Category: Fitness Advice x Motivation

For five years, Tori Madison, who lives in Atlanta, has battled depression. Feeling paralyzed by grief after her brother’s death, she initially isolated herself from others and quickly found that she could no longer do the things she once enjoyed like yoga, training for triathlons, and hiking.
“I went to doctors and psychiatrists who prescribed me anti-anxiety and anti-depression medications, but these never really healed the cause of my depression. Rather, they provided a temporary fix for my agony and pain,” she explains. It wasn’t until she added daily cardiovascular exercise to her overall treatment plan that her anxieties, fears, and sadness started to subside. Today, she’s continuing to transform her life by getting her master’s degree in health and wellness coaching and hopes to help other people address and manage their own experiences with depression.
If you struggle with depression and/or anxiety, you know all too well how difficult it can be to care for yourself—both physically and emotionally. While treatment options such as cognitive behavioral therapy and medication have made life so much better for millions of people, researchers are now finding that people who also use exercise for depression and anxiety are experiencing some amazing results.

What the Experts Says About Exercise for Depression and Anxiety: The Science Behind This Treatment Method

It’s no secret that physical activity is good for your body. But what about the mental health benefits of exercise?
Judy Ho, PhD, a double board-certified and licensed clinical and forensic psychologist, says that moderate intensity exercise appears to improve depression and anxiety symptoms and increase self-concept. And there’s research to back up Ho’s claims.
According to one study, exercise as an add-on to conventional antidepressant therapies improved the efficacy of other treatment options such as antidepressants and cognitive behavioral therapy.
When it comes to the chemical process that takes place in the brain, Prakash Masand, MD, a psychiatrist and founder of the Centers of Psychiatric Excellence, says that in cases of anxiety and depression specifically, exercise helps release essential neurotransmitters like serotonin, dopamine, and norepinephrine. “This is important because these neurotransmitters are responsible for mood, energy, sleep, concentration, our ability to handle stress, cravings, and more,” he adds.
He explains that people with anxiety and depression have a chemical imbalance of these vital neurotransmitters, and exercise is a natural way of boosting their production.
And licensed psychologist Farrah Hauke, PsyD., points out that increasing the availability of serotonin is the purpose of most commonly prescribed antidepressant medications. In addition to changes in brain chemistry, Hauke also says that exercise results in positive cognitive and behavioral side effects, such as being a welcome distraction from anxious or depressive thoughts and reducing feelings of isolation.

How to Use Exercise for Depression and Anxiety

When it comes to the role exercise plays in anxiety and depression treatment plans, Ho says that in general, more moderate exercise produces greater enjoyment than very intense activity, particularly for individuals who are already struggling with depression and/or anxiety, who might find a very vigorous or frequent exercise program too daunting in their current emotional state.
“Exercise does not need to be lengthy or intense, and fitness gains, like actually losing body fat or weight, are not necessary for patients to experience positive results like symptom reduction,” says Ho.
Hauke says any exercise that is an “upper,” such as aerobic activity that elevates heart rate and breathing (e.g., running, cycling, and dancing) is good for managing the [linkbuilder id=”6857″ text=”symptoms of depression”]. “For a novice exerciser, this also could be any intentional and/or repetitive body movement such as pushing the kids in the stroller, house cleaning, or walking the dog,” she says.
[pullquote align=”center”]“Shallow breathing sends a message to your brain to be alert, whereas when you do deep belly breathing, it changes that message towards a less anxious state.”
—Robert Oppenheimer, LCSW[/pullquote]
When it comes to anxiety-reducing exercises, Hauke recommends exercise or body movement that activates the relaxation response through mind-body connection (e.g., yoga, Pilates, and barre). “The reason for this is that exercises which focus on calm, slow, and intentional movement and breathing help deactivate the fight-or-flight response which is commonly experienced during anxious reactions,” she explains. In fact, studies show that yoga appears to be a promising intervention for depression. Another recent study supports the idea that yoga plays a role in reducing stress, anxiety, and depression
Masand suggests running and fast-pace walking for anxiety and depression, and some studies have shown that doing these activities out in nature (rather than in an urban area or on the treadmill) is even better for those who want to use exercise to treat depression.  
Certified personal trainer Derek Mikulski says cardiovascular exercise, resistance training, and mind-body modalities like Pilates, yoga, meditation, and Tai Chi seem to be the best forms of physical activity if you have anxiety or depression.
“My personal recommendation is for people with anxiety and depression to integrate all of the above types of exercise into their mental health fitness program: lots of cardiovascular activity (35 minutes per day, every day), some resistance training (three times per week), and a mind-body practice two to three days per week,” he says.
“When these three conditions are met, I’m able to see evident changes in client behavior with the largest and most obvious changes being improved mood, increased energy and performance during workouts, and increased willingness to be challenged,” he says.
But it’s not just the obvious benefits that Mikulski notices. There are also more subtle changes he observes that may go undetected by people who aren’t tuned into others’ mind-body experiences. “I have seen clients smile more, laugh more, and walk taller, and these changes may be most important of all,” he adds.

What You Need to Know Before You Start Exercising

Exercising when you’re feeling depressed, anxious, or out of shape can be stressful in itself. That’s why it’s so important to find something you like and feel comfortable doing regularly. The best part about physical activity and its ability to ease the symptoms of anxiety and depression is that you don’t have to be a gym rat to reap the benefits. In fact, Masand says even a 10 to 20-minute brisk walk can do wonders for your mental health.
Robert Oppenheimer, clinical therapist at CAST Centers, says that at first, it might feel like exercise actually makes anxiety symptoms worse, not better. “When you start to increase physical activity, the heart rate goes up, which feels quite similar to anxiety symptoms,” he explains.
[pullquote align=”center”]In cases of anxiety and depression specifically, exercise helps release essential neurotransmitters like serotonin, dopamine, and norepinephrine.[/pullquote]
The good news: As you continue exercising for a longer period of time, Oppenheimer says you’ll experience fewer and fewer symptoms of anxiety. He also recommends paying attention to how you’re breathing when active. “Shallow breathing sends a message to your brain to be alert, whereas when you do deep belly breathing, it changes that message towards a less anxious state,” he adds.
While exercise can be a wonderful addition to an overall treatment plan, it is by no means a replacement for therapy or a treatment for serious mental health concerns. “In some cases, exercise can be a very useful adjunct to other forms of treatment like psychotherapy and medication,” says Ho. “Especially in cases where depression or anxiety is milder, exercise appears to garner symptom improvement in similar ways that psychotherapy and medication treatment alone do,” she adds.
The bottom line is this: If you’re battling depression or anxiety, talk with your healthcare provider about how you can add exercise to an overall treatment plan. And remember, as Masand says, “the most important thing isn’t what exercise you choose to do, as long as you do something and do it often.”

Are you passionate about all things related to fitness and nutrition? If the idea of motivating and inspiring others to exercise sounds like a dream job, you might be wondering how to become a personal trainer.
If you want to turn your passion into a career by becoming a personal trainer but you’re not sure where to begin, don’t worry, we’ve got you covered.
Knowing what it takes to make your dream a reality is the first step in your journey. And one of the best ways to learn about a career in personal training is to ask the experts for tips.

What is a certified personal trainer?

If you belong to a gym, there’s a good chance you’ve seen a personal trainer working with a member. While the job may seem straightforward, there are specific steps you need to take if you’re considering a career in personal training.
Each certifying agency has its own definition of what a certified personal trainer is, but generally, someone in this role will design safe and effective exercise programs for clients based on their personal health and fitness goals.
A certified personal trainer also provides instruction on how to exercise, feedback on progress, and support during the entire process.
Knowing what a personal trainer does is only half of the equation. It’s also helpful to ask yourself why you might want to become a certified personal trainer. And that’s where the experts come in. What better way to get a feel for the why than to ask a few seasoned personal trainers?
“I will never get over the feeling you get when you positively impact a client’s life.” That’s how ACSM-certified personal trainer Jessica Hagestedt describes what it’s like to be a personal trainer.
Hagestedt says she can’t imagine her life without fitness and movement and wants to help share her passion with others. She also enjoys educating her clients about the human body and the role exercise and nutrition play in how a person feels, ages, and looks—all things, Hagestedt says, that light her fire.
For NSCA–CSCS certified personal trainer and strength and conditioning specialist Melody Schoenfeld, it’s about making a difference. “I love working with people, and all I’ve ever wanted to do was make a difference in someone’s life; I feel like I do that every day in my job.”
“I love helping women,” is what AFAA-certified personal trainer Pam Sherman says when describing how she feels about her job. “As a mom myself, I was able to help other moms fit working out into their day, make better choices eating, and learn the value of their health,” she adds.

What does it take to become a certified personal trainer?

Becoming a certified personal trainer is not easy. If you decide to pursue your certification through a credible organization, get ready to put some time and energy into studying.
Most certifying bodies offer online study courses and prep packages, and some even have live events to help prepare you for the exam. Outside of what the organizations offer, you may be able to take a comprehensive in-person course to help you prep.
Hagestedt took a year-long course at a local college that gave her hands-on and in-depth education specific to the American College of Sports Medicine (ACSM) personal training exam.
Believe it or not, some gyms and facilities employ personal trainers who don’t have a certification. Likewise, some private contractors advertise themselves as personal trainers but lack a credible certification.
Although this is legal, it’s not recommended. Without a certification, you’re less employable and at a greater risk of being sued if someone gets hurt. That’s because no certification equals no insurance, which is never a good idea.
While the internet is full of sites advertising personal training certifications, look for certifications that carry National Commission for Certifying Agencies (NCCA) accreditation. This is considered the gold standard of accreditation in programs that certify health and fitness experts.
Some of the best-known personal training certifications that carry this accreditation include the National Strength and Conditioning Association (NSCA), American Council on Exercise (ACE), Athletics and Fitness Association of America (AFAA), American College of Sports Medicine (ACSM), National Academy of Sports Medicine (NASM), and National Federation of Professional Trainers (NFPT).

What are the general requirements for personal training certification?

If personal training sounds like the career for you, the next step is to get certified. But before you sign up, there are some general requirements you need to be aware of.

• You need to be CPR/first aid certified.
• You need to have a high school diploma for credible certifications.
• You need to be willing to enroll in continuing education hours to keep the certification current.

What are the costs associated with getting certified in personal training?

Before you get business cards made, you might want to check out the cost of getting certified through an accredited organization. Two of the more popular certifying agencies you can start with are ACE and NSCA.
The ACE personal training exam will cost you $399; study packages average around $550 (including the exam fee).
If you’re a member of NSCA, expect to pay $300 for the certified personal trainer exam. Non-members will pay $435. Like ACE, NSCA offers study packages that range in cost from $230 to a little over $500, but they do not include the exam fee.

What are the personal training certification exams like?

Once you decide on a test date and purchase your study materials, the only missing piece is figuring out what you need to know before you take the exam. All of the organizations accredited by the NCCA offer various study packages and guides to help you prepare. Most give a detailed outline of the different levels of preparation so you can choose the one that makes the most sense for your schedule and personal training career goals.
For example, if you have a college degree in exercise science, you may not need the comprehensive package. But if you lack formal education in anatomy, physiology, or health-related fields, you may want to opt for the more in-depth study materials.
The amount of time you dedicate to studying also depends on the knowledge you start with. According to ACE, the average candidate invests 80 to 100 hours of study time over a three- to four-month period.
Since most certifying bodies now offer exams online, there are typically several dates to choose from. The exam itself usually lasts anywhere from two to three hours. For example, the exam for the NSCA’s Certified Personal Trainer (NSCA-CPT) certification has 140 scored questions and 25 to 35 views and/or image items that assess competencies across multiple domains.
It covers areas such as client consultation and assessment, program planning, exercise techniques, and safety, emergency, and legal issues. The length of the NSCA-CPT test is three hours.

What do you need to know about starting out in the personal training business?

Doing the research and deciding on the exam that fits your needs is the easy part. Figuring out what you need to know about the personal training business before you send off your résumés is another story.
First and foremost, getting a certification does not guarantee you employment. A lot of trainers are under the impression that a passing score on the exam is their ticket to a job. This can be a real letdown for someone who is ready to light the fitness world on fire.
Taking some time to figure out the areas of personal training you’re most interested in and passionate about can help in the job search process. In addition to working at private and commercial gyms, you might consider a corporate fitness program, hospital rehab center, senior center, cruise ship, spa or resort, personal training studio, or going into business for yourself. The possibilities are endless.
But with the possibilities comes competition. That’s why Hagested says to remember that you may not start at your ideal job, but you should always be willing to work to get where you want to be.
And while you’re working your way up, be aware that the pay can be unpredictable. The hourly rate can range from minimum wage to $60 plus an hour, with a median pay of $18.85 per hour.
If you have any other areas of interest, such as yoga, indoor cycling, or CrossFit, you may want to consider earning certifications in those as well. To be employable, you need to show the employer that you’re the best person for the job.
Finally, Sherman suggests talking to a few different personal trainers to see if this is really a good fit for you. Interview trainers who work at gyms, hospitals, or even senior centers.
Ask them to give you the pros and cons of the business. These conversations will give you a real-world view of what it’s really like to work as a personal trainer. Because guess what? It’s not all glitz and glamour.
In fact, expect to put in a ton of hours and long days when you start. High energy and a positive attitude are a must. “Long days and clients can be draining, so if you’re someone who has a hard time [with] these two things, personal training may not be the right fit for you,” Hagestedt cautions.
That said, the satisfaction that comes from watching a client improve their health is priceless. If you’re ready to become a certified personal trainer, visit one of the accredited certification organizations provided above.

Need yet another reason to get on the treadmill or roll out the yoga mat? Scientists have found evidence that regular exercise could help you maintain a healthier microbiome.
Your microbiome, of course, is all of the microorganisms living on you and inside you—bacteria, viruses, fungi, protists, and other stuff you likely remember from ninth grade biology class, collectively referred to as microbiota. This microscopic world is somewhat mysterious; scientists know that the microbiome plays a critical role in keeping us healthy, but studying the vast number of organisms living in any given person is, well, complicated to say the least.
What we do know is that exercise seems to help our gut microbiota do their job. A recent study published in the peer-reviewed journal Medicine & Science in Sports & Exercise found that exercise alters the composition and function of the microbiota. We spoke with University of Illinois professor Jeffrey Woods, PhD, one of the leaders of the study, to find out what this insight really means for our gut health (and our next trip to the gym).

In your body’s microbiome, nothing’s really simple.

Things get pretty complicated at a microscopic level, so while we’d love to generalize and say that exercise helps good bacteria and kills bad bacteria, that’s not exactly the case. In fact, scientists try to avoid terms like “good” or “bad,” since a particular species of bacteria might be beneficial in one area of the body and detrimental in another area.

It’s also important to understand that every person’s microbiome is different. Bacteria that serve an important function in one person might be entirely absent from another person.

“That’s what makes it so hard to compare between people,” Woods says, “[It’s] better if measured over time in one person. [Other factors] contributing to the differences include our environment—mode of birth, where we live, what we eat, who we cohabitate with—and our genetics.”
We do know that the microbiome is incredibly important to our overall health.
“The microbiome is tasked with important jobs, such as digestion, synthesizing vitamins and hormones, and training our immune system,” says Samantha Nazareth, MD, a gastroenterologist in New York City. “These microbes have even been implicated in weight control. There are more than 100 trillion microorganisms.”
If you’re like us, your eyes just homed in on that “weight control” comment. In one study referenced by Anthony L. Komaroff, MD, of Harvard Health Letter, scientists transferred bacteria from two strains of mice, one of which was naturally obese and one of which was naturally lean, to a third strain of naturally lean mice. The mice that received gut bacteria from the obese group gained weight, while the other group stayed lean.
But before you go rushing out to buy probiotic weight products, note that scientists still aren’t sure how the microbiome works—and they’re generally skeptical of over-the-counter supplements.  
“It is difficult to say what benefit people gain by buying probiotic supplements, which may not be standardized,” says Amesh Adalja, MD, senior scholar at the Johns Hopkins Center for Health Security. “A less costly alternative may be to consume fermented foods such as kefir, kimchi, sauerkraut, kombucha, and the like.”

Another inexpensive way to change your microbiota: Exercise.

That’s where Woods’ research comes in. For the study, the scientists found 32 men and women who didn’t exercise at all. Those participants began a moderate workout routine consisting of 30 minutes of easy cardiovascular exercise (walking or cycling), performed three times per week. Over time, the workouts increased in intensity. The participants were told not to change their diets.

After six weeks of exercise, the volunteers were told to stop exercising. Researchers then repeated the tests after another six weeks.
“We found that six weeks of moderate to vigorous endurance exercise in previously sedentary adults altered the gut microbiota and some of the things that it can produce,” Woods tells HealthyWay. “This effect was greater in lean people when compared to obese people.”

With that said, the effect was noticeable in both groups. Woods’ study references “compositional and functional” changes in the microbiota; we asked him to explain what those changes were.
“The compositional changes refer to ‘who’s there?’ in our gut microbiotas,” he says. “The technology we used gave us an indication of the different types of bacteria present in the samples—we did not measure viruses [or other microorganisms]. The functional changes relate to the capacity of the bacteria to produce short-chain fatty acids, a potentially beneficial metabolite produced by some bacteria.”

After the tests, participants’ microbiota had changed considerably and were producing more of those short-chain fatty acids. Here’s the big question: Are these good changes for the body?
“Potentially,” Woods says. “Short-chain fatty acids have shown to be anti-inflammatory and anti-carcinogenic. However, their production can also increase energy harvest from food—good if you are increasing energy expenditure, bad if you are overweight or obese and want to reduce energy storage.”

Of course, that doesn’t mean that the fastest way to lose weight is to stop exercising. By far, the most important factor in weight loss is caloric consumption, so even if those short-chain fatty acids change the way that we harvest energy from food, exercise still has overwhelming benefits for a weight-loss strategy.

When considering any microbiome study, remember: It’s complicated.

Scientists are just starting to understand how our bodies’ microbiota function, and although we don’t want to belabor the point, it’s crucial to keep that in mind when reading the results of these types of studies.

We asked Woods whether he could draw any conclusions as to how—or why—exercise changes our microbiota.  
“This is the big question,” he says. “We did show that [the effect] was not due to changes in diet or other confounding factors. As for how this type of exercise might alter the gut microbiota, we don’t know. Possibilities include alterations in gut immune function, gut blood flow, production of host metabolites that interact with bacteria, increased gastrointestinal motility or other exercise-induced hormones or factors that can interact with the gut bacteria directly or indirectly through interactions with our immune or enteric nervous system.”
Keeping that in mind, Woods does believe that exercise helps us maintain a healthy microbiome. As with all things, moderation is key. Although starting an exercise program could dramatically change a person’s microbiota, overexertion can have the opposite effect.
“Moderate to low-end vigorous exercise appears to be beneficial to our gut and its bacteria in healthy lean and obese adults (more so in lean). However, there is evidence that a small fraction of people who overdo the exercise—i.e., prolonged high intensity endurance exercise or competitions, especially if [the person is underprepared] or if performed in hot, humid conditions—may induce transient damage to their intestines,” he notes. “We did not study that aspect, but others have.”

Woods theorizes that his research explains some of the benefits of exercise.

For instance, other studies have shown that even 20 minutes of regular exercise reduces inflammation throughout the body. That’s important because inflammation is responsible for a host of serious health issues, including high blood pressure, some types of cancer, and type 2 diabetes. The changes in the gut microbiota could be responsible for some of that anti-inflammatory effect.
If you’re hoping that your microbiome will reap the benefits of exercise, keep these tips in mind:

Consistency is important.

Participants in the study engaged in 30 minutes of moderate exercise three times per week, so that’s a good place to start if exercise isn’t currently a regular part of your life. Long-term consistency is more important than the length of your individual workouts.

Diet affects your microbiome, too.

While Woods’ study shows that exercise affects the microbiota independent of other factors, that doesn’t mean that you can ignore diet entirely.
“We are in the infancy of understanding how to manipulate one’s microbiome,” says Adalja. “However, there are studies which compare microbiomes of those with high- and low-fiber diets which reveal marked differences. High-fiber diets favor specific microbes, and given we know the benefits of high-fiber diets for prevention of certain conditions such as colon cancer, there is likely a link between diet, the microbiome, and health.”

A high-fiber, low-sugar diet will likely help you maintain a healthy microbiome, so if you’re really concerned with your microbiota, that’s likely a good place to start.

Be careful when making significant lifestyle or dietary changes.

We’re sure this is obvious, but you shouldn’t dramatically change your diet or engage in a strenuous new exercise regimen before speaking with your doctor. That’s particularly important if you’re on any medication or if you have any ongoing health issues.
Woods acknowledges that more research needs to be done to confirm his team’s findings. In any case, it’s an exciting time for researchers—and for anyone looking to incorporate moderate exercise in their daily routine.

Just remember that the human microbiome is a relatively new field of study. If you’re going to start exercising, your gut bacteria probably shouldn’t be your primary motivation (although it is a nice secondary motivation).

Although technology isn’t an essential part of exercising, the best workout apps can help you maintain your motivation as you’re making long-term lifestyle changes. That’s crucial, because changing your daily routine can be incredibly difficult.

We decided to evaluate a few of the most popular workout apps available for iOS and Android devices. Here’s what you need to know before using a fitness app to improve your workout habits—and a few app recommendations for different types of fitness goals.

Why Goals Matter When Choosing a Workout App

Before we start running through best workout apps, we’ve got to make an important point: Unless you set clear, attainable goals, you probably won’t have much success, regardless of which fitness app you download.
Adopting a new workout routine is a major lifestyle change, and lifestyle changes require goal setting. We’re not making that up—hundreds of studies have shown that goal setting increases motivation and improves chances of success. That’s crucial, because you need motivation to establish a routine.
If you’re able to establish a healthy habit (for instance, going to the gym every day) your brain changes its structure to adjust for the new habit. That process starts with setting clear, achievable goals, and workout apps can help along the way.
If you need more proof, ask someone who’s been through an intense, long-term fitness journey.

“I think when anyone is trying to make a change, we get overwhelmed with the possibilities of how much change we want to make, as opposed to taking one simple step,” Danni Allen tells HealthyWay.

Allen, who was the winner of 2013’s Biggest Loser and is currently a marketing director for Planet Fitness in Chicago, shares that “The one thing I wish someone would’ve helped me out with in the beginning is it really does start with making one decision and one step. Everyone wants to make a lot of changes [at once], but when you start with one, and then you add another—before you know it you’re reaching new goals that you never even planned for.”
We swear we didn’t tell her to say that.

With that said, we’d recommend taking a few moments to set some goals. Whether you’re trying to work out more often, manage your diet, or push your strength-training regimen to the next level, setting your goals will help you identify the features that are important to your journey.

Evaluating the Most Popular Workout Apps

Taking all of that into consideration, we looked at a few of the most popular fitness apps. While there’s no perfect option for everyone, these apps have some innovative features that could help you stay motivated. Plus, they’re free—at first.

Fitbit — Best All-Around Workout App for Changing Fitness Habits

Fitbit, of course, produces the most popular step-tracking devices on the market, but their software is just as much of a draw as their hardware.
The Fitbit app allows you to track a variety of workouts, log meals, and engage in challenges with other Fitbit users from around the world. The challenges are especially fun and effective. Research shows that competition is often a better motivator than praise, and Fitbit actively encourages you to issue a challenge to a friend or coworker.

Even if you’re not a competitive person, the simple daily step goals can be compelling.
“If I don’t hit my 10,000 steps in a day, I don’t care how cold it is, I go for a walk,” Allen tells HealthyWay. “I know I need to do that to keep myself accountable.”
That accountability is a powerful motivator, provided that you’re into the idea of tracking steps. Otherwise, you’ll quickly notice that the Fitbit app isn’t exactly versatile. While you can use the app to track non-cardio workouts, it’s not really designed for that purpose, and to get any sort of guided workouts, you’ll have to pay extra for Fitbit Coach ($39.99 per year). Also, while you don’t have to buy an actual Fitbit watch to use its fitness app, you’ll miss out on some of the app’s best features (such as the heart rate monitor) if you forgo the tracker.
Those issues aside, Fitbit offers one of the cleanest total fitness apps available. If you’re considering a step tracker, this app might be good enough to push you over the edge—and that’s certainly how it’s designed.

Price

Free, although you’ll probably want to buy a fitness tracker.

Recommended if…

You enjoy setting daily step goals, you’re looking for a total-health app, and you’ve got friends with Fitbits.
[link-button href=”https://fave.co/2I7R5XV”] Download On iTunes [/link-button]
[link-button href=”https://play.google.com/store/apps/details?id=com.fitbit.FitbitMobile”] Download On Google Play [/link-button]
[related article_ids=1002621]

MyFitnessPal — Best App for Counting Calories

Perennially one of the most popular total fitness apps, MyFitnessPal is more focused on diet than exercise. It keeps an ongoing calorie count, and you can use its built-in calculator to set an attainable daily caloric goal (although it’s best to speak with a physician or dietitian before making significant changes to your diet). You can scan barcodes to easily log foods or choose from thousands of options in the app’s database.
Logging workouts in MyFitnessPal is easy, if a bit simplistic. You can choose from a number of activities, then enter the time you spent exercising. The app updates your goal to reflect the burned calories.

That’s pretty much it, but if you’re counting calories, you’ll appreciate the app’s detailed nutritional breakdowns and not-so-detailed calorie counter. Hey, simple goals are generally better. And if you’re just trying to lose or gain weight, MyFitnessPal gets the job done and doesn’t pack on unnecessary extras. It also has a large online community, which can be quite helpful if you’re struggling to stay motivated.

Price

Free. For more detailed statistics—and to get rid of ads—you’ll need to pay $9.99 per month or $49.99 per year.  

Recommended if…

You’re trying to manage your weight or track nutrition. MyFitnessPal is intuitive and easy to use, but it won’t guide your workouts or drive you toward exercise goals, so you’ll probably need to complement it with a separate workout app.
[link-button href=”https://fave.co/2AjDb1a”] Download On iTunes [/link-button]
[link-button href=”https://play.google.com/store/apps/details?id=com.myfitnesspal.android&hl=en”] Download On Google Play [/link-button]

MapMyFitness — Best Workout App for Tracking Outdoor Exercises

One of the first GPS workout tracking apps, MapMyFitness remains one of the simplest (and one of the best). It allows you to track mileage for runs, walks, bike rides, hikes, and anything else outdoors.
Log in online and you’ll be able to view your past workouts along with information about speed, pace, elevation, and calories burned. There’s also a great MapMyFitness community, so if you’re looking for a running buddy, here’s a good place to start.
If you spend most of your exercise at the gym, however, MapMyFitness falls flat. You can manually enter workouts, but other apps offer a much better set of tools designed for that purpose.

Price

Free. Premium subscriptions unlock additional features, including unlimited mapped routes, for $5.99 per month or $29.99 per year.

Recommended if…

You set single-workout goals, you’re a cardio addict, and you need a simple, no-frills way to track your outdoor workouts.
[link-button href=”https://fave.co/2I7zuiN”] Download On iTunes [/link-button]
[link-button href=”https://play.google.com/store/apps/details?id=com.mapmyfitness.android2&hl=en”] Download On Google Play [/link-button]

Strava — Best Workout App for Getting Competitive

Strava is another cardio app, but if you’re competitive, it’s an absolute must-download. It sets itself apart from other GPS workout apps with its “Segments” feature, which records the fastest times for set routes. You can race yourself to try to beat your best time, or you can take on the sizable Strava community to become Queen or King of the Mountain (QOM or KOM for short).
This fitness app also offers virtual clubs, so you can find like-minded cyclists or runners near you. Strava records data from your Fitbit, Garmin watch, or just about any other well-known smartwatch, but if you’re not wearing a tracker, you’ll still get to see some fairly detailed statistics about each workout.
As with Map My Fitness, Strava’s biggest drawback is that it’s designed specifically for outdoor exercise. But that’s not much of a drawback if you love nothing more than hitting the trails, and the premium features are well worth the expense.

Price

Free. You can pay $7.99/month or $59.99/year for a premium membership, which gives you access to more detailed statistics and more powerful fitness tracking tools.

Recommended if…

You prefer exercising outdoors and you’re motivated by competition.
[link-button href=”https://fave.co/2I3F7OQ”] Download On iTunes [/link-button]
[link-button href=”https://play.google.com/store/apps/details?id=com.strava&hl=en”] Download On Google Play [/link-button]

Sworkit — Best Workout App for Finding New Exercises

Sworkit offers a variety of video-guided workout plans that take users through stretches, bodyweight exercises, yoga, and more. You tell the app whether you want to get stronger or leaner, choose an amount of time for your workout, then follow a playlist of videos (in the free version, your options are limited and you don’t get access to full training plans). Premium Sworkit members can also consult with personal trainers.
Although Sworkit is a bit simplistic for dedicated gym rats, it’s a good app for getting in five minutes of exercise on your work breaks. The videos are clean, simple, and easy to follow, and it’s oddly addictive.

Price

Free, but to really get the most from the app, you’ll have to pay for the premium version. That costs $29.99 for three months, $79.99 for a year, or $297 for lifetime access.

Recommended if…

You enjoy variety in your workouts or you want access to guided bodyweight exercises that you can perform anywhere.
[link-button href=”https://fave.co/2I7So9h”] Download On iTunes [/link-button]
[link-button href=”https://play.google.com/store/apps/details?id=sworkitapp.sworkit.com&hl=en”] Download On Google Play [/link-button]

Keelo – Best Workout App for Punishing, High Intensity Workouts

Keelo is another workout guidance app, but it’s slightly more robust (and dare we say challenging) than Sworkit. It uses the high-intensity interval training (HIIT) approach to deliver big results—and demanding, difficult workouts. If you’re a CrossFitter, you’ll know what you’re getting into.
One significant disadvantage: Keelo is only available in the Apple Store, so Android users are out of luck for the time being. We also wouldn’t recommend this app for beginners; if you’re taking on high-intensity workouts, you should know what you’re doing or have guidance from a personal trainer.

Price

Free, but upgrading to the premium version will cost $11.99 per month, $29.99 per three months, or $69.99 per year.

Recommended if…

You’re motivated by achievement and you love overcoming difficult workouts.
[link-button href=”https://fave.co/2I4wrYr”] Download On iTunes [/link-button]

Charity Miles – Best App if You’re Motivated by Giving Back

Make each movement count with Charity Miles. This altruistic app functions like a pedometer or cycling meter, enabling its users to track their total distance traveled with start and stop functions. The more you walk, run, or cycle, the more money the apps’ sponsors (such as Johnson & Johnson) will donate to the charity of your choice.
That’s right, Charity Miles has more than 30 charities—from the ASPCA to the Wounded Warrior Project—for its users to choose from. After each sweat session, you’re able to see your total distance traveled and how much money you’ve earned for the charity of your choice.
The app also offers a Team feature, through which you can combine your distance with your friends and family to see how much money you can earn as a collective. For an added boost of motivation, the Charity Miles app includes a podcast that offers insights on overcoming adversity and other topics that many current users find encouraging to listen to during their workouts.  

Price

Free

Recommended if…

You enjoy running, walking, or cycling and you’re looking for a way to make a difference in the lives of others while taking strides to benefit your personal health.  
[link-button href=”https://fave.co/2I1Q6Z9″] Download On iTunes [/link-button]
[link-button href=”https://play.google.com/store/apps/details?id=com.charitymilescm.android”] Download On Google Play [/link-button]

What the Best Workout Apps Can (and Can’t) Do

So which workout app is the right one for you? And should you even use your smartphone while exercising? That really depends on what you’re trying to accomplish.
“I think with the way modern tech has helped us advance, [apps] can only help you get to your goals quicker or understand them better,” Allen says. “They allow you to explore and find more opportunities to be successful instead of just following something you heard from a friend or a fellow fitness fanatic. It opens up that many more opportunities.”
But even the best workout app isn’t a replacement for a personal trainer. A workout app can’t study your form, warn about nutritional deficiencies, or tell you to slow down when you’re overexerting yourself. Those are important considerations to keep in mind.

Take fitness apps’ suggestions with a grain of salt, especially if you’re trying to manage your weight. If you’re making major lifestyle changes, speak with your doctor or dietitian to be sure that you’re pursuing a healthy course of action.

Otherwise, have fun—the best workout apps can really enhance your training, even if they can’t quite do everything for you.  

Some of us endure more aches and pains than others, but muscle soreness is a fairly universal experience. Since muscle tissue covers the entire body, muscle soreness can be felt almost anywhere. From stiff shoulders to nagging IT bands, your soreness can paint a picture of what’s happening beneath the surface.
Whether we’re setting a personal best at the squat rack or busting out a 60-hour work week, we can feel the somatic manifestations that indicate the residual impact of our efforts and lifestyles, and in many cases that means muscle soreness. The question then becomes, “What does this soreness mean for me, my body, and my routine?”

Understanding the Pain

Suffice it to say, muscle pain can be the result of a variety of causes including but not limited to tension carried in one area of the body, stress-related exacerbation, overuse during exercise, or even injury. Understanding why you’re feeling post-workout muscle soreness and how to approach it can be confusing, but we’re here to help!
As irritating as it may be, soreness after an intense workout is completely natural. It’s a sign that your muscles are benefiting from the applause-worthy effort you’re allocating to your training. Most active individuals have experienced a broad spectrum of muscle soreness throughout their journey, ranging from intra-workout exhaustion to struggling to climb the stairs the next day. The latter can often be the most severe form of muscle soreness, plaguing individuals with swelling, muscle aches, stiff joints, and even weakness in the hours following the sweat sesh.
If you’re keen on understanding these processes on a scientific level, here’s a crash course: The brief burning associated with effortful training and longer-lasting pain are both influenced by the same molecules in the body. The pain receptors associated with muscle soreness only respond with feelings of fatigue and pain when the specific molecules are present and grouping with one another. What often contributes to the transition from short-term burning to true delayed onset muscle soreness, or DOMS, may be a markedly stronger concentration of these molecules in the muscle and surrounding connective tissues.
Combining this biochemical reality with exercises that increase the likelihood of tears is one sure-fire way to wake up feeling nasty.

The Dreaded Delay

Delayed onset muscle soreness, aka DOMS, varies from the typical muscle soreness that develops during exercise. Instead, DOMS emerges “12-24 hours after the exercise has been performed and may produce the greatest pain between 24-72 hours” afterward according to the American College of Sports Medicine (ACSM). Whether someone notices their pain peaking on, say, the second or third day after an intense workout is highly variable. This is essentially due to the nature of human beings as bio-individuals. Also noteworthy?  Preexisting inflammation, accumulating stress, and even dehydration can also influence how muscle aches manifest, potentially accelerating or complicating the process of post-workout soreness.
There are a wide range of activities that have the potential to cause DOMS due to the biomechanical processes involved. During heavy training, microscopic tears are made in the tissues and fibers of the muscles actively being used. Individuals are most likely to experience this and the resultant muscle soreness when they’re introducing new training stimuli. This can include trying out a new mode of exercise, increasing weight in the gym, or amplifying the volume of the training load.
According to the ACSM, individuals who routinely take part in strength training (i.e. bodybuilding and weightlifting), decline walking, jogging, step aerobics, and jumping are especially prone to experiencing DOMS. These activities are commonly associated with microtears in the muscle due to the dynamic eccentric motions they involve. During an eccentric exercise, the muscle is lengthened. Conversely, a concentric exercise involves a shortened muscle. For example, you perform a concentric movement as you curl a dumbbell, contracting and shortening the bicep. You perform the eccentric portion of the movement as you lower the dumbbell back to the starting position, with the bicep fully stretched and elongated.
With that said, if you see that your personal trainer is planning out a gnarly day of “negatives,” get ready for some pain. This type of workout has the athlete focusing on eccentric movements more than usual, with greater tension and time spent in the elongated portion of each lift. The same goes for the runners who opt for sprinting down the hills of their weekly courses as opposed to taking a more graceful (and less high-impact) walk. That quick escalation in force is sure to cause a reaction, and—depending on a person’s fitness level—some muscle soreness during and potentially after the activity.

Busting the Muscle Soreness Myths

Muscle soreness is just lactic acid buildup, right?

Wrong. This is one of the most common myths floating around conversations on post-workout pains. In fact, lactic acid is not a component of DOMS at all. During exercise, our bodies break down molecules for energy. During this process, it’s normal for cells to become more acidic, which is typically at the root of the muscle-burning sensation you feel toward the end of your WOD. Lactate is one of the byproducts of this process, but what many people don’t realize is that lactate is actually cleared from the body within 30 to 60 minutes of finishing a workout, which means it isn’t causing the soreness you’re experiencing hours or days after your sweat sesh.

No pain, no gain!

Truth be told, soreness alone is a poor indicator of training intensity or future muscle growth. While you should feel a bit of soreness following a workout, no one should be avoiding squatting down to the toilet the next day. Given the long list of confounding variables associated with the presentation of DOMS, it’s impossible to use its symptoms as a one-stop shop for determining who’s a better athlete. Mild discomfort may be healthy, but severe pain is in no way desirable. Pushing yourself beyond the onset of sharp pain in hopes of achieving your daily goal only increases the likelihood of injury.

Should you push through the pain?

From professional athletes to everyday asphalt kickers, everyone is susceptible to the discomfort of delayed onset muscle soreness. In fact, it’s inevitable. That being said, the severity of the pain tends to decrease as individuals increase the consistency of their training. This means that you’re likely to feel less sore when your workouts become a daily habit.
Because new stressors are one of the predominant causes of DOMS, it’s normal for an individual to feel less soreness during their third or fourth week of exercise than they were during week one. With time, your body learns to adapt to your high demands. Remember, a little pain is a sign that your muscles are recovering and rebuilding. In fact, the ACSM explains that “just one bout of soreness-producing exercise actually develops a partial protective effect that reduces the chance of developing soreness in that same activity for weeks or months into the future.”
Our bodies eventually learn to distribute the workload evenly, which thwarts microscopic damage in the muscle tissue, presenting both a blessing and a curse. This is the same reason it’s so important to frequently introduce novel stressors into your training regimen. As annoying as DOMS may be, those microtears and subsequent rebuilding are crucial for growth. Without new stimuli, the body’s natural modifications toward greater efficiency can impede long-term goals. If you’ve ever experienced a plateau in your journey, this may be the underlying cause.
If you can push through the grueling muscle soreness and continue to shock your muscles during your training, they’ll develop into larger and stronger tissues. According to Monica Vazquez, a NASM-certified personal trainer, a fair amount of trauma in the form of microtears (nothing bigger, friends) is an essential step in stimulating the protein production that contributes to growth. Whether you’re heading to the gym to tighten up your tummy or feather your quads, don’t shy away from a few DOM-induced twinges.
If the pain is a bit too much to push through, simply take a step back from your original plan and opt for a less-demanding load. This can range from dropping your deadlifts to a slightly lighter weight to skipping the gym altogether and jumping into a cycling class to get your blood flowing rather than spending the day on the couch! Still too much? Head into your local yoga studio for a vinyasa flow and a few blissful moments in savasana. The bottom line is there’s no reason to stop exercising altogether.

How can you relieve the ache?

First things first, let’s discuss preventative methods. While there are indeed a few tricks to help with easing the symptoms, averting the onset of DOMS altogether is—of course—the ideal. The ACSM explains that one of the best ways to prevent muscle soreness is by gradually progressing through a new program. This gives the muscle tissue sufficient time to acclimate to the new stress while still ensuring a decent workload for muscle development. While there can still be a novel stimulus, the body will be capable of adjusting in a way that minimizes the severity of symptoms. This won’t sidestep all soreness, but will certainly ease things up enough for you to walk without a limp.
Between sessions of exercise, give your body appropriate time to recover. It’s important to understand that this can be done without taking rest days. Instead, try to engage different muscle groups by alternating types of exercise. If you went on a 5k trail run on Monday, perhaps your Tuesday workout will involve a swimming cap and pair of goggles. If you’ve just trained legs, wait two to three days before returning to the gym for another taxing leg workout. Instead, think about incorporating a few upper body splits within that time frame.
Unfortunately, there is very little evidence that treatment strategies significantly decrease the recovery time associated with DOMS. That said, there are a variety of anecdotal recommendations for easing the symptoms of muscle soreness. Keep in mind that the reduction of pain does not necessarily represent recovery. Sometimes it’s just a Band-Aid effect, but that doesn’t mean there’s anything wrong with seeking relief from DOMS. Just keep in mind that these strategies may help diminish the pain, but the underlying muscle damage is still present.

Take a dip (or turn to the freezer).

The ACSM notes that ice pack application may be helpful, and this is backed by a study on cold water immersion (CWI) for athletes. One key finding in this randomized control trial was the impact of being immersed in 6° C water for 10 minutes. This was the most successful treatment for reducing muscle soreness and painful stretching. For ladies at home, this would be the equivalent of an ice bath. While beneficial and applicable for athletes, a frozen ice pack will have similar, spot-treatment effects for those who prefer a less extreme method.

Reach for a latte.

A turmeric latte, that is. Loading up on turmeric—or more specifically, curcumin—can help you address your muscle soreness. It’s one of the most potent compounds in turmeric and what gives the spice its natural orange–yellow tint. This small molecule “exerts potent anti-inflammatory effects.” Curcumin has also been shown to significantly reduce pain and may even help with strength loss. However, it has poor oral bioavailability, meaning that our bodies are incapable of absorbing the amount it would take for us to experience its maximum benefits. This issue can be resolved and the effects enhanced by pairing turmeric with black pepper.
If you’ve been waiting to try a few homemade curry recipes, now is the perfect time! Another option is the increasingly popular golden milk latte. Whether you elect to pick up a mix from the local grocer or blend your own, pairing it with a steaming a cup of almond milk may hit the spot. For maximum benefit, you can dose up to 8g of curcumin or turmeric, which is the equivalent of about two teaspoons.

Stretch and release.

In addition to applying ice packs and ingesting a decent dose of turmeric, you can also gently stretch your sore muscles and take part in stress-relieving activities. Stretching—whether this is done with a yoga flow, a foam roller, or an easy cycling session—can target the affected muscle tissue and ease out the tightness associated with sore muscles. To build on this relief, meditation can have a more extensive reach and help with reducing tension throughout your entire body.

Should you see a doctor?

While muscle soreness is often benign, this isn’t always the case. In some cases, the aches and pains could be symptoms of a more serious health concern—especially when the pain is consistent and you are without relief. If you feel any of the following possibilities may apply to you, you should schedule an appointment with a doctor:

• Significant pain that arises without a distinct cause
• Pain that occurs with a rash
• Pain that begins after a tick bite
• Pain accompanied by redness or swelling of the limbs
• Pain that develops after a change in medication
• Pain that occurs with a fever

If your muscle pain is accompanied by any of the following symptoms, you could be experiencing a medical emergency. In these cases, secure a ride to your local hospital or walk-in clinic as soon as possible:

• Sudden water retention
• Reduction in urine output
• Darkened urine
• Difficulty swallowing
• Vomiting
• Difficulty catching your breath
• Stiffness in your neck
• Inability to move the affected area of your body

I chase after my kid all day, y’all. I get my professional work done while he’s sleeping.
House and home? Ha!
My chore list just seems to get longer every time I look at it, and yet somehow, I am supposed to also find the time to workout?
Ha. Ha. Ha.
It’s hard to tap that motivational well when all I want to do is eat clearance Valentine’s candy and take a nap, but according to one study, just two weeks of inactivity is enough to reduce muscle mass, slow your metabolism, and increase risk for certain diseases like type 2 diabetes.
Yikes!
Maybe you’re a new mom. Maybe you struggle to get out of bed in the morning. Maybe you have long workdays. Maybe you’re juggling all three scenarios!
If you struggle to find daily fitness motivation because you’ve got a zillion other things going on your life, here are expert tips that’ll encourage, empower, and motivate you to exercise on those days when you just can’t even.

Rise and shine! How to Find Your Morning Fitness Motivation

My cousin gets up at 4:00 every morning and runs five miles before she heads off to her job as pediatric dentist.
I think she’s totally nuts.
Why would you willingly leave your cozy bed to go running at zero dark thirty?
It might not be my cup of tea, but studies have shown that working out in the morning does have its benefits. According to one study by Anne McTiernan at the Fred Hutchinson Cancer Research Center, morning exercise like a brisk walk or light stretching improved overall sleep quality for participants. Those who exercised in the evening, on the other hand, reported no improvement in sleep habits.
Researchers at Northwestern University have also shown people who got most of their vitamin D from early morning sunshine had lower BMIs than those who were exposed to sunlight later in the day. Exposure to early morning sun may help keep your circadian rhythm (your body’s natural clock) on track, helping you boost your metabolism and maintain a healthy weight.
If you’re an early riser who loves to start the day with a quick yoga flow or a half-marathon training session, keep up the good work!
If, like me, you struggle to get up in the morning, Cassy Velez, a NASM Certified Personal Trainer and ACE Certified Group Fitness Instructor, says “I think the most integral thing that someone can do for themselves in order to ensure that they stay motivated over time and reach their goals is to set their goals properly from day one.”  
Instead of focusing on results (like losing 10 pounds), Velez says that setting process-oriented goals can give you sustainable fitness motivation, even if you’d rather sleep in.
Process-oriented goals are more achievable, Velez explains, because “there are so many external factors that we can’t control on the way to achieving a specific goal. … What you can control is the process and the actions you’re going to take. If you focus on the process, you’ll almost always hit the goal anyway because you’re taking the necessary steps to get there.”
Want a good example of a process-oriented goal? How about committing to one fitness class or sweat sesh a week? Fit it into your established schedule and build a routine up around it. If you’re going to a 7 a.m. barre class Mondays before work, make yourself breakfast Sunday night and treat yourself to a coffee on the way into work. Want to swim for 45 minutes every Thursday before picking the kids up from school? Go early enough to blow dry your hair before leaving the gym and get a good spot in the carpool line.
Rather than focusing on your waistline or shedding pounds, stick to your schedule and enjoy the transformations that come from committing to yourself.

One is the Loneliest Number: Where to Find Fitness Motivation When Your Gym Buddy Deserts You

I am not a person who likes to exercise alone. I need a buddy to encourage me and help distract me from the fact that I’m exercising.
So, when I moved away from my BFF and CFM (Chief Fitness Motivator), I struggled to maintain my motivation to exercise.
While I did miss catching up on the latest Bachelor drama with my bestie, what I missed most was the encouraging emotional support she provided during our workouts. I tried motivational workout apps, but it just wasn’t the same.
If you’re struggling to find the inspiration  to workout alone, Janis Isaman, owner of Calgary-based My Body Couture, a private, one-on-one fitness studio, speaker, movement specialist, and nutrition coach, says that signing what’s called a “commitment contract” with yourself can be incredibly helpful.
“One study found that, just like smoking cessation and retirement savings, people respond with action when they sign contractual agreements,” says Isaman. “Not only that, but they can be encouraged to choose longer durations and higher commitment.”
Commitment contracts can help you stick to a plan, especially if you’re struggling to motivate yourself to work out solo, because you’re obligated to complete the terms of the contract.
I tried Isaman’s suggestion, and used this template to create a fitness motivation contract for myself. I printed it out and stuck it on the fridge, and now every time I see it, I’m reminded that I made a promise to myself to work out. So far, I haven’t skipped one solo workout. What’s more, I’m actually starting to enjoy it.
Isaman’s last piece of advice?
“Contracts are a proven way to help meet your goal. Remember that these aren’t New Year’s resolutions, so take your time before you sign one. Learn about your own personal motivations, develop a tracking tool (there are paper and online journals available) and take the time to customize a truly usable and unique document that is as mentally as powerful as a contract you would sign for a living space, relationship, or employment situation!”

Working 9 to 5? Skip happy hour and head to the gym instead.

I know, I know.
If your only free time to exercise is after work, it’s nearly impossible to find the motivation to go to the gym, when all you want to do is snuggle with your pupper, see what Princess Margaret is up to on The Crown, and call it a night.
But research recently published in the Annals of Internal Medicine suggests that sedentary behavior (like sitting at a desk all day for work) can lead to earlier mortality.
I don’t know about you, but I have big plans to spend most of my retirement in one of those luxe cabanas on the water in Tahiti, so after reading this study, I started moving more during the day.
If your eventual retirement isn’t enough of a fitness motivator, banishing negative self-talk may help you drum up the extra willpower  to hit the gym after work.
Alexandra Allred, a member of the first U.S. women’s Olympic bobsled team and an adjunct professor of kinesiology at Navarro College, says that motivating self-talk is key for success not only in the gym, but in your work life as well.
“For years, I have talked to my own everyday fitness class participants about how they talk to themselves,” says Allred.
How often do you find yourself saying things like, “If I weren’t so bad at my job, I wouldn’t have to stay late and skip the gym,” or “If I could just lose twenty pounds, I think everything would be better”?
“Most people view these as the proper motivational self-talk tools to lose weight, join a gym, push harder, et cetera,” says Allred. “In actuality, these are roadblocks. It sounds so basic, but when a person learns to talk to him or herself in more positive tones, there is a noted shift over time. Positive and proactive self-talk doesn’t happen overnight, so neither will the changes. Just as it takes time to properly lose weight, it takes time to learn how to do … what I call P and P self talk.”
Allred recommends replacing your “if” statements with “I will” statements for fitness motivation.
Start your workday by saying, “I will rock this presentation, and I will go to the gym today.” Repeat this statement as often as you need to, especially when you find yourself tempted to skip an after-work sweat session.

Fitness Motivation for When Your Mental Health is Suffering

Sometimes our lack of motivation to work out is rooted in our mental and emotional well-being. It’s no surprise that many people who struggle with  anxiety or depression struggle to prioritize exercise.
While information from the Anxiety and Depression Association of America suggests that regular exercise can help elevate depressed moods and reduce anxiety, fitness motivation is the last thing on your mind when you’d rather get back in bed or feel anxious about (or even petrified of) engaging yourself physically, going outside the house, or putting yourself in social setting you’d rather not face.
Unfortunately, mental health disorders often sneak up on us. Too often, you may not even realize you’re suffering from depression or anxiety, but according to a resource hosted by the Department of Health and Human Services, if you find yourself unable to get out of bed, losing interest in things you used to love, or feeling hopeless on a regular basis, you may be suffering from undiagnosed depression.
First, know that you don’t have to suffer alone. Reach out to a professional, a friend, or a family member who you trust to support you in finding the help you need.
If you’re having suicidal thoughts, stop what you’re doing and text or call the Suicide Prevention Lifeline.
Claudia Luiz, a psychoanalyst and author of the forthcoming textbook, The Making of a Psychoanalyst says, “It takes a lot of courage and experimentation to know what will and won’t work for you, and then you need the self-love to give yourself the gift of beauty and health. Once you do the deeper work on yourself, finding the courage and self-love to come up with a truly and deeply enjoyable program, executing it will not be very far behind.”
Do try to incorporate exercise into your self-care plan—even if it’s really hard at first. Go for a short walk around the block, a swim at the local aquatic center, or a bike ride in the park. If you’d rather not be around others at a gym or community center, try hiking. Stanford researchers found walking in a natural area for 90 minutes “showed decreased activity in a region of the brain associated with a key factor in depression.” Not up for leaving the house? Unfurl your yoga mat and follow along with a yoga flow from the comfort of your living room.

Baby on Board: Postpartum Fitness Motivation

Even though you may desperately want to lose your baby fluff, all you’re really motivated to do is get some much needed  sleep whenever baby will allow it.
But exercising isn’t just good for mom, it’s good for baby too.
“When my son was six weeks old, I was cleared to return to regular activities by my doctor,” says Julie Lohre, women’s fitness expert, IFBB fitness pro, certified personal trainer and nutrition specialist, and fitness magazine cover model and contributor. “Workout time become my own personal me time … something of a mental health break that allowed me to come back to my baby an hour later energized and re-focused.”
Lohre says to tap into your fitness motivation post-baby, you first need to acknowledge that your health and fitness are not just important to you; your level of well-being will impact how well you can care for your baby.
The first thing you need to do?
Instead of using the scale as fitness motivation, throw it out!
I’m serious. You just had a baby. Cut yourself some slack. While many people will tell you that nursing helps you drop the pounds faster, I found the opposite to be true. My body held onto every calorie because it required extra fuel to make the nutritious milk my little nugget needed. So don’t focus on your weight—focus on the fact that your body just grew and is literally creating food for another little human.
Also, there’s nothing like treating yourself to a little new exercise gear to bump up your fitness motivation. When you have the right gear, like the right jogging stroller or sports bra for your new, milk-filled breasts, it can make all the difference. You might find that you actually love working out when your boobs aren’t flopping around like two bota bags. I know I did!
Finally, to tap your fitness motivation post-baby, you first need to acknowledge that your health and fitness are a top priority.
“The difference [working out after baby] made in my attitude was incredible,” says Lohre. “So often, I see new moms that feel as if they are losing their own identity.  By making fitness a priority, they can gain back a piece of themselves and be better moms for it.”