So I’m 12 weeks into my budding love affair with the gym and I’m still wondering how I got here! I was one of those people adamant about never stepping foot in a gym because I preferred working out at home or going on long walks. That’s until my brother asked me to go halfsies on a Black Card membership at Fit4Less and I agreed. The great thing about this Black Card membership offer is that whenever my brother is not using the gym I can borrow his key tag that is issued
upon signup and use the facilities myself.

To be honest, I anticipated going once and deciding that was good enough for me, besides our family membership would only be $9.99 bi-weekly, I could skip buying a couple of expensive coffees to make it happen. However, after going 5 days a week for the past 12 weeks in, I’m singing a different tune!

So I thought I’d share 3 tips that have been keeping me going and also brag about my gym a little bit!

1. I thought I’d feel and look out of place. Like other plus size people,  I had reservations about being in a place with ultra fit people, but I can honestly say that the vibe at Fit4Less has been inclusive, down to earth and I quickly realized that everyone was focused on their own goals.

2. I’ve found my groove thanks to the fully equipped and high quality facilities at Fit4Less. My routine is all about lifting weights, getting stronger and leaner, doing deadlifts and getting addicted to the pursuit of getting better. I’ve found that when I have busy days, it’s awesome that my Fit4Less is 24 hrs so I can still get a late night workout in! Also, I have 2 apps as part of my arsenal, Lose It! to help me track what I eat and Strong to help me track my workouts and see my progress!

3. I have an accountability squad made up of my friends who also have their own fitness goals. We check in every few days to see how we’re doing and that’s keeping me focused. Also, unbeknownst to the few people I’ve exchanged words with at the gym, they are also part of my squad. Their approving nods and encouraging gestures help to keep me going!

If you’re interested in a super affordable, without compromising on quality, membership at Fit4Less, click here to join a gym near you!

Below are a few pics of the equipment I have access to!


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This is a sponsored conversation written by me on behalf of Fit4Less. The opinions and text are all mine.

Dr. Sebi Nutritional Guide – Mucus Reducing Alkaline Diet

Dr. Sebi Nutritional Guide –  Mucus Reducing Alkaline Diet

The herbalist Dr Sebi inspired this mucus reducing alkaline diet, which is made up of non-hybrid alkalizing plant foods.

These foods control the acid level in the body, which protects against harmful mucus buildup that compromises organs and leads to the development of disease.

Following Dr. Sebi’s nutritional guide has brought me success, and this is so remarkable because I never thought I would follow a vegan or whole food plant-based diet.

The proof is in the alkaline vegan pudding because but I haven’t been sick in 4 years since I adopted this alkaline vegan diet and started taking herbs.

Before I adopted a alkaline vegan diet, I gradually weened myself off meat and only ate fish, and a little bit of dairy. I just ate some yogurt and ice-cream here and there.

I came from being a meat eater to only eating fish, and I saw my energy level and body benefit from removing meat from my diet. I hadn’t thought about adopting a vegan diet, because I really didn’t think I would benefit from it.

I thought removing fish from my diet and only eating a diet based on whole plant foods would be too difficult. I never thought that would happen.

More: Things to know about switching to a vegan diet »

Adopting An Alkaline Diet Via Dr. Sebi

I stumbled unto information the herbalist Dr. Sebi, who supported health and vitality using his “African Bio Mineral Balance.” His methodology involved using a natural alkaline plant food diet and herbs to alkalize the body to return the alkaline body back to a state of homeostasis.

The diet consisted of only natural alkaline vegetables, fruits, nuts, alkaline grains, and legumes, which would alkalize and remove mucus from the body.

Along with the diet he also used natural alkaline herbs to clean the body’s cells on the cellular, and intra-cellular level.

The alkaline diet is based on the premise that disease can only exist in an acidic environment.  The body works to maintain a slightly alkaline 7.4 pH environment in the blood. View what happens when the blood becomes acidic.

The blood is the point of equilibrium for homeostasis and when the body becomes too acidic the body will borrow alkaline minerals and compounds from bones and fluids through the body to put into the blood to keep its pH stable.

This jeopardize the health of different areas of the body and lead to the development of disease.

Dr. Sebi’s Approach To Disease

Dr. Sebi’s approach to disease is disease:

“finds it genesis when and where the mucous membrane has been compromised. For example, if there is excess mucous in the bronchial tubes, the disease is Bronchitis; if it is in the lungs, the disease is Pneumonia; in the pancreatic duct, it is Diabetes; in the joints Arthritis.”

I researched Dr. Sebi’s method and the herbs that he used.  Dr. Sebi used alkaline foods and alkaline herbs that were part of alkaline food lists that circulated the web, and that were used by many herbal practitioners.

Dr. Sebi used traditional healing herbs such as, burdock root, sarsaparilla, and dandelion, which clean the blood and clean the liver. Popular and growing holistic health movements now widely use these herbs.

I found it interesting that Dr. Sebi had been practicing his alkaline methodology since the early 90’s and found him to be a pioneer of this alkaline diet movement.

After doing my research, I decided to give Dr. Sebi’s alkaline diet and nutritional guide a try to improve my health.

I developed a list foods and herbs I would use based on the Dr. Sebi food list. (Dr. Sebi suggested not eating anything not on the nutritional guide.)

I gave it a try and I am still going strong! The way the alkaline diet makes me feel is incredible. My energy level is fantastic and I don’t get tired anymore, even through hectic days.

I thought I would miss eating fish, but I don’t even think about eating it anymore. I have loss weight and I don’t feel like I am carrying any dead weight. I now sleep heavy and when I wake up, I am fully awake right away and fully awake throughout the whole day.

Dr. Sebi Approach To Eating

(Note: I am not a doctor and can only tell you what is working for me. This guide is working for me!)

Spring Water!

Drinking plenty of spring water a day is essential to making this alkaline diet work. Dr. Sebi suggests drinking a  gallon of spring water a day, and health organizations suggest around the same amount.

The adult body consists of 70% water. All of the body’s metabolic functions need adequate amounts of water to function properly. Water removes waste from the body, cushions the joints and organs, and assists in the absorption of nutrients.

Many of herbs Dr. Sebi uses are diuretics and increase urination to remove toxins from the body. You must replace the water to support the healthy functioning of  the body.

Spring water is a natural alkaline water and it  best supports the hydration and natural ratio of electrolytes in the body.

Dr. Sebi’s nutritional guide doesn’t recommend microwaving because it damages the nutrients in food.

I have found conflicting information about whether microwaving damages food nutrients, with information supporting both sides. I have decided not to microwave my food because I believe it is harmful.

I rather heat my food on the stove or in the oven, but I eat most of my food raw because raw food contains more nutrients than heated food whether microwaved or heated on the stove.

Dr. Sebi doesn’t recommend eating any foods not on the Dr. Sebi food list.

As I stated earlier, the Dr Sebi food list is very specific and excludes many whole-food plant-based foods.

Dr. Sebi recommends avoiding hybrid foods (plants and their fruits made by unnaturally cross-pollinating two or more plants) because they change the genetic structure, electrical composition, and pH balance to its detriment.

One such food is garlic, a plant food we are accustomed to eating but is not the best food to consume.

Dr. Sebi Food List

Note: Dr. Sebi has (added) and (removed) items for the food list and is noted.


(No canned fruits or Seedless fruits)

Nuts & Seeds

Spices – Seasonings

Alkaline Grains

Nutritional Guide | All Natural Herbal Teas

(I keep a record of changes made to the Dr. Sebi nutritional guide for historical purposes.)
Here is the latest guide that is sent out by the office. Click image for bigger view.

Dr. Sebi Organ Cleansing Herbs

Along with following the Dr. Sebi Nutritional Guide, I also took the following herbs to clean and revitalize my organs during my initial 3 month herbal cleanse.

These are some of the herbs I used from Dr. Sebi’s extensive list of herbs.

The herbs listed above are only a few of the herbs Dr. Sebi uses in his products. I used them and a few more during my transition to an alkaline and mucus reducing diet, and now use for periodic maintenance.

Dr. Sebi’s office offers individual products to address specific conditions and therapeutic packages to address complex health issues. You should contact Dr. Sebi’s office (California: 310-838-2490) if you are not familiar with herbs and buying quality herbs.

Purchase Dr. Sebi’s products here.

Check here for a list of Dr. Sebi’s products and a description of the herbs they contain.

Check here for a list of Dr. Sebi’s therapeutic packages and a description of the herbs they contain.
The Dr. Sebi food list and nutritional guide is a roadmap to supporting health and vitality.

Lose Weight-Tone Abs With Electronic Muscle Stimulator? Can Body Fat Melt Away? – Health Womens

You have probably seen plenty of advertisements extolling how Electronic Abdominal Stimulators can melt your belly fat fast and quickly. Most of these advertisements will also claim that their electronic abs stimulators can also flatten your tummy to reveal your six pack abs muscle. They even claim that by using electronic abs stimulators for X minutes is better that 300 sit ups or crunches, so you can say bye bye to diets and exercise forever. Too good to be true?

On the other hand, you may also have come across many articles and messages from the health and fitness industry or from your fitness personal trainers who refute the advertisers claiming that the only way to get a flat tummy with well defined six pack abs muscle is through healthy eating and exercise. Now that is hard work isn’t it? So you will rather take a chance with an electronic abs stimulator won’t you?

So who is telling the truth? Ok, instead of joining in the controversy, this article points out what the authorities such as U.S. Food and Drug Administration has got to say. Below is an excerpt from U.S. Food and Drug Administration, FDA Consumer magazine July-August 2002. You can read the full report at http://www.fda.gov/fdac/features/2002/402_abs.html :-

“In May, the Federal Trade Commission (FTC) filed complaints against three manufacturers of these devices, alleging that they have made false claims in their advertising, seen in heavily aired infomercials on national cable television, shorter television commercials, and ads in the print media.

The unfounded claims cited by the FTC include the promise of “six pack” or “washboard” abs without exercise, claims that the devices will give users a trimmer waist or cause fat loss, and that use of the device is equivalent to (or better than) regular abdominal exercises, such as sit-ups or crunches. The FTC complaints also allege that the advertising claimed falsely that the stimulators are safe for all to use, and did not disclose adequately the possible health hazards for some people.

Q. Why does the FDA regulate electrical muscle stimulators?

A. Electrical muscle stimulators are considered medical devices under the Federal Food, Drug, and Cosmetic Act. Under this law and the agency’s regulations, the FDA is responsible for regulating the sale of all electrical muscle stimulators in the United States. Therefore, firms must comply with appropriate FDA premarket regulatory requirements before they can legally sell their stimulators. Most electrical muscle stimulators (EMS devices) that have been reviewed by the FDA are intended for use in physical therapy and rehabilitation under the direction of a health-care professional. If a company wants to sell EMS devices directly to consumers, the company needs to show the FDA that the device can be used safely and effectively in that setting.

Q. These electrical muscle stimulators are advertised not only to tone, firm, and strengthen abdominal muscles, but also to provide weight loss, girth reduction, and “rock hard” abs. Do they really work?

A. While an EMS device may be able to temporarily strengthen, tone or firm a muscle, no EMS devices have been cleared at this time for weight loss, girth reduction, or for obtaining “rock hard” abs.

Q. Is the FDA concerned about the unregulated marketing of these devices?

A. Yes. The FDA has received reports of shocks, burns, bruising, skin irritation, and pain associated with the use of some of these devices. There have been a few recent reports of interference with implanted devices such as pacemakers and defibrillators. Some injuries required hospital treatment. The FDA is also concerned because many of these devices have cables and leads. If those cables and leads do not comply with electrical safety standards, there is the possibility that users and other household members could be electrocuted. The FDA is currently investigating firms that are illegally marketing EMS devices.

Q. What does FDA regulation accomplish?

A. Before they may legally sell their devices, firms that market EMS devices must be able to demonstrate that these products are as safe and as effective as similar devices that are legally marketed. Devices may be marketed only for uses that are established for the device or for uses that the firm can support with data. At this time, the FDA is not aware of scientific information to support many of the promotional claims being made for numerous devices being widely promoted on television, infomercials, newspapers, and magazines.

Q. Does that mean that it’s unsafe to use an electrical muscle stimulator that has not met FDA requirements?

A. Using a product that has not met FDA requirements isn’t necessarily unsafe or dangerous. But it could be. Unregulated devices also may have safety problems associated with cables and leads that can lead to accidental shock and electrocution of users and other household members, including children.

Q. If I use an electrical muscle stimulator, will it give me the same kind of effect that lots of sit-ups, stomach crunches and other abdominal exercises will?

A. Using these devices alone will not give you “six-pack” abs. Applying electrical current to muscles may cause them to contract. Stimulating muscles repeatedly with electricity may eventually result in muscles that are strengthened and toned to some extent but will not, based on currently available data, create a major change in your appearance without the addition of weight loss and regular exercise.”

Now, who is telling the truth about electronic muscle stimulator being able to melt tummy fat and reveal your six pack abs? Well, you be the judge and come to your own verdict.

UN urges global move to meat and dairy-free diet

A global shift towards a vegan diet is vital to save the world from hunger, fuel poverty and the worst impacts of climate change, a UN report said today.

As the global population surges towards a predicted 9.1 billion people by 2050, western tastes for diets rich in meat and dairy products are unsustainable, says the report from United Nations Environment Programme’s (UNEP) international panel of sustainable resource management.

It says: “Impacts from agriculture are expected to increase substantially due to population growth increasing consumption of animal products. Unlike fossil fuels, it is difficult to look for alternatives: people have to eat. A substantial reduction of impacts would only be possible with a substantial worldwide diet change, away from animal products.”

Professor Edgar Hertwich, the lead author of the report, said: “Animal products cause more damage than [producing] construction minerals such as sand or cement, plastics or metals. Biomass and crops for animals are as damaging as [burning] fossil fuels.”

The recommendation follows advice last year that a vegetarian diet was better for the planet from Lord Nicholas Stern, former adviser to the Labour government on the economics of climate change. Dr Rajendra Pachauri, chair of the UN’s Intergovernmental Panel on Climate Change (IPCC), has also urged people to observe one meat-free day a week to curb carbon emissions.

The panel of experts ranked products, resources, economic activities and transport according to their environmental impacts. Agriculture was on a par with fossil fuel consumption because both rise rapidly with increased economic growth, they said.

Do you have to be a vegan to help fix climate change?

Ernst von Weizsaecker, an environmental scientist who co-chaired the panel, said: “Rising affluence is triggering a shift in diets towards meat and dairy products – livestock now consumes much of the world’s crops and by inference a great deal of freshwater, fertilisers and pesticides.”

Both energy and agriculture need to be “decoupled” from economic growth because environmental impacts rise roughly 80% with a doubling of income, the report found.

Achim Steiner, the UN under-secretary general and executive director of the UNEP, said: “Decoupling growth from environmental degradation is the number one challenge facing governments in a world of rising numbers of people, rising incomes, rising consumption demands and the persistent challenge of poverty alleviation.”

The panel, which drew on numerous studies including the Millennium ecosystem assessment, cites the following pressures on the environment as priorities for governments around the world: climate change, habitat change, wasteful use of nitrogen and phosphorus in fertilisers, over-exploitation of fisheries, forests and other resources, invasive species, unsafe drinking water and sanitation, lead exposure, urban air pollution and occupational exposure to particulate matter.

Agriculture, particularly meat and dairy products, accounts for 70% of global freshwater consumption, 38% of the total land use and 19% of the world’s greenhouse gas emissions, says the report, which has been launched to coincide with UN World Environment day on Saturday.

Last year the UN’s Food and Agriculture Organisation said that food production would have to increase globally by 70% by 2050 to feed the world’s surging population. The panel says that efficiency gains in agriculture will be overwhelmed by the expected population growth.

Prof Hertwich, who is also the director of the industrial ecology programme at the Norwegian University of Science and Technology, said that developing countries – where much of this population growth will take place – must not follow the western world’s pattern of increasing consumption: “Developing countries should not follow our model. But it’s up to us to develop the technologies in, say, renewable energy or irrigation methods.”


Boiled Egg Diet – Lose 24 Pounds In Just 14 Days

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Boiled Egg Diet – Lose 24 Pounds In Just 14 Days

Sunday January 15 2017 by

In case you wish to shed the weight quickly, the egg diet is the ideal solution. This boiled egg diet is made of few eggs, few citrus fruits and some veggies. It will accelerate the digestion system and blaze the fat.

Also, you won’t constantly have a feeling of hunger. Huge amounts of water must be drunk for hydration, feeding and detoxification of the body. 8 glasses of water daily, is enough amount.

In case you are asking yourself why you have a feeling of hunger all the time it might be due to the fact that you need to drink more water. Drink more! You will stay fit, more energized and you will end the moments of cravings. Water drinking will make you eat less when you are bored.

This eating routine is very simple. Don’t eat junk food like desserts and burgers. Make a huge restriction of sugar and salt as well as soft drinks/liquor. 11 kg in a period of 14 days can be lost and the weight won’t be returned!




-Breakfast: 2 boiled eggs and 1 citric fruit.
-Lunch: 2 slices of bread and some fruit.
-Dinner: a bowl of salad and chicken.


-Breakfast: 2 boiled eggs and 1 citric fruit.
-Lunch: green vegetables salad and chicken.
-Dinner: 2 boiled eggs, 1 orange and veggie salad.


-Breakfast: 2 boiled eggs and 1 citric fruit.
-Lunch: low fat cheese, 1 slice of bread, 1 tomato.
-Dinner: chicken and salad.


-Breakfast: 2 boiled eggs and 1 citric fruit.
-Lunch: fruit only.
-Dinner: chicken and salad.


-Breakfast: 2 boiled eggs and 1 citric fruit.
-Lunch: steamed veggies and 2 eggs.
-Dinner: fish and salad.


-Breakfast: 2 boiled eggs and 1 citric fruit.
-Lunch: fruit only.
-Dinner: veggies and chicken.


-Breakfast: 2 boiled eggs and 1 citric fruit.
-Lunch: tomato salad, chicken, steamed veggies.
-Dinner: steamed veggies.



-Breakfast: 2 boiled eggs and 1 citric fruit.
-Lunch: salad + chicken.
-Dinner: 1 orange,2 eggs and salad.


-Breakfast: 2 boiled eggs and 1 citric fruit.
-Lunch: steamed veggies and 2 eggs.
-Dinner: fish and salad.


-Breakfast: 2 boiled eggs and 1 citric fruit.
-Lunch: chicken and salad.
-Dinner: veggie salad bowl. 1 orange, 2 eggs.


-Breakfast: 2 boiled eggs and 1 citric fruit.
-Lunch: steamed veggies, 2 eggs, low fat cheese.
-Dinner: steamed chicken and salad.


-Breakfast: 2 boiled eggs and 1 citric fruit.
-Lunch: tuna salad.
-Dinner: salad and 2 eggs.


-Breakfast: 2 boiled eggs and 1 citric fruit.
-Lunch: chicken and salad.
-Dinner: only fruit.


-Breakfast: 2 boiled eggs and 1 citric fruit.
-Lunch: steamed chicken and steamed veggies.
-Dinner: same as the lunch.

This boiled egg diet contains a high amount of protein; that is why, a doctor should be consulted before the beginning of the boiled egg diet. The two-week menu is repetitive and extremely simple. You can also add some workouts and the results will be the best. Make sure you use only organic eggs.

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