health-and-wellness Archives

Summer Burn: Fat-Melting Workouts

The simplest way to burn fat is to start working out and rectify your nutrition. However, these types of tips are dreadfully non-specific. You see, the problem lies in the fact that working out for fat melting and working out for muscle gain are not one and the same. Also, rectifying your nutrition can mean a number of things (again, depending on whether you’re burning fat or bulking up).

So, for all those who want to shape up a bit this summer, there are a couple of fat-melting workouts and nutrition tips that are bound to give you desired results.

The CICO Principle

If you decide to oversimplify matters, it would be safe to assume that fat-melting and losing weight come down to simple mathematics. You need to see your body as a machine and calories as a fuel. Once you spend all that you’ve consumed, your body will dip into an emergency mode and start burning calories that are stored in your fat cells. Therefore, in order to burn fat, you need to get into a calorie deficit.

● It’s really that simple: Calories-in, calories-out (CICO).

Now, there are two ways to achieve a caloric deficit. The first one is to start eating less. Which raises another question – less than what, exactly? This is not as simple as it sounds, and there are a couple of things you need to know first.

For starters, you need to get a rough assessment of your metabolic rate. This is how many calories you burn during an absolute rest. Once you have the figure, you will get an exact number of calories that your body would burn even if you weren’t to lift a finger throughout the entire day.

Now, the best way to use this knowledge is to simply google your food and start doing some math. There are so many guides and calculators online, which means that all you need is a device and a fast internet connection in order to get all the information you need.

Increasing Your Metabolic Rate

This is where the exercise comes along. Seeing as how you’re determined to shed weight this summer, you might want to increase your daily calorie use, and there are two ways to do so.

● The first one is to engage in a serious cardio routine, seeing as how these are the exercises that burn a lot of calories. This means that you would, technically, either burn more fat right away or be able to get away with a less strict diet and still burn fat.

● Second, you need to build some muscle. Muscles require more calories for maintenance, which means that it will be harder for you to gain weight on default.

The key thing is that you combine your new nutrition habits and your workout regimen. This way, the results will come faster, and it will be a lot easier to achieve your fitness goals.

Outdoor Workout

When it comes to summer fat-melting routines, it’s inevitable to talk about outdoor workouts. This topic is not as simple as you would expect it to be. First of all, outdoor cardio in extreme heat is incredibly dangerous. You’ll get dehydrated a lot faster, and even if you do use an appropriate sunscreen, sweating profusely might make staying safe from the sunrays increasingly difficult. Needless to say, this can make your summer skincare routine a bit more difficult.

This is why summer might not be the best season for outdoor workout activities. Finding an air-conditioned gym, an indoor workout venue, or picking early morning/evening for your outdoor workouts are really the only ways in which you can pull this off (safely).

Of course, there are some things that are simpler (or exclusively available) in the summer. For instance, you can find yourself in an open pool and start swimming regularly. An average person can burn as many as 600 calories while swimming for an hour. Just keep in mind that open pools are usually filled with people during summer. This is why finding a suitable lane will not be as easy as you expect it to be.

Eating and Drinking Habits

Seeing as how we’ve already covered the caloric requirements, now, we’ll mostly focus on the actual eating and drinking habits you should focus on.

During summer, you’ll lose water more rapidly. This is why you need to pay more attention to your hydration. Sticking to water is always the safest idea, seeing as how salts (electrolytes) and sugars will facilitate your dehydration. Therefore, energy drinks, soft drinks, and alcoholic beverages may be quite problematic.

Moreover, going for a protein shake may help make this simpler, especially when you add some ice to the shake in order to turn it into a refreshing beverage.

When it comes to your protein intake, it’s usually smart to spread it across your entire day. So, add something protein-based into every single one of your meals. This shouldn’t be difficult nor expensive, seeing as how a single egg white usually contains roughly 6 grams of pure protein. Moreover, going for a protein shake may help make this simpler, especially when you add some ice to the shake in order to turn it into a refreshing beverage.

Workout at Home

The thing about working out at home is that you can do it in a closed and air-conditioned space. Even if you prefer working out outside or going to the gym, working out at home early in the morning (even for just 15 minutes) can make a world of difference. Adding this extra micro-training can drastically improve the rate at which you’re melting fat.

In order to outfit your home gym, you really don’t need that much. For starters, you can do skip rope for cardio or, if you want to spend a bit more, get yourself a stationary bike or a treadmill. When it comes to weights, you don’t need to get a lot of expensive equipment. Instead, you can just order a kettlebell of an appropriate weight. This is a piece of equipment that will allow you to do a full-body workout.

Other than this, you can just try your hand at calisthenics. A simple pull-up bar (or a pull-up and dips set on the wall) will give you virtually everything that you need. In combination with a kettlebell, you’ll be able to reach a combination of optimal efficiency and convenience.

In Conclusion

While starting on time is always the best solution, the truth is that the idea that it’s “too late now” is nothing but an excuse. You would be surprised at just how quickly you would start seeing results if you were to fully commit to these fat-melting principles. Rectify your nutrition, make a sustainable regimen (from a weather and personal lifestyle perspective), and give it your best to stay as consistent as possible. Soon, even the most ambitious fitness goals for the summer will become feasible.

About The Author

Stacey is a freelance writer living in Minnesota with her cat, and she’s passionate about yoga, languages, home improvement, and drinking strong coffee. Find her on Twitter @StaceyShann0n

2022 And Taking Care of You!

I think that we can all agree that there is a sense of exhaustion from everyone. There is a sense that everyone needs some time that is just for them. Some time to get away from all of the craziness that the world is bringing. Some time away from the fast pace of life. Some time to rest and recharge. This takes practice! Which is why I thought that I would give some helpful tips of taking care of yourself when you need a break.

Eat Your Favorite Meal:

Life can be crazy, but eating is a necessity. So take the time out and eat at your favorite restaurant. Make your favorite meal. Nothing will make you feel better than taking a break and eating something that brings you joy. It will give you a little break and maybe help you reset to finish the day.

Exercise:

If you are like me, you suffer from anxiety. For me the world can be very overwhelming, and I have found exercise to be very helpful. It is something that I have been doing regularly. Which has helped so much in the rights have helping control my anxiety. I have also found that it is a wonderful break. A way of doing something that is good for me, and a way to shut everything else out.

Binge Watch TV:

With all of the streaming stations we have at the ready, pick the news tv show or movies that everyone has been talking about and just take the day to sit and watch. Eat bad food. Lean into the relaxin and paper yourself a little bit.

Hot Shower:

The day has been rough. You know that you are exhausted and need something to help you relax. A hot shower or bath could be a quick fix. It will give you sometime away from the world. You can light candles or turn some music on. Add a bath bomb, or add some shower melts. Let your body relax. Take care of yourself using your favorite body wash or shampoo. Wash away the day. When you are done lather up with your favorite lotion. Put your favorite PJs on and let the relaxation continue!!

Walk Outside:

Winter time makes it hard to get out into nature. However, there is something so calming about walking outside. Try it with no headphones. Get in touch with yourself again. Let the day go and just think about how you are going to make tomorrow better!

There are endless things to do to help take care of yourself. So why do we allow ourselves to be in last place on the many todo lists that we have. It is very easy to slid back into allowing the business of life take over again. This has to be a commitment to yourself. That you will give your self the space that you need to take care of you.

Join me in taking care of you in 2022!

What To Look For In The Top Nootropic Supplements

Are you searching for Nootropic supplements that work? If so, you’re not alone. A quick Google search for “Nootropics” will return millions of results. There are so many nootropic supplements on the market these days that it can be difficult to know which one is right for you. How do you know which one will deliver the best results? And more importantly, how do you avoid buying a supplement that is nothing more than a waste of your money? This article will discuss what to look for when choosing a nootropic supplement to make it easier for you to find the right one. Let’s get started.

Intended Use

When looking for a nootropic supplement, the first thing you need to consider is the intended use. What are you hoping to achieve by taking these supplements? Are you looking for improved focus and concentration? Maybe you’re interested in boosting your memory or learning capacity. Or, are you simply looking for a way to improve your overall mood and outlook on life? This will ensure that you get something that precisely matches your needs.

First, it is important to understand that not all nootropic supplements are created equal. Some may be better suited for improving focus and concentration, while others may benefit memory or learning capacity. For instance, these focus pills are great for improving productivity and motivation. It is important to find supplements that will address your specific needs to get the most benefit from them.

Purity of the Product

One of the most important things to look for when choosing a nootropic supplement is the purity of the product. Many supplements on the market today are filled with artificial ingredients, fillers, and other chemicals that can do more harm than good. It’s important to choose a supplement made with all-natural ingredients and contains no synthetic additives.

How will you know this? By reading the product label. If you can’t understand all of the ingredients or sound like a bunch of chemicals, then it’s best to avoid that supplement. The best nootropic supplements will list all of their ingredients on the label and use only high-quality, natural ingredients. This will help ensure that you are getting the most benefit from the supplement and that it is safe for you to take.

The reputation of the Manufacturer

When looking for a nootropic supplement, it is also important to consider the manufacturer’s reputation. Please do your research and make sure that you choose a reputable company that stands behind its products. Many companies out there are only interested in making a quick buck. They will not hesitate to sell you a product filled with artificial ingredients and chemicals.

The best way to avoid these companies is to do your research. Read reviews from other customers, check the company’s website, and look for any certifications or awards they may have received. This will help ensure that you choose a quality product from a reputable company. Also, it would be best to consult health officials before taking any new supplement, to be sure.

Price

While you may want the best product in the market, it is important to remember that you get what you pay for. This is especially true when it comes to nootropic supplements. You should expect to pay a bit more for a high-quality product made with all-natural ingredients and contains no synthetic additives.

Don’t be fooled by products that are being sold at a discount. These are usually products that are filled with artificial ingredients and chemicals. The best nootropic supplements will be a bit more expensive, but they are worth the price. You should expect to pay anywhere from $30 to $100 for a good quality supplement. It is better to set a considerable budget to get better value for money in the future.

Read Reviews and Make Comparisons

Many people out there use supplements to improve their mental performance. This means that there is a lot of information on the internet about different nootropic supplements. Read reviews from other customers, compare products, and ask your friends and family for recommendations. For instance, instead of buying Adderall, they might suggest using natural alternatives to Adderall to help boost your health, among other benefits. This will help you to find the best supplement for you.

Once you get a variety of suggestions, do some more research on the products that interest you. Read the reviews, compare prices, and check out the ingredients. This will help you narrow down your choices and find the right supplement for you. Ensure that whatever you choose meets the quality and purity standards outlined earlier.

Availability

It’s also important to consider the availability of a particular supplement before you make your purchase. Not all supplements are available in every country, so it’s important to do your research and find out if the supplement you are interested in is available where you live.

If you can’t find the supplement at a local store, don’t worry. You can always order it online. Just be sure to do your research first and find a reputable company that stands behind its products. When ordering the product from abroad, it is important to consider your country’s restrictions and regulations. It would be best to consider the shipping costs, which could be high for some products.

Usage

Does taking the product fit your lifestyle? How long will it take you to see results? Some supplements need to be taken for a few weeks before any benefits are seen, while others can be taken as needed. It is important to find a supplement that fits your lifestyle and schedule. If you cannot commit to taking the supplement every day, then it’s probably not the right product for you.

Also, you have to consider the things you have to forgo when taking the supplements. For instance, some supplements require avoiding caffeine and alcohol while taking them. If you can’t live without your daily cup of coffee or cocktail, then a supplement may not be right for you.

There are many things to consider when looking for a nootropic supplement. Ensure that you do your research, ask around, and read reviews before purchasing. This will help you find the best product for you and ensure that you are getting the most out of your supplement. By following the guidelines in this article, you should find a quality product that meets your needs.

5 Careers in Fitness to Look Into in 2022

Working in the fitness industry offers an opportunity to make a difference. You’ll even be able to see the impact you’ve made in other peoples’ lives. If you’ve always loved making an impact, you might want to check out one of the following careers. Each of them has a ton of opportunities, and you’d be working in different capacities. Plus, you could even combine many of them. That way, you’d be able to help people by combining multiple approaches.

Certified Yoga Instructor

Have you ever gone to a yoga class before? If you have, then you’ve seen someone working as a yoga instructor. People in this role guide people through a flow. And, they’ve got to make sure students properly perform the poses.

Becoming a yoga instructor is more affordable than ever, too Yoga teacher training in Costa Rica even offers a way to travel while learning.

Then, once you’ve finished, you’ll be able to lead students from the front of the class. Besides, while you’re getting your certification, you’ll also get in great shape.

Certified Personal Trainer

Perhaps, you’re more comfortable working out in the gym. If that’s the case, you’d probably do well working as a personal trainer. There are several certifications you may complete to qualify for these roles. You’ll learn how to target muscle groups, and you’ll teach others how to reach their fitness goals.

Not only can you work for other businesses as a personal trainer, but you can also start your own. Most personal trainers get their start by working for other people. Then, as they further develop their skills, they’ll expand out on their own.

As a business owner, your income is only limited by your ability to attract new clients. Some personal trainers even wind up working for major celebrities. If you can make it that far, your time could be worth $100 an hour or more.

Gym Manager

Do you have experience managing other people? Or, have you ever worked in a sales role before? Both of those skills would translate well to gym management. Gym managers must maintain gym check in software and equipment to attract new customers.

Also, you’ll be responsible for signing up clients for various services. People who have great interpersonal skills tend to perform well in this role.

You’ll gain leadership experience, and you’ll learn how gyms must be operated. Eventually, you could transition into business ownership, opening your own gym.

Usually, you’ll have to hire other people to work in the gym as well.

Gym managers also earn a rather decent salary most of the time, too.

Physical Therapist

Physical therapists have some of the highest incomes in the entire fitness industry. Of course, becoming a physical therapist also has some of the strictest requirements.

You’ll have to go to PT school before you can get one of these jobs if you’re considering a career in physical therapy. However, plenty of physical therapists end up opening their own practices. They get their start by working in someone else’s.

As a physical therapist, you’ll help clients recover from injuries. You’ll show them different exercises to help them regain mobility. Best of all, you’ll get to watch people recover because of your help. If you’d like to see a real impact, working in this role might be for you.

Dietitian

If you’d describe yourself as a health nut, you might be great as a dietitian. Dietitians help their clients achieve health goals by managing their diets. You’ve just got to get the proper certification, and then you’ll be able to enter this industry.

Not only will you help people lose weight, but you’ll also help them improve their health. Whenever people have high cholesterol, they often get help from a dietitian.

Dietitians also help people suffering from high blood pressure. You’ll teach people good dietary habits, and you’ll also learn some of them yourself, too.

Building a Career in the Fitness Industry

Starting a new career in the fitness industry could be the perfect change of pace. Your work will make a direct impact, and you’ll help other people every day. Plus, you’ll develop a ton of skills you can use in your own life, too.

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About The Author

Sheryl Wright is a freelance writer who specializes in digital marketing, inclusive business, and interior design. If she is not at home reading, she is at a farmers market or climbing in the Rockies. She currently lives in Nashville, TN, with her cat, Saturn.

10 Ways to Enhance Your Health This Year

It can be hard to keep up with your health between taking your kids to school and work. However, there are simple things you can do to improve your daily routine. Here are 10 ways to live a healthy lifestyle this year.

Drink Plenty of Water

You may have a glass of water with meals, but remember to continue to drink it throughout the day. Men need to drink about 15.5 cups of fluids a day and women need 11.5 cups to stay healthy. Staying hydrated helps you maintain a normal body temperature and lubricates your joints. It also helps to flush out waste.

If you don’t like the taste of water, add in some fruits or vegetables to increase the flavor. Infuse in some lemon, lime, fresh berries, or cucumbers. Another simple way is to replace sodas with water. It increases your water intake and reduces the number of calories you consume. Also, if you forgot to drink because you’re so busy, set reminders on your phone.

Get Enough Rest

Getting a good night’s sleep is essential in allowing you to function the next day. If you’re sleepy, you will be less alert and more forgetful. You may also feel more easily irritated, which can negatively impact your relationships. So, you want to make sure you’re getting at least 7-9 hours of rest.

One way to sleep better is to wake up at the same time each day, even on the weekends. You also want to turn your phone off before bed and do something relaxing.

Be More Active

Physical activity is important to keep your heart healthy and strengthen your bones. Regular exercise also helps with weight management, reducing the risk of diabetes. You want to get at least 150 minutes of moderate aerobic activity a day.

One of the easiest ways to work out is by walking. Head to your local park and walk around the trails. Getting fresh air allows you to receive vitamin C and boosts your mood. Plus, you can turn walks into family bonding time. Another quick way to get exercise is by taking the stairs. You can even multitask by running on the treadmill in front of your favorite shows.

Try Some Light Stretching

Stretching isn’t just for before a workout. It can help to loosen up your muscles and improve flexibility. Tense muscles can cause high blood pressure and stiff arteries. Starting your morning with a simple stretching session can help you relax. Consider trying the side lung stretch, which works your inner thigh.

Eat Your Breakfast

Breakfast is the most important meal of the day. It gives you the energy to get through the rest of the day. Consider going for a nutritious meal with plenty of fiber and protein. Eggs are easy to make and rich in protein. It can also fill you up faster, so you’re less hungry during the afternoon.

Take Care of Your Mind

Your physical health is essential, but don’t forget about your mental wellbeing. With all the stress of life, it’s critical to take some time for yourself. This doesn’t have to be a big thing either. It can be a few minutes when you’re having your morning coffee or right after you put the kids to bed.

One way to clear your mind is through meditation. It can decrease anxiety and promote creativity. In addition, it can make you happier and help you discover your personality. Mediation also has physical benefits, such as reduced muscle tension and headaches. Yoga, journaling, and exercise can also help you clear your head.

Make Homemade Meals

Life gets busy, and sometimes cooking isn’t an option. However, when you have the time, it can encourage you to eat a more nutritious meal. Many restaurant foods are high in sodium, sugar, and fat. Plus, you can save money by staying in. For example, people in Arizona spend about $2,7095 per year dining out.

When cooking your meals, make sure you have a good mix of protein and vegetables. Consider making a chicken parm stuffed pepper for your next family dinner.

Spend Time With Loved Ones

Spending time with friends and family can improve your mood. Also, having social connections is vital for your well-being. It can lower anxiety and depression and increase your self-confidence. They also have physical health benefits, such as living longer. So, consider catching up with a friend or family member during your next lunch break.

Brush Your Teeth Gently

While most people know to brush their teeth regularly, they may not do it properly. Brushing too hard can irritate your gums and cause tooth sensitivity. Instead, brush gently with a soft-bristled toothbrush and lukewarm water. You also want to limit your acidic food intake, which can cause tooth decay.

Be Mindful of Your Posture

Many people sit for hours to do work or watch television. The average adult sits about 6.5 hours a day. Sitting for an extended time puts strain on your back. When sitting at your desk, straighten up your back and put your feet flat on the floor.

You also want to raise your monitor to eye level to avoid neck strain. Make sure to have a comfy chair with good lumbar support as well. Then throughout the day, remember to get up and walk around during your breaks.

How to Stay Healthy

Your health should be a top priority. The good news is there are simple ways you can improve your health. So, follow these tips to live a healthy lifestyle today.

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About The Author

Ava Roman (she/her) is the Managing Editor of Revivalist, a women’s lifestyle magazine that empowers women to live their most authentic life. When Ava is not writing you’ll find herin a yoga class, advocating for body positivity, whipping up something delicious in the kitchen, or smashing the patriarchy.

The changing face of health and wellness

Small changes can add up to big differences in quality of life, but what happens when the nature of those small changes themselves is in a state of flux? In recent years things like wearable tech, the rise of plant-based diets and a greater emphasis on heading to the gym have all changed the face of health and wellness. But what’s driving it all?

To give you a better idea of the state of play, we’re going to talk through some of the key changes and how they’re taking shape.

One of the most notable shifts in recent years has been the move away from calorie counting and cutting out fat and sugar at all costs. A great example is the paleo diet which claims to get adopters back to their roots in a truly authentic way. Another prime example would be the keto diet — something that appears to fly in the face of more traditional weight loss theory.

The interesting thing here is that rather than being seen as a temporary necessary evil to lose weight, these new waves of diets are more billed as lifestyle choices. Followers are keen to keep them up and post regularly about them on social media. This is a rather interesting behavioral change that would have been hard to predict a decade ago. As well as being a change in the way we act, diet is fast becoming something people are proud to stick to. Binging on junk food on the weekend is being replaced by scheduled cheat meals that are designed to reward staying the course by providing a way to let off steam.

Another fascinating behavioral change is the way in which a growing number of people approach sleep. While we typically spend a third of our lives doing it, many people throughout history have seen surviving on minimal sleep as some form of badge of honor. You only have to look at the rise of the FitBit sleep tracker, and people like Jeff Bezos saying they prioritize sleep, to see that this is falling out of fashion. It may not be the status quo quite yet, but paying attention to your sleep health is growing in popularity.

There’s also a growing trend for people to talk more openly about their exercise and be open about the way it makes them feel. You only have to look at Instagram to see millions of people embarking on early morning runs and gym workouts with the aim of ‘anchoring’ their day to see what we’re talking about here. The idea that you can use exercise to improve your wellness, as well as your core fitness, is very much in the mainstream in a way that it wasn’t by any means 25 years ago. Now exercise and regular training are seen as essential components of a balanced lifestyle, not just something that only the super fit need to do.

The manner in which social media and the collective awareness of the masses is driving new behaviors in the health and wellness spheres is a truly fascinating development. On any given day there are hashtags going viral which urge as many people as possible to do something good or take action in a specific way. Simple things like getting people to do one positive thing a day so they feel good about themselves really help feed into the collective drive to help others.

Look on your Twitter feed and you’ll find positive messages that nudge people to do anything from run an errand for an elderly neighbor or provide a listening ear for an anxiety, to helping a problem gambler to reconnect with what really matters in life. This is a great example of the way in which the face of health and wellness has been rapidly transformed by the interconnectivity and constant feedback of social media.

In the years ahead it will be enlightening to watch these trends grow and evolve, and to see the next generation take them on in their own unique way. One thing is for sure, by being able to get people talking and connecting, the online world is a key driver in the growth of health and wellness awareness.

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Does Dr. Brite Give You Pearly Whites? Read Our Review

What The Heck Are They? The Scoop

Dr. Brite is a wellness and healthcare product company. Run by actual doctors Dr Pooneh Ramezani and Dr. Paris Sabo and curated with love and compassion for the planet. They are also a certified B Corp! We took their Wireless Advanced Whitening System for a test drive. Here are the results.

What They Say

Dr Brite is a health and wellness brand. Products are safe, non toxic and effective. No toxic chemicals, inflammatory agents, or hormone disruptors. They are sulphate-free, paraben-free, vegan and phthalate-free

No product is ever tested on animals and all ingredients are thoroughly tested, natural and plant based. Their website includes an ingredient glossary.

Quality Ease of Use, Packaging?

The Dr. Brite Advanced Whitening Kit arrived in a simple white box, with easy to use instructions. The packaging was eco considerate and the company strives to be as earth friendly as possible.

Is It Affordable? What is the cost? Would I Purchase?

As far as full teeth whitening kits go, the Dr. Brite Advanced Whitening Kit is priced reasonable at $149.25 USD. It includes a wireless whitening mouthpiece with blue light and blue and red light settings for effectiveness. The package also contains a battery three whitening pens and a shade guide so you can track your progress. The company offers after pay options and kits are available with or without Hydrogen Peroxide. There is an oral care kit that does not include the whitening mouth piece for under 60.00 USD.

Would I Recommend ?

I would recommend the Dr. Brite Whitening Kit. It was easy to use and I saw results after two sessions. Always a great reason to smile! I will definitely try some of their other products. It is wonderful to see two female doctors create integrity wellness products that are vegan, cruelty free and eco friendly as well as affordable. In addition to their oral care products, they have body products, pet products and home care products too.

The Down-low on The Downside

The mouth piece of a whitening kit adds to the price making it affordable for some but not all at 149.25 and 199,00 for (non hydrogen peroxide), so definitely take advantage of their pay later option, and get yours today via their website here.

Our Overall Rating 4.9 out of 5

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The ReshapeMe Fitness App – How it Works and Why You Should Get It

I’m someone who likes to eat clean as much as I can. But, with busy schedules, it makes it really hard to take time out of my day to search for recipes that I can incorporate into my meal planning.

That’s why when I tried the ReshapeMe Fitness app I was pleasantly surprised to see a set of recipes waiting for me.

As a background, the ReshapeMeFitness app is a home diet and fitness tracker with four stars and 1,000 ratings on the app store. With a subscription, a user can access personalized workout routines and diet plans that are tailored to their goals. For me, I wanted to see what the meal plan portion of the app could give me and I’m so glad I gave it a try.

Some of the meals I ate included:

Avocado toast (The Rustik Oven Hearty Grains & Seeds Artisan bread with everything bagel seasoning)

Chicken rice bowl (subbed rice for quinoa)

Chicken wrap (whole wheat tortillas, hummus, tomatoes, chicken, and lettuce)

Berries and fat-free Greek yogurt

Banana roll (bananas, subbed coconut butter with peanut butter, and whole wheat tortillas)

The things I was looking to monitor most while following this meal plan were energy level, sleeping habits, focus, and overall health. I can confidently say that all of the above improved and it’s all thanks to following this healthy, clean eating diet.

Of course, in doing it for a short amount of time, I knew I wasn’t going to lose weight, but I was still able to see results with energy and focus level which is huge.

On the app are also personalized workout plans where you can select the area of your body you’re looking to work on and how long you’re looking for your workouts to be, and it will give you multiple options that fit those criteria. You have the option of beginner, slightly active, and very active workout routines which fit everyone’s lifestyle choices, no matter what they are. The app also tracks steps, as well, which is great if you have a job where you’re up and moving during the day.

If some or none of the plans look good to you, you can also log your own workouts and meals as a replacement.

If you’re looking to download the ReshapeMe Fitness app, Puckermob has a promo code that will give you 50% off a six-month subscription with a free month included. Get the app now to get started on your goals and see where your health and wellness will improve just from simple changes in your lifestyle.

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About The Author

Emmie Pombo is a latte and tattoo-loving Tennessean who specializes in mental health and beauty writing. She holds a degree in Journalism and a certification in Makeup Artistry and Airbrushing. Follow her on Instagram, Facebook, and Twitter.

Five Things I Do When My Past Trauma Makes it Hard For Me To Just BE.

Past trauma is not in the past because it seems to just linger in your life into the future. You have bad flashbacks and can’t sleep because random thoughts occur in your head about that past trauma. You try to say to yourself that it doesn’t matter, but it honestly affects the way you think and live today. We’re told to get over things, but that’s easier said than done. Life is unfair, we’re told, and yeah – it is. That is why you need ways to make life a little better when dealing with trauma that still lingers in your mind.

1. Make time for your hobbies

You’ll keep telling yourself that you don’t have time, but you have to make time. Engage in what is meaningful to you even if it’s five minutes so you can get away from thinking about something terrible. I get myself into a catch project for an hour or so and it makes me feel positively engaged in something and forget about the world for a bit.

2. You need a friend, family member, someone who will understand you and listen to you when needed

I don’t think they necessarily have to give you advice and coping mechanisms, but just someone to lean on is the greatest feeling. My boyfriend is a saint for letting me cry on his shoulder when needed.

3. Live in the now

I’m not saying you can’t think about anything traumatic in the past. I’m just saying that it doesn’t have to define you today. Just because someone may have told you bad things to your face in the past doesn’t mean you’re a bad person today and that you have to see yourself that way.

4. Try to look for good things

It’s hard not to focus on the negative – trust me I know. I’ll be eating a slice of pizza and think how bad it is for me and I don’t even deserve to have it – but we need to look for the good, even in that slice of pizza. Changing our thought process can help with this. I can say to myself that I deserve to eat this pizza because I enjoy it.

5. Changing thoughts takes practice

My past trauma included people telling me that I was fat. Today, I sometimes feel that I am fat and ugly but I know that those people didn’t know my beauty inside and out. I tell myself I am who I am and those who like me will love me for who I am on the inside and out.

We can’t change the past even when we want to sometimes. But we can try and do our best every day to make life worth living. Life is going to have its ups and downs and unfairness, but we need to look at the good to feel even the slightest bit of happiness, which is worth it to me.

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About the Author

Molly Rose lives in PA but is originally from NY. She wrote for Odyssey Online in 2017 and has now started her journey with Puckermob. Molly is getting her Master’s degree online in Human Services at Capella University. She is an advocate for individuals with disabilities. Follow her on Instagram, Twitter, and Facebook.

My Illness Made Me Lose My Full Ability to Dance, But I Still Have Hope

Imagine having something taken away from you that you loved dearly; a hobby or passion that made you want to get out of bed in the morning every day because you loved doing it so much. Then, in an instance, you lose one of the things you loved so much. It is devastating. I have experienced this and it has changed my life.

I first started dancing when I was about four or five.

I started taking dance classes in hip-hop, tap, ballet, and jazz. I wanted to try out for the competition team in high school before I graduated at a dance studio I was taking classes at. Then, one day during dance class, I did a leap and it took me a while to get up. This small incident ended up getting bigger each day. When I was 15 years old, my body was getting weaker, sore, and I could barely move. It was such a struggle to not only dance, but it was hard to climb the stairs, open up a water bottle, write, play sports; the list is endless.

Fast forward a few months after the incident, I was admitted to the hospital with the diagnosis of a nerve disease called CIDP.

It is a chronic illness that makes your nerves weak. My legs became so skinny and I lost most muscle in my feet with nerve damage being abundant. This means I can barely move my feet without my leg braces that help me move them. I can’t stand on my toes, lift my feet up, pick them up, and wiggle my toes, and my hands got weak, as well. Feet and legs are so important for dancing; so, this meant most of my dancing ability was gone.

I felt like part of my world was crashing.

Trying out for the competition team and taking dance classes I thought were over. I was worried my teachers would not let me dance. I was worried about getting made fun of. However, my dance teacher told me she would let me try different types of dance classes with my leg braces on to see what I could become adjusted to. I tried tap dancing and I remember falling to the floor and crying. My teacher picked me back up, handed me a tissue, let me take a breather.

I started monthly IVIG treatments, steroids, and physical therapy which were not fun. After trial and error, I was taking jazz and hip-hop classes; my friends were so supportive and accommodations were made for me when it came to certain moves.

Fast forward to college.

I wanted to continue my dancing when I was given the news that I was better at moving but needed my braces and sneakers to walk; my treatments were done my sophomore year of college.

There was a dance club that preached being inclusive which was not the case. No one would let me in their dances due to by disability and also the fact that many of them only took their friends in. The first dance that gave me hope was a reggae routine I did not plan on even trying out for; I was encouraged to try out despite my disability. I fell in love with the dance so much and I saw my potential to stick out from the crowd – even with my disability.

She mentioned my braces were not a big deal; I wish everyone else felt that way too.

I went to the worker who was in charge of student activities, as I was still frustrated that I was not able to be in more than one dance after numerous tryouts. She told me, “Well, why don’t you choreograph your own dances for the club?” and I did just that. I taught intermediate dance routines that needed a try out but I decided to teach a beginner dance class every semester that required no tryout; it was open to all students who were beginner dancers and for students with disabilities.

The first routine I taught to dancers was a hip-hop routine and the amount of “thank you’s” I received from the dancers were the most gracious “thank you’s” I ever got.

I will never forget the girl who told me that she felt included in the club. I got a flower from another dancer for being so kind to her. When a student in the dance club saw my potential in my braces, she came up to me and told me to try out for her jazz routine; she did not care that I was in braces and sneakers. I will remember this forever.

After college, I taught some routines in hip-hop and tumbling while also assisting teaching. After a bit, I took a break from teaching and took classes again which I loved. However, COVID-19 had things shut down, my illness relapsed, and I was no longer in remission. I started treatment in January 2020, again, with steroid use, and had no enthusiasm for online dance classes; I just loved in-person better, but I dance around in my house when I can.

My condition started to get a bit better again where my treatments stopped in January 2021.

I dreamed about making up dance routines all the time then it hit me; my passion is dance and opening up a dance studio for people with disabilities. I am not the dancer I used to be but I still do my best; I want to give individuals the opportunity to dance. I currently help individuals who feel sick do activities and I hope to incorporate my dancing into that. I still have the dancer in me, but I just need to bring it out in a different light.

Never EVER lose sight of your dream, even if obstacles stand in the way.