Essential oils are concentrated plant extracts used for centuries for their healing properties. Many different essential oils can be used to improve sleep, each with unique benefits. When you know what essential oils are good for sleep, you can create a perfect blend.

Here are eight essential oils for sleep that can help improve your sleep and how to use them.

Lavender Oil

Lavender oil has long been used as a natural remedy for insomnia and other sleep disorders. The calming, floral scent of lavender is thought to help relax the mind and body, preparing them for sleep. In addition to its pleasant aroma, lavender oil is also believed to have other sleep-promoting properties.

For example, lavender oil can help reduce anxiety and improve mood. These effects may help to promote better sleep by reducing stress and worry. Additionally, lavender oil is often used as an aromatherapy treatment for headaches and migraines.

The soothing scent of lavender oil can help to relieve pain and tension, making it easier to fall asleep. If you're struggling with insomnia, consider trying a Lavender oil diffuser placed near your bed. You may find that the relaxing scent of lavender helps you to drift off to sleep more easily.

Chamomile Oil

Chamomile oil is another essential oil that has long been used as a natural sleep aid. This oil is derived from the chamomile plant and has a sweet, herbaceous scent. Chamomile oil is thought to be helpful for sleep because of its calming and relaxing properties.

For example, chamomile oil has been shown to help reduce anxiety and promote relaxation. These effects may help to improve sleep by reducing stress and anxiety levels. Chamomile oil is also believed to have anti-inflammatory and pain-relieving properties.

Ylang-Ylang Oil

One way to improve your odds of getting a restful night's sleep is to use ylang-ylang oil. This oil comes from the flowers of the tropical ylang-ylang tree, and it has a sweet, floral scent. When used in aromatherapy, ylang-ylang oil can help to reduce stress and anxiety levels.

It can also promote relaxation and improve sleep quality. If you're having trouble falling asleep, try diffusing a few drops of ylang-ylang oil in your bedroom about 30 minutes before bedtime. You can also add a few drops to your pillow or massage a small amount into your temples.

According to Kyle Zien, Director of Growth Marketing, Felix, "Ylang-ylang has a sedative effect on the central nervous system, making it ideal for use in an oil diffuser before bedtime."

Peppermint Oil

Peppermint oil is a popular natural remedy for various ailments, including headaches, digestive issues, and skin problems. However, peppermint oil can also be used to improve sleep.

The refreshing scent of peppermint oil can help to clear the mind and promote relaxation. In addition, peppermint oil can help to relieve tension headaches and muscle aches, two common causes of sleeplessness. When applied to the temples or back of the neck, peppermint oil can help to soothe and relax the body, making it easier to drift off to sleep.

Alejandra Leyva, content manager working with Climbing House, says, "Peppermint oil is one of my favorite essential oils for sleep. The minty, refreshing scent helps to clear my mind and relax my body, making it easier to fall asleep."

Marjoram Oil

Marjoram oil is derived from the herb marjoram, a member of the mint family. Marjoram has been used for centuries as a natural remedy for various ailments, including insomnia and anxiety. The oil is extracted from the leaves and flowers of the plant and is typically diluted with a carrier oil before being used.

Marjoram oil is thought to be beneficial for sleep because it promotes relaxation and eases muscle tension. In addition, marjoram oil has antispasmodic and anti-inflammatory properties, which may help relieve some symptoms associated with conditions like insomnia and anxiety.

Roman Chamomile Oil

Roman chamomile oil has long been used as a natural remedy for insomnia and other sleep disorders. The oil is derived from the chamomile plant, which is native to Europe and Asia. Chamomile oil has a calming, relaxing effect on the body and can help to promote sleep.

In addition, the oil is believed to have anti-inflammatory and antibacterial properties. Roman chamomile oil can be diffused in an essential oil diffuser or added to a bath before bedtime. It can also be applied topically to the chest or temples.

Sweet Basil Oil

The sweet basil plant has been used for centuries in culinary dishes and as a natural remedy for various ailments. More recently, research has begun to explore the potential benefits of sweet basil oil for sleep. Sweet basil oil is thought to be helpful for sleep because it contains an antioxidant called eugenol.

Eugenol has been shown to have sedative effects in animal studies, and it is also used in some over-the-counter sleep aids. In addition, sweet basil oil has a calming effect on the nervous system, which can help to reduce stress and promote relaxation.

While more research is needed to confirm the effects of sweet basil oil on sleep, this natural remedy may be worth trying if you struggle to get a good night's rest.

Clary Sage Oil

Clary sage oil is derived from the clary sage plant, which is native to Europe. The oil has a sweet, floral aroma and is known for its calming and relaxant properties. It can be used in diffusers, added to bathwater, or applied topically to the skin. Clary sage oil is most commonly used to improve sleep quality.

Inhaling the oil before bedtime can help to promote relaxation and ease anxiety. Adding a few drops of clary sage oil to your pillowcase can also help you to get a good night's sleep.

If you wake up at night, try dabbing some clary sage oil on your temples or behind your ears for a calming effect.

Bottom Line

If you struggle to get a good night's sleep, consider using essential oils for sleep and anxiety. A variety of essential oils can be used to promote relaxation and ease stress. Try using one or more of these essential oils for sleep to see if they improve your sleep quality. As you use these oils for aromatherapy for sleep, start with a small amount and increase gradually as needed.

The post 8 Essential Oils for Sleep: How To Get Better Rest with Essential Oils appeared first on NaturallySavvy.com.

Adding more greens to your diet is essential – and with just a few changes to our dietary habits, it can be an easy change to make as well. By doing so, you can boost the vitality of your immune system and overall health. 

In this article, we will discuss the benefits of eating greens and how much green intake you should aim for each day. Keep reading to learn about 8 simple and awesome ways to add more greens into your daily dietary routine!

The Power of Prevention: The Benefits of Greens

If you’ve ever looked into the benefits of eating healthy, you’ve likely heard that greens are essential for promoting overall wellness and preventing illness – but why and how?

While the promotion of eating more greens is commonly seen in the health and wellness circles, eating your daily dose of green vegetables is a crucial practice for all people. This is because greens contain many nutrients, vitamins, and antioxidants that play a critical role not only in keeping your daily health and energy high but also in preventing future health problems or conditions. 

The many benefits of eating greens regularly include:

• Gaining Essential Nutrients: Leafy and cruciferous greens contain a ton of essential nutrients including Calcium, Magnesium, and Vitamins A, C, E, B, and K. Additionally, many greens contain powerful antioxidants that can assist in the prevention of illness and disease, as well as providing crucial anti-inflammatory properties. 
• Improving Weight Management: Greens offer two key factors for helping with weight management – they are low in calories and high in dietary fiber. The low caloric content of greens means you can a lot of them without worrying about surpassing your daily limit, while the high levels of fiber help you to feel fuller for longer. 
• Boosting Immune Function: The nutrients found in all types of greens can play a major role in supporting your immune health, as well as promoting better bodily functions such as digestive and eye health. This is possible thanks to these nutrients helping to regulate the immune system and cells found within the body. 
• Protecting Against Disease: As mentioned, the vitamins and antioxidants found within greens can help in the prevention of disease. This can include chronic diseases such as heart disease, cancer, diabetes, and stroke. 

How Many Greens Should You Eat?

As part of a healthy diet, the CDC recommends eating at least 2 to 3 cups of vegetables per day. 

The CDC further states:

“Seven of the top 10 leading causes of death in the United States are from chronic diseases. Eating a diet rich in fruits and vegetables daily can help reduce the risk of many leading causes of illness and death, including heart disease, type 2 diabetes, some cancers, and obesity.”

While 2 to 3 cups of greens per day is the official recommended amount, the beautiful thing about these foods is that you can eat substantially more than this without worrying about exceeding any daily limits. In fact, we recommend eating more and incorporating 2 to 3 cups into each meal of the day.

Of course, as with any food, greens should make up one component of a well-balanced diet that consists of other essential foods such as fruits, proteins, and carbs. 

8 Tasty Ways to Add More Greens to Your Diet

Now that we have covered the crucial importance of incorporating more greens into your diet, let’s discuss the different ways in which you can begin eating more of these greens daily.

Here are 8 ideas for adding more greens to your daily diet.

1. Start a Daily Salad Habit

A salad a day keeps the doctor away!

One of the best ways to begin eating more greens is to simply aim to eat one salad per day and work up from there. Along with a basic lettuce of your choosing, you can add a variety of greens such as spinach, kale, and microgreens to really up the health factor of your salads. 

When creating your salad recipes, be mindful of the dressings you choose to add on top. We prefer to make our own with a little oil, vinegar, herbs, and spices. Certain heavier dressings – like ranch or thousand island – can add in unwanted fats or calories from sugar and artificial flavors and colors that we prefer to avoid.

2. Make an Upgraded Grain Bowl

A grain bowl is a deliciously healthy option for lunch or dinner that uses a grain base topped with your choice of vegetables, proteins, healthy sauces, and more. 

Greens naturally pair well with these green bowls and can create beautiful meals that are as tasty as they are aesthetically pleasing. Try adding greens such as arugula, bok choy, and cabbage to increase the nutrient content of your next grain bowl. 

3. Blend Greens into Your Smoothies

Want to add more greens to your diet but not necessarily a fan of their flavor?

Adding blended greens into your smoothies is a fantastic way to reach your daily recommended serving while masking the taste with your favorite fruits and smoothie proteins. Greens pair excellently with a wide variety of smoothie ingredients like strawberries, blueberries, bananas, apples, and kiwi!

4. Find a Side Dish You Love

If you’re a fan of routine when it comes to your meals, then you should seek out one to two greens that make delightful side dishes you would love eating again and again. 

This can be the perfect opportunity to bust out the cruciferous greens – such as broccoli or brussels sprouts – to create a satisfying side dish that keeps you full. Pair these with extra virgin olive oil and fresh garlic for a flavor boost that doesn’t sacrifice these veggies’ healthiness. 

5. Make Green Juice

Green juice is similar to a smoothie but with a more liquidy texture. By drinking green juice in the morning, you can experience a natural energy boost without the need for caffeine. Plus, green juices are excellent for improving your gut health.

To make a homemade green juice, you will need a juicer and some mason jars for storing. We recommend using greens such as kale, celery, and cucumber. Make this juice tastier with a splash of citrus, such as orange or lemon. 

6. Use Greens for Pesto

Pesto is a delicious sauce crafted primarily from basil, a green herb often found in Italian cooking.

However, pesto is also a highly versatile sauce that can be adjusted according to your taste buds and necessities. As such, you can add in extra greens – like spinach and kale, or even broccoli – to make a greener pesto with greater health benefits. 

7. Make Homemade Kale Chips

Toss out that bag of salty processed potato chips and preheat your oven or air fryer – we’re making homemade kale chips!

Kale chips are an awesome snack alternative that can provide you with the saltiness and crunch you desire, all while also giving you your daily dose of greens. 

All you need is a little bit of olive oil and a dash of salt tossed with your lightly-chopped kale – then pop those in a 350 degree Fahrenheit oven for roughly 10 to 15 minutes.

8. Incorporate Green Powders for Ease & Simplicity

While adding more greens to your diet can be easy once you have built a routine around it, getting started can feel difficult – especially as you add more items to your grocery shopping list.

To skirt around this problem, try out natural greens powders that contain your daily dose of greens in just one-to-two scoops. A green powder is made from dried vegetables that have been ground into powder form for ease of use – plus, they last a whole lot longer than fresh veggies. 

Green powders are great for adding to smoothies, juices, grain bowls, sauces, and so much more!

[Editor's Note: We love the convenience of greens powder! Our favorite is made by Wakunaga.]

Bottom Line

We all need our daily greens – and with the above 8 ideas, you can improve your dietary habits and add more green vegetables to your meal routine in no time.

Try each of these ideas to figure out which best fits your current lifestyle and schedule – and remember, even small changes can go a long way in improving your health and boosting your immune system, so take your time finding out what works for you. 

Author: Isabella Adams – Isabella is an experienced nutritionist and a passionate freelance writer. She uses her knowledge and experience to write about trending nutrition topics and develop a healthy and joyous relationship with food and the body. Her tips help to make healthier lifestyle choices.

The post Tasty Ways to Add More Greens to Your Diet appeared first on NaturallySavvy.com.

Ingredients

¾ cups chopped cooking or sweet onion
1 tbsp coconut oil
2 cups vegetable stock (or filtered water)
2 cups diced butternut squash (washed and peel on/off*)
2 cups diced sweet potatoes or yams
1 cup chopped apple** with peel (cored)
¼ – ½ tsp Himalayan or grey salt
1 tsp ground cinnamon
Pinch of ground pepper
½ tsp ground nutmeg, optional

*The peel generally isn’t waxy or too hard on this type of organic squash. It can be made with the peel. Often vegetable skins contain many essential vitamins and minerals. phytonutrients, and added fiber.
**If you are using a non-organic apple, remove the peel.

Directions

1. In a large pot (at least 2L) on the stovetop over medium-high heat, place oil and saute onions until translucent.
2. Add the stock/water, squash, potato/yam, apple, seasonings, and stir and bring to a boil.
3. Turn down the heat and simmer for 25-30 minutes with the lid partially on. Check squash and potato tenderness and also taste and adjust seasoning if needed.
4. When cooked, turn off the stove and move to another element. Puree with hand emersion, or let it cool slightly and puree/semi-puree in 2-3 batches in a blender or food processor (check to see what food temperature your appliances can handle).
5. Place pureed soup in another large pot or heat-proof bowl. Serve at warm temperature or re-heat the portions for serving.
6. Optional: top with ground cinnamon or small apple slices.
7. Place in glass container or jar and store in the fridge for 2-3 days.

Makes 7-8 cups.

Melanie Cornacchia is a Registered Holistic Nutritionist who educates on skin conditions, balancing hormones, and gut health through practical and natural solutions. She encourages and inspires you with tools and resources as you move towards your wellness goals. Confidently know what feels right, invest in your wellness, and begin to feel your best! Practice simple daily routines and see the difference, even the smallest actions produce outcomes overtime. Connect with her on IG @melaniecornacchia or melaniecornacchia.com for inspiration and recipes.

More Soup Recipes:

Autumn Leek Soup Recipe

Broccoli and Cauliflower Soup Recipe

Lentil Soup Recipe With Kale and Sweet Potatoes

The post Butternut Squash, Sweet Potato, and Cinnamon Apple Soup appeared first on NaturallySavvy.com.

Skin Care Tips To Beat The Summer Heat

1. Follow A CTM Routine

The basic CTM (Cleansing, Moisturizing, And Toning) routine is beneficial for the skin all year round. Here’s what it entails: 

• Cleansing: Cleansing is the first step of any skincare regimen. It eliminates the dead skin, excess oil, dirt, grime, and pollutants to leave you with fresh and clean skin. You can use mattifying or clay-based cleansers that will absorb all the dirt on your skin and leave you feeling clean and refreshed.

• Toning: Toning helps cleanse any residue, shrinks the pores, and prevents clogging. It balances the skin and prepares it for better absorption of moisturizers and creams. Go for alcohol-free toners that do not dry the skin out.

• Moisturizing: Moisturizing helps hydrate the skin and strengthen its natural barrier. Optimum moisture levels help in skin renewal by activating collagen production. It also improves the skin’s elasticity to make it firm and young. For summers, water-based moisturizers are the best choice due to their non-greasy and lightweight formulas that feel comfortable throughout the day.

2. Don’t Skip Sun Protection

Summer is when you need to up your sun protection game. A good natural broad-spectrum sunscreen helps prevent sunburns, pigmentation, and oxidative damage caused by harmful UVA and UVB rays. But applying a thick, cream-based sunscreen in the summer to protect your skin from the UV rays is not feasible. Instead, go for a non-greasy, water-based, and lightweight sunscreen that lets your skin breathe without looking shiny. Ensure it has SPF 30 or higher and reapply every couple of hours to keep your skin protected.

3. Indulge In Face Masks And Face Packs

Your skin can easily get stressed and look dull in the scorching summer heat. Thus, it is vital to keep it nourished and protected. Use a cooling and rejuvenating face mask to beat the heat and protect your skin from tanning and burning. Look for ingredients like oatmeal, aloe vera, clay, cucumber, green tea, licorice, and chamomile.

Face masks help in exfoliating, hydrating, and moisturizing the skin, based on the ingredients in them. They form a layer over the skin and nourish it from within.

Read on for more DIY Beauty ideas

4. Go Light With Makeup

Wearing heavy makeup during the summer can make your skin feel heavy, shiny, and oily and requires multiple touch-ups. To top it all, sweat and humidity can take a toll on your skin’s texture and cause breakouts. Hence, use light makeup just to give a subtle tint of color to your skin. Water-based formulas work well in summers. Stay away from heavy and greasy products that don’t let your skin breathe.

5. Focus On Eye And Lip Care

Your eyes and lips are probably the most sensitive areas of the face and require intensive care. Protect your eyes from UV rays by wearing sunglasses whenever you step out. De-stress your eyes at night with night serum or cream to prevent puffiness, discoloration, and dark circles. 

For lip protection, apply an SPF-based lip balm daily. Scrub away the dead skin and dullness two to three times a week using a mild lip scrub.

Learn about what's really in your lip balm

6. Get A Manicure And Pedicure 

Not just your face, other body parts that are frequently exposed to the sun, such as your arms and feet, also need to be cared for.

Foot care is essential so that you can flaunt your tan-free and clean feet in sandals and flip-flops. Scrubbing your feet in the shower can be extremely helpful in preventing tan and dead skin. You can also opt for a full-fledged pedicure session every 15 days to ensure complete foot care.

You can’t prevent your arms and hands from getting tanned during the summer, especially if you are fond of wearing sleeveless clothes. Hence, daily care is essential. Exfoliating the dead skin from your arms once a week can help remove tan and leaves them smooth and clean. 

7. Hydration

Keeping hydrated is the key to maintaining healthy skin during the summer. It quenches the skin’s thirst and prevents dullness. Therefore, always carry a water bottle whenever you step out. Fresh fruit juices, coconut water, or electrolyte powders are also great ways to keep your body functioning and your skin hydrated.

8. Invest In Anti-Aging Products

The harsh sun rays and free radicals damage your skin and lead to the signs of aging. Investing in good anti-aging products can help reverse this damage to a certain extent. As you age, your skin starts to lose collagen and develops fine lines and wrinkles. The best line of defense for mature skin is to use retinoid or similar products like bakuchiol after consulting with a dermatologist. Try face oils and serums containing hyaluronic acid, niacinamide, and vitamin C to keep your skin nourished and hydrated. Use intensively moisturizing night creams with anti-aging ingredients like peptides, ceramides, coenzyme Q10, and AHAs (alpha-hydroxy acids). 

Bottom Line

The summer sun can damage your skin and make it look dull and lifeless. Not anymore! Following the tips given above can help you flaunt hydrated, clear, and problem-free skin all through the season. Enjoy your days in the sun! 

Author Bio: 

Nisha is passionate about writing and loves to share her thoughts with the world. She has written many articles on yoga, fitness, wellness, remedies, and beauty. She keeps herself updated by going through interesting blogs every day. This fuels her passion and motivates her to write appealing and engaging articles. She is a regular contributor to StyleCraze.com and a few other websites.

The post Tips for Taking Care of Your Skin This Summer appeared first on NaturallySavvy.com.

What's The Best Time to Drink a Protein Shake?

There is no wrong time to consume a protein drink. It is loaded with essential ingredients, so gulping one any time of the day can help nourish your muscles whether you have it post-workout, for breakfast, lunch or a snack.

Best consume in 1 hour

According to Alan Aragon from Men’s Health, consuming protein within 20 minutes is conducive to muscle strength. On the contrary, a study objected, and they say intaking protein within 1 hour is more suitable. 

Additionally, there is no significant difference whether you prefer it pre or post-workout. The amino acids and protein synthesis are elevated for one to three hours after it is consumed. 

The effects of protein for post-workout exercise are higher, and there will be a diminishing effect with time. However, it doesn’t mean the magic window shuts down after 1 hour. Therefore, it is advisable to consume protein shakes within an hour of working out.

Protein Intake Plays a Vital Role

The important part is really protein intake not necessarily timing.

A good rule of thumb is to focus more consistently on working out and consuming sufficient protein each day. That said, it is best to keep protein intake around 80mg in a day.

Mixed Berries Protein Shake

Mixed berries are high fiber, antioxidant ingredients that are 100% suitable for a post-workout shake. Combined with your protein powder, this protein shake will provide the nutrients you need after a workout session. 

Prep Time: 5 minutes Cook Time: 1-minute Servings: 2 persons

Ingredients:

• 1 cup dairy or almond milk.
• 2 cups of frozen mixed berries.
• ¾ cup of Greek yogurt.
• 2 tablespoons vanilla protein powder.

Topping (Optional):

• Chia Seed
• Granola

Method:

• Pour over all the ingredients into a protein shake blender except milk.
• Keep adding milk 1/4th cup at a time, noticing the smoothie's thickness.
• Let it blend for 45-60 seconds for a smooth mixture. 
• Add on the toppings, based on your preferences.

Kirsten Dixon is the editor of Roots and Bulbs. She shares her blending tips and experiments with new ingredients to create a healthy, tasty smoothie.

Try these other smoothies as well:

Cocoa-Nut Smoothie

Dragonfruit Pineapple Smoothie

5 Low FODMAP Smoothie Recipes

The post Post Workout Mixed Berries Protein Shake appeared first on NaturallySavvy.com.

Ingredients

2 eggs
1/2 cup almond flour (or any nut-based flour)
1/2 cup unsweetened shredded coconut
1/2 cup sliced or chopped almonds
1/2 cup pecans or walnuts
1/3 cup almond butter or tahini
1/3 cup monk fruit sugar
1/2 cup pumpkin seeds
2 Tbsp. ground flax meal
2 Tbsp. Collagen (we use Genuine Health Collagen, they have both marine and bovine)
2 tsp. cinnamon
2 tsp. ginger powder
1 tsp. vanilla extract

Directions

1. Preheat oven to 350°F
2. Line two baking trays with parchment paper.
3. Mix all cookie ingredients together in a bowl.
4. Oil hands with some coconut oil and roll the mixture into balls. Place them on the lined baking trays and press them into flat, even cookies.
5. Place the tray in the oven and bake for approximately 20 minutes, or until golden and cooked through.
6. Remove cookies from the oven and allow time to cool.
7. I like to freeze these and take them out as needed!

You can learn more about Julie and her weight-loss and wellness programs by visiting her website or following her on IG.

The post Collagen Breakfast Cookies appeared first on NaturallySavvy.com.

Like its sweeter cousin kombucha, it provides gut health benefits because of the good bacteria that result from the fermenting process.

Ingredients

1 medium beet, coarsely chopped
1 small/medium carrot, coarsely chopped
1 tbsp Himalayan salt
2.5 – 3 cups filtered water or spring water
1-quart or 1-litre mason jar with lid*

Directions

1. Mix the water and salt in a measuring cup to make the brine.
2. Chop the beets and carrots into small cubes. DO NOT grate.
3. Fill 1/3 of the jar with beets and carrots. Pour in the brine water, leaving one inch of space from the top of the jar. Place the lid on top and screw it on tightly.
4. Let it ferment for 7-14 days. If vegetables floating on the top, turn the jar upside down every day to keep the vegetables covered until the gas builds up inside of the jar. This takes about 4-5 days.
5. Check jar by day 6-7 and when you think it’s ready strain liquid.
6. Store beet kvass liquid in the fridge for months.
7. You can enjoy 1 tbsp a day as is or make a dressing. You can also eat the vegetable too and cover with some liquid and enjoy with a meal.

*Note: use parchment paper between the lid and jar mouth to prevent the metal lid from rusting.

Other recipes by Melanie.

Melanie Cornacchia is a Registered Holistic Nutritionist who educates on skin conditions, balancing hormones, and gut health through practical and natural solutions. She encourages and inspires you with tools and resources as you move towards your wellness goals. Confidently know what feels right, invest in your wellness, and begin to feel your best! Practice simple daily routines and see the difference, even the smallest actions produce outcomes overtime. Connect with her on IG @melaniecornacchia or melaniecornacchia.com for inspiration and recipes.

The post How to Make Beet Kvaas appeared first on NaturallySavvy.com.

Today we’ve teamed up with him to bring you an 11-minute at-home high-intensity workout so you can see just how much you can accomplish with just 11 minutes. You don’t need any weights or equipment, so create some space for you to move in your living room and join us for this workout today!

Be sure to let us know in the comments section how high your heart rate got during this workout and how you felt afterward!

Read 11 Fitness Myths Debunked.

The post Can You Get an Effective Workout in Just 11 Minutes? We’ll Show You How! appeared first on NaturallySavvy.com.

Watch Marc’s video made especially for YOU, the Naturally Savvy audience, and find the 11 myths below!

Myth 1: To stay in shape you need to exercise only once or twice a week.

When it comes to being active, the old saying of “the more the merrier” is true. Sure, being active once or twice a week is better than nothing, but it’s important to get your body moving for at least 20 to 30 minutes per day. Doing this gets your blood flowing, enabling your body to better supply your organs with oxygen and nutrients, and comes with the added benefit of getting rid of toxins.

Myth 2: Strength training is only for men

Having strength is important for many reasons, including protecting you from injury. Having strength throughout your body helps maintain (or improve!) balance, and particularly for women, it’s a surefire way to increase testosterone levels to a healthy level.

Myth 3: The best time to work out is in the early morning.

This is a popular myth from experts who want you to believe that there's a right and a wrong way to work out, but the truth is that the best time to workout is when YOU are best suited to working out! Whether you’re an early bird or a night owl, find a workout schedule that suits your individual needs, because the important thing is that you get it done, not when you get it done!

Myth 4: You can target your fat burn (with the exercises you are doing)

Some fitness websites will tell you about all the ways to lose belly fat or get rid of those stubborn love handles, but the truth is that while exercise can target specific muscles under the fat, it can’t target specific areas for fat burn. High-intensity workouts can help speed up your metabolism to spark fat burn, but ultimately it’s down to your genetics and your own body as to where the fat burns first.

Myth 5: No Pain no gain

This is a popular myth in the world of fitness, but it can be a dangerous one. There’s a big – and important – difference between muscle pain during working out and feeling a sharp pain, and understanding the two can prevent injuries both now and in the future. Feeling the burn of your muscles a little bit when you workout can be normal, but anything that crosses into the threshold of sharp pain means that you’re harming your body. Remember – pain receptors are just one of many ways that our bodies communicate with us!

Myth 6: You should stretch before you workout

Some people waste a lot of time doing static stretches before working out, but if you’re doing a dynamic workout then instead it’s important to do dynamic stretches, which loosens up your muscles and gets them ready for the actual functional movements that you’ll be doing. Static stretching, on the other hand, can harm your muscles since you’re starting cold, whereas dynamic stretching does actual movements that simulate your workout, getting you warm and ready for a safe and effective session.

Myth 7: Crunches are the best movements for your core/abs

Crunches are a great example of an isolated movement that hits certain parts of your abs, but compounding movements such as going from a plank to a side plank to push-ups hit all parts of your ab muscles. So the good news is that you don’t need to do a million crunches to get those abs you’ve been dreaming about…but instead you should focus on compound movements!

Myth 8: Soreness after working out is caused by lactic acid

Past research suggested that lactic acid was the source of soreness after a workout, leading many people to believe that they have a buildup of lactic acid, but the truth is that soreness is usual and expected due to slight pulls and tears in your muscles. That sore feeling that you experience after a high-intensity workout is normal, and doesn’t correlate to any excess lactic acid being produced by your body!

Myth 9: Effective exercise takes hours

Don’t want to spend hours in the gym? Good… because you don’t have to! Effective exercise takes around 25 to 45 minutes, which is why even professional athletes don’t work out for more than that. More important than the duration of your exercise is the intensity; if you can get your heart rate elevated for short bursts, that’s more effective than a longer duration of lower-intensity movements.

Myth 10: If you don't exercise when you are young it’s dangerous when you get older

Sure, you’d have a lot of muscle memory if you worked out a lot when you were younger, but as the Chinese proverb states, “the best time to plant a tree was 20 years ago; the second-best time is right now.” Whatever your age is, it’s extremely important to consistently get your blood flowing and use fitness as a cornerstone to your health, especially in your older age!

Myth 11: Working out in a gym is better than at home

The truth is, you don’t need to go to a gym. In fact, how many times have you heard the statistics about the percentage of people who have a gym membership but don’t go? The truth is, learning how to get an effective workout wherever you are is one of the keys to building a consistent habit of working out.

Enjoyed hearing Coach Marc’s insights into fitness in today’s blog post? We’re excited to partner with him this week to bring you an 11-minute at-home workout the Coach Marc way! He’s going to show us what effective, high-intensity workouts can look like without any weights or equipment, so stay tuned to Naturally Savvy this week to do the 11-minute workout!

The post 11 Myths About Fitness…and The Truth About Getting into the Best Shape of Your Life! appeared first on NaturallySavvy.com.