How To Lose Weight By Running

how to lose weight by running

Have you ever thought of how to lose weight by running?

If you have thought about it but not done anything about it why not?

Is it because you think you are too unfit? Or that running is too hard

Now I’m here to say that no matter your fitness level or how easy or hard you think running is anyone can do it if they put their minds to it.

Over the next few paragraphs I’m going to tell you how to get started if you are a beginner and that you don’t need to run to begin with it all starts by putting one foot in front of the other.

Just like any other weight loss journey,

Lets explore how to lose weight with running

Build A Good Base Of Running

Depending on your fitness level you might have to take it slow if you want to lose weight by running.

Now it can be done but you need to do it the right way to maximum your results and avoid injury.

If you go at it to hard and injury yourself you could set yourself back for a few weeks or give up on running completely.

Beginners Guide To Running For Weight LossBeginners Guide To Running For Weight Loss

If you are new to running then I would suggest you walk first. So that you can build up the strength in your legs.

If you can walk at a fast pace 3 tot 4 MPH without stopping then you can do a start stop approach. This is where you jog for a minute then walk for two minutes.

This again will build the strength in your legs. You will need to alter your timing and speed so that you can find your sweet spot.

This is where you can complete a 30 to 45 minute workout without stopping. It also needs to push your exercise comfort zone with out overworking yourself.

Remember you want to build strength and endurance over time. A muscle doesn’t get build all at once but an injury can happen in a second.

Healthy Eating For Weight Losshealthy eating for weight loss

If you a serious about running for weight loss then you need to take control of your eating habits.

IF you are going to have the energy to run then you need to fuel your body the right way.

Filling up and snacks and junk food isn’t going to give you if energy to run you need to have a balance diet full of fresh fruit and veg.

You might think that you will burn off that extra chocolate bar when you go for a run but that will be the only thing you are burning.

A standard size chocolate bar has 229 calories in it and will take you 22 minutes to run off.

If you are running at 5MPH.

So if you only do a 30 minute run two thirds of your run will be burning off that chocolate bar.

Now I’m not saying don’t have a little indulgence. What I am saying is keep in mind your goals for running.

If it is to allow you to eat that chocolate bar then that is fine.

But if you are running to lose weight then hold off on the chocolate until you reach your goal.

It will be worth it in the end.

Mix It Up With Your Runs

Now when you are run constantly for 30 to 45 minutes you will want to mix it up a little bit.

This is so that your runs don’t become boring and fell like a chore.

Also mixing up you run will allow you to work on different areas of running.

Now the areas I am going to go over are your short and long runs. Your interval running and hill sprints.

Short Runs

Now these are your 20 to 30 minute runs that you squeeze in because you don’t have enough time or you are doing a lot of training and a 20 minute run could be a recovery day for you.

Now which every the case a short run will help keep your enthusiasm going when you may feel like giving up. After all its only 20 minutes and you will feel better, amp up and energized afterwards.

Long runs

A longer run is design to build endurance and let you push your boundaries of pace per a mile. A long run could be anywhere from 45 minutes to 1 and a half hours. Its down to you to define you length base on your fitness level.

Interval Running.

Interval running is a short intense sprint followed by the same or longer recovery time.

For example:

You start your jog like normal this is consider the warmed up phase then

You go for an all out sprint max effort for 1 to2 minutes.

Then you go in for recovery phase which is at a slower jog or a walk for 2 to 3 minute maybe 4 minutes.

You do this 3 or 4 time throughout your jog.

This type of training benefits you by helping to improve your form, build your endurance and burns fat more effectively.

Hill Sprints

Hill sprints are exactly what they sound you find a hill that quite of traffic and that steep enough to give you a challenge. Then you sprint up it.

When you start hill sprinting you don’t want to go max effort as you need to allow your body to get used to the strain.

But after a few session of hill sprint you can start to increase your effort slowly to the point where you can run up them hard and do 10 sets of hill sprints.

Hill sprinting is a corner stone of running as it is a specific strength workout for runners that increases power, speed and helps with injury prevention.

Over To You!

Now its up to you to take control of your life and your weight.

No one else is going to do it for you!

There are 2 keys to get things done in life. First one is to start the second is to keep it up with consistency.

Now set you goals and go for it. They don’t have to be big like losing 30lbs or run a 5k.

Your goals should be something you can achieve. Like going for a 30minute walk each day this week. Once you have done that goal set another like a run/walk pace for another week.

Keep going and before you know it you will have achieve something you thought you couldn’t before.

And if you don’t like to walk out side for what ever reason weather it be public opinion or the weather is too cold get a treadmill then you will have no excuse to work on your goals

Put One foot in front of the other and keep going

You can do it

Let me know how you are get your goals done in the comments below!

How Does Walking Help You Lose Weight?

How does walking help you lose weight

How does walking help you lose weightWalking is a natural way of life. It is build into our DNA.

From when we are born we strive to learn to walk before we can even talk.

So Why don’t you walk more?

It comes down to the fact that we have become accustomed to the quick fixes.

How fast can we get information.

How fast can we get our food.

How fast can we get from work to home.

We don’t stop to realised how it affects our bodies and how that effect our very existence.

Now because we are used to quick fixes we want weight loss to be quick too.

But I ask you when did you notice you were over weight.

Was it the first pound? The second? The tenth?

I don’t remember the first time I realised I was over weight I think it was when I caught a glimpse of myself in the mirror and thought that’s not the figure I remember having.

Since then I have strived to lose the extra weight but I didn’t put it all on in a day or two so I don’t expect it to come off as quickly.

In this article I am going to cover how walking will help you to lose weight and keep it off.

It is simple stuff.

You might think that it is too easy.

But with all thing it comes down to consistency. If you practice something every day you will become good at it.

Walking Burns Calories

Walking uses energy which is burning calories.

If you were to add extra walking to your daily routine you would burn more calories.

It is not an exact science but the rule of thumb is that 3500 calories equals one pound of fat.

So if you were to do more walking you would be walking your way to burning off those extra pounds.

Boost Your Metabolism

Your metabolism is all the chemical reactions in your body that happen to turn food and drink into energy.

When you walk you use energy.

Which means that you body needs to produce more energy to meet the required demand.

So that means that the more you walk the more energy you use the more calories you burn and the more weight you could lose.

But the Key to losing weight is a not just a healthy exercise habits but a healthy diet.

Healthy Diet is 80% Of Weight Losshealthy veg

What you fuel you body is key to how you lose weight.

If you fuel your body with crap you are going to get crap results. You don’t put regular fuel in a luxury car.

So why do you fill you body with sugar and junk food.

Your morning cup of medium mocha coffee contains 290 calories and will take you 53 minutes to burn off.

That standard size chocolate bar contains 229 calories and will take you 42 minutes to burn off.

The packet of crisp that you tucked away at contains 171 calories and will take you 31 minutes to burn off.

2 Slices of a large pizza contains 449 calories and will take you 1 hour and 23 minutes to burn off.

So the Key to weight loss isn’t in how much exercise you can do its in how much control you have over you eating habits. Weight loss is 80% diet 20% exercise.

Let Now have a look at how you can burn more calories with walking.

Power Walking Burns Extra Calories

Power walking is walking at a much faster pace than you would normally.

This extra speed will burn more calories and boost your metabolism more.

When you are power walking if you swing your arms more it will add a few extra calorie burned as well as help to strengthens your shoulders and your core.

Increase Calories burn by Walking Uphill

Walking up hill will use different muscles than walking on a flat surface so it helps to build more muscle, which boosts your metabolism more which leads to burning more calories.

For every 1 percent of a gradient you can increase your calories burn by an extra 10 percent over a mile for a 150 pound person.

10000 steps a day or more!

The best way to lose weight is to walk more. Aim for 10000 plus steps a day and do it consistently.

And unlike jogging, running of HIIT you wont be putting your body through hell to do it.

You set the pace that you are comfortable with, you decide how far you want to go so it is down to you to take control of your weight.

Just remember to push yourself to do a little so that you can continue to improve your fitness level.

Consistency Is Key

Remember a journey of a 10000 step starts by putting one foot in front of the other.

You just have to start and before you know it you will have covered your steps.

If you don’t like going out side for what ever reason you could think about getting a treadmill.

It is one of the ways I started by the Keys to success is first to start then to keep it up!

Good Luck and let me know how you are going in the comments below!

Health Benefits Of Jumping Rope

jumping rope burn fat anywhere

The health benefits of jumping rope does just stop at weight loss, there are loads of other benefits as well. However most of the time when people think of a jumping rope they either think boxer or children in a playground jumping over the rope. Although this is the case jumping rope is a great workout and that it why boxers do it. I am going to go though the benefit that jumping rope will provide.

health benefits of jumping ropeWeight Loss

The first big benefit that people like about jumping rope is that it helps with weight loss. You can burn up to 10 calories a minute while you are jumping and at the same time you are strengthening your muscles in your legs, butt, shoulders and arms.

So how does that relate to losing weight? Let say for example you do two 10 minute workouts with the jump rope every day. That equates to 200 calories a day and 1000 calorie if you do it 5 days out of 7. Do you think that would go along way to your weight loss goals? I think it would but there are other benefits to this exercise as well so lets read on

Improves Your Coordination

Continually jumping with a jump rope improves your coordination by having you focus on your feet. Even if you aren’t conscious thinking about you feet your sub-conscious is. So just like boxing you will become lighter on your feet by jumping and the more tricks you do the better you will become.

Improves Bone Density

As we age our bone mass decrease and there have been studies to help us understand how to increase our bone density. An article here at show that if you do a weight lifting program or a jump rope program that your bone mass significantly increases after six months and all it takes in 60 to 120 minutes per a week. That means all you need to find is 10 minutes a day to improve your bone density.

Decreases Foot and Ankle Injuries

Exercising using a jump rope also help in many other sports like boxing, tennis and basket ball. As all these sport require you to be light on your feet. You are also prone to foot and ankle injuries. This is where jumping rope helps. When jumping rope you are taught to stay on the balls of your feet. This will build strength up in the muscles surrounding your ankle and foot which decreases the chance of injury.

Improves Cardiovascular Health

Doing this exercise continually for more than 10 minutes will have you increase your heart rate. So this counts as a aerobic exercise and with an increased heart rate you improve how effective your heart pumps oxygenated blood around your body, so overall your heart is healthier but you do need to do 15 plus minutes a day, at least five times a week.

Improved Breathing Efficiency

It is not just your heart that gets a work out your lungs do to. This means that your lung efficiency is improving so that you can put more oxygen into the blood which means you can work out longer or run better. Your muscles can with stand a little more because they have a higher supply of oxygen.

jumping rope burn fat anywhereCompletely Portable and Fun

Does matter what your day throws at you or where your day takes you, the jump rope can always be their as it is simple, small and portable. If you are in a group of friends or with family you can have fun by having competitions. You can make you what you like, or try doing tricks have a laugh, have fun enjoy the day.

Improves Your Ability to Stay Calm

When jumping rope you are not only giving your body a work out you are giving your mind a work out as well. For example you are jumping up and down at the same time you are swinging a rope. You need to swing the rope in a rhythm as well as jump to a rhythm if you are off by a second in the jump or the swing, you fail and the rope hits your feet. So you become synchronize with your mind, body and rope which help you to stay calm in other situations.

So with these benefits why not create a workout plan that involves jumping rope you’ll lose weight, improve your coordination, strengthen your bones, help your lungs and heart, have fun and improve your ability to stay calm. That is quite a lot for a simple bit of rope to do.

Do You Jump rope at home? Can you do any tricks? I love hearing from everyone so why not let me know in the comment box below

Why should you use ab roller wheel in your workout?

Why should you use ab roller wheel in your workoutDo you want an exercise equipment that targets your core muscle and give them a really good workout. While at the same time working on your arms and shoulders. Then have you consider the ab wheel? I will go over what it is and how to use it below so let begin.

What is an ab roller

When you first look at the ab roller you will notice that all it looks like is a wheel and a handle either side. It looks like a bit of a gimmick but if you use it properly it will work you core muscles and shoulders. There are lots of different ways you can use the ab roller so that it engages your core and give you a good workout.

Does ab roller wheel really work

The ability to use the ab wheel in different ways means that anyone at any fitness level can use the equipment. It target the abs or rectus abdominus if you want to use its proper name by getting them to stabilize your spine as you do the exercise. The most common exercise of rolling your body out so it is extended forces your abs to work hard to keep everything straight. Then you return to the starting position and repeat. As simple and easy as a push up with the same compounding results.

Ab wheel for beginnersDoes ab roller wheel really work

If you are new to the ab wheel then I suggest you start on your knees so that you can get used to the movement of the wheel and how it forces you abs to work then you can progress onto hard positions.

So from a kneeing position place the wheel in front of you. Then roll out so that your body and arms are almost straight. You don’t want to go all the way at first because you might not be able to pull yourself back. Go as far as you feel comfortable so that you core is engaged and your body and arms are stretched out, then pull yourself back with you ab muscles. Rinse then repeat do a set of 10 or 15 to see how comfortable it is for you then rest.

Once you are able to roll out as far as you can go easily then you will be ready to try a more difficult roll to engage you abs muscle more and build them up even stronger.

Ab roller wheel exercises

Roll to sides for obliques workout.

When you are rolling back and forth from the plank you and then add in some side rolls so that you can target the obliques a little more. By this you start as normal but as you roll you turn left instead of going straight. Then you come back to the start. Then you roll out again and turn right, just so that you tone each side evenly.

standing roll

This is one of the most advance roll and it really hard to do. You need to have a strong core as well as strong arms, hips and have the muscles withstand the pressure while flexing.

So to do the standing roll you start with the wheel at you feet and your arms and legs straight. You then roll out reminding under complete control until you are as far out as you can go with good form. Then you pull yourself back to the starting position. IF you can do one or two you know how much strain it puts on your body and how strong your core muscles have to be in order to do this exercise.

Main points when doing the ab roller

  • keep the abs tight

  • don’t let you back sag keep it straight for good form

  • stay in control at all times.

With the ab roller putting your core muscle through there paces do you think it is something that you should be incorporating into your workouts? Even if it is something you don’t do right now the ab wheel does have some strong points and it is a simple, cheap and effective way to target your abs.

What do you think?

Do you think the ab roller will help you to a flatter stronger core or is it just a gimmick? Let me know in the comments below

How To Exercise The Obliques

How To Exercise The Obliques the plank

How To Exercise The Obliques the plankWhen you are trying to get into shape and you want that tone abs look you need to think about train the obliques. These are the muscles that start underneath your last rib and run along side you abs so they are very important when it comes to get the shape you want. The obliques are stabilising muscle that help you do day to day activities so I have pull together some good oblique exercises.

Offset Dumbbell Squat

Start off by getting yourself a medium-weight dumbbell and with one hand hold it in the racked position so that one end easily rest by your shoulder when your elbow is bent. Lower your hips towards the floor till your quads are at the very least parallel to the floor. Pause for a moment or a set time that you want then reverse the movement so that you are back standing.

Remember to keep your back in the upright position to avoid injury. Perform all of your reps on one side, then switch hands and repeat on the other..

Side Plank

The side plank is easy to do requires no equipment and is really effective at oblique strengthening. So lie on your left side with both of your legs straight to your right. Stack your feet, ankles and knees on top of each other. Bend your left arm and place your elbow underneath your shoulder with your forearm resting on the floor. Rest your right hand on your right hip. Exhale, and tighten your stomach and raise your hips and knees off the floor. Make sure you keep the side of your left foot in contact with the floor. Inhale and slowly return to your starting position. If your new start off with 5 reps each side then build up.

Single-Arm Overhead Press

Get yourself a dumbbell in one hand and stand with your feet shoulder-width apart. Squeeze your glutes and engage your core so the muscles are all tighten. Raise the dumbbell overhead and hold for a few seconds, then reverse the movement to return to the starting position.

Do all reps on one side, then switch hands and repeat for the other side.

Single-Arm Farmer’s Carry

Get yourself a heavy dumbbell in one hand and stand with your feet shoulder-width apart. Hold it with your palm facing your side and the dumbbell hovering a few inches away from your body.

Brace your core so the muscles are all tighten and walk for a distance like the length of your room.


Start in the push up position. Shift your weight into your left arm and rotate your torso up and to the right until you are facing sideways. Hold it for 3 seconds before reversing the movement and repeating it on the opposite side.

Core Stabilization

Sit on the floor with your knees bent. Hold a weight plate straight out in front of your chest and lean back so your torso is at a 45-degree angle to the floor. Brace your core so the muscles are all tighten.

Without moving your torso, rotate your arms to the left as far as you can. Hold it for 3 seconds before doing the same thing on the right.

Single-Arm Reverse Lunge and Press

Get yourself a dumbbell in one hand and hold it next to your left shoulder, your palm facing in. Step backward with your left leg and lower your body into a reverse lunge as you simultaneously press the dumbbell straight above your shoulder.

To return to the starting position, lower the dumbbell as you push yourself back up. Complete all of your reps on the left side, then switch sides and repeat.

There you have 7 exercises that you can do to strengthen your obliques and get that tone look you are after. These are all exercise that you can add to your workout so that you have a balance workout plan just like a balance diet. I look forward to your success and if you think you have a great oblique exercise that I have not include then let me know in the comments.

Back Exercises At Home Without Weights

take care of your bodyWith our lifestyle in this day and age we are sitting down driving to work, sitting down at a desk all day or sitting down unwinding after a long days work its no wonder when our backs are so stiff.

With about 65 million Americans suffering from back pain, it’s the second most common reason for medical visits. The way the odds play out, you’re likely to have about one serious episode of back pain for every 15 years of your life (serious is defined by pain severe enough that you seek medical attention).” Dr. Michael Roizen, MD

So if you are looking to turn the odds in your favor I have collected 7 back exercises you can do at home with no equipment.

1.The Corkscrew

On all fours, place your right hand behind your head and brace your core. Rotate your right shoulder and elbow up and away from your left arm, until it points to the ceiling, hold it there for a moment. That’s 1 rep. Do 20. Then switch arms.

2.Swiss Ball Leg Curl

Lie on your back on the floor and rest your heels on a Swiss ball. Brace your abs, keeping your core in a plank position, and drive your heels into the ball to raise your hips off the floor. Bend your knees and roll the ball toward you. Keep your hips elevated the entire set


Stand with feet outside shoulder-width apart. Next, bend down into a squat position and place your hands on the floor. Now quickly thrust your legs behind, you so you end up at the top of a push up position. Bring your legs back up so they land outside your hands, and then jump up quickly. That’s one rep.

4.Pike-Up To Superman

Get into push up position with your toes on the ball. Bend your hips and roll the ball toward you so your torso becomes vertical. Roll back so your body is straight again and extend your spine, then roll the ball up your legs so your body forms a straight line with arms extended overhead but hands still on the floor. You should look like Superman flying downward. That’s one rep. Pull with your lats to return to the push up position and begin the next rep.

5.Aqua man

Lie face down on the floor then raise your left arm and right leg off the floor. Hold at the top for a second with both limbs straight and then lower back down. Repeat with your right arm and left leg. That’s one rep.


Raise your hands and legs off the floor (and hold them straight) so that only your hips remain in contact with it. Contract your back as if you were trying to touch your heels and elbows to the ceiling.

7.Swiss Ball Reverse Back Extension

Lie face down on the ball and walk your body forward so it supports your hips only, hands on the floor. Squeeze your glutes and raise your legs behind you until they’re level with your torso.

What is your fitness goal?8. The Push up

These are all good for streching your back but you can never beat a good push up they will strech and strengthen your back at the same time.

All these exercises are aim at stretching and working your back muscles. Please consult a doctor before changing up your routine and if you get any pain or over stretched your back stop immediately and seek advice.

Are there any more back exercises you want me to add to the list let me know by commenting below.

5 Benefits Of Wall Push Ups

push up quotesWhat is it

A wall push up is a less demanding variation of your standard push ups. It’s for people who don’t have the necessary upper body strength but want to start to work on it. The wall push up will help to get you a foundation to move forward on to start on more muscle demanding exercises like the standard push up.

How to do it

1.stand in front of a bare wall and lift your arms up to shoulder level.

2.Place your hands on the wall a little bit wider than your shoulders with your fingers pointed up towards the ceiling.

3.Back your feet away from the wall so that your elbows are bent as you are leaning against the wall.

=>Do not arch the back as this could place unnecessary pressure on the lower spine.

4.inhale as you start the exercise and as you push-off the wall exhale until your arms are out straight then inhale as you bent back towards the wall.

5. repeat the exercise 10 times and as you feel that you are getting better add a few more to improve your strength.

Why do it instead of a standard push up

You may not have the upper body strength to do more than 2 or 3 standard floor push up so doing a wall push up means that you can exercise your muscle more which will get more benefit out of the move.

Or you may have a lower back problem and find that doing a standard push up puts too much pressure on your spine and need something that will help you keep your upper body strength but not have the intensity.

what muscles do push ups workWhat muscles does it work

wall push ups work your standard muscle groups like your triceps, pecs, and the anterior deltoids that help you with the movement of your shoulder. It also engages your core muscles like abs,back and hips to keep you stable when you are exercising. When you put this altogether these muscles help you with your functional movement like pushing, shoving and throwing.

As time go by bump it up

Once you feel that your chest is strong enough bump up the intensity of your training. You can do this by positioning your feet further away from the wall. You can also go slower for each rep, which is give it a 4 or five count as you lean into the wall hold the position then push back for 4 or 5.

Once you are comfortable with that take the position lower by using a kitchen worktop to lean against or a strong heavy chair. OR why not take it down to the floor for the standard push up. You could have your legs bent so you are kneeling or you can do a straight leg push. It’s up to you on how strong you feel go at your on pace.

Keep everything in mind

If you are aiming to increase in size then remember that it’s not a one exercise does all type of thing you may need to do other exercise to achieve the results that you are looking for. OR if you are doing this exercise and experience any pain in your wrists, elbows, shoulders, chest or lower back then this exercise might not suit your needs.

To Sum up the benefits

1.Its easy to do for anyone of any age

2.It works out the upper body and your core muscles

3.It’s a better choice than a standard push up if you have back problems

4.You can scale the reps

5.You can alter the positions so that you make it hard to do

stop when you are doneSo there you go, push ups do not need to be the get on the floor and struggle to push up once you can build up you strengthen using the wall push up so that when you are ready to tackle the standard floor push up you can do so without embarrassment. I should know I struggle to do standard push up at first.



Calisthenics for Beginners: Step-By-Step Workouts to Build Strength at Any Fitness

5 push ups benefits that you will love

push ups benefits

The push up is something that we all know is good for us but we don’t always get down on the floor and do them. It feels like a long way down in order to get started. So I have put together 5 push ups benefits that will help you like getting down and doing 20 push ups.

Push-Ups Build Strength – Everywhere

push ups benefits

The push up is one of the oldest and most basic of exercises and uses all the major muscle groups. While doing a push up you will be building optimal strength in the forearms, shoulders, chest with emphasis put on building a strong core by stabilizing the abdominal and back.

It is with building a strong core and using the stabilizing muscles with help build up your strength to prevent injuries to your shoulders and lower back.

Push-Ups Boosts Metabolism

As said before doing a push up will call upon more than just your biceps. So with this many muscles in action your heart will have to pump a lot more oxygenated blood around the body.

Why is that important?

It is improving your cardiovascular system and boost your metabolism with results in more calories burned.

Push-Ups are Excuse Free

Doing push ups are excuse free , the Rain doesn’t matter, the heat doesn’t matter, haven’t got time to go to the gym doesn’t matter all you need is a little bit of time and space on the floor. It doesn’t even cost you anything. You can’t come up with an excuse that is good enough to avoid doing push up if you have done them before you can do them again.

Increase Testosterone Production

As we get older we don’t produce as much hormones. In men the main loss is the reduction of testosterone. There is more studies going on but some studies suggest that the movements in a normal push up promotes testosterone production, which is good news as it is really essential for a healthy body.

Improve Proper Posture

good PostureWeather you are sitting at a computer all day, watching TV or just ignoring the recommendations of your doctor, mother, friends and family about improper posture and that it can destroy your health as you age. The most common reason for your lack of good posture is that you have weak core muscles.

If you want to hold your shoulders and back in the proper position your entire core needs to be strong enough to support its vertical position. When you do push ups properly you engage all the stabilizing muscles that support a good posture. When you do push ups on a regular basis your body will start to naturally lean toward a proper posture. This is one of the most influential passive benefits of push ups

30 Day Push-Up Challenge

Now I challenge you to do 30 days of push up to start your momentum. As they say an object in motion stays in motion, which is a fancy way of saying if you can do 30 days of push up you will not only get in good shape but you will more than like keep doing it as it becomes a habit.

Now the 30 day challenge is easy. On the first day drop down and do as many as you can in one go without any rest. Say you done 13 on day one. Now on day two you add 2 more push ups. So you need to do 15 push up on the second day. It doesn’t matter if you do 13 in one go have a rest then do the remaining 2. On day three you add 2 more so you need to do 17, you get the idea. So at the end of 30 day you will feel and look good

So are you going to take up the  30 day challenge. If so let me know in the comments below i love to hear from you weather you are just about to start it or you already have.

The healthy lifestyle mindset

easy workouts to do at home

Do you want to lose weight?

easy workouts to do at homeLosing weight is easy keeping it off is harder. You have to make a commitment to change your life, so that you have a chance to lose weight and keep it off. It all starts with you. You have to decide that you aren’t going to binge eat, you have to decide that you wont eat chocolate in the morning, afternoon and evening. You have to decide that you want a better life, a better way of living.

Losing weight is easy but it is not a diet its a way of life. In order to lose weight and keep it off you have to change your lifestyle habits to something that you want to do for the rest of you life. It why diets don’t work so well for everyone. Someone could go on a diet lose 10 pounds then when that diet ends they go back to the way of eating before the diet and put those 10 pounds back on and then some. Been there done that, so what I’m saying to you is that if you want to lose weight its a life style change not a diet

How much do you want to lose?

Setting a number will give you a target to aim for, motivates you to keep going and will stay with you for life. The weight you want to be at is your comfortable weight and it will give you more confidence and make you feel better about yourself when you get there. But setting that goal here and now is what counts and making a consistence effort to achieve it.

Are you will to do what it takes?

Do you have to lose way or is it a should lose weight mentality. These are two very different ways of looking at the same how to get a six pack at homeproblem. If you have to lose weight or must lose weight then you are willing to do anything even if it means getting up at 5am to go for a morning walk/jog before work.

If you are saying you should lose weight you are saying im over weight I should get rid of it but what im I going to do about it. Its like saying a pray without any faith.

You need to make sure that you are a must not a should getting started is never easy and you have to keep going even when you don’t feel like it. You need to make certain that your principles, the rules you live by are followed over your feels.

Will you be tempted to go back to you old patterns?

Its temping to eat a few more pieces of chocolate or one more cake. If you can’t change your lifestyle then there is no point in starting as you will waste your time. You need to throw away your old patterns your old behaviors as they haven’t done you any favors. IF you find you self reaching for that chocolate bar then you need to ask yourself why. Once you know why then you need to replace that habit of reaching for chocolate with something new. Like reaching for your favorite fruit.

What does it mean principles over feeling?Pilates Make you feel good

Principles over feeling is a code of conduct that you set yourself so that you will always follow your principles no matter what. It doesn’t matter that you don’t feel like exercising today, your principles tell you that you exercise every day. You need to go shopping but you haven’t had lunch yet. Your principles tell you that you need to have lunch before you go shopping so that you don’t pick up any unnecessary food items.

So a healthier lifestyle starts with what ever story you keep telling yourself. Start with your behavior and what you keep doing that negatively affects you. Keep changing what you are doing so that it becomes positive and try to follow your principles over your feels every time. We all have set backs but what make people succeed or fail is how they deal with it. If they have a bad day and go off the rails with their diet a successful person will get back to their diet the next day. The past is the past learn from it and move forward. An unsuccessful person with turn one bad day into two, then a week, then a month and they keep repeating the same old patterns and never getting anywhere.

So are you going to make a commitment to a better life or be left runing the same old behaviours?
Leave a comment below and let me know what you are going to commit to?
Thanks for reading

RioRand Two Wheels Self Balancing Electric Scooter

RioRand Two Wheels Self Balancing Electric Scooter

RioRand Two Wheels Self Balancing Electric ScooterOne of the latest crazy that is sweeping around the world is a two wheel electric scooter. It is described as being like a segway but without the handle bars.

Once you have one it will take you about an hour to learn how to use it so that you can stay on without falling off. But after that you are off you can get up to 10km an hour on this model which doesn’t sound that fast but when you are on it with no other support it feels fast.

The RioRand Two Wheels Self Balancing Electric Scooter only weighs in at 10kgs and it easy to take everywhere so you will never be far from it when you want to go for a ride.

The main points are:

  • Safe: it has two wheels and two sets of self balancing control systems. You can turn 360 degrees in place.

  • Simple: its easy to learn, and you’ll be riding it confidently in minutes Lean
    forward or backward to control the unit.

  • Portable: only weighs 22 pounds. You can take it everywhere. backward to control the unit.


  • High Technology Self Balancing

  • Electric Drive and Environment Friendly Design

  • Convenient and Portable Transportation

  • Small Portable


  • Tire Size:170mm

  • Maximum Speed: About 10km/h

  • Range per Charge: 20km

  • Direct Drive Motor: 1000W

  • Battery: 36V 4.4ah

  • Weight Limit: 100kg

  • Charge Time: About 90min

  • Size: 468*400*165mm(H*L*T)

  • Body Weight: 10KG

what customers are saying:

At time of writing this product has 163 reviews and an average rating of 4.2 stars out of 5. That means that a lot of people like this product.

Where to buy

 To Find Out The Latest Prices Visit


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