What Is The Keto Diet

You’ve tried diet after diet and can’t seem to lose weight. It could be that your body has hit a plateau and you need something to kick your weight loss into high gear. One “diet” that is doing just that is the keto diet. This high-fat, low-carb diet is taking the nation by storm.

What Is The Keto Diet

Unlike other low carb diets on the market today, the keto diet is not a “fad”. Researchers have conducted many studies on its effectiveness and risks to patients. The results find it to be a healthy weight loss option if followed for a short time.

The “diet” itself is easy to follow. The low-carb, high-protein food intake put your body in a state of ketosis. This means that your body becomes efficient at burning fat. When a personal eats carbs, they convert into sugar and our body uses that sugar as fuel. When the body is in a state of ketosis, there are no sugars to use as fuel. Instead, the body turns fat into ketones and uses them as fuel for the brain and other organs. Ketones are produced in the liver.

When carbs convert to sugar in the body, this affects our blood glucose levels. For people with diabetes, major alterations in blood glucose levels can have serious consequences. When you stop eating carbs, your body naturally lowers your blood glucose levels.


What You Need To Know To Get Started

When you change the way you’re eating, your body will need some time to adjust. During the first couple of weeks, you may notice a decrease in energy levels, increased hunger, and sleep issues. You may also notice a big difference in the number on the scale. Don’t be alarmed! The majority of weight loss at the beginning of any diet is water weight. You may find that your weight loss will be more consistent after the first few weeks of the keto diet.


Foods to Avoid

The main foods to steer clear of are grains, starches, fresh fruit, beans, and root vegetables. These foods either contain sugars or break down into sugar in the body. With excess sugar in the body, you won’t burn fat as easily and may have trouble losing weight.


Keto Approved Foods

  • Meats- Unprocessed, all natural meats are a must on this diet. The goal is to consume moderate amounts of protein with a high-fat content. This doesn’t mean you are able to eat large amounts of meat. Eating too much protein can also lead to excess levels of sugar in the body.
  • Seafood- Eating fish is a great way to load up on healthy fats. Look for wild-caught cuts of fish such as salmon or tuna. Make sure you stay away from breading that contains carbs.
  • Eggs- Eggs are a great source of protein. You can serve them in a variety of different ways and with different toppings. One serving of protein equals two eggs.
  • Fats- The biggest difference in the keto diet and others is the amount of fat you can consume each day. You can use things like butter and oils for cooking. Sauces such as mayonnaise or sour cream are acceptable on this diet. Avocado is another example of a healthy fat.
  • Vegetables- Any vegetable that grows above ground is O.K. to eat. Vegetables such as lettuce, squash, zucchini, and tomato would be great options. They can be eaten raw or cooked with butter and oil.
  • High Fat Dairy- Not only can you eat butter, but things like heavy cream and cheeses are allowed on the keto diet. High-fat yogurts are another good option, but watch out for sweetened varieties. Avoid drinking milk because it contains large amounts of sugar.

Even with eating high-fat foods, people are losing incredible amounts of weight. A keto diet is a great option for extremely overweight individuals or those with diabetes. It is not a diet that should be followed long term. Studies have not been able to determine if there are any health risks associated with the keto diet after long-term use. Always seek the advice of a health professional before starting any new diet plan.

MRT Diet In Action – Milk, Soy, Dairy, and Corn Free

We have seen some results from the MRT test before, but this one client takes the preferable gluten free, soy free, dairy free and corn free cake.

Their MRT food sensitivity results came back having issues with Milk, Soy, Gluten, and Dairy. Their initial reaction was, there is no way I can eliminate these foods from my diet. We reminded them it is only for three to six months but to think of it as not removing but replacing your favorite meals.

Most people eat around 30 different items anyway. We all love a hamburger and fries, pizza, ice cream or even a beer. We need to focus on what we can eat versus what we can’t and fill in the rest. Plus, you don’t know if you hate something until you try it.

All meals need to have a protein, a carb, a fat and a fiber. That is the goal to strive for eventually. For now, we throw that out the window and focus on compliance. Let’s look at the four main issue we will face in planning their meals.

Proteins they can have;
Chicken, Fish, Pork, Eggs, Beans

Gluten-Free is easy nowadays. Pretty much any gluten items can be replaced with a Gluten Free option. Check if it has corn in it. Always the safe bet is to do some rice-based Gluten Free item.

Dairy is also easily replaced with Almond milk, Rice Milk or Coconut milk

Soy is something you will need to check the labels as it is more of an additive rather than the main focus.

All of these are in your basic process foods so you will need to be diligent and read labels for the first month you are on this diet to get used to finding the things you can use.

So what would a weekly meal plan look like for a client with all these issues? As you can see, it is not that bad.

Each day we will break things down for Breakfast, Lunch, Dinner and two snacks. We like to follow the formula of five meals a day. When planning meals, always start with your protein first.

B: Scrambled Eggs with Sausage and Spinach (use earth balance soy free butter or coconut butter for the skillet)

S: Utz Potato Chips

L: Chicken Salad With Hard Boiled Egg

D: Chicken and Brown Rice with Veggies

S: Almond Milk ice cream

B: Rice Chez cereal with Vanilla Almond Milk

S: Gluten Free cookies

L: Hardboiled Eggs, Utz Potato Chips, and Hummus

D: Fish and Brown Rice with veggies

S: Coconut Milk Ice Cream

B: Scrambled Eggs with bacon and spinach (use earth balance soy free butter or coconut butter for the skillet)

S: Sea Salt Grain Free Tortilla Chips(Siete) with Guacamole(Wholly Guacamole) or hummus

L: Canned Chicken on Toasted Gluten Free bread

D: Pulled pork with BBQ(Just check your BBQ sauce label)

S: Gluten Free, Dairy Free Chocolate bar (Enjoy Life Gluten-Free, Dairy-Free Ricemilk Chocolate)

B: Rice Crispies cereal with Vanilla Almond Milk

S: Rice Cakes

L: Bacon on Toasted Gluten Free bread with Utz Chips

D: Baked potato, bacon bits and butter with veggies(use earth balance soy free butter)

S: Gluten Free cookies

B: Scrambled Eggs with Sausage and spinach (use earth balance soy free butter or coconut butter for the skillet)

S: Utz Potato Chips

L: Chicken on Toasted Gluten Free bread with Utz Chips

D: Rotisserie Chicken and potato with veggies

S: Rice Milk Ice Cream

Other Breakfast options: Gluten Free pancakes or waffles.
Other Lunch options: Dinner leftovers
Other Snack options: Rice Chips
Other Dinner options: Gluten Free Pasta, Pork tenderloin

We would love to hear from you. Leave your other food suggestions in the comments. We can add them to our list.

Is Milk Bad For You?

For years, milk has been a vital part of a balanced diet. It is a major source of nutrients, such as calcium and vitamin D. But is it good for you? Even with its widespread popularity, many researchers don’t think it is.


The History of Milk

Cows have been the biggest source of milk for thousands of years. In the early 1600’s, the first dairy cows came to North America. The milk from these cows made things such as butter and cheese and was also consumed by the farmer’s who raised them. While drinking fresh milk was somewhat safe, many people developed illnesses from it.


Louis Pasteur and the Pasteurization Process

With the inability to store milk properly, it was quick to spoil. One man, Louis Pasteur, had a big part in how milk gets stored and distributed. Louis was a French microbiologist. In 1862, he conducted the first pasteurization test. Pasteurization is the process of heating milk to between 63-72 degrees Celsius. It is only under this heat for a few seconds before cooling. This process destroys the dangerous bacteria in milk.


Homogenization of Milk

In 1917, the process of pasteurization became mandated by the US government. This ensured the milk was safe to drink. The mandate also allowed for its transportation and storage in grocery stores. A few years earlier, in 1899, the milk homogenizer got its patent. This process breaks down large fat globules found in milk. It prevents the cream from separating and rising to the top. This process gives milk its almost creamy consistency.

Milk goes through many different processes from cow to consumer. You would think all the nutrients would be lost in the process. But, that isn’t true. Studies have shown that there is no significant decrease in the nutritional value of milk after these processes.


Milk in the Media

Milk gained its popularity as a nutrition source by the use of advertisement. In the 1930’s, President Franklin D. Roosevelt started a new deal for the Works Progress Administration. The WPA gave artists, writers, and educator’s jobs-creating advertisement posters for milk. The hope of the WPA was that it would pull the US out of the Great Depression.

Marketing milk didn’t stop there. In 1993 the first “Got Milk?” campaign got its start. Many different celebrities were involved in the campaign. They proudly wore a milk mustache for TV and magazine ads. The “Got Milk?” slogan became a Federal trademark, making this campaign the most successful in history.


7 Reasons Milk Is Bad For You

Although milk is a great source of many nutrients, it’s not the best for you. Many years ago, the FDA approved a bovine growth hormone that is given to the dairy cows. This hormone helps to increase milk production in animals that take it. This growth hormone can show up in the milk we drink. This hormone and other factors are what make milk bad for you.


  • Milk can cause allergies due to the hormones and additives it contains. Some people are unable to drink milk without getting an upset stomach or severe bloating.
  • Many people have developed Lactose intolerance because of regular consumption of milk.
  • High intake of calcium has been shown to increase your risk of certain cancers.
  • With the addition of growth hormones, more people are seeing an increase in breast tissue. Men, women, and even children are showing abnormal breast growth.
  • Drinking too much milk can cause unwanted weight gain. That is especially true if the milk contains sugars from artificial flavors.
  • Some studies have shown that drinking large amounts of milk can increase your risk of osteoporosis. Osteoporosis is a condition involving your bones.
  • Another aggravating side effect of drinking milk is an increase in acne of both the face and the body.


Sources of Calcium That Aren’t Milk

With all the potential side effects of milk, many people have stopped drinking it. Calcium is vital to bone health. If you’re not consuming milk, you need to find other ways to get enough Calcium. Some alternative sources are:

  • White beans
  • Canned salmon (with bones)
  • Orange Juice and Oranges
  • Almonds and Sesame Seeds
  • Tofu
  • Dried Figs
  • Oatmeal


Many companies have also started producing alternative kinds of milk such as almond and soy. There are many different options for getting the same amount of Calcium as you would with milk. And, you don’t get all the harsh side effects.

Top 5 Supplements For Men Over 40

Aging is a process that can’t be avoided. Even the most active, healthy men find themselves facing more health problems after the age of 40. The good news is there are many supplements on the market to counteract the effects of aging. Listed below are the top 5 supplements for men over 40.


Omega 3


As men age, they are at an increased risk for heart disease and other heart-related issues. Taking a daily Omega 3 vitamin can greatly reduce these potential threats. Omega 3 helps lower blood pressure and triglycerides. High levels of these put a person at an increased risk of having a heart attack. They also help reduce the risk of blood clots and clogged arteries. The recommended dose for a healthy adult male is about 1,000 mg per day.





One supplement that’s not well known, but important to the health of men over 40, is Boron. Boron helps balance male hormones by increasing testosterone. As men age, testosterone levels fall, causing problems with the prostate. When taking Boron each day, you can lower your risk of prostate cancer. It has also been shown to increase bone strength and cognitive function. The recommended dose of Boron is around 3 mg per day.





During the aging process, the cartilage between our joints can deteriorate. This deterioration causes pain and stiffness in the joints. Taking Glucosamine every day can reduce joint pain and stiffness. It is often compared to an extra strength ibuprofen, but its effects are longer lasting. If you are allergic to shellfish, you should not take Glucosamine. One of the ingredients used in this supplement is shellfish. The recommended dosage is around 1500 mg per day.



Vitamin E


Vitamin E is one of the most beneficial vitamins for men over 40. It helps slow the effects of aging and improves athletic performance. It can reduce the risk of certain eye diseases, heart disease, and cancer. Taking vitamin E every day can also reduce your risk of Alzheimer’s disease. The recommended dose of Vitamin E is 15-20 mg per day.



CoEnzyme Q10 (CoQ10)


For men over 40, energy levels aren’t where they used to be. CoQ10 is beneficial because it helps to increase energy levels. It also helps fight the aging process. CoQ10 supplements are composed of free-radical antioxidants that also fight other diseases. It can also help fight neurological disease, heart disease, and lower your blood pressure. The recommended daily dose of CoEnzyme 10 is 60-100 mg per day.



For men over 40, the threats of aging don’t have to become a reality. Adding at least one of these supplements to your daily routine can greatly improve your health. Make sure to speak with your doctor before starting any supplements. The daily dosage may be different if you have health issues or sensitivities.

How Much Water Should I Drink A Day?

Water is an essential component of our daily lives. The human body is roughly 60 percent water. Without water, our bodies would suffer. Exactly how much water we actually need each day can be a rather confusing topic. For years, it has been the recommendation to drink 8 glasses of water per day. This recommendation doesn’t take into account activity level, age, or weight of the person. The amount of water you should consume each day depends on many different factors.


Calculating Water Intake


The easiest way to calculate how much water you should drink each day is by multiplying your current weight by 67 percent. This number will be your baseline for water intake each day. So, for example, if you weigh 160 pounds you should consume 107 ounces of water each day. That breaks down to roughly 13 cups of water a day.


There are other factors that come in to play when talking about water consumption each day. If you live in an area with a hotter than normal climate, you should increase your water intake. Anyone that is active during the day should also increase their water intake. A general rule is to add 12 ounces of water for every 1 hour of physical activity. Women who are breastfeeding or pregnant should also increase their water intake.


Even children need a certain amount of water each day. Children ages 4-8 should drink an average of around 5 cups of water each day. That number increases to 7-8 cups of water daily for children ages 9-13. Children ages 14-18 should drink 8-11 cups of water daily. If a child is physically active during the day increase their daily total by 1-2 cups.


Benefits of Drinking Water


With so much of our body comprised of water, it is critical that you consume the appropriate amount each day. Water helps our bodies regulate temperature, flush out waste, and lubricate our joints and organs. Water helps our skin by decreasing wrinkles and blemishes, making you look younger. Another benefit of water is how it aids our digestive system. Drinking enough water will decrease your risk of constipation and kidney stones.


Risks Associated With Water Consumption


Not drinking enough water increases your risk of developing dehydration. This can cause fatigue, constipation, mood changes, and kidney stones. People with dehydration may also feel weak. When you feel thirsty, that’s usually a sign you need to increase your water intake. If you don’t treat dehydration early on, it could mean I.V. fluids or hospitalization to get better.


Drinking too much water also poses a risk to the human body. Hyponatremia is a condition caused by consuming too much water in a short period of time. This condition can cause seizures, headache, confusion, and even coma. Hyponatremia is not a common condition. Marathon runners and small children are the most susceptible to the effects of Hyponatremia.


Consuming water daily is beneficial to your health. If you don’t like the taste of “nothing”, try adding fruit or lemon juice for flavor. Water doesn’t only come in the form of a drink. Some foods such as melons or cucumbers contain water also. If you can’t drink the recommended amount of water each day, always remember to drink when you feel thirsty.







Best Probiotic For Women Over 40

Bloating, Gas, Constipation. These pesky symptoms always seem to show up at the worst times, often after a heavy meal. They can also signal that your gut is in serious need of some TLC. One way to increase your gut health is with a daily probiotic. But, before you run out to buy a probiotic, you need to understand what they are and how they help.

Gut Health

All the bacteria living in your gut, both good and bad, make up your “gut flora”. These bacteria are beneficial for proper gut function. Your gut flora helps digest food, prevent illness, and reduces allergies. Problems with your gut develop when there are too many of either type of bacteria. These problems can include bloating, constipation, or diarrhea.

A bad gut doesn’t only show up in the form of digestive problems. If you’ve noticed a decrease in your brain function that can also be a sign your gut is out-of-whack. Certain skin conditions, such as acne and dermatitis, are also linked to bad gut issues. Maintaining a balanced gut flora is key to a healthy digestive system.

Benefits Of Taking A Probiotic

Taking a probiotic daily can help increase the number of good bacteria in your gut. These good bacteria are found in foods and in certain supplements. Some yogurts contain live cultures of the good bacteria. Milk containing Lactobacillus acidophilus also has live cultures of healthy gut bacteria. Many stores carry supplements containing probiotics that you can purchase over the counter.

As women age, they are more susceptible to certain health issues, especially osteoporosis. The good news, for women over 40, is many of the probiotics you find today contain other vitamins as well. It is easier than ever to get your gut back to a healthy state. Try adding one of the probiotics below to your daily regimen.

High-Calcium Probiotics

For women over 40, a decrease in hormones also means a decrease in bone density. Bone density is also known as bone strength and the lower that number, the more brittle your bones are. This leads to an increase in breaks or fractures of the bone. A probiotic with added calcium is great for anyone at risk for osteoporosis. One benefit of a high-calcium probiotic is they also prevent vaginal yeast infections.

Soy-Based Probiotic

Soy-based probiotics are a great option for anyone who is a vegetarian or vegan. Soy contains phytoestrogens, which have a weak estrogen property to them. Because of this, they can help slow down bone loss in women over 40. Soy is also known to reduce breast cancer and has anti-inflammatory properties.

Probiotics With Cranberry And Vitamin D

Urinary tract problems are a familiar nuisance for women over 40. The supporting organ for the bladder can weaken as women age. If the bladder prolapses, or drops, it has trouble emptying. This causes a rise in urinary tract infections. Taking a probiotic with cranberry and vitamin D helps prevent those infections. They also help decrease vaginal yeast infections. Even better is their ability to improve brain, immune, and digestive health.

Probiotics For Allergy Sufferers

There are also probiotics for those suffering from food-related allergies. Ingredients such as soy, gluten, or dairy may cause digestive upset and other problems. Some companies have started making probiotics free of these ingredients. You can also eat foods free of these ingredients that contain natural probiotics. Some examples would be sauerkraut, dairy-free yogurt, and kimchi.

Not all probiotics are the same, so don’t take one without first consulting your doctor. The best way to get the most out of a probiotic is to limit your sugar intake. Sugar promotes the growth of the bad gut bacteria. Probiotics are a great way for women over 40 to equalize their digestive bacteria.





20 Minute 5k Training Plan, Running With Strength Training

20 minute 5k workout

There is a month leading up to the 5k race you paid for. You want to keep working on strength training but you also need to get in that cardio to get a good time.

This at-home workout is for people who have a decent 5k time but want to keep their strength training up without losing muscle in the process. I tell my clients I don’t want you to run more than 20 minutes at a clip. Otherwise, you start to lose the muscle you have gained. But if you are running in a 5k and want a good time here is a good training regime you can try.

After this plan try our 30 Minute At Home Workout For Men, Abs, Cardio, Legs, Upper Body

Equipment You Need

  • Pull Up Bar
  • Bands
  • Stop Watch
  • Dumbells

The Workout

2 min light run or walk for warm-up

Monday (Upper)
Push: DB Floor Press 3 sets of 12
Pull: Chin Ups 3 sets of 12
Shoulder: Band Pull Apparts 3 sets of 12
Run 15 Minutes Outside

Tuesday (Legs)
Squat: Squat Pulses 3 sets of 20
Legs: DB Leg Curl  3 sets of 12
Back: DR Row one arm  3 sets of 12
Core Superset: Hollow Body Hold / Plank Up Downs 30 sec Each – 3 sets

Wednesday  (Upper)
Push: Push Up 3 sets of 12 w/5 sec hold at bottom
Pull: DB Bent Over Rows  3 sets of 12  w/5 sec hold at top
Shoulder: DB Military Press  3 sets of 12
Run 20 Minutes Outside

Thursday (Legs)
Squat: Goblet Squat 3 sets of 8  w/5 sec hold at bottom
Single Leg: Split Squat 3 sets of 8  w/5 sec hold at bottom
Back: Supermans  3 sets of 8  w/5 sec hold at top
Core Superset: Bicycles / Sprinter Ups 30 sec Each – 3 sets

Friday (Arms)
Tricep: DB Rear Delt Raise  3 sets of 12
Tricep: DB Skull Crushers  3 sets of 12
Bicep: DB Alternate Curls  3 sets of 12
Bicep: DB Reverse Curls  3 sets of 12
Run 25 Minutes Outside

Basketball Preseason At Home Workout For High School Or Junior High Players

Basketball Preseason Workout

The basketball season is right around the corner. Your days of sitting around playing video games and eating junk food are over. Time to get serious and get ahead of those trying to take your spot on the team.

Gain an edge by outworking thoughs who are not.  Our weekly program requires very little gym equipment and can be done at home in under 30 minutes.

First, we will break things out by Monday, Tuesday, Wednesday(Cardio Day) Thursday and Friday. Rest up on the weekends and get back at it the next week.

Remember this is in addition to practicing your game.

For a Basketball player, we want to focus on 3 aspects during the preseason. Cardio, cardio, cardio, legs(vert), flexibility and upper body strength.

Equipment You Need

  • Pull Up Bar
  • Bands
  • Stop Watch
  • Stability Ball
  • Dumbells

The Workout

2 min light run or walk for warm-up

Push: Push Ups w/6 sec lower 3 sets of 10
Pull: Pull Ups w/3 sec lower 3 sets of 8
Shoulder: Military Press 3 sets 10
Arms: Zotman Curls 3 sets 10
2 minutes of Burpees

Single Leg: DB Split Squat 3 sets of 8 on each leg
Back: Bent Over DB Rows 3 sets of 12
Hips: Stability Ball Leg Curls 3 sets of 15
Pick a core 5 sets of 30 seconds
2 minutes of Burpees

Wednesday (Cardio Day)
Bear Crawls: 20 Feet, no rest
Plank Up Downs: 14 reps, no rest
Flutter Kicks: 50 alt. reps
Rest 2 minutes
Perform for 10 Rounds
50 Burpees
5 minute Run

Push: 1/2 Push Ups 3 sets of 20 – try to do them fast
Pull: Chin Ups w/3 sec lower 3 sets of 12
Shoulder: DB Clean And Press 3 sets 10
Arms: Underhand band pull apparts 3 sets 25
2 minutes of Burpees

Single Leg: Statue Of Liberty Split Squat 3 sets of 8 on each leg
Hips: Stability Ball Hip Raise
Arms: Band push downs 3 sets of 25
Pick a core 5 sets of 30 seconds
2 minutes of Burpees

Pick a different core each workout;

Hollow Body Hold

Plank Up Downs


Sprinter Ups

How Plexus Can Change The Way Your Gut Functions

Getting and keeping your gut healthy is very important to the vitality of your entire body. To have the best operating body, it all starts in the gut area. However, even when you eat the right foods and stick to an exercise plan, it can be tough to maintain. Sometimes, an additional supplement can be just what you need to keep the digestive tract clean and working, as it should. Plexus has several products that will in everything your gut needs.

What Is Plexus?

Simply put, Plexus is used to help those get closer to and guide them towards their weight loss plan. The company, Plexus Worldwide, sells Plexus, which is a supplement that promotes gut health. It contains familiar ingredients that are recognized for their correlation to weight loss, such as Garcinia Cambogia and Green Coffee Bean Extract. Besides these two Plexus ingredients, it includes:

  • Polydextrose
  • Citric Acid
  • Beet Root
  • Grape Skin Extract
  • Lo Han Extract
  • Stevia
  • Rosmarinic Acid
  • Hydroxycinnamic Acid
  • Alpha Lipoic Acid
  • Oypregnane Steroidal Glycoside ( Hoodia)
  • Natural Flavors
  • Chromium Polynicotinate

Plexus And Potential Side Effects

It’s important to know about all of the ingredients in any supplement you take because it can cause side effects, some that are adverse. Plexus Worldwide states that there are no side effects when taking their supplement. However, reviews from those who have the first-hand experience claim there are. Some side effects that have been reported are:

  • pain in the stomach
  • nausea
  • constipation
  • high blood pressure
  • increased heart rate
  • dizziness
  • slight chest pain
  • consistent headache
  • heartburn
  • anxiety

Earlier this year we did a trial with Plexus and found there to be no side effects. It must be noted, though, that any medication or supplement can react to the body differently. Therefore, watch for any new symptoms when you are first starting Plexus.

What Are The Benefits Of Plexus?

Since there are not many studies directly on Plexus and the results that it has on weight loss, we did our own experiment. We tracked the user for a month to see if they would, in fact, lose weight and in that amount of time, we found that without changing anything, Dawn lost 4 pounds. Besides out experiment, Plexus reviews have been good. The supplement is well received by the majority of people that take it.

Other than weight loss, Plexus reviewers have stated other beneficial factors while taking the supplement. Reviewers say that it has an impact on mood, improving things such as depression and anxiety. Plexus can solve the pain in your stomach resulting from poor diet decisions or Candida. In fact, it is great to relieve Candida symptoms that can make your stomach hurt, too.

Is There Anything Bad About It?

Of course, everyone doesn’t think that Plexus is the greatest. In fact, some think that it is dangerous because of all of the ingredients not being made up of completely natural substances.  The danger in this is the underlying ingredients that end up in your body after taking this. This does not take away from what it actually working as stated though. It does make it questionable for the overall safety.

Looking back at our research, none of this hurt our participant Dawn, who didn’t just lose pounds, but inches from her body. It is something to take notice of since she did not do anything different with her diet or exercise. This all came from the Plexus supplement.


Using Plexus to get your gut back to the healthy shape it needs to be is an accurate way in doing so. Besides, the stomach problems that it helps to relief, the supplement have added benefits such as weight loss, better moods, lower stress levels, and a better immune system. Just remember to be cautious and know that it might not be the right option for you. It is still worth a try if you need to fix your gut from holiday or vacation food indulgence.

Dryland Workout For Swimmers At Home, Legs, Abs, Shoulders

Drylands Swim Workout

In order to get that fraction of a second edge in the pool. You need a swimmers dryland workout plan. Our at home workout will give you the edge you need to up your swim game.

This simple 3 day a week program focuses on shoulders, legs, and core. Swimmers we have worked with tell us their leg strength and arm power need a boast. We are focusing on bringing balance to the whole body. A lot of time swimmers might have strong arms or weak legs and hips or vice versa. Targeting these parts of the body can bring in balance which brings in a better time.

Try our 3 days a week workout program designed for High School and middle school swimmers for 30 days. This is something you want to during the season. You get your reps in the pool, this is to supplement that work.

Our weekly program requires very little gym equipment and can be done at home in under 30 minutes.

First, we will break things out by Monday, Wednesday, and Friday(Vanity Day). Resting over the weekend but if you have a chance to do some light cardio. We recommend a 20-minute jog around the neighborhood or treadmill work to keep your cardio up. Swim cardio is different from run cardio but both require proper breathing properly. That is why we only recommend 20 minutes max. A long walk is ok as well.

For swimmers, we want to focus on 3 aspects during the season. Shoulders, legs(for power) and core.

Equipment You Need

  • Bands
  • Stop Watch
  • Dumbells
  • Treadmill

The Workout

2 min light run or walk for warm-up

Push: Push Ups, hold for 5 seconds at the bottom of each rep 3 sets of 5
Pull: Bent Over Rows With Dumbbells  3 sets of 8
Shoulder: Band Pull Apparts 3 sets 15
Arms: Band Curls 3 sets 10
Pick a core 4 sets of 30 seconds

Squat: Squat Jumps 3 sets of 10
Single Leg: Split Squat 3 sets of 8 on each leg – no weight
Shoulder: Underhand Band Pull Apparts 3 sets 15
Back: Supermans with one 5 lbs dumbbell 3 sets of 12
Pick a core 4 sets of 30 seconds

Friday (Vanity Day)
2 minutes of Push Ups(Track the number of reps per week)
100 band curls (For Time: Beat your score each week)
100 band pull apparts (For Time: Beat your score each week)

Pick a different core each workout;

Hollow Body Hold

Plank Up Downs

Russian Twists

V Sit Ups

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