Last week, I learned that the rest of the world loves Pilates just as much as I do! (At least that’s what I’m telling myself.) But really, the Pilates Dorm Room Workout was one of the most popular yet. And I love that you love Pilates. So this week, I thought it would be fun to introduce you to two new exercise methods you may not have tried yet. Disclaimer: both of these videos are totally cheesy. But I see that as a good thing. Laughing is a great workout, too! You can thank me later for your incredible abs.

1. The Bar Method

Based on the challenging movements of ballet, this exercise method is all the rage right now. And for good reason. It’s killer. In a good way. The Bar Method focuses on toning and sculpting the entire body, and a full class incorporates stretching as well. In class, you stand at a ballet bar to do the exercises, but you can do them at home using the back of a chair.

 2. Zumba

You’ve probably heard of Zumba, because it’s insanely popular. That’s because it’s one of the most fun workouts ever. Zumba is designed to make your workout feel like a party. Plus, you can pretend you’re in Dirty Dancing: Havana Nights.

Whether or not you’re one to make resolutions, January is the best time to get in shape. Summer is now only a short six months away! Bring on the bikinis and shorter than short-shorts – it’s time to look and feel great. In my past blogs, I’ve showed you how to tone up and strengthen your muscle groups. Now, it’s time for me to explain how cardio workouts can really get that six-pack and those toned legs to show.

You can do as many crunches as you want, but your sleek muscles won’t show through unless you burn the layer of fat covering it. That fat is made up of long term energy that has not been used and compensates by staying around your body. Remember that late night fast food run? Well, by eating that delicious burger and letting the 500+ calories sit, you maintain extra unhealthy energy until it has a reason to exit your body. By engaging in cardio activity – any workout that gets your heart racing and sweat pouring – you are finally burning that fat off and putting those calories to use.

So, what is cardio exercise? It includes (but is definitely not limited to) kickboxing, running, dancing, biking or swimming. For those of you who have a gym membership, I highly recommend looking into group fitness classes. It’s a great way to have a fitness expert provide a guaranteed calorie-burning workout and force 1 hour of exercise on you. You can even switch up your routine by taking a strength training class one day and then Zumba the next!

But for those of you who don’t want to trek all the way over to the campus gym in the brutal snow, I have good news! It’s easy to get your fitness on right in your dorm room. My favorite iPhone app is Nike Training Club. You can choose from 15 to 30 minute plyometric workouts that definitely get your heart pumping – it’s like having a personal trainer on your phone!

And for those of you who don’t have a gym membership or an iPhone app, you have me. Here are some easy ways to get rid of that super extra cheesy concoction from the campus diner.

1. Squat Jumps

Begin in a low squat. Keep your feet a little more than hip width apart, arms clasped in front. Make sure your knees do not surpass your ankles. Sit low into your heels and pretend you’re sitting into a chair.

It really is as fun as it looks! Go ahead and jump up from your squat position. Power through your legs and jump as high as you can. Keep arms up, legs off the ground and core tight. Land back softly on your feet and back into the original position. You should try continuous squat jumps for about 1-2 minutes to feel ultimate gluteal and quad burning.

2. Mountain Climbers

Begin with your hands directly under your shoulders. Extend one leg outwards and keep one leg bent in. Keep your back flat and refrain from sticking your booty into the air. I think I was admiring the tanbark in this picture, but keep your head up and looking forward for a bigger challenge.

Now it’s time to climb the mountain. Keeping your arms in place, switch your leg positioning by jumping into it. Some people like to start in a plank position, bring one leg in and back out, then switch. I love extra intensity, so I add the jump-push in between.

3. Other options not pictured: Jumping jacks, high knee jumps, jumping rope, or running in place. They’ll all get your heart pumping and your fat burning off. Put these workouts into your daily routine and you’ll be bikini ready in no time.

Summer, here we come!

Got a problem area you want to tackle? Need some workout ideas? Tweet your questions to @jackelynho. I’ve got your back. And front. And sides.

Zumba

If you love to dance, this exercise is a must try! The latin inspired fitness dance class took sports gyms by storm in 2008. According to the official Zumba® website, “Zumba® Fitness was created in the mid-90’s by Colombian native Alberto “Beto” Perez, a celebrity fitness trainer and choreographer for International pop superstars. Inspired by the traditional cumbia, salsa, samba and merengue music he grew up with, Beto paired his favorite pulsating Latin rhythms with the red-hot international dance steps his clients loved and Zumba® Fitness (Spanish slang for “to move fast and have fun”) was born!” Click here to find the nearest Zumba class to where you live.

Pilates

Pilates really works your core and creates a leaner looking midsection. It will teach you how to suck in your beer gut without having that “sucking it in” look on your face in pictures. If you are naturally thin and are looking for a way tone up, this is an awesome exercise that will even make you look taller! For beginners you will most likely just use a mat and your own body weight. You will break a sweat, but this is not a heart pumping exercise. You may not even realize the muscles you are using during class, but you will definitely feel it the next day. I personally have noticed the slimming and toning effects after just as little as 2 classes. If your school doesn’t offer Pilates classes, you can check out a few of my favorite routines for free here. On average, Pilates burns about 330 calories per hour.

Yoga

You probably are familiar with Yoga, but what you may know is that although it doesn’t provide a cardio workout, it does help weight loss efforts. In a recent study, it was revealed that yoga may help you lose weight and keep if off better than a low carb or low fat diet as a result of it’s the meditation effects. The meditation allows its practitioners to feel confident in their skin and achieve a healthier lifestyle. Those that were on a low calorie, low fat, low carb whatever, lost weight initially but were unable to keep it off as time went on. The yogi’s adopted a healthy lifestyle that allowed them to make wise food and exercise decisions. It also will give you an awesome body as a result of holding difficult poses. It does wonders for your arms and abs, making it a great form of exercise for tank top season! It’s also relaxing and is proven to combat stress and depression! On average it burns about 200 calories per hour.

Spinning

Seen in many movies like the opening scene from “The Sweetest Thing,” spinning is definitely an acquired taste. I will honestly admit I have never taken a class because I do not like bikes. However, it is an awesome workout for burning calories like crazy. In the words of my sister, “It’s a super cardio workout.” If you wanna lose weight, take this class. If you need a challenge, take this class. The high intensity workout can burn you about 700 calories in an hour (based on a 140 lb woman). If you want to try out your biking likability, try this 4 minute bike workout that will give you an idea of how much you like the bikers burn!

Other classes to check out at your school are kickboxing, bootcamp style classes, hula hooping, stip tease aerobics and cardio classes. For more free workout videos delivered weekly subscribe to my YouTube channel, DietHealth. Did I mention we give out free gifts to our subscribers each month, from free food to healthy recipe books and fitness DVD’s?

You can also follow me on twitter (DietSarah) and ask any fitness questions you may have! See you next week!

Instead of making that vague “I’m gonna work out this year!” resolution that never works, why not take a more focused approach? Here are a few resolutions that will get you on track for actually fulfilling your fitness goals in 2009. My opinion: start small:

- Start a Workout Program: If you don’t work out regularly, make it a point to do so. Join a gym (many have holiday specials still going on until Jan 1st!) and get into a routine where you hit the gym a few times a week. Don’t set an unrealistic goal (“I will run 10 miles, 4 days a week.”) – even if it’s just to start walking on a treadmill or taking a pilates class or two, you’ll never believe the difference it can make!

- Increase Your Workout: If you’re a regular, every day worker-outer like myself, start increasing your daily dose of exercise. For example, I normally run 1.5 – 2 miles a day and do ab work for about 15 minutes. Starting this week, I am upping my workouts to at least 2.5 – 3 miles a day with increased stretching and core focus on my abs to get that six pack (wishful thinking!) by the summer.

- Add Weights: A lot of people who work out think running on a treadmill or biking a few times a week is enough. It’s not. While cardio is the best way to burn calories, it leaves your body thin and lean, but not defined. Adding weights into your routine will tone your lean body and give you a nice, tailored and fit shape. Make an appointment with a trainer to set up a weight training program, or go to FitSugar.com to learn some fun workouts for toning that bod.

- Add Classes: If you’re a cardio gal like myself, adding some strength or dance classes will up your workout regime and give you some new exciting ways to look forward to working out. Pilates and yoga are great for strength and toning, and dance classes (salsa, hip hop, Zumba, or even, pole dancing!) are great ways to get cardio on a different level. Bring your friends along to help them with their weight loss resolutions (and make it more fun for you).

- Think Outside the Box: If you’re bored with your normal workout routine, take up a sport that will give you a new and fun way to workout. Have a bunch of girlfriends who want to all get fit? Start hiking on the weekends or playing softball with them; it’ll be a bonding experience, PLUS a workout!

By increasing your intensity, or starting a new workout plan, you’ll shed those holiday pounds in no time!

What’s more, the show has proven that working out can be fun, and that dancing is an excellent way to shed some unwanted pounds, build muscle, and start living an overall healthier lifestyle. I know I signed up for Zumba and impulsively bought the DWTS Cardio Dance workout DVD without batting an eye.

As DWTS has increased our awareness of fun ways to stay fit, it’s also a great vehicle to demonstrate that fitness comes in all shapes and sizes. In the past, we’ve seen DWTS combat some of the Hollywood stereotypes that distort women’s body images across the country. Remember when all 167 pounds of Laila Ali made it to the top three? How about when Sabrina Bryan, who is “chunky” by Hollywood standards, was sent home simply because everyone thought she was too talented to need their votes?

Most importantly, consider the fact that normally the beauty queens and supermodels are the first to get the boot: Paulina Porizkova, Shandi Finnessey, and Shoana Moakler are among the competitors who never saw round three, and thus, they all blend together into one generic DWTS loser, while fan favorites like Marisa Jaret Winokur show you that being skinny doesn’t mean you can move.

That being said, the enormously talented professionals with DWTS also have very different looks, which is great, because it shows that they are all very individual, not just some manufactured dancing Barbie doll. However, this season I’ve been disappointed to see the media scrutiny that Cheryl Burke has had to deal with. Just because Cheryl doesn’t have the rail-thin body of Edyta, it doesn’t mean she’s gotten “fat,” and either way, DWTS shouldn’t be the show to decide who’s fat or thin, because for several years, it’s been more about techniques and talents than the number of ribs that protrude when someone arabesques.

If I had Cheryl Burke’s body, I’d be thrilled. Not only would I look amazing, but I’d know I was in great physical condition. So why is it that two-time champ Cheryl is suddenly under scrutiny? Girlfriend can move– and isn’t this a dance competition? Karina Smirnoff and Edyta Sliwinska’s outfits are getting smaller and smaller, and our former champ, Cheryl, is being put under a microscope.

I’m not saying Edyta is at fault for being so skinny with such a huge rack, or that Karina’s to blame for making me second-guess the cheeseburger I had at lunch. I just thought that the lesson we learned from the first six seasons of DWTS was that “fit” comes in all shapes and sizes. Edyta, Karina, Cheryl, Julianne, Kym, and, this season, Lacey all put in grueling hours as they patiently teach their partners to dance like pros. Just because they have different body types doesn’t mean that one is “fat” or another is “better.”

So please, DWTS fans, media, paparazzi, and whomever else is trying to turn my favorite dance competition into an anorexia playground, just back off. I would love to have one of those girls’ bodies… but I would much rather have their talent.

The semester’s off and running, the weather’s getting worse, and next summer feels like an eternity. It’s easy to find your mood plummeting, your motivation waning, and your usually chipper self turning into a snappy betch. Misery has a snowball effect: you’re grumpy, and it rubs off on your roommate; you’re already in a bad mood, and walking into a pop quiz can set you over the edge. Before the blahs take over your body, take time to stop, breathe, recharge and rejuvenate. Here are five quick pick-me-ups to get you out of a funk.

1. Sleep: You’ve been up at the crack of dawn every morning to hit the gym, struggle to stay awake through three back-to-back classes, rush to your part-time job, and finally head home to tackle several hours worth of homework. Of course you’re feeling dreary! Lack of sleep can have adverse psychological effects– take it from a girl who is known to burst into tears at the slightest provocation after pulling an all-nighter or two– so even if you can’t fit in a full eight hours of sleep a night, treat yourself to a long, comatose nap. When you wake up, you’ll be more energetic and alert, so it might even boost your studying stamina later in the week.

2. Treat Yourself: You’ve been running on empty for weeks, neglecting yourself in order to make a good impression on your professors, sorority sisters, friends, coworkers, etc. Do something nice for yourself. If you have some extra cash, buy yourself a new outfit. If you think you look good, you’re bound to feel good, too. Low on cash? Scrape together some change and download a couple of jams on i-Tunes. I mean, they’re only 99 cents most of the time– you deserve it! Get a track that will raise your spirits, like Flo Rida’s “In the Ayer,” DJ Laz’s “Move, Shake, Drop Remix” or, for a bubblegum pop sound, The Orion Experience’s “Obsessed with You.” Then, crank up your speakers and have your own personal dance party for a few minutes. It’ll be worth it.

3. Exercise: Everyone knows that cardio releases endorphins in your brain. When I’m in a bad mood, I take out my anger on the elliptical machine, and half an hour later, I’m dripping with sweat, I’ve burned 400 calories, and I forget what I was so frustrated with in the first place. If you’re really miserable and the first five minutes feels like forever, just pushing yourself to finish the circuit can feel like an accomplishment. If the university gym has a group exercise schedule, take advantage. You’re less likely to quit after ten minutes of Zumba when you’re surrounded by twenty of your peers, and chances are, the class comes equipped with some peppy beats.

4. Laugh it Off: Throw a Will Ferrell flick into the DVD player or catch up on The Office. Go online and waste your time at LOLcats or Yearbook Yourself. My personal favorite is Group Hug, which has been around longer than PostSecret. Whenever I read the confessions on this site, I either pee my pants, or just feel better about myself for having NOT done some of the shenanigans these strangers own up to.

Other ways to laugh it off? Grab your roommate and act like five-year-olds. My former roommate and I both had final exams the DAY BEFORE we graduated college. We needed to study, but couldn’t focus. We were stressed that we couldn’t focus, because we didn’t want to screw things up at the last minute. So what did we do? We put on our caps and gowns, and drew giant smiley faces on pillowcases and wore them over our heads.

We actually won a graduation-themed photo contest with that one. Of course, we can’t all be ruining our bedding every time we get stressed out, but I’ve found that a solid phone call with a good friend in which we recount the stupid sh*t we’ve done over the years also works wonders.

5. Blow Everything Off: If you decide to sleep, shop, work out, or watch a movie, chances are you’re blowing something off to do it. But sometimes, you need to put everything on pause. Working five shifts a week on top of your heavy course load? Take a night off… just because. Social schedule getting in the way? Turn off your phone and spend some QT with yourself. Social schedule nonexistent? It won’t kill you to skip your night class (just this once) and go dancing with your friends.

Hell, blow off your diet and 3-hour-a-day workout routine and eat a freaking piece of chocolate cake. You might be thinking, “There’s no way I have the time to blow everything off!” But sometimes, you have to choose your battles. If you stress yourself into a nervous breakdown, you won’t be getting any homework done from the psych ward.

[Any other funk-fighting tips?]

(photo from www.justlaura.com)

Water aerobics gets a bad rap. If it were a category on “Family Feud”, a survey of 100 people would probably tell you it’s for middle-aged women in gaudy glittering swimsuits, the elderly, those recovering from sports injuries or people who can’t do dry-land workouts. While water aerobics does fulfill a lot of those needs, it is also a great alternative to a traditional workout, especially in these warm summer months.

I’d tried out water aerobics before but it had been a few years. I was called back to the pool by a good friend of mine who insisted we try something different. This time, it was the deep stuff: AquaCardio in the diving well of one of the university pools.

We arrived early and exchanged nervous greetings with some other first time students while we waited for the instructor to arrive. She rolled in with 5 minutes to spare and looked like a woman on a mission. She wheeled in giant carts of buoyancy belts, Styrofoam weights and aqua noodles. At the same time, three middle aged women came out of the locker room. Fears of a future filled with floral-print, skirted swimsuits entered my thoughts. What had we gotten ourselves into?

We put on our belts, grabbed the noodles and a pair of weights and jumped into the pool. I sat on the edge of the deck before launching myself into the water. My belt kept me from going under and it was nice to be in the deep end without having to work so hard. I thought, “This is going to be a breeze. A little kicking, maybe some floating on my back and we’ll call it a day.” I really should’ve known better.

Our instructor, Leah, turned on the boombox and played some dance-mix style pop music. She showed us the four or five basic moves on land before getting in the water. When you’re in 12 and a half feet of water, there’s only so much you can do. We learned the jog, the wide jog, the jumping jack, the cross country ski and the flutter kick. Our hour of cardio was based on these five simple motions.

Actually, I shouldn’t say that; they’re simple when you’re on land and telling your roommates about them in the kitchen. When you’re in the pool and feel like you’re running through sand, it’s kind of a different story.

The format of the class was straightforward. The class doesn’t move to the music, or with each other. Leah would call out what we were doing and we did it at our own pace until she told us to change moves, directions, or intensity.

The beginning of the class went well. “Cross country ski to the left,” Leah yelled over the music. I kept my fingers together and bounced around in the water like a maniac. Water aerobics, especially the deep stuff, is great for your abs since you spend the better part of an hour trying to keep your core upright. You can feel it almost right away, but since it’s low impact, nothing is too sore afterwards. I was flying through the motions, still pretty proud of myself and then…

“Ready to begin the workout,” Leah barked. Whaaaaa? I was already getting tired. For a moment, I could’ve sworn I was sweating in the water and the workout hadn’t even started yet. I gritted my teeth and decided to woman up. How bad could it be?

45 minutes later I had my hands extended over my head in a V-shape. My legs were kicking feverishly. “Chins dry everyone!” Oh God. Do you know how hard it is to keep your head above water when your arms are outstretched? I had a new respect for lifeguards, capsizing survivors and people who’ve made it out of quicksand.

The deep water class was no joke. I’m doing a triathlon in just under two weeks and I think this class was harder than most of my workouts. It’s a different skill-set and a set of muscles you don’t think about everyday. But unlike my Tri workouts, I felt refreshed afterwards. No soreness, not too tried and pretty invigorated. I could’ve taken on the world…or at least a big sandwich.

So maybe those middle aged women with their ugly swimsuits and foam noodles are onto something. I don’t know if I’ll make the trip twice a week but I can definitely see adding deep-water aerobics to my exercise arsenal. If your college or health club has a pool, chances are they offer it as well.

Have any of you tried out water aerobics? What are some other classes I should look into? I’ve heard good things about Zumba, but is it just hype?

Photo: UW-Madison Division of Rec Sports