Getting through our workouts is usually pretty uneventful, but every once in a while, something truly cringe-worthy happens that makes us wish we exercised solo. Click through to read about the top most embarrassing things that can happen while exercising and share whether or not these have happened to you.
A nutritious diet and regular exercise have helped you reach your weight-loss goal, but you're still trying to get rid of that little extra pooch around your midsection. Here are three things you can do every week to help you achieve a trimmer belly.
Take an honest look at your diet and your bathroom schedule. Your belly might not be caused by fat, but by air trapped in your digestive system. If you're not getting enough fiber (you need 25 to 30 grams a day), constipation can cause bloating. On the other hand, overdoing it on fiber or eating too many gas-producing foods like broccoli, apples, or beans can also make your belly pooch a bit. Thankfully, there are also foods you can eat, like blueberries, that are proven to diminish belly fat, so sip on this flat-belly smoothie made with pineapple and kale.
When Doing Cardio
Studies show that including interval training in your cardio sessions is proven to diminish belly fat. If you find that you normally stick to a consistent pace when running, biking, or swimming, mix it up by adding 10- to 60-second fast-paced or sprinting intervals — here's a 45-minute treadmill workout that does just that. High Intensity Interval Training (aka HIIT) works on the same principle as intervals, where you push to your maximum training for a period of time and follow up with a shorter rest period. Give this type of workout a try with our full-body 10-Minute HIIT Workout.
When Strength Training
Basic crunches can help tone your abs, but they only target certain abdominal muscles. Incorporate full-body exercises like variations of plank or core moves using a ball. Simply balancing on one leg on a Bosu will target your core too.
Pudding made in a blender? You better believe it. Here's a milk-chocolate pudding recipe from chef Matthew Kenny that is raw, easy to make, and full of healthy fats. And it is so very tasty! How does he make this dish so flavorful without dairy, eggs, or cooking? Watch this video to learn his secrets, and then whip up your own batch at home.
Keep your pup in great shape with these healthy low-fat dog biscuits, which are easier than you think to make. Instead of heading to the store for artisan treats, you can toss these together with simple organic ingredients that only cost a couple of bucks. Plus, you can easily tailor the biscuits to your pup's taste.
Free of sugar, oils, additives, and preservatives, these munchies are just the right thing to keep your loyal friend happy, healthy, and begging for more. Rather than using peanut butter as a base, these healthy low-fat dog biscuits are made with organic pumpkin puree and fresh spinach. Pumpkin is beneficial to your pup's digestive health, full of antioxidants, and aids in keeping your dog at his ideal weight. And spinach is packed with vitamins and iron.
1 1/4 cup all-purpose flour
1 tablespoon cocoa powder
1 1/4 teaspoon ground ginger
1 teaspoon ground cinnamon
1/2 teaspoon allspice
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
5 tablespoons unsalted butter, softened
1/2 cup powdered sugar, sifted
1/2 cup molasses
1 egg yolk
1 teaspoon baking soda
1/2 cup water, warm
Cream Cheese Frosting
4 ounces unsalted butter, softened
4 ounces cream cheese, softened
2 cups powdered sugar, sifted
1 teaspoon vanilla extract
- For cupcakes: Sift together the flour, cocoa powder, ginger, cinnamon, allspice, nutmeg, and salt. Set aside.
- In the bowl of a stand mixer fitted with a paddle attachment, cream butter with powdered sugar on low speed. Add molasses, egg, and egg yolk. Add flour mixture, and stir until just combined.
- Dissolve baking soda in warm water. On a low speed, mix the warm water mixture into the batter.
- Fill cupcakes liners 3/4 full. Bake at 350ºF for 18 to 20 minutes or until cupcakes bounce back when touched.
- For cream cheese frosting: In the bowl of a stand mixer fitted with a paddle attachment, beat together butter and cream cheese on medium-high speed. With mixer on low speed, add powdered sugar a cup at a time until smooth and creamy. Beat in vanilla extract.
- To assemble: Use an offset spatula to ice cupcakes. Decorate with sprinkles and seasonal candy, optional.
- Desserts, Cupcakes
- North American
- Makes 12 cupcakes
Haven't you noticed? No place is off limits when it comes to taking selfies, not even bathrooms or the red carpet. So it's no surprise that people have been taking and sharing gym selfies — or gym "healthies" as they're called. Many of you participated when we asked you to post your healthie snaps, but not everyone can get behind the trend. Some consider it inappropriate or awkward at best ("Let me just pretend no one else can see me"), while selfie supporters see nothing wrong with some sweaty self-love.
We want to know: what's your take on the gym selfie showdown?
Don't feel sorry for beans. They may be known mostly for their unpleasant side effect when eaten, but beans are actually nutritious little gems. If you follow these tips, you can eat beans without the bloat, which means you can reap these weight-loss benefits. Here are three reasons to plate-up with beans.
While the fiber content of beans helps keep things moving, it also gives you that "I'm full" feeling. Satiating your hunger is the key to preventing overeating and consuming too many calories for the day. But you don't just need to eat a plate of plain beans; in fact, you can add beans to smoothies — you won't be able to taste them at all — throw them in your scrambled eggs, add them to soups, pasta dishes, or homemade pizza.
Beans aren't just for vegetarians. Omnivores can soak up bean protein as well. High-protein beans help keep energy and blood-sugar levels stable, which helps prevent cravings for sugary pick-me-ups that tend to be high in calories and void of nutrition. Since a couple hours between meals tends to be common crash times, including beans for breakfast and lunch will keep you peppy until your next meal. Whip up a sweet potato, chickpea, and quinoa veggie burger, a plate of polenta with beans, or a satisfying bowl of cumin-spiced lentils with quinoa.
When trying to beat the scale, you need to make sure that you're eating quality foods low in calories and high in nutrition. Beans make perfect snacks too, so look beyond the typical carrot sticks and hummus pick-me-up (but do try this black bean hummus). You can snack on honey-roasted cinnamon chickpeas, veggies with creamy white-bean dip, or these delicious edamame pear crostinis. You can also enjoy a low-cal dessert with fortified with beans, like these peanut butter oatmeal raisin cookies or black bean brownies.
Just because running isn't a gear-heavy sport, doesn't mean the runner in your life won't appreciate a few gifts to inspire her training, lift her spirits when the going gets tough, and celebrate her big finishes. Here are some great ideas for the women on the run in your life.
— Additional reporting by Leta Shy
Just when you think you've gotten your hands on the best fitness gear or health food of the year, another tempting one comes along. Instead of trying them all, we did the work for you! Throughout 2013, we tested the best of the best, from shoes to sunscreen to snacks. Check out our top picks, and buy them for yourself now, or give them as gifts this holiday season. They'll be just as noteworthy in 2014; they're that good.