Top Tunes Tuesday will be a new series where I update every week with great music finds to help you stay motivated through your workouts!

• Say Hey (I Love You) – Michael Franti & Spearhead. This is such an upbeat track, with a great message.  It instantly puts me in a great mood and helps me get through the rest of my workout with a smile on my face.
• Ramalama (Bang Bang)- Roisin Murphy. Although it’s from 2005, this quirky tune always gets stuck in my head after I hear it!  With a great jazz-inspired backbeat, it’s a great mid-workout song.
• United States of Pop 2009: Blame It On The Pop – DJ Earworm. Released at the end of 2009, this innovative DJ mixes together the top 25 songs of the year into one remixed song that always gets me singing along.
• Like A Prayer – Glee Cast. The cast of Glee never seems to fail when they perform a hit song on their show, and the Madonna-centric episode was certainly no exception.  It’s wonderful to hear all of the different actors get to showcase their unique voices on this track, especially with the addition of a full choir!
• Tightrope – Janelle Monáe.  My newest find, this soul-infused tune is upbeat, catchy, and even a great life motto – “They trying to take all your dreams/But you can’t allow it”.  Check out her great hair and outfit in the video too!

Let me know what you think – leave me a comment with your favorite new song to workout to!
Assistance provided by Megan Skinner

1.   EAT ENOUGH PROTEIN. How much is “enough”?  Aim for at least 15 grams at breakfast and 25 grams at lunch and dinner.  Eating enough protein will help keep you fuller longer, and resist the temptation to snack excessively in between meals. Including high-quality sources like lean pork tenderloin, chicken breast, and fish, lentils, beans, quinoa or protein-packed Greek yogurt are all great options!

2.  STAY HYDRATED. Dehydration has been known to be the underlying cause of food cravings, so this one is an easy fix – drink enough water!  Water also helps to keep you full and is one of the keys to detoxing your body. As I tweeted, you can flavor plain water with fruit or veggie slices for a fun twist.

3.  MORE VEGGIES, PLEASE! Eating more vegetables can help you meet weight loss goals in so many ways!  Vegetables are loaded with vitamins, minerals and fibre, and can be one of your biggest assets for getting back in shape quickly.  Adding in more vegetables increases the volume of your food, which allows you to eat more of nutrient-dense foods for less calories.  Try incorporating them into salads, pasta, omelettes, soups or a stir fry.

4.  AVOID AFTER DINNER EATING. Late-night snacking can be an issue for many of us, especially if its done mindlessly while watching television or browsing the internet, since we can forget how much we’re actually eating.  Avoid eating after dinner so you can look fabulous in your bikini on the beach!

5.  STRENGTH TRAIN FOR LASTING RESULTS. Many of us stick to the cardio so much that we may forget about the weight training side of the gym.  Strength training, whether on your own, with a personal trainer or part of a group exercise class, can help you define and shape your muscles to help you get toned and also boost your metabolism for a vacation-ready physique!  If you’re really short on time, focus on your upper body – arms can show definition faster than larger muscle groups.  Try lifting weights 3-4 times per week for at least 30 minutes to see results.

What are your favorite get-in-shape-fast tricks?

With assistance from Megan Skinner

It’s mid-January, and for me there’s no better time to start thinking of some fun, not-so-typical workouts to get my blood pumping while warmer weather is still a few months away. Here are some different workouts I have on my give-it-a-try list this year:

Boot Camp
You’ll have to be (or become) an early riser for this one. Many boot camps start with the sunrise, rain or shine, about three times per week. Cardiovascular exercise, flexibility, and resistance training combine to give you a workout that challenges your mind as well as your body.

Boxing Class

Talk about not being boring! Although a little intimidating perhaps for the non-sparring individual who’s seen all the Rocky movies to boot, boxing is a powerful workout that stresses speed over endurance. It’s easy to find a small punching bag and gloves at a local sports store, but starting off with a personal trainer’s assistance is the best approach.

CrossFit

This one’s not for the timid. CrossFit is a non-sport specific workout, and it’s used by police and military academies to improve strength and conditioning.  It’s a total body workout, and you may find yourself climbing ropes, doing pull-ups, or carrying heavy loads through sprint distances – if you dare. Check out www.crossfit.com for more info on this killer workout.

Rock Climbing

I love the outdoors! If you’re like me, you’ll do as many outdoor workouts as you can. Rock climbing is one of them, although indoor manmade walls are a better fit for the beginner. It will test your physical stamina as well as your sharpness of wit, as it’s a test of your ability to master technique as well as fitness.

Ropes Course

Bring along a group of friends for this one. Ropes courses combine low elements and high elements outdoors, and focus on confronting one’s fears and anxieties (vertigo, anyone?). A professional course is very safe, and it’s a fun activity to do with others.

How will you challenge your mind and muscles this year?

By Mitzi Dulan and research assistance provided by Pam Majumdar.

7 Ways to Stay Motivated to Exercise

1)      Listen to music on an iPod or mp3 player while working out. Studies show that music helps you increase the intensity of your workout.

2)      Workout with a friend. Working out with someone else can make things seem more enjoyable.  You can push each other, spot each other, hold each other accountable, and keep each other motivated.

3)      Workout with a personal trainer 1-2x’s a week. Training with someone who specializes in fitness can help you reach goals and hold you accountable.  Since you are paying for their services you will be more likely to keep coming back for more.  It’s like an appointment you can’t refuse! If you can’t afford it weekly, consider hiring one to help you create a challenging workout routine and then using them 1-2 x per month to change it up for you.

4)      Switch up routines ever few weeks to not feel burned out or bored. Try something different or new every few weeks.  Take part in exercise classes at your local gym or join a local running group.

5)      Stay challenged. If working out just for the sake of working out isn’t enough to keep you motivated try to tackle a new challenge.  Try running a 5k, ½ marathon, sprint triathlon, or participate in fitness competitions.  When you have a reason for exercising your motivation can increase significantly!

6)      Go easy and don’t overdo it in the gym. Although you want to make sure you are consistently challenging yourself you  shouldn’t push too hard or overdo it, and give yourself a day or two to rest and recover each week.  Aim to do some stretching prior to your workouts. Preventing injuries is key to being able to workout and exercise at your best.  Take a week off every couple months to let your body heal up to come back even stronger and better.

7)      Keep a few workout items at home and at work in case you aren’t able to make it to the gym or the weather is bad outside. A workout mat, speed bag, dumbbells, cones, resistance bands or a Swiss ball can be a great addition to a home gym.

Remember, exercise is essential for a healthy lifestyle and making things fun and fresh instead of boring and monotonous will keep exercise enjoyable and easy to do.

How do you stay motivated to exercise?