Slow Cooker Turkey & Bean Chili

Turkey and bean chili is easy to make, especially if a slow cooker is involved. This easy recipe for chili features lean ground turkey slowly simmered with tangy tomatoes and fiber-filled beans. Set this to cook overnight for eight hours, and you can ladle a warm lunch to-go the next morning.

Slow Cooker Turkey & Bean Chili

Ingredients

• 1 tablespoon canola oil
• 1 pound lean ground turkey
• 1 medium (110 grams) onion, diced (approx. 1 cup)
• 3 cloves minced garlic
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1 (15-ounce) can no-sugar added tomato sauce
• 1 (14.5-ounce) can diced tomatoes
• 2 (15-ounce) cans kidney beans, drained and rinsed
• 2 tablespoons chili powder
• 2 teaspoons dried oregano
• 1 teaspoon ground cumin
• 6 ounces (10-15 chips each) baked tortilla chips

Directions

In a large nonstick skillet, add the oil, ground turkey and onion. Cook until meat is no longer pink, about 10 minutes. Add garlic, salt and pepper. Cook 1 minute longer.

Transfer to (4-quart) slow cooker. Stir in the remaining ingredients: tomato sauce, diced tomatoes, kidney beans, chili powder, dried oregano and cumin.

Cover and cook on low for eight hours or until heated through. Season with salt, to taste, and serve with optional toppings if desired.

Nutrition Information

Serves: 6 |  Serving Size: 1 1/2 cups chili + 1 ounce baked tortilla chips

Per serving: Calories: 428; Total Fat: 17g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 54mg; Sodium: 377mg; Carbohydrate: 46g; Dietary Fiber: 10g; Sugar: 6g; Protein: 25g

Nutrition Bonus: Potassium: 800mg; Iron: 26%; Vitamin A: 32%; Vitamin C: 37%; Calcium: 6%

Energizing Tips (optional)

• Add 1/4 cup Greek yogurt to bump up calories and protein. (Per serving: Calories: 458; Fat: 12g; Carbohydrate: 58g; Dietary Fiber: 10g; Sugar: 10g; Protein: 31g)
• Slice in 1/4 medium avocado to bump up calories and healthy fats. (Per serving: Calories: 485; Fat: 33g; Carbohydrate: 60g; Dietary Fiber: 13g; Sugar: 8g; Protein: 26g)

Photo Credit: Demi Tsasis

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The Best Workout Advice To Get You Going

No matter how gung ho you are about working out, some days are easier to motivate than others. It’s not realistic to think that everyone looks forward to their jog, hike, spin class or yoga every. single. time. And that’s okay. What’s not okay is to psych yourself out every. single. time.

That’s where these 14 perspectives come in handy. We asked you to tell us your best workout advice and then we compiled a few nuggets that we think are sure to get you going.

Getting started can be the biggest hurdle. And that’s okay.

Be the best you.

Find a routine, with a side of discipline.

Anything is better than nothing.

Think about how great you’ll feel when it’s over.

Take it one step — or second — at a time.

You have to want it. It won’t come naturally.

You’re not fooling anyone. Not even yourself.

Did we miss your favorite? Let us know!

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8 Post-Workout Snacks Registered Dietitians Love

After a workout is the time to recharge. You’ve literally worked your butt off (well, not literally, but it feels like it). Your energy is gone, and your body is caput. You need nutrients to help you get back to where you started, so that you’re feeling your best by the time your next workout rolls around.

The nutrients you need will vary depending on the type of workout you did. After cardio, you want a lot of carbs and a bit of protein. After strength training, just the opposite will do the trick. Registered dietitians know all about post-workout nutritional needs, and they have the best snacks. Seriously these eight ideas all fit the bill for different workouts, and are so tasty you’ll definitely want to steal them for yourself.

1. Chocolate KIND granola clusters and yogurt

“Right after an hour-long elliptical workout (in my condo’s fitness center, lucky me!), I often pair KIND Dark Chocolate Whole Grain Clusters with Maple Hill Creamery 100 percent grass-fed plain Greek yogurt. It’s a great post-workout snack because the granola-style clusters have a good mix of carbs and protein for refueling post-workout (10g of protein and 30g of carbs per half cup serving), and the Greek yogurt provides a high-quality protein boost—not to mention beneficial probiotics. It’s super tasty, too!”

—Jackie Newgent, R.D.N., culinary nutritionist and author of The All-Natural Diabetes Cookbook

2. Fruit and kefir

“As a runner, my workouts consist of lots of cardio and endurance training. My highest priority post-workout is replacing fluids and electrolytes lost through sweat. I find that fruit is a great snack option because of its naturally high water content. Plus, fruits contain minerals like potassium, magnesium, and calcium which also support recovery. My go-to post workout snack is fruit, kefir, raw nuts, and seeds. This basic formula tastes refreshing without being overly sweet, and it carbs, protein, and unsaturated fat. In the summer I love using raw berries, cherries, or stone fruits like peaches or plums. In the fall I start using more apples and pears.”

—Cara Harbstreet, M.S., R.D., L.D., of Street Smart Nutrition

3. Peanut butter and banana “sushi”

“To properly refuel after an intense workout, I like to eat peanut butter and banana “sushi.” I spread peanut butter on a whole grain tortilla, add a banana, roll it up, and then slice it into “sushi” pieces. It’s full of potassium—which soothes muscles—”good” carbs, protein, and heart-healthy fats.”

—Lauren Harris-Pincus, M.S., R.D.N., owner of Nutrition Starring You

4. A handful of nuts

“Usually I run, row, or do some kind of circuit training. After these workouts, I like to enjoy a snack for around 150 calories, which provides me with the nutrients I need, without too many calories defeating the purpose of my workout. I love a handful of nuts, such as almonds, pistachios, or peanuts—they offer fiber, protein, healthy fats, and slow-burning carbs which is the perfect post-workout formula.”

—Sharon Palmer, R.D.N., The Plant-Powered Dietitian, author of Plant-Powered for Life

5. Beets

“After yoga, pilates, or bar, I like to eat beets—I add them to salads, sandwiches, or even put them on top of avocado toast. Beets are a great source of natural electrolytes, which can help to replete those that I’ve lost through sweating. The nitrates in beets also work to widen blood vessels and improve blood flow to your muscles, which may help to prevent soreness and fatigue.”

—Ilana Muhlstein, R.D.

6. Chocolate milk

“One thing that people don’t realize when they take protein supplements, is that your body can only use about 20 to 30 grams of protein at a time. Any extra protein will be broken down to use as energy or stored as fat. That’s why I love chocolate milk post-workout. Milk has 8 grams of protein per cup and 22 grams of carbohydrates, which is everything I need after a challenging HIIT class. It’s portable so it’s great on the go, and way cheaper and so much tastier than a protein drink. (I do like to emphasize that although there is added sugar here—about 8 to 10 grams—it’s got a purpose. If you’re refueling after a grueling workout, that sugar will help your body function.)”

—Rebecca Clyde, M.S., R.D.N., C.D.

7. Smoothies

“Smoothies made with Greek yogurt or milk and fruit are a great option post-workout, because they contain that combination of protein and carbohydrates. Dairy-based options are particularly advantageous because they are rich in a protein called leucine, which appears to kick-off the muscle-building process after a workout. I tend to refuel with smoothies after tougher workouts when there’s more fuel to replace. High intensity exercise is a natural appetite suppressant, and consuming solid food after a workout can be challenging for many, so smoothies are an easy way to kick-start the recovery process when solids are unappealing or can’t be tolerated.”

—Edwina Clark, M.S., R.D., C.S.S.D., and head of nutrition and wellness at Yummly

8. Sabra’s single-serve hummus

“I do a lot of Pilates, and some of these classes are pretty cardio-heavy. I love Sabra’s single-serve hummus because the 2-ounce pack is so portable. I’ll have one of these with a small whole-wheat pita after my workout. The protein from the hummus and carbs from the pita help my muscles recover, and the fiber helps keep me fueled post-workout.”

—Amy Gorin, M.S., R.D.N., owner of Amy Gorin Nutrition

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15 Hearty Soups You’ll Want to Sip On–Under 355 Calories

If you or someone you know has been down about the cold weather or feeling a little under the weather lately, we’ve got some recipes to cheer you up! A delicious bowl of soup is a convenient hand (and heart) warmer. Whether you’re looking for a creamy soup, a chew-free puree or a chunky stew we pretty much have you covered. Start simmering a batch of these nutritious soups to share today–all under 355 calories.

SMOOTHE & SIPPABLE SOUPS

Broccoli Cheese and Potato Soup | Skinnytaste
This soup coins the term “spoon-lickin-good,” and you’ll understand why after a sip of this thick, cheesy goodness buffed up with chunks of potato and broccoli florets. The soup base itself is made using fat free milk and reduced fat cheddar helping you trim down on the fat. Recipe makes 4 servings at 1 1/4 cup each.

Nutrition (per serving): Calories: 282; Total Fat: 8g; Saturated Fat: 8g; Monounsaturated Fat: 1g; Cholesterol: 45mg; Sodium: 671mg; Total Carbohydrate: 33g; Dietary Fiber: 5g; Sugars: 8g; Protein: 20g

Tomato & Lentil Soup | Love & Zest
Sip on this soulful tomato and lentil soup to warm you up on those cold winter mornings. Thickly pureed tomatoes and lentils lend a thicker body to the soup. This recipe also freezes well so make a batch to reheat on those really busy days. Recipe makes 4 servings.

Nutrition (per serving): Calories: 235; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 256mg; Carbohydrate: 38g; Dietary Fiber: 14g; Sugar: 10g; Protein: 12g

Creamy Butternut Squash and Apple Soup | Nutrition Stripped
Creamy butternut squash and apple soup is full on flavor and nutrients. Each cup serving of soup is loaded with fiber plus important vitamins A and C. Garnish with apple slices and crunchy pumpkin seeds for added crunch! Recipe makes 6 servings at 1 cup each.

Nutrition (per serving): Calories: 202; Total Fat: 7g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 497mg; Carbohydrate: 37g; Dietary Fiber: 9g; Sugar: 17g; Protein 3g

Coconut Lemongrass Soup with Pork |Clean Eating
Creamy coconut is balanced with tangy lemongrass in this Asian-style soup that’s brimming with nutritious, fiber-rich vegetables and savory pork tenderloin. With not a noodle in sight, this yummy soup is an excellent option for low-carbers. Recipe makes 6 servings at 1 1/2 cups each.

Nutrition (per serving): Calories: 264; Total Fat: 16g; Saturated Fat: 12g; Monounsaturated Fat: 2g; Cholesterol: 49mg; Sodium: 563mg; Total Carbohydrate: 11g; Dietary Fiber: 1g; Sugars: 5g; Protein: 22g

Creamy Chicken and Rice Soup |Healthy Nibbles & Bits
What could be more comforting than a bowl of chicken and rice soup? This recipe features a simple version you can whip up using leftover cooked chicken and brown rice. The recipe uses carrots, onions, peppers and yellow squash but feel free to bulk it up with vegetables you have on hand. Recipe makes 4 servings.

Nutrition (per serving): Calories: 279; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 34mg; Sodium: 685mg; Total Carbohydrate: 24g; Dietary Fiber: 3g; Sugars: 7g; Protein: 18g

Crockpot Roasted Garlic Tomato Soup | A Duck’s Oven
Take tomato soup to a whole new level with this recipe, which infuses ripe Roma tomatoes with oven-roasted garlic. Roasting the garlic is the hardest part–and that’s actually pretty simple! After that just toss all ingredients into a slow cooker and simmer to tangy perfection. Pair with grilled cheese for a complete meal. Recipe makes 6 servings.

Nutrition (per serving): Calories: 209; Total Fat: 16g; Saturated Fat: 8g; Monounsaturated Fat: 4g; Cholesterol: 44mg; Sodium: 666mg; Total Carbohydrate: 12g; Dietary Fiber: 2g; Sugars: 3g; Protein: 7g

Sweet Potato & Lentil Soup |BBC Good Food
Sip then slurp this yummy sweet potato and lentil soup! Fragrant curry seasoning spices and apples give the sweet potato and lentils are simmered together then blended into a smooth and satisfying concoction. Recipe makes 6 servings.

Nutrition (per serving): Calories: 287; Total Fat: 8g; Saturated Fat: 2g;  Sodium: 710mg; Total Carbohydrate: 49g; Dietary Fiber: 6g; Sugars: 17g; Protein: 9g

CHUNKY SOUPS & CHOWDERS

Simple Salmon Chowder |Kara Lydon
Chow down on chowder with this recipe, which features salmon fillet, potatoes and corn delicately flavored with leeks and touch of heavy whipping cream. It’s a lighter alternative compared with other white chowders and cooks up in 45 minutes. Recipe makes 4 servings.

Nutrition (per serving): Calories: 339; Total Fat: 17g; Saturated Fat: 9g; Monounsaturated Fat: 4g; Cholesterol: 98mg; Sodium: 698mg; Total Carbohydrate: 23g; Dietary Fiber: 2g; Sugars: 4g; Protein: 25g

Drunken Kale Potato Soup | Love & Zest
This recipe for potato and kale soup calls for a bubbly bottle of beer and we have no objections. The alcohol is cooked out of the soup, but leaves behind enough flavor for a fuller broth. Each comforting cup of soup is low in calories, high in fiber and full of important vitamins A and C. Recipe makes 8 servings at approximately 1 cup each.

Nutrition (per serving): Calories: 191; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 152mg; Carbohydrate: 38g; Dietary Fiber: 3g; Sugar: 3g; Protein 5g

Spicy Tortilla Soup with Shrimp & Avocado | Cooking Light
Fun and fiery are not usually words you’d use to describe soup but this recipe for tortilla soup with shrimp and avocado is another story! The recipe calls for chipotle chili and fire-roasted tomatoes for added spice and smokiness. Puffy, chewy hominy kernels add texture (and fiber) to the dish without weighing it down with extra calories and fat. Recipe makes 4 servings at 1.75 cups + 2 tablespoons chips + 1/4 avocado each.

Nutrition (per serving): Calories: 354; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 166mg; Sodium: 1178mg; Carbohydrate: 36g; Dietary Fiber: 8g; Sugar: 8g; Protein 24g

Tortelllini Vegetable Soup | Samantha’s Kitchen
Check out this tortellini vegetable soup you can make in the time it takes your tortellini to become al dente. We suggest boiling the tortellini and soup base separately if you’re going to refrigerate as leftovers so that the tortellini doesn’t absorb most of the broth. Recipe makes 9 servings at 1 cup each.

Nutrition (per serving): Calories: 174; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 11mg; Sodium: 543mg; Total Carbohydrate: 30g; Dietary Fiber: 3g; Sugars: 6g; Protein: 8g

One-Pot Beef Stew | Food Fanatic
This rustic beef stew is made in one-pot and features lean beef and potatoes swimming in a tomatoey beef broth. Each serving packs plenty of fiber and protein for a satisfying meaty meal. Recipe makes 8 servings.

Nutrition (per serving): Calories: 329; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 70mg; Sodium: 559mg; Total Carbohydrate: 40g; Dietary Fiber: 8g; Sugars: 10g; Protein: 28g

Spicy Black Bean Soup| Dietitian Debbie Dishes
Got some lingering cans of black beans in the back of your pantry? Make this vegan spicy black bean soup, which packs a hefty dose of plant-based protein and fiber. Serve with fried plantains, sour cream, and/or chimichurri for a satisfying meal. We suggest stretching the recipe to 6 servings if you’re going to serve the soup as a side; nutrition below is for 6 servings at 1/2 cup each.

Nutrition (per serving): Calories: 264; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 23mg; Total Carbohydrate: 42g; Dietary Fiber: 14g; Sugars: 5g; Protein: 14g

Minestrone with Quinoa| The Roasted Root
If you love your plant-based protein then this soup is for you! This minestrone recipe pairs kidney beans, cannellini beans and quinoa with plenty of other vegetables. Remember to rinse your canned beans thoroughly and purchase low sodium canned ingredients, especially if salt is a concern for you. Nutrition information is calculated using low-sodium or no salt added canned ingredients. Recipe makes 8 servings.

Nutrition (per serving): Calories: 277; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 270mg; Total Carbohydrate: 38g; Dietary Fiber: 10g; Sugars: 6g; Protein: 12g

Chicken Pot Pie Soup | Kitchen Sanctuary
Here’s a less messy way to eat chicken pot pie–as a soup! This recipe for chicken pot pie soup simmers chunks of lean chicken breast with thick chunks of tender carrots, celery and potatoes. Recipe makes 5 servings.

Nutrition (per serving): Calories: 310; Total Fat: 13g; Saturated Fat: 7g; Monounsaturated Fat: 3g; Cholesterol: 59mg; Sodium: 137mg; Total Carbohydrate: 33g; Dietary Fiber: 3g; Sugars: 7g; Protein: 16g

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Turkey Sausage Sandwich

You can love turkey sausage without loving the sodium, additives and preservatives usually found in store-bought versions. How? Make your own sausage patties with this lower-sodium recipe! Pair each patty with a whole-grain English muffin and tomato slices for a complete breakfast. To save time in the morning, prep sausage patties and freeze until you’re ready to serve.

Turkey Sausage Sandwich

Ingredients

• 2 teaspoons olive oil
• 1 small (70 grams) onion, finely diced
• 1 garlic clove, minced
• 2 teaspoons fennel seed
• 1 pound (450 grams) 93% lean ground turkey
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 teaspoon oregano
• 1 tablespoon red wine vinegar
• Cooking spray
• 6 whole-grain English muffins (approximately 130 calories each)
• 3 small tomatoes (90 grams each), sliced

Directions

Heat a nonstick skillet over medium-low heat. Add olive oil, onion and garlic. Stir frequently until onion is soft and translucent, about 5 minutes. Add fennel seeds, and stir for another minute. Allow mixture to cool and transfer to a mixing bowl.

Add ground turkey, salt, pepper, oregano and red wine vinegar to the onion mixture. Using a fork or fingers, mix the ingredients until well combined. Form the meat mixture into six patties.

MAKE-AHEAD TIP: If you want to freeze these patties for a later meal, place a square of parchment paper between each patty to keep them from sticking together. Then, place them in a ziplock bag and freeze.

Heat a nonstick skillet over medium-low heat, and spray the surface with cooking spray. Cook in batches of 2 or 3 patties for about 5 minutes on each side until meat forms a brown crust.

Toast English muffin, and assemble sandwich with the sausage patty and sliced tomatoes.

Nutrition Information

Serves: 6 |  Serving Size: 1 patty (about 100 grams each) + 1 English muffin + 1/2 small tomato

Per serving: Calories: 273; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 57mg; Sodium: 277mg; Carbohydrate: 27g; Dietary Fiber: 3g; Sugar: 3g; Protein: 20g

Nutrition Bonus: Potassium: 33mg; Iron: 15%; Vitamin A: 9%; Vitamin C: 12%; Calcium: 7%

Energizing Tips (optional)

• Add 1 large sunny side up egg for more calories, protein and fat. (Per serving: Calories: 343; Total Fat: 14g; Carbohydrate: 28g; Dietary Fiber: 3g; Sugar: 3g; Protein: 26g)
• Add 2 slices of cooked bacon to increase calories, protein and flavor. (Per serving: Calories: 353; Total Fat: 15g; Carbohydrate: 27g; Dietary Fiber: 3g; Sugar: 3g; Protein: 6g)

Photo Credit: Demi Tsasis

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5 Easy Snack Hacks–With Pears!

When it comes to fall fruit, apples seem to get all the attention — but let’s not forget that pear season is also at its peak right now. This means they’re likely piled high and priced right at your local grocery store.

Want a quick tip on knowing when a pear is ripe? Simply “check the neck”: Apply pressure with your thumb to the neck of the pear, by the stem. If it yields to pressure, it’s ripe. If it’s still hard, leave it on the counter to ripen put it in the fridge to save for another day.

We love pears because they’re sweet, juicy, packed with vitamin C and an excellent source of fiber, which helps keep us feeling full and our digestive tracts happy. They make a perfect snack, especially when “peared” with protein and good fats. Here are five satisfying new ways to snack on pears this fall.

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Pears are an excellent source of fiber and a good source of vitamin C for only 100 calories per serving. Plus, they’re sodium-free, fat-free, and cholesterol-free. For additional recipes and tasty ways on incorporating pears into your diet, see here.

 

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1. Cinnamon Pear Chips

As it turns out, healthy chips can be delicious. Just slice 2–3 pears super thin, sprinkle with cinnamon (and a little brown sugar, if desired) and bake them low and slow on a lightly greased baking sheet (200°F for 2—2 1/2 hours, flipping halfway through). For a balanced snack with more staying power, spoon a little cottage cheese on top of each chip.

Pears are an excellent source of fiber and a good source of vitamin C for only 100 calories per serving. Plus, they’re sodium-free, fat-free, and cholesterol-free. For additional recipes and tasty ways on incorporating pears into your diet, see here.

2. Sliced Pear and Ricotta Toast

Think avocado toast, only better. This satisfying snack features sliced Bartlett pears atop whole-grain toast with protein-packed ricotta cheese. Sprinkle with walnuts for added fiber and a boost of healthy omega-3s.

*Insider tip: The best way to judge ripeness of a Bartlett pear is its skin. The color brightens as it ripens!

3. Pear Skewers

Make this simple, packable snack by sliding pear cubes, chunks of your favorite cubed string cheese and whatever else you like (think: red grapes or avocado) onto toothpicks. Toss them into a food storage container, and hit the road.

4. Peanut Butter Pear “Cookies”

If you’re looking for a grain- and gluten-free option, this is an easy but oh-so-delicious snack. Slice a Bosc or Bartlett pear, and top each piece with peanut butter, chocolate chips, walnuts and sprinkle of toasted coconut.

5. Creamy Pear Smoothie

Don’t put your blender away just because summer is over! Ripe Bartlett pears add a boost of fiber and make smoothies that much smoother.

For a great green smoothie, combine 1 cup liquid (water, coconut water or milk), 2 cups spinach, 1 small frozen banana (previously peeled and sliced), 1 medium frozen Bartlett pear (previously chopped), 1/2 small avocado and 1/2 cup Greek yogurt in a blender, and blend until smooth.

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Elle Penner, MPH, RD, is an active runner, food-enthusiast and healthy lifestyle blogger. For more healthy recipes and fitness inspiration, check out her blog, According to Elle, and connect with her on Facebook, Pinterest and Twitter.

 

 

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This Mat Exercise Will Transform Your Core

If you’ve taken a Pilates or yoga class recently your instructor has definitely asked you to hold Boat Pose. This move challenges you mentally and physically—it isn’t easy to balance as your abs are shaking from the intensity—and it’s a go-to exercise for strengthening your core, including those hard-to-reach abs muscles.

“It effectively targets the deep core including the transverse abdominis and the psoas, which are key for posture and alignment as well as the key to a lean torso,” explains Erika Bloom, Pilates instructor and founder of Erika Bloom Pilates. You’ll need both strength and endurance to hold this pose, she adds—and, considering how many things we use our core for, building endurance in those muscles is definitely a bonus. “We recruit our core muscles 24 hours a day to move, breathe, and function, and they should be active throughout any type of workout,” she says.

To properly activate your core muscles in this pose you want to imagine that you are bringing your belly button to meet your spine. By doing this you should feel your lower abs contract. You also want to make sure that your spine is long (no hunching!) without having your chest pop forward—so think about bringing your ribs in, too.

But your abs aren’t the only muscles working during this move. “Boat Pose teaches the integration of full-body engagement with core facilitation,” explains Bloom. That means you need to keep your core muscles engaged in order to remain balanced, but you’ll also be using tension in your arms and legs—think tightness in your core and extension through your appendages. This tension is the sensation you want to achieve when instructors tell you to “tighten your abs” during moves that don’t feel like traditional abs exercises (what’s up burpees and push-ups).

Even though Boat Pose a great teaching exercise for your core, don’t think of it as training wheels for other abs moves—it’s still tough as hell. Here’s how to do it.

Boat Pose

• Sit with your knees bent, feet flat on the floor. Grasp your legs under your thighs, slightly above your knees.
• Lean back slightly. Lift your feet off the floor so that your shins are parallel to the floor.
• Extend your arms straight out in front of your at shoulder height, with palms facing up.
• Keep your knees bent for 30 seconds, suggests Bloom. Take this time to really engage your deep abdominal muscles and lengthen your spine, keeping your chest open.
• Place your feet back on the ground and relax for a few breaths. Then, do it a second time—this time, straighten and raise your legs toward the ceiling until your body forms a V shape (as shown). “Focus on keeping your abdominals pulled in deep and your spine long,” says Bloom.
• Hold this position for 30 seconds to one minute, if you can keep the proper form. “If you find that you are losing your form, maintain bent knees for the second set,” says Bloom. “Doing it right is key to getting the benefits!”

Hey, as they say, anything worth doing is worth doing right—especially with the awesome benefits of Boat Pose.

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