Fit in 6 Wochen: Deine ultimative Challenge für einen gesünderen Lifestyle!

Hast du dich schon einmal gefragt, wie viel du in nur 6 Wochen erreichen könntest, wenn du dich voll und ganz auf deine Gesundheit konzentrierst? In diesem Artikel möchten wir dich dazu inspirieren, deine Reise zu einem fitteren und gesünderen Leben anzutreten. Woche für Woche werden wir gemeinsam eine neue gesunde Gewohnheit in deinen Alltag integrieren und dich dabei unterstützen, dein volles Potenzial auszuschöpfen.

8 Motivationstechniken für einen nachhaltigen Fitness-Lifestyle – Weit über die Januar-Motivation hinaus

Du hast die Januar-Motivation bereits entfacht, aber wie sorgst du dafür, dass diese Glut nicht nur kurzzeitig lodert, sondern zu einem anhaltenden Feuer wird? Wir stellen dir 8 Motivationstechniken für einen nachhaltigen Fitness-Lifestyle vor, die nicht nur das Training, sondern auch einen gesunden Lebensstil umfassen.

Marisa Heinze

Tracke deine Workouts und pflanze Bäume! 1 Baum = 1 Workout

Im Zeitalter des Klimawandels sind immer mehr Menschen auf der Suche nach Möglichkeiten, aktiv zum Schutz unserer Umwelt beizutragen. Bei EVO Fitness haben wir eine innovative Initiative ins Leben gerufen, die es unseren Mitgliedern ermöglicht, ihre Fitnessziele zu verfolgen und gleichzeitig einen wertvollen Beitrag zum Klimaschutz zu leisten. Unter dem Motto "Aktiv Klima Schützen: Wir pflanzen 1 Baum für jedes Workout" arbeiten wir eng mit der Website Active Giving zusammen, um das Bäume pflanzen und das Tracking von Workouts zu vereinen.

6 TIPS FOR MORE ENERGY IN DAILY LIFE

It is not only in the winter months that energy levels can be unusually low. Often there are several factors that interact to lead to sluggishness. Today we would like to give you 6 tips on how you can keep your energy level high and avoid fatigue.

Marisa Heinze

How many steps per day are healthy?

Often it's enough if you do more walking every day. You will learn in this post, how many steps per day help you lose weight and how you can track that!

Outdoor Workout in Düsseldorf

Du bist auf der Suche nach den besten Outdoor-Workout-Plätzen in Düsseldorf? Mit vielen Parks, Uferwegen und einem atemberaubenden Blick auf den Rhein kann man in dieser Stadt aufgrund des relativ milden Klimas das ganze Jahr über im Freien trainieren. Vom Anfänger bis zum Profi ist in Düsseldorf für jeden etwas dabei - vom Yogakurs bis zur Laufstrecke. Dieser Guide zeigt dir die besten Orte für ein Outdoor-Workout in Düsseldorf.

Alternating cold and hot showers - the healthiest way to shower

Hot-cold or alternating showers - there are exceptions, as the water temperature can greatly affect showering after a workout. When to take a hot or cold shower and what the advantages of an alternating shower are, we bring you closer in this article.

Unser Ziel für Earth Day am 22. April 2022: 1 Workout = 1 Baum

Tracke deine Workouts und pflanze mit jedem Workout 1 Baum. Unser gemeinsames Ziel für den Earth Day 2022 lautet: 2022 Bäume mit EVO pflanzen! Wie viele Bäume wirst du pflanzen?

This is how you achieve your fitness goals for sure!

A healthy lifestyle is a marathon, not a sprint. Building long-term fitness requires routines and perseverance. This is not always easy, especially in the beginning

Growth Mindset and Fitness: How to train yourself to think outside the box

Mit diesen Mind-Hacks trainierst du deine Wahrnehmung drauf, die passende Lösung für dein Problem zu finden

Sporty New Year Resolutions? This is how you will get there

Das Jahr 2020 war schon eine eigenartige Angelegenheit. Gezeichnet von der Corona-Pandemie, dem Reizwort Lockdown und einem oft ganz neuen Alltag haben die Umstellungen dieses Jahr manche dazu motiviert, sportlicher zu werden, andere haben ganz schön an Gewicht zugelegt.

4 Ways Natural Movement is More Challenging than Machine Repetitions

Step outside your comfort zone: here are the 4 core reasons why you’ll get more out of natural movement workouts than machine repetitions.

The ultimate list of tech fitness gifts to offer this Christmas

With the right fitness tech, you can give your friends and family a greater chance of success in the New Year and beyond. Whether it’s to provide motivation to workout, improve performance, or help promote an overall better quality of life, these top pieces of fitness tech are sure to guarantee lots of Christmas cheer. Fitbit Versa  With a punchy, bright screen, sleek design and impressive range of fitness-focused features, the Fitbit Versa is one of the best smartwatches available. Not only will it sync with your phone to receive text messages and alert you of any calls, but you can choose from over 15 exercises, monitor your heart rate, sleep patterns and access all the stat-tracking tools you’ve come to expect from the company who kickstarted the wearable technology craze back in 2013.  Apple Watch Series 4  If you own an iPhone (and quite a few of you do) the Apple Watch Series 4 is an attractive and effective fitness tracker. It also boasts a number of exclusive features that you’ll only find with Apple Health. The Series 4 builds upon the successful foundations of the Series 3, adding swim-tracking into the mix, along with improved battery life and unique heart rate notifications that can alert you if there’s anything cardio-related that needs your Attention.  Nokia Body+  Stepping on the scales just got a whole lot more informative thanks to the Nokia Body+. These wonderful weighing scales assess your weight, BMI, total body fat and water percentage, as well as bone and muscle mass. If you’re looking to pinpoint where your efforts are going in the gym, the Nokia Body+ will let you know. It can also display the daily weather forecast, meaning you’ll never get caught in the rain if you decide to go for a run.  Samsung IconX wireless earbuds  Nothing helps motivate you more mid-run than your favourite playlist. But imagine if your headphones could detect your workout, track your calories and deliver banging tunes at the same time? Say hello to the Samsung IconX earbuds. These nifty little cans are controlled with simple taps and swipes without having to take out your phone. They’re also completely wireless, so you won’t have to worry about any wires getting in the way of your Workout. A perfect present  If you’d like to give the gift of analysing workout data, monitoring sleep patterns or simply breathing new life into tried-and-tested exercise regimes, these top bits of tech can help any lucky recipient power past their previous best. 

Own The Urban Jungle: 4 Top City Running Apps

If you’re on a weekend break, running can be a speedy way to explore the mazes of any metropolis and stick to your fitness regime at the same time. Cities are also those wonderful places that play host to a number of exciting races, so if you’re aiming to compete in a marathon or triathlon - there’s no place like the streets to train.With a blur of taxi cabs, traffic lights and pedestrians to navigate round, city running comes with its own set of challenges. But there are ways to get around them. Stop-and-go obstacles such as crossroads and roundabouts can be taken advantage of by doing squats and lunges while you wait. Cars, bicycles and other traffic can be made safer to navigate by leaving the headphones at home - it’s important to be aware of your surroundings when crossing busy intersections.For everything else - there are running apps. We’ve come a long way from stopwatches and pedometers. Now, there’s all kinds of tech to help you reap the rewards of jogging the urban jungle and make city runs that little bit easier. Here are our favourite city running apps:4 Top City Running Apps1. RunGoGet to know fresh corners of your home city or fully immerse yourself in a metropolis you’ve never been. RunGo gives you on-the-go directions, through both audio cues and visual navigation in real time. It’s a travel lovers best friend; the first ‘virtual running partner’ that uses GPS to tell you which way to turn, with options to explore new terrain whenever you wish. Forget map-memorising and hit the streets in confidence.2. SalomonBringing the beauty of trail running to urban destinations, Salomon connects runners of all levels with routes that break up routines and help you to discover new locations in your city. There’s safety in numbers, so you can enjoy the sense of community urban running. This running app is perfect to sign up for ‘community runs’ - simply pick your city of choice and pound new grounds with like-minded locals.3. RunKeeperIt’s simply got to be on the list. RunKeeper is a free mini motivator that combines GPS and community for the perfect running all-rounder. Set goals, track workouts in real time, follow personalised routines, join challenges and see your progress with this popular app. A whopping 50 million runners have it downloaded, so add your friends and share achievements with them. You can even compare workouts and see how your urban runs stack up against each other - let the competition commence.4. GlympseSometimes, no one knows which alleys and avenues you’re sprinting through - and in urban environments, you never know what or who you’ll run into. Whether you’re an early bird on empty streets or prefer a late-night, long-distance affair, Glympse keeps runners safe through its location-sharing features. Simply pick a friend or family member, set up the duration of your city run and hit send - your recipient doesn’t need the app to receive your notification and can easily track your run. Image sources and Credits:Image Credit RunGo (EVO_imgs_text_01.jpg): https://www.rungoapp.com/Image Credit Salomon (EVO_imgs_text_02.jpg): http://running.salomon.com/en/community-runs/Image Credit RunKeeper (EVO_imgs_text_03.jpg): https://runkeeper.com/Image Credit Glympse (EVO_imgs_text_04.jpg): http://www.glympse.com/

Our Feet: The Ideal Training Shoes?

There's a reason why the sole of the foot has 250,000 nerve endings. Nature evolved it to be a movement sensor. Up to the age of 4 yrs, this sensory apparatus allowed us to be highly competent movers. Think about it for a moment - as babies and young children, the feet are highly sensitive structures whose sole (pun intended!) purpose was to feel the environment. Back then, our feet were strong, mobile and elastic. The perfect training shoes. FORGETTING THE FEET Then most of us began the lifelong journey of sedentary living and poor footwear, causing us to disconnect from our feet, movement and environment. The moment we start school, this disconnect begins. We wear shoes that are sold to us as ‘protective’, causing the feet, ankles and toes to move less, and ultimately weaken. Yet as young children, our feet had all the technology we needed for optimal health and function. FOUNDATION OF MOVEMENT Movement begins from the ground up - our feet are the only body parts in contact with the ground for most of the day. Yet how many of us look after our feet in the same way as the rest of the body? We spend hours each week training our bodies in the quest for fitness, health and aesthetics. We wear clothing that allows our body to move and breathe, yet our feet remain locked up in rigid cages, slowly becoming weaker, inelastic and immobile. FOOTING THE BILL Years of abuse means we are literally paying the price on our feet. The growing prevalence of foot pain and dysfunction due to dysfunctional feet is unacceptable. But the consequent movement impairment is just as alarming. When the toes become weak (specifically the big toe) we lose the natural ability to balance and move across a stable base – as a result, the ankle may stiffen up to maintain stability and balance. When the sole of the foot stiffens (through rigid shoes and lack of use) we lose the natural flexibility that allows the foot to rock efficiently during locomotion. The result is compensatory movement further up the body. THE REMEDY: HEALTHY FEET AND PROPER TRAINING SHOES We have a plantar plate in every EVO club, because we know that good movement starts with good feet - ask any 4yr old. The plantar plate is a powerful tool for assessing foot and ankle strength, mobility and elasticity - the three attributes of a natural foot. When these are present, the foot serves as a highly effective platform for force transfer in almost every movement. In a nutshell, this means lower economy of effort and lower risk of injury. A healthy foot has all the technology it needs for efficient movement and lifelong health. If you would like to know how healthy your feet are right now, speak to one of our Personal Trainers and book an assessment with them. In addition to assessing your current foot and ankle strength and mobility, they will also show you specific exercises – called Toe-ga – designed to improve strength and mobility, and combat the effects of poor footwear. And if you’re serious about lifelong foot health and optimal movement, then our Personal Trainers will also provide guidance on selecting the best training shoes and lifestyle. If you have any thoughts and opinions around foot health, please share them with us via Facebook and Instagram.