. >> announcer: from nbc news this is "today" with kathie lee gifford and hoda kotb. from studio 1a in rockefeller plaza. >> my god. january 2nd, first time we say 2017. we're starting off slow with our 1-pound weights. it's a brand new year, everybody. we hope you had a chance to celebrate and spend time with friends and loved ones. funky dance. oh, yeah. i felt it. that goes back to the year cass see was born. that was 1993, hoda, woman. >> i love what you're oi

i don't know who else is there. we've had enough. it's time to fulfill the new year's resolution to get back on track and healthy, people. >> that's what we're doing. we've decided to dedicate our entire show, this entire show to working out. >> yes. >> it wasn't our idea. >> we'll show you the best workouts we want you to feel good because it's the start of the year. why shouldn't we feel better? >> when you do it with a friend it makes us feel easier. >> yes. what if we told you there's a workout that exists that takes a few minutes twice a week and you'll get big results. >> the slow burn. how yoga can go beautifully with boxing. >> crazy. >> look at the guy doing the burpees. he's one tough cookie. how you can use things around the house and take care of work out business, as well. it will be good. >> all right. one of the ways to get to work out and feel good is do you want to look good. we'll take o

we'll show you good looks in the gym. how about that? >> remember dolly parton. god love her. she said i don't like to go to the gym. i like to choose the people i sweat with. >> yeah. >> in the privacy of the little gym at my house. >> yeah. >> if gyms aren't in your budget, for some people they're not, how you can do it at home. don't you worry. in the previous of your home. >> we have your taken care of. >> along with the other kinky stuff you do. >> all right. what is the best work out for you, hoda? >> there's a quiz that will tell you. sometimes you wonder. here they are. here are the ones based on studies by concord university and university of california irvine. we took the test. >> we did? >> yeah. do you consider yourself competitive? >> yes. >> an introvert or extrovert. >> little bit of both. >> do you experience a lot of stress. >> only when i'm here. >> are you

controlled? do you consider yourself focussed or get distracted easily? >> tends on the day. >> with all the answers the kind of workout you should do. something with outdoor activity. all of your answers say you may love the thrill of exercise in the great outdoors. some activities include skiing, hiking, roller blading, running, or walking. >> no. >> why not? >> because i like to -- i just like to watch tv. >> no. >> i'm news junkie so i put on the news. >> maybe you should try. >> i like a nice walk outside. i don't want to be alone. >> you are team group. >> yes. >> yes. you'll likely enjoy a work out like playing a sport, doing a spin class, or going to zumba! >> yeah. >> you're more of an extrovert than i am. >> i don't know. i like people very much but i've never seen anybody love you like you love people. >> i love the

i feel like i feed off the energy. >> i'm not a jealous person by nature but i'm jealous of people who love to work out. >> who? >> a lot of people. they deget the endorphins. i've never experienced one. maybe in 1942. go to huffington post and google "what is the best workout for your personality." >> once you find the one that fits do you it and end up having fun. you have to find the right fit. >> you have to start. today is the day, baby. losing weight and getting fit. usually the number one new year's resolution. >> go to a gym. if you're going today, it'll be packed. but there's studies that say after january 60% of gym memberships end up going unused and gym attendance is back to normal by february. >> wow. >> yeah. start out strong.

i have a friend years ago that battled a terrible drug addiction and able to kick it cold turkey but cannot stop smoking. it's harder to quit heroin these days. >> an estimated 15% of people who tried to quit manage to stay cigarette-free for six months. psychology said most people fail at accomplishing their resolutions because their expectations were not realistic. >> yeah. >> yeah. >> that's why you need a buddy, too. >> yes. >> someone to cheer you on. even if you fall. it's the time of year where people try out new things. new dating apps and things like that. if you're still dating, the british comedian wanted to have fun. she wanted to play a prank on first dates in is what she did. she showed up in a wedding dress. take a look at their

>> in white. >> hello. you're lewis? >> hello. yes, nice to meet you. nice to meet you. >> i'm thinking i should add you on facebook. >> we've just met really. >> is it too soon? >> an actual wedding dress. yeah. a white one. >> are you enjoying the date? thank you. >> i'm by a board. >> oh, i think i've seen you. is that you? [ laughter ] >> that is very funny. she did go on the date with the guy but sadly the second one didn't happen. >> i wonder if they realized it was a joke they didn't say, all

the campaign stand up to cancer. >> did you see the last guy who saw her and just bye. >> was out. didn't stay for a minute. >> this is a cool idea, though. when you're asked to be a bridesmaid and you hate the dress but you have to pay for it. >> yes. bride still wi bridezilla no more. ch out the bridal party. a bride named anna bell kaufman let her 15 bridesmaids choose her their own dresses. pale, romantic, and floral. i wanted everyone's individual style to come through and my friends to feel beautiful and like themselves. >> i think it's a great idea. >> by the way, so smart. >> it looks like an ad for victoria's secret with the beautiful dresses. >> i think it looks gorgeous. >> she's seen a lot of bridal parties and she's a

director at indigar. >> i feel i've been a bridesmaid multiple times. someone said if you wear the navy family any cut that looks good on you. you look at the picture it looks fine. >> you didn't have a lot of attendants. >> i had my sister. >> and mine. >> that's all we need. what about inviting coworkers to your wedding? it's a little weird because we have people here getting married and sometimes you're not sure if you invite one you have to invite more. should you invite only friends and family or should you include your coworkers? >> i think it's an individual thing. >> yeah. >> you -- you could just invite one coworker. we love everybody we work with but we're not close friends with. >> yeah. >> what does glamour say? >> consider these three things. if your office is formal in inviting the boss or cowr

friends if you work in a large office. but if you work in a small office invite everyone. think about it. >> i'm for eloping and having a big party. >> right. >> i don't know. it's a personal thing. >> can we talk about the greatest movies. >> greatest movies that make you fall in love. >> or believe in it. >> can we have popcorn during the workout show? >> yes. >> we're supposed to be working out. >> we love you. >> i love the popcorn here. jerry makes great popcorn. >> buzz feed asked the fans what movie made you believe in love again? here are some of the responses. >> "love actually." if you haven't seen it. i love this scene! oh, my god! she said yes

kiss her. oh, i love the hand. >> yes! yes! that's the best scene. oh! i love him. >> okay. >> remember "up." the animated movie "up." it's one of the cutest things you've ever seen! ♪ >> that was good one. >> and the first 14 minutes or whatever, you want to start crying. >> how about "moon struck." >> i love it. perfect imperfect love story. >> and "when harry met sally." yeah. harry's speech on new year's eve is the most beautiful love declaration. >> i love it takes you an hour and a half to order a sandwich. i love you gate crinkle above your nose. i can still smell your perfume on y

want to talk to before i go to sleep at night. i came here tonight because when you realize you want to spend the rest of your life with somebody, you want the rest of your life to start as soon as possible. >> oh! >> i like your pick. >> my pick? love this movie. "sweet oklahoma alabama." do you remember? i can kiss you any time i want. oh, my god you can't bring a baby into a bar. that's a great line. >> mine is a strange pick. because it's a war movie. but it's got a beautiful underlining love story. if you haven't seen "hacksaw ridge" almost a perfect movie, to me. the love story between the gentleman who is a conscientious objector but wants to serve his country. while everybody else ita

lives i can be taking them. there's a spiritual love there. and a love the girl of his dreams. the nurse. i think her name is theresa palmer. that's andrew garfield who is nominated for a golden globe. she knows he's going to be leave fo war and the come home to me. i was so moved by it. >> all right. after downing the christmas cocktails and devouring new year's time. it's time to boost your metabolism! how to kick start your health regimen after hoda and i finish this. popcorn. feed bag. i just want to find a r without getting ripped off. you could start your search at the all-new carfax.com that might help. show me the carfax. now the car you want and the history you need are easy to find. show me used trucks with one owner. pretty cool. [laughs] ah... ahem...

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>> did you a did you and your best friend eat the exact foods over the holidays and she didn't put on one pound and you couldn't button your jeans? >> you could have sluggish metabolism. >> there's plenty of ways to kick start and speed up your metabolism. >> here to help us are two exer in the -- experts in the field. hi, kids. >> hi, ladies. >> you think they're blessed with the best metabolism. they can eat everything and it burns off. is it strictly genetics? >> genetics plays a huge role, yeah. it's the volume of information and research out there on genetics and obesity

but it's not the whole story. why we're talking about draft today. in spite the fact you might be born with a collection of genes that might predispose you someone gaining weight nor quickly. there are things you can do to boost your metabolism. >> we'll get to it. anything to do with being thin or heavy? >> having more muscle mass will help you burn better than actually than, you know, being -- >> at lot of women worry. we've been on a lot of diets and up-and-down. can you mess up your metabolism? can you throw it off? >> well, the -- go ahead. >> it's about the quality of things you eat. so when you're doing a yo yo dieting you're probably doing some crazy diet where you eat 500 calories a day. that's not good for you. >> crash dieting, i think, 1200

calories for women and 1800 for men. your body goes in starvation mode. what does it do? it t slows the metabolism down. >> any magic foods or drinks people can have? >> the kinds of things you want to eat more of would be protein. >> okay. >> protein sitting there it takes a lot more energy to break down proteins. you want to do that, obviously, instead of carbohydrates, drinking coffee increases metabolism. that can help to lose a little bit of weight. >> any other tricks? >> i think people think lots of green tea. going to sip on green tea. it'll boost your metabolism briefly but not do anything that will offset you downing a bag of chips. >> exercise. that kicks up the metabolism. >> yeah. >> and the kinds of stuff concentrate on is strength training. anything building muscle mass. >> one more important thing. sleep. >>

what does sleep do the metabolism? >> sleep. if you don't get enough, you can mess up with the insulin levels. you can mess your metabolism up. people who are sleep deprived don't function as well. >> for sure. >> you need 7 to 9 hours. that's recommended. >> 7 to 9? >> i'm a little upset. >> thanks. we're not done yet. experts will give us a pop quiz and see if we learned anything. right after this. ter this.[ "ley lizzo & caroline smith ] ♪ let 'em say what they gonna say ♪ ♪ they gon' feel how they gonna feel ♪ ♪ and i love it, ♪ i love it and baby hey, ♪ you should too ♪ so let 'em say what they wanna say ♪ ♪ they gonna feel how they gonna feel ♪ ♪ but i love it, yeah i love it, ♪ ♪ baby, hey get well chosen deals at target, like buy any two annie's products, get one free.

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pop quiz called metabolism fact or false. we kick the cardio bag if you know the answer. fact or faults. anything you eat late at night turns into fat? answer? >> fact. >> fact false. it's false. >> it's not about when you eat. it's what you eat! >> oh, my gosh. >> oh. opera said don't eat late. >> don't give up, hoda. the reason is basically reason why people do it a lot at midnight will you make yourself a salad? probably not. okay. it has to do more with what is not when. >> okay. >> so next question. fact or false. if you eat a big dinner followed by a late night dessert is the best way to balance your diet to skip breakfast? >> false. >> false. >> that's correct zblm always eating a diet rich in nutrients is the best way. >> number three. opt for a spin -- over gra nola with berries.

>> why? >> no i don't know. pumping iron boosts your metabolism? >> that's right. get another one in. fact or false. >> you should guzzle water throughout the day to burn more calories? >> yes! >> i didn't know it was true but 100% true. water fills you up and don't do sugar. >> and last one. >> okay. okay. last one. >> okay. >> that's it. >> that's it. >> oh. >> sorry, we were having fun. >> i know. it's a tie! we haven't even begun -- >> what is it? >> we haven't even begun to work up a sweat yet but we'll kick it up a couple of notches. >> three workouts that will melt away the extra holiday pounds after your local news. >> yes, i like that! ♪

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>> fun day monday. the first week of 2017. >> come on, all those christmas cookies sitting around the house and in your office. >> maybe one too many cocktail this is weekend as you range in the new year. >> let me tell you something, help is here. we are going to take you for a workout whip around our studio. i'm upstairs. >> and i'm downstairs. we've got three experts and three exercise plans to help transform your body and your mind, baby. >> first up, joe cena is here. he is the founder of the high endurance obstacle courseworkout called spartan race. he is also the new book called "spartan fit." >> spartan race is what? >> we're i18

globe, 30 countries, and it's military inspired obstacle course race. it's jumping over fire. all the stuff you probably do on a daily basis. >> for people like me that aren't going to be doing something like that, what's something i can take away and do? >> a couple of spartan things at home. right out of bed before you brush your teeth on your back. let's go. everybody in america has a weak core and a really tight back. >> what should we do? >> loosen auerbachs. grab one knee, pull that all the way to your shoulder as hard as you can and then switch. >> careful, anthony. then switch. >> careful. >> then switch. then switch. >> we're going to do 100 of these every morning. >> that's next. >> we're going to jump up. i'm going to show you how to do a burpee. a really simple burpee, right? we're going to go down to our chest, come down. >> yeah. >> i'm down. >> then come back up. >> okay. >> and we're going to jump. >> just do a

>> all right. now -- >> real quick. >> let's move over to the laundry room. carry the laundry. we're picking up the bag. >> if you have laundry, carrying it up and down the stairs. all right. we got it. downstairs to you. >> all right, hoda. next up is olivia young. she's founder of box and flow. she's here to show us the new workout craze that mixes high adrenaline boxing with the meditation of yoga. hello, olivia. that doesn't seem like they fit together. why do they? >> that's the point. they're total opposites. fight and flow. they create balance. through a 50 minute class, we try to find balance in our mind, our body, and our soul. >> okay. >> so boxing. we start with a shadow boxing warmup with light weight. go through all four punches. start with your left hand. just a jab. i'm going to come over here and show you. just a jab. yep. try to put your hip into it. squeeze your core. >> you squeeze it, olivia. >> there you go. go. now let's do a cross. so right hand crosses. your back foot pivots. you feel

>> yeah. >> every time you punch? pivot your back. keep going. cross. then the next pufrnch is a hook. we're going to take our left hand and a right angle like you're driving a bus and you are knocking somebody's chin. right here with your knuckles. like a big hook. >> they're in there, believe me. >> i believe you. >> upper cuts. like a shimmy. you are couping ice cream. >> pummelling you. >> pummelling someone. scooping something. >> now it's time for yoga where. >> from all of the impact from boxing, you rip the gloves off and get on to our mat. come down to child's pose. you will pull your hips back. stretch your arms straight. really spread out your fingers. you feel the stretch in your arms and your shoulders and your forearms. come up to your hands and your knees. start to, like, roll out your back, your spine. slow down your breath. breathe deeper. really, like, round. like you're stirring a big pot. inhale. arch your spine. look up. exhale, round.

>> yeah. >> exhale rounds. inhale arch. exhale rounds. >> okay. >> now, press your hands down. >> you push down with your hands. >> i think i'm supposed to go to hoda now. >> come over. come over. olivia, that was great. for our last workout, we are going to slow it all down with fred from the slow burn, and he has a lot of celebrity clients who swear by him. i know juju chang is one of them. >> with the slow burn workout, it's a form of resistance training or strength training using very slow and controlled repetitions, and the reason for that is rather than let momentum do the work and gravity do the work, your muscles are going to do all the time. actually, we'll do the squat first. it's slow burn body weight squat. >> i don't like

okay. >> just follow me and follow my pace. you ready to go? >> ready. >> arms out. back arch. as slowly as you can, sit down on to the chair. >> oh, there's a chair there? >> there's a chair there. >> as soon as you touch the chair, don't rest. just slowly come back up. >> i -- it's not here. >> i saw it there. >> slowly back up. we're going to do five of these. >> no. >> nice and slow. remember, when you hit the chair, don't rest. >> slowly back up. >> next one. >> now, sit down on the chair. >> yeah. >> you're going to grab the dumbbells. these are going to be arm presses to tone and tighten the entire area of your arms and shoulder. same way you did the squats, right? nice and slow press upward. follow my pace. >> oh. >> the great thing about this is you only need to do this for 15 to 20 minutes twice a week. >> you barely sweat, right? >> well, you'll feel the hard

>> this way there's no momentum at all. almost none. then when you lower it back down, right, you're not letting gravity do the work. >> can you feel the flock 'em, kath. >> it's hard. >> so, sadly, we can't do more. work it while you work it, baby. >> looking good while you sweat. nice and slow. i'm with you. [000:36:22;00] ♪ at whole foods market, we believe in food that's naturally beautiful and fresh. delicious and powerful, and full of nutrients. food that makes us nourished and mighty, and connects us to the natural world. so there are no artificial colors, no artificial flavors,

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...is the one happening right now. this is your tax return. ok. now, there are many right ways to fill out this tax return. and the irs will accept them all. one of them gets you the most money back. isn't that the one you want? that's the one i want. that's the one you want. mmm... you touched all these. don't just get your taxes done, amy. get your taxes won. >> so we've shown you the hottest workouts, but one sure fire way to get excited about exercise is when you look good while you're doing it. >> here to help you work up a sweat in style, whether you are at the gym, in the park, or working around the house, is shape magazine's senior fashion editor jen barthal. >> thank you for having me.

>> happy new year. styles for the gym? >> as you know, when you look great, you're so motivated to work out and being thatle your fitness goals. today i'm going to show very cool trends, high performance fabrics and products to make you feel confident. >> do we have marianna and andrew here? >> tell us about what they're wearing. >> we are at the gym with them. what better way to look cute than in the gym? >> marietta is wearing an edgy floral trim. it's $98 for the set. >> okay. >> bold prints like this are huge this year. if you are not into florals, you can do a retro stripe or even a funky tribal. there are so many. >> what is andrew cooking up with over there? >> really quick, with marietta, she topped hers off with this mesh pullover. $90. >> it feels good. you are sweaty and need ventilation, and she shows skin without being too revealing. she's wearing new balance sneakers. with andrew andrew is wearing joggers. this is so huge for both men and women this year.

you get the comfort, the look slimmer fit. >> they look cute. >> you look better. these are $78. we topped it off with the nike dry fit t-shirt. nike colored wind breaker, both under $100. now, the coolest part of andrew's outfit is this water bottle. for everybody looking to stay hydrated this year, this bottle syncs with your phone. it has a sensor. it monitors how much water you're drinking throughout the day. >> oh, my gosh. you know what, that's going to be my favorite thing. >> the best. i have that as my favorite thing. we're going to give you more details a little later. that's awesome, andrew. >> well, back to that. >> i think i see jasmine in the park. >> playing in the park. >> central park. jasmine and samantha, our fabulous mother-daughter duo. they're showing us how to gear up for a workout. you want to have bright reflective clothing. on jasmine she's wearing aviva. she has a bright hat. this jacket is thermo-regulated. she'll always maintain her core

temperur $180. it's a little more expensive, but it's goose down. she'll be warm even though it's light weight. she has a one boy beanie. it has built in blue tooth headphones. >> both of these pants, as you can see in daytime, look completely normal. when you are out at night and working out, they become reflective. >> that's important. >> so samantha is actually by shape active wear. your producer loved this so much we had to include it in the segment. i'm going to demo how they reflect at night. if we could dim the lights. >> dim on the lights, and -- >> we'll show you a flash. >> here's our flash. >> okay. >> and go. >> you can see. see that light up? >> yeah. >> it did. >> very cool. >> very cool. >> great when you are running. keeps you safe. >> and, finally -- >> last up, we have shelly. doing some chores at home. this is our nonworkout workout. when you are home, you want to be comfortable, supported, but you are wearing neutral colors. if you run to the grocery store,

you're look. her legs are new balance from j crew. bold print as i mentioned earlier. top is nike, and the wrap is lulu lemon. >> really polished. never embarrassed. >> thanks, hon. >> you can find more active wear inspiration in the january-february issue of shape magazine on newsstands now. >> all right. no time to get to the gym? >> or maybe you like your privacy? >> grab your smartphone or tablet. >> we'll show you how to bring the gym to you after this. how can you cut a perfect 4 ounce portion of liquid gold velveeta without even touching a knife? ta. da. with 4 ounce, individually wrapped velveeta mini blocks, dinner's never been easier. introducing four ounce, individually wrapped velveeta mini blocks. the easiest way to make this. and this. and this. with perfectly-portioned velveeta mini blocks,

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she can enjoy it her way. general mills big g cereals hear you. that's why we say "yes" to whole grain as our first ingredient. and "no way" to high fructose corn syrup. so no matter what your favorite is, you can feel good about general mills big g cereals. >> you want to cut down your workout time and maximize your results? >> who doesn't? >> then it's time to sweat with the tech. if your schedule did not allow you much time to hit the gym, it's easier than having to squeeze in a little exercise no matter where you are as long as you have your smartphone.

>> here to show you how it's done is parents magazine editor >> a lot of people can't afford either to go to a gym or join a group. this is the kind of thing you can do at home. >> that's right. we wanted to find solutions for busy moms that can cut their time, but that really deliver maximum results. >> streaming sites and apps. you have your favorite, right? >> you have both. >> the first one -- say your goal is to lose the baby weight. what mom doesn't have that goal? we love the daily burn. >> what is that? >> go ahead. you can show. what's the daily burn? >> we're going to pull up the daily burn. this is a move i'm going to he sho you. the daily burn, every morning at 9:00 they pull up a 30 minute workout. you can watch it then, stream it later. >> it's a new one every day. >> this is one of the harder moves, and it's called a glute bridge. i thought glute bridge. >> you're going to face your wrists forward and then get up into a bridge. it doesn't have to be perfect to go to the ground. lift your left leg and then touch it with your right arm.

>> that's not -- >> switch. >> then switch. okay. >> what's the next one? >> the next -- okay. so busy moms, they -- okay. >> that's what i said. >> busy moms want to have fun. they're not going to work out if it's are not fun, right? we love crunch live. this is crunch classes. this is streams zany workouts. they have a stilletto strength class, and today we're going to do a broadway dance. >> you don't have to get down on the mat. we're going to channel our little top hat and we're going to step with our right foot and then tap and turn your torso into the left as you tap. then tap with your left. put your elbow out. tap in. tap out. tap in, tap out. do a little sashay if you like. jazz hands. >> okay.

now we're going to talk about some body >> this is -- >> these are apps. we talk about the 30 day arm challenge. >> flock 'em. >> i love this. they start with easy moves. quick and easy. about five minutes a day. get your weights if you need them. >> move up to three hours now. >> we're ready. tell us what to do where. >> arm circles. >> you're going to stand with your feet. hip width apart. raise our hands to 45 degrees. you're going to do circles for about 20 or 30 seconds. now, towards the end this is going to start to burn right here. >> towards the beginning. >> this app will start you off with easy moves and then progress as the month goes on. >> just tell us what the last one is since we're not going to get to it. >> this is our six-pack ab challenge by runtastic. you can pick how many days you want to do the app challenge, and if this ten days every day it gets -- it pulls up the workout that's best for your tummy. >> thank you so much.

>> thank you very much. >> we love time. >> don't miss our favorite things of 2017. >> they're next, but, first, this is today on nbc. thank you. sure, you could sit around all night waiting for a pizza to be delivered. but wouldn't making it yourself be a lot more fun? it's baking season. warm up with pillsbury. protein. protein proteiny protein.

proteiny protein? . 100 calories. new greek 100 protein. from yoplait. ...ad, and my sweethearts handsome,gone sayonara.rance... this scarf, all that's left to remember. what! she washed this like a month ago! how's a guy supposed to move on!

the long lasting scent of gain flings. >> it's time for our favorite thing of the new year. are these pants by spanx. they have little pockets. they're very, very comfortable. >> you know what's weird? >> they look like leggings. they're $78 at spanx.com. >> you know what's weird? i'm wearing the exact same. he didn't know we were wearing the same ones. the little pocket. >> that's the water bottle. >> this water bottle, all you have to do is log in with your phone and put in all your stats, and it will tell you how much water you need to drink. it's keyed with your phone. it's awesome. it tracks your intake, and it tells you if you go running a lot, how much you should drink, and it makes you drink all that. >> it doesn't have any of that plastic pb whatever, right? >> no.

>> that too. >> it's $55. >> all righty. what's tomorrow, hoda? >> start out the new year with a clean slate. we're going to clean up your finances where. >> plus, nashville star charles, love him. sings a song for us. >> we're going to cook up with a

new orleans favorite. bye-bye now. >> announcer: you're invited now to an nbc special presentation, the 128th rose parade presented by honda. live from pasadena, california, brought to you in high definition, the national broadcasting company presents the 128th rose parade presented by honda. now let's join your hosts, al roker and hoda kotb at nbc's rose parade headquarters. >> al, so delighted to be back hosting the fabulous "tournament of roses parade by honda" in the beautiful city of pasadena, california.