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5-Step Plan for Making Exercise a Habit

5-Step Plan for Making Exercise a Habit

Exercise has immense benefits, from cardiovascular fitness to lowering stress, but how do you to find the time, motivation, and consistency to get these benefits? If you’re just starting out, ditch the gym, fancy yoga classes, and scheduled group runs. Instead, focus on making exercise a habit first, and once you lock down a consistent exercise habit, consider adding them into your routine. The best part is that creating this habit is much easier than it seems.

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    5 Steps for Making Exercise a Habit

    1. Plan for Success

    In order to really commit to a new exercise plan, make a long term goal and set a date for achievement. Your goal could be related to time, distance, or new skill. Examples include holding a one minute plank, running a 5k, or a yoga headstand. Next, break down that big goal into weekly goals. Now, break the weekly goals into daily micro goals. Which brings us to the next step.

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      2. Make it daily

      Yes, even on the weekends – and here’s why: I know I’m not alone in making three-days per week running plans, while only running once or twice. Working late unexpectedly, rainy weather, or hanging out with friends easily derails these three day plans, especially as a beginner. Alternatively, commit to 10 minutes of exercise every. single. day. You can always find ten minutes in a day, and anyone who has done 1 minute of burpees can attest that it doesn’t take much time to spike your heart rate. If you go two weeks with no zero days, consider upping your duration by five minutes every week you hit all seven days, until you hit your desired length.

      3. Timing is Everything

      You have tons of habits and routines throughout your day. How you get ready for work, how you prepare to go out, what you do on Saturday mornings. The best way to ensure your new exercise habit sticks is by incorporating it into your existing routine. Decide on what activity will immediately precede your chosen exercise. For me, it is boiling the water for tea each morning. After I start the water, I do my ten minutes of yoga and stretching, I don’t even think about when to fit it in anymore.

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        4. Create a cue

        A cue will help push you over the edge when faced with the decision to exercise. It is often related to the timing, discussed above. When I first started doing yoga each morning, I unrolled my yoga mat in the kitchen (the only place I have room to practice) every night so that I could not forget about my goal in the morning. Other people find laying out their exercise clothes by the bed helps them roll out of bed and into workout clothes without thinking each morning. Find a good cue that works for you.

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          5. Celebrate

          Celebrating your successes when reaching milestones is key to forming a habit. A simple, non-food reward is printing out a blank calendar and marking an X each day you when you finish your exercise. After a few days, you get the added incentive to keep the streak going!

          Now that you have a good strategy for making exercise a habit, it’s time to get moving!

          Featured photo credit: Positive Mornings via positivemornings.com

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          Last Updated on March 3, 2021

          9 Meal Planning Apps That Will Help You Eat Healthier

          9 Meal Planning Apps That Will Help You Eat Healthier

          Planning your meals is one of the best ways to save money and eat healthy at the same time. When you make a meal plan before you shop, you are not only making for a less stressful week, but you are giving yourself a chance to eat a healthier diet. Planned meals allow you to avoid mindless snacking and stay in control of your caloric intake. Meal planning apps utilize technology to help you lay out your meals for the week and put you in control of your food.

          Let’s take a look at 9 meal planning apps that will place you on the road to healthier eating.

          1. Pepperplate

             

            Pepperplate hopes to make meal planning easier in various ways. Firstly, attacking the indecision that comes with coming up with meal choices, Pepperplate allows individuals to organize the recipes they find on the application, as well as those they add themselves to their personal Pepperplate account.

            It works as a grocery list companion as well. From there, Pepperplate walks you through recipe instructions to prepare meals in a snap. By planning meals ahead of time, days, or even weeks in advance, you can ensure that your favorite recipes are there for you when you need them.

            Price: Free

            Get the app here:Android

            2. Paprika

            Paprika Recipe Manager 3 App – Mobile and Tablet Apps Online Directory – AppsDiary

               

              Paprika works by making its way into every part of your digital life. On your computer as both an application and website, Paprika also finds itself on multiple mobile platforms, as well, making it one of the most accessible meal planning apps. This allows you to grab recipes you find just about anywhere and have them added to your list.

              This is, of course, with all of the features that we come to expect from meal prep applications, including advanced grocery lists, the ability to plan meals well in advance, and adjusted recipes.

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              Price: $4.99

              Get the app here: iOSAndroid

              3. Ziplist

              ZipList's Grocery List & Recipe Search App Gets Overhauled | TechCrunch

                 

                Along with weekly meal plans, with Ziplist individuals are able to also get coupons to ensure that they are continuously saving money while also saving the stress of coming up with creative meals. From food sites, you constantly have a curation of unique and tasty meals to choose from.

                The web recipe clipper that can be found on the ZipList allows you to constantly add new recipes to the app. Furthermore, ZipList allows individuals to share recipes. This is a great way to get input on the dinner selection for the night.

                Price: Free

                Get the app here: iOS, Android

                4. AllRecipes Dinner Spinner

                Allrecipes Dinner Spinner App Review - Appedus App Review

                  Using various categories, including cuisine, dietary restrictions, and even cooking time, you are able to make a weekly meal plan that will always keep things interesting with this meal planning app. As a great way to remember your meal plans, the web component of Allrecipes’s meal planning tool allows you to also print the plan for the week. This is great to put on your refrigerator to let the family know what to expect for dinner each night.

                  Furthermore, videos are available to ensure that you don’t get lost in the recipe instructions.

                  Price: Free

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                  Get the app here: iOS, Android

                  5. MealBoard

                  The Best Meal-Planning Apps for 2021 | Digital Trends

                     

                    After we go to the grocery store, we don’t use our whole supply of purchases on one meal. We usually have some left over that can be used to create new meals. MealBoard makes use of these leftover ingredients in the recommendation of new meals from the application.

                    By looking at the old meals you have included in your meal plans, you are able to use the leftover coriander or cauliflower from older recipes you had that week. Along with this, you have the other obvious features, like shopping lists and sharing. You can also make constant adjustments to your meal plans when cravings change.

                    Price: $2.99

                    Get the app hereiOS

                    6. Love Food Hate Waste

                    Best eco-friendly apps to go green in 2018

                       

                      Similar to how the previous application allows you to make use of leftover ingredients for meal planning, Love Food Hate Waste makes use of leftover meals to give you new suggestions. Along with being cost conscious and health conscious, this application is also environmentally conscious in reducing the amount of waste that comes with planning and cooking a new meal every single night, making it one of the best meal planning apps for those who want to give Mother Nature a helping hand.

                      All meals come with step-by-step instructions, and portion control is a focus of this application as well to ensure you’re staying healthy.

                      Price: Free

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                      Get the app here: iOS, Android

                      7. Menu Planner

                         

                         

                        Menu Planner is another application with many of the features we come to expect, but it’s only available for iOS. There’s also the feature of ingredient shopping based on cost and the store in your town.

                        The UI is very navigable and allows you to split your meals based on breakfast, lunch, dinner, and a snack. You can create meals based on ingredients already in your pantry or make use of the convenient shopping list to go to the store to prepare new meals.

                        Price: $2.99

                        Get the app here: iOS

                        8. Cook Smarts

                        Cook Smarts Makes Meal Planning Easy for Busy Families - helloyummy

                           

                           

                           

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                          Cook Smarts is the most advanced of all the meal planning apps that we mentioned today. Available as an online application, Cook Smarts is a regimen that not only offers general meal recommendations, but meal plan recommendations based on your preferences and dietary restrictions.

                          Cook Smarts presents videos and other resources to make healthy eating easier and more approachable, all while emphasizing the use of natural ingredients. It helps you learn how to prepare a dish while also offering lessons in the care of produce. Unlike the applications mentioned, Cook Smarts doesn’t just offer the meals to you or even just the step-by-step ingredients; the program gives you tools to carry these tips on for life.

                          Price: $21 / 3 months

                          Get the app here: Website

                          9. Evernote Food

                          Screen Shot 2014-05-27 at 4.56.10 PM

                            Evernote, the largely popular note-taking application, would be a good application for those looking to plan meals. However, it’s easier to have an application geared toward such a feat, rather than working around one not specified for it. Because of this, Evernote created Evernote Food, which allows you to not only collect recipes, but also pictures of some of the food you encounter, to save and create those meals in your own home.

                            Unlike the other meal planning apps, Evernote Food understands that you won’t find yourself cooking 365 days a year, so the integration of restaurants is a great way of ensuring you can eat out with friends and family and still keep your healthy eating habits on track.

                            Price: Free

                            Get the app hereiOS, Android

                            Final Thoughts

                            If you’re trying to eat healthier and reduce the stress around your meals, meal planning apps are a great place to start. They can help you find interesting recipes, organize your grocery list, and use leftovers from the night before. Choose any of the above to start laying out healthy and delicious meals that will fill your week with tasty foods.

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                            Featured photo credit: Edgar Castrejon via unsplash.com

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