Laziness Is No Excuse

I'm sorry I have been M.I.A., but right now school is taking over my life! I am trying to stay on top of my blog but unfortunately I am swamped with work. Hence the delay in posting. Trying to graduate is quite the task, let's just put it that way.

With summer coming up I wanna give you some quick tips on how to resist those tempting lazy days. Keep up with your workout schedule, especially with this weather. Get outside and stay active but remember to enjoy it!

• Find several fun and easy ways to exercise so it won't be a nagging task.
  
• Pick your best time. Choose a type of exercise that can fit smoothly into your schedule such as a brief walk at lunch, before dinner or doing errands.
  
• Have fun. Grab a friend (or friends) and take bike rides, learn to play tennis or golf. Blend more strenuous activities in throughout the week.
• Increase your pace gradually. Start with the fun stuff if you want, then work your way into some harder, demanding workouts.
  
• Don’t miss 3 workouts in a row, that's just creating a bad habit. Make it a solid commitment.
• Don’t let weather or other distractions become excuses to skip exercise.
  
• Work toward a reward such as new athletic shoes, a massage, or club membership. Treats for yourself are just as fun as the rewards you'll see in your body.
  
• Consider fitness a long-term project, build it by keeping weekly goals and then achieve them.
  
• Make working out convenient and accessible, get a few at-home workout videos and don't be tied down to one specific type of exercise.
  
• Think of the benefits while you’re exercising! Motivation baby.
  
• Make your routine a necessity, not a daily decision.

As hard as laziness is to resist, exercise is worth every ounce of energy you put in! You will never regret what you do, only what you do not.

TLC For Your Muscles

… Deep Breath… ah, you've finished your workout, you feel great. Time for a shower, right?

Wait, wait, wait, you are not going to stretch? A big no-no in my book. Stretching not only gives amazing benefits, it should be part of your exercise routine.

After every workout I take at least 20 minutes to stretch. It doesn't need to be saved for post-workout either, you can stretch when you wake up, before a workout, anytime is a good time to give your muscles some TLC.

So why is it so important and what does it do for you?

The MayoClinic offers these benefits:

• Increases flexibility: Daily tasks like lifting, bending, rushing, all become less tiresome and straining.
  
• Improves range of motion: This benefits your joints, promoting, better balance and coordination.
  
• Improves circulation: This increases blood flow to your muscles which can speed up recovery of muscle injury.
  
• Encourages better posture: Regular stretching allows muscles to stay loose, helping posture and eliminating aches and pains.
  
• Relieves stress: Stretching helps alleviate tension that can often coincide with stress.
  
• May prevent injury: It prepares your muscles and joints for activity by lessening the chances of a pull or tear.
  

A myth that is often associated with stretching is that you must do it before you begin your workout, but instead you need to get your muscles warm, try jumping jacks and a brisk walk on the treadmill for five or so minutes, then do some stretching. It doesn't prevent soreness but can help ease pain that may be associated with it.

Three key elements to a great stretch routine are taking it slow, breathing and staying stagnant. Relax your body and breath while you reach, don't bounce, when you begin to feel a stretch (tightening) in the muscle, hold for 20-30 seconds.

Check out these stretches, complete with pictures and start reaping the benefits of a good stretch.

Quick Facts: Get Steamy for Endurance

A study by the Journal of Science and Medicine in Sport reports that hitting the sauna post-workout can increase endurance.

Studying male runners for three weeks who sat in a dry sauna for 30 minutes after each workout, found an increase in their ability to run longer. The average guy who ran to exhaustion in 18.2 minutes improved to 14.1 minutes, about a 30 percent increase. (That cuts an average of about four minutes, Whoa!)

Co-author Jim Cotter, Ph.D. says the extreme heat causes the body to hold more water in the bloodstream, particularly plasma (the liquid part of the blood), which may cause the heart to distribute more blood, and inturn improving endurance.

So get a little steamy and run a little longer!

Don’t Hate…Motivate!

For me, the last five minutes of my run or those last two reps are the hardest. It's when I just want to stop and my brain is thinking, good enough!

It's important to keep going though, push yourself, not only finish the five minutes, but to increase speed. And to do three reps and another set.

Motivation and optimism are the keys to success in fitness. Just when you think you can breathe or your legs are about to fall off is when your body is peaking, it's getting everything it can from all the work you're putting in.

Just remember it's all in your head. Here are a few phrases that push me through those moments I want to give up.

• "What doesn't kill me, can only make me stronger" Lyrics by Kanye West
• If you don't focus on your butt, no one will.
• Push the stress out!
• "1 and then the 2, 2 and then the 3, 3 and then the 4, and then you gotta breathe." Lyrics by Fabolous
• This is not the hardest thing I've ever done.
• I am strong beyond belief. I am powerful beyond measure.
• I will not regret what I do, only what I do not.
• Pain is temporary, quitting is forever.
• Pain is just weakness leaving the body.
• Hey, maybe even try a little reverse psychology like, you can't do it!

Check out WebMD's ways to "think thin."

Keeping yourself in check is beneficial to your fitness yes, but according to some experts, optimism can help with everything from boosting your immune system, to making better decisions, to improving heart health. Balance your body and mind by keeping your glass, half full

Oh, and remember to SMILE! :o)

Quick Facts: Map Your Workout!

I love running. I know some find this odd and some find this mental, but I do thoroughly enjoy running. Not jogging though, you have to be able to distinguish the difference, jogging to a runner is an insult. (A mile jog is a cool down after a 5 miles run!)

Time is the defining factor for a runner. I run a specific distance, for time. I personally enjoy indoor running, on a treadmill. (Air conditioning and pace control!)

Running outside is a huge challenge. I have to push myself to keep pace and deal with stop lights, hills, wind, sun, and cars... it is an adventure!

Recently, a running buddy of mine asked me how I tracked my miles outdoors. Usually, I sort of guestimate by driving the route with my car, he suggested checking out Mapmyrun.com.


I have fallen in love.
This is an amazing and cool program set up by Google. If you create a free account, you can map and save running routes specifically in your area. Also, the site offers other routes designed by users, shows public running routes and mile markers.

Beyond that you can track progress, keep times, connect with other runners, set goals and much more.

It's not just for runners either, they have sister sites for walkers, triatheletes, bikers, and hikers.

Check out a few of my runs and make some of your own! This is a great tool to create new challenges and goals!

Top 10 Lame Excuses to Avoid Exercise

You know you've done it, we all have. It's that evil little voice in the back of your head, that avoids working out at all costs. Well, here are my top 10 lame excuses and why not to give in!

10. I'm out of shape. (Uhh, you can't get in shape if you don't work out!)

9. I'm too tired. (Working out is proven to give you more energy.)

8. I don't like it. (You may not like it at the time but the endorphins you feel after, along with your shrinking waistline worth the effort.)

7. I don't want to be sore. (Being sore is a good thing, give yourself a day to recover.)

6. I'm too stressed out. (Exercise is proven to help reduce stress.)

5. I don't have any clean clothes. (Really, that's your excuse? You're going to get sweaty anyways.)

4. I hate the gym. (There are plenty of ways to exercise besides going to the gym.)

3. I just ate, I feel bloated. (Exercising a little while after you eat can relieve pressure and increase the metabolism!)

2. I'll work out tomorrow. (Write working out into your daily

activity, you'll be less likely to put it off.)

1. I just don't have time. (Make time! Watch one less TV show everyday and exercise instead.)

Sh. I'm Watching the Game

Standing at 5’ 5” with an athletic build and blonde hair, I may sound like plenty of other young women. I do not see myself as the average girl. I’ve never been catty, or acted like a drama queen. I love sports more than anything, and I’ll order a beer over a cosmo any day.

I have always been an athlete. I can adjust quickly to almost any sport and although I may not particularly excel at each sport, I can still play and keep up.

Since sports are very high on my priority list, I'd be honored to write, or even report for ESPN someday. Still, I watch Sports Center only to wonder if I can actually keep up in the “man’s world of sports.” It frustrates me to be a sports fanatic and a female. Time after time, I hear the association of men and sports.

A waitress on a date asks, “are you enjoying the game?” I respond to the waitress, “he isn’t watching the game, I am.” Understandably, this mistake happens often.

I love sports and I am a girl. Get over it.

Sports are unpredictable, always changing, and if you understand them, sports can be debated. I have specific players I love, whether it’s football, basketball, and yes, even baseball. If my boys are playing, I have to watch.

For the most part, I don’t really pick sides. May the best team win, right? I love a good battle. When the Giants won the Super Bowl, to me, that was an incredible game.

I know when Sports Center is on the T.V. in my living room, my three roommates change the channel, end of story. This doesn’t mean all women are clueless about sports. And believe it or not, some women even know more about sports than some men!

The first time I got sent to the principal’s office was in fourth grade. I stole a football from a group of boys who said I couldn’t play with them because I was a girl. I ran away with the ball and when a boy came and tried to take it back, I bit him on the arm.

I guess I showed him.

My point is that boys are raised to think that not only are girls incapable of playing a sport with them, they are not allowed.

So maybe I can’t physically be a football player, but does that mean I'm incapable of understanding and enjoying the game just as much as a man?

I know I deserve a spot behind one of ESPN's desks someday. Look for me.
Disagree? Try me. I bite.

:) Just kidding.

Rearrange Your Fridge

What does your refrigerator have inside?

There are some healthy staples that you should keep in your fridge to encourage healthy eating and help cut calories (where you may not have known you can).

Pre-cutting your veggies and fruits is a great way to make them convenient and appetizing treats. Try making fruit salads, or having lettuce mixes for a quick meal or snack.

Nutritionist Keri Glassman suggests substituting healthy alternatives for food you might already have in your fridge.

Healthyfridge.org suggests freezing fruits such as bananas, grapes and orange slices for a fun and fresh snack, which can tame that sweet tooth!

Are you sick of opening your fridge and not seeing anything worth eating? Invest in healthy staples and you will be guaranteed to snack smart and stay trim.

Quick Facts: Get Funky.

Picture this: your hips are moving, arms pumping, feet stomping, heart racing and sweats dripping from your forehead, sounds like a hard workout right? More like a fun one. You are doing the salsa, tango, or maybe belly dancing or hip hop. Whatever your dancing style, it is a great way to get in shape and challenge yourself in a new area of fitness.

Along with the endorphins (or happiness) felt after dancing, it increases strength through repetition, improves flexibility, works the lungs and heart (cardio), and tightens core, according to Dudley Flores, director of dance workout programs at Rhythm and Motion Dance Center.

"The last fitness benefit would be coordination. Dancing can help overcome clumsiness. I think clumsiness is more mental than physical. If someone feels that they have two left feet going into a class, they will almost always overcome it and learn the choreography. Someone who isn't coordinated can definitely take a class and grow from it," says Flores.

Buzzle.com says that dancing is the eternal stress reliever. Even if you just hit the club with friends, dancing can burn up to 300 calories per hour (for 150 pound person).

Less stress, better health, improved weight and muscle tone, doesn't get much better than that… wait I take that back, it's FUN too!

Have you signed up for a dance class yet?

Take a Vacation From the Gym

Okay, okay so I've been out and about enjoying the sun. I can admit when I am slacking on my writing but all in the name of a great cause. Spring break! Don't worry though; I haven't been slacking on being active.

Everyone deserves a vacation sometimes and after training like crazy for that 5k, its due time. Even on vacation, you can get a decent workout by trying new and fun things! Here is a list of some great ways to burn calories even when you're taking time off.

• Try surfing.
• Take a hike on the beach or at a park.
• Play football or beach volleyball.
• Get a great night's sleep.
• Swim laps in the pool.
• Go bowling.
• Play Frisbee.
• Kiss somebody.
• Drink green tea.
• Play tag with the kids (or friends!)
• Take the stairs instead of the elevator.
• Give the bellhop a rest, get your own bags.
• Laugh!
• Go dancing.
• Try golfing.
• Take a walking tour.

Take some time to enjoy yourself but remember to keep fitness in mind. Staying active and eating right are the keys to success and healthy living!

Wait… a 5k isn’t 5 miles?

I write this fitness blog, but I am not just a bunch of talk. Fitness happens to be my lifestyle of choice and has been for quite some time. Coming from a family with two older brothers the tomboy in me has always been present.

Baseball or football in the streets with neighbors, was my afternoon activity of choice in elementary school. In junior high and high school, I played basketball in the winter and ran track in the spring for most of my years. I was third in the state in the 220m sprint in tenth grade.

Soon after, a knee injury put a halt to my career as an athlete, but my love of fitness didn't stop. I decided to make it my job at 16 years old, when I became a trainer at a local women's fitness center. I worked there for two years and loved what I did.

In college, I grew to love ESPN and sports but more recently decided to make it a career goal. My ultimate job would be to work for ESPN, Fox Sport, or a fitness magazine. Living in south Florida has brought me the oppurtunities to attend Heat games regularly, along with Dolphins and Marlins games (although now that Zach Thomas and Dontrelle Willis are gone, my team choices may be changing).

So when it comes to sports, health, and fitness its somethinig I love and live. I write my workouts into my planner; it's part of my daily routine.

In December, running long distances became a new fitness goal of mine. I began training in hopes of running a 5k (that means five kilometer not five miles; it is 3.1 miles).

I decided "to try" a 5k to see what it was like, on February 9 (I had been planning to run one on March 1). I ran it in 23:58. Not bad for a first timer right? I was surprised and fell in love instantly.

I started training a little harder and set a goal of 22 minutes for my race on the first.

Well, today was my race, I ran it in 22:24. Not bad, not bad at all. That's an average of 7:14 minute miles. (Remember I was a sprinter, not a cross country runner in high school!)

Setting a new fitness goal for yourself is great motivation to get on a specific track and stay on it. Even if fitness is your life, you have to continue to push yourself to the next level of achievement.

What's next for me? Not too sure yet… 10k? Half marathon?? I'll let you know.

Impact of Alcohol on Fitness

Alcohol can be a fun way to indulge in the social scene, but unfortunately, it comes at a high cost to your fitness plan. Especially if you are trying to lose or maintain weight, the calories add up fast. Don’t believe me? Check the caloric content of a few popular alcoholic beverages:

-Cosmopolitan (8 oz.) = 151 calories
-Bud light (12 oz.) = 110 calories
-Budweiser (12 oz.) = 146 calories
-Shot of 100 proof liquor (1.5 oz.) = 124 calories
-Shot of 80 proof liquor (1.5 oz) = 97 calories
-Pina Colada cocktail (4.5 oz) = 245 calories
-Vodka & Cranberry (8 oz) = 250 calories
-Rum & Coke (8 oz) = 240 calories
-Merlot red wine (5 oz) = 123 calories
-Pinot Grigiot white wine (5 oz) = 123 calories
-Champagne (4 oz) = 85 calories

Some of those 8 oz. drinks are more calories than one entire meal. Not to mention the fact that when most people drink, they have more than one drink. Before you know it, you’ve just gulped down 500 calories. Most beers contain high amounts of carbs (or sugar), which is stored mainly in the abdomen. I guess you can figure out why it's called a “beer belly.”

According to the Marin Institute for preventing alcohol problems, alcohol has more calories per gram than sugar and tends to be stored as fat in the abdomen. Along with contributing to weight gain, the Marin Institute reports that alcohol interferes with cardio-respiratory fitness by causing the heart and lungs to work less efficiently. It may also damage muscle groups and cause dehydration.

South Florida fitness trainer, Doug Jackson adds, “Not only is it easy to consume too many excess calories when drinking alcohol; alcohol also puts the body in a state not conducive for fat burning and muscle building. Alcohol intake spikes insulin levels, which can lead to fat storage, and then can quickly drop a person into a hypoglycemic state where they continue to crave sugary drinks and junk food.”

Fitness may be jeopardized when surplus amounts of alcohol are consumed but many other health risks come into play, and extreme bingeing can even cause death. Young people ages 18 to 25 have the highest prevalence of binge (39%) and heavy (14%) drinking. At age 21, a peak rate of 48.2% for binge and 17.8% for heavy drinking occurs, according to the 2001 National Household Survey on Drug Abuse.

If fitness and health are not good enough reasons to keep your drinking to a minimum, these scary statistics might. The National Institute on Alcohol Abuse and Alcoholism reports that each year, students between the ages of 18 and 24:

• 1,700 die each year from alcohol-related unintentional injuries, including motor vehicle crashes.
• 599,000 are unintentionally injured under the influence of alcohol.
• More than 696,000 are assaulted by another student who has been drinking alcohol.
• More than 97,000 are victims of alcohol-related sexual assault or date rape.

Keep your fitness in check by limiting yourself. If you're a female keep it to one - two drinks and if you’re a male just two or three drinks. Wake up feeling better knowing you didn’t drink your workout away (and without a hangover!)

Make Healthy Eating a Habit

WebMD gives incredible insights into health and fitness so when I came across their "Top 9 Diet Tips Ever", I had to share. These are simple ways to make healthy eating a lifestyle not a diet.

1. Drink plenty of water and other calorie free beverages
- Don’t mistake thirst for hunger. (Check out the previous blog!)

2. Be choosey about nighttime snacks
-Munching in front of the TV can throw your diet of course. Many companies make “100-calorie packs” helping you to snack smart.

3. Enjoy your favorite foods.
-Don’t be afraid to indulge in a cookie, or your favorite bag of candy every occasionally, but the key is moderation. (Remember: not every day and not in large amounts!)

4. Eat several small meals throughout the day.
- "Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight," says obesity researcher Dr. Rebecca Reeves, RD.

5. Eat protein at every meal.
-Protein is a fill-me-up food and satisfies longer. It also helps preserve muscle mass and encourages fat burning. (Lean meats, yogurt, cheese, nuts, or beans are great sources.)

6. Spice it up.
-Foods loaded with flavor stimulate the taste buds and satisfy more so you tend to eat less.

7. Stock up with healthy and convenient foods.
-Buy foods that you can throw into a meal in ten minutes or less. Healthy essentials: frozen vegetables, whole-grain pasta, reduced-fat cheese, canned tomatoes, canned beans, pre-cooked grilled chicken breast, whole grain tortillas or pitas, and bags of salad greens.

8. At restaurants order kids meals or split an entree.
-Portions are often much too large and high in calories, control it by ordering off the kids menu or splitting a meal.

9. Swap a cup of pasta, for a cup of vegetables.
-"You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables," says Dr. Cynthia Sass of the American Dietetic Association.

Remember that these tips are not just diet fixes, they should be applied in everyday living. True, long-term weight loss comes with a healthy lifestyle. Want to know if your daily eating habits are healthy? Take WebMD’s quiz and find out!

The Oldest Drink in the Book

Hundreds of ridiculous drink choices but only one that is free of calories, sugars, cholesterol, caffeine and other unknowns: Water.

That's right, good old H₂O has a lot to offer without all the hype. Drinking the recommended amount of water daily provides natural energy, assists in proper digestive processes, and helps to metabolize stored fat, aiding in the weight-loss. It offers many other health benefits, working to keep muscles and skin toned as well.

So, how much should you be drinking?

A study by the National Academy of Science says that women should be taking in approximately 91 ounces of water per day in food and beverages, which is about two and a half liters. For men, it is 125 ounces or about three and half liters daily. Although it may sound like a lot, consider that 20 percent of our water intake comes from foods. Overweight people need to drink an additional eight-ounces for each excess 25 pounds.

Floridians need to remember that with heat comes sweat, therefore more water is necessary to maintain proper hydration. Thirst should always be your guide. Being thirsty is the body's way saying it needs hydration.

More water is necessary when exercising. If dehydration sets in fatigue, weakness, headache, or lack of concentration are likely to follow. Dehydration prevents the body from performing at its peak fitness level. In addition, it can lead to excess body fat, poor muscle tone/size, as well as decreased digestive efficiency and organ function according to Fitness magazine. Without enough water, the body has increased toxicity, joint and muscle soreness, and water retention.

Often times we can mistake hunger for thirst, try drinking an eight-ounce glass of H₂O before diving into a meal, you will be less likely to overindulge. Try a bottle of water instead of an afternoon snack; you may just be in need of some liquid refreshment (try flavored water to add a little taste).

Simple Hydration Tips:

• Start hydrating early by drinking 1-2 cups of water in the morning
  
• Keep a water bottle with you all day long
  
• Drink before you get thirsty
  
• Drink 1-2 cups of fluids 30 minutes before exercise
  
• Drink ½ - 1 cup of fluid for every 15 minutes of exercise
  
• Replenish fluids lost from drinks that cause dehydration (alcohol, coffee, soda, tea)
  
• Keep drinking even after your thirst is quenched
  

Three No-Fail Strategies to Fit Living

Okay, so it has been two months now, how are your resolutions holding up? If one of your New Year's resolutions was to keep stay motivated and workout on the regular here are some tips to continue to stick with it! Keep a strong determination for success with these strategies and keep it up all year long.

• Get Support!
  
  • From January to March gyms across the country offer meetings, weigh-ins, and more to encourage, people to shed pounds. Members of the International Health, Racquet & Sportsclub Association's affiliated facilities are offer programs like "I Lost it at the Club!" Email healthpromotions@ihrsa.org to find a location near you.
    
• Write it down!
  
  • "Keeping a journal helps you stay committed to working out, it can be rewarding to see how much you've done, or a reality check to see that you haven't been exercising hard enough," says Amy Bento trainer on the DVD 10-minute Solutions: Tone Trouble Zones. Personally, writing it in my day-planner helps me to remember that it should be part of my daily routine and schedule, but any notebook will do. In addition, fitday.com offers a free online journal or fitnessjournal.org offers a log for a small price; both help set goals, track results, weigh-in, offer tips and other helpful tools.
    
• Prepare for Problems!
  
• Daily life offers obstacles that can interrupt your routine. Whether a late meeting makes you miss your favorite spin class, or rain puts the brakes on your daily run, invest in fitness DVD's and in-home equipment for easy access to a quick workout. Thirty minutes a day is all it takes; don't let life put a stop to your success. The FitTV channel plays a variety of workout programs throughout the day, and you can get them on-demand if you have the feature on your television. Check with local cable networks to find out if you get the channel.

There is no time like the present, so even if you didn't set a resolution to get fit, now is the time! Use these tips everyday and get on the fast track to success. Eat right, workout and make fitness a priority in your life!

Control your Portions, Control your Weight

Trying to lose weight takes discpline in both diet and exercise. Often times you may find your weight to have reached a plateau in losing weight even with regularl exercise. The cause for the stagnant weight loss may be overeating. By increasing your workout time, and decreasing calorie intake your body will begin to drop the desired weight.

Fitness Magazine gives these calorie comparisons for portion control:

Exercise	Calories* burned in 30 min.	Calories* burned in 45 min.
Yoga	80 = 1 apple	120 = ¼ c. of low-fat granola
Walking (4mph)	160 = 1 c. low-fat yogurt	240 = 1 serving pita chips + 1½ tbsp hummus
Spinning	224 = 1 c. cereal + ½ c. of skim milk	336 = 2 slices whole wheat toast + 1 tbsp peanut butter
Lap Swimming	256 = 1 energy bar	384 = 1 smoothie & 3 tbsp trail mix
Running (6 mph)	320 = 1c. low-fat chocolate milk & 1oz. almonds	480 = 1 banana & 2 oz. low-fat cheese + 5 crackers

* Based on 140 lb woman

Portion control is an important way to maintain a healthy diet while wanting to lose weight. Be sure to keep a balance in your diet, eating lots of fruits, vegetables, and protein. Eliminating one food source is not necessary in order to lose weight but by eliminating high sugar and high fatty foods the body change will be more apparent, more quickly. By simply controlling portions you enable eating a variety of foods and while still seeing results.

Even if you do not feel like you are over eating often times you may be. Seventy-six percent of Chef’s in a survey done by the Obesity Journal claimed to serve “regular portions,” but actual portions (steak and pasta) were two to four times larger than the U.S. Department of Agriculture suggests.

For more on how to judge appropriate portions check out RevolutionHealth.com's article.

Quick Facts: Focus on Your Problem Area

What bothers you most about your body? Do those love handles haunt you or is it that belly hanging over your pants? Maybe you’re just not quite as toned as you’d like. For whatever makes you body conscious, there’s a way to zone in on your problem area.

The Fit Zone is part of MSN.com’s website which gives exact muscle diagrams for men and women’s bodies and allows you to click and get tips. The interactive body offers exercises for the specific muscle groups by clicking on the desired area of improvement. These exercises offer guaranteed results for the area of your body in which you want to see change.

Whether you're wanting to beef up or tone up, click your heart out to get the improvements you want!

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.