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Orangetheory Fitness – Thriving Beyond All Odds  

By | Exercise Tips, Weight Loss | No Comments

New fitness trends have changed and impacted many individuals’ understanding of what it means to be healthy.

Health and fitness are two areas that have become major concerns to many people. With regards to fitness, they have attempted different ways, strategies, equipment, and innovation just to be fit and sound. Fitness is truly becoming an entire culture.

However, just as fast and strong as they come, these fitness trends also fade. Such trends that came and faded fast include Shake Weight and FitFlops. However, there is one fitness champion trend that has defied all this and is demonstrating that there is space for development and innovation in the category of fitness.

Orangetheory Fitness was ranked 60th on the Inc. 500 rundown of companies that are developing quickly in America in the year 2016. With more than 700 locations around the world, Orangetheory has become loved by many among the many fitness trends. So what’s the mystery behind the prosperity of this fitness trend?

Orangetheory Fitness or OTF is established around the idea of excess post-practice oxygen consumption which is also known as EPOC. OTF’s heart rate monitored exercise is intended to keep up an objective zone that stimulates digestion and energy.

The training claims to make individuals burn around 500 to 1,000 calories in an hour and continue to burn calories at a normal rate of 15-20 percent which is higher than their average resting calorie burning for around 36 hours after work out.

There are 12 water rowers, 12 treadmills and 12 weight floor room stations in a typical Orangetheory studio which has a measurement of 2,800 square foot. The weight room is made up of TRX suspension rig, step bench and free light weights.

The programming and the movements are illustrated by the monitors in weight room. The monitors in cardio zone show a grid demonstrating the members in attendance and their heart rate levels currently whose level of intensity is color coded.

Under orange lights and cheery music, members undertake a program that turns between rowers, treadmills and free weights under the supervision of a vibrant coach. The aim of the program is to collect 12 to 20mins in orange zone. This zone is achieved when the wrist or chest monitor hits a heart rate of 84 percent or higher than your most extreme heart rate.

As indicated by OTF, it is the zone which makes the EPOC to burn calorie, and mins in orange zone members’ splat points. This is tracked and then emailed to every member after class only for fitness following purposes.

Periodical exercise is not new, neither is the idea of objective heart rate training. Orangetheory is shining because it offers individuals from all levels prompt gratification through a feeling of progress which is given by a quick feedback loop.

Studies have demonstrated that the sentiment of progressing positively is a staggeringly effective execution motivator. Collecting minutes in this zone splat points gives a reward after every exercise. Regardless of whether we’re discussing fitness or business, things that are difficult to assemble as a result of delayed effort turn out to be more manageable with prompt and steady praises.

It’s not precisely gamifying, as there’s no methodology or rivalry. It’s truly only a rewards system which feels like acknowledgment. It resembles training a seal meaning a real seal aimed at pushing the rate of your heart up into orange zone.

Achievement in Orangetheory Fitness trend is in respect to every client’s fitness level, which makes it available to a wide gathering of people. It may take several months or even several years to shed a specific amount of fat or reach your ultimate mile time, yet you can perceive the acknowledgment of gaining splat points for participating in orange zone amid each session.

This feedback loop energizes individuals, which makes them to continue coming in. Regardless of whether it feels like a ploy or not, it keeps individuals moving, which develops results. General uplifting feedback can be an awesome if you can discover approaches to praise little however significant benchmarks.

While your OTF instructor might be mindful so as to tell you that 80% of our fitness comes from the kitchen, the right support of a couple of splat points all over is an appreciated support toward carrying on with a healthier lifestyle consistently. 

6 Causes of Fluid Retention in the Body & How to Avoid Them  

By | Eating Healthy, Health Tips, Weight Loss | No Comments

Fluid retention is associated with accumulation of water in the tissues. It is due by an imbalance in the level of the fluids in your body. The human body is made up of complex systems which constitute hormones which determine the liquid level in the body. Excessive consumption of water cannot cause a problem in the body because the hormones work in such a way they lead to the elimination of the fluids through urine or sweating. There are several causes of fluid retention in the body. Common causes of the fluid retention in the body include the following:



Insufficient intake of water will make the body start retaining more water as a way of surviving. The retention of water leads to swelling of tissues.  

Excessive sodium intake 

If you consume a lot of sodium, you will end up increasing the retention of water in your body. The body tries to balance the sodium levels by retaining more water which can be used to dilute the sodium.

Vitamin B6 deficiency 

Lack of vitamin B6 in the body lead to retention of more body fluid. For you to increase your levels of vitamin B6 in the body, you should increase your intake of bananas, potatoes, tuna, sunflower seeds, chicken, and pistachios.

Magnesium deficiency 

Magnesium plays a crucial role in the overall health of the body. If you have low levels of magnesium, you may end up suffering from fluid retention. Some of the richest sources of magnesium for you to eat include spinach, nuts, avocado, dried fruits and whole grains.  

Potassium deficiency 

Deficiency of potassium leads to improper functioning of organs and fluid imbalance. It plays a crucial role in the regulation of water balance in the body.

Processed foods 

Most processed foods are high in sodium and sugar. They are the main causes of fluid retention in the body.

There are several effective ways you can apply to get rid of fluid retention in the body. They include the following tips:

  1. Consume more vegetables and fruits.

    Fruits and vegetables are rich in flavonoids. The flavonoids are effective in eliminating excess water from the body.  

  2. Exercise regularly 

    You should exercise regularly to boost circulation in the legs. The compression of the muscles in your body allows the veins to excel fluids from the body through urine as well as sweat. You can as well reduce swelling by elevating the legs to the rest position. The elevation leads to acceleration of fluid movement from the body.

  3. Reduce the intake of salt

    High intake of salt is associated with more fluid retention in the body. You can lower your fluid retention levels through reducing the amount of salt you consume.

  4. Avoid showering with too hot water to prevent dehydration

    If you showed using too hot water, there are high chances you will prevent dehydration. Always try to regulate the temperature of the water you use to take showers each day.

  5. Avoid wearing tight clothes

    Tight clothes can impair circulation. You will help your body in getting rid of excess fluids if you can change your clothes that fit loosely.  

The Weight Loss Secret that Makes All the Difference

By | Weight Loss | No Comments

Losing weight can be effortless for some people but is not always easy for most of us. If you have been trying to lose weight and haven’t seen any results, it’s time to make a to attain your goals.  

Well, that being said, you first need to know your requirements and why your body is not reacting the same way to a diet as your skinny friend’s.  


No ‘One Size Fits All’ 

Since everyone is different, there is no one precise answer to dieting. According to Richard Weil, M.Ed., CDE, Director of the New York Obesity Research Center Weight Loss Program at St. Luke’s Roosevelt Hospital Center in NYC, your physician will be able to tell you what is needed. 

A doctor can help you pinpoint and understand the reasons why you are not able to succeed in losing weight, and suggest healthy ways to attain your goals.  

To discover the real secret to weight loss, bring up these 3 simple points at your doctor’s appointment.

Your previous plans and goals 

If you have tried various strategies to lose weight but were not able to keep it off, you must honestly discuss this with your doctor and describe the pitfalls and reasons that could have kept you from shedding those pounds. Discussing your weaknesses will allow you to understand what you may be doing wrong and how to change your existing diet and routine to have a better health.

Further, you need to share lifestyle changes or medications you’re taking. Both of these could have adverse effects on your weight loss progress. Your doctor will also want to know whether you are ready for making the positive changes and sticking to it for longer.

2. What would be the best program to follow 

Since there are numerous weight loss diets, workouts, pills, and programs, it can be challenging for an individual to find the right weight loss secret for them. After assessing your health and calculating your BMI, your doctor will be best able to tell you about the most effective way that will work on your body.

You must also understand what amount of weight you need to lose to attain your ideal weight while not compromising your health. Ask for methods that maintain the nutrition and energy level of the body while losing a considerable amount of fat from your problem areas.

3. How to work around pre-existing health conditions 
It is a must to visit your health care provider before you try to make changes in your diet and lifestyle, especially if you have a health condition.

For example, having weak bones and joints pains can keep you from doing exercises directly affecting your weight. Exercising with such health conditions can be dangerous and may cause irreversible damage to your body. Also, some diets may affect the way your body functions and interfere with the medicines you take. Don’t forget to make a list of health problems and the medicines you take on a regular basis.

Besides a doctor can also help you understand how to set a realistic goal and how much time you may need to wait before seeing any results. If you are not comfortable with any plan that you are asked to follow, don’t hesitate to ask for other options and strategies that are available. Your physician may also recommend you a trusted dietician, who may help you to manage your weight in a healthy way.


pancake recipe

It’s Low-Lectin Pancake Day! Pancake Recipe Included

By | Eating Healthy | No Comments

Pancakes are one of the most beloved breakfast foods in America, and today you’ll find that Mom’s pancake recipe is still delicious. However, there is one ingredient that is lurking in many so-called “health” foods today that may also be inside your everyday pancakes if you are still following a traditional pancake recipe. 

I’m talking about lectins, and they are found in many common everyday foods like whole grains, fruits, and vegetables including nightshades like eggplant, peppers, potatoes, and tomatoes, squash, legumes including beans, lentils, peas, along with seeds, nuts, and dairy. 

What Are Lectins? 

Lectins are plant-derived compounds that are actually pretty smart on the part of the plant. You see, back when humans roamed the Earth as Paleolithic creatures the plants wanted to protect themselves from us, as well as other animals. For this reason, many plants evolved to include phytochemicals such as lectins to cause intestinal distress to any animal that consumed it. 

So, the bottom line on lectins is that they simply are part of the Plant Paradox. The paradox of plant life in our everyday diets is that they want to survive too! And while all raw foods like whole grains, fruits, and vegetables are naturally good-for-you foods, they can cause problems to your overall health if used improperly in the kitchen, or if they are overeaten. Lectins are one such substance that have been shown in clinical trials to cause intestinal inflammation, allergies, and even increased gut permeability often called “leaky gut.”1,2  

The Low-Lectin Pancake Recipe You’ve Been Craving! 

Possibly one of the best breakfast foods around, these low-lectin pancakes stack up to any traditional pancake recipe. Just try it out for yourself! 

Low-Lectin Pancake Recipe Ingredients: 

  • 1 large ripe banana 
  • 1 large free-range egg 
  • 1 Tbsp of coconut flour 
  • Slight drizzle of organic coconut oil to top 
  • Blueberries fresh, or frozen 

Pancake Recipe Directions: 

Chop the banana into small chunks, or if it is too ripe (which is actually good) just toss it into the blender with an egg, and a Tbsp. of low-lectin coconut flour. I find the smaller the pancakes, the easier they are to flip so, pour the batter gently into a small frying pan, or use a ladle. Cook on a medium heat in either olive oil, or coconut oil for roughly one minute on each side. You’ll know the pancakes are done when the edges are crispy, and brown. 

3 Other Low-Lectin Options for a Pancake Recipe (and more!) 

pancake recipe

A lectin-free diet is one very healthy way to eat! Here are just 3 other baking flours to use: 

  1. Almonds.Ground up almonds never looked so good as they do as a flour. This nutrient-dense all-purpose flour alternative is ideal for use in a low-lectin diet as it offers a sweet nutty flavor, along with a good source of essential fatty acids,and antioxidant Vitamin E.3  
  2. Sesame.Here, the tiny sesame seeds are ground up to make a flour. And that makes it easy to absorb all of the nutrients provided by this commonly used seed in Asian cuisine. Sesame flour can be used in baking or as a nutritional boost in smoothies, juices, salads, and another DIY health foods. Nutrients inside sesame flour include protein, calcium, phosphorus, magnesium, potassium, and a high level of essential fatty acids including that of Omega 3, 6, and 9.4 
  3. Sweet Potato.If you’re ready for a sweeter pancake, just add sweet potato. This slow-digesting carbohydrate is able to supply a lasting source of energy, and also a naturally sweet flavor that cuts sugar from any baked goods recipe.
  4. Blueberry. If you’re craving old-school blueberry pancakes, this Gundry-approved blueberry pancake recipe is the answer!  

Talk to Your Doctor 

Today, there are many foods on grocery store shelves masquerading as health foods. These so-called “health” foods often contain a range of filler ingredients made from all-purpose flour, sugar, and low-quality oils. For this reason, many people turn to fresh whole grains, fruits, and vegetables to maintain a healthy diet – but those foods could be causing your health problems as well. And that’s the Plant Paradox! 

That’s why it is so important to talk to your doctor about any changes that you make in your everyday diet. That way they can help you develop a dietary approach that not only meets your health needs, but that also eliminates any foods that could contain harmful phyto-chemicals like lectins. 

In the meantime, take this handy Plant Paradox Shopping List when you go to the grocery store. It’s the easiest way to remove harmful phyto-chemicals like lectins from your menu. Enjoy! 


  1. Karin dePunder, LeoPruimboom. The Dietary Intake of Wheat and other Cereal Grains and Their Role in Inflammation. Nutrients. 2013 Mar; 5(3): 771–787. 
  2. Daniel Hollander. Intestinal permeability, leaky gut, and intestinal disorders. Current Gastroenterology Reports. October 1999, Volume 1, Issue 5, pp 410–416.
  3. Almond flour meal. Nutrition Facts & Calories.  SELFNutritionData.
  4. Seeds, sesame seeds, whole, dried. Nutrition Facts & Calories. SELFNutritionData.


phentermine - weight loss

Study Establishes that 90% of American Men are Overfat  

By | Health Tips | No Comments

Overweight. Obese. Fat. There are already so many words to describe this condition. Do we really need to add another? In short, yes. Yes we do. Each one word has different connotations, and overfat is no different. In this case, the word overfat implies a person has excess fat specifically around their waistline.   

What is Overfat?

Being overfat isn’t limited to obese people. It can include non-obese individuals weighing within the healthy body mass index (BMI) range. According to the Frontiers of Public Health journal, 76% of the population of the world may be overfat. These statistics gets more alarming when it comes to findings among the most developed nations; where up to 50% of children and 90% of adult males may be overfat.  

Conventional means of assessment, such as calculating BMI or measuring weight on a scale, are not effective in determining whether you are overfat. A more effective method is measuring your around your waistline at the belly button level and then comparing that number to your height. If your waistline is longer than half your height, then you are likely overfat. Before jumping to conclusions though, you should tell your primary care provider about your concerns and have them determine the truth. This is a common condition; even some military personnel and professional athletes fall into this category.

The overfat pandemic is most prevalent in the United States and other English-speaking countries such as New Zealand, and Greece and Iceland. Developing countries have followed suit as well since they are progressively following the diet habits of developed countries. A study led by Australian health expert Philip Maffetone established that 90% of American men are overfat. American women are not faring very well either, with 80% of women falling into this category.

Health Concerns Associated with Being Overfat

As previously mentioned, being overfat is not limited to those who are obese. This is the reason why the majority of the population falls under this category. To be considered overfat, there needs to be excess fat stored in the abdominal area of your body, also known as abdominal adiposity. This is the worst area to accumulate fat because, unlike fat stored in other areas of your body, it can wrap around your vital organs.
Being overfat increases your risk of morbidity, which makes you prone to chronic diseases like

  • stroke
  • cancer
  • heart disease
  • type 2 diabetes
  • osteoarthritis and gout
  • gallbladder disease
  • pulmonary disease
  • high blood pressure

Further health risks:

  • sleep apnea
  • high cholesterol levels
  • overall reduced quality of life

The fact that 90% of American men are overfat may be shocking, but what’s more disturbing is that most of them don’t know they are overfat. The focus of the public has been obesity and as such, many people don’t know that overfat is even a condition they could be suffering from, let alone how dangerous it is. What’s more, many people who aren’t considered overweight by BMI standards might not have any of these concerns even on their radar. 

Regardless of your weight, it’s vital to your health that you maintain a healthy, balanced diet. If you’re not yet overfat, this will help prevent you from getting the condition, and if you’re already dealing with it, a healthy diet can help reverse the effects. 

Excellent habits that healthy people have

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Excellent habits that healthy people have

We all know people that have great health and always seem to be full of energy and enthusiasm. The truth is that a lot of people fail to realize that there is a huge connection between the overall and health of a person and certain habits that most of them have in common. In this article we are going to be talking about those habits and how they can make you enjoy a healthier lifestyle too. We are only going to mention the habits that 99% of healthy people seem to have in common. This is going to prove to allow you to feel motivated to keep those habits as part of your daily checklist.

Healthy people always keep an eye on their general health

This is a very important habit and that means that healthy people always take the time to consider the importance of keeping their general health in check. They are always looking for ways to challenge their bodies and see if they are still able to perform as well as they did a week ago. This is definitely the kind of habit that you want to have in your life.

Always monitor the way that your endurance and your stamina are currently performing. Also be on the lookout for a lower level of energy as this could be a sign that something is not right with your body. Keep track of your health and you will always have an advantage by knowing when your body is not working as it should.

They keep track of what they eat

No one is saying that you have to become a crazy obsessed person that counts every calorie on a daily basis, but if you want to be a healthier person, you need to start considering the fact that you will be able to get the best results in your overall health if you always watch what kind of foods you eat. Healthy people are very aware of the difference between eating a hamburger or a pizza and eating a fish fillet with vegetables or a chicken breast with mashed potatoes.

The important thing to keep in mind with this advice is that you should always have a good idea of what kinds of food you can eat in order to keep your body as healthy as possible.

They try new habits that work

If there is something that healthy people often do, is to evolve and adapt to the kind of changes that they find to be beneficial for their health. You should be on the constant lookout for new thigs that you can do in order to keep your health at optimal levels. It could be a new supplement, a new exercise or even a new way of resting or meditating. The healthy person is always looking for new ways to make their body stronger and healthier.

They never quit and they work hard for their results

The healthy person is not just someone who is able to exercise and watch what they eat. The healthy person is also someone who knows that it takes a lot of hard work and dedication to lose the weight they want to lose and have the body they want to have.

When you are faces with any kind of challenge and you feel that it’s becoming too difficult for you. The best way to get through this is to remind yourself that those obstacles are there so that only a few people can cross them. The question is, if you really have what it takes to be one of those people? You need to build your mental toughness in order to overcome any of those obstacles.


There are many things that a person can do in order to maintain their health at optimal levels, but the habits that we just mentioned seem to be essential and always present in all the successful people we have been able to read bout or interview. There are many individuals out there who wish they had a better looking body and they wish they could run faster and have energy to perform all kinds of physical tasks without feeling tired and drained in just a few minutes.

Keep your mind focused and always remember that the only way to reach your goals is to work very hard in order to make sure that you can earn the right to get to the finish line. All great things are difficult and they all require hard work and dedication.

The Weight Loss Tip That Could Make or Break Your Success

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“How often should I weigh myself?” and “When’s the best time to weigh myself?” are some of the questions many weight loss enthusiasts are searching answers online. To answer these questions, many professional trainers and weight loss experts have been giving conflicting answers which have left people more confused.

You don’t have to worry if you have been getting conflicting answers. Several scientific studies have finally revealed how often to weigh yourself and the best time of the day to get on the scale.

Weigh yourself regularly

Science says that you should weigh yourself regularly. According to the study conducted by the National Weight Control Registry, approximately 75 percent of weight loss enthusiasts who have successfully lost weight and avoided further weight gain weigh themselves on a consistent basis.

This study by the National Weight Control Registry is not the only one that shows the importance of weighing yourself regularly. Another study that was conducted in 2012 found that people who lose any amount of weight through diet or spending time in the gym are less likely to add further weight if they weigh themselves on a regular basis. Findings of this study are published in the Journal of Nutrition and Dietetics.

You should weigh yourself mindfully

Science says that, apparently, there is a right way and time weigh yourself. You will get the quick and correct results you if you follow this simple rule.

First off, weight loss experts and health care professionals recommend scheduling a specific time of the day to weigh yourself. You need to stick to that time no matter the challenges you may encounter. The reason for this is that your weight is likely to fluctuate throughout the day. For this reason, you won’t be able to get an accurate reading of your weight when you get on the weighing scale any time of the day.

Dr. Holly Wyatt, medical director of the Wellness Clinic at the University of Colorado Anschutz Health and Wellness Center, told Consumer Reports that people need a baseline to help them manage their weight and make informed decisions about their health.

The best time of the day to weigh yourself

But then, when is the best time of the day to weigh yourself if you are faced with choices? According to the experts, you should step on the weighing scale early in the morning when you wake. Even before you hit the gym or have consumed anything. Also, before you step on the scale, make sure your bladder is empty.

At this time, you will likely get a lower–and more accurate–number than you would later in the day. Stepping on the scale after breakfast, or any meal, presents extra pounds which may make it difficult for you to determine your true progress. The extra pounds come from the food you ate during breakfast, water, and many other factors.

Also, before you step on the scale make sure it is lying on a hard and flat surface. Don’t place it on the carpet. Experts also recommend you stand still and upright with your body weight distributed evenly across your two feet.

In fact, getting a more exact version of your total weight after stepping on a scale is guaranteed to put your mind to rest. It will also boost your motivation which will lead to more weight loss.

So there is nothing to fear when it comes to the dreaded scale. After a few weeks of consistent healthy eating habits and weigh-ins, you should start to see the results you want.

Cutting Back Salt to Shed Pounds?

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The Connection Between Sodium and Weight Loss

You may have heard that cutting down on your sodium intake will help you lose weight, as well as to maintain a healthy blood pressure and reduce water weight.

Contrary to the above, James DiNicolantonio Pharm.D. claims that cutting down on salt intake may be the reason you aren’t losing weight despite giving it your all. According to his new book, The Salt Fix, reducing salt intake amps the reward system of our brains. Ever given a thought why you experience that awesome feeling after taking a bag of chips or clearing that doughnut? Well, that happens when the reward system is at work. Whenever this section of the brain gets activated, you will obviously crave for a special treat if not a dessert. Admittedly, this can be a hindrance if shedding those pounds is your priority.

The theories of this book are based on the findings of a 2004 study. Information on the same was published in Pharmacology Biochemistry and Behavior. Researchers found that mice that had low levels of sodium appeared to have a sensitized reward system. In a nutshell, a reduction in salt intake creates an even stronger desire to consume salty foods.

Should We Avoid Low-Sodium Diets?

According to Keri Gans, R.D.N., C.D.N., we should take this with a grain salt, taking into consideration other animal-only studies. Even though we can’t deny the fact that low-salt intake causes certain cravings, the urge to eat junk foods is spurred by our own dietary restrictions and not anything related to brain chemistry, she explains.

So, does this mean reducing the intake of sodium actually works against your efforts to shed off those pounds? According to Gans, this will depend on other factors.

She argues that one shouldn’t avoid one particular ingredient or nutrient in order to lose weight. You can’t get to where you want to be by only eliminating salt from your diet. Doing that translates to the disregard of other significant nutritional factors that influence weight loss. One should consider other factors such as protein, calories, saturated fat, and fiber content. You simply can’t base everything on sodium. For instance, one should consider the protein to calories ratio in a meal, because it determines how long one can stay feeling full.

Further, prioritizing low-salt diets may expose one to other diet-related risks. You could end up consuming a lot of products labeled or advertised as reduced or sodium free. Well, this may be very luring but again, such products tend to overcompensate by increasing their amount of sugar or fat so that they don’t lose their appetizing flavors.

According to Gans, things may backfire if you focus on eliminating only one ingredient from your diet, especially if you love that particular food. If you happen to be a total salt junkie, doing away with salt may steer you to the wrong direction. Banning sodium can not only sabotage your health goals but also be the reason you make unhealthy choices. The body needs certain nutrients in order to function properly. For instance, a given amount of sodium is required in order to strike a balance between electrolytes and hydration. To sum it up, focusing on low or no-sodium diets translates to depriving your body of essential nutrients.

According to Lisa DeFazio, R.D., it is a better idea if you reduce your sodium intake per meal. She recommends capping your salt intake from 400mg to 500mg per meal rather than eliminating the ingredient completely.

Admittedly, taste is important to all of us when it all narrows down to daily meals. That is why we love salt; it is the ultimate taste fix. According to Gans and DeFazio, one can choose snacks such as microwaveable popcorn, which usually has a small amount of salt. Well, the good news here is, popcorn is known for its high fiber content yet very low in calories. This makes it suitable for weight loss. There are other snacks that are low in snacks. Examples include roasted chickpeas, kosher dill pickles, lightly salted nuts, and roasted edamame.

Final Word

Reducing sodium intake surely reduces water weight. However, you should not go below 400-500mg per meal unless you are ready to deal with a ton of cravings. All the best!

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