No More Nuggets! New Ways to Deal With Picky Eaters

By Frances Largeman-Roth, RD

Last weekend I attended the first New York City Wine and Food Festival. After eating my way through the grand tasting, sampling braised short ribs and caviar-topped deviled eggs, I focused my attention on something far more wholesome and important: how to feed our kids.

This topic has recently taken on a new significance for me because I’m expecting my first child next spring. As a food-loving dietitian, my hopes are for a child with an adventurous palate and gusto for good, healthy food. But I could just as easily end up with a child who eats mac ‘n’ cheese at every meal.

So I was keen to hear top food and nutrition experts speak at Beyond Chicken Nuggets: How to Raise a Healthy Eater. On the panel: Alice Waters, queen of the organic food movement and founder of Chez Panisse in Berkeley, Calif.; Rachael Ray, head of her own food media empire; Jessica Seinfeld, wife of Jerry and author of the much-criticized and best-selling cookbook Deceptively Delicious; Leann Birch, a Penn State professor of human development and the author of many key studies on eating behaviors in young kids; and Dr. Harvey Karp, author of The Happiest Baby on the Block and a godsend to many new parents. The discussion was moderated by Tara Parker-Pope, the Well columnist for The New York Times.

Here are some key things that parents should stop doing.

1. Don’t bribe your kids to eat their veggies. Whether it’s TV time or dessert, a bribe may work for the short-term, but Dr. Birch’s studies show that when kids are “paid off” to eat certain foods, they will ultimately develop a dislike for those foods. So what are you supposed to do? Offer the veggies, fruit, brown rice, etc., but don’t force your kids to eat them. And set a good example (little kids actually will emulate their parents) by eating the healthy stuff yourself.

2. Don’t put cookies on a pedestal. When treats like cookies and snack cakes are kept in tantalizing jars, or up on shelves, those goodies become much more appealing to kids. That’s not to say that you should leave your 3-year-old with a bag of Oreos, but just don’t turn them into the holy grail. And if you don’t want to have temptations like that in your house, buy treats you don’t have to limit, like fresh fruit and fig cookies.

3. Don’t limit your child’s diet to “kid food.” Offering your kids a steady diet of pizza, chicken nuggets, butter-covered noodles, and fish sticks will ultimately lead to a child who only eats those tan foods. At family mealtime, Alice Waters discourages feeding kids separate foods from adults. While finding time to dine together can be a challenge, especially as kids get older, several studies point to its benefits (higher grades, less drug use, etc.). Waters suggests finding time during the week to dine together, even if it’s at breakfast.

4. Don’t give up! So you’ve offered your son broccoli five times and each time he refuses to try it. Don’t worry—you may need to offer up that broccoli or those carrots between 15-18 times before your kid will try it! Sounds kind of crazy, but it’s true. Again, don’t force them to eat it, but encourage them to try it, letting them know they have the option of spitting it out. In her household, Jessica Seinfeld has a “lick it” rule. The kids have to at least lick a food before deciding they don’t like it. Either way, keep offering up those peas!

Next page: Words of wisdom from the experts

Here’s a nugget from each of the experts that you can try at home with your own kids.

Alice Waters: Don’t assume that kids won’t eat healthy or “different” foods. Set the table—even if it’s only one day a week—and enjoy a meal together.

Rachael Ray: Make it fun! Create a “Good Food Fund” with loose change you find in the couch and elsewhere, and use that money to add to your food budget to buy special things.

Jessica Seinfeld: Go mini. Kids don’t need huge treats, so try making tiny muffins, cupcakes, and other bite-size treats. And, of course, she suggests sneaking squash puree into pancakes.

Leann Birch: Start offering a variety of foods early on, when kids are most receptive (around 15 months). And be a good role model by eating an array of healthy foods yourself.

Harvey Karp: Decrease juice and soda, decrease the amount of TV your kids watch, and increase family exercise! Try to make small changes daily, but don’t put too much pressure on yourself to do everything right.

There you have it. These ideas may not be enough to turn around an incredibly fussy eater, but it won’t hurt to try. Oh, and if you’re pregnant like me, the best thing to do is eat a wide variety of foods while you’re expecting. Turns out a baby is already getting used to what you’re eating by way of the amniotic fluid. So it never really is too early to start.

 

(PHOTO: ISTOCKPHOTO)

 

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Healthiest Schools: Meet Our Healthy-School Experts

 

FromHealth Magazine

The average American child spends nearly 12,000 hours in school, from kindergarten through 12th grade. Thats a big chunk of time during which he or she can develop good (or bad) health habits. Happily, schools today are recognizing the many benefits of a healthy head start—and Health magazine wants to recognize the ones that are doing an A+ job. To find the health stars in Americas vast public school universe, we asked education officials in every state for their nominations; we scored those based on how they measured up to some tough criteria, and the semifinalists were ranked by our panel of experts. Congratulations to all of the inspiring winners!

The Winners:

1. West Babylon Senior High – West Babylon, New York

TIE 2. Rawhide Elementary – Gillette, Wyoming

TIE 2. Amory Middle – Amory, Mississippi

3. Anthony Elementary – Leavenworth, Kansas

4. Richmond Elementary – Appleton, Wisconsin

5. Mountain Valley Middle – Mexico, Maine

6. Miami Springs Middle – Miami Springs, Florida

7. Lakewood Elementary – Cecilia, Kentucky

TIE 8. W.C. Britt Elementary – Snellville, Georgia

TIE 8. South Elementary – Pinson, Tennessee

•Healthy Ideas for Your School

•Where Did All the School Nurses Go?

•State by State Nominees

•Our Expert Panel

• Back to “America’s Healthiest Schools”

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America’s Healthiest Schools – Health

From Health Magazine

The average American child spends nearly 12,000 hours in school, from kindergarten through 12th grade. Thats a big chunk of time during which he or she can develop good (or bad) health habits. Happily, schools today are recognizing the many benefits of a healthy head start—and Health magazine wants to recognize the ones that are doing an A+ job. To find the health stars in Americas vast public school universe, we asked education officials in every state for their nominations; we scored those based on how they measured up to some tough criteria, and the semifinalists were ranked by our panel of experts. Congratulations to all of the inspiring winners!

The Winners:

1. West Babylon Senior High – West Babylon, New York

TIE 2. Rawhide Elementary – Gillette, Wyoming

TIE 2. Amory Middle – Amory, Mississippi

3. Anthony Elementary – Leavenworth, Kansas

4. Richmond Elementary – Appleton, Wisconsin

5. Mountain Valley Middle – Mexico, Maine

6. Miami Springs Middle – Miami Springs, Florida

7. Lakewood Elementary – Cecilia, Kentucky

TIE 8. W.C. Britt Elementary – Snellville, Georgia

TIE 8. South Elementary – Pinson, Tennessee

• Healthy Ideas for Your School

• Where Did All the School Nurses Go?

• State by State Nominees

• Our Expert Panel

 

 

 

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Why Chrissy Teigen’s 5-Month-Old Baby Needs a Helmet

Since Chrissy Teigen welcomed her second little one into the world in May, she hasn’t shied from gracing our Instagram feeds with photos of her adorable little “bug,” as she calls him. Just yesterday, Teigen shared a photo of baby Miles looking cute as ever rocking some fun headgear. 

“My baby bug got his head shaping helmet today! Please don’t feel bad for him if you see photos. He is a happy bug and we’re just fixing his flat!” she wrote.

But what exactly does that mean, and why do some babies wear helmets? A newborn’s skull is made up of soft plates with spaces between them, according to the Mayo Clinic. As the baby grows, the plates grow, and they gradually harden and join together.

In some cases, however, the soft plates develop an uneven appearance or a flat spot, which is what Teigen was probably referring to when she referred to his “flat.”

The molding of a baby’s head is generally considered a cosmetic issue and won’t cause damage to the brain. So there’s no need to worry about little Miles. Like Teigen said, he’s a “happy bug.”

RELATED: Here’s What Chrissy Teigen Meant When She Said ‘Life Is 90% Better When You Don’t Rip to Your Butthole’ During Childbirth

If parents choose to correct the problem, a baby will typically be fitted with a custom helmet from a doctor. The head-shaping helmet is most effective between four months to a year, when the skull is still malleable and the brain is growing rapidly. Most babies wear these helmets for about three months, according to the Johns Hopkins Medicine Health Library.

To prevent your kiddo from having an uneven head, make sure your child goes to sleep on her back, and alternate the direction her head faces when you place her in the crib, according to the Mayo Clinic. 

RELATED: Chrissy Teigen Just Shared the Most Relatable Tweet for Anyone Trying to Eat a Balanced Diet

You should also try to hold your little one more. Holding your baby while she’s awake will help relieve pressure on her head from carriers and infant seats. Also, have more tummy time—with close supervision, that is. Place your baby on her stomach on a firm surface to play.

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How to Run and Walk Safely in the Dark

 Corbis

 By Su Reid-St. John

With daylight saving time ending this weekend, many walkers and runners will soon find themselves pounding the pavement in the dark. And while morning exercisers will get a bit of a boost from the lighter sky, it won’t last for long. But that doesn’t mean you have to resign yourself to traveling the sidewalk or going nowhere on the stationary bike at the local gym.

I’ve always preferred exercising in the fresh air, whether it’s dark or light. Before my daughter was born, I worked out in the evenings; now, I do it super early in the morning as I’ll be through by the time my husband leaves for his teaching job. So, I’m used to working out in the dark. Here’s what I’ve learned about staying safe:

Be visible. Wear at least one major reflective piece (I’m talking about a vest, jacket, or belt, for example—that tiny silver logo on the ankle of your black running tights isn’t going to do the job). This way you’ll be seen by whoever might be traveling the road. Don’t have one? Click here to read about some of my favorite after-dark workout wear. And for even more visibility, clip a flashing light onto your waistband.

Go against traffic. You want to be able to see oncoming cars so you can get out of the way if the driver doesn’t seem to have registered your presence. (And trust me, that applies to the majority of folks on the road after dark.) If you can, choose streets with either a sidewalk or a wide, flat shoulder.

Leave your iPod at home. I’m not saying Lady Gaga isn’t an awesome workout partner, but you need to be able to hear approaching vehicles, especially if you live in a hilly area (as I do), where you can’t rely on headlights to clue you in. Plus, you’ll want to have a heads-up when someone is approaching on foot.

Carry your cell phone. You hate to think there’d be an emergency, but let’s be realistic: It happens. And if it’s dark, fewer people will be around to help you. Make sure to have your ID with you, too (I love my RoadID wristband—no need to pull my license from my wallet and hope I’ll remember to put it back). Another idea: Invest in a Travel Stix, a nifty credit-card-size flash drive that stores your medical and contact info.

Buddy up. Not only is it safer when two people are running together, but having a workout partner is a great motivator too. It’s not easy making yourself get out there at the crack of dawn or after a long day at work, so it helps to know someone’s counting on you to do it.

And hey, the whole darkness thing isn’t so bad. Think of it this way: No need to worry about what you look like!

 

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My First Marathon: 12 Tips for Running Farther

By Tina Haupert

I can’t believe I will be running a marathon in a little over a week. I’m nervous, but so excited! Even just a few years ago, I never ran more than a 5K. Hence, running 26.2 miles is going to be quite an accomplishment for me!

Like most beginner runners, I started out running only a mile or two at a time—and it was tough! I got side stitches, took walking breaks, and experienced plenty of frustration. Running long distances is not easy! But I kept with it and pushed myself to run farther each time I went out for a run. Over time, I worked my way up to three miles, then five miles, and before I knew it, I was training for a half-marathon. It took me a couple of years after that to commit to a full marathon. Like I said, running long distances is not easy!

Here are the tips and tricks that have helped me build my mileage from one to 26.2!

Start with walking
Walking and running offer many of the same benefits, so walking during a run isn’t something that should discourage a person who is just starting out. Try running for a minute and walking for two minutes, and then follow that pattern for 15 to 20 minutes total. Once you’ve mastered that pace, run for two minutes and walk for one. Eventually, you’ll be able to run for more time with fewer walking breaks.

Do intervals to help me run farther
Once you’ve mastered the run-walk method, do intervals to kick your runs up a notch. They keep things interesting, help me increase my pace, and help me run farther because they allow me to take slower-paced breaks. If I’m running outside, I jog the distance between one or two sets of telephone poles, then sprint the distance between the next set, and continue to alternate fast and slow speeds. Interval training pushes me to keep a fast pace, and my workout is over before I know it!

Create a rockin’ playlist
A new playlist on my iPod always motivates me to get out the door for a run. Plus, the music helps me run for a longer period of time. I never want to stop midway through a song, which encourages me to keep going until it is over.

  Getty Images

 

Don’t give up
I still have bad runs, even though I’ve been running consistently for a few years now. There are days when my legs feel like a ton of bricks and my lungs burn, but I try not to stop and walk. I will bring my pace down to a slow jog—sometimes I will just shuffle along. Eventually, I feel better and pick up the pace again.

Becoming a runner doesn’t happen overnight. It takes hard work and dedication, and I remind myself of this on tough runs. It always seems to get me through!

Repeat mantras
On really tough runs (or when running up a big hill), I like to repeat my favorite running mantras in my head to motivate me. My favorite: “Success isn’t how far you got, but the distance you traveled from where you started.” It always helps get me through the hard parts. Most of the time, running is more mental than physical for me!

Love my gadgets
If you’re already running a couple of miles at a time and want to take your running to the next level, consider a Garmin (or similar) watch. Mine uses GPS technology to track how far I’ve run, as well as my pace. It’s so motivating; if I look down at my Garmin and see 10:00, I push myself to increase my pace. My Garmin also tells me exactly how many miles I’ve covered, so I record my runs and try to run farther each time.

Set a goal
The best way to motivate myself to run consistently is to sign up for a road race. Of course, you don’t have to register for a marathon to improve your running abilities. A 5K is the perfect distance for a beginner runner to build up to. Plus, there’s always a lot of excitement on race day, which makes the experience much more fun.

Stretch and roll
Sometimes people don’t like running because they feel sore and miserable the next day. If you stretch afterward, you can really minimize soreness. After my runs, I use my foam roller to “roll out” my tight iliotibial bands and hamstrings. I also use my Tiger Tail to really focus on tight areas, especially my calves.

In addition, I try to practice yoga at least once a week. Just 20 minutes of yoga after a run does wonders for my body. My favorite post-run workout is called Yoga for Runners. (You can get it for free from Yogadownload.com.)

Listen to my body
If you have serious pain when you are running, stop. Take a day or two to rest and figure out what’s going on with your body. When training for the marathon I encountered a couple of injuries: IT band issues and possible plantar fasciitis.

I stretched and iced my injuries and took a few days’ rest before running again. I also got fitted for new sneakers, which helped my foot pain greatly. Running in old, worn-out sneakers can lead to injury. Plus, new kicks that fit correctly will help you enjoy running because you won’t be in pain all of the time!

Don’t run every day
Even professional runners don’t run every single day. We all need rest days to allow our bodies to recover. The most I ever ran during the height of my marathon training was three days in one week, with strength training, cross-training, and a couple of rest days thrown into the mix. Running more than three days in one week would put me at risk for injury.

Just do it
There are plenty of times when I don’t want to run—it’s cold outside, I’m tired, or the gym is too crowded—but these are just excuses. I realize that if I want to improve and train properly for an upcoming race, I need to get out there and do it. Plus, I know that within three minutes of starting a run, I will be happy that I did.

Have fun
It’s taken me many years to work my way up to running a marathon. Still, when I started running, I did it for fun. Okay, I did it to burn calories too! But if you can only run half a mile, run that half-mile and enjoy every second! Next time try to go a longer distance. Walk if you need to. Run because you enjoy it.

 

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26 Fresh Ways to Reuse an Old Yoga Mat

Getty Images

If you’ve just eked your millionth sun salutation out of that thin, raggedy rectangle you call a mat, it might be time to spring for a new one. But what to do with the old? Certainly, you could recycle it or even donate it if it isn’t too far gone, or you could tap your inner Martha and try a little creative repurposing:

1. Hang it horizontally in your garage to keep car doors from scraping the walls.
2. Use it as a kitchen mat in front of the stove or sink.
3. Lay it under your sleeping bag on your next camping trip; it won’t provide much in the way of cushioning, but at least you won’t feel every rock and stick.
4. Scrub the heck out of it, then cut it up as liners for shelves and drawers.
5. Make it into floor covers for the backseat area so your kids’ muddy shoes and cleats won’t ruin your mats.
6. Carpet the tree house!
7. Cut it into small circles and use them under furniture legs to protect the floor.
8. Wrap it around that attic beam or basement pole you keep running into.
9. Put it under the litter box so the cat won’t track stuff all over the floor.
10. Cut it to fit under slippery rugs to keep them in place.
11. Put it under the stationary bike or treadmill to protect the floor from sweat and machine-induced scratches.
12. Line the floor of Fido’s crate to make your pooch more comfortable.
13. Lay it on the laundry room floor in front of the dryer so dropped clothes stay clean.
14. Cut it into circles and use them as jar openers.
15. Put a piece in the trunk of your car to keep groceries, boxes, and sports equipment from banging around.
16. Put a square under your pet’s food and water dishes to keep the bowls from skittering (and splashing) all over the floor.
17. Cut out shapes of fruits, veggies, and animals, and put them to work as hot pads under pots and pans.
18. Use it as a kneeling pad to keep your knees happy and clean when you’re working in the garden.
19. Lay it by the pool so your feet don’t get all grassy (or cement fried) when you step out.
20. Roll it out under your beach towel—that sand is always harder than it looks, isn’t it?
21. Cut it into circles to put under leaky planters and flowerpots to protect the furniture or floor.
22. Use it as a cushioned drop cloth for your next big painting or refurbishing project.
23. Trim out a large rectangle, fold it in half, stuff some newspaper or foam in between, and use Crazy Glue to seal the sides. Voilà: a stadium seat pad!
24. Wrap pieces of it around sharp chair legs, table corners, and fireplace hearths for instant baby proofing.
25. Let the kids use their safety scissors to cut out fun shapes and glue magnets to the backs.
26. Cut it up into new mouse pads for everyone in the house.

(Many thanks to Ed Adams, Susan Emack Alison, Leslie Barrie, Sandy Skinner Dangel, Amy Gorin, Mara Hamner, Annie Krueger, Tiffany Melanis, and RoseAnna Schick for their brilliant contributions to this list!)

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Gear Guide: The Skinny on 4 New Activity Monitors

I’m a fervent believer in the power of a good activity monitor to convince myself to make, shall we say, more energetic choices throughout the day—pacing while I’m chatting on the phone with my sister, taking the scenic route into my office from the parking deck. (I even got my daughter hooked on a kids’ version, as you may have read in last week’s blog.) So, naturally, when I heard about a quartet of new monitors—all of which use motion sensors to measure every move your body makes, even, in most cases, while you sleep—I had to give ’em a try. Drumroll, please!

 

Striiv

How to wear it: Attach the monitor—which looks like a mini smartphone, complete with touchscreen—to your keychain and put it in your pocket, or snap it into its plastic holder and clip it to your clothing.

What it tracks: Steps, physical activity, time.

The coolest parts: It’s very intuitive and needed the least setup time of the monitors I tested. You don’t even have to connect it to the computer; just charge it with the wall charger. While the other monitors require you to download programs and visit their websites regularly to get the full benefits, the Striiv is much more self-sufficient—you can get your readings and access activity-focused games and challenges directly on the device. Here’s the best part, though: Every step you take earns money for a worthy charity (you choose between clean water, polio vaccines, and rainforest conservation). How’s that for motivation?

The drawbacks: It doesn’t fit well in the holder and the idea of putting it on your keychain is really guy-centric. What woman carries her keys with her throughout the day? As a result, there’s no easy, reliable way to hook it on your clothes, and it’s too big and bulky to keep in most pockets. The display also fades too quickly (you have to start again from the home screen), and it doesn’t record your sleep like the other three do.

Cost: $99 at Striiv.com

 

 

NewYu Connected Fitness Monitor
How to wear it: Clip the Y-shaped monitor anywhere on your body (or put it in your pocket).

What it tracks: Steps, other physical activity, sleep/rest. You can also log calorie intake and specific activities.

The coolest parts: As you move toward your daily goal (either a specific step count or number of calories burned—your choice), the LED bars on the monitor light up, showing your progress. The dashboard on the website is easy to use and it tracks up to 90 days of info, making it easy to see trends that might be affecting your weight.

The drawbacks: It’s a little too bulky to fit comfortably in a pants pocket, and you have to plug it into the computer to sync up with the dashboard and see the actual numbers of steps you took and calories you burned (unless you have an Android device, in which case you can download an app and sync wirelessly via Bluetooth). The instructions also are sparse, although you can download a user’s guide from the site—and there’s no troubleshooting guide.

Cost: $100 at NewYu.com

Next page: BodyMedia FIT CORE Armband

 

 

 

 

BodyMedia FIT CORE Armband
How to wear it: Pop the small, white monitor in the armband and strap it directly onto your left arm, over your triceps.

What it tracks: Steps, other physical activity, calories burned, sleep. You can also log calorie intake and track weight loss.

The coolest parts: The easy-to-navigate Activity Manager on the website highlights your personal bests (nice motivation there), plus offers a three-day nutrition assessment to help you learn to eat better. There’s also a good troubleshooting section, but if that doesn’t answer your questions the customer service is excellent.

The drawbacks: It’s significantly more expensive than the other monitors I tested, plus it’s the only one that requires you to purchase a subscription after a three-month trial period. What’s more, you have to shell out an extra $80 for a display (like a watch) that will show your progress without having to connect the monitor to the computer. Also—and this is big—the armband looks fine at the gym, but not so great when you’re trying to look professional at work.

Cost: $180 ($260 with display) at BodyMedia.com

 

 

 

 

Fitbit Ultra
How to wear it: Attach the tiny, black monitor to your bra or waistband, or slip it in your pocket.

What it tracks: Steps, mileage, other physical activity, stairs/hills, calories burned, sleep, time. You can also log calorie intake and specific activities, and track your weight.

The coolest parts: This is an update of the monitor I’ve been wearing for the past two years. They’ve added a handy stair/hill counter and watch function, there’s now a free iPhone app, and you can earn achievement “badges” on the website. It’s by far the most portable monitor I tried, and I love that you can see all the day’s readings just by pushing a button. When I’m near a computer, it syncs up wirelessly with the website dashboard. And yes, I’ll admit, I’m a sucker for the little blue flower that grows taller the more active I am!

The drawbacks: It has a tendency to slightly overestimate steps.

Cost: $100 at Fitbit.com

 

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Move of the Week: Straight-Line Side Lifts

 

The secret to flat abs and a tiny tummy are not found on the floor doing thousands of crunches—trust us! When it comes to a flat belly, diet and cardio are just as important as strength training.

But once you’re on the right track with food and fitness, adding in some serious core-kicking moves will certainly help tone and tighten that tummy you’ve been running/biking/swimming so hard to get.

Some flat-belly moves are meant to give you a 6-pack, others target your inner abdominals to shrink from within, while others engage your lower tummy to reduce the visible bloat.

This move targets your entire core. (Picture a tube around your middle from the front, reaching all the way around to your mid-and-lower back muscles.)

This move also targetes the obliques (those muscles on either side of your “soon-to-be-6-pack”). Bicycles and twisting planks are great workouts for the obliques, but these Straight-Line Side Lifts are a real challenge for those looking to push themselves even further.

The secret is to superglue your legs together and move them as one. You can prop yourself up on your forearm if that’s more comfortable. To make sure the lower back is protected, you can also move your legs forward slightly. Focus on using your core to lift and lower your legs instead of relying on the motion of the move itself.

Get to work: Lie on your left side with your legs straight and stacked on top of one another and your feet flexed. Rest your head on your straight left arm. Inhale while lifting both legs off the ground, then exhale while slowly lowering them until they’re about 1 inch off the ground. Do 10–12 reps, then switch sides and repeat to complete 1 set; do 3 sets.

 

 

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Just for Kicks: Lunge to Front Kick

A. Lung to Front Kick
For glutes and core
Start with your feet together and your hands on your hips. Take a long step back with your right leg, and lower your hips into a lunge. Be sure your back knee is pointing directly toward the floor and your front knee is aligned with your ankle.

 

 

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B. Lung to Front Kick
Push off with your right foot to lift your body into standing position. Then lift your right knee no higher than hip level. Slowly extend right leg forward. Keep your abdominals fully engaged, and avoid arching your lower back. Pause and step back into lunge position. Repeat 8–12 times; then switch legs. Do 1–3 sets with each leg.

 

 

 

 

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Just for Kicks: Squat to Knee Strike

A. Squat to Knee Strike
For thighs and core
Stand with feet hip-distance apart and hands on your hips. Bend your knees. Lower your hips back and down into a squat position, and raise arms forward to shoulder height.

 

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B. Squat to Knee Strike
As you slowly push yourself up to standing position, move your right toe to the inside of your left knee. Bring your hands back toward your hips. Pause and return to the squat position. Repeat 8–12 times on the right; then switch legs. Do 1–3 sets with each leg.

 

 

 

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Petra Kolber is a Contributing Editor and a Reebok University Master Trainer.

 

 

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Yoga for Beginners: Step-by-Step Sun Salutation Video

One thing I always feel that I’m missing when I take a yoga class is some real personal attention. I can usually follow along well enough—and occasionally the instructor will give me a little twist or a gentle push into the right position—but I’ve never actually made a real effort to make sure I’m doing the moves correctly.

A few weeks ago, I got the chance. At Health magazine’s second annual Here Comes the Sun festival—the largest yoga event ever held in Central Park, and featuring some of the best teachers in the country—I tracked down YogaWorks instructor Chrissy Carter for some one-on-one pointers.

Turns out, I had been doing several things wrong in my Sun Salutation poses: My back was often curved when it should have been straight, and I was using my hands for support on moves that should technically be hands-free. And now that I’ve taken a few classes since my tutorial, I can really feel the difference. Check out the quick video below; if you’re unsure about your own yoga techniques, it might help you too.

I really enjoyed Carter’s Vinyasa Flow class, which incorporated Sun Salutations and other traditional yoga poses. If you missed the event—or want to relive the experience at home—you can follow along with this video of the entire half-hour class.
 

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5 Ways to Build Lean Muscle Fast

Nothing replaces hard work and perseverance at the gym. However, there are a few tricks you can use to maximize your time while you’re there. These 5 time-saving tips will keep you on track and working to your full potential.

1. Use compound exercises, movements that use more than one joint, and more than one muscle group. It’s like multitasking your workout. Some good examples are tricep dips, squats, bicycle ab crunch, and even a basic push up.

2. Pick up the pace!  Research from the Journal of Strength and Conditioning Research has shown that one rep per two seconds is 3x MORE effective than one rep per four seconds.

3. Move until you fail. Instead of multiple sets, work in the same exercises until you cannot hold the form any longer and physically cannot do another rep. By limiting your sets and only resting between different exercises, you could effectively limit your weight training to 15 minutes day.

4. Every day is not a weight day. Stick to a 3 day per week muscle building routine, taking rest days in between. Some suggest taking rest days just for certain muscle groups, such as doing your back one day and arms another. However, if you’re using compound exercises, your whole body will need to rest. Use these days for cardio.

5. Keep moving! Limit your rest times during sets to under minute. The general rule is if you’re lifting heavy, keep the rest periods closer to a minute. If you’re lifting lighter take shorter breaks.

Jennifer Cohen is a leading fitness authority, TV personality, best-selling author, and entrepreneur.  With her signature, straight-talking approach to wellness, Jennifer was the featured trainer on The CW’s Shedding for the Wedding, mentoring the contestants’ to lose hundreds of pounds before their big day, and she appears regularly on NBC’s Today Show, Extra, The Doctors and Good Morning America. Connect with Jennifer on Facebook, Twitter, G+ and on Pinterest.

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Move of the Day: Stir the Pot

Want strong, firm abs? Of course you do. Here’s a great move to get you on your way to a sculpted six-pack. You’ll need a stability ball to get started, and believe us, this move is harder than it sounds.

How to do it: Kneel in front of a stability ball with your forearms and elbows resting on top of the ball, hands clasped together. Roll the ball forward until your legs are extended and your body is in plank position, toes tucked under. Stack the shoulders directly above your elbows, chest lifted off the ball, and neck in line with your spine.

Engage your abs and make small circles to the right with your forearms, as if stirring a pot.

Do 15 reps, then repeat, making circles to the left. Do 3 sets.

Try this move: Stir the Pot

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Move of the Day: Bicycle Abs

 

Crunches get boring, but this bicycle move amps up your typical ab workout and targets the obliques, the muscles on the sides of your abdomen. Add this move to your typical core workout, or try it on its own.

How to do it: Lie flat on your back with hands behind the head, legs and feet lifted, and knees bent to a 90-degree angle. Lift the head and shoulders slightly off your mat. Twist the torso so your left shoulder moves toward the right knee. At the same time, extend and lower the left leg.

Alternate sides for a total of 10 reps on each side.
 
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The Cardio Machine That’s Better Than a Treadmill or Rower

I’m almost certain you’ve seen the VersaClimber (or maybe it’s the Power Tower) in your gym. In mine, it’s situated right next to a row of treadmills…on the second floor, in the back left corner.

In the nine years I’ve been a member at Equinox, I’ve only seen one or two people on that thing. (Admittedly, I’ve only used it a handful of times.) Weird, considering a few minutes of ascending on the 75-degree vertical beam while clinging to its handles and strapped onto its foot pedals can help boost your strength and get your heart pumping.

RELATED: 13 Unexpected Ways to Fit in Cardio

“The VersaClimber is a great piece of cardiovascular equipment that works the upper extremity as well as the lower extremity,” explains celebrity trainer Gunnar Peterson, director of strength and endurance training for the Los Angeles Lakers. “It can be used as a warm-up, a steady state cardio tool, or for HIIT training.”

Plus, this low-impact machine pulls your entire body into the toning party—legs, butt, core, arms, back, and shoulders—while torching crazy calories. Research from Washington State University found that folks who engaged in simulated vertical climbing experienced s higher max heart rate than their counterparts who slogged away on the treadmill or the rower; their V02 max was greater too. In other words, it’s time to stop ignoring the VersaClimber.

Hopping onto a new piece of equipment can be extremely intimidating, so start slow. “The machine works in a cross-crawl pattern, when the left arm is up the right leg is up and vice-versa,” explains Peterson, who uses the VersaClimber with many of his clients, including Kate Beckinsale. “Start with relatively short strides, increasing stride length and resistance, to suit your workout goals and fitness level.”

RELATED: 8 Gym Bags for Every Type of Workout

Next time you’re at the gym, try using the VersaClimber in your next workout. Peterson recommends adding one-minute intervals into your training as a “station” at first. Once you get comfy and your movements are fluid, aim to complete this beginner cardio blaster from Peterson twice a week: Shoot for 10, 15, or 20 minutes, depending on your current fitness, with 10-second bursts of speed and power at the end of every minute, and build from there.

“It’s definitely a challenging tool, so give yourself some time to master it,” notes Peterson. “It’s not always love at first workout, but the results are pretty spectacular.”

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7 Strength-Training Tips for Beginners

 

Strength training can be intimidating to a fitness newbie, especially if you’ve never operated one of those machines with the pulleys and levers, or you don’t want to go toe-to-toe with that tan, grunting guy. However, strength training is a crucial part of getting fit that just can’t be ignored. Cardio alone doesn’t cut it. I repeat: cardio alone DOES NOT CUT IT! Now I’m not saying you should be able to bench press like Arnold, but even a few days of light strength training each week can do wonders for your health—and not to mention, your physique.

 

 

Not only does resistance training help build muscle strength, it increases your body’s resting metabolic rate, causing it to burn more calories throughout the day. (Yes, please!) It also reduces blood pressure, decreases your osteoporosis risk, and improves your balance. If you’re a strength-training beginner, these 7 tips will get you going in no time.

 

 

1. Do a cardio warmup
It’s important to get your heart rate up before starting your strength-training routine. Begin with a 5-minute warmup of brisk walking, light jogging, or dynamic stretching. Dynamic stretching uses controlled movements to loosen up your muscles and increase your range of motion. Try doing some walking lunges or butt kicks.

2. Learn proper technique
In order to prevent injuries, you must know proper form and technique. Proper technique will make sure that you’re working the right muscles without straining. If you’re a true beginner, it can be beneficial to invest in a single training session. A trainer can show you the correct positions, grips, and motions while also helping you create a basic strength-training routine. If you don’t want to spend the money on a trainer, there is a lot of free content online to help you learn proper form. Check out these fitness apps for help, or follow me on Facebook for tips.

 

 

3. Know your options
You may associate strength training entirely with dumbbells, but they aren’t your only option. In fact, there are many modes of strength training at the gym, and even in your own living room! You can use resistance bands, weight bars, kettlebells, medicine balls, exercise balls, your own body weight… the list goes on! You can also take advantage of strength-training classes your gym may offer. Classes are a great way to learn how to use equipment that’s new to you while also keeping your routine fresh.

 

 

4. Determine the right amount of weight for you
Figuring out how much weight you should be using for a given exercise requires a bit of experimentation. Keep in mind that in the beginning it’s better to err on the side of too light than too heavy. If you’re doing 3 sets of 12 reps of bicep curls, your arms should feel fatigued by the last set, and extremely fatigued by the last few reps. Your arms should be working hard, they might even be a bit shaky, but you shouldn’t ever feel extreme discomfort. If you blow through your sets without any trouble, up your weight. If you’re done by the second set, drop down in weight.

5. Work on imbalances
Most people are stronger on one side of their body than the other. For this reason, I’m a big proponent of isolating each side of your body during strength training so that they’re worked equally. For example, single-leg squats will ensure that you’re relying solely on the muscles in your working leg, instead of letting your stronger leg do more of the work. Having balanced strength on both sides of your body is a true indicator of overall fitness, so try out some isolated moves!

 

 

6. Allow your routine to evolve
As you become more familiar with strength training, it’s important to start incorporating new exercises and equipment into your routine. If you’re getting bored with your workout, your muscles are, too. Spicing up your sweat sessions will trick your muscles and ensure that they’re working to their full potential. You should also monitor your weight amounts and raise them as you get stronger.

7. Don’t forget to rest
Strength training causes tiny tears in the muscles, which then heal stronger than before. These tears are good, but only if you allow them time to heal properly. The average person needs 24 to 48 hours of rest to heal in between workouts so make sure you allot yourself that time. People are often more gung-ho at the beginning of their workout program and sometimes overdo it. Listen to your body. Soreness is fine, pain is not.

For more workout tips, check out How to Join the Right Gym for You and 10 Tips to Get Back on Track!

Jennifer Cohen is a leading fitness authority, TV personality, best-selling author, and entrepreneur. With her signature, straight-talking approach to wellness, Jennifer was the featured trainer on The CW’s Shedding for the Wedding, mentoring the contestants’ to lose hundreds of pounds before their big day, and she appears regularly on NBC’s Today Show, Extra, The Doctors and Good Morning America. Connect with Jennifer on Facebook, Twitter, G+ and on Pinterest.

 

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Gear Up for the New Year: Everything You Need to Get in Shape in 2019

While we’re looking forward to the holidays right now (and inevitably eating our weight in pecan pie), January is coming up fast, and it’s never too early to start thinking about New Year’s resolutions. For anyone who may be looking to tone up, try out a new sport, or lose those holiday pounds post-New Year’s Eve, we’ve rounded up some of the best activewear, fitness gear, and tech to add to your holiday wish list. 

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Flat Butt: Workout For A Rounder Butt

 

If you compare fitness to the fashion world, a shapely, lifted derriere would be the highlighted fashion trend of the season. From J-Lo and Iggy Azalea to Queen Bey herself, the booty does seem to be “rockin’ everywhere” at the moment. For those of us fitness enthusiasts (or simply anyone not walking a runway), tight backsides have always been in style.

But, for the sake of those lovely lady lumps, weâ€re willing to play along with the media hype. Here are 5 exercises to perk up your backside in no time flat!

 

 

Grasshopper with resistance band

Place a resistance band around your ankles and lie on your stomach, resting your head in your hands. Press the legs away from each other until you feel some tension on the band. Keep that tension on the band and lift your thighs up off the floor as high as you can (it may only be a few inches). From there, start to bend the knees, bringing your heels to your butt (think hamstring curl), and then extend the legs back out to straight. Do 3 sets of 10 reps.
Tip: Squeeze your abs in tight the whole time to take pressure off your lower back.

RELATED: 18 Moves to Tone Your Butt, Thighs, and Legs

 

 

Kneeling side leg circles

Lateral glute work is the best way to round out your rump. When you move laterally, you work the gluteus medius, aka that little muscle at the top of your tush that helps lift everything up. Try kneeling on your right knee with your right hand on the floor, left hand on your hip and your left leg extended out to the side. Start to draw small circles with the left leg, being sure to keep the hips steady. Do 15 and then reverse the direction for another 15. Then repeat on the other leg. For eve more of a challenge, try adding ankle weights.

 

 

Pelvic lift with foam roller

Grab a foam roller and lie on your back with knees bent and feet flat on the floor. Then, take the foam roller and place it horizontally underneath the arches of your feet. Squeeze your glutes and slowly start to press your hips up to the ceiling into a hip bridge, then roll down one vertebra at a time. Do 10 reps; on the 10th one, hold the hips up as high as you can while slowly sending the roller out away from you a few inches and back in. Do 10 reps from the bridge position. Donâ€t just go through the motions; be sure to really squeeze your glutes at the top to feel that extra burn.

 

 

 

 

Fire hydrant with weight

Get on all fours, making sure your knees are directly beneath the hips and the wrists underneath the shoulders. Place a 4- to 6-pound ankle weight on your left leg. Send the knee out laterally to a 90-degree angle, hold for a second and then slowly bring it back in. On the 15th rep try holding it up for 10 seconds. Switch legs. If youâ€re a beginner, try it without the weight first and then add it in when you feel ready.
Tip: Make sure the elbows stay locked in place and pull your navel in towards the spine to keep the back from arching.

 

 

Carriage kicks with towel

Place your right foot on a towel or paper plate and send your right leg back into a lunge. Slowly start to draw your right knee in and out, being sure to keep your left leg bent in the lunge. After 15 reps, bring the right leg in halfway and then dip both hips down as low as you can, squeezing your butt to stand. Do 10 of those and then repeat on the other side.
Tip: Keep the back heel lifted and put most of your body weight in the front heel.

For more ways to stay ‘in the know†this season, check out 7 Ways to Keep Your Summer Body in the Fall.

Jennifer Cohen is a leading fitness authority, TV personality, entrepreneur and best-selling author of the new book, Strong is the New Skinny. With her signature, straight-talking approach to wellness, Jennifer was the featured trainer on The CWâ€s Shedding for the Wedding, mentoring the contestants†to lose hundreds of pounds before their big day, and she appears regularly on NBCâ€s Today Show, Extra, The Doctors and Good Morning America. Connect with Jennifer on Facebook, Twitter, G+ and on Pinterest.

 

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How to Start Running Without Getting Hurt, According to Pros

New to running, or just trying to get back into it after a hiatus? Great. It’s one of the easiest sports to take up—all you need is a great pair of kicks and a sports bra, and you’re ready to go. Plus making your way through miles can help you shed pounds, bust stress, and even lower your risk of getting certain cancers.

Before you head out the door at full speed, though—which will almost certainly leave you injured—consider this: “Running is really hard on your body and you just have to be smart about it,” says John Hancock Elite Ambassador Blake Russell, an Olympic marathoner, physical therapist, and owner of On Track Physical Therapy in Pacific Grove, California. “The key is just starting out really slow.”

Here Russell and her fellow John Hancock Elite Ambassador Bill Rodgers, a four-time Boston Marathon winner, offer five tips for helping newbies run strong and long.

Stick to soft surfaces

While there is nothing wrong with pounding the pavement, it can be harsh on the body, especially if yours isn’t used to the movement or surface. Russell’s rec: start off on softer surfaces (think grass, sand, or even the treadmill). While a softer surface doesn’t automatically equal injury-free, a small study in the journal Research in Sports Medicine revealed that running on grass, for instance, puts less pressure on the foot compared to running on concrete.

RELATED: 13 Causes of Leg Cramps and How to Stop Them

Give yourself time to build muscle

“It takes the body at least six weeks to build muscle,” says Russell, “so give your body time to build that muscle.” In other words, don’t take on too much mileage too soon; that’s a surefire way to end up sidelined. To help your body adapt, and shore up those muscles, consider strengthening exercises, such as planks, clamshells, side squats. (See how to do them here.)

Try the run-walk method

Can’t make it through your miles without stopping? That’s OK. While you are building your endurance (or if you just need a break mid-run), there is nothing wrong with a little walking. Rodgers suggests trying the run-walk method, which is running for a set amount of time, walking for a set amount of time, and then repeating the cycle. We recover when we walk, notes Rodgers, who believes that the 5K is an ideal running distance and that our bodies were made to run around three miles. (If you will be in the Clearwater, Florida, area in December, there is still time to register for the Cooking Light & Health Fit Foodie Festival and 5K Foodie Race. Register here!)

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Don’t run everyday

Don’t be afraid to slip off those sneaks. “Take some days off if you are new to it, don’t feel you have to run seven days a week,” says Russell. When you exercise, you are basically causing trauma to the body by creating micro tears in the muscle. Days off allow the body to recover and those muscles to grow back stronger.

And don’t skimp on recovery

According to Russell, recovery is just as important as training. What you do when you’re off your feet will surely help you make strides while you’re on ‘em. Great practices to employ in your recovery routine: stretching, foam rolling, and massages. This, along with strength moves, will keep your body and joints loose and strong, she notes. And don’t forget to refuel—a 3-to-1 ratio of carbs to protein (think apple with peanut butter) within an hour of finishing your run helps replenish your energy so you can recover faster.

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