Get Better At Running

Running has become very popular these days and you will often see someone out running no matter the weather conditions. Running is an excellent form of exercising to build stamina and races are plentiful to test running speed and time.

I am part of a local running room in my area and generally run 5 and 10 kilometer races. I am not into the longer distances as I do not find the joy in that and prefer to test myself over shorter distances. As a fitness and outdoor fanatic, I set my goals high and always ready to challenge myself.

For many people starting out with running, either love it or not. The key to actually enjoy running is to go at a slow progression. More on that below.

learn to run a faster 5kI have been running for 10 years now and the first time that I started, I want to run a 5 kilometer distance right away. 5K is not an impossible distance, but I hated it because I was expecting it to be a breeze but it was totally the opposite. I thought this is it as far as running goes for me.

What Got Me Running Again

A few of my girlfriends joined a Running Room in our area and starting running for pleasure. They then got the bug to do a color run as that has become all the rage with tons of people getting pelted with different colors. It is quite fun though. They then started doing some 5 kilometer races and were getting a kick out of it.

Seeing how much they were enjoying it, I needed to try it out again and this time start properly. I wanted to train correctly and know the best strategies on how to run a faster 5k. The secret or not really is to start with progressive training.

Progressive training is simple and means progress. Start with smaller distances, then work yourself up to five kilometers. When you start out this way, your body adapts and gets stronger. It also makes running a lot more bearable and enjoyable. You are not running for a long time on your first few weeks. It is all a build up.

get better at runningThe best way to start is with 2 kilometer distance. You may be surprised at this but you will not be running the full 2k to start. You will be walking and running intermittently.

Start by walking for 5 minutes, then run for 1 minute. Walk for 2 then run for 1 minute until you have covered your distance. You will notice that over the first week, your time will decrease without you overexerting yourself. This is how progressively get stronger, fitter and gain more stamina.

For me, two weeks at this rate was an excellent start and once I felt good, I increased my distance using the same intermittent training. I covered longer distances easier and loved it. Once I got into the routine of running, my walking time decreased and running increased to when I started running 5 kilometers at a good pace without feeling exhausted.

Once you feel that this distance is good, then you can start increasing your distance with the same intermittent walking and running once again with longer distances.

Best Way to Improve Your 5K Time

If you are like me and like the challenge of running and decreasing your time over this distance, the key is train at longer distances. To run a faster 5k, your overall speed throughout the distance has to be faster and stamina is key to achieve this.

Training with 10K distances is good to build your stamina which will help you run faster over a shorter distance. My times for 5 kilometer races have improved dramatically over the past year due to more longer distant runs.

Join a running group as this makes it fun too, to be with people who have the same interests and goals. Give my strategy a try, you will find your stamina improve a lot quicker than trying to attack the distance each run when you are starting out. Enjoy!

Cleanse Your Body With Bikini Body Detox Program

Do you feel sluggish and do not have any energy when you wake up each morning? Do feel like you just do not want to face the world and just want to curl up? What if I told you that what you are eating has a huge role to play in feeling this way.

Most of us do not know it, but the actual problem to the way we feel lies right under our noses in the kitchen. The kinds of food that we consume on a daily basis contains bad toxins and waste that makes our body feel blah and leaving us short on energy.

Have you ever tried a detox cleanse?

colorful fruits and veg for detoxA detox cleansing can do wonders for your body and can be done in as little as 3 days. It is really not complicated to do and it will rid your body of very bad toxins that are holding you back. Danette May share a simple detox with me that I will post below which you can read about here program at Bikini Body Detox review that will show you a full body cleanse.

Benefits of a body cleanse

By ridding your body of the bad waste that you have a accumulated, your body will start to function better. You will have better bowel movements which is important. You will also start to feel more lively and have more energy to get through the day. Nothing worse than hitting that afternoon burnout knowing you still have a few hours to go.

You will wake up a lot more easier once you have done a detox. You will have the right energy to start your day.

One of the biggest advantages of doing a proper body cleansing is that you will kick start your natural fat burning hormones. This will be the key factor in your weight loss journey.

How would you like to get up to a good start with energy to burn through out the day?

I know you would and you will love the new active and healthy lifestyle. Everyone around you will feed off of this and notice the big change in you and will want the same for them.

Be on the lookout for Danette May’s Bikini Body Detox and start getting rid of the bad toxins and waste in as little as 3 days.

Simple and easy detox to start.

Ageless Body System Review

ageless body system productThe Ageless Body System program is taking the internet by storm and the seems to be a huge buzz surrounding.

We review this program and give you the ins and outs of what this program offers and how it can benefit you.

Let’s pretend there is a way to look and feel as you’re barely past your 20’s… If there was a Trick with an All-In-One System that is Dr. that approved to reduce the signs of aging without any treatment or Botox, a system so powerful and proven out of Beverly Hills, California …would you be interested in learning about this miracle anti aging method?

Of course you would! The Ageless Body System Review is the newest method that has hit the market in 2016. The Ageless Body System has been given the name of the Best Anti Aging Solution in the World.

==> Dr. Approved … Age Reversing… That Gets Rid Of Wrinkles for men and women


These UNIQUE Exercises ACTIVATE Your Core and Shrink Your Waistline FAST

Have you heard of the NEW ab training technique called a Core Activation Sequence yet? To be honest I hadn’t either, until just the other day when my friend Tyler introduced me to the brilliant Dr. James Vegher.

Dr. Vegher originally designed these unique exercises to help patients with chronic neck and back pain and Tyler (who was a patient of his) ended up discovering that they worked even better for quickly shrinking your waistline and taking you from flabby belly to a slim waist and toned or even 6-pack abs!

YOU should definitely read this page if:

  • YOU Have an unsightly pouch belly or ugly beer gut that you can’t seem to get rid of
  • YOU have back, neck, shoulder or hip pain and can’t seem to find a way to make it stop
  • YOU have terrible posture and nothing seems to help
  • YOU are a personal trainer or avid fitness fan looking for the most cutting edge ab training info on the planet
  • YOU desperately want to see toned or even 6-pack abs but don’t know where to start
  • YOU are interested in learning what a Core Activation Sequence is and what it can do for you

What is Core Activation Sequence?

This is a series of exercises that targets the core to help strengthen and develop your body’s own stabilizing muscles. Have you ever watched a baby lie on its back and lift their legs? This is the base of this sequence.

By working your core, you are engaging all the muscles in your body and there are over 600 muscles that work when building your core. 0-6 Pack Abs Review discusses more about the program in general and the benefits, but we are going to discuss building your core muscles.

When you build up your core, your body becomes stronger overall resulting in much better gains when either trying to lose weight, burn fat or building muscles. Having a stronger core helps you achieve  your goals much quicker.

We take it for granted on how we should look after our body and many people do not focus on their core. There are very simple exercises that you can do to build up your core strength. I am going to share one with you right now that you can do everyday.


plankingPlanking is one of the easiest and best ways to build up your core strength and this will take you a few seconds per day to do.

Place yourself flat on the floor on your belly. Instead of doing a pushup, keep your elbows on the floor and lift your torso up tightening your butt and keeping your back straight. Do this for 20 seconds on the first day. You will start to tremble!

Build this up daily by starting with 20 seconds for 2 days then 25 then 30. Progress every 2 days and you will start to feel and immediate difference.

Balance Ball

exercise ballUsing the balance ball is another way to engage your core and another simple yet effective exercise that you can do is simply sitting on an exercise ball with your feet firmly on the floor.

Keep your back straight at all times.

Raise your arms up on either side to shoulder height.

Now rotate slowly to the left. Back to the center and over to the right. Do this slowly while keeping your core engaged. You should start feeling your abs working trying to keep your body stabilized as you rotate from side to side.

These above mentioned exercises, work your core thus building strong abdominal muscles. Your torso will be strengthened and you will start feeling much better. This is also very good for your posture.

Tyler Bramlett’s new 0 to 6 Pack Abs program is a great resource that will help you shed the fat and activate your core and is a must if you want to learn how to achieve a healthier and stronger body that will result in rapid fat loss and fitness results.

Head over to blog and read an indepth review of this program.

Easy To Do Back Exercises For Your TRX

My good friend Rob posted a new article at this site with some new suspension workouts. These are for beginners and they are exercises for your back. Your back can be the most impressive part of your body and should not be neglected.

As I have just started suspension training myself, I found these exercises perfect as they are very easy and straight forward to do.

Rob has added many TRX workouts to his website where you can create a full workout using these various exercises. There are upper body, lower body and core exercises which make up a full suspension workout.

Having said that, I want to focus on these 2 TRX back exercises. They are for beginners and those who are just starting out like myself. They are the same exercise but with 2 variations which makes it perfect to add to any routine of if you want to create one from scratch.

The first exercise is Back Rows with a 45 degree angle.

Face the anchor point and lean back until your arms are straight.

You can change the resistance by stepping back to make it easier or stepping forward to make it more challenging.

With your palms facing down, pull yourself forward bringing your hands into your chest at a 45 degree angle.

Repeat for as many reps as you can but if you are just starting out, go for 15 reps. This is a good amount to start with then you can build yourself up.

The goal is to do as many repetitions as you can in 30 to 45 seconds.

The second exercises in High Back Rows.

Face the anchor point and lean back until your arms are straight.

This time instead of pulling your arms to your chest, you are going to pull them up wide past your ears.

Again you can make it easier or more challenging, this is up to you and how strong you feel.

Return back by straightening your arms and repeat. Do about 15 reps until you are strong enough to do as many as you can in 30 to 45 seconds.

Very simple and very effective to do. With these 2 exercises you will be working the lower and upper part of your back which at the same time works your shoulders giving you an nice strong frame to build upon.

When the weather is nice, go for a run to warm up and take your suspension straps with you. Stop off at a park and hook up your straps and get a workout outside. I live doing this most mornings. Really gets me off to a good start.

I believe Rob will be post more TRX back workouts at his site so head on over to and grab the many suspension training exercises that are truly excellent.


The Benefits of Hypnosis For Your Well Being

Imagine you are able to take all the noise and chaos in your head and make it all disappear. If you were able to release all the built up pressure from the office, commute, family, finances, and relationship pitfalls and make them all evaporate right out of your thoughts, would you do it?

Hypnotherapy, the medical application of hypnosis, is an ancient practice that is currently growing in popularity in Montreal. This alternative non-invasive therapy has been found to have many great health benefits including motivation, increased relaxation, and reduced anxiety.

Montreal Hypnosis is not the magic trick with swinging pendulums and spinning wheels that movies have shown it to be. It’s a scientifically backed therapy that is performed around the world to increase motivation through the power of suggestion. Hypnosis means making a patient succumb to a trans-like state to clear the mind.

professional hypnotherapy montrealOnce the mind is clear, the hypnotherapist is able to make suggestions that the hypnotized will recognize as the only goal in existence. When under hypnosis, motivation is increased because the self-awareness of the patient is increased. The hypnotized person is given a chance to see all the things that make her crazy and then she is able to quiet them, letting only the message she wants get through.

Imagine wishing to lose weight but there are all the pressures of work deadlines, family needs, tight schedules, or other hurdles along the path to the weight loss goal. Hypnosis is use to clear all the troubles away and make room only for the goal of losing weight. For the time of hypnosis, losing weight is the ultimate focus. Hypnosis is used for the motivation to break bad habits and improve social confidence as well.

While not meant to be a permanent solution, hypnosis can be used as a clear path to self-empowerment when the difficult parts of life are muted down and the mind is clear and at peace.

Hypnosis is also used for relaxation. In this way, hypnosis has become a popular way to clear away the stress of the day to bring peace to the body and mind. In a session for relaxation, the patient might find herself in a state of mind where the only focus is the peace that comes with the absence of all other troubles.

For a while, the trouble gets taken away. To relax with hypnotherapy, the conscious part of the brain is temporarily shut off. Through this, all the running thoughts of the day disappear and all the trouble and noise that come with it leave.

The stream of consciousness that has been causing the stress vanishes and the patient is left in a blissfully clear and relaxed state.

One benefit that is emerging in the medical field is hypnosis for anxiety release. Anxiety is the pent up stress we carry physically and mentally.

With hypnosis, that anxiety can be cleared with a few sessions by your local Montreal hypnotherapist. If your anxiety is brought on by daily issues, a long time phobia, or even the stress of medical procedures, hypnotherapy causes the patient to lose focus on that fear.

This helps the patient to become more self-aware of the underlying causes of the anxiety or even helps the patient to clear it all together. Many people around the world feel tremendous anxiety.

It’s wonderful news that relief can be found just around the corner in a few peaceful, painless sessions.

For immediate benefits including increased motivation and relaxation or reduced anxiety, it’s recommended that you find the nearest certified hypnotherapist in Montreal. It is recommended to begin in short sessions that may last less than half an hour.

Peace of mind is within your grasp. You only have to find the right professional hypnotherapist to help you in your journey to clarity.

TRX Workouts for Women At Home

Hey there, Delaney here and today I am going to kick-start my blog with an excellent home workout that is sweeping North America. TRX has grown immensely in the last 2 years and has become one of the most popular workout routines at most gyms.

Well the good news with TRX is that you do not need a gym membership to train suspension and does makes for one of the best home workouts ever and fits in very well with my website theme.

I own my very own TRX suspension trainer kit and absolutely love it. I can workout where ever I want in the house provided that I have a door that either close in my direction or that I can lock. These exercises are excellent for your core and builds great stability. What I also like about training with a TRX is that I am not restricted to just one place.

trx workouts for women at homeIn the warmer months, I enjoy being outside and will attach my suspension straps to a tree or any suitable structure in a park or sports field. Working outdoors is excellent for your well being especially if you do like the outdoors.

What I want to discuss is what are the best TRX workouts for women. You could probably do a search online and find excellent videos of certain workouts. The only problem with this is that you will still need to create your workout routine that you can follow on a regular basis to get results.

Someone that I follow and use is well known suspension training expert, Dan Long. He has created a fantastic workout guide that will take you from beginner to advanced in 8 weeks.

They workouts and exercises are very easy to follow and well explained. First off, you start with the beginner course which is a 4 week training program.

Then you move on to the intermediate, which is another 4 weeks. Every week, you will notice your body feeling stronger and responsive. Yes, because your core muscles are always engaged, you become stronger from within allowing you to push yourself each week.

TRX Exercises for Women at GymThe advanced level is an 8 week program with some crazy exercises that you will think is insane. But once you have done the beginner and intermediate, the advanced level is a lot of fun and you will never get bored.

Dan has included finisher exercises which you can add to your routine as extra workouts to intensify your exercises. He has a very active YouTube Channel with many videos on new exercises that he constantly releases. These are great to change up your workouts.

I have found that because you are training your core, your results will come a lot faster. According to Dan Long, you are engaging over 600 different muscles in your body when you train TRX over using tradition gym machines. Another important fact is that because you are using your own body weight as resistance, you are not adding any extra stress to your joints with weights.

Once you start to feel stronger, you can increase your intensity by changing the position of your body. Remember that you are using the force of gravity, so the more inclined that you are, the more resistance you will feel.

I hope that this article was useful and informative and I highly recommend that you try TRX suspension training by Dan Long. You can read more about TRX here.

Welcome to the Fast Home Fitness Blog

Hi, just a quick welcome and update. I created this website in order to share my results and some guidance and tips to maintain a healthy lifestyle.

exercise ballI maintain and active and healthy lifestyle to stay fit and in shape. As a result of this, I hardly get sick and the usual common symptoms that keep most people down. I get out as much as possible no matter the weather as I believe that it is important to be outside with nature.

It is good for the body, mind and soul.

Please bookmark, my site and check back regularly for more updates.

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