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Healthy Winter Comfort Foods
The winter months can be a challenging time for anyone seeking fat loss success since you’re far more likely to find yourself turning to comfort foods that are high in calories as well as high in fat or sugar. If you opt for these foods a little too often, you will definitely be looking at some serious weight gain come spring.
Fortunately, if you make a few smarter swaps with your diet, you can still indulge in some healthy winter comfort foods, satisfying those cravings and still keeping your diet in place.
Let’s have a look at a few that will help you eat well and maintain optimal nutrition.
Apple Pie Oatmeal
The first winter comfort food to prepare for yourself is apple pie oatmeal. For this one, simply slice up an apple and sprinkle with some cinnamon and a small amount of brown sugar or sugar substitute. Bake for 5-10 minutes until soft and while that’s baking, prepare your standard bowl of oatmeal using skim milk to add more creaminess to the dish.
Add in the apple, sprinkle with cinnamon once again and then serve.
Toasted Walnuts
Toasted walnuts are an excellent way to get in healthy omega fats and help curb hunger between meals. To toast walnuts, simply coat with one or two egg whites and then whatever spices or herbs you’d like and ten bake for 15-20 minutes, stirring a few times throughout the baking process.
Note that if you prefer not to flavor these, you can simply leave out the egg whites and spices and toast them as-is.
Chicken Noodle Soup
Chicken noodle soup is the next best winter comfort food to indulge in. Prepare this with grilled chicken breast cut up to keep the protein source as lean as possible and then an assortment of vegetables including broccoli, carrots, celery, green beans, peas, corn, and anything else you desire.
Add a few egg noodles towards the end of cooking and you’ll be all set with a well-balanced meal. If you prefer, you can also use brown rice rather than noodles for an added fiber boost to this meal. Pancakes With Maple Syrup
Finally, for those weekend mornings when you’re craving comfort, go for a healthier variation of pancakes.
Combine together three egg whites with half a scoop of whey protein powder and a quarter cup of raw oatmeal. Add some sweetener and cinnamon if desired and then cook as you would a normal pancake, flipping at halftime.
Once finished, drizzle with some sugar-free maple syrup and then serve with fresh sliced fruit on top.
So next time you’re feeling in the mood for a little comfort food during the cooler winter months, turn to these options rather than the standard fare of macaroni and cheese, pizza, pasta, perogies, or whatever other high calorie dishes you normally eat.
The less frequently you’re having those on your diet, the sooner you’ll reach your goal weight and feeling great about your progress.

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Tennis Arms Workout Plan
Looking to get tennis arms? Whether you play tennis or not, there’s no denying the fact that those who are competitive in this sport almost always have a great looking set of arms.
Tennis is a fantastic way to get your body in shape quickly and burn up a high amount of calories at the same time, so if fat loss is your goal, it’s an activity that you very well may want to consider.
If not, that’s okay too – you can still achieve tennis arms with a properly structure workout plan.
Let’s walk you through what you need to know to set up and design a tennis arms workout.
Target The Shoulders
The very first thing that you should be making sure you do as you perform your tennis workouts is to target the shoulders. The shoulders are going to be the most powerful muscle involved in using a powerful serve in the game of tennis so not a muscle to overlook.
You want to make sure that you’re performing exercises that will hit all three heads of the shoulder muscles – the front, side, and back deltoids. This will give you the most well-rounded strength level and degree of definition.
Good exercises to include in your shoulder workouts are the shoulder press, as well as the front and side lateral raise.
For the back of the shoulders, the rear deltoids turn to reverse fly’s. These will quickly tap into the
Hit The Back
Moving along, you also must make sure that you don’t forget about the back muscles either as you go about your tennis arms workout. While you are going to be focusing on the ‘arms’ specifically in this workout, don’t think that you’ll miss out by focusing on the back.
The truth of the matter is that by working the back, you’ll actually be working the biceps at the exact same time as these muscles will get called into play in almost every exercise that you do.
Having strong back muscles will also help you become very powerful when performing each stroke you use, which is another reason the exercises must get added in.
Top picks to work the back include bent over rows, the lat pull-down, as well as the pull-up. Add at least one of these exercises into your workout program.
Boost Your Arm Muscle Definition
Finally, to finish up your tennis arms workout, you’ll want to be perform some exercises that will specifically target those arm muscles, including the biceps, and the triceps.
This will help to really enhance the definition that you have and give you that arm ‘pump’ effect. For the women doing this workout, it’ll help to give you sleek arms that look toned and fit rather than soft and flabby.
The main exercises to consider including here include bicep curls, hammer curls, and barbell curls for the bicep muscles, and then tricep kickbacks, tricep extensions, and triangle push-ups for triceps.
You don’t have to do all of these in each session but aim for 1-2 of them to round out the workout.
If you can use this info to design your own workout, then you can be sure you’re moving along properly and will be on your way to tennis-star arms in no time.

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Train Like An Olympic All-Star: Secrets Of Top Level Athletes You Can Use
If you’re someone who is looking to boost your physical fitness and get in the best shape of your life, you may want to take a hint from Olympic level athletes for how to go about doing this.
These individuals are extremely dedicated to their sport and understand that in order to create an optimal training program and environment, they need to maintain laser-like focus.
They have a plan in place and even on the most tiring days when they just don’t feel like hitting the gym, they go anyway.
So what can you do to train like an Olympic all-star?
Let’s provide you with some quick tips that you can use to get fit faster and improve how your body looks and feels.
Use High Intensity Exercise Only
The very first thing that you should be doing is focusing mostly on high intensity activity. These are the forms of workouts that athletes use as this is the workout that is going to bring them to a much higher level of fitness.
While moderate exercise may burn calories, it doesn’t do much to take your body beyond where it’s at and move you closer to the long term results that you seek.
Focus On Form
The next thing that you should be doing is taking some time to focus on form. Olympic level athletes dread becoming injured as this would instantly cause them to have to take time off that they just can’t afford.
As such, their form is perfect each and every time they perform an exercise. The same should go for you. If you ever fall out of good form while doing an exercise, stop immediately until you can sustain good form again.
Incorporate Non-Traditional Movements Into The Mix
The third thing that you may want to think about doing as you move through your workout sessions is adding some non-traditional movements into the mix.
Rather than just relying on dumbbells and barbells to perform the activity for you, consider adding in some kettlebells, chains, or other alternative forms of external resistance.
Some athletes will even perform exercises such as sled pulls when doing their cardio training for added resistance and intensity, so that may be something to consider as well.
Understand The Importance Of Rest
Finally, last but not least, make sure that you don’t overlook the importance of rest. Elite level athletes know that they need to give their body down time to recover after their hard training sessions and if they aren’t doing so, they won’t be making progress.
Since performance is the main concern, if they aren’t making progress, they aren’t succeeding. Thus, rest is giving priority.
The same needs to go for you. Make sure that you have at least one day off each week from your training – if not two depending on just how hard those training sessions are.
Keep these points in mind and you too can train just like an Olympic level athlete.

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Four Spring Foods To Add To Your Diet Plan
As you get gearing up for the spring season, it’s worth your while to think about some new foods that you can add to your diet to liven it up a bit, while enhancing your nutrition.
With the winter months over, it’s time to lighten up, going for fresher fare that not only tastes great, but makes weight loss a breeze.
Let’s have a look at four spring foods that you might consider adding to your diet plan over the coming months.
Artichokes
Artichokes are a food that is often forgotten about by many people but can offer some serious health benefits that you should definitely note. Artichokes contain 10 grams of fiber per serving, so are easily rated as one of the highest fiber containing foods out there.
They also only have 64 calories per cup, so are an easy add to the diet if you are looking to watch your body weight.
For anyone who feels hungry on their diet and needs to control their blood sugar level, this is a food to check out. Serve it as a side dish or consider making it into a dip.
Sugar Snap Peas
One excellent food to add to your stir-fries, chop up into your salad or simply snack on when the craving strikes is sugar snap peas. These peas contain just 26 calories per cup and work great added to a wide variety of dishes.
The crunch that they provide will work to satisfy your craving when you desire something crunchier and sweet.
They’re high in fiber, folate, and vitamin K, which is important to be consuming to maintain strong bones.
Asparagus
Continuing on with the trend of green vegetables, asparagus is another food that you should think about adding to your diet plan. Asparagus contains just four calories per spear, so load up on this food to keep your weight down.
Asparagus is easy to prepare simply by adding a small amount to some boiling water, steaming, and then adding some lemon juice and a small amount of olive oil if desired.
Serve it with some fresh dill and you’ll have an excellent side dish to accompany any meal.
Asparagus is awesome for boosting your immune system and will pack in some vitamin A, C, as well as important phytochemicals.
Cucumbers
Finally, cucumbers are another optimal choice during the summer months. These work great added to salads or eaten on their own when hunger strikes but you don’t want to consume any of your calories for the day.
Since they contain just 16 calories per cup, you won’t even have to factor this into your diet plan. Munch on them guilt free. Their high water content is also going to fill you up, so will keep hunger levels down low.
So there you have four great spring foods to consider at this time of year. Add these to your diet and you can soon kiss that winter weight good-bye.

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Phen375 isn’t available from eBay, Amazon or Walmart – watch out for a number of products with similar names as if you buy these you can’t be sure of their quality, safety or effectiveness.

Phen375 is produced in facilities that are FDA registered (Food & Drug Administration) and using pharmaceutical grade ingredients to ensure quality is guaranteed.

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4 Steps To Making Weight Loss Permanent
So you’ve put in the time and effort and have had great results to show for it. You’ve lost the excess weight that you were carrying around and now are the proud new owner of the body of your dreams.
You’re excited, you’re feeling good, and you’re ready to face life in this brand new body.
But, amongst all this, you might also feel a slight twinge of anxiety with regards to whether or not you’re going to be able to maintain this new body for the time to come.
Who’s to say that that weight isn’t going to come rushing back just as soon as you stop going about your diet and being a little more lenient in what you eat?
Fortunately, if you have a plan of attack, succeeding at weight maintenance can be a lot easier than you think. Here are some smart things that you need to know.
Be Accountable
The very first thing that you must do to succeed at weight maintenance is to stay accountable. Now that you’ve reached your ideal weight, don’t think that this means you can eat what you want, when you want.
You still do need to be accountable. If you take a little too many ‘treats’ here and there, it’s going to add up.
If you notice that your weight is creeping up in a direction you don’t want it to go, immediately take action so you bring it back down lower again.
The sooner you can get it under control, the less work you’ll have to do moving forward.
Continue To Strength Train
Moving on, the second thing that you must keep doing is strength training. Strength training is the absolute most effective form of workout that will help keep the weight off over time.
Why?
Not only will it help you maintain a higher metabolic rate 24/7, but it also makes it easier to add carbs back into your diet.
Unless you plan to eat a carb-free diet for the years to come, this is very important for success.
Adapt A Flexible Mindset
Moving along, the next must-do for success is to make sure that you adopt a flexible frame of mind. Don’t see yourself as a success or failure. Rather, view this as life.
If you eat something you shouldn’t, you treated yourself. Get right back on with a healthy eating program.
Remember that all the good habits you developed should now become a permanent lifestyle for yourself. They shouldn’t be something that feels like torture or that you can’t keep up for some time to come.
If you did use improper dieting methods, it’s time to learn some wise techniques that will encourage health, high energy, and that you can sustain for life.
When you do, it’ll be easier to adopt the flexible mindset because you’ll naturally enjoy living a smarter lifestyle.
Make Fitness Fun
Finally, last but not least, start making fitness fun. If you’ve spent months in the gym and aren’t especially fond of gym workouts, start investigating some other options that you could do that you would derive more pleasure from.
Exercise to maintain your weight does not need to be more intense than exercise to lose weight, so relax a bit and do what you enjoy.
So there you have a few of the top secrets for successful weight maintenance. Stay on top of yourself and you’ll have no problem living in and enjoying your dream body.

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Healthy Holiday Recipes
As the season gets underway, you’re likely going to want to try out some of the holiday recipes that you come across, adding a little more interest to your diet while enjoying this special time.
But, if you’re not careful, those delicious recipes may pack on far more weight than you had hoped for, really setting you up for an intensive New Year’s resolution goal you’ll have to tackle come January.
In order to prevent this, seek out a few healthier holiday recipes to turn to that will help you keep your diet in check while satisfying your taste buds.
Let’s go over a few that you should consider.
Cinnamon Toast
Rather than starting your day off with a calorie laden cinnamon bun, consider preparing some cinnamon toast instead. Cinnamon toast will still have the same delicious taste and will come in at far fewer calories as well as contain less fat and sugar.
Ingredients
2 slices whole grain bread or Ezekiel bread1 tbsp. light butter¼ tsp. cinnamon 1 tsp. Splenda
1 tbsp. fat-free cream cheese 1 tbsp. Splenda
Toast the bread in a toaster and then smear with light butter. Immediately afterwards, sprinkle with the cinnamon and Splenda for added sweetness. Next, melt the cream cheese for 10 seconds in a microwave and stir with a tablespoon of Splenda. Drizzle this on top as mock icing and serve.
Healthy Eggnog
Eggnog is a very damaging beverage to your diet plan, but if you prepare it yourself, this doesn’t have to be the case. Eggnog can actually offer a good dose of protein when using this recipe, so could support your lean body goals.
Ingredients
½ cup egg substitute2 cups skim milk½ cup fat-free creamer2 tbsp. Splenda1 tsp. vanilla ½ tsp. nutmeg¼ tsp. cinnamon 2 tsp. rum or brandy (or you can use an extract if you prefer)
Pour all of the ingredients into a container and mix until thickened. Place it covered in the fridge for about two hours until thickened and then serve.
Holiday Chocolate Pudding
Rather than going in for some chocolate fudge or chocolate cake, both of which will really pack in the calories, try this chocolate pudding recipe. It’ll provide you with nothing but sound nutrition and help keep your calorie intake in check.
Ingredients
1 package of sugar-free, fat free chocolate pudding mix2 cups skim milk1 scoop whey chocolate protein powder1 cup cherries or strawberries, sliced3 tbsp. slivered almonds or walnut pieces
Beat the pudding powder mix with skim milk until a pudding consistency has been reached. Next, add in whey protein powder and continue to beat for another minute. Spoon into dessert bowls and then place fruit on top. Stir slightly and then sprinkle with nuts.
So don’t let yourself feel deprived this holiday season. Instead, whip up one of these recipes and you’ll still be able to partake in the holiday festivities without adding pounds in the process.
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Cool Down With This Water Workout
If you’re looking for a fast and effective workout that will shed fat quickly, you’ll want to be sure you don’t overlook swimming. Swimming can be an excellent way to get in shape that provides very little impact to the body, making it great for those who are looking to avoid injury.
Plus, swimming will also work the entire body, unlike some other forms of cardiovascular training that will only work the upper or lower body on its own.
If you think that swimming has to just entail you going into the pool and doing laps however, you’re strongly mistaken. There are plenty of options that you can do with your swimming workout to add more variety and increase your interest.
Let’s get you started by providing you some tips for your first workout.
Use A Variety Of Strokes
The very first thing that you’ll want to do with your swimming workouts is to make sure that you use a variety of strokes. Don’t let yourself just perform the front stroke – mix it up.
Go for the front stroke, the backstroke, as well as the butterfly stroke. The different strokes will target different muscle fibers in the body, providing a more well-balanced workout plan.
Try and perform 3-5 minutes of each stroke and repeat twice for a 20-30 minute session.
Consider Doing Leg Raises
If you’re looking to build muscle strength while you burn off calories, stop every once in a while and perform some standing leg raises in the shallow end.
The nice thing about doing this is that the water will act as a form of resistance, so you’ll get far better toning benefits than you would if you were doing the raises outside of the water.
Perform front, side, as well as back leg raises to really hit those glute muscles well. Aim for 15-20 on each leg of each variety.
Perform Jump Squats
Another great way to work the lower body while you’re in the water is to do jump squats. For this one, you’ll lower yourself down into the water as low as you can go and then rebound up out of the water using all the explosive force you’ve got.
On land this is a perfect exercise to target the lower body muscles but in water, you’ll increase the intensity. Again, you’ll have that added resistance working against you, which helps enhance the forces you’ll be working against.
If you want to build up your lower body power, make sure that you add this exercise in.
Tread Water For One Minute Intervals
Finally, the last way to enhance your swimming workouts is to incorporate some water treading in to the mix. Water treading is an excellent form of cardio that will also work the shoulders, chest, back, as well as the lower body, so it really can’t get much better than that.
Tread water at a vigorous pace and you’ll also burn up loads of calories, accelerating your fat loss results.
Don’t let your swimming workouts become dull. Instead, use these tips to help make your sessions more challenging and interesting at the same time.