A recent study showed that those who were married were more likely to recover after a heart attack. They also had a shorter hospital stay by about two days.The overall benefit of marriage outweighs the risk if it is a reasonable marriage.Married folks tend to live longer, have less depression and are healthier than those who don't socialize. Socializing isn't based on your number of social media buddies. It's based on people you interact with face-to-face.Knowing you have the support around you during a health event will help your recovery. If you're not married, a great group of friends will provide comfort and support.Listen in as Dr. John Higgins shares how marriage can help your health.

A recent study showed that those who were married were more likely to recover after a heart attack. They also had a shorter hospital stay by about two days.The overall benefit of marriage outweighs the risk if it is a reasonable marriage.Married folks tend to live longer, have less depression and are healthier than those who don't socialize. Socializing isn't based on your number of social media buddies. It's based on people you interact with face-to-face.Knowing you have the support around you during a health event will help your recovery. If you're not married, a great group of friends will provide comfort and support.Listen in as Dr. John Higgins shares how marriage can help your health.

A recent study examined the performance of cyclists who were going on reduced sleep. One group had 8-10 hours sleep, while the other got only four hours of sleep per night. Not surprisingly, the sleep deprived cyclists were exhausted sooner and had less power.You need sleep. It affects concentration, learning, and performance of muscle fibers. Sufficient sleep can also help prevent chronic disease.Muscle recovery, replacement, repair and rebuilding takes place when you are sleeping.Get at least eight hours of sleep per night. Try to get 10 hours when you've put your body through a big workout. Train your body to expect sleep when you hit the sack.Dr. John Higgins advises on how to be a top notch athlete with plenty of sleep.

A recent study examined the performance of cyclists who were going on reduced sleep. One group had 8-10 hours sleep, while the other got only four hours of sleep per night. Not surprisingly, the sleep deprived cyclists were exhausted sooner and had less power.You need sleep. It affects concentration, learning, and performance of muscle fibers. Sufficient sleep can also help prevent chronic disease.Muscle recovery, replacement, repair and rebuilding takes place when you are sleeping.Get at least eight hours of sleep per night. Try to get 10 hours when you've put your body through a big workout. Train your body to expect sleep when you hit the sack.Dr. John Higgins advises on how to be a top notch athlete with plenty of sleep.

Fresh fruits and vegetables are fantastic for skin health. The fibers within are great for you digestive tract. They contain the kind of carbs your body craves. How can you branch out from the bag of salad and sack of apples to stay excited about eating produce?You can buy pre-washed and pre-cut produce and use it in stir fry, soups and salads. There are options for all levels of convenience: fresh, frozen, canned, dehydrated. You can visit farmer's markets and farm stands. Take the kids to a grove or farm where you can pick your own produce.Make your produce easy to eat. Fresh smoothies supply fiber. Wash and roast root vegetables. Prepare your fruits and veggies so your kids will snack on them, which may mean you're cutting and blanching that broccoli before putting it in a container in the fridge. Cut fun shapes with a spiral slicer or garnishing knife. Be sure you wash delicate berries like red and golden raspberries right before consumption.Listen in as Dr. Felicia Stoler advises on how to get more produce in your diet this summer.

Fresh fruits and vegetables are fantastic for skin health. The fibers within are great for you digestive tract. They contain the kind of carbs your body craves. How can you branch out from the bag of salad and sack of apples to stay excited about eating produce?You can buy pre-washed and pre-cut produce and use it in stir fry, soups and salads. There are options for all levels of convenience: fresh, frozen, canned, dehydrated. You can visit farmer's markets and farm stands. Take the kids to a grove or farm where you can pick your own produce.Make your produce easy to eat. Fresh smoothies supply fiber. Wash and roast root vegetables. Prepare your fruits and veggies so your kids will snack on them, which may mean you're cutting and blanching that broccoli before putting it in a container in the fridge. Cut fun shapes with a spiral slicer or garnishing knife. Be sure you wash delicate berries like red and golden raspberries right before consumption.Listen in as Dr. Felicia Stoler advises on how to get more produce in your diet this summer.

Summer is here and hitting some parts of the country with a vengeance. To stay cool and hydrated, you can create some delicious and nutritious cold drinks.Make your own simple syrups to mix into your drinks. Using sugar, agave nectar or stevia, you can make an herb-infused simple syrup. Mix this simple syrup with tea, club soda or juice. Grenadine is pomegranate simple syrup, which you can also make at home.To get the fiber from your fruit and vegetables, make easy smoothies in your blender. Combine fruit and/or vegetables, ice and water.Add veggies to your bloody marys. Get even more health benefit by using pickled vegetables as garnish. Use fresh frozen fruit or flavored ice cubes in your drinks.You can add alcohol to any of these drinks for a little kick. Keep an eye on your calorie intake from booze. Have a glass of water between your cocktails. Vodka and gin have the least calories and pack the most punch. Tonic has as many calories as regular soda, so try sparkling water as a substitute.Listen in as Dr. Felicia Stoler shares tips for healthy cocktails and mocktails to keep you cool this summer.

Summer is here and hitting some parts of the country with a vengeance. To stay cool and hydrated, you can create some delicious and nutritious cold drinks.Make your own simple syrups to mix into your drinks. Using sugar, agave nectar or stevia, you can make an herb-infused simple syrup. Mix this simple syrup with tea, club soda or juice. Grenadine is pomegranate simple syrup, which you can also make at home.To get the fiber from your fruit and vegetables, make easy smoothies in your blender. Combine fruit and/or vegetables, ice and water.Add veggies to your bloody marys. Get even more health benefit by using pickled vegetables as garnish. Use fresh frozen fruit or flavored ice cubes in your drinks.You can add alcohol to any of these drinks for a little kick. Keep an eye on your calorie intake from booze. Have a glass of water between your cocktails. Vodka and gin have the least calories and pack the most punch. Tonic has as many calories as regular soda, so try sparkling water as a substitute.Listen in as Dr. Felicia Stoler shares tips for healthy cocktails and mocktails to keep you cool this summer.

Every year the American College of Sports Medicine releases the American Fitness Index. This report ranks the fitness of several cities in the United States.Indianapolis bottoms out the list. They've been working steadily to improve walkability and opportunity for physical activity. It takes time to make change. The benefits from the changes they've made will not be evident in the report for years. They rank 50th in personal health indicators. They fall short of the goal for physical activity. Many Southern cities round out the bottom ten. Oklahoma City is number 49. Louisville, Kentucky is 48th. These cities don't spend as much on parks per resident. Older cities that have been around for hundreds of years aren't as driven for change. Many of the cities are working on initiatives to make it easier for these cities to be physically active. The changes that are taking place are too small to move these cities up to the next ranking.Money drives a lot of the priorities for improving community assets. Many cities have low scores. Rural communities and depressed economies cannot afford the same improvements as other areas. These places can still improve by encouraging more physical activity for children in schools and providing opportunities for community members to engage in fitness. Many churches have built gyms and walking trails on their properties to prompt changes. Community members can form coalitions to take small steps to increase physical activity. Taking initiative for small changes can make a huge difference.Listen in as Dr. Barbara Ainsworth discusses with Melanie Cole, MS, the bottom of the AFI list and how to make improvements in your community.

Every year the American College of Sports Medicine releases the American Fitness Index. This report ranks the fitness of several cities in the United States.Indianapolis bottoms out the list. They've been working steadily to improve walkability and opportunity for physical activity. It takes time to make change. The benefits from the changes they've made will not be evident in the report for years. They rank 50th in personal health indicators. They fall short of the goal for physical activity. Many Southern cities round out the bottom ten. Oklahoma City is number 49. Louisville, Kentucky is 48th. These cities don't spend as much on parks per resident. Older cities that have been around for hundreds of years aren't as driven for change. Many of the cities are working on initiatives to make it easier for these cities to be physically active. The changes that are taking place are too small to move these cities up to the next ranking.Money drives a lot of the priorities for improving community assets. Many cities have low scores. Rural communities and depressed economies cannot afford the same improvements as other areas. These places can still improve by encouraging more physical activity for children in schools and providing opportunities for community members to engage in fitness. Many churches have built gyms and walking trails on their properties to prompt changes. Community members can form coalitions to take small steps to increase physical activity. Taking initiative for small changes can make a huge difference.Listen in as Dr. Barbara Ainsworth discusses with Melanie Cole, MS, the bottom of the AFI list and how to make improvements in your community.

Every year the American College of Sports Medicine releases its American Fitness Index (AFI). The AFI ranks the fitness of communities across the country based on extensive research.The AFI analyzes research from various agencies to determine the overall health behavior of a population. Physical activity, level of smoking, and adherence to eating guidelines are all contributing factors to the score a community receives for personal health indicators. The community and environmental indicators include the amount of park land in the city, number of farmer's markets per million, number of pools and recreational resources, and how many people bicycle to work. These scores are combined to determine a city's rank.The top ten cities were high in their walk score, provision of farmer's markets and proportion of the population that lives near a park. There are plenty of places for people to receive some physical recreation. The proportion of people who are physically active exceeds the goal set by ACSM. Washington D.C. tops the list with the personal, community and environmental indicators. Personal health was 81.7 of 100 (#2 on the list). Community and environmental was 74.2 (#3 on the list), leading to the highest composite score. There are lots of parks in Washington D.C., giving an advantage for walking opportunities. Minneapolis comes in second with a walking track near the airport. Denver is number three, coming in first with personal health and eighth with environmental health.Where does your community fall on the list?Dr. Barbara Ainsworth joins Melanie Cole, MS, to discuss the top cities on this year's report.

Every year the American College of Sports Medicine releases its American Fitness Index (AFI). The AFI ranks the fitness of communities across the country based on extensive research.The AFI analyzes research from various agencies to determine the overall health behavior of a population. Physical activity, level of smoking, and adherence to eating guidelines are all contributing factors to the score a community receives for personal health indicators. The community and environmental indicators include the amount of park land in the city, number of farmer's markets per million, number of pools and recreational resources, and how many people bicycle to work. These scores are combined to determine a city's rank.The top ten cities were high in their walk score, provision of farmer's markets and proportion of the population that lives near a park. There are plenty of places for people to receive some physical recreation. The proportion of people who are physically active exceeds the goal set by ACSM. Washington D.C. tops the list with the personal, community and environmental indicators. Personal health was 81.7 of 100 (#2 on the list). Community and environmental was 74.2 (#3 on the list), leading to the highest composite score. There are lots of parks in Washington D.C., giving an advantage for walking opportunities. Minneapolis comes in second with a walking track near the airport. Denver is number three, coming in first with personal health and eighth with environmental health.Where does your community fall on the list?Dr. Barbara Ainsworth joins Melanie Cole, MS, to discuss the top cities on this year's report.

Adults need at least eight hours of sleep per night. You need the energy from that rest and you need sleep support to make healthy food choices.A recent study of 14 obese adults over a few weeks examined the effects of protein on weight loss. Both groups had the same caloric intake, but one group ate low protein diets and the other high. The weight loss in both groups was the same, but high protein participants had better quality sleep and more energy.Protein contains tryptophan, an amino acid you hear mentioned at Thanksgiving as the catalyst for post-dinner napping. Tryptophan converts to serotonin, making you feel happier and giving you energy. The serotonin then converts to melatonin, making sleep easier.If you have a hard time getting to bed, be sure you have some protein at dinner.Dr. John Higgins joins host Melanie Cole, MS, to discuss how protein can help you sleep.

Adults need at least eight hours of sleep per night. You need the energy from that rest and you need sleep support to make healthy food choices.A recent study of 14 obese adults over a few weeks examined the effects of protein on weight loss. Both groups had the same caloric intake, but one group ate low protein diets and the other high. The weight loss in both groups was the same, but high protein participants had better quality sleep and more energy.Protein contains tryptophan, an amino acid you hear mentioned at Thanksgiving as the catalyst for post-dinner napping. Tryptophan converts to serotonin, making you feel happier and giving you energy. The serotonin then converts to melatonin, making sleep easier.If you have a hard time getting to bed, be sure you have some protein at dinner.Dr. John Higgins joins host Melanie Cole, MS, to discuss how protein can help you sleep.

Exercise makes you feel happy.A 15-minute exercise session each day is enough to boost mood and endorphins, get your heart rate up, improve your stress levels, and help regulate your hormones. It also puts stress on your brain so it's able to handle life better.A recent study assessed the effect of exercise on mood. One group exercised and the other didn't. The two groups watched emotional film scenes. The exercisers felt less sad and could shake sadness sooner after the downer film clips. They also felt happier longer from comedic clips.People don't crash from naturally-created hormones, so you don't have to worry about coming down from your exercise high. In fact, the feelings created by exercise can be addictive and make you want more.If you're feeling down, hop on your exercise bike or go for a jog. You can stimulate hormones to make you feel less funky.Dr. John Higgins joins host Melanie Cole, MS, to discuss how exercise can perk you up.

Exercise makes you feel happy.A 15-minute exercise session each day is enough to boost mood and endorphins, get your heart rate up, improve your stress levels, and help regulate your hormones. It also puts stress on your brain so it's able to handle life better.A recent study assessed the effect of exercise on mood. One group exercised and the other didn't. The two groups watched emotional film scenes. The exercisers felt less sad and could shake sadness sooner after the downer film clips. They also felt happier longer from comedic clips.People don't crash from naturally-created hormones, so you don't have to worry about coming down from your exercise high. In fact, the feelings created by exercise can be addictive and make you want more.If you're feeling down, hop on your exercise bike or go for a jog. You can stimulate hormones to make you feel less funky.Dr. John Higgins joins host Melanie Cole, MS, to discuss how exercise can perk you up.

It’s important to have weight training as part of your workout regimen. But, you may wonder which technique is better. Should you stick with light weights and a lot of reps? Maybe you should use heavy weights and use fewer reps. How do you know what’s right for you?You have to look at your personal weight training goals. If you're just getting started, you might stick with lighter weights and more reps. Light weights are good for endurance and toning.If you're working on your strength or building muscle, work with heavier weights and fewer reps.If you regularly lift, you can vary your workouts. Do 8-12 repetitions with moderate to heavy weights some days for major change. Work out with lighter weights in fitness classes. Listen in as fitness experts, Grace DeSimone and Neal Pire, discuss which weight training technique is best for you.

It’s important to have weight training as part of your workout regimen. But, you may wonder which technique is better. Should you stick with light weights and a lot of reps? Maybe you should use heavy weights and use fewer reps. How do you know what’s right for you?You have to look at your personal weight training goals. If you're just getting started, you might stick with lighter weights and more reps. Light weights are good for endurance and toning.If you're working on your strength or building muscle, work with heavier weights and fewer reps.If you regularly lift, you can vary your workouts. Do 8-12 repetitions with moderate to heavy weights some days for major change. Work out with lighter weights in fitness classes. Listen in as fitness experts, Grace DeSimone and Neal Pire, discuss which weight training technique is best for you.

You know it’s important to exercise so your body stays healthy. You really need to move your body if you spend eight-hour days at a desk. The difficulty is coming home, taking care of a family and staying motivated to get that workout done. Bless their hearts, your family members may be holding you back from getting fit.How can you get fit despite these setbacks?You can recruit your family and friends into your workout routine. When you have a workout buddy, you're more likely to complete your exercise regimen. They will learn the importance of your fitness firsthand. They'll benefit from the workout while spending time with you.Self-care is important. If you take care of others, you must schedule time to take care of yourself as well. Fitness is great for your physical and mental well-being.Listen in as fitness experts, Grace DeSimone and Neal Pire, share how to get fit when your loved ones get in the way.

You know it’s important to exercise so your body stays healthy. You really need to move your body if you spend eight-hour days at a desk. The difficulty is coming home, taking care of a family and staying motivated to get that workout done. Bless their hearts, your family members may be holding you back from getting fit.How can you get fit despite these setbacks?You can recruit your family and friends into your workout routine. When you have a workout buddy, you're more likely to complete your exercise regimen. They will learn the importance of your fitness firsthand. They'll benefit from the workout while spending time with you.Self-care is important. If you take care of others, you must schedule time to take care of yourself as well. Fitness is great for your physical and mental well-being.Listen in as fitness experts, Grace DeSimone and Neal Pire, share how to get fit when your loved ones get in the way.

In years past, doctors would always ask patients about physical fitness. Getting the body moving is not only great for general health, but it also helps fight chronic disease. Wanting to elevate it to a vital sign, the Exercise is Medicine Program was born.Now, Exercise is Medicine is in 50 countries. Doctors prescribe physical activity as part of treatment plans. Some prescriptions are disease-based so the patients can address chronic disease issues before they worsen.You are your best health advocate. Speak with your doctor about how fitness can improve your health.Dr. Pam Peeke discusses the Exercise is Medicine Program.

In years past, doctors would always ask patients about physical fitness. Getting the body moving is not only great for general health, but it also helps fight chronic disease. Wanting to elevate it to a vital sign, the Exercise is Medicine Program was born.Now, Exercise is Medicine is in 50 countries. Doctors prescribe physical activity as part of treatment plans. Some prescriptions are disease-based so the patients can address chronic disease issues before they worsen.You are your best health advocate. Speak with your doctor about how fitness can improve your health.Dr. Pam Peeke discusses the Exercise is Medicine Program.

Everyone has to start somewhere with physical fitness. If you're just getting going for the first time or returning after some time off, becoming active doesn't have to be a daunting task.Start by taking five minutes to do something. Make it easy on yourself by finding an exercise that interests you and do it for five minutes.Break the ice with baby steps. Show yourself you can pull it off and then go a little further. Get into a routine on a gradient.You may have to make an appointment in your calendar as you make fitness a habit. You can also use an app to help track your progress.Branch out and try different fitness classes that catch your interest. If you hate them, you don't have to return. You may just find something you love that keeps you motivated.Dr. Pam Peeke joins host Melanie Cole to share tips to get your body moving.

Everyone has to start somewhere with physical fitness. If you're just getting going for the first time or returning after some time off, becoming active doesn't have to be a daunting task.Start by taking five minutes to do something. Make it easy on yourself by finding an exercise that interests you and do it for five minutes.Break the ice with baby steps. Show yourself you can pull it off and then go a little further. Get into a routine on a gradient.You may have to make an appointment in your calendar as you make fitness a habit. You can also use an app to help track your progress.Branch out and try different fitness classes that catch your interest. If you hate them, you don't have to return. You may just find something you love that keeps you motivated.Dr. Pam Peeke joins host Melanie Cole to share tips to get your body moving.

A recent study showed that men 65-75 had fitness success by playing recreational soccer. Older folks don't always get into traditional fitness programs (jogging or gym), so soccer is a wonderful alternative.Playing soccer helps with overall fitness. It improves bone density and muscle mass. It's great for endurance and cardio health.More importantly, having fitness buddies helps keep you on track. The men from the study continued playing with the same people a few years after the study ended. For these silver foxes, it was more about fun than it was about winning. Teams would swap players so no one would always be on the lowest-scoring team. Recreational soccer was so popular with these fellows that there were always willing participants on the bench. If a player on the field got tired, one of the men from the bench would tag in for him.Dr. John Higgins joins host Melanie Cole, MS, to discuss how recreational soccer is great for fitness in aging folks.

A recent study showed that men 65-75 had fitness success by playing recreational soccer. Older folks don't always get into traditional fitness programs (jogging or gym), so soccer is a wonderful alternative.Playing soccer helps with overall fitness. It improves bone density and muscle mass. It's great for endurance and cardio health.More importantly, having fitness buddies helps keep you on track. The men from the study continued playing with the same people a few years after the study ended. For these silver foxes, it was more about fun than it was about winning. Teams would swap players so no one would always be on the lowest-scoring team. Recreational soccer was so popular with these fellows that there were always willing participants on the bench. If a player on the field got tired, one of the men from the bench would tag in for him.Dr. John Higgins joins host Melanie Cole, MS, to discuss how recreational soccer is great for fitness in aging folks.

Many restaurants now disclose how many calories each menu option contains. The idea is for diners to weigh their options with caloric value in mind. If you know you should only have 1500 calories a day, you might decide to go for the 500-calorie salad and skip the soft drink instead of the 560-calorie burger and 500-calorie fries.All calories are not created equal. Your body will process 200 calories of lean meat differently from 200 calories of candy. The caloric labeling on menus is a step in the right direction, but it doesn't disclose what it takes to utilize all of the calories you're consuming.An activity equivalent labeling system would disclose how much physical activity is necessary to burn off different meal choices. Would you still choose the burger and fries if you knew it would take two hours of high-impact aerobics to work them off? Would you choose something better for your body?Dr. John Higgins joins host Melanie Cole, MS, to discuss the usefulness of an activity equivalent labeling system.

Many restaurants now disclose how many calories each menu option contains. The idea is for diners to weigh their options with caloric value in mind. If you know you should only have 1500 calories a day, you might decide to go for the 500-calorie salad and skip the soft drink instead of the 560-calorie burger and 500-calorie fries.All calories are not created equal. Your body will process 200 calories of lean meat differently from 200 calories of candy. The caloric labeling on menus is a step in the right direction, but it doesn't disclose what it takes to utilize all of the calories you're consuming.An activity equivalent labeling system would disclose how much physical activity is necessary to burn off different meal choices. Would you still choose the burger and fries if you knew it would take two hours of high-impact aerobics to work them off? Would you choose something better for your body?Dr. John Higgins joins host Melanie Cole, MS, to discuss the usefulness of an activity equivalent labeling system.

Spring is in the air, and it’s the perfect time to move your workout into the great outdoors.  There are many benefits to taking your workout outdoors. You may find yourself exercising for longer and not feeling your workout as much because you’re distracted by blooming flowers and chirping birds. You may burn more calories from the resistance that nature provides. Nature doesn’t require gym fees. And, you can get more vitamin D and rejuvenating fresh air by exercising in the elements.Listen in as fitness experts, Grace DeSimone and Neal Pire, discuss how to take your workout outside.

Spring is in the air, and it’s the perfect time to move your workout into the great outdoors.  There are many benefits to taking your workout outdoors. You may find yourself exercising for longer and not feeling your workout as much because you’re distracted by blooming flowers and chirping birds. You may burn more calories from the resistance that nature provides. Nature doesn’t require gym fees. And, you can get more vitamin D and rejuvenating fresh air by exercising in the elements.Listen in as fitness experts, Grace DeSimone and Neal Pire, discuss how to take your workout outside.

Wearable fitness trackers are great for getting you moving. Your fancy new device will have you motivated and interested in your fitness, at least for a while. You’ll check your steps and calories burned for a bit, hopefully using your device to improve your activity.But, in the end, is your fitness tracker worth the expense? Do you really need all the bells and whistles it claims to have? How reliable is the information it tracks? What is your wearable really telling you?Listen in as fitness experts, Grace DeSimone and Neal Pire break down the pros and cons of fitness trackers.

Wearable fitness trackers are great for getting you moving. Your fancy new device will have you motivated and interested in your fitness, at least for a while. You’ll check your steps and calories burned for a bit, hopefully using your device to improve your activity.But, in the end, is your fitness tracker worth the expense? Do you really need all the bells and whistles it claims to have? How reliable is the information it tracks? What is your wearable really telling you?Listen in as fitness experts, Grace DeSimone and Neal Pire break down the pros and cons of fitness trackers.

Sometimes you need a little extra encouragement to get your body moving. Even the thought of taking a short walk can be exhausting when you aren't used to it. Typically, those who have the least desire to become active are the ones who need it most.Dr. David Sabgir founded Walk with a Doc to encourage people to get active. People can join up with walking groups around the world to get moving in a very welcoming environment. Walkers range from joggers to people with walkers to families with dogs.Dr. Sabgir joins Melanie Cole, MS, to share how Walk with a Doc is changing lives.

Sometimes you need a little extra encouragement to get your body moving. Even the thought of taking a short walk can be exhausting when you aren't used to it. Typically, those who have the least desire to become active are the ones who need it most.Dr. David Sabgir founded Walk with a Doc to encourage people to get active. People can join up with walking groups around the world to get moving in a very welcoming environment. Walkers range from joggers to people with walkers to families with dogs.Dr. Sabgir joins Melanie Cole, MS, to share how Walk with a Doc is changing lives.

You might think that you need to spend hours and hours in the gym each week to maintain or improve your health. While strength training and gym activities provide their own benefits, you can help your body with just 20 minutes of moderate physical activity per day. Brisk walking is great for those who are not physically prepared to kick things up a notch. Start slowly and build in intensity. If you have a chronic health condition, it’s best to consult with your doctor before undertaking physical activity outside of your norm.Dr. David Sabgir joins host Melanie Cole, MS, to discuss the benefits of moderate physical activity.

You might think that you need to spend hours and hours in the gym each week to maintain or improve your health. While strength training and gym activities provide their own benefits, you can help your body with just 20 minutes of moderate physical activity per day. Brisk walking is great for those who are not physically prepared to kick things up a notch. Start slowly and build in intensity. If you have a chronic health condition, it’s best to consult with your doctor before undertaking physical activity outside of your norm.Dr. David Sabgir joins host Melanie Cole, MS, to discuss the benefits of moderate physical activity.

Technology has improved by leaps and bounds when it comes to health tracking. Old school pedometers that would reset if you jumped are now a thing of the past. Cell phones and wearable devices can track heart rate, calories burned and more.However, the accuracy of these wearable devices is questionable. The varying results between devices is okay for tracking workouts. The inconsistency between devices is not ideal for medical purposes.Dr. John Higgins joins Melanie Cole, MS, to discuss how reliable health devices are for tracking health data.

Technology has improved by leaps and bounds when it comes to health tracking. Old school pedometers that would reset if you jumped are now a thing of the past. Cell phones and wearable devices can track heart rate, calories burned and more.However, the accuracy of these wearable devices is questionable. The varying results between devices is okay for tracking workouts. The inconsistency between devices is not ideal for medical purposes.Dr. John Higgins joins Melanie Cole, MS, to discuss how reliable health devices are for tracking health data.

The average desk worker spends almost six hours a day sitting at a desk. The break from sitting is usually for a trip to the water cooler or the copier. Sitting all day for years at a job contributes to chronic diseases, like obesity, heart disease, diabetes and cancer. A quick trip to the gym after work doesn’t balance out the hours of sitting. The commute home, also spent sitting, may even be just as long as that workout at the gym. Standing desks get desk workers on their feet. Standing burns up to 50 more calories per hour than sitting. It activates the metabolism. Most importantly, standing makes movement easier. Staying active at your standing desk is more beneficial than just standing all day.Dr. John Higgins joins host Melanie Cole, MS, to discuss the benefits of standing desks.

The average desk worker spends almost six hours a day sitting at a desk. The break from sitting is usually for a trip to the water cooler or the copier. Sitting all day for years at a job contributes to chronic diseases, like obesity, heart disease, diabetes and cancer. A quick trip to the gym after work doesn’t balance out the hours of sitting. The commute home, also spent sitting, may even be just as long as that workout at the gym. Standing desks get desk workers on their feet. Standing burns up to 50 more calories per hour than sitting. It activates the metabolism. Most importantly, standing makes movement easier. Staying active at your standing desk is more beneficial than just standing all day.Dr. John Higgins joins host Melanie Cole, MS, to discuss the benefits of standing desks.

Should you be doing High Intensity Interval Training (HIIT) or Low Intensity Steady State Cardio (LISS)? It depends on what you’re hoping to accomplish with your workouts. High Intensity Interval Training (HIIT) requires you to execute a certain exercise at maximum physical effort for a minute or two. You then rest for two to three minutes. This cycle repeats with different exercises until you are exhausted, which is roughly five times. HIIT includes exercises like burpees, mountain climbers, and jumping jacks. Low Intensity Steady State Cardio (LISS) is aerobic exercise that requires you to operate at 60-70% capacity for at least 20 minutes. The intensity does not change through the entire workout. LISS exercises include walking, cycling, jogging, and swimming. HIIT burns more calories, takes less time per workout, and builds lean muscle mass. There is greater chance of injury, and you can’t do it every day. LISS improves cardiovascular health without building muscle mass, has a shorter recovery time, and is great for beginners. However, it can get boring and repetitive.Listen in as fitness experts, Grace DeSimone and Neal Pire, discuss these two styles of cardio.

Should you be doing High Intensity Interval Training (HIIT) or Low Intensity Steady State Cardio (LISS)? It depends on what you’re hoping to accomplish with your workouts. High Intensity Interval Training (HIIT) requires you to execute a certain exercise at maximum physical effort for a minute or two. You then rest for two to three minutes. This cycle repeats with different exercises until you are exhausted, which is roughly five times. HIIT includes exercises like burpees, mountain climbers, and jumping jacks. Low Intensity Steady State Cardio (LISS) is aerobic exercise that requires you to operate at 60-70% capacity for at least 20 minutes. The intensity does not change through the entire workout. LISS exercises include walking, cycling, jogging, and swimming. HIIT burns more calories, takes less time per workout, and builds lean muscle mass. There is greater chance of injury, and you can’t do it every day. LISS improves cardiovascular health without building muscle mass, has a shorter recovery time, and is great for beginners. However, it can get boring and repetitive.Listen in as fitness experts, Grace DeSimone and Neal Pire, discuss these two styles of cardio.

All adults should strength train at least twice weekly. Women and men can use the same strength training techniques, but the results will differ. Men typically see greater muscle mass gains than women. Men are also less susceptible to injury, due to increased tendon strength from exercise. Men and women both respond similarly to muscle endurance conditioning. Two to four sets of 10-25 reps, with 30-60 seconds rest between, will improve endurance. Workouts for strength and size are the same for men and women, even though men see greater muscle mass gains. For volume, try one to three sets of 8-12 reps, with one to three minutes for rest between sets. For strength, try one to three sets of 8-12 reps, or two to six sets of 1-8 reps, with one to three minutes of rest between sets.Listen in as fitness experts, Grace DeSimone and Neal Pire, share the he-said/she-said perspective on strength training.

All adults should strength train at least twice weekly. Women and men can use the same strength training techniques, but the results will differ. Men typically see greater muscle mass gains than women. Men are also less susceptible to injury, due to increased tendon strength from exercise. Men and women both respond similarly to muscle endurance conditioning. Two to four sets of 10-25 reps, with 30-60 seconds rest between, will improve endurance. Workouts for strength and size are the same for men and women, even though men see greater muscle mass gains. For volume, try one to three sets of 8-12 reps, with one to three minutes for rest between sets. For strength, try one to three sets of 8-12 reps, or two to six sets of 1-8 reps, with one to three minutes of rest between sets.Listen in as fitness experts, Grace DeSimone and Neal Pire, share the he-said/she-said perspective on strength training.

Do you really need protein supplements?The recommend amount of daily protein for Americans is 10-35% of calorie intake. That's roughly 46 grams for women and 56 grams for men.It's not difficult to get the daily recommendation for protein if you consume two to three servings of protein-rich food each day.However, you may find you need to supplement your diet with extra protein, especially if you're exercising at a moderate or intense level.Felicia Stoler, PhD, shares how to get enough protein on a daily basis, as well as if you need to supplement your current diet.

What changes have been made to U.S. Dietary Guidelines and how will these changes impact you?Every five years, the Department of Health and Human Services releases updated Dietary Guidelines. This report contains the government's thoughts on how Americans should be eating.What recent changes have been made to the Dietary Guidelines? Cut back on animal protein. This is especially recommended for men and teen boys, largely because they are not consuming enough produce. Cut added sugars. The report recommends cutting sugar intake to 10% of your daily calorie intake. This means cutting added sugar from coffee and limiting sweets. No need to limit cholesterol. There is no longer a limit of 300 mg of cholesterol per day, but the report recommends looking at what foods are providing your cholesterol. Omelets and avocados are preferred to cheeseburgers and pizza. Felicia Stoler, PhD, discusses these new Dietary Guidelines and how it may impact the way you feed yourself and your family.

The recommend amount of daily protein for Americans is 10-35% of calorie intake. That's roughly 46 grams for women and 56 grams for men.It's not difficult to get the daily recommendation for protein if you consume two to three servings of protein-rich food each day.However, you may find you need to supplement your diet with extra protein, especially if you're exercising at a moderate or intense level.Felicia Stoler, PhD, shares how to get enough protein on a daily basis, as well as if you need to supplement your current diet.

The recommend amount of daily protein for Americans is 10-35% of calorie intake. That's roughly 46 grams for women and 56 grams for men.It's not difficult to get the daily recommendation for protein if you consume two to three servings of protein-rich food each day.However, you may find you need to supplement your diet with extra protein, especially if you're exercising at a moderate or intense level.Felicia Stoler, PhD, shares how to get enough protein on a daily basis, as well as if you need to supplement your current diet.

Every five years, the Department of Health and Human Services releases updated Dietary Guidelines. This report contains the government's thoughts on how Americans should be eating.What recent changes have been made to the Dietary Guidelines? Cut back on animal protein. This is especially recommended for men and teen boys, largely because they are not consuming enough produce. Cut added sugars. The report recommends cutting sugar intake to 10% of your daily calorie intake. This means cutting added sugar from coffee and limiting sweets. No need to limit cholesterol. There is no longer a limit of 300 mg of cholesterol per day, but the report recommends looking at what foods are providing your cholesterol. Omelets and avocados are preferred to cheeseburgers and pizza. Felicia Stoler, PhD, discusses these new Dietary Guidelines and how it may impact the way you feed yourself and your family.

Every five years, the Department of Health and Human Services releases updated Dietary Guidelines. This report contains the government's thoughts on how Americans should be eating.What recent changes have been made to the Dietary Guidelines? Cut back on animal protein. This is especially recommended for men and teen boys, largely because they are not consuming enough produce. Cut added sugars. The report recommends cutting sugar intake to 10% of your daily calorie intake. This means cutting added sugar from coffee and limiting sweets. No need to limit cholesterol. There is no longer a limit of 300 mg of cholesterol per day, but the report recommends looking at what foods are providing your cholesterol. Omelets and avocados are preferred to cheeseburgers and pizza. Felicia Stoler, PhD, discusses these new Dietary Guidelines and how it may impact the way you feed yourself and your family.

How can you stay on target with your 2016 fitness goals?It’s mid-February... the time when so many fall off the fitness wagon. It's not too late to get back to those goals and make progress.How can you stay on target with your 2016 fitness goals?Listen in as fitness experts, Grace DeSimone and Neal Pire, share some tips that will keep you on target, help you achieve your goals, and prevent you from becoming a victim of the six-week slip.

Should you work out with your partner?With Valentine’s Day around the corner, you might be considering ways to spend more time with your partner. You might also want your partner to be more active, so why not work out together?But, is that really a good idea? Should you train with your partner?Listen in as fitness experts, Grace DeSimone and Neal Pire, share the he-said/she-said perspective on training with your better half.

It’s mid-February... the time when so many fall off the fitness wagon. It's not too late to get back to those goals and make progress.How can you stay on target with your 2016 fitness goals?Listen in as fitness experts, Grace DeSimone and Neal Pire, share some tips that will keep you on target, help you achieve your goals, and prevent you from becoming a victim of the six-week slip.

It’s mid-February... the time when so many fall off the fitness wagon. It's not too late to get back to those goals and make progress.How can you stay on target with your 2016 fitness goals?Listen in as fitness experts, Grace DeSimone and Neal Pire, share some tips that will keep you on target, help you achieve your goals, and prevent you from becoming a victim of the six-week slip.

With Valentine’s Day around the corner, you might be considering ways to spend more time with your partner. You might also want your partner to be more active, so why not work out together?But, is that really a good idea? Should you train with your partner?Listen in as fitness experts, Grace DeSimone and Neal Pire, share the he-said/she-said perspective on training with your better half.

With Valentine’s Day around the corner, you might be considering ways to spend more time with your partner. You might also want your partner to be more active, so why not work out together?But, is that really a good idea? Should you train with your partner?Listen in as fitness experts, Grace DeSimone and Neal Pire, share the he-said/she-said perspective on training with your better half.

Cardiorespiratory fitness in young adults is associated with a lower risk of cardiovascular disease and death.A recent study that was posted by JAMA Internal Medicine found that young adults who participated in cardiorespiratory fitness had lower chances of developing cardiovascular disease and avoided the potential for early death. Researchers looked at 4,872 adults who were between the ages of 18 and 30. The study involved the participants using treadmill exercises from March of 1985 to June 1986, as well as 2,472 individuals who were tested seven years later. What did the researchers find? Out of the 4,872 participants, 273 died and 193 experienced cardiovascular disease during the follow-up tests. Among the 273 deaths, 200 were non-cardiovascular. How can cardiorespiratory fitness help young adults?John Higgins, MD, explains the study and discusses why fitness is so important to heart health, especially in young people.

A recent study found that being overweight or obese throughout adulthood is associated with increased risk of sudden cardiac death.A study recently published in JACC: Clinical Electrophysiology found that being overweight or obese while in adulthood contributed to an increased risk of sudden cardiac death. Researchers used data from the Nurses’ Health Study, which looked at 72,484 women during a 32-year span (1980 to 2012). Researchers looked at the relation between body mass index (BMI) and weight gain and the risk for sudden cardiac death, death from coronary heart disease, and non-fatal heart attacks. What did the researchers find? Over the 32-year period of the study, researchers found 445 cases of sudden cardiac death, 1,286 cases of fatal coronary heart disease, and 2,272 non-fatal heart attacks.John Higgins, MD, joins Melanie Cole, MS, to discuss the study and how being overweight and/or obese can cause an increase of cardiac death.

A recent study that was posted by JAMA Internal Medicine found that young adults who participated in cardiorespiratory fitness had lower chances of developing cardiovascular disease and avoided the potential for early death. Researchers looked at 4,872 adults who were between the ages of 18 and 30. The study involved the participants using treadmill exercises from March of 1985 to June 1986, as well as 2,472 individuals who were tested seven years later. What did the researchers find? Out of the 4,872 participants, 273 died and 193 experienced cardiovascular disease during the follow-up tests. Among the 273 deaths, 200 were non-cardiovascular. How can cardiorespiratory fitness help young adults?John Higgins, MD, explains the study and discusses why fitness is so important to heart health, especially in young people.

A recent study that was posted by JAMA Internal Medicine found that young adults who participated in cardiorespiratory fitness had lower chances of developing cardiovascular disease and avoided the potential for early death. Researchers looked at 4,872 adults who were between the ages of 18 and 30. The study involved the participants using treadmill exercises from March of 1985 to June 1986, as well as 2,472 individuals who were tested seven years later. What did the researchers find? Out of the 4,872 participants, 273 died and 193 experienced cardiovascular disease during the follow-up tests. Among the 273 deaths, 200 were non-cardiovascular. How can cardiorespiratory fitness help young adults?John Higgins, MD, explains the study and discusses why fitness is so important to heart health, especially in young people.

A study recently published in JACC: Clinical Electrophysiology found that being overweight or obese while in adulthood contributed to an increased risk of sudden cardiac death. Researchers used data from the Nurses’ Health Study, which looked at 72,484 women during a 32-year span (1980 to 2012). Researchers looked at the relation between body mass index (BMI) and weight gain and the risk for sudden cardiac death, death from coronary heart disease, and non-fatal heart attacks. What did the researchers find? Over the 32-year period of the study, researchers found 445 cases of sudden cardiac death, 1,286 cases of fatal coronary heart disease, and 2,272 non-fatal heart attacks.John Higgins, MD, joins Melanie Cole, MS, to discuss the study and how being overweight and/or obese can cause an increase of cardiac death.

A study recently published in JACC: Clinical Electrophysiology found that being overweight or obese while in adulthood contributed to an increased risk of sudden cardiac death. Researchers used data from the Nurses’ Health Study, which looked at 72,484 women during a 32-year span (1980 to 2012). Researchers looked at the relation between body mass index (BMI) and weight gain and the risk for sudden cardiac death, death from coronary heart disease, and non-fatal heart attacks. What did the researchers find? Over the 32-year period of the study, researchers found 445 cases of sudden cardiac death, 1,286 cases of fatal coronary heart disease, and 2,272 non-fatal heart attacks.John Higgins, MD, joins Melanie Cole, MS, to discuss the study and how being overweight and/or obese can cause an increase of cardiac death.

Why is physical activity important for children?Healthy development is crucial for your child. A recent study conducted by Medical College of Georgia at Georgia Regents University found that your child's weight and activity level has an impact on his or her's ability to think.Researchers looked at 45 normal-weight children that were between the ages of seven and 11. Of these children, 25 were active and 20 weren't.What did researchers find?Results showed that children who were lean and active scored better on cognitive tests than the inactive and overweight children.What else did the researchers find?John Higgins, MD, shares more details of the study and explains why weight and exercise matter when it comes to your child's cognitive health.

A recent study conducted by the University of Wisconsin Madison found that using a Fitbit can help postmenopausal obese women stay motivated to lose weight.According to the Centers for Disease Control and Prevention (CDC), one-third (78.6 million) of U.S. adults are obese.A recent study conducted by the University of Wisconsin Madison found that using a Fitbit can help postmenopausal obese women stay motivated to lose weight.The participants included 25 overweight or obese postmenopausal women, and each received a 16-week technology-based intervention that used the Fitbit physical activity tracker and website.The overall study's goal was for 150 minutes/week of moderate and intense physical activity; however, individual goals were reset after week four based on progress.What were the results of the study?John Higgins, MD, joins Melanie Cole, MS, to discuss the study and how a Fitbit or other wearable device can help you stay motivated.

Healthy development is crucial for your child. A recent study conducted by Medical College of Georgia at Georgia Regents University found that your child's weight and activity level has an impact on his or her's ability to think.Researchers looked at 45 normal-weight children that were between the ages of seven and 11. Of these children, 25 were active and 20 weren't.What did researchers find?Results showed that children who were lean and active scored better on cognitive tests than the inactive and overweight children.What else did the researchers find?John Higgins, MD, shares more details of the study and explains why weight and exercise matter when it comes to your child's cognitive health.

Healthy development is crucial for your child. A recent study conducted by Medical College of Georgia at Georgia Regents University found that your child's weight and activity level has an impact on his or her's ability to think.Researchers looked at 45 normal-weight children that were between the ages of seven and 11. Of these children, 25 were active and 20 weren't.What did researchers find?Results showed that children who were lean and active scored better on cognitive tests than the inactive and overweight children.What else did the researchers find?John Higgins, MD, shares more details of the study and explains why weight and exercise matter when it comes to your child's cognitive health.

According to the Centers for Disease Control and Prevention (CDC), one-third (78.6 million) of U.S. adults are obese.A recent study conducted by the University of Wisconsin Madison found that using a Fitbit can help postmenopausal obese women stay motivated to lose weight.The participants included 25 overweight or obese postmenopausal women, and each received a 16-week technology-based intervention that used the Fitbit physical activity tracker and website.The overall study's goal was for 150 minutes/week of moderate and intense physical activity; however, individual goals were reset after week four based on progress.What were the results of the study?John Higgins, MD, joins Melanie Cole, MS, to discuss the study and how a Fitbit or other wearable device can help you stay motivated.

According to the Centers for Disease Control and Prevention (CDC), one-third (78.6 million) of U.S. adults are obese.A recent study conducted by the University of Wisconsin Madison found that using a Fitbit can help postmenopausal obese women stay motivated to lose weight.The participants included 25 overweight or obese postmenopausal women, and each received a 16-week technology-based intervention that used the Fitbit physical activity tracker and website.The overall study's goal was for 150 minutes/week of moderate and intense physical activity; however, individual goals were reset after week four based on progress.What were the results of the study?John Higgins, MD, joins Melanie Cole, MS, to discuss the study and how a Fitbit or other wearable device can help you stay motivated.

Even though it's tempting to boost your energy levels, it's not worth the risk.When you're running on five hours of sleep and the long list of things you need to get done isn't getting any shorter, it can be extremely tempting to reach for an energy drink to boost your energy levels.However, just one energy drink comes with a risk.According to a study by the American Heart Association, drinking one 16-ounce energy drink boosts blood pressure and the stress hormone responses in young, healthy adults.What else did the research find?Listen in as John Higgins, MD, shares information from the recent study, including this new-found link between energy drinks and the risk for heart disease.

With fewer calories and some amazing health benefits, why not have a glass or two of bubbly?Whether you're celebrating at a wedding, or toasting to the New Year, champagne might be your go-to drink.It turns out that there may actually be some health benefits from popping bottles. For example, while a glass of wine usually contains 120 calories, a four-ounce glass of champagne contains only 90 calories.A recent study also found that drinking one to three glasses of champagne a week can help delay the onset of dementia and memory loss.Will you be toasting to good health this year?Listen in as John Higgins, MD, shares the health benefits of drinking champagne.

When you're running on five hours of sleep and the long list of things you need to get done isn't getting any shorter, it can be extremely tempting to reach for an energy drink to boost your energy levels.However, just one energy drink comes with a risk.According to a study by the American Heart Association, drinking one 16-ounce energy drink boosts blood pressure and the stress hormone responses in young, healthy adults.What else did the research find?Listen in as John Higgins, MD, shares information from the recent study, including this new-found link between energy drinks and the risk for heart disease.

When you're running on five hours of sleep and the long list of things you need to get done isn't getting any shorter, it can be extremely tempting to reach for an energy drink to boost your energy levels.However, just one energy drink comes with a risk.According to a study by the American Heart Association, drinking one 16-ounce energy drink boosts blood pressure and the stress hormone responses in young, healthy adults.What else did the research find?Listen in as John Higgins, MD, shares information from the recent study, including this new-found link between energy drinks and the risk for heart disease.

Whether you're celebrating at a wedding, or toasting to the New Year, champagne might be your go-to drink.It turns out that there may actually be some health benefits from popping bottles. For example, while a glass of wine usually contains 120 calories, a four-ounce glass of champagne contains only 90 calories.A recent study also found that drinking one to three glasses of champagne a week can help delay the onset of dementia and memory loss.Will you be toasting to good health this year?Listen in as John Higgins, MD, shares the health benefits of drinking champagne.

Whether you're celebrating at a wedding, or toasting to the New Year, champagne might be your go-to drink.It turns out that there may actually be some health benefits from popping bottles. For example, while a glass of wine usually contains 120 calories, a four-ounce glass of champagne contains only 90 calories.A recent study also found that drinking one to three glasses of champagne a week can help delay the onset of dementia and memory loss.Will you be toasting to good health this year?Listen in as John Higgins, MD, shares the health benefits of drinking champagne.

What can you do to stay on track during the holidays?During the months of October to January, you're at an increased risk of gaining weight and losing sight of your health and fitness goals.In fact, during the holiday season, the average person gains one to two pounds and people who are already overweight can gain close to five pounds.What are some tips to help avoid weight gain and to stay on track during the holidays?Listen in as fitness experts Grace Desimone and Neal Pire share the best fitness strategies for the holiday season.

During the holidays, it can be hard to find a balance between enjoying yourself and sticking to your health and fitness goals.Throughout the holidays, it can be extremely tempting to just embrace the food and alcohol that surround you. You may think you can give yourself a break and that you'll start "fresh" in the New Year.Even though this plan sounds appealing, it could actually backfire and set you back further in your health and fitness goals.You might also be thinking the extreme opposite, pushing yourself at an unhealthy rate. Working out constantly while not getting enough food can be dangerous and unhealthy.How can you find a balance and not sabotage your health and fitness during the holidays?Listen in as fitness experts Grace Desimone and Neal Pire share tips on how to stay healthy throughout the holiday season.

During the months of October to January, you're at an increased risk of gaining weight and losing sight of your health and fitness goals.In fact, during the holiday season, the average person gains one to two pounds and people who are already overweight can gain close to five pounds.What are some tips to help avoid weight gain and to stay on track during the holidays?Listen in as fitness experts Grace Desimone and Neal Pire share the best fitness strategies for the holiday season.

During the months of October to January, you're at an increased risk of gaining weight and losing sight of your health and fitness goals.In fact, during the holiday season, the average person gains one to two pounds and people who are already overweight can gain close to five pounds.What are some tips to help avoid weight gain and to stay on track during the holidays?Listen in as fitness experts Grace Desimone and Neal Pire share the best fitness strategies for the holiday season.

Throughout the holidays, it can be extremely tempting to just embrace the food and alcohol that surround you. You may think you can give yourself a break and that you'll start "fresh" in the New Year.Even though this plan sounds appealing, it could actually backfire and set you back further in your health and fitness goals.You might also be thinking the extreme opposite, pushing yourself at an unhealthy rate. Working out constantly while not getting enough food can be dangerous and unhealthy.How can you find a balance and not sabotage your health and fitness during the holidays?Listen in as fitness experts Grace Desimone and Neal Pire share tips on how to stay healthy throughout the holiday season.

Throughout the holidays, it can be extremely tempting to just embrace the food and alcohol that surround you. You may think you can give yourself a break and that you'll start "fresh" in the New Year.Even though this plan sounds appealing, it could actually backfire and set you back further in your health and fitness goals.You might also be thinking the extreme opposite, pushing yourself at an unhealthy rate. Working out constantly while not getting enough food can be dangerous and unhealthy.How can you find a balance and not sabotage your health and fitness during the holidays?Listen in as fitness experts Grace Desimone and Neal Pire share tips on how to stay healthy throughout the holiday season.

Many airports now have specific workout rooms and are offering health club memberships if you fly frequently.When you're traveling and are expected to be somewhere at a certain time, it can be extremely frustrating when your flight has become delayed.To pass the time and help ease stress, you might want to consider doing some exercises. In fact, many airports offer exercise rooms and health clubs for passengers waiting for their flights.What are some exercises you can do while stuck at an airport?Listen in as Christopher George Berger, PhD, shares simple yet effective workouts you can do in an airport if you have some time to kill.

The last thing you want to worry about is getting sick while traveling during the holidays.During one of the busiest times of the year, getting sick at an airport might be the last thing you want to worry about.You may try to avoid getting sick while traveling by taking care of your health before you take off. But, with airborne illnesses, new environments, and typically unhealthy foods, it can be difficult to prevent.How can you stay healthy during your holiday travels?Listen in as Christopher George Berger, PhD, shares how you can stay healthy while traveling during the holiday season.

When you're traveling and are expected to be somewhere at a certain time, it can be extremely frustrating when your flight has become delayed.To pass the time and help ease stress, you might want to consider doing some exercises. In fact, many airports offer exercise rooms and health clubs for passengers waiting for their flights.What are some exercises you can do while stuck at an airport?Listen in as Christopher George Berger, PhD, shares simple yet effective workouts you can do in an airport if you have some time to kill.

When you're traveling and are expected to be somewhere at a certain time, it can be extremely frustrating when your flight has become delayed.To pass the time and help ease stress, you might want to consider doing some exercises. In fact, many airports offer exercise rooms and health clubs for passengers waiting for their flights.What are some exercises you can do while stuck at an airport?Listen in as Christopher George Berger, PhD, shares simple yet effective workouts you can do in an airport if you have some time to kill.

During one of the busiest times of the year, getting sick at an airport might be the last thing you want to worry about.You may try to avoid getting sick while traveling by taking care of your health before you take off. But, with airborne illnesses, new environments, and typically unhealthy foods, it can be difficult to prevent.How can you stay healthy during your holiday travels?Listen in as Christopher George Berger, PhD, shares how you can stay healthy while traveling during the holiday season.

During one of the busiest times of the year, getting sick at an airport might be the last thing you want to worry about.You may try to avoid getting sick while traveling by taking care of your health before you take off. But, with airborne illnesses, new environments, and typically unhealthy foods, it can be difficult to prevent.How can you stay healthy during your holiday travels?Listen in as Christopher George Berger, PhD, shares how you can stay healthy while traveling during the holiday season.

How can you effectively use heart rate monitoring in your personal workouts?Heart rate monitoring can be extremely beneficial for your overall health. For example, high resistance intervals are an effective method for improving the aerobic qualities of fast twitch fibers through constant oxygen delivery to your muscles.However, before buying a heart rate monitor, there are some things you need to be aware of. What are some of the features you should look for when purchasing a heart rate monitor?Listen in as George Centeio, MA, shares the benefits of heart rate monitoring, as well as what you should look for when you buy a heart rate monitor.

How can a heart rate monitor help enhance your workout?Within the past few years, heart rate monitoring has become a popular fitness trend.Monitoring your heart rate can be used to measure how hard you're working during an exercise, and track changes in your fitness level. Cardiac intervals are a high-intensity option for increasing the power of the cardiac muscle and its mitochondrial density.Why would you want to consider using this method of fitness?Listen in as George Centeio, MA, shares the basics of heart rate monitoring.

Heart rate monitoring can be extremely beneficial for your overall health. For example, high resistance intervals are an effective method for improving the aerobic qualities of fast twitch fibers through constant oxygen delivery to your muscles.However, before buying a heart rate monitor, there are some things you need to be aware of. What are some of the features you should look for when purchasing a heart rate monitor?Listen in as George Centeio, MA, shares the benefits of heart rate monitoring, as well as what you should look for when you buy a heart rate monitor.

Heart rate monitoring can be extremely beneficial for your overall health. For example, high resistance intervals are an effective method for improving the aerobic qualities of fast twitch fibers through constant oxygen delivery to your muscles.However, before buying a heart rate monitor, there are some things you need to be aware of. What are some of the features you should look for when purchasing a heart rate monitor?Listen in as George Centeio, MA, shares the benefits of heart rate monitoring, as well as what you should look for when you buy a heart rate monitor.

Within the past few years, heart rate monitoring has become a popular fitness trend.Monitoring your heart rate can be used to measure how hard you're working during an exercise, and track changes in your fitness level. Cardiac intervals are a high-intensity option for increasing the power of the cardiac muscle and its mitochondrial density.Why would you want to consider using this method of fitness?Listen in as George Centeio, MA, shares the basics of heart rate monitoring.

Within the past few years, heart rate monitoring has become a popular fitness trend.Monitoring your heart rate can be used to measure how hard you're working during an exercise, and track changes in your fitness level. Cardiac intervals are a high-intensity option for increasing the power of the cardiac muscle and its mitochondrial density.Why would you want to consider using this method of fitness?Listen in as George Centeio, MA, shares the basics of heart rate monitoring.

Is wearable tech the most popular gadget in fitness?The annual survey of worldwide fitness trends is now in its 10th year, and this go-around has some very surprising results.Back in 2014, high-intensity interval training (HIIT) took over the number-one spot, which was previously long-held by educated, certified, and experienced fitness professionals (in that position since 2008 and now at number five).Body weight training took over the number-one spot for 2015 but fell to number two in 2016 behind newcomer wearable technology.The 2016 ACSM Worldwide Survey of Fitness Trends continues to support previous trends, with two additional trends appearing in the top 20: flexibility and mobility rollers and Smartphone exercise apps.What are the most popular Smartphone exercise apps?Listen in as Walt Thompson, PhD, shares the most popular Smartphone exercise apps, as well as the other fitness trends of 2016.

What will be the most popular fitness trend of 2016?If you're trying to lose weight or transform your life into a healthier one, you might have thought about using a wearable device that tracks your running mileage, calories burned, and your average heart rate.The American College of Sports Medicine (ACSM) has announced its annual fitness trend forecast, and, for the first time, exercise pros say wearable technology will be the top trend in fitness. The results were released in the article "Worldwide Survey of Fitness Trends for 2016: 10th Anniversary Edition" published in the November/December issue of ACSM's Health & Fitness Journal®.What can you expect for the months to come as trends in fitness?Listen in as Walt Thompson, PhD, shares the top fitness trends for 2016.

What are some questions you should be asking your personal trainer?Whether it's losing weight before a big event (class reunion), or just trying to get back in the swing of working out, you may have hired a personal trainer to help you with your specific goals.You may be dying to ask your personal trainer certain questions, like how quickly will you be seeing results?Listen in as fitness experts Grace Desimone and Neal Pire answer the most common questions that you may want to ask your personal trainer.

The annual survey of worldwide fitness trends is now in its 10th year, and this go-around has some very surprising results.Back in 2014, high-intensity interval training (HIIT) took over the number-one spot, which was previously long-held by educated, certified, and experienced fitness professionals (in that position since 2008 and now at number five).Body weight training took over the number-one spot for 2015 but fell to number two in 2016 behind newcomer wearable technology.The 2016 ACSM Worldwide Survey of Fitness Trends continues to support previous trends, with two additional trends appearing in the top 20: flexibility and mobility rollers and Smartphone exercise apps.What are the most popular Smartphone exercise apps?Listen in as Walt Thompson, PhD, shares the most popular Smartphone exercise apps, as well as the other fitness trends of 2016.

The annual survey of worldwide fitness trends is now in its 10th year, and this go-around has some very surprising results.Back in 2014, high-intensity interval training (HIIT) took over the number-one spot, which was previously long-held by educated, certified, and experienced fitness professionals (in that position since 2008 and now at number five).Body weight training took over the number-one spot for 2015 but fell to number two in 2016 behind newcomer wearable technology.The 2016 ACSM Worldwide Survey of Fitness Trends continues to support previous trends, with two additional trends appearing in the top 20: flexibility and mobility rollers and Smartphone exercise apps.What are the most popular Smartphone exercise apps?Listen in as Walt Thompson, PhD, shares the most popular Smartphone exercise apps, as well as the other fitness trends of 2016.

If you're trying to lose weight or transform your life into a healthier one, you might have thought about using a wearable device that tracks your running mileage, calories burned, and your average heart rate.The American College of Sports Medicine (ACSM) has announced its annual fitness trend forecast, and, for the first time, exercise pros say wearable technology will be the top trend in fitness. The results were released in the article "Worldwide Survey of Fitness Trends for 2016: 10th Anniversary Edition" published in the November/December issue of ACSM's Health & Fitness Journal®.What can you expect for the months to come as trends in fitness?Listen in as Walt Thompson, PhD, shares the top fitness trends for 2016.

If you're trying to lose weight or transform your life into a healthier one, you might have thought about using a wearable device that tracks your running mileage, calories burned, and your average heart rate.The American College of Sports Medicine (ACSM) has announced its annual fitness trend forecast, and, for the first time, exercise pros say wearable technology will be the top trend in fitness. The results were released in the article "Worldwide Survey of Fitness Trends for 2016: 10th Anniversary Edition" published in the November/December issue of ACSM's Health & Fitness Journal®.What can you expect for the months to come as trends in fitness?Listen in as Walt Thompson, PhD, shares the top fitness trends for 2016.

Whether it's losing weight before a big event (class reunion), or just trying to get back in the swing of working out, you may have hired a personal trainer to help you with your specific goals.You may be dying to ask your personal trainer certain questions, like how quickly will you be seeing results?Listen in as fitness experts Grace Desimone and Neal Pire answer the most common questions that you may want to ask your personal trainer.

Whether it's losing weight before a big event (class reunion), or just trying to get back in the swing of working out, you may have hired a personal trainer to help you with your specific goals.You may be dying to ask your personal trainer certain questions, like how quickly will you be seeing results?Listen in as fitness experts Grace Desimone and Neal Pire answer the most common questions that you may want to ask your personal trainer.

Recent reports suggest that sitting for long periods of time can be just as bad as smoking.You might have heard how bad sitting can be for your health. Unfortunately, you might be spending most of your time sitting at work, and you might find it difficult to stay active throughout the workday. What if there was a way to get some exercise in while you were at the office?By providing workers with a portable pedaling device, researchers have discovered that inspiring office employees to be active at work could be as easy as pedaling a bike... and they don't even have to leave their desks.Listen in as John Higgins, MD, discusses what a portable pedaling device is and how it can help you stay active throughout the work week.

Certain activities like strength training aren't accurately measured on your fitness tracker. Why is that?If you're trying to lose weight or keep better track of your calorie intake and how many calories you're burning, fitness trackers can be great.Activity trackers can provide a good overall estimate of calories burned, but a new study finds they're less accurate when measuring certain activities, such as strength training.Listen in as John Higgins, MD, shares why your activity tracker could be great for monitoring certain activities, but not strength training. He also discusses if there is a way to accurately measure your activity level during strength training.

You might have heard how bad sitting can be for your health. Unfortunately, you might be spending most of your time sitting at work, and you might find it difficult to stay active throughout the workday. What if there was a way to get some exercise in while you were at the office?By providing workers with a portable pedaling device, researchers have discovered that inspiring office employees to be active at work could be as easy as pedaling a bike... and they don't even have to leave their desks.Listen in as John Higgins, MD, discusses what a portable pedaling device is and how it can help you stay active throughout the work week.

You might have heard how bad sitting can be for your health. Unfortunately, you might be spending most of your time sitting at work, and you might find it difficult to stay active throughout the workday. What if there was a way to get some exercise in while you were at the office?By providing workers with a portable pedaling device, researchers have discovered that inspiring office employees to be active at work could be as easy as pedaling a bike... and they don't even have to leave their desks.Listen in as John Higgins, MD, discusses what a portable pedaling device is and how it can help you stay active throughout the work week.

If you're trying to lose weight or keep better track of your calorie intake and how many calories you're burning, fitness trackers can be great.Activity trackers can provide a good overall estimate of calories burned, but a new study finds they're less accurate when measuring certain activities, such as strength training.Listen in as John Higgins, MD, shares why your activity tracker could be great for monitoring certain activities, but not strength training. He also discusses if there is a way to accurately measure your activity level during strength training.

If you're trying to lose weight or keep better track of your calorie intake and how many calories you're burning, fitness trackers can be great.Activity trackers can provide a good overall estimate of calories burned, but a new study finds they're less accurate when measuring certain activities, such as strength training.Listen in as John Higgins, MD, shares why your activity tracker could be great for monitoring certain activities, but not strength training. He also discusses if there is a way to accurately measure your activity level during strength training.

The World Health Organization (WHO) recently stated that processed meats like bacon and hot dogs are just as harmful as tobacco and asbestos.Meat can be a great source of protein, B vitamins and minerals like iron and zinc. However, the World Health Organization (WHO) is suggesting that eating red meat and processed meat can increase your risk for cancer.The WHO indicated in their report that 50 grams of processed meat a day can increase your chance of developing colorectal cancer by 18 percent.Processed meat is labeled as such when something has been added to the meat product in order to extend shelf life or change the taste (for example, when a meat is smoked, cured, or has added preservatives).What else did the WHO find in their research?Listen in as Felicia Stoler, PhD, shares the latest findings from the WHO on meat and your cancer risk.

What are healthier options that you can substitute for candy?Halloween isn't just for kids; adults also can participate in the fun festivities that take place every October.Whether dressing up in costumes, watching scary movies with festive foods, or having parties with their friends, most people enjoy Halloween.However, Halloween can also be the beginning of a failing dieting plan.In fact, Americans eat approximately 24 pounds of candy every year. How can you enjoy Halloween without the dent in your diet?Felicia Stoler, PhD, shares the non-candy treats that are surprisingly healthy and won't cause your diet to go haywire.

Meat can be a great source of protein, B vitamins and minerals like iron and zinc. However, the World Health Organization (WHO) is suggesting that eating red meat and processed meat can increase your risk for cancer.The WHO indicated in their report that 50 grams of processed meat a day can increase your chance of developing colorectal cancer by 18 percent.Processed meat is labeled as such when something has been added to the meat product in order to extend shelf life or change the taste (for example, when a meat is smoked, cured, or has added preservatives).What else did the WHO find in their research?Listen in as Felicia Stoler, PhD, shares the latest findings from the WHO on meat and your cancer risk.

Meat can be a great source of protein, B vitamins and minerals like iron and zinc. However, the World Health Organization (WHO) is suggesting that eating red meat and processed meat can increase your risk for cancer.The WHO indicated in their report that 50 grams of processed meat a day can increase your chance of developing colorectal cancer by 18 percent.Processed meat is labeled as such when something has been added to the meat product in order to extend shelf life or change the taste (for example, when a meat is smoked, cured, or has added preservatives).What else did the WHO find in their research?Listen in as Felicia Stoler, PhD, shares the latest findings from the WHO on meat and your cancer risk.

Halloween isn't just for kids; adults also can participate in the fun festivities that take place every October.Whether dressing up in costumes, watching scary movies with festive foods, or having parties with their friends, most people enjoy Halloween.However, Halloween can also be the beginning of a failing dieting plan.In fact, Americans eat approximately 24 pounds of candy every year. How can you enjoy Halloween without the dent in your diet?Felicia Stoler, PhD, shares the non-candy treats that are surprisingly healthy and won't cause your diet to go haywire.

Halloween isn't just for kids; adults also can participate in the fun festivities that take place every October.Whether dressing up in costumes, watching scary movies with festive foods, or having parties with their friends, most people enjoy Halloween.However, Halloween can also be the beginning of a failing dieting plan.In fact, Americans eat approximately 24 pounds of candy every year. How can you enjoy Halloween without the dent in your diet?Felicia Stoler, PhD, shares the non-candy treats that are surprisingly healthy and won't cause your diet to go haywire.

How can you teach yourself to slow down while eating?What you eat is an essential part of achieving and maintaining good health. What you may not know is that when and how you eat can be just as important. This is especially true if your goal is to lose weight.Here are two ways that changing the way you eat can help you lose weight and keep it off:First, eating more slowly can help you limit the amount of food you eat. In addition to controlling how much food you consume, eating slower is a good way to enjoy meals -- both the food and the company -- more fully.There is a physiological reason to slow down, too. Your appetite is regulated by a host of factors, including the act of eating and the presence of food in your stomach. As you eat, your stomach fills. This triggers the release of hormones that signal your brain to reduce your appetite. The result is that as your stomach fills, you feel less hungry.The combination of what, when, and how you eat can make an important difference in how much you eat, the key to losing weight and keeping it off. As you try to make healthier food choices, consider eating more slowly and making dinner the end of your eating day.Brian Parr, PhD, joins Melanie Cole, MS, to discuss how eating slow can be used as a successful way to lose weight.

Why is it important to prevent a lapse from happening?Making changes to diet and exercise habits for weight loss or to improve health and fitness can be one of the most difficult behavior modifications to undertake.Making lasting changes (think years, not weeks or months), means that these behaviors must be maintained, and success depends on much more than simply following a diet or exercise program.Perhaps the most important tool for promoting long-term behavior changes is preventing a slip-up from happening. For example, a bad day or bad week of sticking to your diet is considered a slip-up, or even a relapse.No one is perfect, so lapses will naturally occur. It's important not to beat yourself up about it but rather move forward and make a note of what could have caused that lapse to happen.What are the ways you can prevent a lapse from happening?Listen in as Brian Parr, PhD, shares how you can break the diet chain and finally reach your weight loss goals.

What you eat is an essential part of achieving and maintaining good health. What you may not know is that when and how you eat can be just as important. This is especially true if your goal is to lose weight.Here are two ways that changing the way you eat can help you lose weight and keep it off:First, eating more slowly can help you limit the amount of food you eat. In addition to controlling how much food you consume, eating slower is a good way to enjoy meals -- both the food and the company -- more fully.There is a physiological reason to slow down, too. Your appetite is regulated by a host of factors, including the act of eating and the presence of food in your stomach. As you eat, your stomach fills. This triggers the release of hormones that signal your brain to reduce your appetite. The result is that as your stomach fills, you feel less hungry.The combination of what, when, and how you eat can make an important difference in how much you eat, the key to losing weight and keeping it off. As you try to make healthier food choices, consider eating more slowly and making dinner the end of your eating day.Brian Parr, PhD, joins Melanie Cole, MS, to discuss how eating slow can be used as a successful way to lose weight.

What you eat is an essential part of achieving and maintaining good health. What you may not know is that when and how you eat can be just as important. This is especially true if your goal is to lose weight.Here are two ways that changing the way you eat can help you lose weight and keep it off:First, eating more slowly can help you limit the amount of food you eat. In addition to controlling how much food you consume, eating slower is a good way to enjoy meals -- both the food and the company -- more fully.There is a physiological reason to slow down, too. Your appetite is regulated by a host of factors, including the act of eating and the presence of food in your stomach. As you eat, your stomach fills. This triggers the release of hormones that signal your brain to reduce your appetite. The result is that as your stomach fills, you feel less hungry.The combination of what, when, and how you eat can make an important difference in how much you eat, the key to losing weight and keeping it off. As you try to make healthier food choices, consider eating more slowly and making dinner the end of your eating day.Brian Parr, PhD, joins Melanie Cole, MS, to discuss how eating slow can be used as a successful way to lose weight.

Making changes to diet and exercise habits for weight loss or to improve health and fitness can be one of the most difficult behavior modifications to undertake.Making lasting changes (think years, not weeks or months), means that these behaviors must be maintained, and success depends on much more than simply following a diet or exercise program.Perhaps the most important tool for promoting long-term behavior changes is preventing a slip-up from happening. For example, a bad day or bad week of sticking to your diet is considered a slip-up, or even a relapse.No one is perfect, so lapses will naturally occur. It's important not to beat yourself up about it but rather move forward and make a note of what could have caused that lapse to happen.What are the ways you can prevent a lapse from happening?Listen in as Brian Parr, PhD, shares how you can break the diet chain and finally reach your weight loss goals.

Making changes to diet and exercise habits for weight loss or to improve health and fitness can be one of the most difficult behavior modifications to undertake.Making lasting changes (think years, not weeks or months), means that these behaviors must be maintained, and success depends on much more than simply following a diet or exercise program.Perhaps the most important tool for promoting long-term behavior changes is preventing a slip-up from happening. For example, a bad day or bad week of sticking to your diet is considered a slip-up, or even a relapse.No one is perfect, so lapses will naturally occur. It's important not to beat yourself up about it but rather move forward and make a note of what could have caused that lapse to happen.What are the ways you can prevent a lapse from happening?Listen in as Brian Parr, PhD, shares how you can break the diet chain and finally reach your weight loss goals.

Motivational messages can help you stay on track with your workouts.Even though you may not like how obsessed our society has become with social media, a new study shows that it might actually be beneficial when it comes to your health.A study conducted by researchers from the University of Pennsylvania and published in the journal Prevention Medicine Reports found that social networks can actually help you stay motivated to work out, especially during cold months.In a randomized controlled trial, researchers created a website where 217 graduate students enrolled in free exercise classes. Some of the participants received promotional messages (including motivational videos and infographics on fitness tips), while the other participants did not receive anything.What did the researchers find after the 13-week study?Walking coach, Michele Stanton, shares how social media networks can help you stay motivated to work out.

How can you keep your fitness goals on track during the winter months?When the weather gets a little colder, it's easy to find any excuse to stay curled up on the couch and skip your workout.The American College of Sports Medicine (ACSM) recommends a minimum of 30 minutes of moderate-intensity physical activity, five days per week, and 8-10 strength training exercises (with 8-12 repetitions of each) twice per week to maintain good health.During the winter, you can either opt for walking at an indoor track, using a gym for stationary bikes or treadmills, or work out inside your home.Michele Stanton, Walking Coach, joins Melanie Cole, MS, to discuss how you can stay motivated to work out throughout the colder months.

Even though you may not like how obsessed our society has become with social media, a new study shows that it might actually be beneficial when it comes to your health.A study conducted by researchers from the University of Pennsylvania and published in the journal Prevention Medicine Reports found that social networks can actually help you stay motivated to work out, especially during cold months.In a randomized controlled trial, researchers created a website where 217 graduate students enrolled in free exercise classes. Some of the participants received promotional messages (including motivational videos and infographics on fitness tips), while the other participants did not receive anything.What did the researchers find after the 13-week study?Walking coach, Michele Stanton, shares how social media networks can help you stay motivated to work out.

Even though you may not like how obsessed our society has become with social media, a new study shows that it might actually be beneficial when it comes to your health.A study conducted by researchers from the University of Pennsylvania and published in the journal Prevention Medicine Reports found that social networks can actually help you stay motivated to work out, especially during cold months.In a randomized controlled trial, researchers created a website where 217 graduate students enrolled in free exercise classes. Some of the participants received promotional messages (including motivational videos and infographics on fitness tips), while the other participants did not receive anything.What did the researchers find after the 13-week study?Walking coach, Michele Stanton, shares how social media networks can help you stay motivated to work out.

When the weather gets a little colder, it's easy to find any excuse to stay curled up on the couch and skip your workout.The American College of Sports Medicine (ACSM) recommends a minimum of 30 minutes of moderate-intensity physical activity, five days per week, and 8-10 strength training exercises (with 8-12 repetitions of each) twice per week to maintain good health.During the winter, you can either opt for walking at an indoor track, using a gym for stationary bikes or treadmills, or work out inside your home.Michele Stanton, Walking Coach, joins Melanie Cole, MS, to discuss how you can stay motivated to work out throughout the colder months.

When the weather gets a little colder, it's easy to find any excuse to stay curled up on the couch and skip your workout.The American College of Sports Medicine (ACSM) recommends a minimum of 30 minutes of moderate-intensity physical activity, five days per week, and 8-10 strength training exercises (with 8-12 repetitions of each) twice per week to maintain good health.During the winter, you can either opt for walking at an indoor track, using a gym for stationary bikes or treadmills, or work out inside your home.Michele Stanton, Walking Coach, joins Melanie Cole, MS, to discuss how you can stay motivated to work out throughout the colder months.

What are some exercises women can do to achieve results?High intensity interval training (HIIT) is often recommended as a way to improve cardiovascular fitness in men and women.However, studies on these exercise regimens have focused on younger subjects. Researchers looked at whether HIIT effects were the same for older males and females as those noted in younger adults and found significant differences in the results in men and women.What are some exercises that women can do to achieve results?John Higgins, MD, discusses why HIIT might work better for men than for women, as well as other exercises women can do to achieve results.

How does alcohol blow your diet?Even if you save going out with your partner or friends for the weekend, sipping on too many cocktails just one or two nights a week can have drastic consequences on your diet.You may not realize it, but alcoholic beverages can be packed with calories. In fact, a five-ounce glass of red or white wine contains about 120 calories, a 12-ounce beer has about 150 calories, and a 1.5-ounce shot of 80-proof liquor has about 100 calories.Alcohol also lowers your blood sugar, which can cause you to rummage around your kitchen looking for something to eat.John Higgins, MD, joins Melanie Cole, MS, to discuss how alcohol can blow your diet.

High intensity interval training (HIIT) is often recommended as a way to improve cardiovascular fitness in men and women.However, studies on these exercise regimens have focused on younger subjects. Researchers looked at whether HIIT effects were the same for older males and females as those noted in younger adults and found significant differences in the results in men and women.What are some exercises that women can do to achieve results?John Higgins, MD, discusses why HIIT might work better for men than for women, as well as other exercises women can do to achieve results.

High intensity interval training (HIIT) is often recommended as a way to improve cardiovascular fitness in men and women.However, studies on these exercise regimens have focused on younger subjects. Researchers looked at whether HIIT effects were the same for older males and females as those noted in younger adults and found significant differences in the results in men and women.What are some exercises that women can do to achieve results?John Higgins, MD, discusses why HIIT might work better for men than for women, as well as other exercises women can do to achieve results.

Even if you save going out with your partner or friends for the weekend, sipping on too many cocktails just one or two nights a week can have drastic consequences on your diet.You may not realize it, but alcoholic beverages can be packed with calories. In fact, a five-ounce glass of red or white wine contains about 120 calories, a 12-ounce beer has about 150 calories, and a 1.5-ounce shot of 80-proof liquor has about 100 calories.Alcohol also lowers your blood sugar, which can cause you to rummage around your kitchen looking for something to eat.John Higgins, MD, joins Melanie Cole, MS, to discuss how alcohol can blow your diet.

Even if you save going out with your partner or friends for the weekend, sipping on too many cocktails just one or two nights a week can have drastic consequences on your diet.You may not realize it, but alcoholic beverages can be packed with calories. In fact, a five-ounce glass of red or white wine contains about 120 calories, a 12-ounce beer has about 150 calories, and a 1.5-ounce shot of 80-proof liquor has about 100 calories.Alcohol also lowers your blood sugar, which can cause you to rummage around your kitchen looking for something to eat.John Higgins, MD, joins Melanie Cole, MS, to discuss how alcohol can blow your diet.

Finding out what causes your muscle cramping can save you from the constant pain.Even though pulling a muscle isn't considered life threatening, it still can be a huge pain.Muscle cramping can keep you from exercising, or from reaching any goals that you've previously set for yourself.But, why do muscle cramps happen? Is it from overuse (fatigue) or do you have something a little more serious like an electrolyte deficiency?Listen in as Michael F. Bergeron, PhD, FACSM, shares whether or not your muscle cramping is derived from fatigue or electrolyte deficiencies.

Why is a balance in athletics important?If you or someone you love is involved in athletics, you know how important it is to keep your health safe and your body injury-free.You may also know the importance of getting your child involved in athletics at a younger age in order to help them seek the benefits of both physical activity and social interaction. However, trying to keep athletics fun in order for your child to stay interested over the years can be a challenge.Michael F. Bergeron, PhD, FACSM, shares how you can find ways to make athletics balanced and fun.

Even though pulling a muscle isn't considered life threatening, it still can be a huge pain.Muscle cramping can keep you from exercising, or from reaching any goals that you've previously set for yourself.But, why do muscle cramps happen? Is it from overuse (fatigue) or do you have something a little more serious like an electrolyte deficiency?Listen in as Michael F. Bergeron, PhD, FACSM, shares whether or not your muscle cramping is derived from fatigue or electrolyte deficiencies.

Even though pulling a muscle isn't considered life threatening, it still can be a huge pain.Muscle cramping can keep you from exercising, or from reaching any goals that you've previously set for yourself.But, why do muscle cramps happen? Is it from overuse (fatigue) or do you have something a little more serious like an electrolyte deficiency?Listen in as Michael F. Bergeron, PhD, FACSM, shares whether or not your muscle cramping is derived from fatigue or electrolyte deficiencies.

If you or someone you love is involved in athletics, you know how important it is to keep your health safe and your body injury-free.You may also know the importance of getting your child involved in athletics at a younger age in order to help them seek the benefits of both physical activity and social interaction. However, trying to keep athletics fun in order for your child to stay interested over the years can be a challenge.Michael F. Bergeron, PhD, FACSM, shares how you can find ways to make athletics balanced and fun.

If you or someone you love is involved in athletics, you know how important it is to keep your health safe and your body injury-free.You may also know the importance of getting your child involved in athletics at a younger age in order to help them seek the benefits of both physical activity and social interaction. However, trying to keep athletics fun in order for your child to stay interested over the years can be a challenge.Michael F. Bergeron, PhD, FACSM, shares how you can find ways to make athletics balanced and fun.

With only 22 minutes a day, you can drastically decrease your risk of serious health issues later in life.Recently, the U.S. Surgeon General launched a campaign to help address major health epidemics like diabetes, heart disease, and obesity.With only 22 minutes a day of walking, you can drastically decrease your risk of serious health issues later in life. However, a 2013 study by the U.S. Department of Transportation found that three out of 10 Americans reported there were no sidewalks along any streets in their neighborhood. Another barrier that doesn't allow many people in communities to walk is violence or the perception of violence.The U.S. Surgeon General is urging community planners and local leaders to create areas for walking that everyone can access. If you're interested in learning more, please visit www.surgeongeneral.gov. How can you promote walking and walking communities?Bob Sallis, MD, joins Melanie Cole, MS, to discuss the U.S. Surgeon General's campaign for walking and how you can participate.

Recently, the U.S. Surgeon General launched a campaign to help address major health epidemics like diabetes, heart disease, and obesity.With only 22 minutes a day of walking, you can drastically decrease your risk of serious health issues later in life. However, a 2013 study by the U.S. Department of Transportation found that three out of 10 Americans reported there were no sidewalks along any streets in their neighborhood. Another barrier that doesn't allow many people in communities to walk is violence or the perception of violence.The U.S. Surgeon General is urging community planners and local leaders to create areas for walking that everyone can access. If you're interested in learning more, please visit www.surgeongeneral.gov. How can you promote walking and walking communities?Bob Sallis, MD, joins Melanie Cole, MS, to discuss the U.S. Surgeon General's campaign for walking and how you can participate.

Recently, the U.S. Surgeon General launched a campaign to help address major health epidemics like diabetes, heart disease, and obesity.With only 22 minutes a day of walking, you can drastically decrease your risk of serious health issues later in life. However, a 2013 study by the U.S. Department of Transportation found that three out of 10 Americans reported there were no sidewalks along any streets in their neighborhood. Another barrier that doesn't allow many people in communities to walk is violence or the perception of violence.The U.S. Surgeon General is urging community planners and local leaders to create areas for walking that everyone can access. If you're interested in learning more, please visit www.surgeongeneral.gov. How can you promote walking and walking communities?Bob Sallis, MD, joins Melanie Cole, MS, to discuss the U.S. Surgeon General's campaign for walking and how you can participate.

What is the KISS method?If you have a specific goal weight in mind, or if you're counting down the days until a huge life event, it might be time to increase your fitness routine.Oftentimes, people think they need to increase their fitness routines by simultaneously working out several times a day and decreasing the amount of calories they consume. However, focusing your attention on doing more may actually backfire and end up causing an injury or burnout.How do you know when enough is enough?Fitness experts Neal Pire and Grace Desimone share why less is more when it comes to working out to see results, as well as explain what the KISS method entails.

What are the top three things trainers and instructors think?There are many reasons you may hire a personal trainer. For example, you may need someone to help motivate you through your workouts. When you're out of breath and dripping with sweat, do you ever wonder what your trainer is thinking?Even if you think your lifestyle habits aren't so bad, your trainer might think otherwise.But, will your trainer ever tell you what he or she is really thinking?Listen in as fitness experts Neal Pire and Grace Desimone share the top three fitness instructor thoughts.

If you have a specific goal weight in mind, or if you're counting down the days until a huge life event, it might be time to increase your fitness routine.Oftentimes, people think they need to increase their fitness routines by simultaneously working out several times a day and decreasing the amount of calories they consume. However, focusing your attention on doing more may actually backfire and end up causing an injury or burnout.How do you know when enough is enough?Fitness experts Neal Pire and Grace Desimone share why less is more when it comes to working out to see results, as well as explain what the KISS method entails.

If you have a specific goal weight in mind, or if you're counting down the days until a huge life event, it might be time to increase your fitness routine.Oftentimes, people think they need to increase their fitness routines by simultaneously working out several times a day and decreasing the amount of calories they consume. However, focusing your attention on doing more may actually backfire and end up causing an injury or burnout.How do you know when enough is enough?Fitness experts Neal Pire and Grace Desimone share why less is more when it comes to working out to see results, as well as explain what the KISS method entails.

There are many reasons you may hire a personal trainer. For example, you may need someone to help motivate you through your workouts. When you're out of breath and dripping with sweat, do you ever wonder what your trainer is thinking?Even if you think your lifestyle habits aren't so bad, your trainer might think otherwise.But, will your trainer ever tell you what he or she is really thinking?Listen in as fitness experts Neal Pire and Grace Desimone share the top three fitness instructor thoughts.

There are many reasons you may hire a personal trainer. For example, you may need someone to help motivate you through your workouts. When you're out of breath and dripping with sweat, do you ever wonder what your trainer is thinking?Even if you think your lifestyle habits aren't so bad, your trainer might think otherwise.But, will your trainer ever tell you what he or she is really thinking?Listen in as fitness experts Neal Pire and Grace Desimone share the top three fitness instructor thoughts.

Why do New Year's Resolutions often fail?Research suggests that by eight months after New Year's Day, over half of you who made New Year's resolutions have either lost momentum, or have completely given up. In fact, research says that only eight percent of you will reach your goal.Why is that?Usually the most common resolutions are to quit smoking, lose weight, and get into a fitness routine. But, these are some of the most difficult resolutions to follow. The reason is because you have to make significant lifestyle modifications that you may not be ready for. Some also set unrealistic goals or take on too much at once.If you've lost sight of your resolution, you don't need to wait until January 1 to start all over again.Why not give yourself a second chance on your New Year's Resolution?Brian Parr, PhD, shares why you don't need to wait until January for a second chance at your New Year's resolution.

How can you learn basic health information?It all seems so simple; steer clear of processed foods, exercise, drink lots of water, and you'll be on the right path for a healthy life.However, it's not that simple. Nutrition and exercises are constantly changing, and it seems like there are always new diets to try and new workouts that promise to help shed troubled areas.This can make you feel confused, overwhelmed, and quick to throw in the towel. It's not your fault if you struggle with understanding health information and the recommendations that surround you. But, it IS your responsibility to learn as much as you can to make the best choices for you and your family.How can you learn basic health information?Brian Parr, PhD, shares why it's your responsibility to learn how to eat healthy for you and your family.

Research suggests that by eight months after New Year's Day, over half of you who made New Year's resolutions have either lost momentum, or have completely given up. In fact, research says that only eight percent of you will reach your goal.Why is that?Usually the most common resolutions are to quit smoking, lose weight, and get into a fitness routine. But, these are some of the most difficult resolutions to follow. The reason is because you have to make significant lifestyle modifications that you may not be ready for. Some also set unrealistic goals or take on too much at once.If you've lost sight of your resolution, you don't need to wait until January 1 to start all over again.Why not give yourself a second chance on your New Year's Resolution?Brian Parr, PhD, shares why you don't need to wait until January for a second chance at your New Year's resolution.

Research suggests that by eight months after New Year's Day, over half of you who made New Year's resolutions have either lost momentum, or have completely given up. In fact, research says that only eight percent of you will reach your goal.Why is that?Usually the most common resolutions are to quit smoking, lose weight, and get into a fitness routine. But, these are some of the most difficult resolutions to follow. The reason is because you have to make significant lifestyle modifications that you may not be ready for. Some also set unrealistic goals or take on too much at once.If you've lost sight of your resolution, you don't need to wait until January 1 to start all over again.Why not give yourself a second chance on your New Year's Resolution?Brian Parr, PhD, shares why you don't need to wait until January for a second chance at your New Year's resolution.

It all seems so simple; steer clear of processed foods, exercise, drink lots of water, and you'll be on the right path for a healthy life.However, it's not that simple. Nutrition and exercises are constantly changing, and it seems like there are always new diets to try and new workouts that promise to help shed troubled areas.This can make you feel confused, overwhelmed, and quick to throw in the towel. It's not your fault if you struggle with understanding health information and the recommendations that surround you. But, it IS your responsibility to learn as much as you can to make the best choices for you and your family.How can you learn basic health information?Brian Parr, PhD, shares why it's your responsibility to learn how to eat healthy for you and your family.

It all seems so simple; steer clear of processed foods, exercise, drink lots of water, and you'll be on the right path for a healthy life.However, it's not that simple. Nutrition and exercises are constantly changing, and it seems like there are always new diets to try and new workouts that promise to help shed troubled areas.This can make you feel confused, overwhelmed, and quick to throw in the towel. It's not your fault if you struggle with understanding health information and the recommendations that surround you. But, it IS your responsibility to learn as much as you can to make the best choices for you and your family.How can you learn basic health information?Brian Parr, PhD, shares why it's your responsibility to learn how to eat healthy for you and your family.

Have you tried any of the food trends yet?Fads come and go; this is especially true for foods. Every year there seems to be several food trends that flow into your grocery stores and restaurants.What are the top 10 healthy food trends of 2015?According to an article posted on Everyday Health, here are the top 10 foods of 2015: Teff Beet greens Heirloom Beans Grass-fed dairy and meats Nut-based vegan cheese Gluten free flours Bone broth Rutabagas Hyperlocal and non-GMO foods Braising your food, not roasting Listen in as Felicia Stoler, PhD, shares the top 10 health food trends of 2015.

Which food labels should you be looking out for?Food labels are important to fully know what's in the food that you're buying and eating. However, the difference between "organic" and "natural" and what those terms mean, food labels might be a little confusing.What are the most common misleading labels on food?Felicia Stoler, PhD, shares the common misleading food labels and how you can choose your food without being fooled.

Fads come and go; this is especially true for foods. Every year there seems to be several food trends that flow into your grocery stores and restaurants.What are the top 10 healthy food trends of 2015?According to an article posted on Everyday Health, here are the top 10 foods of 2015: Teff Beet greens Heirloom Beans Grass-fed dairy and meats Nut-based vegan cheese Gluten free flours Bone broth Rutabagas Hyperlocal and non-GMO foods Braising your food, not roasting Listen in as Felicia Stoler, PhD, shares the top 10 health food trends of 2015.

Fads come and go; this is especially true for foods. Every year there seems to be several food trends that flow into your grocery stores and restaurants.What are the top 10 healthy food trends of 2015?According to an article posted on Everyday Health, here are the top 10 foods of 2015: Teff Beet greens Heirloom Beans Grass-fed dairy and meats Nut-based vegan cheese Gluten free flours Bone broth Rutabagas Hyperlocal and non-GMO foods Braising your food, not roasting Listen in as Felicia Stoler, PhD, shares the top 10 health food trends of 2015.

Food labels are important to fully know what's in the food that you're buying and eating. However, the difference between "organic" and "natural" and what those terms mean, food labels might be a little confusing.What are the most common misleading labels on food?Felicia Stoler, PhD, shares the common misleading food labels and how you can choose your food without being fooled.

Food labels are important to fully know what's in the food that you're buying and eating. However, the difference between "organic" and "natural" and what those terms mean, food labels might be a little confusing.What are the most common misleading labels on food?Felicia Stoler, PhD, shares the common misleading food labels and how you can choose your food without being fooled.

If you get hurt while under the watch of your personal trainer, are they responsible?Hiring a personal trainer might be your best option to reach optimal fitness results. It may also make more sense if you have a hectic schedule and need some extra motivation to get to the gym.However, if you're not used to working out and feel like you're being pushed to the point of passing out, or if you have an injury, when should you skip your personal training sessions? Is there ever a time you should look for a different personal trainer if you feel yours isn't keeping your best interests in mind?Fitness experts, Grace Desimone and Neal Pire, share the safety precautions you should follow while under the care of a personal trainer.

The gym should be a safe environment, including the equipment you use and the people you encounter.If you've recently joined a gym, you might have some questions about how safe it is. Not just safety in terms of how stable the equipment is or the overcrowding of a fitness class, but also feeling safe in the company of the people surrounding you.The gym is usually a place where people like to go to relieve stress, tension, and escape from the hectic day. That becomes a bit more difficult if you feel uncomfortable about using certain equipment or if someone is side-eying you from across the weight room.Fitness experts, Grace Desimone and Neal Pire, discuss how you can stay safe at your gym.

Hiring a personal trainer might be your best option to reach optimal fitness results. It may also make more sense if you have a hectic schedule and need some extra motivation to get to the gym.However, if you're not used to working out and feel like you're being pushed to the point of passing out, or if you have an injury, when should you skip your personal training sessions? Is there ever a time you should look for a different personal trainer if you feel yours isn't keeping your best interests in mind?Fitness experts, Grace Desimone and Neal Pire, share the safety precautions you should follow while under the care of a personal trainer.

Hiring a personal trainer might be your best option to reach optimal fitness results. It may also make more sense if you have a hectic schedule and need some extra motivation to get to the gym.However, if you're not used to working out and feel like you're being pushed to the point of passing out, or if you have an injury, when should you skip your personal training sessions? Is there ever a time you should look for a different personal trainer if you feel yours isn't keeping your best interests in mind?Fitness experts, Grace Desimone and Neal Pire, share the safety precautions you should follow while under the care of a personal trainer.

If you've recently joined a gym, you might have some questions about how safe it is. Not just safety in terms of how stable the equipment is or the overcrowding of a fitness class, but also feeling safe in the company of the people surrounding you.The gym is usually a place where people like to go to relieve stress, tension, and escape from the hectic day. That becomes a bit more difficult if you feel uncomfortable about using certain equipment or if someone is side-eying you from across the weight room.Fitness experts, Grace Desimone and Neal Pire, discuss how you can stay safe at your gym.

If you've recently joined a gym, you might have some questions about how safe it is. Not just safety in terms of how stable the equipment is or the overcrowding of a fitness class, but also feeling safe in the company of the people surrounding you.The gym is usually a place where people like to go to relieve stress, tension, and escape from the hectic day. That becomes a bit more difficult if you feel uncomfortable about using certain equipment or if someone is side-eying you from across the weight room.Fitness experts, Grace Desimone and Neal Pire, discuss how you can stay safe at your gym.

Should you be drinking strictly water, or can sports drinks help you stay hydrated?Even though staying hydrated is important throughout the year, it's even more crucial during the summer months. Should be easy enough, right? Just consume enough water throughout the day.If you're outside all day, or exercising in the summer heat, does that mean you need to drink even more water? Or, are sports drinks like Gatorade a better option, since they replace the electrolytes you've lost through sweating?What truly is the best way to stay hydrated?Lewis Maharam, MD, shares the best way you can stay hydrated throughout the hot summer months, whether you're working or exercising outdoors.

Running a race in the summer has many benefits, but also some risks.Running or exercising outside can be a great way to avoid workout burnout while boosting your overall health. However, when it's humid, hot and the sun is beating down on your skin, it can pose some serious risks.Not only do you face potential sunburn, but also a risk of heat exhaustion or heat stroke, as well as dehydration.How can you stay hydrated all throughout your race day?Lewis Maharam, MD, joins Melanie Cole, MS, to discuss proper hydration for your summer races.

Even though staying hydrated is important throughout the year, it's even more crucial during the summer months. Should be easy enough, right? Just consume enough water throughout the day.If you're outside all day, or exercising in the summer heat, does that mean you need to drink even more water? Or, are sports drinks like Gatorade a better option, since they replace the electrolytes you've lost through sweating?What truly is the best way to stay hydrated?Lewis Maharam, MD, shares the best way you can stay hydrated throughout the hot summer months, whether you're working or exercising outdoors.

Even though staying hydrated is important throughout the year, it's even more crucial during the summer months. Should be easy enough, right? Just consume enough water throughout the day.If you're outside all day, or exercising in the summer heat, does that mean you need to drink even more water? Or, are sports drinks like Gatorade a better option, since they replace the electrolytes you've lost through sweating?What truly is the best way to stay hydrated?Lewis Maharam, MD, shares the best way you can stay hydrated throughout the hot summer months, whether you're working or exercising outdoors.

Running or exercising outside can be a great way to avoid workout burnout while boosting your overall health. However, when it's humid, hot and the sun is beating down on your skin, it can pose some serious risks.Not only do you face potential sunburn, but also a risk of heat exhaustion or heat stroke, as well as dehydration.How can you stay hydrated all throughout your race day?Lewis Maharam, MD, joins Melanie Cole, MS, to discuss proper hydration for your summer races.

Running or exercising outside can be a great way to avoid workout burnout while boosting your overall health. However, when it's humid, hot and the sun is beating down on your skin, it can pose some serious risks.Not only do you face potential sunburn, but also a risk of heat exhaustion or heat stroke, as well as dehydration.How can you stay hydrated all throughout your race day?Lewis Maharam, MD, joins Melanie Cole, MS, to discuss proper hydration for your summer races.

Eating healthier doesn't have to be as complicated as you previously thought.When you're trying to lose weight, or if you're trying to feel better about your health, trying to change your diet can be difficult. Not only are you used to eating a certain way, but you may have strong cravings for sugars, fats, and carbs that you never experienced before.However, healthier eating may be easier than you thought.A new report analyzed 112 studies that collected information about healthy eating behaviors and found that most healthy eaters did so because a restaurant, grocery store, school cafeteria, or spouse made foods like fruits and vegetables visible and easy to reach (convenient), enticingly displayed (attractive), and to appear like an obvious choice (normal).John P. Higgins, MD, MBA, shares this recent study on the three secrets to healthy eating.

How can you change the way you react to stress?When you think of stress, you may think of all the negative consequences that come with it and the damage it can have on your health.However, reacting positively to stressful situations may play a key role in long-term health. In fact, some believe you need a little stress in order to live.How can you learn to react positively when in stressful situations?John P. Higgins, MD, MBA, discusses how a little stress might not be so bad, and how you can learn to change your attitude toward stressful situations.

When you're trying to lose weight, or if you're trying to feel better about your health, trying to change your diet can be difficult. Not only are you used to eating a certain way, but you may have strong cravings for sugars, fats, and carbs that you never experienced before.However, healthier eating may be easier than you thought.A new report analyzed 112 studies that collected information about healthy eating behaviors and found that most healthy eaters did so because a restaurant, grocery store, school cafeteria, or spouse made foods like fruits and vegetables visible and easy to reach (convenient), enticingly displayed (attractive), and to appear like an obvious choice (normal).John P. Higgins, MD, MBA, shares this recent study on the three secrets to healthy eating.

When you're trying to lose weight, or if you're trying to feel better about your health, trying to change your diet can be difficult. Not only are you used to eating a certain way, but you may have strong cravings for sugars, fats, and carbs that you never experienced before.However, healthier eating may be easier than you thought.A new report analyzed 112 studies that collected information about healthy eating behaviors and found that most healthy eaters did so because a restaurant, grocery store, school cafeteria, or spouse made foods like fruits and vegetables visible and easy to reach (convenient), enticingly displayed (attractive), and to appear like an obvious choice (normal).John P. Higgins, MD, MBA, shares this recent study on the three secrets to healthy eating.

When you think of stress, you may think of all the negative consequences that come with it and the damage it can have on your health.However, reacting positively to stressful situations may play a key role in long-term health. In fact, some believe you need a little stress in order to live.How can you learn to react positively when in stressful situations?John P. Higgins, MD, MBA, discusses how a little stress might not be so bad, and how you can learn to change your attitude toward stressful situations.

When you think of stress, you may think of all the negative consequences that come with it and the damage it can have on your health.However, reacting positively to stressful situations may play a key role in long-term health. In fact, some believe you need a little stress in order to live.How can you learn to react positively when in stressful situations?John P. Higgins, MD, MBA, discusses how a little stress might not be so bad, and how you can learn to change your attitude toward stressful situations.

Like brushing your teeth every day, the real key to sustaining self-care and a physically active life is being consistent.Do you ever find yourself thinking there's so many exercise options that you don't know which one to do, so you just stick to the same workout and end up dreading it? A big reason that you might find it difficult to sustain a physically active life is because you might be too ambitious and try to do too much in the beginning. Like brushing your teeth every day, the real key to sustaining self-care and a physically active life is being consistent. Why is consistency better than quantity when it comes to working out? Consistency is the core stabilizer of sustainability. So, focusing on strengthening the core by learning how to be active throughout the unexpected ups and downs of life can help you stay motivated and free from workout dread.Michelle Segar, PhD, joins host Melanie Cole, MS, to discuss this new viewpoint on working out.

How can you make exercise fun?Making a commitment to get (and stay healthy) can feel like a job. You may have to force yourself to go to the gym, because you know it's beneficial to your health that you do. But, instead of dreading your time on the machines, you might be able to find a way to make exercise fun so you will actually want to go.How can you make exercise fun?Listen in as Michelle Segar, PhD, shares how you can make exercise fun and still get the weight loss results you want.

Do you ever find yourself thinking there's so many exercise options that you don't know which one to do, so you just stick to the same workout and end up dreading it? A big reason that you might find it difficult to sustain a physically active life is because you might be too ambitious and try to do too much in the beginning. Like brushing your teeth every day, the real key to sustaining self-care and a physically active life is being consistent. Why is consistency better than quantity when it comes to working out? Consistency is the core stabilizer of sustainability. So, focusing on strengthening the core by learning how to be active throughout the unexpected ups and downs of life can help you stay motivated and free from workout dread.Michelle Segar, PhD, joins host Melanie Cole, MS, to discuss this new viewpoint on working out.

Do you ever find yourself thinking there's so many exercise options that you don't know which one to do, so you just stick to the same workout and end up dreading it? A big reason that you might find it difficult to sustain a physically active life is because you might be too ambitious and try to do too much in the beginning. Like brushing your teeth every day, the real key to sustaining self-care and a physically active life is being consistent. Why is consistency better than quantity when it comes to working out? Consistency is the core stabilizer of sustainability. So, focusing on strengthening the core by learning how to be active throughout the unexpected ups and downs of life can help you stay motivated and free from workout dread.Michelle Segar, PhD, joins host Melanie Cole, MS, to discuss this new viewpoint on working out.

Making a commitment to get (and stay healthy) can feel like a job. You may have to force yourself to go to the gym, because you know it's beneficial to your health that you do. But, instead of dreading your time on the machines, you might be able to find a way to make exercise fun so you will actually want to go.How can you make exercise fun?Listen in as Michelle Segar, PhD, shares how you can make exercise fun and still get the weight loss results you want.

Making a commitment to get (and stay healthy) can feel like a job. You may have to force yourself to go to the gym, because you know it's beneficial to your health that you do. But, instead of dreading your time on the machines, you might be able to find a way to make exercise fun so you will actually want to go.How can you make exercise fun?Listen in as Michelle Segar, PhD, shares how you can make exercise fun and still get the weight loss results you want.

If you're not sore, does it mean you didn't get a good workout?Staying active may be a huge priority in your life. Even if you've made routine trips to your gym and attended numerous fitness classes, you may start to wonder if you could be doing something more.Fitness ruts are common, and they can make your fitness goals that much harder to reach. You may also have questions about fitness classes versus a personal trainer, machines versus free weights versus your own body weight.Listen in as Neal Pire and Grace Desimone join host Melanie Cole, MS, to shed light on the exercise questions you may have.

Getting started on an exercise plan might be the hardest part.If your doctor has told you that you should start exercising, and you've never really exercised before, it's understandable if you don't know where to start.Depending on your age and fitness level, you may not be able to jump into a fast-paced exercise routine right away. If fitness is something new in your vocabulary, there are certainly questions to consider. What should you be looking for in a gym? What type of exercises should you be doing?And, how do you spur that motivation to get started?Neal Pire and Grace Desimone join host Melanie Cole, MS, to discuss how best to get started on an exercise plan, as well as other considerations to keep in mind.

Staying active may be a huge priority in your life. Even if you've made routine trips to your gym and attended numerous fitness classes, you may start to wonder if you could be doing something more.Fitness ruts are common, and they can make your fitness goals that much harder to reach. You may also have questions about fitness classes versus a personal trainer, machines versus free weights versus your own body weight.Listen in as Neal Pire and Grace Desimone join host Melanie Cole, MS, to shed light on the exercise questions you may have.

Staying active may be a huge priority in your life. Even if you've made routine trips to your gym and attended numerous fitness classes, you may start to wonder if you could be doing something more.Fitness ruts are common, and they can make your fitness goals that much harder to reach. You may also have questions about fitness classes versus a personal trainer, machines versus free weights versus your own body weight.Listen in as Neal Pire and Grace Desimone join host Melanie Cole, MS, to shed light on the exercise questions you may have.

If your doctor has told you that you should start exercising, and you've never really exercised before, it's understandable if you don't know where to start.Depending on your age and fitness level, you may not be able to jump into a fast-paced exercise routine right away. If fitness is something new in your vocabulary, there are certainly questions to consider. What should you be looking for in a gym? What type of exercises should you be doing?And, how do you spur that motivation to get started?Neal Pire and Grace Desimone join host Melanie Cole, MS, to discuss how best to get started on an exercise plan, as well as other considerations to keep in mind.

If your doctor has told you that you should start exercising, and you've never really exercised before, it's understandable if you don't know where to start.Depending on your age and fitness level, you may not be able to jump into a fast-paced exercise routine right away. If fitness is something new in your vocabulary, there are certainly questions to consider. What should you be looking for in a gym? What type of exercises should you be doing?And, how do you spur that motivation to get started?Neal Pire and Grace Desimone join host Melanie Cole, MS, to discuss how best to get started on an exercise plan, as well as other considerations to keep in mind.

Are there any foods you should be avoiding during the summer months?With summer in full swing, you might have already attended a few outdoor picnics and BBQs.With the sweltering heat from the powerful sun beating down, do you know which foods are safe to be kept outside? For instance, how long can your mayonnaise-based potato salad be left out for guests to enjoy?Listen in as Felicia Stoler, PhD joins Melanie Cole, MS, to discuss summer food safety tips that you and your family should follow while attending parties and other outdoor events.

What summer foods should you be adding to your grocery list?Now that summer has arrived, you might have noticed the produce section looking colorful, fresh, and ample.There are so many yummy choices to pick from throughout the entire summer. But, specifically during July you might want to try out these foods: Figs Peaches Cherries Rhubarb Peas What are some other foods you should buy in July?Listen in as Dr. Felicia Stoler shares the top five foods you should be eating during this hot summer month.

With summer in full swing, you might have already attended a few outdoor picnics and BBQs.With the sweltering heat from the powerful sun beating down, do you know which foods are safe to be kept outside? For instance, how long can your mayonnaise-based potato salad be left out for guests to enjoy?Listen in as Felicia Stoler, PhD joins Melanie Cole, MS, to discuss summer food safety tips that you and your family should follow while attending parties and other outdoor events.

With summer in full swing, you might have already attended a few outdoor picnics and BBQs.With the sweltering heat from the powerful sun beating down, do you know which foods are safe to be kept outside? For instance, how long can your mayonnaise-based potato salad be left out for guests to enjoy?Listen in as Felicia Stoler, PhD joins Melanie Cole, MS, to discuss summer food safety tips that you and your family should follow while attending parties and other outdoor events.

Now that summer has arrived, you might have noticed the produce section looking colorful, fresh, and ample.There are so many yummy choices to pick from throughout the entire summer. But, specifically during July you might want to try out these foods: Figs Peaches Cherries Rhubarb Peas What are some other foods you should buy in July?Listen in as Dr. Felicia Stoler shares the top five foods you should be eating during this hot summer month.

Now that summer has arrived, you might have noticed the produce section looking colorful, fresh, and ample.There are so many yummy choices to pick from throughout the entire summer. But, specifically during July you might want to try out these foods: Figs Peaches Cherries Rhubarb Peas What are some other foods you should buy in July?Listen in as Dr. Felicia Stoler shares the top five foods you should be eating during this hot summer month.

Who can participate in the senior games?If you're someone who's always looking to take your fitness to the next level, or if you're looking for a new fitness goal, why not consider the senior games?Originating in St. Louis, MO, back in 1985, the senior games strives to promote a healthy lifestyle for adults through education, sport, and fitness. The games include a 19-sport, biennial competition for both men and women that are over the age of 50.How can you participate?Pam Peeke, MD, shares who can participate in the senior games, who can try out, and why it might be something to consider.

Should your fitness age be younger than your real age?You obviously already know how old you are, but does that number match up to your fitness age?Whether you make frequent trips to your gym, or engage in daily physical activities, you may be wondering how fit you really are. Your fitness age is determined by your VO2max, which is your body's ability to take in and utilize oxygen. Your VO2max indicates your current cardiovascular endurance level and can be used to compare your personal fitness level with people that are the same age.Unfortunately, if your VO2max level is below average for your age group, that means your fitness age is older than your actual age.Is it possible to get your fitness age lower than your real age?Pam Peeke, MD, joins Melanie Cole, MS, to discuss what your fitness age means and if it should be younger than your chronological age.

If you're someone who's always looking to take your fitness to the next level, or if you're looking for a new fitness goal, why not consider the senior games?Originating in St. Louis, MO, back in 1985, the senior games strives to promote a healthy lifestyle for adults through education, sport, and fitness. The games include a 19-sport, biennial competition for both men and women that are over the age of 50.How can you participate?Pam Peeke, MD, shares who can participate in the senior games, who can try out, and why it might be something to consider.

If you're someone who's always looking to take your fitness to the next level, or if you're looking for a new fitness goal, why not consider the senior games?Originating in St. Louis, MO, back in 1985, the senior games strives to promote a healthy lifestyle for adults through education, sport, and fitness. The games include a 19-sport, biennial competition for both men and women that are over the age of 50.How can you participate?Pam Peeke, MD, shares who can participate in the senior games, who can try out, and why it might be something to consider.

You obviously already know how old you are, but does that number match up to your fitness age?Whether you make frequent trips to your gym, or engage in daily physical activities, you may be wondering how fit you really are. Your fitness age is determined by your VO2max, which is your body's ability to take in and utilize oxygen. Your VO2max indicates your current cardiovascular endurance level and can be used to compare your personal fitness level with people that are the same age.Unfortunately, if your VO2max level is below average for your age group, that means your fitness age is older than your actual age.Is it possible to get your fitness age lower than your real age?Pam Peeke, MD, joins Melanie Cole, MS, to discuss what your fitness age means and if it should be younger than your chronological age.

You obviously already know how old you are, but does that number match up to your fitness age?Whether you make frequent trips to your gym, or engage in daily physical activities, you may be wondering how fit you really are. Your fitness age is determined by your VO2max, which is your body's ability to take in and utilize oxygen. Your VO2max indicates your current cardiovascular endurance level and can be used to compare your personal fitness level with people that are the same age.Unfortunately, if your VO2max level is below average for your age group, that means your fitness age is older than your actual age.Is it possible to get your fitness age lower than your real age?Pam Peeke, MD, joins Melanie Cole, MS, to discuss what your fitness age means and if it should be younger than your chronological age.

Is exercise the key to better sleep?As a society, getting the right amount of quality sleep at night has become a serious problem. In fact, according to the Centers for Disease Control and Prevention, insufficient sleep is a public health epidemic.You might have noticed the damaging effects loss of sleep has on your health, including grogginess, memory loss, irritability, hormone inbalance, increased risk of obesity, and other serious health issues.You may already know what you should be doing to get better sleep at night: dimming lights, avoiding screen time on your phone and TV, no eating before bed, and sticking to the same sleep schedule (even on weekends). But, what about exercise? Is physical activity the key to better sleep?John P. Higgins, MD, shares the physical activities that can help you sleep better at night.

What types of exercises can improve your asthma symptoms?Asthma occurs when you have inflammation in your air passages that results in the narrowing of the airways that transport oxygen from your nose and mouth to your lungs. Symptoms include difficulty breathing, wheezing, coughing and tightness in the chest.According to the Centers for Disease Control and Prevention, the current number of adults suffering from asthma is 18.7 million.If you're someone who has asthma, you might think that exercise would worsen your symptoms. However, certain types of aerobic training can actually boost your cardiovascular health.What is falls under the category of "aerobic training"?Aerobic exercises include any type of cardio that stimulates your heart and breathing rate. This type of exercise requires your heart to pump oxygenated blood to your muscles that are doing the work.What types of aerobic exercises can you do to improve your asthma symptoms?John P. Higgins, MD, joins Melanie Cole, MS, to discuss the different types of aerobic exercises you can do to help reduce your asthma symptoms.

As a society, getting the right amount of quality sleep at night has become a serious problem. In fact, according to the Centers for Disease Control and Prevention, insufficient sleep is a public health epidemic.You might have noticed the damaging effects loss of sleep has on your health, including grogginess, memory loss, irritability, hormone inbalance, increased risk of obesity, and other serious health issues.You may already know what you should be doing to get better sleep at night: dimming lights, avoiding screen time on your phone and TV, no eating before bed, and sticking to the same sleep schedule (even on weekends). But, what about exercise? Is physical activity the key to better sleep?John P. Higgins, MD, shares the physical activities that can help you sleep better at night.

As a society, getting the right amount of quality sleep at night has become a serious problem. In fact, according to the Centers for Disease Control and Prevention, insufficient sleep is a public health epidemic.You might have noticed the damaging effects loss of sleep has on your health, including grogginess, memory loss, irritability, hormone inbalance, increased risk of obesity, and other serious health issues.You may already know what you should be doing to get better sleep at night: dimming lights, avoiding screen time on your phone and TV, no eating before bed, and sticking to the same sleep schedule (even on weekends). But, what about exercise? Is physical activity the key to better sleep?John P. Higgins, MD, shares the physical activities that can help you sleep better at night.

Asthma occurs when you have inflammation in your air passages that results in the narrowing of the airways that transport oxygen from your nose and mouth to your lungs. Symptoms include difficulty breathing, wheezing, coughing and tightness in the chest.According to the Centers for Disease Control and Prevention, the current number of adults suffering from asthma is 18.7 million.If you're someone who has asthma, you might think that exercise would worsen your symptoms. However, certain types of aerobic training can actually boost your cardiovascular health.What is falls under the category of "aerobic training"?Aerobic exercises include any type of cardio that stimulates your heart and breathing rate. This type of exercise requires your heart to pump oxygenated blood to your muscles that are doing the work.What types of aerobic exercises can you do to improve your asthma symptoms?John P. Higgins, MD, joins Melanie Cole, MS, to discuss the different types of aerobic exercises you can do to help reduce your asthma symptoms.

Asthma occurs when you have inflammation in your air passages that results in the narrowing of the airways that transport oxygen from your nose and mouth to your lungs. Symptoms include difficulty breathing, wheezing, coughing and tightness in the chest.According to the Centers for Disease Control and Prevention, the current number of adults suffering from asthma is 18.7 million.If you're someone who has asthma, you might think that exercise would worsen your symptoms. However, certain types of aerobic training can actually boost your cardiovascular health.What is falls under the category of "aerobic training"?Aerobic exercises include any type of cardio that stimulates your heart and breathing rate. This type of exercise requires your heart to pump oxygenated blood to your muscles that are doing the work.What types of aerobic exercises can you do to improve your asthma symptoms?John P. Higgins, MD, joins Melanie Cole, MS, to discuss the different types of aerobic exercises you can do to help reduce your asthma symptoms.

How can exercise prevent osteoporosis?Osteoporosis is a disease that occurs when your bones lose their density, become fragile and are more likely to break or fracture. Even though both men and women can develop osteoporosis, women are more likely to suffer from the condition.This is because after menopause, women produce lower levels of estrogen, which is an essential hormone for protecting your bones.How can exercise prevent osteoporosis?Research has shown that you can preserve your bone health by participating in physical activity. This includes weight-bearing endurance exercises (stair climbing, jogging, walking, tennis) and resistance exercise like weight lifting, three to five times a week.What other exercises can you utilize to preserve your bone health?Fitness experts, Grace Desimone and Neal Pire, join Melanie Cole, MS, to discuss osteoporosis and how you can prevent it.

What's professional gym etiquette when it comes to personal space?Everyone has different "personal space" needs, and some people need to have more space than others. This is especially true if you're working out in a group fitness class or having a one-on-one session with a personal trainer.What's the proper etiquette for maintaining personal space between you and your personal trainer or fitness instructor?Fitness experts, Grace Desimone and Neal Pire, join Health Radio to discuss professional etiquette when it comes to your personal space.

Osteoporosis is a disease that occurs when your bones lose their density, become fragile and are more likely to break or fracture. Even though both men and women can develop osteoporosis, women are more likely to suffer from the condition.This is because after menopause, women produce lower levels of estrogen, which is an essential hormone for protecting your bones.How can exercise prevent osteoporosis?Research has shown that you can preserve your bone health by participating in physical activity. This includes weight-bearing endurance exercises (stair climbing, jogging, walking, tennis) and resistance exercise like weight lifting, three to five times a week.What other exercises can you utilize to preserve your bone health?Fitness experts, Grace Desimone and Neal Pire, join Melanie Cole, MS, to discuss osteoporosis and how you can prevent it.

Osteoporosis is a disease that occurs when your bones lose their density, become fragile and are more likely to break or fracture. Even though both men and women can develop osteoporosis, women are more likely to suffer from the condition.This is because after menopause, women produce lower levels of estrogen, which is an essential hormone for protecting your bones.How can exercise prevent osteoporosis?Research has shown that you can preserve your bone health by participating in physical activity. This includes weight-bearing endurance exercises (stair climbing, jogging, walking, tennis) and resistance exercise like weight lifting, three to five times a week.What other exercises can you utilize to preserve your bone health?Fitness experts, Grace Desimone and Neal Pire, join Melanie Cole, MS, to discuss osteoporosis and how you can prevent it.

Everyone has different "personal space" needs, and some people need to have more space than others. This is especially true if you're working out in a group fitness class or having a one-on-one session with a personal trainer.What's the proper etiquette for maintaining personal space between you and your personal trainer or fitness instructor?Fitness experts, Grace Desimone and Neal Pire, join Health Radio to discuss professional etiquette when it comes to your personal space.

Everyone has different "personal space" needs, and some people need to have more space than others. This is especially true if you're working out in a group fitness class or having a one-on-one session with a personal trainer.What's the proper etiquette for maintaining personal space between you and your personal trainer or fitness instructor?Fitness experts, Grace Desimone and Neal Pire, join Health Radio to discuss professional etiquette when it comes to your personal space.

Why is self-care so important for a happy and healthy life?In such a crazy and on-the-run society, it can seem like you're juggling several tasks throughout each day. This might make it seem like your time is focused on others' needs, instead of your own.Sometimes you need to put yourself and your needs first in order to feel both healthy and happy.How can you use self-care as essential fuel for what matters most in your life?Michelle Segar, PhD, MPH, joins host Melanie Cole, MS, to discuss why self-care is crucial for living life to the fullest.

What are the top three strategies for staying motivated to exercise?If you've been at the gym several days a week for a long period of time, some days you just feel tired and want to skip your daily trip to the gym. That's not a bad thing. But, when it turns into weeks of trading in your run for a nap on the couch, you might be experiencing some burnout and finding it hard to stay motivated.The good news is, this happens to everyone. However, it's up to you to find a way out of this slump and get through your workouts.What are the secrets to lasting fitness motivation?Michelle Segar, PhD, MPH, shares the secret to lasting motivation and how you can continue to stay on your exercise path.

In such a crazy and on-the-run society, it can seem like you're juggling several tasks throughout each day. This might make it seem like your time is focused on others' needs, instead of your own.Sometimes you need to put yourself and your needs first in order to feel both healthy and happy.How can you use self-care as essential fuel for what matters most in your life?Michelle Segar, PhD, MPH, joins host Melanie Cole, MS, to discuss why self-care is crucial for living life to the fullest.

In such a crazy and on-the-run society, it can seem like you're juggling several tasks throughout each day. This might make it seem like your time is focused on others' needs, instead of your own.Sometimes you need to put yourself and your needs first in order to feel both healthy and happy.How can you use self-care as essential fuel for what matters most in your life?Michelle Segar, PhD, MPH, joins host Melanie Cole, MS, to discuss why self-care is crucial for living life to the fullest.

If you've been at the gym several days a week for a long period of time, some days you just feel tired and want to skip your daily trip to the gym. That's not a bad thing. But, when it turns into weeks of trading in your run for a nap on the couch, you might be experiencing some burnout and finding it hard to stay motivated.The good news is, this happens to everyone. However, it's up to you to find a way out of this slump and get through your workouts.What are the secrets to lasting fitness motivation?Michelle Segar, PhD, MPH, shares the secret to lasting motivation and how you can continue to stay on your exercise path.

If you've been at the gym several days a week for a long period of time, some days you just feel tired and want to skip your daily trip to the gym. That's not a bad thing. But, when it turns into weeks of trading in your run for a nap on the couch, you might be experiencing some burnout and finding it hard to stay motivated.The good news is, this happens to everyone. However, it's up to you to find a way out of this slump and get through your workouts.What are the secrets to lasting fitness motivation?Michelle Segar, PhD, MPH, shares the secret to lasting motivation and how you can continue to stay on your exercise path.

You may not realize it, but juice has just as much sugar as soda pop.Many popular breakfast foods and drinks for children contain so much added sugar, it can be the equivalent of eating dessert for your "most important meal of the day."For example, "juice" drinks commonly contain as much sugar as soda, as do breakfast cereals that contain marshmallows and chocolate.Even foods that are advertised as whole grains can contain lots of sugar, so it's difficult to make smart choices. The sugar trap doesn't just affect kids... many favorite breakfast foods among adults (think mocha-caramel frapuccinos and donuts) are really milkshakes and cake in disguise.Even the popular flavored yogurts that are supposed to be so healthy have the sugar equivalent of frozen yogurt. Some even come with toppings, too. So, how can you identify the foods that are just as bad as candy and soda?Brian Parr, PhD, joins Melanie Cole, MS, to share the misleading healthy foods you might be eating and how you can create a healthy start to your day.

Why is support so important when adapting a healthier lifestyle?Social support is an under-appreciated key to successfully losing weight or adopting an exercise program. Having supportive family, friends, and co-workers is a sort of "secret weapon."All too often, however, people trying to adopt a healthier lifestyle encounter a lack of support that ranges from others simply not being helpful to individuals interfering, consciously or unconsciously, with the behavior change. In some cases, it can feel like sabotage. Remarkably, this can come from the people you would least expect: family members and friends.Learning to deal with these "frenemies" is essential to success.Listen in as Brian Parr, PhD, shares why social support is crucial for losing weight, as well as specific ideas for developing supportive relationships.

Many popular breakfast foods and drinks for children contain so much added sugar, it can be the equivalent of eating dessert for your "most important meal of the day."For example, "juice" drinks commonly contain as much sugar as soda, as do breakfast cereals that contain marshmallows and chocolate.Even foods that are advertised as whole grains can contain lots of sugar, so it's difficult to make smart choices. The sugar trap doesn't just affect kids... many favorite breakfast foods among adults (think mocha-caramel frapuccinos and donuts) are really milkshakes and cake in disguise.Even the popular flavored yogurts that are supposed to be so healthy have the sugar equivalent of frozen yogurt. Some even come with toppings, too. So, how can you identify the foods that are just as bad as candy and soda?Brian Parr, PhD, joins Melanie Cole, MS, to share the misleading healthy foods you might be eating and how you can create a healthy start to your day.

Many popular breakfast foods and drinks for children contain so much added sugar, it can be the equivalent of eating dessert for your "most important meal of the day."For example, "juice" drinks commonly contain as much sugar as soda, as do breakfast cereals that contain marshmallows and chocolate.Even foods that are advertised as whole grains can contain lots of sugar, so it's difficult to make smart choices. The sugar trap doesn't just affect kids... many favorite breakfast foods among adults (think mocha-caramel frapuccinos and donuts) are really milkshakes and cake in disguise.Even the popular flavored yogurts that are supposed to be so healthy have the sugar equivalent of frozen yogurt. Some even come with toppings, too. So, how can you identify the foods that are just as bad as candy and soda?Brian Parr, PhD, joins Melanie Cole, MS, to share the misleading healthy foods you might be eating and how you can create a healthy start to your day.

Social support is an under-appreciated key to successfully losing weight or adopting an exercise program. Having supportive family, friends, and co-workers is a sort of "secret weapon."All too often, however, people trying to adopt a healthier lifestyle encounter a lack of support that ranges from others simply not being helpful to individuals interfering, consciously or unconsciously, with the behavior change. In some cases, it can feel like sabotage. Remarkably, this can come from the people you would least expect: family members and friends.Learning to deal with these "frenemies" is essential to success.Listen in as Brian Parr, PhD, shares why social support is crucial for losing weight, as well as specific ideas for developing supportive relationships.

Social support is an under-appreciated key to successfully losing weight or adopting an exercise program. Having supportive family, friends, and co-workers is a sort of "secret weapon."All too often, however, people trying to adopt a healthier lifestyle encounter a lack of support that ranges from others simply not being helpful to individuals interfering, consciously or unconsciously, with the behavior change. In some cases, it can feel like sabotage. Remarkably, this can come from the people you would least expect: family members and friends.Learning to deal with these "frenemies" is essential to success.Listen in as Brian Parr, PhD, shares why social support is crucial for losing weight, as well as specific ideas for developing supportive relationships.

A new study shows you work out at a lower intensity when talking or texting on your phone, but higher intensity if listening to music with it.Distractions such as cell phones and TV's can keep your workout at a lower intensity.Your exercise doesn't have to end when you leave the gym.Walking instead of driving is a way to keep moving after your work out.Michele Stanten, a walking coach (mywalkingcoach.com) and ACE-certified fitness instructor, discusses distractions while you exercise and the best ways to aid your fitness even when you're not at the gym.

Distractions such as cell phones and TV's can keep your workout at a lower intensity.Your exercise doesn't have to end when you leave the gym.Walking instead of driving is a way to keep moving after your work out.Michele Stanten, a walking coach (mywalkingcoach.com) and ACE-certified fitness instructor, discusses distractions while you exercise and the best ways to aid your fitness even when you're not at the gym.

Distractions such as cell phones and TV's can keep your workout at a lower intensity.Your exercise doesn't have to end when you leave the gym.Walking instead of driving is a way to keep moving after your work out.Michele Stanten, a walking coach (mywalkingcoach.com) and ACE-certified fitness instructor, discusses distractions while you exercise and the best ways to aid your fitness even when you're not at the gym.

Feeling comfortable with your exercise instructor is important. But, should gender be an important part of your decision?When choosing your exercise instructor do you take gender into account?Qualifications aside, choosing the gender of your instructor(s) should be based on your comfort level.With instructors often having intimate access to your body, this decision is an important one.On this week's installment of "He Said, She Said," Neal Pire and Grace DeSimone help you make this all-important decision so your workout experience can be as comfortable as possible.

The 2015 American Fitness Index Report reports the top (and bottom) cities in terms of fitness and healthy living opportunities.As a leader in sports medicine and exercise science, ACSM uses its research expertise to provide the 2015 American Fitness Index report as a reliable measure of community fitness for the country’s 50 largest metropolitan areas.Cities that ranked near the top of the index have more strengths that support healthy living and fewer challenges that hinder it. The opposite is true for cities near the bottom of the index.In this segment (Part 2 of 2), Walter R. Thompson, PhD, discusses the 2015 American Fitness Index Report and what it means to you.

The 2015 American Fitness Index Report is out. How did your city fare?As a leader in sports medicine and exercise science, ACSM uses its research expertise to provide the 2015 American Fitness Index report as a reliable measure of community fitness for the country’s 50 largest metropolitan areas.Cities that ranked near the top of the index have more strengths that support healthy living and fewer challenges that hinder it. The opposite is true for cities near the bottom of the index.Walter R. Thompson, PhD, discusses the 2015 American Fitness Index Report and why it's important for you and your family members.Click HERE to listen to Part 2 of the interview.

When choosing your exercise instructor do you take gender into account?Qualifications aside, choosing the gender of your instructor(s) should be based on your comfort level.With instructors often having intimate access to your body, this decision is an important one.On this week's installment of "He Said, She Said," Neal Pire and Grace DeSimone help you make this all-important decision so your workout experience can be as comfortable as possible.

When choosing your exercise instructor do you take gender into account?Qualifications aside, choosing the gender of your instructor(s) should be based on your comfort level.With instructors often having intimate access to your body, this decision is an important one.On this week's installment of "He Said, She Said," Neal Pire and Grace DeSimone help you make this all-important decision so your workout experience can be as comfortable as possible.

As a leader in sports medicine and exercise science, ACSM uses its research expertise to provide the 2015 American Fitness Index report as a reliable measure of community fitness for the country’s 50 largest metropolitan areas.Cities that ranked near the top of the index have more strengths that support healthy living and fewer challenges that hinder it. The opposite is true for cities near the bottom of the index.In this segment (Part 2 of 2), Walter R. Thompson, PhD, discusses the 2015 American Fitness Index Report and what it means to you.

As a leader in sports medicine and exercise science, ACSM uses its research expertise to provide the 2015 American Fitness Index report as a reliable measure of community fitness for the country’s 50 largest metropolitan areas.Cities that ranked near the top of the index have more strengths that support healthy living and fewer challenges that hinder it. The opposite is true for cities near the bottom of the index.In this segment (Part 2 of 2), Walter R. Thompson, PhD, discusses the 2015 American Fitness Index Report and what it means to you.

As a leader in sports medicine and exercise science, ACSM uses its research expertise to provide the 2015 American Fitness Index report as a reliable measure of community fitness for the country’s 50 largest metropolitan areas.Cities that ranked near the top of the index have more strengths that support healthy living and fewer challenges that hinder it. The opposite is true for cities near the bottom of the index.Walter R. Thompson, PhD, discusses the 2015 American Fitness Index Report and why it's important for you and your family members.Click HERE to listen to Part 2 of the interview.

As a leader in sports medicine and exercise science, ACSM uses its research expertise to provide the 2015 American Fitness Index report as a reliable measure of community fitness for the country’s 50 largest metropolitan areas.Cities that ranked near the top of the index have more strengths that support healthy living and fewer challenges that hinder it. The opposite is true for cities near the bottom of the index.Walter R. Thompson, PhD, discusses the 2015 American Fitness Index Report and why it's important for you and your family members.Click HERE to listen to Part 2 of the interview.

If you're a runner, you've probably suffered from shin splint or cramps. Fortunately, there are ways to prevent them from occurring.If you're a runner, you've probably suffered from shin splint or cramps. They can be painful, but fortunately, there are ways to prevent them from occurring. Shin splints and cramps are a few running-related injuries that, with proper equipment and training, can be avoided.But, if you do get them, what can you do to relieve the pain as quick as possible?Hydration is the best and most important way to begin.Stretching before running and using proper equipment goes a long way in avoiding injuries in the first place.Jordan D. Metzl, MD, discusses the best ways to avoid running injuries, including cramps and shin splints.

Running is an excellent workout for some of your muscles, while other muscles are just "along for the ride."Your body is a kinetic chain of bones, muscles, joints, and tendons. Running with a single weak link causes physical imbalance and ultimately leads to injury.But, you can strength train your entire body to improve your running mechanics and reduce your chances of getting hurt.Jordan D. Metzl, MD, discusses running safety, whether you're a weekend jogger or a dedicated marathoner.

Widely available, health apps aim to encourage people to adopt healthy behaviors ranging from weight loss to physical activity.If you’re looking to be more proactive about your health and fitness, “there’s an app for that” rings true for you.Some experts argue that health apps have the potential to make a broad impact on the health of the general population. But, others explain that there's not enough evidence to support such claims and suggest that health apps may even be harmful.John P. Higgins, MD, discusses health and fitness apps and whether they're good or bad for people who are already healthy.

Regular exercise can lead to weight loss, but which exercises are the best?It's been proven, time and time again: eating healthy and exercising regularly will help you lose weight.But, which exercises are the best to help you achieve weight loss success, while losing the weight safely?Right off the bat, walking is the number-one exercise for weight loss. It doesn't require any equipment (other than a pair of walking shoes), and there's no need for a gym membership to do it.Vigorous swimming can burn anywhere from 400 to 700 calories an hour, and all types of swimming are effective for helping you shed pounds.These are just a few of the great exercises John P. Higgins, MD, discusses in order to help you lose weight the right way.

If you're a runner, you've probably suffered from shin splint or cramps. They can be painful, but fortunately, there are ways to prevent them from occurring. Shin splints and cramps are a few running-related injuries that, with proper equipment and training, can be avoided.But, if you do get them, what can you do to relieve the pain as quick as possible?Hydration is the best and most important way to begin.Stretching before running and using proper equipment goes a long way in avoiding injuries in the first place.Jordan D. Metzl, MD, discusses the best ways to avoid running injuries, including cramps and shin splints.

If you're a runner, you've probably suffered from shin splint or cramps. They can be painful, but fortunately, there are ways to prevent them from occurring. Shin splints and cramps are a few running-related injuries that, with proper equipment and training, can be avoided.But, if you do get them, what can you do to relieve the pain as quick as possible?Hydration is the best and most important way to begin.Stretching before running and using proper equipment goes a long way in avoiding injuries in the first place.Jordan D. Metzl, MD, discusses the best ways to avoid running injuries, including cramps and shin splints.

Your body is a kinetic chain of bones, muscles, joints, and tendons. Running with a single weak link causes physical imbalance and ultimately leads to injury.But, you can strength train your entire body to improve your running mechanics and reduce your chances of getting hurt.Jordan D. Metzl, MD, discusses running safety, whether you're a weekend jogger or a dedicated marathoner.

Your body is a kinetic chain of bones, muscles, joints, and tendons. Running with a single weak link causes physical imbalance and ultimately leads to injury.But, you can strength train your entire body to improve your running mechanics and reduce your chances of getting hurt.Jordan D. Metzl, MD, discusses running safety, whether you're a weekend jogger or a dedicated marathoner.

If you’re looking to be more proactive about your health and fitness, “there’s an app for that” rings true for you.Some experts argue that health apps have the potential to make a broad impact on the health of the general population. But, others explain that there's not enough evidence to support such claims and suggest that health apps may even be harmful.John P. Higgins, MD, discusses health and fitness apps and whether they're good or bad for people who are already healthy.

If you’re looking to be more proactive about your health and fitness, “there’s an app for that” rings true for you.Some experts argue that health apps have the potential to make a broad impact on the health of the general population. But, others explain that there's not enough evidence to support such claims and suggest that health apps may even be harmful.John P. Higgins, MD, discusses health and fitness apps and whether they're good or bad for people who are already healthy.

It's been proven, time and time again: eating healthy and exercising regularly will help you lose weight.But, which exercises are the best to help you achieve weight loss success, while losing the weight safely?Right off the bat, walking is the number-one exercise for weight loss. It doesn't require any equipment (other than a pair of walking shoes), and there's no need for a gym membership to do it.Vigorous swimming can burn anywhere from 400 to 700 calories an hour, and all types of swimming are effective for helping you shed pounds.These are just a few of the great exercises John P. Higgins, MD, discusses in order to help you lose weight the right way.

It's been proven, time and time again: eating healthy and exercising regularly will help you lose weight.But, which exercises are the best to help you achieve weight loss success, while losing the weight safely?Right off the bat, walking is the number-one exercise for weight loss. It doesn't require any equipment (other than a pair of walking shoes), and there's no need for a gym membership to do it.Vigorous swimming can burn anywhere from 400 to 700 calories an hour, and all types of swimming are effective for helping you shed pounds.These are just a few of the great exercises John P. Higgins, MD, discusses in order to help you lose weight the right way.

Sports activities are just one way to foster Physical Literacy in All Youth (PLAY), but it’s an important one.Sports participation has been a tool of public health for more than a century. But today, most kids miss out. The problem disproportionately affects some groups of kids, starting during the grade-school years.Tom Farrey joins host Melanie Cole to discuss the best ways to get all children involved in physical activities.

Fewer than half of children aged 6-11 meet the U.S. Surgeon General’s recommendation for engaging in moderate physical activity most days of the week.Some children find ways to play on their own. But, the eras of the sandlot and unstructured play -- and of kids making up games and playing with friends for hours on end -- are largely gone.American sports lack a commitment to inclusion and are shaped by money; leaving many children, families, and communities on the outside looking in.Tom Farrey discusses the best ways for parents to get ALL children involved in sporting activities.

Sports participation has been a tool of public health for more than a century. But today, most kids miss out. The problem disproportionately affects some groups of kids, starting during the grade-school years.Tom Farrey joins host Melanie Cole to discuss the best ways to get all children involved in physical activities.

Sports participation has been a tool of public health for more than a century. But today, most kids miss out. The problem disproportionately affects some groups of kids, starting during the grade-school years.Tom Farrey joins host Melanie Cole to discuss the best ways to get all children involved in physical activities.

Some children find ways to play on their own. But, the eras of the sandlot and unstructured play -- and of kids making up games and playing with friends for hours on end -- are largely gone.American sports lack a commitment to inclusion and are shaped by money; leaving many children, families, and communities on the outside looking in.Tom Farrey discusses the best ways for parents to get ALL children involved in sporting activities.

Some children find ways to play on their own. But, the eras of the sandlot and unstructured play -- and of kids making up games and playing with friends for hours on end -- are largely gone.American sports lack a commitment to inclusion and are shaped by money; leaving many children, families, and communities on the outside looking in.Tom Farrey discusses the best ways for parents to get ALL children involved in sporting activities.

You see and hear miracle weight loss tactics touted by celebrities, but are they realistic for YOU?You see and hear miracle weight loss tactics touted by celebrities, but are they really realistic for YOU?When it comes to losing weight and getting fit, there are a wide range of behaviors that people can engage in. And, more importantly, there is no “right way” to be successful.Brian Parr, PhD, discusses the best ways for the "everyday" man or woman to get in shape and lose weight. He also shares some inspiring success stories.

Is your work place conducting a weight loss challenge, trying to be like the biggest loser? Learn why this approach might backfire.Is your work place conducting a weight loss challenge? Are they trying to be like the biggest loser? You may think this is a great way to get motivated. But, could it lead to unachievable goals and ultimately de-motivate people?To lose weight and keep it off, you must keep things in perspective. You did not gain the weight quickly, and you should not plan to lose it quickly.While the promise of quick weight loss is enticing, dieters who lose weight quickly on a severe diet inevitably regain the weight.Whether you're losing weight for a competition, or you need to "make weight" for an event, you must consider how you're going to lose that weight AND keep it off. Brian Parr, PhD, discusses quick weight loss and its lasting (or rather, non-lasting) effects.

As many activities as your kids would like to be in, just how many different sports should they take on?Research tells us that kids benefit mentally and emotionally by playing sports.But, should there be a limit to the different sports your child takes on at one time?There are many things to consider when letting your child play multiple sports, including: School studies: are they able to keep up their grades? Your time: are you driving them around from one place to the next regularly? The cost: sports equipment costs can add up quickly. Your child's health: are they able to take on all those sports and stay injury free? Michael F. Bergeron, PhD discusses the best ways to deal with your child playing multiple sports.

Your child has expressed interest in weight training, but is it safe?While children have traditionally been encouraged to participate in aerobic activities such as swimming and bicycling, a compelling body of evidence indicates that strength training can also be a safe and effective method of exercise for children, provided that appropriate guidelines are followed.The risks associated with strength training are not greater than other sports and activities in which children regularly participate. However, the key is to provide qualified supervision, age-specific instruction and a safe training environment. As in many sports, accidents can happen if children do not follow established training guidelines.Strength training is a specialized method of conditioning that requires qualified supervision, appropriate overload, gradual progression, and adequate recovery between exercise sessions.Michael F. Bergeron, PhD, discusses childhood weight training and the best ways to keep your child safe while training.

You see and hear miracle weight loss tactics touted by celebrities, but are they really realistic for YOU?When it comes to losing weight and getting fit, there are a wide range of behaviors that people can engage in. And, more importantly, there is no “right way” to be successful.Brian Parr, PhD, discusses the best ways for the "everyday" man or woman to get in shape and lose weight. He also shares some inspiring success stories.

You see and hear miracle weight loss tactics touted by celebrities, but are they really realistic for YOU?When it comes to losing weight and getting fit, there are a wide range of behaviors that people can engage in. And, more importantly, there is no “right way” to be successful.Brian Parr, PhD, discusses the best ways for the "everyday" man or woman to get in shape and lose weight. He also shares some inspiring success stories.

Is your work place conducting a weight loss challenge? Are they trying to be like the biggest loser? You may think this is a great way to get motivated. But, could it lead to unachievable goals and ultimately de-motivate people?To lose weight and keep it off, you must keep things in perspective. You did not gain the weight quickly, and you should not plan to lose it quickly.While the promise of quick weight loss is enticing, dieters who lose weight quickly on a severe diet inevitably regain the weight.Whether you're losing weight for a competition, or you need to "make weight" for an event, you must consider how you're going to lose that weight AND keep it off. Brian Parr, PhD, discusses quick weight loss and its lasting (or rather, non-lasting) effects.

Is your work place conducting a weight loss challenge? Are they trying to be like the biggest loser? You may think this is a great way to get motivated. But, could it lead to unachievable goals and ultimately de-motivate people?To lose weight and keep it off, you must keep things in perspective. You did not gain the weight quickly, and you should not plan to lose it quickly.While the promise of quick weight loss is enticing, dieters who lose weight quickly on a severe diet inevitably regain the weight.Whether you're losing weight for a competition, or you need to "make weight" for an event, you must consider how you're going to lose that weight AND keep it off. Brian Parr, PhD, discusses quick weight loss and its lasting (or rather, non-lasting) effects.

Research tells us that kids benefit mentally and emotionally by playing sports.But, should there be a limit to the different sports your child takes on at one time?There are many things to consider when letting your child play multiple sports, including: School studies: are they able to keep up their grades? Your time: are you driving them around from one place to the next regularly? The cost: sports equipment costs can add up quickly. Your child's health: are they able to take on all those sports and stay injury free? Michael F. Bergeron, PhD discusses the best ways to deal with your child playing multiple sports.

Research tells us that kids benefit mentally and emotionally by playing sports.But, should there be a limit to the different sports your child takes on at one time?There are many things to consider when letting your child play multiple sports, including: School studies: are they able to keep up their grades? Your time: are you driving them around from one place to the next regularly? The cost: sports equipment costs can add up quickly. Your child's health: are they able to take on all those sports and stay injury free? Michael F. Bergeron, PhD discusses the best ways to deal with your child playing multiple sports.

While children have traditionally been encouraged to participate in aerobic activities such as swimming and bicycling, a compelling body of evidence indicates that strength training can also be a safe and effective method of exercise for children, provided that appropriate guidelines are followed.The risks associated with strength training are not greater than other sports and activities in which children regularly participate. However, the key is to provide qualified supervision, age-specific instruction and a safe training environment. As in many sports, accidents can happen if children do not follow established training guidelines.Strength training is a specialized method of conditioning that requires qualified supervision, appropriate overload, gradual progression, and adequate recovery between exercise sessions.Michael F. Bergeron, PhD, discusses childhood weight training and the best ways to keep your child safe while training.

While children have traditionally been encouraged to participate in aerobic activities such as swimming and bicycling, a compelling body of evidence indicates that strength training can also be a safe and effective method of exercise for children, provided that appropriate guidelines are followed.The risks associated with strength training are not greater than other sports and activities in which children regularly participate. However, the key is to provide qualified supervision, age-specific instruction and a safe training environment. As in many sports, accidents can happen if children do not follow established training guidelines.Strength training is a specialized method of conditioning that requires qualified supervision, appropriate overload, gradual progression, and adequate recovery between exercise sessions.Michael F. Bergeron, PhD, discusses childhood weight training and the best ways to keep your child safe while training.

Research shows that listening to music can help keep you motivated in your workouts.Whether your choice is Led Zeppelin or Dolly Parton, music can really pump up your workout.Music has the ability to get you moving. Research shows it can play an important part in keeping you motivated and energized during your workout.John P. Higgins, MD, joins host Melanie Cole, MS, to discuss how your favorite music can help boost your workout.Some of Melanie's favorite songs are: Walking on Sunshine by Katrina and the WavesFeeling Stronger Every Day by ChicagoJump by Van HalenBurning Down the House by The Talking HeadsScarlette Begonias by The Grateful DeadSome of Dr. John's favorite artists are:Bruno MarsMaroon 5Iggy AzaleaEd SheeranWalk the MoonWhatever your favorites are, put 'em on, turn 'em up and get moving.

If you haven't heard, treadmill desks are really catching on.Many of us spend hours upon hours working at desks with computers, causing you to be stiff and tired from sitting all day.But now, there's a way to combat your work fatigue.Treadmill desks could be the answer for you. John P. Higgins, MD, discusses this new way of keeping fit while working at your desk or work station.

Should you be doing the same exercises you did when you were younger?When you were in your 30's, you may have lifted weights and used all the equipment in the gym. But, your now in your 50's, you might find some of those exercises more difficult.Should you even be doing the same exercises you did when you were younger?Michele Stanten, a walking coach and ACE-certified fitness instructor, discusses your workout and how it might change as you get on in years.

You exercise, but your mate doesn't. Getting them to join you is taking up your exercise time.Do you exercise regularly but your mate doesn't share your enthusiasm?While trying to get them to work out, you could be losing some of your precious exercise time.So, just how can you get them to enjoy fitness activities the same as you?MIchele Stanten, a walking coach and ACE-certified fitness instructor, discusses how you can get your mate to exercise, without sacrificing your own time.

Whether your choice is Led Zeppelin or Dolly Parton, music can really pump up your workout.Music has the ability to get you moving. Research shows it can play an important part in keeping you motivated and energized during your workout.John P. Higgins, MD, joins host Melanie Cole, MS, to discuss how your favorite music can help boost your workout.Some of Melanie's favorite songs are: Walking on Sunshine by Katrina and the WavesFeeling Stronger Every Day by ChicagoJump by Van HalenBurning Down the House by The Talking HeadsScarlette Begonias by The Grateful DeadSome of Dr. John's favorite artists are:Bruno MarsMaroon 5Iggy AzaleaEd SheeranWalk the MoonWhatever your favorites are, put 'em on, turn 'em up and get moving.

Whether your choice is Led Zeppelin or Dolly Parton, music can really pump up your workout.Music has the ability to get you moving. Research shows it can play an important part in keeping you motivated and energized during your workout.John P. Higgins, MD, joins host Melanie Cole, MS, to discuss how your favorite music can help boost your workout.Some of Melanie's favorite songs are: Walking on Sunshine by Katrina and the WavesFeeling Stronger Every Day by ChicagoJump by Van HalenBurning Down the House by The Talking HeadsScarlette Begonias by The Grateful DeadSome of Dr. John's favorite artists are:Bruno MarsMaroon 5Iggy AzaleaEd SheeranWalk the MoonWhatever your favorites are, put 'em on, turn 'em up and get moving.

Many of us spend hours upon hours working at desks with computers, causing you to be stiff and tired from sitting all day.But now, there's a way to combat your work fatigue.Treadmill desks could be the answer for you. John P. Higgins, MD, discusses this new way of keeping fit while working at your desk or work station.

Many of us spend hours upon hours working at desks with computers, causing you to be stiff and tired from sitting all day.But now, there's a way to combat your work fatigue.Treadmill desks could be the answer for you. John P. Higgins, MD, discusses this new way of keeping fit while working at your desk or work station.

When you were in your 30's, you may have lifted weights and used all the equipment in the gym. But, your now in your 50's, you might find some of those exercises more difficult.Should you even be doing the same exercises you did when you were younger?Michele Stanten, a walking coach and ACE-certified fitness instructor, discusses your workout and how it might change as you get on in years.

When you were in your 30's, you may have lifted weights and used all the equipment in the gym. But, your now in your 50's, you might find some of those exercises more difficult.Should you even be doing the same exercises you did when you were younger?Michele Stanten, a walking coach and ACE-certified fitness instructor, discusses your workout and how it might change as you get on in years.

Do you exercise regularly but your mate doesn't share your enthusiasm?While trying to get them to work out, you could be losing some of your precious exercise time.So, just how can you get them to enjoy fitness activities the same as you?MIchele Stanten, a walking coach and ACE-certified fitness instructor, discusses how you can get your mate to exercise, without sacrificing your own time.

Do you exercise regularly but your mate doesn't share your enthusiasm?While trying to get them to work out, you could be losing some of your precious exercise time.So, just how can you get them to enjoy fitness activities the same as you?MIchele Stanten, a walking coach and ACE-certified fitness instructor, discusses how you can get your mate to exercise, without sacrificing your own time.

Whether you are from Mars or Venus, learn a selection of exercises designed to meet your gender-specific needs.As you all know, men's and women's bodies are different and require different exercises to develop and maintain your fitness.For men, there are exercises that are more beneficial to the male body, such as dead lifts and step-ups.For women, exercises such as squats and rowing are more valuable.In this "He Said, She Said" segment, Neal Pire and Grace DeSimone discuss the differences you should keep in mind when deciding on which exercises are right for your gender.

It may not be easy, but there are ways to make a clean break on good terms.Are you and your trainer just not seeing eye to eye on your goals? Or, maybe you just don't like his style anymore... or want to hear his long-winded stories day after day. It may be time to break up with your personal trainer. It may not be easy, it might be uncomfortable, but there are ways to make a clean break.There are also things to consider after the break-up. For instance, are you thinking of switching to a new trainer in your gym? Are you worried that your old trainer will speak ill of you or tell your new trainer bad things about you?How exactly do you break up with your current trainer and switch to a new one? On our "He Said, She Said" segment this week, Neal and Grace offer you their best advice on breaking up with your trainer or switching to a new class without the uncomfortable feeling you are worried about.After all, it is YOUR workout, right?

As you all know, men's and women's bodies are different and require different exercises to develop and maintain your fitness.For men, there are exercises that are more beneficial to the male body, such as dead lifts and step-ups.For women, exercises such as squats and rowing are more valuable.In this "He Said, She Said" segment, Neal Pire and Grace DeSimone discuss the differences you should keep in mind when deciding on which exercises are right for your gender.

As you all know, men's and women's bodies are different and require different exercises to develop and maintain your fitness.For men, there are exercises that are more beneficial to the male body, such as dead lifts and step-ups.For women, exercises such as squats and rowing are more valuable.In this "He Said, She Said" segment, Neal Pire and Grace DeSimone discuss the differences you should keep in mind when deciding on which exercises are right for your gender.

Are you and your trainer just not seeing eye to eye on your goals? Or, maybe you just don't like his style anymore... or want to hear his long-winded stories day after day. It may be time to break up with your personal trainer. It may not be easy, it might be uncomfortable, but there are ways to make a clean break.There are also things to consider after the break-up. For instance, are you thinking of switching to a new trainer in your gym? Are you worried that your old trainer will speak ill of you or tell your new trainer bad things about you?How exactly do you break up with your current trainer and switch to a new one? On our "He Said, She Said" segment this week, Neal and Grace offer you their best advice on breaking up with your trainer or switching to a new class without the uncomfortable feeling you are worried about.After all, it is YOUR workout, right?

Are you and your trainer just not seeing eye to eye on your goals? Or, maybe you just don't like his style anymore... or want to hear his long-winded stories day after day. It may be time to break up with your personal trainer. It may not be easy, it might be uncomfortable, but there are ways to make a clean break.There are also things to consider after the break-up. For instance, are you thinking of switching to a new trainer in your gym? Are you worried that your old trainer will speak ill of you or tell your new trainer bad things about you?How exactly do you break up with your current trainer and switch to a new one? On our "He Said, She Said" segment this week, Neal and Grace offer you their best advice on breaking up with your trainer or switching to a new class without the uncomfortable feeling you are worried about.After all, it is YOUR workout, right?

The way your freezer, your pantry and your fridge are set up is really important in terms of making good, healthy choices.The way your freezer, your pantry and your fridge are set up is really important in terms of making good, healthy choices.Keeping your kitchen stocked with things like a good blender for quick smoothies and a well organized pantry goes a long way towards easy and healthy eating.Educating yourself and your children also contributes to the understanding of how healthy choices improve your overall diet.Listen in as Jim White, RD, discusses the best ways that your kitchen setup can help you control your weight.

When you open your fridge, do you see healthy foods or junk?Making the choice to eat healthy is easier if your fridge is filled with good foods instead of junk.There are a lot of foods that are good for you and tasty also, but you have to have them handy.To make it easier, try cutting up your fruits and veggies ahead of time so you're more likely to snack on them because they're quick.Whole wheat bread and wraps, and dips such as guacamole and hummus are great foods to keep on hand when you feel like snacking.Jim White, RD, discusses the top 10 things to keep in your fridge to help ensure you eat as healthy as possible.

So you've got some extra weight from the slow winter months. Want to get rid of it fast?If you've gained weight over the winter months, now is the time to start losing it.The number-one rule to losing weight is the combination of eating less and exercising more.What you eat is just as important.There's just no substitute for fresh veggies and fruit.Fiber can play a big part in losing weight. It keeps your digestive system clean and also keeps you feeling full longer.Listen in as Dr. Felicia D. Stoler discusses great ways to get that winter weight off quickly and safely.

Biotics means life, so pro-biotics are good germs for the health of your body.Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system.They can be obtained naturally through certain foods like yogurt or sauerkraut, or you can take supplements to aid your digestion.A good digestive system is also important for your immune system.Probiotics can also lower the amount of "bad" bacteria in your system that can cause infections or other problems.They help balance your "good" and "bad" bacteria to keep your body working like it should.Listen in as Felicia D. Stoler discusses probiotics and all their health benefits.

The way your freezer, your pantry and your fridge are set up is really important in terms of making good, healthy choices.Keeping your kitchen stocked with things like a good blender for quick smoothies and a well organized pantry goes a long way towards easy and healthy eating.Educating yourself and your children also contributes to the understanding of how healthy choices improve your overall diet.Listen in as Jim White, RD, discusses the best ways that your kitchen setup can help you control your weight.

The way your freezer, your pantry and your fridge are set up is really important in terms of making good, healthy choices.Keeping your kitchen stocked with things like a good blender for quick smoothies and a well organized pantry goes a long way towards easy and healthy eating.Educating yourself and your children also contributes to the understanding of how healthy choices improve your overall diet.Listen in as Jim White, RD, discusses the best ways that your kitchen setup can help you control your weight.

Making the choice to eat healthy is easier if your fridge is filled with good foods instead of junk.There are a lot of foods that are good for you and tasty also, but you have to have them handy.To make it easier, try cutting up your fruits and veggies ahead of time so you're more likely to snack on them because they're quick.Whole wheat bread and wraps, and dips such as guacamole and hummus are great foods to keep on hand when you feel like snacking.Jim White, RD, discusses the top 10 things to keep in your fridge to help ensure you eat as healthy as possible.

Making the choice to eat healthy is easier if your fridge is filled with good foods instead of junk.There are a lot of foods that are good for you and tasty also, but you have to have them handy.To make it easier, try cutting up your fruits and veggies ahead of time so you're more likely to snack on them because they're quick.Whole wheat bread and wraps, and dips such as guacamole and hummus are great foods to keep on hand when you feel like snacking.Jim White, RD, discusses the top 10 things to keep in your fridge to help ensure you eat as healthy as possible.

If you've gained weight over the winter months, now is the time to start losing it.The number-one rule to losing weight is the combination of eating less and exercising more.What you eat is just as important.There's just no substitute for fresh veggies and fruit.Fiber can play a big part in losing weight. It keeps your digestive system clean and also keeps you feeling full longer.Listen in as Dr. Felicia D. Stoler discusses great ways to get that winter weight off quickly and safely.

If you've gained weight over the winter months, now is the time to start losing it.The number-one rule to losing weight is the combination of eating less and exercising more.What you eat is just as important.There's just no substitute for fresh veggies and fruit.Fiber can play a big part in losing weight. It keeps your digestive system clean and also keeps you feeling full longer.Listen in as Dr. Felicia D. Stoler discusses great ways to get that winter weight off quickly and safely.

Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system.They can be obtained naturally through certain foods like yogurt or sauerkraut, or you can take supplements to aid your digestion.A good digestive system is also important for your immune system.Probiotics can also lower the amount of "bad" bacteria in your system that can cause infections or other problems.They help balance your "good" and "bad" bacteria to keep your body working like it should.Listen in as Felicia D. Stoler discusses probiotics and all their health benefits.

Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system.They can be obtained naturally through certain foods like yogurt or sauerkraut, or you can take supplements to aid your digestion.A good digestive system is also important for your immune system.Probiotics can also lower the amount of "bad" bacteria in your system that can cause infections or other problems.They help balance your "good" and "bad" bacteria to keep your body working like it should.Listen in as Felicia D. Stoler discusses probiotics and all their health benefits.

Learn what trainers and instructors teach, as well as how and why they teach it.With workout rules seemingly changing all the time at the gym, you'd certainly hope your trainer is also up to date.From squats to behind the neck pulls, it seems the rules change a lot.Educating yourself can help you to decide if your instructors are keeping up with their education.In this "He Said, She Said" segment, Neal Pire and Grace Desimone discuss the rules and what's right and wrong with the exercises you're being taught at the gym.

From theft of towels to stealing time on machines, you won't believe some of the things that go on at the gym.Not having cameras in the locker room at your fitness facility can result in people stealing just about anything.From toilet paper to shower curtains, it would seem nothing is safe.Some trainers even steal business from other trainers.In this "He Said, She Said" segment, Neal Pire and Grace Desimone discuss what really happens behind the scenes at your local gym.

With workout rules seemingly changing all the time at the gym, you'd certainly hope your trainer is also up to date.From squats to behind the neck pulls, it seems the rules change a lot.Educating yourself can help you to decide if your instructors are keeping up with their education.In this "He Said, She Said" segment, Neal Pire and Grace Desimone discuss the rules and what's right and wrong with the exercises you're being taught at the gym.

With workout rules seemingly changing all the time at the gym, you'd certainly hope your trainer is also up to date.From squats to behind the neck pulls, it seems the rules change a lot.Educating yourself can help you to decide if your instructors are keeping up with their education.In this "He Said, She Said" segment, Neal Pire and Grace Desimone discuss the rules and what's right and wrong with the exercises you're being taught at the gym.

Not having cameras in the locker room at your fitness facility can result in people stealing just about anything.From toilet paper to shower curtains, it would seem nothing is safe.Some trainers even steal business from other trainers.In this "He Said, She Said" segment, Neal Pire and Grace Desimone discuss what really happens behind the scenes at your local gym.

Not having cameras in the locker room at your fitness facility can result in people stealing just about anything.From toilet paper to shower curtains, it would seem nothing is safe.Some trainers even steal business from other trainers.In this "He Said, She Said" segment, Neal Pire and Grace Desimone discuss what really happens behind the scenes at your local gym.

Strength training can make you stronger AND help you lose weight.Muscular strength and endurance is a component of fitness that is necessary for optimal well-being and quality of life.Strength training actually revs up your metabolism, causing you to burn more calories hours after your session.Lifting weights can also help you throughout the aging process. As you age, your muscles become weaker and your risk of developing health issues increases.  But, by keeping up with strength training, you can combat that downward spiral.Listen in as Edward M. Phillips, MD, discusses the many benefits of strength training, both for toning your body and keeping your weight in check. 

The truth is out: a sedentary lifestyle is bad for your health. How can you work enough physical activity into your day to get the benefits?Due to technology’s sedentary seduction, people can now spend the majority of their waking day in a chair watching TV, working at a desk, playing video games, ordering take-out and delivery, reading, shopping, banking, eating a meal at a table, or navigating the stock market.Current research findings reveal that too much sitting during the day is detrimental to a person’s health. If you want to combat this, you have to do more than think, "I'll get moving more." You'll need to proactively create an action plan... one that incorporates different movements which fit seamlessly with your activities in work and daily living.In short, it's time to engineer some exercise into your daily schedule.Edward M. Phillips, MD, discusses the best ways to incorporate some exercise into your daily life and help fight off that sedentary lifestyle.

Stepping on the scale is common among dieters, but how often should you actually weigh yourself?A new study showed that the more frequently dieters weighed themselves, the more weight they lost. The study also showed that if participants went more than a week without weighing themselves, they gained weight.The lesson here? Weigh yourself at least once a week if you wish to lose weight, and contrary to what some experts say, weighing yourself every day may help you stay on track.Listen in to John P. Higgins, MD, as he discusses the importance of weighing yourself as part of your weight loss approach.

Daily blueberry consumption may reduce blood pressure and arterial stiffness. How many blueberries do you need to eat to get these effects?Postmenopausal women are at risk of developing hypertension, arterial stiffness, and cardiovascular disease. Treatment typically involves using anti-hypertensive drugs, but many women are starting to opt for more natural alternatives. Several studies have shown that blueberries may have powerful anti-hypertensive properties that could help improve cardiovascular health. But, just how many blueberries do you need to eat in order to gain these benefits?Blueberries May Reduce HypertensionJohn P. Higgins, MD, who is a sports cardiologist for the University of Texas Health Science Center at Houston, cites one study in particular that involved 50 postmenopausal women. Half of the women took blueberries, and after the eight-week trial, researchers found a five to ten percent reduction in hypertension in the women who ate the blueberries. The study used around 22 grams of freeze dried, powdered blueberries. That’s the equivalent to a little less than one cup, or around 50 blueberries. Other studies have used anywhere from one cup to three cups… but that’s a lot of blueberries. You can take supplements that contain powdered blueberries, but Dr. Higgins recommends taking the full, natural version so you don’t lose any of the nutrients or antioxidant properties in the process. Some of the antioxidants don’t make it through the process of being formed into powder, rendering it less effective. Other Antioxidant FoodsIf you get tired of eating so many blueberries, there are other fruits and vegetables you can eat that also have powerful antioxidant properties. What you are looking for are polyphenols, a type of antioxidant element that is found in wine, onions, broccoli, cherries, blueberries, strawberries, tomatoes, and plums just to name a few. Not only will eating more antioxidant foods help keep your body running smoothly, but eating superfoods like blueberries have anti-hypertensive and vascular-protective effects. If you are experiencing negative postmenopausal symptoms and prefer not to seek medication as the first method of treatment, perhaps some blueberries a day will keep the doctor away. In the accompanying audio segment, John P. Higgins, MD, discusses all the health benefits of daily blueberry consumption, as well as other fruits and vegetables that might have the same effects.

Muscular strength and endurance is a component of fitness that is necessary for optimal well-being and quality of life.Strength training actually revs up your metabolism, causing you to burn more calories hours after your session.Lifting weights can also help you throughout the aging process. As you age, your muscles become weaker and your risk of developing health issues increases.  But, by keeping up with strength training, you can combat that downward spiral.Listen in as Edward M. Phillips, MD, discusses the many benefits of strength training, both for toning your body and keeping your weight in check. 

Muscular strength and endurance is a component of fitness that is necessary for optimal well-being and quality of life.Strength training actually revs up your metabolism, causing you to burn more calories hours after your session.Lifting weights can also help you throughout the aging process. As you age, your muscles become weaker and your risk of developing health issues increases.  But, by keeping up with strength training, you can combat that downward spiral.Listen in as Edward M. Phillips, MD, discusses the many benefits of strength training, both for toning your body and keeping your weight in check. 

Due to technology’s sedentary seduction, people can now spend the majority of their waking day in a chair watching TV, working at a desk, playing video games, ordering take-out and delivery, reading, shopping, banking, eating a meal at a table, or navigating the stock market.Current research findings reveal that too much sitting during the day is detrimental to a person’s health. If you want to combat this, you have to do more than think, "I'll get moving more." You'll need to proactively create an action plan... one that incorporates different movements which fit seamlessly with your activities in work and daily living.In short, it's time to engineer some exercise into your daily schedule.Edward M. Phillips, MD, discusses the best ways to incorporate some exercise into your daily life and help fight off that sedentary lifestyle.

Due to technology’s sedentary seduction, people can now spend the majority of their waking day in a chair watching TV, working at a desk, playing video games, ordering take-out and delivery, reading, shopping, banking, eating a meal at a table, or navigating the stock market.Current research findings reveal that too much sitting during the day is detrimental to a person’s health. If you want to combat this, you have to do more than think, "I'll get moving more." You'll need to proactively create an action plan... one that incorporates different movements which fit seamlessly with your activities in work and daily living.In short, it's time to engineer some exercise into your daily schedule.Edward M. Phillips, MD, discusses the best ways to incorporate some exercise into your daily life and help fight off that sedentary lifestyle.

A new study showed that the more frequently dieters weighed themselves, the more weight they lost. The study also showed that if participants went more than a week without weighing themselves, they gained weight.The lesson here? Weigh yourself at least once a week if you wish to lose weight, and contrary to what some experts say, weighing yourself every day may help you stay on track.Listen in to John P. Higgins, MD, as he discusses the importance of weighing yourself as part of your weight loss approach.

A new study showed that the more frequently dieters weighed themselves, the more weight they lost. The study also showed that if participants went more than a week without weighing themselves, they gained weight.The lesson here? Weigh yourself at least once a week if you wish to lose weight, and contrary to what some experts say, weighing yourself every day may help you stay on track.Listen in to John P. Higgins, MD, as he discusses the importance of weighing yourself as part of your weight loss approach.

Postmenopausal women are at risk of developing hypertension, arterial stiffness, and cardiovascular disease. Treatment typically involves using anti-hypertensive drugs, but many women are starting to opt for more natural alternatives. Several studies have shown that blueberries may have powerful anti-hypertensive properties that could help improve cardiovascular health. But, just how many blueberries do you need to eat in order to gain these benefits?Blueberries May Reduce HypertensionJohn P. Higgins, MD, who is a sports cardiologist for the University of Texas Health Science Center at Houston, cites one study in particular that involved 50 postmenopausal women. Half of the women took blueberries, and after the eight-week trial, researchers found a five to ten percent reduction in hypertension in the women who ate the blueberries. The study used around 22 grams of freeze dried, powdered blueberries. That’s the equivalent to a little less than one cup, or around 50 blueberries. Other studies have used anywhere from one cup to three cups… but that’s a lot of blueberries. You can take supplements that contain powdered blueberries, but Dr. Higgins recommends taking the full, natural version so you don’t lose any of the nutrients or antioxidant properties in the process. Some of the antioxidants don’t make it through the process of being formed into powder, rendering it less effective. Other Antioxidant FoodsIf you get tired of eating so many blueberries, there are other fruits and vegetables you can eat that also have powerful antioxidant properties. What you are looking for are polyphenols, a type of antioxidant element that is found in wine, onions, broccoli, cherries, blueberries, strawberries, tomatoes, and plums just to name a few. Not only will eating more antioxidant foods help keep your body running smoothly, but eating superfoods like blueberries have anti-hypertensive and vascular-protective effects. If you are experiencing negative postmenopausal symptoms and prefer not to seek medication as the first method of treatment, perhaps some blueberries a day will keep the doctor away. In the accompanying audio segment, John P. Higgins, MD, discusses all the health benefits of daily blueberry consumption, as well as other fruits and vegetables that might have the same effects.

Postmenopausal women are at risk of developing hypertension, arterial stiffness, and cardiovascular disease. Treatment typically involves using anti-hypertensive drugs, but many women are starting to opt for more natural alternatives. Several studies have shown that blueberries may have powerful anti-hypertensive properties that could help improve cardiovascular health. But, just how many blueberries do you need to eat in order to gain these benefits?Blueberries May Reduce HypertensionJohn P. Higgins, MD, who is a sports cardiologist for the University of Texas Health Science Center at Houston, cites one study in particular that involved 50 postmenopausal women. Half of the women took blueberries, and after the eight-week trial, researchers found a five to ten percent reduction in hypertension in the women who ate the blueberries. The study used around 22 grams of freeze dried, powdered blueberries. That’s the equivalent to a little less than one cup, or around 50 blueberries. Other studies have used anywhere from one cup to three cups… but that’s a lot of blueberries. You can take supplements that contain powdered blueberries, but Dr. Higgins recommends taking the full, natural version so you don’t lose any of the nutrients or antioxidant properties in the process. Some of the antioxidants don’t make it through the process of being formed into powder, rendering it less effective. Other Antioxidant FoodsIf you get tired of eating so many blueberries, there are other fruits and vegetables you can eat that also have powerful antioxidant properties. What you are looking for are polyphenols, a type of antioxidant element that is found in wine, onions, broccoli, cherries, blueberries, strawberries, tomatoes, and plums just to name a few. Not only will eating more antioxidant foods help keep your body running smoothly, but eating superfoods like blueberries have anti-hypertensive and vascular-protective effects. If you are experiencing negative postmenopausal symptoms and prefer not to seek medication as the first method of treatment, perhaps some blueberries a day will keep the doctor away. In the accompanying audio segment, John P. Higgins, MD, discusses all the health benefits of daily blueberry consumption, as well as other fruits and vegetables that might have the same effects.

Whether your goal is to be more active, lose weight or win a marathon, walking is a great place to start.Walking is one of the simplest and least expensive options to increase your physical activity level and improve your overall health.If walking seems too simple to be an effective fitness method, think again. Taking a stroll is an easy way to lower blood pressure and increase aerobic fitness in people who are overweight or obese.Walking is a convenient way for the average person, regardless of fitness level, to obtain ACSM’s recommended 30 minutes of exercise per day, at least five days per week. These 30 minutes can be broken up into short bouts of 10 minutes of exercise, making walking a simple choice for a busy schedule.Michele Stanten joins host Melanie Cole, MS, to discuss how walking daily can help your overall health in many ways.

Whether at work or home, sitting all day is never a good idea.New studies suggest sedentary behaviors increase your risk of chronic disease.There is new evidence that prolonged, unbroken sitting time is related to people's risk of obesity and type-2 diabetes.One way to combat this is to get more walking in throughout your day.Walking doesn't have to mean an hour-long jaunt. It can be as simple as just walking around the office for 5-10 minutes just to get your blood flowing.Michele Stanten, a walking coach and ACE-certified fitness instructor, shares great advice on the best ways to keep moving to avoid that sedentary style.

What is this fitness trend called The Barre method? Is it dance? A workout? Maybe both.Have you heard of the relatively new trend called "The Barre Method"? Is it dance? Is it a workout? It may be both.Barre classes have gained popularity as of late, and some people say they are the best way to work out and not break a huge sweat.The Barre Method is a low-aerobic workout that targets your stomach, thighs, arms and backside. It has a base in ballet and dance and may just be the workout you are looking for.Michele Olson, PhD, Professor of Exercise Physiology in the Department of Physical Education and Exercise Science at Auburn University Montgomery, joins Melanie Cole, MS, to go through the Barre basics and help you decide if it might be your perfect way to work out.

Crunches, planks and sit-ups: you've tried them all, but do they actually work on that belly fat?Every day it seems, a new diet, medication, exercise or super food comes out that allegedly melts away belly fat. If these products worked, wouldn’t everyone be using them by now? The Surefire Belly Fat BlasterDr. Michele Olson, known internationally as THE exercise doctor, says, “it would be nice to have a pill, specific exercise or food that’s aimed at fat cells in the belly or abdominal region, but we don’t. It’s mythology.” There are no magic cures out there that really target belly fat and burn it off effectively, but the good news is there is something you can do to reduce body fat, not just on your belly, but all over. At the end of the day, there is only one real solution to belly fat: exercise.When it comes to exercise, there are many variables to take into consideration. Crunches and machines for the abdominals don’t work as well as you think when it comes to incinerating stomach fat. According to Dr. Olson, doing crunches for 10 minutes burns between 20 and 25 calories, which is less than that contained in half an apple. The only way to lose fat and destroy fat cells is by lowering or burning calories. But, remember, one pound of fat is around 3,500 calories. The numbers don’t add up in favor of crunches as a way to trim belly fat; it would take you almost 24 hours of nonstop crunches or sit-ups to lose a single pound of fat.Research has found that a more effective way of burning fat is through intense cardio workouts, such as high-intensity interval training (HIIT) or tabata training. Not only will these methods target your overall fat, but HIIT also takes less time than regular cardio with a higher rate of calorie burning. For example, 40 minutes of steady state cardio such as walking on the treadmill can burn around 500 calories. Doing just 20 minutes of high intensity workouts can burn the same amount of calories, and keep your metabolism sky high for many hours afterwards. It can be tough to push your body hard enough to finish an HIIT workout, but the benefits are there and you will certainly see results faster. If you are just starting out, you don’t have to do the standard “30 seconds on high, one minute on low” setting that many HIIT workouts recommend. Even doing intervals as little as eight seconds can have a positive impact if you are able to finish the training. Why HIIT WorksThe science behind intensive interval training is simple. During more strenuous activity, your blood pumps faster and releases adrenaline. The adrenaline activates fat cells and tells them to give up their fat and energy, to aid your muscles. With moderate exercise, your adrenaline levels don’t go nearly as high, and the fat cells aren’t put to work in the same way. There are a variety of ways to do HIIT exercises, including sprinting, spinning, biking, and swimming. Dr. Olson also recommends doing planking and other core exercises to better develop your ab muscles and get them stronger. Having a solid core will support you better for the intense workouts, and reduce the risk of injury. For starters, stick to just two days a week on non-consecutive days until you are comfortable enough to add a third day. As always, you want to slowly integrate it into your routine. Coupled with a healthy diet and a solid weight training routine, your belly fat (and other fatty areas) will shrink and tighten up without the need for ineffective pills and supplements.In the accompanying audio segment, Michele Olson, PhD, joins host Melanie Cole, MS, to discuss belly fat and which exercises can help you get rid of the fat that blocks your abdominal muscles.

Walking is one of the simplest and least expensive options to increase your physical activity level and improve your overall health.If walking seems too simple to be an effective fitness method, think again. Taking a stroll is an easy way to lower blood pressure and increase aerobic fitness in people who are overweight or obese.Walking is a convenient way for the average person, regardless of fitness level, to obtain ACSM’s recommended 30 minutes of exercise per day, at least five days per week. These 30 minutes can be broken up into short bouts of 10 minutes of exercise, making walking a simple choice for a busy schedule.Michele Stanten joins host Melanie Cole, MS, to discuss how walking daily can help your overall health in many ways.

Walking is one of the simplest and least expensive options to increase your physical activity level and improve your overall health.If walking seems too simple to be an effective fitness method, think again. Taking a stroll is an easy way to lower blood pressure and increase aerobic fitness in people who are overweight or obese.Walking is a convenient way for the average person, regardless of fitness level, to obtain ACSM’s recommended 30 minutes of exercise per day, at least five days per week. These 30 minutes can be broken up into short bouts of 10 minutes of exercise, making walking a simple choice for a busy schedule.Michele Stanten joins host Melanie Cole, MS, to discuss how walking daily can help your overall health in many ways.

New studies suggest sedentary behaviors increase your risk of chronic disease.There is new evidence that prolonged, unbroken sitting time is related to people's risk of obesity and type-2 diabetes.One way to combat this is to get more walking in throughout your day.Walking doesn't have to mean an hour-long jaunt. It can be as simple as just walking around the office for 5-10 minutes just to get your blood flowing.Michele Stanten, a walking coach and ACE-certified fitness instructor, shares great advice on the best ways to keep moving to avoid that sedentary style.

New studies suggest sedentary behaviors increase your risk of chronic disease.There is new evidence that prolonged, unbroken sitting time is related to people's risk of obesity and type-2 diabetes.One way to combat this is to get more walking in throughout your day.Walking doesn't have to mean an hour-long jaunt. It can be as simple as just walking around the office for 5-10 minutes just to get your blood flowing.Michele Stanten, a walking coach and ACE-certified fitness instructor, shares great advice on the best ways to keep moving to avoid that sedentary style.

Have you heard of the relatively new trend called "The Barre Method"? Is it dance? Is it a workout? It may be both.Barre classes have gained popularity as of late, and some people say they are the best way to work out and not break a huge sweat.The Barre Method is a low-aerobic workout that targets your stomach, thighs, arms and backside. It has a base in ballet and dance and may just be the workout you are looking for.Michele Olson, PhD, Professor of Exercise Physiology in the Department of Physical Education and Exercise Science at Auburn University Montgomery, joins Melanie Cole, MS, to go through the Barre basics and help you decide if it might be your perfect way to work out.

Have you heard of the relatively new trend called "The Barre Method"? Is it dance? Is it a workout? It may be both.Barre classes have gained popularity as of late, and some people say they are the best way to work out and not break a huge sweat.The Barre Method is a low-aerobic workout that targets your stomach, thighs, arms and backside. It has a base in ballet and dance and may just be the workout you are looking for.Michele Olson, PhD, Professor of Exercise Physiology in the Department of Physical Education and Exercise Science at Auburn University Montgomery, joins Melanie Cole, MS, to go through the Barre basics and help you decide if it might be your perfect way to work out.

Every day it seems, a new diet, medication, exercise or super food comes out that allegedly melts away belly fat. If these products worked, wouldn’t everyone be using them by now? The Surefire Belly Fat BlasterDr. Michele Olson, known internationally as THE exercise doctor, says, “it would be nice to have a pill, specific exercise or food that’s aimed at fat cells in the belly or abdominal region, but we don’t. It’s mythology.” There are no magic cures out there that really target belly fat and burn it off effectively, but the good news is there is something you can do to reduce body fat, not just on your belly, but all over. At the end of the day, there is only one real solution to belly fat: exercise.When it comes to exercise, there are many variables to take into consideration. Crunches and machines for the abdominals don’t work as well as you think when it comes to incinerating stomach fat. According to Dr. Olson, doing crunches for 10 minutes burns between 20 and 25 calories, which is less than that contained in half an apple. The only way to lose fat and destroy fat cells is by lowering or burning calories. But, remember, one pound of fat is around 3,500 calories. The numbers don’t add up in favor of crunches as a way to trim belly fat; it would take you almost 24 hours of nonstop crunches or sit-ups to lose a single pound of fat.Research has found that a more effective way of burning fat is through intense cardio workouts, such as high-intensity interval training (HIIT) or tabata training. Not only will these methods target your overall fat, but HIIT also takes less time than regular cardio with a higher rate of calorie burning. For example, 40 minutes of steady state cardio such as walking on the treadmill can burn around 500 calories. Doing just 20 minutes of high intensity workouts can burn the same amount of calories, and keep your metabolism sky high for many hours afterwards. It can be tough to push your body hard enough to finish an HIIT workout, but the benefits are there and you will certainly see results faster. If you are just starting out, you don’t have to do the standard “30 seconds on high, one minute on low” setting that many HIIT workouts recommend. Even doing intervals as little as eight seconds can have a positive impact if you are able to finish the training. Why HIIT WorksThe science behind intensive interval training is simple. During more strenuous activity, your blood pumps faster and releases adrenaline. The adrenaline activates fat cells and tells them to give up their fat and energy, to aid your muscles. With moderate exercise, your adrenaline levels don’t go nearly as high, and the fat cells aren’t put to work in the same way. There are a variety of ways to do HIIT exercises, including sprinting, spinning, biking, and swimming. Dr. Olson also recommends doing planking and other core exercises to better develop your ab muscles and get them stronger. Having a solid core will support you better for the intense workouts, and reduce the risk of injury. For starters, stick to just two days a week on non-consecutive days until you are comfortable enough to add a third day. As always, you want to slowly integrate it into your routine. Coupled with a healthy diet and a solid weight training routine, your belly fat (and other fatty areas) will shrink and tighten up without the need for ineffective pills and supplements.In the accompanying audio segment, Michele Olson, PhD, joins host Melanie Cole, MS, to discuss belly fat and which exercises can help you get rid of the fat that blocks your abdominal muscles.

Every day it seems, a new diet, medication, exercise or super food comes out that allegedly melts away belly fat. If these products worked, wouldn’t everyone be using them by now? The Surefire Belly Fat BlasterDr. Michele Olson, known internationally as THE exercise doctor, says, “it would be nice to have a pill, specific exercise or food that’s aimed at fat cells in the belly or abdominal region, but we don’t. It’s mythology.” There are no magic cures out there that really target belly fat and burn it off effectively, but the good news is there is something you can do to reduce body fat, not just on your belly, but all over. At the end of the day, there is only one real solution to belly fat: exercise.When it comes to exercise, there are many variables to take into consideration. Crunches and machines for the abdominals don’t work as well as you think when it comes to incinerating stomach fat. According to Dr. Olson, doing crunches for 10 minutes burns between 20 and 25 calories, which is less than that contained in half an apple. The only way to lose fat and destroy fat cells is by lowering or burning calories. But, remember, one pound of fat is around 3,500 calories. The numbers don’t add up in favor of crunches as a way to trim belly fat; it would take you almost 24 hours of nonstop crunches or sit-ups to lose a single pound of fat.Research has found that a more effective way of burning fat is through intense cardio workouts, such as high-intensity interval training (HIIT) or tabata training. Not only will these methods target your overall fat, but HIIT also takes less time than regular cardio with a higher rate of calorie burning. For example, 40 minutes of steady state cardio such as walking on the treadmill can burn around 500 calories. Doing just 20 minutes of high intensity workouts can burn the same amount of calories, and keep your metabolism sky high for many hours afterwards. It can be tough to push your body hard enough to finish an HIIT workout, but the benefits are there and you will certainly see results faster. If you are just starting out, you don’t have to do the standard “30 seconds on high, one minute on low” setting that many HIIT workouts recommend. Even doing intervals as little as eight seconds can have a positive impact if you are able to finish the training. Why HIIT WorksThe science behind intensive interval training is simple. During more strenuous activity, your blood pumps faster and releases adrenaline. The adrenaline activates fat cells and tells them to give up their fat and energy, to aid your muscles. With moderate exercise, your adrenaline levels don’t go nearly as high, and the fat cells aren’t put to work in the same way. There are a variety of ways to do HIIT exercises, including sprinting, spinning, biking, and swimming. Dr. Olson also recommends doing planking and other core exercises to better develop your ab muscles and get them stronger. Having a solid core will support you better for the intense workouts, and reduce the risk of injury. For starters, stick to just two days a week on non-consecutive days until you are comfortable enough to add a third day. As always, you want to slowly integrate it into your routine. Coupled with a healthy diet and a solid weight training routine, your belly fat (and other fatty areas) will shrink and tighten up without the need for ineffective pills and supplements.In the accompanying audio segment, Michele Olson, PhD, joins host Melanie Cole, MS, to discuss belly fat and which exercises can help you get rid of the fat that blocks your abdominal muscles.

When it comes to etiquette at the gym, which personality fits you? Are you The Slob, The Hoarder, The Cardio Junkie, The Talker/Time Burglar?When it comes to etiquette at the gym, which personality fits you? Are you The Slob, The Hoarder, The Cardio Junkie, The Talker/Time Burglar? I am sure you can come up with a few of your own, if not to describe your own self, at the very least describe fellow gym-goers.What about etiquette at other parts of the gym, such as the training room, the classroom, or the locker room?For example, do men walk around in the buff? Men, yes. Women, usually not.How about this one: have you ever asked a staff member for advice when he/she was naked? Well, don't.Grace DeSimone and Neal Pire are both fitness club experts, and in this segment they feature a "he said, she said" segment that is highly entertaining and will give you some advice on gym do's and don'ts. They offer some of the best tips you will ever hear about gym etiquette... hopefully you will heed their advice so you and those around you can all enjoy the gym experience. Do you see yourself in any of these lists?Training Room:Return equipment to proper location.Wipe down equipment.Be aware of wait time.Avoid hoarding.No spitting.No snot rockets.Grunt quietly.Avoid dropping the weights.Group  Exercise Classroom:Avoid crowding by the door.Stay away from territorial creatures.Newbies should use the middle of the room.If you are sensitive to the volume of the music, use ear plugs.Avoid crowding others; stay an arm's distance away.Arrive early, especially if you are new.Get advice from the instructor.Locker Room:If you're going to walk around in the buff, be respectful of othersShave in the shower? You shouldn't if someone is waiting (and be careful what you are leaning up against)Blow dry your hair in partial state of dress? People do. Blow dry private areas? Please don't.If you must take a towel, limit to twoNEVER be barefoot in the showerUse the soap the gym provides? Not if you color your hair.Remember to ALWAYS lock your locker.Gym Personalities:When at all possible, let the staff manage the members; but if you run into these personalities, here are some ways to "deal."The Slob: "Is this Yours?"The Hoarder: " Would you mind sharing?"The Cardio Junkie: find out if there is a wait list or a time limit for equipment.The Class Junkie: if you are concerned about someone taking class after class, speak to staff.The Talker/Time Burglar: wear headphones and move your lips like you are singing.The Stalker/Copycat: take it as a compliment, but if it gets creepy, inform a staff person.

Personal trainer or group classes? How do you choose which workout is best for you?When exercising, it can be tough deciding whether you want group classes or one-on-one with a personal trainer. Of course, you can certainly have both. But which is your priority?Both options have benefits and downsides.A personal trainer is completely focused on you and your needs; but if you don't want all the focus on YOU, being part of a group can be ideal.Group support has been shown to be an integral part of getting you going and keeping you coming back.In a different scope, a personal trainer uniquely targets the needs of the individual.Neal Pire and Grace Desimone are here with a "he said, she said" segment to give you the lowdown on the differences between taking classes and hiring a personal trainer.

When it comes to etiquette at the gym, which personality fits you? Are you The Slob, The Hoarder, The Cardio Junkie, The Talker/Time Burglar? I am sure you can come up with a few of your own, if not to describe your own self, at the very least describe fellow gym-goers.What about etiquette at other parts of the gym, such as the training room, the classroom, or the locker room?For example, do men walk around in the buff? Men, yes. Women, usually not.How about this one: have you ever asked a staff member for advice when he/she was naked? Well, don't.Grace DeSimone and Neal Pire are both fitness club experts, and in this segment they feature a "he said, she said" segment that is highly entertaining and will give you some advice on gym do's and don'ts. They offer some of the best tips you will ever hear about gym etiquette... hopefully you will heed their advice so you and those around you can all enjoy the gym experience. Do you see yourself in any of these lists?Training Room:Return equipment to proper location.Wipe down equipment.Be aware of wait time.Avoid hoarding.No spitting.No snot rockets.Grunt quietly.Avoid dropping the weights.Group  Exercise Classroom:Avoid crowding by the door.Stay away from territorial creatures.Newbies should use the middle of the room.If you are sensitive to the volume of the music, use ear plugs.Avoid crowding others; stay an arm's distance away.Arrive early, especially if you are new.Get advice from the instructor.Locker Room:If you're going to walk around in the buff, be respectful of othersShave in the shower? You shouldn't if someone is waiting (and be careful what you are leaning up against)Blow dry your hair in partial state of dress? People do. Blow dry private areas? Please don't.If you must take a towel, limit to twoNEVER be barefoot in the showerUse the soap the gym provides? Not if you color your hair.Remember to ALWAYS lock your locker.Gym Personalities:When at all possible, let the staff manage the members; but if you run into these personalities, here are some ways to "deal."The Slob: "Is this Yours?"The Hoarder: " Would you mind sharing?"The Cardio Junkie: find out if there is a wait list or a time limit for equipment.The Class Junkie: if you are concerned about someone taking class after class, speak to staff.The Talker/Time Burglar: wear headphones and move your lips like you are singing.The Stalker/Copycat: take it as a compliment, but if it gets creepy, inform a staff person.

When it comes to etiquette at the gym, which personality fits you? Are you The Slob, The Hoarder, The Cardio Junkie, The Talker/Time Burglar? I am sure you can come up with a few of your own, if not to describe your own self, at the very least describe fellow gym-goers.What about etiquette at other parts of the gym, such as the training room, the classroom, or the locker room?For example, do men walk around in the buff? Men, yes. Women, usually not.How about this one: have you ever asked a staff member for advice when he/she was naked? Well, don't.Grace DeSimone and Neal Pire are both fitness club experts, and in this segment they feature a "he said, she said" segment that is highly entertaining and will give you some advice on gym do's and don'ts. They offer some of the best tips you will ever hear about gym etiquette... hopefully you will heed their advice so you and those around you can all enjoy the gym experience. Do you see yourself in any of these lists?Training Room:Return equipment to proper location.Wipe down equipment.Be aware of wait time.Avoid hoarding.No spitting.No snot rockets.Grunt quietly.Avoid dropping the weights.Group  Exercise Classroom:Avoid crowding by the door.Stay away from territorial creatures.Newbies should use the middle of the room.If you are sensitive to the volume of the music, use ear plugs.Avoid crowding others; stay an arm's distance away.Arrive early, especially if you are new.Get advice from the instructor.Locker Room:If you're going to walk around in the buff, be respectful of othersShave in the shower? You shouldn't if someone is waiting (and be careful what you are leaning up against)Blow dry your hair in partial state of dress? People do. Blow dry private areas? Please don't.If you must take a towel, limit to twoNEVER be barefoot in the showerUse the soap the gym provides? Not if you color your hair.Remember to ALWAYS lock your locker.Gym Personalities:When at all possible, let the staff manage the members; but if you run into these personalities, here are some ways to "deal."The Slob: "Is this Yours?"The Hoarder: " Would you mind sharing?"The Cardio Junkie: find out if there is a wait list or a time limit for equipment.The Class Junkie: if you are concerned about someone taking class after class, speak to staff.The Talker/Time Burglar: wear headphones and move your lips like you are singing.The Stalker/Copycat: take it as a compliment, but if it gets creepy, inform a staff person.

When exercising, it can be tough deciding whether you want group classes or one-on-one with a personal trainer. Of course, you can certainly have both. But which is your priority?Both options have benefits and downsides.A personal trainer is completely focused on you and your needs; but if you don't want all the focus on YOU, being part of a group can be ideal.Group support has been shown to be an integral part of getting you going and keeping you coming back.In a different scope, a personal trainer uniquely targets the needs of the individual.Neal Pire and Grace Desimone are here with a "he said, she said" segment to give you the lowdown on the differences between taking classes and hiring a personal trainer.

When exercising, it can be tough deciding whether you want group classes or one-on-one with a personal trainer. Of course, you can certainly have both. But which is your priority?Both options have benefits and downsides.A personal trainer is completely focused on you and your needs; but if you don't want all the focus on YOU, being part of a group can be ideal.Group support has been shown to be an integral part of getting you going and keeping you coming back.In a different scope, a personal trainer uniquely targets the needs of the individual.Neal Pire and Grace Desimone are here with a "he said, she said" segment to give you the lowdown on the differences between taking classes and hiring a personal trainer.

Eating whole grain foods lowers your risk of death, especially death from cardiovascular disease.Despite the popularity of such grain-eschewing diets as the Paleo and the gluten-free craze, a new study has found that people who eat a whole grain-rich diet live longer.Eating more whole grains may decrease people’s risk of death by up to 15%, particularly from heart disease.Much of that benefit probably comes from the bran, which is the fibrous coating that processing removes from whole wheat and brown rice. Bran intake alone was linked with up to 6% lower overall death risk and up to 20% lower cardiovascular disease-related risk.Listen in as John P. Higgins, MD, discusses diets rich in whole grains and how eating them can help you live longer.

For any individual who is physically active, there is a possibility of sustaining an injury.While some injuries -- such as an ankle sprain or fracture -- are difficult to prevent, many other injuries are avoidable. By following a few simple guidelines, injuries such as muscle strains, tendonitis and overuse injuries can be reduced.For instance, every workout must begin with a warm-up and end with a cool-down. A warm-up is necessary to prepare the body for exercise by increasing heart rate and blood flow to working muscles.The warm-up should start slow and easy and consist of a general cardiovascular exercise such as walking, jogging or biking.Listen in as John P. Higgins, MD, discusses ways to reduce those pesky workout injuries.

Fad diets come and go. Have you tried one, only to fail?New fad diets seem to pop up just as the latest one starts fading or is proven to be just that: a fad.With so many diets out there, how are you to know which one is right for you?The Raw Food Diet, The Blood Type Diet and The Master Cleanse/Lemonade Diet are a few that research now show are good for you.Remember, not all diets are right for everyone.Felicia Stoler, MD, discusses fad diets and how to choose the one that is right for you.

While there is no way to cure the common cold or the flu, healthy eating during cold and flu season can help you avoid getting sick.With cold and flu season at its peak, is there anything you can do nutritionally to build up your immune system and help it fight off sickness? That is the question posed by Dr. Felicia Stoler, and she is more than happy to help you answer it. Dr. Stoler, who hosted the second season of TLC’s groundbreaking series, Honey, We’re Killing the Kids and serves on many local, state and national committees related to health and wellness, strongly believes that the foods you eat can directly contribute to your immune system’s strength. According to Dr. Stoler, there are several things you can do nutritionally to build up your immune system and stave off sickness:Eat a well-balanced diet. Having a little protein with every meal helps boost immunity. Also, eat colorful fruits and vegetables to gain essential vitamins and minerals. Including more foods with probiotics (like yogurt) will also help establish beneficial bacteria, or micro flora, in your small intestine that serves as the first line of defense against germs. Dr. Stoler believes taking probiotics should be something you do year-round, not just during cold and flu season, in order to maintain optimal gastrointestinal health.Think vitamin C. Have more citrus fruits in your diet, such as oranges, clementines, tangerines, and grapefruits. These fruits are wonderful because they have lots of fluids and are very hydrating. At the same time, they are packed full of vitamin C, which is aUse elderberry syrup. Dr. Stoler loves using elderberry syrup called Sambucol, which helps enhance the immune system. It’s not cough medicine, just elderberry concentrated. Taking it with water or adding extra flavor by mixing it with club soda will make it a refreshing drink that’s beneficial to you.Take more zinc. “Getting more of the mineral zinc is extremely important,” says Dr. Stoler. Oysters both raw and cooked can be a great source of zinc, as can multivitamins and specific supplements. Include Omega-3 Fatty Acids. Eating these fatty acids in moderation can boost the immune system. Coldwater fish such as salmon are a great source of Omega-3s. If you don’t find yourself cooking fish often, opt for fish oil supplements instead. If you are already feeling sick, Dr. Stoler recommends having chicken soup, also known as “Jewish penicillin,” or miso soup. When making soup, it’s a good idea to freeze leftovers in case you are too weak to make it later on. Many stores will also have powdered miso soup that only requires you to add water. Finally, if you are suffering from stuffiness or have a runny nose, making sure you are taking adequate hydration. You can choose to have hot drinks like Theraflu and green tea, or cold drinks like a healthy smoothie packed with vitamins; the choice is entirely up to you, depending on which one you think will have a more soothing effect. Getting sick every winter does not have to be an unavoidable curse; with the right nutrition and yearlong habits, you’ll have the power to boost your body’s immune system and fight off colds.

Despite the popularity of such grain-eschewing diets as the Paleo and the gluten-free craze, a new study has found that people who eat a whole grain-rich diet live longer.Eating more whole grains may decrease people’s risk of death by up to 15%, particularly from heart disease.Much of that benefit probably comes from the bran, which is the fibrous coating that processing removes from whole wheat and brown rice. Bran intake alone was linked with up to 6% lower overall death risk and up to 20% lower cardiovascular disease-related risk.Listen in as John P. Higgins, MD, discusses diets rich in whole grains and how eating them can help you live longer.

Despite the popularity of such grain-eschewing diets as the Paleo and the gluten-free craze, a new study has found that people who eat a whole grain-rich diet live longer.Eating more whole grains may decrease people’s risk of death by up to 15%, particularly from heart disease.Much of that benefit probably comes from the bran, which is the fibrous coating that processing removes from whole wheat and brown rice. Bran intake alone was linked with up to 6% lower overall death risk and up to 20% lower cardiovascular disease-related risk.Listen in as John P. Higgins, MD, discusses diets rich in whole grains and how eating them can help you live longer.

While some injuries -- such as an ankle sprain or fracture -- are difficult to prevent, many other injuries are avoidable. By following a few simple guidelines, injuries such as muscle strains, tendonitis and overuse injuries can be reduced.For instance, every workout must begin with a warm-up and end with a cool-down. A warm-up is necessary to prepare the body for exercise by increasing heart rate and blood flow to working muscles.The warm-up should start slow and easy and consist of a general cardiovascular exercise such as walking, jogging or biking.Listen in as John P. Higgins, MD, discusses ways to reduce those pesky workout injuries.

While some injuries -- such as an ankle sprain or fracture -- are difficult to prevent, many other injuries are avoidable. By following a few simple guidelines, injuries such as muscle strains, tendonitis and overuse injuries can be reduced.For instance, every workout must begin with a warm-up and end with a cool-down. A warm-up is necessary to prepare the body for exercise by increasing heart rate and blood flow to working muscles.The warm-up should start slow and easy and consist of a general cardiovascular exercise such as walking, jogging or biking.Listen in as John P. Higgins, MD, discusses ways to reduce those pesky workout injuries.

New fad diets seem to pop up just as the latest one starts fading or is proven to be just that: a fad.With so many diets out there, how are you to know which one is right for you?The Raw Food Diet, The Blood Type Diet and The Master Cleanse/Lemonade Diet are a few that research now show are good for you.Remember, not all diets are right for everyone.Felicia Stoler, MD, discusses fad diets and how to choose the one that is right for you.

New fad diets seem to pop up just as the latest one starts fading or is proven to be just that: a fad.With so many diets out there, how are you to know which one is right for you?The Raw Food Diet, The Blood Type Diet and The Master Cleanse/Lemonade Diet are a few that research now show are good for you.Remember, not all diets are right for everyone.Felicia Stoler, MD, discusses fad diets and how to choose the one that is right for you.

With cold and flu season at its peak, is there anything you can do nutritionally to build up your immune system and help it fight off sickness? That is the question posed by Dr. Felicia Stoler, and she is more than happy to help you answer it. Dr. Stoler, who hosted the second season of TLC’s groundbreaking series, Honey, We’re Killing the Kids and serves on many local, state and national committees related to health and wellness, strongly believes that the foods you eat can directly contribute to your immune system’s strength. According to Dr. Stoler, there are several things you can do nutritionally to build up your immune system and stave off sickness:Eat a well-balanced diet. Having a little protein with every meal helps boost immunity. Also, eat colorful fruits and vegetables to gain essential vitamins and minerals. Including more foods with probiotics (like yogurt) will also help establish beneficial bacteria, or micro flora, in your small intestine that serves as the first line of defense against germs. Dr. Stoler believes taking probiotics should be something you do year-round, not just during cold and flu season, in order to maintain optimal gastrointestinal health.Think vitamin C. Have more citrus fruits in your diet, such as oranges, clementines, tangerines, and grapefruits. These fruits are wonderful because they have lots of fluids and are very hydrating. At the same time, they are packed full of vitamin C, which is aUse elderberry syrup. Dr. Stoler loves using elderberry syrup called Sambucol, which helps enhance the immune system. It’s not cough medicine, just elderberry concentrated. Taking it with water or adding extra flavor by mixing it with club soda will make it a refreshing drink that’s beneficial to you.Take more zinc. “Getting more of the mineral zinc is extremely important,” says Dr. Stoler. Oysters both raw and cooked can be a great source of zinc, as can multivitamins and specific supplements. Include Omega-3 Fatty Acids. Eating these fatty acids in moderation can boost the immune system. Coldwater fish such as salmon are a great source of Omega-3s. If you don’t find yourself cooking fish often, opt for fish oil supplements instead. If you are already feeling sick, Dr. Stoler recommends having chicken soup, also known as “Jewish penicillin,” or miso soup. When making soup, it’s a good idea to freeze leftovers in case you are too weak to make it later on. Many stores will also have powdered miso soup that only requires you to add water. Finally, if you are suffering from stuffiness or have a runny nose, making sure you are taking adequate hydration. You can choose to have hot drinks like Theraflu and green tea, or cold drinks like a healthy smoothie packed with vitamins; the choice is entirely up to you, depending on which one you think will have a more soothing effect. Getting sick every winter does not have to be an unavoidable curse; with the right nutrition and yearlong habits, you’ll have the power to boost your body’s immune system and fight off colds.

With cold and flu season at its peak, is there anything you can do nutritionally to build up your immune system and help it fight off sickness? That is the question posed by Dr. Felicia Stoler, and she is more than happy to help you answer it. Dr. Stoler, who hosted the second season of TLC’s groundbreaking series, Honey, We’re Killing the Kids and serves on many local, state and national committees related to health and wellness, strongly believes that the foods you eat can directly contribute to your immune system’s strength. According to Dr. Stoler, there are several things you can do nutritionally to build up your immune system and stave off sickness:Eat a well-balanced diet. Having a little protein with every meal helps boost immunity. Also, eat colorful fruits and vegetables to gain essential vitamins and minerals. Including more foods with probiotics (like yogurt) will also help establish beneficial bacteria, or micro flora, in your small intestine that serves as the first line of defense against germs. Dr. Stoler believes taking probiotics should be something you do year-round, not just during cold and flu season, in order to maintain optimal gastrointestinal health.Think vitamin C. Have more citrus fruits in your diet, such as oranges, clementines, tangerines, and grapefruits. These fruits are wonderful because they have lots of fluids and are very hydrating. At the same time, they are packed full of vitamin C, which is aUse elderberry syrup. Dr. Stoler loves using elderberry syrup called Sambucol, which helps enhance the immune system. It’s not cough medicine, just elderberry concentrated. Taking it with water or adding extra flavor by mixing it with club soda will make it a refreshing drink that’s beneficial to you.Take more zinc. “Getting more of the mineral zinc is extremely important,” says Dr. Stoler. Oysters both raw and cooked can be a great source of zinc, as can multivitamins and specific supplements. Include Omega-3 Fatty Acids. Eating these fatty acids in moderation can boost the immune system. Coldwater fish such as salmon are a great source of Omega-3s. If you don’t find yourself cooking fish often, opt for fish oil supplements instead. If you are already feeling sick, Dr. Stoler recommends having chicken soup, also known as “Jewish penicillin,” or miso soup. When making soup, it’s a good idea to freeze leftovers in case you are too weak to make it later on. Many stores will also have powdered miso soup that only requires you to add water. Finally, if you are suffering from stuffiness or have a runny nose, making sure you are taking adequate hydration. You can choose to have hot drinks like Theraflu and green tea, or cold drinks like a healthy smoothie packed with vitamins; the choice is entirely up to you, depending on which one you think will have a more soothing effect. Getting sick every winter does not have to be an unavoidable curse; with the right nutrition and yearlong habits, you’ll have the power to boost your body’s immune system and fight off colds.

If you've got cold symptoms or a nagging injury, maybe you should take the day off or cut back your workout routine.Or should you?Is it better to work through the pain and adjust your workout, or just take the day off entirely?Sometimes giving yourself the day off is more beneficial to your health than if you stuck to your regular workout.Listen in as Dr. Jordon Metzl discusses the best ways to handle those days you just don't feel quite right.

If you've got cold symptoms or a nagging injury, maybe you should take the day off or cut back your workout routine.Or should you?Is it better to work through the pain and adjust your workout, or just take the day off entirely?Sometimes giving yourself the day off is more beneficial to your health than if you stuck to your regular workout.Listen in as Dr. Jordon Metzl discusses the best ways to handle those days you just don't feel quite right.

Diabetes, risk of stroke, high blood pressure, and heart disease are all health risks associated with smoking, but surprising new evidence is finding that sitting can be just as bad for you, causing the same complications. It’s About Prevention, Not TreatmentThe health risks of sitting too much mostly affect those with desk jobs. Even if you go to the gym in the morning, the amount of sitting you do at work, followed by sitting in front of the TV at home, can outdo that hour of physical activity. In an effort to combat this, wild products are coming out on the market, including treadmill desks and strangely shaped chairs. Dr. Jordan Metzl, a renowned sports medicine physician, believes the current medical system is partially responsible for rising inactivity levels. In Dr. Metzl’s experience, the worlds of medicine and fitness are usually encased in their own private entities, but “the best case is interfacing the two, where doctors prescribe exercises, and fitness professionals learn how to work in conjunction with doctors.” Where the current concept of medicine focuses on the treatment of disease, a better system would instead focus on prevention.The American College of Sports Medicine (ACSM) seems to agree; the organization spearheaded an initiative called Exercise is Medicine that focuses on encouraging physicians and healthcare providers to include physical activity in treatment plans. According to their website, Exercise is Medicine (EIM) “is committed to the belief that physical activity is integral in the prevention and treatments of diseases and should be regularly assessed and ‘treated’ as part of all medical care.”Fight Inactivity Throughout the DayLuckily, inactivity is an easy habit to change. Dr. Metzl rightfully claims that exercise is the most widely available medicine, and anyone can do it whether rich, poor, old, young, fit, or unfit. There are a few other things Dr. Metzl recommends doing each day.First, you should try to increase your NEAT profile before going into work each morning. Non-exercise activity thermogenesis (NEAT) is the energy that’s expended in your everyday life, excluding sleeping, eating, and intense exercise. Some ways you can increase your NEAT profile is by parking farther away, adopting a dog that you’ll take on regular walks, and moving as much as possible every day. Of course, it may be more difficult to improve NEAT depending on your geographical location. Someone living in New York City, for example, may walk everywhere to work. On the other hand, someone living in Indianapolis may have a long drive to work, and things may not be so close together. It’s this second group of people that really need to work hard on improving NEAT.Secondly, exercise each morning before work and after work if you can. One of Dr. Metzl’s favorite exercises is the plank, where you hold your body up and focus on the core. You can either drop the left or right side down, or keep it straight down the middle. Other core exercises will also help you stay limber, as will regular stretches.Building on the previous idea, you can stretch out the problem areas at work to prevent fatigue. With a desk job, the most common sources of pain are the neck and upper shoulder area, wrists and forearms, and the lower back. Some companies encourage standing desks, but most people simply do not have that luxury. Instead, try to adjust the height of the chair, and pay attention to how your terminal is set up. If you find yourself looking down or to the side in order to view the monitor, consider moving it someplace closer to eye level. Take frequent, small breaks (feel free to use a timer) and use this opportunity to stretch out your back and shoulders.

Diabetes, risk of stroke, high blood pressure, and heart disease are all health risks associated with smoking, but surprising new evidence is finding that sitting can be just as bad for you, causing the same complications. It’s About Prevention, Not TreatmentThe health risks of sitting too much mostly affect those with desk jobs. Even if you go to the gym in the morning, the amount of sitting you do at work, followed by sitting in front of the TV at home, can outdo that hour of physical activity. In an effort to combat this, wild products are coming out on the market, including treadmill desks and strangely shaped chairs. Dr. Jordan Metzl, a renowned sports medicine physician, believes the current medical system is partially responsible for rising inactivity levels. In Dr. Metzl’s experience, the worlds of medicine and fitness are usually encased in their own private entities, but “the best case is interfacing the two, where doctors prescribe exercises, and fitness professionals learn how to work in conjunction with doctors.” Where the current concept of medicine focuses on the treatment of disease, a better system would instead focus on prevention.The American College of Sports Medicine (ACSM) seems to agree; the organization spearheaded an initiative called Exercise is Medicine that focuses on encouraging physicians and healthcare providers to include physical activity in treatment plans. According to their website, Exercise is Medicine (EIM) “is committed to the belief that physical activity is integral in the prevention and treatments of diseases and should be regularly assessed and ‘treated’ as part of all medical care.”Fight Inactivity Throughout the DayLuckily, inactivity is an easy habit to change. Dr. Metzl rightfully claims that exercise is the most widely available medicine, and anyone can do it whether rich, poor, old, young, fit, or unfit. There are a few other things Dr. Metzl recommends doing each day.First, you should try to increase your NEAT profile before going into work each morning. Non-exercise activity thermogenesis (NEAT) is the energy that’s expended in your everyday life, excluding sleeping, eating, and intense exercise. Some ways you can increase your NEAT profile is by parking farther away, adopting a dog that you’ll take on regular walks, and moving as much as possible every day. Of course, it may be more difficult to improve NEAT depending on your geographical location. Someone living in New York City, for example, may walk everywhere to work. On the other hand, someone living in Indianapolis may have a long drive to work, and things may not be so close together. It’s this second group of people that really need to work hard on improving NEAT.Secondly, exercise each morning before work and after work if you can. One of Dr. Metzl’s favorite exercises is the plank, where you hold your body up and focus on the core. You can either drop the left or right side down, or keep it straight down the middle. Other core exercises will also help you stay limber, as will regular stretches.Building on the previous idea, you can stretch out the problem areas at work to prevent fatigue. With a desk job, the most common sources of pain are the neck and upper shoulder area, wrists and forearms, and the lower back. Some companies encourage standing desks, but most people simply do not have that luxury. Instead, try to adjust the height of the chair, and pay attention to how your terminal is set up. If you find yourself looking down or to the side in order to view the monitor, consider moving it someplace closer to eye level. Take frequent, small breaks (feel free to use a timer) and use this opportunity to stretch out your back and shoulders.

If you find yourself having certain health issues after a workout, there are some simple changes you can make to your workout that will help.What sort of maladies might be affecting you?Swollen fingers, sore feet, or a sore "saddle" after cycling class can all be painful and debilitating. Keeping your hand raised while walking, or working your way up to a longer cycling workout can help alleviate some of these symptoms.Listen in to Grace DeSimone as she discusses the various workout maladies you might be suffering from and how you can avoid them in the future.

If you find yourself having certain health issues after a workout, there are some simple changes you can make to your workout that will help.What sort of maladies might be affecting you?Swollen fingers, sore feet, or a sore "saddle" after cycling class can all be painful and debilitating. Keeping your hand raised while walking, or working your way up to a longer cycling workout can help alleviate some of these symptoms.Listen in to Grace DeSimone as she discusses the various workout maladies you might be suffering from and how you can avoid them in the future.

You may already know that going to the gym is important, but are you using your time effectively? Grace DeSimone, editor for the American College of Sports Medicine’s Resource Manual for Group Exercise Instructors and a fitness guru with over 30 years experience, says that for many gym-goers, “the number one thing is that they plan to get to the gym, and that’s it.” They may wander around, chat with friends, and perhaps sip on some free coffee. You look at the time, notice an hour passed, and go home. Build a Solid Plan for the GymThis is not an efficient way to utilize the gym, and aside from wasting your valuable time, doesn’t benefit you in any way. DeSimone argues that you should always have a solid plan before hitting the gym. Have an idea of how long you will be working out, and what you will be doing. The American College of Sports Medicine (ACSM) recommends at least three days of cardio, two days of strength training, and one day of flexibility training to maintain a good fitness level. If you know you want to do cardio, do you know how long, and which exercise? Where will you move to once you finish? If you are using the treadmill for 30 minutes and plan on moving to the elliptical for another 30 minutes, for example, know that ahead of time. Instead of arriving at the elliptical and finding out someone already took it, use the gym mirrors to your advantage and determine ahead of time if someone is occupying your next exercise. If so, continue using the treadmill for the remainder of time without skipping a beat.For weight training, realize that it’s not the same as muscular endurance. If you can do between 10 and 15 repetitions of a weight, but would have great trouble completing another, that is weight training. Anything over 15 reps can be considered muscular endurance, as is running and swimming. When switching between exercises, give yourself only 30 seconds or so to make it to the next one in order to reduce the time spent lingering. Take Advantage of Gym OffersDeSimone also urges you to take advantage of free offers whenever possible. With a paid gym membership or health club, this usually means a free personal training session, an orientation, or free fitness classes. This will help you learn more about what you need to do at the gym. Many orientations also give you baseline measurements so you can keep track of your progress. Be careful with classes though; avoid socializing too much with others, and adopt a “one and done” attitude. Taking more than one class at a time will just result in weakened form and an overworked body. Lastly, consider changing at home before and after the gym in order to avoid wasting too much time talking in the locker room. Instead of spending an extra 15 minutes changing and walking around, head straight home. Not only will you be able to shower and change in the comfort of your own home, but you won’t be at risk of running into an old friend that will take up a chunk of time due to catching up on gossip.

You may already know that going to the gym is important, but are you using your time effectively? Grace DeSimone, editor for the American College of Sports Medicine’s Resource Manual for Group Exercise Instructors and a fitness guru with over 30 years experience, says that for many gym-goers, “the number one thing is that they plan to get to the gym, and that’s it.” They may wander around, chat with friends, and perhaps sip on some free coffee. You look at the time, notice an hour passed, and go home. Build a Solid Plan for the GymThis is not an efficient way to utilize the gym, and aside from wasting your valuable time, doesn’t benefit you in any way. DeSimone argues that you should always have a solid plan before hitting the gym. Have an idea of how long you will be working out, and what you will be doing. The American College of Sports Medicine (ACSM) recommends at least three days of cardio, two days of strength training, and one day of flexibility training to maintain a good fitness level. If you know you want to do cardio, do you know how long, and which exercise? Where will you move to once you finish? If you are using the treadmill for 30 minutes and plan on moving to the elliptical for another 30 minutes, for example, know that ahead of time. Instead of arriving at the elliptical and finding out someone already took it, use the gym mirrors to your advantage and determine ahead of time if someone is occupying your next exercise. If so, continue using the treadmill for the remainder of time without skipping a beat.For weight training, realize that it’s not the same as muscular endurance. If you can do between 10 and 15 repetitions of a weight, but would have great trouble completing another, that is weight training. Anything over 15 reps can be considered muscular endurance, as is running and swimming. When switching between exercises, give yourself only 30 seconds or so to make it to the next one in order to reduce the time spent lingering. Take Advantage of Gym OffersDeSimone also urges you to take advantage of free offers whenever possible. With a paid gym membership or health club, this usually means a free personal training session, an orientation, or free fitness classes. This will help you learn more about what you need to do at the gym. Many orientations also give you baseline measurements so you can keep track of your progress. Be careful with classes though; avoid socializing too much with others, and adopt a “one and done” attitude. Taking more than one class at a time will just result in weakened form and an overworked body. Lastly, consider changing at home before and after the gym in order to avoid wasting too much time talking in the locker room. Instead of spending an extra 15 minutes changing and walking around, head straight home. Not only will you be able to shower and change in the comfort of your own home, but you won’t be at risk of running into an old friend that will take up a chunk of time due to catching up on gossip.

Do you want to look younger, be fit, and have more energy?Eating healthier and following some sort of fitness training program can help sculpt your body, so you can be full of energy and confidence. Healthy recipes don't have to be bland or tasteless, either. With the right ingredients, they can be delicious AND good for you.Denise Austin joins host Melanie Cole, MS, to share some of her great recipes that can change the way you feel and look... and that taste amazing, too.

Do you want to look younger, be fit, and have more energy?Eating healthier and following some sort of fitness training program can help sculpt your body, so you can be full of energy and confidence. Healthy recipes don't have to be bland or tasteless, either. With the right ingredients, they can be delicious AND good for you.Denise Austin joins host Melanie Cole, MS, to share some of her great recipes that can change the way you feel and look... and that taste amazing, too.

Fun, easy and accessible for people of all ages and abilities, Denise Austin's new 360° Plan is available in three different levels: beginner, intermediate and advanced. There is truly something for everyone. The program also includes a large social element, with internal communities where users can help each other, track their friends’ progress through graphics and stats, and provide support.Built from three core elements that are fundamental for a complete health routine, the 360° Plan focuses on fitness, food and motivation, and includes the following:30-minute workout videos, which get progressively more difficult throughout the course of the program, six days per week (Sunday is a rest day). A variety of workouts exist, including “walk with me,” high-energy cardio, yoga, barre, Pilates, dance cardio, and even a fun mother-daughter dance workout with Austin and her daughter Katie.Motivational videos featuring personal life experiences and insights from Austin twice per week (Wednesday and Sunday).A daily meal plan with recipes for all three meals, plus a snack. The recipes include a weekly shopping list that is mobile-friendly and there are more than 200 recipes to choose from.Listen in as Denise Austin discusses her new plan and how it can benefit you.

Fun, easy and accessible for people of all ages and abilities, Denise Austin's new 360° Plan is available in three different levels: beginner, intermediate and advanced. There is truly something for everyone. The program also includes a large social element, with internal communities where users can help each other, track their friends’ progress through graphics and stats, and provide support.Built from three core elements that are fundamental for a complete health routine, the 360° Plan focuses on fitness, food and motivation, and includes the following:30-minute workout videos, which get progressively more difficult throughout the course of the program, six days per week (Sunday is a rest day). A variety of workouts exist, including “walk with me,” high-energy cardio, yoga, barre, Pilates, dance cardio, and even a fun mother-daughter dance workout with Austin and her daughter Katie.Motivational videos featuring personal life experiences and insights from Austin twice per week (Wednesday and Sunday).A daily meal plan with recipes for all three meals, plus a snack. The recipes include a weekly shopping list that is mobile-friendly and there are more than 200 recipes to choose from.Listen in as Denise Austin discusses her new plan and how it can benefit you.

As you approach middle age, you may be concerned how your body will handle the stress of running.Actually, new studies show that running as you approach this point in your life may not be a bad thing. But, is walking still better for you?Your body does go through changes as the years click by, and overuse injuries can become more common.Adjustments to your routine may be necessary; but that doesn't mean you should stop or cut back so much that you're not getting any real benefits.Listen in as Michele Olson discusses running vs. walking as you approach middle age and how it can still have benefits for your health.

As you approach middle age, you may be concerned how your body will handle the stress of running.Actually, new studies show that running as you approach this point in your life may not be a bad thing. But, is walking still better for you?Your body does go through changes as the years click by, and overuse injuries can become more common.Adjustments to your routine may be necessary; but that doesn't mean you should stop or cut back so much that you're not getting any real benefits.Listen in as Michele Olson discusses running vs. walking as you approach middle age and how it can still have benefits for your health.

You are active, eat well, and take care of your health as much as possible, yet you are still unhappy with your body image. This is a common problem many women face, but the struggle to combat this unhappiness and turn it into something positive can be significant. The Real Definition of Positive Body ImageMichele Olson is a Professor of Exercise Physiology at Auburn University Montgomery, and is known internationally as THE Exercise Doctor. In Olson’s experience, women tend to think of a positive body image meaning a small, fit body, but this is the wrong approach. Instead, realize that aging is a fact of life and there will be physical changes as you mature. Rather than dealing with these changes by attacking them and trying to stop aging, look for more viable solutions.According to Olson, the key to having a better body image is maintaining a positive attitude and high self-esteem. Instead of looking in the mirror and complaining about those flabby arms, remove that negative talk and don’t scrutinize what you find in the mirror. In fact, Olson is a huge believer in avoiding mirrors altogether, as it can make you focus too much on the small details. People unhappy with how their body looks tend to check the mirror an average of three or four more times a day, regardless of their weight or age. Many gyms are starting to introduce mirror-free workout areas, which will help you concentrate on what your body is feeling rather than how you look during exercise. How to Fight Poor Body ImageIn today’s society, there is too much focus on exercise as a way to look great and improve your physical appearance, and it’s affecting everyone. Even girls in elementary school struggle with the idea that they can’t control how their bodies look as they age. Olson has several great tips for fighting poor body image: Get rid of the negative talk you might tell yourself. Realize that body image is not just about physical appearance, but also how you perceive your whole bodily system, your overall wellness, and your ability to participate in daily activities without feeling out of shape. Get a brand new pair of shoes that you absolutely love, fit well, and enhance that “feel good” feeling at the gym to motivate you into going more often Fitness clothes isn’t just for thin people: wear clothes you feel comfortable and love wearing. Improve your posture. Sitting and standing straighter will help you feel taller, thinner, and stronger. As an added bonus, blood flow improves with proper posture, helping your body feel better overall. Perhaps the best way to combat poor body image is by focusing on all of the internal changes that happen during exercise. Allow yourself to take a step back and recognize how you are feeling. After all, how many times have you left the gym after a good workout and suddenly realize that you feel great? Instead of waiting until the end of the workout, you could be feeling that positive energy throughout the entire session.

You are active, eat well, and take care of your health as much as possible, yet you are still unhappy with your body image. This is a common problem many women face, but the struggle to combat this unhappiness and turn it into something positive can be significant. The Real Definition of Positive Body ImageMichele Olson is a Professor of Exercise Physiology at Auburn University Montgomery, and is known internationally as THE Exercise Doctor. In Olson’s experience, women tend to think of a positive body image meaning a small, fit body, but this is the wrong approach. Instead, realize that aging is a fact of life and there will be physical changes as you mature. Rather than dealing with these changes by attacking them and trying to stop aging, look for more viable solutions.According to Olson, the key to having a better body image is maintaining a positive attitude and high self-esteem. Instead of looking in the mirror and complaining about those flabby arms, remove that negative talk and don’t scrutinize what you find in the mirror. In fact, Olson is a huge believer in avoiding mirrors altogether, as it can make you focus too much on the small details. People unhappy with how their body looks tend to check the mirror an average of three or four more times a day, regardless of their weight or age. Many gyms are starting to introduce mirror-free workout areas, which will help you concentrate on what your body is feeling rather than how you look during exercise. How to Fight Poor Body ImageIn today’s society, there is too much focus on exercise as a way to look great and improve your physical appearance, and it’s affecting everyone. Even girls in elementary school struggle with the idea that they can’t control how their bodies look as they age. Olson has several great tips for fighting poor body image: Get rid of the negative talk you might tell yourself. Realize that body image is not just about physical appearance, but also how you perceive your whole bodily system, your overall wellness, and your ability to participate in daily activities without feeling out of shape. Get a brand new pair of shoes that you absolutely love, fit well, and enhance that “feel good” feeling at the gym to motivate you into going more often Fitness clothes isn’t just for thin people: wear clothes you feel comfortable and love wearing. Improve your posture. Sitting and standing straighter will help you feel taller, thinner, and stronger. As an added bonus, blood flow improves with proper posture, helping your body feel better overall. Perhaps the best way to combat poor body image is by focusing on all of the internal changes that happen during exercise. Allow yourself to take a step back and recognize how you are feeling. After all, how many times have you left the gym after a good workout and suddenly realize that you feel great? Instead of waiting until the end of the workout, you could be feeling that positive energy throughout the entire session.

It's just a fact: alcohol has calories.During the holidays, alcoholic drinks can flow freely. Festive drinks are as much a part of holiday fun and tradition as the delicious food; but the calories can add up just as fast.And, if you think you're making a smart choice by using diet soda in your rum and coke, think again. Substituting diet for regular really doesn't cut many calories in the end.Fortunately, there are ways to cut some calories without ruining your party atmosphere.Listen in as Jennifer Sacheck, PhD, discusses how to prevent drinking too many calories during your holiday activities.

It's just a fact: alcohol has calories.During the holidays, alcoholic drinks can flow freely. Festive drinks are as much a part of holiday fun and tradition as the delicious food; but the calories can add up just as fast.And, if you think you're making a smart choice by using diet soda in your rum and coke, think again. Substituting diet for regular really doesn't cut many calories in the end.Fortunately, there are ways to cut some calories without ruining your party atmosphere.Listen in as Jennifer Sacheck, PhD, discusses how to prevent drinking too many calories during your holiday activities.

Can't afford a personal trainer or gym membership?You don't need a whole gym to work out.You just need to stay motivated.Sharing your workout via social media outlets such as Facebook, Twitter or Instagram can be a great motivator, because once you've shared, you want to make sure to follow through.Music and other distractions can be a big help for some, but others need to concentrate fully on their workouts to keep going.Listen in as Jim white, RD, discusses how to stay motivated while working out on your own, as well as how creating your own workouts can be financially beneficial.

Can't afford a personal trainer or gym membership?You don't need a whole gym to work out.You just need to stay motivated.Sharing your workout via social media outlets such as Facebook, Twitter or Instagram can be a great motivator, because once you've shared, you want to make sure to follow through.Music and other distractions can be a big help for some, but others need to concentrate fully on their workouts to keep going.Listen in as Jim white, RD, discusses how to stay motivated while working out on your own, as well as how creating your own workouts can be financially beneficial.

There's a lot to consider when you're making the decision to get a personal trainer or if you're in the search for a gym that's right for you.In terms of a gym, you should keep in mind the old adage that realtors tout: location, location, location. If you pick a gym that's an hour's drive away, it's not likely that you'll go consistently.You'll also want to consider cost. Be on the lookout for hidden fees or "promotional" prices that expire after a few months.The culture of the gym might be something else you'll want to think about. Do you like loud, blaring music? Or do you prefer a more private, quiet gym? Do you feel comfortable in the weight room next to big, bulky guys?Finally, hours of operation should fit your schedule. If you can't work out until later at night or you like to go very early in the morning, you might want an option that's open 24-hours a day.When looking for a trainer, the most important thing to consider is if they are certified.Second, you'll want to make sure you pick a trainer that you "fit" with. Only you know just what you're looking for in a trainer, so talk to others and get to know what each trainer is all about and how he or she can benefit your style of working out.Even if you do your research, what if you don't like your trainer after a few sessions? What are your options? While it may be uncomfortable, it's perfectly OK to "break up" with your trainer. Listen in as Jim white, RD, discusses how to find the best fitness trainer that's just right for YOU.

There's a lot to consider when you're making the decision to get a personal trainer or if you're in the search for a gym that's right for you.In terms of a gym, you should keep in mind the old adage that realtors tout: location, location, location. If you pick a gym that's an hour's drive away, it's not likely that you'll go consistently.You'll also want to consider cost. Be on the lookout for hidden fees or "promotional" prices that expire after a few months.The culture of the gym might be something else you'll want to think about. Do you like loud, blaring music? Or do you prefer a more private, quiet gym? Do you feel comfortable in the weight room next to big, bulky guys?Finally, hours of operation should fit your schedule. If you can't work out until later at night or you like to go very early in the morning, you might want an option that's open 24-hours a day.When looking for a trainer, the most important thing to consider is if they are certified.Second, you'll want to make sure you pick a trainer that you "fit" with. Only you know just what you're looking for in a trainer, so talk to others and get to know what each trainer is all about and how he or she can benefit your style of working out.Even if you do your research, what if you don't like your trainer after a few sessions? What are your options? While it may be uncomfortable, it's perfectly OK to "break up" with your trainer. Listen in as Jim white, RD, discusses how to find the best fitness trainer that's just right for YOU.

With the New Year comes another surge in fitness-related resolutions. You’re ready to eat better, exercise more, and achieve the calorie deficit needed to lose weight. But before you step on that elliptical, can you trust what it says? If you are using any kind of cardio machine and rely on the information displayed, chances are it may not be as accurate as you’d think (or hope).Does 400 Calories Really Mean 400 Calories?Even with all of the new technology popping up in gyms everywhere, the cardio machines -- ellipticals, treadmills, Stairmasters, and stationary bikes -- still come pre-programmed. Many times, you press a button made specifically for fat burning or cardio, and you are prompted to enter your duration and weight. Fast-forward to the end of your workout 30 minutes later, and the machine says you’ve burned off 400 calories. Great work!  Not so fast. Unfortunately, these machines cannot accurately measure each person’s individual caloric burn or metabolism. They are usually based on general calculations using numbers calculated from the male physique. In fact, the only thing that’s truly accurate is the heart rate monitor (usually in the form of two metal sensors that pick up your heart rate via your hand pulse).Cardio machines with a premade “Fat Burn Zone” or “Cardio Zone” button can also be misleading. By default, these programs have a fairly low intensity.  Since the programs are not strenuous, chances are you are exercising at only 30 to 45 percent of your body’s capacity. After 30 minutes of low intensity cardio, you may only burn around 200 calories... even though the machine may be telling you it’s more like 300 to 400 calories. This is not an effective way to lose weight, since you’ll be more inclined to eat an extra 400 calories to make up for the deficit when in reality the gap was a lot smaller.  Losing Fat EffectivelyThe key to losing fat effectively is doing cardio at low to moderate intensity for a longer period of time, ideally 60 minutes or more. To determine if you are exercising at an appropriate intensity level, try the “talk test.” If you are able to hold conversations and form complete sentences during exercise, it’s not intense enough. You should only be able to speak short sentences or yes or no answers. Being able to have a full conversation may indicate that your heart rate is barely above rest level, rendering your workout ineffective.Listen in as Allison (Ally) Bowersock, PhD, discusses the numbers you get from all those devices and monitors and what to take as an approximate average and what you can trust is hard fact.

With the New Year comes another surge in fitness-related resolutions. You’re ready to eat better, exercise more, and achieve the calorie deficit needed to lose weight. But before you step on that elliptical, can you trust what it says? If you are using any kind of cardio machine and rely on the information displayed, chances are it may not be as accurate as you’d think (or hope).Does 400 Calories Really Mean 400 Calories?Even with all of the new technology popping up in gyms everywhere, the cardio machines -- ellipticals, treadmills, Stairmasters, and stationary bikes -- still come pre-programmed. Many times, you press a button made specifically for fat burning or cardio, and you are prompted to enter your duration and weight. Fast-forward to the end of your workout 30 minutes later, and the machine says you’ve burned off 400 calories. Great work!  Not so fast. Unfortunately, these machines cannot accurately measure each person’s individual caloric burn or metabolism. They are usually based on general calculations using numbers calculated from the male physique. In fact, the only thing that’s truly accurate is the heart rate monitor (usually in the form of two metal sensors that pick up your heart rate via your hand pulse).Cardio machines with a premade “Fat Burn Zone” or “Cardio Zone” button can also be misleading. By default, these programs have a fairly low intensity.  Since the programs are not strenuous, chances are you are exercising at only 30 to 45 percent of your body’s capacity. After 30 minutes of low intensity cardio, you may only burn around 200 calories... even though the machine may be telling you it’s more like 300 to 400 calories. This is not an effective way to lose weight, since you’ll be more inclined to eat an extra 400 calories to make up for the deficit when in reality the gap was a lot smaller.  Losing Fat EffectivelyThe key to losing fat effectively is doing cardio at low to moderate intensity for a longer period of time, ideally 60 minutes or more. To determine if you are exercising at an appropriate intensity level, try the “talk test.” If you are able to hold conversations and form complete sentences during exercise, it’s not intense enough. You should only be able to speak short sentences or yes or no answers. Being able to have a full conversation may indicate that your heart rate is barely above rest level, rendering your workout ineffective.Listen in as Allison (Ally) Bowersock, PhD, discusses the numbers you get from all those devices and monitors and what to take as an approximate average and what you can trust is hard fact.

Strength training is a great way to help stave off aging.Boosting your metabolism and keeping your workout new and balanced helps keep your look tight.Not only looks, but lowering your fat content keeps you healthier longer.Good cardio workouts help keep your heart strong so you can continue to enjoy all those great activities that also make you happy.Listen in as Allison (Ally) Bowersock, Ph.D., discusses just how a good workout routine can really keep you feeling younger. 

Strength training is a great way to help stave off aging.Boosting your metabolism and keeping your workout new and balanced helps keep your look tight.Not only looks, but lowering your fat content keeps you healthier longer.Good cardio workouts help keep your heart strong so you can continue to enjoy all those great activities that also make you happy.Listen in as Allison (Ally) Bowersock, Ph.D., discusses just how a good workout routine can really keep you feeling younger. 

Social media outlets like Facebook, Twitter, etc. are a great way to connect with friends and family. But, they can also help add a new dimension to your daily workout.Sharing your workout routine and even creating competitions among your friends can help motivate you and others.You may be surprised by how many of your friends find that you sharing your workout will help them to also be more motivated.Listen in as John P. Higgins, MD, shares his thoughts on how social media can become part of your daily workout routine.

Social media outlets like Facebook, Twitter, etc. are a great way to connect with friends and family. But, they can also help add a new dimension to your daily workout.Sharing your workout routine and even creating competitions among your friends can help motivate you and others.You may be surprised by how many of your friends find that you sharing your workout will help them to also be more motivated.Listen in as John P. Higgins, MD, shares his thoughts on how social media can become part of your daily workout routine.

Germs at the gym... they're everywhere.You can help yourself and others stay healthier during and after your workout by practicing a few simple hygienic habits.Wearing shower shoes and wiping down the equipment before and after use are just a couple ways to help keep the gym as hygienic as possible.There are also some things you may not have thought of, such as using metal water bottles (they're easier to keep clean), and cleaning your ear buds regularly. Both can make a big difference. Listen in as John P. Higgins MD, shares great advice on how you can stay healthier while training your body at the gym.

Germs at the gym... they're everywhere.You can help yourself and others stay healthier during and after your workout by practicing a few simple hygienic habits.Wearing shower shoes and wiping down the equipment before and after use are just a couple ways to help keep the gym as hygienic as possible.There are also some things you may not have thought of, such as using metal water bottles (they're easier to keep clean), and cleaning your ear buds regularly. Both can make a big difference. Listen in as John P. Higgins MD, shares great advice on how you can stay healthier while training your body at the gym.

Women are encouraged to continue exercise, including strength training, during pregnancy, according to experts at the American College of Sports Medicine’s 12th annual Health & Fitness Summit & Exposition.Although exercise is generally a good thing for expectant mothers, a healthcare provider should still be consulted to ensure safety and help tailor an exercise program for that specific woman based on her needs and potential barriers.Jen Hoehl joins host Melanie Cole, MS, to discuss the best ways for you to stay fit during your pregnancy.

Women are encouraged to continue exercise, including strength training, during pregnancy, according to experts at the American College of Sports Medicine’s 12th annual Health & Fitness Summit & Exposition.Although exercise is generally a good thing for expectant mothers, a healthcare provider should still be consulted to ensure safety and help tailor an exercise program for that specific woman based on her needs and potential barriers.Jen Hoehl joins host Melanie Cole, MS, to discuss the best ways for you to stay fit during your pregnancy.

Protecting your eyes while exercising and playing sports should be a priority. If something flies into your eyes (or your children's eyes) while playing sports, don't rub!One expert in this matter, Dr. Daniel Laby, advises using a non-medicated eye drop to clear them out; similar to what your tears would do. Protective eyewear has come a long way and is not so "geeky" to be seen in.Listen in as Dr. Laby gives great suggestions to help you keep your eyes safe.

Protecting your eyes while exercising and playing sports should be a priority. If something flies into your eyes (or your children's eyes) while playing sports, don't rub!One expert in this matter, Dr. Daniel Laby, advises using a non-medicated eye drop to clear them out; similar to what your tears would do. Protective eyewear has come a long way and is not so "geeky" to be seen in.Listen in as Dr. Laby gives great suggestions to help you keep your eyes safe.

Don’t believe everything you hear from mainstream nutrition. A lot of it is the best guess of the moment, and much of it gets proven wrong over time.In a recent article, there are nutritional misunderstandings in our nutritional knowledge.Examples include the following: margarine is healthier than butter, artificial sweeteners help you lose weight, and eggs aren't good for you. These myths have all been studied and found not to be all together true.Listen in as Jim white, RD, and Melanie Cole, MS, discuss the latest findings in an neverending investigation of nutrition do's and don'ts.

Don’t believe everything you hear from mainstream nutrition. A lot of it is the best guess of the moment, and much of it gets proven wrong over time.In a recent article, there are nutritional misunderstandings in our nutritional knowledge.Examples include the following: margarine is healthier than butter, artificial sweeteners help you lose weight, and eggs aren't good for you. These myths have all been studied and found not to be all together true.Listen in as Jim white, RD, and Melanie Cole, MS, discuss the latest findings in an neverending investigation of nutrition do's and don'ts.

You tell yourself, "It's Thanksgiving, I'll eat what I want and worry about nutrition later."It doesn't have to be that way.There are a few things you can do that can help keep your Thanksgiving meal nutritious without giving up flavor.For instance, using low-sodium chicken broth, reducing oil and butter wherever possible, and substituting yogurt for sour cream in those dips we all love can go a long way in making your feast healthier than ever before.Listen in as Jim White, RD, and Melanie Cole, MS, discuss some great ways you can make small changes toward helping make your Thanksgiving dinner not only delicious, but also more nutritious.

You tell yourself, "It's Thanksgiving, I'll eat what I want and worry about nutrition later."It doesn't have to be that way.There are a few things you can do that can help keep your Thanksgiving meal nutritious without giving up flavor.For instance, using low-sodium chicken broth, reducing oil and butter wherever possible, and substituting yogurt for sour cream in those dips we all love can go a long way in making your feast healthier than ever before.Listen in as Jim White, RD, and Melanie Cole, MS, discuss some great ways you can make small changes toward helping make your Thanksgiving dinner not only delicious, but also more nutritious.

Recent studies shows that "a slow and steady approach to weight loss does not win the race, and the myth that rapid weight loss is associated with rapid weight regain is no more true than Aesop's fable."Over the years, rapid weight loss has been thought to be less healthy than slow, steady weight loss. Those crash diets you've been told to avoid? Perhaps they aren't as bad as you'd thought.Along with nutrition and exercise, any weight loss is a good thing.Studies show that changes in eating habits are the best way to diet and help keep the weight off over the long dieting haul.Listen in as John Higgins, MD, discusses this longtime myth: that rapid weight loss leads to regaining the weight you've worked so hard to lose.

Recent studies shows that "a slow and steady approach to weight loss does not win the race, and the myth that rapid weight loss is associated with rapid weight regain is no more true than Aesop's fable."Over the years, rapid weight loss has been thought to be less healthy than slow, steady weight loss. Those crash diets you've been told to avoid? Perhaps they aren't as bad as you'd thought.Along with nutrition and exercise, any weight loss is a good thing.Studies show that changes in eating habits are the best way to diet and help keep the weight off over the long dieting haul.Listen in as John Higgins, MD, discusses this longtime myth: that rapid weight loss leads to regaining the weight you've worked so hard to lose.

You are what you eat.You've heard the saying again and again; and now we know just how true it is.There's a reason they call it JUNK FOOD.Researchers from Australia have come to the conclusion, after evaluating the dietary habits of young teenagers as part of a large study, that those who consume a high amount of soft drinks, fried foods and other processed garbage perform worse mentally. Listen in as John Higgins, MD, and Melanie Cole, MS, discuss the repercussions of filling your body with foods that dumb down your mind. 

You are what you eat.You've heard the saying again and again; and now we know just how true it is.There's a reason they call it JUNK FOOD.Researchers from Australia have come to the conclusion, after evaluating the dietary habits of young teenagers as part of a large study, that those who consume a high amount of soft drinks, fried foods and other processed garbage perform worse mentally. Listen in as John Higgins, MD, and Melanie Cole, MS, discuss the repercussions of filling your body with foods that dumb down your mind. 

When you set out to do your workout, do you measure in distance or time?The concept of time versus distance for the best workout has long been debated.Knowing your goals and limitations is the first step towards deciding whether time or intensity is right for you.Of course, either goal is better than none. Moving your body, however you do it, is of utmost importance. Mixing up your workout is also essential.Walking, sprinting and even hills are great ways to break up your routine to get the most out of your workout.Listen in as Neal Pire and Melanie Cole, MS, discuss which workout style is right for you.

When you set out to do your workout, do you measure in distance or time?The concept of time versus distance for the best workout has long been debated.Knowing your goals and limitations is the first step towards deciding whether time or intensity is right for you.Of course, either goal is better than none. Moving your body, however you do it, is of utmost importance. Mixing up your workout is also essential.Walking, sprinting and even hills are great ways to break up your routine to get the most out of your workout.Listen in as Neal Pire and Melanie Cole, MS, discuss which workout style is right for you.

The number one exercise for six-pack abs? Push away. As in, push away from the table.When striving to make your abs visible, your diet needs to be your first priority. Unless you shed the outer layer of fat from your middle, you'll never see the definition you desire.There are certain exercises that can focus in on the ab region, like planks and crunches for example.You want to keep your muscles fresh, so variety is also very important.Listen in as Neal Pire and Melanie Cole, MS, share great workout advice to help you get those six-pack abs.

The number one exercise for six-pack abs? Push away. As in, push away from the table.When striving to make your abs visible, your diet needs to be your first priority. Unless you shed the outer layer of fat from your middle, you'll never see the definition you desire.There are certain exercises that can focus in on the ab region, like planks and crunches for example.You want to keep your muscles fresh, so variety is also very important.Listen in as Neal Pire and Melanie Cole, MS, share great workout advice to help you get those six-pack abs.

Freestyle workouts and choreographed classes each have their own benefits; but which one is right for you?The strict regimen of choreographed classes keep you on track, but after time, they may get a bit monotonous.Freestyle workouts can offer a bigger challenge and help keep it fresh. But the thing to consider is whether or not you have the daily motivation to keep up.If a workout has a trademark name (e.g. Zumba) you can be assured it's going to be the same every class.Listen in as Grace DeSimone and Melanie Cole, MS, discuss the benefits of both styles of workout and help you decide what's best for you.

Freestyle workouts and choreographed classes each have their own benefits; but which one is right for you?The strict regimen of choreographed classes keep you on track, but after time, they may get a bit monotonous.Freestyle workouts can offer a bigger challenge and help keep it fresh. But the thing to consider is whether or not you have the daily motivation to keep up.If a workout has a trademark name (e.g. Zumba) you can be assured it's going to be the same every class.Listen in as Grace DeSimone and Melanie Cole, MS, discuss the benefits of both styles of workout and help you decide what's best for you.

Staying motivated for your workouts all year long can be a real challenge.At some time or another, everyone falls into "workout burnout."The key is to determine what are important or salient motivators for YOU.The health benefits -- including reduced risk of cardiovascular disease, obesity, diabetes, colon cancer and all-cause mortality, as well as increased energy, improved fitness and better quality of life -- can be a huge motivator.Ways to keep yourself on the workout path: Make it convenient; exercise at home to fitness DVDs if you don’t have time to drive to the gym. Treat yourself to something that is compatible with your health and fitness goals (e.g., not a piece of chocolate cake, but something else you enjoy, like a movie, flowers or new exercise clothing). Have fun. Find an activity that you enjoy and will stick with, along with an environment that is supportive, safe and comfortable for you. Listen in as fitness expert, Grace DeSimone, and Melanie Cole, MS, discuss how to keep motivated.

Staying motivated for your workouts all year long can be a real challenge.At some time or another, everyone falls into "workout burnout."The key is to determine what are important or salient motivators for YOU.The health benefits -- including reduced risk of cardiovascular disease, obesity, diabetes, colon cancer and all-cause mortality, as well as increased energy, improved fitness and better quality of life -- can be a huge motivator.Ways to keep yourself on the workout path: Make it convenient; exercise at home to fitness DVDs if you don’t have time to drive to the gym. Treat yourself to something that is compatible with your health and fitness goals (e.g., not a piece of chocolate cake, but something else you enjoy, like a movie, flowers or new exercise clothing). Have fun. Find an activity that you enjoy and will stick with, along with an environment that is supportive, safe and comfortable for you. Listen in as fitness expert, Grace DeSimone, and Melanie Cole, MS, discuss how to keep motivated.

There are so many fun and useful kitchen gadgets on the market today, but which ones are the best to use for healthier eating?Kitchen tools that are easy to keep handy are the best.For instance, easy-to-clean cutting boards, a good timer and all variations of measuring devices are great to have on hand.Preparing vegetables can be challenging, but a good peeler and a food processor sure go a long way towards getting those healthy foods into your diet.Listen in as Felicia Stoler, PhD, and Melanie Cole, MS, share what they like to keep on hand as they prepare all those healthy meals for themselves and their families.

There are so many fun and useful kitchen gadgets on the market today, but which ones are the best to use for healthier eating?Kitchen tools that are easy to keep handy are the best.For instance, easy-to-clean cutting boards, a good timer and all variations of measuring devices are great to have on hand.Preparing vegetables can be challenging, but a good peeler and a food processor sure go a long way towards getting those healthy foods into your diet.Listen in as Felicia Stoler, PhD, and Melanie Cole, MS, share what they like to keep on hand as they prepare all those healthy meals for themselves and their families.

Have you ever gone to the grocery store without a list and found yourself buying all the wrong foods?Meal planning is a great way to help ensure your meals are healthier.Planning your meals ahead of time and following your shopping list to a "T" will greatly reduce the urge to buy those foods which aren't part of your weekly meals.Felicia Stoler, PhD, and Melanie Cole, MS, discuss your meal planning so that your food shopping experience will benefit your diet and your health.

Have you ever gone to the grocery store without a list and found yourself buying all the wrong foods?Meal planning is a great way to help ensure your meals are healthier.Planning your meals ahead of time and following your shopping list to a "T" will greatly reduce the urge to buy those foods which aren't part of your weekly meals.Felicia Stoler, PhD, and Melanie Cole, MS, discuss your meal planning so that your food shopping experience will benefit your diet and your health.

Positive thinking always goes a long way towards a positive, happy attitude.Feeling good physically and mentally is very important to your overall health.There are ways to help your mental game, like setting goals and knowing some of your vitals at the beginning so you can keep track of your positive progression.As for the physical aspects, good nutrition is so important for your energy levels; but equally important is knowing what and when to eat.Listen in as Brenda C. Buffington, EdD, and Melanie Cole, MS, discuss how a positive attitude and goals go a long way towards a positive and healthy lifestyle. 

Positive thinking always goes a long way towards a positive, happy attitude.Feeling good physically and mentally is very important to your overall health.There are ways to help your mental game, like setting goals and knowing some of your vitals at the beginning so you can keep track of your positive progression.As for the physical aspects, good nutrition is so important for your energy levels; but equally important is knowing what and when to eat.Listen in as Brenda C. Buffington, EdD, and Melanie Cole, MS, discuss how a positive attitude and goals go a long way towards a positive and healthy lifestyle.