Stay tuned because this isn’t just another fitness routine blog article but your gateway to discovering a fun-filled fitness journey. At JustYou, we believe in empowering you to be the best version of yourself. So, come along, let’s turn your ordinary routine into extraordinary and “workout” into “play-out.”

1. The JustYou Dance-Off

Who said workouts can’t be fun? It’s time to bring out the dance shoes and the attitude because now’s your time to shine. A perfect combination of cardio and bodyweight exercise, Dance Workouts can keep your fitness goals in check while you’re busy showing off those moves. Each dance move is fun and helps to burn those calories quicker than a TikTok video goes viral.

Here are some ideas:

• Choose Your Groove: Pick a dance style you resonate with and let it guide your moves. Don’t be shy; whether it’s Zumba or Hip Hop, music will fill your heart and get you moving!
• Follow the Rhythm: If you do not know where to start, use online tutorials for guidance. Start with simplified steps and gradually immerse yourself in the complete routines. Check out this 2000s-Inspired Dance Workout.and start moving those hips.
• Enjoy the Beat: Dance workouts should be fun, so just lose yourself in the music and let your body roll.

2. Outdoor Circuit

Does the thought of a gym make you sigh? No worries. Mother Nature’s got your back. Combined with running or cycling, an outdoor circuit is an excellent way to break free from those weight-lifting machines.

Start with this:

• Build Your Circuit: Combine bodyweight exercises like push-ups, lunges, and sprints for a diverse routine. If you are a beginner, you can check out some apps to help you with your training.
• Dynamic Warm-Up: Include light jogging and stretching to get your body ready.
• Go the Distance: Increase the number of sets and minimize rest periods as your stamina strengthens.

3. Martial Arts

Channel the inner Bruce Lee in you. Martial arts may seem intimidating initially, but they are a comprehensive workout regime that strengthens your core, improves flexibility, and keeps you at the top of your game. Plus, you walk away with some mind-blowing self-defense techniques.

Keen to try? Here are some first steps:

• Find Your Discipline: Choose from many options like Karate, Brazilian Jiu-Jitsu, etc.
• Grasp the Basics: Begin with typical movements, focusing on technique rather than speed.
• Patience Is Important: Remember, martial arts are all about mind and body working together, so be patient with your progress.

Want to try but need help figuring out where to start? Check out this Karate Workout.

4. Pool Workouts

Enjoy being in the water? It’s time to switch gym floors with pool floors. Aqua aerobics, lap swimming, or enjoyable water games are incredible ways to keep fit.

• Choose Your Splash: water aerobics, lap swimming, or relaxed water games; the options are plenty!
• Start Gradually: Especially if you’re new to swimming, take your time to get comfortable in the water.
• The Bigger Picture: Concentrate on how good the water feels rather than perfecting every stroke. Start here with this Muscle Conditioning in the Water Workout.

5. Extreme Sports

Ready to push into the acceleration zone? Extreme sports like rock climbing, skating, or surfing give you a huge adrenaline rush and provide a unique way of cross-training.

Choose Your Sport: Opt for a sport that intensifies your adventurous side. Rock climbing, surfing, or skating; the world is your playing field.

Warm-Up: A thorough warm-up involving cardio and dynamic stretches is a must to prepare your body for these active sports.

Start Small: Enlist for beginner courses or take tips from professionals. Safety comes first, but don’t forget to find joy in the journey. Enjoy the exhilaration in every moment and celebrate your small victories along the way.

If this sounds like something you would love to try, check out these 7 adventure sports ideas.

Whatever you choose, your workout should be just like a JustYou protein bar: enjoyable, unique, and suitable for your lifestyle. Remember, fitness is a journey, not a destination, so ensure every step is filled with fun.

In our fast-paced lives, taking time to cook a fresh, healthy meal every day might seem like a luxury. But what if we told you there’s a healthier and time-efficient way? Welcome to the world of meal prepping.

The Why and How of Meal Prepping

Meal prepping simply means planning and preparing your meals ahead of time. This strategy ensures you have nutritious and proportionate meals ready when needed. It saves you time, money, and the stress of daily cooking while assisting in weight control and better food options.

How to Meal Prep? Decide on a “prep day.” It could be a weekend or any day off when you can dedicate a couple of hours to prepare for the week ahead. Make a meal plan before grocery shopping, consider your daily calorie requirements, and include a balance of carbohydrates, fats, and proteins.

Creating a Balanced Meal Plan

A balanced meal plan should include a good mix of macronutrients and micronutrients:

• Proteins are crucial for body repair and maintenance. Include lean meats, seafood, dairy, eggs, legumes, and soy.
• Carbohydrates are the primary energy source for the body. Opt for whole grains, fruits, vegetables, and legumes for sustained energy.
• Fats are necessary for absorbing vitamins and cushioning organs. Choose healthy fats found in avocados, nuts, seeds, and olive oil.
• Fruits and veggies are loaded with essential micronutrients, so ensure you incorporate a colorful variety of them in your meals

Cooking and Storing Your Meals

Ways to Start

There are several approaches to meal prepping; you can batch-cook and prepare entire meals for the week in one cooking session. This approach simplifies your weekday routine while ensuring meal variety. Another option is just to cook the time-consuming components like grains, proteins, and sauces ahead of time. This way, you can mix and match various elements to enjoy different meals throughout the week.

Keep It Simple

Utilize simpler cooking methods like steaming, roasting, or grilling, which require less hands-on time. While things are cooking or baking, you can prep other ingredients for maximum efficiency. Chop vegetables or mix a sauce while waiting for your oven-baked dish to be ready.

Portioning and Labeling Are a Must

Containers will be your best friends; these are perfect for ensuring portion control in single-serving containers to avoid overeating. Use eco-friendly, microwave-safe, and dishwasher-safe containers. Label them with contents, dates, and any other specifics to prevent confusion during the week. This way, you can grab your meal and go without any thought.

Storage Tips

We do not want to waste food, so keep these tips in mind while preparing your meals

• Refrigerating: Cooked meals can be stored in the refrigerator for 2 to 3 days. Ensure that you have airtight containers to maintain freshness.
• Freezing: Foods like soups, stews, chili, and casseroles can be frozen for up to 3 months. Portion meals out before freezing to make them easy to defrost and reheat.
• Storing separately: Some foods, like crispy proteins and freshly chopped fruits, should be stored separately to maintain freshness and texture. Combine them only when you’re ready to eat.

Important! Always wait for the food to cool down before refrigerating or freezing

Some Healthy Meal Prep Ideas

• Breakfast Burritos: Easy to freeze and convenient for on-the-go breakfast.
• Quinoa Salad: A high-protein, gluten-free option that can be customized with various veggies.
• Grilled Chicken and Veggies: A simple, nutritious meal that can be tweaked based on your choice of vegetables.
• Protein Pancakes: Make a big batch of protein pancakes for quick, easy breakfasts. Top with fresh fruit and a dollop of Greek yogurt. Pancakes freeze well; just reheat in the microwave or toaster when needed.
• Chickpea Curry: Loaded with protein and fiber, chickpea curry is delicious and filling. Serve it with brown rice cooked in advance for a quick dinner.

No matter what method you choose, remember, make a list! Think about and plan your meals, and write them down in a weekly calendar along with the groceries you’ll need to buy.

End the chaos surrounding the question, “What’s for dinner?” by embracing meal prep. This method is all about whole foods, smart combinations, variety, and, most importantly, simplicity. Pair these balanced meals with JustYou protein bars for fuel-filled snack breaks, and you’re all set for a healthier, tastier week!

Keeping up a successful career and keeping the lights on is fulfilling, but at times, 24 hours is hot enough. It’s a constant juggling of set schedules and the constantly changing whims of the commute. You want to be fit, to add any kind of gym to your routine, but when?

Staying active within your capability is essential for proper health. It aids circulation, drives brain health, reduces risks of disease, and strengthens bones and muscles. Unfortunately, one of the main activities of our daily life involves sitting in front of a blue-light screen or moving from a meeting where we’re sitting to another meeting where we do the same thing. There are many ways to keep yourself mobile on even the busiest days. Today, we’d like to discuss some of them.

Disclaimer: Manage Your Expectations

Some of the suggestions we’ll share today are more effective than others in showing results and muscle gain, but the reality is that for any exercise to work the way you want it to, you have to have the time to do it consistently. Be kind to yourself and be reassured that simply becoming active is good enough for your body. What’s more, it’s important to keep a balanced diet and to stay hydrated to provide the body with the nutrients it needs.

Let’s get moving.

A Small Adjustment

Walking is a very good way to exercise, as is climbing steps. They are also activities we do every single day. Regardless of your chosen form of exercise, take advantage of your daily walk, however long, and speed up the pace. Speedwalking is an effective way to keep your heart rate up and your lung capacity active. A brisk pace is all you need. You can do the same moving from floor to floor. Yes, the elevator is technically faster, but there’s a machine that emulates stairs in the gym for a reason! Take the stairs and climb them quickly.

Morning Stretch

While dynamic and static stretching may not constitute a workout regime, they also provide many benefits to your daily life and overall health. The best part is that you can do them first thing in the morning. Incorporate a couple of minutes of stretching into your morning routine and start your day with some action.

You can go a step further and use the 3 PM lull to repeat your stretches. You may even inspire your workmates to join you. A quick stretch is a great way to loosen up your muscles after a long day of sitting.

Use Your Break

Lunch doesn’t have to take up the entire hour, especially if meal prep is part of your routine. Put aside about 20 minutes to do some speedwalking, hit the gym, or do some quick exercises in your own office. Consider bicycle crunches, tricep dips, push-ups, mountain climbers, or any other machine-free workout you like.

High-Intensity Interval Training

One of the most effective ways to exercise on a tight schedule is High-Intensity Interval Training (HIIT). This trend in exercise suggests a quick series of intense exercises you can do in under 10 minutes. They combine strong bursts (about 30 seconds) of heavy work followed by short resting periods. There’s another type of HIIT called Tabata training, where the bursts of exercise last much less than those of regular HIIT workouts.

Minding your posture and technique is one of the best ways to get the most out of HIIT. The intensity is already a great form of exercise, but the right technique ensures that your entire muscle is working.

Use Your Wind-Down

Even the longest day must end. What better way to end it than with some exercise? Use the last few minutes of the day to sneak in a few push-ups, mountain climbers, burpees, and bicycle crunches. We suggest allowing your body to cool down for a few minutes before you sleep so it doesn’t interfere with your quality of rest.

The objective here is to make use of any gap in your schedule. A workout doesn’t have to last an hour of constant motion. Instead, it’s all about consistency and serious activity. Certainly, if you want a deeper workout, you’ll have to find the time for it. Still, we hope that today’s suggestions proved helpful and easy to bring into your packed routine. Click here to visit our blog and discover new ways to take care of your body, or visit our store and find our range of tasty and powerful protein bars.