Monthly Archives: September 2012

Easy Food Swaps

Allow yourself indulgences without overdoing it, find ways to add more fruits and vegetables and lessen meats and cheeses in your diet. Simple strategies to help you get started.

Less meat, more veggies

  • Meat portion split in half in exchange for veggies, do the same with at-home recipes.
  • Add a vegetable mix of red, green, and yellow bell peppers, broccoli, and/or zucchini to a dish such as omelets, baked potatoes, or pasta.

More fruit, less dessert

  • For a chocolate fix add dark chocolate chips to a bowl of fresh fruit or oatmeal instead of chocolate chip cookies or cake.
  • Try angel food cake topped with strawberries instead of cake. Add non-fat Greek yogurt instead of whipped cream.

More fish

  • Add packaged tuna or salmon to salads, pasta, or side dishes that you would normally have without meat.
  • Try a grilled fish sandwich instead of a burger, and have baked sweet potato fries instead of their white fried cousins.

Less cheese

  • Consciously reduce your purchases of cheese at the grocery store.
  • Separate servings of cheese into separate containers and stick to one serving per meal.
  • Cut sliced cheese in half for sandwiches or wraps.

Less sugar-sweetened beverages

  • Replace with flavoured teas, fruit-infused water, or by adding crushed whole fruit to diet tonic water or mineral water.
  • Go for small servings if you must and implement a no-refills policy. Ask for water afterward.
  • Try to limit your sugary beverages to no more than 450 total calories a week.

Dummy guide to creating a skincare routine

Creating a skincare regime is the beginning to beautiful, healthy, and younger looking skin. With so many products on the market these days, it can seem daunting. Golden rules on how to get the perfect skin:

  1. Cleansing is very important. Some may feel that because they don’t wear makeup, they can skip cleansing. Regardless of whether or not you wear makeup, your face comes into contact with grime, air pollutants and bacteria, so no skipping on cleansing
  2. Toning A good toner will remove any make up residue or oils that your cleanser did not get rid of, so to make life easier you could invest in  cleanser/toner or buy facial wipes that tone!
  3. Protection There is a tendency to skip this step. If you do not want to be prone to skin cancer, then  start investing in sun screen. Again you can combine this step by buying a moisturizer that has SPF if not, then simply apply a thin layer to exposed areas at all times!
  4. Moisturizing using a serum/gel (fast absorption) or cream. It is anti-aging and skin brightening and antibacterial can help combat breakouts.
  5. Treatments to deeply cleanse and nourish. Exfoliating will help slough away dead skin cells and reveal your newer brighter skin.
  6. Beauty sleep will do wonders for your skin.
  7. Eating healthily will reflect in glowing skin. Eat your 5 a day, and drink lots of water.
  8. Listening is the most important part of your regime. Even products which cater to your skin type can irritate your skin. Your skin will tell you what it likes and needs.

The “Kim K Glow” for Darker Skin

Speaking to a few women of colour, they believe that the “Kim K glow” is unachievable due to skin tone. The most important thing is adapting products to suit your complexion. When talking about the “Kim K glow”, we need to be going for a concealer that will give an almost exaggerated brightened under eye. This particular glam look isn’t for everyone. Though contouring is also essential, the key to this look is to highlight more than contour. This can be done by using a concealer that is about two shades lighter than your original skin tone/foundation to act as the highlight. If your concealer is too light, it may look grey/ashy. Any concealer that is darker than your skin tone will do the opposite and will not brighten your face so be careful when picking a shade to use.  An example for those who use MAC shades/numbering as reference, if you’re usually an NW45 in their foundations, you can try this technique with an NW40 concealer. For those who wear foundations in NC50, you may go for an NC42/NC45 concealer shade, etc. My advice is to also stay within your skin’s natural undertone.  The concealer you use is entirely up to you and is down to personal preference. Using a full coverage concealer such as MAC Studio Finish Concealer or Make Up For Ever Full Coverage Concealer will give more impact to your look. This coverage of concealer will definitely create a statement and is great for nights out etc. Medium coverage concealers will create a less intense look for those who are not completely ready or confident or maybe just want it to look more natural and everyday wearable. After deciding which concealer you feel comfortable wearing, it is important that you have set it correctly using a setting powder. For darker tones, an off white or yellow powder will work better for your complexion in order to avoid an ashy under-eye look. Powders to consider are Laura Mercier Translucent Loose PowderBlack Opal Invisible Oil Blocking Loose Powder and Ben Nye Banana Powder. You are not limited to these powders as there are many more off white/yellow powders on the market to choose from. Just be sure to find the one that works for you

Undertones – Are you cool, warm or neutral?

One of the most important factors when choosing the perfect foundation is knowing your undertone. There is no point picking a foundation which appears to be very similar to your skin tone if the undertone is incorrect. Hopefully by the end of this article you will be able to identify whether you are warm, cool or neutral.


You will be categorised as having a ‘cool’ undertone if you have dominant pink or blue hues. Those with paler skin tend to lean towards pink and red tones whereas darker skin will have more of a blue tone to their skin.


Those that fall into the warm category usually have a yellow or golden undertone to their skin.


If you’re are finding it hard to distinguish or you don’t fall into either of the categories above, then it is more than likely that you have a neutral undertone. You are classified as neutral when you have a mix of both warm and cool tones beneath your skin. Neutral tones consist of an olive colour. So, which one do you fall under? Haven’t quite figured out what your undertone is? Don’t worry! There are a few tests which can help you out.

Test 1: Vein Test

Take a look at your inner wrist in natural light. Notice your veins? The colour of them can help determine your undertone! If your veins appear to be blue, you are said to have ‘cool’ undertones.  Otherwise, your veins may be green. This usually means you have ‘warm’ undertones. You may be finding it hard to distinguish whether they are blue or green. In this case, it is possible that you may actually have a neutral undertone.

As you can see from this picture, green is apparent on the inner wrist of our model. This is an indication of a warm undertone.


Test 2: Jewellery Test

Another way of testing for your undertone is to think about the colour of your jewellery and what suits you. Those with ‘cool’ tones tend to buy silver, white gold or platinum jewellery as it complements their tones whereas those who feel that they look better in yellow gold jewellery often have warm tones. However, if you are neutral, you may find that you look good in either!

Can you see that the gold jewellery placed alongside her arm really complements her skin tone?Now compare this picture to the picture with gold jewellery. You will notice that the gold looks much better against her skin than the silver jewellery does. Once again, this is due to the warm undertones in her skin which will generally be complemented by yellow gold jewellery rather than silver.

Test 3: White Cloth Test

Test 3 If the first two tests were not enough to help you out then with a bare face free of any makeup products, try pulling your hair back and putting a pure white cloth over yourself. This will really help bring out the undertones in your skin. If your skin appears yellow then you are ‘warm’, ‘cool’ toned people tend to look blue and those with neutral tones will look greenish.

Free from makeup, with a white cloth against the skin, you may be able to determine your undertone better. The cloth may also be worn over the body. Here, the white cloth brings out the yellow undertones as opposed to blue tones which will be apparent in darker skin. Because this test has highlighted yellow tones, we can say that she has a warm undertone. Hopefully with an insight to the different types of undertones and how you distinguish between them, you were able to identify yours. It is very important that you know your undertone so that you can go on to maximising your beauty; whether that is through choosing the right hair colour or foundation to suit you.

Clothing Test

This is probably a better test than using white towels or fabric, especially if you have darker skin: Observe how you look in opposing colors—such as blue-green (cool) or yellow-green (warm) and blue-red (cool) or orange-red (warm).


Kim K makeup routine



Source: By Derin

Don’t Pull that trigger FEAST

Dismantle the machine

When faced with one of your triggers, instead of automatically eating, use the following mindful eating concepts to FEAST instead 

Focus – Whenever you want to eat or continue to eat, that is your trigger to pause and ask, Am I hungry? or Am I still hungry? In essence, you are creating a new trigger for yourself – wanting to eat now triggers you to pause and check in. This pause creates a gap between the stimulus and response, allowing you to respond instead ofreact.

Explore – If you’re not hungry, get curious. I wonder why I want to eat right now even though I’m not hungry. What was the trigger?

Accept – Don’t judge yourself; you wouldn’t judge a machine for having a switch. Instead, say: Hmmmm, isn’t that interesting?

Strategize – Choose how you’ll respond: I could eat anyway if I want to. For now, I am not going to activate this particular sequence of events. Let’s see…what else could I do until I’m hungry?

Take Action – Each time you choose not to pull the trigger, you weaken its connection. It’s as if the wires rust and eventually break. Further, each time you choose a differentaction, you create new connections. With practice, you’ll hardwire these new pathways—like insulating the wiring.

The Back-to-Basics Workout

The Back-to-Basics Workout:


The workout below is made up of level 1 exercise moves that most people without injuries or major joint issues can do. If you are new to exercise, have any known cardio-respiratory problems, or have trouble with your knees start by leaving the jumps out and working your way up.

As you get stronger you can increase the time to 2 minutes cardio drills with 1 minuteactive recovery drills in between.

Round 1: 6 minutes

  1. Complete 1 minute jumping jacks
  2. Active recovery: complete 30 seconds of squats
  3. Complete 1 minute jumping jacks
  4. Active recovery: complete 30 seconds of bicep curls
  5. Complete 1 minute jumping jacks
  6. Active recovery: complete 30 seconds of tricep extensions
  7. Complete 1 minute jumping jacks
  8. Active recovery: complete 30 seconds of crunches

Round 2: 6 minutes

Repeat the instructions of round 1 but replace Jumping Jacks with High Knee Lifts

Round 3: 6 minutes

Repeat the instructions of round 1 but replace High Knee Lifts with Butt Kicks


Drink Tea


  1. Drinking tea can help reduce the risk of heart attack, as well as cardiovascular and degenerative diseases.
  2. Tea contains a number of antioxidants which can help protect against a variety of cancers, including breast, liver, lung, prostate, and skin.
  3. Tea may be beneficial to people with Type 2 diabetes. There are a number of studies that suggest compounds in green tea may help diabetics process sugars more efficiently.
  4. Studies suggest that people who drink hot tea on a regular basis have lower waist circumference and BMI than people who don’t. A correlation has also been found between people who drink tea regularly and a decreased risk of metabolic syndrome.

One favorite tea: Wu-Long tea. This delicious tea boasts even more unique health benefits. Drinking Wu-Long tea on a daily basis can clear up your skin, strengthen your immune system, prevent cavities and promote strong teeth, reverse signs of aging, and help you lose weight.

Drink Wu-Long tea cold during the summer, and warm in the winter indulge in a pumpkin spice muffin (gluten/wheat/dairy and lactose free)

No7 Match Made service find the right foundation for you


Most Boots stores are currently offering a service which advise you on the EXACT shade of foundation for your skin tone.

The use a skin reader which they press against your jaw line and this then scans and tells you what the correct shade of foundation you should go for, for no.7 foundations.

Two of us tried the service and in both cases it was completely wrong, it doesn’t seem to account for tanned skin and there are not enough variations of the colours to match skin type! e.g. if you are beige and you want an illuminating sheer coverage there are no products to meet your needs.

We were unfortunate in that the service was performed by an assistant who shook with nerves constantly which never instills customers with confidence…

Get over to a make up counter professional and let them see your skin type e.g. oily, mature, etc and together with skin tone you will find an exellent combination.

Or feel free to chat online with us and we will put you on the right track.

Raspberry Ketone diet as seen on Lorraine…


Raspberry Ketone is the latest weight loss fad. This so called Superfood that you take as a supplement to lose weight have been getting a lot of international attention.

And like you have probably already seen; they are all over the internet in blogs and success stories of people who have apparently used the Raspberry Ketone pills and lost a ton of weight. But Channel 4 are a little skeptical and aren’t sure that they’ve seen any real proof that the acai berry works for weight loss. So they decided to put these products to the test. What better way to find out the truth than to conduct their own study?  Which is what MDV are now doing.

To get started, we applied for a bottle of SlimTone. While there are tons of Raspberry Ketone ads online,SlimTone is one of the most credible and trustworthy suppliers on the market. It included the free trial of the product and it did not try to fool users into agreeing to additional hidden offers. Another reason why to choose SlimTone is because it is the most concentrated and purest Raspberry Ketone product on the market. This would give the most accurate results for the test.

Here is what SlimTone claimed on their website…

  • 4 Times More Weight Loss Than Diet And Exercise
  • Boosts Energy
  • Rich in Antioxidants
  • Promotes Cardiovascular and Digestive Health

Most of the success stories talk about combining Raspberry Ketone with colon cleansing products to achieve maximum weight loss. We decided to do the same.

The idea behind combining the products is that while the Raspberry Ketone encourages weight loss and increases energythe BodyCleanse helps rid your body of toxins and allows your body to work and burn calories more efficiently. We choose BodyCleanse to test.

Here is what BodyCleanse claimed on their website…

  • Helps Eliminate Bad Toxins that have Built Up Over the Years
  • Removes ‘Sludge’ from the Walls of the Colon
  • Helps Get Rid of Gas and Bloating
  • Helps to Regulate the Metabolism

And the BodyCleanse, like the Raspberry Ketone, had a free trial £2.49 with a 100% satisfaction guarantee and had no hidden offers.

4-Week Raspberry Ketone Diet Test : SlimTone + BodyCleanse

Check back in a week to see Week One results.  Do not forget to call them on the number advertised if you wish to cancel after the free trial.  If you have any questions or require any further information, please contact  0844 745 9698 or email  We opted to cancel at time of free trial which meant spending £56.75 for a months supply of raspberry ketone, slim patches, and body cleanse pills. There were no hidden nasty surprises at all, and the service was operated and staffed by qualified English speaking persons…

The order arrived the following morning, so day one has already started.


So apart from the initial ‘holier-than-thou’ attitude to wanting to eat healthily and treat the body as a temple (which wears off after the first day)… and even with not actually changing how I eat drastically (but simply keeping an eye on ingredients and portion size) I can definitely see a difference. Even on day one the signs were there, but now it is evident. One downside is the absolutely horrendous boils/spots and acne all round mouth and chin but even they are disappearing quickly as the healthy eating and detox is aiding fast recovery…


I joined calorie count which is available at the app store just to track my progress and see what I am eating, so that I can maintain this routine post diet phase.  The last week has been incredibly difficult, with the boils/spots and acne around the lower face increasing in activity and seemingly giving way to newer blemishes, which can be disheartening, my hair skin and nails do seem to be growing/replenishing at a faster rate, which must be a good thing.  I have been feeling fat/bloated all week, with big swollen ankles at night, but I am definitely starting to look better.  Hopefully this will herald a week of actually feeling ‘nice’ again…


Feeling almost virtuous now, with the banished processed foods, bad carbs and unnecessary ‘unhealthy’ and unnoticed drinks/treats that I was consuming before ‘tracking’ them…that is an eye opener in itself, but more importantly, the bloating and bad skin is actually subsiding, so feeling less like Shrek.  The energy supplies feel abundant again and so far have been able to swerve all the usual sniffles and associated bacteria. Long may it continue!   Not feeling slim yet, but definitely not feeling fat/bloated and unkempt…


This has been onerous, remembering the tablets four times a day, the skin breakouts, the feeling fat/bloated etc.  One good thing to come out of this is that it is finally over, and whilst food choices are definitely more sensible and healthy with smaller portions, the relief that this is finished is immense.  Weight loss has most definitely occurred and looking good and feeling good is great.  As they say “Nothing tastes as good as slim feels” but glad to have a rest and just eat healthily for a while.

Reasons You’re Not Losing Fat & How To Supercharge Fat Loss

  1. You eat too much.
  2. You eat the wrong way.
  3. You’re not exercising.
  4. You’re not exercising the right way.
  5. You have a higher priority health issue going on in your body.

When push comes to shove, it all boils down to one or more of these 5 reasons. Instead of trying to solve all five at once, I’d recommend you tackle them in order. Without doing this, it’s an uphill battle you don’t deserve to fight.

Do you eat too much?

This isn’t about counting calories, necessarily, but that’s important. In general, you should be eating between 1,500 and 2,500 calories per day, depending on your body size and gender. The best metric for determining this is your BMR (basal metabolic rate.) Here’s the formula — figure out how much you should be eating and stick to it:

English BMR Formula

  • Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
  • Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Metric BMR Formula

  • Women: BMR = 655 + (9.6 x weight in kilos) + (1.8 x height in cm) – (4.7 x age in years)
  • Men: BMR = 66 + (13.7 x weight in kilos) + (5 x height in cm) – (6.8 x age in years)

It’s important to note that lean body mass has a direct correlation to caloric consumption. In other words, if you are leaner, you should eat more calories, and you will be underestimating the caloric intake you should have. This really only applies to anyone who is less than 15% bodyfat. The contrary is also true (if you are obese, you need to eat less calories, because you don’t have muscle consuming the calories.)

Once you know your BMR, it’s time to associate this # of calories to your activity level and adjust accordingly. Your BMR is the number of calories your body will naturally burn throughout its day.

So, for example:

BMR = 1800 calories

This means that my body will naturally burn 1,800 calories every single day, without increasing my activity level. Therefore, in order to maintain my weight, I should consume 1,800 calories and I will not need to exercise beyond activities of daily living.

However, if you’d like to lose weight, you will have one of two choices:

  • Eat less than 1,800 calories per day.
  • Exercise more than your normal activities of daily living (includes parking your car far away and walking — this does not count.)

Important metric: One pound = 3,500 calories

So, if I want to lose 1 pound per week, I’ll need to create a caloric deficit of 3,500 calories over the course of the week, or 500 calories per day. This means that a mere 500 calories of exercise per day will accomplish my goal, so long as I don’t overeat on any one day.

When you exercise more, you’ll lose weight faster; when you eat less, you’ll also lose weight faster. The big question becomes: how much food can you sacrifice before you actually harm your metabolism?

Anything below about 1,300 calories (tiny frame, female) and 1,500 calories (tiny frame, male) will be dangerous for your metabolism. You’re simply not allowing your body the required energy to function, so it slows down and begins to migrate into a hibernation-like state. Your metabolism plummets, and so do your weight loss results. You may lose weight, but you’ll have a heck of a time keeping it off.

This is why increasing the amount of exercise is much smarter than caloric restriction. Eat at least your BMR and then exercise your bodyfat away.

Do you eat the wrong way?

Forget the food pyramid — sorry, but it’s crap. It’s meant well, but it’s misguided. I’ve seen example after example of a high fat, high protein, low carbohydrate diet winning for fat loss and overall health. In extreme cases, I’ve seen heart disease completely reversed in 90-180 days after a heart attack by modifying your diet to high fat, low carb. The reverse has equal potential to sabotage your health and damage the inside of your body. Many times, your bodyfat is an indication of the overall health of your body, on the inside.

When you see unwanted bodyfat, your body is trying to tell you something — you’re not as healthy as you should be. Weight is one consideration, but depositing fat is a red flag that something is wrong.

Get your bodyfat down, as follows, according to the American College of Sports Medicine (ACSM):

  • Men – 10-20% bodyfat
  • Women – 12-25% bodyfat

If you’re over 20% bodyfat as a man, or 25% bodyfat as a woman, you’re unhealthy.

Your blood work may be ok, and your doctor may be telling you that everything is fine, but your body is experiencing a downward spiral; it’s only a matter of time until it all comes crashing down. Get your bodyfat where it belongs, and then become concerned with your BMI (Body Mass Index.)

Body Mass Index Formula: [Weight (kg) / Height (meters squared)]

BMI over 25 is considered overweight. Over 30 is considered obese, and it gets worse from there, in increments of 5. (level II obesity, level III, etc.)

Yes, this matters for risk of cardiac disease, even if your bodyfat is low, because your heart is working too hard to pump blood to your body. But, the fact of the matter is that this affects about 1% of the population. The rest of us should be concerned with bodyfat %.

Let’s get back to eating the ‘right’ kinds of food. Here’s the scoop:

High fat diets produce sustained energy and they fill you — low fat diets destroy your energy levels and create massive carb cravings — protein feeds muscle, so if you’re building muscle to lose fat, you’re going to need protein to keep your results flowing.

A lot of people ask me about ‘carb crankiness’ and that’s an important question to answer. Consider the ‘quality’ of the food you’re eating, rather than just the macronutrient classification. Here are some simple rules to help you defend against carb crankiness:

  1. Make sure you are taking some sort of supplement that will fulfill all of your micronutrient needs.
  2. Never eat trans-fats. The inflammation caused by trans fats and preservatives that are in your food are changing the way your body absorbs the nutrients you eat, and in all likelihood, you are getting a small percentage of caloric density from the food you chose wisely as a result of these compromised food choices.
  3. Remove sugar from your diet. Sounds hard, but that’s only because you are addicted. I hate sugar. There, I said it, and I’m just as addicted as you are. I hate it because it owns me, in some way, shape or form. It’s worse than the tobacco industry, in that sugar addiction reaches populations that tobacco never will. We’re trained to believe that sugar is a reward from a very young age, and we associate it with positivity and good behavior and experiences. You have to hate sugar for doing this to you, or you’ll never conquer it. Sugar is destroying your body, and you’re letting it happen, whether you mean to or not.
  4. Eat veggies for carbs, and stay away from more than 1-2 servings of fruit per day (better yet, once every few days.) Starchy foods, flour, and wheat all suck. They’re not meant for our bodies, and they are messing with our digestive systems in a totally uncool way.
  5. Avoid grains, soy, and corn. They mess with your hormones and affect your digestive tract in an ungodly way. That’s all I have to say about that.

Follow these 5 rules and you’ll easily transition into a healthy diet that ‘feels’ great and rewards you every day of your life with better health and longevity. Plus, you’ll shed fat ridiculously fast.

One important point here — only make this commitment for 3 weeks to start, and then re-evaluate. You’ll stand a much higher chance of success.

Do you exercise, regularly?

Be honest. Are you resistance training at least 2-3 days per week? If you’re not, there’s a huge gap in your fat loss and health journey that’s keeping you from success.

As human beings, we are extremely lucky to be able to exercise for as little as a few minutes per week and see our health progress. Historically, we needed to run and hunt for 8-12 hours per day, and that helped us maintain our health. Often times, we had to run on an empty stomach the whole time, alternating between ‘hiding and hunting’ and ‘sprinting for the kill.’ Today, we barely have to move and our health soars… It’s a small
commitment, but it’s a necessary one.

My preference is that you commit to 10 minutes of exercise 5 days per week, or 20 minutes 3 days per week. It’s simple, and you’ll see a tremendous difference.

Are you exercising correctly?

I discuss this in great detail on the post How To Get Lean In Less Than 1 Hour Per Week Without Dieting. As a summary of what works, here’s what I recommend:

  • ‘Traditional Cardio’ (i.e. running, walking, swimming, etc. at a moderate and sustained pace for 40-60 minutes) has a lot of benefits, such as endorphin modification and regulation, stress relief, improved circulation, and oxygenation to muscles, ligaments, and other tissues.
  • ‘Interval Training’ has a great fat-burning effect, but it’s tough on your body and it doesn’t build any muscle unless you incorporate resistance training to your interval-based workouts. You’ll need muscle to avoid plateau.
  • ‘Resistance Training’ has great ‘muscle building’ and ‘muscular endurance’ benefits. When you do this while alternating high and low intensity work periods (i.e. metabolic resistance training), you’re able to create a massive fat-burning effect and progress your muscle to fat ratio, which will raise your BMI.

Is there a higher priority health issue that’s preventing fat loss?

There are several reasons that your body may be preventing you from losing fat, but they all boil down to the same principle — your body is trying to tell you something is wrong and it needs to be fixed.

I provide you with a screening tool that will help you determine which ‘higher priority’ system in your body may be preventing fat loss in Body Sequencing For Fat Loss.

With that in mind, there are a few common reasons that most people are not losing fat:

  • Hormonal Abnormalities – in today’s society, hormones are out of control. This is a result of the hormones in our food, consumption of sugar, the stress of a two-person working family, ultraviolet lights in our office spaces, pollution, and other environmental stressors that cause up-regulation of cortisol, down-regulation of DHEA, or alterations in the levels of insulin and/or growth hormone. If your hormones aren’t normal, you’re going to have a heck of a time losing fat and getting healthy. Your body is responding differently than anyone can predict, and none of the above rules will create the response for which you’re hoping.
  • Joint Pain – if your joints are screaming at you, they’re sending a signal to your brain to ‘turn off’ the signal to your muscles for them to contract. Re-align and stabilize your joints and watch your bodyfat disappear.
  • Triglycerides – if your body is having a tough time breaking down carbs and utilizing them for energy, you’re depositing these carbs as fat. Again, eat veggies as your carb source for 3 weeks and enjoy a new level of fat loss.
  • Heart Disease (or high risk of heart disease) – if your body thinks it’s about to suffer a cardiac event, it will help you avoid intense activity by making you tire out quickly and rest. Without hitting high intensities during exercise, it’s nearly impossible to sustain fat loss and improve your health. In this case, you have to build an exercise tolerance by working on Steady State Heart Rate Training (SSHRT) and progressing from low intensity (40% max heart rate) to high intensity (85% max heart rate and higher) over a period of weeks or months. Otherwise, you’ll immediately hit your ‘lactate threshold’ and you won’t be able to continue exercising.
  • Digestive Issues – this is a communication issue between your two branches of your Autonomic Nervous System, your ‘parasympathetic’ (rest and digest) and your ‘sympathetic’ (fight or flight) systems. One easy suggestion that improves results rapidly is 60 seconds of diaphragmatic breathing anytime you go to the bathroom or you exercise. Your diaphragm is innervated by your parasympathetic nervous system, so you can actually calm this system by first purposely engaging it before you exercise.

By working on each of the 5 reasons you’re not losing fat that are listed above, in order, you are taking a comprehensive look at your fat loss and health obstacles that are preventing fat loss. Lose fat and improve your health. It’s your job, and it’s your body.

As it turns out, you can get more than double the effect of most workout programs that last 1-2 hours in just 10 minutes.

5 USELESS Exercises (Don't do them!)

This article came from

FAQ on Thrush


Q. Can my baby catch thrush through breast milk?
No, but if there is yeast on the skin of the breast it can infect the inside of the baby’s mouth. Hygeine is therefore very important.

Q. How long does thrush last for? 1 day-2 weeks?
There is no good answer to this question as thrush is very variable. The length of time it causes a problem for depends on where it is, how extensive it is, why it has happened and the body’s ability to deal with the infection. It will also be affected by whether is is treated and with what.

Q. How can you get rid of thrush? Injections, tablets?
Thrush is treated either directly with creams for the skin, pessaries for the vagina, or solution or lozenges for the mouth. There are also tablets or capsules that can be used in short or long courses. The choice of treatment depends once again on where it is, how extensive it is, why it has happened and the body’s ability to deal with the infection.

Q. Are athlete’s foot and thrush the same thing?
They are both yeast infections though involve different varieties of yeast. These often sit on the skin without causing any problems but under certain conditions they are able to breach the defences, multiply and cause inflammation. This is what causes symptoms such as itching.

Q. Can boys also get a form of thrush?
Yes, it can cause boys a problem on the glans (head) of the penis particularly if they have not been circumcised.

Q. Can a baby catch thrush from nappy rash?
Nappy rash can have a yeast element to it which makes it look particularly red with little red spots around the edges. If unsure whether to use a thrush cream to treat this please check first with a health care professional.

Q. What is the best type of underwear to wear to keep thrush at bay? I keep getting it and want to do everything I can to prevent it.
The yeast that causes thrush is more easily able to multiply in warm moist environments. Very tight underwear styles such as thongs are therefore best avoided. It is preferable to choose a style that allows for some air movement and fabric that allows the skin to breathe. Natural fibres such as cotton are best.

Q. I’ve got a horrible rash between my legs which is so embarrassing, is this thrush?
There are a number of things that can give you a rash between your legs so its not necessarily thrush. It would be sensible to ask for the opinion of a doctor or nurse as to what it is so that you can treat it correctly.

Q. If you’ve never had thrush before what are the first symptoms you should look out for?
Vaginal thrush usually starts with itching but swelling and redness of the external genitalia and a thick discharge usually follows after. You should seek medical advice if you are experiencing symptoms for the first time.

Q. If you are taking medication for thrush, how long should it take to clear?
If taking or using a treatment for thrush the itching should usually ease in 2-3 days but it will generally take about 5 days to get better and treatments such as cream should be used for at least the recommended treatment length.

Q. My sister told me she has thrush and I don’t want to catch it, should she should be using her own towel and soap just in case?
There really is no need to segregate soap but using a personal towel is advisable for many reasons and avoidance of thrush is just one of these. Yeast can survive off the body for a short while in damp environments and while generally it resides inside the body there is a small chance of transmission after drying infected toes, groins or the genital area.

Q. There are many natural medicines available, is there anything that can be used to help with the symptoms of thrush? Is it true that you can use yoghurt to help with the itching?
Yogurt will help with the symptoms of vaginal thrush if it applied directly. This can be done by soaking a small tampon in live natural yogurt and inserting for 10 minutes. This will relieve itching and go some way towards boosting the natural defence mechanisms within the vagina. Yogurt will not do much help thrush of the skin creases. These areas are best kept cool clean and dry with adequate airflow. Old fashioned advice to wear loose cotton underwear to help the groin area and open toed sandals for foot thrush still holds true.

Q. If my partner has given me thrush how will I know for sure? Will I experience itching symptoms?
It is impossible to know whether an episode of thrush is introduced by a partner or whether it is due to yeast that was already on your own body. The distinction is not important. Vaginal thrush characteristically results in itching of the vaginal entrance, swelling and reddening of the tissues and a thick white odourless discharge which is said to have the appearance of cottage cheese. This overall picture allows self diagnosis, but if you are unsure, or this is the first time you have experienced symptons, please ask to be examined by an experienced healthcare professional.

Q. Is there such a thing as oral thrush? If so, is it possible to pass onto my partner?
A. Yes oral thrush can occur but it is unusual in fit adults so there is usually a reason that allows it to happen. It is most typically seen in very young babies, people using steroid inhalers for asthma and the very elderly (you should seek advice from your doctor if they experience symptoms of this condition) – though there are other situations when the immune system is less able to combat it. If you did for any reason have a problem you should avoid oral sex and seek advice from your doctor.

Q. Can you get thrush from non-sexually transmitted means?

A. Vaginal thrush occurs when there is an overgrowth of yeast in the vagina. This is best regarded as contamination rather than infection and usually results from bowel derived organisms that have managed to take hold in the vagina. This occurs when the usual defence mechanisms are overwhelmed. The vagina relies both on acidic discharge and “friendly” bacteria to do this. Many things can affect this delicate balance but antibiotics that reduce the competition from “friendly” bacteria are one of the most common scenarios.
Sexual activity can introduce yeast from your partner or from your own skin. It is not regarded as a sexually transmitted infection but sex predisposes to it. This will therefore apply equally to same sex relationships or the use of sex toys.
It is not clear why some women are more prone to thrush than others, but the more common predisposing factors are

  • taking antibiotics (due to their action on “friendly” bacteria)
  • pregnancy (as there is more natural discharge and less resistance to infection at this time)
  • wearing tight clothing (creating a humid environment)
  • using cosmetic products that irritate the vagina or destroy the “friendly” bacteria

Q. I’ve had thrush a number of times and am currently trying for a baby with my partner. Can this affect chances of conception?

A. No, there’s no evidence that previous or even current  thrush makes any difference to your chance of getting pregnant other than if you are so afraid of it that you are not having sex. Maintain personal hygiene with simple non perfumed products, choose comfortable underwear that allows the skin to breathe, and look after your own health as that will discourage the thrush and be best for you and your baby.  If you have had more than 2 episodes of thrush in a 6 month period, or experience thrush while you are pregnant, you should speak to your doctor.

Q. In the last few days my vagina has become sore and itchy, I think it might be thrush but I’m not sure, what should I do?
A. Suffering from a sore and itchy vagina is a symptom of thrush. 75% of women will suffer from thrush at some point in their lives. Other symptoms include unusual white discharge or suffering from pain while urinating or during sex. If you are experiencing any of these you should visit your GP. There are a number of simple treatments you can use which treat both the internal and external symptoms of thrush.

Q. I have had thrush a number of times. It keeps reoccurring but I don’t know why, please help.
A. You can’t always do that much to stop an attack of thrush as it is caused by changes in the body’s natural balance that causes yeast to proliferate. However there are certain factors which are known to cause it to develop, these include; wearing tight or synthetic trousers or underwear, using perfumed deodorants or bubble baths regularly, pregnancy and certain antibiotics.

Thrush can also be passed on during sex and men can often have it without noticing. Try to work out when you get thrush and if there is a common catalyst for it, so you can prevent it from recurring. If you are experiencing recurring symptoms please seek advise form your GP.

Q. Can any medication such as antibiotics cause thrush, as I think I may have the symptoms.
A. If you’ve been on a course of antibiotics, you may experience thrush afterwards because they kill off bacteria – including the good bugs that normally stay in your vagina and keep it healthy. This gives the Candida yeast a chance to proliferate. It’s not inevitable but it is something for you to watch out for. If you tend to get thrush after antibiotics, tell your doctor.