1.  2 cups of diced watermelon= 96 calories

2.  1 average size pear = 100 calories

3.  1 small baked potato = 100 calories

4.  1 small banana= 95 calories

5.  1 cup diced pineapples = 78 calories

6. 2 cups of air popped popcorn with natural herbs or just 3 cups if you can just eat the popcorn without anything on it. = 93 calories

7.  1 apple = 93 calories (3 inch diameter or cut it in half and have it with caramel dipping sauce for about the same calorie count)

8.  1 cup of blueberries= 84 calories

9.  1 orange= 62 (2 5/8 inches diameter or about 131 grams)

10. 30 grapes = 100 calories

11. 2 peaches= 76  (2 ½ inches diameter or about 98 grams)

If you need more tips on how to eat less calories and lose weight read this article.

Here is the most classic workout song.  This will definitely help you push yourself a little harder.

For the Rock band fans out there, this will definitely motivate you to keep that workout going.

For those of you who love to rock out while you get your workout, you can never go wrong with Metallica!

For those who like hip hop, this just gets the blood moving and the body ready to workout.

Here are some more workout playlists

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First let us examine what it takes to perform the proper squat. The back should be kept straight in the proper body line not perpendicular to the ground but in the straight anatomical position which is bent slightly forward. This position should be held while going through the downward and upward motions of the squat. This will avoid any back injury that would result from improperly having your back leaned too far forward or having it completely straight perpendicular to the ground. The only time the back should be perpendicular to the ground (straight up and down) is at the beginning and end of the squat while in the full standing position to rack the weights. The feet should be approximately shoulder length apart and should remain flat on the ground for the entire length of the exercise to ensure that the hips do not rock forward past the knees or backward out of alignment. If the heel of the foot comes up off of the ground the weight is shifted out of proper alignment and excess stress is put on the knees, ankles and lower back which could lead to injury.² The neck should be kept in the neutral position (looking up slightly) to discourage looking down which tends to shift the body forward thus putting it out of alignment, along with the possibility of causing injury to the back or knees. The squatter should go down as if they are sitting in a chair to their desired position and then back up to the full standing position. This provides a combined workout that when done properly provides a full body workout that will help strengthen and tone all the core muscles that keep us standing with the correct posture. And when done properly the squat will encourage proper movement and range of motion for the back, hips, legs, and ankles.

Let’s tackle the easiest myth first that adding squats to your workout routine will greatly increase your chances of major injury. Squats have been around since man has been lifting heavy objects; this can be seen in early drawings and text. Squats are considered a must by some of the most finely tuned athletes in football which is a sport notorious for major injuries. Many of the elite players have squats in their normal routines and perform them daily while varying their weights.⁴

The second major myth is that squats are bad for your back. It is has actually been shown that doing squats are better for you if you have a back problem than doing abdominal exercises alone since the squats will teach you to keep you back straight while bending. This will reduce the amount of stress that you are putting on your spine while lifting, bending and turning and will encourage you to lift in the proper positions when handling everyday tasks, therefore reducing your risk of injury while lifting in everyday situations.¹

Lastly some believe that squats are bad for your knees. Scientific data has proven that proper squats are actually good for your knees for the same reason that they are good for you back. Squats encourage proper movement and the proper range of motion for the knee joint.³ The proper squat form can strengthen the muscles that help keep weight evenly distributed between your knees leading to a stronger muscle core which will improve you posture also.

In conclusion it is clear that squats in a regular workout routine are one of the best things that you can do for your body.

1. Anonymous. 3 abs myths, busted. Mens Health. 2009;24(8):58-58..

2. Stanten M. Best and worst exercises for bad knees. Prevention. 2000;52(3):76-77.

3. Pena J. To squat, or not to squat? Joe Weiders Muscle & Fitness. 2001;62(5):244-244.

4.Rosenthal J. Footballs best physiques. Joe Weiders Muscle & Fitness. 2002;63(10):170-177.

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1. Not having a balanced workout:  For guys this usually means all weights and no cardio and for you ladies this is all cardio and no weights. You cannot develop that lean calorie burning body without doing them both as a beginner. So come to the gym with some type of plan for your workouts so you are not just wandering around wasting your time and burning fewer calories. Here are 5 WAYS TO SPEND LESS TIME IN THE GYM.

2. Trying to spot reduce: For beginners you can do thousands or crunches or sit ups you are not going to reduce just one area of your body by working only that area. The best way to get your body in the shape you want it is to workout safely and properly  in combination with a proper diet.

3. Gym etiquette: Please put weights away after use and wipe down equipment you have used. You do not want to lay down or sit in someone else’s sweat so please do for others as you want them to do for you.

4. Lifting more than you can handle: Overtraining is very easy to do and while the old saying is no pain no gain; you should NEVER be in pain. Discomfort yes but pain is the body's way of telling you ok you have gone too far. The heavier weights will come with time, be patient.

5. Improper form: Just watching people perform an exercise is enough for some but for best results please consult a trainer or staff at the gym. While your buff friend may do things perfect even some veteran gym rats sometimes have bad form. To learn more about proper form read here.

6. Not breathing: When lifting weights, please breathe out when performing the lifting section of your motions. Holding your breath causes a rise in your blood pressure and can lead to passing out. I'm sure you have seen the videos on youtube. Proper breathing will also help you keep a steady heart rate and keep you from rushing thorugh your sets.

7. Incorrect spotting: If you are around the gym enough, some people will assume that you know how to spot since you are there. If you do not know how to properly spot- DONT or at least ask the person so you understand what they expect from you. Also, if you cannot lift the weight by yourself you should not be spotting since in an emergency you may have to lift the entire weight off of the other person.

8.Not using collars: If you are using the free weights please put the collars on they come in a variety of looks and gym goers are happy to show you how to use them if you are unfamiliar. Your body has a dominant side and as a beginner you will not always lift the weight evenly and smoothly. Collars will prevent the weight from falling off if the bar becomes unbalanced and it will also save you the embarrassing noise they make when they hit the ground.

9. Not drinking enough water:  Hydration is key to an effective workout your body needs water to function and you will sweat while working out even in the pool so drink often and drink before you become thirsty. You will find a happy medium the more you workout as to how much is enough and how much is too little or too much.

10. Not warming up: You should properly warm your muscles before you begin to workout to avoid joint and muscle injuries. The tendons and muscles need to be in the proper condition if you want an effective workout and trying to workout without prepping them will greatly increase your risk of injury.

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