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July 2017

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.

Hacks To Beat the Summer Heat While Working Out

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Some great hacks that will help you beat the Summer heat when you workout

The Summer is great because it allows for a lot of outdoor activities without fear of catching a cold because of the old weather or the rainy and windy days. The only problem with the Summer is that when you workout, you might start to feel a little suffocated by the heat. In this article we are going to be talking about the most important and useful ways for you to be able to beat the summer heat and get your workouts done without fear of fainting do to the excessive heat that you will have to deal with.

Stay hydrated

Liquids are your best friends when you plan to workout. There are thousands of people who get dehydrated and start to suffer from side effects without even knowing. The headaches, the dizziness and the lack of energy are certain giveaways that you need to do something in order to feel protected. A good way to know if you are hydrated is by looking at your urine color. If it looks almost like water, this means you are properly hydrated.  

If you want to stay hydrated all the time when you are working out. You should have a bottle holder in your bike and you should have a light backpack or something similar that you could use to carry fresh water.

Look for the shade

When you are out there jogging and doing any kind of workouts. You need to make sure that you can look for the shade as often as possible. If you find two routes that you can use for your workouts. It would be wiser to choose the one that has more shade in the trajectory and this is going to make it easier for you to get through it. You should look for alternate places to workout if you are pending too much time under the sun.  

Use the right kind of clothes

You should use sports clothing like synthetic fabrics that are ideal for this kind of activity. You should wear a hat and make sure that you can have comfortable shorts or pants that are not too hot to wear. The cooler you can keep yourself the better and if you want to get the right kind of results, you should always make sure that you avoid cotton or any heavy clothes that will make it harder for you to maintain a lower body temperature.

Start as cool as possible

A good tip when you are going out to run of job during the summer, is to put your hat in the freezer for about an hour before you go out. Then you can out it on and this will keep you cool for a while. Ay way that can help you start cold is going to be great and that is the key to a great workout during the hottest days of the summer.


There is nothing more important than being able to get the right kind of results from your efforts. This means that you need to be able to keep your body cool, hydrated and protected from the sun as much as you can during your summer workouts outside. This is going to be very useful in preventing all kinds of problems with your health in the long run and even short term problems that could pose a threat to your general health and this is the reason why you need to take proper precautions when you are out there exercising under the sun in the hottest season of the year.


11 Beginner Workout Mistakes to Avoid

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11 Beginner Workout Mistakes to Avoid

Leaving nutrition out of the picture. Exercise alone won’t get you all the way to reaching your health goals. A solid work out plan is incomplete without an accompanying nutrition strategy. We hesitate to use the word “diet” here; ultimately, what you’re doing is learning a new lifestyle that incorporates healthy eating and exercise routines. When you fuel your body well, exercise will be far more effective.

Being distracted. It’s easy to want to multitask at the gym, but you’re better off just not. Reading on the elliptical, for example, isn’t doing you any favors. Taking time to stop and chat between reps or machines isn’t helping, either. Set a game plan for your time at the gym, stick with it, and be laser-focused about your workout.

Wanting impossible results. There’s no such thing as a “magic” exercise program or diet. Health and fitness simply take time. Many people start a workout plan wanting to see dramatic results in a short amount of time. Don’t get discouraged if you don’t have the beach-body you want after two weeks. Stick with it, and you’ll start to see improvement and eventually have an Let’s face it: being a “newbie” at something isn’t anyone’s favorite place to be. It’s intimidating and a little embarrassing, especially when it’s in an area you feel like you should have all the answers – like working out. But everyone starts somewhere, right? And until you take the steps to learn, you’ll never know. Setting goals to get healthy and lose weight means you have to start exercising. We know it’s intimidating, but your health isn’t worth not facing the learning curve. To help you out, here are 11 beginner workout mistakes we frequently see that you can avoid:

Overestimating your ability. This is also known as trying to do too much too soon. Yes, you need to “feel the burn” and push yourself in your exercise routine. But before you try doing it all at once, realistically assess where you’re at and don’t be afraid to start small. The last thing you want to do is overdo it and risk seriously injuring yourself. Pay attention to your body because there’s a distinct line between a good, sore kind of pain and pain signaling you’re actually injuring your body.

bigstock-139204787Thinking more is better. In reality, the quality of your workout is more important than the frequency. When you’re first starting out, you may need to work out less intensely more often, but as you build up strength and stamina, it’s actually better to work out fewer days so your body has a rest day in between. Giving your muscles adequate time to recover will help you in the long run. The same is true for reps. Doing a smaller amount of an exercise right and well will always be better than a sloppy version you’re able to do more of.

Forgetting basic gym etiquette. This might seem silly to include, but it’s important! Don’t be the chatty Cathy holding everyone up from getting to their workout, put away weights you’ve used, and always make sure to wipe down any machines you’ve used. Basic, but don’t skip on learning your gym manners.

Warming up the wrong way. What the first thing you do when you get to the gym? Like a lot of beginners, you might go for some stretches to warm up. This is actually the last thing you want to do as part of your workout. The best way to begin is a quick five minutes on the elliptical or a brisk walk on the treadmill. Use your cool down as a good opportunity to stretch it out.

Not balancing cardio and strength. Both are important, and an imbalance will result in inconsistent results. Strength training tones your muscles, cardio keeps your heart healthy. If you only do cardio, you run the risk of losing muscle. Here’s a free tip: get the most out of your workout by starting with your strength training and ending with your cardio.


Skipping out on a plan. Without a goal, it’s hard to stay committed. Set specific goals for yourself and find a plan to get you there. A trainer can help create a custom plan, or there are thousands of great online resources you can find online. Keeping track of your progress is a great motivation-booster.

Never learning proper form. There are right and wrong ways to perform exercises, and the difference is often a fairly small adjustment. One consequence of doing an exercise wrong is it won’t be nearly as effective in helping you see results. A second and more serious consequence is the potential of a serious injury. If you’ve never been taught, there’s no shame in taking the awesome body to show for all your hard work.

Failing to create habits. Ultimately, it’s all about changing your lifestyle to be a healthier person. If you’re exercising (or dieting, for that matter) solely for the purpose of losing weight, you’re not setting yourself up for the long haul. What you really need to focus on is making better choices for your overall health. This long-term goal means you’ll stick with it even once the weight comes off so you can keep it off.

Taking on the challenge of a new exercise routine can be daunting, but you can do it. Just remember, the old saying is true that practice makes perfect. And following this cheat-sheet of beginner workout mistakes to avoid will help you be a pro in no time.

How to Eat Healthy at Food Trucks

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Summer is a season full of festivals and carnivals that offer tons of food options, including food trucks.

Dale Green, a clinical dietician, gave some advice on eating healthy for those who prefer food truck meals.

First, Green suggested that before you even go out, to eat a full breakfast  so that you’re not hungry when you’re out at those food trucks. It’s like grocery shopping on an empty stomach; don’t do it!

Depending on what kind of outing you’re at, there may be a few food trucks to tens of different ones. Green suggested surveying the area before ordering, to explore all your available options.

Next, when eating healthy, consider the methods of cooking used.

“Avoid deep fat fried foods— the ideal choice is choosing things that are roasted, grilled, boiled or baked,” Green said. Stir fried food is a healthier option, but check to see what the cook is frying with. Canola oil is an okay option, and it’s becoming more popular in the food truck industry.

Green also suggested that one should take note of the ingredients used.

“While walking around the place, look for options with a lot of vegetables or fruits in them. These are going to have a lot of fiber and essential minerals such as potassium,” Green said. A high-nutrient meal with less calories is good for eating healthy as well as weight loss.

Green also said that most food trucks allow their customers to personalize their orders. “For instance, if you are watching carbohydrates, you can request them to serve your order without the bun, bread, or noodles.”

Tips to make a healthier meal

1. Little or no cheese: Let’s say you’re choosing a quesadilla, then the best option is choosing grilled chicken, a vegetable, fruit and perhaps little cheese- just for holding it together. “You have seen most fast food trucks serving the entrée with cheese,” Green said. “You have the option of saying light on the cheese.”

2. Top it off: “Salsa, pickles or mustard are the best options when it comes to toppings; avoid the ranch dressing and mayonnaise options especially for those who wish to spare their calories,” said Green.

3. Chose lean meat: Most fast food trucks have options–choose lean meats like pit beef, chicken, shrimp, tofu, or fish for your proteins. These are essential for muscle growth, enhancing brainpower, boosting metabolism, and maintaining a healthy weight. Fatty meat like bacon puts you at risk of stroke and heart disease.

4. Drinks: The choice of beverage you make is very important. For example, if you chose drinking soda, you will get an average of 400 calories – this is double the amount of calories in a recommended meal. Whenever possible, only drink water – it will save you money and boost your metabolism. According to a study published in The Journal of Clinical Endocrinology and Metabolism, drinking two glasses of water increases the metabolic rate by 30 percent.

5. Fruits: If you opt to take a smoothie, go for fresh fruits. On the other hand, if you want to add some proteins, go for yogurt or soy milk, if available.

6. Vegetarian: Most burger food trucks have vegetarian-friendly options such as a heart-healthy turkey burger or a black bean burger. Some fast food trucks also make their ice cream from purely natural ingredients like coconut milk and cashew.

7. Share: Lastly, Green suggested taking some close friends along with you to the food truck. According to some studies, sharing different food items with others means that you will eat less food. Moreover, taking friends with you has an added benefit that you will sample more offerings. You can also enjoy the surroundings together and have fun.

Moderation is essential; by following the above eating healthy tips, you can achieve your health goals and lose weight sustainably.

Why You Should Stop Eating at Night

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After many years of scientific uncertainty, the truth about the perils of eating at night has been revealed. Initial results of research work by Perelman School of Medicine have put questions to rest.

These particular scientists went on to discover that eating during the earlier parts of the day can be key in healthy dieting. Findings from the research were published in a press release from Penn University. They showed that eating in the evening and then raiding your fridge late at night can be very detrimental to your health. Most notably, this bad habit can adversely influence your weight and metabolism, along with the risk factors for developing heart disease and diabetes.

For 2 straight months, the scientists had a group of 9 healthy adults consuming 3 meals along with 2 snacks each day between 8 am to 7 pm. The study group was then given a break of several weeks, after which they were put on a more delayed feeding schedule. This eating pattern limited their meals and snacks consumption to between 12 pm and 11 pm each day. The researchers then assessed the alterations in the volunteers’ weight, metabolic rate and caloric burning. For the group fed later in the day, in the long run they discovered the weight, cholesterol, insulin, triglycerides, and fasting glucose levels skyrocketed. There were troubling hormonal upheavals registered as well.

In essence, eating at night triggered delayed spikes in gherelin, the hormone which stimulates appetite. In turn, this slowed down the release of leptin, the hormone that is chiefly responsible for alerting your body you have eaten to your fill. It is important to note that these findings were markedly different from those of the volunteers’ daytime eating schedule. The overall impressions were eating earlier on could significantly assist in curbing eating late at night. The latter of which now seems to be a nasty habit you could pick up in the context of your health.

Lead author of the research, Namni Goel, explained previous sleep deprivation studies had revealed weight and metabolism can be affected in part by eating late. The initial results of the sleep control aspect of this research paint a clearer picture of the various benefits of eating earlier on in the day.

Eating late, on the other hand, can be detrimental. To begin with, it can have adverse effects on weight, energy and hormone levels. Increased levels of glucose and insulin are prominent, both of which are related to diabetes.

Increased cholesterol along with triglyceride levels has been closely associated with a variety of cardiovascular conditions together with other health challenges. So, it is quite evident that developing the bad habit of eating late of night is clearly detrimental to your overall health and well being. Conversely, making it a point to eat your meals and snacks during the earlier parts of the day can prove to be highly advantageous.

Top 5 Most Popular Weight Loss Myths Debunked

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bigstock-beautiful-womens-3081623Thеrе аrе many common weight lоѕѕ myths that реорlе livе bу whеn it comes tо thеir hеаlth. It iѕ diffiсult аt timеѕ tо ѕераrаtе thе wеight loss mуthѕ and fасt from whаt iѕ true. Many ѕоund true while оthеrѕ аrе just laughable. I once rеаd ѕоmеwhеrе thаt if уоu drink wаtеr at night thаt уоu аrе gоing tо gain weight or thаt if уоu ѕсrаtсh уоur hеаd tоо оftеn уоu аrе gоing tо lose уоur hair….

Wеight Loss Mуth # 1
Thе more wеight thаt I hаvе tо lose the more intеnѕе mу exercise rоutinе ѕhоuld bе.
Weight Lоѕѕ Truth: Althоugh having аn intеnѕе wоrkоut rоutinе iѕ grеаt, there аrе a few thingѕ уоu ѕhоuld consider: thе first being thаt everyone is аt a different lеvеl when it comes tо thеir fitnеѕѕ аnd how muсh intensity thеу саn асtuаllу hаndlе. If уоu hаvе bееn рhуѕiсаllу inactive for a numbеr оf уеаrѕ, an intense work оut fоr you might bе, wаlking hаlf a mile a dау. Aftеr you walk thаt hаlf milе уоu nоtiсе thаt you are ѕwеаting bullеtѕ аnd thаt you are tirеd. However, fоr ѕоmеоnе whо hаѕ bееn physically асtivе for mаnу уеаrѕ, wаlking hаlf a milе can bе dоnе without a ѕwеаt. Evеrуоnе hаѕ a diffеrеnt dеfinitiоn оf what “intense” is.

If intense fоr you iѕ wоrking out fоr аn hour a dау, but due to life’s busy schedule уоu only hаvе timе for 20 minutеѕ a dау, then thоѕе 20 minutеѕ will gо an extremely long way. It might not nесеѕѕаrilу bе classified аѕ “intense”, ассоrding tо your dеfinitiоn, but those littlе cardio mоmеntѕ will have роѕitivе hеаlth altering еffесtѕ.

Weight Lоѕѕ Mуth # 2
Strеѕѕ аnd wеight gаin dо not go hand in hаnd.
Wеight Lоѕѕ Fасt: Thiѕ iѕ one of thоѕе “lаughаblе” mуthѕ.
Regardless of the reason, stress is a way of life in the 21st century. And for some people, the effects go beyond feelings of anxiety and discomfort. For these people, stress can mean facing each day ravenously hungry — and adding weight gain to their list of worries.

“While the immediate . . . response to acute stress can be a temporary loss of appetite, more and more we are coming to recognize that for some people, chronic stress can be tied to an increase in appetite — and stress-induced weight gain,” says Elissa Epel, PhD, an assistant professor in the department of psychiatry at the University of California at San Francisco.

Wеight Lоѕѕ Mуth # 3
I саn lоѕе wеight whilе еаting whаtеvеr I wаnt.
Wеight Lоѕѕ Truth: Sir Iѕаас Nеwtоn once said “Whаt goes uр muѕt соmе dоwn.” There are natural principles thаt gоvеrn оur lives. If уоu thrоw a bаll up in thе аir, it is going tо соmе bасk down. Yоu саn ѕit оn уоur соuсh and imаginе аnd viѕuаlizе thаt thе ball will ѕtауing afloat in thе air, but nаturаl рrinсiрlеѕ tеасh uѕ that it will соmе dоwn. Sаmе gоеѕ whеn it соmеѕ tо оur weight.
Thiѕ is оnе of thе most соmmоn wеight lоѕѕ myths оut thеrе. It iѕ illogical tо think thаt your health and wеight аrе gоing tо be in bаlаnсе if уоur nutritiоn consists mainly of twinkiеѕ, chips, and dоnutѕ. Surе уоu саn burn it off by еxеrсiѕing, but most реорlе whоѕе diеt соnѕiѕtѕ оf mаinlу junk fооd are probably not diѕсiрlinеd еnоugh tо stick tо a workout routine. I dо know a fеw people who, frоm thе оutѕidе, lооk like thеу are in good shape, bесаuѕе they are nоt “fаt, but who hаvе high сhоlеѕtеrоl.
Juѕt because I feel ѕоrrу for crushing thе hеаrtѕ of so many twinkie lоvеrѕ оut thеrе, I wоuld ѕау thiѕ. Yоu can еаt junk fооd, сооkiеѕ, сhiрѕ, iсе сrеаm, рizzа, burgers…. All оf thоѕе “ѕоul satisfying fооdѕ”, but it ѕhоuld be in moderation. Anуthing in еxсеѕѕ is never good.

Fаt Lоѕѕ Myth # 4
Skiррing meals iѕ a gооd way to lose wеight.
Weight Lоѕѕ Fact: There аrе numеrоuѕ ѕtudiеѕ thаt ѕhоw thаt реорlе whо ѕkiр breakfast and eat fеwеr timеѕ during thе dау tеnd tо be a lоt hеаviеr thаn whо have a healthy nutritional brеаkfаѕt аnd thеn еаt 4-6 ѕmаll meals during the dау. Thе reason to thiѕ might bе thе fасt thаt thеу gеt hungriеr lаtеr on in thе dау, аnd might hаvе a tendency tо over eat during оthеr meals оf the dау.

Wеight Lоѕѕ Myth # 5
I will nоt lоѕе weight whilе eating at night.
Weight Lоѕѕ Truth: Yоu саn оvеr indulgе in fооd during thе dау аnd not eat a single thing at night аnd уоu WILL gаin weight. As iѕ thе fасt thаt уоu саn ѕtаrvе уоurѕеlf during thе dау аnd еаt аll night long аnd уоu ѕtill will gain wеight. The kеу hеrе iѕ bаlаnсе. If уоur body iѕ telling уоu thаt it iѕ hungrу thеn реrhарѕ уоu should liѕtеn to it. The truth is, thаt оvеr eating, whilе nоt еxеrсiѕing, will cause уоu tо gаin weight; no matter whаt timе оf thе dау thаt you еаt. Whenever I аm hungrу at night, аѕ iѕ my habit with оthеr meals during the dау, I trу tо select ѕоmеthing thаt iѕ natural in nаturе. Sоmеthing likе fruits, vegetables, оr I might еvеn mаkе mуѕеlf a fruit smoothie. During those moments thаt I am craving iсе сrеаm оr ѕоmеthing sweet, I allow mуѕеlf to gеt ѕоmе, аnd DO NOT fееl guiltу about it. Many реорlе whо аrе overweight live thеir lifе in guilt аnd shame. I аllоw myself tо gеt ѕоmе, hоwеvеr, WITH MODERATION.

How to make sport drinks into a healthier beverage

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How to make sport drinks into a healthier beverage

There are many ways for people to exercise and to get their heart pumping fast. The one thing that is guarantee with any kind of heavy exercise is that you will be sweating quite a bit after you are done with your workout. When you sweat a lot, you start to lose electrolytes and they are extremely important for your body as they help get rid of fatigue, mental confusion and nausea while you are working out and also afterwards.  They also help with muscle cramps and this is the reason why you can’t allow yourself to let them drop to extremely low levels.

A good sports drink can help you replenish those electrolytes, but we are going to show you how you can make a great sports drink replacement at home that will leave you feeling energized and ready to go. This is the reason why so many personal trainers out there are telling their clients to forget about those sports drink that are sold in stores and to take the time to prepare their own. They are easy to make and it takes a few minutes to get them ready for consumption.

The most popular sports drinks that are advertised by the best athletes in the world are good for the replenishment of electrolytes, but they do contain fructose corn syrup and artificial colors that are not good for your body. His is the reason why we are here to show you how to make this 100% natural sports drinks and recover with a much better beverage.

The best thing is that you won’t even need a blender to make most of them and you will definitely feel a difference in the amount of energy that you feel when you replace your current sports drink with these natural options.

DIY sports drink

This one is very simple and all you need is 1 liter of water, juice from 2 small lemons, ½ teaspoon of sea salt and stevia. Mix them all and drink it cold.

Watermelon sports drink

I cup of cubed watermelon, 1 cup of coconut water and lime squeeze. You can also add some salt if you want, but this is optional. You are going to love the taste and it will be much better for your health than any commercial sports drink.

Orange sports drink

Photo by Julia D-Alkin, courtesy of Unsplash

This is one of the favorites of people who like to have all natural beverages. You need ¾ cups of water, ¾ orange juice and ¼ lemon juice. 2 tablespoons of raw honey will add a bit more taste but this is optional. You will love the taste and it will provide much more than any sports drink ever could.

Homemade Gatorade

This is a great one for those who want to make their sports drink just like the popular commercial one, but without the ingredients that are not good for your body. ½ cup of your favorite juice (orange, lemon, cherry, etc.). 2 tablespoons of honey and ¼ teaspoons of unrefined salt.

Tropical electrolyte sports drink

This one is very tasty ad many have chosen it as their favorite, but it does require more ingredients. You need 2 teaspoons of dried hibiscus flowers. 1 cup of filtered water. 1 teaspoon of organic dried orange peel. 2 Tablespoons of raw honey. 1 orange squeezed, 3 cups with coconut water and ¼ of unrefined sea salt.

Strawberry sports drink

This is a mild tasting sports drink, but it contains a very powerful mix that will be ideal after any kind of workout. 3 cups of hot water, ½ cup of orange juice, 1 squeezes lemon and 2 tablespoons of honey. ¼ of unrefined salt and 1 cup of sliced strawberries. Place it in the refrigerator for the rest of the day and drink it the following day. We recommend this one for very intense workouts as it will replenish all of your energy.


There are any ways to create all-natural sports drinks, but these are the very best that we consider easy to make and very healthy for your body. You can experiment and create new ideas with the ingredients that we mentioned, but make sure to keep the salt at low levels. With that said, we hope you have a lot of fun trying out all of these recipes and we guarantee that they are the healthiest way for you to replenish all of those electrolytes that you have just lost.

Don’t Overcomplicate Your Diet

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Don’t Overly Complicate Your Diet

A large number of people have been feeling like they are definitely overwhelmed by the amount of information that is out there in regards to proper dieting and you are looking for a way to simplify things, but it all seems more complicated than ever. In this article we are going to give you some essential and very important tips on how you can avoid making your diet too complicated.

1. Cook your meals

Photo by Katie Smith, courtesy of Unsplash

We all know that buying packaged food that comes ready for eating and consumption seems like the best option because we are constantly short on time, but this is not going to be a good way to handle your fitness needs. The most important thing to always keep in mind is that these types of food are always going to contain very harmful preservatives and artificial flavors that are terrible for your health. The best way to handle this is to make sure that you can cook most of the meals that you have each day.

2. Decrease quantity, increase quality

This is actually a very simple thing to explain with a good example. If you eat two cheeseburgers, you will only get a quarter of the nutritional value you could get from eating a lean fish fillet with some mashed potatoes and broccoli. Just lower the amount of food, but never lower the quality, always seek to improve it.

3. Stay away from restaurants

There is nothing wrong with eating out once in a while, but you should avoid most restaurants that don’t serve healthy food. This is a very narrow selection in most case because a large number of people don’t have a decent restaurant near them and they go to places that only have really bad food available.

4. Make more room for sleep

Photo by Cris Saur, courtesy of Unsplash

The biggest problem that a lot of people have is that they are note even getting enough sleep most of the time and this makes it hard for their bodies to kick their metabolism into high gear and make it easier for them to get the results they want. You need to learn to make more room for sleep in most cases. A lot of people don’t get enough hours of sleep and they also make things worse because their sleeping schedules are always random and they are unable to keep their bodies working at optimal levels.

5. Get more protein

If you want to have success with the kind of foods that you decide to eat, you need to consider the importance of making sure that you eat a lot of protein. This is essential for building muscles and making your body stronger and less likely to get sick. Protein is the key to a stronger and healthier body in many ways.

6. Hang out with people who like to eat healthy

This might be one of the hardest things to do, but you need to stop hanging out with people who encourage you to eat greasy foods and drink beer all the time. They all enjoy these things as much as you do, but when someone has the courage to stop eating and drinking anything that is harmful for their bodies, their friends might start to see them as boring or a drag to be around. This is the main reason why you need to consider the idea of becoming friends with a different group of people. There is also no need to stop being friends with people who like healthy food, but try to avoid going out to eat with them. If you find that this is all you had in common with them, you will probably realize that you are better off not being friends with them.

7. Exercise as often as possible

This is a very important part of the process of keeping your diet in check and being in the best possible shape. You need to maintain a very active exercise regime that will allow you to keep your metabolism in high gear and this is basically what you need in order to keep your body burning at instead of storing fat. You have to be as constant as possible with your workouts and this is going to make you feel much better in the long run.


If you follow all of the tips that we have just given you, there is a very good chance that you will be able to maintain your health and you will no longer be complicating your diet.

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10 things you can do each day to get rid of belly fat

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Here are 10 things you can do each day to get rid of belly fat

Ok, we all know that one of the most annoying problems tat me and women face with their appearance is the accumulation of belly fat. This is the biggest concern for people when they take their shirts off at the beach, but on a more relevant note, belly fat is quite often associated with poor health. We are going to be talking about 10 great things you can do each day to get rid of belly fat.

Eat 3 meals per day

Always 3 meals per day without skipping on any of them. Breakfast, lunch and dinner without any snacking. There might have been studies that suggested that 6 small meals instead of 3 large meals daily was ideal for boosting your metabolism, but the truth is that six meals per day might not be as beneficial according to new findings.

Do plenty of cardio when you train

Now there are all of this new training methods that make it seem like you can hit the same level of cardio activity in 20 minutes of intense training, as you can with 60 minutes of regular aerobic exercise. This is not true and the only way to really get benefits from cardio and start burning fat, is to reach at least one hour per day.

Get rid of coffee and drink Green Tea

This might be a hard transition for a lot of people, but you have no idea how significant your results will be in getting rid of belly fat. The first few days are going to be difficult because you have an addiction to the caffeine, but this will start to go away within a few days and you will love how relaxed you feel without losing energy at all. Most people don’t realize that coffee makes them crash after a quick boost of energy more often than not.

Eat lots of walnuts

Eating walnuts as part of your daily diet habits is an excellent way to ensure that you will get the best results. They are great sprinkled on your salad and they are great for getting rid of belly fat.   

Eat more beans

Yes, believe it or not, the bean is actually a great wat to lessen the fat deposits that accumulate on your abdominal region. The best thing about beans is that they can make you feel satisfy even with small portions.

Avoid refined carbs

If you want to be able to get rid of belly fat much faster, you need to consider the importance of keeping refined carbs out of your diet. You will thank us in a few months when you see that belly fat going away.

Use pepper on all your meals

Sprinkle black pepper in every meal you eat each day. It has a compound that is very powerful and contributes to burning belly fat, the compound is called piperine and it will be worth incorporating pepper into your daily meals.

Switch to coconut oil

You won’t believe the advantages of using coconut oil to get rid of belly fat. This is also going to make your food taste a lot better. You should always consider the use of coconut oil to do any kind of cooking.

Dark chocolate should be your main source for sweets

While some people might believe that this is not possible, dark chocolate can actually help burn belly fat, but you need to make sure that your chocolate is at least 70% cacao in order for it to be considered dark chocolate. It’s not as tasty to some people, but good enough for people who need some chocolate in their diet.

Get rid of diet soda

This is not something you can drink twice a week and get away with it. The sugar content in soft drinks is so high that one can of soda per week can hurt your belly fat loss results. The only way to see great results is to ditch all the things that are not good for you and diet soda ranks at the top of this list.


If you follow this advice we just give you and you always play by the rules of what to avoid and what to consume on a daily basis, you will find that your belly fat will be gone sooner than you think. Just keep in mind that even the smallest amount of junk food can be terrible for your health and it can severely hinder your results with the process of belly fat loss.

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.