10 Tips to Survive Lockdown Boredom (All Easily Doable!)

As we continue to spend more hours at home, here are a few tips to survive lockdown boredom.

Lockdown boredom is REAL, y’all!

As the coronavirus continues to dominate our lives, we find ourselves spending more time indoors than we ever thought we would. And as expected, boredom starts to set in.

However, let’s clarify one thing first…

Boredom is NOT the absence of things to do.

You may think that you’re bored because you have nothing to do at home but that’s not really the case.

According to John Eastwood, an associate professor at the department of psychology at York University (YU) in Toronto, Canada, boredom is that “uncomfortable feeling of wanting but being unable to engage in satisfying activity“.

Boredom is the absence of ‘wanting to do anything’.

Eastwood should know; he has been studying boredom for almost 20 years and manages the YU’s Boredom Lab. “The bored person knows there are things to do. The problem is they can’t muster up an actionable desire.”

So boredom is not that you have nothing to do, you just can’t seem to find the ‘desire’ to do anything.

Boredom is the absence of ‘clarity’.

When there are a lot of things – big and small – around us, the absence of clarity, either in the form of a ‘list’ or an ‘action plan’, prevents us from acting on that thing.

And so, without further ado, here’s a quick list of things to do while on ‘lockdown life’.

Top 10 Things to Do to Survive Boredom At Home

1 Call Him/Her

Remember that person, family or friend, you always wanted to call and just get back in touch with? Well, NOW is the time.

27 years without closure…

One friend of mine actually got in touch with an ex, NOT to try and get back together, but to ask something that has been bugging her for the past 27 years.

Almost three decades ago, she was in a relationship with him and she became pregnant. Things did not work out; they broke up; and she’s raised their daughter on her own.

She has no issues with being a single parent, but all these years she never had the courage to ask him… “WHY?”

“When I look back, it seems like he just ‘disappeared’ overnight. Not even true because our families knew each other and so over the years we would even run into each other but there was just no actual closure for me.”

“So I sat down, called him, and asked MY burning questions… was there even love? What was HIS reason for breaking up?”

“We both have wonderful families now but to me that was not the point. I just needed proper closure. I’ve always wanted to call him and have that conversation… and now I did.”

2 Pick Up a New Positive Habit

What NEW thing do you want to do that will uplift your mood and spirit?

Personally, I’ve been into yoga the past years but I’ve never really immersed myself deep into it. So that’s exactly what I did.

I checked some free yoga videos online, and then I rolled out my yoga mat and just started moving.

My routine was simple.

Wake up, do my morning bathroom rituals, make lemon water (lukewarm), roll out my yoga mat and do a 15-min routine. If I have more time, I do 30 mins.

Once I’ve more or less mastered a simple yoga sequence, it’s time to move to the next (more challenging) video.

yoga-pose-advanced — Yep, this yoga pose needs time to achieve 🙂

Other positive habit ideas: drink more water, meditate, start a food journal, begin a self-grooming ritual (bath+hair+nails+skin) an afternoon every week, make a list of ‘one thoughtful act of kindness’ you can do for someone (e.g., bake cookies for Mary, cook a stew for Anna, babysit one afternoon for Juliet, donate $1 to a charity you like, etc.)

3 Go Through Your Closet

Open your wardrobe closets and (1) find what you haven’t worn in the past three years, (2) find what no longer fits, (3) find what’s no longer in fashion, and (4) find what no longer suits your age. (I know, this last one can be brutal! hahaha)

Put that all in one pile and sort what to throw and what to donate.

I promise, at the end of this endeavor, you’ll feel LIGHTER.

4 De-clutter? Re-fresh? Remodel? Renovate?

You don’t need to give your house a complete makeover, girl! Just do this one step OR room at a time.

For example, during these self-quarantine days, does everyone seem to be in the living room? If yes, then… look at your bedroom or kitchen first!

Seriously, it’s much easier to tackle a room where there’s no one there right? 🙂

Ok, say you chose your bedroom; first thing to do is de-clutter. Here’s my personal rule of thumb: if I’m not using it or it has no actual purpose, it goes in the box (storage).

After you’ve cleared some stuff away, what do you think could re-fresh the room? New bed sheets? If you don’t want to buy new sheets, that’s perfectly fine!

Just mix and match your current sheets. For example, use the dark blue pillow cases of one set with your white cotton sheets, all up to you!

Other ideas: put a big plant (or few small ones) in a corner, take down the painting that’s been hanging forever and swap with another one if you have other artwork, or simply re-paint one wall (it’s called having an accent wall!), change the lighting, put a big mirror, use linen spray, etc.

bedroom-plant — A plant in the bedroom looks great AND helps with air quality.

You can stop at this or go big and bold and completely re-paint or wallpaper your room. You can renovate and add a small bathroom. Again, all up to you.

5 Try a New Recipe / Try to Meal Prep

One thing’s for sure, lockdown life has sent many people into their kitchens. I say, embrace it!

This is the perfect time to learn a new recipe (or why not a whole new cuisine?), know how to bake, and discover the joys and health benefits of meal prepping!

6 Explore INDOOR Fitness

Unearth all those late-night fitness equipment purchases you’ve made… but never used.

Seriously though, you DO NOT need to go out to get fit. The internet is your best friend here because there are literally THOUSANDS of free online fitness workouts you can follow indoors.

7 Read a Book

Many of us own a stack of books we’ve been wanting to read for some time now. Well, guess what? NOW is that time.

If you want to take this a step further, then why not read something that will enhance your CV?

Invest in furthering your education by reading or learning something that will improve your skills.

8 Prepare an Emergency Home Spa Kit

You know this won’t last forever. Sooner or later, we will all go ‘back to the grind’ and you’ll be yeeeeeearning for those lazy days at home. So prepare for that moment by having a ‘spa kit’ ready.

In a box, put some scented candles, scented oil, a special loofah, a face mask, a hair mask, and anything else you may need to de-stress.

9 Start a Veggie Garden in Your Kitchen

These days have re-awakened my desire to grow my own vegetables again. And you don’t even need so much space! You can grow veggies just using jars and placing them in a sunny spot in your kitchen.

Further Reading:
How to Grow Fruits and Vegetables From Table Scraps
16 Foods That You Can Magically Regrow From Scraps

10 Go On a Weight Loss / Fitness / Wellness Journey

Now is the perfect moment to prioritize YOURSELF.

One of the most common reasons women don’t focus on their health is because they don’t ‘have time’. Well, you do now.

So choose to get out of these pandemic times looking and feeling better by going on a weight loss, health and wellness journey.

BeFinallyFit is a unique 28-day eating strategy that will teach you how to properly eat for weight loss. Get back in ‘fighting form’ — at any age — with this sustainable weight loss system. Click here to start your journey.

I’ve Got Kids!

Now, you may be thinking that the 10 tips to beat lockdown boredom above is all well and good but… I HAVE KIDS!

Inside our BFF Member’s Area, we’ve asked mommies what has helped them during this time and they said it was majorly important to establish a daily routine of some sort, especially if you have young kids.

“My kids get a kick crossing off whatever is on the ‘schedule’ for the day. And I like involving them in creating the sched for the next day so win-win.” – BFF Mommy Lannie

kids-quarantine-schedule — Sample self-quarantine schedule for kids 🙂

Experiencing boredom is normal during these social distancing / self-quarantine / lockdown life times and giving in to a day of doing ‘totally nothing’ is OK.

Just don’t let ‘doing nothing’ become a habit because this can impact your mind and body negatively.

So whenever you feel ‘stumped’ on what to do, just take a quick look on the anti- lockdown boredom list above, ok? 🙂

Top 8 Weight Loss Beginner Mistakes You Should Avoid

Embarking on a weight loss journey can seem daunting. In fact, most women don’t know how to start or maintain a weight loss plan.

However, we’ve ALL been there. Everyone starts as a ‘beginner,’ right?

So let me help you get your fitness journey on the right path from the start by sharing with you the most common weight loss mistakes beginners make. Read on, learn, and apply, ladies!

8 Common Weight Loss Beginner Mistakes

1 Taking on too much too soon.

Don’t overwhelm yourself. Don’t drastically adjust your eating lifestyle AND take on a HIIT class 3x a week at your local gym AND be super mom/girlfriend/partner/daughter/sister/worker/employer, etc.!

Changing too many things at once is setting yourself up for failure. Your mind – and body! – will simply not be able to cope with all the changes to which you’re subjecting them. Instead, make small changes and then build on these fitness achievements.

For example, don’t adjust serving sizes just yet when it comes to eating habits. Just do some smart swapping. Instead of white bread, buy brown bread from now on. Instead of relying on frozen dinners five nights a week, lower it to 3 nights. Once you’ve achieved this, simply go further and further in the right direction 🙂

As regards exercise efforts, don’t try that 30-minute high-intensity cardio workout just yet. Start walking more first; then start brisk walking. Take on a beginner yoga class. Now start jogging and running. Again, build on your achievements!

2 NOT keeping a food journal.

I think nearly 9 out of 10 people tell me they absolutely DON’T like keeping a food journal. It takes too much time; they don’t always remember what they had, etc. But that’s EXACTLY why you should keep a food journal, isn’t it?

You need to MAKE TIME so that you’re mindful of what you eat. You need to REMEMBER what you ate so that you don’t go overboard on the calories. So please keep a food journal 🙂

3 Taking on your weight loss journey alone.

If you’re ‘secretly’ trying to lose weight, then chances are you’ll ‘secretly’ give up easily too. Try and find a fitness buddy. I hear so many of my clients tell me that they end up finding a friend that, what do you know… was also looking for someone they can sport with. If you can’t find a fitness buddy in your circle of friends, then join an online group. Bottom line, don’t do this alone; there’s absolutely no need to!

4 NOT investing in good sportswear.

For us women, there are two very important fitness gear that we must get right from the start: a well-fitting sports bra and the right shoes! You need to get these two sorted correctly from the start to avoid any injuries.

5 NOT practicing proper exercise form.

When you execute an exercise incorrectly, you actually LOSE OUT on the benefits the exercise can give your body. Further, bad form can lead to pain and injuries.

cobra-stretch — BFF coach Hilde vd Berg showing how to properly do the cobra pose.

6 Forgetting to ‘branch out.’

Whether this is about nutrition or exercising, it’s important to build on your successes. You simply cannot stay on the same wholewheat toast breakfast and 15-minute yoga exercise daily and expect to lose weight. Besides, you’ll probably give up just from boredom. It’s important to keep on trying new things. There are plenty of great fitness things happening out there. Go and explore!

7 NOT planning or scheduling anything.

You cannot adopt a ‘the will of the wind’ attitude here. You need to PLAN so that you DO. And when you DO, that’s when you ACHIEVE.

8 Expecting too much too soon.

I know that it’s all about instant gratification nowadays. Unfortunately, this does not apply to successful, long-term weight loss. So have patience. Stick to the plan. YOU WILL SEE RESULTS.

—

Keep the above tips in mind, and you’re already ahead of the rest when it comes to losing weight. However, do not overthink this.

START.

That’s what you should do first. Begin your journey; be mindful of the top 8 weight loss beginner mistakes above, and weight loss success will not be far behind.

12 Simple, Doable Weight Loss Tips from Women Who Have Lost 45+ Pounds

In need of weight loss tips you can actually apply in REAL LIFE?

When it comes to weight loss, many of us feel that no one understands what we’re going through.

“I feel like I’m just living a life of… dieting. Yep, I’m a professional dieter.”
“I’m just so tired of failing yet another weight loss attempt.”
“I’m a yo-yo dieter. I lose weight all the time, but it keeps coming back!”

Sound familiar?

Trying to lose weight can be a lonely journey… but the women below? They get you.

They know EXACTLY what you’re going through.

So just go ahead and benefit from their experiences. Find out what helped these wonderful women lose over 45+ pounds.

Weight Loss Tips from Women Just Like You

1 I stopped drinking soda and putting sugar in my drinks.

“As weird as it sounds, NO ONE drank water in our household. It was always soda or concentrated fruit juice. I honestly don’t know why. It’s just always been this way.

At one point though, at work, I just noticed that everyone’s drinking water. So I did too.

It was hard. I wasn’t used to it. So at the start, I only drank water at work. At home, I still drank juice. After about a week, I got semi-used to it so started drinking water at home too. (Drinking water was the easy part, discussing this with my family was harder 🙁 )

After about two weeks, I stopped putting sugar in my coffees and teas altogether. Believe it or not, i lost around 20 pounds just doing this! It was shocking to me and the perfect way to start my 47 lb weight loss.”

– Monique Plum, 41 yrs old, ⬇️47 lbs

2 I realized weight loss really does start in the kitchen.

“I’m not a great cook but I know my way around the kitchen. Along the way though i started opting more and more for ‘convenience’ which meant frozen dinners, boxed meals, take-outs, etc.

One day I woke up, got the courage to step on the scale and WHOA! I didn’t even realize I was THAT heavy already. So I took back control step-by-step.

I limited myself to 1 take-out every other week, and no more packed mixes or canned sauces. After a while I weaned myself from frozen dinners too.”

– Lisa Gardner, 43 yrs old, ⬇️45 lbs

3 It’s ok to start slow… but structured.

Most people, especially women, overwhelm themselves when it comes to weight loss. They believe that for pounds to melt, they need to completely overhaul their way of eating AND spend hours at the gym… on Day 1.

This is the perfect recipe for weight loss failure.

“I have a daughter, twin boys below the age of five, and a full-time job. I just don’t have time so I knew I couldn’t go all gung-ho with my weight loss efforts. One day, I just sat and thought… FINE! one thing at a time.

I looked for a weight loss program online because I didn’t want to think and plan and learn this and that. Too much time and effort. I just wanted to follow something.

I joined BeFinallyFit thinking the weight loss would be slow but boy was I wrong!”

– Kelly Gills, 47 yrs old, ⬇️45 lbs

4 I didn’t banish any food group… because I realized I’m not strong enough to live without rice 🙂

“I’m Asian, I cannot imagine life without rice 🙂. So I learned the art of ‘food swapping’.

I no longer eat white rice, but brown rice. No white bread, but whole-wheat bread. No sugar-heavy, white flour-heavy cookies but healthier ones made with coconut oil, oats, and fruit as natural sweeteners.

I tell friends I’m still a foodie, just a healthier one.”

– Neri Tan, 32 yrs old, ⬇️48 lbs

5 It’s ok to give into cravings.

Depriving yourself of your favorite foods can deter your weight loss success in the long run. It’s human nature to start craving things you’re not supposed to have and once you finally give in, you may find yourself binge eating instead of just having a normal serving.

“I’m partial to anything chocolate. But since I’ve gone on this journey, I only eat dark chocolate and limit myself to a single piece after dinner with my black coffee. And instead of having it on weekends, I have it on weekdays. 😉”

Afraid your cravings are getting out of hand? Click here for real-life tips to manage your cravings.

– Carol Peek, 37 yrs old, ⬇️46 lbs

6 I started taking yoga… because it’s the only ‘physical activity’ I can do.

Don’t be pressured to do anything you’re not physically and/or mentally ready. Focus on what you like or what truly interests you… the rest will follow.

“I’ve never been an ‘active person’. And as the pounds piled on, I was just too heavy to do any physical activity and too embarrassed to go to the gym.

The only thing that remotely interested me was yoga because I liked the ‘quietness’ and peace I’ve always associated with it. I tried one session, and I’ve been hooked ever since.

Once I lost a few pounds and felt more confident, that was when I became more serious and tried a weight loss program.”

– April Rainier, 45 yrs old, ⬇️49 lbs

7 I plan when I indulge.

“I work in marketing so eating out is a given. What I do is control when that happens as much as I can. So normally I would schedule dinners with clients 2x per week max. Then I would check the menu in advance so that I can plan what to order.

If there are unplanned lunches or dinners out, or I give in and order something decadent, I don’t beat myself up about it. I just compensate the the rest of the week as best I can.”

– Melody Powell, 44 yrs old, ⬇️45lbs

8 I learned how to cook.

Women who don’t cook or are not fond of cooking often feel that making meals from scratch requires HOURS of effort. That’s not true at all because studies show… we’re really not as varied or diverse as we think.

“I’m a nurse and work crazy hours so take-outs were my life. However, it’s hard to talk to people about their health when you’re overweight yourself. I felt like a hypocrite. ☹️

However, cooking and prepping my meals were out of the question. I just don’t have time. Until the day my new roommate came into my life.

She was a nurse too and she had it all together! I couldn’t believe it. She would cook on her day off and pack and freeze and she wouldn’t even spend hours in the kitchen. She told me to just cook something simple, and don’t over complicate things.

Well, here’s what I found out… chicken and brown rice are life. I love eating this day in and day out. I would vary it a bit of course but that’s how I started losing weight, and keeping it off. 😀”

– Carolyn Adler, 41 yrs old, ⬇️47lbs

9 I created my own hunger suppressing tricks.

“I’m single so I don’t like to take walks out at night. This means coming up with other ways to battle after-dinner cravings. I would normally drink first: water or flavored water. If that doesn’t work, I’ll have hot tea or some bone broth I’ve previously made.

I would drink this slowly while I watch funny YouTube videos or workout videos online. Sometimes, I’ll visit health and wellness sites. This is often enough to put my mind back on the ‘healthy track’.

If not, I grab an apple or banana and eat that with almond butter or any nut butter I have in-house.”

– Lannie Smith-Mills, 33 yrs old, ⬇️46 lbs

10 One goal at a time.

“A lot of people don’t realize the depression that can come over you from so many failed diet attempts. They think that you don’t have willpower or you’re lazy or that you prioritize a donut over yourself.

At one point, I was just tired. Tired of trying, starting, losing, stopping, gaining, repeat repeat repeat.

Luckily I met someone who actually told me that I was doing too much. Changing too many things. And that I was trying too hard. Huh? I thought I wasn’t trying enough!

She helped me focus on ONE THING first — what I was eating. Just that.🙂”

BeFinallyFit is a science-based 28-day unique eating strategy for weight loss. It turns your body's fat-burning switch 'ON' by correcting the hormone imbalance that's making your body store fat... instead of burning it. If you're 40+ and overweight, then BeFinallyFit is for you.

– Antonia Moore, 42 yrs old, ⬇️53 lbs

11 Low is high, and high is low… what?!?

The food industry is not doing overweight people any favors. They label food items as ‘low salt’, ‘low sugar’, ‘low carb’, ‘low fat’, and on and on.

But here’s the problem, any product ‘low’ in one thing is normally ‘high’ in something else. So often, people are just replacing one unhealthy thing for another.

“I don’t read labels. I understand that it works for many people but it doesn’t for me. When I grocery shop, I just ask myself ‘where does this come from?‘. If it’s in any way man-made or processed, I don’t buy it. Simple.”

– Sammie Law, 48 yrs old, ⬇️51 lbs

12 I stopped being a ‘secret eater’.

“I’m a lazy person, I don’t ‘journal’. I also told people I have no idea why I’m so overweight when I cook my own meals and eat ‘healthy’. ha!

A visit to my doctor changed all that. He told me I was prediabetes and that I needed to change how I was eating ASAP. But how can I change something I thought was already ok?

I started taking pictures on my phone of every single thing I was eating and drinking. I mean, everything. And I was just shocked!

I never realized how much MORE I was eating. I would remember my ‘light’ breakfast and healthy lunch or dinner but I wasn’t aware of the so many unhealthy things I was eating during the day… the ‘small’ slice of co-worker birthday cake, the little candies on my desk, the chicken nuggets (or donut holes) I would munch on as a mid-day snack, the glass (or 2) of wine at dinner, and most of all… I was shocked by the 1,0000+ calorie bomb of a coffee frap I was having almost everyday!”

– Daniela Maria Keaney, 42 yrs old, ⬇️67 lbs

Why Men Lose Weight Faster Than Women

Is there a gender bias when it comes to losing weight?
The short answer:YES.

Men lose weight faster than women but that does not mean there’s nothing you can do about it.

Men vs. Women – Starting Fat Levels

Women, biologically, have 10% more body fat than men. That might sound unfair but there is a reason. Women need this extra fat for child bearing.

Fat is stored fuel. As such, nature gave women more fat in their bodies because of the anticipated need for extra fuel during pregnancies. Remember that at this stage, women are not just ‘carriers’, but ‘nourishers’ too.

Since women have more body fat than men to begin with, it will naturally take longer to see any noticeable results from any weight loss effort. It doesn’t necessarily mean it won’t happen… it will just take a lot longer.

Men vs. Women – Fat Burning

Ok, we’ve established that women have more fat for the purposes of child bearing. So what’s the purpose of men? 😁😁😁

From an evolutionary point of view… men’s purpose is to ‘provide food’. So due to the very physical aspect of hunting and gathering food, men’s bodies have more muscle.

Muscle tissue burns more calories. On average, 10 pounds of muscle burns 50 calories a day spent at rest, while 10 pounds of fat burns only 20 calories.

Yes, even though he’s just right beside you, sitting just like you… his body is burning more calories than yours. Arghhhhh!!!!!! 😡

Men vs. Women – Testosterone vs. Estrogen

The male hormone testosterone helps build and retain muscle. (Remember, muscle tissue burns more calories at rest.) The female hormone estrogen helps women prepare the body for child bearing, and it does this by encouraging the body to store fat.

Another important thing to note is that as women age, estrogen levels decrease, which tend to lower metabolic rates (metabolism slows down). This is why women going through menopause experience weight gain.

Men vs. Women – Men ‘Power Down’ Faster

It’s easier for men to ‘shut down’ and call it a day. Not so much for women.

We are natural born caretakers and multi-taskers. So while he’s already off to dreamland with nary a thought, women’s minds are busy thinking, planning, and even worrying about tomorrow’s activities (and a host of other things).

This can lead to less sleep or poor quality sleep, which in turn increases cortisol (a.k.a. the stress hormone). Studies show that high cortisol levels lead to depression, food addiction, and sugar cravings. 😭

Men vs. Women – We Look At Cupcakes Differently

Men lose weight faster than women because they are less emotional about food and why they eat. Ok, men are less emotional than women. Period. 😜

To men, a cupcake (or donut, or pizza, or ice cream, etc.) is just YUM. There’s nothing else attached to it. For women, we tend to associate these food items with feelings of comfort, reward or celebration, and yes, happiness.

There’s also the hormone called serotonin. This hormone has many functions but it’s also called the ‘happy hormone’ or ‘mood hormone’.

Studies show that just before ‘that time of the month’, serotonin levels in women’s bodies decrease. (PMS, anyone?) When this happens, women crave carbs.

Carbs give a ‘sugar rush’ (that feeling of elation or happiness), which in turn brings serotonin levels back up.

(Since, we’re talking about that time of the month… the hormone progesterone also increases during this time. Progesterone increases appetite.)

What Does This All Mean?

All of the above may seem unfair but it’s really just how evolution made women. So don’t fight it. You cannot change it.

Does this mean that women are doomed to gain weight?
NO!

The problem is this: with traditional, mainstream diets, women will lose weight at an extremely slow pace (if at all). And in the absence of short-term results, most women lose motivation and give-up.

You go back to your old ways and BOOM! you gain back any weight you may have lost… and then some.

This in turn may lead to anxiety, low self-esteem, depression and a host of other health issues.

Further, most diets out there today do not even consider women’s hormonal levels. More and more studies show that hormone imbalance is one of most common reasons for weight loss resistance in women.

BeFinallyFit is a 28-day unique eating strategy for women. It turns a woman's natural fat-burning switch 'ON' by (1) re-balancing female hormone imbalance, and (2) resetting malfunctioning hunger hormones in the body.

BFF also applies a special weight loss tactic, which you can adapt by Day 7 of the program. This technique will enable you to burn through your fat reserves WAY FASTER than any other 'diet' because it targets a specific hormone in your body! Click here to start your journey.

The permanent solution is this: work with (not against) your female body – its fat levels, hormones, structure, and all – so that it gives you the weight loss results you want to see… fast.

Weight loss for women is not about ‘calories in and calories out’. That doesn’t work.

In fact, ‘eating less’ may produce even a greater imbalance in hormones for women! The secret is eating more (of the right foods) for the female body.

Weight loss for women is also not ‘eat less, exercise more’. That doesn’t work either.

Women should avoid ‘chronic cardio’ because this creates unnecessary stress in the body, which in turn increases cortisol. And as mentioned above, higher cortisol levels mean weight gain.

But don’t lose heart ladies.

Now that you know why men lose weight faster, you also know that the road to long-term weight loss IS achievable! Now that you know what makes you so different from men… you can start focusing on solutions that are geared towards women’s needs.

Brisk Walking – Why You Should REALLY Do It

Power walking is the perfect way to start any fitness regimen.

What is brisk walking? Known as ‘fitness walking’ or ‘power walking’, it’s basically walking at a pace faster than your normal walking speed.

When brisk walking, you should aim to walk at a speed where you’re almost out of breath but you can still pretty much carry out a conversation with someone.

Brisk walking alone? Listen to some tunes and as you walk faster, try to still be able to sing along to the music you’re hearing.

Brisk Walking Features

- It’s perfect for beginners.
- It’s inexpensive.
- It fits ANY schedule.
- It can be done just about anywhere.
- It’s great to do with a fitness buddy; but it’s also perfect for some ‘ME’ time.

Brisk Walking – Getting Started…

- Be sure to wear good picking walking shoes. They should be comfortable, light, and flexible to give your feet the best support.

- Start with a 5-minute leisure walk to get the blood flowing and to warm up your muscles.
- Build your pace. Don’t brisk walk at ‘level 10’ right away. Start walking a bit faster until you get the hang of it, then go a bit faster again.
- Heel, ball, toe! Heel, ball, toe! Your brisk walking style should not be about lengthening your stride. It should be about quick heel-to-toe rolling steps. That is, land on your heel, ROLL through your instep, and then LIFT OFF from your toe.
- Look straight ahead.
- Swing your arms as you brisk walk.
- Engage your core. Don’t twist and turn as you walk. Pretend that your core is one big, stable, tree trunk 🙂
- Squeeze your butt muscles. Lose weight AND tighten your tush at the same time. Yey!
- Important: don’t forget to drink!

How to ‘Level Up’ Your Brisk Walking

- Walk for longer periods of time.
- Walk faster than the last time’s pace.
- Do intervals!
- Get a pedometer that will help you reach a daily target. Many watches and mobile phones already have this function.

Health Benefits from Walking

- Improved cardiovascular (hearth) and pulmonary (lung) fitness; reduced risk of hearth problems and stroke.
- Better balance.
- Stronger bones.
- Improved muscle strength and better endurance.
- Reduced body fat.
- Can help manage high blood pressure, high cholesterol, and diabetes.
- It makes you feel better, and helps improve your mood. It can even help prevent depression.

Weight Loss Calculator & 3-Day Meal Plan

This free online calorie calculator will help you in your weight loss journey.

Use this Weight Loss Calculator and find out exactly how many calories you should consume each day to achieve your body, health, and fitness goals. Whatever the results, there’s a corresponding 3-day meal plan for you… absolutely free!

HOW: Indicate your health details, including gender and height, and then choose your current daily activity level from the available pull-down menu.

WHAT’S NEXT: After you click CALCULATE, you’ll see your recommended daily calorie intake to lose weight. There will also be a customized 3-day meal plan for you to get. 😃

You need 2000 Calories/day to maintain your weight.	2000
Slow, but sure: You need 1500 Calories/day to lose 1 pound per week.	1500
Advanced: You need 1000 Calories/day to lose 2 pound per week.	1000
You need 1700 Calories/day to lose weight slowly but steady.	1700
You need 1600 Calories/day to lose weight at an average pace.	1600

Restful Sleep Routine (Video)

This 5-minute Restful Sleep Routine by BeFinallyFit master trainer Hilde v/d Berg is the best way to end your day.
Get ready for bed and a good night’s rest, to prepare your body for the next day!

10 Simple FOOD SWAPS to Lose Weight Fast

Here are 10 simple food swaps you can adapt to lose weight… FAST.
Don’t worry though, you don’t need to apply these changes all at once.

Just choose one for now and let that habit sink into your daily routine. And then go from there by making another swap, and so on.

Before you know it, choosing the healthier alternative will come naturally to you. No struggles necessary 🙂

10 Easy Food Swaps to Make You Lose Weight

- SWAP cola for water. If switching to water 100% seems too daunting then simply swap to drinking other, less-sugary drinks such as flavored waters, green tea, etc.

- SWAP ONE white for ONE brown. For example, swap your usual white bread at breakfast to brown bread; or swap white rice for brown rice.

- SWAP sugar for raw honey.

- SWAP couch potato-ing for brisk walking. If you’ve allotted that one hour to watching TV, then swap that for 60 mins of walking outdoors instead. Can’t bear to miss your fav TV program? Do some form of activity during TV commercials such as marching in place, doing lunges, etc.

- SWAP your regular cooking oil for olive oil or better yet, coconut oil.

- SWAP salt for a mixture of salt and spices.

- SWAP taking the elevator for climbing the stairs, or at least do 50/50.

- SWAP dessert for a salad. You don’t need to do this all the time. That would be boring! Just ensure that you’re not ALWAYS going for dessert.

- SWAP chips for nuts.

- SWAP processed food for REAL FOOD.

Remember, just make small tweaks into your everyday routine and what’s a change today will be a habit tomorrow.

Good luck!

How Much Water Should You Drink Each Day?

Use this calculator to quickly find out how much water you should drink every.single.day.

Water intake is an integral part of any successful weight loss program. But first, you need to know how much water you should drink each day, right?

Water makes up about 60% of your body weight. Your body requires water to function properly, and it helps regulate your body temperature.

If you don’t drink enough water, you will become dehydrated and you will feel a lack of energy. So be aware of dehydration symptoms like a dry mouth, dizzinees or light-headedness.

Ideally, you simply rely on your body to signal you when to drink. The kidneys use water to remove waste from your blood and dispose of it through your urine. Looking at the color of your urine can be a good indicator if you are drinking enough.

But being human, we benefit from a routine! So, having an idea of the amount of water you should drink will help establish a routine and prevent dehydration-related problems.

Water Intake Calculator

Use this Water Intake Calculator and find out the recommended amount you should be drinking every day based on your age, weight, and activity level. Leave exercise duration blank, or enter 0 (zero) if not applicable.

Your recommended daily water intake is 72oz, or 9 8oz glasses.

Please note that the result is a recommendation and it not intended to replace medical guidelines. This amount will further vary depending on environment (humidity and temperature), overall health, and pregnancy.

Also consider that about 20% of your water consumption is from food, so depending on what you eat, the amount of water you should drink can further vary.

The best thing you can do for yourself, if you are not doing it already, is to start your day with a glass of water. Even during sleep the body loses water! Your body’s water balance actually has a big impact on the quality of your sleep.

Drink water during exercise

When we exercise, we lose water through transpiration. As a result, we need to drink more water to compensate. Not just after the exercise, but also before and during the exercise.

A general recommendation is to drink up to 20 ounces of water 2 to 3 hours before exercising. During the exercise (including the warm-up), drink up to 10 ounces of water for every 15 to 20 minutes of exercising. Continue the drinking during the first 30 minutes of the exercise.

These are general guidelines. Make sure the adjust for the intensity of the exercise and the temperature in which the exercise is performed. Both will influence the amount of water intake required due to variations in transpiration.

A lack of water during exercise can result in muscle-cramps, a (too) fast heart rate, or not sweating. It can quickly progress to weakness, confusion, or even loosing consiousness!

FAQ

Can you drink too much?

Although it is not very common, yes, you can drink too much! It actually happens more with (endurance) athletes who drink a large quantity of water at one time. Too much water can dilute the sodium levels in the blood, which can result in something called hyponatremia.

When should I drink water?

Although drinking during the day in general is a good habit, there are moments that are more important. The first moment is when you wake up. Your body loses moisture during the night, so replenishing in the morning is important. The second moment is half an hour before a meal. This will actually help the digestive system process the food. And another important moment is after exercise. Drinking after exercise will replenish the fluids lost by sweating, and it also helps prevent muscle soreness.

When should I not drink water?

This may seem unexpected, but there are moments during the day when it is not advisable to drink water. During a meal, you want to limit your fluid intake. Drinking during a meal will dilute the natural fluids in your digestive system that help digest the food.

Should you sip or gulp water?

Although the question is formulated a bit funny, it is actually important to consider the importance of how much to drink each time. It is generally considered a best practice to regularly drink small sips of water, rather than gulping down a glass in one go. This way you make sure the water intake has the most positive effect on your body and is not simply flushed out by the kidneys.

Should you drink tap water or mineral water?

First of all, make sure to not drink anything with sugar. When it comes to mineral water, there is a lot of environmental impact on making mineral water available. For tap water, this does not generally apply, and it is more convenient and less expensive.

A second aspect to consider when choosing between tap and mineral water is the quality of the water and your safety. For both types of water there are quality standards, but not in all regions of the water can you rely on drinking tap water safely. So, make sure you are informed of the local quality of the tap water!

For plastic bottles, you need to be aware that they may contain microplastics that can enter your body when drinking mineral water from plastic bottles.

If you are concerned with the quality of your tap water, using a water filter may be the better option compared to using mineral water.

How long does the body take to digest water?

The question should maybe be to absorb, rather than digest. Water is absorbed in the stomach, small intestine, and large intestine. So, throughout your digestive system. How fast it is absorbed depends on how full your digestive system is. On an empty stomach, water can be absorbed in just minutes. After a meal, absorbing water can take hours.

How can you help the body retain water?

To help the body retain water, eat more food that is high in fiber. It helps maximize the absorption of the water in your digestive system because it moves slower. Salt also causes the body to retain water. But salt is something that can also contribute to a lot of negative health aspects. So, eating salt should be limited to the daily recommendation (less than 6 g). Only when you sweat excessively and lose salt that way, should additional salt intake be considered.

Keep in mind that you actually want to make sure that water gets absorbed in the body to fulfill the proper functions. Excessive water retention is actually not advisable.

What is the role of water in a body?

Water helps the kidneys remove waste from the blood and flush it out. Water also hydrates the cells in your body for day-to-day functioning. And water helps your body regulate the body temperature.

But there are many more functions of water in your body: moistening tissues, dissolving nutrients for access in the body, enabling muscles to function properly, lubricating the joints, helping with skin elasticity, regulating blood flow, and more. In short, water is important!

Amazing Start Routine (Video)

This 5-minute Amazing Start Routine by BeFinallyFit master trainer Hilde v/d Berg is the best way to start your day.