1. Berries

Berries are one of the best fruits for you as they are very low in sugar. Blueberries, raspberries, strawberries and blackberries are full of vitamin C, high in fiber and are low in calories. Berries are also a great antioxidant.

2. Grapes

Grapes a low calorie fruit, 1 cup contains an average 100 calories. Grapes are rich in vitamin C but have lower fiber content than berries. Red grapes are better for you than green, as they contain a higher nutritional value. Red grapes contain flavonoids which protect blood vessels. The darker the grape, the more of these flavonoids there are.

3. Apples

With less than 100 calories per apple, they are a great choice. High in Vitamin C and rich in antioxidants, it has been suggested that a group of chemicals in apples could protect the brain from diseases such as Alzheimer’s and Parkinson’s. Maybe an apple a day does keep the doctor away.

4. Papaya

Papaya is a great exotic fruit. It is rich in antioxidants and contains Vitamins C, B and E. 1 cup of papaya has around 55 calories. Papaya is good for digestion as it contains papain, which is an enzyme that aids digestion. It is also thought that papaya may help to protect your body against cancer.

5. Avocado

This fruit is high in potassium and is a good source of fiber, Vitamin C, E and B6. Avocado is thought to promote heart health and is a good source of ‘healthy’ fat. Avocado is great fruit, because its hard outer shell stops pesticides from getting into the fruit.

6. Mango

A medium mango has about 130 calories, they have a higher calorie content than some of the fruits on this list, so should be eaten in moderation. Mangoes are full of vitamins B and C, calcium, iron and potassium. They are also a source of protein.

7. Pineapple

Pineapple is a great tasting tropical fruit, which has around 83 calories per serving. Like many fruits it is rich in antioxidants and vitamin C. Pineapple also contains the enzyme bromelain which breaks down protein and aid digestion. It is also thought that this enzyme has anti- cancer effects.

8. Bananas

Bananas are a great source of potassium, which helps to keep the heart healthy. A medium banana has just over 100 calories. They are a good source of vitamin B6, C and fiber. The consumption of bananas has been associated with the reduced risk of colorectal and breast cancer.

9. Grapefruit

This is a low calorie fruit, with have a grapefruit containing just 39 calories. Studies suggest that the grapefruit may help with weight loss in the obese and could possibly provide protection from diabetes.

10. Kiwi

1 medium Kiwi contains 46 calories, making it a great low calorie choice. Kiwis have a good source of fiber, potassium, vitamins C and E. This fruit also contains phytonutrients which have been proven to repair DNA and act as the bodies protection against some cancers.

You don’t have to be a professional dancer to reap great benefits from getting your groove on. Realizing this, many people have adopted dance as part of their regular fitness regimen. From group classes to quality DVDs to simply blasting the radio in the living room, dancing has proven itself a great way to burn calories while having fun.

Many health clubs have started offering fitness dance classes to their members. Group classes are great for beginners who want to learn the moves and make new friends. One of the most popular of these is Zumba. Zumba combines upbeat Latin music with moves that are easy enough for almost anyone to learn. Plus, the Zumba routine incorporates fast-paced intervals that can help torch calories and fat. When done right, this dance session can burn more than 500 calories in an hour.

Another popular group class for dance fitness is the LesMills Body Jam program. This routine focuses on hip hop music and teaches each choreographed routine for three months. This means participants can master a routine over time without worrying about new steps each week. The classes last about an hour, and include heart-pumping, fast-paced segments as well as slower beats to let you catch your breath. This makes it a great option for dancers of all abilities.

Of course, there are also traditional dance classes that focus on learning actual performance routines. Ballroom dancing has become more and more popular, but jazz, hip hop, and swing dance are also great for burning calories. Just remember, these courses focus more on choreography than on getting in shape. They are still great for your health, but you won’t burn as many calories in an instructional class.

For those people who don’t want to show off their dancing skills in a group, there are countless DVD programs that provide instruction, music, and motivation right in your own living room. Just like group classes, there are two big styles of dance videos. First, there are the fitness DVDs that incorporate dance as another way to burn calories. Then, there are dedicated dance DVD’s that teach you a formal routine. Either way, you’re sure to enjoy some fun cardio exercises with these products.

In addition to getting your heart rate up, dancing also improves coordination, balance, and flexibility. This makes it a great, comprehensive and complete workout for people of all ages. You can dance with your family, friends, your kids, or by yourself. Plus, there are many different varieties of dance styles to choose from. From hip hop to belly dancing to even new pole dancing fitness routines, there is sure to be one that will suit your interests and abilities.

If you like dancing, you may want to check out Hip Hop Abs by Shaun T. Dance your way into 6 pack abs! http://www.extremely-fit.com/workout-routines-hip-hop-abs. Robert Harden, fitness coach at Extremely-Fit, also invites you to visit http://www.extremely-fit.com for more fitness and nutritional articles, like this one.

In August, we have National Exercise With Your Child Week.  Shouldn’t every week really be exercise with your child week,  though?

Since kids, by and large, don’t really think jumping on the elliptical is a fun use of 45 minutes, though – here are some suggestions of fun fitness activities you can do with your kids.

Play Sports

Whether it’s a pick up basketball game in your front driveway or participating in an organized league, sports is one of the most fun ways to get fit with your kids. You concentrate on the competitive aspect of the game, and forget that you’re actually exercising!

Hike and Take Walks in Nature

Going on a family hike or walk is another great way to combine something that’s great for you physically, at the same time that you are building a great family memory!

Wrestle and Play Physical Games

Admittedly, this works much better if you have boys (or tomboys), but if you have rowdy kids that like to roughhouse, don’t forget that it’s great exercise!

Ride Bikes

Riding bikes, for a lot of families, can be a better option than taking a hike or going for a walk in nature, because bikes can be ridden on city or suburb streets – you don’t need to be near a pretty location!

Play With Dogs, Cats, and Other Pets

One of the best things about having pets is the physical aspect of taking care of them and playing with them – kids can run and play with their pets,  take them for walks – and all the while cementing the relationship with man’s best friend!

When you are a parent, there are so many things to juggle.   Work, kids, home – the list is endless.  Taking time for yourself, especially your fitness goals, is one of the first things to go.

However, did you know that looking out for your own fitness goals actually makes you a BETTER parent?  It’s true!

Here are five ways:

1. Higher Energy Level

When your fitness level is flagging, the energy  that you have to spend “quality” time with your kids, as opposed to putting them down in front of the TV,  decreases considerably. The more you work out, though, the more energy you have to do fun things with your kids, and to be truly engaged!

2.  More Mental Focus

When you are maintaining a high level of fitness, you have the best focus on tasks you need to complete – finishing work projects, household chores, etc.   The faster you get that work complete, the more time you have for your kids!

3.  Setting a Good Example for Your Kids

Don’t you want your kids to be healthy and fit?  Of course you do! The best way to instill those habits in your kids is to let them see you abiding by those great habits as well.

4. Bond With Your Kids Through Exercise

Doing physical activities with your kids – hiking, playing sports, etc – is a bonding strategy that is both effective and FUN!

5. More Confidence

When you are fit and feeling good about yourself, you are a more confident person overall.  This can’t help but make you a better parent!

I’m sure everyone reading this has had the experience of getting extremely excited about a fitness goal and then losing their motivation a few weeks into the program.

It’s only natural!  It’s the same reason why you can’t stay in that passionate, wild stage of “just fell in love” forever.  Human brains and bodies can’t sustain that level of chemical stimulation forever.  We have to face it:  whether it’s love or fitness, the sad truth is – the honeymoon ends!

So, how do we solve that?  How do we refill our motivation levels and make it to the end of our fitness goals?

Here are a few ways that have worked for me, my colleagues, and my students.  I hope one or more of them can ultimately help you meet your goals, as well!

1) Eye on the Prize

Don’t forget what made you decide to start this journey in the first place.   Think about what your specific goals and rewards are, and keep them in front of you every minute of every day.   Write them down on 3×5 cards and keep them in your purse.  Cut out photos and paste them in your planner.  Never let yourself lose sight  of why you started this.

2) Create Small Milestone Goals on the Way to the Big Goal

If your end goal is something which is far in the future, like losing 100 pounds in a year or running a marathon in 6 months, it’s very difficult for your brain to maintain a zealous level of commitment to training over that kind of timeframe.   It’s not how we’re wired.

Think about The Biggest Loser.  Do they diet and workout and weigh in once at the finale?  NO!  They are weighing in every week, and every single week there are stakes attached to that number.  Every single week is a mini-milestone on the larger journey.

You can do the same thing!  Get  out a calendar, and figure out how many weeks you have left to achieve your goal.   Figure out where you need to be on the path  by the end of each week, and write it in your calendar.  This way, when you’re training,  your brain isn’t focused on the huge task that needs to be done in five months, but  rather the reasonable task that needs to be done in two days.  It’s much more in line with how our brains work!

3) Stimulate All Your Senses

When keeping your goal in front of you, it’s not enough to merely know what it is, and think about it.   That won’t sustain excitement.  Rather, you need to get all your senses involved if you can!  Say your goal outloud so you can hear it.   Write it down, multiple times!  Cut out or draw photos that represent your goal to you.   Make  it fun, make it personal, make  it engaging!  The excitement will naturally follow.

4) Celebrate Small Victories

For most people,  it’s so much easier to berate themselves for falling of the path than it is to congratulate themselves for staying on.  After all, logic dictates that staying true to your plan is what you’re SUPPOSED to do,  that’s just the norm.   So why would you pat yourself on the back just for doing what’s normal, what’s expected of you, what you are supposed to be doing?  Falling off of the path is the deviation, so that’s what deserves attention, albeit negative.  Staying on your path doesn’t merit attention.

However, that is simply not the case!  What is actually “normal” is to falter.   Human beings are not perfect, we are in fact highly fallible and weak in many ways.  It is not unusual for us to fall short of our potential best in multiple ways every single day!  Therefore, staying true to your program actually IS an unusual accomplishment that is worthy of celebration, and of giving yourself a huge pat on the back!

Not to mention, every time you simply sit back and let yourself feel proud – of your actions, of your accomplishments, of yourSELF – you build your confidence.  The higher your level of mental confidence, the more likely you are to defeat temptation the next time  it rolls around!

5) Eye of the Tiger

We started with an “eye” and we  are ending with one, as well!  The eye of the tiger.  Sometimes, even the best of tips and tricks to refill and maintain your motivation levels won’t work.   Sometimes, the only thing you have to rely on is sheer mental toughness.

Of course,  this method of white-knuckling it through your training program will not work forever, and possibly not even for long, but on some days it’s all you have!

This routine to S&M by Rihanna will certainly get your heart rate up and your blood circulating! The choreography is by GianTonio.

Check out this new choreography to Taboo by Don Omar. The choreography is by our own GianTonio!