Steffan 

We all know that breakfast is the most important meal of the day but for those who exercise regularly, having a meal before and after a workout is just as essential. it is crucial to understand that everybody’s nutritional requirements vary depending on their fitness levels and goals, therefore, use this article as a guide to determine the right balance of carbs, protein and fats before and after your workout to satisfy your hunger, get energy, aid in recovery and achieve major muscle gains. cardio 1. pre-workout: one slice of whole wheat bread with peanut butter keep it light and simple. having a carbohydrate-rich snack a few hours before a cardio workout can help you sprint, run downhill and perform any type of cardio exercise for much longer than on an empty stomach. apply a thin layer of peanut butter on toast and you’re good to go. other healthy alternatives for peanut butter include avocado or one sliced hard boiled egg for their hearty omega 3-goodness! 2. post-workout: banana shake your post-workout snack depends on your level of physical activity. if you run a few miles per week, we recommend a glass of delicious banana shake made with one banana and a cup of low-fat milk. it’s super easy and extremely effective in re-hydrating the body and providing the protein to aid in muscle fiber repair. other alternatives include low-fat chocolate milk, a whey protein shake or a banana and peanut butter shake if you’re looking for that added kick! strength training 1. pre-workout: plain low-fat greek yogurt with whole grain cereal. while most people like to associate carbohydrate intake with cardio, you need carbs for weight training too. if the glycogen reserves in your muscles are low, your weight training routine will be lacking that oomph too. ¼ cup of greek yogurt with ½ and ½ cup of whole grain cereal and blueberries will provide you with the complex carbs you need for a power packed workout and slow-digesting casein and whey to build muscle. you can use granola, peanut butter or sliced bananas as alternative toppings for your yogurt parfait. 2. post-workout: black bean omelet after a strenuous workout session, you’ll want something that is rich in protein and is satiating. to make a black bean omelet, you’ll need four egg whites, ¼ cup of boiled or canned beans, and an ounce of low-fat cheese (optional). this will not only replenish your energy reserves but will provide you with a quick surge of protein to stimulate muscle synthesis. yoga workout 1. pre-workout: green smoothie a glass of green smoothie made with 4 cups of spinach, 1 banana, half a cup of berries and one cup of almond milk with ice is just what you need to fuel your body throughout your entire yoga workout. this smoothie consists of healthy carbs that help your muscles and brain function optimally without dipping into your glycogen reserves. having the smoothie chilled will help you start your workout in a refreshed and reinvigorated state. not a fan of green? try a banana-berry smoothie instead. 2. post-workout: fruit and cottage cheese fruits such as oranges and strawberries are rich in water and potassium which work hand-in-hand to rehydrate you after a sweaty yoga session. the carbs from the fruit will replenish energy reserves and the slow-digesting protein from cottage cheese will aid in muscle repair. pilates workout 1. pre-workout: eggs & oats if you’ve been doing pilates for a while, you’re probably aware of the burning reps done several times during an entire pilates session. for a workout as vigorous as pilates, you need a lot of energy which you can get from a carb-rich pre-workout meal, hence, the oats. just half a cup of cooked oatmeal along with one or two whole eggs can give you the energy and protein you need to survive and enjoy a grueling pilates workout. if you’re vegan, scrambled tofu is a great alternative for eggs. 2. post-workout: tuna on crackers whip up a tuna salad using tuna and any vegetables of your choice and add a couple of spoonfuls of it to three whole grain crackers. this snack is not only filling and delicious, but it is also rich in protein, iron, omega 3 fatty acids and complex carbohydrates. alternatives for tuna include tofu, soy cheese, cottage cheese, boiled eggs or avocado.

Call it whatever you like, low-carb, paleo, primal, ancestral eating – going grain-free can bring immense benefits to your body, apart from just helping you lose weight. you improve your blood chemistry, boost your insulin sensitivity, increase your metabolism and energy levels, you sleep better, work out efficiently and much more. however, after having grains as a staple in your diet for so many years, going grain-free may be easier said than done. here are some tips that can help you ease into the diet without failing: 1. get used to reading labels packaged products often have an allergen labeling, so you’ll be able to determine whether the item has gluten. in most cases, specific grains will be listed, so keep your eyes open for any type of grain, especially, wheat, barley, rye, spelt oats, kamut etc. 2. skip the traditional cereal and have eggs instead. eggs are incredibly versatile. from a basic sunny side up to a classic frittata, which can contain anything from green leafy vegetables and mushrooms to chicken bits, you can have a filling and heart-healthy breakfast by just being a little creative with eggs. 3. replace rice with cauliflower as odd as it may sound, cauliflower makes a fantastic addition to any meal and it can even replace your steamed rice. either have grated cauliflower as rice with a side dish or curry of your choice or add it to your stir fries and curries, making them super healthy and satiating. 4. make wraps with lettuce instead of bread iceberg lettuce makes a fabulous wrap. it’s crunchy and tastes delicious with patties and kebabs. just make a healthy version of your regular sandwich or burger filling and wrap a lettuce around it. if you’re using patties, you may have increase your serving amount to make the meal more filling as lettuce doesn’t have the same amount of mass as a bun or slice of bread. 5. have omelet pizzas life can be tough without pizza so instead of having your regular white bread crust, try putting all your pizza toppings on an egg omelet. it’s similar to a cheese omelet but with meat, onions and other elements you top your pizzas with. you can even replace the omelet with ground beef. 6. skip sandwiches and have soups and salads if you’re used to having sandwiches as quick and healthy lunch options, try switching to soups and salads. soups can be made in advance and heated in a microwave and salads are easy to make by default. who doesn’t love the sound of chopping crunchy greens anyway? 7. use healthy sweet alternatives for sugar if you have a serious sweet tooth, avoiding cakes and pies may sound like torture. however, there are so many healthier dessert options you are yet to try, such as bananas with peanut butter and dark chocolate chips or strawberries dipped in melted dark chocolate. yogurt with honey, nuts and berries tastes fantastic too. use ingredients such as banana, berries, strawberries, honey, agave and cinnamon to naturally sweeten and enhance the flavor of your sweet treats.

You’ve spent hundreds of dollars of the most modern workout high-techy equipment and there they are, lying in the dust like the rest of them. it’s time you look around the house and save huge amounts of dough you might otherwise be spending on equipment that claim to provide quick (mythical) results. do you have a set of stairs at home or anyway nearby? if you do, perfect, because this is all you will need to get into uh-mazing shape! stairs are not only ready-made cardio blasters; they can also be effectively used for bodyweight exercises such as calf raises, lunges, step-ups, dips and even pushups. use your imagination and get wild – but just don’t get hurt. just 30 minutes of stair climbing every week can help you achieve immense cardiovascular benefits, as stated by a study in the journal of sports science and medicine in 2007. how many calories will you burn? for all the calorie-junkies out there, here’s the good news: you can burn up to a whopping 500 calories per 30 minutes of running up and down the stairs. this is for a 150 pound woman, so the number of calories you burn can vary. walking the stairs will help up burn up to 250 to 290 calories and is thus, more effective than walking on a flat surface. you may have already tried stair climbing and running and we bet you also know that it can be super exhausting. therefore, it can be incorporated into a circuit workout which can be used to develop a killer hiit workout. warm up! before you start any exercise, it is important that you stretch and warm up. warm up for about 3 to 5 minutes by walking up and down the stairs. start sprinting sprint up and down the stairs for 30 seconds. go beast-mode! pushup at the base of the staircase, put your hands on the third step which should be at chest level and get into pushup position. with your core engaged and spine neutral, lower yourself and then ascend just like you would during a normal pushup. perform as many pushups as possible – we recommend at least 12. if you aren’t a pushup-pro, you can do this exercise with your knees on the ground. standing rows get a resistance tube and run it around the bannister of your staircase. with the handles in each hand, go back far until you feel enough resistance on the resistance tube. pull the handles towards your body with your spine neutral and core engaged and return to starting position. perform at least 12 reps. bicep curls by holding one handle of the tubing in each hand, pull the handles up to shoulder level by bending your elbows. elbows should be in contact with your body. slowly return to initial position and perform at least 12 reps. tricep dips with feet flat on the floor, sit down on the second step of your stair case, keeping your hands on the step behind. keep your knees at a 45 degree angle and lower your body by bending your elbows until your upper arms are parallel to the ground. push your body back to starting position, making sure your shoulders are away from your ears at all times. cardio blast walk up and down the stairs for 2 to 3 minutes. squats perform a squat while pushing your elbows behind your torso. while you ascent, extend your arms overhead. this is one overhead reach squat, get ready for as many as you can do for 60 seconds. alternating lunges this should be done like a normal step-lunge. step your right foot on the first step with your left leg behind you. lower into a lunge and let your left knee bend to 90 degrees. use your butt muscles to return to standing position. repeat by putting your left foot forward. keep alternating for 60 seconds. active rest walk on a flat surface for 60 seconds and repeat the entire cycle twice more so that you have 3 in total.

Perhaps the last thing you’ll ever want to do is go on a diet. gasp. fortunately, experts show that there are many ways to shrink your waistline without having salad all the time or even trying, for that matter. keep reading to find out how. 1. drink more water you’ve probably heard the “8 glasses per day” rule a hundred times by now but do you really think you’re hitting 8 or even 5 every day? chugging on a glass or two of water before every meal can help you eat much less. you won’t feel hungry so it’s a foolproof approach that you can stick to without failing. a study published in the journal obesity which involved two groups, one that drank water before a meal and the other that didn’t, showed that the group that drank water lost roughly three more pounds than the other group. the more these people loaded up on water, the better the results. water isn’t only refreshing; it fills you up and helps you achieve satiety before you even finish your food. to avoid wasting food, place smaller portions on your plate – chances are you won’t reach for seconds. 2. clean your kitchen a messy kitchen can make an already stressed mind even more stressed. stress is one of the main reasons people eat more than they should. you’ll think that if your environment is not in control, why should you be? one study showed that when 100 women were split into two groups, one with a clean kitchen and the other with a dirty one, the latter consumed 65 more calories in 10 minutes than the clean kitchen group. if you have newspapers all over the table, a phone that doesn’t stop ringing, sticky notes all over your fridge and dirty dishes piling up in your sink – making a major makeover into your de-cluttering routine may make a huge change to your eating habits as well. 3. exercise in the am exercising in the morning helps boost your energy and metabolism throughout the day and curbs your appetite. for best results, throw in some activity throughout the day. after your morning workout routine, simply taking the stairs, parking further away from your office and doing some jump squats or crunches when you’re free can help. 4. load up on protein & fiber protein is a slow-digesting macro nutrient and fiber is indigestible matter that adds the bulk of plant-based foods, making both effective in filling you up fast. protein takes even longer than carbs and fats to digest so your best bet would be to have more protein, such as chicken, fish, beans or quinoa on the plate than rice or boiled potatoes. in addition, your metabolism elevates to about 20 percent to digest protein. therefore, if you’re having a fiber-rich green leafy salad, add in tofu, cottage cheese or chicken to increase its protein factor or if you’re having a banana, pair it with peanut butter. other easy weight loss tricks include: 1. skipping margarine for breakfast. add 2 tablespoons of maple syrup to your wholegrain waffles instead of butter or margarine to save 110 calories. 2. avoid anything “candied.” swap a small candy apple for a medium apple to save 118 calories. 3. whole fruits instead of juice. have a medium orange instead of 12 ounces of orange juice to save 106 calories. 4. thin over thick. instead of ditching pizza completely, have thin crust over thick to save up to 106 calories. 5. marinara instead of alfredo. craving for pasta? replace 5 ounces of alfredo sauce in your dish with 7 ounces of marinara sauce to save 129 calories. 6. frozen yogurt for dessert. have a one cup of low-fat frozen yogurt instead of ice cream to save 121 calories.

If you want to enjoy your reflection, flexing your arms, we have good news for you. you don’t need a gym membership for super toned arms. the following exercises are super challenging and do not require any equipment. 1. diamond pushups the back of your arms will burn with this pushup variation because it works the triceps like no other workout. the exercise looks simple but it’s pretty challenging so you may have to start on your knees if it’s your first time doing a pushup. start in plant position with hands under your shoulders. keep your back straight and butt tucked in. if you aren’t doing this exercise on your knees, separate your feet shoulder-width apart for increased balance. now, place your hands on the mat under your sternum making sure that the tips of your thumbs and index fingers are touching each other, forming a rough diamond or triangle shape. lower your chest toward the mat by bending your elbows to the sides. exhale and lift yourself back up, straightening your arms. this makes one rep. repeat 10-20 times. if your arms are giving in, get on your knees but don’t stop! 2. chair dips sit on the edge of a sturdy chair with your hands at the edge of the seat. keep your legs extended and fingers facing forward. flex your feet. lift yourself off the chair using your arms. bend the elbows and lower your body until your upper arms are parallel to the ground and your hips are under your shoulders. push with your hands to rise back to starting position. repeat 12 times. 3. pushup rotations to challenge your entire body with just a pushup, we recommend adding a twist – literally! get into plank position with your feet aligned with your hips. keep your back straight and tummy tight. lower your body to the mat, push with your arms and return to plank position. now twist your body to the left, allowing your left arm to reach the ceiling without moving your hip up or down. bring your hand back to the mat. this is one rep. repeat by doing a pushup, but this time, twist to the right and reach the ceiling with your right hand. perform 10 reps on each side. 4. grab and go get into tabletop position with your face up, knees bent, hips lifted and hands under shoulders, fingers forward. lower your body by bending your elbows and then straighten your arms. grab your left foot with your right hand and return to tabletop position. repeat with opposite hand and opposite foot. keep alternating sides for 30 seconds. rest for 10 seconds and repeat.

Dietary fiber is a vital nutrient your body needs for the proper functioning of the digestive tract and to help you feel full. lack of fiber in your diet leads to overeating, high cholesterol and blood sugar levels, constipation and hemorrhoids. whether you want to treat your constipation or lose a few pounds, including the following high-fiber foods will help: bran the simplest way to increase your fiber intake is to load up on some bran. oat bran is a rich source of soluble fiber (12 grams per ounce), which helps in lowering blood sugar and cholesterol levels. on the other hand corn (22 grams per ounce), wheat( 12 grams per ounce) and rice (6 grams per ounce) bran are dense in insoluble fiber. insoluble fiber is great for helping you feel full, for weight loss and for constipation. you can get your daily bran intake by sprinkling them on your favorite hot cereals, pancakes and muffins or get them via high-fiber cereals. lentils (daal) with 15.6 grams of fiber per cup when cooked, lentils are the best examples of healthy being incredibly delicious. not only do they make a filling dish, they’re also loaded with protein and minerals. lentils are more versatile compared to other legumes and they have a shorter cooking time. black beans black beans can be thrown into salads, rice dishes and mixed together with other high-fiber ingredients such as sweet potato and peppers to create a heart-healthy and filling meal. with 15 grams of fiber per cup, cooked, black beans are also packed with protein and complex carbohydrates. artichokes we love our artichokes roasted with other vegetables to maximize our fiber and mineral intake but you can have this amazing vegetable any way you want and reap its benefits. we can’t understand why they’re so underrated given their high fiber content (10.3 grams for a medium artichoke) but we will definitely recommend this vegetable for any veggie and non veggie lover as it’s incredibly versatile and can be prepared in many ways. avocados we’ve been going avo-crazy recently – who can blame us? they taste great on whole grain toast and in chicken salads. with 10.5 grams of fiber per cup of sliced avocado, there’s no further explanation needed on why avocados can create a filling breakfast. other important nutrients in avocados include omega-3 fatty acids, folate, vitamin b6, vitamin c, vitamin e, vitamin k and potassium. sure, avocados are high on calories due to their fat content but they’re rich in good fats, which makes them excellent for heart health. raspberries looking for a quick fix for your sugar cravings? try having a cup of raspberries for 8 grams of fiber, a ton of antioxidants and minerals. you can even use raspberries to prepare a breakfast or dessert with coconut, greek yogurt or oatmeal. figs figs are different from other fiber sources because they have a balanced amount of soluble and insoluble fiber. one cup of dried figs will give you 14.6 grams of total fiber along with potassium, copper, manganese, pantothenic acid and vitamin b6. figs are also great for lowering blood pressure and for preventing macular degeneration.

The bottom line is sometimes weight loss has little to do with exercise and your calorie intake. for many people, the problem stems from hormonal imbalances. hormonal issues related to thyroid and insulin are well known. both can lead to weight gain. people who have underactive thyroids (hypothyroidism) have a low metabolic rate. their metabolism continues to slow regardless of any caloric deficits created. other less known hormonal problems related to weight gain include: 1. leptin leptin is the appetite regulating hormone that signals the brain to stop eating, making you feel full. however, consuming too much sugar can cause problems with your leptin levels, inhibiting its signals. leptin levels can be negatively affected by high levels of fructose in the body from processed foods with added sugars and fruit, which is why you should stick to 5 servings of fruit a day. since your liver cannot process fructose fast enough, the body converts the excess to fat and transfers it to the blood as triglycerides. the blood deposits these fats in the liver and other regions in your tummy. as more fat is formed from fructose, your leptin levels rise as well creating leptin resistance in the body. this causes the body to miss your feeling-full signal, making you overeat. 2. estrogen although estrogen is weight loss friendly, an imbalance in this hormone can turn tables. an unsteady rise in estrogen levels stimulates insulin resistance in the body. this accumulates sugar in the bloodstream and pushes the body to convert the sugars to fat. to ensure that estrogen remains your lifelong friend, you need to consume more protein. look for high quality protein sources such as grassfed beef, organic poultry, organic milk, eggs and legumes. 3. testosterone our bodies are exposed to a multitude of toxins every day. some of these toxins are present in the food we eat, the air we breathe and the products we use on our hair and skin. these toxins work similar to estrogen when absorbed into the body. when estrogen levels exceed your testosterone levels, you may experience a negative impact on your metabolism and muscle development and thus, weight loss. 4. cortisol one of the most hated hormones, the stress hormone, cortisol, can put your body into complete fat-storage mode. stress is the main culprit so your best bet would be to practice ways to reduce it. coffee is an excellent cortisol-buster so starting your day with a cup of joe isn’t as bad as you may think.

No one can deny the fact that sugar in any form is highly delectable. as we know the rule of life, anything which is liked by your taste buds is really bad for the health. you can’t even imagine the level of hazardous impact sugar intake is making your body and once you know it there are high chances that you will never look at it the same way. today we have got the signs which will help you in identifying if you are eating too much of sugar. check them out now – 1. too much craving for sweet items the more you eat it there are high chances that more you will crave for it. this is vicious and addictive cycle, since you eat sugar-crave sugar- eat sugar again. this is not only because your taste buds enjoy the sugary taste but also because sugar works like a drug – it gives you an instant high followed by a crash. when you eat sugar, there is a hormonal change in your body that’s like an up and down wave which ultimately triggers your body to have more of it. 2. increase in weight excess sugar means extra empty calories since there is no filling nutrient in sugary items. along with this, intake of sugar also triggers the release of insulin, a hormone that plays a big role in weight gain. when you increase the intake of sugar it leads to insulin resistance in our body which means our bodies can’t respond to normal amounts of insulin properly and therefore can’t use sugar the right way. it does not end here, when the pancreas works in overdrive for too long it can result in diabetes. 3. skin problems there are high chances that a spike in insulin caused due to increased sugar intake can set off a hormonal cascade that can lead to a breakout like acne or rosacea. if you are taking a lot of sugar it can start showing on your face in just few days. rather than going in for other skin treatments for you unruly skin it is recommended to get to the bottom to know the actual cause. 4. you feel sluggish throughout the day you body is the reflection of what you eat. after the initial spike in insulin that causes a high there is an inevitable crash. the stability of energy depends on how stable is the blood sugar level – when you consume too much sugar, the highs and lows of your blood sugar lead to highs and lows of energy. when you intake too much of sugary items your body is not getting enough protein and fiber both the nutrients which are important for sustained energy. 5. mood fluctuations as soon as the impact of sugar reduces in the blood you are likely to have mood swings which can leave you feeling crabby. further, lower energy levels also contribute to a bad attitude. 6. your brain tends to get foggy this is a common symptom of low blood sugar levels. when you intake lot of sugar, there is rapid rise and fall in blood sugar rather than gradual. poor blood sugar control is a major reason for cognitive issues and impairment. 7. tooth problems main reason for tooth decay is the acid that is produced when the bacteria chow down on food particles in between the teeth. eating too much sugar can impact the ph levels and throw of the natural ecosystem which is responsible to maintain healthy balance of bacteria. this gives the bacteria a chance to grow which ultimately results in cavities. 8. there’s nothing like too sweet for you eating too much sugar makes a major impact on your taste buds making them weak. the sugar tolerance goes up and you need more and more sugar to satisfy that sweet craving. it becomes difficult to get back to the normal base level once your taste buds need lots of sugar to feel like something is sweet. if you cut back sugar, in the beginning you are bound to suffer but eventually it will help in lowering your tolerance again and make you content with minimal sugar. if you are observing any of these symptoms, it is high time that you start maintaining a safe distance from sugar and sugary items.

One of the most common reason for your weight gain are the dips you are having along with your favorite snacks. no matter how delectable those cheesy and salsa dips look they are not considered healthy, and cannot be consumed on daily basis. if you are looking for some healthy alternative go for a dip with yogurt as the main base as it contains proteins and healthy nutrients. today we have got some amazing options for the dips from which you can choose and enjoy your parties and get together without any health concerns. check them out now – 1. pumpkin dip this is one of the healthiest dip you can enjoy with your snacks. grind a small piece of pumpkin along with cinnamon for a pulpy yummy dip. this is great option for people looking for weight loss as pumpkin is low in calories. 2. cucumber dip another amazing dip which tastes yummylicious with baked snacks is this creamy cucumber dip. to make this one blend cucumber, yogurt, fresh cream and seasonings together and serve chilled. 3. red dip tomato is the best ingredient to make a healthy dip. for this one you require tomato, cream and seasoning and just swirl to get a pulpy dip which can be easily enjoyed with smoked chicken or grilled veggies. 4. sweet dip sometimes you are looking for sweet dips also and this one is the ultimate resort for such cravings. to make this you need only 2 ingredients – a ripe banana and spoon of honey. doesn’t it sound tasty already? 5. yogurt dill dip this tangy dip is also a great option for people looking for weight loss as it is low in calories and high in protein owing to its main ingredient which is a non-fat greek yogurt. for this one you need fresh dill, yogurt, lemon juice, garlic and seasonings. mix all the ingredients and serve chilled with crackers or veggie sticks. 6. edamole does it sound familiar? indeed it is! guacamole with edamame – high in protein and fiber, low in fat and calories, this sweet, fresh, and light dish is perfect for summer. for this one blend edamame with oil, lemon juice, garlic clove and seasonings. add diced tomatoes to this dip and serve with whole-wheat crackers, pita bread, veggies sticks or breads. enjoy these yummylicious dips with your snacks. looking for some more healthy dips and recipes options? download mevo app now – app store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8 play store – https://play.google.com/store/apps/details?id=com.mevolife.mevo

Doing a warm-up is an important part of any exercise regimen. it may not seem like it at first, but you’ll notice that a warm-up gives several benefits to your body as you go through with any exercise program. the key to releasing your body’s full energy potential in a workout session lies in your ability to get your muscles all “warmed-up” before any exercise routine. warming-up can make a huge difference in how you perform your workout, you just need to give it a try. whether you are a newbie that’s still starting your health program, or already a fitness buff who is a pro when it comes to exercise and working out; a warmup is a mandatory part of your routine. importance of warming up since warm-up is essential for every type of workout, here are the reasons why it is so important that you do one before your main regimen: 1. warming up conditions your muscles for the workout the main idea of the warm-up is to get your muscles fired-up for your routine. most of your muscles are in a period of stasis prior to the workout, and to “wake” them up, it’s important to do warm-up exercises first. if you don’t, you’ll feel sluggish doing your workout only after a few reps or so. 2. warm-up is essential to prevent injury it is not only in exercise that warm-up matters greatly—athletes get their bodies all warmed-up before they practice or ahead of their games. why? because when you warm-up properly, the muscles can stretch further without breaking. warming up before any type of workout gradually increases the tension that the joints, tendons, ligaments and muscles can take. without proper warm-up (especially for athletes), injury for the mentioned body parts are imminent, and can hinder good performance. it is the same principle when it comes to your own routines—no warm-up can get your muscles injured, and can cost you days to weeks of pain and no-workout sessions. 3. it increases flexibility not only does warming up prevent injury, but because it gradually increases the load that the body can take, it helps increase the muscles’ flexibility. you can be able to stretch your muscles further, thus being able to achieve your body’s potential all through the workout. 4. warm-up is important in giving the right psychological conditioning for the upcoming workout as warm-up conditions the body for the impending workout, it can also help signal your brain that you are going to take on a “physical challenge”, therefore helping your mind to focus in the workout. when you start to warm-up, the body sets the appropriate conditions for your body needed for the upcoming minutes of exertion during your routine. as the heart rate gradually increases and the muscles become warm, the brain is reminded that you are going to expend energy. this, especially for workout newbies, is critical; aside from physical strength, the right mindset can help you to finish your workout. even if it is so much tempting to exclude warming-up in an exercise routine, leaving it out causes more harm than good. the most successful people in the sports and fitness industry know this, and put extreme value in warm-up in the beginning, and cool-down towards the end of their routines. so if you want to be able to do better in your work-out, make sure that you do the proper (and appropriate) warm-up needed for your exercise regimen. looking for some warm up exercises? download mevo – weight loss & fitness app and get some effective warm up exercises now – app store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8 play store – https://play.google.com/store/apps/details?id=com.mevolife.mevo

In 1996, peter j. d’adamo published eat right 4 your type, a diet based on the belief that chemical reactions occur in the foods you eat and your blood type. this reaction is caused by lectin, which is proteins that are found in food and have glue like (agglutinate) properties that affect your blood. the blood type diet claims that when you eat foods containing lectins not compatible with your blood type, the lectins attack organs or systems within your body and begin to stick to those blood cells contained in that area. the theory behind this diet is that your specific blood type determines what foods you need to consume to best optimize your health. what does this diet involve? is it truly the miracle diet that many swear by? what is the blood type diet? d’adamo claims that each abo blood type represents our ancestor’s genetic traits and which specific foods they thrived on in order to evolve and survive. d’adamo’s theory is that each blood type needs the following foods for optimal health: type o is referred to as the hunter, the theory is based on the fact that hunters thrive on high-protein diets comprised of meat, poultry, fish, certain vegetables and fruits, but limits grains, dairy, and legumes. the paleo diet resembles this type of eating. type a, called the cultivator, is based on eating a diet rich in plants and completely free of red meat, which is considered toxic. the vegetarian diet resembles this type of eating. type b is often referred to as the nomad. nomads eat plants and meats, with the exception of pork and chicken. this blood type should avoid corn, wheat, tomatoes, and lentils. type ab is called the enigma. because this is often described as a mix between types a and b, it is recommended to consume tofu, seafood, beans, grains, and dairy, avoiding beef, chicken, corn, and kidney beans. is it scientifically based? strong evidence does suggest that people with certain blood types have a higher or lower risk of certain diseases. people who have type o blood seem to have a lower risk for heart disease, but have a higher risk of developing stomach ulcers. a study conducted by the american journal of clinical nutrition looked for studies grouping people according to individual blood type, and whether following the diet specific to their blood type made any difference in their overall health. after reviewing the entire biomedical and life science databases, the researchers could not find one single study showing that following the blood type diet actually led to better health-related outcomes. what’s the bottom line? the blood type diet doesn’t take into account individual medical history, current body type or age, the medications you are on, food allergies, or diet history. choosing the ideal diet should account for all these factors. this diet isn’t particularly harmful, is just isn’t based on scientific fact. on this diet, you will avoid processed foods, which we all know isn’t good for the body anyway. the diet can quickly become expensive because it relies on organic foods as well as d’adamo’s specific line of supplements. there is no research that suggests it aids in digestion or improves energy. eating the way this diet suggest won’t necessarily hurt you, but it won’t necessarily help you to achieve health, well-being, and losing weight any more than other diets that target making wise food choices when it comes to your health. download mevo app now from – app store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8 play store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en

If you think soup is just to soothe you in the winter, think again. did you know that soup is one of the bet food to eat for weight loss? because soups are mostly broth, they tend to be lower in calories while still filling you up. don’t wait for the spring to start your weight loss journey. try making one of these three best soups for weight loss and kick start your diet! soothing ginger soup this simple soup has noodles to fill you up, tofu for protein, and lots of ginger for your health. ginger reduces muscle pain and soreness, has anti-microbial properties to prevent illness, and can raise your metabolism. the noodles in this recipe are actually made from sweet potato, so they give you complex carbs that won’t spike your blood sugar. this recipe makes 3 servings. ingredients 1 cup vegetable broth 2 cups water 3 cloves garlic, smashed into a paste ½ inch ginger, smashed into a paste 1 container silken tofu 2 cups korean glass noodles (or other clear asian noodles) ¼ cup lemon juice 1 tablespoon sesame oil (optional) instructions 1. bring the broth and water to a boil. 2. add the ginger, garlic, and optional oil and simmer for 5 minutes 3. add glass noodles simmer for 10 minutes 4. add tofu and lemon, simmer for 2 more minutes 5. remove from heat. allow to cool. serve. scrumptious potato & broccoli soup soups are a great way to get your greens during the winter. broccoli is a cruciferous vegetable that helps prevent cancer and fights cardiovascular disease! meanwhile, the potatoes in the soup give you the creamy texture you crave without the added calories. slurp away on this delicious soup without any added guilt. ingredients 2.5 cups vegetable broth 2 tablespoons olive oil 1 chopped onion 3 garlic cloves, chopped 2 medium potatoes, cubed 4 cups broccoli 1 tsp oregano salt & pepper instructions 1. pre-heat a large soup pot on medium for 3 minutes, then add the oil. add the garlic and onions and cook until onions turn clear. 2. add vegetable broth, broccoli, and potatoes. bring to a boil. cook for 15 minutes. 3. put the whole soup in a blender and blend until smooth. be careful not to burn yourself! 4. return to original pot and simmer for 5 more minutes. add oregano, salt, and pepper. 5. remove from heat. allow to cool. serve. sweet & savory sweet potato soup this soup is the perfect dish to keep you warm during those cold winter months. the sweet potatoes will satisfy your sweet tooth without spiking your blood sugar. the ginger and curry spices stimulate your immune system, helping you fight off colds. and this low calorie soup will help keep you full while shedding pounds! ingredients 2 tablespoons olive oil 2 tablespoons honey 8 cups vegetable broth 2 medium white onions, chopped 2 sweet potatoes, peeled and cubed 1 pound carrots, peeled and chopped 1 tablespoon curry powder ½ inch ginger 1 tsp salt instructions 1. warm a large pot on medium heat for 3 minute. add the oil, then add the onion and ginger. cook until onions are clear and fragrant. 2. add the broth, sweet potatoes, and carrots, bring to a boil. simmer for 20 minutes. 3. add honey, salt, and curry powder. 4. use an immersion blender to blend the soup, or transfer the soup to a blender in batches and blend. 5. return to pot and simmer for 4 more minutes. 6. allow to cool. top with cracked black pepper. serve. 3 soups to a slimmer you these three best soups for weight loss are guaranteed to fill you up without unnecessary calories. they are delicious, hearty soups that will satisfy your cravings without hurting your diet. try taking the time to cook a soup for yourself and see how easy it can be to use soups for weight loss! download mevo app now from – google app store           ios play store