A New Approach To Healthcare: Lifestyle Medicine

Typically, when people go to the doctor, it is to assess a variety of ailments. Lifestyle medicine goes beyond the ailment detection of medical practices and focuses on sustaining and perpetuating continued health and wellbeing through a more holistic approach.

The 7 Pillars of Lifestyle Medicine

While classified as a holistic approach, the theory of lifestyle medicine is a practice most medical professionals can get behind; the concept of balance in seven core areas of life. Lifestyle medicine focuses on the seven habits for a healthy life, and those habits contribute to reduced risks of chronic conditions.

1. Exercise

Movement or physical activity is vital to lifestyle medicine. A sedentary lifestyle can lead to many complications, including cardiovascular. By practicing at least 150 minutes of moderate exercise a week, you can find it easier to maintain or control your weight, strengthen muscles and bones, and promote mental wellbeing.

2. Nutrition

The dreaded nutrition pillar can seem problematic. Many people look at nutrition like rocket science, something complex and hard to grasp, but it is not as challenging as it looks. On a fundamental level, making a few minor adjustments to your diet can drastically improve your health. For example, eat out less than twice per week and swap a can of soda for water. Additionally, add more fruits and vegetables to your diet.


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3. Outdoor Activity

The outdoors is nature’s gift to humanity. Spending even 30 minutes outside can increase your well-being. According to lifestyle medicine experts, you should spend a minimum of 120 minutes outside every week. Exposure to the outdoors is proven to reduce stress, limit inflammation, and improve sleep.

4. Sleep

Most adults know they need between seven and eight hours of sleep per night, but few get it. Many things affect your sleep, from noise to stress and diet. Lifestyle medicine highlights sleep as critical to overall health. To get a better night’s rest, consider sleeping in a quiet environment without tech or television. Additionally, avoid eating too late and do not consume caffeine after midday.

5. Emotional Wellbeing

Stress relief is vital to mental and physical health. Anxiety, worry, and fear all lead to problems with sleep, diet, and relationships. Finding a way to deal with stress is necessary and pivotal to lifestyle medicine. Practicing mindfulness is one way to combat the effects of stress.

6. Hydration

Dehydration leads to a variety of health issues: headaches, fatigue, dizziness, etc. While the rule is often stated as eight glasses of water per day, the Mayo Clinic would disagree. According to the clinic, men need a minimum of 15 cups of water per day and women need at least 11.

7. Substance Avoidance

Lifestyle medicine also encourages a substance-free life, meaning no smoking or drugs. Cigarettes, alcohol, and other substances can lead to significant consequences and impaired thinking. Lifestyle medicine is all about clarity and purity.

New Focus Equals New Hope

While people understand the benefits of adopting healthy habits, they often overcomplicate the process, getting bogged down in the details. By restricting your attention to the above seven areas, you can increase your health and mental wellbeing in stages. There is no need to embrace all the habits at once; instead, take on one practice at a time and master it. By working methodically, you limit the potential of becoming overwhelmed, allowing you to embrace the changes.

Do you have any experience with the practice? leave a comment below and keep the conversation going.

How and Why To Try Hot Yoga at Home

Hot yoga is the “hot” new workout trend that offers a wide variety of benefits. If you think the idea of doing yoga in a hot and sweaty environment sounds like torture, you’re in for a treat! While it’s true that yoga isn’t “hot” unless it’s done in a humid and warm environment, it’s a much more enjoyable practice than you’re probably imagining in your head. You don’t have to take my word for it, though. Here’s how and why to try hot yoga in your own home this week.

Understanding the Point of Hot Yoga

I have to admit, I used to look that people who did hot yoga were a little crazy. Why in the world would you choose to exert your body in an environment that forces you to release as much sweat as possible? But now that I’ve learned more about it, I’ve come to understand the point of this unconventional form of exercise.

Hot yoga offers the same benefits as traditional yoga (you know, the standard benefits like improved strength, stress reduction and flexibility), but it also gives you an even more intense workout in less time. So if you don’t have an hour to spend on a typical yoga routine, you can spend half an hour doing hot yoga and get the same benefits! Plus, the humid environment a hot yoga session provides is meant to replicate the humid natural environment found in India, where yoga originated. So you get a more authentic experience from doing hot yoga than from doing traditional yoga in an air-conditioned environment. Just make sure you drink lots of water before you get your sweat on!

Benefits of Hot Yoga

Now that I’ve got you thinking hot yoga may not be so bad, here’s a list of some of the impressive benefits the practice can provide.

  • Increased calorie burn

  • Improved flexibility

  • Reduced stress

  • Improved mood

  • Boost in cardiovascular health

  • Improved bone density

  • Decreased blood glucose levels

Now keep in mind that in order to maximize these benefits and stay safe during your hot yoga session, you need to stay hydrated. Drink water before, during and after your hot yoga session. You may also want to guzzle a low-calorie sports drink to restore your body’s electrolyte balance.

If you’re pregnant, don’t do hot yoga unless you’ve been given the green light from your doctor. And if you have certain health conditions, such as low blood sugar, heart disease, anorexia or a history of fainting, hot yoga may be too intense for you.


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How to Start Hot Yoga at Home

While prepping your space for a hot yoga session requires a little effort, it’s worth it if you don’t have a gym membership or don’t have time to go to an official hot yoga class. Here’s how to set up any room in your home for hot yoga.

  1. Designate one room in your home for you hot yoga session, and close the doors and windows.

  2. Put a small space heater in the room to bring the space to your desired temperature.

  3. Consider adding extra layers if the space heater isn’t getting the room warm enough for your liking.

  4. Bring in a humidifier and steam things up!

  5. Have a water bottle on-hand at all times.

  6. Complete your planned yoga session, making sure to take frequent water breaks throughout.

  7. If you need help coming up with your own hot yoga workout routine, look online or find a favorite workout on YouTube. You can also make things more fun by inviting a friend to come work out with you.

Hot yoga isn’t for everyone. But for those who like a challenging workout that delivers maximum benefits in minimal time, it’s a must-do routine to work into your weekly schedule. Give it a try this week to see if you’ll fall in love with it like I did!

The Best Alternatives to Peloton in 2021

One of the reasons Peloton bikes are so popular is that they’re more than an exercise machine: They’re a lifestyle. Unfortunately, this particular lifestyle also costs a pretty penny. What if you don’t have upwards of $1,900 to spend on exercise equipment? You can save money by choosing smart alternatives.

The Best Features of Peloton Bikes

Peloton-style bikes are sleek, stylish and state-of-the-art. Four main features make this type of equipment stand out:

  • Virtual classes: One of the biggest things that makes Peloton bikes popular is the online experience. You can access live group workouts, exercise to awesome videos, hang out with friends in a virtual community and follow your favorite instructors. And let me add that you can do it all in your pajamas.

  • Touchscreens: An essential part of the Peloton experience is a touchscreen that lets you interact with content as your working out. Most people use this to follow virtual instructors or imagine they’re mountain biking in the wilderness. This working mom may or may not secretly use it to watch Netflix and burn calories at the same time.

  • Ride customization: This part is pretty unbelievable. Some Peloton-style bikes control the way your workout feels as you’re riding. Online instructors may even be able to tweak these settings for the group. Let’s say you’re taking a virtual mountain biking class. As you “climb,” the bike makes you work harder for it, and “going downhill” gives you a chance to rest.

  • Fitness apps: At first, an exercise app doesn’t seem like that big of a deal. It may not take long before this is one of your favorite features, however. Keeping track of distance, speed, heartrate and other stats helps keep you motivated. You can see how active you’ve been today, this week, this month and this year.

Before you go shopping for a Peloton or similar exercise bike, take some time to think about which of these features is most important to you. That way you get a killer exercise option for less.


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There’s a new science-backed, all-you-can-eat soup diet that has folks losing 7, 10, even 12 pounds in a single week.

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My 3 Favorite Alternatives To Peloton Bikes

Choosing high-quality exercise bike alternatives can save you a LOT of money. They're not a Peloton, but they offer most of the features of one. Here are my three favorite options in a nutshell:

  • Bowflex C6: This bike has no membership requirement. You can use online workout apps and classes from YouTube for free, or sign up for whatever fitness subscription you want. Plus, solid quality for a budget price is hard to resist.

  • Echelon Smart Connect Bike EX3: What helps you save money here is that you can use your own tablet instead of buying a special touchscreen. With a $1,040 price tag ($1,400 with subscription), you’ve just saved almost $1,000.

  • ProForm Studio Bike Pro: With this option, you pay $39 monthly for a subscription but get the bike for free. It has all the top-tier features you expect, including adjustable touchscreen and resistance control. The catch is you have to keep the subscription for three years, bringing the grand total to $1,400 (still less than $1,900). If you can only afford to pay a little each month, this is a great solution.

Connected bikes are an awesome solution for helping busy moms stay in shape. You get a whole-body workout with on-demand virtual classes at any time of day. There’s no searching online for exercises or scheduling dance classes ahead of time. You just hop on the bike, turn on the screen and start burning belly fat!

The Best Natural Ways To Get Electrolytes

Bottles

Did you know that electrolytes help your body conduct electricity? I’m not talking about zapping your hair into a frizzy nightmare like in the cartoons. Any time your muscles or nerves go to work, they need energy, which is where electrolytes come in. The more you sweat, the more of these essential vitamins and minerals you lose.

Woman Running on Beach

Electrolytes Are Pure Energy … Literally.

You should be getting potassium, magnesium, sodium and calcium every day anyway, but your muscles especially need them before, during and after physical or mental exertion. This is why being dehydrated makes you feel like your body is shutting down. And your brain isn’t exactly thrilled either; low electrolyte levels cause problems with concentration and mood.

Gatorade

Gatorade and Powerade and Vitamin Water, Oh My!

How do sports drinks stack up when it comes to giving your body the electrolytes it needs? They’re popular, that’s for sure. But there’s a bad reason for that: Most are filled with sugar.

In one popular brand, the ingredient list I saw read “water, crystalline fructose, cane sugar” and less than 0.5% of different vitamins. In other words, you’re basically getting water and two types of sugar.

Relying on these drinks for your daily fix of electrolytes is like hitting the snooze button on your alarm by taking a sledgehammer to it. Sure, they give you electrolytes, but they also give you a ton of fat-boosting carbs, which is what I’m trying to get rid of when I exercise!


Soup’s On!

There’s a new science-backed, all-you-can-eat soup diet that has folks losing 7, 10, even 12 pounds in a single week.

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Coconut Water

The Best Options for Getting Electrolytes and Staying Hydrated.

Believe it or not, you can actually get a lot of electrolytes for free. My other favorite sources are 100% natural, as close to healthy as you can get. Here’s how to hydrate the right way:

  • Tap water: In may areas, tap water naturally has quite of bit of magnesium, sodium and calcium, meaning it compares to pretty much all of the sports drinks on the market. Of course, some people don’t love the taste.
  • Coconut water: This is nature’s answer to electrolyte water. Coconut water has absolutely everything you need for workouts: sodium, calcium, potassium and magnesium. It has a pleasant, neutral taste and just 46 calories a cup. I guess getting lost on a desert island isn’t that bad after all!
  • Watermelon: This refreshing summertime fave is over 90% water, making it smart for pre- and post-workout hydration. Sometimes I eat a few slices and other times I drink homemade watermelon juice. Watermelon has a lot of potassium and magnesium.
  • Tart cherry juice: Unsweetened tart cherry juice is rich in electrolytes and vitamins. It has 14% of your daily potassium, 60% of the vitamin A and 40% of the vitamin C you need. Plus, several studies say this juice can increase muscle strength while reducing soreness and recovery time!
  • Milk: Calcium, potassium, protein … remind you of anything? That’s right, milk! Most people wouldn't think of a milk moustache for electrolytes, but this healthy drink is actually one of the most balanced (unless you’re lactose intolerant). Since milk is more filling than other options, however, I would recommend drinking it after workouts, not before.
Coconuts

If you really want to target the perfect electrolyte balance for your body, make a smoothie! A blend of watermelon, frozen mango (or another favorite fruit), milk, pumpkin seeds and coconut water hits the spot after exercising. Always add a sprinkle of sea salt (1/8 teaspoon for every 5 cups of your smoothie) since that’s the electrolyte you sweat the most.

How To Make a Weight-Loss New Year’s Resolution That Will Actually Stick!

Measuring Tape

We open up a shiny new year by declaring all the things that will be different this year. We'll eat better. We'll exercise more. In reality, though, our resolutions last maybe a week, and then it's back to the same old thing, right? What if there was a trick to making a new habit stick? What if this trick worked even for habits you had tried (and failed) to cultivate many times in the past? News flash: There is such a trick, and it really does work. (Spoiler alert: It's actually not a trick at all. It's science.)

2021

Remember Your Why

Take a bit of time to dig down into why you want to lose weight this year. Get specific. Don't settle for a vague feeling of nostalgia. Instead, write down the personal and health benefits you want to gain by losing weight. Focus on outcomes, such as playing with your grandchildren without getting winded or being able to climb stairs without knee pain from the extra weight on your joints. Post your "why" somewhere you can see it often.

Goals

Set Specific Goals

Now that you know exactly why you want to lose weight write down what that will look like for you when you've accomplished it. Will you be down a certain number of pounds or pants sizes? Will you know you've hit your goal when you can walk a set distance without feeling like you need a nap? Write it down, whatever it is.


Soup’s On!

There’s a new science-backed, all-you-can-eat soup diet that has folks losing 7, 10, even 12 pounds in a single week.

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Focus on Habits

After completing the two steps above, you've got your resolution. Now comes the part where you make it all happen. You already know how to lose weight. Although the details may vary depending on your health and other circumstances, it basically comes down to eating better and moving more. What new habits do you need to incorporate into your life to make weight loss happen for you? Create two category headings: one for food and one for movement. Under each heading, write down one or two habits to start with. One could be about filling up on fruits and veggies, and another could be about doubling your average daily steps. Try to choose new habits that are slightly out of reach but don't feel impossible.

Exercise

Tie It All Together

Once you have your new habits in mind (and down on paper!), figure out how to tie them to habits you already have. For example, you already brush your teeth every morning. If you want to create a new habit of drinking a big glass of water first thing in the morning, attach the new habit to the existing habit by placing your water glass next to the toothpaste so you remember to grab it and fill it up. If your new habit is eating two servings of fruit at breakfast and you're a coffee drinker, place a cutting board next to the coffee maker and link chopping fruit with waiting for the coffee to brew. Once your new behaviors start to truly become habits, add a couple more, always piggybacking onto something you already do.

Happy New Year

Give Yourself Grace

The true secret to success in anything is never to give up. New Year's resolutions that really stick are those you don't give up on, even when you have setbacks. When you feel like you've failed at keeping your resolutions, dust yourself off and start again. You've got this!

Five Home Exercise Programs That Rival Your SoulCycle Classes

Cycling Exercise Class

How have you been doing with your new at-home workout routine since your regular gym, cycling studio or yoga spot closed as a COVID-19 precaution? I know I've been missing both the camaraderie of my classes and the intensity of my SoulCycle routine. While it's hard to exactly match the vibe of boutique fitness at home, these are the five best ways I've found to feel the burn solo these past few months.

FLY LDN

The online outpost of this European wellness studio offers both live and on-demand fitness classes that fit your schedule. Take your pick of low-impact workouts like barre, pilates and yoga designed to build long, lean muscle, create strength and flexibility, and sculpt your shape. Feel the flow as you stream classes on your laptop, Android or iOS device and take advantage of the seven-day free trial to see if FLY LDN fits your lifestyle before you commit. You'll love the under-20 minute workouts if you need to squeeze in your sweat between Zoom meetings.

Peleton Bike

Peleton

You don't need a Peleton bicycle or treadmill to take advantage of offerings from the cult-favorite fitness company. The brand is currently offering a 30-day trial so you can get comfortable with its suite of exercise classes, including boot camp sessions, heart-pumping cardio, relaxing meditation and yoga, strength training, and so much more.

Sharp video quality and clear instructions make Peloton's videos easy even for beginners to follow. If you prefer to exercise outdoors, try the audio running courses on your next circuit around the neighborhood.


Soup’s On!

There’s a new science-backed, all-you-can-eat soup diet that has folks losing 7, 10, even 12 pounds in a single week.

Fastest Soup Diet Ever


Aaptiv

This app ranked as an iOS App of the Day, with a legion of fans pursuing the program's promise to provide "a new you in 30 days." You'll find one of the most diverse selections of streaming workouts around, with more than 30 new classes added each and every week in categories that include outdoor running, elliptical, strength training, yoga and more. Expert trainers have also developed special programs targeted to your fitness goals, such as the six-week Intro to Weight Loss course and workouts designed to prep you for your first 5K. Your free trial starts with a fitness evaluation so the app can adapt to your preferences, fitness needs and workout goals.

Woman Exercising at home

Body by Ciara

Fitness influencer Ciara London has gotten tons of ink in 2020. Her thousands of followers appreciate her incredible workout playlists, accessible attitude and motivating energy. With a membership to Body by Ciara, you can take part in live workouts with the London-based fitness instructor, view nutrition plans and connect with her online social media squad for the girl-power motivation you need to get going. You can even schedule one-on-one virtual personal fitness classes with London if you're seeking a true transformation. You'll see why this program has landed in the pages of Vogue, Cosmopolitan and Harper's Bazaar over the past few months.

Workout Equipment

Nike Training Club

This app has become my go-to when I'm looking for workouts that require minimal equipment. What's more, there's no charge for the many streaming workouts offered through the Nike Training Club, with robust features such as tools that let you create a personalized workout program. You'll be floored by the array of world-class trainers who offer exercise, nutrition and wellness advice appropriate for sedentary newbies and seasoned athletes alike. In fact, this app has frequently received the coveted Editor's Choice award from the iOS app store.

No matter what your favorite type of exercise, you'll find an option that fits your lifestyle when you start with these five tried-and-true fitness apps. Grab your device and your favorite gym outfit to catch the spirit of SoulCycle without leaving your living room.

When and How to Exercise for Optimal Brain Health

Human Brain

Does it ever feel like your brain and your body are hopelessly disconnected? How about when your body wants to indulge on sweets but your brain tells you that you shouldn’t? Or when you know you need to sleep but your brain insists on keeping you awake at night? I’m intimately familiar with both of those scenarios!

Brain

But despite their differences, your brain and body are actually more connected than you probably realize. In fact, your brain health is very much dependent on regular physical activity. If you are a sedentary person, chances are that your brain will eventually be negatively affected by your lifestyle.

Research shows that regular exercise can boost blood flow to the brain and improve memory. But too much exercise can actually contribute to chronic inflammation, which can harm the brain. That’s why a good balance is important. So, how can you know if you’re doing it right? Here are some of my favorite tips for when and how to exercise for optimal brain health.


Soup’s On!

There’s a new science-backed, all-you-can-eat soup diet that has folks losing 7, 10, even 12 pounds in a single week.

Fastest Soup Diet Ever


When To Exercise

If you like to hop into your Yoga pants and work up a sweat at midnight, I have some bad news for you. It’s possible that you could be negatively affecting your brain’s natural cycle that’s referred to as its circadian rhythm. Though it sounds super mysterious, your circadian rhythm is just your internal clock. It regulates your sleep-wake cycle and is controlled by your brain. If you consistently rev up your body at midnight, your brain will start thinking that midnight is the time to be awake instead of to sleep. How confusing is that?

Going for a Walk

To obtain optimal brain health and ensure that your circadian rhythm functions properly, most health gurus, sleep experts and regular Joes will tell you that morning is the best time to hit the trail or the gym. When you work out in the morning, your pumping blood and increased physical movements signal to your brain that it’s time to wake up and greet the day! Here are some of the top benefits a morning workout can provide:

  • Fewer distractions
  • Better focus
  • Increased alertness
  • More energy throughout the day
  • Better mood
  • Easier weight maintenance
  • Improved sleep

Of course, morning workouts may not be possible for everyone. If you are unable to exercise soon after you wake up, don’t worry too much. No matter what time of day you exercise, your brain will still benefit from the increased blood flow and release of feel-good hormones that exercise provides. Just try not to work out at or right before bedtime, since doing so can make it difficult to sleep.

Early Morning Exercise

How To Exercise

Now that you know when to exercise for optimal brain health, let’s talk about how to exercise. Aerobic activity is especially good for brain health, but it doesn’t have to be super strenuous. When some people think of aerobics, they envision painful, high-intensity workouts that leave you dripping in sweat. But the word “aerobic” simply means “with oxygen”. It refers to any type of activity that provides cardiovascular conditioning.

An aerobic workout can be as simple as a brisk 20-minute walk or as complicated as a fun and energetic gym class. The key is to find an intensity that works for you and that provides you with the greatest benefit both physically and mentally.

Aerobics class

When you first begin an aerobic exercise, start slow and steady. Trust me, if you don’t, you’ll probably end up with very sore muscles and achy joints. If you want to join a marathon one day, you can work up to that over time. Take care of your body, and your body will do its best to take care of you!

5 Hacks To Get Rid of Belly Bloat Quickly

I HATE trying to slip on that amazing pair of jeans I bought for girls’ nights out (the ones that make my butt look AWESOME) and not be able to close the zipper because of bloat. I know those jeans fit, but my tummy won’t cooperate! Sound familiar? If so, try these 5 secrets to getting rid of a bloated belly quickly.

1. Shake Your Booty

I know that going for a jog doesn’t sound very appetizing when your stomach feels bloated, but physical activity is one of the best ways to help get things moving inside. Even light exercise is fine, such as talking a walk, stretching or dancing for 5–10 minutes.

2. Massage Your Tummy

A fun way to calm a bloated belly and encourage your bowels to do their thing is with a gentle abdominal massage. It’s really easy.

Start by placing one of your hands on the right side of your belly, near your hip bone. Slowly move upwards, rubbing softly using a circular motion. Once you reach the top of your tummy, follow this movement straight across to the other side. Then move your hand down the left side of your stomach.

In other words, you’re massaging your tummy in a square pattern while making little circles with your hands. Repeat this several times. You don’t need to press hard for it to work.


Soup’s On!

There’s a new science-backed, all-you-can-eat soup diet that has folks losing 7, 10, even 12 pounds in a single week.

Fastest Soup Diet Ever


3. Enjoy a Warm Bubble Bath

Believe it or not, bloating is often caused by stress. Anxiety can mess with your hormones and cause digestive problems that lead to a bloated tummy. My favorite solution? Pampering myself with a warm bath and some scented oils (or Epsom salt).

This is great for relieving bloating for several reasons. The warm water soothes sore muscles and helps with abdominal pain. It’s also incredibly relaxing, especially with aromatic oils or candles. If bloating is a regular occurrence, try to schedule some private bubble bath “you” time once a week.

4. Drink Some Tea

Several herbal teas are wonderful for alleviating gas, bloating and abdominal pain. Here are a few of my favorite teas for times when you have a bloating emergency:

  • Star anise

  • Peppermint

  • Ginger

  • Lemon balm

  • Chamomile

  • Fennel

Peppermint tea may even help people who have irritable bowel syndrome to feel better. Studies show that peppermint oil helps to relax the gut in IBS patients.

5. Get More Fiber

“Fiber?! But I’m too young!” you say. Actually, all of need to get plenty of fiber in our diets. Bloating can happen to 18-year-old women with perfect curves as well as working moms with two kids and … slightly less perfect curves.

Most people don’t need fiber capsules; you can get what you need from a healthy diet. Add these fiber superstars to your meals or enjoy them as healthy snacks:

  • Whole grains: Oatmeal, quinoa and popcorn

  • Fresh fruits: Pears, strawberries, apples, raspberries and bananas

  • Veggies: Carrots, spinach, beets, kale and artichokes

  • Legumes: Lentils, black beans, chickpeas and kidney beans

  • Nuts and seeds: Chia seeds, almonds

Your body depends on plant fiber to keep its digestive system working properly. Smooth, regular trips to the bathroom are one of the best ways to enjoy a flat tummy and prevent bloating. Great nutrition is, not surprisingly, the key to fitting into those jeans every time.

5 of the Best Dance Classes for Weight Loss

Dance class

For me, what makes dancing amazing for exercise is the way it keeps you motivated. A great beat keeps you energized and helps you push through the burn for even better results. Here are five of my favorite dance classes:

1. Hip-Hop

Do you love to bounce and sway when your favorite songs come on the radio? I do. If you're like me, a hip-hop dance class is perfect for you. It involves a range of motion for your entire body, including arm punches, shoulder moves, high steps, hip slides, spins and jumps. These classes are a blast, and they’re amazing for slimming your waistline. You can easily reach 400–500 calories burned per hour or more.

Dance class

2. Freestyle

Freestyle classes are a great choice for people who love to dance but don’t like having to remember steps. Whether you’re into hip-hop rhythms, Latin music, electronic vibes or even classical music, freestyle lets you do your own thing. The important thing is to stay active the whole time, but you can move your feet, arms, hips and tummy however you feel like.


Soup’s On!

There’s a new science-backed, all-you-can-eat soup diet that has folks losing 7, 10, even 12 pounds in a single week.

Fastest Soup Diet Ever


3. Belly Dancing and Bollywood

If your goal is to specifically target stubborn tummy fat, then belly dancing is hard to beat. This exotic dance comes from places such as Morocco and Egypt. It involves precise movements of the hips, belly and buttocks, from slow gyrations and twists to sexy slides and vibrations. All of these movements are heaven for your midsection, burning fat while toning abdominal muscles and glutes like no tomorrow.

Bollywood dances use some of these motions while including whole-body moves and unique hand and arm flairs. Think hip-hop with a touch of gracefulness. These are some of the best feel-good dance activities out there. Trust me, you will have a huge smile afterwards.

Tango

4. Tango

Ballroom dances such as tango may burn less calories than intense aerobic activities, but they’re also gentler on your body. It takes some practice to learn the steps, but showing off your tango prowess is kind of the point. Other options include foxtrot and waltzes.

5. Salsa or Merengue

Latin dance rhythms can help you burn TONS of calories. You only need to learn six simple steps and the rest is up to your mood! Salsa is a high-energy, fast-tempo dance that gets your feet moving. It’s excellent for cardio and moves your lower body and hips a lot.

Merengue has a slower tempo than salsa and is lower impact for people with tender joints, but it still gives you a great workout. Salsa and merengue exercise your legs, glutes, hips and abdomen. Add in some arm movements and you’ve got a great whole-body workout that keeps you pumped.

Dancer

All the Benefits of Dancing

One hour of dancing can help you burn 400 calories or more, which is what you get from riding a bicycle, jogging or swimming. That makes it great for weight loss. In addition, you get tons of other benefits:

  • Better flexibility
  • Stronger bones
  • Higher energy levels
  • Happier mood
  • Less stress
  • Lower blood pressure
  • Improved cardiovascular health
  • Lower risk of memory problems

Want some extra fun? You can do most dances with a partner for excitement (or some romance). Burning calories as a team is a great idea. No matter what dance class you’re interested in, my advice is just try it! You won’t believe how awesome you feel and how many calories you sweat.

Small Ways To Get In Exercise Every Day (I do this one while brushing my teeth)

exercise time

Multiple studies have shown that, although humans need to exercise for a moderate amount of time every day, there's no need to do it in one big chunk. The benefits are the same whether you hit the gym or pavement every morning, or incorporate short bursts of activity throughout the day. This is good news for most people, because who has time for a long, formal workout every single day? If you're ready to start exercising in short periods that fit into your day, here's your beginner's guide.

walking

1. 10-Minute Walk Break

Who doesn't have 10 minutes at some point on an average day? Chances are, you have several potential 10-minute walk breaks, just waiting to be discovered in your busy schedule. Take a 10-minute stroll before or after lunch and dinner, when you first wake up in the morning, or when you need a mental break from whatever you're working on. If you have a dog, they will love you even more for starting this new habit. The best part about breaking down walking into 10-minute increments is that you can do this inside your house if you need to.

2 Minute Ritual

2. Calf Raises on a Step

Stand on a step with just the balls of your feet, holding onto a railing or wall for support. Let your heels hang down below the step, and you'll feel a stretch. Next, raise yourself up on the balls of your feet, and feel a stretch in the opposite direction. Repeat 10 times, rest, and do two more sets of 10. This is a fantastic exercise for strengthening not only your calf muscles but also your ankles. It may improve your balance somewhat and also help prevent injuries. The best part about it is that you can do it on your front porch or anywhere you have a step.

squat

3. Squats or Wall Sits

Squats sometimes feel like torture, but they are so good for your lower body and can even help improve your posture. If you're not quite ready to do a set of squats, try wall sits. All you do is pretend like you're sitting in a chair, but the wall is the back of your imaginary chair. You get the same benefit for your quads that you would get doing squats, but you have the wall there for support. This is a perfect exercise to do twice a day while brushing your teeth. For only two minutes of work, twice a day, you get significant benefits.

exercise

When deciding which exercises to add to your day, start where you're comfortable. Don't jump into some complicated position you've never tried before. The secret to sticking to an exercise regimen is creating healthy habits and linking new workouts with existing routines. So don't worry about working every muscle at first; just get into the habit of moving your body every day and mixing in a little bit of cardio and a little bit of weight-bearing work. Before you know it, exercising throughout the day will be second nature, and you'll be feeling more energized every day.