Buying the best rowing machine with the TOP 9 of 2018!

what are the best rowing machines

Buying the best rowing machine with the TOP 9 of 2018!


The rowing machine is one of the best ways to train your body and burn fat from all fitness equipment! It is suitable for men what are the best rowingmachinesand women of all ages and by the adjustable resistance for people of all levels.

But if you want to buy a good rowing machine for home, what should you pay attention to? There are many different types and the prices vary from 150 to 2000 Dollars.

In this article, I will show you exactly what you need to look out for when buying a rowing machine. I also give you my top 9 best rowing machines of this moment.

Look quickly for the best rowing machine at the moment!

You will find this in this article:

  1. The different types of rowing machines
  2. What should you pay attention to when buying a rowing machine?
  3. The top 9 best rowing machines of 2018
  4. The advantages of a rowing machine
  5. Advice for correct rowing movement

The different types of rowing machines

The best rowing machines can be divided into four types. The difference is in the system with which the resistance is controlled. Below I explain the differences and the advantages and disadvantages of the different types.

Hydraulic rowing machine

A hydraulic rowing machine uses cylinders that are filled with gas as a resistance system.

A hydraulic rowing machine has the following advantages and disadvantages:


  • cheap


  • more space than other types
  • Pistons have a relatively short lifetime
  • the movement does not really look like a real rowing movement

Magnetic rowing machine

With a magnetic rowing device, a magnet is used as a resistance system. Rowing with a magnetic resistance is adjustable via the display or keys.

The pros and cons of a magnetic rowing machine:


  • Accurate resistance
  • like a true rowing motion


  • Much more expensive than a hydraulic rowing machine

Air resistance rowing machine

An air resistance rowing machine uses air to regulate the resistance. When you row harder you will have to use more power.


  • gives a more pleasant rowing motion than a magnetic or hydraulic resistance
  • like a true rowing motion


  • Makes relatively a lot of noise

Water rowing machine

A water rowing machine uses water to determine the resistance. Rowing with this type of rowing machine is most like the movement you make when you row in real life. The resistance of the water will increase when you row harder.


  • It most closely resembles a real rowing movement


  • More expensive than other types

An air resistance or a water rowing machine give the best rowing experience and these types can also be seen in the top models. These are of course more expensive the other type of rowing machines. But if you are looking for a rowing machine with the best experience, an air or water rowing machine is the best!

Buy rowing machine? You should definitely pay attention to this!

A good rowing machine is a huge investment. Do you want to buy the best rowing machine?

Then pay attention to the following properties:


A manufacturer who stands behind his product gives a long guarantee. That is why the guarantee period is a good indicator of the quality of the rowing machine. With a lot of fitness equipment, a distinction is made between the frame and other parts.

Maximum body length

Not important for everyone but if you are a little longer than the maximum body length is something to watch out for. There are rowing machines with a maximum body length of 180 cm. This will not be enough for many men.

Maximum load weight

The maximum load-bearing weight is a good indicator of the quality of the rowing machine. A sturdy construction can simply have more load-bearing weight than a less sturdy construction. Therefore, when selecting a good rowing machine, take the maximum load weight into account.

Rowing trainer tablility

A rowing machine has to stand firmly. Even if you train a lot with long strokes, the fitness equipment should simply remain to stand. A good rowing machine may not slide!

Top 10 best rowing machines for normal home use

The top of the best rowing machines is divided into 3 categories:

normal use – professional rowing machines and cheap rowing machines.

Below you will find the top 3 best rowing machines for normal use:

My choice for the best price/quality ratio!

JTX Freedom Air Rower: Foldable Superior Rowing Machine

JTX Freedom Air Rower_ Foldable Superior Rowing MachinePrice: 650.00 USD

  • Robust air rowing machine: ideal for gym quality strength & endurance training. Available in silver or black.
  • Combines air & electromagnetic resistance for a smooth workout. Ergonomic design for posture support. Dimensions: 225(l) x 58(w)x 86(h)
  • 16 levels of resistance & 8 training programs. Heart rate controlled options with a FREE chest strap.
  • The reinforced aluminum frame gives a stable rowing experience for users up to 130kg (20 stone). Easy fold system & transportation wheels allow this rowing machine to be folded away with ease.
  • Buy with confidence: 2 years in home repair warranty, including all parts and labor.

My choice for the fanatical athlete!

Sportplus Indoor Rower – Rowing Machine with 24 Resistance Levels

Sportplus Indoor rower-rowing machinePrice: 390.00 USD

  • High-quality magnetic braking system with motor control, maintenance-free belt drive and 8 kg flywheel mass. Control resistance in 24 levels of intensity via computer.
  • Cardiofit app compatible with integrated tablet holder – Training history management – Supports any number of user profiles – Features 18 different training programs.
  • Computer integrated pulse receiver for 5 kHz chest straps. Heart rate measurement also possible via Bluetooth 4.0 compatible chest straps (recommendation: SP-HRM-BLE-400) in combination with the Cardiofit app.
  • Dimensions approx. 179 x 51 x 72 cm (LxWxH) – Folded approx. 80 x 50 x 130 cm (LxWxH) – Max. user weight 150 kg – Extra long aluminium roller rail (110cm) – Max. user height 2 m – Ball bearing mounted & comfortable rudder seat


Sportplus Indoor Rowing Machine

Sportplus Indoor Rowing Machine

  • The high-quality and quiet magnetic braking system operates with approx. 8 kg flywheel mass. Control resistance in 8 levels of intensity via computer.
  • The training computer with LCD display provides all important data such as the total number of strokes, approx. energy and calorie consumption, stroke frequency, time, pulse and distance.
  • Computer integrated pulse receiver for 5 kHz chest straps.
  • Floor level adjustment – Ball bearing rowing-seat – High-quality aluminium roller rails – Max. user weight 150 kg – Dimensions approx. 190 x 51 x 77 cm – Folded approx. 95 x 51 x 122 cm (LxWxH).



The top 3 professional rowing machines

Would you like a professional rowing machine for your home? Then you have a number of options. The professional rowing machines fall into a higher price range but of course, you get the best quality.

The best choice for a professional rowing machine is the Concept 2 Model D. Concept 2 is a top brand for rowing machines. This is the brand that is used in almost all fitness clubs! And the Concept 2 Model D is the best-selling model. If you want a top rowing machine then this is definitely the best choice! In this article, you can read more about the Concept 2 rowing machine if you want to!

The Waterrower Natural Oak on the 2nd spot gives the most natural experience. Do you want the same feeling as you row on the real water then you can choose the waterrower.

Concept2 Model D Indoor Rower with PM5 Monitor

Concept2 Model DPrice: 1120.00 USD

  • Indoor rowing is an effective full-body, low-impact workout. Flywheel design minimizes noise while maximizing a smooth feel.
  • Includes the Performance Monitor 5, giving you accurate, comparable data for every row. Adjustable monitor arm.
  • 35.5cm seat height, nickel-plated chain, adjustable footrests and ergonomic handle
  • Easily separates into two pieces for storage. Caster wheels make it mobile.
  • Requires footprint of 274 cm x 122 cm; 227kg capacity; 5-year frame warranty.



WaterRower Original Series Rowing Machine

My choice for the most true-to-life rowing experience!

WaterRower Original Series Rowing MachinePrice: 1,430.00 USD

  • S4 Performance monitor
  • Heart rate monitor compatible
  • 5-year frame / 3-year parts commercial warranty
  • Low maintenance
  • No external power required
  • Minimal footprint – stores upright
  • Purification tablets, batteries, mini USB to connect to a PC and home training DVD included
  • Handcrafted in the USA

Bodymax Infiniti R90 Rowing Machine

Bodymax Infiniti R90 Rowing MachinePrice:  780.00 USD

  • Full Auto Controlled Air Magnetic Resistance System
  • Easy-fold System, No Need to Kneel!
  • full stroke for tall people plus foot pedals with easy size adjust
  • Dual Colour Backlit LCD Console with 12 programs incl Heart Rate Control
  • Optional extra – Infiniti Heart Rate Transmitter – wireless transmission of heart rate to computer: required for Heart Rate Control programs





Top 3 cheap rowing machines

Do the above rowing machines not fit within your budget? Then I have listed the top 3 cheap rowing machines for you.

In the first place is the Kettle Stroke. A good choice for the novice rower. This rowing machine offers an electronic resistance at a very competitive price with a max. user weight 130kg. And with a weight of 40 kg, this rowing machine is also reasonably stable. A top rowing machine for that price!

Is the budget the most important criteria for you? Then take a look at the Tunturi Cardio Fit R20. This is a very cheap rowing machine!

Kettler Stroker Rowing Machine


Kettler Stroker Rowing MachinePrice:  295.00 USD

  • Flywheel: 4kg (8.8lbs); Resistance: 8 Stages of Manual Magnetic Resistance;
  • Single Handle Rowing Style; Console: LCD Monitor Display + Sweat Resistant Key Pad;
  • Heart Rate Measurement: Via Ear Clip (Not Included); Feedback on Accumulated Distance Covered;
  • Size in Use: L=218cm (85.8″), W=60cm (23.6″), H=98cm (38.6″); Transport Wheels: Yes;
  • Max User Weight: 130kg (286.6lbs); Warranty: 3 Years Parts And



MAXSTRENGTH Magnetic Folding Rowing Machine Home Gym Rower Fitness Cardio

MAXSTRENGTH Magnetic Folding Rowing Machine Home Gym Rower Fitness CardioPrice: 215.00 USD

  • 4 Levels Adjustable Tension
  • User Weight Upto 120kg (Approx 18 Stone)
  • Computer Monitors Time, Calories Burnt, Speed, Auto Scan, CPM (Counts Per Minute), Reps
  • Foldable For Compact Storage, Fly Wheel Weight 7kg
  • Dimension (L x W x H) 1935mm * 570mm * 800mm (Assembled Size)





Tunturi Unisex’s R20 Rower Machine, Black

Tunturi Unisex's R20 Rower Machine, Black

Price:  185.00 USD

  • An economical machine that features simple controls and isn’t overly complicated for the beginning or casual user
  • Choose from 4 resistance levels to customize your workout
  • Elastomer brake system
  • Easy-to-read LCD display located on handlebars displays current speed, elapsed time, distance covered, calories burned, strokes per minute
  • Easily foldable and transportwheels for easy storage
  • Battery powered so free to train everywhere


The great advantages of a rowing machine

A good rowing machine is a great device for training your body and getting fit. It has several advantages.

Below are the most important advantages at a glance:

Burn fat and train muscles

The rowing machine is one of the best ways to train your whole body of all fitness equipment. It requires an equal effort from both the upper and lower body.

During the rowing you use the following muscles:

  • Hamstrings
  • Thigh
  • Abdominal muscles
  • Back muscles
  • Glutes
  • Arm muscles

So you train almost all the muscles of your body. 80% of your muscles are at work when you row. So you use both your lower and upper body. It can therefore rightly be called a full body workout. You improve both your fitness and your heart and your lungs with rowing. You build muscle mass with it and get stronger muscles.

With a rowing machine, you train almost all muscles

It is good to pay attention to your rowing technique, but if you use the right technique, the rowing machine affects the following muscles:

Arm muscles

The moment you pull the handle towards your chest, your arms come into action. You tighten your biceps and triceps. With your arms, you make speed on the rowing machine.

Leg and buttock muscles

The rowing movement starts by stretching your legs. Because you push against the pedals and push the seat backward, you activate your calves, your thigh and your buttocks. Your hamstrings and shin muscles are also used. Although you would think that your arms are most commonly used when rowing, this is not the case: 50% of the workout is done by your legs.

Back and shoulder muscles

After your legs are stretched, you start working with your back and shoulder muscles. When rowing it is very important to pay attention to your posture. The back always stays straight. If you do not do this, you can get back problems. The back and shoulder muscles keep you in balance and you use them to lean back and forth.

Abdominal muscles

The abdominal muscles are involved in every rowing movement. You put them in the backward movement, to keep yourself in balance, and to push yourself forward again.

During the training on a good rowing machine, you also burn a lot of calories. It is a good way to lose weight. It stimulates fat burning and provides stronger muscles. This combination is one of the great advantages of a rowing machine. Trained muscles need energy every day!

Try to train for longer periods of time at 85 percent of your maximum heart rate. This can help you burn fat! You can easily measure your heart rate during training with, for example, a Fitbit, sports watch or smartwatch.

Train easily at home with a rowing machine

You can easily train at home with a rowing machine. You are not dependent on an (expensive) sports subscription or on the weather for outdoor sports. No, with a rowing trainer you train when you have time and meaning and enjoy your own home.

You can also listen to music, watch a movie or watch your favorite series while exercising. A good rowing trainer workout is then done. Always be careful that your attitude is good.

Little chance of injuries

A correction execution of the rowing movement is very important. It prevents injuries and ensures that you optimally train the muscles. The attitude is very important.

Always ensure the following when rowing:

  • always secure your feet
  • Keep your back straight, so no hollow or convex back
  • Your forearm and hand are in one line. Make sure your wrist is not bent.

In the video below you can see exactly how your posture should be during rowing:


Do you also like to train with a good rowing machine?

Or would you rather train with another cardio device? Then you can, for example, buy a cross trainer or look at the best spinning bike for home.

If you like this blog, share it with your friends, customers, colleagues – Tommy



The top 8 best spinning bikes of 2018! (Check the number 1!)

best spinning bike home

The top 8 best spinning bikes of 2018! (Check the number 1!)


Do you want to buy a spinning bike? A spinning bike is a great way to work in a group or alone. It is intensive, challenging best spinning bike homeand above all very fun to do.

At home, you can always train when you feel like it. But what should you pay attention to when you want to buy a spinning bike? And what are the best spinning bikes of the moment?

That is why I show you in this article exactly what you should pay attention to when buying a spinning bike. And to sum up the best spinning bikes of this moment! Read on.

You will find this in this article:

  1. What should you pay attention to when you are going to buy a spinning bike
  2. The top 8 best spinning bikes of 2018
  3. The best cheap spinning bike
  4. The best professional spinning bikes
  5. What is better: a spinning bike or exercise bike
  6. The benefits of training with a spinning bike
  7. Tips for good spinning training

What should you pay attention to when you are going to buy a spinning bike

Buying a spinning bike is a big investment. Therefore, take the time to delve into the different characteristics of a spinning bike. You have to decide for yourself whether you want the functions on your bike and whether you have the extra price for it.

The drive

Spinning bicycles have two types of drive. You have the chain drive and the so-called V-drive belt or V-belt. A chain drive must be oiled regularly and makes more noise during use. A V-drive belt makes less noise and is maintenance free but is more expensive than the chain drive.

The stage system

With a spinning bike, you can choose between two types of stage systems: a transit system or a freewheel system. With a transit system, you can not just stop pedaling. The bike simply kicks in even if you want to stop. This ensures that you do not give up quickly and continue. Even if you are tired. With a freewheel, you can stop pedaling at any time. The flywheel rotates but the pedals do not.

Flywheel weight

spinning Flywheel weight

The flywheel weight is often not included in the selection criteria. The weight of the flywheel is very important. While cycling you drive the flywheel by pedaling and the flywheel imitates the same forward feeling as on the bike. But that is not the only thing. It also ensures that the spinning bike stands firm and does not bump when you stand on the pedals while cycling. Therefore choose a spinning bike with a flywheel weight of ten kilos or more.

Training computer

spinning bikes Training computer

A training computer contains different training programs so you can work on different goals. For example, you can choose a heart rate program, where the resistance is matched to the heart rate. Or a program where the resistance always remains the same. There are also training computers with, for example, cardiac registration, consumed calories and the like.

Load-bearing weight

Only applicable if you are heavier. Make sure that the spin bike can carry your weight. This is indicated by the maximum load-bearing weight.

Built-in generator

Another nice feature is the built-in generator. This means that the energy you supply with bicycles is used for the training computer etc. No batteries or power are needed.

Buy a spinning bike? The top 10 spinning bikes of 2018!

Curious about the top 10 best spinning bikes? Below you can compare top 4 best spinning bikes for home use.

At number 1.:

is the sportstech Exercise Bike Ergometer SX400. £ 584.95

Sportstech spinning bikeThis Sportstech is a good spinbike at a competitive price.

With a flywheel of 22 kg, Smartphone App Control + Google Street View, Arm, Heart Rate Monitor, Silent,

Max. 150 kg

this is a solid spin bike for home.

That is why it is my choice for a spinning bike in this price range!

My choice for the best spinning bike for home!




At number 2.:

Is the Sportstech professional Indoor Cycle SX200. £ 375.00

Sportstech professional

with smartphone app control + Google Street View,

22KG flywheel, arm support, pulse belt compatible –

Speedbike with low-noise belt drive system –

bike ergometer up to 125 KG

My second choice for the best spinning bike for home!


At number 3.:

Is the JLL IC300 PRO Indoor Cycling Exercise Bike, £ 499.99


Direct Belt Driven 20kg Flywheel with Adjustable Magnetic Resistance,

3-Piece Crank, 7-Function Monitor, Emergency Stop System,

Ergonomic Handlebars with Heart Rate Sensors,

Fully Adjustable Seat,

Built In Wheels


My third choice for the best spinning bike for home!




At number 4.:

Is the JLL IC400 ELITE Indoor Cycling Exercise Bike, 2018 Edition, £ 469.99

JLL IC400 ELITEPremium Domestic Machine,

Advanced Cycling Performance Technology, Studio Grade Features,

Direct Belt Driven 20kg Flywheel with Adjustable Friction Resistance,

Competitive Q-Factor Heavy Duty Frame, 3-Piece Crank, Large 6 –

Function Monitor, Emergency Stop System, Ergonomic Handlebars with Heart Rate Sensors,

Fully Adjustable Seat, Built-In Wheels, 2 Large Item Holders,

My fourth choice for the best spinning bike for home!


The best professional spinning bikes from 2018

Are you a fanatical home cyclist then you might still better spend £ 200.00 more for a professional spinning bike. It offers that little bit more for the fanatical home user. Something for you? Then I have put the best professional spinbikes in front of you!

At number 1.:

is the Sportstech Professional Indoor Cycle SX500, £ 680.00

Sportstech SX500 spinning bike

with Smartphone App Control + Google Street View,

25KG Flywheel,

Arm Support,

Pulse Belt Compatible –

Speedbike in Studio Quality with SPD Click System


This is a beautiful spider bike of very high quality for the intensive home sportsman.





At number 2.:

I the JTX Cyclo Studio: Commercial Indoor Cycle For Indoor Cycling With Dual Pedal System. £ 749.00

JTX Cyclo studio spinning bike

FULLY COMMERCIAL SPECIFICATION INDOOR CYCLE. Ideal for intensive studio bike training in the gym or in the comfort of your own home.

HEAVY DUTY STEEL & SUPERIOR BUILD QUALITY ensures stability and agility when powering through your workout.



My second choice for the best high-quality spinning bike for home!


The best cheap spinning bike from 2018

A spinning bike is a huge investment. You obviously enjoy it for a long time, but it’s still a lot of money. An average good spinning bike still costs around £ 400.00 to £ 600.00. Do you prefer a cheap spinning bike? Then you can look at the spider bikes below.

At number 1.:

My choice for a cheap spinning bike!

Is the JLL IC300 Indoor Exercise Bike 2018, Cardio Workout, £ 204.99

JLL IC300 Indoor Bike 201818KG Flywheel Smooth Cycling,

Adjustable Handlebars & Seat,

Heart Rate Sensors & On-Board Computer Reads Speed,

Distance, Time, Calories + Pulse

130KG Max User Weight.


This is a great spinning bike for this price!




At number 2.:


Pro exercise spinning bike

Fully adjustable seat, handlebars, and resistance

chain drive mechanism is smooth and whisper-quiet-especially nice when watching TV or movies during your workout and heavy-duty crank and steel frame will stand the test of time.

Huge 120 KG weight capacity

Features a 13 KG Balanced flywheel

The seat height and angle are fully adjustable and are padded for maximum comfort.

This is also a great spinning bike for this price!


What is better: an exercise bike or spinning bike?

hometrainer-or-spinningbikeDo you choose an exercise bike or a spinning bike? This is very personal and depends on what you would like to do with it.

A spinning bike sees and feels like a road bike. Would you like to have an indoor racing bike experience? Then a spinning bike is best for you.

A training on the spinning bike is a very intensive workout. The transit system pushes you to the limit! Is this exactly what you are looking for?

Look no further, then the best choice for you is the spinning bike and not the hometrainer.

You can choose the best for a spinning bike if you:

  • would like to wear your entire cycling outfit for a workout
  • To go all the way
  • A bicycle or sports fanatic
  • You like to train with a virtual trainer or without a program

Or maybe an exercise bike instead of a spinning bike?

An exercise bike is also a good fitness device for a solid workout. Yet the exercise bike differs with the spinning bike. When do you choose the exercise bike?

Would you like to train with a training program or would you like to cycle at a leisurely pace? Then the exercise bike may be the better choice for you.

The exercise bike is the perfect device if you:

  • Like to train according to a training program
  • Train at a leisurely pace
  • Want to leave at any time

Is the exercise bike better for you than the spinning bike?

The benefits of training with a spinning bike

Being challenged

A spinning bike has a transit system. This means that the flywheel is directly connected to the pedals. Once the flywheel is in motion, it does not just stand still. So you keep on pedaling even though you are tired. On the spinning bike, you easily give just a bit more and you go on longer. This will push your limits, the spinning bike challenges you to give the best of yourself. You will notice this when you start training at home.

A Low Impact workout

Spiders do not burden the joints. All movements you do on a spinning bike are smooth and without shocks or blows. Even though you train in full, you will not overload your knees, wrists and ankles. And yet you work well on all the muscles of your body. This is especially pleasant for people with sensitive joints. But it is therefore very suitable for everyone who likes to do a workout, without overloading your muscles and joints.

All muscles at work

During spinning, you are constantly working hard. If you have a good kick technique, you use all leg and gluteal muscles. Many people forget to pull the pedals up, using the toeclips or click pedals. You get much more out of training and you can achieve higher speeds by doing this efficiently.


Because of the intensive training, you are really only busy with spiders during spinning. The sweat gushes from your forehead and you put yourself completely. This allows you to completely eliminate all your daily stress. That helps to relax. Your muscles will continue to flow well and you can let go of the stress that has settled in your muscles.

Beautiful legs and buttocks

When you are spinning you train your thigh muscles, hamstrings, buttocks and calf muscles. You will notice after some time that your legs and buttocks will look really good and muscular.

Cardio training

You work with spinning on a healthy heart and on your endurance. Your lung capacity will increase and you will start to feel fitter.

Burn calories and lose weight

Of course, it depends on how hard you hit the spinbike, but with an average spinning session, you can burn 700 to 750 calories. If you compare this to an hour of cycling (250 calories), you can better step on the spinning bike if you want to lose weight.

Tips for the best spinning training

Watch your energy

Deal sensibly with your energy. If you want to train 45 minutes, make sure you distribute your energy so that you are not exhausted after 20 minutes.

Wear the right clothes

You do not necessarily need special spinning clothes, but take care of clothing that breathes well and wicks away sweat. A special cycling short with chamois can make you better sit on the spin bike. Make sure you have a towel or sweatbands on hand to be able to wipe your way through.


It is important that your body has the fuel to train. So make sure you have eaten and drink something light beforehand. Because you sweat a lot during training, you also have to pay attention to the occasional drink during training. This prevents cramps or dizziness. Drink water!

Choose the training that suits you

There are different types of training possible on the spin bike. Which you choose determines what you can get out of your training. Choose in advance what you want to achieve with spinning and see which type of training suits you best.

  • Endurance: for burning fat.
  • Interval training: by alternating speed and strength you build up good fitness. After the short effort, you have to recover quickly.
  • Strength / Strength: heavy training, in which a high resistance is cycled. You train your endurance.
  • Race: The ultimate training. Your heart rate remains around 80% to 92%. You must already have experience with this.

The right pedaling technique

When spinning is important on the pedals both when going up and going down to force. You push down when you step down and then you pull the pedal up again.

If you do not, you do not use all your muscles, and you will overload your thigh muscles. Make sure that you keep your torso steady while cycling, by tightening your stomach and back muscles.

Keep your feet horizontal, you do not kick with your toes. Also, ensure the correct seating technique.

Hopefully, I could help you with this article to buy the best spin bike! Do you prefer not to exercise with a spinning bike? Then you can also buy a cross trainer.

It must be a pleasure for you, to stay motivated. If not, then you better choose another device, or perhaps a totally different sport.

If you like this blog, share it with your friends, customers, colleagues – Tommy








7 Best Slimming Pills / Supplements with Proven Results

Best Slimming Pills



7 Best Slimming Pills / Supplements with Proven Results

Slimming tablets or diet pills: in your quest to lose weight, you have probably read about it, or maybe you have already used them.

There are hundreds of types of slimming tablets on the market, but only a handful of slimming supplements have proven scientifically, and contribute to weight loss.

Are all those great promises about slimming pills and fat burners based on the truth or is it pure marketing?

In this article, you will discover the best slimming tablets that have proven results.

You learn, among other things:

  • The operation of the 13 most popular slimming tablets
  • The best slimming tablets on the market that stimulate fat burning
  • The biggest mistake people make when using weight loss pills
  • Which weight loss supplements can be dangerous for your health
  • What is the best way to lose weight
  • And much, much more ..

Roughly 3 different types of slimming tablets on the market

If you take a close look at the existing slimming tablets/diet pills that are freely available, one thing stands out immediately.

The active substance is in most cases one or more of these three:

  1. Moisture drifters
  2. Artificial dietary fiber
  3. Caffeine-like substances

These three substances seem to help you lose weight.

But does it really work? Let us go deeper into each of the substances:

Slimming tablets/diet pills with fluid-drifting substances

moisture accumulation-showed in two different fistsIn most weight loss pills are also moisture-drifting ingredients.

In most cases, these are natural plant extracts such as nettle, parsley, celery, juniper, birch leaves and/or dandelion.

Spices and herbs are also used for this.

These additions have as a result that your body retains less fluid so you have to go to the toilet more often.


Slimming tablets/diet pills with artificial dietary fiber

In most cases, you will find dietary fiber back in slimming tablets.

Dietary fibers have the property that they absorb water in your stomach, causing them to swell.

That way you get a quick result in your stomach and you stop eating earlier. The fibers themselves contain no calories at all, so you do not have to worry about that.

Slimming tablets/diet pills with caffeine-like substances

caffeine-coffeeThere are weight loss pills available that include caffeine, or at least caffeine-like substances.

By taking these substances your metabolism will be a little higher, and your heartbeat will be accelerated a bit.

In addition, caffeine also works as a strong boost, just like regular coffee. You become a bit more active.

It is indeed true that this has an effect on the burning of excess fat, but this only takes a very short time.

But to get the same effect the next time, you have to take more and more of the same active substance, because your body is getting used to it.

But the more you take it, the stronger the side effects will manifest.

Because there are a number of important side effects to the use of caffeine and caffeine-like substances. Here I will go on later.

Curious which weight loss pills work to lose weight?

I have examined 13 of the most common weight loss pills and supplements on the market especially for you.

In this article, you read an honest summary of what works, what does not, and why.

In this way, you save a lot of time, energy and money on weight loss products that hardly work.

7 best slimming tablets with proven results

Let’s start with the best slimming tablets and supplements that have a proven effect. By ‘proven’ I do not necessarily mean conclusively proven because the studies are often quite small and sometimes sponsored.

In short, there are in any case indications that they have an effective effect on weight loss such as faster metabolism/burning.

# 1: omega 3 fatty acids

omega 3 fatty acids are incredibly healthy.In contrast to trans fats, omega 3 fatty acids are incredibly healthy.

Different fish species are rich in omega 3 fatty acids.

If you think good health is important, you do not want to cut back on omega 3 (but on trans fats!)

In particular, the active fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) provide many health benefits.

These active fatty acids lower your cortisol level (stress), stimulate fat burning and suppress appetite.

How does omega 3 work?

Omega 3 fatty acids play a crucial role in the brain and the retina of the eyes.

Several studies have shown that omega 3 fatty acids can have protective effects against all kinds of diseases, such as breast cancer, depression, ADHD and various chronic inflammatory diseases.

And what is the connection with losing weight?

Omega 3 can contribute to weight loss in various ways, such as reducing hunger and appetite. This can be particularly useful if you follow a strict diet and start to feel hunger.

Another way in which omega 3 can help you lose weight is by temporarily increasing your metabolism.

Research suggests that consuming omega 3 can also increase the number of calories and the amount of fat you burn during exercise.

Slimming results

A small-scale study investigated the effect of fish oil on healthy young adults. The subjects were given 6 grams of fish oil per day for 12 weeks. The metabolism of the participants increased by almost 4% at the end of the study.

Similar results were found in another study.

Healthy older women had to take 12 grams of fish oil per day for 3 months. It turned out that the metabolic rate had increased by about 14%, which corresponds to the burning of 187 calories a day.

Fish oil supplements appear to be particularly effective in combination with sport and physical activity.

Research shows that women who were given 3 grams of fish oil per day for 3 months burned up to 27% more fat when they were physically active.

However, other studies have shown that omega 3 does not affect the energy source (carbohydrates or fats) used during exercise.

So more research is needed before strong conclusions can be drawn.

Possible side effects

Fish oil with omega 3 fatty acids is considered safe. Daily doses of 300 to 3000 mg were used under the most recent studies.

According to the US Food and Drug Administration (FDA), the intake of omega 3 fish oil is considered safe if the daily dose does not exceed 3,000 mg per day.

However, the European Food Safety Authority (EFSA), the European equivalent of the FDA, considers the daily intake of up to 5000 mg from supplements as safe.

Be careful with the type of fish oil supplement that you take. Some supplements are rich in vitamin A, which in large quantities can be harmful to children and pregnant women.

Where can you buy it?

Omega 3 capsules are for sale at various drugstores, but can also be ordered easily via the internet.

Omega 3 Fish Oil Capsules  
Buy these here:  Omega 3 Fish Oil 1000mg


Omega 3 fatty acids occur naturally in salmon, mackerel, herring and tuna.

To get the health benefits of omega-3 fatty acids, I advise you to eat oily fish at least twice a week. If you do not like oily fish, consider taking a supplement such as krill oil.

To get the most health benefits from omega-3 supplements, it is important that you choose one that consists of at least 50% of EPA and DHA.

Another option is fish oil, but you can buy it. Are you a vegetarian? Then you can take algae oil.

# 2: green tea extract – My personal favorite

green tea extractGreen tea is made from the leaves of the camellia sinensis, a tea plant.

It is rich in bioactive substances such as flavonoids (antioxidants) and catechins.

Why is green tea extract a popular ingredient that occurs in many slimming tablets?

This is because multiple studies have shown that the main antioxidant, epigallocatechin gallate (EGCG), can support fat burning.


How does green tea extract work?

In order to burn fat, it must first be broken down in the fat cell and transported into the bloodstream. The active ingredients in green tea can support this process by stimulating the effects of some fat-burning hormones.

The main antioxidant in green tea extract, EGCG, can actually help to inhibit an enzyme that breaks down norepinephrine. When this enzyme is inhibited, the amount of norepinephrine increases.

This hormone is used by the nervous system as a signal to the fat cells and tells them to break down fat.

Therefore, more noradrenaline leads to a stronger signal that is sent to the fat cell and causes more fat to be broken down.

Fat enters the bloodstream and is available for use as energy by cells that need it, such as muscle cells.

Slimming results

In a study, 12 healthy men were subjected to a 30-minute cycling training.

The group of men who took the green tea extract burned 17% more fat than the men who did not receive the supplement.

This suggests that green tea can stimulate fat burning.

Another study that lasted 2 months showed that green tea increases fat burning, both during exercise and during rest.

Although most studies were of very short duration (1 to 3 days), there is also some evidence that the metabolism-enhancing effect of green tea extract persists in the long term.

In a study of 60 obese participants, the group who took green tea extract lost 3.3 kg and burned 180 calories more per day after 3 months.

Other studies are more reserved when it comes to green tea and increasing the metabolism. This indicates that the effect of green tea extract may vary per individual.

Possible side effects

Green tea extract is generally well tolerated and is considered safe. It contains some caffeine and can cause symptoms in people who are sensitive to caffeine.

Where can you buy it?

Green tea extract supplements are available at various drugstores, but can also be ordered easily via the internet.

Green Tea supplement





Buy these here: Green Tea supplement

I personally like Unicity Matcha Focus!! If you interested in this product then please contact me for info on where to order/buy this product?


Several studies have shown that green tea extract stimulates fat burning and can cause fat loss, especially around the abdominal area.

It can even reduce appetite.

Keep in mind that green tea extract really helps with weight loss if you also follow a healthy diet and make time for physical exercise.

# 3: glucomannan



Glucomannan is a water-soluble fiber that is found in the root of the elephant yam, also known as the konjak plant.

Glucomannan absorbs water and becomes gel-like, while it contains few calories or nutrients.

It starts in your stomach and promotes a feeling of fullness, so you eat less food.



How does glucomannan work?

What makes Glucomannan so unique is the amount of water it can absorb to form a gel.

It absorbs so much liquid that if you drop a glucomannan capsule into a small glass of water, the entire contents will turn into syrupy, gel-like substance.

If we can believe the ads, this revolutionary slimming pill will help with losing body fat. All this without any change in diet or exercise.

Do we have to take these statements seriously? Let’s look at the research results.

Slimming results

Glucomannan has been shown to reduce blood sugar levels and improve cholesterol.

Because it is a fairly powerful form of dietary fiber, it is also a very effective remedy for constipation.

There are also studies that show that their use in combination with a healthy diet can help with weight loss.

Three studies in humans have shown that glucomannan, combined with a healthy diet, can help people lose 3.6 to 4.5 kg within 5 weeks.

Possible side effects

The use of glucomannan as a slimming pill can cause bloating, flatulence and soft stools.

It is important to take glucomannan about half an hour before a meal, with a glass of water.

Where can you buy it?

The slimming tablets can be bought at various drug stores, but can also be ordered easily via the internet.

Glucomannan old design


Buy these here: Glucomannan






Glucomannan can help people lose weight as a slimming pill (in combination with a healthy diet). It can also lower blood sugar levels, blood cholesterol and triglycerides and is very effective against constipation.

Do not expect the fat to melt away with glucomannan if your unhealthy diet remains unchanged.

# 4: green coffee extract

Green coffee extractsGreen coffee extract comes from coffee beans that have not been roasted. In addition to caffeine, coffee beans contain chlorogenic acid (CGA) and anti-oxidants.

These two substances are believed to help with weight loss by stimulating fat burning and increasing metabolism.

Burning coffee reduces the chlorogenic acid content. That makes raw coffee beans healthier. Green coffee beans are in fact coffee beans that have not yet been roasted and processed.

Chlorogenic acid is not only found in coffee beans. It is also in potatoes, peaches, pears, apples, strawberries, blueberries, etc.

How does green coffee extract work?

The biggest effect of chlorogenic acid is a reduced blood pressure. Regular consumption of food containing chlorogenic acid also appeared to reduce the risk of gallstones if the daily intake is high enough.

With long-term intake, it can reduce glucose intake in the intestines. This can possibly lead to weight loss. Caffeine in green coffee beans can increase fat burning.

Slimming results

It is certain that green coffee extract can help lower blood sugar and improve blood pressure. It is an antioxidant, so it helps prevent free radicals and cellular damage.

Maybe it can help with weight loss, but the real powerful evidence is not (yet) available.

Several studies in humans have shown that the extract of green coffee bean can help with weight loss, but the results were not spectacular.

A review study shows that participants who took the weight loss pill lost up to 2.5 kg more body weight than the placebo group.

Possible side effects

Green coffee extract can give the same side effects as caffeine. The chlorogenic acid in it can also cause diarrhea, and some people may be allergic to green coffee beans.

Where can you buy it?

The slimming pill is for sale at various drugstores, but can also be ordered easily via the internet.

Green Coffee Extract capsules



Buy these here; Green Coffee Extract capsules




Green coffee bean extract can cause a modest weight loss, but keep in mind that many of the studies are sponsored by companies that want to promote their own products in this way.

Adding green coffee extract to your diet can not hurt, but do not count it as a panacea to stimulate fat burning.

# 5: Orlistat (brand names Xenical or Alli)

OrlistatOrlistat is a medicine and is marketed in most countries.

It can be obtained without prescription in the United States and the United Kingdom.

It has mild blood pressure lowering properties, but the main effect is that it reduces the amount of fat that is digested in the intestines.


How does Orlistat work?

This slimming pill works by inhibiting the breakdown of fats in the intestine, so you take fewer calories from fat (1 gram of fat provides 9 kcal).

Slimming results

Clinical studies have shown that Orlistat indeed causes a modest weight loss, provided that it is taken for some time.

It prevents the absorption of about 25% of the fat in food.

A review study examining 11 studies shows that the use of Orlistat leads to 2.7 kg more weight loss compared to a placebo.

Orlistat has also been shown to slightly lower blood pressure and reduce the risk of type 2 diabetes by 37%.

Possible side effects

This drug can cause side effects on the digestive system, including flatulence and liquid and frequent stools. It can also contribute to a deficiency in fat-soluble vitamins, such as vitamin A, vitamin D, E, and K.

To minimize the side effects, it is recommended to follow a low-fat diet while using Orlistat.

Where can you buy it?

Orlistat has been available without a prescription since 2006 in the United States and the United Kingdom. In most other countries it is only available on a doctor’s prescription from the pharmacy.

Orlistat 60mg



Buy these here: Orlistat 60mg





Users of the drug lose 1.8 to 2.7 kg more body weight per year than non-users. There is also usually a mild improvement in blood pressure.

Orlistat works as a weight loss pill, but for real weight loss results, it should be combined with diet and exercise.

Interesting to mention is that research has shown that a carbohydrate diet is just as effective as a low-fat diet combined with Orlistat slimming tablets.

# 6: meratrim

meratrim-supplementMany medications and supplements that are used for weight loss are often accidentally discovered.

This was also the case with Meratrim.

Meratrim is a combination of two plant extracts that can change fat metabolism.

The primary ingredient is the Sphaeranthus indicus plant.

The flower of the plant has been used in traditional Indian medicine for centuries.

The second ingredient is the mangistan plant (another name is garcinia mangostana).

This species is from the same family as garcinia cambogia and is a fairly versatile plant.

The inside of the fruit is often eaten, while the dried cost can be used to make it a black dye.

The bark is used to treat dysentery (a heavy form of diarrhea).

In Meratrim, extracts from these two natural herbs are combined in a ratio of 3: 1.

How does Meratrim work?

Meratrim is said to make it harder for fat cells to multiply.

Meratrim would also help fat cells to burn stored fat and reduce the amount of fat that fat cells absorb from the bloodstream.

Keep in mind that this test was done in a test tube study.

What happens in a human body can often be totally different from what happens in isolated cells.

Slimming results

So far only one research has been done on Meratrim.

A total of 100 obese subjects (23 men and 77 women) were placed on a strict diet of 2000 calories, with Meratrim or a placebo.

The participants were instructed to walk for 30 minutes a day.

Meratrim group: participants took 400 mg of Meratrim 30 minutes before breakfast and dinner (a total of 800 mg).

Placebo group: the placebo group instead took 400 mg of placebo at the same time.

After 2 months, the Meratrim group lost 5.2 kg of body weight and lost almost 12 cm in the waist. Participants also had a reduction in blood sugar levels, cholesterol and triglycerides.

The placebo group lost 1.5 kg body weight and 6 cm in waist circumference.

In short, the Meratrim group lost 3.5 times more body weight and twice as much fat from their drug compared to the placebo group.

These are impressive results, but the bad news is that the research was sponsored by InterHealth, the company that produces and sells Meratrim.

Of course, this does not mean that the research is useless, but it is important to keep in mind.

It is known that sponsored research can influence the research results.

Possible side effects

No side effects were noted in the study. 800 mg of Meratrim was used per day in the study.

Where can you buy it?

The slimming pill can be ordered via the internet.



Buy these here: Meratrim Fruit and Flower Capsules, 400mg, 60 Count


Meratrim could be a useful tool to accelerate weight loss in the short term. But it must be taken into account that the study lasted only 8 weeks and was sponsored.

It is unclear whether the slimming pill will also have an effect in the long term. And as always with slimming pills, you will only see results if you make a lasting change in lifestyle and eating habits.

# 7: synephrine (Citrus Aurantium)

Synephrine-Citrus-AurantiumAt the turn of the century, most weight loss tablets consisted of a combination of caffeine and ephedrine.

Ephedrine was not yet banned in that time and very popular as a weight loss product.

It stimulated fat burning, but also had side effects with harmful effects (including high blood pressure and cardiac arrhythmia).

Synephrine is related to ephedrine, but less powerful. This substance is found in oranges at a very low concentration, and is extracted from unripe oranges by means of a drying process.

How does synephrine work?

Synephrine increases the energy level, reduces appetite and can temporarily increase the metabolism.

Slimming results

Little research has been done on synephrine, and ephedrine has been shown to help with weight loss.

Synephrine increases (like ephedrine) the energy consumption in the resting state.

A study shows that synephrine has an effect on resting metabolism, blood pressure and heart rate. Mood swings were also observed among the participants.

The most striking aspect of this study was that synephrine, especially in combination with naringin and hesperidin (bioflavonoids), works well as a weight loss pill.

Possible side effects

Like ephedrine, synephrine can have serious side effects related to heart disease. It can also be addictive.

Where can you buy it?

Synephrine can be ordered as a slimming pill via the internet.

I didn’t include a link. (See Conclusion)


Synephrine is probably effective for weight loss, but more research is needed for this. This slimming pill also has side effects, so caution is advised.

First, consult the doctor if you want to use synephrine.

Slimming tablets combined with diet and exercise

It may surprise you that there are so many different popular weight loss supplements on the market that are hardly supported Eating and Exerciseby scientific research.

Good marketing and sky-high expectations can do a lot with a weight loss product.

They are just a handful of slimming tablets that have proven to stimulate fat burning and support weight loss.

That said, the slimming tablets that do work are far from ‘miracle pills’.

It is important to realize that no slimming pill magically causes fat burning, as long as you live unhealthily and barely move.

Ultimately, no diet pill or weight loss supplement can compensate for an unhealthy lifestyle.

Slimming tablets should be more an addition (not a replacement), just like supplements.

Only in combination with a healthy diet and sufficient physical activity can a weight loss supplement really be effective. And only under these conditions can you expect to lose and maintain your target weight.

Finally, do not start taking weight loss pills if you have health problems. In that case always contact your doctor first.

What are your experiences with slimming pills? Leave a comment below with your opinion on weight loss supplements.

Important: Leave your reaction and any additions below.

If you like this blog, share it with your friends, customers, colleagues – Tommy



Scientific Benefits of Mindfulness!!


Scientific Benefits of Mindfulness

Mindfulness: being aware and synchronized with your environment

Mindfulness is being aware of yourself and staying in sync with your environment. This is often characterized by crossed legs, hands with the palms up on the legs, eyes closed, in complete silence.

Mindfulness-acceptance-awareness-Present momentThere are different definitions of mindfulness. Another definition is: focused energy in peace and quiet regardless of the physical position regardless of the environment. Mindfulness is a practice that we can all use in our hurried and stressful lives.

Science has discovered that the benefits of mindfulness-based meditation can be phenomenal.

The very old practice of meditation, especially mindfulness meditation, has gained more and more popularity. More and more adults and children are doing it regularly. The health benefits can be enormous.

Mindfulness is the old practice to connect body and mind and to become more aware of the moment. There are various meditation styles, the most popular are:

  • Focused attention (Vipassana)
  • Transcendental meditation
  • Zhi Neng or Chi Neng Qigong (meditation in motion)
  • Guided meditation
  • Yoga
  • Mindfulness

Most techniques originated from a religious or a spiritual context. But the present practice falls outside the traditional practices.

Mindfulness is a specific approach that can be used on its own or in combination with other meditation techniques.

What is Mindfulness

Mindfulness is usually defined as “attention in a special way, in the moment, not judgmental”. Mindfulness meditation has been extensively studied in health studies. In the scientific literature, you can find it as Mindfulness-Based Stress Reduction (Mindfulness-Based Stress Reduction / MBSR) or Mindfulness-Based Cognitive Therapy (MCBT). Both are meditation training methods.

Benefits result from stress reduction

Mindfulness seems to help in a broad spectrum of health and mental conditions. It is not entirely clear yet, but the general relationship seems to be stress reduction.

Be in the momentStress has a major influence on the functioning of the brain and body. Mindfulness reduces stress and therefore, among other things, brain and hormonal reactions in the body.

This is important because many diseases are caused or exacerbated by stress. According to the scientists, this is the key for the many benefits. My view is that stress takes a huge amount of energy from people, both physically and mentally.

When you have less stress, you have more energy left to heal as well as to focus your mind on what you want to achieve.


  1. Mindfulness relieves pain

If you suffer from neck, back, shoulder and other physical complaints/pains, it is likely that part of the pain is between the ears (according to a study published in April 2011 in the Journal for Neuroscience).

rest and pain - meditation and pain

The research showed that doing 80 minutes of mindful meditation can reduce pain by half. This research supports another study conducted by the University of Montreal, of which 13 Zen meditators were investigated.

All meditators had at least 1000 hours of exercise on it. They were compared with a group of non-meditating people to discover whether the practice of regular meditation could change the perception of pain. Zen meditators have a higher pain threshold than people who do not meditate.

2. Mindfulness improves our sex life

Mindfulness improves our sex lifeThis is done by bringing your thoughts back into the moment. The research, published in the Journal of Psychosomatic Science, found that mindfulness meditation training, in which the thoughts are brought back in the moment, can help the woman to improve her sexual experience (and also in the man).

Often a self-deifying internal dialogue occurs in the mind of the woman, which prevents her from enjoying the sexual experience to the full.

HBO women who meditate are more excited by viewing erotic photographs than those who did not meditate.

3. Mindfulness makes us smarter and improves decision-making

A UCLA study published in 2012 in the Journal “Frontiers in Human Neuroscience” found that people who meditated over a Mindfulness makes us smarter and improves decision-makinglonger period of time have a greater amount of gyrification, or simply put it, have more folds in the brain cortex than people who do not meditate.

The extra fold, an ie larger surface area of the brain, enable the meditators to process information much faster than others and avoiding being stuck in the past.

As a result, the thinking process is not disturbed and you come to decision making more quickly.

With only 15 minutes of practicing a focused meditation, you can get yourself out of your thoughts, make judgments, remove prejudices from your brain and help you to think clearly.

4. Mindfulness improves the mood

Mindfulness improves the moodA group of marines, who were preparing to be sent, spent 2 hours a week on mindfulness meditation for a period of 8 weeks.

The group showed significant improvement in mood and working memory compared to marines who had not meditated.

The investigating scientists saw that practicing mindfulness meditation in extremely stressful and emotional situations, such as a war, led to more alertness without much emotionality.

It provided, as it were, a mental weapon kit.


5. Mindfulness increases the capacity to feel empathy and activity for others

Despite the violence that tears up his country, the Dalai Lama always remains friendly and full of compassion.

The secret to this is that the unshakeable grandeur of the banished Tibetan Leaders is probably anchored in his mindfulness meditation.

Regular mindfulness practicesA study conducted by the Northeastern University College of Science showed that even after a short meditation intervention the participants showed 50% more compassion.

In another study published in 2008 in the PLOS ONE journal, the brain of experienced and undiscovered meditators after a compassionate meditation of Tibetan leaders showed more activity in the brain regions of empathy.

Mindfulness increases resilience and balance

Richie Davidson, a neuroscientist, and Paul Ekman, one of the world’s greatest researchers in the field of emotions, have conducted a series of studies on the right hand of the Dalai Lama; Lama Oser – a European monk has more than 30 years of meditative experience.

The researchers found that Lama Oser’s left and right prefrontal cortex activity ratio (measured with an MRI scanner and compared with a sample of 175 people) shot quite literally out of the graph. His prefrontal cortex activity ratio asymmetry gave rise to insane levels of balance, well-being and resilience to setbacks. This was largely all attributed to his discipline of mindfulness.

6. Mindfulness against anxiety and depression

Mindfulness against anxiety and depressionMindfulness has a direct influence on mental health. The evidence is the strongest for anxiety disorders and depression. Two of the most common mental health disorders.

Anxiety disorders

Anxiety disorders can cause chronic excessive and often uncontrollable worries. Unfortunately, in 60% of cases, this is not solved with conventional techniques of medication and psychotherapy. Research indicates that mindfulness can help.

In a clinical trial, 89 patients with anxiety disorders were divided into two groups. One group did an 8-week MBSR program, while the other group received 8 weeks of stress management training. Members of both groups already showed improvement in one or more sessions. The MBSR group showed the greatest improvement. Other studies clearly saw improvements, especially in mindfulness in addition to the use of medication.


Clinical depression is a complex disorder characterized by depression and avoidance of social contacts and activities. Conventional treatment includes medication and psychotherapy. Unfortunately, there is a lot of relapses or patients do not stick to the medication regimen. Mindfulness can prevent relapse for those who do not want maintenance medication (antidepressants).

Depresions and Mindfulness'In a study there are three groups of patients who participate: 1 placebo group, which slowly reduced its medication and received placebo pills instead, 1 group that gradually reduced antidepressants and received an 8-week Mindfulness Cognitive Therapy program (MBCT) and 1 group that had been deprived of its depression and administered a maintenance dose of antidepressants (under clinical supervision).

Compared with the placebo group, the other two groups showed a reduced risk of relapse. Take into account that the mindfulness group no longer received medication. Data from several studies show that treating patients with mild depression with antidepressants and mindfulness are similar. In no way is it that people with depression have to stop taking their medication. Everything must be done under the supervision of the treating experts.

  7. Mindfulness and Slimming

Obesity has more than doubled in the last 3 decades. More and more research is being done into prevention and the Mindfulness and Slimmingtreatment of obesity.

Mindfulness is promising. It helps reduce stress and especially overeating due to stress. By mindfulness, you can better distinguish between hunger and satiety (mindful eating).

However, there are still no clear conclusions to be drawn regarding mindfulness. More research needs to be done.

A clear positive result has been observed in people who are obese but have not yet achieved a result in people who are overweight.

Mindfulness and Metabolic Syndrome Risk Factors

The metabolic syndrome is a collection of symptoms that increase the risk of cardiovascular disease and diabetes.

You have the metabolic syndrome when:

  • Signs of Metabolic SyndromeYour waist size is more than 102 cm in men and more than 88 cm in women
  • High triglyceride level
  • Low HDL cholesterol
  • Increased blood sugar
  • High blood pressure

Observation has shown that the metabolic syndrome is unusual among those who engage in mind-body exercises, including mindfulness.

Small clinical studies have investigated cause-effect in the relationship between metabolic syndrome risk and mindfulness. An improvement was observed in the metabolic syndrome in studies in which body weight was reduced.

In a study involving 194 obese adults, a group received diet and exercise (training) advice and the other group received the same advice and a full day mindfulness retreat. The mindfulness group showed significant and much greater improvements in cholesterol and triglyceride levels after 18 months.

8. Mindfulness improves the attention to tension and focus

The apparent nonsense Zen exercise of “thinking about not thinking” has shown that you can increase your attention span Mindfulness improves the attention to tension and focusby freeing the mind from distractions.

In 2008, a study was published in the PLOS ONE news journal, of a Zen meditation training in which the person is alert and aware of his posture and breathing while ignoring all errant thoughts.

The research discovered various activities in the brain connected with spontaneous thought outbursts and wandering spirits. It was found that the brain returned to “Zen mode” more quickly despite a rather lengthy distraction.

Faster than with people who did not do meditation training. The ability of people to keep the focus and attention on a boring stimulus improves considerably with mindfulness.

9. Mindfulness slows down the degenerative process

A pilot study led by researchers from the Beth Israel Diaconessen Medical Center suggests that the positive changes in the Mindfulness slows down the degenerative processbrain related to mindfulness meditation (stress reduction) may be the answer to delaying age-related disorders, such as Alzheimer’s disease and dementia.

Alzheimer patients, who participated in an 8-week mindfulness-based stress reduction program, showed less cognitive decline than the second group that did not participate in the program.

Even better was that the group that participated in the program reported a higher level of well-being, which also helps recovery/healing.


10. Mindfulness meditation and the gut microbiome

For the meaning microbiome see here (; microbiome is the genetics of all bacteria in the human body. The human body is full of bacteria. The collection of all bacteria is the human microbiome, generally found in the intestines. Changes and imbalances in the microbiome are one of the causes of inflammation, weakened immunity and possibly weight gain. Small early studies on humans have established a link between psychological stress, stress hormones and changes in the composition of the micro bacteria.

In theory, this means that mindfulness-based stress reduction can be a way to prevent negative changes in the microbiome. This is a conclusion that can be drawn from studies with mice that were placed in stressful circumstances. Increased stress seems to dramatically change the type of bacteria in the intestines of mice, as could be observed repeatedly. Interestingly, the change in the bacteria did indeed increase the inflammatory factors in the blood. This is a very important implication for many health conditions. In order to draw clear scientific conclusions, more research needs to be done. It is almost certain that psychological stress leads to changes in the human microbiome, weakening immunity and is also responsible for several diseases.

Irritable Bowel Syndrome (IBS) or Irritable Bowel Syndrome (IBS)

irritable bowel syndromePDS is a common health problem that occurs in 15% – 25% of people (10% of the world’s population). The exact causes are unknown, probably it is several factors that lead to PDS. Imbalance in the gut microbiome, stress and other psychological issues are assumed to be triggered.

Looking at the influence of mindfulness on all the triggers makes it particularly likely that mindfulness PDS will help patients with recovery. A study of a group of 43 patients showed that the group that received mindfulness training realized a stronger reduction in symptoms than the group that received standard medical treatment.

These improvements in recovery were still present after 6 months. Other small studies have shown that 30 minutes of mindfulness helped with PDS symptoms. However, the studies were not really scientifically arranged. Nevertheless, a significant indication that mindfulness helps.

11. Mindfulness improves creativity

The two main issues that have to do with determining creativity level are:

Divergence in thinking (coming up with many ideas) and convergence in thinking (bringing the ideas together in a brilliant concept).

Scientists at Leiden University, led by the Cognitive Psychologist Lorenza, studied the effects of two types of meditations on divergence and convergence. They found that through mindfulness meditation both divergence and convergence were significantly improved. Interestingly, the type of meditation had an effect on what type of thinking creativity was improved. For example, free association meditation improved divergence more than focused attention meditation.

  12. Mindfulness reduces the feeling of loneliness

Mindfulness reduces the feeling of lonelinessA study at the Carnegie Mellon University led by J. David Creswell scrutinized 40 adults. They discovered that after 30 minutes of meditation per day for 8 weeks, the feeling of loneliness diminished.

This is important because reduced feelings of loneliness coupled with increased compassion and resilience can lead to an incredibly happy, happy and fulfilling meaningful life.

What Creswell wants to remind us: “It is as important to train your brain as training your biceps in the gym”.

13. Mindfulness Meditation and Pregnancy

Stress during pregnancy has been linked to negative health outcomes such as pre-eclampsia (, high blood pressure, low birth weight. Small studies have shown that mindfulness during pregnancy can reduce stress. In a study of 74 pregnant Indian women (squaws), the participants who did mindfulness sessions twice a week for 5 weeks experienced much less stress than the control group. This suggests that mindfulness can have very positive effects on the daily stress that is experienced.

14. Mindfulness meditation and cancer

In 2012 there were 14.1 million new cases of cancer worldwide. The number of new cases is expected to increase by 68% until 2030. Mindfulness has shown to realize significant improvements in symptoms and side effects in the treatment of cancer. This includes, among other things, stress, anxiety, depression, vitality, fatigue and sleep levels. Studies show that mindfulness can counter the progression of cancer, particularly in breast cancer. How this works is still under investigation, but stress reduction seems to play a key role.

Research with three groups of cancer patients, a group of 53, and two groups of 26 patients showed that the control group had much shorter telomeres than the groups treated with mindfulness and with supportive expression therapy. Telomeres protect the structure of the DNA ( Short telomeres are associated with disease progression and increased mortality (in breast cancer and leukemia).

Although a large number of promising results have been achieved, it is still true that this is a young field of research.

The normal life

Mindfulness in your daily lifeIt is a very busy and busy world. You fold the laundry while keeping an eye on the children and watch the TV with the other eye. You plan your day while listening to the radio and on your way to work. You eat while you meet.

You are in a hurry to do all your tasks and finish.

You lose the connection with the moment – do you remember how the food tasted, was it good?

You miss all the feelings that are connected to the individual moments. Did you notice if you were equipped this morning or that the apple trees were in bloom?

Mindfulness focuses on your attention with “intent” at the moment.

Start yourself with mindfulness

For the beginners, I refer to my previous blog for an exercise to start with mindfulness.

Some types of meditation require concentration, rehearsal of a sentence or focusing on a feeling or breathing, where you let go of the many thoughts that come up, without paying attention to it. Concentration meditation, just like other activities such as Tai Chi, yoga, Zhi Neng Qigong, can bring about a relaxation reaction. This, in turn, is very important for the way your body and mind respond to stress.

Mindfulness meditation builds on concentration exercises.

How it works:

  • Go with the flow: In mindfulness meditation, when you concentrate, see the flow of thoughts, emotions, body sensations without judging good or bad.
  • Focus: You will also experience external observations, such as sounds, images, touches that are part of the experiences in the moment. The challenge is not to hook on an idea, emotion, sensation or get caught up in thoughts of the past and the future. Instead, you look at the coming and going of thoughts in your mind and discover which mental patterns are a sense of well-being or suffering.
  • Stay in it: Sometimes the process does not seem to relax at all, but over time it provides stronger feelings of happiness, joy and self-awareness as you begin to feel more comfortable, with a broader field of experiences and sensations.
  • Practice acceptance: Above all, mindfulness is about accepting everything that comes up in your consciousness at every moment. It is also a kind of forgiveness for and of yourself.
  • Very gentle steering: When your mind wanders into planning, daydreaming, or criticism, then observe where it went and send it gently back into the sensations of the moment.
  • Do and keep doing: If you missed your planned meditation session, just restart. By practicing accepting your experiences during meditation, it becomes easier to accept what comes your way during the day and to accept it for the rest of the day.

Informal mindfulness

Informal mindfulnessIn addition to formal (regular form of) meditation, you can also practice mindfulness in a more informal way.

You can do that by focusing your attention on your sensations from moment to moment during your daily activities. This is done by the opposite of multitasking, ie single-tasking.

You do one activity at a time and you give it your full attention and attention. For example, while you are flossing your teeth, petting the dog or eating an apple, it is difficult, also slowing down the process and the quality of the process.

You are not totally or not at all in the moment, while it is all your senses in charge.

Learn to stay in the moment

A less formal approach to mindfulness can also help you stay in the moment and fully participate in your own life. You can, therefore, take every task to practice informal mindfulness.

Whether you’re eating, showering, walking, touching your partner, or playing with your child or grandchild, stay in the moment and devote yourself completely to that task and feel and experience all the sensations of the moment.

The following points can help you:

  • Start by bringing your attention to the sensations in your body
  • Breathe in through the nose, allowing the breath into your lower abdomen. Let your abdomen completely expand.
  • Now exhale through the mouth
  • Notice and perceive the sensations of every inhalation and exhalation
  • Proceed slowly with your task with full open feeling and perception
  • Let your senses work fully. Note each image, every touch, every sound, every scent so that you can fully enjoy the sensation and enjoy it.
  • When you notice that your mind is wandering off from your task you are doing, gently bring your attention back to the sensations of the moment.

Start with mindfulness meditation

I assume that, if you were not convinced, you now see the usefulness of mindfulness through all scientifically proven results or the combination of these with other forms of meditation that you were already doing.

Start with mindfulness meditation

Invest in yourself

The effects of mindfulness meditation are increased as you do it more; the more you do it the stronger and better the result. For a lot of people, it takes about 20 minutes before the mind comes to rest.

When you’re ready for more, Jon Kabat-Zin, Professor Emeritus, founder and former director of the Stress Reduction Clinic at the University of Massachusetts Medical Center, advises 45 minutes of meditation for at least 6 weeks.

In the beginning, you can, of course, do shorter periods and slowly expand to longer periods of meditation.

More techniques for stress reduction

Behalve mindfulness zijn er meer technieken die snel leiden tot stressreductie en ondersteuning van heling en het voorkomen van ziekten zoals Neuro Emotionele Integratie, Emotionele Balans, Omega Health Coaching, systemen waarin diverse werkende factoren zijn opgenomen, waaronder ook de effecten van mindfulness. Geleide meditatie, zoals bovenin dit artikel genoemd, heeft empirisch veel positieve resultaten opgeleverd.

Check out: Meditation and Psychotherapy: A Professional Training Course for Integrating Mindfulness into Clinical Practice

Healthy food for children: 9 ways to make it fun!

Healthy food for children: 9 ways to make it fun!

kids cooking together is fun

Healthy food for children is important. It causes them to grow, helps the brain develop and it helps against getting overweight. That sounds nice, of course, but having kids eat healthily is not always easy. How to teach children how to eat healthily and keep it fun!


1. Set a good example

Do you want your children to eat healthy? Then give the good example yourself. Because, kids copy the behavior of their parents. For example, do not skip your breakfast in the morning. It gives you a good start of the day, so that you have the energy to undertake activities. It also ensures that your blood sugar level remains stable.

2. Provide variation

Back to schools lunchbox ideaBy making a variation in the different meals and snacks, you help children to get all the necessary nutrients.

From proteins, minerals and vitamins to fibers, carbohydrates and fats. Moreover, varying products ensures that children get to know different vegetables, fruit types and the like.

Finally, you also keep it exciting and tasty.

For example by repeatedly feeding other food items in the daily lunch box.

3. Make healthy food attractive

Bento spring tulips

It is not just about letting your children taste and smell different things.

The presentation is also important. Just look at unhealthy food like cookies, candy, chips and the like. That often looks super attractive. And that is not for nothing.

Make use of it and serve healthy food for children as delicious as possible. Play with colors. Make fruit and / or vegetable skewers. Cut out vegetables with cookie shapes or serve a meal as a painting that you have prepared with attention.

4. Explain why healthy eating is important

Are your children a bit older? 6 or 7 years? Then you can explain in a simple way why healthy food is important for children and adults.

5. Do your grocery shopping together

webmd_photo_of_family_shopping_fresh_produce_aisleDo you want to prepare healthy food for children? Then regularly do shopping with your kids together.

At the farmer, at the market or (organic) supermarket. It is a fun and good way to get acquainted with healthy (fresh) products with ease.

Have your children choose a new or unknown product every now and then. Naturally justified.

Or say what you are going to eat and ask if they can look for the ingredients together.


6. Let your child help with preparing food


Let your child help with preparing foodInvolve your children in preparing the meals.

Let them wash the vegetables, weigh products, cut fruit into pieces, stir in the pans, cover the table and so on.

For example, baking a healthy pizza or making ice creams together are also ways to teach children how to eat healthy and tasty at a young age.


7. Try new things

Children often do not like all foods.

Do not let that stop you from cooking what you want. Encourage your children to taste Try new foodswhat is on the plate. In addition, stimulate their taste buds by regularly cooking new dishes and putting other products on the table.

Do your children not like it?

Do not get mad.

Punishment often works counterproductive.

Prefer to say that it takes a while before you want something.

Approach it positively.

Give compliments and keep going.

At a certain moment the food is getting better and easier.

8. Eat together at the dinning table

Family eating together at dinner tableCalm and regularity there are children sailing.

Therefore, preferably eat at fixed times. Do that together at the table and eat with attention.

Without distraction from TV, tablet, smartphone and the like.

Just create a wonderful moment of peace for you together.

That is also part of a healthy lifestyle and a healthy diet for children.


9. Prohibiting does not help

say no to junk foodIs your child fond of cookies, candy or chips?

Then you can of course prohibit that. But, approach it differently. Make agreements about when you go home.

For example in the weekend on Saturday evening or Sunday afternoon and then make a fun happening.

Serve a tasty cake with the tea or choose a bowl of chips with a glass of juice.

Also try healthy alternatives. Who knows, kids might like it.

wanna have this while you can have these

More about healthy food for children

There are still plenty of ways to think of for your children to eat healthier.

For example, by choosing responsible snacks and serving healthy thirst quenchers as water or tea.

Sufficient and good sleep is also good for your hunger and satiety. Because, are you sleeping too little?

Then you are more hungry.

Oh yes, and do you get your children at school, while playing with friends or a birthday party sweets, snacks and such?

Do not make it too difficult for yourself. It is almost impossible to ban that. Choose healthy food for children at home.


Important: Leave your reaction and any additions below.

If you like this blog, share it with your friends, customers, colleagues – Tommy







Samsung Gear Sport 2018 Test Review and compare with Garmin and Polar

Samsung Gear Sport 2018 Test Review and compare with Garmin and Polar

Samsung Gear Sport WatchThe Samsung Gear sport is even smarter than before, with pulse heart rate measurement, activity tracking, GPS and of course the extensive communication with your Android phone. As a combination between the old Gear S3 and Gear Fit 2, you choose with the Samsung Gear Sport the best of Samsung in 1 smartwatch.


A smart and beautiful smartwatch with the best of Samsung

The round, smart clock of the Samsung Gear Sport gives you the freedom to forget your phone. Not only does he measure a lot, you also use it for messages, social media, calling and much more. View the Gear Sports offer!


They had to pull out all they had in mind for the Samsung Gear Sport to keep going/running ahead. He had to be smarter, more comprehensive, more comfortable, easier to operate, more reliable heart rate measurement and a better processor, working memory and storage capacity had to be expanded. In fact, Samsung had to adjust everything to beat the intense competition from Garmin, Polar, Fitbit and of course the arch enemy Apple (Watch).

Samsung Gear Sport WatchGPS

The Gear Sport has just like the old Gear S3 GPS in the clock so you use it for running, cycling, skating, etc. This frees you and you can also record your ride without bringing your phone on your favorite bike ride or your other sports workouts (as of course also running).

Samsung Gear Sports WatchStandalone

This GPS unit ensures that you can keep track of all routes while exercising, without having to bring your phone. That makes sports freer and therefore more beautiful!


Not just for Samsung

Your phone does not necessarily have to be a Samsung, because the Gear Sport connect with all newer Android phones. Do you have an iPhone? Then it is a shame and you do not have much. This ‘stand-alone’ use is ideal for my running tours, many smartwatches do not have this. With this, he really has an advantage in my eyes.

Operating system

A good smartwatch starts with a faster and better operating system than the old S3. For this, the Samsung chooses with its smartwatch its own operating system Tizen. The developers are given the opportunity to indicate which resolution their app will run. For example, you can choose 216 by 432 pixels (just like the Gear Fit 2 Pro) or 360 by 360 pixels for example. If you opt for the latter, you can then opt for the Sport.


Using the screen gives you a lot of information such as sports apps, calendar appointments, e-mails and much more. On the home screen, you can see the main app icons that lead to the more extensive applications. The fitness tracker has no control buttons on the side.

Man with Samsung Gear Sport watch


It is good to know that the Gear Sport (SM-R600) supports both Wi-Fi and Bluetooth. This allows you to pair it with your phone. This allows all information from your phone to be displayed on your Gear Sport. You can even call this smartwatch and pay via MST (Magnetic Secure Transmission) or NFC (Near Field Communication).

Perfect combination:

Samsung and Under Armor are a good addition to each other’s products, services and knowledge. In this case, this resulted in a large number of advanced fitness and sleep registration apps, the activity detection and automated motivation notifications.


A comparison of the Gear Sport goes up with a number of other smartwatches. The Garmin Vivomove HR for example.

Samsung Gear Sports watch

Versus Fit and S3

The Samsung Gear Sport is a combination of the best of the Gear Fit and the Gear S3 from Samsung. The watch plate of the Gear Sport is just like that of the Samsung Gear S 3 round but a bit smaller.


The S3, however, was ridiculously large and that is the Sport fortunately less. The diameter of the plate is still very large at 42.9 mm, but it is still an important half inch smaller.
The smartwatch is available in black, but also in bright blue. So you can choose a nice twist on the timeless, round watch plate.


The Gear Sport has an improved water resistance compared to both comparison models. As long as there are no major temperature differences, you can take a shower and even swim (water resistance rating: 5ATM). Another nice aspect is that each watch strap of 20mm fits this watch. Are you tired of blue or black? Then you just choose another band.

On the Go

Health and safety have received extra attention in this watch. For example, there is not only a airplane stand (where you get advice for stretching and stretching exercises), but also an car driving mode (where you do not get any information at all while you are on the road).

Cycling with Samsung Gear Sport

Samsung Gear Sport                                                     Specifications
Body Dimensions                                            48.8 x 42.3 x 10.4 mm (1.96 x 1.67 x 0.45 in)

Weight                                                                             43 g

Build                                                                               Stainless Steel

SIM                                                                                      No

Samsung Pay                                                                    Yes

IP68 certified                                                Dustproof and water resistant over 1.5 meters and 30 minutes

Display Type                                                 Super AMOLED capacitive touchscreen, 16M colors

Size                                                                  1.2 inches (~43.5% screen-to-body ratio)

Resolution                                                     360 x 360 pixels (~302 PPI pixel density)

Multitouch                                                                                    Yes

Protection                                                                    Corning Gorilla Glass 3

Always-on display                                                                     Yes

Rotating bezel                                                                           Yes

Platform                                                               OS Tizen-based wearable platform

Chipset                                                                           Exynos 3250 Dual

CPU                                                                          Dual-core 1.0 GHz Cortex-A7

GPU                                                                                  Mali-400MP2

Memory Card slot                                                                No

RAM                                                                    Internal 4 GB, 512 MB

Camera                                                                                  No

Sound Alert types                                              Vibration; MP3, WAV ringtones

Loudspeaker                                                                        Yes

3.5mm jack                                                                           No

Comms                                                              WLAN Wi-Fi 802.11 b/g/n

Bluetooth                                                                             v4.1

GPS                                                                                         NO

NFC                                                                                         Yes

Radio                                                                                        No

USB                                                                                           No

Features Sensors                                           Accelerometer, gyro, heart rate, barometer

Messaging SMS                                               (threaded view), MMS, Email, IM

Browser                                                                                       No

Java                                                                                              No

Qi wireless charging                                                                  Yes

S-Voice natural language commands and dictation            Yes

Sound formats                                                           MP3/M4A/AAC/WAV

Photo viewer                                                                                Yes

Voice memo/dial/commands                                                    Yes

Battery                                                                     Non-removable Li-Ion 250 mAh battery

Stand-by                                                                           Up to 48 h (3G)

Talk time                                                                           Up to 48 h (mixed usage)



The big question now of course arises: Do you have to buy it? Contrary to what you might think, I do not consider it a resounding yes. Because my answer is twofold: No, certainly not if you now have the older Gear S3. I would not buy it if you are a half or full marathon runner and really want to get all the info to improve your performance. The (admittedly more expensive) Garmin 935 or Polar V800 are really better.


Are you still there?

If you want more information on your sports watch PLUS also want to get a lot of running and sports information, then I am positive. So yes he is fine, if you do not have a (good) tracker and want to keep track of all your activities every day! The predecessors already had quite a few fans who faithfully check their stats every night and quickly walk around to get the daily 10,000 (or more) steps!

My personal opinion

When I bought the Samsung Gear Sport, I was still enthusiastic after having seen the first images and videos before. The appearance was already on and the features turned out to be a lot more than the narrow activity trackers from Garmin, Polar and Samsung itself. The fact is that no brand can compete with Samsung when it comes to a super-sharp screen with a lot of information on the large round screen.


This information will also be shown to you in a user-friendly way. This is quite a problem with the other brands and then it is all too difficult. After buying and home delivery of my Gear Sport I continued to use it and that tells me enough. He is not only beautiful on your wrist but also really super fine!


Buying something new for your hobby is always fun. Personally, I can really look forward to the postman if the package is not there yet. I now know what time he is at the door. Then I really make sure I’m there to tackle him, walk straight to the kitchen for a razor-sharp knife, pull the box open and admire the packaging. This does not take long and after some fiddling, with the opening of the box (getting rid of the sticker, leaving packaging intact) I can finally see my new purchase.

Best buy offer

This Samsung Gear Sport is even better than its predecessor. Better and nicer; you want to be seen with that!

Reliable buying

When buying online, reliability, speed and of course the best price is important. This is the best offer:




Burning belly fat With Green Smoothies!

Two bottles with Green Smoothie

Burning belly fat With Green Smoothies!

Burn belly fat with green smoothies, how about that? Green smoothies can be a great meal after a workout, for breakfast and lunch.

These types of meals are conducive to weight loss and yes you can burn belly fat with green smoothies!

Burning belly fat with green smoothies can be seen as meals that are replaced, those that are low in calories and rich in nutrients. And they keep you full for a longer time!

Do you want a lot of weight loss, or are you just struggling with those last pounds? Then burning belly fat with green smoothies is an ideal plan!

Green smoothie with apple and garbage

Belly Fat Burning With Green Smoothies, How Many Smoothies Should You Drink?

How many smoothies should you drink? Do you want to start burning belly fat with green smoothies?

If you want to consider it as a diet, two green smoothies per day are the healthiest way of this type of diet. If you drink green smoothies all day long then you have a chance that you will lose all the weight you lose when you stop.

So you want to strategically deal with your meals to reduce calories, without counting them by the way, because that is simply horrible while maintaining a healthy balance in what you eat.

And last but not least, if you only drink green smoothies in a day, then you will long for solid food and in the long run, you will not keep drinking green smoothies full.

I experienced this myself during my juice fast 30-day experiment. I only drank smoothies for ten days, but afterward, I was consumed by the desire for solid food and something I could chew.

The healthiest and easiest way to start burning belly fat with green smoothies is probably to replace both your breakfast and lunch with a green smoothie.

Then choose a healthy meal that contains little carbohydrates, with just a good piece of meat/fish and salad and/or vegetables.

Continue reading

Can a DNA test help you lose weight and live a healthier life?

DNA string

Our DNA is the main carrier of our hereditary information, it makes us unique. The more we know about it, the better we can respond to the possibilities (and impossibilities) of our body. You can now also specifically train and eat based on your personal DNA. But how does that work?

Can a DNA test help you lose weight and live a healthier life?

Everyone is different, we know that. It is therefore not surprising that some people lose weight very easily, and others strictly follow a diet without result. It is especially difficult to find a diet that suits you and have results. Perhaps the key is in your DNA. At least, that is what some companies want you to believe. With DNA dietary tests you would know exactly how to lose weight and get a tailor-made diet. Does that really work?

The link between your genes and nutrition is certainly discovering scientists more and more. The Inuit from Greenland, for example, have certain genes that enable them to better handle their traditional diet. Another study shows that many of us have a gene called FTO that gives you more chance of obesity. Fortunately, the same study shows that diet and exercise can significantly reduce the effect of the gene. These are just a few examples, but the link between genes and nutrition is there.


According to the report of one of the test results,

“A gene is a segment of the DNA (short for deoxyribonucleic acid) molecule that contains the instructions for how, when and where your body makes each of the many thousands of proteins required for life.

“Each gene is comprised of thousands of combinations of four letters that make up your genetic code: A, T, C, and G.”

Those letters can be seen in the DNA report. The different variations can indicate a weakness to dietary issues or sporting potential.

Thanks to new developments, the way that we can access DNA testing has changed significantly, because now you can easily order a test online.

Gene test tubes


Continue reading

Why use dietary supplements?

Nutrients Supplements

Multivitamins, minerals, and extracts in tablet form, powders or capsules. When does it make sense to take these nutritional supplements?

You can not think of it as crazy or there is a dietary supplement to correct your problem. Do you have difficulty eating vegetables and fruit? Take a multivitamin. Not a dairy lover? Take a calcium supplement. So there is a solution for everything. But to what extent do these dietary supplements have an effect?

What is a dietary supplement?

A dietary supplement is a concentrated source of certain vitamins or minerals. Other substances such as fibers or antioxidants are also offered in supplements. The most added vitamins and minerals are the B vitamins, vitamin C, vitamin E, calcium, and iron.

The nutrients contained in a supplement usually have a different form than how you find them in nature. This way your body can absorb them better and faster.

You have supplements of all kinds of brands in tablets, chewable tablets, powders, capsules or drinks. The differences between brands are great. It is important how many active substances there are in a supplement. The higher a supplement is dosed, the more active substances and the better the effect. This is an important difference between private labels and A-brands names.

Continue reading

How to keep motivated to do something!

How to keep motivated to do something


If you live healthier, there are also times when you do not want to make that healthy meal or to exercise. Continuing to motivate yourself is not always about re-energizing yourself. It’s about making choices and knowing what you really value. In this blog, you will read how you can continue to motivate yourself so that you do not fall back and have lasting results.

How to keep motivated to do something

How do you stay motivated to keep growing, to always achieve a higher level? Persistent success simply stems from a permanently healthier eater, permanent exercise and good stress management. In order to have a lasting result you will, therefore, have to change habits: in order to have structural results, you will have to do something different structurally than you did before. Fortunately, you will find that continuing to motivate yourself is much less about constantly stimulating yourself and giving pep talks, but more about awareness of what you value and what you really want, and making targeted choices. It will then become easier for you to maintain healthy habits. The reality is: that slim, healthy and fit body with the energy you want and can have comes from having the right values. Knowing what you value more about, eating pizza right now or attaching more value to being healthier in the long term. At times, it is best to have that pizza, of course, that must be possible, but the difference is to make a conscious choice. Choose your long-term values and what you ultimately find really important or let yourself be tempted by what you are looking for in the short term …


It is easy to blame something outside of yourself that you do not have the body that you would like. You may think that it has always been the case that you have bad genes once, that you arrive quickly, that you do everything you can, but that in one way or another you are unable to lose weight. There is always something else that we can give the ‘guilt’, something that we ourselves do not have to take responsibility for our body, our energy and our health. You do not have to judge that, it is not about guilt or ‘doing something wrong’. The point is that you will see that you can take matters into your own hands. That you are responsible for your own result. You control your own thoughts and your thoughts are not in control of you. So you decide what you put in your mouth and what kind of exercise you do. Perhaps you have had trouble with that so far, that is human, but you are responsible yourself. Decide that from now on you will be able to determine what you really want! And if you are overweight, that you may have eaten more than you should have done, or that you may not have eaten the proper healthy diet. Not because you did something wrong, but just to feel that you want to do it differently in the future.

Even though you had trouble with it in the past, you can take matters into your own hands. You are responsible for your own result.


We often respond automatically to our feelings and emotions. When you are hungry for chocolate, it is allowed by yourself or if you do not feel like exercising today, it will be tomorrow again. You respond to what happens or what you feel. That is human because we are naturally more focused on short-term pleasure and avoiding short-term pain. The result is only that we often create long-term pain. For example, if you do not exercise or drink a lot and then feel guilty, or even overweight at a certain moment, that is a long-term pain. There is, however, another choice, you can consciously decide what you really want! If you consciously decide what you really want, even if it takes some time to go through the (short-term) pain, that is the key to lasting success. For example, use the word STOP to help yourself with this. If you like to use sweet then first the word STOP and then think: what do I really want? What am I actually looking for if I put this in my mouth? And is this in the long term what I really want? These are powerful questions that help us stay motivated and keep an eye on the long term.


Many people find it hard to maintain a healthy life from a fear that it does not work or that they fail. For that, it is first important to accept that you are already good enough. So not: “I must first lose weight, then I can love myself. Instead of focusing on what is not good enough and what needs to change, acceptance is fully embracing the current situation and thus accepting it. We are sometimes afraid to accept something because we think that we are allowing us to keep it that way. We do not want that situation to remain the same and that is why we do not want to accept it. However, acceptance is a condition for changing something. You do not have to put more energy (whether or not unconsciously) in opposing it. If you accept you can then change the situation. Then failure does not exist, you only grow from all mistakes. So the more you fail, the more successful you become. The more you do wrong, the better you know what does not work and what you should not do. And with that, you are only many steps closer to your objective. This is a totally new way of thinking that you can teach yourself. You do that by giving yourself permission to not have to do it perfectly. See all setbacks as opportunities to grow. Read more about letting go of perfectionism here.


How can you stay in that flow of exercise and healthy eating, even when you do not feel like it? We all meet those moments: if we want something, but do not feel like it. For example, if you had agreed with yourself to play tonight, but that you were tired from work and do not feel like it anymore. Perhaps you also recognize that if you do not exercise after that, you still feel guilty. Now you have a choice: this can become a pattern, or you use that annoying feeling of regret as a motivation to do it differently next time! When you get stuck in that guilt because you have not played or eaten the wrong things, it will only give you more frustration. It takes you out of your power because you feel that you can not do it or that it will never work. Decide to use that annoying guilt, to learn from it and to realize that you absolutely do not want that feeling again. This way the annoying feeling, that feeling that gets you out of your power, can serve as a motivation to go next time. Because you know that, even if you do not feel like it, you feel very satisfied and powerful afterward. You can then think back to this time, to the time that it did not work and that did not feel comfortable. At any moment you have a choice: do I let it work against me or do I let it work for me?


Do not just ask yourself when you go out to work out or eat healthily, but first ask yourself why you eat or eat healthily. The reason why you want something is the most important foundation for your motivation! The more reasons you can give yourself, the more foundation for your motivation in the future. Becoming aware of these helps you in difficult times to know what you are doing.

The reason why you want something is the most important foundation for your motivation!


We ‘dance’ our whole life with what we like and what our fears are. It is a kind of game between wanting something like being healthier, wanting to live differently, wanting to move more and, on the other hand, experiencing fear, for example, to fail or not to be good enough. We are not always aware of this, but these factors play unconsciously and do drive our actions (or that which we do not do). I want to be slimmer, I want more energy, I want to be healthier, I want to be fitter, I want to move more, BUT I can not do it because …

The question to ask yourself: what is your big BUT? Why have not you succeeded so far in maintaining a healthy lifestyle? This reason has probably been unconscious for all your life with the decisions you make. This ‘BUT’ is our biggest limitation. It is the story that we tell ourselves about why we can not have what we want.

What is the ‘but’ that you limit yourself with? Do not you have the time? Not the motivation? Not the money? Are you afraid of failure? Are you afraid of success? Are you afraid that it will not work? Do you feel that you are not worthy to be happy? Consider yourself what your big BUT is, what story you tell yourself. Then you know consciously what your biggest limitation is. Do you want to be permanently successful? Then let go of that BUT, your story, and step back into who you really are.

How to keep motivated to do something


To help you with that, you can come up with an empowering identification that suits you. Have there been times in your life that were heavy and was there not something that you could hold on to (unconsciously)? That what you confirmed or kept on your feet? Something that made you feel very strong? What was the identity you held then? Perhaps that was one of the following core values?

  • I will not let myself stop
  • I am power
  • I am love
  • I am passion
  • I am lucky
  • I am fun
  • I am passion

Or maybe something completely different. What comes to you in what you can hold on to? What you have already held on in the past in hard times or when you had to deal with a setback. Think about it because those strong moments have already been there! By asking yourself this question you get the answer, and the answer helps you at times when you need it. It helps you at times when you need extra strength or motivation.


The secret of people who live healthily or do a lot of exercises is that it has become a habit or an automatism. They have no problem with it, they just do it. Point. They pack their sports equipment or sports bag, which is already ready, and start exercising. They cook something healthy because they already have the groceries at home. Because it has become a habit, they just get out of their rhythm when they skip the practice a few times. In the end, you feel really fitter and more energetic when you move regularly, even if you start twenty minutes with three times a week. It is always good to have an objective, that gives focus and helps to keep something going. What is your motivation? Why do you want to exercise, exercise or eat healthier? Do you want to put down a performance? Do you want to lose weight? Do you want to deal better with stress or feel better in your own skin? Do you want to relax? Having a clear goal helps to stay motivated.


During your ‘journey’ to better health and a leaner body, you will also have to focus consciously on a regular basis. Your focus will wander off to: “I feel like that sandwich.” Your focus will wander off to: “I’ve worked so hard today, so I’ve earned that piece of cake, chocolate, a bag of chips, wine or beer. “Your focus will wander off to:” I do not want to exercise today. “So your main training is not the physical training (sports itself), but the mental training. Namely, the training that at times when you do not feel like exercising, that you tend to eat the things you always ate and that is not really good for you, you remind yourself of the fact that you have control over yourself your own thoughts, about your own mental state. You have every moment the choice that you focus on. In your life, you have done this unconsciously much more often. There has undoubtedly been a moment in your life when you had to perform. You had to be there for your child, for your partner, for a family member. You did not have time to deal with your own emotions or problems, someone else needed your help at that moment. And you just did it. What you did unconsciously is controlling your own mental state, partly by focusing on the goal you had in mind and not letting your focus be distracted. So this is something we can learn ourselves.


The basis for continued success and staying motivated is to assume another mental state. A state of gratitude and trust. Gratitude for the health you already have and a sense of confidence that it will eventually be okay and that the one time you lose yourself in that delicious bar of chocolate is only a very small part of your complete journey to great health. In this way, you will be able to develop a healthier lifestyle very successfully. Trust is a mental state of peace and inner security. The peace and security feel that something will come well, that you will continue to make improvements step by step, that in the end, you will have the health and body you are looking for. Trust is the opposite of stress. There is no stress if you have confidence. Stress arises when you are back on the scale, yet you have arrived and think: ‘How is that possible? Why do not I succeed? What am I doing wrong? “Trust” is knowing that you do not have to know why you arrived, but just have to focus on what you do want. As long as you continue to work on your diet and health with peace and confidence, the results will show up. You can always consciously bring yourself back to a mental state of, for example, acceptance, gratitude and trust. These are feelings that you can recall consciously at any time. In this way, you remain motivated to always achieve new objectives.


What you can help further to keep your healthy habits really is a planning. Consider on which days and which times you will do what is needed. When you have determined that this is the moment to go to work or improve your diet (with the result that you will also lose weight) you make the chances that you actually take that action much bigger.

If you do not make time for it, you can not achieve anything and it can not become a regular habit either.