Top 5 Must have for Women this summer

Item 1: Damage-Free Hair
Sun, salt water and chlorine may be summer staples, but they wreak havoc on hair. Prevent damage and color fading by spritzing hair with an SPF product, like Redken UV Rescue Leave-in Protective Moisturizer, SPF 12, $15. Also, wet your hair before swimming (your hair can only hold so much water, so if it's already wet it wont soak up as much chlorine or salt water).

After your day at the pool or beach, repair damage with a nourishing and hydrating hair mask, like Alterna Ten Hair Masque, $55. Leave it on overnight (wrap up your hair or put a towel over your pillow) for maximum benefits.

Item 2: A Beach-Perfect Hairstyle
Forget that boring old pony! There are so many other chic styles that will keep your hair out of your face. Try a French-braid headband (this video will show you how) or if you have short hair, this slicked-back look is perfect (you can even use sunscreen or deep conditioner to slick it!).

Item 3: A Simple Makeup Routine
With the heat and humidity you won't want to wear a full face of makeup this summer, but that doesn't mean you can't look polished. One way to instantly look put together: well-groomed brows (whip them into shape with tweezers, like Tweezerman Slant Tweezer, $20, and keep them in place with clear brow gel like Tweezerman BrowMousse, $9). Perfect brows showcase eyes -- no makeup necessary!

Other ways to lighten the makeup load are to use a tinted moisturizer with SPF in place of regular foundation (try Bobbi Brown SPF 15 Tinted Moisturizers, $40) and a tinted lip balm with SPF, like Benefit Benetint Lip Balm SPF 15, $20, instead of lip liner and lipstick. A quick swipe of blush and waterproof mascara (check out the best ones here) and you're good to go! Just be sure to keep blotting papers around to sop up any shine, they're less messy than powder.

Item 4: Protected Skin
We'll just say it again: you must, must wear sunscreen, especially if you know you'll be outdoors. Use at least an SPF 30 for prolonged exposure, and be sure to reapply every couple hours and whenever you come out of the water and towel off. Check out these top-rated sunscreens or take this quiz to find your ideal product.

Item 5: The Perfect Mani/Pedi
Summer is officially sandal season (at least to us!). And that means your toes will be on display. Keep them -- and your hands -- looking flawless with regular manicures and pedicures. You don't have to go to a salon though, just follow this how-to guide.

You can also take the easy way out and try CND Creative Nail Design SpaPedicure Mini Tote, $60 for an everything-you-need kit, just add a cute file (like Tweezerman Zip File, $5.50) to shape nails to perfection. No matter what method you choose, finish up with a fun polish (brights are "in" this year), try CND Creative Nail Design Nail Lacquer, $5.49, in Hot Pop Yellow or Tutti Frutti.

Bikini in 2 weeks - Free Guides

1. Side Lunges
Works your glutes, lower back and core. I always like to go down slow and under control (not letting gravity control the tempo) and then from a static position explode up. For beginners, go as low as you feel comfortable; if you've already been working out, make it more difficult by bringing your knee up to your chest into a standing crunch after the lunge. Increase the burn -- never set that foot on the floor until after you have completed all of your reps.

2. One leg bicep curl
Works your biceps and glutes; increases focus and core stability. Lift one knee up, squeeze your abs, and hold it while you do your set of curls. Beginners can put a heel down and toe up instead of lifting the knee up. If you want to challenge yourself take your shoes off and stand on one leg on a Bosu ball. Switch legs after each set.

3. Dips
Great for the triceps and can be done anywhere. We all talk about the jiggle on the back of our arms. Well, here you go. Put your hands on a bench or chair, lower your body by bending your arms and then push back up. Beginners can go as low as they feel like they can support, and if you are advanced, add a bridge at the top of the move. Bridge by pushing your hips into the air, squeezing your glutes and push on the floor through your feet. Performing dips everyday does keep the jiggle at bay. Remember triceps make up 2/3 of your upper arm.

4. Swimmers
Great for shoulders and posture. Use an incline bench or just bend at the waist in a standing position and reach left arm up while pulling right arm back. Then reverse so that right arm is up and left is back. Don't forget to engage your abs. It's critical to use VERY LIGHT WEIGHT. This move is meant to be all about technique and not trying to fling around a bunch of heavy dumbbells.

5. Exercise ball lift (or Eball lift)
Works the hamstrings, core, and shoulders. Stand with feet wider than shoulder-width apart and an exercise ball between your feet. Squat down and pick up the ball; as you stand back up lift the ball overhead. At the top of this move really stretch through your core while reaching to the ceiling. If you want to make it tougher, do this with a smaller weighted ball and go up on to your toes at the top of the move. Squeeze those legs and glutes. This is a great warm up move.

6. Lat burn
I love this move! It's good for shoulders, triceps, lats, and most importantly, your posture. Stand with feet together and hold a resistance band at waist level with your elbows right by your sides. Pull hands away from each other while keeping your elbows snug against your waist. That's one rep. Remember to keep your shoulders up and back and feel the move in your upper back. Everything we do pulls our shoulders forward (driving a car, sitting in chairs on the computer). This is a very simple, friendly and effective way to get those aligned! If we are getting all swimsuit sexy then there is nothing more attractive than good posture.

7. Hip up squeeze
Want a tight tush? This is a safe way to work those glutes. It's important to concentrate on squeezing glutes at the top of the move but not jamming your neck. To make it more challenging simply add reps (try 50 for the mega burn) or just do it on one leg with the other one straight up in the air. Make sure to tighten your tummy to support your lower back during the move.

8. Tricep kickback
We're hitting the back of the arms again. The key to this move is to keep elbows in one spot and squeeze those arms. You don't need heavy weight, just proper form. Sit back in your glutes to work your core and back side, too. They have to work while holding your body during this move, so you're toning upper and lower body at the same time.

9. Front lunges
Works the hamstrings, quads, and glutes most effectively, all you need is your own body weight. I like to do all of my reps on one leg first and then switch to the other side. Hold dumbbells or add reps to increase the difficulty. I love doing moves like this that challenge your balance. It's critical to move in ways that will not only make you look great, but will help you be more coordinated in everyday life.

10. Superman (or woman)
Works glutes, core, shoulders, and body balance. This move is often used in rehab and therapy to help a patient develop or create muscle balance. If you get to the level where you want to make it harder and your FORM IS PERFECT (be mindful of hips and feet opening up or your posture collapsing), hold a dumbbell in one hand, and wear ankle weights on the opposing leg. I love these moves because you are working multiple muscles at one time.

5 Things Keeping You From a Flatter Stomach

The quest for flat abs knows no shame (or too much indolence). For proof, behold the Abs in a Box kit. It contains semipermanent body stain, eight shadow and highlighting powders, and a booklet explaining how to use the above to create a six-pack—all for $69. Which would be a bargain if those abs were real. But attaining flat abs isn’t a matter of painting by numbers—or even of executing a mind-numbing series of crunches. Consider this: Stomach flab is easier to lose than the padding on your butt and thighs; commit to shedding a few pounds, and the ones around your waist disappear first. Once they’re gone, a judicious mix of ab moves can carve out smooth, visible muscles over time—and not just for the genetically preprogrammed. Here, five ways to create your own (genuine) ab masterpiece.

Problem: You have too much fat all over.

You could have Jessica Alba’s muscle structure and nothing to show for it if you’re carrying around extra pounds. “No one’s ever going to see those strong muscles as long as a layer of fat sits on top of them,” says personal trainer Gunnar Peterson, who works with Jennifer Lopez and Gisele Bundchen. Interval training is the most effective way to exercise. A study in the International Journal of Obesity found that women who put in 20 minutes on a stationary bike three times a week—but alternated 8-second bursts of speedy pedaling with 12-second rest periods— trimmed more from their midsections over 15 weeks than those who cycled at a slower, but steady, pace for 40 minutes. Researchers believe that interval training triggers the body to release adrenaline, a hormone that tells the body to burn stored fat—which is often found in the stomach area.

Problem: You’re eating the wrong food

Without the right diet, even the most rigorous cardio regimen is useless. “That means cutting calories,” says Susan B. Roberts, a professor of nutrition and psychiatry at Tufts University in Boston and author of The Instinct Diet (Workman Publishing Company). And there are tricks that help, too. Drinking coffee—when part of a weight-loss diet—may also trim the stomach slightly, and the caffeine may speed up the metabolism. Roberts suggests one to three cups of coffee a day.

Dairy’s role in weight loss is controversial (some studies have shown a strong connection; others haven’t). On the pro side: In a University of Tennessee study, overweight adults on a low-calorie diet who had 1,100 milligrams of calcium daily lost 81 percent more stomach fat than those who got only 400 to 500 milligrams of calcium per day. Getting three daily servings of dairy is a reasonable goal, says Michael B. Zemel, director of the Nutrition Institute at the University of Tennessee.

What to avoid? White, starchy carbohydrates top the list. People who chose white bread over whole grains gained about half an inch around the middle every year, according to a study from the USDA Human Nutrition Research Center on Aging at Tufts University.

Problem: You’re doing the wrong moves

“Crunches only work the superficial muscles at the front of your torso,” says Shawn McCormack, director of and head instructor at the Body, a Manhattan fitness studio. “They don’t do anything for the muscles that run around the entire core of your body like a corset, or the oblique muscles along your sides.” These are the muscles that act like your body’s own Spanx, drawing your midsection up and in. One of the best ways to strengthen them is by holding a simple plank position. For an extra challenge, lift your hips up an inch or two and then move them back.

Pilates moves are powerful ab sculptors, says Michele Olson, professor of exercise physiology at Auburn University in Montgomery, Alabama. In a study pitting mat-based Pilates moves against crunches, the Pilates exercises were all more effective on the abs than crunches were. Crunches can still be one part of your routine, but doing them ad nauseam is an exercise in futility. Two to five sets of 15 to 20 reps are plenty.

Problem: You only use your abdominal muscles rarely

Whether you’re on the treadmill or doing push-ups, your navel should feel like it’s being pulled toward your spine as your ribs drop slightly toward your pelvis. “Breathing deeply, in through your nose and out through your mouth, is the best way to keep your core muscles contracted and engaged in any workout,” says Laurie Cole, an instructor at SoulCycle, a cycling studio in New York City. And it should extend beyond the gym. “My abs are always activated,” says personal trainer Kacy Duke. This not only strengthens the torso over time but also improves posture, which instantly minimizes bulges.

Problem: Your genes aren’t solely to blame.

Fat distribution is at least 30 percent—maybe as much as 60 percent—determined by genetics. But biology isn’t necessarily destiny. Though scientists have identified specific genes that affect the propensity to store fat around the middle or in the hips and thighs, any gene pool can be overcome. “You’ll probably have to do more work to maintain a flat stomach, but biology doesn’t rule how you exercise or what you eat,” says Olson.

Fitness Tips from Miami Bally total fitness and celebrity trainer

It never fails: Every winter, I OD on Halloween candy and ditch the gym for holiday parties. It's not healthy and it's not pretty.

This time, I'm determined to look great at the gazillion holiday cocktail shindigs. To help me get on the right track, I asked Seven, a Miami based Bally Total Fitness and celebrity trainer for her tips:

Q. What's a typical session for your female clients?
A. We start with 30 minutes of intense cardio as a warm up, and then move to weight lifting. For women, doing cardio first is a must--it gives you lean, defined muscles. I finish each workout with ten minutes of yoga.

Q. Do you change it up before a client's red carpet event?
A. I add ten minutes to her cardio and more workout days to the week leading up to an event. We also focus on muscle groups depending on the style of her dress. If she's wearing strapless, we work on defining her shoulders, and if she's wearing backless, we do extra back exercises.

Q. What activities do you recommend on the "off" days?
A. Do what you love: Yoga, kickboxing, jogging, or even just a walk in the park with your dog. Anything that keeps your muscles moving.

Q. What's your best move for abs?
A. Lie on your back, raise your arms and your legs up to the ceiling (so you look like a 'U' shape from the side. Keep your chin up to the ceiling at all times. Exhale and reach your fingers up to your toes, counting from 25 to 1, inhale on your way down. In the same position, reach toward your left toe and then alternate to your right, counting from 25 to one in each direction. Do three to four sets of each every day.

Q. Best butt move?
A. An old school squat gives the fastest results. Stand at the bottom of your staircase with your feet hip-width apart. "Fake sit"—just a booty tap—on the second-to-last step, then stand up. Do 20 reps and at least four sets.

Q. Your best tip ever?
A. Get a calendar and mark huge red X's on workout days. This makes reality set in faster than you think, because you have the bad days staring you in the face. Reality can be the best motivator.

Q. How do you motivate your lazy clients?
A. I tell them to suck it up! I remind them of their goals and why they're here to see me. They're always grateful at the end of a workout.