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You’ve spent years watching Serena battle it out on the tennis court. Now, you’re ready to hit the ball yourself — but you have no idea where to start. Whether you’re intrigued by the outfits, the camaraderie of team play or the stress release of slamming that ball with all your might, tennis is also a great workout. You’ll burn up to 490 calories per hour playing a one-on-one match.

“Tennis is a unique sport that tests every part of your body,” says Maureen Diaz, National Coach at the United States Tennis Association’s (USTA) Player Development Training Center. “It will tone your shoulders, biceps, triceps, calves, hamstrings, quadriceps — using muscles you never knew you had.”

RELATED: U.S. Open Tennis Tips from the Bryan Brothers

Ready to get swinging? This tutorial from Diaz and Scott Hausthor, manager of the USTA Player Development Training Center in Flushing, New York will help you learn the most common grips and strokes you’ll need on the court. You’ll be rallying in no time!

Get a Grip

The first thing you’ll need to know is how to hold the racket. Sounds simple, but the proper “grip” will help you achieve maximum control and power on the court. The most common grips used by beginners include the Continental, Eastern and Semi-Western. The butt of your racket is shaped like an octagon, and players typically use the eight sides, known as bevels, to navigate the different grips. Practice your grips before hitting the court so you know what to do before a ball is flying at your face.

1. Continental
While you can use this grip for every shot, it’s best suited for serves, volleys and overhead swings. Think of it as though you were holding a hammer.
Benefits: This grip will give you a slightly open racket face, allowing for control for quick, defensive shots.
How to: As you’re looking at the butt of the racket, consider the top Bevel 1, and work your way clockwise for each subsequent bevel (a). Make a v-shape with your thumb and forefinger on top of the handle (b). The knuckle of your index finger and the heel of your hand should rest on Bevel 2 (c).

RELATED: 5 Major Benefits of Total-Body Workouts

2. Eastern
This grip is most commonly used for forehand strokes and is fairly similar to the Continental. It allows for fast, flat shots and the grip feels similar to as if you were shaking someone’s hand.
Benefits: This grip can help you flatten out the ball to make it more difficult for your opponents to return.
How to: Rest your index knuckle and heel of your hand on the third bevel (a).

3. Semi-Western
The semi-Western grip is an alternate option for forehands, and allows you to hit higher balls and gives you a bit more control than the Eastern grip. Your arm will be in the same position as a fist pump.
Benefits: Because of the topspin that the semi-Western grip generates from the closed racket face, this grip is best for more aggressive shots.
How to: Put your racket face flat on the ground and pick it up (a). Where you pick it up will naturally be with your index knuckle and heel of your hand on Bevel 4 (b).

The Right Strokes

Every tennis player, from first-timers to Rafael Nadal, relies on the same four basic strokes: forehand, backhand, volley and serve. Once you’ve got these down, you’ll be ready to take on your opponent.

1. Forehand

What It Is: You’ll rule the court with this is shot made by swinging the racquet across your body with your dominant hand, after the ball has bounced.

How to: Start with the racket in your right, or dominant hand, using a grip between Eastern and Semi-Western, and stand with feet parallel to the net (a). As the ball approaches, keep your elbow slightly bent and swing the racket back behind your body in a circular motion (b). Step forward onto your left foot, angling it slightly towards the net, and pivoting on the toe of your back, right foot, heel raised (c). Make contact with the ball just in front of your body with your racket parallel to the net (d). After contact, continue the swing across your body on an upward diagonal, finishing with your racket over your left shoulder (e).

2. Backhand

What It Is: If the ball is rocketing towards your non-dominant side, never fear. With this forceful two-handed shot, you’ll swing the racket from the opposite side of your body — with the back of your dominant hand facing forward. It’s also a groundstroke, meaning that it is used after the ball has bounced.

How to: Start with a two-handed grip, with your right, or dominant hand on the bottom in a Continental grip and your top, or left hand in an Eastern grip (a). Stand in your ready position facing the net, toes forward, shoulder-width apart (b). As the ball approaches, shift your stance, planting your left foot parallel to the net, as you bring the racket behind the left side of your body, keeping elbows slightly bent (c). Step forward with your right foot to meet the ball out in front of your body, keeping both hands on the racket (d). Follow through with your swing, ending with the racket behind and above your right shoulder (e).

RELATED: 7 Must-Have Products for Sun Protection

3. Volley

What It Is: The ultimate power move, this shot requires just a slight swing. It’s executed before the ball bounces on the ground — and typically from close to the net.

How to: Hold the racket in a Continental grip with your right hand, placing your left hand above it (a). Your ready position will be with your racket in front of you and your feet facing the net, shoulder-width apart (b). Shifting your toes to the right, turn to your forehand side and swing the racket back slightly, until it is just in line with your body (c). Step forward with your left foot as you make contact with the ball (d). Cut off your swing just after making contact with the ball (e).

 4. Serve

What It Is: This is the shot that starts each point. Your goal: To land the ball in the box diagonally opposite from you on the other side of the net. Grunting, optional.

How to: Your ready position will be holding the racket in your right, or dominant hand, using a continental grip, ball in your left hand (a). Stand with your feet shoulder-width apart, parallel to the net (b). Swing the racket behind your body and above your head (c). Toss the ball just above head height, releasing at eye level (d). Tip your shoulders and pelvis back slightly, and make contact with the ball as you swing your racket over your head and in front of your body (e). As you hit the ball, your upper body will be fully extended as you plant your left foot, pivoting forward on your right foot (f). Follow through bringing your racket across your body, finishing with it near the court under your left arm. Recover back into your ready position (g).

The post The Beginner’s Guide to Playing Tennis (Or Faking It Well) appeared first on Life by DailyBurn.

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It’s a vicious cycle: First, in a fit of motivation, you decide this is it. You’re going to wake up at the crack of dawn to pump some iron, or hit up that new treadmill class after work, and go all out with your workout routine. But after a few months (or maybe weeks, no judgment!) of sticking to your exercise plan, things go awry. Life gets in the way, and your workouts are put on the back burner until that inner urge to get in shape hits you all over again. Frustrating, right? Know that you’re not alone in your struggle.

RELATED: 6 Reasons Why You Can’t Out-Exercise a Bad Diet

“People have a hard time sticking to fitness plans for two core reasons. One is because the motivation isn’t there,” says Michelle Segar, PhD, a motivation scientist and author of No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness. The second reason? “[They] don’t give themselves permission to prioritize self-care,” she says. But Segar proves you can fall in love — and stick with — a workout routine. Whether you’re an exercise newbie or a weekend warrior, here’s Segar’s cheat sheet to perfect motivation — or just a friendly reminder to keep going strong.

The 4 Steps to Fall in Love With Fitness

1. Find Meaning
The first step in revolutionizing your exercise routine is to determine what working out actually means to you. “You assign meaning to things based on your beliefs and past experiences,” says Segar. So there are a wealth of reasons you may harbor negative feelings towards exercise — even just thinking of a workout as one more thing to cross off a crazy-long to-do list can fill each one with a sense of dread. Instead, look for positive motivation (like how awesome exercising makes you feel in the short-term) to create an insatiable workout craving.

To pinpoint your purpose, start by asking yourself whether you see exercise as a chore or a gift. If you see it as a chore, motivation is likely your issue. If you think of it as a gift but still can’t make the habit stick, chances are you don’t feel comfortable prioritizing it in your day. But the good news: The next three steps can help solve both of these problems.

2. Raise Awareness
Once you’ve found your meaning, the next step is to increase your self-awareness. After all, acknowledging how strong, empowered or connected to your body you feel is one of the best ways to reap the short-term benefits of your time on the mat. “When you [immediately] get a positive reward for doing something, it unconsciously motivates you to keep wanting it,” says Segar, who notes that desire is a very powerful motivator. Focusing less on the long-term payoffs (like tighter abs or lower cholesterol), as great as they may seem, and more on the immediate mental and physical boost, can be the exact motivation you need.

RELATED: The 15 Most Underrated Exercises, According to Trainers

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3. Give Permission
Exercise is so much more than just getting your body moving. It can reduce stress, amp up your happiness, and offer some solid proof of how much you can accomplish if you put your mind to it. “Yet people have a hard time sticking with exercise,” says Segar. Chances are you put your job, your family and what other people want from you ahead of your own needs. So go on, put yourself first with an hour (or even just 30 minutes a day!) of workout time.

“We’ve been socialized to not consider well-being important, but you have to [take care of] yourself in order to give your all to everything you care about,” says Segar. Once you realize the day-to-day effects exercise has on your mood, happiness and overall ability to get things done, it will be easier to give yourself the permission to always find time for a quick sweat session.

RELATED: 7 Reasons to Never Miss a Monday Workout

4. Make a Strategy
Bottom line: It all comes down making a plan of action. “You have to figure out the logistics of negotiating exercise within your complex life,” says Segar, otherwise you’ll put yourself back at the starting line. One of Segar’s top tips is to think about a space in your day where you could fit in just five minutes of exercise, like doing a loop or two around the office on your way to lunch. (Or this amazing two-minute routine. Carrying one of these amazing lunch boxes.) “Then ask yourself what excuses you come up with, like that you need to get lunch as quickly as possible so you can return to your inbox,” says Segar.

Part of your strategy needs to be uncovering your personal sneaky excuses, then removing whatever obstacles are standing in your way. It can sound potentially overwhelming, so taking baby steps is an ideal way to start. “If you were new to strength training, you wouldn’t start with a 20-pound weight,” Segar says. Learning to love exercise is a process, but the payoff is more than worth it. You’ll feel stronger, leaner and happier once you dive in.

The post How to Fall in Love With Fitness in 4 Easy Steps appeared first on Life by DailyBurn.

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Dirty dishes are our nemesis, which is why we created this one-pot baked chicken recipe. Everything can be sautéd and baked in just one oven-safe skillet, so you won't have a mountain of pots and pans to clean up after dinner. It's a win for your taste buds, too — the recipe doesn’t skimp on gooey mozzarella and Parmesan but it's still roughly 300 calories a serving. Every bite bursts with flavor from sun-dried tomato pesto and heart-healthy garlic. Did we mention it takes a quick 30 minutes to whip up? Make it tonight for a light and fuss-free dinner.

RELATED: 16 Healthy Chicken Recipes That Don’t Suck

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Easy One-Pot Baked Pesto Chicken Recipe

Serves: 6

Prep Time: 20 minutes
Cook Time: 30 minutes

[skinnybox]

Ingredients

2 tablespoons olive oil
1 medium zucchini, cubed
1 eggplant, cubed
2 teaspoons minced garlic
1 1/2 pints cherry tomatoes, halved
1/2 cup sun-dried tomato pesto
1/2 cup marinara sauce
1 pound chicken breasts, sliced
Salt and pepper, to taste
5 slices mozzarella cheese
2 tablespoons chopped fresh basil
Parmesan cheese

Preparation

1. Preheat oven to 350°F.
2. Pour olive oil into a large, oven-safe skillet, and warm over medium heat.
3. Sauté eggplant and zucchini with garlic for two to three minutes. Once vegetables soften, remove from heat.
4. Add cherry tomatoes to the skillet and stir in sun-dried tomato pesto.
5. On a cutting board, season chicken strips with salt and pepper to taste. Next, lay the chicken strips on top of mixed vegetables, pushing them down a bit so some of the vegetables come to the top.
6. Spread marinara sauce on the chicken. Lay the mozzarella cheese on top and place skillet in the oven for about 30 minutes, or until chicken is cooked through.
7. Remove from oven and sprinkle with chopped basil and freshly grated Parmesan cheese before serving.

Pro Tips

• Don’t have an oven-friendly skillet? Simply use a regular skillet and transfer sautéed ingredients to a casserole dish before baking.

For more recipes from Alexa, visit Simple Roots Wellness.

The post Easy One-Pot Baked Pesto Chicken Recipe appeared first on Life by DailyBurn.

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This workout comes to you from DailyBurn trainer Justin Rubin. You can find more no-equipment moves in his True Beginner program at DailyBurn.com.

Drop it like it’s hot? How about drop it like a squat? If you usually shy away from lower body exercises in favor of above the belt training, it’s time to wise up. Whether or not weight loss is your goal, you’ll get serious pay-off by training your lower half. Your quads, hamstrings and glutes are home to some of the biggest muscles in your body, and those muscles will torch calories both during and after your workout, thanks to excess post-exercise oxygen consumption (EPOC), the process by which your body replenishes its oxygen stores.

Plus, working your lower body will pay off in about a million different ways. “Lower body strength, much like your core, is a foundation for all fitness,” says Justin Rubin, DailyBurn trainer for True Beginner. Challenging your legs and glutes will translate to better balance, strength and agility — all of which are important for day-to-day activities like racing up the stairs (without burning thighs) or even getting low on the dance floor.

RELATED: 9 Reasons Not to Skip Leg Day

Best of all, you don’t even need a pimped-out gym to get started. We asked Rubin to demonstrate four beginner-friendly moves that can be done pretty much anywhere. (Translation: No equipment required!) For a solid workout, repeat each exercise for one minute, doing as many reps as possible. Then recover for 30 seconds. Complete five rounds and you’ll start to feel the burn! If you want an extra challenge, try the optional towel modifications listed below each description to engage your upper body as well.

4 No-Equipment Lower Body Exercises

1. Reverse Lunges
Targets: Quads, hamstrings, glutes, core

How to: Begin standing with your feet hip-width apart, hands on your hips (a). Shift your weight onto your left leg and step your right leg straight behind you (b). Lower directly downwards until your front and back knees are at 90-degree angles. Hold for one second (c). Next, engage your left thigh and push off your right leg, coming back to a neutral, standing position (d). Repeat on the other side, alternating sides for a minute.

Extra credit: Hold a towel taut between your hands. When you step back for a lunge, twist your upper body in the opposite direction of your back leg. (Example: Twist to the left when you step back with your right leg.)

RELATED: Hate Crunches? 6 Better Core Exercises for Beginners

2. Squats
Targets: Glutes, quads, hamstrings

How to: Begin with your feet under your hips, legs no wider than your shoulders. Your bodyweight should be in your heels and your arms should be relaxed by your sides (a). Keeping your chest upright and your shoulder blades pulled back, bend your knees and sink down, making sure your knees do not extend beyond your toes. Your arms should extend straight in front of you. Imagine you are touching your butt to a chair (b). Now, drive through your legs and squeeze your glutes to stand back up, letting your arms come down to your sides again (c). Repeat for one minute.

Extra credit: Hold a towel taut between your hands. As you squat down, bring your arms overhead, so your face is in between your biceps. When you drive upwards to stand back up, slowly let your arms come back to your sides. 

3. Side Lunges
Targets: Quads, hamstrings, glutes, core

How to: Stand with your feet hip-width apart, hands on your hips (a). Take a wide step to the left, letting your left foot point diagonally away from you and keeping your right foot planted (b). Keeping your weight in your heels and your chest lifted upwards, turn your left foot and knee out slightly as you sink down into a lunge. Make sure your knees do not come over your toes (c). Next, push off with your left leg, engaging your inner thighs and glutes, and bring the leg back to the neutral starting position (d). Repeat on the other side, alternating sides for a minute.

Extra credit: Want to engage the muscles in your arms? Hold a towel taut between your hands, with your arms extended straight upwards. When you step to one side for a lunge, bring your arms down so the towel touches your outer thigh. Bring your arms upwards as you step in.

RELATED: 3 Quick HIIT Workouts for Beginners

4. Curtsy Lunges
Targets: Glutes, quads, inner thighs

How to: Stand with your feet hip-width apart, hands on your hips (a). Shift your weight to your right side and step your left leg behind your right leg so your legs are crossed. If you imagine a clock underneath you, your left toes should be at roughly 4 o’clock (b). Bend both knees, not letting them come over your toes, and sink into the lunge, keeping your chest upright (c). Engage your quads and squeeze your glutes as you drive off your left leg, standing up and bringing it back to the starting position (d). Repeat on the other side, alternating sides for one minute.

Extra credit: When standing upright, hold the towel taut in front of your chest. As you step to each side for the curtsy lunge, extend your arms and bring them down so the towel is in front of your shin. Be sure to maintain good upper body posture. Once you drive off your back leg, bring your arms and towel back to your chest.

To try True Beginner free for 30 days, head to DailyBurn.com/truebeginner.

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 4 Lower Body Exercises You Can Do In Front of Your TV appeared first on Life by DailyBurn.

[caption id="attachment_43085" align="alignnone" width="620"] Photos: Instagram (left); Instagram (right)[/caption]

There’s nothing like witnessing a breathtaking feat of athleticism to rev you up for your next workout (a DailyBurn workout, of course!) — especially at the beginning of the week. That's why we’re looking back at the World Track and Field Championships, which wrapped up yesterday in Beijing. The exciting races and relays offered up some seriously inspiring moments that went way beyond just the thrill of cheering on a winner. (Though that is, of course, awesome in itself.)

RELATED: Hate Running? 25 Ways to Learn to Love It

So whether you’re training for your first 5K or are a total gym rat, you’ll relate to these hard-to-believe, but totally inspiring incidents. (Spoiler alert: One runner was forced to go shoeless!) The way these athletes reacted to the challenges at hand might just inspire you to recommit to dominating whatever workout you’ve got scheduled for this week. Check them out below.

3 Crazy Moments from the World Track Championships

1. Usain Bolt Rolls With the Punches
Did your heart stop for a second when watching the video above? Same. Mere moments after Jamaican track superstar Usain Bolt won the gold medal in the 200-meter race, a photographer on an out-of-control Segway scooter literally plowed him down on the track. Though it could have been a career-threatening moment, Bolt almost popped back to his feet. Later, he laughed at a press conference, saying, “The rumor I’m trying to start right now is that [American rival] Justin Gatlin paid him off.” He followed up with a Facebook post that said it all: “Unshakeable, Unbreakable, Unstoppable.” Carry that mantra with you — we’ve already put it in our pockets.

RELATED: 19 Reasons to Work Out (Beyond the Perfect Body)

Hats off to @trackjenny, who finished that race without her left shoe. Looks like it flew off with about 300m to go. pic.twitter.com/CiLGkDh3Ij

— USATF (@usatf) August 25, 2015

2. Jenny Simpson Goes (Unexpectedly) Shoeless
American runner Jenny Simpson didn’t let the fact that she was only wearing only one shoe stop her from finishing her 1500-meter race at the World Championships. Her wayward cleat slipped off her left foot after another runner stepped on her shoe mid-course. Simpson, who came in first place in the event in 2011 and second in 2013, was a contender to medal in 2015 again. Despite her relatively disappointing finish in 11th place this time around, Simpson kept her cool and demonstrated what it truly means to tough it out. Next time you complain, think of Simpson and how she crushed her race in just one shoe.

RELATED: The 25 Craziest Workout Excuses Trainers Have Ever Heard


3. Emily Infield Claims the Bronze
Talk about an inspiring finish to kick-start your week! On Tuesday, August 25, American runner Emily Infield nabbed a bronze medal in the 10,000-meter race, overtaking fellow U.S. teammate Molly Huddle in the final seconds of the competition, after Huddle started celebrating early. Infield’s training partner, the elite marathoner Shalene Flanagan, told Runner’s World that Infield had been specifically practicing pushing herself at the end of her races. “I’m always telling Emily to run through the line and to pace herself so she has one extra gear in the last 100, so I’m taking partial credit,” Flanagan said. We’d say it paid off.

How’s all that for some #MondayMotivation?

Now we want to hear from you! Tell us how you get pumped up for the week and tweet us @dailyburn using #MondayMotivation.

The post 3 Great Moments from the 2015 World Track Championships appeared first on Life by DailyBurn.

Celebs and athletes love touting the benefits of fancy exercise systems and zillion dollar recovery treatments. But when you're not on a Lifestyles of the Rich and Famous budget, your fitness regimen has to come in at a fraction of the price. Whether you're new to the workout game or you've been pumping iron for decades, a few basic tools can help give your routine that A-list boost.

RELATED: The 25 Craziest Workout Excuses Trainers Have Ever Heard

But before you fall down the QVC rabbit hole, get this: Much of the equipment you need for a great home workout is already right at your fingertips. Need a yoga block? Check the bookshelf. Want an ab roller? Head to the… kitchen? Check out these surprising everyday items that can up the ante at your next at-home sweat session.

7 DIY Fitness Props You Already Own

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1. Books
Your DIY: Yoga blocks
When you’re not reading, use that copy of Harry Potter in lieu of a yoga block. Dense foam cubes typically used to make poses more accessible, yoga blocks can set you back $10 or more (and we know you’d rather spend that on lattes). "The blocks can bring the ground to you, enabling [you] to experience the fullest and safest version of the pose possible," says Rachel VanCleave, instructor and studio manager at Yogamaya in New York City.

RELATED: 7 Beginner Yoga Poses to Get You Through Your First Class

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2. Frozen Water Bottle
Your DIY: Foam roller (plus cold therapy!)
Chances are you've seen or heard of foam rolling (aka self-myofascial release), but you may not be ready to splurge on some of the pricier rollers out there. Foam rolling is all the rage for recovery, improving range of motion and more. It works by elevating your temperature to increase blood flow to the muscles, explains Noam Tamir, Certified Strength and Conditioning Specialist and owner of TS Fitness New York City, Instead of investing in a "real" foam roller, use a large frozen water bottle, which could offer even better results, he says. Because the muscle is chilled, when it re-warms, the rush of blood is even greater than with foam rolling alone, Tamir says. This can help better prevent inflammation and boost muscle recovery.

RELATED: Are You Foam Rolling All Wrong?

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3. Swiffer or Broom
Your DIY: Workout bar
Give your cleaning tools a whole new (way cooler) life by using that broomstick or Swiffer to improve mobility. Grab either one during your warm-up to open up your chest and shoulders (super important if you’re hunched over your keyboard all day). Try this: Stand up and hold the broom, hands hip-width apart. Then, extend your arms straight out in front of you. Next, draw your arms forward by spreading your shoulder blades and then retract them back in. You can also try adding shrugs, upright rows, and "pull-ups," to loosen up tight shoulders. Once you’re ready to get going, Tamir adds that you can also lay that Swiffer handle on the ground to jump over when doing plyometric movements.

RELATED: Is Your Mobility Holding You Back? 5 Tests to Find Out

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4. Belt
Your DIY: Exercise strap
Take your lower body and core exercises to a whole new level by using a belt (yes, the one from your pants), to engage your upper extremities. Gripping the belt at shoulder-height with hands about shoulder-distance apart, hold your arms straight out in front of you, elbows extended, while doing exercises like sit-ups, lunges, and squats. Keep that belt around for your post-workout stretch, too. "We all have different proportions and levels of flexibility," says VanCleave. "Simply put, straps can provide a little more length to your arms or legs." Try wrapping a belt made of a pliable material, like rope, around the ball of your foot while stretching your hamstring.

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5. Rolling Pin
Your DIY: Ab wheel, foam roller
When it comes to working out at home, less is more (as in, the less gear you have to shove into the coat closet when guests come over, the better). Most of us probably don't have an ab wheel lying around, even though rollouts are a great way to challenge the entire core. Instead of investing in the $40 gadget, Tamir recommends busting out that good old-fashioned rolling pin. While it's out, you can also use it as a foam roller — in case you didn't plan ahead and freeze that water bottle.

RELATED: Hate Crunches? 6 Better Core Exercises for Beginners

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6. Bag of Textbooks
Your DIY: Weights
Anybody who ever rocked a backpack in middle school knows textbooks can be heavy. Tamir suggests piling one (or more!) into reusable grocery bags (or an old backpack) to create easy-to-lift weights. Hold a bag in each hand for a farmer carry (do a few laps of your yard or block carrying the bags), or use just one for a suitcase carry. Both will improve grip strength, and work your entire body, says Tamir.

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7. Bungee Cord
Your DIY: Resistance bands
Unless you’re a serious baller, we doubt you’ve got a rack of free weights (or even resistance bands) lying around. Luckily, bungee cords can provide a great workout, too. Double- or triple-up on cords to increase resistance and make sure you only use the cords for exercises where you've got the band pinned down (e.g. one end in each hand, holding the cord down with your foot). Unlike a flat band, the cord can roll around, and trust us, you don't want it to come whizzing at your face.

Now that you've got a bunch of cheap DIY tools to add to your workout arsenal, here are 9 DIY projects for when you’re ready to really take your home gym to the next level.

The post 7 Cheap DIY Workout Props to Pimp Your Home Gym appeared first on Life by DailyBurn.

The best thing about zucchini is its versatility: You can shred it, slice it, dice it, stuff it — the possibilities are nearly endless. Whether it’s mixed into a breakfast muffin batter or sliced on top of pizza or burgers, we can’t get enough of this seasonal vegetable (or is it a fruit?). During the hot summer months, the lean, green squash is easy to find at your local farmers market or grocer so you’ve got no excuse not to use it. To help get you started, we’ve rounded up 11 irresistible zucchini recipes that bring out the best in the naturally low-calorie, low-carb ingredient.

RELATED: 10 Beat-the-Heat Summer Smoothie Recipes

11 Delicious Lower-Carb Zucchini Recipes

1. Vietnamese Zucchini Noodle Bowl
If you’ve never tried zoodles — aka zucchini noodles — dive into the tasty trend with this Vietnamese-inspired recipe. The firm noodles stand in for rice. The result? A fresh, guilt-free dish that stops hunger in its tracks. Keep things vegetarian or top your zoodles with a protein of your choosing for a heartier meal. Photo and recipe: Marisa / Uproot from Oregon

RELATED: 12 Brilliant Meal Prep Ideas to Free Up Your Time

2. Baked Parmesan Zucchini Sticks
Finger food doesn’t get healthier (or easier) than this. Since they’re baked, these zucchini spears are much better for you than your average French fries. Not in the mood for zucchini? The recipe would work just as well with summer squash, or even a more sturdy squash, such as butternut. Photo and recipe: Chungah / Damn Delicious

3. Zucchini Bread Pancakes
Any pancake lover will happily devour a short-stack of these colorful flapjacks. Each serving packs a half-cup serving of vegetables — so put them on your weekend brunch rotation, stat! A hint of sugar in the batter adds just the right amount of sweetness, while toasted pecans deliver texture and crunch. Photo and recipe: Perry Santanachote / Life by DailyBurn

RELATED: 10 Delicious Protein Pancake Recipes

4. Portobello Burger with Zucchini
Skip the pickles — thin slices of grilled zucchini can deliver a satisfying crunch at your next cookout. (Now why didn’t we think of this before?) Vegan BBQ mayo and baby greens bring this Portobello burger to new heights of deliciousness. Photo and recipe: Julie / Small Green Kitchen

5. Honey Olive Oil Zucchini Muffins
Using half whole-wheat flour, half white flour lightens up these muffins while still keeping them light and fluffy. Plus, shredded zucchini is the secret to perfectly moist treats. Photo and recipe: Lindsay Ostrom / Pinch of Yum

RELATED: 15 Healthy No-Bake Dessert Recipes

6. Fiery Szechuan Peanut and Chili Zucchini Noodles
Tahini and peanut butter create a creamy, rich base for the sauce for this Asian-inspired zoodles recipe, while chili oil adds a spicy kick. Feel free to skip the recommended regular pasta and double the zucchini for a meal lower in calories and carbs. Pro tip: Simply toss cooked noodles with sauce in the same bowl you’ll use for serving. Photo and recipe: Tieghan Gerard / Half Baked Harvest 

7. Gluten-Free Greek Yogurt Zucchini Brownies
You’ve never had gluten-free brownies quite like these! Each square offers four grams of protein, thanks to vegan protein powder and Greek yogurt. Applesauce stands instead of oil or butter, which lightens up the recipe even more. (If you don’t have applesauce on hand, canned pumpkin or mashed banana work just as well.) Photo and recipe: The Big Man’s World

8. Zucchini Noodles and Meatballs
When the craving for classic spaghetti and meatballs hits, give this low-calorie, low-carb version a shot. Instead of beef, these slimmed-down meatballs rely on lean turkey for protein with less cholesterol. Photo and recipe: Perry Santanachote / Life by DailyBurn

9. Ricotta and Squash Blossom Pizza
Zucchini and squash blossoms are only in season for just a few weeks in the middle of summer, and this pizza puts them to good use. Pair the seasonal duo on a whole-wheat pizza dough for an extra dose of fiber. Photo and recipe: Maryanne / The Little Epicurean

RELATED: 7 Delicious Low-Carb Pizza Recipes

10. Israeli Couscous-Stuffed Zucchini
None of our favorite green vegetable goes to waste in this satisfying meal that boasts Israeli couscous, onion, bell peppers and basil. If you can find them, Eight-Ball Zucchinis work perfectly for this recipe. (Purchase eight instead of four, as the recipe indicates!) Otherwise, conventional zucchinis halved lengthwise will do. Photo and recipe: Renee Blair / Life by DailyBurn

11. Zucchini Bread with Chocolate Chips
A half-inch slice of this snack bread comes in at just 128 calories and 13 grams of sugar. (Some have up to 27 grams of sugar per slice!) Applesauce and shredded zucchini maintain a delicate texture while keeping this bread low in fat. Skip the chocolate chips if you’re keeping a close eye on sugar. Photo and recipe: Emily Miller / Life by DailyBurn

The post 11 Healthy Zucchini Recipes for Low-Carb Meals appeared first on Life by DailyBurn.

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Every exercise in your strength program has a purpose — to help you build strength and muscle, burn fat, and improve your fitness. While there’s a time and a place for nearly any exercise under the right circumstance, some movements are simply more effective than others. And it should be no surprise that the ones that build a foundation for skills that you’ll use in real life will be the most beneficial for improving your fitness and quality of life.

RELATED: The 15 Most Underrated Exercises You're Not Doing, According to Trainers

So how does a lifter ensure they’re making all the right moves? If you’ve plateaued or just aren’t seeing the results you're banking on, it’s time to get back to basics with these seven moves. From increased strength, better core stability, greater athleticism, and improved overall health, these key exercises need to find their way into your routine.

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1. Goblet Squat

Squats are an exercise many people struggle to perform safely and effectively. Luckily, the goblet squat is a great progression from a bodyweight squat before squatting with a bar. Because the load is held in front, the core works double-time to keep you tall, while your legs work to control your movement down and stand back up.

How to: Hold a dumbbell with both hands underneath the “bell” at chest level, and set your feet shoulder-width apart with your toes pointing slightly outwards (a). Push your butt back like you’re sitting in a chair and descend until your elbows reach the inside of your knees. (b). Keeping your heels flat, pressing jnto the floor, pause at the bottom of the squat, and return to a full standing position. If your heels rise push your hips further back and work on partial ranges of motion until mobility and form improve (c). Repeat for four sets of 8-10 reps.

RELATED: 9 Reasons Not to Skip Leg Day 

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2. Pallof Press

The Pallof press is one of those movements that looks confusing, but is actually incredibly simple and beneficial, says Mike Campbell, personal trainer and owner of Unleash Your Alpha. While you may not be hoisting heavy weight, the real challenge lies in resisting movement — in this case, rotation. That makes this an ‘anti-rotation’ movement, forcing you to engage through your entire core: obliques, abs, lower back, glutes and more. According to Campbell, the Paloff press will build great usable strength while adding athletic definition through the mid-section (in coordination with a sound diet).

How to: Stand perpendicular to a cable column with the column's arm set around shoulder height. Grab the handle with both hands and pull it in to the chest, maintaining tension on the cable. Feet should be shoulder-width apart, and the feet, knees, hips and shoulders all remain square and facing straight ahead throughout movement (a). Holding the chest high, squeeze through the stomach and press the handle away from the body, extending the arms straight while resisting any twisting or rotation (b). It's at this point the resistance will be highest. Continue to engage your core, and ensure you remain square and straight and resist the rotational force. Bring arms back in to the chest and repeat for three sets of 10 reps per side (c).

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3. Dumbbell Row

Most of us spend more time training the “mirror muscles” on the front of the body, and neglect what we can’t see, according to Campbell. But developing a strong back is key to balance things out, improve posture and avoid injury. The dumbbell row can help achieve all that, in addition building strong arms and a strong core. The main muscles being used are the lats, traps and rhomboids, which reinforce good posture by pulling your shoulders back and aiding the core in stabilizing your spine.

How to: Grab a dumbbell (20 pounds is plenty for most to start) and find a bench. Start with your left hand on the bench with left arm extended, while your right arm holds the dumbbell and right foot is on the ground (a). Retract your shoulders, brace your abs, and pull the weight up on the side of your body until the elbow passes the side of the body (b). Lower under control and repeat for three sets of 6-8 reps on each side (c).

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4. Push-Up

The push-up might appear basic, but it’s one of the best exercises you can do. The functional movement is great for training the upper-body pushing muscles — the anterior deltoids, triceps and chest. It also requires you to engage your core and allows full range of motion in your shoulder blades, unlike the bench press.

How to: Start on your knees facing the floor with your hands at shoulder-width, planted directly under the shoulders. Assume a plank position by straightening your legs, supporting your weight with hands and feet (a). Squeeze your backside to keep your trunk engaged and lower your body slowly to the ground. The elbows should be slightly tucked — like arrows, rather than flared like the letter “T” (b). Descend until your chest is just above the ground and return to the starting position by fully extending your arms, and repeat (c). Note: If you can’t do five push-ups with good form, elevate your hands on a bench or chair to begin building up your strength. If push-ups are easy, try elevating your feet on a chair on adding a weight vest. Make sure you're able to perform three sets of 12 push-ups with your bodyweight before adding a vest or elevating your feet.

RELATED: 5 Advanced Push-Up Variations to Try Now

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5. Split Squat

Traditional squats are great, but it’s important to incorporate single-leg movements to develop athleticism and minimize training imbalances. The split squat, a stationary lunge, does just that. The split stance requires you to balance with a narrow base of support, firing up stabilizing muscles of the hip and trunk while training your quads, glutes and hamstrings to perform the movement. In addition to building lower-body strength, the single-leg nature of the exercise helps improve balance and increase flexibility and stability in the hips.

How to: Stand with feet shoulder-width apart. Next, take a step forward with your right foot, and a large step backwards with your left foot — this is your starting position (a). Keep the front heel flat and descend into a lunge, bringing your back knee towards the floor. Stop just short of the knee touching the ground on the back leg with the front heel still flat on the ground (b). Pause for one second and return to standing. Perform 6-8 reps on your right leg, then 6-8 reps on your left leg, and repeat for three sets (c).

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6. Lateral Squat

The lateral squat combines two movements: a lateral lunge and a squat. The difference? The lateral squat is stationary. It requires you to move side-to-side, providing a great stretch on the groin and inner thighs while training the hips, thighs and trunk to work together. Life isn’t strictly moving forwards and backwards. It’s best that your training isn’t either.

How to: Stand tall with your feet wider than shoulder-width apart, heels flat on the ground and toes pointed forward. Initiate the movement by pushing your hips backwards, bending your left leg, and leaning to your left with your right foot angled out slightly (a). The left knee should be bent, left heel flat on the floor, and right leg extended with your weight over the left side of your body (b). This is one rep. Return to a standing position and descend doing the same movement on your right side to even things out (c). Perform six reps per leg for three sets.

RELATED: The Stomach Vacuum Trend: Crazy or Legit?

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7. Hip Extension (Glute Bridges/Hip Thrusts)

One of the most important muscle groups for any trainee — athlete, weekend warrior, or newbie — is the glutes. Yet they are often neglected and underutilized from sitting for long periods each day. According to Campbell, “When we attempt movements from running to squatting without optimal hip movement we risk injury to our hips, knees and ankles. Getting glutes that not only switch on when they should but are strong is crucial, and that’s where this simple yet powerfully effective movement comes in.”

How to: Position the back of your shoulders across a stable bench, feet planted firmly on the ground, about six inches away from your butt (a). Squeezing the glutes, push through your heels to rise up into a bridge position with the hips fully extended. The shoulders down to the knees should be in line, with the knees bent at 90 degrees. Hold the position at the top, glutes, core and hamstrings engaged (b). Lower the hips down and repeat for three sets of eight reps (c). Beginners can continue with just bodyweight, whereas more advanced lifters can progress to rolling a barbell over the top of the hips for added difficulty.

With all these exercises, pay close attention to form and execution. Continue to add weight to each lift once you can complete two more reps than prescribed with your training weight. Keep it up and after a few workouts you’ll start to notice rapid gains in strength and overall fitness. Within a few weeks you’ll have these exercises mastered and be on your way to having a body that better serves you!

Originally posted October 2014. Updated August 2015.

The post The 7 Best Strength Exercises You’re Not Doing appeared first on Life by DailyBurn.

Eat like a king even when you’re living like a caveman! If you’re going paleo, there are still plenty of delicious recipes to make your tummy and taste buds happy. The Paleo diet, which has gone from diet fad to lifestyle mainstay, is based on the philosophy that our bodies function best when fueled by foods accessible to humans who lived over 200,000 years ago. Accordingly, many foods modern humans enjoy (dairy, grains, fruit juices and legumes — we’re looking at you!) are off limits. But for those looking to go paleo without compromising flavor or creativity, we’ve rounded up or favorite recipe substitutions (with paleo-friendly sample recipes to get you cooking). Going primal never tasted so good!

RELATED: 20 Delicious Paleo Recipes for Every Meal of the Day

1. Oatless Oatmeal (instead of regular oatmeal)
If you’re scrambling for a paleo breakfast option that isn’t scrambled eggs, look no further. This egg white, flaxseed meal and banana “oatmeal” is simple, satisfying and takes only five minutes to make on a stovetop. Sprinkle yours with berries or a drizzle of honey for a sweet a.m. treat. Photo and recipe: Clare / Fitting It All In

2. Cauliflower Hummus (instead of chickpea hummus)
This inventive recipe for paleo-friendly hummus will have your friends and family thinking it’s the standard chickpea spread. Blend steamed cauliflower in a food processor, season to taste, and get dipping! Photo and recipe: Carmel / Our Fifth House

3. Homemade Larabars (instead of granola energy bars)
Energy bars are a great option for when you need to fuel up on-the-go, but most bars have oats, added sugars and preservatives. These paleo-friendly date and almond bars take only 10 minutes to make, so you can easily whip some up whenever hunger strikes! Photo and recipe: Renee Blair / Life by DailyBurn

4. Almond Butter (instead of peanut butter)
All you need to satisfy your nut butter craving is almonds, salt and a food processor. Almond butter actually has more fiber and fewer carbohydrates than peanut butter, so it’s a healthy choice whatever your dietary restrictions. Photo and recipe: Perry Santanachote / Life by DailyBurn

5. Zucchini Spaghetti (instead of pasta)
Paleo pasta is possible! Check out this ingenius guide to making your own gluten-free zucchini noodles (aka zoodles!). Stir-fry them or microwave them for a more traditional cooked pasta texture. Photo and recipe: Michelle / nom nom paleo

6. Paleo Mayo (instead of mayonnaise)
Store-bought mayonnaise has soybean or sunflower oil, which are off limits for primal eaters. Though this recipe doesn’t require a blender (win!), you’ll need some elbow grease to whisk the oil and egg yolk together. If you want to get fancy, use your DIY mayo in these spicy salmon cucumber bites. Photo and recipe: Michelle / nom nom paleo

7. Coconut Milk Yogurt Pots (instead of yogurt)
Move over, dairy — there’s a new way to do yogurt. Use coconut milk and grass-fed gelatin to get a creamy Greek-style yogurt that’s 100 percent paleo-friendly. Add lime juice for a tangy taste, or vanilla if you prefer your yogurt sweet. Photo and recipe: Rach / Meatified

8. Plantain Chips (instead of potato chips)
These crisps are sure to satisfy those salty-crunchy cravings. But be warned! They will lose their crispness after about an hour. (Is that permission to eat them all yourself? We’ll leave that one up to you.) Photo and recipe: Belle and Beau / Our Savory Life

9. Coffee Chocolate Chip Ice Cream (instead of gelato)
Indulge in creamy “gelato” by using coconut milk instead of cow’s milk. Although you’ll have to wait overnight for this recipe, your taste buds will be rewarded for their patience! Photo and recipe: Adriana / Living Healthy With Chocolate

RELATED: 15 Healthier Homemade Ice Cream Recipes

10. Kale Chips (instead of potato chips)
Finally, a crunchy snack you won’t feel guilty scarfing down. These baked kale chips are nutritious and delicious — win win! Make sure your washed kale is completely dry (which, unfortunately, can take up to four hours) before coating with oil and baking. Photo and recipe: Amy / The Connection We Share

11. Almond Milk (instead of cow’s milk)
Instead of shelling out for expensive branded almond milk, try this easy recipe for versatile, non-dairy milk. Just soak and blend store-bought almonds and you’ll have a delicious and nutritious drink that will stay fresh for up to five days. Recipe: Renee Blair / Life by DailyBurn

12. Coconut Aminos (instead of soy sauce)
No soy allowed? No problem! You can still enjoy Asian-inspired dishes, like this teriyaki chicken, by opting for coconut aminos in place of soy sauce. Check the international food aisle in your local supermarket. Photo and recipe: Trina / Paleo Newbie

13. Cauliflower Rice (for white rice)
When rice is a no-go, make your own cauliflower “grains” by using a food processor. This foolproof recipe is perfect as a base for stir-frys or as a dinner side. Make a big batch and bring it for lunch for a paleo-proofed week. Photo and recipe: Michelle / nom nom paleo

14. Collard Greens (instead of tortillas)
Forgo traditional corn and flour tortillas and use a collard green to make these Raw Rainbow Collard Greens Wraps. To make these completely paleo-friendly, use the cauliflower hummus from above instead of chickpea-based hummus. (Stuffing your face is optional.) Photo and recipe: Perry Santanachote / Life by DailyBurn

15. Homemade Almond Flour (for white flour)
Almond flour is more than twice as expensive as white flour, but you’ll save money by making your own. Use your DIY flour for gluten-free baking right away or later — the flour will stay good in a freezer for up to three months. Photo and recipe: Megan / Detoxinista

Originally posted August 2013, updated August 2015. 

The post 15 Paleo-Friendly Recipe Substitutions appeared first on Life by DailyBurn.

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You know you’re supposed to be foam rolling and stretching your muscles, to keep your body strong and healthy. But what if you can barely squeeze in your workouts in the first place — let alone 10 extra minutes at the beginning and end of each session?

RELATED: Are You Foam Rolling All Wrong?

Before you give up on your recovery routine entirely, we’re about to make it easier for you to manage. While both foam rolling and stretching have their merits, if you’ve only got time for one, you should grab your trusty foam roller, says DailyBurn Fitness/Nutrition Coach Sarah Snyder. “Foam rolling gives you all the same benefits of stretching as, well as added benefits,” she says.

Here’s why foam rolling comes out on top and how to do it right.

Foam Rolling vs. Stretching: Before and After Your Workouts

No matter how eager you are to start (or…finish) your workout, it’s important to resist the urge to jump straight in without warming up your muscles, Snyder notes. But, we’re officially giving you permission to scrap the minute-long hamstring holds you’ve been doing pre-run.

RELATED: The 5 Keys to a Perfect Warm-Up

“When you’re stretching a cold muscle, your body goes into defensive mode, and what happens is your workout performance is hindered,” Snyder says. Static stretches can essentially “freeze up” your muscles, preventing you from getting a full range of motion when you’re on the move, and potentially leading to injury.

That’s why foam rolling before a workout can be a better use of your time. “The techniques you have to use for foam rolling help engage your muscles, so you’re already doing a little bit of exercising when you’re warming up with foam rolling,” Snyder says. Bonus points if you can add some dynamic movements to your warm-up as well.

RELATED: 5 Mobility Training Tips from Kelly Starrett

After a workout, it may be tempting to collapse into a sweaty heap. But your body can reap real benefits from taking a few minutes to relieve the tension built up in your muscles. And while static stretches post-workout may help lengthen muscle and improve flexibility, foam rolling does all this and more by also targeting and relieving tension in the myofascial layer of your body. “Stretching doesn’t get the myofascial layer, the connective tissue that is protecting all of your muscles,” Snyder says. “With foam rolling, you’re able to break up some of the tension there that has built up.”

How to Foam Roll

While you’ve probably been stretching since sixth grade gym class, foam rolling is new to many people. But a few simple techniques will help make sure you’re rolling right, Snyder says.

Relax. “Sometimes, when you’re going over some of those areas that are tender, you tend to tense up,” Snyder says. “Try to relax.” As you’re foam rolling, concentrate on keeping your shoulders pulled away from your ears. Reminding yourself to inhale and exhale while you roll will also help ensure your muscles stay loose, too.

RELATED: 5 Foam Rolling Moves You Aren’t Doing (But Should)

Engage your core. As with any other exercise, you’ll want to keep your core tight and engaged while foam rolling, Snyder says. This will help ensure your hips aren’t sagging and throwing your alignment out of whack.

Pay attention to pain. We’re not going to lie; foam rolling doesn’t always feel great. After all, it’s not easy to work out kinks in your muscles. (Ever gotten a deep tissue massage? Ouch.) But if you ever start to feel serious pain, it’s time to stop, as you can make an already-aggravated area worse. “Another tip is to make sure you don’t roll over your joints or bones,” Snyder says, noting that putting undue pressure on your joints could cause injury.

RELATED: No Pain, No Gain? 5 Myths About Muscle Soreness

Roll slow. You only want to move about one inch per second while you’re using this recovery tool, Snyder says. Aim to spend about one to two minutes targeting each muscle group, rolling fully up and down the length of the muscle about four times.

The bottom line: “After a workout, in an ideal situation, if you did foam rolling and stretching that would be great,” Snyder says. But if you’re short on time, scrap the stretching and dedicate yourself to your foam roller instead.

The post DailyBurn Face-Off: Foam Rolling vs. Stretching appeared first on Life by DailyBurn.

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Tabata this, bootcamp that. Lately, high-intensity intervals have been getting all of the group fitness love. But a good old-fashioned cardio dance class can still give you a crazy good burn — and it generally won’t involve endless rounds of burpees.

“High-intensity classes are great for people who are into that whole drill sergeant routine, but a lot of people have gone down that route and are now realizing they prefer something that isn’t quite as driven and intense,” says Kimberly Glick, national senior director of group fitness at Life Time Fitness. “They want to work out, sweat and smile. Not smile through the tears.”

RELATED: 6 Things I Wish I Knew Before My First Fitness Class

Plus, unlike many HIIT classes, you can walk into a session with pretty much no experience. “You don’t feel like you need to get in shape just to sign up,” she laughs. Here’s what you need to know to walk into any cardio dance class with the confidence of Beyoncé (or at least one of her back-up dancers).

5 Ways to Feel Cooler in Your Cardio Dance Class

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1. Arrive Early
Hiding your newbie status won’t get you anywhere. Show up a few minutes early so you can introduce yourself to the instructor. “Many instructors will give you an idea what to expect in class, and some will even go out of their way to teach you a few moves that will pop up throughout the class,” Glick says. That way, you won’t feel like you’re playing catch-up when the class launches into their usual routine. If, after class, you have some questions about that hip roll, just ask. That’s what instructors are there for.

RELATED: The 15 Most Underrated Exercises, According to Trainers

2. Stand in the Middle of the Pack
No, not at the back of the room. Many dance classes involve directional changes (like in the Cupid Shuffle). So if you start the class at the back or far side of the group, when everyone turns around, you could wind up at the front (without any idea what you’re doing), Glick says. If you set up camp in the middle of class, you’ll always be able to follow along, no matter which direction the class might turn.

3. Don’t Stop Moving
It’s tempting to try to perform every move perfectly on the first go, but that’s not the point of cardio dance classes. The goal is to get your heart rate up and burn some fat. “If what you’re doing doesn’t look like what the instructor [is doing], who cares? As long as you move, you win,” Glick says. If you stand there scratching your head and trying to study the instructor’s dance combo, you might as well be sitting on the couch. While form and technique are super-important in some higher-intensity workouts, helping to protect you from injury, they’re not as crucial in a fun dance class. No matter how bad your twerking skills, you’ll probably still be OK.

RELATED: The 5 Best Cardio Workouts That Don’t Involve Running

4. Bring a Friend
Not only will it be more fun to bust out your most ridiculous moves alongside your BFF, but it might also push you to work harder. “It just makes people more at ease and less afraid to look foolish,” Glick says. “Think about it: When you are walking through the mall alone, you aren’t going to skip. But if you’re with your friend and she starts skipping, you’re going to join in.” Plus, the two of you can practice that pop, lock and roll in between classes.

5. Put on Your Dancing Shoes
Ready to leave it all on the dance floor? It might help to get the right kicks. There are running shoes, cross-training shoes, and then there are dancing shoes. The latter come with less tread and traction, Glick says. By keeping your feet from catching on the floor, these slick-bottomed shoes a) Make moves easier, and b) Prevent you from twisting a knee or ankle mid-turn. Look for sneakers with “studio” or “dance” in the title (Zumba also has its own dance-worthy line).

Want to try cardio dance in the comfort of your own home? Head to DailyBurn.com for a free 30-day trial.

The post 5 Ways to Feel More Like Beyoncé in Cardio Dance Class appeared first on Life by DailyBurn.

Whether you want to admit it or not, it’s back-to-school season. That usually involves shopping for brand new supplies, but it can also include a slew of healthy new resolutions to get you on track after a summer’s worth of treats (post-grads, we're looking at you, too!). And while you may already be kicking off your day with guilt-free breakfast, it’s lunch that seems to fall to the wayside. With endless delivery options and limited time to prep and pack (not to mention actually wolf it down at your desk), it’s easy to find yourself with a lunch that’s pretty lackluster.

But the consequences of ignoring lunch — aside from the hanger that’ll belabor you — are no joke: Purchasing a midday meal at work or school can be expensive, and unhealthy. A 2013 study from Visa found that buying lunch twice a week adds up to roughly $936 a year. Holy food bills, right? (P.S. Here’s an easy way to save $43 a month.)

RELATED: 12 Brilliant Meal Prep Ideas to Free Up Your Time

Just a little foresight can help you save money and calories. And now that you’ll have the extra cash you won’t be spending on takeout, treat yourself to a brand-new lunch box. With a thermos perfect for soup, a takeout box that’s ideal for pad thai and more, here are eight new ways to carry your midday meal to the office in style.

8 New Lunch Boxes to Inspire Healthy Eating

1. Bento or Bust
Feel like nibbling on a few small meals throughout the day instead of having one big lunch? Skip the excess Tupperware (but pack all the goodies) and go for the Lunchbots Bento Box. The sleek, metal design has three separate sections to keep your 3 p.m. strawberries from getting too cozy with your chicken stir-fry. ($35; lunchbots.com)

2. Seal the Deal
Layering salad or yogurt parfaits in a mason jar seems like a great idea before work, except for when you break it out of the fridge — and everything’s super soggy. Enter the BNTO by cuppow, a jar adaptor that will keep your granola (dressing, or whatever) separate from your yogurt ‘till you’re ready to chow down. ($10; cuppow.com)

RELATED: 12 Energy Bites Recipes That Taste Just Like Dessert

3. Takeout Fake-Out
Is it just us, or does food taste better when it comes straight from a takeout box? Transport your homemade Asian-style zoodles to work with this nifty tote from DCI, which is made from food-grade silicone. It’s microwave- and dishwasher-safe, so no need to stress about reheating or cleaning. ($19; dcigift.com)

4. Souped Up
Winter is coming, but this steel Thermos Pot will keep a cozy soup, like our butternut squash recipe, hot for up to six hours. Best of all, you’ll never be without a spoon (or forget where you put that spoon) since the stainless steel spoon that magnetizes to the side of the thermos. ($42; food52.com)

5. Zip to It

If you’re worried about the cleanliness of your eating space (#nojudgment), the Safe & Happy Family Lunch Box is actually a sack that unzips to become a placement, making outdoor picnics a breeze. Stash some snacks, like protein rice krispies, homemade Larabars or chocolate chip protein bars and enjoy without worrying about making a mess. ($25; safehappyfamily.com)

RELATED: 9 Delicious Watermelon Recipes

6. It’s All in the Layers
It’s business on the bottom, party on the top with this two-level, leak-proof container from OXO. It’s ideal for packing all your sandwich components separately so you’ll never deal with a soggy sandwich again. Four locking tabs create an airtight seal. ($15; oxo.com, available October 2015)

7. Sweet Charity
Purchase this fair trade Tiffin (a tin commonly used to carry food in India) and you’ll have a chic, conscious way to BYO spicy shrimp wraps for lunch. It’s crafted by Noah’s Ark International Exports, an organization in Moradebad, India that works to promote independent artisans. ($24; tenthousandvillages.com)

8. Top It Off
Dressed salads are difficult to bring to the office and they’re even more difficult to enjoy after soaking in your homemade vinaigrette all morning. Avoid the problem altogether with the Pret a Paquet Salad Pack, which has a dressing cup that snaps into the lid for spill-proof storage. An insulated sleeve will keep your kale salad fresh if you can’t slip your lunch into a fridge immediately. ($25; pretapaquet.com)

The post 8 Next-Level Lunch Boxes That Make Meal Prep Easy appeared first on Life by DailyBurn.

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If you’re like many Americans right now, you’ve probably got a package of ground beef (or two) sitting in your fridge, waiting to be tossed on the grill for one of your last barbecues of summer. But a new study from Consumer Reports is revealing some disturbing new information about what might be lurking in your burger meat — and it’s not pretty.

RELATED: You’ll Never Guess How Many Processed Foods Americans Consume

We’ll warn you now: You might not want to read this while eating your lunch. In a test of more than 300 packages of ground beef (that’s 1,832 quarter-pounders to you), researchers found that every single one contained bacteria indicating fecal contamination. (Yup, we mean poop.) Plus, 20 percent of the samples contained C. perfringens, a type of bacteria that is linked to a whopping one million food poisoning cases every year, according to Consumer Reports.

In what might seem like good news, only one percent of the samples contained salmonella. But Urvashi Rangan, Ph.D., executive director of the Center for Food Safety and Sustainability at Consumer Reports says, “Extrapolate that to the billions of pounds of ground beef we eat every year, and that’s a lot of burgers with the potential to make you sick.”

RELATED: Can This Device Save You From Food Poisoning?

Get Smart About Buying Ground Beef

But hey, we’re not suggesting you give up ground beef for good. (If you want to, though, here’s an awesome veggie burger recipe to get you started). You just need to wise up about what you’re purchasing — like what to look for on the labels — and pay attention when you’re dining out, too.

“We suggest that you choose what’s labeled ‘grass-fed organic beef’ whenever you can,” Rangan said in a press release. Consumer Reports found that ground beef from conventionally raised cows (the ones that eat grain and soy, and receive lots of antibiotics to prevent disease) are more likely to contain bacteria than beef from sustainably raised animals. But, it can still be a guessing game to a degree. “There’s no way to tell by looking at a package of meat or smelling it whether it has harmful bacteria or not,” Rangan adds.

RELATED: The Dirty Dozen: What to Buy Organic

You might also want to avoid ordering burgers rare or medium-rare (cooked to a temperature under 160° F). Whereas bacteria generally live only on the surface of a cut of steak (where it can be easily cooked off), it can linger even in the middle of ground beef. That means it needs to be cooked more thoroughly to kill off the bad stuff.

The moral of the story: Shop for ground beef with care — and be sure to cook it to at least medium temperature (or order it to the same). And while you’re at it, check out these seven grilling tips for a healthier summer barbecue, too.

The post Why You Should Rethink Ground Beef at Your Next BBQ appeared first on Life by DailyBurn.

Adrenaline junkie? Head to Instagram and you’ll find real-life action heroes jumping out of planes and throwing down big tricks on the slopes. From epic, gravity-defying videos to barrel-of-the-wave POV pics and underwater shots, these definitely aren’t your average sweaty selfies! To honor the fearless individuals who inspire us to live on the edge, we present 25 of our favorite extreme athletes on Instagram. Let these 25 daredevil ‘grammers motivate you to take your fitness to new heights. Did we miss any of your favorite GoPro 'grammers? Let us know in the comments below.

RELATED: The Foodstagrammies: 25 Best Instagram Accounts to Follow

http://instagram.com/p/ru_QBkjLQg/

1. Ninja SUP

@kacycatanzaro
Paddleboard push-ups are no sweat for “Mighty Kacy,” the first woman to qualify for the finals of the hit TV show American Ninja Warrior.  Drop down and give us 10 more! For more exercise ideas from Kacy, check out her favorite bodyweight moves here.

http://instagram.com/p/rZkOXYsXwz/

2. Kite Rite

@leyroydamo
Accomplished kiteboarder Damian Leroy gets some airtime in this sick POV shot. When you see kite racing in the 2020 Summer Olympics, you’ll have this athlete to thank! He showcased the sport in front of the International Olympic Committee in 2012.

http://instagram.com/p/qzxgZQP-4C/

3. Sky High

@brent_falls
You might get vertigo watching Brent Witt cruise above the earth in a red squirrel suit. This professional skydiver’s feed is filled with breathtaking shots of his adrenaline-packed antics.

RELATED: The Fitstagrammies: The 25 Best Instagram Accounts to Follow

http://instagram.com/p/sKmhQpEkwM/

4. Wake 'N Lake

@melissa_marquardt
Want to catch a ride without getting wet? Follow pro wakeboarder Melissa Marquardt, who’s been shredding around the globe for over 10 years. She’s proof that ladies can drop big tricks!

http://instagram.com/p/qZwZN4C5md/

5. Hello Moto

@nateadams741
Pro motorcross rider Nate Adams burst onto the competitive scene at the tender age of 18, and he’s been racking up accomplishments — including gold medals at the X Games and Gravity Games — ever since. His Instagrams give you a sneak peek into this daredevil’s gravity-defying lifestyle.

http://instagram.com/p/sNb3Hbp-gB/

6. Hole in One 

@themichellewie
Swing by pro golfer Michelle Wie’s Instagram feed for some footage straight from the green. She demonstrates perfect putting form in the timelapse Instavid above.

http://instagram.com/p/sGr-3NKHS2/

7. Zip-a-Dee-Doo-Dah

@aaronchase
Sometimes freestyle mountain biker Aaron Chase gets air without his wheels. We wouldn’t mind zipping along with him through Whistler, British Columbia.

http://instagram.com/p/ln5Jg-s7Ne/

8. Board Bunny

@jamieanderson
From this vantage point, we feel like we’re shredding the slopes right alongside Olympic Gold Medalist Jamie Anderson! Her ‘grams of yoga poses and rad mountain runs  inspire us to get outside and push our limits.

RELATED: Bethany Hamilton: Soul Surfer and Fitness Inspiration

https://instagram.com/p/5f3B2rSZ6C/?taken-by=robbiecrawford

9. Ride the Tide 'Till Dusk

@robbiecrawford
What’s almost as beautiful as riding the perfect wave? Snapping the perfect sunset shot of the perfect wave, of course. You might have spotted some of digital artist Robbie Crawford’s work in Urban Outfitters, but you can get your fill of stunning California sunsets on his Instagram feed, too!

http://instagram.com/p/qktxo0k-c2/

10. K9 Tug of War

@harleyingleby
Champion longboarder Harley Ingleby moved his GoPro from his board to his pooch and our hearts melted. Check out a game of tug of war in the Instavid above.

http://instagram.com/p/oqk0DnRRG8/

11. Urban Skimboarding

@lucasogomes
This photo from Brazilian pro Lucas Gomes makes us want to stop scrolling IG and start skimming! And the stunning capture has the best of both worlds: Beautiful beach and the buildings of Rio in the background.

http://instagram.com/p/ru7mj8hvY1/

12. Under the Sea

@elenahight
Hold your breath — you’re going underwater in this GoPro vid. Olympic snowboarder Elena Hight trades snow for sea on her trip to Hawaii, where she filmed this majestic snorkeling adventure.

http://instagram.com/p/owOoRBOtsc/

13. Snow Kayaking

@nicktroutmankayak
Baby on board! World freestyle kayak champion Nick Troutman is all smiles when taking his son out for a ride in the snowy Loveland Pass in Colorado.

http://instagram.com/p/pRqoMoBtsr/

14. Surf's Up

@lakeypeterson
Champion surfer Lakey Peterson has taken women’s surfing to new heights since she landed the first aerial maneuver in an amateur surfing event for women when she was just 14. Peep her carving up some barrel waves in the vid above.

http://instagram.com/p/rSqX5sB_uI/

15. Slack Attack

@skies_call
Free spirit and free skydiver Kristian makes slacklining look easy, but we know better. The killer sunset is no match for this athlete's core strength and balance.

RELATED: 20 Partner Exercises from the Fittest Couples on Instagram

http://instagram.com/p/gEeJSHF4Aa/

16. Speed Flying

@marshall_miller
Soar through the air with the greatest of ease alongside world-class paragliding pilot Marshall Miller. He’s well-versed in all things airborne and adrenaline — including BASE jumping, skydiving and speed flying, a hybrid sport that combines elements from parachuting and paragliding.

http://instagram.com/p/hdsoVHQG-l/

17. The Air Up There

@gabatronix
Heights ain’t no thing for Gaby James, a rock climber who posts about her adventures on the blog Dirt Barbies. We don't doubt she’s got the skills to get to the top before the sun goes down!

http://instagram.com/p/gYu7hPvK2p/

18. Way Off BASE

@jtholmesjr
Try not to feel exhilarated looking at this ‘gram. Experienced BASE jumper and skier JT Holmes drops into the fjords of Norway.

http://instagram.com/p/pUTr9mP2qg/

19. Boarding School-ed

@sagekostenburg
Rage with Sage on his gnarly IG feed. We can’t take our eyes off this shot of the Olympic Gold medalist grinning while upside down in mid-air.

http://instagram.com/p/rPrk0xnuSI/

20. BMX Heroes

@mikeescamilla
This skydiving pro BMXer sure knows how to snap a shot. The photo above is Kris Fox warming up at the bowl at the Van Doren Invitational, a pro skateboarding competition.

http://instagram.com/p/oBzl_bx3LB/

21. Rapid Fire

@rushsturges
This isn’t your grandma’s canoe trip. Pro whitewater kayaker and filmmaker Rush Sturges blasts through the Black Mass on the Misstassibi River in Quebec in this epic pic.

http://instagram.com/p/sIZaQXL2Im/

22. High on Life

@tomashavel
Got a case of wanderlust after look at photographer Tomas Havel’s feed? Us, too. BRB, going to go plan a hiking trip to Norway!

http://instagram.com/p/qyyNQBNQP-/

23. Tricks On A String 

@jakekelsick
Hit the ocean swell in the video above. Pro kiteboarder Jake Kelsick gets airtime while kiting, and with this POV, we can pretend we’re out in the sunshine with him.

http://instagram.com/p/lqCuJ4LjSR/

24. Jump Around

@bobby_brown1
Dreaming of a white winter even though it’s only September? Peep this ‘gram from champion freeskier Bobby Brown to get your fill of powder and big jumps.

http://instagram.com/p/lvsNuLFhce/

25. Hounding the Trails

@waynedevingo
Drop onto the trail with Wayne DeVingo and his yellow labs via his adventure-packed IG feed. Looks like a tail-wagging good time to us!

http://instagram.com/p/ryxRmXNebo/?modal=true

BONUS: Surfing Pig!

@kamathesurfingpig
When pigs fly? How about when pigs surf? If you don’t believe us, check out the feed of Kama, a pig who catches waves in Hawaii. Babe’s got nothing on this hog that can hang ten.

Originally posted September 2014. Updated August 2015. 

The post 25 Athletes Redefining “Extreme” on Instagram appeared first on Life by DailyBurn.

One of the best things about the late summer is the abundance of affordable, fresh local corn overflowing at farmer’s markets, grocery stores and roadside stands nationwide. And while the easiest way to enjoy it may be right off the cob, this starchy vegetable is much more versatile than its usual role as a BBQ-worthy side. Before summer’s bounty is all gone till next year, try your hand at one of these 12 inventive corn recipes: from healthier corn fritters to casseroles, and even a surprise dessert, too.

RELATED: The Breakfast That Could Help You Eat 50 Percent Less at Lunch

12 Corn Recipes to Try, Stat

1. Grilled Chicken with Barley-Corn Salad
Sometimes, the best salads actually skip the greens completely. Here, the combination of barley and corn stands in as a hearty base. Flavor-packed grilled chicken that’s been marinated in a fresh cherry tomato vinaigrette sits atop for a bowl of pure deliciousness. Make this recipe gluten-free by using brown rice or quinoa in place of the barley. Photo and recipe: Kristin / Iowa Girl Eats

2. Healthy Mexican Casserole with Roasted Corn and Peppers
This vegetarian and gluten-free Mexican-inspired casserole is loaded with fiber-rich veggies and beans, which will help keep you full hours after you’ve taken your last bite. Plus, since each serving comes in under 250 calories, you can feel good about topping it off with a big scoop of guacamole — one of these nine recipes should do the trick! Photo and recipe: Lindsay / Pinch of Yum

RELATED: The 10 Best Healthy Airport Meals

3. Mexican Corn on the Cob
Traditional Mexican street corn (known as elote) is slathered with mayonnaise, butter and cheese — not exactly the healthiest way to enjoy a vegetable. Thankfully, this recipe offers the same rich, tangy flavor, but with far fewer calories and fat. Skip the mayo and keep your taste buds happy with a modest sprinkling of feta or cojita cheese, chili powder, coriander and lime. Photo and recipe: Ciara / My Fussy Eater

4. Simple Summer Corn Soup
Red potatoes create the creamy texture in this vegan and gluten-free soup. Corn straight from the cob works best here (the freshness adds so much extra), but canned corn can work in a pinch. Hot tip: Make a huge batch of this soup and freeze in single servings to enjoy year round. Photo and recipe: Minimalist Baker

5. Summer Shrimp Salad with Grilled Peaches and Fresh Corn
The natural sweetness of fresh, raw corn is highlighted in this recipe alongside juicy grilled peaches and fresh tomatoes. Spicy shrimp and tangy red onion compliment the sweeter flavors perfectly, but any grilled meat or aromatic vegetable (think scallions or shallots) can work just as well. The recipe calls for creamy blue cheese dressing, but if your tomatoes and peaches are juicy enough, you can probably nix it — and save those extra calories, too. Photo and recipe: Andie / Can You Stay for Dinner?

RELATED: What RDs Really Eat: DailyBurn Coach Nora Minno’s Meal Plan

6. Grilled Flank Steak with Corn and Radish Salad
There’s still plenty of time to fire up the grill, and flank steak is a low-maintenance cut of meat to call on when you’re looking to put dinner on the table fast. Season the steak first and let the flavors sink in while you throw together the salad of crunchy fresh radishes and corn shaved right off the cob. Once the meat is cooked and sliced, plate, then top with a scoop of salad for a nice texture and temperature contrast. Photo and recipe: Sylvia Fountaine / Feasting at Home

7. Charred Corn Salad with Feta, Mint and Quinoa
Got a picnic lined up in the future? We’ve got your recipe. Here, the mixture of corn, quinoa, avocado and feta is great served either cold or room temperature, making it perfectly packable. If you’re making this easy dish ahead of time, don’t mix in the avocado until it’s time to serve to ensure it stays fresh and green. Photo and recipe: Denise / Sweet Peas and Saffron

8. Jalapeno and Cheese Corn Bread
Even if you’re not a fan of typical corn bread (though we’re not sure why you wouldn’t be!), give this spicy recipe a chance. Extra pops of flavor and texture come courtesy of the fresh corn kernels, jalapeno, scallions and shredded cheddar. There are, though, healthy ingredient swaps, including whole-wheat flour for regular and yogurt in place of milk and margarine. Serve alongside your favorite barbequed meat, or enjoy with soup or chili. Photo and recipe: Miryam / Eat Good 4 Life

RELATED: Cooking for One? 9 Tricks to Kill It in the Kitchen

9.  Grilled Corn Fritters
Charred corn adds an end-of-summer kick to these fritters, which can be lightened up by skipping the deep fryer, and pan-frying instead. Not only will you achieve the same crunchy coating, but you’re also slashing a solid dose of fat. These fritters are best served immediately, so gather a crowd and chow down! Photo and recipe: Julie / Table for Two

10. Corn, Black Bean, and Quinoa Salad
With protein-rich black beans and quinoa, this side salad can also make for a great low-cal lunch. Double or even triple this recipe and you have the perfect health-conscious, potluck-ready dish. Each one-cup serving has less than 300 calories and a whopping 12 grams of protein. And who wouldn’t want to chow down on that? Photo and recipe: Perry Santanachote / Life by DailyBurn

11. Corn and Blueberry Salad with Feta
Light, seasonal and perfect for summer, this salad pairs sweet and savory brilliantly together. Fresh corn and sweet blueberries get a bite thanks to a heaping of salty feta cheese and a dash of fresh cilantro. Try serving it as a “salsa” with whole-wheat pita chips or pile atop grilled meat. Photo and recipe: Brandy / Nutmeg Nanny

RELATED: 10 Healthier Gluten-Free Dessert Ideas

12. El Atol de Elote
If you’ve never enjoyed corn as dessert, you need to — and this recipe is exactly the place to start. With a simple ingredient list (corn, cinnamon, sugar and milk), the result is a custard-like treat using the corn’s starch to thicken the mix. That means less fat, without sacrificing any flavor. Photo and recipe: Peter / Souvlaki for the Soul

The post 12 Corn Recipes to Make Before Summer Is Over appeared first on Life by DailyBurn.

[caption id="attachment_42871" align="alignnone" width="620"] Photo by Alexa Schrim[/caption]

Inspired by the Szechuan lettuce wraps at Chinese restaurants, this chicken lettuce wraps recipe has bold flavor and an irresistible crunch. Doused in a slightly spicy sauce, the filling is loaded with sweet bell peppers, snow pea pods, and shredded chicken. With fewer than 400 calories per serving, the protein-packed dish is an easy weeknight meal that tastes just as good the next day. (Hello, lunch leftovers!) Prefer to cut back on carbs or to follow a gluten-free diet? It’s a cinch to simply leave out the rice when assembling your wraps, or to use a tamari sauce in place of soy sauce.

RELATED: 15 Healthy Lettuce Wraps for Low-Carb Lunches

[caption id="attachment_42869" align="alignnone" width="620"] Photos by Alexa Schrim[/caption]

Asian-Style Chicken Lettuce Wraps Recipe

Serves 4 

Prep Time: 20 minutes
Cook Time: 20 minutes

[skinnybox]

Ingredients

For the filling:
2 tablespoons coconut oil
1 cup sliced peppers
1 cup sliced shitake mushrooms
1 cup snow pea pods, cut in half diagonally
2 cups shredded chicken
8 Chinese cabbage leaves, with the ribs cut out
2 cups cooked brown rice

For the sauce:
4 tablespoons soy sauce (or tamari sauce)
4 tablespoons chicken broth
1 tablespoon rice vinegar
1-2 teaspoons chili paste
1 tablespoon honey
1/2 teaspoon ground ginger
2 garlic cloves, minced
1 teaspoon arrowroot powder (cornstarch)

For the garnish:
Roasted peanuts, chopped
Cilantro, chopped
Green onions, thinly sliced

Preparation

1. Place coconut oil in a large skillet over medium heat. Once hot, add vegetables and sauté until tender.
2. While vegetables are cooking, make sauce by combining soy sauce, chicken broth, rice vinegar, chili paste, honey, ginger and garlic cloves in a small saucepan. Bring to a simmer for five minutes.
3. Add in arrowroot powder to the sauce and whisk constantly until thickened. Remove from heat and set aside.
4. Once vegetables are tender, add in shredded chicken. Pour sauce over chicken and vegetables and mix everything together.
5. To serve, take one cabbage leaf and spoon in a small amount of rice, then top with chicken and veggie mixture. Add additional sauce if desired.
6. Garnish with chopped peanuts, cilantro and sliced green onions.

For more recipes form Alexa, visit Simple Roots Wellness.

The post Asian-Style Chicken Lettuce Wraps Recipe appeared first on Life by DailyBurn.

[caption id="attachment_42790" align="alignnone" width="620"] Photo: Pond5[/caption]

We’re not going to lie: Losing weight isn’t easy, and it isn’t always fun (so long, office cupcakes). But that doesn’t mean you should just toss your scale and give up before you’ve even begun. “The most important thing is to set goals that are achievable,” says Heather Mangieri, RD, CSSD, spokesperson for the Academy of Nutrition and Dietetics.

That means instead of gunning for a big, scary “goal weight” that seems so far in the future you can barely imagine it, set tinier targets instead. “Thinking about your final goal can be so overwhelming you go on shut-down,” Mangieri says. “It’s all about setting small goals, and figuring out what you want to do to get there.”

RELATED: How This Man Lost 100 Pounds, One Small Change at a Time

So stop picturing what you’re going to look like a year from now (you’ll get there eventually!) — and start imagining how much better you’ll feel when you forego that side of fries for veggies instead. Here’s how to do it.

5 Ways to Set Smarter Weight Loss Goals

[caption id="attachment_42791" align="alignnone" width="620"] Photo: Pond5[/caption]

1. Think short-term.
It may seem counterintuitive, but don’t get bogged down by the fact that you have 10, 20, 50 or even 100 pounds to lose. “When I’m working with a client, it’s about figuring out where you want to be next week, not in two years,” Mangieri says.

If you’ve got a long road ahead, create a mini goal of losing five to 10 percent of your body weight first, says Lisa Cimperman, RD, LD, and clinical dietician at University Hospitals Case Medical Center in Cleveland. “Setting short-term milestones and building on them helps keep you focused on your progress, not how far you still have to go,” she adds.

RELATED: My Wedding Photos Were My Weight Loss Wake Up Call

It’s also helpful to think about not just what you want to lose, but what you want to gain — whether that’s more energy, better self-confidence or a longer life, Cimperman says. “Often, these goals are far more motivating than the number on the scale.”

2. Figure out your diet strategy.
Time to come up with a game plan for your eats. “Usually, for weight loss, there is some kind of dietary change that needs to happen,” Mangieri says. In other words, hopping on the treadmill won’t compensate for a diet full of processed foods.

RELATED: How to Detox the Healthy Way: 16 Recipes You’ll Love

The good news: You don’t need to give up carbs for good, commit to a vegan lifestyle, or swear off alcohol for months to lose weight. “I think the biggest mistake [people make] is thinking that they have to make a drastic change in their eating,” Mangieri says. “You might see a difference on the scale [by doing that], but it will be short-lived if you don’t make lifestyle changes and adopt them as part of your new life.”

“The journey is more important than the actual reaching of the goal."

Instead, Mangieri likes people to make small tweaks to address the weak spots in their diet (like drinking soda, or eating too much sugar). “Some clients… I’m giving very short goals like stop drinking juice or sugar-sweetened beverages, or replace them with water,” Mangieri says. “Other clients, if they’ve have already made a lot of changes, we might look at portion sizes. It really depends on where they are what their current eating habits.”

RELATED: What RDs Really Eat: DailyBurn Coach Nora Minno’s Meal Plan

3. Work on your fitness.
While exercise alone won’t get you to your goal weight, setting fitness goals along the way might help keep you motivated, Cimperman says. “Maybe you want to train for a 5K, or run a 10 minute mile, or improve your strength,” she says. “These things are measurable and typically involve a deadline for completion.”

Plus, they’ll help you feel more committed to leading a healthy lifestyle. “The journey is more important than the actual reaching of the goal, because it’s is the piece that teaches you the behaviors and new habits you need to maintain the goal,” Mangieri says. “We do know through research and studies that activity is a critical part of maintaining weight loss.”

4. Don’t expect to lose 10 pounds a week.
While TV shows may depict people shedding crazy amounts of weight in a week, that’s not actually reality for most folks. “We’re looking at one to two pounds a week, depending on how much weight somebody has to lose,” Mangieri says, and it could be even less than that. (Half a pound still counts!)

RELATED: The 10 Biggest Diet Mistakes, According to Experts

If you’re losing at a more drastic rate, it might feel good for a while, but you could eventually end up plateauing — or gaining it all back, Mangieri says. “[That] can set in feelings of failure and depression,” she says. “Once that mood change happens you start to see other behaviors kick in that are not helping them reach their goal.” 

5. Track your successes.
Don’t forget to take time to revel in all the hard work you’re doing — and how it’s paying off. “Use a notebook and pen or any of the many apps to track your food intake and activity,” Cimperman says. “Studies show that people who do this are more likely to stick with their plan,”

Plus, plotting your weight loss over several months, can help remind you how well you’re doing — even on an off week. “It helps people see even though I might not have lost a pound this week, or even gained a pound, overall my pattern of weight loss is looking pretty good.”

Feeling motivated? Check out these six weight loss success stories to give you that final push you need to get started.

The post 5 Tips for Setting a Totally Doable Weight Loss Goal appeared first on Life by DailyBurn.

[caption id="attachment_42780" align="alignnone" width="620"] Photo: Pond5[/caption]

It’s 3 p.m., and the sugar cravings are relentless. I’ve tried satisfying them with a handful of fresh blueberries and some chocolate-covered espresso beans that I found in the back of my desk drawer. But I’m still struggling not to sabotage my withdrawal progress with a chocolate shake from In-N-Out Burger. I fantasize about the sugar hitting my bloodstream and soothing my nerves. Instead, I stand in my pantry brainstorming possible alternatives: A pinch of coconut. A spoonful of raspberry jam. A swig of maple syrup.

I’m in really bad shape.

We all know about the negative effects of sugar. (The list keeps growing: Weight gain, increased blood pressure and cholesterol levels — plus a higher risk for diabetes, cancer and heart disease.) So like many others, I’ve forced myself to get used to drinking my iced coffee black and watch out for added sugar in my pasta sauce and yogurt. But in a quest to lose 10 pounds, I’ve pledged to go cold turkey.

RELATED: Your 5-Day Detox Plan

"It’s not uncommon to find yourself feeling like a mess a day or so into a sugar detox."

Although some experts recommend scaling down your sugar fix over time, registered dietician Carole Bartolotto believes that cutting it out altogether is the best way to get through a detox. “It’s worse for some people than others,” she says. “I personally can’t do moderation. If I take one bite, it sets me up to want more. But it really helps to remember that the cravings eventually do go away.”

Despite my best efforts, a week later, during my first Sunday “cheat” day, I find myself at a party, tempted by mango-basil and strawberry-mint mojitos. And then there’s the red velvet gluten-free cupcake with cream cheese frosting that the hostess bought just for me. I give in. But the sugar urges don’t end when the party does. The next morning I have to fight off a craving for cronuts.

RELATED: The 30-Second Trick That Might Stop Your Food Cravings

Sugar, An Addiction, Really?

My overwhelming sugar cravings make sense when you consider that research shows you can actually get hooked on the sweet stuff. Scientists have found that sugar is addictive and stimulates the same pleasure centers of the brain as cocaine or heroin. Just like those hard-core drugs, getting off sugar leads to withdrawal and cravings, requiring an actual detox process to wean off. (Read How to Do A Sugar Detox Without Going Crazy here.)

It’s not uncommon to find yourself feeling like a mess a day or so into a sugar detox. Princeton researchers who fed rats sugar water discovered that they ended up bingeing on it. When the rats were deprived, their feel-good brain chemical dopamine dropped, and they suffered from anxiety and the shakes. Except for headaches, I’ve had all the classic withdrawal symptoms: the blah mood, anxiety, fatigue — and daydreams of bathing in a pool of Cinnabon frosting.

Hooked on the Taste

If you had any doubts about the ability of sugar to wreak havoc on your tastebuds, consider this study as evidence. Bartolotto asked 20 people from Kaiser Permanente’s California facilities to cut out all added sugars and artificial sweeteners for two weeks. As a result, their tolerance for that sweet taste completely changed. A whopping 95 percent of subjects reported that the foods and drinks they used to consume now tasted “too sweet.” Over half reported that the intense cravings stopped after two to three days, and 87 percent no longer felt withdrawal effects after six days.

RELATED: Is Sugar Worse Than Salt When It Comes to Your Heart?

Another advantage of detoxing: You’ll reset your palate, Bartolotto says. Not only will you require less sugar to feel satisfied (the recommended amount is six teaspoons per day for women and nine teaspoons for men), you’ll appreciate the flavors of food more, she says.

Here’s how to manage your cravings and get to the other side of your detox.

4 Ways to Fight Your Sugar Addiction

[caption id="attachment_42783" align="alignnone" width="620"] Photo: Pond5[/caption]

1. Sub whole fruit for sweets.
Fruit contains fructose, which is metabolized differently than gummi bears — and it’s still a satisfying treat. But be careful to restrict your intake to a few servings a day. Eating too much has been linked to increased belly fat, which increases your chance of type 2 diabetes. Also, go easy on grapes or cherries, which have high sugar content, says Bartoletto. Some patients can’t stop popping them, she says.

2. Ditch artificial sweeteners.
Although diet soda or sugar-free gum has been known to help many dieters get through a rough patch, Bartoletto advises cutting out aspartame, sucralose, saccharine — even stevia — since large amounts can make you desire sweet food. “It actually changes your palate, so you need more and more to feel satisfied,” she says. Perhaps that’s why this Purdue study found a link between increased consumption of the fake stuff and weight gain.

RELATED: Are Artificial Sweeteners Wrecking Your Diet?

3. Clean house.
That means getting rid of any sugary temptations at home and work (including that old Halloween candy). “We can't control all the environments we're in, but we want to control the ones we can,” explains Adam Gilbert, a weight loss coach who founded the program My Body Tutor. “We don't get bonus points for using hero-like willpower.”

RELATED: 6 DIY Kitchen Projects to Clean Up Your Eating Habits

4. Create a backup plan.
If sugar cravings feel uncontrollable, think proactively about what kind of distraction will help you overcome them. “Eat a piece of fruit. Go for a walk. Listen to some music. Call or text a friend. Read a fun article,” offers Gilbert. “Knowing what we're going to do ahead of time is what makes all the difference.”

5. Manage your magnesium levels.
Craving chocolate in particular? Research shows this reaction may be particularly common among people deficient in the mineral magnesium (ask your doctor to check your levels). Head off cravings by eating plenty of magnesium-rich dark leafy greens, tofu, legumes and nuts. (Check out this list.)

RELATED: Is a Magnesium Deficiency Secretly Harming Your Health?

You know what ultimately helped me? Actually eating the chocolate I was craving. Yep, I resorted to one of the oldest dieting tricks out there: Indulging in a square of super dark chocolate. By the third day, the cravings had stopped, and I enjoyed the food on my program — including a decadent fresh peach — rather than wishing for a processed sugar bomb. I also had more energy and didn’t struggle as much through my yoga class. As for my next cheat day… I resolved that it would be sugar-free.

The post Are You Addicted to Sugar? Here’s How to Break the Cycle appeared first on Life by DailyBurn.

[caption id="attachment_42838" align="alignnone" width="620"] Photo: Courtesy of RunDisney[/caption]

When you train for a long-distance race, it’s easy to forget the real goal of the run: That sweet, sweet feeling of crossing the finish line. After all, you likely spent weeks prepping your body, improving your diet and religiously following a training plan, all in an effort to feel your best on race day. And there’s no greater reminder of that exact accomplishment than that epic finish line photo.

RELATED: #MondayMotivation: 60 Seconds to Greatness

Which is precisely why the above shot, shared by our friends at RunDisney, is our #MondayMotivation for the week. This finisher photo is the embodiment of what it feels like to achieve greatness — and that's just what this wheelchair participant did.

Even more exciting: Now wheelchair athletes can follow their training progress thanks to the launch of FreeWheel, a new tracker designed by Chaotic Moon Studios. Unlike other fitness trackers, the FreeWheel takes into account factors unique to wheelchairs, like the muscles needed to move the chair and the condition of the road or path. More specifically, FreeWheel has a barometer, a gyroscope and an accelerometer to measure speed, acceleration, distance, altitude, incline and decline. Bluetooth transmits the data to a corresponding app and can sync with data from other devices, such as heart-rate monitoring wearables like the FitBit Charge HR.

RELATED: Try DailyBurn’s Heart-Rate Workout, Inferno HR, Right Now!

Although there’s no official release date, expect to see FreeWheel launch in the next few months, and for now, get pumped by watching the video below. Inspired to sign up for a race? Check out our favorite 30 marathons across the globe, 50 favorite half-marathons in the U.S., or peruse the upcoming races RunDisney has on the calendar. Now that’s some #MondayMotivation, right?

Now we want to hear from you! Tell us how you get pumped up for the week and tweet us @dailyburn using #MondayMotivation.

The post #MondayMotivation: THIS Is How You Cross a Finish Line appeared first on Life by DailyBurn.

[caption id="attachment_42819" align="alignnone" width="620"] Photo: Pond5[/caption]

This workout comes to you from DailyBurn Fitness/Nutrition Coach Angela Rubin. You can find more no-equipment moves from DailyBurn’s elite trainers at DailyBurn.com.

When was the last time you used a stability ball at the gym? Sure, shiny new gadgets and machinery might look fun, but some machines can be more trouble than they’re worth. (We’re looking at you, seated crunch machine!)

RELATED: Hate Crunches? 6 Better Core Exercises for Beginners

The 90s called, and reminded us that the humble stability ball is actually an incredibly effective way to sculpt your way to a stronger core. Research shows that by performing basic moves like crunches on an unstable surface, you’ll increase muscle activity when compared to standard crunches. Talk about more bang for your buck!

But there’s plenty more where that came from — the Swiss ball is incredibly versatile. From planks to squats to glute bridges performed on the ball, you can work your midsection while challenging other important muscle groups.

Before going balls-to-the-wall, though, you’ll want to pick out the right size for you, says DailyBurn Fitness/Nutrition Coach Angela Rubin, ISSA personal trainer and USAT Level 1 triathlon coach. Your legs should make a 90-degree angle when you sit on the ball with your feet flat on the ground. (So, go bigger or smaller as necessary.)

5 Stability Ball Exercises to Target Your Core

It’s no bouncy castle, but we guarantee you’ll come around to these five core moves from Rubin. Warm up your body with a minute of jumping jacks or jogging in place, then follow the GIFs below for a low-impact, beginner-friendly workout that will still challenge you in all the right ways.

1. Stability Ball Crunches
How does the humble ball up the ante on the old standard? Doing a controlled crunch on this unstable surface boosts activation of the abdominals more than regular crunches, says Rubin.
How to: Sit on the stability ball and walk your feet forward so your shoulders, neck and thighs are parallel to the floor. With your neck relaxed, place your hands behind your head (a). Engage your core and lift your shoulder blades off the ball, pausing once your body reaches a 45-degree angle. Keep your gaze towards the sky or ceiling so you don’t put too much pressure on your neck (b). Pause, then gently lower your upper body back down. This movement isn’t about speed so the slower, the better (c). Repeat 10 times.

2. Stability Ball Y-T Extensions
Tone your shoulders and core in one fell swoop by taking a cue from the alphabet and making “Y” and “T”s with your arms. By performing this move on a stability ball, you’ll work on range of motion more so than if you performed these laying on the floor, says Rubin.
How to: Lay your chest on a stability ball, with your legs extended straight behind you. Tuck your toes under your feet. Your body should be in a plank position and your head, a neutral position (a). Keep your core, glutes and back engaged, and have your arms hanging down from your shoulders but not touching the ground or the ball. Now raise your arms up and extend straight overhead, so your body makes a “Y”. Lower your arms (b). Next, raise your arms so they are extending straight out from your sides, so your body makes a “T.” Lower your arms (c). Repeat each letter 10 times.

RELATED: No Equipment? Try Cardio Sculpt on DailyBurn.com, Free for 30 Days

3. Stability Ball Roll-Outs
Using an exercise ball for roll-outs can help engage smaller core muscles than traditional forms of exercise, says Rubin. Plus, we’d be lying if we said this wasn’t super challenging for those hamstrings, too.
How to: Start by kneeling on the ground with your toes tucked underneath your feet. The stability ball should be in front of you. Place your forearms on the ball so your arm makes a 90-degree angle (a). Push off from your toes and roll yourself forward, so you balanced on the ball in a plank position. Your body should form a straight line from your head to your heels (b). Hold for one second, then bend your knees and slowly roll back to the original position (c). Repeat 10 times.

4. Stability Ball Glute Bridges
With your lower back balanced on the ball, you’ll need a stable core to perform this move, says Rubin. It packs a one-two punch by targeting your glutes and your core abs.
How to: Sit on the stability ball with your feet flat on the floor. Walk your feet forward and roll your back onto the ball so your shoulders and upper back are supported by the ball (a). Squeeze and lift your glutes off the floor. Your shoulders and back should still be resting on the ball while you hold for two seconds (b). Drop your hips to the floor, then squeeze and lift your glutes again (c). Repeat 10 times.

5. Stability Ball Squats
Drop it like a squat and you’ll work your quads, glutes and core. Rubin says that using the stability ball can help maintain proper form while also supporting your lower back.
How to: Stand with a stability ball in between a wall and your lower back. You should be facing away from the wall, standing tall with your shoulder blades pulled back. Lean against the ball and make sure your weight is in your heels (a). With your hands placed on your hips, slowly lower into a squat position until your knees are bent at a 90-degree angle and thighs are parallel to the ground (b). Next, squeeze your glutes, and engage your quads, hamstrings and core as you drive through your heels to standing (c). Repeat 10 times.

Want more beginner-friendly workouts? To try True Beginner free for 30 days, head to DailyBurn.com/truebeginner.

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 5 Stability Ball Exercises for a Crazy Strong Core appeared first on Life by DailyBurn.