Jessica Parsons, who lives with Down syndrome, is teaching yoga the only way she knows:  with self-love and flexibility.

If you hate burpees, maybe you'll fall in love with squat thrusts.  It's like a burpee but without the push-up and the jump at the end.  Since they're a little easier, you'll find that you can move through rep after rep faster and really get your heart rate up.  Plus, all that jumping back and forward really strengthens your abs.  Here's how to do a basic squat thrust:

• Begin standing with the feet hip-distance apart.
• Lower into a crouching squat with your hands on the floor.
• Keeping the abs engaged, jump your feet back so you're in plank position.

• Keeping the arms straight, jump your feet forward behind the hands.
• Stand up to complete one rep.

That's it!  Try doing 20 of these as part of your warmup before your next run or strength training session.

Yoga is definitely not black and white, but there are some dos and don'ts when it comes to your attire.  Comfort and fit are key so you can focus on doing the poses instead of futzing with your outfit.  Check out these suggestions so you know what not to wear for yoga.

Short Spandex and Loose Shorts

Clothing no-no:  supershort shorts or loose shorts

Issues:  Shorts are perfect for sweaty runs or strength training at home, but not for yoga class.  You want to feel confident that you're completely covered when doing poses where you're bending forward or sticking your leg in the air, and the last thing you want to think about is whether or not someone can see your private business.  Short shorts and loose shorts also tend to bunch up when you move, and you can do without the distraction of having to pull them down every five minutes.

Do wear:  Go for fitted cropped or full-length leggings.  Not only is your booty fully covered, but the material hugging your legs will also absorb sweat, giving you traction to do arm balancing poses like this.

Cotton Undies

Clothing no-no:  Cotton or lacy underwear

Issues:  Although this fabric does breathe well, it also gets heavy when wet and doesn't dry quickly.

Do wear:  To avoid staying wet down there for an entire 90-minute class, splurge on some moisture-wicking briefs, or go undies-free!

Thin or Holey Pants

Clothing no-no:  Old, thin, holey, or light-colored pants

Issues:  There's nothing like that comfy old pair of leggings you've been wearing since high school, but if you're well out of college by now, those pants have probably seen better days.  Check your pants for holes in the crotch or thinning material.  Also avoid light-colored bottoms as these tend to be see-through no matter how thick the fabric is.  When you're in revealing poses like those pictured above, you don't want to wonder who can see your ass-ana.

Do wear:  Slip on black, navy blue, chocolate, or another dark-colored pair of capris or leggings made out of durable material.  Splurge on a pair made by a well-known brand.

Shirts That Don't Fit

Clothing no-no:  T-shirts, loose tanks, and short tops

Issues:  T-shirts are a definite no-no as they'll just end up falling over your head every time you come into Down Dog.  But loose tanks might be distracting as well, especially if you're not into letting your belly show.

Do wear:  Go for long, fitted tanks because they stay put and keep you covered no matter whether you twist, bend backward, or flip upside down.  Test your shirt in the dressing room before buying it (yes, do a few yoga poses!) to make sure it offers you the proper fit.

Revealing Tops

Clothing no-no:  Low-cut, revealing, unsupported, and light-colored tops

Issues:  I have had to tell a woman across from me in a yoga class that her boob fell out of her shirt.  Some tops seem like they fit while you're walking around, but they just don't support your ladies once you start moving, especially when doing Down Dog or Headstands.  White or light-colored tops are also risky, especially if you know you get pretty sweaty — you signed up for a yoga class, not a wet t-shirt contest.

Do wear:  To avoid a nip slip, sport a top that supports your body type.  If you're big-busted, a V-neck or lightweight sports bra may not be your best option.  Some shirts contain attached shelf-bras, but if they offer minimal support for your girls, you might want to wear a sports bra underneath.  Bright colors get the thumbs-up, just make sure they're not see-through.

Losing weight doesn't happen overnight, but making certain changes to your routine will have you feeling your best come Halloween.  Each of these tips helps you to embrace all things Fall while prepping your mind and body for the spookiest — and, in many cases, the most scantily clad — night of the year.

Take Advantage of the Season

Lots of excuses pop up when Fall rolls around.  Darker mornings and colder temperatures may have held you back in the past, but there's no reason this cycle needs to continue.  Have a reward ready in the kitchen in order to wake up for a morning workout, and give thanks that the brutal Summer sun is saying goodbye.  Kickboxing and hot yoga classes are just a few of the Fall-inspired workouts that will help you start feeling the season.

Curb Candy Cravings

Tons of homemade treats and fun-size bars do not need to get in the way of your healthy plan.  Resist office cravings by learning what 100 calories of candy really looks like or having healthier snacks ready to go at your desk.  There are plenty of delicious recipes to help you out on your healthier mission.  Bake a healthy candy-inspired dessert, or blend up one of these festive holiday smoothies to soothe that sweet tooth.

Eat Seasonal and Filling Foods

Eating seasonally is an amazing way to support the environment and your body's health.  Lucky for us, lots of Fall's fruits and vegetables are full of fiber, one of the most important components that make a whole food satisfying.  A bowl of this apple and cabbage salad offers two foods at the peak of their season, and all of these healthy sweet potato recipes bring a heaping helping of fiber to the table.  For a full day of clean eats to support your goals, try out this Fall detox menu.

Make the Right Moves

Your body's composition will not change overnight.  However, targeting specific muscle groups and making a commitment to your physical fitness in the weeks leading up to Halloween will have you feeling confident as you hit the streets — or that party!  Get your tummy ready for crop tops with this effective ab workout, take a few minutes to tone up your arms with this short arm workout, or work those gams with this quick Halloween leg plan.

Banish the Bloat

While indulging every now and then is important, forget salt-laden snacks, carbonated sugary drinks, or loads of dairy right before slipping into your skimpy garb.  Between the gas, bloating, and other belly discomforts these foods bring, it's your best bet to just say no to these problematic foods during the days leading up to Halloween.

Want to start a strength-training routine but don't know where to begin?  Some of the most effective moves are the simplest or ones that build on the basics.  Here are eight beginner strength-training moves you should master, along with tips and variations to make your workout even better!

The Squat

The basic squat should be a normal part of your routine, since squats tone and strengthen your lower body:  calves, quads, glutes, and hamstrings.  Improper form while doing squats can lead to knee pain or other discomfort;  learn how to do a squat correctly — and try different variations to work all of your body — with our squat challenge.

The Lunge

If you hate squats, chances are you're not a fan of lunges, either.  But don't skip out on this move!  Along with working your lower body, lunges also challenge your balance and core.  When you lunge, make sure that your lowered knee doesn't touch the floor and also keep the upper knee parallel with your ankle, not past it.  Read more on how to perfect different types of lunges here.  One of our faves is the curtsy lunge — it's great for toning your bum.

The Plank

The plank makes you sweat for a reason:  it's a great all-over body workout that focuses on building a strong core.  Common mistakes people make when in a plank position are rounding their spine or sinking in the pelvis, both of which make this move dangerous to your lower back if you aren't careful about your alignment.  From classic plank to a walking dolphin plank, learn how to hold your plank stance the right way.

The Sit-Up

A classic move from gym class, the sit-up works the abs and hip flexors through a wide range of motion.  When doing sit-ups, remember not to lace your hands behind your head, which can put too much pressure on your spine and neck.  Instead, place your hands behind your ears with palms facing forward, making sure your feet are planted firmly on the floor.  Now that you've mastered the basic sit-up, here are three more sit-up variations to challenge yourself.

The Push-Up

Push-ups get your heart pumping while working your arms, back, and chest.  When my trainer first showed me how to do a push-up the right way, I realised how incorrect my form had been all along.  When doing a push-up, make sure your arms are aligned, your belly button is sucked in, and your hands are steady with fingers spread out.  Read more on what to remember when doing push-ups, and try these 14 push-up variations for a total-body workout.

Triceps Dip

Triceps dips are a simple way to tone shoulders and upper arms, but while the move seems basic, it can be easy to do it incorrectly.  Make sure you aren't rolling your shoulders forward, and don't just lift and lower your butt;  focus on bending your elbows and strengthening your arms to ensure you're focusing on your triceps.

The Bicep Curl

The bicep curl is one of the most basic strength-training moves to master.  Make sure you start with weights that allow you to keep proper form throughout your set;  if you find yourself swaying back and forth while you're making a curl, try a lighter weight or stand in front of a wall, keeping your back straight while you do the exercise.  Once you've gotten the hang of the bicep curl, try multi-tasking with lower-body moves (like a squat or lunge) to save time in the gym.

The Overhead Press

Another basic move for your upper body is the overhead press.  Standing up while you complete this move works more of your body since you have to keep your core engaged, but if you find that standing is too hard, try doing the exercise while sitting on a chair or weight bench.  To start, find two dumbbells that are at a weight you can safely lift over your head for eight to 12 reps (err on the safe side and start with lighter weights until you know which weight is right for you for this exercise).