Run To Lose Weight

This post may hit a nerve!

If you've spent the last 2 years saying you're worried about your health...

but you're still eating junk and waking up feeling exhausted.😴
still complaining about your situation and wishing to get healthy.🌱
still waiting for the right motivation to get started.💪
always coming up with excuses as to why you haven’t started.🤷‍♂️

Then you're not REALLY worried about your health, are you?👎👎

This might sound harsh, but it highlights a common human flaw.⁣

We have an inability to recognize the long-term risks of something severe, yet often overreact to short-term risks.⁣

People will HAPPILY pay to remove a short-term threat...⁣ But will often refuse to invest in something that will massively enrich their life over the long term.⁣

Here’s a story for you…⁣

Think of the classic case of a guy who goes to see his doctor once a year for 20 years.⁣ Each year, the doctor tells him, "You have to eat healthier and exercise, otherwise, you're destined for a heart attack."⁣ But the guy doesn’t do a thing.⁣

He continues to shovel pizza, guzzle beer, and spend every evening on the sofa. 🍕🍺

It's only when he has that heart attack that he finally makes a change. (if it’s not too late)⁣

Why?⁣

Because the dangerous reality is no longer somewhere in the future... ⁣ It’s immediate and present.⁣

So, instead of waiting until danger is here or it’s too late, take action NOW. Invest in the future YOU for a healthy, long, and happy life.✨

When was the last time you REALLY invested in yourself? Not just with money, but with time or intellectual effort?🧠

I’ll let that sink in...

Come and join us in our Group
https://www.facebook.com/groups/sobrietyinmotion
for our Sober Summer Olympics 2024 Challange
It will be a good fun challange

I just started this in Run To Lose Weight where I will answer questions ask by the group while i am out running
Never tried that before so should be fun
Join the group to join in
https://www.facebook.com/share/cxJMjjXBb3xzMhVE/

I am thrilled to introduce my upcoming
"Kickstart Running: 6-Week Transformation Course!"

Currently, in the works, I'm pouring hundreds of hours into creating the most engaging and fun course possible.

Whether you're a beginner or someone looking to get back into running, this course is designed just for you!

Packed with my knowledge, expertise, and most importantly, my passion, this course will transform your running journey.

Let's build your passion to be a healthy happy runner

What is one thing that you want to know as a beginner runner or wish you knew when you started?

DO YOU DRINK ENOUGH WATER?

We all know that drinking water is good for us.
But what is it helping us with:

3 Main Reasons you need to ramp up your water intake.

1. Dehydration
you might go -that is obvious
We all know after, and during exercise, we need to drink water
but we will lose water while sleeping and all day as well.

Being dehydrated will not only reduce your performance with exercise but also mentally,
the brain needs water.
Start your day with a glass of water

2. Sugar cravings
We believe we need sugar because energy drops and we feel tired.
Most of the time you need water, but the brain feels a drop in energy and believes that we need sugar.

Most of the time instead of a sugary snack, a good glass of water is better.

3. Weight loss
By drinking enough water during the day your hunger goes down and you feel fuller after each meal,

So try a glass of water 10-15 minutes before every meal
if you are still hungry after the first plate have a glass of water and wait 5 min

And see if you are still hungry.

These are only a few of so many reasons you should drink more water here are a few more :

* It lubricates the joints
* It forms saliva and mucus
* It delivers oxygen throughout the body
* It boosts skin health and beauty
* It cushions the brain, spinal cord, and other sensitive tissues
* It regulates body temperature
* The digestive system depends on it
* It flushes body waste
* It boosts performance during exercise

For more info here is a article i wrote
HUMIDITY AFFECTS ON ENDURANCE(RUNNING)
https://www.linkedin.com/pulse/humidity-affects-endurancerunning-nick-bonnedahl-rojec/?trackingId=JNu8Ggt4R82IahYyol6osQ%3D%3D

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Fit gym in with your running

Most runners me included find it easy to lace up the shoes and go for a run.
But heading to the gym takes a bit more willpower.

what if you can combine the 2?

I started to run to the gym as a warmup, live 3 km away.
It works well and I save a lot of time I get to the gym warm and ready .. no need for a boring warmup just some lighter weight sets together into it

I then made up a whole upper body workout that I can finish in 30 min

and that is all you need. cut down resting times do not worry about doing one muscle group per day.
I only need to go twice a week and get all the strength benefits needed to stay healthy as running is my thing anyway right?

after the gym run can have great benefits:
If I feel great I go for a fast fartlek or some interval training.

or I can go for 10 km or more as then I can learn how to run with less glycogen in my muscles also a great opportunity to test fueling for longer runs and races.
if the gym session turns out to be tough I can always take an easy 3 km as a cooldown.

So unless you have alot of time and love hanging out in the gym. this is a great way to get those gym sessions in and not losing out on running

Also great for running recovery days easy run to the gym then after a fast walk or easy run home
all done in a hr and a bit

START RUNNING THIS SPRING!
Are you ready to spring into action and make this season your best running season yet?

As a certified running coach, Weightloss specialist
So You can drop those 5-10 kgs, get back into running for a long-term lifestyle as a healthy runner

I offer online coaching, so we can connect virtually and make your running journey even more exciting and convenient!

As your running coach, I'm here to bring the fun and excitement back into your running routine! Here's what I have to offer:

🏃 Customized Training Plans: I'll create a personalized plan that's tailored just for you, taking into account your fitness level, goals, and schedule.

🏃 Technique Tune-Up:
I'll coach your running form, so you can run more efficiently and effortlessly.

🏃 Motivation and Accountability: We all need that extra push sometimes, and I'll be your biggest cheerleader!

🏃 Injury Prevention Strategies: I'll share how to prevent common running injuries through warm-ups, cool-downs, stretching, and strength training exercises.

🏃 Nutrition Tips for Peak Performance:
I'll provide you with practical nutrition tips,
Both to get more energy for your running and to drop those extra kilos healthily.


Let's make running fun!
Connect with me to learn more, and let's embark on an incredible running journey together, no matter where you are!

"Embark on a Journey of Transformation with a Coach Who's Been There, Done That.

My journey as a coach started with my weight loss and running transformation.

From a weight of 99kg to 80kg, I dedicated time, effort, and resources to understand fitness and health better.

I devoured books and invested in a personal trainer course, and running coach certifications, and soon discovered my passion for triathlon, adding a swimming and triathlon coaching certificate to my arsenal.

But my journey to help others began by accident.
A friend, impressed by my transformation, asked for my help to get back into running and lose weight.

I listened, and trained him, and was amazed to see him lose 9kg and reignite his passion for running.

That's when I knew that my calling was to help others reach their goals - be it weight loss, running, fitness, or personal growth.

I believe that with knowledge, encouragement, and guidance, anyone can transform into a healthier and happier version of themselves.

No quick fixes, magic pills or crazy diets
Instead a change of life style with better habits and routine for long term..

Let's make your goals a reality together."

If I put togheter a guide
"Reduce running injuries" Would you be interrested?

I wrote this at the beginning of 2016 so 1,5 years after I took that first step to make a change.

I started 2014 on 99 kg and was unfit.

I got to a point where I had enough of the excuses and enough of feeling crap and not liking what I saw in the mirror.

The year after that I finished a Full IRONMAN.
I never put the weight back on, a step that changed my life forever.

I am in better shape now at soon 52 than when I was 35

I can now help, coach, and guide others through my knowledge and experience.

Are you ready for a change towards feeling great, having more energy, and being happy.

If you want to get into or back to running and lose 5-10 kg I can help you!

I AM A BIT BORING

I do not promise quick weight loss or running results.
I do not make flashy ads.
I do not have some miracle Powder or Pills to sell.
I do not give some Magical Diet.
I do not tell lies to get new clients.
That's what you are going for, I am not your coach.

I only want to Coach and work with people ready to make a change over time with a change of habits and building new routines.

Ready to work for long-term goals to be lifelong runners, feeling younger, happier, and healthier even when getting older.

Sorry, so no quick fixes or magic pills.

If you want to lose some weight get into running and change your way to be a healthy runner send me a msg

NO ONE CHOOSE TO BE OVERWEIGHT

But you can chose to make a change Now

If you have some overweight feeling unfit ...
But had enough and just want to commit to a change

If you want to want some help reach out to me .. and I will try to help you as much as i can
or join our group
https://www.facebook.com/groups/runtolooseweight

DO YOU DRINK ENOUGH WATER?
we all know that drinking water is good for us ,,, but what is it actually helping us with
3 Main Reasons you need to ramp up your water intake
1. Dehydration - you might go duh that is obvious and we all know after and during exercise we need to drink water ,,, but we will lose water while sleeping and all day as well ... being dehydrated will not only reduce your performance with exercise but also mentally ,, brain needs water ... start your day with a glass of water
2. Sugar cravings - A lot of times we think we need sugar because energy drops and you feel tired most of the times you need water but the brain feels a drop in energy and believes that we need sugar ,,,, so most of the time instead of sugary snack a good glass of water is better
3. Weight loss - By drinking enough water during the day your hunger goes down and you feel fuller after each meal ,, so try a glass of water 10-15 minute before every meal ,, if you still hungry after first plate have a glass of water and wait 5 min ,, and see if you are still hungry
These are only a few of so many reasons you should really drink more water here is a few more :
* It lubricates the joints
* It forms saliva and mucus
* It delivers oxygen throughout the body
* It boosts skin health and beauty
* It cushions the brain, spinal cord, and other sensitive tissues
* It regulates body temperature
* The digestive system depends on it
* It flushes body waste
* It boosts performance during exercise

QUESTION?????
When was the last time you invested into yourself ???
Not with things and stuff
But the real you
Most of us are to busy helping others:
Family
Kids
Wife
Work
Friends
Charity
+ More
When was the last time you sat down with only yourself asking the real you what is important...
1 is it money, house, work , pension, toys eating fancy pleasing others and in the process not care about you
Or
2 Is it your health long term , family relationship, love , feeling good , being happy , grow old and strong .. having energy at 60 and beyond
In my world 🌎 2 all the way the rest is what I call fluff
Most people will never do this until it is too late getting old and sick

AMAZING SEBASTIAN LOST 40 KG FROM 130kg-90KG
GIVE HIM SOME LOVE BELLOW FOR SHARING ALL THIS !!!!!!
If you inspired by his change let him now bellow !!
But he is not done yet ,,
After working together for 4 months he reached his big goal of 90 kg and did a 23 km mountain race
If you want CHANGE comment Below
something that he could only dream about 6 months ago and he smashed it
Now we have worked on new goals 75 kg and more into running
We are now working long term on his new goals
Are you inspired and feel now it is the to make a change to lose weight and get into running

I Can And Want To Help You
Comment "CHANGE" below and i will reach out to you — feeling inspired.

https://www.facebook.com/nick.bonnedahl/videos/259192572690121

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