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Healthy Holiday Food Swaps

Holiday gatherings are all about having fun, catching up with friends and family and checking all your stresses at the door for a few days. The last thing you should be worried about is how you’ll avoid all the holiday party treats. That said, if you’re on the brink of achieving your fitness goals, it may not be worth going off the rails and gaining a few pounds just for the sake of gingerbread cookies and mulled wine. Making choices that you enjoy and that make you feel good is possible – and actually quite simple if you know what you’re up against.

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That’s why we’ve put together a list of all the holiday foods you should skip on, and what you should be indulging in instead. Some of them are super easy and just as enjoyable, like opting for red wine rather than rum and eggnog on Christmas Eve, or going for olives and nuts instead of chips and dip, but there are some other, sneakier holiday foods that you may not even realize are packed with carbs and sugar.

Before you head off to your grandma’s or in-laws’ for that holiday extravaganza, be sure to check out this list of healthier options that will ensure you have fun and eat well without really derailing your fitness goals.

Hummus vs. Cheese Ball

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Snacking over the holidays will be the death of your waistline … oh, the drama! Mingling, chatting, drinking, and mindlessly snacking really is what will get you. So when you’re standing around the snack table, catching up with old friends and family, don’t even think about spreading that processed cheese ball on a cracker. Instead, reach for the hummus and veggies. Homemade hummus is way more flavorful than a cheeseball and touts a healthy dose of fiber while limiting the bad fats and carbs that you’d find in a cheese ball.

Cauliflower vs. Mashed Potatoes

Cauliflower is truly a gift from the universe. It’s low in carbs and calories while packing some serious flavor. When possible, we suggest skipping traditional mashed potatoes, which are packed with carbs and fat, depending on how they’re prepared, and instead opting for cauliflower puree. It touts just 28 calories per serving, compared to 128 calories for potatoes, and honestly tastes better … if we dare say.

Dark Chocolate vs. Holiday Cookies

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Alright, so, this one may be a bit more of a struggle than foregoing potatoes or cheese balls … especially if you have a sweet tooth. Holiday cookies, whether store-bought or homemade, are traditionally packed with refined sugar, fats, artificial flavors and food dyes, all of which are not doing your body any favors. If you feel like you will absolutely die without one of grandma’s gingerbreads, have one or two, but stop there. Instead, reach for dark chocolate. It’s less sweet than milk or white, but it touts an impressive amount of potassium, magnesium, iron, and antioxidants. It also has a low glycemic index, which means it won’t spike your blood sugar – which contributes to weight gain and the urge to overeat.

Butter vs. Margarine

You probably know this already, but you should always be opting for real butter over-processed margarine. Real butter is rich in good fat, vitamin A, selenium and linoleic acid, which support immune function. Processed margarine, on the other hand, is full of trans fats, hydrogenated oils that foster inflammation and artificial colorings. It may be lower in fat, but the artificial and toxic ingredients are never worth the trade-off.

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Turkey vs. Ham

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There is good news! Your beloved roast turkey is one of the best meats you can consume over the holidays. If you’re looking to stay lean, opting for turkey or chicken over red meat is a no brainer. If you’re really watching your waistline, opt for the breast or drumstick over the wing or thigh, which have significantly more fat once per ounce.

Charcuterie vs. Processed Cocktail Meats

When it comes to snacking on meats, the subtleties make all the difference. You’re gonna want to opt for high-quality charcuterie and lean meats over the processed cocktail weenies and other novelty apps. Skip the processed meats and pepperonis for an Italian deli meat like capicola or soppressata.

Pumpkin Pie vs. Pecan Pie

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Surprisingly, pumpkin pie is actually not so bad for the waistline. It has fewer calories and less fat than most other holiday pies, and pumpkin is packed with carotenoids, plant pigments that include beta carotene (an antioxidant that converts to vitamin A in the body) and lutein. Pumpkin pie is also rich in fiber and potassium, and boasts a decent amount of calcium, iron, vitamin C, several B vitamins, and more good stuff to keep you going.

Raw Veggies vs. Dinner Rolls

Let’s get one thing straight: dinner rolls are the devil. Yes, they’re delicious, they’re extremely tempting when they’re right there, warm and steamy in front of you and they go down like nothing over conversation and wine. But carb-loading before dinner is a recipe for losing that waistline you’ve been working on. Instead, opt for raw veggies if they’re available or just stick to water until the main course comes. It’s a small sacrifice that will make a big difference.

Sweet Potatoes vs. Potatoes

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Pick sweet potatoes over white potatoes, every single time. White potatoes are not bad for you, per se, but sweet potatoes are a serious superfood. They’re packed with about 4 grams of protein, a decent dose of fiber and boast an array of vitamins and minerals including iron, calcium and selenium. There’s a reason sweet potatoes are the number one consumed vegetable in the earth’s blue zones (where the world’s oldest people live).

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Practical Tips to Get Out of Debt as a Couple

Having a significant chunk of debt can feel debilitating, especially if you’re in a relationship. Double the debt? It feels impossible to get out of that! Brian and Lindsay Baldwin (both in their late 30s) had $130K in student loan debt from undergrad and grad school loans. Feeling frustrated with how long it was taking to chip away at their debt, the Baldwins decided they needed to do more if they wanted to take the next step in their lives and start a family.

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This couple, who met in China while in the Peace Corps, took drastic steps to make their debt-free dream a reality. They moved from Hawaii to Milwaukee, where rent and cost of living were much more reasonable, lived off of $500 per month and tracked every single dollar.

What’s more, Brian worked three jobs, biked to work, retrenched spending, refinanced with SoFi and erased their three-figure debt in under five years. We spoke to experts to see how Brian and Lindsay were able to get out of such a staggering amount of student debt so quickly, and the tips they shared will work for you, too, whether you’re burdened by student debt, credit card debt, or something in between. Here are some of the ways they did it, and how you can do it too:

Work Toward A Common Goal

If you’re in a couple tackling debt, work together toward a common goal. “Discuss and mutually agree to short-term financial goals,” says Todd Christiensen Education Manager at Money Fit by DRS. “Short-term goals can be more motivational on a daily basis than long-term goals. They are more relatable.” Christiensen suggests you take time to get them on paper; write them down and describe their specifics. If you need guidance, do some research around SMART goals, which make sure your goals are attainable and achievable without being lofty or unrealistic.

Don’t Forget Your Short-Term Goals

“Even though debt repayment may be a top priority, you should also start saving for those short-term goals,” says Christiensen. “If your debt payments total $500, make a simultaneous contribution to your savings of $20 or $50 a month. Savings is a commitment, not an amount. If you can’t save while paying off debts, you won’t save after the debts are repaid.”

Chip Away at Your High-Interest Debts First

“Credit cards often have higher interest rates than loans and other types of debt,” says Sean Messier, Credit Industry Analyst at Credit Card Insider. “Consider approaching your debts with the avalanche method, where you pay at least the minimum monthly payment on every debt, and then funnel as much additional cash toward your highest-interest debt as you can. Repeat this every month until that debt is gone, then work on the debt with the next-highest interest rate.” The avalanche method should ultimately decrease how much interest you’re paying over time, saving you more money than other debt repayment methods might.

Consider Consolidating All of Your Debts by Paying Them Off With a Single Loan

If you’re having a hard time keeping track with more than a handful of loans, you may want to consider taking out another, larger loan (with purpose!). “To consolidate your debts, you can take out a loan and pay everything off in one shot,” suggests Messier. “You’re left paying off just the loan, which will ideally have a lower interest rate than the debts you were dealing with previously. Not only will this save you money, but having to manage only one debt payment each month can make managing your finances considerably easier.”

Pay More Than The Minimum

“If you're only paying the minimum balance each month on your credit card, it's going to take a longer amount of time to completely pay off your bill,” says Nathan Wade, Managing Editor for WealthFit Money. “Paying more each much means that you'll be paying less interest as well. By adding extra cash each month, you'll be paying less money and paying off your debt faster.”

Pay off One Debt at a Time

If you own more than one card, you should focus on paying one off first. “Of course, you should be paying the minimum balance of each card every month, but one card specifically should be your goal to pay off,” adds Wade. “Start by paying off the card with the smallest balance, then once you've paid that off, you can start to pay down the next smallest balance card.”

Track Your Spending

If you're not tracking how much you spend each month, how are you going to know how to budget? “Take a look at your spending habits at the end of each month to see where your money is going. You might find yourself spending too much of your budget on coffee or snacks. Once you calculate the amount you typically spend, see how much money you're actually saving per month. Being aware of your spending habits will encourage you to spend less,” says Wade.

Keep in mind that your goals should be realistic and sustainable – so don’t worry about splurging on small treats every now and then. In fact, the Balwdins treated themselves to a latte bi-weekly as a low-cost treat!

Keep A Positive Mindset

“Debt isn’t bad, higher interest rates are bad. There’s no reason to be afraid of debt!” says Northwestern Mutual Financial Advisor, Ashley Russo. “What I see across the board is people have emotions to debt, but the most financially successful people on the planet leverage their debt to do greater things with their money. If you have student loans, think of it as a car payment. It’s something that got you to where you’re going.”

Meet Regularly

Christiensen suggests meeting for 10 minutes every week (at the same time, on the same day) to hold a couple’s “financial huddle.” Here’s how he suggests running your weekly check-ins:

Step 1: Review your mutually agreed upon goals Step 2: Identify the amount of cash you have on hand or in the bank for paying bills Step 3: Discuss what bills need to be paid in the coming two weeks, who will pay them, and how (online, cash, debit, etc.) Step 4: Return to your goals and brainstorm about how to come up with an addition $5, $50 or even $500 this week to accelerate your goals.

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Experts Share How to Quit Your Job With Grace

Quitting your job can be an intense cycle of emotions ... A lot of people daydream about quitting their job like a movie character. They want to tap-dance on their desk and throw papers all over the place on the way out, as if they won the lottery or something. While sometimes others feel some sort of dread or guilt to be leaving a company they worked at for ages.

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“While I’ve never seen the former situation play out in real life, I have seen people quit in some pretty undignified ways,” says Jon Hill, CEO and Chairman at The Energists. “Throughout my career, I’ve seen people walk out of the office mid-day, I’ve heard about people calling the office in the morning and quitting on the spot, and I even knew someone who just ghosted the company without ever calling or anything …”

While it can be tempting to blow off your job on your way to greener pastures, it’s never the best option, even if you absolutely hated your boss. It’s a small world, especially if you work in a specific industry, and your professional reputation is something you can’t get back. That’s why we’ve put together a list of suggestions from CEOs and HR professionals. Here, they’ll explain exactly how to quit your job with grace so you can totally get that reference letter and open door olive branch.

Give At Least Two Weeks

“The problem with quitting on short notice is that it severs your relationship with the people in that office,” says Hill. “Your manager will never provide a reference, even if you did good work for the company. The relationships you built at that company are useless now, because it’s unlikely that anyone is going to vouch for you.”

“There’s nothing wrong with quitting your job,” Hill adds. “Your bosses are business people, and they understand that you have to do what’s best for your career. But you should make sure to give them ample time to find a replacement.”

Depending on your career, that could be anywhere from two weeks to a few months. “I know that doctors are often contractually obligated to give at least a six-month notice before leaving,” says Hill.

Be Polite, Always

Hill also urges you not to disrespect anyone on your way out. “Be as cordial as possible, even if you’re leaving on less-than-great terms. Your relationships are valuable resources, so you should do whatever you can to preserve them.”

Word spreads fast in the business world. “I’ve interviewed people who previously worked for friends of mine, only to find out that the individual had a bad reputation. I’m not going to hire someone if their former employer tells me that they quit their job in a fit of rage,” he says. “We can’t afford to have someone like that around the office. But as long as you quit in a respectful and dignified way, you should be able to maintain a good reputation in your field.”

Be As Transparent As Possible

“Don’t forget to tell your employer the real reason why you’re leaving,” says Sam Johns, Career Counselor at Resume Genius. “Turnover is normal in any company, so whatever the reason for your departure, no one will hold it against you as long as you do it courteously.”

Be Grateful

You should also take the time to thank your boss for their support over the time you’ve worked under them. “Use your resignation letter to express your gratitude for their guidance, and specify some skills and personal advancements you’ve made during your tenure there,” says Johns.

Provide An Adequate Transition

Recognize that your leaving will require a shuffling of roles and responsibilities. “Offer to help transition the person who will be replacing you, or, at a minimum, create a written transition plan if that person has not been named before you leave,” suggests Susan Peppercorn, Executive Career Consultant at ClearRock, Inc. “Offering to continue to support junior employees who you mentored when you were employed shows your leadership spirit and will attract others to you during your career.”

Don’t Gossip

Don't get involved in discussions with your previous boss, and don't gossip. “Gossip spreads like fire, and it's important to break your ties with your previous job as cleanly as possible,” says Andrew Taylor, Director of Net Lawman. “There are two specific reasons to avoid the previously mentioned behaviors. The first is that you do not need to provide any material that will cause your boss to engage in potential debate and perhaps provoke and disparage your person, and the second because no door in the world should be closed forever.”

Say It In Person

“Advise your boss in person whenever possible, even if your boss is remote or at another location – find a way to use a video conference line,” says Lisa I. Perez, President and HR Consultant at HBL Resources, Inc. “You should be honest, genuine and diplomatic regarding your reasons for leaving, and if you’ve enjoyed your time there say so, if not just leave that out.”

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How to Make a Long Commute More Bearable

All drivers (and passengers) know that long commutes are tough both mentally and physically, so whether you’re in the car for a few hours each day on your way to the office or you’ve got a huge road trip coming up, planning and preparing for that huge chunk of your day can be beneficial to your personal comfort, yes, but also your personal development and wellbeing.

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According to a recent study by Volvo and The Harris Poll, 55% of Americans believe the number one threat drivers face is distracted driving, higher than the more common road threats, such as driving under the influence (31%), driving aggressively (8%), or speeding (3%). Phones were cited as the top source of distraction, at 43%. That’s why it’s vitally important to choose your entertainment and prep for your drive appropriately. You don’t want to be anxiously fumbling for a new playlist or trying to check Instagram on Car Play while in the thick of your commute – even if you are at a red light.

We’ve spoken to a handful of driving and automotive experts, as well as executives who face long business roadtrips and commutes to the office on a weekly and daily basis to see what they do to get through – and actually enjoy – this car time. From podcasts and playlists, to choosing the right socks, here’s everything you need to make your commute more bearable.

Catch Up On Your Favorite Podcasts

“Find something good to listen to (that isn't always music),” says Louis Watton, Marketing Executive at Shiply. “Whether it's an audiobook or a podcast, having some sort of conversation or story to listen to can often make journeys much more bearable. I often find that they are a lot more distracting than music and hours can go by when you are lost in a story.”

Listening to music isn't quite as exciting as a podcast because podcasts feel more like a conversation rather than a one-sided listener/artist relationship. “Podcasts are a great way to stay engaged and awake while driving,” adds Jonathan Mendoza, Content Marketing Specialist at Fueled. “I've found that when listening to podcasts, I get so caught up in whatever is being discussed that I don't even realize how much time has passed.”

Make It a Trip

“Choose somewhere nice to stop for food on the journey,” suggests Watton. “Before you leave, find somewhere nice along your route where you can stop and eat. Not only will this rest and refuel you but it helps to split up a long drive and gives you something to look forward to in the middle.”

Plan Your Wardrobe Accordingly

“You don't have to be wearing a full tracksuit to be comfy at the wheel, but wearing suit trousers for an 8 hour trip is just not going to be comfortable and you will be better off in something, er, looser,” says Watton.

If you are going straight into the office, consider a pair of comfortable slacks or even chinos. These do look more casual than suit trousers, but you can get away with sneaking into the office bathroom to change without being caught in your sweatpants.

"Gentlemen who travel frequently spend a great deal of time seated, which may result in poor circulation and discomfort throughout the legs,” adds Nathan James of Boardroom Socks, Inc. “A great way to prevent this is by wearing a high quality pair of wool over-the-calf socks. The over-the-calf length ensures that the socks remain up all day, eliminating the constant slipping and sagging of traditional socks.” This type of sock also strikes the perfect balance between comfort and compression, combating swelling and promoting blood flow while you’re seated for long periods.

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Take a Break From Caffeine

This one may be hard for some, but if you’re a coffee-lover, this is a great life hack. “In the days before a huge drive, lay off on the coffee to let your tolerance drop or reset,” says Craig Anderson, owner of Appliance Analysts. “Save it until you’re deep into the drive, and suddenly that roadside coffee becomes a wonder shot of motivation and alertness. It’s a huge, huge difference compared to chugging mug after mug because you’re too tolerant to feel it (not to mention the toilet breaks!).”

Alternatively, you may want to skip caffeine altogether. According to Tony Arevalo, Car Agent at Carsurance.net, “If you don’t drink enough fluids, your body may quickly get dehydrated during a long commute, which causes you to feel tired and weak. When you’re driving, the best choice is to drink only water instead of sodas or other artificial drinks since these contain sugar, which also makes you feel exhausted after a while.”

Work as a Team

If you’re planning a roadtrip with a significant other or carpooling with a colleague, consider asking them to take their role as shot gun seriously. “Giving people designated roles (driver, navigator, playlist DJ) may help everyone in the vehicle feel empowered when it comes to road travel. Furthermore, it can offer the added bonus of taking passengers’ minds off of how the driver is doing,” says Dr. Jess Carbino, Bumble’s relationship expert sociologist. “For example, invite your son to take charge of the playlist for the road trip. Not only will it help create a conversation with him, it will keep him focusing his thoughts on an activity vs. how the driver is driving.”

Take Care of Your Car

“While rare, a roadside breakdown might be the most painful part of any road trip or long commute,” says Richard Reina, Product Training Director at CARiD.com. “Of course, life happens and breakdowns are sometimes unavoidable, but if you can stay on top of simple car maintenance you can lower your chances of having an issue during a long drive.” When was your last oil change? Is your battery more than three or four years old? Are your tires inflated to the recommended pressure and free from any cracks or splits? Reina suggests that checking these few things prior to a trip can help prevent a breakdown, which can make any trip go south very quickly!

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Best Financial Practices for Men in Their 30s

How many of us actually started thinking about retirement or investing in our twenties? Statistics show that most young people don’t start saving or investing until they’re well into their thirties, and even then, it’s not very much. If you want to get your finances in a healthy place, it’s totally doable – and it’s not as hard as the current statistics make it seem…

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We spoke to a handful of financial experts to get an idea of how to take hold of your finances so that by the time you’re in your forties – and even later on – you won’t have to scramble to fix your money mindset or savings account. Here, eight practical steps you should get into in your thirties if you really want your financial habits to pay off.

Create an Emergency Fund

“One habit that can cause you a lot of financial problems is the lack of emergency funds,” says Igor Mitic, Co-Founder of Fortunly.com. “You never know what can happen and as you grow older, the number of unpredictable situations only grows, especially if you have a family of your own.” In order to avoid cutting back on your salary to cover sudden costs, invest time in making an emergency fund. “If you’re not familiar with organizing finances, consider hiring a professional to help you. In the long-run, you can save a lot of money if you organize it properly and on time,” says Mitic.

Invest in a Diversified Portfolio

If you’ve handed your investment portfolio over to the advisors at your company, or you haven't started investing yet, take control and start making your own decisions. “Simply invest in a diversified portfolio of common stocks via a passively managed fund that mirrors a broad stock index. They are low cost and put more of your hard earned investment dollars to work for you. And people should utilize dollar cost averaging — that is, consistently investing whether the market is going up, down or sideways,” says Robert R. Johnson, PhD, CFA, CAIA.

Time is the key to successfully building wealth because of the effect of compound interest. Albert Einstein was rumored to have said that “compound interest is the greatest mathematical discovery of all time.” Time is the greatest ally of the investor because of the "magic" of compound interest.

Flex Your Skills

“Get really good at something and learn how to sell it! This is the time in life when you have to realize that valuable skills earn money,” says Dave Lowell, CFP, Millennial Money Coach and Founder of Up Your Money Game. “The more valuable the skill, the more money you can make. Get really, really good at a valuable skill, then learn to leverage it.” Lowell suggests leveraging your skills by starting your own online business, consulting, or even just by getting promotions or better job offers.

Don’t Try to Look Cooler than You Are

“You want to look like you have an awesome life to impress other people because your ego needs it… but don't!” says Lowell. “You buy the BMW now and get the penthouse, and vacation exotically, at the expense of saving 20% early on, and you are a fool. You aren't going to feel cool when you are 65 and still working 50-60 hours a week in a job you don't like. What will make you feel cool is retiring at 45 or 50 and being able to do whatever you want. That feels very cool!”

Help Out Your Parents

Nobody wants to think about losing their parents, but unfortunately it’s a reality that can hit when you least expect it. “Get your parents' and your estate planning in order while everyone is healthy,” says Renee Fry, CEO at Gentreo. “That means a will, health care proxy and more. If your parents don't have this, you will pay thousands and thousands to lawyers and maybe not get what you thought. Now that it is easy, fast and affordable and can be done online, you have no excuse, just expensive costs and lots of headaches to avoid!”

Know Where Your Money is Going

Anna Keisler, a financial planning associate in Metro Atlanta, says guys in their thirties should really know exactly where their money is going. “While it may be acceptable in your early twenties to have zero idea how much money you make and where it goes during the month, it’s not cool when you hit your thirties,” Keisler says. “Whether you keep a meticulous budget or just glance at your account a few times a month, you should know how much you’re making and about how much you’re spending. Otherwise, you’re probably spending too much and not saving enough. To know how much you have available to save, you have to know how much you spend.”

Get Life Insurance

Sure, you’re in your thirties, it’s not like you’re midlife … but getting life insurance goes beyond just thinking about when you’re not around anymore; it can actually be a great investment strategy. “My suggestion would be to get life insurance while they are still young!” says Robb Hill, LFP and Founder of R Hill Enterprises, Inc. “In my practice, I come into contact with people all the time that have waited and waited to buy life insurance, but life insurance favors the young and healthy!”

Think Strategically About Your Career

This one might sound obvious, but in your thirties you should focus on advancing your career. “If you’re thinking of doing quick gig-like work for the same amount of money as a steady, career-progressing job, think twice. It’s not the right time for taking shortcuts – those times were your twenties!” says Tony Arevalo, Insurance Agent and Financial Advisor at Carsurance.

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Beginner Poker Tips and Hacks to Impress Your Buddies

While you may have played for fun over beers a few times, the world of poker is a whole lot more than sunglasses to shield your eyes and the power of bluffing – becoming a genuinely good player, be it for fun or for something more serious, takes much more effort than simply knowing how to read your opponent's face.

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Whether you’re hosting a poker night with your buddies, you’re curious about how to get into the game online, or you’d like to dapple in a professional tournament, we met with Team PokerStars Pro and author Maria Konnikova – who was a beginner herself just a few short years ago – to get the low down on exactly how beginner poker players can learn to master the game. These tips and tricks go far behind example strategies to copy: follow these and you’ll be confidently building your own strategies and impressing your buddies in no time.

Start With the Fundamentals

“A lot of people, especially because of how poker is portrayed in the media, they immediately think they’re going to look for tells, or see if someone’s bluffing or if they can catch them,” Konnikova says. “I would definitely not recommend doing that. Instead, focus on the basics of the game. Ask yourself, ‘what are my odds?’ or ‘how many cards will move me to a better hand?’ Those types of questions are easy to learn and it’s not complicated strategy.”

Don’t Get Caught Up in the Mathematics

You don’t have to be a math whiz to excel at poker. In fact, Konnikova, a published author, TV writer, and journalist admits that the last math class she took was in high school – but she didn’t let that stop her from excelling in the game. “I’m not good at math, and, sure, there’s math involved, but it’s math that you can do,” Konnikova admits. “I seriously count on my fingers! You can still catch me sometimes tapping my fingers on the table during a game. It gets very simple, very quickly – it’s just addition, subtraction, multiplication, and division, that’s it.”

Find Both Friends and a Mentor

Finding both a peer who is starting out at the same level as you, and someone who is better than you – even if it’s just a buddy who has been playing for years – is vitally important if you really want to improve your poker game. “I think one of the best things you can do to clarify your own thought process is to explain and talk through to other people, because sometimes you may think you understand something, but when you start explaining it to someone else, you realize that there are gaps in your understanding,” says Konnikova. “I think it’s really important to get into the habit of talking and discussing with those who are on the same level as you, and those who know more.”

Forget Your Ego

“Leave your ego at the door!” says Konnikova, “The thing I have seen kill so many poker players comes down to ego – either calling out their chips in a spot where they shouldn’t because they think they can’t be bluffed, or bluffing off their chips in a spot where they shouldn’t in an attempt to look more macho – and it just gets in the way of logic and understanding.”

Get Into Good Personal Habits

While it shouldn’t just come down to whether or not you pursue poker, taking good care of your body and mind is vital to excelling at just about anything you go after. “Get into good personal habits right away,” says Konnikova. “You should be exercising, eating well, and sleeping.”

Konnikova also adds that playing poker will actually help with your personal development and creating good habits: “poker improves your decision-making ability in almost everything, it helps you deal with uncertainty and helps you make fast decisions, while helping with emotional management and self control, because you leave that at the poker table if you want to play well and you discover a lot of leaks in your emotions that you didn’t know existed because you’re playing for hours and hours – and really everything comes out.”

Don’t Play Above Your Bankroll

According to Konnikova, playing too high can be both dangerous and the downfall of beginner players. “Poker is a game that can give you so much and be so fulfilling that I want people to get into it correctly, and for long term sustainability, I think it’s important to organically work your way up,” she says. “So start small! When I was starting out, I wanted to play in this $150 tournament and my coach wouldn’t let me – he said I hadn’t earned it yet and that I have to play lower. So I started out in Las Vegas playing these $30 tournaments, and when I started winning them, he said, ‘okay, you’ve won a few thousand dollars from these small tournaments, and now you can play in those $150 tournaments.”

Read, Read, Read

“I think something like Daniel Kahneman’s Thinking Fast and Slow, which is not about poker, can be really useful when applied to the poker world because it shows you how to think logically instead of reactively and reflexively. I still think that for beginners – and this is the first book I read – Dan Harrington’s Harrington on Hold 'em is the best thing just because it’s such a good primer on tournament play.”

Spend Some Time Online

“I lived in New York, and online poker is not legal in New York, so multiple days a week, I would cross the river, go to New Jersey, sit in a Starbucks all day and play on PokerStars New Jersey,” says Konnikova, “because there’s nothing like playing online for getting hand per volume and when you’re just starting out, it’s so important to just get the hands, it helps you look at a lot of different situations, to help recognize patterns, and to look at with your coaches – because you can record your games to go over at a later time. I definitely think that before you go into a casino, log on, and play online.”

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Common Career Advice Thats Totally Wrong

Job hunting is not for the weak of heart – especially if you’re not currently employed. Heading to interview after interview, writing meaningful cover letters, and trying to sell yourself day after day can be exhausting, and really takes a toll on your mental health and self confidence. It doesn’t make it any easier when friends and family start to offer unsolicited advice, either. How many times have you been told to fake it until you make it, or that work is work and you should just settle with whatever pays the bills?

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This common career advice, well, kind of sucks – and while getting advice on your impending job search or climb up the corporate ladder can be useful, there’s a lot of not-so-great advice and clichés floating around out there that you definitely don’t have to listen to. That’s why we asked a handful of career coaches and employment professionals to share the worst career advice you can give or get – and you’ve probably heard of most of these before.

Fake It Until You Make It

“One of the oldest pieces of advice there has always been is ‘fake it until you make it.’ Though this is a great way to think in terms of confidence, it’s frowned upon when submitting your resume/application or during formal interviews,” says Ciara Van De Velde, Client Engagement Manager at Employment BOOST. “For example, stating your expertise for technical skills such as programming languages can affect daily processes and result in difficulty completing tasks or, in some cases, lead to termination.”

Instead, Van De Velde says you should be honest about your background. Though you may be determined to find a new position, finding one which you are not efficient in will only set you back in the long run. If you find that your desired position/career path requires a specific skill or proficiency, it may be beneficial to consider taking on courses to help you to succeed in the future.

Just Follow Your Dreams!

“This sounds nice, and people want to believe it,” says Sean Sessel, Director at The Oculus Institute. “However, life isn't a Disney movie. The truth is that following your passion often requires a great deal of work, especially when it comes to learning how to market yourself, sell products/services, and break through internal mindset issues. The starving artist doesn't starve because he's an artist; he starves because he doesn't know how to sell his art.”

Work Should Be Work

If anyone ever tells you that trying to find a career you enjoy is a fantasy subscribed to by lazy or idealistic fools or to just focus on making as much money as possible, feel free to ignore them and walk away. “This bad advice is commonly perpetrated by people who have given up on their dream, and they console themselves by telling themselves that it's impossible. In reality, it's very possible (15% of people enjoy their work, according to Gallup); it's just not easy,” says Sessel. “The people perpetrating this often point to people who have failed as a result of buying into the ‘following your dreams’ advice as evidence, but then ignore the 15% who are thriving and happy.”

You Need a University Degree

“The one piece of career advice we hear that is very dangerous and wrong is that you need to go (or have gone) to university to get a great career,” says Freddie Chirgwin-Bell, Marketing & Communications Executive at Morgan Jones Recruitment Consultants. “This is not true and in fact bad advice as your work experience and job-relevant skills vastly outweigh what qualifications you have. Having a successful career does involve a certain amount of education, but that can be learned through in-house courses, apprenticeships, vocational courses and colleges and even self-education. The best decision you can make is to ascertain what you want to do as a career and pursue the qualifications that are the most relevant to that path.”

“You’re Doing Great – Keep It Up”

“The most frustrating – and persistent – advice I hear is a variation of ‘keep chopping wood.’ There are several other ways people give this advice, such as, ‘keep doing what you’re doing,’ or ‘you’re doing great, don’t change a thing,’ or ‘we love what you’re doing, keep it up,’” says Albert Ciuksza Jr., Career Coach at Solutions 21.

According to Ciuksza, there are two problems with this advice. First, it deprives professionals of crucial performance feedback that can be career-changing, especially for those early in their careers who are just forming work habits. Second, it’s demotivating for the person who is trying to figure out how to enhance their career. Ciuksza says to get better advice, ask more specific questions – perhaps about part of a project or a point in a presentation. That way, someone has to consider what feedback they give, and the person gets something more concrete and actionable.

Avoid Looking Overqualified

“As a recruiter, I have over time been confronted with a number of applications and resumes that simply do not stack-up. A quick conversation with the candidate has revealed they decided not to include their degree education,” reveals Simon Royston, Managing Director of The Recruitment Lab. “It leaves me baffled but I am always told the same thing; that ‘friends’ have said not to include the information because it makes the candidate look overqualified for the role they are applying for. Instead, they have an application with a 3-4-year gap on it, which leaves employers wondering if the candidate is completely unemployable or has just been in jail!”

According to Royston, having a degree does not make you overqualified, especially given the high number of graduates now entering non-graduate roles. “You have worked hard for that academic achievement, show it off, be proud of it. Do not hide it away. For one thing you could be shutting down opportunities and offers from an employer that could be earning you a higher remuneration and a steeper career path.”

Everyone Else is Competition

According to John Crossman, CCIM, CRX at Crossman & Company, “You are in competition with your fellow students” is one of the worst mindsets to have when it comes to job hunting. “It’s often not true and even if it is, you can’t control it. Some of your fellow students will be co-workers, vendors and clients. Looking at your contemporaries as competition is a negative outlook and produces jealousy, envy and depression,” he says.

Instead, focus on networking and supporting those around you. You never know when someone you came in contact with will extend an olive branch and actually help you with your job search – even if it’s years down the road.

Sell Yourself

“All job-seekers are told that it’s important to ‘sell yourself’ in a job interview and this is horrible, mindless, garbage advice,” says Rafe Gomez, co-owner of VC Inc. Marketing. “Why? Because a prospective hirer isn’t interested in you as an individual as much as he/she is interested in finding an employee who can help make his/her business thrive – and also make his/her department shine! So instead of ‘selling yourself,’ you need to sell your ability to deliver the exact solutions that a company is looking for to meet its needs, overcome its challenges, and achieve its goals.”

How is this done? By presenting anecdotal evidence and factual, data-based examples of how you've delivered such solutions throughout your career. If you can explain and validate how you can make a company money, save a company money, and/or improve its image in the marketplace – and those benefits are in line with what the company is seeking – you will get hired.

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Best Road and Mountain Bike Trails Across the U.S.

America is well-known for its wide-open spaces, mountains, lakes, and stunning coastlines – which happens to be everything one would need for a great bike trail. Seeing the country on two wheels is one of the best ways to get out in nature and explore something new, whether that means hitching your bike to the car and taking a road trip, or simply finding a new trail in your home state.

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With that in mind, we’ve pulled together a list to help you get started. Here are some of the coolest, most visually stunning, and fun bike trails across the country – from the desert to the snow-peaked mountains, and everywhere in between (even a race track!).

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Lake Tahoe and the surrounding area is full of natural wonder; an ideal spot for those who appreciate a convergence of outdoor activities and stunning visuals. The beautiful natural lake looks more like a tropical Carribean escape than a desert waterway, and the surrounding Flume Trail allows cyclists to experience the sparkling lake views from above with insane panoramic views of the lake and surrounding nature. Visitors can cycle the entire Flume Trail or grab a lift to the top of the trail from Tunnel Creek Cafe.

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Bike the Golden Gate bridge, one of America’s most iconic landmarks, for the ultimate San Francisco experience – a ride over the rough bay waters with hilly SF rising behind. There are, of course, many ways to experience but going with a group is the best (who else will take your Insta pics?!). Contiki, the social travel company for 18-35 year olds, take travelers across the famous bridge on bikes on their Wild Western trip.

Penn State

Featuring small town charm meets metropolitan amenities and one of the nation’s largest universities, the region, often called “Happy Valley,” is surrounded by some of the country’s top outdoor biking & hiking experiences. Travelers can head to the beautiful 5,900-acre Bald Eagle State Park and bike along a variety of scenic trails ranging from easy to difficult with lush greenery as far as the eye can see.

NCM Motorsports

If you’re looking for a more unique road biking trail, head to Bowling Green’s NCM Motorsports Park. While it’s built for racing cars, every Tuesday from April to the end of September, the race track opens up for cyclists, allowing visitors to explore the same race track that hosts legions of corvettes ... on two wheels. A large, 22-acre flat paved paddock is available for anyone doing speed work, but the track also offers light elevation changes and a number of configurations so that visitors can pick the length of their track, as well as being wide with adequate space for more leisurely rides.

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This recreational property in Stowe, Vermont, is on 258 wooded acres and boasts a multi-use trail network for cyclists and trekkers alike. We recommend making the trip during the fall months, when the canopied forest is in full orange-and-red bloom. The expert’s loop within Cady Hill Forest includes over 6 miles of technical singletrack and fast-flow downhill tracks.

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Tony Knowles Coastal Trail is an impressive 11-mile stretch, great for all levels of cycling. It’s entirely paved and free of cars, and takes riders through the forest through to Mount Denali, the highest mountain peak in North America. Nature lovers will particularly love this route, which boasts all kinds of wildlife sightings from moose to beluga whales.

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For one reason or another, the natural beauty that envelopes Montana is often overlooked, but the state has arguably some of the most breathtaking natural wonders in the country – including Going-to-the-Sun Road in Glacier National Park. Not for the faint of heart, this 50-mile stretch climbs more than 4,000 vertical feet, but the jaw-dropping mountain views will be worth it.

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The name itself says everything you need to know about this striking cycling trail in Tucson. The city itself was voted a gold-medal bike-friendly community by the League of American Bicyclists – so you’re set wherever you end up – but the 20-mile Fantasy Island trail is particularly notable. Great for all skill levels, this trail is located right in the city, and boasts steep declines, striking views, and, oddly, the trail has become home to tons of quirky artifacts along the way – from cowbells to old cars.

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Located just off the coast of Georgia, Jekyll Island is packed with historic hotel properties, beautiful beaches, and upscale restaurants – but it also happens to be one of the best spots to spend a day on two wheels. The 16-mile bike trail runs along the beach, on a mostly paved, easy path. Highlights include cycling close to the gorgeous sandy beaches and wildflowers and peeping the historic Jekyll Island Club Hotel.

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What comes to mind when you think of Jersey shore? Probably not a wildlife-lovers bike trail, right? Well, Island Beach State Park, located just south of Seaside Park on the Barnegat Peninsula, is about to blow you away. The park’s eight-mile road boasts trails that lead to the Barnegat Lighthouse at the tip of Long Beach Island. Note that while the road is very cyclist-friendly, it is not reserved for bikes – be on the lookout for cars heading to the beach!

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Fall Workout Ideas

The cooling temps, changing colors, and excitement of the football season create the perfect opportunity for men to get outside and show their stuff. While there’s absolutely no reason to necessarily change your current routine if it’s working for you, there’s no harm in trying out something new as the seasons change.

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Whether you’re into running, yoga, or you want to try something totally new, we tapped into some of the experts in our network to get their opinions on the best workouts to take you through the end of summer and into the holiday season.

Trail Running

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The greatest thing about trail running is the ever-changing outdoor landscape. Part of what makes exercise difficult for so many, especially running, is that it can be boring. However, exploring new and exciting trails can transform your workout into an adventure. “Trail running adds a highly refreshing element to it, and it keeps things more interesting on the road,” says Sam Morrison, Health and Wellness expert for Glacier Wellness. “It is a dual experience, simultaneously internal and external, which is different from other exercises. Find new and interesting places to run and you’ll discover more than you ever imagined, effectively distracting you from the difficulty of your workout”

Cardio and Strength Training

Fall is a great time to exercise because it is cooler. Going to the gym is not a slog and running or hiking can be invigorating as you look at the foliage. One should be motivated to exercise to prevent weight gain that naturally occurs in the fall as our hunter gatherer-body senses the shortening daylight and stores calories for the winter ahead. According to Robert Herbst, personal trainer, weight loss and wellness expert, and powerlifter, “By exercising and doing something stimulating, one will raise their metabolism to burn calories. If they lift weights and build muscle, their metabolism will remain elevated and they will be able to enjoy holiday parties without fear of putting on the pounds.”

Swimming

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“Fall is the perfect time to bulk up but another great idea for a fall workout is swimming. If you’re lucky, your gym will have an indoor, heated pool. According to Marshall Weber, founder of Jack City Fitness and certified personal trainer, swimming strengthens the muscles in your upper body including your shoulders, biceps, and pectorals. “Your core also gets a great workout from swimming,” he says.

Rowing

A great workout to check out in the fall is indoor rowing. Since the weather starts to get colder, it can be beneficial to take your workouts inside. “The biggest benefits of rowing are cardiovascular, muscle strengthening, core activation, postural & joint strength, and injury recovery,” says Caley Crawford, NASM CPT and Director of Education for Row House. “You should feel the stroke in a breakdown of 60% legs – 30% core – 10% arms, working over 85% of the body’s muscles. Specifically, your hamstrings & glutes are fired up.”

Rowing (correctly) requires your core to be active and engaged the entire time, and every stroke ends with a pulling motion instigated by the lats and rhomboids. The muscles you use to sit up straight in everyday life get worked in every single stroke.

Try a New Class

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“Get into some yoga classes,” says Samantha Clayton, Vice President, Worldwide Sports Performance and Fitness at Herbalife Nutrition. “The cold winter months keep us indoors, which can potentially cause us to become stiffer from sitting more than usual. Get a jump start on the winter laziness by getting into a rhythm with yoga during the fall.”

Clayton also urges guys to check out boxing. “Boxing workouts are also great in the fall – they’re perfect for any fitness level and can also relieve the stress of upcoming holiday season,” she says.

Take It Inside

“As the weather cools down in the fall, runners can find a lot of benefits in taking their workouts indoors on a treadmill. Lots of studios offer great treadmill-based workouts that incorporate cardio and strength intervals,” says Leanne Pedante, RRCA Certified Run Coach and Training Program Director for STRIDE. “No matter how dark or rainy it is outside, you can always run on a treadmill. It's a perfect "no-excuse" machine. Treadmill surfaces are actually easier on the joints and connective tissue than concrete, too.”

Or, Take Advantage of the Outdoors

Alex McBrairty of A-Team Fitness says fall workouts can be made simple and fun, rather than overcomplicated, by “finding a grass field at a local park and mixing in sprints, suicides, and other agility drills, which can make for a heart-pumping, high-intensity workout session.”

“You can stop at your local sporting goods store and purchase a cheap agility ladder and cones for additional football drills. If you bring a buddy, you could even toss a football around by taking turns running different routes and mixing in the fun and nostalgia of playing catch.” The opportunities are nearly endless, and the cooler temps of fall make for the perfect setting to get outside for some fresh air. There are tons of football-inspired drills that can be worked into a great workout regime for the fall. What better way to get inspired than practicing right alongside your favorite team?

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How to Avoid the Freshman Fifteen

Avoiding the freshman fifteen can be pretty tough. You’re probably on your own for the first time, and if you’re living in a college dorm, you have a meal plan with essentially unlimited amounts of food and freedom. It can be hard not to indulge when you haven't built up your healthy habits, and finding self-control when you have so much newfound freedom can be a real lesson in personal growth and willpower!

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To keep you on the right track, we spoke to a handful of health and fitness experts who have been there. Here, we’re laying out their best advice to help you avoid the freshman fifteen – while still indulging and enjoying your first year of college to the fullest.

Keep Eating and Working Out Like You Did in High School

Martise Moore, founder of GreenRunner, has been there. Her best advice? Don’t be so quick to switch up your habits. As a freshman in college, you are only a few months older than you were in high school. So, it's very unlikely that your body will experience any big hormonal changes that will make you more likely to gain weight. What makes you more likely to gain weight are changes in your eating and workout routines.

In college, your schedule is a lot less regimented and high calorie food and drinks are a lot more convenient to access, so it's very easy to engage in mindless eating to pass the time or comfort yourself as you adjust to your new environment and expectations. Don't fall into this trap. Be mindful of when and what you eat throughout the day.

Also, if you no longer play sports like you did in high school, you will probably gain weight. But just because you aren't the starting wide receiver on the football team anymore doesn't mean that you can't play in club or intramural sports. Recreational activities are a great way to stay in shape, stay competitive and have lots of fun.

Avoid Binge Drinking

“My biggest tip for freshmen students wanting to remain fit and avoid packing on the pounds is to limit their alcohol consumption!” says Liz Jeneault of Faveable. “While freshmen college students aren't of legal drinking age anyway, we know many of them still regularly consume alcohol. The only problem is that's bad for fitness! It's hard for college students to keep their drinking in check. They may go out multiple nights a week and when you're consuming all those sugary beverages at night, you're bound to gain some weight.”

Not to mention, drinking may lead to bad food choices. When you're drunk you crave pizza, wings, burgers, french fries – all the salty things that cause bloat! Alcohol also impacts our ability to embrace the next day. When you're hungover, you're more sluggish and more likely to make even more bad food choices. Relying on cheese fries to get you through each hangover is bound to have an impact after a while. You're also less likely to work out if you're hungover. If you must drink, be sure to consume plenty of water as well. Make drinking water the absolute priority.

Avoid Self-Induced Stress

Cortisol is the “stress hormone,” released by the adrenal glands and triggered by the brain during moments of stress. Cortisol also causes your body to pack on the pounds. “Don't get me wrong, life can be stressful, but don't make things harder than they have to be,” says Certified Sports Nutritionist James Oliver. “With that being said, procrastination and poor financial health are amongst the leading causes of self-inflicted stress, and both are easily avoidable with a little discipline. Make a budget and stick to it. When you have homework or need to study for an exam, don't put it off till the last minute – stress less and plan ahead.”

For preventative measures, Oliver recommends trying a natural supplement like ashwagandha, a plant-based superfood adaptogen that can help your body adapt to stress, and fight fatigue so you can feel your best and avoid unwanted weight gain.

Meal Prep

James Oliver also suggests meal prepping to help stay lean. “Meal prepping is a great way to help stay fueled when you're on-the-go between work and class. Develop a routine that allocates time to nourish your body and mind so you can perform at your best.”

Keep a bag of roasted almonds on-hand at all times, or a clean protein bar that's high in healthy fats and low in sugar, like the Atlas Bar. This will help you keep you satiated between larger meals and away from fast- food. They call it fast-food because it makes you gain weight … fast.

Make Sleep a Priority

What does sleep have to do with the freshman 15? A lot, actually. According to Dr. Alex Tauberg, a Pittsburgh chiropractor and certified strength and conditioning specialist, lack of sleep is directly associated with weight gain. “Lack of sleep lowers your inhibition levels,” says Dr. Tauberg. “In other words you might know that you shouldn't be doing something but you do it anyway because you crave that reward. When you are sleep deprived, you are more likely to behave in a way where you let yourself get that reward more often than you would if you had enough sleep.”

Essentially, on a poor night’s sleep, when you see those cookies, you’re going to eat them, whereas when you get that solid night of sleep you will have the willpower not to. College kids don't get enough sleep and this can be especially true of stressed out freshman. Get a good night's sleep; it's important.

Build a Network of Health-Conscious Friends

Samantha Clayton, Vice President at Worldwide Sports Performance and Fitness, and Herbalife Nutritionist, says the best way to stay lean and fit in college is to surround yourself with health-conscious peers. A supportive network will allow you to bring together people who have similar wellness goals, and contribute to a sense of community and a friendly, social environment. Studies have also shown a higher success rate when you have someone to help you stay accountable.

You could join campus recreation activities, which is a great way to stay active and meet new friends or sign up for an event like a 5k or tough mudder. Another way to ensure you’re taking care of yourself without sacrificing time with friends is to find activities you can do together. Most cities, and even some schools, sponsor themed group runs to benefit a charity or group on campus.

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Fitness Pros Reveal How to Get Abs at Home

Getting in shape and being fit and healthy is something that everyone aspires to, but there are life choices that can easily get in the way of those goals. The same is true for the working class individual who just doesn't have the time to go to the gym or train their body to be much better in shape.

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Six-pack abs are everyone’s desire and it can definitely happen at home – with no gym needed – but it takes hard work and commitment. That’s why we spoke to a handful of fitness pros to get the lowdown on getting abs at home. Whether you don’t have time to commute to the gym, you’re always traveling, or you just prefer to work out in the comfort of your own home, here’s how to get a great body without setting foot in the gym.

1. Lose Extra Fat

“First of all, in addition to ab workouts, you'll probably need to lose weight,” says Jerome Parker, CPT at My House Fitness of Allen. “Regardless of how big your abs are, they won't be seen if they're covered by belly fat. So stick to a good diet with plenty of protein, fruits, vegetables, and whole grains. Ditch the processed foods, junk foods, fast foods. Also, part of losing weight usually requires some cardio or fat burning exercise. Walk, run, bike – whatever it takes.”

While you're busy losing that extra weight, you can start building up those ab muscles at the same time. Start with the basic plank, which engages all the major muscle groups of your core. Parker says side planks are also great for your core, though they won't help as much with the six-pack. The bicycle maneuver is also considered highly effective for abs. All three of these exercises are better/more effective, and more importantly, safer than traditional sit-ups and crunches, which can cause back problems.

2. Maintain a Healthy Diet

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While losing extra fat is important, Val Minos, owner and creator of AltYogaVibe.com says one of the simplest ways to get better abs is consuming (and seriously committing to) a healthy, minimally processed diet, even after you’ve hit your goal weight.

“Including healthy fats and proteins, lower amounts of carbs, a lot of green leafy vegetables and water are some super simple (if the person is disciplined enough) ways to cut calories, healthfully.” Minos also suggests switching to water instead of sugary drinks and taking in whole foods (sticking with minimally processed or not pressed foods) is one of the keys.

3. Build a Solid Routine (and Stick to It)

There's a common misconception that you need a lot of equipment in order to work out at home, which isn't true. Keith McBiven, personal trainer and founder of Right Path Fitness, says, “The most important thing is to build a routine, and stick to it. Dedicate half an hour in the morning if you can, and then another half hour in the evening – but don't forget to give the abs a rest every few days.”

4. Get Engaged

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The fitness market is saturated in ab equipment that is overrated and typically not necessary for at-home abdominal work. According to Steve Washuta, CPT at the National Academy of Sports Medicine, there are three major components to abdominal exercises: isometric holds (planks), quick-twitch contractions (crunches),and rotationals (twists).

“To hit the entire abdominal musculature, which is broken down into local and global stabilizers, you need to do some form of all three of the aforementioned,” Washuta says. “Luckily, they can all be done at home.”

According to Washuta, the most important and difficult aspect of building abdominal strength and musculature is learning how to engage the abs. “It is a vague term, engage, but essentially its the act of purposely recruiting and feeling the active muscles being used in the particular exercise,” he says. “I also use the term "brace" when discussing engagement of the abdominal muscles as the tightening down and using the "bracing" technique seems to register with people quicker and easier.”

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5. Don’t Forget Cardio

While ab-specific workouts may be key to that chiseled body, Adeel Shabir suggests starting with HIIT (high-intensity interval training). “Make sure you start running for 30 minutes at the start and increase it with time. Cardio is best to increase stamina and flexibility of the muscles; it also burns fats much faster than a full-body workout,” he says.

6. Get a Set of Resistance Bands

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With a small $20 investment you can get a set of resistance bands. “Utilizing resistance bands is a great way to get a full-body workout with minimal room, equipment and investment,” says Caleb Backe, CPT and health expert for Maple Holistics. “For the beginner and workout fanatic, resistance bands can be a great addition to training or an all-encompassing workout.”

In fact, Backe says world-class athlete Tom Brady works out extensively using resistance bands, which has helped him maintain his longevity in football because of their minimal strain on joints and tendons while building muscle. They can be stored in a small bag and set up in under a minute. The variety of workouts are endless and a great circuit workout can easily be achieved utilizing resistance bands. No need to spend hours in a gym – an amazing workout can be achieved at home in just 20 minutes for a $20 investment.

7. Target All Three Abdominal Areas

“To get a six-pack you must exercise your upper abs, lower abs and obliques (side abdominals),” says Jamie Hickey, personal trainer and nutritionist, Truism Fitness. “While you cannot target each area exclusively, each abdominal exercise emphasizes a particular area.”

The following exercises will help you get started:

Scissors, lower abs – Lie on your back with your legs raised at a 45 to 90-degree angle, depending on your flexibility. Place your hands at your sides, and lower your right leg slowly until it is a few inches above the ground. Return to the original position, and then repeat the movement with your left leg. Continue alternating between legs. Try to do at least 10 reps without pausing. Leg lifts, lower abs – Lie on your back with your legs elevated a few inches off the ground. Keeping your knees straight, slowly raise your legs until they’re perpendicular to the floor. Slowly return to the original position without letting your feet touch the ground. Crunches, upper abs – Lie on your back with your knees at a 45-degree angle and your feet flat on the floor. Cross your arms at your chest, inhale as you use your core muscles to lift your head and shoulders off the ground and toward your knees. Your lower back should remain flat on the ground. Then, exhale as you slowly lower yourself back to the ground. Hip lifts, upper abs – Lie on your back with your arms crossed over your chest. If you are a beginner, you can also place your hands by your side with the palms facing down. Then, raise your legs so the soles of your feet face straight up. Lift your hips upward off the floor, lifting with your abs. Repeat. Side bends, obliques – Stand up straight with your feet shoulder-width apart. Place your hands on your waist, and then slowly bend sideways at your waist, moving your upper body to the right. Return to the original position, and then repeat the movement to the left side. For a more rigorous workout, do this with your hands at your sides and a heavy object such as a dumbbell as you bend. Oblique crunches, obliques – Lie on your back with your legs elevated and your knees bent at a 45-degree angle and hip-width apart. You may find it easiest to rest them on a flat surface such as a bench. Then, place your hands behind your head, and use your core to lift your head and shoulders off the floor, touching your right elbow to your left knee. Return to the original position, and repeat the movement so that your left elbow touches your right knee.

Follow the above advice and you'll be on your way to six-pack abs in no time.

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10 U.S. Bars that Used to Be Something Totally Different

What does your favorite bar look like? Is it nestled comfortably into a strip mall? High above the city in a hotel? Maybe it’s even below your buddy’s pad on a block of apartments. Bars come in all shapes and sizes, but their housing situation is usually quite predictable. That’s why we’re particularly infatuated with bars and restaurants that used to be something else. Not a speakeasy or a terrasse, these bars have been completely remodeled to house taps and bar rails – and some of them had to get pretty darn creative to make it work.

RELATED: The Coolest Speakeasy Bars Across the U.S.

From bank vaults and airplanes to public toilets and drunk tanks, here are some of the country’s coolest bars that used to be something totally different.

Alibi Bar & Lounge, Boston, MA

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Golden hour vibes at the ol’ Jail!!

A post shared by Alibi Bar + Lounge (@alibiboston) on Feb 5, 2019 at 1:30pm PST

Tucked into the Liberty Hotel in Boston (which used to be a city prison), Alibi is situated right where the jailhouse’s drunk tank used to be. Extremely fitting? Yes. A little spooky? Uh-huh. Expect a particularly lively nightlife that extends into the late hours of the night, elevated versions of your favorite bar rail drinks, and a cozy terrasse, conducive to dancing.

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Santa’s Pub, Nashville, Tennessee

If you find yourself in Nashville, don’t skip a night at Santa’s Pub. The full Nashville experience, Santa’s is set in a double-wide trailer and boasts year round Christmas lights and endearingly tacky holiday decor, a resident Santa Claus, and stupid cheap beer. Oh, and be sure to hop on stage for karaoke.

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The Vault, Cleveland, Ohio

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A post shared by Vault (@vault9cle) on Jul 16, 2019 at 11:16am PDT

Located at The Metropolitan at The 9hotel, the century-old bank vaults beneath the Cleveland Trust Rotunda are home to an upscale, handcrafted cocktail lounge. Guests can enjoy over 30 handcrafted cocktails fashioned by resident mixologists, small plate menu offerings and exceptional service. Ask your bartender for recommendations for a truly transcendent cocktail experience.

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Kennedy School, Portland, Oregon

You probably never thought you’d be drinking wine in elementary school, huh? Well, welcome to Kennedy School Hotel. This former elementary school is now a luxury hotel property with a handful of pretty great onsight bars and restaurants. We recommend the Detention Bar, which, thanks to its wide selection of beer, wine, and whiskey, is truly detention done right.

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The Grey, Savannah, Georgia

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A post shared by The Grey (@thegreysavannah) on Mar 8, 2017 at 12:51pm PST

This high-end retro restaurant and bar is set in a refurbished Greyhound bus station (thus the name). While it could easily be kitschy or overly themed, The Grey is a funky, tasteful bar first, former bus depot second – and while there are elements that pay homage to the property’s past… well, your focus will be on the beer selection and seasonal food menu.

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The Airplane Restaurant, Colorado Springs, Colorado

Think airplane food is all bad? Think again! The Airplane Restaurant in Colorado Springs is housed in a former Boeing KC-97 tanker. The fully intact structure is home to some of the best reimagined airplane food you’ll find – and genuinely feels like dining in an aircraft, except that the seats are a smidge more comfortable.

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The Church Brew Works, Pittsburgh, Pennsylvania

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A post shared by The Church Brew Works (@churchbrewworks) on Jul 26, 2019 at 7:20am PDT

The Church Brew Works in Pittsburgh is a brewpub set in the confines of a restored Roman Catholic church. The building was a practicing church for nearly 100 years before the brewpub took over in 1996 – and it’s since become a favorite among locals due to its great selection of house-made brews.

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Sandfly Bar-B-Q at The Streamliner, Savannah, Georgia

Savannah has been going through a serious foodie revival – and Sandfly Bar-B-Q is no exception. Here you’ll find Memphis-inspired barbecue with Georgia flare (and a whole lot of secret family recipes). The bar and restaurant are tucked inside an old streamliner and also boasts a charming outdoor patio.

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Brooklyn Barge Bar, New York City, New York

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A post shared by The Brooklyn Barge (@thebrooklynbarge) on Jul 12, 2019 at 11:53am PDT

You’ll find this seasonal bar and grill floating on the East River in Brooklyn. Expect super casual picnic tables, new American fare, and an absolutely insane view of the Manhattan skyline. We recommend going for sunset and sipping brews (from the container ship bar) as the sun slinks below the city sky. It’s just about as Brooklyn as you can get.

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Trinity Place Restaurant & Bar, New York City, New York

This charming eatery in New York is tucked into a converted Wall Street bank vault with original vault doors dating all the way back to 1904. The unique experience feels like stepping back into the Gatsby era, with deep mahogany hues, leather booths, and a handful of fresh takes on classic cocktails – like “The Rose of Wall Street” gin martini and the “Fire & Smoke” mezcal with jalapeno.

Find out more here

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Kaitlyn McInnis, Khareem Sudlow