Nov 21, 2015

Posted by | Comments Off on 21 Day Fix EXTREME Review: The Workouts

21 Day Fix EXTREME Review: The Workouts

When I was first introduced to 21 Day Fix, I instantly fell in love with the workouts. These 6 workouts pushed me to a whole new fitness level, which I never thought I could reach. However, I soon got an itch to go farther with my workouts, and this left me wondering what to do next.

It was then that I heard that Autumn Calabrese had released a more intense version of the 21 Day Fix program. This workout is called 21 Day Fix EXTREME, and it is Autumn’s personal workout and nutritional program for photo shoots and competition. Not only do you have access to high intensity workouts, you will also be performing them knowing that this is how the top celebrity trainer keeps in shape.

21 Day Fix EXTREME
These 6 workouts will take a lot from you, and they require your full focus and dedication. However, the results are amazing. Below we will look at these workouts in closer detail.

6 EXTREME Workouts

The 6 workouts that we will look at below promise to give you sculpted legs, ripped abs, well defined shoulders, and shapely arms. These workouts will blast through calories and curve out your muscle so that your body looks breathtaking. Though the workouts just last 30 minutes, they are extremely powerful and efficient.
So here are the 6 EXTREME workouts you will find, and they are a mix of resistance training and aerobic exercise.

1. Plyo Fix EXTREME

This plyometrics exercise targets your lower body through explosive moves that will burn calories and tone your muscles. The plyometrics exercises that you will find include resistance and jumping routines, and you will definitely be out of breath by the time you are done.

2. Upper Fix EXTREME

Another high intensity exercise that you will come across is the Upper Fix EXTREME. As you can guess, this exercise targets your upper-body muscles, such as your back, chest, arms, and shoulders. The workout will zap your energy, but it will leave you with shredded upper-body muscles.

3. Lower Fix EXTREME

The Lower Fix EXTREME workout is quite similar to the Upper Fix EXTREME workout we talked about above, however, it targets the lower-body muscles. This workout uses resistance training to make your quads, glutes, calves, and hamstrings stronger and leaner. The workout will also ensure that the muscles in your lower body are well defined.

4. Cardio Fix EXTREME

If you are looking to get your heart racing, then the Cardio Fix EXTREME workout is perfect for you. This workout is a combination of metabolic training and cardio routines, which will make your heart stronger and more efficient.

5. Pilates Fix EXTREME

The Pilates Fix EXTREME focuses on your core, and it strengthens this part of your body through the use of a resistance band.

6. Yoga Fix EXTREME

This yoga workout is like none other. The workout is fast-paced, and it combines flexibility, strength, balance, and power to take your fitness levels to amazing heights.

7. Dirty 30 EXTREME

Dirty 30 is a complementary workout option, which helps strengthen and define your muscles through 7 compound moves that focus on different muscle groups in your body.

You can click here to know all there is to know about the EXTREME workouts, you can now decide if this is the program you are looking for. Good luck!

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Jul 18, 2015

Posted by | Comments Off on Some Tips to Help you with the hammer and chisel

Some Tips to Help you with the hammer and chisel

There are a lot of diets in the market today that purport to help one stay healthy and fit. However, most of these diets promise a lot but they don’t deliver what they promise and in most cases, most of them have some side effects. In case you have been trying to check on your health and fitness, you need to take the hammer and chisel, and you will get good results that you won’t regret. Let’s have a look at the hammer and chisel tips that will help you gain maximum benefit from the program.

hammer and chisel tips

1. Start by calculating your calorie level as well as the daily container count

After you have made up your mind to take up the hammer and chisel program, you need to know the level of your calories. Most people make the program to lose weight, gain or even maintain it. You need to get the current level of your calories to know how much food you should eat. You will be able to remain on track to achieve your goals. With the hammer and chisel sagi eating plan, you will be able to know how many containers you will be eating each day of the given color.

2. Have a clearly written down sample meals for each day

Having known the combination you will be taking, the next step involves planning what you will be eating in a day. The program comes with a list of meals you can make each day. Ensure you go through the list and select some of the meals you consider your favorites within each container. The meal planner helps you to come up with the meals you will take in a day. Foods listed at the top are considered to be rich with more nutrients and always recommended. You should also include some snacks in between the main meals of breakfast, lunch and dinner. To be on the right side, you can plan on what you want to eat for the next week.

3. Always ensure you have a grocery list

The grocery list should always get based on the foods that you plan to take for the next week, and you should stick to the list. With the things to include in this list, always ensure you stick to those amounts that are matching your level of calories. The grocery list includes veggies, carbs, fruits as well as proteins.

4. You can break the container down throughout the day

Rather than have your containers in one meal, have them spread out across the day. Have some of the containers at breakfast, over lunch meal and then when having dinner. As you do this, you will discipline yourself to sticking to the plan to the end. You end up having a container even when you are not hungry at all.

5. Ensure you take in lots of water

For those who are not used to drinking water, they will have to force themselves to this since you will need water for your daily workouts. Water is essential as it will have a role to play in the metabolism process as well as the dryness of your skin.

6. Stick to the program

For the productive success of the program, you will have to stick to the program until the end. The success of this whole program in achieving the goals you have set will depend on you. It calls for self-discipline to stick to the program as it is demanding.

7. Treat yourself a bit

The program comes with the option of giving your body some treats since you are not under medication. The list offers you the option of replacing some containers with drinks three times a week. You can take juice, milk or even some wine in a restaurant. By the way the program comes with a restaurant guide to know what to eat outside and what not.

With the hammer and chisel tips outlined above, you will be able to achieve the goals you set at the end of the program, and you will find the program very enjoyable.

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Apr 2, 2015

Posted by | Comments Off on Health Benefits Of Nuts

Health Benefits Of Nuts

We all love nuts! Nuts are a bite-sized snack that can be eaten on the go without mess, leaving us satiated and boosted. What many people are not aware of is the numerous health benefits of nuts, which can be attributed to the fact that nuts are made up of proteins, vitamins, healthy fats, minerals, and fibers.

Health Benefits Of Nuts

However, there is a wide variety of nuts to choose from, and that is why below we are going to go through the top ten nut choices, offering each of their benefits along the way. So here we go, the nutritional credentials of nuts:

  1. Almonds

Almonds are a calcium-rich nut choice which is great for vegans and individuals with lactose intolerances. Theses nuts are great for building strong bones, and when you consider their Vitamin E composition you have a nut type that is great for your skin.

Additionally, the flavonoids found in almond skin make these nuts great for your cardiovascular health.

  1. Cashews

Cashews are often found in foods like stir-fry, and it’s not only because of their delicious taste. These nuts are made up of protein, iron and zinc, which are often lacking in vegetarian diets. Additionally, cashews are rich in magnesium which has been known to help delay memory loss brought about by age.

  1. Brazil Nuts

Brazil nuts are great for men, as they are full of selenium which has been shown to protect against diseases such as prostate cancer. Selenium is also known to aid in the production of the thyroid hormone which is great for everyone suffering from low thyroid function.

Furthermore, selenium helps in healing wounds and boosting immunity.

  1. Chestnuts

Chestnuts are low in calories and fats, but are high in fiber and starch. These nuts are also good sources of Vitamin C in their raw form, as well as Vitamin B-6.

  1. Macadamias

Macadamias are high in fat content (mostly of the mono-unsaturated variety), and should therefore be eaten in moderation. These nuts are often included in sweet and savory dishes due to their lovely flavor, and are a great source of fiber, calcium, magnesium, and potassium.

  1. Hazelnuts

Homocysteine is an amino acid that has been associated with Parkinson’s disease and heart problems. Hazelnuts contain folate which is known to keep homocysteine levels at bay, therefore reducing your risks of contracting the aforementioned health problems.

  1. Walnuts

Walnuts are a fantastic source of mono-unsaturated fats which are great for your heart. These nuts also help lower LDL cholesterol (the bad cholesterol), in addition to being rich in healthy omega-3 fatty acids.

However, the greatest benefit of walnuts is its antioxidant properties, which have been show to effectively reduce inflammation and oxidation after a fatty meal. In fact, walnuts are at par with olive oil when it comes to preventing oxidation of the arteries.

  1. Pecans

Pecans are rich in plant sterols, which are great for lowering cholesterol levels. These heart-friendly nuts are also packed with antioxidants that work to prevent plaque formation which has been attributed to hardened arteries.

Additionally, pecans contain good amounts of oleic acid, which is a healthy fat found in avocado and olives. If you often feel fatigued, then you will be glad to know that pecans are a great source of Vitamin B-3 which provides us with an energy boost.

  1. Peanuts

Technically peanuts are legumes, but because we all consider them to be nuts we will look at their health benefits below.

Firstly, peanuts are rich in folate which aids brain development while preventing cognitive decline. Peanuts therefore establish themselves as great snacking options for vegetarians who lack sufficient amounts of folate, and pregnant women who require folate to reduce the chance of birth defects in their babies.

Furthermore, peanuts contain Vitamin E and healthy fats which promote brain health.

  1. Pistachios

Pistachios are a great source of potassium, fiber, and Vitamin B-6, making them perfect for balancing hormones. Additionally, pistachios contain the antioxidants zeaxanthin and lutein which are great for protecting your eyes.


As you can see, the aforementioned nuts are packed with health benefits that work to protect your heart, brain, eyes, and skin. Though most nuts may be high in calories, they are the perfect snack to ensure that your health is kept at optimum levels.

So grab a handful of nuts and watch as your health improves.

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Mar 25, 2015

Posted by | Comments Off on Insanity Max 30 Eating Plan

Insanity Max 30 Eating Plan

Eating habits plays a significant role in the success of this program. Insanity max 30 comes with an eating plan which will help you experience excellent results at the end of the program. It is indeed a very important aspect of weight loss program. The insanity max 30 eating plan is actually similar to the 21 day fix nutrition plan. It emphasizes on portion control system giving you an opportunity to eat healthy and delicious meals. You can easily measure your meals without much calculation by the use of color coded portion control containers. The following are the guides and tracking tools which comes with insanity max 30 packages.

Nutrition to the Max Guide

This is a very unique and interesting guide since it gives an opportunity to eat food that you enjoy most but still experience all benefits of the entire program. Moreover, it is a simple guide to use as it eliminates those restrictive diets and complicated meal plans. Most people especially beginners prefers this guide.

No Time to Cook Guide

As the guide describes itself, there is no time specifically for cooking. It emphasizes on already made and packed food. It covers eating healthy while on the move. This guide will mention everything right from frozen food shopping and fast food to fine dinning. This will allow you follow you’re your meal plans regardless of where you are.

Max out Tracker and Max out Wall Calendar

The insanity max 30 package comes with calendar and tracker which enables you to closely monitor your nutritional habits and workouts. Furthermore, these tools will also help you identify those meal plans and workouts that sculpt your muscles and blast your fats the best.


Nutritional shakes are very crucial components in the fitness world. There are a number of shakes in the market but their effectiveness and prices vary. So far, shakeoloy is known to be the best in the market. It gives excellent weight loss results which will make you feel young and great. Insanity max 30 plans require you to substitute any of your meals with shakeology drink. Shakeology drink is very nutritious and satiating at the same time. It provides you with adequate energy for the workouts while reducing that desire for unhealthy meals. This drink will actually fasten the process of achieving your fitness goals.

Planning of meals

Once you make a decision to lose weight, you will be required to choose your meal plan depending on the current weight you are having. There are two major meal plans and each has its own ingredients. However, both plans have a balanced amount of dressing, seeds, carbs, fruits, proteins, vegetables, fats, butters and oil. In addition, both plans show the portions of every food that you are required to consume. This allows you to get optimum nutrients and lose weight at the same time. This is all you need to know about insanity max 30 meal plans. The meal plan is not very complex hence can be easily applied even by beginners.

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Mar 21, 2015

Posted by | Comments Off on Why are you always tired?

Why are you always tired?

tiredThe only thing sapping your energy is not lack of sleep. It is in your little things that you do (and not do) that can exhaust you physically and mentally, and could make getting through your day a chore. In this article, we are going to show you some common bad habits that can make you feel tired.
You skip exercise when you are tired
By skipping your workout in order to save energy works against you in fact. the thing is that healthy adults who has started to exercise lightly 3 days per week for twenty minutes of time reported feeling less exhausted and more energized after 6 weeks. So, as you can see regular exercise boosts endurance and strength and also helps to make your cardiovascular system run more efficiently, and also delivers nutrients and oxygen to your tissues. Remember this, so next time you are tempted to lay down on the couch, at least what you can do, is to go for a light jogging. You won’t regret it!

Front_20image_drinking_waterYou do not drink enough water
It takes a charge on energy levels, by being even slightly dehydrated—as little as two percent of normal fluid loss. Lack of moisture causes a decrease in blood volume, and that makes the blood thicker. That involves your heart to pump less proficiently, reducing the speed at which nutrients and oxygen reach your organs and muscles. If you want to calculate your normal fluid needs, you should take your weight in pounds, and divide in half and drink that number of ounces of fluid per day.
You are not consuming enough iron
The thing is that a lack of an iron can leave you feeling sluggish, irritable, and unable to focus and weak. It can make you tired because less oxygen travels to the cells and muscles. Increase your iron intake in order to decrease your risk of anemia: you should load up on green leafy vegetables and nuts, lean beef, eggs, dark tofu, and pair them with foods which are high in vitamin C. Because when taken together vitamin C improves iron absorption.

Split_Decision_BreakfastSkipping your breakfast
You already know that the food you eat fuels your body. When you sleep, your body keeps on using what you ate at dinner the night before in order to keep your oxygen flows and blood pumping. You need to refill with breakfast the first thing when you wake up in the morning. You would feel sluggish if you skip your breakfast. By eating a breakfast is like starting a fire in your body by kick starting your metabolism. Your breakfast should consist of lean protein, whole grains and healthy fat. It means – a dab of peanut butter or oatmeal with protein powder; a smoothie made with fruit, low-fat milk, eggs, almond butter. . .
You live on junk food
Foods loaded with simple carbs and sugar rank high on the glycemic index, an indicator of how quickly carbohydrates increase blood sugar. You should keep blood sugar steady by having a lean protein together with a whole grain at every meal. Good food is: salmon, chicken and brown rice, sweet potato, or salad with fruit and chicken.

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