What Is “Women’s Fitness and Health,” Anyway?

While it may seem straightforward in its name, what do women’s fitness and health actually encompass? Hint: it’s more than reproductive health, hormones, and PMS (though that does comprise a significant branch of women’s wellness!) Important topics in women’s fitness and health include diet and exercises that are best suited for a woman’s unique makeup, specific issues (such as bladder health and bone density) and symptoms that are unique to the female body, and even mental and emotional health as it pertains to the female life experience.

Some Stuff You (Maybe) Didn’t Know About Women’s Bodies

As women, we have some pretty unique health challenges that differentiate our bodies from our male counterparts (as a note: this is referencing data on biological sex and the corresponding physiological makeup).

Women may have different oral health experiences than men. A scholarly article from 2001 reported that women’s hormones influence oral health and that “the health of a woman’s body and oral cavities are bidirectional.”

Why does women’s fitness differ from men’s? Because the composition between the female and male body differs; men tend to have more lean muscle, whereas women carry more fat (this can affect metabolism and metabolic disease risk, too). With different body types, the best exercises for women will be different!

Iron-deficiency anemia affects more women than men, which can cause significant fatigue (among other symptoms). And, autoimmune diseases affect women 2:1 compared to men. 

Quick Health Tips From a Hormone Expert

Lara Briden, ND, a Naturopathic Doctor with more than twenty years of experience in women’s health (and the author of Period Repair Manual and Hormone Repair Manual), tells FitOn:

Don’t Restrict: “Young women need to be careful with a low-carb or keto diet because undereating carbs can cause some women to lose their period — especially women under 30 who have not yet matured their menstrual cycle.”

And aside from promoting an unhealthy relationship with food, extreme dieting can actually backfire — that’s right, it can cause you to hold on to weight! So, ladies, it’s time to ditch the diet mindset. Rather than deeming foods “good” or “bad” or focusing on calories, try to focus on what you’re adding in. Think of food as fuel and nourishment!

Get Outside. “Walking within nature or “green exercise” supports the parasympathetic part of the nervous system that promotes sleep, healthy digestion, and emotional resilience.” And, it doesn’t have to be a lengthy ordeal — we know you’re busy! According to research, you can get all of the benefits with as little as 10 minutes a day in nature.

Time Your Workouts. “Estrogen is anabolic, which means it helps to build muscle. That’s why women find it easier to gain muscle in the first half of the menstrual cycle when estrogen is high (And harder to gain muscle with menopause, when estrogen is lower).” So consider adjusting your workout schedule accordingly! Learn how to work out based on your menstrual cycle here! 

Work Your Muscles. “Muscle is a beneficial endocrine organ, which is why strength training has been found to improve hot flashes, cognition, and brain health during the menopause transition.”

How Exercise Helps Women Stay Healthy

The good news: all exercise is good exercise. And there’s no such thing as a “girl workout” (a solid Pilates workout will ignite your abs regardless of your gender identity or biological makeup) — so whatever gets YOU excited is going to be great for your body, mind, and future!

General Benefits of Exercise 

Regardless of sex, gender, age, build, or whether you prefer Tabata to ballet barre, exercise benefits all of our health universally.

Physical Health

Whether your goal is sleeping better, improving your metabolism, building more muscle, or increasing your stamina — exercise has got you covered.

Mental health

You know that totally-relaxed, euphoric feeling you get after you crush a solid workout? It’s not all in your head! From lowering stress to boosting your mood, physical activity has a profound effect on your mental health. In fact, exercise has been shown in studies to directly improve mental, emotional, and psychological wellbeing. This includes decreased anxiety and stress, improved self-esteem and confidence, and even enhanced cognitive function. Whether it’s mind-clearing yoga or mood-boosting dance, the benefits are powerful.

Bone and Joint Health Support

Bone density is a concern for women (particularly in the over-65 category) as osteoporosis is nearly five times more common in women. Exercise can help your bones and joints stay strong, so you’re mobile and fierce no matter what your age.

YES, You Can Lift Weights

Speaking of bone density, there’s something we need to clear up: “lifting makes women bulky” is a myth we seriously need to debunk. You simply won’t “bulk” unless you’re on a plan to do so — our hormones are not set up to allow our bodies to create that built-out muscle you see in some male bodies (this comes from high levels of testosterone).

RELATED: No, Strength Training Won’t Make You Bulky 

Healthy Eating Tips

It probably comes as no surprise that eating a healthy, wholesome diet serves to benefit all bodies, including the female body. But it’s important to keep in mind that everyone’s body is different — your diet might require different types of foods than your mom, sister, cousin, or best friend. We’ve all got a completely unique makeup; that said, there are some healthy eating tips that are (almost) universal when it comes to women’s fitness and health.

Focus on REAL Food

Add as many wholesome, unprocessed foods into your diet as you can. You don’t necessarily need to eliminate anything as much as you’ll want to add in the good stuff. 

Think about crowding out those not-so-healthy choices with nutrient-dense foods. Try these healthy swaps.

• Mayo: swap for plain Greek yogurt
• French Fries: swap for homemade sweet potato fries 
• Sugar-sweetened dairy latte: swap for an unsweetened dairy-free latte made with coconut milk and cinnamon
• Croutons: swap for toasted nuts or seeds
• Dried fruit: swap for fresh fruit
• White bread sandwich: swap for a grain-free tortilla or lettuce wrap

If you’re wondering what the best foods are for you and your goals, check in with your doctor and/or dietitian.

Stay Hydrated

An estimated 75% of Americans are chronically dehydrated — don’t let this be you! It might seem like no biggie, but inadequate water intake can lead to fatigue, irritability, constipation, and other health conditions. Plus, it can even lead to weight gain and decreased fitness performance! So, be one less dehydrated woman by carrying around a reusable water bottle to refill throughout the day. Need a flavor boost? Try some freshly squeezed lemon in your water and consider adding some hydrating foods to your diet too, like melons, oranges, berries, cucumbers, and soups.

RELATED: The Ultimate Guide to Hydration

Enjoy a Protein-Rich Breakfast

Get your protein in early. “Eating protein by 10 am sends beneficial signals to the ‘clock genes’ that regulate insulin and metabolism,” says Dr. Briden. “That’s why a protein breakfast can help to regulate circadian rhythm and promote weight loss.” 

Some great protein-packed breakfast options include:

•  A veggie omelet with a piece of toast and mashed avocado
•  Chia seed pudding topped with nuts, seeds, and berries 
• A peanut butter banana smoothie made with an optional scoop of protein 
• Greek yogurt mixed with fresh fruit, cinnamon, and granola

Focus on Nutrient-Rich Foods 

Ensure you’re getting calcium, iron, and folate. These will help to counteract the predisposition to the aforementioned anemias and bone density issues. Some great calcium-rich foods include broccoli, dark leafy greens, and yogurt. Red meat, legumes, and spinach are great sources of dietary iron. To add more folate-rich foods to your diet, consider trying avocados, eggs, and legumes. 

Sleep and Stress Management For Women

When it comes to supporting women’s health and wellness, it’s imperative to ensure you’re working with a solid foundation of mental health management and sleep (the two go hand in hand!) so the rest of your health can follow suit. This is the foundation you’re building the rest of the house on — make sure your foundation isn’t quicksand!

Invest in Therapy

Therapy is like the gym — it’s for when you’re feeling great and when you need to get your butt into shape. Start therapy when you’re feeling happy, and you’ll strengthen your tools for when you hit a slump. 

Prioritize Sleep

70 million (or more) Americans are chronically sleep-deprived. Get your butt to bed! After all, sleep is beneficial for just about everything. From supporting weight loss goals and reducing sugar cravings to regulating your mood and boosting performance, sleep is nothing to skimp on. 

In need of a little guidance? Try these sleep tips and consider a FitOn before bed meditation to help calm the mind and body before bed. 

Create a Bedtime Routine

Whether it’s a warm shower (see below), journaling, a hot tea, or a good book, get your brain to wind down a bit — and then slip into a slumber.

“A warm bath or shower an hour or two before bed makes it easier to fall asleep and stay asleep,” says Dr. Briden. “It works by temporarily raising body temperature and then allowing it to drop again, which promotes sleep. According to research, a bath in the afternoon can also help to normalize circadian rhythm and improve mood.”

Products to Enhance Your Health Journey

Listen — you don’t need products to get your health in check… but sometimes it’s just fun. And sometimes, buying that shiny new item or tactile object can get you more excited about that healthy routine (enter: cute workout gear, pretty electronic toothbrushes, and anything that brings joy to your women’s fitness routine).

Founded by women, for women. Here are some of our favorite women’s fitness and wellness products made by powerful women, just like you!

FitOn PRO Membership

Personalized meals, hundreds of recipes, premium music, and a truly custom workout experience for your body.

FitOn Accessories

With FitOn accessories, you can re-imagine your workout experience with high-quality, luxe, and functional accessories designed with YOU in mind! Upgrade your workout with a Get Your FitOn mat, resistance bands, a hydrate me water bottle, or treat yourself to the get your FitOn kit!

Cora Organic Cotton Tampons

Changing the women’s wellness game with organic and pesticide-free products. Know what you’re putting in your body, ladies!

Cocofloss Fresh Coconuts Floss

Thanks to the Cu sisters, turn a mundane habit into something fun with this tropical floss.

Slip Silk Sleep Mask 

To get even more excited about going to bed on time and getting deep sleep.

Carbon 38 High Rise 7/8 Legging

Good leggings can banish even the most unmotivated of energies (and boost confidence!).

Cocokind Oil to Milk Cleanser

For stressed skin that needs soothing, try Cocokind’s best-selling cleanser. Non-toxic, conscious beauty for all skin types.

Manduka Yoga and Meditation Bolster

Get grounded and feel comfortable doing so.

Kopari Deodorant

Aside from keeping you smelling fresh and clean, this non-toxic deodorant will also keep you from absorbing harsh toxins and hormone disruptors found in traditional deodorants. Remember: what you put on your body is just as important as what you put in your body! After all, your skin is your largest organ.

Final Thoughts

Touch base with your doctor often. Get an annual women’s wellness exam and blood work. Ask your dentist how your hormones might impact your dental health, and ensure you’re taking every step possible to manage your stress and care for yourself. Work out in ways that feel good, eat wholesome foods, build your muscles, sleep well, hydrate, and listen to your body. Don’t ignore any symptoms!

We get it — women’s fitness and wellness is an entire universe, and this is just the tip of the iceberg. But, we hope this women’s fitness and wellness guide leads you down some exciting paths to improve your overall wellbeing so you can thrive!

The post The Ultimate Guide to Women’s Fitness & Wellness appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

If reducing your sugar intake feels intimidating at first, think about this like you would look at cultivating a workout routine or perfecting sleep hygiene — give yourself time, compassion, and gratitude for embarking on an important health goal. Once it’s a part of your every day, you’ll feel refreshed and can see positive impacts on your health, from reduced anxiety and stress to a healthier gut.

Here, we outline everything you need to know about reducing sugar in your diet, from how to decode nutrition labels to the six tips to set you up for sweet success.

What is Sugar?

Sugar is a catch-all, sometimes confusing word that encompasses sweet carbohydrates found naturally in fruits, vegetables, and dairy as well as added sugars like table sugar that are added during prep or processing to preserve, sweeten, or change the texture of ingredients. Sucrose, fructose, glucose, maple syrup, molasses, honey — they’re all forms of sugar.

Despite the huge variety, sugar is a relatively new addition to the human diet. Thousands of years ago, we subsisted on mostly plants and meat, making for a nutrient- and fiber-rich lifestyle. Honey was one of the few outlets to sweet, but that was a rare indulgence.

Your Body on Sugar

Maybe you want to celebrate a work milestone, finally got the kids in bed, or had a really challenging week. Do you consider sweets your reward? Your brain might. Not only is your (and everyone else’s) body hard-wired to crave sugar because it enables us to store fat, but sugar is also deeply connected to your body’s central nervous system. When you consume sweets, the body encourages the release of the happy-inducing neurotransmitter dopamine. And because your body registers dopamine as a reward, it makes you want to repeat the process. Cue the cravings. One study found that foods “high in added sugar, can induce reward and craving that are at least comparable to addictive drugs.”

That doesn’t mean you can’t treat yourself to the occasional candy, baked good, or chocolate cake, but excessive amounts of added sugars can have a major impact on your health. When we eat too much sugar, our reward system kicks into overdrive and it becomes less about getting your necessary calories and more about compulsive overeating, which can lead to a laundry list of health issues. 

Unlike natural sugars that can provide energy and are balanced by other nutrients — for example, fruit which also offers fiber — experts say there’s nothing redeeming about refined sugars.

That said, it’s important to note that your body doesn’t have a radar for natural sugars vs. added sugars. Both go through the same process in your body, but the difference is how long that process takes. Since naturally occurring sugars are paired with soluble fiber, it takes longer for your body to break down the elements. On the flip side, your body absorbs added sugars much faster, which sets off a chain reaction. Your blood sugar shoots up, insulin spikes, and you end up feeling hungrier. Translation? A potential to go overboard.

How Much Sugar is Too Much Sugar?

The American Heart Association recommends adult females consume less than 6 teaspoons (about 25 grams) and adult males consume less than 9 teaspoons (about 38 grams) of sugar daily. Those might be the guidelines, but the reality isn’t even close. On average, Americans take in three to six times that amount. A 2017 estimate found that the average American consumes about 66 lbs of added sugar per year (about 82 grams per day). For comparison, in 1790, Americans reportedly consumed only 8 lbs of sugar annually per person.

Foods with Hidden Sugar

A sports drink after a workout, soda on pizza night, sharing an ice cream cone with your child — these are probably what you think of when you hear “sugar,” but sugar creeps up in surprising places, from tortillas to pickles. Researchers at Purdue University rounded up some common kitchen items that are hidden sources of added sugar:

• Bagels
• Olives
• Mustard
• Burgers
• Cereal
• Cold cuts

What About Artificial Sweeteners?

From diet sodas to “sugar-free” candy, there are a lot of foods and drinks that use artificial or nonnutritive sweeteners that are lower in calories than regular sugar and generally pack a sweeter punch. 

But research is mixed. Some reports show that it can result in consuming fewer calories overall, but others believe that artificial sweeteners can increase inflammation and amplify sugar cravings, making you consume more calories and negating any low-calorie benefit.

How to Reduce Your Sugar Intake in 6 Simple Steps

You’ve done the research — now it’s time to put everything you’ve learned into practice. Here are six ways to cut down on sugar while still enjoying some of your favorite foods:

#1 Read Labels

Just like you comparison-shop for prices, the same goes for nutrition. Check labels for grams of sugar on packaged foods. You may be surprised to find the amounts of added sugars can vary widely on everything from iced tea to salad dressing.

#2 Taper the Sugar in Your Morning Coffee

A cup of coffee in the morning is a staple for many of us, but if you’re adding creamer and a spoonful of sugar or using a sweetened creamer in that morning cup,  you may be unintentionally adding more sugar than you think. A simple place to start reducing your sugar intake is to slowly cut down on how much sugar you add to your daily cup of coffee. As with most healthy routines, it takes practice, but with time you may actually start to enjoy your coffee more with way less sweetener. 

#3 Eat Regularly — and Embrace Fats

Missing meals or going too long without eating may cause blood sugar levels to dip. Load up on healthy, high-fat foods like sliced avocado, nuts and seeds, and nut butters to keep you full.

#4 Swap Soda for Sparkling Water

Crave something bubbly with your meal? Instead of popping open a sugar-laden soda or fruit drink, sub in a sparkling water that can mimic that fizzy feeling. If you’re in need of some sweet, add slices of citrus, strawberries, or other fruit.

#5 Sweeten Foods Yourself

Opt for unsweetened versions of your go-to groceries, like yogurt or iced tea, then mix in just enough honey, sugar, or other sweetener. Keep the same philosophy in mind when cooking at home; you can often reduce the amount of recommended sugar by as much as a half. When you take control, you almost always use less than what would’ve originally been used. Bonus tip: Add inherently sweet spices like cinnamon or cardamom to mimic the mouthfeel.

#6 Get Enough Sleep

Skimping on zzz’s means triggering hunger hormones that might encourage you to reach for that chocolate bar or sugary beverage at 3 p.m. for an energy boost. 

Check out our Ultimate Guide to Sleep for tips on how to make bedtime a priority. 

Stick With It

One of the best ways to curb your sugar intake is to see it as a health-boosting lifestyle shift rather than deprivation. Some days may be more challenging than others, particularly in the beginning when withdrawal and cravings can feel insurmountable, but making sugar a treat rather than an everyday need can help you achieve your health goals and empower you to be your best self.

Ready to get started and see just how easy and delicious healthy eating can be? Consider joining FitOn PRO for access to personalized meal plans and exclusive recipes to reach your fitness goals faster without counting calories and with foods you’ll love to eat.

The post Ultimate Guide to Reducing Your Sugar Intake appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

But while these options may be convenient, inexpensive, and delicious, eating too many of them can result in some unsavory health outcomes. 

What Are Processed Foods?

Processed food includes food that has been modified from the natural state and can include being cooked, canned, frozen, preserved, or fortified. Technically speaking, any food that has been cooked, baked, or cut is considered to be processed. 

There are some processed foods that are actually healthy — think frozen produce, canned tuna fish, and unsweetened yogurts. These foods are taken from their natural state and processed in some way. 

However, there are other processed foods that are not the best choices when trying to follow a healthy lifestyle. 

Heavily processed foods like frozen pizzas, canned soups preserved with salt, and cookies do not offer much in terms of health benefits to your body. Key ingredients to watch out for when avoiding unhealthy processed foods include sugar, salt, preservatives, and hydrogenated oils. 

Why We Should Avoid Processed Foods 

In today’s busy world, avoiding processed foods can be nearly impossible, but ultra-processed (or heavily processed) foods should be avoided.  

Experts agree that eating too many of these foods is linked to an increased risk of cardiovascular disease, obesity, among many other health risks. 

Conversely, eating less-processed foods like beans, fruits, and vegetables is linked to risk reduction of certain outcomes, including type 2 diabetes.

5 Hacks to Avoid Processed Foods 

If you are used to eating ultra-processed foods, opting for living a processed food-free lifestyle can be challenging. But with these tips, avoiding processed foods can be both simple and delicious at the same time. 

#1 Embrace Meal Planning

Ultra-processed foods tend to be a solution for busy folks who need a quick meal. However, if you meal plan successfully, you can avoid the dinnertime rush and have a balanced and healthy meal planned for you when you are ready to chow down. Not only will this help you avoid ordering that pepperoni pizza because you are famished and have nothing to cook, but it may also save you some money in the long run. 

Meal planning can also help you strategize your weeks and make sure that you have minimally processed foods on the menu. 

RELATED: Ultimate Guide to Meal Planning

#2 Have Unprocessed Food Like Fruits, Vegetables, and Nuts Well-Stocked in Your Kitchen

Being armed with healthy and unprocessed food will help you make good choices at snack time. Instead of grabbing a bag of chips, opting for a fresh pear or handful of almonds will provide you with more nutrients and no salt. Stocking up on these healthy foods will make sure that you are never left without healthy options at your fingertips.

#3 Take Time to Make a Grocery List — and Stick With it

When grocery shopping, it may be tempting to snag a bag of freshly baked cookies or other treats. But if you commit to only buying food that is on your grocery list, you will have an easier time not impulse buying goodies that don’t offer much in the nutrition department.  Load your grocery cart with fresh produce, nuts, grains, and legumes to fuel your body in a healthy way.

#4 Always Have Convenient Snacks When You Are On-The-Go

When hunger strikes, it is tempting to run into a gas station and grab a candy bar or a coffee shop and snag a fresh scone. But if you have healthy snacks in your bag or in your car, you can resist temptation and enjoy a healthy snack that isn’t loaded with unhealthy ingredients. 

Some great grab-and-go options that travel well include dried (no sugar added) fruit, roasted nuts, and sliced carrot sticks. 

#5 Become a Food Label Detective 

When trying to avoid ultra-processed foods, there are certain “watch out” items you can look for on food labels. Trans-fats, hydrogenated oils, artificial flavorings, salt, and sugar are items that scream processed and should be avoided as much as possible. Generally speaking, the fewer ingredients, the better. 

Processed Food Healthy Swaps 

Limiting ultra-processed foods can be simple with a little know-how. Healthy swaps can make the transition to eating less processed foods much easier and can result in some healthy outcomes. 

Some processed healthy food swaps you can try on for size include:

Salad Dressing Swaps: Choose oil and vinegar as a salad dressing instead of bottled dressings. 

Sandwich Swaps: Enjoy a sandwich made of fresh meats like sliced turkey instead of deli meats. 

Snack Swaps: Snack on sweet and chewy raisins instead of candy when the sweet tooth strikes. When you are craving something crunchy, opt for roasted nuts instead of snacks like cheese puffs. Use vegetable slices instead of processed crackers and enjoy with hummus, salsa, and other dips.

Healthy Eating Does Not Mean Deprivation

While it may seem challenging to give up processed foods, there are plenty of delicious healthy food swaps that actually taste good and that healthy eating doesn’t mean deprivation. We can still enjoy that favorite dessert, but with some healthy swaps. Just know that limiting processed foods is worth it in the long run and can ultimately result in a healthier version of yourself. 

Ready to see just how easy meal planning can be? Consider joining FitOn PRO for access to personalized meal plans and exclusive recipes to reach your fitness goals faster without counting calories and with foods you’ll love to eat.

The post Ultimate Guide To Saying No to Processed Foods appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

What is “Healthy Eating”? 

While there are some general rules of thumb, there is no one right way to eat healthy. What’s healthy for your friend, for example, may not work for you. Factors such as metabolism, activity level, cultural foods, and digestion all create variability in what constitutes healthy. 

Instead of focusing on consuming or eliminating specific foods, focus on tuning into your body to see which foods you crave and make you feel your best throughout the day. Consider what foods give you energy and sustain you throughout the day and take note of what foods make you feel full but not sluggish. This can take time and practice and a food journal could be a great aid in helping you record which foods make you feel nourished and energized.

If you have a hard time eating intuitively, you could try eating your indigenous cultural foods. You can also think about what your great-grandparents ate. Did they eat out of a box or package? Did their ingredient list consist of chemicals you can’t even pronounce? Probably not — that’s why a whole foods approach is typically a safe bet. 

Experimenting with different diets can also be a good approach if you don’t have one. For example, the Mediterranean diet has been researched extensively and recognized by the World Health Organization as the healthiest diet. This and other whole food diets can be a great place to start finding the eating approach that helps you feel your best. 

RELATED: The Healthiest Foods For The Most Popular Eating Plans

The Ultimate Guide to Healthy Eating 

Regardless of your approach, whole foods should be the foundation of any healthy diet. Studies show that these types of foods can help reduce the risk of cardiovascular and other diseases. Whole foods refer to foods in their natural state versus their broken down or processed forms (e.g., baked potato vs. instant mashed potatoes). Below are some general guidelines when planning your healthy eating approach.

Eat the Rainbow    

Filling your plate with a variety of colorful fruits and vegetables is a great way to support health, and the World Health Organization suggests five portions of fruits and vegetables per day. While that may sound like a lot, there are plenty of delicious ways to fit more colorful foods into your diet! 

Here are some great options, plus hacks on getting more of them into your healthy eating plan. 

Red Foods

Apples, berries, tomatoes, and red onions are all delicious options. Try sliced apple and almond butter as a delicious snack, adding sliced tomatoes on top of a salad, and adding chopped onions to veggie tacos! 

Orange and Yellow Foods

Consider mangos, lemons, cantaloupe, carrots, butternut squash, and sweet potatoes. Try cubed sweet potatoes tossed in coconut oil with a sprinkle of ground cinnamon as a tasty side dish, cantaloupe paired with nuts and seeds for a healthy snack, and butternut squash soup. 

Green Foods

Brussels sprouts, asparagus, cucumbers, limes, and avocados are all great options. Try adding cubed avocado to smoothies, enjoying cucumbers with hummus, and pairing roasted brussels sprouts and asparagus with a main meal. 

Blue and Purple Foods

Eggplant, cabbage, figs, grapes, and berries are all excellent options. Try making a smoothie with mixed berries and grapes paired with nuts and seeds as a healthy snack. 

White and Brown Foods

Mushrooms, garlic, and bananas can all easily be added to a healthy diet. Consider adding bananas to smoothies and enjoying garlic with homemade tomato sauce. 

Here’s another tip — fill half your plate with a variety of fresh, seasonal, local, and organic fruits and vegetables when available. Be mindful of your portions of starchy vegetables (potatoes, peas, carrots, etc.,) and dried fruits as these typically contain more sugar and carbohydrates.

Choose Healthy Fats 

Not all fats are created equal. The term “bad fats” refers to inflammatory fats such as trans or hydrogenated fats. These are typically found in processed, fried, and fast foods as trans fats extend shelf life. Keep an eye out for these baked and fried foods and pre-packaged snacks and foods (e.g., doughnuts, cakes, pies, cookies, biscuits, and wafers) that contain industrially-produced trans-fats.

The most anti–inflammatory fats include Omega 3’s from wild or sustainably raised cold-water fish such as salmon, sardines, herring, etc. These should be included weekly in the diet or supplemented from a reliable source if lacking. When cooking with oils, look for monounsaturated fats such as olive oil and avocado oil over polyunsaturated fats. Coconut oil and ghee (clarified butter) can also be great for cooking.

One way to make your plate healthier is to include healthy fats in moderation, such as olives, nuts, avocados, coconut, nut butters, grass-fed dairy such as butter, or a nice drizzle of extra virgin olive oil.

Get Your Grains

When it comes to carbohydrates, whole grains with the bran and germ intact are best. This whole form offers more nutrition and fiber than processed grains, with less of a blood sugar spike and more satiety compared to processed grains. Whole grains include whole wheat, barley, steel cut oatmeal, brown and black rice, quinoa, amaranth, millet, teff, and buckwheat. 

Try using some of these variations in your recipes, as it’s a great way to get prebiotic fiber that feeds your gut microbiome, which is important for digestion. Purchasing sprouted grains or soaking them yourself enhances their absorptions and makes them easier to digest.

Pick Quality Proteins

Whether you prefer to get your protein from plant or animal sources, it’s still a great idea to have a variety. For animal sources, wild fish and seafood, pastured eggs, poultry, beef, pork, and dairy have the highest amounts of protein. 

A variety of plant-based sources of protein can ensure your body gets all the essential protein it needs, especially soy-based products such as tofu, tempeh, and seitan. Beans, nuts, lentils, peas, whole grains, and seeds are also great options.

When purchasing animal sources, do pay close attention to labels and opt for organic, non-GMO, wild-caught, grass-fed, and hormone-, antibiotic-, and pesticide-free whenever possible.

Skim on Sodium & Sugar

Most of us don’t actually get the majority of our sodium and sugar from a few salt shakes or sugar pours. In fact, packaged foods and fast foods are loaded with them. The next time you are shopping for marinara sauce, frozen food, cereals, or soup, have a close look at the nutrition label. 

The Dietary Guidelines for Americans recommends limiting sodium intake to less than 2,300 mg per day, about 1 teaspoon of salt. Eating such packaged and convenience foods will easily have you consuming much more. And just remember, every four grams of sugar is equal to a teaspoon of sugar. So, choosing a cereal that has 20 grams of sugar (per serving) will have you consuming 5 teaspoons of sugar. 

The best way to control your sodium and sugar intake is to check nutrition labels to see how much sodium and sugar is in a product before purchasing or consuming it. Pay close attention to snacks, flavored drinks, and even nut milk and creamers. But the absolute best way to control intake is to prepare your own meals as much as possible.

RELATED: Ultimate Guide to Meal Planning

Making Healthy Eating a Lifestyle Not a Diet

Eating healthy doesn’t have to be a burden. You can always do your best and follow an 80/20 rule or eat what you like in reasonable portions. This is easier said than done, so set yourself up for success. When dining out, order an appetizer portion or ask the server to only bring you a half portion (with the other half in a to-go container). You can also start by simply loading your plate with a variety of veggies and greens to ensure you are getting plenty of fiber and antioxidants.

One thing you will notice for sure is when you add in healthier options, the not-so-healthy foods seem to drop off. You will start feeling more satisfied and have less cravings as your body is getting more nourishment from whole foods.

Final Thoughts

Variety is the spice of life so aim to consume a wide variety of foods including fruit and vegetables, lean protein such as tofu or salmon, whole grains (brown rice or quinoa), and healthy fats such as avocado and extra virgin olive oil. 

When shopping, select whole unprocessed foods at least 80-90% of the time, paying close attention to sodium, sugar, and trans fats. Try different foods known for being healthy such Mediterranean cuisine, while honoring your heritage and cultural food preferences.

Ready to see just how delicious healthy eating can be? Consider joining FitOn PRO for access to personalized meal plans and exclusive recipes to reach your fitness goals faster without counting calories and with foods you’ll love to eat.

The post The Ultimate Guide To Healthy Eating appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

Building A Meditation Practice 

Well, easier said than done, right? Where do you even begin? Needless to say, there are many elements to consider when starting a meditation practice. That’s why we’ve created a step by step guide to make getting started with a meditation practice easier than ever!

Are you ready to quiet your mind? Here’s everything you need to know about meditation. 

The Benefits of Meditation

Reduce Stress  

Let’s face it. Stress isn’t going anywhere, anytime soon. If we can’t avoid it, why not learn how to better manage it? Luckily, one of the biggest benefits of starting a meditation practice is stress reduction. With over 200 studies confirming its stress-reducing benefits in a single review, we’re convinced. Research suggests mindfulness meditation can reduce the stress hormone, cortisol, helping to promote a feeling of calm. So, the next time you find yourself in a stressful situation, you may want to meditate on it!

Manage Anxiety 

Generalized Anxiety Disorder (GAD) affects 6.8 million adults — that’s 3.1% of the entire population! If you’ve ever experienced anxiety, you know the crippling effect it can have on even the simplest of tasks. Research suggests a daily meditation practice can help reduce feelings of anxiety — even a single mindfulness-based meditation has been shown to have benefits! 

Improve Sleep 

Do you ever feel like your mind gets a second wind before bed? As soon as your head hits the pillow, the off switch is nowhere to be found. Good news — starting a meditation practice may help. Meditation can shift your body into a parasympathetic state, the rest and digest mode. This can prime the body for sleep by reducing heart rate, slowing the breath, and quieting the mind. What’s more? Research suggests meditation increases the concentration of melatonin, the sleep hormone. 

RELATED: FitOn’s Ultimate Guide to Sleep 

Boost Concentration and Focus 

We all have those days where we just can’t seem to get anything done. When concentration is nowhere to be found, and your attention feels scattered, meditation may help (faster than you think!) A recent study found just two weeks of mindfulness meditation improved cognitive function and memory while reducing a wandering mind. It doesn’t need to be a long meditation, either! Research suggests a short 10-minute meditation can improve attention, even in inexperienced meditators — an encouraging tip when you’re first getting started with meditation!

Increase Self Esteem

It’s easy to fall into the comparison trap — we’ve all been there. If you find yourself questioning your self-worth and feeling bad about yourself, starting a meditation practice may help promote more positive self-awareness. Meditation helps to reframe our mindset, helping to eliminate negative feelings by turning them into positive ones. 

A recent study observed the effects of mindfulness meditation on brain activity, reporting increased self-esteem, improved positive self-focused thoughts, and a decrease in negative self-focused rumination. 

A Step By Step Guide on Starting a Meditation Practice

Create a Meditation Space 

Start by creating a meditation space. When you’re first getting started with meditation, external factors can easily divert attention away from your breath and focus. Try to minimize any distractions — your mind is already busy enough! 

Here are some tips to create your zen:

Find Any Feel-Good Space: This can be an entire room or a tiny corner! It doesn’t need to be extravagant, just an area where you feel calm. 

Choose a Brightly Lit Area: If possible, somewhere with natural light or a view of nature!

Keep The Noise to a Minimum: The quieter the better! If a noisy, high-traffic area is the only spot you’ve got, consider investing in headphones — they will be your best friend. 

Set The Mood: If you have the time and the resources, try diffusing lavender or playing calming music — this will send a signal to your brain that it’s time to relax. 

Find A Comfortable Seat 

The best way to approach your meditation practice is to start in a seated position. This can be on a pillow, a chair, a couch, or even the floor! The important thing here is to make sure you’re comfortable. No need for fancy cushions when you’re first getting started with meditation, but you may want to give your sit-bones a little support! After all, this practice is meant to reduce pain, not increase it! Once you find a comfortable seat, relax your shoulders, sit upright, and rest your hands on your legs. 

Start Small 

This is a marathon, not a sprint! When you’re first starting a meditation practice, start small. Commit to five minutes a day — even on the busiest of days, we all have five minutes to spare! The goal is to continue showing up to your seat each day — make this practice realistic and sustainable. As you get more comfortable with your meditation practice, increase the time! 

Focus on Your Breath

When you’re first getting started with meditation, focusing on your breath is one of the best tools to quiet your mind. Close your eyes, and begin to shift your focus inward. Start to slow down your breathing by taking a deep inhale through your nose and a slow exhale out. Continue this pattern, noticing your belly rise and fall with every breath. 

Counting the number of inhales and exhales may help to quiet your mind and guide your focus. 

Make It A Habit 

Getting started with meditation can feel uncomfortable at first, but continue showing up. The more you practice, the better you will feel! One of the best ways to make meditation a daily habit is to dedicate a specific time to your practice. Whether you meditate first thing in the morning or as a part of your nightly routine is up to you, but keeping it consistent will help you stay accountable! 

Try a Free FitOn Meditation 

Don’t know where to start? Meditate with FitOn! Following a guided meditation can make starting a meditation practice feel much more approachable. With a library full of free meditations, there’s something for everyone!  

FitOn Trainer Amanda Gilbert’s Tips on Starting a Meditation Practice 

Amanda Gilbert shared some tips on getting started with meditation. She said, start small and add your meditation in either before or after something you are already doing each day. Like your FitOn workouts! Tacking on a 5-10 minute meditation before or after your exercise routine will help you effortlessly start to build a daily habit of meditation. 

Finding The Best Type of Meditation For You 

When you’re first getting started with meditation, try experimenting with different techniques and times of the day. Find what works best for you! One of the best things about meditation is there’s no right or wrong way to do it. Here are some things to consider:

Start Your Day With a Morning Meditation

Meditate first thing in the morning. A morning practice can help you set the tone for the day — you may even find your mind is less distracted! Try a Morning Mindfulness meditation to center your thoughts.  

Fit Meditation Into Your Daily Routine

Hit the reset button on your day with a short meditation. If you find yourself feeling tired, stressed, or overwhelmed, press pause on the outside world and turn your attention inward. All you need is 5 minutes — try FitOn’s Get Calm Now. 

Deepen Your Sleep

Do you have trouble falling asleep? You may benefit from a bedtime meditation! Drift off to sleep with FitOn’s Goodnight Meditation. 

A Life-Long Practice 

There you have it. A step by step guide to building a meditation practice! Whether you’re just getting started with meditation or you’re a meditation expert, come back to this guide any time you feel stuck or need inspiration. 

Remember, meditation is a lifelong practice! Some days may feel more difficult than others — your mind may wander, and you may find yourself wanting to be anywhere else, but continue showing up through the struggles. Practice doesn’t mean perfect! The important thing is to stay consistent — all of the mind-body benefits are waiting for you!

Start Your Own Meditation Practice Today 

Now that you have all the tools you need, starting a meditation practice is simple! Are you ready to bring some zen into your life? Signing up for FitOn is free and comes with an entire meditation category! Gain access to a variety of meditations and workouts from expert trainers. 

The post The Ultimate Guide To Meditation appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

Sleep isn’t a luxury, it’s a necessity! According to a 2016 study, 1 and 3 American’s report they are sleep deprived. What’s more? Out of the Americans that do sleep within these recommended hours, 35% report poor sleep quality. We get it — life happens, and we aren’t always able to control when our head hits the pillow, but developing a good sleep routine is essential to getting the deep Zs that you need and deserve. If you’re tired of being tired, we have the top sleep tips for how to sleep better. 

The Importance of Sleep

Consider any area in your life that you want to improve — you’d be surprised how much sleep can affect it! Is weight loss your goal? Well, studies show increased sleep reduces hunger cravings while sleep deprivation, on the other hand, promotes fat storage. Are you working on lowering your stress levels? You guessed it, research suggests hitting the snooze button can help with that too.

According to the American Academy of Sleep Medicine, any amount of sleep below the recommended minimum of 7 hours is associated with declines in immune function, performance, and overall well being. Sleep deprivation increases the risk for weight gain, illness, and disease, and can even impact hormone health and mood. Needless to say, sleep is essential! 

If we’ve convinced you to hit the hay, it may not be as simple as turning out the lights. When it comes to sleep quality and sleep quantity, many factors are at play. Good news — we’ll give you all the do’s and don’ts to perfect your sleep hygiene, along with the best sleep tips. 

4 Habits That May Decrease Sleep Quality 

Technology Into the Bedroom 

Make your sleep environment a technology-free zone! This is one of the best sleep tips to improve your nightly routine. When you step into your bedroom, think of it as an opportunity to shut out the outside world. This is your time to relax and unwind as your body transitions into rest and digest mode. When you bring technology into the bedroom (think: your phone, computer, or TV) you’re also inviting in external stimuli. The body misinterprets this stimuli and shifts into a sympathetic state, which according to research, results in shorter sleep duration, low sleep efficiency, and insomnia. 

Caffeine Late In The Day 

We love a good cup of coffee — but not at the expense of our sleep! We’re not saying you need to break up with your liquid love, but consider setting some boundaries. While a cup of caffeine may energize you in the moment, reaching for that afternoon pick-me-up may make you more tired in the long run. Research shows caffeine’s lingering effects can have a major impact on our sleep cycle. One of our sleep tips? Avoid caffeine at least 6 hours before bed! Studies suggest anything less than this can dramatically disturb your sleep cycle.  

Alcohol Before Bed

Speaking of drinks to avoid before bed… you may want to consider adding alcohol to the list. If you’re thinking, “how can that be? Alcohol makes me sleepy,” why yes — alcohol can induce sleep, but it will likely disrupt it as well. The issue isn’t falling asleep, it’s staying asleep. After the alcohol has metabolized and left the body, the sleep-inducing effects of alcohol are essentially reversed. Do you find yourself waking up in the middle of the night after an evening cocktail? Research describes this as the “REM rebound.” Drinking alcohol before bed can inhibit our REM sleep cycle during the first half of the night, causing a rebound during the second half of the night. These sleep tips may have you rethinking your evening nightcap! 

Irregular Sleep Schedule   

Some nights you’re up until the crack of dawn binge-watching Netflix, other nights, lights are out by 8 pm. Sound like you? This irregular sleep schedule can be more detrimental than you may think. Research shows fluctuating sleep levels and irregular sleeping patterns increase the risk for issues such as obesity and heart disease by as much as 27%. In fact, the odds of developing metabolic syndrome increased by 23% for every hour of sleep fluctuation! With a few sleep tips, developing a healthy sleep schedule is easy. Keep reading for ways to optimize your sleep routine!   

7 Hacks For A Better Night’s Sleep

Meditation 

Meditating before bed is one of the best sleep tips to calm racing thoughts and promote mind-body relaxation. Studies show meditation can increase the production of melatonin while reducing cortisol levels, promoting more restful sleep, and reducing stress. When your thoughts are taking over, try a free FitOn Before Meditation to quiet your mind.

• Unclutter the Mind 
• Deepest Sleep Ever 
• Goodnight Meditation 
• Sleep Yoga Nidra
• Peace Out Bedtime 
• Rejuvenating Rest 

Don’t Go To Bed Hungry 

Late-night eaters — these sleep tips are for you! Eating small amounts of protein before bed may actually promote a restful night’s sleep. Research suggests the neurotransmitter glycine, found in protein-rich foods, can help to regulate the central nervous system and enhance sleep. Try a small spoonful of nut butter before bed to support neurotransmitter synthesis!

Want some more sleep tips? Here are the best foods to eat before bed.

Regulate Your Circadian Rhythm

Your circadian rhythm often referred to as your sleep-wake cycle, is your body’s biological clock. By going to bed and waking up at the same time every day, you help keep your body’s internal clock ticking in the right direction. When it’s dark out, your brain receives signals from the SCN (the part of your brain that controls your circadian rhythm) to produce the hormone melatonin, causing you to feel sleepy. When the sun rises, the SCN signals your body to wake up. Having a set sleep schedule helps keep this system on track, maintaining hormone homeostasis! 

Stay Away From Blue Light 

While we’re on the topic — blue light is a big no-no at night! Blue light, emitted from artificial light and the screens of electronics, disrupts the natural circadian rhythm, tricking your body into thinking it’s daytime. Exposure to blue light suppresses melatonin production, leading to increased feelings of alertness and cognitive stimulation. Not exactly how we want to feel before bedtime! 

Research suggests avoiding blue light and limiting screen use at least 2-3 hours before bed. If you need to use electronics in the evening, try blue-blocking glasses! 

Avoid Your Afternoon Pick-me-up 

When the afternoon slump hits, there are other ways to stay energized! Steer clear of stimulants in the late afternoon to avoid disrupting your sleep, one of our most important sleep tips. When you start zoning out, try some of these caffeine-free energizers! 

Move Your Body: It may seem counterintuitive, but exercise can be a great way to re-energize when you’re feeling tired! 

Mental Check-in: Mental exhaustion often leads to feelings of stress and fatigue. Check in with your body. Try a quick breathing exercise or meditation to shift your mindset. 

Hydrate: Did you know fatigue can be a sign of dehydration? Read FitOn’s Ultimate Guide to Hydration to help stay on top of your daily hydration goals. 

Build an Evening Sleep Routine 

If you’re going to prioritize any sleep tips, start by building an evening sleep routine. Developing a consistent routine can help your body naturally unwind and prepare for bed. You may even find yourself looking forward to it every night! This can be a great opportunity for some much-needed self-care. Put your phone down and power down your brain. Incorporating some of these sleep tips is a great place to start:

• Journal or meditate to clear your head
• Read or listen to an audiobook 
• Take an Epsom salt bath 
• Sip on a warming cup of tea or an anti-inflammatory latte 
• Diffuse a calming essential oil like lavender or eucalyptus 

RELATED: FitOn’s Ultimate Guide to Self-Care

Make Your Room A Spa

Did you know that your environment can affect your sleep? Light, temperature, and noise are all elements that contribute to your quality of shut-eye. With a few simple sleep tips, turn your bedroom into a soothing sleep sanctuary! 

Blackout curtains: Blackout curtains prevent external lights (think: street lights or headlights from passing cars) from disrupting your circadian rhythm. 

Keep it cool: The National Sleep Foundation found one of the most important factors in a restful night’s sleep is keeping the bedroom cool. Ideally, the thermostat should be set to a temperature between 60 to 67 degrees Fahrenheit. 

Noise-free zone: The term spa voice was developed for a reason! Keep the noise to a minimum. A sound machine or fan can help drown out external noise. 

Clear the clutter: Your room doesn’t need to be immaculate, but an organized space reduces stress and promotes feelings of relaxation.

More Sleep Tips For Your Best Night’s Sleep Every Night

20 Life-changing Sleep Tips 

When your body is ready to hit the sheets, but your mind won’t turn off, try these 20 life-changing sleep tips.

Getting Your Circadian Rhythm Back on Track 

Let your intuition take over by regulating your circadian rhythm. All you need to do is develop a regular sleep schedule, your body will do the rest! 

Evening Ritual Do’s and Don’ts For Better Sleep 

Our body craves routine. Try these sleep tips and start practicing good sleep hygiene! Here are the do’s and don’ts of a healthy evening ritual.  

The Bottom Line  

As you can see, when you snooze — you certainly don’t lose. Sleep is an essential part of our physical, mental, and emotional well-being! With plenty of sleep tips, you have all the tools to keep your battery fully charged.

The post The Ultimate Guide To Sleep appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

What is Self-Care?

First things first: self-care isn’t selfish or self-indulgent. It’s an important component of maintaining a happy, healthy lifestyle — and medical professionals agree. The World Health Organization defines it as “the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a health-care provider.” A 2004 American Journal of Nursing study describes it as “the self-initiated behavior that people choose to incorporate to promote good health and general well-being.”

Their view may have more of a clinical ring to it, but over time self-care has taken on a broader definition that’s just as much about doing what makes you happy to relieve stress.

In a nutshell, self-care is anything you want it to be, never a one-size-fits-all routine. For some, that’s morning affirmations; for others, it’s doing a face mask while listening to a podcast, and there are those who need a daily jog to clock in that me-time. No matter your preference, we’re big believers in a daily dose of self-care, even if it’s just 10 minutes.

Why Self-Care is So Important 

Numerous studies have concluded what many of us now know: self-care is rewarding. It can be a way to help you reduce stress, cultivate self-compassion, fortify friendships and sharpen your brain.

A 2018 study, for instance, found that medical students who actively took on self-care measures — like healthy eating, physical activity, spiritual growth, or time with loved ones — were less stressed out overall and said they enjoyed a better quality of life. Another report from 2015 looked at adolescents experiencing emotional distress. Self-care practices like sports, art, and their community of friends were instrumental in improving their mood.

So even though we know self-care has been scientifically proven to reap plenty of positives, why does it seem so difficult to do? 

Time is usually the culprit, with many of us thinking we can’t fit it in between work and family responsibilities. But just like consecutive days of not sleeping enough or multiple days of junk food sessions, it can catch up with you. And studies have shown that compounded stress can lead to high blood pressure, decreased immunity, digestive issues, and more.

That’s why it’s important to remember that your stress-busting strategy is unique to you. Your friend may find that release through reading, but you might like a HIIT workout. Do what works for you and keep it up, even if it’s just a quick practice every day.

5 Ideas to Start Your Own Self-Care Routine 

Establishing a self-care habit means finding the routine that’s right for you. You can use our ideas as a jumping-off point, figuring out what makes the most sense for your schedule, space, and happiness level.

#1 Meditation

Much like self-care, meditation doesn’t fall under one definition. It doesn’t have to be a daunting, hours-long session. It can be a 5-minute morning meditation while lying in bed or a walking meditation on a hiking trail. No matter your method, it’s all about mindfulness, which has been linked to improving mood and reducing cardiovascular risk factors like hypertension and type 2 diabetes. Wondering where to start? FitOn has a meditation category with plenty of options.

#2 Daily Movement 

Regular exercise — whether you’re into HIIT classes, yoga, or walks in the neighborhood — reduces stress, improves sleep, and boosts those feel-good emotions. And if you’re ready to get sweaty and get your heart pumping, rigorous exercise can also sharpen your memory and cognition. If you’re new to fitness, Harvard Medical School recommends starting with a few minutes every day and upping the amount by five to 10 minutes each week until you hit about 150 minutes per week. 

To add more movement into your self-care routine, take a look around the FitOn app to browse various workout categories and see what styles of exercise you love the most! 

#3 Fueling Your Body with Health-Boosting Foods

The old saying goes, “you are what you eat,” and you can feel just how true that rings after a few days of eating a well-rounded diet, one that includes fiber-rich vegetables and whole grains, lean protein, and plenty of water to stay hydrated. These foods serve as fuel to keep you going and keep you satiated, so you’re not reaching for that chocolate bar when you’re stressed. And remember, if you’ve indulged a little extra one day, don’t beat yourself up. Tomorrow is a new day.

#4 Find What Brings You Joy — and Do It More Often

Take stock of what you do every day, making a mental note of the things that make you happiest, whether it’s your workout, trying new recipes, or giving yourself scalp massages before bed. Don’t worry about what you think you’re supposed to do. Focus on what you actually enjoy because the more you inherently love it, the more likely you are to make it a habit.

#5 Get Enough Sleep

“I feel like a new person,” says anyone who finally gets peaceful, uninterrupted sleep. Studies have shown that catching enough zzz’s improves immunity, memory, and emotional balance, among other markers. While everyone’s needs are different, researchers agree that you should get at least 7–7.5 hours per night. To prep for proper sleep, avoid heavy meals or intense workouts before bedtime. And if you have stress on the mind as you head to bed, FitOn has a huge variety of sleep-themed meditations, like Deepest Sleep Ever and Goonight Meditation. 

More Inspiration For Starting Your Own Self-Care Routine 

The Best Self-Care Strategies 

Establishing a self-care routine is all about forming good-for-you habits. Here, we break down 12 upgrades to make to your self-care routine, from making movement a nonnegotiable to tips on improving your sleep habits. 

Our Go-To Guide For Recharging 

Maybe you start with one tech-free day a month or bust out that foam roller hiding in the closet. Whatever your refresh, we’ve curated easy, approachable ways to give your mental health some TLC with this guide to recharging.  

Life-Changing Sleep Hacks 

A good night’s sleep is the foundation for feeling your best, physically and emotionally. So we rounded up fun, accessible ways to clean up your sleep hygiene, including calming playlists, blackout curtains, and a bedtime snack (yes, really!). Read the 20 life-changing sleep hacks here. 

Support Your Immunity 

It goes beyond getting Vitamin C. A robust immune system depends on a well-rounded diet, healthy gut, quality sleep, and more. Add these immune-boosting ideas to your week — chances are, you’re practicing some of them already! Read more here. 

Defining Your Own Self-Care Routine

There are so many ways to practice self-care and getting your daily dose could be as simple as pressing play on a 5-minute FitOn meditation, making your favorite wholesome meal, or as elaborate as planning a staycation or booking your next salon appointment. It all comes down to what fills your cup — what leaves you feeling recharged? While self-care may look different for everyone, the important thing to remember is just how essential it is. Self-care is an integral part of any wellness journey. So, while you plan your workouts and meals for the week, be sure to pencil in some time for daily self-care too. 

The post The Ultimate Guide To Self-Care & Stress Reduction appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

The Benefits of Meal Planning

Meal planning is a trend that is not going away any time soon — and for good reason!

Having a plan laid out for what you will eat can arm you to make the best choices, combat “impulse eating,” and may even save you money in the long run. Plus, the simple act of meal planning has been shown to result in people eating more fruit and vegetables and a greater variety of foods overall — always a positive change when people are trying to eat well. 

The Ultimate Guide to Meal Planning: 7 Hacks to Make Meal Planning Easier

It is hard to dispute that meal planning has its benefits for people trying to live a healthier life. But, actually doing the meal planning can appear to be an overwhelming fete to the meal-planning novice. 

To make meal planning more approachable, and dare we say enjoyable, here are seven hacks to make meal planning easier:

Stick With Recipes You Love and Rotate Them

Meal planning doesn’t have to mean coming up with new meals and recipes every single week. Many people have their staple meals that they enjoy eating and cooking. If you know that some tried-and-true meals work for you, plan on sprinkling them into your meal plan to make sure you are still eating food you love. 

Embrace Sauces, Spices, and Herbs to Add Variety to Proteins and Grains

While a piece of grilled chicken breast, brown rice, and steamed veggies are good-for-you choices, they can be quite bland and unexciting. Pre-made healthy sauces, herbs, and spices can take otherwise ho-hum meals to exciting with little effort — plan on leaning on these items to make some delicious and simple meals. 

Double Your Dinner Recipes and Plan on Eating Leftovers For Lunch

Many people don’t have the luxury of having time and space to whip up a gourmet lunch in the middle of a workweek. To save time and effort, plan on doubling some dinner recipes and saving a portion to enjoy at lunchtime the next day. Get creative with how you plan on recycling your dishes. If you enjoyed spaghetti and meatballs one evening, whip up a meatball sub for lunch the next day. Broiled salmon for dinner? Make a salmon salad sandwich for tomorrow’s lunch. The possibilities are endless. 

Categorize Your Grocery List

Never go to the grocery store armed without a grocery list. Once you have your weekly meals planned out, create a list of ingredients that you know you will need. Taking a further step and categorizing your ingredient list will save you a ton of time in the grocery store aisles. Group produce, frozen food, grains, and more with each other to snag what you need in no time.

Prep Your Food as Soon as You Get Them

Before you store your groceries in the pantry and fridge, take an extra step to chop, dice, and wash your food. Having pre-chopped onions and pre-washed grapes ready-to-go in your fridge will save you a ton of time and effort later in the week — making meal prepping easy-breezy. 

Take Time to Learn How Your Meals Should Be Balanced

Experts agree that most people’s plates should have a similar balance of food groups. The USDA’s MyPlate food guide recommends filling half your plate with fruits and vegetables, a quarter with whole grains, and a quarter with lean protein. Keeping this guide in mind will help make planning meals a bit easier while ensuring that you are getting the right types of foods into your body. 

Take Time to Write Out Your Meal Plan Every Week, and Keep The Plan in an Easily Accessible Place

Whether your plan is written out on a template you found online, on a chalkboard, or in a planner, being able to view your meal plan will help you mentally plan out your day and not have any surprises. Include snacks and beverages into your meal plan to make sure you have everything you need for your healthy eating days. 

More Meal Planning Inspiration

The Healthiest Foods For The Most Popular Eating Plans

A Registered Dietitian shares her top food choices for five popular eating plans, including plant-based, keto, Whole30, paleo, and the Mediterranean diet.

The Top 10 Recipes to Try if You Just Started a Clean Eating Plan

These recipes make healthy eating easy! 

Make Healthy Eating Easier With Meal Planning 

If you are usually a “play-it-by-ear” eater, taking some time to meal plan can make eating healthier so much easier. Having a plan at your fingertips will help you think about your food unemotionally and will allow you to look at your “big picture” with ease. And after a few weeks, the practice will likely become second-nature and will surely be an enjoyable habit to get into. Bon Appetit!

Ready to see just how easy meal planning can be? Consider joining FitOn PRO for access to personalized meal plans and exclusive recipes to reach your fitness goals faster without counting calories and with foods you’ll love to eat.

The post The Ultimate Guide To Meal Planning appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

The Importance of Hydration 

 We often hear, ‘you are what you eat,’ but we are also what we drink. Water is involved in every type of cellular process in the body and critical for survival. In fact, our bodies are composed of roughly 60% water. Since we are mostly made up of water, we can’t survive for more than a few days without it since it maintains every function of our bodies. For those looking to improve their levels of physical fitness, proper hydration is even more critical to maximizing performance and results.

We spend so much time on our health and wellness, often overlooking hydration. You can work out as much as you want, invest in the best skincare line, and eat well but still not get enough water, which can undermine the results you’re seeking. Not getting an adequate amount of water can lead to dehydration, wreaking havoc on your body. Even mild dehydration may impact your performance, brain function, and mood. Beyond basic survival, let’s take a look at some of the benefits sufficient hydration can provide.

Fitness

Water helps to regulate your body temperature and lubricates your joints, both of which are essential to physical activity and a safe, effective fitness routine. Water is especially important when exercising because it replaces the fluids lost while sweating.

RELATED: FitOn’s Ultimate Guide to Starting a Home Fitness Routine 

Brain Function & Mood

Dehydration can negatively impact brain function resulting in impaired mood and concentration, headaches, reduced memory, anxiety, and fatigue.

Wellness & Beauty

Drinking water ensures basic functions take place in your body to support your health. Water, for example, flushes bacteria from your bladder, supports digestion, normalizes blood pressure, and stabilizes the heartbeat. Water is also essential for carrying nutrients and oxygen to your cells and can even help to reduce headaches. 

Hydration is essential for skin care as well. Dehydrated skin is more likely to appear dull and wrinkly. Conversely, proper hydration can foster better skin elasticity. 

How Much Water Do You Need?

So how is it that most people are not even aware of how much water they are drinking or need? Unlike hunger signals, thirst signals are harder to decipher, causing many people to confuse thirst for hunger.  

When it comes to how much water to drink daily, most people will tell you to drink eight glasses of water. In some cases, this should actually be more. Studies have produced varying recommendations over the years. The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is about 15.5 cups (3.7 liters) of fluids a day for men and about 11.5 cups (2.7 liters) of fluids a day for women. However, we consume some of our water needs from food, hence lowering those number of recommended cups, keeping in mind that this will vary from person to person. 

Ultimately, your water needs depend on many other factors such as your age, gender, body weight, pregnancy/breastfeeding, physical activity, diet, caffeine and alcohol consumption, health status, etc. Athletes and those who exercise frequently, for example, should hydrate more often throughout the day in addition to right before, during, and after a workout. 

What Counts as Part of Our Daily Hydration Goal?

You typically get about 20% of your water needs from food and about 80% from fluids. Even juices, milk, coffee, and tea can contribute to your hydration as they are composed mostly of water. Beware of drinks with added sugar and/or alcohol, as they typically provide more calories than hydration. Sports drinks with electrolytes can also be helpful as these minerals can help shuttle water into the cells. 

Many fruits and vegetables, such as watermelon and spinach, are almost 100% water by weight. Dairy products are also high in water content. So, eating water-rich foods in addition to drinking water throughout the day with meals, as well as between meals, will easily help you meet your needs. 

Healthiest Hydration Options

The best source for hydration is high-quality mineral water. Most people are not aware of the contaminants in tap water. The Environmental Working Groups has a Tap Water Database that decodes pollutants found in your local tap water. Here you can enter your zip code and check for these pollutants found in your tap water. You may be shocked at what you find, so please purchase a reputable, clean water filtration system. 

Sparkling water can also be a more interesting option. However, a recent study from Consumer Reports found carbonated drinks were more likely to include higher levels of PFAs (perfluoroalkyl substances). So, beware of those carbonated drinks found in cans with “natural flavors” and opt for those in glass bottles with diverse mineral content. 

Healthy options with high water content include:

• Water, sparkling water, juice, tea, coconut water, nut milk
• Low-sodium beef/chicken/vegetable broth
• Fruits, especially melons, berries, citrus, bananas, grapes, pineapples
• Vegetables like lettuce greens, spinach, cucumber, celery, cabbage, zucchini, tomatoes, peppers
• Dairy products like milk, yogurt, cottage cheese, and ricotta cheese

Hydration Hacks

The best way to meet your hydration needs is to keep a personal BPA-free water bottle(s) with you at all times to enhance consumption. A “Motivational Water Bottle” is also another great strategy as the bottle lists a timeline to help you keep track of your water intake. You could also purchase a case of high-quality mineral water (preferably stored in glass) and aim to finish a desired number of bottles to meet your needs. Either way, investing in high-quality water and environmentally safe bottles, in addition to having them in your constant periphery, will set you up for success. 

Also, consider adding some hydrating foods to your healthy eating plan like melons, oranges, and berries, as well as broth-based soups or salads with water-rich vegetables. You can also try spa water by adding in some fruit, herbs, or cucumbers. And there’s always sparkling water, herbal and fruit teas, and electrolytes to keep things more exciting.  

You can also gauge your hydration by examining the color of your urine — it should be a nice pale yellow (think lemonade). So, keep an eye on that urine color, as dark urine usually indicates that you are dehydrated. Those who suffer from fatigue, constipation, urinary tract infections, or kidney stones should pay close attention to their water intake as this could be a sign of dehydration.  

The Bottom Line 

Like many things in nutrition, there is no single formula for water consumption that will hydrate everyone. Consider your general health, your physical activity, and tune into your body’s signs such as thirst and hunger.  Knowing more about your body’s need for fluids will help you estimate how much water to drink each day. Water is essential to your health, and hydration is a must to your wellness journey and fitness plan.  Worry less about fulfilling a magical water quota and more about ways to eat hydrating foods and liquids. There are endless ways to stay hydrated to support your health needs and lifestyle, and your body will thank you for it.

The post The Ultimate Guide To Hydration appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

The Benefits of Home Fitness 

Home workouts not only have the potential to be just as effective as gym workouts, but they also come stacked with benefits that go beyond your health and physique. Home workouts help to:

Cut Down on Time

No more having to wait for any machines, navigating packed parking lots, or driving to and from the gym. With home workouts, you’ll save time, making it even easier to fit workouts into your busy schedule.  

Save Money

Turns out you definitely don’t need an expensive gym membership to work out. Home workouts make it easier than ever to stay in shape without having to spend money — so you can invest in another pair of joggers instead.   

Fit Workouts Into a Busy Schedule

Not only do home workouts help save you time, but because you can do them at any time, they are ideal for busy schedules. 

Provide Privacy

Home workouts give a little privacy if you have any insecurities about working out in public. 

Add Variety

Keep the variety going, so you never get bored or hit a plateau. Pop onto the FitOn app for your daily home workout!

Step by Step Guide on Starting Your Home Fitness Routine 

#1 Prep Your Sacred Workout Space

This is a simple step. Find the spot in your home where you’ll do your workouts… and make it fun! Whether it’s your living room or a private home gym, make your workout space your own. Organize your equipment, find a mat that makes you happy, maybe even have a meditation gong, folded sweat towels, or Evian spray to mist off in the middle of your workout. Make the space inviting and inspiring so you’re excited to be in it. 

#2 Set Your Fitness Goals and Find Your Inspiration

Why do you want to workout? Is it to lose weight? Feel stronger? Keep up with your kids? Improve your health? Reduce stress and anxiety? Whatever your reason(s), write them down and keep them somewhere visible. 

Then, create some goals. Oh yeah, and make them SMART (Specific, Measurable, Attainable, Relevant, and Timely). i.e., your goal is not to “lose weight,” your goal is to “lose 1 pound of body fat per week.” Then apply the same concept to your “how.” How will you reach your goals? i.e., I will do three days of strength training per week and X minutes of cardio per week. 

#3 Plan Out Your Workouts 

Based on your “how” goals and the CDC recommended 150 minutes of moderate-intensity activity or 75 minutes of vigorous aerobic activity and at least two strength-training sessions per week, plan out your workouts. It’s important to get specific about:

• What days you will workout. 
• What workouts you will do on each day.
• What time of day you will workout. 

Showing up with a plan is the first step to reaching your goals. And good news, you can schedule your workouts right in the FitOn app and set workout reminders, making it even easier to stay on top of your home workout goals. 

#4 Say Hello to Commitment 

Motivation is a super fun feeling. You feel invincible and convicted like nothing will stand in your way. Then, you have a rough night’s sleep, a personal issue comes up, or you have a hard day at work, and your motivation seemingly vanishes. This is why it’s so important to commit to your goals. Motivation is fleeting, but your commitment to work towards your goals every day is a choice you have full control over. 

#5 Track Your Progress and Goals

Knowing that your plan is working is the best way to keep your head in the game. However, sometimes it’s hard to notice progress if you aren’t paying attention to it. Whatever your personal fitness goal, find a way to keep measurable data about it, like losing inches, noticing your clothes fitting differently, having more energy, feeling more relaxed. Also, keep track of meeting your “how” goals. We love checking off the days as we meet our daily workout goals! 

Start Your Own Free Home Fitness Routine Without Equipment 

If you think you can’t get fit at home without any equipment, do we have news for you! With the right mix of exercises and your dedication, your body weight can be one of the best pieces of exercise equipment to build muscle, burn fat, and feel the healthiest you ever have. 

Home Workout Fitness Categories 

Another huge perk of home workouts is that you can add as much variety as you would like. With your specific FitOn program, you’ll have custom variety right at your fingertips! But, you can also select from various workout categories right in the app. 

You can choose from a variety of different class lengths, intensity levels, and trainers to find exactly what you are looking for. With FitOn, home workouts have never been easier. Sign up for free and browse workout categories here. 

More Inspiration For Starting Your Own Home Fitness Routine 

FitOn Challenges 

Select from a variety of challenges right in the app, including our monthly challenge where any 10 workouts count! Or, start your very own challenge, selecting workouts of your choice. Invite your friends for a little friendly competition! Sign up for free and start a challenge here. 

Beginner Squat Challenge

With 30-days of thigh and booty toning exercises, this Beginner Squat Challenge will hold you accountable to sculpting your lower body. Each daily challenge won’t take you more than 5 minutes, so it’s the perfect way to get your body used to moving every day. 

FitOn Trainers Share Their Motivation Hacks

How do the fittest people stay in shape? We asked some of our FitOn trainers how they stay motivated to work out, and we’re sharing all their fitness secrets, so you can stay on your A-game too. 

Staying on Track 

Need an extra boost to get you excited to meet your fitness goals? Here are some additional motivation resources that will keep you fired up even during the most grueling parts of your workouts or motivated even on the days where you just want to stay in bed. 

• 5 Genius Hacks to Stay Motivated Until The End of Your Workouts 

• 10 Motivating Fitness Mantras You Need in Your Life Right Now 

• How to Find Fitness Motivation Even on the Days You Want to Stay in Bed

Equipment-Free Workouts

One of the best parts of a home fitness routine is that you can start it at any time, no equipment required! Check out some of these equipment-free resources:

• The Best No-Equipment Exercises That Still Burn Major Calories 

• Home Workout No Equipment: A Full Body 5 Minute Home Workout 

• 7 Clever Ways to Use Everyday Household Items as Fitness Equipment

Stop Paying For Home Workouts With FitOn 

Getting in shape from home shouldn’t burn a hole in your wallet or even cost you anything at all. That’s why all the workouts on FitOn are free. Yes, free. From newbie to expert, the app has a huge library of workouts for all levels. With dozens of workout categories, it’s also a great way to find out what types of workouts work best for you! 

The post The Ultimate Guide To Starting A Home Fitness Routine appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.