Why buy a pizza when it takes less time to make one? Gluten-free pizza crust is incredibly simple to make and packs in enough protein to for-go the meat if you choose to. This g-free serving is the same size as a personal pizza, so consider making multiple for appetisers at your next party.
Chia seeds are a great source of protein, fibre, calcium, and omega-3s and have been shown to help some individuals with weight loss. They're also an easy ingredient to throw into a baking recipe, like these gluten-free blueberry muffins.
We've been talking a lot about quinoa lately and today is no different, this ultimate morning starter recipe combines two super proteins: quinoa and eggs. The quinoa serves as a crust while providing 12 grams of complete protein per half-cup, while each egg offers seven grams of protein. You'll even get your iron and calcium from the spinach and milk in this tasty recipe. Make a batch of this quinoa egg bake and you'll have breakfast (at under 250 calories per square) for the whole workweek.
Read on for the recipe.
Chia seeds are a great source of protein, fibre, calcium, and omega-3s and have been shown to help some individuals with weight loss. They're also an easy ingredient to throw into a baking recipe, like these gluten-free blueberry muffins.
Try this thigh-sculpting move in the comfort of your own home, and see it work some magic on your gams. This barre-optional exercise from Pure Barre helps shape the body without the need for any equipment. Try it tonight!
The Setup
If you don't have a barre in your home, find a doorway you can stand in easily.
Step One
Step Two
See the rest of the variations and cooldown after the break!
Fitting everything into one workout can be time consuming — unless you know the right moves. Most of these exercises work two to three major muscle groups at the same time, helping you finish your session sooner. Scroll through and pick the top pairs — or trios — that you want to focus on the most, and get moving!
Photographed at Pure Barre San Francisco, CA and Pop Physique San Francisco, CA
For a comforting dish, minus the calories, try this curry cauliflower soup. It's low in calories and full of bold flavors; the best part is that the entire recipe is made from raw ingredients, and the sunflower seeds provide a nice crunch.
Learn how to make this creamy soup after the break!
Relaxation is key to stress management; it can change the way you react to problems that arise. While pounding the pavement might be your favorite form of stress management, taking a run during the middle of a workday isn't always a possibility. Here are five techniques to help you get through a potentially stressful day.
1. Before heading into the office: Whether you're gearing up for a presentation or starting a new project, a five-minute meditation session will help bring better focus to your day. Start by sitting in a comfortable position and close your eyes. You can do guided meditation via CD, app, or video, or simply guide yourself in silence. Keep the focus on your breath and when your mind wanders, bring it back to a singular affirmative thought.
2. At your desk: You don't need to sit with your legs crossed under your desk to do breathing techniques in the office; taking a few deep breaths at your desk can sometimes be just as effective. Choose a screensaver or relaxing video to focus your eyes on, then take a deep inhale. Hold that breath for five to 10 seconds before releasing it out; repeat this sequence three to four more times. This exercise allows you to stay present and move on from any issue that is causing anxiety.
3. During your lunch break: Journaling can be an effective outlet for stress. Go somewhere peaceful during your break, like a bench outside of your office. Even if you only have time to journal for 10 minutes, it can be enough to express your frustration and let go of any negative thoughts.
See how to get rid of work stress once you leave the office after the break!
Holding this wide ballerina stance, aka second position, will tone trouble areas around the thighs and get you up and off the mat. Bonus: you can also skip some of those bicycle crunches, because the obliques get stronger from doing this exercise. Try this Pure Barre move at home, and since no equipment is needed, there's no excuse to skip the exercise!
The Setup
The Reach-Over
Keep reading for two variations after the break.
Chill out on your belly and tone your butt at the same time — what's not to love? This frog exercise, found in many barre workouts, is great for toning and lifting the bum. And you can do it at home.
Start lying on your stomach on top of a mat or soft area. If your mat is on hardwood, then I recommend folding a piece of the mat underneath your hips for extra cushion. With one fist on top of the other and your elbows bent, place your forehead into your top fist, and press your arms into the floor for support. Bend your knees, flex your feet in the air, and lift your knees off the floor.
From this position, extend your knees behind you, using the energy in your heels to press your legs away in a pulsing tempo. With every press your heels, emphasize the slight straightening of the knees as you pulse your legs away from your butt. Think of a frog that squats down and leaps. Your knees are making a similar motion and, like a frog, your legs are suspended in air. Complete this exercise for 20-30 reps. For added challenge, release your arms out in front of you for the last 10 reps to tone your upper back at the same time.
Photographed at Pop Physique in San Francisco, CA
If you crave stronger abs but are tired of doing sit-ups, try one of these ballet-inspired moves instead. Fresh from Pure Barre studio, this exercise series is sure to whip your abs into shape. Come Summer — bikini cover-up begone!
Model: Pure Barre instructor Juliann Witt at Pure Barre San Francisco, CA
This tofu scramble tastes so good, it may even sway you to go vegan. With flavors like cumin, coriander, onion, pepper, and cilantro mingling together, you get a surprise in every bite. The turmeric gives the tofu a yellow color so that it even looks like eggs. But, unlike with eggs, you can prepare this dish ahead of time and keep it in your fridge for days. Start cooking now, and get a little taste of the Southwest!
See the recipe after the break!
If you think tofu is only for vegetarians, think again. This protein staple is rich in amino acids, and it can easily be used as a meat or egg replacement in popular dishes. With over 10 grams of protein contained in a single slice, here are some no-brainer ways to incorporate this nutrient powerhouse into your next meal.
Salad topping: Take a break from your traditional chicken Caesar salad, and give tofu a try. There's barely any prep needed: simply toss raw tofu in with your greens, which gives you even more time to make a healthy homemade dressing. A sesame-, soy-, or miso-based dressing tastes especially nice when paired with tofu.
Stir-fry: With all of the sauce and spices stirring in the pan, there's no better ingredient to soak up the flavors than tofu. To make an even healthier stir-fry, replace traditional soy sauce with Bragg's Liquid Amino.
Scramble: Forgo the eggs and make a tofu scramble instead. Spices like turmeric add a touch of spice to the dish, and also give it the same yellow hue as scrambled eggs. Saute peppers and onions with crumbled tofu to add even more flavor to the dish.
Noodles: Get your protein and carb craving all in one by using tofu noodles. Tofu noodles can be used in the same way you might use pasta or rice noodles, making them perfect for Italian, Asian, or any other cuisine where noodles are highlighted.
Taco meat: Tofu makes a great replacement for ground beef in any Mexican dish you might have planned. Crumble up a block of tofu, season it with a traditional Mexican spice mix, and guests won't even know the difference!
Chia seeds are a great source of protein, fiber, calcium, and omega-3s and have been shown to help some individuals with weight loss. They're also an easy ingredient to throw into a baking recipe, like these gluten-free blueberry muffins.
You may have tried scissor kicks, but this variation will provide double the burn. Using a ball between your hands, this exercise enables you to keep your abs engaged between curls. This do-anywhere move from Pure Barre is easily done on the floor — commercial break, anyone?
Setup
For this ab sequence, you'll need a small play ball or something that gives a little, like a bundled-up scarf or pillow.
Switch Legs
See another variation and soothing stretch after the break!
Make sure you get the most out of a stationary bike for the entire hour you spend pedaling. You've shown up, you're dedicated, but not exactly sure how to push things further? Here are some tips to maximize your indoor-cycling workout and improve your performance even after you let go of the handlebars.
Get up, stand up: Since you aren't on a stationary bike for travel, take advantage of the stability and stand straight up. Make sure to engage your core, and put as little weight as possible on the handlebars. Give yourself more resistance and prevent the risk or knee injury by keeping your weight over the hips and bicycle seat.
Increase your resistance: Help sculpt your lower body by turning up the resistance to mimic an uphill ride. As you pedal, keep your foot parallel with the ground and push down through your heel while also maintaining a consistent cadence. For a more intense session, see if you can do short interval bursts during your uphill ride.
Listen to your body: Your neighbor might be going a mile a minute, but you don't know their fitness level, how much resistance they're working with, or their individual training plan. It's important to listen to your own body when challenging yourself. If you don't feel like you're exhausting your muscles, as you should, go a little faster. But be sure to scale back if you find that you're going too hard.
Engage your core: It's so simple to do and easy to forget. If you engage your abs, you not only provide better posture for your ride, but you burn more calories. This is a win-win situation. If the intervals feel too tough to multitask at first, start by engaging your core during the water breaks when you sit back in the saddle. Eventually you will be able to increase your core activity for the whole hour and might find yourself using them more in your everyday life.
Finish with protein: Noshing on lean protein after your workout can help speed up muscle recovery and prevent soreness, which means there are no excuses for missing your workout the next day. Make sure to eat or drink a protein-filled snack within 30 minutes of getting off the bike.
Think going gluten-free can help you lose weight? It can, as long as you don't indulge too much of a good thing. While some may think a life of g-free foods equals instant weight loss, think again. Even healthy g-free foods are calorie-dense.
Even if you typically run on an empty stomach in the a.m., there are times — think: a big run or race — when fueling up is essential. The options on what to eat seem endless, but there are a few items that can result in running sabotage. Make sure you stay energized on your run by avoiding these foods before you hit the ground. And if you must eat any of these foods, give the body time to digest before heading out!
High-protein shakes and bars: Protein is an important fuel source, but oftentimes, high-protein bars and shakes can be hard to digest and don't contain a sufficient amount of carbs to keep energy levels consistent. For longer runs, aim for 25-40 grams of carbohydrates and 10 grams of protein.
Nuts, fruit, and veggies: While all of these items are nutrient-rich snacks, fiber-rich foods can result in a run that is painful and sometimes impossible, as your body works to digest these foods. The end result? Cramps and stomach discomfort midstride.
Dairy: Dairy isn't always the best choice before a big run. Cream cheese on your bagel, or even that stick of string cheese with your oatmeal, won't leave you with more energy, just an upset stomach. On top of that, dairy can actually deplete energy because it slows down the absorption of carbohydrates to the body.
Fatty foods: Donuts or a greasy breakfast of hash browns may be tasty, but they can cause havoc on your body if you plan a workout immediately after eating. Foods high in fat leave the body feeling bloated and sluggish since fat is not as easily turned into energy as protein and carbs.
To build a strong core, it's important to strengthen muscles to work as a whole. This high curl position from Pure Barre works your front abs for that coveted six-pack, and then twists to work the sides of your core, or obliques. Feel the burn with this dynamic move, which sculpts your abs and inner thighs at the same time as you squeeze in on a ball.
The Setup
Tabletop
For More Challenge: Release Hands
Side Rotation
See a special bonus move after the break!
There's a new wave of sports bras out there, and they aren't designed to be covered up. In fact, they're so good-looking, they might inspire you to get in shape and start wearing them solo. You'll find a supportive sports bra here regardless of the activity, whether it's running or yoga. A few are so versatile they can support you through a triathlon.
