Category Archives: healthy

The 3 Week Diet

The 3 Week Diet

The 3 Week Diet is a foolproof, science-based weight loss program that’s 100% guaranteed to help you lose weight quickly.

Designed by a nutritionist, this diet has helped thousands of people around the world achieve their weight loss goals – faster than any other diet out on the market today.

Lose Pure Body Fat

On average, people who undertake The 3 Week Diet lose between 12 to 23 pounds (5 to 10 kilograms) of pure body fat over the course of 21 days. Some users are even able to lose as much as 33 pounds (15 kilograms) from the diet. It all depends on how much effort you put into the diet.

The 3 Week Diet is suitable for people of all ages, all ethnicities, and all body types.

Whether you are looking to drop a few pounds for an upcoming event, get the body you’ve always dreamed of, or simply improve your health – The 3 Week Diet will work for you.

The diet comes from years of scientific research and testing. This diet works for people of all sizes and fitness levels around the globe.

Save Money

All the foods recommended in The 3 Week Diet are not expensive and can be found at your local supermarket or grocery store. In fact, you will probably save money by following The 3 Week Diet since every meal is set out for you in the exact quantities according to your measurements – with no leftover waste!

Additionally, there are no supplements that you are required to buy in order to complete Diet.

The workouts are very minimal and not a requirement if you want to lose weight with The 3 Week Diet. They help accelerate the process, but you can still lose just as much weight following the diet alone. If you chose to do them, they are very light and not strenuous. A gym membership is not necessary.

Heal Yourself With Coconut Oil

A guide to homemade coconut oil beauty products

Coconut oil is the latest food cure-all that can have profound positive effects on your overall health.
Coconut oil is a heart-healthy food that can keep your body running efficiently. The oil contains a combination of fatty acids with antioxidant properties and help in the absorption of other minerals. Here are the various ways it can impact your health:


This superfood is loaded with saturated fats that raise HDL (good) cholesterol.  It lowers your risk of heart disease.

This super ingredient isn’t just for cooking.  The oil’s health benefits range from weight loss to promoting better brain function.

This corresponds to a 2009 study published in the journal Lipids, which found coconut oil reduced Total and LDL cholesterol while increasing HDL, compared to soybean oil.


The medium-chain fats can speed up energy usage compared to other fats. It can digest as fast as sugar in the body.

“They don’t get added to fat cells or ultimately contribute to weight gain,” Rinehart said. Since there is a delayed digestion in the liver, they boost metabolism.

A 2011 study found a reduction in waist size after four weeks of 1 ounce of coconut oil per day. The participants did not exercise or go under a restrictive diet. Rather they lost a substantial amount of abdominal fat by adding the oil to their diet.


The oil can be used as a skin moisturizer because of its vitamin E content. This helps stop the damage to the tissues in the body since oxidation is a major source of skin aging.

Dr. Cynthia Bailey says, “Coconut has surprising benefits when applied to the skin as a moisturizer. It can reduce the harmful skin germ called staph aureus.”

Its anti-microbial properties can also be useful with things like acne, eczema, psoriasis, and staph infections. A 2004 study published in the journal Dermatitis found coconut oil can improve the moisture and lipid content of people with dry skin.


The fats in coconut oil provides a “secondary fuel source” aside from glucose that the brain and nervous system can function on. High sugar contributes to neurological problems, including Alzheimer’s, which may be a “type 3 diabetes.” In Alzheimer’s, the brain effectively blocks glucose uptake, so it is fuel-deprived, which can lead to general neurodegeneration.

The consumption of MCTs has led to an improvement in brain function in Alzheimer’s patients, according to a 2004 study in the journal Neurobiology of Aging.  Coconut oil’s MCTs may provide therapeutic benefits for memory-impaired adults.


The oil has lauric acid, which may have anti-fungal, anti-viral, and antibacterial properties. This makes it helpful with various types of infections.

Dr. Joe Alton, survival medicine expert, told Medical Daily in an email, “The saturated fats have antimicrobial properties and help with various bacteria, fungi, and parasites that cause indigestion.”

Add coconut oil to your daily diet for better health!

Treat Yourself to the Metabolic Diet Miracle!

The Metabolic Syndrome Diet Infographic

Today’s fast-paced lifestyle often means that we struggle to keep up with our families and friends, our jobs, and more. With so much to do, we often forget to take care of ourselves, forgoing exercise, not eating properly and not dealing with stress-all of these factors can contribute to your risk of developing a deadly condition known as metabolic syndrome. There is a solution to this deadly risk – a metabolic diet.

What is Metabolic Syndrome (MSx)?

Metabolic syndrome is a result of modern lifestyle choices: eating the wrong amounts and wrong types of foods, not exercising and having too much stress in your life. Manifested by a series of events related to abdominal fat and body inflammation, metabolic syndrome puts you at a high risk for developing one or more of the following conditions: diabetes, hypertension, heart disease, blood vessel disease (including stroke and leg amputations), some cancers, dementia, irritable bowel syndrome, fibromyalgia and many forms of bodily inflammation. In addition, metabolic syndrome significantly contributes to-and in some cases is wholly responsible for-most modern non-infectious diseases in adults. Developing metabolic syndrome will cost you dearly, both financially and physically, with regard to your length and quality of life. Your belly fat is killing you!

The Metabolic Diet

The good news is that metabolic syndrome is preventable. So how can you prevent it? The simplest answer is to reduce your body fat-particularly belly fat. The more complex answer is to change your lifestyle. You can make simple and easy-but very impactful- lifestyle choices such as eating healthfully, exercising regularly and reducing your stress levels. All of these choices will help you avoid the deadly metabolic syndrome.

Exercise & Stress Management Are Key

Exercise and stress management are a crucial part of the metabolic diet. Exercising regularly for twenty minutes at least four times a week is critical in reducing visceral fat, which will help reduce your risk for developing metabolic syndrome. Learning how to effectively manage your stress is also highly beneficial in relieving and preventing metabolic syndrome.

Here are some basic rules to help keep you on track and on course with your metabolic diet:

  • Live within 10% of your normal body weight. The basic formula for men is 106 pounds for the first 5 feet; allow 6 pounds for very additional inch. For women, the guide is 100 pounds for the first 5 feet, allowing 5 pounds for each additional inch.
  • Keep your body-mass index (BMI) ratio, which measures weight and height to less than 24, and keep your waist-to-hip ratio to less than 1.
  • Track your calories for weight loss and/or maintenance. This figure will be dependent on your body size and needs, but in general, most people don’t need more than 2,000 calories a day. Avoid falling below 1,200-1,500 calories a day for weight loss.

Healthy Eating Guidelines

The Metabolic Diet will play a significant role in your health. By making small changes, it’s easy to incorporate better eating habits into your diet over time. Here are some simple changes you can make now:

  • Eat Early. Eat when you wake up. Don’t skip breakfast. Try non-processed granola with fruit, skim milk and yogurt as a parfait. Another great breakfast is Kashi, Shredded Wheat or other whole grain cereals with 3 to 5 grams of fiber per serving. Try this with yogurt and or low-fat milk and dark berries.
  • Eat Often. Eat smaller amounts of foods more frequently. For example, instead of eating 1 or 2 large meals a day, have a small meal or snack every 3 to 4 hours. This will help you maintain energy and optimal nutrient levels. Infrequent eating can cause the body to go into a “stress mode” between meals.
  • Eat More Fiber. Eat more unprocessed fruits, whole grains, nuts, avocado and vegetables early in the day. These fiber-rich foods make you feel fuller longer. Cruciferous veggies (from the cabbage family) are a good source of fiber as well.
  • Fruits & Veggies. Eat more fresh fruits and veggies. They are full of carotenoids, which help protect against cancer and the metabolic syndrome. Some examples of a serving size is 1/2 a cup of fruits and vegetables, 1 cup of leafy greens, 1/4 cup of dried fruit, and 6 ounces of fruit or veggie juice. Remember to make sure you choose fresh fruit or vegetables; processing removes nutrients and usually adds unhealthy preservatives.
  • Salads. When ordering salads, always order the dressing on the side. The calories in a tossed salad with dressing can add up to 1,000 calories! A typical Chinese chicken salad can range anywhere from 500 to 1,000 calories. Avoid large quantities of full-fat and/or creamy salad dressings. Try substituting rice vinegar, balsamic vinegar, lemon juice or salsa. If you must use regular dressing, order it on the side and dip your salad instead so that you use a much smaller amount.
  • Portion Control. When you dine out, control portion sizes by splitting an entrée with someone else or having half of your meal packaged to take home with you before it comes to the table.
  • Unsaturated Fats. Use olive oil or other unsaturated fats, such as canola oil to cook your food, and request this when eating out. Avoid solid dairy or vegetable fats such as butter, margarine and Crisco. The fats you should consume should be primarily in the form of unsaturated fats-no trans fats and limited saturated fats. Aim for mostly polyunsaturated fats from sources rich in omega-3 or omega-6, or monounsaturated fats from olive, canola or other cold-pressed oils.
  • Omega-3 & Omega-6 Fats. The best omega-3 fats come from fish oil sources such as Antarctic krill oil, particularly when taken in EPA or DHA forms. The ALA forms of omega-3 fats are also healthy, but are not converted as efficiently in the body. ALA fats from walnuts, flaxseed and soybeans are beneficial if they constitute a significant part of your diet. Maintain a reasonable balance between your intake of omega-6 and omega-3 oils (e.g., less than 10:1). Examples of omega-6 sources include corn oil, safflower oil, sunflower oil, cottonseed oil and soybean oil-all good choices to help avoid the metabolic syndrome.
  • Monounsaturated Fats. Monounsaturated fats are extremely healthy. Examples include olive and canola oils, and nuts. Most nuts are monounsaturated and healthy, but high in calories, so should be eaten in moderation.
  • Foods to Eliminate. Eliminate or decrease your intake of red meat, dairy products (especially milk, cheese and butter), mayonnaise and baked desserts. Eggplant and tofu are excellent meat substitutes.
  • Whole Grains. Limit or skip bread with meals unless it is whole grain. If you do eat bread, dip it in olive oil rather than butter or margarine. True whole grain bread contains 3 or more grams of fiber per serving and is made with whole or sprouted grain flour (e.g., oats, barley, quinoa, amaranth, bulgur, millet, soba, etc.), not white or bleached flour. Choose whole grain pastas over white pasta. If you eat pizza, choose a thin crust, light cheese and vegetable toppings.
  • Soups. Avoid creamy soups.
  • Alcohol. Keep your alcoholic intake to 1 per day for women and 2 per day for men. If you enjoy mixed cocktails, use low-calorie mixers such as V-8, Crystal Light and Del Monte Fruit to reduce your overall caloric intake. Pure alcohol averages about 200 calories per drink, and adding fruit juice could add another 100 calories. Wine is a good alternative, averaging about 90 calories for a 4 ounce serving.
  • Animal Fats & Meat. Avoid or reduce your consumption of animal fats and meat. If you eat meat, choose the leanest cuts possible and remove the fat and skin.
  • Fried & Processed Foods. Avoid fried foods, barbequed foods and processed meats such as salami when taking steps to avoid the metabolic syndrome. They are high in “empty” calories, contain unhealthy fats and preservatives and have few nutrients.
  • Sautéed Foods. Sautéed foods cooked simply in soy or olive oil are a better choice, but avoid using a lot of oil.

Takeaway Tips

Here are some important tips to help you adhere to a metabolic diet.

  • Fill half your plate with fresh vegetables or fruits.
  • Skip bread with your meal if you plan to have dessert.
  • Try low-cal Jennie Craig or Healthy Choice meals for quick, convenient dinners or lunches.
  • Avoid fast foods, fried foods, fatty foods and oily foods.

Woman with Apple on head + I’ll Show You How To Create Quick & Easy Fat Burning Recipes That Will Taste Just Like Your Favorite Meals

Smart Snacking Tips

Eating a healthy diet allows for snacks, but you must make smart choices. The two most important factors to keep in mind are: the total calories you’re consuming, and the type of calories you’re consuming. In other words, avoid empty calories and make smart food choices instead to avoid the metabolic syndrome. Here are some basic guidelines to keep your metabolic syndrome diet on track:

  • Go for Protein. The best snack contains protein, such as low-fat cheese or nuts, since they will leave you feeling full for a longer time. You can add a small piece of chocolate (preferably dark) or other sweets if you must have something sweet.
  • High Fiber Snacks. Another great snack is a fiber-containing food. It requires more time to digest a high-fiber food, which means you get hungry less frequently. Vegetables and fruit are good choices.
  • Snack Early. Snack early in the day when energy levels are at their highest. Eating early will help you feel satisfied in the morning. Consume most of your calories by midday, and fewer at night.
  • Avoid Sugary Snacks. Avoid high fructose foods such as fruit juice, candy, desserts, processed grains and sugar. These foods are high on the glycemic index and contribute to metabolic syndrome. Sugar moves rapidly into the bloodstream, tends to cause insulin resistance, is stored as fat and is metabolized too rapidly. Since the sugar rush from these foods is over quickly, hunger sets in more frequently and contributes to a vicious circle.
  • Avoid Processed Foods. Avoid processed foods such as most packaged chips and baked goods. Instead of potato chips, choose pretzels or fat-free popcorn and make sure you keep portions small.
  • Size Matters. Watch your portion size and keep snacks between 150-200 calories. Try portion-controlled snack foods in 100-calorie or small serving packs.
  • Cereal. Cereal makes a great breakfast and a good snack during the day if you choose whole grain options with low sugar. An ideal cereal contains at least 3.5 grams of fiber per serving. Add dark fruits such as berries or raisins for more nutrition. Try yogurt!
  • Drinks. Drink lots of water. Avoid sweetened sodas and most fruit juices, which have a high sugar content and no fiber. (Eating the whole fruit is much better.) Limit your consumption of diet drinks, as they have preservatives, and although they are less glycemic than sugary drinks, they are also less healthy than flavored waters, tea or coffee (minus added cream and sugar).
  • Granola Bars. Most granola bars are just cleverly marketed candy bars, with high sugar and salt content and little nutritional value. Some good options include Nature’s Choice, Nature’s Path, Kashi, Healthy Valley and Odwalla. All of these contain whole grains and at least 3 grams of fiber. Be aware of the total calories you consume when avoiding the metabolic syndrome.
  • Probiotics. Aim for probiotic snacks such as yogurt 3 times a week. Probiotics contain good bacteria that is healthy and aids in digestion. Yoplait and Dannon both offer probiotic yogurts.
  • Healthy Snack Options. Examples of good snacks, if you keep the calorie count down:
    • Vegetable juice.
    • Small serving of nuts, les than 1/4 cup.
    • Piece of whole fruit, with or without a dab of peanut butter.
    • Whole wheat crackers or soy chips
    • 100-calorie of fat free popcorn
    • Instant oatmeal, single package, or other unsweetened multigrain or whole grain cereal such as Cheerios.
    • Healthy snack bars such as Luna or Kashi, which are less than 200 calories.
    • 4-6 ounces of light yogurt or fat-free pudding.
    • Single serving of dried fruit or nut mix.

So, that’s it really. The Metabolic Diet will play a significant role in your health improvement. By making small changes, it’s easy to incorporate better eating habits into your diet over time. The first day of the rest of your life is today….so why not get started today?

How To Get Rid Of Your Unsightly Dark Leg Pores

Legs with huge unsightly pores and words How to get rid of dark spots on your legs
Exfoliate To Keep the Skin Pores Clean

To get rid of those dark leg pores, exfoliate! Exfoliate! Exfoliate! If you want to eliminate those dark leg pores, make sure that you exfoliate your legs regularly. This way you eliminate dead skin cells and nix those pore blockages of dirt, sebum, and other impurities.

These mixtures of ingredients are great to use for exfoliating the skin and help alleviate dark pores on the legs. Choose one of the options below.

  • Mix 2 tbsp of sugar with 4 tbsp of olive oil.
  • Combine 1 tbsp of baking soda with 1 tsp of warm water.
  • Mix enough salt with buttermilk to make a paste.
  • Combine 2 tbsp of brown sugar, 2 tbsp aloe vera gel and 1 tsp lemon juice into a paste.
  • Blend equal parts of brown sugar and baking soda with water to make a paste.

Exfoliate with natural, mildly abrasive scrubs. Using a loofah, exfoliating mitt or a towel, gently massage the homemade scrub onto affected areas (or the entire leg) with small circular motions for several minutes, beginning at the ankles and working your way up.

Rinse or gentle wipe off with warm water. Splash skin with cold water to close the pores.


Massage legs with healing oils or lotions with healing ingredients like aloe vera to increase circulation, keep skin moisturized and healthy.

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Other Ideas

  • Add pure glycerin to vitamin E oil, almond oil, jojoba or coconut oil.
  • Peel and mash a cucumber and apply the cucumber juice to affected areas. After a few usages this will help reduce the color of the dark pores.
  • Add a couple of drops of tea tree oil to two tablespoons of olive oil and massage into the area for a few minutes.
  • A few drops of sandalwood oil in olive oil or coconut oil
  • Equal parts of lime (or lemon) juice, cucumber juice and rosewater to legs
  • Apply egg whites on pores and leave on for several minutes, rinse with cold water.

8 Amazing Anxiety Busters!


Get Help With Panic Attacks

A panic attack is a sudden rush of uncomfortable physical symptoms coupled with thoughts of impending doom.  The sufferer might make a scene, or not be able to breathe.   Although the first panic attack may take place in a distinct situation, further episodes are unpredictable as to time or place.  Get help with panic attacks here.

One or more uncomfortable physical symptoms will be present in a severe form during an actual panic attack, such as increased heart rate, dizziness or lightheadedness,  shortness of breath, inability to concentrate, and confusion.

Overcome Your Panic Attacks

After a number of panic episodes, the individual can become afraid of being a helpless victim of panic. He or she may hesitate to be alone, to venture far from home, or to be in public places. Even when not experiencing an anxiety attack, the person with panic attacks often becomes increasingly nervous and apprehensive. He or she attempts to remain physically and psychologically tense in preparation for the next attack.

A Panic Attack Self-Help Program will teach you self-help skills you can use to overcome panic attacks. You will learn how to handle your worries about symptoms and how to control the symptoms themselves.  Then you will discover how to venture out into the situations that you once avoided.

Get Help With Panic Attacks Video Get Help With Panic Attacks

Extended Stress

Although the first panic attack may seem to appear “out of the blue,” it typically comes during an extended period of stress. This stress is not caused by a few days of tension, but extends over several months. Life transitions, such as moving, job change, marriage, or the birth of a child, often account for much of the psychological pressure.

For some individuals, learning to manage this stressful period or to reduce the pressures will eliminate the panic episodes. For others, it is as though the stress of the life transition or problem situation uncovered a psychological vulnerability. If the panic-prone individual accepts increased responsibilities — for instance, through a job promotion or through the birth of a first child — he may begin to doubt his ability to meet the new demands, the expectation of others, and the increased energy required for these responsibilities. Instead of focusing on mastering the task, he becomes more concerned with the possibility of failure. This attention to the threat of failure continually undermines his confidence. Either gradually or quickly, he translates these fears into panic.

Night Terrors

Certain people experience symptoms in the middle of sleep. These are either caused by panic disorder or are identified as “night terrors”. Most nighttime (or nocturnal) panics take place during non-REM sleep, which means they do not tend to come in response to dreams or nightmares. They occur between a half-hour to three and a half hours after falling asleep and are usually not as severe as daytime panics. These are distinct from night terrors, known as pavor-nocturnus in children and incubus in adults. The similarities are that they produce sudden awakening and autonomic arousal and tend to not be associated with nightmares.

However, a person who experiences a night terror tends to have amnesia for it and returns to sleep without trouble. He also can become physically active during the terror — tossing, turning, kicking, sometimes screaming loudly or running out of the bedroom in the midst of an episode. Nocturnal panic attacks, however, tend to cause insomnia. The person has a vivid memory of the panic. He does not become physically aggressive during the panic attack, but remains physically aroused after the occurrence.

Reverse Your Type 2 Diabetes!

Following this advice can reverse your type 2 diabetes.

Managing Your Diabetes So It Doesn’t Manage You!

Type 2 Diabetes is the most common form of diabetes. This form of diabetes usually begins with insulin resistance, a condition in which fat, muscle, and liver cells do not use insulin properly. At first, the pancreas keeps up with the added demand by producing more insulin. In time, however, it loses the ability to secrete enough insulin in response to digestion of food. Being overweight and inactive increases the chances of developing type 2 diabetes. Treatment and management of this disease may include using specific medications, making wise food choices, exercising regularly, taking an aspirin daily, and controlling blood pressure and cholesterol (all of these lifestyle factors should be discussed with your Primary Care Provider).  Following this advice can reverse your type 2 diabetes.

Manage your diabetes well

You can reverse your type 2 diabetes by taking good care of yourself.

• Follow a diabetes food plan

• Eat the right portions of healthy foods

• Eat foods that have less salt and fat and watch your carbs A diabetes counselor or dietitian should be consulted to provide more detailed information on designing a personalized food plan, however, the following information is provided for broad application. You don’t need to eat special foods; the foods on your meal plan are good for everyone in your family. Try to eat foods that are low in fat (no more than 35 percent of total energy intake), salt, and sugar and high in fiber such as beans, fruits, vegetables, and grains. Consume at least 5-9 servings of fruits and vegetables. Do not skip meals because your blood glucose may get too low. It may be better to eat several small meals during the day instead of one or two big meals.

• Be physically active on a regular basis


• Stay at a healthy weight. Regular daily physical activity (doesn’t have to be “traditional” exercise e.g., going to the gym) aids in weight control, improves insulin sensitivity and lipid levels and helps maintain muscle mass. Moderate exercise such as walking for 30 minutes most days of the week, has been associated with a reduction in risk of Type 2 diabetes. If you haven’t exercised lately, begin slowly. Start with 5 to 10 minutes, and then add more time. Modest weight loss (5-10 percent of body weight) has been shown to improve both insulin sensitivity and diabetes control.

• Stop smoking It is the single most important thing you can do to improve your health….Right now!!!

• Take your medications Take the medications your primary care manager (PCM) has prescribed regularly and as directed.  Check your feet daily Check your feet daily for cuts, blisters, red spots, swelling, numbness or pain. Call your PCM if any sores won’t heal.

Brush your teeth Brush your teeth and floss every day to avoid problems with your mouth, teeth, or gums. See your dentist twice a year and tell your dentist you have diabetes.

• Have your eyes checked Have your eyes checked as directed by your PCM. Uncontrolled Diabetes may have negative effects on your vision.


Should Women Do Strength Or Cardio Training?

Strength Training for Women

In 2002, the American College of Sports Medicine (ACSM) published a position paper about strength training for women.  The paper was updated in 2009 with guidelines to describe the frequency of this training.

The 2009 ACSM guidelines can help decrease training plateaus and significantly improve performance to achieve a higher level of muscle strength, endurance, and overall fitness. Any woman new to strength training should follow these guidelines. She can then expect to take this information forward into intermediate and advanced training.

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Frequencystrength training for women

The frequency of exercise refers to how often you need to train to see the results you are looking for, without compromising your recovery time between training sessions. Remember that the body needs recovery. Frequency is actually a balance between providing just enough stress for the body to adapt to the resistance, and allowing just enough time for recovery and repair to occur.  Strength training for women must include adequate recovery time.

In general, though, the recommendation for training frequency is two or three days per week for beginning levels, three or four days per week for intermediate, and four or five days per week for advanced. Your frequency for cardio training can be daily, but you will need to change the intensity of the cardio workouts frequently, particularly as you become more fit. The guideline for cardio-respiratory training is a minimum of three sessions per week, and the guideline for flexibility training is no less than two sessions per week.

Remember that each time you complete a strenuous strength training session (regardless of the body part), you are taxing your body as a whole—including all of the physiological systems and major organs. Keep in mind that your body does not distinguish days of the week. It only understands time between sessions. You may need more recovery between sessions depending on how hard you work, as well as your level of fitness.


Intensity refers to the amount of effort invested in a training program, or in any one training session. Strength training for women should challenge you. It should be heavy enough that you feel muscle exhaustion as you approach your last two repetitions. Exhaustion means that your muscles are so tired that you can’t do another full repetition in good form or without assistance. Many women do not lift heavy enough, or in other words, to exhaustion. This is mostly because they don’t know that they are supposed to! They tend to simply perform the number of repetitions that they think is good, or they choose light weights because of that age-old myth of getting too big as a result of lifting heavy weights.


In resistance training, the workload is the primary measure of intensity. The workload can be determined by any one of the following:

  • The amount of weight lifted during an exercise
  • The number of repetitions completed for a particular exercise
  • The length of time to complete all exercises in a set, or the total training session time

You may choose to increase your workload by lifting heavier weights or by performing more repetitions with the same weight. Another option is to lift the same weight for the same number of repetitions, but decrease the rest time between sets. As a general rule, increase the intensity using only one of the previous three parameters. For example, don’t increase weight and decrease rest time in the same session. This will only serve to prefatigue you and may result in injury.

Also, you should sequence your exercises to optimize intensity. For example, perform large muscle group exercises before small ones, multiple-joint exercises before single-joint ones, and higher-intensity exercises before lower-intensity ones.


Time in this context refers to the length of time of your overall training session. The common consensus for the duration of resistance training sessions is no longer than 60 minutes. Any longer than that can set you up for boredom and burnout. Cardio training should last 30 to 45 minutes, and flexibility training, 20 to 30 minutes. As you become more advanced and your intensity increases, your sessions will become shorter. Particularly grueling strength training sessions should last only 20 to 30 minutes. Regardless of the time frame you need to achieve your goals, you should approach each exercise session with focus and purpose.

Many women fail to take full advantage of their training time. They allow themselves to be distracted and use their time poorly. If you are in the gym to work out, that should be your primary goal. Do not allow anyone or anything to limit you or sidetrack you from accomplishing your goal.

Interval-Based Exercise Training

Interval training is a powerful way to burn more total calories than regular training. It involves the performance of higher-intensity exercise followed by recovery periods in a very specific time frame. Obviously, it would be impossible to exercise at such high intensity levels for an entire 30-minute workout. This is why there are built-in rest periods—not enough to allow you to fully recover, but enough to challenge you appropriately during these quick-paced, time-efficient workouts.

The interval training formulas outlined here offer you a scientific approach to interval training. The best ratios are those that are related to the ATP-PC, anaerobic glycolysis, and aerobic energy systems.


Most important with interval training is to remain consistent. If you decide to run on the treadmill at a 2:1 work-to-rest ratio, you need to stay true to the intervals and not decide halfway through that you need more time to rest or can wait another minute. The training benefit comes from the overload that results from the consistency of the ratios. For example, if you decide that the hard part will take two minutes and your recovery will take one minute, stick with that routine during the entire workout to the best of your ability.

You have the flexibility to select any work-to-rest interval range you would like within any of the three heart rate zones. Use the following ratios to determine which works best for you depending on how long you need to work hard and how long you need to recover. Also included are some examples of activities using the ratios. If you understand the work-to-rest ratio design, however, you can devise your own ratios and choose any activity you like (e.g., cycling, outdoor walking, or

1:1 Work-to-Rest Ratio

A 1:1 work-to-rest ratio means that you work and recover for the same amount of time. Following are sample 1:1 work-to-rest ratio activities:

  • Treadmill: Alternate five minutes of running (at 5 mph, or 8 km/h, or faster) with five minutes of walking (at 3.5 to 4 mph, or 5.6 to 6.4 km/h) for a total of 30 to 45 minutes.
  • Elliptical trainer: Alternate two minutes at a high intensity (as hard as you can work while still maintaining good form, posture, and control) with two minutes at a moderate intensity for a total of 30 to 45 minutes.

2:1 Work-to-Rest Ratio

A 2:1 work-to-rest ratio means that you work for twice as long as you recover. Following are sample 2:1 work-to-rest ratio activities:

  • Treadmill: Alternate three minutes of running (5 to 7 mph, or 8 to 11.3 km/h) with 90 seconds of jogging (5 to 5.5 mph, or 8 to 8.9 km/h) for a total of 30 to 45 minutes.
  • Elliptical trainer: Alternate 40 seconds at a high intensity (as hard as you can work while still maintaining good form, posture, and control) with 20 seconds at a moderate intensity for a total of 25 to 30 minutes.

3:1 Work-to-Rest Ratio

A 3:1 work-to-rest ratio means that you work three times as long as the recovery. Following are sample 3:1 work-to-rest ratio activities:

  • Treadmill: Alternate 15 minutes of running (5 to 6 mph, or 8 to 9.7 km/h) with five minutes of jogging (6 to 7 mph, or 9.7 to 11.3 km/h) for 30 to 45 minutes.
  • Elliptical trainer: Alternate nine minutes at a high intensity (as hard as you can work while still maintaining good form, posture, and control) with three minutes at a moderate intensity for 30 to 45 minutes.

Remember, too, that you can change the work-to-rest ratio into a rest-to-work ratio, if you need to. For example, if working hard for two minutes with only one minute of recovery (2:1) is too much for you, then rest for two minutes and work hard for 1 minute.

15 Minute Fat Blasting Workout!

15 minute fat blasting workout infographic showing woman doing multiple exercises

Fat Blasting Workout

We all know how difficult it can be to get in an hour at the gym when you have a million things on your plate. After work drinks, a hair appointment, heck, even your nice warm bed on a wet, winter evening may take precedence over a gruelling training session. But did you know, you don’t even need an hour to get that fat melting away? Our resident PT tells us her favorite fat blasting workout.

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It seems like the older we get, the harder it is to juggle work, study, relaxation, socialising and, of course, our fitness. Generally our daily dose of exercise is the first thing we neglect if we have a busy day planned, because some days it really can be difficult to find time to get to the gym, especially if you think you must train for an hour or more to reap the benefits.

This misconception can make people feel less motivated to stick to a regular workout routine and potentially cause them to give up entirely. But I’m here to tell you, you DON’T need to train for hours on end to see results, you simply need to train smarter!

Quality over Quantity

I am a big believer in quality training over length of training for effective fat loss. Sure, going for hour-long walks every day is a good way to burn fat, but this type of exercise is time-consuming, boring and can be difficult to schedule in if you are a busy bee. Two of my favourite exercises when I am short on time are HIIT (High Intensity Interval Training) and plyometrics.

Pushup girl in a gm #FastPhysique:
The 9-Week Total Body Change Blueprint


HIIT is a fat blasting workout where you perform an exercise in intervals of maximum intensity, followed by an active rest. For example, sprinting for one minute, then jogging or walking for 30 seconds, and repeating for around 20 to 30 minutes. I love HIIT because, to put it simply, your body continues to burn fat at a higher rate after an exercise is finished; and I personally push myself so much harder when I know I only have a few seconds of work before I get to rest!

Plyometric Training

Plyometric training (or jump training) uses explosive movements, which challenge your entire body and get your heart rate pumping. It mainly targets your legs and glutes, which is why it is also a favourite for those wanting to tone their legs and badonkadonks! Plyometric exercises include jump squats, tuck jumps, jumping lunges, burpees, and box jumps to name a few.

These types of training require you to exert more effort due to the shorter timeframe, therefore it can be quite challenging on your body if you don’t give yourself adequate rest. My suggestion is to incorporate a mixture of short, explosive sessions and longer, more steady-state sessions into your routine. By constantly mixing your sessions up and making them work with your schedule you will learn to value exercise as a necessity to your day and you won’t ever need to feel guilty for only training for 20 minutes if that is all the time you have!

Blast Your Abdominal Fat With These Vegetables!

Vegetables with "Metabolism Tricks" overlay

A surprising way that a few specific vegetables can actually stimulate the burning of abdominal fat…

There is a specific class of vegetables that contain unique phytonutrients that actually help fight against stubborn belly fat.

Let me explain what these unique vegetables are and why they help to burn stomach fat…

Chemicals that force your body to hold onto belly fat

Something you may have never heard about is that certain chemicals in our food supply and our environment, such as pesticides, herbicides, and certain petrochemicals from air and water pollution, household cleaners, plastics, cosmetics, etc can react with your hormones and make your body store excess abdominal fat.

These harmful chemicals are known as xenoestrogens.

Xenoestrogens are chemicals with an estrogenic effect in your body.  Excess exposure to these can cause hormone balance disruptions for both men and women. So if you thought this article was just for the guys, these chemicals can wreak havoc in the body for both guys and gals.

These estrogenic chemicals that we are exposed to on a daily basis can stimulate your body to store belly fat, along with many other problems (including cancer risks in the long term).

So here’s where this specific class of vegetables comes in handy…

One of those cool tricks that I teach my clients is using cruciferous vegetables to fight against stomach fat.

Cruciferous vegetables such as broccoli, cauliflower, brussels sprouts, kale, bok choy, cabbage, etc. contain very specific and unique phytonutrients such as indole-3-carbinol (I3C) that help to fight against these estrogenic compounds

And by fighting against these belly fat stimulating estrogenic chemicals, this is just 1 more step in helping you to win the battle against abdominal fat!

So there you go… just another excuse to do what mom always told you and eat more broccoli and cauliflower!

I’ve really learned to like brussell sprouts in the last year too… Melt a little grass-fed cheese on them and some garlic and they’re great!


Although this class of vegetables may be a super-healthy choice for achieving your lean, strong, and energetic body… There are 23 popular foods people think are “healthy,” but they HARM your metabolism and pack on belly fat.

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Stretches For Tight Hips!

Stretches For Tight Hips!

Exercises for Tight Hip Flexors

When hip flexors are tight, your leg range of motion is limited. The hip flexors, the iliopsoas and rectus femoris muscles, are located on the tops of your thighs and contract when you move your legs forward. The muscles tighten from overuse such as kicking for sports, jogging or simply from sitting too long. Static hip flexor stretching after exer increases flexibility and reduces your risk of overuse injuries such as a strain.

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Take a Knee

When your hip flexors contract, the distance between your abdomen and upper thigh decreases, such as when you perform a situp. You can stretch the hip flexors by increasing the distance between your legs and abdomen. One way to do this is in a kneeling position. Kneel on your right leg and place your left foot flat on the floor with your foot slightly wider than your hip. Place a mat or cushion under your right knee if needed. Your torso should remain straight and upright. Tilt your hips up until you feel the stretch in the front of your right leg. Switch legs to keep the stretch even for both hip flexors.

Stand Tall

During exercise, such as walking, you may experience discomfort in your hip flexors. If this happens, a standing, static, lunge stretch is easy to perform before you return to the exercise. You can also perform this stretch after your warm-up, or at the end of your workout session. Stand with one foot approximately 3 feet in front of the other. Bend the front knee and straighten the back leg. Press down and forward with your hips until you feel the stretch in the hip flexor of the back leg. You can place the top of your back foot on a bench or chair for a deeper stretch.

Easy Does It

If you want a more gentle hip flexor stretch, perform it from the comfort of your bed or couch. Lie face up and position your right leg 6 to 8 inches from the side of the bed or couch. Pull your left leg toward your chest and slide your right leg off the side of the bed until you feel the stretch in your hip flexor. Repeat the stretch with the opposite leg.

Count to 10

Hip flexor tightness is reduced when you stretch consistently, and do so when the muscles are warm. Always warm up for five to 10 minutes before you stretch with full-body movements such as walking, stair climbing, dancing or marching in place. Maintain each stretch for at least 15 seconds and increase the duration to 30 when you feel comfortable. Repeat the hip flexor stretches two or three times on each leg and perform them on a daily basis until your tightness lessens.