Try this thigh-sculpting move in the comfort of your own home, and see it work some magic on your gams. This barre-optional exercise from Pure Barre helps shape the body without the need for any equipment. Try it tonight!

The Setup

If you don't have a barre in your home, find a doorway you can stand in easily.

• Stand straight with your heels together and toes slightly apart to form a V shape. Bend your knees and place your palms against either side of the doorway for balance.
• Picture the barre behind your lower back, which will help remind you to tuck your pelvis under and pull your abdominals in.

Step One

• Extend the right leg straight out in front of you, with pointed toes.
• Take two counts to lift the right leg up until the foot reaches hip height, then lower it back down for two counts. Repeat five times.

Step Two

• On the last leg lift, keep your right leg up. Try to hold your leg in the highest position you can.
• Bend your right knee, and then lengthen it back to straight. Do this 10-15 times.
• Remember to keep your left knee bent to help stabilize your body.

See the rest of the variations and cooldown after the break!

Relaxation is key to stress management; it can change the way you react to problems that arise. While pounding the pavement might be your favorite form of stress management, taking a run during the middle of a workday isn't always a possibility. Here are five techniques to help you get through a potentially stressful day.

1. Before heading into the office: Whether you're gearing up for a presentation or starting a new project, a five-minute meditation session will help bring better focus to your day. Start by sitting in a comfortable position and close your eyes. You can do guided meditation via CD, app, or video, or simply guide yourself in silence. Keep the focus on your breath and when your mind wanders, bring it back to a singular affirmative thought.

2. At your desk: You don't need to sit with your legs crossed under your desk to do breathing techniques in the office; taking a few deep breaths at your desk can sometimes be just as effective. Choose a screensaver or relaxing video to focus your eyes on, then take a deep inhale. Hold that breath for five to 10 seconds before releasing it out; repeat this sequence three to four more times. This exercise allows you to stay present and move on from any issue that is causing anxiety.

3. During your lunch break: Journaling can be an effective outlet for stress. Go somewhere peaceful during your break, like a bench outside of your office. Even if you only have time to journal for 10 minutes, it can be enough to express your frustration and let go of any negative thoughts.

See how to get rid of work stress once you leave the office after the break!

Holding this wide ballerina stance, aka second position, will tone trouble areas around the thighs and get you up and off the mat. Bonus: you can also skip some of those bicycle crunches, because the obliques get stronger from doing this exercise. Try this Pure Barre move at home, and since no equipment is needed, there's no excuse to skip the exercise!

The Setup

• Begin with your legs wider than hip-width apart, and turn your toes slightly out. Bend your knees, coming into a wide squat position and keeping your shoulders directly over your hips.
• Place your hands on your hips, and pulse up and down in a one-inch range in this position for 15-20 seconds. (If you feel unsteady, then place a chair in front of you to use for balance.)

The Reach-Over 

• Keeping your knees bent, reach your left arm up and bend sideways to the right.
• Maintain the side bend as you pulse up and down, in a one-inch range; the further you reach, the more your obliques will work. Do this 15-20 times while keeping your hips even. Repeat on the opposite side.

Keep reading for two variations after the break.

Chill out on your belly and tone your butt at the same time — what's not to love? This frog exercise, found in many barre workouts, is great for toning and lifting the bum. And you can do it at home.

Start lying on your stomach on top of a mat or soft area. If your mat is on hardwood, then I recommend folding a piece of the mat underneath your hips for extra cushion. With one fist on top of the other and your elbows bent, place your forehead into your top fist, and press your arms into the floor for support. Bend your knees, flex your feet in the air, and lift your knees off the floor.

From this position, extend your knees behind you, using the energy in your heels to press your legs away in a pulsing tempo. With every press your heels, emphasize the slight straightening of the knees as you pulse your legs away from your butt. Think of a frog that squats down and leaps. Your knees are making a similar motion and, like a frog, your legs are suspended in air. Complete this exercise for 20-30 reps. For added challenge, release your arms out in front of you for the last 10 reps to tone your upper back at the same time.

Photographed at Pop Physique in San Francisco, CA

If you think tofu is only for vegetarians, think again. This protein staple is rich in amino acids, and it can easily be used as a meat or egg replacement in popular dishes. With over 10 grams of protein contained in a single slice, here are some no-brainer ways to incorporate this nutrient powerhouse into your next meal.

Salad topping: Take a break from your traditional chicken Caesar salad, and give tofu a try. There's barely any prep needed: simply toss raw tofu in with your greens, which gives you even more time to make a healthy homemade dressing. A sesame-, soy-, or miso-based dressing tastes especially nice when paired with tofu.

Stir-fry: With all of the sauce and spices stirring in the pan, there's no better ingredient to soak up the flavors than tofu. To make an even healthier stir-fry, replace traditional soy sauce with Bragg's Liquid Amino.

Scramble: Forgo the eggs and make a tofu scramble instead. Spices like turmeric add a touch of spice to the dish, and also give it the same yellow hue as scrambled eggs. Saute peppers and onions with crumbled tofu to add even more flavor to the dish.

Noodles: Get your protein and carb craving all in one by using tofu noodles. Tofu noodles can be used in the same way you might use pasta or rice noodles, making them perfect for Italian, Asian, or any other cuisine where noodles are highlighted.

Taco meat: Tofu makes a great replacement for ground beef in any Mexican dish you might have planned. Crumble up a block of tofu, season it with a traditional Mexican spice mix, and guests won't even know the difference!

You may have tried scissor kicks, but this variation will provide double the burn. Using a ball between your hands, this exercise enables you to keep your abs engaged between curls. This do-anywhere move from Pure Barre is easily done on the floor — commercial break, anyone?

Setup

For this ab sequence, you'll need a small play ball or something that gives a little, like a bundled-up scarf or pillow.

• Lay down flat on your back with one leg straight to the ceiling and the other floating above the ground.
• Position your ball or item that you're going to hold behind your top thigh, holding it between your palms.
• Lift your shoulder blades off the ground, but try to relax your neck so that the work stays in your abs. Start curling your upper body up and then squeezing in on the ball with your hands. Each time you curl, go higher.
• Complete 15-20 reps of each curl and squeeze.

Switch Legs

• Switch legs, reset your shoulders, and begin to curl. Then squeeze on the second side.
• Complete 15-20 reps before drawing your bottom leg up to meet the top leg.

See another variation and soothing stretch after the break!

Make sure you get the most out of a stationary bike for the entire hour you spend pedaling. You've shown up, you're dedicated, but not exactly sure how to push things further? Here are some tips to maximize your indoor-cycling workout and improve your performance even after you let go of the handlebars.

Get up, stand up: Since you aren't on a stationary bike for travel, take advantage of the stability and stand straight up. Make sure to engage your core, and put as little weight as possible on the handlebars. Give yourself more resistance and prevent the risk or knee injury by keeping your weight over the hips and bicycle seat.

Increase your resistance: Help sculpt your lower body by turning up the resistance to mimic an uphill ride. As you pedal, keep your foot parallel with the ground and push down through your heel while also maintaining a consistent cadence. For a more intense session, see if you can do short interval bursts during your uphill ride.

Listen to your body: Your neighbor might be going a mile a minute, but you don't know their fitness level, how much resistance they're working with, or their individual training plan. It's important to listen to your own body when challenging yourself. If you don't feel like you're exhausting your muscles, as you should, go a little faster. But be sure to scale back if you find that you're going too hard.

Engage your core: It's so simple to do and easy to forget. If you engage your abs, you not only provide better posture for your ride, but you burn more calories. This is a win-win situation. If the intervals feel too tough to multitask at first, start by engaging your core during the water breaks when you sit back in the saddle. Eventually you will be able to increase your core activity for the whole hour and might find yourself using them more in your everyday life.

Finish with protein: Noshing on lean protein after your workout can help speed up muscle recovery and prevent soreness, which means there are no excuses for missing your workout the next day. Make sure to eat or drink a protein-filled snack within 30 minutes of getting off the bike.

Think going gluten-free can help you lose weight? It can, as long as you don't indulge too much of a good thing. While some may think a life of g-free foods equals instant weight loss, think again. Even healthy g-free foods are calorie-dense.

• Rice: The staple for gluten-free eaters. Rice noodles, rice flour, plain white rice, all of these foods can keep the gluten-sensitive from feeling like they are missing out. Although the grain doesn't contain gluten, it's still a carb, and eating more than the serving size can pack on weight the same way as pasta and bread.
• Chocolate: Since many desserts like cakes and cookies contain gluten, chocolate is often a dream for the gluten-free. It's still important to watch your intake, though, as chocolate treats can contain high levels of sugar. If you enjoy this indulgence and want to make it healthier, opt for heart-healthy dark chocolate. Or go straight to the source with cacao nibs — even better!
• Cheese: Dairy is in the clear for the gluten-free community. Just watch how much of it you enjoy and what type. While a little bit of mozzarella can provide much-needed calcium and protein, a lot of it won't provide much more than a higher jean size. Be choosey with your wedge, and if you prefer richer varieties of cheese, make sure to watch your serving size.

Even if you typically run on an empty stomach in the a.m., there are times — think: a big run or race — when fueling up is essential. The options on what to eat seem endless, but there are a few items that can result in running sabotage. Make sure you stay energized on your run by avoiding these foods before you hit the ground. And if you must eat any of these foods, give the body time to digest before heading out!

High-protein shakes and bars: Protein is an important fuel source, but oftentimes, high-protein bars and shakes can be hard to digest and don't contain a sufficient amount of carbs to keep energy levels consistent. For longer runs, aim for 25-40 grams of carbohydrates and 10 grams of protein.

Nuts, fruit, and veggies: While all of these items are nutrient-rich snacks, fiber-rich foods can result in a run that is painful and sometimes impossible, as your body works to digest these foods. The end result? Cramps and stomach discomfort midstride.

Dairy: Dairy isn't always the best choice before a big run. Cream cheese on your bagel, or even that stick of string cheese with your oatmeal, won't leave you with more energy, just an upset stomach. On top of that, dairy can actually deplete energy because it slows down the absorption of carbohydrates to the body.

Fatty foods: Donuts or a greasy breakfast of hash browns may be tasty, but they can cause havoc on your body if you plan a workout immediately after eating. Foods high in fat leave the body feeling bloated and sluggish since fat is not as easily turned into energy as protein and carbs.

To build a strong core, it's important to strengthen muscles to work as a whole. This high curl position from Pure Barre works your front abs for that coveted six-pack, and then twists to work the sides of your core, or obliques. Feel the burn with this dynamic move, which sculpts your abs and inner thighs at the same time as you squeeze in on a ball.

The Setup

• Begin in a seated position with your knees up and a ball or pillow between your thighs.
• Tuck your hips by pulling your abs back and in, toward your rib cage. At the same time you tuck, squeeze in on the ball with your inner thighs. Do this 20 times.

Tabletop

• Lift one of your legs up in a tabletop position. Repeat the tuck and squeeze motion 15-20 times.
• Repeat on the second side with your opposite leg in tabletop position.

For More Challenge: Release Hands

• To challenge yourself even more, you can release your hands with your palms facing in.
• Complete 15-20 reps on each side.

Side Rotation

• Extend one of your legs from tabletop position and twist toward that straight leg. You can reach past your top thigh and grab underneath with both hands for support.
• Repeat the tuck in your hips and squeeze with your thighs 15-20 times. Complete the opposite side.

See a special bonus move after the break!

We all make mistakes when it comes to keeping fit, but just how much are these choices affecting progress? Some everyday habits may seem minuscule, but see which of these might be holding you back.

• Cutting workouts short: When you leave a class before the stretch, you aren't getting the full benefit your body deserves after all of the exertion you put forth. It's important to cool down and give muscles time to relax and stretch while they're warmed up to help avoid soreness or injury.
• Too many social obligations: It's far too easy to replace a workout with a spontaneous social engagement. Happy hour is one of those tempting times and can be a highly caloric one at that. Not only are you missing out on your intended workout, but you're also now adding more to your plate and glass. If you absolutely have to bail at the last minute, try to do something good for yourself like taking a walk with a friend or even getting a group together for something physical like going to a trampoline gym, roller skating, or a healthy dinner party.
• Rewarding yourself: Try not to make a habit out of rewarding yourself with food. Weight control is a simple equation of calories in and calories out. The calories in tend to get tricky though. Right after a workout, you can overestimate the calories you've burned and eat the wrong kind of food, like burgers, cookies, or pizza. By planning your post-workout meal ahead of time, you won't feel the need to go so over the top and can make a smart decision before you feel famished.

See how else you're sabotaging your workout after the break!

In many ballet-inspired classes, the barre is used in most exercises, including ones that work the abs. The flat-back exercise, one of our favorite moves because it targets the deep abs (the transversus abdominis), usually requires a barre, but this prop-free version from Kara Kokorelis, owner of the newest Pure Barre location in San Francisco, means you can now work your low, deep abs and build a stronger core at home. This variation without a barre is more difficult than the original but all the reason more to try it! "The key is to engage your abs and pull them back and in," says Kokorelis. "You are using your abs and entire core to lift your legs while using a forceful exhale with every movement. Core work is a huge element of Pure Barre."

The Setup

• You can try this exercise either against a wall for more support or in the center of a room for added challenge. Think about sitting tall against a wall so that your lower back is straight. Then, hinge your shoulders forward for more leverage. Do try to keep a flat back with the exception of your shoulder blades, which are at a slight angle forward.
• Open your legs into a diamond shape so that your toes touch and your knees open apart. By pressing your toes together will engage your inner thighs a bit as well. Keep your heels lifted for the duration of the exercise.

Cupped Hands

• Open your fingers away from each other and press your fingertips into the floor, making a cupping position with your palms.
• Try to keep the weight evenly distributed between all fingers for balance. Engage your abs by pulling them in toward your spine to prepare for the exercise.

See the exercise after the break!

Brewing your own tea blend can make for a more interesting concoction than store-bought brands; and with the right herbs and spices in your cupboard, you can adapt a recipe depending on your needs that day. See what herbs and spices are best for digestion, relaxation, or whatever ailment needs love at the moment.

Common herbs and spices
You can choose to buy these herbs or grow them, or use what you already have in the spice cabinet. Naturopaths and even some practitioners of Western medicine believe many herbs can have healing properties. Here are the most common herbs and the remedies herbalists believe they can assist in.

• Basil: Anti-inflammatory
• Cardamom: Reduce heartburn
• Chamomile: Relaxation
• Cinnamon: Balance blood sugar and boost metabolism
• Ginger: Alleviate nausea
• Lemongrass: Ease menstrual cramps
• Mint: Digestive aid
• Peppermint: Debloat and soothe upset stomach
• Rosemary: Improve circulation
• Sage: Improve brain function
• Thyme: Antioxidant, antimicrobial

Although there may not be scientific evidence for each treatment, they might inch you closer to a cure. Check with your medical professional before digesting large quantities of any herb. Rare side effects to herbs like ginger include gas, bloating, heartburn, and nausea. These effects are most often linked to the powdered form of herbs and not the solid, natural root of them. Read the side effects of each herb before choosing one herb as your default spice.

See some popular tea combos and the supplies you'll need after the break!