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How to Avoid Getting Nauseous When You Exercise

Picture this: you’re halfway through a three-mile run, intense pilates class, or round of your weight circuit when—suddenly—you’re hit with the overwhelming urge to throw up.

Despite your best intentions to push on with your workout, you’re forced to stop, sit down, and struggle just to take steady breaths. Within moments, your body feels totally zapped of energy, though you might still have enough to fight back a gag reflex if you’re lucky.

Sound familiar?

Exercise-induced nausea is a common phenomenon, one that most people—fitness experts and novices alike—have experienced at some point.

Kyrin Dunston, MD says vomiting during or after exercise usually has to do with one or more of the following factors: hydration (too little or too much), nutrition (whether or not you’ve eaten, and what you ate), workout intensity vs. baseline fitness level, specific exercise, anxiety, gastrointestinal dysfunction, or a serious medical condition.

The cause of your exercise-induced nausea may not be obvious at first, but one thing’s for sure: throwing up when you’re trying to sweat it out is zero fun. Not only does it interrupt or else totally derail your workout, it also makes it difficult to feel motivated and excited to continue challenging your body.

The good news? That turbulent feeling in your stomach is avoidable if you take the proper precautions.

 

5 Reasons Why You Feel Like Throwing Up After Exercise

 

Too much or too little food and water

If exercise makes you feel like puking, you need to embark on a process of elimination to figure out why exactly your stomach keeps freaking out on you.

Start with the most likely culprits: the food and water (or lack thereof) you’re consuming before you work out.

Dunston says dehydration—when you haven’t consumed enough fluids to replenish the water you lost to sweating—is a major cause of exercise-induced nausea. The other possibility? You guzzled too much H2O and your stomach is overly full.

“How recently you have eaten and what you ate before your workout can be issues as well,” says Dunston. “Low blood sugar, or hypoglycemia, is particularly a problem if you work out in the morning and don’t eat anything before.” If that’s the case, Dunston says you’ll usually experience both nausea and dizziness.

Overeating before exercise also pits your stomach against your muscles. Dunston says the body moves blood to the gastrointestinal system to help with digestion, but if you exercise on a full stomach, your body also has to send blood to your muscles to support their movements. When your body tries to handle both digestion and strenuous exercise simultaneously, there isn’t enough blood flow to assist with digestion, Dunston says.

“Nausea is a precursor to vomiting,” says Dunston. “Dumping out the food in the stomach is one way the body can alleviate the blood supply problem.”

Overexertion

The line between pushing yourself to run two more minutes and pushing yourself to the point of nausea can be blurry. Exercise isn’t supposed to be easy (it’s meant to challenge you, after all), but it shouldn’t make you so sick that you can’t complete a workout.

Kristin McGee, an ACE-certified personal trainer based in New York City, says overexertion can lead to nausea.

“If you’re exercising at an intense level or pushing yourself past your threshold (whether a beginner or advanced exerciser), your body reacts by increasing blood flow to your muscles, heart, lungs, and brain so your body can process energy and continue working out. When this happens, blood is diverted away from your stomach and makes you feel sick,” McGee says.

Disorienting movements

“Specific exercises, particularly those that contract the abdominal wall muscles and those that require head twisting can induce nausea as well,” Dunston says.

Moves like crunches apply extra pressure to the stomach, says Dunston, while twisting motions can cause the inner-ear vestibular system—the network of sensory components in charge of our sense of balance—to become disoriented.

Anyone who’s ever closed their eyes during sit-ups or tried to do camel pose at the end of a yoga class knows what happens when your body feels off balance: you get nauseous.

Performance anxiety

If you’re involved in a competitive event in which there’s great pressure to succeed—like a race, sporting match, or weightlifting competition—you might experience occasional or constant performance anxiety, which can cause you to feel overly nervous and nauseous.

You don’t have to take the starting line of a 10K or Tough Mudder to feel anxious, though. Dunston says any type of exercise under pressure can cause serious nerves. “It could be as simple as being in a new [workout] class where you are concerned with keeping up and looking good,” says Dunston.

Larger health concerns

Dunston says exercise can sometimes exacerbate the symptoms of gastrointestinal disorders and other health conditions, causing nausea and other problems.

“If the nausea persists despite addressing all of the above concerns, it’s best to see a doctor to be evaluated for underlying potential health issues that need to be addressed,” says Dunston.

 

How to Avoid Getting Nauseous During a Workout

Eat and hydrate properly

To prevent puking, be smart about when and how you fuel your body before a workout. McGee recommends giving yourself at least an hour to digest a meal before you start moving, keeping it light, and being sure to include both proteins and carbs if you can. If you’re hungry and can’t wait an hour to work out, opt for a banana, handful of raisins, or energy gel, all of which can be digested quickly.

As for fluids, make sure you’re hydrated, but don’t overdo it. There’s no need to chug all the water in your 24-ounce bottle 10 minutes before you start your run—an eight-ounce glass or two will do the trick.

And though sports drinks can help replenish lost minerals, the high sugar content of many of them can actually subvert your hydration efforts. Anecdotal reports suggest that the excessive sugar can cause bloating and gastrointestinal distress, while science shows that it can impede fluid absorption.

Dunston says it’s important to consume sports drinks in accordance with the duration and intensity level of your workout. Good old-fashioned H20 is sufficient under most circumstances, but for those seeking an edge during particularly tough or long workouts, Beachbody Performance Hydrate is a low-sugar option that goes further than water, maximizing fluid absorption and replenishing lost electrolytes.

Take it easy

If you haven’t prepared your body for a certain type of exercise and/or intensity (like running five miles at a seven-minute pace, or swimming laps non-stop for 30 minutes), don’t go at it full force. When you’re not accustomed to a certain speed, distance, or movement, it’s important to ease into it and adjust your expectations accordingly.

“Keep the intensity level within your tolerated range,” says Dunston. In other words, don’t assume you can handle a hilly six-mile trail run if you’ve only ever jogged on the comparatively flat streets of your neighborhood.

Make an effort to approach new workouts and movements with equal parts enthusiasm and caution. When you do feel ready to increase your pace, distance, or reps, do it gradually, and be sure to notice when your body starts to feel overworked so you can back off before you hit your breaking point.

Warm Up Properly and Avoid Exercising in Extreme Conditions

If you go from sitting at your desk to running at full speed without a sufficient transition period, you’re going to overexert yourself before you even get into your workout.

To prevent nausea by overexertion, McGee says it’s crucial to warm up your muscles before you start working them. Depending on your workout, you can jog lightly for five to 10 minutes, walk briskly for a few minutes, or do some dynamic stretching to boost blood flow, activate your central nervous system, and optimize strength, power, and range of motion.

Another tip? Avoid working out in extreme conditions, says McGee. Exercising in overly humid or hot environments can lead to heat exhaustion, nausea, and dizziness if you’re not careful.

If you love hot yoga or outdoor runs in the summer, don’t stress—just stay properly hydrated and start off slow to give your body time to adjust to the high temperature.

 

What to Do if Your Workout Makes You Nauseous

Even when you think you’ve done everything right, sometimes nausea just happens. When that horrible, sick-to-your-stomach sensation starts to creep up on you, Dunston says it’s best to rest for a few minutes. Stop what you’re doing and find a spot to sit, or lean against something sturdy.

If the nausea doesn’t subside, “it might be best to call it quits for the day or [significantly] lower the intensity of the activity,” says Dunston.

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6 Sneaky Sources of Salt in Your Diet

Pop quiz: Is there too much salt in your diet or just enough?

Answer: Probably too much. Americans eat an average of 3,300 milligrams of sodium a day; the recommended limit is 2,300 milligrams.

Salt comes from more than just the shaker on your kitchen table. It lurks in a lot of unexpected foods that you eat every day — a staggering 75 percent of salt in the American diet comes from processed and restaurant foods.

 

Is Salt Bad for You?

Salt isn’t all bad. It provides the majority of your dietary sodium, which helps regulate your blood pressure. Sodium and chloride, the components of table salt, also allow for proper muscle nerve and function, and they are two electrolytes lost in sweat, so athletes exercising in the heat may need to add extra salt to their diet to prevent dehydration and muscle cramps.

It’s important to note that everyone responds to dietary sodium differently, and that response depends on a variety of genetic and lifestyle factors. Research shows that some people display large changes in blood pressure in response to high salt intake (salt sensitive), while others have almost no change in blood pressure at all (salt resistant).

But for most people, high salt intake is linked to high blood pressure, or hypertension, which can be a risk factor for cardiovascular complications and strokes.

Cutting back on salt isn’t the only way to reduce the effects of high sodium — you can also eat more foods that are high in potassium, like bananas, sweet potatoes, and mushrooms. Potassium is the natural counterpart to sodium and it can blunt the negative effects of high salt intake.

This list will help you uncover sneaky sources of salt in your diet, and provide quick tips on ways to eat your favorite foods — without all the sodium.

(Pro tip: Get healthy cooking tips and recipes from Autumn Calabrese’s FIXATE cooking show, available on Beachbody On Demand)

 

6 High-Salt Foods

high salt foods, salty foods, low salt foods

Sauces

Store-bought marinades, salad dressings, pasta sauce can be loaded with sodium. Just two tablespoons of your favorite BBQ sauce could contain up to 20 percent of your recommended daily sodium intake. To cut back, prepare your own sauces, marinades, and salad dressings at home using ingredients such as olive oil, balsamic vinaigrette, ground pepper and lemon juice. Season with fresh herbs and spices for flavorings. (Pro tip: Keep your pantry stocked with these 8 essential spices.)

Sandwiches

Between the two slices of bread, processed deli meat, cheese, and condiments — all of which are high in sodium — a sandwich can pack a hefty load of salt. Swap a lettuce leaf in for bread, and use fresh vegetables, Swiss cheese, and low-sodium deli meats to cut down the salt load of your next sammie. Also, try substituting mashed avocado for mayonnaise and mustard to slash even more sodium. (Pro tip: Learn how to make a healthy sandwich like a boss.)

Bagels

Many processed breads are high in salt, but bagels pack an especially large load of sodium. A plain large bagel has 443 mg of sodium, or 19 percent of your daily recommended intake. Spreading one ounce of cream cheese on top adds nearly another 100 mg. Replace your morning bagel with a slice of whole wheat bread to cut back on salt content.

Soup

 Your favorite soups (canned or from a restaurant) can contain extremely high levels of sodium. Just one cup of canned chicken noodle soup contains 33 percent of your daily recommended sodium intake and a serving of chicken-flavored ramen contains 836 milligrams of sodium, or 36 percent of your daily recommended intake — and there’s two servings per package! To cut back on sodium intake, prepare homemade soup with low sodium or diluted broth and vegetables like potatoes, carrots, and mushrooms for an added dose of potassium.

(Pro tip: Check out these healthy recipes — there’s definitely a soup for you here!)

Cheese

Cheeses are oh so yummy but contain a sneaky amount of sodium, if you’re not watching your portions. Example: Cottage cheese is packed with calcium, potassium, and protein, but a cup of cottage cheese has nearly 800 milligrams of sodium. While cheese can be part of a balanced diet, for people watching their sodium intake, try reduced-sodium cheese and consume a bit less.

Nuts

Nuts are good for you, but if they’re salted they can be a source of high sodium. Check the labels and choose raw or unsalted dry roasted nuts.

 

Easy Ways to Cut Back on Salt in Your Diet

Go homemade: Whenever possible, make food at home using whole ingredients, rather than buying pre-made, packaged, or processed foods. Instead of salt, experiment with spices and herbs to add flavor.

The fresher, the better: Shop on the outside aisles of the grocery store… that’s where all the freshest, less-processed foods hang out. Fill your basket with fresh food rather than canned, frozen, or pre-cooked fruits and vegetables.

Read labels carefully: All nutrition labels list sodium and potassium content in milligrams, as well as the daily percentage of intake for each. The recommended daily intake of sodium is less than 2,400 milligrams per day. According to the FDA, the “% Daily Value” for sodium should be between 5 percent and 20 percent. Remember: These values are for one serving, and it’s easy to eat more than one serving of food, especially of sauces and other condiments.

Balance sodium with potassium: To help balance sodium levels, eat certain fruits and veggies. Cantaloupe, cherry tomatoes, spinach, broccoli, beans, dark leafy greens, potatoes, avocados, bananas, and coconut water are some of the best sources of potassium.

Rinse and drain canned foods: Rinsing canned tuna with water for three minutes can reduce sodium levels by 80 percent and replacing the brine in canned beans with water before heating can reduce sodium by 33 percent.

With a little research and some simple swaps, it’s easy to keep your salt intake at recommended levels and still enjoy flavorful, tasty food!

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10 Ab Exercises to Get a Shredded Six-Pack

If there’s one thing we all value in a relationship, it’s honesty. So let’s get this one off on the right track.

That set of corrugated abs you want? Getting them is gonna require a lot more than just holding off on that third piece of pizza and doing an extra set of crunches next week.

The good news is we’ve assembled 10 ab exercises that will put you on the path to those abs you’ve always wanted to take for a walk on the beach.

These basic moves don’t require weights and won’t have you doing hundreds of boring crunches. They’re beginner-friendly, but they’re not easy. These are fast-paced, core-burning moves by Beachbody Master Trainers like Shaun TTony Horton, and Sagi Kalev.

10 of the Best Ab Exercises to Get a Six-Pack

Before you tackle these ab exercises, take a few minutes to warm up your core. Try jogging in place, jumping jacks, or just holding a plank for 45 seconds. Or try Tony Horton’s quick, total body warm-up routine.

Instead of thinking about reps for the following ab exercises, try to keep going for 30 to 60 seconds for each.

Standing Mountain Climber

best abs exercises men and woman standing mountain climber shaun t insanity max 30

This strong cardio ab exercise will get your heart rate elevated, your muscles warm, and your body ready to work out. Your abs and hip flexors are sure to feel it.

• Start out in a standing position, making sure there’s nothing on the floor around you. Push the coffee table out of the way and make sure you won’t step on the cat’s tail.

• Make fists and keep them at shoulder-height in front of you as you begin running in place, bringing your knees up as high as you can.

• As your right leg lifts up, punch your left arm toward the ceiling, keeping your core engaged throughout the move. Alternate arms and legs for 60 seconds.

Appears in: INSANITY MAX:30: Max Out Abs

 

Dolphin Knee Drop

best abs exercises men and woman dolphin knee drop masters hammer and chisel sagi kalev

Time to get on the floor for a kick-butt core strengthener that also targets your shoulders, which are recruited to stabilize your body.

• Start in a dolphin plank: Assume a push-up position, but with your weight on your forearms instead of your hands, elbows stacked beneath your shoulders, palms on the floor.

• Keeping your core braced and legs straight, walk your feet forward two to three small steps, lifting your hips into the air.

• Lower your knees until they brush the floor, keeping your belly button pulled in toward your spine, then lift your hips back up, straightening your legs.

• Walk your feet back to starting position. Repeat.

Appears in: Body Beast: Abs

 

Rock the Boat

10 Ab Exercises to Get a Shredded Six Pack men and woman rock the boat 22 minute hard corps tony horton

This ab exercise is a little bit crunch-y, a little bit rock and roll.

• Start in a V-sit, with your knees bent, shins parallel to the ceiling, spine elongated. Your fingers can gently rest on your hamstrings, just under your knees.

• Keeping your core engaged, gently roll backward, and begin to round your spine. Lightly tuck your chin and roll onto your upper back, hips lifted off the floor.

• Roll forward into a boat pose, balancing on your sit bones as you straighten your legs, and reach forward with your arms. Pause before repeating.

Appears in: 22 Minute Hard Corps: Core 1

 

Ski Down Abs

best abs exercises men and woman ski abs shaun t insanity max 30

Imagine a black diamond mogul course and get ready to sweat as you fire up your obliques.

• Start a V-sit with just your heels and sit bones on the floor. Your spine should be elongated, your lower back flat, and your hands together in fists in front of you.

• As you scoop your fists to your right, lift your heels and bring them to the left.

• Lift your left elbow to lead your hands to your left side. Heels lift, setting down to your right. Keep alternating quickly.

Appears in: INSANITY MAX:30: Max Out Abs

 

Mountain Climber/Twist/Spider

best abs exercises men and woman mountain climber twist spiderman masters hammer and chisel sagi kalev

This ab exercise will kickstart your heart rate and use all your abdominal muscles to stabilize your moving plank.

• Start in a high plank, shoulders stacked over wrists and away from your ears, eyes focused in between your hands. Keep your hips in line with your shoulders and engage your core.

• Start off with a mountain climber: bring your right knee to your chest, step it back in line with your left foot. Bring your left knee forward toward your chest, step it back in line with your right.

• Move into a twist by bringing your right knee across your body to your left elbow. Step it back to meet your left foot. Bring your left knee forward, across your body to your right elbow. Step it back.

• Finally, bring your right knee forward to the outside of your right elbow for the spider. Step your foot back to meet your left foot. Bring your left knee forward to the outside of your left elbow. Step it back. Repeat series.

Appears in: Body Beast: Abs

 

Crunch

best abs exercises men and woman crunch body beast sagi kalev

Give yourself a short breather with the basic crunch. By lifting your legs to 90 degrees, you’ll target your entire core.

• Lie on your back, with your knees and hips bent at 90 degrees so that your shins are parallel to the floor and your knees are stacked atop your hips.

• Place your hands behind your head and pretend there’s an orange underneath your chin as you peel your shoulder blades up off the floor. Don’t squish your imaginary orange, and keep your gaze locked on the ceiling to protect your neck.

• Lower to starting position with control and repeat.

Appears in: Body Beast: Abs – Classic

 

Hi-Low Jack

best abs exercises men and woman high low jack 22 minute hard corps tony horton

Take your ab workout to a new place with plank jacks, alternating between high and low movements.

• Start in a high plank, wrists directly beneath your shoulders, abs drawn in, and lower back flat.

• Hop your feet outward and back to starting position, then lower onto your right and left forearms, coming into your low, or forearm, plank.

• Hop your feet outward and back together, then press back up onto your right and left hands to come back into your high plank. Repeat.

Appears in: 22 Minute Hard Corps: Special Ops – Core

 

Switch Kick Abs

best abs exercises men and woman switch kick abs shaun t insanity max 30

This punch-to-the-gut ab exercise is designed to get the most out of your core. You might even feel your hip flexors begin to burn.

• Lie on your back with your legs lifted straight in the air at 90 degrees. If your hamstrings feel tight, bend your knees as necessary.

• Lower your left heel as close to the floor as you can, then punch your left arm toward your right heel, adding in a twist.

• Simultaneously lift your left leg and lower your right, bringing your left fist back toward your shoulder, and punching toward your lifted left leg with your right fist.

• Repeat, alternating legs as quickly as you can with control.

Appears in: INSANITY MAX:30: Ab Attack:10

 

Low Plank Side Punch

best abs exercises men and woman low plank side punch shaun t insanity max 30

Hop back into a forearm plank for this ab shredder that has you shift your weight as you throw stability-challenging haymakers.

• Start in a forearm plank, with your elbows stacked beneath your shoulders, core braced, and legs extended straight behind you.

• Shift your weight toward your left forearm and punch your right arm out to the side until it’s straight. Look toward your hand as you punch, then bring it back down to starting position.

• Shift your weight toward your right forearm and punch with your left. Repeat.

Appears in: INSANITY MAX:30: Ab Attack:10

 

Beast Abs

best abs exercises men and woman body beast sagi kalev

Wanna smile and cringe at the same time? Then get ready to spell!

• Lie on your back, and place your hands flat on the floor beneath your hips, bringing your forefingers and thumbs together into a diamond.

• Press your lower back to the floor, and engage your abs as you lift your legs and begin to spell out the letters B-E-A-S-T with your feet. Remember to breathe!

• Spell B-E-A-S-T backwards. Rest.

Appears in: Body Beast: Abs-Classic

To see how these moves unite to form complete workouts, stream all of our most popular programs at Beachbody On Demand. Pull up 22 Minute Hard CorpsINSANITY MAX: 30, and Body Beast, along with dozens more programs on your TV set-top box or mobile device now!

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How to Pick a Beachbody Nutrition Plan

Which Beachbody Nutrition Plan is right for you? Well, they’re designed to work with whatever workout program you’re doing, so if you’re doing a program, use the accompanying diet plan outlined in the guide. For instance, doing 21 Day Fix? Follow the 21 Day Fix Eating Plan. Done!

What’s that? You’re a “special case”? Maybe you’re doing the Challenge de Jour or another hybrid on Beachbody on Demand (BOD). Or you sprinkle Beachbody workouts into your fitness regime along with other activities like running, cycling, or triathlon training. Or you’re doing a program like Shaun Week that doesn’t include its own, unique diet plan. Or maybe you’re just a stone-cold rebel and you want to pick your own darn plan!

If any of these are the case, that opens things up a bit, so if you’re in the market for a nutrition plan, here are some of our greatest hits—and you can find them all on BOD!

 

Beachbody Diet Plans That Use the Portion Control Containers

These plans are all built around Beachbody’s Portion Control Container System, an easy, effortless way to eat the right amount of food—and to get results. If you want to do one of these plans and you don’t already have the containers, check them out here.

Portion Fix

If you’re looking for a one-size-fits all Beachbody nutrition program, this is your first stop. Portion Fix teaches you how to use our Portion Control Containers for any workout program, then keeps the party going with recipes for dressings, desserts (yep, you read that right), kitchen basics, Shakeology, and seasonings.

Also keep in mind that you can use the choose-your-own-workout calorie calculator with many of the guides listed below.

 

21 Day Fix Eating Plan

A perfect container-based plan for anyone just getting started. 21 Day Fix is a relatively “relaxed” plan that even allows for treats and alcohol. But if you do what to dial up the intensity, it includes the “3 Day Quick Fix,” a more challenging 72-hour plan designed for temporary weight loss for a special occasion.

Is this diet plan for me? If you’re looking for a simple way to ease yourself into healthy eating, the 21 Day Fix Eating Plan is the plan for you.

 

21 Day Fix EXTREME Eating Plan

21 Day Fix EXTREME follows the same basic structure as 21 Day Fix, but it tightens the reins considerably. There are two eating plans included in this guide: Extreme and Countdown to Competition. In the EXTREME Eating Plan, gone are the treats and alcohol and the food lists are more restrictive. The Countdown to Competition Plan becomes even more Spartan, mimicking the plan Autumn Calabrese uses leading up to major fitness competitions.

Is this diet plan for me? If you prefer a super clean diet, the 21 Day Fix Extreme Eating Plan is a good long term solution. However, Countdown to Competition should only be used temporarily.

 

Vegan Fix Eating Plan

It’s the 21 Day Fix—only 100% plant-based! For this eating plan, we’ve shuffled the container system around to give non-meat eaters access to more protein, specifically by dividing grains and legumes, to help you get more complete protein without eating soy 24/7. Also, obviously, all animal products have been removed.

Is this diet plan for me? Whether you’re a committed vegan looking to lose weight or you’re curious about going meat-free but aren’t sure how, this is a plan worth investigating.

 

Beachbody Diet Plans That Can Be Adapted for the Portion Control Containers

You don’t need the containers to do these plans—but if you want to use them, the plans can easily be converted.

 

Body Beast

The Body Beast Diet is an old school bodybuilder’s high-calorie diet—but with an upgrade. It shows you how to eat those massive amounts (all the way up to 5,000 calories!) with healthy, nourishing foods including recipes and the legendary “Beast-o-Matic” shakes. There are three phases to Body Beast: Build, Bulk, and Beast. The Build and Bulk phases help you put on mass and the Beast phase reduces calories so that you “shred” body fat and accentuate all the muscle gains you’ve made. The plan also includes “Mass,” and “Ripped” calorie options, depending on how huge you want to get. (There is a third calorie option for those looking to focus more on losing weight)

Is this diet plan for me? The Body Beast Eating Plan is ideal if you’re doing a serious mass-building program and you’re looking to “get swole.”

 

22 Minute Hard Corps

This is the ultimate “just tell me what to eat” guide. The 22 Minute Hard Corps Nutrition Field Guide doesn’t just tell you what to eat daily, it also details what to eat at every meal. The nutrition plan also offers some super basic culinary education for those new the cooking, walking you through everything from how to boil eggs to how to cook white fish.  There’s also a nifty guide for matching spices to food.

Is this diet plan for me? The 22 Minute Hard Corps Nutrition Field Guide is perfect if you’re looking for specific, simple instructions on how to eat.

 

CORE DE FORCE

The CORE DE FORCE Eating Plan includes a few performance-boosting modifications to aid your transformation. Calories fluctuate as you progress to ward off plateaus. Healthy recipes (based on Joel and Jericho’s favorites) are designed to give you energy for your workouts or to assist in recovery.

Is this diet plan for me? The CORE DE FORCE Eating Plan is great if you want to start experimenting with fluctuating your calories.

 

CIZE

What makes the CIZE Eat Up! Plan unique is the Meal Builder, a series mix-and-match charts that show you how to make breakfasts, lunches, and dinners to suit your tastes—including omelets, yogurt parfaits, salad bowls, wraps, and stir-frys.

Is this diet plan for me? If you’re looking for a clean eating plan with a culinary edge and you want some help building customized meals, the CIZE Eat Up! plan is for you.

 

YOUv2

Enough with counting calories! YOUv2’s Keep It Super Simple (KISS) Meal Guide hardly mentions them. Instead, you’l incrementally improve your diet over four weeks by replacing meals with healthy, easy recipes. In week one, you replace snacks with Shakeology. In week two, you’ll continue to drink Shakeology and replace your old breakfast with healthy breakfast choices like those found in the guide. And so on. By week four, you’ll have easily transitioned into eating a healthy diet—and you’re feeling great.

Is this diet plan for me? Even if you’d like a more structured plan, there are still some great recipes here worth checking out.

 

SHIFT SHOP

You need to be tough to get the most out of the SHIFT SHOP Eating Guide. Over three weeks, you progressively eliminate starchy foods and legumes, eventually getting your carbs almost entirely from veggies and fruit. You also reduce your carbs to about 30% and increase protein to about 40%. It’s not at ketogenic diet levels, but it’s still a great way to test yourself, learn about your body’s relationship with carbohydrates, and focus on getting the job done.

Is this diet plan for me? If you’re into the whole perseverance thing, this is the plan for you.

 

Beachbody Nutrition Plans That Aren’t Compatible with the Portion Control Containers

 

PiYo

The PiYo Get Lean Eating Plan is one of our most stripped-down plans. It doesn’t include recipes or other extras, but has simple directions for how to eat from a series of healthy food lists.

Is this diet plan for me? If you want a super-basic, quick-to-grasp plan, try this one.

 

P90X and P90X2

The P90X Meal Plan is a classic and still a great way to get results if you’re doing longer, tough workouts. Because bulking isn’t the primary goal, the P90X Meal Plan flips the Body Beast script, focusing initially on weight loss. Then, it transitions into a performance diet. The P90X Meal Plan works either with its own portion system or with a detailed menu plan of recipes for 90 days of breakfasts, lunches, dinners, and snacks. The P90X2 nutrition plan follows the same basic structure, but includes new recipes, as well as vegan and grain-free modifications.

Is this diet plan for me? Although not one of our simpler eating plans, the P90X Meal Plan is a great way to learn about performance-based eating.

 

P90X3

P90X3 reimagines the P90X Meal Plan with a focus on flexibility. This includes lifestyle (vegan, vegetarian, grain-free); calorie level; and food measurement (specific or guesstimate). It’s also heavy on the nutritional education.

Is this diet plan for me? This is an ideal plan for those who already have a general idea of what their body needs and want help honing that.

 

FOCUS T25

Like the 21 Day Fix EXTREME Eating Plan, the operative word for the FOCUS T25 Get It Done Nutrition Plan is “Spartan.” The T25 Meal Plan has two brackets: 1,200 calories and 1,600 calories. While meal choices are all balanced, some lean towards protein and other lean towards carbs. Choose the meals that best suit your goals.

Is this diet plan for me? This is a good guide if you’re looking for something low calorie that allows you to experiment with your carb and protein levels.

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Announcing 80 Day Obsession

Here’s a question we get all the time…

Is it possible to build up a firm, rounded butt AND burn away fat to reveal leaner, flatter abs? Both at the same time?

The goals seemed to contradict one another. So we asked our “figure expert,” Autumn Calabrese, whether — and how — we could achieve both results using a single fitness and nutrition program.

Her answer? A resounding yes — it could be done. “We would need the right workouts in just the right sequence — plus a targeted approach to nutrition — that would last around three months. But to get results like those would really take a commitment.” She thought about it for a minute and laughed, “It might literally take an obsession!”

 

INTRODUCING 80 DAY OBSESSION

Now — for anyone who wants a fine, shaped butt AND the flattest abs of their lives, there’s 80 Day Obsession. 80 Day Obsession is an effective, step-by-step approach to building a shaped, curvy butt while simultaneously shrinking your core. It’s 80 days of obsessive focus on fitness and nutrition spread over 13 weeks.

Is it extreme? Oh, yes. The workouts are intense — averaging 45 minutes to an hour in length. And the diet guidelines are every bit as demanding. You’ll be following a professionally calibrated macro-nutrition plan perfectly timed to produce amazing results at each phase of the program.

Autumn knows exactly how to transform bodies after her years of training clients, creating powerful fitness programs, and carving out her own hard-won success as a bikini competitor. With 80 Day Obsession, she leaves nothing to chance in making sure that — once your 80 Day Obsession is over — you can have a body that’s healthy, fit, firm, and HOT.

But be warned — it’s called 80 Day Obsession for a reason. To get in head-turning shape like this demands a serious commitment, meal prep, and a laser-focus on detail. But you’re going to love the results you get from every single, hardworking moment. Autumn is your personal Super Trainer and nutrition advisor for all 80 days — providing you with guidance, advice, and motivation to keep you accountable every single day.

 

80 DAY OBSESSION BEGINS JANUARY 13

For the first time, Beachbody On Demand members can experience each day of this program in real time. Starting January 13, each new workout will be posted for you to do along with the cast. Day by day, you’ll feel like you’re part of the action—following along with Autumn and the cast as they progress through the program.

 

WHO IS 80 DAY OBSESSION FOR?

  • Those who want a leaner, firmer, more sculpted body
  • Women looking to add some curves without bulking up
  • Anyone who wants a tighter, more defined booty and flatter abs
  • Fitness fans looking for an intense, holistic workout they can do at home

The good news? You still have time to get your mind right and your body ready for 80 Day Obsession. If you’re not already a Beachbody On Demand member, be sure to sign up and start getting prepared today.

 

WHAT IS BEACHBODY ON DEMAND?

Beachbody On Demand is a platform that allows you to stream 21 Day Fix, 21 Day Fix EXTREME, PiYO, P90X, INSANITY, FOCUS T25, 3 Week Yoga Retreat, or any of more than 700 world-famous Beachbody workouts that have helped millions transform their lives.

Beachbody On Demand also gives you full access to all of Beachbody’s workouts, including its latest like the SHIFT SHOP, CORE DE FORCE, and YOUv2. Inside, you’ll find the program nutrition guides, workout calendars, and exclusives like SHAUN WEEK: INSANE FOCUS and FIXATE, Autumn Calabrese’s healthy cooking show.

No matter where you are in the world — whether you’re in your house, at the gym, or on vacation — you can access your program guides, your workouts, and more on your laptop, smartphone, or tablet. As long as you can connect to the internet, you can work out with Beachbody, no DVDs required. What are you waiting for? Sign up now!

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Tips for Eating Healthy When You’re Traveling

You’re about to get on a flight and your stomach is growling. After dragging your luggage around the entire airport terminal in search of something satisfying and nutritious, all you have to show for your efforts is an over-priced burger and fries.

Eating healthy at the airport is no easy feat, especially if you’re cranky, jet-lagged, lost, or rushing to the gate to make your flight (or all of the above).

Ideally, you’d pack your own snacks for every flight, but let’s be honest — it’s a struggle to pack your luggage, much less healthy snacks. So, how do you eat healthy at the airport when you can’t stuff your carry-on with homemade trail mix and chopped veggies?

You learn how to make smart choices and modify what you can. Read on for easy, practical tips about how to eat healthy at the airport — without resorting to a $14 fruit cup.

Eating healthy while traveling, eating healthy on the road, Portion Fix, Daily Sunshine

5 Strategies for Eating Healthy While Traveling

1. Skip the jerky and energy bars

It’s tempting to assemble a makeshift meal out of a chocolate chip granola bar, salted trail mix studded with yogurt-covered raisins, and pretzels from the newsstand, but resist the urge to load up on salt and sugar. Jennifer Glockner, R.D. and creator of Smartee Plate says the added sugar from processed foods can lead to blood sugar spikes and crashes, meaning you’ll be jittery one minute and lethargic the next.

Glockner also says too much salt increases your body’s water retention, which can exacerbate the swelling that happens in your feet when you sit for long periods of time.

2. Keep snacks small

Snacks have the power to make or break your travel experience. The ideal snack should include a lean protein and a whole grain, fruit, or vegetable. “Remember that a snack should not be a full meal, and should contain no more than about 200 calories,” says Glockner. Steer clear of processed food such as chips, baked goods, and candy, and opt instead for items packed with fiber and protein to energize you and help keep you full.

Glockner recommends whole fruits, unsweetened dried fruit, plain Greek yogurt, string cheese, sliced veggies, air-popped popcorn with no added salt or butter, unsweetened whole grain dry cereal with low-fat milk, or unsalted nuts.

“Nuts contain heart-healthy fats, protein, and fiber, but they are high in calories so watch the portion size,” says Glockner. A standard serving size for nuts is one ounce, which is about 24 almonds, 35 peanuts, 14 walnut halves, and 18 cashews.

If you can’t find these options in airport convenience stores, look for them in delis, cafes, or coffee chains like Starbucks.

3. Stick with low-sugar, non-alcoholic beverages

Staying hydrated during travel is key. Water is the best choice, but if you want something with more pizzazz, unsweetened decaf coffee and tea, or 100-percent fruit juice with no added sugar are also good options.

And we all know that flying anxiety and long travel times can make you want to down a cocktail (or two or three), but it’s best to avoid alcohol — it can dehydrate you and disrupt your appetite signals, causing you to reach for food when you’re not hungry.

4. Scan menus for lean proteins and veggies

If you find a restaurant in your terminal, be smart when you order. Avoid anything greasy, fried, or fatty, since these foods are, harder to digest and could lead to GI discomfort, especially with prolonged sitting, says Glockner.

Instead, look for proteins like grilled chicken and fish, salads with vinaigrettes instead of creamy dressings, or whole-grain pasta with red sauce. Other good options are turkey sandwiches loaded with veggies, and scrambled, or hard-boiled eggs, with whole-grain toast.

If you have a long flight, consider ordering a second meal for the plane. You can take it to-go and break it out when the flight attendants start serving tiny portions of mystery meat and bland lasagna.

5. Skip the plane snacks

Ever notice that your food doesn’t quite hit the spot when you fly? Some research has shown that flying could affect the taste of certain foods and drinks. Psychological factors, such as adjusting to a new environment and dealing with the loud white noise of the plane, could be factors in suppressing taste.

According to research published in the journal Flavourumami — or incredibly savory — is one of the only basic tastes that’s relatively unaffected by the loud background noise. This could explain why you’re more inclined to snack on salty, zesty foods to satisfy a craving while in flight.

Be wary of eating everything offered to you on a plane, especially if you’re not actually hungry. When the flight attendants pass out a second bag of snack mix, ask yourself whether you need fuel or just want a little kick for your tastebuds. If it’s the latter, drink a cup of tea, chew gum, or suck on a mint instead.

Eating healthy while traveling, how to eat healthy on the road

Healthy Snack Ideas

But if you’re the type of person who has their bags packed a week before you depart, then you can put together a bunch of healthy snacks that you can take with you in almost no time:

5 Simple, No-Cook Snacks: Your snack pack doesn’t have to be elaborate or require any extra-special ingredients. These snacks can satisfy any particular cravings that might hit while you’re in the security line, like the Give Me Protein Snack Box with eggs, deli turkey, cheese, celery, and peanut butter) or the Chips and Dip Snack Box with tortilla chips, guacamole, pico de gallo, bell pepper, and pineapple. (Bonus? They’re all Portion Fix-approved!)

Snack Boxes for Busy People: These snack boxes are perfect for people on the go — whether you’re in a plane, train, or automobile. Try the vegan West Coast Snack Box — kale chips, almonds, grapes, a clementine, and roasted chickpeas. Or go withe Mediterranean Snack Box with hummus, cherry tomatoes, olives, grapes, and mini-pitas. Who needs the Golden Arches when you have all this tasty, delicious flavor in a box??

Daily Sunshine: This delicious smoothie is super easy to make (water + shake = done), and comes in Chocolate and Strawberry Banana flavors. This new Beachbody smoothie was formulated with kids in mind, but it’s a perfect adult snack as well, made with a fruit and vegetable blend, plant-based protein, and healthy fats.

The Bottom Line

Eating while traveling doesn’t have to be a grim, greasy affair. With a couple of containers and a quick trip to the grocery store, you can put together flavorful, satisfying, and healthy snacks that will keep you satisfied while you’re racking up those frequent flier miles.

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Weight-Loss Workout Plans: A Guide for Beginners

You’ve made the choice to start a weight-loss workout plan. Congratulations! Not only does exercise help you shed pounds, but it can also keep your body functioning optimally. That’s not to mention its mood-boosting effects. What’s not to like?

You may be wondering where to go from here. The sheer volume and variety of fitness-related content on the internet and in magazines and books can be quite overwhelming. What you need is basic advice on how to get started, and a clear plan of attack. You’ve come to the right place.

Of course, to gain all of the mental and physical benefits of exercise, you must not only begin a weight-loss workout plan, but also stick with it. Research published in the European Journal of Social Psychology suggests that it takes, on average, 66 days of regularly doing something to form a new habit. More specifically, it took participants between 18 to 254 days to perform these tasks automatically.

While that may sound like a long time, when you think about it, just two months of consistently exercising has the potential to help you transform your lifestyle for better health and wellness.

How to Create a Weight-Loss Workout Plan

 

Step 1: Why exercise should become a habit

The reason it is important to turn exercise into a habit is to eliminate something social psychologist Roy F. Baumeister of Florida State University calls “decision fatigue.” This is the idea that we only have a certain amount of energy to lend to willpower and self-control, and once those resources are drained, we become unmotivated when it comes to making certain decisions, like exercising.

 

weight loss tips

 

By turning your weight-loss workout plan into a habit, you eliminate the need to expend energy deciding to exercise. It basically ends that annoying and all-too-common conversation in your head that goes something like this: “Should I exercise after work or just put my feet up and watch TV? I am hungry already and it’s been a long day, so maybe it’s better to skip my workout just this once. I can do it tomorrow.”

Instead, when exercise is a habit, it becomes so ingrained in your routine that you don’t constantly question whether you should do it or not.

Step 2: How to make exercise a habit

So how do you make exercise a habit, particularly in those early days of a new workout plan when decision fatigue may still be at play?

One review of research published in the Journal of Experimental Social Psychology suggests that habits are influenced more by past behaviors than by current goals even though many people believe that their habits are strongly motivated by goals.

So, what do you do when you want to lose weight and need to change unhealthy behavior?

Ideally you’d want to get to the point where exercise becomes a daily habit that you just do without thinking about it. Things as simple as taking the stairs instead of the elevator, and walking instead of driving five blocks to the coffee shop can become daily rituals that get you to move more.

According to one study, participants increased their physical activity through the habit-building constructs of cues and consistency. Following this logic, when you’re cued to react (ie., your alarm rings or your tracking device tells you it’s time to move), a notification pops up telling you it’s time for your scheduled workout), if you eoactice the same behavior consistently (ie., turning off your alarm and banging out 10 pushups or squats before you shower, or taking a lap around the office when your watch tells you to move), over time it will become a habit.

Start with small changes or “mini habits” so that you gradually build toward cementing a brand new habit. For example, if you want to begin exercising, start by walking for 10 minutes at a time. Or queue up your favorite two songs and dance around your living room. If dancing to upbeat music motivates you to move, you might love Beachbody’s YOUv2 program, a basic but fun-filled dance workout for beginners.

The takeaway: Small routines repeated every day can help you replace unhealthy habits with ones that can get you closer to achieving your weight-loss goals.

Step 3: Create a support system

When you set these types of goals, you may be less likely to skip workouts. But even with specific goals in your back pocket, the temptation to forgo exercise can still be strong. Here are a few other tips to help keep you on track:

weight loss workouts

 

Step 4: Choose an intelligently designed program

There is no shortage of options when it comes to weight-loss workout programs. Some people prefer to choose one program to stick with. Others enjoy a bit more variety; if this is you, Beachbody On Demand‘s Challenge Du Jour suggests various workouts from the Beachbody catalog for members to try.

Now that you have the basic information on how to get started, it’s time to choose a weight-loss workout plan. Here are some of our favorites from Beachbody On Demand, which allows you to conveniently stream hundreds of different workouts 24/7, 365 days a year.

  • 21 Day Fix: This program gives you everything you need to lose weight in one simple package. In just three weeks, it will help you transform both your diet and exercise routine to help you shed pounds and feel like a million bucks. If you enjoy the basic 21 Day Fix, you can move on to another three weeks of 21 Day Fix EXTREME for an added challenge.
  • CORE DE FORCE: You can’t beat these mixed martial arts-inspired workouts. Punch and kick your way to better fitness in just 30 days with this workout that requires no special equipment.
  • CIZE: Throw yourself a dance party and shed weight in the process with CIZE. With step-by-step instructions and rocking music, you may just forget you’re working out.
  • PiYo: An awesome all-in-one exercise routine, PiYo combines Pilates, yoga, and aerobic training. The result is a muscle-sculpting, flexibility-enhancing, calorie-burning low-impact routine.
  • Country Heat: If you’re a fan of country music, this is the perfect workout for you. Offering 30 minutes a day of simple line dance-inspired moves, this workout can help you lose weight fast.
  • FOCUS T25: Don’t have a lot of time to work out? Just about anyone can find 25 minutes, and that’s all this workout requires. This routine is all about quality over quantity to get you results in half the time.

 

Tips for Easing Into Your New Workout Plan

Whatever plan you choose, keep in mind that there is no such thing as one-size-fits-all when it comes to exercise regimens. Learning to listen to your body and back off or modify certain moves or training protocols is imperative.

While working out will involve a bit of discomfort when you’re pushing your body, if you ignore your body’s signals and push too hard, you might end up getting injured. Heed any warning signs and modify workouts when necessary, especially in the beginning.

If you aren’t sure whether you’re pushing too hard, err on the conservative side when you first start a new exercise program. It’s easy to get overzealous when it comes to weight loss and do too much, too soon. Remember that this process is all about the long game, so staying healthy and uninjured is key.

Also be sure to pay attention to achieving proper form at the outset. It’s always better to do fewer repetitions correctly than more incorrectly. The latter will only lead to injury. Take it slowly and perfect your form, whether it’s strength training, yoga, or dancing.

Keep in mind that you may feel some soreness and discomfort when you start a new workout plan. Even the best athletes in the world get sore when they do exercises they aren’t accustomed to. If you ease into training at a conservative pace, the soreness will be kept to a manageable level and shouldn’t interrupt your exercise program. This is one key reason many Beachbody programs include a short active recovery routine that can include dynamic stretching, yoga, and mobility moves, and can be done on “off” days or whenever you feel a little extra soreness.

Remember to take rest days and allow yourself time to recover between workouts. Every workout breaks your body down a little bit, and the rest afterwards allows your body to rebuild (stronger). Planning time in your schedule to allow your body to bounce back is an important part of the training, and a strategy that can keep you going over the long haul.

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5 Reasons to Get Healthy and Fit Now

When it comes to getting healthy — losing weight and getting fit and strong — you’re probably thinking of the visual benefits: “I’ll fit into smaller clothes! No more belly pooch! I’ll finally have muscles!”

But the benefits don’t stop there. No matter how far away your “After” feels, regular exercise and losing weight — even a small amount — can positively impact your overall health and well-being.

You may notice changes in your sleep patterns, energy levels, and even your mood, just to name a few. So, if you’re ever tempted to throw in the towel, keep these benefits front of mind:

Why lose weight, 5 Reasons to Get Healthy and Fit Now

1. Better Sleep

Sleep and weight loss have a mutually beneficial relationship. Losing weight and being more active can help you sleep better. In turn, getting more sleep can help you fight cravings and keep your hunger hormones in check. It can also help boost your willpower so you’ll be ready to get out there and do it all over again tomorrow.

Lack of sleep is all too common — more than a third of American adults regularly get less than seven hours — and skimping on sleep is linked to all kinds of long-term health issues.

“Poor sleep leads to fatigue, which decreases motivation to exercise and resist overeating, which leads to more weight gain or at least failure to lose weight,” says Patricia Salber, M.D. and editor-in-chief of The Doctor Weighs In.

Bottom line: Getting healthy and fit can help you sleep better, which can then kick off a cascade of healthy decisions and actions throughout your day.

5 Reasons to Get Healthy and Fit Now

2. Less Stress

Collective stress levels are rising, and it affects our work life as well as our physical health, according to the 2015 Stress in America survey.

While losing weight won’t magically make your stress disappear (hello, work deadlines and cranky toddlers), exercise is a known stress-buster, so think of your daily workout as a natural chill pill.

Like sleep, stress can affect your weight, and vice versa: “Chronic stress can lead to weight gain,” says Salber. “Chronic stress causes levels of cortisol, an important stress hormone, to be chronically elevated. Cortisol stimulates appetite and drives us to crave foods high in sugar. These foods seem to counteract the stress sensations, providing temporary relief of the unpleasant feelings. So, they rightfully deserve term ‘comfort food.’ If you are overeating because of chronic stress, you must address the underlying cause of weight gain — the stress — and not add to stress by trying to lose weight through diet alone.”

Find an activity or workout you love, and it’s a win-win for your body and mind.

5 Reasons to Get Healthy and Fit Now

3. Less Joint Pain

Excess weight puts additional force on your bones and joints, which can impact your ability to work out as you might like. “When you increase the number of pounds on a body, it’s physics,” says Heather Bartlett, M.D., a board-certified family medicine physician and founder and owner of The Bartlett Medical Clinic & Wellness Center, a direct primary care clinic in Columbus, Ohio.

“Most people psychologically think if they’re gaining weight, their body must be adapting to the weight. It’s not true.” The body “can’t provide the support it needs to function properly, and that translates into pain,” Bartlett says.

The good news is that for each pound lost, there is a four-pound reduction in the stress put on the knee jointaccording to 2005 research published in Arthritis & Rheumatism. That means that shedding 50 pounds of body weight would eliminate 200 pounds of pressure.

According to that study, over the course of the thousands of steps taken each day, this would yield a meaningful reduction in force on the knee — which could translate to less pain and discomfort while working out.

And a 2017 study published in Radiology found that losing even five percent of your body weight could reduce the break down of knee cartilage — and losing 10 percent was associated with even less degeneration.

5 Reasons to Get Healthy and Fit Now

4. Better Mood

A diet high in processed carbohydrates (read: sugar) is disastrous for your endocrine and nervous systems, says Bartlett. Moving toward a diet with healthier sources of carbs can lift your mood since healthy fats and lean protein take longer to digest, thereby eliminating sugar crashes that can lead to mood and energy fluctuations.

And a diet that includes a healthy balance of carbs, protein, and fat doesn’t just provide the fuel your body needs to perform at its best — it frees you from the emotional stress that can come from making unhealthy food decisions.

At the beginning of a weight-loss program, Dunston asks patients to check off any issues they’re having — and she includes plenty that seem unrelated to weight. She says her patients are surprised that the benefits of weight loss reach from head to toe, inside and out. “It affects everything,” she says.

The journey to lose weight can be empowering, and that self-confidence boost can positively affect all aspects of your life — family, work, and home.

5. More Balanced Hormones

Losing weight can support your hormones — including the hunger hormones that influence hunger and satiety.

“Fat is not just decoration,” says Kyrin Dunston, M.D., FACOGwho also lost 100 pounds and kept it off. “It’s metabolically active and produces hormones and inflammatory chemicals that alter the way your body functions,” she explains.

Fat makes estrogen,” Dunston explains. “A lot of women will report that when they lose weight their periods become lighter, less painful, they have decreased PMS, decreased breast cysts,” she says, adding that this is the direct result of the hormonal balance that comes from shedding excess pounds.

Healthy levels of thyroid hormones, cortisol and other adrenal hormones, and insulin are also linked to weight loss, she adds.

Hormones get a bad rap (who hasn’t used “hormones” as an excuse for an outburst or bad day?), but these essential messengers carry important info throughout the body. Keeping them in balance can feel like your body has 4G service instead of just a couple of bars.

The Bottom Line

We know, we know: Getting healthy — and all that it entails — is easier said than done. And we’re all-too familiar with the excuses that we come up with to avoid getting started. But a healthy body isn’t built in a day, or a week, or a month — with small changes here and there, consistency, and motivation, you can start a ripple effect that will put you on the path to better health for the rest of your life.

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