sit ups

One Week Daily Workout Plan That Works For Anyone

Working out regularly is an important aspect of overall health and fitness. It keeps you fit and helps you drop off un-needed fats in the body.

That's what we all want right?

Now even you can make use of this one week daily workout plan to stay in shape.

It was originally designed by BackonPointe and we shared his original on our guide to getting the best body shape.

Nutritionrealm only reviewed and revamped the whole fitness & workout plan then enveloped it in this infograhphic below.


one week workout plan

In addition to this one week workout infographic

It's designed for everyone. Even these can be done at work for the busy people and for the less busy? The better.

Now that you've seen this infographic. Here's the list of expected things to do:

  • Get ready ~ Prepare yourself for the work coming.
  • Save this infographic to Pinterest for later.
  • You also have permission to download it to your computer for printing ~ nothing more.
  • Share this post with your friends on social media using the buttons below.

If you have no idea what these moves are then we recommend that you see the following guides as they reveal most no equipment exercises that may be on the contents of this post:

And don't forget to keep visiting

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lemon water-drink

Health Benefits of Drinking Warm Water With Lemon Every Morning

There are many benefits of drinking warm water lemon every morning. In fact in some circumstances it can have better health benefits than taking coffee.

A little cup of warm water and lemon can do wonders especially when taken early in the morning.

In this post we're going to discuss 4 core benefits taking those does to you.

Things you have no idea they can really help you a lot with.

Are you ready?

It Helps Gets Your Digestive System Ready For The Day

This sounds simple yet it's a way to give life to your digestive tract and get them ready for the day.

This simple yet powerful beverage stimulates your gastrointestinal tract — improving your body's ability to absorb nutrients all day and helping food pass through your system with ease.

It Aids Weight Loss

There's the quick weight loss tip we added above 😉

Lemon juice contains pectin, a soluble fiber that has been shown to aid in weight-loss struggles.

And if you've been sipping on a cup of tea loaded with sugar or honey every morning, this beverage will slash calories from your daily diet.

It Can Serve as a Detox

Lemons may be all that acidic but they're a good source of alkaline food known to help balance your body PH scale.

Dr. Frank Lipman is a big proponent of a hot water with lemon habit, since the combination wakes up your liver and flushes out nasty toxins.

It Can Soothe Stomach Upset

There are times when you go to bed with a full stomach.

Hot water cleanses your system, while the flavonoids from lemon juice may help reduce acidity in your stomach, so you feel like yourself sooner.

Culled from:

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Energy Boosting Snacking Solutions

7 Mood Enhancing, Bodybuilding & Energy Boosting Snacking Solutions

The best way to fuel your body is to be consuming good nutrients throughout the day.

With meals generally spaced 4-6 hours apart snacking is a pretty major part of your eating life.

​Many people, especially adults with busy schedules, will either avoid snacking altogether or snack on the highly-processed, high-sugar, and low-nutrient-content food out of convenience and...

...simply not knowing any better, or just not taking into account the major drawbacks of poor snacking habits.

​The best solution to body-damaging snacking - in a nutshell – is to...

...Prepare ahead of time!

Follow these guidelines for mood enhancing, body-building and energy boosting snacking solutions that will be a positive influence for you and everyone else in your life:

1. Know What You're Eating

Only buy packaged snacks after you have looked at the ingredient list and determined that there are no added preservatives, sugar, artificial flavors...


...or any long ingredient names that you can’t pronounce or aren’t familiar with.

It a general rule that anything with more than 5 ingredients is not likely to be a great choice either.

2. Eat Raw and Fresh Produce Whenever Possible.

Consuming mostly organic is a good rule as well, but since price is certainly a factor for some, try to at least get the organic fruits and vegetables on the list below that are most effected by pesticides.

healthy organic foods

​If you would like a handy chart for your fridge and wallet you can get this one-pager below.

​It provides you with the list of what to buy organic and what fruits and vegetables are safe to buy conventional.

3. Get Creative With Your Snacking

Cook up some healthy recipes and separate into snack size servings so they are ready to munch on at a moment’s notice or grab on the way out the door.

4. Snacking on Potato Chips The Right Way

Are you a chip fanatic? Resist the conventional potato chips that are high in salt and deep fried.

potato chips

You’ll be amazed at how tasty and crunchy your own homemade potato chips are! Thinly slice one simple potato (best done with a slicing blade in a hand slicer or food processor to make appropriately thin) and place...

...a batch in between 2 pieces of parchment paper in the microwave.

Season with a sprinkle of salt or other herbs and cook for 5-7 minutes, until they are lightly browned.

5. Light It Up With Fruits & Vegetables

Fancy up your fruits and vegetables with savory dips and tangy sauces. This will provide lots of variety along with a treat for your sweet tooth.


Make your own so you can control what’s in them. Peanut butter (with just peanuts), slightly heated is tasty treat with various fruits and vegetables.

6. Dedicate your snacking to fruits and vegetables.

Many people find it difficult to consume the required amount of fruits and vegetables the body craves to function at its peak performance.

Make one of your goals to only snack on fruit and vegetable based snacks

7. Have Nuts Around At all Time.

For the last and final point, make sure to keep a supply of natural raw nuts around you all the time.


Don’t worry about the fat content in nuts, it’s the good fat your body soaks up...

...and uses to your benefit.

You can be more concerned about over consuming high-carb foods like wheat products, potatoes and rice.

Plus, nuts are packed with protein, antioxidants and the body friendly fat: omega-3 fatty acids!

Happy Snacking!

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outdoor exercise for fitness

Outdoor Exercise For Fitness: The Complete Guide

People are becoming more and more aware of the importance of fitness and exercise. Whether inside or outdoors, you'll see people working to get and stay healthy.

Outdoor exercise is a particularly good way to improve your health and enjoy life at the same time!

outdoor exercise for fitness

​Gyms are a wonderful asset to people who can afford them, and for people who have the discipline to keep coming back after they've paid their membership dues.

Home gyms are effective ways to work out for people with lots of space and money. Sports and organized activities are a good way for social types to take care of their health while they are "seeing" and "being seen."

​But what about those who live simply - who are happy playing with their kids or their dog, who don't need or want the structure of a gym, who can't afford expensive equipment, who can't work out and talk at the same time, and who don't like competition.

outdoor exercise and its benefits

​Exercising outdoors is a fun, simple way to keep fit and enjoy nature. Outdoor exercise doesn't cost much. It doesn't require a lot of preparation. And it is a healthy lifestyle choice for anyone.

Among the many benefits of outdoor exercise are:​

  • you can do it without equipment.
  • You don't have to mess with crowded gyms and obnoxious people
  • You don't have to make a long trip to get there.
  • You can breathe fresh air and feel the wind in your hair.
  • You don't have to pay a membership fee or make a down-payment
  • You don't have to wear makeup.
  • You do get lots of sunshine and vitamin D for health bones and skin.
  • You can do it anytime, anywhere you want to

Having established that outdoor exercise is a great way to stay fit and enjoy a healthy life, you might be wondering what to do when you get outside.

​Here are seven popular outdoor exercises that will give you a good work out and leave you feeling sweaty, exhausted, and absolutely great!

1. Pushups

Great for your upper body, push-ups also have many variations, including standard, wide, and close grips. They're a perfect outdoor exercise, and if you rotate the three movements, you'll work more muscle groups and get a better result.

For easier motion, elevate your hands. For more resistance, elevate your feet. If you're really brave, try clapping your hands as you bounce.

outdoor exercise pushups

Start with your back and knees straight and parallel to the ground. Slowly lower your body until your nose touches the ground and then return to your starting position with a quick upward press.

Repeat as many times as you can without over-stressing.

2. Lunges

A wonderful outdoor exercise, this is a great way to work your bottom and hamstrings, lunges come in many different variations. This is the basic drop-knee style.

Stand with your feet about three feet apart with your knees at a 90-degree angle.

outdoor exercise lunges

Bend your knees and lower back toward the ground, making sure your heel is flat to the ground and your knees are directly over the center of your feet.

Her​e's 32 Lunge variations to keep things interesting from Greatist.

Keep your upper body straight as you push through the front heel and return to the starting position. Don't lock your knees. Just repeat in a flowing motion.

3. Squats

Squatting is one of the best ways to get that perfect body shape you crave for. Very easy to do for outdoor exercise, if they're done the right way, squats have tremendous power.

squats outdoor exercise

If done improperly, they're less effective. Squats also have many variations - standing, one leg, wide-stance, pile, and overhead. As you do repetitions, you'll feel your legs getting tired. This is a good thing.

They're great for developing your hips, butt, and thighs. Stand evenly with your feet apart. Keep your back straight and your stomach in. Your knees should be just behind your toes.

We must never confuse squats with lunges. Fitwire shows us the clear difference ​between the two.

squats vs lunges outdoor exercise

Squat to the height of a chair, and squeeze your butt as you stand. Repeat. For more vigorous exercise, hold weights in your hands as you squat.

4. Step-ups

Done properly, this can be a brutal outdoor exercise. You can use a bench as your equipment. All you have to do is step up and down, being sure to hold your head up and your back straight.

step ups outdoor exercise

Stand behind the platform (weights in hand for more power). Put your right foot on the bench, transferring your weight to the heel as you come into the step.

Use your right leg only, using your left leg for balance.

Slowly step back. Repeat this at least 10 times with your right leg before switching to the left.

5. Uphill Sprints

Only people who can do a 100-meter dash should try this one. The essential outdoor exercise, all you have to do is find a hillside, and run up it as fast as you can.

uphill sprints outdoor exercise for fitness

Walk down and repeat.

6. Chin-ups

Also known as pull-ups. You can use a tree branch or playground equipment. Grab your pull-up bar with an overhand grip.

chinups outdoor exercise

Your grip should be just wider than your shoulders. Left your body upward as high as you can, and return gently (don't fall) to your starting position.

Repeat the movement as many times as you can. This outdoor exercise will get the sweat going!

7. Duck Walks

For the un-embarrassed! Simple, but hard, this outdoor exercise will give you strong legs and endurance.

skimble duck walks outdoor exercise

Simply squat until your thighs are parallel to the ground. Walk in that position about ten steps, and then return. Repeat as much as you can (probably won't be much!).

In Conclusion

Doing outdoor exercise is a good workout. If done properly, these outdoor exercises will give you benefits as good, as not better, than you'll get in the fanciest gym in town using the most expensive equipment on the floor.

Outdoor exercise also lets you remember how great it is to be outside, rain or shine, breathing fresh air and listening to the birds sing.

So, go to it! Try some outdoor exercise now!

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12 Energy Boosting Foods You’ll Love (Coffee Excluded)

Foods that boost energy apart from coffee? Yep! They exist and in this post we're going to show you twelve of those energy boosting foods.

If you're thinking to have a coffee alternative then these energy boosting foods will come in handy. They're super easy to prepare, durable and will help.

In most cases people have depended on Coffee containing a significant amount of caffeine to start their day, boost energy and their mood.

That's not too bad? Although it feels like coffee is the only one that does that job.

So if you don't feel like coffee and you still needs it's work-like on your body? You should try these foods.

Good for anyone. For endurance athletes and before workouts. In here you'll find your favorite foods, those you don't even have an idea it's probably better than coffee.

We hope you like them :)​

1. Almonds

Almonds are rich in copper, manganese, riboflavin and most of all protein. It is said that manganese and copper plays a huge role when it comes to keeping the energy flowing all through your body.

Seeing as it contains a significant amount of protein also makes it perfect for energy boosting works.It's a healthy snack you should chew on when you can.

2. Eggs

And again there's another protein at your disposal. Eggs contains the highest percentage of protein in any food and almost 97% of the egg can be used and absorbed by your body. Isn't that great? They also contain all the essential amino acids your body needs.

Again! It doesn't matter how you make your egg. Whether boiled, scrambled, fried or baked... Eggs do help boost the body energy levels.​

3. Oranges

The first energy boosting fruit on our list. Oranges have very high levels of vitamin c, folate and potassium.

The citrus fruit also contains an amount of sugar enough to give you that "Sugar Rush" to power up your energy levels.

 4. Air Popped Popcorn

According to air popped popcorn is made with hot hair popper by using a microwave hack and yes it's very healthy.

Seeing as it contains a lot of fiber and sugar with way lesser calories, Air popped popcorns can raise up your energy levels in no time.

5. Sweet Potatoes

Sweet potatoes are rich in carbohydrate and Vitamin A also known as beta-cortene one of the essential vitamins responsible for a keeping your skin fresh. They also contain vitamin c and the sweetness alone is almost everything.

Serve as you like. Boiled, mashed, cut in stripes or however. This also helps keep midday fatigue off.​

6. Brown Rice

Brown rice are rich in one thing. Manganese. This same mineral helps manufacture power from others like protein and carbs and help you maintain the energy all day long.

Brown rice are best used when served side by side with your lean protein foods.​

7. Bananas

When it comes to energy boosting foods or fruits, Bananas definitely have a say in this one. Containing mostly sugar in the form of fructose, glucose and sucrose. Having some amount of fiber as well Bananas are no joke when it comes to raising energy levels.

bananas healthy foods energy boosting

You can have them spiced with peanut butter to maximize the effectiveness or just eat them. Either ways you're ending up with more energy for your work​

8. Peanut Butter

Yeah now it's peanut butter's time. It is said that peanut butters contain a significant amount of calories, Yep! but that doesn't stop the fact that it can give you that energy boosting craving you desire.

Peanut butter has healthy fats, protein and fiber which scares hunger off and keep your energy levels stable. Should we say eat more peanut butter today? And you might wanna avoid peanut butters with added sugars from some brand.

Might harm your diet.

Also Read

9. Honey

Honey is the sweetest thing nature has ever given us to taste. Low on glycemic index the honey is known to fuel the muscle during exercises making it perfect when it comes to energy boosting before workouts or for endurance athletes.


It also works after workouts to replenish lost energy. Best add to your pre-workout drinks or your tea

10. Beans

Beans are very rich in protein. They make the perfect energy boosting food. Containing about 0.2 grams of Saturated fat, 16 grams of Dietary fiber and 2.1 grams of Sugar according to Wikipedia.

Beans are very very active energy boosting food.​

11. Spinach

Spinach are very good sources of iron. One of the most important ingredient in energy creation and boosting.

spinach bowl

Try eating a spinach salad for lunch and see how that feels. It also chases fatigue off.​

12. Salmon

Salmon is in everyone's good books these days due to the rumors that it contains high content of omega 3 fatty acid which lowers body cholesterol and reduce the risk of having an heart attack.

salmon energy boosting food

But they do have an edge over others as they're rich in vitamin B6, Riboflavin​ and protein which helps convert all the food you eat into energy. You can combine spinach salad with salmon to bring it on even more.


Coffee when it comes to energy boosting no doubts does great but with these foods you are no longer tied to depending on it for more energy.

This article has just given you 13 more options you can try.

As said earlier, they're great​ for pre-workout, post-workouts and endurance athletes to enjoy as well.

So what are you waiting for?Hope you've enjoyed this article? If yes then Subscribe for more and share the love 🙂 Keep visiting and let us ​know what you think below using the comment form.

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Relieve Knee Pain: 10 Exercises to Get Rid of Knee Pain

If recently or for as long as we can remember you've been getting some pain around your knees and you'd like to relieve knee pain then you've come to the right place.

...In today's post we'll show you 10 strengthening exercises to relieve knee pain.​

The knee is a very important part of the body and does a very important job when it comes to making us (we) humans mobile, Haboring pain in that part of the body can do severe to your attempts to contribute to the society.

Knees are the most commonly injured joints in the body considering when you move up around especially climb the stairs, the job is pushed to the knee.

Here are some strengthening exercises to relieve knee pain.

relieve knee pain

Exercises to Strengthen Your Knees

Here's a quick summary of the infographic above from

The knee strengthening exercises are:​

1. Wall slide: Leaning your back against the wall and leaning 30 degrees, sliding down the wall, the straighten up again, move slowly and smoothly​, using your hands on the wall for balance. Keep knees and legs parallel, and do not allow knees to go out over the toes. Best repeat 5-10 times.

2. Bent-Leg Raises: Sitting in a chair, straighten one leg in the air (without locking the knee). Hold for about one minute. Bend your knee to lower for about one minute. Bend your knee to lower the leg for about halfway to the floor. Hold for 30 seconds. Return to starting position, walk up to 4 reps on each leg.

3. Straight-Leg Raises: Sitting in a chair, rest your foot on another chair. Lift the floor a few inches off the chair while keeping your leg straight. Hold for 5 - 10 seconds. Return to resting position. Repeat 5-10 times. Also work on increasing the time up to 2-3 minutes if possible.

4. Abductor Raise: Lie on your side, Propped on the elbow. The leg on the floor bent, The other straight. Slowly lift the top leg, Hold for 5-10 seconds, then lower (ankle weights will reduce the intensity. Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.

abductor raise

5. Hamstring Curl: Stand with the front of your thighs against the surface (a table or a wall). Flex one knee up as far as it's comfortable. Hold for 5-10 seconds then lower slowly. If possible do not touch the floor between repetitions. (Ankle weights will increase the intensity). Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.

6. Step-Ups: Stand in front of a step, Like a study bench or stairs, About two feet high (or less if necessary) Step up onto the support, straighten your knees fully (without locking them) and step down. Maintain a steady pace. If you are comfortable with your balance. Pump your arms while doing this exercise. Start with 1 minute slowly building your time, Gets your heart pumping too!

7. Stationary Bike: Biking is a good way to increase strength and range of motion. Make sure you have the right positioning of the legs. At the bottom of the pedal stroke, The bend of the knees should be 15 degrees. Start with 10 minutes and slowly increase your time.

stationary bike

8. Quad Clenches: Maintain and straighten the quads without moving the knee. Enable full straightening of the knee. Lying flat on your back or sitting up. Leg and knee straight. Tighten the muscle on the front row of the thigh muscles clench. Hold for 3 seconds.

9. Short Arcs: Strengthen the quads muscles without much knee movement. Lying flat on your back or sitting with your leg horizontal on a flat surface such as a bed. Place a rolled up towel (approx 10 diameter) under the knee: Pull your toes towards you and clench your thighs muscles. Slowly lift your foot off the bed until your knee is straight (keep your knee resting on the towel). Hold for 3-5 seconds and slowly lower.

10. Knee Marching: Increase quads strength without putting weight through the knee joint. Sit in a chair with your feet on the floor. March your legs up and down at a time. Lift your knee and feet up and back down. Repeat for about 1 minute, 2x daily and any time you are sitting for more than 20 minutes to stop your knees from getting stiff.

These 10 exercises should help relieve knee pain as fast as possible. Got any comments, suggestions? Please use the comment form below.



Eat Healthy This Week: 7 Clean Eating Food Recipes You’ll Love 😍😍

Welcome to one of the latest healthy food recipes roundups on nutritionrealm Food.

This post features seven amazing healthy food recipes to support your clean eating goals. Earlier on, we published a simple list of clean eating rules to follow in 2017.

From that list, we can only deduce something.

Eating Clean is Actually Good For Your Health…

Today's roundup features a list of seven foods you can make one time of the day, Breakfast, lunch or dinner ideas.. We'll do our best to label them properly.

Lets get started.

1. Nourishing Winter Bowl


Amazing Sunday dinner idea. All the foods that nourishes you... In one plate. Get the full recipe from 

2. Sweet Potato Waffles


Perfect for Monday breakfasts. Healthy breakfast idea to kickstart your day. Get the full recipe from

3. Chia Pudding With Berries


Whoops whoops, Make this one for Tuesday breakfast, Get the full recipe from

4. Spicy Quinoa Taco Salad


You'll love this one for Wednesday lunch. Here's the full recipe at

5. Zucchini Noodles With Creamy Avocado Sauce


Spice up Thursday's dinner w/ this one. Get the full recipe at

6. Sweet Potato & Onion Hash With Baked Eggs


Healthy Friday breakfast idea for you. Here's the full recipe at

7. Roast Salmon And Broccoli With Chile-Caper Vinaigrette

Roast Salmon And Broccoli With Chile-Caper Vinaigrette

You do know that Salmon is an energy boosting food and it supplies a healthy dose of omega 3-fatty acid to the body right? Prepare this for Saturday dinner. Get the full recipe from


The Best Nutrition, Health and Fitness Apps For 2017

It's 2017 and is growing.

We have quite a few readership base and out of the many questions we get when the newsletters go out is how can I lose weight, I make use of my mobile phone a lot surely there must be apps to help guide me through with nutrition and all.

Do you recommend any? The one that really comes in a lot goes like this. Alicia, Thanks for the article.

Enjoyed reading it.

I'm looking for something easy to do on my mobile phone when I'm less busy.

workout challenge 2017

You have any idea what the best health and fitness mobile apps are for Android or iPhones?

I really don't mind downloading all you recommend.

That was a recent one I got. Now most people in quest for the​ best nutrition apps for their phones don't exactly put it that way but it's always closely related. I'm happy to announce.

The entire  team has decided to research on that and we've made it ours to find you the best there is.

Today we'll be sharing with you over 17 of the best mobile apps related to nutrition, health and fitness in 2017.

Most are available for Android or IOS, Whichever is... We'll specify to make things easier. Are you ready to see them?

The Top Best Nutrition Apps

1. Rise

With the Rise App ​you get a special nutritionists or better still a coach that monitors your progress and tweaks your diet.

Once Chad from California with the help of the Rise App was able to lose 30 LBs in 9 weeks.If you want to the best diet plan trimmed and outline just for you, Then consider checking out the app.

rise app

It costs about $14.99 per week and is only available on the IOS platform. Comes with tons of freebies and in-app purchases options.

2. SideChef

Trying to come up with an awesome recipe or making one even awesomer? LOL... You're in for a treat with the SideChef App.

Watching YouTube videos and navigating through web pages just to try an awesome recipe out makes everything totally boring, Might even slow you down, get your phone damaged and more.

sidechef app

That's where this app is a lifesaver. Comes with multi functional voice instructions to guide you. With this app it almost feels like you're a human is there to walk you through the new recipe you're trying out.

You can also tell this app to do various things like slow down and repeat if you feel you don't understand a section well. The good news is it's available free on Android and IOS. Grab it now!​

3. Shopwell

There are many calorie-counting apps out there. But the Shopwell app manages to rise above others in the game with the ease and ability to personalize almost anything the app does.

The app is available free on IOS and Android.


Once you have it, You need to input your details like age, height, weight and others, it then takes a look at different foods, scores and analyze them on what it thinks is best for you.

Great app for everyone.

It also recommends some great stuff you can eat for the betterness of your health.​ also names it among the apps that makes eating gluten free stuff easy. Check it out.

4. Noom Coach

The noom coach app works similar to the Shopwell app other than the fact that it makes sticking to diet even better and more lively.

This app uses the great feature of spotlights. You know? Green is good and red is bad? With this app your foods are labelled.

noomcoach app

You get a green label on one? You know what it means and otherwise.

App users are called Noomers and there even is a challenge option where you can compete with other noomers. This is all for motivation and determination purposes.​​

This great app is available free on IOS and Android with optional in app purchases.

5. Lifesum

Lifesum is one of the best options for those with sweet tooth. (Junk lovers) Earlier on NR we discussed the immense benefits of eating healthy foods, Did you read it?

Lifesum is an app that will keep you in check always. This helps you get started by picking a diet/weight loss goal which is aligned to the S.M.A.R.T technique. To sum that up? An attainable goal.

lifesum nutrition app

The app then does its work by sending alerts and reminders to do the neccesary things for your goals like time to drink water, don't skip breakfast today and lots more.

App contains visual guides as well. Something you would love. Available free on Android and IOS with in-app purchases options. Enjoy.​

The Top Best Fitness Apps

6. Fitnet

You have a schedule so tight you can't make time out for the gym? Fitnet might be able to help with that as that's what the app was made for.Talk about crazy and gent​le workouts, This app works it out for you.

However you want them, 5 minute or 7 minute super targeted workouts. This is made so as not to waste your time or anything while trying to achieve your fitness goals.

fitnet fitness app

It also has a wierdly cool feature that​ uses your phone selfie feature to record some of the moves as you follow them.

The app is available Free with optional in-app purchases. Download on Android and IOS.​

7. Zombies, Run! Game

In just two weeks after releasing this app it became the top grossing in health and fitness apps on the i-store.

Why? It brings that Zombie sensation and sorta exciting fear to the user.

Imagine you're being chased by a couple of Zombie looking to feed on your flesh and blood, The only thing here is you aren't actually running from them cause they wanna eat you.

zombies run fitness game

You're doing the whole exercise for your own weight loss and fitness goals. Contains missions, collect golds and lots of exciting elements to make running for​ fun for ya.

But we must warn you, You start spending the moment this game starts exciting you just like Candy crush.It's ​available free on IOS and Android platforms.

8. Yoga Wake Up App

Trust me there's no better way to start your day by doing something healthy and great for your body.

When its time to wake up, The app alerts you and prepares a ten minute yoga sequences you should do, What's more?

yoga wake up app

They are always different each time you wake up day to day,Whilst some focus on just meditation​, There are others that helps improve your fitness, body posture and more.

The only thing we don't like about this app is that it's only available on the IOS Platform.

Android users have alternatives and we'll bring it to you here in this article. Click IOS to download free now. In-app purchases options available here too.​​

8. Endomondo

Cardio and other physical activities just got better and more interesting using the Endomondo app.

It's as easy as anything! ​Set up goals for your physical exercises (Running, walking, bike rides even stair climbing) and let your app determine how you'll go about it.

endomondo app

Endomondo often gauge your activities and tells you if you need more of your exercise or right on track.

This very useful is free with optional in-app purchases, Download on IOS or Android now.

9. Daily Yoga

This has to be the one. The perfect alternative to Yoga Wakeup for Android phone users. This particular app is one of the most popular apps teaching yoga with over 50 lessons shot and made available in HD.

Just like yoga wakeup there are area of focuses in these lessons and most of it are related to meditation, poses for better body structure and more.

There are also 500 other videos on detailed yoga poses at your disposal with this app. Available free on IOS and Android with in-app purchases options.​

10. Strong Lifts 5x5

With this app the days of carrying writing materials to the gym to jot down your numerous exercises are typically over. This app helps record everything.

So worry less about those and focus from getting results from your gym workouts. Here's a guide from V​ to understand how better this works.

The app is available free on IOS and Android with in-app purchases options.

11. Spotify Running

There are big chances that you have the Spotify app installed on your mobile phone at least if not for fitness purposes.

Here's what the Spotify running app does: It measures your pace and selects a song that goes with it, Your heart beats. It's like music that match every steps.

You'll agree with me that playing music during workouts enhance performance and makes it more interesting. Well the Spotify app will make it even more interesting for you.

App's available Free on Android and IOS​ phones.

Other Great Apps For Android & IOS

12. Start

Are you suffering from depression? Or know someone that's suffering from depression? Then the start app might be a great option.

This app hel​ps track progress to things that matter to you. To sum it all up? This app makes getting out of depression easier with it's included depression tests, progress tracking and if your medications are working well or not.

This app also tracks your mood, pill times, side effects and tons more.​Overall this is a great app. It's available on IOS only.​

13. Happify

Happify is a science-based activities and game for stress and anxiety relief app.

How you feel matters. Whether you're feeling sad, anxious and stressed, or you're dealing with constant negative thoughts, Happify brings you effective tools and programs to take control of your emotional well being.​

Happif​y works and is available for free on IOS and Android with in-app purchases option.

14. HealthTap

Healthtap is an app like no other. When you're in some kind of mess with health related issues and don't know what do, How does talking to a real person instead of going over to Google sounds? Great yeah?

That's exactly what Healthtap does.​

piyo banner

The app sends your health related questions to doctors who would reply within a few minutes or hours. The app also comes packaged with a huge library healthy living tips and advice.

The app is available free on IOS and android with in-app purchases. You can also opt-in for the prime membership which costs $99 for more care​ and fast answers to your questions.

15. Deep Sleep With Andrew Johnson

Finding it hard to get some sleep? Then you might wanna try out this app.

Comes packaged with Andrew Johnson's melodic voice which will help you find sleep quickly. We've tested this, It works :)​

App costs $2.99, Available on IOS and Android​

16. Talkspace

You know an app that can get you to chat with a professional therapist for a measly $25 per week?

For that amount you have professionals ready to help you at your disposal. Services are available for individuals and couples. Think of it this way. Going to therapy without leaving your house..

Sounds great eh?

This app is available on IOS and Android. Comes with optional in-app purchase options as well.


We've handpicked and recommend these fitness apps for android and IOS users based on multiple tests and reviews we've read online.

If you're looking to get engaged in your free time or make serious progress with your fitness journey, Then this list of apps might be the best way to go.

It's not necessary to install all.​ Just a few you think will work well for you and best describes what exactly you're looking for. And with that we've come to the end of this article.

Hope you've enjoyed every tinnie tiny bit of it, If yes please pass it on to your friends using the share buttons below and do not forget to let us know what you think using the comment form below.

If you think we've left one great app out too, Feel free to tell us in the comment section.


An Easy 2017 Weight Loss Workout Challenge (+ Nutrition Tips)

Nutritionrealm is rolling out a super simple new year weight loss and fitness challenge for those that love taking on challenges and want to stay, remain fit for the rest of the new year.

As mentioned above, This weight loss workout challenge will help you:

  • Lose the holiday weight from all the foods, sweat eats and desserts.
  • Keep you healthy and remain fit.
  • We've also added some simple nutrition tips for the new year 🙂

This workout challenge is similar to our popular seven day workout challenge that's currently doing well, This just isn't as complicated as that one and you can absolutely do and repeat these moves anytime you wish.

​The simple weight loss workout challenge​..

Take on this simple fitness challenge for the new year.

simple fitness workout challenge 2016
  • 50 Jumping Jacks
  • 50 Ab Crunches
  • 10 Push Ups
  • 15 Burpies
  • 30 Squats
  • 25 Tricep Dips
  • 25 Lunges each Side
  • 30 Sec Plank

Repeat these moves three times with 5 minutes rest in between.

Simple nutrition tips for the year...

And because there's nothing compared or (as good) as healthy eating and proper nutrition, you'll find these simple eating nutrition tips useful and really helpful...

simple nutrition tips for the new year 2017
  • Find a friend to get healthy with you. This was discussed in our weight loss tips that actually works.
  • Don't skip breakfast
  • Avoid sugar and refined foods (here's how to curb sinful snacking plus some healthy snacks list!)
  • Eat every 2-3 hours...
  • Pair a carb with a protein
  • Eat lots of green vegetables.
  • Always have a water bottle within reach and drink up, In other words... Try to stay hydrated always!

If you're the one that likes Pinterest as much as we do, we've added those two pinnables beside each simple workout challenge so you can easily Pin for later.

Don't forget to follow us on Pinterest @Nutritionrealm and feel free to write us as regards anything, we reply to all we can within 24 hours 🙂

Have a super 2017 🙂


75 Yummy Clean Eating Snacks Under 100 Calories 2017

If you're looking for the perfect and complete list of clean eating snacks with protein or clean eating snacks to buy, then you've come to the right place to learn more.

In this post you'll discover the best clean eating snacks list that will totally complement your healthy eating goals.

Earlier on one of our previous articles, we discussed how dealing with your sinful snacking can shun weight gain and why you should stack yourself up with some healthy snacks instead.​

The thing is in that post we were unable to supply you with a huge list of clean eating snacks to make...

...That's why we've made this post to show you a list of not just clean eating snacks for weight loss but a healthy and big list of clean eating snacks and desserts under 100 calories.

Most of these guys are also suitable for weight loss. You ready?

Clean Eating Snacks List

  • 1. Apple Slices
  • 2. Veggies and Hummus
  • 3. Cashews
  • 4. Air-Popped Popcorn
  • 5. Bananas
  • 6. Greek youghout with Beries
  • 7. Grapes
  • 8. Homemade Popsicles
  • 9. Pecans
  • 10. Veggies and Guacamole
  • 11. Berries
  • 12. Olives & Pickles
  • 13. Dried Fruit
  • 14. Hard Boiled Eggs
  • 15. Peanuts
  • 16. Avocado with Cottage Cheese
  • 17. Almonds
  • 18. Dark Chocolate
  • 19. Edameme
  • 20. Fresh Fruit Smoothies
  • 21. Grapefruit
  • 22. String Cheese
  • 23. Raisins
  • 24. Bananas with Peanut butter
  • 25. Pistachios

Clean Eating Snacks List

  • 26. Peaches
  • 27. Fresh Fruit Salad
  • 28. Fresh Mango Chunks
  • 29. Fresh Fruit Popsicle
  • 30. Fresh Fruit Skewers
  • 31. Carrot Sticks
  • 32. Mixed Nuts
  • 33. Apricots
  • 34. Mandarin Oranges
  • 35. Sliced Cucumbers
  • 36. Walnuts
  • 37. Watermelon Slices
  • 38. Baked Sweet Potato
  • 39. Apple Chips
  • 40. Fresh Pineapple Chunks
  • 41. Coconut Yogurt with Granola
  • 42. Baked Zuchinni Chips
  • 43. Hazlenuts
  • 44. Cinnamon Popcorn
  • 45. Oatmeal w/ Fresh Fruit
  • 46. Plain Baked Potato
  • 47. Brocolli & Cauliflower Florets
  • 48. Veggie wrap with Salsa
  • 49. Fresh Smoothie
  • 50. Frozen Grapes
clean eating snacks list

Clean Eating Snacks List Contd.

  • 51. Brown Rice
  • 52. Medjool Dates
  • 53. Whole Grain Tortilla with Nut Better
  • 54. Banana Blueberry Bars
  • 55. A Handfull Of Pumpkin Seeds
  • 56. Rolled Turkey Breast
  • 57. Raw Brocolli with Skinny Ranch Deep
  • 58. Southwestern Kale Chips
  • 59. Sliced Veggies with Zuchinni Hummus
  • 60. Peanut Butter Honey Oat Bars
  • 61. Carrots with Avocado Dip
  • 62. Sliced Bell Pepper with Skinny Ranch Deep
  • 63. Sweet Potato Crunchies
  • 64. Sliced Tomato and Feta
  • 65. Chunked Watermelon
  • 66. Celery with Skinny Peanut Butter
  • 67. Steamed Edameme with Seasalt
  • 68. Mung Bean and Kale Soup
  • 69. Skinny Berry Parfait
  • 70. A Cup of Cottage Cheese
  • 71. Romaine Lettuce Wraps
  • 73. Belly Pepper Candy
  • 74. Fruit with Skinny Nutella
  • 75. Marinated Mushrooms

Here's the huge clean eating snacks list you've been waiting for...

Most are under 100 calories and will serve you well in your journey to living a healthier and better life.

Love this list? Give it a share on your favorite social media networks today. We've made a pinterest friendly image you can save for future purposes.

Happy snacking.​


9 Of The Most Enjoyed Healthy Food Recipes in 2016

2016 was an amazing year for everyone especially healthy food recipes seekers, No doubt about that. In the year 2016 alone, Nutritionrealm Food was able to feature over 346 healthy food and dessert recipes from different and exceptional authors worldwide.

And in all sincerity we couldn't have covered that much without the help of web giants like Greatist, Fopsugar Food which gave us more insights as to what to share with you guys.

Incase you missed a couple of them, Here's a short list of the most (heavily) shared recipes we've published.

And many others you'll find in the Food Section.

We found this list of the most popular recipes shared in 2016 from Greatist and ​thought about having it here for you guys to look at as well.

And as usual... They're easy to make​, delicious and above all, Healthy. Lets get started.

1. 20-Minute Teriyaki Chicken and Broccoli

20-Minute Teriyaki Chicken and Broccoli

Get the complete recipe:

2. Roasted Lemon Rosemary Chicken With Potatoes

Roasted Lemon Rosemary Chicken With Potatoes

Get the complete recipe:

3. Kale, Berry, and Hemp Power Smoothie

Kale, Berry, and Hemp Power Smoothie

Get the complete recipe:

4. Thai Peanut Chicken and Ramen Noodle Soup

Thai Peanut Chicken and Ramen Noodle Soup

Get the complete recipe:

5. Paleo Chocolate Chunk Banana Bread

Paleo Chocolate Chunk Banana Bread

Get the complete recipe:

6. Avocado and Egg Spaghetti Squash Boats

Avocado and Egg Spaghetti Squash Boats

Get the complete recipe:

7. Butternut Squash Ramen Bowl With Rice Noodles and Tofu

Butternut Squash Ramen Bowl With Rice Noodles and Tofu

Get the complete recipe:

8. Whole30 Breakfast Bowl

Whole30 Breakfast Bowl

Get the complete recipe:

9. Sunbutter, Banana, and Chia Toast

Sunbutter, Banana, and Chia Toast

Get the complete recipe:

Make the best of this list of healthy recipes, More to come... Feel free to pin to Pinterest and make sure to follow us @Nutritionrealm.

Bye for now.


Womens Fitness: 7 Tips For Strength Training

There are many right ways of exercising programs for women who are looking for effective losing of fat.

strength training for women

​Strength training is one growing and most effective form of exercise among women. Besides fat loss, it also assists in several other benefits.

This includes increase in bone density with restoration, metabolic density, mass increase and lean muscles, improved balance, injury prevention, recovery and rehabilitation, coronary disease prevention, delayed aging process, sports performance improvement along with figure and look enhancement.

Study from suggests that ​Less than 5% of adults participate in 30 minutes of physical activity each day.

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Planning out routines for your fitness program is factually the trickiest of all among anything else.

Australian fitness statistics

However, if you make sure to follow the fitness guidelines provided by your instructor, then you could undoubtedly increase the chances of being successful in your fitness routine.

PRO TIP: Always consult your doctor before you begin with any strength training program. This would ensure you with proper fitness along with required safety.

Here are some fitness tips to enhance your strength training.

1. Always know that muscle can never be strength trained within a day.

A minimum of at least 24 to 36 hour allocation needs to be followed. Muscle injury, fatigue and overtraining can take place if exercising is done on consecutive days so you might want to chill a little bit.

2. Instant weight loss in never possible.

For an instance excess stomach fat cannot be lost overnight, simply by doing 100 crunches at a stretch. Tummy flab cannot disappear with such ease.

Total reduction of fat in your body should be done initially by good rest, eating well and of course proper exercise.

3. Toning the body cannot be done at an instance.

A step wise procedure needs to be followed. Always concentrate on a single muscle group. As you get through with that you can proceed towards your next target.

You can also consider using machines than simply using weights freely.

4. Every 4-6 weeks changes are required in strength training.

his would essentially prevent the body from getting bored and also make work outs very interesting. Changes in intensity levels and methods of exercise are very essential.

Constant routines at times stop to produce the desired results. It is implied to grow from the everyday workout.

5. Specific objectives are a must so that the strength training programs are created accordingly.

It could include adding bulk, hypertrophy, maintaining weight or even fat loss. Optimal results would vary based on your desired objective.

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There would be wide variation if you are choosing to lose body fat, when compared to increasing bulk in the muscles.Keep the right goals to structure the best fitness strength training program.

6. Strength training programs need to be regular and consistent for ensuring successful results.

Make it a point to know that the weight you have gained was a many-years process and hence losing the same could take time too. You need a change in your lifestyle while you are in strength training.

Replacing good habits with bad ones is mandatory.

7. Any regular routine must work out all the major muscles at least one to 3 times in a week.

This would include chest, shoulders, triceps, biceps, calves, quads, abs, gluts and hamstring. It would create an imbalance if any one among the muscle group is missed out.

​A decent effective strength training program could be built among women who follow the right guidelines in a dedicated manner.

It is always safe to have a safe and healthy body. Always be ready to get that exquisite shape you always wondered about.

Good luck.