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Most of the time, clean eating involved fruits, vegetables and whole grain, and seem to be really popular with girls trying to lose weight (And girls posting pictures of their well defined abs). I found a really good diagram, courtesy of eMeals, of the difference between paleo and clean eating. In any case, switching over from a typical Singaporean diet (greasy beehoon for breakfast, oily Nasi Lemak for lunch and mooncakes for dessert) to more clean eating is surely a huge improvement in itself. Next, I would take a look at the foods in your house and the items you put on your grocery lists. Is there anything I am missing here?  What advice would you give to someone wanting to start making some healthy changes in their life?
Natalie Hodson is a mom of two showing how to balance family, fitness, and a healthy lifestyle. I use MyFitnessPal and I want to record my daily exercise (Insanity) but the app can’t possibly know how many calories are burned during one of those workouts. Amy Suto November 4, 2015 Leave a Comment App Workout Challenge Day #4: 7 Minute Superhero Workout! I’ve written about the benefits of yoga in the past, and today we’re doing yoga with one of my favorite yoga instructors, TARA STILES! Well, Tara Stiles is back with an app that offers personalized yoga routines that grow with your ability.
I like this app because during the workout, you can tap the screen to let the app know that a pose is too hard for you, and at the end of the session you can let the app know if any of the poses were too easy.
Today’s workout is about recovery as well as improving your flexibility, balance, and strength. Flaxseed has a ton of protein, fiber, (essential for making your weight loss efforts effective) and is a superfood you should be eating more of to make your diet healthier. The bananas make this recipe super fluffy, and if you want these flapjacks sweeter, use a banana that is more ripe.
Grease a frying pan (preferably with olive oil cooking spray), and then cook pancakes until golden-brown.
Top with honey, cinnamon, and fresh fruit if you have it (I’m a bad health blogger, I need to go to the store).
These pancakes are a great morning boost if you’re doing something like the 30 Day iPhone Fitness App Challenge and need energy in the morning to attack your workouts!
Today you’re doing SEVEN MINUTES IN HELL with one of the most hilarious fitness apps out there. If you’re not familiar with the form for basic lunges, squats, and wall sits, you may want to review them on your own. A lot of sass, fun, running from ostriches, jokes about ’90s infomercials, and a fun workout.
If you survived Seven Minutes in Hell, I challenge you to do it again — this time with WEIGHTS!
Today we’re kicking of the challenge with one of my favorite FREE running apps: the thrilling, scripted ZOMBIES RUN! The story starts with your helicopter bringing supplies to a human outpost in the middle of a zombie infestation.
The video game aspect of this app will make it addicting, and it will motivate you to work out more so you can build your base and figure out what will happen next.
Protein helps with weight loss because it boosts your metabolic rate and decreases your appetite (source.) The common recommendation for those trying to get lean is around 1 gram of protein per pound, although it does really depend on how active your lifestyle is and your goals.
I really hate the nitty-gritty details of protein calculations, so if you need more info on this, I would recommend this website. The main issue with protein powders, bars, and shakes is that these things can contain high levels of sugar and artificial ingredients. As a rule, I try and stay away from supplements except for daily multivitamins, but I’m giving Vega protein powder a try to see how it affects my workout schedule and the results of my training, and I’ll let you know how it goes!


Whether that’s meat, fish, legumes, tofu, or whatever else floats your boat, try and make protein a center for your meals. Make whole, healthy foods your first stop, and only use protein powders for things like post-workout recovery drinks.
Secondly, coconut oil has triglycerides that have been shown to speed up your metabolism and help you eat less calories per day (see footnotes for links to research).
Some interesting things to note about coconut oil is that it’s solid at room temperature. If you’re going for a creamier smoothie but don’t want to add dairy, add coconut oil!
Filed Under: All Posts, Health Reality Checks, Weight Loss Tagged With: coconut oil, metabolism, weight lossAmy Suto August 1, 2015 Leave a Comment Should You Drink Caffeine Before a Workout?
Aside from being that girl in the library at 2am discovering why a Red Eye is the best coffee drink of all time, I also am not a morning person.
This summer, my best friend was like, “Amy, we have to be able to pass the FBI fitness test. So while yes, I am in fairly good shape because of yoga and lifting, my endurance and upper body strength needs some serious work. While you may not be training for a life of adventure and mystique within the walls of the FBI like we are (or pretending to, anyways), it’s good to set goals you can actually measure. I recently started adding extracts to my Shakeology to mix up the flavors, and it’s so yummy! Almond extract can be added instead of adding almonds or almond butter to save a few calories. I’ve heard so many good things about Shakeology, I should really look into that a bit more!
Kimberly Job is an author, healthy living coach, business and blogging mentor, and mother of TEN! Anon lost 7 pounds in two months – don’t forget that muscle weighs more than fat! The most crucial aspect is the focus on fresh whole foods and elimination of processed food. It’s not overly difficult to follow because you get to eat something from all major food groups. If you want to get started making changes with your diet, I would begin by using MyFitnessPal (it's free and you can download the app on your smartphone) and track everything you eat for a few days.
For me, if I have junk food or too many unhealthy snack foods in the house I have a really hard time staying on track, so I have to keep pretty much all junk food out of the house.  However, that means hubs and kids need to be on the same page with eating healthier too. Do you have an idea of the average amount of calories burned during those videos (going full force)?
I have used myfitnesspal before but I get confused on something…Do I aim for 1500 calories (weight x 11-12) total no matter what, or do I eat 1500 calories PLUS eat back my workout calories (or part of them)? Six to Start, the company that made Zombies Run, also made today’s intense workout where you complete HIIT moves in order to save the world from perilous scenarios!
For those of you who did the 30 Day Youtube Workout, you’ll remember doing several weight loss yoga and strength training yoga routines.
If you’re up to it, I challenge you to do yoga each day for the rest of the 30 day challenge in addition to the rest of the daily challenges. I finally got to break out my favorite sweater since it went from 85 to 60 degrees overnight here in LA. Today I have a delicious protein pancake recipe to get you through your workouts, and it contains something I think most protein pancake recipes neglect. Interval training is truly one of the best ways to burn fat, get lean, and get a great workout in the same amount of time it takes to heat up an unhealthy TV dinner. Once you download the app, do seven minutes in hell TWICE in order to complete today’s workout.
CARROT Fit will go over form with you, but if you’re new to fitness I would recommend looking up the form ahead of time.


Today’s the perfect day to use your phone for something other than Instagramming latte art. Be prepared to run from zombies and experience a thrilling, immersive story that motivates you to run faster. This app makes running fun again and it’s what got me through the training for my first half marathon. This is an interval run, so you should be running at a fairly quick tempo (but not where you’re out of breath) and then giving it your ALL when the zombies chase you. Supplements might make sense if you’re struggling to reach your daily protein goals as-is, but make sure you do your research. Protein powders don’t have all the nutrients that whole foods have, so I would warn against using them as meal replacements too often.
If you’re substituting coconut oil for another oil like canola oil or olive oil, then make sure to melt the coconut oil.
So when I needed to do morning workouts in order to fit them into my schedule, I wondered… can I drink coffee or other types of caffeine right before a run or a gym sesh?
I work out, and I’m also currently training for my third half-marathon (in part because this guy I like asked me to run it with him #priorities). I was able to get through about one push-up before collapsing, and could only get through 30 seconds of knees-on-the-ground push-ups. Double check to make sure your workout schedule isn’t falling into any common traps or problems. Some even have videos so you can watch them lift weights in the gym or perform CrossFit routines. Subsequently, it seems the paleo diet is more restrictive than clean eating in its avoidance of grains, legumes and dairy.
If they aren't on the same page yet, it's ok too, but I always mention it because it helps me so much when I don't have those temptations in the cupboard.
When I had my goal set for 1200, I definitely ate back my workout calories, but if my number is higher, i get confused on what is the right thing to do. Flaxseeds have been linked to potentially reducing the risk for heart disease, cancer and stroke, and they contain essential omega-3 fatty acids that are heart-healthy.
Pick protein that is plant-based, and doesn’t have soy as too much soy can increase your estrogen levels too high.
Today we’re going to sit down and get an epic workout plan in place for you, talk about ways to maintain that workout plan, and the secret to staying motivated. Make sure you’re working out enough days to reach your goal and have a good balance of activities you enjoy.
I have a workout calendar I hang on my wall, and I make myself check off each workout so I feel motivated to get it done so I can check it off.
Having a balanced schedule is a bit of an art, but make sure it’s well rounded with strength and cardio and you should be golden. In the first episode alone, you start to learn about the characters, wonder who shot you down, and actually feel like you’re in the story. For example, I love yoga so I do it all the time, but I find variety by trying different types of yoga like hanging yoga and different vinyasa flows. Then, after your run you can use the supplies you collected on your run to build your base. At the start of every week it helps to plan out what workouts you’re going to do so that you can stay motivated and look forward to it.



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