If you are new to mindfulness, read on. We are sharing a one-week mindfulness plan that will completely change how you handle stress. Been using mindfulness for a while but need a little refresh? Yep, this one-week mindfulness plan is for you too! 

What is Mindfulness?

Real quick-let’s just break down what mindfulness actually is. Mindfulness is being able to be present and aware of the here and the now while not reacting or feeling overwhelmed to what’s going on. It’s easier to really understand what mindfulness is by actually doing it, so stay with us here. 

But, how exactly does mindfulness help you manage your stress better? Research has shown that being more mindful may build an inner strength. With inner strength comes more resilience to the outside stressors, and what used to stress you out may not get you totally frazzled anymore. 

Ready to try it out for yourself? Here’s your one-week mindfulness plan to get you started.

A One-Week Mindfulness Plan to Help You Manage Stress

Monday: Bring Mindfulness to Your Monday Morning Breakfast 

You can be mindful without having to stop what you are doing. When Monday morning comes around, and you are enjoying breakfast, focus on the flavor and the aroma of your morning meal. Try to tune out other thoughts that come in and just sit and be mindful for a few moments while eating your Monday morning breakfast. 

Tuesday: Be Mindful at the Grocery Store 

Hey, you can even be mindful while you are waiting in the checkout line at the grocery store. Just be present in the moment, take some long deep breaths and just be in the moment. We promise it will make the waiting time in the checkout line go by that much faster. Plus, it makes the perfect mindfulness practice moment!

Wednesday: Be Mindful While Stuck in Traffic 

There’s truly no better time to be mindful than when you are stuck in traffic and irritated about the fact that your commute is significantly delayed. Of course, you want to be 100% focused on the road, but when stuck in bumper to bumper traffic, or when you are stopped at a red light, just be mindful in the moment. How does your body feel, are you super tense? Pay attention to how you are feeling without any judgment. 

Thursday: Be Mindful While Washing Dishes

We all have to wash dishes, and for some of us, it’s the most dreaded household chore. Why not take this time to put in your headphones, listen to some calming music and be mindful and present in the moment? Notice how the water feels on your hands, and maybe even notice the colors of the dishes you are washing. 

Just being present and taking in what’s around you is a great way to train your brain to be more mindful in other areas of your life. 

Friday: Bring Mindfulness to Your Teeth Brushing Routine 

Most of us brush our teeth twice per day, so being mindful while brushing your teeth means you are practicing mindfulness at least twice. Win! When brushing your teeth, notice how the toothbrush feels, how to mint flavor may invigorate your senses, and how your teeth feel once they are brushed and clean. It’s the perfect opportunity to really practice being more mindful. 

Saturday: During Your Workout

Next time you press play on your FitOn workout, practice mindfulness by just being present in the workout and noticing how each move makes your muscles, joints, and breath feel. When you notice a thought coming in telling you “you can’t,” or a certain exercise is “too hard,” acknowledge the thought and let it pass and press on with your workout. Mindfulness can actually be a really great tool to maximize your workouts.

Sunday: Take a Relaxing Bath While Diffusing Essential Oils

Make Sunday the ultimate relaxation day by enjoying a warm bath with your favorite bath bomb, and diffuse some lavender, chamomile, or copaiba essential oils. Play some quiet music in the background. Focus on your breath, and the relaxing scent of essential oils as you just sit and be. Try to let each thought come and go without judgment to just completely relax.

Be More Mindful, Change Your Life

Try this one-week mindfulness plan, and see how it can change your life. After one week of trying out mindfulness and being more mindful during periods of stress, you may be totally shocked at how such a subtle shift can change how you handle your everyday stress. So, give it a shot. It’s only a week, and you have nothing to lose. 

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Are you in? Keep reading because you’re going to want in on why at-home HIIT workouts are even more effective than hitting the gym and spending all you spare cashola on that luxury gym membership. 

Reasons To Skip The Gym

Working out at home has countless perks. From saving you time to saving you money, at-home workouts are where it’s at. 

Here are some of the best reasons to get your HIIT workout sesh in right from your living room. Hey, you are even welcome to wear your PJ’s…we’re not judging! 

• Saves You Commuting Time: Working out at home means you can press play on your favorite FitOn HIIT workout and not even have to get in the car to drive to the gym. You can literally just press play and jump into a workout class whenever you can squeeze it into your day. No commute to the gym required! 
• Saves You Money: Gym memberships can be downright expensive. Gym memberships can cost you upwards of $100 a month which can quickly burn a hole in your wallet? You can do exactly what you are doing at the gym with FitOn workouts that are offered for free! 
• You May be More Likely to Go All Out: If you are exercising right from the comfort of your home, you may be more likely to really rock that HIIT FitOn class. No one’s looking, and you can really challenge yourself. 

Plus, most people will waste time while at the gym. They’re either waiting for workout equipment to free up, or talking to fellow gym-goers. You may be at the gym for an hour, but only workout for 30 minutes. When you get your HIIT workout in at home, you can really block out any distractions and get to it. It’s really the ultimate way to make sure you are pushing yourself, burning calories, and putting your all into your workout. 

Why You Should do HIIT Workouts at Home 

So, we get it. Working out at home is pretty clutch. I mean, it’s free when you use FitOn app, and you don’t even have to get dressed or get in the car to drive to the gym. 

But, why is HIIT such a great at-home workout option?

HIIT workouts make the perfect at-home exercise because they are super quick. This means that they can fit right into your day. Whether you have 20 minutes to crush a workout during the kiddos nap time, or 10 minutes to do a quick HIIT workout before heading out the door to work, you can squeeze it in when you have time. This means you can say goodbye to the excuse that you don’t have time to exercise. Because anyone can find 20 minutes to do a workout at home, right? 

If you are looking for a quick fat-burning workout to burn calories and get your heart and blood pumping, press play on a HIIT class. Try one of our FitOn trainers like Breann Mitchell or Katie Dunlop. They are sure to kick your butt and help you burn more calories and fat! Certainly more than you ever would mindlessly jogging on a treadmill (aka dreadmill) at the gym.

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Just because you’re cooking at home (which is awesome!) doesn’t mean that it’s always healthier for you. Sometimes we get a little relaxed when we cook at home and don’t really adhere to making the healthiest choices. And even worse? Sometimes we don’t even realize we’re doing it!

An extra dash here or a few extra teaspoons there doesn’t seem like it could make a difference – but it really can. Tiny things can add up much more quickly than you think.

Here are six cooking habits that might secretly be holding you back from your diet or nutrition goals.

6 Cooking Habits That May Be Sabotaging Your Diet

#1 Not measuring ingredients

You’ve made the dish a thousand times, you know how much of each ingredient goes into it, right? Well, maybe, but you shouldn’t rely on just eyeballing it. Make it a point to always measure your food. By accidentally overestimating ingredients (especially things like oil, rice, or meat,) you could be tacking on hundreds of calories to your meal without even realizing it.

#2 A little too much “tasting” along the way

While a chef should always taste test their food, the key is keeping it to a “taste” and not four, five, or six spoonfuls that can turn a taste into an extra little meal. Also, when working with ingredients like nuts or cheese, be sure to refrain from treating them like snacks. You also don’t want to cook when you’re totally starving as you will be much more likely to snack before your meal is even finished cooking. So, keep yourself nourished with balanced meals throughout the day, and don’t wait until you’re totally famished to start cooking.

#3 Cooking way too much

Cooking for just one or two people can be difficult, so when a recipe yields 10 servings, that’s quite a bit of extra food. This could lead to eating larger portions than you should or being tempted to reach for seconds. Do some research online and find recipes that are catered to smaller servings or portions. If you have to make a larger dish, look for recipes that allow you to freeze any extra servings.

#4 Being a little heavy-handed with the oil

Here’s an ingredient that is most definitely a major culprit for diet sabotage. Oil has, on average, around 120 calories per tablespoon. Yikes! So, be sure to always measure your oils. It’s also important to remember that if you’re using a non-stick pan, you really won’t need much oil at all.

#5 Not paying attention to serving sizes

You could have the healthiest meal in the world, but if you’re accidentally eating two servings in a sitting instead of one, those calories could be racking up. If you have a recipe that lists out the serving size, break out the measuring cup to be sure you’re not over- or underestimating. If you’re not sure, here are some portion guidelines you can follow.

#6 Keeping recipes “as is”

You might think this cooking habit is a bit strange considering we’ve been stressing the importance of measuring your food, but sometimes, following recipes to a ‘T’ isn’t the best idea. A seemingly-healthy recipe might have some ingredients that could be replaced with even healthier choices or just smaller portions. For example, the dish might call for three tablespoons of olive oil but would one still work? If the recipe calls for full cream, could you use unsweetened coconut cream instead? Give your recipes a quick read/think-through beforehand to see if you could make them a bit healthier with healthy food swaps.

The Bottom Line

Don’t panic if you’re guilty of one (or three) of these cooking habits. Now that you’re aware make some small adjustments, and you’ll be back on track in no time. Plus, even just implementing one or two of these tips will do wonders for your overall health. Remember that healthy eating is never an all or nothing approach. Small and steady wins the race, so start with changes you know you can implement right now, and add the others in as you go. Before you know it, you will be a pro at whipping up healthy meals, saving yourself tons of added calories all without having to put much thought into it at all.

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While it’s natural for us moms to put our kiddos needs before ours, it’s essential to remember that we are important too! Prioritizing self-care is only going to help you show up even more for your kids, and be a better version of you. 

But, if you are wondering how in the world you are going to fit any sort of self-care into your already jam-packed mom schedule, we hear you. We get just how busy being a mom is, and how most days you just wish there were a few extra hours to do what you need to get done. But, we’re letting you in on some of the top secrets of busy mommas and how even the busiest women maximize self-care. 

We promise self-care doesn’t have to be time-consuming. You can maximize self-care while also doing what you need to do for the kids. 

Ready to take better care of you, momma? Here’s how you can take care of you even amongst the chaos of the busy days. 

Four Ways Mommas Can Maximize Self-Care Even on the Most Chaotic Days

#1 Find Your Inner Kid

If you are a momma to young little ones and feel like you have lost your inner kid with everything you have on your to-do list each day,  you are not alone! It’s easy to forget to just let loose and have fun, but allowing ourselves to just be a kid with our kids is a great way to reduce stress. 

Turn on some music, get your kids involved, and have a dance party. Not only will this help release some feel-good endorphins, but your kids will love it too. It’s a win, win, and a great way to lower those stress levels when you feel the tension of your busy day rising. 

#2 Find Your Calm During Nap Time

I think most moms can relate that we could all use a nap in the middle of the day, right? Maximize your self-care by finding your calm during the little ones nap times. Whether you grab a quick snooze yourself, or pour yourself a cup of tea and just breathe, just find your zen for that precious nap time.

#3 Have a Power Hour (or half-hour) Before the House Wakes up 

Another ideal way to really prioritize self-care and make sure that you are taking care of both your mind and your body is to have a dedicated power hour in the morning. Hey, even if it’s just 30 minutes, getting up before everyone else in the house to do a quick HIIT FitOn workout, grab a shower, and have a cup of coffee is pure bliss. 

You would be shocked at how much more centered you feel throughout the rest of your day with getting just a little bit of time to yourself in the morning. 

#4 Just Breathe Momma

When your kids are having a fit, or you look at your to-do list and suddenly feel totally overwhelmed and anxious, stop and take a breath. Deep breathing is such a valuable self-care tool that most of us forget we can use anywhere and at any time. 

Kids acting up while you’re sitting in traffic? Just breathe! Schedule not going according to plan, and you’re feeling frazzled? Breathe! Deeping breathing is such a wonderful form of self-care and one that doesn’t cost you a thing. 

Max Out on Your Daily Mom Self-Care  

Listen up, momma. Make self-care a priority. We are giving you that nudge all mommas need letting you know that self-care is not selfish. Self-care is actually essential, and we are all about maximizing any amount of self-care you can fit into your day. So, ready to make self-care a priority? We are totally here backing you up!

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Sure, paper straws sort of disintegrate in your mouth. And metal straws stuffed into purses for days at a time between use may not be the most sanitary of drinking options. And, it might feel a little crunchy-granola or insignificantly small… But do these plastic straw alternatives actually change anything for the health of our planet?

Celebrity yogi Tara Stiles says yes, they do. She says our society today is all about convenience, which has desensitized us to the way our actions and shortcut-mentalities influence our communities and the world. The “throwaway culture” that has become a norm is all about making life easier and faster, and it’s probably true that we’re all guilty of subscribing to it in some way or another.

Why We Need to Rethink How We Drink Our Daily Iced Americano

While straws seem like a small issue in the scheme of wasteful habits, they actually add up to something massive. Americans use 500 million plastic straws every day. Yup, you heard that right…every single day! That’s enough to completely fill up 125 school buses, according to Saveur. And most of those are no eco-friendly, and end up in oceans and landfills.

Even though straws aren’t the top contributor to plastic waste–in fact, plastic food wrappers, containers, plastic bottles and caps, and plastic bags all fall ahead of straws–they’re the most harmful to marine wildlife. Their size is so small and unassuming that people forget to recycle them. Or if they do, they get tossed out of the recycling sorter from their light weight.

They end up being disposed of most commonly as regular garbage. And when they get tossed in the ocean, fish and aquatic animals mistake them for food and attempt to ingest them. Plus, they add to the immense pollution of our oceans that harms wildlife and damages the environment. Can you see how something many of us don’t think twice about using with every smoothie or juice order can have a real ripple effect?

On average, people use an estimated 1.6 straws per day. If 25,000 individuals stopped using them, 5 million straws would be kept far away from the ocean. That makes the movement against straws seem much more approachable. If one just person at a time commits to nixing straws from their daily drinks.

The Eco-Friendly Takeaway

The best part about deciding to boycott plastic straws? You don’t actually need straws to drink anything. Yeah, some of us prefer them in our iced coffees or other cold beverages. But they aren’t a requirement to consuming drinks (what a relief!) That means being eco-friendly and helping our environment could be as easy as eliminating unnecessary utensils from your smoothie or iced coffee runs.

If you do want or need a straw for your next bevvy, try out the various options for harmless straws out there. Options include metal, glass, bamboo, paper, or cardboard. Even if it seems like an inconsequential change, you’re actually contributing to a major movement. And, that’s something to raise our (plastic straw-free) smoothie glass and cheers to.

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You need to find time for self-care in order to maintain the stamina it takes to keep juggling all of your obligations. You need to eat right, sleep well, and get some exercise at least a few days per week.

Here are ten tips for at home workouts which can help you stay strong and sane as you live the life of a busy professional woman, mother, and all around Superwoman.

8 At Home Workouts For Even The Busiest Moms

#1 Go for a Walk

A brisk walk with the dog or a walk home from escorting the children to the bus stop can get your heart beating enough for a cardio session. Try to take at least 20 minutes to maintain that level of exercise, even if it means an extra circle around the block.

By choosing to walk reasonable distances instead of taking the car or a taxi, you can also get in a workout while accomplishing other tasks as well. Now, that’s a mom win.

#2 In-Home Gym Equipment

It can be tempting to use the stationary bike as a clothing rack, so try placing it in a room where you will need to actually use it instead of by the clothes closet.  By making a corner of your basement or attic into a gym, you are dedicating that space to taking care of yourself on a regular basis.

Set up a TV or music system so you can keep yourself informed or entertained while you work up a sweat. Add a few hand weights for toning, and a mat to get down on the floor for stretching and sit-ups.

#3 Work Out with Family

Exercise does not need to be a solitary activity. Set a good example for your kids and get them to join in on the morning run. Or challenge them to pull-ups on a bar hung in the garage.

Maybe you can persuade your spouse to get up with you in the morning for a twenty minute Pilates session. It’s a fun way to bond and get some quality time together before the hectic day begins.

Playtime is not only fun but can provide much-needed movement at the end of a long desk-bound day. Why not set up a basketball hoop behind the house and organize a pick-up game with the family? Or throw a football around on the weekends.

By incorporating movement into your family activities, you get away from the computer and instill healthy habits in everyone.

#4 Fitness Apps

It’s hard to stay accountable and stick to a consistent workout schedule when you are a busy professional. Try a fitness app like FitOn to help you stay on track, especially for those at home workouts.

This app can provide data like how many calories you are burning and your daily heart rate.  You can set it to include friends and family, for some healthy competition.

#5 Off Hours Exercise

Many women find that the wee hours of the morning are when they can get lots of things done. Before the kids wake up, and while hubby is still snoring, you have the peace and quiet to focus on you.

Why not set the clock an hour earlier three mornings a week, and start a yoga practice while everyone is still resting?

Or, if you are a night owl, try a workout after everyone has hit the sack! It will clear your mind and tire out your body. With many fitness apps, you can take a remote class at the time that is convenient for you – even in the middle of the night!

#6 Use the Stairs!

Even if you can’t get to the gym in your own home, you can use everyday alternatives to add some movement to your day. Instead of taking the elevator to your office, use the stairs! Or try doing sprints up and down the stairs in your own home to work up a sweat.

Climbing stairs leverages gravity and burns maximum calories. It works out problem areas like thighs, butt, and stomach. It builds bone strength and is low impact, so it does not put undue pressure on joints.

#7 Yoga

Exercise is not just about burning fat. The body needs sustained stretching for agility and flexibility, traits that are even more crucial as we age.

By keeping your body limber, you may protect yourself from injuries later in life. It also feels good and provides relaxation.

Yoga has been used for thousands of years to heal the body and soul. If you have a stressful life, taking a few minutes out of your day for this mindful exercise and meditation can solve many ills.

If you are unacquainted with the principles of yoga and don’t have time to take a class IRL (aka, in real life,), try a remote class via an app.  Many great teachers reach a wide audience by delivering their instruction digitally.

#8 HIIT Training

High-intensity interval training is an amazingly effective way to get in a lot of exercise in a short amount of time.  If you can only spare a few minutes a day, a carefully sequenced series of moves including planks, medicine balls, and cardio is a fast route to fitness.

HIIT is based on the concept of short, intense bursts of energy, which kick up metabolism to burn calories and shred muscle groups. With a few pieces of equipment in your basement workout room, you can get the results you seek with a short intense session every other day.

Working Out At Home: You Can Do it!

No matter what your fitness level or schedule, it is possible to design some at home workouts to help you stay healthy and happy no matter how busy your life is. Take advantage of the technological advances which allow you to enjoy customized fitness classes in the comfort of your own home, or simply integrate more movement into your family time. You will be glad you did it!

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This is where fitness comes in…

Your invitation to find time for you even if it means getting the kiddos involved for a quick 20-minute HIIT workout. It is so important to remember that self- care is not selfish, and in fact, self-care should never be optional. Mommas are so used to taking care of everyone before themselves, but we need to remember that we can’t pour from an empty cup. So, here is your reminder to go and fill that cup up momma! Fill your daily cup with some form of movement each day. The better you take care of you, the better you will show up for others each and every day.

So, what are you waiting for? Grab your sneakers, throw your hair up, and if you’re like most of us moms,  you’re already in leggings (jean..what even are they?) so, let’s get started and get stronger together.

Here are five kid-friendly workouts you can do when your tiny little humans are running around the house demanding all of your attention.

5 Kid-Friendly Workouts You Can Squeeze in When the Kids are Around

#1 FitOn Workouts

If you need variety when it comes to your daily workouts, FitOn has you covered. Plus, we offer kid-friendly workouts you can do with the kiddos at home. Use FitOn app to get a daily dose of HITT, Pilates, yoga, cardio, dance, or strength training in with our world-class trainers, and get your little spawn involved. They will look forward to whatever new FitOn class you choose to take for the day, and not only are you getting your sweat in, but you are setting an example for your kids at the same time. Win, win!

#2 Have a Dance Party in Your Living Room with Sydney Benner

Press play on a cardio dance workout with trainer Sydney Benner or JJ Dancer using FitOn app, and get your kids involved! If you have a toddler, this is the ideal way to get your cardio sesh in while also keeping the attention of your toddler and getting them involved. Plus, all that dancing is sure to make naptime ten times easier! So, go ahead and burn those calories by having a dance party with your kids right in your living room.

#3 Get Centered with Yoga

Us mommas need to stop and breathe to re-center ourselves, but often times we totally forget to do this. But, if you do take the time to find some peace in your day while also moving your body a little with a yoga class, you will feel ten times more equipped to tackle everything else on that endless to-do list. The great news is that you can get your yoga in without having to leave the comfort of your own home, and you can get your little one’s involved. Grab a mat, a comfy blanket, and whatever yoga props you may have at home. Press play on a virtual FitOn yoga class with trainer Vytas Baskauskas both you and your kids will enjoy. Namaste, momma!

#4 Cardio

There are so many ways you can get your cardio in with the kids around (and yes, chasing your toddler around does count as daily cardio!) Some kid-friendly workouts include loading them up in the stroller and going for a brisk walk or a jog. Too cold or rainy out? Get a HIIT workout in with trainers Christine Bullock or Bree Branker, and ask your kids to join! Let them pick whatever playlist they want to help them feel like they are a part of the workout, and to make it more fun. Plus, this way, they are more likely to stay involved and allow you to get your full workout in because sometimes, life is all about compromise.

#5 Ab Strengthening

Ab exercises make excellent kid-friendly workout options when you need to be within arms reach of your little one. You can always count on at least being able to get a 10-minute ab strengthening workout in. Grab your yoga mat, and try getting some planks, crunches, and mountain climbers in. Have an older kid? Invite them to join in with you. With ab routines being shorter than full body workouts,  you can get these targeted ab exercises in within a very short period of time.

The 2-Minute Takeaway

If you feel guilty about taking care of you and finding time to fill your cup each day, know that you momma are important, and your physical and mental health is of utmost importance. The better you take care of YOU, the better you take care of others, and the better you show up for work, or whatever other obligations you have each day.

If you’re like other moms, struggling to find time to fit in a workout, instead of finding an excuse, find a reason to work out with your kids. If all you manage to squeeze in is a 15-minute workout with the kids at home, that’s a massive win. Not only are you taking care of you, but you are setting an example for your kiddos.

We want you to know that you are doing amazing things, so take care of you, and commit to getting a workout in each day. Use these tips if finding alone time to exercise just isn’t realistic right now. You got this!  

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But here’s the thing-diet plays such an integral role in gut health. Not to mention, diet is one thing that you absolutely can control. What you put in your body has a direct impact on your overall health and how well your digestive system functions.

Read on to learn why ginger is basically nature’s Pepto Bismol (but oh so much better tasting)

Ginger for Gut Health

Have you ever had an upset stomach and sipped on a mug of ginger tea and instantly felt better? When it comes to supporting gut health, ginger has been shown to offer impressive benefits. Oh, and we can’t forget about its anti-inflammatory properties too.

How to Eat Ginger

Ok, so we get it — ginger comes with some impressive benefits — but how exactly do you eat it?

Ginger can be enjoyed quite a few ways including.

• Added to a fresh juice
• Blended into a smoothie
• Added to stir-fry’s
• Powdered ginger can easily be added to many recipes (even sweet treats like muffins)
• Enjoyed as a tea

3 Gut-Boosting Recipes

To help you get started, we are sharing our top three favorite ways to add ginger to your diet.

#1 Ginger Tea

One of the easiest ways to get some into your diet is to make a tea. You can find ginger tea at your local health food store. Alternatively, steep a small piece of fresh ginger in a cup of hot water, strain, and then add some freshly squeezed lemon juice and a drizzle of raw honey for added sweetness.

#2 Ginger Pear Smoothie

This recipe is super easy to whip up and is a great refreshing way to get ginger into your diet. Try making a ginger pear smoothie with almond or coconut milk, freshly sliced pear, a frozen banana, and a sprinkle of ground ginger. Blend and sweeten with raw honey or pure maple syrup.

#3 Ginger Juice

If your digestion is feeling a bit sluggish, and you need a little bit of a boost, then this recipe will hit the spot. Try making fresh juice by running some apples, lemon, and fresh ginger through a juicer. Add a pinch of cayenne pepper for added heat if desired.

The Takeaway

Ginger holds so many amazing health properties and makes the perfect addition to a healthy diet. The better you support your digestion, the better you feel. So, go out and pick up some fresh and ground ginger, and get experimenting in the kitchen. Your recipes will have an added flavor boost full of ginger’s amazing gut-supporting properties. Total win.

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But, throw away all of your preconceived notions about at-home workouts. Forget the idea that working out at home is boring, or that you can’t get fit by exercising in your living room. We are going to give you exactly what you need to revamp your home workout routine, and guess what? You better believe that exercising at home can be even more exciting than going to the gym. Plus, the tips we have up our sleeve may make your daily sweat session the part of your day you look forward to the most.  Sound good? Let’s look at the benefits of getting your workout in from home.

The Benefits of Working Out at Home

Save Yourself Some Money

Want to keep more money in your pocket each month? Of course you do! This is one of the best things about working out from home. You don’t have to worry about an expensive monthly gym membership fee that could cost you upwards of $100 a month. Tack on the cost of expensive fitness classes and staying fit can quickly become way more expensive than it needs to be. Instead, you can create your own little gym oasis at home, and get fit with FitOn. The FitOn app can help you stay fit at a fraction of the cost of a monthly gym membership. You can work out from anywhere without any equipment and can choose from a wide variety of popular classes so you’ll never get bored of the same old workout each day.

Home Workouts in Your PJ’s

Let’s face it, life gets busy, and it can make staying motivated to work out a challenge. However, when you can literally roll out of bed and get started with your workout right away, you leave yourself with one less excuse to skip your workout. Plus, when you exercise at home, you don’t have to worry about getting any strange looks for showing up in your PJ’s. You do you girl, we promise, no one’s judging.

Get More Done in Less Time

Have you ever shown up at the gym with all of the best intentions to get a full workout in, but got sidetracked with fellow gym members, or wound up waiting your turn to hop on the treadmill, or dare we say “dreadmill?” By the time you get your turn on the fitness machine or wrap up a conversation with a fellow gym-goer, an hour has passed, and you’ve only done a few bicep curls and a handful of sit-ups.

So, what’s the solution? Workout at home where you can set a timer, put aside distractions, and get it done! You are in charge of removing distractions at home, and you can put 15, 20, or 60 minutes aside if you have it to focus 100% of your attention on your workout. By the end of your workout sesh at home, you will likely have accomplished so much more in much less time.

5 Tips on How to Make Home Workouts Not Boring

#1 Work out with the FitOn App

If you need a little direction when it comes to what type of exercise to do, but you want to do it in the comfort of your own home, the FitOn app may be a total game changer for your fitness routine. Choose from different classes and workout with world-class trainers that make fitness fun. Plus, your favorite class is always open with the FitOn app!

#2 Get an Accountability Partner

Just because you exercise at home doesn’t mean you can’t work out with others. Make things fun by getting an accountability partner. This is the number one way to stay on top of your fitness goals, especially when you are working out from the comfort of your own home. An accountability partner will help to keep you in check, giving you that little nudge to show up and exercise each day.

Need a little help getting started? You and your friends can show up for workouts together using the FitOn app. The FitOn app even allows you to talk to your friends during your workouts, and for a little friendly competition, see where you and your friends rank on our leaderboard. A little friendly competition never hurt anyone, right?

#3 Make the Ultimate Workout Playlist

There’s nothing like a motivational workout playlist to get you amped up to exercise. Create the ultimate playlist and blast that music to keep you pumped up and ready to tackle your fitness goals.

#4 Treat Yourself to New Workout Clothes

If exercising in PJ’s doesn’t quite get you motivated to exercise, then this one’s for you. Treat yourself to a few fresh fitness outfits, you deserve it! Sometimes a clothing refresh is all you need to stay motivated to show up and exercise each day.

#5 Try Something New

Variety is the spice of life, so spice up your fitness routine as often as you need. Don’t get stuck in a rut doing the same exercise day in and day out. Mixing things up is one of the best ways to make exercise fun, especially when you are exercising from home. So, how do you find new and exciting exercises to try each day? FitOn offers various popular fitness classes with different world class trainers. Test them all out until you find your favorites!

The Best Exercises for Home Workouts

• Yoga & Pilates
• HIIT
• Core Strength Workouts
• Strengthen & Tone Workouts using light weights or resistance bands

The Bottom Line

Ready to kick your home workout routine into high gear? Ready to finally get started on a health goal you set out for yourself but haven’t quite had the time or the motivation? Now is the time! Push yourself, change your view on working out from home, and get moving one workout at a time.

The post Let’s Get Real on How to Make Working Out at Home Fun: 5 Tips to Revamping Your Home Workout Routine appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

We are sharing why working out for shorter periods of time may actually be more beneficial than cranking out hour-long workouts every single day.

Shorter & More Focused Workouts

Not too long ago, the belief was that longer workouts were optimal for getting in shape and losing weight. A typical workout might look like 45-60 minutes of cardio followed by another 45-60 minutes of strength training. While there’s nothing wrong with that, it’s a mighty long time to exercise. And, frankly, doing that much doesn’t guarantee greater results unless fatigue is your goal. Think about how tired you are just after the first hour, and now you are about to do more.

Your focus should be on what you do rather than how long you do it. If you’re familiar with CrossFit, you’ll notice that their WODs (workouts of the day) are not long. In fact, most are twenty minutes or less. But they are jam-packed with purpose and intensity. For example, one of their benchmark WODs is called Fran. It’s only two exercises, but they require great overall strength—thrusters and pull ups.

The workout goes like this—you do three rounds of each exercise. The first round is 21 reps, the second round is 15 reps and the last round is 9 reps. It may look easy, but it’s anything but. And, ideally, it should take less than 10 minutes to complete.

Luckily, you don’t have to spend money joining CrossFit to get the same types of short, intense workouts. FitOn has many workouts that are thirty minutes or less. Some are as short as ten minutes. That’s right. You could get a great workout in ten minutes as long as you are doing the right exercises and really pushing yourself to the max.

Benefits of Shorter Workouts

You might wonder how a workout that takes half the time can be effective. Wouldn’t working out longer burn more calories, make you stronger, get you into better shape? Not necessarily. Here are a few benefits you might not expect from cutting your workout time in half:

• You can exercise at a higher intensity
• Decreases your chances of burnout during your workout
• Improves your focus (no time to waste when you only have a little bit of it)
• Better overall workout as you’ll be using more muscles simultaneously rather than concentrating on only a few

When it comes to shorter workouts, it’s all about the intensity. You can’t simply go through the motions while taking endless breaks. You must commit to making those 10, 20 or 30 minutes count. If you don’t, then you won’t reap the benefits that shorter workouts provide.

HIIT (high-intensity interval training) has become popular because of its intensity and the short amount of time it takes to do. Usually, 20 minutes of intervals is more than enough to get the job done. And frankly, if you are really pushing yourself, your body won’t be able to do much more than that.

Setting Up Your Routine

It’s best to exercise in intervals where you go back and forth between exercises. Minimize your breaks. Only take them when you really need them. Otherwise, press through it as hard as you can. For strength exercises, choose those that will give you the most bang for your buck while hitting the major muscle groups like:

• Thrusters
• Deadlifts
• Squats
• Clean and presses
• Pull ups
• Push ups

The Takeaway

If you’re not sure how to create a routine of your own, FitOn has you covered with a variety of short and effective workouts. The only rule is to give 110% in order to maximize your results. You’ll only get out of it what you put into it.

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