How to Walk Daily For Losing Weight

Those who dream of getting rid of two or three extra kilos often meet the same problem which is called the lack of time. Being very busy at work and even at home with all those household duties, we often can’t devote enough time to visiting the gym and exercising properly.

Besides, not everyone enjoys sweating in a room packed with a couple of dozens of strange people.

No matter what the reason is, daily walking can become a good substitute to help you lose weight.

How to Plan Your Walking Workout

If your goal is to lose some weight, simply walking is not enough. A precise plan and schedule are needed to make the training efficient.

To achieve visible results, we recommend you stick to the following scheme:

  • Monday – day off
  • Tuesday – short 30 min walking at a brisk pace
  • Wednesday – the same as on Tuesday
  • Thursday – Long 60 min walking at a brisk pace
  • Friday – Short 30 min brisk walk + a strength training
  • Saturday – Long walk with 30 min of brisk pace, and 30 to 90 min at an easy pace
  • Sunday – long 60 min brisk walk

Like that, your body will stay active and toned but without any excessive training. Following this plan, you will manage to burn around two thousand calories per week.

To get ready for the training, remember to always warm up a bit, otherwise, the muscles will not be ready for the quite intensive activity which can result in pain.

  1. So before each workout, start with a light warm-up by walking for three to five minutes at an easy pace.
  2. Then speed up to a brisk pace and keep on walking like this for half an hour until you reach the target place.
  3. Then slow down again and walk three to five minutes slowly.

This exercise will help your lungs to get well ventilated and ready for more intensive work, besides, you will get tired less fast.

If it so happened that you have no time for a proper long walk, try to find fifteen minutes a day to complete a short workout. Just warm up by walking slowly for 1-2 min, then increase the speed for the next 10 min, and finish with the slow walk again.

The total exercise will take about 15-20 min, and it would be great if you could do it three or four times a day.

No matter what kind of exercise you do, remember to always start and finish it with the slow walking. It will help you to normalize the breathing and bring the muscles back to the normal and relaxed state.

What to do on the days off, you may wonder?

First of all, don’t make too long gaps between the training. One or two days will be more than enough. Also, make sure you don’t sit all the time – relaxed strolls will help you stay active and keep the body agile.

We hope these hints will help you to achieve the desired result faster than you expected!

5 Things you must Do While in Ecuador

Ecuador is one of the most popular traveling destinations of the world. Whether you like mountains, jungles, beaches, or art, you will find everything there.  Here are a few things you can do, if you are planning a trip to Ecuador:

The Equator Line

The main thing you need to see in Ecuador is the Equator line. In fact this is why the place is called Ecuador. Symbolized as a bright yellow line, it is just not possible for you to miss this iconic destination. Like most others do, you can take a picture here with one leg on each side of the equator, one in the northern hemisphere and the other in the southern hemisphere of the world.

The Most Modern Area of Ecuador

Guayaquil should be your next destination in Ecuador. The largest city of the place, this modern city has everything you can think of – trendy bars and galleries, art venues, high end hotels and fascinating restaurants.

The Amazon

You can’t miss the amazing Amazon Rainforest if you are planning a trip to Ecuador. You should ideally begin your journey from the town of Cena. From here your fun adventures begin. You can also enjoy white water rafting and kayaking if you are up to it.

Hot Spring Bath in Banos

If all that hiking and traveling in Ecuador has made you tired, you should be up for a nice steamed natural bath. Banos city in Ecuador has a lot of hot spring baths – thanks to its volcano thermal waters. Not only is it a breathtaking-sight it is also a soothing one.

Qui for Food

A hot refreshing bath will only make you think of food. Two things you have to try out while in Ecuador are soups and Empanadas. You get a variety of them. Nevertheless, if you want to try a specialty dish of Ecuador, you can ask for a “Qui.” Also called guinea pig, this is the traditional dish of Ecuador.

If you are up to some more hiking or biking you should pay a visit to Cotopaxi, the biggest volcano in Ecuador. Many tour agencies in Ecuador offer trips to those who wish to climb this summit. In case this is not for you, there are a lot of churches and beaches you can visit while in Ecuador. Montanita is one of the well-known beaches where you can enjoy some surfing and sun bath. There are a lot of bards, cafes, and nightclubs for entertainment.

5 JEE Preparation Tips for Exam Success

Lakhs of candidates take JEE every year; but cracking it is not that easy. Unless you put in a lot of time, plan it all well, and study effectively, getting a good score will be difficult.  Here are a few tips that you can use:

Make Sure You Use the Right Books

Getting hold of the right books is very important if you want to prepare effectively for JEE. People will normally recommend NCERT books; but there are also a number of other books you can refer to gain knowledge about various topics and concepts.

Understand the Structure

In fact the first ever task you should do, before applying for JEE is to understand its pattern. If you have enrolled for online or offline JEE classes, you should have got the information that you are looking for. If not, you can find it all on the official website of JEE.

Know the Syllabus

Only a complete overview of the JEE main syllabus will give you all the information that you need about the various topics and chapters you need to be focusing upon.  This will also tell you a lot about the main objects of question setters and authors, along with a lot other details.

Solve a Few Question Papers of JEE Main

Try solving a few JEE Main question papers, either of the previous years or sample ones. In case you have enrolled into an online or offline JEE preparation course, you will have access to JEE Main Mock Test 2020. This will help you understand not just the question pattern and the types of questions you might get, but also the marking scheme as well as the duration of the exam. In fact the more mock tests you take the better will be your time-management and exam-taking abilities.

Focus on Subject-Wise Preparation

You will have to focus on Math, Physics and Chemistry to prepare for JEE Main. Math will require problem-solving skills. However, you will first have to understand the theory in order to apply it to the problems. You will have to practice as much as possible to get fluent at Math.

Physics involves deeper understanding of concepts so that you can apply them in real-life scenarios. Avoid rote learning and try to understand the core concepts of physics. For mastery in Chemistry, you will have to get good at reactions, equations, and mechanisms. Familiarize yourself with the various names of elements, their symbols, as well as diagrams.

The above tips should put you on the right track to prepare for JEE Main. Talk to a few who might have already taken the JEE Main exam and find out how they overcame their challenges. Be in touch with your professors so that you can clarify queries if any.

7 Great Ways To Cultivate A Work Environment That Embodies Positivity

It is proven that a positive workplace encourages staff productivity and retention. Here are some tips from trainer and keynote speaker on workplace wellbeing Lee Chambers to how keep your workplace full of positivity.


  • Demonstrate gratitude.

Always looking for positive attributes in others is one way to bring out your own positive qualities. Gratitude can help you to see things in a different light. It helps you keep things in perspective and can build trust, respect, and mutual appreciation between people. So, start doing those random acts of kindness today.

  • Keep all messaging positive.

Words are powerful — never forget that. So, be sure to keep all your messaging positive. Communicate through a lens of optimism. You’ll soon see a big difference in the way recipients respond to your messages. Make your words, encouraging, passionate, authentic, and empowering for the biggest impact.

  • Be Thankful.

Start being thankful for things. Everyone craves recognition and to be appreciated for their contributions. Simply saying “Thank you” to a co-worker can go a long way. Try to make being thankful a daily habit — yet, be sure to always be genuine. No-ones appreciates false platitudes.  A quick thank you email is often all people need to stay positive.

  • Get excited about the small wins.

While it’s easy to get excited about reaching a major milestone, it’s important to remember to celebrate the small victories on route. Every time a goal is reached, someone took action, and it’s time to start recognizing that action. Overlooking little wins and robbing employees of well-deserved recognition for “behind-the-scenes” achievements isn’t going to contribute anything towards creating a positive work environment.

  • Smile.

Smiles are infectious, so keeping smiling even if you don’t feel particularly happy. Smile especially when you’re in a bad place. It’s a way to trick your mind into deciding to be happy. A smile with authentic roots is even more contagious. Even if company projections look like the end of the world, it’s important to maintain hope for the future. Everything can be turned around — smile because you know that.

  • Cultivate valuable relationships.

Building relationships is important. Fostering meaningful work relationships is crucial if you want to establish positivity in the workplace. Look for creative ways to relate to your colleagues. Out-of-hours social events can be an effective way to cultivate healthy relationships between co-workers, bosses, interns, and supervisors. Take steps to avoid succumbing to tunnel vision. To create the best work environment, you need to maintain valuable relationships with people at all authority levels.

  • Remain cognizant of your mission.

Your firm’s team mission is a big deal. Knowing the “why” behind what you’re trying to promote will make it easier to stay on task during the worst workdays. If everyone is walking in the shadows and is desperate for a stroke of authentic optimism or hope, take time to remind your team (and yourself) about the “why” behind maintaining a positive approach to the goings-on.

The importance of positivity in the workplace should never be underestimated. It is powerful as it can increase resilience and boost the coping abilities of employees. There will, of course, be days when it seems almost unfathomable to be able to promote positivity, but you need to start embodying the messages you are trying to promote. Commit to seeing the good in even the most difficult of situations — that is the whole point of positivity. Remember, if your own mindset is not strong, it will be hard to recruit others.