• Stop your hunching habit with these yoga poses — Fitness
• 7 body parts that are basically useless — Women's Health
• Busy mornings call for these stuffed multigrain pancakes — Cooking Light
• The best new compression leggings for women — Health
• This is the greatest risk to worldwide health — HuffPost Healthy Living
• Why foam rolling is the key to building muscle — Self
• Here's how effective suspension training really is — Shape

After founding SoulCycle, Ruth Zukerman went on to found Flywheel Sports — a high-energy, competitive indoor cycling studio that's taking over major cities across the country.  As a trainer and fitness student herself (she told us she still loves going to classes to have the student experience!), Ruth knows exactly what it takes to make a workout successful.  Her keys to your best workout yet?  Safety and quantification.

"The secret to a successful workout is to make it a safe one, and to have a workout where you can measure yourself," she told us.

In regards to safety, we hear this a lot — form is everything.  We talked to personal trainer Kyle Panela earlier this year, who emphasized the importance of having solid form before taking on any new or challenging group fitness class.  "People get hurt all the time ... especially when they don't have experience with mobility or strength training," he said.

Ruth encourages you to take classes in which your instructor or trainer will teach and enforce good form — and also one that lets you track your progress!

Whether you're going on timing, pace, RPMs (rotations per minute), or heart rate, it's important to log your information so you can see how hard you're working and where you can improve.  Looking back at data is also an incredible confidence booster.  From personal experience, I love looking at my running data from two years ago and comparing it to where I am now in terms of pace, distance, and even the qualitative data of how I felt on my runs.

You can track your progress on your own or do so in class with the studio's data (like at Flywheel! And Orangetheory, too), but make sure you're staying safe!  Go at your own pace, and don't getting so competitive that you hurt yourself or risk injury.  Keep those two things as your golden rules and guard rails, and you'll be on fire!

• Find a new workout routine based on your zodiac sign — Fitness
• 8 crazy places where people are doing outdoor yoga — Women's Health
• These sweet potato noodles are your new favorite pasta alternative — Cooking Light
• Stop these bad habits now to improve your heart health — Health
• 12 surprisingly healthy fast-food picks — Real Simple
• A surprising way to treat that nagging back pain — HuffPost Healthy Living
• A high-energy playlist to help you power through your workout — Women's Running

Unless you'll be rocking a Batgirl costume come Halloween night or a set of bat wings, that notorious underarm jiggle does not need to be part of your costume!  Nothing can change overnight, but if you're looking to tone and tighten up your arms, then this 3-move triceps workout will help you reach those healthy goals.

1. Tricep Dips

• Position your hands shoulder-width apart on a secured bench or stable chair.
• Move your bum in front of the bench with your legs extended (as pictured);  for more stability, keep legs bent and feet placed about hip-width apart on the floor.
• Straighten out your arms, and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints.
• Now slowly bend at your elbows, and lower your upper body down toward the floor until your arms are at about a 90-degree angle.  Be sure to keep your back close to the bench.
• Once you reach the bottom of the movement, slowly press off with your hands, and push yourself back up to the starting position.  This counts as one rep.
• Do two sets of 12 to 15 reps.

2. Diamond Push-Ups

• Start in plank position with your legs straight or knees resting on the floor.
• If your knees aren't on the floor, then you can separate your feet so they're about shoulder-width apart to help you stay balanced throughout the exercise.
• Place your hands together directly under your sternum, with the tips of your index fingers touching and thumbs touching.  Your fingers and thumbs should form a diamond or triangle shape.
• As you inhale, bend your elbows out to the sides, and lower your chest toward the floor.  Then exhale to straighten your arms.  This counts as one push-up.  Do two sets of 12 push-ups.

3. Bent-Over Row

• Lean forward and bend both knees, remembering to keep a flat back.
• Extend your arms so they are straight.  Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do.  Be sure to keep your elbows in and pointed upward.  Don't arch your back.
• Slowly lower the weights back to the starting position to complete one rep.
• Complete two to three sets of 10 to 12 reps.

The contestants on The Biggest Loser spend hours a day in the gym with one goal in mind — to lose the most weight.  But how frequently should you exercise to drop kilos in the real world?  For Michelle Bridges, trainer and author of Total Body Transformation ($26 AU), the amount of time you work out every week can unlock a key to weight-loss success that is about more than just caloric burn.

Michelle's magic number for her weight-loss clients:  six days a week, ideally for 50 to 60 minutes at a time.  But while hours of exercise a week will surely help you create a calorie deficit, that's not the only reason Michelle wants her clients to find time for a workout almost every day.  "We're setting up habits and rituals," Michelle explains.  "Think about the last time you had to psych yourself up to brush your teeth."  In other words, when your workout becomes just another part of your day, you're more likely to do it without a second thought.

If the idea of almost-daily hour-long workouts sounds exhausting, Michelle assures you that it won't feel like that.  She recommends you break up your workouts three "hard" days of exercise, such as Tabata or interval training, along with two moderate days and one "passive," or light-exercise day.  "You don't have to train like an Olympian all the time, but it's [about] building in those habits," Michelle says.  "I guarantee that someone who has the habit of training six days a week, even if they miss a couple, is going to be more consistent than someone who only trains three days a week."  Just like how regular brushing maintains your bright, healthy smile, a habitual workout routine will produce real weight-loss results.