Why Am I in Such a Bad Mood?

Why Am I in Such a Bad Mood?


Do you ever find yourself getting really irritable for almost no reason? Or suddenly feeling down without knowing why? Going from sadness to anger to joy in a matter of minutes can make many teens feel as though they're losing their grip. But why is the feeling of being on an emotional roller coaster so common among teens?
Dealing with constant change and pressure is part of the answer. Maybe you're starting a new school and not able to see old friends as much. Getting good grades or wanting to be better in sports or other activities can be a concern for many teens. It might feel as though there just isn't enough time to do everything.
Being a teen means struggling with identity and self-image. Being accepted by friends feels extremely important. Teens also may notice, for the first time, a sense of distance from parents and family. You may feel you want to be on your own and make your own decisions, but it can also seem overwhelming and even a bit lonely at times. As fun and exciting as this time is, it also can be a time of confusion and conflict. It can take a while for teens — and their families — to feel comfortable with the transition between childhood and adulthood.
Another important cause for mood swings is biology. When puberty begins, the body starts producing sex hormones. These hormones — estrogen and progesterone in girls and testosterone in guys — cause physical changes in the body. But in some people, they also seem to cause emotional changes — the ups and downs that sometimes feel out of control.
Understanding that almost everyone goes through mood swings during their teen years might make them easier to handle.

When It's More Than Just a Mood

Feeling irritable or short-tempered can be signs of depression. So can feelings of boredom or hopelessness.
Many people think of depression as feeling sad, but depression can also bring feelings of moodiness, impatience, anger, or even just not caring. When depression gets in the way of enjoying life or dealing with others, that's a sign you need to do something about it, like talking to a counselor or therapist who can help you deal with it. Also, if you ever feel like hurting yourself, that's more than just a bad mood and you need to tell someone.

Taking Control

Here are some things you can do that might make those bad moods a bit easier to handle:

• Recognize you're not alone. Although not every teen experiences mood changes to the same degree, they are common.
• Catch your breath. Or count to 10. Or do something that lets you settle down for a few moments, especially if you're feeling angry or irritable. Try to look at the situation from the point of view of a wise observer.
• Talk to people you trust. Friends can help each other by realizing that they're not alone in their feelings. Talking to parents is important, too. Parents can share their own experiences dealing with bad moods. Plus, they'll appreciate it if you try to explain how you feel instead of just slamming a door. Teachers and counselors are often good resources, and a doctor can help sort through questions about development. Keeping feelings inside can make them seem much worse.
• Exercise. Regular exercise produces more beta-endorphin, a hormone that controls stress and improves mood. Go for a run, play some tennis, ride your bike, or punch a punching bag.
• Get enough sleep. Though it can be hard to find enough time, getting adequate rest is very important. Being tired can lead to more sadness and irritability.
• Create. Get involved in some sort of project, like starting a journal or diary, building something out of wood, or starting an art or music piece. Writing can help you organize and express your thoughts and feelings and will make things more manageable. Don't worry about grammar, spelling, or punctuation; the important thing is just to get your thoughts on paper. Do the same thing with paint, sculpture, music, or other art forms. Put your feelings into your artwork.
• Cry. There's nothing wrong with crying; in fact, it often makes a person feel better. However, if you find that you are sad, irritable, bored, or hopeless much of the time, or if you just can't seem to shake the blues, you might be depressed and need help from a counselor or doctor. If you're feeling stressed or angry a lot of the time, getting help could be very useful for you.
• Wait. Just as you can get into a bad mood for what seems like no reason at times, that mood can also pass. If your negative mood sticks around too long, though — or if it's interfering with the way you deal with friends, parents, school, or activities — then you may want to talk to a school counselor, parent, or therapist about what you can do to feel better.

Reviewed by: D'Arcy Lyness, PhD

5 Ways to Fight Depression

If you feel depressed, it's best to do something about it — depression doesn't just go away on its own. In addition to getting help from a doctor or therapist, here are 5 things you can do to feel better.

1. Exercise. Take a 15- to 30-minute brisk walk every day — or dance, jog, or bike if you prefer. People who are depressed may not feel much like being active. But make yourself do it anyway (ask a friend to exercise with you if you need to be motivated). Once you get in the exercise habit, it won't take long to notice a difference in your mood.
   
   In addition to getting aerobic exercise, some yoga poses can help relieve feelings of depression. Try downward-facing dog or legs-up-the-wall pose (you can find these poses on yoga websites). Two other aspects of yoga — breathing exercises and meditation — can also help people with depression feel better.
2. Nurture yourself with good nutrition. Depression can affect appetite. One person may not feel like eating at all, but another might overeat. If depression has affected your eating, you'll need to be extra mindful of getting the right nourishment. Proper nutrition can influence a person's mood and energy. So eat plenty of fruits and vegetables and get regular meals (even if you don't feel hungry, try to eat something light, like a piece of fruit, to keep you going).
3. Identify troubles, but don't dwell on them. Try to identify any situations that have contributed to your depression. When you know what's got you feeling blue and why, talk about it with a caring friend. Talking is a way to release the feelings and to receive some understanding. If there's no one to tell, pouring your heart out to a journal works just as well.
   
   Once you air out these thoughts and feelings, turn your attention to something positive. Take action to solve problems. Ask for help if you need it. Feeling connected to friends and family can help relieve depression. (It may also help them feel there's something they can do instead of just watching you hurt.)
4. Express yourself. With depression, a person's creativity and sense of fun may seem blocked. Exercise your imagination (painting, drawing, doodling, sewing, writing, dancing, composing music, etc.) and you not only get those creative juices flowing, you also loosen up some positive emotions. Take time to play with a friend or a pet, or do something fun for yourself. Find something to laugh about — a funny movie, perhaps. Laughter helps lighten your mood.
5. Look on the bright side. Depression affects a person's thoughts, making everything seem dismal, negative, and hopeless. If depression has you noticing only the negative, make an effort to notice the good things in life. Try to notice one thing, then try to think of one more. Consider your strengths, gifts, or blessings. Most of all, don't forget to be patient with yourself. Depression takes time to heal.

Reviewed by: D'Arcy Lyness, PhD

5 Reasons for Girls to Play Sports

We all know that regular physical exercise is good for a girl's body, mind, and spirit. But you can get your daily dose of endorphins from a jog around the block. So why play sports? The Women's Sports Foundation has discovered that sports offer some extra benefits for girls in addition to having fun and getting fit.
Here are a few:

1. Girls who play sports do better in school. You might think that athletics will take up all your study time. But research shows that girls who play sports do better in school and are more likely to graduate than those who don't. Exercise improves learning, memory, and concentration, which can give active girls an advantage when it comes to the classroom.
2. Girls who play sports learn teamwork and goal-setting skills. Working with coaches, trainers, and teammates to win games and meet goals is great practice for success later in life. Being a team player can make it easier to work with others and solve problems, whether on the field or in the workplace.
3. Sports have hidden health benefits. Some benefits of sports are obvious — like improving fitness and maintaining a healthy weight. But girls who play sports are also less likely to smoke and have a reduced chance of getting breast cancer and osteoporosis later in life. Sure, you can get these benefits from any type of exercise. But if you have trouble getting to the gym, there may be more incentive to show up and play if you know your coaches or teammates depend on you.
4. Playing sports builds self-confidence. Girls involved in athletics feel better about themselves, both physically and socially. It helps to build confidence when you see your skills improving and your goals becoming reality. Other esteem-boosting benefits of sports participation include getting in shape, maintaining a healthy weight, and making new friends.
5. Exercise can cut the pressure. Pressure is a big part of life. Playing sports can help you deal with it, since exercise is a natural mood lifter and a great way to relieve stress and fight depression. Plus, when you are on a team, you have friends who support you both on and off the field.

Reviewed by: Mary L. Gavin, MD

The Secret to Hotter Sex

Rev it up

By Colleen Oakley
From Health magazine
Inhale. Exhale. You do both all day long without even thinking about it. But did you know that simply paying attention to how you breathe between the sheets could be the difference between so-so and sensational sex? Give these Tantric sex–inspired breathing techniques a spin to feel more tuned in—and turned on—when it counts.

Slow it down

Most women breathe rapidly and shallowly during love-making, and then hold their breath during an orgasm. “All of this occurs automatically, without your even thinking about it,” says Barbara Bartlik, MD, a psychiatrist and sex therapist in New York City. “To increase the intensity of your orgasm, deliberately take slow, deep breaths as you feel yourself becoming more and more aroused. By slowing everything down, you will delay your orgasm and build the pleasurable tension.” You can do this over and over again, until you finally let yourself go.

Feel it where it counts

Want to get revved up before foreplay? Try this solo technique to get in the mood: Lie on your back with your hand on your abdomen while taking deep breaths through your nostrils. (You should feel your hand rise as you bring air into your belly and fall as you exhale.) When you’re totally relaxed, start to imagine that with each inhale you’re drawing the breath down into your genitals, awakening the area and infusing it with energy. “This type of deep breathing will actually increase the flow of blood to your genitals, intensifying your state of arousal and pleasure,” Dr. Bartlik says.

Breathe together

Inhaling and exhaling in sync with your partner is a simple yet powerful technique for increasing your emotional connection—and it can even lead to simultaneous orgasms, says Sayaka Adachi, a clinical sexologist and orgasm coach in San Diego.

Try tandem breathing for five minutes before, during, or after sex. You may feel silly at first—and laughing is OK—but stay with it:

Breathe together: the technique

Here’s how to do it: Lie in bed facing each other and look into each other’s eyes. As you do this, become aware of your breath. Then, notice his breath. Now, try to synchronize your breathing so that the two of you are inhaling and exhaling together. This will be easier if you start by breathing more deeply than normal, so that he can see, hear, and feel your breaths. Have him do the same for you. Once you’re breathing as one, imagine yourselves melting into each other, not knowing where one of you ends and the other begins. “As you get more in tune with each other’s breath,” Adachi says, “you’ll actually feel each other’s arousal, creating a deeper physical and emotional connection.”

Circle your breaths

Does your guy sometimes finish before you’ve even gotten started? “Circular breathing can help slow down your partner’s sexual energy and speed up yours, putting you on a much more even playing field,” Adachi says.

Circle your breaths: the technique

To begin, sit straddling your partner’s lap, and gaze into each other’s eyes. As he breathes out, you breathe in. Then, when you exhale, he inhales. Continue doing this for about 10 breaths or so, until it starts to feel natural. Next, as you breathe in, imagine energy from your partner entering you with your breath. (It may sound kind of kooky, we know. But stay with us here!) Then, draw that energy to your down-there zone and, as you exhale, imagine breathing out from your erogenous zone into your partner’s. As your partner breathes in, he should imagine the energy moving from your erogenous zone into his and draw that energy up through his body, breathing it back into your body to complete the circle.

How Much Sleep Do You Really Need?

Trouble sleeping?

By Gail Belsky
The term sleep disorder may suggest someone tossing and turning all night, but lying awake for hours with insomnia is just one example of many conditions that affect how you sleep and function during the day. In fact, you can have a sleep disorder and not even know it.

How long to snooze

There's no normal number of hours that quantifies a good sleep. Most adults need seven to nine hours a night; others manage just fine with six. It's even possible to get too much sleep, because spending excess time in bed can be a sign of another health problem, such as depression or chronic fatigue syndrome.

Finding your own ideal sleep/wake cycle is key to healthy sleep, says Carol Ash, medical director of the Sleep for Life center in Hillsborough, N.J.

Lack of sleep harms health

In a British study, scientists also found that people who are consistently sleep deprived (defined as sleeping five hours or less a night) are at greater risk for high blood pressure and cardiovascular problems.

Insufficient sleep also raises your risk for obesity, diabetes, depression, alcoholism, and automobile accidents. Plus, a 2007 University of California–Berkeley study confirmed the obvious: Sleep deprivation directly affects areas of the brain that deal with mood and concentration.

Signs of healthy sleep

Doctors need to look at both the quantity and the quality of sleep to detect a problem. When it comes to sleep quality, problems aren't always obvious to patients. An insomniac who lies awake at night can easily tell that something is wrong, for example, but someone with sleep apnea might have no idea there's a problem.

The most telling sign of a disorder is how you feel during the day. If you generally wake up alert and refreshed, you're a healthy sleeper. If you chronically wake up sleepy, irritable, and unfocused, you may have a sleep disorder.

Am I in a Healthy Relationship?

Am I in a Healthy Relationship?

It Feels Like Love - But Is It?

Sometimes it feels impossible to find someone who's right for you — and who thinks you're right for him or her! So when it happens, you're usually so psyched that you don't even mind when your little brother finishes all the ice cream or your English teacher chooses the one day when you didn't do your reading to give you a pop quiz.

It's totally normal to look at the world through rose-colored glasses in the early stages of a relationship. But for some people, those rose-colored glasses turn into blinders that keep them from seeing that a relationship isn't as healthy as it should be.

What Makes a Healthy Relationship?

Hopefully, you and your significant other are treating each other well. Not sure if that's the case? Take a step back from the dizzying sensation of being swept off your feet and think about whether your relationship has these seven qualities:

• Mutual respect. Does he or she get how cool you are and why? (Watch out if the answer to the first part is yes but only because you're acting like someone you're not!) The key is that your BF or GF is into you for who you are — for your great sense of humor, your love of reality TV, etc. Does your partner listen when you say you're not comfortable doing something and then back off right away? Respect in a relationship means that each person values who the other is and understands — and would never challenge — the other person's boundaries.
• Trust. You're talking with a guy from French class and your boyfriend walks by. Does he completely lose his cool or keep walking because he knows you'd never cheat on him? It's OK to get a little jealous sometimes — jealousy is a natural emotion. But how a person reacts when feeling jealous is what matters. There's no way you can have a healthy relationship if you don't trust each other.
• Honesty. This one goes hand-in-hand with trust because it's tough to trust someone when one of you isn't being honest. Have you ever caught your girlfriend in a major lie? Like she told you that she had to work on Friday night but it turned out she was at the movies with her friends? The next time she says she has to work, you'll have a lot more trouble believing her and the trust will be on shaky ground.
• Support. It's not just in bad times that your partner should support you. Some people are great when your whole world is falling apart but can't take being there when things are going right (and vice versa). In a healthy relationship, your significant other is there with a shoulder to cry on when you find out your parents are getting divorced and to celebrate with you when you get the lead in a play.
• Fairness/equality. You need to have give-and-take in your relationship, too. Do you take turns choosing which new movie to see? As a couple, do you hang out with your partner's friends as often as you hang out with yours? It's not like you have to keep a running count and make sure things are exactly even, of course. But you'll know if it isn't a pretty fair balance. Things get bad really fast when a relationship turns into a power struggle, with one person fighting to get his or her way all the time.
• Separate identities. In a healthy relationship, everyone needs to make compromises. But that doesn't mean you should feel like you're losing out on being yourself. When you started going out, you both had your own lives (families, friends, interests, hobbies, etc.) and that shouldn't change. Neither of you should have to pretend to like something you don't, or give up seeing your friends, or drop out of activities you love. And you also should feel free to keep developing new talents or interests, making new friends, and moving forward.
• Good communication. You've probably heard lots of stuff about how men and women don't seem to speak the same language. We all know how many different meanings the little phrase "no, nothing's wrong" can have, depending on who's saying it! But what's important is to ask if you're not sure what he or she means, and speak honestly and openly so that the miscommunication is avoided in the first place. Never keep a feeling bottled up because you're afraid it's not what your BF or GF wants to hear or because you worry about sounding silly. And if you need some time to think something through before you're ready to talk about it, the right person will give you some space to do that if you ask for it.

What's an Unhealthy Relationship?

A relationship is unhealthy when it involves mean, disrespectful, controlling, or abusive behavior. Some people live in homes with parents who fight a lot or abuse each other — emotionally, verbally, or physically. For some people who have grown up around this kind of behavior it can almost seem normal or OK. It's not! Many of us learn from watching and imitating the people close to us. So someone who has lived around violent or disrespectful behavior may not have learned how to treat others with kindness and respect or how to expect the same treatment.

Qualities like kindness and respect are absolute requirements for a healthy relationship. Someone who doesn't yet have this part down may need to work on it with a trained therapist before he or she is ready for a relationship. Meanwhile, even though you might feel bad or feel for someone who's been mistreated, you need to take care of yourself — it's not healthy to stay in a relationship that involves abusive behavior of any kind.

Warning Signs

When a boyfriend or girlfriend uses verbal insults, mean language, nasty putdowns, gets physical by hitting or slapping, or forces someone into sexual activity, it's an important warning sign of verbal, emotional, or physical abuse.

Ask yourself, does my boyfriend or girlfriend:

• get angry when I don't drop everything for him or her?
• criticize the way I look or dress, and say I'll never be able to find anyone else who would date me?
• keep me from seeing friends or from talking to any other guys or girls?
• want me to quit an activity, even though I love it?
• ever raise a hand when angry, like he or she is about to hit me?
• try to force me to go further sexually than I want to?

These aren't the only questions you can ask yourself. If you can think of any way in which your boyfriend or girlfriend is trying to control you, make you feel bad about yourself, isolate you from the rest of your world, or — this is a big one — harm you physically or sexually, then it's time to get out, fast. Let a trusted friend or family member know what's going on and make sure you're safe.

It can be tempting to make excuses or misinterpret violence, possessiveness, or anger as an expression of love. But even if you know that the person hurting you loves you, it is not healthy. No one deserves to be hit, shoved, or forced into anything he or she doesn't want to do.

Why Are Some Relationships So Difficult?

Ever heard about how it's hard for someone to love you when you don't love yourself? It's a big relationship roadblock when one or both people struggle with self-esteem problems. Your girlfriend or boyfriend isn't there to make you feel good about yourself if you can't do that on your own. Focus on being happy with yourself, and don't take on the responsibility of worrying about someone else's happiness.

What if you feel that your girlfriend or boyfriend needs too much from you? If the relationship feels like a burden or a drag instead of a joy, it might be time to think about whether it's a healthy match for you. Someone who's not happy or secure may have trouble being a healthy relationship partner.

Also, intense relationships can be hard for some teenagers. Some are so focused on their own developing feelings and responsibilities that they don't have the emotional energy it takes to respond to someone else's feelings and needs in a close relationship. Don't worry if you're just not ready yet. You will be, and you can take all the time you need.

Ever notice that some teen relationships don't last very long? It's no wonder — you're still growing and changing every day, and it can be tough to put two people together whose identities are both still in the process of forming. You two might seem perfect for each other at first, but that can change. If you try to hold on to the relationship anyway, there's a good chance it will turn sour. Better to part as friends than to stay in something that you've outgrown or that no longer feels right for one or both of you. And before you go looking for amour from that hottie from French class, respect your current beau by breaking things off before you make your move.

Relationships can be one of the best — and most challenging — parts of your world. They can be full of fun, romance, excitement, intense feelings, and occasional heartache, too. Whether you're single or in a relationship, remember that it's good to be choosy about who you get close to. If you're still waiting, take your time and get to know plenty of people.

Think about the qualities you value in a friendship and see how they match up with the ingredients of a healthy relationship. Work on developing those good qualities in yourself — they make you a lot more attractive to others. And if you're already part of a pair, make sure the relationship you're in brings out the best in both of you.

Reviewed by: D'Arcy Lyness, PhD
Date reviewed: November 2010

"My Teacher Hates Me!"

How to react when when your child comes home complaining that the teacher doesn't like him

By Lynn Petrak

How should you react when when your child comes home complaining that the teacher doesn't like him? First, don't overlook the possibility of a misunderstanding, a rough day, or even bad behavior on your child's part. But sometimes, certain kids and teachers just don't click. What you can do:

Talk to your child. "Explain that over the years, he's going to have teachers with different styles -- and he still has to try his best," says Ron Clark, author ofThe Essential 55: An Award-Winning Educator's Rules for Discovering the Successful Student in Every Child. "Don't be negative about the teacher in your home, either."

Try to get involved. "Visit the class to see what's going on. Offer to chaperone trips. The teacher may end up being more supportive because you're taking interest," says Clark.

Schedule a meeting. If your child's complaints persist, or if you're unhappy with what you're hearing from his teacher, ask if you can set up a conference. But respect the teacher's point of view, and don't accuse her of anything. Try to brainstorm ways for your child's school experience to be more positive.

Approach the principal as a last resort. Involve the higher-ups only if you're seriously concerned about your child's education, and tell the teacher what you're doing first.

Want to change your school? Parenting and Georgetown University has teamed up to launch Mom Congress, a brand-new program to help moms connect and advocate for positive change in their children's education.

Why do some kids talk later?

Why do some kids talk later?




A new study looks at the psychological links in kids who learn to speak later in life.

10 exercise myths that won't go away

By Madison Park, CNN

Spot reducing fat is a myth. Unless you tackle your body fat, your ab crunches may not help.

(CNN) -- We're all looking to maximize results while minimizing time and effort in the gym.
 That search for shortcuts has translated into a lot of myths about exercise.
CNN.com asked exercise physiologists, trainers and nutritionists about their most hated
 exercise myths.
Consider these the 10 persistent myths of fitness.

10) Your cardio machine is counting the calories you're burning.
"It doesn't mean anything," said Mark Macdonald, personal trainer and author of
 "Body Confidence" about the calorie numbers spit out by the cardio machine.
Some machines don't even ask for your weight or sex.
"It's not asking your body composition," he said. "If you're at 18% body fat, you're going
to burn a lot more than if you're female at 35% body fat."
And how many people know their body fat percentage?
The number calculated by your machine is likely not accurate.

9) Women shouldn't lift weights because it'll make them bulky.
This one drives Alice Burron, a former female bodybuilder, crazy. She would spend four
 to five hours a day when she competed, trying to build muscles.
"You really have to overload those muscles to create bulk," said Burron.
 "It's very, very difficult."
Women have too much estrogen to build large amounts of bulk. Guys build muscles faster
 because
 they have testosterone.
So ladies, don't fear the barbells. Strength training helps decrease body fat, increase lean
 muscle
mass and burn calories more efficiently.
The government's 2008 Physical Activity Guidelines for Americans recommended
muscle-strengthening physical activity on at least three days of the week for kids and two
 or more for adults.

8) Heart rate monitors will let you know how hard you're working.
Heart rate monitoring is a flawed science.
The better detector of how hard you're working is not the newest, gee-whiz tech device, but
 your own body.
"The perceived exertion, your own sense of how hard you're working is a much more reliable
 of exercise intensity," said Matt Fitzgerald, senior editor of Competitor group.
Perceived exertion means it's your estimation of how hard you are working out and surprisingly,
 it's very accurate, he said.
"Your perception of your limit can change over time. So yeah, even your own perception isn't
perfect. It's still better than heart rate monitor," Fitzgerald said.
Heart rates could falter depending on what kind of exercise you're doing.
The talk test can measure how intensely you're working out depending on whether you can talk
 in full sentences, short phrases or if you're barely able to muster a few words.
"It's best to learn to recognize your body's signals and get a better control of your effort,
" said Alex Hutchinson, author of "Which Comes First: Cardio or Weights."

7) Your weight is the end all, be all.
Newbies hit the gym, and then weigh themselves every day on the scale.
Week-after-week, they see nodownward trend on the scale and get impatient.
People starting saying, "I haven't lost any weight. This is pointless, I'm not accomplishing
anything," said Hutchinson.
After a few months of increased exercise, they are healthier because they've reduced risk
factors such as blood sugar levels. Even though a person may not be losing weight, his health has
 improved in ways that might not be measured.
"They're stuck in this paradigm that weight is the ultimate barometer for fitness. They don't realize
 the progress they've made and give up."

6) Low-intensity exercise burns more fat.
In general, low intensity exercise has its place -- it's less stressful on joints.
The myth is that if you exercise too intensely, you end up burning carbohydrates instead of fat.
It's the most dangerous type of myth because there's a kernel of truth in it, Hutchinson said.
The more intensely you exercise, the higher proportion of carbs you burn. You may burn less fat,
 but the total amount of calories burned is higher and that is the bigger picture.
When your body has burned up all the carbs, it starts burning fat.
"You can ignore zones and pay attention to how many calories you burn, which ultimately
 determines how much body fat you're going to lose," Fitzgerald said.

5) Chug a protein shake after workout.
"It's eating another meal," said Macdonald, a personal trainer who helped TV host Chelsea
Handler get in shape.
Protein shakes, powders and bars are good for emergencies, but "they're the lowest quality food."
"You're better off eating real food," he said.
The products are more processed. The best way to get protein is through foods such as a turkey sandwich, Greek yogurt with nuts and fruit.
Martin Gibala, chairman of the department of kinesiology at McMaster University in Hamilton,
 Ontario, agrees. "Protein sources in real food are Number 1. Cheaper and real food may
 provide other benefits, vitamins and minerals. And some of the components in food may act synergistically in ways we don't understand."
"When we isolate the compound we think works, it's not as good as the real foods."

4) You can spot reduce for tight abs or toned arms.
You may have crunched in vain.
You won't see muscle definition or a nice six-pack despite how many crunches you do, because
 of the layer of fat resting on top of your muscles.
"Don't focus on a body part. Try to get them all," said Burron, a spokeswoman for the American Council on Exercise. "You might have beautiful triceps -- it may not be flopping all over the place.
 Until the fat is gone, most people wouldn't know it's there."

3) As long as I go to the gym 30-45 minutes, that gives me a pass to do what I want for rest of
 the day.
The gym doesn't negate a bad diet.
Also, emerging research suggests that if you're sedentary most of the day, it may not matter how
 hard or often you exercise.
People who spend more time sitting during their leisure time have an increased risk of death,
regardless of daily exercise.
Sitting for hours can shave years off life
In a study of more than 123,000 healthy people, the American Cancer Society found that
women who spent more than six hours a day sitting were 40 percent more likely to die sooner
 than women who sat less. Men who sat more had 20 percent increased risk of death.
Essentially, those who sit less, live a longer life than those who don't.

2) No pain, no gain.
"The ongoing perception is that people need to feel pain through the entirety of their workout
or they're not getting the benefit -- that one's very frustrating to me," said Burron, a personal trainer. "You shouldn't be exercising at a level of pain ever."
Feeling discomfort during a workout is OK.
"If it's so intense you're thinking of passing out, you can't continue this session for longer,
 then it's too difficult and you're at increased risk for injuries or burnout," Burron said.
"You want to exercise smarter, not harder," she added. "That's the premise. You don't have
 to kill yourself. You just have to be smart about it."

1) Stretching will help prevent injuries.
A growing number of studies challenge the entrenched assumption that stretching helps prevent
 injuries.
"The way we were taught to stretch, to try to touch your toes -- there's little evidence it prevents injuries," Hutchinson said.
A review published in 2007 of 10 randomized studies about stretching after or before physical
activity found that "muscle stretching does not reduce delayed-onset muscle soreness in young
healthy adults."
Static stretching is when you stay in place, bend over to touch your toes, or try to pull your ankles towards your hips.
A study presented this year at the American Academy of Orthopaedic Surgeons found that such
static stretching before a run neither prevents nor causes injury.
Then a study published this month in Medicine & Science in Sports & Exercise found that static stretches that last longer than a minute could be detrimental to performance.
Athletes often swing their arms and warm up before a game. That type of dynamic stretching
 such as high knee jogs, walking lunges can help move your muscles through different ranges
 of motions.
This type of dynamic stretching is different from clutching your limbs, because it focuses on
 movement.
A study published in the Journal of Strength & Conditioning Research found professional
 soccer players who practiced dynamic stretching had higher range of motion than when they
practiced only static stretches.

While toe-touches and extra flexibility might be required in gymnastics or figure skating,
it's irrelevant for more everyday activities like basketball or weightlifting.

15 Breastfeeding Celebrity Moms

Famous mamas share the rewards and challenges of nursing 

By Sasha Emmons

Celebs are just like us: they nurse their babies! Ok, the rich and the famous aren't really like us, but when it comes to breastfeeding, you can't pay someone else to do it, no matter how many millions you make. These celeb moms have been candid about their choice to breastfeed -- and the joys and bumps in the road that come with it.

Jennifer Garner

Mom to Violet (born December 2005) and Seraphina (born January 2009), Jennifer Garner always comes off as very down-to-earth, picking her kids up at school and taking them food shopping. She's no different when discussing how nursing didn't take off the pounds like she expected it to. "It happened to a lot of my girlfriends and sisters, and I really thought, 'This is the ticket, the best diet in the world' and it just wasn't,'" Garner told Allure. "I kept waiting, and I just didn't lose weight. It took six months before I did."

Tori Spelling

Some new moms deal with low supply, and celebs are no different. "It's been a little difficult, 'cause, I didn't know, but sometimes you don't produce," she told Jimmy Kimmel on his late-night show, about nursing son Liam, born in March 2007 (she's also mom to Stella, born June 2008). "You'd think these things [points to breasts] would produce an abundance of milk!" 

Angelina Jolie

Nursing is a beautiful thing, especially when the one of most gorgeous women on the planet is doing it. The cover of W Magazinefeatured a black and white picture of Angelina Jolie -- taken by partner Brad Pitt -- nursing one of her twins (Knox and Vivienne were born July 2008). So did she ever nurse both twins at the same time? Jolie told TV show GMTV, "It's a lot harder than it looks in the books. I did that a few times, but [mostly] I would take turns. It just takes a long time." Jolie is also mom to Shiloh (born May 2006), Zahara (born January 2005), Pax (born November 2003) and Maddox (born August 2001).

Julie Bowen

Nursing twins takes special dedication, so when Modern Familyactress Julie Bowen was able to breastfeed her twin boys, John and Gus, born May 2009, she was proud. So proud, in fact, that she wanted to show off a pic of her doing the "double football hold" on The View. Producers nixed the idea, but George Lopez was happy to share the snap with the audience on his late-night show. "Those twins are lucky," he commented. Bowen is also mom to Oliver, born in April 2007.

Mary Louise Parker

Eighteen days after giving birth to son William in January 2004, actress Mary Louise Parker filled out the plunging neckline of her gown with some serious cleavage at the Golden Globes, thanks to nursing. She famously quipped in her acceptance speech: "Janel Moloney just told me she would pay me $1,000 if I thanked my newborn son for making my boobs look so good in this dress." Parker is also mom to daughter Caroline.

Christina Aguilera

While some moms find that nursing keeps the weight on, other find it melts the pounds right off. "I think they say that when you're breastfeeding, your weight kind of slims down," singer Christina Aguilera, mom to Max, born January 2008, told Access Hollywood. "It's a little easier. It's like a workout within itself. It's very tiring actually and you find yourself snacking more often."

Naomi Watts

Actress Naomi Watts experienced new-mommy fatigue, and the spaciness that goes with it. "I'm busy milking all day long," she told David Letterman on his show. "I feel like I have probably lost a good 75 percent of my brain power. ... I say it halved itself and it halved itself again. It's not just the sleep deprivation, it is the breastfeeding and I call it the 'lactose lobotomy.'"

Catherine Zeta-Jones

Oscar winner Catherine Zeta-Jones, who breastfed both son Dylan, born August 2000, and daughter Carys, born April 2003, told Harper's Bazaar that supportive garments were key while she was nursing, especially on the red carpet. "These breast-feeding boobies need to have support, so I'm a big fan of undergarments," she said "I tell designers, 'Let's start there and build out.' When I'm in an evening dress I need to feel in ... that it ain't going anywhere."

Nicole Richie

Once known for being rail thin, Nicole Ritchie looks happy and healthy since having kids Harlow (born January 2008) and Sparrow (born September 1009). But she did have to make adjustments: when nursing Harlow, she altered her diet to suit the baby's system. "There's just so much I can't eat because she's sensitive," she told People. "I eat really bland [food] -- chicken noodle soup, vegetables, fish. I had to cut out milk, no tomatoes, no lettuce. You think you have to cut everything out when you're pregnant, but you really have to cut everything out when you're breastfeeding."

Kourtney Kardashian

Sister Kim made big news when she tweeted with disgust about a mom nursing in public without a cover. Sis Kourtney, mom to son Mason, born December 2009, feels differently. Although she covers up when nursing in public so the paparazzi can't get a shot to sell, if she didn't have to worry about that, she'd go for it. "My attitude is, if someone sees a little somethin' somethin', don't look if you don't like it," she blogged at People.com.

Isla Fisher

Actress Isla Fisher, mom to Olive, born October 2007, nursed well into her daughter's second year. She jokes to theThe Boston Globe: "I'm only going to stop when Olive goes to university!" Although she has not officially confirmed it, photos of her with a big  bump reveals she's expecting baby #2 soon.

Salma Hayek

Hayek, mom to Valentina, born in September 2007, caused a stir when she nursed a malnourished baby on camera in Sierra Leone while on a UNICEF trip, helping to combat the stigma on breastfeeding in Africa. "I was weaning [my daughter] Valentina, but I still had a lot of milk," she told USA Today. Weaning must have been tough; she told The Times of London that she was addicted to nursing: "I'm like an alcoholic," she said. "I'm just gonna do it for one more week, one more month, and then, when I see how much good it is doing her, I can't stop."

Gwyneth Paltrow

Known pre-kids for her strict macrobiotic diet, actress Gwyneth Paltrow loosened up while nursing daughter Apple, born May 2004 (she's also mom to son Moses, born April 2006). She told Harper's Bazaar: "I stay healthy by working out but not dieting, because I am a milk machine."

Gwen Stefani

Rocker mom Gwen Stefani was candid about the sadness she felt when son Zuma, born August 2008, self-weaned when he was one while she was on the road with her band No Doubt. "I didn't want him to (quit), it felt like a total rejection," Stefani told USA Today. "It was really hormonal, and trying to stop in the middle of the tour was insane." Can you imagine jumping around the stage with engorged boobs? Stefani also nursed older son Kingston, born in May 2006.

Cate Blanchett

When the actress's son Iggy needed to be fed, Blanchett nursed him -- even though she was supposed to be on stage doing an interview session at the Cannes Film Festival, according to the The Daily Telegraph. Her co-stars covered for her until she was able to join them. Blanchett is also mom to Dashiell (born December 2001) and Roman (born April 2004).