Tips to help you Lose Weight & Keep it off


Losing weight is challenging, and if it were easy, there would be no need to review this type of information. However, the reality is that taking off weight and keeping it off isn’t always an easy feat and will take commitment and dedication.

The following tips will help you shed unwanted pounds so you can feel good about yourself and live a healthier lifestyle. You’ll not only be able to lose it, but you’ll be able to keep it off for the long-term. If nothing else, you can use these ideas to help you start mapping out how you want to tackle your situation and in which areas you believe there’s room for improvement.

Monitor Your Health & Habits

One tip to help you lose weight and keep it off is to monitor your health and habits. Invest in a fitness tracker that monitors important items such as your steps, blood pressure, calories, and sleep. When you’re aware of how you’re living and what you are or aren’t doing right, you can make positive changes. You’ll become more aware of what’s helping or hurting your cause and can implement new techniques for losing weight and keeping it off.

Find Exercises You Enjoy

Another way to lose weight and keep it off is to find exercises you enjoy doing. Working out won’t feel like a chore, and you might look forward to burning some calories. Mix it up often, so you’re using different muscles and don’t become bored with your routine. Commit to moving more daily and getting regular exercise so you feel good and the pounds start falling off.

Modify Your Diet

Not only will your mood improve when you eat well, but you’ll be able to lose weight and keep it off over time. Get in the habit of cooking for yourself at home and using fresh ingredients that taste good. Monitor your portion sizes and avoid consuming a lot of junk food and sugar. There are plenty of healthy recipes to choose from so you can create a weekly menu that will help you lose weight. You’ll have more energy for working out when you eat nutritious foods too.

Weigh Yourself Weekly

You may not know how you’re doing when it comes to your weight loss goals unless you track this important indicator. Therefore, weigh yourself weekly, so you know exactly what you’re working with and how much you want to lose. If you’re struggling to lose weight week after week, then it’s a good sign that you need to change your habits for better results.

Be Patient

It’s important to remember that losing weight takes time. Be patient and don’t stress yourself out about it if you don’t notice better scale readings right away. Continue to work hard and not give up so you can move forward in a positive direction. Keeping the weight off will require you to live a healthier lifestyle overall. Avoid becoming frustrated or you risk falling into old patterns that will stop you from meeting your weight loss goals.  


3 Sure Fire Ways To Get Fit Fast

Getting fit means different things to different people. You might want to tone up, lose weight, get a six-pack, get rid of the wobble on your thighs, or train to run a marathon. No matter what fitness means to you, there are some common strategies you can employ to increase your chances of reaching your fitness goals. Take a look at these three ways to get fit fast.

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If you have always thought of yoga as an exercise that belongs in the realm of dreadlocked hippies who enjoy the sweet smell of jasmine incense sticks, you’d be wrong. Doctors are now prescribing courses of yoga to help those individuals who need to lose weight quickly and those patients who struggle with their mental health. Yoga is great to help you get fit fast because it encompasses a range of disciplines. By moving your body into a range of challenging postures, your flexibility will increase. You will also strengthen your core, making many other exercises easier to do. 

Yoga also gives you a sense of inner calm through a range of breathing exercises. You can channel your thoughts into the present rather than worrying about what may or may not happen in the future. With a more optimistic outlook on life, your mojo for exercise will be found and you will be more motivated to get fit fast.


Getting fit isn’t all about running a 5K in a personal best time or being able to row a thousand meters in under eight minutes. This is great for your cardio fitness, but what about your strength? To increase your strength levels, you need to have a go at weights and crossfit. You can get better at pullups for crossfit by doing a range of exercises and reps that boost the strength of your biceps and triceps such as inverted pull ups or deadlifts. It’s crucial that you do a range of these sorts of exercise twice a week so your muscles retain their muscle memory. Becoming strong through yoga, cross fit and the bench press will help your muscles work harder for longer, increasing your stamina and getting you fitter faster.

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Get Outdoors

Don’t assume that you need to head to the gym to get fit. Yes, you could hire a personal trainer or you could venture to the gym for two hours a day seven days a week but you will end up over exerting yourself and causing injury. It is the quality, not the quantity of your workouts that is important. Think about heading outdoors and enjoying some cycle rides, hiking or running. You can embark on some HIIT to increase your fitness levels. High intensity interval training involves short intense bursts of energy on your part. For example, when running, sprint for sixty seconds at full pelt before walking for thirty seconds to recover. Do this ten times to create a short workout that boosts your stamina and endurance. Being outside can be fun and more invigorating than heading to the gym.

You can get fit fast. Find your mojo and get motivated by following this guide.


Great Ways To Detox The Mind

This world seems so chaotic these days. You turn the news on , and of course it’s plastered with all the worlds problems. It seems that you scroll through your daily social media news feeds, and find nothing but political news and divided political standpoints.

Nowadays , more than ever, it is vital for our minds and bodies to disconnect from that problematic chaos. It really does drain our mental, physical and emotional energy on a daily basis if we let it. The minute you read something that is not to your liking, those feelings can stay with you all day, ruining any peace you were striving for. That’s why it’s important to detoxify!

For me personally, I have done just that. I recently deleted my Facebook app, and it has changed my days. It can turn into scrolling more hours than you care for. For what? That’s what I asked myself recently. In my news feed, all I ever got was a bunch of unwanted ads, and political BS. I have not missed it once. If you are one that chooses not to delete your apps, then take time out to detox your mind. Here are some great ways to do that.


I’m a yoga lover. I always have been. There is something about getting on my mat , and letting my body flow through poses. It makes me feel so much better and my mind is more clear and more peaceful. If any one knows me well enough, they know just how much I love yoga. It has changed my life. If I can’t make it to class, as recently it’s been crazy busy for me, I find ways to get on my mat at home, it truly disconnects your mind from those wandering thoughts . If you haven’t tried it, give it a try.


Do you have any idea what journaling can do for your mind? It really makes you realize how your spending your days , and gives you a sense of perspective on your life. Journaling anything from the day you had to the feelings your having about a particular situation can make you realize what you want to change. You can go back into your days and see just how much your thought process has changed over time. It truly can change your mind for a more peaceful experience.


I’m a meditation junkie. I do it daily, and cant tell you how much my life has changed because of it. If you are new to it, start out with just simple 5 minutes daily of sitting in peace. Turn on some meditation music and relax, experience and take time to really sit in the quiet. Have you ever tried it? It’s part of my morning ritual. The minute I’m done, I feel I’m so ready to take on my day. My medications have really increased. I’m up to about 30 minutes a day, and I can’t tell you how more focused my mind and body is.

Disconnect from all media

Here I go again on the media, but yes it’s a mind breaker. It can make people upset, disengaged, depressed, tired, and so much more. Turn everything off for one day and see how much brighter your day is. You will not believe how you will feel. Try something creative during that time. Make a new recipe, paint or draw. It’s so positive for the mind . The media is a monster people.


Laughter is such good medicine for the soul. Take some time and meet with some friends. Really engaging with the people you love and feed your soul good medicine is such a great replacement for all the chaos that may be taking up head space. Joy is imperative for stress relief. There are so many ways to bring joy and laughter into your days.

Always give your mind a break. Give it something good everyday and disconnect from the chaos that is taking up your days. These are great ways to achieve that.


Top 4 Knockout Moves In Boxing

Boxing is one of those sports that if you do not know the essentials of self-defense, distance maintaining and hitting rapidly, etc. you can really get hurt and lose quickly. Outfighting or fighting while maintaining an appropriate distance while delivering rapid punching and footwork maneuvers is usually the fighting stance for the starters in the boxing sports.
While pros mostly aim to deliver a lightning knockout punch or strangle their opponent in hard to escape submission techniques to try to end the match as soon as possible to save their energy and reduce the risk of injuries.
However, despite the right timing, the right technique, and the right set of skills delivering a knockout move can be a bit of a challenge because the skills and expertise of the opponent also matter, and one lesson that every sport teaches is to never underestimate your opponents.
Knockouts are the fastest and a much-preferred way to victory because the longer the match continuous the risks of getting serious injuries increases. There are no sure-fire ways to deliver knockout moves, every situation and type of opponent will need you to re-think your ‘potential’ knockout move according to the opportunity window.
And you will also have to analyze the situation, timing, and opponent to decide what type of move will you be delivering. Different fighters deliver different types of knockout stances but here is our pick for the 4 most popular and most used boxing knockout moves that you can try to master to knock out your opponents in boxing.
1- The cross (aka the chin-breaker)
The first on our list and one the most used and effective knockout move is to deliver ‘the cross’ knockout punch. This is a single punch move that will most likely knock out your opponent of guarantee to seriously hurt them.
To deliver this punch you have to procure maximum strength from your core and channel that strength through your arms to your punch. After you feel the accumulated strength in your arm try to land a straight forward cross-punch right at the chin of your opponent that will surely knockout or badly hurt your opponent.
To deliver this punch ensure you wear a quality pair of boxing gloves because you will not be allowed even in the ring if you do not have boxing gloves. Try out these best quality Elite Sports Boxing gloves to find a quality pair according to your likings.

2- Backhead Kick
Most of you will probably know this already that a direct and powerful hit on the back of the head can easily knock out even the most powerful and experienced fighters or athletes. The reason why a direct strike to the back of the head can knock most people unconscious is less of a scientific but more of a biological fact.
A powerful strike on the backhead can cause the brain to move vigorously which causes pressure on the brainstem that ultimately results in unconsciousness. This move is for the boxing fighters who can really use their legs and deliver a pinpoint accurate blow to the backhead of their opponent. After finding the perfect window of opportunity to deliver the blow and make sure you wear boxing shorts to effectively deliver this move. Try out Elite sports boxing shorts to remain comfortable and for moving easily during your matches.
3- The uppercut
This move is one of the most devastating and effective knockout moves also admitted by the boxing pros. This stance seems very simple but is one of the hardest techniques to master. To deliver this stance you need to generate maximum power and channel it into your fist while keeping your body as close to your opponent as possible.
When the window of opportunity presents itself, throw a powerful short and compact punch verticle to the torso or under the chin of your opponent. The perfectly landed uppercut will surely ravage your opponent or will knock them out.
However, ensure you practice this move first because as it requires you to place yourself close to your opponent your opponent can also deliver a submission move or a counterattack that will not be a good thing for you.
4- The liver shot
Landing a perfect liver shot can make your opponent to struggle to stand on their feet. A gut or liver punch if landed perfectly can leave your opponent vulnerable to further attacks. To deliver a liver shot wait for your opponent to lower their guard in terms of covering their liver side area. As soon as you see an opportunity to land a gut punch with your full might deliver a blow to straight to the liver of your opponent that will surely stagger them and you can finish them off with a follow-up attack like an uppercut or rapid jabs on the chin.

Here are the most effective moves that you can deliver to incapacitate your opponents. However, try not only to deliver a knockout move this can cause you to lose focus while your match. Knocking out an opponent requires perfect timing and perfect stance so only consider delivering a knock out a move if you have enough practice and the right opportunity.


Top 5 Health Benefits of Muay Thai

The art of eight weapons or Muay Thai is a very popular and healthy form of fighting art that has been around for decades and is very well appraised by health and fitness enthusiasts all over the world due to its plethora of health benefits.
Muay Thai is an ancient form of fighting arts that originated in Thailand and the culture and history of this martial-arts form can be traced back to the 18th century. The reason why it is still one of the most popular and worldly appreciated sport is due to the health benefits it offers to its practicers.
This ancient art of combat like any other sports, has been revolutionized with modern techniques and is no longer only a hand-to-hand combat but is now a professional sport that is also used for training of the military soldiers.
There are health benefits associated with every type of physical activity or sport. The problem lies in the fact that a large number of people live an un-active lifestyle and do not take part in healthy sports that can cause many health conditions and diseases. In this article, we will share with you the top 5 health benefits of practicing Muay Thai so you can understand the importance of this combat sport.
1- Preventing Obesity
Muay Thai is known as the “ art of eight weapons” for a reason. This fighting discipline requires you to concentrate and take part in exercises and activities that will move every muscle of your body. The techniques and moves of this combat sport are intelligently designed to put pressure on your body parts like fists, elbows, knees, shins, and feet to increase blood flow while you burn 700-800+ calories per hour.
The increased blood flow throughout your body removes the buildup cholesterol in veins and regulate blood flow in vital organs. Intensive workouts in this sport will help you lose extra body fat even faster than you may have imagined.
2- Increase strength
This form of combat sports is rich in arms and legs workout techniques that will require you to generate strength from your core and channel through your arms and legs to deliver a stance effectively. As you continue to practice Muay Thai regularly you will not only see an increase in your strength but you will also notice your muscle-tone building up and you will eventually become lean. It is a sport that can get you lean in a very short period of time, so if your goal is not to become lean you will have to pay attention to your diet to enhance your muscle-building process.
3- Helps you relax
While we are talking about physical health it is imperative that we do not forget about the mental or physiological health benefits that this combat art offers to its practicers. There is an important health aspect that only a handful of sports offer and it is of discipline.
This fighting art may look intense in nature but in reality, it is a very strict fighting form that requires you to maintain a high level of self-control while delivering various moves. By practicing this art you can channel your stress and blow off steam by hitting your opponent according to the sport rules.
Have you ever conceived of fighting your depression or anxiety with exercise? If not, then it is a good time as any to start working out as it can greatly help you in reducing your stress.
4- Increased cognitive abilities
While we are talking about mental health benefits, it may come as a surprise to you that practicing Muay Thai is one of the handful of exercises and sports that can actually improve your cognitive abilities.
Not taking anything away for any other fighting art or sport just pointed out the fact that all sports are healthy but not all types of exercises can improve your cognitive abilities. But luckily this form of combat can improve your reflexes, cognitive ability and can also enhance your mood.

5- Strong bones
In this fighting art, you are required to repeatedly use your arms and legs to hit your opponent in various different moves that require explosive bursts of energy from you. By repeatedly hitting your arms and legs you can expect stronger joints and bones.
Training sessions of this martial-arts form will keep the health conditions like joints pain, arthritis, heart diseases, and obesity far away from you.

Health is a blessing that we should never take for granted and we should always be taking part in many different physical activities and workout sports to live a healthy life. If you decide to give this art of combat a try, ensure you have appropriate attire.
A pair of gloves and a comfortable short will be the apparel items you will need the most. Check out Elite Sport’s Muay Thai gloves and Elite Sports Muay Thai shorts collection to buy quality attire according to your likings.