You’ve been going to the gym for months. you’ve finally braved the treadmill and built up some endurance. the person that’s been running next to you has told you at the water fountain that they’re training for their sixth 5k run. you go home and google how far 5k actually is. three miles! three miles doesn’t sound too hard. you’ve been running/walking up to a mile for the past month. you start doing your research and find a couple of programs that say they can get you to your first 5k in a matter of weeks. you feel pumped and confident in your ability to complete this run. so, you sign up for your first 5k and tell yourself you’ll be a champion is six short weeks. how hard is it to actually run a 5k race, and how do you train for one? getting started: how to train for your first 5k? make a plan and actually sign up for a race. if you’ve devoted your money to something you’re more likely to devote your time as well. the difference between training and working out is that with training, every workout is purposeful and brings you closer to completing your goal. training takes time and dedication. you won’t be fast at first. you probably won’t even be able to run that long. don’t let that detour you from completing this task you’ve set out to do. champions aren’t born overnight. review your schedule and find time wherever you can and set it aside specifically for training. before or after work if a great time for a workout, or bring extra clothes and start training midday. running gets your metabolism pumping and gives you a boost of energy. it’s best not to run or exercise right before bed. remember to stretch before running, especially if you’re a beginner. you can cause muscle cramps or shin splints if you don’t prep your body. start off with sprints of running during your walking routine, slowly building up your pace to a “run-walk,” eventually running 30 minutes altogether. this allows your mind, body, and spirit to all get on the same page. focus more on going farther and not necessarily harder. increase your distance before you increase your speed. don’t run more than three days per week and alternate run days with rest days. this allows you to recover, adapt, and enjoy running. take time to recover and train comfortably the key to completing a 5k run is to listen to your body. did you know that the body actually grows stronger when it’s resting? this is why alternating between run days and rest days is so important. it allows your body to be stimulated by the exercise and then recover during your rest days. many beginners make the newbie mistake of over-training and running too much too soon, causing energy like leg splints to arise. if you listen to your body, you can prevent not only body aches and fatigue but mental and physical fatigue as well. another good way to train comfortably is by taking the “talk test.” if you’re running at a comfortable pace you should be able to talk through running. if you’re gasping for air, however, that means you’re at a pace that you are not ready for. adjust your pace accordingly, and when you can talk through running, you know you’re exactly where you need to be. when you run too fast, for too long and too quickly, it can destroy your mental confidence when your body doesn’t respond the way you had planned. simply put, the fun factor drops, you start to count the seconds until you’re finished, and your risk of injury goes up. once your heart is out of it, it can be hard to keep your head in the game. the secret to finishing your 5k training is knowing you can run a little further each day, bringing you closer to completing your goal and being a champion in your own right! 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=enJan 16,2019 0
The topic of health is everywhere…on the internet, television, magazines, the newspaper. everything from “kale is the new super food” to “drink apple cider vinegar every morning to burn fat.” information is everywhere on latest fad diets to what are the healthiest cooking oils. misconceptions fill the internet air. to determine what the best is in anything, it helps to know what the worst is in anything. take cooking oils, for example. i’m not here to tell you what the healthiest ones are. you can find that anywhere. i’ll tell you what the worst five cooking oils are, and why, so that you’ll know what not to buy as you start including healthy food choices in your diet plans. let’s talk about why it matters when determining the healthy quality of cooking oils, you must take into account: how it affects heart health, the ratio of omega-6 to omega-3 fatty acids, and how it is processed. getting too much omega-6 in your diet causes clogged arteries, inflammation, heart disease, and increases your risk of cancer. the world health organization (who) recommends a ratio of 4:1 for omega-6 to omega-3. that means that every food you eat that contains omega-3 fatty acids, you need to eat no more than 4 times the amount of omega-6 fatty acids. remember: too much omega-6 in your diet is bad. you can improve your health by eliminating processed foods from your diet. autoimmune responses to chronic inflammation caused by processed foods are being linked to processed foods. diseases like asthma, allergies, cancer, heart disease, arthritis, and diabetes rise as the consumption of processed foods rises. get rid of them! what cooking oils should you avoid and why? grapeseed oil: about 70% omega-6 fatty acids. remember what we just talked about? too much omega-6s in your diet causes inflammation, the true cause of heart disease and can lead to other health conditions. grapeseed oil is industrially processed with hexane and other toxic solvents. traces of these chemicals are always left behind in the final product. an expeller-pressed processed grapeseed oil is full of polyunsaturated fat, in concentrations highly toxic to humans. no matter how pure, they are never safe. canola oil: about 87% is genetically modified. you know how canola oil is created? using crude oil extracted from rape seeds, then refined, bleached, and deodorized. because it is processed under high heat, it goes rancid. because it is prone to rancidity, industrial carcinogenic bleaches are used, with a mixture of hexane to deodorize. canola oil is high in omega-3s, but don’t let that deceive you. these oils are subject to oxidation when heated. oils high in omega-3s are never used for cooking. flaxseed oil and fish oil are high in omega-3 and are never heated because they are prone to oxidation. free radicals are released when an oil oxidizes, which leads to inflammation, cancer, thyroid damage, and hormonal imbalances. vegetable/soybean oil: about 99% of vegetable oil is actually soybean oil. next time you look at a bottle in the store, read the ingredients. you’ll most likely only see one: soybean oil. soybean oil contains 54% omega-6. remember what we said before? too much omega-6 equals bad news. it can lead to inflammation and other health issues. soy is high in trypsin inhibitors and phytic acid, which blocks the absorption of proteins, vitamins, and minerals. soy also contains phytoestrogens, which mimics estrogen in your body and disrupts normal hormonal activity and could increase your risk of cancer. so now that you know what not to buy, and why, here’s a quick list of the healthiest oils to use for cooking: coconut comes in at number one, with 92% saturated fat, 6% monounsaturated, and 1.6% polyunsaturated. butter (ghee), olive oil, palm oil, avocado oil, fish oil, flax oil, and nut or peanut oil are all great choices. download mevo app now from – google app store ios play storeJan 05,2019 0
Now you’ve probably heard that coconut water is good for your health, but did you know that coconut milk is also great for health ? there are some misconception regarding the healthiness of this miracle drink due to its rich creamy texture and subtle sweetness, but these factors only make it a more delicious health drink than most others. keep reading to find out why its time to stock up on some coconut milk. 1. it helps you lose fat via coconut milk although coconut milk has about 14 grams of fat in each serving (quarter cup, full-fat), its mct or medium-chain triglycerides fatty acids actually help your energy spending, which can augment physical performance. the plethora of nutrients present in coconut milk also helps nourish your muscles, which can help in muscle building following your regular workout routine. the good kind of fats in coconut milk also helps you stay full for longer, which serves as a preventive measure for your tendency to overeat. building muscle and helping you to control your intake are essential factors in losing body fat, which are enough to encourage you to consume coconut milk regularly. 2. coconut milk helps with constipation coconut milk helps with the nourishment of the digestive tract due to its high nutrient and electrolyte content. it is also known to relieve indigestion and constipation in individuals, as it promotes healthy bacterial growth in the colon. 3. aids in blood sugar regulation diabetics can also benefit from coconut milk as its fatty substances decelerate the sugar release rate in the bloodstream, which facilitates better insulin control in the patients’ bodies. coconut milk is a great alternative in milk-based recipes and desserts due to its healthy richness and sweetness which are better for the body than added sugars. 4. it is good for your heart? the fat content of coconut milk is essentially 50% lauric acid, a fatty acid which is associated with cholesterol levels improvement, antibacterial, and antiviral properties. studies were able to back up the claim of coconut milk’s cholesterol level improvement, as clinical trial results determined that individuals who took coconut milk had decreased ldl/bad cholesterol (low-density lipoprotein) levels and had amplified levels of good cholesterol or hdl (high-density lipoprotein). this assures the general population that although coconut milk is “fatty”, it is not the bad kind, but rather beneficial than damaging. the mineral content of coconut milk can also help you lower your blood pressure, increase your blood vessel flexibility, and prevents plaque build-up, which contribute to greater heart health. 5. it aids in ulcer prevention coconut milk is also known to prevent the formation of ulcers and in reducing ulcer size. this can be attributed to coconut milk’s shielding effects on the ulcerated regions, which prevents pain in the area. this action of coconut milk is even better than coconut water’s ulcer preventive mechanism. ideally, you should be looking for the organic or “cold pressed” coconut milk and avoid anything with added sugar, salt, preservatives or any other nasty chemical you don’t want in your food. log whatever you eat in our amazing weight loss & fitness app – mevo available on – google play store ios appstoreDec 25,2018 0
What if we say that you can have a chocolate cookie without being guilty? yes, we are serious! today we have got this delectable “chocolate oatmeal cookie” healthy recipe that you can make in minutes without any baking. these cookies would require a little effort but believe us the outcome would be really delicious. they are perfect for that little evening snack or to satisfy that midnight dessert cravings. eat them all by yourself or share it with friends over a hot cuppa. ingredients 1-1/2 cups quick cooking oats 1/2 teaspoon vanilla extract 1/2 pinch salt 1/2 cup chopped pecans (optional) 1 cups white sugar 1/4 cup evaporated milk 1/4 cup butter 1 tbsp unsweetened cocoa powder method 1. in large bowl combine oats, vanilla and salt. stir in pecans. 2. in a medium saucepan, combine sugar, evaporated milk, butter and cocoa. bring to a boil. remove from heat, stir in oats. 3. drop mixture by teaspoonfuls onto waxed paper. let cool. nutritional info yields 24 cookies nutritional value per cookie: calories 87 kcal, fat 4g, carbs 12g, protein 1g checkout more than 500 healthy recipes in mevo app now. download from ios appstore / google playstore.Nov 10,2018 0
How do you take apple cider vinegar to lose weight? apple cider vinegar (acv) is cherished by many as a therapeutic, healthy and inexpensive measure against many body ailments. we can’t stress enough on there being no magic bullet for weight loss, acv is no exception. chugging on acv every day without a healthy diet plan and plenty of exercise is not going to give you any results, in fact, it may even be harmful as acv is acidic and can contribute to digestive issues. always consume acv in small amounts, say a teaspoon or two, preferably diluted. acv is gaining popularity in the fitness world as many kinds of research, as well as at-home experiences, show that adding acv to your regular routine may aid in weight loss. here are some factors that contribute to its weight-loss benefits: 1. apple cider vinegar (acv) suppresses your appetite having a glass of water with a teaspoon of acv before your meal can help you reach satiety sooner and consume less than you usually do. according to one study, participants who ate bread with vinegar experienced a greater level of satiety than those who only ate bread. 2. apple cider vinegar (acv) stabilizes your blood sugar levels the dramatic sugar spikes that occur in your body following a meal are the main cause of those nasty uncontrollable cravings you have throughout the day. acv helps control these sugar spikes, thereby, curbing your sugar cravings between meals. stabilizing your blood sugar levels is a surefire way of sticking to a proper diet plan with set meal times. in the same study mentioned earlier, participants showed lower blood glucose levels following the bread and vinegar meal as well. 3. apple cider vinegar (acv) detoxifies the body acv helps flush toxins out of the body, thereby helping it perform better, particularly in its digestive and metabolic processes. this ensures that it absorbs the maximum amount of nutrients from food. 4. apple cider vinegar (acv) prevents fat buildup acv speeds up your metabolism and helps you burn fat much faster. since it is rich in enzymes and organic acids, it also helps in how efficiently fat is burnt as well. although more human studies need to be done on this, some experts also claim that acv may help bring down your cholesterol levels. how to use apple cider vinegar (acv) ? acv can be quite unpleasant for many people, therefore, it’s ideal that you gradually introduce it into your diet. apart from using it as a salad dressing, you can also dilute a teaspoon of acv in a cup of water and have it once a day. as you get used to it, you can increase it to two teaspoons per day and see how it affects you. most experts suggest adding 2 tablespoons of acv to a cup of water and having it one to three times a day. note that this depends on how well you tolerate acv. if you frequent experience heartburn or other digestive symptoms, consider having less than 1 tablespoon of acv per cup of water a day. log whatever you eat in our amazing weight loss & fitness app – mevo available on – google play store / ios appstoreNov 09,2018 0
You may not realize it, but your bones are alive. every day, your body breaks down old bone and puts new bone in its place. but, beyond 30 years of age, your bones have reached their peak bone mass and you start to lose more bone than what is replaced naturally. the problem in the weight loss process arises when bones are not kept healthy and too much bone mass is lost. maintaining healthy bones is important in order to boost up the weight loss process and avoid developing osteoporosis, which is when your bones become weak and brittle and you can end up having broken bones. therefore, keeping a strong bone mass is really important to maintain, especially once you are in your 30s. physical exercise is important most people are aware of the importance of having enough calcium in your diet to ensure that bone density does not decrease. however, it isn’t the only important factor. being physically active is also super important for preventing osteoporosis and maintaining strong bones for life. this is because increased physical activity can help to building bone during the phases of mineral acquisition and bone consolidation. when it comes to being active, weight-bearing exercises are particularly important in this acquisition and consolidation process. weight-bearing exercise is any activity you do while on your feet and legs, that works your muscles and bones against gravity. weight-bearing activities during weight-bearing exercise, bone adapts to the impact of weight and the pull of muscle by building more bone cells. consequently, your bones become stronger and more dense and the risk of fracture, osteopenia, and osteoporosis decreases. high-impact weight-bearing exercise includes: 1. walking 2. jogging 3. hiking 4. dancing 5. step aerobics 6. soccer 7. baseball 8. basketball 9. tennis, racquetball 10. low-impact weight-bearing exercises are: 11. using elliptical training machines 12. doing low-impact aerobics 13. using stair-step machines 14. fast walking on a treadmill or outside it is therefore recommended that you include one of these forms of activity into your daily routine for around 30 minutes every day. in doing this, your bones will become stronger (and so will your muscles!) and you will have a strong and fit body into old-age. load-bearing activities load-bearing exercise where you work to strengthen your muscles against gravity can also help build strong bones. they are also known as resistance exercises and include: 1. lifting weights 2. using elastic exercise bands 3. using weight machines 4. lifting your own body weight you can introduce weight training moves of varying intensity to work the different muscle groups (and the bones they are attached to). yoga and pilates can also improve strength, balance and flexibility. you may like to mix up your daily routine so that you include a mix of both weight-bearing and load-bearing exercises which will also help keep your exercise routine interesting. if you have been looking for another reason to exercise, then thinking of your long-term bone health could be just the thing to consider when you are wanting some extra motivation to move your body.Oct 22,2018 0
When you add protein shakes to your diet & meal you can easily boost calorie burn and curb hunger cravings without having to eat much at all. protein helps to keep your heart, skin, hair, bones healthy & body tone. but the pre-packaged protein shakes from the store are often packed with sugar and not so healthy for you. they won’t get you any closer to that summer body you want so badly. to help you stay on track, we searched the web for the best weight loss shakes recipe out there. below, you’ll find something to satisfy every craving without feeling guilty. since we’ve taken care of finding the nutritional winners, all you have to do is pick a recipe, start up the blender and enjoy your protein shake! spinach flax protein smoothie this is the spinach protein smoothie for people who don’t like spinach—but want to eat it anyways. thanks to the addition of mango, pineapple and banana, you won’t even taste the leafy green—but you’ll still get all of its health benefits. in fact, this drink serves up 33 percent of the day’s vitamin a, most of which comes from the spinach. the addition of chia seeds and flax provides four grams of satiating fiber so be sure to keep those in the mix if you’re looking to sip as much protein as possible. ingredients 1 cup unsweetened almond milk (or any kind) 1 large handful of organic baby spinach, washed ¼ cup frozen mango chunks ¼ cup frozen pineapple ½ of a banana (fresh or frozen) 1 tbsp flax meal (optional) 1 tbsp chia seeds (optional) 1 scoop vanilla protein powder (optional) skinny high protein oreo shake fat-free cottage cheese, skim milk, cookies, vanilla and a touch of stevia team up to create a mouthwatering concoction that only tastes sinful, but is actually very healthy for you. although the drink shouldn’t be your daily go-to, it’s there for you when you need to cub those cravings for cookies and other sugary goodness. opting for this over a dairy queen oreo cookie blizzard of the same size will save you 20 grams of fat and 48 grams of sugar! ingredients 250 grams fat-free cottage cheese (choose the low sodium kind) 1 cup skim milk 3 oreo cookies 1 teaspoon truvia 1 teaspoon vanilla extract orange smoothie you’ll be whisked away on a mini vacation for your mind the second you start sipping this tropical-tasting smoothie. don’t let the high carb and sugar count scare you off; it’s coming from berries, an orange and banana—all vitamin- and fiber-rich produce that will keep you fresh and healthy. ingredients 1 cup organic frozen mixed berries 1 frozen banana 1 orange, peeled and segmented 4 – 6oz vanilla greek yogurt (i used a 5.3oz container of vanilla oikos) almond butter protein smoothie made with just four ingredients, this protein smoothie will take you no time at all to whip up. the almond milk and nut butter provide a solid hit of natural protein while the chia seeds lend a boost of antioxidants and heart-protecting omega-3s. enjoy this as a healthy breakfast on the go or an afternoon snack. to kick your shake up a notch, add a few shakes of cinnamon. it will not only heighten the drink’s taste, but also zap stubborn belly fat and help stabilize your blood sugar, which can ward off diet-derailing cravings. ingredients 1 large ripe banana peeled and frozen 3/4 cup unsweetened almond milk 1 tablespoon unsweetened almond butter 1 tablespoon chia seeds coffee & banana protein burst frozen bananas and peanut butter team up to give this smoothie a rich, milkshake-like consistency that will make you think it’s sinful. when you use unsweetened almond milk, though, it’s packed with protein without sky-high sugar counts found in other smoothies. ingredients 1 cup chilled seattle’s best brewed coffee 1½ bananas, cut into chunks 1 cup nonfat plain greek yogurt 1 tbsp ground flax seed 2 tsp honey or agave nectar ½ tsp ground cinnamon ¼ tsp grated nutmeg 6 ice cubes blueberry protein smoothie if you’re not big into the idea of using nutrition powders—or you’ve simply run of out your go-to—you’ll love this creative recipe. the blogger calls for a scrambled and blended egg in lieu of whey or plant protein, which is a fat-incinerating idea we totally love! ingredients 1 egg beaten, scrambled, and cooled 1 ripe banana peeled and frozen 1/2 cup fresh blueberries 1/2 cup frozen red grapes 3 large ice cubes 1 cup unsweetened almond milk 1/4 cup orange juice 1/8 teaspoon to 1/4 ground cinnamon get more of such amazing pre/post workout recipes & a wide range of other healthy recipes in the mevo – weight loss & fitness app. download now from playstore/appstore!Oct 18,2018 0
It’s just 2 weeks from a wedding and you want to lose weight fast? you require a quick fix and turn to the seemingly obvious solution – crash diet. crash or fad diets are the ones which focus mainly on deprivation to achieve extreme weight loss in a short span of time. there seems to be a new fad diet cropping up every day be it master cleanse, paleo, detox diet, raw food diet, etc. while these diets as tempting as they promise that they will help you lose weight faster, but the truth is they are doing our bodies much more harm than good. read on for reasons as to why you should stay away from these diets. deprivation all the crash diets have one thing in common: deprivation. the deprivation may be in terms of calories, food groups or specific foods, but one thing that remains constant in all diets is that they do take something significant away from your diet. though this step looks logical, but it really is not a viable one. the main reason behind this is that if you cut an entire food group from our diet plans it is a surefire way to increase the temptations and cravings for it and indulging into them can ultimately result in hampering the weight loss. food is your foe fad diets make you believe that food is your enemy which is not actually true. food when eaten in balanced proportions, helps to nourish your body and improve the functioning of the entire system. instead of cutting the entire food groups the focus should be on the addition of quality foods into your diets. ranging from whole grains to nutrient dense fruits and veggies, there are plenty of satisfying foods that you can add in your diet to aid the weight loss process. unsustainable another major problem is that the fad diets are unsustainable in the long run. the reason behind this is that our bodies are not build to endure the level of deprivation demanded by these fad diets. for example: if you restrict calories your body starts burning the muscles instead of fats which ultimately makes a negative impact on your metabolism levels. as a result of this at the end of the diet when you step on the scale you might find that you’ve actually gained weight instead of losing. this type of fad diets are extremely dangerous and can have detrimental effects on your health in the long run including the increased risk of heart disease, damage to arteries and the immune system. the bottom line thus, the crux of the above discussion can be concluded that the healthiest and best way to shed off those extra pounds permanently is to aim for 1-2 pounds of weight loss per week. there is no need to rely on “fast weight loss diets” as they will not be sustainable in the long run. rather than expecting a transformation overnight try to focus on creating one healthy habit a week. along with this stop treating food as your enemy and start considering exercise as your friend and you will definitely reach your desired weight loss goals before the special occasion! cheersSep 28,2018 0
Are you bored of your regular workout routine? is it too boring to pursue in long run? let’s be honest: it is! a boring workout routine not only effects the exercise enjoyment but also influences the motivation and commitment level. some studies have shown that when you inject the element of freshness and variety into your workouts, interest in the task at hand improves, ultimately leading to increased motivation. another study has even demonstrated that spicing up your workout routine can help you stay more committed to it over the long haul. so now you must be looking for ways you change your workout routine? to simplify this process, we have we’ve tracked down some trendy workout options that are fun as well as effective too. these top fitness routines are exactly the opposite of boring; they will keep you on your toes and boost up the motivation to a higher level. a) global groove workout if you are looking for a fun, and exciting cardio-workout, then this one is a must try. global groove workouts pair simple dance moves with a variety of music genres to appeal to every fitness enthusiast and thus are a perfect replacement to traditional cardio. some of the most common dance-style workouts include salsa, samba, pop, zumba, among others. known for being accessible to people of every fitness level, these workouts are a perfect option to start your new workout regime. b) bodyart training bodyart training routine aims at creating harmony between body and mind. it is a dynamic training method focuses on everything from strength to endurance to flexibility and mobility using exercise from yoga, physiotherapy, stretching and pilates combined with breathing techniques and relaxation. not only will it assist in boosting fitness, but it will also help reduce daily stress. c)pound workout let’s be honest–when a workout isn’t fun, it’s hard to stick with and that’s where pound comes in! pound is a full-body cardio jam session, combining light resistance with constant simulated drumming. known as ripstix, the drumsticks offer a bit of resistance training as you drum to the music. this means that you’re able to follow along with the workout simply by listening to the beat. the workout fuses cardio, pilates, isometric movements & poses, and plyometrics into a 45-minute series. d) urban rebound : trampoline uninspired by your treadmill routine? embrace your inner child with a low-impact trampoline. performed on mini trampolines, this workout will have you bouncing and balancing your way through a major calorie-burning workout. trampolining aims at strength, endurance and balance all at once. it’s also low impact workout, since the trampoline absorbs most of the shock as your body comes in contact with it. so now bounce and drop those pounds! e) amenzone : a back to basics workout this is one workout which can be easily tailored to your current fitness level. a strength-based routine, this workout include a series of body-weight exercises, as well as those done with cleaned car tires. does it sound too intense?? simplicity is the name of the game when it comes to this one, making it an excellent option for people looking to gain strength. so now it will be difficult for you make excuses as you have a whole lot of new workouts which are not only new, exciting but highly effective too!Sep 11,2018 0
Summer is already upon us, so time is ticking. if you want to get a flat belly fast, and without having to spend hundreds of dollars on the gym keep reading! what you need to know beforehand the abdomen (which is less formally called belly, stomach, or tummy) is the part of the body between the chest and the pelvis. the abdominal muscles help you in the process of breathing, provide flexibility and movement, and also protect your inner organs for outside forces. in the front of your abdomen, there is a major muscle called the rectus abdomis, also known as the “abs”, it is a paired muscle running vertically on each side of the anterior wall of your abdomen. it’s important to understand how these muscles work and where they are located because the routines exercises and food we’re going to explain will make more sense then. crunches this exercise is beneficial for your upper abdomen. lay on the floor and hold your hands by your ears rather than behind your head to prevent a neck strain, and to prevent that you automatically try to pull yourself up. bend your knees with your feet on the floor. then lift your shoulders and upper back up and away from the floor with your face pointing toward the ceiling, while trying to keep your chin straight. exhale as you come up as far as you can, hold for a second, then inhale as you return to the starting position. do not touch the floor with your back. repeat this exercise for 15-25 times a day. leg drop lie on the floor while your legs are over your hips at a 90-degree angle. slowly lower your legs as low as you can without touching the floor, but make sure not to lift your lower back. then raise your legs to the starting position. repeat this exercise for 10 times a day. pike and extend lie on the floor with your legs extended over your hips. then crunch up so your hands reach towards your feet. keep the plans straight forward. then bring your arms back overhead while at the same time you lower your left leg towards the floor. then crunch up again while your hands reach both your toes, but this time when you bring your arms back overhead, lower your right leg towards the floor. repeat this exercise for 20 times a day, alternate sides. front bridge exercise lie on the floor with your legs extended over your hips, just like when you do the pike and extend exercise. then crunch up so your hands reach towards your feet. then bring your arms back overhead while at the same time you lower your left leg towards the floor. then crunch up again while your hands reach both your toes, but this time when you bring your arms back overhead, lower your right leg towards the floor. repeat this exercise for 20 times a day. hip lifts lie on the floor with your legs extended over your hips just like previously explained. then crunch up so your hands reach towards your feet. then bring your arms back overhead while at the same time you lower your left leg towards the floor, keeping the leg straight. then crunch up again while your hands reach both your toes, but this time when you bring your arms back overhead, lower your right leg towards the floor. repeat this exercise for 20 times a day, alternating sides. crunch chop and crunch chop twist lie on the floor while your legs are over your hips at a 90-degree angle and your arms are overhead. take a deep breath, and when you exhale, lift your head and shoulders off the floor, and as you crunch up, open your legs so your arms go between your legs. repeat these pulses for 1 minute every day. side plank lie on your right side while your legs are extended and your feet and hips resting on the floor on top of each other. we recommend that you do this exercise on a mat, as your hip bones can start hurting. your right elbow should be directly under your shoulder. then contract your core muscles and lift your hips and knees off the floor. hold for as long as you can and then return to the starting position. then do the other side and repeat for 30 seconds. get more of such amazing workout plans which can be easily done at home in the mevo app. download android app or iphone app now!Sep 10,2018 0
Everyone seems to be on a health kick these days. good gut health vs. bad gut health, as well as the foods that aid in digestion, appear to be all the rage on social media and google searches. so how does one determine whether something is the latest fad or is actually based on truth? the digestive system is the key to good health and longevity. we are a society surrounded by stress, toxic environment, fast food, with an increase in viral infections and the use of antibiotics. none of these are conducive to good digestive health. millions of dollars are spent each year trying to avoid bloating and constipation in the antacids, laxatives, enzymes, and fiber we purchase. you can improve gut health and digestion by making simple diet changes. one of the best ways to accomplish this is to add lacto-fermented foods to your diet. why lacto-fermented foods? to improve digestion, one must find a balance between the beneficial bacteria and the disease-causing bacteria that naturally occur in your gut. adding fermented foods such as sauerkraut, kimchi, sourdough bread, kombucha, and milk or water kefir increases lactic acid-producing bacteria (common in probiotic supplements), creating an environment that promotes the growth of healthy bacteria. the four top benefits of adding lacto-fermented foods to your diet are: 1. balance the production of stomach acid: fermented foods ease digestion by regulating stomach acid in the gut. 2. help the body produce acetylcholine: acetylcholine increases the movement of the bowel and aids in the reduction of constipation. increasing the production of acetylcholine improves digestion. 3. beneficial to diabetics: carbohydrates in lactic acid-fermented foods are broken down, which decreases the burden on the pancreas and improves its function. 4. produces compounds that destroy and inhibit disease-causing bacteria: many disease-causing bacteria are sensitive to an acidic environment. by increasing lactic acid bacteria in the gut, like those found in sourdough bread, scientists have discovered that it kills disease-causing microbes. current research suggests that it also eliminates the super-bugs that are resistant to most antibiotics. types of lacto-fermented foods a) sauerkraut and kimchi: contains natural probiotics which improve the immune system and aids in digestion. has many beneficial enzymes and a high amount of vitamin c. often touted as a superfood. b) sourdough bread: contains a culture of beneficial bacteria and yeasts that naturally occur in bread. requires hours of fermentation, which increases the lactic acid bacteria that promotes the healthy bacteria in the gut. c) kombucha tea: a naturally fermented probiotic beverage rich in living colonies of good bacteria and yeast. improves digestion. research indicates that it fights candida overgrowth. kombucha contains antioxidants, which boost the immune system. d) milk and water kefir: rich in lactobacillus, probiotics, vitamins, minerals, and micro-and macronutrients, making it one of the most powerful foods in the world. promotes bowel movements and bile production, improving liver and gallbladder function. improves digestion which regulates metabolism. as with kombucha, it eliminates harmful bacteria, rids the body of pathogens, and has anti-fungal properties. drinking enough water and eating the right foods go a long way in improving digestion and promoting good gut health. adding lacto-fermented foods to your diet will reduce abdominal bloating and discomfort, belching, and other symptoms caused by a stressed digestive system. these foods will also eliminate the need for over the counter medicines that we have come to rely on to treat the symptoms we have created. 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=enAug 17,2018 0
Fermented foods are foods that have been preserved through a process of fermentation. in this process the natural bacteria feed on the sugars and starches in food, which results in lactic acid. the result of this process is longer lasting preserved foods that are high in beneficial enzymes, omega 3 fatty acids, vitamins, and most importantly, different strains of probiotics. but why is this important for us? the benefits of fermented foods there are a variety of different benefits to eating fermented foods. all of these benefits have to do with our microbiome. the microbiome is a word used to describe the colony of good bacteria that live in your gut. these bacteria help you digest food efficiently, getting the most nutrients and living your healthiest life. your microbiome helps regulate your immune system, it keeps your gastrointestinal tract healthy, boosts your mood, improves your brain function, and helps you maintain a healthy weight. and one of the best things you can do for your microbiome is eat fermented foods. there are four main benefits of consuming fermented foods. fermented foods include probiotics – your microbiome is a collection of good bacteria that live in your digestive system and help you s. the best thing you can do for this colony is help it reproduce by consuming probiotics. fermented foods contain good bacteria and may be more effective than probiotic supplements. make sure you read the label and look for the names of the probiotics in the food! better nutrient absorption– fermented foods help you to maintain a good balance of healthy bacteria in your gut. these good bacteria, in turn, help you to absorb all the nutrients of your food. this can lead to increased overall health, raised immunity, and weight loss or maintenance. food preservation – fermented foods are also preserved foods, think pickles or sauerkraut. by fermenting your foods, you can make sure that your vegetables last for months, not days. this is especially beneficial if you are growing your own food! better for your wallet – because fermented foods will last longer than fresh vegetables, it makes sense that it also helps keep the grocery bill down! by preserving your fruits, veggies, and dairy, you can make your food last longer, and spend less on fresh vegetables at the grocery store each week. some of the best fermented foods cultures all around the world eat fermented foods. from shrimp paste in thailand, to yogurt in europe, nearly every culture in the world has invented its own fermented food. let’s take a look at some of the most delicious, and widely available, fermented foods from around the world. yogurt – yogurt has long been popular in europe and the united states. this is a fermented food made from dairy that often has a tangy taste. make sure you read the labels and find yogurt with strains of probiotics. many mainstream yogurts these days don’t have health benefits. kimchi – made in korea, kimchi is spicy fermented cabbage. in korea, this tangy food is served as a side dish at every meal. growing in popularity around the world, kimchi has been shown to promote weight loss, combat cancer cells, and even fight depression. sauerkraut – this pickled cabbage dish originates from northern europe. whereas kimchi is spicy, sauerkraut has a distinctive sour taste, and goes well as a topping on all sorts of different dishes. the takeaway on fermented foods whether you are trying to lose weight, gain better health, or just find a more adventurous topping for your sandwich or salad, fermented foods are worth adding to your diet. next time you are in the grocery store, have a look out for natural fermented foods with good strains of probiotics. or, if you are particularly energetic, try making your own fermented foods at home! you’ll be feeling the health benefits in no time. 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=enAug 13,2018 0
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