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started","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/1041_e035f3e035f3.imageset\/1041_e035f3e035f3@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/1041_e035f3e035f3.imageset\/1041_e035f3e035f3@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/1041_6ea44881018cb392b48c45454561ac56.html","createdAt":1552682263712,"tags":["Meditation","Nutrition","Weight loss","Live mindfully","De-stress routine"],"name":"How to Eat Mindfully"},{"id":1042,"modifiedAt":1567000306246,"describing":"How meditation reverses 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","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2006_d18c93d18c93.imageset\/2006_d18c93d18c93@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2006_d18c93d18c93.imageset\/2006_d18c93d18c93@2x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2006_e1ea4abc77b0cde885fa357a381aa238.html","createdAt":1552682263914,"tags":["Running","Apparel and Accessories"],"name":"Running Apparel Tips"},{"id":2007,"modifiedAt":1567000305696,"describing":"Take time to choose a good pair of running shoes that fit you well. 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","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2008_96f2dc96f2dc.imageset\/2008_96f2dc96f2dc@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2008_96f2dc96f2dc.imageset\/2008_96f2dc96f2dc@2x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2008_181adac02ff42091b02b774f8d867bd2.html","createdAt":1552682263957,"name":"How to Choose Running Shoes","tags":["Running","Apparel and Accessories"]},{"id":2009,"modifiedAt":1567000307269,"describing":"You must have heard that eating small portions 6 times a day will help you lose weight. Well, not exactly.","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2009_e0ba0c3e31841ee966331a129264f645.html","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2009_27c7ee27c7ee.imageset\/2009_27c7ee27c7ee@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2009_27c7ee27c7ee.imageset\/2009_27c7ee27c7ee@3x.jpg"},"createdAt":1552682263982,"tags":["Running","Nutrition","Weight loss"],"name":"How Many Times a Day to Eat"},{"id":2013,"modifiedAt":1567000307279,"describing":"Running is one of the best ways to clear your head. A long run gives you plenty of time to sort things out in your mind. ","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2013_869266869266.imageset\/2013_869266869266@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2013_869266869266.imageset\/2013_869266869266@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2013_23bfaccc8958a3ce9df60710e54b0255.html","createdAt":1552682264074,"tags":["Running","Motivation"],"name":"Have Something to Think About"},{"id":2014,"modifiedAt":1567000307289,"describing":"Most runners will tell you the hardest part of any run is just getting yourself out the door. Once you get started, it’s easier to keep going. ","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2014_9438b9219b947ca3d265d3abee1c18b8.html","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2014_2d14342d1434.imageset\/2014_2d14342d1434@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2014_2d14342d1434.imageset\/2014_2d14342d1434@3x.jpg"},"createdAt":1552682264107,"tags":["Running","Motivation"],"name":"Find a Buddy"},{"id":2016,"modifiedAt":1567000307298,"describing":"Breathing properly is a key to successful running. It can improve your performance and make your runs easier.","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2016_eeabb5f76fd8cee53b847d339505cf92.html","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2016_56d36a56d36a.imageset\/2016_56d36a56d36a@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2016_56d36a56d36a.imageset\/2016_56d36a56d36a@2x.jpg"},"createdAt":1552682264277,"tags":["Running","Work out properly"],"name":"Breathing While Running"},{"id":2017,"modifiedAt":1567000307307,"describing":"We prepared a few tips that will improve your runs and make them more enjoyable.","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2017_41c4ef7360cfb008aaf8fe4975c12385.html","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2017_8e3d698e3d69.imageset\/2017_8e3d698e3d69@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2017_8e3d698e3d69.imageset\/2017_8e3d698e3d69@3x.jpg"},"createdAt":1552682264500,"tags":["Running","Motivation","Work out properly"],"name":"Training Tips"},{"id":2018,"describing":"Your body can overheat by as much as fifteen degrees during a run, so don't overdress. Check the weather forecast and dress for weather that is 15 degrees warmer.","modifiedAt":1567000307317,"image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2018_200e36200e36.imageset\/2018_200e36200e36@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2018_200e36200e36.imageset\/2018_200e36200e36@2x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2018_bafd299af19245670eb753d691dfc0bd.html","createdAt":1552682264799,"tags":["Running","Apparel and Accessories","Work out properly","Pre and Post-Workout routine"],"name":"Running and the Weather"},{"id":2019,"modifiedAt":1567000310202,"describing":"Proper post-workout nutrition improves your performance and body composition, prevents muscle breakdown and boosts recovery.","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2019_3338e98f1ebd4d8f47665866d267a650.html","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2019_ca7007ca7007.imageset\/2019_ca7007ca7007@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2019_ca7007ca7007.imageset\/2019_ca7007ca7007@3x.jpg"},"createdAt":1552682264718,"tags":["Running","Nutrition","Weight loss","Recovery","Pre and Post-Workout routine"],"name":"After Running"},{"id":2020,"modifiedAt":1567000306532,"describing":"What is the best beverage you can drink to maintain a good health that you already have in your kitchen?","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2020_b75121c2e11c16265e157877b6a68aee.html","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2020_3c90d63c90d6.imageset\/2020_3c90d63c90d6@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2020_3c90d63c90d6.imageset\/2020_3c90d63c90d6@3x.jpg"},"createdAt":1552682264904,"tags":["Hydration","Running","Fitness","Walking","Weight loss"],"name":"Hydration"},{"id":2021,"modifiedAt":1567000306812,"describing":"Water is perfect - calorie-free, readily-available and healthy. But what if you're one of those people who cannot drink pure water?","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2021_44d06fc946643e21d8c18f43ea00985c.html","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2021_6d35c46d35c4.imageset\/2021_6d35c46d35c4@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2021_6d35c46d35c4.imageset\/2021_6d35c46d35c4@3x.jpg"},"createdAt":1552682265007,"tags":["Running","Hydration"],"name":"Make Water Taste Better"},{"id":2022,"modifiedAt":1567000306972,"describing":"We've already found out that water, tea and coffee are our best options when it comes to drinks. But what about those drinks we need to avoid? ","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2022_a25f741c7fe8c892d7d22df9fce1b6bc.html","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2022_0d04a30d04a3.imageset\/2022_0d04a30d04a3@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2022_0d04a30d04a3.imageset\/2022_0d04a30d04a3@2x.jpg"},"createdAt":1552682265143,"tags":["Running","Fitness","Walking","Weight loss","Hydration"],"name":"Drinks to Avoid"},{"id":2023,"modifiedAt":1567000307387,"describing":"One of the most common reasons why people don’t like running is because they can’t do it well. Many beginners start way too fast and try to work out harder than their bodies can handle comfortably. The key rule of running is to start gradually.","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2023_b31e4ef8b1e28e8bb73ca862d20af096.html","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2023_fcddb0fcddb0.imageset\/2023_fcddb0fcddb0@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2023_fcddb0fcddb0.imageset\/2023_fcddb0fcddb0@2x.jpg"},"createdAt":1552682265193,"tags":["Running","Work out properly"],"name":"Why People Don't Like Running"},{"id":2024,"modifiedAt":1567000308232,"describing":"One of the most common running mistakes is running too fast too soon. Beginners often get excited about running and can’t spread out their energy evenly for the whole run. ","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2024_9e8502743090ca4c20fbcbca883a1412.html","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2024_d2cebcd2cebc.imageset\/2024_d2cebcd2cebc@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2024_d2cebcd2cebc.imageset\/2024_d2cebcd2cebc@2x.jpg"},"createdAt":1552682265333,"tags":["Running","Work out properly"],"name":"Voice Test to Check Your Pace"},{"id":2025,"modifiedAt":1567000308246,"describing":"Sugar is one of the main enemies to your health and weight loss journey. It doesn't contain any useful nutrients and it is linked to a number of health conditions, including diabetes and certain cancers. It is important to realize that lots of foods, such as fruits, contain natural sugar. ","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2025_220ed3d8b9630053e8a03cfe4ff0fe70.html","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2025_ad432bad432b.imageset\/2025_ad432bad432b@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2025_ad432bad432b.imageset\/2025_ad432bad432b@3x.jpg"},"createdAt":1552682265445,"tags":["Running","Fitness","Walking","Nutrition","Weight loss"],"name":"Sugar"},{"id":2026,"modifiedAt":1567000308258,"describing":"A lot of people count calories, carefully watching their protein, carbs and fat intake and even cutting down on added sugar. ","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2026_1b1aec59896fa07856d748d5b8c337a4.html","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2026_02c1bb02c1bb.imageset\/2026_02c1bb02c1bb@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2026_02c1bb02c1bb.imageset\/2026_02c1bb02c1bb@3x.jpg"},"createdAt":1552682265692,"tags":["Running","Fitness","Walking","Nutrition","Weight loss"],"name":"Salt"},{"id":2027,"modifiedAt":1567000308840,"describing":"We do not support alcohol consumption. But we all understand that you might occasionally have a drink, whether it's at a social event or a glass of wine over a dinner. But what does alcohol have to do with weight loss? ","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2027_dab4150a25dffbd06618b53303771c2b.html","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2027_4b868d4b868d.imageset\/2027_4b868d4b868d@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2027_4b868d4b868d.imageset\/2027_4b868d4b868d@2x.jpg"},"createdAt":1552682266120,"tags":["Fitness","Walking","Running","Nutrition","Weight loss"],"name":"Alcohol"},{"id":2028,"modifiedAt":1567000308277,"describing":"Glycemic index is a useful tool that we can use to control our diet. It was first introduced to help people with diabetes, but can help all those who want to avoid diabetes, high blood pressure, heart problems and have a healthy diet.","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2028_d3e326de5a06bc2aacb063ac73ba6d14.html","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2028_b9f85bb9f85b.imageset\/2028_b9f85bb9f85b@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2028_b9f85bb9f85b.imageset\/2028_b9f85bb9f85b@2x.jpg"},"createdAt":1552682265784,"tags":["Running","Fitness","Walking","Nutrition","Weight loss"],"name":"The Glycemic Index"},{"id":2029,"modifiedAt":1567000308287,"describing":"Thanks to our high-tech, digital age, there is no reason to run to the sound of the wind anymore. Turn on your favorite music in our app to boost up you run. ","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2029_b0ca92185b377801d93df0aba589a95f.html","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2029_e3aa4de3aa4d.imageset\/2029_e3aa4de3aa4d@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2029_e3aa4de3aa4d.imageset\/2029_e3aa4de3aa4d@3x.jpg"},"createdAt":1552682265907,"tags":["Running","Motivation"],"name":"Get Some Great Music"},{"id":2030,"modifiedAt":1567000309167,"describing":"Do you remember that last time when you stuffed yourself with fatty and sugary foods and then were totally ashamed of yourself? ","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2030_645b9e645b9e.imageset\/2030_645b9e645b9e@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2030_645b9e645b9e.imageset\/2030_645b9e645b9e@2x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2030_59e811bf05b386c6b3b77d3116f18b8c.html","createdAt":1552682266054,"tags":["Running","Walking","Fitness","Nutrition","Weight loss"],"name":"How to Stop Overeating"},{"describing":"Consistency is the key to success of any new running program. 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While this trick is widely used by bodybuilders, other fitness professionals and nutritionists do not support it.","modifiedAt":1567000309200,"id":2036,"image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2036_5e86905e8690.imageset\/2036_5e86905e8690@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2036_5e86905e8690.imageset\/2036_5e86905e8690@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2036_3bb895586b25bd54e8ae6b1d7369a054.html","createdAt":1552682266822,"tags":["Running","Walking","Fitness","Nutrition","Weight loss"],"name":"Cheat Meals"},{"describing":"You've probably heard that dairy products are high in fat and should be limited if you want to lose weight.","modifiedAt":1567000309209,"id":2037,"image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2037_0b54ce0b54ce.imageset\/2037_0b54ce0b54ce@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2037_0b54ce0b54ce.imageset\/2037_0b54ce0b54ce@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2037_d99357fddd9749e4de6b584fec155dda.html","createdAt":1552682266927,"tags":["Running","Nutrition","Weight loss"],"name":"Dairy Products"},{"id":2038,"describing":"Macronutrients are the source of calories in food. They are chemical compounds our bodies need daily to live and stay healthy. ","modifiedAt":1567000309216,"image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2038_3ac42c3ac42c.imageset\/2038_3ac42c3ac42c@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2038_3ac42c3ac42c.imageset\/2038_3ac42c3ac42c@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2038_9212f2c0067853a0dfc320a3d85091ce.html","createdAt":1552682267034,"tags":["Running","Walking","Fitness","Nutrition","Weight loss"],"name":"Essential Nutrients"},{"id":2039,"modifiedAt":1567000309225,"describing":"Along with running through too much pain, beginning runners often push themselves at an intensity that is too high. ","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2039_214249214249.imageset\/2039_214249214249@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2039_214249214249.imageset\/2039_214249214249@2x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2039_c0cc27e5d9d91d289c7341459395170c.html","createdAt":1552682267291,"tags":["Running","Work out properly"],"name":"Low Intensity"},{"id":2040,"modifiedAt":1567000308431,"describing":"Food is fuel for your body. Just like cars can’t run without gas, your body can’t handle workouts properly without calories. ","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2040_94d7cf94d7cf.imageset\/2040_94d7cf94d7cf@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2040_94d7cf94d7cf.imageset\/2040_94d7cf94d7cf@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2040_8f9558b20c44610ec9b7ce52d6ad3cd0.html","createdAt":1552682267305,"tags":["Running","Nutrition","Weight loss","Work out properly"],"name":"Training on an Empty Stomach"},{"describing":"Protein is an organic compound that is made up of amino acids and is an essential part of any complex living organism. ","modifiedAt":1567000308437,"id":2041,"image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2041_be1dbbbe1dbb.imageset\/2041_be1dbbbe1dbb@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2041_be1dbbbe1dbb.imageset\/2041_be1dbbbe1dbb@2x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2041_bd8af7497c388adc778305f6352978be.html","createdAt":1552682267512,"tags":["Running","Walking","Fitness","Nutrition","Weight loss"],"name":"Protein"},{"id":2042,"describing":"Not all sources of protein are equal. Different products contain different combinations of amino acids. Including a good variety of protein-rich foods in your diet to ensure good protein intake. ","modifiedAt":1567000308562,"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2042_ed1fa41d5e1c2ebe65c1439ae76780cf.html","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2042_8300b28300b2.imageset\/2042_8300b28300b2@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2042_8300b28300b2.imageset\/2042_8300b28300b2@2x.jpg"},"createdAt":1552682267618,"name":"Products Rich in Protein","tags":["Running","Fitness","Walking","Nutrition","Weight loss"]},{"describing":"Plant-based proteins are considered \"incomplete\" as they don't contain all essential amino acids, unlike protein from animal sources. ","modifiedAt":1567000308555,"id":2043,"image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2043_5361cc5361cc.imageset\/2043_5361cc5361cc@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2043_5361cc5361cc.imageset\/2043_5361cc5361cc@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2043_2ef310551fd7b5ac68521165dc302899.html","createdAt":1552682267759,"tags":["Running","Fitness","Walking","Nutrition","Weight loss"],"name":"Vegetarians and Vegan Protein Sources"},{"id":2044,"modifiedAt":1567000310380,"describing":"The role of carbohydrates is to provide energy to the body. Though our body produces some carbohydrates, it's not enough and we need to get our carbohydrates from food.","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2044_16f67f6bd9675dd0577af70a61bd4679.html","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2044_725bd8725bd8.imageset\/2044_725bd8725bd8@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2044_725bd8725bd8.imageset\/2044_725bd8725bd8@3x.jpg"},"createdAt":1552682267912,"tags":["Running","Nutrition","Weight loss"],"name":"Carbohydrates"},{"id":2045,"describing":"Complex carbs – fiber and starch – consist of multiple sugar molecules stuck together in a long chain. Complex carbs, except fiber, are broken down in your body into simple carbs, which then turn to energy in our bodies.","modifiedAt":1567000310390,"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2045_b8a540e672c95214d850deca6f6321d8.html","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2045_790467790467.imageset\/2045_790467790467@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2045_790467790467.imageset\/2045_790467790467@2x.jpg"},"createdAt":1552682268068,"name":"Good Carbs","tags":["Running","Fitness","Walking","Nutrition","Weight loss"]},{"describing":"Simple carbs are macronutrients consisting of one or two molecules of sugar. They are easily digested and are a quick source of energy. ","modifiedAt":1567000310399,"id":2046,"image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2046_20ec5220ec52.imageset\/2046_20ec5220ec52@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2046_20ec5220ec52.imageset\/2046_20ec5220ec52@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2046_98f9ca26bd442da76c695233007262dc.html","createdAt":1552682271960,"tags":["Running","Fitness","Walking","Nutrition","Weight loss"],"name":"Bad Carbs"},{"id":2047,"modifiedAt":1567000309315,"describing":"Fats are not very popular among people trying to lose weight, but they are as important for our bodies as other macronutrients.","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2047_3b2892cfecf254185163113e2de79405.html","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2047_c3d066c3d066.imageset\/2047_c3d066c3d066@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2047_c3d066c3d066.imageset\/2047_c3d066c3d066@3x.jpg"},"createdAt":1552682268268,"tags":["Running","Weight loss","Walking","Fitness","Nutrition"],"name":"Fats"},{"id":2048,"describing":"Unsaturated fats are generally considered to be \"good\" fats. They consist of monounsaturated and polyunsaturated fats (these are long words that stand for fairly simple things).","modifiedAt":1567000309370,"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2048_dc088c276d169e09feab48a0e96b134f.html","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2048_c2ef79c2ef79.imageset\/2048_c2ef79c2ef79@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2048_c2ef79c2ef79.imageset\/2048_c2ef79c2ef79@2x.jpg"},"createdAt":1552682268389,"name":"\"Good\" Fats: Monounsaturated Fats","tags":["Running","Nutrition","Weight loss","Walking","Fitness"]},{"id":2049,"describing":"Polyunsaturated fats are essential fats, meaning that our bodies need them to function properly. Among their primary functions are building cell membranes and the covering of nerves. ","modifiedAt":1567000309447,"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2049_32236560abb752b261a39935faf1abd9.html","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2049_a24b3ba24b3b.imageset\/2049_a24b3ba24b3b@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2049_a24b3ba24b3b.imageset\/2049_a24b3ba24b3b@2x.jpg"},"createdAt":1552682268520,"name":"\"Good\" Fats: Omega-3 and Omega-6","tags":["Running","Weight loss","Nutrition","Walking","Fitness"]},{"id":2050,"modifiedAt":1567000309466,"describing":"Bad fats include industrial-made trans fats. Trans fats consist of fat molecules that have been changed and deformed during a process of hydrogenation – heating oil and combining it with hydrogen.","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2050_c28e6e2dc5cae3b3330cd50a765b53c0.html","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2050_11f03d11f03d.imageset\/2050_11f03d11f03d@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2050_11f03d11f03d.imageset\/2050_11f03d11f03d@2x.jpg"},"createdAt":1552682268688,"tags":["Running","Weight loss","Nutrition","Walking","Fitness"],"name":"\"Bad\" Fats – Trans Fats"},{"id":2051,"modifiedAt":1567000309461,"describing":"There's also a fourth category that falls somewhere in-between \"good\" and \"bad\" fats – we eat saturated fats almost every day.","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2051_bbebe7bbebe7.imageset\/2051_bbebe7bbebe7@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2051_bbebe7bbebe7.imageset\/2051_bbebe7bbebe7@2x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2051_d18ed2cd24d4c207cccac84f0d2cc1bb.html","createdAt":1552682268852,"tags":["Running","Walking","Fitness","Nutrition","Weight loss"],"name":"In-Between Fats – Saturated Fats"},{"id":2052,"modifiedAt":1567000311382,"describing":"We already know a lot about protein, fat and carbs and their importance to our diet. But you might ask - how much of each of these macronutrients should we consume every day?","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2052_415099415099.imageset\/2052_415099415099@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2052_415099415099.imageset\/2052_415099415099@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2052_3f66e8b4be647a1bdac40269c7034488.html","createdAt":1552682268910,"tags":["Running","Weight loss","Nutrition","Walking","Fitness"],"name":"Fat, Protein, Carbs Ratio"},{"id":2053,"modifiedAt":1567000311390,"describing":"As the name suggests, these are elements that we need in smaller doses, but they are as important for our health as macronutrients. ","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2053_6e68b46e68b4.imageset\/2053_6e68b46e68b4@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2053_6e68b46e68b4.imageset\/2053_6e68b46e68b4@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2053_132f47f30014e44cd42d6758ab2381da.html","createdAt":1552682269055,"tags":["Running","Walking","Fitness","Weight loss","Nutrition"],"name":"Micronutrients"},{"id":2054,"modifiedAt":1567000311398,"describing":"Iron is an essential component of hemoglobin; it helps to transfer oxygen to our organs and tissues. We need to consume about 20 mg iron daily, and women need more iron than men, as they lose more of this element every month during their menstrual cycle. ","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2054_a5fbdba5fbdb.imageset\/2054_a5fbdba5fbdb@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2054_a5fbdba5fbdb.imageset\/2054_a5fbdba5fbdb@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2054_5f6fea497b29d71392381d97578d0a6a.html","createdAt":1552682269181,"tags":["Running","Weight loss","Nutrition","Walking","Fitness"],"name":"Iron"},{"id":2055,"modifiedAt":1567000311406,"describing":"Calcium plays an important role in maintaining healthy teeth and bones, clotting blood and releasing hormones in our bodies.","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2055_95977d0d31d1e8ad898b083ac5d6de85.html","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2055_c0f03dc0f03d.imageset\/2055_c0f03dc0f03d@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2055_c0f03dc0f03d.imageset\/2055_c0f03dc0f03d@2x.jpg"},"createdAt":1552682269313,"tags":["Running","Nutrition","Weight loss","Walking","Fitness"],"name":"Calcium"},{"id":2056,"modifiedAt":1567000311415,"describing":"Zinc is another microelement that plays a vital role in maintaining our health. Zinc is necessary for supporting the immune system, wound healing, healthy growth of children and teenagers and is extremely important for women during pregnancy. ","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2056_148021ab96ce6fb629387e88c84727f2.html","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2056_dbbb21dbbb21.imageset\/2056_dbbb21dbbb21@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2056_dbbb21dbbb21.imageset\/2056_dbbb21dbbb21@2x.jpg"},"createdAt":1552682269473,"tags":["Fitness","Walking","Nutrition","Running","Weight loss"],"name":"Zinc"},{"id":2057,"modifiedAt":1567000310471,"describing":"Though our bodies don't require large amounts of iodine, its role in our organism is far from insignificant.","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2057_080a949b6b19bf17f8b94b467100aa05.html","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2057_56e2dd56e2dd.imageset\/2057_56e2dd56e2dd@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2057_56e2dd56e2dd.imageset\/2057_56e2dd56e2dd@2x.jpg"},"createdAt":1552682269554,"tags":["Running","Nutrition","Weight loss","Walking","Fitness"],"name":"Iodine"},{"id":2058,"modifiedAt":1567000310673,"describing":"Vitamins are essential substances that our bodies need to develop and function properly. There are 13 of them – A, eight B vitamins, C, D, E and K. ","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2058_542aa42c658f38a4f9a5a6805d52e0f0.html","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2058_fcc10afcc10a.imageset\/2058_fcc10afcc10a@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2058_fcc10afcc10a.imageset\/2058_fcc10afcc10a@2x.jpg"},"createdAt":1552682269874,"tags":["Fitness","Walking","Nutrition","Weight loss","Running"],"name":"Vitamins"},{"id":2059,"modifiedAt":1567000310687,"describing":"As the name suggests, fat-soluble vitamins can be found in fatty products, such as oils, oily fish, eggs, and dairy products. ","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2059_bcc138bcc138.imageset\/2059_bcc138bcc138@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2059_bcc138bcc138.imageset\/2059_bcc138bcc138@2x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2059_3a7c1a8058435a533348ffdd3566618b.html","createdAt":1552682269735,"tags":["Running","Nutrition","Weight loss","Walking","Fitness"],"name":"Fat-Soluble Vitamins – A, D, E, K"},{"id":2060,"modifiedAt":1567000310823,"describing":"Unlike fat-soluble vitamins, water-soluble vitamins are not stored in our body. If you ingest more vitamins B or C than you need, your body will eliminate them through urination. ","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2060_308f18308f18.imageset\/2060_308f18308f18@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2060_308f18308f18.imageset\/2060_308f18308f18@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2060_3a1a7a282023dc90e6d0c25a1cb661af.html","createdAt":1552682269886,"tags":["Fitness","Walking","Weight loss","Nutrition","Running"],"name":"Water-Soluble Vitamins – B, C"},{"id":2061,"modifiedAt":1567000310769,"describing":"Fiber is a substance found in vegetables, fruits, legumes and whole grains. Unlike carbs, fats and protein, fiber is not digested in your body, thus helping digestion and preventing constipation.","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2061_f6aacd048cb9558f8829b518339beddb.html","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2061_43910e43910e.imageset\/2061_43910e43910e@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2061_43910e43910e.imageset\/2061_43910e43910e@2x.jpg"},"createdAt":1552682270117,"tags":["Running","Nutrition","Weight loss","Walking","Fitness"],"name":"Fiber"},{"id":2062,"describing":"You have probably heard that you need to eat multiple servings of fruits daily. An apple a day keeps the doctor away, as they say. It not only keeps the doctor away, but it also helps you to lose weight.","modifiedAt":1567000312371,"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2062_c19aa295b2f3d0a0a101c535ea67848c.html","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2062_ac2464ac2464.imageset\/2062_ac2464ac2464@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2062_ac2464ac2464.imageset\/2062_ac2464ac2464@2x.jpg"},"createdAt":1552682271601,"name":"Fruit","tags":["Running","Fitness","Walking","Nutrition","Weight loss"]},{"id":2063,"describing":"Vegetables are low in fat and calories and are packed with vitamins, minerals, antioxidants and fiber. It's necessary to eat about 5 servings of vegetables daily, preferably a variety of types and colors. ","modifiedAt":1567000312389,"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2063_ba56ab188b57b9289d027d760f0cf657.html","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2063_53f10a53f10a.imageset\/2063_53f10a53f10a@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2063_53f10a53f10a.imageset\/2063_53f10a53f10a@3x.jpg"},"createdAt":1552682270440,"name":"Vegetables","tags":["Running","Weight loss","Nutrition","Walking","Fitness"]},{"id":2064,"modifiedAt":1567000312399,"describing":"Grains are the most important source of dietary energy worldwide. However, whether grains should be the main element of our diet still causes controversy among nutritionists.","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2064_fa3c01a4366a854ddec87f7eca1a7898.html","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2064_ba863bba863b.imageset\/2064_ba863bba863b@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2064_ba863bba863b.imageset\/2064_ba863bba863b@2x.jpg"},"createdAt":1552682270516,"tags":["Fitness","Walking","Running","Nutrition","Weight loss"],"name":"Grains"},{"id":2065,"modifiedAt":1567000311490,"describing":"Many people are motivated by the thought of a reward at the end of some hard work. If that describes you, plan out some motivators for your weekly running routine.","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2065_2cb33f2cb33f.imageset\/2065_2cb33f2cb33f@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2065_2cb33f2cb33f.imageset\/2065_2cb33f2cb33f@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2065_fcdd932532b259b93ae824f52f783ff4.html","createdAt":1552682270654,"tags":["Running","Motivation"],"name":"Reward Yourself"},{"id":2066,"modifiedAt":1567000311617,"describing":"There are a lot of areas of the body that rub together during runs – that friction can become painful over time. ","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2066_ce70cece70ce.imageset\/2066_ce70cece70ce@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2066_ce70cece70ce.imageset\/2066_ce70cece70ce@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2066_ae6dc82e6d1e8e374629d5cf45f3c689.html","createdAt":1552682270681,"tags":["Running","Apparel and Accessories","Recovery"],"name":"How to prevent blisters and treat sore muscles"},{"id":2067,"modifiedAt":1567000311510,"describing":"Set challenging, but realistic short-term and long-term goals. If you do a Free Run, resist the urge to run too much, too soon. ","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2067_141907141907.imageset\/2067_141907141907@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2067_141907141907.imageset\/2067_141907141907@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2067_01ca63069ecb305b7f5322b5c9aef02b.html","createdAt":1552682270774,"tags":["Running","Work out properly"],"name":"Don’t Go Too Fast"},{"id":2068,"modifiedAt":1567000311624,"describing":"Find routes that are near home so you will be more inclined to head out for a run. If your running routes are far away, it may be challenging to stick with the plan. ","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2068_0c89800c8980.imageset\/2068_0c89800c8980@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2068_0c89800c8980.imageset\/2068_0c89800c8980@2x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2068_e4b8bc2f3d9d57558c40c245989fd6a5.html","createdAt":1552682271144,"tags":["Running","Work out properly"],"name":"Choosing Your Route"},{"id":2069,"modifiedAt":1575624886328,"describing":"A running technique is the basis of any long-term program. Your arms should remain near waist level with relaxed hands and shoulders. Your posture should be upright.","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2069_d4f098d4f098.imageset\/2069_d4f098d4f098@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2069_d4f098d4f098.imageset\/2069_d4f098d4f098@2x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2069_101144ef728549a92d26e3aff288462b.html","createdAt":1552682271059,"tags":["Running","Work out properly"],"name":"Running Technique"},{"id":2070,"describing":"Your muscles may feel sore a day or two after a difficult run. This is a good sign that your muscles are developing.","modifiedAt":1567000311651,"image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2070_a3a032a3a032.imageset\/2070_a3a032a3a032@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2070_a3a032a3a032.imageset\/2070_a3a032a3a032@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2070_4c30ecc95510d2024b1470cab8c1f443.html","createdAt":1552682271131,"tags":["Running","Work out properly"],"name":"Listen to Your Body"},{"id":2071,"modifiedAt":1567000311686,"describing":"Before getting into a running program, or any other strenuous exercise routine, it is a wise idea to visit your doctor for an overall checkup. ","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2071_f1accefbe28fa571acd04d6b920ece32.html","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2071_732510732510.imageset\/2071_732510732510@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2071_732510732510.imageset\/2071_732510732510@2x.jpg"},"createdAt":1552682272968,"tags":["Running","Work out properly"],"name":"See Your Doctor"},{"id":2072,"modifiedAt":1567000313271,"describing":"Many still believe that running in cold weather might be dangerous. But that is not true. You don’t need to stop running outside just because temperatures fall below zero. ","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2072_d52359d52359.imageset\/2072_d52359d52359@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2072_d52359d52359.imageset\/2072_d52359d52359@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2072_56dd1ef5b0fc85e561c987981d8eba75.html","createdAt":1552682271359,"tags":["Running","Apparel and Accessories","Work out properly"],"name":"Running in the Cold"},{"id":2073,"modifiedAt":1567000313294,"describing":"Recovery weeks are meant to help you get the most out of your training program. They prevent injury, fight fatigue from intensive workouts and are beneficial for your long-term running goals. ","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2073_3bf8253bf825.imageset\/2073_3bf8253bf825@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2073_3bf8253bf825.imageset\/2073_3bf8253bf825@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2073_70110fbe33d8dd2210733d9b28f920b8.html","createdAt":1552682271613,"tags":["Running","Recovery","Work out properly"],"name":"Why You Need Recovery Weeks"},{"describing":"If you're used to frozen meals and fast food, it is unlikely you will achieve a healthy lifestyle unless you change your eating habits.","id":2074,"modifiedAt":1567000313306,"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2074_7bf1060fb6a9993aa77a155d4228f938.html","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2074_d45324d45324.imageset\/2074_d45324d45324@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2074_d45324d45324.imageset\/2074_d45324d45324@3x.jpg"},"createdAt":1552682271835,"tags":["Running","Fitness","Walking","Nutrition","Weight loss"],"name":"Healthiest Ways of Cooking Your Meals"},{"id":2075,"modifiedAt":1567000313319,"describing":"Here's the news - eating healthy doesn't mean your food must be tasteless. And taste doesn't only come from the salt shaker (we already know that we need to limit our salt intake).","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2075_92a6e0b5c9ccdc551218a7a95c7931a1.html","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2075_17c55017c550.imageset\/2075_17c55017c550@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2075_17c55017c550.imageset\/2075_17c55017c550@2x.jpg"},"createdAt":1552682271798,"tags":["Running","Walking","Fitness","Nutrition","Weight loss"],"name":"Herbs & Spices"},{"id":2076,"modifiedAt":1567000313326,"describing":"We already know that we need fat for many reasons, but we only need good fat. This is especially important while choosing cooking oil.","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2076_aa0680aa0680.imageset\/2076_aa0680aa0680@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2076_aa0680aa0680.imageset\/2076_aa0680aa0680@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2076_63d559c39559284089c541dd664c9e7b.html","createdAt":1552682272850,"tags":["Running","Weight loss","Nutrition","Walking","Fitness"],"name":"Oils"},{"id":2077,"modifiedAt":1567000312991,"describing":"There's one simple rule – to lose weight: you need to consume fewer calories than you burn. Also, when you want to gain weight you need to eat more calories than you burn, and if you just want to maintain your current weight, calories in should equal calories out.","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2077_973652973652.imageset\/2077_973652973652@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2077_973652973652.imageset\/2077_973652973652@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2077_e79f9eaf7e2867ef53d8baadabf1132a.html","createdAt":1552682272917,"tags":["Fitness","Walking","Running","Nutrition","Weight loss"],"name":"Counting Calories"},{"id":2078,"modifiedAt":1567000313082,"describing":"Rather than picking up that new best seller in written form, download the audio version and load it onto your iPod or other device.","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2078_084b3f084b3f.imageset\/2078_084b3f084b3f@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2078_084b3f084b3f.imageset\/2078_084b3f084b3f@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2078_474f50742cbb87e30144c6e709b59f62.html","createdAt":1552682274834,"tags":["Running","Motivation"],"name":"Listen to an Audiobook or Podcast"},{"id":2079,"modifiedAt":1567000312755,"describing":"Nutritionists agree that breakfast is the most important meal of the day. After 7-8 hours without food, your body needs fuel. ","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2079_3fd61c1833eec6866f1d6e2eff37ffc6.html","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2079_a2656ba2656b.imageset\/2079_a2656ba2656b@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2079_a2656ba2656b.imageset\/2079_a2656ba2656b@2x.jpg"},"createdAt":1552682273003,"tags":["Running","Nutrition","Weight loss","Walking","Fitness"],"name":"Example of a Good Breakfast"},{"id":2080,"modifiedAt":1567000313356,"describing":"In the middle of the day you need energy and carbs for your brain to function properly. Take a break – don't eat in front of your computer.","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2080_c1d362c1d362.imageset\/2080_c1d362c1d362@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2080_c1d362c1d362.imageset\/2080_c1d362c1d362@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2080_622646fe4ae98c81e086a35364ea6219.html","createdAt":1552682274766,"tags":["Fitness","Walking","Running","Nutrition","Weight loss"],"name":"Example of a Good Lunch"},{"id":2081,"describing":"There are two main things to remember about dinner – don't overeat and include a good source of protein. ","modifiedAt":1567000313958,"image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2081_a009cba009cb.imageset\/2081_a009cba009cb@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2081_a009cba009cb.imageset\/2081_a009cba009cb@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2081_710efe586cb4cba85f3015ae14dafdf3.html","createdAt":1552682273074,"name":"Example of a Good Dinner","tags":["Running","Nutrition","Weight loss","Fitness","Walking"]},{"id":2082,"describing":"If you eat just 3 meals a day, you may feel hungry between meals (and most likely, you will). Snacks are often associated with something unhealthy, like chips, cookies or chocolate bars. However, the right snacks can be your loyal friends on your way to fat loss. ","modifiedAt":1567000313968,"image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2082_6e66196e6619.imageset\/2082_6e66196e6619@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2082_6e66196e6619.imageset\/2082_6e66196e6619@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2082_6fb5ad88edad29d7fd044da0c4601311.html","createdAt":1552682273198,"name":"Healthy Snacks","tags":["Fitness","Walking","Running","Nutrition","Weight loss"]},{"id":2083,"describing":"Reading food labels is very important when you are trying to lose or maintain your weight. Basically, you need to watch your carbs, fat and protein intake, but there are a few additional things to look out for.","modifiedAt":1567000313977,"image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2083_c912c8c912c8.imageset\/2083_c912c8c912c8@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2083_c912c8c912c8.imageset\/2083_c912c8c912c8@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2083_a4ddb7797016eaef00d8b37bef0d5abc.html","createdAt":1552682273122,"name":"What to Look for on Food Labels","tags":["Running","Nutrition","Weight loss","Walking","Fitness"]},{"id":2084,"describing":"According to the statistics, 75 percent of Americans dine out at least once a week. This not only puts a dent in your budget, it may also be harmful to your weight loss efforts.","modifiedAt":1574419018824,"image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2084_b2875ab2875a.imageset\/2084_b2875ab2875a@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2084_b2875ab2875a.imageset\/2084_b2875ab2875a@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2084_7eae9b87519e9a1eb0e327e0047d83f5.html","createdAt":1552682273160,"name":"How to Eat Healthy While Going Out","tags":["Walking","Fitness","Running","Weight loss","Nutrition"]},{"id":2085,"describing":"Most new runners keep track of their weight to make sure it stays within a healthy range throughout their training. ","modifiedAt":1567000313995,"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2085_d0bfa1436070350dcf5339b6e842e707.html","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2085_e09d91e09d91.imageset\/2085_e09d91e09d91@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2085_e09d91e09d91.imageset\/2085_e09d91e09d91@3x.jpg"},"createdAt":1552682273520,"tags":["Running","Work out properly"],"name":"Check Your Pulse"},{"describing":"It's hard to eat healthy and not to overeat every day! However, you can control your appetite just like you control your calorie intake.","modifiedAt":1567000314002,"id":2086,"image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2086_b04437b04437.imageset\/2086_b04437b04437@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2086_b04437b04437.imageset\/2086_b04437b04437@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2086_b68bcc48ed9e850226e61873a1717e20.html","createdAt":1552682273213,"tags":["Fitness","Walking","Running","Nutrition","Weight loss"],"name":"Control Your Appetite"},{"id":2087,"modifiedAt":1567000314008,"describing":"If you follow all weight loss rules that we listed, you'll see results. However, there is additional advice worth mentioning. ","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2087_691c7ec683308dace4b2efef6d328bfb.html","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2087_c99e88c99e88.imageset\/2087_c99e88c99e88@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2087_c99e88c99e88.imageset\/2087_c99e88c99e88@3x.jpg"},"createdAt":1552682273327,"tags":["Running","Nutrition","Weight loss","Walking","Fitness"],"name":"Biggest Nutrition Mistakes"},{"id":2088,"describing":"These is a lot of advice out there about food and weight loss, but let's take a critical approach.  ","modifiedAt":1567000313383,"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2088_c33ffab5f01df51e614c8ef3dd8fed83.html","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2088_37310c37310c.imageset\/2088_37310c37310c@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2088_37310c37310c.imageset\/2088_37310c37310c@2x.jpg"},"createdAt":1552682273452,"name":"Biggest Weight Loss Myths","tags":["Running","Nutrition","Weight loss"]},{"id":2089,"modifiedAt":1567000313481,"describing":"There is no doubt running is a great way to get in shape. However running may be stressful on certain parts of your body.","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2089_19af614c67455ce3a9acf929e03ef76d.html","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2089_c95837c95837.imageset\/2089_c95837c95837@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2089_c95837c95837.imageset\/2089_c95837c95837@2x.jpg"},"createdAt":1552682273588,"tags":["Running","Work out properly"],"name":"Cross-Training"},{"id":2090,"modifiedAt":1567000313493,"describing":"Running shouldn’t just be a hobby, but rather a way of life. Surround yourself with elements of running and fitness such that your mind is constantly engaged and motivated toward your goals. ","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2090_fe5faf054ed7f22b9f68d54e159be689.html","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2090_4ea0c04ea0c0.imageset\/2090_4ea0c04ea0c0@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2090_4ea0c04ea0c0.imageset\/2090_4ea0c04ea0c0@2x.jpg"},"createdAt":1552682273948,"name":"Running Is a Way of Life","tags":["Running","Motivation"]},{"id":2092,"modifiedAt":1567000313506,"describing":"Heart rate zones are the ranges of your heart beats tailored to fit your fitness needs. Sometimes the hardest training might not produce the result you’ve been expecting, whether it’s weight loss or muscle gain. ","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2092_f8894df8894d.imageset\/2092_f8894df8894d@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2092_f8894df8894d.imageset\/2092_f8894df8894d@2x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2092_0fb626461b87c062ca82bbba8a7a2ba3.html","createdAt":1552682273984,"tags":["Running","Work out properly"],"name":"Heart Rate Zones"},{"id":2093,"describing":"Each heart rate zone (HRZ) has its own benefits and fully depends on the goal one strives to achieve through training. To calculate your BPM (beats per minute) in the selected HRZ multiply your max heart rate (MHR) by the percentage indicated below. ","modifiedAt":1567000313561,"image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2093_137db2137db2.imageset\/2093_137db2137db2@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2093_137db2137db2.imageset\/2093_137db2137db2@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2093_c6ed2aa825bbc8c924d364550e7c4191.html","createdAt":1552682274117,"tags":["Running","Work out properly"],"name":"Know Your Heart Rate Zone"},{"id":2094,"describing":"The harder you sweat in the gym the more fat you burn. Well, not really. In fact, the maximum fat burning happens at a relatively low workout intensity. ","modifiedAt":1567000314793,"image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2094_00a88a00a88a.imageset\/2094_00a88a00a88a@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/2094_00a88a00a88a.imageset\/2094_00a88a00a88a@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/2094_b10a98ccfddbf2943250bcc662d99e06.html","createdAt":1552682274251,"tags":["Running","Weight loss","Work out properly"],"name":"Fat Burn Zone"},{"id":3001,"describing":"Sleep is a fascinating process that is often taken for granted. And yet we spend 1\/3 of our lives sleeping. Which is quite a lot, if you think about it.","modifiedAt":1567000314802,"image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/3001_0b832d0b832d.imageset\/3001_0b832d0b832d@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/3001_0b832d0b832d.imageset\/3001_0b832d0b832d@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/3001_4c2ef2a2b1db8a305a5d31b07d3f971e.html","createdAt":1552682274383,"tags":["Running","Fitness","Walking","Sleep","Recovery"],"name":"Powerful Benefits of a Healthy Sleep"},{"id":3002,"describing":"Both quality and quantity matter when it comes to rejuvenating and restful slumbers. Our beauty sleep is a rather complicated process that is comprised of 5 phases during which the brain goes through various activity cycles.","modifiedAt":1567000314813,"image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/3002_829502829502.imageset\/3002_829502829502@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/3002_829502829502.imageset\/3002_829502829502@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/3002_de4d37ee722d6e04f55f686ef0cefa36.html","createdAt":1552682274521,"tags":["Walking","Fitness","Running","Recovery","Sleep"],"name":"Understanding Sleep Phases"},{"id":3003,"describing":"Our dreams can be both a sweet escape from reality and something we want to escape from. They can be the reflection of our worries or memories or of our greatest desires. Sometimes dreams can be so powerful that when we’re awake, for a moment there we can’t figure out whether it was real or not.","modifiedAt":1567000314829,"image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/3003_134d4d134d4d.imageset\/3003_134d4d134d4d@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/3003_134d4d134d4d.imageset\/3003_134d4d134d4d@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/3003_51aa876f5a521a76b2ef3ef3203f7742.html","createdAt":1552682274670,"tags":["Sleep"],"name":"Fascinating World of Dreams"},{"id":3004,"describing":"A proper pre-sleep routine is the best sleeping aid you can think of. Establishing the right practices help fall asleep faster and stay asleep well until morning.","modifiedAt":1567000314841,"image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/3004_22d2b322d2b3.imageset\/3004_22d2b322d2b3@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/3004_22d2b322d2b3.imageset\/3004_22d2b322d2b3@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/3004_11f6715223f61a9a0bb916285ee7afad.html","createdAt":1552682274815,"tags":["Sleep"],"name":"The Importance of Bedtime Rituals"},{"id":3005,"describing":"Caffeine and alcohol are two widely used elements for stimulating our brains. Caffeine makes us alert and energized and helps stay productive throughout the day. ","modifiedAt":1567000314848,"image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/3005_ee3408ee3408.imageset\/3005_ee3408ee3408@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/3005_ee3408ee3408.imageset\/3005_ee3408ee3408@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/3005_42a56c5e7b6fd733b8560bd2545a2f36.html","createdAt":1552682274984,"tags":["Sleep","Nutrition"],"name":"Sleep Thieves: Caffeine and Alcohol"},{"id":3006,"describing":"One of the most common problems with sleep is getting into the snooze mode and falling asleep faster.","modifiedAt":1567000314711,"image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/3006_17e86417e864.imageset\/3006_17e86417e864@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/3006_17e86417e864.imageset\/3006_17e86417e864@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/3006_85df1ca814d5fba8b4adf01143ba0b1a.html","createdAt":1552682275292,"tags":["Sleep","De-stress routine"],"name":"Breathing Techniques for a Better Sleep"},{"id":3007,"describing":"Your pre-sleep activities have a big impact on the night’s rest. Some easy exercising will help you relax, calm the mind and set you in a sleeping mode.","modifiedAt":1567000314194,"image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/3007_f10c04f10c04.imageset\/3007_f10c04f10c04@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/3007_f10c04f10c04.imageset\/3007_f10c04f10c04@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/3007_0b9a2ce9ae03173f1b57bd02b9dcbac3.html","createdAt":1552682275255,"tags":["Sleep","De-stress routine","Recovery"],"name":"Bedtime Activities for Restful Sleep"},{"id":3008,"modifiedAt":1567000314292,"describing":"There are many wrong noises that may keep you awake at night: barking dog, neighbors’ party, signaling cars outside or your partner snoring. ","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/3008_a84eefa84eef.imageset\/3008_a84eefa84eef@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/3008_a84eefa84eef.imageset\/3008_a84eefa84eef@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/3008_13d12fe5f2e694c5db91c4f808a9c3a9.html","createdAt":1552682275571,"tags":["Sleep","De-stress routine"],"name":"Fall Asleep to Soothing Sounds"},{"id":3009,"modifiedAt":1567000314343,"describing":"It’s hard to fall asleep when you can’t quiet down your racing thoughts. You all may know what it’s like. ","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/3009_6153bfad496fb7c4df2adea903e73952.html","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/3009_e16bd3e16bd3.imageset\/3009_e16bd3e16bd3@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/3009_e16bd3e16bd3.imageset\/3009_e16bd3e16bd3@2x.jpg"},"createdAt":1552682275516,"tags":["Sleep","De-stress routine"],"name":"Activities to Avoid Before Bed"},{"id":3010,"modifiedAt":1567000315497,"describing":"We’ve all been through this. As soon as we change into sweats, the late meal cravings come knocking on the door.","htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/3010_018eac2278d2dd49379026238cb2242c.html","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/3010_132a34132a34.imageset\/3010_132a34132a34@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/3010_132a34132a34.imageset\/3010_132a34132a34@2x.jpg"},"createdAt":1552682275841,"tags":["Sleep","Nutrition"],"name":"Foods That Promote a Good Night’s Sleep"},{"id":3011,"modifiedAt":1567000315508,"describing":"Sleep is essential for a healthy body and clear brain. A slight lack of high-quality sleep might affect the manner of things: decrease productivity,  affect your mood and even influence the perspective of life. 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","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/5011_70251f70251f.imageset\/5011_70251f70251f@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/5011_70251f70251f.imageset\/5011_70251f70251f@2x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/5011_e1a6271c67982496a5a0302168abe444.html","createdAt":1552682279643,"tags":["Walking","Work out properly"],"name":"How to Walk Effectively"},{"id":5012,"modifiedAt":1567000318543,"describing":"The only equipment you need when walking is a pair of shoes, and the right shoes do make a difference. ","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/5012_51d7f251d7f2.imageset\/5012_51d7f251d7f2@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/5012_51d7f251d7f2.imageset\/5012_51d7f251d7f2@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/5012_b51b2e937503775bc1e244f277c35ddc.html","createdAt":1552682279603,"tags":["Walking","Apparel and Accessories"],"name":"Choosing Walking Shoes"},{"id":5013,"modifiedAt":1567000318554,"describing":"Regardless of the type of physical activity, you should always stay hydrated, as dehydration can be a cause of fatigue, dizziness, diarrhea or heatstroke.","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/5013_033db3033db3.imageset\/5013_033db3033db3@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/5013_033db3033db3.imageset\/5013_033db3033db3@2x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/5013_a77690df345dcf001be8a64bdfe4882b.html","createdAt":1552682279618,"tags":["Walking","Hydration","Weight loss"],"name":"Stay Hydrated While Walking"},{"id":5014,"describing":"Once you can walk for an hour, several times a week, you can begin increasing the pace. 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","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/5019_2729d62729d6.imageset\/5019_2729d62729d6@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/5019_2729d62729d6.imageset\/5019_2729d62729d6@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/5019_49b0cfc096a621d3e771e0ef37eb906f.html","createdAt":1552682279706,"tags":["Walking","Apparel and Accessories","Work out properly"],"name":"How to Prepare for a Winter Walk"},{"id":5020,"modifiedAt":1567000318710,"describing":"One of the main benefits of Nordic walking (walking with poles) is that pressing the poles into the ground as you walk takes pressure off your knees, hips, and feet, allowing you to walk longer distances without stressing the joints and muscles.","image":{"@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/5020_0d1cc20d1cc2.imageset\/5020_0d1cc20d1cc2@3x.jpg","@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/5020_0d1cc20d1cc2.imageset\/5020_0d1cc20d1cc2@2x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/5020_02a032562e5ab6bf9b90503b14f9c765.html","createdAt":1552682279689,"tags":["Walking","Work out properly","Apparel and Accessories"],"name":"How to Choose Nordic Walking Poles"},{"id":5021,"modifiedAt":1567000318727,"describing":"Using Vaseline or making sure your clothing fits well can prevent chafing.","image":{"@2x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/5021_9f7ba29f7ba2.imageset\/5021_9f7ba29f7ba2@2x.jpg","@3x":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/Tips.xcassets\/5021_9f7ba29f7ba2.imageset\/5021_9f7ba29f7ba2@3x.jpg"},"htmlURL":"http:\/\/contentv0.verv.com\/daria-tips\/development\/verv-app-ios\/en.lproj\/5021_096b4450b8e4677856e31de4cc9576f7.html","createdAt":1552682279742,"tags":["Walking","Apparel and Accessories","Work out properly"],"name":"Chafing"},{"id":5022,"modifiedAt":1567000318607,"describing":"If you've been sedentary for a while, you should start with brisk walking. 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