My Fat Pocket

Improving your fitness level and health need not be a gruelling process. Check out these simple measures that can result in huge improvements.

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1. Use your waiting time to exercise

Much of our home lives are spent sitting around waiting: for a meal to cook, for an advertisement to end or for someone on the phone. Fill these gaps with a few simple exercises, from chair dips to dumbbell curls. Incorporate a range of fuss-free exercises into your everyday moments, and see the difference it can make to your strength and fitness over time.

2. Make things harder for yourself

It is very tempting to cut corners sometimes, but if you want to get fit, some extra corners need to be created. Walk instead of driving to the local shops, use the stairs rather than a lift or an escalator and offer to do little odd jobs to increase your movement.

3. Look at your diet

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Making conscious choices in food goes a long way towards a healthier lifestyle. And the greatest revelation you will have today? Healthy food need not be bland, boring, and time-consuming to make. Whip up a simple multigrain sandwich at home, spice it up with mashed boiled eggs, a dollop of creamy avocado and fat-free sauces to create a satisfying meal. Short on time? Opt from the delectable range of Subway Fresh Fit™ subs, each containing 350 calories or less, and made just the way you like it.

4. Make the most of your phone

Try the MyFitnessPal app, which counts your calories, sets goals and gives you estimates to achieve weight loss. Or, go the extra mile with the Nike+ running app, which uses a GPS to track your runs. There is also C25K, an app that helps you graduate from your couch to running five kilometres within nine weeks. Whatever your fitness goals, there’s likely an app that’ll set you in the right direction.

5. Get addicted to TV

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Credit: Clear Sound Inc

Yes you’ve read that right. Keep healthy while watching the latest episodes of your favourite television series – so long as you do it at the gym. Many modern establishments have TVs in every corner, often on every treadmill, which benefits you in two ways: you watch your favourite TV, and let it distract you as you get fitter and leaner.

No matter what your fitness goals are, there are small steps you can take to achieve them more easily. Starting slowly helps you build up a lifestyle you can maintain and over time you’ll find these small changes soon become healthy habits for life.

Source: Yahoo Singapore

If you love kettlebells, this workout is for you. (And if you've never tried them out, this workout is for you, too!)

Kettlebells are awesome because, thanks to the fact that their weight isn't evenly distributed, they make your stabilizer muscles work extra hard. Basically, they're super sculptors. And since this workout is designed to target your shoulders, back, butt, core, and arms, your whole body is about to reap those amazing toning benefits.

Source: Women's Health

Starbucks President Michelle Gass wakes up at 4:30 a.m. every morning to run. Vogue editor Anna Wintour is on the tennis court by 6:00 a.m. every morning before work. Richard Branson, founder of Virgin Group, frequently starts his day with a morning run.

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What do these highly successful people know that we need to know? People who exercise are more productive.

Why are people who exercise more productive? Because the benefits of exercise extend far beyond fitting into your skinny jeans or slacks from five years ago. (NOTE to Carson: what do guys call the pants that used to fit them?!)

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Here are the six reasons why exercise not only improves your health, but also supercharges your personal productivity and your work day.

Exercise keeps you alert and focused

Here’s a quick science lesson: Exercise increases blood flow to the brain. And that sharpens your awareness. A study by Jim McKenna from the University of Bristol showed that after exercising, work performance was consistently higher as shown by better time management and improved mental sharpness.

A client of mine recently experienced this during a weeklong leadership development program. As part of the program, participants, including my client, started the day early with exercise – yoga, walking, or strength training.

My client told me that after a few days of ‘working out’ early, the participants were more focused and engaged; they did not experience the 2pm afternoon slump; and they retained more concepts compared to another class participating in the exact same program only without the morning exercise. Exercise improves your alertness, focus and ultimately improves your job performance.

Exercise will kick up your energy level

There are days when the last thing you want to do either early in the morning or at the end of a long workday is exercise. Who has the energy? It sounds counterintuitive, but choosing to exercise in either of those instances can give you that energy boost you need. Another quick science lesson: Exercise enhances your body’s ability to transfer glucose and oxygen throughout your brain and body, thus increasing your energy level.

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In a University of Georgia randomized controlled trial, researchers split people into three groups – low-intensity, moderate-intensity and a control group (no exercise). During the six week experiment, both exercise groups reported growing levels of energy compared to the control group. And, the good news, the low-intensity group reported less fatigue than the moderate intensity group.

So, you do not have to engage in intense CrossFit classes to gain the benefits of exercise. Low-intensity exercise like walking and strength training work just as well. Your energy level is the foundation that determines how much you can get done in the day, so get moving if you want to complete your next project quickly.

Exercise improves brain function

As a knowledge worker, your brain is your single greatest asset. It is the primary tool you use to perform at your job and you want it to be sharp. According to John Medina, author of Brain Rules, people who are physically active score better on cognitive tests than people living a sedentary lifestyle. In a clinical trial run by the Body-Brain Performance Institute in association with Swinburne’s University and Brain Sciences Institute, there was a clear link between physical fitness, brain function and reduced stress levels at work.

Paul Taylor, who led the research, said that there was a marked improvement in the employee’s mood and cognition from the exercise group with the exercising group showing a four percent increase in overall brain function. When your brain is performing at full capacity, you can focus, concentrate, and make better decisions, all essential if you are going to be more effective and efficient.

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Exercise can spark a breakthrough idea

Stuck? Stalled? Wrestling with the same problem for over an hour? Go take a walk. A study in the Journal of Experimental Psychology demonstrated that walking indoors and outdoors triggered a burst in creative thinking with the average creative output rising 60 percent when a person was walking. When I was writing my book, I would sometimes hit a wall where I could not clearly articulate an idea.

In that moment, I chose to walk around my neighborhood, take a couple trips up and down my stairs, or move around my office. It was like turning on the lights; As soon as I started moving, a fresh idea emerged. So, the next time you get stuck, get moving to get your creative juices flowing.

Exercise can help you find your optimal work-life balance

Think that after-work workout session is just another item to cross of the already-busy-day’s to-do list? Think again. In an article in the Harvard Business Review, people who managed to stick with their regular exercise routine experienced less trouble finding an optimal work-life balance, possibly because structured activity helped them become better at time management and more confident in their ability to pull off the demands of both work and home.

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Don’t let exercise be the first thing you eliminate when you are feeling the crunch because it might be what need to maintain your balance and sanity.

Exercise helps you learn how to work through discomfort

I have always loved to run, and I had the privilege of running cross country in college. During my four years, there were many workouts and races where I was very uncomfortable and the only thing that did not hurt were my eyelashes. It was in those moments that I learned to continue to breathe and work through the discomfort. (Which was how I realized that my eyelashes were frequently not in pain and I could think about them for a few seconds.)

Now, as a business owner, wife and mother, I am often uncomfortable as I struggle to learn something new, grow the business and try to balance my work with my family, friends and community involvement.

When you exercise, you are uncomfortable; but, you keep going. You walk to the end of the street, you do another rep or you run just one more minute. Being productive and getting work done at times is just really about pushing yourself to finish that sentence, make that phone call and be slightly uncomfortable. Exercise trains you on how you choose to work through discomfort.

Exercise is the secret sauce of highly effective, productive people.

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When TV hostess and media mogul Martha Stewart was asked how she manages to accomplish so much during a day, she responded by saying, “I used to get tired before I started working out on a daily basis. Even a half hour makes a huge difference to the body’s energy level over the course of a day.”

Choose to supercharge your energy level today, and you’ll supercharge not only your productivity, but also your impact at work and home.

What You Can Do Now To Incorporate Exercise into Your Life

Walk to the second closest coffee shop in the morning for your coffee, take the stairs instead of the elevator and park as far from the front door as possible. Commit to doing this once in the next week.
Set a move your legs timer. Get up and walk around your office, up and down the hallways or around the building for 10 minutes. It does not take much to reap the rewards of exercise. Commit to doing this three times in the next week
Find an exercise buddy. This person, either in person or online, will serve as your accountability partner and cheerleader as you incorporate exercise into your life. Commit to finding an exercise buddy by October 1st.
Make it fun! A friend of mine likes to think that in a former life he was a warrior (I don’t ask) and he found a mixed martial arts class that brings out the inner warrior in him. He loves it and does not miss a class. What did you love to do as a child? What do you love to do now? How can you do more of this today?

by CARSON TATE

Source: The Next Web

Move faster—and blast more calories—with this get-nimble, get-quick routine

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Hey, sport—agility drills aren't just for running backs and border collies. In fact, they're a crucial part of any workout plan. Being able to start, stop, and change direction quickly builds stamina and sculpts insane, look-at-me legs; it may even help improve your memory and focus.

The explosive moves you see here are designed to make that good stuff happen. Oh, and they'll send your fat burners into overdrive, says EXOS performance coach Joel Sanders, who created this routine. "More movement equals more calories burned, making these exercises ideal if you're crunched for time," Sanders explains. Even better: They're mentally stimulating—something you don't get with the typical squat or lunge.

Two or three times a week, perform these moves as a circuit. Starting with the first exercise, do as many reps as you can in 20 seconds, then rest for 20 seconds before proceeding to the next exercise. Rest for one to two minutes at the end of the set. Complete up to five total sets.

Take a peek at the complete workout in the pin-able graphic below, then move on down for the exercise how-tos.

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MOVE 1: Acceleration Wall Drill

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Place your hands on a wall, arms straight, and lean forward so your body forms a straight line from head to heels. Drive your left knee up (A); pause for one second, then return to start and immediately repeat with your right leg (B). Continue alternating as quickly as possible.

MOVE 2:&nbspSplit Jump

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Stand with your left foot two or three feet in front of your right. Bend your knees to lower your body until your left thigh is parallel to the floor (A). Jump up quickly (B), switching your legs midair so you land with your right foot in front; immediately lower into a split squat (C). Continue alternating.

MOVE 3: Lateral Bound

Standing on your right foot, bend your knee and sit your hips back as you swing your right arm behind you, keeping your chest lifted (A). Jump to the left, swinging your left arm behind you and landing softly on your left foot (B). Reverse the movement to return to start. Hold for three seconds, then switch legs and repeat.

MOVE 4: Base Rotation

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Stand with feet just more than shoulder-width apart, knees bent and weight on your toes; rotate your shoulders and torso to the left (A). Keeping your shoulders facing in this direction, jump and rotate your lower body 180 degrees to the left (B), then jump to rotate back to start. Continue alternating quickly.

Source: Women's Health Magazine

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When it comes to achieving our dream body, the lack of a flat stomach, thinner thighs or toned arms could lead us to pumping in extra effort to losing fats in those targeted areas.

This highly debatable belief is known as "spot reduction".

But does working out a specific area help reduce fats there? Are we working out in vain?

Let us know your take on spot exercising by voting below.

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Dogs make the best workout buddies. They never complain about hills, or cancel on you last-minute. And they're always stoked to follow you out the door.

That energy can be contagious: research from Michigan State University found that canine owners were 34% more likely to get the recommended 150 minutes of exercise a week than folks who didn't have a dog. Even if you're just taking your pup for a walk, that counts. (Move at a brisk clip and you can burn as many as 170 calories in half an hour.) But there are lots of other activities you and Fido can do together -- all while strengthening your bond.

Check out these fun ways to get fit with your furry pal.

Running

Because dogs are creatures of habit, they can help you keep up your weekly mileage: Once your pup gets into the routine of a morning run, she won't let you wimp out if it's drizzling, or you're just feeling bleh, explains J.T. Clough, author of 5K Training Guide: Running with Dogs ($8;amazon.com). "She'll wait by your sneakers, tongue out, tail wagging," says Clough, who runs a dog-training business on Maui. "Her excitement can be enough to change your attitude."

Concerned your little pooch won't keep up? No need to worry, says Clough: "The truth is most small dogs have more energy than the big breeds." Just be careful in the heat and humidity, since dogs don't sweat like we do. And if you have a flat-faced breed (think pugs and Boston terriers), keep your runs under five miles, Clough suggests, since these dogs have a harder time taking in air.

Stand-up paddleboarding

It's almost as if stand-up paddleboards were designed for canine co-pilots: Dogs of all sizes can ride on the nose (while you get a killer ab workout). Pick an ultra-calm day on a lake or bay for your first excursion together, so your pup can develop his sea legs. If you're struggling to balance the board, try paddling on your knees, which lowers your center of gravity, until your dog is comfortable. Still, odds are you'll both take a dip, which is why Clough recommends outfitting your dog with a life preserver. It'll make it easier for you to lift him back onto the board, too: Most doggie vests have an easy-to-grab handle, like the NRS CFD.

Is your dog a born swimmer? Bring a stick or throw toy and play fetch once you've paddled out.

Kayaking

You can also take your dog out for a spin in a sit-on-top kayak. Smaller breeds may perch up front, while larger dogs might feel safer closer to your feet. Teach your buddy to get in and out of the kayak on land first; then practice in the shallow water close to shore. (If he seems nervous about sliding around, you could lay down a small mat or piece of carpet so his paws can get some traction.) The trick is to keep the first few outings relaxed and fun (read: brings treats!). Stick to inlets and slow-moving rivers without too much boat traffic. You can let your dog paddle alongside you if he wants to swim. If not, that's okay too: "He's getting lots of stimulation just by riding in the boat," says Clough -- all while you ton your arms and core and burn hundreds of calories.

Cycling

Is your dog so exuberant on walks you worry she might one day pull your arm off? If so, try letting her keep up with you as you pedal: "Biking is perfect for dogs with tons of energy," says Clough. "They are totally psyched to flat-out run." Meanwhile, you're getting a great workout (cycling can torch 500-plus calories per hour) and building your leg muscles.

If your girl likes chasing squirrels and skateboards, consider using a device called the Springer. It attaches the leash to your bike's frame or seat stem and absorbs much of the force of sudden tugs.

Biking with your dog may actually help with any behavioral issues she has, Clough adds. "The biggest problem I see with dogs is that they're not getting enough exercise." Indeed, veterinarians at Tufts University's Animal Behavior Clinic say aerobic exercise stimulates the brain to make serotonin, a hormone that helps dogs, especially those who are anxious or aggressive, to relax.

Rollerblading

This is another great way to burn off a dog's excess energy -- as long as you're an expert inline skater, that is. If not, "it can be disastrous," warns Clough. "Your dog will be like 'Woohoo!' and you'll be like, 'Where's the break?!" But even if you're super confident on wheels, she suggest rollerblading in an area free of traffic, like a park or boardwalk, so you can enjoy the excursion as much as your pal. Chances are, you'll have so much fun you'll forget you're seriously working your core.

Dog-friendly boot camp

Fitness classes designed for people and pups -- like Leash Your Fitness in San Diego and K9 Fit Club in Chicago -- are becoming more and more popular. In a typical class, you'll run through high-intensity moves for strength, balance and cardio while your four-legged companion practices obedience drills. "I recommend that people at least try out a class," says Clough, who helped launch Leash Your Fitness. "The focus is more on the person's workout than the dog's," she explains, but your dog is learning to feel comfortable in a distracting environment -- and that will make it easier to take him along on other fitness adventures.

Dog yoga

Yep, "doga" is a thing, and it turns out pooches are naturals at this ancient practice. Can't picture it? Think about your girl's morning stretches: She probably does a perfect cobra, right? In a doga class, you'll help her try more poses -- and she'll (hopefully) act as a prop for your own poses. But really doga is all about the pet-human bond. There's often some doggy massage and acupressure involved. And while you're in such close contact, you'll have the opportunity to do a regular health check, feeling for any lumps beneath her fur.

Active fetch

You throw the ball and your pup goes bounding after it. But who says you have to just stand there? While he's retrieving, bust out some muscle-building moves like crunches, lunges, squats, and more -- until you're both panting and worn out. Better yet, race him for the ball and squeeze in some sprints. Fetch can be a game you play, too.

Soccer

Believe it or not, some dogs love soccer -- especially herding breeds like Border Collies and Australian Shepherds. Pet brands sell soccer-style balls (resistant to sharp teeth) in different sizes, like the 5-inch Orbee-Tuff ball from Planet Dog. Once your boy learns to "kick" or "dribble" with his nose or paws, get your heart rates up with keep-away, or by punting the ball and racing for it.

Not a soccer fan? Try engaging him with other toys (like rope tugs) and activities (such as hide-and-seek). "Put yourself into kid mood, come up with a game, and show him," Clough suggests. "He'll most likely play it with you."

Snowshoeing and cross-country skiing

Cold weather doesn't mean you have to leave your dog cooped up. Some breeds—like Huskies and St. Bernards—have snow in their DNA, but many dogs enjoy a good romp in the white stuff. And whether you're on snowshoes or skis, you'll get in a low-impact, total-body workout. But the best part comes later, when you both curl up for a snooze by the fire.

If your dog gets chronic snow build-up between the pads on her paws, you can outfit her with booties. Brands like Ultra Paws and Ruffwear make rugged footwear for winter walks.

Stair-running

Thanks to the vertical element, climbing stairs (or bleachers) makes your quads, hamstrings, and glutes work extra hard. You'll tighten up your lower half, while Spot burns off the biscuits.

Join a canine charity race

You have the perfect training buddy. Why not work toward the goal of finishing a dog-friendly race? Events for four-pawed runners and their owners -- such as the Fast and the Furry 8K in St. Paul, Minnesota, and the Rescue Me 5K9 in Irvine, California -- are held all over the country.

Don't have a dog?

You can still work out with one. Call a local animal shelter and volunteer to take dogs out for walks or runs. Pound puppies are often desperate for exercise and attention, and your commitment to your new furry pal is great motivation to stick with a fitness routine. Best of all, as an anxious or unruly dog learns to walk on a leash and behave in public, you'll be improving his chances of finding a forever home.

This article originally appeared on Health.com.

Source: CNN

Lightweight and packable workout essentials that help you stay in shape while on the go.

During a regular week we don’t need convincing to work up a sweat. We’ll happily snag a spot at the 6 A.M. barre class. But when we’re traveling, despite our best intentions, sometimes our lofty fitness goals fall off the to-do list. That’s why we found the five essential items that will help you stay fit on the road. The lightweight, carry-on ready gear will help you stick with your regular routine, without taking up precious luggage space. What’s more, these necessities won’t just help you sculpt strong muscles, they’ll also help ward off the body aches and pains caused from traveling.

Therapy Balls: The benefits of foam rolling are endless. And while some companies make travel-sized rollers, we find that they still fit into our luggage awkwardly, and then never quite do the trick for releasing tight shoulders (although they still work wonder on our calves). That’s why we pack therapy balls, like these from Yoga Tune Up ($11.95). They nix tightness and keep our muscles feeling good wherever we go.

Credit: Yoga Tune Up

Packable Yoga Mat: A yoga mat makes the cut because it creates a personal (and clean) space for fitness anywhere, whether it’s a guest bedroom or at the park near your hotel. The eKO SuperLite Travel Mat from Manduka ($40) weighs only two pounds and is designed to be folded, not rolled. Tip: Unpack and lay out the mat as soon as you settle in – the constant visual will remind you to spend at least a few minutes on the mat each day.

Credit: Manduka

Resistance Bands: This is the ultimate on-the-go training tool. Resistance bands are extremely portable while also being extremely versatile – celebrity personal trainer Astrid McGuire uses the toning equipment for on-location workouts. While the exercises are endless, we like to keep it simple while we’re traveling, so here are the only seven resistance band moves you’ll need.

Credit: Amazon

Activity Tracker: OK, this packable fit gear is actually a wearable. And, while the activity tracker (like the Jawbone UP24 pictured) won’t do your workout for you, wearing it provides a constant real-time reminder of just how active (or in-active) you’ve been. Remember, new research has found that just one minute of intense exercise is beneficial for your health, so every bit counts, even when traveling.

Credit: PC Advisor

Sneakers: The best way to see a new city, is to run it. While plenty of fitness-friendly hotels offer perks (including sneakers you can loan), pack your favorite pair so you can be ready for anything. And, that includes trying out the best local fitness studios and gyms, or just busting out 30-seconds of high knees and squat jumps in your childhood bedroom (hey, beggars can’t be choosers, re: location).

Credit: Pop Sugar

By: Cheryl Carlin

Source: Self

Dogs may be the best workout partners ever, but too many of them aren't getting enough exercise. Nor are cats. Experts estimate that nearly 35 percent of pets today are overweight, which increases their risk for many serious conditions, such as arthritis, diabetes, breathing problems, and heart disease.

Credit: NBC Southern California

Blame the pudgy pet problem on too many treats and not enough leash time. According to our friends at Active.com and celebrity trainer Gunnar Peterson for Petfit.com, here are some great behavior modification tips to help make sure you and your pet are getting the exercise you need!

1. Interval Walk

"So many pet owners consider walking their pets a chore, like making the bed," says Peterson. "Instead, think of it as a way for you both to get exercise, as an essential part of your pet's good health." A quick walk down the block to pee and back isn't enough activity, he says.

Multiple short walks a day may be best for very young, very old, or physically challenged dogs, but for other pets, take longer strolls that increase your pet's heart rate (at least 15 to 20 minutes), which will boost his metabolism.

Credit: Great Pet Health

2. Fetch Tease for Abs

Crunch and tone your tummy while your dog sprints to play fetch.

How to: Grab your pet's favorite fetch toy and get down on the floor in sit-up position. Hold the toy as you do a sit-up, and pretend to toss it as you reach the top. Fido will chase after it, only to realize you still have his toy. Do another sit-up, and pretend to toss the toy again. Try to get in as many reps as you can until your dog stops chasing and playing along.

3. Squat Tease

Firm your butt and thighs while your dog gets his jump on.

How to: Stand with legs shoulder-width apart. Squat and tap your dog with his favorite toy. As you rise, lift the toy above your head; your dog will jump up for it.

4. Dogstacle Course

This is circuit training for you and your pet.

How to: Place fitness gear throughout your backyard, as though you're creating an obstacle course (only do this in a fenced-in area). Think fitness step, bosu ball, jump rope, hula hoop, etc. Place your dog on a leash and briskly walk through the course together. At each station, stop and do a specific exercise, like modified push-ups on the step or balancing moves on the bosu ball. Some well-trained dogs may sit still while you work out, but if he doesn't, no biggie. If your pooch runs off, that's part of the fun — you'll both get a good sprint when you chase him to bring him back. Your dog will love the quality time with you and the fast-paced walking between your stations.

Credit: PHOTO-SHARK

5. Dog Tag

Just like the game you played as a kid, this is good sprinting exercise for you and your pooch.

How to: You're it: "Tag" your dog, then start running around your backyard and let him chase you. After a few minutes, you'll both get your heart rates soaring.

6. Fetch Races

Your dog won't be the only one playing fetch in this game.

How to: Head to your backyard or a park and throw your pup's favorite toy — only this time, race her to pick it up (a great way to get your blood pumping). Then wrestle the toy from her grasp, toss, and race her for it again.

7. Dog Stairs

Climbing steps together will sculpt your legs and help your pup burn off his breakfast.

How to: Leash your pooch and pick a long staircase, either in your house, or perhaps the bleachers at a nearby school. Go up and down the stairs with your pet by your side, and vary the way you step for a more challenging workout: Take steps two at a time, widen your stance so you step up in a "V," run up the steps sideways, and more.

8. Cat "Light" Abs

We didn't forget about your kitty — she needs to stay active too. "Getting a feline to frolic can be hard work," says Cruz. "As cats leave their mischievous kitten stage of life, learning what makes your cat frisky can take some trial and error."

This move tones your tummy and gets your cat up and at 'em.

How to: Do sit-ups with a mini flashlight in each hand. At the top position, tighten your ab muscles while waving the flashlight beams back and forth on the wall — your cat will chase them.

Credit: Fast Company

9. Cat "Light" Cardio

A mock jump rope exercise with flashlights will get your heart pumping as your cat chases the light.

How to: Hold a mini flashlight in each hand, about 10 feet away from a wall. Pretend to jump rope (you're not actually holding a rope, just mimic the motion with your arms and legs). The light will bounce on the wall in front of you, and your cat will get a short burst of exercise as she tries to catch the light.

10. Curious Cat Curls

Sculpt your biceps while your cat jumps and stretches.

How to: Tie a light toy with a string to your dumbbells. Fluffy will go crazy trying to catch the toy as you curl up and down.

NOTE: Remember that pets can't sweat (they pant to cool down), so the best time to exercise outdoors is morning or evening, when it's not too hot.

Sounds obvious, but smaller or short-legged pets are probably not your best marathon training partners; they're not born to run long distances like Labs or retrievers. Instead, try shorter interval walks with sprints.

Watch for signs of exhaustion or overheating. Provide an ounce of water for every pound your pet weighs. If your pooch pants excessively or hyperventilates, his tongue and gums turn brick red, or he can't keep up and stands or lies listlessly, stop exercising and seek immediate veterinary care. These may be signs of a heat stroke, which is potentially fatal. Now you know the basics, so let's get started!

Credit: Animal Planet

Why your dog could be the ultimate workout partner.

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Credit: Kaizo UK

Five years ago, Karen Soltero's workout routine was anything but routine.

"I'd try to go on runs, but I was really inconsistent, and I didn't see results," admits the 37-year-old Dallas-based photographer and writer. Then she met Alex. Since they started hitting the road together, Karen has dropped 10 pounds, finished two Olympic-distance triathlons, and stopped abusing her snooze button. "Alex motivates me to get out the door," she says.

"He's able to keep me going long after I want to quit."

Alex is the ideal running buddy: Part cheerleader and part drill sergeant, he's friendly but he doesn't let Karen slack off on her pace or bail on a workout. And all he expects in return? Belly rubs. Yes, it's that easy to satisfy this 9-year-old dog.

Studies are now confirming what Karen has learned: Canine owners are more likely to exercise regularly and to be fitter and healthier than their pooch-free peers. New research from Michigan State University reports that people with canine companions are 34 percent more likely to get the recommended 150 minutes of exercise a week than are folks with other pets (sorry, kitties) or none at all.

"A dog can do more for you than a treadmill," says Rebecca Johnson, Ph.D., an associate professor of nursing at the University of Missouri and coauthor of Walk a Hound, Lose a Pound: How You and Your Dog Can Lose Weight, Stay Fit, and Have Fun Together. "When you interact with a dog, endorphins rise and stress levels fall. This emotional connection gives an extra boost to your workouts."

When you consider that an energizer doggy can help you get fit, lose weight, and have fun in the process, a chewed-up pair of sandals becomes a worthy sacrifice.

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You Move, You Lose

Research shows that dog owners often log in double workouts--they don't see taking the dog out as a sweat session, so they still spin and lift. But don't discount those walks. If you keep a moderate pace, you can burn up to 68 calories in 20 minutes. Indeed, a study from the University of Missouri found that overweight participants who walked dogs for 20 minutes five days a week for a year lost an average of 14 pounds. Throw in some high-energy games of chase, tug-of-war, and Frisbee, and you'll stoke your metabolism even more, says Gregory Florez, a certified athletic trainer in Salt Lake City.

Pure Energy

You'll never find anyone who loves to exercise more (Richard Simmons included). And that enthusiasm can be contagious. One Australian study found that dog owners felt more resilient to exercise barriers such as a busy work schedule or social life and felt more confident that they could find time for exercise regardless of other commitments. "A dog is always ready and willing to go," explains dog trainer J.T. Clough, author of 5K Training Guide: Running with Dogs. Plus, unlike a neighbor or your most dependable coworker, an ever-eager pup "never cancels on you at the last minute, complains about being tired, or backs down from rain or snow."

For that reason, University of Missouri researchers say the best exercisebuddies very well may be the four-legged variety. They reported that people who walked with their dogs increased their speed by 28 percent over 12 weeks, while those who strolled with a (human) friend got only 4 percent faster. The reason? People tend to whine ("I hate hills!") or talk each other out of workouts ("Glee is on!"), says Johnson, the study's author. Dogs, on the other hand, are always game.

Follow His Lead

Have a race goal? You've just found your coach. Dogs are creatures of habit, and they'll help you stick to a training plan.

Once your pup gets into the routine of a morning run, you won't need an alarm clock--the wet nose in your face will work. And his steady tempo can also make you a legit speedster. "We don't realize how much our thoughts slow us down," says Clough. "A dog has a one-track mind; he'll push the pace."

Plus, if you're feeling tired or bored, you can feed off your companion's uppity demeanor, which can be a pick-me-up and take your mind off the miles, says Clough. And thanks to dog-friendly events (like Athens Run for the Dogs in Georgia, and Race for the Rescues in Pasadena, California, both being held this fall), you can even cross the finish line together.

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Credit: East Country Magazine

Romp and Roam

There's no need to limit yourself (and your pooch) to walks around the block or runs in the park. Dogs crave adventure, and many breeds are perfect hiking, biking, in-line skating, or swimming buddies, says Clough. A word of caution: If your dog has a love of squirrel chases--and you have a dislike of wipeouts--rethink cycling and skating, or practice first in a parking lot where you can sharpen training cues.

You can also try a dog-friendly boot-camp class (there are several across the country). Leash Your Fitness in San Diego starts with a warm-up followed by cardio circuits. "Sprinting alongside your dog can help you step out of your comfort zone and increase your speed," says athletic trainer Dawn Celapino, who runs the program. Then, while your panting pal practices obedience commands ("Sit! Stay!"), you knock out a series of muscle-building moves like pushups and lunges. The workout wraps up with--what else?--downward-facing dog, a "doga" (yoga for dogs) pose.

Rescue Effort

Don't have a dog? You can still get in some canine workouts: Volunteer to run or walk a pound puppy (find a shelter at aspca.org). Research from the University of Missouri shows that people who walk shelter dogs tend to stick with their workouts because they feel committed to the animals.

Jeff Graves, founder of KC Dog Runners in Kansas City, Missouri, an organization that matches volunteers with rescue dogs for twice-monthly runs, agrees. "Virtually no one cancels, because there's this sense that the dogs really need the workout--and they do," he says. "Because the animals are able to release some of their pent-up energy, they show better to prospective adopters and are taken into good homes faster." Talk about exercise rewards.

Source: Women's Health Mag

In honor of October being Breast Cancer Awareness Month, we're paying tribute to some of the celebrities who've fought the disease in a very public way. We applaud both the courage of these women and the efforts they have made in speaking out for the cause.

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— Additional reporting by Emily Bibb

Joan Lunden

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Credit: Getty / Paul Morigi

Former Good Morning America host Joan Lunden was diagnosed with triple-negative breast cancer this past June. She has been outspoken about her diagnosis, discussing it on-air and even shooting the cover of People after losing her hair.

Jane Fonda

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Credit: Getty / Steve Granitz

Actress and fitness guru Jane Fonda was diagnosed with a noninvasive cancer after having a lump removed in 2010. She is now cancer-free.

Kim Gordon

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Credit: Getty / Jemal Countess

After separating from her husband and Sonic Youth bandmate Thurston Moore in 2011, Kim Gordon was diagnosed with noninvasive breast cancer. She was treated with a lumpectomy and is now back to performing.

Hoda Kotb

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Credit: Getty

At 43, Today show anchor Hoda Kotb was diagnosed with breast cancer and endured a very public battle. She let Today show cameras follow her every step of the way — from her mastectomy, treatment, and reconstructive surgery. After she announced she was cancer-free, the Today show aired her very public journey.

Robin Roberts

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Credit: Getty

Good Morning America cohost Robin Roberts was first diagnosed with breast cancer in 2007, emphasizing the importance of doing self breast exams and attending regular doctor visits. Although she beat breast cancer, she was diagnosed earlier this year with a rare blood disorder called myelodysplastic syndrome and is currently undergoing treatment.

Sheryl Crow

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In 2006, Sheryl Crow was diagnosed with cancer just weeks after splitting from fiancé and fellow survivor Lance Armstrong. The 47-year-old singer underwent minimally invasive surgery to treat the disease but has recently been diagnosed with a benign brain tumor.

Suzanne Somers

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Suzanne Somers went public about her battle with breast cancer on Larry King Live in 2001. Somers underwent a lumpectomy to remove the cancer followed by radiation therapy but sparked controversy for choosing alternative medicine over chemotherapy.

Jaclyn Smith

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Charlie's Angels actress Jaclyn Smith underwent a lumpectomy and radiation to treat her cancer in 2002.

Read more at Pop Sugar.

Credit: Thought Catalog

1. Avoid becoming overweight. Obesity raises the risk of breast cancer after menopause, the time of life when breast cancer most often occurs. Avoid gaining weight over time, and try to maintain a body-mass index under 25 (calculators can be found online).

2. Eat healthy to avoid tipping the scale. Embrace a diet high in vegetables and fruit and low in sugared drinks, refined carbohydrates and fatty foods. Eat lean protein such as fish or chicken breast and eat red meat in moderation, if at all. Eat whole grains. Choose vegetable oils over animal fats.

3. Keep physically active. Research suggests that increased physical activity, even when begun later in life, reduces overall breast-cancer risk by about 10 percent to 30 percent. All it takes is moderate exercise like a 30-minute walk five days a week to get this protective effect.

Credit: Review Product

4. Drink little or no alcohol. Alcohol use is associated with an increased risk of breast cancer. Women should limit intake to no more than one drink per day, regardless of the type of alcohol.

5. Don’t smoke. Research suggests that long-term smoking is associated with increased risk of breast cancer in some women.

6. If you bear children, breast-feed your babies for as long as possible. Women who breast-feed their babies for at least a year in total have a reduced risk of developing breast cancer later.

7. Avoid hormone replacement therapy. Menopausal hormone therapy increases risk for breast cancer. If you must take hormones to manage menopausal symptoms, avoid those that contain progesterone and limit their use to less than three years. “Bioidentical hormones” and hormonal creams and gels are no safer than prescription hormones and should also be avoided.

Credit: RSNA

8. Get regular breast cancer screenings. Follow your doctor or health care provider’s recommendations to decide what type of screening you need and how often you need it.

If you are at high risk for breast cancer, such as having a particular gene like a BRCA gene, or have a strong family history or have had high-risk benign breast disease in the past, talk with your doctor about other options for you which might include:

A. Extra screenings. For some women, MRI or ultrasound screenings can add valuable information to regular mammogram screening.

B. Estrogen-blocking drugs. Women with a family history of breast cancer or who are over age 60 should talk to their doctor about the pros and cons of estrogen-blocking drugs such as tamoxifen, raloxifene, and aromatase inhibitors.

C. Prophylactic surgery to remove breasts and/or ovaries. Women who have had both breasts surgically removed reduce their risk of breast cancer by over 90 percent. Women who have had both ovaries removed have about half the risk of developing breast cancer as women with intact ovaries. Clearly these options are most appropriate for women at very high risk.

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Source: Fred Hutch

Eat these ultimate workout foods for a better workout and better results

WHOLE GRAIN BAGELS

Bagels are one of the best foods to eat before a workout. Never mind Dr. Atkins—carbs deliver a steady flow of energy over time rather than one big burst. "Not the simple ones, because they wind you up and drop you down," says Jackie Berning, Ph.D., R.D., a nutrition professor at the University of Colorado at Colorado Springs and counselor to sports teams. "You want complex carbohydrates in their natural package, aka whole grains." A whole-grain bagel is an ideal pre-sweat-session pick!

BANANAS

Thanks to bananas' high potassium content, peeling one is a speedy solution to that stitch in your side. While a lack of sodium is the main culprit behind muscle cramps, studies show potassium plays a supporting role: You need it to replace sweat losses and help with fluid absorption. Bananas are also packed with energizing carbohydrates. One medium-size fruit has 400 milligrams of potassium and as many carbs (29 grams) as two slices of whole-wheat bread.

BERRIES

USDA researchers recently placed fresh berries on their list of the 20 foods richest in antioxidants. Just a handful of blueberries, raspberries, or blackberries is an excellent source of these potent nutrients, which protect muscles from free radical damage that might be caused by exercise. Shop for berries by the shade of their skin: The deeper the color, the healthier the fruit.

CARROTS

Close your eyes and they almost taste like crunchy candy. Carrots pack complex carbs that provide energy to muscles and potassium to control blood pressure and muscle contractions, says Leslie Bonci, R.D. And a half cup has just 35 calories.

WHOLE GRAIN CEREAL

Looking for something to nosh before you hit the gym? Raid your cereal stash. The healthiest brands contain endurance-boosting complex carbs and muscle-building protein. Sixty minutes before a workout, fuel up with a 200-calorie snack: ¾ cup of whole-grain cereal with 4 ounces of fat-free milk. "When you eat something before exercising, you have more energy, so you can work out harder and perhaps longer. And you'll be less likely to overeat afterward," says Leslie Bonci, R.D.

CHICKEN THIGHS

Skimp on iron and zinc and your energy will flag. Cooking up some juicy chicken thighs or turkey drumsticks is the best way to get more of both. "Dark-meat poultry is significantly lower in fat than red meat yet has all the iron, zinc, and B vitamins that women need in their diets," says Seattle sports nutritionist Susan Kleiner, Ph.D., author of Power Eating.

CHOCOLATE MILK

There's way more to milk than just calcium. In fact, it's a damn near perfect food, giving you a lot of valuable energy while keeping your calorie count low, says nutritionist Susan Kleiner, Ph.D. The chocolate kind is loaded with calcium, vitamins, and minerals just like the plain stuff, but new studies confirm that milk with a touch of cocoa is as powerful as commercial recovery drinks at replenishing and repairing muscles.

LOW FAT COTTAGE CHEESE

Despite its frumpy image, this diet staple packs 14 grams of protein per half-cup serving, along with 75 milligrams of calcium and 5 grams of carbohydrates. That protein is crucial to healing the microscopic muscle tears that occur during exercise, says Amy Jamieson-Petonic, R.D., health education manager at Cleveland's Fairview Hospital.

CRANBERRIES

This packable fruit delivers a generous pre- or postworkout blast of carbohydrates (25 grams per ¼ cup). Plus, cranberries have proanthocyanins, compounds that help prevent and fight urinary tract infections. Running to the bathroom every 5 minutes definitely isn't the kind of workout you need.

EGGS

Don't skip the yolk. One egg a day supplies 215 milligrams of cholesterol—not enough to push you over the 300-milligram daily cholesterol limit recommended by the American Heart Association. Plus, the yolk is a good source of iron, and it's loaded with lecithin, critical for brain health, says nutritionist Susan Kleiner, Ph.D. What does brain power have to do with exercise? Try doing a sun salutation without it.

GROUND FLAXSEED

"Flaxseed is full of fibers called lignans that promote gut health," says nutritionist Susan Kleiner, Ph.D. Since flax lignans contain both soluble and insoluble fiber, they keep you regular. "When you're trying to do an endurance sport, it can be disruptive to have digestive problems," she notes. A daily dose of 1 to 2 tablespoons of ground flaxseed tossed in your cereal nets you fiber without fuss.

HUMMUS

Complex carbohydrates, protein, and unsaturated fats—all the right elements to fuel activity—meet in one healthy little 70-calorie, 3-tablespoon package. Plus, hummus is often made with olive oil, which contains oleic acid—a fat that helps cripple the gene responsible for 20 to 30 percent of breast cancers, according to Northwestern University researchers.

ORANGES

"They're portable. They're a fruit you can get year-round. And they're a rich source of vitamin C," says Leslie Bonci, R.D., "which helps repair muscle tissue." One orange has all the C a woman needs each day—close to 75 milligrams. Vitamin C is also key for making collagen, a tissue that helps keep bones strong.

PEANUTS

No wonder Mr. Peanut never stops tap-dancing. Female soccer players kicked and sprinted just as well in the final minutes of a game as they did at the start when they added 2 ounces of peanuts a day to their regular diet, says University of Buffalo professor, Peter J. Horvath, Ph.D. The extra fat may help improve endurance by giving muscles energy to burn up front so they can spare muscle glycogen stores later.

POTATOES

Sweat like a pig? Four shakes of salt (about 1,100 milligrams of sodium) and a small baked potato is the perfect recipe for electrolyte replacement. "The electrolytes, sodium and potassium, help maintain fluid balance in and around cells and make sure muscles contract as they need to," says Leslie Bonci, R.D.

SALMON

Great for heart health, but here's an added twist: New studies are suggesting that monounsaturated fats and omega-3 fats might help lessen abdominal fat. It's too soon to understand the link, but "this could be particularly good for women working to tone their core," says nutritionist Susan Kleiner, Ph.D.

Source: Women's Health Mag

We are all busy working adults and lead very hectic lifestyles. We need an effective workout that doesn't take up too much time .

This fat-blasting workout video, created for FitSugar by Andrea Orbeck, will work your entire body in 10 minutes. Andrea has trained many Victoria's Secret models and now she'll train you in the comfort of your living room — no props needed. So no excuses!

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Strong is the new sexy and fitness is the new party. With society leaning towards health and fitness, Yahoo's #Fitspo of the Week series is dedicated to all inspirational women in Singapore leading active lifestyles.

Know of any who deserve to be featured? Hit me up on CherylTay.sg and on Facebook, Twitter and Instagram (cheryltaysg).

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TV host and yoga instructor Liv Lo. Photo: Cheryl Tay

Name: Liv Lo (Instagram: @livvlo)
Age: 30
Height: 174cm
Weight: 58kg
Occupation: TV host and yoga instructor
Status: Engaged
Diet: Practises intuitive eating, trusting her body to know what it wants and needs; takes everything in moderation and within balance
Exercise: Teaches 6-8 yoga classes a week, including 3 hot yoga classes in a row; cycles to the studio or does a 20-minute HIIT routine in the park

How did you discover yoga?
I don't remember the day when I got it into my head that I wanted to practise. I don't know even know where I heard it from. One day, when I was living in Montreal, this desire just kicked in and I suddenly wanted to try. It wasn't until I returned to Taipei that I started practising. It was in a boutique studio at 7am in the morning. I didn't know what I was doing, but I liked how I felt after, so I kept on going. Ten years later I have taken two yoga teacher training (YTT) courses and have practised in Australia, New York, Tokyo, Bali, Taiwan, Hong Kong, Beijing and Thailand.

How was your first yoga experience and what made you go back to it?
It was confusing, but the teacher paid a lot of attention to me. The only pose I remember doing is downward dog as the teacher John kept adjusting me in the pose. I think for anyone practising yoga, the teacher is key. It depends on the teacher to provides students with a good first experience and I keep that in mind when teaching any newbie until today.

What made you decide to take up the teacher training course?
The timing was right. The first training I took in Pure Yoga was with Copper, a hot YTT focusing on the Bikram series. That experience inspired me to start StretchCity.com. A website to introduce newcomers to Singapore on up-to-date news on events, places to eat, practise and shop for yoga apparel. My second training was this year, in April in New York at Strala with Tara Stiles. I felt it was time to start teaching and I have always wanted to visit New York. I made that trip to make the transition.

TV host and yoga instructor Liv Lo. Photo: Cheryl Tay

How has yoga changed your life?
Today, people are turning to yoga for many reasons. Those reasons range from managing one's stress to preventative health measures, or perhaps simply because it's "trendy". For some, it has been prescribed as therapy for an ailment or injury, or it is the means to achieving a desired physique - "the yoga body".

The truth of the matter is, yoga can and does serve many, if not all, of these reasons, but the real purpose of this practice is far from the physical. Physical strength may be developed, but the ultimate purpose of yoga is the inner journey, unique to each practitioner. In this way yoga is unique to myself. I cannot explain all the aspects that it has helped me in, but I can say that it has been a constant source of support in my life.

How do you hope to use yoga to inspire others?
Teaching students allows me to share positive energy and teach them the lineage of yoga. Hopefully, through the practice, they are able to gain knowledge to help them on their journey.

What yoga initiatives have you come up with?
I’ve just launched a limited edition yoga-inspired collection with Love Bonito, #Liv4LB, which is completely designed by me. I’ve also made a YouTube series with yoga routines to better your life; videos with tips on how to incorporate yoga into your day-to-day. Think "Yoga for Detox", "Yoga for Beauty", "Yoga for a Good Mood", "Yoga for Nerves”, etc.

TV host and yoga instructor Liv Lo. Photo: Cheryl Tay

Have you always been confident about your body?
When I used to model in Japan and Taiwan, I was constantly observed and criticised for my flaws. Still, out of it all I had to learn to embrace, love and take care of my body, ‘cause it's the only one I have.

Are you satisfied with your body now?
A good friend of mine said: "I always feel there is nothing to complain about; do something about it instead of complaining.” So if I feel down, I get off my butt and do some stretches.

Why should people make an effort to lead an active lifestyle?
Because their health is important to leading a long life. If not for yourself, do it for those you love. If you stay active, your later years will thank you for it. We are not made to live sedentary lives. Our bodies are made to move, breathe, sweat, and smile. It's proven that exercise produces serotonin boosting our happiness. Lead a longer and happier life in good health by taking care of yourself and your body.

TV host and yoga instructor Liv Lo. Photo: Cheryl Tay

Source: Yahoo SG

Sidelined with an injury? Keep seeing results with these joint-friendly fat-blasters.

1. Barre Workouts

You may not think of them as cardio, but in addition to toning your muscles, many barre-inspired workouts can also torch plenty of calories and boost your metabolism! Ballet-inspired workouts that combine the use of light weights with sculpting moves done at a cardio pace can have you burning up to 650 calories per class, says Laurie Alfano, director of education for Xtend Barre, a barre program that incorporates cardio sequences before each sculpting circuit to increase calorie burn by as much as 20 percent.

Boost your burn: Using hand weights, resistance bands, or props like small balls while performing exercises can really amp up your calorie burn, Alfano says. Resistance of any sort "makes your heart work harder, exactly the way it would when you sprint during a typical jog," she adds.

2. Cycling

Cycling (indoors or out) is one of the best low-impact cardiovascular workouts that you can do, says Amy Dixon, a Schwinn master trainer and creator of the Breathless Body DVD series. "You will never put unnecessary pressure on your joints if you ride with the right amount of resistance," she says. Find your sweet spot with the resistance when riding on an indoor bike (gear if outdoors), and pedal at the right revolutions per minute (RPM) to maximize your burn in the saddle, she says. Try 60 to 80 rpms for hilly terrain, 80 to 100 for flat roads, and 100 to 110 for sprints. Plan to pedal off, on average, about 600 to 750 calories an hour during your ride, she says.

Boost your burn: One of the best ways to increase your calorie burn on the bike is to use intervals that are constantly changing in both timing and type (hills, sprints, etc.) from ride to ride, Dixon says. For example, if you've been doing typical Tabata drills (20 seconds of work, followed by 10 seconds of rest), try 40 seconds of all-out, breathless effort followed by 20 seconds of recovery, for 6 rounds. In between intervals, work on climbing powerfully at a moderate to hard intensity. You'll definitely get the most out of your workouts, Dixon says.

3. Aqua Zumba

Dancing around in water may seem a little silly, but it's one serious calorie-torching (and refreshing) workout that's also super entertaining! The water creates a safe, low-impact environment that's easier on your knees, feet, and hips than hard dance floors, while also providing extra resistance during your moves—meaning those dance numbers provide both cardio and strength benefits, says Kim Truman, a certified personal trainer and fitness instructor. Adding the sizzling energy of Zumba to water creates a low-impact, calorie-blasting combo (about 700 calories an hour) that offers plenty of freedom and fun, she says.

Boost your burn: Increase the speed of your steps, consciously engaging your core muscles and maintaining great posture, to maximize your burn. You can also add in more upper-body movement and continue to move in between songs (try marching or bouncing in place) instead of taking a break, Truman says. She also recommends wearing aqua shoes to help you move better, change direction faster, and protect your feet while you jam out in the pool.

4. Power Yoga

Power yoga is an amazingly effective, low-impact way to stay strong and lean, says Ivy Larson, an ACSM-certified health and fitness specialist and creator of Clean Cuisine. "I credit power yoga with keeping me fit after I recovered from a major orthopedic surgery last year. Even though I couldn't walk, I could still do yoga, and I stayed very strong, lean, and surprisingly fit," she says.

Offering an average burn of about 400 calories an hour, power yoga is a total-body workout that strengthens, keeps your heart rate elevated, and increases oxygen uptake—all of which helps boost your burn, she says. "The reason power yoga is effective is because it uses a lot of oxygen (which burns calories), and instead of isolating small muscles, you use your entire body, which burns a lot calories and generates a lot of heat."

Boost your burn: Try to avoid letting your mind wander and really concentrate on what you're doing, Larson says. "Focus, breathe, and stay in the moment to really feel your muscles working." Not only will you burn more calories by properly performing the exercise and engaging all the right muscles, you may also reduce your risk of injury due to your increased attention on form and alignment.

5. Rowing

Rowing at a vigorous intensity not only offers a burn of about 600 calories an hour (similar to running), it's also a total-body workout that really targets the core, says Jessica Matthews, an exercise physiologist for the American Council on Exercise.

Boost your burn: Stay safe and keep your stroke effective by powering up from your lower body (not your arms), Matthews says. "Focus on pushing back with power from your legs and let the arms and back follow (meaning you should be hinging at your hips as you do so)," she explains. Maintaining proper posture (avoid rounding your back and neck forward) and powering up through the larger muscles in your legs can help translate to a bigger overall calorie burn and, more importantly, a safer rowing experience.

6. Power Walking

Walking is not only a fun, convenient, and cost-effective form of low-impact exercise, but research shows it can also help lower blood pressure and cholesterol (LDL) and improve bone mineral density. Walking is also a proven weight maintenance tool—according to the National Weight Control Registry, it's the most popular activity cited by people who've lost weight and kept it off long-term, Matthews says.

Boost your burn: Moving at a brisk pace on a firm surface burns about 350 calories an hour, but according to Matthews, there are various ways to boost your burn while walking! She recommends picking up the pace (ramping up from 4.0 to 4.5mph burns an extra 93 calories an hour), or walking slower on an incline (walking uphill at 3.5mph for one hour burns about 72 calories more than walking on a flat surface). Adding resistance can also help you torch more calories with every step. Try wearing a weighted vest (a vest is preferable to holding dumbbells or wearing ankle or wrist weights which can stress the joints) or using Nordic walking poles, Matthews says.

7. Swimming

Injured or not, the total-body benefits and calorie burn of swimming (about 716 calories an hour) make it well worth seeking out a pool! "The resistance that the water provides makes movements more challenging, enabling your muscles to work hard while simultaneously reducing the impact forces on your joints," Matthews says. "Plus, because this type of activity uses your entire body, you get a great bang for your buck—swimming improves your cardiorespiratory fitness while also strengthening everything from your arms and back to your core and legs."

Boost your burn: Improve your caloric output by alternating between different strokes such as breaststroke (which burns the same number of calories as swimming freestyle) and/or butterfly (which burns an extra 72 calories in 60 minutes, compared to freestyle or breaststroke). And ensure the safety and effectiveness of each stroke by focusing on your form—make sure all five fingers dive under the water together with your palm facing down, she says. "If your thumb is entering the water first, you're likely over rotating your shoulder, which can put you at risk for a shoulder strain."

8. Roller-Blading

Prefer doing your cardio outdoors? Rollerblading (or inline skating) is a fun, low-impact option that allows you to torch some serious calories (about 860 in one hour) while soaking up some sun, Matthews says.

Boost your burn: Focus on spending more time skating and less time "gliding," Matthews says. Interval training is a great way to do this. Try alternating periods of high-intensity "sprinting" (or skating as fast as you safely can) with an active recovery (skating at a moderate pace) with either a 1:1 (1 minute on, 1 minute off) or 1:2 (1 minute of hard effort, 2 minutes of recovery) work to rest ratio.

*All calorie burn estimates based on a 150-pound person and may vary depending on size, fitness level, and exertion.

Source: Shape

If you find yourself with three minutes to spare, it's time to get on the floor. Whether it's right when you wake up in the morning, while waiting for your coffee to brew, after a cardio workout, or during a commercial break while watching TV, in just a few minutes you can do these five core-carving exercises that'll leave your abs burning. Then end with an ab stretch and you're done!