Stories by Level on Medium

Sustained weight loss got easier!

Level — Thu, 05 May 2022 10:55:48 GMT

Are you tired of following a diet plan? Let your body play the expert. Trusting your inner body’s wisdom and signals gives you control of your diet choices. This is called intuitive eating.

It is the opposite of traditional dieting since it doesn’t impose any guidelines on what to avoid and eat. The thought process behind intuitive eating is that you should eat when you are hungry and stop when you are full. For this to work, you may need to learn to trust your body and distinguish between physical and emotional hunger. Physical hunger is your biological call to replenish the nutrients, such as growling in your stomach. While emotional hunger is driven by emotional needs like boredom, sadness. Research has also linked intuitive eating to lower BMI, healthier psychological attitudes, and weight maintenance.

To start this practice, approach eating without judgment and become more aware of how and when you eat. Happy intuitive eating!

Weight loss now got easy with our workouts. To access our workouts, download Level App now!

These things say a lot about you!

Level — Thu, 05 May 2022 09:57:33 GMT

Ever wondered what impression you make on people?

Here’s the thing — people judge us based on our self-image! So a lot about you is conveyed before you ever say any words.

Here are 4 things that say a lot about you before you say anything. Focus on these to build an excellent impression with people!

Showing up on time. If you consistently keep being late for meetings, it implies that you don’t respect the other person’s time. They may feel put off, disrespected, and feel that you’re not someone who can be relied on!
Your grooming. While this point may seem superficial, dressing well accounts for a considerable part of the way you’re perceived. Dressing well shows that you have good self-respect, which is likely to draw people towards you. Moreover, when you feel good about how you’re looking, aren’t you simply more confident? The point being — dress smart!
Your body language. When you talk to someone, be engaged in the conversation! Here are some body language cues to guide you:
Firm handshake = you’re confident.
A smile = you’re genuinely happy to see them.
Not making eye contact = you’re shy.
Tiny nervous movements = you’re insecure.
Head tilting = you’re a good listener.

According to research, 93% of communication is, in fact, non-verbal. Therefore, it might be worth investing in these skills and leveling up your communication game :)

To know more about such interesting insights, download Level App now!

Running Tips: Preventing Side Stitches

Level — Thu, 05 May 2022 07:33:39 GMT

If you’re a regular runner, you can deal with anything — a headache, muscle pain, blisters, etc. But a side stitch? That always puts off a runner!

A side stitch is a piercing pain in your lower abdomen. When it keeps increasing, you might struggle to go on. It could even ruin your flow.

Here are a few things you could try to prevent side stitches:

Work on your core: Most of your strength comes from the core. If your core muscles are weak, they tend to tense up often. A stronger core will assist you in your runs.
Focus on the breath: If your muscles aren’t getting enough oxygen, they can tense up and cause cramps. So, it is crucial to maintain an even breathing pattern to avoid side stitches.
Gap after meals: After a meal, your stomach is occupied in carrying out a major activity — digestion. It becomes hard to assist you with running and digesting at the same time. Remember to keep a gap of 2–3 hours between your meal & your run.
Take a step back: When you’re motivated, you might want to run fast and hard from the start. However, this can lead to side stitches if you’re not mindful about your breathing. Take a step back or quit if the pain is unbearable! You can always run again later.

Don’t be demotivated if you’re keeping the above points in check, and a side stitch still occurs. It happens to the best of runners. You can learn here how to minimize a side stitch mid-run.

To know more about such interesting tips, download Level App now!

Running Tips: Things To Avoid

Level — Thu, 05 May 2022 07:29:44 GMT

While running seems easy as an activity, there are some things you should avoid. Especially if you’re running often, these things will play a huge factor.

Don’t stay dehydrated. (Even when you’re not running). Running is a high-intensity workout. Your body burns a lot of calories, and you sweat a lot. Therefore, it’s essential to stay hydrated as it might lead to low sugar levels.
Don’t overtrain. Running can become addictive after a while as it makes you feel good. But, keep in mind that overtraining could lead to severe injuries.
Avoid indulging in junk food. You might assume that because you’re burning so many calories, you’re allowed to indulge in whatever you wish to. But if you’re taking this seriously and want to improve, you’ll have to alter your diet. You can consume anything you want in moderation. Increase the intake of fruits, proteins, and carbohydrates.
Don’t skip out on warm-ups and cool-downs. The reason we warm up is toget our blood flowing and stretch the muscles before an intense activity, so we can perform better. After exercising, our muscles get tight. Hence, to release the tension, a cool down is necessary.
Avoid consuming heavy meals right before running. Your body needs time to digest food and convert it into energy. If you run right away after eating, you might feel uneasy.

Remember that your body is different, and your training will differ for everyone. Run at your own pace. Eat how much your body requires. Your body speaks to you. Listen to it!

To know more about such interesting tips, download Level App now!

Getting Back To Running After A Break

Level — Thu, 05 May 2022 07:22:03 GMT

Sometimes, you need a break from running. Or life gets in the way and disrupts your schedule. When you’ve developed a habit of running, it’s hard to stay away from it. But it’s hard to get back after a break as well.

Here are some things to remember when you get back:

Don’t compare yourself to your past version: Let’s say you hit your 5k mark the last time. And now, even 500 meters seems like a task. It is common to feel this way as the body is still getting used to the runs. Start small and give your body some time to recover.
You aren’t starting from scratch: You’ve already done this before. Your body recognizes it. There is a residue of stamina left from the last time. It’s not gone in vain. You’ll be in awe by how much your body remembers and how fast it can recover.
Don’t become your competition: Sometimes, seeing how much you used to run can feel demotivating. You might feel a constant urge to get back to that pace. But that was another version of you, and this is another. Be patient and know that you will get back and even go beyond.

Breaks can be helpful sometimes. Planned or unplanned, they help us learn a lot. So if you’re still on a break, let this one motivate you to come back and give your best.

“You don’t have to run every day to be a runner. You’re a runner even when you’re not running.” — Coach Bennet, Nike Running Club.

To know more about such interesting tips, download Level App now!

Running Tips: Preventing Side Stitches

Level — Wed, 04 May 2022 13:44:38 GMT

If you’re a regular runner, you can deal with anything — a headache, muscle pain, blisters, etc. But aside stitch? That always puts off a runner!

A side stitch is a piercing pain in your lower abdomen. When it keeps increasing, you might struggle to go on. It could even ruin your flow.

Here are a few things you could try to prevent side stitches:

Work on your core: Most of your strength comes from the core. If your core muscles are weak, they tend to tense up often. A stronger core will assist you in your runs.
Focus on the breath: If your muscles aren’t getting enough oxygen, they can tense up and cause cramps. So, it is crucial to maintain an even breathing pattern to avoid side stitches.
Gap after meals: After a meal, your stomach is occupied in carrying out a major activity — digestion. It becomes hard to assist you with running and digesting at the same time. Remember to keep a gap of 2–3 hours between your meal & your run.
Take a step back: When you’re motivated, you might want to run fast and hard from the start. However, this can lead to side stitches if you’re not mindful about your breathing. Take a step back or quit if the pain is unbearable! You can always run again later.

Don’t be demotivated if you’re keeping the above points in check, and a side stitch still occurs. It happens to the best of runners. You can learn here how to minimize a side stitch mid-run.

To know more about such interesting tips, download Level App now!

Biggest Turn Off — Mid-Run Side Stitch

Level — Wed, 04 May 2022 13:34:18 GMT

Biggest Turn Off — Mid-Run Side Stitch

You’re working on your core. You’ve kept a gap between your meals and running. Your breathing is steady. You’ve hit your stride. But, to your surprise, you can feel the side stitch rising. So how do you deal with it? Here are a few things you could do:

Slow down: The first thing you should do is slow down. It will reduce the tension in your abdominal muscles.
Deep Breathing: Be fully aware of your breathing. Try doing longer and deeper breaths. It will relax the diaphragm and respiratory muscles. The side stitch will reduce in a few minutes after deep breathing.
Walk: If it gets too intense, stop and walk for a few minutes. When it reduces, continue running.
Stretching: Sometimes, the muscles may be too tensed, and you might not realize it. Pause, stretch for a couple of minutes, and start slow again.
Stop: If the side stitch persists no matter what you do, you should stop. You need to rest and get back another day.

The best way to deal with side stitches is to run more, build a strong core, and improve your endurance. In addition, running often will improve your respiratory system. It will also keep you going for a longer duration.

To know more about such interesting tips, download Level App now!

Long Runs: How To Train Your Brain

Level — Wed, 04 May 2022 13:25:21 GMT

A long run is a huge challenge for your brain. Running beyond a certain point will feel tiring to your mind. So you have to train it, figure out the tricks, and learn some techniques to enjoy your long runs. Here are some things to remember:

Don’t believe your mind: At a certain point, your mind may tell you to stop. There may be times when this happens even before you run your regular distance. Notice these moments and consciously ask more out of yourself.
Set a visual marker: Sometimes, it’s easier to focus on a visual element instead of keeping track of the numbers. For example, keep track of an object (a building, a traffic signal, a landmark, etc.) that you cross now on your route.
Post-Run Satisfaction: Visualize how you’ll feel after you complete the run — a good stretch, a nice shower, drinking water, eating a delicious meal, or just resting! Most importantly, focus on the satisfaction that you’ll feel after the run.
Milestone Check: Every time your mind tells you that you can’t go further, remind yourself of the times you’ve already done it.
Express Gratitude: Change your perspective from you have to run to you get to run. Isn’t it amazing how your body supports you in doing this? So for a while, forget about everything else and thank your body. (Remember to bring a big smile to your face as you do this!)

As you keep running, you’ll learn the tricks your mind tries to play on you.

“The only one who can tell you ‘you can’t’ is you. And you don’t always have to listen!”

To know more about such interesting tips, download Level App now!

How To Embrace A Bad Run

Level — Wed, 04 May 2022 13:15:12 GMT

Every run has a purpose. There is no good or bad run. However, for some, a bad run would be when they fail to meet their expectations for the run.

Here are some things you can learn from a bad run:

Remember that it won’t last: This won’t be a daily thing. It won’t last. It was something you had to overcome to become a better runner.
It teaches you that you are human: It’s impossible to have a perfect run every day. Sometimes, our bodies are tired, and we can’t push through. And that’s okay. You can always try again.
Be grateful for your body: Even though you had a bad run, you could still run. The fact that your body can support you like that is reason enough to be grateful. So thank it for all it’s done!
Don’t evaluate yourself based on that run: One bad run doesn’t mean you’re a bad runner. Instead, a bad run could be a great opportunity to keep you grounded and give your body a break.
Don’t dwell on it: It was a tiny part of your day. You’ll run again tomorrow, and it won’t be the same. Don’t let your mood or confidence take a hit because of this.

Every run is essential. It teaches you more about yourself. Learn to face the bad runs and not fear them. They’re all a part of the process.

“The most successful runners are the most confident runners. And the most confident runners are the most flexible runners. Remember that every training plan is written in pencil… with an eraser!”

To get motivated to run more, download Level App now!

What Running Does To Your Body & Brain

Level — Wed, 04 May 2022 13:07:55 GMT

You’ve been running for a while. You feel more energetic and lighter. You feel like you can handle stress better. You feel healthier and confident. It’s no coincidence that running has had an impact on your mind and body. So here’s something to be aware of before continuing your journey with running.

Impact On Your Body:

It is known for improving cardiovascular strength.
Running helps you grow more capillaries and increases the oxygen flow to the rest of the body.
It also has a significant impact on your stamina
It helps you build endurance.

Pro tip: Combining running with resistance training would deliver good results. It helps strengthen the muscles and decrease the risk of injury.

Impact On Your Brain:

Running helps you build brainpower. It has also proven to improve memory and learning. In addition, it elevates your mood and helps you stay focused.
According to a study, we use more brain cells while running than any other activity. But, to let your body receive these benefits, you have to stay consistent with running.
A few minutes into the run, your brain produces certain endorphins, which give you a rush. It is also known as the runner’s high.

You’ll discover many more benefits in your journey. Once you begin, remember that it’s okay to have a bad run. Every run has a purpose, and starting is more important than finishing.

“Run from the starting line. Run to other starting lines. Run knowing there are no finish lines!”

To know more about such interesting tips, download Level App now!