Weight Loss Solution: The Treadmill

treadmillLosing weight is a dream to many ladies. However, just like a dream, it sometimes seems impossible to achieve. The trouble with dieting is that it takes time, commitment, discipline, and determination to change eating habits and improve fitness routines. Unfortunately, for a busy and workaholic person like me, finding time to hit the gym and start working on my body.

But as I age older, I realized that living a healthy lifestyle is the best way to avoid all the sicknesses that are accompanied with age and weight. Since I was clueless on the routines and exercises to do, I preferred to stay home and burn the calories inside the comforts of my own place. Knowing how to lose weight on a treadmill was the first thing on my list. I’ve seen in gyms and homes of my friends that treadmills are the ultimate best friend when it comes to gradual, yet effective exercise solutions.

I used Sole Fitness F85 treadmill (bought from an Australian website) and found it very easy to operate and efficient. Initially, I’d used the treadmill twice a week, then trice, then eventually, every day. Unconsciously, walking and jogging using the treadmill became part of my daily routine, and I enjoyed every minute I was on the platform. Sometimes, I don’t understand how gym-goers disdain this cardio machine and just work on them for fifteen minutes.

As soon as I had the apparatus, I became very eager to start on the treadmill. But of course, I always kept in mind the importance of well-executed warm ups. Plus, even if I am just inside my own house, I make it a point to wear the proper attire when doing physical activities. It’s definitely not a fashion show, but then, dressing appropriately gives more comfort and prevents injury to take place. For one, running shoes are recommended when it comes to cardio activities. Prevention is always better than cure, so I also invested in good running shoes, with extra padding to keep my soles protected.

One of the things I learned in using the treadmill is the importance of acknowledging my own capabilities. Honestly, I am not the most fit person on the planet, and so I set the speed first at a 3.5 mph pace, then gradually increasing it. Take your time in walking leisurely, then step it up by brisk walking at 5 mph, and finally, jog  or run at around 8 mph. Compared to just walking, the faster the pace, the more fats burned.

Usually, I allocated thirty minutes on this cardio activity, thinking that this is enough to burn a certain amount of calories. Going beyond my 30-minute mark, it’s more difficult to breathe and catch up to my previous fast momentum. For the first few weeks, reaching 30 minutes seemed to be dragging and exhausting, as I start sweating heavily after 10 minutes. Now, 30 minutes per day is an ideal amount of time to shed off some pounds. Plus, challenging myself by changing the inclination and the pace became easier for me. The road to weight loss requires constancy, so I made sure to keep enough time for me to keep my body physically active and moving.

Since I took the initiative and worked out alone, I had no idea about the what-to-do and what-not-to-do while using the treadmill. What I found surprising was that we’re not supposed to hold the side bars while exercising. The tendency is that we shift or transfer half of our weight on the bars, therefore burning less calories since our body has found a support. Additionally, one should avoid looking down at one’s feet. At first, I was very conscious of my steps and strides, so checking them at times was necessary. However, in the long run, I experienced neck strain, plus pain in the lower back or spine area.

Being mindful of one’s steps is still important though. Bigger strides equate to more energy used, which means shorter time on the treadmill. Hunching forward because of exhaustion is also a big no-no. If your body is feeling too much pressure already, then stop. Don’t overdo it just like I did. I regretted forcing myself to reach 45 minutes as it resulted to two days of soreness. Give your body time to adjust; when you’ve finally adapted to the routine and intensity, that’s when you should vary the frequency, duration, inclination, and intensity.

In a span of two months, I lost around 20 pounds, which wouldn’t have been possible if I decided to bum around the house. Thankfully, the treadmill has no complicated instructions, making it relatively easy to maneuver for first-time and clueless users like me. What I also found beneficial was that treadmills can detect the heart rate and calories burned of the person. Somehow, with these numbers visible, I become more determined in reaching my goals.

Though the treadmill I purchased is a bit space-consuming and expensive, it gave me a convenient way to keep my health in check. In the end, I didn’t use the treadmill for the sake of my weight loss; eventually, I loved exercising and the good feeling it brings afterwards.

Reducing Weight after Pregnancy

lose-weight-after-pregnancyPregnancy is one of the experiences and journeys that I must say is crucial in defining the life of a woman. First, it’s one of the steps to become a mother and realize the essence of being a woman. I felt different feelings during the whole nine months of carrying my first baby in the womb. Post pregnancy is a different story and experience. I had to deal with post pregnancy syndrome. For those who are into this condition, I believe that, somehow you can relate with me.

I have prepared for the syndrome because I read several books while I was pregnant. I learned about the depression and anxiety that I may feel after giving birth. But because I prepared for it, didn’t feel that depressed but I don’t feel good about the heavier I have after my first pregnancy. So, I asked my doctor how to lose weight correctly after pregnancy. I also asked my friends who have already given birth and are now back in great shape. I also searched the web and read lifestyle magazines to really compare the methods and determine which ones are going to be effective in my situation.  

In general, my doctor advised me to follow a healthy diet that relies on super foods, to highly consider breastfeeding, and to make sure I allot time for exercise. According to her, strictly doing these tips will surely help me lose a significant amount of weight.

But because I didn’t feel that good during the first few weeks after giving birth, I did not push myself to immediately engage into a regular schedule of exercise. What I did first was focus on the foods that I eat. My doctor emphasized that I should consume foods that are rich in DHA because it is an omega-3 fatty acid that is essential to the development of newly born babies. DHA is crucial in the proper and health development of the baby’s nervous system and brain.

Since the first week after pregnancy, I started consuming super foods such as yogurt, milk, cold-water fish, chicken, lean meat, and beans. These are super foods because they are rich in DHA. I actually found it satisfying because I get to make delicious and nutritious recipes out of sardines, tuna, salmon, meat and a lot of green leafy vegetables. Then, I also made sure that I consume several servings of fruits every day. I really took note of my doctor’s pointers that super foods are necessary for my baby’s health because of the DHA content. At the same time, these foods also work for me because of the good fatty acids and fiber that are essential in shredding off those unwanted pounds. What makes super foods effective in losing weight is the fact that they contain small amount of calories.       

I followed the advice to breastfeed my baby. I don’t have any problem with it because it’s actually what I want. I learned that formula milks are designed to address babies with medical conditions when they were born. With that in mind, I became more convinced that there is nothing healthier and better than the mother’s milk. Through breastfeeding, I can also safely and confidently say that I am feeding my baby with the right kind an amount of nutrients. In this way also, I am helping my body to lose more weight because many of the nutrients I provide my body goes to my baby whenever I breastfeed him. My doctor told me that there are studies that showed how breastfeeding effectively help women lose weight after pregnancy.   

Lastly, I also followed the advice to do regular exercise. During the first two weeks, I just did short walks and light stretching because I am still regaining my strength. On the third week, I gradually started to perform aerobic exercises. I also did longer walks and more challenging stretching routines. The following weeks, I started to include weightlifting and Pilates. I only carry 5 to 8 kilograms of dumbbells and kettle bells to avoid muscle pains. During the first 2 months, I exercised 3 times a week so my body won’t get stressed. The following months, I increased the frequency to four times a week and with 20 to 30 minutes of workout each session. I admit, it was difficult, but patience and determination made me succeed. 

I want to share the importance of aerobics in losing weight because it really is effective in burning calories. After a few weeks, I have noticed that there is a slow but significant decrease in my weight. I monitor my body weight weekly to have a comparison of my weight before engaging in exercises and now that I am working out weekly. Then, Pilates is crucial in regaining the form and tone of my muscles and body. What I love about Pilates is that it has fewer risks of suffering from joint and muscle pains, which is very good for mothers like me who have just given birth. 

Top Health Benefits of Swimming


The continuous advancements in research, science and technology have resulted to the development and availability of numerous advance methods, services and products that make life far more comfortable and convenient. For example, there are now thousands of convenient store outlets where we can instantly buy instant food such as cup noodles and coffee with very high sugar content. The point is there are advancements that also become detrimental to achieving and maintaining good health.

In recent years, there is a continuing clamor to have a better way of living. Part of it is veering away from processed food and eating more of organic healthy food. Another is engaging in physically challenging activities on a regular basis. One of the effective ways to work out your body is swimming, which is considered as one of the best exercises because it works the body from heady to toe. Every muscle and bone is worked out, which allows you to enjoy numerous benefits that are essential not just in keeping a well-toned body but also in keeping a good health condition.

What are the benefits of regular swimming?

Increased Muscle Strength and Tone

Swimming for health is such a great starting point if you really want to engage yourself in regular contact with water in the swimming pool or beach. One of the things that distinguish water exercises from air exercises is the huge difference in resistance. You should be aware that resistance exercises are the best and most effective when it comes to increasing muscle strength and building muscle tone.

When you do several laps when jogging every morning, the body parts that are worked most are the thighs and legs. When compared to swimming, all body parts are worked, plus there is higher resistance. It is a given fact that water is 12 times denser than air. With this, you can just imagine the force of the water that your body has do deal with. This is the reason why swimmers have such great curves and body tones.

Doing More with Less Harsh Impact

One of the indispensable advantages of swimming is the fact that it offers you an opportunity to totally work out your body but without the harsh impact to your bones and joints or skeletal system in general. This is possible because your body becomes lighter when it is submerged in water. For example, you only bear around 50% of your body weight when it is submerged up to the waist level. The weight you bear becomes lighter as you submerge more parts of your body.

These make swimming a highly recommended exercise for all types of people especially the overweight and obese ones. This makes moving while submerged in water an effective way to work out sore joints and stiff muscles. Even people that suffer from arthritis can find comfort and recovery from engaging themselves in swimming regularly. The Arthritis Foundation highly suggests types of exercises that strengthen muscles, provide aerobic workout, and stretch muscles. Swimming can provide all these.

Healthier Heart

Without a doubt, swimming can tone muscles such as your quads, triceps and pectorals. But more than that, it also greatly helps the heart, which is the most important muscle in your body. Because it is an aerobic exercise, swimming makes the heart larger and stronger. As a result, the organ is able to become more effective in pumping blood. When this happens, there is better circulation of blood all throughout your body. According to the Columbia University Medical Center, the body also becomes powerful in combating its inflammatory response when continuously worked out while submerged in water. The American Heart Association shared that 30 minutes of swimming every day can hugely reduce your risk of acquiring coronary heart disease. In addition, the Annals of Internal Medicine reported that engaging in regular aerobic exercise can lead to blood pressure reduction.

Improved Flexibility

Water is far better than machines in terms of making the body more flexible. Exercise machines and equipment in the gym have the tendency to isolate one part of the body when performing a particular workout routine. But with swimming, the body is involved in a broad range of motion thatbenefits the ligaments and joints. They stay loose and enjoy improvement in flexibility. This happens whenever the hips move, the legs form like scissors, the arms move like wide arcs, and the spine and head twist sideways. You are also lengthening your body as you stroke and move forward. This is an effective way of stretching your body from head to toe.

Apparently, swimming has benefits that are truly indispensable to maintaining a good health status. The other benefits are improved or reduced asthma symptoms, decrease or control in weight, lower risk of diabetes, improved cholesterol level, lower stress and better brain functions. All these can contribute to a better and longer life.

Food Items That Prevent And Fight Cancer


Various researches and studies over the years have shown that there are some food items that can be of a lot of use to us if we want to prevent and fight cancer. Please do not mistake these food items to be cures or valid treatments of cancer. It will be better if you are to treat these as ways to complement the ongoing cancer treatment. It will be even better if one is to intake these food items as means and methods that may prevent cancer. Peanuts are the first of the items that are believed to be very helpful in the prevention of some and not all types of cancers.

It is a well-proven fact that peanut has a very high content of vitamin E. Another well-proven fact is that vitamin E can be very useful in lowering the risk of certain types of cancers. We all can obtain peanut from various food items such as peanut butter. Most people like the taste of peanut butter. So, it will be very safe to say that usage of peanut butter will not only be a tasty option but also very good for our health in the times to come. So, unless you are allergic to peanuts, in which case you should avoid peanut butter, you should not shy away from having peanut butter or peanuts in other forms.


You will also be surprised to know that the food items such as grapefruits and broccoli are also among those edibles that have the ability to lower the risk of cancer. Oranges also have this property. The reason behind these food items having cancer risk-lowering ability is that they have very high vitamin C content in themselves. The fact is that vitamin C has the ability to lower the chances of formation of greater quantities of the compounds of nitrogen. You must be aware of the fact that the compounds of nitrogen are among the chief contributors to cancer.

The thing is that different food items have the ability to lower the risk of different types of food items. For example, peanut which is very rich in vitamin E has the ability to lower the risk of cancer cells forming in the liver, colon and lungs of a normal human being. So, in case you are a smoker then you will be much better off by having peanuts on a daily basis because of the fact that smokers may develop lung cancer and peanuts may prevent it.

In a very similar manner consumption of broccoli or grapefruit or oranges will decrease the chances of cancerous cells formation in some other parts of our body such as bladder. Apart from these food items berries are also very useful when it comes to lowering the risk of cancer formation in various parts of our body. So, consumption of berries on a regular basis can be a very good idea. Sweet potatoes also have a number of nutrients that have the ability to lower the risk of cancer.