Mevofit

Detox with Tea
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Detox teas aren’t new in the market. Celebrities such as Giuliana Rancic are popular for using tea diets to shed several pounds within a set period. Kendall Jenner recently claimed that she got her body runway ready by drinking as many as 12 cups of a lemon grass and green tea a day.By now, it’s well-established that any trend involving detoxing with just a fancy beverage is unsustainable for a long period.Chances are that surviving on tea for more than a day will leave you fatigued, irritable and incapable of performing any active tasks. However, a teatox or a tea detox that is designed to supplement an existing, healthy diet can actually benefit you massively, without taking a toll on your energy levels.WHY TEA?Unlike any other drink, the health benefits of tea cover all territories. One 2013 study showed that tea can help lower your risk of heart disease and stroke, while lowering blood pressure, improving cognitive health and mood and keeping your energy levels up all day along. Since traditional teas like green and black tea contain lower caffeine levels than coffee, they do not cause any energy crashes. In fact, some studies show that teas such as green tea could help you lose weight, possibility because of their caffeine content and its ability to boost metabolism.DETOX TEASGreen, black and white tea are amazing on their own, but you can boost benefits using a tea blend or detox tea with other added ingredients, such as:1. Ginger2. Garlic3. Red clover4. Milk thistle5. Lemongrass6. Peppermint7. Fenugreek8. Fennel9. Dandelion10. Chamomile11. Cilantro12. CayenneSuch ingredients contain properties that help support the liver – a major organ involved in the natural detoxification process of your body. Ingredients such as ginger can help ease oxidative stress in the liver and improve its detoxification ability.LOOK OUT FOR THIS INGREDIENTOne common ingredient found in detox teas you should keep an eye out for is a herbal laxative called senna. As a part of the detoxification process, senna helps cleanse the intestines, but taking too much or consuming it for too long is linked to a few side effects. These include electrolyte imbalance, diarrhea, dehydration and vomiting.We recommended consuming teas without any senna or laxatives, but if you still want to have it, consume it for a few nights only to prevent any harmful effects.HOW TO DETOX WITH TEAExperts suggest drinking tea when you wake up and before you go to bed, as it can help your system rev up in the morning and calm down in the night. Be strategic about the drinks you choose and avoid any tea with caffeine (green tea, black tea etc.) in the night as it may interfere with your sleep.If you love tea, you may drink several cups a day. A word of warning, if you’re sensitive to caffeine, you may be able to handle five to seven cups without any issues.THE MOST IMPORTANT PART…Is not your tea blend but what you have on your plate. A tea can be treated as a supplement for detoxification but consuming a diet filled with processed food, sugar and trans fat will make your teatox ineffective.In order to get the most out of your tea detox, be sure to consume plenty of fruits, vegetables, whole grains and healthy sources of protein and good fats.Download Mevo app now from Google Playstore/App Store to get amazing healthy quinoa recipes which will keep you motivated to accomplish the weight loss goals faster and live a healthy life.Sign Up on Android or Iphone...

Impact of Supplements on Weight Loss!
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We’d like to start with the conclusion to save your time and money: If it’s too good to be true, then it is definitely too good to be true. Many people wish that shedding extra pounds could be as easy as popping a pill. This means they don’t have to exercise and eat healthy. Some even use pills to supplement an otherwise healthy lifestyle to boost results. However, is this a smart decision? Our health experts give it a big thumb’s down. Despite the well-known risks associated with weight loss supplements, the demand for these products are continually rising, especially among those with eating disorders. In fact, according to Eating Behaviours, 50 percent of individuals with eating disorders use over-the-counter weight loss supplements, herbal supplements and even prescription drugs to lose weight.WHAT IS A DIET PILL?A diet pill or weight loss supplement is any product that can be taken orally and contains herbs, nutrients or other ingredients to add to your everyday diet.Note that not all supplements are designed for weight loss. For example, supplements containing nutrients or compounds that are recommended for a healthy lifestyle, such as omega-3 fatty acids, minerals, herbs, amino acids, enzymes, organ products, glandular products or vitamins can increase the nutritional content of your day’s diet and amp your overall health.Common red flags to look out for are words such as “weight loss”, “diet” or “quick weight loss” as they promise unrealistic results and may promote unhealthy behaviour. Just because a weight loss supplement is sold in a fancy packaging or local drugstore, does not mean it is safe to consume.What most people are not aware of is that most products marketed as weight loss supplements are not regulated by the FDA, unless they contain a new ingredient.The Dietary Supplement and Health Education Act of 1994 states that it is the responsibility of the manufacturer to ensure that the supplement is safe. Now, we are quite aware that most people aren’t masters of their words. Numerous manufacturers have been making false claims and promises about their products, producing their own pills under risky circumstances and adding pharmaceutical ingredients to products.HOW DO DIETS PILLS WORK?There’s no shortage of options when it comes to weight loss supplements. Most weight loss pill companies provide claims for their ingredients such as:1. Appetite suppression2. Increased metabolism3. Increasing feeling of fullness so you eat less4. Slowing down fat production5. Preventing fat absorption from the foods you eatDo any of these sound familiar?Unfortunately, studies show that even if these pills do increase your weight loss potential, the long-term risks associated with them will prevent you from picking up a pill again. Keep reading to find out what these risks are.Why are weight loss supplements harmful to human health?Note that some diet supplements may be harmless and could even be effective at increasing your satiation. However, several popular ingredients seen in popular weight loss products have been banned by the FDA due to detrimental side effects like:a) Kidney problemsb) Liver damagec) Insomniad) Behavioural problemse) Irritabilityf) Increase in heart rateg) Heart palpitationsh) High blood pressurei) Diarrheaj) Rectal bleedingk) Vomiting and nausea and many moreIt’s important for each consumer to research each product thoroughly and measure the risks vs. benefits before purchasing. Be sure to speak with your doctor before trying any supplement, especially if you have any existing health concerns or if you’re pregnant or nursing.Download Mevo app now from –App Store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8Play Store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en...

How to Add More Fiber to your Diet
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Eating a lot of fiber is really important for weight loss. This nutrient is comparatively important than others as it improves digestion, keeps blood sugar levels normal, and helps you stay full. The recommended daily intake of this nutrient is 25-30 grams which is kind of impossible target to achieve except if you binge only on apples and beans. Today we have got some amazing tips which will help you sneak in more fiber in your daily routine. Check them out now –a) Make spinach your best friendSpinach is a green vegetable with a mild flavor and is easy to use in anything you eat. 1 cup of spinach has 1 gram of fiber but you can have a lot of it without feeling too filled which gives you enough opportunity to sneak in fiber. Put this veggie into smoothies, salads, sandwiches, soup, egg scrambles and pastas.b) Opt for oats & nutsForget about breadcrumbs and coat your vegetables and chicken in nuts. Simply start including nuts into all your desired foods. This will not only make the dish tasty but also load it with fiber. If you don’t like nuts use oats instead which is yet another fiber-packed option.c) Replace chips with popcorn Can you believe that 1 cup of corn has about 12 grams of fiber. Also, 1 cup of popcorn has 1 gram fiber with only 32 calories. You would love this snacking option as it is both crunchy and salty while being lower in both calories and saturated fats in comparison to other savory snacks like chips and pretzels.d) How about you have an avocado for a dessert? Does it sound weird? Even if it does believe us it surely tastes amazing. Avocado has a creamy, dairy-like texture that makes it the perfect replacement for everything from ice cream to popsicles. Your desserts will not only be tastier but they will be loaded with fiber too as 1/2 of an avocado has 6 grams of fiber in it.e) Chia seeds are a great source of fiberThese tiny seeds are amazing as they are packed with fiber and are extremely easy to incorporate into just about anything. Add them to your favorite puddings, muffins, pancakes, scones, or blend them into your next smoothie or juice. 1 tbsp of chia seeds has about 10 grams of fiber.f) Stick with whole grain products. When it comes to carbs, it is recommended to opt for those coming from whole grains. It is because they are good fats that are high in both proteins and fiber. Whole grain products are tasty and readily available like whole grain breads, pastas, and many more.g) Beans are a great source of fiberThis is the most expected item on this list. Beans are loaded with fiber, 1 cup of chickpeas has 12g of fiber. Beans can added to your daily nutrition easily in form of salads, soups, gravies or even roasted!Try these smart ways to sneak in fiber in your routine and get the best results in desired duration. Also download MEVO app now to get delectable fiber rich recipes –App Store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8Play Store – https://play.google.com/store/apps/details?id=com.mevolife.mevo...

Everyday Superfoods To Add To Your Diet!
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What makes a food item a superfood? The answer is high amounts of micro nutrients and other unique compounds that have incredibly healing potential. Many people think that superfoods are impossible to find, or are extremely costly, but most of them live in your local grocery stores only. Checkout the list of the amazing superfoods that are readily available, which can easily be made a part of your daily routine –a) SPINACHEveryone knows that spinach is a nutritional powerhouse. Fastest way to load up on nutrients at lunch or meal-time, is to toss a handful of baby spinach into soups, sandwiches, and pasta dishes.1 cup of spinach has about 41 calories with– 377% Vitamin A– 29% Vitamin C– 24% vitamin B2– 67% folate– 35% iron– 17% fiber– 21% tryptophanb) AVOCADODon’t feel guilty when you dig into your favorite avocado as it is a complete overdose of nutrition. Though this fruit is high in fat, but it is also loaded with fat-busting nutrients like fiber and vitamin B5.1 cup of avocado at 233 calories contains:– 39% fiber– 29% folate– 24% vitamin C– 20% vitamin B5– 20% potassium– 19% vitamin B6c) KIWIThis hairy monsters are majorly packed with vitamin C. Vitamin C is a potent antioxidant which plays a crucial role in helping your liver detoxify your blood and keep a myriad of other bodily functions moving along smoothly. Not only this, kiwis are the perfect travel food too — no knife required because you can eat the skin and its fury exterior softens as soon as you start to chew.1 kiwi is only 46 calories with –– 120% of Vitamin C– 8% fiber– 8% potassiumEnjoy kiwi in form of a gazpacho or sweet & spicy salads with your chips.d) CHERRIESJust like other fruits, cherries are also high in water content. The water content from the fruits is retained more efficiently by the body than just drinking a glass of water. Other than this, cherries are high in phytonutrients, particularly anthocyanin, a powerful antioxidants that is good for the liver. Cherries also have the ability to ease the aches and pains plus some studies suggest that eating a lot of fresh cherries can help you with weight loss too.Further, 1 cup of cherries at 90 calories contains:– 16% vitamin C– 12% fiber– 3% irone) MUSHROOMSMushrooms are loved by all health conscious people as they are impossibly low in calories, have cancer killing compounds, and are rich in Niacin, also known as vitamin B3, that helps keep blood cholesterol in check. 3 cups of mushrooms contain:– 19 calories– 30% selenium– 25% of vitamin B2– 16% of niacin– 21% copperThis is a must have superfood which can be enjoyed in form of pasta, gravy, stuffed or roasted!f) BROCCOLIA part of the cruciferous family, broccoli has been touted as a superfood, and for good reason: It boasts cancer-fighting compounds along with a long list of essential nutrients,1 cup of broccoli has only 30 calories with – – 205% of your daily recommended value (DV) of vitamin C– 194% of Vitamin K– 2.5 grams of fiber– 14% folateBroccoli is a super-charged vitamin-packed veggies because it’s so easy to cook, has a mild flavor, and is even kid-friendly.Checkout some amazing recipes which can be easily made using these superfoods in Mevo App now available on –App Store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8Play Store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en ...

Ways to Put the Fun Back in Fitness!
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Sometimes the schedule for physical activities becomes monotonous and loses its fun. Going to the gym, starting with elliptical machine, followed by treadmill, and some strength training everyday makes it more like a task rather than a fun fitness activity. If you have started to feel bored with your daily workout schedule and don’t want to go to the gym anymore it’s the right time to reevaluate your workout routine and put the fun back in fitness! Checkout these simple tips which will help in putting back the fun element in your fitness schedule –1. Join a ClassIn order to make fitness fun, simply join a workout class – be it zumba, barre or crossfit. There are variety of exercises in these classes which help in keeping the fitness routine fresh. Simply checkout your nearby gyms, recreational center or park to find a class that sparks your interest.2. Make it a GameCompetitions are always exciting and motivating. Organize a game of soccer, volleyball with your friends, colleagues, neighbors during the weekend – you’ll be sure to have a good time.3. Go Beyond the WallsJust plan to have your daily workout session outside and not in the gym. It will not only make your workout fun but also give you a nice vitamin D boost. If you are searching for a new type of workout you can engage yourself in park strength circuit!4. Embrace the NatureThere are tons of smart ways to get fit whilst you enjoy the beauty of nature. How about going on a day trip to a nearby hiking trail or enjoy the water with a canoe ride?5. Use the TechnologyTechnology is like your best friend when it comes to weight loss and fitness. How about going for a quick dance session or a gaming session with virtual activities?6. Don’t be a BoreRather than going to the bar with your friends for a drink how about you go to a club and hit the dance floor or organize a theme dance party. This is the best way to party and have a fitness session along with it.7. Workout with a FriendHow about you make your fitness session interesting by working out with your friends, coworkers or loved ones. Further, if someone else is counting on you, you’re less likely to skip your workout.8. Go for a Race/MarathonEnrolling yourself for runs/marathons is another great way to spice up your workout routine. You don’t have to be a professional athlete to enjoy crossing a finish line.9. Hire a CoachA professional coach is really helpful in helping you discover what activities you enjoy and brainstorm the new ways to be active. This will also help in boosting the weight loss results as they will keep you accountable!These tips will be helpful in getting back the fun element in your daily workout routine. Further, download Mevo App to log all your workouts at one place and stay motivated –Play Store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=enApp Store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8 ...

Weight Loss Rules Youll Love to Follow
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Weight loss is a time taking process which requires a lot of hard work and sacrifices. In order to lose weight & stay fit you have to train consistently, have a balanced diet and be careful with lot of other minute things. When you commit to weight loss you make a promise with yourself to lead a healthier life and each step is just a new push to reach to the next level. Though there isn’t a quick fix for faster weight loss, but you can still make sure that the efforts you are doing are right and effective to get the desired results. Today we have got some of the best fitness rules to facilitate and boost up your weight loss process –1. Have a Consistent RoutineLosing weight is not just about physical transformation the process is equally emotional too. People tend to lose motivation when the results are not visible as per their expectations. What you need to understand is that everybody’s body has a different pattern and some people take longer than others to shed off those pounds. Simply be consistent and honest about your efforts and the results are bound to follow. Set realistic goals and stick to your training routines even if you don’t see immediate results!2. Set up New Challenges for YourselfThe process of weight loss is not that easy as the journey involves a lot of hard work and consistent challenges for oneself to actually see the results. Evaluate your daily/weekly routine and make sure that you are including exercises that are challenging for your body. It is important to understand that if you are using 10-pound dumbbells for bicep curls even though it’s easy for you, it will not make any contribution on your weight loss. Though the new challenges won’t be easy, but allowing yourself to be as good as you can is totally worth it.3. Train InsaneGrabbing weights and going in for strength training is a simple move to have significant weight-loss benefits. Training with weights is a must even if you are engaging yourself in something as simple as walking. Once you engage yourself in weight lifting with smaller goals; heavy traditional lifts down the line like deadlifts and pull-ups will become easy.4. Slow & Steady Wins the RaceIt is obvious that you are really eager to see the weight loss results because of which you might take too much too soon. A good workout routine will be 4 sessions per week. Don’t get overwhelmed rather opt for effective ways which will actually help you in accomplishing your goals. Try to engage yourself in activities that you enjoy like dance sessions, workout classes when you’re not at the gym. Further, make sure the four days that you commit to your workout, you commit to yourself and you really put in the hardwork required!5. Don’t take too much stress about exerciseExercising is really important for weight loss, but believe us if you miss a session because you have to travel for work or can’t fit it into your already busy schedule, that’s OK. Don’t stress if you miss a session as you’re still on track. Stay happy and focused and don’t disregard a day and give up on your plan just because you missed your workout.6. Recovery is Important TooIt’s good to be competitive with friends and family and aim for higher goals, but it is important to consider that you don’t let anybody’s workout plan interfere with yours. Everybody is different and everyone has different goals that require different training regimes. In order to maximize the benefit of your workouts it’s important to take time to recover fully — so don’t feel bad for taking a day or two off! This allows your body to rest and prevent injuries plus it ensures that your workouts are being executed at a quality level. We all know quality wins over quantity.Download Mevo App now to get amazing workout plans along with tips, which will help in boosting up your weight loss process –Play Store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=enApp Store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8...

6 Health Tips Approved By Lazy Girls
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If your biggest challenge so far is lifting yourself off your bed, you’re not alone. Most of us have programmed our minds to come up with a series of excuses to skip a workout or a healthy meal. To help even the laziest women out there, we’ve come up with a list of expert-approved tips and tricks that anyone can follow in their everyday lives.1. WORKOUT LESS – BUT EAT RIGHTIt’s simpler than it sounds. Instead of spending hours on the treadmill, you can try cutting down your empty calories, such as those from sodas, candy and junk food and drop your pounds dramatically. Opt for healthy, clean foods such as lean protein, healthy fats, whole grains and fruits and veggies as they are packed with nutrients and come with very little calories. In addition, they’re also packed with protein and fiber that will help fill you up and prevent you from overeating.As for your gym session, cut it down to 30 minutes and if you want to take your health and weight loss to the next level, we recommend HIIT.2. MAXIMIZE YOUR WORKOUTSPerforming short bursts of intense exercises is a great way of getting a 50 minute workout in 10 minutes. Push yourself above and beyond your limits and chances are you’ll be able to go back home to your bed within a fraction of your regular gym time.3. FREEZE YOUR PRODUCEGoing to the supermarket and recalling what you need, only to find them rotting at the back of your fridge later is a huge chore. A solution for this is to purchase a week’s worth of produce on a Sunday and freeze them in portions. This will prevent your fruits and veggies from going bad and will preserve their freshness and nutrients. They also become easily accessible for smoothies, stir fries and soups.4. DRINK MORE WATERThis is an old grandma’s tale but we can’t stress enough on how important this is. Not only because water keeps you hydrated and sustains all of your bodily mechanisms, but it also keeps you full, boosts your metabolism and increases fat burn. Hydration is key to boosting workout performance, keeping your mood light and lifted and your skin supple and glowing.5. SLEEP WELLNot getting around 7 hours of shut eye produces higher levels of cortisol – a stress hormone that stunts your energy levels, productivity and fat breakdown. To combat sleep deprivation, be sure to shut down all electronics an hour before you sleep and practice a healthy sleep routine.6. TAKE YOUR MULTIVITAMINSTaking your multivitamins every day is crucial to maintain a healthy nutrient intake every day. Multivitamins make sure that you are able to take in all the nutrients you may have missed or have not taken enough of. This prevents any nutrient-deficiency related issues, including sleep problems, mood swings and weight gain.Download Mevo app now from –App Store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8Play Store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en...

How To Choose The Best Diet For You
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It’s never too late to jump into a new diet plan. We understand that despite your best intentions, you tend to fall back to your everyday routine. Part of this could be because you have not yet understood what suits your body and lifestyle. Fortunately, we were able to come up with a list of the top diets in the world today that thousands of people follow in their daily lives. Chances are you’ll find your lifestyle choice right here.The Ketogenic DietThe ketogenic diet or keto diet is a low carb diet plan that aims to push your body to burn more fat by using it as a fuel source. It leads to a process of ketosis in the body, allowing the body to produce more ketones.Ketones are by-products of fat breakdown in the liver which can be used as fuel by the body, the brain included. Ketosis typically occurs when your body is deprived of blood glucose and you can allow your body to do so by consuming fewer carbs and moderate protein levels. One obvious benefit of the keto diet or ketosis is that it leads to fat loss and overall weight loss. You also build your performance at the gym and boost muscle growth.Mediterranean DietThis diet has been a popular choice among many dieters for several great reasons. It’s a Mediterranean-based diet that allows food staples that are normally consumed in countries surrounding the Mediterranean sea, such as Greece and Italy.Your prime focus should be to get a lot of good fats into your system. Some great sources include fish, olive oil, nuts and seeds, whole grains, fruits and vegetables and legumes. The diet also promotes the consumption of red wine in moderation.South Beach DietDesigned by Florida-based cardiologist, Arthur Agatston, MD, the South Beach Diet was created to prevent cardiovascular disease, diabetes and other serious ailments among patients.The diet follows a simple rule: Have your meal before you feel hungry. Most people are likely to overeat when they’re hungry, which ultimately results in weight gain. The diet encourages you to eat before you’re hungry, so that you eat less, until you’re satiated.It promotes the consumption of lean protein, low-fat dairy and good carbohydrates such as those from fruits and vegetables and whole grains. The first phase of the diet is pretty strict but as you go into the maintenance phase, you’re allowed to have your occasional treats.Atkins DietOne of the most popular diets today, the Atkins diet is an effective low carb, high protein regime that comes with a stringent set of rules that will help people lose weight.You’re allowed to consume 20 grams of carbs every day for the first week and then slowly increase it every week.Your aim here should be to stop consuming processed junk entirely and foods containing refined flour, starches and sugar. Healthier high carb sources such as whole grains are to be eaten in moderation as well, until you are at the maintenance phase.Download Mevo app now from –App Store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8Play Store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en...

Healthy Dip Recipes
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One of the most common reason for your weight gain are the dips you are having along with your favorite snacks. No matter how delectable those cheesy and salsa dips look they are not considered healthy, and cannot be consumed on daily basis. If you are looking for some healthy alternative go for a dip with yogurt as the main base as it contains proteins and healthy nutrients. Today we have got some amazing options for the dips from which you can choose and enjoy your parties and get together without any health concerns. Check them out now –1. Pumpkin DipThis is one of the healthiest dip you can enjoy with your snacks. Grind a small piece of pumpkin along with cinnamon for a pulpy yummy dip. This is great option for people looking for weight loss as pumpkin is low in calories.2. Cucumber DipAnother amazing dip which tastes yummylicious with baked snacks is this creamy cucumber dip. To make this one blend cucumber, yogurt, fresh cream and seasonings together and serve chilled.3. Red DipTomato is the best ingredient to make a healthy dip. For this one you require tomato, cream and seasoning and just swirl to get a pulpy dip which can be easily enjoyed with smoked chicken or grilled veggies.4. Sweet DipSometimes you are looking for sweet dips also and this one is the ultimate resort for such cravings. To make this you need only 2 ingredients – a ripe banana and spoon of honey. Doesn’t it sound tasty already?5. Yogurt Dill DipThis tangy dip is also a great option for people looking for weight loss as it is low in calories and high in protein owing to its main ingredient which is a non-fat Greek yogurt. For this one you need fresh dill, yogurt, lemon juice, garlic and seasonings. Mix all the ingredients and serve chilled with crackers or veggie sticks.6. EdamoleDoes it sound familiar? Indeed it is! Guacamole with edamame – high in protein and fiber, low in fat and calories, this sweet, fresh, and light dish is perfect for summer. For this one blend edamame with oil, lemon juice, garlic clove and seasonings. Add diced tomatoes to this dip and serve with whole-wheat crackers, pita bread, veggies sticks or breads.Enjoy these yummylicious dips with your snacks. Looking for some more healthy dips and recipes options? Download MEVO app now –App Store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8Play Store – https://play.google.com/store/apps/details?id=com.mevolife.mevo...

Running Your First 5K Race
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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 ComfortablyThe 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=8Play Store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en...

Healthy Chia Quinoa Porridge
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If you are looking for a delectable breakfast or dessert option, this Chia Quinoa Porridge is perfect for you. Quinoa is a superfood which can be easily used in sweet and savory dishes. This grain is loaded with protein and fiber which are excellent for nutritious meals! Further everyone knows that chia seeds are the seeds from chia plant belonging to the mint family – lamiaceae, native to central & southern Mexico and Guatemala. The taste of these seeds does not match with its family rather they are bland and don’t have any taste at all! It comes in both black and white varieties. The white ones called Salba have about 20% more nutrients in comparison to the other type (black). So get ready to enjoy this one as breakfast after a morning workout to repair the exhausted muscles and load yourself with proteins –INGREDIENTSCooked quinoa – 1 cupChia seeds – 1 tbspAlmond milk – 1.5 cupCoconut oil – 1 tspNutmeg – 1/4 tspCinnamon – 1/4 tspNatural vanilla essence – 1/2 tspHandful of fresh fruits & nutsMETHOD1. Place a pot on medium-high heat and add cooked quinoa, chia seeds, almond milk, natural vanilla, coconut oil, nutmeg and cinnamon. Bring to the boil, then reduce heat and simmer for approx 10-15 mins.2. Serve and top with almonds, sliced banana, blueberries and cinnamon.NUTRITIONAL INFOServes 2-3Nutrition in 1 cup – 290 calories, 14.5g fat, 31.6g carbs, 9g proteins, 3.4g sugarDownload Mevo app now from –App Store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8Play Store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en...

The Importance of Magnesium
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Magnesium is a mineral that’s naturally found in the body and is present in many of the everyday foods you consume. Magnesium can also be found in supplements and medicines normally found in your medicine cabinet, such as antacids and laxatives. This powerful mineral aids in biochemical reactions in the body, muscle, and nerve function, blood pressure regulation, protein synthesis, and blood glucose control.Magnesium is imperative for energy, bone, and DNA production. Without this mineral, calcium and potassium ions could not be transported across the cell’s membranes. This process is important for muscle contraction, impulse conduction, and normal heart rhythm. It’s proven difficult to get a spot-on and accurate reading of magnesium levels due to its presence in bone and cells.Only a trace amount of magnesium can be found in the blood serum. A medical professional can assume that you have high or low magnesium levels by assessing whether your blood serum levels test in the normal range via a blood test. Normal serum concentrations range between 0.75 and 0.95 millimoles (mmol)/L.Hypomagnesemia is defined by levels less than 0.75. So, with magnesium being a vital part of your body’s function, what can you eat to keep your levels at a normal ratio and what is affected when your body is deprived of this important mineral?Foods rich in MagnesiumIf you have low magnesium levels (Hypomagnesemia), one of the easiest ways to help raise them and keep them at an appropriate level is by eating magnesium rich foods. Magnesium is wildly found in plant and animal foods. Think green leafy vegetables such as spinach, nuts, whole grains, legumes, and seeds. In general, foods that are rich in dietary fiber have been found to contain a good source of magnesium.If you’re in need of this mineral, stay away from processed foods, as the process in which they remove the nutrient-rich germ and bran can lower magnesium levels substantially.If your levels are low, ask yourself, are you getting enough water? Bottled, tap, and mineral water are great sources of magnesium. Be careful, though, the amount of magnesium found in water can vary by brand and source. If you’re a numbers person, then you would be happy to know that 30% to 40% of dietary magnesium consumed is absorbed by the body.Magnesium can help with…PMS: Along with mood swings, PMS can cause symptoms such as heavy abdominal cramping, fatigue, and water retention. By increasing ingestion of magnesium rich foods, you can improve your general mood along with reducing bloating and stomach cramps. You can also go to your local health store for dietary supplements containing this mineral.Diabetes: Can be prevented or helped by consuming magnesium. The most common causes of diabetes are the result of insulin resistance. Magnesium has been shown to be effective in stopping insulin resistance or helping protect against it in the first place.Migraines: People who suffer from migraines have lower levels of magnesium than those who do not. Magnesium can have a tremendous effect in reducing migraines or stopping them in their tracks.Download Mevo app now from –App Store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8Play Store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en...

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