Reasons why you should run everyday.


Every one of us have had to run at some point of time – be it as a punishment for coming late to school, a way to reach a train that you can’t afford to miss or simply a part of competing in a sport. While most of us know it is healthy, not many people do it on a daily basis. Probably, if they knew about its various health benefits they’ll be more encouraged to include it in their lifestyles.

Here are some of the top reasons why running is healthy for you.

1. Great for your heart

The interiors of the two ventricles that pump out blood increase in size by 20 percent when you run. This increases blood supply all across your body, and benefits several organs. It also helps reduce bad cholesterol which is often the culprit behind heart diseases like heart attack, high blood pressure and stroke.

2. Great for your lungs

Running helps improve your lung function and helps you breathe better which improves your overall quality of life and existence.

3. Helps you lose weight

Running can help burn calories and make you lose weight. It is difficult to say how much calories you’ll burn as that depends on your weight and the speed at which you run.  

4. Slows down ageing

Nobody likes to grow old but it is inevitable. Running has several health benefits that can delay the process. Several studies have confirmed that exercising can reverse ageing and running is one of the best forms of exercise you can do. 

5. Reduces depression

Few things can treat depression more rapidly than running. What happens is that running releases endorphins in your body and thus elevates your mood.

6. Aids digestion

Running can help absorb all the nutrients from the food that you’ve eaten. It’ll also help decrease the time that it takes for the food to pass through your large intestine thus aiding digestion.

7. Good for your bones

Running helps increase the bone density of your legs and hips. This in turn helps prevent debilitating diseases like arthritis and osteoporosis.

8. Helps you sleep

Rigorous running can help keep your mind free from distractions that disrupt sleeping.Inadequate sleep will slow you down through the day and have an impact on your work and life.

9. Makes you happy

People who run have better self-confidence as they know they are choosing good health in their lives. Also, running releases endorphins and gives you an escape from all the stress that can accompany existence in the urban world.


Everybody probably makes enough money to be wealthy, including those who start late.

The question is not how much we earn; it is how much we spend.

How much you earn has almost no bearing on whether or not you can and build wealth.

We have all learned to spend what we earn or even more. It is not about how small your income is, but whether your outgoing expense is too big.


Most people think that by doubling their income, their money problem will disappear. This thought is wrong.


Ask yourself, what you will do when your income jumps. You’ll still find yourself living from pay cheque to the next. When your income increases so will your spending. It’s a fact that when we earn more, we tend to spend more and sometimes even more than what we earn.


This is what some call “Never Get Ahead Race”


David Bach – a best seller author created a concept called “The Latte Factor”. This is a concept based on the simple idea that all you need to do to finish rich is to look at the small things on which you spend your money everyday and see whether you could redirect that spending to yourself.  Eg. Putting that five dollar a day away for your future rather than spending it on a fancy cup of coffee or latte.


You need to do an evaluation of how much potential wealth you may be squandering as a result of unnecessary spending on things that you can do without. This spending could be buying of luxurious and premium items, new wardrobes, and new accessories to go with it or even your daily latte of a premium coffee on your way to work. If you take $125 each month which you spend on the “not so essentials” and invested it in a retirement fund, you would have $282,000 in 30 years’ time. This is an example of a “Latte Factor”.


You can be making millions each year but if you also choose to spend millions, you are still considered broke. It’s found that only fewer than 20% of the millionaires in New York are “real liquid” millionaires.


I’ll end with an example taken from an investment course. A participant from the course did not agree that she could save $5 a day. An evaluation was done on her typical expenses for a day before lunch. She spends $11.20 on a latte and snacks before lunch. Assuming that she saves $5 from this daily expense and put it in an investment fund returning a 10% annual return rate, at the age of 65 (she was then 23), she would have $1.2 million…..  To which she said “Are you trying to tell me my lattes are costing me nearly 1.2 million????”

So this is how the “Latte Factor” was born.


Hope this post gives some light in managing your money.


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Take care



ECO friendly Household Products


Eco-friendly products can range from household cleaners, bath and beauty products.

They are your day to day products that you use but they are different from your conventional counterparts. This is because they are made from natural ingredients. Hence they are sometimes called organic products. These are usually made from organic products that are either naturally found in the environment or natural components which are biodegradable. These do not leave behind any harmful man-made chemicals. As such they do not pollute the environment.

Some manufacturers of such eco-friendly products also take the additional efforts to ensure that their packaging is also “green“. For example, they choose to reduce packaging by supplying their products in concentrated forms thereby reduce packaging . They also use recycled materials such as recycle paper and plastics for their packaging. These efforts contribute to waste reduction for our planet, indirectly reduce pollution and global warming.

On top of being kinder to the environment, eco-friendly household products also have the benefit of being healthier to those who use these products.

Conventional household products usually contain harmful synthetic chemicals that often enter our bodies through our skin (when using products like moisturizers or air fresheners.) or through ingestion (eg washing liquid remaining on our plates and pots) these chemicals can accumulate over time and can harm our bodies. On the contrary, household products made from naturally occurring compounds will not harm our bodies.

By looking at some of ingredient lists for some of these conventional products, you’ll find names that of substances that we can hardly pronouns. The likelihood of knowing their chemical properties and their effects on our bodies will be even lower.  Yet many of us use these products on a daily basis. Most of the products used are synthetic compounds and many of them are toxic.

Two of such chemicals are Triclosan and Parabens.

Triclosan is used because of their antibacterial and antifungal properties. Studies have shown that Triclosan combine with chlorine in tap water can form chloroform which is a carcinogen. Dioxins may also be formed and these are highly toxic to our body as well to our environment.

Parabens are often used in face and body lotions for their preservative properties. These can adversely affected the secretion of testosterone and the function of the male reproductive system. Other studies have also shown that there is a link with breast cancer. It was found there is an increased level of parabens in breast tissue removed from breast cancer patients. These hormonal effects are also in systems and genetics of aquatic animals which come in contact with paraben-polluted waters.

Today where new chemicals are manufactured by the day, understanding the ingredients in your household products is fundamental.


If you come across ingredients that you are unclear you can look them up online. There are a lot of information put up by consumers who have had the experience using the products you are considering using.

A general guide given is that if a particular ingredient is too long to pronounce, the product is best avoided. This can be a useful rule of thumb, especially if you haven’t got the time to do a more detail research.

There are more and more stores that promote these eco-friendly products. Or you can order online. Some established eco-friendly household product brands include Seventh Generation, Dr Bronner’s magic Soaps and Ecover and Melaleuca.

Best Regards

BoonNetWrk (weeboon’s network)

P.S. Please leave a comment if you find this post helpful.

How To Encourage Repeat Business


Today internet marketing is a powerful tool for building a business. But how can it help you as a small business owner?

TRIBE?  What is a tribe? A tribe is a fiercely loyal following of customers who are excited about your business.

By using the connecting power of social media and email communication power, you can effectively build your following where it matters most, which is right in your community.

Start Offline

Tribe building means building relationships with your customers. Email campaigns and social networks extend your reach to locals who might not have seen you before. This does not mean you can ignore building in person relationships.

In order to grow a local business, you need to know the people in your business especially those who supported you. The more relationships you build the more buzz your business will be.


Get Social

Social networks have the power to connect people to each other. If some of these people start to talk about you and your business, you’ll have a big fan base.

Building a tribe means connecting a group of people who are passionate about your business to each other.  They will have a common story to tell and something to talk about. This social media talk will give free buzz for your business.


What stories will you give to people to tell? The following are some ideas.

Share your Successes

Whether it’s winning a local competition or breaking an awesome sales goal, share on your social networks so that your customers can see what they’ve helped you to achieve. Hopefully they will spread the buzz themselves.

Share Insider Secrets

Your Fan base will fire up if they receive a sneak peek at insider information.

Share your Customer’s stories

If your customer sends you positive feedback, quote in your social networks. If your establishment has done something to better your customer’s day, Brag a little about it. People see your human side and this builds your creditability when they see how much you value your customers. Everybody will support this kind of business.


Use Email to tie it together

While social media connects your customers to each other, email connects you directly to your customers.

Emailing your customers encourages loyalty from them. When someone found you on a social network or stumbled across your store front on a Saturday afternoon might not feel inclined to buy from you. However, if you are in their regular inbox, customer who might have visited you before will remember you the next time they’re ready to buy something.

Your email campaign can also tell your business story to further connect with new customers. Write at a personal level, such as writing a welcome email to personally introduce yourself.

Your brand is your community

When you brand a community, it’ll unite your customers. People want to be part of something. It’ll ideal they start to invite more people to join your community.



To your Success


P.S. Please give your comments if you find the information useful.

Ways to Burn Belly Fat


One of the most common question people asked is how do I lose belly fat. Belly Fat is the most dangerous type of fat. Large waist lines as a result of fat are an indicator for diseases.


It takes more than just doing crunches. We start to gain weight in our mid section when our cortisol levels spike. Stress is one of the culprits for high levels of cortisol secretion. It holds on to fat storage in the abdominal region. This will also result in the breaking down of lean muscles. With bad diets, this stress can get even worse. Studies have shown that the stress caused by dieting can increase cortisol levels, making no change in belly fat even with calorie restriction. In order to have a flatter belly, you might want to take note of the following things below.


1. Sugar is your Enemy

Fighting belly fat is 80% healthy diet. Reduce your intake of calories by filling up with protein, vegetables, whole grains and replacing bad habits snacks with good ones. A good trick is to sprinkle of cinnamon in your coffee or oatmeal. This spice has been shown to help stabilize blood sugar. It can also slows the rate at which food exits the stomach. This will result in a feeling of fuller longer.


2. Sleep

When your bio-rythyms are off, you’ll end up eating more. When you are tired, you produce ghrelin. This will trigger cravings for sugar and other fat-building foods. When you loose sleep, you can alter your hormone production. This can affect cortisol levels that cause insulin sensitivity which is the main reason for accumulating belly fat. Having seven hours of sleep a night is one of the best things you can do for your body shaping.


3. Vitamin C

When you are under extreme stress, your body secrete more cortisol hormone. Vitamin C helps to balance the cortisol level spikes when you have this high stress condition. Besides fighting the occasional cold, Vitamin is essential for making Carnitine. This compound is used by the body to turn fat into fuel, making this your fat burning friend.

Increasing your Vitamin C intake will tide you through an emotional crisis, stress at work or a bad eating splurge. Try taking Bell peppers , Kale and Kiwi fruits. These will have even more levels of Vitamin C than  the oranges which we thought to have a high level of Vitamin C.


4. Short burst of exercises

When you have a full layer of fat on top of your abdominal muscles, doing 1000 crunches a night might not get the results you want even though you might get you strong abdominal muscles. Instead of doing crunches, do exercises that engage multiple muscle groups and also remember to work on your cardiovascular system. You can try planking, where you hold yourselves in a push-up position, resting your forearms on the ground. Try 3 to 4 sets of holding for 30 secs each. Moving around throughout the day by walking around will also help as compared to being stationary the whole day.


5.   Slowing down your breath

This is a simple method that you can try to do even when you are in the midst of doing something else. Whenever you are feeling tense and uptight, do a check on your breathing. You might be either alternate holding your breath with short breaths or taking rapid shallow breaths. After becoming aware of your breathing patterns, consciously relax your belly and slow down your breathing. With each exhalation, you tell yourself to “slow down” while exhaling. Concentrate on your exhaling rather than your inhaling. This is simple but it’s effective.


6. Eating Fat

It takes fat to burn fat. It’s sugar that makes you fat. It’s not fat. Good fats include foods that are rich in Omega 3′s. These are found in Salmon, avocados and walnuts. These foods are full of nutrients that can help you satiated throughout the day.



To your health


P.S. Please give your comments if you find the information useful.


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