Food Guide

Food Guide

Food storage, “Cheat meals”, restaurant food… and etc. We’ve said many times that one of the most important thing to do, when you are starting to “set your body”, is healthy eating. It should be a way of living.

So here are some tips when it comes to this.


Look after your food!


Food hygiene and safety is really important. The food should be cooked and stored in the right way. Here are some methods to do this:


  • Do not store vegetables with raw meat.
  • Do not store chicken or other meat in fridge for more that 2-3 days.
  • Use different knifes - for vegetables and meat.
  • Do not consume homemade juices that have been made before more that 24 hours.



Mhmmm “Cheat meal”… “Cheat day”?


or should you have a cheat meal?



First lets define it. What is “Cheat meal”? A cheat meal is one off indulgence in food or in drink, once per week. It is really important to understand that cheat meal is not a cheat day

There are many theories about the cheat meal. One of them is that they have an impact on your health goal. On the other hand many theories say that this is a disturbing from your right way of leaving. My opinion is that it is a choice of the person. You are not going to become skinner or fatter with one cheat meal per week. For some people it is easier to continue with healthy eating when you know that you can cheat once per week. So it is a matter of choice.

When we are talking about cheating on our healthy meal plan, we can not miss THE alcohol.

Alcohol is macronutrient. This means 7 calories per gram, which is nearly twice as many calories as protein and carbohydrates (4 calories per gram). The worst part of it is that most of the alcohol drinks are served with flavoured, carbonated drinks, which increase the calories in the drink even more.

Also because alcohol is macronutrient, it cannot be stored from the body the same as fats, protein and carbs. A “good night out” means between 1000 - 1500 calories only from drinks.


So alcohol is going to slow your progress or even stop it.


“I love to eat outside”

or just restaurant food



Many people are not really “fans” of cooking and meal preparation. So they eat outside. There are also people that have no other choice. And there is also that situation when you just have to go to meet friends or on a meeting. In all cases the choices you make are really important.

The fact that you are in a nice restaurant does not always mean that the food that you are going to eat is good for your goals. Try to follow your daily eating routine. Choose a dish that matches with the food that you typically eat at that time of the day.


Eating out ideas:


- Breakfast : Most places will serve you eggs or fruits. You should just ask. Also it is good to explain that you want your eggs for example, to be cooked with less butter than usual.


- Snack - Fruit salad or juice and also some vegetables is a good option

- Lunch or dinner : There are a lot of choices for lunch or dinner. Stick to your rules and choose something thats close to a home cooked meal. The size of the portion is very important - eat as much as you were going to eat at home.



Below is a fun table of how much exercise you need to do to burn up some “cheat” foods.








Potato crisps

100 gr


3 h

1 h 40

1 h 20

1 h 5

Chocolate bar

60 gr


1.5 h

50 min

38 min

33 min

Sausage roll

130 g


2 h 5 min

1 h 9 min

53 min

45 min

Chocolate chip muesli bar

31 g


43 min

24 min

18 min

16 min

Jelly beans

50 g(18 beans)


54 min

30 min

23 min

20 min

Blueberry muffin

From coffee shop


2.5 h

1 h 23 min

1 h 4 min

54 min

Ice - cream

2 scoops premium brand


1 h 26 min

48 min

37 min

31 min

Chocolate smoothie

Regular 650 ml


2.5 h

1 h 23 min

1 h 4 min

54 min

French fries



2 h 16 min

1 h 7 min

52 min

44 min

Movie popcorn

36 g small


57 min

31 min

24 min

20 min

Pizza (Supreme)

1 slice


2 h

1 h 7 min

52 min

44 min

Soft drink

600 ml


1 h 22 min

45 min

35 min

30 min

Red wine

150 ml 1 glass


40 min

22 min

17 min

14 min

Vodka shot

30 ml


23 min

13 min

10 min

8 min







Protein is a massively important part of any healthy diet. We talk about it all the time in terms of how it can help you lose weight and build muscle but protein does so much more than that. It is, simply put, the building blocks of the body. Everything from hair, nails, muscle, skin, and bones is made from protein.

Protein is used to repair and rebuild damaged cells in the body so eating enough during your day can help keep you energized and healthy. The good news is that most of us get enough protein to suit our needs. But if you are eating an extremely restricted diet, or sticking to the same foods day in and day out, you may be robbing yourself of this important macronutrient.

Here are some signs you may not be eating enough protein:

1) You crave sugar

Proteins and fats digest more slowly than carbohydrates. This helps to keep you feeling full while keeping your blood sugar fairly stable. If you eat lots of carbohydrates and not enough protein, you will process the food quickly, causing a spike in blood sugar, followed by a crash. When your body is stuck in this sort of roller coaster, it will fight to get your energy levels back up in a hurry, resulting in those mid-afternoon trips to the vending machine for a sweet treat. The best way to avoid this, is to eat your carbohydrates with protein so that your digestion happens more slowly and your blood sugar levels remain steady.

2) You’re frequently sick

Your immune system is your best line of defense against illness. One of the building blocks of a healthy immune system is, you guessed it, protein. If you aren’t eating enough, your system may be weakened, leading to illness.

3) Your hair is thin

Your hair is made up of keratin which is a protein. When you don’t eat enough protein, your body tries to reserve what little it does get for essential bodily functions. This means non-essential functions, like hair growth, take a back seat. So, if your protein levels are low, over time, you may start to notice your hair becoming thin and, in some cases, falling out!


Whether you choose to eat high protein meals or supplement your intake with a quality protein powder is up to you. Just remember, protein is your friend! It will help you stay healthy, keep you looking trim, and help you build lean muscle!


How To Stop Overeating

How To Stop Overeating

Babies are born knowing to eat when they are hungry, and stop when they are comfortable. But as we grow up and are exposed to fad diets, advertising, food used as a reward, etc., many of us unlearn this beautifully balanced way of eating and begin to overeat. Yet eating when you are hungry and stopping when you are comfortable is one of the keys to healthy eating and living.

Here are some tips that will teach you how to eat less and spot hunger so that you eat to stay satisfied. You'll be able to control calories and shed pounds without “dieting.”

1. Always include protein

When researchers at Purdue University asked 46 dieting women to eat either 30% or 18% of their calories from protein, the high-protein eaters felt more satisfied and less hungry. Plus, over the course of 12 weeks, the women preserved more lean body mass, which includes calorie-burning muscle.

To slim down: Have a serving of lean protein such as egg whites, chunk light tuna, or skinless chicken at each meal. A serving of meat is about the size of a deck of cards or the palm of your hand—not including your fingers. Another protein option is incorporating beans into your meals. Black beans, chickpeas, and edamame (whole soybeans) are low in fat, high in fiber, and packed with protein.

2. Make the first bites count.

Bacon believes that maximum food enjoyment comes in the initial bites. "After a few bites, taste buds start to lose their sensitivity to the chemicals in food that make it taste good," she explains. Satisfying your taste buds by really savoring those first few bites may help you stop eating when you're physically comfortable.

3. Eat foods that make you feel good during and after—this includes indulgences.

Healthy food that nourishes your body can be palatable, and food that doesn’t nourish your body can still be neutral—meaning that it won’t negatively affect your gut, joints, skin, and so on. You want to be able to eat and never feel guilt or shame associated with your choices. In order to accomplish this. Ask yourself a series of questions before consuming:

  • Does this food support your intentions for your body?
  • If not, will you feel guilty about it later?
  • Will this food that doesn’t support your intentions add to your experience in some significant way?

The point is to check in with yourself and hit the pause button before you get yourself into a binge eating spiral. Using this strategy will allow you to indulge intelligently and make mindful decisions—as opposed to mindlessly consuming whatever is in front of you.


Tighten Loose Skin After Weight Loss

Tighten Loose Skin After Weight Loss

Losing weight is a momentous achievement and ought to be celebrated for sure, but for some having to contend with loose skin as a result of losing a great deal of weight can be disappointing. You may feel like you’ve won in one area and lost in another, but this is not necessarily the case. In fact, there are some natural ways that you can increase your skin’s elasticity and tighten the areas in need over a matter of time. Your results, of course, will depend on how much weight you’ve actually lost, the length of time your skin was stretched out, and your age.


Here are some valuable tips on how you can tighten your skin after weight loss:

#1: Eat Properly

Two necessary ingredients that keep skin plump and elastic are collagen and elastin. Protein-rich foods such as cottage cheese, milk, legumes, tofu, beans, seeds, nuts, and fish all contain collagen and elastin forming components, as well as oils to help maintain healthy skin.

For optimum absorption, squeeze 100-200 calories of these protein sources in immediately after your workout.

#2: Take Care of Your Skin

Nourish and care for your skin. Daily exfoliation can help to remove dead skin cells and increase skin circulation. A hot bath with sea salts and minerals can improve skin tone. Skin tightening creams with herbal formulas and ingredients such as aloe vera, hyaluronic acid, yeast extract, soy protein, vitamin C, vitamin E and vitamin A can help to hydrate and increase collagen and elastin formation in skin.

Stay away from harsh detergents, such a sulfates in soaps, shampoos and dishwashing liquids, limit your sun exposure and stay away from tanning booths, and limit your exposure to hot and chlorinated water—all of these things will decrease skin elasticity.

#3: Get Massages

 Who doesn’t love a massage? Head to your favorite masseuse to get weekly or biweekly massages, as they are known to help increase blood circulation that is helpful to your skin. As nice as they are, you don’t necessarily need a massage therapist to massage your skin, as you can do it yourself or have your partner do this for you. You can add to the massage your favorite essential oils diluted in a carrier oil and inhale them to reach new levels of calmness. 


How To Avoid The Yo-Yo Dieting Effect

How To Avoid The Yo-Yo Dieting Effect

Many people find that their experiences with dieting vary from highs to lows, depending on how well they’re able to stick to their diet plans. This cyclical routine with dieting has become a common experience for many people, so much so that it has earned the nickname “yo-yo dieting” in reference to the up and down motion of a yo-yo. Changes in weight often accompany these changes in eating habits. Dieting helps the individual lose weight, but when they are unable to stick to the diet in the long-term they begin to gain weight back. Then, the cycle begins again when they attempt to lose the weight by starting a new diet.

Yo-yo dieting does typically result in weight loss, even though it is only short-term. However, that temporary reduction in weight can have great health benefits for the body. Because fat cells produce hormones that can increase inflammation and blood sugar levels, any reduction in weight is good for those who are overweight or obese. That temporary weight loss will result in a temporary reduction in the production of those hormones.

Even a small amount of weight loss can have a significant impact. In a 2002 study, for example, people at risk of developing diabetes were carefully observed as they attempted to lose weight. Researchers found that just a 7 percent reduction in body weight reduced the chance of developing diabetes by 58 percent. Those results remained even for those who were only able to maintain about 4 percent weight loss over time.


5 Ways to Stop the Yo-Yo Effect

  • Commit whole-heartedly. Don't let the risk of weight cycling stop you from attempting to lose weight if you need to.


  • Learn from your own behavior. Plot and review progress charts to see what you were doing differently in the weeks when you started adding pounds back on.


  • Create your own timeline. Write down from memory what your weight was each year for the past 10 or more. Try to see why it varied, from a big-picture perspective. Was it stress, a new job, a new baby? Or did you work out more (or less)?


  • Monitor any gains. Don't be afraid of the scale. Weigh yourself regularly and take immediate action if and when the scale is five pounds above your goal weight.


  • Forget the word "diet." Make sensible eating a way of life, rather than stopping and starting (or changing) your way of eating every couple of weeks or months.

How to Reduce Cellulite

How to Reduce Cellulite

There are a lot of reasons why cellulite is said to appear on your body including hormonal reasons, poor diet and lifestyle choices, age and genetic predisposition. While each of these factors can play a role in cellulite formation, there is one common denominator to all of these factors - the accumulation of toxicity in your body. The vast majority of people have had decades of eating packaged foods, refined sugars and salts, chemicals, and even higher quality foods but too much of them and in poor combinations. Then consider the environmental chemicals and pollutants inside your home and outside in your environment that you have been exposed to for years. Maybe you also smoked, drank and took drugs even pharmaceuticals for weeks, months or years at a time. That equals an awful lot of toxins which your body is not able to eliminate fully while you continue to feed yourself poor quality foods and don’t put special attention and effort into removing this accumulation.

So here are 3 tips to naturally clean your body and reduce cellulite!

1. Eat a clean, alkaline, unprocessed diet

In order to remove the toxins from your body, you must first draw them out from where they have accumulated in your cells, tissues and organs. The way to do this is to consume alkaline forming foods. All fresh fruits and vegetables are alkaline and should make up the largest part of your diet. You might be thinking “can fresh fruits and vegetables really help me to reduce my cellulite?” Yes, they can when combined with the other tips provided. This is how it works: the alkalinity of these fresh, life force rich foods magnetizes to the acidic toxic matter in your cells, drawing it out so it can be removed from your body. The key is to gradually increase your fresh produce consumption (mostly vegetables) so that you don’t magnetize out more toxicity than the body can remove. Otherwise the toxins will just re-circulate and then re-settle. Baby steps and transition is vital, as is getting in tune with your own body and its signals so you know when to include more or when you are drawing out more toxicity than your body can handle. If you want to flood your body with alkalinity and minimize cellulite get into fresh vegetable juicing.

2. True detoxification – getting the waste out

When you put clean, alkaline foods into the body, the alkalinity of those foods starts to attract out old acidic waste matter deep within your body. This is brilliant and exactly what you want as once this stuff has come out your body will have a chance of showing less of the toxicity through your cellulite. However if you are drawing this toxic waste out of the cells and tissues they still need to be removed from the body completely. This is where your elimination channels come in. They work to get this stuff OUT so it doesn’t just re-settle in your body. But here’s the thing: this stuff is typically really gnarly and not easy to remove from the body. Most people already have compromised elimination channels, particularly the bowel, so relying on your body’s compromised channels is not necessarily going to get the waste effectively out of your body. You need to help it happen. The best way of doing this is to get into some regular colon cleansing through professional colonics or at home enemas. Find a professional colon hydro-therapist in your area and talk to them about your needs. Or purchase an at home enema kit and get into a regular habit of using it. It may not seem like the most elegant of solutions but trust me, it works like nothing else! The bowel is where the most waste can be safely dumped form the body so to ignore this essential elimination channel is to really set yourself up for limited success.

3. Moving and sweating

When you do sweaty exercise you are not only helping stress relief and giving yourself an endorphin rush, you are also expelling toxins through your skin. This is another avenue of elimination that is best not ignored if you want to decrease the appearance of cellulite.It will also help to improve the overall appearance of your body by tightening, toning and lengthening so that even if your cellulite is there, the overall appearance of your body will be more flattering.


5 Food Combinations that Can Boost Your Health

5 Food Combinations that Can Boost Your Health

Sometimes two is better than one, especially when it comes to nutrition. While we all know there are food combinations that taste good together, nutrition experts have discovered that there are and some food combinations that also can make us healthier.


 1. Marinade + steak

Grilling is a quick and healthy way to get dinner on the table, no doubt. However, cooking meat at high temps creates potentially cancer-causing compounds called heterocyclic amines (HCAs). The delicious solution: marinade your meat. Especially when you use certain herbs and spices in your marinade, including rosemary, it can reduce HCAs by up to 88 percent, according to a study from Kansas State University.

2. Almonds + yogurt

Vitamin D is credited with so many health benefits, including boosting your bones, mood, and immune function. Many yogurts supply one-quarter your daily need for D per cup. To make the most of it though, toss some slivered almonds on top before digging in—especially if you're eating non- or low-fat yogurt. The fat in the nuts helps raise the levels of D found in your blood 32 percent more compared to having no fat at all.

3.  Brown rice + lentils

If you're vegetarian, you may have heard that you should eat certain foods together to ensure you're getting a complete protein. It's actually more important that you get a variety of plant proteins throughout the day rather than in one specific meal. Still, some combos are classics for a reason—together, they form a complete protein. Try a brown rice and lentil bowl, beans wrapped in corn tortillas, or nut butter slathered on whole grain bread.

4. Guacamole + salsa

Pass the chips, please. This is another perfect example of how the antioxidants in certain produce, like tomatoes, need a little fat in order to be absorbed. In fact, a study in the Journal of Nutrition found that eating avocado with salsa improved the absorption of lycopene and beta-carotene in the tomatoes by 4.4 and 2.6 times, respectively.

5. Tomato sauce + spinach

Spinach contains iron, something you may need more of if you're not eating meat. The catch? Iron is not easily absorbed from plant sources, so to tip the scales in your favor, you need to eat these plants with a source of vitamin C. In that case, tomatoes provide the kick of vitamin C you need to best absorb your spinach. Try spinach salad with strawberries, beans and bell peppers, or tofu and broccoli. Here are and other nutrients you may be missing if you're vegetarian or vegan. 




If you’re wondering why you’re diet and exercise plan is failing you, it's time to rethink your game plan. Here, 4 things you'd never suspect could be making you fat.

#1 You Eat Like Other People

If your BFF can pound back chicken wings, beer and cake at dinner and still have a flat stomach, why can’t you? The truth is, no body is the same and everyone metabolizes food differently. It’s important to only model your eating habits and exercise regime around yourself.

#2 Lack of Sleep

New research suggests sleepless nights don’t just ruin your mood the next day—they could also damage your waistline. Researchers at the New York Obesity Nutrition Research Center at St. Luke’s-Roosevelt Hospital found that while sleepy folks seem to burn the same number of calories as well-rested people, they consume about 300 more calories a day.

#3 Overweight Friends

A „New England Journal of Medicine” study declared that people can actually ''catch'' obesity from close friends. When researchers followed 12,067 people over 32 years, they concluded that those of us with very close friends who are obese have a 171 per cent higher chance of becoming obese too. The theory goes: you're influenced by your friends, and if they overeat, you may unwittingly follow their lead. Surprisingly, spouses have less sway over the belly than close friends of the same sex. The good news is that it may also work in reverse. If you hang out with thin people you might lose weight.

#4 Toxic Chemicals

While you may never have heard of phthalates—a family of chemicals used to make plastics flexible—new evidence linking these and other so-called “endocrine-disrupting” chemicals with obesity has been growing. In fact, researchers have taken to calling many of these substances obesogens (obesity-promoting chemicals). A healthy immune system can help ward off the dangers of these chemicals, but why not boost your body's efforts by not packing your produce in plastic the next time you buy groceries?


Why should you stretch before and after a workout?

Why should you stretch before and after a workout?

Stretching is super important for our bodies when we work out. It can really make a difference in our performance and results. Not only does it benefits our muscles, but it is also extremely beneficial for the mechanics of our whole body. But what is the difference between stretching pre- and post-workout?


Stretching before your workouts helps your muscles, connective tissue and joints to warm up, giving you a greater range of motion. Pre-workout stretching helps increase your core temperature, which can make it easier for your muscles to perform. The type of stretches you should do before a workout are dynamic stretching methods such as arm and leg swings. This is because they keep your body moving continuously and prepare your body for the movements you’re about to do. They give the sign to your nervous system that your body is about to start moving and as a result your skills and heart rate will increase. As a result, your coordination skills and heart rate can increase and your core muscle groups (such as the glutes, back muscles and abs) will start working for you.

When done correctly, regular dynamic stretching pre-workout can also help improve your performance, as your joints can become more flexible over time.



There is a difference between both types of stretching. Pre-workout stretching is meant to get your body and muscles ready for your workout but once you’ve done the hard work and finished your session, stretching can help you to relax and cool down.

Those types of stretches are also the ones where you hold a position for about 10 to 20 seconds. It is important not to hold the position for more than 20 seconds as this may cause the muscle to over stretch and could result in an injury. They also allow you to focus on specific muscle groups such as hamstrings, hip flexors or any other area that feels tight, sore or contracted after a workout. Another good idea is to go for a short walk. This will help your heart rate go back to normal. Five to 10 minutes is all you to make sure you do your post-workout stretching properly. As a last note, remember to stretch both sides of your body equally.


Stretching before and after a workout is one step that everyone tends to neglect or skip. If you haven't been exercising for a long period, a workout could literally be a shock to your body muscles. Also, if you do exercise on a regular basis, stretching shouldn't be any less important. Make stretching a crucial part of your workout routine!


How Sitting All Day Hurts Your Body

How Sitting All Day Hurts Your Body

More than half of us spend over six hours sitting down each and every day, and a widening rear end isn’t the only result. Sitting can have short- and long-term effects on your health and body, making this seemingly benign activity potentially deadly.

Leading a lifestyle with minimal exercise has been linked to so many health problems and, unfortunately, these problems can apply to people who spend a large portion of their day sitting.

Read on to learn how damaging it can be to sit all day!


So What’s The Damage?

Weak Legs - if you don’t use them, you lose them! By sitting all day, you’re not depending on your powerful lower body muscles to hold you up. This leads to muscle atrophy, which is the weakening of these muscles. Without strong leg and muscles to stabilize you, your body is at risk of injury.

Another problem that sitting all day creates has to do with our posture. Most people slouch, or lean forward, putting their body at an awkward angle. All of this can put strain on your neck and lower back, leaving you with sore shoulders or headaches. Continuously sitting for long periods can also put extra stress on your spine.

Heart Disease - sitting can hurt your heart, potentially leading to cardiovascular disease. One study found that men who spent more than 23 hours per week watching television had a 64 percent greater risk of dying from cardiovascular disease than men who only watched television for 11 hours. Experts say people who sit more have a 147 percent higher risk of suffering from a heart attack or stroke.

Varicose Veins - sitting for long periods of time can cause blood to pool in the legs. This can lead to varicose veins, or spider veins, a smaller version of the former. Though generally not harmful themselves, these swollen and visible veins can be unsightly. In rare cases, they can lead to more serious conditions, like blood clots.

How you can reduce these negative impacts:

There are simple ways how to get up and get moving:

  • Walk across the hall to talk to a coworker instead of sending an email
  • Take the stairs instead of the elevator
  • Park your car further away from the entrance
  • Take a longer, roundabout way to your desk

Even standing up for a stretch will help get blood flowing, as well as making your leg muscles work to support you, which is important and yoga can be a fantastic way to improve the mobility of your spine, which can become quite compacted after a whole day of sitting. Cat and cow pose are awesome for stretching the muscles and lengthening out your spine. Pigeon pose is also really good for opening the hips, which can be tight after a whole day of sitting.

And the most important thing is - go and workout. Start today. Don't think too much. Do it for your life and your body!


3 Mental Benefits of Sports

3 Mental Benefits of Sports

You already know that sports are beneficial for your physical health. But there’s more good news. Research shows that participating in sports and exercise helps your mind as well as your body. Here are some of the key mental benefits of sports:


1. Sports boost your self-confidence

The regular exercise that comes with playing sports can boost your confidence and improve your self-esteem. As your strength, skills, and stamina increase through playing sports, your self-image will improve as well. With the renewed vigor and energy that comes from physical activity, you may be more likely to succeed in tasks off the playing field as well as on it.

2. Also improve your concentration

The Centers for Disease Control and Prevention (CDC) reports that regular physical activity can help you keep key mental skills sharp as you age, including thinking, learning, and using good judgment. Research has shown that doing a mix of aerobic and muscle-strengthening activities, which are common to most sports, three to five times a week for at least 30 minutes can provide these mental health benefits.


3. And reduce stress and depression

When you are physically active, your mind is distracted from daily stressors. This can help you avoid getting bogged down by negative thoughts. Exercise reduces the levels of stress hormones in your body. At the same time, it stimulates production of endorphins. These are natural mood lifters that can keep stress and depression at bay. Endorphins may even leave you feeling more relaxed and optimistic after a hard workout. Experts agree that more quality research is needed to determine the relationship between sports and depression.


How to Return to the Gym After a Long Break?

How to Return to the Gym After a Long Break?

If you’ve been away from your exercise routine for a long time and want to return to form, you might be tempted to pick up where you left off. But you could end up hurting yourself or getting so sore that you vow to never step foot in the gym again. Here’s how you can be smart about your triumphant return.

3 Simple Ways To Start Exercising Again After A Break:



1. Just start with something easy.

If you are really struggling to get back into exercising and feeling totally overwhelmed by it all, you should start with something easy. If going to do a big weights session at the gym is too much, then get outside and go for a brisk walk or a light jog, just to get moving. As soon as you start with something small and feel good from that, you’ll want to continue on and get back into your healthy habits.

2. Remember how good it makes you feel.

Sometimes we focus too much on the effort of it, rather than the outcome. The thing with the workout is while it can be hard in the moment, you will always feel absolutely amazing afterwards. So, if you need something to help you refocus and motivate you, just remember that post-workout high.

3. Do it for yourself, not anyone else.

Don’t work-out for anyone else but you. Being fit and healthy should be about making yourself feel great, having confidence and aiming to be your best. Remember to do this for you, not for anyone else or for how they think you should look. Each time you exercise, know that you have done something good for yourself and celebrate that.


Remember: habits are created by the consistent daily activities we chose to put our time towards! So the more consistent you are with your exercise routine, the easier it is to form healthy habits. Once it’s a habit, you just go on autopilot and exercising is part of your daily life.


How to avoid gaining weight this Christmas

How to avoid gaining weight this Christmas

For most of us, Christmas and its festivities revolve around consuming tasty food and drinks with colleagues, friends and family. Between work Christmas parties, Christmas lunch or dinner, edible presents and New Year’s Eve, it can be an effort not to gain weight. Then, come January 1st, go on a crazy strict diet and start working out like mad to lose the 10 pounds you gained in December. But Set My Body knows how to help you to stay fit. Follow these 4 tips to avoid weight gain.


1.      Weigh yourself twice a week

That's often enough to make sure you stay on track, but not so often that you take all the fun out of holiday noshing. Step on the scale first thing in the morning when your stomach is empty.


2.     Don’t abandon your healthy habits

There’s a terrible temptation to fast-track down the ‘all or nothing’ route around Christmas, but indulging in a mince pie or glass of mulled wine shouldn’t trigger you to abandon all good intentions and rip open a selection box for dinner.

If you’re going out for dinner, have a good breakfast and healthy lunch, and make time for a session on the bike beforehand. If you usually hit your five-a-day, don’t let yourself stray – there’s no reason to stop.


3.     Exercise!

No matter how busy you are, it’s important that you try to fit in a workout. It doesn’t have to be a long, drawn out affair. 12 minutes is all you need to keep your metabolism revving, your energy levels high, and your weight in check!


4.     Never arrive hungry

When it comes to your big feast, you may think that skipping meals earlier in the day can help you balance out the anticipated calorie intake but, unfortunately, that is not the case. Arriving with nothing in your stomach means you are more likely to overeat at mealtime.

*Share with us yours ways to avoid holiday weight gain.


Roasted Pumpkin-Apple Soup

Roasted Pumpkin-Apple Soup

This healthy low-calorie recipe is a great idea for a special dinner or lunch.

Ingredients                                                                                12 servings

  • 4 pounds pie pumpkin or butternut squash, peeled, seeded and cut into 2-inch chunks
  • 4 large sweet-tart apples, unpeeled, cored and cut into eighths
  • ¼ cup extra-virgin olive oil
  • 1¼ teaspoons salt, divided


  • 1 tablespoon chopped fresh sage
  • 6 cups reduced-sodium chicken broth or vegetable broth
  • ⅓ cup chopped hazelnuts, toasted (see Tip)
  • 2 tablespoons hazelnut oil
  • ¼ teaspoon freshly ground pepper



  • Active - 30 m
  • Ready In - 1 h 10 m

Preheat oven to 450°F. Toss pumpkin (or squash), apples, olive oil, 1 teaspoon salt and pepper in a large bowl. Spread evenly on a large rimmed baking sheet. Roast, stirring once, for 30 minutes. Stir in sage and continue roasting until very tender and starting to brown, 15 to 20 minutes more. Transfer about one-third of the pumpkin (or squash) and apples to a blender along with 2 cups broth. Puree until smooth. Transfer to a Dutch oven and repeat for two more batches. Season with the remaining ¼ teaspoon salt and heat through over medium-low heat, stirring constantly to prevent splattering, for about 6 minutes. Serve each portion topped with hazelnuts and a drizzle of hazelnut oil.

Nutrition information

Serving size: about 1 cup

Per serving: 180 calories 9 g fat(1 g sat); 6 g fiber; 25 g carbohydrates; 3 g protein; 34 mcg folate; 0 mg cholesterol; 11 g sugars; 0 g added sugars; 14381 IU vitamin A; 24 mg vitamin C; 62 mg calcium; 1 mg iron; 525 mg sodium; 570 mg potassium

Nutrition Bonus: Vitamin A (288% daily value), Vitamin C (40% dv)

Carbohydrate Servings: 1½

Exchanges: 1 starch, ½ fruit, 2 fat


How to Make Your Cardio More Effective

How to Make Your Cardio More Effective

We believe that cardio is an important part of any fitness program. As well as helping your body to burn fat, cardio can also provide your body with a wide range of other benefits. For example, it may help strengthen your heart and decrease high blood pressure just to name a few. However, in order to achieve these amazing benefits, it’s really important that you do your cardio workouts properly!

Using the wrong techniques or falling into habits that can reduce the effectiveness of the cardio workout. Here are a couple advices that will help you to correct your cardio.


If you’re not keeping track of your results:

If you really want to make progress with your cardio and general health, keeping track of your results is super important. In the first weeks in any workout routine, you may not notice changes in your body straight away. However, tracking the time or distance of your cardio workouts can help you to see the other ways you are making progress. If you’re walking or running the same distance in less time, or completing your reps more easily. That’s a sign that you are ready to increase the intensity of your workout.

You should start using your phone!

One of the biggest motivations for continuing a fitness routine is measurable results. Seeing as most people carry their phone with them to the gym, it makes sense to keep your information stored here. You should track the progress you’ve made over each workout in the notes and compare it to previous weeks and months. It’s also a great idea to use your phone to capture before and after photos to see how your cardio is helping to shape your body.

If you zone out or have trouble focusing during cardio sessions:

While cardio sessions might seem very straightforward, it is important for you to stay focused on your technique and to listen your body. Lots of people ask if it’s bad to watch TV while they are running on the treadmill. While cardio can be a great way to catch up on your favorite show, it can cause bad habits. For example, if you are turning your head to watch the screen, but this can not only cause changes in your posture, but also means your body isn’t necessarily supporting its full weight, so you’re not working as hard as what you could be!

Pump up those beats!

Instead of watching TV, put on your headphones and listen music. It’s important to choose songs that motivate you. Set My Body recommends picking something upbeat that encourages you to keep your heart rate up. Some songs just have a way of lifting your mood and the music can also help you to keep rhythm when running and it should also stop you from feeling bored mid-way through your workout.

Time your rest periods!

Yes, your body needs a rest period. This allows a bit of recovery and for you to catch your breath. Setting a timer will stop you from losing track of your rest periods and keeps you on schedule. Staying on top of the work/rest periods may help encourage much better endurance and lung capacity.


Regularly monitoring your cardio habits can certainly help you see areas that might need a bit more work and focus, as well as where you are making great progress and when you’re done with your rejuvenated cardio session, you’ll certainly feel ready for a nice refreshing shower.


4 Recovery Tips For Your Next Workout

4 Recovery Tips For Your Next Workout

The time period after exercise, also known as your recovery time, is important to help your body recuperate after a workout. Recovery doesn’t just mean waiting for your muscles to lose their post-workout soreness. The importance of recovery and rest is often overlooked, which can impact on your progress.

Recovery not only helps to restore your body, but may also help improve function and performance. Without proper recovery, it may take longer for you to reach your fitness goals. Followi these tips to give your body the best chance to recover in time for the next workout.


Warm up and cool down

An effective warm up routine helps gets the blood flowing to your muscles and joints, which also helps to reduce the chance of an injury Stretching prior to your workout can help improve flexibility, as well as slowly increase your heart rate and blood flow.

Likewise, stretching and foam rolling at the end of your workout can help to reduce muscle soreness, making it easier to get into your next training session.

Stay hydrated

When you exercise, you can lose a lot of fluids through sweat, particularly during high-intensity workouts. Dehydration can affect your body during and long after your workout.

To stay hydrated, make sure you drink plenty of water throughout the day - this includes before, during and after exercise.

Get plenty of sleep

The most important part about the body recovering is getting enough sleep the night before. Schedule your day in a way that allows you to hit the bed by 10 pm. When you’re sleeping, your body is hard at work repairing itself, which includes those muscle micro-tears caused by a tough workout.

Nourish your body with good food

Following a well balanced, healthy eating guide helps gives your body the best opportunity to develop the strength needed to get through the day as well as your workouts. Eating some form of protein and complex carbs shortly after a workout can also provide nutrients your muscles need to kick-start their recovery.


As well as a healthy diet and regular exercise, recovery is an important component of your healthy lifestyle plan. You can try with our SET MY BODY NUTRITION GUIDES.


Giving your body a recovery time is important for it to be able to adapt and grow. Without proper recovery, you may not make progress with your training. The benefits of recovery are also more than just physical. To feel good inside and out, you should be making time for recovery.


The Secret to a Healthy Body

The Secret to a Healthy Body

Health is a very important priority in life so what are you waiting for? The secret to a healthy body is simple and actually not too difficult, but all the same it does take daily discipline. It's all about making gradual changes. Follow these 5 tips and you'll be on your way to becoming a healthy person regardless of your age, weight or current health status.


1) Eat Antioxidant Rich Foods

Take control of your body weight and reduce the risks of disease with antioxidants sourced from whole foods such as fresh fruit and vegetables that offer superior protection for your body against the effects of inflammation, fatigue and stress.


2) Take Charge Of Your Stress Levels

You can easily control stress by finding a favorite activity and making it a part of your day.  Moderate exercise, reflexology, yoga, Pilates, fitness, deep breathing and walking all reduce your stress levels.


3) Get Better Quality Sleep

Sleep is “the great healer”.  Research at the National Institutes of Health in Washington, D.C., shows that less than an average of 8 hours of sleep at night causes premature aging.  The hormonal changes caused by sleep deprivation and more free radicals mean faster aging.


4) Drink Lots of Good Quality Water

Your body relies on water to process foods, detoxify properly, control weight and water is essential for supple, younger looking skin and bright eyes.  Good quality water is either reverse osmosis or distilled.  Consider 6-8  glasses of water throughout the day essential.


5) Avoid Fast Foods

The products are engineered to addict through their extensive use of sodium, bad fats and sugars.  In addition, the highly processed and refined "foods" are extremely difficult for your body to process and lack very little nutritional value.

3 Hacks To Boost Your Muscle And Increase Fat Burn

3 Hacks To Boost Your Muscle And Increase Fat Burn

Weight training!

That’s right, weight training is the answer to preventing muscle loss and increasing fat burn. Lifting weights maximizes your muscle fiber activation and increases your strength almost immediately. Building muscle is also the key to increasing your calorie burn. Simply put: muscles use calories for energy and the more muscle you have, the more calories you will burn and the more fat you will lose.


1. Lift Heavy

You need to challenge your muscles. Of course, you don’t have to go too heavy either. Lifting weights that are too heavy usually means breaking  form and putting yourself at risk for an injury. If you are unsure, pick up a weight and lift for 10 reps. If you are barely able to do the last few reps, you’ve found the right weight. If you feel like you can do more, the weight is too light!


2. Lift Often

If you aren’t already, try to make sure you are strength training at least 2 or 3 times a week. Aim for 2 or 3 sets of 10 reps, or, if you are using a timer, as many reps as you can complete in your given time frame.

3. Mix It Up

When it comes to building muscle, variety is the key. Your body adapts to the exercises you do so if you are doing the same thing, day after day, your body becomes really efficient at those moments and you stop making gains. This is why it is important to make sure you are always challenging yourself and mixing things up every few weeks. Don’t be afraid of lifting weights. You will not walk away from weight training looking like the “Incredible Hulk”! You will, however, boost your strength, develop long, lean muscle, and burn fat! Have you added weight training to your routine and seen a huge difference in your fat loss? 




The Institute of Medicine recommends that women drink 9 cups (or 72 ounces) of water every day. That’s a lot of water and you may be wondering if that much is actually necessary. After a closer look at some of the studies it is totally worth it! Here is a list of things that can happen to your body if you don’t drink enough water.


1. You’re more likely to have problems with your health

A high intake of water has been linked to a decreased risk of  kidney stones, urinary and colon cancer, and heart attacks.

2. Your metabolism starts getting slower

When  Dr. Howard Murad conducted independent research for his book,  The Water Secret, he found that a person’s basal metabolic rate, or the calories you burn at rest, increases as the body becomes hydrated.

3. You’ll have to think harder to complete tasks

Scientists at the  Institute of Psychiatry at King’s College London found that the brains of dehydrated teens had shrunk away from their skulls. When they were asked to play a problem solving game, they performed just as well as hydrated teens but used more of their brains to do so.

4. You’ll consume more calories

The  Institute for Public Health and Water Research funded a study of 45 adults and found that those who drank two eight-ounce glasses of water before each meal consumed 75-90 fewer calories during the meal. Over a three month period, dieters who drank water lost an average of 5 pounds more than dieters who did not.

5. You’ll be more prone to depressive states and mood swings

Researchers at Tufts University in Medford, Massachusetts asked members of the men’s and women’s crew teams to engage in 60-75 minutes of high-impact aerobic exercise without drinking enough water beforehand. Others did the work while properly hydrated. The group that was dehydrated was more likely to feel fatigued, confused, angry, depressed, or tense.