3 Benefits of Jump Rope Fitness

While more and more people are starting to join gyms in an effort to lose weight and get in shape, this isn't always necessary--you can get a great workout just using your jump rope! This article discusses three ways that you jump rope can be used to improve both your health and the quality of your life. You'll be so happy with the results, you won't want to put the jump rope down!

Weight Loss

One of the most important ways that jumping rope can be used is as a means to achieve weight loss. Before we begin to discover how jumping rope can help you lose weight, it is important to learn how weight loss works. There are 3500 calories in one pound--and therefore, in order to lose one pound of weight per week, you must eliminate 700 calories each day. This can be done in a variety of ways. A person can either try to cut all of these calories out from their diet, they can try to burn off all of the calories through exercise, or they can use some combination of both of these methods. Research has found that people who lose weight and keep it off typically use diet and exercise in order to reach their weight loss goals. Jumping rope for 30 minutes will produce a caloric burn of approximately 300 calories--and therefore, in order to lose one pound per week, you must jump rope for thirty minutes every day and cut out 400 calories from your diet. While this may seem intimidating, it will promote the greatest amount of weight loss in the healthiest manner possible.

Increased Cardiovascular Fitness

Another great benefit of using a jump rope during exercise is increased cardiovascular fitness. Your cardiovascular system involves your heart and the arteries and veins that bring blood and oxygen to and from the heart and the rest of the body--and therefore, by improving the ability of this system to work, you will not only have a greater ability to perform your daily tasks, but you will become less breathless during exercise as well. While strength training can increase muscle tone, it has been found that low to moderate, sustainable exercises such as walking, biking, or jumping rope are the best way to improve the quality of your cardiovascular system. Be sure to consult with your doctor, nurse, or health care provider to make sure that you heart is healthy enough to begin this type of exercise routine.

Muscle Tone

Finally, exercising with a jump rope is a great way to improve the muscle tone in your legs and lower body. After the first day of jumping rope, you may experience some soreness in your legs--this is because the muscles have been working hard enough to cause microtears. These microtears will eventually heal themselves in a few days--and because of this damage and repair, your muscles will be stronger, larger, and more toned than when you started the exercise.

How Many Squats Must You Do for a Great Butt?

Read more: http://www.livestrong.com/article/335802-how-many-squats-must-you-do-for-a-great-butt/#ixzz2Dc2o6gcp

Good form is important to avoid injury when doing squats, especially with added weight. Stand with feet slightly wider than your hips and pull your shoulders down and back. Brace your abdominal muscles to help stabilize your spine. Shift your hips down and back and slowly bend your knees, keeping your back flat. Stop when your thighs are parallel with the floor or your heels begin to lift off the floor. Your knees should be aligned over your toes. Maintain this position as you exhale, push your feet into the floor and return to standing. Your hips and torso should rise together and your knees should stay aligned over your toes until you straighten your legs. If you're an exercise beginner, practice squats without any weight resistance first, then slowly increase added weight over time. Do squats whenever you do resistance training -- aim to do them at least two or three times a week, but only do strength training every other day at most to give your muscles a day to recover. According to MayoClinic.com, one set of 12 to 15 squats is adequate for most people

Can i rest for a week after intensive workout !

I did not work out yesterday. I also did not work out today, nor will I work out tomorrow, the next day, or the day after, for that matter. What the heck? What kind of bodybuilder am I? A smart one. Learn why and the importance of a recovery week.

Day in and day out you hit the iron with unbridled passion and determination. There is no feeling quite like the accomplishment of an intense weight training session where you know you gave your all. For bodybuilders and fitness enthusiasts, the gym is a second home. It is a part of our everyday lives, and the thought of missing a workout is not an option. 

I did not work out yesterday. I also did not work out today, nor will I work out tomorrow, the next day, or the day after, for that matter. What the heck? What kind of bodybuilder am I? A smart one. Day in and day out you hit the iron with unbridled passion and determination. There is no feeling quite like the accomplishment of an intense weight training session where you know you gave your all. For bodybuilders and fitness enthusiasts, the gym is a second home. It is a part of our everyday lives, and the thought of missing a workout is not an option. Why You Need A Recovery Week Heavy weight training sessions initiates the muscle-building process, and if you want to get the most out of your training program you should NEVER miss a planned workout, short of being too sick to safely complete the workout. However, at the same time, you should plan to have a scheduled week every few months where you stay out of the gym completely! Time out of the gym is a part of every bodybuilder's schedule, or at least it should be. This week is my scheduled week off from training. I will not perform any weight training or cardiovascular exercise all week long. While heavy weight training provides the stimulus for muscle growth, it is outside of the gym where your muscles actually recover and grow bigger, granted you are providing your body with the proper nutrients it needs to grow.

10 Simple Ways To Feel Good About Yourself

I consider myself to be an average person. I am not gorgeous, and I do not have celebrity status. However, that does not hinder me from pursuing my dreams and feeling good about myself. I am blessed that I am surrounded by people who make me feel good about myself, and who help me feel special in my own skin. I have always believed that everyone deserves to feel good about themselves no matter who they are. Here are some simple ways that I hope can help:

1. Do not compare yourself to others - One of the worst things we can do from a confidence standpoint is compare ourselves to others, especially when looking at what they have that we do not have. Think of yourself as someone who is unique with talents and gifts that you can share with your friends and family. Some of the biggest confidence killers are jealousy and envy. Instead of comparing yourself, look deep inside and see what you need to improve. Don’t improve upon these things to please others, but to grow as a person.

2. Wear clothes that make you feel good - When you look good, you have confidence. Wear clothes that makes you feel good. Find the time to study your body type and wear clothes that will complement it. Don’t force yourself to wear tight fitting clothes if you know it will only make you feel uncomfortable. There are so many books, magazines and online articles about finding the best fit for your body type.

3. Sit down and make a list of your assets - Get a pen and paper, sit down, and list your assets. List not only your physical assets, but everything you know about yourself that makes you special and unique. This might include your talents, your achievements and even your goals and dreams. Then analyze which ones you want to improve on or develop and make an effort to do that.

4. Create your own style – In addition to number 2 on this list, it is also important to create your own style. What is so wonderful about the 21st century is that we do not need to conform to trends. We can now wear anything that makes us happy and comfortable, yet still remain stylish. We just need to take the time to figure out what suits us best. I am so lucky that I have a brother who is a stylist. He is always willing to lend me his styling tips, and he loves me enough to tell me when something does not look good on me.

5. Take care of your body and mind – This is a must! Remember to eat your veggies, take your vitamins and exercise (even if for just 15 minutes a day). Also, read a book, visit a museum or do anything that will help stimulate your mind and your senses. Believe me, you will love yourself even more for it.

6. Take care of skin – Our skin covers our entire body, so it’s important to take care of that too. Pamper yourself every once in awhile. Get a massage. Make sure that you wash your face. Use a toner and moisturize. Most importantly, drink plenty of water and get at least 8 hours of sleep each night. This simple regimen will help you to keep looking good.

7. Learn how to accept compliments – When someone says you look good, say thank you and just accept the compliment. If you aren’t used to doing this, it can feel awkward at first. However, learning to accept compliments instead of brushing them off will definitely help you feel good about yourself.

8. Respect your body – Even if you don’t feel 100% good about yourself, there are simple things you can do that will really perk you up. For example, get a fun haircut that you can maintain. Brush your teeth and clip your nails. Take a bath. If you are clean and well groomed, even if you are just wearing a plain shirt and jeans, you will still look great.

9. Cheer yourself up – Laughter is still the best medicine. Laugh whenever you can. Cheer yourself up when you feel low. Watch a good movie, or curl up on the couch and read a good book. Take a long walk and enjoy nature and your surroundings.

10. Accept yourself for who you are - The best way to feel great about who we are is to accept ourselves and try to grow and harness the strengths we posses within. Don’t let what other people think or say about you affect or make you feel otherwise. There are a lot of people out there who might insult you or try to bring you down. Just remember, people who sometimes say awful things to discourage you are many times insecure themselves. They may just be on a power trip. Just ignore what they say and move on.

The Importance of Eating Small Portions

With obesity becoming more of a common around the world, you may have heard about the importance of eating small portions. No matter if you are concerned about your weight, your energy level or nutritional deficiencies, eating small portions can help maintain optimal health.

Decreased Calorie Intake

One of the most important reasons that you should eat small portions is that by doing so, you are decreasing the number of calories you are putting in your body each day, thereby reducing your chances of developing obesity. While you may believe that it doesn't matter how many or what size meals you eat, but rather the total amount of food you eat each day that contributes to obesity, research has actually found that people who eat only two to three large meals per day are much more likely to become overweight than those who eat more frequent, smaller meals.

Maintain Blood Sugar Levels

Eating smaller portions more frequently throughout the day will also help to maintain constant blood sugar levels. Your blood sugar helps to give you energy throughout the day. Therefore, a low blood sugar makes you feel tired, sluggish and slow. Each time you eat, your body releases blood sugar from the food. If you eat small meals frequently, you will receive a steady stream of blood sugar, thereby preventing blood sugar "crashes." In contrast, if you eat larger portions only once or twice per day, your blood sugar will spike much higher after eating these meals, and similarly will crash a short while later. This can be especially dangerous to people who suffer from diabetes or other insulin-related conditions.

Prevent Metabolism Crash

Another reason why it is important to eat small portions more frequently is that by doing so, you will help to keep your metabolism running strong. Your metabolism is a function of your body that works to digest food. By eating frequently, your metabolism will be working regularly, and therefore will maintain its ability to do work. In contrast, when you eat large meals at a more infrequent rate, your metabolism experiences large chunks of time when it is not active. When this happens, your metabolism begins to the slow the pace at which it works. This can result in substantial weight gain, and many potentially even lead to the development of obesity.

Prevent Nutrition Imbalances

Eating small portions several times per day will help to prevent nutritional imbalances. Research has found that people who eat several different meals through the day tend to eat different things at each meal, thereby getting a balanced diet of fruits, vegetables, fiber, lean meats and dairy products.

Sleeping with your legs elevated

Eliminate Stress With Legs Up The Wall:

by CAROLE FOGARTY

“Letting go a little improves life. Letting go alot brings happiness and joy” Jim McGregor

Honestly, this has got to be one easiest ways to deeply rest your body.  Not too mention the health benefits for your adrenals, circulation, organs, heart, aching legs and nervous system.  So much better for you than having another cup of coffee and soldiering on.

Trust me, you’ve got to try this restorative yoga pose and experience it for yourself.  After 5 minutes of chillaxing with your “legs up the wall”,  you’ll feel so much better.  All you need is a floor and a wall.  Blankets and cushions are handy optional extras.

Health benefits:

It’s a super easy way to help alleviate many of the symptoms which come from leading a stressful life.  Here’s a list of the main health benefits that you can expect when you practice this posture regularly.

* Calms your nervous system

* Brings fresh blood & lymph fluid into your abdomen & organs  – very refreshing

* Relieves tension in lower back & sacrum

* Helpful for minor depression & anxiety

* Relaxes your adrenals

* Calms your mind

* Reduces swelling in your feet and legs

* Releases tension and stress from your legs – they will feel lighter

* Rests your heart as your feet are above the heart – reversing effects of gravity

10-Minute Workout: Hips, Hips, Away!

This express workout targets a favorite trouble zone: your hips. Do this 10-minute workout developed by Marcus Minier, exercise physiologist at The Gym in New York City, three times a week along with five days of cardio, and we guarantee that you'll have the slimmer hips you deserve in no time!

1. Standing Side Kick

Targets: Inner Thighs, Glutes, Quadriceps, Outer Hips

• With feet hip-width apart and hands on hips, slowly extend right leg to the side at hip height in 3 full counts.
• Be sure to keep inner thigh parallel to the floor.
• Hold for 1 count, then take 3 counts to lower to floor.
• Do 15 times, then switch sides.

Cook yourself

If you feel like you're losing the fight against food -- scarfing chips and cookies when you should be munching on carrots -- maybe it's time you learned the rules of healthy eating and healthy cooking. Learning to feel more comfortable in the kitchen can help you feel closer to your food -- and closer to a healthy lifestyle.

5 Fruits for a glowing skin

Besides the fact that they hydrate and rejuvenate your skin, the very smell of a fruit on your face is quite de-stressing. Unlike the chemical beauty treatments, fruits are cost-effective, natural and also bring a visible difference. Here are a few fruits and their properties, choose what suits you best!

Banana: This is one fruit that's abundantly available in India all through the year. We know it's a good source of iron, magnesium and potassium and helps reduce menstrual cramps. The effect of banana on skin too is not something that can be ignored. Bananas are rich in vitamin A, B and E and hence works as an anti-aging agent. A fresh mashed banana facial can do wonders for your skin.

Lemon: Lemon juice is an important ingredient in most Indian recipes. This is also a fruit of all seasons and almost always finds place on your kitchen shelf or refrigerator. With its vitamin C content, its juice will keep your skin beautiful. A glass of warm water with a tsp of honey and a dash of lemon juice on an empty stomach every morning is a great skin cleanser. With its astringent properties, it can be used to lighten the skin tone and also diminish acne scars. Rub the inside of a lemon peel on your elbow remove dark spots. Mix lemon and honey and use it as a natural bleach on your skin.Apple: An apple a day keeps the doctor away is cliched, but its health benefits are undisputable. Apple's antioxidant property prevents cell and tissue damage. Studies by nutritionists have shown that apples contain abundant amounts of elastin and collagen that help keep the skin young. Applying a mixture of mashed apple, honey, rose water and oatmeal can act as a great exfoliating mask on your skin.

Orange: Rich in vitamin C that improves skin texture. Like apple, orange too contains collagen that slows skin aging process. Rub the insides of orange on your skin to tighten the skin. Oranges can be dried and powdered and used as a natural scrub. Like lemon, oranges too help clear skin blemishes.

Papaya: The benefits of this fruit on skin have perhaps been talked about since the time of our ancestors. Papaya is rich in antioxidants and contain a special enzyme called papain that can kill dead cells and cure skin impurities. A glass of papaya milk or just applying the flesh of papaya on your skin can do wonders to your skin.

Mango: Rightly called the king of fruits for not just its taste but also for health benefits. The soft pulpy fruit has an amazing effect on skin too. Rich in vitamin-A and rich antioxidants, it fights against skin aging, regenerates skin cells and restores the elasticity of skin.

How to Pick the Healthier Dessert

A warm slice of apple pie or a warm brownie topped with cold vanilla ice cream? Which is worse? Worse: Brownie Sundae “Although a piece of pie can cost you around 400 calories, I’ve seen brownie sundaes weighing in at 1,000 calories,” And the pie has fruit, which mean you get some fiber and other nutrients. 

10 Simple Ways to Balance Your Energy Levels Throughout the Day

#1: Drink Plenty of Water

Yes, you’ve heard this one a hundred times before. But are you actually managing it?
If you’re slightly dehydrated, you’ll struggle to concentrate. Try keeping a bottle of water on your desk so that you can easily sip while working. If you don’t like the taste of plain water, try buying sparkling or flavored varieties.

#2: Don’t Drink Too Much Caffeine

Coffee, tea and caffeinated sodas will give you a short-term energy boost, followed by a slump. If you’re relying on caffeine to stay alert and awake, you’re probably not sleeping enough.
But … don’t reduce your caffeine intake too suddenly, or you’re likely to get headaches. Try cutting down slowly – if you normally drink six cups of coffee a day, cut back to five.

#3: Eat at Regular Intervals

Your brain needs fuel: if you’re hungry, it’s hard for you to focus. It’s also difficult to concentrate after a heavy lunch – so rather than stuffing yourself, eat smaller amounts at regular intervals.
Many nutritionists recommend eating every three hours; that means having a mid-morning and mid-afternoon snack to keep you going between meals.

#4: Don’t Eat Sugary Snacks

Eating regularly doesn’t mean filling up on cookies or donuts. Sugary snacks play havoc with your energy levels: they give you a quick boost followed by a crash.
If you’ve got a sweet tooth, try eating fresh fruit instead. On days when only chocolate will do, go for dark varieties (at least 70% cocoa) and eat just a small amount.

#5: Have a Power Nap

Although this one isn’t an option for many of us, a quick nap during the afternoon can really boost your energy. If you work from home (or have a very understanding boss!) then try taking a twenty minute nap to help you over the afternoon slump.
Make sure you don’t sleep too long, though; you’ll just wake up feeling groggy. You might want to set an alarm.

#6: Don’t Skimp on Sleep at Night

Even if you take a power nap during the day, don’t cut back on sleep at night. Most of us need seven to eight hours of sleep to function well – but some people need more.
It’s tempting to sleep less in order to have more time to cram everything in, but if you’re well rested, you’ll have more energy to tackle everything, and you’ll get tasks finished faster.

#7: Take Regular Breaks

No-one can stay focused on a task for hours at a time. You need to take breaks from whatever you’re doing in order to keep your energy levels up.
It’s a good idea to get away from your desk: grab a glass of water or go for brisk walk (even if it’s just round the corridors). At lunch time, make sure you take a real break from work, rather than eating sandwiches at your desk.

#8: Don’t Procrastinate

Taking a planned break is different from procrastinating. If you’re surfing the net when you know you should be working, you’re simply letting resistance to a task build up.
Sometimes, procrastination can look like work: for instance, you might work on emails so you can put off that difficult phone call or tricky report. This will leave you feeling demotivated. Instead, tackle the harder things first – you’ll get a real energy boost.

#9: Exercise at Moderate Intensity

Exercise is good for you in so many ways. One of the benefits of being active is that you’re likely to have more energy: moving around gets your blood pumping. You may also find that you sleep more soundly.
When you exercise, aim to work at a moderate intensity. That means you should be able to hold a conversation, but you shouldn’t be able to sing the lyrics to a song.

#10: Don’t Exercise Too Hard

If you’re just getting started with exercise, don’t overdo it. There’s no point in spending two hours in the gym after work – only to end up so exhausted that you slump on the sofa with a bag of chips instead of cooking a healthy dinner.
For most of us, thirty to forty-five minutes of moderate exercise, five times a week, is about right. You don’t necessarily have to do this in one daily session, either; you could aim for a twenty minute brisk walk in your lunch hour and a twenty minute cycle ride in the evening.

Benefits of Relaxation

Relaxation is perhaps the single most important key to health and well-being. It is the antidote to stress which is known to contribute to the development of disease. When we relax, our body has an opportunity to unwind. The benefits of relaxation have been well researched and some of these are summarized below.

Relaxation

• gives the heart a rest by slowing the heart rate
• reduces blood pressure
• slows the rate of breathing, which reduces the need for oxygen
• increases blood flow to the muscles
• decreases muscle tension

As a result of relaxation, many people experience –

• more energy
• better sleep
• enhanced immunity
• increased concentration
• better problem-solving abilities
• greater efficiency
• smoother emotions — less anger, crying, anxiety, frustration
• less headaches and pain

We encourage you to make relaxation a priority! Take some time now for a relaxing guided meditation break in our Relaxation Room ! 

Feel Better About Yourself

1. Keep going. Don't let life's changes throw you off track, but remember that most extenuating circumstances are temporary. Gain more clarity by staying the course and channeling your energy in a positive direction.

2. Trust yourself. Believe in your inner resources, no matter what, and you'll grow from the experience. I believe that the answers usually lie within and you are probably smart enough to figure out what you need to do. Give yourself a little time and have patience.

3. Be friends with life. Remember that the world is not out to get you and it does not punish you. You do that to yourself. Learning to focus on other opportunities or in another direction can give you some perspective.

4. Watch your thoughts. Your thinking will never be 100 percent positive. You must learn to dismiss the negative thoughts and stay open to other ideas that will help you move in a positive direction. Start recognizing negative thoughts and use your mind to quell them.

5. Summon the strength you have inside. Learn to access and direct your strengths to the highest good for all concerned. Believe that your strength and intelligence can help you deal with anything. Remember that you have survived worse.

6. Learn to love yourself. You do not have to be who you are today, and your life is not scripted. Changing how you feel about yourself means creating a strategy, gathering some new tools, and making yourself into the person you want to be. A good way to start is to stop doing things that hurt.

7. Don't want too much. Desire can be a powerful motivating tool, but wanting something too much can be very painful and very expensive, so don't live beyond your means or covet the unattainable. Seek your desire, but keep your integrity.

8. Don't get insulted. It is wise to be dispassionate about critical comments. Human's will always bump heads, but consider the source, and if it's the other person's issue, ignore it. Learn to respond instead of react, and don't show your ire.

9. Recognize that disappointment is part of life. Even the most successful people have to deal with disappointment, but they've learned how to use it to get to the next level of life. The trick is to process your feelings, then take some kind of action.

10. Deal with your fears. Overcoming fear makes you stronger, and being a little scared can make you better. You want to have butterflies; you just want them flying in formation. It helps to understand and admit your fears. Then you can kick them to the curb.

Feel good about yourself, no matter what life brings. Know that each time you wake up, you have another chance to make things better. Don't waste it.

Shoulder Anatomy 101

Shoulder Anatomy 101

Before you can properly develop a set of strong shoulders, you first have to understand the underlying muscle structure. By knowing shoulder anatomy, you can target the shoulder muscles with specific exercises that will strengthen all of them and keep your form in balance.

Also, the shoulder contains a delicate system of small muscles which are built around a ball and socket joint and can easily be overworked and sustain injury. Since your shoulder provides an incredible range of motion, it’s important to know how your shoulder moves and what muscles govern those movements so you can reduce shoulder injury during workouts.

The deltoid muscles cover the outer surface of the shoulder joint and consist of three separate layers:

Anterior Deltoid – The anterior deltoid muscle is located at the front of the shoulder and is responsible for rotating the arm inward. The anterior deltoid is often over-developed because it is engaged through a variety of arm and chest exercises. If you do not develop the other shoulder muscles when building the anterior deltoids, you may experience posture problems and muscular imbalance.

Medial Deltoid – This shoulder muscle is located on the outside of the shoulder head. The medial deltoid flexes to move the arm away from the body. By developing the medial deltoids through isolated shoulder abduction exercises like lateral dumbbell raises, you round out the shoulders and increase the width of the upper V-shape.

Posterior Deltoid – The muscle responsible for rotating and extending the arm outward is the posterior deltoid. It is located at the back of the shoulder and is strengthened through such exercises as pull ups, chin ups, reverse flyes, rows and other back building exercises.

Is nescafe coffee fattening?

Plain coffee's aren't fattening, they actually have only about 5 calorie's per cup!
What can make a coffee unhealthy tho, and all those coffee based drink's is the added sugar's/ creamer's/ etc Try adding either TBSP honey (recommended), or 2TSP of an artificial sweetener (Splenda/ Sugar Twin/ Sweet and Low/ etc ..) with either skimmed milk's/ 1% milk's or a 2% milk- 1-2TBSP.
Optional additional TBSP cinnamon/ nutmeg/ vanilla or dark cacao powder or extract from another spice such as pumpkin.

How to be DEDICATED

1. Always exercise on Monday. Starting the week on the right foot makes it easier to stick to your plan.

2. Never skip exercising for two days in a row. You can skip a day, but the next day, you must exercise no matter how inconvenient. This rule dramatically increased the number of times I exercise over the course of a month.

3. Remember, exercise GIVES energy. If you feel too tired to exercise, remember that exercise boosts energy. It took me a long time to notice that I’d drag myself to the gym, work out for forty minutes, and leave feeling far more energetic than when I went in.

4. Any work-out “counts.” Give yourself credit for the least effort. My father, a runner, always said that all he had to do was put on his running shoes and close the door behind him. Why does this work? Because if I know I can quit after five minutes, I get started—and once I start, I usually follow through with my usual routine. Getting out the door is by FAR the toughest part.

5. You don’t have to shower. One problem—mostly for women—is that taking a shower can take too much time. Look for exercise like strength-training, yoga, or walking, that don’t make you sweaty.

6. Throw money at the problem. Spend more to go to a more convenient gym, or to get an iPod, or to work with a trainer. Exercise pays off BIG in your quality of life, so this is a place to splurge.

7. Don’t set the bar too high. I have a friend who thinks it’s not worth exercising unless she’s training for a marathon – and so she never exercises. She’d be better off going for a one-mile run five times a week.

8. Don’t kid yourself. Belonging to a gym doesn’t mean that you go to the gym. Having been in good shape in college doesn’t mean you’re in good shape today. Be honest about what your habits really are now.

9. You have time. Just take a twenty-minute walk. If you can’t do more, do that! Just a twenty-minute walk will really pay off.

10. Exercise for SANITY not VANITY. I find it more motivating to think about the fact that exercise is going to make me feel happier, calmer, and more energetic, right now, rather than to think about vaguer long-term benefits, like strengthened immunity or longer life. It’s not clear that exercise has much impact on weight loss, so don’t be give up when the pounds don’t fall off. It’s worth doing for so many other reasons.

Top Exercise Excuses and How to Beat Them

Exercise Excuse No. 1: "I Don't Have Time."

"How much television do you watch?

During your shows, use resistance bands, or walk in place. Or use Tivo so you can skip the commercials and see a one-hour show later in just 40 minutes, "That's 20 minutes right there." Better yet, turn off the TV and spend your newfound time working out.

If it's work that's sapping all your spare time, try exercising on the job. Close your office door and jump rope for 10 minutes, or walk in place.

Your exercise doesn't have to be a formal workout either. Try making small lifestyle changes that help you move more: take the stairs instead of the escalator, don't drive when you can walk, and get a pedometer and try to increase the number of steps you take throughout the day.

The U.S. Surgeon General recommends at least 150 minutes of aerobic activity per week, which may sound daunting, but actually works out to a little over 20 minutes each day. The good news is that three 10-minute exercise sessions work just about as well as one 30-minute one, and can be much easier to fit into your schedule.

Exercise Excuse No. 2: "I'm Too Tired."

It may sound counterintuitive, but working out actually gives you more energy .Once you get moving, your fatiguewill likely disappear.

"You're getting the endorphins [feel-good hormones in your body] to release,” "And you're getting the circulation going as opposed to coming home and crashing on the couch."

It may help to work out in the morning, before you get wiped out by a demanding workday.

But if you're just not a morning person, don't worry. Brunett, who likes to work out in the middle or end of the day herself, recommends doing it whenever you feel best.

Exercise Excuse No. 3: "I Always End up Quitting."

Set small, attainable goals. Then you're more likely to feel like a success, not a failure, says Brunett. If you exercise for five minutes a day for a week, you'll feel good -- and more likely to want to try 10 minutes a day the next week.

It also helps to keep a log and post it somewhere public -- even on Facebook. Craft calls it a "wall of encouragement." Friends and family can then say, "Hey, you did 15 minutes yesterday. Great job," she says. A log also helps you see if you're starting to fall off the wagon (or the treadmill).

Having an exercise buddy keeps you accountable as well, When you back out of a scheduled workout, you're letting down your buddy as well as yourself.

And look toward the future. It's harder to start exercising than to stick with it once you've got your momentum going,"I bet you after two weeks of this, you'll feel really good."

What exercises get skinny legs, not muscular legs?

In my opinion a lot of it is genetics.

i think its psychological, and maybe you should concentrate on embracing what you have. You dont look manly. Not even close. You look very beautiful, and please dont let something some mean guy said to you, affect how you view your body. 
Do yoga to lengthen the muscles but do continue to bike, or run or whatever to build muscle. You can't fight your body's natural disposition so you might just have to embrace your body the way it is and make it the best it can be.
Focus on upper body cardio, hand pedaling, light kettle bell work....and essentially use leg muscles as little as possible....doing this while losing weight should decrease them in size somewhat, but will probably be very difficult...
the best thing you can do is keep them fat free ( something I am working on). The fat gets in the muscle and makes them bigger. Walking, running, yoga, pilates are all good things. But mostly try to reduce your body fat overall, you will be amazed how great they look. 

Be patient... it takes at least 3 months to really see changes.

healthy food for your voice

Everything that you put into your body affects your voice. Healthy foods and drinks can soothe your voice and make it sound better. The reason is simple; your vocal cords are part of your body. Drinks have a huge effect on your voice. Here are three drinks that can heal, maintain, and improve your vocal chords: 

1. Hot Tea - While the caffeine in black tea is bad for your voice, if you drink green or herbal tea with a little bit of honey, you’ll enjoy the soothing qualities of the drink on your vocal cords. Do not  take too much honey, as it’s very sugary.Lemon tea is a delicious a therapeutic treat.

2. Water - Nothing better than the simplest drink of all. Water is the one drink in the world that actually isn’t in one bit bad for you. It helps flush everything down and it cleans and dampens your vocal cords. Herbal teas are also good (though at a room temperature of course).Water is excellent. It thins the mucus and lubricates the vocal chords. Reduced friction of chords equals longer lasting voice.Make sure you don’t drink cold water, it’s bad for your voice. Water at room temperature is the best for your voice.Any water you drink goes first to your stomach, liver, kidneys etc – it’s only excess water after that which goes to your saliva and vocal folds. That is why if you’re not drinking enough water your vocal folds etc won’t be properly hydrated.

Drink up to 8-10 glasses of pure water every day (any caffeinated drink does not count). Water thins your mucus and lubricates your vocal cords like oil lubricates a car engine. Thick mucous causes friction and trauma to vocal cords. More water, less friction, less trauma, better voice.

3. Soda Water - Just a bit of unsweetened soda water can help a sore throat and make speaking easier. But take it easy on this one, and don’t substitute Sprite or 7-Up, both of which contain a whole lot of sugar. Sugar can cause mucous build ups, which sound nasty when singing.

We make things worse when we drink sodas, coffee, or alcohol, all of which are natural diuretics, encouraging urine production.