5 Plant-Based Breakfast Ideas With 25 Grams of Protein


5 Plant-Based Breakfast Ideas With 25 Grams of Protein

Plant-based diets are increasingly popular since they have a host of health benefits, including lowering the risk for illnesses like diabetes, heart attacks and certain cancers. Even a couple days of plant-based eating can help your health and the environment.

Unlike a vegan diet, plant-based eating can include foods like eggs and dairy and small amounts of meat. There’s a common misconception, however, that plant-based diets lack protein.

The truth is, it’s absolutely possible to meet your individual protein needs with plant-based sources — starting with adding more at breakfast. Many people don’t eat enough protein at breakfast, in general, which can lead to fatigue, blood sugar spikes, cravings and constant snacking throughout the day.

Try these easy and delicious breakfast ideas to add more plant-based protein to your mornings.

A breakfast burrito can be a great morning option for grab-and-go, post-workout or a sitdown meal. Top a whole-wheat tortilla with avocado, tomatoes or salsa, black beans and diced tofu for a completely plant-based option with 25 grams of protein. You can also swap the tofu for scrambled eggs, like in this egg and bean breakfast burrito. A satiating wrap keeps you full for hours, while providing ample fiber, iron, potassium and B-vitamins.null

Chia pudding can be a wonderful canvas for your favorite flavors and toppings. You’ll get 5 grams of protein from 3 tablespoons of chia seeds and 8 grams of protein from a cup of soy or pea protein milk. Add nuts and seeds, or pair it with an egg or egg substitute, and you’re at 25 grams of satiating protein — plus energizing carbohydrates, fiber and healthy fats. Include cocoa powder in chia pudding for extra antioxidants and iron.

scramble or omelet is a great way to increase your protein and vegetable intake since most people don’t get the recommended five daily servings of fruits and vegetables. Whether you love your egg- or tofu-based breakfast scrambles, both are high in plant-based protein. Tomatoes, peppers, onions and zucchini are all great vegetable add-in options. Pair the scramble or omelet with a slice of whole-grain bread topped with nut butter and hemp seeds, and you’re well over 25 grams of protein.

Use pea protein milk or soy milk as the liquid base, as both provide equivalent amounts of plant protein to cow’s milk. You can also add soy yogurt, nuts, seeds and a plant-based protein powder. Don’t forget to include your favorite fruits and veggies for extra immune-supporting antioxidants, fiber and essential nutrients. You can make your smoothie the night before or freeze the contents in individual packets and blend in the morning.

Embrace fall with this pumpkin spice protein smoothie, which provides more than 25 grams of protein. The recipe calls for Greek yogurt, but you could also use soy yogurt instead or try pea protein milk. Add hemp seeds for an extra dose of protein, iron and calcium. Another great option is this creamy almond butter and banana smoothie. When made with soy or pea protein milk and topped with a few tablespoons of hemp seeds, it clocks in at just over 25 grams of protein and contains healthy fats for satiety and anti-inflammatory benefits.

Oats are a nutritious breakfast staple and a blank canvas for protein-packed toppings. A 1/4-cup (40g) serving offers 5 grams of protein. If cooked in milk or a protein-packed milk alternative, and with additional toppings like yogurt, nut butter and seeds, it’s possible to reach 25 grams of protein. Steel-cut oats are also high in fiber and filling, making them an excellent choice for keeping blood sugar levels steady. For a more savory oatmeal, add an egg and some cheese or nutritional yeast. For a completely vegan version, top with beans or tofu, sprouts and tahini.

Baked oatmeal can also be a plant-protein staple and a great option for meal prep. To up the protein content in this vegan cinnamon apple baked oatmeal, swap the almond milk for soy, and consider topping it with yogurt or soy yogurt, peanut butter, hemp seeds and chia seeds. Or, pair your oatmeal with a glass of pea protein milk.

Signing off,

Ray Marks #putyourmarksonfitness✨

The Best Workouts For Your 30s, 40s, 50s and Beyond

By: Kevin Gray

As we age, our bodies change, so our training and nutritional plans should change, too. When we’re younger, we’re more resilient and better able to compensate for muscle imbalances and for skipping warmups and cooldowns. As we age, smart training becomes more important — not just for feeling good, but also for health and longevity.

During your 20s, you can get away with more because your body is better able to adapt and recover, says Nate Feliciano, owner and head of training at Studio 16 in New York City. But continuing to work out without fixing those imbalances only makes them worse, and possibly leads to injury. “As we age, our goals for training change. They go from specifically training for appearance, to training for performance and then training for health,” he says.

“In our early 30s, most people are strong enough and recover fast enough to do anything they want to do,” says Feliciano. “With the proper training, and especially if you’ve been training correctly in your 20s, you should be able to do all types of different training methods.”

So, don’t hold back. Lifting weights, HIIT, team sports, running, swimming and cycling are all fair game. But Feliciano stresses that it’s very important to focus on strength training and building muscle in your 30s to stave off sarcopenia, which is age-related muscle loss. It happens to everyone, but you can delay the onset with healthy living and plenty of resistance training.

By the time you reach your 40s, you’ll notice your body takes longer to recover, and you may experience more aches and pains, says Feliciano. “If you haven’t already worked on your muscle imbalances yet, then it’s mandatory to start working on them in your 40s.” He suggests performing stability exercises and tailoring your workouts toward weight training, cardiovascular endurance, recovery and mobility. “Your older self will thank you the sooner you start balancing out your training routines,” he adds.

During your 50s, consistency is key. Follow a steady workout schedule, and get annual physicals to stay on top of your health. “Focus your training on whatever your doctor recommends,” says Feliciano. “If you have high blood pressure, then adding a bit more aerobic training to your routine will help. At this age, you want to make sure everything you’re doing at the gym has a purpose.”

Feliciano notes that following a regular weight training program is vital when you’re in your 50s. This is when sarcopenia becomes more noticeable, and you’ll lose more bone density than you gain. “Less dense bones are more susceptible to fractures and other injuries,” he says. “While weight training, make sure to stay away from exercises that put unneeded stress on your joints. I would stay away from pulling or pushing from behind the neck, really heavy back squats and burpees.” But that still leaves you with plenty of strength-honing exercises at your disposal.

Once you’re in your 60s, there will be more variability from person to person. Again, it’s important to consult a doctor and ensure you’re training for optimal health. While many people can still be very active and perform their favorite activities, doing the wrong movement or moving at the wrong tempo can cause injury, says Feliciano. “At this age, one of the main causes of injury is falling down due to a decline in proprioception and neuromuscular control, so part of your training routine should have exercises that focus on improving balance.”

There are countless options for working out, whether you’re at home, outside or at the gym. But if you’re able to, try working out with a trainer. They’ll be able to create an exercise routine that targets your body’s needs and ensures you’re getting the most out of your workouts, no matter your age.

Signing off,

Ray Marks #putyourmarksonfitness ✨

Your Go-To Cleansing Guide for That Post-Halloween Candy Binge

By LiveWell Labs

Everyone has been there at least once in their lives. You’ve overindulged, and now you feel miserable. While you wish you could take it back, you’re stuck with a yucky feeling from too many treats. The day-after-Halloween candy-hangover is a force to be reckoned with.

While you can’t undo your choices, you can take steps to help your body detox and get back on the right track. And once you are back on track, maintain the routine with tips you can always find on our Facebook @livewelllabsnutrition and Instagram @livewelllabs.

Get Hydrated

Start your morning off with a glass of water. This is a great habit to have for every morning, but especially when you’ve overindulged the night before. A morning glass of water helps jump-start your digestion, rehydrate your body, and boosts your metabolism.

Eat Breakfast

You’re probably doing some calorie math and are a little shocked and upset with yourself for all those fun-sized calorie bombs you consumed. Skipping breakfast sounds like a good way to get back on track and make up for it, but it’s one of the worst things you can do.

Overindulging in sweets is about more than just calories. Too much sugar gives you a sugar rush, which inevitably leads to a huge sugar crash. It’s not just draining on you, but it takes its toll on your body. 

To fight the sugar crash, aim to eat a low-sugar, high protein, and good fat breakfast. Avocado multigrain toast with a poached egg is a perfect way to keep your energy up and get your body back on track.

High Fiber Day

Moving all that junk through your body requires digestion. Your body will take care of that on its own, but you can help it along by focusing on foods that are high in healthy fiber

While whole grains are obviously good fibers, you don’t have to only eat them to have a high fiber day. Bananas, raspberries, pears, avocados, broccoli, brussels sprouts, and many other delicious fruits and vegetables are high in fiber too.

Another option, which might be easier for those who find it hard to diversify their diets, is LiveWell’s DigestWell. Formulated with 10 broad-spectrum, plant-based digestive enzymes, DigestWell acts fast to support digestion while also helping you absorb nutrients more effectively. You don’t have to worry about toxins, as key plant-based enzymes such as bromelain from pineapple and papain from papaya are just a couple of the many naturally-sourced ingredients you’ll find in each serving. 

Skip the Carbs

Carbohydrates are not the enemy that they’ve been made out to be, but after a day of sugar binging, they’re not your friend either. Cut out any unnecessary carbs for the day, and focus on more nutrient-dense foods instead.

Drink More Water

You drank your glass in the morning, but it’s time to drink more. While the rough guideline is to consume eight 8-ounce glasses of water each day, on this day it’s a good idea to have even more. 

Make Protein Your Go-To Snack

One of the strange things about a sugar overload is that while you may feel sick to your stomach in the morning, by late afternoon you’ll be craving the sweets again. Your body is still recovering from having a very high blood sugar level and the subsequent crash. 

Fight this by planning ahead and keeping protein-based snacks at the ready. Think meat and cheese sticks and nuts.


Sweating out those toxins is a great way to kickstart your recovery. But it’s more than that. Exercise gets the blood pumping in your body. Once your circulation is revved up, it flushes nutrients throughout your systems to fuel them. 

Now that you’ve had a healthy breakfast and you’ve focused on eating good foods packed with healthy vitamins and minerals, it’s time to take advantage of those good choices.

Stick With It

Resetting your body after a huge sugar binge may take more than a day. This probably isn’t great news because there’s still a lot of candy left, but your body will thank you if you hold off for a couple of days. 

After you’ve recovered and set things back on track, allow yourself a moderate amount of treats. Only one serving of candy per day, and if you’re doing that, skip any other desserts you would normally have.

Be Reasonable

Yes, all that sugar was a mistake, but it probably wasn’t as much of a mistake as you think it was. A pound roughly amounts to 3500 calories. If you consider that a fun-sized candy bar has an average of 70 calories, that means you’d have to eat 50 of them to have gained a pound. 

While you want to recover and not cause your body to have any hyperglycemic effects in the future, you also need to accept the fact that people aren’t perfect, and a little binge here and there isn’t the end of the world.

Do You Have Other Health Issues?

If you binge on sugar one night, it’s not going to give you diabetes. It’s also not going to cause other health issues except for perhaps a stomach ache, some lethargy the next day, and maybe a headache. But if you have an underlying health concern that you were unaware of, a massive sugar binge could be more of a problem.

If you’re experiencing other symptoms, or your sugar crash symptoms seem very severe, you might want to schedule a visit with your primary healthcare provider to do some routine blood work.

This is the perfect time to look at your normal eating habits and how much sugar you’re consuming. If you’re routinely eating a lot of sugar, you might be putting yourself at risk for some very serious health problems, including liver disease, cancer, high cholesterol, obesity, chronic inflammation, and more. 

Cutting back on the sugar you regularly consume will help you avoid binges or make them less impactful, so you don’t have this problem again next Halloween.

Living Well

If it feels like you’re battling a hangover, it’s because you are in a way, but it’s more like a sugar hangover. While there aren’t the toxic effects of alcohol in sugar, sugar still takes a toll on your body. Any type of overindulging can leave your body struggling to find homeostasis again, so these tips can be transferred to other situations.

The key is to support the healthy functions of your body, get rehydrated and appropriately fueled, and prompt your digestion with the help of naturally-derived support such as DigestWell.  Then, while your body is recovering, give it time to refresh and revive by finishing your day with plenty of quality sleep. 

And remember — sometimes giving in to your cravings is good for the soul, and that’s A-OK too! Everything in moderation!

Signing off,

Ray Marks #putyourmarksonfitness ✨

It’s A Snack Attack

By: Yours Truly

You know one of the best ways to prevent from grabbing your favorite snacks late at night? The answer is very simple……

STOP BUYING THEM AND BRINGING THEM HOME! It’s harder to access food that you don’t have.

If you are anything like me, I’m not leaving the house late night for anything. This is such a big hassle to get dressed, drive, get out to purchase, get back in your car to drive back home, then get undressed again. I’ve just used up my late night energy to even eat the snack I’ve done so much for. 😩 It’s just not worth it to me. Let this happen a few times and you will be over that favorite snack too.

It takes 21 days to obtain a habit so try it and see what happens. 😊 Living a healthy life is not bad at all. And unlearn what you have heard about food. No food should be labeled good or bad. Yes, it’s true enough that some foods provide different nutrients to our bodies. That’s where researching the questionable things you have thoughts about come from. Of course many of us don’t like to research either. Social media has made some things a bit easier for us by just looking up the hash tags. Most times you can put hash tags in to find helpful information.

One of my main habits are SNACKS! I love them so. I don’t necessarily cut them all out of my diet, I just eat them in moderations. Some days are better than other days but still make it through. 😊 Long as you are not making a habit out of consuming the unhealthy foods daily, I think you will be ok. ☺️ But there is a thin line between love & hate for food! 😆

Junk foods!!!

My goal is to make healthy versions of foods I already love. And to know me, you know I love SWEETS! ❤️ Here are two examples pictured.

Signing off,

Ray Marks #putyourmarksonfitness✨

5 Diets and 5 Recipes For 35-Minute Dinners


Cooking healthy homemade meals that comply with various diets — from low-carb to vegan — doesn’t have to be time consuming. That’s where focusing on just a few ingredients — think lean proteinsfiber-rich veggies and satiating fats — coupled with easy cooking methods such as one-pan roasts and stir-frys comes in handy.

These five meals clock in under 360 calories and don’t require a ton of prep time so you can get dinner on the table in 35 minutes — all while honoring a range of diets.






Discover hundreds of healthy recipes — from high protein to low carb — via “Recipe Discovery” in the MyFitnessPal app.

Mid-day snack! 😋

Signing off,

Ray Marks #putyourmarksonfitness ✨

Walking, Running or Biking: Which Is Best For Weight Loss?


If you’re trying to lose weight, there are many options that can help you accomplish your goal. But all of them include the tried-and-true combination of diet and exercise. For the former, it’s important to eat a varied diet that’s high in nutrients and tailored to your caloric needs. For the latter, you can choose your favorite activity, whether that’s walking around your block or playing your favorite sport.

But walking, running and cycling continue to be three of the best and most popular choices among exercisers. Below, we’re breaking down how each activity can impact weight loss.


According to the Department of Health and Human Services’ Physical Guidelines for Americans, adults should aim for 150–300 minutes of moderate-intensity exercise like walking or 75–150 minutes of vigorous-intensity exercise per week. To meet that goal, you’ll need to ensure you’re walking at a brisk pace that reaches the moderate-intensity level, which is measured at 50–70% of your maximum heart rate.

The pros: It’s easy to get started. Whether you choose to walk on a treadmill, on a path or on neighborhood streets, all you need to walk is a decent pair of walking shoesWalking is also joint-friendly, which makes it a great option for people who are unable to participate in higher-impact activities.

The cons: Walking is not the most efficient way to burn calories. Given its relatively modest calorie expenditure, you’ll need to walk at a brisk pace for a longer period of time to meet the equivalent calorie burn of other activities, like running. It can take a while to see weight-loss benefits from walking, but if you stick with it, you can set yourself up for meaningful results.


Running continues to be one of the most popular sports in America. This is good news, as science shows jogging is a great way to fight obesity. But it may not be right for everyone.

The pros: Running is efficient. It burns about 2.5 times more calories per minute than walking, which makes it a great option if you’re trying to lose weight. In fact, one study found runners were leaner and lighter than people who did equivalent amounts of any other type of exercise. It’s also easy to keep things fresh by adding a sprint or interval day into your regimen of longer, slower runs.

The cons: Running is a high-impact sport. And though science finds that running actually helps bone strength and lowers inflammation in the knees, it can be hard on one’s body, especially if you’re new to exercise. More than half of all runners get hurt each year, sometimes from spraining an ankle or falling, but usually from overuse. So, it’s important to wear comfortable shoes, find an efficient stride and cadence for your body, supplement running with other activities like strength training, and rest when needed.


Biking is a versatile sport. It can be performed indoors on basic stationary bikes or at boutique spin studios, while outdoor biking includes the option to traverse mountain trailsspeed along paved roadsride gravel or meander at a casual pace. For many, it’s also a primary mode of transportation.

The pros: Cycling is a low-impact activity, and it’s a great calorie burner. A 150-pound person can burn more than 500 calories per hour at a moderate pace of 12–14 miles per hour and nearly 700 calories per hour at a more vigorous pace of 14–16 miles per hour. It can also be a fun way to get out into nature, either for a peaceful solo ride or with friends.

The cons: A good bike is expensive. Same with shoes, padded shorts, helmets and other biking essentials. Even indoor options like spin studios and Peloton require a significant investment, so the steep price often disqualifies cycling as a viable activity for many people.


Well, it depends. For sheer calorie burn, running and moderate-to-vigorous cycling beats walking every time. But walking is still associated with many great health benefits — including a reduced risk of heart disease and lower blood pressure — and it can be an effective weight-loss tool, especially when performed consistently and for longer durations. There’s not one right answer for everyone, and some people benefit more from one exercise than another.

Losing weight isn’t about crash diets or quick fixes. Instead, the best and healthiest weight-loss strategies involve habits you can stick with for the long term. When it comes to exercising, it’s smart to mix up your activities. But when choosing one exercise over another, it’s helpful to balance benefits like calorie burn with enjoyment. Find something you like, and you’re more likely to keep doing it.

With this new Ignite app along with guidance from https://www.tischtoschtraining.com, these are my 1 month results. I can’t wait to see the results at the end of month 2. ☺️

Signing off,

Ray Marks #putyourmarksonfitness ✨

Get Fit Newsletter

By: Ethan Bowman with Rockwall Fit Body Boot Camp

Your Reason

Your number one reason for exercise is unique to you. Maybe you want to fit into a smaller pant size or lower your cholesterol. Or maybe you just love how a good workout makes you feel. 

Whatever your reason is, remind yourself of it often. Write it down and place it where you will see it everyday. It may be just the motivation that you needed.

Protein Pumpkin Pie Pancakes

Enjoy these tasty pumpkin pancakes without guilt. Made with almond meal and packed with protein from eggs, these pancakes are sure to satisfy without shortchanging your results.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 5

4 large eggs
¾ cup egg whites
1 (15oz) can of pumpkin
1 cup almond meal
1 teaspoon baking powder
1 teaspoon vanilla extract
dash of nutmeg
1 teaspoon ground cinnamon
cooking spray


1. In a medium bowl, mix all of the ingredients together. 

2. Heat pancake griddle to medium heat and coat with cooking spray. 

3. Cook each side about 3 minutes until brown, then flip and cook remaining side. Enjoy!

One serving equals: 255 calories, 15g fat, 112mg sodium, 11g carbohydrate, 5g fiber, and 19g protein.

Singing off,

Ray Marks #putyourmarksonfitness ✨

Hitting a Serious Fitness Plateau? These Might be the Reasons Why

By: FitOn

It can be incredibly frustrating to dedicate hours to your fitness routine but still not see toned muscles or a dip in the scale like you’d been hoping for. Or, sometimes, we can start a new workout regimen and see results really fast, only to see them slow down drastically or come to a complete standstill. So annoying!

When we feel like we aren’t getting anywhere, despite all the effort, it can lead to a loss of motivation and confidence. This, of course, can lead to giving up altogether.

Don’t worry, though. It turns out that there are some common reasons why people hit fitness plateaus in their progress. The first thing to keep in mind is that it can take months or years to see changes in muscle size or body fat percentage. So, don’t be discouraged if it’s only been a month or two and you don’t have your “dream body” yet. Another important thing to remember is that your goals need to be realistic and attainable. Sometimes, lofty goals might not be possible to attain simply because of genetics or your schedule and responsibilities. Be real with yourself, but also kind to yourself.

With all of this said, it can be draining and discouraging to spend hours dedicated to something and see no visible results. Here are some reasons why you might have hit a fitness plateau and might not be seeing the results you want from your workouts.

#1 You haven’t been totally honest with yourself

You can’t see results in the gym without being a conscious eater in the kitchen. It’s all too common that we think we know what a portion size is – but we really don’t. Or, you might think you ate healthy all day long, but grabbing handfuls of trail mix all day can add up way quicker than you think. Sit down and ask yourself, “what and how much am I actually eating? How often are you reallymoving throughout the day? Sometimes when we take a hard, honest look at things, we can see that there is a lot of room for improvement. 

#2 You’re not switching up your workouts enough

Your body and your muscles are a lot smarter than you might give them credit for. They are very quick at adapting to new things, so when you perform the same workout over and over, your muscles become used to doing these motions or lifting that amount of weight, and soon, you’re no longer reaping the benefits that you once were and that’s when you reach a fitness plateau. Be sure to switch up your movements and routine and keep gradually adding weights to challenge your muscles.

#3 You’re thinking about extremes instead of balance

Humans are drawn to quick fixes. We are always looking for the magical product, routine, diet, or fad to help fix all of our problems in a short amount of time. This just isn’t reality, folks. To see change and maintain results, you need to make fitness and nutrition a lifestyle. By going to extremes, you might see results from the get-go, but soon, maintenance becomes exhausting, so, it’s unrealistic for the long-term. Instead of cutting out all carbs or food groups, or going to the gym two hours at a time, focus on moderation instead of deprivation.

#4 You’re not sleeping enough

A hectic, go-go-go lifestyle is all too common these days. But getting only three or four hours of sleep at night because you had too much on your plate isn’t something to be proud of. In fact, this can be extremely taxing on your entire system. When we sleep, this is when our brain and body get the time they need to regenerate and recover. When you’re not sleeping enough, your body doesn’t have time to focus on muscle-building because it’s too busy trying to keep everything else working on overtime. Knock unimportant items off your to-do list and make it a point to get a good night’s rest. Sleep is a super essential part of self-care. 

The Bottom Line

If you’re working out like crazy, but just don’t seem to be getting the results you are looking for, there’s a good chance you have hit a fitness plateau. As you can see, this can be due to a number of reasons-not sleeping enough, not being totally upfront with how much you are actually working out, or maybe you just aren’t adding enough variety and balance to your workout routine.

To help switch things up and kick your body into high gear, try downloading the FitOn app where we offer tons of fun classes taught by celebrity trainers that you can do right from the comfort of your own home. FitOn workouts will help add some balance to your fitness routine while also giving you a new style of workout to do every time you need a bit of a change. It may be exactly what your body needs to start seeing some results again.

Signing off,

Ray Marks #putyourmarksonfitness ✨

Intermittent Fasting Accident…Oops!

Factual statements according to the Medical News Today is provided. Please read before listening to my shenanigans. 😬

What is intermittent fasting

Intermittent fasting (IF) refers to a diet schedule that cycles between not eating and eating. Cycles of intermittent fasting can be hourly or daily.

Types of intermittent fasting

There are a number of different types of intermittent fasting. These include:

  • 16:8: During 16:8 fasting, a person will not eat anything for 16 hours and then have an 8-hour window in which they consume food. During the 16 hours of fasting, people can consume noncalorie beverages, such as black coffee, black tea, and water.
  • 5:2: The 5:2 diet is a type of fast where a person eats normally for 5 days and allocate 2 days to fasting.
  • Nightly: A nightly fast involves having a prolonged period, lasting from the evening to the following morning, without food. A 2016 study found that a prolonged fast of 13 hours overnight can potentially reduce the risk of breast cancer in females.
  • Up-to-the-ninth-hour: During this fast, a person will not consume food for the first 8 hours of their waking day. From the 9th hour, the person can then eat.
  • One meal a day (OMAD): OMAD fasting involves picking one meal a day to eat and spending the rest of the day fasting.
  • Alternate Day: As the name suggests, alternate day fasting is when a person eats food as normal one day and fasts on the following day.

If people want to change their usual eating habits, it is worth discussing this with a doctor or nutritionist, especially for a change such as fasting.

Why it might not be effective

Research has also identified some potentially negative side effects to exercise while fasting. These can include

  • Poorer performance: Research suggests that IF may impair exercise performance, particularly in athletes that are highly trained.
  • Struggle to build muscle: A 2018 randomized controlled trial found that males who were IF put on less muscle in comparison to those who ate meals as usual. However, IF did not negatively affect their muscle retention. Another study supports this, highlighting IF may be effective at maintaining muscle mass
  • Lightheadedness: Both IF and exercising can lower blood pressure. By combining the two, a person may experience lightheadedness because of the drop in blood pressure.
  • Blood Sugar Levels: IF and exercising may cause blood sugar levels to drop. If sugar levels drop too low, this can cause a person to faint.

The research examining fasting and exercise seems to have conflicting information. Depending on a person’s exercise goals, they may want to try IF for fat loss. However, if someone wants to build muscle, they may wish to use alternative diets.

My experience of IF

Ok so let me start off by saying, I didn’t do it on purpose….but I’ve been intermittent fasting since pandemic started (since March). It’s just now clicking in my mind why I’m not gaining more muscle. 😆🙈 I’ve been so busy sticking to my productive schedule that I didn’t realize this is one reason why I was unable to gain more muscle tone. 🥺

My daily schedule was/is as follows:

Wake up per alarm between 5a-6a (time depends on what I have planned for the next day)

Workout starts between 6:30a-7a for a minimum of 45 mins (usually longer , and I try to plan what I will work on the night before)

– Drink my recovery / protein shake to fuel my body immediately after the pounding 💪🏾

Go into my office and complete all my work tasks that are due no later than noon (some days are longer than others)

Go to the kitchen to prepare breakfast, which is usually brunch or lunch by the time it’s completed🙈

Afterwards, I spend time trying to eat more of my snacks and meals because I’ve missed breakfast time to hit my macros. Eating more is such a struggle to me because my mind is programmed to focus on my weight loss journey. It’s so hard to start trying to modify things on my own. 🧐 Speaking with fitness professionals, they always give me the advice to add more protein in my diet…..geeeezzz! I know and I am, it’s just a bit overwhelming to consume more. I never thought I would say that because back in the day, I worked out just to eat whatever I wanted (or so I thought). 🙈 Well we see that food relationship didn’t work for the better, I still faced major health problems.

On this journey, it’s all about what is working for your body and yet keeping you healthy. I would love to see more definition but we shall see what the future holds for me. Ha! This is a never ending journey and you learn so much along the way. One day, I feel like Popeye, and the very next day Olive Oyl. 😄 I’ll keep you posted….to be continued.

Georgia has so many beautiful trees ❤️

Signing off,

Ray Marks #putyourmarksonfitness✨

5 Signs You’re Eating Too Little For Weight Loss


If you’re trying to lose weight, it seems to make sense to cut as many calories from your diet as possible. Unfortunately, it’s possible to eat too little, which not only makes it harder for you to achieve a healthy weight, but it can also cause other health problems. In other words, eating below your needs can backfire big time.

Everyone has a set amount of calories, or energy, they need to simply be alive. Consistently eating less than this can cause your metabolism to slow down and your body to begin preserving what it can to survive. Hunger and feeling full aren’t the only indicators of whether you’re fueling your body appropriately. Indeed, short and long-term dietary restrictions on weight and the traditional weight-loss methods of calorie cutting and deprivation may actually be a hindrance to many health goals.

Beyond calories, I’ve had countless clients come to me after trying fad weight loss diets, none of which “worked” in that any weight lost was regained once they stopped the diet. Diet culture, in general, does a good job of making people feel like failures if they don’t have long-lasting success from a diet when it’s the diet that fails us. There is little to no research showing any fad diet results in sustained long-term weight loss. This is the first thing I explain to clients so they don’t feel defeated or ashamed because they did nothing wrong.

Here are some common signs you’re eating too little to support your body. When in doubt, it’s always a good idea to consult a registered dietitian or health care professional.


Consistently not eating enough food often results in a preoccupation with food and persistent thoughts about food and your next meal or snack. This could manifest in behaviors like perusing restaurant menus online, obsessing over food social media accounts or watching cooking shows incessantly. The association of dietary deprivation and food preoccupation was first discovered by Ancel Keys in his landmark Minnesota Starvation Experiment during World War II. Many of the participants in the study admitted to obsessively collecting recipes and recipe books, and as the study went on, food became one of the only things they thought about. While this is an extreme example, the chronic dieting and food deprivation so prevalent in today’s culture can absolutely have a similar effect.


Hanger” is one of my favorite terms for feeling so hungry, you are borderline angry. I’m sure this is relatable to many people, and there is some science to explain it. When you go long periods without eating, blood sugar tends to drop. If you don’t eat something to raise blood sugar, and it remains low, your ability to concentrate, be patient with others and mentally focus diminishes. Enter crankiness, which can easily be reversed by eating something. Tiredness and fatiguealso go hand in hand with not eating enough, because you’re simply not providing the body with enough energy. These cues are often our body’s way of innately telling us what we really need.


There is nothing worse than feeling tired but being unable to sleep. This is another common result of dietary deprivation, with research roots dating back to the starvation experiment mentioned above. More recent research from eating disorders and sleep to malnourished infants and sleep further emphasizes the profound effect diet may have on our sleep cycles. What’s more, it has been consistently found that diet restoration and maintaining adequate energy intake may also restore normal sleep-wake patterns.


When your body is consistently not getting enough calories to meet your needs, the digestive tract may move food through your system more slowly to preserve energy. As a result, this can cause constipation. Similarly, not eating enough fiber — which is common when you restrict calories below your needs — can cause constipation.


When the scale won’t budge or if you start to gain weight while on a diet, the answer is not to eat even less. Instead of providing the body with less energy, perpetuating the metabolic response that fights against weight loss, the solution is often to eat more. Start by adding a snack or two between meals and make sure to include all of the macronutrientsprotein, fat and carbs. Once you’re fueling the body correctly, your weight ends up where it should be.


Chronically undereating won’t help you lose weight, and can often yield the opposite effect as well as lead to nutritional deficiencies. In my experience as a dietitian, having a targeted number on the scale isn’t the best way to achieve weight loss or overall health.

Too often weight-loss goals stem from the desire to look like the extremely narrow version of what society deems as an ideal or acceptable body. In this day and age, we are slowly but surely recognizing the uniqueness of every body and that we are not all supposed to look the same.

What’s more, we know now weight alone is not a reliable indicator of health. With that being said, I’ve had much success reframing clients’ goals around health-promoting behavior changes. This could be eating more vegetablescooking more at homegoing for daily walksprioritizing sleep, etc.

Instead of weighing yourself to measure progress, try using non-scale goals like reaching for 2–3 servings of vegetables per day or checking in with how you feel — are you more energized and able to play with your children or keep up in that tough workout class? Focusing on this type of progress is much more positive, long-lasting and health-promoting.


Kelly Hogan, MS, RD is an NYC-based registered dietitian specializing in women’s health, sports nutrition and plant-based eating. She is passionate about helping people develop a positive relationship with food and their bodies, and uses a non-diet approach in her practice. When she’s not talking or writing all things nutrition, Kelly can be found running in Central Park – she’s run 11 marathons and counting! – cooking recipes new and old, handstanding at the yoga studio or hanging with friends and/or her rescue dog, Peanut.

My stretch pants are actually too big. 🙈 #onamission

Signing off,

Ray Marks #putyourmarksonfitness ✨

Say Bye-Bye To That Belly Fat

By: Ethan Bowman (Body Fit Boot Camp)

Want to make your belly fat vanish before your eyes? 

Uncomfortable fat around the stomach is one of the most common body frustrations that my new clients complain about. 

What’s tough is that losing body fat is a slow and steady process, rather than an instantaneous fix. 

However…after years of working at it, I have an extremely effective method for losing belly fat faster than ever, and I’d like to share it with you today…

Simple 2-Step Fat Loss. This deadly, fat-incinerating method fights fat simultaneously on two separate fronts for maximum effectiveness: your sugar intake and your high intensity workouts.

Fat Loss Step 1: This is the step that requires zero extra effort on your part! In fact all you have to do is NOT do something that you’re currently doing! You stop consuming refined sugar, in all its forms. This means no sodas, no desserts, no packaged snacks, no candy, no mocha lattes, NO SUGAR AT ALL! 

When you stop to evaluate your diet, it may be shocking to find out how much refined sugar has crept in. Nothing will contribute to fat gains as swiftly as consuming sugar, so it makes sense that cutting sugar out is the top must-do for shedding those unwanted pounds. 

It’s not necessary, or beneficial, to starve yourself during this time of rapid fat loss – you should fill in your diet with lean meats, vegetables, nuts and seeds as you cut out the refined sugar. Keep your metabolism high by fueling up on high protein, high fiber, low carb, and zero sugar foods whenever hunger strikes. 

Fat Loss Step 2: Here’s the step that requires some effort, but trust me when I say it’s worth it. You crank up the intensity of your workouts to a whole new level. 

Most people take exercise on with the slow and steady mentality – moving, pushing and pulling as little as possible while still “getting the job done”. I’ve got some news for you…if you still have belly fat to lose then the job wasn’t getting done.

If you can comfortably hold a conversation, hardly break a sweat or feel the same when it’s over as you did when it began, then you’re simply not pushing yourself hard enough while you exercise. 

Increasing the intensity of your workouts requires focused intent. You must go into the session with the goal of pushing your body to the limit. Remember, it’s a contained timeframe that will be over shortly, so bear down and deal with the discomfort. With practice you will learn to embrace the burn. 

Disclaimer: The safest and most effective way to crank up the intensity and effectiveness of your exercise time is to work with a qualified fitness professional.

Signing off,

Ray Marks #putyourmarksonfitness✨

4 Common Lunge Mistakes to Avoid


Lunges are a great lower-body exercise; they strengthen the glutes, quadriceps and hamstrings, though different variations emphasize certain muscle groups over others.

Unlike lower-body exercises like squats and deadlifts, where the stronger of the two legs can easily compensate for the weaker limb, lunges force each leg to take turns doing the brunt of the work. Working your legs separately can expose and correct any strength and stability imbalances between the left and right side, says Carol Mack, DPT, a certified strength and conditioning specialist and board-certified specialist in sports physical therapy.

However, to see any benefits from lunges, your exercise form has to be on-point. Here are the most common lunge mistakes Mack sees — and how to fix them.

It’s common for people to lunge with their feet too close to their centerline. “A lot of times, people will step too narrow and start to crossover, almost like they’re walking on a tightrope,” Mack says. But lunging on an imaginary tightrope not only makes it hard to balance, it also makes it hard to get the right muscles firing, while adding extra stress to the hips and knees, she adds.

The fix: Begin every lunge with your feet hip-width apart. As you step into a lunge, step the working foot in line with that hip — not in line with the other foot. “The feet should be hip-width apart at all times,” Mack says.

According to Mack, many people mindlessly step in and out of lunges. As a result, they don’t activate the right muscle groups (i.e., glutes, quads and hamstrings) — or even know what it feels like to engage these muscles. But, if you’re going to go through the trouble of doing lunges in the first place, you may as well score quality reps. “It’s quality over quantity,” Mack says. “If you can get sets of eight really good repetitions, that’s going to go a lot farther than lunging 20 times each leg and just going through the motions.”

The fix: Step into a lunge slowly and with control. Then, pause for 1or 2 counts before pushing back to the start. You should feel your glute and quadricep or hamstring (depending on which lunge variation you’re doing) firing throughout the movement.

Allowing your front knee to collapse inward when you lunge not only limits the effectiveness of the exercise, it also increases your chances of developing knee pain down the road (if you don’t have knee pain already).

The fix: As you lunge, make sure your front knee aligns with your shoelaces, Mack says. However, if you can’t lunge without your front knee falling out of alignment, weak glutes may be to blame. When you lunge, your glutes push your hips forward and rotate your working leg outward. But if your glutes are too weak to do their job, your upper leg and knee will likely collapse inward, according to Eliza Nelson, ACE-certified personal trainer and orthopedic exercise specialist. Your best approach to fixing this collapse is to incorporate more glute-focused exercises — like glute bridges, squats and banded lateral walks — into your exercise routine.

Another common lunge mistake is to let your front knee creep past your front toes. Doing so adds stress to your knee joint, which can cause knee discomfort or pain over time.

The fix: If your knee goes over your toes, your lunge stance may be too narrow, according to Nelson. Try widening your stance to ease the pressure, but take care not to shift too much weight onto the back leg in the process. If you let your front knee drift too far backward, you’ll increase the strain on your back knee, which can also lead to pain. “You should always be able to see the toes on your front foot,” Mack says, but if you start feeling a strain on the back knee, let your front knee drift forward just a touch.

Jump, squat and lunge your way to your lower-body strength goals with a variety of workouts available in “Workout Routines” in the app.

Beach workout 🏖

Signing off,

Ray Marks #putyourmarksonfitness ✨


The answer for most of us is probably no. But the good news is that drinking more water can have a number of positive health benefits, and it’s a great New Year’s resolution that you can easily stick to.

Before you hit the road to better hydration, here are a few water consumption facts that we’ve put together with the help of our friends at “A Healthier Michigan.”

How much water should I be drinking?

While this is a matter of some medical debate, a good goal for improving your daily water intake is to aim for eight, 8-ounce glasses per day. Other medical experts recommend drinking at least half of your body weight in ounces of water per day. For example, if you weigh 150 pounds, you should drink at least 75 ounces of water each day (that’s approximately four and a half 16.9 oz. Absopure water bottles).

Maintaining proper hydration is especially important around this time of the year, as the winter months also tend to be peak cold and flu season. Getting your daily-recommended amount of water every day can help keep your immune system running in tip-top shape.

How can you tell if you’re not drinking enough water?

When you start to feel thirsty, dehydration has already started. Dehydration can also cause fatigue, headaches, sleepiness and lack of concentration. Don’t wait for the symptoms to set in before you grab a glass of water. Instead, drink a glass during every meal (and a few more in between).

Be sure to keep tabs on your consumption too! For simplicity, use some of these water and food tracking apps.

What are some other ways to increase your water consumption?

Increasing your water intake isn’t just about how much you drink, it also includes what you eat. In fact, there are a number of healthy fruits and vegetables that are full of vitamins and antioxidants and also contain a lot of water.

Cucumbers, pears, celery, strawberries, tomatoes and grapefruit, among other fruits and vegetables, contain a high water content that can help you reach your goals.

There are plenty of good reasons to drink more water, and getting started is as easy as filling up a glass.

Signing off,

Ray Marks #putyourmarksonfitness ✨

I purchased this water bottle so I can up my water intake more. In the bottom, you are able to add fruit or veggies to your water.

Our Favorite Cardio: Jumping Rope

#tonedbabe #ntathlete

By Naturally Toned LLC

#Tonedbabes, did you know that Jumping rope can burn up to 1,000 calories per hour, making it one of the most efficient fat-burning workouts available.

Unlike other forms of interval training that are much more stressful on the body, Jumping rope has some awesome benefits. Such as it tones muscles throughout the entire body and develops lean muscles in all major muscle groups.

Of course, jumping rope optimizes conditioning and maximizes athletic skills by combining agility, coordination, timing, and endurance. Most importantly for you, it can help burn body fat.

Jumping rope is practical because, well, it is easy. Jump ropes are portable and inexpensive and can be purchased for less than $10. If you are at home and needing some cardio to do that is less impactful on your body, you’ve found it with a jump rope.

For your jump-rope program according to ISSA, start by jumping rope 30 seconds and resting 1 minute for 6 sets. Depending on ability, add 10 seconds per week or workout. Make it your goal to complete 6 sets of 3 minutes of jump rope, with a 30-second rest interval. When you are able to complete 6 sets of 3 minutes, body fat will have melted off and conditioning will be at a whole new level.

Signing off,

Ray Marks #putyourmarksonfitness✨

Jumping into a healthier lifestyle! ❤️

11 Ways to Prevent Weight Gain During Shelter-At-Home


As countries around the globe attempt to “flatten the curve” of the novel coronavirus pandemic, many of us are hunkering down in accordance with shelter-at-home orders. While losing weight is certainly still doable during this time, a smart goal to focus on instead is maintaining your current weight.

“It’s normal to feel high stress and anxiety in the face of so many uncertainties, and you might even feel tempted to go into survival mode and toss your healthy food and lifestyle choices out the window,” says Dr. Richa Mittal, a weight-loss specialist based in Frisco, Texas.

The good news: It’s possible to combat stress-eating and couch-sitting to maintain your weight and come out of this experience even stronger — you just need the right strategy.


Similar to when you’re focused on losing weight, “maintaining your weight requires keeping track of how many calories you’re putting into your body,” says Gerald E. Nissley, PsyD. One of the simplest ways to do that is to set a daily calorie goal and keep track of your intake of food and drinks with an app like MyFitnessPal. Even if you don’t log every day, regularly checking in can help you stay on track and make sure you’re not over- or under-eating to maintain your weight.2


Deviating from your typical routine during the pandemic can make your mood tank, but the reverse is true, too: Re-establishing a routine can help raise your spirits and ward off stress. Pro tip:Frame your day with a wake-upand wind-down routine, suggests Molly Carmel, a licensed clinical social worker. “This can bring comfort and normalcy at a time that feels so abnormal and uncertain,” she says. What’s more, getting enough sleep also helps keep your metabolism healthy, which can support your weight-maintenance efforts.

Creating healthy routines doesn’t have to be complicated. For example, consider a brief meditation or brisk morning walk to help energize you in the morning, and an easygoing stretch routine or hot bath to de-stress before bed.3


It’s no surprise following a consistent schedule of healthy eating and exercise can help you maintain your weight over time, according to a study in Obesity. “When you have a set schedule, you’re more likely to incorporate healthy routines and habits on a daily basis — and consistency gets you closer to your goals,” says Carmel.

On a paper calendar or with an app, schedule meal and snack times throughout the day. Then, set reminders to help take the guesswork of when you should be eating and use the alarm bell as a cue to log your intake.4


Another way to reduce stress and maintain your weight: Get moving at least once a day. “Our bodies crave movement and the feel-good endorphins that come with it,” says Carmel. As such, make it a point to put daily workouts on your calendar, too. With multiple YouTube videos, Instagram tutorials and free apps, there are plenty of ways to add variety to your new at-home workouts, she says.5


It can be a struggle to stick with your workout schedule if you don’t have someone to keep you accountable, so partner up with a friend for a FaceTime workout, suggests Dr. Mittal. Even if it’s only a text check-in before and after you workout, you’ll get some much-needed social connection, a mood boost and added motivation. Plus, research shows working out with someone can compel you to push yourself harder than you would if you were solo.6


Sticking with a healthy eating plan and exercise routine is especially difficult when so much is going on in the world. “Times are hard, so remember that you don’t have to manage this perfectly,” says Carmel. Rather than getting down on yourself when you skip a workout or consume extra calories, be compassionate with yourself. Remind yourself of the times you showed up to sweat it out and better controlled your portions in the past. Then, commit to getting back on track.7


Stress can threaten your weight-maintenance goals by dialing up cortisol levels which in turn can trigger cravings for comfort foods. The fix: Find ways to de-stress by soothing yourself and leaning on others, suggests Carmel. For instance, you might include diffusing essential oils and playing your favorite music, listening to a guided meditation or podcasttaking a walk outside (while social distancing, of course), reading a book or calling a friend or family member.8


During shelter-at-home orders, trips to the grocery store have to be more intentional, especially if you’re eating on a budget. Now’s the perfect time to cut down on processed foods and stock up on healthy staples like fresh and frozen fruits and vegetables as well as whole foods with long shelf lives like dry lentils and beans, recommends Mittal. Focusing on healthy eating choices and reducing temptations is more likely to help you maintain a healthy weight.9


In the midst of such high-stress times, some impulsive eating is to be expected, but you can plan ahead by stocking up on nutrient-dense, low-calorie snacks. Where and how you store your snacks can make a difference, too, says Nissley. For instance, if you know you’ll eat a bag full of chips or a package of cookies in no time, opt for pre-portioned snack packsinstead. “Keep them on an out-of-reach shelf or inside a cabinet instead of on your countertops or kitchen table,” suggests Nissley. This way, you have time to ask yourself first, “Am I really hungry?”10


To cut down on grazing and avoid reaching the bottom of the chip bag in one sitting, make it a point to only eat when you’re free of all distractions, says Dr. Mittal. That means shutting off the TV, putting your phone down and stepping away from your laptop before you sit down to eat. Eating more mindfully and engaging all five senses, helps you recognize when you’re actually full and prevents overeating.


“Any step in the right direction is a reason to pat yourself on the back,” says Carmel. Stick with your workout? Prepare a healthy dinner? There are plenty of non-scale victories that can indicate improvement to your overall physical and mental health. Make sure to take a moment to celebrate steps forward and acknowledge your progress.

Signing off,

Ray Marks #putyourmarksonfitness ✨

Which Body Type Are You & Should it Determine How You Workout?

By: FitOn


Have you been working your butt off trying to lose weight, tone your body, or kickstart your metabolism only to be disappointed with your results? If so, you are so not alone. So many people embark upon their health and fitness journey with big goals, and when things don’t go as planned, it leads to a world of disappointment. 

But, what if we told you that it may all have to do with how you are working out? Well, if you’re unfamiliar with the three different body types and how they determine how you should workout and fuel your body, keep reading. 

We are going to uncover exactly what you need to know about your specific body type and what this means for how you should be working towards your fitness goals so you can stop hitting roadblocks and start seeing results. 

The Three Different Body Types + Fitness & Nutrition Tips 

There are three different body types, ectomorph, endomorph, and mesomorph. Each have their own unique characteristics, so let’s take a look and see where you fit in. 

#1 Ectomorph

Ectomorphs tend to be long and lean. They often have a super speedy metabolism making it difficult to put on weight and muscle. 

Pro Fitness Tip for the Ectomorph

If you have an ectomorph body type, and you are feeling frustrated when it comes to trying to build muscle, it’s not necessarily anything you are doing wrong! Ectomorphs are naturally long and lean, and it just means that you may need to make some modifications to train your body into thinking that building muscle is the way to go. To help build muscle, try incorporating some strength training using light weights and resistance bands into your fitness routine. 

Pro Nutrition Tip for the Ectomorph

Since ectomorphs tend to have super fast metabolisms, consuming complex carbohydrates with plenty of healthy fat will help promote satiety, and adding plenty of clean protein into the diet is a great way to help support muscle growth. 

Lifestyle Tip

If your goal is to try to build muscle, and it’s something you struggle with, adding some collagen protein to a post-workout smoothie can make an excellent supplement choice. 

#2 Endomorph

Endomorphs are generally stockier with a wider build and have a slower metabolism than someone with an ectomorph body type. Someone with an endomorph build generally has more muscle and fat than ectomorphs. 

Pro Fitness Tip for the Endomorph

If you have an endomorph body type, and you are working out as a way to help promote weight loss, then aerobic exercises are going to be your new BFF. Aerobic fitness for those who an endomorph build can help with weight loss and can help fire up your metabolism. Get your daily sweat in with HIIT trainers Danielle Pascente and Katie Dunlop using FitOn

Pro Nutrition Tip for the Endomorph

With a slower metabolism, endomorphs will want to be a little extra mindful of when and what they eat. If you have an endomorph body build, focus on eating fewer carbs and getting plenty of clean proteins and healthy fats to fuel your body with energy and keep your metabolism reeved. 

Lifestyle Tip

As it turns out, we all really do need our beauty sleep, and for more than one reason. A lack of sleep can lead to food cravings and weight gain. In fact, a study found that a lack of sleep causes a higher likelihood of overeating and eating the wrong kinds of food. Strive to get at least eight hours of uninterrupted sleep per night to help support not only a healthy weight, but overall health as well. 

#3 Mesomorph

Those who have a mesomorph body type tend to have some characteristics of both an endo and an ectomorph. They may have a much easier time losing weight while also finding it easier to pack on muscle. 

Pro Fitness Tip for the Mesomorph

Mesomorphs generally don’t have to train as hard to see the results they want as compared to endomorphs and ectomorphs. If you have a mesomorph body type, you may want to consider adding a combination of things into your fitness routine to keep things fun and interesting! 

Pro Nutrition Tip for the Mesomorph

Since mesomorphs are sort of a balance between the two others, it’s no surprise that eating a well-balanced diet is the way to go here. Strive to consume balanced meals with a complex carb, a clean protein, and a healthy fat to support a balanced metabolism and to keep you full between meals. 

Lifestyle Tip

Since you may have characteristics of both an endo and ectomorph build, try to continue to reduce stress and get as much sleep as possible.

The Bottom Line

So, should your body type determine your workout? The answer is yes, but it’s not just a simple yes. Since no two people are the same, it is very possible that you may be a combination of body types, which means you will have to determine which types of exercise works best for you. While one person with an endomorph build may see best results with cardio exercises, someone else may lose weight faster with strength training. With health and fitness, there is never a one size fits all approach, so experiment with what feels and works best for you!

Signing off,

Ray Marks #putyourmarksonfitness✨

What body type am I? 🤷🏽‍♀️😁 I just train for all. 💪

Your 6-Week Belly Fat Blasting Walking Plan

By: Jessica Smith

Melt off belly fat faster with this progressive walking plan, created by Jessica Smith, a certified personal trainer and creator of the “Walk On: Walk Off Belly Fat 5 Days A Week!”program, that combines the power of interval training with the belly fat-blastingeffectiveness of walking.


When it comes to your walking pace, gauge your intensity on a scale of 1–10 — a 5–6 effort should have you breathing quickly, but still allow you to carry on a conversation easily. An 8–9 effort should have you breathing very heavily and able to answer yes or no questions only. Since your intensity varies with your personal fitness level, vary your speed and power to reach the recommended effort range for each walk.


This walk is steady but strong. After walking for 3 minutes at an easy pace to warm up, focus on maintaining a steady effort level of a 5–6 intensity until you’ve completed your session for the day (be sure to spend about 3–5 minutes walking at an easy pace to cool down, catch your breath and complete your walk).


Go the distance in less time with this interval walk! After walking for 3 minutes at an easy pace to warm up, begin repeating your HIIT interval sets (spend 3 minutes walking at a brisk pace, at an intensity of about a 5–6, power walk or jog at 1 minute at an intensity of an 8–9) until you’ve completed your session for the day (be sure to spend about 3–5 minutes walking at an easy pace to cool down, catch your breath and complete your walk).


It’s important not to over do it, and this active recovery walk is all about keeping a balance in your fitness routine. Plus, science has shown stress relief is a great way to help reduce belly-fat causing cortisol levels. This walk is all about enjoying the movement (stride at a comfortable 3–4 effort level). Take in your surroundings, focus on feeling good — try to be mindful of your breath and steps along the way.



Your walking time gradually increases each week to build up to the proven, belly busting total of 150–210 minutes of walking per week.

The main point is to make it work for you. If you’re already a regular walker, feel free to add additional time to your walk — or extra days if you feel up for more. You can also skip ahead to the weeks that contain more walking and simply repeat the schedule from there. It’s easy to switch the daily and weekly schedule as you see fit, just be sure to make it work for you. It’s also a great idea to cross-train with other activities such as strength training, stretching and other movement such as bicycling, swimming, etc., to avoid overuse injuries and continue to build strength and endurance.

Walk with good posture, keeping your abs drawn slightly in (you should still be able to breathe comfortably), with your shoulders back and chest wide. Drive your arms back and forth to help power up your pace.

Of course, it’s important to note that nutritionplays a vital role in the permanent reduction of belly fat. Consuming nutritious food in the right amount is important and some research also suggests adding foods that help fight inflammation to your diet may also assist losing deep abdominal fat, so be sure you are also pairing your walks with healthy meals for the best results.

Notes: Your total walk time can include your warmup and cooldown — or not — it’s up to you. If you have enough time, add the additional 6–10 minutes to gradually warm up for and wrap up your walks to your walk total for the day (if, for example, your HIIT walk is 15 minutes, you’ll really be walking for 21 minutes with a 3 minute warm up and 3 minute cool down). However, if you are short on time, include the warm up and cool down into your daily total, just don’t skip them — it’s important to ease into and wind down your walk properly.

Remember that you can always adjust your walk days and times as needed to make them work for your schedule. And don’t forget to keep challenging yourself during the plan — as you become more fit, work on pumping up your pace when appropriate to cover more miles in less time.


As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami. She now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit walkonwalkstrong.com to learn more about her fun, results-driven programs for all levels of exercisers.

Signing off,

Ray Marks #putyourmarksonfitness ✨

Yes…what she just said! 😎

How Much do You Really Need to Walk to Lose Weight?


Regardless of age or fitness level, a dedicated walking program coupled with proper nutrition can be an excellent way to lose weight. To do it right and reach your goals, you’ll need to make sure you’re walking far enough, at the right intensity and paying attention to your diet.

Here’s what you need to know and how to get started:


According to the American College of Sports Medicine (ACSM), individuals should aim to participate in a minimum of 30 minutes of moderate-intensity exercise per day or 150 minutes per week. While this can help you get on track in terms of cardiovascular fitness and combating other health conditions, if you’re looking to lose weight, you’ll probably want to do a little more.

For individuals who are obese and trying to lose weight, or anyone looking to keep the weight off, the ACSM recommends bumping this number up to 200–300 minutes per week (3.3–5 hours). Breaking this down, a one-hour walk 4–5 days per week will be sufficient to achieve your weight-loss goals. Any additional time you spend exercising on top of this adds to your overall calorie burn and fitness level.


Not all walks are created equal. It’s important to make sure your heart rate reaches a moderate-intensity level during your walk. According to the Centers for Disease Control and Prevention (CDC), moderate-intensity exercise is defined as an activity that raises the heart rate to 50–70% of your maximum heart rate.

If you decide to up the intensity — either by adding resistance training in the form of weights or including short periods of running — exercising at a vigorous activity level (70–85% of your maximum heart rate) requires the duration of your walk to be cut in half to achieve the same benefits. In other words, a 60-minute moderate-intensity walk is the same as a 30-minute walk/run at a vigorous intensity level.

The most accurate way to measure intensity level is to use a heart rate monitor, but you can also keep track of perceived exertion. On a scale of 0–10 (0 is sitting, 10 is the highest exertion possible), moderate intensity is a 5–6, and vigorous activity begins at 7.


Calculating and recording your daily steps, mileage, time and exercise intensity is all important when you’re trying to lose weight. But the last part of the equation — nutrition — is equally crucial. Logging your food intake with MyFitnessPal as well as your workouts can help you get a more accurate picture of the quantity and types of foods you’re consuming. That way you can make informed decisions regarding smarter portion sizes and where you can cut excess calories to find a healthy deficit that allows you to lose weight and keep it off.


Start by walking a little more than you normally do each day until you can do an hour or more 4–5 times per week. If you keep to a brisk pace and pay attention to your nutrition, you’ll set yourself up for effective weight loss.


Marc is a freelance writer based in Scottsdale, Arizona. He holds a master’s degree in writing from Portland State University and is a certified physical therapy assistant. An avid cyclist and runner of over 20 years, Marc contributes to LAVA, Competitor and Phoenix Outdoor magazines. He is the former cycling editor for Active.com.

This is good information to know. If you are like me, running is NOT my thing. I do enjoy HIIT cardio because the pain is quick and over quickly as well. 🥵 I do enjoy walking.

Signing off,

Ray Marks #putyourmarksonfitness ✨

~ Ray Marks ~