7 Minute Workouts

In the rushed and hectic modern world it can be hard to find the time or motivation to head to the gym for a good hour of exercise. But you still feel guilty when you do not spend the time doing your “required” daily exercise.

So here we show you a workout that you can do in seven minutes, to either start yourself on the journey to fitness or to keep you somewhat fit when you are unable to make it to your usual exercise class/gym.

So follow our seven minute plan, and save yourself some time in your day to enjoy life a bit more, go watch a movie or find some real money pokies to play online.

The Routine:

To start this regime, do the below exercises for 30 seconds, with a 10 second break to rest between each exercise.

Jumping Jacks

Ensure you raise your arms above your head while you move your feet outwards. Try maintaining a good posture and rhythm when doing Jumping Jacks.

Wall sit

With your back flat against a wall, place your feet shoulder width apart and about 2 foot from the wall.

Slide down the wall until you are in a seated position and hold

Push up

You can start your push ups on your knees instead of your toes, and work up your strength until you can use your toes effectively.

Also count the amounts of push ups you can do and strive to beat that figure in each slot.

Abdominal crunch

Always remember with crunches and sit-ups to not use your neck to yank yourself up, focus on your core to do the lifting.

Raising your head and shoulders off the floor slowly and steadily, using those core muscles to lift.

Chair Step up

Ensure your chair is a manageable height and step up using one foot and down using the other, change which foot you step up with each time.


Squatting is great for abs and butts make sure to hold with your core and keep your back as straight as possible when lowering your butt.

Triceps dip on chair

Facing away from your chair, place you hands behind you on the chair and your feet straight ahead of you. Dip down on your chair, feeling the burn on the back of your arms.


Plank on your toes and elbows, ensuring your back is as straight as possible and you use your core to stabilise yourself.

Run in place

Knees to chest! Keep up the speed and focus on breathing


With your back straight and your core engaged, lunge forward and dip you back knee to the floor – swap sides

Push up and rotate

You can also start this position on your knees, when you reach the top of your push up lift one hand straight over and behind you towards the opposite side, stretching out.

On your next push up use the opposite arm to stretch back.

Side planks

Position yourself on your elbow and side of your foot/ankle, remain straight and do not arch your hips up forming a bow.

Use that core to stay n position, swaps sides either half way or if you repeat the circuit change sides.

You can start this routine with a set that will last 7 minutes, and then repeat the circuit, working your way up to three times, increasing your fitness levels as you go.

6 Ways in Which Meditation Improves Wellbeing

Meditation is best described as a discipline centered on turning the mind inward and focusing on a single though, image, object, or feeling. While meditation has long been associated with different cultures and religions as a way of finding inner peace and becoming closer to God, it’s definitely not just for the spiritually inclined.

High-quality scientific research has been done on the practise of mindfulness – which involves focusing on sensations to direct attention to the present moment – and it has been proven to improve both mental and physical wellbeing.

1. Meditation Slows Brain Loss from Ageing

A study by American and Australian researchers recently showed that long-time practitioners of mindfulness meditation suffer from less age-related loss of brain tissue than those who do not meditate.

By using functional magnetic resonance imaging (fMRI) to examine the brains of 100 men and women aged 24-77 who had either meditated regularly or not at all, researchers were able to show that while both groups displayed a decline in grey matter, the meditators experienced markedly smaller reductions than those who did not meditate at all.

2. Meditations Improves Sleep Quality

An American randomised clinical trial has found that people over 55 who displayed moderate disturbances in sleep reported greater improvements in sleep quality using mindfulness meditation compared with those who used a structured program to correct poor sleeping habits.

Sleep disturbance scores dropped from 10.2 to 7.4 in the mindfulness group, while they only dropped to 9.1 in the group who learned better sleep habits or ‘sleep hygiene’. While your version of meditation may be enjoying your favourite CAD casino, there is something to be said for switching off completely, lessening distractions, and emptying your mind of all thoughts.

3. Meditation Lessens Mind-Wandering

Mind-wandering or ‘monkey mind’ is a common occurrence in roughly 50% of our waking life, but it is also associated with decreased levels of happiness as recently discovered by researchers at Yale University.

This is most-likely due to the fact that most people tend to fixate on stressful or negative thoughts. The Yale University study showed that mindfulness meditation appeared to reduce activity in the areas of the brain associated with wandering thoughts and showed a marked improvement in anxiety and depression levels.

4. Meditation Can Help Relieve Pain

Studies have found when examining the effect of meditation on pain that advanced meditators reported feeling less pain than those who didn’t meditate, yet showed more activity in the brain areas associated with pain.

This might sound puzzling at first but it would appear that meditators are essentially better able to reduce the unpleasantness of the pain stimulation than non-meditators.

5. Meditation Improves Concentration

A well-known benefit of meditation is that it improves attention and therefore concentration, and one landmark study even showed a boost in efficiency when it comes to multitasking.

For the study, a group received mindfulness training for 2 hours a day for a total of 8 weeks and became much more efficient at completing complex tasks in a multitasking challenge compared to those who had not received the mindfulness training.

6. Meditation Can Assist with Addiction

There is significant evidence which shows that mindfulness meditation can assist with addiction on multiple levels: self-control, detachment from the sensation of craving, and being generally less stressed.

A recent study found that a 4-week mindfulness training program was a far more effective treatment for addiction to smoking than the ‘gold standard’ treatment recommended by the American Lung Association.

Recovering From Your Workout

Your post workout recovery is just as important as the actual workout itself. Let’s have a look at what you can do to recover faster and better after a strenuous workout

Take days off In-between And Don’t Overdo It

We have all grown up with the ethos of No Pain, No Gain, but this is a mindset that has been scientifically refuted time and again. Rather than driving your body past the point of no return. You should instead pay heed to what your body tells you during exercise.

Your goal shouldn’t be to shred your muscles each and every session. Muscle growth and development can actually be hampered rather than helped from too strenuous exercise.

It is just as important to take days off between exercises as your body need this time to rest and recover. You want your body to repair as much damage as possible before you should even consider exercise again. If your body is still sore from a previous session, take the day off, as much as it irks you. Your body will thank you in the long run.

High Protein And Cherry Juice

Some lean protein like eggs, chicken, raw nuts or beans are ideal for a post workout snack. This will help your body gather the nutrients and proteins it needs to repair your tired muscles.

Studies have also shown that cherry juice is an excellent post workout recovery drink so make that part of your recovery snack.

Use Proper Routine To Cool Down

Even though we are all aware that it’s a must to cool down after exercise, just like it is a must to play online casino games at River Belle casino, very few people actually set out a routine of cool down. With everyone’s high stress lifestyle, it’s already a mission just to fit in 30 minute for exercise and many feel they can’t afford another 10 or 15 minutes to cool down.

Obviously stretching prevents muscle soreness and damage, but it also helps you centre yourself and get ready for the rest of the day. This cool down gets your muscles ready for recovery. A cool down can include light jogging, stretching walking and more. It depends on the person and the type of exercise you are recovering from. Some simple yoga poses can cover many bases.

Use Heating Pads And Hot Showers

Heat is excellent for muscle recovery. While many professional athletes make use of special heating pads, you don’t need to make this additional expense. A hot towel works just as well and helps prevent muscle inflammation and tightness.

This can also be substituted with a hot shower after your workout. It is still a must though to perform your cool down exercises. There is nothing more unpleasant than a muscle spasm in the shower after a workout while you have soap in your eyes.

Take Anti Inflammatory Medication

While this certainly should not be considered a regular solution, if you are suffering form sore muscles post workout it may be a good idea to take some anti inflammatory medication to help with the pain and recovery.

The best way to even avoid this step totally is to follow the first two steps. Take things easy, do not overdo your training and make sure to do a full post workout cool down.

Delicious Superfood Smoothies for Increased Energy

Green smoothies and superfoods smoothies are the perfect fuel for body and mind and can be added to your everyday routine. All of the smoothie recipes listed below are naturally gluten, diary, soy, egg, and refined sugar free, so they’re perfect for every diet and you’ll be sipping your way to a happier and healthier day in no time at all.

Superfood Smoothie Boosters

These superfood smoothie additions will turn your average smoothie into a boost of wellness!

  • Chia seeds are loaded with omega fats, protein, and dietary fibre, are ideal for hydration and will help you feel full for longer.
  • Maca powder provides natural energy, helps to balance hormones, and increases fertility.
  • Hemp seeds are a sustainable source of protein, omega fatty acids, dietary fibre, antioxidants, and minerals.
  • Cashews add the perfect dose of healthy fats, protein, and added creaminess.
  • Plant-based protein powders are power packed with omega 3.

Green Superfood Smoothies

Tropical Green Smoothie


  • 1 frozen banana
  • ½ an orange
  • 1 packed cup of chopped kale or baby spinach
  • ½ cup diced pineapple
  • 1 tablespoon chia seeds
  • ½ cup unsweetened almond milk
  • Handful of ice cubes

Combine all the ingredients in a blender and blend until smooth.

Energizing Green Smoothie


  • 1 cup unsweetened almond milk
  • ½ cup strong black coffee, cold
  • 1 frozen banana
  • 1 tablespoons almond butter
  • 1 cup baby spinach
  • 1-2 medjool dates, pitted
  • 1 tablespoon raw cocoa powder
  • Handful of ice cubes

Combine all the ingredients in a blender and blend until smooth and enjoy while getting started with FIFA World Cup betting!

Kale Ginger Detox Smoothie


  • 1 frozen banana
  • ½ cup fresh or frozen blueberries
  • 2 teaspoons fresh ginger, peeled and finely grated
  • 2 cups kale
  • 1 cup unsweetened almond milk
  • 1 tablespoon chia seeds
  • 1/8 teaspoon ground cinnamon
  • 2 teaspoons-1 tablespoon raw honey

Combine all the ingredients in a blender and blend until smooth.

Berry Superfood Smoothie

The Brain Food Smoothie


  • 2 large handfuls baby spinach or kale
  • ¾ cup fresh or frozen blueberries
  • ½ a banana
  • 1 tablespoon chia seeds
  • ½ cup unsweetened green tea
  • ½ cup unsweetened almond milk
  • Handful of ice cubes

Combine all the ingredients in a blender and blend until smooth.

Creamy Coconut Pomegranate Smoothie


  • 1 cup pomegranate seeds
  • ½ cup light coconut milk
  • 1 tablespoon chia seeds
  • 1 cup of baby spinach or kale
  • Handful of ice cubes

Combine all the ingredients in a blender and blend until smooth.

Strawberry Beetroot Smoothie


  • 2 small beetroots, cooked and peeled
  • 1 ½ cups strawberries
  • 2 medjool dates, pitted
  • 1 cup unsweetened almond milk
  • Handful of ice cubes

Combine all the ingredients in a blender and blend until smooth.

Chocolate Superfood Smoothie

Raw Chocolate Smoothie


  • 1 tablespoon raw honey
  • 1 medium banana
  • 2 tablespoons raw peanut butter
  • 1 ½ tablespoons raw cacao powder
  • ½ cup unsweetened almond milk

Combine all the ingredients in a blender and blend until smooth.

Vegan Chocolate Protein Smoothie


  • 1 ½ cups unsweetened almond milk
  • Flesh from 1 young coconut
  • 2 frozen bananas
  • 1 tablespoon toasted carob powder
  • 1 ½ tablespoons hemp protein powder
  • ¼ cup vegan mini chocolate chips

Combine all the ingredients in a blender and blend until smooth.

Fitness Tech From CES 2018

For those not aware, the CES is the Consumer Electronics Show, which is acclaimed for showcasing some of the most impressive new electronics. Each year is more impressive than the last, and the perfect place for electronics enthusiasts to see what the future has to offer.

The 2018 show was yet another spectacular affair, with many electronics devices showcased that astounded and astonished guests, impressing with innovation, impressive design, and overall creativity.

One of the more impressively demonstrated genres was in the electronic fitness department, where guests got to see what the future has in store for new fitness equipment. Let’s take a look.

Peloton Tread

Hitting the cardio is fun, but let’s be honest, everyone has a better experience with a bit of guidance, and something to focus on. Well, Peloton knows this, and has already been dominating the electronics fitness world with it cycles, which include high quality screens that stream workout guides.

This year Peloton again wowed onlookers, but this time with a treadmill. The Peloton Tread is similar to the Peloton cycle, complete with a screen that can display high quality digital content. So, while an exercise fanatic gets into the zone, they can focus on a digital display that guides them to a perfect run.

Spire Swim Tracker

Something that swimming enthusiasts have always complained about is how tricky it can be to track swimming pool based exercise. There are watches, but few swimmers want an electronic device on their wrist when swimming. Well, the solution is here; the Spire Swim Tracker.

This small device can easily be embedded in swimsuits, and will relay information to a paired smartphone. Incredibly convenient and helpful.

Soul Electronics Run Free Pro Bio Headphones

Sweat proof headphones that help you with your workout seem like an obvious idea, but it is only now that the real deal has arrived. These headphones, working with an app, monitor exercise, track body movement, and provide a constant stream of advice and support to the runner.

A truly excellent idea, and the perfect companion for those who are serious about getting the best run, or other workout, possible.

Under Armour HOVR Record-Equipped Shoes

Another idea that seems very obvious when you think about, The Under Armour workout shoes are not only perfectly designed for comfort and support, but also have a built in GPS and monitoring chip. The chip will sync with a smartphone, and relay essential information.

They aren’t cheap, but combining a great running shoe with a GPS and monitoring system wouldn’t be. Essential for those serious about exercise.

Black Box VR

Everyone knew it was coming, and finally it’s here. Combining VR and working out is the Black Box VR system. This new VR marvel promises to offer the most immersive, full body workout you’ve ever experienced, with the benefit of transporting you to an immersive VR world.

Much like the immersive games of online Blackjack Canada has to offer, anything to do with VR is hot right now.

It really does feel like the future with such amazing new technology available to the general public.

Why taking time out is so important

Life is hectic. Between work and family commitments we seldom have time to even pause, let alone simply relax doing the things that we love. This, however, is imperative in order to have not only a healthy mind but a healthy body too.

Taking Time Out – Live Your Life Don’t Just Exist

Our minds and bodies are inextricably linked; if you are stressed or miserable it is reflected in your physique and overall appearance. Here are some basic reasons why this is so important, and how it benefits you holistically.

It Creates A More Balanced You

Stress and hectic lifestyles can create a person who is irritable and twitchy. If we are always on the go, we never give our bodies and minds time to recover and recalibrate. Life is a balance, and thus when you are out of balance it shows. Taking the time to simply breath and pause for a bit will create a sense of calm in our otherwise frenzied existence.

Doing What You Love Makes You Happy

We all have passions. Be it a sport or a past time such as photography. Some people love to read or play computer games such as online blackjack. Taking the time out to do what you love makes you happy. Let’s face it; most of us are not lucky enough to have a job that involves our passion, so every day is pretty much a grind. You NEED to follow your passions and your dreams for your mental health. Even if you do it alone, it will improve your mood and overall sense of well-being.

It Improves Relationships

Humans are social beings. We need the company of others to make us happy. Often that may just be a loved one or even your children, but either way, we need to be in contact with people who love us. If you are not in a happy space, it will come out in how you interact with others. You may be snappy or short-tempered which can lead to fights and falling out.

This, of course, is hugely detrimental to relationships and can even lead to them failing. A happy person makes others happy and subsequently has happy relationships.

It Allows You To Grow

Taking the time to get to know yourself will ultimately help you to become a better and more fulfilled person. We all grow and change, but that growth cannot happen if we never take the time to reflect.

Activities such as yoga or meditation are great for spending quality time with yourself, and thus allowing you to bloom and blossom.

Some Ideas For Time Out

In case you are stuck for things to do because you have spent so much time being on the go, here are some ideas and activities to relax and rejuvenate you.

Yoga and meditation: great for simply “being”.

Learn a new Skill: in the vein of improving yourself, learning a new skill such as cooking is a great way to spend your time.

Take Up A Sport: be it horse riding or boxing, taking up a sport is great for the mind and body.

Go To A Spa: even guys like to be pampered. Take the time to just relax and feed your body and soul

Listen to Music: we never simply sit and listen anymore. Don’t use your phone to check social media, just switch off and listen.

Have a bubble bath. Light some candles add some bubbles and just let all the stress leave your body.

Exercise - Healthy Eating and Healthy Habits - What to Start - and Stop - Doing in 2018

What to Start – and Stop – Doing in 2018

There is a fatal flaw in New Year’s resolutions that extends to the majority of goal-setting: we all typically will bite off more than we can chew, and our intentions are simply unrealistic.

Thanks to this, we end up failing, inevitably, and feel guilty and filled with self-loathing by the time February rolls around!

This article outlines tips and tricks to setting resolves that will last. They are things that are not just doable, but enjoyable as well, and, thanks to this, will eventually become second-nature. You will forget that they were once a task you had to set yourself, and will find them as easy and fun to do as playing the online blackjack NZ has to offer is.

Make a Point of Taking Time for Yourself

All of us are guilty of prioritising other people over ourselves, and as such see the new year in feeling stretched too thin, overextended, and, often, resentful. Take this as a period of learning for yourself, grow from the experience, and start implementing this lesson in 2018.

Give yourself permission to say no, and make sure that there is time for your own needs, desires, and wants in the new year. Whether it is organising your wardrobe, doing a workout you love, or binge-watching your favourite show after a long day at work, make sure you have set time aside to fill your own cup before attempting to fill others’.

Stop Doing That Workout You Hate 

This is your year, and your time. You don’t have to jog every morning in order to lose weight, you don’t have to make time to step onto the treadmill, and you don’t have to hit a Zumba class every Wednesday evening.

If you hate doing these things, why are you forcing yourself to do them? If it’s because you feel you have to, you’re wrong. Use this new year to find an activity you really enjoy, and watch the results come quicker than you can say daily exercise!

What to Start - and Stop - Doing in 2018

Unplug a Little More Every Day 

You don’t have to break up with technology completely, something which is, for the most part, simply not possible anymore, but you can do small things to unplug your various devices and reconnect with yourself, your loved ones, and your environment.

Maybe you veto checking your emails before you have finished your first cup of coffee, or charge your phone in another room to ward off the habit of falling into late night Wiki-holes.

You could even make a tech-free day once a week -think Meat Free Monday with a twist, but try to find something that pulls you out of this habit and replaces it with one that will see you feeling better and more refreshed.

Learn One New Healthy Recipe that You Love 

It is more than possible to learn how to make one new dish over the course of 365 days, and while this may take some trial and error, even the process may well be enjoyable.

Once you have hit on a new dish that you really enjoy make sure you work it into your weekly meals, and you will find yourself enjoying all the parts of the process of eating better over the longer-term.

Exploring Exercise and Stress Relief

Exploring Exercise and Stress Relief

Everyone knows that exercising is one of the best ways to reduce stress.

When you exercise, your body releases endorphins, the hormones which fight it, and getting going physically will also assist in getting your mind off of any problems you may be experiencing.

This article outlines the top forms of exercise that will not only provide you with stress relief as you do them, but energise you for other activities as well. 

Give Yourself a Hand Up with High-Energy Activities

The benefits of aerobic exercises like running, spinning, roller-skating, and dancing include an increased heart rate.

When your heart rate speeds up, your body starts releasing endorphins, which are natural opiates that get you feeling good with no unpleasant side-effects to deal with.

These kinds of activities will quickly having you feeling better physically and mentally, and you can always reward yourself with a real money pokies game in order to get motivated when you first begin!

Feel the Flow with a Yoga Workout

Yoga is one of the best forms of exercise around when it comes to stress-relief. It involves moving and holding a series of poses, known as asanas, and combining these with deep breathing.

It is a mind/body exercise, and will not only bring your body up to pace in terms of fitness, but have you feeling calmer and more in control thanks to the mental benefits it offers as well.

Take Yourself in Hand with Tai chi

 Similarly to yoga, tai chi is a series of flowing body movements that work in conjunction with various breathing techniques.

While the movements are rooted in martial arts, they are intended to calm the mind and condition the body, not fight off ninja attackers, and this makes it a great choice for stress relief.

According to recent studies tai chi has the ability to:

  • Build bone density
  • Lower blood pressure
  • Boost your immune system
  • Ease the symptoms of conditions like arthritis and fibromyalgia

Another great benefit of tai chi is that, once you learn the various movements, you will be able to practice them from anywhere, which makes it a great option for those who travel frequently, for example.

Exploring Exercise and Stress Relief

Pick Up the Pace with Pilates

Pilates is a series of controlled movements and mat-based exercises that were named after the man who created them, Joseph Pilates.

They were designed to build your strength, increase your flexibility, and extend your endurance, all of which makes this anaerobic exercise a wonderful way to relieve stress.

The movements also tone your body, which not only has you looking better but feeling better too, and you can practice almost anywhere: a gym, a pilates studio, or at home.

Keep Calm with Kickboxing

Kickboxing is an excellent way to combat stress. It has you punching and kicking in a controlled environment, and, once again, combines a physical workout with mental discipline.

You will get a fantastic workout from a kickboxing class, and will find your balance improved, along with your flexibility and overall coordination.

It is also a great way to work out any frustrations you may be experiencing, and is a safe and healthy way to release anger and energy as you need to.

Get Fit With Basketball

I know, I really do know, that I am not going to be the next LeBron or Kobe (mainly because I am 5ft5 and my hand eye coordination has always been terrible) but basketball can be an amazing way to get in shape.

Asides from the fact that the rules for playing a pickup game in the park or at the gym are very simple; it’s a fun and fast game.  It’s easy to pick up an opponent or two and nearly everyone knows the rules.

The Unofficial Rules (in case you need to know)

  • No cherry picking players on your team
  • No bogus fouls
  • And if someone calls foul – respect them
  • Game point scorer gets to make free throw after
  • Do not try and be a constant scorer – team playing guys
  • bucket counts as ones only
  • Do not wear a full superstar basketball kit – people are not placing their best NBA bets on you – don’t be weird
  • Watch others play and learn the rules of your local court – and agree before hand on the rules

Here are the top seven fitness reasons to take up basketball as your go to for fitness:

One: Cardio

So yes, you are not LeBron, but you too will be running up and down the court, passing, dribbling, jumping and shooting. This all equals a great cardio workout, without the monotony of a treadmill or the high kicks of an aerobic step class.

Two: calories

While participating in a game, you are doing a large amount of aerobics, so you can expect to burn a significant amount of calories – from 600 calories and up!

And participating in this kind of exercise is an “easy” way to get so involved in a sport, that you do not notice the actual length of time spent exercising!

Three: motor skills

Spending time practicing you jump shots and free throws is incredible helpful in building your motor skills and coordination. For example, when you focus intently on dribbling the amount of concentration and fine motor skills required are exceptional.

And once you practice enough, your hand eye coordination becomes second nature – score!

Four: Strength training

Basketball is such a intensive physical sport, players often use the whole bodies defensively. So full body strength training is included (for free) when playing basketball.

For example, when on the defence, players could be pushing back against opponents using loads of muscles from their core to deltoids to talking smack.

Think of the leg muscles you will gain, as you basically do a squat each time you jump shoot. And your entire arms are used constantly to dribble or throw.

Five: Mental agility

The speed and agility required in the game of basketball, greatly helps players focus their attention, judge situations and make snap decisions when under pressure in a match. These are all great tools to apply in the “real world” as well.

Six: Stress reduction

Sport has been proven to be a great stress reliever for people, and basketball is no different. Not only will you get stress relief when playing a sport, being less stressed is great for boosting your immune system too.

And since it is such a social sport, the friendly competition and chance to talk with peers is an additional stress reliever.

Seven: Confidence

You too can be a legend…in your own gym. Great shots and epic team work skills is a great way to boost your self esteem. And the more you boost your confidence on court, the more that confidence is translated to off court.

Beginners Guide To Fitness

The Beginners Guide To Fitness

Once again another year has passed, and once again a bit more weight has been gained…sigh! And new years is fast approaching, so instead of making the usual annual commitment to weight loss and then flaking after week or two, try our top tips on getting and staying fit for 2018:

One: Think SMART (smart, measurable, achievable, relevant and timely)

Smart – plan this journey out, you need to have specific goals to achieve, so spend some time and do your homework. Even if you have to go to a trainer or a dietician, you need to figure out what will work for your body and implement it

Measurable – ensure you monitor your results; sometimes motivation can be lost when the scale goes up instead of down. But often muscles can cause you to become heavier, but if you monitor your measurements you will see the results more clearly.

Achievable – Do not fool yourself into believing you can get fit or loose 20kgs in two weeks, when you have done your proper research you will be able to implement a fitness program that will be achievable for you. do not sabotage yourself with extreme unreachable soul destroying goals

Relevant – ok so you want to run a marathon next year June, that’s a great goal. But do not train like your planning on beating the professionals and are going to win this your first ever marathon after spending their last 4 years playing real money slots on your couch.  So unless you have decided to become a professional athlete, make goals that suit you and your lifestyle.

Timely – be reasonable about the time it will take to achieve your goal. For example – I would like to run a marathon in 3hrs in June next year. Is this a reasonable goal? No, average amateur runners take between 4 to 5 hours to run a marathon, so if you attempt to push yourself into running it n three hours – you will damage yourself (and also not succeed)

Two: Diet

Once you have set up your SMART goals and are ready to begin, do not forget your diet:

– remember the 80/20 rule, 80% of fitness depends on your diet. So if you are eating 80% junk and exercising 6 days a week, you can expect t have some very poor fitness results. You cannot exercise enough to day to make up for that cheeseburger and fries!

– If you do see a dietician, implement their recommendations and stay on it! If you fall off the diet wagon occasionally, do not quit, carry on do some extra crunches, skip for ten minutes – you got this!

– Find food replacements – cauliflower instead of rice, zoodle noodles instead of pasta, butternut fries instead of potato fries.  The options these days are just as tasty as the originals, so do your research and find what you like.

Beginners Guide To Fitness

Three: Exercise

You do not have to jog or run or do aerobics or swim or any other type of exercise that makes you want to die (and quit). The options for exercise are varied, so if you ate running try weightlifting or swimming.

For myself, after a stressful day at work I really seem to enjoy punching – so my speed MMA box class is perfect for me. Find your favourite exercise (or exercises) ad work on them.