Working out doesn’t always have to be such a mental challenge (ahem bikram yoga), and sometimes throwing on some loose sweats, tossing your hair in a messy bun and heading to a hip hop class is the best treat you can give your mind and body.  Don’t be fooled by how easy some people make it look though, it gets a little technical.

But it doesn’t matter if you’re an amateur or professional, hip hop gets your heart rate up and there’s nothing like a room full of high energy to keep your workout spirits moving.  Just remember to keep smiling and you’re sure to have a great, groovy time.

Case in point:

One of the most popular classes in Los Angeles is GROOV3™.  Founded in Los Angeles by dancer/choreographer Benjamin Allen, the GROOV3™ studio is a self-proclaimed grassroots initiative to motivate, inspire and unite to motivate, inspire, and unite communities through dance.  Groov3 targets non-professionals, with an emphasis on boosting confidence, weight loss, and an overall sense of well-being for all levels.

Although calories burned depends on personal exertion level, the average number of calories burned for a 125 lbs. person/per hour is 388.  If I’m going to burn that many calories dancing, I say, sign me up!

At Groov3 you will work out to some of the most current music and moves, choreograped by Allen in a 1-hour cardio funch class.  The best part?  Live DJ at every class.  There are classes all over the city, so be sure to check it out here.

You can be sure to bust you your newly refined moves next Friday night or at your best friends summer wedding.

As the GROOV3MENT says: DANCE SWEAT LIVE!

-Arianna Schioldager

How often do you forget to take your daily vitamins or have trouble swallowing them?  I used to be one of those people who at the age of 31, had trouble swallowing a simple pill, mostly my daily dose of Vitamin C.  Why do they have to make those pills so big?  All of my vitamin troubles were put to rest when I discovered Marz Sprays and their array of vitamin spray products.

Marz Sprays is a family owned and operated company that produces oral vitamin sprays in a unique delivery system designed to be sprayed directly into the mouth.  This is a very important addition to the vitamin world, as it is reported that over 40% of adults or 100,000,000 American’s have difficulty swallowing a pill.

Marz Sprays flagship product, “CSpray,” is what I have been using and made me a true vitamin spray convert.  All I have to do is spray this in my mouth throughout the day and boom- I get my dose of vitamins.  What I love about CSpray is that it gives me the full benefits of Vitamin C.  Most people don’t know that when you take Vitamin C (or other vitamins) in pill form, your body excretes naturally throughout the day 80% of the underlying nutrients leaving you to only absorb 20% of the original pill.  This revolutionary spray allows you to give yourself the maximum dose throughout the day without losing any essential nutrients!

Keith Marz, owner and founder of the company, oversees weight loss centers in Southern California and has also developed several private label products.  One of the most successful was “Slim Spray,” a weight loss spray containing Vitamin B12 and Chromium Picolinate.  It was originally designed for weight loss patients to help eliminate food cravings.

Along with CSpray and Slim Spray, Marz Sprays also has three others products:

ReBoot Energy Spray: a fast and effective way to deliver Vitamin B12 which is a natural energy provider.  ReBoot is the essential spray to get that energy while on the go.

Sleep Spray: a spray designed to help you relax and rest. It is Gaba rich and also contains Melatonin and Valerian Root.  Using this before bed will help lull you to a restful night.

Kids Spray: this is a great and fast way for kids to receive essential vitamins A, B, C, D and real fruits and vegetables.

All sprays are currently available for purchase on the company website, www.marzsprays.com.   As a special offer to our readers, Marz Sprays is offering Weekly Sauce readers a discount off of their purchases for the next month.

Please use these offer codes:  5OFF1 gets $5 off any one spray, 20OFF3 gets $20 off any 3 sprays.

-Jessica Brown

Spring has sprung and most of us are dying to get our sun dresses out of the closet! Whether your go-to spring garment is strapless or backless, this 15-minute workout will transform your upper-back, shoulders, upper chest, and arms. Do not waste another day; reveal those sleek, sexy, sculpted arms!

Perform these five sculptors in a row with no rest. Then take a minute to breath and repeat the circuit. Do the routine four times a week on non-consecutive days, when possible.

Standing V Raise

Hold a dumbbell in each hand and stand with your feet shoulder-width apart, arms at your sides, palms in. With arms straight but not locked, raise the weights diagonally in front of you, so that your arms form a V shape, until your arms are parallel to the floor. Hold for one second, then return to the starting position. Do 12 to 15 reps.

Shoulder Press

Holding a pair of dumbbells just above your shoulders, palms facing each other, stand with your feet shoulder-width apart, knees slightly bent. Press the weights until your arms are straight overhead. Hold for one second, then take three seconds to lower the dumbbells back to your shoulders. Do six to eight reps.

Rotating Triceps Kickback

Stand with your knees bent and lean forward slightly, with a dumbbell in each hand. Bend your right elbow to bring the dumbbell to your side, making your upper arm parallel with the floor.  Press the dumbbell back, and as you straighten your arm, rotate it so that your palm faces the ceiling. Rotate it back so that your palm faces in, and return your arm to the bent position. Do 12 to 15 reps with each arm.

Flyers

Stand with your knees bent and lean forward slightly, with a dumbbell in each hand. Keep arms straight in front of you, dumbbells touching. Using your back and shoulder muscles, lift arms to sides, arms in line with shoulders. Return to start.  Do 10-15 reps.

Shoulder Rotation

Holding a pair of dumbbells, position arms at a 90-degree angle, with upper arms and elbows pressed against your torso. Keep upper arms connected to your body and rotate shoulders and elbows so the bottom of your forearms are now facing the mirror, keeping the 90-degree angle intact. Do 10-15 reps.

-Emily Freeman

I don’t like referring to parts of my body as “problem” areas; the connotation is too negative for my tastes, but like most everything, there are parts that need more, let’s call it, upkeep.  My inner thighs never seem to see the light of day, and with every year that passes they grow a little less firm, a little more wobbly.

Like many women, I often look to yoga to create tone and definition in that inner thigh arena. In fact, it’s the foundation of my summer bikini legs, because almost everything, from your first sun salutation to your last downward dog, heavily relies on the large muscles in your thighs.

Warrior Pose III

Great pose that helps improve balance and stability while strengthening your legs. Your left foot, back, and arms should form a diagonal line, and all should be parallel (or as close to it as possible) to the floor.

Your inner thigh (and bonus! outer) will feel the burn.  Don’t drop out.  The longer you can balance, the firmer your legs will be.

Chair Pose

Come into a chair pose: upper body at 45 degree tilt, abs engaged, inner knees and ankles touching, hips lowered to a half-squat, and arms over your head. Now hold. You want as much weight at possible in the back of your heels, that way you really feel it working your thighs.

Downward Dog

The good ole staple.  If you’re downward dogging properly, you will feel a lot happening in your legs.  What many forget, is that your legs should be engaged (pulled up…it’s the same thing they tell ballet dancers to do) the entire time you’re in a posture.  The more you engage, even when no one but you can tell, the firmer your legs. So, get those kneecaps up.

-Arianna Schioldager

With all the media hype surrounding different miracle diets, you may feel confused about what you should and shouldn’t be eating in your weight loss quest. When we can’t decipher the hodge-podge from helpful science, we tend to turn to food labels and advertising to help us find clarity in the chaos. However, many of these self-proclaimed “health” foods may actually be tragic for our waistlines.

Here is a list of these “health” foods you should avoid:

1)   Reduced-Fat Peanut Butter

Peanuts are high in fat, however these fats are actually good for you and aid in weight loss when eaten in moderation. So don’t skimp out on them! Hydrogenated oils and sugar usually replace the natural and waist whittling fat found in all natural peanut butter.

2)   Light Olive Oil

No, the “light” does not imply that it has fewer calories so drenching your veggies in it is still not okay. Light refers to the flavor and color in this case. However, it still has the same health benefits as regular olive oil, so use it sparingly to take advantage of all its health benefits!

3)   Multi-Grain Bread

Make sure to check the ingredients list before purchasing bread! The first ingredient on most of these breads is enriched flour, or white flour a refined carbohydrate that can be detrimental to your dieting progress. Instead, opt for 100% whole-wheat, 100% whole grain, or better yet, spelt bread!

4)   Protein Shakes

If you are one of those people who thinks you need to chug a protein shake after your workout for optimal weight loss and lean muscle build, you may actually be doing yourself a disservice. Many protein shakes are high in calories, sugar, and saturated fat. They can also be highly processed, containing a ton of additives. Try other natural high-protein options such as a glass of almond milk, non-fat Greek yogurt with nuts or seeds, or celery and apples with nut butter.

5)   Vegetable Chips

These chips claim to be made of vegetables, and they are. However don’t think they will give you the same fat-fighting benefits of real vegetables! Their main ingredient is still potatoes, salt, and oil and carry little to no fiber. They are a better option to satisfy your chip cravings than other greasy, processed chips, but eat them in moderation and still eat your real veggies!

-Emily Freeman

The sauna is an ideal place to relax, sweat out your cares and the weekend’s nasty hangover.  See: too much tequila, or beloved Coachella
weekends.

Beyond that (assuming you’re in reasonably good health and, sorry mamas-to-be the debate is still out, not pregnant) the sauna provides multiple health and beauty benefits.

So you want to glow

You know that glorious feeling when you leave Bikram and your skin seems to glow for the next couple days? Same thing happens in the sauna, minus the unyielding poses.  The combination of high heat, (average 180-190 degree F) and low humidity (average 20%) promotes an all-over total perspiration that flushes out the body’s impurities and deep cleans your pores—hence the healthy rosy after-glow and detoxification.  Even after a long weekend.

So you need to relax

Saunas help soothe and relax tired muscles, relive mental fatigue, relieve tension and stress, provide temporary relief for arthritic pain, and increase your resistance to illness.  The last one is two fold.  If you don’t stress, you’re less likely to get sick.  If you don’t get sick, you
won’t stress (as much).  Hurray multiple benefits!

So you want a mild workout

A sauna session increases your blood circulation, metabolic rate, breathing, and pulse.  This means you are actually burning calories (about 300), and providing a mild cardiovascular workout for your heart.  Our body’s natural painkillers, beta-endorphins are released in a sauna, and just one session can provide the same feelings often associated with an exercise high (that blissed out experience).

However, please don’t replace standard workouts with sauna-ing; it won’t work.  Sad face.  And remember to stay hydrated.  You need to replace all that water you’re losing.

Now drop that towel and enjoy deep sauna satisfaction.

-Arianna Schioldager

Do you wake up energized, ready to fuel your body with slimming fruit, veggies, whole grains, and lean protein? Do you also find yourself regularly slugging away from your office feeling guilty about the slice of birthday cake or the 700-calorie margarita at happy hour after making that morning promise to your body? Breaking news: Your co-workers might be making you fat!

Okay, well maybe they are not deliberately trying to sabotage your healthy lifestyle, but it may sure feel like it! The inconvenient truth is that the people you spend the most time with, whether it be the office, your significant other, or your friends, can actually have an effect on your weight.

Here are four of the most common co-worker weight traps to help stop the office-bloating madness and star controlling your own eating habits from nine-to-five.

1.     Office Party

Sometimes it seems like there are always reasons for someone to bring in a cake or some other form of fat-filled, sugar-laden dessert to the office. From promotions, to birthdays, to co-worker’s childrens’ left-over baking experiments, to half-birthdays, to “I was bored and baked this five-layer chocolate, fudge, butter cake for all of you,” your will-power may start to break down. One option is to take-charge and volunteer to manage celebration planning. This way, you can make sure there are healthy options at the celebration or even plan to use the money that would be spent on a cake for a gift card to give to the birthday-girl/boy!

2.     Chubby Candy Jars

Instead of glaring at the jars with gooey-sugary goodness on the reception desk, start a trend by decorating your desk with your own glass jars. However, fill yours with diet-friendly snacks such as sugarless gum, dried fruit, raw nuts, air-popped popcorn, or whole-grain pretzels.

3.     Catered meetings

If you aren’t on the catering board at your office, talk to the committee-leader or ask to make an announcement at one of their meetings and ask for healthier food options, such as a veggie platter instead of chips, a garden salad instead of Caesar, roasted or grilled chicken instead of fried, and fruit salad instead of cookies at meetings.

4.     Peer-pressure

If co-workers are making you feel guilty or isolated for trying to live a healthy lifestyle, you may feel that you have no choice but to embrace their poor eating habits yourself. If you feel comfortable, you should talk to those closest to you at the office. If you confront them in a non-threatening way, that doesn’t make them feel like you’re judging their eating habits, they will most likely understand. However, if this feels too confrontational, next time Suzy brings in pastries just say, “I’ll just have a taste” or “I’ll take one for later.” Then, take a small bite, enjoy every second, and then when you get a chance, quietly throw the rest away.

A few other ways to avoid work weight gain:

1. Always start with a filling, wholesome breakfast before going to work.
2. Take a break for lunch to make sure you don’t get hungry and tempted by other unhealthy options at work
3. Keep healthy snacks in the office refrigerator
4. Make time for a 10-15 minute walk break outside

 I have been in dire need of a new pair of running shoes for over six months now. Needless to say, it’s time for a new pair of shoes when it would be more comfortable to run barefoot on gravel than in the floppy, structure-less pieces of rubber I try to pass off as sneakers.

This is probably because whenever I have spending money, I’d rather ‘invest’ in some practical sparkly platforms. However, running is vital to my sanity, so my running shoes eventually have to take precedence.

Lucky for me, and you!, SELF Magazine just put out their 2012 Sneaker Awards! They tested 421 pairs of sneakers on hundreds of SELF reader-testers. After four weeks, 6,035 miles, 253 workout DVDs, 418 group exercise classes, and 766 hours of strength training, they found the top-notch shoes for cross-training, running, and walking.

Whether you’re a gym-junkie or workout-minimalist, marathon-maniac or jogger-junior, SELF has found the right shoe for you at a reasonable price!

-Emily Freeman

I have been a Pescatarian (a vegetarian that eats seafood) for nearly two years now and the benefits have been endless. I am more energized, my digestive system is always regular, and I lost weight! I was never much of a meat eater to begin with, so the switch was pretty painless. However, for some of you, ditching meat entirely may feel like absolute deprivation.

If you fall under this category, no need to worry. You can still lose weight, help the planet, prevent cancer, protect your heart, and save big bucks by just cutting back on your meat intake and be a “sorta” vegetarian!

Here is a day’s worth of easy and speedy recipes to get your veggie lifestyle started!

Breakfast: Not Your Typical Egg Breakfast: Egg Whites on Peanut Butter Whole-Wheat Toast with Bananas and Blueberries

The great thing about egg whites? Egg whites are not only packed with protein, low in fat, and have only 15 calories each, they cater to both sweet and savory meals. Most people don’t like eggs sans the yolks because the whites tend to be tasteless. However, I see the opposite. You can make egg whites taste practically like anything you want! You can make a savory omelet stuffed with veggies and light laughing cow garlic and herb cheese or a faux pancake by cooking the egg whites with cinnamon, vanilla extract, and just a pinch of Stevia.

Ingredients

3-4 Egg whites

1 piece of whole-wheat toast or English muffin

Half a banana

Blueberries

1-2 tablespoons of natural peanut butter

Preparation

Toast your whole-wheat bread of choice.

Spray a small to medium sized pan with cooking spray. Poor egg whites on to the pan. Like a pancake, leave the egg whites until nearly cooked through. Season with cinnamon or even pepper to give it the dish a twist before they are all the way cooked through. Then, flip over the egg whites for 30-60 seconds.

Spread peanut butter on toast and top with sliced banana and blueberries. Cut the toast in half (if using traditional sliced bread). Cut the egg whites in half as well. Then fold each half of the egg whites in half and place on each half of the toast or English muffin.

Lunch: Satisfying Salad

Ingredients

2 cups salad greens

½ cup cooked bulgur

½ cup chickpeas

¼ cup feta cheese

½ cup chopped red bell pepper

2 tsp of olive oil and lemon juice

Drizzle of balsamic vinegar

Preparation

Combine all ingredients in a bowl. Toss and viola!

Dinner: Cheesy Bean Burrito

Ingredients

½ cup refried vegetarian pinto beans

¼ cup reduced-fat Mexican blend cheese

½ cup chopped onion

¼ avocado chopped

1 whole-wheat tortilaa

¼ cup salsa

1 tbsp nonfat Greek yogurt

Preparation

Sautee the onion in 1 tsp olive oil until onions are soft and golden.

Roll the pinto beans, cheese, onion, and avocado in the tortilla. Then heat the burrito in a skillet coated with cooking spray until cheese is melted and the tortilla is toasted to your liking.

Top with salsa and Greek yogurt and indulge in a couple of tortilla chips.

-Emily Freeman

I hate sick kids.  I hate runny noses, and fevers, and most of all I hate stomach issues.  There is nothing I fear more than my kids getting the stomach flu.  Except maybe me getting the stomach flu.  That’s pretty bad too.  I feared it until my grandmother gave me some advice I thought I would try.  And what do you know, we didn’t get any stomach viruses here. Not a single one, despite having been exposed to it not once, but twice!!  If you have kids, or just hate vomiting like me, you need to know this trick.

First of all, drinking water is important. But we all know that.  The secret part of this trick is grape juice.  Good old fashioned, nothing added, purple grape juice.  One eight ounce glass a day for adults and kids old enough for juice acts as a preventative. If you have been exposed to the dreaded stomach bug you can up your grape juice intake to three glasses a day.  That’s harder for my kids because I still cut their juice, so they would need roughly six cups of water and juice mix.  We prefer to just have the eight ounces of juice each day and prevent the disaster.  It all depends on how much you like grape juice though I suppose.

I cannot explain why this works, but I can tell you that it does.  Everyone who I’ve talked to and tried it swears by it.  So if the stomach flu is coming your way, you don’t have to hide, just drink your good old fashioned one hundred percent grape juice and enjoy your day!

-Stephanie Wright

The largest organ on our body is our skin.  No surprise it’s also one of the first things people look at (i.e one of our most self-conscious parts).  So when we are feeling the effects of winter skin…enter drybrushing.  Many of us loofah in the shower to slough off dry, sallow skin, but drybrushing is an amazing and well-trusted at home technique that has multiple benefits (beauty and otherwise).

Most local pharmacies sell dry brushes.  A brush with a long handle is ideal for the harder to reach spots on your back, but make sure that the bristles are not synthetic. You want a dry natural bristle brush that won’t scratch the surface of your skin. You want to look and feel smooth, not like you attacked by a cactus.  Plus, you can drybrush as often as twice a day if you desire.

How to do it:

First.  You might feel inclined to wet your skin or the brush, but drybrushing will not have the same effect if you do.  If you skin is wet, drybrushing actually stretches it.

Start at the soles of your feet.  The nerve endings in your feet affect your entire body. Move up ankles, calves, and thighs, brush across your stomach, backside, and finally from your hands to your arms.

You always want to brush towards your heart. For your stomach brush in counter-clockwise strokes.

You should brush in robust strokes, but be gentle around more sensitive parts of your body.

When you are done, take a warm shower, followed by a quick cool rinse that helps with blood circulation.

Now the best part. Drybrushing: tightens skin, helps remove cellulite, removes dead skin, stimulates circulation, strengthens the immune system, stimulates glands, and cleans the lymphatic system.

This is a pre-shower ritual to get behind.

-Arianna Schioldager

We’re all in the same boat—that choppy one where we’ve reneged on our initial New Years goals.  Best intentions aside, it’s a rather cruel joke that New Years happens to come during a time of year when you get to bundle up and hide wobbly bits. It’s hard to resist comfort foods when it’s so chilly outside! If New Years happened in the summer, I’d bet a firm bottom that we’d stick to those resolutions that have to do with eating better.  Alas, Mother Nature has us all by the ponytail.

Don’t feel bad.  Just because it’s been bumpy and lumpy, doesn’t mean that we can’t reset.

Now is the perfect time to Reset. March is a great in between month that gives you enough time to feel good about yourself and your body before the weather heats up. Think of it as a pre-Spring cleaning for your insides.

Ritual Cleanse, the only cleanse program available that combines 100% organic, raw juices with special formulations that enable you to workout while cleansing, is a great place to start.

They have a line of juices called Classic Reset. They also have Seasonal Reset. How fitting!  Each day consists of six fresh pressed pure vegetable, fruit, and nut juices that deliver superior nutrition. A single day of Ritual Reset has more than 15 lbs of the highest quality, raw vegetables and fruit. It fills your cells with vitamins and minerals that gently cleanse your systems without what they call harsh detox symptoms of other cleanses. And to guarantee freshness, your juices are pressed, bottled, and delivered to your doorstep that day prior to your start. You choose how many days you want to cleanse for.  I recommend at least three.

You’ll feel rejuvenated in no time.

-Arianna Schioldager

If you spend your “time of the month” laying in bed complaining of cramps, bloating, and fatigue; you are doing yourself a disservice! Instead, stop your whining and get yourself moving. Exercise, especially yoga can help alleviate moodiness, achiness, and sleepiness. Yoga boosts circulation relieving fluid buildup that causes bloating and cramps. Yoga’s deep breathing increases oxygen flow to tissues as well, minimizing lower abdominal pain. Another bonus, Yoga helps minimize Aunt Flow’s guests, sweet and salty cravings.

Lucky for you, you don’t need a gym membership or a yoga studio in order to get all these Yogi benefits. Barbara Ruzansky, director of West Hartford Yoga in Connecticut, shared a yoga routine for PMS relief that you can do pretty much anywhere.

You should be concentrating on taking deep, powerful breaths through each pose. Inhale through your nose, expanding your rib cage and completely filling up your torso. Then, exhale through your nose at the same rate as your inhale. During the exhale, pull your belly-button towards your spine, engaging your abdominals. You will feel both physical and emotional releases from including this type of Yoga breathing in your routine.

Seated Twist

Sit with legs extended. Cross left leg over right, left foot flat next to right knee. Bring right heel near left hip. Put left hand on floor by left hip. Inhale, wrap right arm around left knee and twist torso to left. Hold for 10 to 15 deep breaths. Return to start. Switch sides; repeat.

Wind Pose

Lie face-up. Bring knees to chest, reaching arms around shins; clasp hands. Keep lower back pressed into floor as you breathe slowly and deeply for 20 breaths.

Cat- Cow Pose

Start on all fours, knees under hips, hands under shoulders. Inhale, dropping chin to chest, tilting pelvis under while rounding back like a cat. Exhale, lifting chin toward ceiling and arching back in opposite direction. Repeat 10 times.

Bow Pose

Lie face-down, arms at sides. Bend knees, reaching heels toward butt. Grab one foot or ankle with each hand, palms facing in. Inhale, lifting rib cage and thighs toward ceiling. Hold for five to seven deep breaths. Lower chest and knees to floor. Repeat two or three times.

Reclining Angle

Lie face-up with legs together, knees bent and feet flat on floor. Inhale, bringing soles of feet together as you lower knees to floor as far as you can. Place hands on inner thighs for help with stretch. Hold for five to seven deep breaths. Exhale, returning to start. Repeat three times.

Crocodile Pose

Lie face-down with forehead resting on stacked hands. Keeping upper body and butt relaxed, exhale as you pull belly button in and up off floor. Hold for two counts; inhale as you release belly back to floor and repeat for one rep. (If you experience discomfort in your lower back, place a rolled-up towel or pillow under ankles.) Do three reps.

Bridge

Lie face-up, knees bent, with feet flat and hip-width apart. Slowly press hips toward ceiling, forming a line from shoulders to knees. Keeping neck relaxed, clasp hands on floor beneath torso. Hold for 5 deep breaths, working up to 10 or 15. Release hands and lower torso to floor one vertebra at a time. Repeat three times.

Thunderbolt

Kneel. Sit back on heels with palms resting on thighs, keeping shoulders back and down. Maintain upright posture as you breathe slowly and deeply for 20 breaths.

Half Shoulder Stand

Lie face-up. Press palms into floor as you exhale, reaching legs toward ceiling. Bring hands to lower back to support weight. Hold for 5 deep breaths, working up to 15.

Rag Doll

Stand with feet hip-width apart, arms down. Bend at hips, arms and head dangling, knees soft. Grab right elbow with left hand and left elbow with right hand. Gently rock side to side. Hold for 10 deep breaths. Return to start by releasing arms and rolling up one vertebra at a time.

Modified Cobra Pose

Lie face-down with elbows bent and close to body, palms down. Inhale, simultaneously lifting chest and left leg until left foot is about 12 inches off floor. Exhale, lowering chest and leg to start position. Repeat with right leg for one rep. Do three to five reps.

Child’s Pose

Start on all fours, knees under hips, hands under shoulders. Exhale, slowly sitting back on heels as you bend at hips and round back to rest chest on thighs and forehead on floor. Draw arms back along floor to side of thighs, palms up. Hold for 20 slow, deep breaths.

-Emily Freeman

Sure, it’s easy to say “Only eat when you’re truly hungry.” However, sometimes recognizing real hunger pains from emotional cravings is more difficult than it sounds. Many of us have formed eating habits that may have put our body’s hunger signals out of tune.

To get rid of your “Food Noise” and get in touch with your real “Food Voice,” as put in Bethenny Frankel’s book Naturally Thin, try asking yourself these questions.

Have you seen a commercial or read an article about a certain food recently?

This may have led to your craving, especially if there are visuals! Try distracting yourself with something physical such as cleaning, walking the dog, playing with your kids, or going to the gym.

While you were walking down the block, did you subconsciously notice the gooey pastries in the bakery window or smelled melted cheese in a pizza parlor?

Even hours later, this encounter could prime you for specific cravings.

At work, were you tempted by the sounds of chip bags opening or a microwave beeping?

This could lead to “Food Noise” if you associate these sounds with foods you crave. Blast some music to dance and sing to and see if you actually feel hungry or if you are just sensing your “Food Noise.”

Has it been more than four hours since your last meal?

You may crave something sugary or starchy because your blood sugar dropped. Instead, listen to your “Food Voice” and really understand what you’re craving and why. If you really feel you need a starchy small bowl of pasta, then enjoy. However, if you noticed that a healthy, low-cal salad filled with veggies, protein, and maybe some legumes also sounds satisfying. You then have the opportunity to choose exactly what you want. You control your eating decisions.

Are you stressed or anxious?

Instead of eating to try and distract yourself from your anxiety, try taking some deep Yoga breaths. Better yet, get yourself to a Yoga class! Or, try some interval training. On the treadmill, elliptical, bike, stair-master, rowing machine, or any of your other favorite cardio machines, do circuits of easy-paced activity for a minute and fifteen seconds and then sprint, exerting about an 8 or 9 (on a 10 scale) of energy, for 45 seconds. Do this for at least 20 minutes and you’ll immediately feel more relaxed and able to make better food choices.

Are you craving chocolate?

You could be craving magnesium. Snack on some nuts or seeds or put them in your salad to fight your cocoa urges.

Have you been drinking enough water?

Your body may be mistaking thirst for hunger. Anytime you feel your “Food Voice” is being clouded by your “Food Noise,” start with a glass of water, wait ten minutes, and see if you still have a specific craving because you are truly hungry for it or if you just got caught by one of your noshing triggers.

-Emily Freeman

Wouldn’t it be nice if there was a sign in the grocery store that said, “Eat this! Not That! For Flatter Abs!”?  Well, consider the below your bible to tightening your belt.  You have to work for flat abs. There’s no way around that. But some of us workout and don’t get the results we expect.  Why? Diet of course.

Some foods to avoid are obvious: those that are high in sugar and salt.  Although, all too often we don’t realize just how much sodium we take in. Just one (!!!) teaspoon of miso soup typically has 200-300 milligrams of sodium.  Yikes. There are other surprising foods still that trap gas in your GI tract and cause bloat (ahem broccoli and citrus fruit).  All those bubbles from carbonated soda wind up in your stomach. When you chew gum, guess what? You swallow air.  So stave off cravings with something other than a piece of BubbleYum.

Here is a list of foods that actually help you burn stomach fat:

Eggs: Eating eggs helps build muscle tone (along with aforementioned workouts. Sigh.).  The more muscle tone you have – the higher your metabolism. The higher your metabolism, the flatter your stomach!

Oatmeal: Not instant. Good old fashioned oats that help keep your blood sugar level in check, which helps reduce cravings. Even though oats are a carb, the sugar is released slowly due to the high fiber count.

Greek Yogurt: Excellent source of protein and its probiotic properties aid digestion and promote intestional and tummy health.

Green Tea: Gives you energy and is a natural diuretic.

Blueberries: Blueberries a great source of antioxidants and fiber and also help reduce inflammation to promote a healthier digestive tract.

Spinach: All around great for you. Low in calories. Eat ½ cup cooked spinach daily for results!

-Arianna Schioldager

We’ve all said it, “I ate way too much this weekend,” “I was so bad this weekend,” “Tomorrow,I’m officially going on a diet.” We’ve all felt that Monday morning bulge, maybe some of us more often than others.

The weekend can be detrimental to your nutritional goals. However, there are ways to indulge in some weekend fun and not feel guilty, heavy, bloated, and regretful Monday morning!

Weekend Sweets

If your sweet tooth tends to get the best of you over the weekend, before heading someplace with lots of sugary options, have a filling snack such as a veggie patty with low-fat or soy cheese, veggies and hummus, or a handful of nuts. Then, indulge without over-indulging. Split the movie sweets, have a single scoop of ice cream in a wafer cone at the theme park, or pick just one or two of the most delicious-looking and smelling small items from the dessert tray at the party. Then, slowly enjoy every bite appreciating all the different flavors. Then, stop. It’s that simple!

Brunch Without the Bulge

Merging breakfast and lunch on a Sunday afternoon can mean consuming about 600-700 additional calories! Brunch smartly and skip the super sweet options such as pancakes or waffles, which can have nearly a days worth of calories. Instead, splurge on eggs Benedict. The egg is poached so there are no hidden additional calories from cooking oil, Canadian bacon has nearly half the amount of fat as normal bacon, and an English muffin actual has less calories than two slices of wheat toast. Just make sure you got the hollandaise sauce on the side and then don’t use more than two tablespoons.

Dining Out Without Dieting Disasters

Focus on portions. If you are craving a succulent steak, order a petit filet with steamed veggies and half a baked potato. If you go for Mexican, enjoy 2-3 chips with guacamole and two fish tacos. If it’s Japanese food, enjoy a small bowl of edamame as you please then savor 10 pieces of sushi. Better yet, order a sashimi salad with the dressing on the side. Then drizzle on one or two tablespoons.

Drinking Do’s

Drinking alcohol is not only empty calories, it may also cause your body to store more fat around your middle. This weekend, pace your drinking with a flute of Champagne or Prosecco (90 calories). Bubbly drinks take longer to finish. Recent studies have also shown that loud music can actually make you drink more because conversations become minimal. Instead of hitting the bar, hit the dance floor!

‘Drunchies’

A night of drinking can increase your appetite. Indulging in fast food or decadent desserts at 2am is definitely a no-no. Your body burns calories less efficiently during sleeping. However, you can give in to your late night desires so long as you control your portions. Stock up with low-cal pre-portioned versions of food you crave after drinking such as Lean Cuisine Personal Pizzas or Skinny Cow Ice Cream Bars.

-Emily Freeman

If you still haven’t added a strength workout to your cardio routine, you are missing out on major calorie burn, bone-mass building, and muscle toning!

Many women fear that they will become ‘bulky’ by adding strength training to their exercise regimen. This is just not true. For one, women don’t have nearly enough testosterone to get ‘swoll’ and by using light weights or even your own body weight, you will get all the toning benefits of weight lifting, including fat loss, without looking like a body builder.

Here are 10 Head-to-Toe toners that I found in Self Magazine. I tried them out last week and am already seeing a difference! All you need is a stability ball and two 5-12 pound dumbbells (enough weight so you feel resistance and muscle fatigue but not so much that you lose your form). The routine only takes about 25 minutes and you only have to do it 2-3 times per week on non-consecutive days. Do 2 sets of 15 reps for each move. Rest for a maximum of 60 seconds between each set.

Plie with ball

Position stability ball against a wall or other tall, sturdy object. Lean lower back against it. Keep feet wide, toes turned out, and place hands on hips.  Squat, rolling ball down wall as you go, until thighs are parallel to floor and knees are aligned over ankles. Rise, squeezing butt tight as you stand.

Downward Dog calf raise

Start in push-up position on hands and toes. With hands planted, walk feet forward, raising hips until body forms an inverted V. Rise onto balls of feet, squeezing calves tight; lower heels. Advanced exercisers: Do raises on one leg at a time (15 per side), with other leg lifted a foot or more.

Ball Squeeze

Stand with feet hip-width apart, holding ball at chest height, arms straight but not locked. Squeeze ball hard for two counts; release for one count without lowering ball.

Sky sculptor

Sit on ball with feet hip-width apart, knees bent 90 degrees. Hold a dumbbell in each hand at chin level in front, elbows bent, arms shoulder-width apart and palms facing you. Without leaning back, raise dumbbells straight up to sky until arms are extended; return to start.

Right-angle raise

Stand with feet hip-width apart, knees slightly bent, a dumbbell in each hand. Bend forward at hips about 45 degrees, aligning head with spine. Raise arms out to shoulder level, elbows bent 90 degrees so hands point to ground and palms face behind you. Slowly raise elbows a few more inches above back, squeezing shoulder blades together. Hold for one count, then lower elbows to shoulder level again.

Floor Dip

Sit on ground with feet together, toes up, knees bent. Place palms on ground behind you, in line under shoulders, fingers pointing to butt. Lift hips 6 to 8 inches. Without hunching shoulders, bend elbows behind you (not out to sides) and lower butt to within 1 or 2 inches of ground; straighten arms to lift hips again.

Ball biceps curl

Holding a dumbbell in each hand, kneel with torso and upper arms on ball. Extend arms, palms up. Curl dumbbells toward chin; lower arms to start.

Around the world

Sit on ball with feet about hip-width apart and knees bent 90 degrees. Raise arms to shoulder height in front, palms facing each other. Keeping feet and hips still, squeeze abs hard and slowly rotate head, arms and torso to left. Reverse direction and repeat to right side to complete one rep.

Half crescent

Lie facedown with legs extended and a rolled towel under hips. Bend arms in front and look at ground.  Holding upper body still, slowly raise legs a few inches, toes pointed, until legs are at same height as hips; lower to start.

Ball crunch

Lie on ground with knees bent, feet flat and wide. Rest ball between legs and place hands behind head. Raise upper body without pulling on neck, squeezing ball hard between knees and keeping feet on ground. Lower shoulder blades (but not head) to ground.

-Emily Freeman

Remember when Alvin and his chipmunk friends sang about wanting a hoola-hoop? I didn’t. Until last Sunday, when I took a drive down to San Diego and spent the better part of an hour watching a girl perform tricks with her hoola-hoop.  That looks like fun, I thought, remembering when I won a hoola-hoop contest in the 5^th grade.  Yes, I did. My grand prize: VHS of Endless Summer 2.

A lot has changed since I was 11, but the hoola-hoop remains as enjoyable today as it ever was, and many adults have taken it from the schoolyard to real exercise.

Hoola-hooping is an amazingly fun workout, burns calories, and wont leave you simply hoping your way toward a smaller waistline.

There was a huge hoola fad back around 2009, and though nowadays it is harder to find a wide array of classes, here are some definite places to start:

Hoopnotica, based in Los Angeles, are leaders in the high cardio, hooping workout.  They offer private lessons and classes at the Loews Hotel in Santa Monica every Friday and Sunday.  Nothing quite like the ocean as a backdrop for your workout.  Plus, the classes are $25 each and include a full day pass to the spa which features: lockers and showers, spa services, full gym, steam room, sauna and jacuzzi. Sounds better than a treadmill.

Enthusiasts in San Francisco formed their own organized hooping clubs like the Bay Area Hoopers and meet up every Sunday afternoon between 1pm-4pm.  It would be similarly as easy to gather your friends and hoop the afternoon and your weekend indulgences away.

And if you aren’t too familiar with hooping moves, or aren’t quite sure where to begin you can order HoopGirl DVDs, and practice in your living room before joining the movement.

-Arianna Schioldager

Welcome to February, the month dedicated to heart health! If you or someone you love has been affected or killed by heart disease, you understand how dangerous neglecting our hearts can be. Historically, men have been the center of attention when it comes to heart complications. However, according to WomensHeart.org, “Heart disease is the number one killer of women in America.” That is 8.6 million women missed each year and one third of total female deaths. Since 1984, more women are actually killed from heart disease than men.

Go Red For Women is a “passionate, emotional, social initiative designed to empower women to take charge of their health.” For Go Red, first things first, spreading awareness. February 3^rd was “Wear Red Day.” Go Red challenged women to wear red in order to call attention to the frightening amount of women’s lives taken by heart disease. The organization is known for its red dress pins, which have also been adopted by the American Heart Association and the National Heart, Lung, and Blood Institute (NHLBI). YOU can continue to spread awareness as well with your very own pin. Get one online for free! 

Once women know about the general dangers of heart disease, they can take the Go Red Heart CheckUp online. Yes, they make the first step that simple! Just answer a series of medical questions at your very own desk and discover your personal risk for heart disease. After completing the questionnaire, Go Red sets you up with your very own Personal Action Plan complete with fitness and nutritional guidelines. The website is also filled with tons of heart healthy recipes that are simple and delicious.

If you want to take your heart health a step further. You can sign up for Go Red’s Better U Program, a FREE 12-week online nutrition and fitness program which focuses on a different area of your health each week with step-by-step instructions. Why wait? Give your heart a makeover!

The movement is continually expanding. Sixteen cities across the United States illuminated red lights on February 5^, 2010 to spread awareness. You can easily be a part of the movement too! Donations are quick and simple online. Or, plan your very own Wear Red Day in your office, find others interested in improving their heart health with Go Red Heart Match, join a Go Red Luncheon, or make a fashion statement with Go Red’s Shop Heart clothing, accessory, and jewelry collections.

Don’t forget to follow Go Red on Twitter and “Like” on Facebook!

-Emily Freeman

If you made a New Year’s Resolution to hit the gym regularly hopefully it’s still going strong! However, if your muscles are sore,  you may start dreading the gym and decreasing the intensity of your work outs.

Instead of just taking a day, or a few, off to try and relieve muscle pain, try these remedies to accelerate your recovery time and be more likely to stay on top of your regimens.

NordicTrack 3-in-1 Foam Roller

Complete with a small and large foam roller and a massage stick, you can roll out even the most stubborn knots. Rolling out sore spots increases blood flow to your muscles and releases painful kinks.

Bengay Cold Therapy

This mentholated gel relieves irritation. Its cooling and tingling effects distracts you from the source of pain and helps your muscles relax.

Moji 360 Palm

The handheld massager has roller balls that mimic the strokes of a real massage therapist. Its compact size and light weight also make it easily portable. Throw it in your gym bag and use it before and/or after your workouts!

Bed Buddy Warming Shawl

The shawl can be heated or cooled to fit all your shoulder, arm, and back muscle needs. It is filled with water, so the moist heat will relieve your muscles quicker than dry heat.

TheraPearl Sports Pack

Ditch the frozen peas and indulge in the TheraPearl. Unlike normal ice packs, it is filled with beads which comfortably conform to your body contours. You can also put it in the microwave for heat therapy.

-Emily Freeman