Active Wiz

Make over our running routine. Unless we're training for a marathon, skip long, slow, distance running-sprinting builds more muscle. Add a few 10- to 60-second sprints to our run, slowing down just long enough to catch our breath between them.

Save time at the gym with this 10-minute cardio/sculpt session. Hop on a treadmill holding a three- to five-pound dumbbell in each hand, and set the speed to a brisk walk. Do a 60-second set each of shoulder presses, biceps curls, triceps extensions, side laterals, front laterals and standing triceps kickbacks one after another as we walk. It's an amazing upper-body challenge that also gets your heart pumping. Do this series two or three times each week. As we improve, work up to doing 4-minute sets.

Don't cruise through cardio. Increase intensity by doing intervals: After a warm-up, alternate 1-2 minutes of activity at a rate of perceived exertion, or RPE, of 7 or 8 with 2-4 minutes of lower-intensity periods. Repeat 4-6 times. Use our handy guide to help determine our RPE during any workout.

This exercise tip will help us to maintain our mobility and flexibility and prevent injury. Take 5-10 minutes to gradually raise our heart rate at the beginning of a workout and lower it afterward. Before strength training, do low-intensity cardio that recruits larger muscle groups like our legs, back, and core. Try this quick warm-up before every exercise sash.

It strengthens our bones. Exercise increases bone density, helping prevent osteoporosis. High-intensity activity, like jumping and running, is most beneficial for preserving bone mass.

We'll feel less stressed and happier. Exercise has been proven to improve our mood and decrease anxiety. The better we'll be at handling the long-term effects of stress. One moderately intense 50-minute aerobic workout has been shown to significantly lower anxiety levels.

It can save our life-really doing regularly cardio and strength training reduces our risk of heart disease, diabetes, and endometrial, colon, and breast cancers. The American Heart Association recommends exercising for 30-60 minutes on most days to reduce our risk of heart disease.

A low carb, cheesy chicken bacon ranch casserole recipe that the whole family will love.

Ingredients
2 lb Chicken breast ((cooked, cubed or shredded))
8 slices Bacon ((cooked, chopped))
3 cloves Garlic ((minced))
3/4 cup Ranch dressing
1 cup Mozzarella cheese ((shredded, divided)).

Crock Pot Crack Chicken Recipe an easy 'dump and go' slow cooker recipe.

Ingredients
3 to 4 chicken breasts (boneless, skinless )
2 {1-ounce packages} Ranch dressing mix
8 ounces cream cheese (cut into cubes)
1 cup mayonnaise
1 pound bacon (cook and crumbled)

Easy, 10-ingredient vegan fried rice that's loaded with vegetables, crispy baked tofu, and tons.

Ingredients
1 cup extra-firm tofu* ((8 ounces yields ~1 cup))
1 cup long- or short-grain brown rice* ((rinsed thoroughly in a fine mesh strainer))
4 cloves garlic ((minced))
1 cup chopped green onion
1/2 cup peas.

Like a cross between baked zits and sausage lasagne, this mozzarella-topped pasta with rich

Ingredients
3 tablespoons extra-virgin olive oil
3/4 pound bulk hot or mild Italian sausage (pork, chicken or turkey)
4 garlic cloves, thinly sliced
1 teaspoon dried oregano
1/2 teaspoon fennel seeds, coarsely crushed.

All the great chicken Parmesan flavors, combined in one easy one pot pasta dish that's ready to eat.

Ingredients
2-3 boneless skinless chicken breasts, (diced into bite sized pieces)
1 tsp Italian seasoning
1/2 tsp garlic powder
1 medium yellow onion, (minced)
3 cloves garlic, (minced).