That's Fit

Photo: FranUlloa, Flickr

Getting into a bikini requires a certain amount of confidence -- and a fit body doesn't hurt, either. CafeMom shares five bikini body tips from Declan Condron, the co-creator and exercise physiologist of PumpOne FitnessBuilder.

Work in exercise every day. You don't have to be sweating away for hours upon hours -- just make a commitment to be physically active every day. No excuses!

Forget about spot reduction. Targeting one area of your body for weight loss is a myth. Strength training can target the muscle groups in certain areas, but that has nothing to do with weight loss. A healthy diet and consistent exercise will help your body lose weight (from all over) at a steady pace.

Set milestones. It's great to have a long-term goal such as losing 25 pounds, but if that's all you focus on, it can be demotivating. In addition to your long-term goal, set smaller, achievable milestones.

Stick to water. Frozen margaritas and tasty blended drinks may tempt you when the mercury rises. But those summer treats really pack on the calories. Stick to ice water and avoid all of those liquid calories.

Mix up your workout. Don't get stuck in an exercise rut. Have a well-rounded workout routine that includes cardio, strength training, and flexibility moves.

Photo: eric langner, Flickr

Obesity and fertility are closely linked. Not only can obesity cause ovulation problems, it also seems to impair fertility in obese women who ovulate normally. But recent research gives new hope to obese or overweight women who are hoping to get pregnant. Research shows that a small amount of weight loss can increase fertility.

Women in the study had a BMI of nearly 40. They were given medication (orlistat or metformin) to help them shed pounds. After 12 weeks, researchers discovered that even a modest 5 percent drop in weight increased blood flow to the womb, which reduced testosterone levels and triggered the ovaries to function properly.

When you have lots of weight to lose, it can be daunting to look at your long-term weight goal. Particularly so when you have an important goal -- like getting pregnant -- in mind. That's why it's important to set milestones along the way. If you're overweight and trying to to get pregnant, start with the goal of losing just 5 percent of your weight. Then aim for 10 percent. Short-term goals are more attainable and can help keep you motivated.

Most of the women in the study had Polycystic Ovary Syndrome (PCOS) which can make weight loss more difficult. If you have PCOS and have had difficulty losing weight in the past, ask your doctor for advice. But healthy eating and exercise are necessary for everyone who's trying to lose weight, and they're particularly important for women on the verge of getting pregnant. Check out AOL Health for weight loss tips that work.

Photo: slava/Flickr

Super-skinny models and celebrities have long taken some of the blame for eating disorders. When inundated with image after image of rail-thin waifs, it's human nature to compare your own body to those you see in magazines or on the screen. But does the flip side of that coin hold true? Do overweight celebrities give us the green light to be overweight too?

Obesity expert Michael McMahon thinks so. "The increasing profile of larger celebrities means that being overweight is now perceived as being 'normal' in the eyes of the public," McMahon told the Daily Mail. "We talk about the dangers of skinny media images, but the problem actually swings both ways."

We're drawn to celebrities, particularly when there's something about them that we find relatable. But what we see on glossy magazine pages isn't always the full truth. Super-thin celebrities are often airbrushed to portray a level of perfection even they can't achieve. What's more, like Natasha Henstridge recently admitted, the measures that celebrities take to stay skinny are often damaging to their health. And overweight celebrities have their fair share of issues, too. Nia Vardalos had blood sugar issues and Kevin Smith had a wake-up call when his doctor told him he was morbidly obese.

Our interest in celebrities should be just that -- an interest, but certainly not a lifestyle guide. When it comes to your weight, decisions should be made solely for the sake of your health. We each have to be responsible for our own health -- seeking advice from real medical experts, and not someone from Seattle Grace.

Do images of celebrities inspire you to lose/gain weight?

Are you gearing up for a 4th of July celebration this weekend? The holiday is a perfect opportunity to gather family and friends together for a barbecue. Hopefully, after your holiday feast, you'll be able to catch an awesome fireworks display, too.

But you don't want your 4th of July food to blow up your healthy eating goals, do you? One of the more popular items on the menu for the weekend is probably BBQ chicken. But how many calories does that sweet, tangy, falling-off-the-bone barbecue favorite pack?

Photo: geishaboy500/Flickr

Mirrors don't lie -- or do they? For some people, what they see in the mirror is vastly different from the truth.

Body Dysmorphic Disorder is a preoccupation with a perceived flaw or a gross exaggeration of a minor existing flaw. The Daily Mail has an article where women describe the way they see themselves and their photos are distorted to show their views.

Racheal Baughan, author of "The Butterfly Girl," suffered from BDD. "While some people have a phobia of spiders, I have a fear of my own face and body," Baughan explained to the Daily Mail. "Every time I see my reflection or a picture of myself I have to catch my breath: I see someone who is different from anyone else I've ever seen before, like an alien."

A distorted image of self can also occur after weight loss. Some people who have lost significant weight have a difficult time accepting their bodies. With this phantom fat phenomena, they may be disappointed in the way their newly-thin body looks, or they may have a hard time viewing themselves as anything but overweight.

Photo: JamieL.WilliamsPhotography/Flickr

Elite bikers are true endurance superstars. Ironman athletes stay in the saddle for 112 miles. Amazing. But it's a mere drop in the hat when you consider the Tour de France goes for over 2,000 miles (over approximately 23 days). All of the hours spent training and racing may give male competitors some of the most awesome legs around -- but they don't do the bikers any favors in the fertility department.

According to recent research, sperm quality drops with vigorous biking. Running and swimming don't have a negative impact on sperm quality. But multiple biking factors can cause the littlest swimmers to get a bit shy. Why? Researchers explain that the heat from tight clothing, friction against the bike's saddle and sheer stress on the body from vigorous activity contribute to the reduced sperm quality.

Now for the good news: The most severe fertility issues were seen in athletes who were logging more than 186 miles per week on their bikes. So biking a few days a week for exercise or commuting to work on your bike isn't likely to affect fertility.

The biking and infertility link is simply a case of "too much of a good thing." And it's a reminder to all of us that you should shake up your workout from time to time. Adding variety to your workout is good for many reasons -- it keeps things interesting, and it presents ever-changing challenges for your body. Even when training for a distance race, it's a good idea to incorporate complementary activities into your your training routine.

Photo: VirtualErn/Flickr

Have you ever heard the phrase "go together like peas and carrots?" Some foods do more than simply taste good together. Like adding fuel to the fire, the nutrients in certain foods can do even more for our bodies when they are paired with complementary nutrients in other foods. This is called food synergy. Some examples:

• Tomatoes and broccoli both have cancer-fighting nutrients. When eaten together, the effect seems to be more powerful. Try this broccoli and tomato salad or stir-fried broccoli with tomato/chickpea ragu.
• Vegetables are even better with a little good fat. You don't want to douse your veggies in butter or ranch dressing, but adding a little olive oil or serving avocado with your veggies can help your body absorb more of the vegetables' phytochemicals. (Both olive oil and avocado are rich in monounsaturated fat.)
• A reason for fruit salad. Want a delicious end to your dinner? Serve up a fruit salad. The phytochemical quercetin (found in apples and berries) works together with catechin (found in purple grapes) to help prevent platelet clumping.
• Vitamin C boosts iron absorption, so toss some mandarin oranges in with your spinach salad.
• Eating some omega-3 rich fish? Drink a few ounces of red wine or enjoy a handful of grapes. The polyphenols found in grapes and red wine make it easier for your body to absorb omega-3 fatty acids.
  

So how hard should you work to find these complementary foods? If you have a certain medical condition (such as high blood pressure) that you're trying to manage, you might want to consult a registered dietitian for advice. And it certainly doesn't hurt to pair together some of the foods mentioned here. But, food synergy is a complex subject, and there's no need for nutritional stress. Just aim for an overall healthful diet with a variety of nutritious foods -- remember to choose a colorful assortment of produce -- and you'll be on the right track.

Is your best friend of the furry variety? Those playful pals can actually be a great boon to your workout. But, as Liz Neporent told us, more than 50 percent of the 60 million dogs in the U.S. are considered overweight. With that statistic, it seems like our bad habits are rubbing off on our dogs more than their active natures are rubbing off on us.

If you have a dog or two, don't train them to be couch potatoes. Not only will a sedentary lifestyle affect their health (and ultimately, your vet bills), but you're also missing out on a chance for the best exercise partner. Most dog breeds have unflagging energy and will be right by your side while running, biking, or just going for a walk.


Besides, if you've got a little pooch around your belly, your pooch might be able to help you work that off.

Photo: JelleS/Flickr

There's nothing like a summer camping trip -- long, hot days spent hiking or swimming in the lake and cool nights around a campfire. When packing up all the gear for your next camping trip, remember to pack health and nutrition, too. Campfire cooking isn't limited to hot dogs and s'mores. With a little planning and creativity, you can have some delicious and tasty meals that are in keeping with your healthy eating goals:

• Breakfast. Scrambled eggs are a natural on the campfire. Just pack a cast iron skillet and a spatula. Also bring healthy mix-ins like green pepper, onion and mushrooms. Or bake these flaxseed-loaded Morning Glory Muffins ahead of time. Granola also makes a healthy breakfast as well as a handy trail snack. Fruit is also handy and healthy.
  
• Lunch. Bring a softside cooler that's easy to take with you while hiking, boating or touring the local towns. Pack fruits, vegetables, healthful sandwiches on whole wheat and other nutritious foods.
• Dinner. There are plenty of healthy, filling and delicious foods you can cook on your campfire. Try beef kebobs, roasted vegetable fajitas, even baked pears for dessert.

Remember to incorporate lots of physical activity into your camping trips, too. Water skiing, hiking, swimming, volleyball, biking, and other activities are obvious choices. But be sure to check for opportunities that are unique to the area as well, such as climbing sand dunes or going parasailing. Your camping trip won't only be an escape from the every day... it will also be a chance to get fit and healthy.

Photo: judepics/Flickr

Yoga has many benefits, ranging from flexibility to relaxation. But now CafeMom tells us that yoga can also reduce asthma symptoms.

A recent study had participants with asthma try yoga for 2.5 hours a week. The participants focused on holding the different poses for one minute at a time and really concentrating on breathing. After 10 weeks, participants noted a reduction in their asthma symptoms, and some were able to cut back on medication.

Want to learn more? Check out yoga on AOL Health and learn how it can help you get a better bikini body, strengthen your core and more.

Photo: meettheblanks.com

Who says workouts have to be work? Certainly not Billy Blanks Jr. This son of Tae Bo great Billy Blanks has kept a foot in the fitness industry his father had so much success in, but instead of kicking and punching, Billy Blanks Jr.'s feet are dancing.

Though he has a black belt in karate, Blanks' real love is dancing. He's been in music videos, and both he and his wife, Sharon Catherine Blanks, have performed on Broadway. That love of dance and music, combined with Blanks' background in fitness, has resulted in Cardioke.

When it comes to fitness, Blanks knows that people want to have a good time while working out. "If it's not fun, they'll never come back," said Blanks. Cardioke definitely lands squarely in the fun camp. Join in the fun, and you'll be doing cardio moves you can break down and take with you to the dance club. "People will go to a club and dance for hours at a time and they won't call it a workout," said Blanks. What's more, you'll also sing along while working out.

Photo: Macnolete/Flickr

Who wouldn't want a better sex life? Even if life between the sheets is already pretty good, there's always room for improvement. Building a better sex life is a win-win situation; some of the things you can do to improve your desire and (ahem) performance, will also benefit your overall health:

• Want to want it more? Let's face it. As completely unsexy as it is to admit, there are times when we'd all just rather roll over and go to sleep. After busy days at work and running from here to there taking care of all of life's responsibilities, a little late night loving might be the last thing on your mind. But if not wanting it is more of a rule than an exception, it's probably time to take care of your libido. An active lifestyle where fitness is a priority can help boost your libido. In addition, a fit and healthy body can help you feel more sexy which, in turn, will make you crave sex more.
  
• Need more energy? Exercise energizes many people; in fact, it's recommended that you don't exercise too close to bedtime if you have trouble sleeping. The opposite principle holds true if you want to stay awake a little longer. Try exercising closer to bedtime -- you might be able to take advantage of an extra boost in energy.

Eating healthfully also plays a roll in your energy level, and in your sex drive. And remember, there's nothing sexier than confidence in yourself. No matter what your body type, no matter how good or bad of a hair day you're having, be confident in who you are -- your inner sexiness will shine through!

Tammey Burns went from being so obese that she couldn't sleep lying down to being a competitive race walker. Through sheer hard work and determination, Burns lost an amazing 410 pounds.

At her high weight of 575 pounds, Burns was afraid to sit on furniture for fear she would break it, yet she couldn't stand for long periods without experiencing pain. She had multiple obesity-related conditions and had to rely on family members to help her with personal hygiene. She began losing weight, but at 403 pounds, her breathing issues were still so severe she had to have a tracheotomy tube inserted to help her get air. Rather than becoming frustrated, that gave her more determination than ever. She joined a fitness center and connected with a walking coach. She began viewing food as fuel and not as her "drug of choice." And she eventually became competitive in race walking. Burns is now a healthy 165 pounds.

Burns is nothing short of an inspiration. She's proof that even those with drastic amounts of weight to lose -- those who have weight-related health issues -- can lose weight the old-fashioned way, through diet and exercise.

Burns well deserved to be featured on the "TODAY" Joy Fit Club. But I think the show went from celebrating her achievements to treating her like a side show.

All fat is not created equal. Fat that gathers around your butt and thighs is called subcutaneous fat, but belly fat is called visceral fat. Visceral fat is a good indicator of how much fat is around your organs. That's why people with large waistlines have an increased risk for conditions such as heart disease and diabetes.

You can do all the crunches in the world, and it's not going to get rid of belly fat. To keep your waistline slim, you need to eat a lean, healthy diet and burn excess calories through exercise. When it comes to the battle of the belly bulge, where are you?


Tip! Jonny tells us that blueberries can help banish belly fat. The high antioxidants in blueberries might make them especially beneficial for your belly, but all fruits and vegetables are friendly for a lean belly. Last week I wondered if you grew any of your own produce.

Photo: woodleywonderworks/Flickr

Walking around the farmer's market, you might see fresh produce that looks wonderful, yet you don't really know what to do with it. Seasonal cooking is convenient and economical ... what's more, most fruits and vegetables start to lose some of their nutrients, so the fresher they are, the more nutrient-dense they're likely to be. And fresh from the vine (or plant, or dirt, as the case may be) produce just simply tastes great.

Cooking Light has helpful information about selecting and preparing summer produce. Some highlights:

• Eggplant. Look for firm, heavy eggplants with smooth, shiny skin. Eggplant is delicious grilled and is also suitable for stuffing.
• Avocado. A great source of vitamins, minerals and monounsaturated fat, avocados are a great addition to your diet. They're delicious on their own or sliced on sandwiches or salads. Also check out the recipes for chilled avocado soup and chicken/avocado tacos.
• Yellow squash and zucchini. These versatile veggies are perfect additions to a shish-ke-bob. You can also try a yellow squash gratin or adding zucchini to pasta dishes. Cooking Light has many other suggestions as well.

For more ideas, read up on celeriac and be sure to read Bev's post about shopping smart at farmer's markets.