There are tons of things that you can do to slim down body fat and decrease your body’s fat percentage. While some of these things are attested to be effective, most of them are not backed with Science. And worse, they are not even healthy.
One of the most apparent reasons why such ways are being praised and followed by many people is due to its “quick-fix.” As it happens, these diets and supposed tips are said to be effective weight loss programs as they can trim down the fat very quickly.
The truth is – losing weight is not a “quick fix.” It will require time and effort. But, despite all the effort, there are actually Science-based tips and hacks that are very easy to do and yet effective in helping you lose weight. And if you are looking for something like this, then continue to read on.
8 Science-Based Tips to Slim Down Body Fat
Keep in mind, though, that while they are easy to do, the process still entails time and effort. So, do not expect to burn fat and achieve your weight-loss goals in just a snap.
Here are the most effective fat-burning tips that are science-based:
Trying Intermittent Fasting
Intermittent Fasting (IF) has become one of today’s most popular hacks to burn fat and lose weight effectively. The logic behind this is that you will need to change the pattern of your eating habits.
Your day-to-day meal consumption will now involve short-term fasts and limited window hours for your meal consumption.
Some people do an Alternate Day Fasting, wherein they will fast every other day, and eat normally in between these days.
Others follow a 5:2 IF schedule, wherein they would only eat five times a week leaving the remaining two days on straight fasting.
The main science and sense in this are that you give your body limited time to eat, which then allows you to consume much lesser calories. As a result, you lose weight and burn excess fat.
Tracking Your Diet and Exercise
Tracking your daily consumptions and workout routines is a huge help. While this habit is pretty much underrated, actual followers of this way claim that it helps them with their diet plans and fitness goals.
Being aware of your meals and your activities has been noted to be an effective way of helping you lose weight. As shared by studies and data, people who track their diet and workouts are found to be more successful in reaching their goals.
This is why the availability of online journals and trackers for weight loss has become very apparent these days. And based on research, consistent tracking has a positive impact and correlation between weight loss and food and exercise tracking.
Avoid Crash Diets
Crash diets are also very popular today. As the name implies, it is also a form of a “quick fix” since the diet will only need a very limited of time to achieve your main fitness goals.
While it may give the results that you want, sadly, the tendency to gain back all of the calories and fats you lost is very high. And worse, this can disrupt the proper functions of your systems and organs.
As per studies and research, the immediate cutting of calories negatively affects metabolism and hormones. So, this will negatively impact your overall health and even cause further gains in the long run.
Eating slowly and mindfully is one of the best and scientifically proven ways to cut back calories and lose weight. It is much easier than obtaining a phentermine prescription for your diet supplements.
When you are mindful of the foods and drinks you consume, you tend to be more focused on the quality and quantity of the food. Also, experts noted that when you eat slowly, you will feel much fuller despite eating much lesser.
This is why it is also effective to practice eating small meals frequently.
Manage Stress Levels
People who are experiencing stress all the time are found to consume a lot more calories than usual. As it happens, eating has become one of the most common ways that people utilize to manage and ease stress.
Unfortunately, this is very unhealthy. So, to avoid binge-eating and consuming non-essential calories, you have to manage your stress effectively.
Exercising is a great way to relieve stress. Also, it further helps you to lose weight and burn calories.
Avoid Sugary Foods
Sugar should be your number one enemy when you want to lose weight and slim down your body fat. The truth is – sugar is much deadlier than fat. Aside from making you gain crazy weight, sugar also negatively impacts your health.
Too much consumption of sugary foods will result in various kinds of diseases, like cardiovascular conditions and diabetes. Obesity is directly related to sugar. Accordingly, this must not be included in your diet, whether you are planning to lose weight or not.
Take More Fiber and Protein
Instead of eating foods that are rich in sugar, you must fill your diet with lots of protein and fiber. Aside from helping you with your digestive system, and improve your bowel movements, foods that are rich in fiber and protein will help you feel much fuller.
As per claims, protein has the ability to decrease the hunger hormones, ghrelin. At the same time, it increases the production of satiety hormones, peptide YY, GLP-1, and cholecystokinin.
Some of the foods that fall under this category include eggs, nuts, quinoa, sardines, porridge, chia seed pudding, and oats.
Lose Fat With Green Tea
Green tea is a great alternative if you want to drink something that is not water. Although water should be your best friend, especially if you want to lose weight, green tea helps.
Studies show that individuals who regularly drink green tea for 12 weeks can lose about 2.9 pounds on an average note. So, imagine this if you partner it with the right diet and fitness workout.
Aside from helping you trim down body fat and burn calories, green tea is also beneficial to your health. It is packed with antioxidants and brain-healthy compounds that can help you improve the quality of your life.
Losing weight and slimming down body fat can be truly challenging. But, with the right steps, guides, and knowledge on how to effectively and safely do it, you will certainly get there. And these eight science-based tips are just some the tips that you may want to start to apply now.
Till next time,
PS – If you enjoyed this article on how to slim down body fat, you may enjoy this post related to getting healthy and staying healthy.
THE LINK BETWEEN FITNESS AND SUCCESS
Is there a link between fitness and success? Well, the fact that working out is a key habit that many of the highly successful seem to have in common, our answer is yes. There is a definitely a link between fitness and success.
After researching 233 self-made millionaires and 128 less-successful individuals, author Tom Corley found that 76 percent of the rich and successful exercise for at least 30 minutes daily.
Billionaire, Richard Branson has been known to extoll the benefits of keeping fit to be more productive as well. In fact, he once stated in an interview “I definitely can achieve twice as much by keeping fit.”
But he’s not the only billionaire to praise the benefits of fitness and it’s ability to help you find more success. Many other billionaires have a strict exercise regime as well, regardless of their age.
Studies have shown that our mental capabilities are directly linked to our exercise routines. The benefits of staying fit, include having a stronger immune system, more energy, and greater feelings of well-being. The reason for these benefits is due to the flood of serotonin we send our brains when we get active.
As such, the evidence is clear, exercising boosts performance, and those who perform better typically succeed at higher levels. Still not convinced? Here is a more detailed breakdown on why fitness and success go hand in hand.
WHY FITNESS IS THE KEY TO SUCCESS
Exercising Improves Concentration
When you improve your fitness levels by exercising more, you also simultaneously improve your ability to concentrate. And no matter what line of work you are in, having the ability to concentrate can only improve your ability to do your job and do it well.
Lack of concentration on the other hand, leads to more errors and mishaps on the job. And making up for errors or miscalculations almost always leads to less productivity. And less productivity, whether you are working for yourself or a company, is rarely rewarded.
So, improve your concentration and gain all the benefits that comes with it by leveling-up your fitness first.
Improved Fitness Makes You Happier
Improving your fitness levels is directly related with increased happiness levels. Much of it has to do with the increased levels of the happiness hormones known as serotonin. However, improving your fitness can also lead to feeling happier because you like the way you look.
No doubt, there is something to be said about having pride in taking care of yourself, and feeling good about the way show up in the world.
In fact, the reason a happier you lends to improvements in your professional and your career success, is because people want to hire, work with, and promote people who are a joy to be around. So, get fit, get happy, and watch how your opportunities in life begin to unfold for you for the better.
Exercise has the uncanny ability to reduce our stress levels. Some say exercise is meditation in motion. Staying fit through exercise helps you reduce stress because it increases the endorphins your body produces, and when your brain produces more of these neurotransmitters you feel better.
On top of this, exercise minimizes the negative effects of stress by imitating stress. This imitating effect relieves stress by strengthening your bodies ability to effectively cope with stress when it comes across the real thing.
So how does less stress lead to more success? Just think about your decision making abilities while stressed out.
Typically, we make poorer decisions when stressed, and this can negatively impact our work. In addition to this, increased stressed leads to a more a less-pleasant you. As such, a less-stressed out you can do wonders for your work relationships. And maintaining good working relationships with the people we interact with at work everyday is good for our careers.
Staying active and working out regularly can help improve your creativity. Studies have shown that people who exercise regularly have improved convergent and divergent thinking abilities. And these two thinking abilities are key aspects of creative thinking.
Research conducted by the Journal Frontiers in Human Neuroscience also showed that those who exercise regularly typically perform better on creativity tests.
The good news from all this research is, that to reap the benefits of creativity, you won’t need to hit the gym 7 days a week. In fact, the magic number for exercise sessions is three or more per week.
So, if you’re not getting to the gym on the regular, maybe now is the time, so you can both get fit and begin showing of your creative genius at work and in the world.
Improves Your Immune System
Focusing on your fitness improves your immune system. When you get enough sleep, eat right, and work out often, your fitness levels improve, and as your fitness levels improve, so too does your immune system.
There are many reason why this is, some reasons include because physical activity helps flush out bad bacteria from our bodies, the brief rise in body temperature helps the body better fight infection, and primarily, because our white blood cells circulate more rapidly through our bodies, making them better able to detect and fight illnesses.
So how does prove a link between fitness and success?
Well, the more days you show up at work, energized and primed to take on the job, the more opportunity you create for yourself. Because when you take too many days off, due to illness or whatever the case may be, the less likely you’re boss, clients, or peers will come to rely on you.
Consistency, reliability, and productivity always lead to more success. So, get fit, and become the person your organization can count on.
Related: 10 Rules of Success to Live By
Final Thoughts on Fitness and Success
Unfortunately, too many people don’t make the connection between their health and how well their doing overall in life. Hopefully we’ve shed some light on how much our professional lives are actually intertwined with personal lives. And, that when we improve the aspect that we are most in control over (the personal aspect), we positively impact various areas of our professional lives.
With that being said, we hope you are now more inclined to place more of your energy and attention into improving your fitness. Because as we’ve shown, there is undoubtedly a direct correlation between fitness and career success.
So, do yourself a favor and get to the the health club more, work with a personal trainer, or get up a few minutes earlier each day to get outside for a quick workout. Your future more successful self will thank you for it.
Till next itme,
PS – If you enjoyed this article then you’ll love this article on why your better future includes better health. If you want to be the best, you have to be your best self.
75+ HEALTH IS WEALTH QUOTES TO INSPIRE YOUR BEST LIFE
There’s no shortage of people striving to make tons of money, own the fastest and most expensive cars, and grow their wealth as rapidly as they can. It is almost a given these days, and like it or not, it is what most of us aspire towards. Of course there is nothing wrong with a healthy dose of ambition; however, what most us forget, and neglect along the way towards our lofty goals, is our health. We’ve forgotten that money and success can’t make you happy if you’re ill.
But we’re here to remind you. Maybe even to re-inspire you to take advantage of your good health while you still can. Because once your health is gone, money can’t bring it back. Nor can money bring the joy and fun back, that was best experienced when healthy. So, we’ve pulled together these inspiring health is wealth quotes to keep you honest, and focused on good health… because good health is the ultimate wealth.
BEST HEALTH IS WEALTH QUOTES
1. “Good health is a crown on the head of a well person that only a sick person can see.” – Robin Sharma
2. “It is health that is real wealth. And not pieces of gold and silver.” – Ghandi
3. “The greatest wealth is health.” – Virgil
4. “All the money in the world can’t buy you back good health.” – Reba McEntire
5. “Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship.” – Buddha
6. “When health is absent, wisdom cannot reveal itself, art cannot manifest, strength cannot fight, wealth becomes useless, and intelligence cannot be applied.” – Herophilus
“When health is absent, wisdom cannot reveal itself, art cannot manifest, strength cannot fight, wealth becomes useless, and intelligence cannot be applied.” – HerophilusTweet Quote
7. “Health is the greatest of human blessings.” – Hippocrates
8. “Your health is your wealth.” – Anonymous
9. “So many spend their health gaining wealth, and then have to spend their wealth to regain their health.” – A.J. Materi
10. “The first wealth is health.” – Ralph Waldo Emerson
11. “The higher your energy level, the more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.” – Tony Robbins
12. “Health is a priceless wealth. Invest while you can.” – Bryant McGill
13. “The foundation of success in life is good health: that is the substratum fortune; it is also the basis of happiness.” – P.T. Barnum
“The foundation of success in life is good health: that is the substratum fortune; it is also the basis of happiness.” – P.T. BarnumTweet Quote
14. “If you have health, you probably will be happy, and if you have health and happiness, you have all the wealth you need, even if it is not all you want.” – Elbert Hubbard
15. “When wealth is lost, nothing is lost; when health is lost, something is lost; when character is lost, all is lost.” – Billy Graham
16. “Health is like money, we never have a true idea of its value until we lose it.” – Josh Billings
“Health is like money, we never have a true idea of its value until we lose it.” – Josh BillingsTweet Quote
17. “Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” – J.F.K
18. “Look to your health; and if you have it, praise God and value it next to conscience; for health is the second blessing that we mortals are capable of, a blessing money can’t buy.” – Izaak Walton
19. “Today be thankful and think how rich you are. Your family is priceless, your time is gold and your health is wealth.” – Zig Ziglar
20. “Nothing looks as good as healthy feels.” – Anonymous
21. “The wise man should consider that health is the greatest of human blessings. Let food be your medicine.” – Hippocrates
22. “I believe that the greatest gift that you can give your family and the world is a healthy you.”‘ – Joyce Meyer
23. “Keep your vitality. A life without health is like a river without water.” – Maxime Lagace
“Keep your vitality. A life without health is like a river without water.” – Maxime LagaceTweet Quote
24. “You can’t enjoy wealth if you’re not in good health.” – Anonymous
25. “Happiness is the new rich. Inner peace is the new success. Health is a new wealth. Kindness is the new cool.” – Anonymous
26. “Take care of your body. It’s the only place you have to live.” – Jim Rohn
27. “The core benefit of eating right is having the energy to meet your dreams and to live a fulfilling life.” – Tony Robbins
28. “The human body is the best picture of the human soul.” – Tony Robbins
29. “You spend your time to make a dime. You lose your health to make your wealth, but at the end it is funny because you leave back all your money.” – R.V.M
30. “Make sure the outside of you is a reflection of the inside of you.” – Jim Rohn
31. “Health is the soul that animates all the enjoyments of life, which fade and are tasteless without it.” – Seneca
32. “Health is not just the absence of a disease. It’s an inner joyfulness that should be ours all the time; a state of positive well being.” – Deepak Chopra
33. “Good health is the most important thing. More than success. More than money. More than power.” – Lee Strasberg
“Good health is the most important thing. More than success. More than money. More than power.” – Lee StrasbergTweet Quote
34. Healthy citizens are the greatest asset any country can have.” – Winston S. Churchill
35. “When health is absent, wisdom cannot reveal itself, art cannot manifest, strength cannot fight, wealth becomes useless, and intelligence cannot be applied.” – Herophilus
36. Health is the greatest possession. Contentment is the greatest treasure. Confidence is the greatest friend. – Lao Tzu
Health is the greatest possession. Contentment is the greatest treasure. Confidence is the greatest friend. – Lao TzuTweet Quote
37. “Some people don’t do well simply because they don’t feel well.” – Jim Rohn
38. “Humor and health, the staples of wealth.” – S. Austin
You’re more then halfway there. We hope you are enjoying this inspiring collection of health is wealth quotes. If by the end of the page you’ve found value in any of them, please don’t hesitate to share a few of the health and wealth quotes with someone who might appreciate them.
Related: Link Between Fitness + Success
39. “There’s nothing more important than our good health – that’s our principal capital asset.” – Arlen Specter
40. “No person may enjoy outstanding success without good health.” – Napoleon Hill
41. “Good health is not something we can buy. However, it can be an extremely valuable savings account.” – Anne Wilson Schaef
42. “Treat your body like a temple, not a woodshed. The mind and the body work together. Your body needs to be a good support system for the mind and the spirit. If you take good care of it, your body can take you wherever you want to go, with the power and strength and energy and vitality you will need to get there.” – Jim Rohn
43. “The man who earns a million but destroys his health in the process is not really a success.” – Zig Ziglar
“The man who earns a million but destroys his health in the process is not really a success.” – Zig ZiglarTweet Quote
44. “Health is the most critical thing in our life. With your health anything is possible, without it you can’t do anything.” – Bill Walton
45. “Early to bed and early to rise makes a man healthy, wealthy, and wise.” – Benjamin Franklin
46. “If, then sound health is the foundation of success and happiness in life, how important it is that we should study the laws of health, which is but another expression for the laws of nature!” – P.T. Barnum
“If, then sound health is the foundation of success and happiness in life, how important it is that we should study the laws of health, which is but another expression for the laws of nature!” – P.T. BarnumTweet Quote
47. “Health is the thing that makes you feel that now is the best time of year.” – Franklin P. Adams
48. “Health is wealth. Peace of mind is happiness. Yoga shows the way.” – Vishnudevananda Saraswati
49. “Our bodies are our gardens – our wills are our gardeners.” – William Shakespeare
50. “If you’re healthy, you’re wealthy.” – Yiddish Proverb
51. “Without our health we are nothing. We strive for personal success often to the detriment of our health. We only really understand the value of health once we’ve had it and then lost it again.” – Murray Kovesy
52. “One of the greatest tragedies in life is not failing to achieve some great fortune, but rather, it’s to spend one’s whole life obtaining riches, only to fall ill before ever having the chance to enjoy them.” – Nathan Lee Morales
53. “Money is the most envied but the least enjoyed. Health is the most enjoyed but the least envied.” – Charles Caleb Colton
“Money is the most envied but the least enjoyed. Health is the most enjoyed but the least envied.” – Charles Caleb ColtonTweet Quote
54. “Happiness is the highest form of health.” – Dalai Lama
55. “Your body is your most priceless possession. Take care of it.” – Jack Lalane
56. “The groundwork for all happiness is good health.” – Leigh Hunt
57. “Prevention is better than cure.” – Desiderius Erasmus
58. “Wealth is best enjoyed with good friends and good health.” – The STRIVE
59. “Time and health are two precious assets that we don’t recognize and appreciate until they have been depleted.” – Denis Waitley
60. “Health is not valued until sickness comes.” – Thomas Fuller
61. “The preservation of health is a duty. Few seem conscious that there is such a thing as physical morality” – Herbert Spencer
62. “Nothing diverts the flow of joy that stems from vast wealth as effectively as infirmity.” – Atlas Rowe
63. “When you ask people what affects their wellbeing most, they think of health and wealth.” – Tom Rath
“When you ask people what affects their wellbeing most, they think of health and wealth.” – Tom RathTweet Quote
64. “The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d rather not.” – Mark Twain
65. “The health is the most important thing, and you have to take care of our body, our mind, in a spiritual way as well.” – Cristiano Ronaldo
66. “There is nothing more important than our good health, that’s our principal capital asset.” – Arlen Specter
“There is nothing more important than our good health, that’s our principal capital asset.” – Arlen SpecterTweet Quote
67. “Good health is true wealth.” – Urija Faber
68. “The only thing better than vast wealth is optimal health.” – Dr. Sean Michael
69. “I know it’s been said before, that ‘Health is Wealth’, well dammit, it’s true! Because without it, I don’t care how much money you have, what you’ve accomplished in your life… if you don’t feel good about yourself, if you don’t feel good about taking on challenges, if you just don’t feel good inside, it’s not worth it. Life is a burden, it becomes miserable.” – Sylvester Stallone
70. “Your health is an investment, not an expense.” – Anonymous
71. “Health is better than wealth.” – English Proverb
72. “Disease squanders more dreams, goals, and fortune than failure ever will.” – Dr. Adam Rogers
73. “You cannot buy your health, you must earn it through healthy living.” – Joel Fuhrman
74. “If your body’s not right, the rest of your day will go all wrong. Take care of yourself.” – V.L. Allineare
75. “Those of us who think we have no time for our health will sooner or later have to find time for our illness.” – Jay Shetty
76. “Good health and good sense are two of life’s greatest blessings.” – Publilius Syrus
Bonus Health Is Wealth Quote
Bonus: Here’s our last and final health is wealth related quote. We’ve saved it for last because it’s our favorite, and we hope you enjoy it as much as we do.
Final Thoughts on Health and Wealth
There you have it, the very best health is wealth quotes. We hope they inspire you to reconsider your priorities, and to take on the challenge of improving your health now, rather than later.
Till next time,
PS – Using health and wealth quotes to keep perspective on your health is a good start; but if you’re really looking to shake things up in your life as it relates to health, having a little guidance along the way can make all the difference. Which is why we highly recommend the world-class services of Healthstar.co.
20 BEST HEALTH APPS FOR OPTIMIZING YOUR FITNESS
Unless you’ve been living under a rock, you’ve probably realized that our phones have an app for just about everything these days. Need to drive somewhere you’ve never been before? There’s a GPS app for that? Want to listen to music during your journey? There’s an app for that too. What’s that, you want takeout to pick up on the way? Yup, app for that too. These days, your options are virtually endless.
Now, in the midst of all these apps, there’s one type that you should consider using above all. And that’s an app that can help you improve your health… like fitness and health apps.
We’ve rounded up 20 of the best health apps and online fitness apps, and listed them here for your convenience. No matter what your lifestyle, one of these health apps will hit the sweet spot and help you get on track to living a healthier and more fit life.
BEST HEALTH APPS TO OPTIMIZE YOUR FITNESS LEVELS
The Healthstar app is both a health app and a fitness app. In essence, Healthstar is changing the way people get healthy by offering affordable and innovative digital health solutions that are accessible from any internet connected device.
Their fitness solution consists of a powerful crowd-sourcing feature that helps you get your friends involved in motivating you to hit your fitness goals. It also includes a biomarker-driven personalized fitness program that really helps you optimize your health.
They also have a virtual-first approach to primary care, urgent care, and precision health. Meaning their app allows you to see a doctor anytime from anywhere with their virtual medicine platform.
All in all, the Healthstar app is a workhorse as it provides a ridiculous amount of value at almost unthinkably low rates.
Healthstar is worth looking into if you’re looking for an app that offers some of the best health optimizing features on the market, and acts like your very own online personal trainer,
8Fit is an online personal trainer app that develops a personalized workout and nutrition plan for you. You start by telling it a few simple facts, like your height, weight, and your personal fitness goals.
From there, 8Fit builds a High-Intensity Interval Training workout plan that’s designed to meet your needs. It also builds daily meals which are based on recipes from trained nutritionists. If that’s not enough 8Fit will track your progress, and adjust your plan accordingly.
You can download 8Fit here.
3. Instant Heart Rate
Instant Heart Rate is a heart monitor that lets you know your pulse rate.
Not sure if you’re actually getting into an aerobic state? This app will let you know. It also tracks your heart rate over time so you can see how well your body is adjusting to your current workout regime. This app works on all platforms – iPhone, Android, and Windows Mobile.
You can download Instant Heart Rate here.
Esquared is the Uber of fitness apps. No, it doesn’t drive you to your workout.
Instead, it helps you find fitness classes and special sessions in your area. Unlike a lot of apps, it doesn’t charge a monthly fee. You only pay a small fee when you actually use it. If you sign up one of your gym buddies, you both get a free credit.
Esquared is available for both iPhone and Android. You can download it here.
Do you already have a workout program you’re happy with, but can’t lose weight? MyFitnessPal may be the answer to your problems.
This app is designed to give you a calorie count that’s tailored to your weight, height, and activity level. When you eat, you enter your meal into the app, and it tells you how many calories you have remaining for the day. Over time, it tracks your habits and recommends high-calorie foods you regularly eat – and should avoid.
MyFitnessPal is available on iPhone and Android. You can download it here.
Using iFit is like having a personal trainer in your back pocket. Tell it about your diet, what kind of shape you’re in, and your goals, and it gives you a workout program that fits your needs.
Real fitness trainers develop these plans, not an algorithm. Best of all, iFit will even sync customized workouts to compatible treadmills, stationary bikes, ellipticals, rowing machines, and other devices. It works with both iPhone and Android phones.
You can download iFit here.
Remember those cheesy aerobics videotapes that were popular in the 80s and 90s? Fiit is like that, except not cheesy.
It bills itself as the “Netflix of fitness apps”, and that’s a pretty good description. Fiit features a wide variety of interactive workout videos that you can move along with. For now, it’s only available on the iPhone. Sorry, Android users.
You can download Fiit here.
8. Sleep Cycle
No, this isn’t some app that lets you ride an exercise bike in your sleep. That would be awesome, but, no-one has invented that technology yet.
Sleep Cycle is a specialized alarm clock app that’s designed to wake you up at the lightest part of your sleep cycle. It does this by using your phone’s microphone to listen for movement, then waking you up when you’re getting restless within a 30-minute window of your desired wake-up time.
Sleep Cycle may not build an exercise plan for you, but it will make sure you wake up refreshed and ready for your morning workout. You can download it here.
Headspace is a meditation app, which helps you find a centered, peaceful state of mind with a daily meditation program. The maker, Craig Shah, MD, claims that it provides “improved mental acuity, patience, productivity and sleep with daily use”.
All of those things aren’t just good for your physical fitness. They’re also important for mental health, which is even more essential than taking care of your body.
You can download Headspace here.
Related: The Link Between Fitness & Success
The HealthTap app is designed to help you diagnose aches, pains, and everyday illnesses. Wake up with a pulled muscle? Open HealthTap, and it will tell you the best way to manage it.
Now, this isn’t just some fancy version of WebMD. HealthTap connects you with real doctors, who offer real medical advice. It costs a few bucks a month, but it’s a lot cheaper than going to your doctor’s office for every minor complaint.
You can download HealthTap here.
Remember the days of 8-bit RPGs, with little pixelated heroes crossing the pixelated map? Habitica turns your fitness habits into a mini RPG!
Tell this app what you want to do – and what you want to avoid – and you’ll gain experience and gold for creating good habits. Stop doing the right things, and your character will lose health. Not only can Habitica be used for fitness, but it also helps you study, work on your hobbies, and even floss regularly.
Habitica is available for iPhone and Android. You can download it here.
12. Waking Up
Waking Up is a meditation app developed by world-famous neuroscientist and philosopher Sam Harris.
This app provides a series of guided meditation sessions for people of all experience levels, with a focus on mindfulness and being in the moment. New lessons are released monthly and can help you reduce stress and improve discipline.
Waking Up is available on iPhone and Android, and can be downloaded here.
This app is just for the ladies. It tracks your period and warns you when that time of the month is about to come around again.
Flo doesn’t just track your period. It also lets you know when you’re ovulating. If you tell it what you’re eating and drinking, it can also give you insight into how diet, caffeine, and alcohol intake affect your cycle. Whether you’re trying to get pregnant, trying not to get pregnant, or just want a heads up on Aunt Flo’s next visit, Flo will help you out on your iPhone or Android phone.
You can download it here.
14. Oh She Glows
Physical fitness presents plenty of challenges for everyone. If you’re vegan, it can be even harder to find a healthy diet plan. That’s where Oh She Glows comes in.
This app is an online vegan cookbook that currently features over 140 recipes, 120 of which are also gluten-free. Each recipe includes pictures and a step by step guide for cooking your meal. It’s available on iPhone and Android.
You can download Oh She Glows here.
15. Peloton App
Peloton grew in popularity during the pandemic, and was a fan favorite for in-home cycling workouts. And now they offer up an fairly inexpensive health app that doesn’t demand you purchase their costly fitness hardware.
They also have a leaderboard that provides shout outs from celebrity trainers to participants that makes their workouts a novel experience. It’s a health app worth looking into if you want something different but trendy. You can look into their offering here.
Tempo is not your typical health app, but they do bring lots of value to their customers as they bring the gym and fitness directly to your hom. In essence, Tempo is a fitness service that brings the gym to you.
They help you get into shape and improve your health by offering a service that encourages you to work out at home. In addition to this, their app helps you connect with a designated coach who will help you meet your health and fitness goals.
Give them a look if you’re looking for something different: Tempo Fit.
Future is a cool online fitness and health app that uses the Apple Watch to track your workouts and an iOS app to create a personalized program built by one of Future’s personal trainers.
Future’s health programs are customizable based on your health goals, and focus on improving your health via good fitness.
They offer up a one-on-one coaching service over FaceTime, which is good for accountability and helping you stick to your health and fitness goals over the long haul.
That said, you can learn more about Future here.
Noom is one of the best health apps because of how it encourages it’s users to make daily behavioral changes for long-term weight loss.
Now, they are not known for being a precision health app, but they do a great job of helping people get their weight down. So, if you’re looking for something to help you shave off a few of the pesky extra pounds, it’s a great app to try.
You can learn more this health/weight-loss app here.
19. NTC Fitness App
The Nike Training Club app is very effective at helping its users ensure their fitness habits stick. They offer helpful goal-setting tools and provide lots of fresh health related content daily that can help you keep your eye on your health goals.
So, if you’re looking for a solid health and fitness app that can help you improve your mindset as well as your muscles, you’ll enjoy this health app via Nike.
NTC is a great fitness app so check them out.
20. Charity Miles
Sometimes, all you need to get going is a little motivation. At least, that’s been our experience. Charity Miles makes that easy by rewarding you for every mile you run.
Well, they don’t actually reward you. They reward your favorite charity, which is arguably even better. The money comes from their corporate sponsors so you can do your morning run while encouraging companies to donate to charity.
This app runs on iPhones, as well as on any Android phone with a motion sensor. You can go here to learn more.
Healthy fitness habits are a life-long pursuit. In the world of smartphones and mobile apps, it’s time we all started using this technology in our personal health journey’s.
Now that you’ve been given the tour of some of the best health apps on the market, it’s only a matter of trying them out to see which one works best for you and your lifestyle goals.
Till next time,
PS – If you enjoyed this collection of the best health apps, then you’ll likely enjoy this article on Why Health Is Wealth. Enjoy.
BEST WORKOUT APPS AND DIGITAL FITNESS PROGRAMS
Are you looking for a better fitness experience in 2023? Need a little guidance on which fitness program or workout apps you should use before you get started?
If you still haven’t achieved those fitness New Year’s resolutions, but you’re ready to get serious now, you’ll want to check out our selection of the best digital fitness programs and workout apps for 2023. Some you may already know and some have been flying under the radar for a while, but all the winners are about to take off in 2023 🚀
Our list has been curated by some of the top personal trainers and celebrity fitness coaches based in Los Angeles, California. With more than 200 apps and programs out on the market today we’ve done the hard work to test and research them all to bring you the best of the best. With top picks from on-demand fitness programs like Apple Fitness + and the Peloton App to personalized and comprehensive programs like Healthstar Fitness, we got all the bases covered. Read on to learn more.
Sneak Preview at the Winners 💪
Best On-Demand Classes: Peloton
Best Smart Home Gyms: Tempo
Best Nutrition Programs: MyFitnessPal
Best Online Personal Training Program: Future Fitness
Best Workout App & Wellness Program of 2023: Healthstar
Keep Reading to see why we picked our winners.
Here’s our top 10 criteria for how we picked the best workout app and why you should use this methodology too.
Personalization. Everyone has different goals and start out from a different place on their fitness journey. A great fitness program should be designed around your workout preferences, exercises needs, and fitness goals. When it comes to customization a lot of programs talk a big game, but only a select few have this dialed in.
Healthy Lifestyles vs. Fads. New fitness fads and trends can sometimes offer quick gains, but far better to find a program that creates lasting lifestyle change. Your fitness program should be well-rounded, comprehensive in its approach, and help you build on a foundation of healthy lifestyle habits to create sustainability over the long-term.
Accountability. We looked for programs that can help keep you on track using regular check-ins. Accountability can be accomplished by checking in with your own coach or using a community support format.
Professionally Built & Evidenced-Based. It’s critically important to know if the fitness program has been built by people who know what they’re doing. You don’t want a program created by some harebrained scheme thought up by a gym dude or a techno geek who knows more about drinking 6-pack craft beer than getting six-pack abs.
It’s always best to make sure the programs are created and run by people with credentials like certified personal trainers and other fitness professionals such as certified strength and conditioning specialists.
Customer reviews. App and user reviews are helpful, but oftentimes the best reviews come from the people you know. If someone is getting incredible results it’s worth asking them what’s been working for them. We surveyed some of the best fitness coaches and personal trainers in Southern California for their recommendations on fitness programs that their clients are using to get results.
Ease of use. A good fitness program should be easy to sign up for, use, and cancel when needed. There are questions to figure out before signing up for any fitness program. Do you have to download an app and if so is the app super buggy? Do you have to sign up for a long-term contract? What’s the cancellation policy? Do they make it almost impossible to cancel membership by having you search the internet for some hidden phone number just to call in to a busy phone line?
If the program works the fitness company shouldn’t be making it impossible to cancel – they know you’ll use their product because it works, not because you haven’t figured out how to cancel.
Results. One of the most important aspects of any program is its effectiveness in helping you get the results you want. Why waste time and money on programs that are not laser-focused on getting you results. Unfortunately there are a lot of digital fitness programs out there, like many gyms, hyper-focused on trying to get you to sign a contract and locked in for the longterm. Find programs that focus on quality, a well-rounded approach, and achieving the results you want.
Equipment Required. Does the fitness program require you buy a new piece of expensive equipment or a whole new home gym costing thousands of dollars? Are “on-demand” classes only available at certain times. Is the program adaptable and available during times of travel or vacation? Find a program that works for your current equipment situation or be ready to pony up a big chunk of change for the required equipment needed for certain fitness programs.
Workout Variety. Make sure the fitness program you choose is adaptable to your preferences which may change over time. You may want to start with HIIT workouts now, but may find that a traditional strength training regimen would help you reach your goals faster. Make sure the program you choose has flexibility, adaptability, and variability for workout types.
Price. In fitness, like most things in life, you get what you pay for. There are a few exceptions to this rule, but if you are looking for a program that addresses all the factors mentioned above be prepared to spend more per month than you do on your Frappuccinos. For the more expensive fitness programs out there we strongly recommend the ones with a free trial to test the waters before making the big plunge.
Now without further ado, the Top Fitness and Workout apps for 2023!
BEST-OF-THE-BEST: DIGITAL FITNESS AND WORKOUT APPS FOR 2023
Best Overall Fitness and Wellness Program: Healthstar
Price: $99 per month
Free Trial: 30 day free trial for first time users.
Description: Healthstar Fitness is a great workout app and online personal training app built by an impressive team of fitness coaches, nutritionists, and doctors. Their comprehensive approach not only pairs you with a certified personal trainer for one-on-one weekly coaching, but they also provide a weekly personalized program for cardio, strength training, nutrition, sleep optimization, and stress management, all at no additional cost.
The nutrition programs are truly personalized and include both shopping lists using food preferences and meal prep advice for the upcoming week. The program is built around your food preferences and any dietary restrictions you list…we tested keto, vegan, paleo, pegan, and intermittent fasting diet restrictions with no problems.
Similar to Future you’ll meet with your personal trainer during an initial video call, but with Healthstar you get access to any follow up video calls you might need, which is nice when you have questions about how to perform an exercise properly or just want to check in with your coach via video. When put to the test, Healthstar coaches were able to create programs for nearly every workout environment we threw at them including at-home workouts, workouts with no equipment, heavy duty bodybuilding, gym circuits, outdoor workouts, business travel, and vacation settings. Healthstar may not have as many coaches as Future, but the ones they do have mastered their craft.
Healthstar’s roots run deep in digital health and data-driven clinical care and their recent transition into the fitness world likely gives them an edge when it comes achieving impressive outcomes. They claim an average of a 25 pound fat loss and a 5 to 10 pound lean muscle mass gain within the first 3 months of the program. They also use the same precision health technology for their fitness programs as they do for their clinical programs, which allows for tracking super detailed information like body fat percentage loss, lean muscle mass gains, muscular strength and endurance improvements, recovery insights, and cardiovascular fitness levels like VO2max.
Finally, we also like Healthstar as an online personal trainer app because it offers such a flexible program. It can be used in combination with most of the fitness trackers we used for this review including the Apple Watch, Fitbit, Oura, and Whoop. And unlike some of the other fitness programs we tested, Healthstar does not require any extra purchases for premium services, expensive smart home gym equipment, or extra devices like an Apple Watch.
Our pick for the Best Overall Fitness and Wellness Program for 2023 is Healthstar Fitness. We have no doubt that once word gets out about Healthstar, this company will start making some major waves in both the health optimization apps and fitness world.
- At $99 a month Healthstar offers tremendous value. You’ll get one-on-one personal training with your own dedicated fitness coach.
- Personalized programs are actually personalized with unique programs delivered every week.
- Impressive clinical-grade technology that allows you to track more than your basic fitness metrics.
- Pairs well with the other fitness programs and devices we tested.
- Lack a dedicated mobile app for iPhone and Android, but their progressive web app setup is mobile friendly and makes access super easy with no app to download.
- Would like to see a bigger selection of personal trainers.
- Price point may be high for those looking for a basic fitness program.
Best On-Demand Classes: Peloton App
Price: $13 to $39 per month. $1,495 to $3,115 for equipment (bike or treadmill).
Free Trial: 30 day free trial for first time users (app only).
Description: Peloton was the pandemic fan favorite for in-home cycling workouts using their crazy expensive bikes, now they are out with a relatively inexpensive fitness app that does not require the bike or their new treadmill. Their unique leaderboard and shout outs from celebrity trainers to participants during the live workouts has created a loyal fan base and great user experience.
However, to get the full immersive Peloton experience you’ll still need to upgrade to their pricey bike or treadmill…$1,495 to $3,003 for the Peloton bike and $2,495 to $3,115 for the Peloton treadmill.
Honorable mentions for Best On-Demand Classes: Barry’s Bootcamp, BeachBody, Apple Fitness+, and yoga app Glo.
- Daily live classes with interactive leader boards
- Lots of great reviews in the app store and a loyal fan base
- 30 Day Free Trial for first time users
- To get the full Peloton Experience requires expensive equipment. In addition, the treadmill had some major issues with it’s design. For $3,115, it’s gonna hurt more than your legs to go running indoors. 😭
- No personalization or custom workouts. Limited workout variety as classes lean heavily towards cycling and running workouts, with some basic strength training and HIIT workouts sprinkled in.
- No nutrition component.
Best Smart Home Gyms: Tempo
Free Trial: None
Description: Sleek home gym built around classic free weights combined with an AI powered form correction system to help you develop proper form while you work out. This home gym is great for beginners just getting into traditional strength training since it helps correct improper form while lifting. What we like about Tempo, as compared to other single form factor home gyms like bikes or stairclimbers, is that the use of free weights allows you to learn techniques that you can take to other workout environments including hotel gyms or traditional in-person gyms.
However, at $2,495 the price is steep and if you’re currently on a budget you could learn proper free weight techniques from a live personal trainer (either in-person or virtually through their online personal trainer app) and some basic inexpensive free weight equipment.
Honorable mentions for Best Smart Home Gyms: Mirror, Clmbr, Tonal, and FightCamp.
- Their 3D Tempo Vision offers realtime feedback and guidance on lifting techniques and tips to correct bad form which is great for strength training beginners.
- Uses tried and true free weights for strength training to help develop techniques that can later be used in any gym.
- Sleek design for easy storage and a modern look.
- Comes with limited equipment. Starter package for $2,495 comes only with dumbbells. To get a barbell and a bench you’ll need to upgrade to the Plus package which will run you $3,245.
- Claim of “the only home gym with a built-in personal trainer” is a little misleading as the AI system will correct posture and form in real-time, but you want get access to or guidance from an actual personal trainer.
Best Nutrition Programs: MyFitnessPal
Price: $19.99 per month for Premium.
Free Trial: 30 day free trial
Description: MyFitnessPal is one of the go-to apps for nutrition tracking that has only gotten better with time. They now claim to have a database of over 14 million foods with macronutrient breakdowns for each one. The barcode scanning feature is nice when it works, but there are still some bugs to work out especially for non-processed foods that don’t easily scan. Free version of the app provides great food logging features, but ads can get annoying at times.
Honorable mentions for Best Nutrition Programs: Noom, Weight Watchers, LoseIt, and PlateJoy.
- Huge database of over 14 million foods with macronutrient breakdowns.
- Free Version offers many tracking features including food, weight, and water intake.
- Barcode scanning works most of the time.
- Entering food every time you eat or drink something can become time consuming even with saved favorites feature.
- Inability to create a meal plan that’s personalized for fitness goals like increasing lean muscle mass or improving sports performance. Focus is on weight loss only.
- No personalized guidance from expert nutritionists or dietitians.
- Does not provide any exercise guidance or fitness programming.
Best Personal Training Program: Future Fitness
Price: $149 per month.
Free Trial: None
Description: Future is a cool online personal app that uses the Apple Watch to track your workouts and an iOS app to create a personalized program built by one of Future’s personal trainers. Fitness programs are customizable based on your fitness goals, but are predominately HIIT workouts. A nice touch is meeting your fitness coach over FaceTime initially and then hearing him or her do voice overs for that week’s workout exercises, however don’t plan on seeing your coach over FaceTime again…after that first week it is largely a text-based conversation. If you get paired with a good coach the experience can be great and the accountability aspect with weekly check-ins is right on point.
The price can seem a little high at $149 a month, but considering you are working one-on-one with a dedicated personal trainer, who normally charges $70 – $100 per hour for in-person sessions, we still felt like we were getting good value.
The major downside to Future Fitness is the requirement to either purchase an Apple Watch, or rent one from Future, in order to use the program. Another big drawback is their lack of personalized nutrition advice. When we asked for nutrition advice to help us hit our goals we were sent a couple of super basic nutrition PDFs that looked like they were pulled straight from the CDC website.
Honorable mentions for Best Personal Training Program: Healthstar, Nike Training Club, Centr.
- One-on-one program that connects with a real fitness coach who can build out a personalized program for your fitness goals.
- Weekly check-ins with your coach helps to keep you accountable and on track to hit your goals.
- In-app voiceovers by your coach is a nice personal touch.
- Workout App Requires an iPhone and an Apple Watch.
- No nutrition advice. Can’t do customized diet plans or food tracking capabilities.
- $149 a month can be a budget killer for many people.
- Workouts are largely HIIT based. Also, your program is dependent on your coach’s “unique training style” which can be great if you get a good coach or lead to poor results if you get a bad coach.
Best Digital Fitness and Workout App Guide
Here’s a helpful side-by-side comparison chart of the top digital Fitness programs and workout apps for 2023. Use it as a guide to help you choose which digital fitness resources are the best for you:
In 2023 you have many options to help you rock your fitness goals. From basic tools like the Peloton App to comprehensive programs like Healthstar Fitness, it’s time to get excited about what 2023 is bringing to the digital fitness world.
Hopefully our review of the best digital fitness programs and the top workout app provided you with the information you were looking for. On top of that, we hope at the very least, you can now make a well informed decision on which tools you should use to achieve your fitness goals in 2023.
For more information on 2023 fitness trends check out the American College of Sports Medicine 2023 Fitness Trends.
GET HEALTHY, STAY HEALTHY: A CELEBRITY TRAINER’S 5 TIPS TO TRANSFORM YOUR HEALTH FOR GOOD
If you’re looking for an effective guide on how to help you stay happy, healthy, and in great shape, for good, this Get Healthy, Stay Healthy guide is it!
The most popular New Year’s resolution is self-improvement: specifically, to exercise more and to lose weight. But why is it that every year, we make the same resolution? Why is it that we can’t seem to “stick with” our most burning desire: to keep our body healthy?
I was a personal trainer for over 20 years, and throughout that time I was constantly told, “You are so lucky to be in such great shape!” But a doctor doesn’t remain healthy simply because she is a doctor; she stays healthy because she follows her own advice and training, and she understands the protocols for keeping her body healthy.
The hairdresser doesn’t have great hair just because she is a hairdresser, but because she understands how to keep her hair healthy and style it well. A personal trainer is no different; she is not “genetically lucky to have a great body,” but she is in good shape because she consistently applies what she knows about keeping her body healthy and fit.
Achieving a healthy, happy body is not about finding the “secret exercise,” or the “ultimate diet.” If there were such a thing, then the goal of losing weight wouldn’t constantly be number one on the list of New Year’s resolutions.
So, what is the secret?
The secret is simple: gain as much knowledge as you can about maintaining a healthy body, and then consistently apply that knowledge to your lifestyle.
With that said, here are the five most effective and practical tips for how to stick to your resolution for good health…for the rest of your life.
5 Best Ways To Get Healthy And Stay Healthy
1. Strategize On How You Will Find The Time.
Where there is a will, there is a way. Shorten your daily time blocks by 5 minutes each, to create a time gap of 40 – 50 minutes. For example: wake up 15 – 30 minutes earlier, get ready for work 5 minutes faster, shorten your lunch break by 5 minutes, shorten your TV time by 20 minutes, cut your social media time by 15 minutes.
Once you add up all that extra time, you will have “found” the time for your exercise–and now you can keep it in your everyday schedule, just like any other important meeting on your calendar. No meeting on your schedule is more important than meeting up with YOU, to take care of your health!
Here’s a great resource to help you strategize better so you can find the time to exercise.
2. Have Two Motivational Reminders.
If you really want to get healthy and stay healthy, having two motivational reminders is crucial. Your first motivational reminder should be visual, so create a vision board featuring pictures of yourself wearing the clothes you love most.
Create this board in a way that allows you to see yourself radiating from the great feeling of wearing those clothes. Keep that vision in your mind every day.
The second reminder is emotional: here is the secret for why doctors stay healthy, hairdressers have great hair, and personal trainers have great bodies. They know how it feels if they don’t follow through and apply their expertise; they know how the “other side” feels, and they do everything they can do to avoid it.
Since I know how it feels to wake up in the morning and feel upset and ashamed of my body, those feelings are my biggest motivation to stop overeating or skipping my workouts.
So, create two effective motivational reminders, one that is visual, and one that is emotional, and you’ll be well on your way to getting and staying healthy.
Related: Health is Wealth
3. Familiarize Yourself With Your New, Healthy Routine.
Many people put off exercising because they are not confident and clear about exactly what they are “supposed” to be doing. Therefore, do yourself a favor and take time one day to visit the gym; learn how long it will take you to get there, where you will park, where the lockers are located.
Become familiar with the cardio machines and the weight machines. Once you know where you are going and what you are doing, there is a much better chance you will actually make it happen.
The more familiar you are with the environment you’ll be exercising in and the routine you’ll be following, the better you’ll be at envisioning yourself following through on your exercise. And the better you get at seeing yourself following through, the more likely you’ll be to do so.
Familiarizing yourself with your new, healthy routine is one of the best kept secrets to get healthy and stay healthy, so give it a try.
4. Your Exercise Routine Starts The Night Before.
The night before your workout, prepare your workout clothes. This will not only get you into a workout mindset, but it will save you time in the morning. Prepare your gym bag with water, a towel, and healthy snacks for the day.
If you work out at home, as many did during the pandemic, prepare your online video the night before. I always search it out the night before, and set it up, so I don’t waste my time searching in the morning. If you must drink coffee (as I do), prepare your coffee mug and have the coffee maker ready to go. Preparation is the key.
Related: Fitness and Success
5. To Get Healthy and Stay Healthy Remain Loyal To Yourself.
Don’t let anyone or anything come between you and your health goal, including the everyday actions it will take for you to reach that goal.
There are so many quotes about the role of consistency in staying healthy. Good health is all about consistency. Keeping your body healthy and happy is like running a marathon. You can put that 26.6 sticker on your car only if you finished the marathon.
Perhaps you walked, you jogged, you ran, you rested…but you kept going, because you were driven to keep moving forward one step at a time to make it happen. The good news is, those decisions were all yours.
So, stay loyal to yourself, and to your goals, so you can create a healthy lifestyle you can be proud of.
There you have it, the 5 best way to get healthy and stay healthy. Follow these tips consistently, and you’ll be well on your way to a healthier you, for good.
Remember, life will take off for you, when you choose for it to do so.
PS – If you enjoyed this get healthy, stay healthy article, and the invaluable tips provided for keeping your body healthy for good, then you’ll love this article on how to stay motivated to exercise regularly.
10 BEST WAYS TO STAY MOTIVATED TO EXERCISE REGULARLY
You know that exercising regularly is good for your health. Yet, following through on that exercise is a whole other story.
It’s not necessarily that you’re lazy for continually choosing to put off regular exercise. In fact, you may just be dealing with mental roadblocks that are keeping you from hitting the jogging path or lacing up your gym shoes. The good news is, roadblocks can be removed.
To stay motivated and stick with your workout routine, you need to remove that little voice inside you that says, “I’ll just exercise tomorrow. Or maybe, the day after.”
So, if you’re struggling to find the motivation to exercise regularly, below are some tactics to help you overcome those obstacles that have gotten in the way on your fitness journey. But before learn how to sidestep those obstacles, it’s critical that we briefly touch on why people aren’t motivated to exercise in the first place.
- Exercise is viewed as hard – One reason why people may not be motivated to work out is that they view it as something difficult. There are even photos of people struggling to make it through their routine and most people don’t enjoy those types of struggles themselves.
- Sedentary lifestyles and jobs – Most people spend much of their days on the computer or in the car so they sit more and walk less. And the more their body gets used to sitting, the more difficult it is to get their body moving.
- Busy lifestyles – Being busy becomes a great excuse to skip workouts.
- Exercise is considered a luxury – While exercise is necessary for good health, others view it as a luxury. Of course, personal fitness instructors and trainers come at a price tag, but others can also enjoy the free community events and camaraderie to be active.
- No access to workout facilities – Having no access to a community center or nearby gym may also influence a person whether they exercise regularly.
- No safe places to work out – Some people live in places that do not make it easy for them to exercise. The good news, on the other hand, is that there are other ways to stay fit more than ever before. There are on-demand workouts, fitness apps, as well as live-streaming classes.
- Negative consequences are not immediate – Not exercising today or even a few days or months will usually not have immediate negative consequences. And this is why some people are not motivated to work out regularly, because they won’t have to worry about something that has not yet happened.
Okay, now that you know the common reasons why most people aren’t motivated to exercise, you’re ready to learn the most effective methods for overcoming those obstacles so you can get and stay motivated to workout for the long-term. Let’s to get to it:
10 Practical Tips for Staying Motivated to Exercise
First and foremost, if you want to know how to get motivated to work out, you first need to find out what your true purpose is for taking action. Is your reason for working out to prevent health problems? Is it to boost energy? To reduce stress? Or are you looking to transform your body shape?
Whatever your “why” is, you can rest assured that adding exercise to your routine will most assuredly have positive effects on your life. So, zero in on your why, and you’ll be much more eager to the gym and exercise.
There’s nothing more motivating than seeing the first 5K visible in bold letters on your calendar. So, set goals and commit to an exercise program that will get you in proper shape during the race day.
When setting goals, make sure it is realistic. Include clear milestones and you will soon find the ripple effect not just in your physical health, but also in your home life and at work.
As much as possible, put your realistic goals on paper. Wiring your goals on paper could help you stay motivated. Others even have an exercise diary so they’ll know how long they work out or what they did during each workout session.
If you really want to know how to get motivated to workout, this is probably the best step to follow. Why? Because by nature, we humans need variety and change to stay motivated. We also need to enjoy ourselves even when working out. So, why not do both?
Whether it’s a trail run that changes scenery every season or sculpting and toning class that changes choreography, find the fun in your workout. Include also an exercise that you truly enjoy so you will look forward to doing it regularly. You may be surprised that one day, you’ll just forget that you’re working out, especially when you play sports, hula hoop, or dance with family and friends.
Adding variety to your workout moreover challenges your body. For instance, yoga and Tai Chi benefit both your physical and mental health.
Speaking of finding fun while working out, why not do quick exercises during commercial breaks? An hour of a TV show can already include roughly about 22 minutes of commercials, which means you can squeeze in about 45 minutes of workout in three hours of prime-time TV.
You can alternate each commercial break with push-ups, dumbbell overhead raises, squats, lunges, tricep tips, or jumping jacks. Repeat them and you’ve already completed a full-body interval workout out of those commercial breaks.
4. Change Your Perspective
Change your perspective from the couch potato mentality to that of an athlete. While it may sound challenging, it’s not a big leap when you start small. For example, you can view it as something that will make you stronger after giving birth.
Shift your thinking that exercise is a blessing, not a sacrifice. If you work out and meet people as you work out, you may even take inspiration from them.
If possible, try not to motor your way through life. Time-saving devices, like elevators and dishwashers, save more time but they also prevent you from burning calories. Why not change your perspective to work out by turning your chores into exercise.
Related: Does Fitness Increase Success?
Accept that there will be a day or two when you miss your workout. You don’t have to be guilty over those missed sessions in the gym. Instead, be more prepared mentally to deal with your setbacks. It’s just a misstep. Don’t let that be your excuse to give up!
Stop feeling guilty even for the foods you eat or acknowledge your emotion, but don’t dwell on it too long. Just consider it as a pause and reflect on why you feel guilty.
Find people – friends, neighbors, or co-workers – who will encourage you to stay on track. You are not in this goal alone. You can have them as your cheering squad or you can work out together. Exercise with your loved ones or play soccer with your kids.
You may even organize a fitness class with your neighbors or work out together virtually during this pandemic. Doing these will set you up for a lifetime of better health, more energy, and more happiness for everything else in your life! You can even collaborate or compete against others, whether over Zoom or in-person with family or roommates.
And remember, if their helpful reassurance turned into criticism towards your fitness goal, gently remind them that you don’t need the nagging.
7. Be Kind to Yourself
One of the best strategies for staying motivated to exercise regularly is to be kind to yourself. Don’t attempt to power through or beat yourself up if your drive to move is low right now. Give it time to get through the moment and do whatever you need to do.
If you still can’t muster the energy to exercise for a day or a week, consider giving yourself some grace. You are not throwing in the towel to work out, but just focusing more on staying happy, sufficiently fit, and healthy (physically, mentally, and emotionally) at the moment to compete again or exercise again.
Just make sure you stay accountable with the goals you’ve earlier set, even if only to yourself.
8. Stop Focusing on The Scale
Focusing on the scale can be discouraging and frustrating since your weight can fluctuate and it’s not like you will see an immediate result after just one workout. So, don’t focus on the scale but on your accomplishments instead.
This doesn’t mean, however, that you won’t track your progress. Whether you do it in an old-school fitness journal or online, it is best to chart your workouts so you see the improvements. By tracking your progress, you know whether you are doing more reps than before, running faster, or exercising more often. All these will help you want to keep going.
If you still want to gain weight fast and safely, you can eat more calories than what your body burns. Eating plenty of protein will also be helpful as muscle is made of protein. You can take high-protein foods or take high-quality protein powder.
After working out or achieving a goal, treat yourself. Choose rewards, such as a massage, a ball game, a new outfit, get a tattoo, get professional photos taken, or whatever you enjoy!
But if you want to reward yourself wisely while continuing to aim high on your health journey, you may consider getting new workout gear, see a movie (action movie to pump you up or comedy movie to increase your dopamine), go snowboarding, or hit the beach to get some vitamin D.
10. Use Visualization
One of the best ways to jumpstart your motivation for working out regularly can be found in the simple practice of visualization. Often times, we see exercise as something to dread, or as a painful experience.
However, if you can intentionally visualize yourself enjoying exercising, you can dramatically increase the odds of your taking action to start doing it.
So, the next time you feel less than motivated to get to the gym, just close your eyes for a few seconds, and visualize yourself breaking a healthy sweat in the gym. You’ll be amazed at how much more inclined you’ll be to follow through and start exercising.
Related: Health is Wealth
We hope you’ve regained your enthusiasm to get moving by reading these tips. We encourage you to make small, incremental changes to your exercise routine as they will altogether add up to big results.
We understand that the pandemic may have drained some of your motivation to exercise, but it should also be the reason why you should not ditch your workout routine. After all, nothing is more important nowadays than everyone’s health.
Strive to be a better you!
PS – If you enjoyed this article about finding the motivation to exercise, you’ll likely enjoy this health guide with tips on how to get and stay healthy.
7 CONVINCING REASONS WHY HEALTH IS WEALTH
Health is one of the most important aspects of a strong and vibrant life. In looking at why health is wealth, it’s easy to see that without good health, our lives could be pretty miserable. People often joke about this fact, especially when times are tough. For instance, after a job loss or financial tragedy, you almost always hear people say, “at least you have your health, right?” As difficult as that is to hear when you’re going through something traumatic or difficult, it does have a serious element of truth to it.
The Real Health Is Wealth Meaning
Of course, there is nothing wrong with wanting to be successful and have a comfortable lifestyle. That’s naturally part of life. Keep in mind though that without a healthy mind, body, and spirit, your life won’t be everything you need it to be. The real health is wealth meaning goes back to the old proverb that means having a total state of optimal wellbeing is really the ultimate goal in life that will allow you to be intrinsically (naturally) well off at your core. It has nothing to do with money, but has everything to do with achieving the greatness of being you.
As the ancient Roman poet, Virgil stated, “the greatest health is wealth.” It’s where this saying first came to fruition and consciousness as an asset over actual money. Or back in those days, it was gold, silver, or bronze riches. Virgil, unfortunately, suffered ill health throughout most of his life, so that’s the reason he probably coined the proverb about why health is wealth. It was something he regretted not having.
Wit that being said, let’s explore some of the best reasons, as to why health is wealth and why being grateful when you are healthy, is something we should all strive for.
Best Reasons Why Health Is Wealth
1. Being Sick Costs Money
Even if you have excellent health insurance, there’s still money involved with being sick. Co-pays, medication costs, and time away from work equal a big chunk of change out of your bank account. To be able to live your life to the fullest and achieve your dreams, it’s vital to be healthy in the process.
Being sick derails your life in a very real way. Think of all the people that had to step out of the workforce, after getting sick and almost dying in the process. It’s not an easy feat to come back from any extended illness.
2. A Healthy Body Gives You Confidence
Having a body that is physically healthy and fit can give you confidence in all aspects of your life. That includes your job prospects, dating life, your family, and friends. When you have confidence because you’re in great health, it can bleed over into being beneficial for all parts of your world.
Being a healthy person who values themselves will achieve more in life than those who aren’t feeling that well most of the time. Everyone has that friend who is always miserable, complaining about every little ache and pain they have. You definitely don’t want to be that person.
Related: Fitness & Success
3. It’s About More Than Physical Fitness
Health is wealth meaning is about more than just “physical” health, it encompasses full body, mind, and spiritual wellness. So don’t just think of the health and non-monetary value of “wealth” being just about the physical body, because true health is so much more. This is especially true when it comes to mental wellbeing and feeling good about who you are as a person.
4. Healthy People Are More Productive
Sick people just generally aren’t as productive as healthy people. They need more time off, sleep, and have days where they just can’t get out of bed. That’s fine on occasion when you have a cold or the flu, but healthy people, in general, are way more productive. When you have good health, you’ll be able to be proactive about every aspect of your day-to-day life.
5. Spend Quality Time With Those You Love
Being healthy in relationships requires that you get to spend time with those you love. When you are healthy, that is more enjoyable and easy to do. You want to see and connect with others. When you are ill, sometimes it’s easier to just crawl into your bedroom to shut out the world.
Having beneficial relationships with family and friends is one of life’s true treasures that connects to being a healthy and satisfied person.
6. Money Can’t Buy Health
All the money in the world isn’t going to buy you health, if you have a serious illness or disease, due to lifestyle factors. Are you stopping for greasy fast food on the way home from work too many days per week? If you haven’t exactly treated your body like a temple throughout your life, and who really has been perfect about not smoking, drinking in moderation, or eating the perfect diet?
Truly, no one, but if you’ve paid attention to your lifestyle habits to prevent certain premature sicknesses, then you won’t end up frail and ill for the most part. Money cannot buy health when you’ve been careless about not taking care of yourself.
Related: Healthy Routines
7. Wealth Cannot Buy Happiness
Here’s the big picture when it comes to why health is wealth. Wealth cannot in the end buy happiness. And you may be thinking, man, I’d feel pretty fantastic riding around in a Ferrari, throwing money at all of my problems.
Having that excessive cash may work for a while, but not guarantee you long-term happiness. Whereas, being healthy can make you a more content and pleasant person for life. When you wake up every day feeling good deep down inside physically, mentally, and throughout your soul, you’ll notice that life is pretty great.
Gandhi once said, “It is health that is real wealth and not pieces of gold and silver.” What he was saying was that health is truly the foundation for a good life, no matter how much money you have. Once you discover that, you’ll have a much more fulfilling life. So, in the end, thank your lucky stars if you’re healthy and feel good.
Till next time,
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