Evolve Health

Know When To Make Changes to Your Exercise Routine
It might be time to increase the intensity of your exercise if your weight plateaus or your muscles do not feel as fatigued. Take, if you decide to change your running routine: "The general rule of thumb is to up the number of miles run, for races half-marathon length and longer, by 5-10% each week," said Kastor.
You might also want to switch up your routine if you have been doing the same thing repeatedly. Try different types of exercise (e.g., HIIT, cardio, Pilates) every time you work out. You can also dedicate specific days or times for different exercises. That way, you can have more variety throughout your week.

🌿 Your Body Notices the Little Things You Ignore

It’s funny how we push through days feeling “a little off” — a small headache, low energy, tight shoulders, or that tired feeling you can’t explain. We call it “normal,” but your body is quietly trying to talk to you.

Sometimes it’s not a big health problem… it’s just your body asking for something simple: a glass of water, five minutes of fresh air, a real meal instead of snacks, or just a moment to breathe without rushing.

Taking care of yourself doesn’t always mean changing your whole lifestyle. Sometimes it’s just paying attention. Your body whispers before it ever screams — and listening early makes all the difference.

Keep Your Portions in Check
Portion control helps manage your weight when you change your diet. It requires special attention to your eating habits.17 You may want to cut a serving of beef in half, for example, if it takes up more than half your plate.
It's best to try to fill half your plate with vegetables or fruit. A quarter should be lean protein, while the remaining quarter should be whole grains.