3 Workout Apps To Try Today

With the overwhelming number of fitness and nutrition resources out there, it can be daunting to try and find the one that works for you. Well, we took care of some of the work for you!

Whether you love the gym, hate the gym, or have no time for the gym – there is an app out there for you!

LOVE THE GYM: If you love the gym, but are looking for a little gymspiration, look no further than the Nike + Training Club – Workouts & Fitness Plans. This app has it all, serving a variety of fitness levels, intensity levels, and providing workouts with light and full equipment.

HATE THE GYM: If you can’t stand the gym, check out “Couch to 5K” – an app that that gets you from your couch to running a 5K in just 9 weeks. Running has a TON of health benefits, and with spring in full bloom there isn’t a better time to be outside! The app asks that you have 20-30 minutes to spare three times a week.

NO TIME FOR THE GYM: If you’re just too busy, you might want to look into “7 Minute Workout Challenge.” That’s right – a killer workout for the busiest of the busy. According to the app’s description “Researchers have selected 12 exercises that are performed for 30 seconds with 10 second rest intervals. This high intensity training with little rest results in higher daily metabolism and is the equivalent of working out for over an hour.” Talk about maximizing your time!

The fastest way to a healthier, fitter body in a time crunch is to follow our 7 proven hacks for finally getting your body back in under 10 minutes a day (without a gym!)

What are your favorite workout apps? Let us know on social media:

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5 Hacks for a Better Night’s Sleep

Humans spend, on average, one third of their lives sleeping. If we spend so much time asleep, why do we often feel so tired?

If you’re interested in learning some ways to fight fatigue, check out our Fatigue Fixes for Your 5 Worst Energy-Zapping Habits. In this blog post, we want to give you 5 hacks that can ensure a better night’s sleep.

    1. Put away the technology: Studies have shown that the blue light from screens can decrease your body’s production of melatonin, which your body makes to help you fall asleep. Switch to a book or activity (knitting, crocheting, journaling) an hour or more before bed. If you MUST check a device, make sure it is in Night Mode (more orange light vs blue light). However no technology will still be the most conducive to falling asleep.
    2. Journal it out: If you’re tossing and turning with something on your mind, write it down! Once it’s on paper, you can let it go with comfort and security that it will be there waiting for you when you wake up tomorrow morning.
    3. Make your bedroom a sacred place: bedrooms are for sleeping and for sex. If you need to work at home, work in a separate space. Otherwise, your bedroom can become associated with your work related stress, and not the most conducive environment for a good night’s sleep.
    4. Put down the caffeine, and avoid the alcohol: Drink your last cup of coffee of the day before 2:00 pm, and avoid alcohol if you can. Alcoholic beverages can decrease the quality of your sleep. Even if you get a full 8 hours, you might still feel exhausted!
    5. Take a series of deep breaths: Long, controlled breathing can decrease your heart rate, and bring you back to a somewhat meditative, sleep-like state. Concentrate on your breathing. Next, depending on your lung capacity, try inhaling for 4 – 8 counts, and exhaling on the same number of counts. This should hopefully calm your mind and aid you in sleep.

It’s been shown that regular exercise can help improve sleep quality, but you may be thinking, “What if I don’t have time for both and have to choose between working out and sleeping?” We have you covered. If you can find just 10 minutes a day, you can still get your heart rate up and get a better night’s sleep. Check out our 7 proven hacks for finally getting your body back in under 10 minutes a day (without a gym!)

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5 Ways to Boost Your Activity, Every Day!

If you can’t get to the gym, you can still get in a good workout. Try one, or all five of these tips!

  1. Take the stairs: If you work or live in an elevatored building, take the stairs to your desired destination! According to a Harvard Health study, walking up stairs is “twice as taxing as brisk walking on the level and 50% harder than walking up a steep incline or lifting weights.” Take them at your own pace – even if you walk at a slower pace you will “burn calories two to three times faster climbing stairs than walking briskly on the level.”
  2. TV Show Game: Use those commercial breaks to your advantage! Pick an exercise, or a set of exercises, to fit into the 2 – 3 minutes that it takes to get through a commercial break! Can you fit 10 push-ups, 10 sit-ups and 10 squats into 2 minutes? By the end of your show, you’ll have fit in an awesome workout!
  3. Park far away: We all love getting that perfect parking spot, but if you park farther away from the entrance, you’ll have a longer way to walk! If you are going grocery shopping, that’s also a great opportunity to farmers’ walk with heavy bags back to your car!
  4. Drink more water: All those trips to the office water cooler add up. In addition, if you’re staying more hydrated, you’ll also have the urge to… well… relieve yourself more often! That means more time walking around. Want an extra challenge? When you need to use the restroom, take the stairs to use the restroom on a different floor. Add to that the fact that proper hydration helps curb appetite and keep your system functioning properly, and it’s an allover win!
  5. Perform your own housework: Instead of hiring someone to do all the walking for you, get physical! Squat down low to scrub those baseboards. Bring your laundry up and down the stairs. Vacuum every surface you can!

Want even more ways to get fit with a busy schedule? Check out these 7 proven hacks for finally getting your body back in under 10 minutes a day (without a gym!)

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3 things you can do RIGHT NOW to feel more motivated

You’ve probably heard term “burnout” before. Maybe you’ve even experienced it. The Association for Psychological Science (APS) defines “burnout syndrome” as “fatigue, cynicism, and professional inefficacy that comes with work-related stress.”

The APS categorizes burnout as coming from three different sources:

  • Overload: the result of putting too much on your plate.
  • Boredom: the result of not having enough on your plate, and therefore distancing yourself from your job and responsibilities.
  • Being worn out: the result of giving up in the face of stress/lacking the motivation to cope with the stress and responsibilities.

Before examining how to stay motivated when feeling worn out, we must examine the different types of motivation.

There are two types of motivation – internal (or intrinsic) and external (or instrumental/extrinsic). For example, if you took music class as a child and chose to play violin, it was because you had the internal motivation to play this instrument. You most likely practiced violin because your parents gave you the external motivation to do so. The Proceedings of the National Academy of Sciences conducted a 14 year study in which they tested the internal and external motivations of West Point Cadets. They determined that holding multiple forms of motivation can actually damage your internal motivation long term. Contrary to intuition (that the more forms of motivation you have the more motivated you will be), too many external motivations can make you feel less passionate and less internally motivated. Feeling less motivated will make you less equipped to handle your stresses at work, leading you to feel burnt out.

Sounds awful, right? We think so too. Here are some things you can do to help you avoid burnout, when you’re starting to feel that dip in motivation..

    1. Celebrate your victories. At the end of your day, write a list of 5 – 10 “victories” that you had today. Even if you’ve had an “off” day, write down your victories. Even if your victories were as simple as making your bed that morning or bringing a healthy lunch to work, write them down. Celebrating your victories can raise your self-esteem, and the positive reinforcement can help motivate you to do even more the next day!
    2. Visualize, and make a plan. What do you want? What makes you feel passionate? If money and time were no object, what would you do? Maybe you want to travel around the world on an extended vacation, or finally own that lake house. Maybe you want to start a family, or finally learn how to cook like a pro. Visualize what it would be like if you had what you really want. From here, you have two options – if your want is truly extreme (like wanting to fly in space), find a way to still accomplish your goals in a more realistic way (get a pilot’s license). If your want is manageable, figure out the steps to make it happen!. Having an action plan to accomplish something you feel passionate about can make you feel more motivated, which can carry over into more motivation at work.
    3. Make a to do list, and get something done on it right now. Make a checklist of all your to-dos. Organize the list by priority. Start from the top, and make your way down. The only exception – if your top priority item involves a lengthy time commitment, pick something that you can do slightly faster. The feeling of physically checking off something on your list can make you feel motivated to tackle the rest of it. If you’re a paper free kind of person, there are many free task manager apps/platforms that can help you organize your to-do lists for different areas of your life: work, home, fun.

Feeling overwhelmed sometimes is very probable. However avoiding burnout is in your control! Utilize the above tips to encourage your strong efforts and habits, achieve your large goals, and manage your daily tasks.


Another component that can really help you manage stress levels is to make sure you get your heart rate up each day. Already stressed for time and wondering when on earth you’ll fit in the gym? Not to fear – check out our 7 proven hacks for finally getting your body back in under 10 minutes a day (without a gym!)

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Finding An Accountabili-Buddy

It can be easier to achieve your nutrition and fitness goals when you have an external resource to hold you accountable. When going at it alone, it can be tempting to put off that morning run, or take a pit stop at a fast food place because you’re SO hungry and after all, it’s only one meal…

Enter: The Accountabili-Buddy. An Accountabili-Buddy is a person who will check in with you and make sure you are still on track with your goals and tasks. It’s not one-sided; when you get an accountabili-buddy, you become one as well. Being someone else’s buddy will also help you stay on track – it might inspire you to reach for that apple after dinner, instead of a glass of wine, or give you ideas about what you need to do if you’re feeling stuck.

Here’s what we suggest – set a weekly phone call with your Accountabili-Buddy. Limit that call to 30 minutes, so you won’t be tempted to chat or stray off topic. Use those 30 minutes to celebrate your accomplishments from the previous week, as well as work through your setbacks. Your Accountabili-buddy will do the same thing, and you will both create a list of new tasks and goals for the upcoming week.

It’s ideal to have an Accountabili-Buddy who is also pursuing nutrition and fitness goals, but they do not need to be the same as yours! Remember, it’s important to focus on your whole health. Your Accountabili-buddy’s goals may be to eat more healthfully, but they may also be to take more personal time to decompress, to make sure he or she is getting enough sleep, etc. You can both encourage and support each other to pursue your own individual paths!

Just one request: Please make sure you aren’t coaching each other on health, nutrition, or fitness goals. Please consult a professional for that type of guidance so that you don’t end up backtracking!

Ultimately, it can never be a bad thing to have someone else’s support. So what are you waiting for? Go find your Accountabili-Buddy!!

If incorporating more fitness into your life is one of your goals, you can start small and still make a big difference!  Check out these 7 proven hacks for finally getting your body back in under 10 minutes a day (without a gym!)

Subscribe to our blog to get twice weekly insights that will help you create a life of sustainable health.

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Fatigue Fixes for Your 5 Worst Energy-Zapping Habits

We’ve all been there – the alarm goes off, and you wake up feeling more tired than when you went to bed the night before! Or perhaps it’s 3:00 pm and you’re in the office feeling completely exhausted.

You may have habits that you didn’t even know were making you tired! See if you have any of the 5 habits below, and learn our Fatigue Fighting suggestions that will reenergize you!

1. Bad Habit: Not drinking enough water! Dehydration can lead to fatigue and that foggy feeling that keeps you from feeling present and engaged during your day. It can be so easy to grab a cup of coffee on your way out the door, grab another coffee at lunch, and at 3:00 pm you still haven’t had a single drop of water to drink.

  • Fatigue Fighter: Try this for a week: drink half your weight in ounces of water. It sounds challenging, but after a week you will feel a huge difference!

2. Bad Habit: Technology! Is your cell phone the last thing you see before you go to bed at night, and the first thing you see when you wake up? Bad news: the bright light from your cell phone (or tv or any device) tricks your brain into believing that it’s still daytime, and prevents it from releasing melatonin (a sleep-inducing hormone). As a result, your brain has a much more difficult time preparing for sleep, which means you either get less sleep than you need, or your sleep might be less restful.

  • Fatigue Fighter: No technology 60 minutes before you go to bed. Read a book. Listen to music. Take a bath. Cuddle with a loved one. But put that cell phone away and give your brain a full 60 minutes with no bright light to keep it awake. If you must check your email or messages, utilize the Night Mode setting on your phone to cancel out the blue light that is keeping your brain wired. All iPhones with the most recent iOS update have this option, and many Android phones do as well. If your phone does not have this mode, you can download the application flux (Hint- you can also download flux to your computer!)

3. Bad Habit: Office snacks! Sure, that handful of sugary candy you grab when you visit your co worker’s office may boost your energy in the short term, but inevitably after the boost comes the sugar crash! Sugar can be habit forming, so you might be tempted to go back and visit your co worker… and grab another handful… and another handful of that sugary treat. 

  • Fatigue Fighter: Bring some snacks from home that can boost your energy naturally without giving you that crash. At Fusion Wellness, we love almonds, a hard boiled egg, an apple, or some raw, crunchy vegetables with hummus!

4. Bad Habit: Sitting still for too long in front of a computer. When the deadlines are tight and there never seem to be enough hours in the day, it can be so easy to let a full work day pass you by without leaving your desk. But sitting, especially with poor posture (being hunched over a desk is pretty common), can lead to low energy levels. 

  • Fatigue Fighter: You must move, every hour, on the hour! Maybe you stand up and walk a full loop around your office, or do 10 quick push-ups. Maybe you take 3 minutes to stand up and stretch. You’ll be amazed at how much energy some light movement can give you.

5. Bad Habit: Cramming in all of your sleep during the weekend. Your body craves stability, and functions better with a more consistent bed time/wake up time. Lack of sleep affects everything from motor functions, to comprehension, to your cravings. 

  • Fatigue Fighter: Try and go to sleep within the same 30 minute window each night, and try to set a consistent alarm time. Yes, this may mean waking up earlier on weekends, but you’ll feel much better overall, and you’ll see your energy levels become much more stabilized!

Now that you have more energy, it’s time to put it to use! Did you know that you can get fit in under 10 minutes a day? Seriously! Take a moment to learn about our 7 proven hacks for finally getting your body back in under 10 minutes a day (without a gym!)

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Go and be well! Which habits did you notice? Let us know if any of our #fatiguefigher
suggestions helped you feel more energetic this week! Use the hashtag #fatiguefighter, and tag us and we’ll retweet and repost our favorites!

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Kitchen Time Savers: So You Can Spend Time On What Really Matters

If Beyoncé and Lin Manuel Miranda have the same number of hours in their days as we do, we know that there must be ways of maximizing and saving time in order to spend time on what is really important! There are a million “hacks” to save you time, but let’s focus on an area where people feel that they spend a lot of time – the kitchen!

Chopping a huge pile of vegetables, carefully monitoring a stew or making sure that the water stays at a simmer can be time intensive. Here are some devices that might help  you spend less time at the stove, and more time doing what you love!

  1. Mandolin Slicer – Warning: EXTREMELY SHARP BLADE. Manolin slicers are great for getting a thin, even slice on everything you run across their blades. In seconds you can make bell pepper rounds, make vegetable chips out of sweet potato, or julienne some veggies for a salad. But heed the warning: Mandolin slicers have been known to claim a fingertip or two, so make sure you use a finger guard as you slice and dice.
  2. Vegetable Spiralizer – Get this – almost anything can become a noodle: carrot, sweet potato, beet, or zuchinni (our personal favorite). Vegetable noodles tend to have a significantly shorter cook time than dried pasta noodles, and can be a delicious low carb alternative to pasta. A member of the Fusion Wellness team recently made zucchini noodles with a garlic heirloom tomato sauce. From prep to plate the cooking process was 10 minutes.
  3. Rice Cooker – If you have a busy day, it’s a set-and-forget device that will deliver perfectly cooked rice every time! If you’re cooking a meal that requires several burners on your stovetop, your rice cooker will also free up a burner and save you more space and time.
  4. Immersion Blender – If you’re making a soup or stew, an immersion blender can be a great way to help you save time (and dishes). Instead of transferring the soup from the pot to the blender in batches, blending until smooth and then reheating on the stove, use an immersion blender. Like the name suggests, you can blend right in the pot, and tackle the entire soup at once!
  5. Crockpot – The crockpot is as close to a cooking magic trick as we can think of. It’s a one stop shop and can help you make breakfast, lunch, dinner, or even dessert. All you need is a little prep time. Hate getting up early to make breakfast? Use the crockpot to make some overnight oatmeal and wake-up to a hot meal specially prepared for you! Tired when you get home from work? Before you leave your house in the morning, set up all the ingredients in the crockpot and press “go!” 8 hours later you’ll have a delicious dinner that might be big enough to serve the whole family or give you leftovers for the week! Our personal favorite crockpot meals include chili, enchiladas, curries, and turkey meatball soup!

Now that you’ve saved time in the kitchen, save some time on your workout too! And if you haven’t been working out, even BETTER a reason to check out our realistic, sustainable, 7 proven hacks for finally getting your body back in under 10 minutes a day (without a gym!)

Subscribe to our blog to get twice weekly insights that will help you create a life of sustainable health.


What are you waiting for? Get cooking! Let us know how much time you saved this week, with #kitchentimesave on social media:

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Morning Habits: Set Yourself Up For Success!

Having an effective morning routine can be a strong way to set up the rest of your day for success. You don’t even have to be a “morning person” to try some of these tips!

  1. Harvard biologist Christoph Randler conducted a study that revealed early risers are more proactive; they more readily anticipate problems, and minimize them efficiently – leading to greater success. You don’t have to get up before the sun to find success, but try waking up 30 – 60 minutes earlier that you currently do. With this newfound, more proactive time in your day you can: plan your optimal week, do one of our quick workout hacks (without a gym), make yourself healthy breakfast, or healthy lunch for later in the day! Remember to also go to bed earlier as well; take a bit of that not-as-productive evening time so that you’re not losing sleep.
  2. Visualization/Meditation: Do you have a list of a million things to do in the morning and sometimes wonder how you’re going to get through the day? Take 10 minutes to visualize what you want from your day, and envision yourself accomplishing it. This will help you prioritize what is most important, and will empower you to stay focused on reaching those goals first. Meditation is another tool that you can use to help ground yourself in the present moment. After meditating, you may walk away feeling more energized, centered, driven, or with a sharper perspective.
  3. Check something off your to-do list right away! Is there a small project you keep putting off? Do you keep meaning to go through that stack of mail?  Do it, first thing in the morning! By ticking something off, you’ll give yourself a sense of accomplishment that can motivate you and encourage productivity throughout your day.
  4. Get moving! You don’t have to be a morning workout person to get some blood flowing: stretch lightly, take the dog on a walk, or do some jumping jacks as you’re waiting for your coffee to brew!
  5. Do something you LOVE! Play your favorite songs as you make breakfast; find a podcast that brings you joy that you can listen to on your way to work; text a friend you miss to say hello. Starting your day off on a positive note can fuel you with more energy, and drive you to make more positive choices throughout your day.   

Again, if you want to really maximize your newfound 30 to 60 minutes every morning, take FEWER THAN 10 of them and try these 7 proven hacks for finally getting your body back in under 10 minutes a day (without a gym!)

Subscribe to our blog to get twice weekly insights that will help you create a life of sustainable health.

What do you do to set yourself up for success? Let us know and we’ll retweet or repost our favorites! Use the hashtag #morninghabits

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Five Tips to Stay Motivated During Weight-Loss

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Staying motivated and encouraged during weight-loss, or on your journey to a healthier you– whatever that may mean for you, can be so difficult. Here are a few ideas to keep things in perspective, and keep you moving forward! Thanks to Melissa Murphy for this list of tips!

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Let’s face it. Losing weight is hard! Sometimes it feels like an uphill battle. Just remember that it is a battle that is won by thousands annually. It may be difficult at times but it is possible to reach your weight loss goals. Follow these tips to keep yourself encouraged and motivated.

1. Remember that every ounce counts. Ounces add up to pounds. Remind yourself of that the next time you are disappointed when your scales reflects your weight loss in ounces instead of the pounds you were hoping for.

2. Avoid comparing yourself with other people. You may be sharing your weight loss journey with a friend or a buddy at the gym. It is important to remember that every human body is unique and you will not always reach your goals at the same time that your friend does. You may be faster or slower. The important thing to remember is that you are getting there.

3. Maintaining your weight is considered a success. There may be times in your weight loss journey when you plateau for a week or two and you do not experience weight loss at all. Choose to view this as a success. After all, when you reach your final weight loss goal your next challenge will be that of maintenance. If you can maintain it now, you can maintain it in the future.

4. Get out more. Many people are tempted to stay at home when they are trying to lose weight because they feel that they cannot eat what other people eat and they won’t have as much fun. One of the skills that health conscious people learn is to enjoy themselves when going out with friends and still manage their dining out experiences. Practice making healthy choices when you are out at a restaurant. You will need these skills later when you are maintaining your weight.

5. Avoid the temptation to starve yourself or skip meals. The weight loss that comes from starving yourself is short lived. The key to effective long-term weight loss is keeping blood sugar levels from spiking and dipping. Eating every few hours will help you feel less deprived and help you lose more weight faster.

Although weight loss endeavors can be frustrating and even stressful at times, the most important thing to remember is not to give up. Set realistic weight loss goals and press forward one day at a time. Visualize yourself reaching those milestones one by one. Pretty soon you will experience the major accomplishment of having lost ten or twenty pounds and you will find that your motivation is renewed and your journey will become easier.

A great addition to your weight loss plan is to pepper in movement and exercise when you can. You don’t need to make a commitment to a gym! Check out our 7 proven hacks for finally getting your body back in under 10 minutes a day (without a gym!)

Wheat: An Overview (Then, Now, and What It Means)

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I’ve been reading the book Wheat Belly and have been thinking about how the agricultural evolutions during the last decade have contributed to the state of health/weight in America. AND how I could break it down to share with our readers.

Then, this morning, I received an email from Hungry for Change with a link to this page describing almost exactly what i’ve been reading; it felt too serendipitous not to share!

Check it out!