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

Top Foods for Fiber
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Dietary fiber is a vital nutrient your body needs for the proper functioning of the digestive tract and to help you feel full. Lack of fiber in your diet leads to overeating, high cholesterol and blood sugar levels, constipation and hemorrhoids. Whether you want to treat your constipation or lose a few pounds, including the following high-fiber foods will help:BranThe simplest way to increase your fiber intake is to load up on some bran. Oat bran is a rich source of soluble fiber (12 grams per ounce), which helps in lowering blood sugar and cholesterol levels. On the other hand corn (22 grams per ounce), wheat( 12 grams per ounce) and rice (6 grams per ounce) bran are dense in insoluble fiber. Insoluble fiber is great for helping you feel full, for weight loss and for constipation. You can get your daily bran intake by sprinkling them on your favorite hot cereals, pancakes and muffins or get them via high-fiber cereals.Lentils (daal)With 15.6 grams of fiber per cup when cooked, lentils are the best examples of healthy being incredibly delicious. Not only do they make a filling dish, they’re also loaded with protein and minerals. Lentils are more versatile compared to other legumes and they have a shorter cooking time.Black BeansBlack beans can be thrown into salads, rice dishes and mixed together with other high-fiber ingredients such as sweet potato and peppers to create a heart-healthy and filling meal. With 15 grams of fiber per cup, cooked, black beans are also packed with protein and complex carbohydrates.ArtichokesWe love our artichokes roasted with other vegetables to maximize our fiber and mineral intake but you can have this amazing vegetable any way you want and reap its benefits. We can’t understand why they’re so underrated given their high fiber content (10.3 grams for a medium artichoke) but we will definitely recommend this vegetable for any veggie and non veggie lover as it’s incredibly versatile and can be prepared in many ways.AvocadosWe’ve been going avo-crazy recently – who can blame us? They taste great on whole grain toast and in chicken salads. With 10.5 grams of fiber per cup of sliced avocado, there’s no further explanation needed on why avocados can create a filling breakfast. Other important nutrients in avocados include omega-3 fatty acids, folate, vitamin B6, vitamin C, vitamin E, vitamin K and potassium. Sure, avocados are high on calories due to their fat content but they’re rich in good fats, which makes them excellent for heart health.RaspberriesLooking for a quick fix for your sugar cravings? Try having a cup of raspberries for 8 grams of fiber, a ton of antioxidants and minerals. You can even use raspberries to prepare a breakfast or dessert with coconut, Greek yogurt or oatmeal.FigsFigs are different from other fiber sources because they have a balanced amount of soluble and insoluble fiber. One cup of dried figs will give you 14.6 grams of total fiber along with potassium, copper, manganese, pantothenic acid and vitamin B6. Figs are also great for lowering blood pressure and for preventing macular degeneration....

4 Exercises That Will Destroy That Muffin Top
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Previously considered a tasty treat, the muffin top is now one of the most dreaded aspects of the body and women want them gone asap. Unfortunately, crunches aren’t working for you but this is mainly because the muffin top is primarily fat but muscles such as the abs, glutes and lower back are attached underneath, making crunches ineffective in getting rid of them. However, working all of these muscles can help cinch your waistline and shrink that muffin top. The following are some hardcore exercises that will kill that muffin top, left and right.1. Dumbbell squat to shoulder press rotationHolding a pair of dumbbells with each hand by your side, bend into a squat as if you’re sitting on a chair. Push your hips back and keep your abs tight and back straight. When you’re returning to standing position, push the dumbbells overhead while twisting your torso to the right. You should feel your obliques working. Make this one seamless movement by lowering the dumbbells and going back to squat position. Repeat with left side. Perform 6 reps on each side.2. Lunge to overhead pressHold dumbbells in each hand at shoulder height and get into a lunge position. Bend your right knee to a right angle in front of your body, making sure your knee does not go beyond the plane of your toes. Keep the left leg extended behind you with the left knee slightly bent. Keep your neck and beck neutral. As you return to standing position, tighten your core and press the dumbbells overhead. Bend your knees again to return to lunging position and lower the dumbbells to shoulder height. Perform 6 reps on one side and repeat on the other side. To make this exercise more challenging, perform walking lunges while keeping other movements the same.3. Weighted Russian twistThis is definitely one of our favorites when it comes to killing the obliques. Sit on a mat with knees slightly bend and heels on the floor. Hold a heavy weight (5 to 10 pound) dumbbell, kettlebell or medicine ball in front of your chest and lean back, engaging your abs. The lower you lean back, the harder this exercise will be. Twist right and touch the weight to the floor and then twist left, touching the weight to the floor again. This is one rep. Perform 15 to 20 reps.4. Scorpion twistLie face down with your legs extended, your arms out and your palms touching the mat. Swing your right foot back bending the knee over your body and placing your foot as close as possible to your left hand. This should be one big motion done smoothly. Return to start and repeat on the other side. Perform 10 reps per side....

Dont Drink Your Calories
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Liquid calories slide so easily in your daily routine, that it is almost impossible to avoid them. If you are one of those people who wonder why they are not losing weight even though they have been exercising and eating properly, the answer might be in your beverages. To justify this further, researchers evaluated the data from the National Health and Nutrition Examination Survey in 2004, to see how many calories Americans drink. They specifically looked at “sugar-sweetened beverages” which includes,1. “Low-calorie” drinks2. Sweetened teas3. Fruit drinks and juices4. Sweet coffee-bar drinks (such as Cappuccinos and Hot Chocolate)5. Rice and soy milks6. Sports drinksThe results of their studies highlighted that 63% of Americans had one or more of these beverages on any given day, and total calories per day from sweetened drinks has gone up in the last 20 years by 29% to over 200 calories per day. This does not include alcohol which in the survey accounted for another 99 calories per day.Most of these drinks have become a part of our daily routines and we don’t even realize how many empty calories we intake which are not actually good for health. It’s time to make a move and decide to eat rather than drinking up the calories. Here are some tips which will prove helpful for you to make smarter moves:-a) Log your drinksDon’t forget to log your morning juice and office time coffees in your digital trackers to keep a check on the calories intake. Keep a check on the total empty calories you had throughout the week along with the extra sugar intake to see why your weight loss efforts are not showing any results.b) Drink waterAnother reason, you might be consuming empty calories in drinks is because you are thirsty. It is adviced to have a minimum of 3 liters of water everyday. Also, you must make sure that you start and end up your day with a glass of water. Also be smart and always keep a water bottle on your office desk which will help in replacing mindlessly drinking calories with mindlessly drinking water.c) Have water after wineIf you are going out for drinks with friends, try drinking a glass of water for every cocktail or glass of wine. You’ll surely end up drinking half the calories you normally would and you’ll wake up feeling a lot better the next morning, too!d) Brew some teaBe it green, black, white or red just brew it and have it. Not only is it flavorful but it is healthy as well as easy to make. You can drink it cold, hot, or anything in-between and it’s tasty morning, noon, and night.SMART SWAPS TO KEEP EMPTY CALORIES AT BAYDon’t ruin your diet with empty calories from sugary drinks. Here are some ideas for drinks that are diet and health friendly:1. Drink a 12 oz diet soda instead of regular soda and save more than 100 calories.2. Have a cup of skim milk instead of a cup of whole milk to save around 65 calories.3. Want to have a hot chocolate? Add a sugar-free packet to your 2% milk, rather than sugar to save 60 calories.4. Say no to the whipped cream on any coffee or beverage to save your 50 calories.5. Swap a small chocolate milkshake for an 8 oz carton of chocolate milk to save 75 calories.6. To avoid the intake sugar and save 15 calories per tsp go for black or green tea.7. Love alcohol? Choose light beer over dark beer to have 50 calories lesser.8. Tried soymilk? Replace 1 cup of whole milk with a 1 cup of vanilla soy milk to save 50 calories.9. Rather than going for packed/commercial smoothies make yourself one to save about 100 calories.10. In the mood for some fruit juice? Rather than having it pure dilute it 50% with water to save yourself around 50 calories. You can also opt for V-8 juices, which is even better as you can save more than 60 calories/drink.So next time when you are in the mood to grab your favorite drink don’t forget to evaluate the harm it can make to your body and also look for a healthier version to curb the cravings!...

Easy Ways to Sneak Protein Into Every Meal
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People have high likelihood to opt for protein powder in order to get the desired amounts of protein in their daily nutrition. Though it is a great option to get the energy boost, but it is not the only way to squeeze in protein in your meals. There are some simple hacks in daily life using which you can get the desired protein without any supplements. Keep reading to know them now –1. Snack on roasted chickpeas instead of crackers or chipsSay no to crackers and chips and go for chickpeas instead. Pop these in the oven and add whatever spices you’d like, from wasabi to rosemary. You’ll get about 15 grams of protein per half cup. Isn’t it amazing?2. Don’t forget canned salmon & tunaFor a super quick lunch, pop the can and top a salad with some fish, which can pack up to 17 grams of protein per serving. Along with this, it’s super portable!3. Use cottage cheese as an ingredient instead of a snackCottage cheese is a great option to sneak some high protein your meals. There are many recipes in which you can replace the main ingredient with cottage cheese to get the protein boost. There is around 15g protein in 1 cup non-fat cottage cheese.4. Eat 1/2 an avocado every dayIt is recommended that eating 1/2 an avocado every day, especially if you use it to replace unhealthier foods is a great option to increase protein intake. One avocado packs in 4 grams of protein, which might not sound like much, but the fruit contains all nine essential amino acids. Use it instead of butter on toast, or bake an egg in it for even more protein.5. There’s more to chicken breastAn unseasoned chicken breast is not the only for meat lovers to get protein. When it comes to lean meats, turkey breast, pork, fish, and even beef (lean cuts like top round, sirloin, and flank steak) are also highly packed with a protein punch.6. Switch to Greek YogurtGreek yogurt is strained during the manufacturing process to remove more liquid than normal yogurt, making it denser and more protein-packed. One single container of Fage 2% yogurt has 20 grams of protein. Can you believe it – 20 grams!7. Its time for nuts & seedsNot only the nuts taste great, but they have tons of protein naturally. Sprinkle pumpkin seeds or sunflower seeds on salads, or toast them in your favorite granola recipe. Other high-protein choices include almonds, peanuts and pistachios.8. Experiment with less common grains tooQuinoa is not the only option when you are looking for proteins. There are some less common grains too that are loaded with proteins. 1 cup of quinoa has 8.14g of protein while 1 cup of spelt has 10.6g of protein, 1 cup of kamut has 9.82g of protein, 1 cup of teff has 9.75g of protein, 1 cup of amaranth has 9.35g protein, 1 cup of sorghum has 8.68g. ...

How to Burn the Most Fat on the Elliptical
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Elliptical machine is a great way to workout your arms and legs and is also of great help when it comes to weight loss, especially if you’re easing into a regular workout routine for the first time. The simplest way is to hop on and log some minutes of cardio, while a more strategic is to get more out of your training sessions by following these trainer-approved tips. Check them out now –1. Go for inclinesWhen working out on an elliptical don’t focus on speed rather lay more stress on incline levels. It is advised to keep you speed steady but take up your resistance levels so that your body is required to work harder and in lieu to this more calories are burnt. The best way will be to begin with 3-5 minutes warm up with no incline and a steady speed and then bring the incline up between 10-15 and try to sustain RPMs somewhere between 110-120. Bring it back to start up level for a minute and a half and then again go for an incline. Do this 4-5 times for an effective elliptical workout session.2. Don’t be afraid of intervalsThe most effective way to burn calories on an elliptical machine is by focusing on interval training. Though it will be more challenging but at the same time it will help you to finish your workout session quickly. Here’s a sample routine for a quick interval training on an elliptical machine –1st session – Start with a warm up session. Move your arms and legs on the machine at a resistance level at a moderate and steady pace, aiming to keep your heart rate at about 50- 60% of your max limits.2nd session – Set up your incline levels between 10-15 and try to sprint on the machine for 40-45 seconds.3rd session – Bring your speed back down to that steady warm-up tempo for one minute.Repeat that for a total of eight times.3. Try to workout all your musclesElliptical is an excellent low impact workout machine that places low pressure on your joints. This means you’re prone to knee, hip, or back pain while running, you might want to opt for an elliptical routine the next time you hit the gym. Along with this when you are working on this machine you are working on both legs and arm which helps in activating more muscle groups that ultimately improves circulation by recruiting increased blood flow to both upper and lower extremities. So when you try to make elliptical machine a part of your workout it will increase the amount of calories you burn and create an excellent strengthening routine for your abs, back, and core.4. Stepping out of your comfort zone is the keyIf you are new to workout you don’t have to dive right into an intense workout sessions. Just try to raise your resistance gradually to step of your comfort zone. Any new shock to the body will help you get more out of your workout. Whatever workout you choose, don’t forget to push yourself through it. Whether that’s by playing with your resistance or speed, the more muscle groups you engage, the more calories you will burn....

Top Foods That Cause Stress
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We all have that batch of chocolates hidden in the pantry just to help us at the end of a rough day. People turn towards food while battling stress. Food triggers the reward centers in the brain and the most effective ones are those that are sweet, fatty and salty. Unfortunately, these are the foods that are taking a toll in your digestion, metabolism and ultimately your mood. Have no idea what we are talking about? Keep reading…1. Refined sugarSugar is a positive mood’s worst enemy unless it’s taken in a controlled manner, like a small piece of chocolate once in a while. Sugary foods hold little to no nutritional value and they lead to fluctuating blood sugar and insulin levels. These lead to poor concentration, bad mood and irritability. If you’ve eaten a bit too much during the holidays, chances are you’ve experienced some mood swings along the way as well.2. High sodiumWe need sodium, but in moderate amounts. Sodium is a water magnet. If you take too much sodium, you’ll retain more fluid. This stresses your heart to work harder, increasing your blood pressure. High sodium foods also cause bloating and puffiness that can be quite unpleasant.3. Energy drinksIf you’re turning towards energy drinks for a quick pick-me-up, you might as well stick to a cup of Joe instead. Energy drinks and other highly caffeinated beverages feed stress and make it a bigger mess. The combination of caffeine and sugar makes you jittery, taxing the body and adding more stress. Energy drinks also affect your sleep and cause irritability afterwards.4. Processed junkProcessed crap is loaded with sodium, fat, artificial additives and sugar. They’re comfort foods we typically turn towards however, they actually aggravate stress levels. They contain very little nutrients, lots of calories and they directly increase cortisol (the stress hormone) levels.5. Sugar free candies and gumArtificially sweetened candies are just as bad as sugar-sweetened ones. They worsen digestive problems and thus, exacerbate stress. This can lead to grumpiness, bloating and general discomfort with your body.6. Spicy foodsWho doesn’t love spicy food? If you’re experiencing digestive problems that may be contributing to your stress, it’s important that you stay away from spicy foods to alleviate discomfort. Folks who are easily stressed cannot process food as effectively as others. Stress stunts your metabolism and makes it more difficult for the body to digest food. This causes food to remain in the stomach for longer, leading to acid reflux....

Reasons Your Thighs & Butts Arent Changing No Matter How Much You Work Out
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You’ve done more than your fair share of squats and lunges but a firm butt and strong thighs still feels like a dream. Unfortunately, it may just be your genetics. Jillian Michaels says that some individuals are born with fewer muscle cells and more fat cells than others. However, this doesn’t mean you can’t have a sexy lower region. The following are some common mistakes people make while trying to sculpt their butt and legs and how you can correct them:1. Your goal isn’t realisticA few workouts aren’t going to be enough to tone your butt and legs. While it is easier to sculpt your lower body than your midsection, going for a couple of gym sessions a week isn’t going to be enough. Aim for three lower body sessions per week and expect noticeable changes in four to six weeks.2. You aren’t eating for your thighsIf you want to transform your body, you have to transform your diet. Up your protein, good fat, fruit and vegetable intake and you’re good to go. Processed foods, trans fats, sugar and excessive salt just aren’t going to cut it. Protein is the most important nutrient when it comes to sculpting your body because it boosts your metabolism, increases muscle mass and thus, helps you burn fat faster. Your butt and thighs are primarily muscle so don’t worry about gaining more mass down there making you look bulky.3. You’re lacking cardioYou’re working your body every day but you’re still a little pudgy – chances are you aren’t doing enough cardio. Cardio helps burn the fat covering your muscles and it enhances your stamina. If you’re short on time, try spinning for your legs. The constant pedaling molds your legs and also helps burn 480 to 780 calories an hour!4. Your weights are heavy enoughYou’ve gotten into the weight training bandwagon but you still aren’t seeing definition. If you’re new to weights, it’s okay to start with your body weight and some light dumbbells. However, you can’t stick to the same intensity for several weeks in a row. Once your set number of reps, say 12 reps, stop feeling challenging enough, increase the weights.Some great butt and thigh workouts that allow the usage of weights include squats and lunges in which you can successfully work with 16 pounds and above (increase 2 lb every week)....

Foods You Can Eat to Beat Anxiety
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Research has proven countless times that certain foods can make us happier and calmer, while others can function as stimulants. People experiencing stress, anxiety, panic attacks or anything related to a negative mood do not have to count on antidepressants to alleviate the pain they are going through. Simply adding some foods to your diet can boost your mood and squeeze out the negativity from your life.1. AvocadoThere’s a reason avocado on toast is one of our favorite breakfast options. Avocados are loaded with B vitamins, which help in improving brain cell and nerve health. There’s a chance that your anxiety and stress may be a result of a vitamin B deficiency.Avocados are amazing stress-busters. Not only do they provide us pleasure with their great taste, but they’re also incredibly nutritious. They’re rich in potassium, which helps lower blood pressure and monounsaturated fatty acids that also play a role in boosting your mood. Instead of grabbing sour cream or mayonnaise as dips, try making a batch of fresh guacamole – we promise you, you won’t look back.2. TurkeyTryptophan is an amino acid that stimulates the brain to produce feel-good chemicals. Turkey is rich in this stuff. Tryptophan is a precursor to serotonin, which is a neurotransmitter that contributes to calmness and a positive mood. Turkey isn’t the only source of tryptophan. Foods such as chicken, milk, cheese, bananas, nuts, nut butters, soy, sesame seeds and oats are also excellent sources.3. AsparagusAnxiety and depression have been linked to low folic acid levels several times in medical and scientific literature. Asparagus is a great source of this mood-boosting nutrient. One cup provides two thirds of your daily recommended value. What’s great about asparagus is that it can be included in any meal.4. BeefMeat lovers rejoice! Beef is packed with B vitamins include vitamin B1 or thiamin which plays a massive role in your mood. A deficiency in B complex vitamins like folic acid or vitamin B12 is a direct trigger to increased stress and depression. If you suspect your B levels are low, try taking vitamin B supplements or consuming more foods containing vitamin B. other sources include rice, nuts, chicken, citrus fruits, legumes and eggs.5. TurmericTurmeric consists of antioxidants called curcuminoids that have neuroprotective qualities and can help improve your mood. Adding turmeric to your food has been proven to ward off even major depressive disorders that are closely associated with anxiety disorders....

Tips To Turn Off Your Weight Gain Hormones_1000x1000
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The bottom line is sometimes weight loss has little to do with exercise and your calorie intake. For many people, the problem stems from hormonal imbalances. Hormonal issues related to thyroid and insulin are well known. Both can lead to weight gain. People who have underactive thyroids (hypothyroidism) have a low metabolic rate. Their metabolism continues to slow regardless of any caloric deficits created. Other less known hormonal problems related to weight gain include:1. LeptinLeptin is the appetite regulating hormone that signals the brain to stop eating, making you feel full. However, consuming too much sugar can cause problems with your leptin levels, inhibiting its signals. Leptin levels can be negatively affected by high levels of fructose in the body from processed foods with added sugars and fruit, which is why you should stick to 5 servings of fruit a day.Since your liver cannot process fructose fast enough, the body converts the excess to fat and transfers it to the blood as triglycerides. The blood deposits these fats in the liver and other regions in your tummy. As more fat is formed from fructose, your leptin levels rise as well creating leptin resistance in the body. This causes the body to miss your feeling-full signal, making you overeat.2. EstrogenAlthough estrogen is weight loss friendly, an imbalance in this hormone can turn tables. An unsteady rise in estrogen levels stimulates insulin resistance in the body. This accumulates sugar in the bloodstream and pushes the body to convert the sugars to fat. To ensure that estrogen remains your lifelong friend, you need to consume more protein. Look for high quality protein sources such as grassfed beef, organic poultry, organic milk, eggs and legumes.3. TestosteroneOur bodies are exposed to a multitude of toxins every day. Some of these toxins are present in the food we eat, the air we breathe and the products we use on our hair and skin. These toxins work similar to estrogen when absorbed into the body. When estrogen levels exceed your testosterone levels, you may experience a negative impact on your metabolism and muscle development and thus, weight loss.4. CortisolOne of the most hated hormones, the stress hormone, cortisol, can put your body into complete fat-storage mode. Stress is the main culprit so your best bet would be to practice ways to reduce it. Coffee is an excellent cortisol-buster so starting your day with a cup of Joe isn’t as bad as you may think....

MevoLife The Indispensable Android Health & Fitness App
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MevoLife is your go-to app for health and wellness, and fitness and nutrition, because you deserve to maximize the power of your Android smartphone. You should have an all-inclusive app that also tracks your exercise and personal training, records your progress at losing weight, and gives you access to a social network of like-minded friends and colleagues.We are the ultimate android health app, given the number and quality of features we offer, in addition to our emphasis on individual wellness and helping you reach your specific fitness goals.As your preferred android wellness app, we empower you to get the information you need – the dieting and food recommendations you want – so you can transform your body and reinvigorate your soul.This emphasis on health news, healthy eating, strength conditioning and improved nutrition will enable you to better follow your dietary rules and fulfill your wellness expectations.MevoLife brings these features to life with a distinctive layout and absolute convenience. We are the solution you can use with ease, since our android health and wellness app includes the information you crave and the options you will soon enjoy.Now, make enhancing your health the top priority it should be; the singular priority it must be....

Introducing MevoLife The Ultimate Android Health and Wellness App
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MevoLife is an acclaimed Android health app for an obvious reason: It informs – and inspires – users to track and maintain their exercise and nutrition, record and check their respective weight loss goals, and connect with a social network of friends and supporters. This wellness app, which includes real-time updates and topical references to dieting and personal health, is the comprehensive solution people want for their android smartphones – period.These benefits highlight the importance of having an all-inclusive android fitness app, which is easy to use and exciting to access. Those rewards accrue to anyone with an interest in personal health, smart nutritional habits, safe and effective dieting, and encouragement from people who understand this matter.MevoLife has the features you want – we give you the freedom you deserve to possess – so you can make your health and fitness the most vital issue it should be; the most relevant subject it must be.MEVO is your true all around fitness mentor that makes it easy and fun to get you fit, that is available for your smart phone. It’s a complete package of diet plans, easy & simple fitness workouts & exercises, calorie tracker, pedometer, and lots more...

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