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Coming off GLP-1 after 12 weeks: what week 1 may feel like, how to adjust portions + protein, hydration support, and simple maintenance meals.

After 3 months on GLP-1, long-term eating looks simpler: balanced protein-first meals, flexible portions, hydration habits, and structure you can sustain.

Weeks 5–12 on GLP-1 feel steadier: appetite evens out, routines stick, and protein-first meal + snack ideas help you stay consistent.

Weeks 2–4 on GLP-1: build a steady rhythm with smaller portions, protein-first meals, gentle fiber, and hydration timing between meals (plus electrolytes).

A supportive guide to your first week on GLP-1, covering what to expect, how to eat small protein-forward meals, and simple habits that help you stay steady.

For individuals who have recently undergone bariatric surgery, adapting to post-surgical life is crucial for achieving long-term benefits. While the surgery can lead to significant weight loss and better health, patients must adopt strict lifestyle and diet changes post-surgery. Navigating the challenges of new eating habits and lifestyle adjustments can be challenging, but it is essential for patients wanting to maintain their health long-term.  Let's explore the key challenges facing post-bariatric surgery patients and examine how the Ideal Protein Alternative (IPA) Protocol can help them on their journey to a healthier life. Post-Bariatric Surgery Challenges While the surgery can be highly beneficial for those suffering from certain health issues, the surgery does present some key challenges for patients post-surgery. Because bariatric surgery reduces the stomach's size, this can alter the digestive process, and some patients may struggle with deficiencies in vitamins and minerals. Some common deficiencies include iron, calcium, vitamin B12, and vitamin D, which often lead to health conditions such as anemia, osteoporosis, and neurological issues. Therefore, it's essential to follow a diet rich in these vitamins and minerals and to eat in a way that maximizes their absorption to avoid nutritional deficiencies.  Another significant challenge patients often face is adapting to a drastically reduced food intake and a new diet, which can initially be overwhelming for many. Patients must consume smaller, more frequent meals high in protein and low in sugars and fats. This significant change can sometimes lead to food deprivation and difficulty in social eating situations as patients learn to navigate their new dietary restrictions. One of the most significant concerns for post-bariatric surgery patients is the potential for weight regain. Unfortunately, weight regain can happen if the patient reverts to old eating habits, does not follow the recommended dietary guidelines, or struggles with ongoing behavioral and lifestyle changes. How the IPA Diet Supports Post-Bariatric Surgery Patients The Ideal Protein Alternatives (IPA) Protocol supports post-bariatric surgery patients by focusing on high-protein, low-carbohydrate, and low-fat foods, which can be particularly beneficial in post-operative recovery and weight maintenance. The simplicity of the IPA Protocol meal plans and the availability of pre-packaged, portion-controlled foods help patients adhere to their dietary guidelines, making it easier to manage their new lifestyle without constant calculations or measurements.  Additionally, the availability of fortified shakes and snacks helps meet vitamin and mineral needs while avoiding overeating. The IPA Diet also discourages consuming saturated fats, trans fats, aspartame, monosodium glutamate (MSG), and genetically modified organisms (GMOs). These parameters help ensure individuals consume only high-quality, beneficial nutrients, enhancing the diet's safety and nutritional value.   Key Benefits of the IPA Diet for Post-Bariatric Surgery Patients Some of the most important benefits of the IPA diet include: 1. High Protein Intake The IPA Diet emphasizes protein-rich foods, recognizing their critical role in post-surgical recovery and muscle maintenance. High protein intake is vital for the body's healing processes, ensuring tissues repair efficiently and effectively after surgery. Protein also supports the preservation of lean muscle mass, which is particularly important for patients undergoing significant weight loss in a short period. Maintaining muscle mass helps with metabolic efficiency and improves physical strength and overall health. By prioritizing protein, the IPA Diet helps stabilize energy levels and aids in the quicker recovery of surgical patients, facilitating a smoother transition to normal activities. The varied protein sources in the diet, including lean meats, protein shakes, and other supplements, ensure that individuals have multiple options, making it easier to meet their daily protein requirements without monotony.  2. Controlled Carbohydrate and Fat Intake The IPA Diet moderates the intake of carbohydrates and fats, which is particularly beneficial for post-bariatric surgery patients. By reducing these macronutrients, the diet aids in managing blood sugar levels, which is vital for avoiding spikes and dips affecting energy and appetite. A controlled intake of carbs and fats helps minimize fat storage, supporting the primary goals of bariatric surgery—weight loss and maintenance. Additionally, this careful regulation of carbs and fats aligns with long-term dietary recommendations for bariatric patients, who must adopt permanent lifestyle changes to maintain their health post-surgery.  3. Structured Eating Plan The IPA Diet includes structured phases that help individuals adapt gradually to their new dietary habits. This structured approach is crucial for post-bariatric patients who need to adjust to a new way of eating and ensure they get the necessary nutrients without overloading their digestive system. For these individuals, the digestive system often requires a gentler diet due to its reduced capacity to handle large quantities of fats and carbohydrates. Focusing on limiting these components helps ensure the digestive process remains efficient, promoting better nutrient absorption and minimizing gastrointestinal discomfort. 4. Variety and Palatability The IPA Diet offers variety and palatability by providing a wide range of food options for different tastes and preferences while adhering to its high-protein, low-carb, and low-fat guidelines. At Nashua Nutrition, we offer many meal and snack options. These include high-protein shakes, pancakes, soups, puddings, and desserts like cheesecake and oatmeal. Our foods help patients stick to their diets without feeling deprived. These products are designed to be convenient and tasty, addressing common dietary challenges by providing enjoyable, healthy alternatives compatible with the dietary restrictions typical after bariatric surgery. Overall, following the diet helps patients get adequate nutrition, improve their metabolism, and effectively manage their new eating habits, helping maintain their long-term significant weight loss. What Are the Three Stages of the IPA Protocol? The Ideal Protein Alternative (IPA) Protocol typically involves three critical phases to lose weight and maintain muscle mass after events like bariatric surgery. Here's a brief overview of each phase: 1. Weight Loss Phase This initial phase focuses on substantial weight reduction. It involves consuming a diet high in protein and low in carbohydrates and fats to induce a state of ketosis, where the body burns fat for energy instead of carbohydrates. During this phase, participants primarily consume protein-based foods supplemented by vegetables and other IPA-approved foods. 2. Stabilization Phase Once the target weight is reached, the second phase helps stabilize the individual’s new weight. Carbohydrates and fats are gradually reintroduced into the diet in a controlled manner to balance the diet and maintain muscle mass while prioritizing high-quality proteins. This phase aims to adjust the body's metabolism to a new, sustainable calorie intake level. 3. Maintenance Phase The final phase is maintenance, which focuses on maintaining the weight loss and healthy habits developed in the earlier phases. This stage promotes a balanced diet that includes all food groups, aiming to sustain weight loss long-term. What Are the Four IPA Protocol Food Categories? The Ideal Protein Alternative (IPA) Protocol categorizes food into different groups to facilitate weight loss and maintenance. 1. Unrestricted These can be consumed in any quantity at any time. They usually consist of high-protein, low-carb items foundational to maintaining ketosis and muscle mass during the weight loss phase.  2. Restricted These are allowed in limited quantities, typically one to two servings per day, depending on the specific guidelines of the IPA Protocol. They might include higher-carb vegetables, whole grains, and certain fruits, which are integral for nutritional balance but could potentially slow down weight loss if consumed in excess. 3. 1-2 Per Week These foods are generally higher in carbs or fats and are restricted to one or two servings per week. This category helps manage cravings without significantly impacting the overall diet plan.  4. Not Protocol These foods should be completely avoided during the initial phases of the IPA Protocol. They typically include high-sugar, high-carb foods such as sweets, pastries, high-starch vegetables, and most fruits. Some of these foods might be reintroduced in moderation in later phases of the diet. Getting Started With the IPA Protocol You’ll need to carefully manage your diet post-surgery to support optimal healing. Initially, you'll be limited to soft foods to ease the strain on your healing stomach. Identifying the best protein sources and finding quality meal replacements will be critical to your IPA Protocol experience.  Identifying Allowable Sources of Protein Protein is a key nutrient for maintaining healthy muscle mass, especially after bariatric surgery when one rapidly loses weight. Including various protein sources in one's diet, such as lean meats, eggs, low-fat cheese, and tofu, is crucial as one adjusts to these changes. What Types of Protein Are Allowed on the IPA Protocol? Whey Soy Milk Isolate/Casein Pea/Plant What Types of Protein Are Not Allowed on the IPA Protocol? Wheat/Grains Dairy Meat Nuts Using Meal Replacements Meal replacements can be a great way to ensure you get the necessary nutrients during this time. It's essential to choose products compatible with the IPA Protocol and taste great, too. Nashua Nutrition offers a selection of IPA-compatible products for those recovering from bariatric surgery. Utilize the Nashua Nutrition IPA Protocol Calculator We recommend using our IPA Protocol Calculator to help you track your dietary intake and ensure you're following the protocol correctly. To quickly determine if a product fits the IPA Diet Protocol, you can simply enter the values for all criteria into the calculator. The calculator will identify the product's category: Unrestricted, Restricted, 1-2 Per Week, or Not Protocol.  You'll need to enter the following information about any product you're considering adding to your diet: Total Calories Fat Calories Protein Grams Carbohydrates Fiber Grams It’s also important to always check the label when selecting foods for your post-bariatric surgery diet to ensure they do not contain harmful ingredients such as Aspartame or Phosphoric Acid. Shop Nashua Nutrition’s Bariatric-Friendly Products Nashua Nutrition proudly offers a variety of bariatric-friendly products used by trusted physicians and weight loss clinics that can be delivered to your doorstep. Check out our selection today.

A party without some delicious snack mix is like a movie without popcorn – it just doesn't feel complete. Whether you're hosting a game night, a birthday bash, or simply having friends over, a well-made party snack mix can be the star of the show. But when you’re focused on weight loss, snacking unconsciously at parties can derail your progress.In this blog post, we'll take you through the steps to create the ultimate party snack mix featuring some of our favorite high-protein products. This recipe is easy to customize for your tastes and diet needs, with our many flavor varieties, the possibilities are endless!   Here’s What You’ll Need for this Ultimate High-Protein Party Mix Recipe Ingredients: Pretzels - https://www.nashuanutrition.com/collections/chips-pretzels-crisps/products/weight-loss-systems-snack-pretzel-twists-1-bag White Cheddar Crisps - https://www.nashuanutrition.com/collections/chips-pretzels-crisps/products/protidiet-protein-crisps-white-cheddar-7-box Party Mix - https://www.nashuanutrition.com/collections/chips-pretzels-crisps/products/weight-loss-systems-snack-party-mix-tasty-bites-1-bag Protein Puffs -https://www.nashuanutrition.com/collections/chips-pretzels-crisps/products/twin-peaks-ingredients-protein-puffs-garlic-parmesan-10-serving-container Soy Nuts or Mixed Nuts - your favorite varietyhttps://www.nashuanutrition.com/products/protidiet-snack-roasted-and-salted-soy-nuts-7-box Although a seemingly innocent snack, homemade party mix is often tossed in melted butter and seasonings before being baked at a low temperature. This is what makes it so delicious! But if you’re trying to save on calories and fat, you’ll want to eliminate this extra ingredient. And since many of our products are available in deliciously seasoned flavors, you won’t even miss the extra seasoning. How to Make this Ultimate High-Protein Party Mix For this recipe, you achieve a very similar taste by simply tossing all the above ingredients in a mixing bowl. Experiment with different ratios of ingredients that you prefer. For example, if you’re a BBQ lover, try using any of the suggested products in the BBQ variety. This high-protein party mix is sure to satisfy your snack craving, so keep these ingredients on hand this season! This fun and tasty snack is great for making your next movie or game night, packing in your lunch box, or bringing to a party where you might be tempted by lots of other unfriendly foods. Happy Snacking! Try these related products for a flavorful twist on a classic party mix: Peanut & Caramel Soy Snacks - https://www.nashuanutrition.com/collections/chips-pretzels-crisps/products/proti-thin-snack-caramel-peanut-soy-snacks-7-box BBQ Protein Crisps - https://www.nashuanutrition.com/collections/chips-pretzels-crisps/products/protidiet-protein-crisps-bbq-7-box BBQ Protein Puffs - https://www.nashuanutrition.com/collections/chips-pretzels-crisps/products/twin-peaks-ingredients-protein-puffs-mesquite-barbecue-10-serving-container Pizza Tasty Bites - https://www.nashuanutrition.com/collections/chips-pretzels-crisps/products/weight-loss-systems-snack-pizza-tasty-bites-1-bag Margherita Pizza Protein Puffs - https://www.nashuanutrition.com/collections/chips-pretzels-crisps/products/twin-peaks-ingredients-protein-puffs-margherita-pizza-10-serving-container 

Debunking the Top 10 Myths of the Keto Diet The Keto diet has taken the world by storm, promising transformative weight loss results. But with its rise in popularity, a slew of myths has emerged, leaving many confused and overwhelmed. If you're considering the Keto path to shed those extra pounds, it's crucial to separate fact from fiction. Let's dive deep into the top ten myths surrounding the Keto diet.   In your Keto journey, it's essential to make informed choices. For those eager to embark on this transformative path, check out these Keto-friendly products to kickstart your journey. Myth #1: The Keto Diet Is All About Protein Contrary to popular belief, the Keto diet isn't about loading up on protein. It's a high-fat, low-carb regimen with a moderate protein intake. This balance is vital to push your body into ketosis, where it uses fat for energy instead of carbs. Myth #2: Eating Fat Melts Away Body Fat It's a misconception that simply eating fat will melt away body fat. The Keto diet emphasizes fat to ensure your body has an energy source in the absence of carbs. It's the state of ketosis that encourages your body to tap into its fat reserves. Myth #3: Keto Equals Ketoacidosis Many confuse ketosis with ketoacidosis, a dangerous condition. While both involve raised ketone levels, ketoacidosis is a medical emergency seen mainly in type 1 diabetics. In contrast, ketosis is a natural state the body enters when food intake is low.   Myth #4: Saturated Fat Is a Heartbreaker Recent research has debunked the myth that saturated fat is the sole villain for heart health. While it's essential to choose healthy fats on the Keto diet, factors like inflammation, stress, and overall diet quality are equally crucial.   Myth #5: Keto Leads to Nutrient Deficiency With proper planning, the Keto diet can be nutritionally rich. Prioritize whole foods, leafy greens, and quality protein sources to ensure a balanced diet.   Myth #6: Keto = Constipation While some experience constipation when transitioning to Keto, it's not a given. Stay hydrated and include fiber-rich low-carb veggies to keep things moving.   Myth #7: Keto Is a Short-Term Diet Many believe Keto is a quick fix. However, numerous individuals have adopted it as a long-term lifestyle, reaping sustained benefits like improved energy and mental clarity.   Myth #8: Keto Is Expensive While some Keto products can be pricey, many affordable options fit the diet perfectly. Planning and smart shopping can make Keto budget friendly. Myth #9: You Can't Exercise on Keto Another misconception is that Keto saps your energy, making exercise impossible. On the contrary, once adapted, many find they have more stamina and endurance on Keto.   Myth #10: Keto Is Just Another Fad Diet With its roots in medical research and countless success stories, Keto is here to stay. It's not just another fleeting trend but a scientifically backed approach to health and weight loss.   Benefits of the Keto Diet Weight Loss: One of the most celebrated benefits of the Keto diet is weight loss. By burning fat as a primary energy source, many individuals find it easier to shed those extra pounds. Enhanced Energy: Once past the initial transition phase, many Keto dieters report a steady surge in their energy levels, without the crashes associated with high-carb diets. Mental Clarity: The brain loves ketones! Many people on Keto report enhanced focus and clarity, making it easier to tackle daily tasks. Stable Blood Sugar Levels: By reducing carbohydrate intake, the Keto diet can help stabilize blood sugar levels, which is especially beneficial for those with type 2 diabetes. Improved Heart Health: Contrary to popular belief, the Keto diet can improve heart health by increasing the levels of 'good' HDL cholesterol and reducing 'bad' LDL cholesterol. Getting Started with Keto Understand the Basics: Before diving in, understand what Keto is all about. It's a high-fat, low-carb diet that shifts your body into burning fat for energy. Plan Your Meals: Start by planning your meals. Focus on high-fat, low-carb foods. Include plenty of vegetables, lean meats, and healthy fats. Stay Hydrated: Drink plenty of water. As your body transitions into ketosis, it's essential to stay hydrated to help flush out toxins. Watch Out for the 'Keto Flu': As you start, you might experience the 'Keto flu' – a group of symptoms that can include headaches, fatigue, and irritability. It's a sign your body is adjusting, and it's temporary. Supplement Wisely: Consider supplements to ensure you're getting all the essential nutrients. Magnesium, Vitamin D, and Omega-3s are good places to start. Explore Keto-Friendly Products: To make your journey smoother, explore Keto-friendly products on Nashua Nutrition. From snacks to meal replacements, they have a range of products to keep you on track.   Remember, diets aren't universal. Your health conditions, goals, and individual needs dictate what's best for you. Always consult with a healthcare professional before making dietary changes.   Stay informed, stay inspired, and here's to a healthier you!  

As summer approaches, we offer a refreshing take on high-protein, non-alcoholic beverages, or mocktails, that align with your health goals. Mocktails are creative, flavorful, high-protein and healthful alternatives to traditional cocktails.

In today's modern age of an on-the-run society, where it is sometimes impossible to sit down for a meal, it becomes challenging to get enough nutrition that our body requires. Finding high-protein foods can also be difficult in this artificial ingredients world, but we’re here to make it a little easier. Whether you are searching for nutritious and healthy snacks, on-the-go options to sustain yourself, or easy-to-consume high-protein foods while exercising, traveling, or working; you are at the right place. You have heard the term before - Protein Bars. The emergence of protein bars is genuinely commendable. Protein bars are everywhere, like a mobile network. They're calling your name from the grocery store, local cafe, petrol pumps, office spaces, college campuses, gyms, flights, etc. They seem to be too convenient as well as healthy snack ideas to have while traveling, working, or as a post-workout snack to boost yourself. Yet they are not and best thing; they have a long shelf life. Why Protein Bars only? In the market, you will find the most unhealthy protein bars available. Most are loaded with added sugar, artificial flavors, low-quality protein, saturated fat, and unhealthy preservatives. Not all protein bars are created equal, and finding the best one to suit your needs and preferences can be challenging. So how do you decide the protein bars which are worth it? Following are the factors you should focus on while opting for the best protein bars: They should have a perfect balance of protein, fiber, and healthy fats to satisfy you. They should contain nuts, whole grains, butter, and fruit. It is crucial to be calorie conscious. Make sure your protein bar contains 130-400 calories of the total calories. Do your best to avoid added sweeteners and look for the sweetness from whole food ingredients such as dates, goji berries, apples, & other fruits. Prefer high-quality protein sources in bars, such as whey protein isolate, pea protein, brown rice protein, egg whites, nuts and seeds, fava bean protein, hemp protein, almond butter, peanut butter, and grass-fed meats. Fats are significant for the body to soak nutrients and to help you keep satiated. Hence, ensure that your protein bar contains healthy fats such as almonds, nuts & seeds, etc., rather than those vegetable oils, and make sure it’s in moderation as nuts, while healthy, carry loads of nutrition in small amounts and a portion is key. The following are our top picks of NASHUA NUTRITION's protein bars that deserve a spot in your pantry. They are not perfectly aligned with our shared recommendations, but they are still the healthiest protein bars from our store when you're in a pinch. Hence, we suggest sticking to the above recommendations as much as possible. After discovering the best of the best from our store, here are those - Luscious & crispy, our Caramel Crunch HealthSmart Protein Bars are top-selling and taste very similar to a Nestle's milk chocolate crunch bar. With delicious caramel and crispy nuggets wrapped in rich chocolate, this HealthSmart protein bar is best as a healthy breakfast and meal to grab, whether on the go or working in an office. The Nutrition Facts: This HealthSmart Protein 1 Bar (42g) will give 170 calories, 6 g total fat (4.5 g saturated fat), 5 mg cholesterol, 85 mg sodium, 16 g total carbohydrate, 8 g sugars, & 15 g protein. Please visit our product page for more information. Unlike many low-carb snack bars, our Peanut Butter and Smooth Caramel Crisp ProtiDiet Protein Bars are best to consume as an on-the-go healthy meal and a healthy breakfast idea when leaving for work or class. If you want to taste an incredible combination of crispiness and smoothness while meeting all your protein needs, you've met your ideal match with our Peanut Butter and Smooth Caramel Crisp Bars. Superbly chewy, crunchy, and tasty! The Nutrition Facts: This ProtiDiet Protein 1 Bar (43g) will give 150 calories, 5 g total fat (3 g saturated fat), 5 mg cholesterol, 260 mg sodium, 17 g total carbohydrate, & 15 g protein. Please visit our product page for more information. With creamy peanut butter and rich chocolate, this Peanut Butter - HealthSmart Protein Bar packs in a respectable amount of muscle-maintaining protein, low calorie, and low sodium. It has been chosen as a delectable healthy snack due to the ideal balance of nutrition and taste. A mouth-watering experience that will keep you on track for your weight loss goals! You would never guess that this bar contains only 8 g of sugar. The Nutrition Facts: This HealthSmart Protein 1 Bar (40g) will give 170 calories, 8 g total fat ( 3 g saturated fat), 5 mg cholesterol, 95 mg sodium, 12 g total carbohydrate, & 15 g protein. Please visit our product page for more information. Most protein bars contain only 6-12 gm of protein per bar, but our Lemon Proti-Thin Protein Wafer Squares are more substantial by offering 15 grams of protein per square. You'll taste lemon meringue with a wafer crust and a light chocolate finish. With a rich indulgence of taste and a crazy good diet treat, this healthy snack square is guaranteed to satisfy. The Nutrition Facts: This Proti-Thin Protein Wafer 1 Square will give 200 calories, 10 g total fat (6 g saturated fat), zero cholesterol, 95 mg sodium, 13 g total carbohydrate, & 15 g protein. Please visit our product page for more information. Which healthy protein bar are you going to try? Always check for nutrition labels and secret ingredients when buying healthy protein bars. Also, we suggest sticking with the protein bars when you are in a hurry, the most nutritious and fast-n-easy meal option to satisfy your stomach.

Breakfast is the most important meal of the day! So, fill it with high protein and nutrient rich foods, that’ll give you enough energy to complete you day. Here are 6 quick protein packed breakfast ideas that will leave you satisfied. 

We all know when trying to lose weight, pesky cravings can make it difficult. You might find yourself snacking frequently or eating larger meals. Here are 7 foods that can suppress your appetite and help you achieve your weight loss goals. 

After you have weight loss surgery, it’s important to make sure you eat the right foods to avoid putting on weight again. Here are 6 foods for post weight loss surgery to make sure you get the proper nutrients that help maintain a healthy, functioning body.

A new year is starting, so it’s a great time to set weight loss goals. Apps offer a convenient way to track your progress and get the help you need on your weight loss journey. Here are the top 5 apps.

The holidays are always filled with yummy and oh-so-tempting treats. Check out these 6 substitutions to make your holiday recipes healthier, but still delicious.

Walking is an amazing and simple way to see results in your weight loss journey. Learn 4 reasons why getting those steps in each day can benefit your health.

It’s time to stock up on snacks, on-the-go meals, and vitamins to keep you and your family fueled up and healthy this school year. We’ve compiled a back-to-school shopping list full of healthy, delicious, but also affordable items.

The keto diet has become increasingly popular, and for good reason! Find out how it can help shed pounds and reduce body fat.

What you eat is such an important part of your health journey, but so is fitness. Whether you’re a beginner or not, there’s a workout for you. But where do you start? Here are some questions to consider when discovering a workout. What do you enjoy? While a workout should be challenging, it should also be motivating. If you’re someone who loves the outdoors, mountain climbing or outdoor runs may be the right fit for you. But, if you’re not into nature and the outdoors, there are also plenty of indoor workouts you can try. Same goes for when you work out…if you’re a morning person, a 5 a.m. run may be what best motivates you and starts your day off right. Others may prefer a post-work, nighttime sweat session, and that’s OK too! If you’re considering joining a gym, consider what sort of amenities it may offer besides the tried and true treadmill or weight machines. If you like to work out alone, it might be best to hit the gym when it's less crowded. If you enjoy group classes, then find a studio with a variety of them and try a few to see what you enjoy. Some prefer more specialized memberships like yoga, barre, or spin studios. It’s all about what is enjoyable and challenging for you. What are your concerns? Do you have an injury? Have you had surgery? You can still workout! You may just need to apply some modifications to your movements. And be sure to consult your doctor to make sure you don’t overdo anything or further injure your body. Also, it may help to work with a trainer to make sure your form and function are good to prevent injury and ensure you see the results you’re hoping for. What are your goals? Do you want to tone up? Burn the most fat possible? Increase your endurance? A well-rounded fitness routine is ideal. Even if your primary goal is to burn fat, many make the mistake of only incorporating cardio, but when you add some strength training into the mix, that more toned, lean muscle actually helps burn the fat – making those cardio workouts that much more effective! While you can make cardio your focus, don’t forget to add in a strength training workout or incorporate weights a couple times a week. The same goes for building muscle. While more isolated, muscle burning movements are what will bulk muscle strength, be sure to get that heart pumping with a quick round of jumping jacks or mountain climbers. But don’t overdo it! While you want to get your heart rate up, you don’t want to overexert yourself (or your muscles) before the hard works begins. Do you have a particular area you want to work on? Want to tone your triceps? Or work on your abs and core? YouTube is a great place to start for some free exercises for any focus area. There are lots of movements you can incorporate to reach your goals at any skill level. What’s your current activity level? You can’t go from zero to 100 in a day. Going too hard too fast in a workout routine can lead to burnout or injury. If you’re mostly sedentary during the day, start small with a walk around the block, choose a parking space further away from the grocery store, or use the stairs instead of the elevator. Once you’ve started incorporating a few of these small steps into your day, you can build upon it and challenge yourself more and more. A workout should help burn calories and fat, and you’ll probably work up a sweat. But if you have trouble breathing or feel lightheaded during a workout, scale back and adjust appropriately. Listen to your body and go at a pace that feels right to you; in time you can push yourself as you develop more endurance. If you've been part of a gym or ever felt a little intimidated, you’re not alone! You can start simple with a walk around the neighborhood with a friend, or try local, outdoor group activities such as a sunrise yoga or hiking some local nature trails. Here’s a tip for you: Join a local Facebook group to find out about some fun activities to try or start your own and ask others to join. Are you ready to start your fitness journey? Still not sure where to begin? Take your first step today. Our program may be right for you! It includes nutrition and fitness help without all the gimmicks – Just ReZults!

The keto diet has become a popular and successful lifestyle for many. Here are a few of our top keto-friendly products to give a try.