That's Fit

I love multitasking! Any opportunity I get to kill two or more birds with one stone gets me giddy. I'm a busy woman with far too much to do, and when things get done in an efficient and pleasing way...I feel elated. Where am I going with this, you ask? Women's Health recently published this Park Workout and I thought you may need to see it as well.

If you have kids, I'm guessing there is a 99.9% chance that they like to run around and play at the playground. If this is true, then I'm talking to you. Let your kids and their buddies have their fun while you get a workout. No use sitting on that park bench anymore....use it for a glute training! Utilize the swings, monkey bars, and more.

One of the most common questions I'm asked is, "how do I get in shape quickly?" Well ... I'm sure as you read that question you might have thought ... impossible! Yeah, kinda. But, there are some things that will get you in shape quicker than others. The key is to challenge yourself, work most areas of your body, and make sure you do both cardiovascular and strength training. These are my favorite five moves that I believe will have the greatest impact on your fitness level, and help you see results sooner rather than later.

Check out the Summer Slimdown Guide -- it's loaded with tips to help you make the best of this summer and that fine body you're living in!

Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose two per week to publish on That's Fit! Learn more about Fitz here.

Q. Hey Fitz. I'm heading out for a week's vacation on a cruise ship next month, and worried that once again I'll gain almost ten pounds while gone. That's what I've done the last few times I've gone on a cruise. How can I get around it? There is awesome food everywhere! Susan.

A. Susan, Susan, Susan. I'm shaking my head. The deal with vacations, cruises especially, is that they're a time for you to relax, get away from the daily grind and have some fun. Pigging out and gorging are simply not what you should be focusing on...wherever you are! Yes, there is a lot of tasty food on cruise ships. There is also a lot of yummy things available at your local grocery store every single day! That doesn't' mean you should run through the aisles like a lunatic shoving everything you can get your hands on into your mouth. Just because food is THERE, just because food is FREE, doesn't mean you have to eat it.

Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose two per week to publish on That's Fit! Learn more about Fitz here.

Q. Hi Fitz! I am 29 year old male and I am thinking about starting a workout routine. However, I don't know where to begin. I have a treadmill and that's it. I am 5'11 and about 160lbs. I don't have a lot of muscle, have a low self esteem towards my body shape and would like to change it. Something simple I can do at home with or without the treadmill would be OK. Any suggestions? Jared

A. Sweet Jared. So sorry you're feeling down in the dumps. Hard to know exactly what is causing it all, but getting yourself in shape can certainly be a grand opportunity to increase your physical fitness, confidence and self esteem. It's proven to help people live better and longer. I can help you with your physical goals. If you feel like there may be something else adding to your low self-esteem, please don't feel shy to talk to your medical doctor or a counselor.

Having said that, it sounds like you are long and lean. What a lucky place to start! Let's get you going with a very simple routine which should get you on your way towards the athletic body you so desire. Make that treadmill your home for at least thirty minutes a day, five days a week. Jog for as long as you can, take a two minute walking break, and then repeat. Continue this jogging/walking training until you can jog for 30 minutes straight. Once you get there....increase your time, distance, speed or all three. Up to you! When you feel like you have bricks in your shoes, just walk! It's OK to have some slower days here and there.

Trying to tone your lower body? If so, few exercises compare to the lunge, a fantastic movement that will help tighten and tone your legs, calves and butt.

The lunge involves balance and a little bit of coordination; so in exercise terms, that means that you'll also be using your stabilizing, core muscles, as well. The primary muscles you'll hit are your hamstrings, glutes, calves and quadriceps -- basically, your leg muscles.

To perform the Lunge, start by thinking of the movement itself as nothing more than a large, deep step. By conceptualizing such a movement, you're actually already halfway there. Now, to actually do it, start off with your feet together. Keep your hands on your hips, akimbo in stance. Next, take a long, step forward with one leg, landing your foot securely on the floor. Then, you want to lower your body in a squatting motion, bringing your back leg forward to meet the front leg as you do. By the end of this motion, you should be standing completely erect again, and with both feet again side-by-side. Continue by then leading with the opposite foot, with the motion recapitulating from there.

Looking for ways to help tone your lower body? Do you have about 10 minutes to spare? Good. Then we have some stuff to talk about.

Nowhere is it written that you have to spend hours upon hours in the gym to see the results of regular exercise. As a matter of fact, for the average exerciser, working out for much more than an hour can do more harm than good. That's why the following lower-body workout is designed to get you results in as little as 10 minutes per day.

To keep your heart rate up throughout this workout, you are going to run in place (or walk in place, if running is too difficult for you right now) during the minute you take in between each resistance training exercise. Using only three different exercises -- none of which require even a set of dumbbells, let alone any fancy gym equipment -- that target your quads, hamstrings, glutes, and calves, you will see some serious firming going on in no time.

The Exercises ...

Beat Boot Squats - Start with your feet just slightly wider than shoulder-width apart and your arms by your side. Slowly lower your body until your thighs are parallel to the floor, and then tap your ankles with your hands. Then, rise slowly to the starting position, squeezing your glutes and hamstrings as you do. Perform 10-15 reps.

Reverse Lunge - Stand with your feet shoulder-width apart and your hands on your hips. Next, take a step backward with your right foot, bending your knee about 90 degrees. Once your knee is just inches above the floor, stand back up slowly and bring your right foot back to the starting position. Then, complete this same movement with your left foot. Perform 10 reps with each leg.

Squat With Double Calf Raise - Begin with your feet just slightly wider than shoulder-width apart and your arms fully extended in front of you (like Superman). Squat down slowly, until your thighs are parallel to the floor. Then, slowly rise back up and continue past the starting point, this time raising onto the balls of your feet to work your calf muscles. After holding in this position for a count of two seconds, lower yourself back to the starting point. Perform 15-20 reps.

As I mentioned in a recent post, there's exercising hard, and then there's exercising smart. It's not necessary to spend four hours in the gym every day to feel and see a marked improvement to your overall health. What is necessary, however, is to make sure that you are maximizing your time -- even if if is far less than four hours per day.

WebMD just listed the 7 Most Effective Exercises, along with descriptions and explanations of why each ranks so high.

7. Walking

6. Interval Training

5. Squats

4. Lunges

3. Push-ups

2. Abdominal Crunches

1. Bent-Over Row

Following most or all of these suggested exercises is a great way to ensure that you are making the most of your time spent in the gym.

OK, so I didn't feel much of a burn during my baby workout this morning. But I did practice a few exercises, and I surely spent a few calories all the same.

Now when I say "baby," I don't mean anything small, mini, or itty-bitty. I mean "a baby." A real baby. A beautiful baby girl with chubby cheeks and chunky thighs and a crooked little grin that warms my heart. At 15 weeks of age, my niece Tori is the perfect 14-pound bundle. Perfect for snuggling, squeezing -- and weight lifting.

We're a great pair, Tori and me. I need a little weight-bearing exercise and she needs a lot of attention. Together, we make quite a team. I get to lift, squat, lunge, and balance with her. And she gets to move, groove, and kick-start a lifetime of physical fitness with me.