Newyou Pro Makeover - Top 10 fitness tips

Not sure what you need to do to take your fitness to the next level in 2012? Here are the most important things to work on.

1. Train for a fun run

When it comes to body-shape change, strength training and high-intensity cardio are the indisputable winners. However, for some people, hitting the pavement burns the fat like nothing else. We all know how hard it is to maintain a long-term running program without a specific goal in mind, so look at what fun runs you can enter in your local area. Give yourself at least eight weeks to train and stick to a strict and consistent program. Once you've completed it, why not set your sights on a half-marathon?

2. Learn to dead lift

To get big results you need big exercises such as the dead lift. It targets the hamstrings, glutes, lower back and core. Bending forward gets harder as we get older and back injuries are often due to a lack of skill in this movement. But with a bit of practise, most women can dead lift their own body weight. There's a challenge for 2012. Just remember, it won't happen overnight. Build up the weight slowly once your technique is correct.

View our video on how to do a dead lift correctly.

3. Go to your full range of motion

It's a lot easier to do a push-up that goes halfway to the ground than a push-up that goes all the way to the ground. The weakest part of a push-up is at the bottom and this is therefore the part that needs the most training. This is the case with all exercises: the deeper you go into them, without feeling pain in your joints, the better your gains will be. Keep reminding yourself it's not an exercise unless you have taken it through the full range of motion. You'll really feel it the next day!

4. Do weighted squats

It may not sound very feminine, but weight training needs to be high up on your list of training focuses for this year. Strength training burns serious amounts of fat and tones your whole body. Squats are the first exercise you should do. Learn to do them perfectly without weight, then add weights as you get stronger. And I'll let you in on a little secret. The vast majority of the amazing-looking real women who grace these workout pages are taking this advice. It really does the job.

View our videos on how to do a squat and a weighted squat correctly.

5. Do twists

Old-school weight machines only move your body in one line. Unless you are completing a rehabilitation program, ditch the machines, use free weights or your body weight and train the way you use your body in real life, by adding twists. A controlled twist is dynamite for your core and obliques. Just make sure you do it with control and you don't experience any back pain. Bring on that 2012 toned tummy!

6. Show your body some love

In between all this training, book yourself in for some pampering sessions. Having a regular massage is a great way to reward your body for its hard work. A deep-tissue massage also encourages any muscles that are tight or sore from training to relax and release. This is important to prevent injury in the long term. Have a massage once a month.

7. Work your core

Most people want a tighter tummy but don't know what training is required. Sit-ups and crunches only tone the six-pack muscles; they won't tighten your tummy or reduce girth. For that you need core posture work. Almost every exercise, from squats to push-ups, has a core component. Focus on maintaining your posture during all your exercises and you'll work your core. Add core-specific moves, such as planks and core climbers,and you'll see results.

View our videos on how to do a plank and a core climber correctly.

8. Balance your workouts

Make sure you don't just work certain parts of your body and neglect others. Here are the tips to getting your workout balance right.

• If you do a pushing movement such as a push-up, match it with a pulling movement such as a chin-up or row.
• Do a mix of high-intensity cardio and strength training. Add in some core and flexibility work. A good workout can include all this in less than an hour.
• Don't favour the upper or lower body. Work both areas hard every workout.

9. Make your abs burn

The sayings "feel the burn" and "no pain no gain" may seem old school, but if you're trying to get a six-pack and you don't feel a serious burn when you work your abs, your chances of success are slim. The abs are inactive, yet sensitive muscles. They are happy for the muscles around them to do the work and they complain when they are called upon. So when you're using them correctly, you'll know all about it. Refine your technique until they burn every time.

View our videos on how to do a sit-up and leg lower and reverse crunchcorrectly.

10. Train with kettlebells

Vodka and Maria Sharapova aren't the only great things to have come out of Russia. Kettlebell training has infiltrated the fitness industry in a big way. It's another option for strengthening and toning your body with whole-body moves that are actually kind of fun. Make sure you get some direction first to refine your technique and you'll have gained another great tool for your fitness arsenal.

Newyou Pro Makeover - BEST LOW-CALORIE FOODS FOR HEALTHY SNACKING

By Cecelia Smith

What if I told you that you could eat a lot of food, feel more satisfied and weigh less? No, it’s not a gimmick. And no, you don’t have to fly to the moon or hang upside down in some zero-gravity space pod.

It comes down to the energy density of your food choices. Choosing foods that are less energy-dense, or pack fewer calories per serving, means you get a bigger portion that has a smaller effect on your waistline. And that’s good news for appetite control because there’s a growing body of research to suggest it’s the amount of food that fills us up, not the calories alone. Here’s a list of the best, and biggest, low-calorie and density foods for weight loss:

1. POPCORN

What’s the secret ingredient to a low-calorie snack that satisfies? Air. And popcorn takes top honors. Dieters reported feeling more satisfied after eating six cups of popcorn than they did after munching on one measly cup of potato chips, despite consuming 33 percent fewer calories, according to one study. A generous six cups of popcorn has only 180 calories, plus two servings of waist-whittling whole grains.

2. WATERMELON

Fat cells fear fruit — especially watermelon. At less than 40 calories per cup and 90 percent water by weight, the summer staple is almost impossible to eat in quantities large enough to support their belt-busting growth. What’s more, noshing on the juicy fruit has shown to increase blood levels of L-arginine, an amino acid that’s like kryptonite for belly fat. One group of women who supplemented with L-arginine dropped an average 6.5 pounds and two inches from their waists in just 12 weeks, according to a recent study.

3. KALE CHIPS

OK, so they’re not Pringles. But if you can get over the fact baked kale will never be an exact substitute for deep-fried potatoes, you can pop, not stop, and fear not about popping a pants seam. Four heaping cups of kale chips has just 120 calories — what you’ll find in just 12 potato chips. Go green, and you’ll be fueling your metabolism with thylakoids — compounds found in leafy greens proven to suppress the appetite and speed up weight loss.

4. EDAMAME

Edamame is one of Mother Nature’s greatest gifts to dieters. Even the wrapping has weight-loss potential. The act of podding the beans is a slow-down dining ritual that amounts to an average 41 percent calorie savings per snack sesh, according to one study. One cup of pods has just 130 calories and 12 grams of satiating plant protein. In fact, compounds in the soybeans mimic the effect of leptin, a satiety hormone that signals to the brain when to stop eating, according to new research.

5. ZOODLES

You’ve heard of noodles: high-carb, high-calorie, highly likely to pack on the pounds. But what about zoodles? The noodle-like strands, carved from zucchini with a gadget called a “spiralizer,” have just 66 calories and 12 grams of carbohydrates per 2-cup serving. Compare those stats to the 440 cals and 86 grams of carbs you’ll find in the same amount of cooked pasta, and you can see why fit foodies are so “inspiralized.” Swapping just half a serving of noodles for the veggie variety can turbocharge weight loss. Dieters who cut daily carb consumption by just 11 percent lost three times as much weight than a group who didn’t make the reduction, according to a recent study.

6. GREEN SALAD

The more salad you eat, the lower your daily calorie intake. Women who pre-gamed lunch with a one-and-a-half-cup salad of lettuce, veggies, and low-fat dressing ate 50 fewer calories than when they didn’t eat the leafy starter, according to a recent Penn State trial. And when the salad doubled in size to 3 cups, so did the calorie savings. Yes! Pass go and cut 100 calories with a 3-cup snack of lightly dressed leafy greens, any hour of the day.

7. MISO SOUP

Most appetizers, even the small “gourmet" ones, add calories to your meal. But miso? Not so! The traditional Japanese soup has the magic ability to slash more calories from a meal than the 34-per-cup it serves up—especially when slurped before dinner. People who eat soup as a “preload,” consume an average 20 percent fewer calories over the course of a meal, research shows. Any broth-based soup qualifies as a low-cal belly filler. But miso has the added benefit of being steeped in alginate, a compound in sea kelp that may slow the absorption of dietary fat, according to a recent study.

Newyou Pro Makeover - Mary Kay Body Care.

Satin Body™ Mary Kay® 2-in-1 Body Wash & Shave Satin Body™ Mary Kay® 2-In-1 Body Wash & Shave delivers the convenience of a cleanser and a shaving cream in one product. The unique botanical gel formula leaves skin feeling fresh, clean and super smooth. Satin Body™ Mary Kay® Hydrating Lotion Satin Body™ Mary Kay® Hydrating Lotion is a treat for skin that's been exposed to wind, dry air and extreme weather. The lotion hydrates for up to 10 hours, leaving skin feeling soft and smooth. Satin Hands® Pampering Set - Peach Make softer, smoother hands a daily treat for the whole family.  Soften: Satin Hands® Hand Softener –fragrance-free – helps maintain the natural moisture in the skin as it replenishes dry areas.  Exfoliate: Cleanse and exfoliate with Peach Satin Hands® Satin Smoothie® Hand Scrub and warm water.  Moisturize: Peach Satin Hands® Hand Cream delivers instant moisturization that lasts for 24 hours with a fresh peach scent. It even lasts through several hand washings.  Satin Hands® Hand Cream - Peach Newly formulated Peach Satin Hands® Hand Cream delivers instant moisturization that lasts for 24 hours with a fresh peach scent. It even lasts through several hand washings.  Fragrance-Free Satin Hands® Pampering Set Make softer, smoother hands a daily treat for the whole family.  Soften: Satin Hands® Hand Softener –fragrance-free – helps maintain the natural moisture in the skin as it replenishes dry areas.  Exfoliate: Cleanse and exfoliate with Fragrance-Free Satin Hands® Satin Smoothie® Hand Scrub and warm water.  Moisturize: Fragrance-Free Satin Hands® Hand Cream delivers instant moisturization that lasts for 24 hours. It even lasts through several hand washings.  Fragrance-Free Satin Hands® Hand Cream This newly formulated fragrance-free hand cream provides instant moisturization that lasts 24 hours – even after several hand washings. Mint Bliss™ Energizing Lotion for Feet & Legs Give your legs and feet a treat. Soothe them with new Mint Bliss™ Energizing Lotion for Feet & Legs - a cool mint formula that helps tired feet and legs feel revived. With key ingredients to create a wonderful cooling sensation - perfect for days when youre on your feet and on the go.

11 Ways to Boost Your Metabolism All Day Long

You may not even realize it, but while you’re sitting on the couch binge-watching all of Parks and Rec, your body is burning calories. That’s right: even when you’re at rest, your good ol’ metabolism is hard at work turning food (and fat) into energy. Though everyone’s body is different—hey, we can’t all eat a pint of ice cream and not gain an ounce—it turns out that there are actually a lot of things that you can do to boost your metabolism. Stoke your inner fire and supercharge your metabolism all day with these easy fat-burning tips.

When You First Wake Up:
Eating breakfasts helps jumpstart your metabolism—especially if you do it within one hour of waking up. “Your metabolism went into rest mode over night, so your first meal of the day revs it up again,” says Keri Gans, R.D.N., author of The Small Change Diet. To work the kick-start effect to the max, choose foods high in fiber and protein, like whole-grain cereal with low-fat milk and berries.

During Your Commute:
Parking farther away from your office may sound like a small step, but it can actually boost your metabolism in a big way because it forces you to move more. “Getting your heart rate up for a short period of time keeps it elevated afterward, which boosts your metabolism overall,” says Doug Barsanti, M.A., strength and conditioning specialist and owner of ReInvention Fitness in Santa Cruz, California. Another good idea? Take the stairs to get to your floor.

When You First Get to the Office:
Go ahead and grab a cup of joe. Research shows that caffeine boosts your metabolic rate, albeit mildly, says David Katz, M.D., director of the Yale University Prevention Research Center and author of Disease Proof. Just watch all the caramel-cream-whatever concoctions—those are so sugary that they’ll negate coffee’s benefits.

At Work:
We hereby grant you permission to schmooze with your co-workers—as long as you don’t do it over G-chat. “Moving more at every opportunity, even if it’s just to get up to go to the bathroom, keeps your heart rate going and therefore boosts your metabolism,” says Shirley Archer, an ACE-certified group fitness instructor. Try walking across the office to talk to co-workers rather than e-mailing them—or use any of these other great ideas for how to move more at work.

When You’re Buying Lunch:

Pick the right foods, and you’ll stoke your metabolism. “Nothing beats a turkey sandwich on whole-grain bread with lettuce, tomato, and mustard and a piece of fruit on the side,” says Gans. “The protein-carb combo will give you energy to get through your day without dragging.”

At the Water Cooler:
When it comes to water, colder is better. “Your body burns more calories in colder temperatures because it has to work harder to keep you warm—so by drinking cold water, you end up burning more than if you guzzled room-temp H20,” says Lisa Gain, Ph.D., evolutionary biologist and founder of snack-girl.com. (Sadly, the same does not hold true for ice cream, which is too high-cal to get the effect. Womp womp!)

During Your Workout:
It’s all too easy to get into a cardio routine and stay at the same pace for your entire workout—but don’t! Intervals are your friend, says Barsanti. “Short, high-intensity exercise boosts your metabolism. So when you’re on the treadmill or elliptical, sprint for 30 seconds, then rest for 30 seconds, and repeat this pattern for 10 minutes.” Pro tip: Make a playlist with fast and slow songs to help you vary your rhythm without even thinking about it.

Post-Workout:
Good news for chocolate lovers! Drinking chocolate milk post-workout helps keep your metabolism going strong. “When you exercise, your body loses glucose,” says Gans. “You need to restore it right away to keep your metabolism on track.” Chocolate milk is ideal because it has the perfect combo of carbs and protein. Sweet!

At Dinner:
Some studies suggest that eating spicy foods may boost your metabolism—so top your meals with chili peppers and Tabasco. Bonus: Spices are naturally fat free, so there’s no need to stress about calorie counts.

In the Evening:
Take a minute to relax, and your metabolism will thank you. Why? “When you get stressed, your body releases cortisol, and too much cortisol slows down your metabolism,” says Archer. To prevent this, do whatever relaxes you most, like yoga, talking to a soothing friend, or meditating.

At Bedtime:
Sleep is key to boosting your metabolism. “Your body needs it to fully restore and recover from the day and keep your muscle mass and hormones circulating properly,” says Archer. Aim for seven to eight hours a night to keep your metabolism in tip-top shape.

THESE LOW-CARB FRUITS CAN HELP YOU LOSE WEIGHT FAST

By Dana Leigh Smith

There’s no denying that forbidden fruits are always the sweetest variety. And for those cutting carbs to lose weight, this expression takes on a very literal meaning.

Though many conventional dieters turn to fruit to quell sugar cravings and stay satiated between meals, those following a low-carb plan often don’t realize they have the same luxury. After all, many of Nature’s candies are loaded with carbohydrates. But not all carbs are created equal—which is why a growing number of low-carb diet plans now require followers to count net carbs—a number calculated by subtracting a food’s fiber content from its total carbohydrates—instead of total carbohydrates. And since fiber is a nutrient proven to aid weight loss and improve health, we’re fans of this more practical diet approach.

To help you add more fruit to your weekly lineup—without slowing your progress or blowing your diet—we’ve come up with a list of the best low-carb fruits for your waistline. All of our produce picks are low in net carbs, offer a good amount of fiber and are rich in other nutrients that can keep your body healthy and looking great for life.

 CANTALOUPE

Total Carbs: 1 cup, 14.44 carbs
Fiber: 1.6 grams
Net carbs: 12.84 grams

Sure it’s low-cal and low-carb, but a cup of this sweet, orange melon also provides more than a hundred percent of the day’s vitamin A. This fat-soluble nutrient helps maintain eye and skin health in addition to boosting immune function. Although cantaloupe tastes great on its own, it also pairs well with cottage cheese. To incorporate it into a low-carb dinner, combine chopped melon with cucumber, green onion and cilantro. Then top the mixture with lime juice mixed with a bit of salt and black pepper, and serve with grilled chicken or fish. Not sure what type of fish works best for your diet? We recommend one of these healthy fish for weight loss.

 PEACHES

Total Carbs: 1 cup, 14.69 grams
Fiber: 2.3 grams
Net carbs: 12.39 grams

Want to lose weight? Grab a peach and get noshin’! According to Texas A&M University researchers, the stone fruit contains phenolic compounds that modulate different expressions of genes to ward off obesity, high cholesterol, inflammation and diabetes—now that’s something to feel peachy about!

 WATERMELON

Total Carbs: 1 cup, cubed, 11.63 grams
Fiber: 0.6 grams
Net carbs: 11.03 grams

Rosy-hued fruits such as watermelon are great sources of lycopene, a carotenoid that protects the skin from sun damage and decreases the risks of heart disease. For a quick, low-carb snack, mix cubes of watermelon with onion, fresh basil, cilantro, feta cheese, olive oil, balsamic vinegar, salt and pepper. Throw the mixture over a bed of greens to create a more substantial entrée salad.

 STRAWBERRIES

Total Carbs: 1 cup, halves, 11.67 grams
Fiber: 3 grams
Net Carbs: 8.67 grams

Strawberries are a great source of powerful natural chemicals called polyphenols that can help you lose weight and even stop fat from forming! In a recent Texas Woman’s University study, researchers found that feeding mice three daily servings of berries decreased the formation of fat cells by up to 73 percent. Studies also show that eating the sweet red fruit can relieve stress by lowering levels of cortisol in the body. Eat them plain, add them to yogurt, or dip them in melted dark chocolate for a sweet snack.

 RASPBERRIES

Total Carbs: 1 cup, 14.69 grams
Fiber: 8 grams
Net carbs: 6.69 grams

Raspberries contain anthocyanins, a naturally occurring class of chemicals that increase insulin and lower blood sugar levels, warding off diabetes. They are also notably high in fiber, making them one of the most filling healthy snacks for weight loss. A single cup will cost you just 84 calories and 5 grams of sugar—it doesn’t get much better than that. Enjoy a cup with your morning eggs or make an entree-sized dinner salad by combining the fruit with grilled chicken, mixed greens, goat cheese and sunflower seeds.

 BLACKBERRIES

Total Carbs: 1 cup, 13.84 grams
Fiber: 7.6 grams
Net carbs: 6.26 grams

These antioxidant-rich berries not only keep disease at bay, but also ward off hunger because they’re brimming with fiber, making them one of the bestweight loss fruits. Not to mention, every cup of blackberries contains fifty percent of the day’s vitamin C, a nutrient that can help lower cholesterol levels and boost heart health. Add them to salads, containers of Greek yogurt, or eat them plain to reap the health benefits and continue dropping pounds.

STARFRUIT

Total Carbs: 1 cup, 7.27 grams
Fiber: 3 grams
Net carbs: 4.27 grams

Though you may have never heard of it before, this tart and slightly sweet fruit is sure to be one of your favorites once you give it a try. The fruit makes a fun, colorful addition to veggie or fruit salads, and also tastes great sliced and laid over seared and broiled chicken breasts. (We’ve got other healthy chicken recipes, too.) One medium 28-calorie fruit manages to provide over 50 percent of the day’s vitamin C, which can delay signs of aging—like wrinkles and dry skin—due to free radical damage.

AVOCADO

Total Carbs: 1/2 fruit, 5.88 grams
Fiber: 4.6 grams
Net carbs: 1.28 grams

Although it’s often referred to as a healthy fat, avocados are actually a single-seeded berry native to Mexico. Besides being lower in net carbs than any other fruit on this list, avocados are also a great source of monounsaturated fat, a nutrient that helps reduce the risk of heart disease and quiets hunger pangs. One Nutrition Journal study found that participants who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterwards. Sounds like a good reason to add a few slices to low-carb salads orvegetable side dishes to us!

4 Teas That Melt Fat

Long grueling workouts and restrictive diets suck. Instead of driving yourself crazy, sip something that fries flab for you.

Whether it be cuddling up on the couch or relaxing by the fire, there’s something about a steaming cup of tea that makes all of life’s simple things seem all the more relaxing. While tea is indeed soothing, it’s also unassumingly strong. Some brews can help you stop snacking while others can boost your calorie burn. However, others varieties are so mighty that they can even melt the flab right off your frame. Yes, we realize that may sound like an opening line for a cheesy weight loss pill advertisement, but you can’t argue with science. We’ve scoured the research journals to bring you the best fat-frying brews on supermarket shelves—so just sit back, start sipping and watch your fat melt away!

Here’s the full list, compliments of a revolutionary new book, The 7-Day Flat-Belly Tea Cleanse, which shows you how to eat and drink—and still shrink!

White Tea

We like: Twinings, The Republic of Tea, Celestial Seasonings Sleepytime
We love white tea because it works in four ways to help you shed that pesky flab. According to a study published in the journal Nutrition and Metabolism, this brew blocks the formation of new fat cells while simultaneously boosting lipolysis, the body’s process of breaking down stored fats. Another group of researchers found that the tea is also a rich source of catechins, a type of antioxidant that triggers the release of fat from the cells and helps speed the liver’s ability to turn fat into energy. Who needs Spanx when you can just sip on this powerful brew? Speed up your slim down when you alternate sipping cups of white tea and these 5 Best Teas for Weight Loss.

Barberry

We like: TerraVita, TeaHaven
The stem, fruit and root bark of the barberry shrub contains berberine–a powerful, naturally occurring, fat-frying chemical. A study conducted by Chinese researchers revealed that berberine can prevent weight gain and the development of insulin resistance in rats consuming a high-fat diet. Previous studies have also found that consuming the plant can boost energy expenditure and help decrease the number of receptors on the surface of fat cells, making them less apt to absorb incoming sources of flubber. Sounds like a good reason to have an other cup of tea to us!

Rooibos

We like: Celestial Seasonings, Teavana
This red, naturally sweet tea made from the leaves of the Rooibos bush are powerful fat-melters. According to South African researchers, polyphenols and flavonoids found in the plant inhibits adipogenesis–the formation of new fat cells–by as much as 22 percent. The chemicals also help aid fat metabolism. Sip this brew to help burn that stubborn bit of chub clinging to your middle. Speaking of whittling your middle, reveal the washboard stomach you've been wishing for with these 11 Eating Habits That Will Uncover Your Abs.

Pu-erh Tea

We like: Numi Organic Tea, Uncle Lee's Tea
This fermented Chinese tea can literally shrink the size of your fat cells! To discover the brew’s fat-crusading powers Chinese researchers divided rats into five groups and fed them varying diets over a two month period. In addition to a control group, there was a group given a high-fat diet with no tea supplementation and three additional groups that were fed a high-fat diet with varying doses of pu-erh tea extract. The researchers found that the tea significantly lowered triglyceride concentrations (potentially dangerous fat found in the blood) and belly fat in the high-fat diet groups. Although sipping the tea could have slightly different outcomes in humans, we think these findings are promising enough that it’s still well worth your while to fix yourself a steaming hot cup. To look and feel your best in 24 hours flat, combine your pu-erh habit with our Ultimate One-Day Detox.

LOSE WEIGHT FAST WITH GREEN TEA

Most of us don't really believe that they are many ways we can burn out our fat without so many stress doing. Green tea is one of the easy way to burn fat without stressing yourself.

This healthy ritual and make green tea your go-to brew to rev your metabolism, speed up your fat burn and watch the pounds melt away. Find out why this shade of tea is the best for chiseling a svelte shape by watching our short video. Then stock up and start sipping your way slim — daily.

HEALTH BENEFITS OF DRINKING GREEN TEA WITH LEMON

By Dana Leigh Smith

Some things are just better together. Lemon and green tea are no different. Separately, they have both been shown to fuel weight loss, but together they fight fat and whittle middles even more effectively. To come to this finding, Purdue University researchers tested juices, creamers and other additives that are commonly mixed into teas by putting them through a model that simulates digestion. They found that citrus juice and vitamin C—which are both abundant in fresh lemons—increase catechin levels after digestion by a whopping 60 percent, likely thanks to their acidity, which have been shown to help catechins thrive.

Though the study only looked at lemon’s effect on green tea, the research team suspects that some of the results also could apply to black tea, which is great news for tea lovers looking to get a flat stomach.