{This post was written my fitness column on LA’s the Place – “The Fit Life.” It gives you some quick and easy real life tips on getting in shape for the summer. . ~Helen}

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You’re standing in the fitting room filled with dread. The harsh overhead lights don’t do anything to ease your fear of the garment clutched in your hand. You slowly strip down, peel on the suit. And scream. Yup, it’s bathing suit season once more.

It may seem a daunting task to fit into that suit (or swim shorts), especially if you have more than a few pounds to lose. There is no quick hacks to safely losing weight, however, but there are some simple steps you can take to get you there faster.

1.     The magic weight loss combo
You need to both firm up your muscles and burn the layer of fat over them to put your best body forward. Doing just cardiovascular activities (ones which raise your heart rate) will help with fat loss but won’t change your basic underlying shape. Strength training will help firm and sculpt your muscles, and burn some fat, but may not be enough to trim that pesky layer. Cardio and weight training together is the magic combination for a new and improved physique.

2.     Be a better body time-saver
Performing both aerobic exercise and strength training seems like it would take a lot of time, but it really doesn’t have to. The secret is working harder, smarter and being more efficient. Walking on a treadmill for hours on end is great for your overall health, but it’s not going to do that much to stoke your fat burning furnace. You need to work focused and targeted. Pick a challenging activity such as Spinning®, running, swimming or step aerobics (yes, that’s still around and better than ever). Or perform plyometric intervals like jump squats, knee tucks or side jumps. When you strength train, do exercises> that use multiple muscles at once – push ups, squats, lunges, walking lunges, planks and pull ups. These burn more calories and work more of your body faster. The best of both worlds? Kettlebell training. Kettlebells are incredibly challenging cardiovascularly, and also strengthens your muscles. Kettlebell training burns a ton of calories and turns you into a fat burning machine (read my column on kettlebell training to learn more).

3.     Supercharge your diet
Start your morning with a protein-rich meal to keep you fueled throughout the day. Low fat cottage cheese (without any sugary additives) is an excellent choice. Sprinkle some almonds and fresh berries on top to give you staying power and better heart health. Another benefit to eating a high-protein breakfast is you avoid the “afternoon slump” that plagues so many of us. This bout of fatigue often causes you to rush for a sugary, fattening snack to help keep you awake. Sugar in the afternoon does not help you fit into that bikini.

4.     Carbs: To eat or not to eat…that is the question
Carbohydrates (breads, pastas, rice, sweets, cakes, tortillas, chips, candy, even some vegetables and fruit) are often villainized. In truth, we need carbs in our diet. What we don’t need are processed foods high in simple carbohydrates with little nutritional value. Whole grains, fruits and vegetables are an important part of most diets. However, it’s easy to overdo “carbs” overall and if your goal is to lose weight quickly, backing off on the carbs might be a help.

What works for many is to limit “obvious” carbs to once per day (this does not include fruits or vegetables). You might have old fashioned rolled oats with your cottage cheese for breakfast and that would be your carb for the day. Or you choose an “extra fiber” bagel with lunch. Perhaps save your carb for dinnertime. The best time to eat a carbohydrate, by the way, is immediately before or after a hard exercise session. So if you really want that muffin, time it to correspond with your workouts.

It’s all a matter of finding what works for you. Too few carbs can leave you exhausted. Too many and you don’t lose weight. Chart what you eat and how you feel. Base your carb intake on that. There is nothing wrong with cutting back for a short period of time. But for the longer term, we all need the fiber and other benefits whole grains provide. Just use common sense and try to eat a balanced diet.

5.     It’s all in the ‘tude
One of the easiest ways to look good in your bathing suit? Wear your smile and a happy attitude. It sounds hokey, I know, but if you think you look good, other people will think you look good, too. Stand confident. Stand tall. Be happy. Think of all the things your body has accomplished. Every scar, every stretch mark tells the story of your life. Remember – you are your own harshest critic. Others don’t see the faults you do. Cut yourself some slack.

Work hard. Eat smart. Wear a smile. It really is that simple.

Helen M. Ryan is an ACE-certified trainer, Spinning® director, author and speaker. Follow her on Twitter & Facebook.

“I see a red door and I want it painted black, no colors anymore I want them to turn black.” ~Rolling Stones

I remember those days of ugly PMS clearly.

I was angry, tired, aggressive, my breasts hurt horribly and I was bloated.

The world was black, my life felt bleak, and it was nearly two weeks of hell.

Pre-menstrual syndrome might not seem like a topic for a weight loss blog, but this is more than a weight loss blog. It is a blog about improving your weight, your health and your life.

PMS doesn’t improve anyone’s life.

Over the last seven years I have had very minimal PMS symptoms except for cravings for salt and sugar (and occasional breast tenderness – TMI). I can’t seem to get away from those. But I no longer cry or get angry. I still do what experts say not to do (eat sugar, drink caffeine) and yet over the last seven years I have been a new woman just before “that time of month.”

Why?

Put quite simply – exercise. Lots of exercise. Exercise has been a miracle for me in many ways (helping me lose 80 pounds of fat, for example) but suddenly last year I realized that exercise had also made my PMS symptoms much lighter. I’m not sure if strength training would give me the same benefits, but I have taught Spinning® at least four days a week for six years, which directly correlates to my amazing reduction in PMS.

Coincidence? I think not. So let’s see what cardiovascular exercise does for menopause, which is just around the corner. Sigh.

Onward and forward.

~Helen

Photograph ©Mars(3)

“Wind me up and watch me go, where she stops nobody knows. A good excuse to be a bad influence on you.” ~Pink

I used to be an avid weight lifter and hated anything cardiovascular. I would run, sure, but despised every minute of it. Sometimes I would ride my bike to school but only out of necessity because I didn’t want to take the bus. For the thrill of it, the power of it, the invincibility of it, I would always lift weights. Nothing beat the feel of cold, hard, heavy steel in my hands.

Now that I’ve gotten older I have switched teams and am a die-hard cardio fiend (in the form of Spinning® and cycling). How and when this traitorous change happened I am not sure. All I know is that I’ve played on both sides equally and aerobic exercise is now my drug, I mean exercise, of choice.

This is the question debated hotly back and forth in the fitness world: “Which type of exercise – cardio or strength training – is best for weight loss?” Trainers and group exercise instructors fight over this at length. Both camps claim that “mine is better than yours,” with trainers leading the weight lifting charge and class instructors flying the cardio flag.

All the while, Pilates and yoga gurus probably stand quietly and Zenly by, with their tight cores and neutral spines,  laughing at our inability to come to an agreement.

In many cases, the weights vs. cardio camps are so intensely divided that it is almost like our political system. No matter what common sense (or the U.S. population) says, Republicans and Democrats agree only to vehemently disagree, not seeing any shared ground. Exercising for weight loss, like politics, is full of gray areas and again like politics the best answer is the common sense one: a little bit from both sides.

There are many variables and subcultures even in the respective camps (high intensity training, super slow training, aerobic zone training, interval training) and I am not going to get into those now. Like everything relating to losing weight, becoming healthier and living a full life, the letter B is our friend. B is for balance. No one wants a one-sided relationship, and that includes your body.

To lose weight, and maintain what you’ve lost, you need both aerobic exercise and weight training. It’s that simple. Weight training gives you a longer calorie burn after exercising, while aerobic activity burns off large amounts of calories instantly. They really are the yin and yang to each other.

If you were to ask strength training and aerobic exercise to sell you on their benefits, their answers would be this:

Captain of Team W -Weight training:

I…

• Give you a longer “after burn”post- exercise
• Increase your muscles’ size and strength (or “tone you up” as some, ahem, like to say)
• Help you burn more calories throughout the day since muscles need more calories to just survive
• Increase your bone density
• Help you look thinner as muscles, while heavier, take up less room than fat

Captain of Team A – Aerobic exercise:

I…

• Burn a lot of calories right off the bat
• Help you become leaner overall
• Increase your lung and heart size and function
• Release endorphins (the pain-killing chemicals)
• Put you in a better mood
• Circulate fresh oxygen throughout your body (and help you feel more alert)

As you can see from this very partial debate list, both types of exercise are essential. The trick is finding something that works for you and that covers both bases. Often, we are either “weight lifters” or “cardio freaks,” and our health truly is the sum of both. This is where we have to learn to play nice with the “other side” and not be so partisan.

Find an activity you love to do that challenges you…and mix in what you need but don’t necessarily love. My choices: Spinning classes and outdoor cycling for aerobic exercise (and mental health adjustment); body weight exercises with the TRX system for strength; kettlebells for a mix of both. This combination has kept me fit and happy and rarely do a I pick up an actual weight anymore. I choose my “poisons” wisely and am happier for it.

The right exercise to help you lose weight? Marry Camp A with Camp W, and produce cute little super fit Camp AW bodies.

What about you? Which category do you fall into? And what is your “acceptable” cross-training method?

Onward and forward.

~Helen

P.S. Not sure how much exercise you really need? Read my exercise post on that subject.

Fitness Model: Alana Clarke

(Disclaimer: The TRX link is indeed an affiliate link. I figured – I love the product, might as well make a penny off of it. Someone has to pay the bills.)

“Turn and face the strain, ch-ch-changes.” ~David Bowie

The single most effective tool in weight loss is unpredictability and change.

What do I mean by that? Not letting your body know what to expect or what’s coming up next. Shocking it on several levels to keep it on its feet and your metabolism fired up.

You hear about “shocking” you body with exercise, but how about shocking your body with your eating habits? If you are like most people (myself included since I start 360 mornings a year with oatmeal), you get used to eating the same foods day in and day out. It’s surprising to realize that you really do eat close to the same number of calories every day, be it a higher number or a lower number. Your body knows this and depends on this information to keep you fat.

If you are focused on eating only 1,200 calories a day your mind will find a way to throw a whole pizza in there just to keep your fat stores happy. Just sayin’.

If you vary what you eat, how much you eat, and what you do for exercise, something magical happens. Your life becomes more unpredictable and your body starts to respond…so does your brain. Humans thrive on variety. Surprising your body with both food- and exercise changes has the added benefit of empowering your mind.

The simplest way to excite your body and your mind is to plan each week as something different. The first week you might eat fewer carbohydrates (carbs) and more good fats, and the second week more carbs and less fat. The third week you might want to try vegetarian (which requires more creativity) and see how that works for you. Cycle back to the first week and start again, or plan something completely new. Make it unique and different.

Change the actual number of calories you eat each day, too. For a couple of days eat fewer calories, then eat in the mid-range. Eat fewer calories again,  then mid-range. Never let your body know what your brain is up to. Do not let your body predict how many calories are coming in. Once  your body knows that you are restricting calories it will start to slow down its metabolism to compensate for the perceived “famine.” Don’t let it think the famine is coming by alternating your calories.

Also allow yourself one day per week to not pay attention to how much and what you are eating. I’m not saying go whole hog on the binging. I am suggesting eating as any “normal” person who is not watching their weight would on a relaxed day. Just eat and enjoy. Then start with lower calories the next day again and cycle through your calorie-varying trick.

As an example of the “free day,” yesterday I went to the movies and ate movie theater popcorn. As most of us know, movie theater popcorn is loaded with fat and calories so we avoid it like the plague. I ate the butter-laden popcorn guilt-free (not so good for the heart) because it was part of my planned day of “diet rest.” I enjoyed it and today I had zucchini and egg whites for breakfast. My body is questioning my judgment right now but my head is happy. A happy head equals diet success because you don’t feel deprived. Once a week take this planned “rest” day and see how well it works.

With exercise, instead of sticking to your usual routine, follow the same “week by week” cycling as with the food.  While keeping a balance, one week perform more cardio, one week more strength training, and one week add something completely different (Spinning, Zumba, TRX training, kettlebells, dancing, BOSU, Spri 360, Gliding Discs, ropes, boxing….). Some weeks work with heavier weights and lower repetitions, then other weeks work with lower weights and higher repetitions. Change the tempo (faster, slower) and even add intervals. Work with free weights some weeks, then body weight and exercise tubing other weeks. Look for options. As a Spinning instructor I am often locked into a Spinning schedule for cardio, but some weeks I teach more, some weeks I teach less and I always, always change up my strength training routine (it’s no routine!)

So be unpredicable. Be fearless. Make change.

Onward and forward.

“Help, I’m alive…” ~Metric

There are times, a day or so after a really hard workout, when I really do feel like saying, “Help, I’m alive!” Because a) I need help to get out of bed or even just sit and b) I feel alive. Sometimes, though, after a killer session with – say – kettlebells, I wish I weren’t alive to feel the muscle soreness. That’s when simply lifting my arms or closing my legs becomes a challenge and my body laughs at me.

That level of muscle soreness (DOMS – or delayed onset muscle soreness) is rare if you’ve been working out for awhile, but when you first start an exercise program or change up your workout it’s a familiar feeling. Good pain, as we are prone to say.

Why is the pain good? Because of one simple thing: You know your muscles have been worked. Who cares about the science behind it or why we feel sore? Who cares if it really means anything? The true value of DOMS is how it makes us feel emotionally:  we have done something for us, our bodies, and our minds. This one day, our muscles screaming with every movement, is a day that we have broken free of past patterns, defied the odds, and moved our bodies in a way they aren’t used to.

With every wince we are reminding ourselves that we are strong, determined and alive.

THAT is good pain.

May the DOMS be with you.

Onward and forward.

Yup, that’s right. The Holidays are approaching and with the joy also comes the despair: How to keep from waking up on January 1 feeling like a heffer.

I’ve rounded up last year’s articles from both of my blogs on keeping holiday weight gain at bay. With tips on how to eat better, how to trick yourself into eating less, and how to fit in some exercise, this year you might just be able to button your pants come January.

If you have any tips you would like to share on how you avoid Holiday weight gain, we would love it. Knowledge is power.

- Eat With Control This Holiday Season

- Keep Yourself from Bingeing This Holiday

- Simple Tricks to Keep Your Eating in Check Over the Holidays

- 5 Easy Ways to Keep the Holiday Pounds Off (It’s Easier Than You Think!)

Prepare now and have an enjoyable Holiday season.

The answer is no, at least according to a Time Magazine article published last week, Why Exercise Won’t Make You Thin. In fact, it is their thought that exercise might even make it harder for you to lose that excess weight.

Could this possibly be true?

As someone who has lost 80 pounds and gone from a size 20 to a size 4 by exercising and making moderate changes to her diet, I can confidently state “not very likely.”

Why would Time Magazine makes those claims if they are not accurate? Because study results are always open to interpretation – and because we are talking about that very article right now. Buzz is good for business. That’s why.

When I first read the article on why exercise will not help with weight loss, I did so with an open mind. I analyzed the studies presented, examined the facts, and listened to the experts. Putting my own bias about the many obvious benefits of exercise aside, I found the article itself had many biases against exercise.

Dr. Timothy Church, chair in Health Wisdom at LSU, and quoted in the Time article, has since stated, via the American College  of Sports Medicine, that his “professional opinions were misrepresented,” and adds, “Exercise and diet go together. Weight management is most successful when careful attention is given to both physical activity and proper nutrition (ACSM, 2009).” ACSM has also released their own opinion on the subject in a press release dated August 7, 2009.

Your Self-Control Is Getting Weaker…

Despite article claims that exercise increases hunger (which it can, for a bit), or that people feel justified to eat more if they’ve exercised (it certainly happens), the oddest assertion is that your self control weakens the more you use it. In essence, the author seems to be telling us that if we use our self-control to make ourselves exercise, we won’t have any will power left later to control what we put in our mouths.

The Examiner looked at that statement, and the underlying study, and found that [the author] “…mistakenly misinterprets two psychologists who claim that “self-control operates like a muscle or strength… [a] limited resource that is depleted afterward (Muraven & Baumeister, 2000).  Cloud states that “will power, like a muscle, weakens each day after you use it.”  First, muscle actually gets stronger after continual use, which is a basic, fundamental concept in exercise physiology.   Cloud also misrepresents Muraven and Baumeister’s will-power model.  Although the authors say that self-control is reduced under stress, Cloud interprets this as after a person goes for a run, s/he will eat a pizza rather than a salad.  However, once again, he fails to see the bigger picture. In their review, Muraven and Baumeister recognize  that “not only does self-control show short-term fatigue effects like a muscle does, it also shows long-term improvement, just as a muscle gets stronger through exercise.  In other words, there is a long-term effect of gaining strength with practice.”

In other words, when you first start using your self control, it may be weak. But with continued and regular use, it will grow in strength. Sounds just like a muscle, huh?

The Flip Side

To learn some positives about exercise and how it can improve your life and health, Fitness has put together 10 benefits of exercise for you to review. Don’t cancel that gym membership quite yet…

The electronic version of my “Living the Fit Life” is here. >Download your copy now. It’s free! (Courtesy of LA’s the Place.com.)

Post any comments you might have about it. I’d love to hear your feedback.

Before we talk about the best way to get flat abs quickly, we need to clarify one little thing: There is no such thing as spot reduction. If there were I would have the most amazing abdominals ever, because I do a lot of stomach exercises. I plank, pike, lift, crunch, x climb, tuck, roll out and kettlebell. However, I have lost 80 pounds, been pregnant twice, and now carry an extra 10 pounds over ideal. So, alas, my muscles are fabulous, but the excess skin (and few extra pounds) covering them are not.

Do I care? Not really. Because my core is strong and my body can do pretty much everything I ask of it. This Christmas, I found myself climbing up and down a ladder, hoisting decoration-filled boxes in and out of my tiny attic. Reaching overhead while balancing on a rung, lifting the boxes, rotating them across my body and lowering down (sounds like the “wood chop” exercise, doesn’t it?). All stomach muscles engaged, back taught, stabilizers engaged. THAT is why I work my abs…to be able to live my life without ending up in traction.

THE BEST WAY TO YOUR BEST ABS

Creating good, strong abs requires a one-two punch: 1) Strengthen the underlying muscle and 2) Burn off the overlying fat. How much exercise a week do you need to reduce fat? View my post on exercise time to find out.

Exercising your stomach (and back) muscles provides other benefits than just making you look good. Strong abdominals help support your back, causing less pain, and assists with your posture, resulting in less slouching and strain. It’s not all about how we look, but how we feel and how pain-free we are on a daily basis.

HOW TO DO IT

Move through these exercises one at a time, back-to-back, with no rest in between, circuit-style. Start with one set, three times per week. After a couple of weeks, move to two sets, then on to three. When these exercises get too easy, switch to more advanced moves. Stay with it and work slowly through each exercise. Exhale on the effort and work until your muscles are tired or you start to lose form. Click on the “>Learn how to” link where available to view the actual exercise on the American Council on Exercise web site (totally free, too!).

As with everything, be consistent. No one got better at anything by not practicing.

“One may go a long way after one is tired.” ~French Proverb

THE BEST ABDOMINAL EXERCISES

Plank (ACE)

1) Plank. Works back, main abs in front, deep abdominals that support spine from inside and keep your stomach sucked in. Beginner through intermediate: On elbows. Hold as long as you can. Advanced: Elbows on swiss ball (up to 30% more effective). Even more advanced? Gently draw circles on the floor with the ball. Ouch.

>Learn how to plank

Knee Tucks (ACE)

2) Stability Ball Knee Tucks. Works main abs in front, deep abdominals, fronts of thighs, sides of abdominals. Contract your abs and really focus on pulling with your stomach, not with your knees. You can also do these with the TRX system, Gravity Bar, or even paper plates (putting your feet on plates/Gliding Discs instead of a ball).

>Learn how to tuck w/ball
>Learn how to tuck with TRX/Gravity Bar

3) Cross body mountain climber. Works main abs in front, deep abdominals,front of thighs, sides of abdominals. On hand and feet in push up position, body in a straight line, abs engaged. Pull right knee under body towards opposite shoulder, keeping hips in a straight line. Return to starting position. 10-12 repetitions. Switch sides. Make sure to keep your body straight, hips in line (don’t lift when crossing under body), stomach engaged.

Roll Out (ACE)

4) Roll Out. Swiss ball (or TRX/Gravity Bar). Works main abs in front, deep abdominals,front sof thighs, sides of abdominals. Advanced: On paper plates/Gliding Discs, push/pull with your hands along floor.

>Learn how to roll out. Exercise shown is with TRX. Substitute Gravity Bar, or swiss ball where elbows are on ball.

5) Side Plank. Works sides of abdominals (waist). Lie on side, body straight. Gently push up onto elbow and feet, body in a straight line. Hold as long as you can, gently lower. Try not to slouch head into shoulder (think tall and long). Advanced: While body is suspended, reach top arm down and sweep under body (keeping body from rotating), then return, reaching arm up directly above shoulder and towards ceiling, hold. Repeat, switch sides.

Crunch (ACE)

6) Stability Ball Crunches. Works main abs in front. Position yourself comfortably, work slowly and deliberately. The more of your upper body is on the ball is easier, the more that is off the ball is harder. These can also been performed on the floor. Advanced: Hold a weight or barbel plate a chest level.

> Learn how to crunch

Pike (ACE)

7) Pike. (Very advanced.) Works shoulders, deltoids, main abs in front, deep abdominals, front of thighs, sides of abdominals. Pike can be done either on a stability ball, on paper plates/Gliding Discs, with TRX or Gravity Bar. Keep stomach tight and imagine using your abs to pull feet towards hands.

>Learn how to pike on ball
>Learn how to pike with TRX/Gravity Bar

Resources:

Swiss ball – Sporting goods or major retailers
Paper plates – Anywhere
Gliding Discs
TRX – Fitness Anywhere
Gravity Bar – GoFit

The American Council on Exercise (ACE), America’s Authority on Fitness®, just released its annual popular fitness trend report. Topping the list? No surprise here. Budget-friendly workouts and time-saving boot camp-style classes.

The economy has taken its toll on everyone, and the fitness industry is not exempt. Every year ACE surveys its worldwide network of personal trainers, group fitness experts, lifestyle and weight management consultants, and advanced health and fitness specialists to see what’s hot, and what’s not, in exercise.

The top two trends reflect our current economic woes, but there is a definite positive element. Though people are cutting back on expenses, they are still thinking of their health as their best investment. For many, it’s simply time to get creative with their exercise routines. The following are ACE’s “Top Workout Trends” for 2009. See what other people are doing for their health and fitness.

• Boot Camp-Style Workouts: According to ACE, boot camps remain extremely popular because they provide a total-body workout that’s varied, fun and challenging. You burn a lot of calories each session, get a great cardiovascular workout, and strengthen your muscles. Theme: Saves money. Saves time.

• Budget-Friendly Workouts: Fitness experts believe that more people will cut costs to stay in shape. 48 percent of the ACE-certified professionals surveyed predicted that gym memberships will decrease in 2009, and 52 percent said they believe fewer people will hire personal trainers. This is where classes, small group and partner training will see greater growth. Theme: Saves money.

• Specialty Classes: Tired of the same old, same old and wanting an escape from reality, specialty classes such as Zumba, Bollywood, ballroom, Afro-Cuban and other exotic dance styles will grow in popularity. Theme: Saves money and offers an escape from reality.

• Back to Basics: Trainers say they are continuing to focus on returning to basic movements and techniques with their clients. Why? Probably because these basics are tried-and-true, they work, and we are all familiar with them. Theme: Simplifies your life.

• Circuit Training: Many studies have shown that the interval training combination of strength mixed with cardiovascular activity provides a more time-efficient workout than traditional aerobic and weight training sessions separately. Many gyms offer circuit training classes, or circuit training stations, to give their members a quick and easy “no brainer” way to get in shape. Theme: Saves time. Simplifies your life.

• Kettlebells: It’s more “back to basics.” Kettlebell training requires functional, whole body movements and provides both strength, endurance and flexibility training all-in-one. Kettlebell workouts engage multiple muscle groups, making it a great way to work your whole body in a shorter period of time. Theme: Saves time.

• Boomer Fitness: ACE professionals believe that the 50+ audience continues to push boundaries with respect to age, vitality and quality of life. AARP’s fitness initiative for boomers—aimed at providing a wide range of affordable fitness services to its 39 million members—is going strong and growing. Theme: Maintaining good health, preventing disease and increasing quality of life.

• Technology-Based Fitness: If you are part of the “back to basics” group, you may have missed this fitness trend. From iPods and Cardio Cinema to exergaming (i.e., Wii Fit, Expresso Bikes) the latest trend continues to merge fitness with technology. 2009 will provide more interactive video games with fitness benefits, as well as new inventions to make exercising a more engaging experience.
Theme: Escaping reality. Makes exercise more exciting. Gets younger people on-board.

• Event or Sport-Specific Exercises: Sports or recreational activities are predicted to remain a popular way to stay in shape. Participating in a game of basketball, training for a marathon, or bike riding with friends is a great way to get moving while staying connected to friends and family. Theme: Saves money. Saves time. Helps you incorporate exercise with socializing.

• Mixing It Up: As most weight loss professionals will tell you, mixing up your workouts provides the best results. Alternating your weight training sessions with higher reps and lower weights, lower reps and higher weights, for example; mixing intervals into your cardiovascular sessions; or alternating dancing, Spinning®, fencing, kettlebells, martial arts, aquatic exercise, and circuit training. Theme: Beats boredom. Saves your sanity.

Whatever exercise methods you choose, the most important thing to remember is consistency. Put in your 150-250 minutes per week (see this post on exercise time recommendations) with activities that you enjoy, entertain you, save you money or save you time. Even better, look over the above list, get out of your comfort zone and try something different. Fitness hooping, anyone?

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Q: Do you agree with the ACE professionals’ view of 2009 trends? Anything you see that they might have missed? Feel free to discuss it here.