We started our #002 21DC recently (Exercise everyday for at least 15 minutes) and I think this article will be helpful for everyone who are in this challenge.

I used to work out in the local gym. However, I find it too troublesome to travel to the gym to work out. Sometimes I would be too lazy to travel and hence I end up staying at home when I should be in the gym. To cultivate a new habit, you need to eliminate as much obstacles as you can.

If you want to have a healthy diet to lose weight, it would be wise to throw away all the junk food in your kitchen. If you rely on your willpower and sheer determination, you are going to lose the battle. As what I always say, willpower is a limited resource.

Instead of relying on your willpower, you should make change as easy as possible. Throwing away junk foods that tempt you is a great way to modify the environment to support you. With an environment that supports you, it is much easier to stay away from junk food and lose weight. It is even better if you rope in a few of your friends who have the same goal of losing weight and get them to go through a 21 days challenge together.

This time round in our current 21DC, we are going to exercise for at least 15 minutes every day. Wouldn’t it be easier if you are able to workout at home instead of going to the gym every day? Anyway, let me share with you how I work out at home and how I set up my home gym.

My Philosophy Of Working Out And Why Exercising Longer Is Not Effective

I try to avoid doing long hours of exercises unless I am training for my marathon race (which is around this May). First, here are some things that you need to know.

• Research had shown that short burst training (high intensive workouts in short amount of time) is much more effective than long and standard pace workouts in burning fats. Hence, doing short burst training is like 80/20. Doing less and getting more results.
• I know many of you do not have enough time for spending long hours to exercise. Short burst training can fit into almost any hectic schedule.
• Easier to motivate yourself to start working out for 15 minutes instead of an hour.
• Since short burst training is a better way to burn fat than spending long hours on the threadmill, you tend to end up with a much nicer body by spending just 15 to 20 minutes per day instead of running for hours. Who do not want to feel healthy and look good fast?

How To Do Short Burst Training

If you are working out in the gym, you can incorporate short burst training into your workout. All you need to do is to choose an exercise, perform as many reps as possible for 45 seconds and rest for 15 seconds. I repeat the whole process for 24 times for my workout.

To hit 15 minutes, all you need to do is to repeat the whole process for 15 times. Although it sounds easy, you should be very tired if you really push yourself for the 45 seconds.

If 45 seconds is too hard for you, you can start out by exercising 20 seconds, rest 10 seconds and work your way up. Start gradually so that you allow time for your body to adapt to your new routine.

Equipments You Might Need

I recommend these equipments to use at home. These equipments make things convenient for you but do note that these are not compulsory.

You do not need to spend money to keep yourself fit and healthy (time to shred the gym membership), all you need is to have some creativity to create your own workouts. Nevertheless, I will still share with you the equipments and you can make your own decision whether to add it into your fitness inventory.

Disclaimer: Do note that there will be my affiliate links in the links below. If you buy through the links below, I will get a commission out of the sales. I will only recommend products that I find helpful and trust, not because of the commission I will earn out of you.

1) Gymboss Interval Timer

I love Gymboss so much that I did a Gymboss interval timer review in one of my previous post in HMS. Gymboss can help you to time your workouts so that it will beep at the 45 seconds and 15 seconds interval.

You can adjust the interval you want and it works great for my short burst workouts. I used to use my digital watch to time myself but it is too much of a hassle to switch my timer between 45 seconds and 15 seconds repeatedly. You can find out how Gymboss works in the video that I had recorded in this Gymboss interval timer review.

2. Stability Ball

Stability ball is one of the best fitness equipments to use at home. You can use it as a bench or seat to perform your workouts. You can even use it as a seat for your work desk and challenge your core/abs muscle while you work.

I use it in exercises such as crunches or bench press to increase the intensity of my work out. My guest sometimes seat on it too.

3. Bodylastic Resistance Bands

I own a resistance band but it is not from Bodylastic. It was too late when I discovered Bodylastic since I already got my resistance band. However, I think Bodylastic is the best resistance band out there in the market. Basically it is a gym in a briefcase. I will definitely switch to it when my current one gives up on me.

With Bodylastic, you can set up your own home gym at home. Bodylastics Resistance Band systems can create over 140 of the greatest exercises from the best-equipped health clubs and gym with the help of its Door Anchor and Anywhere Anchor.

Click here to find out what exercises you will be able to do with Bodylastics.

You will be able to create the great exercises to do at home without spending $20,000 on some expensive fitness machine. Bodylastic only costs around $60 bucks for their max tension set with a lifetime guarantee (Bodylastic bands are made with anti snap technology).

Here is a video showing what you will be able to do with Bodylastic

You can find out more about Bodylastic by clicking here.

Summary

Don’t spend thousands or even hundreds of dollars to set up your own gym. Everything can be done with less than a hundred bucks and you can work out at home comfortably. You can also work out at home without spending a single buck by using body weight exercises.

The above equipments work well for me and they are rather inexpensive. Having my own home gym also helps to motivate me to work out regularly. It would be helpful in this #002 21DC. For people who have not join the current 21DC, if you would like to join, you can do so by proceeding to our Facebook Fan Page and share with us your updates.

Cheers,
Vincent

Post from: Health Money Success

Lazy To Go To The Gym? Here Is How You Can Work Out At Home

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• 33 Tips To Help You Wake Up Early (11)
• I Had Screwed Up – What You Can Learn From It (4)
• Result Of My 30 Days Challenge (11)
• Day 18 Of 30 Days Challenge (8)

It’s time to write about my 16 weeks fitness challenge. As the challenge draws the curtain, I’m sad to say that I have failed in this challenge. I’m reluctant to write this article since there isn’t any great results to share with you. However, there are lessons that you can pick up from my screw up.

What Happened?

Everything was going fine at the start (as everything would). I kept a strict diet and I was exercising on a regular basis (6 days a week). However, I broke my momentum after I went for a vacation to Taiwan.

Out of the 5 days in Taiwan, I managed to work out for 3 days. Diet wise, I had sinned for all the 5 days. It is really hard to control my diet when there are so many delicious foods around me. Furthermore, there is always a little voice inside my head that kept telling me, “Vincent, it’s just 5 days. It’s ok to indulge in the delicious foods.” You know the rest of the story.

Back in Singapore, I struggled to get back my momentum. Things seem to pop out one after another. My school semester started and I was juggling between writing articles, marketing, creating websites, 9 to 5 job, studying, working on my 16 weeks challenge and preparing for my half marathon.

End result: I’m overwhelmed.

This led to a drastic drop in my productivity and I started to crash. Playing games became one of my ways to find comfort out of the overwhelming workload. This became a huge time waster and it takes out a huge chunk of my time from my day.

My Mistakes And What You Can Learn From It

Here are the mistakes that I had made.

1. Taking more than I can handle.
2. Did not plan beforehand.

1. Taking More Than I Can Handle

It seems like I am trying to conquer the world and I tried to conquer the whole world at the same time. In the quest of trying to achieve more, I did what I knew was wrong; biting more than I could chew.

You invite disaster when you bite off more than you could chew. As you can see in my case, everything starts to crumble and I tried to escape by indulging in time waster activities.

This is the problem when you start to become too ambitious and think that you can work 24 hours a day and get everything done. It is simply not possible.

2. Did Not Plan Beforehand

I started the 16 weeks challenge with just a thought and I went on with it without preparation and planning. This is the reliable Ready-Fire-Aim approach which I use to help me kick start into action. I didn’t expect that it somehow failed me this time round.

This approach helps one to avoid procrastination and analysis paralysis. Some people can aim (planning) all the time but never fire (take action) the shot. Adopting the Ready-Fire-Aim approach can help you to take action fast instead of dwelling in the planning stage.

This time round I jumped in too quick. I should give myself a dead line to prepare and plan instead of jumping straight into the water. It is always smart to test how deep the water is before jumping.

What I Did Right

1. I Got Started

Most people tripped before they even got started. I got started and it is way better than not doing anything. Lying on the couch doesn’t help me to learn anything new and taking action allows me to know what I can do to improve on my next challenge (yeap, I’m not giving up anytime soon. )

2. I Received Feedback

Right now, I knew what my mistakes were and what I can do to increase the chances of losing weight and gain that 6 pack abs. Instead of looking at this challenge as a failure, I see it as a feedback to help me fine tune my plan and strategy.

Instead of not following a definite plan and try to mix and match everything myself, I may pick up a specific weight loss program and follow it faithfully. Pat Flynn from Smart Passive Income got some great results from the P90X and you can see click on the link to see the article about it.

Parting Words

I’m disappointed with the results for this challenge, especially when I had some success from my first challenge. However, life goes on and I know what I can improve on for the next time.

One thing for sure is that you have to know that you can’t give up. You lost the game at the moment when you decided to give up. As long as you don’t give up and keep hustling, you will improve and finally reach the stage where you want to be.

I picked up some great lessons and I hope you too. I got no time to waste and I got to train for my upcoming marathon at December. I will keep you guys updated again.

Vincent

Hustling

Post from: Health Money Success

I Had Screwed Up – What You Can Learn From It

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• The Ultimate Goal Setting Guide Part 4: Time To Put Things Into Plan (4)

Image courtesy of lusi

Previous Updates

If you have not read my previous weeks update, you can read it here.

• Week 1
• Week 2
• Week 3

Week 4 Update

I have a confession to make.

I missed 2 of my workouts this week. 2 interval trainings to be exact. It has been raining for quite a few days this week and it makes it harder for me to grab my kit and go out for my training. Okay, I know it sounds like some excuses and yes, I admit it is. It is still possible for me to go out there to climb the stairs or find other alternatives but I didn’t really make the effort to do so.

On the brighter side, I completed 4 days of workouts. I must give myself a pat on the back for completing my first month of training.

What I Am Doing Now

I started doing circuit trainings this week.

Example of circuit training:

- Do as much push up as I can in 45 seconds and rest 15 seconds. Repeat.

My resistance workout right now consists of 8 exercises. I will go through all the 8 exercises in the above format (45 seconds followed by 15 seconds rest) and repeat them for a total of 3 sets.

Circuit training is a great way to ensure growth and prevent my body from plateauing. I am currently using my Gymboss Timer to time myself. I will show you a video on how to use it on my post on Friday.

My Weighing Scale Is Fooling Around With Me

I am facing one problem right now. Instead of losing weight, I am gaining weight! I am somewhat shocked to see that my weight is increasing instead of decreasing. However, I did my research and I found out some possibilities:

1. I am gaining more muscles that weighs more than fat.
2. I am taking in too much calories that caused me to gain weight.

I do not know the reason that caused my weight gain, hence I decided to get a caliper to measure my body fat percentage. Using the caliper is a much more accurate way to check the progress as compared to the weighing scale because it normal to gain weight when you gain more muscles. This can be rather misleading.

It is demoralizing to see yourself gaining weight when you are supposed to lose weight. A caliper helps to get a clearer picture of what is happening so I can decide whether I need to make any changes to my plan.

Fitness Tip Of The Week: Fit Your Workout Into Your Schedule First

If you fail to fit your workout into your schedule first, you tend to miss it.

Keep this in mind. I missed most of the workouts when I had slotted them last in my schedule. This means that I left my workout to be the last task for the day. I am usually rather jaded by then and motivation itself isn’t enough to get me to start exercising.

In order to complete your work out successfully, prepare your environment and schedule to make it easy for you to get into action. Dress in your work out gear so that it is easy for you to start your exercises. Make your workout one of the most important tasks in your day.

If you have the mindset that your workout is an important task that you must complete, you tend to complete it. Make your work out one of the most important tasks for the day and schedule it as the first task for the day.

It is hard to miss a work out when you scheduled it as the first thing you need to do. Wake up earlier if you need to. Working out in the morning on an empty stomach is also more effective as your body will draw the energy from your fats when it has no energy to burn.

Before I leave, I have one question for you. How do you keep yourself motivated to exercise when you don’t feel like doing it? Share with us in the comment section below and I will talk to you over there.

Vincent
Working Out

P.S: If you have any questions, you can drop me a mail by clicking here. I will be glad to help.

P.P.S: Remember to subscribe to my blog to receive my future updates.

Post from: Health Money Success

Week 4 Fitness Update: Isn’t A Great Week

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• Week 3 Update: Beware! This Article Is Filled With Photos (2)
• Week 2 Update: 16 Weeks Challenge To 6 pack abs (6)

My new Gymboss Timer.

Previous Updates

If you have not read my previous weeks update, you can read it here.

• Week 1
• Week 2

Week 3 Update

It is a great week. I completed most of my workouts faithfully but I missed one of my resistance training. I intend to cover it up on Sunday.

I just got my Gymboss Timer, and I will be using it for both my interval training and resistance workouts. I’m going to post a video to show you what the Gymboss Timer can do, so remember to subscribe to my blog to receive the latest updates.

I am thinking about creating a newsletter to share with you my fitness tips, nutrition advice and my workouts. It will be a document of everything that I did for the 16 weeks challenge. It will be a totally different newsletter from my current Unleash Your Maximum Potential newsletter.

The new newsletter will be focusing on fitness and health. This is an interesting topic because I believe health is the foundation for any success. As the old saying goes, without health you are nothing. I totally believe this.

Some Pictures For You: My Meals

Breakfast @7am. Oatmeal + honey with one big orange.

Snack at 10 am. One big apple with chicken breast.

Dinner at 6 pm. Poached salmon + potatoes + broccoli.

I usually have my lunch at 1230pm and one tea time meal at 3.30pm. The EAS meal replacement shake is what I have at 3.30pm and it can keep me full for the next 3 to 4 hours.

My lunch is the most problematic meal for me. I usually eat out with my colleagues, which make it hard for me to eat clean. I usually have rice or noodles for my lunch and it isn’t the best choice of foods if you want to lose weight. I picked up a lot of nutritional tips from the ebook Truth About Abs by Mike Greary, and avoiding processed foods is one of the keys mentioned in his book.

I do not want to be labeld as anti social hence I join my colleagues for my lunch break. The best I can do is to pick healthier food choices. However, if this is jeopardizing my results, I may just pack my own lunch to work.

Fitness Tips For The Week: My Little Experiment And Adding Protein Into Every Meal

In my previous post, I had mentioned that you need to eat 5 to 6 meals (every 2 to 3 hours) a day. I actually did an experiment and missed one of my meals to see what happens.

My appetite increased dramatically when I missed one of my meals and I ate a huge dinner afterwards. You do not want to be in this scenario if you want to achieve that dream body of yours.

When you are eating regularly, your body will feel full and you tend to eat lesser at every meal. The normal eating habit of having three meals a day causes you to overeat on every meal. I know I’m repeating myself but this point is so important and I want to stress on it.

For every meal, you should add protein into your diet. Protein can help to keep your body metabolism rate high. It is harder for your body to digest protein and it takes much more energy to digest it. When more energy needed to digest the foods, it means it burns more calories in return. Protein can also sustain you for a longer time, which means the likelihood of you being hungry is smaller.

You don’t necessary need to get protein powder from your local GNC. There are healthier alternatives such as…

• Tuna (canned tuna is fine too)
• Salmon
• Chicken breast
• Turkey
• Legumes
• Eggs (One of my favorite)
• EAS meal replacement shake (comes in 3 flavours: Chocalate, Vanilla and Strawberry)

This is all for this week and I will give you an update next week. Do remember to subscribe to my blog by clicking here. This will ensure you will not miss any of my updates and I will thank you in advance in joining the HealthMoneySuccess community.

Vincent
Keeping Fit And Achieving A Body For Life

Post from: Health Money Success

Week 3 Update: Beware! This Article Is Filled With Photos

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• Week 5 Fitness Update: Why I Abandoned My Colleagues And Ate My Lunch In My Own Cosy Cubicle (5)
• Week 4 Fitness Update: Isn’t A Great Week (5)
• Week 2 Update: 16 Weeks Challenge To 6 pack abs (6)
• Week 1 Update: 16 Weeks Challenge To 6 Pack Abs (13)
• This Is Why You Need More Energy – My 16 Weeks Challenge To 6 Pack Abs (18)

My meal replacement shake from EAS.

Previous Updates

If you have not read my week 1 update, you can read it here.

• Week 1

Week 2 Update

It is week 2 of my 16 weeks challenge. Time flies and I only have 14 weeks left to achieve my goal.

I have missed one day of work out (interval training) this week. However, I know these types of things are bound to happen. I am not going to take it too hard and I will just keep moving forward. It is the same for achieving any goals of yours. Whenever you missed your workout or a task that you need to do to reach your goals, you don’t stop and immerse yourself in feeling guilty.

This can only make you feel worse and cause you to feel bad about yourself. Do not even strive for perfection in the first place is my advice to help you keep moving on.

I know that I will miss some of my workouts in the upcoming 16 weeks. I’m going to do my best to ensure that I follow through everyday even if it means that I need to work out at 6 am in the morning or 12 in the midnight. However, even if I missed one of my workouts, I will not take it too hard and keep on progressing with my challenge.

It is going to take 16 weeks for me to achieve my desired body. The number of days dedicated to achieve my desired body may seem long and that alone can deter many to start their own challenge. However, do remember that even if you do not proceed on to take action, time is going to past anyway.

If you focus on how long it takes to complete the challenge, it will be hard for you to complete it. However, focusing on what you are going to do every day will make life much easier for you.

Yard by yard it may be hard. Inch by inch, anything is a cinch.

Fitness Tip Of The Week: What You Need To Look Out For In Your Diet

It is possible for you to work out like crazy yet you can’t see much results. Even though you are getting ripped, it is impossible for you to see the results when you have layer of fats above your well toned muscles.

Working out is not enough for you to achieve that dream body of yours. You need to modify your diet to ensure that your body turns into a fat burning furnace.

The first thing you need to do is to stop eating junk food so regularly. Notice that I didn’t say stop eating junk food forever? It is hard for some to discard the food that they love. It is ok to eat them, really. I still plan to eat chocolates during my 16 weeks challenge, however it is recommended that you only take them during your cheat meal for the week.

You are supposed to eat clean food like vegetables, meat and grains during the normal days but you are allowed to have one cheat meal per week. This means that you can eat everything that you crave during your cheat meal day. This will help you to get through the 16 weeks much more easily as you still get to eat your favorite food at least once a week.

Another thing you need to take note of is you need to start eating more regularly. The 3 big meals daily plan is the norm for most of us. However, if you really want to shed the extra pounds off your waist, you need to eat more regularly in smaller portions (5 to 6 meals a day).

This can aid digestion and ensure that you keep your body’s metabolism rate high. You will burn more fats and calories when your metabolism rate is high.

Example Of My Daily Meal

• 7 am – Oatmeal with a spoon of honey and one orange.
• 10 am – Chicken breast with a big apple.
• 12.30 pm – Rice with seafood. (This meal differs daily for me, as I usually eat out for my lunch break at work.)
• 3 pm – Meal replacement shake (Chocolate flavor) by EAS.
• 6 pm – Cabbage with omelette. (This meal differs daily)

Always plan your meal so that most of the times you will be eating clean food that helps you burn fats instead of adding on fats.

This will be all for today and stay tune for the next update next week. Remember to subscribe to my blog to ensure that you receive your updates weekly.

Vincent
Keeping his eye glued to his goals

Post from: Health Money Success

Week 2 Update: 16 Weeks Challenge To 6 pack abs

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• Week 5 Fitness Update: Why I Abandoned My Colleagues And Ate My Lunch In My Own Cosy Cubicle (5)
• Week 4 Fitness Update: Isn’t A Great Week (5)
• Week 3 Update: Beware! This Article Is Filled With Photos (2)
• Week 1 Update: 16 Weeks Challenge To 6 Pack Abs (13)
• This Is Why You Need More Energy – My 16 Weeks Challenge To 6 Pack Abs (18)

Image courtesy of jerryonlife

It is near the end of week 1 of my 16 weeks challenge to 6 pack abs. I will update weekly (Friday Singapore timing) to let you know about my progress and provide some tips that you can incorporate into your work out.

What Have You Been Doing Vincent?

I jumped into this challenge without much planning and that is why right now I am rather disorganized. I did not have a very specific plan that I am going to follow yet and I am still designing my workout as I go along. Here are some of the things that I did last week.

1. Read books on fitness and health. (Truth About Abs, Body For Life)
2. Invested in a Gymboss timer.
3. Studying about supplements and invested in meal replacement shakes
4. Having an outcome in place and designing a plan to gain physical prowess!

1) Read books on fitness and health. (Truth About Abs, Body For Life)

The first thing I did after I decided to start my 16 weeks challenge is to find some helpful fitness and health books. The first book I got was Truth About Abs by Mike Geary, which is one of the most popular book online on fitness and achieving 6 pack abs. I just want to see what the hype is all about and it did not disappoint me though because I picked up some great information about nutrition and working out.

The next book I got was Body For Life, by Bill Philips. This book is an inspiration and the number of people who turn their life around by losing their excess weight amazes me.

I will do a review on each book at a later date, so remember to subscribe to my blog to make sure that you receive the updates.

2) Invested in a Gymboss Timer

I need a timer that can help me time my run during my interval training (short sprints). My digital watch have the stopwatch function but I find it troublesome to sprint and look at my watch at the same time. Doing this distracts you from giving your 100% during the sprint and Gymboss Timer comes in handy in this situation.

I set the timer to beep at certain timing and all you need is to set the interval that you want and listen out for the beep. I have not receive my Gymboss Timer yet, but once I do I will create a video and post it up either at my blog or through my Twitter account.

3) Studying about supplements and invested in meal replacement powder

My previous 16 weeks challenge helped me lost a total of 13.2 lbs. However, there are still fats around my abdominal area that is hiding my abs. I did not consume any supplements at that time and right now, I think I need to pay more attention to this area to help me achieve better results.

I need the extra protein to build muscles and I am planning to have 5 to 6 meals a day. Consuming small but frequent meals can help to keep our metabolism rate constant, hence burning more fats in the process. Having a higher amount of protein in your diet can help to keep you full for a longer period. It also has a higher thermic effect which means more energy is needed to digest it.

Preparing 5 to 6 meals a day is troublesome and hence having a meal replacement shake can be helpful. I am currently using EAS Original Shake(Chocolate flavour) and it tastes great. This can easily help me to replace one or 2 of my meals daily and it saves up lots of time for me.

4) Having an outcome in place and designing a plan to gain physical prowess!

Having a clear outcome for what you want to achieve is the first step to success. I already know my outcome, which is to achieve a healthy body and experience abundant energy. Not forgetting my 6 pack abs too which can help me to look good and feels great!

I had also taken some “before” photos that I can refer back after my 16 weeks challenge. I am somewhat surprised when I look at my photo, because I did not realize that I was out of shape even though I am training regularly for my marathon. I thought my body is fine(self denial) until the photo brought me back to reality. I highly recommend everyone who wants to start exercising to lose some pounds and look good to take a “before” photo of their body.

The photo can help you to see where you are now. Taking a photo every 2 to 4 weeks can help you to keep track of your progress, and not to forget it can keep you motivated when you see the progress that you made.

My workouts consist of one day of resistance training followed by another day of interval training (sprinting). To lose my fats efficiently, I need to gain muscles that can help boost my metabolism rate. This is the reason for including resistance training in my workouts.

From my research, sprinting is a more efficient way to help me keep my metabolism rate high for the rest of the day as compared to long distance running. Since I am training for my half marathon at September and a full marathon at December, I will include one long distance run and 2 interval trainings in a week.

This is all for today as I seem to be getting a little long winded . Remember to subscribe to my blog to stay updated and receive regular personal development and fitness tips! If you have any questions for me, do not hesitate to drop a comment at the comment box below. I respond to each and every comment and your comment will definitely be replied by yours truly.

If you want to start your own 16 weeks challenge but do not know where to start, drop me a comment or contact me by clicking here. I’m glad to help if you are willing to ask.

Vincent
On A Mission

Post from: Health Money Success

Week 1 Update: 16 Weeks Challenge To 6 Pack Abs

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• Week 2 Update: 16 Weeks Challenge To 6 pack abs (6)
• This Is Why You Need More Energy – My 16 Weeks Challenge To 6 Pack Abs (18)

I am working on a time management system to help me increase my productivity level. If you want to achieve your desired success in life, you will need to be a master in utilizing your time. I see time as a currency that is more valuable than money and whoever can get the most out of it will achieve more results in life.

Whatever outcome we want to achieve, the first thing that we need to invest is time. Other factors such as money and labor are secondary issues. If you are able to invest more quality time into your desired outcome, the chances of achieving it are much higher.

Time And Energy

In order for you to invest more quality time into achieving your goals, you need to have an adequate amount of energy. You can have the greatest GTD (getting things done) or time management system but there is no point in having one of these systems when you do not have the energy to execute your action plan.

I have started working recently and I find that I need a time management system to help me utilize my time more efficiently. On top of working, I am still studying part time in college and I have to work on my personal projects over here at HealthMoneySuccess and my niche marketing sites.

If I am not able to manage my time and energy, efficiently and effectively (this is where a time management system shines), I am not going to achieve any of my desired outcomes (goals). In order to make your time management system effective, you need to have a remarkable amount of energy to work on your essential tasks.

The Plan For Manifesting Remarkable Amount Of Energy

If you start your day feeling full of energy, will it make a difference to your productivity level? Of course! A higher productivity level means that you will be able to complete more tasks that are important and move faster towards your goals.

However, most people do not feel this way every morning. I am not excluded too.

Here are a few bad habits that rob me of my energy.

• Sleeping too late.
• Eating processed foods that depletes energy level.

If you have attended one of Tony Robbins seminars, you will be amazed by his energy on stage. That guy can speak for hours without breaking a sweat and he seems like he is able to speak for one full day without taking a break! Check out one of his presentation at TED over here

Think about what changes will happen in your life if you have the same amount of energy like Tony Robbins? I bet you could tackle more things in life and that will lead to better results and fulfillment in life.

I am going to start a 16 weeks challenge. I had previously completed a 16 weeks fitness challenge and a 30 days healthy living challenge and lost a total of 13.2 lbs. I had gained a few pounds back and I think it is time to put a plan in place to get some amazing results.

The main objective of this challenge is to increase my energy and fitness level. I will also make use of this challenge to kill off some of my bad habits that have been robbing me of energy. I will also replace them with healthier habits.

Even though I had lost 13.2 lbs previously, I did not achieve the goal of having 6 pack abs. This time round, I will spend more time to research on what I can do to achieve this outcome. I will also update on my challenge every week over here at HealthMoneySuccess, so remember to subscribe to my blog so that you will not miss any of my updates.

My current weight is 158.3 lbs. Let us see what will happen at the end of the 16 weeks challenge.

I am going to give you an update of the plan that I am going to use and what I will be doing in this 16 weeks challenge next week. So see you then!

Cheers,
Vincent

P.S: I welcome anyone who wants to join me in this 16 weeks challenge. You can blog about it too and we will see what will happen at the end of the 16 weeks challenge. See you at the finishing line.

Post from: Health Money Success

This Is Why You Need More Energy – My 16 Weeks Challenge To 6 Pack Abs

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Editor’s note: This is a guest post by Oscar from FreeStyleMind

Exercise is one of the most important activities to integrate into our lifestyle. Aside for the almost infinite list of health benefits you get by exercising, something that probably not everyone knows is that exercise is also one of the best ways to do a mental workout.

The reason is that your brain loves movement, and it performs better when you are in a good shape. Thus, the more you exercise, the more you’ll be able to learn, and the more successful you’ll become.

It doesn’t matter what your goal is, you’ll get there faster if you are in a good shape.

There’s a strong scientific background behind this claim. Scientists have proven that children who do physical activities perform better at school, and when the same students stop to exercise, their scores drops as well.

The relationship between exercise and success is even greater as you become an adult. Especially if you do a sedentary job, starting to exercise regularly will sharpen your mind, which in turn will help you to generate new ideas.

The good news is that even if you did not do any kind of exercise until yesterday, it’s not too late. We know from science that you can boost your mental performances in a matter of weeks or months, regardless of your age.

It takes nothing to do a ten minutes run, yet is enough to get you started. And it turns out that getting started is indeed the biggest obstacle people find, usually because they think they’re not good enough, but the truth is that is through exercise that you’ll eventually become good enough, not the other way around.

Below are some tips that will get you started with physical exercise.

• Start slowly. You need less than 30 minutes per day to be in a good shape. If you are just starting out, some jogging, pushups and squats is a good workout to do. You can start with 10 minutes three days per week, and then upgrade until 30 minutes per session when you feel comfortable.
• Don’t buy anything. You may be tempted to buy some expensive equipment which promises to assist you in your endeavor. Don’t. You really don’t need anything except your body, and you can save the money for later.
• Expect results, but don’t be obsessed. Beginners especially, will see faster improvements, however don’t be obsessed by them. For example it will take only a few weeks to move from 10 to 30 minutes of running, but don’t be obsessed by it. Goals are important, but having fun is more.
• Notice small improvements. Be happy when you reach a new result. If you can run just for just 5 minutes or less initially, be grateful when you’ll be able to run 10 minutes. These small achievements are a signal that your body is growing.
• Take a challenge. If what you need is motivation, perhaps a 30 days challenge is the best way to start. Commit yourself for exercising 3 days a week for 30 days no matter what. After these 30 days, you can then decide if it’s worth continuing or not, but at least you tried.

What if you don’t have time? I have heard this question a lot of times. If you really can’t find 30 minutes three or four times per week, then there’s something wrong in your lifestyle. Exercising is important and if you really don’t have time, you have to make it. Maybe you can avoid watching television in the evening, or maybe you can wake up 30 minutes earlier, you decide.

The time you spend exercising is nothing compared to the benefits you’ll get from it, and it’s your choice if you want to switch your habits or continue with your old lifestyle. Remember, you don’t have to train a lot, 3 times per week will do. Have fun.

Author’s bio. Oscar Del Ben writes about personal development and lifestyle design. He’s always trying new things and he blogs about his experiences at FreestyleMind.com.

Post from: Health Money Success

The Relationship Between Physical Exercise and Success

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I think that it would be fun to share this with my readers. Here are the top 10 healthiest food that I love.

1. Oats

Image courtesy of santos

What is good about it?

Oatmeal is high in fibre and hence it aids keeping bowel movement regular. It also helps in keeping your blood sugar steady throughout the day which will prevent you from succumbing to your cravings or pigging out. It is also a good source of food that can help to lower cholesterol level.

How I prepare it:

I don’t really drink milk nowadays after reading about so many articles that have negative news about it. I tend to just mix my oat with honey and hot water and it is ready to serve.

2. Salmon

Image courtesy of territu

What is good about it?

Salmon consist of the good fats such as omega-3 fatty acids which is good for the heart. Omega-3 fatty acids also help to prevent blood clots which causes stroke. It also consist essential nutrients such as B6 which your immune and nervous system need in order to function properly.

How I prepare it:

I don’t like to spend too much time on cooking and hence all I do is to bake the salmon and squeeze some lemon juice on it once it is cooked. It is ready to serve! You can also sprinkle some oregano on it to add some flavour.

3. Grape Tomatoes

Image courtesy of sygnetcreations

What is good about it?

Grape tomatoes have a high content of vitamin A and C. Vitamin A plays a part in a variety of functions of our body such as keeping our skin, immune system and vision healthy. Vitamin C also helps in removing free radicals from your body which can cause cancer or heart disease and it also helps in keeping your immune system healthy.

How I prepare it:

Do it the salad way. I mix it up with either lettuce or butterhead lettuce and add a handful of almonds in it and it is ready to be serve. Some times I snack just on it since I can easily grab it and no preparation is needed.

4. Kiwi

Image courtesy of macxoom

What is good about it?

Kiwi contains a high amount of vitamins such as vitamin C, E and A. It also has a high fibre content which can help in controlling sugar level and improving bowel movement.

How I prepare it:

You know how to do it.

5. Almond

Image courtesy of African Import Photos

Almonds are packed with nutrients such as iron, calcium, riboflavin, fibre and magnesium. They are also a great source of protein and fat which is good for the heart.

How I prepare it:

Almond is a great snack and I either snack on it alone or just add it into my salad for that crunchy bite.

6. Sweet potatoes

Image courtesy of pinch my salt

What is good about it?

First of all, it is sweet and tasty! It helps when you craving for something sweet. Sweet potatoes contain a unique protein that have potent anti oxidant effects. It is also an excellent source of vitamin A and C.

How I prepare it:

What I do is that I usually steam it. However the problem comes after this. I find that it is a hassle to peel the skin off and sometimes it can be quite a turn off.

7. Apples

Image courtesy of macxoom

What is good about it?

This is one of my favourite fruits. Apples are a rich source of flavonoid and polyphenois. Both of these are powerful anti oxidant that can help to eliminate free radicals. It also contains pectin that can help to remove toxic waste from our body. It is highly recommended as a healthy food and do remember the old saying, “an apple a day keeps the doctor away.”

How I prepare it:

I usually eat the apple whole and do not peel the skin. It is said that there are high amount of fibres nutrients in the skin of the apple but I believe I just find it too troublesome to peel it. Eating apples are convenient since all you need to do is to wash it and eat.

8. Olive oil

Image courtesy of tomargh

What is good about it?

Olive oil has a remarkable amount of mono saturated acids and antioxidant substances. It is good for controlling bad choleric levels and protects us from heart disease. Research had also shown that taking olive oil can lower the risk of getting colon cancer.

How I prepare it:

There are a few types of olive oil and what I usually get is extra virgin and virgin olive oil. Virgin oil that are pure or extra light are usually processed and their beneficial properties may be lessen. The lesser the olive oil is handled or process, the more it is near its natural state and so does its properties.

There are times when I take a table spoon of it directly (it helps to prevent cravings) or I add it into my salad. I also cook with olive oil however over cooking can lessen the olive oil’s health benefits.

9. Carrot

Image courtesy of winemegup

What is good about it?

Carrots have anti-carcinogen properties which can help to prevent cancer. It also consists of beta carotene which is an anti oxidant that prevents cell degeneration and get rids of free radicals. Carrots are also good for the skin and eyes.

How I prepare it:

I normally juice my carrot as it helps to removes the indigestible fibre. There are lot so of nutrients that are in the indigestible fibre but you will not be able to get those nutrients if you are eating the carrot by itself. Juicing get rids of those fibres and you can thus get the nutrients in larger quantities.

10. Celery

Image courtesy of bethsweet

What is good about it?

Celery has been long recognized by Chinese medicine practitioner that it has the property of reducing blood pressure. It also has a high amount of Vitamin C which can aid in fighting cold and keeping your keeping immune system strong. Celery has diuretic properties which can help to clear up uric acid and provide some relief of health problems such as arthritis and rheumatism.

How I prepare it:

This is a regular item in my fruit as it adds a great flavour. What I do is to cut away the base of the celery (2 – 3 stalks) and juice the remaining of the celery.

Parting Words

As I had mentioned in my previous article, health is the foundation of our life. It is essential to take care of our body by giving it the fuel that it needs. I had shared with you some of my favorite food that are healthy, what about yours? I would love to know it and I’ll talk to you in the comment section.

Cheers,
Vincent

P.S:If you like this article, enter your email below or subscribe to my RSS feed so that you will not miss the upcoming articles.

Post from: Health Money Success

Top 10 Healthiest Food That I Love

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Image courtesy of nexus_icon

I believe the majority of you who read this blog have goals that you want to achieve. Having goals is fun because it gives us something to aim for and to look forward to. However are you doing all you can to achieve your goals yet you are neglecting something that is the base for your success?

Health

The health is the base for your life.

Health is the base for our success. You cannot be anything when you are seriously lacking in the health department. It acts as a base or springboard for success to come into our life. There are people who would do anything to get the results they want and kudos to them for their tenacity. However if they forgo the health department in their life, any success they had achieved will be short lived. How can you truly enjoy the fruits of your labour when you are sick and feeling miserable? Or worst, you don’t even have the time to enjoy your success. Basically, without health, you are nothing.

I was hospitalized some time ago and that incident knocks some sense into me. I was working almost every day and earning money is the priority at that time and health had taken the second seat (maybe not the second, somewhere near the last few seats). I had never even given health a thought because I felt that I was in my prime of my life and health isn’t an issue to me. (Being young can spare me from diseases, am I right?) But I knew I was wrong when I find myself ended up in the hospital for a week and a half.

Neglecting our health is also the same as trying to saw a tree with a blunt saw. When you push your body too hard and don’t take care of it, your energy level drop drastically and you will feel tired easily. If you feel tired easily, how are you able to harness your maximum creativity, energy and passion into doing something for the best result?

Healthy Living

Healthy living isn’t about eating supplements all day. It is about changing your lifestyle. In our time now, we search for immediate results and speed. We want fast food, ready to cook food, immediate weight loss diet or anything that doesn’t takes up a lot of our time. Our time is precious and we want to save up those times to do things that we want to do. But adopting an unhealthy lifestyle only shortens the time you spend on earth alive. Contradicting.

The first thing you will need to do is to start out my taking note of your diet. Are you eating processed food, fast food, refined carbohydrates, canned food or any other junk food daily? If you are, you will need to start making it a habit to cut those foods out of your diet. You do not need to eliminate it completely and minimizing the intake of those foods is a great first step. To fight off your cravings, substitute those foods that you minimized with natural food such as vegetable and fruits. These are real foods that are packed with nutrients for your body.

Do hydrate yourself adequately daily. I start out my day with 2 cups of water with slices of lemon to help alkalize the body. It is also recommended to drink around half your body weight in ounces.

(Formula: [Body weight (lbs)/2 ] = Answer (A). Take Answer (A) X 29.57 = Amount of water to drink daily (mL)

Lastly, you will need to introduce exercises back into your lifestyle again. If you are watching more than 3 – 4 hours of TV programs per day, you need to get your ass out the couch and start moving again. This reminds me of what Tony Robbins said at his last UPW seminar in Singapore.

Motions = Emotions

Which means your physiology and action will in turn lead to how you feel. Most likely you will only feel tired after seating at the couch for hours.

These aren’t rocket science and everybody is able to do it. Everyone have the knowledge of living healthier but they just chose to ignore the knowledge and go with the flow and only do what they feel like doing. By the way, did I mention that if you go with the flow in life, you may end up at somewhere that you do not want to be at?

To your healthier living,
Vincent

P.S:What do you think you can do to have a healthier lifestyle? I would love to hear your thoughts.
P.P.S: In the next post, I will put up a list of top 10 healthiest foods which are part of my daily diet. Enter your email below or subscribe to my RSS feed so that you will not miss the next article.

Post from: Health Money Success

Are You Neglecting The Most Important Thing In Your Life?

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