Skip basic crunches, and try this fun move that targets the entire ab section. Similar to the ball-pass exercise, you'll use a block instead, and it only takes a few reps before you'll start to feel the burn. Not only will you work your abs, but squeezing the block between your feet also tones your inner
thighs.

• Grab a block and lie on your back. Engage your core and actively press your spine toward the floor.
• Place the block between your feet and on an exhale, slowly and simultaneously lower your hands and feet toward the floor, making sure your back is flush with the floor the entire time. If you find this is too difficult, bend your knees slightly.

• Stop once your hands are a few inches from the ground; then inhale as you slowly raise them back up, reaching for the block.

• Grab the block with your hands, flex your feet and lower your hands and feet again until they are a few inches from the floor.
• Rise back up and pass the block to your feet. This counts as one rep.
• Try to complete 10 reps.

Gently pull off the lid of a yoghurt and add a topping, and you've got yourself an easy healthy breakfast. The protein in yoghurt helps sustain energy throughout the morning, but if you're not careful that good-for-you bowl can turn out to be bad for your waistline. Here are some ways to save calories on this popular breakfast.

• Be a plain Jane: Flavoured yoghurts seem healthy since they're made with real fruit, but many also contain added sugar. Choosing plain and natural yoghurt will save you 30 calories (and at least 10 grams of sugar). It might take a little time to get used to the tangy flavour, but soon enough flavoured yoghurts will seem too sweet. Another tip: Greek yoghurt won't necessarily save you calories, but it does offer more protein, which can help ward off mindless snacking later.

• Skip the sweeteners: Although natural, maple syrup and honey add about 65 calories per tablespoon.
• Go fresh: Always choose fresh fruit instead of dried varieties. One cup of fresh blueberries is 84 calories and 3.6 grams of fibre, while a quarter-cup of raisins is 123 calories and just 1.5 grams of fibre.
• Go nuts: Nuts increase the fibre and protein, but choose wisely. Raw cashews and pistachios have slightly fewer calories and fat than almonds, walnuts, or peanuts.
• Cereal swap: Granola and yoghurt go great together, but if you read the label of your favourite bag you'll see a small serving is high in both calories and fat, and doesn't offer a ton of fibre. Instead of topping your yoghurt with those sweetened oats, opt for one of a natural muesli.
• Measure: Buying yoghurt in large tubs will save you money, but if you just eyeball a 170g serving, chances are you'll end up with more. Grab the measuring cups to help you spoon out appropriate serving sizes of yoghurt, and all your add-ons including fresh fruit, nuts, and cereal. Use a smaller bowl instead of a larger one to prevent you from adding a little extra to fill the space.

Skip basic crunches, and try this fun move that targets the entire ab section. Similar to the ball-pass exercise, you'll use a block instead, and it only takes a few reps before you'll start to feel the burn. Not only will you work your abs, but squeezing the block between your feet also tones your inner thighs.

• Grab a block and lie on your back. Engage your core and actively press your spine toward the floor.
• Place the block between your feet and on an exhale, slowly and simultaneously lower your hands and feet toward the floor, making sure your back is flush with the floor the entire time. If you find this is too difficult, bend your knees slightly.

• Stop once your hands are a few inches from the ground; then inhale as you slowly raise them back up, reaching for the block.

• Grab the block with your hands, flex your feet and lower your hands and feet again until they are a few inches from the floor.
• Rise back up and pass the block to your feet. This counts as one rep.
• Try to complete 10 reps.

Gently pull off the lid of a yogurt and add a topping, and you've got yourself an easy healthy breakfast. The protein in yogurt helps sustain energy throughout the morning, but if you're not careful that good-for-you bowl can turn out to be bad for your waistline. Here are some ways to save calories on this popular breakfast.

• Be a plain Jane: Flavored yogurts seem healthy since they're made with real fruit, but many also contain added sugar. Choosing plain yogurt will save you 30 calories (and at least 10 grams of sugar). It might take a little time to get used to the tangy flavor, but soon enough flavored yogurts will seem too sweet. Another tip: Greek yogurt won't necessarily save you calories, but it does offer more protein, which can help ward off mindless snacking later.
• Skip the sweeteners: Although natural, maple syrup and honey add about 65 calories per tablespoon.
• Go fresh: Always choose fresh fruit instead of dried varieties. One cup of fresh blueberries is 84 calories and 3.6 grams of fiber, while a quarter-cup of raisins is 123 calories and just 1.5 grams of fiber.
• Go nuts: Nuts increase the fiber and protein, but choose wisely. Raw cashews and pistachios have slightly fewer calories and fat than almonds, walnuts, or peanuts.
• Cereal swap: Granola and yogurt go together like PB&J, but if you read the label of your favorite bag you'll see a small serving is high in both calories and fat, and doesn't offer a ton of fiber. Instead of topping your yogurt with those sweetened oats, opt for one of these high-fiber cereals.
• Measure: Buying yogurt in large tubs will save you money, but if you just eyeball a six-ounce serving, chances are you'll end up with more. Grab the measuring cups to help you spoon out appropriate serving sizes of yogurt, and all your add-ons including fresh fruit, nuts, and cereal. Use a smaller bowl instead of a larger one to prevent you from adding a little extra to fill the space.

Squat challenges are all the rage now, and while it certainly is an accomplishment to work your way up to 200, 500, or even 1,000 squats (yikes!), doing the same kind only works certain muscles. Here's a new challenge for you to try. It involves five different squat variations that you repeat and eventually work up to 200 reps in 30 days. Here are instructions for the five different variations followed by a 30-day plan to get you all the way to 200. It's not advised to skip right to day 30 if you want to be able to walk the next day, so follow the plan and adjust it slightly according to your schedule and ability level.

Number 1: Narrow Squat
 

• Stand with your feet touching. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Be sure to keep weight back in your heels.
• Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
• This counts as one rep.

Number 2: Narrow Squat With Booty Kick

• Stand with your feet touching. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Be sure to keep weight back in your heels.
• Then rise back up, straightening the legs completely, and lift the left leg back behind you for a booty kick. Lower the foot back to the floor in a narrow squat position.
• Do another squat, then straighten the leg, do a booty kick with the right leg, and step the right foot back to meet the left.
• This counts as one rep.

Keep reading to see the other three squat variations and the 30-Day Squat Challenge Plan.

Once you start snacking, it's hard not to stop — you can't just eat one! Not a good thing if you're trying to lose or maintain your weight since mindless munching can add up to hundreds of extra calories a week. Here are some ways to break bad snacking habits.

• Measure and be done: Eating directly out of the package almost always means eating your way to an empty bag. Read the label to find out what a serving size is, measure it out, close up the package, and take your snack elsewhere to eat.
• Steer clear of the M&M's bowl: If your co-workers keep candy on their desks and you can't help but grab a handful every time you stop by, opt for IM or email when you need to talk.
• Keep food out of sight: Just seeing food can be a temptation, so be sure to keep snacks and baked goods off your desk and kitchen counters (unless it's fruit of course!).
• Grab that bottle: Thirst is often confused for hunger; taking sips of water when you feel a snacking urge coming on can help, and the water will also fill your belly.
• Freshen your breath: Minty breath might make you think twice about reaching for a snack. Brush your teeth or chew minty gum after meals to prevent eating more when you're not even hungry.
• Don't eat just because someone else is: You head over to a friend's house and she is noshing on a bowl of popcorn. Before grabbing a handful think to yourself, "Am I actually hungry?" If the answer is no, ask for a glass of water to sip on instead.

Keep reading for more ways to prevent mindless snacking.

If you crave decadent desserts whenever you're on your period, here are some sweet, low-calorie, options made for indulging.

• One homemade almond butter cup: 86 calories
• One cup of sliced apples (57 calories) drizzled with half a tablespoon of honey (32 calories): 89 calories
• One Edy's Strawberry Fruit Bar: 80 calories
• Flourless chocolate cake: 96 calories
• Six dried apricots: 100 calories
• Half a container of vanilla Greek yogurt (60 calories) and half a cup of frozen organic blueberries (35 calories): 95 calories
• Whip up chocolate-covered banana almond butter bites and enjoy two: 98 calories
• 30 frozen grapes: 101 calories
• One four-ounce cup of organic applesauce (50 calories) topped with eight chopped peanuts (47 calories): 97 calories
• One Julie's Organic Sorbet Bar: 60 calories
• One So Delicious Mini Chocolate Sandwich: 90 calories
• Two clementines (70 calories) and two pieces of Green & Black's Organic Dark Chocolate with Cherries (36 calories): 106 calories
• Half a Cherry Pie Larabar: 80 calories

Once you start snacking, it's hard not to stop — you can't just eat one! Not a good thing if you're trying to lose or maintain your weight since mindless munching can add up to hundreds of extra calories a week. Here are some ways to break bad snacking habits.

• Measure and be done: Eating directly out of the package almost always means eating your way to an empty bag. Read the label to find out what a serving size is, measure it out, close up the package, and take your snack elsewhere to eat.
• Steer clear of the M&M's bowl: If your co-workers keep candy on their desks and you can't help but grab a handful every time you stop by, opt for IM or email when you need to talk.
• Keep food out of sight: Just seeing food can be a temptation, so be sure to keep snacks and baked goods off your desk and kitchen counters (unless it's fruit of course!).
• Grab that bottle: Thirst is often confused for hunger; taking sips of water when you feel a snacking urge coming on can help, and the water will also fill your belly.
• Freshen your breath: Minty breath might make you think twice about reaching for a snack. Brush your teeth or chew minty gum after meals to prevent eating more when you're not even hungry.
• Don't eat just because someone else is: You head over to a friend's house and she is noshing on a bowl of popcorn. Before grabbing a handful think to yourself, "Am I actually hungry?" If the answer is no, ask for a glass of water to sip on instead.

Keep reading for more ways to prevent mindless snacking.

Squat challenges are all the rage now, and while it certainly is an accomplishment to work your way up to 200, 500, or even 1,000 squats (yikes!), doing the same kind only works certain muscles. Here's a new challenge for you to try. It involves five different squat variations that you repeat and eventually work up to 200 reps in 30 days.

Here are instructions for the five different variations followed by a 30-day plan to get you all the way to 200. It's not advised to skip right to day 30 if you want to be able to walk the next day, so follow the plan and adjust it slightly according to your schedule and ability level.

Number 1: Narrow Squat

• Stand with your feet touching. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Be sure to keep weight back in your heels.
• Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
• This counts as one rep.

Number 2: Narrow Squat With Booty Kick

• Stand with your feet touching. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Be sure to keep weight back in your heels.
• Then rise back up, straightening the legs completely, and lift the left leg back behind you for a booty kick. Lower the foot back to the floor in a narrow squat position.
• Do another squat, then straighten the leg, do a booty kick with the right leg, and step the right foot back to meet the left.
• This counts as one rep.

Keep reading to see the other three squat variations and the 30-Day Squat Challenge Plan.