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  • Have You Gained Weight over the Holidays? Simple Diet Changes That Lead to Weight Loss

    Have You Gained Weight over the Holidays? Simple Diet Changes That Lead to Weight Loss

    Are you looking to lose weight? Have you gained the ‘stay-at-home’ 15? Losing weight isn’t easy, but if you pay attention to what you eat, you may be surprised at the weight you can lose. Simple choices like replacing ultra-processed foods that come out of bags, boxes or cans can make a big improvement to your diet.

    More specifically, you can shed weight by reducing 500 calories a day, or about a pound’s worth of calories each week, all while eating the same foods you love.
    Most Americans get nearly 60 percent of their daily calories from eating processed foods. We took a look at a study conducted by National Institute of Health which studied the differences when people eat processed foods versus unprocessed options

    Results Are In:
    Participants spent two weeks indulging in ultra-processed foods, resulting in gaining about a pound of weight each week. They then spent another two weeks eating the same exact foods, but this time they were unprocessed. The results showed a loss in weight of about a pound each week when unprocessed foods replaced processed foods.

    To do this for yourself- try avoiding foods in the ‘middle’ aisles of most grocery stores. Many of these foods may be your favorites- but this is exactly where extra calories lurk.

    Undeniable Health Benefits:
    While the meal prep time increased by an average of 15-20 minutes, the health benefits far outweighed the processed options. Not only did they lose up to a pound each week, but their overall health improved greatly. Lower cholesterol levels, lower sodium levels, increased energy, and overall mood were some of the benefits reported.

    The best part? The participants all noted that they found both diets to be equally delicious! They also reported they preferred to continue with the healthier options rather than the ultra-processed options.

    Misleading Nutrition Labels:
    While it may be easy to fall victim to misleading nutrition labels claiming to offer “fat-free” options, this is far usually far from the truth. Next time you hit the grocery store, skip the frozen dinners and chips- opt for a healthier, do it yourself version from the produce section. Your health and waistline will thank you!


  • Try These 5 Simple Habits and Start Building Your Best Life This New Year

    Try These 5 Simple Habits and Start Building Your Best Life This New Year

    Taking the easy road in life can be tempting. But that will almost guarantee that your results don’t last. Building better habits can be the easiest and most effective way to improve your life. We’ve assembled a list of the most helpful habits to help you build your best life.

    Smile More Often

    It’s scientifically proven that when you smile it can improve your mood. One of the most common reasons people don’t smile isn’t because they’re in a bad mood, but instead, because they’re not confident with the look of their smile. There are plenty of highly effective over the counter teeth whitening solutions that rival the results of the dentist office.

    One of the easiest home solutions to improve the whiteness of your teeth is by brushing with a mixture of baking soda and drops of lemon juice. After you’ve brushed, let the mixture sit for one minute and then rinse. It’s also important to avoid foods that can stain your newly whitened teeth. If you are drinking something dark, using a straw is a good way to reduce the chances of your teeth being stained.

    Make Saving Easy

    Getting into the habit of saving money can be difficult, but it doesn’t have to be. Apps like Robinhood or Acorns make it easier than ever. Both allow you to automatically invest an amount that is comfortable for you. Small investments can really add up over the long run!

    Improve Your Posture

    Having good posture is one of the best ways to avoid future back pain issues. To break old habits can be difficult and reminding yourself to “sit up straight” isn’t always effective. That’s why it’s important to strengthen the muscles that help support a healthy posture. There are some simple exercises that will put your posture in place without having to think about it. Stand with your feet about hip-width apart and bring your arms behind you and interlace your fingers with your palms pressing together. Then take a deep breath while raising your hands as high as comfortably possible. Hold this position for 5 seconds and then lower your hands as you exhale. The next exercise is called the “child’s pose.” Sit on your shinbones with your knees together and Fold forward at your hips and walk your hands out in front of you. Breath in deep and on each exhale walk your hands out a little further until you’re at your comfortable limit. Remain in that position for 30 seconds, taking deep breaths feeling the stretch throughout your back.

    Maintain a Healthy Weight

    Losing any amount of weight can be a daunting task. It can be even more difficult to keep the weight off. That’s why it’s important to build healthy habits into your daily routine. By building these habits you ensure that your losses, (and gains), will be around for years to come.
    Cut back on sugar and starches. By making this small change you’re allowing your body to use fat as a fuel source instead of sugars. Another benefit is that it lowers insulin levels, allowing your body to shed excess sodium and reduce daily bloating.

    Don’t eat after the sun goes down. Your body metabolizes food for energy in accordance with your circadian rhythm. By cutting down the amount of food you eat after the sun goes down, you’re reducing the number of calories your body will store while you sleep. By eating late in the evening you’re giving your body fuel, but not giving it the opportunity to convert that to fuel.


  • Follow These Simple Hacks and Watch the Weight Melt Off!

    Follow These Simple Hacks and Watch the Weight Melt Off!

    So, you want to drop a few pounds? What if we told you it’s easier than you think? You can literally drop up to a pound per week by simply replacing the ultra-processed foods that come out of bags, boxes or cans for similar DIY options!

    More specifically, you can shed weight by reducing 500 calories a day, or about a pound’s worth of calories each week, all while eating the same foods you love.

    Did you know that Americans get nearly 60 percent of their daily calories from eating processed foods? Shocking, we know. We took a look at a study conducted by National Institutes of Health.

    Results Are In:

    Participants spent two weeks indulging in ultra-processed foods, resulting in gaining about a pound of weight each week. Ouch! They then spent another two weeks eating the same exact foods, but this time they were unprocessed. What were the results? You guessed it – they dropped a pound each week!

    The only difference was that instead of heading to the middle isles of the grocery store, which are stocked with ultra-processed foods that come out of bags, boxes or cans, they shopped for healthier, unprocessed options.

    Undeniable Health Benefits

    While the meal prep time increased by an average of 15-20 minutes, the health benefits far outweighed the processed options. Not only did they lose up to a pound each week, but their overall health improved greatly. Lower cholesterol levels, lower sodium levels, increased energy, and overall mood were some of the benefits reported.

    The best part? The participants all noted that they found both diets to be equally delicious! They also reported they preferred to continue with the healthier options rather than the ultra-processed options.

    Misleading Nutrition Labels

    While it may be easy to fall victim to misleading nutrition labels claiming to offer “fat-free” options, this is far usually far from the truth. Next time you hit the grocery store, skip the frozen dinners and opt for a healthier, do it yourself version from the produce section. Your health and waistline will thank you!


  • Best Earbuds for Running in 2019

    Best Earbuds for Running in 2019

    Whether you’re an avid runner, exercise often or just want to get started, having a good pair of earbuds is important. Running can be a bit boring without music to listen to. As such, we’re digging into some of the best earbuds for running available in 2019! Let’s talk about it.

    Best Earbuds for Running

    Jabra Elite Active 65T

    Jabra makes a killer set of earbuds with these Elite Active 65T true wireless earbuds. They use an anchoring design that helps them stay locked in the ear, making them a solid pick for runners. The earbuds are small but pack a ton of sound, as well as a great fit and comfort level.

    These earbuds are a bit on the pricey side, coming in at a solid $200 on average. However, for that price, you get what may be the best earbuds for activity on the market.

    Soundcore Spirit Sports

    These earbuds from peripheral manufacturer Anker come in at a stellar budget price of around $40. Featuring a rounded, off-the-neck design that ensures you won’t lose them while running, the Soundcore Spirit Sports pack a ton of features into a small budget.

    These are waterproof, sound great and sport a great 8 hours of battery life. In short, there’s a lot to love here for the low price. They fit well, they’ve comfortable and they’ll do the job. They don’t sound as great as the pricier options, of course, but that’s what you pay for.

    Optoma Nuforce BE Sport 4

    That name is a mouthful, but these are great Bluetooth earbuds for runners. Coming in around $70, these earbuds run the middle ground between the expensive Jabra Elites and the budget Soundcore Sports. They sound great, they have a good 10 hours of battery life and they fit beautifully.

    These aren’t truly wireless, sadly, as they have a bit of wiring on the headset. That’s not a huge drawback, though it’s not ideal for some conditions. If you absolutely must have true wireless, you’ll need to upgrade to the Jabra Elites.

  • Are Protein Shakes Good for Losing Weight? The Facts

    Are Protein Shakes Good for Losing Weight? The Facts

    A lot of people who are fitness-minded love protein shakes. They’re a good way to help stock up on the proteins you need to build muscle, after all! However, some people like to use protein shakes as meal replacements in order to love weight.

    Can protein shakes help you lose weight? Let’s look at the facts.

    Protein Shakes and Weight Loss

    Meal Replacement

    Replacing a meal with a protein shake isn’t a surefire way to lose weight. When people are losing weight with protein shakes as part of their diet, there are likely a few things at play. Firstly, if you replace a meal with a protein shake, you’re taking in less calories that day. Well, assuming you’re otherwise eating healthy.

    Secondly, replacing a meal with a protein shake does you no good if you don’t follow that up with exercise.

    Simply intaking less calories won’t get you meaningful results when you’re looking at nutrition. You’ve got to go back to solid food eventually, and when you do, you have to make sound nutrition choices in order to keep the weight off.

    Overdoing It

    Keep in mind that you need around 46 to 56 grams of protein per day. If you’re eating a healthy diet, you’re already getting that many grams, and you’re likely doing just fine. Adding more protein on top of that isn’t going to get you any different results from dieting or exercise.

    Further, keep in mind that adding protein shakes to your normal diet might actually have the reverse effect of what you were planning. That’s because protein shakes contain calories fitting of a meal replacement. If you’re not using them to replace a meal, then you’re just taking in more calories, full stop.

    How to Use Them

    If you want results in weight loss involving protein shakes, here’s our advice. Get a steady workout regiment going, and only use protein shakes as a meal replacement on the days you exercise. Otherwise, eat a normal healthy diet that gets you the right nutrition.

    One of the best ways to keep yourself in good shape and keep the weight off is to exercise regularly. There are no magic answers when it comes to health and fitness. Anything worth having is going to come as a result of hard work. That includes a proper diet, regular exercise and responsible use of meal replacements.

    Hopefully, this helps you when considering what role protein shakes should play in your diet!

  • Soul Electronics Blade Earbuds Review: Great for Fitness Fans

    Soul Electronics Blade Earbuds Review: Great for Fitness Fans

    True wireless earbuds are great for fitness-focused people. Whether you’re into swimming, running, cycling or hiking, having earbuds that don’t require wires is a huge help. If they’re also weather-resistant and high-quality, that’s just a win-win.

    Today we’re looking at the Soul Electronics Blade earbuds to see how they stack up against the competition.

    Soul Electronics Blade Earbuds Review

    Design

    These new earbuds are stylish and made of a comfortable, flexible rubber. They’re weather-resistant, with a solid iPX7, meaning you could even swim with these or run in the rain with them. The Soul Electronics earbuds are actually a new version of the previous Blade In-Ears from last year. Those, likewise, were aimed at fitness-focused people with their numerous smart features.

    The design is hook-like to make sure the earbuds stay on your ear during a run or other activity. A comfortable, sport-friendly fit is a must for these kinds of earbuds, and that’s on display here, too. The battery life is impressive, at six hours, making these a great pick based on their design alone.

    Fitness Features

    The Soul Electronics Blade Earbuds sport a number of bleeding-edge technological features for fitness-minded folks. Firstly, there’s a built-in heart rate monitor, so you need not worry about having a separate fitness tracker. That’s a huge help for fitness fans on a budget who don’t have the money for a ton of different gadgets.

    Another interesting feature on display with these new earbuds is a voice coach powered by an AI that can give feedback on your run. This feedback is given in real-time by the AI, and takes a lot of factors into account. Speed, distance, step length and width, even the angle of your head are all tracked by the earbuds and taken into account by the AI system.

    App

    There is also, of course, the Soul Electronics Soul Fit app available. This app tracks your runs and various metrics, such as heart rate and steps. The app allows you to even share your run with your friends, helping keep up with your other fitness-minded friends. The training log is great for seeing your progress over time.

    Bottom Line

    Long battery life, stellar design and fascinating fitness features all come together to set the Soul Electronics earbuds apart from the competition. For those looking to pick up a pair of these earbuds later this year, the price is the only sore spot. These are coming in at a relatively high $250, making them a bit on the high side for wireless earbuds.

  • Best Gym Memberships to Get Healthy in 2019

    Best Gym Memberships to Get Healthy in 2019

    One of the most common New Year resolutions that people make is that they’re going to join a gym and begin to live a healthier lifestyle. This is an admirable goal, though not one that many people stick with in the long term. Determination is hard to come by! If you’re serious about getting healthy in 2019, though, this article is for you. Let’s talk about some of the best gym memberships to help you get into better shape this year!

    Best Gym Memberships

    Equinox Fitness Club

    Our first entry is on the list because it’s just so very upscale and fancy. If you get a membership with Equinox, you can expect nothing but the finest of equipment and amenities. If you enjoy the finer things in life and have a bit of money to spend on a gym membership, Equinox is for you. Equinox not only sports incredibly high-quality equipment for workouts, they also have great amenities for members.

    Deep, in-depth personal training is a huge draw for members of Equinox. Having the personal touch of a trainer to help you hit your fitness goals is that extra step a lot of folks need to stick with their new plan of getting fit. If no one is holding you responsible, it’s easy to slip up. With a personal trainer, however, you not only get structure and guidance, but someone to hold you accountable to your ongoing fitness plan.

    Group classes, such as dance-style workouts, are also a popular aspect of Equinox’s high-scale experience. The community aspect of a gym is often overlooked but having that extra layer of togetherness can make fitness that much more fun. It’s one thing to work out by yourself and just feel tired and sore. When you’re working out with a group, though, it’s much more fun!

    Finally, following your workout, you can use Equinox’s top-tier spa area. This will help you to relax and recover from a tough workout, allowing you to recharge and go back out into the world reenergized. If this sounds like the place for you, though, be ready to spend a bit of money. The membership starts around $200 per month.

    Crunch Fitness

    If you’re looking for positivity and community, Crunch Fitness is a popular choice for many people. For one thing, they’ve got membership options that start as low as $10 per month, meaning they’ve got something to fit every budget. Beyond that, they’ve also got a great community that is always dedicated to putting positivity and result first. Their workout area is tailored to be judgment-free, and the trainers do a great job of engaging members.

    Motivation is one of the biggest hurdles newcomers to working out have to overcome. Often, it’s easy to feel discouraged, especially early in your fitness journey. However, the trainers at Crunch Fitness really care about keeping you engaged and motivated. It’s important that you hit your fitness goals. Heck, you wouldn’t have joined a gym if it wasn’t important to you! The trainers are more than happy to remind you of this while they help you hit your goals.

    Group classes are a big focus of Crunch. Cultivating a community based on togetherness and workout positivity is a big part of this gym’s culture. It makes it feel like everyone is working together to hit their goals! If you want a comfortable and welcoming gym where you can get fit while making new friends, Crunch is the right place for you!

    Blink Fitness

    With memberships from $15 to $30 per month, Blink’s got a little something for everyone! While Blink doesn’t offer group classes, members of a certain tier and up are allowed to bring a guest with them an unlimited number of times. This is a great option for workout buddies! If you’ve made a resolution with another person, like a significant other or best friend, and want to be able to work out with them without both of you getting memberships, this is the option you should go with.

    Blink’s interiors are upscale, bright and optimistic. While it’s not the highest-tech gym around, it’s got everything you need for a good workout! The space is clean, well-lit and welcoming, and the staff is friendly and helpful. One-on-one sessions with personal trainers are available for those looking for a more hands-on approach to their workout, too!

    In all, the biggest thing you need to start your fitness journey is to get with a program and stick with it. There’s nothing standing between you and your goals except for you! Get out there and kick some butt!

  • Suunto 3 Fitness Tracking For Everyone

    Suunto 3 Fitness Tracking For Everyone

    Sunnto 3 is More than just a fitness tracker, the optical heart rate-powered adaptive training and recovery advice make this a interesting consideration when looking at your smart tracking fitness enabled wrist accessory tracking device, got to be a better way to say that. There is, it’s a fitness watch for beginners. Today we are gonna rif a little on the Sunnto 3. A robust and smart fitness watch for training and maintaining a healthy lifestyle.

     

    The Great

    • Impressive value
    • Good battery life
    • Simple adaptive training

    The Not

    • No GPS
    • App sync often fails
    • Strap can pinch

    The Conclusion

    With optical heart rate-powered training plans and a sleek wear-it-everyday design, the 3 Fitness is Suunto’s attempt to bring some of its sports tracking skills to the masses but misses big key features.

     

    The new Suunto 3 Fitness smartwatch looks like its trying to hit the sweet spot right in the middle, straddling the line between these two categories. The high-priced niche gadgets that serve only one specific audience or the do-it-all smartwatches that aim to give every type of exerciser something to love. It misses on both and fails to impress in the middle ground

     

    Its Got the Look

    It comes in the basic two-tone hues (in Sakura pink, Ocean green, and black) for $199 or the more luxe all black or gold version at $229, you’re getting a good looking writ accessory. The watch is slimmer and lighter than you might expect from a company like Suunto, which typically packs a ton of tech onto the wrist with its devices, and it doesn’t dominate your entire forearm when you slip in on. Its sleeker, with a nice stunning round face. I like a round face smartwatch, but I like the apple watch better. We could go on about the looks but its easier to just look at the picture above. That is why its there.

     

    Where Suunto Misses

    Ill start with what I do like about the Suunto. It has a feature that based on your fitness level and recorded training history, Suunto 3 Fitness creates a 7-day training plan with optimal duration and intensity for each exercise to improve your fitness. It has the activity, sleep, stress and heart rate tracking that are essential to a smart tracker. Its water resistant and gps enabled. It has the basics covered and thats it.

    Compared to other Suunto models, like the Spartan Trainer Wrist HR, the 3 Fitness doesn’t have a built-in GPS unit or a touchscreen. You have to use the five buttons located around the watch face to navigate through settings, log a workout and see your training plan for the day. When charging, I found the battery to be a bit finicky. I had to clip and un-clip the charger a few times to get the watch to recognize it. Take that with a grain of salt though, since I was testing one of the first available models.

     

    The Final Thought

    Its a poor swing an big miss. Nothing stand out or essential. The only people who will be rocking this are the ones that receive it as a gift.

     

  • Fitness Tracking App Round-Up: Which Ones Fit your Lifestyle?

    Fitness Tracking App Round-Up: Which Ones Fit your Lifestyle?

    Staying motivated to exercise is important. One of the best ways to do that is to use a fitness tracking app! Helping you stick to your routine and achieve your goals, these apps make great companions for busy people looking to stay fit. Which ones fit your lifestyle the best? We’ll help you narrow it down with this round-up! We only picked apps available on both iOS and Android, so don’t sweat which kind of phone you have! 

    JEFIT 

    JEFIT is great for anyone who wants to be spending time in the gym. Designed to be great for users of all skill levels, JEFIT lets you record you reps and weights and keep track of your progress. The app allows you to choose from tons of user submitted workouts to help keep things fresh. On the downside, the app doesn’t have routine planning, but this is a small gripe for a free app. Not to mention, the app’s other functionality is good enough to make it a great pickfor fitness tracking app.  

    Keelo 

    This fitness tracking app is great for those who want to do quick, one-off style workouts on the fly. Utilizing the HIIT strategy for workouts, Keelo is great for really busy users. If you can set aside between 10 and 20 minutes three or four times a week, this is the app for you. These fast-paced workouts are meant to get your blood pumping and show results in a few weeks! Did I mention the app is free? Because that’s worth mentioning! 

    Sworkit 

    If you really want to get in shape and really don’t want to (or can’t) go to the gym, Sworkit is your fitness tracking app. You tell the app what your fitness goals are and tell it how much time you can dedicate to a routine. The app then builds you a personalized regiment for a six-week program. It’s surprisingly in-depth for being a free app. You can also spring for the premium subscription ($60 per year, or $30 per 4 months) that gives you access to more features. Real fitness trainers and exclusive workours are available to premium users, too.  

    Our Favorite Fitness Tracking App: Aaptive 

    Aaptive is a cool app: you pay either monthly ($15) or yearly ($100) for access to thousands of audio fitness classes. New classes are added by the trainers each week, so you’ll never run out of engaging exercises. There are classes for lifting, cycling, running and more. If you’re really serious about fitness and don’t mind spending money on a subscription, you’ll find Aaptive a great app for working out.  

  • Find Out Which Fitness Tracker is For You

    Find Out Which Fitness Tracker is For You

    The fitness tracker has been around for some time, but they are always getting better. Whether you’re looking to upgrade from an older model or seeking to get started tracking your fitness, we’ve got a list for you! Read on to see which fitness trackers we love!

    Samsung GearFit 2 Pro

    The sleek, fashionable fitness tracker has a lot to love. From offline Spotify playlist support to GPS support, this is certainly a modern piece of tech. Additionally, your stats are easy to track from the watch itself, as it sports a bright, luminous AMOLED display and clearly displays all of your stats. It also has a very advanced heart rate tracker and fully tracks swimming and is waterproof.

    It has a less-than-optimal user set-up experience, though this is a small gripe. The main drawback to Samsung’s fitness tracker is its high price: it retails for $150, which is quite steep. However, with its large screen and advanced heart rate tracker, this is to be expected: if you’re looking for a great fitness tracker with a fantastic display and awesome features, this is for you. If you’re looking for something more afforable, keep reading!

    TomTom Spark 3

    The Spark 3 is a good spot less expensive than the GearFit, retailing for around $100. This fitness tracker features a monochrome display and clearly displays stats. It also supports on-wrist GPS, which is awesome for running in new areas and discovering new routes. You can also load music directly into the tracker, allowing you to keep your phone at home or in your bag while you run or exercise.

    On the negative side, this fitness tracker doesn’t have terribly impressive sound quality and the menus are difficult to navigate. Set-up was roughly as cumbersome as the GearFit, but as this tracker is significantly less expensive, that is somewhat more forgivable.

    Moov Now

    If you don’t mind a lack of a screen and you want an affordable fitness tracker, the Moov Now is a great find for you. Working as the polar opposite of the GearFit 2, the Moov now is minimalist and doesn’t include a heart tracker. Instead, it opts for a more stripped-down tracker experience. It focusses nearly exclusively on fitness, offering tracking for jogging, boxing and swimming and sleep monitoring.

    That all being said, the Moov is a simple device with few features unrelated to tracking. You won’t find support for GPS or music with this fitness tracker. However, you already have a smart phone and likely a computer and even laptop; how many more ways do you need to listen to music or navigate via GPS? Retailing around $50 and usually available for less, the Moov is an excellent choice for those who are seeking to simply start tracking their fitness.