Are Keto diets safe?

Ketogenic diets can seem quite extreme when they are being explained. You are severely restricting carbohydrates to the point where you alter your energy production from glycogen to ketones.

This can sound scary, and a lot of people have used this to claim that ketogenic diets are unsafe. You’ll perhaps have seen arguments claiming that you need 200g of carbohydrates for your brain to function correctly.

This is not only untrue, but it completely misunderstands the purpose of a ketogenic diet. Carbohydrates are your body’s preferred source of fuel, and there is absolutely nothing wrong with them as part of a healthy diet.

But they are not vital, in the way that protein is. A ketogenic diet will restrict carbohydrates and deprive your body of glucose. This means that after 3-4 days your glycogen stores will be depleted.

At this point your body will start to release triglycerides which travel to the liver and produce ketones. Your body uses ketones instead of glycogen for fuel. Nothing about this is unsafe. Epileptic children follow this diet because it can reduce seizures [1]. Would doctors prescribe a diet that was dangerous to vulnerable children? No, of course not.

Diabetics may be at risk of ketosis becoming dangerous as it can lead to something called ketoacidosis. But this is caused by not taking enough insulin [2].

Alcoholics, and people who are starving can also suffer from ketoacidosis, but for regular healthy people this is an incredibly unlikely issue.

A ketogenic diet is perfectly safe to follow, provided you are living a healthy life in the first place.




Androsurge by Jacked Factory | Best Estrogen Blocker for 2017

Androsurge by Jacked Factory | Best Estrogen Blocker for 2017

There are a lot of estrogen blocking supplements out there today, but overall Androsurge rings in as number 1.

You’re probably wondering why? Continue reading below to find out!

When figuring out what product was going to be ranked as #1, we took the following into consideration: actual customer reviews, reputable supplement review sites, and the actual science behind their formula.

As just mentioned, we aren’t the only ones who ranked Androsurge as the best anti-estrogen supplement.

A very well known and reputable supplement review website, Spot Me Bro ranked Androsurge as their top estrogen blocker for 2017.

Addition to that (and other sites) and their great customer reviews, we dove into what actually backs up their formula.

To start, their formula is completely proprietary blend free and uses actual science-backed ingredients at sufficient dosages.

We thought this was great because it shows that the company actually takes the time to put in the effort to design products that work, and are affordable based on the prices we’ve seen.


Bottom Line

Overall, based on everything that was researched we’ve reassured our conclusion that Androsurge by Jacked Factory is the top anti-estrogen supplement for 2017 and if you’re looking for one you should definitely consider adding it to your stack!


Top 4 Best Natural Estrogen Blocking Ingredients | Backed by Science

Top 4 Best Natural Estrogen Blocking Ingredients

There are a lot of products on the market today that claim to include ‘the best’ natural ingredients, but do they actually? To save you some time and most importantly money, we’ve come up with the best natural estrogen blocking ingredients currently available that are backed by science and not just some one who ‘claims’ they are.

There are many reputable supplement ranking sites that you can resort to for top product reviews. Supplement Review Shark does a great job on their rankings, especially with the top natural anti-estrogen blocking supplements.  In this ranking, the top natural estrogen blocker was Androsurge by Jacked Factory, which includes all of these top ingredients in a transparent label.

DIM (Diindoylmethane)

Lets start off with the most well known anti-estrogen ingredient, DIM. DIM is actually found in broccoli (hence the picture), but this ingredient is known for its possible ant-cancer effects, but most importantly its ability to act as an aromatase inhibitor (estrogen blocker). You’re  anti-estrogen should definitely include this ingredient, along with the rest on the list of course.

Grape Seed Extract

Another great ingredient, is grape seed extract (GSE). GSE has many great associated benefits in its usage, however GSE strongly known for its ability to exert ant-estrogenic effects; great for having in an estrogen blocker!

Eurycoma Longifolia Root Extract

Eurycoma is a great ingredient, yet it is never fully utilized in ant-estrogen supplements, although it should. According to examine “appears to have a large body of evidence supporting this role and some evidence suggesting it may be an anti-estrogen and pro-erectile agent”.

Rhodiola Root Extract

Rhodiola has many benefits, such as “It appears to be proven for reducing fatigue and exhaustion in prolonged stressful situations. Rhodiola is also neuroprotective and promotes longevity in preliminary evidence”, according to examine. Additionally, lowering stress is essential in promoting healthy testosterone and maintaining healthy estrogen levels.


Meditation and Relaxation Techniques for Your Workout

Résultat de recherche d'images pour "Meditation"Even if you love your workout, adding these elements can help you focus and relax to a greater degree. Being able to focus and relax will help you perform better and get the most from your workout.

Meditate While You Run

Almost any workout can be transformed into a meditation exercise. Many people are seeking to be more present in their lives, which calms the nerves and reduces anxious thinking.

If you walk or run, you can focus on your breathing or footsteps. When I run, I have found it most beneficial to focus on my footsteps because it allows both my mind and my breath to flow more freely.

If you do repetitions, you can focus gently on the muscle contraction to ease your mind off of any discomfort. This kind of focus will generally make each rep of greater benefit because it allows you to focus more on the muscle movement rather than “just getting finished.”

Stretching is Good Mind Work

If you often seem stiff before or during a workout, you will definitely benefit from stretching. A stretching routine is best done ten minutes after you begin your workout because this gives the muscles time to warm up. A slow stretch of each of the major muscle groups will help you relax and will make the rest of your workout more enjoyable (and easier!).

Burn a Candle

Most of us are under constant bombardment from artificial light during the day and experience eye strain due to computer usage. If you workout at home, dimming the lights and burning a candle is a great way to undo some of this stress buildup.

Take Your Workout Outdoors

Being outdoors is a great way to relieve stress. Many indoor elements, such as artificial heating and cooling, artificial lighting, and buildup of indoor pollutants can put stress on your system. Being outdoors, even in cold weather, is like opening the windows in spring – it can be very refreshing.

Even if you live in the city, being outdoors daily can get you in touch with nature and nature’s rhythms: sunrise or sunset, bird song and migration, seasonal leavings and re-growth, and, of course, the weather. Nature can become a friend you greet each day.

In addition, being outside each day can help with SAD – seasonal affective disorder – which is caused by a lack of natural light.

Keep a Journal

Keeping a journal is a very effective way to get in touch with your own thoughts and feelings. When you have the chance to reflect, you understand the sources of events and your emotions (cause and effect) better.

Keeping a workout journal can also help you keep track of progress and your achievements and will help you to understand “what works.” Because of this, you may be better able to plan your next workout or prepare for something like a marathon because your goals will be on paper.

Connect your Workout to Your Religion

If you are religious or believe in a higher power you can add meaning to your workout by devoting it to a deity. For many people, good health is part of a larger commitment to a system of belief. By making a conscious effort to pray or reflect before your workout, you can make your routine a daily ritual in which you connect to God.

Take a Yoga Class

Yoga can introduce you to a whole new practice that you can do on its own or with your usual workout. Some yoga postures improve balance, digestion, body alignment, and ease mental fatigue in addition improving focus and concentration.

The Basic Pilates Mat Workout: Beginner Exercises for Strong Abdominals and Body Control

Résultat de recherche d'images pour "Pilates Mat"One of Pilates’ key features is its emphasis on a flowing sequence of movements. Exercises don’t stand alone: they are linked in series that keep the body moving in a balanced way. On the mat, there is a short sequence of beginner exercises that wake up the abdominals, stretch the hips, work the buttocks and inner thighs, open the chest, and focus the mind.

Before You Start

Be careful with any injury, weakness, or pain. Modify if necessary by softening the knees, keeping the legs close to the torso, making any movement smaller, resting the head and neck, or leaving out any exercise that causes pain. Don’t allow the lower back to arch out of control; keep the Powerhouse of the torso (abdomen, back and buttocks) supporting the spine.

The Hundred

This exercise wakes up the body and promotes circulation and breathing. Lie on the back, bring both knees to the chest, curl the head and shoulders off the mat, and reach the legs to a controlled working level (bent at 90 degrees or straight and reaching between 90 and 45 degrees).

Stretch the arms at hip level and beat the arms 6-8″ up and down as you breathe in for five counts and out for five counts. Repeat for ten breaths. Feel the abdominals pulling in and up throughout.

Transition: lower the feet, reach the legs straight if possible, and reach arms back.

The Roll Up

Inhale to reach arms up to the ceiling. Curl the head and shoulders forward, and exhale to roll all the way up, bringing head towards knees. Curl the tailbone under and inhale to start rolling back; exhale to roll to the mat and reach the arms back.

Transition: finish lying flat and hug one knee to the chest.

One Leg Circle

Reach one leg up to the ceiling, pressing the other into the mat, arms by sides. Bring the top leg toward the nose, across the body, down and around in a circle and stop at the top. Circle five times in each direction. Keep the pelvis still and abdominals scooped in.

Transition: roll up to sitting.

Rolling Like a Ball

Bend knees and hold ankles. Curl into a ball with feet lifted off the mat. Pull the abdominals in to roll back onto the shoulder blades, and roll up to the starting position. Keep the body curled and the Powerhouse scooping. Do 6.

Transition: roll down to the mat.

Single Leg Stretch

Curl the upper body forward, hug one knee to the chest, and reach the other leg out at 45 degrees. Switch legs, moving them simultaneously. Keep the lower back and head stable and still. Do 6-10 on each side.

Transition: hug both knees to the chest, hands on ankles.

Double Leg Stretch

With upper body curled forward, reach both arms and legs up to the ceiling. Sweep the arms out to the sides and circle them as you bend knees to chest again, pulling the ankles in for a stretch. Do 6-8.

Transition: roll up to sitting.

Spine Stretch Forward

With straight legs, separate your feet shoulder-width. Reach both arms forward. Pull the abdominals in and squeeze your bottom to lift tall, inhaling deeply. Exhale to roll the head forward and curl the spine, one vertebra at a time, until the top of the head is reaching toward the mat. Inhale to roll back up. Feel the abdominals pulling back to give the spine a comfortable stretch. Do 3-5.

Benefits of the Basic Pilates Mat

When performed regularly, this basic mat routine strengthens the body safely and effectively. It’s a flowing, quick routine that can change the body.

The Best Workout Music: Tunes that Help you Exercise and Keep your Heart Rate Up

Résultat de recherche d'images pour "workout music"Working out is rarely something people love to do. Maybe they just don’t have the right tunes! Headphones were made so music could be enjoyed privately. If no one can hear your playlist but you, then why not include some of those old cheesy favorites? Here is a list of the best music to walk, run or dance to. This list will equate to a half-hour workout.

“Tennessee” by Arrested Development: start off with this catchy mid-tempo song to get moving. This early 90s rap-soul-funk fusion group put out a handful of truly great songs before they disbanded in 1996.

“Do Me Baby” by Bel Biv Davoe: This one is a little dirty, but it is sure to pick up the pace just a bit. The remaining members of New Edition, minus singer Bobby Brown, had two big hits with this tune and “Poison,” from the eponymous 1991 album. Be amazed at how well the lyrics come back to you after all these years.

“It Takes Two” by Rob Base and DJ EZ Rock: The quintessential shake-it song. The hip-hop duo from Harlem released the song in 1988. The female vocals were sampled from a 1972 Lyn Collins song called “Think (About It.)” It is impossible to sit still while listening to this song.

“Now That We Found Love” by Heavy D and the Boyz: This hit from 1991 is the perfect song to distract you from how hard you are working out. The lyrics are simple and catchy, and the beat is strong and at the ideal tempo to work up a sweat.

“Everybody Everybody” by Black Box: If these songs are being played in order, than this song is a great follow-up to Heavy D and the Boyz. It also has the perfect beat for exercise.

“All Night Long (Touch Me)” by Cathy Dennis: This was Dennis’ one big hit in the states. It is infectious and you will be trying to sing along in between huffs and puffs. In spite of her soulful voice, Dennis had much more success behind the scenes, writing hits for the Spice Girls and Kylie Minogue.

“Girls Just Wanna Have Fun” by Cyndi Lauper: This one is for the girls! Cyndi Lauper is the ultimate example of individuality. The 80s pop queen is still touring. She released an album of acoustic versions of her hits, called “The Body Acoustic.”

“Tricky” by Run-D.M.C.: One of the founders of modern rap music, Run D.M.C. released this song on the 1986 smash Raising Hell. The album also featured their monster hit “Walk This Way” with Aerosmith. “Tricky” has a strong beat and heavy bass line. Hit the pavement!

“Wild Thing” by Tone Loc: No list of fun workout music would be complete without Tone Loc. The quirky rap artist, born Anthony Smith, released “Loc-ed After Dark” in 1989. The album spawned two hits, “Wild Thing,” which sampled the Van Halen song “Jamie’s Cryin'” and “Funky Cold Medina,” which was co-written by Marvin Young, aka Young MC. Thinking back to how much fun you had and how silly everyone looked in the early 90’s will entertain you straight through this song and through the sweat.

Finally, “Bust a Move” by Young MC: Just admit it. You know every word to this massive 1989 hit. This song went so mainstream that it won the very first Grammy Award for Best Rap Recording. The funky bass line in this track was provided by Flea, the bassist for the Red Hot Chili Peppers. If this song doesn’t give you energy to finish your workout, nothing will.

Workout Motivation for Climbers (and Others Trying to Get Fitter)

Résultat de recherche d'images pour "Climbers"On the surface, I might appear to always possess supreme powers of workout motivation, but just like everyone else, I struggle at times to make it through my prescribed workout program. However, as a rock climber who continues to reap the benefits of a sound climbing training program, I am committed to sticking to my exercise plan. When my gym or weight-training motivation wavers, I’ve found that the following simple steps can help keep me on task.

Ways to Regain and Maintain Fitness Motivation

From the easiest to the most involved, here are five steps you can take to get yourself up off of the couch and into that climbing or fitness workout routine the next time your commitment slackens for whatever reason:

Set both training and climbing (or fitness) goals.

Having some clear, concrete short-term and long-term goals for both training and for climbing (or your sport) can help keep your workout motivation high. Whenever you feel lackluster, remind yourself of the reasons behind this workout routine and the results you’re working toward.

Break it into bits.

Whether you end up breaking your workout routine up for real or not, this tactic can work wonders for getting yourself started. It’s particularly effective for compartmentalized workouts, like strength-training workouts. Tell yourself that you only need to do one part of the workout program, for five minutes. Do one set each of three exercises out of the plan. Often, this is enough to jumpstart my weight-training motivation, and I continue through the rest of the workout from there. Other times, it may end with five minutes (especially for the very busy person). That’s fine. Five minutes here and there can add up to a solid strength-training workout over the course of a day.

Keep a training journal.

Writing down each day’s climbing workout plan in my training journal in advance helps keep me on task. Having the exercise plan on the schedule provides great workout motivation to get me going. Plus, I enjoy looking back at my previous days of training and comparing notes. You can even use an online training journal to increase your fitness motivation.

Work out with a partner.

Making a commitment to another person to follow a workout program makes it harder to back out if you’re not feeling psyched on a particular day. Enlist one of your climbing partners to join you on your quest for improvement, especially for your strength-training workouts and/or weight-training sessions, since these are some of the more difficult and less fun aspects of a sound climbing workout program. You can both depend on each other to help keep the gym motivation levels up as you work toward your goals.

Hire a personal trainer or climbing coach.

For some people, this proves to be the magical missing ingredient. A coach or trainer will hold you accountable for sticking to your workout routine while also providing valuable insights, feedback, and that coveted workout motivation. This authority figure can also assist you in designing and impelementing an effective climbing workout program based on your individual needs.

Finding and Keeping That Workout Motivation

If you have difficulty staying psyched on your climbing workout program or exercise routine, try employing some or all of the tactics described above to push your motivation levels. Tap into your own resources by setting specific goals, breaking up your exercise plan into chunks, and keeping a training journal. Reach out to others by inviting a climbing partner to become your workout motivation partner, or consider hiring a personal trainer or climbing coach to help keep you on task.

Simple Mini Workouts for Women: A Fitness Plan that Tones the Butt and Flattens the Belly

Résultat de recherche d'images pour "women Workout"In today’s society, women are trying hard to choose a fitness plan that best suits their target areas. The goal for these women is typically the same for each…to tone and flatten. Mini workouts are a great way to target each woman’s trouble spots, and the area that bothers them the most. Choosing a workout depends mostly upon how serious the woman is about getting fit.

Flat Belly Mini Workouts

It is important to pick the fitness routine that best suits the body. This and 30 minutes of cardio should be done three times a week. Cardio includes activities such as jogging, swimming, bicycling, etc.) Eating healthy always helps the process of the fitness plan a little easier.

  1. Twisted sit-up: Lie on the floor, face up, with the legs straight out on the floor. Place the left hand behind the head while the right arm is at shoulder height and straight on the floor. Bring the right knee in towards the body while simultaneously raising the shoulder. The right knee should meet the left elbow to bring the body into a sit-up position.
  2. Side Plank: Start by lying on the left side of the body and balance weight on the left forearm. The right arm needs to be straight and to the side. Slowly start raising the hips off of the floor and contract the left side of the abs. Lower the body back to the original position just as slow.

Mini Workouts for Arms

For some women, achieving strong arms is a huge goal. There are a few simple mini workouts that can be done inside the comfort of one’s home. A couple of the routines require dumbbells, but if there are not any available then large soup cans are perfect.

  1. Lateral raise: With a weight in each hand, separate feet about one foot, and stand with palms facing thighs. Lift arms up to “T” form, and twist weights so palms face forward. Next, bring the palms together in front of the body, and lower back down.
  2. Chair dip: Face away from the chair and place hands on the edge. Walk the feet out and away from the chair so knees are at a 90 degree angle. Bend elbows down towards the floor until they are at a 90 degree angle, too. All of the work in the arms can make this feel like a push-up.

Thigh Mini Workouts

Teddy Bass, a celebrity trainer, states, “To burn more calories, do not rest between moves.” Remember that eating healthy is a great start to motivating a fitness plan.

  1. Plie Squat: With feet separated about three feet and toes turned out, stand up with arms at shoulder height and straight out to the side. Place palms facing forward and slowly lower the body by bending knees to a 90 degree angle. This mini workout will definitely be felt in the thighs.
  2. Wall sit: This mini workout is also very common for the thighs. Stand with the back flat against a wall with feet at hip width and about two feet away from the wall. Slowly bend knees to a 90 degree angle, and slide the back down against the wall. Once at sitting position, hold the body still for one minute. Raise back up and repeat.

Lunges are a great mini workout to tone the butt area. They are one of the most common mini workout routines for high school, college and professional sports. Toning and flattening are just a couple reasons why mini workouts and exercise are beneficial. Fitness plans also build body strength, release endorphins, and exercise the heart to prevent heart disease.