Yoga–an ancient meditative practice that often involves stretching and focusing on the breath–has become a popular form of exercise in the U.S. in recent years. 

It’s estimated that 34.4 million Americans practice yoga, and one in three Americans have tried the practice at least once. The number of people practicing yoga in the U.S. has grown by nearly 64% over the past twelve years. 

During National Yoga Awareness Month, we look to shine a light on this powerful practice as a way to improve physical, mental, and spiritual well-being.

In today’s article, we’ll be talking about what yoga is, its origin, the risks and benefits, and how you can include yoga practice in your wellness routine.

Keep reading to find out more!

What is yoga?

Yoga is an ancient and complex practice that stems from Indian philosophy. We can trace its origin back to northern India over 5000 years ago. 

Originally thought of as a spiritual practice, yoga has become a method to promote physical and mental well-being too. Today, yoga is a worldwide practiced technique for spirituality and mental and physical health.  

‍Classical yoga embodies many elements, but in the United States it places a large emphasis on: ‍

• Meditation
• Physical postures
• Breathing techniques

There are many different forms of yoga. Some are more physically demanding, and others are more gentle and calming. 

‍A few of the most popular forms of yoga practiced in the U.S. include:‍

• Yin yoga - this is a slower-paced, gentle yoga where you stay in supported positions that are held for longer periods of time.
• Hatha yoga - Hatha combines a variety of poses with breathing techniques. It is one of the most common forms of yoga practiced today. 
• Hot yoga - this is a more vigorous form of yoga that's performed in a very humid and warm studio.
• Iyengar yoga - this practice focuses on detailed and precise movements as well as alignment. In a session of Iyengar, practitioners take different postures while they control their breath.

These are just some of the many yoga practices out there. There are a variety of options to choose from, no matter your experience and skill level. 

When is National Yoga Month?

September is National Yoga Month, and it’s a great time to experience the benefits that a regular yoga practice can offer. 

Created by the National Institutes of Health, National Yoga Month was developed to bring attention to the vast benefits of yoga for people across the United States. The month features free classes and events to help people learn more about how to practice yoga and how doing so can boost health and happiness.

September is the perfect time to try something new, and celebrating the fact that September is the national month for yoga is a great way to get back to a healthy routine, just as kiddos are heading back to school. 

Are there risks?

When performed properly and under the guidance of a qualified instructor, yoga is a safe practice.

‍But are there risks otherwise?

Just like any form of physical exercise, there’s a risk of strains, sprains, and more. But the risk is less likely compared to more physically demanding forms of activity. 

To best prevent injuries from occurring, you should:

• Practice with a qualified teacher
• Avoid more dangerous and extreme practices like headstands unless you are physically ready for advanced techniques
• Be aware of any risks specific to the form of yoga you are practicing. For example, hot yoga, where there’s the possibility of dehydration and overheating. 

What are the benefits of yoga?

What are the benefits of yoga?

There are a variety of benefits to practicing yoga. Some benefits might include:

• Weight loss
• Stress relief
• Improved sleep
• Improved balance
• Improved quality of life
• Support for quitting smoking
• Relieved neck and back pain
• Relieved menopause symptoms 
• Improved mental and emotional health
• Increased ability to manage anxiety and/or depression 

Research suggests yoga can help improve sleep. It’s also said to relieve symptoms of arthritis, and it may even contribute to healthier hearts due to its ability to relieve stress and reduce inflammation. 

If you’re looking to get into yoga, we recommend you find a qualified teacher or Yogi. Being new puts you at risk of making mistakes in your form and technique. 

Following guidance from a professional can reduce the risk of injury, improve the benefits, and lead to a better experience. 

How to take part in Yoga Awareness Month?

It’s exciting to share a love of yoga with others! Whether you’re interested in exploring the benefits of yoga for the first time or you’ve been acquainted with your mat for years, Yoga Awareness Month is the perfect time to share your practice. 

Ways to get involved with Yoga Awareness Month include: ‍

• Invite a loved one to join you at home or at a studio for a yoga class
• Recommend yoga to loved ones who are dealing with stress or pain
• Think about taking your love of yoga to the next level by enrolling in course to become a yoga instructor
• Practice yoga in public (such as in a park) to provide a reminder to others of the benefits of hitting the mat

Whether you’re looking to get more exercise or practice a form of mindfulness, yoga could be a great choice for you!

As it increases in popularity, and more studies help us understand the benefits involved with this practice, we’re slowly learning how it can improve our quality of life.

‍Did you learn anything new?

If you did, make sure to share this article with a friend or family member who you think could benefit from adding some yoga to their daily routine!

Try Evidation Today

If you’re ready to track the health benefits of yoga and all of the other things you do to promote your wellness, Evidation can help. Download the app today to start using your health data to better your life.

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This exercise routine was created by Rob Kitson, ISSA Elite Trainer and Exercise Therapy Specialist

We all know exercise is good for us. But for many, getting in a workout can be difficult.

For some, it’s just about finding time or motivation. For others, health or ability levels may limit what you can do and how much you can exercise.

The good news is, any movement is good.

The idea is to find what you CAN do — what fits into your schedule or what your body is able to do — and DO IT!

So, to help, we wanted to share a quick workout that could be modified for different needs and ability levels. One that could be done at home without any special equipment. In other words, a workout routine that would work for a variety of different people with different situations.

Of course, no one routine will work for everyone. So be sure to review the exercises and any modifications, consider where you are and what will work for you. And then, make it your own!

Interval Training

Recent research has proven that High Intensity Interval Training (HIIT) workouts cause an increase in metabolism that can last for hours after a workout. Plus, they burn more calories in less time.

These types of workouts have long been a tool of the elite athlete, because the short intervals allow them to exercise at higher intensities that aren’t sustainable when doing traditional low-intensity exercises at high volume.

With that in mind, we’ve put together this fun 15-minute interval-based workout designed to get your heart pumping, keep your body guessing, and let you quickly get on with your day. You won’t need any training equipment, but you will need a way to keep time (clock, stopwatch, or interval timing app) and a way to generate a random number between 1 and 6. Either a 6-sided die or a smart phone/speaker (“Hey Siri, roll a die”, “Hey Google, roll die”, or “Alexa, roll a 6-sided die”) will work fine.

* As with any new exercise regimen, if you haven’t been exercising regularly, or have any chronic medical conditions, you should consult with your doctor before trying this workout. When you’re ready to get started, take it slow and try not to overdo it during your first few workouts.

15 minute home workout routine

The workout is 3 rounds of 6 intervals.

Each round will look like this:

Interval 1: 60 seconds — Strength — Group 1 (Upper Body)

Options:

1. Incline Pushups
2. Knee Pushups
3. Pushups
4. Spiderman Pushups

Interval 2: 30 seconds — Cardio

Randomized. See instructions below.

Interval 3: 60 seconds — Strength — Group 2 (Lower Body)

Options:

1. Alternating Bodyweight Lunges
2. Box (or Chair) Squats
3. Air Squats
4. Jump Squats

Interval 4: 30 seconds — Cardio

Randomized. See instructions below.

Interval 5: 60 seconds — Strength — Group 3 (Core)

Options:

1. Knee Plank
2. Plank
3. Flutter Kicks
4. Crunches
5. Toe Reach Crunches

Interval 6: 30 seconds — Cardio

Randomized. See instructions below.

Rest: 30 seconds

The strength groups are listed below. Each group is targeting a different part of the body and has exercises with a range of difficulties. The exercises are listed in order of difficulty, so as the number increases so will the difficulty.

Before getting started, look through the lists to decide which exercises in each group best suit your current ability. You should aim to complete at least 10 repetitions of your chosen exercise during each of the strength intervals.

If the time runs out before you reach 10, that’s ok, but you should immediately move on to the next interval and consider doing a less advanced exercise during your next round.

If you reach 10 in time, and feel like you can do more, you can continue, but if you reach 25 reps before the interval is over you should consider increasing the difficulty by using the next exercise in the group during the next round.

The cardio groups are where you’ll use the random number you get from rolling a die. Before each cardio interval, get a number between 1 and 6 from your chosen random number generator. Then find the corresponding cardio exercise in the list below and do that exercise for the time allotted.

If you are unable to do the selected exercise, look down the list (starting at the one selected by the dice) and do the first one that you are able to do.

Strength Exercises

Upper Body

Option 1: Incline Pushups

Difficulty: Beginner

Step 1: Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.

Step 2: Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.

Step 3: Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.

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Option 2: Knee Pushups

Difficulty: Beginner

Step 1: Come to the ground on your knees. Tighten your core and maintain a flat back.

Step 2: Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.

Step 3: Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.

Step 4: Without locking your elbows, push yourself back to the starting position by straightening your arms.

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Option 3: Pushups

Difficulty: Intermediate

Step 1: Get into position by placing your hands flat on the floor, directly below your shoulders.

Step 2: Extend your legs out behind you, with only your toes and balls of your feet touching the floor.

Step 3: Hold your body up and keep your back straight by tightening your abdominal muscles.

Your neck and head should be bent slightly back.

Step 4: Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.

Step 5: Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.

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Option 4: Spiderman Pushups

Difficulty: Advanced

Step 1: Go into a standard push-up position, supporting your weight on your toes and hands. Your back is flat and your core is tight. Your hands should be directly beneath your shoulders.

Step 2: Lower yourself into a push-up. Focus the tension in the chest.

As you descend, bring your right leg up and to the side. Try to touch the knee to the elbow. As you push yourself back up, return the leg to its original position.

Step 3: Repeat with the other side.

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Lower Body

Option 1: Alternating Bodyweight Lunges

Difficulty: Beginner

Step 1: Stand straight — that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.

Step 2: Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.

Step 3: On your next rep, step forward with your right leg. Continue to alternate back and forth — doing one rep with your left, then one rep with your right.

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Option 2: Box (or Chair) Squats

Difficulty: Beginner

Step 1: Place a chair behind you. Stand up straight with a tight core and flat back. Fold your arms in front. Your feet should be shoulder-width and toes and pointing forward.

Step 2: Slowly descend by bending your knees and driving your hips back. Keep your chest and head up.

Step 3: Touch the chair with your butt then slowly rise back to the starting position.

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Option 3: Air Squats

Difficulty: Intermediate

Step 1: Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.

Step 2: Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.

Step 3: Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.

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Option 5: Jump Squats

Difficulty: Advanced

Step 1: Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.

Step 2: Cross your arms in front of your body, place your hands behind your head or at the sides of your head.

Step 3: Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair. Keep your back straight at all times.

Step 4: Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.

Step 5: Pause for a count of one.

Step 6: In an explosive movement, drive down through your heels pushing yourself up off the floor with your quads. At the same time extend our arms out above you.

Step 7: Land with your knees slightly bent to absorb the impact.

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Core

Option 1: Knee Plank

Difficulty: Beginner

Step 1: Lie face down on the ground with your legs together and your arms at your sides. Position your hands beneath your shoulders.

Step 2: Tighten your core and elevate your upper body off the ground, stabilizing yourself with your forearms. Your feet, shins, and knees will remain on the ground.

Step 3: Do not allow your hips to drop down. Hold the tension in your core for the prescribed amount of time. Slowly release back to the starting position.

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Option 2: Plank

Difficulty: Intermediate

Step 1: Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.

Step 2: Extend your legs straight out behind you, supporting them on your toes and balls of your feet.

Step 3: Keep your body in a straight line by tightening your abdominal and oblique muscles.

Step 4: Hold for as long as possible.

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Option 3: Flutter Kicks

Difficulty: Intermediate

Step 1: Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.

Step 2: Keep abs engaged and perform short kicks in an alternating fashion.

Step 3: Repeat as needed and then lower legs to the ground.

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Option 4: Crunches

Difficulty: Intermediate

Step 1: Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.

Step 2: Place your hands lightly on either side of your head. Keep your elbows in so that they are parallel to your body.

Step 3: Push your back down flat into the floor to isolate your abdominal muscles.

Step 4: Gently curl your shoulders forward and up off the floor. Continue to push down into the floor with your lower back.

Step 5: Raise your shoulders about four to six inches off the ground.

Step 6: Hold and squeeze your abdominal muscles for a count of one.

Step 7: Return to the start position in a smooth movement.

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Option 5: Toe Reach Crunches

Difficulty: Advanced

Step 1: Lay on a yoga/exercise mat or towel with your back flat on the floor and your legs straight and in the air with the soles of your feet facing up.

Step 2: Outstretch your arms above your chest so that they run parallel to your legs.

Step 3: Lifting your shoulders off the floor, reach up and touch your toes with your fingertips.

Step 4: Lower your shoulders back to the floor to complete one rep.

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Cardio Exercises

Option 1: Jumping Jacks

Step 1: Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.

Step 2: Bend your knees slightly then straighten and push through the balls of your feet while straightening your knees to jump up spreading your legs to wider than hip width apart.

As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.

Step 3: As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.

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Option 2: Seal Jacks

Step 1: Stand tall with your core braced, chest up, and arms at your sides. Begin the movement by jumping into the air.

Step 2: As you jump, move your legs out to the side. Also, bring your arms up in front of you and clap your hands together.

Step 3: Once your feet touch the ground, jump back into the starting position with your legs together and hands at your sides.

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Option 3: Frog Jumps

Step 1: Standing straight up, bring your feet outside of shoulder width.

Step 2: Squat down by bending at the knees and driving your hips back.

Step 3: Keeping your chest up, forcefully push off the ground with the balls of your feet.

Step 4: Land on the balls of your feet, remaining in the squatting position. Your legs will remain wide.

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Option 4: High Knees

Step 1: Begin jogging in place, lifting the knees as high as you can.

Step 2: Try to lift your knees up to hip level but keep the core tight to support your back.

For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them. Bring the knees towards your hands instead of reaching the hands to the knees!

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Option 5: Speed Skaters

Step 1: Keep your core tight and back flat as you bend slightly forward.

Step 2: Perform a small jump to the right. As you do, bring your left leg behind you and tap the ground. At the same time, bring your left arm in front of you.

Step 3: Jump to the left, bringing your right leg behind you and your right arm in front of you.

Step 4: Repeat the movement, alternating back and forth.

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Option 6: Burpees

Step 1: Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.

Step 2: In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.

Step 3: Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)

Step 4: Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.

Step 5: Complete 1 full push up.

Step 6: Jump your feet forward to just behind your hands.

Step 7: Use an explosive motion to push through your heels and return to the start position.

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Outdoor Activities for National Great Outdoors Month

Fun Ways to Get Outdoors and Get Moving

June is National Great Outdoors Month!!!

And what better way to appreciate the beginning of summer than by getting out AND getting fit?

Regular exercise is good for us mentally, physically, and emotionally, but many of us are not gym enthusiasts. Luckily, there are so many ways to get good exercise without it feeling like a workout!

Finding fun ways to move is an excellent way to stay healthy.

So, in honor of National Great Outdoors Month, we would like to inspire you with some tips for getting moving while enjoying your time outside.

8 Fun Outdoor Activities

1. Take a bike ride — riding a bike is great exercise and it’s fun! Remember all those days spent riding as a kid?
2. Find an outdoor yoga class. Outdoor yoga is HOT!!! And most places offer some options. With a quick online search, you should have no trouble. Or, if you can’t find anything in your area, start a group!
3. Go on a hike — it doesn’t have to be a big one, lots of communities have local trails that range in length and difficulty. Find one that works for you!
4. Go swimming!!! One of my favorite summertime activities, swimming has so many health benefits. Whether it’s in a pool, a pond, the ocean, whatever you have available, make sure you get wet this summer!
5. Work in the garden. Believe it or not, gardening is good exercise, and it has calming and stress relief benefits as well.
6. Explore a downtown or historic district. Many communities have an art district or historic district. These can be fun places to take a walk and discover hidden gems in your own town.
7. Go geocaching! Basically the world’s largest treasure hunt, geocaching allows you to explore new areas, get out and moving, and connect with people from all over the world. This article from The National Geographic is a great place to start!
8. Play a sport. Golf, basketball, tennis. There are numerous outdoor sports opportunities. Games and sports are good for our mental and physical health and are a fun way to exercise!

Whatever you decide to do, get outside, get moving, and have fun this June!!! Then stop by and share a pic on one of our social media platforms!

Though many people generally exercise at home, we know that there are many others who have had to recreate their regular exercise habits during this time of sheltering in place. We polled our Evidation community, and 70% of members who responded said they have been finding new ways to exercise or stay active during the coronavirus pandemic. We then asked our members to share some of their exercise tips, routines, and links to their favorite home workout videos and helpful stretches to inspire others.

Here are a few ways you can exercise at home:

1. If you do not have a home gym set up or any weights, you can find ways to use household items to get a great exercise in.
2. Similarly, instead of buying separate weights to create your own home gym, you can also purchase exercise video games for the whole family to join on the fun.
3. Online videos and streaming sites like YouTube are common places that Achievers are getting exercise routines from. Here’s a list of fitness gyms and studios that are offering free classes.
4. Fitness apps like Fitbit or MyFitnessPal also offer exercise tips for at home workouts and is also an easy way to keep track of your progress as well.
5. Pinterest has been a popular site for inspiration and tips since Achievers are able to pin multiple resources to one place. Here’s an example of the many you can find.
6. Zumba is an exercise-dance program that has been great to do in groups or by yourself. Here’s a resource to do Zumba at home.
7. You can search social media platforms to find inspiring fitness instructors or live exercise sessions. Platforms like Facebook, Instagram, or Snapchat are easy places to start!
8. Create your own workout routine or do the alphabet challenge by doing bodyweight exercises that spell out your name. You can start out with your name, your pet’s name, or anyone else in your household!
9. If you’re looking for other ways to get your cardio in, you can try jump rope exercises. It’s a simple, but effective way to increase your heart rate and work out multiple areas.
10. Another helpful exercise is stretching your muscles, it’s a great way to start or end your exercise session.
11. For Achievers who may have limited mobility or who have chronic pain, these exercises and stretches are a great way to keep your body moving.
12. If you’re looking for other ways to improve your flexibility or range of motion, yoga and pilates can be a fun way to stretch your muscles. It’s great for anyone at any difficulty level!
13. Other exercises like barre offer a mixture of isometric holds to increase strength and also improve posture. Barre also requires little to no equipment!
14. Whether you own a regular bike or a stationary bike, biking is one exercise that is easy on the joints and helps reduce stress. Here’s a few tips on how to make biking more fun.
15. Practicing tai chi and breathing exercises offers many benefits for both your mental and physical health. You can stream videos to follow along and do them on your own once you learn the motion.

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We’ve all been there — the “new year, new me” mindset where the first few months of the year we quickly shift our habits in order to become a better version of ourselves. However, right as the ball gets rolling, the progress suddenly stops. Why am I not running as far? Why am I not losing any more weight? What am I doing wrong? Here are 5 key points we found that might have you stuck with your health goals (hint: it’s not your fault!)

1. The Inevitable Plateau

According to a Washington post article, once you gain the initial traction, there will be an inevitable plateau. It’s actually part of the journey. You didn’t do anything wrong, but rather you hit a milestone. Once you achieve your small goals, the journey is just beginning!

The plateau is your body’s way of telling you that you may need to switch up your fitness or eating regime to keep your body stimulated and get the most benefits from your efforts! Remember that health does not have an endpoint, it is a journey with a myriad of challenges and achievements that help sustain healthy behaviors.

2. Having grit: make a plan and stick to it!

To overcome the plateau, it’s important to analyze your goals. But first, what are they? Why do you want to achieve these goals? What steps can you take right now to achieve your goals? Having grit shows that you are resilient, able to persevere through tough situations, and keep your eye on the prize.

Remember that your journey towards better health may be nonlinear and may come with obstacles. But it’s important to create a system that works for you and make your goals attainable. According to Plunkett of the Washington Post, “the main difference between an average adult and a high-level athlete isn’t a lack of talent or willpower but rather a lack of a system.” At Achievement, we’re here to help you reach your goals no matter how big or small. Whether it is walking 5,000 steps or 25,000 steps per day, you will be rewarded for your healthy actions!

3. Have someone nudge you — accountability and buddy system

A few health experts like Dr. Arefa Cassoobhoy found that she does better when she shares her health goals with someone else. It’s important to have someone support you and be able to share wins and losses during your health journey. Having someone join you will also hold you accountable to reach your goals, and you may be helping someone else reach theirs! Win-win!

Additionally, digital health trackers are a great way to help hold you accountable to health goals and track your journey. Our in-house research team looked at thousands of individuals using digital health trackers and found a positive association between activity tracking frequency and weight loss. Just one more reason to try out a new health and wellness app for some extra accountability.

4. Rethink, don’t sink.

Perspective is key — making healthy choices shouldn’t be seen as a chore, but more of making everyday incremental investments to be a better version of yourself. Instead of having the same routine for months straight, mix it up. Try a new exercise, mix up your sleep routine, or try adding daily meditation to your day to see what works for you. This will stimulate more progression and get you out of the plateau sooner.

If you dislike running, try substituting running for something that still keeps your heart going like swimming. If you dislike eating certain foods, try substituting those foods with other ones you like that offer the same nutrition. Your health journey is not a race to the finish line — remember that this journey is about learning and creating the best version of yourself.

Cultivating confidence and finding the reasons behind your goals will help motivate you through the journey. PennState Extension Educator Lynn James stated building confidence, praise, and support are key factors in motivating you to reach your health goals. Furthermore, take time to thank your body. Akin to health expert Samantha Heller, a registered dietitian and exercise physiologist, shares that your body is working 24/7 to keep you alive; therefore, we should appreciate our body and hone in on practicing positive body image.

5. Pat yourself on the back: reward yourself.

Lastly, recognize that you are making strides and meeting milestones in your journey. For all the hard work you put in, you deserve to treat yourself! Through the Achievement app, you can connect and earn points for cash for your hard work! Woo-hoo! Our research team notes how incentives can help form habits. In this case, we want to reward you for the healthy actions you take to form healthy habits.

You can make a reward system that best suits your lifestyle, such as going to the movies or going out with your loved ones after completing your week’s workout. If you have been diligent in preparing your meals and enjoy making your own meals and drinks, use your Achievement reward to treat yourself to buying the nice blender that you wanted for your smoothies or slow cooker for your weekly meals. If you have been sticking to your exercise routine, use your rest day to spend some time hanging out with your family or friends and share your journey with them.

At Achievement, we strive to support you along your health journey and make it enjoyable. We hope that these key points and tips will give you the boost you needed to carry on and continue to progress. Was there something that we missed that made it on your motivator list? We’d love to hear your thoughts in the comments below!

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