Music That Motivates

Music is a great way to inspire you and kick your workout into high gear. Here are two great play lists that will not only keep you moving but will please your ears. Whether you like new school jams or old school styles, any of these songs will keep you motivated and wanting more! Add these great songs to your MP3 player through Itunes.com.

New School

1. Please Don’t Stop the Music – Rihanna
2. Stronger- Kanye West
3. Sky’s The Limit – Lil Wayne
4. Breathe- Fabolous
5. Bring um out – T.I. Ft. Jay-Z
6. Breaking the Habit- Linkin Park
7. B.O.B- Outkast
8. Chicago is So Two Years Ago- Fall Out Boy
9. Pump It- Black Eyed Peas
10. Shake- Ying Yang Twins

Old School

1. Final Countdown – Europe
2. Eye of Tiger – Deaf Leopard
3. Disco inferno- Bee Gees
4. Any Way You Want It – Journey
5. It’s a Beautiful Life – Ace of Base
6. Livin’ On a Prayer – Bon Jovi
7. Wanna Be My Lover - La Bouche
8. This is Your Night - Amber
9. What is Love – Haddaway
10. I Just Wanna Use your Love Tonight – The Outfield

Count Kisses Instead of Calories this Valentine’s Day

Valentine's Day is a day to indulge yourself in kisses, hugs and sweet treats! Indulging every once in a while is always fun, but there are many ways to keep the calorie count down and still enjoy an amazing meal. Loving yourself is very important and making a healthy satisfying meal is a great way to express it. Have a romantic night-in this Valentine's Day, this meal is simple and delicious plus give you lots of energy for later, winkwink.

A meal to love:
Baby Spinach and Raspberry Salad

• 1/4 cup sunflower seeds
• 1/4 cup white balsamic vinegar
• 1 tsp honey
• 1 tbsp each chopped fresh parsley, tarragon, chives and basil
• 1 clove garlic, minced
• 1/2 small shallot, minced
• 1/4 cup canola oil
• 8 cups baby spinach
• 1 cup fresh raspberries
• 2 oranges, peeled, membranes removed, segmented
• 1 red bell pepper, cored, seeded and cut into 2-inch strips
• 1 medium carrot, peeled and coarsely grated

Whisk together vinegar, honey, herbs, garlic, and shallot. Slowly whisk in oil. Season with salt and pepper and set aside. In a bowl, toss spinach with 2 tbsp vinaigrette. Season with salt and pepper. Toss with sunflower seeds and remaining ingredients and serve.

The skinny: 121 calories per serving, 6 g fat (0.6 g saturated), 15 g carbs, 11.5 g fiber, 4.7 g protein

Shrimp Scampi with Artichokes

• 2 tablespoons olive oil
• 4 large cloves garlic, minced (about 4 teaspoons)
• 2 medium shallots, thinly sliced (about 1/3 cup)
• 1 1/4 pounds large shrimp (about 20), peeled and deveined
• 1 (11-ounce) package frozen artichoke hearts, thawed, or 1 (14-ounce) can artichoke hearts, rinsed, drained, and quartered
• 1/3 cup dry white wine
• 2 tablespoons fresh lemon juice
• 2 tablespoons chopped fresh flat-leaf parsley, plus more for garnish
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper

Heat the oil in a large skillet over medium heat. Add garlic and shallots and cook, stirring until softened but not browned, 2 to 3 minutes. Add shrimp, artichoke hearts, wine, and lemon juice and cook until the shrimp are cooked through, 3 to 4 minutes. Stir in the parsley, salt and pepper. Divide among 4 plates, garnish with additional parsley, and serve.

The skinny: 285 calories per serving, 9 g fat (1.5 saturated), 14 g Carbs, 32 g protein

Chocolate Thin Mints

• 12 oz semisweet chocolate chips
• 6 oz white-chocolate chips
• 2 to 3 drops peppermint oil (not extract)
• 3 to 4 drops green food coloring

Line a square 8" baking pan with aluminum foil, letting an inch of foil overhang the sides. In a bowl set over barely simmering water or in a microwave oven, heat semisweet chocolate until half the chips are melted. Remove from heat and stir until completely melted and smooth. Spread half the semisweet chocolate evenly in bottom of pan. Refrigerate 5 to 10 minutes. Meanwhile, heat white-chocolate chips until half-melted. Remove from heat and stir until completely melted. Stir in peppermint oil and food coloring until blended. Spread over cooled chocolate. Refrigerate 10 minutes or until firm. Lift dessert from pan and transfer to cutting board. Peel away foil. With a heavy sharp knife, cut into sixteen 2-inch squares, then cut squares into triangles.

The skinny: 83 calories (per piece), 4.5 g fat (1.5 g saturated fat), 10 g carbs, 0.5 g protein

(Yep all this plus chocolate, minus the guilt!) Is your mouth watering yet? Enjoy this Valentine's Day Meal with the one you love. Check out more easy and healthy recipes that you can make every day on Self.com and Eatingwell.com.

Quick Facts: R.I.C.E. Your Injuries!

If you suffer from a sports related injury, use R.I.C.E. The term stands for Rest, Ice, Compression, and Elevation. This is the best way to prevent further injury and ensure a quick recovery.

Rest - Take a break from exercise or any type of movement that may stress the injured area. A minor injury should be rested for one or two days, while more severe injuries may need longer. (If pain persists for more than 5 days, visit your physician.)

Ice - Ice the affected area. Icing reduces pain, limits swelling and bleeding, and encourages rapid healing. Wrap ice in a towel to avoid direct contact with the skin.

Compress - Compress the injury with a stretch bandage. Make sure not to wrap it too tight, just enough to support the injured area comfortably.

Elevate - Elevate the limb. If possible, try to keep the injured part above the level of the heart. At the very least, try to keep it higher than the hips. This helps limit swelling and also prevents movement of the area that is injured.

The Buddy System Works

Having trouble sticking with a workout routine? Partner up! "Having a partner can be incredibly beneficial," says psychologist Joshua Klapow, PhD, associate professor of psychology at the University of Alabama at Birmingham.

In an attempt to determine what motivates young adults to exercise and keep exercising after college, researchers at Ohio State University, surveyed nearly 1,000 college students and found men who have friends who exercise are more likely to exercise as well.

The survey also determined that women were more likely to be active if raised in an active family. Family support is provided at a distance while most students attend college, and may be a weaker form of support than that of peer-group support.

This may also explain why college males are more likely to be active than their female counterparts; 39 percent of men surveyed were active at least three days per week, versus a mere 26 percent of women according to the American Council on Exercise.

Find one or even two people who are looking to work out with you on a regular basis. Make sure your buddy is on a similar fitness level and is willing to stick to a plan to support and motivate one another. Call, e-mail and most importantly workout with each other. Start a diet plan or a health recipe book together. Mix it up by trying new classes or routines together.

The partnership will give a boost of confidence knowing you have someone who is pushing you to do your best. Discuss your goals and hold one another accountable for those goals. The encouragement will help you stay committed and see results before you know it.

Four Miles in My Sneakers

Finally, it's 5:30 p.m. This is my favorite time of day. A breeze brings relief from the sweltering heat of the day. People are out and about in my neighborhood walking dogs, biking, gardening. It's peaceful. The blue and orange tint of the sky is beautiful; this is my favorite time to run.

I slip into my favorite sports bra and a tank top, pairing them with some black sweat pants. I notice a hole in my sock as my foot slides into my favorite silver and pink Mizuno sneakers. It’s going to be a good run today.

I unplug my IPod and put on my "You can do it” mix. I like to name my playlists motivating phrases to help push me through the run. The music is what keeps me going. I need it. There is no way I could go the next 40 minutes without it.

I jump around in my driveway to get the muscles warm, and start down the sidewalk at a slow pace. The first mile is always the easiest. I take it nice and slow. Back straight, as I kick each leg forward while keeping my stomach tight.My feet hit the ground heel-toe, heel-toe. The bumps and cracks in the road seem fewer today.

Keeping my pace, I hum to the tune of Rihanna’s “Please don’t stop the music.” Although I’m thinking please don’t stop the rhythm. I think my rhythm is a helps me connect with the run, it keeps me going. My run can seem effortless if I can get the right rhythm.

“Mile one” my IPod tells me, I take a deep breath and step up the pace. I know I can’t keep that warm up pace if I want to make eight-minute miles today.By now my legs are feeling warm and a bit sore. It’s a good sore though, not aching but working. I am tired but the music keeps my spirits up and I press on.

I hear the muffled sound of a honk through my earphones. The stares get old; some people practically hang out their windows. I just think, "What, have they never seen a girl running before?" It's odd.

Running for me relieves the stress of the day. I can breathe and let go, clear my head. Out here I'm in my own world, it's just me, the road and my tunes.I hit a light; I hate that blinking hand. I press the button a few times, as I jog in place. I always feel kind of silly but I need to keep my legs warm. It's been 15 minutes but it feels like forever, when is she going to tell me I'm at two miles, I wonder.

I cross the street, a song later I hear her say, "two miles." Another deep breathe, only two more to go.

The sweat drips from my head and I wipe it as it gets close to my eyes. My thighs are burning now but that doesn't bother me as much as my shins. Running outdoors is not like running on a treadmill. The dips, bumps and obstacles on the road are often the source of my shin pain. Not to mention, I have to factor in wind and maintain my pace all the while keeping form. Talk about multi-tasking.

"Three miles." Wow, that was fast. I feel good now; I've pushed through the pain and kept my pace. Oh! My favorite song, yes! Alright, last mile, finish strong.I sing along and change up the rhythm of my feet to match the melody of the song.

I'm getting excited as I turn the corner knowing I am almost done. It’s been 30 minutes, I scroll to a four-minute song. This is it.

Seeing my house always brings a smile to my face, even if I'm dying, I know I've made it. Yes, four miles, I think as I bring my run to a slow jog. I jog around the block to get my heart rate down then walk a few last minutes. Those deep breathes feel so good. I'm soaked with sweat, but I feel good.

I stretch and sigh with relief knowing I did it. I'm looking forward to a few days from now; I think I'll try six miles next time.

Quick Facts: What Exactly is Moderate Activity?

The Center for Disease Control (CDC) and the Surgeon's General Report of physical activity and health recommends 30 minutes of moderate activity* three or more times per week. Along with increased life expectancy and improved weight, most see improvements in overall health. Moderate activity can be enjoyable by doing daily activities rather than "routine exercise".

This is where the FITT principle comes into play. The same amount of exercise can be obtained in longer sessions of moderately intense activities (such as brisk walking), as in shorter sessions of more strenuous activities (such as running) +.

Try these everyday activities that the CDC recommends:

Less Vigorous, More Time

Washing and waxing a car for 45-60 minutes Washing windows or floors for 45-60 minutes Playing volleyball for 45 minutes Playing touch football for 30-45 minutes Gardening for 30-45 minutes Wheeling self in wheelchair for 30-40 minutes Walking 1 3/4 miles in 35 minutes (20 min/mile) Basketball (shooting baskets) for 30 minutes Bicycling 5 miles in 30 minutes Dancing fast (social) for 30 minutes Pushing a stroller 1 1/2 miles in 30 minutes Raking leaves for 30 minutes Walking 2 miles in 30 minutes (15 min/mile) Water aerobics for 30 minutes Swimming laps for 20 minutes Wheelchair basketball for 20 minutes Basketball (playing a game) for 15-20 minutes Bicycling 4 miles in 15 minutes Jumping rope for 15 minutes Running 1 1/2 miles in 15 minutes (10 min/mile) Shoveling snow for 15 minutes Stairwalking for 15 minutes

More Vigorous, Less Time

* A moderate amount of physical activity is roughly equivalent to physical activity that uses approximately 150 Calories (kcal) of energy per day, or 1,000 Calories per week (according to the Surgeon General's Report).
+ Some activities can be performed at various intensities; the suggested durations correspond to expected intensity of effort.

The Truth about Exercise

Misinformation is often passed on throughout the fitness realm, sometimes twisting facts into myths. First and foremost it is important to consult a Doctor before engaging in any exercise programs. Everyone's body type and age are different, in order to determine what type of exercise is appropriate for you, research is necessary. There are millions of fitness sites that offer important insight on exercise, health, and proper techniques. Remember that not everything written (or heard for that matter) is correct. Do your own research but make sure the information is from a credible resource.

A reliable and useful site is IDEA Health & Fitness Association. The site offers many links and articles related to exercise and fitness. They publish journals and magazines, as well as e-publications that can be subscribed to.

The IDEA website presents 5 common fitness myths and the truth behind them:

“You will burn more fat if you exercise longer at a lower intensity.”

Truth: The most important focus in exercise and fat weight control is not the percentage of exercise energy coming from fat but the total energy cost, or how many calories are burned during the activity. The faster you exercise (walk, run or step) the more calories you use per minute. (If you are not a beginner, then you can increase fat burn by using interval work outs. Click the link and checkout number 5 to see how to do interval training.)

“If you are not going to Work out Hard and Often, Exercise Is a Waste of Time.”

Truth: This kind of thinking keeps a lot of people from maintaining or even starting an exercise program. Research continues to show that any exercise is better than none. For example, regular walking or gardening for as little as an hour a week has been shown to reduce the risk of heart disease.

“Water Fitness Programs Are Primarily for Older People or Exercisers With Injuries.”

Truth: Recent research has shown that water fitness programs can be highly challenging and effective for both improving fitness and losing weight. Even top athletes integrate water fitness workouts into their training programs. Self.com offers these up-to-date swim workouts.

“The Health and Fitness Benefits of Mind-Body Exercise Like Tai Chi and Yoga Are Questionable.”

Truth: Research showing the benefits of these exercises continues to grow. Tai chi, for example, has been shown to help treat low-back pain and fibromyalgia. Improved flexibility, balance, coordination, posture, strength and stress management are just some of the potential results of mind-body exercise. Click here to find yoga centers near you.

“Home Workouts Are Fine, But Going to a Gym Is the Best Way to Get Fit.”

Truth: Research has shown that some people find it easier to stick to a home-based fitness program. In spite of all the hype on trendy exercise programs and facilities, the “best” program is the one you will participate in consistently.

It is crucial to gain knowledge on what you are looking to do within your fitness routine. Whether exercising to lose weight, tone up, or get into a specific type of genre (running, pilates, cycling) it is necessary to read and understand the concept. In doing this you are preventing possible injury while increasing the likelihood of seeing real results.

To find more credible information about fitness and exercise, click on any of these resources:

WebMD.com
FitLink.com
American Heart Association
HealthCentral.com
Discovery Health