Create a Bikini Environment

Success is about creating an environment that helps you stay on track. For example, if you keep gallons of Ben & Jerry's in the freezer, no matter how strong your willpower is, you'll probably give in to the ice cream eventually. But if you only have fresh fruits, whole-grain crackers, air-popped popcorn, veggies, and other healthy snacks on hand, you can't go wrong! Similarly, if your regular drive home from work takes you past the bakery or the doughnut shop and you just can't resist, change your route! If you don't pass right by, you'll be less tempted. www.bikinibootcamp.com

Change Cheating to Treating

It's all too common for dieters to obsess over their momentary lapses — their cheats. But worrying about cheating only encourages feelings of guilt and failure, two powerful negatives that can compromise weight-loss efforts. Instead of thinking about these lapses as "cheating," consider them "treating."
Read up on how to indulge in desserts and treats in moderation.

The Lowdown on Cholesterol

You may wonder why, if cholesterol is so bad for you, it is present in your body in the first place. The answer is that cholesterol is not all bad and is, in fact, necessary for life. Your liver manufactures cholesterol for a reason: It is essential for the production of cell membranes and sex hormones, such as estrogen and testosterone.
Visit the Heart Health Center on Everyday Health and learn more from Dr. Agatston.

Dr. Guttersen's Tip of the Day - The Real Thing

At the grocery store, don't be fooled by labels that want you to think you're getting whole grains when you're not. Read the package carefully: "Wheat flour" and "unbleached wheat flour" are not whole grain. Whole wheat and oatmeal are whole grains, but "oatmeal bread" and crackers that are "made with whole wheat" are mostly refined and not worth eating. If you're not a big fan of whole wheat's flavor, try a bread or cracker that lists a different whole grain as the first ingredient. www.sonomadiet.com

Jackson's Death Puts Spotlight on Sudden Cardiac Arrest

Pop star Michael Jackson probably did not die last Thursday of a heart attack but perhaps he succumbed to something even more deadly — sudden cardiac arrest. Learn the difference between a heart attack and sudden cardiac arrest.

Working Out For Heart Health: What You Should Know

Regular cardiovascular exercise is an essential part of a heart-healthy lifestyle — but if you're not pumping a little iron as well, you're missing out on additional benefits. Ease into a routine with these exercise guidelines.

Protect Your Heart While You Sleep

Have you ever been told that you snore loudly? If so, you may want to check out the symptoms of sleep apnea. Not only does this condition cause you to snore, it can be bad for your cardiovascular health. Learn more about the symptoms of sleep apnea and some possible cures.

Cardiovascular Disease: Questions to Ask Your Doctor

Asking your doctor the right questions can make a big difference in the way you manage your heart and cardiovascular health. Ensure that you're prepared for your next appointment by printing out this handy guide. Take this list of questions to your next appointment. Visit our Cardiovascular Health Center.

Electrocardiogram Blip Signals Heart Trouble

A slight abnormality in an electrocardiogram (EKG), previously considered insignificant, can be a warning sign of future cardiac problems and an increased risk of early death, according to a recent study. Find out why this finding is now considered a cause for concern.

10 Ways to Manage Your Weight on Psych Meds

It's a common complaint: Many drugs taken for depression or other psychiatric conditions can have weight gain as a side effect. Besides talking to your doctor, there are ways you can help avoid or reverse this problem. Try these 10 suggestions for keeping weight under control from our partner, Psych Central.

Change for a Lifetime
Keep "Me" a Priority

As you continue your lifelong journey toward health and fitness, remember to keep putting yourself and your needs on your to-do list!

It's so easy to let the demands of family, work, friends, and other commitments take precedence in your life. For example, time for working out may get replaced by the need to chauffeur your kids to and from their scout meetings and dance classes. Or time for preparing healthy meals may get supplanted by a work project that requires extra hours — leading to more last-minute trips to the drive-through.

While shortchanging ourselves and our goals to meet the needs of others often seems like the right thing to do, it isn't a good long-term strategy. Keep reading for ways to ensure that you and your own needs stay at the top of your list.

Read more

Jillian's Tip of the Day

Rescue Me
When life throws you curveballs, you can dodge them or let them hit you right between the eyes. Sometimes, though, you don't get a choice. For the moments when you can't avoid them, create a "Rescue Me" list. What kinds of healthy activities make you feel better? How about enjoying a bubble bath, taking a walk, or getting a massage? The next time you're staring down a crisis, reach for the "Rescue Me" list, not a bag of chips.

www.jillianmichaels.com

A New You

Good habits are hard to come by — few people have them naturally. And the way we look in our twenties is definitely not going to last — certainly not without some damage control! It's hard to face the facts that a new body will creep up on you and that your body will become harder to maintain, but you have the tools to fight back! Sure, we'd all like to just enter a machine and walk out at our ideal weight, but anything important takes work. So get on it! Any procrastination you engage in not only will keep the new you far away but will let the flab make itself at home on your body. www.5factordiet.com

Success Stories

Let Others Inspire You!

There's a reason why people like hearing and reading success stories. These feel-good tales are constant proof that others have had similar struggles — and, most important, that they've gotten through them!

Especially moving are stories that begin with someone who's made unhealthy choices that lead to such life-threatening diseases as cardiovascular disease, type 2 diabetes, or cancer. And when that person is a friend or relative, the message is all the more powerful. Fortunately, what these accounts teach us is that by eating right and exercising regularly you do have the power to turn your life around — and prevent these ailments from happening in the first place!

So on those days when you're lacking willpower, think of those success stories. That formerly obese 40-year-old mother of three who now looks and feels like she's 30, that 60-year-old woman who runs marathons, that 55-year-old man who was able to reverse his type 2 diabetes by adjusting his diet and hitting the gym. They all made it to the other side, often emerging stronger — physically, mentally, and emotionally. That can and will be you!

www.deniseaustin.com

What Body Type Are You?
It is clear that certain traits are handed down to us by our parents and unfortunately our ability to grow muscle mass beyond certain limits is no exception. That doesn't mean to say hard work and carefully planned training won't have a positive effect on your physique. How responsive you will be to physical stimulation can be predicted to a certain extent by examining your somatotype or natural body shape. Basically, there are three recognized body types. Read Article >>

MJ FAN for LIFE!

I will always be a Michael Jackson fan!

Danielle's Daily Food & Fitness Journal

Michael Jackson

1958 - 2009

Sad FRIDAY! Perfect day to load up your IPOD with Ultimate Michael Jackson songs and do an extra lengthy workout in his memory. I look forward to my tribute workout today. Michael Jackson's music inspired me to work hard and BE STRONG. I listened to some of the same MJ songs over and over again while I was transforming my body in 2003. Everytime one of his songs came on I punched harder, peddled fast and worked harder. His death with undoubtedly inspire me to work harder and dream bigger.
I will miss you MJ...

Danielle's food journal:
Breakfast: 2 coffee, banana, FiberOne yogurt, 1/2c. low fat cottage cheese - 330 calories.
Snack: Myoplex Lite shake - 190 calories.
Lunch: Grilled chicken, 2c. garden salad, 1/2 sweet potato - 360 calories.
Snack: 1c. strawberries & blueberries, 1/2c. low fat cottage cheese - 220 calories.
Dinner: Baked stuffed peppers (ground turkey, brown rice, tomatoes) - 300 calories.

Danielle's workouts:
Cardio: 60 min. Cybex Arc Trainer.
Strength: 30 min. Compound movement circuit.

Note: I am really sore today but, I know that I will feel better if I workout!

Danielle's Daily Food & Fitness Journal

Terrific Thursday, finally! The SUN is shining right now! I've waited all day for this moment. At first, I thought I saw a little bit of a blue sky. Now, it's absolutely the blue sky and clouds. Tomorrow should be a fabulous day. Cheers to all of you who continued to exercise daily and do your best to keep your spirits up. I bet you feel GREAT right now. For those of you that have been in hiding, neglecting your body - NOW is the time to take a brisk walk to make up for lost time. Enjoy your evening....

Danielle's food journal:

Breakfast: Thomas 100% whole wheat bagel, 1 1/2 tbsp. of peanut butter, 2 coffee - 400 calories. (pre-strength training)

Lunch: baked tilapia, 1/2c. brown rice, 1c. garden salad, Wishbone spritzer - 300 calories.

Snack: CLIF Bar - 240 calories. (pre-cardio)

Dinner: unknown for now....

Danielle's workouts:

1. AM Strength: 60 min. Functional Strength Training Circuit - my 9am peeps rock!

2. PM Cardio: 30 min. Stairclimber, 30 min. Stationary bike.

Thursday June 25

I'm SELF Magazine's July Cover Girl! On newsstands nationwide, you might have seen my familiar face. I'm on the cover of Self magazine's July issue and have an awesome feature inside the magazine too — pick up a copy today!

Jillian's Tip of the Day!

Eat Alliums for Natural Detoxification
Green onions are a member of the allium family — a family that includes onions, leeks, chives, shallots, and scallions and has incredible detoxifying properties. Alliums stimulate the body to produce an antioxidant called glutathione, which helps the liver remove pharmaceuticals and other endocrine-disrupting chemicals from the body. Get more alliums by sprinkling raw green or Vidalia onions onto your salads or tuck them into sandwiches. www.jillianmichaels.com

Feel Great!

Say No to the Nightcap

If you think a cocktail before bed will help you sleep better, you'd better think again! Sure, a glass of wine or two may make you sleepy, but you might find yourself tossing and turning at around 2 a.m. The reason? Your body actually experiences symptoms of withdrawal from alcohol once it's been digested, and that can lead to less than sound sleep.

Another big no-no before bed is caffeine. And this doesn't just mean coffee — an obvious source — but also soda, certain teas, and even chocolate! Remember, caffeine is a stimulant, so if you want to have a restful night's sleep, consider skipping the caffeine, or at least avoid consuming it four to six hours before bed. That's another good reason to skip a slice of gooey chocolate cake for dessert!

Go to: www.deniseaustin.com for more great tips!

High Cholesterol: Do You Know Your Numbers?

Most people don't think about their cholesterol until a doctor brings it up — usually because their cholesterol has become high enough to be a serious medical concern. Learn how to interpret your cholesterol numbers. Weigh the pros and cons of cholesterol treatment.

What to Do When the Scale Won't Budge

Hit a plateau? Chances are you will no matter how strictly you follow the guidelines of The Sonoma Diet. So what can you do when the scale stares you in the face with the same nasty number two, three, or even four days in a row? Wait it out. Yes, it's hard, but if you persevere with your healthy eating habits and don't give in to frustration, it will only be a matter of time before the pounds start dropping again.

Knowing what's behind a plateau may make it easier to tolerate. A common stalling point occurs at the shift from Wave 1 to Wave 2, when you're actually adding calories and several new foods to your diet. Also, water retention and other physiological factors related to an adjustment in your blood-sugar metabolism may be keeping your weight from dropping. Hang in there — your body should soon adjust to your new regimen, and that scale needle will start moving again.

Members Get More! Sign Up Now!

Dr. Guttersen's Tip of the Day

Your Food Diary Tells All

If your plateau drags on for weeks, or you actually start gaining weight, check to see whether you're following The Sonoma Diet guidelines correctly. Your Food Diary is a great tool right now: It'll help you check whether you're eating fruits and vegetables from the wrong Tier list, or not sticking to the proper plate proportions. Remember, The Sonoma Diet will always work — but only if you really follow it.

Fitness guru's diet secrets

"Biggest Loser" personal trainer Jillian Michaels reveals how she stays fit. » Eat chocolate every day

• How she boosts her workouts
• Find low-fat snacks

Danielle's Daily Food & Fitness Journal

Happy Hump Day! Rain, rain. Go away, come back another May!! Ha! It's so sad that I feel the need to coax you through another day. This rain and grayness is doing a number on all of us. YOU deserve a huge metal if you have continued to workout everyday, despite the lack of sun. Believe it or not, I feel like crap, but at least I've exercised regularly as usual. I bet I would feel like a huge pile of CRAP if I hadn't been active for the last week. Yikes! Get moving, the sun is on the way - hopefully tomorrow. Move MORE...

Danielle's food journal:

Breakfast: Yoplait light yogurt, FiberOne english muffin, 1 tbsp. peanut butter, 2 coffee - 320 calories.

Snack: banana - 105 calories.

Lunch: baked tilapia, 1 1/2c. garden salad, 1c. brown rice, Wishbone spritzer - 400 calories.

Snack: 1/2 c. low fat cottage cheese, 1c. strawberries diced - 200 calories.

Dinner: Grilled turkey burger, 2c. garden salad, Wishbone Spritzer - 300 calories.

Danielle's workouts:

1. PM Cardio: 30 min. Stairclimber, 30 min. Stationary Bike.

2. PM Strength: 60 min. Functional Strength Training Circuit.

Jillian's Tip of the Day!

About Breastfeeding
I referred above to a study in which PCBs were found in mothers' breast milk. The thought of passing toxins to your baby through breast milk may be scary, but don't let it stop you from breastfeeding. Experts say the benefits of breastfeeding outweigh any potential dangers from toxin exposure. What you can and should do is limit your exposure to these toxins by avoiding them in your food. www.jillianmichaels.com

Make a Statement

Even when you're committed to an exercise program, it's sometimes easy to just do everything quickly so you can get on with your day. When you work out, challenge yourself to "make a statement" with every five-minute phase and with every motion of an exercise. You're learning about fitness and changing your life and eating habits to build a better, healthier body. Every pump of the barbell isn't just a rep — it's a statement that you are dedicated to improvement. Think of that while you're sweating it out. The harder you work, the stronger a statement you're making.

A Time For Every Purpose

If you budget time for exercise, you might find that you're less inclined to cut it short. If you can devote half an hour to The Office, apply the same commitment to your workout — it has an allotted time and it's nonnegotiable. Perhaps when you've done that, you'll allow yourself the extra minutes to really work out and feel the burn. Remember, what you insist on making a priority becomes a priority, and eventually you'll naturally want to devote the time. www.5factordiet.com

Behavioral Health
Progressive Muscle Relaxation

Learning to cope with stress is an important part of managing your weight. Uncontrolled stress can have many unhealthy side effects — it may zap your energy, reduce your motivation, and increase your appetite, prompting you to relapse into unhealthy habits.

This week, we want to show you a stress-reduction technique called progressive muscle relaxation. It's a helpful tool to turn to when life's pressures mount. To begin, find a quiet place to be where you can comfortably lie or sit down and where you won't have any distractions.

Click below and we'll walk you through all the steps of this useful technique.

Read more

Eat Right!

Try Some Mean, Lean Protein!

Stumped about what to make for dinner? No problem! Fish can be a great way to add some variety to your meals!

Fish is a good source of protein without the saturated fat found in meats. And many types of fish are also rich in omega-3 fatty acids, which can boost heart health. Mackerel, herring, sardines, lake trout, albacore tuna, and salmon are all rich in omega-3s. The healthiest way to prepare the latest catch is to bake or grill it with olive oil, spices, and lemon wedges.

Shrimp (boiled, broiled, eaten hot or cold in a salad) is ideal to help you get out of a dinnertime rut — and scallops, too. And did you know that canned salmon is a slammin' way to add extra calcium to your diet?

Fish and shellfish — it's all good! Go to: www.deniseaustin.com for more cool tips!

Powerful Peppers

Like other foods on The Sonoma Diet Power Food list, bell peppers (also known as sweet peppers) pack a nutritional punch without packing on pounds. Unlike some of their fiery cousins, bell peppers are not hot because they contain a recessive gene that eliminates capsaicin, the compound that heats up other peppers. The vividly colored skin of bell peppers is one of the keys to their power; whether they're green, red, purple, yellow, or orange, bell peppers are excellent sources of vitamins C and A, two powerful antioxidants. These vitamins work together to neutralize free radicals, which travel through the body damaging healthy cells. Free radicals lead to a buildup of cholesterol in the arteries, which in turn can lead to heart disease, diabetes, cataracts, osteoarthritis and rheumatoid arthritis, and asthma.

When it comes to warding off disease, red peppers are particularly powerful. By weight, they have three times as much vitamin C as citrus fruit, and they're a great source of beta-carotene, fiber, and vitamin B6. Plus, they are the only pepper that contains lycopene, a substance research has shown to be a potent weapon in the fight against cancer of the colon, cervix, bladder, pancreas, and prostate. So how many peppers should you pick? A peck at least, and keep them coming!

Members Get More! Sign Up Now!

Cholesterol—How Low Should It Go?

If you have established heart disease or are at high risk, aggressive cholesterol lowering is beneficial no matter what cholesterol levels you start with. There are a number of studies that demonstrate this.
Visit the Heart Health Center on Everyday Health and learn more from Dr. Agatston.

Danielle's Daily Food & Fitness Journal

Seize this terrific TUESDAY! Please, believe me - these gray, gloomy, cold and rainy days are doing a number on my energy-level and overall spunk! BUT, as much as I want to be lazy, I over-rule my mind and get it done! I didn't want to lift weights this morning. I felt tired and sluggish. I did it anyway. Now I'm feeling tired and unmotivated again, but preparing to do a 60 minute cardio session. YOU have the power to change your mind, your day and your body. TRY....

Note: The sun will shine eventually, what are you waiting for? Move, sweat, SHRINK!

Danielle's food journal:

Breakfast: Yoplait light yogurt, FiberOne whole wheat english muffin, 1 tbsp. peanut butter, 2 coffee - 300 calories.

Snack: South Beach smore's bar - 120 calories.

Lunch: Baked tilapia, 2c. garden salad, Wishbone spritzer, 1/2c. brown rice - 350 calories.

Snack: Atkins Indulge bar - 130 calories.

Dinner: unknown for now...

Danielle's workouts:

AM Strength: 60 min. Functional Training Strength Circuit - w/ my 9am peeps! Yeeha!

PM Cardio: 30 min. Stairclimber, 15 min. Stationary bike. So SWEATY!

Pump Up on Protein

Adding a little more healthy protein to your salad is an easy way to make it filling and satisfying. You can find chicken or turkey breast already cooked at the grocery store — just dice it and toss it in! How about adding an ounce of part-skim mozzarella or some other light cheese? Keep a stash of hard-boiled eggs in the fridge; it's a cinch to just chop them up and throw them into the bowl. (To keep the fat and cholesterol down, don't use more than one egg yolk — discard the rest.) Vegetarian protein sources include beans, seitan, edamame, tofu, and other soy products. www.bikinibootcamp.com

What Is a Heart Scan?

A heart scan is a noninvasive procedure that shows the amount of calcified plaque you have in your coronary arteries. Currently, two types of heart scanners are being used. The first is the multislice computed tomography (CT) scanner, which creates an extremely detailed cross-sectional image of your arteries using x-ray cameras. The second is the electron-beam tomography (EBT) scanner, which creates images of the heart using an electron gun.
Visit the Heart Health Center on Everyday Health and learn more from Dr. Agatston.

Why You Need to Make Breakfast a Family Priority

Adults are not the only ones who benefit from nutritious and regular breakfasts. Research has shown that children who eat breakfast perform better on tests, spend less time in the nurse's office, and get better grades. Learn more about why eating breakfast is so important.

Ask the Expert
	Loneliness and Overeating Q: Whenever I am alone at home, I feel so lonely. It gets to the point that I eat anything and everything in sight. What can I do to help get past this? See Dr. Martin Binks's answer »

Fitness
Sports Drinks: Do You Need Them?

Have you ever wondered if sports drinks really hydrate your body better than water? In short, the answer is no. There's still no substitute for clear, fresh water when it comes to replacing the water in your body that's lost when you exercise. And with zero calories, it's the thirst quencher of choice for people who are trying to manage their weight.

However, that doesn't mean sports drinks don't have their place. Sports drinks contain minerals called electrolytes (including salt and potassium) that your body loses when you sweat. Electrolytes are necessary for carrying out many functions in the body, so replacing lost electrolytes with a sports drink can be beneficial when you're exercising for more than 60 minutes at a time or when you are sweating excessively, as in hot weather.

Continue reading to learn more about the pros and cons of sports drinks. Read more

Fitness Flash

Try an Office Desk-ercise!

Tension can build up in the neck and shoulders simply from sitting at your desk, and it gets even worse as the long workday drags on. But did you know that you can stretch at the office without ever even leaving your chair? I call it "deskercising," and it's truly effective!

Stretching encourages those tense muscles to relax and counteracts any tightness from poor posture and tired muscles. Try doing my Shoulder and Chest Relaxer, One-Arm Reach, and Neck and Shoulder Release at your desk — you'll probably start an office trend! www.deniseaustin.com

Stop It Before It Starts

When you stop and think about your setbacks, you might see a pattern emerge. Do you ease up when you're alone, when it's late at night, or when you see progress and think you can let go? Everyone loses control, but maybe you have specific vulnerabilities that you can fight. Lonely and bored? Call a friend, go out, read a good book. You can also try starting your nighttime routine earlier if it will lessen your opportunities to snack. There are almost always preventive measures you can take to stop temptation before it's too late!

www.5factordiet.com

Men's Health Week

Last week was Men’s Health Week at DietsInReview.com, dedicated to helping the special men in our lives take control of their health. We invited several fathers from around the blogosphere to share with you their personal stories of weight loss struggle and success. We hope you’ll take to heart the message that these men are sharing, and make this Father’s Day the first of many more healthy holidays.

See the Men's Health series.

Most Popular Diets for Men

Dieting has long been thought to be one of those things that women do, like shopping and pedicures. However, more and more men are embracing healthier lifestyles and actively working to lose weight. Here we highlight four weight loss plans designed just for men.

See the Diets

Benefits of Balancing pH Levels
After years of societal changes and technological advances, we as a race are now facing more dietary based health challenges than ever before. It is no coincidence that the rapidly growing numbers of cancer, cardiovascular disease and diabetes correlate almost exactly with the rise in consumption of acid forming foods such as sugars, saturated fats, and white breads. At the same time our consumption of fresh vegetables and essential fatty acids has decreased dramatically, making way for convenience and a generation hooked on sugary treats. Read Article >>

Danielle's Daily Food & Fitness Journal

Fitness Fan MONDAY! Good morning peeps! I hope you had a wonderful weekend. NOW is the time to step on the scale and see where you stand. If you have been over-indulging and not exercising, most likely your weight is starting to rise. YOU have control, you don't have to gain weight over the summer and you can still enjoy your weekend parties and cookouts. Try to be good during the week: clean nutrition and daily exercise. Daily self-care will enhance your life experience. Whether you are happy, sad, depressed or feeling hopeless, EXERCISE and self-care is the answer to feeling better. TRY....

* Mix it up!

Go to: www.billyblanks.com and get a new dvd workout series. Tae-bo burns the maximum amount of calories within an hour. He has hundreds of different options.

Danielle's food journal:

Breakfast: 1/2c. diced strawberries, 1/3c. AllBran buds, 1/2c. Quaker high fiber oatmeal, 1/2c. Dannon carb & sugar control, 2 coffee - 350 calories. (pre-cardio)

Lunch: Grilled bbq chicken breast, 2c. salad, Wishbone spritzer - 300 calories.

Snack: Atkins indulge bar -130 calories.

Dinner: grilled chicken breast, 1c. brussel sprouts, 1c. garden salad, Wishbone spritzer - 300 calories. YUM!

Danielle's workouts:

AM Cardio:60 min. Tae-bo, 30 min. Stairclimber, 30 min. Stationary bike.

Exercise to Fight Bone Loss

Staying physically active is more important than ever when you've experienced enough bone loss to warrant an osteoporosis diagnosis. Not only can regular exercise help you to combat the progression of bone loss, it can also help you to stay mobile longer. Get info on the ways exercise can benefit osteoporosis.

How to Enjoy the Amazing Avocado

The creamy flesh of an avocado gives this food — which is botanically a fruit — an indulgent quality. However, ounce for ounce, avocados are actually one of the healthiest foods around.
Get tips on buying, storing, and preparing avocado.

Lipoprotein Tests

This is an exacting blood test that divides your cholesterol into a variety of subparticles based on their size and density. While the Standard Lipid Profile tells you the quantity of total cholesterol, LDL, HDL, and triglycerides, this test will tell you the quality of your cholesterol.
Visit the Heart Health Center on Everyday Health and learn more from Dr. Agatston.

Omega-3 Fatty Acids Might Curb Depression in Heart Patients

New research suggests a relationship between low levels of omega-3 fatty acids and an increased risk of depression in heart patients. Learn more about the benefits of these healthy fats.

Jillian's Tip of the Day!

Make Your Dreams Your Reality
Meditate on your daily goals every morning to give purpose to your day. And every night before you go to sleep, think about your vision of the ultimate you — strong, healthy, and happy. If you reaffirm your belief in yourself and your goals, you'll find yourself taking the actions needed to achieve those goals. www.jillianmichaels.com

Success Stories

Work the Buddy System!

Think of your closest friends. They're in your life because, among other things, they're trustworthy, dependable, and supportive — and vice versa, right? Perhaps they've witnessed such joyous moments as your wedding and/or seen you through some tough times, like the passing of a loved one. So why not share with them the ups and downs you'll likely face as you work toward your weight-loss goal? Sure, you have your family to lean on (that's important, too!). But having an objective third party there to give you a much-needed motivational boost may be just what you need to help keep you on track!

Let them in on your objectives. Tell them how you plan to follow my healthy-living principles of eating right, getting fit, feeling great, and staying strong. That way, they can give you words of encouragement — or a friendly reminder about your resolution to take the stairs at least twice a week!

If they've expressed an interest in reaching the same goals, encourage them to join in! Suggest that you go running together once a week or make a joint effort to brown-bag a healthy lunch. Knowing that someone else is counting on you to hold up your end of the bargain will make it easier to stick to your plan. And then after you've reached your goals, you'll know that you've truly been there for each other through thick and thin!

Thanks Denise: www.deniseaustin.com

Food & Nutrition
Green Tea and Weight Loss

You may have noticed ads for products containing green tea or green tea extract that promise easier weight loss and a higher metabolism. But do these products work? The short answer: No one yet knows for sure.

First, you need to remember to be wary of any product that promises a quick and easy path to weight loss. These magic bullets just don't exist! No pill or potion can replace the need for a balanced diet and regular exercise in your effort to lose weight and keep it off.

However, that doesn't mean green tea has no place in a healthy diet. Research suggests that this beverage may have some healthy advantages. Learn about more about green tea and its health effects by clicking below.

Read more

Happy Sunny SATURDAY! Hope you are all waking up happy and encouraged. The sun is shining, it's the perfect time to get up and move. After a sweaty cardio session, I'm off to western Massachusetts to watch my daughter Shanise play basketball. Hopefully, she's not sore from our workout yesterday.

Do your body a favor and move more this weekend. If you are unhappy and uncomfortable about the way you look and feel, it's TIME!! You are the only one that can change your body composition and spirit. Go for it!

How to Take Off Those Last 10 Pounds
You know what I like to call those last 10 or 15 pounds that won't come off no matter what you do? Vanity pounds.

The term describes our desire to lose weight that, as far as our bodies are concerned, actually feels healthy. Today's society pressures us to want to look a certain way, so for aesthetic reasons we try to be thinner than our bodies want us to be. Personally, I have gained and lost the same 8 vanity pounds more times than I care to admit.

Losing your first 50 pounds might have been tough, but believe me, dropping those final few stubborn pounds is a whole different challenge. The body struggles to hold on to that last bit of fat for survival purposes.

Now, don't get me wrong — you can lose the weight if you want to, but it will require you to muster a tremendous amount of restraint and willpower. If you're really up for it, do the following for 30 days:

1. Cut your sodium to 1,000 mg a day.
2. Drink at least 80 ounces of water daily.
3. Cut out processed foods.
4. Abstain from alcohol.
5. Train at 85 percent of your MHR (maximum heart rate) for 1 hour 5 times a week.

You can do a lot in 30 days — in fact, I can pretty much guarantee you will lose at least 5 pounds. And you'll feel like a rock star!

Jillian's Tip of the Day

Reward Yourself
When you achieve your goals, find ways to treat yourself like a king or queen, but without resorting to food. Try relaxing and pampering yourself. Take a long bubble bath; treat yourself to a manicure or a massage; buy yourself a little something you've been wanting; give yourself time to read a book. By taking the time to look after yourself, you're reminding yourself AND stating to the world that you're worth it and that you know you deserve the best life has to offer. www.jillianmichaels.com