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Fitness Tips from 20yo Celebrities

strength-training# Take Action
Scarlett Johansson, 31, was able to rock a leather catsuit while filming The Avengers by doing loads of functional, power building exercises. “Scarlett really pushed herself with kettlebell moves, rope drills, and weighted lunges,” says trainer Bobby Strom, who worked with the blond beauty to get her ready for the action-hero role.

# Find Balance
In addition to regular strength training, Hunger Games: Catching Fire star Jennifer Lawrence, 22, practiced yoga daily, says trainer Mandy Ingber, the author of Yogalosophy: 28 Days to the Ultimate Mind-Body Makeover. Capture your inner Katniss with the Standing Bow: Balance on left leg while lifting right knee forward to hip height. Then raise right leg behind you, bringing right heel to butt. Reach right arm back to grip top of right foot, palm facing out; then reach left arm forward, hinging from hips and pressing right foot into palm. Hold 20 seconds, switch sides.

# Rock and Row
“If you want to burn more than 250 calories in 20 minutes, hit the rowing machine,” says trainer Johnny Damon, who works regularly with hot new mom Kristin Cavallari, 26. Even short bursts — as brief as 200- to 300-meter sprints — are enough to get your heart rate soaring, plus a whole lot more. “It really opens up your chest, sculpts sexy legs, and strengthens your glutes,” Damon says.

# Take a Spin
“My favorite workout on tour is riding around town on my bike, seeing the city I’m in and giving out tickets for the show while in disguise,” says singer Katy Perry, 28. “I feel best about my body once I get into the routine of waking up early, exercising, getting some fresh air, and meditating.” Perry — who, as the new face of Popchips, created her own flavor, kettlecorn — works out three or four times a week, then does something fun, like going hiking, on alternate days.

# Go Off-Road
When she got bored with the treadmill, Les Mis?rables star Amanda Seyfried, 27, turned to celeb trainer Ramona Braganza for a new way to get a sweaty cardio high. “She loves going for walks with her dog, Finn,” says Braganza, who has led Seyfried on treks through Lynn Canyon Park in Vancouver, Canada. “Taking your workouts outside every now and then is a good way to feel rejuvenated and to give your muscles a new challenge,” Braganza explains. For a butt-shaping bonus, tackle some hills.

# Be Fierce as You Firm
Rihanna’s sleek, sexy physique is the result of a serious workout ethic. The 25-year-old diva does twice-weekly cardio-and-strength circuits with Pasternak. A small sample of her sweat factors: skater lunges, overhead triceps extensions with dumbbells, and Russian trunk twists with a medicine ball. Perform three sets of 20 reps each for head-to-toe results, Pasternak suggests.

# Build Your Bod from the Ground Up
Get down with your workout, like Hilary Duff, 28. Trainer Harley Pasternak, the author of The Body Reset Diet and a FITNESS advisory board member, often starts the new mom’s routine on the floor. “I’ll make the moves absolutely killer,” says Pasternak, who combines exercises like stability ball hamstring curls (lie faceup with legs extended and heels resting on a stability ball, then bend and straighten knees to roll the ball toward and away from you), bridges with triceps extensions, V-up crunches, and windmills. “Once she realizes that being on her back is more difficult, she wants to stand up and get moving.”

# Hit the Water
Revenge star Emily VanCamp adds a splash to her routine by diving into the pool. “Getting in the water allows your body to move in a completely different way,” says trainer Lalo Fuentes. The 27-year-old actress spends at least half of her workouts doing high-intensity aquatic exercises, including Eggbeaters (left leg goes clockwise while right leg goes counterclockwise; at the same time, arms move forward and back to keep you upright). “If your legs stop moving for a second, you start sinking. Emily can do it for 15 minutes straight!”

Get Slim using This Food Diet Plans

get-slim-using-this-food-diet-plans# Low-Calorie Breakfast Recipes

Our healthy, delicious, and simple dishes will help you slim and trim while keeping you satisfied. Mix and match the meals and snacks on these pages for a total of 1,500 calories a day. Pair them with our Firm and Burn Workout and you’ll shed 10 pounds in just one month.

— Spinach and Parmesan Omelet

In a medium skillet coated with nonstick cooking spray, saute 1 cup chopped spinach and 1 tablespoon chopped scallion for 1 minute. Beat 2 eggs with a dash Tabasco; add to skillet. Cook until egg is cooked through, about 2 minutes. Flip and add 2 teaspoons grated Parmesan; cook 15 to 30 seconds. Serve with 1 slice toasted oat bread and 1/2 cup grapes.

— Huevos Rancheros

In a medium skillet coated with nonstick cooking spray, cook 2 eggs sunny-side up. Mix 1/2 cup black beans and 1/4 cup salsa. Top bean-and-salsa mixture and eggs with 2 tablespoons shredded reduced-fat cheddar.

— Cinnamon-Raisin French Toast

Whisk together 1 egg, 1 teaspoon honey, and 1/2 teaspoon cinnamon. Coat 2 slices whole wheat raisin bread with egg mixture. In a skillet misted with nonstick cooking spray, cook bread for 1 minute a side. Serve with 2 tablespoons each applesauce and fat-free ricotta and a dash cinnamon.

— Chive-and-Dill Baked Egg

Preheat the oven to 425 degrees. Cut a circle the size of a 4-inch ramekin out of a piece of toasted whole wheat bread. Mist ramekin with nonstick cooking spray and place bread in the bottom; add 1 slice tomato. Beat together 1 egg, a splash skim milk, 1 teaspoon chopped chives, and 1 teaspoon chopped dill. Pour into ramekin and top with 1 slice tomato and 1 tablespoon shredded low-fat Swiss cheese. Bake 10 minutes. Serve with 1 cup raspberries mixed with 1 tablespoon lemon juice and 2 tablespoons sliced almonds.

— Raspberry-Banana Smoothie

Combine 1/2 banana, 1/2 cup frozen raspberries, 1/2 cup fat-free Greek yogurt, and 8 ounces skim milk in a blender. Pulse until smooth. Eat with 1 slice whole wheat toast and 2 teaspoons peanut butter.

— Chicken-Apple Sausage Breakfast Sandwich

Toast 1 whole wheat English muffin. Cook 2 ounces chicken-apple sausage according to package directions. Top one muffin half with sausage and 2 tablespoons shredded reduced-fat cheddar; bake until cheese melts. Top with 1 slice tomato and remaining muffin half and eat with 1 clementine.

— Tropical Fruit Parfait

Peel and cut 1/2 pink grapefruit and 1/2 navel orange into segments. Combine with 1/2 kiwi, peeled and chopped, and 1/4 cup pineapple chunks. Place 1/2 cup nonfat Greek yogurt in a bowl. Spoon half the fruit mixture over yogurt, add 2 tablespoons high-fiber cereal. Add another 1/2 cup nonfat Greek yogurt, remaining fruit, and another 2 tablespoons high-fiber cereal. Top with 2 table­spoons shredded coconut.

# Healthy Takeout Options

Lunch

  • Chipotle Burrito Bowl with steak, cilantro-lime rice, romaine lettuce, red tomatillo salsa, and fajita vegetables (385 calories)
  • Dunkin’ Donuts Ham & Cheese Flatbread and a small Vanilla Lite Latte (400 calories)
  • McDonald’s Premium Southwest Salad with Grilled Chicken, 1 1/2 tablespoons Newman’s Own Low-Fat Balsamic Vinaigrette, and Apple Dippers (360 calories)
  • Subway 6-Inch Turkey Breast sandwich on nine-grain wheat bread with lettuce, tomatoes, onions, green peppers, cucumbers, banana peppers, jalapenos, and 2 teaspoons mustard with a side of Vegetable Beef Soup (390 calories)

Dinner

  • Applebee’s Teriyaki Shrimp Pasta and seasonal vegetables (490 calories)
  • Chili’s Chicken Fajitas with a cup of broccoli-cheese soup (470 calories)
  • Olive Garden Herb-Grilled Salmon (510 calories)
  • Red Lobster Rock Lobster Tail and a garden salad with 3 tablespoons balsamic vinaigrette paired with fresh asparagus and a signature biscuit (470 calories)

Low-Calorie Snacks

Each snack has about 150 calories; eat two a day.

  • 2 dried figs and 1/2 ounce cheddar
  • 2 Nature Valley Dark Chocolate Granola Thins
  • 1 Yoplait Whips! yogurt, frozen
  • 1 strawberry milkshake made with 8 ounces plain soy milk blended with 3 frozen strawberries
  • 2 Wasa Crispbreads with 1 tablespoon goat cheese and a drizzle of honey
  • 15 pistachios and 1 skinny vanilla latte (no sugar)
  • 1/2 whole wheat pita with 2 tablespoons roasted red pepper hummus
  • 1/2 banana rolled in melted chocolate chips and finely chopped peanuts and then frozen
  • 1 Skinny Cow Chocolate Peanut Butter sandwich
  • 10 baby carrots dipped in 2 tablespoons light ranch dressing
  • 1 piece low-fat string cheese and 1 small pear
  • 21 raw almonds
  • 3 cups air-popped popcorn tossed with 2 tablespoons Parmesan
  • 7 Hershey’s Kisses Special Dark Chocolate candies

Almond and Its Benefits

almond# Your heart will be healthierAlmonds are rich in healthy monounsaturated fat and are an excellent source of vitamin E, an antioxidant that lowers inflammation. That’s why the American Heart Association has awarded almonds the Heart-Check mark to demonstrate that they’re good for your ticker. Almonds can also help lower the risk of heart disease—without otherwise changing people’s diets, researchers found that adding almonds each day for six months increased healthy HDL cholesterol levels and reduced unhealthy LDL cholesterol levels. The people with the highest cholesterol levels saw the biggest improvements, reducing their heart disease risk.
# You could drop body fat. If you’re trying to lose belly fat, almonds could be your secret weapon. Not only will a morning or afternoon snack of just 23 almonds—about one ounce—give you the balance of fiber, protein, and good fats to keep you energized, but a study of overweight adults compared snacking on almonds to snacking on a muffin with the same number of calories every day for six weeks. The almond group lost body fat and inches around their waists, suggesting that replacing higher-carb snacks with protein-rich snacks could boost fat loss.

# Your bones will be stronger. Did you know that, compared to other nuts, almonds are the highest in calcium per ounce? That’s not all: Almonds are an excellent source of magnesium and a good source of phosphorus, and these minerals work with calcium to promote bone strength and prevent osteoporosis. #Winning.

# You’ll stabilize that blood sugar. More and more people are visiting the doctor worried about low energy levels, feeling shaky and nauseous between meals, and having uncontrollable urges for sugar and refined carbs. When we take a look at their diets, usually they’re sending their blood sugar levels on a roller coaster ride by eating high-glycemic foods. The glycemic index is a measure of how food affects your blood sugar levels—foods that are low on the glycemic index provide a slow, steady release of sustained energy so you aren’t dipping too low or running out of energy too fast, while those high on the index tend to spike it too quickly and cause a crash later in the day. Almonds are low on the glycemic index, and a study of people with type 2 diabetes found that following a diet that included almonds for four weeks improved blood sugar and insulin levels.

# Your insides will thank you. It’s no secret that your digestive system loves fiber. Including plenty of fiber-rich foods such as almonds in your diet supports your body’s natural detoxification from your colon and lowers the risk of cancer. Not to mention almonds may help boost the good bacteria and lower the bad bacteria in your digestive tract, which could mean a happier belly.

Healthy Fats You Should Eating

Your body needs fat to work appropriately—to ingest vitamins, have vitality, secure your organs, hold your hormones within proper limits, and keep you satisfied. It’s actual, in any case, that not all fats are made equivalent. Soaked and trans fats (found in meat, dairy, and numerous handled sustenances) raise your terrible (LDL) cholesterol. Monounsaturated and polyunsaturated fats, then again, bring down awful cholesterol, lower circulatory strain, enhance insulin affectability, and ensure your heart. In particular, omega-3 unsaturated fats, a sort of polyunsaturated fat, can enhance great (HDL) cholesterol and triglycerides. Truth be told, a study distributed simply a week ago demonstrated that moderately aged and more seasoned grown-ups with sort 2 diabetes who expended 500mg of omega-3s every day (identical to two servings of greasy fish every week) had a 48 percent diminished danger of vision misfortune connected with diabetes.

# Avocados

Did you know that avocados are the only fruit with healthy fats? That’s right, your favorite guac ingredient boasts 3 grams of monounsaturated fat and 0.5 polyunsaturated grams fat per 1-ounce serving (or 1/5 of a medium avocado). That’s not the only reason to smash this food on your toast—avocados contribute fiber, antioxidants, and nearly 20 different vitamins and minerals.

Flaxseed

Don’t be fooled by this seed’s tiny size—it packs a powerful punch. Flaxseed is loaded with alpha-linolenic acid (ALA), a type of omega-3 that’s found in plant-based foods and that has been shown to help lower LDL cholesterol. Just two tablespoons of flaxseed will provide more ALA than the daily recommended amount, but be sure to opt for ground flaxseed for optimal nutrient absorption. Sprinkle ground flaxseed over salads, toast, oatmeal, and smoothies, or use it as an egg replacement in baked goods.

Cooked Salmon

The American Heart Association recommends eating fatty fish like salmon at least twice a week, and for good reason: Salmon is packed with omega-3 fatty acids—these are essential fatty acids that the body can’t produce on its own and must be obtained from your diet. Omega-3s have been extensively studied for their role in heart health and have been proven to help protect against heart disease, lower triglycerides, decrease risk of arrythmias, and lower blood pressure.

Pumpkin Seeds

Pumpkin seeds are no longer just for Halloween. Eat these babies year-round for a dose of healthy fats—75 percent of the fat in pumpkin seeds is monounsaturated or polyunsaturated. They also deliver a nutrient-packed crunch, providing fiber, protein, omega-6 fatty acids, magnesium, and other vitamins and minerals.

Pistachio Nuts

Few things in life are more satisfying than noshing on crunchy foods. Pistachios are a great pick, as 90 percent of the fats in these nuts are the healthy monounsaturated and polyunsatured ones. Pistachios deliver the total nutrition package, too, as a good source of fiber and protein, helping you squash hunger and feel fuller longer.

Olive Oil

With one tablespoon of olive oil boasting 10 grams of healthy monounsaturated fat, it may be time to make this your go-to salad dressing. To lower saturated fat intake, use olive oil in place of butter for bread and pasta or to sauté vegetables and proteins. Ditch the store-bought salad dressings and try making your own simple vinaigrette using olive oil, balsamic vinegar, and Dijon mustard.

Fight Cold and Flu using These Foods

When your nose is stuffy, and you can’t stop coughing, the best Rx may be… in your kitchen. “Certain foods are high in nutrients that boost your health,” explains Kathy McManus, RD, director of the department of nutrition at Brigham and Women’s Hospital in Boston. Here, five foods scientifically proven to help kick those cold and flu bugs.

# Bananas

They contain vitamin B6, which helps your body fight infection. Eat your bananas sliced over whole-grain cereal and double your germ-busting power.

# Whole Grains

They’re loaded with zinc, which is vital for maintaining a healthy immune system. Try whole-grain spaghetti with tomato sauce or brown rice with veggies.

# Sweet Potatoes

They’re one of the best sources of beta-carotene (a form of vitamin A), which your body needs to make enough white blood cells to fight off infection. Eat them mashed or baked.

# Garlic

Allicin, one of the active components in freshly crushed garlic, can zap viruses by blocking the enzymes that lead to infection. Use it in a Caesar salad, pesto sauce, or guacamole.

# Cayenne Pepper

 The active ingredient in the spice, capsaicin, beats congestion by thinning the mucus in your nasal passages so you can breathe freely again. Sprinkle some in soup or on a bean burrito.

Runner Mistakes

Not Pacing Yourself

The magic formula for kicking ass on your runs is to get off to a good start. It gives your body the proper time to warm up and reduces your risk of injury, Kastor says. Rushing out of the gate at a super speed will quickly lead to lactic acid buildup, which actually makes you slower. On the flip side, settling into a good pace will help ensure you have the fuel to actually finish and not sputter out.

Not Getting Enough Rest Between Races

You’re a marathon-running machine (or at least you have visions of being one), but you still need to be gentle to your body and give it the time it needs to heal post-race. “You should take one day of easy running for every mile raced at an event,” Kastor says. So if you just ran six miles, the next six days should be relatively easy before you kick it into high gear again.

Trying Something New on Race Day

Let us advise you to follow Kastor’s motto here: Nothing new on race day. Why? Whether you’re running a 5K, a 10K, or a marathon, you should be as prepared as you can be to prevent any mishaps. Anything you want to test or try out should be done in rehearsals (aka your training runs). When you’re settling in at the starting line, it’s no longer practice—it’s go time. Even something as minor as trying a new energy gel pack flavor could end up making you feel off. Maybe strawberry just doesn’t agree with you. Stick to what you know.

Treating an Injury Like NBD

The drive to improve your time, upload your daily #instarunner photo, and stay on track with your half-marathon training plan may cause you to think about ignoring that pain in your knee. But trust us—if you try to run through an injury, you’ll just end up doing more damage, and what was minor will quickly become major. “Listen to your body and take a couple days off,” Kastor says. To get back on your feet, check your shoes to make sure there’s no excessive wear, ice the affected area for about 10 minutes a day, and get a massage (if you insist!), Kastor recommends.

Not Properly Hydrating

Water helps contract and relax muscle tissue when running, Kastor says. When you’re out on your fave course, you’ll be sweating and likely in the sun. It won’t take long for your body to fatigue, cramp up, or become dehydrated, which could lead to dizziness or being disoriented. So be sure to start the day with eight to 12 ounces of water, advises Kastor, and keep drinking throughout. Your body functions better when you give it what it needs. Translation: You’ll finish strong, instead of wrong.

Wearing the Wrong Shoes

OK, sure. You would never think of heading out for a run in your Converse. But if you haven’t invested in a pair of proper running shoes, it could be equally bad for your bod. It’s important for your shoe to cushion your landing and reduce the impact of running forces, which helps prevent injuries like runner’s knee and stress fractures, Kastor says. A solid set of sneakers will actually help with the way your foot postures on the ground and align you for the next stride, he adds. Bonus tip: Avoid ordering a new pair online. Even if your running partner raves about a certain style, they may not be the best fit for you.

Skipping Strength Training

Don’t worry—you don’t need to go all beefed-up bodybuilder: “I’m an advocate of minimal strength training,” says Kastor, noting that you still need to do it. “The main purpose for it should be to increase the tensile strength of tissues, which builds resistance to ‘wear and tear,’ and to make sure both sides of the body are equally strong.” So be sure you set aside some muscle-minded drills in between all your cardio, even for just 30 minutes.

# Skipping the Warm-Up

You’re short on time and eager to get a few laps in so you nix warming up. Not ideal. “You need a 10- to 20-minute easy aerobic warm-up to wake your body up,” says Andrew Kastor, coach of the ASICS Mammoth Track Club in Mammoth Lakes, California. “Most of the time the mind is ready to work hard but the body lags behind by 10 to 20 minutes, but aligning your mind and body reduces your risk of injury.” Let us make it easy for you: Walk for five minutes, then add in some easy jogging for three to five minutes and wrap up with some dynamic stretching, like butt kicks, jump rope, or skipping to help loosen up your muscles. Done—and ready to run!

Runners Weigh Training Tips

You know you ought to quality train to get the most out of your 5K, 10K, half-marathon, or full marathon, however what does the perfect “quality preparing and cardio” plan resemble? Here, Joe Holder, S10 mentor, Nike run mentor, and author of the Ocho System, shares his tips for having it all—both quality and pace.

# Start with stability

Early in your training plan, focus on stability. Keep your muscles guessing and gains coming by working on your balance through unilateral exercises, such as single-leg deadlifts. Try 12 to 15 reps with a low weight and minimal rest in between at the beginning of your race training. Once your mileage starts to increase, you can lower the reps to about 5 to 8 and increase the weight. Plus, that’s a good time to focus on bilateral exercises such as squats and deadlifts.

# Choose exercises that are right for a runner

Not all strength-training moves are created equal, especially when you’re training for a race. You’ll want to be sure to do exercises that strengthen your lower body and core—the areas of your body you use most when pounding the pavement. “Since runners spend a lot of time on one leg and utilizing single limbs, training in a similar manner by stressing one portion of the body over the other can prove beneficial,” says Holder. Focusing on each side individually can improve muscular imbalances and create greater core activation.

Some good moves to include in your strength-training routine are lunges, single-leg deadlifts, step-ups, side planks, and glute bridges. It’s also smart to tie in multi-planar work, which uses both legs and consists of side-to-side and rotational movements, like pivot lunges, woodchops, and side lunges. All of these exercises improve stability, which means you’ll be able to resist forces working against you during your run—think uneven roads or high winds.

# Keep your diet in check

It’s easy to make excuses for eating anything you want, especially if you’re logging SO many miles every week. However, maintaining a healthy diet as a runner is extra important to improve performance and stay in fighting shape. Holder suggests a diet that balances all three macronutrients. Protein helps muscles grow and repair after each workout. Carbohydrates are an absolute necessity as they are the body’s first source of fuel, and because they also cut down on cortisol levels (the stress hormone that causes your body to store fat). Fats are a power player because they are your primary fuel during aerobic exercise (hello, long runs!) and are necessary for proper hormone function. Eat fresh fruits and veggies as much as possible—their phytonutrients serve as performance enhancers (find them in beets) and help with recovery (pick up watermelon, ginger, and turmeric) after workouts. The more effectively you reduce soreness and improve your recovery time through diet and proper sleep, the better equipped you’ll be for your next workout.

# Tailor your training to your individual goal

Whether you’re putting in work for a 5K or a half marathon, one thing to remember is that every training schedule and strategy looks different. Finding what works for you is the key to success. If you’re training for a shorter race like a 5K or 10K, Holder says training should focus on increasing your speed endurance and strengthening your core. (Planks are a great way to harness that strength and stability in your middle.) If you’re aiming to run a half or full marathon, it’s more important to focus on your aerobic base and getting your body used to running long distances. Holder says, in this case, strength-training sessions can be a bit longer have a moderate intensity, as the goal is to increase muscle and aerobic endurance.

# Want to put on muscle? Think like a sprinter

Distance runners often have a leaner look, but sprinters tend to have more muscle mass. For a sprinter physique, Holder suggests strength-training one day a week and adding an extra day for “hypertrophy” training, which is all about taxing the muscles to their limits—this is where you actually see gains. Day 1 should focus on muscular endurance and function (think 3 sets of 12 to 15 reps of the exercises mentioned before at a controlled tempo). Day 2, or hypertrophy day, should focus on adding muscle with more strength exercises. Do 3 sets of 6 to 12 reps, at 70 percent of your max weight (it should feel heavy, but not impossible) at a “2-0-2” tempo. Count slowly, 2 seconds down (or right, left, etc., depending on the plane of movement for that exercise), no pause at the midpoint, followed by 2 seconds to come up, or back to starting position.

Know More About Barre

Hoping to get your young ladies to test this new pattern out, yet don’t generally know how to give them the 101 once-over? Utilize this introduction from Sadie Lincoln, originator of barre3 wellness. “Most barre-based classes utilize a blend of stances propelled by artful dance and different orders like yoga and Pilates. The barre is utilized as a prop to adjust while doing practices that attention on isometric quality preparing (keeping your body still while you get a particular arrangement of muscles) joined with high reps of little scope of-movement developments.” Also, don’t be shocked if your class consolidates light handheld weights to bring the smolder amid each one of those reps, and additionally tangles for focused center work

# When Did Barre Get So Trendy?

Wondering why these boutique studios and specialty classes are popping up all over the place? Lincoln, who opened her first studio in 2008, points to the recession as the root. “Many of us discovered during hard times that we craved smaller and more connected classes. We needed a place where we could balance our bodies and get prepared for our busy and stressful days.” Tanya Becker, co-founder of Physique 57 thinks the results are the reason for the craze. “Women see results quickly with barre, it’s a one-stop shop that includes all the essentials of a well-rounded exercise program, plus it’s perfect for women who are short on time. That’s a workout women will always need!”

# The Benefits of Barre

Still not sold? If you’re sitting slumped in your chair reading this, then you may want to think again. According to Lincoln, the major benefits of barre are improved posture, muscle definition, weight loss, increased flexibility and reduced stress. Plus, women at just about any fitness level can sign up for a class: Both Lincoln and Becker say that barre classes are perfectly fine for pregnant women because they’re not high impact. They may even help with imbalance (a common issue during pregnancy due to that growing belly) and stability.
# What to Expect from a Barre Class

You’ve taken the plunge and signed up for a class. Now what? Becker says that the typical class (such as a Physique 57 beginner session) will take you through a dynamic and invigorating workout. You’ll start with a warm up and sequence of upper-body exercises, which include free weights, push-ups, planks and other moves to target the biceps, triceps, chest, and back muscles. Next, you’ll use the ballet barre and your own body weight for resistance to focus on the thigh and seat muscles. Your core will be engaged the entire class and then targeted at the end. For the cool down, you’ll go through a series of stretches to increase flexibility and allow your muscles to recover. Most classes are 60 minutes, says Lincoln, and some studios (like most barre3 locations) may even offer childcare during class.

# What to Wear to Barre

When choosing your spandex, think yoga wear, suggests Lincoln. Leggings, a sports bra and tank will do the trick. As for footwear, you won’t need it! Go barefoot or do the class in socks. Most studios do the class on carpet, so Becker suggests grippy socks to prevent slipping. Looking for something a little more fashion forward? Lincoln loves the Nike Studio Wrap Pack, $74.97, nike.com.

# How Barre Stacks Up Against Cardio

One of the best parts of barre is that it combines strength training and cardio, says Becker, so you’re burning fat and building muscle at the same time. “Our technique focuses on strengthening the muscles, and muscle tissue burns 15 times as many calories as fat. The stronger you get, the more calories you’ll burn ’round the clock.” Time to pump up those plies!

Burn Calories using These Pilates Moves

Side Plank Side Crunch

# Start in side plank position (modification: lower bottom knee to floor).

# Lift top arm overhead and extend top leg to form one long line from fingertips to toes.

# Exhale bringing extended elbow and knee together in front of torso; draw belly button into spine, squeezing top set of obliques. Inhale to extend.

# Repeat for 10 reps on each side. Do 3 sets.

Walk-Out with Triceps Press

# Stand with feet hip-width apart. Inhale and extend arms overhead.

# Exhale while folding forward, bringing hands to floor. Walk hands out until in a plank position, then take a few extra steps with hands until arms are extended in front of body.

# Maintain core stability to protect low back. Lower elbows to floor, then press back up to extended plank.

# Walk hands back to feet and roll up to standing. Repeat 15 times. Do 3 sets.

Archer Push-Ups

# Start in plank or modified plank (knees on the floor).

# Externally rotate palms (fingers facing out) and place hands slightly wider than shoulder-width apart.

# Press right palm into the floor keeping right arm straight while bending left elbow deeply, bringing chest toward the floor until left elbow touches ribs. Press back up.

# Do 10 reps on both sides. Complete 3 sets.

Curtsy Lunge to Warrior III

# Stand with feet hip-width apart.

# Lift right leg and step it back and to left, bending both knees to 90 degrees in a staggered stance (curtsy).

# Press into left heel to rise back to standing, then hinge forward at waist bringing torso parallel with the floor while extending right leg straight back from hips so body forms a T-shape, or warrior III pose.

# Repeat for 3 sets, 15 reps on each side.

Plank-to-Pike Leg Tap

# From a plank position, keeping heels lifted, exhale while piking hips up to the ceiling.

# Holding pike and squeezing right oblique, bring right hand to left ankle.

# Repeat for 10 reps on each side for 3 sets.

Facts About Lung Cancer

My grandmother, who had a big part in raising me, was diagnosed with lung cancer when I was 15,” Kellie says. “She passed away the very next day after being diagnosed, so it was really quick and shocking.”

Even more surprising, Kellie says, is what she has learned about the disease since then. “I was shocked mostly about the fact that lung cancer is the number-one cancer killer for women even more than breast cancer,” Kellie says. She partnered up with the American Lung Association’s movement, Lung Force, to help educate women about the disease, including these important facts :

# Although lung cancer is the number-one cancer killer of women, only 1 percent of women say lung cancer is top-of-mind for them, according to a recent survey.

# Less than half of all women diagnosed with lung cancer are still alive more than one year after diagnosis. And the five-year survival rate is only 18 percent.

# You don’t need to be a smoker to get lung cancer! If you have lungs, you can get lung cancer.