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Put Down Your Pizza and Find Your Healthy Diet Challenge Buddy By Using “Foodstand”

Put Down Your Pizza and Find Your Healthy Diet Challenge Buddy By Using “Foodstand”

What do you think when you hear the word ‘habit’? A habit is usually either something that’s hard to break or hard to start. How many times have you wanted to start a positive habit? It probably started well but after a while you found it hard to maintain. Perhaps it’s doing something proactive each day towards a new career goal. Perhaps it’s a new exercise regime to lose weight or the ultimate habit for a lot of people – changing our diets.

The problem with establishing and maintaining healthy positive habits is lack of motivation.

One solution we often hear to keep motivation going is to get an accountability buddy. The most common example is with exercise. Having a training buddy can be an important tool to keep ourselves accountable to turning up at the gym or the running track. However, when it comes to diet changes, we don’t always think of getting someone to do this important lifestyle change with us and help us keep on track.

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You don’t only need a workout buddy, you need an eating partner too!

We all like to believe we’re strong and determined enough to make a positive change in our diet. Often this works if we’ve had, say, a major health scare but when it’s a decision we’ve made without a fearful condition in place to motivate us, motivation can dwindle pretty quickly.

We are human after all. We like falling back into our comfort zones and old ways of living. We can start to convince ourselves we can always start again next week even if we know next week will never come.

Bringing in another person with the same goals as you will not only give you extra motivation (see how people get more successful with their fitness goal by getting a workout buddy.) and push you harder, but it will also tap into our fear of letting others – and ourselves – down. In other words, if we give up on our new habit, our failures aren’t just known by us but also another person. They are essentially out in the open and we don’t like to be seen by others as unsuccessful.

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When it comes to a big diet change, an accountability buddy is the perfect way to keep our new habit going and ultimately improve our life.

Need Accountability? This is The Perfect App For You and Your Healthy Eating Regime

When it comes to our diet, it’s harder to keep track of what you and your new accountability buddy is up to. After all, it’s not as easy as establishing an exercise routine that you show up to together.

This is where Foodstand comes in. Foodstand is a community-lead app that encourages you to keep to your new healthy diet by using food challenges alongside thousands of other people as well as friends and family. Perfect if you’re struggling to find an accountability buddy in the first place!

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The main focus of this app is making healthy eating fun instead of hard to maintain. There are several different challenges: eating less sugar, cooking dinner more often, or eating 3 portions of fruit and vegetables a day. You gain points for every challenge you pass taking you up to the next level.

               

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      These challenges have been designed alongside several top dietician experts from Centre for Science in the Public Interest (CSPI) and Johns Hopkins Centre for a Liveable Future. The fun and relatable challenges help you progress, keeps you accountable, and helps you along your journey by providing daily motivation, tips, recipes, and explains why each habit is so positive for your lifestyle.

        The best part is that you’re ‘competing’ against other people by being able to see your buddy’s progress. It matches people specifically to you who can then become your accountability buddy if you wish. You’re able to see how many days they’ve managed to keep on track and their overall success rate – and they, in turn, can see how you’re progressing. With a supportive and motivational community on hand to share experiences, questions and tips that help you, it’s the ultimate aid to keeping you on track.

        So, if you’re like so many who fall off the healthy-eating bandwagon after a week or two, find like-minded people with Foodstand to help keep you accountable and raise your chances of success as well as a happier and healthier you.

        More by this author

        Jolie Choi

        Gone through a few heartbreaks and lost hundreds of friends but I am still happy with my life.

        11 Health Benefits of Cucumber Water (+3 Refreshing Drink Recipes) Put Down Your Pizza and Find Your Healthy Diet Challenge Buddy By Using “Foodstand” Ditch Your Banana and Kale! Use “The Blender Girl” To Find Your Fun and Tasty Smoothie Recipes If You Exercise but Sit a Lot, You’re Still Unhealthy Walk While You Work, You’ll Be 10X Healthier

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        Last Updated on May 22, 2019

        10 Simple Morning Exercises That Will Make You Feel Great All Day

        10 Simple Morning Exercises That Will Make You Feel Great All Day

        There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

        One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

        In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

        Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

        1. Cat Camel Stretch

        Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

        Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

        Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

        Here’s a video to guide you through:

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        2. Go for a Walk or a Run

        This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

        Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

        The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

        Also, you are helping your heart to stay healthy and keeping your blood pressure low.

        Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

        3. Jumping Jacks

        Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

        Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

        4. Abductor Side Lifts

        Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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        Do about 10 to 15 raises for each side like this:

        5. Balancing Table Pose

        This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

        Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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          6. Leg Squats

          Not just legs are involved but also hips and knees.

          Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

          The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

          7. Push Ups

          You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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          An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

          Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

          This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

          8. Bicycle Crunches

          There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

          Watch the video to see how this is done correctly:

          9. Lunges

          Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

          Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

          This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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          10. Bicep Curls

          You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

          Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

          Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

          Here’re some important notes before you start doing this exercise:

          Try to do one or two sets of about ten repetitions for each arm and then switch arms.

          These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

          You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

          Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

          More Articles About Exercises for Beginners

          Featured photo credit: Unsplash via unsplash.com

          Reference

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