Walking Lunge (Legs and Butt) Begin by taking a giant step forward with your right foot. Lower your body until your right thigh is parallel with the floor. Push off with your left foot, and take a giant step forward with that left leg. Lower until left thigh is parallel to the floor.

Squat (butt) Stand with feet hip-distance apart, abs pulled in. Slowly bend your legs and lower your butt as if you were sitting in a chair. Your knees should remain directly over your feet as you do this. Go down as far as you can, with the ultimate goal of getting your...

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Ingredients: Canola cooking spray 1 tablespoon butter 1 cup peanut butter 1 cup miniature marshmallows, lightly packed 1 cup low-fat granola or puffed corn cereal 1 cup Rice Krispies cereal (or other puffed rice cereal) 1/3 cup ground golden flaxseed (golden flax works better in this recipe)

Preparation: Coat an 8x8-inch baking pan with canola cooking spray. Put the butter, peanut butter, and marshmallows into a medium-sized microwave safe bowl and microwave on high for 30 seconds, or until mixture is just melted....

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1. Weight training tones your muscles  and raises your metabolism...which causes you to burn more calories.

2. Weight training can reverse the natural decline in your metabolism as you age.

3. Weight training has a positive effect on almost all of your 650-plus muscles.

4. Weight training energizes you.

5. Weight training strengthens your bones reducing the risk of developing osteoporosis.

6. Weight training improves muscular endurance.

7. Weight training will not develop big muscles...

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Muscle soreness is common after exercise and is a good indication that your muscles are getting stronger.

Many people who work out on a regular basis will describe this type of muscle pain as ‘good’ – many even enjoy it as a sign that they’ve pushed themselves hard enough to see a benefit from their exercise as the muscle fibers grow back stronger than before. Normal muscle soreness manifests itself as a dull but localized pain in the worked muscles that doesn’t limit range of motion but may be accompanied by tightness and temporary loss of strength....

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Spot reduction is simply the idea that if you work a specific muscle group you will decrease the amount of fat in that area. The most common example of this is people focus on abdominal exercises in an effort to lose weight in their stomach area.

In reality, there is no such thing as spot reduction. You will never attain a flat stomach just by performing abdominal exercises. The reason for this is simple: a muscle does not own the fat that surrounds it. Sit-ups, for example, will definitely strengthen your abdominal muscles, but sit-ups alone will not get rid of the...

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Triceps, or the back of your upper arms, must be exercised to keep everything firm and to combat the forces of gravity.  Here are 3 simple exercises anyone can do at home to exercise their triceps.

1. Close Grip Push Up a. Assume the standard pushup position (Face down, legs together, fingers forward). b. When you get into position, you want to move your hands closer to each other so that they are only about 6-8 inches apart from each other. Remember to keep your back straight. c. Slowly lower yourself until you're about to touch the ground, then push back up...

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A lot of ladies want to know how to shape and tone their inner thighs. There are a few simple things you can do at home to make this happen. One of the best exercises in the inner thigh leg lift. This is easily done at home with no equipment required.

Instructions: Lie on your left side, flat against the floor. Rest your head on your left upper arm. Bend your right (top) leg at the knee and cross over in front of left leg. Rest your right arm on your right hip. Keep your left leg straight. Using inner thigh muscle lift left leg 6 inches off floor. Keep...

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Strong abs are vital to keeping your body healthy and protecting your spine The Bicycle exercise is the best move to target the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to a study done by the American Council on Exercise. To do this exercise correctly:

Lie face up on the floor and lace your fingers behind your head. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck. Straighten the left leg out while simultaneously turning the...

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It’s suppose to get below zero tonight.  When we wake up tomorrow, the wind chill will be –20!! Brrrrrrrrr.

Here’s recipe for spiced hot chocolate that tastes good, will keep you warm and is healthy! This recipe is for 4 servings.

Ingredients 4 cups prepared hot cocoa with 1% milk 1/2 teaspoon freshly grated nutmeg 1/2 teaspoon chili powder 4 cinnamon sticks Preparation Combine cocoa, nutmeg and chili powder. Pour into mugs and serve with a cinnamon stick.

Nutrition Per serving: 175...

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