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Motivate yourself through the competition
A good way to achieve your goals is to get used to it – by doing something so common that you do it instinctively. It can be difficult at first, unless you set a schedule and do something until it's second nature. Or you could make it a competition: Set a goal with a buddy or play a friendly rivalry and see which of you can run the most in a week or a month.
Nike Run Club
If you want to start running, you can run multiple Couch-to-5K apps and podcasts. But I have always had a thing for the Nike's Run Club, which serves as a coach for new riders and to compete with friends. If you're just starting out, you can start with a series of guided tours, with audio accompaniment by Nike's staff. Once you have gained some confidence in yourself, you can move on to more advanced workouts, such as track racing and endurance racing.
The application will even configure you with a dedicated coaching program allowing you to program the amount and duration of your race. If you are totally unfit, you can start with 10-minute runs with rest days in between, then gradually increase to something longer.
In addition to creating a schedule, you will also need something to motivate you when you are not feeling your best. That's why Nike Run Club has a social component that allows you to compete with your friends. You can set challenges and see how your friends are doing or join one of the brand's global challenges, like trying to travel 50 kilometers in a month. Better yet, although there are options to purchase Nike gear in the app, it is not mandatory to own a pair of Phil Knight shoes before you start using it.
If you want to do more than run, consider Strava. The social network for athletes incorporates many fitness equipment (Apple Watch, Garmin, Polar, Fitbit) and allows you to connect to a myriad of activities. Runners, cyclists and swimmers, hikers, skaters, snowboarders and even CrossFitters can participate in the action here.
Of course, in addition to recording your own workouts, you can engage and compete with your friends, as well as take part in global challenges. Some of those sponsored by clothing companies offer their own incentives: Fill a target and you will get a discount on your next order. Maybe what motivates you does not try to beat your friends and enemies; it is saving money on fashion. If it works for you, do not be ashamed of it.
To stay attentive
MyFitnessPal of UnderArmor is a food logging application that logs what you eat every day. It has an incredibly large food database, so you do not have to manually calculate the number of calories you have consumed. You can scan the barcodes of foods you are about to eat, making the process even easier. You can also import recipes from popular sites such as the New York Times kitchen section, MyRecipes, Food & Wine, and more. You can also set a daily caloric budget, which you can meet either by eating well or by exercising, which will give you a little room for maneuver.
Naturally, all this has a community aspect, with friends who encourage you in your efforts and forums where you can share your experience with others. You'll also get complete information on logging activities and recipes, as well as tips on the MFP blog. Like the Nike Run Club, there is a store that sells fitness equipment but no obligation to buy.
The Lifesum Food Tracker app allows you to set a target weight and break down, in great detail, what you need to consume to reach that target. For example, you may need to eat 244 grams of carbohydrates, 98 grams of protein and 65 grams of fat to help shave those centimeters. The free version is relatively light, but if you opt for the Premium Edition, you get a series of planned meal options that fit your caloric budget. The USP indicates the number of Lifesum diets offered, from a traditional keto diet to a keto-friendly diet that is adapted to genetic factors if you pay for a DNA test.
If your main concern is how to change your habits, spending 10 minutes a day with Noom might be worth it. The app does not focus on the distribution of calories or dietary options, but invites you to examine how your mind works and to identify triggers that may cause you to search for cookies.
To do this, it combines daily lessons, quizzes, food diary, a qualified coach who runs a support group of which you are a member, as well as a personal trainer for one-to-one sessions. The lessons and quizzes guide you not only in choosing the right types of foods, but also on training your brain to eat them. For example, it will teach you to be more attentive when triggers occur, such as stress or social obligations, and suggest ways to overcome them, such as going for a walk or remembering to eat breakfast so you do not have to worry about it. to give in your desires comes the lunch hour.
Coaches and support groups, on the other hand, are great for sharing your trials and tribulations with people – much like a daily therapy session. In addition, it encourages you to consult a real-life person every day to hold you accountable. For example, your coach can make suggestions about what you want to achieve based on your food diary from the previous week. It's like having your own nutritionist. However, this is not the cheapest app available, which costs nearly $ 60 a month, but there are discounts if you commit for several months at a time. Anyway, it's always cheaper than a personal nutritionist.
OurPath, available in the UK and Australia and will be launched in the US early next year, is a support group and online coach for health. Even in its infancy, the UK National Health Service has recognized it as a type 2 diabetes prevention tool.
Users who enroll in the program are placed in a group and begin their weight loss journey at the same time. Each class has a qualified mentor and the group is encouraged to stimulate themselves and share their experiences. You will start with a 12-week plan to reset your body and try to reduce the risk of metabolic syndrome. Basically, it is the lot of diseases, such as heart disease and diabetes, that can be caused by excess fat and high cholesterol. You start by creating healthy habits, eating new foods and trying to expand your palate, then work on more specific goals, like improving the health of your intestines. From there, you move to the state of mind, forming gratitude habits and walking to relax, among others.
Of course, every journey in the field of health and fitness is about making sure your mental resolve is strong. It involves immersing yourself deeply in what motivates you and determining what you need to change. Sometimes this can be difficult, so you may need help reviewing what's going on in your head.
MoodKit is an application that uses techniques developed for Cognitive Behavior Therapy (CBT) to help people feel less well. Users are turning to the app for tips on how to enhance their mood using clinically proven methods to escape their funk. They can also record their experiences and mood at any time, following their improvement (or lack thereof, but hopefully not).
A key feature here is the ability to compare your own experiences with those that other people have had in the past. When you feel bad, you can see the world and remember events differently. This is known as Deformed Thinking, and by identifying situations in which your thinking may have been distorted, you may become aware of it in the future.
If you normally have a stressful work day and run for snacks right away, this app can help you develop a different strategy. Of course, this is not a substitute for therapy in person, but any support offered to help you help yourself could prove invaluable.
Therapists are expensive and it can be intimidating to sit in a room face-to-face if you are new to mental health care. Talkspace, an online application-based therapy platform, will give you daily access to a therapist, in the form of text, voice or video, for a monthly fee. Unlike usual therapy, Talkspace appears to send an SMS to a medically qualified friend. Messaging is asynchronous and there is less pressure than in a traditional environment if you feel anxious. Not to mention the fact that it may be easier to talk right now than something is happening rather than save it for a scheduled session.
Headspace: meditation and sleep
Even without a therapist, you can still work to improve your own mental health, for example by learning to meditate. As intimidating as it may seem, meditation is quite easy to try and has many positive side effects with regular use. Headspace is an application that offers guided meditation sessions for a monthly or annual subscription.
A Headspace lessons program runs from short, three-minute sessions to more in-depth 10-minute programs. All of these tools are designed to help you improve your concentration, calm yourself or cope with your anxiety, which could trigger unhealthy behaviors, such as eating too much. Obviously, any journey to better physical and mental health begins with a single step, and is often the hardest thing to do. But fortunately, armed with these tools, you can make the trip easier. Here at Engadget, we encourage you.