the heart rate, making them a calorie-burning powerhouse. How To Do It: Start standing with feet shoulder-width apart. Bend your knees, place your hands on the ground, and jump your feet back to land in a plank position. Execute a push-up, lowering your chest to the ground and then pressing back up. Jump your feet back towards your hands. Explode into a jump, reaching your arms overhead, and then land softly to start the next rep. Kettlebell Swings Delve into the rhythmic momentum of kettlebell swings, a dynamic exercise that illuminates the posterior chain. The glutes, quads, hamstrings, and core dance in harmony, creating a potent cocktail of strength and endurance. When done in quick succession, kettlebell swings can also morph into a cardiovascular challenge, making every swing count. How To Do It: Start with feet slightly wider than hip-width, toes pointed out. Place a kettlebell about a foot in front of you. Bend at the hips and knees, gripping the kettlebell handle with both hands. Swing the kettlebell slightly back between your legs. In a powerful motion, thrust your hips forward, straighten your legs, and swing the kettlebell up to eye level. Let the weight fall back down, swinging it back between your legs as you hinge at the hips. Maintain a straight back and tight core throughout the movement. Tips for Creating an Effective Exercise Routine for Calorie Burn Your journey towards a fit and healthier version of yourself can be exciting and fulfilling. However, it’s crucial to approach it with wisdom and precision for the best results. Start with a Warm-up Starting every workout session with a 10-minute warm-up isn’t just a recommendation — it’s a necessity. A proper warm-up increases blood flow to your muscles, getting them ready for the task ahead. It also helps in improving flexibility, which can further enhance your performance and minimize the chances of potential strain or injury. Alternate Between Cardio and Strength The beauty of fitness is its diversity of benefits. Cardio workouts, like brisk walking or cycling, can be fantastic for improving heart health and burning calories in the process.  On the other hand, strength training exercises like weight lifting aren’t just about building muscle — they also assist in improving bone density and boosting metabolism. By alternating between the two and engaging in circuit training, you’ll not only make your routine more dynamic but you’ll also ensure a comprehensive workout for your entire body. Consult a Professional The world of fitness is vast, and while there's an abundance of information out there, nothing beats personalized guidance. A certified personal trainer can offer tailored advice, ensuring your workout aligns with your specific goals and needs. They can pinpoint areas of improvement, introduce new exercises to your routine, and keep you motivated throughout the process. How Can Diet Help You Burn Calories? Along with the amount of calories in your diet, the quality and type of food you consume play a pivotal role in determining your energy levels, metabolism rate, and overall health. By incorporating natural, whole foods, you’re setting the stage for optimal health.  Here at Dr. Kellyann, we emphasize the benefits of foods like bone broths, which are rich in essential nutrients, lean proteins that support muscle health, and a colorful rainbow of vegetables that offer an array of vitamins and minerals. These foods not only nourish your body but can also assist in maintaining a vigorous caloric burn. The Takeaway Dedication to exercise is a commendable step towards a healthier lifestyle. With the right combination of cardiovascular and strength training, you lay a strong foundation for holistic health.  Remember, it’s not just about the physical activities but also what you consume that complements this journey. Whether you’re looking to shed some pounds or just support your health, remember that Dr. Kellyann is here to help every step of the way. Sources: HIIT (High Intensity Interval Training) | The Nutrition Source | Harvard T.H. Chan School of Public Health Control of Energy Expenditure in Humans | European Journal of Clinical Nutrition Aerobic Exercise: What It Is, Benefits & Examples | Cleveland Clinic Strength Training: Get Stronger, Leaner, Healthier | Mayo Clinic Warm Up, Cool Down | American Heart Association Energy Metabolism and Diet | PMC

Stepping into the world of fitness for the first time can feel a bit overwhelming. There are so many different exercises to consider and equipment to buy for exercising at home.  In many cases, the motivation to burn belly fat starts with a desire to look more aesthetically pleasing. While that’s as good a reason as any to get serious about physical activity, it shouldn’t be the only one.  There are plenty of health benefits that come from shedding stomach fat, too — especially if you’re shedding visceral fat (a type of fat that’s stored deep in the abdomen and surrounding your organs). If you really want to turn those “flabs” into “abs,” then you’ll have to include some physical activity, too. Fortunately, we’ve listed out some of the best exercises for burning belly fat and building muscle to keep you trimmed, toned, and tight.  How Does Burning Calories Help Burn Fat? You’ve certainly heard of calories before. What you might not know is that calories are a unit of energy measurement. In other words, when you see that the #3 combo meal at your favorite guilty pleasure fast food restaurant is 1,100 calories, that means that by eating it, your body will receive 1,100 calories worth of energy.  Calories are essential to powering your body, but too much of them can be a bad thing. The human body isn’t very wasteful when it comes to calories, and excess calories are stored as body fat.  The tricky thing is that one pound of stored body fat contains about 3,500 calories. If you want to be rid of that single pound, you’ll need to burn at least 3,500 calories more than you consume. But don’t get discouraged just yet! While that sounds insurmountable, there are a few tricks that can help you burn fat fast. For example, high-intensity interval training (HIIT) is a stud in the fat-burning game. These exercises specifically elevate the heart rate, which helps burn more calories in a shorter amount of time.  Not only that, but HIIT workouts can also induce the “afterburn” effect. Scientifically known as excess post-exercise oxygen consumption (EPOC), this phenomenon means that you’re burning calories at a higher rate even after the workout is completed. As if that wasn’t enough good news, there’s even more you should know. Building muscle via resistance or weight training can further help you burn more calories.  You see, muscles are metabolically active tissues, so when you build muscle mass, you’ll be enhancing your resting metabolic rate. That means that your muscles will be burning more calories throughout the day, even when you’re not actively exercising. Talk about an easy workout! It’s important to keep in mind that balance is the key to optimal results. The combination of cardiovascular exercises via HIIT and muscle building via strength training is a powerful one-two punch that can knock out that stubborn belly fat once and for all.  Which Cardio Exercises Burn the Most Calories? Now that we’ve broken down how crucial cardio and HIIT are in the quest to lose belly fat, let’s get into the details. Here is a list of five cardio exercises that you should include in your routine to burn calories and shed that abdominal fat. Burpees Burpees are the quintessential full-body HIIT exercise. They engage almost every muscle group in your body, from your core to your upper body, all while testing your cardiovascular endurance. Start in a standing position, feet shoulder-width apart. Drop into a squat position, placing your hands flat on the ground in front of you. Kick your feet back, landing in a plank position. Perform a push-up (this is an advanced move, so you can skip it when starting out). Jump your feet back towards your hands. Explode into a jump, reaching your arms overhead. Land softly and immediately go into the next repetition. Mountain climbers An HIIT staple, mountain climbers are fantastic for the core and also get the heart racing. Begin in a plank position, hands beneath shoulders and body forming a straight line. Drive your right knee towards your chest as far as you can. Return the right foot to the starting position. Now, drive your left knee toward your chest. Continue alternating legs, picking up the pace for added intensity. Russian twists This exercise offers a brilliant way to target the obliques while also incorporating some cardio. Sit on the floor, knees bent and feet flat. Lean back slightly, ensuring your back is straight and at a 45-degree angle to the ground. Hold a weight or dumbbell with both hands in front of you. Twist your upper body to the right, aiming to touch the weight to the ground beside you. Return to the center and then twist to the left. Continue this movement at a brisk pace. Jumping jacks This is an age-old aerobic exercise that's still as effective as ever for cardiovascular health. Start in a standing position, arms at your sides. Jump your feet out wide while simultaneously raising your arms overhead. Jump again, returning your feet to the starting position and lowering your arms back to your sides. Repeat in a rhythmic motion, maintaining a steady pace. Sit-ups Sit-ups are a core classic, targeting the entire abdominal region. Lie flat on your back with your knees bent and feet flat on the ground. Place your hands behind your head or across your chest. Engage your core muscles, and lift your upper body off the ground, aiming to reach your chest towards your knees. Slowly lower yourself back down. Ensure your movements are controlled, avoiding any strain on the neck. Which Strength Training Exercises Burn the Most Calories? Remember that balance is the key, and you’ll need to include some strength training to build your muscles. Here are a few of the best ones that can help you build muscles quickly and burn more calories throughout the day. Push-ups Push-ups are a complete body workout. Beyond sculpting the chest and arms, they simultaneously engage the core, glutes, and hamstrings. Begin in a plank position with hands placed slightly wider than shoulder-width apart. Keep your body straight, engaging your core. Lower your body towards the ground, keeping your elbows close to your sides. Push through the palms of your hands to return to the starting position. Repeat, ensuring you maintain a straight line from head to heels. Lunges Lunges are multifaceted exercises that target multiple leg muscles, including the quads and hamstrings, while refining balance and core stability. Start standing with feet together. Step forward with your right leg, lowering your body until both knees form a 90-degree angle. Press through your right heel, returning to the starting position. Alternate and perform the lunge with your left leg. Keep your upper body straight and core engaged throughout. Squats Squats, a strength training staple, recruit major muscle groups of the lower body. It’s generally best to get started using only your body weight to get the proper form and then slowly incorporate weights as you get more comfortable with the exercise.  Stand with feet shoulder-width apart. Extend arms forward for balance or place hands behind the head. Begin by pushing your hips back, bending at the knees. Lower until your thighs are parallel to the ground, keeping knees over toes. Push through the heels to return to the starting position. Dumbbell exercises Dumbbell workouts offer versatility, helping you target specific muscle groups while the added weight enhances calorie burn. Bicep Curls: Stand holding a dumbbell in each hand, arms extended by your sides. Curl the weights towards your shoulders, keeping elbows stationary. Slowly lower back down and repeat. Tricep Extensions: Hold a dumbbell with both hands behind your head with your elbows bent at 90 degrees. Extend your arms, raising the dumbbell. Slowly return to the starting position. Shoulder Presses: Sit or stand holding a dumbbell in each hand at shoulder height. Push the weights overhead, extending the arms. Slowly lower the dumbbells back to shoulder height. Leg raises Leg raises are fantastic for honing in on the lower abdominal region. Lie flat on your back, arms at your sides or under your glutes for support. Keeping your legs straight, raise them to a 90-degree angle. Slowly lower your legs without letting them touch the ground. Lift again and repeat, ensuring your back remains flat on the floor. How Does Targeting the Core Promote Belly Fat Loss? You may have noticed that we haven’t discussed ab workouts yet. Many people believe that the path to a chiseled six-pack is paved with hundreds of daily crunches. While targeting your core muscles can be beneficial in the form of HIIT or strength training exercises, there’s no way to “spot reduce” or choose where we lose fat.  Remember that fat is merely stored calories that are used for energy. That fat can come from anywhere, regardless of which muscles are currently being targeted during an exercise. Of course, engaging in core exercises should probably be a part of your workout routine, even if they’re not as effective as we would hope.  Crunches, planks, and the previously mentioned sit-ups don’t just target the outermost abdominal muscles but also the deeper muscles that play a crucial role in posture and stability. These muscles are mostly hidden by belly fat, so they don’t get toned as quickly as your biceps or quads.  However, when the belly fat starts to melt away, they’ll become increasingly more visible, and you may even have the lean midsection that you’ve been dreaming about.  What Other Factors Affect Calorie Burn and Weight Loss? Achieving a lean and fit physique is a jigsaw puzzle, with each piece contributing to the final picture. Beyond the sweat and hard work in the gym, there are several underlying factors that can either propel or hinder your progress. Diet You may have heard that “you can’t out-exercise a bad diet” before — and it’s the stone-cold truth. Nutrition plays a crucial role in weight loss, so all of your hard work at the gym is basically for nothing without a balanced diet. Focus on whole foods, lean proteins, healthy fats, and complex carbohydrates to ensure you’re getting enough vitamins and minerals. You’ll not only be fueling your body more efficiently for more intense workouts, but you’ll be promoting faster muscle recovery and growth afterward.  Also, make sure to keep an eye on your total calories, as the more you consume, the more you’ll have to burn.  Sleep Sleep is something that many people take for granted, but it’s essential to overall health and weight loss. As we rest, our bodies enter into repair mode, mending muscle tissues, regulating hormones, and more. One of these hormones, cortisol, is directly linked to weight gain.  Elevated cortisol levels can happen due to sleep deprivation which triggers fat storage, especially in the abdomen. Ensuring between seven and nine hours of quality sleep each night is a crucial part of keeping these levels down and helps trim your waistline.  Stress Cortisol isn’t just something that comes when you’re not getting enough sleep. It’s also the primary stress hormone in the body, and its release can be triggered by feelings of stress.  Chronic stress can naturally lead to elevated cortisol levels, which can wipe out all your hard work. The good thing is that working out releases endorphins that can help counteract cortisol and reduce their levels. Coupling regular exercise and stress management techniques like yoga and meditation are a cornerstone for preventing stress from derailing your fat loss journey.  The Takeaway Achieving a sculpted, flat belly might seem like a distant dream, but it’s closer than you think. The combination of HIIT workouts, strength training, and a few core exercises is an excellent start to shedding that belly fat.  Throw in a more balanced diet, better sleep, and lower stress levels, and you have everything you need for a chiseled, lean midsection. If you’re still feeling a little overwhelmed, then it’s perfectly fine to hire a personal trainer for more detailed guidelines.  While you embark on your quest, remember that Dr. Kellyann’s products can provide additional wellness support. For example, our Homestyle Bone Broth is chock full of amino acids like glycine and proline that can help with muscle and joint recovery after workouts.  If you’re unsure about whether you’re getting the right nutrients, then consider our Daily Divine Gummies to plug potential gaps. Above all, remember that consistency is key. With the right support and a consistent routine, you can achieve your goals in no time. Sources: The Clinical Importance of Visceral Adiposity: A Critical Review of Methods for Visceral Adipose Tissue Analysis | PMC What Are Calories? | Live Science Why People Become Overweight | Harvard Health Counting Calories: Get Back to Weight-Loss Basics | Mayo Clinic Effect of Exercise Training on Fat Loss—Energetic Perspectives and the Role of Improved Adipose Tissue Function and Body Fat Distribution | PMC Effectiveness of High-Intensity Interval Training for Weight Loss in Adults With Obesity: A Randomised Controlled Non-Inferiority Trial | PMC Increasing Muscle Mass to Improve Metabolism | PMC Taking Aim at Belly Fat | Harvard Health Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance | PMC

Embarking on the road to fitness often begins with addressing some of the most stubborn areas of our body, such as the notorious love handles. These fat deposits, a telltale sign of fat retention and often linked to obesity, can become a pressing concern for many.  Further exacerbated by modern sedentary lifestyles and unhealthy eating habits, these often persistent fat accumulations around the waist can detract from our self-confidence, making us yearn for a more sculpted silhouette. Achieving this desired form is not merely about aesthetics, but it's also about embracing a healthier lifestyle and improved well-being.  What Are Love Handles? Love handles are not just a playful term; they're a problematic reality for many. These unsightly bulges, prominently located around our waistline and just above our hips, are often an indicator of excess abdominal fat.  They're not just about aesthetics, but health too. Accumulation of fat in this region can be indicative of deeper health issues, including potential cardiovascular problems. But fear not! While these fatty protrusions may seem stubborn, the solution isn't merely about performing hundreds of ab exercises. Instead, it's about adopting a multi-faceted approach.  This involves a balanced combination of targeted physical exercises complemented by mindful eating habits. When these two are synchronized effectively, it not only aids in getting rid of love handles but also in overall abdominal fat reduction. What Exercises Can Help Target Love Handles? Eliminating love handles requires an integrated approach that combines targeted abdominal workouts with strength training and cardiovascular exercises. Let’s delve deeper into each of these ten exercises to help you get the most out of your love handle workout. 1. Bicycle Crunches Bicycle crunches are a powerful tool in the arsenal of abs workouts. These exercises are designed to target multiple parts of your abdominal region.  The rotational movement helps in burning belly fat and gives the obliques a more sculpted appearance. As a bonus, this exercise can elevate your heart rate, which adds a cardio component and can help burn more calories and contribute to overall weight loss.  Lie flat on your back on a comfortable surface, preferably a mat. Place your hands behind your head, ensuring they don't clasp together. Elevate your legs at a 90-degree angle. Engage your core, and lift your head and shoulders slightly off the ground. Simultaneously, twist your upper body to the right, trying to touch your left elbow with your right knee while extending the left leg out straight. Alternate sides and touch your right elbow to your left knee while extending your right leg out. Remember to mimic a cycling motion with your legs and ensure your body maintains a straight alignment from head to toe. Continue this alternating motion, aiming for 15 to 20 reps on each side. 2. Russian Twists Russian twists are phenomenal for working the oblique muscles, which are crucial for achieving a defined waistline. This exercise also aids in enhancing balance and stability as you maintain a seated position with a tilted upper body. The addition of weight further increases resistance, intensifying the fat burn and muscle gain. Sit down on the mat with your knees bent and feet flat on the ground. Lean your upper body back slightly, forming about a 45-degree angle with the ground. Hold a weight (both dumbbell and kettlebell will work) with both hands in front of your chest. Engage your core and twist your torso to the left, trying to touch the weight to the ground next to your hip. Return to the center and then twist to the right. Aim for 15 to 20 reps on each side. 3. Plank With Hip Dips This plank variation takes the traditional core-strengthening benefits of the standard plank and amplifies them with a rotational movement. The hip dips target the obliques and the lower belly fat, ensuring a comprehensive core workout. Begin in a standard forearm plank position. Ensure your elbows are directly beneath your shoulders and your body forms a straight line from head to heels. Engage your core and rotate your hips to the left, attempting to touch the ground. Return to the center and rotate to the right. Continue alternating sides, aiming for 10 to 15 dips on each side. 4. Side Plank With Twist This dynamic movement combines the stabilizing benefits of a side plank with the rotational work of a twist. This combination ensures the oblique muscles are challenged, promoting muscle tone and fat burning along the waistline. Start in a left-side forearm plank, keeping your legs straight and your right arm extended toward the ceiling. While maintaining this plank, bring your right arm down and thread it through the space below your left armpit, making a twisting motion with your upper body. Return to the starting position and repeat for 10 to 15 reps before switching sides. 5. Mountain Climbers Mountain climbers are an all-encompassing workout that boosts cardiovascular health while targeting the core, especially the abdominal muscles. This exercise not only helps in burning significant calories but also enhances agility and strength in the upper body. Begin in a push-up or plank position with your hands placed shoulder-width apart. Engage your core and bring your right knee towards your chest. Quickly switch legs, extending the right leg back and pulling the left knee towards the chest. Keep alternating at a brisk pace, resembling a climbing motion, for 30 seconds to a minute. 6. Deadlifts Deadlifts are a powerhouse when it comes to weightlifting exercises. Engaging the glutes, hamstrings, lower back, and core muscles, they assist in overall fat burn and muscle toning, making them an essential exercise to get rid of love handles.  They're instrumental in developing a strong foundation, as they build muscle in some of the body's largest muscle groups, leading to a faster metabolism and increased calorie burn. Stand with your feet hip-width apart. Place a barbell in front of you. Bend at the hips and knees, gripping the barbell with both hands shoulder-width apart. Keep your back straight, push through your heels, and stand up, lifting the weight. Lower the weight by hinging at the hips and bending the knees. Ensure the back remains straight throughout. Perform three sets of eight to 12 reps. 7. Woodchoppers Woodchoppers offer a full-body workout while placing a special emphasis on the obliques. The high-intensity diagonal swinging motion helps burn calories, targets the ab muscles, and promotes fat burning. The dynamic nature of this movement can also improve coordination and flexibility. Stand with your feet shoulder-width apart. Hold a kettlebell or weight with both hands. Rotate your upper body to the left, raising the weight above your left shoulder. In a controlled motion, swing the weight diagonally across your body towards your right knee, keeping your arms straight. Return to the starting position and repeat. After completing the desired reps, switch sides. Aim for three sets of 10 to 12 reps on each side. 8. Side Bends With Dumbbells Side bends are a targeted exercise for the obliques, aiding in reducing the muffin top area. When combined with weights, the resistance further amplifies muscle engagement, helping in toning and trimming the waistline. Stand upright, feet hip-width apart. Hold a dumbbell in your right hand, with the left hand placed on the waist. Bend at the waist to your left side, stretching the right side of your body. Go as far as comfortable. Return to the starting position. Complete your set for one side, then switch the dumbbell to the left hand and repeat. Aim for three sets of 12 to 15 reps per side. 9. Jumping Jacks Jumping jacks are a full-body cardio exercise that gets the heart rate up, ensuring significant calorie burn. Engaging the entire body, they're effective in melting away body fat, enhancing cardiovascular health, and improving endurance. Stand with your feet together and hands at your sides. Jump your feet out while raising your arms above your head. Jump back to the starting position. Keep a brisk pace and aim for three sets of 30 seconds to a minute. 10. Running/Jogging Running and jogging, whether outdoors or on a treadmill, are excellent cardiovascular exercises known for their ability to burn significant calories and target visceral fat. When combined with high-intensity interval training (HIIT), the powerful bursts ensure an afterburn effect, helping you continue to burn calories even after your workout, which can further help you lose belly fat. Begin with a five-minute warm-up jog. If integrating HIIT, run at a high-intensity pace for 30 seconds. Follow with a one-minute moderate-paced jog or walk. Repeat the high-intensity and recovery phases for 20 to 30 minutes. Finish with a five-minute cool-down jog or walk. How Can Diet Affect Fat Loss? A healthy diet plays a crucial role alongside exercise in sculpting a fit physique. Though the exercises previously mentioned are vital for muscle toning and strength, it's our dietary choices that significantly impact fat loss.  For example, consuming excessive processed carbs can spike insulin levels, leading the body to store more fat. In contrast, a diet high in fiber, lean proteins, and healthy fats can boost our metabolic rate. It's essential to understand that an intense workout routine can only do so much if not complemented by a balanced diet. The key lies in managing calorie intake and ensuring the right mix of carbs, proteins, and fats — our primary macronutrients.  Certain foods and supplements, like bone broth, lemon water, and collagen peptides, can further support this journey. They are celebrated for supporting fat metabolism and bolstering overall health. Adopting a nutritious diet can not only encourage fat loss but also fuel our body, granting us the vitality needed for demanding workouts. The Takeaway It’s important to remember that love handles, while quite stubborn, can be defeated. The key to being rid of them is a holistic approach that merges dietary understanding with physical activities like those listed above.  By comprehending the role of nutrients and how our body processes them, we can make smarter dietary choices. Add in the correct combination of strength training, cardio exercises, and dietary adjustments, and we can witness visible, transformative changes in no time.  The road to fitness is not just about shedding pounds but also about nurturing a healthier, more informed relationship with our food and bodies. So don’t just wish for that dream midsection; work for it. Embrace the process, start on the road to a healthy diet with Dr. Kellyann, and watch the transformation unfold before your eyes.  Sources: Mindful Eating | The Nutrition Source | Harvard T.H. Chan School of Public Health Maintenance of Lost Weight and Long-Term Management of Obesity | PMC The Carbohydrate-Insulin Model of Obesity: Beyond ‘Calories In, Calories Out’ | PMC A High-Protein Diet for Reducing Body Fat: Mechanisms and Possible Caveats | PMC   EXPLORE MORE EXERCISES >  8 Best Bra Fat Exercises To Get Rid of Bra Bulge — Targeted exercises for your back and bra line area. >  10 Exercises for Getting Rid of Neck Fat — Effective exercises to tone and define your neck area. >  10 Best Exercises for Getting Rid of Saddlebags — Target your outer thighs with these effective exercises. >  13 Exercises for a Smaller Waist — Exercises designed to create a slimmer, defined waistline.  

Few things can ruin a goodbye wave as fast as the feeling of an extra wiggle beneath your arms. Underarm fat, sometimes referred to as “batwings,” can be a discomforting reality for many people, especially women over the age of 40.  If you’ve found yourself shying away from sleeveless outfits or trying to avoid raising your arms, then rest assured that you’re not alone. The good news is that with the right exercises and dietary support, you can sculpt your upper arms, be rid of underarm fat, and reach for the sky confidently.  What Causes Underarm Fat? Accumulating a few extra layers of undesired fat is often blamed on having a sweet tooth or not being able to stick to a consistent workout. However, the reasons behind underarm fat are a bit more complex than that. Genetics Just as eye color, height, and facial features are passed down through generations, so too is the way that fat is distributed in our bodies. That means that if your biological parents or grandparents struggled with underarm fat, you might also experience a similar pattern. Age When you’re young, you have such a high metabolic rate that you can get away with a few late-nite pizza binges and not experience any significant weight gain. Unfortunately, as the years pass, your metabolic rate will slow down, and fat has an easier time finding cozy spots to settle, including the underarms.  Hormonal changes Often overlooked, hormones play a massive role in weight distribution. Menopause, in particular, often comes with severe hormonal fluctuations that redirect fat storage into certain areas of the body, including the underarms.  Common misconceptions There is no shortage of quality weight loss advice out there. However, one misconception that seems to stick around is that you can target weight loss in certain areas of your body using specific exercises. Science has a different story. In reality, the body loses fat systemically, which means that fat loss is uniform across all areas of your body. In other words, if you’re looking to be rid of underarm fat, then a holistic approach to fat burning may be the best option.  With that being said, it’s still highly beneficial to tone your triceps using specific exercises. The point is that you’ll have to include more than just these exercises to successfully be rid of underarm fat. What Exercises Can Help Target Underarm Fat? Before diving into the specific exercises, it's important to understand the anatomy involved. The underarm region is where the triceps grouping of muscles is located. The triceps is made up of three parts (hence the name): medial, lateral, and long head. These three muscles combine to function as an extension of the elbow joint. Remember that specifically targeting these muscles with exercises won’t necessarily burn the fat faster. However, when the muscle is toned via targeted exercises, it can reduce the overall appearance of underarm sagging. Including these exercises with a comprehensive workout regime that focuses on burning calories and building muscle can put you on the fast track to sleeker arms. Ready to roll up your sleeves and get started? Here are some of the exercises that can help you be rid of your underarm fat in no time. 1. Push-Ups Targeted muscles: Chest (pectorals), triceps, shoulders (deltoids), and core (rectus abdominis and obliques). How to perform: Start in a plank position with your hands placed slightly wider than shoulder-width apart. Engage your core and keep your body in a straight line from your head to your heels. Bend your elbows, lowering your body towards the ground. Ensure your elbows form a 45-degree angle with your torso. Push yourself back up to the starting position, fully extending your arms. Repeat for the desired number of repetitions. 2. Tricep Dips Targeted muscles: Triceps. How to perform: Find a sturdy chair or bench and sit on the edge. Place your hands beside your hips, gripping the edge of the chair. Slide your buttocks off the seat and extend your legs out in front of you. Lower your body by bending your elbows until they form a 90-degree angle. Push yourself back up, straightening your arms to the starting position. Repeat for the desired number of repetitions. 3. Arm Circles Targeted muscles: Shoulders (deltoids), triceps, and biceps. How to perform: Stand with your feet shoulder-width apart. Extend your arms straight out to your sides at shoulder height. Begin by making small circles in a clockwise direction with your arms. After a set duration or number of rotations, switch to counterclockwise. Ensure you keep your arms straight and engaged throughout. 4. Bicep Curls Targeted muscles: Biceps (brachii) with slight engagement of the triceps. How to perform: Stand with your feet hip-width apart, holding a dumbbell in each hand with your arms extended by your sides. Keep your elbows close to your body. Curl the weights towards your shoulders, contracting the biceps. Slowly lower the dumbbells back to the starting position, ensuring controlled movement. Repeat for the desired number of repetitions. 5. Plank Targeted muscles: Core (rectus abdominis, obliques, and transverse abdominis), shoulders, chest, triceps, and back (latissimus dorsi). How to perform: Start by placing your hands directly under your shoulders, slightly wider than shoulder-width. Engage your core, ensuring your body forms a straight line from your head to your heels. Keep your feet hip-width apart with your toes pressing into the ground. Hold this position, ensuring you don't arch your back or sag in the middle. Maintain the plank for a set duration or as long as you can hold it with proper form. 6. Tricep Kickbacks Targeted muscles: Triceps. How to perform: Stand with feet hip-width apart, holding a dumbbell in each hand. Bend your knees slightly and hinge forward from your waist, keeping a straight back. Bend your elbows, bringing the dumbbells near your rib cage. Keep your upper arms stationary, push the dumbbells back, and fully extend your arms behind you. Slowly return to the starting position. Repeat for the desired number of repetitions. 7. Mountain Climbers Targeted muscles: Shoulders, triceps, core, and quadriceps. How to perform: Start in a plank position with hands under your shoulders and body in a straight line from head to heels. Quickly drive one knee towards your chest. As you push that leg back, pull the opposite knee towards your chest. Continue alternating legs, picking up the pace as if you're "climbing." Repeat for the desired duration or number of repetitions. 8. Shoulder Press Targeted muscles: Shoulders (deltoids) and triceps. How to perform: Sit on a bench with back support or stand with feet shoulder-width apart. Hold a dumbbell in each hand at shoulder level with palms facing forward. Push the dumbbells upwards until your arms are fully extended overhead. Slowly lower the weights back to the starting position. Repeat for the desired number of repetitions. 9. Jumping Jacks Targeted muscles: Shoulders, triceps, core, and legs. How to perform: Stand with your feet together and arms by your side. Jump and simultaneously spread your legs shoulder-width apart while raising your arms overhead. Jump again, returning your legs to the starting position and lowering your arms back to your sides. Continue the movement in a rapid succession for the desired number of repetitions or duration. 10. Jump Rope Targeted muscles: Triceps, shoulders, legs, and core. How to perform: Start by holding the ends of a jump rope with both hands, rope behind you near your heels. Swing the rope over your head and jump over it with both feet. Continue jumping over the rope, using your wrists to swing it, and keep a steady rhythm. Ensure you jump using the balls of your feet, keeping jumps low and swift. Continue for the desired duration or number of repetitions. What Role Does Diet Play in Fat Loss? Weight loss isn’t just something that’s achieved by hitting the gym. The first step actually occurs in our kitchen and our plates. While exercise is absolutely essential for toning muscles, building stamina, and a few other benefits, the food that you eat plays a critical role in fitness. You may have heard that “you can’t out-exercise a bad diet,” and it’s the truth.  Here are a few things that you should keep in mind as you embark on your fitness journey. Balanced Macronutrient Intake There are three macronutrients involved with a balanced diet: protein, fat, and carbohydrates. Each of these macronutrients plays a unique role in your daily life. Protein is the cornerstone of muscle repair, growth, and maintenance.  Carbohydrates are the body’s primary source of energy and help to fuel workouts and daily activities.  Fats, often misconstrued as an enemy of weight loss, are essential for hormone production and the overall health of cells.  For the best results, you should aim for a balanced diet that features sufficient amounts of each macronutrient. It’s not about eliminating one or the other but trying to create a balance of their benefits that aids in fat burning and muscle growth.  Calorie Counting There are two things that you need to take into consideration when reviewing your caloric intake: quality and quantity. For example, eating 100 calories worth of fast food fries isn’t quite the same as eating 100 calories worth of almonds. Of course, the total amount of calories still matters, even if you’re only eating the healthiest foods. It’s a straightforward math equation of calories in versus calories out.  Just remember to set realistic goals and sustainable weight loss targets. You want to be in a calorie deficit to burn off more fat, but not by depriving your body of essential vitamins and minerals.  Supplemental Support Shedding your underarm fat will require making a few significant lifestyle changes that can be challenging. If you’re a beginner just starting on your fitness and wellness journey, then Dr. Kellyann is here for you. Our Homestyle Bone Broth provides essential amino acids (the building block of protein) that can help with muscle recovery and growth.  Our Collagen Peptides aren’t just good for encouraging skin elasticity, hair health, and nail health — they can also promote weight loss. Our Lemon Sips are more than a delicious palate cleanser, as they can support digestion and complement fat loss efforts.  Our Daily Divine Gummies are packed with essential vitamins and minerals to help plug up any potential nutritional gaps in your diet.  The Takeaway Getting rid of underarm fat involves a holistic approach of incorporating specific exercises with an overall weight loss strategy. Remember that it's not just about the workout you follow but also about your diet.  As you embark on the journey to slender arms, think about giving your efforts a boost with Dr. Kellyann. Our wide array of products and meal prep plans can help support your goals and help you achieve the toned arms of your dreams! Sources:  Factors That Influence Body Weight | NCBI Bookshelf A Research Agenda: The Changing Relationship Between Body Weight and Health in Aging | PMC The Reality of Menopause Weight Gain | Mayo Clinic Anatomy, Shoulder and Upper Limb, Triceps Muscle | NCBI Bookshelf Understanding Calories - Quantity and Quality | Vanderbilt Faculty & Staff Health and Wellness Our genes affect where fat is stored in our bodies | ScienceDaily   READ MORE ABOUT TONING >  8 Best Bra Fat Exercises To Get Rid of Bra Bulge — Targeted exercises for your back and bra line area. >  10 Exercises for Getting Rid of Neck Fat — Effective exercises to tone and define your neck area. >  13 Exercises for a Smaller Waist — Exercises designed to create a slimmer, defined waistline.  

Have you heard the myth that you can’t get rid of cellulite? Well, it’s just that: a myth! The truth is that cellulite is just fat—and with a little work, you can banish it from your life. Here’s the deal. As you age, you lose firm muscle mass and replace it with fat. That soft, squishy fat bulges out, giving you those cottage-cheese thighs. In addition, your skin loses collagen as you get older, so it can’t rein in your fat as tightly as it once did. Here are three simple secrets for getting rid of that ugly cellulite: lose your extra fat, strengthen your skin, and build firm muscle. What Is Cellulite? Cellulite is a skin condition that can affect both men and women, though it is more common in females due to the different distributions of fat, muscle, and connective tissue. It manifests as a dimpled, lumpy appearance, often compared to the texture of orange peel or cottage cheese. It's most prevalent in areas with significant fat deposits, such as the buttocks, thighs, and abdomen. Cellulite forms when fat cells accumulate under the skin and push against the surface while the fibrous connective tissue (septae) tether the skin to underlying muscle layers, causing an uneven, dimpled appearance often referred to as “stretch marks.” The skin's elasticity plays a crucial role in the appearance of cellulite. Healthy skin can mask irregularities and keep fat cells tightly secured, but as skin loses elasticity with age, these irregularities become more visible. It's important to understand that having cellulite is completely normal and isn't a sign of being overweight. Even lean individuals can develop cellulite, and its visibility can be influenced by factors such as skin thickness and color. What Causes Cellulite? The exact cause of cellulite is unknown, but it's believed to result from a combination of factors including genetics, hormonal factors, lifestyle, and the build-up of subcutaneous fat. Genetics: Some people are genetically predisposed to developing cellulite, possibly due to traits like gender, race, slow metabolism, fat distribution, and circulatory insufficiency. Hormones: Hormones play a significant role in cellulite development. Estrogen, insulin, noradrenaline, thyroid hormones, and prolactin can all affect the production and breakdown of fat cells. Lifestyle factors: Sedentary lifestyle, stress, and an unhealthy diet can contribute to cellulite. Lack of exercise can also decrease blood flow, leading to more fat storage and less fat breakdown. The build-up of subcutaneous fat: When excess fat is stored in the subcutaneous layer, it can push against the skin, creating the dimpled appearance associated with cellulite. This is why weight gain is often associated with the development or increased visibility of cellulite, and weight loss can help improve its appearance. Skin condition and age: As we age, the skin tends to lose its elasticity and collagen production slows down, leading to thinning skin over time. Thinner skin can make cellulite more noticeable. Water retention and poor lymphatic drainage: These can cause a build-up of toxins, which can damage collagen and elastin fibers, leading to cellulite. How Can You Minimize the Appearance of Cellulite? The first step toward conquering your cellulite is to lose your extra pounds on my Bone Broth Diet. As you take off that weight, you’ll reduce the stores of fat on your butt and thighs. The second step is to strengthen your skin—and here again, my diet can do the trick. Intermittent fasting with bone broth will load you with the building blocks of collagen, rejuvenating your skin so it can keep your fat under better control. The third step in your cellulite-blasting plan is to build lean muscle—and you can do this with targeted exercises. Here are five powerful and simple exercises that will firm your butt and thighs. Lunges Lunges work your quads, hamstrings, and glutes. To do a lunge, start with your feet together. Step forward with one leg and lower yourself until both of your knees are at a 90-degree angle. Be sure your front knee is above your ankle and doesn’t move ahead of your toes at any time. Return to your starting position, and repeat with the opposite leg. Pelvic Curls  This exercise hits your glutes and inner thighs. To do it, lie on your back with your knees bent and your feet touching the floor. Slowly raise your lower back and pelvis and hold, squeezing your butt and inner thighs. Lower yourself to your starting position, and repeat. For an even bigger cellulite burn, squeeze a pillow or exercise ball between your thighs as you do this exercise—or do a one-legged lift, holding the other leg straight up in the air. Pony Kicks This exercise gives the backs of your thighs a serious workout. To do it, start on your elbows and knees. Keeping your back straight, raise one thigh as high as you can, keeping your knee bent and pointing your heel up. Hold for five seconds. Keep lowering and raising your thigh until you get a good burn, then repeat on the other side. Circle Time Your outer thighs will love this exercise. To start, stand up straight with your feet shoulder-width apart. Balance on one leg, and lift the other leg behind you, pointing your toes. (Use a chair for balance if you need to.) Be sure not to arch your back. Draw clockwise and counter-clockwise circles with your toes until you really feel the burn. Repeat on the other side. Squats This classic exercise is one of the best all-around cellulite crushers. When you do a squat, sit back on your heels, keep your back straight, and don’t let your knees move ahead of your toes. The best way to keep good form is to pretend that you’re sitting back into a chair. When you tackle cellulite with my triple-punch of exercise, diet, and bone broth, I’m confident that you’ll start seeing a difference within weeks. Keep it up, and you’ll see a much bigger difference after several months—and by next swimsuit season, you won’t believe how amazing you look. So take heart: That cellulite is a temporary problem, not a life sentence! Keep thinking BIG and living BOLD! Massage Massage can support lymphatic drainage and encourage blood flow, helping to flush out the build-up of toxins and potentially diminishing cellulite. Dermatologists often suggest dry brushing, a form of skin exfoliation and massage, to encourage blood flow and remove dead skin cells. Body Wrapping Body wrapping, often combined with topicalcreams or lotions, can temporarily reduce the appearance of cellulite. These wraps often contain active ingredients like retinol and caffeine, which can help the skin look smoother. While the results from body wrapping are typically short-lived, they may provide a temporary solution for a special event or occasion. Laser Treatment Several FDA-approved laser treatments, such as Cellulaze and Cellfina, offer promising results for cellulite reduction. Cellulaze involves inserting a tiny laser under the skin to break up the tough bands of connective tissue that cause dimpled skin. It also encourages collagen production for skin elasticity. Cellfina, on the other hand, uses subcision, a minimally invasive technique that cuts the fibrous bands pulling down the skin, leading to a smoother skin surface.  While these treatments can be effective, they require consultation with a dermatologist or trained professional and can be more expensive than other treatment options. Detoxes Detoxes are another way people attempt to reduce cellulite. This process generally involves eating a healthy diet, getting plenty of hydration, and potentially taking some supplements to support the body's natural detoxification processes.  Lemon Sips is an easy and convenient detox drink that can help support your health while encouraging weight loss. Lemons contain enzymes that can aid digestion and support liver function, thus encouraging detoxification. There are also specific supplements, like BellaBiotics, which can help with detox and cellulite. Bellabiotics is a supplement containing probiotics that can support gut health, encouraging better digestion and absorption of nutrients. It's important to note that while detoxes can support a healthier lifestyle, they are not a guaranteed cure for cellulite. Radiofrequency Radiofrequency is a non-invasive treatment that uses energy waves to heat the skin and support collagen production, thereby minimizing the appearance of cellulite. Skincare professionals often combine this with other treatments for more effective results. Cellulite FAQs 1. Can Losing Weight Get Rid of Cellulite? Weight loss can sometimes help minimize the appearance of cellulite, but it's not a guaranteed solution for everyone. This is because cellulite forms when fat cells push against the skin over the fibrous connective tissue bands, creating a dimpled skin appearance.  If you lose weight and decrease body fat, there may be less pressure on these bands, and your skin might appear smoother. However, cellulite is also influenced by factors like genetics, hormones, and age, so it can persist even with weight loss. Furthermore, if weight loss is drastic or rapid, it could potentially lead to loose skin, which may make cellulite appear more pronounced.  That’s why a balanced approach to weight loss, focusing on overall wellness and incorporating strength training and cardio for muscle tone and health, is often the most helpful. 2. Can Cellulite Go Away Naturally? Cellulite is a natural phenomenon related to how the body stores fat, especially in women, and it's influenced by various factors, including genetics, hormones, lifestyle, and diet.  While it can't exactly "go away" naturally, certain natural treatments may improve its appearance. Regular exercise, maintaining a healthy diet, staying hydrated, and using topical treatments like cellulite creams or a coffee scrub could potentially help fade its appearance. 3. What Is Not Recommended for Getting Rid of Cellulite? Certain treatments that may seem like quick fixes for cellulite are not generally recommended by professionals. For instance, injectable treatments, like those promising to break down fat, aren't widely supported due to their potential side effects and varying results. For example, liposuction was once believed to be a solution for cellulite, but dermatology experts now caution against it for cellulite treatment. This surgical procedure is more effective for removing deep fat deposits, not the subcutaneous body fat associated with cellulite. In fact, liposuction might even make cellulite appear worse by creating more depression in the skin. Similarly, body contouring procedures should be approached with caution. While some people report an improved appearance of cellulite after these treatments, results vary, and procedures can be costly. Lastly, be wary of any product or treatment that promises a quick, miracle cure for cellulite. Cellulite is a common skin condition, and its treatment typically requires a sustained, multifaceted approach. The Bottom Line Cellulite is a natural and widespread condition that many individuals experience, and there's nothing wrong or unhealthy about having it. However, if its appearance bothers you, there are ways you can manage and address it.  A combination of a balanced diet, regular exercise, and perhaps some supplements can help. Just remember that each body is unique. What works best for you will depend on various factors, and it's always wise to consult a healthcare professional or a dermatologist for advice tailored to your needs. In the quest for smoother skin, remember to be patient with yourself and your body. Improvements take time, but a holistic approach that promotes overall wellness can help, contributing not only to the appearance of your skin but also to your overall health and well-being. Sources: Insights Into the Pathophysiology of Cellulite: A Review | PMC The Truth About Dry Brushing | Cleveland Clinic Cellulite: A Cosmetic or Systemic Issue? | PMC Radiofrequency Ablation | NCBI Bookshelf Treatment for Cellulite | PMC Unfavourable Outcomes of Liposuction and Their Management | PMC Body Image and Body Contouring Procedures | NCBI Bookshelf   LEARN MORE ABOUT SKIN HEALTH >  8 Best Bra Fat Exercises To Get Rid of Bra Bulge — Targeted exercises for your back and bra line area. >  10 Best Exercises for Getting Rid of Saddlebags — Target your outer thighs with these effective exercises. >  13 Exercises for a Smaller Waist — Exercises designed to create a slimmer, defined waistline.  

I’m huge on fitness, and by now you probably know that my mantra is: Move for at least an hour every day. As a result, you may think that I’m super-excited every single day about lifting weights or doing a barre workout. However, I have a confession to make. If you picture me kicking off my high heels each day, lacing up my tennis shoes, and RACING for that gym with a smile on my face and a song in my heart… think again! Often, when I’m tired and my feet hurt and my brain is toast, all I want to do is sit on the couch and binge-watch Netflix.  Other days, I look at my to-do list and can’t help thinking about the chunk of time that exercising will take up. And sometimes, I admit… I just feel lazy and don’t want to get off my butt. That’s when I start thinking of excuses: “I’m too tired.” “I had a tough day.” “I have too many other things to do.” However, I know better than to fall for these excuses. That’s because I did it once, and I paid a big price. At the time, I was busy writing books, raising kids, and running my full-time practice. My days were packed with obligations from sun-up until sundown, and because I was young and in good shape, I persuaded myself that workouts could move way down on my agenda. So over time, I slacked off more and more on my exercise. (And I’m not proud of how often I cheated on my diet, either.) I got away with it for a while… but gradually, my slim and toned body started to turn to porridge. My butt got flat. My arms got flabby. I was tired, I was moody, I didn’t sleep well, and I didn’t look good. The lesson I learned from this period in my life is that EXERCISE NEEDS TO BE A PRIORITY. When I stopped making excuses and started working out regularly again, I quickly became younger, heathier, and slimmer. I had energy again. I was happier. So now, if I hear those excuses rattling around in my brain, I nip them in the bud—and instead, I think of all of the reasons to put my body in motion. Here are five of the biggest ones: I KNOW IT’LL MAKE ME FEEL BETTER—NOW AND LATER. When I’m tired or moody, I really don’t want to move. However, I know from experience that within minutes, a workout will lift my mood and give me a big shot of energy. And that’s not all; research shows that in the long run, it can protect against depression and anxiety. I KNOW IT’LL PROTECT ME FROM THE DANGERS OF DECONDITIONING. As I learned the hard way, “use it or lose it” isn’t just a cliché—it’s a fact. And unfortunately, you can start “losing it” pretty fast. When you stop exercising, your body quickly starts to devolve into a state that doctors call deconditioning. Within as little as two weeks, your blood sugar levels begin to rise, your heart starts pumping blood less efficiently, your muscles get weaker, and your joints get stiffer.  This is serious stuff—and just thinking about it gets me off that couch. I KNOW IT’LL MAKE MY SKIN LOOK YOUNGER. A good workout always gives me a “glow”—and better yet, exercise takes years off my skin. Think I’m exaggerating? Then consider this:  One recent study comparing exercisers to sedentary people found that the skin of the exercisers who were over 40 “was much closer in composition to that of the 20- and 30-year-olds than to that of others of their age, even if they were past age 65.” The researchers next asked a group of sedentary seniors to start exercising, and voila!—in just three months, their skin looked younger. One researcher participating in the study said, “I don’t want to over-hype the results, but, really, it was pretty remarkable to see.” I KNOW IT’LL MAKE ME SLEEP BETTER. There’s nothing I hate more than tossing and turning all night when I need my rest—and luckily, exercise is one of the best cures for insomnia. As research shows, it can help you fall asleep faster, stay asleep longer, and have more refreshing sleep. I KNOW IT’LL HELP TO PROTECT MY BRAIN I’m over fifty now—and while I want to look fabulous as I age, I’m even more concerned about staying young mentally. Here again, exercise can make a big difference. In fact, researchers now know that exercise is one of the best defenses against Alzheimer’s disease.  A recent study in Sweden followed more than 1,200 people at risk for developing Alzheimer’s, assigning half of them to a program involving regular exercise and good nutrition. One of the researchers in the study said, “We were surprised that we were able to see a clear difference already after two years.” The people who exercised and ate right improved their memory, their executive function (which includes skills like decision-making and planning), and their cognitive speed. — Even when I’m tuckered out, super-busy, or just plain lazy, thinking about these five benefits gets me off the couch and back to the weights or the ballet barre. So the next time you don’t feel like budging, keep these powerful motivators in mind—and let them inspire you to put your own body in motion! Keep thinking Big and living BOLD!  

People tend to think that “health experts” don’t get how real people live. But you know what? I do. That’s because I’m a mom, I have a career, and I have a to-do list that’s a mile long. So one thing I know first-hand is that it’s tough to fit in a workout when life is hectic. But here’s the thing: the benefits of exercise are so powerful that working out isn’t an option—it’s a must. And here’s good news: your exercise routine doesn’t need to take as long as you think. Today, I’m sharing my top five reasons to work out and my three favorite forms of exercise—plus my easiest “cheat” when you don’t have time for a 20-minute workout. Why is exercise so important? You already know that exercise is good for you, but you might not know ALL of the benefits you get from it. Here are five big reasons why movement is medicine: 1. Exercise helps you turn back the clock on the cellular level. If you heard about a powerful anti-aging drug on TV, would you beg your doctor for it? Well, you don’t need to… because it’s exercise, and it’s free! In one study, for instance, researchers analyzed the telomeres of nearly 6,000 people. Telomeres are the caps on the ends of your chromosomes—kind of like the tips on the ends of your shoelaces—and as you age, they get shorter and shorter, leading to DNA damage. Remarkably, the researchers found that people who exercised the most had much longer telomeres than sedentary people. In fact, the difference amounted to about nine years of cellular aging! That’s a big payoff for simply working out. 2. Exercise lowers your risk of disease. Exercise is one of your most powerful defenses against disease. For instance, women have a 12% to 21% lower risk of breast cancer when they exercise, and physical activity lowers the risk of colon cancer by 19%. Exercise also lowers your risk of everything from obesity to diabetes to Alzheimer’s disease to stroke. 3. Exercise makes you beautiful. Exercise pumps blood to your skin, bringing it the nutrients it needs to cleanse, nourish, and rejuvenate itself. Think of it as “spring cleaning” for your cells and the fluid surrounding them. And exercises that rush blood to your face, like a yoga downward-facing dog, can make you look more radiant for hours afterward. 4. Exercise helps you sleep better. Do you lie awake tossing and turning? Then try an early-morning or early-evening workout, and I think you’ll be surprised at how much your sleep improves—especially if you’re near or at menopause, when getting a good night’s sleep can be particularly tricky. One recent study, for instance, found that both aerobic and resistance exercises helped post-menopausal women with insomnia find relief. 5. Exercise makes you happier. Think of exercise as a “happiness pill.” In one recent large-scale study, researchers found that all types of exercise—from team sports to cycling to gym workouts—can reduce mental health problems. In particular, exercise can help to reduce anger, depression, or anxiety, which is why growing numbers of psychologists and psychiatrists now “prescribe” workouts. So here are the three ways I like to exercise… plus my favorite seven-minute “cheat”. I’m a big fan of all forms of exercise, but there are three types I love the best: slow-movement exercises (like dance, yoga and Tai Chi), resistance training, and high-intensity interval training (HIIT). Here’s why I hope you’ll do all three… and why HIIT in particular is your solution when time is tight. 1. Try slow movement exercises. Exercises like yoga and Tai Chi are potent stress relievers and mood enhancers—and they’re also powerful pain relievers. For instance, one study found that just 12 weeks of Tai Chi helped sufferers from chronic fibromyalgia to reduce their symptoms. A researcher involved in the study commented, “We definitely saw better results than reported in trials of drug treatments for fibromyalgia.’” Other studies show that yoga can help to relieve neck pain, back pain, and pain caused by arthritis. 2. Work-in resistance training. In resistance training, you use weights, stretch bands, or the weight of your own body to work your muscles against resistance. Resistance training actually creates microscopic tears in your muscles, and when your body repairs these tears, your muscles become stronger. Research shows that resistance training is one of the best strategies you can use to fight aging. In one study, for instance, researchers took muscle biopsies from young and old participants, had them do resistance training for twenty-six weeks, and then took new muscle biopsies. Amazingly, a whole host of genes associated with aging had reversed their expression in both young and old participants—meaning that these people didn’t just slow but actually started to reverse the aging process! 3. Don’t forget HIIT In HIIT workouts, you alternate between intervals of high-intensity and low-intensity exercise. For instance, you may sprint as hard as you can on your bike for twenty seconds and then pedal slowly for one minute, repeating these intervals multiple times. HIIT dramatically raises your levels of human growth hormone, an anti-aging hormone In addition, it causes your cells to make more proteins for your mitochondria (the “power plants” of your cells), slowing the aging process. Researchers report that younger participants doing HIIT have a 49% increase in mitochondrial capacity compared to non-exercising peers, while older participants have an astonishing 69% increase. What’s more, HIIT burns fat—especially that stubborn belly fat—like crazy. Scientists looking at the effects of HIIT involving bicycle sprints found that it causes the body to release extra amounts of hormones called catecholamines, which drive the release of abdominal fat. And here’s that amazing “cheat” I told you about—you can get results from just seven minutes of HIIT per day! Here’s how to do it. Yes, it’s intense, just like the name says. But seriously—only seven minutes! Better yet, this workout combines HIIT and resistance training, so you get the benefits of both in one package. And it’s flexible, so feel free to switch out activities you don’t like (for instance, I’m not a fan of crunches) for other high-intensity activities. Also, be sure to start gradually and increase your intensity with practice. Make me a promise… All three of my favorite forms of exercise are dynamite when it comes to helping you look better, feel better, and live longer. And no matter how busy your life is, I’m betting you can fit in a workout three or four times a week—even if it’s just a seven-minute HIIT routine. So promise me you’ll give it a shot… because every move you make is a move in the right direction!

Are you thinking of making a few lifestyle changes to benefit your health? One quick way to jumpstart your decision is to commit to an exercise routine; this can be as easy as exercising at home. There are many reasons people choose to exercise at home today; busy schedules that make it tough to get to the gym, health concerns, or merely wanting privacy during workouts. But is it as effective as working out at a gym, taking dance classes, or joining a community sports team? How do you keep up your motivation when your couch and tv are right there calling to you after a rough day? These are all legitimate questions and scenarios when considering the practicality of staying active at home. Let’s look at home workout options and how you can make it work for you. The Importance of Staying Active No matter where you choose to be active, it’s essential that you do. Even a light workout has a tremendous impact on your health, making it vital to incorporate some form of physical activity into your schedule. Staying active offers: Heart health benefits, including lower risk of heart disease Improves mood while decreasing stress, anxiety, and depression Stabilizes insulin and blood sugar levels Supports bone, joint, and muscle health Supports cognitive health Staying Active at Home Through the Distractions Working out in the comfort of your home certainly comes with its advantages. But there can be obvious challenges too. So, how do you maintain focus through the distractions you may face when you exercise at home? Distractions can range from the pets, the kids, that stack of mail you keep trying to ignore, and the refrigerator calling your name. But don’t let these hold you back. There are plenty of ways to work around them so you can direct your focus to stay active at home.  Trust me; I know how easy it can be to find something around that house that needs your attention, or an excuse to sit down for a moment. So, what can you do to make your exercise at home goals a reality? To stay active at home with your at-home workouts: Exercise early in the morning. Morning exercise starts your day off on the right foot, and many tend to stick to their routine longer. You may benefit by avoiding many distractions at an early hour. It also helps keep your motivation flowing throughout your day. Choose a room or space with the least amount of distractions. Loose the distractions that may derail at home workout efforts. If you select a place where clutter or chores beg for your attention, you’re less likely to stick to your workout goals. Designating an at-home workout space can help you feel a sense of organization, motivation, and responsibility for your commitment to stay active at home. Consider keeping a chest or basket of workout equipment that will be easy to get to, allowing you to transition between exercises. Doing so limits your need to always hunt down your resistance bands, making a much more efficient way to exercise at home. Consider at-home workouts with the kids. This practice is especially helpful if you’re home-schooling right now. Rolling it into your home school physical activity sessions means you all benefit from staying active at home. Let’s be real; sometimes, the luxury of a gym doesn’t fit into a mom’s busy schedule. But that just makes exercise at home much more appealing! No matter what age your children may be, have them join in. From mommy and me yoga to online barre class, you can make it a special time to share. And if your schedule doesn't seem to allow much time for an entire workout, have a little fun dancing for the day's cardio. No equipment necessary, and the laughs are free! Unplug! The peace this will bring you is another excellent reason to start early in the morning when you exercise at home. Leave the phone on the charger. Don’t open that laptop and browse through your emails. Make it a habit of enjoying the silence and lack of demands that await you by unplugging at bedtime until your morning workout is done. Trust me; it will bring a refreshing calm to your mornings, or any time of day you choose to fit in your at-home workout routines. So, what makes a successful exercise at home routine? The Five Essentials of Working Out at Home While a gym may seem like the place to be for all your workout needs, you don’t need fancy machines and a personal workout coach to keep you fit and healthy. You can undoubtedly exercise at home and develop a custom at-home workout that provides the same benefits to your health and wellness. By crafting an at-home workout that incorporates five essential parts, you can be successful at staying active at home. Begin by making a list of your goals, needs, and concerns. Then, create a workout plan that includes: A warmup Cardio Resistance or strength-building exercises Exercises that improve your flexibility A cool-down The Warmup Staying active at home includes staying safe. Your warmup doesn’t have to be extravagant, but it is absolutely necessary to help prevent injuries. And I’m not just talking about a few quick stretches before your at-home workout. I mean a real, full-body warmup. Exercising at home gives you the advantage of taking refreshing walks outside. Or jump on and start with a light pace on your treadmill or stationary bike if you happen to have one. But you may be wondering why stretching isn’t enough. Think about your average day. You may be stuck behind a desk for hours with little chance to get up and stretch your legs, let alone all your muscles. While a quick pre-workout stretch may sound like enough, you’re putting an awful lot of stress on those stiff muscles you were unable to loosen all day. Studies have also shown that merely stretching does not adequately protect against injury. Instead, try a full-body warmup that helps raise your heart rate while warming up your joints and muscles. Your at-home workout warmups can include: Jumping jacks Squats Lunges Mountain climbers Jump rope Cardiovascular After a nice warmup, step up your pace as you walk or pedal. Make sure you kick your heart rate up. There are plenty of cardio activities to help you stay active at home. Step aerobics is always a fun way to exercise at home, and you can easily find a variety of videos to stream online, guiding you through the process. It takes up little space and is an upbeat, engaging way to stay active. And speaking of fun videos, you can stay active at home with cardio routines ranging from barre to Zumba! Many subscription workouts and apps offer trials, so don’t be afraid to try something new. And you can always work in a simple cardio routine during your favorite television show. It sure beats sitting on the couch and offers an effective use of that time. So, no excuses! Resistance Training Incorporating strength or resistance training is a simple way to stay active at home.  You can keep it simple or push yourself with your choice of resistance at-home workouts. It requires little space, and workout equipment isn’t necessary. Get tone with squats, push-ups, and crunches to define those abs you’ve been wanting. As you build up your endurance, grab some lightweight dumbbells and resistance bands, increasing as necessary.   Flexibility Don’t forget the importance of improving your body’s flexibility. Yoga is perfect for an at-home workout option. Not only will it help increase your flexibility, but it also supports: Metabolism Weight loss Muscle strength Muscle tone Improvements in respiration and vitality A boost in energy levels Heart health Athletic performance and endurance Mindfulness The Cool Down You don't need to overthink your cool-down routine, but you do need to have one. A proper cool-down can be similar to your warmup routine. Just be sure to incorporate light cardio and gradually bring your heart rate down. This step is just as vital as the rest of your workout, for many health reasons, including: Reducing the strain on your heart muscle as it transitions from exerting itself, back to a resting heart rate Preventing lightheadedness or dizziness after exercising. These symptoms may occur when blood collects in the lower extremities, causing veins to increase in size to accommodate blood flow Try walking, stretching your core, or continue to repeat your last round of flexibility exercises, minimizing your intensity. Doing so helps target and relax the same muscles after exertion. Another bonus of exercising at home is your ability to multitask during your cool down! You can cool down by tidying up around the house. Yep, it counts! Just keep moving and stretching as your heart rate calms. More Tips for Successful Exercise at Home Many health and fitness experts agree that staying active at home works best if you mentally and physically commit to your at-home workouts with preparation and follow-through. Specific tips they offer for the best exercise at home outcomes: Find an exercise buddy. If you need motivation, accountability, or simply want a virtual workout partner, find a friend who shares your goals. Create versatility to avoid boredom. Exercising at home vs. a gym will limit your variety of equipment, classes, and coaches you have access to. However, it allows you to create at home workouts that appeal to you most and target your specific goals. You have the flexibility to develop routines that challenge you and help you stay active at home. Take advantage of apps, videos, and online classes that promote exercising from home. Try an array of options and attempt something new to avoid boredom and a loss of motivation. You never know which at-home workouts will spark your interest! Schedule your at-home workouts in advance. When you plan ahead, you strengthen the commitment you have to stay active at home. You will begin to physically and mentally anticipate your upcoming workouts when you stick to a routine. But don’t take this lightly. Block off dates and times in your calendar to help keep you and any workout partners accountable. And believe me, this will help you avoid the “I don’t have time” excuse.   Journal Keeping a workout journal is an excellent way to track the success of your at-home workouts and the progress you’re seeing from staying active at home. Begin with your goals and note your starting points. List workouts or apps you'd like to try, have trials for or know you will incorporate. Keep track of your successes and concerns. Writing about your tough days are just as crucial to your at-home workouts as noting your good days. Don’t weigh yourself daily. Don’t do it! If weight loss is one of your goals, don’t consume yourself with the numbers on that scale! Exercising at home should relieve your stress, not spark more. Newbies to Exercising at Home For those of you who may just be starting, thirty minutes of cardiovascular exercise per session is an ideal goal. Plan to get in at least three sessions a week. Diversify your at-home workouts, covering all the major muscle groups: Upper body Lower body Abdominals Back Strength training as a beginner can start at three sets of ten to fifteen reps per each exercise. Just remember to start slow, build up your routines, and intensify workouts gradually. And always listen to your body to avoid injury. At-Home Workout Equipment The best thing about exercising at home is making use of the items around you, so you don’t need to buy them! Get creative and utilize what you already have in your space or try a few DIY projects. Create a step for your step aerobics or grab a couple of cans from the pantry to start your lightweight arm resistance workouts. Now, if you're handy with tools, you can build your own workout equipment, such as: Pull up bars Punching bags Weight racks Squat bars Pairing Your Home Workouts with the Proper Diet Let’s not forget the importance of a proper diet. Staying active at home doesn’t mean neglecting your overall health goals. Keep yourself full of energy for your workouts by sticking to a nutritious diet. And if you know me, you already know my favorite go-to for all the essential nutrients is bone broth. When you pair your home workouts with the benefits of bone broth, you fill your body with: Vitamins Minerals Essential amino acids Clean protein Fiber Collagen Together, you’ll support your overall health and wellbeing, while adding a few anti-aging benefits along the way. Pretty impressive, right? Choosing to exercise at home takes a bit of adjusting to, but trust me, you’ll love the results you can achieve. So, make that commitment to yourself to stay active at home, helping to ensure your physical and mental wellbeing. When you continue your journey to a healthier you by working out and staying active at home, you’ll wonder why you didn’t adopt this transforming lifestyle sooner. Jumpstart your at-home workout routines now!   Keep positive and stay healthy!

When you hear the word electrolyte, what comes to mind? It seems most people know that they need electrolytes, especially after a good sweat. But do you know electrolytes are also crucial after (and before!) a night of drinking? And that you also need electrolyte balance every day?  If not, you’re not alone. So let me explain... What are electrolytes? Electrolytes are minerals that dissolve in water in your body and produce charged ions. Many vital processes rely on the electrical current that’s created.  The mineral electrolytes I’m referring to include: Sodium Potassium Chloride Magnesium Bicarbonate Phosphorous Now, before I go any further, I want to point out that — although the media would love you to think otherwise — sports drinks are NOT the only source of these minerals. In fact, the electrolytes in many sports drinks come from refined salt and synthetic sodium citrate and monopotassium phosphate. Plus, they contain a bunch of other junk, such as artificial colors, modified corn starch, and sugar. Why does your body need electrolytes? Maintaining a good balance of electrolytes is essential to your health, because electrolytes mingle with each other and various other internal structures to assist with a variety of vital functions. Key Functions of Electrolytes Maintaining optimal fluid balance, so your cells don’t explode or shrivel up Regulating nerve function, which allow your nerves (and other tissues) to send and receive critical signals throughout the body Contracting and relaxing muscle tissue, including your biceps and your heart Regulating the pH level within your blood It’s also worth noting that these minerals play many other important roles in the body in addition to acting as electrolytes. For instance, calcium and magnesium are both necessary for strong bones and teeth. Calcium is also involved in blood clotting. And magnesium is involved in over 300 biological processes, including energy production and DNA synthesis. Electrolyte Balance Disruptors You probably already know that your body loses electrolytes through your sweat, which could lead to an imbalance, especially after intense or prolonged activity. It makes sense, then, that you’d want to replenish your electrolytes after a workout. You may also experience electrolyte imbalance when the weather is warmer, and, as I mentioned above, after a night of enjoying one too many cocktails, since your body uses electrolytes to convert the toxins in alcohol and expel them through the urine. What else causes electrolyte imbalance? Not drinking enough water. However, drinking too much water, especially in the absence of electrolytes, can also be a problem. Rapid fluid loss from frequent bouts of diarrhea or vomiting. Kidney disease, as your kidneys are responsible for regulating the concentration of electrolytes. Poor nutrition. Processed junk food contains very few to no electrolytes. On the other hand, whole foods from nature are loaded with them. Rapid weight loss can also lead to an electrolyte imbalance, so paying close attention to your fluid and electrolyte intake during weight loss is very important. What are the signs of an electrolyte imbalance? There are a wide range of symptoms you could experience from an electrolyte imbalance. It really depends on which electrolytes are out of whack, and whether your levels are too high or too low. But in general, here are some common signs: Twitching Weakness Fatigue Muscle spasms Erratic heartbeat Raise or dip in blood pressure Disorientation Numbness Dizziness Vomiting Loss of consciousness What are the healthiest ways to balance your electrolytes? DON’T DRINK GATORADE! (or any sports drink really) Instead, drink a low-to-zero-sugar electrolyte drink, or, my personal favorite, bone broth, which is a solid source of hydration, protein, and minerals like potassium. Eat a nutrient-rich diet full of colorful fruits and veggies, wild fish, nuts, seeds, and meats from healthy, pasture-raised animals  Stay hydrated, especially when temperatures are high Replenish after prolonged and/or intense exercise as well as after rapid fluid losses What are the best sources of electrolytes for replenishment?  While all electrolytes are important and must be consumed daily, the two primary electrolytes that are lost through sweat include sodium and potassium. However, for light exercise, filtered water is often all you need as long as you’re also eating a mineral rich diet.  When water isn’t enough, adding ⅛ - ¼ teaspoon of sea salt to your water and eating half of an avocado or a full banana will do the trick. However, if you add ⅛ - ¼ teaspoon of sea salt and a cup of spinach to your post-exercise shake, you’ll get a healthy dose of sodium, calcium, magnesium, potassium, and phosphorus along with many other nutrients. Now that’s impressive!  Many people rely on coconut water, which is another option. It is a good source of potassium. And one cup provides approximately 250 mg of sodium. But after intense or prolonged exercise, especially in warm weather, this might not be enough for fitness buffs. And two cups deliver quite a bit of sugar. Bone Broth for “Pre-Gaming” If you’re heading out for the evening and you expect to enjoy some good food and cocktails, drinking bone broth before you go will help fuel your body with a good balance of nutrition… and it fills you up so you may actually end up eating and drinking less. Now, I’m not saying it’ll cure or prevent hangovers, but by supplying your body with essential nutrients and electrolytes — which also support optimal gut health — you’re helping your body’s functions perform at their best.  Keeping your electrolytes balanced starts with being mindful of your activities, the weather, your fluid intake and output, and more. Take care to take care. It’s all about balance.  

New habits take anywhere from 18 to 254 days to put into place (with an average of 66 days).  Yes, really. A quick check of the calendar tells us that this post is being written with just three months left in the year.  So let’s do some math… If it takes about two months to set a habit, could we assume that by the end of the year you could have a new, sustainable exercise habit in place and be feeling AMAZING by the time the clock strikes midnight on New Year’s Eve?  Yes! I think that’s a pretty solid assumption! Boom-shaka-laka, right?  So now that we know what’s possible, how do we actually go about setting a habit? And how do we give it the staying power it needs to get us where we want to go with our health? It’s simpler than you think. The Haps on Habits Simply put, a habit is a behavior or set of behaviors you do over and over again until they mostly become automatic. If you’re just dabbling with something, it’s not yet a habit. Brushing your teeth every day and filling up the water vessel of your coffee machine before you go to bed? Those are habits. You probably don’t remember how many days it took you to solidify most of your habits, but science says the 21-day habit-forming time frame most of us have bought into is actually more like 66 days. (Possibly less, possibly much more.) So it stands to reason that if you’d like to finish the year with a new exercise habit in place, we should probably get a move on. (Pun intended!) Get Into Gear There’s no question exercise can lead to a healthy body, better sleep, and a calmer, more focused mind. But if it’s been a while since you’ve exercised, getting started may seem daunting. Here’s my thought on this: You can’t get it wrong. As long as you’re doing something that increases your heart rate and gets your blood flowing, you’re heading in the right direction. Bonus points if you enjoy it, since if you like what you’re doing, you’ll naturally want to do more of it. I know how tempting it is to want to go all-in right off that bat, but remember, we’re going for a sustainable habit here. Give yourself the grace to start where you are and then build on that. Maybe it’s walking around your neighborhood for twenty minutes at a time, three days a week. After a couple weeks, you increase your walking time to thirty or even forty-five minutes, and you do it four or five days a week. Maybe one of those days you even jog. You get the idea. You’re starting “small” (though no amount of effort is actually “small”) and working your way up. The key is to keep your baseline consistent (in this example, it would be the twenty minutes of walking, three times per week) and let that become your habit. If you choose to add on extra time, engage in more sessions, or increase your effort, those are all bonuses. (And could easily morph into new habits.) RELATED: 5 Reasons Why Exercise Is So Important Stick and Stay So now that you have an exercise plan in place, it’s time to make it stick. Remember, this could take over two months, so until it becomes automatic, you’re going to need some good old fashioned grit and commitment. (No one said forming a new habit would be easy.) Here are some of my top tips for sticking with a new habit… Keep Your Goal In Front of You Always keep top of mind what you’re hoping to get out of your new exercise habit — a body you love, a happier disposition, natural stress relief, increased stamina, etc. — and focus on that, even when (especially when) when the going gets tough.  Write your goal down on sticky notes and put them all over your house. Create an inspirational wallpaper for your phone or computer. (Because I know you look at those often. We all do!) Hang your goal dress/outfit/swimsuit somewhere you can see it. Having visuals all around you will keep you focused and inspired to keep going, even when it’s hard. Focus On the End Result  Your subconscious mind doesn’t know what’s real and what’s not; it only knows what you tell it. So visualizing yourself as your fittest, healthiest, most energetic self tells your mind that you’re — you guessed it! — fit, healthy, and energetic. Your mind will naturally support you by engaging in habits (like sticking with an exercise routine) that support this fit, healthy version of you. So set aside a little time each day to see yourself looking amazing in a new dress. Feel the joy you get from the lighthearted laughter that comes so easily for you now that you stress less. Envision yourself easily keeping up with your kids, grandkids, pets, or friends. Soon this will be more than a vision… it’ll be your reality. Hold Yourself Accountable When starting a new habit, having someone on your side, cheering you on, can make all the difference in whether or not you stick with it.  For some people, their partner or best friend are obvious Accountability Partner choices. Others may gain the most momentum by hanging out in groups of like-minded people who have similar goals. (Our DKA Every Day Facebook group is a prime example of this. If you’re not a member already, we’d love to welcome you!) Some folks even like to blog about their journey or post it on social media.  And some just like to keep their goal all to themselves. None of these practices are “right” and none of these are “wrong.” Whatever will keep you locked in on your habit until it becomes automatic is perfect. Just be sure that if you don’t have someone you’re regularly checking in with regarding your new exercise practice, you keep a journal, planner, or checklist around so you can log your workouts and you’re not tempted to miss because “nobody’s watching.”  The End Result The bottom line here is that in just a couple months, you could view exercise as a can’t-miss part of your day that you don’t even have to think about. You’ll be looking and feeling great, falling in love with the new you, and, most likely, making even more positive changes in other areas of your life. The positivity snowball will be rolling, all because you said YES to starting and sticking with an exercise routine! Great job! P.S. Have a soda habit? That’s one habit you should definitely break!  Try swapping soda for my sugar-free, fat-free, cravings-busting Lemon Sips. It’s a citrusy-delicious drink that’s packed with nutrients to support healthy skin, detoxification, and next-level hydration. Check it out right here.

If you’re over thirty, it takes hard work to keep looking and feeling young. That’s because Mother Nature plays some dirty tricks on you as you leave your twenties behind—and one of them, which I want to talk about today, is about age-related muscle loss known as aging sarcopenia. Aging sarcopenia refers to muscle loss that starts to occur in your 30s or early 40s. If you don’t take action, you can lose three to five percent of your muscle tissue each decade. Translation: weaker muscles, saggy skin, and eventually frailty and an increased risk for dangerous falls. Sarcopenia also packs extra pounds on you, because muscle burns fat—so the less muscle you have, the more fat you store. How can you fight age-related muscle loss? With the right exercise and the right diet. Here’s a look at what you need to do—starting now. Step 1: Do resistance training and HIIT training. All exercise is good. But to fight sarcopenia, you need the right kind of exercise—and the best type is resistance training, also called strength training. (This means lifting weights, using exercise bands, or doing exercises like planks and pushups that use your body weight as resistance.) Resistance training strengthens your muscles and optimizes the hormones you need to maintain lean muscle mass. For the maximum muscle-building benefits, I recommend doing resistance workouts at least twice a week (and preferably three times). Make sure you do a good overall workout that includes arm, leg, and core exercises. Allow one day in between each workout to give your muscles time to recover. Also, if you’re new to resistance exercises, take it slowly at first. Start with light weights and do only as many repetitions as you can complete with good form. When your exercises start getting easy, switch to heavier weights and increase your reps. By the way, one complaint I sometimes hear is that resistance training makes people too sore. If this is a problem for you, here are some tips for minimizing those aches and pains: Indulge in an Epsom salt bath at nighttime if you did an intense workout during the day. The magnesium in the Epsom salt will relax your muscles.  Eat plenty of protein (more on this below).  Stay hydrated. Your muscles need plenty of water to recover after a workout.  Try beetroot. One study found that drinking beetroot juice after a workout significantly reduced post-exercise pain.  Drink coffee before your workouts. As I mentioned in an earlier post, a pre-workout cup of coffee will enhance your performance and reduce post-exercise pain.  Don’t waste time doing “static stretches” like toe touches before or after a workout, because research shows that these won’t lower your risk of muscle pain the next day. Instead, do some dynamic stretches that activate the muscles you’ll be using in your routine—for instance, easy squats and kicks.   Roll away post-workout aches and pains with a tennis ball or a foam roller. Along with doing resistance workouts, consider adding high-intensity interval training (HIIT) to your regimen. New research indicates that HIIT also is a powerful weapon against sarcopenia. Step 2: Eat right. In addition to building lean muscle mass through resistance training and HIIT training, you can fight sarcopenia by giving your muscles the nutrients they need. Here are the biggest keys: Get plenty of protein in your diet from grass-fed meat, free-range chicken and eggs, and wild-caught fish. This is especially important after you work out. When you exercise, you actually create tiny tears in your muscles—and it’s the repair of those tears that makes your muscles stronger. Your body needs the amino acids from proteins to make those repairs and to ease exercise-linked aches and pains.  Load up on anti-inflammatory foods such as leafy greens and berries. There’s a strong link between inflammation and sarcopenia.  Get plenty of Vitamin D and omega-3 fatty acids in your diet. Research shows that a deficiency of vitamin D, or a deficiency of omega-3s in comparison to omega-6s, can up your risk for sarcopenia. So get some sunlight every day, take a vitamin D supplement, and eat plenty of fatty fish (or take an omega-3 supplement). Step 3 Mini-Fast Exercising in a fasted state can help you build and tone your muscles while burning more fat than in a non-fasted state. Studies show mini-fasting and interval training workouts increase Hormone Growth Hormone (HGH) by 1300% in women! This is important because HGH is essential to sculpting lean muscle. And the more muscle you have, the more fat you’ll burn. Bottom Line: Mini-fasting is great for your waistline. But exercising while fasting will speed up your fat loss as well as boost your body's muscle building power. — No matter how old you are, it’s never too early—or too late—to prevent or even reverse muscle loss due to aging. Remember: You can choose to age… or you can refuse to age. If you need inspiration, watch this video of 91-year-old Sy Perlis lifting 187 pounds to break a world record in his age group—or this video I’ve shared before of 80-year-old Ernestine Shepherd, who started weight training at 71 and has a body most twenty-year-olds would envy. If they can say NO to sarcopenia, so can you! Keep thinking Big and living BOLD!

Want to get more fat-burning payoff from your spin cycling, HIIT training, or Crossfit workouts? Then I have one word for you: COFFEE! Yep, that’s right. That glorious drink that transforms you from a zombie into a human being in the morning can also ramp up the benefits you get from exercise. In fact, there’s a ton of research showing that caffeinated coffee is ergogenic—that is, it enhances your performance when you work out—and that it keeps you burning more calories long afterward. Here’s a sampling of the findings: Athletes burned 15% more calories after a cycling workout when they took a dose of caffeine before their workouts instead of a placebo. Stationary bike riders burned more calories and found working out easier and more fun  when they consumed caffeine before exercising, compared to when they took a placebo. Men cycled harder after consuming caffeine than they did when they didn’t consume it—yet in both conditions, the men felt like they exerted the same amount of effort. Weightlifters did more repetitions after getting a dose of caffeine, and the caffeine reduced their feelings of exertion and pain. So caffeine helps you burn more fat, energizes you so you work out harder, makes exercise more fun, and eases those workout-related aches and pains. How’s that for awesome? And here’s more news that will make you happy. Experts used to think that regularly drinking coffee diminished its exercise-related benefits over time. But new research shows that both coffee newbies and java junkies get the same boost from a pre-workout dose of caffeine. Want still more good news? The belief that coffee dehydrates you turns out to be a myth. In fact, it hydrates you as well as water. Why is caffeine an exercise booster? There are lots of reasons why caffeine adds power to your workouts. Among them: It binds to the same receptors as a chemical called adenosine. Because adenosine makes you drowsy and plays a role in pain perception, blocking its receptors can make you more alert and reduce sensations of pain. It enables your body to switch from burning sugar to burning fat, so your muscles can work longer before they get tired. It causes your body to release the “fight or flight” hormones that ready you for action. It’s thermogenic, meaning that it increases heat production, helping you burn more calories. In addition, caffeine is a mood booster, hiking your levels of “feel good” dopamine—and when you’re happy, it’s easier to attack your workouts with gusto. Tips for your pre-workout caffeine fix Whether you’re a serious athlete or you work out just to stay in shape, a pre-exercise shot of caffeine is definitely worth a try. Here are some tips for getting the most reward from your dose of coffee: If you want the maximum caffeine boost, drink a light-roast coffee. (It has a higher caffeine content.) If you’re more interested in other health benefits, choose a dark roast, which contains more antioxidants. Drink your coffee about an hour before exercising. This will allow time for the effects to kick in. Skip the cream and sugar. (Coconut milk is fine, and so is monk fruit sweetener.) Don’t overdo it. One to two cups of coffee will give you the boost you want. If you don’t already drink caffeinated drinks, start with a single six-ounce cup. Do your coffee-enhanced workouts early in the day. That way, the caffeine won’t keep you from falling asleep at night. Also, buy a good-quality coffee—not the cheap stuff, which may contain mold and other contaminants. After all, you go for the best when you’re buying a sports bra, a yoga mat, or a pair of running shoes… so go first-class when it comes to this important new piece of exercise “equipment”! Keep thinking Big and living BOLD!

Every time I walk into a gym, I’m always shocked to see just how crowded the treadmills and ellipticals are. You know exactly what I’m talking about: the people who spend hours of their day running! Okay, I’m not entirely shocked...for years, many health experts have been telling us the wrong information about working out as it relates to weight loss. That’s a common misconception my patients fall prey to all the time. So listen up if you’re looking to go down a jeans size and slim that waistline...but you can’t stand the idea of doing 2 hours of cardio a day… Because I’ve got GREAT news for you: Long bouts of cardio is a waste of your time. So if you’re wondering why you’re not losing weight--even after an hour on the treadmill a couple times a week...it has nothing to do with your genetics. And you can take a big sigh of relief, because adding an extra hour on that treadmill will NOT get you better results. Instead, let me introduce you to HIIT (High Intensity Interval Training). It’s a fat-blasting method of cardio that turns your body into fat-burning machine. What is HIIT? Just as the name implies, HIIT involves short bursts of intense workouts--like sprints or weight training for thirty minutes. They key here is you’re doing 30 seconds of intense workouts (like sprints--my FAVORITE workout while I’m traveling), and 30 seconds of rest, for example...rather than 30 minutes of steady jogging. And guess what? Extra fat HATES this! That’s good news for you, because after you’re done with your HIIT workouts...your body continues to burn fat. Now that’s bang for your buck, baby! But that’s not all... Did You Know HIIT Has Anti-Aging Benefits, Too? There was a study recently published in the Cell Metabolism journal. Here’s what happened. They took 72 sedentary adults. Each participant was given a 12-week workout routine: 1) HIIT cycling, 2) strength training, or 3) a combination. At the end of the 12 weeks, the researchers biopsied tissue samples and analyzed cells from before and after the experiment. Turns out, the group with the HIIT cycling routine reversed many age-related differences. The group who did the HIIT got the biggest benefit at the cellular level. They had a 49%-69% boost in mitochondrial capacity--the ability to produce energy. Which means, they had that youthful energy from their 30s!   Plus, the group of older adults (ages 65-80) had cells that LOOKED much younger under a microscope. It's like they turned back time with this simple exercise routine! Different Types of HIIT I used running as an example earlier, but HIIT applies to ALL kinds of cardio. As long as you’re varying your levels of intensity in intervals, you can use HIIT with: Biking Hiking Sprinting Weight training Air squats Burpees Jumping lunges High knees Stepping Machines ...and so much more! You can get creative, as long as what you’re doing is intense and makes you sweat. The Best Part About HIIT: You only need 10 minutes Instead of going for a morning run for 1-2 hours, all you need is 10 minutes a day to reap some amazing results on your waistline. I typically recommend 2-3 times a week. Whenever I’m traveling, I make it a point to get my HIIT workout in--whether it’s sprints on the beach or squats in my hotel room. Keep thinking and living BOLD!   P.S. I can’t say enough about the amazing benefits of HIIT workouts and I love the Xiser for HIIT workouts. Xiser is a compact, portable stepping machine and the only stepper geared toward high intensity training. Learn more about this fat-burning, HIIT machine.

My life is crazy, and most days I’m running like my hair’s on fire. (You know the feeling, right?) But no matter how busy things get, I take time to work out every day. What’s more, I’m always looking for ways to improve the quality of my exercise routine. And lately, I’ve found a way to get far more mileage from each workout: by working out during a fast. If you haven’t tried it yourself, I highly recommend it. Why workout during a fast? Working out during a fast burns more fat. About six hours after a meal, your body enters a fasting state. When this happens, it burns off its stored sugar and then starts breaking down fat and converting it into ketone bodies for fuel. In other words, you start burning fat instead of sugar for energy. When you exercise in this fasted state, it blasts the fat off you. In fact, research shows that if you work out before eating breakfast in the morning rather than afterward, you can burn nearly 20 percent more fat. Fasted exercise is also a great way to undo the damage if you’ve over-indulged in pizza or scarfed down too much Chunky Monkey. Research shows that even when you’ve sinned, it can keep those extra pounds from piling on. In one six-week study, researchers asked male volunteers to stuff themselves with junk food every day. Some participants didn’t exercise at all while gorging themselves, while others either fasted before exercising in the morning or ate a big breakfast before working out. What happened? The men who didn’t exercise got way chubbier (no surprise). The men who ate breakfast before exercising also gained weight, although only about half as much as the controls. Those who workout during a fast, however, gained virtually no weight, even though they ate the same bad diet. Working out during a fast lowers your insulin levels. Excess insulin packs fat on your body and puts you at risk for diabetes, so one of the biggest favors you can do for yourself is to drive that insulin down. Either fasting or exercise will help you do this—and when you pair them up, the result is metabolic magic. In the study I cited above, for instance, the controls and the non-fasting exercisers exhibited insulin resistance (which leads to higher insulin levels) after their junk food overload. The fasted exercisers, however, showed no signs of insulin resistance, in spite of their terrible diet. In another study, participants exercised in a fasted state at least three times weekly for 12 weeks. By the end of the study, they lost an average of one-quarter of their baseline fat mass, and their fasting insulin levels fell by 25%. That’s HUGE. Working out during a fast improves your athletic performance. Right now, you’re carrying around a big supply of energy in the form of fat. The problem is that you can’t access that energy easily, because your body is trained to burn sugar—not fat. That’s why you’ll “hit the wall” if you run out of blood sugar in the middle of a race or a game. When you work out during a fast, however, you teach your body how to tap readily into your fat stores for energy. When you do this, you become metabolically flexible. On the day of a big race or game, you’ll still want to eat beforehand (that’s not the time for fasting). But if you’re metabolically flexible, your body will easily switch to burning stored fat once it uses up the sugar from your meal. As a result, you’ll have a virtually unlimited supply of energy… and that means you can leave your competition in the dust.  What rules do I need to follow when working out during a fast? Schedule your workouts at least six hours after a meal Start with easy exercise such as walking or slow cycling, and build up to more intense workouts. Drink plenty of water before, during, and after each workout. Eat soon after doing an intense workout. I recommend refueling with an easy-to-digest protein like a bone broth protein shake or some chicken or salmon and a starchy carb such as sweet potato. When you start working out during a fast, it’ll take about two weeks for your body to master the art of burning fat for fuel. Hang in there, even if your workouts are a little tough at first. I promise that your investment will pay off big-time when the pounds melt off, your insulin level drops, and you crush your rivals on the court, the track, or the field! Keep thinking Big and living BOLD!

It’s one thing to resolve to get fit, but it’s another thing to actually do it—especially if you’re getting bored with the same old exercise routines. As that enthusiasm you felt on New Year’s Day starts to fade, your workouts may start falling by the wayside. If so, here’s my advice: Get back in the exercise groove by trying something new and different! Here are ten fun ways to make fitness fun again and shake up that workout routine. Try aerial silk workouts. Love to watch Cirque du Soleil? Then try some of those moves yourself in this new form of “sky dancing” that’s sweeping the country.  Don’t worry, it’s safe… and you’ll get a fabulous core workout. Do commercial-break “mini-workouts.” Want to watch TV instead of working out? Then try this: Do both! Each night, designate one member of your family as the “coach.” During each commercial break, have that person call out exercises—for instance, squats, jumping jacks, and lunges—for everyone to do during the break. Watch TV for two hours, and you’ll get around half an hour of exercise. Try geocaching. Love a treasure hunt? If you have a smartphone, go to Geocaching.com, create a free account, and start hunting for hidden surprises in your area. It’s a great way to turn walking into a game. Download fitness apps. These allow you to work out anywhere, and you can customize your routines to meet your needs. Sworkit, PEAR, CycleCast, and PocketYoga are popular, and a friend of mine also recommends AllTrails and 7 Minute Workout. Apps allow you to continually vary your workouts, so there’s something new each day. Dance, dance, dance! These days, there are loads of videos (many of them free) that can teach you everything from belly dancing to Bollywood moves. It’s great fun, and you’ll work up a real sweat. “Deal out” your routines with Fitdeck cards. No matter what you’re into—yoga, weightlifting, Pilates, you name it—there’s probably a Fitdeck product to suit your needs. Just put on your favorite music, shuffle the cards, and create a new workout every time. Don’t want to spend money? You can make your own exercise deck using regular playing cards; here’s how singer Carrie Underwood does it. Opt for the “ten thousand steps a day” plan. Use a tracker or your smartphone to make sure you get in this many steps each day. But here’s a caution: Some studies show that trackers actually cause people to exercise less, because when they hit that 10,000 mark, they stop. Instead, make that your MINIMUM target, and try to exceed it. Try ballet. People of all ages are taking up ballet or ballet-based barre workouts these days. These are fantastic for your balance and posture, and barre is a great form of exercise if you’re looking for something that’s low impact. Get adventurous when you walk the dog. Sure, you probably give Fido a walk every day already. But if your pup is up for it, start going on longer and longer walks, exploring parts of the neighborhood you’ve never seen before. Get back to basics. Hula hoops, jump ropes, beach balls, badminton sets, Twister, horseshoes, and Frisbees aren’t just for kids—they’re fun for grownups, too! Load your family room and back yard with toys like these, and you’ll be amazed at how much exercise you get just having fun. — Boredom can be the death of a fitness routine, so don’t fall into a rut. Instead, each time you find your interest flagging, pick one of these activities or think up other creative ways to move. You’ll have lots of fun as you try each new thing—and it’ll be easy to stick to that New Year’s Day fitness resolution all year long! Keep living Big and living BOLD!

If you do challenging workouts like Tabata or Crossfit—the kinds of exercise that make every muscle in your body scream for mercy—good for you! That means you’re in great shape, and you’re working hard to stay that way. However, here’s a question for you: While you’re crushing your workouts, are you getting the maximum benefit from them by fueling up correctly? Like an Indy 500 race car, your body needs to have the best fuel in order to perform to a high standard. When you eat the right foods before a workout, you’ll have plenty of energy to finish it instead of running out of steam halfway through. And it’s even more important to eat the right foods afterward, so your body can build new muscle. Here’s the story. When you do an intense workout, you actually create microscopic tears in your muscles. While this sounds bad, it’s actually a very good thing. That’s because your body quickly repairs those muscles, making them stronger in the process.  In effect, your body says, “Oops—looks like I didn’t make this muscle strong enough for what it needs to do, so I’m going to do better this time.” So fueling up before an intense workout is important, and fueling up afterward is absolutely crucial. Here’s how to do both. Before your workout… To signal your body that a workout is coming, eat a light snack of protein and fat about 15 minutes to an hour before you exercise. (That fat is important, so don’t skimp on it!) This will give you a quick shot of energy. Don’t overdo this snack, because you don’t want it to weigh you down. Before I hit the gym, I typically reach for hardboiled eggs, nuts, a little coconut, or a high-quality jerky that contains no artificial additives or sugar. After your workout… I’m sure you breathe a sigh of relief when you finish an intense workout—but in reality, your body is just starting its hard work. At this point, it needs to rebuild those micro-tears in your muscles so they’re stronger than ever. To speed this process, you should refuel within half an hour. At this stage, I recommend eating a meal-sized serving of easy-to-digest protein such as chicken, salmon, or egg whites, along with a starchy carb like jicama, sweet potato, or winter squash. (This is one time when you don’t need to add fat.)  A protein shake is another great option. Use a high-quality protein powder, add a handful of fruit, and you have the perfect post-workout refuel. This is a “bonus” meal, so you can go ahead and eat your regular meal at the usual time. A reality check… While we’re talking about fueling your body for a workout, here’s one more tip: Before you reach for a pre- or post-exercise snack, be sure you really need it. If you’re simply doing twenty or thirty minutes of moderate exercise, your body will do just fine without a boost. In fact, snacking before and after an easy exercise session will do more harm than good, by adding carbs and calories you don’t need. In this case, simply rehydrate yourself with a glass of water after your workout, and you’ll be good to go. However, if you’re doing a muscle-burning, heart-pounding, holy-mackerel-will-this-ever-end workout, those before-and-after snacks are critical—so promise me that you won’t skip them, even if you’re trying to slim down. Those few extra calories will boost the power of your workout, helping you to lose weight and sculpt your body faster… so don’t let that fuel tank run dry! Keep thinking Big and living BOLD!

When you look in the mirror, do you see sculpted arms, a slim waist, slender thighs, and a firm butt? Or are things starting to slide, wobble, jiggle, and droop? If you aren’t thrilled with what you see, then I have a suggestion for you: rearrange the furniture! With smart, targeted exercise, you can slim, sculpt, and strengthen your body, making you look years younger even without losing weight. And here’s more good news: You don’t need to spend all day doing it. In fact, fifteen or twenty minutes per workout will be plenty. The trick is to make the most of those minutes—and to do that, you need to do resistance training. In this type of exercise, you use dumbbells or the weight of your own body to work your muscles hard, trimming and toning them. Here are some keys: Start with weights heavy enough to challenge you, but not so heavy that you can’t keep good form. If possible, use a variety of weights. Do resistance training every other day, allowing your body to repair and strengthen your muscles in between. Now, here are some of my favorite exercises for taking years off your arms, waist, hips, and butt: SQUATS. These are awesome if you want a gorgeous butt and you’d like to get rid of saddlebags. In addition to basic squats, try these variations: Squat-and-Side Kick. Each time you rise after a squat, do a martial-arts-style side kick, alternating from left to right. Here's a demonstration. Curtsey Squat. This is just what it sounds like. Alternate your “curtseys” to the left and right, doing a regular squat in between. Here's a demonstration. Squat-and-Lunge. Alternate squats with backward lunges. Be sure not to let your knees extend beyond your toes when you do the lunges. ARM AND SHOULDER SHAPERS. Lifting weights won’t make you look like Popeye; instead, it will give you the beautiful posture and shapely arms you had years ago. The trick here is to do a variety of exercises, and here are some of the best: Bicep curls. When you do this basic exercise, keep your elbows close to your body and lower the weights slowly to get the most “burn.” Tricep dips. To do this exercise, sit at the edge of a sturdy work bench or coffee table with your arms beside you, your fingers facing forward, your knees bent, and your feet on the floor. Grasp the edge of the bench or table with your hands. Now lower your butt close to the floor, supporting yourself on your hands. (Be careful not to lock your elbows at any point.) Your back should just graze the bench or table as you lower yourself. Once you’re as low as you can comfortably go, return to your starting position. Here's a demonstration. Military presses. To do this exercise, raise your weights above your head as if you’re lifting a barbell. Pushups. Yeah, I know—these are tough. But they’re fabulous for building beautiful arms and shoulders, and they get easier over time. Want a bonus? They also strengthen your core. If doing pushups from your toes is too difficult, do them from your knees—or do pushups against a wall. TUMMY TUCKERS. If you’re tired of doing sit-ups that don’t work, try exercises that really will trim your waist. Here are some of the best ones: Planks and Side Planks. These work your waist as well as trimming your arms and toning your butt. There are a zillion variations; here are some great ones. Bicycles. To do this exercise, lie face-up on a carpeted floor or mat and put your hands behind your head, gently supporting your head with your fingers. Lift your legs at about a 45-degree angle and make a bicycling motion with your legs, straightening one leg as you bend the other. As you bend each knee, rotate your body to bring the opposite elbow close to it. Here's a demonstration. Mountain Climbers. This is another tough one, but it pays off. To do it, start in a front plank position. Now, pull your right knee in to your chest as far as you can. Then switch and bring the other knee in. Avoid sticking your butt up in the air as you do this exercise. Here's a demonstration. Do these exercises every other day for a few months, and I’m betting that you’ll see a big difference. Those pesky areas that were surrendering to gravity will start getting higher, firmer, and sexier. Your clothes will look better on you. You’ll even stand and walk like a younger you. And when you look in the mirror, you’re going to love that rearranged furniture! Keep thinking Big and living BOLD!