Strawberry Pancakes with Mango and Ricotta Cheese Shrimp Burger Mini Zucchini Quiches Cappuccino Cheesecake Smoked Lemon Salmon with Spaghetti Squash and Grilled Asparagus Mango Stuffed Pork with Glazed Carrots and Sugar Snap Peas Coffee Coconut Brownie Grilled London Broil with Raspberry Chipotle Sauce

Fitness Links

Here is a great beginner workout made just for you from Viktoria and Keith at Are You X Fitness! This special workout incorporates cardio to get your heart rate up and full body exercises to burn fat and calories. Part 1 includes instructions on how to do each exercise. After you complete Part 1 go to video Part 2 and push yourself to improve your time. This workout will get you better and faster results. Visit for more on the X8 Fitness Team!

Attention: Before attempting any new exercise regime, please consult your doctor.

Your diet is also essential to achieve your goals. Get on The Fresh Diet.  Go to for your daily discount.

This post was contributed by

Since there are so many different styles of yoga to choose from, educating yourself on what they are all about will help you choose which kind of yoga to practice. One of the most well-known kinds of yoga is Bikram. If you’ve heard of people practicing yoga in a room that is heated above 100 degrees, this is the Bikram yoga, which is also referred to as “Hot Yoga.”

Bikram yoga was founded by Bikram Choudhury, a teacher born in India who received his training in Calcutta. Choudhury currently lives in Beverly Hills, California where he founded his copyrighted style of yoga.


The reason for having the room heated so high is to ensure the student will sweat profusely, thereby ridding the body of toxins. The intense heat also makes the muscles very supple and warm which enhances flexibility. The sequence of postures is also designed to relieve stress, reduce tension and prevent injury.

What is a Bikram yoga class like?

Bikram yoga involves doing a set sequence of 26 postures, or asanas, and two breathing exercises in a class that is heated to 105 degrees Fahrenheit. Students are guided along the class by a Bikram-certified teacher who instructs the class for approximately 90 minutes. The authentic Bikram method recommends that you practice it every day.

Given the high heat and the length of time that each posture is held, Bikram yoga is very strenuous. Even though beginners are encouraged to sample a class, if you have a strong aversion to the heat or get faint quickly, you might want to think about trying another kind of yoga class that heats the room, but not as high as in a Bikram class.

Bikram Tips

Since you sweat so much, make sure that you bring your own yoga mat and towel, or two. Also, drink plenty of liquids after class. And just as with any yoga class, refrain from eating 2-3 hours before you roll out your mat. Pregnant women should not practice Bikram Yoga because it raises the core body temperature.


Bikram Choudry holds a U.S. copyright on his style of yoga, and yoga instructors must undergo a paid training and certification process to teach it. This has been met with much resistance by some members of the yoga community who feel that placing a copyright on yoga postures that were not developed by Choudry is unjust and goes against the nature of yoga itself.

In addition, the high heat in Bikram classes has received criticism for the potential to promote injury, since it gives the muscles a false sense of flexibility. Also, locking joints, like the knees, are a required adjustment. Many exercise experts feel that locking the joints shuts off the muscle and can lead to hyperpronation of the joint.

Interested in learning more about Bikram yoga?. Click here to check out

Bikram yoga may add a new twist to your healthy lifestyle. But, you still need a healthy meal plan. Click here to join The Fresh Diet customer family.

Contributed by Matt Johnson, trainer and fitness expert for, which provides the tools and information needed to shape a healthier you.

Fitness classes are becoming more and more popular these days. Not only do they offer an intense workout, but also tons of enjoyment. Fitness classes are a great way to exercise with friends and side-step boredom. Most fitness classes are designed to target cardiovascular health, while a few integrate the entire body into the workout. Here is a list of some of the most popular fitness classes:


Spinning is a popular aerobic exercise that takes place on a stationary bike. The class is designed to target your heart rate as well as the lower body (quads, hamstrings, and glutes). Each class typically consists of loud music for motivation, which is combined with varying speed and resistance levels to maximize your workout. Spinning is definitely an intense workout that burns 600-1,000 calories an hour. This is a great class for people with knee or ankle problems and varying fitness levels since you can exercise at your own pace.

Cardio Kickboxing:

Cardio kickboxing classes are often designed to incorporate elements of boxing (without physical contact) with aerobics to maximize overall physical fitness. It’s a great way to improve your overall fitness level. I personally feel that cardio kickboxing is the most fun and rewarding. It combines an excellent core and upper/lower body workout (punches and kicks) with an intensified cardio workout (jump rope and jumping jacks). An hour session burns around 500 calories. Keep in mind that this is an advanced class, so beware of your physical limitations.


Yoga has become one of the most popular fitness classes these days. Yoga is designed to control breathing, maintain and sustain physical poses, and increase flexibility. It’s a great way to improve total body strength and endurance (upper, lower, and core), balance and stability, and reduce stress. Although typical yoga classes have wonderful health benefits, they usually only burn around 200 calories per hour. Another form of yoga is Bikram Yoga, or hot yoga, which burns around 600 calories per hour.

Body Pump:

Body Pump is a barbell class designed to strengthen your entire body. This style of fitness class combines weight room exercises with aerobics to maximize your results. Body Pump will shape and tone muscles, improve overall fitness and bone density, reduce body fat, and reduce stress levels. An hour of this intense workout burns around 600 calories per session. Again, keep your physical limitations in mind since this class will push you to the limit!


Zumba combines Latin rhythms with easy-to-follow moves to create an enjoyable cardiovascular workout. This trendy class engages the core and lower body and burns around 800 calories per hour! Zumba is a great way to lose weight and melt away body fat all while having a good time.

Water Aerobics:

Water aerobics classes are designed to give you the same intense workout as other fitness classes, but with less impact on the muscle and joints. Water aerobics is great for all ages and those with physical limitations. Water Aerobics offers a great total body workout along with rehabilitation for those who have physical injuries. One intense hour burns around 500 calories.

Interested in learning more fitness tips? Check out

Whatever fitness classes you choose, you’ll get the most out of them if you follow a healthy meal plan consisting for fresh, healthy food. Click here to become a Fresh Diet customer today.

Sammy of the Let's Talk Style blog recommends The Fresh Diet!

Summer is right around the corner, and you know what that means. Before long, it will be time to put on a bathing suit and head to the beach or pool. If you are still trying to get yourself beach ready, you can get some valuable last-minute advice from Sammy of the popular blog Let’s Talk Style. In her latest Q&A piece, Sammy tells her readers how to find the right suit and pick the perfect exercise program. As for finding a healthy eating program?! It just so happens that Sammy recommends The Fresh Diet! Read her latest blog post to find out why(and find a valuable discount code).

Sammy recommends The Fresh Diet to her readers. Maybe it is time for you to give it a try. To order click here.

“And unlike most of the others in the press box, we didn’t give a hoot…what was happening on the track. We had come there to watch the real beasts perform.” – Hunter S. Thompson

Last night, as I sat down to watch the 136th running of the Kentucky Derby on television, I began to think about the similarities between horse racing and weight loss. Before you assume that I have just been kicked in the head by a rather large thoroughbred, let me explain myself. I promise I am not just horsing around here,folks. It turns out that trying to drop those extra pounds actually has quite a bit in common with the “run for the roses” that takes place at Churchill Downs every year.

And, They’re Off…

First of all, when racing horses (or trying to lose weight), it is extremely important to get off to a good start. When the bell rings, you definitely don’t want to stumble out of the starting gate. However, while a strong start is imperative, you don’t necessarily want to reach your stride too early, either. You see, a typical thoroughbred horse is capable of running only about a quarter of a mile at peak speed. So, it turns out that much of the strategy of racing is being able to ride fast without burning out too soon. The same thing is true when you are trying to drop those extra pounds. Ultimately, fad diets will not get you across the finish line. Your best bet is to eat fresh, healthy food in just the right portions. And, be sure not to skip meals! In order to keep your metabolism burning, you should eat 3 meals and 2 snacks every single day.

Now, That’s a Horse of a Different Color…

The thoroughbred horses that line up to compete in The Kentucky Derby each year are among the fittest animals you will ever lay eyes upon. Believe me, these horses have been trained and conditioned for three full years. There are over 35,000 three-year-old thoroughbred horses in the world today, and only 20 of the fastest ones get to make the trip to Kentucky. If you owned one of these premiere horses, I bet you would take excellent care of it, wouldn’t you? You would probably give your horse plenty of exercise and feed it the best food you could find. Well, why would you treat yourself any different? Instead of filling up on processed food, you should eat fresh, healthy meals made of only the finest ingredients.

Never Look a Gift Horse in the Mouth…

Training a thoroughbred is hard work. Each race horse that you see competing in The Kentucky Derby has been groomed by a team of professionals, including owners, trainers, and jockeys. Losing or maintaining weight is hard work, too. That’s why you shouldn’t do it without help. Trying to do it all on your own can be a disaster. You might even say it’s a real night mare.

That’s where The Fresh Diet comes in! If you don’t want to be saddled with those extra pounds, have our fresh, gourmet meals delivered right to your door. Our chefs will prepare your meals and our support team can help you to make healthy living your mane priority. Now, I’m not trying to stirrup a lot of trouble, but I recommend you quit stallion and sign up now.

The Fresh Diet actually has a lot in common with the winner of this year’s Kentucky Derby. After all, it is a Super Saver! Believe it or not, you can treat yourself like someone in the V.I.P. section of the clubhouse on Derby Day without having to pony up that much cash. So, whether you are a stallion or a mare, jockey for position and let The Fresh Diet help you make the dash for the finish line. We’ll get you to the winner’s circle, and you’ll win by more than a nose!

We all know that diet and exercise go together. However the path to diet and exercise is sometimes the road less traveled.  Why?  Many people believe that maintaining a healthy body is the result of something called “willpower”.

But what is willpower?  According to the dictionary, willpower is defined as, “control of one’s impulses and actions; self-control.”
OK, makes sense right.  So how do you access willpower?  You can’t see it, and there’s no on/off switch?  How come some people just have it and some don’t?

In truth, willpower, Continue reading

Your scale, best friend or worst enemy.

Clearly the easiest way to measure your dieting success is to check the scale.  Who doesn’t like to step on a scale when dieting and see that they have lost!

But, too much reliance on the scale for instant gratification can actually have a negative affect on your diet progress.  That’s why we recommend Continue reading

The basic concept of weight loss is simple.  Eat less then your body burns and you will lose weight.  But, as many of you know, exercise is an important component of any weight loss program.

In essence, exercise is a strong partner in your weight loss program and will ensure your diet goes as planned.

As we discussed in our last newsletter, losing weight requires willpower and intestinal fortitude.  What is important to note is that exercise comes in many forms.

If you are not used to exercising, here are some tips that may help:

1.    Exercise comes in many flavors.  What it really comes down to is two kinds:
a.    The kind where you exercise your cardiovascular system (aerobic)
b.    The kind where you exercise your muscles (anaerobic)

2.    Each form of exercise is beneficial.

3.    The important thing is to do something.  Whether it’s 30 minutes on the treadmill, or 5 minutes of stretching in between your favorite TV shows, as the saying goes… it’s all good!

4.    The whole point is to keep moving.  Any type of exercise, even housework, stretching, parking the car in a spot farther away, is exercise that burns calories.

5.    And of course more burned calories means faster weight loss.

6.    Now I am not saying that you should not do cardio exercise.  Don’t mistake me on that.  The goal for anyone even the most couchiest of couch potato’s is to start somewhere.

Note: Remember, before you change your lifestyle and start ANY exercise program ALWAYS consult a Doctor.

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