15 Convincing Reasons to Start Running Today

What promises a healthier body, a sunnier outlook, and the perfect opportunity to catch up? This is no infomercial. Running is one of the best butt-kicking, calorie-blasting workouts around. Still not convinced? Here are 30 big time reasons to hit the ground running.

The Run-Down—Your Action Plan

1. Do it anywhere
Run, that is. Whether on the treadmill or in the park, it’s easy to rack up miles. Even better: Try lacing up the sneakers on that next vacation to explore a new place.

2. Visit the doctor less
It’s not only apples that can keep the doctor away. Active people are less likely to develop colon cancer. And ladies, women who regularly engage in intense workouts like running can reduce their risk of breast cancer by up to 30 percent.

3. Live longer
Who doesn’t want to live forever? Not only do runners have fewer disabilities and remain active longer than their sedentary counterparts, they actually live longer. And even as weekly running times decrease with age, the healthy benefits keep on ticking.

4. Get primal
Turns out Bruce Springsteen was right after all: Baby, we were born to run. It’s what turned us from apes to humans and was used by our ancestors to outrun prey over long distances.

5. Slip into skinny jeans
Running is one of the best calorie burners out there. For a 160-lb person it can burn more than 850 calories an hour.

6. Boost memory
Exercise has been shown to help keep the mind sharp and could even reduce symptoms of dementia. Hitting the track might also protect the brain against Alzheimer’s, even among those with a family history of it.

7. Improve self-esteem
Need one more excuse to go green? Runners who ran outside and snagged a good view of nature showed increased self-esteem post-workout than those who had only unpleasant scenes to gaze at.

8. Stay steady
Older runners can keep their balance better than non-runners, protecting their knees and tendons in the process. Take that, yoga! Be careful not to overdo it, though: Too much exercise can lead to stress injuries and bone loss.

9. Turn down the pressure
Running is a natural way to keep high blood pressure at bay—and fast. Amping up workouts can help lower blood pressure in just a few weeks.

10. Build stronger bones
Resistance training is awesome, but word on the street is that running might help produce even stronger bones than cranking out reps. As an impact exercise, running helps build the muscle that lower-impact workouts ignore, keeping bones healthier even as they age.

11. Get an energy boost
Feeling sluggish? Try going for a run instead. Just one running sesh can increase energy and chip away at fatigue.

12. Carve that core
A strong core improves posture, strengthens limbs, and helps make everyday activities a breeze. And whether we feel it or not, running engages that midsection, strengthening those all-important muscles. Bonus: A solid core in runners can improve performance, too.

13. Sleep better
Runners tend to adapt to set sleeping routines in order to keep running performance high. Even better: Running also encourages higher quality sleep, which translates into better Zzz’s all night long.

14. Check off those goals
Studies suggest that people who set and meet (or exceed) long-term fitness goals (like signing up for a half-marathon!) are more committed and satisfied with their exercise routines than those who trudge along aimlessly. And who doesn’t feel good about crossing items off their bucket list?

15. Show your heart some loving
Running for just an hour a week can reduce the risk of heart disease by almost half compared to non-runners. And for those already hitting the recommended physical activity guidelines, an extra spurt of exercise can lower the risks of heart disease even more. (Just be mindful not to overdo it and cause more damage than good.)

Need even more reasons to lace up? Check out this Greatist article for more.

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Chewy Apple Pie Bars

You’re just six-ingredients away from enjoying chewy apple pie bars with this recipe from Clean Eating! Make a batch of these snack bars and pop them into your purse or gym bag for when you need it most.

Chewy Apple Pie Bars

Ingredients

• 1 cup (150 grams) pitted dates
• 1 cup (90 grams) unsweetened dried apples
• 1 cup (100 grams) unsalted walnuts
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• 1/4 teaspoon ground nutmeg

Directions

In a large food processor, combine dates, apples and walnuts. Process until fine crumbs form, about 1 minute. Add cinnamon, ginger and nutmeg. Continue processing until mixture is very soft and holds together when pinched, about 3 to 4 minutes.

Press dough into a 4 x 8-inch parchment lined loaf pan. Cover and refrigerate for at least 2 hours, until firm. Cut into 12 bars (2 x 11/3 inches each). Wrap individually and keep refrigerated for up to 5 days or freeze for up to 1 month.

Nutrition Information

Serves: 12 |  Serving Size: 1 bar

Per serving: Calories: 116; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 8mg; Carbohydrate: 16g; Dietary Fiber: 2g; Sugar: 12g; Protein: 2g

Nutrition Bonus: Potassium: 162mg; Iron: 3%; Vitamin A: 0%; Vitamin C: 0%; Calcium: 1% 

Clean Eating is not a diet, it’s a lifestyle approach to food. Our magazine features delicious, healthy recipes and weight loss meal plans that highlight real foods and natural ingredients. Join our mailing list to get exclusive weekly recipes and delivered straight to your inbox. And follow Clean Eating magazine on Facebook, Twitter, and Pinterest for daily inspiration.

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7-Minute Bodyweight Workout

For this seven-minute workout, we tapped Brynn Putnam, founder of Refine Method studio in New York City to create a quickie routine that’s also seriously effective at sculpting muscle and stripping away body fat. In just seven minutes, you’ll work your core from every angle and get a complete, full-body workout. “These moves require more effort and activate more muscle fibers so your heart rate will remain high throughout the circuit,” she explains. Think of it as the refreshed version of the insanely popular seven-minute workout that debuted in 2013.

Give the routine a try—it’s fast and doesn’t require anything other than a sturdy chair or bench. The GIFs below will teach you how to perform each exercise—and click here to see a video of the entire workout. Try to complete as many reps as you can in the allotted time for each move while keeping proper form. To see results faster, take a minute to recover, then repeat the entire sequence one to two more times. (That’s only 14 or 21 minutes of work!)

1. Drop Squats to Crawls

Part A: Start with feet together. Hop both feet out slightly wider than hips, send hips back and bend knees into a half-squat (see above). Hop feet together and stand up. Repeat at a fast pace for 30 seconds.

Part B: Now come to all fours for crawls (see below). Lift knees off ground. Step right hand and left foot forward, then switch. Crawl forward for 15 seconds, then crawl backward for 15 seconds.

Make It Easier: Step to a half-squat, rather than hop during drop squats, and keep knees on ground for crawls.

Make It Harder: Cross one foot in front as you hop to standing, alternating feet with each repetition.

2. Rear-Foot Elevated Split Squat Twist

Stand two to three feet in front of chair and place top of left foot on the chair seat behind you and place hands behind head. Bend right knee and twist shoulders over right leg. Keep weight in front heel, and right knee stays directly over right ankle. Stand and return to start. That’s 1 rep. Do as many reps as you can for 30 seconds, then switch sides and repeat for 30 seconds.

Make It Easier: Perform exercise with your back foot on the ground, rather than on a chair seat.

Make It Harder: After bending front leg, pause and hold at the bottom for three seconds before returning to standing.

3. Bottom-Up Push-Up to Side Plank Twist

Lie flat on stomach, hands in line with shoulders, elbows at a 45-degree angle to body. Keep legs straight and abs engaged as you push up to plank position. Rotate onto left hand for a side plank with right hand lifted in air. Keep hips still and reach right arm under torso. Open back to side plank then rotate back to center plank. Slowly bend elbows to lower body to floor. Repeat on opposite side, and continue alternating for 60 seconds.

Make It Easier: Perform the exercise on your knees.

Make It Harder: Take five counts to lower body back to floor.

4. Single-Leg Chair Squat

Sit on a chair with right leg bent at a right angle and left leg extended in front of body on the ground. Lift left foot 2-3 inches off floor, hinge forward and drive through right heel to stand. Send hips back and sit down while keeping left leg off ground. That’s 1 rep. Do as many reps as you can for 30 seconds, then switch sides and repeat for 30 seconds.

Make It Easier: Keep your extended leg on the ground.

Make It Harder: Take five seconds to lower butt to chair.

5. Side-Step Taps

Start standing with a slight bend in knees. Push off left foot and jump to the right, landing on right foot. As you land, watch that the right knee does not collapse inward. Continue jumping side to side for 60 seconds.

Make It Easier: Step, rather than hop, side to side.

Make It Harder: Perform two regular jumps and then stick the landing on the third jump and hold for one second. So it looks like: Jump-Jump-Stick-Jump-Jump-Stick.

6. Floor Pull-Up

Lie facedown with arms extended overhead with palms on floor. Drop shoulders away from ears, engage abs, squeeze glutes and press down with your hands and forearms and begin to pull yourself forward toward palms without lifting body off floor. (Your body will slide, not your hands.) Now reset by releasing hands and extending arms overhead again. Continue for 60 seconds.

Make It Easier: Tuck your toes and use your feet to help propel you forward.

Make It Harder: Try alternating single arm drags, meaning so your right arm reaches and pulls, then your left arm follows and does the same.

7. Hip Thrust With Reach

Start in reverse table-top position with butt touching floor. Keep shoulders rolled down and back. Squeeze butt and lift hips into air, wrists should be under shoulders and ankles below knees. Lift right arm and twist shoulders so that right arm crosses over torso reaching toward the opposite side. Lower arm and tap butt on floor. Repeat on opposite side and continue alternating for 60 seconds.

Make It Easier: Ditch the arm reach and focus on just the hip thrust.

Make It Harder: Lift your opposite foot off the floor as you raise your hips. (So your right arm would reach while your left foot lifts.)

Exercises demonstrated by Mary Claire, Refine Method instructor.

All photos courtesy of SELF. 

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3 Dynamic Warm-up Moves

Warming up your body before exercising is a great way to prevent injury. Not only does it prepare your body for the exercise, but it also increases your core body temperature, joint mobility and heart rate. Your warm-up moves will also prepare your mind for the work ahead.

This video will show you three warm-ups: one for cardiovascular training (heart), one for muscular endurance training (strengthening of the major muscles) and one for flexibility (stretching and joint mobility).

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Easy Balsamic Glazed Salmon and Massaged Kale Salad

Feeling pressed for time but still want to whip up something healthy? We’ve all been there and we have the recipe to prove that it can be remedied. From Eating Bird Food, this pan-seared sweet and spicy salmon paired with a lemony massaged kale salad makes for a perfect superfood duet. Plus it’s high in lots of important vitamins and minerals including vitamin A, C, potassium, calcium and iron. You’ll have a healthy meal in no time.

Easy Balsamic Glazed Salmon and Massaged Kale Salad

Ingredients

For the Salmon:

• 2 (4-ounce) Salmon Filets
• ½ Tablespoon Coconut Oil (or Olive Oil)
• ½ Tablespoon Honey
• 3 Tablespoons Balsamic Vinegar
• 1 teaspoon Red Pepper Flakes
• 3-4 dashes Salt and Pepper

For the Kale:

• 1 bunch Kale, stems removed (about 8 cups coarsely chopped)
• 2 Tablespoons Tahini
• 2 Tablespoons Apple Cider Vinegar (or Water)
• 2 Tablespoons Lemon Juice
• 2 Tablespoons Liquid Aminos (Gamari or Soy Sauce would work too)
• 4 Tablespoons Nutritional Yeast
• 2 teaspoons Garlic, minced (1 – 2 cloves of garlic)
• Sesame Seeds, to taste as garish (optional)

Directions

For the salmon:
Heat oil in a large skillet over medium to high heat. Season both sides of salmon with salt and pepper. Add salmon to skillet and cook 1 to 2 minutes per side, until golden brown.

While the salmon is cooking, whisk together honey, vinegar and red pepper flakes in a small bowl. Add vinegar mixture to skillet and simmer until fish is fork-tender and liquid reduces and thickens, about 5 minutes.

For a thicker, reduced sauce, simmer for 5 to 10 additional minutes. Just make sure you don’t overcook the salmon.

For the kale:
Break or cut kale into bite size pieces and place in a large bowl.

Puree all ingredients except kale and sesame seeds in a blender or food processor to blend the dressing.

Pour dressing over kale and massage into the kale with your hands until all pieces of kale are coated.

Let the salad sit in the fridge for an hour or so to marinate. You can skip this step if you need to eat right away, but allowing some time to marinate will wilt the kale a bit and make it a little more palatable – particularly for those who are skeptical of eating raw kale.

Sprinkle on some sesame seeds before serving if so desired.

Nutrition Information

Serves: 2  |  Serving Size: 4 ounces salmon + 1/2 of kale salad

Per serving: Calories: 438; Total Fat: 15g; Saturated Fat: 5g; Monounsaturated Fat: 1g ; Cholesterol: 59mg; Sodium: 775mg; Total Carbohydrates: 29g; Dietary Fiber: 12g; Sugars: 8g; Protein: 42g

Nutrition Bonus: Potassium: 1769 mg; Vitamin A: 825%; Vitamin C: 539%; Calcium: 38%; Iron: 31%

Brittany Mullins is a health coach, certified NASM personal trainer and author of the blog, Eating Bird Food. Check out her blog or follow her on Facebook,  Twitter and Instagram for delicious recipes, workouts and tips for living a balanced, healthy life.

Photo courtesy of Brittany Mullins. Original recipe published on Eating Bird Food.

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The Better Beverage Challenge

If you’ve ever run into a convenience store to grab something to drink, you’ve probably been faced with an overwhelming wall of soda, juices, sweetened teas and energy drinks to choose from. If you wanted plain water, chances are you had to hunt  for it. Unfortunately for us, our surroundings make it all to easy to quench our thirst with sugar-laden beverages rather than water—a habit that makes up a large portion of the excess sugar and calories we consume.

By trading calorie-laden drinks for smarter hydration choices, you’ll:

• Feel more alert and energized from being well-hydrated
• Consume fewer empty calories—and maybe even lose some weight!
• Have more calories to fuel up at mealtimes
• Save some cash—see how all of those trips to the drink machine and coffee shop add up!

Whether you want to cut back gradually or go cold turkey, we have a plan for you. In one month’s time, you’ll be making better beverage choices without even thinking twice.

1. Figure out what beverages you want to cut back on. Take a look at your food diary and decide which drinks are the highest in calories and sugar, and start with those. If you don’t track, think about your current beverage habits and where you might be able to upgrade your drinks.Some examples of high-calorie beverages include:
   • Sodas
   • Fruit juices (this includes 100% juice—some contain just as much sugar as soda!)
   • Sweetened teas and lemonades
   • Flavored milks (both dairy and non-dairy)
   • Coffee beverages (hot or frozen)
   • Sports and energy drinks
   • Alcoholic beverages: Not all boozy beverages contain sugar, but they’re all sources of empty calories, so feel free to cut back on these as well
2. Decide whether you want to scale back gradually or go cold turkey. Then, check out the guide below to put together your personalized plan.
3. Find some refreshing alternatives. Science has shown the best way to ditch an undesirable habit is to replace it with a better one. Stocking your fridge with a few healthier go-to drinks will set you up for success. For some thirst-quenching inspiration, check out some of these helpful articles with low- or no-calorie drink ideas:

20 Life Hacks for Drinking More Water | So You Want to Stop Drinking Your Calories | 7 Healthier Drinks Under 150 Calories | So You Want to Stop Drinking Soda | 6 Ways to Slash Sugar from Your Smoothies

Drink mostly water, aiming for at least 64 ounces (just shy of 2 liters) per day. When water won’t cut it, aim for beverages with fewer than 5 grams of sugar per 12 fluid ounces (350mL). Sodas, juices, energy drinks, etc. should be an occasional treat. Tip: It helps to think of these sugary drinks as dessert.

Set a few hydration goals, not just one. Two liters of water is a lot if you only drink one or two glasses during the day, and then try to squeeze in the rest before bedtime. Break your daily hydration target into morning, afternoon and evening goals. This will make it more achievable, and ensure you’re adequately hydrated throughout the day.

For example, aim to get in 32 ounces of water by lunchtime and another 32 ounces before dinner. By the time your evening meal rolls around, anything extra is bonus hydration.

Invest in a water bottle. Or two! Have one at home to take with you on errands, or when you travel, and keep another one at work. Simply having a cold glass of water on my desk is enough to remind me to drink throughout the day. The key is to fill it up again as soon as it’s empty.

Recruit a friend or family member to get on board. It’ll be more fun, plus the added accountability will help keep you motivated all month long—maybe even longer.

For those who are motivated by money (and who isn’t) … Set aside the cash you would have spent on those sweet sips to see the monetary rewards from purchasing fewer high-calorie drinks.

Keep track of the trades you make. Spend a few minutes each week tallying up the calories and sugar you save, then share with our community on Facebook!

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Brands That Reach Epic Tattoo Status

Nike, Apple, and now, Anytime Fitness. Is there any brand you feel so closely associated with that you’d mark your body for a lifetime?

The post Brands That Reach Epic Tattoo Status appeared first on Anytime Fitness Blog.

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15 Out-of-the-Ordinary Foods to Grill

There’s nothing better than cooking up a feast on the grill. Practically anything can cook over a flame, yet many unexpected foods are hidden in a hamburger’s shadow. So it’s time to think outside the grill marks! From meatballs to avocados, French toast to banana splits, grilling will never be the same.

Main Dishes

1. Pizza
Forget delivery and DiGiorno—pizza is great on the grill! Simply brush olive oil on flattened dough (you can find pre-made pizza dough at most grocery stores) and place it on the grill. Once grill marks appear, take it off the heat and add desired toppings, grilled side up. Place back on the barbeque for two to three minutes, or until the cheese is nice n’ bubbly.

2. Clams
Nobody should shy away from throwing seafood on the grill—especially shellfish. The only prep for grilling clams is cleaning them: Simply place in a bucket of cold water with cornmeal to extract any sand. Dry the shells, brush with olive oil, and place on a high-heat grill for two to three minutes—they’re ready when the shells pop open!

3. Meatballs
Place the uncooked formed meatballs on the grill and cook covered for three to four minutes. Open the grill back up, roll them over, and continue cooking for another two to three minutes. After about 15 minutes, the meatballs should be browned on each side and ready to enjoy on a sub, with pasta, or solo!

4. Tofu
Vegetarians rejoice: Veggies burgers aren’t the only hearty meal to enjoy on the grill. Try cutting tofu into 1/2-inch thick slices and soaking in a favorite marinade. Then, drain the tofu to get rid of excess liquid and pop on the grill. Cook each side for about three or four minutes and serve on a salad or with brown rice.

5. Quesadillas
Skip the pan and take the tortillas outside! Prepare the filing, then light up the grill. Brush the tortilla with olive oil and place on the heat, oiled side down. Top with cheese and fillings (chicken, beans, etc). Once the cheese starts melting and the bottom is browning, fold one side over with a spatula to seal it up. Remove from the heat and enjoy (with guacamole, of course).

Sides Dishes and Add-Ons

6. Avocado
Yep, we went there. Not only should we rub our faces with avocados—we should grill them, too. Just cut the fruit in half (the skin stays on), take out the seed, and coat with olive oil. Place the cut side down on the grates and grill for five to seven minutes. Top with salsa and Greek yogurt, and enjoy with tortilla chips (or a spoon…).

7. Bell Peppers
Whole Peppers. Use this DIY method to have real flame-roasted peppers that are perfect in any main-dish or as a side. Slice in half and clean out the centers. Brush with olive oil to avoid sticking and place ‘em on the grill skin side down. After about 20 minutes, the skin should be charred. Remove and place in a sealed bowl for 15 minutes so the steam can loosen the skin. Afterwards, simply peel off the blackened skin and enjoy.

8. Romaine
Salad greens are great for us, but let’s be serious: It’s usually what’s on the leaves that sparks the cravings. So to spice (and smoke) things up, try throwing lettuce on the grill! Simply wash and cut a head of lettuce in half and grill for about five minutes on each side, or until grill marks appear. Add veggies, or simply enjoy with a tasty dressing.

9. Fries
For a healthier and tastier version of a burger’s best friend, try roasting potato slices on the grill. Cut the potatoes into wedges, toss with olive or coconut oil and desired seasonings, and grill for about 10 minutes on each side. For an even healthier version, try using a sweet potato.

10. Artichokes
Canned artichokes have nothing on the grilled version, which gives them a nice smoky flavor. Boil the artichokes before heading outside, and then slice them in half. Scoop out the few first layers, brush with olive oil, and sprinkle with salt. Turn occasionally while it’s grilling—about four to five minutes on each side. Take off the heat, squeeze on some lemon juice, and enjoy!

11. Rice Balls
Grilled… rice? You heard it right! Simply prepare rice balls, lightly brush with olive oil, and place them on the grill. Cook for about five minutes on each side so they get nice and crunchy.

Sweet Treats

12. Ice Cream
Who said ice cream has to be a frozen treat? Scoop your favorite flavor into two-inch balls and place back in the freezer for two hours. Then, coat them in an egg batter and roll in shredded coconut; repeat three times. Place a metal skewer through the ice cream balls and put back in the freezer ‘till frozen solid. Then it’s grilling time! Cook for one to two minutes on each side or until the coconut is browned. Remove from heat, slide off the skewers, and enjoy with a cherry on top.

13. Berries
Berries may grow on bushes, but they’re perfect on the grill! Create a simple lemon and sugar mixture and add blueberries, raspberries, and any other-berry favorites. Pour the mix in aluminum foil and seal up the sides. Place on the grill over medium heat for about 10 minutes. Serve immediately over grilled ice cream or Greek yogurt!

14. Watermelon
To forgo sloppy, juicy watermelon slices that can ruin pretty much any summer outfit, try throwing them on the grill! Brush with olive oil and grill for three minutes on each side. Sprinkle with salt and squeeze some citrus once it’s ready to serve. Add a dollop of Greek yogurt or coconut whipped cream for some extra sweetness!

15. Grapes
This superfood is awesome when eaten frozen, fresh, or hot off the grill. Take a (literal) bunch and place on a hot grill rack. Cook for four to five minutes, turning occasionally. Serve with a lean pork tenderloin or in a summer salad.

Click here for 12 additional foods—and tasty serving ideas—to try on the grill. All photos courtesy of Greatist.

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10 Healthier Beef Recipes Under 400 Calories

Enjoy red meat once in a while, and want healthier beef recipes to try? The key to healthier beef is learning how to work with leaner cuts of beef (think cuts with the words “round,” “chuck,” “loin” or lean ground beef). Try your hand at making some of these savory beef recipes all under 400 calories per serving.

1. Cashew Beef with Broccoli Stir-Fry | Fiber Up Slim Down Cookbook 
Make quick and tasty cashew beef with broccoli stir-fry for dinner. Trimmed beef top round and crisp broccoli is cooked in a savory soy-sauce base. Serve over brown rice or another whole grain of your choice. Recipe makes 4 servings.

Nutrition (per serving): Calories: 291; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 54mg; Sodium: 515mg; Carbohydrate: 11g; Dietary Fiber: 1g; Sugar: 4g; Protein: 23g

2. Sirloin Roast with Mustard Rub | Clean Eating
Searing a large piece of beef and then roasting it in the oven gives you the best of two worlds: crisp, caramelized edges and a tender, juicy interior. Our herb-laced Dijon rub is the icing on this beefy cake. Recipe makes 12 servings at 2 (2-ounce) slices each.

Nutrition (per serving): Calories: 186; Total Fat: 8g; Saturated Fat: 3g; Cholesterol: 48mg; Sodium: 224mg; Total Carbohydrate: 2g; Dietary Fiber: 0g; Sugars: 0g; Protein: 25g

3. Thai Beef Kebobs with Garden Vegetable Saute | Eat Up Slim Down Cookbook
Time to fire up those barbecue grills! Thai beef kabobs are flavored with a delicious sweet-and-sour marinade. Enjoy the kabobs alongside the simple garden vegetable saute for a tasty summertime meal. Recipe makes 4 servings at 2 skewers + 1/4 of vegetables.

Nutrition (per serving): Calories: 264; Total Fat: 12g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 68mg; Sodium: 266mg; Total Carbohydrates: 14g; Dietary Fiber: 2g; Sugars: 6g; Protein: 24g

4. Steak Baguettes with Pesto Mayo | Cooking Light
Piled high with steak and veggies, the real treat on this sandwich is the sauce, a pesto mayonnaise. The tender bites of sirloin steak will have you coming back for more of this high-protein, iron-rich sandwich. Recipe makes 4 servings at 1 sandwich each.

Nutrition (per serving): Calories: 358; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 45mg; Sodium: 674mg; Carbohydrate: 39g; Dietary Fiber: 2g; Sugar: 1g; Protein: 25g

5. Grilled Flank Steak with Chimichurri Sauce | Skinnytaste
Lean flank steak is grilled and then smothered in a zingy chimichurri sauce. Serve with grilled corn or a side salad for a complete meal. Recipe makes 6 servings at 1 (3-ounce) steak + 4 teaspoons sauce each.

Nutrition (per serving): Calories: 232; Total Fat: 14g; Saturated Fat: 1g; Cholesterol: 77mg; Sodium: 343mg; Total Carbohydrate: 1g; Dietary Fiber: 0g; Sugars: 0g; Protein: 24g

6. Easy Braised Brisket | Cooking Light
Make lip-smacking, pull-apart beef brisket with just five ingredients! This scrumptious meaty main will reheat beautifully for a second meal, but chances are they’ll disappear before that happens. Recipe makes 8 servings at 3 1/2 ounce brisket + 1/3 cup sauce.

Nutrition (per serving): Calories: 244; Total Fat: 11g; Saturated Fat: 0g; Monounsaturated Fat: 5g; Cholesterol: 88mg; Sodium: 216mg; Carbohydrate: 4g; Dietary Fiber: 1g; Sugar: 2g; Protein: 30g

7. Tex-Mex Beef Tacos | BBC Good Food
This easy recipe for beef tacos combines lean ground beef with flavorful spices and crunchy taco shells (you can go soft if you prefer). Just stir-fry and spoon the meaty goodness over your shells. Top with plenty of chopped lettuce and tomatoes for good measure. Recipe makes 6 servings at 4 taco shells each.

Nutrition (per serving): Calories: 383; Total Fat: 21g; Saturated Fat: 8g; Monounsaturated Fat: 11g; Cholesterol: 86mg; Sodium: 749mg; Total Carbohydrate: 35g; Dietary Fiber: 5g; Sugars: 6g; Protein: 28g

8. Easy Broccoli Beef | The Lemon Bowl 
Crisp-tender broccoli and lean sirloin is quickly stir-fried with a flavorful ginger, garlic and soy sauce mixture to create this easy weeknight dinner. For a complete meal, serve with 1/4 cup cooked brown rice. Recipe makes 4 servings.

Nutrition (per serving): Calories: 329; Total Fat: 15g; Saturated Fat: 6g; Monounsaturated Fat: 6g; Cholesterol: 53mg; Sodium: 897mg; Total Carbohydrate: 21g; Dietary Fiber: 4g; Sugars: 9g; Protein: 28g

9. Asian Steak & Mango Salad | Clean Eating
It’s not hard to make your own Asian-inspired meal at home when you combine the simple ingredients called for in this Asian beef and mango salad. Lean flank steak is marinated in a sweet and sour sauce then served on a bed of fresh lettuce leaves with juicy mango pieces and crunchy cashews. Recipe makes 4 servings at 1/4 salad + 1 tablespoon dressing.

Nutrition (per serving): Calories: 275; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 40mg; Sodium: 309mg; Carbohydrate: 14g; Dietary Fiber: 1g; Sugar: 9g; Protein: 27g

10. Black Bean Quinoa Salad with Steak | Cooking Light
Make dinner in under 30 minutes with this recipe. Black beans, quinoa, fresh bell peppers and onions are tossed in a tangy vinaigrette then served with chipotle-rubbed sirloin steak. It’s a delicious and healthy main meal. Recipe makes 4 servings at 1 1/2 cup each.

Nutrition (per serving): Calories: 357; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 53mg; Sodium: 329mg; Carbohydrate: 29g; Dietary Fiber: 8g; Sugar: 2g; Protein: 28g

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Oh Yeah! One Bars

Price:$24.95

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Easy-to-Follow Indoor Bootcamp for Beginners

If the weather’s not ideal for an outdoor workout, the group classes at the gym don’t suit your schedule, or you want to try a new at-home workout that gives you the best cardio-and-strength bang for your buck, this indoor bootcamp for beginners if for you.

Bootcamp-style workouts are more than someone yelling at you (and, really, who wants to pay someone to yell at you?). They are total-body workouts meant to build muscle and improve your cardiovascular health in a short period of time.

When you’re workouts are feeling dull or you need a full-body routine, create your own bootcamp circuit. This way you can squeeze in a butt-kicking workout, minus someone yelling at you.

Bootcamps tend to be done in a group environment, but why work around someone else’s schedule? The following workout gives you the same benefits as a group class, but on your own time. One of the best parts of a bootcamp-like routine is that the exercises change so fast that you’ll be done with your workout before you know it.

Note: Always speak to your doctor before engaging in any new fitness program.

Indoor Bootcamp Workout

What you’ll need:

1. Strength: Dumbbells (make sure the weight is heavy enough for the last few reps to feel challenging, but not so heavy that you can’t complete the exercises with good form.)
2. Cardio: Row machine or stationary bike. Note: If you don’t have access to this type of equipment, or want to complete this bootcamp from the comfort of your home, substitute jogging in place or fast walking in place (really pump your arms and get those knees up as high as you can) for the cardio part of this workout. Choose whatever cardio option works best for you, and note that this part of the workout will be noted as “cardio.”

 

Notes about the row machine or stationary bike: Adjust the resistance to a level that’s comfortable for you. Make sure to strap your feet into the pedals so the strap rests comfortably yet snugly over the top of your shoes. Keep your back straight and use your legs to push and then pull the handle on the row machine. When on the stationary bike, keep your abs pulled in to support your back, and don’t hunch over the handlebars.

Exercises

Plank

1. Begin in a tabletop position.
2. Lower down onto your forearms and extend your legs straight out.
3. Pull in your abs and shift most of your weight toward your heels—like you’re pressing your feet against a wall.
4. Keep your back flat and aligned with your neck.

Air Squats

 

1. Stand tall, feet hip-width apart. Begin to lower down like you’re sitting in a chair.
2. Hold for two counts and push up to standing.
3. Make sure your knees don’t go over your ankles.
4. Continue this movement.

Shoulder Press

1. Hold a dumbbell in each hand.
2. Stand tall, feet hip-width apart.
3. Bring your arms up to shoulder level, engage your core, and then press the weights up.
4. Lower back down to shoulder level and repeat.

Bicep Curls

1. Hold a dumbbell in each hand.
2. Stand tall, feet hip-width apart.
3. Turn your palms so they are facing forward.
4. Keep your elbows glued into your sides and begin to lift the dumbbells up to your biceps.
5. Hold for two seconds and slowly release down to the beginning. Repeat.

Curtsy Lunge

1. Stand tall, feet shoulder-width apart. You can hold dumbbells in your hands or not.
2. Take your right foot and step it behind your left. Bend both knees to the ground (like your curtsying).
3. Bring the right foot back to the start, place your left foot back behind the right, and bend at the knees.
4. Continue to alternate each leg.

Indoor Bootcamp Circuit

Before you start, complete a 5- minute warm-up on the row machine, stationary bike or jog/walk in place.

Note: The number in parenthesis following each strength exercise is the suggested number of reps. If you can’t do as many reps as are recommended during each round, do as many reps as you can with good form, and move on to the next exercise. The point is to perform the exercises correctly—you’ll reap more benefits this way, no matter how many reps you can complete.

Round 1

1. Cardio for 2 minutes
2. Plank for 1 minute
3. Air squats (20)
4. Shoulder press (20)
5. Bicep curls (20)
6. Curtsy lunge (20 total)
7. Rest for 1 minute

Round 2

1. Cardio for 4 minutes
2. Plank for 40 seconds
3. Air squats (15)
4. Shoulder press (15)
5. Bicep curls (15)
6. Curtsy lunge (16 total; 8 per side)
7. Rest for 1 minute

Round 3

1. Cardio for 6 minutes
2. Plank for 20 seconds
3. Air squats (10)
4. Shoulder press (10)
5. Bicep curls (10)
6. Curtsy lunge (10 total; 5 per side)
7. Rest for 1 minute

Round 4

1. Cardio for 8 minutes
2. Plank for 10 seconds
3. Air squats (5)
4. Shoulder press (5)
5. Bicep curls (5)
6. Curtsy lunge (6 total; 3 per side)
7. Rest for 1 minute

Round 5

1. Cardio for 10 minutes
2. Plank for 5 seconds
3. Air squats (1)
4. Shoulder press (1)
5. Bicep curls (1)
6. Curtsy lunge (2 total; 1 per side)
7. Rest for 1 minute

Cool down and stretch for 5-10 minutes.

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The Dirty Truth About Six-Pack Abs

It's time to detox from the pop-fitness "six-pack abs" ideals and learn about ab function and the best exercises.

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Caprese Chicken & Roasted Broccoli

Want to enjoy a low-carb dinner? Make this simple caprese chicken, which marries the fresh flavors of a caprese salad with a dose of lean protein. Ripe tomatoes, tangy balsamic and fragrant basil are a yummy ways to dress up your lean chicken breast. Serve with a side of roasted broccoli.

Caprese Chicken & Roasted Broccoli

Ingredients

• 2 skinless, boneless chicken breasts (6 ounces each or 340 grams total)
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 1/2 pounds broccoli, chopped (680 grams)
• 2 cloves garlic, minced
• 1 Roma tomato, sliced (90 grams)
• 2 sprigs basil, leaves thinly chopped
• 4 slices fresh mozzarella (1 ounce or 28 grams per slice)
• 2 tablespoons balsamic vinegar
• 2 teaspoons dijon mustard (certified gluten-free if necessary)
• 2 teaspoons brown sugar
• 3 tablespoons olive oil

Directions

Preheat oven to 400 degrees F (204 degrees C).

Slice the chicken breasts in half  and then season and tenderize with salt and pepper. Set aside.

Whisk together balsamic vinegar, mustard, brown sugar and olive oil. Toss half with the broccoli and spread out onto a sheet pan. Sprinkle with salt and roast for 25 minutes, shaking midway.

Heat a grill pan over medium-high heat. Brush with some oil and then grill chicken on both sides for about 2 minutes (If grill pan isn’t large enough to fit all the chicken pieces, transfer grilled pieces to a sheet pan). Transfer chicken to the oven and cook for another 8 to 10 minutes. In the last 2 minutes of cooking, add a slice of mozzarella to each chicken breast.

When chicken is done, top cheese with a basil leaf and tomato slice. Drizzle with rest of the sauce, and enjoy with your crunchy, roasted broccoli.

Nutrition Information

Serves: 4 |  Serving Size: 1/2 chicken breast

Per serving: Calories: 341; Total Fat: 20g; Saturated Fat: 6g; Monounsaturated Fat: 8g; Cholesterol: 60mg; Sodium: 502mg; Carbohydrate: 18g; Dietary Fiber: 6g; Sugar: 4g; Protein: 26g

Nutrition Bonus: Potassium: 700mg; Iron: 9%; Vitamin A: 43%; Vitamin C: 263%; Calcium: 22%

Energizing Tips (optional)

• Serve with a side salad (1 cup salad greens + 2 tablespoons vinaigrette) to increase calories and fiber. (Per serving: Calories: 491; Fat: 32g; Carbohydrate: 20g; Dietary Fiber: 8g; Sugar: 6g; Protein: 28g)
• Serve this as a caprese chicken sandwich (add 2 slices of whole-grain bread + 1 tablespoon of mayonnaise) to increase calories, fiber, carbs, protein and fat. (Per serving: Calories: 651; Fat: 34g; Carbohydrate: 58g; Dietary Fiber: 12g; Sugar: 10g; Protein: 34g) 

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How to Avoid the 4 Most Common Beginner Workout Mistakes

Starting a new workout plan is an exercise in patience. Weight loss and increased fitness aren’t achieved overnight after all. Many times in our haste to get fit, we end up getting injured or suffering from excessive muscle soreness (that makes you not want to move at all!). Not only are these ailments painful, but they can also sideline you from workouts for days and weeks on end, defeating the purpose of starting the exercise plan in the first place.

Injuries people most often encounter at the outset of new workout routines range from pulled muscles to knee pain to tendonitis and beyond. Fortunately, if you educate yourself prior to starting an exercise routine, you can avoid many of the most common mistakes people make.

Check out the top four blunders fitness newbies make to stay off the bench and keep moving forward with your workout and weight-loss goals.

Doing Too Much Too Soon

You’ve had a great week of workouts, so you think to yourself, “Why not up the ante and try for more next week?” While a slow build from one week to the next is an important principle of any training plan, getting overzealous about adding mileage, reps, or weight can be a recipe for disaster.

“Soft tissue adaptation takes time and you can’t make your body adhere to your schedule,” explains Laura Bergman, a personal trainer at Fast Track Therapy in Merrifield, Virginia. “Starting your training with plenty of time before your goal event gives you room to progress slowly, and allows time for a safe rate of adaptation.”

So whether you’re looking to shed a few pounds before your sister’s wedding or be able to run 3 miles without stopping, patience and a slow build are key to the success of any workout plan. This means not only embracing a moderate progression, but also taking rest days to allow your body important recovery time.

Not Listening to Your Body

“People often think pain is a normal part of training and that they should push through or ‘suck it up,’” says Bergman. “Tweaks or pinches or achey-ness are messages your body is sending you that something is wrong.”

While some soreness and discomfort will accompany any new training plan, actual pain should not. If you back off as soon as you begin to experience any intense aches, you often won’t require more than a day or two of down time before hopping right back on the bandwagon.

On the other hand, if you ignore those bodily signals, you’re more likely to end up with a full-blown injury. This is the type of scenario that can derail you from pursuing your fitness goals for weeks on end.

Poor Form

Everything from an inefficient running gait to incorrect form in the weight room can cause issues for both fitness veterans and rookies. “If the body is not in a properly aligned position, stress and torque will be placed on joints in a way in which [the body] was not designed,” explains Bergman.

For instance, if you’re starting a new running program, landing excessively on your heels has been shown to cause knee problems, while landing on your toes can lead to Achilles injuries. Similarly, poor form in swimming can cause rotator cuff injuries. With strength training, improper technique when using certain machines and weights can also lead to a whole host of ailments.

“Little muscles get overworked and angry, and joints get uneven wear when they are torqued,” adds Berman. “This is often felt as tightness or a tweak, and progress to a serious issue.”

This again highlights the importance of listening to your body. If a movement or exercise feels awkward or painful, you should seek help from a trainer to coach you on the proper approach.

Bad Shoes

While a piece of equipment won’t generally solve all of your injury issues, it can definitely help prevent them. Getting the right kind of footwear and being sure to replace them regularly will go a long way in keep you up and moving.

“My advice is to find a shoe that allows your foot to function as a foot, rather than inhibit it,” advises Bergman.

This will mean different footwear for different people, depending on biomechanics and types of workouts. If you will be executing more lateral movements, for instance in a studio class, you may want a shoe that provides a bit of ankle support. On the other hand, if you’ll be running, a traditional running shoe is your best bet.

To select the right shoes for your feet, be sure to go to a reputable running or sporting goods store where experts can assist you. Research has shown that comfort is perhaps the most important guiding factor when it comes to shoe selection and injury prevention, so follow your instincts and always go with what your gut—or your foot—is telling you.

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Diet or Deception: The Problem With Nutrition Secrets

“Tell me the new nutrition secret that will blow my mind.”

After nearly 15 years of being asked this question, I guess it’s time to provide an answer. But I’ll be honest, I dread when people make this specific request and odds are you won’t like what I have to say.

Most nutrition secrets and the “best diets” are drenched in fear tactics and instant gratification promises that stretch reality. Don’t believe me? Keep reading and you’ll learn how almost every popular diet in the last 20 years is spiked with more than just a little deception.

We need to stop trying to bury individual foods. They are not the problem.

You can build muscle. You can burn fat. And heck, you can do both at the same time while eating wheat… although some might make you believe it’ll automatically blow up your gut no matter who you are.

An easier question is identifying what you shouldn’t do, like making up a “miracle diet” that demonizes foods and claims all that stands between you and the body you desire is dropping that glass of milk from breakfast.

The line between what works and what doesn’t has been erased, and now it’s nearly impossible to see what is real, what is anecdotal, and what has no place in the fitness industry whatsoever.

What’s Real?

Want great results? Eat real food and work hard.

This should go without saying, but these are rarely the answers that anyone wants but they are the only solutions that have survived the test of time.

Want to build muscle fast? Change your expectations of “fast.” Work hard. Eat more. Train consistently. And stay healthy.

Want to know how to lose weight? Eat a majority of your foods from proteins, vegetables, fruits, and healthy fat sources. And yes, I said majority because there is always room for dessert.

I’ve had the honor of interviewing many of the fittest people in the world, and you know what? Most of them eat dessert, and not just on “cheat days.”

You can have your cake and see your abs too — as long as the cake isn’t a daily indulgence.

What’s Anecdotal?

You’re told that carbs will make you fat by skyrocketing insulin. That bread and milk can’t be handled by your body. Gluten was created by Satan. Soy protein will give men boobs. All late-night calories are stored as fat. And eating too much protein will give you kidney problems.

The list goes on and on and on. Are there instances where someone might eat soy and end up with higher estrogen levels? Sure. Does that mean soy causes your testosterone levels to drop? Not if you read the research that shows it’s clearly not the case.

The same can be said about dairy (which is shown to help weight loss, especially people that need to drop pounds), carbs at night (which has research alluding to how they might reduce body fat), and higher protein diets (which don’t harm healthy kidneys).

Most of what makes nutrition and fitness feel like a burden is more hype than help.

Don’t misunderstand the message: Food allergies are real — but only on an individual level. If you’re allergic to lactose, drinking milk is going to be a bad idea. And your stomach will remind you of this over and over again.

Same goes for gluten, eggs, soy, and a variety of other foods trigger reactions in your body in the same way that pollen crushes my sinuses each summer.

But this is where reality ends. We are not suffering a global epidemic of gluten-sensitive, lactose-fearing, kidney-damaged people.

Less than 2 percent of the population has gluten issues. Dairy and milk have been shown — multiple times — to build muscle and help with fat loss. Research at Stanford even suggests that not all organic foods are necessarily more nutritious than non-organic.

We walk a fine line between what we see works in the gym and in the kitchen and what we can prove is actually the truth.

Draw The Line and Enjoy Food

Remember the 1980s when we said “fat” was making people fat? Guess what? We started eating less dietary fat — significantly less, in fact — and the obesity rates skyrocketed. Research even went as far as showing that eating fat wasn’t making us fat , and yet the fear still remains today

It happened again when we “identified” high fructose corn syrup as the root of all evil. Only HFCS intake didn’t end up being linked to eating more foods or greater weight gain, and yet we all became fatter.

We need to stop trying to bury individual foods. They are not the problem.

Dogmatic approaches that lead to restrictive diets that make your life miserable is the problem.

There’s something special to “do what works for your body.” Just make sure you’re reasoning starts and ends with, “It works for me.”

There’s something dangerous to making over-generalized claims that cause a domino effect of eating behaviors of which we’ll only see the potential dangers of down the line. Or even worse — the fear of food and restrictive nature will make people feel like good nutrition is limited to a select food.

Use new research to question your approach, not define it. And let the basics lead the way.

Most diets share about 90 percent of ideas in common. The other 10 percent cause unnecessary battles.

Instead of fighting about what is “best,” don’t buy into the hype and instead give the diet that sounds good a try.

There are many ways to eat your way to a badass body. The best one for you might not be the ideal fit for your buddy. And guess what? Both approaches might be right.

Maybe that’s the only “new” message that really needs to spread.

The post Diet or Deception: The Problem With Nutrition Secrets appeared first on Born Fitness.

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Grilled Greek Chicken Kebabs

Keep your kitchen cool by using the grill to make this killer Greek chicken dinner!

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8 Nutrition Tweaks to Try if You’ve Hit a Weight-Loss Plateau

Are you working out hard at the gym but feel like you aren’t seeing the results you’re looking for? Before you get too frustrated about your current progress, try some of these tweaks to up your nutrition game. Before long, you will bust out of that weight-loss plateau for good!

1. Fiber up. Fill up your plate with foods that are high in fiber. Fiber helps to prevent surges in blood glucose because it slows the absorption of sugar. Fiber-rich foods contain bulk and often require you to chew a bit more to break them down, giving your body more time to process those feelings of satisfaction, and keeping you fuller for longer. Foods high in fiber are nutrient-dense and often lower in calories and higher in volume than other foods. Examples include apples, raspberries, blackberries, pears, beans, lentils, split peas, artichokes, broccoli, Brussels sprouts, cabbage, avocados, nuts, seeds and 100% whole grains.

2. Go whole. Focus on eating foods in their whole form. It’s easy to fall into a routine with food, and succumb to the convenience factor of eating out or grabbing food in a package. While pre-packaged foods may fit into your calorie goals, they are often highly processed—and your body doesn’t have to work as hard to break them down. Compared to refined foods, real foods are more satisfying. Set boundaries on eating foods out of ease (read: granola bars, cereals, chips)—this can also help eliminate boredom and stress eating.

3. Power up the protein. Space your protein intake out during the day to ensure you are maximizing your body’s utilization of amino acids. Protein is particularly high in the amino acid leucine, which research has shown may be one trick to shedding body fat. It takes eating about 25-35 grams of protein every 4-5 hours to get enough leucine to see a positive effect. So don’t skip that mid-afternoon protein snack! Cottage cheese, Greek yogurt, hard-boiled eggs, tuna and chicken salad are great go-to high-quality protein sources of fuel.

4. Guzzle water. Aim to drink at least half of your body weight in fluid ounces plus 30 additional ounces for every hour you exercise. Fluids help to fill you up, too, so try drinking a full glass or two of water while you are cooking dinner and before you sit down to eat your meals. Carry a water bottle around with you to keep fluids on the top of mind. It’s easy to forget to drink water if you don’t have that visual reminder. Stick to water, unsweetened iced tea, green tea or lemon- and herb-infused water to meet your goals.

5. Adjust calorie goals. As you lose weight, it is important to reevaluate your nutrition goals. While you’re still the same height, you’re carrying less weight around, so you have less body to feed. A dip in metabolic burn is normal with weight loss, so to continue to to see the numbers trend down, you will need to adjust how many calories you’re eating. This is an art. Re-evaluate your current workout schedule, basal metabolic rate and daily activities to form your new calorie goals—you can always update your new weight in MyFitnessPal for the guided calorie recommendation.

6. Eliminate empty calories. Sure everything in moderation, including moderation, right? While we all should enjoy the finer things in life (like wine and chocolate), it’s easy to get super relaxed and not realize how many days of the week we are indulging. This approach to eating can work for weight maintenance, but if you’re stuck in a plateau, it’s time to take an assessment of your treats. Count up all those cocktails, late-night desserts, chocolate from the office candy jar and specialty coffee drinks. For the time being, reduce the number of sweets you have each week to give your body that kick start again.

7. Get accurate. If you are currently entering your food into MyFitnessPal, make sure that you are doing so accurately. Use the recipe feature to add recipes, and tailor them to your goals. Break out the measuring cups and spoons to make sure you are entering proper portions. If you have a digital food scale, use it—especially for measuring proteins and starchy vegetables like potatoes and fruit. Don’t know what a medium apple looks like? Most people don’t, so weigh it to get a better idea of the size of the apples you buy. When comparing apples to apples, calories can vary greatly.

8. Address food sensitivities. It’s not uncommon to be carrying around extra fluid weight if your body is chronically inflamed from the foods you are eating. Common symptoms of food issues are gas, bloating, nausea, diarrhea, constipation, fatigue, joint pain and brain fog. If you’re experiencing any of these symptoms on a regular basis, it might be worthwhile to talk with your doctor or registered dietitian about a diet analysis. There are special blood tests that can determine food sensitivities, and can be helpful in alleviating discomfort while reducing inflammation and excess weight.

If you’re stuck in a weight-loss plateau, give a few of these tried and true nutrition tweaks a try!

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