PiYo Diet Plan – Does it Work?

PiYo Diet Plan – Does it Work?

The PiYo diet, also known as the (PiYo) GET LEAN EATING PLAN, is in other words what you would term as a healthy diet. This diet is aimed at making healthy eating easy and intuitive. PiYo diet is not just an ordinary weight loss diet, it is way much better than that. As a matter of fact, adhering to this 35% protein, 40% carbs and 25% healthy fat, whole foods PiYo diet is the lead to than jaw-dropping results or not-so-great results. The results entirely depend on you.

piyo diet plan

Eating right is necessary. This is because food fuels you to be able to work out. PiYo diet seeks to combine all foods that are needed by your body in the right and healthy amounts. PiYo diet is balanced enough to ensure that you do not add unnecessary fat and weight but you still have enough energy to do PiYo workouts or any other workouts.

PiYo diet breaks food into 5 groups and their respective proper serving:

  1. Primary vegetables- mainly offer nutrients. 1 serving= 45 calories
  2. Secondary vegetables/grains– offers fiber to keep you full longer and more energized. On a PiYo diet, 2 servings are recommended. 1 serving = 70 calories
  3. Fruits– they are rich in vitamins, fiber, and minerals. 1 serving= 70 calories.
  4. Protein– The only building block and muscle sustainer. 1 serving =140 calories.
  5. Healthy fats– Provides a slow-digesting source of energy enabling you to stay full for long and contributes
    to your overall well-being. 1 serving = 140 calories.
  6. Free foods– PiYo diet has a 6th food category. These are known to be only advantageous to your body and you can
    take as much as you want.

The plan tells you the no of servings per group you need to take per day depending
on your weight and target goals. It can’t get easier than this, right? Well, the diet plan is elaborated further


Every person dreams of a perfect beach body. However, you cannot get into that perfect shape unless without a bit of work. You need to burn major calories and build lean muscles.
In order to achieve all these, there are steps that need to be followed.


For any diet plan to be successful, you must be ready to eat less than you are accustomed to. This means eating less than your body requires each day and while ensuring that your calories levels do not go too low to an extent where your body will result into burning muscle tissue for its supply of energy or lower the metabolism rate resulting to constant fatigue. To calculate your calorie level follow the formula below.

Current weight x 11 = caloric baseline

Caloric baseline + 400 = maintenance

Maintenance calories – 600= calorie target


PiYo diet beach body has 4 different plans
that is mainly dependent on your calculated calorie target. The 4 plans are
outlined below with reference to the servings needed per food group.

piyo diet

Plan A- calories (1200-1399)- the lowest number

4 servings of primary vegetables

2 servings of grains

2 servings of fresh fruit

24 servings of protein (lean)

3 serving of healthy fats

Plan B- For people with a caloric target of between 1400-1599

5 servings of primary vegetables

2 servings of secondary vegetables and

3 servings of fruit

5 servings of protein (lean)

4 servings of healthy fats

Plan C- for people with a calorie target of between 1600-1799

6 servings of primary vegetables

2 servings of secondary vegetables and

3 servings of fresh fruit

6 servings of lean protein

4 servings of healthy fats

Plan D- for people with a calorie target of 1800 or more

6 servings of primary vegetables

3 servings of secondary vegetables and

3 servings of fresh fruit

7 servings of lean protein

4 servings of healthy fats


At this step,
you finally get to choose what you want to include in your meal plan. Given a list of wholesome diet options. The PiYo diet gives you the
freedom to choose in each of the 6
food groups we discussed above. This ensures fewer chances to rebel from the diet.

In addition,
the food list details the amount of portion each food equals to so no guesswork or calorie counting needs to be undertaken. The portions are measured using measuring spoons and cups with a few amounts
measured in ounces.


The PiYo diet is summed up by you coming up
with a meal plan for the week including your snacks. This allows you to
accurately and wholesomely own the diet plan and not feel like you are forced
into it. Plan your meals in reference to your liking but portion them
accurately according to your goals. The only caution needed s for the people
training more after the PiYo workouts, they need to add their caloric intake so
as to bump up their energy levels.

In Conclusion

PiYo diet can help you go a long way
towards achieving your desired body goals. Strict adherence to the diet means
more likelihood of positive changes as opposed to once in a while adherence.
Weekly meal planning of the PiYo diet helps you to avoid last minute
quick-meal-fix which is mostly not a so healthy meal or not a balanced meal. PiYo
diet meal planning also enables you to check for portioning. PiYo diet is
affordable and you plan according to your finance and food taste preference,
thus no pressure to your stomach or your finances. It also allows for
substitutes as it is not specific to the items, for example, grains you choose from a variety.

Learn your body and listen to it. Do not starve yourself. If you feel weak check your sugar levels or intake of food. Do not dismiss the snacks, they help avert cravings and
ensure you do not take large food portions at once. For more enjoyment and
challenge feel, do it with a partner or the family as a whole. This will help you stay focused together with PiYo workouts. PiYo diet is important in ensuring you rock
that bikini body. Read my full piyo review by clicking on the link.

  • June 20, 2018
  • Blog

PiYo Schedule – What to Expect from PiYo

What Is The PiYo Schedule?

piyo schedule

If you’re into fitness, you’ve no doubt heard about PiYo. This is an intensive workout that combines Pilates and Yoga for the ultimate in weight loss results.

Not only is PiYo going to help you to lose weight, but the PiYo schedule also helps you to gain strength, be more flexible as well as burn calories. The PiYo schedule requires you to do a workout each day, except during your rest days. The entire program is a 60-day regimen, and it’s ideal for those who don’t like high-impact workouts.

What Is PiYo Like?

The PiYo schedule does not include weight lifting and extreme exercises. Each workout in the PiYo lineup is done for one day, and then the following day, you move on to a different workout.

Be sure to bring some water a towel to your workout because you’re going to do some serious sweating! You’ll also need a yoga mat and some comfortable clothing. Once you have everything you need, be prepared for a workout that you’re seriously going to feel the next morning.

What is the Purpose of PiYo?

This is more so a regimen focused on weight-loss rather than building muscles. The PiYo schedule takes just about 45 minutes to an hour to finish, but it’s going to go by faster than you think.

PiYo increases flexibility and strength through its various workout formats, including PiYo Base and PiYo Strength. Start at a level that is right for you and then work your way up from there. Everything gets organized through your PiYo Schedule.

Is it Hard?

We’re going to be upfront here. The PiYo schedule is seriously going to challenge you in many ways. But you’re just going to love the results. You can begin at any level that you choose. If you’re already an advanced yoga practitioner, then you’re still going to love the way that PiYo challenges you.

And beginners find that they can start at their own pace and see dramatic results. To begin, you start with the Fundamentals. This is where you really learn about what PiYo is. After your daily workout, there is a handy cool down and stretching session to loosen your body up after all that intensity. Each month, there are 28 days of PiYo, and that means only a few rest days!

What If I’ve Never Done Pilates or Yoga Before?

PiYo is welcoming, even to those who have never done pilates or yoga before.

That’s because the program starts you off slow, so that you can learn the basics and progress as you go along.

PiYo Breakdown

piyo workout schedule

There are nine different routines included in the PiYo-schedule and 2 different strength workouts. Each has a different duration, so it keeps your workouts varied each day.

There’s nothing better for whipping your body into shape than keeping your workouts as varied as possible. When you’re doing the same thing, each and every day, your body adapts and it doesn’t reap the benefits of what you’re doing.

PiYo Base

Here you will focus on your flexibility. You undertake basic exercises that are easy to execute and not too difficult on the body. This is where you really get an introduction to PiYo.

Align: The Fundamentals – This is a 40 minute workout that kickstarts the whole program. The focus here is on proper posture and form. Learn about all the moves that you’ll be doing throughout your PiYo journey, and introduce your body to the remarkable changes that lie in store. After finishing this, you’ll have a working understanding of PiYo.

Define: Lower Body – This workout is only 20 minutes long, but it helps you to have toned, lean legs. By focusing on strengthening the lower body, you give a full workout to your glutes, hamstrings, and thighs.

Define: Upper Body – Here we have another 20 minute workout that focuses on your arms, with also some core work thrown in. This is perfect for sculpting your shoulders. There are three different sections in this workout: Core & More, Strength Series, and Body Fusion.

Sweat: This 35 minute session focuses on the entire body, and it really helps you to burn those calories and lose that weight. Be prepared to sweat during this one.

Core: Again, this 30 minute workout will help you to strengthen your core. There are different sections to choose from, which help you to build even more flexibility and strength.

Strength Intervals: Here is a 25 minute workout that alternates between cardio and strength training. Enjoy the body weight-resistance workouts and cardio which are going to keep your heart rate up and your blood pumping. This is one of the most intense workouts in the PiYo-schedule.

Drench: This is a more lengthy workout, running 45 minutes long. Focus on flexibility, balance, and muscle endurance all at the same time. It would be helpful to have a mat in handy during this workout, but it’s not necessary. No matter how you do it, you’re going to find that your metabolism is going to be on overdrive afterwards.

Buns: Get those buns working in just 25 minutes with this workout. Work to lift and define your behind, and attain that perfectly shaped buttock that so many women pray for.

Sculpt: This 30 minute workout focuses on muscle endurance. Working your muscles at sustained intervals will add to overall strength.

PiYo Strength

PiYo Strength is a portion of the PiYo schedule which focuses on building even more muscle and burning fat. Let’s take a look at the exercises.

Full Body Blast: This 30 minute exercise is a total body workout that is pushing fat burning to the max.

Strong Legs: Here’s another 30 minute exercise that is going to help you to attain the beach body of your dreams. Enjoy stretches, squats, and lunges, and get a workout that addresses your hamstrings, quads, calves, and glutes.

To read my full Piyo review, click on the link. As you can see, the PiYo schedule isn’t for the faint of heart, but if you really commit to it, you can see some dramatic results. Within 60 days, you’re going to find that your body is utterly transformed, and you’re going to enjoy how all that hard work has truly paid off. When you’re ready to see real results, not just in fat loss, but also increased flexibility and strength, then PiYo is seriously going to be the right choice for you.

  • March 10, 2018
  • Blog

Using Compound Exercises to Build Lean Muscle

Using Compound Exercises to Build Lean Muscle

compound lifts

There are literally hundreds of different training techniques and exercises used world-wide by millions of people to build lean muscle and add mass to your frame.

There is one “old school” form of training that all hardcore lifters always circle back to, that all bodybuilders swear by, and that is Compound Training. In this article, I’ll take you through the basics of compound lifting and why it’s so impressive.

What Is Compound Lifting?

I like to think of compound training as “old school” or better still “traditional training”. The type of training that was the staple of all bodybuilders in what’s known as the “Golden Era of Bodybuilding”, where the likes of Frank Zane, Arnold Schwarzenegger, Franco Columbu and Lou Ferrigno would focus on big lift on core muscle groups to add serious lean mass to their frames. In my opinion, it was this era of muscle men that put bodybuilding on the forefront of people’s minds and where compound lifting really came into its own.

The Basics of Compound Lifting

The best way to think about compound lifts is to group your body by the major muscle groups and movements. For example;

  • Squats
  • Deadlifts
  • Bench Press
  • Shoulder Press
  • Pull Ups
  • Dips
  • Bent Over Rows

You can split these exercises into two movements:

  • Pushing Movements
    • Squats
    • Bench Press
    • Shoulder Press
  • Pulling Movements
    • Deadlifts
    • Pull Ups
    • Dips
    • Bent Over Rows

So, as you can see from in the above lists, compound lifts are very simple and straight forward; they only involve a pushing or a pulling motion against the natural laws of gravity.

If you’ve done any kind of weightlifting in the past, you’ll know the key benefit of following a compound exercise regime. Compound weight lifting allows you to lift heavier weights in a much safer manner due to their simplicity, resulting in faster, safer strength and size gains.

Another benefit, or perhaps the primary reason to do compound lifts is the fact that each compound lift recruits multiple muscle groups as opposed to a single muscle group like with isolation exercises.

Compound Exercises Increase Mass & Burn Fat

As a true compound exercise involves and uses multiple muscle groups, you can use them to lift a much heavier load as opposed to an isolation movement lift like a bicep curl or tricep extension.

Putting more or increased stress on your body by lifting more with compound movement exposes your body to a much higher hormone response, thus enabling more muscle growth and leading to more and better fat burning.

With muscle and strength training, we rip and do damage to our muscle fibres – good damage – which is where your body goes into hormone response mode. Your body produces and releases increased amounts of the hormone, testosterone as well as insulin like hormones which is what helps burns fat.

These hormones are mostly released during the recovery phase when you’re resting, helping you replenish energy levels as well as repair previously ripped and damaged muscle fibres.

Why is all of this important? When you’re performing compound exercises, you’re engaging more muscles in one go, thus ripping and damaging more muscle mass and ultimately causing your body to produce and release much more testosterone than it normally would.

Bottom line: Compound exercises build more muscle and burn more fat.

I should add, that I’m not against isolation exercises. In fact, if you’re looking to focus on and develop one part of your body; arms, shoulders, chest, etc. Then isolations are the best option as they can hone in on one area, giving you the desired effect for growth one specific muscle.

Compound Exercises Build Ripped Abs

Nothing defines strength and a kick-ass physique more than lean, shredded, ripped six-pack abs! This is where compound exercises can come into their own.

I’ve already made a point of saying that compound exercises involve more muscle groups in each single exercise, therefore meaning you’re working a much larger volume of your body, which also means you’re lifting much heavier weights… But what am I getting at??

By lifting more, and training harder, you’re naturally exercising at a higher tempo therefore burning more fat. Burning more fat means getting and looking more ripped, showing off shredded and tones abs!

Most, if not all compound exercises engage your core-stabilizing muscle, so even without realizing it, you’ve always got your abs in an “active” state, thus constantly putting them under pressure and working them to the max!

This is why it’s always important to ensure when you’re performing compound exercises, to keep one eye on your form. Keeping good form, forces your core-stabilizers to strengthen your trunk so you properly perform movements like bent-over rows, deadlifts or squats etc.

“Function over form”

Compound exercises can be related to real-life functional movements; therefore, this type of training will simply make your day-to-day activities….well, easier. Have you ever heard the phrase in the gym “function over form”? This is normally from the guys that are looking to boost strength, or preparing for a particular event. Well, when it comes to compound exercises, it means a lot more – it can transform your core.

Not you’ll always remember your form when you’re completing everyday “simple tasks”, like picking something off of the floor, or pulling something heavy towards you. Keep you back straight, use your legs and engage your core.

My Final Thought

Putting it bluntly, I can’t speak highly enough of compound exercises and the impact they can have on your training and your lifestyle.

Engaging all of the major muscle in your body more often means you’re training harder and more efficiently, every time you enter the gym. Normal day-to-day activities will become easier and you’ll start building a physique that will resemble that of a Greek God!

For me, compound exercises are unique because there isn’t a defined list of what you should or shouldn’t do. If you come up with a new exercise that involves multiple muscle groups and it helps you make gains and great results….then keep doing it and tell fellow gym goers about it. It’s true what they say, “knowledge is power”.

So, if you’re thinking about changing up your training routine but not sure what to do. You can’t go wrong with introducing compound exercises into your gym workouts.

  • December 22, 2017
  • Blog

7 Tips for Permanent Weight Loss

7 Tips for Permanent Weight Loss

As the holidays approach, a majority of the population will be gaining weight – some the upwards of ten or more pounds.

Eating is an activity for people, and when the holidays and family and friendly gatherings approach, people find themselves easily overeating.

But, losing weight and keeping it off isn’t just hard during the holidays – it is a struggle for most people all year long. However, it isn’t impossible…

So, buy the right goal gear and start your journey – for example, get a great food journal, then follow these 7 tips:

  1. Plan ahead.Have you ever heard the famous saying, “If you fail to plan, plan to fail”?

    This famous quote could not be more applicable than it is to a diet and keeping the weight off.

    If you are naïve enough to think that you will actually get up and make a gourmet salad each morning before work when you are not a morning person, you will find yourself slipping up and eating out.

    Things like meal prepping are valuable to keeping the weight off.

  2. Always have a Plan B.But, despite your best efforts to plan ahead, there will always be times where it just doesn’t work…

    And, for that, you should have a Plan B. For example, keep a menu on your desk of the healthy place across the street so you know exactly what you can order on those days where you just didn’t have enough time to meal prep.

  3. Limit liquid calories.A sweet tea is flavorful, but is it really worth having to skip lunch that day?

    Believe it or not, there are several drinks that are probably as many calories as some of the healthy meals you eat. So, is one drink really worth it?

    Drinking your calories doesn’t fill you up or keep you full.

  4. Increase the satiety of your calories.Countless people will go on a “diet” and still eat a cheeseburger for dinner…

    But, how do they do that if they are calorie counting? Well, they simply don’t eat all day until they eat that one cheeseburger but then that one cheeseburger costs them all their calories.

    And, they can’t stick to the diet because they are still starving all the time – despite eating all their calories.

    But, instead of trying to fit that one piece of junk food into your diet, focus on trying to get more out of your calories. For example, you could eat celery literally all day long without using more than a few calories.

    Practicing getting the most out of your calories will help you keep the weight off.

  5. Focus on mindless eating.There is no lack of studies on how your eating environment effects your food intake. For example, eating in front of the television every day is typically linked to more overeating.

    Try to start by eating off smaller plates and drinking out of tall, thin glasses. This gives you the illusion that you have more to eat or drink than you actually do. It will help you stay on track without feeling like you are missing out.

    It really all is just a mind game.

  6. Exercise outside of the gym.One of the easiest excuses in the book is that “you don’t have time to get to the gym.”

    Most people don’t want to go or don’t have time to go in the morning, and after a long day at work, that desire to go is even harder to find. But, what is easy to do is to just say you can’t go.

    But, who says that you can only exercise in the gym? You don’t even have to drive anywhere to walk or run around your block. And, there are plenty of quick, five-minute workouts you can do right from the comfort of your living room.

    Get in the habit of finding exercise activities you can do outside of the gym. Furthermore, try to find exercises you can do in various locations such as in the park, in your neighborhood, and even in your own home.

  7. Weigh yourself.The scale is a dreaded utensil for most people. It is much easier to think that you haven’t gained that much weight when you really have no idea of just how much you actually have. You can keep denying what you really don’t know, right?

    But, this is one of the easiest ways to start gaining all the weight back…

    This goes for both losing and gaining weight – but it takes weeks or even months for you to notice a physical difference in yourself. After all, you look at yourself daily – typically more than once daily.

    You don’t have to weigh yourself every single day because you will fluctuate, but try to shoot for at least one weekly weigh-in just to always keep in mind where you are at.

    And, keep a weight log – so, every weigh-in day, record what the scale read.

Keeping the weight off is hard, but starting from scratch is even harder…

If you have already started to lose weight, you are already on the right path, so let’s work to keep it off permanently instead of falling back into the same old routine.

What tips or strategies have helped you keep weight off so far? Share your tips and motivation with us in the comments!

13 Amazing Medicinal Uses of Amla

13 Amazing Medicinal Uses of Amla


Whenever you talk about herbal and natural medicines, you can never fail to mention amla. Since the old golden days, it has been used across the world to cure and prevent a whole bunch of health conditions. This fruit, also known as Indian gooseberry, has many properties including being a rich source of vitamin C. All these elements collectively contribute to its popularity. For this reason, It is heavily used to manufacture many high-quality medicines. This piece outlines some of the many health benefits it brings to the table.

It inhibits the occurrence of heart disease

Heart disease is life-threatening and should be prevented by all means possible. One of the major causes of this dreaded condition is build up of bad cholesterol. Amla puts up a fight by preventing this. Besides, it reduces clogging in the arteries and also prevents thickening of the walls of the blood vessels. All these together ensure a healthy heart with a lowered possibility of heart attack and other heart illnesses.

It ensures the health of the urinary system

Toxins can bring about conditions of all kind if not flushed out of the system. Urination assists the body to get rid of these toxic substances. Our miracle fruit promotes urination without causing over-stimulation. It does so by promoting the frequency and volume of urination; you pass more urine and at quicker intervals. In fact, in some cases, it has been used to treat uremia, which is a condition of the urinary system.

Increases the rate of metabolism

If you are struggling with weight problems, worry no more as amla is here to save the day. Just like Garcinia Cambogia, you can use this fruit as a supplement to achieve better results in your quest to shed off some pounds. It boosts the burning of calories by promoting the absorption of lean proteins. If you combine this fruit with a good diet plan and exercising, you got yourself a highly effective recipe for weight loss.

Boosts general immunity

Most diseases are usually brought about by free radicals. Free radicals are basically thief-cells. They steal certain components of other cells to complete themselves, thus leaving them and your body as a whole exposed to various causes of illnesses, such as bacteria. Once you have made the consumption of amla a norm, you will have beaten many diseases and will see the doctors less often.

It inhibits the occurrence of cancer

Indian gooseberry has superoxide dismutase that beats cancer-causing agents and chemicals. If your family has a history of genetical cancer, consider consuming amla and also giving it to your kids right from a young age. It will work miracles.

amla powder

Used to cure a sore throat

If you have sore throat problems, you do not have to worry as amla beats it. The most recommended recipe to heal this condition involves mixing amla oil with a tablespoon of natural honey and dipping some chipped ginger pieces in it. Such preparation will always keep your throat in check and even go a step further to cure coughs.

It prevents ulcers

Ulcers of the stomach are caused by stomach acids and facilitated by day to day state of mind such as stress. Well, at least amla can take care of the acid for you. It has alkaline and antibacterial properties that balance the pH level of your stomach, thereby suppressing the chances of catching ulcers. Besides, mouth ulcers which are equally dangerous are caused by a deficiency of vitamin C. As said earlier, amla is a major supplier of this type of vitamin.

It ensures good health of the liver

While alcohol cooks up and deteriorates the health of your liver, this amazing fruit does the opposite. As a person who cares about your health, you should ditch alcoholic drinks and start drinking amla juice. You will enjoy the benefits of a healthy and fully functional liver and will for sure live longer.

It purifies the blood and prevents anemia

Antioxidants flush toxins and ensure your blood stays clean. Needless to say, clean blood has its whole bunch of benefits, all leading to the possibility of falling sick less often. This fruit also raises the level of red blood cells and hemoglobin, thus preventing anemia and other blood-related conditions.

It inhibits aging

As years go by and age trickles in, body cells tend to disorient and die rapidly, paving a way to wrinkles and other signs of old age. Amla reduces this by inhibiting the free radicals that damage the cell membranes and enzymes that promote the build-up of cells. This actively fights the aging process and makes you look unbelievably younger.

Assists in digestion

Through flushing out toxins and being alkaline in nature, this magical fruit balances and facilitates digestion. It is also rich in fiber and roughages thus prevents constipation. Good digestion has its associated health benefits and ensures adequate growth in both adults and children.

It strengthens and maintains hair

Calcium is one of the most useful elements of the body. It is needed for almost every aspect of growth and strength. Amla, being rich in this nutrient advocates for healthier hair, maintains its color and prevents loss of the same.

Improves eyesight

Common eye problems can be prevented or cured by consuming this incredible fruit. You do not have to wear spectacles. You can beat eye problems by making consumption of amla a habit. It can be the answer to watery eyes and itchy eyes.

Amla, despite its bitter taste, is surely a milestone in the industry of medicine. There are many more benefits that come along with using it; this website just highlights the major ones. Specialists advise that it is better to consume the fruit while in its natural and uncompromised state. However, if it is not readily available to you, its products are equally effective. Therefore, you have no reason not to take advantage of this gift from mother nature to lead a healthy lifestyle. In fact, you can save a lot of money by preventing illnesses that would otherwise call for hospital bills if allowed to get the better of you.

  • October 30, 2017
  • Blog

ACL Injury Guide – Causes, Diagnosis, and Treatment

ACL Injury Guide – Causes, Diagnosis, and Treatment


The Anterior Cruciate Ligament aka ACL is the major ligament that runs diagonally right in through the center of the knee. In addition to providing rotational stability to your knee, it plays a vital role in preventing the tibia (shinbone) from slipping out in front of the femur (thighbone). The ligament is a strong band of tissues that connect different bones. In case of ACL, it connects your femur to the tibia. A tearing of this ligament is known as ACL injury.

ACL injury usually occurs during intense sports, such as soccer, football, volleyball, basketball, skiing, and gymnastics, that involve frequent leg movements like jumping, sudden stops, or changes in direction. When the injury occurs, a popping sound can be heard in the knee. The knee may instantly start to swell or feel unstable, and it becomes painful to bear weight.

The treatment can range from rest and rehab exercises to surgery and replacement of the torn ligament followed by rehab, depending on the severity level of the injury. Proper warm up and a training program can be handy to minimize the risk of an ACL injury in future.

AAOS recommendation

Here are some of the recommendations by The American Academy of Orthopedic Surgeons for people who have a torn ACL or had it in the past

  1. To protect your knee joint, get reconstructive surgery within five months of the injury
  2. Get a musculoskeletal exam of your lower extremities
  3.   To diagnose any associated cartilage or joint issues, magnetic resonance imaging should be performed

What can cause ACL Injury?

As mentioned earlier, most injuries occur during intense physical activity or sports that put sudden stress on the knee. Several situations that can result in a torn ACL include sudden slowdown, changing direction, pivoting while your foot is planted firmly on the ground, incorrect landing from a jump, or receiving a blow to the knee. The tear can be partial or complete, and even a mild tear can overextend the ligament, however, it leaves it intact.

What are the symptoms of a torn ACL?

A loud popping sound or sensation in the knee, accompanied by severe pain, immobility, and loss of range motion are the instant symptoms that occur right after the injury. Moreover, the knee can gradually swell and result in a feeling of instability.

torn acl

What are the major risk factors?

Overweight people are at a greater risk of ACL injury. Moreover, women are also more susceptible as compared to men who play the same sports. There are two reasons behind this: firstly, women have a strength imbalance in their legs as their thighs are stronger than the hamstrings. Remember, hamstrings play the key role in preventing the shinbone from overextending the ACL. Secondly, studies have shown that women land from a jump in a way different from men, which results in a greater stress on the knee.

How to minimize the risk?

Researchers have shown that proper warm up before any intense physical activity, and regular exercises to strengthen lower torso, hips, and of course, legs can reduce the risks of an ACL injury.

When to seek medical help?

Rest, ice, compression, and elevation is a good starting point to relieve pain but here are the signs that tell you to see a doctor immediately:

  1. Severe pain and swelling
  2. Popping sound or sensation in the knee
  3. Painful to put weight on the affected leg
  4. Giving way, limping also raise red flags about a ligament damage

What type of specialist do you need to see?

You should see your primary care for initial assessment, although an orthopedic surgeon is a specialist who will eventually diagnose and treat your damaged ligament. If the injury occurred during a sporting event or training, a certified athletic trainer might first examine the player on the field. In case there’s a need for surgery, a physical therapist will be involved in ongoing treatment, before and after the surgery. A therapist might be involved for rehab even if the treatment doesn’t require surgery.

How is an ACL injury diagnosed?

The physician will ask you to go through a quick history of how the injury occurred and also any prior knee injuries. The diagnosis then begins with the physical examination of the knee, which can be hard with the swelling and pain. Anterior drawer test, pivot shift test, and the Lachman’s test are some of the maneuvers that the doctor can use to determine the nature of the injury. Plain X-rays can be done to detect any bone fracture that might have occurred along with an ACL tear, while MRI can evaluate the anatomy of the knee and detect any tears in ligaments or damage to the bone or meniscus.

What are the treatment options?

Treatment options include surgery or rehab through physical therapy. The type of treatment depends on your activity level. The International Knee Documentation Committee has defined four activity levels:

1. Includes extreme sporting activities such as jumping, hard cutting, and pivoting such as soccer, football, tennis, etc.

2. Side-to-side sports or continuous intense manual work

3. Light manual work, light sports such as cycling, running, etc.

4. Sedentary activity, no sports

People in level three and four are usually treated by rehabilitation and physical therapy, and surgery is hardly ever done. However, athletes who want to return to their original level of intense activity quickly will need surgery. In case of severe damage, the ligament might be replaced through the surgical process. Even if surgery is necessary, it’s not done immediately after the injury. There is a wait of about three to four weeks so that bleeding and swelling decrease and surgery can be planned.

A physical therapist plays a critical role in treatment and is involved in planning and pre-hab before surgery and rehab after surgery. Wearing an ACL tear knee brace can be a godsend during the rehab process to protect the ACL from any extra stress. The knee brace can be worn during sporting activities even after healing to minimize the risk of any future injuries. Recovery is usually measured in the number of months, and rehab can take up to nine months.

How Golo Supplements Can Help You Reduce Weight Effortlessly

golo supplement

Is the future of losing weight looking dull for you? Don’t worry anymore. Golo supplements are specially formulated to help you lose weight effortlessly. It offers a complete solution that enhances safe, sustainable and efficient mechanism for reversing obesity, heart risk factors, and diabetes among other complications.

About Golo weight loss plan

Having featured as the number one searched diet on google for 2016, Golo 30 days rescue plan helps you improve insulin management and efficiency, speed up your weight loss and maintain the results for the long term. The best part of this fitness program is that you don’t have to diet anymore.

Combined with the release supplement, a healthy eating program, and the right exercises, you are at the safest position to lose weight and never diet again. The plan encompasses specially formulated ingredients and emphasizes indulging in the most beneficial exercises for weight loss.

How Golo weight loss plan works

According to the holistic nutritionists and customers testimonials, Golo diet plan is all about insulin management. Even though this may make you think about diabetes, it isn’t really the case. The whole thing revolves around the concept of insulin optimization. Golo supplements enhance an ideal state where the body doesn’t under produce or overproduce insulin. Instead, insulin levels remain steady without spiking or crashing frequently.

Nonetheless, Golo supplements help you regulate glucose intake, against counting calories, consuming real food and providing the body with the proper nutrients it requires. By doing so, Golo weight loss plan allows you to achieve maximum results in just a matter of seven days. However, experts encourage you to continue with the plan for a total of 90 days if you want to achieve a lifetime result. Additionally, this weight loss plan will also help you boost energy, vitality, improve your sleep and lower stress and anxiety levels.

Golo release supplement

Golo weight loss plan prides itself on its release supplement which contains a blend of seven all natural, plant-derived ingredients from all over the planet. It also contains three minerals which are supported by various studies supporting their efficacy and safety. This supplement promises to help in insulin optimization, increasing cell receptor sensitivity and to even function as insulin when it isn’t working ideally.

As a result, this supplement provides powerful metabolic support by enhancing fat release, glucose management to reduce weight gain, reduce cravings, healing metabolic dysfunction, reduce stress and improve moods by balancing body hormones. Besides, the intake procedure is simple and direct. You will need to the release soft gel in the middle of every meal, and this will optimize your insulin, eliminate weight gain and allow the breakdown of stored fat.

Now, after your insulin has been optimized, you can gradually stop the use of Golo supplement. According to Golo health experts, most people take the release supplement for up to 3 to 6 months for maximum results. But, you shouldn’t take Golo supplement if you are breastfeeding or suffering from type 1 diabetes unless instructed otherwise by the physician.

As a call for action and summary of the Golo supplement in losing weight, you will enjoy a lot of benefits if you follow the diet plan. It offers safe and sustainable weight loss solution, effective weight loss components and improved overall health. Furthermore, Golo supplements aren’t expensive making it an affordable diet plan


Shakeology Review

shakeology review

What is Shakeology?

Shakeology is a popular meal replacement shake that is said to help people lose weight by combining dozens of superfood ingredients into one product. There are healthy digestive enzymes, adaptogens to help you relieve stress, and tons of antioxidants to help boost your immune system.

Shakeology has a ton of claims, including:

  1. Increased energy
  2. Helps lower blood sugar levels
  3. Helps promote muscle growth due to the protein in the product
  4. And helps you lose weight

Now, there are quite a few other claims that people like to make when referring to Shakeology, but we won’t get into those here. This Shakeology review will cover more of the basics about Shakeology, and will hopefully help answer some of your questions.

Shakeology Ingredients

Below you can watch a brief video that explains some of the ingredients in Shakeology:

Shakeology has a reputation for being one of the healthiest meal replacement shakes on the market. Containing over 70+ ingredients, it includes superfoods such as Quinoa, Kale, Chia Seed, and a whole lot more. To learn more about superfoods check out GetHealthyLab.com.

Needless to say, this shake is full of nutritious vitamins, minerals, and proteins that your body needs to be as healthy as possible. In total, the nutrients that you get in Shakeology will cover approximately 50% of your recommended daily intake for those vitamins and minerals. And, each serving of Shakeology contains just 160 calories in the chocolate flavor. But, each flavor has a different number of calories, ranging from 150-170 per serving. In terms of health benefits, there are not many shakes out there that are better than Shakeology.

Shakeology Price

This is where Shakeology tends NOT to shine, as it’s one of the most expensive options for meal replacement shakes on the market. With a price of $129.95 for a one month supply, it is definitely a little more on the premium side. Each pack contains 30 servings, one serving for each day of the month, which puts the cost per serving at around $4.00.  If you think about it, a serving is meant to replace a meal, so the cost of $4.00 for a meal really isn’t that bad compared to going out to eat during lunch and paying a minimum of $10.

What Does Shakeology Offer?

If you’re looking for that magic product that will make you lose weight effortlessly, then this isn’t the product for you. In fact, there is no such product.

Shakeology is a nutritious meal replacement shake, nothing more. Sure, it can help you lose weight, but Shakeology by itself can’t help you lose weight if you don’t exercise and eat like garbage the rest of the time.

That being said, an interesting claim that a lot of people make is that it helps you lose weight. How can this be? Well, when it comes down to it, here’s how Shakeology helps you lose weight. We know that each serving contains around 160 calories, right? So, by replacing one of your daily meals with Shakeology, you’re actually reducing your overall daily calorie intake. Let’s say that the meal you replace with Shakeology contains around 500 calories. That’s a decent meal. If you do the math, you’re reducing your overall calorie intake by 360 calories, which is how Shakeology can help you lose weight by simply replacing one of your meals.

Shakeology also claims to help reduce cravings, which if you’re someone who likes sweets, can be a very good thing.


Overall, Shakeology is easily one of the most nutritious meal replacement shakes available. It has tons of great ingredients in it, a healthy serving of protein, and has a lot of positive customer reviews to back it up. The one drawback is the hefty price tag. If you’d like to know more about Shakeology, take a look around the site, I’m sure you’ll find something to help answer your questions.


Lose That Paunch In Just 10 Days

Lose That Paunch In Just 10 Days

lose the belly

With so many ongoing occasions and festivities, binging on unhealthy, scrumptious foods is a common occurrence. However, are you at your healthy best? Well, an undoubted fact is that a vast number of individuals are busy battling the unwanted protruding stomach, often referred to as the unsightly paunch. So much so that getting into your favorite denims or skirts becomes an everyday issue. Well, here is some good news; we present to you some simple tips that, if followed religiously, could help you reduce your paunch in 10 days flat.

Ten tips to reduce that paunch:

  1. Drink plenty of water Known as an essential ingredient for our system, water works miracles by flushing out toxins and helps hydrate the system. Consider drinking warm or lukewarm water for quicker results.
  2. Cut down on carbs- Many nutritionists staunchly believe that cutting down on carbs will help slim down phenomenally. However, they also suggest not opting for a zero carb diet as carbs are the ingredient that provides energy and fuel to your body.
  3. Increase your intake of proteins- It is essential for you to have a diet that is rich in proteins. Consider including baked chicken and fish along with steamed vegetables to help instill the right amounts of proteins in your daily diet.
  4. Crash diets are a big no-no– Expert dietitians often ask their patients to keep away from crash diets. Instead, you should opt for a wholesome diet with the perfect combination of 30% protein, 60% vegetables and 10% carbohydrates; if tummy fat loss is on your agenda.
  5. Eat slowly- Two simple rules to be followed for weight loss is eating slowly and stopping eating when you’re about 70-80% full.
  6. Take walks more often- In today’s luxurious lifestyle, walking is almost pass. Well, for those who wish to lose some flab; walking that extra mile with a smile is recommended. Opt for brisk walking and ensure to take a minimum of 30 minutes’ walk every day.
  7. Crunches- Focus on your 10 day deadline and push yourself when it comes to doing extra crunches. It is important for you to stay dedicated and focused. Do some extended research and watch some videos online to help you get the technique right as well.
  8. Develop self-control- It is vital for you to stick on to your goal, irrespective of what temptation you’re being put through. Keep yourself away from reaching the chocolate bar in your fridge, the cheese oozing pizzas at birthday parties and the mouth-watering candies in your sibling’s cupboard.
  9. Just quit- Certain foods that should be avoided in any weight loss diet plan include red meat, sweets, junk foods, sodas, canned foods as well as oily foods.
  10. Stay focused- Throughout the ten days, be sure to follow each and every tip mentioned above if you wish to garner the expected results.

So, waste no more of your crucial time and get following the above-mentioned tips for best results and solutions!

5 Best Slimming Tablets in the U.K

slimming tablets

Weight loss is the reduction of the total body mass. Intentional weight loss is referred to as slimming. Slimming pills reduce weight by reducing stomach volume, suppressing appetite, blocking fat absorption and reducing fat. Below is a list of the best tablets available in the U.K for weight loss.

Top 5 Slimming Tablets

1. Phen375: Phen375 has proven to be the most successful analog diet pill. It was developed as an alternative of Phentermine and contains the same fat-burning power minus the side effects. The anti-obesity pill is sold only under a doctor’s prescription. The manufacturing company, RDK Global, mixed pharmacy grade ingredients to form a formula which burns fat and suppresses appetite. Phen375 is faster than other weight loss pills and sheds off an average of 3 pounds a week.

2. Gravitate Nutrition contains two products: Gravitate Supersculpt and Gravitate DietVits. The combined products target all five key areas of weight loss. The ingredients are 100% organic and the formulas are free of caffeine. Supersculpt suppresses appetite by making you feel full, while DietVits aids in burning fats, boosting the metabolism and blocking carbohydrates.The Gravitate kit also comes with an eating plan which is optional. The free program helps in preparing your meals to achieve the most out of their products.

3. Garcinia Cambogia ExtraThis supplement reduces weight loss by converting ingested calories into energy, rather than storing it as fat. The tablets are manufactured in the UK by Advanced Health Company. Garcinia Cambogia Extra is manufactured using the recommended dosage of garcinia extract (60%). This dosage is the most efficient for burning fat.

4. Garcinia TrioThis pill is composed of three ingredients: Garcinia Cambogia, Synephrine, and L-Carnitine. The combination supports weight loss by suppressing appetite, increasing metabolism and burning of fat. The ingredients used to make the supplements are 100% organic.Garcinia contains hydroxy citric acid which is well known for preventing the formation of fatty tissues in the body. L-Carnitine oxidizes fatty acids to release energy and Synephrine stimulates energy production, therefore, increases the metabolism. These three ingredients work together to achieve the desired weight loss.

5. XLS Medical Max PillsThese pills are the first XLS product which reduces calorie intake from sugar, carbohydrates, and fat. The ingredients are acquired from natural organic plants sources. The active ingredient, Clavitanol, reduces some activities of enzymes alpha amylase, alpha glucosidase, and lipase. The reduced enzyme activity affects the digestion of carbohydrates, fats, and sugars. The undigested particles are too large to be absorbed into the body and are excreted out of the body. This natural process is responsible for preventing weight gain. XLS Medical Max pills also lower blood sugar and insulin, and this helps in curbing snacking and managing blood glucose. You can buy XLS from the pharmacist without a prescription.


These slimming tablets are not an alternative to conventional weight loss tactics. They should be combined with a workout program and a diet to achieve the best results. It is also important to note that these pills may have associated side effects and you should seek a doctor’s advice before taking the supplements.

  • July 16, 2017
  • Blog
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