When she's not setting records, celebrated long-distance runner Deena Kastor can be found in her kitchen. Deena, an avid lover of food and wine, has learned over the years that the success of her runs is often determined by the food she's been eating. "Don't think of food as calories, but energy. Think about how you want to fuel yourself and the kind of energy you need to make it happen," Deena told us at a recent cooking demo hosted by Asics.

For Deena, that means combining nutritious ingredients in every meal. Healthy fats, lean proteins, and organic produce are what you'll mostly find on Deena's plate — and the fresher, the better. "The more quality ingredients you add, the less junk you eat," she said. Sounds easy enough, but Deena understands that healthy eating doesn't come easy for everyone. Her advice? Make it look good.

Surround yourself with beautiful food, and it becomes hard to resist the temptation of eating healthfully. For Deena, that means displaying pretty bowls of organic nuts throughout her house; she also keeps glass jars on her countertops filled with quinoa, whole grains, and seeds. And taking it a step further, she creates produce arrangements out of the fruits and vegetables she has on hand; it's not at all unusual to find a tall vase in the Kastor home filled with dino kale. Head to the grocery store and heed Deena's advice: "When you start out with good ingredients, you will have energy for the day. Cut your produce, make beautiful arrangements with food, use glass containers — just make it pretty."

Summer is all about showing skin, but if strapless dresses and tank tops don't enthuse you, here are three ways to stand taller and tone back and shoulder muscles to look your best in any outfit. Incorporate these moves into your daily routine to see results before you know it.

Lying Overhead Reach

• Lie on your stomach with your toes touching your mat and heels facing the ceiling. Lift your chest up as high as possible, using your lower back muscles to lift.
• Place your arms straight at your side with your palms facing down. In one fluid motion, move your arms from your side to over your head, extended straight with hands touching in front of your head. Make sure you keep your chest and head up while your arms reach overhead.
• Return hands back to starting position to complete one rep. Do 15-20 reps.
• See how to do the lying overhead reach here.

Tipping Row

Work your posterior muscles, like your hamstrings, butt, and upper back, to stand tall and look toned. You'll need a set of dumbbells to do this move.

• Start by grabbing a set of five- to eight-pound dumbbells and standing with your feet hip-width apart, holding the dumbbells by your side. Lift one leg back and tip your torso forward so you are balancing on the opposite leg.
• Once your body is parallel to the floor, your arms should be straight, facing the floor. Move your arms in a rowing motion by bending your elbows and pulling them back, pushing your shoulder blades together.
• Complete the row by extending your arms back down to the floor. Come back to standing position.
• Do two to three sets of 10 on each leg.

Up-Down Plank

The act of moving up and down in this plank variation will help sculpt your arms and shoulders.

• Come into a plank position with your arms and legs straight; hands should be underneath your shoulders and your feet hips-width distance apart. Engage your core and keep your back neutral — keep your navel drawn in so you don't create a curve in your lower back.
• Keeping your torso parallel to the floor, lower your right forearm to the mat and then the left, coming into elbow plank (resting on your forearms). Then step your right hand back onto the mat, and then the left, pushing yourself back up to plank position. Try to avoid swaying the torso from side to side.
• Repeat for a total of 10 reps, and then reverse the direction for another 10 reps. See the up-down plank in action in our video.

If you're trying to lose weight, don't let your midday meal sabotage your best intentions. Guilty of any of these mistakes? It may be time for a lunch makeover.

1. You eat out all the time: Sure, you can find healthy options at many places, even fast food restaurants, but if you're trying to take control of what's in your food, bringing lunch you've made yourself is the healthiest option. Save time and make a few extra servings of dinner; these healthy recipes make great lunch leftovers!
2. You always wash it down with juice or soda: There's nothing wrong with an occasional treat, but if your lunch seems incomplete without popping a can of soda to accompany it, you could be adding thousands of unwanted calories to your diet in a month. Diet soda can also lead to an expanded waistline, so wean yourself off juice and soda and opt for water or tea instead.
3. You don't think about nutrition: It can be easy to opt for what's fastest or cheapest when you're ordering lunch, but that midday meal should help you hit your nutritional requirements in order to keep you energized throughout the day, especially if you've got a workout on your calendar. Instead of eating yet another greasy, carby lunch, think about your recommended daily intake of important vitamins and minerals; this RDI chart will help you make healthier choices at any meal.
4. You don't eat enough: You may think that choosing a 90-calorie soup over a fast-food stop is the healthiest choice, but you've also got to make sure your meal keeps you full throughout the afternoon in order to dissuade those afternoon junk food munchies. Choose healthy lunch options that have good amounts of protein and fiber to help keep you full; if you find yourself heading to the vending machine for an afternoon snack, get in the habit of keeping healthy snacks like fruit or any of these healthy store-bought snacks at your desk when cravings strike.
5. You eat mindlessly: Let's face it, we can't always step away from our desks to enjoy lunch, but wolfing down your lunch in front of your computer can make you feel hungry soon after. Help your brain register that you're full by eating slowly and if possible take at least 15 minutes away from your desk to eat.

Skip basic crunches, and try this fun move that targets the entire ab section. Similar to the ball-pass exercise, you'll use a block instead, and it only takes a few reps before you'll start to feel the burn. Not only will you work your abs, but squeezing the block between your feet also tones your inner thighs.

• Grab a block and lie on your back. Engage your core and actively press your spine toward the floor.
• Place the block between your feet and on an exhale, slowly and simultaneously lower your hands and feet toward the floor, making sure your back is flush with the floor the entire time. If you find this is too difficult, bend your knees slightly.

• Stop once your hands are a few inches from the ground; then inhale as you slowly raise them back up, reaching for the block.

• Grab the block with your hands, flex your feet and lower your hands and feet again until they are a few inches from the floor.
• Rise back up and pass the block to your feet. This counts as one rep.
• Try to complete 10 reps.

Gently pull off the lid of a yogurt and add a topping, and you've got yourself an easy healthy breakfast. The protein in yogurt helps sustain energy throughout the morning, but if you're not careful that good-for-you bowl can turn out to be bad for your waistline. Here are some ways to save calories on this popular breakfast.

• Be a plain Jane: Flavored yogurts seem healthy since they're made with real fruit, but many also contain added sugar. Choosing plain yogurt will save you 30 calories (and at least 10 grams of sugar). It might take a little time to get used to the tangy flavor, but soon enough flavored yogurts will seem too sweet. Another tip: Greek yogurt won't necessarily save you calories, but it does offer more protein, which can help ward off mindless snacking later.
• Skip the sweeteners: Although natural, maple syrup and honey add about 65 calories per tablespoon.
• Go fresh: Always choose fresh fruit instead of dried varieties. One cup of fresh blueberries is 84 calories and 3.6 grams of fiber, while a quarter-cup of raisins is 123 calories and just 1.5 grams of fiber.
• Go nuts: Nuts increase the fiber and protein, but choose wisely. Raw cashews and pistachios have slightly fewer calories and fat than almonds, walnuts, or peanuts.
• Cereal swap: Granola and yogurt go together like PB&J, but if you read the label of your favorite bag you'll see a small serving is high in both calories and fat, and doesn't offer a ton of fiber. Instead of topping your yogurt with those sweetened oats, opt for one of these high-fiber cereals.
• Measure: Buying yogurt in large tubs will save you money, but if you just eyeball a six-ounce serving, chances are you'll end up with more. Grab the measuring cups to help you spoon out appropriate serving sizes of yogurt, and all your add-ons including fresh fruit, nuts, and cereal. Use a smaller bowl instead of a larger one to prevent you from adding a little extra to fill the space.

• Get legs like a dancer in only 6 moves! — Women's Health
• These protein-rich foods are going to make you strong — Cooking Light
• The basics of healthy eating — Real Simple
• Never look messy with these post-workout hairstyles — POPSUGAR Beauty
• Easy instructions on making your own veggie burgers — Health
• The best yoga poses for hikers — Yoga Journal
• Because sometimes a girl needs steak . . . — POPSUGAR Food