Category Archives for Health & Fitness

Best substitute for battle ropes

Substitute For Battle Ropes

Battle ropes have grown in popularity in recent years.  Just a handful of years ago they were hard to find but now it seems that nearly every gym has at least one set of battle ropes.  They are one of the few exercises that people love to use because it makes them look athletic. At my local gym it seems like there is always someone using the battle ropes, but unfortunately it seems that a large percentage of them aren’t using them correctly.

Most people have terrible form when they are using the battle ropes and struggle to incorporate their entire body.  The battle ropes were created to provide you with a few different methods of using it but they all incorporate your entire body.  The battle ropes aren’t just an arm workout, they should be an entire body workout. Also they can really make you back sore the next day if your form isn’t in pristine condition.

There is a reason that battle ropes are used by a wide variety of different professional athletes from NFL football players to professional female athletes like Sara Sigmundsdóttir and Kayla Itsines.  Battle ropes are great, but is there a better substitute for battle ropes?  We break down a few of the best alternatives for battle ropes.
Best substitute for battle ropes

Rowing Machine

A rowing machine is one of the most fundamental cardio machines that your gym has.  It may seem like a boring exercise to sit and row for an extended period of time compared to swinging battle ropes.  But the rowing machine is a great substitute for battle ropes as they incorporate a high tempo cardio workout while still training your muscle endurance.  Neither of these exercises will make you jacked, but they will drastically improve your muscle endurance as well as help improve your overall cardio. They both will also help you lose weight because of how intense these workout can be.

Kettlebell Swings

The kettlebell is another piece of workout equipment that has grown in popularity in recent years.  Part of this comes from the wide variety of different exercises you can perform with a kettlebell. But a kettlebell is a great alternative for battle ropes as it gives you a similar full body workout that you are striving for.  You can target only specific muscles depending on the movement you perform, but with two-handed kettlebell swings you are able to utilize the whole body throughout the entirety of the workout.

Dead Ball Slams

Dead ball slams is not only a great stress reliever but is also another great substitute for battle ropes as it incorporates many of the same muscles while giving you a high intensity workout.  Dead ball slams can be customized to your strength level by picking a weight that works best for you. This also lets you grow and move up to heavier medicine balls when you are ready. Similar to battle ropes or kettlebell swings, it doesn’t take long before you will feel your muscles starting to burn.

Final Thoughts On The Best Battle Rope Alternative

I personally love using battle ropes but I also love using the rowing machine, doing kettlebell swings, and doing dead ball slams.  All of these exercises provide you with a full body workout that will get your heart rate pumping and is sure to leave you sore in the morning.  It all comes down to personal preference and finding the workouts you enjoy the most and sticking with them. Consistency is the key with working out.

To read more of our recent health and fitness articles you can take a look at our Home Page.

a complete review of macrostax macro counting application

Is Macrostax Worth It

If you have been around the nutrition and fitness industry for awhile or are new, you have probably heard the term macros thrown around.  If not, we will go into detail about this later in the article, but it has typically been a pain to count and calculate your macros. But a new application called Macrostax has recently come out that claims to make this process much easier.  But is Macrostax worth it?

a complete review of macrostax macro counting application

What Is Macrostax?

Before we answer the question of what is Macrostax, we have to answer the question of what are your nutritional macros?  Macros, or macronutrients is a further breakdown of counting your calories as it separates the calories you eat into what percentage is protein, fat, and carbohydrates.  This may seem like it is overkill to track the percentages of what kind of food you are eating, but this can be incredibly important to help you reach your fitness goals.  Depending on what your fitness and nutrition goals are will depend on how much of each macro you eat.

So now that you know what Macros are, what is Macrostax?  In a simple form, Macrostax is your online nutrition coach that specializes in helping you reach your fitness goals.  Macrostax understands how difficult it can be to track and prepare your meals to meet your macro goals, so they help make your life easier.  Macrostax will create a custom macros plan as well as meal plan to help you meet your goals and evolves as you grow. This means you macro meals can be slightly different on the workout days when you need more sources of energy compared to recovery days.  For many athletes or people trying to gain or lose weight this can be a vital service to make their lives much easier. If you are trying to improve your workouts and your diet like your favorite athletes such as Sara Sigmundsdóttir or Kayla Itsines then it is incredibly important to start counting your macros.

When was Macrostax founded?

Macrostax was created in 2017 by husband and wife duo Casey & Lindsey Jenks.  They had been obsessed with crossfit in the years before creating Macrostax but it all started when they were on a long road trip across the country.  They began talking about difficult it was to track their macros on a daily basis but how expensive nutritionists were. And this is when the lightbulb went off and they knew they had a great idea.  They knew there were thousands of athletes around the country who were in need of an application that made tracking your macros easy.

So they began brainstorming their entire business plan on that long road trip home, and the rest is history.  In a few short years they had created an application that is used by thousands of happy customers all around the world.  They took their knowledge from being Crossfit gym owners as well as being a fitness coaches at the University of Florida to good use to help people achieve their fitness goals.

Final Review: Is Macrostax Worth It?

Now that you have an understanding of what Macrostax is, the question remains:  Is Macrostax worth it. My answer is YES! As someone who has paid a lot of money to routinely visit a nutritionist in the past, I can easily say that Macrostax makes the entire process of counting your calories easy.  You will be able to spend less time worrying about what percentage protein you will need for each day and you will be able to trust Macrostax to do all of the hard work for you.

The price point they charge is significantly lower than what I would have expected and it allows anyone to be able to effectively count their calories.  If you are trying to lose weight like celebrities Issa Rae, Shonda Rhimes, or ​Wynonna Judd than counting your macros is incredibly important.

If you are looking for more health and fitness articles, we highly recommend you check out our recent articles on our Home Page.
Sara Sigmundsdóttir looked different than she does now before starting crossfit

Sara Sigmundsdóttir Before Crossfit

Sara Sigmundsdóttir is one of the most well known female crossfitters in 2019 because of her outstanding performances in recent regional events.  If you follow Crossfit you may know Sara as a complete beast of an athlete, but at 27 years of age, she did have a life before being a crossfit athlete.  Follow along as we walk through the Sara Sigmundsdóttir before Crossfit transformation to the athlete she is known of today.

What Sara Sigmundsdóttir looked like before Crossfit

Who Is Sara Sigmundsdóttir?

Before we jump into what Sara Sigmundsdóttir looked like before Crossfit training, it is important to remind readers who may not be aware of who Sara Sigmundsdóttir is.

Sara is an Icelandic professional Crossfit athlete who has gained tremendous popularity in recent years because of her recent performances as well as her light-hearted personality.  She is 27 years of age and first burst onto the Crossfit scene in 2015 when she shocked the world by placing third in the 2015 Crossfit Open. This worldwide event was able to showcase that this up-and-coming Crossfit athlete meant business. 

Later that year, she took home first place at 2015 Meridian Region Crossfit event which fielded more experienced Crossfit athletes such as Annie Thorisdottir.  Since 2015, Sigmundsdóttir has put on another set of impressive performances by placing 3rd in the 2015 Crossfit Games, as well as placing 4th in the 2016 Crossfit Games.

Ever since starting Crossfit, Sigmundsdóttir has been determined to become the best Crossfit athlete on the planet and shows this through the intense Sara Sigmundsdóttir diet and workout routine.

When you don’t see Sara competing on the big stage, it is probably because she is busy training and teaching Crossfit in CrossFit Sudurnes in Reykjanesbaer, Iceland.

What Did Sara Sigmundsdóttir Look Like Before Crossfit?

Even before Crossfit, Sara has always been an incredible athlete.  She comes from an athletic family and growing up in Iceland was a great location for her to improve her athletic ability.

Sara Sigmundsdóttir looked different than she does now before starting crossfit

Sara Sigmundsdóttir walked bodybuilding stages before starting Crossfit

As you can see, even before crossfit Sara Sigmundsdóttir had a great athletic background.  Sara grew up trying a few different sports such as swimming and gymnastics but never fell in love with either sports.  But growing up with an athletic family she soon fell in love with weight lifting.

She began weight lifting with her family and a few friends and soon developed a passion for it that she had never had for other sports.  After graduating high school in 2012, Sigmundsdóttir knew she wanted to pursue weight lifting and personal training full time, but she was stuck working a desk job at a local gym.

Even though she was working at the front desk of her local gym, she never let this slow her down.  She was staying consistent with her weight lifting and after discovering Crossfit online, she soon started incorporating Crossfit style lifts into her workouts.  And then Sara began to transform into the Crossfit athlete you know today.

She was able to connect with her now coach, Jami Tikkanen, who helped her get her first start in competing.  She was able to start competing at small local Crossfit competitions, and then not too long later she was able to make her appearance at the 2015 World Open.

What Can You Learn From The Sara Sigmundsdóttir Before Crossfit Story?

Whether you are an inspiring Crossfit athlete, or just value general health and fitness, then you can learn a lot from Sara Sigmundsdóttir.  Before Sara Sigmundsdóttir started Crossfit she was able to visualize what her dream was. And then she was able to work every single day to make her dream a reality.

If you would like to learn more about Sara Sigmundsdóttir you can check out our article about her daily diet  and you can read our other articles articles from our home page
keto chicken pot pie recipe

Keto Chicken Pot Pie Recipe

Chicken pot pie can be thought of as the ultimate comfort food, but it can be hard to find a low carb option.  But now you can finally eat a flavor filled keto chicken pot pie that your family will love! 

keto chicken pot pot

Keto Chicken Pot Pie Quick Recipe

A good old fashioned chicken pot pie is the ultimate comfort food.  And now even us keto eaters can enjoy a delicious pot pie with our family and friends!  Below is the quick recipe summary with the in-depth recipe down below.

Prep Time
3 hrs 20 Mins

Cook Time
22 Mins

Total Time
3 hrs 42 Mins

Meal Title: Keto Chicken Pot Pie
Cuisine: American
Servings: 8
AuthorSusan Harris


For The Chicken Pot Pie Filling:

  • 2 1/2 cups of diced chicken (cooked)
  • 2 tablespoons of butter
  • 1/2 cup mixed veggies (could substitute green beans)
  • 1 cup of chicken broth
  • 1 tsp poultry seasoning
  • 1/4 small onion (diced)
  • 1/4 tsp pink salt
  • 1/4 tsp pepper
  • 2 garlic cloves minced
  • 3/4 cup heavy whipping cream
  • 1/4 tsp rosemary
  • pinch thyme
  • 1/4 tsp Xanthan Gum

For The Chicken Pot Pie Crust:

  • 4 1/2 tablespoons of butter melted and cooled
  • 1/3 cup coconut flour
  • 2 tablespoons full fat sour cream
  • 4 eggs
  • 1/4 teaspoon salt
  • 1/4 teaspoon baking powder
  • 1 cup mild grated cheese
  • 1/3 cup Mozzarella Cheese
  • 1 1/2 tsp parsley (to sprinkle on top)

Cooking Instructions:

  1. Using a slow cooker, cooked 1 - 1 1/2 pounds of chicken for 3 hours on the high temperature setting.
  2. Preheat your oven to 400 degrees while we prepare.
  3. For 5 minutes, saute the mixed vegetables, onion, salt and pepper, and cloves of garlic.
  4. After a few minutes, add in the chicken broth, whipping cream, poultry seasoning, rosemary, and thyme.
  5. Add in the xathan gum but give it 5 minutes to thicken with the lid on so it doesn't get too dry.
  6. Slowly begin to add the cooked chicken.
  7. I recommend putting your crust bowl in the refrigerator for 5 - 10 minutes before combining the following: eggs, melted butter, sour cream, and salt.
  8. Add baking powder as well as coconut flour into the mixture and stir until smoothly combined.
  9. Evenly add the cheese into the mixture.
  10. Begin to drop scoops of the batter mixture into the crust.  You don't need to spread it out too much or else it will become too dry.
  11. Bake in the oven for 15 - 20 minutes at 400 degrees.
  12. You can finish it off by setting your oven to broil for the last 2 minutes to give it a nice brown finish.  But this isn't a necessary step.  You can also add the dried parsley at this point.

Calories - 297  |  Carbs - 5.3g  |  Protein - 11.6g  |  Fat - 17g  |  Fiber - 2g 

How To Make Keto Chicken Pot Pie

I hope that printable recipe makes it quick and easy for you to prepare your meal, but if you would like a thorough step-by-step walk through then keep reading below.

keto chicken pot pie recipe

I love to prepare my chicken in a slow cooker or an Instant Pot as this allows me to prepare it well in advance.  A rotisserie chicken can also be used if you prepare that compared to using a slow cooker.

I prefer to add mixed vegetables to my chicken pot pie because of the added flavor and nutrients, but if you are more strict with the amount of carbs you can change out the vegetables to whatever you prefer.

By combining spices and butter, you can create a beautiful sauce in a short amount of time.

Then we can combine the prepared chicken with the sauce.  This is one of my favorite parts!

We can now begin to add the eggs and flour to make the crust of the chicken pot pie.  We try to make this part as smooth as possible.

Now our delicious chicken pot pie is beginning to take shape.  It is important to gently spread the crust instead of rigorously spreading it like with other pie crusts.

The shredded cheese typically adds a beautiful brown crispness to the dish once it gets close to being completely cooked.

And just like that you have created a beautiful keto friendly chicken pot pie that your friends and family will absolutely love!

For more health and fitness related articles you can take a look at our Home Page.

issa rae weight loss journey

Issa Rae Weight Loss

Issa Rae is known throughout the world for being an HBO actress, but she is in recent headlines for her incredible fitness journey.  If you are curious about Issa Rae or the Issa Rae weight loss journey, then we will outline the complete journey in our guide.

issa rae weight loss journey

Issa Rae may give off the “awkward girl” persona, but don’t let that false narrative fool you.  Issa Rae is as confident as they come, and a huge part of this comes from her new found love for fitness and healthy living.  And she has used her weight loss journey to give hope and motivation to millions of women around the world.

If you are struggling with your weight or because you haven’t hit your fitness goals, you are not alone!  There are millions of people around the world who are fighting the same fight as you and it is important to stay motivated throughout the whole process.  This is a key thing that Issa Rae focuses on during her daily workouts as well as her new diet.

Growing up with a Senegalese father and a Louisiana-born mother, food was always important at Issa Rae’s house.  But it wasn’t until recently when she decided to get serious with her diet and her cooking. She started cooking healthy meals that her parents would prepare for her when she was a child and soon found that she enjoyed cooking.

Issa Rae’s Diet

One thing that is common with people all around the United States is the love for trying new restaurants, and this is the same thing for Issa Rae.  She talks about how once she started acting for HBO she had more money to try new restaurants. Which sounds amazing! But the one thing that she was forgetting was how many calories were typically in these meals.  This is when she noticed an increase in her weight had began to start.  

Luckily Issa was self aware enough to realize that by eating out at different restaurants multiple times a week it wasn’t healthy for her body.  So she soon turned to cook her own meals and figured out how much she loved the process of preparing and cooking. If you ever find yourself turning to restaurants or fast food more than you would like to, it can be incredibly important to try home cooked meals in order to cut out unnecessary calories as well as save money.

Once Issa realized how great it felt to cook her own meals and how well her body responded to the home cooked meals, she turned her motivation to finding time for exercise.  The struggle she found with daily exercise is fitting it into her schedule. As you can expect, her schedule was typically packed full of different work and events. But Issa Rae didn’t let that stop her in her weight loss journey.  She soon started setting her alarm clock for 4:55 a.m in order to get consistent exercise every single day.

Issa Rae Workout Routine

You may think that a Hollywood celebrity would have the most complex workout routine possible.  But Issa Rae’s workout routine is typically based on the hills in her neighborhood. Instead of worrying about an advanced Crossfit inspired workout, she started by walking up and down her hilly neighborhood.  And once this started to get too easy, she would switch to a combination of walking and jogging up hills. And this was one of the keys of Issa Rae weight loss.

Most people aren’t huge fans of walking and jogging because it isn’t the most entertaining workout you can do.  But if you take advantage of technology you can get a great workout in while listening to an audiobook or a podcast.  This will make your workout much more enjoyable, as well as the chance to be alone with just you and your thoughts can be great for creative individuals.

What You Can Learn From Issa Rae’s Weight Loss Journey

The important things to learn from Issa Rae are self awareness and consistency.  She was self aware enough to realize that she wasn’t living the healthiest lifestyle possible and because of that her energy levels were lower than they should have been.  She knew she had to make a change and when she decided to make a change she stayed consistent with it. It is important to stay consistent with your diet as well as your workouts, or all the hard work will be for nothing.

If you would like to read more health & fitness articles you can check out our recent articles on our Home Page.

how shonda rhimes lost weight

How Did Shonda Rhimes Lose Weight

You may know Shonda Rhimes as the famous creator of Grey’s Anatomy, but this isn’t exactly why she is getting attention these days.  Shonda Rhimes is all over the news because she is opening up about how to was able to lose an amazon 150 pounds! If you are wondering how did Shonda Rhimes lose weight then keep reading for our complete guide.

If you don’t find yourself watching primetime TV much, then you may not have heard of Shonda Rhimes.  But if you are a tv addict like most of us, you have probably binge watched a few of her shows. She is known for being the creator and showrunner of primetime hits such as Grey’s Anatomy and Scandal.  Which are both incredibly popular and keep their fanbase keeps on growing year over year.

shonda rhimes before and after weight loss pictures

Shonda Rhimes before and after pictures

But instead of talking about all of her career achievements, we are going to spend our time covering her weight loss journey.  Like many people around the world who focus so much time and energy on their careers, they will often find that their health and fitness gets pushed to the side.  This is what happened to Shonda Rhimes, but that doesn’t mean it has to stay like that forever.

Shonda decided that she wanted to create a new lifestyle that would motivate her fans as well as her peers to better themselves as well.  She knew she was too reliant on quick food that weren’t healthy as well as didn’t make enough time for exercise.

Shonda Rhimes Weight Loss Journey

After years of unhealthy living, Shonda Rhimes decided it was time to make a change.  And boy did she! She was able to drop over 150 pounds by making a few easy changes to her lifestyle.  She broke her weight loss journey into two different sections. The diet program as well as her workout program.

When it comes to her diet, Shonda Rhimes knew she needed to stay away from processed food and artificial sugar.  These were the two main changes she made in order to see a drastic difference in her weight but also her energy levels and her mood.

This means that she stayed away from fast food and sugary snack foods like it was the plague.  Similar to the Issa Rae weight loss strategy she instead decided to only eat healthy foods such as grilled chicken, rice, salad, and lots of fruits.  By increasing the amount of lean protein she ate, she noticed she felt fuller all day long which stopped her desire for snacking.  And that is the key answer if you are wondering how did Shonda Rhimes lose weight. If your body is full from healthy protein, it will be easier to stop snacking on unhealthy food throughout the day.

When it comes to her workout program, Shonda Rhimes started with an easy to follow workout routine.  If you start with a workout program that is too complex, then you most likely won’t stay committed to the workout in the long run.  But if you start with the basics, you will see results as long as you stay committed.

The first workout Shonda Rhimes did was she added a daily walk to her schedule.  It might not sound like much but a daily walk for 30 minutes can not only help you lose weight but it will help boost your energy levels.  Walking is relaxing and great stress reliever but it also a great first step into consistent fitness.

how shonda rhimes lost weight

How Can I Lose Weight Like Shonda Rhimes?

If you are looking to lose weight like Shonda Rhimes did then you can take a few steps to changing your lifestyle which will drastically improve your health.  The first thing we would recommend is that you begin your day with a 30 minute walk. It may be difficult to find 30 minutes in your busy day, but this will jump start your metabolism for the rest of the day as well as help improve your mood.  

After your morning walk, it is important to make sure you are eating the correct food.  We would recommend doing a 30 day clean of fast food and other processed sugars. Instead we recommend that you eat more vegetables, fruits, and lead proteins such as chicken or salmon.  The added protein will help you stay full for longer periods of time compared to sugary snack that will only keep you full for an hour or two.

By utilizing these simple pieces of advice, Shonda Rhimes was able to lose over 150 pounds and is living a much healthier lifestyle.

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wynonna judd weight loss journey and wynonna judd diet

Wynonna Judd Weight Loss

Wynonna Judd is known around the world for being an award winning country singer, but in recent years she has been famous because of her incredible weight loss journey she has gone through.  Even though her husband had gone through an terrible scandal, Wynonna Judd was able to take this terrible time of her life and create a healthier lifestyle because of it.  If you are looking to learn more about the Wynonna Judd weight loss strategy, read through our complete guide.

wynonna judd weight loss journey and wynonna judd diet

Dealing with a public scandal with her husband and everything involved made the past few years difficult for Wynonna, but she shocked the world with her incredible attitude, but more apparent was how she lost 60 pounds.  

Wynonna Judd has struggled with her weight for years, so how was she able to lose weight and keep it off?

Wynonna Judd Explains Her Weight Loss Journey On Oprah

While explaining the whole journey on the Oprah Winfrey Show, Wynonna, who was 46 years old at the time, explained how she managed to lose weight by using exercise as a weight to cope with her personal issues.  She coined the term "meditative walking" which has now become a staple of the Wynonna Judd weight loss program.

Wynonna started walking as she found it to be a great stress reliver, but she soon found that it was also helping with her weight loss struggles.  Wynonna went on to say "I just started walking not really thinking about doing it as a fitness exercise and weight loss program... And I just kept walking - next thing I know, I like to walk"

By combining her new found walking program, and positive self talk, Wynonna Judd was able to start shedding pounds left and right.  This was just the beginning of her weight loss journey that helped her lose 60lbs in total.

How Weight Loss Changed Wynonna Judd's Life

wynonna jude diet and workout program

Not only has her weight loss journey helped her feel more confident but it has also given her much more energy.  Wynonna Judd has recently taken up pole dancing classes as another form of fitness that is enjoyable.  She is a prime example of how important it is to find a form of fitness that you love.

She has also seen an improvement in her general health as a whole because of her recent lifestyle changes.  As many people may have seen online, Wynonna Jude had to have her damaged stomach muscles, as well as blog clots surgically repairs because of a car wreck she was in.  Recovering from accidents like this can make your weight loss process much more difficult, but Wynonna Judd worked even harder to improve her diet and health as a whole.  She has drastically improved her diet, as well as her diet and has been able to lose 60 pounds because of it.

Wynonna judd diet program

Wynonna Judd Diet Program

Along with her new fitness program, a cruical part of the Wynonna Judd weight loss program, she has completely altered her diet.  She used to rely on quick processed food like fast food because of her busy schedule.  But once Wynonna Judd began her weight loss journey she completely changed her diet program.

She cleared out her pantry of all the unhealthy food.  And began filling it with healthy food that was free of processed sugars, as well as adding fresh fruit and vegetables to her daily diet.  Similar to the Issa Rae weight loss story, with enough dedication and lifestyle changes she was able to receive great benefits.  This was able to give her more energy for her everyday life as well as help her lose weight.  If you are trying to follow in Wynonna's footsteps then I highly recommend you start with a daily walk as well as altering your diet program.

You can read more recent women's health articles at our Home Page.

kayla itsines diet and workout program

Kayla Itsines Diet

I have been getting a lot of requests to write a blog article about Kayla Itsines and her famous Kayla Itsines Diet.  This is a diet that has really grown in popularity in recent months and continues to have more and more faithful followers.  So, I thought it would be beneficial to write out a complete review of the Kayla Itsines diet and the recommendations I have for my readers as this will help you stick with the diet and hopefully see great results!

For more articles about health, fitness, and many other things we highly recommend you checking out our
kayla itsines diet and workout program

With so many fad diets and unscientific recommendations floating around the internet these days, it can be difficult to figure out what works and what you should avoid.  I wanted to do an in-depth write up of what food Kayla Itsines eats on a daily basis and how you can incorporate these foods into your daily diet.

Before we jump into her daily diet, lets do a brief summary of who Kayle Itsines is.

Who Is Kayla Itsines?  And What is Her Daily Diet Like?

You may have heard the name Kayla Itsines recently, or have heard of someone at the gym talking about the Kayla Itsines diet program.  But if you don’t know who she is then don’t be alarmed!  Kayla has been growing more and more popular in recent years because of her huge social following.

Kayla Itsines is an Australian personal trainer and fitness social influencer who has over 11 million followers on her Instagram account.  She has gained extreme popularity recently after blowing up on social media as well as from creating workout programs on her website.

Kayla Itsines Diet – Daily Breakfast Recommendations

For breakfast Kayle Itsines likes to keep everything as simple as possible.  There’s no need to make things complicated!  We want to start the day off with some health fats such as avocado or nuts, and some basic carbs to give our body the energy source it needs to get through the rest of the day.  Often times carbs will get a lot of slack if you are trying to lose weight, but if you are smart about your decisions then carbs can be beneficial for giving you the energy you need.

A Breakfast Example of The Kayla Itsines Diet 

Avocado & Toast With Poached Eggs

  • 2 slices of toasted rye bread
  • 1 large poached egg
  • ½ or 1 sliced tomato
  • 25 grams of sliced avocado

Kayla Itsines Diet – Daily Snack Recommendations

Kayla Itsines will typically eat two snacks throughout the day.  These can be used after her workouts or routinely throughout the day (but its typically a good idea to avoid eating too close to bedtime).  We want these snacks to be filled with fruits and vegetables to give our bodies the nutrients they need without consuming too many empty calories.

Two Snack Examples That Kayla Itsines Eats:

Strawberry Protein Smoothie

  • 1 scoop of vanilla protein powder
  • 160 grams of fresh strawberries
  • 150 grams of low-fat, low-calorie yogurt
  • 250mL of fat free milk (can also be coconut or almond milk)

Minted Yogurt, Celery, And Carrots

  • 100 grams of low-fat yogurt with chopped mint leaves
  • 1 large stalk of sliced celery
  • 1 small sliced carrot

Kayla Itsines Diet – Dinner & Lunch Recommendations

With lunch and dinner Kayla Itsines focuses largely on her protein intake.  But instead of only eating grilled chicken like many other diets seem to recommend, Kayle Itsines has been known to create a variety of different protein heavy meals that you can implement at home. 

A Lunch Example of The Kayla Itsines Diet 

Special Turkey Wrap

  • 80 grams of sliced & cooked turkey
  • ½ of a sliced tomato
  • ½ cup of sliced lettuce leaves
  • 50 grams of tzatziki
  • 1 wholemeal sandwich wrap

A Dinner Example of The Kayla Itsines Diet

Orange & Beetroot Salad With Salmon

  • 100 grams of cooked salmon fillet
  • 1 complete orange
  • 90 grams of cooked brown rice
  • 10 grams of walnuts
  • 1 medium sized roasted beetroot
  • ¼ sliced red onion
  • 1 cup of rocket leaves
  • 1 tsp of red wine vinegar for the dressing

Starting The Kayla Itsines Diet

Whether you are an avid follower of Kayla Itsines or are new to hearing about her diet program, I believe that her daily eating routine can be implemented by most people who are hoping to lose weight and gain some lean muscle. 

what kayla itsines eat on a daily basis

You may have noticed that her diet features carbs in all of her major meals, which you may have read is bad.  But healthy carbs are one of the most important things for our bodies as this is the preferred source of energy that our bodies desperately need.  With the combination of healthy fats and protein you can expect to stay full throughout the whole day.

The importance of fruits and Vegetables

Many people struggle with having a sweet tooth at the end of the day and need some sugar to get rid of that craving.  And the way I have gotten over that was with fruit.  You can get some of the sweetest tastes in the world just by trying some fresh fruit.  And fruit will be able to provide you with a great source of vitamins, fiber, and potassium.  As is recommended in the Kayla Itsines Diet, I highly recommend putting fruit into a smoothie.

Along with fruit, vegetables make a great snack, but they should also be a huge part of your daily meals.  Vegetables provide you with vitamins, fiber, and even phytochemicals to help your body avoid sickness.  By increasing the amount of fruits and vegetables you will feel drastically better on a day to day basis.  Instead of consuming processed food like so many people around the world, you can eat healthier without having to give up delicious food.

If you are thinking about starting a new diet, or just want to live a healthier life, then I highly recommend the Kayla Itsines Diet.

I recommend you check out our other health & fitness articles such as The Sara Sigmundsdottir Diet or all of our other articles on our Home Page.

slow carb diet results and before and after photo

Slow Carb Diet Results

The slow carb diet is something that has been talks about as one of the most realistic diets for the average person.  Many diets out there seem great on paper, but are nearly impossible to stick with because of how complicated and difficult they are to follow.  But if you are wondering if the slow carb diet works, then here are a handful of examples of slow carb diet results to prove to you how effective it can be.

slow carb diet results and before and after photo

Rachel lost over 25 pounds from the slow carb diet and has kept off the weight!

Real People Slow Carb Diet Results

Often times when you hear about different diets or workout results, you will see faked pictures of actors that will give you a false sense of what results to expect.  However, I have decided to provide our viewers with as many real life results of the slow carb diet as possible because we believe it can be one of the best options for anyone struggling with their weight.

I really hope that this article can give you some inspiration to achieve the best version of yourself.  With another dedication, you can create a lifestyle that you are happy with.  I believe in you and I want to inspire you with all of these success stories and results with the slow carb diet.

Rachel's Results With The Slow Carb Diet

Rachel had always been a thin kid when she was younger, but during college and her first few years of adulthood is when she started to see a noticeable gain in weight.  A struggle that many other people deal with is when they aren't a teenager anymore and their metabolism starts to slow down.  Rachel had recently seen workout videos of Kayla Itsines, Sara Sigmundsdóttir, and Issa Rae and Rachel decided that she needed to make a change.  Thankfully she had a good friend that recommended the slow carb diet to her.

After reading as much information as possible about the slow carb diet and the results she could expect from the slow carb diet, she finally began her first day of her new weight loss diet.  And she loved the results!  Rachel said "I tried a few other diets in the past and they were difficult to stick with, but the slow carb diet was so easy to stick with and kept me full all day long!".

After two months of staying consistent with the slow carb diet, Rachel lost 25 pounds!  And even better, six months later she had kept the weight off!  

Women's Results With The Slow Carb Diet

Rachel isn't the only woman to have achieved great results from the slow carb diet. Below is a list of woman all over the world who have seen incredible results from the slow carb diet and have openly posted about their slow carb diet results.

women all around the world are losing weight with the slow carb diet

Hannah lost 15 pounds within 5 weeks of starting the slow carb diet

Hannah has a similar story to Rachel, she struggled with her weight after her new job kept her in an office for most of the day.  She was used to eating fast food and not getting enough exercise, but she heard about the slow carb diet results online and decided to give it a try.

She thought it would be difficult to start a diet but Hannah says "I jumped into the slow carb diet on the first day and never looked back!  I recommend it to all my friends who are struggling with their weight.".

Hannah was able to lose 15 pounds in 5 week and is continuing to lose even more weight as we speak!

Men's Results With The Slow Carb Diet

The previous examples show how many women have been receiving great results with the slow carb diet, but there are men who are speaking out about their slow carb diet results.

man lost 70 pounds with the slow carb diet

Jason started the slow carb diet and was able to lose 70 pounds within a 4 month period!

Jason used to be an incredible high school athlete, but as he grew a little bit older he started to develop a beer gut.  And one day he had enough of it.  He heard about his friends slow carb diet results and he knew he had to try it.  And within 4 short months he was able to drop 70 pounds and keep it off!  

results with slow carb diet for men

Keven struggled with his weight his whole life, but he is living his healthiest life after starting the slow carb diet

After struggling with his weight ever since he was a kid, Kevin knew he had to make a change with his lifestyle.  So he started the slow carb diet and he looks completely different!

Final Thoughts On The Slow Carb Diet

If you are looking to make drastic changes to your life, and to live your healthiest life possible, I highly recommend the slow carb diet.  If you are looking for more information and would like to see more of our blog articles you can check them out at our Home Page.

sara sigmundsdottir diet

Sara Sigmundsdottir Diet

Sara Sigmundsdottir Diet: How A Crossfit Champion Stays In Shape

What sara sigmundsdottir's crossfit diet looks like

There aren't many 26 year old that can say they are among the fittest people on the earth, but Sara Sigmundsdottir certainly can.  As a Crossfit champion of the world as well as world class power lifter, she pushes the limits of world records on a daily basis.  And the thing that separates Sara Sigmundsdottir from the competition is the Sara Sigmundsdottir Diet as well as her incredible workout routine.

What Is The Sara Sigmundsdottir Diet?

As you may have expected, Sara Sigmundsdottir stays with a strict diet in order to perform at her very best.  But what is included in her daily diet?  Well there is a lot of research and preparation that goes into her 6 meals a day which includes 3 large meals as well as 3 smaller meals per day.

Her macros may change on a day to day basis based on what kind of training she is doing.  Whether it is a cardio day or a strength day, she may need a different routine of fuel to get the best out of herself.  But typically she will eat breakfast, lunch, dinner and 3 small meals throughout the day which are typically before and after her workouts.

One thing that stays the same no matter what type of training she is doing is her strong preferences for protein.  With anywhere from 150 to 200 grams of protein per day this is where her muscle growth and recovery comes from.  It can often times be difficult to consumer this much protein on a daily basis, but it can be done if you are very calculated with what you eat and when you eat.  To learn more about the Sara Sigmundsdottir Diet on a daily basis, read the section below.

What The Sara Sigmundsdottir Diet Breakdown Looks Like:

This is what a typical training day diet looks like for Sara Sigmundsdottir.  Along with this diet she typically drinks roughly 4 liters or 1 gallon of water per day to stay as hydrated as possible.

Sara Sigmundsdottir's Breakfast

Focusing on getting some protein and fruits in her system early in the morning, Sara Sigmundsdottir will typically have an egg, spinach, and bell pepper omelet.  As well as roughly 130 grams of egg whites. 

After her eggs, Sara Sigmundsdottir will have a bowl of bananas, blueberries, strawberries, hazelnuts, dates, and cashew milk.

This meal will give her enough protein and slow-carbs to give her some energy before her first workout of the day.  Along with her breakfast she will have a cup of coffee to make sure she has enough energy for the day ahead.

Sara Sigmundsdottir's Post Workout Meal

After her morning workout, Sara Sigmundsdottir will recover by creating a plant based protein smoothie that contains plant based protein powder, a frozen banana, peanut butter, and water to provide her with the muscle recovery solution she needs.

Sara Sigmundsdottir's Lunch

After recovering from her first workout of the day, Sara Sigmundsdottir will prepare a lunch that is provides carbs as well as protein for added energy and recovery.  Sara will typically put together 30 grams of lentils mixed with rice, vegetables, and chicken as her choice or protein.

Sara Sigmundsdottir's Dinner

Sara Sigmundsdottir typically has a very similar dinner compare to her lunch.  It is typically rice mixed with lentils and vegetables, as well as chicken to increase her protein levels.

​Sara Sigmundsdottir's Post Dinner Meal

Sara focuses on another plant based protein shake in order to reach her 160 grams of protein per day goal.  She will also mix bananas and peanut butter into her shake to receive some healthy fats to her diet.

Final Thoughts On The Sara Sigmundsdottir's Daily Diet

Sara Sigmundsdottir stays on a incredibly strict diet during training days as well as recovery days.  Her diet is typically the same on both of these days but she also tries to keep her water intake to roughly 1 gallon of water per day. Similar to the Kayla Itsines Diet Sigmundsdottir puts a huge importance on getting at least 7 - 8 hours of rest per night.

If you are hoping to replicate this diet I would recommend focusing on your protein intake and pay close attention to your carbs and fat intake.

If you would like to read more health and fitness articles you can take a look at our Health & Fitness Page, and for all of our blog articles you can take a look at our Home Page.