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Healthy Lifestyle: Feel Better in Only 10 Days

Healthy Lifestyle: Feel Better in Only 10 Days

When was the last time you really made time for yourself? Took a close look at your fitness goals? Or thought about changing your habits? Let’s be honest – it’s usually tough to find the time in all the stress of everyday life. That’s why we’ve put together a 10-day challenge for you. Each day there is a small task to help you bring more fun, health, and fitness into your life.

Our tip:

Download the checklist. That way you can check off a challenge every day. You don’t have to complete them in the order they appear – the important thing is that you complete one per day. You can also repeat a challenge if you want.

You think our challenge is awesome? Share this blog post with your friends on WhatsApp, social media, or e-mail – it’s so much more fun together! And don’t forget to tag us in social media with @runtastic and #runtastic so that we can all motivate each other.


Fitness Motivation: 4 Top Tips to Get Moving Again

Fitness Motivation: 4 Top Tips to Get Moving Again

So, you have started with your training. Everything is going great, and you are full of ambition to achieve your fitness goals. It feels like you have to keep holding yourself back so your body doesn’t get too much of a good thing. But after a few weeks, you don’t want to leave the sofa anymore? Don’t worry, this is completely normal and it can happen to anyone.

What you need now is your own personal motivation strategy to stick with your plan:

Woman training

 1. Visualize Your Success

The more often you imagine something, the greater the chance is that your idea will become reality. That’s also how it works with your goals. Would you like to lose weight? Then you should envision your weight loss over and over again. Imagine how it will be to reach this goal. Imagine your result, your goal with all your senses. How do well-trained muscles feel to the touch? How will they look in the mirror? Also, use the power of language and keep encouraging yourself: “I can do this, I’m not afraid, I just have to hang in there, it will make me stronger.” Program yourself for success! Self-doubt is the biggest killer of your mental strength.

2. Nip Boredom in the Bud

Of course, your motivation and performance can fluctuate from day to day. Sometimes, you will feel fit and full of energy and on other days, you will feel weak and lack energy. The causes of this are not only physical – often it is just your mind playing tricks on you. Muscle building has to be fun and you have to achieve results – otherwise, your motivation will suffer. So, don’t give boredom a chance. Introduce some fun and variety with these tricks:

  • Work Out with Your Friends

Training with friends is fun and boosts your motivation. Set workout sessions can also help you stick with it. A training partner can provide encouragement, and you can help each other through a motivational slump.

Friends workout

Friends workout

  • Try a Change of Scenery

You don’t always have to work out in the same place. Mix things up a bit and work out in different places – on the patio, in a park, or at home in your living room.

  • Listen to the Right Music

The right beat can push you to peak performances and really motivate you. Is there a special song you like? Then use it to motivate yourself and get your emotions involved. Motivational photos, videos, or quotes can give you a boost and increase your desire to work out.

3. Work Out in the Morning or Right After Work

As the day progresses, your weaker self grows stronger and stronger. Once you get home from work and relax on the sofa, there’s no getting up again. Try to outwit your weaker self and go for a run or do bodyweight training in the morning.

Home workout

Home workout

You’re not a morning person? All you have to do is clear away all the obstacles keeping you from exercising after work. For instance, pack your gym bag the evening before and take it with you to the office. This way you can go right to the gym after work or go for a run. You’ll be so happy afterward that you’ve worked out and can collapse on the sofa and relax.

4. Challenge Yourself with Training Plans

There’s nothing better than achieving your fitness goals. But you need new challenges if you want to continue exercising on a regular basis. How about a new training plan?

Whether you choose a 12-week bodyweight training plan or a running plan, the important thing is that you stick with it and that your workouts are fun. This is the only way to have lasting success.


Fight Stress and Exhaustion >> How Sports Can Help

Fight Stress and Exhaustion >> How Sports Can Help

All of a sudden you feel it: you just want to curl up in a ball. It comes over us like a wave, we feel helpless and alone. Exhaustion is setting in, and – worst case scenario – it can turn into burnout.

We’ve all been in situations like this, where we wonder: could I have noticed earlier before it got this bad? What could I have done to address this exhaustion before it overwhelmed me? How can I cope with especially stressful days?

Experts agree that exercise is the key to success. Those who work out regularly reduce their stress, improve their mood, and enhance their mental health.

A young lady who's exhausted lying on the bed.

A young lady who's exhausted lying on the bed.

Where does stress come from?

Stress at work, in the family, or in your free time – there are plenty of reasons why the body and mind react to stress. Since every person is different, stressors are perceived differently. That’s why some situations might be a threat for some people, while others consider them positive stress or “eustress” that pushes them to a higher performance level.

In the prefrontal cortex…

…information that we take in is sorted, evaluated, and processed. When the brain is confronted with too much information, it is unable to process it. This leads to a sense of being overwhelmed. (1)

When stress occurs frequently or constantly but the body is unable to manage it, it is felt as something negative; stress hormones are released (adrenaline, noradrenaline, and cortisol), which make the body more efficient for a short time. It is preparing for fight or flight (just like our predecessors had to flee from wild animals). We want to survive, and this means running away in dangerous situations.

A young lady doing sports outdoor

A young lady doing sports outdoor

Exercise for stress reduction

The age-old physical reaction – running – still helps our bodies and minds regain balance in today’s world. (2, 3)

Physical exertion and sports…

…are controlled by the motor cortex in our brains. This takes resources away from the prefrontal cortex, which then reduces stress.

Which sport should you do regularly to clear your head?

This is where opinions diverge:

  • Many experts recommend running, because it is one of the first skills that we learn. The important thing here is to stay in the aerobic range (your breathing speeds up, but you aren’t out of breath), in order to avoid putting too much strain on your body.
  • In addition to endurance sports, regular walks can help reduce stress.
  • Yoga is another effective way to clear your head. By concentrating on your breathing, you enter a meditative state.

It’s important that you have a positive association with the sport you choose; you should enjoy doing it. There are no advantages to choosing a sport or training plan that just creates more stress, because you are too competitive or push yourself too hard. The key is to find out what is right for you. Your friend might run 10 km to relax – but that doesn’t mean this is what your body needs.


Healthy Lifestyle: Why Fitness Makes you Healthy and Successful

Healthy Lifestyle: Why Fitness Makes you Healthy and Successful

Take a moment to think about the word “fitness.” What images pop into your head?

First, you probably think about activities that really make you sweat. Maybe you imagine yourself running outdoors in the fresh air, doing bodyweight training, or taking a bike trip.

But fitness is much more than just exercise: it’s a lifestyle – and this includes a healthy diet and healthy habits along with the right amount of exercise.

Are you aware of these 3 benefits of exercise?

Fitness does more than just improve your health: it also helps you become more effective in your daily life and handle stress better.

Exercise can open the door to a more aware, successful life:

#1 You get better at time- and self-management

One big advantage of doing sports is that you become better organized. Why? Because you have to schedule your workouts well. Along with work, the household, and maybe kids, it’s not always easy to keep at it. But if you want to achieve your (fitness) goals, you have to make a plan.

Ask yourself the following questions to successfully meet your goals:  

Write the answers on a piece of paper and think about how you can schedule the individual activities in your calendar.

Setting goals on paper

Setting goals on paper

Sounds tough because you don’t have any time?

Think of these calendar entries as time for you and treat them like work meetings – that way you can’t make excuses.
You’ll quickly see improvements in your time- and self-management skills, which will also help you be more organized and efficient at work and meet deadlines.

#2 You will be more self confident and optimistic

The more often you do sports, the more committed you are to eating healthy, and the more actively you work on meeting your personal goals, the faster you will see the first results. You’ll get in shape, lose weight, build muscle, feel much healthier and happier. You’ll be more self confident – whether in your personal or professional life and success is guaranteed.   

Confident women after workout

Confident women after workout

#3 You don’t give up and stay commited

Are you someone who gets excited about things quickly? And just as quickly falls back to old habits? Try using a plan like a 12-Week Bodyweight Training Plan, nutrition or running plans to reach your goals.

Plans help you stay focused – even when it’s hard at the start. You’ll see: as soon as you finish a plan, you’ll be proud of yourself. You kept at it and didn’t give up! Persistence and consistency pay off, and you will also see the benefits in your professional life.

You’ll see: it’s not so hard to lead an active, healthy lifestyle. Exercise is fun – soon it will be part of your life and you will reap the rewards.


What Is a Healthy Way to Lose Weight? >> Read our Tips!

What Is a Healthy Way to Lose Weight? >> Read our Tips!

Cravings, yo-yo diets, and the wrong training can make it really tough to lose weight. But the right tips can bring you lasting success: these include a healthy diet as well as the right amount of exercise.

If you are ready to declare war on your excess weight, you need to be aware that…

A woman tracking her food on her smartphone

A woman tracking her food on her smartphone

…weight loss begins in your head. And you should think about why you want to lose weight. Are you doing it for yourself? Or because you want other people to like you? You will only have lasting success if you are doing it for yourself and – most of all – for your health.

…you should set medium term goals. If you plan on losing 25 kg, you will get frustrated quickly because it may not happen as quickly and easily as you thought. Set medium term goals: work on losing the first 5 kg and celebrate your achievement! Then set the next goal – you’re sure to be successful.

…losing weight should be fun! There’s no point in half-heartedly running 10 km every day, when in fact walking might be more fun. Or banning all sweets – and then spending the whole day thinking about it. 

Two people running on the stairs

Two people running on the stairs

Try running shorter distances, but run several times a week. You should also add variety: combine your fitness routine with other sports like swimming or dancing. What matters is that you’re having fun! The same goes for sweets: don’t eat every chocolate bar you find, but don’t ban everything from your diet. Find your balance – it is the key to success.

The following tips can help you burn off the first few kilograms.

And always remember these two things: change takes time and you’re doing it for yourself!

Start keeping a food diary

A study from Kaiser Permanente’s Center for Health Research suggests that you lose twice as much when you use a food diary. You don’t believe it? Then ask yourself these two questions: what did you eat throughout the day today? What liquid calories did you consume? Hmm…you can’t remember everything? Probably not. But if you want to lose weight, it’s important to create a calorie deficit. The first step is to become aware of your eating habits by tracking your food (keep a food diary). This can help you eliminate bad habits.

5 benefits of food tracking:

  1. You get a clear overview of how many calories you consume every day.
  2. Keeping a food diary reveals your bad habits (i.e. sweets and unnecessary calories) – this is the first step to changing things!
  3. Fat, protein, sugar, carbohydrates: food tracking teaches you more about nutrition and which nutrients you need.
  4. Abs are not made in the kitchen: if you want to reach your personal goals without the yo-yo effect, you  have to change your diet.

Fat burning exercise – from walking to running

In addition to changing your diet, getting enough exercise is important to stimulate fat burning.

Step 1: try walking

The first step is the most important – but also the hardest. So if you aren’t ready to start running yet because your fitness level isn’t up to par, try walking. Not only does it have a lot of health benefits – you can walk anywhere at any time! It’s also easier on your joints and boosts your metabolism.

Walking for weight loss

Walking for weight loss

Ready to take the first step?

Download the Runtastic Steps app, find out how many steps you take every day and try the Walking for Weight Loss plan. Step by step this will bring you closer to your weight loss goal.  You’ll see how much fun it is – soon you will feel much fitter and switch from walking to running.

Step 2: Run for it

Now that you are ready to start running, you probably want to know how to best shed the extra weight. We recommend regular endurance training: it boosts your metabolic rate and you continue burning calories after your workout. The afterburn effect promotes weight loss.

Running to lose weight

Running to lose weight


If you want to lose weight, you have to keep your metabolism working at a higher intensity. Always challenge your body in new ways, make sure there is a lot of variety in your running, and integrate bodyweight training. This forces your body to react to the training stimuli, and your metabolism uses more energy.

Lose weight with running plans
If you don’t know how to start running, training plans are really helpful. Set a goal for yourself, increase your endurance with each kilometer, and reach your ideal weight with tips from Runtastic experts.

Are you motivated to bring out your best? Get helpful features and tools in all apps with Runtastic Premium – you will soon start seeing success!


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