Your abdominals and back are command central when it comes to toning. Every move you make involves those two parts of the body, says Anderson. When you strengthen them, you'll have more stamina to do more activities with less likelihood of injury. The best exercises for your abdominals are crunches. Do as many as you can every day. An exercise called "superman" is a great strengthener for your back. Lie on your stomach, lift one leg and the opposite arm straight up, then lower. Repeat with the other leg and arm. Do 12 to 15 on each side every day.
             When you're exercising regularly, you need protein-along with your carbs such as fruit and veggies-throughout the day. The reason: protein helps repair the microscopic tears in your muscles after a workout to build better muscle mass. Women tend to eat all their protein at lunch and dinner, and skip it at breakfast, says Anderson. An active woman should get 0.8 to 1.2 grams of protein per kilo of body weight. So if you weigh 150 pounds (68 kilos), you need between 54 and 82 grams of protein a day. (One ounce equals 28 grams.) Here are some protein-rich ideas to help you start your day off right: spread a thin layer of ricotta cheese or light peanut butter on rye toast; scramble some egg whites with green and red pepper; add a small handful of slivered almonds to your low-fat plain yogurt.
             Why we love it Canola boasts even more heart-healthy omega-3 fatty acids than olive oil and it's packed with vitamin E, which has been linked to a lower risk of heart disease. Drizzle it into your salad dressings or substitute it for butter or shortening in baked goods.
             Why we love them Usually fresh is best, but with these veggies, canned may be better. Cornell University researchers recently reported that the heat used during the canning process increases the antioxidants in sweet corn by 550 per cent. These antioxi
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