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5 No-Treadmill Cardio Exercises

Thu, 01 Oct 2015 15:15:59 +0000

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These moves come to you from DailyBurn 365 trainers Cheri Paige Fogleman, Becca Pace, Prince Brathwaite and Krystal Dwyer. To catch their complete workouts head to DailyBurn.com/365.

Love to hate cardio? You don’t need to hop on a treadmill for hours just to reap the benefits of cardivascular training. You can improve you endurance, rev your heart rate and burn calories without a single piece of gym equipment.

In fact, you don’t even need to head to the gym at all! The five moves below from DailyBurn 365 trainers will help you work up a sweat, and all you need to get started is your body. (Say bye-bye to those excuses!)

5 Quick Cardio Exercises That Don’t Involve Running

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1. Star Jump
How to: Start standing with your feet together and your knees slightly bent. Your arms should be bent up in front of your chest, like you’re carrying firewood (a). Next, step your legs out quickly, one leg at a time and shoot your arms out diagonally so you create a star shape with your body (b). Quickly hop your feet back together and bring your arms back into the starting position (c). Repeat for 60 seconds.

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2. Fast Feet Touchdown
How to: Stand with your feet a little wider than hip-width apart. Bend your knees and turn out your feet slightly. Loosely hold your arms bent in front of your chest (a). Balance your weight on the balls of your feet. Keep your upper body relatively stable and focus on moving your feet as fast as you can (b). Once you step five times on each foot, quickly bend down, touch the ground, and then rise back up and continue hot-stepping from foot to foot (c). Repeat for 60 seconds.

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3. Single-Leg Skip
How to: Stand with the right leg behind you in a shallow lunge position. As if you’re about to run a sprint, bend your arms and bring the right arm in front of you, left arm behind you (a). Push off your back foot and perform a skip on your left leg, bringing your right leg up and driving up with your left arm (b). Land softly on our left leg and bring your right leg back to the starting “sprint” position (c). Perform 10 reps on this side, and 10 on the left.

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4. Overhead Chop
How to: Start facing forwards with your arms extended straight overhead (a). Lift your left leg up straight out in front of you while bringing your arms down like a karate chop. (Engage your abdominals as you chop!) Your leg should be in between your arms (b). Bring your leg back down to the floor while raising your arms back overhead (c). Alternate legs for 15 reps on each side.

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5. Plank Jack
How to: Begin in a plank position with your hands on the floor, shoulders above your hands and toes tucked under you. Your core should be engaged and your body should be in a straight line from head to toe (a). Bend your knees slightly and quickly jump your feet out to the side, like you’re doing a jumping jack, but with your palms glued to the floor (b). Then, quickly jump your feet back together (c). Repeat for 60 seconds.

Can’t get enough of these moves? Head to DailyBurn.com/365 for new workouts every day, live at 9 a.m. ET.

The post 5 No-Treadmill Cardio Exercises appeared first on Life by DailyBurn.

7 Delicious Pumpkin Recipes Under 200 Calories

Thu, 01 Oct 2015 15:14:59 +0000

Orange you glad it’s pumpkin season? The vibrant vegetable is more than just a pretty decoration, though. Packed with vitamin A, fiber and the antioxidant beta-carotene, your favorite edible gourd can promote healthy eyesight and digestion and also reduce inflammation. But don’t be fooled: Many products like pumpkin spice lattes and pumpkin beer get their seasonal flavor from artificial ingredients — not the real deal. So in order to get the most benefits per bite, you’d better DIY instead of buy. Here are six guilt-free pumpkin recipes to get you started!

Pumpkin Recipes Under 200 Calories

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1. Pumpkin Pie Bites (92 cals per pie)
These cute mini pies make portion control a cinch. Simply press your favorite piecrust into muffin trays and spoon in the low-sugar filling. Each serving clocks in at just 92 calories, so having one (or two!) won’t weigh you down.

[caption id="attachment_19374" align="alignnone" width="620"] Photo by Perry Santanachote[/caption]

2. Healthier Pumpkin Spice Latte (85 cals per cup)
Nothing says autumn like a cup of pumpkin spiced caffeine. Unfortunately, many coffee shops use artificial syrups and added sugar in your favorite sweet sip. Looking to avoid fake ingredients? This slimmed down version is all-natural — and only 85 calories!

[caption id="attachment_32348" align="alignnone" width="620"] Photo by Emily Miller[/caption]

3. Mini Cranberry Pumpkin Muffins (83 cals per muffin)
Cranberry and pumpkin — a beautiful marriage of fall flavors! Thanks to a scant amount of brown sugar and zero butter, these TK-calorie treats are much healthier than standard supermarket pastries. If you’re in the mood for regular muffins instead of the minis, just remember to double the baking time.

[caption id="attachment_19078" align="alignnone" width="620"] Photo by Emily Miller[/caption]

4. Whole Wheat Pumpkin Spice Bread (167 cals per slice)
Instead of butter, this 170-calorie-per-slice recipe uses yogurt to maintain moisture while cutting down on fat. Plus, swapping whole-wheat flour for the white variety will deliver a hearty serving of good-for-you whole grains. The best part? Your entire home will smell delectable while your loaf is baking!

[caption id="attachment_20226" align="alignnone" width="620"] Photo by Perry Santanachote[/caption]

5. Healthy Pumpkin Pancakes (187 cals per 3 pancakes)
Get ready to flip for these festive flapjacks. Cinnamon, nutmeg and cloves give your batter an equal mix of spicy and sweet. This recipe is perfect for weekend brunch or any morning when you have 20 minutes to spare. Keep it simple for a 190-calorie dish, or top your stack with a drizzle of maple syrup or a smear of creamy Greek yogurt if you’re craving all the fixins.

[caption id="attachment_19776" align="alignnone" width="620"] Photo by Perry Santanachote[/caption]

6. Low-Fat Pumpkin Cheesecake Pops (90 cals per pop)
Normal cheesecake has loads of fat, but these pumpkin treats have only 90 calories and five grams of fat a pop! If you’re prepping for a party, make the filling the day before and chill the mixture overnight. Then, shape it into balls and coat them with chocolate before guests arrive.

[caption id="attachment_33335" align="alignnone" width="620"] Photo by Perry Santanachote[/caption]

7. Pumpkin Pie Protein Smoothie (148 cals per 8 oz.)
Let your post-workout smoothie get in on the orange action. This simple recipe tastes like your favorite Thanksgiving pie, but packs a whole 17 grams of protein per 10-ounce serving thanks to vanilla protein powder. Flavor, protein and fiber? We’ll raise our glass to that!

Originally posted October 2014. Updated October 2015.

The post 7 Delicious Pumpkin Recipes Under 200 Calories appeared first on Life by DailyBurn.

Is Your Relationship Derailing Your Diet?

Thu, 01 Oct 2015 11:15:15 +0000

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If you find yourself ripping through a bag of potato chips (or two) after a fight with your significant other, know that you’re not alone. In fact, butting heads with your partner can encourage you to reach for junk food, according to new research from the University of Delaware to be published in Clinical Psychological Science.

To determine whether there was a link between marital distress and poor food choices, the study authors had 43 couples interact during two nine-and-a-half-hour research sessions. During that timeframe, couples were asked to try to work through a relationship issue and/or eat a meal together. Results showed that couples who acted hostilely toward each other throughout these sessions (think: using a rude tone, rolling their eyes, criticizing one another) had more of the hunger-promoting hormone, ghrelin, in their systems, than those who got along pleasantly. Unsurprisingly, the angry group was also more likely to make unhealthy choices, reaching for heavier, junk food alternatives instead.

“People in distressed marriages are making poor quality diet choices, and a person’s diet clearly has many longer-term health consequences,” says lead study author Lisa Jaremka, PhD, assistant professor at the University of Delaware. This also points to Jaremka’s earlier research, which suggests that those facing social isolation (as one would during a fight with a spouse) are more likely to chow down on comfort foods rather than clean eats.

What’s particularly notable, though, is that the reported results only held true for participants who were at a healthy weight or overweight. There was no effect or change in the amount of ghrelin for obese couples engaging in less than friendly relations. “It could be that obese people already have a poor quality diet, so there isn’t much room for the quality of their marriage to push it any further,” says Jaremka. There’s also a chance their hormones were already acting irregular and not responding in the usual ways, she adds.

So, Why Is Emotional Eating So Tempting?

“When you’re feeling sad or hurt, it’s natural to want to ease those feelings as quickly as possible,” says Brigitte Zeitlin, RD, MPH, a dietitian at B Nutritious. “One of the easiest ways to do that is through what you eat,” she adds. Sweet and starchy foods are loaded with sugar, which signals your body to release the feel-good hormone serotonin. “You feel better in the short-term, but that doesn’t last very long because it’s not the cure for your feelings,” says Zeitlin. “That’s why it’s called comfort food” — even though it’s not actually comforting, nor beneficial for your health.

Because the study only shows a mere link, and not causation, Jaremka is working on follow-up research to determine precise causation. Until then, hold off on running into the arms of Ben & Jerry next time you and your S.O. battle it out. Instead, consider these expert-approved strategies on arguing, making up — and avoiding unhealthy foods in the process.

5 Tricks to Fight Fair (and How to Make Good Decisions)

1. Remember the Goal
When you’re in the midst of a verbal smackdown, it can be easy to forget that you two are actually on the same team — and that you’re looking for a common resolution. “A lot of people think a fight is about letting the other person know you’re upset,” says Jane Greer, PhD and author of What About Me? Stop Selfishness From Ruining Your Relationship. “In reality, a fight is actually about compromising, understanding each other and hopefully becoming a stronger couple in the process.” Ditch the “me vs. you” mindset and instead frame your discussion around figuring out what will make both of you satisfied.

2. Banish Any Triggers
Prevention is the key to stopping post-fight emotional eating. “Everyone has an unhealthy food they reach for when they’re upset,” says Zeitlin. To avoid wolfing down your own bag of Doritos, trick yourself and “make sure you have to leave the house to get [whatever your trigger food is],” she adds. Because when you don’t have easy access, it’s harder to mindlessly indulge in whatever junk that’s laying around (especially if you’ve got kids at home!). Plus, having to go out to satiate any cravings means you’ll give your emotions a chance to subside before digging in — and you may realize you don’t need the junk food after all.

3. Take a Break
When you’re in the middle of a fight that’s heating up, feel free to call a time-out before things completely boil over. “You can say you’d like to come back to the discussion when you’re both calmer,” says Greer. During your break, try squeezing in a workout. “When you exercise, not only do you clear your head, but your body also releases those feel-good hormones, called endorphins,” says Zeitlin. Then, take that post-exercise high (and your sweaty self) back to your partner for further, and perhaps more clear-headed, discussion.

4. Listen Up (and Repeat)
Let’s say you’ve taken our experts’ advice, gone for a run, and are now ready to re-start the conversation. When you come back to the fight, first make sure your S.O. feels heard. “Start by explaining what you think your partner was saying before,” says Greer. Ask if you understood correctly, and take it from there. When it’s your turn to take the stage, go for “I” statements, like “I felt embarrassed when you forgot to show up to dinner with my boss.” These types of sentiments are way less likely to make your partner feel defensive than something like, “How could you forget dinner?

5. Brew a Cup
There’s something about a warm drink that’s undeniably soothing. “The heat and aroma of tea can naturally calm you down,” says Zeitlin, who recommends keeping green tea on hand for its antioxidant powers. And when you feel like you’re doing something healthy for yourself, you’ll be less likely to sabotage that by reaching for something that’s not so good for your body (or your waistline). Bonus: The tea will help fill you up, says Zeitlin, which could result in yes, making better food choices. Consider bringing your partner a mugful as a peace offering — to start, at least.

The post Is Your Relationship Derailing Your Diet? appeared first on Life by DailyBurn.

Cantaloupe Bowl Recipe with Cottage Cheese

Wed, 30 Sep 2015 15:15:07 +0000

[caption id="attachment_43958" align="alignnone" width="620"] Photo by Perry Santanachote[/caption]

Many people look to Greek yogurt for a high-protein snack, but cottage cheese is also low in fat and loaded with casein protein, which digests slowly in the stomach to keep you full for hours. But instead of digging straight into the tub, why not jazz up your snack presentation with a fresh-fruit bowl?

Simply slice your cantaloupe in half, scoop out the seeds, and you've got a deliciously edible vessel that’s packed with vitamins B and C. Bonus: Cantaloupe flesh is chock-full of beta-carotene, which can help promote clear skin. Hello, healthy complexion. When it comes to taste, we're loving how the savory flavors of cottage cheese complement the sweet flavor notes of the melon. Don't be surprised if this healthy, gluten-free snack recipe almost tastes like dessert!

[skinnybox]

Cantaloupe Bowl Recipe with Cottage Cheese

Serves: 1

Total time: 3 minutes

Ingredients

1/2 medium cantaloupe
1 cup cottage cheese
1 tablespoon walnut pieces
1/4 teaspoon cinnamon

Preparation

Scoop out the cantaloupe’s seeds with a spoon.
Fill the cavity with cottage cheese, top with walnuts and cinnamon.

The post Cantaloupe Bowl Recipe with Cottage Cheese appeared first on Life by DailyBurn.

The Two-Second Trick to Slash Calories From Your Pizza

Wed, 30 Sep 2015 13:15:07 +0000

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Even though we preach healthy eating here at DailyBurn, we’re not immune to splurging from time to time — especially on something as delicious as pizza. (Plus, we’re based in New York City — where we’ve got the best pies on Earth!)

While it’s easy to cook up a wealth of low-carb options at home, restaurant pizza is often served up hot — and greasy. And now that pizza season (errrr, football season) is here, we’re expecting a lot more slices to start appearing on our plates.

But in order to stave off extra calories and fat, some of us (slowly raises hand) have been conditioned to blot the grease off with napkins, almost ritualistically. And while we were never really sure how well that method worked, the folks over at Labdoor took a closer look.

We’ll let you read through their findings in the infographic below (who knew Americans eat 23 pounds of the cheesy stuff each year?). But the bottom line is that you could potentially lose two pounds a year by just blotting every single one of your slices. Literally. That’s it. How could you say no to using that napkin now?

How to Slash Your Pizza Calories, Stat

[caption id="attachment_44003" align="alignnone" width="620"] Infographic: Labdoor[/caption]

The post The Two-Second Trick to Slash Calories From Your Pizza appeared first on Life by DailyBurn.

3 Yoga-Inspired Ab Moves You’ve Never Seen Before

Wed, 30 Sep 2015 11:15:31 +0000

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If you’re not crazy about doing ab work, yoga might be one of the sneakiest ways to work your core without even realizing it.

“Take standing mountain pose — we work the feet, your leg engagement and your core engagement,” DailyBurn’s Yoga Made Simple instructor Briohny Smyth says. The trick is making sure your core is activated (think: pulled in, and tight) throughout your entire practice. “You have to engage the core to feel the work in the core,” Smyth notes.

To get started, try these three moves from DailyBurn’s new Yoga Made Simple program. You can do each movement individually for a quick ab challenge, or turn to the Yoga Made Simple program for a full 30-minute flow.

3 Yoga-Inspired Ab Moves to Challenge Your Core

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1. Up Dog to Plank
How to: Start in down dog, then move your left foot a little closer to your right and inhale as you reach your right leg up and back (a). Flex your right foot, square your hips and bend your knee if necessary (b). Draw your ribs in to engage your core, take a deep inhalation, and as you exhale, shift into plank position while bringing your right knee in to your chest (c). Look forward, keeping your butt low and your knee lifted off the ground (d). Inhale as you return to down dog, and stretch your leg up and back again. Repeat twice more, and then switch to the opposite side.

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2. Ab Slider
How to: Put on a pair of socks or grab a towel, and set your mat off to the side. Start in tabletop position, on your hands and knees (a). Spread your fingers wide and make sure your hands are shoulders-distance apart. Bring your knees, thighs and feet together. If you’re using a towel, place it under the balls of your feet (b). Tuck your toes, pull your ribs in to engage your abs, and take in a deep breath. As you exhale, lift your knees an inch off the ground, keeping your thighs together (c). Bracing your arms and pulling from your abdominals, slide your knees in towards your chest (d). Hold for a moment, and then slide your knees back under your hips, keeping them off the ground. Your pelvis should be in the same position throughout. Repeat four more times.

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3. Core Flow
How to: Lie flat on the mat, feet planted hip-width apart, ankles below knees (a). Reach your arms behind your head as you inhale (b). Exhale and lift your shoulder blades up off the mat, raising your arms overhead and down until they are fully extended alongside your hips (c). Lift your feet off the mat, straightening your legs until they are at a 45-degree angle to the floor (c). Exhale and slowly lower your heels down almost to the mat, keeping legs straight (d). Inhale to pull your heels back in towards your butt, then plant them back on the mat (e). Exhale, lift your chest higher, inhale, lower back down and reach your arms up and behind your head. Repeat three more times.

Ready to unleash your inner yogi? Head to DailyBurn.com to try Yoga Made Simple free for 30 days.

Note to reader: The content in this article relates to the core service offered by DailyBurn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by DailyBurn.

The post 3 Yoga-Inspired Ab Moves You’ve Never Seen Before appeared first on Life by DailyBurn.

7 Moves to Help Prevent Runner’s Knee Before It Strikes

Tue, 29 Sep 2015 15:15:25 +0000

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Ugh, runner’s knee. It’s one of the most common ailments to strike down pavement pounders — almost always at the most inopportune time (think: the middle of race training).

“Runner’s knee happens when the patella — that’s the small bone at the front of your knee joint, or your kneecap— is tracking in an abnormal direction, causing pain on the front and outside of the knee,” says Abby Bales, physical therapist, running coach, and a certified strength and conditioning specialist. “You’ll feel the pain when you stand up after sitting for a long time, and during repetitive movements like running and cycling.”

What Is Runner’s Knee, Really?

The condition can afflict anyone from beginners to marathoners, and it turns out the cause doesn’t actually have much to do with your knee. It’s more about the muscle imbalances around it (think hips, glutes, IT bands and quads), Bales says. Oh, and major bummer: It doesn’t get better with rest.

So, if the go-to arsenal of RICE (rest, ice, compression and elevation) won’t work in this situation, what’s a runner to do? The answer: strengthen, strengthen, strengthen — and work on your flexibility like you’ve never done before. “Most commonly, runner’s knee happens because the hip lacks motion,” says Bales. (You can thank your desk job for that). “You could do all the hip strengthening exercises you want, but if your hips also can’t move, you’ll never be able to activate those glutes when you run and the problem will just keep on coming back.”

To prevent that, Bales developed a stretch-and-strengthen program designed to help fend off runner's knee for good. Do the three stretches (moves 1 through 3) both before and after exercise. “Before, to open up the hips and prepare them for a tough workout, and after to increase the range of motion your joint can reach after it’s been ‘warmed-up’ through activity,” Bales says. Then, practice the four strength exercises (moves 4 through 7) two times a week during training, or three to four times per week during your off-season to build and maintain muscle.

7 Key Lower-Body Moves to Add to Your Routine

1. Hip Flexor Stretch
This move opens the front of your hip to allow for increased mobility, Bales says. Most people sit all day and their hip flexors become extremely short. In order to engage your glutes (the major muscle that propels your hips), you need to loosen up your hip flexors.

How to: Start with left knee on the ground, right foot planted and leg bent at 90 degrees, hands on hips (a). Squeezing your glutes, drive your hips forward toward your right knee (b). Slowly move forward and back 15 to 20 times. Switch legs and repeat.

2. Lateral Hip Stretch
Lengthening the lateral compartment of the hip will prevent tightness from causing abnormal motion of the patella (which can lead to runner’s knee), Bales says.

How to: Start with your left knee on the ground, and your right knee bent at 90 degrees, so your legs form two right angles (a). Place your right hand on your right hip and reach your left arm straight overhead (b). Keeping your arm raised and legs stationary, lean your upper body to the right (you may feel this in your obliques, which are attached to your hips) (c). Hold for 15 to 20 seconds, switch legs and repeat on opposite side.

3. Rotation Stretch
With this movement, you can help improve the natural rotation in your hips, abdominals and back muscles — all key to proper running technique.

How to: Start with your left knee on the ground, right leg bent at 90 degrees so your legs form two right angles (a). Raise left arm straight in front of you, right hand resting gently on hip (b). Squeeze your glutes and slowly rotate your upper body, until your left arm is pointing towards your right knee (c). Hold for a few seconds, return to start. Repeat 15 to 20 times, then switch legs and repeat on opposite side.

4. Single-Leg Squat
Hello, strength training! This squat targets your gluteus maximus, the primary muscle that helps your hip extend.

How to: Start with legs hip-width apart (a). Rest your weight on your right leg, lifting the left foot slightly above the ground, so you're balancing on one leg (b). Push your hips back and bend your right knee, keeping knees over toes and slowly lowering toward the ground as if you're trying to sit in a chair (c). Return to standing. Do two to three sets of 8 to 12 reps on each leg.

5. Low Lunge
You’ll engage all of the muscles in your hips and legs at various points during this exercise, which also forces your body to get accustomed to moving through a wide range of motion.

How to: Start standing with legs hip-width apart (a). Bring your weight to rest on your left leg, with right foot raised slightly above the ground (b). Step your left foot behind you, keeping the left leg straight, while you bend your right knee to 90 degrees to form a lunge (c). Lean forward so your hands are on either side of your right foot, fingertips touching the ground, hold for a few seconds (d). Push forward with both feet to return to starting position. Do two to three sets of 8 to 12 reps on each leg.

6. Side Lunge
Often tight and weak in runners, the gluteus medius will engage every time you do this lunge. You’ll also work on stabilizing your knee and lengthening your adductors (a muscle in your thigh).

How to: Start with feet together, with weight resting on your left leg, right foot slightly above the ground, so you're balancing on one leg (a). Raise arms overhead (b). Step your right leg out to the side, bending your knee as you land, driving hips back and keeping the left leg straight (c). Immediately use your right foot to push back to starting position. Do two to three sets of 8 to 12 reps on each leg.

7. Walking Curtsy Lunge
This exercise increases hip mobility, challenges your balance and directly engages your adductors, which can help stabilize your hips.

How to: Start with feet hip-width apart, weight resting on your left leg while the right is slightly above the ground, so you're balancing on one leg (a). Gently rest hands on hips and engage abs for balance (b). Step your right foot forward and across your left leg, bending both knees toward the ground to lower into a lunge (c). Place your weight in front leg (without leaning forward) (d). Use your right foot to push forward and up, and bring the left leg off the ground and into a regular forward lunge (e). Cross the right foot again and continue, walking across the room on a diagonal. Do two to three sets of 8 to 12 reps on each leg.

The post 7 Moves to Help Prevent Runner’s Knee Before It Strikes appeared first on Life by DailyBurn.

How Portable Solar Power Is Set To Take Over

Tue, 29 Sep 2015 13:01:11 +0000

With increasing pressure from alternative energy sources, it is not surprising that this movement resulted in the creation of several portable solar devices. Harnessing the sun’s energy is not only friendlier to the environment than other energy sources, on a sunny day, is limitless and easy to find. Solar energy devices for attachment of portable are available to charge mobile phones, laptops and other small electronic devices. There are also outdoor solar lamps and ovens that are ideal for campers who want a less flammable source of light and food.

Solar panel technology has come a long way since the days of huge solar panels in the gardens or on top of the houses. The science behind solar panels was conveniently reduced to a much more manageable and modified to suit different situations and environments size. Small portable solar chargers are affordable and can charge not only phones, but also MP3 players and blue-tooth headset. For a person on the road, traveling around the world or someone staying in a warm climate, with little or no electricity, a solar fan is practically a necessity to keep you comfortable. Find an outlet available is not only difficult, it can sometimes be impossible, and solar chargers eliminate the need to stick to where power lines run.

One of the greatest resources for laptops is their portability. Unfortunately, the lifetime of the battery usually is not long enough to meet the needs of its users. In an effort to fill a need, there are several types of loads compact solar panels designed both responsible and operate a laptop when the outlets are not available. Some of these portable and even flexible panels can be connected to other units to increase the harness solar energy and therefore the energy they produce.

Despite its size, the solar panels that are used to harness the sun and provide power to a home is only able to use one-sixth of the potential energy. One of the latest advances in solar panel technology is tiles, which are specifically designed to absorb sunlight, near its full potential. These tiles were created by an American company and use solar energy thanks to its dark color and film solar cells in which it is thin enough to be mounted in the form of tiles. New advances in materials for solar technology increases the efficiency of solar panels up to 20%. The number of owners who want to produce their own energy through the use of solar energy is increasing every year and the industry is working hard to meet their needs.

The design of portable solar panels is changing every day.

The Stress Hormone That’s Messing With Your Diet

Tue, 29 Sep 2015 11:15:07 +0000

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We’ve all had those weeks where crazy amounts of stress leave us soothing our woes with late-night ice cream binges. But before your shame-spiral over your lack of self-control, weak willpower isn’t the only thing at blame in these scenarios.

Meet the stress hormone cortisol, which is responsible for your body’s “fight or flight” mechanism (more on that later). It’s been called public health enemy number one for its link to heart disease, diabetes, high blood pressure, memory loss and more. And it might be responsible for weight gain and throwing your eating habits off the rails, too. Here’s how cortisol might be messing with your body — and what you can do about it.

RELATED: How to Get Good at Stress

Fight or Flight: What Is Cortisol?

Imagine this: You’re driving along in your car and you almost get into an accident. As your tires screech, your body activates its fight or flight response, preparing to protect yourself from harm. The hypothalamus region of the brain, responsible for triggering this response, sends messages to the adrenal glands telling them to release cortisol and adrenaline. This causes the liver to release sugar into the bloodstream and increase blood flow to the heart, increasing heart rate, explains Jen Landa, MD, chief medical officer of BodyLogicMD, a group of physicians specializing in bioidentical hormone therapy.

“Your body sees a skipped meal and low blood sugar as a mini emergency.”

“When you get in a car accident, you need a high amount of sugar in your bloodstream in case you need to lift a car off your companion,” says Landa. “But the problem is that many are living at 80 percent ‘car accident’ [mode] all the time, and having a stress response going on chronically becomes dysfunctional.” This response is helpful for dealing with short-term crises, but in today’s culture where many people feel stressed out all-day-every-day, this constant fight or flight response can spell trouble.

Cortisol vs. Your Waistline

It’s not just obvious daily stressors — like your boss nagging you all day — that elevate your levels. Lack of sleep, caffeine, alcohol and even skipping a meal can all raise cortisol, Landa says. “Your body sees a skipped meal and low blood sugar as a mini emergency,” she says.

Research shows that high cortisol levels may be to blame for stress eating, with one study finding that women ate more on days they were stressed out than on days they weren’t (especially sweets). That’s because the sugar-release triggered by elevated cortisol doesn’t enter the cells for energy, but instead stays in the bloodstream, says Academy of Nutrition and Dietetics spokesperson Jennifer McDaniel, RD, who specializes in weight management. “This disrupted system increases hunger signals to the brain, leading to an increased appetite for high-calorie foods,” she says.

Stress eating is just one way this hormone messes with your weight. Elevated cortisol levels also cause fat to be de deposited deep in the abdomen, which can lead to obesity or weight gain, says McDaniel. This visceral fat, or fat stored around the organs, produces more cortisol compared to other types of fat tissue, she says, which could help explain why it’s so easy to gain weight, but so hard to lose it.

[caption id="attachment_43883" align="alignnone" width="620"] Photo: Pond5[/caption]

6 Ways to Fight Back Against Stress Eating

Stress and cortisol don’t have to wreck your diet. These simple tricks can help keep your levels in check — and help you feel better all over.

1. Eat anti-inflammatory foods.
McDaniel encourages her clients to consume a variety of nine servings of fruits and vegetables and two to three servings of fatty fish per week, plus fiber-rich foods like beans and nuts (Here’s what 200 calories of nuts looks like). “What we avoid is important as well,” she says. Reduce or skip pro-inflammatory foods like trans fats, alcohol, refined or processed grains and sugar-rich foods.

2. When cravings hit, do something different.
Most cravings are part of a habit cycle, says Landa. Luckily, habits can be changed if you alter your response to stimuli. “When you’re stressed out, instead of reaching for a candy bar, reach for a cup of relaxing herbal tea, which will help [calm] you and keep your mouth and hands busy to avoid unnecessary snacking,” she says.

3. Meditate.
There are many reasons to get your ‘om on. But researchers in Thailand found that medical students who participated in mindfulness meditation, a practice of focusing on the present moment, had significantly lower cortisol levels after just four days of the program. If you’re new to the practice, here are some easy tricks to help you meditate (even if you’re really impatient).

4. Put a barrier between food and an emotion.
If you usually eat when you’re stressed, try grabbing a glass of water, calling a friend, getting out of the house or making some tea instead. “A 15-minute distractor is usually able to reroute an emotional food binge,” says McDaniel.

5. Get outside.
Access to green space can significantly lower self-reported stress and cortisol levels, according to Scottish researchers. Just another reason to unplug and spend some time outdoors.

6. Create space for yourself.
If you’re constantly putting the needs of something else (work, friends, family, you name it) in front of your own, you won’t have enough resources left to handle your own stress. Instead, carve out some time that’s just yours. “One of the techniques I personally use is powering down while eating and just eating,” says McDaniel. “When I do this, I often find my mind goes to a place of gratitude for my food, or mind-centering places. This pause rejuvenates a working mother of two toddlers with one on the way.”

The post The Stress Hormone That’s Messing With Your Diet appeared first on Life by DailyBurn.

Meet the Inspiring H.S. Football Player Battling Leukemia

Mon, 28 Sep 2015 15:15:28 +0000

[caption id="attachment_43908" align="alignnone" width="620"] Photo: Courtesy of the Hogan Family[/caption]

Inspiration comes in all kinds of unlikely forms: a septuagenarian CrossFitter, the denial of health insurance, that 10,000th burpee. But perhaps the most unlikely — and yet totally inspiring — person we’ve come across is 15-year-old Kane Hogan, an Alabama high schooler with a devastating case of leukemia.

As first reported by Sports Illustrated as a part of their High School Athlete of the Month series, Hogan was a freshman football player; and then, just months later, was too weak to do a squat. Soon after, he was diagnosed with leukemia.

His grandfather, Billy Parker, told SI that everything happened fast. “We were deer hunting one weekend and next weekend he was rushed to St. Jude,” he said.

But what makes Kane such a special kid is that he isn’t letting himself wallow in his own sorrows. Instead, he’s become an inspiration (and unofficial captain) to the Danville High School football team, participating in practices and games, if even from the sidelines. And it has an effect on the team, too: “You can see it every time he walks into the locker room,” said the team’s coach, Josh LouAllen. “There’s a sense of energy that comes over this team when he shows up."

What’s also amazing, though, is that his off-the-field efforts in supporting the team (at times until he was too weak to stand any longer) have been paying off: Danville kicked off the current season 3-0 after winning only two games total last year.

So we’re asking you to take a step back from your day and spend the next few minutes learning more about Kane Hogan in the video below. His wise-beyond-his-years perspective will leave you feeling hopeful about your community, your life and those around you. Because the power of just one person — in this case, a 15-year-old — could motivate you every day.

Kane Hogan: SI's High School Athlete of the Month

The post Meet the Inspiring H.S. Football Player Battling Leukemia appeared first on Life by DailyBurn.

DailyBurn 365: New Live Workouts, 7 Days a Week

Mon, 28 Sep 2015 13:15:31 +0000

[caption id="attachment_43864" align="alignnone" width="620"] Photo: DailyBurn 365[/caption]

Ever plan a workout for tomorrow, only to put it off one more day?

Sure, maybe your head’s in the right place — you got a gym membership, some home exercise equipment, possibly even a trainer. But your heart’s not quite there. Demands pile up, motivation wanes, and your fitness goals take a back seat to everything else for…one more week.

We know the feeling. That’s why DailyBurn is here to help you break the cycle, starting today.

With the arrival of DailyBurn 365, you’ll get access to a new, live 30-minute workout at 9 a.m. ET every day. Can’t make the morning session? Each workout will be on-demand for 24 hours. (Though we strongly recommend showing up for the live party!) If you miss a day, hop back in when you can. A brand new, no-equipment routine will be waiting for you, whenever you’re ready.

DailyBurn 365: Exercise Made Easy

Whether you’re new to fitness or getting back on the bandwagon, you’ll get a full-body workout that’s totally doable and seriously fun. Expect an energizing mix of strength and cardio in each session — not to mention some Instagram-worthy moves you’d never think of on your own (think: ninja-esque kickboxing combos and creative partner exercises like these). But most of all, you’ll be coming back for the daily motivation and the community of real users who’ve committed to 30 minutes of fitness a day, just like you.

“I cannot put into words how important these live workouts are for me,” said Antoinette Pierce, after completing three weeks with DailyBurn 365. “I feel like I gained a whole bunch of new friends [who] hold each other accountable and motivate each other. It’s just beautiful to know there are actually real people with the same struggles and worries, and we will get through them together!”

The appeal for others? Being able to finally say, “I can.”

"I actually found myself in tears, not because it was hard but because I felt like I could for once do this,” said Monique Valcourt, after completing her first week with DailyBurn 365. And she brought her family along for the ride. “I did the workout with four kids keeping up with me!”

That instant sense of connectivity — and accessibility — is the same thing that fires up DailyBurn 365 trainer Anja Garcia every morning. “I love that DailyBurn 365 is something that anyone can do, and is bringing friends and family together in getting healthy and happy,” she says. Even better: “It’s live and limited, which gives people extra accountability and a gentle nudge to really get up and moving for the day because each workout will disappear tomorrow.”

What’s more: You’ll be hearing directly from Anja and the other DailyBurn trainers and coaches during the live 365 chat. Have a real-time question about a modification, or what to eat post-class? The DailyBurn team has you covered. Need more support throughout the day — particularly when those late-night cravings kick in? Level up to a premium subscription to get your own personal DailyBurn Fitness/Nutrition Coach ‘round the clock.

So how can you join the DB365 movement? Once you sign up for DailyBurn 365, you’ll get your first 30 days free of charge. Get a friend to sign up, and that’s your ticket to another free month of fitness. After all, sticking to a healthy habit is all about consistency. And who knows, those 30 minutes might just be the best part of your day.

Want exclusive access to new workouts every day? Click here to try DailyBurn 365 free for 30 days.

The post DailyBurn 365: New Live Workouts, 7 Days a Week appeared first on Life by DailyBurn.

4 Ways to Get Energized Without Caffeine

Mon, 28 Sep 2015 11:15:12 +0000

[caption id="attachment_43813" align="alignnone" width="620"] Photo: Pond5[/caption]

It’s the middle of the workday and you’ve officially entered zombie mode. You’re staring aimlessly at your computer scream, as your eyelids hang heavy and your brain feels sluggish. And all you can think is: Must. Get. Coffee.

Hold up, though. While your first instinct might be to caffeinate ASAP, you might get away with doing (and spending) less. In fact, that late afternoon cup might keep you up at night, leaving you in the same place this time tomorrow.

Whether you’re sleep deprived, experiencing low blood sugar or simply need a break from your computer, there are many ways to rev your energy in less time than it will take you to get to the nearest Starbucks. “Sometimes it’s just a matter of increasing blood flow to the brain and to the body,” says Anne Milasincic Andrews, Ph.D., the Shirley M. Hatos Endowed Chair in Clinical Neuropharmacology at the University of California, Los Angeles.

Rather than give in to your cold brew cravings, try these easy mental tricks next time you’re nodding off in front of an Excel spreadsheet.

4 Ways to Stay Awake Without Caffeine

1. Watch A Viral Video
Pausing your day to watch a bunch of kids do the Whip/Nae Nae could actually make you feel more alert (plus…it’s amazing). That’s because tuning in to something entertaining helps you lose that zoned-out feeling you get when you’ve been staring at your computer screen for too long, Andrews says. “Changing your focus for a few moments, engaging in something pleasurable — even if it’s a mental activity — can break that mesmerization,” she says.

VIDEO: Why ‘Fat’ Stereotypes Are So Wrong

If you’re addicted to Candy Crush, playing for a few minutes can help perk you up, too. “Switching your focus to any kind of other activity, be it visual or another stimulatory activity that you find pleasurable, will be enough to improve alertness,” Andrews says.

2. Drink a Glass of Water
If you’re working out nearly every day, it might not just by muscle fatigue that’s slowing you down. “I think that dehydration probably is under-appreciated, particularly for people who are regular about exercise,” Andrews says.

“People get up to the alarm clock every day and by Friday they are down as many as 10 hours of sleep.”

Being dehydrated can actually affect the way blood moves to your brain. “One of the main systems that feels the effects [of dehydration] is blood volume, and when blood volume is decreased you may be getting reduced blood flow and nutrients to the brain,” Andrews says. Pausing to down a glass of water might be just the wake-up call you need.

3. Go Outdoors
Sure, taking a stroll around your office will probably help you shake the urge to snooze, but hitting the streets is even better. “Certainly getting outside and raising your heart rate a little more and exposing yourself to sunlight can even be more effective for some people in terms of improving alertness.” Some research indicates exposure to light can improve mental awareness, Andrews adds.

And even if you only have a few minutes, that could be enough. “You probably only need brief physical activity to break that effect of sitting still and focusing,” Andrews says

4. Pop a Mint
If you’re like most people, you know the afternoon can be a danger zone for snacking. “Your blood glucose will reach its lowest point about three hours after a meal, so you can imagine that time period is a collision of effects for many people,” Andrews says.

Before you reach for a cupcake, consider your alternatives. “Something as simple as putting a mint in your mouth can be enough to counteract that zombie-like feeling you get late in the afternoon, once again, just having sensory stimulation,” Andrews says.

But What If You Still Want Coffee?

Simply can’t wake up? You’re probably sleep deprived, Andrews says. “All of these things we’ve talked about are really to combat problems with psychological alertness, but none can overcome chronic sleep deprivation,” she notes.

You might need to seriously commit to getting more shut-eye. “People are just staying up too late, they get up to the alarm clock every day and by Friday they are down as many as 10 hours of sleep,” Andrews says. “And that’s really going to effect your performance, athletically, physically and mentally.”

The post 4 Ways to Get Energized Without Caffeine appeared first on Life by DailyBurn.

Clarification on What Is Solar Technology

Mon, 28 Sep 2015 11:12:17 +0000

The idea of using sunlight as an energy source is not so new. In 1839, for the first time, this effect was discovered by Alexandre Edmond Becquerel. He found in some experiments with electrolytic cells that current flows are little more light than in the dark. However, it will still take some time before this discovery could be used in practice.

1883 the first forerunner of today’s solar cells was developed, it was built by Charles Fritts. 1921 managed to Albert Einstein, the theoretical explanation of this effect, for which he received the Nobel Prize in Physics. Two years later, the effect could also be confirmed in an experiment, and so he also received a Nobel Prize.

Solar technology

Solar technology is constantly evolving ever since and always find new applications. The first systems were equipped with solar cells, US satellites were in the fifties, and now there are solar cells in the areas of daily life. Seventy years, in most calculators that has been used either as the only power source or in combination with a normal battery. In addition, solar technology has been used for several years for independent illumination of objects or buildings, or as a source of energy for street lighting and parking meters. Especially in the last decade is mostly in Germany are also increasingly used to produce electricity and hot water. All these methods, however, are based on the same technology.

If you could use all the energy of the annual solar radiation on the earth to produce electricity, which would be able to respond to 15,000 times the annual energy needs of humanity. This use, however, is practically impossible, but the figures clearly show the amount of energy that the sun can provide. Strikes sunlight in different wavelengths on earth. The range is very short light UV wavelength in the range of visible to infrared light in very long wave lengths of light. Some of this light can be used to produce energy without CO2 or other harmful gases. This occurs in solar cells, used to generate electricity. These cells are usually connected together in larger units, such solar modules. They only produce direct current, which can not be introduced in the normal diet. Before the direct current is converted by an inverter into alternating current so that the power supply is easily possible.

The development of solar technology

Today, the development of solar technology is quite advanced, but there are still some problems in the production of solar cells at low cost. At present, these are not mass produced and production are not cheap. However, the current boom and the high market growth can, in the near future make manufactured by mass production and lower prices to come.

Solar Electricity – Use the Power of the Sun by

Sun, 27 Sep 2015 13:12:06 +0000

When asked about renewable energy or alternative, most people automatically think of solar electricity. Generating electricity from the sun is a renewable energy technology that most people are familiar. Whether you simply pocket calculator, your home or in your shop, regardless of its energy needs, solar electricity can do the job.

Solar power has several unique advantages compared to standard electricity network. Solar electric systems can be designed for a variety of applications and are extremely useful in remote areas where no electricity grid based. They could be very beneficial to the third world or developing countries, helping to bring electricity and all its benefits to the general population also photovoltaic panels that produce solar power, no moving parts, so a minimum of maintenance is needed and the smaller units are completely portable, which is another big advantage in places outside the network.

Respect for the environment is a major selling point for the conversion of solar energy. Its fuel is a free renewable resource, ie the sun. Solar power offers a total pollution free energy, unlike electricity from fossil fuels, which emit greenhouse gases. Another attractive factor for those who choose solar electricity to the grid based on power is nothing more than the feeling of total freedom. Freedom of the electric company, cuts and blackouts freedom and total freedom in their prices constantly increasing.

The hardest part of making solar energy is the initial implementation of the system costs. Solar power, are not a cheap quick fix. It should be seen as a long term investment. A sales system professionally installed for an average household should pay for itself within 5/7 years. Costs can be reduced considerably as it may, the construction of their own or buying a solar panel system used. A Do It Yourself system is much easier than you think with excellent guides and videos available today, so that even a novice Do it yourself can install their own solar panels. As more and more now, governments are introducing subsidies for the installation of solar energy, and it is possible that you may be able to sell their solar electricity used in the electric company. In these cases, the performance of your initial investment would be much faster.

Solar energy is not only an advantage for you and your home, but more importantly for the environment. Take time to learn about solar energy and how it can be easy to lose track of electricity, and are free of solar electricity.

Gluten-Free Breakfast Burrito Recipe

Sat, 26 Sep 2015 13:15:04 +0000

[caption id="attachment_43820" align="alignnone" width="620"] Photo by Alexa Schrim[/caption]

Ditch the greasy breakfast sandwich — these healthy burritos are a much better way to start your day. The savory, gluten-free crepe wraps around a protein-packed vegetable egg scramble that’s peppered with scrumptious bits of bacon. Thanks to kale, mushrooms and sweet potatoes, you’ll be armed with B-vitamins, selenium and potassium before you even hit your inbox. Make these 300-calorie burritos over the weekend, store them in the freezer and reheat for an on-the-go breakfast that can’t be beat. Rise and shine, it’s burrito time!

Gluten-Free Breakfast Burrito Recipe

Serves 10

Prep Time: 20 minutes
Cook Time: 40 minutes

[skinnybox]

Ingredients

For the crepes:
6 eggs
1/2 cup water
1 cup milk (soy, almond or cow’s milk)
1 teaspoon vanilla extract
1/3 cup butter, melted
1/2 cup potato starch
1 cup tapioca flour
1/4 teaspoon salt

For the filling:
Olive oil
3 cups kale, chopped
2 cups mushrooms, sliced
3 cups cooked sweet potatoes, diced
1 onion, chopped
1 teaspoon minced garlic
1 pound cooked bacon
4 eggs
1/2 cup shredded cheddar cheese (optional)

Preparation

In a medium bowl, whisk eggs, water, milk, vanilla and melted butter.
Continue whisking in potato starch, tapioca flour and salt until mixed thoroughly.
Using a fine strainer or slotted spoon remove lumps.
Warm a greased crepe pan or small non-stick skillet over medium heat.
Add a fourth to a third of a cup of batter to pan so it covers the bottom in a thin layer. (Batter should be very runny.)
Cook for two to three minutes, or until bubbling. Use a spatula to flip your crepe and cook an additional one to two minutes.
Remove crepe from stove and let cool flat.
Continue making crepes until all batter has been used.
To prepare the filling, heat another large skillet and add a small amount of olive oil.
Once hot, sauté onions, garlic and mushrooms until tender.
Add in kale and sweet potato and continue cooking until all vegetables are tender and begin to brown.
Remove vegetables from heat and place them in a medium bowl.
In same skillet, scramble the eggs. Once cooked, add to the bowl with the vegetables.
Mix in shredded cheese (if using) and cooked bacon.
To make, place crepes on a work surface and divide the egg, vegetable and bacon filling among the wraps.
Fold in the ends and roll up the burritos tightly; cut in half.

Pro tip

Wrap your burritos in parchment paper and then foil if you want to store them in the refrigerator (up to one week) or the freezer (up to two months.)

[caption id="attachment_43821" align="alignnone" width="620"] Photo by Alexa Schrim[/caption]

For more recipes from Alexa, visit Simple Roots Wellness.

The post Gluten-Free Breakfast Burrito Recipe appeared first on Life by DailyBurn.

Solar Power Is a Viable Source of Energy

Sat, 26 Sep 2015 12:32:11 +0000

Solar energy is derived from solar energy operated by a photovoltaic (PV). Photovoltaic units is first used as a source of electricity in small medium sized applications. One of the first commercial use of a photovoltaic system equipment powered by the sun. Today, photovoltaic units are used in homes, businesses, and the number of connected systems has increased in the millions. Solar power stations were built on an industrial scale and produce hundreds of megawatts. Let’s look at the different parts of a photovoltaic module of the house and discuss why you want this type of unit.

Solar panel

A panel or cell, is designed to absorb the sun’s energy and convert it into electricity or heat. A photovoltaic module is packaged and a set of bonded cells making up the network of a photovoltaic system that generates and supplies electricity in commercial and residential applications.

Investor

Photovoltaic systems convert light into an electric current. An inverter is a device that supports low-voltage, high-current DC signals from the cells and converts them to 120 volts AC, which is directly compatible with your local power grid.

Why solar energy

Over the years, using the sun for energy has become a set that really worth, and there are many reasons to use this energy. It is the free energy from the sun, you can use sunlight and convert it into energy for your home. It is clean and can be used to heat or cool your home without any impact on the climate. These systems do not produce carbon dioxide. It is renewable, while other sources of energy such as oil and gas, have a limited amount of products available. Whenever there is sunlight, it can generate electricity. By having your photovoltaic module connected to the power meter, all the energy that produces use Wi-Fi, reduce utility costs. Local, state and federal government agencies provide monetary incentives such as discounts, while others lend you money to buy a photovoltaic system to a lower interest rate. Finally, it will increase the value of your home.

Systems backup battery

Installing a battery backup for the entire PV increases your chances of not having to use your local power company. Many devices can be supplied from these units. Several of these units can be charged by solar generators, grid, or gas. If the target drive battery backup LAN will provide electricity for charging their electric photovoltaic cells.

Solar energy is a viable energy source, taking into account, in some regions the cost of energy has increased in recent years. The general public is not aware of the details of this type of power generation units.

Contact your local solar experts today to see how they can help.

Informations About Tesla Generator

Fri, 25 Sep 2015 21:06:58 +0000

The Tesla generator is an alternative source of energy.

There is renewed interest in the Tesla generator as a source of alternative energy. Alternative energy sources are environmentally friendly and contribute to the improvement of the environment, these sources do not emit toxic emissions than conventional energy production. In addition, alternative energy sources, taking advantage of the unlimited energy and conserve scarce resources. We see age using the wind as an energy source because it is used for many centuries. The resulting rotation of the power is converted into usable energy for electric generators. Old windmills were extremely popular in that converts the mechanical movement of the blade of physical energy in ground grain and pump water. One of the main disadvantages of wind energy is the variability of wind energy, and the result is a fragmented flow of energy. Another difficulty is that this energy does not have the storage capacity for later use. Solar energy is an alternative source of energy to power a wide range of devices and is normally used for heating and cooking inside. The solar energy is converted into electrical energy. Another essential aspect is that the construction of large solar panels require significant upfront costs, most stay away from the use of this energy.

Tesla Generator is ideal for home use

Always associated with the creator of Tesla, Nikola, the electric generator for creating a cheap source of energy that has little or no negative effect on the environment. This particular generator is not based on fossil fuels and other renewable energies at work. Furthermore, these generators can convert a small amount of energy in a much larger, so it can be used as an energy source in the home. Interested in using Tesla generator plans to build a house you can be found in many online stores. The biggest advantage is the generator; the largest set usually costs less than a hundred dollars. You can greatly reduce the electricity bill. In addition, the generator can produce more energy than home use, such as solar energy, you can be expected to sell power to the grid. The electricity generator does not require much maintenance, when it was built.

Technology secret underground Tesla generators

The benefits of different energy sources preached at length but have little money to build and maintain solar and wind energy, which is large enough to provide a significant part of the energy of a typical average family measure. Renovation of buildings with less energy, which is wise, but still part of the draft common law power. In addition, solar energy, you might have to create a battery bank. It’s time to return on solar panels and wind. The profitability of the border can not be several years in expectations. The cost of purchasing and installing the solar panels are not the end of the cost. Parts can be purchased on site at the end of electronics. Instructions are included in the book of the secrets of Tesla it is easy to follow, so it is always a non-technological spirit can mount the drive in a couple of hours. Tesla generator can be used day and night to avoid a bank of expensive batteries.

Is Your Race Training Giving You Anxiety?

Fri, 25 Sep 2015 15:00:41 +0000

[caption id="attachment_43799" align="alignnone" width="620"] Photo: Pond5[/caption]

Nathaniel Baker couldn’t be more satisfied with the results of his training for the upcoming New York City marathon in November. He’s in the best shape of his life. He’s lost 10 pounds since the beginning of the year. And the man who could barely jog 20 minutes three years earlier can now push through grueling 10-mile runs.

But he’s made sacrifices. He plans his social life around his workout schedule, even missing out on important events, such as friends’ birthday parties, to fit in runs. “I feel guilty when I take a day off,” says Baker, 41, who works in financial media in New York. “I’ll be at some rooftop bar at a work event eating fattening appetizers, and all I can think is ‘I should be running.’” He even skipped his weekend summer outings to Fire Island because the towns don’t have long enough running paths. “I knew that training wasn’t supposed to be fun, but I think my anxiety has made me a little obsessed,” he admits.

Not the Good Kind

"You can cross a critical threshold, and the anxiety becomes paralyzing.”

A little worry about your workouts is helpful to keep you on track to reach your training goals. It’s that little voice that says, “You’re so not ready for this tri! You better get in an extra long swim this week or you’re gonna kill yourself on race day.” But sports psychologists warn that a little can go a long way. “If someone is getting anxious to prepare for a marathon or big race, there’s a certain amount that’s motivating,” explains Harris Straytner, PhD, sports psychologist in New York and Westchester County. “But you can cross a critical threshold, and the anxiety becomes paralyzing.”

Too much can sap your energy and create a stress response that hurts your performance and health. One recent study found that psychological stress makes it harder for your muscles to recover following resistance exercise. Another study of recreational marathon runners who experienced high levels of perceived stress, anxiety and worry found they had decreased immunity four weeks before the race. And a weakened immune system means a higher risk of contracting the colds and viruses that could sideline athletes on their big day.

Race Day Meltdown

“I was creating too much stress for something that should be a stress relief.”

Anxiety can manifest in other ways, too. Michele Gonzalez, 32, got herself so worked up over trying to make a 3:10 time for the New Jersey Marathon in 2013 that she felt physically nauseous before the event. “I was shaking. I couldn’t eat anything. I’d never experienced nerves like this before,” she says. “My husband kept saying, ‘Calm down. It’s just a race.’” But Gonzalez had written about wanting to make her goal time on her blog NYC Running Mama and felt pressure to report back good news.

“I had bordered on overtraining and felt wiped. I was so focused on that time that anything slower would have felt like a failure,” she says. When she reached the half-way mark, she was on track. Then everything fell apart at mile 17. “When I started to slow down and knew my time wouldn’t happen, I gave up. I just quit,” she says.

Love Your Butterflies

It’s normal to have anxiety about something you’ve never done before. The key is deciding whether you’re going to interpret your butterflies as part of the excitement of competition or a feeling of dread that you won’t do well, explains Jim Afremow, PhD, author of The Champion's Mind: How Great Athletes Think, Train and Thrive. He recommends thinking of a race as a fancy practice.

“It’s the same activity you've been doing for days. A competition is just a special, fun day. Let’s not make it bigger than life,” he says.

Take Back Control

“The element of choice is intrinsic to people enjoying their training.”

For athletes who feel their training has spun out of control, Sam Zizzi, PhD, professor of sport and exercise psychology at West Virginia University, tries to help them remember they have choices. “I say, ‘You decided to run this damn marathon on your own. Is this still working for you? Can we interact with this training schedule in a different way?” he explains. Maybe that means changing up the structure or adding in more cross-training and a greater variety of workouts. “The element of choice is intrinsic to people enjoying their training.”

Or he recommends an extreme solution: “If the athlete really wants to remove the anxiety, then they can stop training altogether,” he says. The idea of not doing it at all can be enough to help people change their perspective and remember they’re in charge.

Pleasure Over Pressure

Besides hurting your performance, workout anxiety has longer-term consequences. You could start to view fitness as an obligation and lose interest in a pursuit that’s good for you. “It makes it that much harder to finish your training and causes people to disengage,” adds Zizzi. Eventually they say, ‘I don't want to do this any more.’”

For Baker, he’s not sure he wants to do another marathon again, but he’s given himself permission to immerse himself fully in his training for this one, even if it dominates his entire life for a few months. “I’ve got to do 200 miles in September,” he says. “I think this is one time when I can be a little crazy.”

Gonzalez, on the other hand, regards her marathon meltdown as a sign that she needed to slow down. “Running is a hobby and is supposed to be fun,” she says. “I was creating too much stress for something that should be a stress relief.” While training for the upcoming Potomac River Run Marathon in November, she’s focused on improving the time of her individual runs rather than preparing to meet a rigid finish time. “It’s going great,” she says. “I’m able to enjoy the entire process again and celebrate my finish as an accomplishment of months of hard work, regardless of what the clock says."

Originally posted September 2014.

The post Is Your Race Training Giving You Anxiety? appeared first on Life by DailyBurn.

Lower Body Blast: 5 Moves for Your Butt, Hips and Thighs

Fri, 25 Sep 2015 11:15:10 +0000

[caption id="attachment_43795" align="alignnone" width="620"] Photo: Pond5[/caption]

This workout comes to you from DailyBurn Fitness/Nutrition Coach Allie Whitesides. You can find more live workouts every day at DailyBurn.com/365.

Whether you want to run faster, Whip/Nae Nae better or simply feel stronger walking up the stairs, it never hurts to give a little more love to your butt, hips and thighs during a workout.

Neglect your lower body too often and you risk losing mobility — that thing that allows you to plop down on the floor to play with your kids, or get up and out of even the cushiest chair with ease. “A lot of people sit all day, so they’re not necessarily using their glute muscles,” says DailyBurn Fitness/Nutrition Coach Allie Whitesides. “And a lot of people are in the car all the time, so we’re not using our leg muscles much, either.”

If all you’ve been doing for your lower body lately is the occasional lunge, it’s time to mix up your routine. “Our bodies move in different directions, not in one direction, so it’s important to mimic that during cross-training,” Whitesides says. That’s why instead of relying on a pattern of “lunge-squat-repeat” — you might want to throw some plié squats, or leg lifts into the mix.

These five moves will help ensure you never get bored working out your backside. Do each exercise two days per week, completing three sets of 12 to fifteen 15 for a lower body burn that hurts so good.

5 Amazing Lower Body Exercises

1. Plié Squat
How to: Stand tall, feet slightly wider than shoulder-width apart, toes pointed out at 45-degree angles (a). Keep your back straight, knees over toes and your weight in the heels of your feet (b). Engage your glutes and thighs as you lower into a deep squat until thighs parallel to the ground (or as close as you can get them) (c). Powering through your heels, push up to return to starting position. Repeat.

2. Lateral Step-Out Squat
How to: Stand up straight, feet shoulder-width apart (a). Keeping toes pointed straight ahead and knees over toes, lower into a standard squat (b). Hold that squat position as you take two steps to your right (c). Pause, then take two small side steps to your left. Repeat.

3. Plank Leg Lift
How to: Get into a high plank position on the floor, hands planted under your shoulders, butt down (a). Engage your abs by pulling your belly button in towards your spine (b). Squeeze your left glute to lift your left leg two inches off the ground, keeping your leg straight (c). Tap your left leg out to the side, then back to starting position. Repeat, then switch legs.

4. Fire Hydrant
How to: Position yourself on your hands and knees, in tabletop position. Engage your abs engaged by pulling your belly button in towards your spine (a). Keeping your hips pointed towards the ground and leg bent to a 90-degree angle, raise your left knee out to the side as high as you can (b). Pause at the top, then return to starting position. Repeat, then switch legs.

5. Lying Leg Lift
How to: Lie flat on your stomach, with your forehead resting on your hands (a). Squeeze your left glute, to lift your left leg and thigh as high off the ground as you can, keeping your leg straight (b). Pause at the top, then lower back down. Switch legs, repeating 10 times on each leg.

Want more workouts YOU can do? Head to DailyBurn.com/365 for a free 30-day trial.

The post Lower Body Blast: 5 Moves for Your Butt, Hips and Thighs appeared first on Life by DailyBurn.

9 Kitchen Tools Every Home Cook Needs

Thu, 24 Sep 2015 15:15:34 +0000

[caption id="attachment_43854" align="alignnone" width="620"] Photos: Pond5[/caption]

Spoiler alert: You don’t need a kitchen that’s as fully stocked as the one on Chopped if you want (read: need) to start cooking. Because what’s really required of you just a bit of patience, a great meal plan and these essential kitchen tools. But with dozens of gadgets, tons of trinkets and other buys that claim to change your cooking skills, it can be difficult to resist purchasing Every. Single. One. Instead, we asked a few experts to spill the secrets on what we should stock in our kitchen cabinets.

“My go-to gadgets are things that make dinnertime as easy as possible,” says Molly Siegler, the Culinary Content Coordinator for WholeFoodsMarket.com. After a day at the office, the cooking process should be as fuss-free as possible — otherwise it’s admittedly difficult to resist takeout. And she’s on to something: Recent research from shows that people who spend more time preparing and cooking meals are more likely to have healthy diets than those who don’t.

Plus, there are tools that can help keep your waistline in check — if you use them well (and with healthy foods, of course). Miranda Hammer, R.D. and founder of The Crunchy Radish, swears by kitchen tools that help boost the flavor and texture of healthy meals like soups, salad dressings or roasted vegetables. These light yet high-flavor options can be saviors in the kitchen, especially for weeknight dinners.

9 Kitchen Tools to Make You a Home Cook Hero

1. Food Processor
Why You Need It: A mini- or regular-sized food processor will make quick work of any herbs or vegetables that need you chopped in no time flat. Plus, most models come with attachments that vary the preparation, says Siegler. This can help keep you inspired to switch up your menu so you’re never bored — even yes, when everything is healthy.
The Steal: Cuisinart Mini-Prep Plus Food Processor ($35; cuisinart.com)
The Splurge: Breville BFP800XL Sous Chef Food Processor ($400; breville.com)

[caption id="attachment_43847" align="alignnone" width="620"] Photo: Pond5[/caption]

2. Sheet Pan
Why You Need It: While these are usually associated with whipping up a batch of cookies, they’re also indispensable for roasting vegetables. It’s an essential to have on hand when you’re planning a week’s worth of meals in advance, not to mention a great way to use up any given CSA haul. (Think of all the omelets, salads and chicken breasts that now have new BFFs.) Hammer’s pro tip: Line your pan with unbleached parchment paper for quick and easy clean up next time you prep produce like this.
The Steal: Farberware Nonstick Bakeware 3-Piece ($10; farberware.com)
The Splurge: Vollrath Wear-Ever Standard Duty Half Size Sheet Pan ($16; vollrath.com)

3. Rubber Spatula
Why You Need It: When you’ve got something blended in your processor, a spatula works far better than a spoon to scrape healthy brownie batter or black bean hummus. It’s also great for flipping flapjacks or meat, but make sure you replace yours as it as soon as you see signs of breaks in the rubber, Siegler says. Usually after a few years of use, you could risk small pieces of the tool breaking off into your food.
The Steal: Good Cook Set of 4 Silicone Spatulas with Bamboo Handles ($8; goodcook.com)
The Splurge: Bekith Sillicone Spatulas, Set of 4 ($10; bekith.com)

[caption id="attachment_43848" align="alignnone" width="620"] Photo: Pond5[/caption]

4. Microplane
Why You Need It: Grating ginger, hard cheeses and citrus is child’s play when you’ve got a microplane on hand. Hammer likes using hers to add citrus zest to dressings, sauces and dishes and add a world of flavor. Forget the heavy, sugar- and fat-laden sauces of yesterday — using a microplane proves there are plenty of ways to please your taste buds without doubling down on calories. And with great flavor comes great, healthy meals, right?
The Steal: Microplane 40020 Classic Zester ($6; microplane.com)
The Splurge: Sur La Table Microplane Soft-Handle Zester Grater ($15; surlatable.com)

[caption id="attachment_43851" align="alignnone" width="620"] Photo: Pond5[/caption]

5. Wooden Spoon
Why You Need It: A savvy steal by nature, this carefully chosen basic is great for whipping up sides, soups, stews and stir-frys. Especially when it comes to garlicky soups or fragrant curries, since wooden spoons won’t absorb food odors. You can also use these babies to stir rice without scraping or damaging your pot. Siegler recommends rubbing your wooden spoons with beeswax once or twice a year, which will help seal them and prevent cracks.
The Steal: Chef Craft Maple Wooden Spoon Set in Brown ($5; chefcraft.com)
The Splurge: OXO Good Grips Wooden Spoon Set, 3-Piece ($12; oxo.com)

[caption id="attachment_43849" align="alignnone" width="620"] Photo: Pond5[/caption]

6. Salad Spinner
Why You Need It: A thorough cleaning of produce can help reduce your risk of contamination, whether you choose organic or not. And when it comes to actual clean eating, a spinner is a must for giving your greens (or other produce) a rinse. You’ll be able to dry leaves quickly without wasting loads of paper towels, says Hammer. And anything that helps the environment gets a check plus in our book.
The Steal: Ikea Tokig Salad Spinner ($11; ikea.com)
The Splurge: Rosle Salad Spinner ($99; rosleusa.com)

7. Enamel Cast Iron Skillet
Why You Need It: While this item tends to fall in the expensive range of kitchenware, Siegler notes that they last forever and won’t require as much upkeep as traditional cast irons, which need to be meticulously seasoned and cleaned after every use. From searing tuna steaks to whipping up a quick weeknight stir-fry, an enamel cast iron skillet functions as a stovetop must-have for any (and maybe every) meal.
The Steal: Le Chef Enamel Cast Iron Blue Deep Skillet 10” ($33; lechefcookware.com)
The Splurge: Le Creuset Signature Cast Iron Deep Skillet 12” ($200; lecreuset.com)

[caption id="attachment_43852" align="alignnone" width="620"] Photo: Pond5[/caption]

8. Slow Cooker
Why You Need It: During pretty much any season, a slow cooker can lend a helping hand for novice chefs: it’s low on effort (think: mix, set the temp and go) and high on the taste returns. All you need to do is pop ingredients into the gadget in the a.m., head out the office, and come home to some Thai spaghetti squash. Or, prep breakfast like this honey-vanilla multigrain hot cereal the night before, and you’ll be able to jumpstart your day without lifting a finger.
The Steal: Hamilton Beach Stay or Go 6-Quart Slow Cooker ($24; hamiltonbeach.com)
The Splurge: KitchenAid Stainless Steel Slow Cooker ($89; kitchenaid.com)

9. High-Speed Blender
Why You Need It: Today’s high-speed blenders are nothing like the 1950s models you saw in your grandmother’s kitchen. In fact, not only are they advanced technologically, but Siegler loves high-speed blenders for their versatility, too. “Not only are [blenders] awesome for smoothies, but they [can also] make super fast sauces and soups,” she says. “Depending on the speed of the blend, you can make things feel creamier,” she notes, which means you can leave out extra oil or cream and still enjoy comfort-esque treats, like this dairy-free but totally delicious Creamy Curried Cauliflower Soup.
The Steal: Ninja Professional Blender ($106; ninjakitchen.com)
The Splurge: The Vitamix 5300 Series ($492; vitamix.com)

Disclosure: All products featured on our site are hand-picked by our editorial team in the hopes of getting you closer to your health and fitness goals. We only recommend products we love and believe that you will, too. If you come across an affiliate link on our site, that means we receive a small commission should you decide to make a purchase.

The post 9 Kitchen Tools Every Home Cook Needs appeared first on Life by DailyBurn.

Yoga Made Simple: 3 Stretches You Need in Your Life

Thu, 24 Sep 2015 11:15:41 +0000

[caption id="attachment_43626" align="alignnone" width="620"] Photo: DailyBurn[/caption]

While some people seem born with the ability to pop into the splits at any given moment, others struggle to even straighten their legs (raises hand). But just because you can’t touch your toes, doesn’t mean you’re not a yogi!

“Yoga is more about balance, the balance between flexibility and strength,” says Briohny Smyth, creator of DailyBurn’s Yoga Made Simple program. And there are plenty of modifications you can make to each pose until you advance in your practice, Smyth notes.

Deep stretches can also be a great way to de-stress your body and mind (regardless of how goofy you look while doing them). “When we get in touch with our body we’re out of our head,” Smyth says. “Through breathing and moving, yoga allows you to focus on something else for that movement in time. It’s releasing the physical stress, which is giving you more mental space.”

These three moves from Yoga Made Simple each offer up an amazing stretch that will leave you feeling stronger all over. Do the individual moves here, or join a Yoga Made Simple workout for the full flow.

3 Yoga Poses to Stretch Your Entire Body

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1. Runner’s Lunge
How to: From a forward fold, place your hands on the ground and step your left foot back, placing your left knee down on the ground and bending your right knee to a 90-degree angle (a). Heel-toe your right foot to the right side of the mat and angle your right toes out to the front corner of the mat, coming on to the pinky-toe edge of your foot, so you can see your arch. Keep your toes lifted (b). Extend your chest forward as you inhale (c). Bring your elbows down onto the mat, or rest them on top of a blanket (d). Hold in this position, or for a challenge, tuck your left toes under and lift your knee off the ground (e). Move back and forth from the tips of your left toes to the ball of your left foot (f). Keep your tailbone drawn towards your left heel, and your belly pulled in towards your spine. Hold for 20 to 30 seconds, then repeat on the opposite side.

[caption id="attachment_43620" align="alignnone" width="620"] GIF: DailyBurn[/caption]

2. Eagle Pose
How to: From a forward fold, place your hands on the ground and step your right foot back, placing your right knee down on the ground (a). Inhale and reach your arms straight up over your head, then bring them back out in front of you to chest level (b). Pull your shoulder blades back, and wrap your right elbow underneath your left. (c). Try your best to place your right fingertips to the palm of your left hand. Then, press your hands away from your body and lift your elbows up, drawing your shoulder blades down your back (d). To challenge your balance even more, lift your elbows and lean back over your shoulder blades. Inhale and exhale, then unwind your arms down to the ground. Repeat on opposite side.

[caption id="attachment_43622" align="alignnone" width="620"] GIF: DailyBurn[/caption]

3. Flip Your Dog
How to: Start in downward dog. Inhale and lift your left leg up and back, bending your knee to open up your hip (a). Rise onto the ball of your right foot, then spin onto the blade edge of your right foot, shifting your right shoulder over your right wrist (b). Drop your left foot behind you, and then flip your left arm over your head, so you’re looking at the ceiling (c). Inhale, stretch your left arm up and as you exhale, come back into one-legged down dog. Repeat on opposite side.

Ready to try Yoga Made Simple? Head to DailyBurn.com/YogaMadeSimple to sign up for a free 30-day trial.

The post Yoga Made Simple: 3 Stretches You Need in Your Life appeared first on Life by DailyBurn.

The Obesity Map You Need to See: How Does Your State Do?

Wed, 23 Sep 2015 16:15:17 +0000

[caption id="attachment_43824" align="alignnone" width="620"] Photo: Behavorial Risk Factor Surveillance System, CDC[/caption]

We’ve got good news and bad news. While obesity rates aren’t rising (that’s the good news), they’re still holding steady throughout the country. Nothing illustrates this more than the map above, recently released by the U.S. Centers for Disease Control and Prevention (CDC).

See all those colors? That indicates that in 2014, not a single state had an obesity rate of less than 20 percent. In fact, 19 states had a population with a 30–35 percent prevalence of obesity (that’s all the orange you see). Plus, the three states highlighted in red (Arkansas, Mississippi, West Virginia) had obesity rates of 35 percent or greater. According to CNN, two of those states, Mississippi and Virginia, were the first states to ever report more than 35 percent of the population as obese, back in 2013 — and now they have some company.

Overall, the Midwest has the greatest prevalence of obesity, with the South coming in a close second. Even more concerning: These statistics were gathered using self-reported data (participants gave their height and weight over the phone). And if you’ve ever fibbed about your weight (who hasn’t), you know that means these results might be low-balling the actual obesity rates throughout the country.

Why U.S. Obesity Rates Are So Scary

So why should you care? Obesity can lead to conditions such as heart disease, stroke and type 2 diabetes. Plus, it’s pretty darn expensive, too. The estimated yearly medical cost of obesity in the U.S. was $147 billion in 2008, according to the CDC.

If you’re feeling inspired to clean up your eating habits, check out these resources that will make it easy to skip the processed fare in favor of fresh produce and lean protein.

The Beginner’s Guide to Clean Eating

6 Easy Tips for Clean Eating on a Small Budget

The Dirty Dozen: What to Buy Organic [Infographic]

5 Ways to Eat Healthy When Your Family Doesn’t

How to Eat Healthy for Less Than $4 a Day

The post The Obesity Map You Need to See: How Does Your State Do? appeared first on Life by DailyBurn.

3 Yoga-Inspired Moves to Improve Mobility Now

Wed, 23 Sep 2015 15:15:04 +0000

[caption id="attachment_43786" align="alignnone" width="620"] DailyBurn 365[/caption]

These moves come to you from DailyBurn 365 trainers Becca Pace, Cheri Paige Fogleman and Gregg Cook. For access to new, live workouts every day, head to DailyBurn.com/365.

While high-intensity interval training has a time and a place, sometimes our bodies crave a workout with a more relaxed pace. But slower doesn’t mean easier! These yoga-inspired moves will still give your muscles a run for their money. Not only will they help build strength and stability from head to toe, they'll help boost mobility (the secret sauce for getting deeper into those squats and lunges).

Far from a master yogi? No problem — these moves are easy-to-learn even if you’ve never done a down dog in your life. Sneak them into your next sweat session and you’ll be stronger and more limber, no equipment necessary.

3 Yoga-Inspired Moves

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1. Chair with a Twist
Targets: Obliques, quads, glutes
How to: Stand with your feet hip-width apart and your arms extended overhead (a). Keeping your left arm up, squat down on an exhale and twist your torso to the left, bringing your right arm to your left knee. Concentrate on sinking down into your heels and sending your bottom back (b). Inhale and rise back up, bringing both arms back overhead and straightening your legs (c). Repeat on the other side, then alternate sides for 60 seconds.

[caption id="attachment_43783" align="alignnone" width="620"] GIF: DailyBurn 365[/caption]

2. Forward Fold to Side Plank
Targets: Abs, obliques, shoulders
How to: Stand up straight with your hands on your hips. Exhale and bend forward from your hips (a). Lengthen your front torso and bring your palms or fingertips to the floor in front of your feet. Bend your knees and place your hands on the ground, and slowly walk your hands out until you reach plank position (b). Next, transfer your weight to your left side, so you’re in a side plank position — stacking your right foot on top of the left, while balancing on your left arm, right arm extending towards the ceiling. Hold for one breath (c). Repeat on the other side, and then alternate sides for 60 seconds.
Modification: While in plank, keep your top leg straight but bring your bottom leg down so you are on one knee, like Becca demonstrates in the GIF above.

[caption id="attachment_43784" align="alignnone" width="620"] GIF: DailyBurn 365[/caption]

3. Triangle Stretch
Targets: Hamstring, groin, chest, shoulders and back
How to: Stand with your feet hip-width apart, and extend your arms out to the side (a). Walk your feet apart roughly two steps and turn your right toe out 90 degrees. Shift your weight to your left hip, so both of your legs are straight (b). Keeping a flat back, pivot from your hips and extend your torso over the plane of your leg. Slide the back of the right hand down the inner right shin while keeping the other arm extended towards the ceiling. Your head should be in a neutral position or you can gaze at your top hand (b). Hold for 15 seconds, then rise up and perform sequence on the other side.

Want more no-equipment moves like these? Head to DailyBurn.com/365 for new workouts daily, free for 30 days.

The post 3 Yoga-Inspired Moves to Improve Mobility Now appeared first on Life by DailyBurn.

5 ‘No Excuses’ Tricks to Stick to Your Workouts

Wed, 23 Sep 2015 11:15:20 +0000

[caption id="attachment_43750" align="alignnone" width="620"] Photo: Pond5[/caption]

We’ve all had those days where we forget our sneakers, or just don’t get moving in time to squeeze in some cardio. But if you find yourself regularly skipping workouts for silly reasons (“I just washed my hair!”), it’s time to organize your life in a way that makes it easier to embrace exercise.

Contrary to popular belief, creating a seamless fitness habit isn’t just about willpower. “Most of getting to the gym comes down to preparation and habits,” says Mark Crabtree, ATC, founder of Ignite Fitness in Naperville, Illinois.

Streamlining your daily routine will help eliminate excuses that might derail you during moments of weakness. “You only have a limited supply of willpower on any given day,” says Christine Carter, Ph.D, sociologist and author of The Sweet Spot. “When something is a habit, you’re running on autopilot, so you don’t have to draw on those limited sources of self-control.”

These easy tricks will pinpoint what’s keeping you from getting fit — and help you learn how to get back on track with your routine.

No Excuses: 5 Ways to Stick to Your Workouts

1. You always forget to pack your gym bag.
“If you’re continuously forgetting something so necessary to your workout, each time it is like a little act of self-sabotage,” says Carter. For two weeks, put a Post-it on your sneakers saying, “Do you have all your gear?” Eventually you’ll automatically remember to check, even when your sneakers are sans reminder.

Another clever option is to get a gym bag with separate sections, so you can more easily see if you’re missing something vital. “Bags are individual to each person, but it can help to have one with compartments for your sweaty stuff, for your work clothes, for snacks and water, and for things like keys,” says Crabtree.

2. You’re too ravenous by the end of the day.
“Solve this problem by preparing your meals for each week in one go,” says Carter. (Or, start with these 12 brilliant meal prep ideas to free up your time.) Horrified by the thought of eating a turkey sandwich prepped three days before? Try to at least plan your menus, so you can stock up at the grocery store on Sunday.

“Treat your workout as if it’s a meeting scheduled with yourself.”

Post-work trips to Whole Foods are a surefire way to foil your goal of going to the gym before dinner. One solution could be introducing a pre-workout snack into your routine to tide you over. Not only will it fuel you, but “that food becomes part of your mindset. When you eat it, you know a workout is coming soon,” says Crabtree. If they aren’t perishable, consider putting a week’s worth of snacks in to your gym bag so you don’t have to remember to do it each day.

3. You’re digging through the hamper in the morning.
No, we’re not going to tell you to sleep in your gym clothes (just lay them out the night before). Because no matter how comfy those Nike leggings may be, you should designate them strictly for working out. “Don’t wear workout clothes to sleep or lounge around the house in,” says Crabtree. “When your brain ties those clothes only to exercise, it will start to get into the right frame of mind when you put them on.” Plus, there’s less of a chance of your gear being dirty when you need it, if you’re not living in it 24/7.

4. You stay up too late and skip morning workouts.
Ah, the siren song of bypassing bedtime in favor of scrolling through your Instagram feed. Give yourself a hard deadline for when you’ll quit your screens for the day — and publicize it, says Carter. “Tell colleagues, friends and family that you won’t be texting, talking on the phone, or emailing after a certain time,” says Carter. That may sound extreme, but sleep is a key part of making gym time non-negotiable. “Most people would not skip a doctor’s appointment, a meeting with their lawyer, or a work meeting,” says Crabtree. “Treat your workout as if it carries the same importance — it’s a meeting scheduled with yourself.”

5. You get shut out of workout classes because you never register on time.
Self-sabotage strikes again! “When you’re truly motivated to do something that requires a reservation, you’ll make it,” says Carter. Check out these workout motivation tips, then set at least one weekly calendar reminder to prompt your sign-ups (end date: never). It’s best if you can do all your registration at once, says Carter, but feel free to set multiple prompts if you need to. Even better, find a workout solution that gives you access any time of day (hello, DailyBurn 365!).

What’s your favorite trick for sticking with your gym plans? Tell us in the comments section below.

The post 5 ‘No Excuses’ Tricks to Stick to Your Workouts appeared first on Life by DailyBurn.

10-Minute Gazpacho Recipe

Tue, 22 Sep 2015 15:15:39 +0000

[caption id="attachment_43675" align="alignnone" width="620"] Photo by Renee Blair[/caption]

Feeling uninspired in the kitchen? Allow us to change all that. This foolproof gazpacho recipe takes a mere 10 minutes to make. Simply chop seasonal produce like juicy watermelon, tomato and cucumber and throw everything into a food processor. It’s served cold so you won’t even need to turn on your oven — win! Plus, because the Spanish-inspired soup is jam-packed with vegetables, it works well as a light snack or as a complement to a heartier entrée.

[caption id="attachment_43678" align="alignnone" width="620"] Photos by Renee Blair[/caption]

Watermelon and Tomato Gazpacho Recipe

Serves: 2

[skinnybox]

Prep time: 10 minutes

Ingredients

2 cups chopped watermelon
1 cup chopped tomato
1/2 cup chopped cucumber
1/2 cup chopped red bell pepper
1 clove garlic
3 tablespoons olive oil
1/2 teaspoon crushed red pepper flakes
1/4 cup chopped fresh basil
1 teaspoon apple cider vinegar, plus more to taste
Sea salt, to taste

Preparation

Put all ingredients into a food processor and process until smooth. Add salt and more vinegar to taste.
Serve garnished with chopped vegetables and basil, if desired.

For more recipes from Renee, visit www.nourishtheroots.com and follow her on Facebook.

The post 10-Minute Gazpacho Recipe appeared first on Life by DailyBurn.