6 Surprising Cancer Causers

It's a well known fact smoking can lead to cancer, but some common lifestyle factors can also increase your chances of getting the disease.

By Erin Hicks, Everyday Health Staff Writer

It's well-known that certain lifestyle behaviors like smoking and excessive sun
or tanning-bed exposure can cause cancer.
But those are not the only everyday, sometimes surprising,
choices that can put you at higher risk for cancer.
Cancer is caused by changes in cell DNA.
Some changes may be passed down from our parents in the form of genetic defects,
while others could be caused by environmental factors. The substances,
situations and exposures that can lead to cancer are called carcinogens,
according to the American Cancer Society.
While some carcinogens don't affect DNA directly,
they can lead to cancer in other ways —
by causing cells to divide at a faster than normal rate, for example.
Here are six everyday situations that that you may not have known were carcinogenic.

   

Weight in Adolescence: Esophageal Cancer and Gastric Cancer

A recent study published in Cancer had physicians in Israel follow 1 million

Israeli men for up to 40 years to determine how certain health and lifestyle

factors from their adolescence affected their risk of gastro-esophageal cancer later in life.

The results showed that teenage life can have a big impact on cancer outcomes.

The researchers found that for adolescents who were overweight, with a BMI in the 85^th 

percentile or higher, risk of esophageal cancer was 2.1 times higher.

The researchers noted that previous research has shown higher cancer incidence in

overweight adults, and this suggests the correlation extends into adolescence.

The researchers also found that teens from lower socioeconomic classes

and those who had little schooling had a heightened risk of these types of cancers.

Alcohol: Breast, Colon, Liver, Esophageal Cancer Risks

Alcoholic beverages were listed as a known human carcinogen by the

U.S. Department of Health and Human Services in 1997, and

numerous studies on a variety of cancers have shown an alcohol-cancer link.

A new study, published in the April 2013 issue of the American Journal of Public Health,

 finds an even stronger link between cancer and alcohol deaths.

Researchers from the Boston University schools of Medicine and Public Health found

that alcohol resulted in about 20,000 cancer deaths in 2009,

accounting for about 3.5 percent of all cancer deaths in the United States that year.

The researchers also found that each alcohol-related cancer death accounted for an

average of 18 years of potential life lost in those who died.

The new data serves as a reminder that alcohol is a carcinogen,

even when consumed in moderate quantities. According to the data analysis in the study,

average consumption of 1.5 drinks per day or less accounted for 30 percent of all

alcohol-attributable cancer deaths. The strongest links between alcohol and cancer

deaths were to breast cancer, esophageal cancer, colorectal cancers, and liver cancer.

Grilled Meat and Fish: Colorectal and Prostate Cancer Risks

Cooking beef, pork, fish, or poultry using high-temperature methods,

like pan-frying or grilling over an open flame, can form chemicals

called heterocyclic amines and polycyclic aromatic hydrocarbons,

which have been linked to cancer in animals, according to the National Cancer Institute.

In 1999, a large-scale study published in the journal Cancer found well-done or

grilled red meat was associated with an increased risk of colorectal adenoma,

a precursor to colorectal cancer.

A more recent study, published in the journal Carcinogenesis,

found cooking red meats at high temperatures, especially pan-frying,

can increase the risk of advanced prostate cancer by as much as 40 percent.

Sunscreen: Possible Skin Cancer Risk

By now, everyone knows that ultraviolet radiation from the sun and UV lamps

at fake tanning salons can cause skin cancer.

But did you know the stuff you put on your skin to shield it from the sun's rays may

also increase your cancer risk by damaging cells?

A recent study by researchers at Missouri University of Science and Technology

found that when exposed to sunlight, zinc oxide,

which is an ingredient found in many brands of sunscreen,

undergoes a chemical reaction that could release unstable molecules known as free radicals.

These molecules try to bond with other molecules and in the process can damage DNA

in the cells, which could increase the risk of skin cancer.

The researchers said tests on a possible zinc oxide-cancer risk are still in the early stages,

so they recommend continuing to wear sunscreen rather than forgoing any type

of protection when you're out in the sun.

Working the Night Shift: Possible Breast Cancer Risk

Working the night shift isn't just harmful to your sleep schedule,

it could also increase a woman's risk of breast cancer. In 2007,

shift work that involves circadian disruption was listed as a probable carcinogen 

by the World Health Organization's International Agency for Research

on Cancer (IARC). Epidemiological studies found that women who worked

overnight as nurses and flight attendants had a higher risk of breast cancer

than women who did not work at night.

One possible reason is the disruption of the circadian system that is caused

by exposure to light at night. "This can alter sleep-activity patterns,

suppress melatonin production, and deregulate genes involved in tumor

development," according to the IARC.

 

Diesel Exhaust: Lung Cancer Risk

While the noxious smell of diesel exhaust may remind you of bus trips or weekend

getaways, it could also increase your risk of lung cancer.

The IRAC began classifying diesel engine exhaust as carcinogenic to humans

in 2012 based on "sufficient evidence that exposure is associated with

an increased risk for lung cancer." A study published in the

Annals Of Occupational Hygiene was based on research by the National Cancer Institute

and the National Institute for Occupational Safety and Health involving more than 12,000

mine workers. Researchers found an increase in lung cancer rates among

those exposed to diesel exhaust underground, with greater exposure linked to higher cancer rates.

In those with the highest exposure, the study found deaths from lung cancer tripled.

Promising Non-Antidepressant Therapies for Depression

Health Envoy's Blog

• By Denise Mann
• Reviewed by Niya Jones, MD, MPH    

 

Depression Therapy Without Antidepressants

Marked by feelings of sadness, hopelessness, helplessness, fatigue, and a loss of interest in activities once considered pleasurable, major depression affects about 6.7 percent of U.S. adults each year, according to the National Institute of Mental Health. Although antidepressants are widely prescribed and the newer versions have fewer side effects than older ones, many people don’t want to take or can’t tolerate these drugs. The good news is that there are at least nine promising treatments for depression that are not antidepressants, some of which are available right now.

• 

  Depression Therapy Without Antidepressants

  Marked by feelings of sadness, hopelessness, helplessness, fatigue, and a loss of interest in activities once considered pleasurable, major depression affects about 6.7 percent of U.S. adults each year, according to the National Institute of Mental Health. Although antidepressants are widely prescribed and the newer versions have fewer side effects than older ones, many people don’t want to take or can’t tolerate these drugs. The good news is that there are at least nine promising treatments for depression that are not antidepressants, some of which are available right now.
  
• 
  • 
    

  Botox: An Injection Keeps Depression at Bay?

  Yes, the same injection commonly used to get rid of frown lines may help alleviate symptoms of depression. In a study published in the May 2014 issue of the Journal of Psychiatric Research, more than half of participants who had moderate to severe depression showed a big improvement in depressive symptoms after one injection of Botox between the brows. The improvement lasted longer than the cosmetic effects, suggesting that there's more to it than just feeling better about your appearance. “We don’t really know how Botox affects depression, but it’s an intriguing association,” said Alan Manevitz, MD, a clinical psychiatrist in New York City and medical director and founder at TMS Medical Associates.
  
  
  • 

    Lanicemine: Experimental Drug With Quick Effects on Depression

    Special K, or ketamine, is a popular drug in the club scene, but a novel class of medication that acts similarly to ketamine may have a quick effect on depression without the hallucinations associated with the street drug, according to a study published online in Molecular Psychiatry in October 2013. According to study authors, lanicemine may relieve depression by blocking the binding of an amino acid called glutamate to a protein found on nerve cells. Glutamate is important for normal brain function. This drug is still being developed and is not yet commercially available. The challenge is making the rapid effect sustainable.
    
     
    

    Acupuncture: Pinpricks May Help Recalibrate the Brain

    Acupuncture, the use of tiny needles placed in strategic positions to balance energy flow, may help treat depression. A study in the September 2013 issue of PLOS Medicine found that individuals who tried acupuncture showed improvements in depression at three months compared with those who received standard care. “It has to do with opening up the blockages and channels of the body, and it may help recalibrate the brain,” said Gail Gross, PhD, EdD, a family psychologist in Houston.
    
    
    
    
  
  

Dangerous Food Mistakes You’re Probably Making

Health Envoy Blog
By Brianna Steinhilber, @atimetokale


 

 

Danger in Your Kitchen

When it comes to grocery shopping and meal prep, most people assume they’re handling food in a safe and responsible way. But many may be surprised to learn the risky moves they make in the kitchen every day without even realizing it — which explains why 48 million people get sick from contaminated food each year. Enter “From Supermarket to Leftovers,” a comprehensive guide from Sarah Klein, senior counsel for the US Consumer Product Safety Commission (and formerly the senior staff attorney with the Food Safety Program at the Center for Science in Public Interest). She filled us in on the need-to-know-tips to keep foodborne illnesses at bay and ensure our food and kitchens are bacteria-free. You’ll be surprised at how many of these food safety faux pas you’re guilty of — especially during the summer.

Leaving Dairy-based Salads Sitting Out at Your Barbecue

With summer in full swing, outdoor parties and barbecues raise some important safety issues — one of them being the popular dairy-based dishes sitting among the spread. Leaving those yummy potato and macaroni salads or veggie dips sitting out is an invitation for bacteria growth. “On very hot days, [these foods] should never sit out more than an hour,” Klein said. “And once they have been sitting out, they are no longer safe to put back in the fridge.” She suggests resting dairy-based dishes in a bucket of ice to keep them cold and prevent bacteria growth.

Using One Cutting Board for Meal Prep

Most of us know to cut raw poultry or meat on a separate board than we do our veggies. But Klein suggests going even further and designating separate cutting boards in your cupboard, one exclusively used for meat and one only for veggies. “Get a red cutting board for meat and a green one for vegetables,” she said. “It’s possible that bacteria can remain in the grooves of the cutting boards, so it’s just easier to make something a habit to reduce the risk of cross-contamination.” The last and final step is always to thoroughly cook all ingredients, she added. 

• iStock Photo

  Rinsing Raw Meat Before You Cook It

  You may think you’re doing a good thing by rinsing raw meat when you remove it from the package, but you’e actually creating an extremely dangerous environment in your kitchen. “Not only is rinsing raw meat and poultry simply not necessary, as cooking will eliminate harmful bacteria, but you are spreading little water droplets carrying bacteria all around your kitchen,” said Klein. “Studies have shown that the bacteria can splatter up to six feet around your kitchen, so now your sink and counters are all contaminated.”
  
• iStock Photo

  Visiting the Seafood Counter First at the Grocery Store

  If your normal route around the supermarket has you starting in the meat department, it’s time to switch up your routine. “Fresh seafood needs to be refrigerated immediately. It’s the most temperature-sensitive food, and toxins form as it begins to decay (which happens even at room temperature) that cannot be cooked away,” Klein advised. “You want it to be cold from the time it is caught until you cook it.”
  
• Getty Images

  Not Washing Your Sponge

  You may not think that the tool used to clean your dishes and utensils needs to be cleaned itself, but particles of food that get trapped in the material can cause bacteria to grow, which you then spread to your dishes and around your sink. Klein recommends washing your sponge daily by simply throwing it in the dishwasher or by dampening and microwaving it on high for one minute. “When you notice a musty smell, it’s time to replace your sponge,” Klein adds. “I recommend having a jumbo pack on hand; you want to be able to easily replace your sponge frequently.”
  
• Stefano Oppo/Corbis

  Buying Bagged Lettuce

  Pre-washed and cut lettuce is convenient when you’re strapped for time, but what many don’t know is that bagged salads have a higher risk for carrying pathogens like E. coli or Salmonella. Like ground beef, a mix of many heads of lettuce go into each bag, so there’s a higher chance of one single head contaminating many packages. And if you think washing bagged lettuce at home will cut down the risk, think again: “Rinsing food removes surface debris; the bacteria likely to harm you is deep in food — you can’t rinse it away,” said Klein. The benefit of eating greens far outweighs the risks, so there’s no need to completely scratch bagged varieties from your grocery list, but if you or anyone you’re serving is immune-compromised, go for fresh, whole heads of lettuce instead.
  
• Lori Lee Miller/Getty Images

  Using a Single Platter and Utensil to Carry Food to and From the Grill

  The same cutting board mentality should be applied when transporting food to the grill to be cooked and then back to your table. “You need to use different platters and utensils — that includes the tongs that you use to place meat on the grill,” said Klein. “Even if you rest raw meat on top of a paper towel, the juice from the meat seeps right through. You need to wash or replace the platter.”
  
• Getty Images

  Keeping Eggs in the Door and Milk on the Top Shelf

  The shelves on the fridge door seem like the perfect spot to store a carton of eggs, while the top shelf is the most convenient place to have milk ready to grab on pour and busy mornings — but what many fail to recognize is that not all parts of your fridge are equally cold. It’s vital to keep foods that have the highest chance of developing bacteria — eggs, poultry, and milk — in the cooler parts of the fridge, like the bottom shelf. The temperature in areas like the door, which is constantly opening and closing, tend to fluctuate, and therefore is a better spot for more stable items such as butter or ketchup.
  
• Getty Images

  Running Other Errands After You Load Up on Groceries

  If you have a long to-do list, make your grocery shopping the last thing on the schedule. Food needs to be home and in the fridge within two hours of checking out at the store, and that time frame shrinks to just one hour when the temperature outside is 90 degrees or warmer. The chilled temperature prevents bacteria from forming, but as the food temperature rises, so does the chance of bacteria growth.
  
• iStock Photo

  Storing Leftovers in the Fridge

  You pack your leftovers into containers, stack them in the fridge, and you’re good to go, right? Seems easy enough, but there are actually a few very important rules many people fail to follow. Klein advises everyone to memorize the 2-2-4 rule: All food should be refrigerated within two hours of cooking it, stored in containers just two inches deep to speed the chilling process, and eaten within four days. Any food that won’t be consumed within this time frame should be frozen instead.
  
  

• Using One Cutting Board for Meal Prep

  Most of us know to cut raw poultry or meat on a separate board than we do our veggies. But Klein suggests going even further and designating separate cutting boards in your cupboard, one exclusively used for meat and one only for veggies. “Get a red cutting board for meat and a green one for vegetables,” she said. “It’s possible that bacteria can remain in the grooves of the cutting boards, so it’s just easier to make something a habit to reduce the risk of cross-contamination.” The last and final step is always to thoroughly cook all ingredients, she added.
  
•  
  • 
    

  Rinsing Raw Meat Before You Cook It

  You may think you’re doing a good thing by rinsing raw meat when you remove it from the package, but you’e actually creating an extremely dangerous environment in your kitchen. “Not only is rinsing raw meat and poultry simply not necessary, as cooking will eliminate harmful bacteria, but you are spreading little water droplets carrying bacteria all around your kitchen,” said Klein. “Studies have shown that the bacteria can splatter up to six feet around your kitchen, so now your sink and counters are all contaminated.”
  
  
  
  
• iStock Photo

  Visiting the Seafood Counter First at the Grocery Store

  If your normal route around the supermarket has you starting in the meat department, it’s time to switch up your routine. “Fresh seafood needs to be refrigerated immediately. It’s the most temperature-sensitive food, and toxins form as it begins to decay (which happens even at room temperature) that cannot be cooked away,” Klein advised. “You want it to be cold from the time it is caught until you cook it.”
  
• Getty Images

  Not Washing Your Sponge

  You may not think that the tool used to clean your dishes and utensils needs to be cleaned itself, but particles of food that get trapped in the material can cause bacteria to grow, which you then spread to your dishes and around your sink. Klein recommends washing your sponge daily by simply throwing it in the dishwasher or by dampening and microwaving it on high for one minute. “When you notice a musty smell, it’s time to replace your sponge,” Klein adds. “I recommend having a jumbo pack on hand; you want to be able to easily replace your sponge frequently.”
  
• Stefano Oppo/Corbis

  Buying Bagged Lettuce

  Pre-washed and cut lettuce is convenient when you’re strapped for time, but what many don’t know is that bagged salads have a higher risk for carrying pathogens like E. coli or Salmonella. Like ground beef, a mix of many heads of lettuce go into each bag, so there’s a higher chance of one single head contaminating many packages. And if you think washing bagged lettuce at home will cut down the risk, think again: “Rinsing food removes surface debris; the bacteria likely to harm you is deep in food — you can’t rinse it away,” said Klein. The benefit of eating greens far outweighs the risks, so there’s no need to completely scratch bagged varieties from your grocery list, but if you or anyone you’re serving is immune-compromised, go for fresh, whole heads of lettuce instead.
  
• Lori Lee Miller/Getty Images

  Using a Single Platter and Utensil to Carry Food to and From the Grill

  The same cutting board mentality should be applied when transporting food to the grill to be cooked and then back to your table. “You need to use different platters and utensils — that includes the tongs that you use to place meat on the grill,” said Klein. “Even if you rest raw meat on top of a paper towel, the juice from the meat seeps right through. You need to wash or replace the platter.”
  
• Getty Images

  Keeping Eggs in the Door and Milk on the Top Shelf

  The shelves on the fridge door seem like the perfect spot to store a carton of eggs, while the top shelf is the most convenient place to have milk ready to grab on pour and busy mornings — but what many fail to recognize is that not all parts of your fridge are equally cold. It’s vital to keep foods that have the highest chance of developing bacteria — eggs, poultry, and milk — in the cooler parts of the fridge, like the bottom shelf. The temperature in areas like the door, which is constantly opening and closing, tend to fluctuate, and therefore is a better spot for more stable items such as butter or ketchup.
  
• Getty Images

  Running Other Errands After You Load Up on Groceries

  If you have a long to-do list, make your grocery shopping the last thing on the schedule. Food needs to be home and in the fridge within two hours of checking out at the store, and that time frame shrinks to just one hour when the temperature outside is 90 degrees or warmer. The chilled temperature prevents bacteria from forming, but as the food temperature rises, so does the chance of bacteria growth.
  
• iStock Photo

  Storing Leftovers in the Fridge

  You pack your leftovers into containers, stack them in the fridge, and you’re good to go, right? Seems easy enough, but there are actually a few very important rules many people fail to follow. Klein advises everyone to memorize the 2-2-4 rule: All food should be refrigerated within two hours of cooking it, stored in containers just two inches deep to speed the chilling process, and eaten within four days. Any food that won’t be consumed within this time frame should be frozen instead.
  
  

Your 7-Step Spring Detox Plan

 Health Envoy's Blog

Skip the juice cleanse - this easy action plan is all you need to feel slimmer, less stressed, and more refreshed this season.

By Brianna Steinhilber @weightloss

 

 

 

While detoxing your body is the equivalent of spring cleaning the dust bunnies from your closet, the thought of a detox gives most people nightmares about two-hour gym marathons running on nothing but green juice. But detoxing doesn't have to be that difficult. Add these seven simple steps to your routine to shed pounds, de-clutter your life, and give yourself a fresh start the hassle-free way.

Add 2 glasses of water to your day.

Water is key to flushing out your system, hydrating your skin for that warm-weather glow, and boosting your metabolism. "The best way to determine your hydration levels is to check the color of your urine," said Deborah Enos, certified nutritionist. "If the urine is clear, or almost clear, you're probably sufficiently hydrated. If it's dark in color, then you're more than likely dehydrated." Many women don't reach the Institute of Medicine's daily recommendation of 2.2 liters (or about 9 cups) of beverages a day. Start by adding just two glasses to your daily routine — one when you first wake up ("I make myself drink a glass of water before my morning coffee," said Enos), and one more right before you go to bed. You'll automatically knock 16 ounces off your daily requirement and will begin and end your day on a healthy note.


 

Meditate for one minute each day.

A healthy lifestyle is just as much about your mindset as it is about your body. Taking time each day to clear your mind and re-center your energy will help fight stress and allow you to be more productive for the rest of the day. "I prefer to meditate in the morning because it sets me up for the day ahead. I have a little nook in my bedroom where I've set up a comfy pillow to sit on and a candle," said Arielle Fierman, certified health and nutrition coach. "Anytime that you need a quick break, a dose of inspiration and calmness, just stop, close your eyes and take a few deep breaths. I often do it before I'm walking into a meeting or even while commuting on the subway!" If meditating doesn't come naturally to you she recommends concentrating on your breathing or playing a calming song while you sit quietly.


 

Add one green vegetable to every meal.

"Leafy greens are full of vitamins, minerals, and disease-fighting phytochemicals," said Enos. "Green veggies are also a good source of fiber -- important for weight loss and maintenance because it helps to control your hunger by keeping you feeling fuller, longer." Even if you're not a huge veggie fan, there are so many delicious options for preparation that you're sure to find a few you like. Enos recommends starting the day with a green smoothie, while Fierman sneaks in more greens by having hummus and veggies wrapped in a collard green for lunch and kale sautéed with coconut oil and sea salt as a side dish for dinner.


 

Don't eat anything you can't pronounce.

Completely overhauling your entire diet can be discouraging and ultimately lead to binges. Instead, start with a simple, manageable rule: Read the ingredients. "I make it a rule to never eat anything that wasn't on the planet while my grandmother was alive — and that's a lot of ingredients!" said Enos. "In our race to keep up with our daily schedules, we often sacrifice our health by grabbing foods full of 'lab foods' such as high fructose corn syrup and trans fatty acids." Instead, only choose products whose ingredients you can pronounce and recognize. "Eating foods that have been on the planet for hundreds of years is the best method I know of to keep my body healthy," Enos said.




 

Add 30 minutes of movement to your day.

If you've spent most of the winter curled up on the couch, getting back into an exercise routine can be intimidating. But getting up and moving is crucial to slimming down and feeling energized. The CDC recommends that adults ages 25 to 64 get two and a half hours of moderate-intensity aerobic exercise each week. While that may sound like a lot, broken down per day it's just 32 minutes of activity! If you're having a hard time getting motivated, Fierman recommends signing up for group fitness classes the week before so you have concrete workouts on the schedule, as well as packing your exercise clothes in the morning and bringing them with you to work.


 

Go to sleep 30 minutes earlier.

Few people consider sleep as an important part of a detox, but getting enough shut-eye, and quality sleep at that, translates into major benefits beyond just feeling well rested. In fact, numerous studies have linked lack of sleep to increased risk of obesity by de-regulating appetite. While it may be hard to shut down the electronics and get into bed earlier, Fierman suggests shutting off all stimulation, including TV and cell phones, at least an hour before you get in bed. She also suggests putting your pajamas on right when you get home so you can wind down faster, and sipping an herbal tea like chamomile, which will help relax the muscles in your digestive system and your body.


 

Spring clean one room per week.

One of the biggest tasks come spring is organizing the house. Since attacking the entire house at once is a massive undertaking, set a goal of cleaning one room per week instead, and start with the kitchen. Empty everything out of the fridge and pantry, wipe down the shelves, and toss anything that is expired or has ingredients you can't pronounce, Fierman said. Then re-stock the shelves in an organized manner: "Your kitchen should be functional, easy to use and well organized so you're more inspired to cook versus ordering in," said Fierman. She suggests making your kitchen "Instagramable" with flowers in a vase on top of some cookbooks or bright green apples displayed in a pretty silver bowl. "Adding bright and fresh elements will make you want to spend more time in the kitchen — and take photos of what you're making!"

The 5-Minute Workout That Will Shed Your Winter Weight

Health Envoy's Blog

No time to work out? Shave time off your gym visit and blast away fat with this HIIT workout by fitness expert Michelle Bridges.

 

By Brianna Steinhilber, @weightloss

If your inner couch potato left you with a few extra pounds this season, then Michelle Bridges, Australia's top weight-loss expert and author of the new book Total Body Transformation, is your new best friend. She's put together a simple, 5-minute High Intensity Interval Training (HIIT) workout consisting of 10 moves that'll get your heart rate up, torch calories, and give your metabolism the jumpstart it needs to shed that winter weight. The best part? It requires absolutely no equipment at all and can be done anywhere — at the gym, in your living room, or at the park.

Warm-up: Michelle recommends stretching after the workout, when muscles are warm. Before you begin the circuit, jog lightly (in place, around a track, or on a treadmill), jump rope, or perform another light cardio activity for 5 minutes, aiming to raise your heartbeat over 150. Then perform each of the following exercises for 30-second intervals.

Fast Low-Step Running

How to: Find a low step and stand in front of it. Quickly step up onto it and back down — right and left up, right and left down — as fast as you can for 30 seconds.
Beginner's tip: Perform exercise at a slower pace and gradually increase your speed as you become more comfortable with the exercise.
*Booster: Pump your arms to give yourself more speed — and work those arm muscles too!

 

Basketball Jumps

How to: This move is similar to jumping jacks, but you are moving side to side. Take a long low step to the right, bend through the legs, step the left foot in, and spring off both feet to shoot your basketball. Repeat on the other side, alternating between both sides for 30 seconds.
Beginner's tip: To protect your knees, make sure they stay aligned with your toes.
*Booster: The lower you go, the higher you jump — and the more calories you burn!

Sideways Running

How to: This agility move is great for sculpting inner and outer thighs. Starting with your right foot, run three steps sideways to the right. The last step of your right foot should "stick" as you drop your weight into that leg, and then push off and step out with your left. Think of rhythm with this one — the timing should feel like, "one, two, drop, and push; one, two, drop and push."
Beginner's tip: To protect your knees, make sure they're pointing in the same direction as your toes. Keep your shoulders back and down, with your chest up and abs in.
*Booster: As you get more comfortable with the exercise, increase your speed.

 

Jumping Jacks

How to: Stand with your feet together, arms at your sides, and jump about shoulder width apart. As you jump, swing both arms out to the side or overhead. Toes and knees should be slightly turned out. Jump again and return legs and arms to starting position. Repeat for 30 seconds.
Beginner's tip: To reduce jarring in the legs, focus on landing softly and make sure your heels touch the ground. There shouldn't be any tremendously loud thumps – rather, focus on landing quietly.
*Booster: Increase your speed and see how many you can complete in the 30-second interval.

Pushups on Knees

How to: Kneel on the ground and walk your hands forward until they are slightly wider than shoulder width apart. Straighten your arms and look directly ahead at the floor. Keeping abs tight, bend your elbows and lower your upper body until your chest is 4 inches off the floor. Exhale as you straighten your arms, returning to the starting position. Repeat for 30 seconds.
Beginner's tip: This is a great variation for people who are still building their upper body strength. Drop your shoulders down away from your ears and keep your butt down and core tight.
*Booster: When you feel ready, modify this move to pushups on your toes for an even harder upper body and core workout.



 

Plyometric Lunge

How to: Begin with your right foot forward, left foot back. Drop down into a lunge so that both knees are bent at a 90 degree angle. Pushing off with the heel of your front foot, jump and switch legs, bringing your left leg forward, and right foot back.
Beginner's tip: Make sure to take your time, land softly, and ensure your knee does not extend past your toe. For an easier version, break the jump movement into two steps by bringing the back leg forward to meet the front and then pushing the front leg back into a reverse lunge position.
*Booster: This exercise is great to tone your legs and butt and is a cardio blaster. For a more intense cardio workout, increase the speed of your jumps, letting your feet only rest on the ground for a second before jumping and switching legs.



 

High Knees With Twist

How to: With this exercise, you're keeping your cardiovascular system pumping and strengthening your legs and glutes — and as a bonus, you're also working your core with the twisting action! To perform, run in place with high knees (bringing each knee up to hip height), while at the same time twisting towards each knee as you raise it up, alternating from side to side in a twisting motion.
Beginner's tip: Start out with a low jog and gradually raise your knees up towards your hips until you are able to perform the full exercise.
*Booster: Pick up the pace for an even bigger cardio blast — and target your abs even more by pulling your knees up as high as you can (aiming for above hip height as your goal).

In and Outs

How to: Lower your body into a pushup position, your arms slightly wider than shoulder width apart, arms and torso straight. Jump both feet in towards your chest and quickly jump them back out into a full pushup extension. This move is great for your core, while also working your chest and shoulders.
Beginner's tip: The slower you hop your feet in and out, the easier the exercise. Begin at a comfortable pace and gradually increase your speed. You can also start by hopping your feet only halfway up towards your arms before returning them back to the full pushup extension, working up to the full hop.
*Booster: Increase your speed, jumping in and out as quickly as you can to increase the number of reps you can complete in 30 seconds.




 

Lunge Kicks

How to: Perform a reverse lunge, driving your right leg behind you and bending your left knee, touching the floor in front of you with your opposite hand. Then, as you draw the right leg back up, kick forward with the left leg, being sure to also lean back so you're working your abs as well. Perform for 30 seconds on the right side, and then switch driving your left leg back and kicking forward with your right.
Beginners tip: Start with a manageable kick waist height or lower and gradually increase the height as you get more comfortable.
*Booster: This exercise targets your legs while also working your cardiovascular system. To raise your heart rate even higher, increase your speed. You can increase the difficulty by driving the back leg even further behind you for a deeper lunge and increasing the height of your kick.
Cool Down: Now is the time to stretch! Pick 10 stretches that target different muscles and hold each for approximately 1 minute. Keep breathing and try to sink deeper into the stretch as you exhale; do not bounce intro your stretches or hold your breath.