top health and fitness blogs
Weight Loss

Top 5 Health and Fitness Blogs You Should Follow

When it comes to losing weight there is no shortage of information floating around the internet.

The problem is most of that information is from people who know very little about fitness.

Instead of trying to help you lose weight, their number one goal is to make as much money as possible.

So they will basically say and write anything regardless of its accuracy.

Below you will find 5 of the top health and fitness blogs.

All of these blogs have content that was written by real experts who have been in the fitness industry for years.

Top 5 Health and Fitness Blogs To Follow

FitnessBlender.com

Fitness Blender is run by Daniel and Kelli Segars who together have over 30 years of experience in the fitness industry.

Their number one goal is to make fitness affordable and accessible to everyone regardless of income or level of fitness.

That’s why they offer hundreds of full length workout videos for free.

All of the information on their website is unbiased, gimmick free, and backed by science.

They believe that when you put people before profit good things can happen.

Here are some of our favorite blog posts from Fitness Blender:
Apartment-friendly Workouts That Pack a Punch
5 Common Weight Loss Methods That Might Be Sabotaging Your Progress
The Impact of Weight Loss on Knee Osteoarthritis
How to Improve or Prevent Osteoporosis with Nutrition and Exercise
Fun ways to help your kids eat healthily & develop a healthy relationship with food

VerywellFit.com

Verywell Fit is on a mission to empower as many people as possible.

They are doing this by providing credible and up to date advice on exercise, weight loss, and diet.

They currently have over 6000 pieces of content on their blog. All of which was written by healthcare professionals and industry experts.

The great thing about the content found on this website is that it has all been vetted by board-certified physicians. This lets you know the information you are getting is trustworthy.

Here are some of our favorite blog posts from Verywell Fit:
7 Days of 7-Minute Workouts
How to Cut Sugar From Your Diet
How to Fix a Weight Loss Plateau
6 Surprising Supermarket Foods to Avoid When You’re Gluten-Free
Advanced 10-Minute Metabolic Conditioning Workout

signs metabolism is slowing down
Diet & Fitness Weight Loss

8 Easily Overlooked Signs Your Metabolism Is Slowing Down

Being young and free has a lot of advantages.

You can stay out all night, drink as much as you want, and still not gain a single pound.

But as you get older your body starts to change.

You can no longer eat a whole pizza and wake up the next morning without a care in the world.

Now you can feel it. You can feel that something is different.

And even when you get plenty of sleep you still feel tired.

So why are you feeling this way?

Is something wrong?

This could all be a sign that your metabolism is slowing down.

8 Signs Your Metabolism Is Slowing Down

You Are Constantly Tired

Do you constantly feel tired and too sluggish to do anything?

If so you may be experiencing your metabolism slowing down.

Generally speaking this is a result of a lack of exercise.

Something most of us stop doing as we get older.

Your Weight Is All Over The Place

This is probably one of the more known signs of a slowing metabolism.

As you get older you may notice your weight doesn’t stabilize like it once did.

When you have a slow metabolism not only is it hard to lose weight, but its super easy to gain it.

This is because a slow metabolism is unable to burn a ton of calories at the same time.

Instead of burning calories it actually starts to produce fat.

This of course could prove to be a huge problem when you are trying to lose weight.

journal for weight loss
Weight Loss

How To Journal For Weight Loss

Looking for a simple way to improve your chances of weight loss success?

If so it may be time to try a weight loss journal!

In this article you will find a few simple tips and ideas that will help you create an amazing weight loss journal.

How To Get Started

The first thing you need to do is get something to write in.

This could be a spiral notebook or a lined journal.

Once you have your journal its time to decide what you will write in it.

Its pretty obvious that you will want to keep track of what you eat.

But that is just a small piece of what all you should use your journal to keep track of.

4 Things To Keep Track of In Your Weight Loss Journal

Keep Track of Your Emotions

If you are the type of person who eats based on emotions or stress, tracking how you feel when you eat can prove to be beneficial.

Write down how you feel before you eat your meal and how you feel after you have finished your meal.

Keeping track of your emotions when you eat can help you better understand what triggers you.

If a certain situation or person causes you to become an emotional eater, write that down.

By identifying what leads to emotional eating you will be able to plan accordingly to ensure it doesn’t happen again.

In other words you will be able to break free.

Keep Track of Your Eating Environment

Whose around you when you eat your meals?

Where are you when you eat most of your meals?

Do you eat alone? If so do you watch TV or do you sit at your computer while you’re eating?

Becoming aware of your eating environment can help you identify how certain factors are influencing how and what you eat.

You can then use that information to determine which situations are best for your diet and which ones aren’t.

low carb breakfast recipes
Keto Lifestyle Low Carb Recipes

17 Low Carb Breakfast Recipes You Can’t Resist

If you follow a low carb diet you know it can be a struggle to come up with breakfast recipes.

But not anymore!

Below you will find low carb breakfast recipes so delicious you won’t be able to resist.

Skillet-Baked Eggs with Spinach, Yogurt, and Chili Oil

“American and British cooks don’t know how far you can take an egg dish,” chef Yotam Ottolenghi says. Here, he deftly elevates it to a different realm by flavoring spinach with melted leeks and scallions, baking eggs on top, and finishing with a dollop of yogurt and a drizzle of butter spiced with a smoky Turkish chili powder known as kirmizi biber (though crushed red pepper flakes will also work). Serve the dish in one large skillet or two small ones. “It’s always nice to surprise people,” he says. – Bon Appetit

Keto Pancakes With Berries and Whipped Cream

Try these incredible keto cottage cheese pancakes and you’ll never go back to regular flapjacks! Our berry topping gives them just the right amount of sweetness and the kids will love them too! – Diet Doctor

Magic Low-Carb Waffles

We realize that by calling these “magic” waffles they better really deliver—and they do. The batter is basically eggs, mashed bananas, almond butter, and a few tablespoons of flour, so you won’t feel like these are weighing you down at all.

Plus, it turns out waffles are excellent for meal prepping; simply heat them up before eating and top with our suggested toppings. – Delish

low carb smoothie recipes
Keto Lifestyle Low Carb Smoothies

15 Low Carb Smoothies Your Will Absolutely Love

Tired of eggs for breakfast?

Check out these low carb smoothie recipes that are delicious, nutritious, and easy to make!

Keto Avocado Smoothie Made With Coconut milk, Ginger and Turmeric

A rich creamy low carb coconut milk avocado smoothie made with detox ingredients like ginger and turmeric, both high in antioxidants and anti-inflammatory compounds. Sugar free and high in good fats, it’s perfect for those on a healthy low carb keto diet. – Low Carb Maven

Keto Chocolate Berry Truffle Smoothie

Switch up your breakfast routine with this Keto Chocolate Berry Truffle Smoothie that’s thick and rich like a milkshake, and tastes like chocolate-covered raspberry truffle candy! – The Keto Queens

Low Carb Chocolate Peanut Butter Smoothie Recipe

At last, I discovered this chocolate peanut butter smoothie recipe. It’s much thicker than his chocolate-milk-like drink, and he admitted it’s even more delicious. (You can thin it out if you don’t want it thick, though.) Besides, it doesn’t get much better than peanut butter and chocolate together. – Wholesome Yum

Low Carb Blueberry Smoothie

This is the perfect on-the-go, easy-peasy, low-carb breakfast. Fresh, flavorful blueberries meet their match when combined with coconut milk, lemon juice and vanilla. Make a big batch for the whole family to enjoy!  – Diet Doctor

tips for going to the gym
Weight Loss Workout Tips

How To Get The Most Out of Your New Gym Membership (Where To Start)

Have you recently joined a gym? Is so congratulations!

Joining a gym shows that you are taking the first steps to living a healthier life.

The problem is joining a new gym can be very intimidating.  You see all the big sweaty bodybuilders throwing around weights and it strips you of your confidence.

On top of that the machines, which are there to help you transform your body, can seem very confusing.

But even with all that, you are super excited and ready to get this party started!

Where Do You Start?

Walking in the gym for the first time can be very overwhelming.

If you haven’t been to the gym in several years, there is a good chance some of the machines are new to you.

That means you probably have no idea how to use them.

If this is the case don’t worry.

Below you will find a brief overview of the different sections of the gym.

Hopefully this will help you get off to a great start as you work towards your health and fitness goals.

Don’t Skip New Member Orientation

Generally speaking you will be offered new member orientation upon joining a gym.

Do not skip it!

New member orientation is where you learn very valuable information about the gym.

Not only will you get a tour of the club, but you will also be able to get a health assessment and body fat analysis.

These two things will give you an indication of where you are health wise so you can start making the needed adjustments.

lose weight with PCOS
Uncategorized

How To Lose Weight With PCOS

Polycystic Ovary Syndrome, also referred to as PCOS, is a condition that affects up to 7% of adult women.

When a women has PCOS it means she will have to deal with hormonal imbalances, irregular periods, and in some cases a small cyst developing on one or both of her ovaries.

Inflammation, insulin resistance, and hormonal imbalances make it very difficult to lose weight with PCOS.

The good news is even a 5% reduction in your weight can improve the overall quality of your life.

5 Tips To Help You Lose Weight With PCOS

Exercise Regularly

When it comes to how to lose weight with PCOS, the strategies are very simple and easy to follow.

Whether you have PCOS or not, in order to lose weight you will need to exercise.

A 12 week study done on 16 women found that doing 45-60 minutes of cardio a day, 3 times a week could help women with PCOS lose 2.3% of their body fat.

While women with PCOS tend to lose less fat than women without the condition, exercise is still beneficial in improving overall health.

Weight training is also great for women with PCOS.

One study found that weight training 3 times a week helped women with PCOS lose belly fat while keeping blood sugar levels in check.

Eat Plenty of Fiber

Fiber is great because it helps you stay fuller for longer periods of time.

Because of this women with PCOS may benefit from a high fiber diet.

In the United States the Reference Daily Intake recommends you get 14 grams of fiber for every 1,000 calories you consume.

For women that would equate to around 25 grams per day.

One study found that increasing fiber intake may result in lower body fat, lower belly fat, and lower insulin resistance. Note these results were only for women who have PCOS.

weight loss tips for women
Weight Loss

9 Weight Loss Tips For Women

When it comes to weight loss for women there are many different factors that play a role in the results you get.

We all know that diet and exercise are important.

But so is managing stress and getting quality sleep every night.

The good news is you can achieve amazing results by making a few small changes to your daily routine.

9 Weight Loss Tips For Women

Stop Dieting

This in our opinion is one of the best weight loss tips for women of every age and every size.

Its so easy to get caught up in the hype of the latest fad diet.

And while fad diets do help you lose weight in the short term, they do very little for you in the long run.

The big problem with fad diets is they promote unhealthy eating habits.

The diet will either require you cut your calories ridiculously low or it will require you only eat certain foods.

Both of which never result in sustainable weight loss.

Instead of dieting focus on eating a well balanced diet.

Cut Back on Processed Foods

While processed foods may taste delicious, they are unbelievably bad for your health.

They tend to lack all the important nutrients such as fiber and protein, but are high in calories and added sugars.

Multiple studies have shown that women in particular are more likely to have excess body fat when they consume processed foods.

It is therefore in your best interest to limit the amount of processed food you consume.

You should instead opt for whole foods such as lean proteins, fruits, vegetables, and whole grains.

reasons for not losing weight
Weight Loss

Top 7 Reasons You’re Not Losing Weight

When you first start a new weight loss regimen you will be able to lose a lot of weight fast.

Once your body starts to adjust to what you are doing the weight loss will slow down or come to a complete halt.

Below you will discover 7 reasons you’re not losing weight and how to get things moving in the right direction again.

Top 7 Reasons You’re Not Losing Weight

You’re Eating Too Much

Let’s start with the obvious reason you’re not losing weight.

If you are consuming more calories than you burn then you will not lose weight.

And while you may think this doesn’t apply to you, chances are it does.

Study after study shows that most people significantly underestimate just how many calories they are consuming.

If you are not losing weight start by tracking the foods you are eating.

Apps such as MyfitnessPal and LoseIt make it quick and easy to track calories.

Just enter the food, or scan the barcode, and both apps will automatically calculate how many calories that food has.

Both apps will also tell you how many calories you should be consuming on a daily basis.

As long as you stay within those calorie ranges you will lose weight.

You’re Not Drinking Enough Water

When it comes to losing weight drinking plenty of water is one of the most important things you can do.

One 12 week study found that individuals who drank 17 ounces of water 30 minutes before meal time lost 44% more weight than those who did not.

Other studies have shown that drinking plenty of water can boost the number of calories you burn by up to 30% over a period of 1.5 hours.

One of the easiest ways to reduce the number of calories you eat is to drink a glass of water before each meal.

Doing so will fill you up and keep you from overeating.

fitness motivational quotes
Uncategorized

54 Fitness Quotes That Will Motivate You To Crush It Everyday

Sometimes we all need a little motivation. Especially when we are trying to transform our bodies.

Losing weight is no easy task. But you can do!

And on those days when you feel like giving up, here are 54 fitness quotes that will motivate you to keep going.

  1. Your desire to change must be greater than your desire to stay the same.
  2. You’ve only got 3 choices in life: Give up, give in, or give it all you’ve got. 
  3. You will never know your limits unless you push yourself to them.
  4. You don’t have to be great to start, but you have to start to be great.
  5. You can’t start the next chapter of your life if you keep rereading the last one.
  6. Whether you think you can, or you think you can’t – you’re right.
  7. We cannot become what we want to be by remaining what we are.
  8. Those who think they have no time for healthy eating will sooner or later have to find time for illness.
  9. There are no shortcuts to any place worth going.
  10. The timing rarely seems “right” until we’re looking back. Stop making excuses for your dreams.
  11. The only way to define your limits is by going beyond them.
  12. The greatest pleasure in life is doing what people say you cannot do.
  13. The first step towards getting somewhere is to decide that you are not going to stay where you are.
  14. The difference between who you are and who you want to be is what you do.
  15. That voice inside your head that’s saying you can’t do it is a liar.
  16. Success doesn’t happen overnight. Keep your eyes on the prize and don’t look back.
  17. Stop waiting for things to happen. Go out and make them happen.
  18. Start where you are. Use what you have. Do what you can.
  19. Small changes can make a big difference.
  20. Remind yourself frequently how far you’ve come.
  21. Overcome the notion that you must be regular. It robs you of the chance to be extraordinary.
  22. No one can make you feel inferior without your permission.
  23. Never give up on something you really want. It’s difficult to wait, but worse to regret.
  24. It’s not who you are that holds you back, it’s who you think you’re not.
  25. It took more than a day to put it on. It will take more than a day to take it off.
  26. Impossible isn’t a fact. It’s an opinion. Impossible isn’t a declaration. It’s a dare. Impossible is potential. Impossible is nothing.
  27. If you’re tired of starting over, stop giving up.
  28. If you change nothing, nothing will change.
  29. If it’s important to you, you will find a way. If not, you’ll find an excuse.
  30. Every accomplishment starts with the decision to try.
  31. Comparison is the thief of joy. Do not compare yourself to others.
  32. Change happens when the pain of staying the same is greater than the pain of change.
  33. Being challenged in life is inevitable. Being defeated is optional.
  34. Ask yourself if what you’re doing today is getting you closer to where you want to be tomorrow.
  35. Being defeated is often a temporary condition … giving up is what makes it permanent.
  36. Discipline is doing what you know needs to be done, even if you don’t want to do it.
  37. Don’t be upset by the results you didn’t get with the work you didn’t do.
  38. Don’t let anyone’s ignorance, hate, drama or negativity stop you from being the best person you can be.
  39. If you start now, you’ll start seeing results one day earlier than if you wait until tomorrow. Start today.
  40. If you want something in your life you’ve never had, you’ll have to do something you’ve never done.
  41. It does not matter how slowly you go, so long as you do not stop.
  42. It’s easier to wake up early and work out than it is to look in the mirror each day and not like what you see.
  43. It’s not that some people have willpower and some don’t. It’s that some people are ready for change and others are not.
  44. Just go. Getting out the door is always the hardest part.
  45. One of the greatest pleasures in life is realizing that two weeks ago your body couldn’t do what it just did.
  46. Remember that guy that gave up? Neither does anybody else.
  47. Some quit due to slow progress, never grasping the fact that slow progress…is progress.
  48. Start by doing what’s necessary. Then do what’s possible. Suddenly you are doing the impossible.
  49. Strength doesn’t come from what you can do, it comes from overcoming what you once couldn’t.
  50. The #1 reason people give up is because they tend to look at how far they still have to go, instead of how far they’ve gotten.
  51. The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.
  52. The greatest danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it.
  53. The most important weight loss muscle? Your brain. Change your mind and change your body.
  54. There are plenty of obstacles in your path. Don’t allow yourself to become one of them.