Fat Loss 

Testosterone is the key male sex hormone, but is also important for women.   It…

Testosterone is the key male sex hormone, but is also important for women.   It plays a crucial role in muscle growth, fat loss, and optimal health which is why everyone should visit a Testosterone Replacement Therapy Physician in case there is a low T treatment need.   However, testosterone levels in men are now lower than ever, partly caused by the unhealthy modern-day lifestyle. Testosterone boosters are natural supplements Out of all the testosterone boosting supplements, Some medical treatments can raise low testosterone levels, especially in younger men, but…

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Workout Music 

Mickey

By Power Music Workout Download now from Itunes

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Fat Loss 

1. The key variable in metabolic or fat loss training is the rest interval. The …

1. The key variable in metabolic or fat loss training is the rest interval. The shorter the rest, the better (30 seconds or less). 2. Using … Source by wingedfree

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Fat Loss 

Why u201cClean Eatingu201d Isnu2019t the Key to Weight Loss or Muscle Growth …

Why u201cClean Eatingu201d Isnu2019t the Key to Weight Loss or Muscle Growth | These days, u201cclean eatingu201d is nearly synonymous with being lean, muscular, and healthy. It shouldnu2019t be though, and hereu2019s whyu2026 #totalbodytransformation Source by tonettemerrell

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Fat Loss 

Weight Loss & Diet Plans: The 4 Keys to Proper Running Breathing!…

Weight Loss & Diet Plans: The 4 Keys to Proper Running Breathing! Source by julianmcgra0609

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How to Kill Your Sugar Addiction Before It Kills You

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Thank You for visiting www.judgeweightloss.com. This is the spot for all of your fitness, workout, healthy lifestyle, supplement, and just general get healthy information. Enjoy

While excusing yourself from sugary celebrations is no fun, neither is dealing with a post-sugar-binge hangover. And on top of it, the more sugar you eat, the more you crave — it can take a few days to weeks to get over an addiction to refined sugar once you start. Not only that, but studies have shown that eating too much refined sugar can speed up your body’s aging process. If you know you can’t resist sweet temptations, read on to learn nutritionist-approved strategies that will keep you on the right track.

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Choose wisely: If you’re going to indulge, go for seasonal sweets that you know you can’t get when it’s not the holidays. “You can have chocolate any time of the year,” says registered dietitian, nutritionist, and Academy of Nutrition and Dietetics spokesperson Tamara Melton. Go for a seasonal dessert you crave all year, like a treat from an ice cream truck in the Summer or pumpkin pie in the Fall. Just remember that just because these treats are only available for a limited time doesn’t mean you should go overboard. Practice portion control by having a plan, Tamara advises.

Think positive: Set yourself up for success by telling yourself that you got this. “Words are powerful,” says Kathie Dolgin, author of Sugar Savvy Solution: Kick Your Sugar Addiction for Life and Get Healthy. “If you think resisting sugar is going to be hard, it will be hard. Change that negative self-talk if you are going to take control of your diet and your health. Believe you can do this!”

Not being hungry is key: Don’t want to chow down on the entire candy bowl? Set yourself up for success by eating a balanced meal or snack every three to four hours, Tamara says. Simone Gloger, a registered nutritionist and Dukan Diet nutritionist, recommends three protein-rich meals and two protein-rich snacks every day to help you resist cravings. “I usually pack my lunch and snacks each day so I don’t give into the temptation that is all around me,” Simone says.

Know that cravings might be something else: Before you reach for that peanut butter cup, think about what you really need. “People mistake thirst for hunger or cravings,” Kathie says. “That dip in energy that sends you hunting for a snack is often just a sign of dehydration. So hydrate and hydrate and drink water, not juice or soda.” Kathie recommends spa water — water infused with your favorite fruits — to hit sugar cravings the natural way. If you are craving a treat, opt for a small piece of dark chocolate or a single-serving yogurt that comes with sweet mix-ins like chocolate or granola, Tamara advises.

Don’t dwell: Tried your best, but couldn’t resist the siren song of holiday treats? Don’t beat yourself up about it. “Forgive yourself and get back on track,” Kathie says. “Forgiving and being kind to others (as well as yourself!) boosts self-esteem and gratitude for what you have (thus combating the negative self-talk that can send you running for the cookie jar) and gives you the same endorphin rush as sugar.” Afterward, make sure your next meal is only when you are hungry, Tamara says. “Resolve to eat healthier at your next meal, then load up on plenty of fiber-rich foods like fruits, vegetables, whole grains. Be sure to also include lean sources of protein, which help to keep you satisfied.”

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5 Healthy Travel Hacks to Help You Stay on Track

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Traveling isn’t always as glamorous as it sounds. Long drives, cab rides, flights, hours in terminals, and the occasional jaunt through a train station can result in major stress — on the body and mind. For me, travel is a fact of my everyday life. The benefit of that, beyond frequent flyer miles and knowing how to pack very quickly, is knowing the simple tricks to staying healthy while on the go.

So how do you make sure your traveling doesn’t interfere with your healthy habits? Here are my five best tips that you can start today to get back on track!

1. Bring Healthy Snacks With You
The stress of traveling can make you hungry, so it’s a good idea to keep something on hand that will satisfy you. Let’s be honest here, there aren’t many healthy options on an airplane, so packing healthy snacks is your best bet. According to Toronto-based culinary nutritionist Keisha Luke, “Try to bring along some mixed nuts, low-sugar or naturally sweetened with raw honey, maple syrup, agave, or even dried fruit granola, protein balls (natural peanut butter, oatmeal, honey, and nuts), fruits, and opt for water when offered a beverage.”

2. Wear Your Exercise Shoes
Heck, wear your sweats, too! Why? Because exercise clothes and shoes are never out of style, plus dressing for fitness means that you’ll be more likely to walk to your destinations. You’re also more likely to go check out the city, the gym, or the mall a few blocks away without calling a cab.

The more you walk during your time away from home, the better you will feel. Take the long way, take the stairs, whatever you’ve gotta do to keep moving, do it.

3. Order à la Carte
Most meals are already put together for you on many menus, and most of the time you’ll have no idea what the calorie content is. Luke told us to keep it simple: “Order things you know are healthy. For dinners, pick a lean cut of meat and choose sides that are as simple as possible such as steamed veggies, brown rice, quinoa, or a side salad.”

For lunches, choose turkey wraps, salads, or other lighter fare and opt for more simple dressings. Say no to fries as a side, and choose sliced tomatoes, cottage cheese, or even a small salad instead. Remember: there’s no law that says you have to finish everything they put in front of you. We won’t tell your mom, honest!

Breakfast can be tricky with all the sweet treats offered such as pancakes, french toast, and more, so choose wisely and go for good old eggs and oatmeal if you have to. Even a cup of yogurt can be a great option here.

For drinks, stick to water or unsweetened tea. If you drink alcohol, keep it to a minimum and choose wisely. No cola in your mixed drinks; go for unsweetened grapefruit juice or seltzer and lime as a mixer.

4. Bring Your Personal Trainer and Nutritionist With You
Literally! With today’s technology making it possible, you can still travel and complete your sessions with a personal trainer or fitness apps. Either plan ahead with your trainer for some Skype sessions to stay on track, or as certified personal trainer Heather Neff told us, “Use LiftSession.com; all you need is a laptop or tablet and some WiFi (which is usually available and free at hotels) to get in a great workout.”

Mobile personal trainer apps and sites allow you to connect with a live online personal trainer and never miss a workout while you are traveling. You can do it from the comfort of your own hotel room (or mom’s guest bedroom).

You can do the same thing with your nutrition. Either seek out food delivery services that will get your meals to you no matter where you are, or seek out a culinary nutritionist in the city you plan on visiting to give your diet a new kick.

5. Do Your Best and Don’t Dwell on a Mistake
You’re traveling, after all. This is supposed to be an exciting time where you get to try new things and let loose a little. My best advice would be to never eat two bad meals in a row, keep moving as much as you can, and enjoy your time away. In addition to that, try to de-stress and have a little fun. You deserve it.

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This Is Exactly What You Need to Eat For Breakfast to Lose Weight

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Thank You for visiting www.judgeweightloss.com. This is the spot for all of your fitness, workout, healthy lifestyle, supplement, and just general get healthy information. Enjoy

Did you know you can use the first meal of the day as a tool to lose weight? Want to know how? We’ve enlisted the expertise of two nutritionists — Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition — to share the perfect equation for how to make a scrumptious and satisfying breakfast that will help you lose weight. Follow their advice below to start seeing results.

Calories

Aim for a range between 300 and 400 calories. If you’re trying to lose weight, stick with the 300 to 350 range, and if you’re trying to maintain weight, especially if you’re working out, shoot closer to 350 to 400 calories.

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Carbs

About 45 to 55 percent of your breakfast calories should be devoted to carbs, which is about 40 to 55 grams of carbs. Skip sugary and overly processed foods or those made with enriched white flour, and choose whole grains, fruits, and veggies.

Protein

About 15 to 20 percent of your breakfast calorie amount should be protein, which works out to about 13 to 20 grams. Getting enough protein at breakfast is important for keeping you satisfied throughout the morning. And studies have shown that getting at least 20 grams of protein at breakfast may help you lose weight as well. Eggs, dairy products, soy milk, protein powder in smoothies, nuts and seeds, and whole grains are great sources of protein.

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Fats

Shoot for about 10 to 15 grams, which is about 30 to 35 percent of your total breakfast calories. Instead of saturated fats like bacon and cheese, go for monounsaturated fats (MUFAs) like olive oil, nuts and seeds and the butters made from them, and avocado.

Fiber

Aim for about 25 percent of your recommended daily total of 25 grams per day. That works out to about six grams, but it’s OK to go above that, as long as it doesn’t bother your digestive system. Berries, pears, apples, greens and other veggies, nuts, seeds, and whole grains can help you reach that goal.

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Sugars

If you follow the equation for carbs above, then you won’t have to worry about going overboard on sugars, especially if you’re eating a combination of foods like fruits, whole grains, and dairy products. But for a ballpark number to keep in mind, stick to 36 grams or fewer. And when it comes to added sugar, try not to exceed six grams — that’s about 1.5 teaspoons’ worth of any sweetener (white sugar, brown sugar, maple syrup, honey, or agave).

Timing

Ideally you should eat breakfast within 30 to 60 minutes of waking up. If you’re not keen on eating anything big first thing, split this meal up into two parts, having something light close to waking up and the other half about an hour and a half later. This also works well if you’re a morning exerciser and prefer not to have a full stomach while you work out. If you’re exercising, you can aim to have the more carbohydrate-based portion of your breakfast (fruit, toast, etc.) prior to working out and the more protein-centric portion afterward.

A Few Examples of Perfect Breakfasts

Steel Cut Oats With Fruit and Nuts: Steel cut oats not only have more fiber than an equal amount of rolled oats, but they also have more protein since you’re eating more of the original grain. Cook one-half cup steel cut oats in a mixture of one-half cup water and one-half cup unsweetened soy milk. Top with one-half cup blueberries, one tablespoon chopped walnuts, and one teaspoon drizzle of maple syrup.
Calories: 328
Total fat: 9.7 grams
Saturated fat: 1 gram
Carbs: 51.1 grams
Fiber: 7.2 grams
Sugars: 16.6 grams
Protein: 11.8 grams


Mexi-Egg Wrap: Scramble one egg and one egg white with two tablespoons black beans, one-quarter cup chopped tomato, and two tablespoons onion, until eggs are set. Stir in one cup spinach. Fill a nine-inch whole-wheat tortilla with the egg mixture and top with one-quarter of an avocado, cubed, and one tablespoon salsa. Add salt, pepper, cumin, and chili powder to taste.
Calories: 345
Total fat: 15.7 grams
Saturated fat: 3.5 grams
Carbs: 36.8 grams
Fiber 9.7 grams
Sugars: 3.2 grams
Protein: 17.4 grams


Smoothie and a Hard-Boiled Egg: Pair a carrot cake smoothie made with two medium carrots, half a frozen banana, two cups spinach, one cup unsweetened soy milk (you can use almond), half a scoop plant-based protein powder, one-eighth cup golden raisins, cinnamon, nutmeg, and cloves. This is easy to split — have half of the smoothie before your workout, then have the rest plus the egg after the workout.
Calories: 368
Total fat: 12.6 grams
Saturated fat: 5.1 grams
Carbs: 49.5 grams
Fiber: 9.4 grams
Sugars: 25.5 grams
Protein: 25.4 grams

Breakfast Mistakes to Avoid

Skipping out: When you sleep, your body slows down while you’re not eating. So when you wake up, if you don’t break the fast (yup, that’s where the name comes from), your body will burn calories slowly. To jump-start your metabolism and get your body burning calories, you need to eat. Not fueling up also deprives your brain of glucose, which is why you feel foggy-headed and cranky. Think of breakfast as an opportunity to get your fill of valuable nutrients such as calcium, iron, and vitamin C.
Skimping: You know skipping breakfast entirely is a no-no, but not eating enough will also backfire. It’ll leave you feeling hungry soon after eating, which will cause you to need more food and can translate to more calories consumed over the course of the entire day. Stick to the formula above, and you’ll not only feel satisfied longer, but you’ll also have more energy for the workouts that can make you drop pounds even faster.
Imbalanced meal: Leaving out a key component of the breakfast formula such as avoiding all carbs or going too heavy, such as having an all-protein meal, means you’re not going to get enough satisfaction or nutrition from this first meal. Following the formula above will allow you to eat a balanced meal while also helping you see weight-loss results.

Looking to lose weight during other times of the day? Here’s what to eat for lunch, what to eat at snack time, and what to eat at dinner to lose weight.

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