Weight loss
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Let me make something clear: This story isn’t about juicing, shakes, cutting out entire food groups, or jumping on the next popular quick-fix diet. The tips I list here are tried and true guidelines proven to help you tone up and trim down. I’m sure you’ve heard some of these before, but I thought it would be handy to list them all here, in one place, for your easy reference. So without further ado, here are my five favorite no-fail weight loss tips:

Bikes

In Nashville, where I live, we’re lucky: A beautiful, sunny day comes around quite often.

When we can grab a day away from work (and the kids!), my husband and I like to take l-o-n-g bike rides around town, stopping by some of our favorite places to eat and drink, and taking in the sights in our fun city.

Low Salt Diet

Here’s a common enough early summer scenario: You have a week left before you and your friends hit the beach. You’ve been trying to get ready, but now you’re out of time. What can you do in a pinch to feel better in your swimsuit? Here’s a quick fix: Put down the salty snacks!

The push-up is a great exercise that works your chest, back, core, shoulders and triceps.  They’re also completely excuse free, because you can do them anytime, anywhere.

Perfect form is the absolute key to getting the most out of your push-ups, and to not getting injured. To protect your back, tighten your abs throughout and do not let your bottom sag or poke up. Also, always remember to inhale as you go down and exhale on your way up.

Here are four great push-up variations you can incorporate into your workout to mix up your routine and add some fun. Pick one or two of these every other day each week, and try to do two sets of 8-12 reps. We took our kids’ recent soccer tournament as an opportunity to hit the grass and knock these out. Honestly, you can do them anywhere!

1. T Push-ups 

Start with your hands spread just beyond shoulder-width apart, and your feet spread hip-width apart. Bring your body down, then up, as you would with a standard push-up. After you come up, rotate your body, bringing your right arm skyward, pivoting your toes and lowering your heels to the ground, twisting your body to form a T.  Rotate back down, perform another push-up and repeat the T-twist on the other side.

push up

8 Ways to Work Out While Nursing an Injury
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Sometimes skipping a workout because of an injury sounds like a good idea. You don’t want to hurt yourself further, right?

But by not working out, you actually could be doing your body more harm than good. Staying in shape will help you bounce back more quickly from an injury. And there are lots of ways you can safely get your fitness on while taking care of what hurts. I’ve put together a list of handy exercises and moves you can use when you’re nursing an injury. Use this short guide to stay active — and motivated!

Bircher Museli

Want to give your metabolism a boost in the morning? Go big on breakfast. Research has shown that mom was right: Breakfast is the most important meal of the day, and should be your biggest one!

Here’s why. According to some studies, breakfast skippers tend to weigh more than those who start the day with a meal. Eating breakfast can help you lower your cholesterol levels, increase your ability to concentrate (my kids eat breakfast because they need all the help they can get in this category!) and can put you in a better mood. No one likes a hangry coworker. Help them out: Come in happy!

Lastly, eating breakfast allows you to incorporate wonderful foods that you may not be able to hit up later in the day, like fiber-rich oatmeal and protein-packed eggs. I like to plan my meals this way: I eat like a “king” at breakfast, with a full plate heavy on lean proteins and fiber; a “queen” at lunch, when I try to go for a lighter meal; and save my smallest meal for dinner. Eating breakfast high in nutrients gets my metabolism started early and fuels me all day long. That way, when dinnertime rolls around, I don’t feel the need to fill up on a bunch of heavy foods before bed.

I’ve included four great breakfast recipes below: My go-to breakfast on a busy workday, my favorite way to make eggs, and two recipes from my longtime client, Carrie Underwood. Carrie is a vegan, so eggs are off the table. But she still finds delicious ways to incorporate fiber and protein into her first meal of the day. Find out how below.

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