Mini Mountain Climber + Squat Swing Workout

I love this exercise combination. Mountain climbers target your chest, shoulders and abs as well as your cardiopulmonary system. Squat swings, meanwhile, work your back, shoulders, abs and glutes.

You’ll need a medicine ball for this mini workout (I use a 9lb ball). You can do both these exercises without a medicine ball, but it will be less challenging.

In the Mini Mountain Climber + Squat Swing Workout, you will perform mountain climbers for 1 minute, followed by 15 squat swings. I shot a brief video to demonstrate each exercise:

Mountain Climbers: Start in a push-up position with your arms fully extended on the medicine ball. Your feet should be shoulder-width apart. Bend your right knee and bring it towards your chest, leaving your left leg behind. Quickly jump and extend your right leg back to the starting position while simultaneously bringing your left leg in towards your chest. Alternate until you have completed your desired reps.

Perform mountain climbers at a quick a pace—hustle!

After completing 1 minute of mountain climbers, grab the medicine ball and complete 15 squat swings.

Squat swings: Stand with your feet hip-width apart, abs tight. Hold the medicine ball with both hands with your hands hanging between your legs. Lower yourself into a deep squat, and as you raise your body back into the standing position, swing the medicine ball overhead. That’s one rep.

Make sure to keep your arms straight throughout the movement.

Modifications
You can make this workout more challenging by increasing your mountain climber time and squat swing repetitions.

If the workout is to difficult, start by doing 30-second intervals of mountain climbers and 10 squat swings.

Beginners can start with five sets of mountain climber and squat swings. If you’re more advanced, complete 10 sets. Don’t have a medicine ball? You can perform mountain climbers with your hands on the floor, and do prisoner squats instead of squat swings.

Fit Kids Score Better on Tests

Do you need a new reason to get your kids off the couch and physically active? Researchers have found a link between students’ physical fitness and grades.

Researchers examining the relationship between physical fitness and academic achievement in children enrolled in grades 4 through 8 found that fit kids scored better on standardized math and English tests than their less fit peers.

The study, which is published in the Journal of School Health, also showed the odds of passing standardized math and English tests increased as the number of fitness tests passed increased.

So don’t knock gym class!

While previous studies have shown school-based health and exercise programs have little effect on children's weight or the amount of exercise they do outside of school, they can have a positive effect in the classroom.

Here are 5 tips to encourage and keep your children to be physically active.

1. Lead by example and exercise! If you prioritize fitness in your every day life, so will your kids (and teens, too).

2. Get kids interested in fitness at an early age, when they are excited and easy to motivate.

3. The earlier children are introduced to physical activity, the more inclined they will be to make exercise a part of their personal lifestyles as they grow and mature.

4. Let you kids pick what kind of physical activity they want to participate in. It doesn’t have to be an organized sport (Can Kids Strength Train?). Physical activity includes jumping rope, tricycling, playing catch, walking the dog, and more. Keep training fun, safe, and structured!

5. Make physical activity a family affair. It will strengthen relationships and your muscles! Take a nature hike (don’t forget the dog), go skiing, or arrange a fun game of touch football.

Why does this matter to you? Because fitness training won’t detract from your kid’s grades, it will help their academic performance. Plus, exercise will help your child maintain a healthy weight, strengthen bones, boost metabolism, and improve self-esteem.

Boost Your Metabolism in 3 Minutes

Exercising regularly has many benefits, including lowering the risk of developing chronic diseases such as heart disease and type 2 diabetes, but many people feel they don’t have the time to follow the guidelines for physical activity. But new research shows you can cut your risk of diabetes by doing an intense 3-minute exercise session every couple of days.

A team of researchers from Heriot-Watt University Edinburgh in Scotland investigating the effect of high-intensity interval training (HIIT) on metabolism found that a regular high-intensity, 3-minute workout has a significant effect on the body’s ability to process sugars.

In the study, 16 sedentary male participants used exercise bikes to perform a quick sprint at their highest possible intensity.

"What we have found is that doing a few intense muscle exercises, each lasting only about 30 seconds, dramatically improves your metabolism in just two weeks," Professor James Timmons explains.

The Centers for Disease Control and Prevention (CDC) and the American College of Sports Medicine (ACSM) recommend adults accumulate at least 30 minutes a day of moderate–intensity physical activity on most, preferably all, days per week.

But Timmons suggests that a lack of compliance to these exercise guidelines points to the need for an alternative.

"The low-volume, high-intensity training utilized in our study substantially improved both insulin action and glucose clearance in otherwise sedentary young males," Timmons adds. "This indicates that we do not yet fully appreciate the traditional connection between exercise and diabetes."

Ideally, you should perform moderate to vigorous aerobic and resistance exercise for several hours per week. But if you can’t make the time, this study shows there is an alternative.

Drill Coach’s Mini Shuttle Run + Push-Up Workout, for example, is a perfect short, high-intensity workout.

And if you’re already getting your 30 minutes of exercise in every day, remember to periodize your cardio (Periodized Cardio: Quality vs. Quantity) and devote at least one aerobic workout a week to high-intensity interval training.

Why does this matter to you? If finding time to exercise is a challenge, this approach makes it easier for you to lead a healthier life. Your health can actually benefit from doing a 3-minute session of highly vigorous activity a few days per week. No more excuses!

Mercury in Your Yogurt?

We all know there’s nothing sweet about high-fructose corn syrup, despite ads by the Corn Refiners Association calling the sweetener natural. But two new studies reveal that products sweetened with HFCS may also contain mercury.

The main component of HFCS is fructose, a simple sugar naturally found in high levels in fruit. HFCS is used as a sweetener in many beverages and foods such as breads, cereals, breakfast bars, deli meats, soups, condiments and yogurts.

In the first study, researchers found measurable levels of mercury in nine of 20 samples of commercial HFCS.

The second study revealed one in three of 55 brand-name foods contained mercury, which was most common in HFCS-containing dairy products, dressings and condiments.

"Mercury is toxic in all its forms. Given how much high-fructose corn syrup is consumed by children, it could be a significant additional source of mercury never before considered," Institute for Agriculture and Trade Policy's Dr. David Wallinga, a co-author of both studies, told HealthDay.com.

"The bad news is that nobody knows whether or not their soda or snack food contains HFCS made from ingredients like caustic soda contaminated with mercury," Wallinga said. "The good news is that mercury-free HFCS ingredients exist. Food companies just need a good push to only use those ingredients."

Wallinga and his team are calling for immediate changes by industry and the U.S. Food and Drug Administration to help stop preventable mercury contamination in our food supply.

In the meantime, what is a yogurt lover to do?

Yogurt is a good source of calcium, phosphorus, riboflavin-vitamin B2, iodine, pantothenic acid-vitamin B5, zinc, potassium, protein and molybdenum--nutrients that make it a health-supportive food. High quality yogurt also contains live bacterial cultures, which can help restore your good bacteria levels.

But all yogurts aren’t created equal.

The ingredients in Yoplait Whips! Light & Fluffy Lemon Meringue Yogurt, for example, lists: yogurt low fat [milk reduced fat grade a pasteurized cultured, sugar, milk non-fat, corn syrup high fructose, cornstarch modified, gelatin kosher, lemon(s) juice concentrate, natural flavor(s), potassium sorbate (to preserve freshness), turmeric extract (color(s)), vitamin A acetate, vitamin D3], lactic acid esters of mono- and diglycerides, nitrogen.

Dannon’s Fruit on the Bottom Blueberry, meanwhile, contains cultured grade A low fat milk, blueberries, sugar, fructose syrup, high fructose corn syrup, contains less than 1% of modified corn starch, pectin, kosher gelatin, sodium phosphate, malic acid, natural flavor, calcium phosphate.

So ditch HFCS-containing yogurts (Yogurt and HFCS). Choose yogurt brands that have no added sugars. Or better yet, opt for plain Greek yogurt and add your own fruits or nuts.

Why does this matter to you? Because according to HealthDay.com, Americans consume an average of 12 teaspoons of HFCS per day, while teens can take in as much as 80 percent more HFCS than the average person. Avoid products that contain HFCS altogether. Besides, fructose is a type of sugar that can quickly be made into body fat, so it's definitely something you should avoid if you're trying to lose weight (Bounce Fructose from the Fat-Loss Party)!

Why You Should Eat Kimchi Today

Kimchi is a Korean fermented cabbage dish made with a mix of garlic, salt, vinegar, chili peppers, and other spices. Loaded with healthy bacteria and vitamins A, B, and C, kimchi is a nutritional powerhouse.

"All three ingredients in kimchi—cabbage, onions and garlic—have both significant anticancer properties and significant heart benefits," Jonny Bowden, author of 150 Healthiest Foods on Earth, says.

To make kimchi, cabbage is salted, seasoned, and stored in sealed containers to undergo lactic acid fermentation.

"Almost all naturally fermented foods are health promoting," Bowden adds. "The healthy bacteria lactobacilli are heavily involved in the fermentation process, and kimchi is a potent source of these healthy 'probiotics.'"

Probiotics help with digestion, and according to recent studies, compounds in fermented cabbage may prevent the growth of certain cancers.

I first tried kimchi when I lived in Montreal with my friend Kyung. Her mother would make batches of delicious homemade kimchi—and we would easily polish off a jar in just a couple of days. We’d have it alone as a side dish, on steamed rice and even on Ramen noodles.

The good news is you can buy kimchi ready made. You can find jarred kimchi, like King’s Kimchi, in Asian markets or in the refrigerated section of your local supermarket.

Try it in the morning with some scrambled eggs, diced tomatoes, and mushrooms. Or spoon some on a side of brown rice alongside fish, beef, pork or chicken.

Why does this matter to you? Because it’s fun to experiment with healthy foods! And in Korea, kimchi—along with a high-fiber, low-fat diet—keeps obesity at bay.

Mini Jump Squat + Plyometric Push-Up Workout

You’ve probably heard pf plyometric exercises. Plyometric is a type of exercise that suddenly preloads and forces the stretching of a muscle an instant prior to its concentric action. Think of stepping down from a step and then immediately springing back up.

Trainers and coaches often use plyometric training to increase speed, strength, and build power in athletes. But plyometric exercises, which involve jumps, hops, and bounding movements, aren’t just for athletes. Adding plyometric drills to your regular strength-training regimen will increase your endurance, burn calories and help you shed body fat.

This mini workout involves two plyometric exercises: jump squats and plyometric push-ups.

Begin by performing 10 jump squats. Stand with your feet shoulder-width apart. Squat deep, keeping your knees behind your toes, abs tight and chest out. Jump off the floor explosively and as high as possible, landing back in a squat position. Remember to land softly by using your leg muscles and engaging your core throughout.

After you have completed 10 squat jump repetitions, go right into your plyometric push-ups. Get into a regular push-up position, lower your chest to the floor and explosively push off, forcing your hands to leave the floor. Land and lower your chest to the floor again, then push up again into your next rep. Keep your body straight, with your abs tight throughout the exercise.

That’s one set! Rest 30 seconds and repeat 5 or 10 times--depending on your time and fitness level.

You can modify the Mini Jump Squat + Plyometric Push-Up Workout to meet your fitness level. If jump squats are too difficult, drop the jump and stand up on your tiptoes instead. If 10 jump squats aren’t challenging enough, increase your reps to 15 or 20.

If you haven’t mastered standard military push-ups, perform your plyometric push-ups on your knees. If you need to up the intensity, increase your plyometric push-ups reps to 15 or 20. Or you can clap your hands together as you reach the highest point.

Why does this matter to you? Because plyometric exercises build powerful muscles, increase endurance, burn calories and help shed body fat. Plus, plyometric exercises are a great way to dial up the intensity of any workout.

Eat Better, Save the Planet and Yourself

Today on NPR, Morning Edition's Steve Inskeep interviewed The New York Times food columnist Mark Bittman (listen to interview). In his new book Food Matters: A Guide to Conscious Eating, Bittman claims we could reduce the environmental impact of industrial farming by eating less animal products.

According to Bittman, Americans raise and slaughter 10 billion animals each year for consumption. "All industrial farming--from fish farming to chicken farming to egg and dairy farming--has an environmental impact," Bittman says.

Bittman claims reducing our consumption of animal products by just 10 percent would have an environmental impact as well as an impact on all of our mutual health.

Bittman discussed alternatives to traditional meals--including the classic American breakfast of eggs and bacon. He suggested starting your day with a bowl of oatmeal--with an Asian-inspired twist.

Try adding a drizzle of soy sauce, sliced scallions and freshly ground pepper to your oatmeal. Bittman also suggests folding in leftover chopped vegetables, like mushrooms, or raw tender greens, such as spinach, and let them wilt a bit.

For a Western flare, add a spoonful of chunky salsa and grated cheese to your oatmeal, and top it poached or fried egg for special treat.

I’m always looking for different ways to prepare oatmeal, one of my favorite foods. My oatmeal recipes generally include fruits or nuts--but apparently, I haven’t been thinking outside the proverbial box.

Bittman, by the way, lost 50 pounds by levels by cutting meat and processed foods out of two of his three daily meals. He also lowered his cholesterol and blood sugar levels by making simple changes in his eating habits.

Bittman's Food Matters includes a month's worth of meal plans and delicious recipes such as spinach and sweet potato salad with warm bacon dressing, breakfast bread pudding, meatloaf with bulgur and ground beef, brown rice pudding with coconut, chicken not pie, and more.

Why does this matter to you? Because you can eat better and save the planet at the same time! After all, reducing the amount of animal products you eat by a mere 10 percent isn’t too much of a sacrifice. Substitute some animal protein in your diet with plant proteins, such as legumes and nuts and seeds. And rememebr to stay away from junk food and refined carbohydrates.

Best Strategy to Shed Post-Baby Weight

Are you struggling to shed extra pounds following a pregnancy? If so, a combination of diet and exercise is a more effective than dieting or exercising alone.

According to a Cochrane Systematic Review, women who combined diet and exercise lost more post-baby weight than women with a standard post-natal lifestyle.

Meanwhile, women who exercised without dieting--or dieted without exercising--did not lose more weight than women with normal care.

"As well as helping reduce body weight, exercise has the added advantage of improving the women's cardiovascular fitness and preserves fat-free mass," explains Amanda Amorim, an epidemiologist working in Rio de Janeiro, Brazil. "Dieting alone reduces fat-free mass."

While pregnancy weight gain is inevitable (your baby's growth and development depend on it!), gaining too much weight during pregnancy makes it harder to shed the extra pounds after delivery.

And according to MayoClinic.com, failing to lose the excess weight within six months after giving birth puts you at a higher risk of being obese later.

Here are some diet and exercise tips to get your body back into shape:

Diet
1.Consume 3 small meals, 2 snacks, and 1 liter of water a day.
2. Have lean protein and vegetables at each feeding.
3. Eat clean; avoid sauces, dressings and butter. Grill, bake, steamed or poach your protein.
4. Choose brown rice, whole grain pasta and Ezekiel bread.
5. Eat legumes, beans, and nuts and enjoy fruits for dessert.

Exercise
1. If you're breast-feeding, feed your baby before you exercise.
2. Begin with light physical activity, such as walking or swimming.
3. Exercise in short sessions throughout the day and gradually increase the length and intensity of your workouts.
4. Include your baby in your exercise regimen--invest in a jogging stroller!
5. Target your core. You can’t spot reduce belly fat, but core exercises can help tone your abdominal muscles and strengthen your lower back.

You also don't need to spend a lot of money to get your pre-pregnancy body back (Trust Me, You Don't Need a Trainer to the Stars).

Why does this matter to you? Gaining weight while you’re pregnant is expected, but unfortunately, it doesn’t automatically disappear after giving birth. Make time to exercise and develop healthy eating habits to last a lifetime. And set realistic goals: Through diet and exercise, expect to lose about 1 pound a week. You will reach your goal weight eventually, but you will immediately benefit of a healthy lifestyle.

Why You Should Eat Pumpkin Seeds Today

While pumpkin seeds are freshest in the fall, when pumpkins are in season, you don’t have to wait until Halloween to enjoy this nutty treat—they’re available all year round. Here’s why you should include pumpkin seeds in your diet.

Pumpkin seeds are an excellent source of the minerals phosphorus, magnesium and manganese, and a good source of iron, copper and zinc. In fact, zinc may contribute to pumpkin seeds’ role in maintaining prostate health—making it a wonderful addition to men’s diets. And zinc-rich foods like pumpkin seeds also support bone mineral density in men.

And if that wasn’t enough, pumpkin seeds are also a good source of vitamin K, protein and omega-3 fatty acids. Plus, there are many ways to incorporate pumpkin seeds into your diet.

If you munch on commercial trail mixes, ditch it and create your own using slivered almonds, walnuts halves, pumpkin seeds and raisins or chopped dates.

Spice up oatmeal with pumpkin seeds, dried cranberries and turmeric (pictured above).

If you’re a vegetarian, try protein-loaded quinoa cereal with fresh fruit. Mix ¼ cup of cooked oatmeal with ¼ cup of cooked quinoa. Top with ½ cup of soymilk, 1 tsp honey, ¼ cup blueberries and 1 tbsp pumpkin seeds.

You can also benefit from pumpkin seed oil. According to Healthy Oil Planet, the benefits of pumpkin seed oil include:

Prevent and reduce bladder and prostate problems.

Lower your cholesterol and blood pressure.

Give you smoother and healthier-looking skin.

Increase your energy levels and provide excellent antioxidant protection.

Why does this matter to you? Because it’s easy to get stuck in a food rut. And since there are so many superfoods to benefit from, it’s important to include a variety of them in your diet. Pumpkin seeds are a tasty alternative to slivered almonds, pecan pieces or chopped walnuts.

Mini Swiss Ball Bridge + Push-up Workout

If you work out at home, I recommend investing is a Swiss ball, or a balance ball. They’re not expensive and you’ll get a great return on your investment because they are so versatile. The Swiss ball is also a great way to increase the difficulty level on basic exercises, which is helpful if you’re working out at home without any equipment.

If you’re unfamiliar with them, Swiss balls are exercise balls made of elastic soft PVC. They range in size from 35 to 85 centimeters (14 to 34 inches).

The Swiss ball, originally developed by an Italian plastics manufacturer in 1963, was first used as a physical therapy tool for neuro-developmental treatment in Switzerland. The term "Swiss Ball" was coined when American physical therapists started to use those techniques in North America.

Today, Swiss ball exercises are widely used in athletic training and as part of a general fitness programs. Performing exercises on a Swiss ball, such as push-ups or leg curls, activates more muscles because the body responds to the instability of the ball to remain balanced.

And although Swiss ball exercises generally focus on core muscles--the abdominal and back muscles--you can also use it to work your upper and lower body!

If you’re not convinced you can get in a good workout using a Swiss ball, try this Mini Swiss Ball Bridge and Push-up Workout. The bent knee bridges target your butt, thighs, calves and abs, while the push-ups work your chest and shoulders.

First, get into a push-up position but with the tops of your feet on the Swiss ball and your hands on the floor. Perform 10 push-ups.

After your push-ups, go directly into the bent knee bridge position: lie with your upper back and neck supported on the Swiss ball, with your knees bent and your feet on the floor. Lower your hips to the ground, the lift it again (see the video below for a demo). Repeat for 10 reps.

Repeat this set 5 times, so you will have performed 50 push-ups and 50 bent knee bridges by the time you’re done. If this is too difficult, perform 5 reps of each instead of 10. Not challenging enough? Do 5 sets of 20 reps instead, or complete 10 sets of 10 reps.

Why does this matter to you? Because a Swiss ball can add variety and intensity to bodyweight exercises. And they’re cheap and handy, too!

How Our Childhood Diet Impacts Our Health as Adults

Struggling with your weight? You’re childhood diet may be the culprit.

According to a new study, our pre-natal and early childhood environments play a role in our risks of developing cardio vascular disease, obesity and diabetes in the future.

"My research has shown that the food we eat changes how active certain genes in our body are--what we call genetic expression," explains Dr. Raylene Reimer, a researcher at the University of Calgary’s Faculty of Kinesiology. "In particular we believe that our diet has a direct influence on the genes that control how our bodies store and use nutrients."

Reimer's study compared rats that were weaned on separate diets: One group was fed a high protein diet, while the other group was fed a high fiber diet. When the rats became adults, they were switched to a high fat, high sugar diet to reflect a typical western diet.

Turns out the rats that ‘grew up’ on a high protein diet packed on more weight and body fat than the rats that had eaten the high-fiber diet.

"This study clearly indicates that diet composition alone can change the trajectory of circulating satiety hormones and metabolic pathways that influence how we gain weight or control blood sugar as adults," Reimer says.

Why does this matter to you? Because this study shows our early childhood diet may impact our health as adults. If you’re an adult, there’s not much you can do about it now, but if you’re a parent to a young child--or a mother to be--take note! Make sure your kids eat a clean diet loaded with fruits and vegetables, and be a healthy eating role model.

Taste Test: Justin's Nut Butter Squeeze Packs

Nut butters, such as peanut and almond butter, make great energy snacks. One of my favorite mid-afternoon treats includes baby carrots dipped in a side of whole natural almond butter. But if you’ve ever tried to pack nut butters to eat on the go, you know what a challenging mess it can be.

Justin Gold, the CEO and Founder of Justin’s Nut Butter, fixed all that when his company started selling nut butters in convenient squeeze packs.

Starbucks introduced the squeeze packs nationally last September, adding Justin’s Maple Almond Butter as a side offering in the coffee chain’s breakfast menu. I accidentally stumbled upon the stuff while shopping at Whole Foods.

The convenient single-serving squeeze packs come in six flavors: Classic Peanut, Honey Peanut, Cinnamon Peanut, Classic Almond, Honey Almond and Maple Almond. They are made without hydrogenated oils and contain no refined sugars.

I purchased a box of Justin's Organic Classic Peanut Butter with 10-1.15oz single-serve squeeze packs, but the company also sells 100-calorie packs, although I’ve yet to find those in stores.

The product tastes great, like most organic nut butters, but it’s the packaging that’s most valuable; the squeeze packs fit perfectly into my snack-sized bento boxes! They are also durable enough to stuff in your pocket during long off-road bike rides.

A 1.15oz serving has 190 calories, 17 grams of fat, 7 grams of carbohydrates, and 7 grams of protein. You can visit Justin Nut Butter's for more nutritional information.

If you're bored with PB&J sandwiches, here are some innovative nut butter snack ideas:

Pita with maple almond butter and sliced kiwi

Baby carrots dipped in classic almond butter

Wrap with cinnamon peanut butter and apple slices

Classic peanut butter and raisins smeared on celery sticks

Honey peanut butter and dill pickles on an Ezekiel English muffin

Why does this matter to you? Because planning meals and snacks ensures you won’t succumb to the 4 o’clock call of the vending machine. And Justin’s squeeze packs make nut butter easy to pack, store and consume. I’m surprised it took this long for someone to market the idea!

Why You Should Eat Pineapple Today

Pineapples may be prickly on the outside, but they’re incredibly smooth tasting once you get past their rough exterior. And did you know pineapple can help digestion and treat muscle injuries?

"A cup of cubed fresh pineapple has almost 100 percent of the daily value for manganese, an essential trace mineral needed for healthy skin, bone, and cartilage formation, as well as for glucose tolerance," Dr. Jonny Bowden writes in 150 Healthiest Foods on Earth. "Pineapple also has between 25 and 50 mg of vitamin C, plus a smattering of other vitamins and minerals, including potassium."

Pineapple also contains the proteolytic enzyme bromelain. Bromelain’s anti-inflammatory properties help promote the healing of minor muscle sprains and strains, and improve symptoms of rheumatoid arthritis. According to WorldHealth.net, bromelain may also trigger beneficial changes in white blood cells and improve immune function.

And that’s not all! A natural anticoagulant, bromelain also breaks down the blood-clotting protein fibrin and thins mucus, which benefits asthmatics and people suffering from chronic bronchitis.

Pineapple is also versatile: Add chopped pineapple to shrimp salad, plain yogurt, cereal and oatmeal. Pineapple and chili peppers also make a tasty salsa.

Plus, pineapple’s anti-inflammatory properties make it an ideal fruit for post-workout recovery nutrition. Just blend ½ cup of pineapple, ¼ cup of oatmeal, and 1 scoop of vanilla protein powder with water and ice.

Visit WholeFoods.com for an in-depth nutrient analysis of pineapples and preparation tips.

Why does this matter to you? Because pineapple is an excellent source of manganese and vitamin C, which supports proper function of the immune system and can help prevent the recurrence of ear infections, colds, and flu. Sweet and tart, you can indulge in a serving of pineapple without the guilt!

Mini Shuttle Run + Push-Up Workout

If cardio is part of your weekly exercise regimen, you're more likely to see results if you periodize your cardiovascular training program. That’s because your body eventually adapts to the physical demands of cardio.

If you’re in an aerobic rut, try breaking your cardio training into three sessions to include an interval training session, a fast paced session, and a continuous low intensity session.

Interval training workouts are a great way to burn fat and spice up your cardio, and this Mini Shuttle Run + Push-Up Workout is effective and hardcore.

Shuttle runs, a popular training technique for sports that involve short bursts of speed, help develop acceleration, speed and anaerobic fitness. You’ll need to do these outdoors (the park, a local track or in your yard), or a gymnasium.

Place markers (you can use cones) at roughly 30 feet, 65 feet, and 100 feet intervals.

First, run to the 30 feet marker first, touch the ground, and run back to your starting point. Drop and do 10 push-ups (on you knees if you’re a beginner, 20 standard ones if you’re advanced).

When you’ve completed your push-ups, run to the 65 feet line, touch the ground, and run back to your starting point. Drop and do your push-ups again.

Finally, run to the 100 feet marker, touch the ground and run back to your starting point. Drop and do your push-ups again. That’s one set.

The faster you sprint, the harder the workout. The point is to hustle to your markers, not trot! Repeat this routine 3 times for a great interval workout. If you’re more advance, go for 5 sets.

Do the mini shuttle run + push-up workout with a friend and compete for time, or challenge your kids to join you for fun.

Record your time over the same course to track your progress and see if you’ve gained speed and agility.

Beat Mindless Eating Now!

Why do we overeat? Larger plates, which lead to larger servings, and watching TV while eating are at two culprits that cause us to eat about 40 percent more food. And the reason we eat too much is all in our heads.

Dr. Brian Wansink, a behavioral scientist at the Cornell Food and Brand Lab, blames what he calls "mindless eating" on busy lifestyles.

"We’re a nation of mindless eaters. We do so many things during the day that when it comes to food we can just nibble and nibble and nibble, and eat and eat and eat," Wansink explains.

Wansink, who has made a career watching how people behave around food, offers some pointers on how to beat mindless eating.

Serve your meals on smaller plates. Studies show people typically serve about 25 to 28 percent more food on bigger plates. A six ounce serving of pasta on an eight-inch plate, for example, looks normal. But it will look like an appetizer on a larger scale, which causes people to dish out more.

Don’t eat in front of the TV. Studies show over 40 percent more food is eaten while watching TV. "We often end up eating more because we simply eat to the pace of the program, or we eat until the program is over," Wansink noted.

See what you eat. Since it takes about 20 minutes after we eat for our stomachs to register we are full, visual cues are critical to controlling how much we eat. Wansink, for example, advises people serve snacks on a plate rather than eat out of the box. You will eat less if you can see how much you’ve already eaten.

Don’t be fooled by food packaging. Wansink found that people will eat more of a snack if it is labeled low fat because they think they are being health-conscious. Wansink suggests that if you’re going to indulge, eat something you truly enjoy--but have half a portion instead.

Why does this matter to you? Because a lean and athletic physique is built on 80 percent nutrition. That means you can’t out-exercise a poor diet, which includes mindless eating! Schedule meals and snack three hours apart (3hourdiet.com), that way you'll never be starving--and stay out of the cupboards in between.

How to Ward off Middle-Age Weight Gain

As we age, our muscle mass tends to diminish, which results in a lower resting metabolic rate and a loss of strength. While exercising can prevent--and reverse--the effect of muscle loss due to aging, decreasing calorie intake is another crucial component to warding off progressing weight gain.

So unless you're exercising, you need to eat less calories as you age.

That’s why sedentary folks gain weight in their 50s and 60s even though they’re consuming the same amount of calories they did in their 20s and 30s.

A new study published in the American Journal of Health Promotion found that women who did not become more restrained in their eating were 138 percent more likely to put on 6.6 pounds or more.

And watching what you eat is not all about vanity--it’s an investment in your health.

"Weight gain and obesity bring a greater risk of diabetes and a number of other chronic diseases," explained Brigham Young University professor Larry Tucker, the study’s lead author. "Eating properly is a skill that needs to be practiced."

The calories you consume are energy in, while what you burn through exercise is energy out. Over time, balancing your energy in with your energy out will help maintain your bodyweight.

Here Are Professor Tucker's Tips for Better Eating:

Record what you eat and how much

Put less food on your plate

Eat more fruits and vegetables; the food pyramid recommends at least five servings per day

To help control portions sizes, pack a laptop lunch (pictured above) and fill it with lean protein, vegetables and fruit. Your meal will look fresh and vibrant and the seperate containers will help you keep portions in check. Pick one with a capacity of 600 ml (Selecting the Right Bento Box).

Why does this matter to you? Because our body's energy requirements gradually decline with age, our energy intake must mirror that decrease. If not, you’ll gain unwanted pounds. Physically active people, however, burn more calories than not-so-active folks. Retirement doesn’t have to mean sedentary: stay active as you age!

Mini Workouts: Versatile and Effective!

It takes more than desire to commit to be fit. The best way to prioritize physical fitness is to schedule workouts into your day--like you would other appointments. But unfortunately, the promises we make to ourselves are often the ones we break first.

If you promised yourself you would hit the gym three mornings a week but it’s just not happening, don’t beat yourself up. But don’t take that as a free pass not to exercise either!

Instead, why not promise yourself to be active for 30 minutes a day? This gives you the opportunity to exercise when you want and how you want. Maybe you can get 15 minutes in before the kids get up for school, and 15 minutes when they turn in at the end of the day. What counts is that you do something for just 30 minutes every day.

If you’re not sure about what you could be doing, I have put together some mini workouts that can be modified to suit your fitness level and time.

Mini Jump Rope + Push-Up Workout
Execution: Jump rope for 30 seconds, followed by 10 push-ups.
Modifications: You can intensify this workout by extending your jump rope sessions to 1 minute, or decrease it by cutting the jumping intervals to 15 seconds. On the push-up front, if you haven’t mastered the standard push-up yet, start on your knees. And if you don't have a jump rope, do jumping jacks.
Time: Repeat the intervals for the time you have allotted, whether it is 5, 10 or 15 minutes. Or set out to perform a certain number of sets, such as 5, 10, 12 or 15.

Mini Squat + Plank Workout
Execution: Perform 15 prisoner squats, followed by a 1-minute plank hold.
Modifications: Increase or decrease your prisoner squat repetitions according to your fitness level. Still too easy? Try pistol squats instead. If you struggle with a 1-minute plank hold, start with 20 or 30 seconds. If you’ve mastered the 1-minute plank hold, do a one-arm plank instead, or try holding one leg off the ground and to the side.
Time: Repeat the intervals for the time you have allotted, whether it is 5, 10 or 15 minutes. Or set out to perform a certain number of sets, such as 5, 10, 12 or 15.

Mini Lunge + Push-Up + Jumping Jack Workout
Execution: Perform 20 alternating lunges, followed by 10 push-ups, and 100 jumping jacks.
Modifications: If you haven’t mastered the standard push-up yet, start on your knees. If you’re cardio isn’t up to par, cut your jumping jacks in half, or jump for 30 seconds at a moderate pace. If you need more of a challenge, substitute your lunges for jump lunges!
Time: Repeat the intervals for the time you have allotted, whether it is 10 or 20 minutes. Or set out to perform a certain number of sets, such as 5 or 10.

What’s fun about these mini workouts is you can do them individually or mix and match them. For example, you could do the Mini Jump Rope + Push-Up Workout for 15 minutes, followed by the Mini Squat + Plank Workout for the other 15 minutes. If you don’t have a 30-minute block of time to exercise, you can break them up into two-15 minute session or three-10 minute ones.

I will be posting new and different mini workouts regularly on TheDrillCoach.com, so make sure to check back.

But remember, there are a million ways to be active. You can kick a soccer ball around with your kids at the park, or take your dog on a brisk after-dinner walk. If you’ve got to take your kids to football practice several nights a week, bring along a mini workout and exercise on the sidelines. Getting a buddy to join you is also a great motivator.

Just be active for at least 30 minutes a day!

Why does this matter to you? Because exercise comes in many different forms. You can dedicate 30-minutes a day to your well being with limited time--and no gym membership.

Why You Should Eat Cherries Today

Mmmm…. Cherries. They’re sweet, savory and sensational. But did you know cherries are also known as a super food?

"Cherries are absolutely loaded with anti-inflammatory, anti-aging, anti-cancer compounds that don't show up on your average nutrition facts label. These include quercetin, a member of the flavonoid family which has powerful anti-inflammatory and anti-cancer properties," Dr. Jonny Bowden, author of 150 Healthiest Foods on Earth, explains.

"Cherries also contain anthocyanains which act like natural COX-2 inhibitors, reducing pain and inflammation. That's one reason why they're so great for gout," Bowden adds.

Add frozen cherries (I prefer these because they are already pitted) to plain Greek yogurt or cottage cheese for a sensible snack. If you’re craving a more opulent treat, add them to Purely Decadent's new line of coconut milk ice creams.

You can also mix ½ cup of frozen cherries with a ¼ cup of chopped walnuts or pecans, then sprinkle the mixture with a tablespoon of unsweetened coconut flakes for a mid-afternoon energy booster.

Here’s a great post-workout shake that’s ready in seconds!

Cherry Oatmeal Smoothie (makes 1 serving):

½ cup water

½ cup fat-free milk

½ cup frozen cherries

½ scoop vanilla or chocolate protein powder

¼ cup dry oatmeal

225 calories, 2 g fat, 33 g carbohydrates, 2 g dietary fiber, 16 g sugar, 20 g protein.

Why does this matter to you? Because incorporating super foods into a healthy diet will help you live a longer and healthier life. There are plenty of these foods to choose from so you can vary which ones you eat every day!

Should Children Strength Train?

If your kids are into school sports, they may be curious about the benefits of strength training. But is it safe to include strength training in your child’s exercise regimen?

According to the American College of Sports Medicine, the National Strength and Conditioning Association and the American Academy of Pediatrics, kids as young as 7 can safely begin strength training programs using some common-sense guidelines.

Keep in mind that strength training isn’t the same as weightlifting, bodybuilding or powerlifting, which place too much strain on young muscles, tendons and areas of cartilage that haven't yet turned to bone yet.

Since kids aged 13 and under are not able to build much muscle mass, a sound overall conditioning program is more beneficial than a weight lifting one. In these cases, exercise should focus on learning basic skills such as running, acceleration/deceleration, and jumping.

Kids over 13, however, can benefit from performing body weight exercises including push-ups, pull-ups and squats, as well as plyometric exercises like jumps or 30-second sprints intervals around cones.

Here are guidelines from The Mayo Clinic for strength training programs in kids:

Seek instruction. Start with a coach or personal trainer who has experience with youth strength training. The coach or trainer can create a safe, effective strength training program based on your child's age, size, skills and sports interests. Or enroll your child in a strength training class designed for kids.

Warm up. Encourage your child to begin each strength training session with five to 10 minutes of light aerobic activity, such as walking, jogging in place or jumping rope. This warms the muscles and helps reduce the risk of injury. Gentle stretching after each session is a good idea, too.

Keep it light. Kids can safely lift adult-size weights, as long as the weight is light enough. In most cases, one set of 12 to 15 repetitions is all it takes. The resistance doesn't have to come from weights, either. Resistance tubing and body-weight exercises, such as push-ups, can be just as effective.

Stress proper technique. Rather than focusing on the amount of weight your child lifts, stress proper form and technique during each exercise. Your child can gradually increase the resistance or number of repetitions as he or she gets older.

Supervise. Adult supervision is an important part of youth strength training. If your child lifts weights, act as a spotter--someone who stands ready to grab the weights--in case the weight becomes too heavy.

Rest between workouts. Make sure your child rests at least one full day between exercising each specific muscle group. Two or three strength training sessions a week are plenty.

Keep it fun. Help your child vary the routine to prevent boredom.

Kids looking to bulk up should hold off until after puberty when hormone levels are similar to that of adults. Check out TeensHealth.com for more info on teens and weight training. A 16-year-old, meanwhile, can follow young adult guidelines for weight training.

Why does this matter to you? Starting your kids on an early path to fitness promotes a healthy habit that will last a lifetime. Exercise not only helps your child maintain a healthy weight, it also strengthens bones, boosts metabolism, and improves self-esteem. But remember to keep training fun, safe, and structured.

Check out ACSM’s Lessons in Youth Activity, which debunks myths and misconceptions about kids and exercise.

10 Things That Helped Me Get Fit

1. The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why: This book basically taught me what foods to eat and what foods to avoid. I now load up on vegetables every day, while eliminating grains and soy products (except for fermented soy). I stick to plain Greek strained yogurt, eat prunes and have added coconut oil to my diet. If you want to find out why, I suggest you read the book! If it doesn’t make Dr. Jonny Bowden’s list, it doesn’t make my daily menu.

2. Jump Rope: I don’t know why I ditched my jump rope when I was 10. Jumping rope has become my favorite way of getting a good cardiovascular workout in a short amount of time. If you’ve got 15 minutes to spare, try jumping rope for 1 minute, then dropping down to the floor and doing 10 push-ups. Repeat this 10 times for a quick killer workout!

3. The New Rules of Lifting for Women: My weight training workouts were once divided into body part splits (chest and back on Mondays, legs on Wednesday, etc.). But when I started following the total body workouts in this book, my body fat dropped and my strength increased. The book also has a comprehensive section about diet and comes with super simple, single-serving recipes with ingredients you are sure to have around the house. The suggested meal plan made me realize I thrive on scheduled eating! It has stabilized my blood sugar, kept my metabolism revving, and helped transform my body composition.

4. Push-Ups: I do some sort of push-up almost every day: decline, incline, plyometric, on a Swiss ball, on a medicine ball, one-arm on the Smith machine bar… And the more I do, the more can do!

5. Chin-Ups: For years, I never did chin-ups because I was convinced I couldn’t them. The reason I couldn’t do them, of course, was because I wasn’t doing them (a helpful gym buddy pointed that out to me--thanks Charles). And with some helpful spotters, I was able to gradually build strength. I perform chin-ups about three times a week now.

6. Kitchen Scale: When I purchased a digital kitchen scale, I was shocked at how skewed my idea of portions was; they’re a lot smaller than you’d imagine! Weigh a 4oz portion of chicken or 1 oz of almonds if you’ve never done so. We’ve become so accustomed to large portions served in restaurants that we forget what a serving really is. Weighing my food portions, especially with calorie-dense foods like nuts and cheese, helped me manage my portions, overall calories, and weight.

7. Medicine Ball: Bouncy or leather, 6 or 10 lbs, you can create entire workouts around a medicine ball. You can squat and lunge with a medicine ball, and do abdominal exercises like slams, throws and oblique twists. You can also use a medicine ball to make exercises like planks more challenging, or use it to do cardio (try performing mountain climbers with your hands on a medicine ball, for example).

8. MP3 Player: Thanks to my MP3 player, my 1-hour walks fly by. I download my favorite podcasts, including The Performance Nutrition Show, to catch up on industry happenings and listen to informative interviews with knowledgeable guests. For my 4-mile runs, I listen to tunes that get me revved up, like Prodigy.

9. The Outdoors: Last year, I discovered there’s a wonderful world outside of the gym. I take advantage of beautiful sunny days by exercising outdoors, whether it’s walking on the beach or doing pull-ups on the jungle gym at the park. I take my dog on long walks when it’s not too hot and walk around the golf course on my rest days. And if you have kids, nothing beats a good game of tag!

10. Slow Cooker: They’re making a comeback—and for good reason. Slow cookers make healthy eating easy—especially if you get home late from work and are too tired--and hungry--to cook a meal. I add my vegetables and protein before I leave for work and come home 8 hours later to a house that smells like my grandmother spent the day cooking in the kitchen!

Why does this matter to you? When it comes to health and fitness, small things can make a difference. Be resourceful and look for ways to make clean eating and exercising simpler and enjoyable.