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Raise your kids in the right way.


  Raise your kids in the right way when it comes to dealing with food and exercise.

If there is one question that our clients that are parents keeps asking us trainers all the time, then it is that how do i raise my kids in the right way when it comes to food and exercise?.

There is one big elephant in the room at all times when it comes to children and our youth these days and that is the computer games.

kids playing computer games.

There are currently in almost all households the same conversation going on, and that is why the kids are playing for so many hours each day these games.

So let us back up a little bit, let us say 20 years ago there was a lot of games that hit the market with the aim to make children play them for a hours on end.

They where designed like slot machines in casinos to make children hooked on them from the get go.

And that is exactly what did happen!.

Then for every year that has gone by the games gets better in pulling kids in to that other reality.

And with all the extra gear that has come along like head-phones with built in microphones so players can chat with others players and also all the comfortable chairs for 12 h sessions, it gets harder and harder for parents.

So as a parent you brought these computers into the household so you are also now responsible to make sure that your kids play responsibly.

We introduced at LWC already 5 years ago a strategy to get your kids moving around and training in-between gaming  sessions.

And that was the exercise bike that was in the living room, so the kid had to leave the their room and their gaming chair.

Exercise bike.

We introduced 15 min on the bike for every 1h the kids play without any exception.

And it has worked tremendously well on our clients children for over 5 years now.

The kids know that they get to play, but they also have to bike 15min for every hour you get on the computer.

And this is very good because you teach your children that there is a price to pay for that gaming time.

This is then never a debate with your kids, you lay down the ground rules and if they do not follow them you remove the computer for 24h.

And they will pick up pretty quick.

Kids are like dogs in many way you have to lay down the ground rules in a civilized manner and teach and educate them along the way with love.

If you do that and you follow true with all this you will have healthy and well mannered kids and dogs, and not overweight kids or overweight dogs.

Dog and a child.

Then this regime is for weekdays, on the weekends you should remove the computer all together from Friday evening to Sunday night.

Lock it up in a closet with a lock on the closet or a screen lock program with a password.

And then make sure you spend some time with your kids outside in the fresh air during the weekend.

You can walk to the park and have an ice-cream and do some ball throwing or what ever floats your boat.

It is very important that children spend some time outside each day, at least 30 min on weekdays and at least 4 h during the weekend.

So if you follow these simple steps when it comes to activating your children , then you avoid the childhood obesity and a drained young brain.

ONE more thing that is very important to remember is this, many kids play during the night when their parents are at sleep.

Kids usually also play during the night when their parents are a sleep and this is a big hurdle in many families

What we need to remember is that children needs around 8h of sleep each night and if they play true half the night and only sleep 4h then their brain health is goanna suffer a lot.

What we do know for sure is that childrens mental health and brain health is suffering from lack of sleep.

locking the computer


What you can do is that you install an autolock software with password onto the computer, so it will automatically lock it down from say 21.00 a clock to 07.00 a clock.

If your kids are playing on their phones then remove those also at 21.00 a clock.

Once again let us remind you as parents that you are the parents and your job is to raise your childrens to the best of your abilities.

If you follow these simple steps with your kids you avoid a lot of health issues and also a lot of fighting at home.

If you need a blue print book that also contains a childrens chapter, then check out our book see the link here below.

And if you are in need of more hands on online coaching you can sign up in our shop in the link here below.

Take care out there.

The LWC team.

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80% of weight-loss is mental!.

So 80% of weight-loss in mental and 20% is about the work you put in exercise wise.

Many people who are obese or heavily over-weight have the same thing in common, they started on the wrong path and they can not seem to find their way back onto to the right path.

And breaking the cycle is very important but also very difficult.

Fast food meal.

Very often fast food is the weight devil in most over-weight peoples lives.

And it is very easy to get into a bad daily routine for either lunch, dinner or for some people both.

Let us say that you go out to lunch to a McDonald’s and you have the supersized meal.

Then you go back to work for another 6 hours and then you on your way back home stop at Burger kings for your dinner.

This is more common that people might think.

Because it is so easy to use a drive in for your lunch and for your dinner, when the options are so many in your community.

What is very often scary as personal trainers to see is that where their is a grocery store food desert there are many fast food options to choose from. 

So to be able to break this nasty cycle of consuming fast food on a daily basis, there is just one thing you can do.

You have to start cooking at home and bringing a healthy lunch with you to work and eating at home when you get home.

If you need to drive another route to work to avoid seeing the temptation of all the different fast-food options, then by all means do so.

perfect meal
Chicken breast, walnuts, broccoli.


Cocking a meal at home like this takes less than 30minutes for you, and you can cook so you can also bring some with you for tomorrows lunch.

Very often once a client stops eating fast food for a year and starts to cook at home, the weight-loss is tremendous to see as an outsider.

We also know that there are things in fast foods that makes you addicted to them so for some people you might have to remove yourself into a cabin for 14 days to get rid of that physical addition you have towards fast food.

One client of ours lost 43 lbs in one year, by just changing from fast food to home cocked meals that keeps you full longer and which also contains much less calories.

Let us say that you eat a fast food lunch containing 1200 calories at a fast food restaurant or you bring a home cocked lunch with you to work that contains 500 calories.

So here you saved 3 dollars on cost, and you saved 700 calories in the process and you feel much fuller for a longer period of time!.

Then for dinner instead of having a pizza, you cook some salmon or a steak for dinner, you will save another 500 calories in the process.


So it all adds up calorie wise when we talk about weight-loss.

So doing the work, walking at least 10.000 steps a day is all good, but if you are not mentally strong or mentally ready to change your calorie intake and what kind of calories you consume the weight loss project is going nowhere.

Casein protein powder.

If you suffer from low blood sugar and you are constantly hungry ,using Casein protein as a snack is a very good idea.

So when we talk about mental strength and it being 80% of your weight-loss process, then this is what we talk about with clients.

So cutting all fast food out for a 12month period is the way to go, you cook at home and you bring a lunch box with you to work.

Then as we mentioned before to you on many occasions the bigger sugar bomb and a huge stumbling block for your weight-loss is yuor the alcohol intake, that should also be zero for one year.



So these are the a few things to keep in mind when you are trying to lose-weight.

Drop the fast food and alcohol for one year and start to cook at home, a lot of things health wise and mentally will start to get better for you.

If you need online training and dieting support, feel free to check out our online shop in the link here below.

And if you can not afford online personal training, you are welcome to check out our book at Amazon that lays out the blueprint to our online program, for less than a supersized fast food meal.

See the link to the book here below.

Take care out there.

The LWC team.




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Ketogenic diet, pros and cons.

Ketogeinc diet, pros and cons.

So this question comes in quite a lot from online clients to our trainers and we think it is time to clarify some things surrounding the Ketogenic diet.

So basically what the Keto diet is a diet that consists of high fat low carb and medium amounts of protein.



The idea with the keto diet is to put your body into a state that is called ketosis.

Ketotis means that your body is in a metabolic state, and the objective is to burn fat, so your body will not have enough of carbs, so it start to burn fat instead.

And it means that you have high levels of ketones in your blood steams.

So basically your body should burn ketones and fat instead of glucose(sugar).

So you want your body to use fat as fuel instead, and because of this fact you will burn body fat in the process.

There are many scientifically proven health benefits with the keto diet.

Among those are to help prevent against diabetes, Alzheimer’s disease and cancer.

There are a few different keto diets, but we would advice beginners to start with the SKD which is the standard keto diet.

It consists of the following intake of 70% fat, 20% protein and 10% carbs.

When we talk about the nutrients you need to consume to put your body into a well working keto diet, we will list some of them here for you.


So you can consume the following items on a weekly basis.

Cream ,Butter, meat, fatty fish, eggs, almonds, walnuts and then all kinds of spices together with low carb vegetables like for for instance tomatoes and green sallad.

You can also have strawberries as a treat during the keto diet.

There is usually a two week period until your body gets into the ketosis state.

And we are not goanna lie to you, most likely you will have stomach issues like diarrhea and other symptoms.

These tend to go over after the initial 3 week period.

So the foods to avoid are quite simple to follow, those are the ones listed here.

NO alcohol, because alcohol is full  of sugar.

No rice or pasta.

And no potatoes or sauces and no fruits besides some strawberries from time to time.

And no sweeteners in sugar free diet soda or foods.

We recommend that your carb intake comes from Oatmeal in the morning and the rest from your protein shakes mainly Casein.

perfect meal
Chicken breast, walnuts, broccoli


So from this perfect meal for weight loss we have to remove the potatoes and the carrots, when it comes to the broccoli you can remove it or keep it, we leave this up to you.

What then remains is the chicken breast prepared in real butter and the walnuts.

So what are then the pros and cons of the keto diet for normal people.

It is quite clear that there are many health benefits to your body to avoid diseases and the loss of excess body fat.

The cons are that this is a very boring diet to be on because lets face it, we all love carbs.

And you will be very limited in social gatherings when you can eat or drink almost no carbs what so ever.

A few things that we want to make very clear based on our long experience with the keto diet, is that many have stomach issues for the first 3 weeks time.

And this means diarrhea and other related issues.

Also your body will be screaming , where is my glucose(sugar) and for some this means headaches and fatigue.

But these symphtosm will all pass after the first 3 weeks.

Usually in week 4 these issues have vanished.

If there is one word that our clients have used more than anything else is the word boring.

So it is boring to be on a keto diet.

We do not normally use Keto diets for clients other than those who have big problems with their thyroid hormone.

The thyroid hormone issue(lack of) makes you go up in weight when you just look at food.

For those clients we recommend this keto diet.

And sually you can try it for 3-4 months time, and then make a decsion if you are goanna stay on it for a longer peiod of time.

Most of our clients stay on it for a period of 6-12 months, and then they usually do not go back on it again!.

If you are a weight loss beginner, we advice you to check out our blueprint for our program from LWC at this link here below.

Or if you can afford, you can join us as an online client true our shop , see the link here below.

So take care and stay safe.

The LWC team.

The Scandinavian weight loss formula that actually works.