If you can do one thing in return? Don’t stress about it! After all, exercise is also supposed to be a stress reliever. So take some deep breaths and know we’ve got your back. And try to be kind to yourself! You’re doing something so great for your mind, body, and health. If there are bumps in the road — no biggie! It happens to the best of us. Just pick up where you left off and try to show yourself some grace. And hey, we’re proud of you! Now let’s get moving. 

How to Get Started With A Fitness Program

You’ve done the hard work — committing yourself to a fitness routine. We’re here to make the rest a breeze! All you have to do is open the FitOn app and let us guide you through the rest.

Step #1: Set Your Fitness Goal

Consider why you want to embark on your fitness journey. Do you want to be more active? Maybe you want to reduce stress or build muscle? 

Once you get clear on your goal, head to the FitOn app and open your settings. Under ‘workout preferences,’ you can select your fitness goal and modify any other preferences like workout length, days per work, and your favorite type of workouts! 

Step #2: Choose Your FitOn Program

Designed to help you reach your goals faster, there are plenty of FitOn programs to choose from! 

Within each category, there are individual programs to support you and your goals! Ranging from 2 to 6 weeks with varying numbers of workouts per week, you’re bound to find your perfect match. 

Step #3: Gather Your Equipment 

You’ve laid all the groundwork — you’ve set your goals, you’ve chosen a program, now you’re ready to sweat it out! 

But what do you need to get started? 

Generally speaking, just you, a pair of sneakers, and the FitOn app! One of the best parts about working out with FitOn is that you don’t need any equipment at all to get started. With a variety of no-equipment workouts, you can sweat it out anytime, anywhere. 

That said, there are some basics you could benefit from! We recommend starting with:

• Yoga Mat 
• Set of dumbbells (3,5,8, or 10 lbs)
• Resistance bands 
• Water bottle

The good news? You can find everything you need in our Get Your FitOn Kit!

If you want to level up your workout with the above equipment (or if you already own some), you can browse the FitOn library for workouts based on your desired equipment. 

Want to get started with bodyweight and no equipment workouts only? Browse the No Equipment category. 

How to Support Your Progress

With so many means of motivation and support, the FitOn app is here to address all your needs throughout your fitness journey. Here are some ways to support your progress:

#1 Schedule Your Workouts & Set Workout Reminders  

Did you know you can schedule your workouts right in the FitOn app? You can even set workout reminders, making it easier than ever to stick to your schedule and commit to your goals! 

#2 Join a Fitness Challenge

If you’ve fallen off track or need some extra support, sometimes that extra push is all it takes! Enter: FitOn challenges. These challenges can help structure your schedule and give you a goal to work toward! You can even invite your friends to join the challenge with you and call on some friendly competition. 

Join FitOn’s monthly challenge, where you work on completing 10 workouts or browse the challenge category for something more specific depending on your fitness goals. You can even make your own challenge! 

Consider one of these challenges to get started! 

• 10 Day Kickstarter

• FitOn Favorites

#3 Seek In-App Advice from Trainers & The FitOn Community

Head to the ‘Advice’ tab in the app to access our entire library full of Fitness, Self-Care, Wellness, and Nutrition advice! Get inspired with trending wellness hacks and invaluable fitness advice, and receive easy-to-implement tips from our very own trainers. 

If you join FitOn PRO, you’ll also find thousands of delicious recipes, plus get access to personalized meal plans. 

#4 Get Workout Recommendations Tailored to You and Your Goals 

Once you input all your settings, FitOn will tailor your page for you and your needs. Scroll through the ‘For You’ tab to find workout recommendations you’ll love, with areas to review all your achievements and favorite workouts.

And, if you’re ever wondering if a workout is best for you and your fitness level, all FitOn workouts include an intensity level indicator from Low (1) to High (3) intensity. And, of course, instructors will always provide modifications!

How to Stay Consistent: Beginner Tips

Use The Buddy System 

Invite some friendly competition into the mix by exercising with a friend! Having an accountability partner can be really helpful in helping you stay consistent — especially when you’re first getting started. While advanced exercisers can certainly help support your journey, buddying up with someone who is at your fitness level may be best. Aside from keeping each other accountable, you’ll hit similar milestones at similar times, helping to support each other in your fitness endeavors.

Remember Your Why 

Like anything else in life, starting something new can be difficult and sometimes frustrating. You may even feel discouraged at times. The thing is, you’re not alone in these emotions! It’s all part of the process. But, when these feelings do arise, staying motivated can be tough. Try to come back to your why. Why did you get started in the first place? What are your goals? Reaffirming this can help reignite your motivation and drive.

Chart Your Progress

It’s easy to overlook your progress when you’re no longer seeing notable changes. Remember: change takes time! And small changes lead to lasting results. Keep a workout journal and include everything you do each day. Be sure to list the weights you used or what fitness class you attended. You will soon notice that your weights are getting heavier, and your workouts have become more consistent. The same goes for your sleep, energy levels, mood, food cravings… chart it all! These changes matter just as much. And yes, your exercise routine can benefit all of these areas! 

Don’t Do Too Much Too Soon 

You’re excited to start. Awesome! But don’t dive right into the deep end. Dip your toes in first and get used to your new-found way of life. Trying too much too fast may lead to overtraining, exhaustion, and even quitting.

The Takeaway 

With workouts and programs for all fitness levels that are led by world-class trainers, FitOn makes it easy to get started with any fitness goal. Once you’ve determined your ‘why’ for getting started, head to the FitOn app and choose a program that’s best for you and your needs! Use these tips to help you stay consistent and accountable — call on outside support (a fitness buddy), or scroll through the app for tips and advice!

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Well, with our help, it most definitely will! With a little guidance, you can create a beginner workout routine that delivers results.  Good news — we’re here to answer all your burning beginner workout questions. Feel confident starting your routine knowing all your hard work will pay off. 

What Makes a Good Beginner Workout?

Whether you’re just starting out or you’re getting back into the swing of things, less really is more. A good beginner workout doesn’t have to be fancy or hours long.

Resistance Training

When it comes to resistance training, focus on simple, basic exercises that target all of your major muscle groups. Start with one or two exercises for each body part (i.e. lunges and squats for your lower body, chest press for your chest, dumbbell rows for your back, and Swiss ball sit ups for your core).  

Cardiovascular Training

The most effective beginner cardio workouts are the ones you actually enjoy doing. Trying to force yourself to be a runner and dreading each run won’t set you up for success. If cardio really isn’t your thing, try a HIIT workout for beginners. HIIT takes half the amount of time for similar results as steady-state cardio. And, if you really want to cut back on workout time, HIIT workouts that include strength training exercises can count towards your cardio and strength training sessions!

The opposite holds true, too. Sweaty, heart-pounding workouts just not your thing? Put in a podcast and get walking! Walking is a great cardiovascular exercise that can be highly effective. Bad weather or only have a short amount of time? Try FitOn’s Walking Fitness class where you can walk a whole mile in place from the comfort of your own home! 

At-Home Workout Options

No gym? No problem. Whether you feel intimidated working out in public, or you just don’t have access to a gym, here’s some good news for you. With FitOn, there are plenty of at-home workouts for beginners that will help you build muscle, get toned, feel energized, improve your health, and make you feel like a total rockstar. 

You can use your body weight, but if you want to take it up a notch, you could invest in some versatile equipment that doesn’t take up too much space like: 

Dumbbells: The piece of exercise equipment most people associate with strength training. For beginner dumbbell workouts, it’s best to invest in one lighter pair and one heavier pair to start. Dumbbells can be used for basic strength training exercises like chest press, single-arm rows, squats, lunges, and Russian twists. 

Kettlebells: Kettlebells are cast iron weights that range from five to over 100 pounds. You may have seen people swinging them around in videos or at the gym. These small but mighty exercises can burn more calories than other strength training equipment because the exercises use momentum, declaration, and stabilization to build endurance and power while toning your entire body. 

Resistance bands: Resistance band workouts for beginners are one of our personal favorites for exercising on the go (and anywhere, really). They can provide a variety of resistance levels for almost any strength exercise, plus they’re compact and fit easily in your bag. The long bands with handles on both sides are great for rows, chest press, squat to press, and flies. Loop bands are great too — they go around your ankles, calves, or thighs for added resistance to lower body exercises. 

How Long Should a Beginner Workout Last?

A beginner workout doesn’t have to take hours of your time to get you the results you’re excited about. In fact, exercising for too long too soon can leave you too sore to show up for your next workout. Consistency is key when getting in the habit of exercising, so it’s important to feel your best to stay on top of your routine. 

A good rule of thumb to consider: the more intense your workout, the shorter it needs to be. 

If you’re starting with HIIT workouts for beginners, keep them to under 30-minutes. You’d be surprised how much you can get out of 15-minutes of more intense exercise. 

Warm-Up & Cool Down

Every workout should begin with a dynamic warm-up with light resistance exercises or cardio to get your blood moving and your body prepared for the workout. It’s an important step of your workout routine that reduces your chance of injury. Similarly, avoid abrupt endings. Take a few minutes to cool down with some light aerobics that brings your heart rate back down and flexibility training, like stretching, after you complete your workout. 

Browse the stretch category in the FitOn app for warm-up and cool-down classes to complement your workout routine. 

Rest Days

Getting enough rest is an important part of allowing your body the time to recover, rebuild muscle, and burn fat. Yes, you burn fat and build muscle during rest! This is why sleep is also an important part of your beginner workout routine. 

Aim to take at least one to two rest days per week, or more if your body is telling you to rest! You can add active rest on these days. This can look like a leisurely walk or hike, easy yoga class, foam rolling, and/or stretching. 

RELATED: What is Mobility Training & Why Is It Important 

Workout Routines for Beginners: The Most Common Mistakes

#1 Avoiding Strength Training For Fear of Getting Bulky 

If you’re a fitness newbie who thinks cardio is the fastest way to fat loss, this message is for you! 

Strength training is not just for bodybuilders, nor will it give you a body like one (if only it were that easy!). These athletes dedicate their lives to shaping their bodies that way, so don’t worry, big, impressive muscles don’t happen by accident. 

Rather than building bulk, two to three days of strength training is going to help you build lean muscle and give you that toned look you’ve been craving. Plus, it will help redistribute body composition, meaning your waist gets smaller as your booty gets rounder. And, it increases your resting metabolism! Yes, you heard that correctly. It takes more energy for your body to maintain muscle than fat, so you end up burning more calories while doing absolutely nothing (all thanks to strength training!) Convinced yet? 

RELATED: No, Strength Training Won’t Make You Bulky 

#2 Spending Hours on Cardio Machines to Lose Weight

If you’re trying to drop a few pounds, it may seem tempting to hop on the elliptical or treadmill for hours. But, despite what you’ve heard, there is no fast track to getting fit. And if there was one, this definitely wouldn’t be it.

Cardio is important, but it’s not the end all be all. Long, steady-state cardio sessions are also not going to sculpt the muscles you want, burn fat efficiently, or be sustainable. You may lose weight at first, but your body adapts quickly to this type of exercise, causing a disheartening plateau. Many people think the best way to overcome this halt in progress is to tack on more time. Next thing you know, you’re doing 90 minutes of cardio per day, feeling totally burnt out, and ready to quit. All the while, still not seeing results. Let’s not, okay? 

RELATED: What is Overtraining Syndrome + Why It May Stall Results

#3 Not Tending to Sore Muscles Correctly 

Sore muscles are not a cue to stop exercising. In fact, post-workout soreness is just a sign of the recovery process and your body’s way of adapting to your new workout routine. The best way to speed muscle recovery is to get enough nutrients and protein in your diet, sleep, drink plenty of water, and move more. Shocking right? 

When your muscles are sore, they need more blood flow, which exercise produces. There is a big difference between feeling sore from a new workout routine vs. chronic soreness that lasts weeks. 

With that said, if you notice that you’re feeling sore for weeks on end, and it’s combined with fatigue and grogginess, you may want to take your workouts down a notch and consult your physician. This could be a sign of overtraining. 

RELATED: The Best Foods to Feed Your Muscles After Strength Training 

#4 Thinking It Should All Click Easily at the Beginning    

Change takes time. It will take time for your body, health, and mind to transform — this includes starting a new habit. If it feels challenging to stay motivated, remember: it’s all a part of the process. Eventually, your new routine will become a habit, and not exercising will feel more uncomfortable than fitting in your workout. Stick with it. It gets easier! 

Workouts for Beginners 

If you have the FitOn app, you’re probably wondering which of the hundreds of videos are the right beginner workouts for you. Most FitOn workouts can be modified for any level (our trainers are great at showing modifications), and you can always pause and take a break if you need to. Need more support? We also have a whole category of beginner workouts to choose from. 

Whether you want an expert trainer to lead you through a proper warm-up or push you through a killer beginner ab workout, you’ll find it here. These workouts focus on simple and effective exercises to help you get down the basics while still getting in a booty-kicking workout. There’s an assortment of different styles to choose from — yoga, strength training, core, stretching, Pilates — and our expert trainers are here to guide you through each workout as you start to get comfortable with the movements. 

Here are some of our favorite workouts for beginners on FitOn:

Level Zero

The perfect 17-minute beginner Yoga video to help you gain flexibility, balance, and strength if you’re brand new to your practice. You’ll learn basic poses that open up your joints, release tension, and start strengthening the muscles you’ll need for more advanced routines. 

Newbie HIIT

Learn the basics of one of the most effective workouts. This 11-minute beginner HIIT workout safely eases you into this intense style of HIIT exercise. You’ll start burning some major calories and tone up without doing too much too soon and potentially getting injured. 

Stretch & Feel Good

Stretching is an important part of your beginner workout plan. This 21-minute routine is the perfect cool-down option after your workouts to help minimize soreness, keep your muscles and joints loose, prevent injury, and have you feeling ready for your next sweat session!

Be Patient and Know Results Are Coming!

Too many people start beginner workout routines and stop because they don’t notice results as quickly as they’d like. What many fail to realize is patience is key! In fact, it can help you achieve the body, health, and results you want! The results tend to start to come right after you want to quit. So don’t. You’re so close! Know that if you’re following these guidelines, staying consistent, getting enough sleep and water, and paying attention to your nutrition, it is working — it’s just a matter of time before it all clicks!  

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The Top 9 Tips on Scheduling Busy Day Workouts 

Tip #1: Get Serious With Scheduling

Before we start, grab your planner, and let’s get down to business. Scheduling your workout (or anything, really) is one of the best ways to stay committed and consistent with your workout routine. Even if you’re totally busy, sometimes all it takes is a few simple scheduling tweaks! Maybe you wake up 30 minutes earlier in the morning, hit a workout class during your lunch break, or skip the Friday evening happy hour for a sweat sesh with your friend.

Start with your must-do priorities first, and try blocking times for everything you need to do. Have a work meeting between 11 AM-12 PM? Block this time out, and do the same for your other tasks. Then, look at your schedule and see where you can squeeze in a quick workout. 

Can you take 15 minutes away from relaxing at lunch to press play on a FitOn cardio blast? When you pencil in everything you have going on, you’ll be surprised at where you can fit in a workout, even on the most hectic days. 

Tip #2 Set Your Alarm Earlier

While this may sound pretty basic, getting up earlier is one of the easiest ways to fit in that busy day workout. You can get your sweat in even before your hectic schedule gets started. And this way, if something comes up later in the day, you’ll already have completed your workout! No excuses needed. Not only will this help set the tone for a more productive day, but getting that workout in will give you that endorphin rush you need for a better mood and improved focus. Some other benefits of an A.M. sweat sesh? You’ll be more likely to make healthier choices throughout the day and you’ll have enhanced (caffeine-free) energy. There’s truly no better way to get your day started. 

Need some motivation? Set a workout notification using your FitOn app for a gentle reminder that it’s time to press play on that daily workout. 

Tip #3 Find Ways to Squeeze in Movement Into Your Work Day 

If you’re stuck at a desk all day, don’t let this hold you back! Sit on a stability ball vs. a chair for part of your day to help strengthen that core, and consider keeping some resistance bands in your desk to pull out during short breaks at work. Browse the At Work category in the FitOn app for quick guided workouts you can squeeze into your day. 

You’ll fit in some exercise (hello sneaky calorie burn), and give your eyes and neck a rest from sitting in front of a computer all day.

Don’t be afraid to find clever ways to move your body throughout the day, even if it means a walk to the restroom each hour to get the blood flowing, taking the long route *everywhere* by increasing the distance between you and your end destination, or turning your chores or to-do list into an exercise.

Need some more ideas? Try these 20 sneaky ways to move more!

Tip #4 Get the Kids Involved 

Home with the kiddos all day, or have various sports practice drop-offs after school gets out? Find ways to get the kids involved or fit in time to work out between drop-offs. 

If your kiddos are young, get them in the stroller and go for a power walk! The fresh air will do everyone some good. You can do walking lunges, hit the hill for an incline, or do some stationary squats and side-kicks. Plus, it’s a no-brainer way to schedule in a busy day workout. 

After sports practice drop-off, could you walk around the field for 20 minutes to get a cardio sweat in? Think about ways you can get moving between all the kiddo scheduling that goes on for busy mamas. You may be surprised at where you can find time to practice that daily dose of self-care through exercise. 

Tip #5 Don’t Just Stand There! 

Let’s face it —  there are many hold-ups on a day-to-day basis. From waiting in line at the grocery store to waiting for the water to boil while cooking dinner — these are all opportunities to fit in some busy day movement. 

While standing in line at the store, you can get some pretty discrete calf raises in without people raising their eyebrows too much (but who cares, really). And, while you have dinner on the stove or have 20 minutes until your slow cooker meal is ready, open your FitOn app and pick a 10-20 minute workout that you can get in while waiting. You’ll seriously be so glad you did when all you want to do at the end of the day is finally relax. 

Tip #6: Find an Accountability Buddy

Aside from motivating you during your movement (with a little friendly competition), calling on an accountability buddy can help you stay consistent with your fitness routine. If you know somebody else is counting on you, you’re much less likely to throw in the towel and call it quits on your commitment. And, having someone to confide in about your struggles is really helpful — chances are, they’re experiencing the same thing! So call your bestie, co-worker, or gym friend and ask them to join you on your fitness journey. You don’t have to make the change to your routine alone!

Want to get your friends in on the fun? Join a FitOn challenge together or create your own! 

Tip #7: Make Your Workout Schedule Realistic

If your schedule is packed and you’re super busy, find a workout routine that’s sustainable and realistic. Instead of working out 7 days per week, start with 3 or 4. Rather than planning an hour-long workout, commit to a mere 10 or 20 minutes! Then, stay consistent. If you’ve solidified this routine, then come back and reevaluate or readjust. Maybe you add another workout day into your week or bump up your workout time to 30 or 45 minutes. The takeaway? Consistency is key! Don’t be afraid to start slow and steady.

Tip #8: Keep Workout Clothes Handy! 

Keep an “emergency” workout bag packed at all times. Pack a change of workout clothes, socks, sneakers, headphones, towel, and anything else you need like deodorant and headphones. Store it in your car, keep it under your work desk, or stash it in your closet — just have it accessible and ready to use at all times! Aside from saving time, having a ready-to-go workout bag will prevent barriers from standing in the way of you and your workout.

Tip #9: Stay Nourished to Maintain a Steady Stream of Energy 

Let’s face it, if you’re tired and hangry, are you really going to make your workout a priority at the end of a long day? Probably not! That’s why it’s important to make healthy choices throughout the day and opt for foods that will keep you energized and sustained. 

Not sure what foods should fill your plate? If you’re looking to enhance satiety while reaching your health and fitness goals, focus on fiber-filled carbohydrates and protein-rich foods such as overnight oats with nut butter and fresh berries or avocado toast topped with smashed avocado and a hard-boiled egg.

Outsmart Busy Days 

There you have it. The hacks and cheat sheet workout schedule you need to fit in a workout, even on the days where you literally feel like you’ve been running on a treadmill all day.  

Don’t let a busy schedule be the reason you don’t practice one of the best acts of self-care. Find even 10 minutes per day to get your body moving. You’ll walk away feeling empowered and like a total boss. 

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Whether you’re unable to leave the house, want to squeeze in a sweat sesh in between work from home meetings, or just prefer working out from the comfort of your living room — home workouts can still get you in serious shape!

The How to Start Working Out at Home Game Plan 

#1 Set up a Designated Space

Ok, so step one is obviously going to be setting up a designated space to get your sweat on (and no, you don’t have to have to have a ton of space). Even if you live in a studio apartment, you can still set up a small space to get your sweat sesh in at home. 

All you really need is a corner of a room where you have enough space to roll out a mat. If you can roll out your yoga mat, then chances are, you have enough room to exercise, even if you have to modify. 

#2 Make Your Space a Distraction-Free Zone 

Here’s one of the most important steps when it comes to how to start working out at home. While home workouts are super convenient, home is also where you feel like you have a million other things to do. 

Maybe your washer is going, or you have dishes to do—the bottom line is that you can get distracted from getting your workout in when you feel like you need to be doing something else. 

So, while setting up your designated workout space, try to remove as many distractions as possible. Exercise away from the kitchen where those dishes are staring you down, and keep any to-do list out of reach. This will really help set yourself up for success to focus on your workout without the outside distractions. 

#3 Commit to a Routine 

Routine is everything when it comes to fitness success. It can become even more important when you have to rely on self-motivation to exercise. Set a routine around working out from home, and build on it to create healthy fitness habits. 

Maybe this looks like doing ten jumping jacks before brushing your teeth each morning. Each week, add five. Build upon this is other areas of your day as well. Want to exercise longer? Start with 20 minutes per day and gradually increase each week until you reach your goal. 

#4 Invest in the Basics 

Here’s another important part of how to start working out at home. While you def don’t have to spend tons of money on fitness equipment, investing in some of the basics like some dumbbells, resistance bands, and a yoga mat will take your home workouts to the next level.

#5 Stay Motivated 

Exercising at home can feel a little harder to stay committed to than showing up at the gym, or checking in to your favorite fitness class. But, with a little motivation, you’ll find it easier than ever to show up for yourself with your daily workout. 

To help yourself stay motivated, challenge friends to a FitOn workout, and set reminders on the FitOn app. With a daily reminder to exercise and some friendly competition, you can continue to feel empowered to press play on your home workout every single day.

See Fitness Results Without Leaving Home

Working out from home is quickly becoming the norm, and with daily commitment, you may find yourself seeing even better results than when you were spending hours at the gym. 

Why? Because with solid focus, and pushing yourself just a little further, while working out in the comfort of your own home, you’ll quickly see how home workouts may supercharge your fitness results. 

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Disclaimer: This information should not replace medical care. If you have concerns about your eating habits, always speak with your health care provider as overeating may be caused by an underlying condition. 

7 Unique Ways to Stop Overeating

#1 Use The Power of Rules vs. General Guidelines 

You know the whole theory of balanced eating—that whole 80/20 approach? Basically, this is a guideline set to allow yourself to eat clean 80% of the time and to “cheat” 20% of the time. But, psychologist, Glenn Livingston Ph.D. doesn’t believe that this is the best way to go when it comes to overcoming overeating. 

He states that it’s better to set very well-thought-out rules surrounding eating by setting yourself up for success where you completely eliminate the need to “decide” in many situations. For example, choose not to eat pizza two Fridays out of every month. Then, when these two Fridays approach, you already know you aren’t eating it. 

This eliminates the need to decide if it fits within your eating “guidelines”. Setting these hard and fast rules around certain trigger foods may prove to be a powerful tool to stop overeating. 

#2 Don’t Let Fear Rule You 

It’s easy to let fear take over in many situations in life, right? I mean that’s why many of us have to actively push ourselves out of our comfort zones because it’s not easy. 

But, if you can not let fear rule you surrounding food, you may be able to regain some power over your food choices. If you’re totally freaked out about going to a friends house where there may be tempting foods, you’re giving that temptation more power than it deserves. 

Try to turn this fear into something you can start to build some confidence around. While it can take some hard work, you don’t have to let fear stand in the way of your quality of life by causing limitations. 

You can, and will find the confidence to be able to go to your favorite coffee shop with your BFF and not feel the urge to get those unhealthy treats with your coffee. You so got this! 

#3 Say Goodbye to Dieting 

The term dieting in and of itself just has a negative vibe. There’s often restrictive eating that occurs with dieting, and studies show that having restrictive eating habits may be more likely to lead to overeating. 

Instead of looking at how you approach healthy eating as a “diet”, think about it as a lifestyle change. And, remember that health is a journey, not a race, which means you don’t have to make radical dietary changes overnight. 

Small but consistent effort towards making healthy eating more of a lifestyle is going to be a much more sustainable approach that may lower the chance of overeating. 

#4 Focus on Fiber 

Bulking up your fiber intake means that you’re adding in more filling food options to help promote satiety and keep those blood sugar levels even keel. And, some studies have linked fiber to reduced cravings as well as food intake. 

So, you can fuel up on a highly nutritious fiber-rich meal, but eat less is one sitting, reducing that risk of overeating. 

Some of our fav fiber-rich food include:

• Lentils 
• Beans 
• Oats 
• Chia seeds 
• Flaxseeds 
• Dark leafy greens 
• Berries 
• Pears 

#5 Don’t Skip Meals

Skipping meals is a recipe for imbalanced blood sugar levels, irritability, and food cravings. When we’re “hangry”, we’re setting ourselves up for a higher chance of overeating by just grabbing whatever is available, or whatever sounds good. 

Stay on top of your meals, eating as healthy as you can with every bite you take to help prevent this from being a reason you overeat. 

#6 Be Mindful 

Try using mindful eating to your advantage to stop binging. This is the simple act of being present in the moment, without judgment. It also means tuning into how you are feeling in the present moment. 

If you can stop and listen to what your body is telling you, you may be able to really listen to what your hunger hormones are telling you. This will help you pick up on when you’re full and when it’s time to stop eating. 

And, you can easily incorporate some mindfulness into your daily life by listening to a guided meditation—there are plenty of these online, or you can find apps on your phone like Headspace or Calm. It may act as a secret weapon to help you stop overeating. 

In fact, a study found that mindful meditation may help lower emotional eating. So, go and get your mindful meditation on and use it to harness your inner power to stop overeating. 

#7 Add More Movement Into Your Life 

We simply cannot deny the fact that regular exercise comes with countless health benefits, but it may also serve as a powerful tool to stop overeating.

Studies show that exercise can help boost mood, lower stress, and thus prevent emotional or overeating. 

Adding fitness into your daily routine can be as easy as pressing play on a FitOn 10-15 minute workout with our celebrity trainers who will get you working up a sweat and get the endorphins flowing in no time. You may just walk away with more of that inner power to say goodbye to overeating for good. 

Don’t Let Overeating Define You 

Overeating can certainly get in the way of your health goals and can even impact your overall quality of life. However, with the right hacks to stop overeating, you may find yourself overcoming it and not letting it define you. 
Ready to get started and say goodbye to past overeating habits? We are here cheering you on!

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Why Post Workout Snacks Are So Important 

So, what’s the deal with post workout snacks? If you’re super confused about what kind of food to grab after a workout, you’re not alone. 

There’s mixed messages about what’s “healthy” and what’s not. And, while it seems like protein shakes are one of the most commonly reached for options, not all of these powders are healthy, and they aren’t the only choice! The truth is that there’s no one-size-fits-all post workout snack option.

But, one thing that’s clear is that eating after a workout is important. Replenishing our body after working hard during a workout can help: 

• Supports muscle regrowth and muscle repair. 
• Replenish glycogen stores. 
• Boost overall recovery by giving your body what it needs to replenish after a good workout.
• Combat post-workout fatigue. 

When Should You Eat Your Post Workout Snack?

While there’s no one hard rule here, ideally you’ll want to eat something as soon as possible after your workout.

The Mayo Clinic recommends eating a meal that contains both carbohydrates and protein within two hours of your workout. Carbohydrates are important to help replenish glycogen stores and protein is important to support muscle growth as well as repair. 

However, note that when it comes to post workout snacks and meal timing, you should eat when you’re hungry! Hungry right after your intense workout? Eat! Just had a snack before your workout? You may be able to get away with pushing that post workout snack or meal a bit. Do what feels best for you, but strive to refuel with something nourishing within that two-hour window — your muscles are counting on it. 

RELATED: Is Chocolate Milk Really The Ultimate Post Workout Drink?

What Should You Eat After a Workout?

We know that both carbohydrates and protein are important after a workout, but what are some of the best food options to enjoy after a workout? Some of the best foods are going to be those that are easy to digest — this will make it easier for your body to absorb the nutrients you are ingesting, which is key for supporting post-workout recovery. 

Another thing to keep in mind when selecting your post workout snack or making a post workout meal is to aim for balance, getting some complex carbs, clean protein, and healthy fat into your snack or meal of choice. 

Here are some delicious food options. 

7 Delicious Post Workout Snack Ideas 

Want to see how to use this list of post workout foods to create a delicious post workout snack? Here are seven delicious snack ideas that will leave you feeling nourished after your workout. 

#1 Coconut Milk Yogurt + Fruit 

This snack offers a little bit of everything — healthy fats, protein, and complex carbs. It’s the balance the body needs to repair after a workout. So, try choosing some lower sugar fruits like berries, and top your coconut milk yogurt with some hemp seeds for some added plant-based protein. 

Dig in and enjoy this much-deserved snack after a kick-butt workout. 

Here’s a quick and easy recipe to try. 

Dairy-Free Post Workout Yogurt Bowl

Make this yogurt bowl before your workout and store it in the fridge so you have a nourishing snack just waiting for you after your workout. 

Ingredients

• 1 cup coconut milk yogurt 
• 1 cup berries 
• 1 tbsp flaxseeds 
• 1 tbsp chia seeds
• Drizzle of honey 

Directions

1. Add the yogurt to a serving bowl and top with berries.
2. Sprinkle with flax and chia seeds. 
3. Drizzle with honey.
4. Enjoy! 

#2 Banana Slices with + Almond Butter & Hemp Seeds

Here’s an easy snack option that can be made in less than 5 minutes. Just slice up a banana and add some almond butter and a sprinkle of hemp seeds. 

You’ll get the fat, protein, and carbs, and some added potassium and magnesium from the bananas to help with any post workout muscle cramping (win!) 

#3 Nut Butter Rice Crackers + Fruit 

A delicious way to refuel after a workout is with a rice cake topped with almond butter and sliced apple. It’s a great balanced snack and super easy to make. And, if you wanted some added protein, try adding some flax, chia, or hemp seeds for a plant-based protein boost! 

Here’s a yummy recipe to get you started. 

Apple & Almond Butter Rice Cakes 

Need an easy snack option that only takes a few minutes to put together? This snack is for you. You can also switch things up and try it with sliced banana.

Serves: 1

Ingredients

• 2 rice cakes 
• 2 tbsp almond butter 
• 1 apple, thinly sliced 
• 1 sprinkle of flaxseeds 
• Drizzle of honey 

Directions

1. Spread the almond butter onto the rice cakes and top with the sliced apple. 
2. Sprinkle with flaxseeds and drizzle with honey. 
3. Enjoy!

#4 Clean Protein Shake

Protein shakes are one of the most common grab-and-go snacks after a good workout, but they aren’t always that healthy. 

Many powders contain artificial ingredients (like sweeteners and fillers). Some are also dairy-based, which isn’t going to be the best choice for someone who doesn’t tolerate dairy well. 

The good news is that the JS Health X FitOn Protein Powder is a delicious option that’s 100% vegan, non-GMO, sugar, dairy, and nut-free, and packed with probiotics. Try it in two delicious flavors — cookies & cream and cinnamon roll. 

Blend it up with your favorite dairy-free milk and a frozen banana or try this delicious recipe. 

Cinnamon Roll Smoothie 

This delicious smoothie tastes like a cinnamon roll but healthy. Rich in plant-based protein and complex carbs, this is the ultimate post workout snack. 

Serves: 1

Ingredients

• 1 serving Cinnamon Roll JS Health X FitOn Protein Powder
• 1 frozen banana, peeled and sliced
• 1 cup unsweetened almond milk
• 1 tbsp chia seeds
• 1 tbsp almond butter
• 1 tsp cinnamon
• 1 cup ice cubes

Directions

1. Place all of the ingredients in a blender and blend until smooth and creamy.
2. Serve in a tall glass and top with a sprinkle of granola, if desired.

#5 Avocado Toast 

A delicious and highly nutritious post workout snack, avocado toast is always a good idea! Make it as healthy as possible with some gluten-free toast and add a fried egg and some spinach to take this healthy snack to the next level. 

#6 Oatmeal + Nuts & Fruit 

Oatmeal is one of those foods that can be enjoyed at any time of the day, and post sweat sesh is a great time. You can even use instant oats to cook on the stove with some almond milk and make it in under 2-3 minutes. Serve with some nutrient-dense toppings like nut butter, fresh fruit, and chia seeds.  

You now have a balanced post workout snack that is not only delicious but super versatile. Try out other healthy toppings like shredded coconut and cacao nibs to see what variation you like best. 

#7 Hummus + Sliced Veggies 

Protein plus fiber. It’s the perfect pair, and hummus happens to contain quite a bit of each. Your body needs protein to help support muscle growth and repair, and the fiber can help keep blood sugar levels in check. 

Pair some hummus with some bell peppers and celery as a nutritious post workout snack that can be enjoyed any time of the day. 

Workout Like a Pro, Snack Like a Pro 

Chances are, you already got the workout part down, right? If you’re showing up and pressing play on your workouts each day, you totally have it in the bag. So, why not snack like a pro too?

This week, challenge yourself to refuel your body with three of these post workout snack options. You’ll quickly see how a wholesome snack after a good workout can really make a big difference in how you feel. 

Want more post workout snack inspiration? Consider joining FitOn PRO for access to personalized meal plans and exclusive recipes to reach your fitness goals faster without counting calories and with foods you’ll love to eat.

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Here’s Exactly How to Make Fitness a Part of Your Routine (No Massive Time Commitment Required) 

#1 Look for Ways to Add More Steps in Your Day

You’ve probably heard the scary statistics calling sitting “the new smoking.” And it’s true—we’re all sitting way, way more than we should be.

Think you’re undoing all the damage of sitting on your rear by your daily workout? Unfortunately, it’s not that simple! The studies show we actually need to be getting more steps in and being less sedentary to truly improve our health.

Purposely park your car further away when you go to the store. Take the stairs instead of an elevator. The more you move during the day, the more it will create a habit of movement that your body craves.

#2 Get Social With It

Social time is debatably just as crucial for our overall health and wellbeing as fitness is, so why not kill two birds with one stone and combine the two?

Tons of research shows that having the accountability of a buddy system makes you way more likely to stay committed. And having a buddy sure makes your workouts more fun.

So, invite a friend over to workout with you in your home, suggest you go on a walk instead of sitting at the coffee shop, and get your sweat on while being social.

#3 Make Your Workday More Movement Focused 

For many of us, our 9-5 workday is where we’re logging the most sedentary hours. So, try to change it up!

More offices are supplying employees with standing desks, which is an obvious way to sit less and move more. If you can’t get one though, set a timer on your phone to remind you every 20 minutes to at least stand up. 

Take some short walk breaks, walk to fill your water bottle, or take a walking meeting with your coworkers.

#4 Pick Up New Hobbies

Traditional workouts aren’t the only way to get movement in. You can also pick up new hobbies like dance classes, or a sport, all of which will get you off the couch and moving your body while having fun and getting your recreational fun time in.

#5 Ditch the Car When You Can

Most of us spend a large part of our life sitting in our cars. One great way to get movement into your day is to look for opportunities to get from point A to B by walking or biking. 

Live close to a grocery store? Or only a mile or two from work or your favorite coffee shop? Lace-up your sneakers and leave the car in the garage.

Make Fitness An Easy & Enjoyable Part of Your Daily Routine 

Remember, when working toward your fitness goals for the new year, every bit counts!

Just because you can’t suddenly commit to hours of fitness a week doesn’t mean you can’t achieve your health goals.

Little steps and changes add up for your health in a big way, so get moving!

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