Run Like a Pro With Meb Keflezighi’s Workout Playlist

Photo: Run for Skechers

If you want to run harder, better, faster, stronger, your answer may just be a pumped up playlist away. It’s not news that music has been shown to help athletes run farther and bike longer. The tempo, beat and lyrics to a jam can alter an athlete’s psychological state, giving them an edge to crush the competition or a previous PR. And for training runs, a great playlist can provide just the motivation you need to hit the pavement after a long day at the office. 

While music has been banned for pro athletes competing for top titles and prize money at major races like the upcoming New York City marathon, that doesn’t mean these elites don’t listen to tunes while they prep.

Want to know what the playlist of a running champ looks like? We asked Meb Keflezighi, American long-distance runner, winner of the 2014 Boston Marathon and Skechers Performance sponsored athlete, what songs he’s been logging miles to in anticipation of this weekend’s Empire State race. From Michael Jackson to Run DMC, you might be surprised what pops up on Meb’s training playlist! Download the mix to your iPod and use it to motivate you through your race, whether it’s a 5K, 10K, half or full marathon (maybe even New York on Sunday!).

Track Meb this Sunday, November 2, as he runs the New York City Marathon starting at 9:00am, EST, on ESPN2 and WatchESPN.

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6 Squat Variations for Total-Body Strength

Love them or love to hate them, squats are one of the best exercises for increasing strength and size, while simultaneously burning fat. It’s no wonder they’re often referred to as the king of all strength training exercises. Still, some gym-goers opt out of squats in favor of more glamorous moves like the bench press and bicep curl. No more! Friends don’t let friends skip leg day. And since we’re all friends here, we’ve done our part by compiling a list of six squat variations for every fitness level. All you have to do is keep calm, and squat on.

Want to run faster, jump higher and pack on some muscle? Well then it’s time to get low. Because squats engage almost every muscle from head to toe, there’s a huge hormonal response and massive impact on the central nervous system. This creates an anabolic environment, making the muscles all over the body poised for growth, says Dr. Jeff Volek, strength coach and associate professor of Kinesiology at the University of Connecticut.

As for how low you should go, it’s been said that squats can be dangerous, especially deep squats. But when it comes to performing the complex movement — assuming you’re injury-free and using proper form (see below) — rock bottom is the way to go. Research shows that the depth of a squat does not actually increase stress on the knees. In fact, a separate study actually suggests that the deep squat might help to improve knee stability. It’s also true that going lower with a lighter weight boosts strength better than loading up on weight to perform a partial squat. Keep in mind, all this “how low can you go” talk assumes you’re able to nail the basics.

Sloppy squats don’t belong in any exercise routine. So rookie squatters should begin with the bodyweight variation.

The Bodyweight Squat
How to: Begin with feet at hip or shoulder width (the exact position will depend on flexibility). Now, roll the shoulders back and down while squeezing the shoulder blades together. Keeping the core engaged and the chest high, add a slight bend in the knees. Hand placement is a personal preference, they can go behind the head, on the hips, crossed in front of the chest, or extended in front of the body (a). Next, sit back into your heels sending your hips and butt back and down, keeping the knees from extending over the toes (b). While the butt sinks your chest and shoulders remain tall. At the bottom of the squat, press through your heels, exhale, and return to the standing position (c).

Remember, practice makes perfect. Be sure to master the bodyweight squat before adding weight or performing more challenging exercise variations. If getting low is difficult, it’s likely there are some mobility issues standing between you and the squat. Implementing a dynamic warm-up and mobility techniques like foam rolling will improve these deficiencies. After the bodyweight movement becomes second nature, it’s time to up the ante by adding weights and taking on more challenging variations.

RELATED: Are You Foam Rolling All Wrong? 

When it’s time to step up your squat game, there are lots of ways to make that happen. Start by using this exercise list as a guide to getting lower and moving more weight. Keep in mind, these variations aren’t meant to be completed in one workout. Think of it as a checklist. Start at the top of the list and master each move, over time, before progressing to the next.

1. Isolated Squat Hold
It’s time to get nice and comfortable in the squatted position. The reason: Lowering into a squat and staying there helps improve stability and strength while preventing injury.
How to: The set-up and lowering part of this move is just like the bodyweight squat, but things start to change once we reach the bottom. Instead of standing back up, sink into that squat and hold it (a). Keep all of the weight in your heels, while driving the knees and hips open (b). Be sure to maintain and upright body position with your chest up, shoulders back and down, and core engaged. Sets: 4, Reps: 5 pausing 30 seconds at the bottom of each rep. 

Photo: Alex Orlov

2. Jump Squat
Ready to get explosive? A training program that includes plyometric exercises like the jump squat has been shown to be more effective at increasing strength than programs that rely on weight training alone.
How to: Kick things off in the basic bodyweight squat position (notice a trend here?) and execute the first part of the squat, until we bottom out (a). With your hips back and butt down, notice your hamstrings and glutes will tighten and activate. Release that tension by driving your hips forward and your arms up towards the sky, while jumping off of the ground (b). Return to the ground softly and sink right back into the squat before heading into the next repetition (c). Sets: 4, Reps: 12.

RELATED: 15-Minute Plyometrics Workout for Cardio and Strength 

3. Goblet Squat
Now we’ll add weight to the squat position. The goblet squat is a surefire way to make strength go up and the depth of the squat go down. That’s because it targets all of the muscles in the lower body, while improving squat mechanics, without the added burden of a barbell.
How to: Grab a dumbbell, kettlebell, medicine ball or sandbell before preparing to squat. Grasp the weight and hold it at chest height (a). Next, set your feet shoulder-width apart and engage the upper body. Keep that weight close to your chest while squatting down. At the bottom of the squat the position should resemble the isolate squat hold (b). Return to standing by driving through the heels, before squeezing the hamstrings, glutes and core (c). Avoid thrusting your hips forward by slamming your knees to straighten your legs to stand up. Sets: 4, Reps: 12.

4. Back Squat
This is where things can get interesting. The squatting movement remains the same, but now you have to contend with a barbell resting on your back. You’ll also need a squat rack or power rack for this move. It allows for easy access getting under and out from under the bar. Plus, it has safety bars that will catch you if get stuck while squatting.
How to: To start, adjust the height of the bar so it’s just below shoulder height. Grip the bar wider than shoulder-width and step under the bar so the weight is resting on your upper back (a). Set up in the same squat position you’ve been using to complete each move so far, making sure to sit back and down while keep the chest upright (b). Once you’ve hit rock bottom exhale, press through your heels, squeeze your elbows towards your body and return to standing (c). Sets: 4, Reps: 10.

5. Front Squat
Instead of placing the bar on the upper back, the front squat has you place the bar across your collarbone in front of your body. Like the back squat, getting comfortable with the placement of the bar might take some time, but will become second nature if you stick with it.
How to: Setting up in the squat rack, grip the bar with hands at shoulder width and pull your chest to the bar. Drive your elbows up while pulling the bar onto your collarbone. Note: Instead of trying to hold the bar with against your body, let it rest on you to support the weight (a). Once you’re set up, lower into a squat keeping your core and upper body engaged, while driving your elbows high (b). Press through the heels, exhale, and drive the elbows up to complete the move (c). Sets: 4, Reps: 10.

6. Overhead Squat
Before you go overhead with the squat, promise us you’ve invested time in learning and practicing the other variations that have led you here. Unless you’re hitting the other moves with mastery, the overhead squat could do more harm than good. But, if you’ve worked your way up to this movement, you’re in for one heck of a total-body exercise.
How to: Grip the bar with hands wider than shoulder width and press the bar overhead. The width of your grip will have the bar six to eight inches overhead with arms extended. For this move your feet can be slightly wider than the hip-width distance used for the other squat movements. However, the execution of the squat remains intact (a). While pressing through the bar, begin sitting back and down into the squat (b). Continue driving your arms up while stabilizing your body at the bottom of the squat (c). In the squatted position, drive the hips forward and knees open keeping the upper body tall and core engage while returning to standing (d). Sets: 4, Reps: 10.

Tell us: Which was the toughest squat variation for you master? What do you look forward to — or dread most — on leg day?

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Strength Training May Help Keep You Young, Study Shows

Spending time pumping weights in the gym and sipping on protein shakes may pay off in a big way as you age.

A new review of studies in the journal Age and Ageing pinpoints building muscle and eating lots of protein as the best ways to fend off sarcopenia — a syndrome that causes people to lose muscle mass and strength in their later years. The review compiled 13-years worth of published research on sarcopenia interventions in adults 50 and older, to help scientists get a better grasp on how to prevent and treat the disease.

On average, adults begin losing eight percent of their muscle per decade starting at age 40.

Think sarcopenia couldn’t happen to you? It isn’t a rare condition: One in three people over age 50 suffers from it. And on average, adults begin losing eight percent of their muscle per decade starting at age 40, according to researchers.

“The sneaky part of this syndrome is that you really don’t notice it until it comes to a point where you’re so functionally impaired that it’s hard for you to get out of your chair, or you slip and fall,” says study author Jeffrey Stout, PhD, a professor in the department of educational and human sciences at the University of Central Florida. “…It’s like with adult-onset obesity. We often don’t think we’re getting overweight until we look in the mirror and go, ‘Oh my god, what happened.’” 

The good news is that researchers found two simple things — getting stronger and increasing your protein intake — can improve your quality of life for decades to come.

RELATED: 5 Beginner-Friendly CrossFit Workouts

“Resistance exercise is the single best stimulator for maintaining muscle function, strength and size, whether you’re a young athlete, a pro athlete or an 80-year-old woman,” Stout says. By contracting your muscles, weight lifting signals to your body that the muscles need to recover and then rebuild to be bigger and stronger, to be prepared for future stressors.

Another key factor for a long, healthy life: Keeping up your protein consumption. As people age, they often develop digestive issues that make it difficult to consume enough protein from sources rich in it like meat. But turning to protein powders, or other supplements, can help, according to Stout.

RELATED: 13 Dessert-Inspired Protein Shake Recipes

“There are studies looking at protein intake [in relation to] rate of muscle loss, and if you’re getting adequate protein in your diet, the rate at which you lose muscle is much smaller,” Stout says.

Stout acknowledges that it’s difficult to get people into the gym to lift weights, especially if they’ve never done it before. But he recommends working with a trainer or program, and starting with simple body weight exercises before moving on to dumbbells or performing multi-joint moves, such as deadlifts. Multi-joint moves will not only improve muscle mass, but can help strengthen the skeleton, which also gets less dense with age, according to Stout.

By adopting a weight lifting routine and protein-filled diet early in life, Stout says a person’s decline in muscle and strength will be much less pronounced as they age.  

“A recent study shows muscle mass is the single best predictor of mortality — the more muscle mass you have, the better your life is going to be [as you age],” Stout says.

Intrigued? Start building muscle and strength today with DailyBurn’s new Live to Fail strength training program. 

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The 30-Second Trick That Might Stop Your Food Cravings

AppId is over the quota
AppId is over the quota

If you find it impossible to resist the 3 p.m. chocolate craving that hits you every day, you’ll be happy to know that you might be able to quash it — in just 30 seconds.

Two new studies presented this week at The Obesity Society Annual Meeting in Boston delved into ways to trick the brain into dismissing those junk food pangs.

Because as much as you may try to rely on willpower or mindfulness to fight the munchies, sometimes there’s nothing like a quick fix to hold you over until dinnertime (or dessert). 

Walking around the block, popping a piece of gum into your mouth, chugging a glass of H20. You’ve heard about these fixes, and now we’ve got another to add to your arsenal. In one recent study, researchers asked a group of obese patients to try three 30-second intervention tactics to reduce cravings: Tapping their forehead, tapping their toe on the floor, or staring at a blank wall.

The office snack stash can be brutally tempting — and you have to stare it down five days a week.

Researchers cued cravings by asking participants to imagine eating, smelling and tasting certain foods (try it: you can practically taste the cupcake you’re envisioning, right?). Before and after the intervention, the study participants were asked to rate the intensity of their cravings on a scale of zero (low) to 100 (high). While each trick successfully reduced participants’ longings, the most effective was forehead tapping (foot tapping ranked second). 

“[These interventions] were dynamic, that is, they included movement, which engages more regions of the brain than staring at a blank wall,” says study author Richard Weil, director of the New York Obesity Research Center Weight Loss Program at St. Luke’s Roosevelt Hospital Center in New York City. “Engaging the motor cortex to create movement makes the task more complicated and so it requires more work in the brain, and thus, more distraction.”

Not down for 30 seconds worth of banging out a beat on your forehead? Weil says previous research has indicated that tapping for just 10 seconds might help to some degree, too. 

Thumping your foot: Pretty easy. Drumming your forehead: A little weird. But what if we told you there was a way to subdue hankerings in one minute — just by thinking?

Another study this week found that sometimes the best way to beat cravings is by tweaking your mindset. Researchers from Brown University used MRI scans to examine the brain activity of obese or overweight study participants as they looked at pictures of drool-worthy foods like pizza, French fries and ice cream. The researchers then tested a few different strategies, encouraging participants to focus on them for about a minute at a time. In a series of tests, they told them to:

Get distracted by thinking about something other than food.Accept and allow their thoughts as something they didn’t need to act on.Focus on the negative long-term consequences of eating those goodies.Think about the immediate rewards of indulging.

Unsurprisingly, thinking about how amazing a sundae would taste did not deter subjects from wanting to dig in. But the other cognitive strategies did diminish participants’ desire for disco fries and other unhealthy foods — particularly when they considered how they’d pay for it later if they gave in.

“This strategy evoked increased responses in regions of the brain involved in inhibitory control, which may suggest a mechanism through which thinking about long-term negative outcomes could serve to reduce cravings,” says study author Kathryn Demos, PhD, Assistant Professor of Psychiatry and Human Behavior at the Miriam Hospital at Brown University.

While each of these tactics got good reviews in a lab setting, the jury’s still out as to whether they work in real life. Because let’s be real: The office snack stash can be brutally tempting — and you have to stare it down five days a week.

“From this study we don’t know if the effects can be sustained over longer periods of time, but our future studies will test this, and try to get a sense of how this strategy could be used in conjunction with weight loss efforts in everyday life,” Demos says.

Plus, it’s worth noting that each of these studies was conducted on overweight or obese participants. If you’re at a healthy weight, giving into cravings now and then is totally OK. 

“It is a good idea to have some flexibility when it comes to cravings for certain foods,” says Chris Ochner, PhD, Assistant Professor of Pediatrics and Psychiatry at the Icahn School of Medicine at Mount Sinai. ”Always denying food cravings usually leads to feeling as if the person is in dietary jail and, eventually, everyone wants out.”

Thinking about the caloric price you’ll pay for eating an ice cream cone, or committing to tapping away your taste for pizza probably isn’t necessary unless you’re looking to make a serious change. 

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The 20 Worst People at the Gym, According to Trainers

You’ve made the honorable effort of getting your butt to the gym. Little do you know, the battle has only just begun. Claiming your space for high-intensity intervals, handstands and heavy lifts isn’t easy — and during peak hours, there’s a real art to getting fit in close quarters. But on the road to slimming down, leaning out, or getting swole, are you leaving behind a trail of destruction (alongside a pool of sweat on the bench)? 

“One out of every three gym-goers doesn’t wear deodorant.” 

According to a survey conducted by Nuffield Health, a U.K.-based health firm, the answer may be yes. Of the 2,000 people polled, 74 percent said fellow gym goers were guilty of bad gym etiquette, and many implicated themselves as well: 49 percent admitted to having used water bottles and towels that weren’t actually theirs; 33 percent revealed they exercise without deodorant; 18 percent fessed up to working out despite coughing, sneezing and being sick; and 16 percent flat-out said they don’t wash their clothes between workouts. Skeeved out? Us too.

But don’t throw in the towel just yet. In an effort to make your box, studio or sports club a friendlier, safer and all-around-more-awesome place to be, we called in some of the top trainers in the country to weigh in on proper workout decorum. While this list is by no means exhaustive, it hits on some of the deadliest sins in sweatsville. So who are the worst offenders? Find out here.

Need one of everything, in every size, shape and color? Health club hoarders aren’t unlike the ones you see on reality TV. “They stand in the same spot in front of the mirror with a collection of dumbbells in every weight around them and swear they’re using them all — while doing 10 different exercises,” says Max Tapper, personal trainer at The Sports Center at Chelsea Piers. How to avoid stockpiling? “Make circuits small and only take the weights you will need immediately,” Tapper says. 

RELATED: The Busy Person’s Guide to Becoming a Workout Minimalist

“The gym should be welcoming and inclusive — not a place where the few super jacked people can show off their six-packs.”

Supersetting (i.e. alternating between two or more exercises at a time) is a fantastic way to maximize your time, and your burn. It’s also a fantastic way to make some gy-nemies during peak lifting hours. Claiming “dibs” on multiple areas of the gym not only ties up two pieces of real estate at once, it forces others to wait and ask around if someone’s still there. “If you’re using more than one piece of equipment, make sure you’re close to them at all times,” says fitness coach JC Deen of JCD Fitness. Walk away for more than 15 to 30 seconds, and most people will assume you’re done, Deen says. “Supersetting is a luxury, not a necessity,” adds strength coach and author Bret Contreras. Bottom line: “If the gym is busy, don’t superset!”

Blame growing up with nannies, butlers and maids. For some, cleaning up after themselves isn’t second nature, which means stray kettlebells, plates and other gym essentials not in their proper place.  “It’s pretty self-explanatory, but it sucks when you’re rushing to get in a workout and you spend half the time looking for the dumbbell or medicine ball you need,” says Dan Trink, C.S.C.S., strength coach and owner of Trink Fitness. Avoid timeout by returning your equipment back where it belongs. 

When you’re pushing through that last round of v-ups or sled sprints, distractions can be a very good thing. But people-watch at your own risk. According to Jordan Syatt, five-time world record powerlifter, strength coach and owner of SyattFitness.com, overexposure (including “working out sans underwear”) is more common than you’d think. “I’m all for giving yourself some extra breathing room, but for your sake — and everyone around you — make sure you strap on a decent pair of undies.”

The same goes for shirts at certain boxes and gyms. “We have a shirts-on policy for men and women,” says Kelly Starrett, coach and founder of San Francisco CrossFit. “As a practical matter, it keeps people’s sweat from dripping all over our gym. More importantly, the gym should be a place that feels welcoming and inclusive, and not a place the few super jacked people can show off their six-packs.”

We’re just minding our own business at the pull-up bar, and in comes the wrecking ball — music blaring from their over-ear headphones, singing full-voice for all to hear. Is it Miley, just being Miley? Unlikely. “Singing in the gym it is not only distracting to gym members, it’s flat-out annoying!” says Michelle Lovitt, celebrity trainer and fitness expert. “Sing in your head or in the shower so the only person you’re distracting is yourself.”

Want to gawk? Swipe right. For all other inquiries, keep it respectable. Leering men aren’t just creepy, they’re “one of the biggest reasons women tell me they’re intimidated by the weight room,” says Adam Rosante, fitness and wellness coach, and author of The 30-Second Body. “If you see someone who really catches your attention, try to make eye contact at an appropriate time — not mid back squat — and smile. If she smiles back, wait until she’s done crushing it to say hello. If she blows you off, move on. You can go run 10 minutes of intervals to alleviate the sting.”

“A typical gym-goer wastes up to 35 percent of each sweat session on non-fitness activities.”

Up to 32 percent of gym rats admit to regularly interrupting their session to chat it up with friends. Sure, that’s OK for a recovery day, but most workouts should involve some amount of work. “If you’re able to carry on a full conversation while on the treadmill, you aren’t doing it right!” says Anja Garcia, DailyBurn and Equinox trainer. Gossip can wait — and for the 24/7 gabbers, cell phone calls should never take place on a moving conveyor belt (trust us). “It’s important to dedicate time to yourself, your fitness and your health.” Garcia says. Leaving distractions behind can be the difference between a phenomenal workout, and a face plant. 

Emojis can’t type themselves — at least not yet. And mid-workout, those minutes scouring your smart phone can really add up, taking a toll on focus, productivity and intensity (read: calorie burn). According to a survey conducted by Harpers Fitness, a typical gym-goer wastes up to 35 percent of each sweat session on non-fitness activities including texting, checking email, and scrolling through apps. To avoid shortchanging yourself, put your mobile into airplane mode and plug back in once you have that post-workout shake in hand. 

Drop it like it’s hot? That depends. If Olympic weightlifting (on an Olympic platform) is your thing, by all means, go for it. But at most commercial gyms that aren’t properly equipped, dropping your weights can be deemed dangerous, disruptive and downright unnecessary. “At the end of a very heavy set [it’s] sometimes unavoidable,” says Sean Hyson, C.S.C.S., Training Director for Men’s Fitness magazine and author of The Truth About Strength Training. “But if you see a guy doing it repeatedly, he’s either desperate for attention or very careless. Dropping dumbbells can damage them, as well as the floor beneath, and abruptly dropping a barbell can warp the bar, causing it to bend. Bent bars make loads unstable to lift and can cause injuries.” We’re all for lifting heavy, but be aware of your gym’s policy (Planet Fitness, we know where you stand), and avoid unleashing the beast with every. single. rep.

Dole out unsolicited advice and you’re bound to push buttons. “I see it happen a lot at various gyms I train at, and have yet to witness anyone who appreciates a total stranger giving them advice that they didn’t even ask for,” says Tony Gentilcore, CSCS, co-founder of Cressey Sports Performance in Hudson, MA. 

“There are a million reasons why a trainer — or non-trainer — might be doing something, and presuming that you know why they’re doing it is condescending,” says Jessi Kneeland, strength coach and creator of Remodel Fitness. “If you must get involved, simply ask them why they’re doing it that way. They may be clueless and actually ask for help — in which case go for it! But they may also have a special-case reason for doing something unusual, that you might never have thought of,” she says.

Imitation can be the sincerest form of flattery, unless of course that involves attempting a 375-pound deadlift having never learned proper form. A “monkey see, monkey do” deadlift (or any other exercise you may find poorly executed on YouTube) won’t be deadly, but it can result in a strained muscle, herniated disc, or worse. “It’s a recipe for disaster,” says Jason D’Amelio, certified athletic trainer and owner of Total Athletic PT, and one that can land you on YouTube yourself, but as a #gymfail. “Read up on new exercises before attempting to execute them, and make sure you have good form and technique before you start adding weight,” he says. 

There’s beast mode, and then there’s beast mode. If you’re performing a near-max set, grunting is an acceptable practice that’s often impossible to control, Hyson says. “It’s a byproduct of the pressure that builds up in the abdomen from holding your breath during a lift.” Research suggests it may also be the result of proper breathing, which can reinforce stability in the core to help generate more power. It’s when those grunts begin to resemble wounded animal noises that there may be a problem. D’Amelio adds, “If you’re using 10-pound dumbbells for bicep curls and it’s a struggle to lift them properly without making a prehistoric sound, consider dropping to a lighter weight where you can perform the exercise with full range of motion and full control.”

Take a note from Bret Contreras’s list of 50 Commandments of Commercial Gym Etiquette, and repeat after us: “Thou shalt respect other individuals’ space and maintain adequate distance from other lifters while they’re lifting.” Getting too close for comfort is not only irritating; it can result in a dropped weight, a black eye, or worse. In terms of safety, “there’s also the issue of keeping your immediate lifting area clear of any stray plates, water bottles, and so on,” says Jen Sinkler, fitness writer and Minneapolis-based personal trainer. “Should you miss a lift, the weight you’re hefting could fall, bounce off of those items, and take you out.”

RELATED: CrossFit’s Jason Khalipa: The Hardest Workout I’ve Ever Done

One of the biggest annoyances cited by gym-goers: Others encroaching on your own personal space. “Politely mentione that you need a little more space to safely and confidently do your weight training — for their sake as much as yours,” says Sarah Marsh, head of fitness and wellbeing at Nuffield Health.” If the problem persists, speak to a staff member. It’s possible the same person has been causing trouble for other clients as well, and it may be time to intervene. 

Sweat can be the mark of hard work, but don’t let it stain your reputation. Not wiping down equipment exponentially ups the “yuck” factor for all parties involved. “You accept a level of grossness in most gyms, but have a little respect,” Trink says. What’s worse: Skin infections, such as jock itch, ringworm and even MRSA can spread like wildfire in athletic settings, so personal hygiene isn’t just, well, personal. When it comes to smelling fresh and clean? “Have a rotation of at least two to three gym outfits and a stick of deodorant on call,” suggests Tapper. 

On the treadmill, going nowhere fast? You may be a prime target for pushy trainers trying to score new business. According to a recent poll conducted by Nuffield Health, 45 percent of trainers said they don’t think people seek out enough professional help. Whether or not they’re right, that’s up to you to decide. While each gym will have different policies on hard sell tactics, you always have the right to kindly say no thanks. Headphones back on, resume interval sprints.

For the au natural crowd, feeling the earth (or rather, the linoleum) under your toes can be freeing, we get it. Problem is, hygiene (see number 15). “I’m all for barefoot training,” says Syatt, “but if your feet smell like Big Foot’s diaper, you either need to keep your shoes on or give ‘em a good scrub before coming to the gym.”

Unfortunately traps aren’t made in the kitchen…or at the squat rack. If it’s not leg day, steer clear of such hallowed ground. “Everyone says curls, but taking up a rack for shrugs is worse,” says Trink. Take them to the Smith machine instead, he suggests. And for bicep curls, all you need is a preacher bar or a set of dumbbells and a clear spot on the gym floor, says JC Deen.

Needy significant others often get the boot. And yet, it’s hard to say no to the dude who always needs a spot. (Safety first, right?) Keep in mind that not every lift should be a one-rep max attempt, and other lifters do have their own programs to attend to. ”The only exercises that really need to be spotted are chest press and fly variations and squats,” says Hyson. “Only in rare situations is a spotter really necessary to help you increase the intensity on a set — by helping you force out more repetitions, or changing weights for you during a drop set. Most of the time a spotter’s only function is safety — to help you get into position for a lift or prevent you from dropping weights on your skull.” 

How else will the world possibly know you crushed your workout? At DailyBurn we fully support the sweaty selfie (in reasonable doses, of course). It’s your moment to flex those guns, squeeze those lats, and do whatever gets you amped to keep up your progress. That said, there’s a time and a place to snap ‘em (#belfies included, Jen Selter), so don’t take up prime real estate in order to capture the perfect light and angle. Whether you have five followers — or five million — don’t take your Insta-self too seriously.

Did we miss any of your biggest pet peeves? State your case in the comments below!

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The 7 Best Strength Exercises You’re Not Doing

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. 

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.

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 

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).

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).

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

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).

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. 

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!

For more strength routines you can do anytime, anywhere, head to DailyBurn.com. 

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The Ultimate 20-Minute MetCon Workout

Can you transform your body in 20 minutes? Unlikely. But can short, but intense workouts get you results over the course of several weeks? The answer is yes.  

You may have heard of HIIT (high-intensity interval training), but that’s not the only interval game in town. Enter: metabolic conditioning, aka MetCon, a specific type of interval training designed to improve the delivery of nutrients to the body with set rest and work ratios. This increase in efficiency translates to other activities so you can lower your time in your next mud run or even your next marathon.

“The goal of metabolic conditioning is to train your body to work at a higher intensity and increase the efficiency of storage and delivery of energy.”

The prevailing wisdom many years ago was that long endurance training sessions were necessary to improve your cardiovascular system. Now, research suggests there’s more than one way to improve your cardio fitness. Study after study has continued to show that interval training, the art of alternating high-intensity with low-intensity efforts, can be beneficial for your heart and lungs. High-intensity training can also be just as effective as traditional endurance training at burning fat. And thanks to the afterburn effect, you’ll continue to burn calories and fat immediately following your all-out training session. Ramping up your workout intensity may even help reduce the risk of cardiovascular disease.

According to Ben Booker, DailyBurn trainer and owner of Second Chance Fitness, the goal of metabolic conditioning is to train your body to work at a higher intensity and increase the efficiency of storage and delivery of energy. The methods behind the protocol involve pushing your heart and body to the max before allowing a brief period of recovery and then repeating. As Booker explains, the more you do this, the more efficient you become meaning your body is able to deliver oxygen, pump blood, and meet the demands of exercise with less work.

So how exactly can 20 minutes of high-intensity exercise mimic the effects of a longer cardio session? Research suggests the answer lies in specific enzymes and cell signaling pathways stimulated by all-out effort. In short, the “on” periods where you’re working as hard as possible create a cascade of events within the body that leads to beneficial adaptations such as an increase in mitochondria (the “power plant” of the body) and an increase in our ability to burn fat for fuel. 

While going all-out can be advantageous, doing it every day can actually be detrimental to your success. Whether you’re getting started with a new workout routine or adding metabolic conditioning to your regular training program, Booker advises doing no more than two 10- to 30-minute sessions a week. Also, be wary of tacking them onto other workouts in the same session, since adding them onto an exhausting lifting session can lead to injury due to fatigue. (Note: If you’re schedule leaves you no choice but to combine them, shorten the overall time of the workout by doing fewer intervals.)

When it’s time to get to work, Booker suggests movements like bodyweight squats, which are easily modifiable and can be done virtually anywhere. Complex, full-body exercises also beat out machine-based variations that isolate only one muscle group.

The final lynch pin before getting started: selecting your work-to-rest ratio. A 30-on/30-off ratio would mean you’re going all-out for 30 seconds, followed by a 30 second rest. Not quite up to speed? Move to 20/40 or 15/45 depending until you build up your fitness level. The key is to push yourself towards your max heart rate, Booker says, not go head-to-head with the guy or girl next to you.

Ready to let the transformation begin? Perform each exercise for 30 seconds at a high intensity, followed by a 30-second break. Repeat the entire sequence five times (30-on/30-off) for a total of five minutes before moving on to the next exercise. Remember, the goal is to work as hard as possible at a pace you can sustain for all five sets!

1. Bodyweight Squats
How to: Start with your feet slightly wider than hip-width apart, and begin to lower the body, sitting back on your heels as if you’re sitting back into a chair (a). Keep your upper body tall and avoid letting your knees pass your toes. Try to get low enough so that your upper thigh comes below parallel with the ground before pushing through your heels to drive back up (b).
Modification: Use a chair or a box as a target when you’re sitting back in the squat. If necessary, just sit down on the box. Then, stand up by driving through your heels with good squat form.

2. Box Push-Ups 
How to: This is just like a traditional push-up, but instead of placing your hands on the ground, place them on each side of a box (a). The goal is to squeeze the box throughout the entire exercise as you lower your chest all the way to the box (b). Then, be sure to keep the body in a straight line the entire time while you push back up (c).
Modification: As you continue to build strength, you can modify this exercise in two ways. First, you can drop down to your knees and continue with the push-up rather than being on your toes. In this variation, you’ll still want to keep your body in a straight line (from your head through your knees). Second, you can shorten the range of motion by not lowering all the way down to the box.

3. Frog Jumps
How to: You’ll ideally want to use a low box for this one, but you can use the floor if necessary. Start in a push-up position with your hands planted firmly on top of the box (a). In one explosive movement, hop your feet forward around each side of the box so you land in a squat position with your feet in line with your hands (b). Then, spring back to the starting position (c).
Modification: Rather than explosively jumping back and forth, step one foot forward at a time, then step each one back to the starting position. The key is just to keep moving at your own pace! 

4. Burpee Box Jumps 
How to: Start by bending your knees slightly and exploding up onto a box like a traditional box jump (a). Then, jump off, place your hands on the box, and hop your feet back so you’re in a push-up position (b). Perform a push-up touching your chest to the box (c). Then, hop your feet back underneath you and perform another box jump (d).
Modification: You can modify this exercise in multiple ways. First, you can step up on the box instead of jumping. You could also remove the push-up. Finally, you could step back into push-up position as opposed to hopping back. Pick whichever variation lets you work at a high-intensity for the entire 30 seconds.

For more strength and MetCon workouts, try DailyBurn’s Live to Fail strength program, free for 30 days. 

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12 Fast Food Drinks That Aren’t Worth the Calories

In 1955, the standard “large” fountain drink cup at McDonalds was seven ounces. Today, the smallest cup — a child’s size — is 12 ounces, and the adult cups range in size from 16 to 30 ounces. Head to other fast food joints, and you can find servings as large as 64 ounces. (For those counting at home, that’s more than double the capacity of the average human stomach!) That means you can order up a vessel of soda that’ll cost you up to 700 calories a pop.

To make matters worse, soft drinks aren’t the only beverages served in mega-sized containers: Additive-packed smoothies, fat-filled shakes, and sugar-loaded coffees also come in these gigantic sizes. And with the longer ingredient lists come hundreds of additional calories.

To help you choose more wisely, we rounded up 12 of the most calorie-packed beverages out there, along with an easy, healthy substitute you can make at home. We’d say saving as many as 700 calories per drink is worth 10 minutes in the kitchen, wouldn’t you? So pass on the calorie bombs and whip up these tasty alternatives instead! 

Nutrition Facts: A large (40 oz) contains 1,928 calories, 64 g fat (26 g saturated fat), 250 g sugar and 50 g protein.

Consider yourself warned: This gargantuan smoothie packs as many calories, fat and sugar as most adults require in an entire day. (It probably doesn’t help that the second ingredient listed in this “Fitness” smoothie is butter pecan ice cream.) And while the shake’s “Weight Gain Blend” might be a good idea for some customers — namely those looking to put on pounds — most people should do without. Don’t be fooled by the “make it skinny” option on this menu, either: It only cuts 200 calories and 44 (of 250!) grams of sugar, while the fat content remains the same.

Make It Healthier: Take a load off with this skinnier Strawberry Protein Shake made with almond milk, frozen strawberries, Greek yogurt and protein powder for an extra boost of energy. The finished product: a more reasonable 308 calories, 33 grams of sugar and a whopping 37 grams of protein.

Nutrition Facts: A large (32 oz) contains 990 calories, 47 g fat (29 g saturated fat), 125 g sugar and 8 g protein.

Say it with us, folks: A coffee drink should never contain upwards of 900 calories! The killer in this drink is the added sugar, and the fact that it contains about as much fat as the average adult should consume in an entire day. The modest eight grams of protein is respectable, but you can do better — without all the extra artificial stabilizers and preservatives.

Make It Healthier: A small version of this Dunkin’ Donuts treat made with skim milk instead of cream isn’t the worst indulgence, coming in at 300 calories, 0 grams of fat and 68 grams of sugar. But this homemade Mocha Protein Shake is a much more nutritious choice thanks to the addition of a dairy-free protein powder, clocking in at 254 calories, 4.5 grams of fat, 17 grams of sugar and 28 grams of protein.  

Nutrition Facts: A large (28 oz) contains 980 calories, 29 g fat (6 g saturated fat), 131 g sugar and 26 g protein.

Peanut butter is basically a health food, right? Not quite. While a small half-cup serving of this PB, chocolate and banana shake might be an acceptable dessert, it doesn’t qualify as a healthy breakfast or snack in any size. (Even the smallest option has 72 grams of sugar and almost 500 calories!) The use of nonfat frozen yogurt might help keep the fat content a bit lower, but that can often mean additional sugar is needed to enhance flavor — not always a fair trade. 

Make It Healthier: Add some protein powder, cut out the fro-yo, and we’re on our way to a much healthier alternative with this Chocolate Peanut Butter Protein Shake. For 20 ounces, you’re looking at 485 calories, 2.5 grams of fat, 33 grams of sugar (nearly 100 grams less than the Jamba Juice shake!) and 32 grams of protein. While the calorie count may still be a bit high, consider this vegan and gluten-free alternative a nutritious breakfast replacement that will power you though the morning.  

Nutrition Facts: A “Route 44” size (44 oz) contains 970 calories, 0 g fat, 247 g sugar and 0 g protein. 

The only beverage anyone should be enjoying in a 44-ounce cup is water — certainly not a bright purple drink that should probably be called “liquid sugar.” This gigantic slushie contains enough sugar to satisfy most adults’ recommended daily intake. And considering the World Health Organization suggests we cut sugar intake to less than five percent of total daily calories (11 percentage points less than Americans consume on average), maybe it’s best we avoid what Sonic calls “the added awesomeness of NERDS Candy.”  

Make It Healthier: Forego the artificial coloring and added sugar in favor of this Easy Grape Slushie made from actual grapes. (Shocking — we know!) Sixteen ounces only sets you back about 123 calories and 29.9 grams of sugar that come solely from the fruit — this all-natural makeover has no added sugar. 

Nutrition Facts: A large (22 oz) contains 820 calories, 23 g fat (15 g saturated fat), 115 g sugar and 18 g protein. 

It only happens once a year, and we can count our lucky stars for that. A large McDonald’s Shamrock Shake packs a chilling 820 calories and 115 grams of sugar.  To put that in perspective, that’s more sugar than nine servings of vanilla ice cream! Factor in the dyes and additives also found in this St. Patrick’s Day indulgence, and it will leave you feeling a little green…

Make It Healthier: Luckily, we’ve cracked the code on making a lighter version of this treat at home. Thanks to fat-free frozen yogurt and heart-healthy avocado, our all-natural Healthy Shamrock Shake will hit the spot while saving you nearly half the fat and over 100 grams of sugar. A 16-ounce serving of our smarter substitute takes the sting off with 499 calories, 12.5 grams fat, 9 grams of sugar and 21 grams of protein. 

Nutrition Facts: A venti (20 oz) contains 680 calories, 26 g fat, 94 g sugar and 19 g protein. 

It may taste like Christmas in a cup — but it’ll cost you. Sugary peppermint syrup and fat-rich whole milk are the culprits in this calorie-bomb coffee drink that packs a scary 94 grams of sugar. Pro tip: Cut the whipped cream from any Starbucks drink, and you’ll save about 80 calories and eight grams of fat. Switch from whole milk to skim, and you can save another 90 calories and 12 grams of fat. 

Make It Healthier: Whip up a slimmed-down version of the Peppermint White Chocolate Mocha at home (sans whipped cream) for just 336 calories, 6.6 grams of protein and 41.6 grams of sugar. All it takes is coffee or espresso, the milk of your choice, white chocolate chips and peppermint candies. Substitute a few drops of peppermint extract if you’d like to cut back on the sugar even more. 

Nutrition Facts: A large (20 oz) contains 580 calories, 15 g fat (10 g saturated fat), 80 g sugar and 16 g protein.

In the grand scheme of things, the classic Wendy’s Chocolate Frosty isn’t the most terrible of sweet treats (and how can we put a calorie cap on nostalgia anyway?). But before making Dave proud, consider opting for the six-ounce “Jr.” size dessert, which has a more manageable 200 calories and 27 grams of sugar. Fries for dipping? Those will still cost you.

Make It Healthier: In the mood for the full-size treat? Break out the blender and make your own vegan Protein Frosty Shake. Sixteen ounces of this perfectly textured shake comes in at just 261 calories, 6.5 grams of fat, 26 grams of protein, and a modest 7.1 grams of sugar. Bonus: This combination of macronutrients make for a great pre- or post-workout snack, too.

Nutrition Facts: A large (24 oz) contains 550 calories, 18 g fat (11 g saturated fat), 90 g sugar and 7 g protein. 

Combine three flavored syrups, whole milk and whipped cream, and this festive Frappuccino becomes a sugar and fat bomb. (The caramel sauce and turbinado sugar topping don’t help, either.) For a healthier take on the same flavor combination at Starbucks, try a large iced coffee with one pump of toffee nut syrup and a splash of milk.

Make It Healthier: It may not exactly be a Salted Caramel Mocha, but we think the “cookie dough” in this Salted Caramel Cookie Dough Smoothie is just as delectable. It will slash the fat and calorie counts in half, setting you back a total of 254 calories, 6.5 grams of protein, 20 grams of sugar and 8 grams of fat. 

Nutrition Facts: A large (20 oz) contains 510 calories, 20 g fat (12 g saturated fat), 62 g sugar and 18 g protein.

Ah, the ultimate fall favorite! Unfortunately, at 510 calories, Starbucks’ beloved Pumpkin Spice Latte is more of a meal of its own than a drink to sip alongside breakfast. The spicy-and-sweet indulgence isn’t just packed with calories, sugar and fat — it’s full of artificial flavorings, too. Turns out, most pumpkin spice-flavored drinks don’t even contain real spices. Instead, the syrups are engineered using oils extracted from the spices, or artificial versions of them.

Make It Healthier: Our Healthy Pumpkin Spice Latte may have less protein, but if you enjoy it alongside a balanced breakfast the nutritional benefits will more than even out. Enjoy eight ounces for just 85 calories and two grams of fat. Plus, our version actually contains pumpkin, unlike most commercial versions out there.

Nutrition Facts: A large (32 oz) contains 470 calories, 13 g fat (7 g saturated fat), 71 g sugar and 14 g protein. 

This single cup goes overboard by using not one, not two, but three flavored syrups — mocha, pumpkin spice and caramel. Sounds delicious? Maybe so. But each is packed full of artificial colors and flavors, preservatives and high-fructose corn syrup — not exactly a breakfast of champions.

Make It Healthier: Here’s an easy at-home fix that provides the same flavor profile without the unnecessary additives. Brew pumpkin-flavored coffee to your desired strength. Chill the coffee, and shake it up with ice, unsweetened cocoa powder and milk of your choice. Add a pinch of stevia and, depending on the milk you choose, this treat will only set you back between 20 and 100 calories. 

Nutrition Facts: A Big Gulp size (32 oz) contains 263 calories, 0 g fat, 72 g sugar and 0 g protein. 

The label on this convenience store favorite may as well just list one ingredient: sugar. Well, high-fructose corn syrup, to be exact. Grab a Big Gulp-sized serving and you’ve got the equivalent of more than 17 teaspoons of sugar — about the same amount as in four Betty Crocker chocolate cupcakes!

Make It Healthier: Here’s an easy way to put a fresh spin on the roadside classic: Use real frozen cherries, vanilla yogurt, and fresh citrus juice. This DIY Cherry Limeade Cream Slush rolls in at 113 calories and 16 grams of sugar. 

Nutrition Facts: A tall can (20 oz) contains 175 calories, 0 g fat, 42.5 g sugar and 0 g protein.

Don’t be fooled by all-natural sounding ingredients like “ginseng” and “honey.” Store-bought flavored teas can be as bad in the nutrition department as soda! Whether they’re packed with sugar or artificial sweeteners, bottled beverages are often packed with unnecessary additives. (And don’t be fooled by “diet’ options — researchers believe artificial sweeteners might be just as bad for us as real sugar.) While tea boasts plenty of benefits all its own, this drink loses its health cred with the addition of eight-and-a-half teaspoons of sugar (yes, you read that correctly). 

Make It Healthier: Here is a refreshing drink you won’t have to feel guilty about: Matcha-Cucumber Lemonade. The combination of cucumbers, mint, water, lemon juice, agave and matcha green tea powder create a flavorful, hydrating and healthy beverage that will leave you happy and hydrated. Ten ounces contains just 117 calories — that’s not going to break the calorie bank! 

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5 Ways to Fat-Proof Your House, No Willpower Required

Think you’re immune to temptation? Let’s be honest: Even the most disciplined healthy eater will occasionally give in to runger (running hunger). One minute you’re walking past a box of granola sitting on the kitchen counter; five minutes and 500 calories later, you probably wish you’d hidden that box in a cabinet instead.

Staying a step ahead of yourself by keeping food out of direct sight is just one of the many ideas in Brian Wansink’s new book Slim By Design: Mindless Eating Solutions For Everyday Life. He’s the founder of Cornell University’s Food and Brand Lab, a think tank dedicated to promoting better nutrition by using psychology to outsmart human nature.

“[Willpower] hasn’t worked in the long run for 90 percent of people,” explains Wansink. “It’s a lot easier to change your environment.”

Who knew you could make weight loss more effortless, just by doing a little strategizing? Try these easy tricks to get started.

RELATED: 4 Science-Backed Ways to Motivate Yourself to Work Out

1. Put fresh fruit on the counter.
“Make it a rule that it’s the only thing allowed on there,” says Wansink, who’s done research showing that having a fruit bowl on the counter doubles the amount of fruit people consume. But make sure that bowl isn’t hidden behind the toaster, or covered with your kid’s field trip permission slip. The key, he insists, is to place your fruit within two feet of a heavily traveled pathway in the kitchen, so it’s easy to grab a banana — as opposed to a Snickers bar — on the way out the door. “At my house, we have the bowl right by the key rack,” he says.

2. Serve meals strategically.
Here’s how to survive dinner with your diet intact: Serve an appetizer — as long as it’s a salad or grilled veggies. They’ll fill you up, so you’ll eat fewer high-calorie foods throughout the rest of the meal. Serve your appetizer course at the table, but then sit back and ask your family to help themselves to more food in the kitchen. “Don’t put the main dish or starches in the middle of the table because people are too prone to [eat] seconds and thirds,” explains Wansink. His research found the trick decreased the amount of food eaten by 30 percent for men and 10 percent for women.

RELATED: 19 Ways to Add Flavor for 10 Calories or Less 

3. Skillfully stock your fridge.
It’s not enough to make sure you’ve got healthy food in your fridge. How it’s displayed matters, too. Remember Wansink’s principle: “First eaten, first seen.” Keep pre-cut fruits and veggies in clear containers in the middle of the fridge and at eye-level so you consider eating them every time you open the door. Studies show that moving the veggie crisper higher up causes you to eat more of the good stuff, too. Plus, it always helps to have hunger-busting high-protein snacks, such as yogurt, string cheese and sliced turkey, within easy reach.

“Even small changes make a big difference over the long run.”

When it comes to storing the pad thai from last night’s takeout, wrap it in foil or put in it an opaque container so you’re not constantly reminded that it would make a delicious snack. 

4. Buy smaller dishes.
The jug-sized wine glasses you just bought may be fun, but they’re making your five-ounce serving of Merlot look like just a swig. Smaller is better for dishes, too. Wansink invited his colleagues to an ice cream social and found that those with a three-ounce spoon dished out 14 percent more than those with a two-ounce spoon. He also found that people think they’re eating a lot more, if they eat their meals on plates no bigger than 10 inches in diameter, as opposed to 12 inches, which is the standard size in American kitchens.

5. Make single-servings easy to grab.
Even healthy snacks can go awry: We all know it can be tough to eat only a few nuts when you have the whole jar in front of you. Divvy up that super-sized tub of cashews into single-portion packs to avoid accidentally downing a gazillion calories worth of your favorite nut. 

Interestingly, the same tactic can increase your consumption of healthy, low-calorie fruits when snacking. Wansink and his team found that placing cut-up fruit in small bags encouraged elementary school children to triple their fruit consumption, as opposed to when they were offered whole fruit. Because the kids could clearly see the fruit, and the bag was convenient to carry around, healthy snacking increased. 

RELATED: What 200 Calories of Nuts Looks Like

Want more tips? Download Wansink’s scorecard at slimbydesign.org. “Even small changes make a big difference over the long run,” he says. “Try out a few of these, and you’ll notice you’re dropping pounds with a few months, and it’s not that hard.” 

Have you tried any of these tricks, or have a few of your own? Tell us in the comments section.

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6 Surprising Health Benefits of Pumpkin

Pumpkin: It’s yummy and it’s seasonal. And we’re in the middle of a full-on flavor takeover. There’s pumpkin in your bagels, beer and coffee. Starbucks has sold more than 200 million Pumpkin Spice Lattes in the past 10 years. Even the makers of Pringles are getting in on the action. While most pumpkin-flavored treats should be added to the once-in-a-while list, pumpkin itself (not to be confused with artificial pumpkin spice flavoring) is actually one of the healthier foods of the season. Here are six reasons it’s OK to be totally obsessed with this season’s superfood.

1. Feel Fuller
Pumpkin seeds pack about 1.7 grams of dietary fiber per ounce, while mashed pumpkin has only 50 calories per cup and 3 grams of fiber. “Fiber helps keep you fuller longer, which keeps your appetite at bay so you eat less overall,” says nutrition and fitness expert JJ Virgin, author of The Virgin Diet.

2. Boost Vision
A cup of cubed pumpkin contains almost twice the recommended daily intake of vitamin A, which promotes good vision, especially in dim light, according to the National Institutes of Health. It has also been found to slow the decline of retinal function in those with retinitis pigmentosa, a degenerative eye disease that can lead to blindness, according to researchers from Harvard. Bonus: Vitamin A also helps form and maintain healthy skin, teeth and bones.

3. Lower Blood Pressure
Pumpkin seed oil is full of phytoestrogens, which research shows are beneficial for preventing hypertension. When researchers fed rats a diet supplement with the oil, they found that it helped lower both systolic and diastolic blood pressure in just 12 weeks.

4. Sleep Better
Pumpkin seeds are rich in tryptophan, the amino acid that contributes to post-Thanksgiving dinner sleepiness, says Virgin. Tryptophan is also responsible for helping the body make serotonin, the feel-good neurotransmitter that helps you relax and unwind. Not only do pumpkin seeds promote better sleep, the serotonin will improve your mood, says Virgin.

5. Protect Your Package
Pumpkins — especially the seeds — are rich in beta-carotene and other antioxidants with cancer protective properties, says Virgin. And pumpkin seeds could be especially healthy for men. Researchers in Taiwan found pumpkin seed oil blocked unhealthy prostate growth in male rats. A quarter cup of the seeds also contains about 2.75 mg of zinc (about 17 percent of the recommended daily intake for adults), which contributes to male sexual health. When young men in a Wayne State University study restricted their dietary zinc intake, they had significantly lower levels of testosterone after 20 weeks.

6. Have a Healthier Heart
All that fiber can also help protect your ticker, research shows. One Harvard study of over 40,000 male health professionals found that those who ate a diet high in fiber had a 40 percent lower risk of coronary heart disease, compared to those who ate a diet low in fiber. A more recent study by Swedish researchers found that women who ate a diet high in fiber had a 25 percent lower risk of heart disease compared with women who ate a low fiber diet. Men benefitted less, likely because they’re more likely to get their fiber from breads, while women are more likely to get their fiber from healthier sources, like fruits and vegetables, the researchers write.

That means pumpkin-laced desserts won’t quite cut it. For a healthier way to add pumpkin into your diet, adding pumpkin chunks to a roasted vegetable medley, or sprinkling pumpkin seeds on top of your salad. Feeling even more creative? Try pumpkin puree in place of nut butters as a spread, Virgin suggests. And for an energizing morning smoothie, blend a high-quality protein powder (like vanilla DailyBurn Fuel) with coconut milk, chia seeds, pureed pumpkin and pumpkin pie spice. Happy fall indeed!

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7 Free Tutorials on How to Cook Practically Anything

Love the idea of cooking, but don’t have the slightest clue what to do in the kitchen? You’re not a hopeless case, nor should you feel compelled to shell out the big bucks for a fancy class. We’ve rounded up the best free online cooking tutorials to help you transition from cooking rookie to kitchen connoisseur.

From video tutorials on how to sharpen your knife skills (pun intended), to primers on the best way to prepare fish, you’ll find everything you need to feel more confident whipping up your next homemade meal. Oh, and did we mention they’re all free? Start planning your next dinner party, stat.

1. The Kitchn’s Cooking SchoolBest for: People who barely know how to turn on the oven
When The Kitchn blog launched a 20-course cooking school earlier this year, people scrambled to sign up to receive the once-a-day tutorials. The quick and easy lessons, complete with step-by-step instructions and video aids, encompass everything from how to flavor your food with onions and garlic to the in’s and out’s of making seafood. Each lesson comes with homework, in hopes that you’ll actually put your new talents to use (don’t worry: we won’t tell if you don’t do it all). And after you’ve mastered a skill, you’ll get some recipe recommendations so you can see how each technique plays out during actual meal prep.

2. Food52Best for: So-so cooks looking to step up their game
If you want to know exactly how to recreate a certain recipe, or pull off slightly more complex cooking techniques, add Food52’s “How To” column to your bookmarks tab. Easy-to-follow photo essays detail “How to Break Down a Chicken,” while short and simple videos will enlighten you on how to roast any — literally any — type of winter squash. If your palate isn’t quite so sophisticated, they also have quick tips on making childhood favorites like Dunkaroos at home.

3. PopSugar FoodBest for: People who wish cookbooks had more photos
Sure, cookbooks are great, but they can only squeeze so many instructional images within their bindings. For those of us who need to see every detail, PopSugar Food offers how-to cooking slideshows to help you visualize each step of basic skills like peeling tomatoes or grilling vegetables. The web site also has tons of hacks for stuff that seems easy, but totally isn’t, like how to crack nuts with your bare hands or brew a perfect cup of tea (hint: it’s all about customizing the temperature and cooking times, based on your favorite blend).

4. Serious Eats Knife SkillsBest for: Slicing and dicing like a pro
You may have cut up your own steak since age five, but real knife skills are much more complex than you’d think. In this series, you’ll learn how to slice everything from citrus fruits to cauliflower and nearly every type of meat. Name a fruit, veggie or protein and we guarantee they’ll spell out exactly how to break it down with easy video examples that take just minutes to watch.

5. Domesticate-Me “Domestic Details”Best for: Mastering the art of cleaning your stove
If you’d rather have Martha Stewart personally critique your mac and cheese recipe than read an article about disinfecting your stove, we don’t blame you. But this easy primer on how to clean your oven “as naturally and painlessly as possible” recognizes that this task is key if you want to avoid setting off fire alarms or having a seriously smoky kitchen. Blogger Serena’s writing is so funny we swear you’ll actually enjoy reading about the ins and outs of this necessary evil.

6. Zagat’s Restaurant HacksBest for: People who love a shortcut
If you’ve always suspected real chefs have access to secrets us regular folks just don’t know about, you’re right. But with their “Restaurant Hacks” YouTube series, Zagat seeks to spill some of this industry info. Here, you’ll learn how to cook steak without a thermometer (in case you don’t own one), the best technique for making the ultimate slice of bacon, and even the correct way to shuck an oyster with a screwdriver. Each video is barely longer than a minute and will leave you asking how you ever survived without these work-arounds before.

7. Fit Men CookBest for: A bajillion ways to cook chicken
Chicken: A kitchen staple for beginner chefs and health-conscious protein-lovers. It’s hard to screw up; but it also gets boring, fast. The Fit Men Cook blog is here to help. With timesaving tricks for prepping multiple flavors of poultry in just one dish, and tons of easy-to-follow, video-illustrated tutorials for Chicken Pad Thai and Chicken Quinoa Burgers, you’ll never declare yourself “over” this bird again. One of our favorites: How to avoid #StruggleChicken (you know, when your chicken comes out so dry and rubbery you seriously debate whether you should eat it, or toss it and order takeout).

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