Photo: Caitlinator, Flickr

We talked recently about the eScale (a pricey little gadget that lets you monitor your weight on the Internet), and CafeMom is talking about using the Internet to track the steps you're taking on your walks and runs.

BeWell Miles offers a free "Map Your Route" feature that allows you to plug in your zip code, landmark, city or full address for a quickly-generated map of your area. Click on your starting point (a pink marker will appear) and keep clicking along your course until you reach your finish line. The whole time you're clicking, you'll see an updated total miles counter in the bottom left corner. Play around until you find the perfect path, and then get yourself out for a workout.

When you're done plotting, you can save your work, and you can even make it public. Might be a good way to motivate friends to pound the pavement -- map out a journey and invite them to check it out.

Or better yet, work out directions that have you meeting a buddy at a mutual destination. Fitness friends can make workouts a whole lot more fun.

Monday through Friday, you can find a new Daily Fit Tip on the right-hand side of That's Fit. From nutrition to fitness to weight loss to body image ... the Daily Fit Tip covers it all. I scoured through this year's archives for some of the best tips for securing good health. Take these five tips into the New Year for a healthy, happy and fit 2009.

Remember when step aerobics were the big trend? Well, this is step aerobics taken to new heights. Fitness Trainer Steven Cabral shows us how to use a regular kitchen chair to get both the outer and inner thighs toned. The trick is doing a lateral step, rather than the standard forward step.

I have to admit, while watching the video, I was completely afraid that Sarah from Diet.com was going to fall on her fit behind. So, for safety's sake, make sure you have a spotter to assist when you're doing this exercise.



[via InDenialHealth.com]

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Have fitness questions? Fitz has your answers. 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 one per week to publish on That's Fit! Learn more about Fitz here.

Q. Hi Fitz, I'm a woman in my early 40s and have really let myself go over the past decade. I used to have a nice figure, but now I'm stuck with a 'lumpy bumpy butt' that is far too big. The rest of my body needs work too. I joined Weight Watchers two weeks ago, cause I saw that you wrote it was a great program. I'm down three pounds already. So, what do you advise I do to improve my backside. It's awful! Marlene

A. Hello Miss Marlene. I'm glad you sent me your question, and I'm confident I can help. There are a lot of things you can do to tighten up that tush. You've already taken the first step with Weight Watchers -- losing weight will be most important for getting rid of bulging pockets of fat.

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Day 3: Groceries are a problem. I need too many to just run to the (expensive) nearby market. I could take the bike with the trailer attached, but good parents don't typically leave their young children at home alone. If I put the kids in the trailer, then I don't have room for groceries. Clearly, it's time to fire up the van for the first time this week. At least that's a small accomplishment.

To limit the number of car trips I make this week, I write out a list of all my out-of-walking distance errands and plan to do them at the same time. Really, I should be doing this anyway. At each stop, I park the car as far away as possible from the entrance. At the veterinarian, this means walking just a few additional feet. But at the big box grocery store where I stock up and some of my other stops, I bet I walked the length of a football field, which really adds up.

My only regret? That I didn't wear a pedometer to see how many extra steps this added to my day. Even if you can't walk everywhere, I think this is a worthwhile way to get a few extra steps in on a regular basis. It definitely takes a new mindset, though. Our busy modern lives have trained us to get in and get out as fast as possible. It was really tempting to grab that up close parking spot to make our errands go quicker, so it will take some mental work to make this a habit.

My son has been vacillating back and forth between a few Halloween costume ideas. He's not sure if he should be an army guy, a rapper, or the Dark Knight. Can you tell he's 11-years-old? He's way past the cute costume stage. Not only is he past the cute costume stage, he's way past the walk-with-your-mom on Halloween stage. For safety's sake, however, I still go trick or treating with him. I just make sure to give him his space. That way, we're both happy.

If your kids are a little older, like my son, you can get your own treat while you're walking with them this Halloween. While you're out, try to get as many steps in as you can. When your children run up to the next house, pace in front of the house while keeping your kids in your line of sight. That way, you'll keep moving the whole time. And what better treat is there than squeezing in a little extra fitness time while having some family fun? (Well ... peanut butter cups would run a close second.)

To track your progress, you can wear a pedometer. Check out the gallery for some of About.com's top pedometer picks.

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My kid wore a pedometer to school the other day. Nothing sophisticated -- more like a toy -- and I'm not even sure I should trust its final after-school number but once Joey and I connected after his second-grade dismissal, he showed me how many steps he'd taken throughout the school day. The final tally: Almost 4,000.

Seemed like a lot at first. I mean, don't kids mostly sit while receiving their elementary educations? Apparently not. And after further thought, I realize that my kiddo walks from our car to his classroom in the morning, he walks to lunch and back, he walks to "specials" -- like Art, Media, Music, and Physical Education, where he then walks some more and then runs, jumps, pulls up, pushes up, climbs, and jumps rope. There's also recess, and I've got a pretty good idea Joey and his pals race the entire time. Walking out of school and to the car wrap up the activity of the school day. I guess 4,000 isn't so much, then, given my 7-year-old's day of motion -- which of course, continues once we hit the front door of our house.

Does Joey log 15,000 steps per day, the recommendation for healthy, active boys ages six to 12 (girls this age need 12,000)? I can't be sure because a pedometer is not something he usually wears. But I bet he comes pretty close -- biking, skating, scootering, and ripsticking are his usual after-school activities (yes, he does watch TV and play on the computer too). All I really need to know, though, is that he's an active boy. It's lifestyle steps that keep kids in a healthy weight zone, after all. And this guy lives a pretty active lifestyle, So, yep, I think he's OK.

How many steps does your kid take? And what about you -- 10,000 should be your goal.

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Over at Science Daily, they've been talking about a group of nomadic cattle farmers in Africa called the Masai. What's so interesting about them? They eat a diet high in fats, and yet their rates of cardiovascular disease are way down, they have low average body weights and their blood lipid profiles are generally healthy. What's their secret? Walking.

We're not talking about mega-fast speed walking here -- just some low-level strolling ... and lots of it. In fact, the Masai are believed to walk about 20 km a day -- that's about 12.5 km.

OK, so walking that much every day isn't an option for many of us, but getting in our 10,000 steps a day and eating a balanced meal are things we can -- and should -- do to keep our chances of cardiovascular disease down.

(via Mark's Daily Apple)

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When it comes to fitness, your steps can really add up. So how many are you getting?

If you aren't much into calorie restriction in your pursuit of a long life, there are other practices you can adopt. Mark Liponis, M.D., says in his book Ultralongevity that the best way to live a long and healthy life is to have a healthy immune system. Translation: You want a quiet, peaceful immune system, not an overactive one. In the spirit of longevity, then, here are seven steps for soothing your system.

• Breathe. Yes, if you're reading this, you are in fact breathing. But are you doing it right? The goal is to calm your breathing to two breaths per minute or less. Learn how to master this step here.
  
  

• Eat. Eating is stressful to our immune systems. Germs, parasites, toxins, poisons, and other dangerous stuff gain access to our bodies when we eat. Grazing on healthy foods is the preferred eating pattern. More here.

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I know, getting started on a path to exercise can be daunting. After a recent surgery and nearly six workout-free weeks, I'm about to whip my body back into shape, and I tell you, it seems like a major undertaking. But I'm trying to think small – small steps, small goals, small successes. Over time, they'll all translate into big results but for now, small is more manageable.

These Woman's Day magazine tips are helping me keep my cool, my focus, my conviction that in time, I'll be back in the fitness game. See if they help you too.

• In 15 minutes, you can walk one mile, take 2,000 steps, and burn 100 calories.

• One hour of vigorous exercise can add two hours to your life.

• It takes only about three weeks to establish a habit, so by the end of one month, exercise can be a for-sure part of your routine. And mine too.
  

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How hard can walking be? One foot in front of the other, power forward, and keep on going. Simple. But if you want to be a more efficient walker when it comes to exercise -- by efficient, I mean you'll burn more calories in less time -- then practice these seven sure-fire steps.

• Keep your chin level with the ground while you walk and focus on the horizon ahead.

• Relax your shoulders.

• Bend your arms to 90 degrees and close your hands in loose fists.

• Swing your arms gently forward and back while keeping your elbows close to your body.

• Stand up straight. Don't lean forward or backward.

• Strike the ground with your heel, then roll through your foot smoothly, then push off your toes.

• Take small, quick strides rather than long, slow ones.
  
  

Just took these very steps today, and they felt good. Take them yourself and tell us how efficient you become at the art of walking.

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"Swimming is one of the few sports where you can get better as you get older," says Total Immersion's Terry Laughlin. "You can improve almost indefinitely by honing our instinct for working with the water," he tells Men's Journal health and fitness writer Bill Gifford who took a few lessons from one of Laughlin's instructors and finds he's more relaxed in the water. He's quieter, faster, more comfortable, and a lot less tired.

If better swimming is on your fitness wish list, you might want to try these four steps, or "focal points" as Laughlin calls them. Pick one step to start with, swim a lap or two while focusing on that one step, rest a moment, and try again. To measure your success, count the number of strokes you need to swim 25 yards at the beginning of your workout and again at the end.

Ready. Set. Go.

1. "Hang" your head. Head-spine alignment is essential for efficient swimming. So don't hold your head up -- just relax your neck muscles and release your head's weight until if finds its natural position. Try to maintain a straight line between your head and your spine.

2. Lengthen your body. A longer body lets you swim faster and more smoothly. Extend your arms to lengthen your body line rather than pushing the water back. When swimming with a freestyle stroke, slip your hand and forearm into the water as if sliding them into a mail slot.

3. Move like water. Water penalizes rough or rushed actions. Try moving your body through the smallest possible water space. Swim quietly, minimize bubbles, and keep splashes to a minimum.

4. Get the air you need. Without enough air, you'll be too distracted to concentrate on your form. Breathe by rolling to the air, not by turning your head. Follow your shoulder back with your chin. Exhale actively. Inhale passively.

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One of my all-time favorite goals in life is to feel good about myself. I want to feel good about my state of mind and the state of my health, about my family and my job. I want to feel at peace about the decisions I make and the manner in which I relate to others. I want to feel upbeat and positive about the curve balls life throws at me. And toward the top of my feel-good list is this: I want to feel good in my skin.

I don't have the magic recipe for achieving all this goodness. But SHAPE magazine offers 25 tips that I might just borrow. Here are 12 of them.

• Find balance
• Show off
• Achieve exercise
• Get sleep
• Find support
• Seek mentors
• Take a break
• Write it down
• Do tell
• Forget envy
• Go positive
• Celebrate success

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Ever heard of metronomes? We all have one and if we'd like to make our exercise walks a bit more pleasant, we'd be wise to tune into these internal pace-setting mechanisms in our bodies.

When we walk, we pay attention to all sorts of messages sent from outside our bodies -- like beautiful scenery, crosswalk signs, bikes that pass us by, and cars zipping around. But paying attention to what comes from inside our bodies can lead to smoother, more enjoyable walks.

We all have two forms of rhythm -- breathing and heart rate. Let's start with breathing.

We have a natural breathing pattern we may not even be aware of. When we exercise, breathing becomes very important because our bodies need more air to move us long. Next time you go out for a power walk, try to coordinate the rhythm of your steps with the rhythm of your breathing. Breathe in for two steps and breathe out for two steps -- or use whatever count works best for you. Regardless, you'll see what a difference this makes for your walking.

Now for heart rate. When we exert ourselves physically, our hearts pump blood at a faster rate than when we're resting. The harder we work, the faster our hearts pump. Get a sense of your own personal pump as you walk and then try to coordinate this beat with your steps. Coordinating your three rhythms -- steps, breath, and heart beats -- will make you feel a whole better.

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