Day 3 Check-in: Start Running

So it comes to the last day of progress check-in, this is to make sure that you’ll continue to run regularly!

Let’s have a quick check-in:

You’ve found your running buddy and you guys have agreed to run together at least once a week.

You guys are committed to the “run or pay” programme as suggested yesterday. (Well, this could be optional, but I’m sure it’d be great for you both to commit to this!)

Over the past week, you have run a little bit (or quite a lot) for at least once.

You have set your next “running day” in your schedule already (and for all the upcoming ones).

Congrats! Because…

You have successfully kickstarted running!

It doesn’t matter if you’re just running very slowly for 5 minutes or running with a regular speed for more than 30 minutes, kickstarting running is never easy!

When you’ve started to run regularly, like for at least once or twice every week, you’re getting in better body shape and you’re getting more ready for some more challenging exercises!

Featured photo credit: we heart it via weheartit.com

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Day 2 Check-in: Start Running

Today’s check-in will be to make sure that you will keep running with a bonus tip.

Let’s have a quick check:

• You went out to run a bit (or at least walked quickly) yesterday.

Checked? That’s a good start! Here’s an extra tip on how to make this a habit.

1. Find A Running Buddy

When you’re doing this alone, you may easily give up. But If you have a buddy to run together, you’ll be more committed to the activity as you can’t just always let your buddy down!

Not sure who to find as your running buddy? Let’s start with your family members who would like to do some exercises too, or are already keen on doing sports, You can also find a friend who loves running or doing sports. If you have a dog, take it to run with you!

2. Apply the Punishment System

So you’ve got your running buddy and you guys are committed to run regularly, how about we add some more fun to this?

If any of you fail to go out to run as promised, pay the other one a set amount of money as a kind of punishment. Quickly find a running buddy and start this scheme!

Featured photo credit: we heart it via weheartit.com

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Day 1 Check-in: Start Running

You’ve finished the goal “Start Running” and here it comes to the next step you should do to make this habit stick before moving on to more challenging workout exercises.

Progress Check-in

Let’s have a quick check-in to make sure that you’re on track!

• You have the most basic and simple running gear ready.
• You have run at least once over the past week.

If your answer is yes to both, awesome! I’d strongly suggest you go running again today! (Oh and don’t miss out tomorrow’s extra tip!)

If your answer is no to one of them, do these today:

1. Put On Your Most Comfortable T-Shirt and Shoes Today

To get started, you don’t really need very fancy gear. Just put on whatever clothes that you feel comfortable with while moving around!

2. Get Out of Your Home and Just Walk Quickly (Or Even Run A Bit)

Don’t underestimate this small step! You really just need to put yourself out there before kickstarting anything challenging. I know you feel tired after a whole day of work, but getting out of your home and just quickly walk a little bit doesn’t seem to be a very demanding request, right?

Try to walk around your neighborhoods slowly for the first few minutes, than speed up your walking speed a bit. After walking for 5 minutes, try to run a little bit for a few more minutes.

And there you are, you’ve started to run – that’s a small win, and you’ll be making some progress!

Featured photo credit: we heart it via weheartit.com

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Killer Poses To Make You Look Perfect When Taking Selfies

The selfie age is well and truly here and who doesn’t like to take a perfect self-portrait of themselves and post it to Facebook and Instagram?

But did you know there’s a science to how you can take good selfies? Everyone is beautiful and no one should be defined by a perfect selfie but if you’re dissatisfied with your selfie abilities then you’re in luck because there is a perfect angle that captures your best side.

The Pitch, Yaw, and Roll Angles

It’s all down to the distribution of three different angles – pitch, yaw and roll –  integrating them together to create the perfect position. Take a look at this diagram – the plane represents your face in relation to the camera.

What Do These Angles Look Like?

Looking at the plane, the pitch rotation shows the upward and downward movement of the face. In other words, looking down or up to the camera which looks something like this:

The yaw rotation involves turning your face from left to right. As you can see from this photo, the model is turning her face left away from the camera:

The roll rotation is the sideways movement of the face. Here, she is doing a tipping motion to the side.

The Conclusion

So how does this allow you to take good selfies? Once you’ve mastered the pitch, raw and roll angles, it all comes down to the specific degrees at which you hold your face at each angle.

Pitch Angle: The most optimal pitch angle is at a 15 degree downward position.

Yaw Angle: In both left and right sides of the face, the best yaw angle is at 20 degrees.

Roll Angle: This is very much dependent on the individual but zero degrees is optimal with some rolls to the left and right achieving an equally good result.

The result of the pitch, yaw and roll angle put together should produce something like this:

So grab your phone, follow the instructions and see if it improves your selfie-taking abilities!

Featured photo credit: wilkernet via pixabay.com

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8 Essential Stretches To Relieve Your Tight Hips

Whether you’re a runner, cyclist, driver or desk-bound at work, you’ve likely experienced the symptoms of tight hips, which can snowball into other health issues. Luckily, there are stretches for tight hips that can help.

Causes

Tight hips are caused by shortened hip flexors from sitting for long periods of time doing the following:

• Sitting at a desk
• Sitting in a vehicle
• Riding long distances on a bicycle or motorcycle

Symptoms 

• Your feet naturally turn out
• The outside or front of your thighs aches or burn
• You experience knee pain

Negative Effects 

• You endure back pain
• Your posture suffers
• Your shins burn after exercising
• Your feet ache
• Your entire body feels tight

Tips For Stretches For Tight Hips

via PopSugar

Happy Baby – Try not to tense your shoulders or chest.

Extended Wide Squat – Toll up a towel or a yoga mat and place it under your heels if they do not touch the ground.

Open Lizard – Keep your arms straight and for a deeper stretch, lean forward.

Wide-Legged Split – Protect your knees by keeping your feet flat on the ground.

Butterfly – For a more intense stretch, extend your arms in front of you.

Head to Knee – Avoid rounding your back.

Pigeon – Keep the extended leg’s hip pointing downward.

Double Pigeon – Intensify this stretch by walking your hands out in front of you.

With half of U.S. workers sitting for more than six hours a day, tight hip flexors is a common problem, but these 8 stretches for tight hips should help.

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Playa VivaSet on a private beach on the western coast of Mexico,...

Playa Viva

Set on a private beach on the western coast of Mexico, Playa Viva is a charming eco-friendly resort with its own Aztec archeological site and wildlife sanctuary.

It consists of 12 thatched-roof villas, including a lovely treehouse, all built with sustainable materials and appointed with private porches for alfresco dining and lounging. Each individually designed casita comes with unobstructed ocean views, private bathroom, and breezy, rustic-inspired decor.

The rate includes all meals, plus morning yoga classes, but guests can also enjoy massages on the beach, hiking, diving, and some of the best surf on the Pacific Coast of Mexico.

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