8 Simple Steps For First Time Runners

You’re only 8 steps away from setting yourself up for running success. Let us help you to equip yourself with the know-how and attitude to keep you going out for a run in all types of weather!


1. Start today.
Don’t think about doing it tomorrow or next month. What are you waiting for? You can run anywhere, anytime. You can do as little or as much as you want. Even running to your nearest supermarket counts!

2. Pace yourself.
Run at a speed you’re comfortable with. Starting off lightly can prevent your body from overworking itself – only build yourself up to faster speeds when you’re ready.

3. Get the right running shoes.
Go to a running shop and get yourself fitted for running shoes that compliment your shoe type. You will be doing your feet a favour by giving them room to breathe with fewer blisters and injuries!

4. Be optimistic.
See running as a learning experience. It’s a chance to test out what speeds, tracks, times and locations work for you. The trick is to keep trying out new things and learning from exercises that aren’t right for your needs.

5. Always run against the traffic.
This is really important if you’re going to be running in an urban area – you can see any cars coming towards you, and you can avoid any injuries and accidents.

6. Focus on yourself.
Don’t compare yourself to other runners and how well they are doing – everyone has their own goals and their own running paces. Running is individualised so keep at your own pace, and don’t get disheartened!

7. Listen to your body.
When your body is slowing down, allow it. It is only through building up running exercises slowly that you can run faster and run longer.

8. Motivate yourself.
From losing weight to training for a 5k marathon, motivation is personal thing. Find a goal that will keep you going for your next run!

Good luck! For more advice and info you can follow us on Twitter; if you have any problems, you can talk to one of our experts – email coach@nudjed.com.

6 Easy Ways to Get More Vegetables into Your Life

The only thing you have to do is make vegetables more of a focus and less of a side order in your diet. You will start to increase your nutrient intake with fewer calories, helping you to

Raw Vegetables

In their rawest form, vegetables can be easily chopped up and served with every meal. They are full of crunch, nutrient-rich and low in calories; perfect for side servings.


Pre-packed Vegetables

Pre-packaged veg comes in all shapes and sizes, helping you to get a variety of vegetables into your diet.


Salad Entree

Make salad your main meal once a week, and focus on the variety and amount of vegetables. To ensure that you consume to fill you up.


Veggie Pizza

Even order your pizza with an extra bit of veg still counts. There are loads of healthy yet tasty things to try out.


Veggie sauce

If you’re making a pasta sauce, simply remember to add more vegetables. These can be blended or chopped up.


Veggie starter

Before you tuck into your main meal, why not try having a veg starter. That way you can fill up more on lower calorie foods full of nutrients and vitamins.

The ins and outs of toning up

Here is the complete guide to everything you need to know about toning up.

  • What is toning up?
  • How can you tone up?
  • Can you tone up in different areas?

What is toning up?


Toning up is a common thing many of us want to achieve through various tummy, arm or bum exercises. But what exactly is it?

It often get’s misused as a standalone concept, away from fat loss and muscle bulking. However, without a combination of the two toning up wouldn’t be an option.

Toning happens when you remove layers of fat between the muscles and the skin. It is here that your muscles can then be become more noticeable, firm and refined, giving you a toned look. Overall, when you tone up you are essentially losing fat and gaining muscle.

How can you tone up?

We can get more noticeably leaner, more trimmed and firm by undertaking a combination of 3 activities.






Weight lifting

Weight training is the perfect way to lose weight and develop leaner looking muscles, without bulking them out. As you push your muscles gradually with weights, they get stronger.

If practised regularly, your muscle cells then start to develop leaner protein that is noticeable. This is good because your growing muscles will continue to require more energy than fat cells, pushing up your metabolism rate to use more energy from the fat stores. Ultimately, your fat cells then shrink leaving you looking more toned.

To find out how to lift check out our blog and challenge sections.


70% of your weight loss comes from the right diet. To shed pounds and get a little more toned, you have to choose foods which are full of nutrients, making it harder for body to break these nutrients away from one another. This prevents sugar highs and sugar lows during digestion. As a result, your body is not desperately seeking any more food, reducing sugar fluctuations in the blood and making you feel less hungry for longer. You have not consumed any excess calories, so less of them get stored as fat.

Getting a good balance between the combination below is important for achieving tone:

  • Leaner proteins
  • Browner carbohydrates
  • Healthier Fats

To find out more about these visit our relevant blogs and challenges here to get more nutrition into your diet.

Interval training

To counteract the weight gain through any excess calories consumed, it necessary to use them up through physical activity. We can do this efficiently by having the perfect cardiovascular combination of high to low intensity workouts.

Interval training is well known for its “afterburn effect”. After only 20 minutes of a cardiovascular workout, you can still be burning fat when you’re sat on your sofa.
This is known as “excess-post-exercise oxygen consumption” (EPEOC). The more exercise you do, the more oxygen you consume. This causes your metabolic rate to be higher because the more you are using up energy and hence calories. This energy is taken from the quick breakdown of fats as they are more calories dense, leading to fat loss.

To find out more about interval training, check out our challenges and blog.



Can you tone up in different areas?

Let’s firstly dispel the myth that you can tone up in certain areas, otherwise commonly known as “spot reduction”. There are loads of tummy, bottom and thigh “tone up” exercises out there to chose from.

Here’s why they don’t work:

1. The muscle areas that you work upon does not reflect the fat areas your are trying to lose to tone up and look leaner

Fat cells are made up triglycerides which cannot be directly converted energy for the muscle cells to keep functioning. Fat loss occurs through the breakdown of triglycerides into free fatty acids and glycerides. these fat components are then let loose into the bloodstream and are then used as energy.

Forget about the specifics, research shows that fat loss can come from any part of the body leading to a reduction in your total body fat.

2. Many of the spot reduction tone up techniques do not allow you to burn many calories compared to other workouts.

To lose fat, you need to burn more calories than you consume within your food. If you cannot exceed the calorie levels of your food, then you will either stay at the same weight or even gain weight. Calories are the energy components of your food that if left unspent during inactive times are stored as fat within your cells.

10 Types of Yoga you should try before you die

If you’re not sure about what type of yoga to try, look at our handy guide to help you choose. From a beginners to an advanced yoga level, you can find out what to expect and how each type of yoga can help you improve your mental and physical well-being.

Yoga has 3 elements that will surface consistently throughout every type of yoga. These foundations are stretching exercises, breathing and meditation techniques.

Well-being can transform how we look and how we feel about ourselves. Often, such positive changes can be taken away from the yoga mat and into our everyday lives to undertake more positive behaviours.



In a nut shell, please see below the 10 most popular forms of yoga that could fit around your lifestyle.


Ashtanga is different from the rest. You move quickly through a series of set yoga poses, flowing from one position to the next without intervals. There is no variation which means that you can continue to develop your strength and flexibility in the same areas. Similar to Power yoga, you can work out your cardio fitness alongside the benefits of meditation.


Power yoga is identical to Ashtanga. The only difference is power yoga does not have a set sequence. There is more focus on certain types of poses and body parts in a session compared to the general bodily ashtanga approach.


If you’re a beginner and just want to know more about yoga, Hatha is a good starting point. It eases you in by helping you to focus on the basic yoga and relaxation techniques.


If you can exercise in strong heat then this is the perfect type of yoga for you. Imagine doing 26 yoga poses within a hot room. The temperate can different between classes but usually starts from 35 degrees. It is perfect for flushing out any toxins through a series of deep but relaxing stretches.


Iyengar is good for improving your flexibility. You can use lots of different types of props to help you get into certain poses. These props include belts, blocks, harnesses and pillows. You are focusing here on your body alignment, holding poses over longer periods of time compared to other yoga techniques.


If you want to choose yoga that fits around you and you alone, then personalise it. Other types tend to be dictated around set routines. With Vinoga, your trainer takes a much more personalised approach, tailoring your yoga routine to your age, health and physical needs.


This is an all-in-one yoga regime encompassing all aspects of the yoga tradition. There will be a combination of physical poses, breathing, movement, stretching, meditation, chanting and relaxation. You will focus primarily on your spine, helping you to become more flexible.


This type of yoga helps you to de-stress by focusing more on relaxation techniques. You are practising yoga with 12 basic poses that is matched to certain types of breathing. Focus and stillness are the prime benefits.


Kripa has 3 stages, each providing you with a step-by-step guide to yoga. Firstly, you will learn about the different poses, stretches and relaxation techniques. Then you will try to hold and sustain these newly learnt poses for long periods of time. Finally you will be able to move between poses. These stages can be achieved at your own pace, where you’re ability tends to lead the way during sessions.


Wellbeing is at the heart of Sivanda; It relies on your ability to develop habits that will enrich and change your life. It is a fairly gentle regime, where you will be practising 12 poses alongside breathing and relaxation techniques. It is here where positive thinking and meditation will become part of your daily routine.

10 Yoga Poses For Absolute Beginners

Yoga is practised by millions of people all over the world every day and is great for increasing flexibility and strength. Try these 10 simple poses to get you started with this ancient form of exercise.

Mountain pose



  1. Stand with your feet 1 metre apart
  2. Put your arms in the air
  3. Keep your neck aligned with your spine
  4. Hold this for one minute, taking deep breaths throughout

Downward facing dog



  1. Stand up, keeping your back straight
  2. Hinge forward at the waist and onto the floor
  3. Keep hands flat on the floor, spacing out fingers
  4. Get into the push up position with each foot
  5. Lift your hips as far as they go
  6. Hold that position for 30 seconds

Warrior pose



  1. Stand with your feet at shoulder width
  2. Turn your right leg by 90 degrees
  3. Turn your left leg out by 45 degrees
  4. Turn your chest to the right
  5. Raise your arms, keeping them level with your shoulders
  6. Hold this position for 30 seconds

Tree pose



  1. Stand normally
  2. Shift your weight onto your left foot by bending your right knee
  3. Draw your right leg upwards resting the sole of your foot on the left inner thigh
  4. Raise your arms above your head and join your palms together
  5. Hold this position for 30 seconds

Bridge pose



  1. Lay flat on the floor and keep your arms straight
  2. Bend your knees and lift your hips up off the floor
  3. Make sure your hips are parallel to the floor
  4. Bring your chest into your chin
  5. Hold this position for 30 seconds

Seated Twist


(Source:Source: Pinterest.com)

  1. Lay on the floor
  2. Extend your legs in front of you
  3. Cross your left foot over right thigh, bending your left knee
  4. Put your right elbow on your left knee
  5. With your right hand twist your body away from your left leg
  6. Hold this position for 30 seconds

Upward facing dog



  1. Lie flat on your stomach
  2. Bend your arms and rest palms on floor
  3. Push off the floor with your arms, keeping your legs rested
  4. Straighten your arms and make sure your torso is raised
  5. Look at the ceiling to lengthen your neck

Pigeon pose



  1. Get into the push-up position
  2. Place your left knee on the floor
  3. Place your left heel by your right hip
  4. Press your hands to the floor and sit back
  5. Lift your chest and look up to the ceiling
  6. Hold this pose for 30 seconds

Childs pose

Yoga at home

(Source: http://www.arizonayogacommunity.com/)

  1. Get into the kneeling position and sit on the heels of your feet
  2. Lower your head to the ground, resting it on the floor
  3. Bring your arms in front either side of you
  4. Hold that pose and breathe into your torso
  5. Hold this pose for as long as you want

This pose is used as an interval in between other poses

Triangle pose



  1. Spread your feet two meters apart
  2. Raise your arms and level them with your shoulders
  3. Touch the inside of your right foot with the outside of your right hand
  4. Raise your left hand to the ceiling, keeping it straight
  5. Focus on turning your head towards the top of your left hand to stretch your back

Step-by-Step Guide to Yoga – The Sun Salutation

A popular power yoga routine is the Sun Salutation. A great breakfast routine which can be done on a empty stomach, ready to start your day with an energy kick. You will notice that each movement flows neatly into the next with practise.



Check out the steps below to improve your strength and flexibility.

1.Prayer pose



1. Keep your feet together, balancing your weight equally between them
2. Relax your shoulders
3. As you inhale, lift your arms above your head
4. As you exhale, lower your arms and bring palms together

2. Raised Arms pose



1. Lift arms up and to the back of you
2. Stretch your body from your feet to your hands

3. Hand and to foot pose



1. Bend yourself forward from the waist, keeping your back straight
2. Exhale and try to get your hands as close to the floor as possible.
3. Bend the knees for ease

4. Equestrian pose



1. Start in the push up pose
2. Bring your right foot in between your palms and bend your knee
3. Keep your left leg in the push-up position with a bent knee
4. Look up to the ceiling

5. Stick pose



1. Bring your left leg back from the equestrian pose to meet the right leg

6. . Salute With Eight Parts



1. Bring your knees down
2. Exhale
3 Arch your hips back
4. Lower your chest and chin to the floor
5. Push your hips just above ground level

7.Cobra pose



1. Slide your body forward
2. Bend your elbows
3. Raise your chest
4. Gaze at the ceiling.

8.Mountain Pose



1. As you exhale, lift both your hips and tail bone up
2. Lower your chest to create an inverted ‘V’ shape

Endorphins – The Science

Working out, if you let it, can make you feel happier. When your brain releases endorphins during exercise, it is your body’s way of paying you back for going that extra mile. As what doesn’t challenge you, doesn’t change you.

Endorphine is the feel-good chemical that combats stress, giving you the “high” you need to push yourself that little bit harder. Many will experience a buzz during exercise, a state of wellbeing that can only be described as euphoria.

So, if you’re feeling sluggish, try some of our cardiovascular challenges to reap your body’s natural rewards.