Custom Keto Diet

Did you know that 71.6% of American adults aged 20 and above are overweight, of which more than half are obese? Do you feel that no matter how hard you try or how many different diets you get on, you just can’t lose the weight that you want? Well you aren’t alone. Many people have been through this and ultimately just feel like it isn’t going to happen. However, that is not the case. You can lose the weight and you can get the body you want.

There are 4 mistakes that many people do that are some of the reasons you just aren’t losing the weight. Avoiding these 4 diet mistakes can actually help you get into the shape you want much easier.

Mistake 1: Not Being in Calorie Deficit

What exactly does it mean to be in Calorie Deficit? Well it’s simple.

If you consume/eat more calories that you lose/burn off, you gain weight.

If you lose more calories than you consume/eat, you lose weight.

Mistake 2: Severe Calorie Restriction, Lowering Your Metabolism

Many people have the thought of the less calories they eat, the more weight they will lose. This is WRONG, WRONG WRONG!!

This is a HUGE reason people gain all their weight back after they end their diet. Your body goes into starvation mode, lowering your metabolism and storing fat for your next starvation once you do go back to eating.

Mistake 3: Thinking All Calories Are Equal

Getting the body you want doesn’t mean weight loss. You should be looking at fat loss. This means, minimizing calories isn’t the only thing that matters.

Your Macro intake is just as important! This means watching what proteins, carbs and fat goes into your body is important.

Mistake 4: Following A Overly Restrictive Diet is Unrealistic

While the results of a restrictive diet might be great at first, if it is overly restrictive you are likely to give up after a couple weeks.

A diet that is very restrictive will deplete your will power and this is why you have more cravings and it leads to binging.

The Solution? A Keto Diet Customized to You!

What is the Keto Diet? A Keto Diet is an eating style where you consume almost no carbs, moderate amounts of protein, and high amounts of dietary fat. So, you’ll be eating tasty high-fat meals.

When you have low carb intake, your body goes into a state called Ketosis. Your body normally relies on glucose which is the stored form of carbs. When you minimize your carb intake you body needs to find another source. Your body then turn to Ketones which is produced in your liver when glucose is scarce. When your body states using Ketones and fatty acids for fuel, you are now in Ketosis.

6 Reasons Why The Keto Diet Is Great For Fat Loss

Reason 1:

Increases Fat Burning Significantly.

On a Keto Diet, insulin levels drop, which not only benefits your health but also significantly boosts fat burning .

Reason 2: It’s Easy to Follow.

Reason 3:

Hunger Cravings Fade.

The Keto Diet brings hunger to a dead-end stop. When you go Keto, you won’t feel hungry. That’s why this eating style is superior for losing fat and keeping it off.

Reason 4: You Don’t Have To Exercise To Have The Benefits Of Fat Loss.

You won’t have to work out to lose fat on the Keto Diet. That being said though, you will have an energy and will become more active. The extra activity might encourage you to work out. If you don’t though, you will still lose fat just from being on the diet, so exercise isn’t necessary.

Reason 5: It’s Healthy and Safe

There is a lot of research that has found the Keto Diet to be more than a Fat Loss Diet.

Being on the Keto Diet, can reduce your risk of Heart Disease. This is due to increasing the “good” HDL Cholesterol, decreasing blood triglycerides levels, and raising blood pressure.

It has also been shown that being on the Keto Diet can increase your Mental Health. It can, “Reduce depression; act therapeutically against various neurological conditions; prevent, manage, and even reverse type 2 diabetes; and maybe even prevent and fight some types of cancer.” (Source)

Reason 6: You’ll Lose Weight Quickly

  • An eight-week meal plan based on the experience and expertise of industry leaders.
  • A diet optimized to your own ideal calorie and macro intake.
  • Delicious meals based on your food preferences.
  • Instructions on how to further customize your meals.
  • A meal plan with lots of food variety.
  • Crystal clear, step-by-step recipe instructions.
  • A downloadable grocery list.

So What Are You Waiting For?



As always, thank you for reading to the end and don’t forget to hit the follow button on the right side of the screen so you don’t miss any of my future posts. Don’t forget to check out the other sections of my website, listed below.

At Home, In Office, Anywhere!

November 19, 2019

Today’s Deal of the Day is the Cubii Jr. – Seated Under-Desk Elliptical.

Price: $171.99 (Regular: $249.00)

Save $77.01

Details:

  • Cubii is the leading compact ergonomic elliptical to work out while you sit at home and office
  • Low impact on joints with 8 levels of resistance to increase your activity over time.
  • Whisper quiet with a smooth gliding motion. Quick and easy assemble. 4 screws and you are done!
  • Keep Fit While You Sit, you can multitask with the Cubii to make exercise a breeze.
  • A built- in display monitor tracks real time, calories, RPM, strides and distance.


As always, thank you for reading to the end and don’t forget to hit the follow button on the right side of the screen so you don’t miss any of my future posts. Don’t forget to check out the other sections of my website, listed below.

Check In

I completed Day 4 with completing my goal of all intermediate levels. I would say this day was fairly easy as well, but I think it is to prepare myself for Day 5. Day 5, if I’m being honest, looks intimidating and I think I’m going to set my goal pretty low and trying the beginner level. If I find that it was easier than expected I will try for the intermediate level as that’s what I have strived for this whole 30 Day No Equipment Challenge.

Day 5



As always, thank you for reading to the end and don’t forget to hit the follow button on the right side of the screen so you don’t miss any future posts. Don’t forget to check out the other sections of my website listed below:

Fitness Day 3

I would have to say that Day 3 of the 30 Day No Equipment Challenge has been the easiest for me so far. I actually ended up doing a little bit more than what I had set as my goal due to feeling that I hadn’t fully worked myself. This was my results from Day 3:

  • High Jumps: 5 Sets of 15 with 30 seconds-1 Minute break in-between.
  • Knee Pull-In’s: 5 Sets of 10 with a 30 second break in-between.
  • Push Up’s: 5 Sets of 8 with 1 minute in-between.

Push Up’s were the hardest for me as my upper body strength isn’t as much as lower body, but it was still something I was able to complete and feel good about.

Day 4

Again, I’m going to aim for Intermediate Level on all of these, but will give an update with what I was able to complete in the next post. Comment down below your results if you are following along with this challenge.



As always, thank you for reading until the end and don’t forget to hit the follow button on the right side of the page so you don’t miss out on any future posts. Don’t forget to check out the other sections on my website listed below.

Fitness Update

I would by lying if I said that Day Two was easy for me. In fact, this head my legs burning and sore for the 2 days over the weekend, but it was the perfect motivation I needed to keep this 30 Day Challenge going. I love feeling sore after a work out. It shows that it’s working and makes me excited to see the results.

Day Two alternated between Jumping Jacks and High Knee’s for 5 minutes. I know it said with no breaks, but I will admit, I had to take a couple break’s. If you had to also, that is OK! I felt bad taking break’s but what is the most important is that I kept going instead of just giving up!

If you missed my previous posts or are interested in starting this 30 Day No Equipment Challenge you can click the following links below:

Day Three

Comment below your fitness goals and how you have done with this challenge!



As always, thank you for reading to the end and don’t forget to hit the follow button on the right side of the screen so you don’t miss out on any of my future posts. Don’t forget to check out the other sections on my website as well!

Fitness Check In

Yesterday I posted Day One of my 30 Day No Equipment Fitness Challenge. If you haven’t seen it, you can CLICK HERE to read that before continuing on with this post.

Fitness Day One Adjustment

I posted saying I was going to do all Intermediate work-outs. What actually ended up happening was:

  • Push Up’s: I did Intermediate Level; 5 set’s of 10 push up’s.
  • Crunches: I started doing Intermediate and quickly changed it to Beginner; 3 set’s of 15.
  • Squats: I did the Intermediate, however by the end I wished I did the Beginner but it was possible to complete; 5 sets of 20.

I also completed Day One of my personal No Soda Challenge, though I didn’t get in as much water as I wanted and should have. But Day One is complete.

Day Two

Goals:

1: Plank: Intermediate Level

2. Wall Sit: Intermediate Level



As always, thank you for reading along and don’t forget to hit the follow button on the right side of the screen so you don’t miss out on any of my future posts. Comment below how you did on Day One of this 30 Day No Equipment Fitness Challenge and any of your personal goals!

Credit For 30 Day No Equipment Fitness Challenge

Getting Beach Body Ready

On November 6, my husband and I are taking our yearly family vacation to the beach. While the temperatures can still vary and could very well be quite cold, each year we have gone, the temps have been different, so now is the time to get ready to get myself feeling comfortable in a bikini.

Even if the temperatures decide to be cold to show any skin, I still feel it is important to get myself into better shape. I wouldn’t classify myself as being overweight, or even close to it, I can feel it in my overall health when chasing around my son. I get tired quickly and the smallest activities have me out of breath. I am going to be sharing, daily, my routine I am following. You can follow along with me, share you results and let us being motivation for each other! There are 3 levels you can choose from, so you can go based on your body and needs, making this perfect for everyone!

I am going to start at an “Intermediate” level and since I’m stuck inside for the day, I will be doing my “jogging” as a jogging in place, which I’m sure will turn into playing tag in the living room with my son, because mom life right?

After today I will adjust what I think will be a better fit for me with each exercise. Remember to push yourself, but not too much. Listen to your body and your needs. Rest when you need and drink plenty of water. I will also be starting Day One of No Sodas, strictly water.



As always, thank you for reading along and don’t forget to hit the follow button on the right side of the screen so you don’t miss and future posts. Don’t forget to check out the other sections of my website as well!

Credit For 30 Day No Equipment Fitness Challenge

No Better Deal Than This! Don’t Miss It!

*As of September 24, 2019: Deal of the Day!*

Full Body Gym: Half the Space, Half the Price Right At Home!

Today’s Deal of the Day: $117.99

September 24, 2019

Regular: $179.00

Whether you get it during the deal of the day (highly recommended), the regular price of $179.00 for a one time payment, one single item, and a full body work out right from your home. You’re saving THOUSAND’S of dollars of gym equipment with this single product!

Easily attach the cloth covered resistance bands to the fold up platform and then either the handles, the collapsible workout bar, or the wrist/ankle straps and perform 300+ exercises that you can make easier or harder. The Fold Up Platform allows you to increase or decrease the exercise difficulty based on shortening or lengthening the bands, making it COMPLETELY CUSTOMIZED FOR YOU!

Act now before the deal is gone! You won’t regret it!



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Smoothies to Get You in the Fall Spirit

Smoothies aren’t just for the spring and summer. Sure they are refreshing on those hot Summer days and they’re great for getting vitamins and for cleanses, but they are also great when it comes to the fall season and getting in those yummy fall flavors!

Before I get started with the list of Fall Smoothie Recipes, I have a special code for you to get yourself a blender to make these wonderful smoothies!

Save 62% on select product(s) with promo code 62JRYDHZ on Amazon.com

Now on to these wonderful Fall Smoothie Recipes!

Apple Crisp Smoothie

*Total Time: 5 Minutes, Just Add Ingredients, Blend and Enjoy!*

(Via: TheRecipeRebel)

Ingredients:

  • 1/4 cup low fat milk
  • 1/2 cup 0% vanilla Greek yogurt
  • 1/4 cup instant or quick oats
  • 1 apple cut into 1/2-1″ chunks (not peeled, unless you really want to!)
  • 1/4 teaspoon cinnamon
  • 6-8 ice cubes

Butternut Squash Smoothie

*Add all ingredients to a blender and blitz until smooth. Serve immediately with a sprinkle of cinnamon.*

(Via: Wholeheartedly Laura)

Ingredients:

  1. Heaped 1/2 cup of cubed roast butternut squash (cooled)
  2. 1 scoop of vanilla protein powder (optional)
  3. 1 tbsp almond butter
  4. 1/2 tsp ground cinnamon
  5. 1/4 tsp ground ginger
  6. Pinch of salt (trust me!)
  7. 1/2 cup of milk or other liquid
  8. 2-3 ice cubes

Salted Caramel Apple Cinnamon Smoothie

*Total Time :15 Minutes*

(Via: Maelbells)

Ingredients:

  • 2 Honeycrisp apples, peeled and chopped
  • 1 tablespoon butter
  • 1 teaspoon brown sugar
  • 1/2 teaspoon cinnamon
  • 2 cups frozen fat free cool whip (you can use vanilla ice cream, I just wanted to lighten it up)
  • 1 cup milk
  • 1 cup ice
  • 2-4 tablespoons caramel sauce for drizzle
  • sea salt (to taste)

Directions:

  • Heat a small sauce pan to medium heat.
  • Melt butter in skillet, when butter is melted add chopped apple, brown sugar, and cinnamon. Stir well so apples are evenly coated with sugar and cinnamon.
  • Reduced heat to medium low, cover and let simmer for 5 minutes.
  • After five minutes, stir and let it simmer another 5 minutes.
  • Remove apples from heat and let cool.
  • When apples are cool scrap apples and juice into a blender. Add frozen cool whip, milk and ice.
  • Blend for 30 seconds or until smooth.
  • Pour drinks into glass and top with caramel sauce and sea salt.

Gingerbread Breakfast Smoothie

*Total Time: 10 Minutes*

(Via: Running With Spoons)

Ingredients:

  • 1 cup unsweetened vanilla almond milk
  • 1 Tbsp. nut/seed butter*
  • 1 – 2 Tbsp. unsulphured blackstrap molasses**
  • 1/3 cup rolled oats
  • 1/2 tsp ground cinnamon
  • 1/2 tsp ground ginger
  • ½ tsp. vanilla extract
  • pinch of salt (optional, but recommended)

Directions:

  • The night before, add all ingredients to the bowl of your blender and give it a stir to ensure that everything is well combined. Cover and place in fridge for at least 3 hours, preferably overnight. This step isn’t absolutely necessary, but allowing the oats to soak for a few hours will make them easier to blend and give you a smoother, creamier smoothie.***
  • When ready to eat, blend on high until oats are fully broken down and a smooth and creamy consistency is reached.
  • Transfer the smoothie to a small saucepan set over medium heat and bring to a simmer or boil, depending on how hot you want it. If the smoothie is too thick, add an extra splash of almond milk until desired consistency is reached.
  • When your smoothie reaches your preferred temperature, transfer it to a heat-safe glass, garnish with toppings of choice, and enjoy!

Don’t forget to check out this special deal and get 62% off this blender! It’s a steal of a deal and you don’t want to miss it!

Use Code: 62JRYDHZ

Don’t forget to check out my other tabs on my website and as always, thank you for reading along and don’t forget to hit the follow button on the right side of the screen so you don’t miss out on any future posts!

Equipment For The Home

I am a huge supporter of those who choose to work out at home versus going to the gym. I, myself, like going to the gym, but I can’t always find the time. For me it is much easier to just get in a 30 minute work out while I can during the day versus having to make a drive and spend AT LEAST an hour and a half of my day going to the gym. When you’re busy and have a toddler like I do, or just have a busy life anyways, that extra hour of going to the gym just can’t happen sometimes.

That is why I have come up with a list of my top 5 recommendations for equipment that is good to have at the house, without taking up a lot of room.

If you haven’t read my last post of work out essentials for the home, you can click here to read up on it.

1. Vive Pedal Exerciser

Compact pedal exerciser can be used to strengthen arms and legs, increasing circulation, improving stamina and relieving tension for greater focus and concentration. Quiet and smooth pedal operation allows the Vive pedal exerciser to be used in the office as well as at home. Use while on your phone, watching tv, or playing video games to include beneficial exercise in your day. Compact design is 12.5” high, easily fitting under a desk or similar space. Non-slip, nonmarking feet ensure the pedal exerciser stays in place on any surface, including any tabletop, carpet or hard floor surfaces. Compact pedal exerciser can be used to strengthen arms and legs, increasing circulation, improving stamina and relieving tension for greater focus and concentration. Quiet and smooth pedal operation allows the Vive pedal exerciser to be used in the office as well as at home. Use while on your phone, watching tv, or playing video games to include beneficial exercise in your day.

2. GoFitness Super Push Down Bar

The Super Push Down Bar is a novel workout equipment that can be used to train your entire upper body and help you build muscles rapidly. Develop chest, arms, shoulders, back and abs. There are multiple resistance levels (70LBS~110LBS) to choose based on different needs.

3. Ab Roller

The Fitnessery Ab Roller acts as your personal fitness trainer – helping you to build stronger and bigger six pack abs, burn calories, build muscle and improve your overall endurance.

4. XTERRA Fitness Folding Exercise Bike

The advanced folding frame design and multi-seating positions of the XTERRA Fitness Folding Bike maximizes your use of space while providing a workout that is comfortable and effective. The Solid X-frame design conveniently folds to just 20.5” x 20” of floor space when not in use.

5. Power Press Push Up

Power Press Push Up is a versatile color coded push up board system that maximizes upper body strength and definition. The 14 preset positions promote proper form and sculpt strong lean muscles. Mix and match various positions for a more challenging workout. Over-sized hand grips are included and designed to ease pressure on your wrist.



Don’t forget to check out this work out program that not only helps with your fitness but energy, sex drive, and more!