The 15-Minute Shorts Workout

You don't need fancy equipment to lose weight or work your lower body. Just grab a yoga mat or towel to get into shorts-shape with this fast workout you can do at home. Tone your butt, thighs, and calves in just 15 minutes -- and show some leg this summer.

You'll need a yoga mat (or a bath towel and a chair)

Heaven and Earth … Targets: Back, Abs, Butt, and Quads

• Stand with feet together, holding one end of rolled-up mat (or towel) in each hand, palms in, arms extended at shoulder level in front of you.

• Lower into a squat, then exhale slowly as you fold upper body over thighs, forming a ball: Tuck chin and bend elbows to pull mat to knees.

• Maintaining squat, uncurl upper body as you extend arms diagonally overhead.

• Return to tucked ball position. Do 15 reps

90-Degree Lift … Targets: Butt, Outer and Inner Thighs

• Stand with feet shoulder-width apart, holding one end of rolled-up mat (or chair back) in front of you with both hands.

• Bend knees slightly and hinge forward from hips, extending arms to plant vertical mat on floor a few feet in front of left foot so that back is parallel to floor.

• Keep both hands on top of mat for support and extend right leg out to side, toes pointed.

• Keeping abs engaged, back flat, and mat upright, exhale as you lift right leg out to side as high as possible. Hold for 3 seconds, then lower leg.

• Do 10 to 15 reps, holding the last leg lift for 10 seconds. Switch legs and repeat.

Standing Leg Curl … Targets: Hamstrings and Calves

• Stand with feet together and place rolled-up mat (or towel) evenly behind right knee so that it's parallel to floor. Lift right foot behind you with toes pointed, and pull heel toward butt to secure mat behind knee.

• Extend arms at shoulder level in front of you and clasp hands. (Beginners, use chair for balance.)

• Squeezing mat with leg throughout, lean forward slightly, keeping back flat, as you lift right knee behind you about 6 inches; lower.

• Do 20 pulses up and down. Switch legs and repeat.

Get Your Diet Back On Track

You had a really unforgettable time at that BBQ or party, but about the healthiest thing you ate were the tomatoes, onions and pickles on top of that hamburger. Guess what? It's okay. You should not let one day or a week of not eating the way you know you should affect your behavior today and every day after. Pick up where you left off and start making those changes again. Naturally we all fall into temptation and accept that piece of cake or all those slices of pizza, but it is truly how we deal with the meals after that, establishes our success to lose weight eventually.

Start by accepting that you're not going to be perfect. It has happened and you cannot change what you have already eaten, but what you can change is your future meal plans. By making a good, healthy decision the next time, you will feel better mentally and physically and avoid slipping into a rut possibly leading to another poor nutritional choice.

Anticipating and planning for reversals can allow for damage control and permit you to take control of the situation to avoid further setbacks like weight gain and disappointment. Keep these tips in mind and realize that having a recovery plan is all a part of effective meal planning and effective weight loss.

• Avoid skipping Meals. Skipping meals will not stabilize the extra calories you splurged on; this may only make you hungrier and lead to another splurge. Have a healthy, balanced meal rich with vegetables and low-fat protein to help rebuild your self confidence and your body.

• Forgive Yourself. You are human and are allowed to make mistakes. Appreciate that this mistake can help you regain control and eliminate a craving that may lead to an over-indulgence ahead.

• Exercise. What better way to get back on track than to start burning some of those surplus calories and get rid of that hunger through a little more physical activity. Whether it is walking after work or taking the stairs back from lunch, make an effort to get rid of the excess fat.

• Record Everything. Get out that food diary and start recording what you are eating and drinking. This can help you take inventory of where you are nutritionally. Getting back to logging calories and portions can be the jump-start you need.