About Health: February 2014

Friday, February 28, 2014

7 Workouts for a Great Rear Viewâ€”No Butt Job Required!

7 Workouts for a Great Rear Viewâ€"No Butt Job Required!

Butt augmentations are on the rise. We much prefer these butt-sculpting workouts

Ever since Beyoncé (and don't forget Kelly and Michelle) first sang the praises of a bootylicious backside, women have been vying for ways to turn their pancake butts into something a little more… filling. The newest—and craziest—tactic? The butt job.

According to the annual report from the American Society of Plastic Surgeons, butt augmentations (using fat grafting, no less!) are up 16 percent from 2012, making them the sixth most popular cosmetic procedure currently on the table.

To us, though, a properly targeted workout sounds a lot more appealing than injecting fat straight into our derrières. So we rounded up some of our favorite tush-toning, -shaping, and -lifting moves yet. Try them out—and then go spend that butt-surgery money on some new eye-popping jeans.

9 Butt Exercises for a Super-Toned Tush

Get a Butt Like Elsa's

The Butt Workout That'll Lift, Tone, Tighten - and Turn Heads

5 New Lunges to Try, STAT!

Want a Tight Butt That Defies Gravity?

Legs and Butt Workout: Blast Your Lower Half

7 Squat Variations You NEED to Try

Why The Shocking Twist on <em>The Bachelor</em> Was Actually Really Awesome

Why The Shocking Twist on <em>The Bachelor</em> Was Actually Really Awesome

So what if he's into you?

For me—and I would hope all women—The Bachelor is more of a guilty pleasure than a template for a healthy love life. But this week, one of the contestants made a move I can totally get behind more women making: peacing out when they know they aren't into it.

After spending a night with bachelor Juan Pablo in the "fantasy suite," contestant Andi Dorfman said that she couldn't wait to for the night to end, because, guess what? She just wasn't into him. "Not once did he really ask anything about me," she told the cameras. "I'm not unsure. I know he's not the one."

MORE: 3 Signs You Should Be Single—For Now

It might sound silly, but this is pretty huge in the reality-show dating world. It's the first time a female contestant on The Bachelor has just come out and said, "Yeah, I'm not feeling it." Seriously. While other contestants have left for personal reasons and Sharleen Joynt left earlier this season because she wasn't sure she was emotionally ready for an engagement, Dorfman is the first contestant to flat-out say the dude wasn't all that and a bag of chips.

While the fact that this is a TV-first seems more a sign of how backwards "reality" dating is than anything else—we all could learn a lesson from Dorfman's bold move.

Sure, the average woman isn't in such an overt contest for "the one," but dating can far too easily feel a competition. We've all felt the pressure of trying to stand out amid the throngs of women that fill bars and online dating sites alike. We've all tried to charm our way to a second date. And we've all felt the twinge of jealousy that comes when our friends post their engagement rings online. (You can deny it, but I know you're lying.)

MORE: Relationship FOMO: When You're Afraid of Being Single

All of that pressure can make it easy to get caught up in an "is he into me?" mentality, rather than an "am I into him" one. And we need to start asking ourselves the latter.

As Terri Orbuch, Ph.D., relationship expert and author of Finding Love Again, says, women are often so busy trying to "sell" ourselves to the person we're dating that "we don't step back and ask, 'Is this the person for me? Are we compatible?'" Her advice? Identify what you want and need in a partner (you can even break out the pen and paper if it helps!), and don't shy away from communicating and expecting that from your beau. Now's not the time to settle. And if you do throw in the towel, know the time you spent dating wasn't wasted, says Orbuch. "You learned. You grew."

MORE: How Many Times You'll Fall in Love Before Meeting "The One"

The Shocking Truth About Some Before- and After- Weight-Loss Success Story Photos

The Shocking Truth About Some Before- and After- Weight-Loss Success Story Photos

Prepare to be very upset

What woman doesn’t love a good before and after picture? Unfortunately, weight-loss companies know that—and many are using faked photos to try to rob you of your money and even your health, reveals a new exposé by the TODAY Show.

Sure, we’ve all had those “it must be too good to be true” thoughts when confronted with weight-loss pop-up ads and late-night infomercials. But according to TODAY, these fraudulent weight-loss advertisements are way more prevalent than you may have realized—and they make up one of the most-reported frauds in the country, according the Federal Trade Commission.

So how do these companies fudge their facts? In TODAY’s review of several popular weight-loss products, companies had gone so far as to steal women’s photos off of their personal blogs and make up their weight-loss success captions—of course, crediting their products with the results.

Even Women’s Health has had its likeliness and copyrighted materials used illegally to promote diet pills. Last year, an Internet scam claimed WH endorsed a whole bevy of weight-loss pills and supplements. And in this case, some of the pills weren’t just ineffective; they were downright dangerous. (Learn more about the health risks of garcinia cambogia extract pills.)

MORE: The Horrifying New Weight-Loss Tool

Meanwhile, another “shrinking” figure that has shown up in advertisements for various weight-loss products is actually a stock photo of a plus-sized woman. Weight-loss companies use her photo as-is for the “before” and then Photoshop it for her "after" picture.

While many diet ads don’t go to such extremes to sell their products, the industry is still full of tricks to make minimal weight loss look radical, according to the report.

MORE: The Worst As-Seen-On-TV Workout Gear

Someone's posture, hair, wardrobe, and even the lighting they are under can make the difference between a so-called “fat” and “skinny” picture.

Want to see some REAL before/after pics? Check out these readers' weight-loss success stories and get tips on losing weight the healthy way.

MORE: 6 Signs Your Diet Is Too Extreme

10 Weird Facts About Cheating

10 Weird Facts About Cheating

You won't believe what researchers dug up this time

By Alexandra Churchill for YourTango

Size does matter…just not the size of what you think.

A new study claims that women are more likely to cheat on their man if he has big balls. (Yep, you read that right.) Researchers from the University of Oslo studied monkeys, grasshoppers, and sea urchins specifically—and they found that a female is more likely to have other sexual relationships if her mate has large testicles.

The testicles of humans are one-and-a-half times larger than those of gorillas—and researchers say this shows that we are an unfaithful race by nature.

Personally, we'd like to know why they decided to study monkeys, bugs, and sea urchins to determine human behavior, but we digress. The point is that you'd probably have to have big balls to interject yourself into someone else's relationship. (Bro code, guys?)

Hungry for other bizarre facts found from cheating studies? Here are 10 research-backed findings that had us doing a double take:

1. Facebook Could Foster Infidelity
A new study published in the journal Cyberpsychology, Behavior, and Social Networking suggests that Facebook leads users to reconnect with old flings, which in turn, leads to more affairs, breakups, and divorces.

2. The French Are Big-Time Cheaters
The French are known as the world's best lovers, but they might not be the most loyal. In fact, a French poll found that a majority of men and a third of women admitted to cheating on their partners. Infidelity has been on the rise in that country since the 1970s, when only about 19 percent admitted to cheating.

3. Fakers Are More Likely to Cheat
If your partner is faking the big O in bed...watch out. It could be a sign that he or she is getting action from someone else. One study found that both men and women who faked orgasms were far more likely to be unfaithful.

4. Cheaters Love Chain Restaurants
Suspect that your partner is cheating? The first place you might want to scope out is a chain. (Yo quiero...an affair?) The infamous extra-marital affair dating website Ashley Madison asked more than 40,000 cheaters where they loved to wine and dine in secret and revealed the top 10 dining destinations to have an affair. Among them? Red Lobster, Outback Steakhouse, Chili's, and P.F. Chang's.

5. Cheaters Also Love Chain Stores
After delving into the dating habits of the unfaithful, AshleyMadison.com asked about their shopping habits. In their poll of 50,000-plus women, more than a third said they spend more money to keep up their looks for their secret lover. In addition, 27 percent said they have a secret credit card to keep their financial infidelity under wraps. So what are some of the most popular stores for cheaters? Banana Republic, J. Crew, Macy's, Ann Taylor, and H&M all ranked high on the list.

…Click here for 5 more weird facts about cheating from YourTango!

The Bad Habit 77 Percent of Women Need to Break

The Bad Habit 77 Percent of Women Need to Break

It’s even more destructive than biting your nails

When was the last time you complained about your hair or vented to a friend about a particularly huge pimple? Chances are, it wasn't too long ago. According to a recent survey by TODAY and AOL, 77 percent of adult women complained about their appearance to someone at least once in the past month.

It might not seem like a huge deal—everyone gripes about their looks now and then, right?—but it can actually have some pretty damaging side effects. "That's negative self-talk, and when we hear it, we internalize it," says Elizabeth Lombardo, Ph.D., author of A Happy You. "This self-deprecation may just be about our looks, but it tends to permeate into other areas of our lives." The result: That nagging, nitpicky voice in your head starts popping up a lot more often.

MORE: Sexy is a State of Mind

And here's the really bad news: It's actually contagious, says Lombardo. (Just think of the scene in Mean Girls where they hit the mirror and hate on everything from their pores to their nail beds.) When a friend is dissing her outfit, most of us instinctively fire back with something we don't like about our looks. "It becomes almost like a contest," says Lombardo.

So how do you squash the habit and stop the cycle? If you're constantly making self-deprecating comments, realize how powerful they are and try to focus on what you'd rather be saying about yourself, says Lombardo. Another important tip: Instead of deflecting compliments from others ("Ugh, are you kidding—my roots are so bad!"), just simply say thank you, suggests Lombardo. And don't be afraid to give your friends helpful reminders whenever they're deflecting or being a downer. You'll be stopping the hate-fest before it gets too out of control. For more tips, check out four ways to overcome self-doubt.

MORE: 4 Ways to Own Your Greatness

The Problem with Healthy Food Porn

The Problem with Healthy Food Porn

What you need to know about the fruit and veggies you see on Instagram and Pinterest

As any Instagram lover can attest, unhealthy foods (think: greasy macaroni and cheese, sugar-filled cake pops, and pretty much anything wrapped in bacon) get a lot more Internet time than do healthy ones.

A new website from Bolthouse Farms (a company that sells products like smoothies, juices, dressings, and carrots) is out to change that. The aptly named FoodPornIndex.com tracks 24 food-related hashtags—half healthy, half not so much—in real-time. Why? So you can see how many people are sharing them at any given moment. Today’s hashtags include #candy, #melon, #pie, and #kale, among others.

MORE: How Checking Out Instagram Affects Your Diet

When we checked for this article, a whopping 71.6 percent of food porn being shared online was of the unhealthy variety, according to the site. And it was a particularly sad day for #beets, which were coming in dead last (among the items tracked by the site), with only 342,815 moment-by-moment shares. Meanwhile, #pizza was rocking the Internet will more than 9 million shares.

MORE: The Food Lover’s Diet

While the site doesn’t go so far as to tease out healthy #snacks, #burgers, and other foods from the grease-soaked kind (check out these healthy snack ideas and six bikini-friendly burgers), the site’s a pretty good reminder that we seriously need to rehab our food porn problem. After all, fruits and veggies can be beautiful, too! (The site goes as far as to encourage visitors to start posting more pictures of healthful foods to “make every #FoodPorn count” and “change the imbalance.”)

Want to do your part? Try these easy tips to make veggie dishes look food-porn worthy. You won’t be able not to share them.

MORE: 8 Healthy-Eating Instagram Accounts You Should Follow

5 Foods That Have More Sodium Than a Bag of Chips

5 Foods That Have More Sodium Than a Bag of Chips

You'll be shocked to discover which otherwise good-for-you foods are loaded with salt

Your body needs sodium—but there's no denying that most of us are getting way too much of it. According to recent stats from the American Heart Association, the average daily sodium intake in this country is 3,600 milligrams—more than double the Association's recommendation of 1,500 milligrams max. But avoiding clear offenders like salted nuts and potato chips may not be enough to bring you down into the recommended range since there are so many sneaky salt bombs out there. Just look at these seemingly healthful foods—they all contain more than 255 milligrams of sodium, which is the amount you'll find in a 1 ½-ounce bag of Lays Classic Potato Chips:

SHUTTERSTOCK

1/2 Cup Nonfat Cottage Cheese
This packs a surprising 270 milligrams of sodium—and if you're not careful, it's easy to eat more than ½ cup and really overdo it with the salty stuff.

MORE: What the First Lady Wants New Nutrition Labels to Look Like

SHUTTERSTOCK

A 6 1/2" Whole-Wheat Pita
Pitas come with a health halo—especially when they're whole-wheat—and they can be a good source of fiber. But they also come with a heavy dose of sodium: 284 milligrams in just one pocket.

MORE: 7 Meals That Slash Your Sodium Intake

SHUTTERSTOCK

2 Tbsp Reduced-Fat Italian Salad Dressing
Yup, you can take in more sodium in 2 Tbsp of your salad topper than in an entire bag of chips: This variety is loaded with 260 mg per serving—although plenty of other types of salad dressing pack just as much.

SHUTTERSTOCK

A Veggie Burger
While the exact stats will of course vary from brand to brand, the USDA says that one store-bought veggie burger patty tends to come in around 398 milligrams of sodium—and that's before you even consider all of the salt in the bun (many types of bread are just as salty as pitas, if not more so).

SHUTTERSTOCK

1/2 Cup Canned Tomato Sauce
Tomato sauce has its virtues—it contains lycopene, for example, a carotenoid that research has linked to a decreased risk of heart disease and certain types of cancer. But you have to eat it in moderation since each ½-cup serving packs a shocking 642 milligrams of sodium.

MORE: 5 Foods That Have More Sugar Than a Snickers Bar

The Major Benefit of a Vegetarian Diet

The Major Benefit of a Vegetarian Diet

Bonus: Even part-time vegetarians may see a health boost

Chock this up to one of the many reasons you should make an effort to eat more veggies: A vegetarian (or even flexitarian) diet may help lower your blood pressure, according to a new meta-analysis of more than a century’s worth of clinical trials and observational studies.

Researchers from various universities and medical facilities in Japan and the U.S. teamed up to pore over the vast amount of existing data on the relationship between a vegetarian diet and its effects on blood pressure. In addition to dietary info, researchers looked at study participants’ systolic and diastolic blood pressure readings—i.e., the ratio-like stat your doctor gives you at checkups, measured in millimeters of mercury. (A healthy BP is 120/80.)

The meta-analysis concluded that study participants who followed a vegetarian diet had lower BP measurements across the board, likely because animal-free eating plans tend to be low in saturated fatty acids and high in both polyunsaturated fatty acids and potassium—all of which have been linked to lower blood pressure readings. It doesn’t hurt that vegetarians also tend to maintain a healthy weight.

But it wasn’t just the strict vegetarians who saw blood pressure benefits. In the study, people who identify as “semi-vegetarians” were counted as vegetarians (as were vegans). Inspired to start working more vegetarian meals into your diet? Learn how to become a part-time vegan.

MORE: 3 Tips for How to Do a Part-Time Diet Right

Saddle Up, Cowboys!

Saddle Up, Cowboys!

Toyota's newly revised 2014 Tundra hits all the right notes. It's got a crunchy exterior, with a soft, chewy center. It's tough and manly, but soft and cushy when it needs to be. The exterior, for instance, has a taller, more aggressive grill and a new spoiler on the tailgate give the full-size pickup a hard-core, industrial look. Inside, the hugely spacious interior, standard backup camera, Bluetooth upgrades, and, of course, road-trip worthy seating give the Tundra a downright cozy feel.

I tested the 1794 edition, which is named in tribute to the ranch (founded in 1794) on which Toyota's San Antonio Tundra factory is located. This version plays up San Antonio's western theme with saddle brown leather and suede coating the seats, and it offers heated/cooled power front seats, dual-zone A/C, backup camera and parking sonar, and Entune premium JBL sound system with navigation.

The seats get mixed reviews: if you're not i nto the whole western theme, you're probably not going to dig the color. If you can get past the color, the Lexus-grade leather on the seats feels great, and the back seat in the 4-door double cab was downright cavernous. Nobody's going to be fighting for shotgun in this thing. The 7-inch hi-res navigation screen is quick to respond to touch commands, and the Bluetooth connection is fast and seamless. The engine noise is reduced to a murmur, thanks to the new hood insulator design, sound-absorbing dash, and body mounts under the dash and rear panels. Wind noise, however, does tend to pick up at high speeds.

Don't be fooled by the plush interior, though--the Tundra's got guts. The 4x4's 5.7-liter V-8 generates 381hp, and it's got some wicked get-up when the bed's empty. You hit the gas, and it'll push you back in your seat; much zippier than I expected from a 5,900-pound truck. It rides smoothly, without the shaking and rumbling usually associated with driving a full-size truck.

My main beef with the Tundra is the floaty steering, especially at slow speeds. When you get up to speed, the steering seems to tighten up, but under 20mph, the steering wheel has a tendency to feel oddly disconnected.

The gas mileage isn't great either; at 13 city/17 highway, its thirstier than the comparable Chevy Silverado High Country; on the other hand, our test vehicle's $47,885 msrp priced a lot friendlier, as the High Country usually sits in the mid-$50k range. At any level, though, it's still a solid choice for the cowboy on a budget.

You Could Be Eating HOW Many Extra Calories a Day?!?

You Could Be Eating HOW Many Extra Calories a Day?!?

When it comes to gaining weight, you probably think the food culprits are big: pieces of cake, slabs of meat, loaves of bread. But there's another guilty suspect you wouldn't expect: spoonfuls.

Recently, CNN reported that Chris Ross--a Kentucky chef--attributed his 327-pound weight largely to a habit particular to his occupation: simply tasting the food he prepared all day long. In fact, Ross told CNN that at the end of one day, he'd packed in more than 4,000 calories from small bites of food!

But your kitchen is supposed to save you from the pitfalls of diet fails and high-calorie foods, right? For the most part, yes--if you're cooking dinner at home, that's already a win for your weight. Restaurants typically add more calories, fat, salt, and sugar to dishes than you ever could. But calling on your inner chef may mean you're loading up on calories before the dinner bell rings.

"They look tiny, but extra bites of food throughout the day do add up, especially if you're tasting dishes with calorie-heavy cheese, meat, and sauces," says Megan Roosevelt, a registered dietitian in Portland. Even more: These calories tend to fall into the category of "food amnesia." If you're banking your daily calories, you may forget these small bites. "It's hard to keep track of how much you've actually eaten when you swipe bites outside of meals," Roosevelt adds. It's also easy to shrug them off as nothing.

At the end of the day, excess calorie intake and lack of exercise is what packs on the pounds--not solely tasting the foods you're whipping up. So sample, but do so wisely. Here's how many calories each bite of common foods will cost you:

7 Reasons Vegetarians Live Longer

7 Reasons Vegetarians Live Longer

There's nothing wrong with eating meat if you're doing so in moderation (I for one, will never give up the occasional cheeseburger), but research does show that vegetarians tend to be healthier overall, and even live longer.

Now there's another health perk vegetarians can boast about. A new study published in the journal JAMA Internal Medicine looked at data from seven clinical studies and 32 other studies published between 1900 and 2013 where participants kept a vegetarian diet and found that vegetarians have lower blood pressure compared to people who eat meat.

Here are some other reasons vegetarians may outlive meat-lovers.

1. Low blood pressure: In the latest study, researchers found that not only do vegetarians have lower blood pressure on average, but that vegetarian diets could be used to lower blood pressure among people who need an intervention.

2. Lower risk of death: A 2013 study of more than 70,000 people found that vegetarians had a 12 percent lower risk of death compared with non-vegetarians. With none of the saturated fat and cholesterol that clogs arteries, vegetarians may be at a lower risk for chronic diseases overall.

3. Better moods: A 2012 study randomly split participants into a three diets: all-meat allowed, fish-only, and vegetarian no-meat. The researchers found that after two weeks, the people on the vegetarian diet reported more mood improvements than those on the other two diets.

MORE: Why Michelle Obama Went After Junk Food Ads

4. Less chance of heart disease: Another 2013 study&n bsp;of 44,000 people reported that vegetarians were 32 percent less likely to develop ischemic heart disease.

5. Lower risk of cancer: Researchers at Loma Linda University in California studied different versions of the vegetarian diet and cancer risk among people at a low risk for cancer overall and discovered that a vegetarian diet may have protective benefits. Although the study is not the final say on the matter, vegans had the lowest risk for cancers, specifically cancers most common among women, like breast cancer.

6. Lower risk of diabetes: Studies have shown that vegetarians are at a lower risk for developing diabetes. While the diet won't cure the disease, it can lower an individual's risk by helping them maintain weight and improve blood sugar control.

MORE: Milk-Off! The Real Skinny on Soy, Almond, and Rice

7. Less likely to be overweight: Research shows that vegetarians tend to be leaner than their meat-eating counterparts, and that they also tend to have lower cholesterol and body mass index (BMI). Some data suggests that a vegetarian diet can help with weight loss and be better for maintaining a healthy weight over time.

People who don't eat vegetarian can still be very healthy, and a vegetarian diet comes with its own health risks. For instance, research has also shown that vegetarians are at a higher risk for iron deficiencies, and some experts question whether children who are raised vegetarian get the right amount of nutrients for their growing bodies. Making sure you get the right amount of nutrients is important, and keeping your physician in the loop about your eating habits can make sure you're meeting all the requirement s for good health.

MORE: Why You Shouldn't Have Alcohol Around if You're On a Diet

This article was written by Alexandra Sifferlin and originally appeared on Time.com.

10 Reasons Facebook is Actually Good for You

10 Reasons Facebook is Actually Good for You

Ten years ago, when Facebook hit college campuses around the country, it looked a helluva lot different than it does today. For one, it lived at TheFacebook.com--and you could do little more than look up your fellow students. Now? With more than 1 billion active users, 6 billion daily likes, 350 million photos updated per day, Facebook is celebrating its first double digit birthday: the big 1-0.

And there could be more to celebrate than just a birthday: Since Facebook's birth, researchers have found that logging on can actually be good for your health--especially for guys. "In general, men don't have as close friendships as women do and often find it easier to express themselves or even ask for help online than in person," says Eva Buechel, a Ph.D. candidate at the University of Miami who studies motivations for posting content online. Even anticipating a response to a post can improve your mood regardless of the reactions you actually receive, she adds.

So in honor of its 10th birthday, here are 10 ways to use the social network to your advantage.

1. Boost your confidence in minutes. According to a Cornell University study, spending just 3 minutes on Facebook can make you feel better about yourself, possibly because you're able to choose the information you put out there. Bonus: Editing your own profile during a Facebook break yields the biggest confidence boost, researchers say.

2. Chill out by perusing posts. Students experienced a decrease in heart rate and lower levels of stress and tension when using the social network, report researchers from the Massachusetts Institute of Technology.

3. Dream up vacation ideas. German researchers found that many users report feeling envious while visiting Facebook. Specifically, drooling over others' vacation photos triggers more than half of jealousy-inducing incidents. But research shows taking a vacation reduces stress, increases satisfaction, and could even help you live longer. Turn your resentment into inspiration and book that beach getaway--then make others jealous with photos of your toes in the sand.

4. Show off! Nearly two thirds of men report putting their art, music, writing, and photography online compared to just 50 percent of women, Northwestern University researchers found.

5. Drop pounds. Participants following a weight loss program shed more weight--4.5 pounds, on average--when they joined a Facebook group than those who followed the program without the social media component. Sharing your goals and progress can help you feel accountable and motivated.

6. Fight pain. People report lower levels of pain while viewing photos of a loved one, say UCLA researchers. Got a dentist's appointment scheduled? Cue up your girlfriend's profile.

7. Boost productivity. In a study at the University of Melbourne, workers given a 10-minute break to read Facebook were 16 percent more productive than a group that wasn't allowed to use the Internet during the rest, and 40 percent more productive than people who didn't receive a break at all.

8. Smarten up. A University of Arizona study found that older adults who used Facebook experienced a 25 percent improvement in their working memory, possibly because it requires you to process so much information--photos, status updates, and comments--at once. It's a mini mental workout.

9. Land a date. Men feel more confident saying things online they may not say in person, Buechel says. In other words, logging on can give you the guts to message a girl you're attracted to, but are afraid to make the first move with face-to-face.

10. Stay informed. Thirty-one percent of men and women say keeping up with the news is the major reason they log on to Facebook, according to Pew Research Center survey findings.

Cool Breakthrough: The Blood Test for Cancer

Cool Breakthrough: The Blood Test for Cancer

Cancer is the second leading cause of death in America--partially because there's no cure, but also because it's hard to detect until it has grown and spread. But soon, your primary care doctor could tell you if you're infected with one simple test.

Researchers from Johns Hopkins University have developed a blood test that can identify biomarkers for a variety of stage I cancers. It screens for circulating tumor DNA (ctDNA) in your system, which increases as cancer grows.

"The challenge with ctDNA is identifying the small number of mutated DNA molecules among a large amount of normal DNA in the blood," says study author Victor Velculescu, M.D., Ph.D. His team developed a way to detect this biomarker needle in the haystack, and found the test was able to recognize ctDNA in about half of pancreatic cancers and more than 75 percent of colorectal and breast cancers. The test becomes more accurate as the cancer progresses, and close to all late-stages of the disease can be detected, Dr. Velculescu says.

Detecting cancer in its early stages would increase a doctor's ability to intervene early enough to surgically remove the tumor, which would reduce the mortality rate, says Dr. Velculescu.

So when can you sign up? Tests based on this approach are already available for research, and ideally in several years you'll begin to see this method commonly being used, initially for later-stage cancers and then as an annual test for everyone over a certain age, Dr. Velculescu says. "The goal would be for a patient to visit their physician and obtain a simple blood test that shows whether or not they have ctDNA to indicate a tumor," he explains. Until then? The best way to protect against cancer is by taking preventative measures. Check out these 10 ways to prevent cancer today.

How to Watch Porn with Her

How to Watch Porn with Her

Make your marriage X-rated. On the latest episode of Men's Health Live, Girl Next Door Madeline Haller reveals that the majority of men don't watch porn with their wives. According to a survey, 85 percent of guys would open to it, but 40 percent don't think their wives would be as receptive. Fortunately, Haller says that's simply not true--and explains how you can kickstart the conversation.

"I think a lot of women would be really open to trying it. If that's something that the guy is interested in, he can bring it up, but I think the important part is letting her look and choose what you watch. As a woman, you don't want to feel like you're in competition with the women you're watching on screen. Those thoughts and insecurities are still there."

For more great conversation and useful information, click here to listen to the entire episode. PLUS: Subscribe to the Men's Health Live Podcast.

Get a Rock-Hard Body!

Get a Rock-Hard Body!

Rock climbing isn't for the faint of heart. You need strength, endurance, willpower, sharp wits, and nerves of steel to make an epic ascent. Prepare mentally and physically for the crags with this plan from Rob Shaul, coach and founder of Mountain Athletics in Jackson Hole, Wyoming, and Jordan Smothermon, a climbing coach at the same gym. In just four weeks, you'll build a rock-solid body, strengthen specific muscles needed for the sport, and boost your climbing capacity. Are you ready to reach new heights?

DIRECTIONS: Do Workout A, Workout B, and Workout C once a week, resting at least one day between them. Begin the program four weeks before your climb.

KEY TERMS YOU NEED TO KNOW

Boulder Problem: This is a route at a rock climbing gym that's typically designated by a specific color.

V-Number: Each boulder problem is given a v-number, or difficulty rating. The easiest is V-0 with advanced being V-5. However, v-numbers can go well above 5--but most people can't complete them. (For instance, a V-14 is thought to be almost impossible). A v-number can be found at the beginning of each problem. Consult experts at your local rock gym to learn their v-number marking system.

V-Sum: Add up the v-numbers for the 8 most difficult bouldering problems you can complete. This is your v-sum. Every week, re-test yourself during Workout A to gauge your progress.

WORKOUT A

WARMUP

HOW TO DO IT: Perform the exercises in the order shown, without resting. Complete all reps of an exercise before moving on to the next. That's 1 round. Do 3 total.

1. 25-Move Wall Traverse
Find an open space on a climbing wall. Grab holds that aren't far from the floor, and traverse--or move sideways--using 25 moves. Every time you touch a hold, that's one move. Twenty-five moves should take about 30 to 40 seconds to complete.

2. Pushup
Assume a plank position with your arms straight and your hands slightly beyond shoulder width. Your body should form a straight line from your head to your ankles. Bend your elbows and lower your body until your chest nearly touches the floor. Pause, push yourself back to the starting position. That's 1 rep. Do 5.

3. Situp
Lie on your back with your feet flat on the floor. Bend your knees 90 degrees. Raise your torso into a sitting position. Pause, then slowly lower back to the starting position. That's one repetition. Do 10.

4. Ultimate Elbow Stretch
Stand facing a wall. Your arms should be straight down by your sides, and your palms should be pressed against the wall. Without letting your palms release from the wall, walk your feet forward and try to get your chest and shoulders to touch the wall. Hold for 10 seconds. (Click here to watch how to perform the move.)

CLIMBING
V-Sum Complex: Based on your level, climb 8 difficult bouldering routes. If possible, do not repeat routes. Add the v-numbers of each route to get your v-sum score.WORKOUT B

WARMUP

HOW TO DO IT: Perform the exercises in the order shown, without resting. Complete all reps of an exercise before moving on to the next. That's 1 round. Do 4 total.

1. Bodyweight Squat
Stand with your feet shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor. Pause, and slowly stand back up. That's 1 rep. Do 10.

2. Situp
Lie on your back with your feet flat on the floor. Bend your knees 90 degrees. Raise your torso into a sitting position. Pause, then slowly lower back to the starting position. That's one repetition. Do 10.

3. Pushup
Assume a plank position with your arms straight and your hands slightly beyond shoulder width. Your body should form a straight line from your head to your ankles. Bend your elbows and lower your body until your chest nearly touches the floor. Pause, push yourself back to the starting position. That's 1 rep. Do 5.

4. Pullup
Hang from a bar using an overhand grip with your hands slightly wider than shoulder-width apart. Pull your chin up past the bar, and then lower your body back down. That's 1 rep. Do 3 to 5.

5. Dead Hang -- 10 seconds
Grab a pullup bar with your hands slightly wider than shoulder-width apart. Keeping your shoulders away from your ears, hang without letting your feet touch the floor. Hold this hang for 10 seconds.

6. Ultimate Elbow Stretch
Stand facing a wall. Your arms should be straight down by your sides, and your palms should be pressed against the wall. Without letting your palms release from the wall, walk your feet forward and try to get your chest and shoulders to touch the wall. Hold for 10 seconds.

CLIMBING

SET 1
Hangboard Complex: On a hangboard, select holds for each hand that are wide enough for 4 fingers and deep enough for your first finger joint. You'll hang by two hands, but the number of fingers you use on each hand changes each round.

ROUND 1
Four-Finger Hold (on both hands): 7 seconds
Rest: 10 seconds

ROUND 2
Three-Finger Hold: 7 seconds
Rest: 10 seconds

ROUND 3
Two-Finger Hold: 7 seconds
Rest: 10 seconds

ROUND 4
Four-Finger Hold: 7 seconds
Rest: 60 seconds

SET 2
Perform the exercises in the order shown, without resting. Complete all reps of an exercise before moving on to the next. That's 1 round. Do 6 total.

1. Dumbbell Front Squat
Hold a pair of dumbbells with your palms facing each other, upper arms perpendicular to the floor, and one end of each dumbbell resting on the meatiest part of your shoulder. Push your hips back and lower your body into a squat, and push back up. That's 1 rep. Do 5.

2. Dumbbell Shoulder Press
Stand holding a pair of dumbbells just outside your shoulders, your arms bent and palms facing each other. Press the weights directly over your shoulders until your arms are straight. Then slowly lower the dumbbells to the starting position. That's 1 rep. Do 5.

3. Feet-Elevated Hip Lift
Lie on your back with your feet on a bench and your knees bent at a 90-degree angle. Squeezing your glutes, lift your hips until you form a straight line from your shoulders to your knees. Pause, then slowly lower back to the starting position. That's 1 rep. Do 10.

SET 3
Hangboard Complex: Perform the same complex as you did in SET 1.

SET 4
Perform the exercises in the order shown, without resting. Complete all reps of an exercise before moving on to the next. That's 1 round. Do 4 total.

1. Flutter Kick
Lie with your back flat on the floor and your arms extended a few inches from your sides, palms up. Without crunching upwards, lift your legs about six inches off of the ground. Alternate kicking your feet as if you were performing the backstroke, keeping your heels off the ground the entire time. Each kick is one rep. Do 20.

2. Russian Twist
Sit holding a medicine ball or light dumbbell in front of your chest. Lean your torso back slightly and raise your feet off the floor. Now rotate the weight to your left and then to your right. Move back and forth quickly. Do 10 reps.

3. Plank
Assume a pushup position, but with your elbows bent and your weight resting on your forearms. Your body should form a straight line from your head to your heels. Brace your abs as if you're about to be punched in the gut. Hold this position for 45 seconds.

4. Pigeon Stretch
Kneel on the ground. Let your left knee fall away from your body so your shin is in front of your torso. Stretch your right leg out behind. Place your hands on the floor for balance. You should feel a stretch in your left glute and hip muscles. Hold for 15 seconds, and then switch sides.

SET 5
Hangboard Complex: Perform the same complex as you did in SET 1 and SET 3.

WORKOUT 3

WARMUP

HOW TO DO IT: Perform the exercises in the order shown, without resting. Complete all reps of an exercise before moving on to the next. That's 1 round. Do 3 total.

1. 20-Move Wall Traverse
Find an open space on a climbing wall. Grab holds that aren't far from the floor, and traverse--or move sideways--using 20 moves. Every time you touch a hold, that's one move. Twenty moves should take about 25 to 30 seconds to complete.

2. Pushup
Assume a plank position with your arms straight and your hands slightly beyond shoulder width. Your body should form a straight line from your head to your ankles. Bend your elbows and lower your body until your chest nearly touches the floor. Pause, push yourself back to the starting position. That's 1 rep. Do 5.

3. Lunge -- 10 reps
From a standing position take a large step forward with one leg. Slowly lower your body until your front knee is bent at least 90 degrees. Pause, then push youruself to the starting position as quickly as you can. Switch legs and repeat. That's 1 rep. Do 10.

4. Situp
Lie on your back with your feet flat on the floor. Bend your knees 90 degrees. Raise your torso into a sitting position. Pause, then slowly lower back to the starting position. That's one repetition. Do 10.

5. Instep Stretch
Assume a pushup position. Bending your knee and moving at the hip, bring your right leg forward so your foot is outside your hand. If you can, bend your elbows and rest your weight on your forearms. Hold the stretch for 20 seconds, and then switch sides and repeat.

CLIMBING

SET 1
Boulder Problem Complex: Select a boulder problem that is 2 difficulties less than your v-sum score. Complete the prescribed number of reps, and then immediately perform the same number of burpees and 10 bodyweight squats. That's 1 round. You'll perform 10 rounds total.

ROUND 1
Boulder problem: 5 reps
Burpee: 5 reps
Bodyweight squat: 10 reps

ROUND 2
Boulder problem: 4 reps
Burpee: 4 reps
Bodyweight squat: 10 reps

ROUND 3
Boulder problem: 3 reps
Burpee: 3 reps
Bodyweight squat: 10 reps

ROUND 4
Boulder problem: 2 reps
Burpee: 2 reps
Bodyweight squat: 10 reps

ROUND 5
Boulder problem: 2 reps
Burpee: 2 reps
Bodyweight squat: 10 reps

ROUND 6
Boulder problem: 1 rep
Burpee: 1 rep
Bodyweight squat: 10 reps

ROUND 7
Boulder problem: 2 reps
Burpee: 2 reps
Bodyweight squat: 10 reps

ROUND 8
Boulder problem: 3 reps
Burpee: 3 reps
Bodyweight squat: 10 reps

ROUND 9
Boulder problem: 4 reps
Burpee: 4 reps
Bodyweight squat: 10 reps

ROUND 10
Boulder problem: 5 reps
Burpee: 5 reps
Bodyweight squat: 10 reps

SET 2
Perform the exercises in the order shown, without resting. Complete all reps of an exercise before moving on to the next. That's 1 round. Do 4 total.

1. EO's
Lie on your back with your feet elevated and knees bent at 90-degrees. Raise your arms with your elbows bent at 90-degrees. Using your core, roll your shoulders to the right. Without putting your feet on the floor, lift your hips and roll to the right. Your body should "walk" down the floor. Perform the exercise to the right for 20 seconds, and then repeat to the left.

2. Side Plank Right
Lie on your right side with your legs straight, and prop up your upper body on your forearm as shown. Raise your hips so your body forms a straight line from ankles to shoulders, and hold for 20 seconds, and then switch sides and repeat.

SET 3
Perform the exercises in the order shown as a straight set. Complete all reps of an exercise before moving on to the next. When you're finished both exercises, rest for 20 seconds. That's 1 round. Do 4 total.

1. Russian Triangle
Sit holding a medicine ball or light dumbbell in front of your chest. Lean your torso back slightly and raise your feet off the floor. Now rotate the ball to your left and then to your right, and then lie down so your back is flat to the floor. That's 1 rep. For your next rep, perform a situp, rotating the ball first to your right and then to your left before lying down again. Repeat for 20 seconds.

2. Plank
Assume a pushup position, but with your elbows bent and your weight resting on your forearms. Your body should form a straight line from your head to your heels. Brace your abs as if you're about to be punched in the gut. Hold this position for 20 seconds.

3. Rest for 20 seconds.

SET 4
Perform the exercises in the order shown, without resting. Complete all reps of an exercise before moving on to the next. That's 1 round. Do 3 total.

1. Ultimate Elbow Stretch
Stand facing a wall. Your arms should be straight down by your sides, and your palms should be pressed against the wall. Without letting your palms release from the wall, walk your feet forward and try to get your chest and shoulders to touch the wall. Hold for 20 seconds.

2. Pigeon Stretch
Kneel on the ground. Let your left knee fall away from your body so your shin is in front of your torso. Stretch your right leg out behind. Place your hands on the floor for balance. You should feel a stretch in your left glute and hip muscles. Hold for 20 seconds, and then switch sides.

3. Hip Flexor Stretch
Stand with your feet together, hands on your hips. Step forward with one foot so your feet are a couple of feet apart. Keep your toes facing forward and your knees slightly bent. Gently push your hips forward until you feel a stretch in the hip of your back leg, and hold this position for 20 seconds. Switch sides and repeat.

The Total-Body Shredder

The Total-Body Shredder

Temperatures on the mountain are cold, but you can melt fat and light your muscles on fire by training like a winter athlete. "Skiers need incredible lower-body strength, muscular endurance, and core stability to stay under control while speeding down a mountain," says BJ Gaddour, C.S.C.S. and creator of Men's Health StreamFit.

Test your abilities in all three categories with this ski-inspired challenge. You'll crank out rep after rep of the skier swing, the skier squat, and the skier jump, hammering your muscles, sweating bullets, and building a body that's ready to blow past the bunnyhills.

How to do it: Grab a stopwatch, and time yourself performing 20 reps of each exercise in a row. That's 1 run. Do 2 more. (Between runs, only rest for as long as it took you to complete your last run.) To figure out your final score, add up your run times, and then divide them by 3 to find the average time. Your goal: 60 seconds.

Ready to try it? Watch the video to see how to perform each move. How fast did you make from summit to base? Let us know your average in the comments below.

Ready to take on a real challenge? Enter to win the trip of a lifetime from Red Bull and check your dream adventure off your bucket list.

The Worst Online Dating Headlines

The Worst Online Dating Headlines

Online dating can be daunting. You're essentially taking everything that makes you unique, and boiling it down to a few sentences in an HTML field, a pithy headline, and a pixelated smile. It feels like you're sacrificing yourself at the altar of other people's judgement. So to help you avoid the ritual slaughtering and float to the top of any woman's dating list, here's my list of the 7 profile headlines I always steer clear of. Read them, take notes, and then go update your profile if necessary.

"I'll try anything once."
Do you really want to say you'll try anything once? Driving blindfolded? Sweat lodges? Going to prison? This makes me think twice about your sanity. Plus, it reeks of sexual innuendo. Girls will assume you are the type of guy that sends creepy comments.

"Live, laugh, love."
You shouldn't have to remind yourself to do these things. Might as well say, "Eat, breathe, blink."

"My spirit animal is a wolf."
Congratulations, you and my mom's Deepak Chopra-reading, turquoise-wearing, post-menopausal friend now have this in common.

"I'm a poet"or "I'm a Renaissance Man."
I just pictured you wearing a turtleneck. And--to be blunt--introspection and turtlenecks are just not sexy.

"Carpe Diem" or "YOLO."
You'd be better off picking an inspirational quote from your Successories poster collection.

"I have many leather-bound books and my apartment smells of rich mahogany."
No disrespect to Ron Burgundy, but when one out of every five guys uses a line, its humor diminishes.

"Work hard, play hard."
Unoriginal. Party of one, your table is ready.

Renata Sellitti helps men navigate the wonderful, but sometimes confusing, world of women at her blog Miss Wingman.

When Exercise Doesn't Always Protect You

When Exercise Doesn't Always Protect You

Could your symptoms signal something more serious? On the latest episode of Men's Health Live, cohost Peter Moore talks about what he learned after his father died during a routine morning run. Seventeen years later, Moore shares the lessons that the watershed moment in his life left behind:

"Exercise doesn't mean you're immortal. My dad and I were out for a run together about a month before he died, and he recounted an experience he'd had recently where he'd fainted while running. Neither he nor I, his son the health editor, thought much about it because, hey, he was in great shape. And so he was. He was also in need of immediate medical intervention."

For more great conversation and useful information, click here to listen to the entire episode. PLUS: Subscribe to the Men's Health Live Podcast.

Is It a Charity or a Scam?

Is It a Charity or a Scam?

Your charitable spirit is noble. You want to help. But with so many requests--from big, established organizations to neighborhood calls to action to Kickstarter campaigns--it's hard to know whom you can trust.

It's especially challenging when it comes to the smaller efforts, like a campaign to provide funds for an individual's medical expenses.

"There is no way to vet these personal appeals if they're not through a charity," says Sandra Miniuttie, vice president of Charity Navigator. "These new crowdfunding sites are very risky ways to give, as there are no assurances as to how your money will be spent."

While it would be wonderful if every cause was on the up-and-up, that's not always the case. Two recent cases:

- Philadelphia-based broadcaster Don Tollefson turned himself in last week on charges related to soliciting more than $100,000 from over 100 people who bought travel packages to sporting events, that Tollefson claimed were to benefit four charities. The travel packages never materialized and the charities weren't registered in their states.

- Michigan woman Sarah Ylen asked donors and insurance companies to help treat her non-existent cancer for years. Ylen was recently sentenced to a year in jail for fraud that included forged medical records.

So how can you determine whether to give or not? Follow these steps:

1. Double-check the organization on a watchdog site like Charity Navigator, givewell.org, or guidestar.org.

2. Do your own evaluation. Find out if the cause is a registered 501(c)(3) public charity. That's especially important if you want your donation to be tax-deductible, says Miniutti.

3. Read its Form 990. Since most charities bring in $200,000 or more a year, they are required to complete the full form. It details spending on programs, fundraising, and administration. Look for charities that spend at least 75 percent on operations and services and no more than 25 percent for admin and fundraising.

4. If possible, visit the charity's headquarters to see it in action. Talk to the people physically running the place and make your own judgment.

5. Bonus: Check with the IRS. Last week week, the organization put out its annua l "Dirty Dozen" list, revealing 12 common tax scams people fall for, like false promises of "free money" from inflated refunds, email phishing, and more. Check out the full list here.

Is Your Sugar Habit Dangerous?

Is Your Sugar Habit Dangerous?

Good and bad news, sugar lovers. The bad: People who consumed 17 to 21 percent of their daily calories from "added sugar"--the kind that doesn't naturally occur in fruits, vegetables, and grains--had a 38 percent higher risk of dying from heart disease, compared to those who only consumed 8 percent of daily calories from sugar, according to research in JAMA Internal Medicine.

The good: Men's Health's nutrition advisor Alan Aragon is skeptical of those results as they were based on people's estimates of their own sugar intake. The study was observational, and this kind of "self-reported" data is notoriously inaccurate, he says. Calculating how much sugar you ate for breakfast--let alone all last year--is difficult.

That could be why researchers strangely found a link between people who reported a healthy diet and an elevated risk for dying from cardiovascular disease. "Recall memory is generally very poor--and people like to think they maintain a healthier diet than they actually do," Aragon says.

It's not certain if your risk of heart issues will jump sharply if you consume 17 to 21 percent of your daily calories from sugar--but you should try to moderate your intake, Aragon says. Danish researchers found a connection between daily sugary soft drinks, increased body fat mass, and triglycerides and lipids in the bloodstream--which can be precursors to cardiovascular disease.

Err on the side of caution by following the guidelines of the World Health Organization, says Aragon. Limit your sugar calories to 10 percent of your daily intake. On a 2,000-calorie diet, that's no more than 200 grams (g) of added sugar. A 12 oz soda has between 45 and 70 g. If you work out hard regularly, you can allow a little more--around 15 percent total, he suggests.

The Move That Chisels Perfect Shoulders

The Move That Chisels Perfect Shoulders

Every guy wants a pair of shoulders that look like boulders. Unfortunately, most men skip the lateral dumbbell raise, which is one of the best moves for sculpting them. "Lifting dumbbells laterally activates muscles in your rear shoulders and upper back that overhead presses can't hit," says David Jack creator of Men's Health 60-Day Transformation. Adding the move to your upper-body routine will decrease your injury risk, improve your posture, help you lift more weight, and leave you looking shredded in a tank top.

Ready to try it? Watch the video to learn how to perform the lateral dumbbell raise with perfect form.

The Fastest Way to Get in Running Shape

The Fastest Way to Get in Running Shape

Usain Bolt isn't the only person who should be cranking into fifth gear. Adding a speed session to your running routine will get you back into shape faster, so you're ready for that 5K or marathon down the road. Plus, you'll burn as many calories as you do in a long, plodding run you do after work--but in half the time. Try these four speedy workouts to ramp up your running fitness.

Up-and-Down Fartleks
Fartlek is a funny name, but this training technique is a must for boosting your pace. It's Swedish for "speed play," meaning you vary your bursts of speed. "You can perform this workout almost anywhere," says Andrew Lemoncello, a former Olympian in the steeplechase and assistant coach at McMillan Running Company. "I prefer to do these workouts on dirt roads since it's easier on my legs, and the undulating terrain forces my muscles to work a little bit harder than flat roa d."

Do this: First, warm up for a mile, and then start your intervals. You'll run as hard as you can for the prescribed amount of time, and recover with a jog for 90 seconds.

You'll be able to push harder during the 1-minute intervals than during the 3-minute intervals. However, there's no set pace you're trying to hit. Instead, work on effort levels of pushing as hard as you can for the set amount of time. If you're new to running or just getting back into the sport, do the first two intervals, then build up to the rest as you get more fit.

Interval 1: Sprint for 1 minute, recovery jog for 90 seconds
Interval 2: Sprint for 2 minutes, recovery jog for 90 seconds
Interval 3: Sprint for 3 minutes, recovery jog for 90 seconds
Interval 5: Sprint for 2 minutes, recovery jog for 90 seconds
Interval 6: Sprint for 1 minute, recovery jog for 90 seconds

Hill to Tempo
No runner wa nts to crash before the finish line, so you need a way to work through fatigue. That's why this drill teaches your legs to handle tiring challenges over and over again.

"The hill repeats require explosive muscle contractions, burn glycogen, and make your legs feel like JELL-O," says Jeff Gaudette, head coach at RunnersConnect.net. Just when you think you can't run any longer, Gaudette has you run at threshold pace. This simulates running pace at the end of a race when you're tired, and teaches your body how to push through, he explains.

Do this: After warming up, find a long hill with no more than a 10-percent grade. Sprint uphill for 90 seconds at 90 percent effort--or about your 5K pace--with a slow jog back down the hill as recovery. That's one round. Do 6 total rounds.

After completing the uphill sprints, run easy for 4 minutes to recover. Finish off with a two to three mile tempo run at about 70 percent effort--or around your half-marathon pace.

Speed-Body Combo
Get ready, because this drill throws everything at you. It incorporates a variety of training zones to build a body that's in race shape, says Tom Kloos, head distance coach of the Bay Area Track Club in Oakland, California.

Do this: Start with a 20-minute aerobic run--running hard, but easy enough that you can keep up a conversation--and finish at the base of a 10 to 12 percent grade hill. Run the hill for 20 seconds, with an easy jog back down for recovery each time. That's 1 round. Do 8 to 10.

Focus on form over speed when getting back in shape: run tall, drive your knees, and focus your eyes up the hill. As your fitness improves, you can work on increasing your aerobic run to an hour, and your hill intervals to 10 one-minute intervals, says Kloss.

And you're not done quite yet. After your last hill, perform this quick body-weight session and dynamic core circuit. "A weak core allows the arms and legs to cause rotation of the center of mass," says Kloos. "This means energy is being wasted going in directions other than straight forward."

Body-Weight Session: Do each exercise for 20 seconds before moving on to the next one.

BURPEE: From a standing position, simultaneously squat down and lean forward, and then move straight into a pushup position. Lower your chest to the floor, and in one fluid movement, explosively push yourself back up and into a standing position. Without pausing, repeat the movement.
MOUNTAIN CLIMBER: Assume a pushup position with your arms straight; bring your right knee in toward your chest. Return to the starting position, and repeat with your left knee. Keep repeating this as fast as possible.
JUMPING JACK: Stand with your feet together and your hands at your sides. Simultaneously raise your arms above your head and jump up just enough to spread your feet out wide. Without pausing, quickly reverse the movement and repeat.
SPLIT JUMP: Stand in a staggered stance with your feet 2 to 3 feet apart, your right foot in front of your left. Keeping your torso upright, bend your legs and lower your body into a lunge. Now jump with enough force to propel both feet off the floor. While you're in the air, scissor-kick your legs so you land with your left leg forward. Repeat, alternating your forward leg for the duration of the set.
PUSHUP: Assume a pushup position, with your arms straight and hands below and slightly wider than your shoulders. Bend at the elbows and lower your body until your chest nearly touches the floor. Pause, and push your body back up.

Dynamic Plank Circuit: Continue to switch between the three following moves. Do this for 5 minutes straight.

FRONT PLANK: Start in pushup position but with your weight on your forearms. Brace your abs, and hold.
SIDE PLANK: Lie on one side with your legs straight, and prop up your upper body on your forearm. Raise your hips so your body forms a straight line from ankles to shoulders, and hold.
REVERSE PLANK: Start face up with your weight on your forearms and elbows under your shoulders. The heels of both feet will be resting on the ground with toes pointed upward. Raise your hips and prop up your body to form a straight line from heels to shoulders, and hold.

Hops Drill
You aren't running here, but you're building muscles that are necessary going faster. "This exercise develops functional tension in the lower body, particularly the calves and feet," says Joe McConkey, head coach at the Boston Running Center. "This helps you gain a faster, more energy-free spring response occurs every time your foot hits the ground."

Do this: Stand tall on your right foot, and slightly bend your left knee so your left foot is behind you and off the floor. Keeping your right leg straight, come up on the ball of your right foot. Lightly hop up and down. You should jump only about a half-an-inch off the floor. (This video is a good example.) Don't let your heel touch the floor the entire time you're hopping. Do a maximum of 100 short hops, and then switch legs. That's one round. Work up to a total of 5 rounds.

4 Dirty Bathroom Habits

4 Dirty Bathroom Habits

If you think washing your hands is all it takes to leave the bathroom squeaky-clean, you're in for a world of disgusting surprise. A study from the University of Colorado Boulder found that bacteria are swarming on virtually every bathroom surface, including soap and towel dispensers, stall doors, and toilet handles.

Also, a British study found that even though 95 percent of respondents said they washed their hands with soap whenever possible, 82 percent of hands checked had bacteria on them, which means most of us aren't thorough enough under the faucet. Most of our commode customs, though, just amplify the number of bacteria we take out of the bathroom with us. Check out five of the worst habits.

Tweeting on the toilet
We know, you don't do this, but 40 percent of people 18 to 24 admit to using social media in the bathroom, according to market research company Nielsen. And that's just the people who fessed up. Since a 2011 British study found that one in six mobile phones is contaminated with fecal matter, you should think twice about how you kill time on the john.

"Water can also be aerosolized during flushing, and that mist can have fecal bacteria in it," explains Kathryn Jacobsen, Ph.D., associate professor of epidemiology and global health at George Mason University in Virginia. And while the particles won't stay in the air too long, they could land on anything near the toilet.

Flushing with the lid up
If you don't want to splash bacteria all over your bathroom, flush with the lid down, advises Jacobsen. Pushing the handle can send particles splashing and floating as far as 6 feet away, according to the Harvard School of Public Health. In fact, a 2012 study from the U.K. found that bacteria known to cause diarrhea is sprayed nearly 10 inches above the seat when flushing, and that there was 12 times more germs around lidless toilets than those drained with the top down.

If there is no lid, hit the handle with your foot: The same U.K. study found that the most bacteria was found right after the toilet was flushed, and in order to reach the handle, your face had to be directly over the water. Enough of a visual for you?

Keeping your toothbrush on the counter
Storing your toothbrush in a cup on the counter won't cut it: Keeping it within 4 feet of the toilet increases your chance of contaminating it with fecal matter from the air, Jacobsen says. Toss your current one and store the new one in a cabinet or as far from the bowl as possible.

Pants on the floor
You probably don't think about how you drop trou, but if your pants fall all the way to your ankles, there's a pretty high likelihood they are now covered with bacteria: The germiest place in the commode is actually the floor, according to a 2011 study in the journal PLoS One. Researchers found swabs from the ground had 80 more bacterial species than swabs from other locations.

39 Ways to Jack Up Your Cardio

39 Ways to Jack Up Your Cardio

When the outside temperature plummets, squeezing in a cardio workout can feel like a chore. But now there's a solution: jumping jacks.

Don't worry, we're not talking about the boring standard jumping jacks you did in high school. We want you to try these 39 fun--but brutal!--variations created by BJ Gaddour, C.S.C.S., director of Men's Health StreamFIT. They'll get your muscles burning and your heart pumping in no time. You'll be anything but bored. See them all in the video below.

And for more than 200 follow-along workout videos from Gaddour, check out Men's Health StreamFIT today!

The Best Non-Dairy Options to Milk

The Best Non-Dairy Options to Milk

Got milk? Not anymore. In the latest sign that milk is losing the marketing battle to dairy alternatives, the industry announced this week that it would trade in its 20-year-old white-mustachioed ad campaign for a more competitive spin on the dietary staple.

Milk consumption per capita has been on steady march downward, dropping 25 percent from 1975 to 2012, according to the U.S. Department of Agriculture. Meanwhile, the mainstreaming of plant-based dairy alternatives like soy, almond, and rice milk has averaged annual sales growth of 10.9 percent since 1999 in the U.S., according to market research firm Euromonitor. The non-dairy category has also surged to more than $1 billion in annual retail sales in the U.S.

For the most p art, alternatives like soymilk and almond milk are much lower in calcium and vitamin D, but these products make up for it by adding the nutrients later. So how is traditional milk trying to maintain an edge before it's edged out of the market? Long touted as a source of calcium, the new tagline, "Milk Life," plays up the beverage as a fount of protein and energy. Much like a recent campaign to transform chocolate milk into an energy booster for elite athletes, a new "Milk Life" commercial likens the dairy drink to an energy one: a woman chasing her child, a rigorous game of basketball, and a garage band of teens all propelled by a fluid stream of dairy.

It's a legitimate claim. "Having a dairy product after weight training helps you break down muscle fibers, which is what helps you get stronger," says Duke University's Diet &a mp; Fitness Center director Elisabetta Politi. "In the process of recovering and strengthening, the protein in dairy products can be more beneficial than a sports drink that would only replace carbohydrates."

More recently, plant-based milks have been perceived as healthier alternatives to dairy, but that's not always the case, warns nutrition expert Dr. David Katz. The non-dairy milk product category was created to accommodate people who are lactose intolerant or have vegan dietary restrictions--approximately 60 percent and 2 percent of Americans, respectively--not because they are nutritionally equivalent or better.

"Just because something is called milk does not mean it's nutritious," Katz says. "The devil is in the detail." Katz, the director of the Yale-Griffin Prevention Research Center, emphasizes it's important to be careful about sugars or salt additives, and to check labels to ensure nutrients like calcium and vitamins have also been ad ded.

Before you trade in your dairy, here's a look at how the milk of our childhood measures up against its grown-up varieties.

Cow's Milk
Traditional milk has garnered a lot of controversy over whether it leads to a leaner and healthier lifestyle. Conventional milk is an excellent source of protein, bone-strengthening calcium, as well as vitamins D and K. The National Academy of Sciences recommends that people aged 19 to 50 should digest 1,000 milligrams of calcium per day, or drink around one to two glasses per day, but it's still unclear how much calcium we should be consuming. As the Harvard School of Public Health Nutrition Source reported, too much milk could mean too much saturated fat and retinol (vitamin A), which can sometimes end up weakening bones.

When it comes to reduced-fat and fat-free versus whole milk, low fat may mean fewer calories but that may not mean lower calorie intake. Studies have shown that fat is more satiating and may help control appetite. But Katz advises to find sources of fat that could benefit your health, such as olive oil, avocados, fish, nuts, and olives.

Bottom line: If you're going to skip cow's milk, make sure you find a good source of calcium elsewhere in your diet, including leafy green vegetables, tofu, baked beans, or supplements that include vitamin D. More importantly, Katz and Politi agree that reduced-fat, organic milk, which is untreated with hormones and antibiotics, is your best bet.

Soy Milk
Though slightly on the decline, soymilk is a protein-rich alternative to cow's milk but lacks in calcium. Soy has also been controversial in part because of disputed claims linking the phytoestrogen-rich soy to increased risk of breast cancer, but the dairy alternative is richer in vitamin B and has 10 percent of your recommended daily intake of folic acid, a B-complex vitamin. Soy has proven effective in lowering cholesterol, but Politi says you need a lot of soy in your diet to produce that effect. She suggests about 25 grams of soy a day, or about four to five soy products.

Bottom line: If you're going to buy soy, go for the unflavored, organic soymilk in order to preserve the protein it contains. However, Politi suggests consuming soy in moderation and combining it with other non-dairy products. She also notes that non-dairy consumers with gastritis or irritable bowel syndrome should be wary, as soy can also cause bloating.

Almond Milk
Almond milk sales have climbed over the past few years, as it has been touted as a healthier alternative to milk and soymilk. It contains fewer calories than soy (90 calories in 8 oz.), no saturated fat or cholesterol, about 25 percent of your daily vitamin D, and almost half of your vitamin E. Though almond milk has also been recognized for preventing heart disease, Politi doesn't believe it has the same nutritional value as conventional milk. In fact, the nutty drink has very little protein.

Bottom line: It's a good alternative as long as you're supplementing your diet with protein. The calorie-light, nutty taste of almond milk makes a good dairy substitute in coffee or cereal for dieters.

Rice Milk
Rice milk is processed, milled rice, blended with water until it transforms into a liquid. During the process, carbohydrates become sugar, giving it a natural sweetened t aste. The sugary alternative is very low in nutrient value unless vitamins and calcium are added to it. It's the least likely to trigger allergies, but contains almost no protein.

Bottom line: Rice milk is great for lactose intolerance, but it has twice as many carbohydrates and is not nutritious alternative for milk. Balance rice milk with other sources of protein, or look for brands that enrich the milk in chickpea protein to get an extra boost of calcium.

This article was written by Courtney Subramanian and originally appeared on Time.com.

Return of the Cherokee

Return of the Cherokee

Growing up, Jeep Cherokees were big rectangles that my friends and I used to crawl up mountains and plow through whatever nature threw our way. And we looked cool doing it--the SUVs' appearance was Spartan and gruff. Even its no-nonsense, functional interior gave off the same badass vibe. In the back we could throw camping gear and firewood, skis and boards, fish we'd caught and ducks we'd shot, and the nicks and dings those items created only served to make the car that much cooler. Battle scars. We'd mostly trick these Jeeps out, adding lift kits and oversized tires, winches and unscratchable paint jobs.

A Cherokee was the anti-luxury SUVs.

So when I approached and entered the new 2014 Jeep Cherokee--a replacement for the now-retired Liberty--I was a bit shocked. What's with those sleek lines and cat-like headlights? Where are the 90-degree angles? Is that mahogany on the dash? Why does this interior have to smell l ike rich people?

Indeed, the design of the new Cherokee is about as far from rugged as you can get--it would look way more in place cruising Madison Avenue than atop the Wasatch Mountains. The SUV's interior follows suit: Wood and leather everywhere, Bluetooth, GPS, heated and cooled seats, a backup camera--the works. It's as nice, comfortable, and functional as any we've tested. Hell, I'd run this interior up against those in your average Benz or Audi any day. And the sleek lines of the Jeep's exterior seem pretty on par with those makers, too.

Indeed, this was the epitome of a luxury SUV. Was it nice? God yes. Was it a Cherokee? I was leaning towards no. It was as if a good friend I'd grown up getting wild with had been shipped off to boarding school and returned in a suit and tie, behaving like an English butler.

It took a bit of a freak occurrence to convince me that this whip still has the spirit of the Cherokees of old: a 6-hour drive in a brutal blizzard.

The snow started falling about an hour in, and it was no match for the Jeep, nor most other cars on the road. Four hours later, I-78 West was completely snowed over. Cars were doing 10 to 15 mph--if they hadn't spun off the road, that is--and your average family SUV trudged it out at 30. The Cherokee, in 4X4 snow mode (it offers three other 4x4 modes), did a very comfortable 45 miles an hour. Listen, there are few experiences like bombing down a dark, lonely, snow covered highway while blasting Pearl Jam Radio on XM. No question, this dolled-up Cherokee could still take a run at nature like its forefathers.

Another funny thing happened on that drive: I noticed that I wasn't dumping as much cash into the gas tank of this Cherokee as I did the older models. In fact, the new model gets a shocking 31 mpg, thanks to its aerodynamic design, 9-speed transmission--it's the first SUV in the world with a 9-speed tranny--and 2.4-liter engine. You find us a rectangle with a straight-6 that gets that MPG and we'll eat our virtual hat.

What's more, that six-hour drive was actually comfortable. Long drives in the old Cherokees always felt more like a death march than a road trip: quiet comfort was absolutely not their forte. They'd rattle and sway, the seats made your back feel 30 years older, and the noise level made it seem like the engine was sitting on your lap. This new Cherokee is a dream liner, with it's overstuff leather seats, lack of road noise, and XM radio, Pandora, and Bluetooth.

It was always fun to have a stripped-down rock-crawling Cherokee, but it wasn't that practical for daily driving. As you get older, you realize there really is something to lu xury.

Here's what you need to know: the new Jeep Cherokee is basically a smaller Grand Cherokee, which has always been Jeep's luxury liner. So if you're looking for rough-and-tumble style that harkens back to the boxy, glory days of the SUVs from the 70s and 80s, look somewhere else. But if you want a well-priced (starting at $22,900) luxury SUV that's insanely comfortable, capable, and economical, this guy should be at the top of your list.

Lea Michele Has a New Song About Cory Monteith, and Hearing Her Talk About it Will Break Your Heart

Lea Michele Has a New Song About Cory Monteith, and Hearing Her Talk About it Will Break Your Heart

Check out some of the lyrics, and listen to a preview of her upcoming album

We're still shaken by the untimely passing of Cory Monteith—so we can't even begin to imagine what his longtime girlfriend and Glee co-star, Lea Michele, is going through. Lea's new single, "If You Say So," gives a glimpse into her thoughts. Here are some of the lyrics:

Was just a week ago
You said, "I love you girl"
I said, "I love you more"
And a breath, a pause, you said, "If you say so"
If you say so
If you say so

It's been seven whole days, seven whole days
Since I heard the phone ring
Seven whole days, seven whole days
Since I heard your voice
And I can't get the last words that you said
Can't get those words out of my head
It's been seven whole days, seven whole days of pure hurt
And I can't get away from the burning pain a light you wake
And the fallen hero haunts my thoughts
How could you leave me this way

"I have not talked about 'If You Say So' yet," Lea says in an interview with Seventeen. "It's about my last conversation that I had with him. I spoke to a woman who lost her son, and she mentioned how grateful she was that the last words she said to her son before he died were, 'I love you.' Mine were that as well.

"[The song] is just about that," she continues. "There are lots of different emotions—if you could see this person again, what are the things you would want to say to them? It's a personal story."

We're incredibly impressed with Lea's strength and the courage it must take for her to put her feelings out there for everyone to hear. Although you can't preview this song on iTunes just yet, you can listen to the other singles from Lea's debut solo album, Louder (out March 3).