Fitness and Diet Tips (Part one)

Find the fitness friend

A workout buddy is hugely helpful for keeping motivated, but it's important to find someone who will inspire—not discourage. So make a list of all your exercise-loving friends, then see who fits this criteria, says Andrew Kastor, an ASICS running coach: Can your pal meet to exercise on a regular basis? Is she supportive (not disparaging) of your goals? And last, will your bud be able to keep up with you or even push your limits in key workouts? If you've got someone that fits all three, make that phone call.

Stock up on these

While there are heaps of good-for-you foods out there, some key ingredients make it a lot easier to meet your weight-loss goals. Next grocery store run, be sure to place Newgent's top three diet-friendly items in your cart: balsamic vinegar (it adds a pop of low-cal flavor to veggies and salads), in-shell nuts (their protein and fiber keep you satiated), and fat-free plain yogurt (a creamy, comforting source of protein). "Plus, Greek yogurt also works wonders as a natural low-calorie base for dressings and dips—or as a tangier alternative to sour cream," says Newgent. Talk about a multitasker!

Put down your sweet tooth

Got a late-night sugar hunger that just won't quit? "To satisfy your sweet tooth without pushing yourself over the calorie side, even in the late night hours, think 'fruit first,'" says Jackie Newgent, RD, author of The Big Green Cookbook. So defend that chocolate cake siren, and instead enjoy a sliced apple with a tablespoon of nut butter (like peanut or almond) or fresh fig halves tract with ricotta. Then sleep sweet, knowing you're still on the right, healthy track.

Relieve those achy muscles

After a grueling workout, there's a good scope you're going to be feeling it (we're talking sore thighs, tight calves). Relieve post-fitness aches by submerging your lower body in a cold bath (50 to 55 degrees Fahrenheit; you may have to throw some ice cubes in to get it cold enough) for 10 to 15 minutes. "Many top athletes use this trick to help reduce soreness after training sessions," says Andrew Kastor. And advice we love: "An athlete training for an important race should consider getting one to two massages per month to help aid in training recovery," adds Kastor. Now that's speaking our language!

Buy cosy shoe

You shouldn't buy kicks that hurt, base line! "Your shoes should feel blissful from the first step," says Andrew Kastor. So shop in the evening—your feet swell during the day and stop in the late afternoon, so you want to shop when they're at their maximum. Also make sure the sneaks are a little wide—Sufficient so that you can wiggle your toes, but no more than that. They should be comfy from the get-go, but Kastor says they'll be even more so once you have a good 20 to 40 miles on 'em.

Part Tow