Now that it's warming up, it's time to break out the hard bodies. Let's start nice and slow and begin with our arms. For a lot of us, our "wings" have been behind long sleeves, sweaters, and jackets, and they need a little love. You don't have to go to the gym, however, to work on your arms. (If you are a member of a gym then you can just add these moves to your workout.)

I am a big believer in doing multi-joint, multi-muscle moves, but for vanity's sake lets just focus on the arms. In case you didn't know, the tricep (jiggley part on the back of the arm) takes up 2/3 of your upper arm. So for all you bicep-minded boys out there, if you want real mass, focus on your tri's. For the ladies out there who do the wiggle test, tricep exercises are your friend.

While you're sculpting the back of your arms, why not work on your posture by doing rear delt (shoulder) and back moves to pull your back straight up since everything in we do in life hunches us forward (driving, computers, stress, gravity, etc). Use these exercises to pull your body upright -- it's not only good for your health, but good posture is sexy in and of itself.

I want you to do a circuit of these moves. So do one set of 8-12 reps for each move, and then move onto the next exercise without stopping. When you've completed all 8 exercises, begin again at the top of the list. Start with two times around the circuit, then work your way up to three and four rounds. No dilly-dallying or waiting around. This is meant to be done at an efficient and non-stop pace to keep the calories burning.

If you can get this workout done 3 to 4 times a week, you will see the changes quickly.

1. Dip into a bridge

I love this move! It was shown to me by the great trainer Adam Friedman. Sit on a bench or chair with your hands flat on the seat next to your hips and and your legs touching the floor a foot or two in front of you. Then extend your body away from the chair and lower your upper body down toward the floor, engaging the triceps in a dip. Then with your feet together and glued to the floor, push your hips up until your torso is parallel to the floor, making a bridge. Engage your glutes (butt muscle). Slowly lower your hips, push up with your arms and move backward until you are seated on the chair. That's one rep. This move is two exercises for the price of one. Squeeze at the top of both moves (tricep, then legs and butt).

2. Bicep curl to shoulder press

Hold a weight in each hand, arms at your sides. Then curl the weight up to shoulder level engaging your biceps, and press the weights all the way up toward the ceiling overhead. Pause at the top before slowly lowering the weight while bending your arms, pausing at shoulder level, back down to your sides. That's one rep. Make sure you don't swing your weight or allow it to drop suddenly on the way down from the press. It's a controlled motion. I would rather see you use less weight and have perfect form.

3. Push ups

If you can't do the traditional way then go down to your knees. It's imperative to keep your spine and neck angle straight (don't drop your neck or let your lower back sag). Don't use momentum but control the move from top to the bottom to get maximum benefit.

4. Standing squat dumbbell row

This exercise is great for legs, abs, and back. Stand with your feet at least shoulder-width apart, arms out in front at shoulder level with a dumbell in each hand. Sit down in a squat, engaging your abs to keep your back straight (even though you are slightly bent over) and pull your arms toward your body in a rowing motion. The weights should end up at your side with elbows behind you. Slowly stand up and return arms to the starting position. This is one rep.

5. Dumbbell kickbacks

Another one for the back of the arm. With legs shoulder width apart again, lean over at the waist, keeping arms straight by your side until your upper body is at angle to the floor. Bend at the elbow while curling the weight toward your bicep, then push the weights back and down to straight. Squeeze the tricep muscle at the top of the move. Be careful not to swing the weight and keep your elbows in a fixed position close to your body. You will work the legs again since you are in a mini-squat again.

6. 21's

This is a series of bicep curls broken down into two stages. Start with arms down by sides, weight next to legs. Curl up to the half-way mark (arms are now parallel to the floor) and back down 7 times in a row. Then from the half-way mark to the top of the curl 7 times. Finish with 7 reps at the full range of motion for a total of 21 reps.

7. Dumbbell chest press

Lay on your back with your legs and arms straight up, perpendicular to the floor, with a dumbell in each hand. Lower the weights while bending your arms out to the side in an L-shape until elbows touch the floor. Then push the weights back up while contracting your chest and triceps. That's one rep. Your leg position activates the abs while your arms do the work. If you want to challenge yourself more then do one arm at a time leaving the resting arm in the air.

8. Bent over, rear delt flies

Sit in a squat, slightly bent over at the waist, back straight and arms out in front. Pull your arms back until they are straight out to the side, perpendicular to your body, keeping them slightly bent at the elbow, while contracting your upper back and shoulder muscles. Return arms to front position for one rep. This works those rear deltoids in your upper back and balances out the front shoulders muscles, which are often overworked. This move is also good for posture.

That's it! Once you do the 8 moves, get some water and start again at the top. Really feel the muscles (even if you don't see them yet), and get into your body. Believe me, you will see those arms shaping up in no time. From a sweater, to a T-shirt, then tank top and bathing suit. Oh yes!

Good Luck,

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Beach season ought to be a sensual time of bare skin and sunshine. But for many of us, sand dunes inspire doom and gloom, as we look down regretfully at our winter-thickened bodies.

Researchers at UCLA surveyed more than 50,000 people — picture the white coats trolling Venice Beach — on body image and swimwear, and they discovered that only one-quarter of men and 12 percent of women feel comfortable wearing a swimsuit in public. Call it Tankini Syndrome: Most of us would rather hide in the beach grass than show off at the beach. And that's no way to approach the sexiest time of the year!

Of course, the best way to shape up for the skin season is to make consistently healthy food choices, day in and day out. But research shows that certain foods — from salt-laden salads to sugary summer cocktails — can actually sabotage our smart choices.

Indeed, some foods not only make us fatter, they make us look fatter than we really are, by causing the body to retain water, shocking us with high calories, and otherwise pumping us up in all the wrong ways.

Learning to identify and avoid these bust-out foods could be the difference between a glorious day in surf and sun, and a paranoid one stuck under a mumu, washed up behind the tide-line.

Here are six foods that can ruin your summer fun.

1. Caesar salad

Salt binges can lead to water retention, which gives you way too much in common with a blue whale — and it’s so embarrassing when Greenpeace shows up and tries to roll you back into the water. And with the sodium-soaked trio of anchovies, fried croutons, and Parmesan cheese, Caesar salad is a salt mine in a bowl.

But it’s not just sodium: Caesar ranks right up there with taco salads as the most misbegotten "health" foods out there. Need proof? A Chili’s Chicken Caesar Salad has 1,010 calories, 76 grams of fat, and 1,910 mg sodium. If you spill some of it, you should chuck it over your shoulder for good luck.

2. Potato salad

This mayo-drenched spud festival may be a summertime staple, but it’s capable of doing both short- and long-term damage to your beach bod. The short-term damage comes from the carbs in the potatoes, which produce gas as they’re digested — cue the on-shore breezes — and the high sodium content: a full cup of the stuff can contain well over 1,000 mg of sodium. And this simple "salad" is one of the most calorie-dense foods on the planet — so you eat now, and pay later, and later, and later.

3. Cruciferous vegetables

Nutritionists will tell you that cruciferous vegetables — including broccoli, cabbage, kale, and Brussels sprouts — are the best foods for any occasion. And they’re great foods for maintaining long-term weight loss. But we offer a single exception: the moment immediately before you don a swimsuit. These veggies contain a complex sugar called raffinose, which is not digested by the body.

Instead of feeding you, the raffinose ends up feeding the uncouth bacteria in your stomach, which express their gratitude by giving you gas and bloating. By all means, go cruciferous after the beach visit, and you'll fill your belly with nutrient-dense foods, not the calorie-dense variety.

4. Chili

Chili's paunch-heavy impact deserves a mention, especially since the meat-and-bean concoction is so likely to decorate countless hot dogs this summer. Even without meat, chili can have you nervously clutching your belly with both hands to cover the swell-and-ripple effect of too much sodium and a big helping of beans (beans are the most abundant source of the bloating sugar raffinose).

Even Au Bon Pain’s Low-Fat Vegetarian Chili has nearly 1,300 mg of sodium and a slurry of beans in a 12-ounce cup. Make your own low-salt bowl at home, though, and you'll have a healthy meal and process it before sunrise. Assuming you can work out any after-effects with your family and friends, it's all good.

5. Margarita

For many, the beach and neon-tinted booze go hand in hand, but this summertime favorite hits you on two levels: First, with a tide of sugar in the form of high-fructose corn syrup that comprises 99 percent of margarita mixes out there. Second is the immediate impact of the salt-encrusted rim, which will keep all of that liquid stored up in your midsection. A 12-ounce goblet rings up 564 calories and 2,150 mg of sodium. A couple of these will have your belly looking more like a water balloon than a washboard.

6. Beef and Broccoli

Remember what we said about the raffinose in cruciferous vegetables? That's the first reason you should avoid the beef-and-broccoli special at the Chinese takeout. If they serve it over lo mien noodles, the carb payload can create a gas build-up as it passes through your system.

The beach-body death blow, however, comes from the guaranteed quadruple-digit sodium count in so many Chinese dishes. For perspective, P.F. Chang’s traditional beef and broccoli dish has more than a day’s worth of sodium — plus 65 grams of fat, enough to cloud the entire vacation weekend.

As for the very best foods you should be eating when you're feeling fat, stressed, sad, tired — or want an instant brain boost or to get "in the mood" — check out these superb food fixes for whatever your body or mind may need.

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Summer is fast approaching. Without fail, right around Memorial Day people begin asking me what they can to do to look great in their bathing suits for the upcoming swimsuit season. Unfortunately, this leaves us little time. It seems that during the previous six months these people forgot that the health club was open (!). Don’t worry; all is not lost. Let’s just say we’ve got four weeks to work a small miracle.

The 4 week swimsuit exercise program

To start out, you need to get on an exercise program. Now, with only four weeks to shape up, this means you’re going to have to workout hard—and often. You’ll probably have to spend more time in the gym than you are accustomed to. Believe me, it will be worth it. We must start burning body fat and shaping those muscles as quickly as possible.

1. Strength training

Your strength-training routine will be as follows: You will work out four times a week. Twice a week you will do lower body and abdominal exercises; the other two times you will do upper body exercises. You mustn’t go easy on your workouts either. For each of your exercises, you should do three sets with 12-15 repetitions each. You’re working on developing muscle to increase your metabolism, which in turn will help you burn off extra body fat and shape your body.

2. Cardiovascular training

Your cardiovascular training is the key to burning off body fat. Remember, though, that if you neglect your strength training program, this portion will almost be useless. Together, strength training and cardiovascular exercise combine to make your body into a fat burning machine. And it keeps burning fat for much longer than the time you spent exercising. Try to do some cardio at least five to seven days a week. Don’t worry about where your heart rate should be. Just make sure that you’re working out at an intensity that pushes you…but not so much that you’re gasping for breath! Your cardio routine should be between 30 and 45 minutes long, depending on your fitness level.

The 4 week swimsuit eating program

You can make some dramatic changes in four weeks, but it is vital that you are disciplined. First of all, eat five to six times a day. This means eating breakfast, lunch, dinner, plus two snacks in between. During these four weeks, focus on getting a little protein at all your meals (lean meats, fish, or chicken). Do not eliminate carbohydrates, though. You also need a starchy carbohydrate (whole wheat pasta, whole wheat bread, fruits, or potato) and a fibrous carbohydrate (any vegetable) at each meal in addition to the protein.

Make your snacks high-protein. Protein takes more calories to burn, therefore it increases your metabolism. The last two weeks, you might want to substitute another fibrous carbohydrate for the starchy carbohydrate. This strategy will help you gain a lean look.

Create healthy habits to last a lifetime

Ideally, you should follow a healthy lifestyle every day. This program won’t give you the results you would see if you’d been exercising the last six months. However, you will definitely see some changes. By following the prescription very closely for four weeks, you can get a desirable body that makes you feel very comfortable putting on your swimsuit and being the envy of everyone.

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With swimsuit season steadily approaching, it may be high time to focus on that workout regime and diet strategy you vowed to pursue over New Year's. Even though you probably stalled your healthy eating plans through spring, the change of the season is the perfect time to pick out some new choices and get your body in tip-top shape. Atkins, South Beach, the Zone diet; you know the drill. It can all be a confusing mess if you don't know how to manage your daily fare. Here's how to choose the best summer diet for optimal health to leave you with boundless energy, and plenty of time to enjoy summer season in the best shape ever:

1. Natural sugar does it. It's easier to cut out processed, sugary and fattening foods in the warmer months, especially with the wide selection of fresh fruits and vegetables readily available. Fresh fruit is best in the morning, and you can jumpstart your day with a serving of your favorites; try an apple, pear, or other favorite fruit on an empty stomach and look forward to steady energy in the morning; without the caffeine addiction!

2. Go steady. Look for whole grains and slow burning carbs (oatmeal and brown rice are ideal) for maximum energy. Just supplement a granola bar or two into your daily lineup of snacks and you'll notice consistent energy and sugar levels the rest of the day.

3. Make the most of summer fruit. When it comes to post-lunch snacks and dessert after dinner, nothings beats a chilled bowl of fresh fruit. Just be sure not to overdo the sugar here; even natural sugar has its evils. Balance fruit with a protein snack like cottage cheese, yogurt, or even a strip of cheese.

4. Staying regular. Maintain some healthy fiber in your diet with plenty of greens, beans, or try a fiber supplement. This will help your body eliminate toxins naturally, boosting your energy in the process.

5. Stay hydrated. Take a second look at that fruit juice; if it's filled with sugar, it's probably damaging your diet. Drink plenty of fresh spring water, or try a flavored option for some variety.

6. Don't eat too close to bedtime. Nothing will kill your healthy eating plan than a late-night dinner that doesn't digest. When you're sleeping, your metabolism is almost turned off; you'll probably wake up sluggish and tired from the previous night's intake. Choose light meals closer to bedtime instead; salads are a great choice.

7. Avoid the big three. Summertime means lots of water-based, easily digestible food. Avoid the Big Three as much as possible: Barbeque, Mexican, and Italian. These are great for those stick-to-your ribs winter meals, but will leave you stuffed and lethargic during the warmer months.

8. Power walk after dinner. A great way to help you digest that meal, take a quick stroll for 15 minutes and you'll get in some extra exercise, stress-free.

These are just eight ways to incorporate some healthy eating patterns into your lifestyle this summer. Enjoy the beach with a healthy eating plan that's sure to keep you vibrant and energetic throughout the season!

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Practical Tips for Getting into Shape this Summer

As the days begin to last longer and the temperature rises from freezing to slightly tolerable we all begin to think about summer. Of course with summer comes barbeques, picnics and days at the beach. Suddenly, you are in a panic! Beaches mean swimsuits and swimsuits mean that everyone can see every extra pound you put on while hibernating all winter. It is time to put the weight loss plan into gear and get in shape for swimsuit season.

Before you go and begin a crash diet and begin to starve yourself, consider some options that will be easier to maintain even during the cold winter months so you won't find yourself in this same spot next year trying to get in shape for swimsuit season.

Of course your eating habits are always something to look at when considering both your physical shape and your weight. If you are living off of potato chips and ice cream you are going to have a difficult time getting yourself into shape for swimsuit in any kind of short time but that doesn't mean you have to completely give up your favorite foods nor does it mean you have to live on lettuce and twigs. Just one soda per day can add 15 pounds to your weight in one year, so if you reduce by one soda you can lose 15 pounds in that same year.

Replacing the soda with juice is not a great option either as you will find that soda and juice are not that different in calories, drink a bottle of water in place of that soda and increase your chance for easier weight loss. It is best to completely cut out soda and sugary drinks completely but if you must have your sugary drink then cut it down as much as you can. Replacing the chips and ice cream with something a bit more healthy is not a bad idea but keep in mind you can also get baked chips and frozen yogurt if you absolutely must have them. There are many brands out there now that are very good and some are even better than the real thing.

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It's almost the season for cooling off with an iced-coffee drink. While that may seem tempting, remember that a sweetened iced mocha latte with a dollop of whipped cream on top is packed with hundreds of calories, so it won't help you fit into your bathing suit. To help you slim down and enjoy warm weather treats, Steve and Elena Kapelonis, founders of The Pump Energy Restaurant in New York City, were invited on "Today" to share their healthy recipe for a thick coffee shake as well as recipes for tasty, protein-packed dips.

Thick Coffee Shake

Serves one

INGREDIENTS

1/3 cup skim milk, rice milk, or soy milk
2 teaspoons instant coffee or espresso granules
1 teaspoon sugar or Splenda
8 ice cubes, roughly broken
1/2 cup nonfat coffee frozen yogurt (1 generous scoop)

DIRECTIONS
Put the milk, coffee granules, sugar, ice cubes, and frozen yogurt in the canister of a blender. Blend until smooth. Serve immediately.

TIPS
Nutritional analysis: carbs 30 g; protein 11 g; fat 0 g; fiber 0 g; and calories 170

Guacamole

Makes three cups

INGREDIENTS

4 avocados, peeled and pitted
1 large or 2 small cucumbers, peeled, seeded and roughly chopped (about 1 1/3 cups)
Juice of 2 small limes
1/2 cup chopped scallions, white and green parts
1/2 cup firmly packed chopped fresh cilantro
1 teaspoon extra-virgin olive oil
1 small garlic clove, minced
1/8 teaspoon cayenne pepper
Pinch of sea salt

DIRECTIONS
In the bowl of a food processor fitted with a metal blade, combine the avocados, cucumber, lime juice, scallions, and cilantro. Pulse just until mixed and chunky.

Add the olive oil, garlic, and cayenne. Season to taste with salt, if using. Process until almost smooth but with a little texture. Serve immediately or transfer to a small glass bowl and cover with plastic wrap resting directly on the surface of the guacamole. Refrigerate for up to one day. Leaving an avocado pit in the guacamole will help keep it fresh.

TIPS
Nutritional analysis (for a two-tablespoon serving): carbs 2 g; protein 0 g; fat 2 g; fiber 1 g; and calories 25

Pumped- up Hummus

Makes about 2 ? cups

INGREDIENTS

2 1/2 cups cooked or canned and drained chickpeas
2 1/2 tablespoons tahini
1/2 teaspoon sweet paprika
1/2 teaspoon ground cumin
1/2 teaspoon garlic powder
1/4 teaspoon freshly ground black pepper
1/2 bunch flat-leaf parsley, coarsely chopped (about 1 cup)
Juice of lemon
1/2 cup diced onion
Pinch of sea salt, optional
4 to 5 tablespoons water

DIRECTIONS
In the bowl of a food processor fitted with a metal blade, combine the chickpeas, tahini, paprika, cumin, garlic powder, pepper, parsley, and lemon juice. Mix for about 30 seconds, until blended. Add the onion and a tiny pinch of salt. Pulse until all the ingredients are nearly smooth.

Taste the hummus and add as much water as necessary for the correct consistency. Process until as the mixture is as smooth as you????d like.

Serve the hummus at once or transfer to a glass or plastic container with a tight-fitting lid and refrigerate for up to three days. Let the hummus reach room temperature before serving.

Note: If using canned, well-rinsed chickpeas, omit the salt completely.

TIPS
Nutritional analysis (for a two-tablespoon serving): carbs 5 g; protein 2 g; fat 1.5 g; fiber 1 g; and calories 35

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How to lose weight the healthy ‘weigh’

Chere Bork, a local speaker, life coach, registered dietitian and licensed nutritionist, offered the following tips for getting ready for swimsuit season this year:

1) Get active and stay active. Having physical activity 30 minutes a day or using a pedometer really works. Bork recommends using a pedometer to see how much you walk each day, then walk 2,000 steps more than what your baseline is. “I recommend increasing their steps by 1,000 a week,” she said, pointing out that 10,000 steps equals five miles.

“I’d highly recommend a pedometer, especially when you walk. You have to see what your baseline is,” Bork said. “Movement makes you smart,” she said. If you take a walk at lunch, you’ll get more done in the afternoon.

2) Eat lean protein at every meal. “Protein is the focus of new research,” Bork said. “When you eat protein, you feel full for hours.” She said there was a study showing that eating six ounces of pork a day can help maintain lean muscle mass.

3) Pay attention to portions. Bork recommends an easy tip – use smaller plates. And, she says, on that plate, fill half the plate with vegetables, a quarter of the plate with starch and a quarter with protein. Use measuring cups to do portion sizing. Eat one cup of noodles. Use a cup measure to put cereal into a bowl.

4) Eat breakfast. “It gets our metabolism going,” Bork said. “Our body is like a furnace. It starts moving and working. When people don’t eat breakfast, there are more episodes of eating. People eat more because there are more times they’re eating.”

5) Stock your refrigerator, pantry and freezer with healthy options. Bork recommends lean meats, unprocessed dairy, whole grains.

6) Reduce refined carbohydrates and replace them with vegetables. Bork pointed out that a half cup of vegetables has 25 calories, while a half cup of noodles has 80 calories. “You can still have the white pasta,” Bork said, “but remember that whole grains should make up half your bread, cereal and pasta choices.”

7) Make the most of filling foods. “All foods are not equal. Foods that are water-based such as soups or salads can actually make you feel fuller.” Bork said eating protein helps people feel full as well.

8) Be mindful of your eating habits. “Do you eat really fast? Do you have a rule that you have to clean your plate? Do you eat in front of your television?” Bork asked. “Losing weight is just mindful eating. Mindful eating is part of mindful living. Mindful eating is just living in the moment, noticing if you’re hungry or full and paying attention.”

9) Cut 100 calories. Bork said that 100 calories a day is equal to 10 pounds a year. “It could be little things like decreasing your salad dressing from regular to lower fat, that one piece of cheese on your sandwich,” she said. “It can be painless. It can be that you just put jam on your toast instead of butter. One teaspoon of butter is 50 calories. It’s pretty easy.”

10) Keep track of what you eat. “The No. 1 way to lose weight is to write down what you eat,” Bork said. She recommends keeping track of what you eat and keeping an exercise log noting how many times you exercise. “It’s recommended that you weigh yourself once a week,” she said. “I tell people to weigh themselves on Wednesdays.”

Bork said the weight-loss classes she offers fill up in March and April as people think about getting outside – it’s second only to January and New Year’s resolutions, she said.

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These classic exercises will get your body swimsuit-ready in no time.
By Lisa Kovalovich

Haven't been hitting the gym lately? There's still time to get in shape! Simply do these four classic -- and always effective -- exercises three times a week. They'll shape up your toughest-to-tone body parts in no time. (Combine with three weekly 45-minute cardio sessions for even quicker results.)

Walking lunge (for 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. Repeat sequence as many times as you can, "walking" down a hall, across your living room, or in your back yard.

Squat (for 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 thighs parallel to the ground. Hold for three counts, then return to standing. Repeat as many times as you can.

Push-up (for chest, arms, and back). Get on hands and knees on the floor. Keeping your knees on the ground, walk your hands forward until your body forms a straight line from your head to your knees. Be sure your hands are directly below your shoulders. Slowly lower your chest toward the floor, then return to starting. Repeat as many times as you can.

Mini-crunch (for abs). Lie on your back, hands behind your head, elbows out to sides. Bend your knees and plant your feet flat on the ground. Using your abdominal muscles, lift your shoulders one inch (only one inch!) off the ground. Hold for two counts, and then lower. Repeat as many times as you can.

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By Julie Luther

Now is the time of year when you may be looking in the mirror and wondering how in the world you are going to put on a bathing suit.

During the winter months, we have a tendency to cover up our bodies and when spring comes ... ouch.

There are several factors that are to blame — age and stress to name a few — but don’t despair.

Here are some solutions.

Step 1: Burn, baby, burn

As you get older, you need to exercise more to get the same result that you obtained when you were younger.

Sorry about that.

You can embrace it or you can moan about it.

I say embrace it. Begin adding 10 more minutes of cardio each day, slowly and progressively, until you are performing 45-75 minutes, five days a week.

Step 2: Pump you up

Our metabolism is affected by how much muscle we have. The more muscle, the higher the metabolism.

But aging robs the body of muscle, so strength training is needed to retain it.

Step 3: Waiting to inhale

Pay attention to your food intake.

To lose pounds, your intake should be between 1,500 and 1,800 calories a day.

On days that you don’t exercise, reduce your consumption by 300 calories.

Eat a variety of foods and strive to consume 60 grams of protein a day, 20 grams of fiber and between 30 and 60 grams of fat.

Step 4: Sit up straight

Practice good posture.

Take a very deep breath. This will lift up your chest. Now as you exhale, continue to hold yourself up.

This requires your abdominal muscles to work, will enhance your posture and reduce the "pooch" in your abdominal area.

Step 5: Crunch time

Perform 10 minutes of abdominal and core exercises a day.

Hire a good trainer to teach you a variety of movements or take some specialty classes that stress the ab and core.

Step 6: Stressed out?

Practice skills that will help you let go of stress.

Yoga, deep breathing, tai chi or just talking about your day with a friend are all great techniques.

I know this looks like a ton of stuff to do, but don’t worry.

Systematically work these into your life and you will look fabulous this summer.

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AUGUSTA, Ga.---Summer is almost here. Is your body “bathing-suit ready”? The following are five steps that men and women can take to get healthy and lose weight for swimsuit season and the rest of the year.

Step 1: Know yourself and be realistic. Take the time to figure out what your “problem areas” are in terms of bad habits, including late-night eating, skipping breakfast, drinking large amounts of sugary beverages, oversized portions and limited activity. Select a few areas to work on so you do not become overwhelmed. Make sure your goals are achievable; this will help you stick to your plan. Rather than focus on a magic weight or clothing size, look at healthy living parameters such as lower cholesterol, lower blood pressure and lower blood sugar levels.

Step 2: Look at the time. How you time your meals is crucial.
When you skip breakfast, eat a small lunch and are starving by dinner, it’s easy to overeat. Instead, space your calories out throughout the day. Consuming too many calories at one time leads to excess calories being stored as fat. You should never feel stuffed or starved; aim to eat enough so that you are content and comfortable. Read labels to determine correct portion sizes and stick with them.

Step 3: Avoid crash diets. If their promises seem too good to be true, they probably are. Although crash diets may seem to work in the short term, you are likely losing only water weight, not fat. In addition, if you drastically decrease your calories, you can slow your metabolism and make it more difficult to lose weight down the road. Make good health a goal you live with for the long term.

Step 4: Stay hydrated. Nothing beats water. If you’re not a water drinker, try sugar-free drinks. Try to avoid sodas and juice drinks, which provide extra sugar and calories.

Step 5: Get moving. Make exercise a habit and stick with it.
Choose an activity that you really like, such as walking, biking, aerobics, swimming or tennis. Remember, if you find something you enjoy doing, you are more likely to continue with it on a regular basis.

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