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It’s easy to get confused when it comes to health and nutrition. Even qualified experts often seem to hold opposing opinions. Yet, despite all the disagreements, a number of wellness …

27 Health and Nutrition Tips That Are Actually Evidence-Based

Flying Eze

<p>A healthy lifestyle can be started by adopting a healthy lifestyle. In this regard, the trend of getting a gym membership is being seen nowadays. People choose the gym according to their convenience and ability. Does the question arise that there is a complaint of not getting the desired results even after paying several thousand rupees as a fee and working for hours? According to health experts and gym instructors, this is possible only when you have some important points of view. Styling or rushing to get the desired results! Don&#8217;t worry about such a situation, there is a service to guide you.</p>



<img loading="lazy" width="735"  src="https://i2.wp.com/healthonhome.com/wp-content/uploads/2020/10/morning-gym.jpg?resize=735%2C490&#038;ssl=1" alt="" class="wp-image-133" srcset="https://i0.wp.com/healthonhome.com/wp-content/uploads/2020/10/morning-gym-scaled.jpg?resize=1024%2C683&amp;ssl=1 1024w, https://i0.wp.com/healthonhome.com/wp-content/uploads/2020/10/morning-gym-scaled.jpg?resize=300%2C200&amp;ssl=1 300w, https://i0.wp.com/healthonhome.com/wp-content/uploads/2020/10/morning-gym-scaled.jpg?resize=768%2C512&amp;ssl=1 768w, https://i0.wp.com/healthonhome.com/wp-content/uploads/2020/10/morning-gym-scaled.jpg?resize=1536%2C1024&amp;ssl=1 1536w, https://i0.wp.com/healthonhome.com/wp-content/uploads/2020/10/morning-gym-scaled.jpg?resize=2048%2C1365&amp;ssl=1 2048w, https://i0.wp.com/healthonhome.com/wp-content/uploads/2020/10/morning-gym-scaled.jpg?w=1470&amp;ssl=1 1470w, https://i0.wp.com/healthonhome.com/wp-content/uploads/2020/10/morning-gym-scaled.jpg?w=2205&amp;ssl=1 2205w" sizes="(max-width: 735px) 100vw, 735px" data-recalc-dims="1" />



<p>The following article highlights some of the major mistakes made in the gym during exercise, see:</p>



<p>In the gym, people often fail to make weight loss a part of their workout and hope to lose weight.</p>



<p>That is why you must do this exercise three times a week to increase your physical strength. Instead of exercising too much with light weight, exercise properly using heavy weight.</p>



<p>The second major mistake is to use a weighing machine to determine a healthy body. Most women complain that despite working hard, their body has not decreased, but some women have lost weight. There has also been an increase.<br>The main cause of this problem is the change in the structure of the body. It is very important to understand that the reason for the increase in weight and obesity before exercise was due to the fat in the body, while after weight loss or significant weight loss The reason is the muscles that cause exercise that play an important role in improving the performance of metabolism, so change your way of thinking.</p>



<p>Aim to achieve a healthy and fat-free body. You will soon start getting the desired results.<br>Imbalance in calorie intake after exercise is also a major problem. When choosing a healthy diet such as cheese or nuts, we often overlook the point of how many calories it contains. Does not cause weight loss.<br>At the same time, some people are so cautious about calories that they often feel hungry and have low metabolism levels. So the best way is to check before you eat that you What and how much to eat so that your body gets the right and desired amount of calories.</p>



<p>Getting a gym membership is not enough.</p>



<p>Some people want to exercise after enrolling in a gym without the help of a trainer. This method is not correct at all. To take full advantage of the help of your gym trainer. It&#8217;s not a good idea to make certain gym exercises a part of your routine.<br>In this case, too you need to maintain moderation and balance. Cardio and weight lifting are both very important exercises to increase physical strength. Cardio helps to burn fat and improve the performance of fast weight metabolism. Make all exercises a part of your routine with balance.</p>



<p>Every person&#8217;s body composition and needs are different. So avoid comparing yourself with others. This can affect your confidence. Exercise according to your physical needs and compare your diet with your own. How much healthier you are than before. In addition, excessive exercise can be harmful to you.<br>However, set a specific time for the gym so that full results can be achieved.<br>People who go to the gym have a special habit of using protein powder and other supplements. There is no doubt that they are useful, but it is not right to rely on them altogether. Experts believe that health is the key to staying healthy. It is just as important to use natural foods as you need to be nutritious so that you can feel full and you will not be attracted to high-calorie foods.</p>



<p>One of the most common mistakes people often make in the gym is skipping leg exercises. Leg exercises also help to improve the hormonal system. Also, be sure to pay more attention to Deadlifts and Squats than Leg Press in leg exercises.<br>Deadlifting twice a day is more beneficial than Leg-Press 1000 lbs.<br>It is also a serious mistake not to take cardio exercise seriously as part of your routine. It is important to not only help increase your heart rate and eliminate fat but also to help the muscles absorb glucose and triglycerides and protect against type 2 diabetes.</p>

A healthy lifestyle can be started by adopting a healthy lifestyle. In this regard, the trend of getting a gym membership is being seen nowadays. People choose the gym according …

Fitness

Benefits Of Going To The Gym Everyday

Gym Body Female

Gym Everyday Bodybuilding

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Gym Workout

Don’t Repeat The 9 Mistakes When You Go To The Gym

<p id="04f5">There are&nbsp;many ways&nbsp;to lose a lot of weight in one month.</p>



<p id="4886">However, most of them will make you hungry and unsatisfied. If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.</p>



<p id="4886">The plan outlined here will:</p>



<ul><li>Reduce your appetite significantly.</li><li>Make you lose weight quickly, without hunger.</li><li>Improve your metabolic health at the same time.</li></ul>



<p id="781c">Here is a simple 3-step plan to lose weight in one month. The most important part is to cut back on sugars and starches (carbs). When you do that, your hunger levels go down and you end up eating much fewer calories . Now instead of burning carbs for energy, your body starts feeding off of stored fat.</p>



<p id="870c">Another benefit of cutting carbs is that it&nbsp;lowers insulin levels,&nbsp;causing your kidneys to shed excess sodium and water out of your body. This reduces bloat and unnecessary water weight. It is not uncommon to lose&nbsp;up to 10 pounds&nbsp;(sometimes more) in the first week of eating this way, both body fat, and water weight.</p>



<p id="2b4d">This is a graph from a study comparing low-carb and low-fat diets in overweight or obese women ().</p>



<img loading="lazy" width="700"  src="https://i0.wp.com/healthonhome.com/wp-content/uploads/2020/09/graph.png?resize=700%2C501&#038;ssl=1" alt="" class="wp-image-66" srcset="https://i0.wp.com/healthonhome.com/wp-content/uploads/2020/09/graph.png?w=700&amp;ssl=1 700w, https://i0.wp.com/healthonhome.com/wp-content/uploads/2020/09/graph.png?resize=300%2C215&amp;ssl=1 300w" sizes="(max-width: 700px) 100vw, 700px" data-recalc-dims="1" />



<p id="7a0f">The low-carb group is eating until fullness, while the low-fat group is&nbsp;calorie-restricted and hungry.</p>



<p id="f8a9">Cut the carbs and you will start to eat fewer calories automatically and without hunger. Put simply, cutting carbs puts a fat loss on&nbsp;autopilot. Each one of your meals should include a protein source, a fat source, and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range<a href="https://www.flyingeze.com/tag/ target="_blank"> </a>&nbsp;of 20–50 grams per day.</p>



<h2>Protein Sources</h2>



<ul><li>Meat:&nbsp;Beef, chicken, pork, lamb, etc.</li><li>Fish and Seafood:&nbsp;Salmon, trout, shrimp, etc.</li><li>Eggs:&nbsp;Whole eggs with the yolk are best.</li></ul>



<p id="20cc">The importance of eating&nbsp;plenty of protein&nbsp;cannot be overstated.</p>



<p id="17c3">High-protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire for late-night snacking by half and make you so full that you automatically eat 441 fewer calories per day — just by&nbsp;adding&nbsp;protein to your diet (, ).</p>



<p id="16ff">When it comes to losing weight, protein is the&nbsp;king of<a href="https://www.flyingeze.com/tag/ target="_blank"> </a>nutrients. Period.</p>



Low &#8211; Carb Vegetables



<p id="d4a9">Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20–50 net carbs per day. A diet based mostly on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.</p>



Fat Sources



<p id="6e60">Eat 2–3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal. Don’t be afraid of eating fat, as trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan. To see how you can assemble your meals, check out this&nbsp;low-carb meal plan&nbsp;and this list of&nbsp;101 healthy low-carb recipes. You don’t&nbsp;need&nbsp;to exercise to lose weight on this plan, but it is recommended. The best option is to go to the gym 3–4 times a week. Do a warm-up and lift some weights. If you’re new to the gym, ask a trainer for some advice.</p>



<p id="0ccc">By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight . Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat. If&nbsp;lifting weights&nbsp;is not an option for you, then doing some cardio workouts like walking, jogging, running, cycling or swimming will suffice.  You can take one day off per week where you eat more carbs. Many people prefer Saturday.</p>



<p id="55c2">It is important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruit, etc. But only this one higher carb day — if you start doing it more often than once per week you’re not going to see much success on this plan. If you must have a cheat meal and eat something unhealthy, then do it on this day. Be aware that cheat meals or carb refeeds are NOT necessary, but they can boost some&nbsp;fat-burning hormones&nbsp;like leptin and thyroid hormones. You will gain some weight during your refeed day, but most of it will be&nbsp;water weight&nbsp;and you will lose it again in the next 1–2 days.</p>



<p id="6098">Here are 10 more tips to lose weight even faster:</p>



<ol><li>Eat a high-protein breakfast.&nbsp;Eating a&nbsp;high-protein breakfast&nbsp;has been shown to reduce cravings and calorie intake throughout the day (, ).</li><li>Avoid sugary drinks and fruit juice.&nbsp;These are the most fattening things you can put into your body, and avoiding them can help you lose weight (, 19).</li><li>Drink water a half hour before meals.&nbsp;One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months ().</li><li>Choose weight loss-friendly foods (see list).&nbsp;Certain foods are very useful for losing fat. Here is a list of the 20 most weight loss-friendly foods on earth.</li><li>Eat soluble fiber.&nbsp;Studies show that soluble fibers may reduce fat, especially in&nbsp;the belly area. Fiber supplements like&nbsp;glucomannan&nbsp;can also help (, ).</li><li>Drink coffee or tea.&nbsp;If you’re a coffee or tea drinker, then drink as much as you want as the caffeine can in them&nbsp;boost your metabolism&nbsp;by 3–11% (, , ).</li><li>Eat mostly whole, unprocessed foods.&nbsp;Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.</li><li>Eat your food slowly.&nbsp;Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones (26, ).</li><li>Weigh yourself every day.&nbsp;Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time (, ).</li><li>Get a good night’s sleep, every night.&nbsp;Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important (30).<br></li></ol>



<p id="b5d0">You can expect to lose 5–10 pounds of weight (sometimes more) in the first week, then consistent weight loss after that. I can personally lose 3–4 pounds per week for a few weeks when I do this strictly. If you’re new to dieting, then things will probably happen quickly. The more weight you have to lose, the faster you will lose it.</p>



<p id="b5d0">For the first few days, you might feel a bit strange. Your body has been burning carbs for all these years, so it can take time for it to get used to burning fat instead. This is called the “low-carb flu” or “ keto flu “ and is usually over within a few days. For me, it takes three. Adding some extra salt to your diet can help with this.</p>



<p id="9552">After the first few days, most people report feeling very good, with even more energy than before. Despite many decades of anti-fat hysteria, the low-carb diet also improves your health in many other ways:</p>



<ul><li>Blood sugar&nbsp;tends to go way down on low-carb diets (31).</li><li>Small, dense LDL&nbsp;(the bad) cholesterol goes down (, 34).</li><li>To top it all off, low-carb diets appear to be just as easy to follow as low-fat diets.</li></ul>



<p id="1769">If you have a medical condition, talk to your doctor before making changes because this plan can reduce your need for medication. By reducing carbs and lowering insulin levels, you change the hormonal environment and make your body and brain “want” to lose weight. This leads to drastically reduced appetite and hunger, eliminating the main reason that most people fail with conventional weight loss methods.</p>



<p id="91a6">This is proven to make you lose up to 2–3 times as much weight as a typical low-fat, calorie-restricted diet. Another great benefit for the impatient folks is that the initial drop in water weight can lead to a big difference on the scale as early as the next morning. Here are a few examples of low-carb meals that are simple, delicious and can be prepared in under 10 minutes:&nbsp;7 Healthy Low-Carb Meals in 10 Minutes or Less.</p>



<p id="55f6">On this plan, you can eat good food until you’re full and still lose a ton of fat. Welcome to paradise.</p>

There are many ways to lose a lot of weight in one month. However, most of them will make you hungry and unsatisfied. If you don’t have iron willpower, then hunger will …

10 Tips To Lose Weight

How To Lose Weight Fast 3 Steps

Lose Weight

Lose Weight In One Month

Lost Weight On Home

How to Lose Weight in one Month, Based on Science

<p>Exercise which is the best way to keep a person healthy and strong. It has a profound effect on our lives. Exercise has been around since time immemorial. With the passage of time, there has been an innovation in the way of exercising. Goes to the gym regularly for exercise.</p>



<p>There are many benefits of exercise. It can reduce obesity. Excess body fat can be reduced. Continuous blood is fine. With exercise, a person gains physical vitality and at the same time, the mind also begins to sharpen.<br>We will illustrate this with an example.<br>Suppose there is a pit of clear water and that water stays in one place, which means that the water is not moving, so what will happen?</p>



<p>It will start producing foul smelling substances, which will make the water unusable and useless.<br>In the same way, if we do not adopt the thing that is blessed in movement, walk or exercise, we can lose our beauty and longevity by suffering from various diseases.<br>Now, as soon as you hear the word exercise, the question will arise in the minds of most people that maybe going to the gym and doing an activity is called exercise, then it is not so. Exercise can be done in different ways.</p>



<p>1) Walking also falls into the category of exercise, whether at home, on the street or in a nearby park.<br>2) Children in school who run in breaks and play sports, such as football, cricket, hockey, catching each other, that is, all the sports that students run and play, are all the best source of exercise.<br>3) For those who have a double storey house, going up and down the stairs again and again is a good exercise.</p>



<p>We often see people in distress that their children become obese at an early age and look older than their age. Similarly, women complain of obesity and double chin. There are thousands of such problems that can be caused by exercise or Yoga can be reduced.<br>The benefits of exercise are as follows.<br>1) Regular exercise solves the problem of shortness of breath.</p>



<p>2) The body is beautiful.<br>3) The bones are strong.<br>Excess body fat can be reduced.<br>4) Exercise can reduce bloating.<br>5) Mentally, the person begins to feel calm.<br>6) Diseases can be prevented to a great extent.<br>7) Life can be longer than normal. When a person stays active, he can live longer to avoid diseases.<br>8) Exercise makes a person look beautiful and attractive.<br>9) Exercise makes you look younger than your age.<br>10) Exercise improves blood circulation.</p>

Exercise which is the best way to keep a person healthy and strong. It has a profound effect on our lives. Exercise has been around since time immemorial. With the …

Benefits Of Exercise

Daily Exercise

Exercise For Fitness

Benefits of Daily Exercise

<p>Many of us do not exercise at all. To keep ourselves fit, a person must take part in activities for half an hour a day that involve a lot of physical strength in order to get rid of excess fat. Excessive intake obstructs blood flow. Regular walking has pleasant effects on human health.<br>People who do not exercise should walk for a while every day. Walking has positive and pleasant effects on human health and mood. It relieves fatigue and weakness.</p>



<h2>Positive Effects of Walking</h2>



<p>Take a thousand steps a day for good health. Experts have done some research according to which walking not only improves mental and physical health but also has many positive psychological effects.</p>



<p>Walking reduces depression as well as cheers up the mood. According to experts, an easy solution to get rid of depression is to walk as much as possible. Circumstances begin to change, causing depression or stress to gradually subside, with pleasant effects on mood.<br>Some people use smoking or some drugs to get rid of depression or to get rid of it, while both of them are harmful to health. The easy solution to get rid of them is to take a walk. There are many benefits of walking. For example, walking can significantly control heart disease and diabetes. Especially for diabetics, doctors recommend that if diabetes is in the early stages, walking should be used instead of medication.<br>Walking more will keep their sugar level under control. It is also important to increase blood circulation in the body and for the proper functioning of the heart and arteries. Walking also keeps the heart rate normal.<br>According to experts, walking for at least 15 to 20 minutes a day increases physical energy and the effects begin to show within an hour of walking.<br>If the duration of walking is increased, the energy level also increases at the same rate, due to which the body becomes fat. Experts explain that the brain contains chemicals called Norepinephrine and Serotonin. Their concentration increases, which in turn increases the amount of energy. The more we walk, the more the concentration of substances increases, which in the form of extra energy has a pleasant effect on the body as well as anger. It also reduces emotions.<br>Walking also has a good effect on the human psyche. For example, the mood is pleasant. It creates a feeling of happiness and self-sacrifice. The most important virtue of walking is that walking reduces weight. If they want to lose weight, they should walk for a while every day.</p>



<h2>Caution</h2>



<p>There are a few things to keep in mind when taking a walk.<br>For example, set a time for a walk in the morning or evening. At this time, the heat of the sun is less. In the early days, keep the duration of walking short. Increase this time slowly. So that you do not feel tired. The speed of walking is neither too fast nor too slow.<br>Walk at a moderate pace. Choose comfortable shoes for walking so that you do not feel tired. Dress in a way that makes you feel comfortable. Use juice or water before walking. Don&#8217;t eat anything immediately after walking, but eat light food after a while. Be sure to use water so that In case of sweat, the deficiency of salts that have been excreted from the body can be met. Do not start work immediately after walking, but work after resting for a while.</p>

Many of us do not exercise at all. To keep ourselves fit, a person must take part in activities for half an hour a day that involve a lot of …

Body

Benefits Of Walk

Food

Health

Walk And Stay Healthy And Strong

<p>Makeup or facials are not enough to keep your face fresh and fresh. It is important to take full care of your physical health in order to maintain your good looks. There is a direct connection. Therefore, where many efforts are made to look good, the daily routine should also be reviewed.</p>



<p>By taking care of the following few things, not only beauty can be maintained but they can also help in maintaining physical health.</p>



<h2>A Diet Rich in Vitamins</h2>



<p>Nutritionists say that vitamins should be used regularly in the diet. Vitamins can also be used as a daily supplement.</p>



<p>It is important to include vitamins in the diet.</p>



<p>Various vitamins help in maintaining the good condition of skin, nails and hair. For example, Vitamin B helps in keeping skin and hair healthy, Vitamin B2 strengthens nails while keeping skin fat in balance, Vitamin C helps to increase the amount of oxygen in the skin. Vitamin D, EF are also essential for physical health. Vitamins found in fresh fruits and vegetables, meat, pulses and various nutrients not only make healthy but also They are also a source of freshness of the skin, strength of hair and nails, and enhancement of beauty.</p>



<h2>Increase The Intake of Fresh Vegetables and Seasonal Fruits in the Diet</h2>



<p>Fruits and vegetables contain phytochemicals that do not come from supplements. These phytochemicals help lower the amount of cholesterol in the body and expel waste products. They increase immunity and reduce the effects of aging. I also help, which makes the body feel strong and young.</p>



<h2>Drink At Least Eight Glasses Of Water Daily</h2>



<p>The best way to keep skin and body healthy is to consume more water. Water helps to expel wastes from the body and make the skin glow, but the relentless use of coffee, soda, caffeine and tea can help the body. And causes dehydration in the skin.</p>



<h2>Use of Unsaturated Fats</h2>



<p>Fat is essential for the body and skin, but the ingredients it contains should not contain high levels of cholesterol, ie animal fat or saturated fat should not be used indiscriminately.<br>Instead, use unsaturated fats obtained from plants such as olive oil, corn oil, sunflower oil or fennel oil daily. Fats obtained from these sources make hair soft and skin radiant. Yes, they have low cholesterol levels, so they can meet their body fat needs without gaining weight.</p>



<h2>Exercise</h2>



<p>Daily light exercise or walking increases blood flow and helps to add oxygen to the blood, which keeps the body healthy and fit.<br>Twenty minutes of exercise at least three days a week is good for your health.</p>



<h2>Protect Yourself From The Sun</h2>



<p>Ultraviolet rays from the sun are harmful to the skin and hair. To protect the skin from shadows, wrinkles and soles, use good sunscreen cream or standard sunblock before going out in the sun.<br>Cover the scalp with a scarf and wear sunglasses to protect the hair and eyes from the effects of the sun. Take precautions on hot days, especially in the sun from 10 a.m. to 2 p.m. Go.</p>



<h2>Get Enough Sleep</h2>



<p>A good night&#8217;s sleep plays a key role in improving your mood.<br>Lack of sleep shakes the skinless. It makes the skin look dull and ugly and causes circles around the eyes, swelling of the eyelids which affect the freshness of the face. I also get headlines and sometimes the viewers think it is conjunctivitis. So make sure to take time to rest day and night.</p>



<h2>Smile And Enjoy Life</h2>



<p>Get rid of worries from your mind. Ignore the unpleasant moments and failures of the past and keep calm and make positive plans for the future. Spend time with friends and family.</p>

Makeup or facials are not enough to keep your face fresh and fresh. It is important to take full care of your physical health in order to maintain your good …

Beauty

Refreshing The Face is No Longer Difficult

<p>If you wake up in the morning and rely on coffee to get the energy you need to get refreshed and to cope with the day&#8217;s activities, you are certainly not the only caffeine fan in the world. Admits that their day doesn&#8217;t start without coffee. Coffee cultivation &#8220;is growing day by day in its industry&#8221; but it does not focus on the energy and health benefits of a cup of coffee. Given 127 scientific studies have analyzed the many benefits of drinking coffee.</p>



<p>Increasing your average age has been shown to reduce the risk of cancer, heart disease, diabetes and Parkinson&#8217;s disease.</p>



<p>This sounds great. There is only one problem and that is that all these benefits of coffee are destroyed by not drinking it at the right time of the day. Science tells us that the best time to drink coffee is While your body&#8217;s cortical civil level is decreasing.</p>



<p>An overdose of both cortisol and caffeine can increase your stress levels and too much stress is definitely detrimental to your health.</p>



<p>As soon as you wake up in the morning, your cortical level starts to rise. Therefore, this is not the right and ideal time to drink coffee, nor should you take coffee in the afternoon, as doing so will make it difficult for you to sleep at night. May encounter.</p>



<p><br>This simply means that if a person is unconscious at 6:30 in the morning, he should drink enough coffee in the morning from 9:30 to 11:30 in order to get the real benefits of coffee, because he wakes up in the morning and goes to work by that time. T-Civil level decreases. Keeping this formula in mind, you can also estimate the time from the time you become unconscious to the time when your Cortisol level decreases and get the health benefits of coffee.</p>

If you wake up in the morning and rely on coffee to get the energy you need to get refreshed and to cope with the day’s activities, you are certainly …

Coffee

Benefits Of Coffee In Daily Life

<p>Health depends on a good diet, a clean environment and a simple life. In this fast paced world, most people seem to be battling some or the other disease. In such cases, exercise is the best way to stay healthy and young for a long time. Science is also supporting this. Nowadays, yoga is becoming popular all over the world. Yoga not only helps in boosting the immune system but it also strengthens the muscles.<br>Yoga is based on meditation. Through meditation, certain moments of relaxation can be felt in a certain way. Yoga provides an opportunity to become enlightened with nature. Yoga not only restores spiritual health, physical and mental strength, but also It is also effective in increasing. Yoga creates a deep connection with the soul and the body.</p>



<p>You can keep yourself healthy by using yoga exercises, breathing exercises and meditation.</p>



<p>It is equally beneficial for both men and women. Through light and easy yoga exercises, women can get rid of many problems at home.</p>



<h2>Stay Safe From Heart Attack</h2>



<p>According to research, more women than men suffer from heart disease. It has been shown that yoga is a useful way to protect against heart disease. Normally, taking a deep breath in the morning makes the blood thinner and protects it from blood pressure.<br>This process reduces the chances of a heart attack.</p>



<h2>Soft and Supple Beautiful Skin</h2>



<p>Healthy skin is a sign of good health. The beauty of the face depends on the skin. Women are suffering from various skin diseases due to the sensitivity of the skin. Creates potential and brightens the face.</p>



<h2>Get Rid Of Stress And Depression</h2>



<p>In today&#8217;s age of mechanization, it is becoming increasingly difficult to find time for health. Giving time to home, children, and work, women are going through a state of stress and tension. According to research from the International Journal of Preventive Medicine, An effective way to reduce it.</p>



<h2>Useful In Migraine</h2>



<p>Nowadays, many young girls also suffer from migraines and suffer from severe mental anguish and distress.<br>Certain yoga exercises can not only help reduce this discomfort but also increase the capacity of the brain.</p>



<h2>Useful In Arthritis</h2>



<p>Yoga makes joints flexible and active and is a useful way to reduce stress and get a good night&#8217;s sleep.<br>Regular exercise also had a positive effect on their mood and a marked reduction in arthritis pain.</p>



<h2>Keep Hormones In Balance</h2>



<p>Yoga is a useful exercise for women of all ages. Women&#8217;s health depends on the proper functioning of hormones. Yoga plays an important role in hormonal changes and helps in balancing and activating them and helps in many diseases such as Helps to control thyroid, digestive system, etc.</p>



<h2>A Means of Keeping The Weight In Proportion</h2>



<p>According to Harvard Health Publishing, half an hour of yoga a week burns 149 calories. If it is made a part of daily life, it is said to be useful in keeping the body balanced.</p>



<h2>Controls Diabetes</h2>



<p>The number of diabetics around the world has been rising for decades.<br>In general, women are more prone to this disease. Yoga normalizes life by keeping the amount of insulin in the body in proportion.</p>



<h2>Suitable For Back Pain</h2>



<p>The amazing benefit of yoga is that by doing this exercise for a few weeks, you can get rid of back pain. Yoga calms the nerves and makes a significant difference on the personality. Also recommend yoga with diet. So adopt a healthy lifestyle through exercise today, but before that, you must consult your doctor. Instead of following the hearsay for exercise, contact an expert.</p>

Health depends on a good diet, a clean environment and a simple life. In this fast paced world, most people seem to be battling some or the other disease. In …

Yoga

Get Health and Beauty Through Yoga

<p>For the most part, <a href="https://www.hhs.gov/fitness/resource-center/facts-and-statistics/index.html#:~:text=Less%20than%205%25%20of%20adults,of%20physical%20activity%20each%20week.&amp;text=Only%2035%20%E2%80%93%2044%25%20of%20adults,65%2D74%20are%20physically%20active." target="_blank" rel="noopener">Americans could all stand to exercise a little more</a>; many people are not getting the <a href="https://fitonapp.com/fitness/how-many-days-should-you-work-out/" target="_blank" rel="noopener">recommended baseline amount of exercise</a> each week. On the other side of this pendulum, however, we’ve got fitness fanatics — and if you fall in this camp (or feel yourself edging closer and closer to it), listen in as overtraining syndrome is nothing to mess around with.  </p>
<h2>Yes, You CAN Exercise Too Much</h2>
<p>As you’ll hear — over and over! — healthy living is about balance. There is too much of a good thing. Drink too much water? <a href="https://www.medicalnewstoday.com/articles/318619" target="_blank" rel="noopener">Hyponatremia</a>. Obsess over clean eating? Dangerous territory. And if you’re exercising too much, this leads to what is called “overtraining syndrome.”</p>
<h2>What Is Overtraining Syndrome? </h2>
<p><img loading="lazy" class="alignnone wp-image-18587" src="https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1833295513.jpg?resize=720%2C480&#038;ssl=1" alt="" width="720" height="480" srcset="https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1833295513-scaled.jpg?resize=300%2C200&amp;ssl=1 300w, https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1833295513-scaled.jpg?resize=1024%2C683&amp;ssl=1 1024w, https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1833295513-scaled.jpg?resize=768%2C512&amp;ssl=1 768w, https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1833295513-scaled.jpg?resize=1536%2C1024&amp;ssl=1 1536w, https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1833295513-scaled.jpg?resize=2048%2C1365&amp;ssl=1 2048w" sizes="(max-width: 720px) 100vw, 720px" data-recalc-dims="1" /></p>
<p>Let’s say you go a little too hard at the gym. Or you’re pulling three-a-day workouts, really holding to that “never miss a Monday” mentality — all seven days of the week. It’s amazing to have that drive (and the commitment to improving your health), but as you may have guessed, this can take you too far, and your plans to get healthier can seriously backfire. </p>
<p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435910/" target="_blank" rel="noopener">Overtraining syndrome</a> means you’ve gone too hard, too quickly, with not nearly enough rest and recuperation. Recharging and recovering is paramount to achieving success with your workouts, regardless of your goals. Whether you want to improve your strength, enhance stamina, move more easily, lose weight, add muscle, or manage your mental health, rest is as important to the equation as the exercise itself. Overtraining is the lack of this necessary recovery in between intense workouts.</p>
<p>And, as you may imagine, this backfiring of the whole “getting healthier” plan can stall your results as this syndrome wreaks havoc on multiple systems of the body.</p>
<p>How much is too much? This all comes down to the individual. Your threshold is different from your coworkers, your spouse’s, your best friend’s, even your sibling’s. This is why it’s so important to listen to your body and watch out for any signals that you’ve gone too far. </p>
<h2>Symptoms of Overtraining Syndrome</h2>
<p><img loading="lazy" class="alignnone wp-image-18592" src="https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1681957480.jpg?resize=720%2C480&#038;ssl=1" alt="" width="720" height="480" srcset="https://i2.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1681957480-scaled.jpg?resize=300%2C200&amp;ssl=1 300w, https://i2.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1681957480-scaled.jpg?resize=1024%2C683&amp;ssl=1 1024w, https://i2.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1681957480-scaled.jpg?resize=768%2C512&amp;ssl=1 768w, https://i2.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1681957480-scaled.jpg?resize=1536%2C1024&amp;ssl=1 1536w, https://i2.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1681957480-scaled.jpg?resize=2048%2C1365&amp;ssl=1 2048w" sizes="(max-width: 720px) 100vw, 720px" data-recalc-dims="1" /></p>
<p>You might get some “check engine lights” from your brain and body — their way of signaling you to slow it down. It’s important to listen to these cues, especially the early ones — because they may become impossible to ignore after a certain threshold.</p>
<p>Symptoms and <a href="https://www.hss.edu/conditions_overtraining.asp" target="_blank" rel="noopener">warning signs</a> can pop up in multiple areas of your body since overtraining impacts many systems. Some signs you may have overtraining syndrome:</p>
<h3>Changes in Appetite</h3>
<p>No longer craving breakfast when you wake up? Eating less than normal? With more time in your workouts, you may lose your appetite — and since you probably need more calories to recover from all the exercise, this can be dangerous.</p>
<h3>Changes to Sleep Patterns</h3>
<p>Tired but can’t sleep? Or maybe you can fall asleep, but it doesn’t feel like you’re getting quality Zzzs? Take a look at your workout program. Your circadian rhythm can be affected by overtraining syndrome.</p>
<p>RELATED: <a href="https://fitonapp.com/guides/sleep-tips/" target="_blank" rel="noopener">The Ultimate Guide to Sleep</a></p>
<h3>You’re Tired All The Time</h3>
<p>Fatigue is a huge warning sign that overtraining may be on the table. When your stores are depleted from too much exercise, it impacts your energy levels well beyond the gym. You may also notice you tire more quickly in your workouts, you can’t lift as heavy of weights, and your body feels fatigued quickly.</p>
<h3>Crankiness and Irritability</h3>
<p>Anything from moodiness (and mood swings) to anger and irritability to anxiety and even depression — overtraining takes a serious toll on your nervous system, and it shows up in your mood. Say sayonara to happy exercise endorphins, and hello to cortisol overload. </p>
<h3>Digestive Distress</h3>
<p>Constipation and diarrhea are par for the course with overtraining, so watch for tummy troubles. </p>
<h3>Poor Immunity</h3>
<p>While a normal amount of exercise is good for your immune system, too much exercise can do the opposite and wear on your body’s ability to fight off pathogens and illness.</p>
<p>RELATED: <a href="https://fitonapp.com/wellness/meditation-and-immunity/" target="_blank" rel="noopener">Meditation &amp; Immunity: Is There a Real Connection?</a> </p>
<h3>Loss of Menstrual Period</h3>
<p>If you usually have a menstrual period and it suddenly disappears (and you’re not pregnant), it could be due to excessive exercise without adequate recovery. Check with your doctor to ensure you’re in good health.</p>
<h3>Injury</h3>
<p>One of the most common (and more severe) side effects of overexercising is injury of some kind — joint pain, sharp pain in muscles — if you start to experience this, stop immediately and schedule an appointment with your doctor.</p>
<h2>How to Course Correct</h2>
<p><img loading="lazy" class="alignnone wp-image-18588" src="https://i0.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1736952464.jpg?resize=720%2C480&#038;ssl=1" alt="" width="720" height="480" srcset="https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1736952464-scaled.jpg?resize=300%2C200&amp;ssl=1 300w, https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1736952464-scaled.jpg?resize=1024%2C683&amp;ssl=1 1024w, https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1736952464-scaled.jpg?resize=768%2C512&amp;ssl=1 768w, https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1736952464-scaled.jpg?resize=1536%2C1024&amp;ssl=1 1536w, https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1736952464-scaled.jpg?resize=2048%2C1365&amp;ssl=1 2048w" sizes="(max-width: 720px) 100vw, 720px" data-recalc-dims="1" /></p>
<p>So you’ve ticked a few boxes on here (or more) and realize that your regimen might be a little too extreme. That’s OK! It’s all a lesson, and your awareness is going to help you get back on course to a healthy body, mind, and lifestyle. </p>
<p>First things first, check in with a physician to make sure your vitals are okay. This article here is meant to help you learn about the concept of overtraining — it’s not medical advice! — so get in for a physical with your doc. From there, they can prescribe the right nutrition, hydration, and recovery program for your exact needs. This is especially important if you have an injury — your doctor can refer you to the right specialists or even a physical therapist.</p>
<p>In general, it’s probably wise to scale back on exercise and start taking at least two rest days each week. Focus on adequate nutrition and hydration, add some hours to your in-bed time to improve your sleep time, and try throwing in some recovery-style workouts to your routine as you ease out of your current regimen. Think: <a href="https://fiton.app/?r=browse/yoga" target="_blank" rel="noopener">super gentle yoga</a> (maybe skip power yoga for now), <a href="https://fiton.app/?r=browse/stretch" target="_blank" rel="noopener">stretching</a>, etc. Beyond scaling back and resting more, you may want to look into some good bodywork therapies like massage, acupuncture, and assisted stretching. Do some Epsom salt baths, work on your meditation skills to further hone your mind-body connection, start a bedtime routine to help recalibrate your nervous system.</p>
<h2>Be Proud of Yourself</h2>
<p>Don’t beat yourself up — not only did you fall in love with exercise, but you were mindful enough to catch yourself when you pushed beyond your limits. You’ve learned how far you can go (and how far is a little too far for your own body), and you’ve learned how to heal. Now go forth, recover, and keep up the good work!</p>

Because yes, there is too much of a good thing.

What is Overtraining Syndrome + Why it May Stall Results

<p>Believe it or not, even some of the fittest people out there have days they do not feel like exercising. There’s a lot of life that can get in the way of motivation — work stress, family-time, socializing, etc. It’s so important to leave space to feel whatever it is you’re feeling and listen to your body. But most of the time, a workout and a quick meditation will clear your head and get you back to feeling like yourself much quicker than binging your favorite Netflix series. So how do you convince yourself to exercise when you’re feeling subpar? Read on for eight zero-pressure hacks, plus one of the biggest motivating factors of all — the benefits of exercise for mental health. </p>
<h2>Mental Benefits of Exercise </h2>
<p>Should you exercise if you’re not feeling it? Well, beyond meeting your fitness goals, the benefits of exercise go far beyond physical benefits. Exercise can do wonders for your <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/#:~:text=Exercise%20improves%20mental%20health%20by,self%2Desteem%20and%20cognitive%20function.&amp;text=Exercise%20has%20also%20been%20found,self%2Desteem%20and%20social%20withdrawal." target="_blank" rel="noopener">mental health</a>, like improving self-esteem, boosting cognitive function, increasing energy and mental alertness, improving sleep quality and producing all the happy vibes (hello serotonin, endorphins, and dopamine). This is motivation enough to squeeze some movement into your day! </p>
<h2>8 Fun Ways to Convince Yourself to Exercise </h2>
<p>You want to be extra kind to yourself when you’re in your feelings and just not wanting to exercise. Skip the negative self-talk that never actually works, and instead, try and make it playful and inspiring with these eight fun ways to spark a little inspiration when you’re lacking motivation. </p>
<h3>#1 Find Your Competitive Edge and Join a Fitness Challenge </h3>
<p><img loading="lazy" class="alignnone wp-image-18573" src="https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1824251501.jpg?resize=721%2C478&#038;ssl=1" alt="" width="721" height="478" srcset="https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1824251501-scaled.jpg?resize=300%2C199&amp;ssl=1 300w, https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1824251501-scaled.jpg?resize=1024%2C679&amp;ssl=1 1024w, https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1824251501-scaled.jpg?resize=768%2C509&amp;ssl=1 768w, https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1824251501-scaled.jpg?resize=1536%2C1019&amp;ssl=1 1536w, https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1824251501-scaled.jpg?resize=2048%2C1359&amp;ssl=1 2048w" sizes="(max-width: 721px) 100vw, 721px" data-recalc-dims="1" /></p>
<p>Some friendly competition never hurt anyone, and the gratification of checking off each day you meet your challenge goal can far outweigh the desire to stay in bed. Not sure it’s working? The more days you complete your challenge, the more heightened your sense of gratification. You got this!</p>
<p>Start by joining the FitOn monthly challenge or start your own and invite your family and friends to join! </p>
<h3>#2 Make it Social and Call a Friend (or two)</h3>
<p><img loading="lazy" class="alignnone wp-image-18575" src="https://i2.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1518491837.jpg?resize=721%2C442&#038;ssl=1" alt="" width="721" height="442" srcset="https://i2.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1518491837-scaled.jpg?resize=300%2C184&amp;ssl=1 300w, https://i2.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1518491837-scaled.jpg?resize=1024%2C628&amp;ssl=1 1024w, https://i2.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1518491837-scaled.jpg?resize=768%2C471&amp;ssl=1 768w, https://i2.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1518491837-scaled.jpg?resize=1536%2C941&amp;ssl=1 1536w, https://i2.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1518491837-scaled.jpg?resize=2048%2C1255&amp;ssl=1 2048w" sizes="(max-width: 721px) 100vw, 721px" data-recalc-dims="1" /></p>
<p>They say misery loves company. We say it’s hard to be miserable when you’re in good company! <a href="https://www.sciencedaily.com/releases/2016/10/161004081548.htm" target="_blank" rel="noopener">Studies</a> have also shown that the emotional support you feel while working out with a friend increases the frequency of exercise. We all feed off of each other’s energies, and engaging with people who love you unconditionally is like an instant mood lifter. Plus, knowing a friend is relying on you to show up for your workout can be just the motivation you need to stick to your workout plans. </p>
<p>RELATED: <a href="https://fitonapp.com/fitness/workout-motivation/" target="_blank" rel="noopener">Scientists Say This Is The #1 Way to Stay Motivated to Work Out </a></p>
<h3>#3 Invest in Workout Clothes That Make You Feel Great</h3>
<p><img loading="lazy" class="alignnone wp-image-18577" src="https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1318744286-3.jpg?resize=720%2C480&#038;ssl=1" alt="" width="720" height="480" srcset="https://i2.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1318744286-3-scaled.jpg?resize=300%2C200&amp;ssl=1 300w, https://i2.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1318744286-3-scaled.jpg?resize=1024%2C683&amp;ssl=1 1024w, https://i2.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1318744286-3-scaled.jpg?resize=768%2C512&amp;ssl=1 768w, https://i2.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1318744286-3-scaled.jpg?resize=1536%2C1024&amp;ssl=1 1536w, https://i2.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1318744286-3-scaled.jpg?resize=2048%2C1365&amp;ssl=1 2048w" sizes="(max-width: 720px) 100vw, 720px" data-recalc-dims="1" /></p>
<p>Sometimes knowing you get to put on your favorite workout gear is enough to convince yourself to exercise and get excited about it! Find some athletic clothes that make you feel amazing! If this isn’t enough, put them on a couple of hours before your workout as a cue that sweats about to go down. </p>
<h3>#4 Make Your Workouts Bite-Sized</h3>
<p><img loading="lazy" class="alignnone wp-image-18578" src="https://i0.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1289640481.jpg?resize=721%2C406&#038;ssl=1" alt="" width="721" height="406" srcset="https://i0.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1289640481-scaled.jpg?resize=300%2C169&amp;ssl=1 300w, https://i0.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1289640481-scaled.jpg?resize=1024%2C576&amp;ssl=1 1024w, https://i0.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1289640481-scaled.jpg?resize=768%2C432&amp;ssl=1 768w, https://i0.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1289640481-scaled.jpg?resize=1536%2C864&amp;ssl=1 1536w, https://i0.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1289640481-scaled.jpg?resize=2048%2C1152&amp;ssl=1 2048w" sizes="(max-width: 721px) 100vw, 721px" data-recalc-dims="1" /></p>
<p>Trying to fit an hour-long workout into your day when you’re just not having it can be tricky. Instead, break your workout up into smaller chunks. <a href="https://www.acefitness.org/education-and-resources/lifestyle/blog/548/do-mini-workouts-throughout-the-day-provide-the-same-benefit-as-one-continuous-workout/" target="_blank" rel="noopener">Studies</a> have shown that breaking up your workout into smaller segments throughout the day is just as effective as one long bout of exercise. This could be a 15-minute morning walk before you start your day, a 10-minute HIIT workout around lunchtime, and a 15-minute Yoga routine to wind down after your long day. </p>
<p>RELATED: <a href="https://fitonapp.com/fitness/quick-workouts-2/" target="_blank" rel="noopener">The Science on Why Quick Workouts Help You Stay Consistent </a></p>
<h3>#5 Reward Yourself </h3>
<p><img loading="lazy" class="alignnone wp-image-18581" src="https://i2.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1059163139.jpg?resize=719%2C611&#038;ssl=1" alt="" width="719" height="611" srcset="https://i0.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1059163139-scaled.jpg?resize=300%2C255&amp;ssl=1 300w, https://i0.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1059163139-scaled.jpg?resize=1024%2C870&amp;ssl=1 1024w, https://i0.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1059163139-scaled.jpg?resize=768%2C652&amp;ssl=1 768w, https://i0.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1059163139-scaled.jpg?resize=1536%2C1304&amp;ssl=1 1536w, https://i0.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1059163139-scaled.jpg?resize=2048%2C1739&amp;ssl=1 2048w" sizes="(max-width: 719px) 100vw, 719px" data-recalc-dims="1" /></p>
<p>When it comes to getting yourself to do something you just don’t want to, a little reward can go a long way. Whether it’s treating yourself to a new yoga mat, having a spa day, grabbing brunch with a friend, or getting a coffee fix from your favorite cafe, it’s okay to bribe yourself. However, just be careful your rewards align with your health and fitness goals! </p>
<h3>#6 Give Your Space Some Good Vibes</h3>
<p><img loading="lazy" class="alignnone wp-image-18576" src="https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1667701573.jpg?resize=720%2C480&#038;ssl=1" alt="" width="720" height="480" srcset="https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1667701573-scaled.jpg?resize=300%2C200&amp;ssl=1 300w, https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1667701573-scaled.jpg?resize=1024%2C683&amp;ssl=1 1024w, https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1667701573-scaled.jpg?resize=768%2C512&amp;ssl=1 768w, https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1667701573-scaled.jpg?resize=1536%2C1024&amp;ssl=1 1536w, https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1667701573-scaled.jpg?resize=2048%2C1365&amp;ssl=1 2048w" sizes="(max-width: 720px) 100vw, 720px" data-recalc-dims="1" /></p>
<p>If your designated workout area feels like your “happy place,” you’re more likely to want to be in it.  Have some fun creating your own home gym area! Whether it’s a cool mat, colorful dumbbells, a diffuser, a beautiful view, or a monochromatic color scheme that gets you giddy, make your workout space your own. </p>
<h3>#7 Start With Just 10 Minutes </h3>
<p><img loading="lazy" class="alignnone wp-image-18580" src="https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1820997131.jpg?resize=720%2C480&#038;ssl=1" alt="" width="720" height="480" srcset="https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1820997131-scaled.jpg?resize=300%2C200&amp;ssl=1 300w, https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1820997131-scaled.jpg?resize=1024%2C683&amp;ssl=1 1024w, https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1820997131-scaled.jpg?resize=768%2C512&amp;ssl=1 768w, https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1820997131-scaled.jpg?resize=1536%2C1024&amp;ssl=1 1536w, https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_1820997131-scaled.jpg?resize=2048%2C1365&amp;ssl=1 2048w" sizes="(max-width: 720px) 100vw, 720px" data-recalc-dims="1" /></p>
<p>Sometimes convincing yourself to work out is as easy as saying you only have to do a 10-minute FitOn video. Once you start moving, you’re more likely to want to keep going! </p>
<h3>#8 Make it a FitOn Party!</h3>
<p><img loading="lazy" class="alignnone wp-image-18579" src="https://i1.wp.com/fitonapp.com/wp-content/uploads/shutterstock_564988297.jpg?resize=720%2C480&#038;ssl=1" alt="" width="720" height="480" srcset="https://i0.wp.com/fitonapp.com/wp-content/uploads/shutterstock_564988297-scaled.jpg?resize=300%2C200&amp;ssl=1 300w, https://i0.wp.com/fitonapp.com/wp-content/uploads/shutterstock_564988297-scaled.jpg?resize=1024%2C683&amp;ssl=1 1024w, https://i0.wp.com/fitonapp.com/wp-content/uploads/shutterstock_564988297-scaled.jpg?resize=768%2C512&amp;ssl=1 768w, https://i0.wp.com/fitonapp.com/wp-content/uploads/shutterstock_564988297-scaled.jpg?resize=1536%2C1024&amp;ssl=1 1536w, https://i0.wp.com/fitonapp.com/wp-content/uploads/shutterstock_564988297-scaled.jpg?resize=2048%2C1365&amp;ssl=1 2048w" sizes="(max-width: 720px) 100vw, 720px" data-recalc-dims="1" /></p>
<p>When we’re not feeling it, sometimes all we need is a little motivation and friendly competition with friends. Call up some of your friends, choose a FitOn workout or meditation, and do them together using FitOn Party. </p>
<h2>Exercise to Feel Good! </h2>
<p>At the end of the day, exercise should leave you feeling good, so on days where your motivation is lagging, consider these eight zero-pressure ways to convince yourself to exercise. They may be exactly what you need to get moving and feeling great as you go about the rest of your day. </p>
<p>Haven’t joined our community yet? Sign up for free to get access to unlimited workouts and meditations. </p>
<p><a href="https://app.fitonapp.com/join3" target="_blank" rel="noopener"><img loading="lazy" class="alignnone wp-image-18239 size-full" src="https://i0.wp.com/fitonapp.com/wp-content/uploads/image-1-2.png?resize=2600%2C700&#038;ssl=1" alt="" width="2600" height="700" srcset="https://i0.wp.com/fitonapp.com/wp-content/uploads/image-1-2.png?w=2600&amp;ssl=1 2600w, https://i0.wp.com/fitonapp.com/wp-content/uploads/image-1-2.png?resize=300%2C81&amp;ssl=1 300w, https://i0.wp.com/fitonapp.com/wp-content/uploads/image-1-2.png?resize=1024%2C276&amp;ssl=1 1024w, https://i0.wp.com/fitonapp.com/wp-content/uploads/image-1-2.png?resize=768%2C207&amp;ssl=1 768w, https://i0.wp.com/fitonapp.com/wp-content/uploads/image-1-2.png?resize=1536%2C414&amp;ssl=1 1536w, https://i0.wp.com/fitonapp.com/wp-content/uploads/image-1-2.png?resize=2048%2C551&amp;ssl=1 2048w" sizes="(max-width: 1000px) 100vw, 1000px" data-recalc-dims="1" /></a></p>
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Because when you don’t feel like it is usually when you need it the most.

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