ONLINE TRAINING AND DIET

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SAVE TIME AND MONEY.TRAIN ON YOUR OWN HOME.THIS GROUP WAS CREATED TO OFFER SUPPORT FOR THOSE WHO WANT TO BE FIT AND HEALTHY,PROVIDEING TRAINING METHODS AND DIET. Write anything you want in this group & forum for ONLINE TRAINING AND DIET
posting is completely for free & its about SAVE TIME AND MONEY.TRAIN ON YOUR OWN HOME.THIS GROUP WAS CREATED TO OFFER SUPPORT FOR THOSE WHO WANT TO BE FIT AND HEALTHY,PROVIDEING TRAINING METHODS AND DIET
ONLINE TRAINING AND DIET
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Epsom salt benefits for fitness and wellness

Whether you suffer from muscle aches, stress or a lack of energy, top trainers and wellness gurus recommend soaking in Epsom salt baths to help improve sleep, relieve muscle pain and help you feel better.
Consider:

One of the nation’s top trainers says Epsom salt helps athletes beat the summer heat and help sore muscles. Other trainers who work with celebrities have shared similar advice to help people commit to getting in better shape.
A wellness guru who works with Fortune 100 CEOs says the magnesium sulfate from Epsom salt can help increase energy and improve productivity.
A fitness expert who has helped both clients and public health initiatives says nightly Epsom salt soaks can help reduce stress.
A pain expert says using Epsom salt in a “Salt & Pepper Bath” can help release chronic pain, whether it’s physical or emotional.
A two-time Olympian says Epsom salt baths can help people commit to healthy living.
Several “Dancing with the Stars” contestants have turned to Epsom salt to help their aching muscles recover from the rigor of training for the show.
Recipe for soaking in an Epsom salt bath

Add 2 cups of Epsom salt to the water in a standard-sized bathtub (double the Epsom salt for an oversized garden tub).
Soak for at least 12 minutes.
The Epsom salt will dissolve quicker if you put it under the running water.


by Sanziana United Kingdom 1 year ago
Epsom salt benefits for fitness and wellness

Whether you suffer from muscle aches, stress or a lack of energy, top trainers and wellness gurus recommend soaking in Epsom salt baths to help improve sleep, relieve muscle pain and help you feel better.
Consider:

One of the nation’s top trainers says Epsom salt helps athletes beat the summer heat and help sore muscles. Other trainers who work with celebrities have shared similar advice to help people commit to getting in better shape.
A wellness guru who works with Fortune 100 CEOs says the magnesium sulfate from Epsom salt can help increase energy and improve productivity.
A fitness expert who has helped both clients and public health initiatives says nightly Epsom salt soaks can help reduce stress.
A pain expert says using Epsom salt in a “Salt & Pepper Bath” can help release chronic pain, whether it’s physical or emotional.
A two-time Olympian says Epsom salt baths can help people commit to healthy living.
Several “Dancing with the Stars” contestants have turned to Epsom salt to help their aching muscles recover from the rigor of training for the show.
Recipe for soaking in an Epsom salt bath

Add 2 cups of Epsom salt to the water in a standard-sized bathtub (double the Epsom salt for an oversized garden tub).
Soak for at least 12 minutes.
The Epsom salt will dissolve quicker if you put it under the running water.


by Sanziana United Kingdom 1 year ago
Uses & Benefits of Epsom Salt

Uses & Benefits of Epsom Salt

Health

Health benefits from either soaking your feet or taking a bath in Epsom salt, include: soothing muscle aches, treating sunburn, and removing splinters.

Beauty

From facials and hair volumizers to pedicures and exfoliants, many celebrities – and their beauty teams – use Epsom salt to look their best.

Fitness & Wellness

Whether it’s muscle aches, stress or a lack of energy, top trainers and wellness gurus recommend soaking in Epsom salt to help you improve sleep, feel better.

by Sanziana United Kingdom 1 year ago
what is epsom salt?

What is Epsom Salt?

Epsom salt is actually magnesium sulfate, a pure, time-tested mineral compound with dozens of uses. We’ve interviewed many people featured on this site — award-winning doctors, best-selling authors, gardening experts, researchers, a two-time Olympian and specialists who have worked with celebrities for beauty and fitness — all of whom describe the uses and benefits of Epsom salt.

Explore this site to learn everything about Epsom salt — from why it works to at-home recipes and remedies for how to use it for health, beauty, gardening and crafts. We think you’ll be amazed with this natural alternative that has been used therapeutically for hundreds of years, and you’ll see why it’s gaining a new generation of fans looking for a safe, inexpensive alternative in a sea of pricier, over-the-counter remedies.

by Sanziana United Kingdom 1 year ago
DETOX
by Dr. Mark Hyman
I wanted to teach you how easy, fast, and delicious it can be to lose weight and create health. Just follow this proven program, and in 10 days not only can you lose up to 10 pounds, but you may also turn the tide on chronic health problems including type 2 diabetes, asthma, joint pain, digestive problems, autoimmune disease, headaches, brain fog, allergies, acne, eczema, and even sexual dysfunction.

How is that possible? Because what makes you sick can make you fat, and what makes you fat can make you sick. It’s all connected. You know when your computer freezes up? What do you do? You reboot. Well, the 10-Day Detox can do the same thing for your metabolism — by following my diet and lifestyle practices, we can reset your metabolism to factory settings. You can lose weight without going hungry, and possibly even clear up a whole list of health symptoms. And all it takes is 10 days.

Let’s get started!

Step One: Take Measure of Yourself

Take the following measurements the day before you start and when you finish the program and record them in a Detox Journal (use a notebook, buy a beautiful journal or record on your computer):

Your weight. Weigh yourself first thing in the morning without clothes and after going to the bathroom.
Your waist size. Using a tape measure, find the widest point around your belly button, not where your belt is.
Take the Toxicity Quiz. This tells you if you have FLC Syndrome (where you “Feel Like Crap”). If you do the quiz before starting and then again after completion of the plan, you should see a difference. Take the quiz now.
Step Two: Out With the Bad

To start your detox, get rid of all the junky food lurking in your cabinets and fridge. Anything containing the following toxic ingredients should be tossed or set aside because you wont be eating anything processed over the next 10 days. Toss everything or keep out of sight:

Anything that is not real food (e.g. anything made in a factory that comes in a can, box or package) unless it is a canned whole food such as sardines or artichokes with only a few real ingredients such as water or salt
Any food or drink that contains added sugar (including honey, molasses, agave, maple syrup, organic cane juice or artificial sweeteners), especially any sugar-sweetened beverages or fruit juices
Anything that contains hydrogenated oils and refined vegetable oils (like corn or soybean oil)
Any foods with artificial sweeteners, preservatives, additives, coloring, or dyes – basically anything that has a label or is processed in any way
Anything sugar or flour based (cookies, cakes, candies, etc.)
Grains (rice, oats, quinoa) and all foods made from flours (crackers, pasta, bread, pretzels, etc.)
Starches (sweet potato, potato, squash, parsnip, beets, etc.)
Beans and legumes (chickpeas, lentils, peanuts, kidney beans, etc.)
Dairy (yogurt, sour cream, cheese, milk, etc.)
Coffee and anything caffeinated (tea, soft drinks, lattes, etc.)
Alcohol (wine, beer, spirits, etc.)
LEARN MORE: Dr. Mark Hyman Speaks With Dr. Oz About the 10-Day Detox

Step Three: In With The Good

For 10 wonderful days you are going to flood your body with the nutrients it depends on to feel and look its best! Get the meal plan one-sheet here.

Step Four: Add Simple Lifestyle Practices (for best results)

ADVERTISEMENT

Sleep 7-8 hours a night
Do deep breathing for five minutes a day
Drink 8-10 glasses of water a day
Do 15 minutes of journaling daily (use the questions from the book for each day)
Walk or do another physical activity for at least 30 minutes a day
Take fiber before every meal to cut cravings and help balance blood sugar
Take a good multivitamin, 2000 U of vitamin D3, and 2 grams of fish oil a day
Take the UltraDetox Bath: 2 cups of Epsom salt, 1/2 cup baking soda, and 10 drops of lavender oil

by Sanziana United Kingdom 1 year ago
How Six-Pack Nutrition Is A Different Beast Than Fitness Nutrition

MEAL FREQUENCY
The most significant distinction between those who eat well and those who have everything dialed in tight? How often they eat.

While the academics sit back and debate whether eating every 2-3 hours each day actually does anything to "speed up" the human metabolism, the vast majority of bodybuilders just know that this approach works.

Why? For one, it gives you control over your food, rather than letting your circumstances control you. And if there's any better way to meet an ambitious daily protein number, I haven't discovered it.
"But I can't eat/prep/afford that much food!"

I've heard this too many times to count. And yes, you can. It just takes planning and preparation. You will need to compare prices, shop for the increased amount of food, learn how to prep it, then cook and store it in multiple servings. And those are all timeless skills worth learning as early in your lifting life as possible.

Most bodybuilders and serious lifters will meal prep once or twice a week, baking and grilling all their chicken, turkey, fish, and lean red meat, as well as preparing their carbohydrate sources in bulk, such as baked potatoes and rice.

Make no mistake, it's work. And work is what it takes to remove a significant amount of body fat. If anyone ever tells you it's possible to get extraordinarily lean without any hard work or suffering, they are either lying through their teeth, ignorant, or trying to sell you something. Start cooking now if you want to show off a six-pack!
TRULY CLEAN FOOD
A vast amount of people out there mistakenly believe they are eating "clean," when they're miles away from it.

For instance, two people can have chicken for lunch. One of them is eating a 6-ounce grilled, skinless chicken breast, perfectly seasoned but otherwise unadorned. The other is eating a chicken sandwich from a fast-food restaurant, deep-fried and slathered in mayonnaise, served on a bun. Let's do a little comparison.
Chicken Breast VS Fast-Food Chicken Sandwich
CHICKEN BREAST FAST-FOOD CHICKEN SANDWICH
Calories: 194 Calories: 430
Fat: 4 g Fat: 23 g
Protein: 36 g Protein: 14 g

It should be obvious that the nutritional profile of the chicken breast is vastly superior to the fast-food chicken sandwich. The chicken sandwich has more than twice the calories, more than five times the fat, and a pathetic 40 percent of the protein! Compared to the freshly-cooked chicken breast, the sandwich is garbage.

Yet a lot of people will justify it as a healthy choice, because relative to, say, a double cheeseburger, it probably is. Eating from these places on any sort of regular basis will prevent most people from ever seeing bodyfat levels low enough to clearly display the abdominals.

If you want to get strong, feel fit, and look OK, you can include something like this in your diet…sometimes. But if you want results you can see, you need to kick it to the curb for the time being.
by Sanziana United Kingdom 1 year ago
KETO DIET RECIPE
Fiesta Slaw with Avocado Lime Dressing

The Slaw

½ medium cabbage
½ cup shredded red cabbage
1 large red bell pepper
The Dressing

1 large egg*
1 cup avocado oil*
½ medium lime, juice reserved
1 clove garlic, minced
½ teaspoon chili powder
½ teaspoon cumin
1 tablespoon finely chopped cilantro, plus more to garnish
1 teaspoon salt
*If using a raw egg makes you uncomfortable, substitute with 1 cup avocado mayonnaise (or traditional mayonnaise) and omit oil. Keep in mind; this will change the fat content but not the carbohydrates and the dressing will be much thicker so thin with a bit of water if you’d like. If you have difficulty finding avocado oil, a mild olive oil will also work.
THE EXECUTION
The Slaw

1. Cut the cabbage into thin strip or shred. Do the same for purple cabbage unless using pre-cut.
2. Cut the red bell pepper from end to end and remove stem and seeds. Slice or julienne the strips to desired thickness.
3. Combine the vegetables in a large bowl refrigerate while you prepare the dressing.
The Dressing

1. Add egg and oil into a tall, narrow jar or blender cup.
2. Slowly pour in lime juice, allowing the liquids to naturally settle.
3. Add chopped cilantro and spices to the blender cup or jar.
4. If using a stick blender (also known as immersion blender), begin by inserting the base into the bottom of the cup and turn on high. Keep the blade at the bottom of the cup and move back and forth gently. Once the mixture is well blended, slowly pull the base up and down until creamy.
5. Pour the dressing over the salad and toss gently. Top with fresh cilantro.
This makes a total of 6 servings of Fiesta Slaw with Avocado Lime Dressing. Each serving comes out to be 365.5 Calories, 37.37g Fat, 4.49g Net Carbs, and 5.1g Protein.

Fiesta Slaw with Avocado Lime Dressing Calories Fats(g) Carbs(g) Fiber(g) Net Carbs(g) Protein(g)
½ medium (454 g) cabbage 114 0.45 26.33 11.3 15.03 5.81
½ cup shredded red cabbage 11 0.06 2.58 0.7 1.88 16.22
1 large (164 g) red bell pepper 51 0.49 9.89 3.4 6.49 1.62
1 large egg 72 4.75 0.36 0 0.36 6.28
1 cup avocado oil 1927 218 0 0 0 0
Juice of ½ lime 6 0.02 1.85 0.1 1.75 0.09
1 clove garlic, minced 4 0.01 0.99 0.1 0.89 0.19
½ teaspoon chili powder 4 0.19 0.67 0.5 0.17 0.18
½ teaspoon cumin 4 0.25 0.45 0.1 0.35 0.2
1 tablespoon finely chopped cilantro 0 0.01 0.04 0 0.04 0.02
Totals 2193 224.23 43.16 16.2 26.96 30.61
Per Serving(/6) 365.5 37.37 7.19 2.7 4.49 5.1
by Sanziana United Kingdom 1 year ago
KETO DIET

Try to remember that keto is high in fat, moderate in protein, and very low in carbs. Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.

Typically, anywhere between 20-30g of net carbs is recommended for everyday dieting – but the lower you keep your carbohydrate intake and glucose levels, the better the overall results will be. If you’re doing keto for weight loss, it’s a good idea to keep track of both your total carbs and net carbs.

Protein should always be consumed as needed with fat filling in the remainder of the calories in your day.

You might be asking, “What’s a net carb?” It’s simple really! The net carbs are your total dietary carbohydrates, minus the total fiber. I recommend keeping total carbs below 35g and net carbs below 25g (ideally, below 20g).

keto macros
If you’re finding yourself hungry throughout the day, you can snack on nuts, seeds, cheeses, or peanut butter to curb your appetite (though snacking can slow weight loss in the long term). Sometimes we can confuse the want to snack with the need of a meal.
by Sanziana United Kingdom 1 year ago
What Do I Eat on a Keto Diet?

The more restrictive you are on your carbohydrates (less than 15g per day), the faster you will enter ketosis.
Do Not Eat

Grains – wheat, corn, rice, cereal, etc.
Sugar – honey, agave, maple syrup, etc.
Fruit – apples, bananas, oranges, etc.
Tubers – potato, yams, etc.
Do Eat

Meats – fish, beef, lamb, poultry, eggs, etc.
Leafy Greens – spinach, kale, etc.
Above ground vegetables – broccoli, cauliflower, etc.
High Fat Dairy – hard cheeses, high fat cream, butter, etc.
Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners >
Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.
by Sanziana United Kingdom 1 year ago
What is a Keto Diet?
Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.

The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates.
Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits.
A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (
When you eat something high in carbs, your body will produce glucose and insulin.

Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source.
Insulin is produced to process the glucose in your bloodstream by taking it around the body.
Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis.

by Sanziana United Kingdom 1 year ago
HOW TO LOOSE WEIGHT?

Choose a low-carb diet
Eat when hungry
Eat real food
Eat only when hungry
Measure your progress wisely
Be persistent
Avoid fruit
Avoid beer
Avoid artificial sweeteners
Review any medications
Stress less, sleep more
Eat less of dairy products and nuts
Supplement vitamins and minerals
Use intermittent fasting
Exercise smart
Achieve optimal ketosis
Get your hormones checked
by Sanziana United Kingdom 1 year ago

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