How To Overcome Common Runner Problems To Make It To Race Day?

runners problems

runners problems

In this fitness freak world, everyone wants to get into shape. People spend a number of hours in the gym from their busy schedule but still, they do not get desired results. So, now the question is what to do and what can be a panacea or a smart workout for every part of your body?

Running, yes you heard correctly! Running is a smart way to get into the shape.

Additionally, it is beneficial for almost all the parts of the body or we can say, it is indeed a full body workout. Running is remarkable exercise by which you can get back your fitness as well as health.

The benefits of running are undeniable. Adding running in your schedule can be fruitful for you in a number of ways and before skipping running from your daily schedule always remember:

  • It Improves Your Health: Running is a great way to increase your overall health. It is a full body workout and it is helpful in enhancing the overall level of your health.
  • It Prevents You From Diseases: Running is extremely beneficial for women; it helps in decreasing the risk of breast cancer. Even specialists too recommend running as it helps in diabetes. It can also help in reducing the risk of having a stroke.
  • It Helps You In Losing Weight: Losing weight is one of the hidden agenda for every woman. Running is one of the best functional exercises for losing or maintaining a consistent weight. It is one of the most effective exercises in order to burn your calories.

Here is how you can get rid of running problems for good:

No doubt every single thing in this universe has its pros and cons. There is no disbelief in it, that running is beneficial for people of all ages. But for people who face problems or have issues in running.

Now, the question is:

  • How to tackle running problems?
  • What can we do to avoid these problems?

Today, we are going to reveal 4 strategies which surely will help you in overcoming running problems.

  1. Hold Back & Think about The Long Distance:

    You should figure out how to keep down your running. Since that is a standout among the most significant factors in marathon running. Specialists prescribe that you keep running at a separation that is longer than 800 m equally or even additional gradually. This implies pretty much that you would then be able to keep running in the second 50% of the separation either similarly quick or even somewhat quicker than in the primary half. This should be the starting point for you if you want to conquer running problems.

  2. Muscle Cramps Are A Serious Problem With Every Runner:

    Muscle issues are not just especially painful; they can even turn you off totally. A cramp can destroy the dream for optimal performance in seconds and they are one of the main reasons why runners cannot finish the marathon. To defeat this running issue, it is critical that the marathon preparing additionally incorporates a specific quality preparing, which centers on the muscles in the middle of the body (back and stomach) and hip.

  3. Staying Away From Injuries Also Helps with Running Problems:

    To ideally manage running issues, you should build the force and the separation equitably and gradually amid your preparation. If you already have an injury, you should treat it first and have it healed accordingly.

  4. Overwork Is Another Running Problem:

    If you find that there might be a problem with such long distances, such as energy swings in the final lap of the race. You can overcome this problem by regularly refuelling with sports drinks during the race. Because if you drink too little, it also affects your performance. Stay fit and in good shape. In short-distance runs, losing wellness isn’t really an issue. In the marathon, be that as it may, losing fitness is a major issue particularly to manage any marathon issues. And, then the concentration ought to again be coordinated to the preparation of the body’s bio-mechanics.

 Numerous sprinters see a marathon as something that exclusive the legs need to do. Each long-separate run is something that influences the entire body and not only the legs. The whole body needs to cooperate here with the goal that the legs can put forth a valiant effort.


Top 6 Nutrition Hacks to Follow When You Are On Weight Loss Spree

weight loss

weight loss

Many times we work hard in the gym but don’t feel that we are achieving the desired result. Moreover, we tend to get frustrated about our current progress. So, to avoid this frustration and seek the necessary result. Follow these nutrition hacks when you are on the weight loss spree.

  1. Guzzle Water

Your goal should be to drink water at least half of your body weight in fluid ounces and additional 30 ounces for every hour you work out. Also, try drinking a glass of water while cooking dinner and before your every meal. When you are traveling, remember to carry a water bottle so that you don’t forget to drink water. You can also try sugarless iced tea, lemon tea or green tea to achieve your goal.

  1. Address Food Sensitivities

Sometimes your body is facing inflammation chronically from the food you are eating. So it is advisable to carry extra fluid weight. Further, the common symptoms of food issues are brain fog, joint pain, fatigue, constipation, diarrhea, nausea, bloating and gas. If you are encountering any of these symptoms on a regular basis, it is recommended that you consult with your doctor or dietitian about a diet analysis. Also, some blood tests determine food sensitivities that can be helpful in reducing inflammation and excessive weight.

  1. Eliminate Empty Calories

Moderation is important in life. Also, we should enjoy the delicious food like chocolate, but we do not realize the fact that for much time we are enjoying this food. This approach of eating works for weight maintenance, but not in case of weight loss. So, it’s time we count up our empty calories and reduce them from our diet. This will help our body kick start again.

  1. Adjust Calorie Goals

When losing weight, it is vital to evaluate your nutrition goals. Because your height is still the same, but you are carrying less weight around, so you have less body to feed. Moreover, a drop in metabolic burn is normal when you’re losing weight, thus to maintain this trend; you need to reevaluate calories you are eating. You even need to evaluate your current workout schedule, daily activities and basal metabolic rate to achieve your new calorie goal.

  1. Power Up The Protein

Plan your protein intake in the daytime to ensure that you are maximizing your body’s usage of amino acids. Research has shown that protein that is high in the amino acid leucine can be helpful while reducing body fat. What you need to do is eat 25-35 grams of protein every 4 to 5 hours to achieve a positive impact. Moreover, don’t skip your afternoon protein snack. The primary protein sources are chicken salad, tuna, hard-boiled eggs, Greek yogurt and cottage cheese.

  1. Fiber Up

Prefer food that is high in fiber. The logic behind this that fiber helps to prevent rushes in blood glucose as it slows the absorption of sugar. Likewise, the fiber-rich food contains bulk and require you to chew it multiple times to break them down, which gives your body more time to process, and you feel full for a longer duration. The foods that are high in fiber contain more nutrition values than other foods. Some of the fiber-rich diets are broccoli, cabbage, Brussels sprouts, apples and many more.

So, these were some nutrient hacks that would surely help you in reducing weight.


Top 3 Secrets To Lose Weight In Your 30’s

3 ways to lose weight in your 30's

3 ways to lose weight in your 30's

Yes, losing weight in your thirties is possible. But, only with a smarter plan. We all know that losing weight at any age is a big deal. However, losing weight in your thirties is especially hard.


Because of one simple reason that is “weight loss”, many things for women over 30 takes a lot of time and energy. Moreover, it’s almost impossible to find extra time during that stage of life when career and family are the top priorities.

I am not trying to say that it’s impossible to lose weight for women in her 30’s.

But actually, it just takes smart PLANNING and ORGANIZATION.

Use the below tips specially tailored to address the unique challenges you face when you try to slim down at 30 and beyond.

  1.  Get Hold of Your Muscles and Metabolism

If you want a healthy metabolism to lose weight in your 30, you need to maintain your muscles.

“Women in her 30s need to be very careful about building and keeping muscle mass to support a healthy metabolism. Women begin to lose their muscle in the 30s, and until that muscle is challenged and maintained with regular workout sessions, the muscles loss will eventually slow the metabolism.”

Resolution: How does a woman with a busy life work can take control of her calorie burning fires from fizzling?

So, if you can’t get to the gym, there are easy strength workouts you can do at home.  Short and intense workout sessions will be more likely to burn extra fat.

  1. Stop Hanging with Fad Diets

Women in their 30s are too bold and too sophisticated to fall for the modern-day diet trends.

Are these fads harmful?

“If you have ever dieted on and off until your 30s, the chances are your metabolism is unclear, confused and disorganized. With every new diet attempt, you may put your body into starvation mode, and weight loss becomes harder than the rock. ”

Resolution: Your first step to healthy and fresh eating is to estimate your daily caloric intake.  You should also keep a pre-diet food record.  Then make sure you eat sufficient protein to maintain a healthy metabolism, limit your sugar consumption, and monitor your carbs intake to stay energized and gratified throughout the day.

  1. Deal and Manage Your Stress like A Pro

It is believed that 30’s is the most stressful time in our lives. Career, marriage, job stress, babies and relationship issues could keep you awake at nights. Even the simple act of dieting can give you stress. And, such challenges can cause more problems if they are not taken seriously.

“Life stress can stimulate your metabolism by initiating the stress response and in turn fat storage.”

So, balance in lifestyle is the key to a happy life.

Resolution: Get support from friends and family or reach out to a certified professional if you think that stress is preventing you from losing weight.

A Word to the Wise

If you are a working woman trying to lose weight after 30, you might be intrigued to back burner your health and your weight.

What’s worse? You might go on the first diet you perceive in a fashion magazine.  Don’t make those silly mistakes.  Now is the time when your decisions have real long-term consequences.  Make the best selections for lifelong health and well-being. The truth is weight loss for women after 30 is achievable with smart organization, assistance and a healthy dose of common sense.



Your One Week Guide to a Flatter Belly

Flatter belly

Flatter belly

Have a big event coming up in a week? Want to get rid of the bloated stomach and get a flatter belly? Having a flat belly is on the top of the list of many people’s fitness regime. Getting a flatter belly in just a week is an avid goal, but by sticking to a proper plan, you can make a difference to your shape. Hence by the end of the week, you can make your stomach look flatter with some posture and style tricks. To discover the tips and tricks for a flatter belly, read on:

1. Stay Away from Salt:

Eating foods that are high in salts could be one of the reasons due to which your belly is looking bloated and puffy. Salt retains fluid that adds several pounds to your weight. Instead, add flavor to your foods with other spices & herbs. Some of them are:

  • Cinnamon: It can lower your cholesterol and reduce your blood sugar.
  • Ginger: It helps you to clear the weekend food out of your system with the help of digestive tract.
  • Mustard seed: With just one teaspoon of mustard seeds, you can increase your calorie burning.
  • Cayenne: It helps you to stimulate your metabolism to burn more calories.

So, putting your salt shaker away and getting these spices can help you a lot.

2. Go Green and Get Fresh:

Eating a meal of fresh fruits and vegetables will burn 15% of your calories. Veggies and fruits are rich in vitamin C and thus help in burning food. Avoid eating dried plums as they contain sorbitol which can lead to additional bloating and gas.

3. Fiber is Your Buddy:

To get your digestive tract move again, you need fiber. You should try to inculcate fiber in your every meal.

  • For Breakfast: If you have acidity, try wheat toast. If not, oatmeal flavored with raisins would be perfect.
  • For lunch: You can try some barley soup.
  • For Snacks: Grab a few nuts such as almonds or peanuts. The Fiber in nuts keeps your digestion regular and allows you to feel satisfied.
  • For Dinner: A baked potato with light and one hundred calorie is gentle on your stomach. It is enriched in fiber and is cholesterol free.

4. Say No to Alcohol:

According to American Journal of Epidemiology, people who heavily drink alcohol are more likely to get bloated. Restrain your body from alcohol and carbonated beverages for a few days. Alcohol leads to digestive problems and dehydration. The best thing is to drink water. Water helps in flushing out impurities and enables your digestion to get back on track. Also, drinking six to eight glasses a day is a healthy habit.

5. Chew Properly and Slowly:

While eating fastly, you swallow air which leads to bloating your belly and poor digestion. Enjoy each mouthful and try to slow down. Avoid distractions and multitasking, this way you can focus on eating your food slowly and not just gulping it. It will help you a lot in flattening your belly.

6. Watch Out the Intake of Sugar:

Many people don’t know how much hidden sugar they are intaking on a daily basis. Only staying away from cookies and chocolate bars won’t help much, many other things like frozen foods, sauces, yogurts and health bars have hidden sugar that adds calories. Consuming high amount of sugar will make it harder to lose belly flat. Read all labels of food before buying it. If you want to look best for the upcoming event in a week, stick to wholesome and natural foods.

7. Do Some Exercise Every Day:

Many studies suggest that mild physical activity alleviates bloating and clears gas. It is because the increasing breathing and heart rate spurs the regular contractions of the intestinal muscles, thus helps in preventing gas buildup and constipation by expediting digestion. If you walk for 10 minutes every day, it helps in burning 26 calories along with strengthening your heart rate. If you don’t get the time to go for a walk, you can try another form of exercise. It boosts your metabolism. Try to getting your heart rate pumping at least once a day to get lean and burn your fat.

For extra help in flattening your belly, consider these special products:

  • Peppermint tea or oil capsules contribute to killing the bacteria leads to bloating.
  • Use a product such as Tums, Gas-X, Pepto Bismal, or Bean.
  • You can try a digestive enzyme like a probiotic capsule.
  • Drink chamomile or fennel tea.
  • Try a gentle colon cleanser.
  • One of the best advice is to stop checking your weight every day. Instead, judge your bloating by the fit of your clothes.

With incorporating these easy tips into your everyday routine,  achieve the best results and get a flatter belly in a week!











All About Ketogenic Diet

Ketogenic diet

Ketogenic diet

Have you made your mind to lose weight and look slim? We have got the best plan for you! It’s a Ketogenic Diet! Wondering what is a ketogenic diet? How can it benefit you? We have all the answers covered in this blog. But, the very first thing is to understand what exactly is a ketogenic diet?

A keto or ketogenic diet is a low-carb, moderate protein and a high-fat diet. It turns the body into a fat-burning machine and puts it into a metabolic state known as ketosis. It has various proven benefits of health, weight loss, and performance.

How the Ketogenic Diet Works?

On a ketogenic diet, your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low, and the fat burns increase with great speed. With ketogenic diet, it becomes easy to reach your fat stores to burn them off.

  • Cut down on carbs.
  • Improve your consumption of healthy fats.
  • Without glucose entering your body, it’s now forced to burn fat and produce ketones instead.
  • Once the blood levels of ketones rise to a specific point, you now officially enter into ketosis.
  • This results in consistent, fairly quick weight loss until your body reaches a healthy and stable weight.

A ketogenic diet is great if you’re trying to lose weight, but there are also other fewer benefits that it offers such as less hunger and a steady supply of energy, keeping you alert and focused.

Other Benefits of Ketogenic Diet

  • Better Mental Focus: Your brain has a consistent energy source for better mental focus. If you are looking to improve your mental focus, keto is a great way to accomplish that naturally.
  • Epilepsy: One of the main ketogenic benefits is for the people who have epilepsy is that they do not need too many medications.
  • In Reversing Type 2 Diabetes: If you have any blood sugar issues or type 2 diabetes, consider the ketogenic diet for the best results. It is highly effective at reversing type 2 diabetes.
  • Cancer: Cancer cells feed off of sugar. Cancer cells don’t know how to use ketones as a fuel source so if you eliminate sugars from your diet; it’s been shown to stop the growth of cancerous cells. While keto itself is not going to cure cancer, it can go a long way in treating it.

What to eat on a keto diet?

Here are the typical foods to enjoy on a ketogenic diet:

  • Fats & Oils: Try getting fat from the natural sources like meat and nuts.
  • Dairy: Most of the dairy products are fine, but prefer buying full-fat dairy products. Harder cheeses usually have fewer carbs.
  • Protein: Try sticking to organic, pasture-raised and grass-fed meat where possible. Also, too much protein on keto diet is also not good.
  • Beverages: Stay simple and stick to mostly water.
  • Vegetables and Fruits: The best type of vegetables for a ketogenic diet are low in carbohydrates and high in nutrients. Try to go after cruciferous vegetables that are grown above ground, leafy, and green.
  • Nuts and Seeds: For typical eating, you want to stick with fattier and lower carbohydrate nuts such as Macadamia nuts, brazil nuts, and pecans.

What to avoid?

The most crucial thing for reaching ketosis is to avoid eating too many carbs. You’ll apparently need to keep the carb intake under 50 grams per day of net carbs, ideally below 20 grams. The fewer carbs, the more effective. Avoid foods having a lot of sugar and starch. This comprises starchy foods such as rice, bread, pasta, and potatoes. These foods are very high in carbs.

Final Words:

With Ketogenic diet, you experience a life where your body isn’t running on glucose, and you will feel so good about it. You will be more energetic and have clearer thinking. The amazing thing is you will love the feeling that your body is no longer holding you back from what you want to do.

Can Yoga Help you lose weight?

Yoga for Weight Loss

Can yoga help you lose weight? Yes. By targeting certain parts of the body that you might be having a tough time trimming the fat off. So it is only a matter of time before you finally say goodbye to your flabby tummy and arms. They’re problem areas that can be solved with the right yoga sessions. The next thing you realize is that you’re doing crunches seamlessly with the help of proper breathing.

Yoga for Weight Loss
Image Source

How to do yoga-like crunches? Count the ways as follows:

  1. Start in a lotus-sitting position.

You may have seen this as one of the most common starting positions in yoga for a reason. It helps you check your sitting stance whether your chest cavity is protruding front-wards enough to correct your breathing. “Stomach in, chest out” may sound cliche at this point. But the moment you notice the improvement in your breathing, it will be part of your daily routine.

  1. For the warm-up. Move your neck like you are drawing circles with your nose.

The nose serves as a guide to moving your neck around without turning like you’re looking at either side of the walls. Drawing a circle clockwise with your nose makes your neck stretch effortlessly. Do it about 4 times clockwise and 4 times counter-clockwise.

  1. With the neck back in the center, put your left palm atop your right knee.

With the right fingertips touching the mat on your back, it slightly twists your waist on one side, applying minor pressure on the obliques. Repeat but this time with the right palm atop the left knee and the left fingertips touching the mat on your back. This preps up your obliques and your abdomen for the rest of the session.

  1. Repeat the previous instruction about 3 times, alternating left and right.

Twisting the waist with less pressure but with 3 more repetitions help in prepping up the rest of your body for the other steps in the session.

  1. Scooch up with your feet on one side of the mat to prepare to lie down.

Use your knuckles to lift your bum with the assistance of your feet flat on one side of the mat to find your best position comfortable in lying down on the yoga mat. Lay your bum on the center of the mat you when you have to stretch out the rest of your body, your heels and ankles are stretch out to the end of the mat instead of lying down with half of your shins parallel to the floor instead of on the mat. Inhale through the nose first and exhale through the mouth as your back meets the mat.

  1. Breathe in while pulling your knees close to your chest.

Pull them to lift the tailbone and exhale through the mouth. Hug the shins to keep the knees up. Point the feet upwards first so you can flex them later and to rotate the ankles. Feel the mat while rocking from left to right. It will condition the body for the next steps since it will keep the back close to the mat.

  1. Interlace your fingers and put them under your head an atop the mat.

It looks like a starting stance for the crunches but with the elbows stretched out on each side of your head. This step makes space between the thighs and your navel with your body taking a 90 degree angle due to the space made. Keep the thumbs extended from your palms to support the head atop the mat.

  1. Scoop up the tailbone using your thighs.

Pressure is felt on the navel is the thighs move inward for the tailbone to protrude outward from the mat. Your knees will look like it is pointing upwards the ceiling. Keep the thighs and knees pointing upward while lifting the shins parallel to the ceiling.

  1. Stretch the right leg upwards with the toes pointing to the ceiling while breathing in.

Exhale while stretching the same leg down without touching the mat while pulling the left knee towards your face at the same time. It will make your right leg look like it is hovering above the mat without touching it. Inhale again while lifting the other leg this time. Exhale while stretching the left leg to hover above the mat while pulling your right knee towards your face. Do it for 3 to 4 times, alternating left and right.

  1. Stretch the right leg again but this time, once it is lowered, let your right elbow touch the left knee.

This is the part where it starts to look like crunching your abs except that there is deep, slow breathing involved to keep your body balanced. Inhale and stretch right leg up. Exhale and stretch right leg down to hover above the mat while the left knee meets the right elbow. Switch without losing track of the breathing sequence. Repeat at least three times.

Yoga has an interesting way of tricking the body to do ab crunches and still feel less pressure while you’re at it. As long as you keep track of your breathing sequences, then you will be ready for the more advanced yoga sessions in no time. In no time, you will be noticing flatter abs, toned arms and glutes.  And you may have noticed that Yoga helped you to lose weight.

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Sugar: tastes sweet, feels bitter

Sugar can be our best friend and our worst enemy… it can make our food taste irresistible and add inches to our waist.

Sugar is like that “friend” that always wants to go grab a bite, a drink, and then sit on the couch watching mindless television.  They seem fun, but they’re really no good for you.  As you mature, you realize more and more that this friend only depletes your energy, leaving you feeling more tired and sad than before.  Overtime, you gain the strength to let go of this friend and find people that increase your overall vitality.

It’s time to let go of sugar – it is not your friend.  Dr. Thomas M. Campbell states that the consumption of sugar can even lead to mental conditions like depression.  Sugar literally makes us sad.  We’ve all experienced, or seen, the effects of sugar.  You feel happy and energetic for a short amount of time, ultimately leading to a hard crash where you feel sadder and more tired than before you ate the sugar.  Which leads you to want to eat more sugar – making you stuck in the endless cycle.  You constantly search for that next “high” only to find yourself lower than ever before.  Given enough time, this inevitably leads to depression.

So why not take sugar out of the equation completely?  This would eliminate the sugar high to sugar crash cycle!  You would feel happier, more energetic, and more vibrant!  I know… easier said than done.

The truth of the matter is that with sugar consumption, we are dealing with an addiction, similar to a drug addiction.  So there are two approaches to tackle this addiction:  the cold-turkey approach or the gradual approach.

Cold Turkey

If you prefer to rip off the band aid as quick as possible, or dive into the cold pool head first, then cold turkey is for you.  It’s simple, effective, fast, but takes great discipline.  You simply cut sugar out of your diet: no sweets, honey, added sugars, sweetened drinks, pastries.  None.  The draw-back with this approach is it can lead to withdrawals.  The withdrawals won’t be as severe as what a drug addict experiences – most likely, you’ll just be irritable and might get a headache.  But they are very temporary.  As long as you have the discipline, you will get through the withdrawals, break the sugar addiction, and live your most fulfilling life!


Do you prefer to peel the band aid off slowly?  To get into the pool one inch at a time, allowing your body to acclimate?  Then the gradual approach is for you.  With this approach, you will decrease your sugar intake slowly – adjusting your intake on a weekly basis until it is down to zero.  This approach will require great patience.  The first week, you will eat normally and simply record each time you eat sugar.  The next week, take away 10% of the sugar sources and continue taking 10% away until you no longer eat any sugar sources.  For instance, if you drink a Frappuccino each morning and a bowl of ice cream every day – that’s 14 sources a week.  10% would be 1.4, so the next week take away 2 of these sources (always round up!).  So, have a sugarless Sunday.  Continue decreasing week by week until you no longer need the sugar.  While this approach takes significantly longer, you will not go through the withdrawals of the cold turkey approach because your body is adjusting gradually over time to reach a sugarless state of utter bliss!

Healthy Fats for Weight Loss

There are 3 main macronutrients: carbohydrates, protein, and fat.  And you need all 3 in order to live a healthy life at a healthy weight!  So if you have cut fat out of your life in an attempt to lose fat from your body: think again!  Including fat in your diet is critical for weight loss.  But there are many different types and sources of fat, so if you want to increase your health, try to stick with the healthiest forms of fat.


Fat helps you lose weight by keeping you fuller longer and by decreasing the insulin that occurs after a sugar spike in your body.  When you feel full, you are much less likely to reach for the 3 p.m. snack or to gorge on ice cream at midnight.  If you eat less, you will naturally lose weight!  And insulin is what regulates the amount of fat stored in your body.  So, decrease the insulin, and the fat on your body falls off!


So, what kinds of fat should we eat to stay healthy and lose weight?


Well, it is 100% recommended to avoid trans fats – these are the types of fats that clog your arteries and cause heart disease.  You’ll find them in highly processed foods.


With saturated fats, it’s best to limit consumption.  You can find the recommended daily allowance on any nutrition label.  Saturated fats are found in foods like meat and high fat dairy.


The golden fats are mono- and poly-unsaturated fats.  These are found naturally in vegetables and have been known to increase overall health: better skin, better heart, better brain, better sleep, and more!


A few GREAT sources of these fats are listed below:


  • Avocados
  • Olive Oil
  • Coconut Oil
  • Flax Oil
  • Macadamia Nuts
  • Almonds
  • Nut butters
  • Seed butters


Just remember, you don’t need a lot of fat to feel satisfied!  A typical serving is 1-2 ounces, and that’s really all you need to make your meal taste great and keep your tummy happy while shedding pounds!

Tips to Reduce Cravings

We’ve all had them… those uncontrollable urges that lead you to the snack cabinet.  When a craving hits, it can seem like the most important thing in the world to satisfy that craving – but have no fear!  You can overcome these cravings.  And you can take preventative measures in order to reduce the frequency of these cravings.  Just imagine… it’s 3 p.m. and you notice a homemade plate of cookies, but you have no desire to eat them!  Wouldn’t that be nice?

So use the tips below to help prevent cravings in general and to stop a craving in its tracks!

Preventing Cravings


  • Drink Water: we’ve said it before and we’ll say it again.  Stay Hydrated!  Bring your water bottle with you wherever you go.  Whenever you feel a slight thirst, take a gulp.  Just make sure the water your drinking is clean, purified water.  No need to add toxins to your body!
  • Exercise Daily: exercise boosts endorphins and serotonin levels – these boosts make you feel good!  They make you feel calm and happy.  Oftentimes, we reach for sugary snacks when we feel down or stressed, but exercise reducing these symptoms MUCH better than a sugary snack!
  • Sleep Well: it is recommended for a healthy person to spend 6-8 hours per night in a restful sleep.  Sleeping well will change your overall health, including reducing your cravings.  You will feel less tired throughout the day, allowing your body to use its natural internal energy rather than grabbing every piece of food you can get ahold of.
  • Avoid Sugar: when someone eats sugar, there is a rush in the pleasure centers of the brain.  When we feel this rush, we naturally reach for more in hopes of feeling more pleasure.  Unfortunately, the effects of this sugar rush are short-lived in the brain (but last a long time on the hips!).  The brain signals from ingesting sugar have been found to be similar to those produced when taking drugs.  Bottom line: sugar is addictive.  To steer clear of this addiction, it is best to simply abstain.
  • Get your Vitamin D: make time for daily sun exposure.  You’ll increase your Vitamin D levels, boost your mood, and get a breath of fresh air.  All of these reduce your cortisol (stress) levels, thereby reducing cravings.


Stopping a Craving

  • Distract yourself: when you notice that your mind is stuck on a food, but you’re not actually hungry, distract your mind.  Find an activity that you enjoy and is mentally stimulating.  If it uses both of your hands, even better!  You could solve a puzzle, read a great book, create art, the sky is the limit!
  • Exercise: yes, I am repeating myself… but exercise is both preventative AND useful in the moment the craving strikes.  If your craving is due to low energy, you may just need to get out and get your sweat on!  This may be your body asking for a physical boost.  And by the time you’ve finished working out, your craving will probably have vanished!
  • Journal: grab your pen and notebook.  Let yourself write freely and notice what comes up.  If you need a prompt, you can start with “why am I craving (fill-in-the-blank) right now?” and see where you go.  Allow this to be a learning experience – you are literally learning about how your mind works when you journal!  Try not to judge yourself in the process and instead approach it with a healthy dose of curiosity.

Okay, I think you’re ready to get back out there and tackle these cravings head-on!  Always remember that you are more powerful than your cravings.  A craving is simply a thought, and thoughts come and go like the wind.  They do not control you, your behavior, or your future.  You are in total control!


Healthy Weight Loss

When it comes to losing weight, most of us look for the fastest and easiest strategies to get rid of excess weight.  Unfortunately, these fast and easy strategies are not sustainable and are not healthy.  Meaning, you may make your weight loss goals, but the pounds will come back as soon as your weight loss program is over (and the pounds will most likely come back in the form of fat).  Losing weight takes patience and dedication.  For sustainable weight loss, you will need to take your time.  If you are pursuing healthy weight loss, try following some (or all!) of the tips below:


  • Aim to Lose 1-2 Pounds per Week.  This may seem frustratingly slow, but it is the best rate for sustained weight loss.  If you start losing more than this, your body will rebel.  Your metabolism will slow, making it harder to lose weight in the future.  Plus, we want to lose weight associated with fat, not muscle!  Rapid weight loss puts you at risk for degraded muscle mass, rather than fat loss.
  • Skip the Pills. It can be so tempting to medicate our fat away – but this is not healthy or safe!  Most weight loss pills contain Phentermine to help boost your metabolism – but this supplement leads to rapid heartbeat and eventually heart failure!  Your life is not worth losing a few extra pounds!  Plus, do you really want to be stuck taking a pill for the rest of your life, just to keep your weight a couple pounds lower?  I don’t!  So use the next tip for healthy, sustainable weight loss:
  • Stick to Healthy Eating and Exercise.  Your diet and your exercise regime are the keys to weight loss.  I don’t believe in any “diet” (because diets don’t work!) but I do believe that you need to fuel your body properly in order to see a decrease in weight (and an increase in energy!).  Try to feed your body with whole foods like vegetables, fruits, nuts, seeds, legumes, and whole grains.  Your internal organs AND your external features will improve rapidly.  For exercise, it’s important to move your body and increase your heart rate daily.  Choose something that YOU like to do!  It doesn’t matter how celebrities workout – it matters what makes you feel good.  For tips on having fun with exercise, check [HERE].
  • Find Your Motivation.  Dig deep and figure out why you feel the need to lose weight.  Is it for your family?  Is it so that you can live a longer, happier life?  Losing weight can boost your confidence and health, but it’s not going to fix any problems with your relationships or job performance.  You will have to address these problems using experience and hard work.  So make sure that your motivation for weight loss is something truly meaningful.  Sustainable weight loss takes time, so find your motivation in something that will be with you for the foreseeable future.


Weight loss is not easy and is not fast.  If you have the patience and motivation to embark on this journey, go for it!  If you believe in yourself, you become unstoppable!  

If you’d like to share your own tips for healthy weight loss, feel free to comment below ☺