(CBS) Rather than a crash diet at the beginning of summer, spring is the right time to begin a fitness program that will have you slimmer and healthier by the time you're ready to hit the beach.
Each year, the Self magazine challenge leads the way through a three-month plan that's easy enough for anyone to follow. Co-anchor Rene Syler walked through the steps on The Early Show Monday with Lucy Danziger, editor-in-chief of Self magazine.
The program is geared for women at all fitness levels and aims to help participants lose up to 10 pounds in a month. It's a 12-week program, involving exercise and healthy eating and is featured in the March, April and May issues of Self magazine and at www.self.com, where you can find a free online exercise log, menu options, calorie trackers, motivational tools, buddy connections, instructional videos and a workout blog.
The plan's fitness and nutrition goals:
Three 30-minute cardio sessions per week Choose any cardio activity, such as biking, running, swimming, dancing, soccer, tennis, etc.
Three 20-minute strength sessions per week Danziger says the strength training plan features innovative muscle sculpting moves that you perform in pairs without stopping so you elevate your heart rate and burn more calories than in a typical strength workout. That gives you maximum benefits in minimal time. Self provides video online so you can work out at home with a set of hand weights.
A healthy and flexible eating plan This allows you three balanced meals daily, plus a snack and dessert.
For extra motivation, anyone who registers for the Self Challenge by March 31 can download a free 30-day pass to Bally Total Fitness clubs. Participants are also eligible to win daily prizes, including a trip to the Clarins Skin Spa in St. Bart's.
To watch demonstrations from the Self challenge on The Early Show click here.
Girls and obese children are likelier to take advantage of this knowledge
Study found more germs and a wider variety of bacterial types in houses with dogs
But it's unclear what the finding might mean for patients
Hopelessness, disability may play a role in feelings of despair, study finds
But questions remain about widespread screening
DENVER (AP) — In the most prominent challenge of its kind, Hobby Lobby Stores Inc. asked a federal appeals court Thursday for an exemption from part of the federal health care law that requires it to offer employees health coverage that includes access to the morning-after pill.
NEW YORK (AP) — The nation's record-low teen birth rate stems from robust declines in nearly every state, but most dramatically in several Mountain States and among Hispanics, according to a new government report.
By Lavinia Mo HONG KONG (Reuters) - The H7N9 bird flu virus may be capable of spreading from human to human and can be transmitted not only through direct contact but also through airborne exposure, researchers at the University of Hong Kong have found. The researchers found in a study, presented at a news briefing on Friday, that three ferrets - the main animal used for research into human influenza - that were placed in close contact with ferrets injected with H7N9 contracted the virus. One out of three that were kept in different cages became infected through airborne exposure. ...