Healthy Eating Plan and Weight Loss for Men and Women



Articles about Training

Effects of Low Testosterone

It’s becoming more of the topic of conversation in home and at the office every today. The topic of testosterone use and whether or not it is effective and worth possible benefits. Symptoms of aging effect everyone and lately testosterone has been the topic across the board for men over 30 and even effects some younger men as well. Low testosterone effects many things in the male body. Testosterone is a hormone that is the driver when it comes to sex, it increases strength and muscle mass, and also increases bone strength.

low testosterone effects

The benefits by research show that testosterone supplementation when done correctly has very few drastic side effects with quite a few positive effects

Better Sex
Less Depression

Better Sleep

More Muscle Mass
Strength Gains

Better Appetite
Lower Fat Percentage ( when on a proper nutritional plan)


What Are The Effects of Low Testosterone ?

  • Low Sex Drive
    Erectile Dysfunction
    Trouble Orgasming
    Low Body Fluid Levels
    Genital Numbing
    Issues with Fatigue
    Decrease in Energy
    High Irritability
    Low Mood
    More Body Fat
    Reduced muscle mass
  • Poor Sleep
  • Loss of Focus

Low Testosterone Effects so many things in our day to day life. The best part is that with proper supplementation and doing it the healthy way you won’t have to experience these. Why should you when there is a clear answer to the problem? Don’t let the effects of low testosterone keep you down. There is plenty of information out there that shows the benefits far outweigh any side effects. Til Low Testosterone Effects you no more!

Testosterone wikipedia page – Wikipedia Testosterone

WebMd –WEbMD – Testosterone

low testosterone effects

TestShock is The #1 Natural testosterone optimization program on the market. Benefits of this natural product are incredible. Fight the effects of low testosterone and utilize the benefits of this product and program today

The Importance of Strength and Endurance Training

The Importance of Strength and Endurance Training

By Martial Artist Angel Redondo of in conjunction with Fitness Author Joshua Zitting

More often then not you will find individuals who start into fitness or sports and their main focus is purely to gain strength.   While this is important for a number of reasons, one of the key factors that tends to be overlooked is endurance.  You will come to find that pure strength doesn’t have much use in everyday life without endurance right by its side.  Strength and endurance training has incredible health benefits as well.  It will help keep you healthy and fight off illness as well as control a normal healthy weight.

It has also been found that for individuals that create and follow a strength and endurance routine and stick to it not only live with a better quality of life but have a better overall image of self.  Having a healthy body and healthy mind only lends to better overall happiness.  The other reason is that everything in fitness is measurable, therefore it’s easy to track results.  Individuals who track their results stick to their programs longer, and have a happier outlook on continuing the program.

Health Benefits of Strength and Endurance Training include:

Helps Manage Weight

Building strength and muscle mass will not only tone your body but will help you burn fat more efficiently increasing your overall metabolic rate.

Improves Strength

Lifting weights, or even body weight exercises will give you stronger muscles and joints.  This will not only increase your physical endurance but the overall functionality of your body.

Improves Insulin Sensitivity

Diabetes can be controlled or prevented through proper use of strength and endurance training due to the fact that it improves your sensitivity levels to insulin.  Having muscle mass helps with the storage of glucose and helps keep your body from spiking too high or low.

Improves Balance

When strengthening muscles and doing exercises that improve stability and endurance you will improve your overall balance.   Proper balance and coordination is important not only if you play sports but also for those of you older generations.   Endurance and strength training will help slow muscle loss as you age.

Builds Stronger Bones

Osteoporosis can become a problem as we age, and strength and endurance training can help slow this process or stop it completely.  Lifting weights help to promote cell growth in bones and helps increase bone density.

Other Benefits

Other Benefits of Endurance and Strength training Include:

  • Having a better self image
  • Improved body composition
  • Injury prevention
  • Increased mental health
  • Better posture

Myth Buster   –  For all the Ladies!

Lifting weights will not make you put on too much muscle mass.  It’s not going to make you bulky or bigger or slow.  Lifting weights is the fastest way to tone up and burn fat.   What will happen by lifting weights with strength and endurance training is you will build lean muscle that will help you burn fat more efficiently.

Now with all this information nothing can happen until you put it into action.  The key with strength and endurance training is to have a plan.  If you are new to training then maybe get a certified personal trainer that can help you get going.   It’s important to put the excuses away and find the time that works best for you and your lifestyle.  The best part of strength and endurance training is that once you get going, it just gets easier.  Building up your endurance will only allow you to work out longer and harder.  Once you build up your endurance, not only will your muscles work more effectively but so will your metabolism.  This is a win win situation for anyone who is either just starting into fitness or simply looking to change things up.  Which is why I believe that strength and endurance training is not only for everyone, but should be a priority.

Thanks again to my good buddy and Martial Artist Angel Redondo of for putting this together with me!

Massive Chest and Abs Workout!

Massive Chest and Abs Workout

Massive Chest and abs workout
Machine incline press
Cable flys
Cross punch flys
Dumbbell press
Decline presses
Sit up
Ball crunch high raises
Pushup to knee ins
Alternating leg raises
V ups
Oblique rows

3 sets of 10-15

Massive Back and Bi’s Hawaii 5-0 Workout

Massive Back and Bi workout

Lat Pulls
Cable Curl Bar
Wide grip row
Standing curls regular and hammer
High bar concentrated bicep curls
Bench rows

3 sets of each 10-12 reps

Best Kettle Bell Workout

So, I know that not everyone can afford a personal trainer and some at home workouts can even run a pretty penny.    So this week I scoured the internet for what I thought was a great program for almost anyone to be able to pick up at a decent price with very little equipment needed.   This affiliate program Kettlebell Challenge Workouts 2.0  ultikw_copy-231x300that I came across has everything that you could need and the best part is all you need is to go buy a kettle bell.   This guys program is legit and he goes through the whole body.  It’s one of the better programs that I have seen and the price is right.  So for those of you that can’t afford the gym or a trainer or just want to get some extra workouts in at home, check out 

Kettlebell Challenge Workouts 2.0 – Click Here

Losing Weight Fast For Woman 2.0

Losing Weight Fast For Women

By: Joshua Zitting

There are many exercises out there but when we are talking how to lose weight fast for women, we need exercises that pack and punch and can be done in the comfort of your home.  So I put together a quick list of the top at home workouts.  This will ultimately help you lose weight fast women, so get ready to fit them skinnies!

Here is a youtube video by Athean-xx for Women with some great tips

Step ups  –   grab a stool or a bench and step up making sure to maintain good posture with head tall and shoulders back, switching sides.

Donkey Kick Plank –  Target those abs and glutes.  While holding a regular plank, bend one leg at the knee and kick upward activating your glutes.  Switch sides and continue

Side leg Lifts  – with or without a resistance band lay on your side and raise leg to ceiling while keeping hips aligned.

Reverse Lunge with Front Kick –   Reverse Lunge right leg, come back to standing and kick left leg.   Alternate sides

Cross Over Lunge –  targets glutes, abs, and thighs.   While taking a step backwards into a lunge cross over into a skater pose and return to beginning.

Stair Climbers –  Get into push up position and alternate bringing your knees in towards your chest and than switch.  Get some rhythm going to where you can alternate quickly while jumping and alternating at the same time for 60 seconds.

For more info on weight loss go to –

P90X meets Meditation!?!?! This New Work Out Program is Great!

So as you all know my site is dedicated to Mind, Body, and Spirit.   I have over 10 years of experience in the fitness industry and over the past couple years I have gotten heavily into meditation.   I came across this program that I think is incredible.


Magic Hour – Unleash Your Power combines fitness and meditation for what I think is the whole package when it comes to health.  This may not be the right fit for you if you are trying to be a beast like body builder.  If you want a lean ripped physique while giving you time to create clarity, vision, and overall health this program is awesome!.

  • Workout Routines
  • Goal Setting
  • Meditation
  • Visualization
  • Manifestation
  • Nutrition Guide

This affiliate program is what I think you will start to see more and more of as individuals start to realize you need not only exercise your body, but your mind, and spirit as well.

For more info click here –   Magic Hour

Top Fitness Trends of 2015

Top Fitness trends of 2015
By: Joshua Zitting
2015 is off with a bang and for most of us we are either deep into our new years goals or falling quickly behind on what was to be the best year ever!   As summer approaches quickly I am often asked what is the best way to get in shape for summer.  The answer truthfully is that there are so many ways its almost hard to pin point just one.  With technology and smart watches there to help us there are so many trends popping up that sometimes its hard to keep up.  What I loved about 2014 was that it was a year for fitness where people really brought things back to the basics.
  • pushups
  • planks
  • lunges
  • squats
  • pull-ups
The best part about these is they require no equipment and can essentially be done almost anywhere making these almost the best fit for anyone.  Here are some of the top trends of 2015 and also some of my personal favorites:
1.    BodyWeight Training:  Lets talk about convent and time saving.  You could being doing squats
while brushing your teeth or watching your favorite show.  Bust out plank during commercials or
while something cooks on the stove. Why not?
2.    Personal Training:   Exercising with a professional is still one of the top trends of
       2015.   This industry will continue to grow.   Don’t just go with the trainer the gym
       picks for you.  You should interview or at least watch what they do around your
       gym.   Trainers are human and there are good and also lazy trainers.  Find one that
       fits you so you get your moneys worth.  One of the best things about having a
       trainer is they will personally tailor your workouts to meet your specific goals.  For
       many people having someone like a trainer hold them accountable is exactly what
       they need to reach their goals.
3.    HIIT:  High Intensity Interval Training is short intense bursts accompanied with low
       intensity movements or short periods of rest.   These types of workouts are perfect
       for anyone in a time crunch.  30-45 minutes of HIIT training can kick your butt!
4.    Weight Training:   Strength / Weight training will help to improve strength and can
       pretty much be added into any single workout plan or routine.  Training with weight
       will far benefit you more than just beyond the gym.  You will sleep better, feel
       better, have better memory, more confidence, and have more sex.
5.    Yoga:   One of my absolute new favorites is yoga.  It’s not just about humming and
       om-ing.  Yoga really focuses on your stabilizer muscles, core strength, and
       flexability.  Try it, guarantee it kicks your butt and will help you tremendously with
       your fitness goals.  Not to mention learning to breath properly really helps you be
       present in the day and actually helps with overall happiness. There are so many
       types of yoga so find the one that works best for you.
6.      Group Training:   Want to cut down on cost and be able
         to socialize and still get your workout in?   Group training with friends is awesome
         and lot of trainers now will let you hire them for an hour and you can put together
         a group of friends or family to work out together.  Its like having a 1on1 coach but
         without breaking the bank.  Plus you can help hold each other accountable.
7.      Nutrition:   More than ever are individuals finally realizing how important nutrition
         is.  So many people are taking notice to the organic movements and sugar free
         detox.  Nutrition alone will help you with your goals and combine it with training
         and you are well on your way.  My book Avoid The Poison: A guide to a GMO and Sugar Free   
         explains the toxic effects of sugar on the body and look out for my new paleo recipe book
coming out in the next few weeks.
Hope this article will continue to guide you or get you back on track for that summer body you deserve with 2015’s Top Trends!

Turkey Burgers Evolved

1 slice Ezekiel bread

Chili powder and herb spices. 
Combine everything –
lean turkey meat with
spinach, feta, bread crumbs, peppers, onions, mushrooms. 
Make patties and cook
Serve on a bed of spinich with a small amount of cilantro dressing. 
(Avocado slices optional)
You will still get your good carbohydrates, protein, and fats. 
Eliminating the awful (full of sugar) white breaded bun. 

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