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The 21 Day Fix Color Coded Containers

You cannot talk about the 21 Day Fix nutritional program without mentioning the color-coded containers. These containers are part of a brilliant portion control system, in which your meals are structured around food portions rather than calorie amounts.
What this means for you is that you no longer have to calculate how many calories go into each one of your meals. And as someone who has been on a calorie controlled diet, I know that this process is extremely stressful.
Instead, 21 Day Fix allocates a certain number of containers to you on a daily basis. You are then allowed to eat as much food as can fit into these containers, which is the portion control aspect of the program. Let’s look at these containers in greater detail below.

Target Calorie Calculations

As I said earlier, 21 Day Fix allocates containers to you on a daily basis. The number of containers is based on your current weight, with heavier people consuming more containers then their lighter counterparts.
The reason is that bigger people will need more calories each day, hence more containers. So how do you know the exact number of containers that you should consume on a daily basis? Well, all you need to do is follow this simple calculation (you can also check this link to know more):

(Your current weight x 11)- 350= Your target calories

Your target calories refers to the amount of calories that your body requires to function well every day. Once you have done this simple calculation, you need to identify which calorie range you fall into. There are 4 main calorie ranges, including:
1. 1200-1499 calories
2. 1500-1799 calories
3. 1800-2099 calories
4. 2100-2300 calories

If you weigh 160lbs, then by using the calculation your target calories are 1410. This means that you fall into the first calorie range. If you find that your target calories are below 1200, you will still be included in the first calorie range. And if they are above 2300 calories, then you will be included in the last calorie range.

Allocating Containers


Once you have determined which calorie range you fall into, it is time for you identify how many containers are allocated to you on a daily basis. Thankfully for you, there is no calculation involved. Just take a look at this chart to identify your container allocation:

1200-1499 Calorie Range= 3 Green, 2 Purple, 4 Red, 2 Yellow, 1 Blue, and 1 Orange container daily
1500-1799 Calorie Range = 4 Green, 3 Purple, 4 Red, 3 Yellow, 1 Blue, and 1 Orange container daily
1800-2099 Calorie Range = 5 Green, 3 Purple, 5 Red, 4 Yellow, 1 Blue, and 1 Orange container daily
2100-2300 Calorie Range = 6 Green, 4 Purple, 6 Red, 5 Yellow, 1 Blue, and 1 Orange container daily

The green container is for veggies like sprouts and kale. The purple container is for fruits like oranges and berries. The red container is for proteins like chicken and tofu. The yellow container is for carbs like oats and whole wheat bread. The blue container is for healthy fats and cheeses like avocado and nuts. The orange container is for seeds and dressings like seed butters.

Now you know all there is to know about 21 Day Fix containers, you can start taking part in the nutritional program. Good luck!

Delicious hammer and chisel Recipes

Now that you have chosen the hammer and chisel program as the vehicle that will deliver you to your destination of good health and fitness let’s try to see how we can make the journey enjoyable. Sticking to the program will call for adjusting some of your eating habits and adapting new ones. You will also have new meals introduced to the diet to achieve the goal. Here we provide you with hammer and chisel recipes that will be of great value to you during the program. There are many recipes that can be divided into breakfast, lunch and dinner though we shall try to cover the most common and readily available.

hammer and chisel recipes

For the breakfast, you can attempt these meals:


1. Power Oats (contains one yellow and one red). You get a quarter cup of oatmeal that was cooked earlier and combine it with one egg and two egg whites.

2. For a simple breakfast with one purple, yellow and red containers. You cook one-quarter of oats, one small apple, and two eggs. If it’s desired, you can opt to top the meal with cinnamon and one teaspoon Truvia.

For the lunch recipes, the 21-day plan can include the following recipes:


3. Green Machine Smoothie that contains one red, purple and green container. You will need one scoop strawberry shakeology, half of a banana, one green container of spinach and one teaspoon coconut oil though optional. You will use twelve ounces water, and you can ice to taste.

4. The Buffalo Stuffed potato meal with one red and one yellow container. With half chicken breast baked, and half-baked white potato. You can then top it with hot sauce and sometimes a little Greek yogurt together with the room left over from the red container. One of the quickest lunches to have. You can team it up with salad to include the green containers

5. The Tuna Salad of one green, red and orange container. You can make it by having one can of tuna, one green container that can get mixed with lettuce, cherry tomatoes, and cucumber. Use the balsamic vinegar and an extra virgin olive oil for orange.

For the dinner recipes, they can include the following


6. Healthy Taco Salad of one red, orange and green container. You need a browned beef, turkey or chicken depending on your preference. The mix of lettuce, tomatoes and onions as green together with shredded cheese for the orange.

7. The broccoli and cheese stuffed chicken. It’s a good meal for dinner and it is well filling. Its ingredients will include the following. One chicken breast counting as the red container, cheddar cheese as blue and frozen broccoli acting as the green container are the main ingredients. You also need salt, pepper, paprika, cayenne pepper, garlic powder and onion powder.

Most of the above hammer and chisel recipes are not the only available methods that one can stick to but before you settle on a recipe, ensure that you have done enough study and research. There are many other recipes available that will help you stick to the program and enjoy it.

Mediterranean Diet Plan Benefits

The Mediterranean diet is an eating plan which is based on the recipes found in Mediterranean-style food. The foods for this diet are not set, as there are many countries found in the Mediterranean each with their own variety of foods.

Mediterranean Diet

This healthy diet emphasizes a lot of components, including:

– Eating a lot of plant-based foods, like fruits, veggies, legumes, whole grains, and nuts

– Substituting butter with healthy fats like olive oil

– Replacing salt with herbs and spices

– Incorporating fish and poultry in your diet at least twice a week

– Consuming a moderate amount of red wine (optional)

– Drink water, coffee, and tea, and avoid sugary beverages and juices

Additionally, the diet calls for you to stay away from the following foods and ingredients:

– Refined grains: Pasta made from refined wheat, white bread

– Added sugar: Table sugar, candies, soda, ice cream

– Highly processed food

– Processed meat: Hot dogs, sausages

– Trans fats: Found in processed foods like margarine

– Refined oils: Canola oil, cottonseed oil, soybean oil

The Mediterranean diet is meant to work with physical activity, so do not rely on the diet alone to achieve maximum weight loss results. However, if the diet is followed correctly it can yield numerous benefits including the following:

1. The Mediterranean diet is a heart-healthy nutritional plan that has been shown to reduce your risk of heart disease, strokes, cancer and Parkinson’s

2. The diet is composed of nuts and olive oil, which are void of the saturated and trans fats which have been proven to cause health problems. Additionally, the fats you will find in the Mediterranean diet are healthy, and help to reduce your LDL levels (bad cholesterol)

3. The omega-3 fatty acids which are present in many of the fish eaten regularly in this diet help to improve the health of your blood vessels, while working to decrease blood clotting and moderate blood pressure

4. People living in the Mediterranean region have been shown to have lower incidences of hip fractures, and this is owed a lot to their diet. The Mediterranean diet is therefore good for building healthy bones and staving off osteoporosis

5. The fruits and veggies which are an integral part of the diet contain antioxidants that are important in maintaining cognitive capacity. The Mediterranean diet is therefore great for preventing Alzheimer’s

6. Additionally, the low sodium content of the Mediterranean diet helps reduce your risk of hypertension

7. The Mediterranean diet is great for losing weight, as it is a nutritional plan that contains little unhealthy fat

8. This diet has also been shown to prevent Type 2 diabetes in addition to reducing the need for diabetes drugs for those already suffering from the disease. In addition, the diet has been proven to reduce sugar cravings, while ensuring that your energy levels are boosted. All in all, if you are unable to control your glucose levels, then this is the diet for you

9. The fiber found in this diet helps prevent constipation, acid reflux and irritable bowel syndrome, while promoting a better digestive system. This diet actually acts as a natural detox for your liver and colon

10. Furthermore, the Mediterranean diet has been shown to reduce the risk of arthritis, blindness, and autoimmune diseases. In fact, the diet has been shown to play an active role in fighting the inflammations that cause you to be sick

11. Another benefit of the Mediterranean diet is its ability to reduce depression

12. The Mediterranean diet is also great for your outward appearance. The protein-rich diet has been shown to improve the look of your skin, hair, and nails

13. The Mediterranean diet prevents the metabolic syndrome, which is a group of health problems that include elevated blood pressure, low HDL cholesterol, elevated blood sugar, high triglycerides, and too much fat around your waist. The metabolic syndrome is also known to increase your risk of strokes, heart attacks, and diabetes

14. The Mediterranean diet has been thought to increase your longevity

As you can see from the multitude of benefits listed above, the Mediterranean diet is definitely one that you should try out. So if you are looking for a lifestyle change that will help you lose weight and improve your overall health, then start implementing the guidelines outlined by this diet.

Best of luck on your diet!

Working Out: Insanity Max 30 Schedule Explained

Almost everyone has heard of insanity max 30 schedules, but not everyone has dared to try the workouts in the schedule. Insanity workouts are great and give you an incredible workout different from what you should expect in a gym or with a trainer. If you happened to remain in a workout for 10 minutes but came out not drenched in sweat or unable to come out of bed due to the sore sweet feeling in the following day, then you never did it properly.

Insanity Max 30 Schedule

Insanity series started with the insanity original in the year 2009. Beach body CEO Carl Daikeler requested Shaun T to come up with the hardest workout and put it in a DVD. He was able to do it. After the program became one of the highest selling home workout programs, Shaun T decided to create Sequel to insanity, Insanity Asylum and later he created the Insanity asylum volume 2. But in the year 2014 on December Shaun T released the greatest of all the series, insanity max 30 series.

What is insanity max 30?

It is a healthy and workout program that has to run for a period of 60 days. Shaun T designed the program in a way to make you attain the lean shredded abs, lean arms, and amazing gluts. You will have to stick into the workout for 30 minutes within the 60 days program. If you happen to complete the 60 days program and notice that you have not realized your goals, you should repeat the whole program once more, but this time trying to workout harder.

The program features a large variety of 30 minutes workouts that works your body through cardio and strength moves and therefore gets you into the best shape you have always aspired. The program made up of over 150 tabata-styles and cardio strength moves require no equipment and therefore you will not incur any added costs. What you need to complete the program is determination to engage in the workout for 30 minutes every day. Every workout will be a new challenge and if you aim at maximizing your efforts and consider your nutrition, you will gain the best results ever.

What is included in the program?

When ordering the program, you will have to select one program from a variety of packages which vary in prices. Some of them will have shakeology while others will come with extra bonus workouts or 21 days fix containers. You will have to choose a package depending on whether you have the shakeology or the 21 days fix at home and the amount of money you are planning to use in the program.

How are the workouts in the insanity max: 30?

Montogo says that the workouts in the program are in categories that will begin with warm ups and then end with a short cool down. They include tabata-style workouts; interval training and they are also similar to HIIT style or the high interval training programs. In the workout you will happen to go hard up to your maximum for a period of 20 seconds and then take another 10 seconds time to recover although some workouts will have no recovery time until the end.

Most of the workouts in the program are 30-40 minutes long depending on the time you spend on the warm up and cooling. You will require doing them for six days in a week with one day being your rest day. The moves include extreme plyometric cardio moves like running in place, push-ups jumping jacks, squat jumps and floor drills.

Best Diet Tips: 6 Ways to Stay on Track


Are you trying to lose some weight? Well you are on the right place. We are here to help you lose some weight and provide you some essential diet tips. As you already know that physical activity and healthy diet are the two main factors to lose weight. But beside these two main things, you should follow some of these tips in order to lose weight even faster.

  1. You need to drink a lot of water or some other calorie-free beverages. So, before you open that bag of potato chips, you should drink a glass of water first. The thing is that many people confuse hunger with thirst and end up with extra calories that they didn’t want to have. You should drink flavored sparkling water or a cup of fruit-infused herbal tea if plain water doesn’t cut it.
  2. Be careful of your nighttime snacks. When you sit down and relax after dinner, you start to eat mindless in front of the TV. That is the easiest way to throw your diet. You need to close your kitchen at a certain time or sometimes you can allow yourself to have a small low-calorie snack such as low-fat ice cream or hundred calorie pack of cookies.
  3. mini-meal22You should a few mini meals during the day. It is widely known that you will lose weight if you eat fewer calories than you burn. But sometimes that can be a challenge, when you are hungry all the time. So, the best thing would it be for you, if you want to lose some weight to divide your daily calories into the smaller meals and enjoy them earlier in the day.
  4. You need to eat protein at every meal. Protein is the most important part of your diet plan. Protein keeps you feeling full for longer and it is more satisfying than fats and carbs. In order to lose some weight, be sure to have some of the healthy proteins such as lean meat, seafood, yogurt, cheese, egg whites, nuts, soy or beans. Keep in mind that it is very important to have proteins in your diet.
  5. You should stock your kitchen with healthy and convenient foods. For your success you need to have snacks that are ready to eat in a few minutes. That will stop you from ordering a pizza, or eating some other junk food. And your aim is to stay away from the junk food. You should have in your fridge: whole-grain pasta, frozen vegetables, canned beans, canned tomatoes, reduced-fat cheese, pre-cooked grilled chicken breast, bags of salad greens. . .How-to-Eat-Organic-and-Healthy-Food-on-a-Tight-Budget
  6. You should swap pasta for vegetables. This is very simple. All you need to do is to eat less bread and pasta and to eat more vegetables. The thing is that you can save hundred or two calories if you reduce the portion of pasta on your plate and increase the amount of vegetables.