131Method

Brace yourself—holiday parties and fall events are coming. Are you ready for the onslaught of cravings and temptations? Some people seem to have a superpower that blocks their craving receptors and allows them to stay the course—avoiding cookie platters like the chatty coworker at the holiday party. The rest of us mere mortals need a little help, but believe it or not, you can be that craving-resistant superhero too! Check out these tips.

Plan Ahead

Every successful mission starts with a plan. You probably know there’s a family feast later tonight, so start your plan early in the day. There are two schools of thought on this, and it depends on what kind of eating personality you have. Some people prefer to save their calories and macros throughout the day, knowing they’ll have a feast that night. Others prefer to show up already full, so they aren’t as tempted to load up their plate. You know your body better than anyone else, so choose a path and stick to it.

Crush Cravings at the Source

Along with planning ahead, to really put those cravings in their place, you need to make some long-term changes. Don’t worry—it’s not as scary as it sounds. Things like getting a full night’s rest every night, following a weight loss meal plan that allows for flexibility while teaching you how to fight cravings, and drinking plenty of water daily can do wonders for you. It takes time to build strong, healthy eating habits, but you totally can reframe the way you view food and crush cravings.

Focus on Why You’re There

Unless you’re attending a cupcake eating contest, the potentially “bad” food at your next get-together might not even be the star of the show—the company and conversation are! You really don’t have to eat the donuts on the conference table, but you do need to be attentive and on your A game at the meeting. The same goes for family gatherings. Yeah, the birthday cake looks tempting, but you’re really there to celebrate and enjoy some family time. Take the focus off of the food and fighting the cravings will be easier.

Don’t Overthink It

When it’s all said and eaten, one “unhealthy” meal isn’t going to ruin your progress. Consistency is what gets results, and if you’re on your best eating behavior most of the time, you’ll be fine. Maybe you’ve been crushing it with your weight loss exercise program and deserve a treat. You’ve earned it! Don’t overthink it, but do have fun—that’s what living a healthy lifestyle is all about anyway.

About 131 Method

It’s 2019—time to get off the yo-yo diet trend. We hate to break it to you, but you’re not going to find results in a crash diet from the back of a magazine. Instead, you need the 131 Method, a new approach to weight loss, hormone balance, and gut health. Celebrity fitness trainer and creator, Chalene Johnson, has been in the health and wellness industry for many years, and the 131 Method is her ultimate, science-backed system that will reshape your lifestyle and help you become a healthier you. You set all of the rules with this program and will get to experiment to find the foods and eating methods that work best for you. Whether you’re curious about intermittent fasting weight loss methods or carb reduction, you can try it all with the 131 Method. The best part is they give you help when you need it with online access to registered dietitians and the rest of the 131 Method community.

Discover how the 131 Method can help you finally achieve your health goals at 131method.com

Original Source: https://bit.ly/2liGBz3

Just starting off on your weight loss journey? Congratulations! The first step is the hardest, and as you start to adapt your cravings and change your lifestyle, you’ll notice there are some beginner obstacles to overcome. One of the biggest ones is learning how to make healthy food at home. If the thought of cooking every meal sounds intimidating to you, you’re not alone. Making seemingly boring ingredients like kale and chicken breast tasty can be a challenge, but with the right tools, you can make amazing meals from the comfort of your own kitchen.

If You’re a Macro Tracker, You’ll Need a Scale

Some of us prefer to eat loosey-goosey, focusing on what we’re eating rather than how many calories it is. Even so, there’s absolutely nothing wrong with taking a detailed approach to your weight loss meal plan. If you like logging everything you eat into an app, a kitchen scale will help you get accurate readings and results.

Milk Frother for Fat-Burning Coffee

If you’re all aboard the butter coffee train, you know you need more than just a couple stirs of your spoon to get it together. Some people prefer dumping their butter, MCT oil, and coffee into a blender, but a quicker way is to emulsify it directly in your go-to travel mug with a milk frother.

The Underrated Versatile Pan

Just like you want your weight loss exercise program to have flexibility and versatility, you should expect the same from your cookware. Everyone knows that cast iron and nonstick skillets are top tier in the kitchen, but a muffin pan can prove useful for a variety of things too.

Whether you’re making egg white bites for a quick breakfast or keto fat bombs for snacks, this pan will help you shape and portion out the best snacks. If you like to keep it old-school, you can go with aluminum and a can of nonstick spray. Or, if you prefer a more hassle-free approach, try a silicone one.

For Easy Veggies, a Bamboo Steamer

On your health journey, you’re going to go through a ton of fresh veggies. Some veggies are better cooked than others, and for your broccoli, cauliflower, and asparagus, you’ll need to steam them. You could go the microwave route, but a better way to preserve their taste is to steam them. With a bamboo steamer, you can just place them over a pot of boiling water, and in only a few minutes you’ll have tender, nutritious veggies for all of your meals.

Premium Storage Containers for Delicious Leftovers

Finally, when you’re churning out one delicious meal after the next in your kitchen, you’ll want to take leftovers with you for lunch the next day. Premium storage containers are worth their weight in gold, and having a set of containers in different sizes and shapes will help you store everything. Take a container for lunch or to a friend’s house to show off your tasty homemade goodies.

About 131 Method

It’s 2019—time to get off the yo-yo diet trend. We hate to break it to you, but you’re not going to find results in a crash diet from the back of a magazine. Instead, you need the 131 Method, a new approach to weight loss, hormone balance, and gut health. Celebrity fitness trainer and creator, Johnson, has been in the health and wellness industry for many years, and the 131 Method is her ultimate, science-backed system that will reshape your lifestyle and help you become a healthier you. You set all of the rules with this program and will get to experiment to find the foods and eating methods that work best for you. Whether you’re curious about intermittent fasting weight loss methods or carb reduction, you can try it all with the 131 Method. The best part is they give you help when you need it with online access to registered dietitians and the rest of the 131 Method community.

Discover how the 131 Method can help you finally achieve your health goals at 131method.com

Original Source: https://bit.ly/2mpIpXf

Exercising is all fun and games until it's not. Usually, people go through a couple of phases in their relationship with working out. First, they break through and finally commit to going to the gym and start some workouts that can help get them results. After a little habit-building, you probably start to see results on the scale and in non-scale victories. But what about months after that?

If you feel like your exercise routine is a little, well, routine, then it’s time to mix things up! Here are a few tips to keep you inspired on your fitness mission and change things up.

Hit the Trails

Sure, you can get killer results with the treadmill, but running in place gets old for most of us. Take your cardio regimen outside and hit a trail or the sidewalk in your neighborhood for some fresh air. It surprises many people how different running outside is compared to on a treadmill, and the beautiful weather and sights can make it more interesting as well.

Sign Up for a Class

No matter how disciplined you are, you might eventually feel like you're not pushing yourself as much as you used to. You know what can kick the weight loss exercise program you’ve created into overdrive? A support team! When you're in a group fitness environment, you tend to work harder to keep up with the rest of the class, and you'll impress yourself when you realize how much more you can do. Whether you want to do Pilates, spin class, or try your mitts at fitness boxing, check out your gym's schedule and join up with a class of other dedicated people.

Move the Goal Posts

When it comes to pumping iron, people usually have one of two goals: get stronger or get bigger. But maybe it’s time to try something different. If you’ve been focusing on adding more weight to your routine, try doing more reps or vice versa if you’ve been focusing on reps only.

Get Wet and Wild

It's still summertime, so abandon the elliptical machine and make a splash with your cardio routine. Swimming laps is a fun, full-body workout that’s also low impact. In addition to that, it’s also fun and a great way to change up your fitness routine if you don’t already spend a good amount of time in the pool. Find a neighborhood pool or stay inside and swim in the gym's pool. But if you’re going to swim outside, don’t forget your sunscreen!

Bust a Move

Want to know the secret to getting results without it feeling like such a struggle? Make it fun! Just like you choose a weight loss meal plan with foods you actually want to eat, your exercise routine should be just as fun too. Tons of people are using dance as a way to get their daily cardio in, and the best part is it doesn't feel like work. Whether you sign up for a class, follow along with a video, or just put on your oldies-but-goldies playlist and dance your heart out, dancing is a fun way to burn some calories and break a sweat.

About 131 Method

For far too long, people have approached weight loss and general health the wrong way with a cookie-cutter diet plan that leads to cookie-cutter results (if any). Your body and your needs are unique, and with the 131 Method, you can experiment to find the foods and exercises that work for you. Celebrity fitness trainer and creator Chalene Johnson affectionately calls it the "anti-diet" because there aren't hard-set rules you have to follow. You experiment with different methods like intermittent fasting weight loss, among others, to find the approach that works for you. When you sign up for this 12-week program, you'll get access to a ton of delicious and easy recipes along with health and fitness information from the 131 Method's registered dietitians to help you on your health journey.

Learn more about the 131 Method’s unique approach at 131method.com

Original Source: https://bit.ly/2Mx3fQa

Believe it or not, for a lot of people, working out is like a (healthy) addiction. If they go more than a day without hitting the gym or the trails, they don’t feel quite like themselves. Although they might seem like superhumans, these people had to build the habit at some point and had to face similar obstacles.

If you're at the start of your health journey and still fight with motivation, here are some tips to help you while you build the workout habit. Stick with them long enough, and you'll be one of those superhumans too!

Dress for Success

Look good, feel good, right? Having dedicated gym clothes that are comfortable, fit your body well, and look flashy can be all it takes to help get you going in the morning. Lay your workout clothes out before you go to bed so you can wake up without having to think about finding the right top for your leggings.

Pump Up the Jams

Just like you follow a weight loss meal plan that has foods you actually want to eat, you should make your exercise routine fun too. Most of us like to plug in and zone out on everything else while we enjoy a sweat session. Create a playlist of high-energy tunes that get you moving, and it will make the workout feel less like strenuous exercise and more like a dance party.

Write Down Your Goals

Get out a sheet of paper and write down all of your goals for this workout routine. Whether it’s your weight goal, a strength goal, a reps goal, or just a consistency goal, write all of them down. Place that list somewhere you'll see it before each workout to remind yourself why you're doing this exercise thing in the first place. Not only will this list help keep you accountable, but it should inspire you to get up and get moving to reach your health goals.

Find an Accountability Buddy

If a dream board or goals list aren’t quite enough to keep you accountable, chances are you have a fit buddy that can. Having a workout partner helps tons of people stay consistent with their regimen, so it eventually turns into a habit. Hit them up and ask if you can exercise with them and they’ll help keep you on track.

Get Rid of Any Roadblocks

Tons of the obstacles most of us use as excuses are 100% avoidable. Can’t find the energy to go to the gym in the morning? Try a new pre-workout. Feel unwelcome at your current gym? Find a new one. Don’t know what to do in the gym? Get on a weight loss exercise program that helps guide you along and aids you in creating a routine that works for you. Think about what has stopped you from exercising consistently before and look for solutions—you'll wonder why you hadn't made the change earlier!

About 131 Method

For far too long, people have approached weight loss and general health the wrong way with a cookie-cutter diet plan that leads to cookie-cutter results (if any). Your body and your needs are unique, and with the 131 Method, you can experiment to find the foods and exercises that work for you. Celebrity fitness trainer and creator Chalene Johnson affectionately calls it the "anti-diet" because there aren't hard-set rules you have to follow. You experiment with different methods like intermittent fasting weight loss, among others, to find the approach that works for you. When you sign up for this 12-week program, you'll get access to a ton of delicious and easy recipes along with health and fitness information from the 131 Method's registered dietitians to help you on your health journey.

Learn more about the 131 Method’s unique approach at 131method.com

Original Source: https://bit.ly/30ltxZ4

Nobody wants people to see them as selfish, but when it comes to your health and wellness, putting yourself first is a good thing! Nobody can eat that broccoli for you or go on that jog in your stead, so it’s all on you to make your health a priority and get after it. If you feel like the hustle and bustle of the day is getting in the way of your health goals, here’s why you should double-check your priorities.

Your Health Should Come Above All Else

We all have priorities. Whether it’s your job, your kids, or your personal health, how you prioritize things can have an overall impact on your happiness. The thing is, your health and maintaining your body should come above all else. You only get one body—and its gotta last! Unlike your car, you can’t get a new one once it starts slowing down, so it’s essential you’re doing what you can to keep things running smoothly. It can be tempting to sacrifice your personal needs for others, and to a point, this is laudable behavior. Just remember that burning out doesn’t help the people who rely on you either, so taking care of you helps you take care of others.

Few things in life are more important than sleep, nutrition, and movement. In fact, you could go as far as to say that nothing is more important than those three fundamental things. Once you take care of these three basic necessities, you’ll be better equipped to handle your other priorities in life. It might seem selfish, but this self-love will pay off in the end.

Weight Loss Takes Time

You aren’t going to see results overnight—but you probably knew that already. Losing weight, balancing your hormones, improving your gut health, and fitting into your old favorite jeans takes consistency and time. You also have to be a little intense about it mentally. If you’re putting your diet or exercise on the back burner in favor of appeasing your ice-cream-loving friends every night of the week, you’re not doing your body any favors. As with most things, moderation is key. Whether you’re following an intermittent fasting weight loss approach and have to adjust your eating cycle, or you’re cutting out meat and dairy requiring different meal planning, stick to the script and your body and your friends will adapt over time.

Your Loved Ones Will Understand

On that last note—believe it or not—your friends aren’t going to ditch you for committing to your health goals. In fact, you might actually inspire one of them to go on the health journey with you. You know how on airplanes they say to put your own oxygen mask on first before helping others? That’s because you’ll be more useful with it on than if you did theirs first. The same thing applies to your health. When you’re well-rested, feeling fit, and crushing your health goals, you’re going to be more fun to be around. Yeah, at first your loved ones might not be wild that you’re passing on dessert or another drink, but once they see how much happier your weight loss meal plan and exercise regimen makes you, they’ll support you 100%.

About 131 Method

The 131 Method is affectionately known as the “anti-diet” by creator Chalene Johnson, a celebrity fitness trainer who made the program as a way for women across the country to finally achieve their health goals. The unique approach is simple: you’ll follow this 12-week program and experiment to find the foods and eating methods that your body responds to the best. Everyone is different, so what works for you might be different for someone else, and that’s the beauty of it. Also, you’ll be able to try the weight loss exercise program to speed up results and break a sweat while having fun too. To top it off, you’ll have access to the 131 Method’s registered dietitians along with the entire online community of fellow members and a number of supportive resources.

Discover how the 131 Method can help you finally achieve your health goals at 131method.com

Original Source: https://bit.ly/2JUyXTK

So, you’ve been on this diet for a few weeks. How’s it going so far? Even if you’re starting to see the needle move, if you’re on the wrong diet or eating program, you might crash and burn. Is trouble ahead? Here are some huge red flags to look for.

It Isolates You From Social Events

You need flexibility in your program, and if you’re stuck eating the same three foods at the same exact time, you’ll likely become that person. There’s nothing wrong with sticking to your carrots when you go to a barbeque, and your goals should come before all else. But, if your diet has you bringing food containers to an event (and not to take home their yummy leftovers) then you should think about how flexible it really is.

Want to know a secret? There are meal plans out there that let you actually live and enjoy your life! Weird to think, huh? Whether it’s a combination of intermittent fasting weight loss and carb-loading, or a low-carb, high-protein split, you can find something that keeps the party rolling and your body happy and healthy at the same time.

Every Day Is a Battle

Listen, losing weight isn’t easy no matter what the person on the late-night infomercial tells you. Spoiler alert: There isn’t “one little secret that they don’t want you to know” to becoming healthy. On the other hand, it isn’t impossible to get healthy, and ordinary people see great results all the time—with the right plan. If you’re on a diet or exercise program and you just hate having to follow it, you definitely need to drop it like it’s hot and find something different.

The best weight loss meal plan or exercise program will work with your schedule and lifestyle. It could take a few days to get used to, but once you’re in the groove of things, it’s basically a “set it and forget it” type of mindset. If you’re constantly battling cravings and the goals don’t seem worth the effort, you’re not doing this “health” thing right. There are better options out there!

You Have to Go at It Alone

Losing weight or achieving another health goal is no easy feat—that’s why it’s so awesome when people finally get there. For most, they need some sort of support group or an accountability buddy to keep them on the straight and narrow and overcome obstacles along the way. Does your diet plan provide that? If you’re following one from the back of a magazine, probably not. Even the most self-starting and disciplined people stumble at some point on their health journey and need some support. So, look for a program that provides added support, such as an online community of fellow members and helpful, informative resources like audio and video lessons—these will make the journey a whole lot easier.

You’re Not Seeing Results

Surprise, surprise: Not everyone will see the same results on a diet or exercise program—and that’s okay! We all have different bodies, so why should we expect one cookie-cutter program to deliver cookie-cutter results? If you haven’t moved the needle on the scale or seen any other non-scale victories, it’s time to switch. You need a plan that fits around your unique needs and health goals rather than the latest fad.

About 131 Method

The 131 Method is affectionately known as the “anti-diet” by creator Chalene Johnson, a celebrity fitness trainer who made the program as a way for women across the country to finally achieve their health goals. The unique approach is simple: you’ll follow this 12-week program and experiment to find the foods and eating methods that your body responds to the best. Everyone is different, so what works for you might be different for someone else, and that’s the beauty of it. Also, you’ll be able to try the weight loss exercise program to speed up results and break a sweat while having fun too. To top it off, you’ll have access to the 131 Method’s registered dietitians along with the entire online community of fellow members and a number of supportive resources.

Discover how the 131 Method can help you finally achieve your health goals at 131method.com

Original Source: http://bit.ly/2YhGeXa

When you’re first starting out on your health, weight loss, and fitness journey, it’s easy to feel overwhelmed. From the things you have to say “no” to, to the change in your daily habits, just the thought of altering your lifestyle forever can be intimidating. Which is part of the reason why the key to anything life-changing is taking baby steps. It’s also vital to allow yourself to celebrate and take pride in those small steps. So, whether you’re well on your way to achieving your final goal or you’re just starting your health journey, here are five milestones worth celebrating along the way.

You Move the Needle

The first and perhaps most celebration-worthy milestone is when you move the needle of the scale for the first time. After years of either not giving fitness and nutrition any thought or following the wrong diet or exercise regimen, you're finally seeing results. It can only get better from here, so pat yourself on the back and keep moving forward.

Your Clothes Stop Fitting (In the Best Way!)

The second biggest and earliest milestone you’ll reach is a change in how your clothes fit and feel. After even just a couple of weeks on an intermittent fasting weight loss regimen, you might notice that your shirts are a tad bit looser or you need to move up to the next notch on your belt. Congratulations! The only way to celebrate is to, of course, head to the mall and treat yourself to something new that fits your slimmer figure.

People Start Noticing

While we know our bodies better than anyone else and can see slight variations in definition, toning, or shape, it can take other people a little bit longer to notice. Once you see a friend for the first time in a few weeks, they'll likely have a compliment-inducing reaction that will send your little heart aflutter. You don't need to pinch yourself—this isn't a dream. You've finally made progress, and you're on the right track toward becoming the healthy superstar you know that you can be.

It Stops Feeling Like Work

It’s no secret that starting a weight loss exercise program and going to the gym isn't easy, and for most first-timers, just getting into the gym or out on the trails is an accomplishment in its own right. Whatever you have to do to incentivize yourself to go, do it. It gets easier with time and if you can stick with it for long enough, exercising and eating right is almost automatic. Then it takes little to no work to make a habit of it. Believe it or not, working out and eating healthy can really be fun!

You Start Maintaining

The final big milestone is when you've reached your health and weight loss goals, and you're ready to coast, keeping the same healthy lifestyle for years to come. You've finally done it, and while others might have quit along the way, you stuck with it, and the hard work has paid off. Don't stop now—keep moving forward! Either set new health goals or simply maintain what works for you. You've arrived. Congrats!

About 131 Method

It’s not you—it’s your diet. If you’re tired of feeling forced into a one-size-fits-all box, then the 131 Method is for you. Rather than being a crash or fad diet, the 131 Method is the “anti-diet” that guides you toward a maintainable, healthy lifestyle. It won’t cramp your style or make you compromise on the foods you enjoy and the exercise that you love to do. Creator and celebrity fitness trainer Chalene Johnson set out to craft a 12-week program that goes beyond the numbers on the scale and will help you improve your gut health, speed up your metabolism, and make healthy choices. The proven approach behind the 131 Method features three distinct stages where you’ll phase in a series of different methods, try varied types of foods, and experiment to find what works best for your body in a fully custom weight loss meal plan. As a member, you’ll also have support from registered dietitians, doctors, and a full online community of fellow 131 Method users.

Learn more about the 131 Method’s unique approach at 131method.com

Original Source: https://bit.ly/2X23hFh

To some, mornings suck. Waking up and working out first thing seems like a faraway dream that isn’t worth the effort in the end. Not true! If you aren’t a natural morning person, going without hitting snooze at least once can feel like a huge accomplishment in and of its own. That’s step one. Keep going, let’s get you up, moving, and sweating in the mornings.

While exercising in the evening is better than not exercising at all, here are a few reasons why the early bird truly does get the worm when it comes to reaching your health goals.

Feel the Early Burn

If you’re an avid follower of intermittent fasting weight loss, then you'll know how effective fasting for set periods can be at boosting your metabolism and kicking your body into fat-burning mode. When you exercise in the morning as opposed to in the evenings, you can shift that process into high gear first thing in the a.m.—one study even found that if you exercise on an empty stomach as opposed to a full one, you can burn up to 20% more fat.

The Hardest Thing First

For many of us, especially those still new to the fitness world, getting into the gym or onto the running trail is a challenge on its own—let alone the grueling workout. Fortunately, it does get easier over time as most fitness junkies will tell you. For now, starting your day with exercise is a lot like getting the hardest thing on your to-do list done first. It creates a sort of momentum that can propel you through the rest of the day. If you can wake up and run a mile before having your first cup of coffee, the rest of the day is bound to be a piece of cake after that.

Build Consistency

Along with getting to the gym in the first place, building the habit and hitting the gym most days or on a consistent schedule is a challenge for many of us. The worst part is it’s not like we purposely decide to stay home—life just gets in the way. When you exercise after work, while you seemingly have the chance to dedicate more time to the workout, when errands pop up, work assignments pile up, or you are just wiped out after a long day, it’s easy to find an excuse to skip it.

But when you exercise in the morning, you typically don't have to worry about doing anything else. And if you can manage to wake up early, you won't be late for work either. Doing this helps to build consistency with your weight loss exercise program, and you have a chance to relax your mind post-workout before a big day.

It's Fun to Flex on the 'Gram

Finally, although there isn’t a specific health benefit to this reason, waking up early and hitting the gym or going for a run isn’t something that everyone does, so it comes with an extra dose of pride for being one of the few. You deserve a celebration and some bragging rights, so flex for the 'Gram with a selfie after your workout. Don't overdo it and spam everyone's feeds, but a post here and there will have your friends cheering you on.

About 131 Method

It’s not you—it’s your diet. If you’re tired of feeling forced into a one-size-fits-all box, then the 131 Method is for you. Rather than being a crash or fad diet, the 131 Method is the “anti-diet” that guides you toward a maintainable, healthy lifestyle. It won’t cramp your style or make you compromise on the foods you enjoy and the exercise that you love to do. Creator and celebrity fitness trainer Chalene Johnson set out to craft a 12-week program that goes beyond the numbers on the scale and will help you improve your gut health, speed up your metabolism, and make healthy choices. The proven approach behind the 131 Method features three distinct stages where you’ll phase in a series of different methods, try varied types of foods, and experiment to find what works best for your body in a fully custom weight loss meal plan. As a member, you’ll also have support from registered dietitians, doctors, and a full online community of fellow 131 Method users.

Learn more about the 131 Method’s unique approach at 131method.com

Original Source: https://bit.ly/2FhHWwT

Spring is here, and with the weather warming up and your favorite spot opening their patio space, you know what that means—it’s officially brunch season! Brunch is a sacred time for most of us and gives us a chance to pause, catch up with the girls, and enjoy some sunshine on the patio. What could go wrong?

Well, there is that one little thing you might have forgotten—your diet. Luckily, you’re following a flexible, brunch-friendly weight loss meal plan. But even so, you can’t just go hog-wild after merely smelling some French toast. If you have a brunch date (or many) coming up, these are some easy tips that will help you stay on track with your health goals.

Plan Ahead

A huge part of keeping your meal plan in check is planning well in advance what you’re going to eat when you get to brunch. If you just show up and wing it, chances are you’ll eat a big plate of pancakes and syrup with a side helping of regret for later on in the day. On the other hand, if you consider your meal plan and look at the foods you can eat while still staying within reason, you can peek at the menu beforehand and show upready to order. This will eliminate tough decisions at the table, and without that stress,you can just sit back and enjoy brunch with the girls.

Skip the Bottomless Mimosas

We know, we know—mimosas and brunch are basically like peanut butter and jelly. But if you aren’t trying to guzzle down a week’s worth of sugar in a couple of hours, bottomless mimosas just aren’t worth it. The fruit juice is the worst culprit, but the alcohol is a factor as well and can pack a surprisingly caloric punch.It depends on what’s in your mimosa, but a 4-ounce serving of champagne has about 84 calories on average—it can be easy to see how a few can add up.

If you can’t pass up just one adult beverage at brunch, you’ll have better luck with a bloody mary. With tomato juice, a celery stick, and a touch of cayenne pepper (which acts as a natural hunger suppressant, perfect for intermittent fasting weight loss), you can’t go wrong with this boozy, yet vitamin-packed drink.

Switch to an “Anti-Diet”

If all else fails and your diet leaves you eating celery sticks and egg whites, you’re on the wrong diet. In fact, maybe it’s time you abandon the diet model altogether and instead opt for a weight loss program that allows flexibility and lets you live your life. Programs like the 131 Method are easy to follow and don’t restrict you by forcing you into a one-size-eats-all box. If your current diet or weight loss plan doesn’t let you live, maybe it’s time to switch to an “anti-diet” that will help you achieve results.

About 131 Method

Celebrity fitness trainer Chalene Johnson created the 131 Method as an alternative to the plethora of diets out on the market that women have suffered through for years. Rather than saying what you can and can’t do, you make the rules with the 131 Method. It’s a combination of a weight loss meal plan with tips to create a weight loss exercise program that works around your schedule, lifestyle, and needs, while being easy to follow. What makes this program unique are the three distinct phases over the 12-week program, in which you’ll balance your hormones, improve your gut health, and boost your metabolism. With less of a focus on the numbers on the scale and more attention to how you feel overall, with the 131 Method, you can finally break the diet cycle and enjoy a lifelong healthy lifestyle.

Take the first step at 131method.com

Original Source: http://bit.ly/2QdTfKS

No matter what diet or weight loss plan you follow, it seems you’re bound to hit a plateau eventually. Hitting a plateau is essentially when your results start to slow down and finding the motivation to keep going can be a bit frustrating.

It happens to the best of us. Whether you’re on a low-carb plan or are following an intermittent fasting weight loss program, the plateau can feel inevitable. The good news is that many have overcome it and you can too if you have the right mindset and consider the following tips.

Inspire Yourself

It’s easy to let the number on the scale dictate how you feel about your progress, although your weight loss goal is really only part of the equation. When that number hasn’t moved much in a week or two, it’s easy to get discouraged and feel like this is as good as it gets. Having a positive mindset is probably the most crucial part of breaking through a plateau, so take a moment to look back and inspire yourself.

If you took photos of yourself at the start of your weight loss journey, take a peek at them, and you'll impress yourself with how different you look now compared to then. To further inspire yourself, jot down a list of your accomplishments, no matter how big or small. Can you exercise for longer now? Have you dropped a dress size? Are you grabbing carrots over candy? Stopping to document and reminisce about how far you’ve come might give you the push you need to keep going.

Make It Fun

Believe it or not, exercise routines can become too routine after a while, and if you've been following the same one for months, it could be the cause of your frustration. Who said you need to do the same exercises day-in and day-out? If you're not having some fun at the gym or with your workout, it's probably time to try something new, especially if you feel like you’ve plateaued.

If you’re a daily treadmill runner, with the warm weather finally here, get outside and run around a park or on an urban trail so you can enjoy some fresh air and beautiful sights all while blasting through your cardio for the day. Also, playing a game like basketball or adding some swimming pool time to your regimen will mix it up, further engage your muscles, and motivate you to keep moving forward.

Focus on Today

It's easy to get caught up thinking about your end goal, but remember that you'll only get there one workout at a time. Think about what you're going to do just today to help you get to your end goal, and it will make it seem much more achievable. Losing weight is a process and can take time. Just take it day by day and meal by meal and eventually you'll break through the plateau and reach your goals.

It Might Be Time for Change

If you’re trying to follow a one-size-fits-all diet, it could be time for a change. The thing about many diets is that they follow an approach that doesn’t account for the hormone levels, gut health, triggers, and more of individuals, and instead offer a cookie-cutter approach. While it may be effective at first, this one-size-fits-all method often ultimately leads to a plateau.

There’s no harm in going back the drawing board! Do your research and look for a method that accounts for your personal weight loss attributes and offers diet-phasing so you can maximize your results through various nutrition plans like intermittent fasting weight loss and others.

About 131 Method

Traditional diets don't work yet far too many women fall into the cookie-cutter trap these diets set for them. The 131 Method is different. In fact, it's not a diet at all, and instead is a healthy approach to eating and exercising that accounts for your personal challenges, goals, and other factors. The 131 Method allows you to set the rules, and you’ll design a weight loss meal plan that turns your metabolism up a notch so you can more effectively burn fat all while eating tasty foods you can easily prepare even during hectic weeknights. Celebrity fitness trainer Chalene Johnson created the 12-week program with the help of health and nutrition experts. If you're ready to break the diet cycle and lead a healthy lifestyle for good, the 131 Method is for you.

Learn more and sign up for the 131 Method at 131method.com

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Meeting your health goals, be it to lose weight or eat healthier foods (or both!), feels nearly impossible for some, while for others the process appears effortless. The truth is, anyone can conquer their health goals, including weight loss, with the help of an effective weight loss meal plan and the right fitness routine.

In recent years, low-carb diet phasing has shown success for many people, but as you go down that path, you might start missing your favorite carb-filled foods: buns, bread, pasta, potatoes, and more. The good news is you can have variations of these foods with a low-carb twist if you know what to use. Here are five low-carb substitutes to try:

Spaghetti Squash

Spaghetti is an all-time favorite comfort food for many. It’s filling, tasty, and versatile. The thing is, this crab-loaded dish doesn’t fit in a low-carbohydrate diet. Luckily, nature invented a vegetable version of pasta in spaghetti squash that is just as fork-twistingly fun to eat and provides support for your low-carb sauces and toppings. Simply roast spaghetti squash in the oven and use a fork to string the cooked interior apart to use as a direct substitute for spaghetti.

Almond and Coconut Flour

White and wheat flours are the base component of practically every baked good. From pancakes and muffins to cookies, pizza crust, and tortillas, it's hard to avoid flour. The exciting news is that with almond and coconut flour, you can still enjoy many of your favorite baked goods while following your low-carb meal plan. Look for recipes that substitute one or both so you learn how to swap them in. Neither work as cup for cup exchanges, but with a little practice, you’ll learn how to use them deliciously and successfully.

Cauliflower

Cauliflower is a go-to for many people following a low-carb weight loss meal plan because it blends into a variety of different dishes and takes on many forms. Riced cauliflower works as a rice substitute, and when cooked and blended, makes an amazing thickener. Steamed cauliflower transforms into mashed “potatoes” with a whirl in the food processor. From pizza crust to hummus, when browsing for low-carb recipes, cauliflower is bound to be included in a few of your new favorite dishes.

Zucchini

Along with spaghetti squash, if you want to make lasagna or a different type of noodle, zucchini is an excellent substitute because of its texture and ability to stand up to hearty sauces. Using a spiralizer, you can create strands of zucchini noodles that only require a quick minute in a skillet to warm and serve. You can also use a vegetable peeler or mandolin to create thin zucchini strips. Also, when grated, zucchini can add structure to batter in savory pancakes or pizza crusts and buns.

Leafy Greens

Finally, leafy greens like spinach, kale, collards, and lettuce can take the place of tortillas or bread in the form of wraps, buns, lettuce tacos, and more. They help hold all of your low-carb ingredients together so you can enjoy the handheld experience you’ve come to love. You can also pop kale in the oven to make kale chips, which are excellent potato chip replacements. Bonus: Kale chips contain essential vitamins and nutrients—plus, they taste great!

Eating low-carb doesn’t need to be challenging when you add the right ingredients to your shopping list. Start experimenting or check out recipes from programs like the 131 Method to help you on your health journey.

About 131 Method

The 131 Method is an anti-diet approach to weight loss. The program employs innovative phases to help maximize your efficiency in reaching your health goals. Celebrity fitness trainer, Chalene Johnson, created the program as a way for people around the world to finally conquer their health and weight loss goals on their own terms. Through the 131 Method, you'll follow different diet phases every week, so while one week you might practice intermittent fasting weight loss, the next you’ll follow something completely different to find the best practices that work for you to achieve long-term results. When creating the 131 Method, Chalene consulted with doctors, researchers, registered dietitians, and other experts to create a safe and effective program for everyone.

Learn more about the 131 Method at 131method.com

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Butter coffee is one of the hottest trends in the keto, intermittent fasting, and low-carb diet worlds. Once just made at home in a blender, its popularity has boomed into local coffee chains across the country. Not familiar with butter coffee? Well, it’s just as it sounds, emulsified butter—or another healthy fat like coconut milk or oil—in a cup of joe. While it might seem weird at first, the health and dietary benefits speak for themselves. Here are a few reasons to give it a try.

Stay Full for Longer

If busy mornings keep you from eating breakfast or you’re following an intermittent fasting weight loss regimen, then butter coffee is perfect for you. Many people find fasting until lunch a struggle as they fight off hunger pains and cravings, however, a dose of healthy fat in the morning bridges that gap and eases stomach discomfort. Butter and other healthy fats are more calorie-dense than protein or carbohydrates. Your body breaks fats down slowly, aiding in satiety, keeping you full and happy as you power through the morning.

Get a Quick Dose of Omega-3 Fats to Start the Day

As a part of any healthy weight loss meal plan or program, omega-3 fatty acids provide support and nourishment your body needs. Among a long list of health benefits, omega-3 fats can:

· Reduce inflammation

· Promote heart health

· Support brain health

Find omega-3 fats in fish like salmon, tuna, and krill, as well as in fish oil supplements. Grass-fed (vs. grain-fed) butter contains omega-3 fatty acids. So, in addition to drinking a creamy and filling beverage every morning, you’ll also get a healthy dose of omegas.

Reduce the Jitters

Not everyone handles caffeine the same way. Caffeine sensitivity is highly individual, explaining why some people down a pot without a zip of energy, and others feel jittery after a sip. Adding healthy fats to coffee helps your body process caffeine at a steadier pace. This slow break down of fat slows the rapid release of the caffeine. So if you're caffeine-sensitive, try a little fat in your coffee for steady alertness instead of nervous jitters.

Delicious Taste Without the Guilt

If you typically dump non-dairy creamer into your cup assuming it won't impact your health, you're in for a surprise. Many of the popular flavored coffee creamers contain sugars, artificial flavors, and other ingredients that don’t fit into a nutritious diet. Adding butter or coconut oil provides small doses of lauric acid or MCT, which studies show have some significant health benefits. Oh, and did we mention it tastes great too?

Butter coffee tip: Use a blender to emulsify the fat into your coffee. The result is a creamy, frothy drink that rivals any coffee house cappuccino. Adding additional flavor enhancers like cinnamon, vanilla, or cacao powder only furthers the flavor experience.

About 131 Method

The 131 Method is more than a typical diet. Rather than putting you in a one-size-fits-all box, the 131 Method takes your individual goals, lifestyle, and other factors into account to create the perfect weight loss meal plan for you. The program follows three distinct phases to help balance hormones, improve gut health, and turn your metabolism into a fat-burning machine without having to follow strict rules or restrictive eating plans. With celebrity fitness trainer Chalene Johnson’s proven approach, you can experiment and find foods that get you results. Completely supported by a strong 131 Method community, a trusted panel of doctors, registered dietitians, industry experts, and researchers, it’s a perfect recipe for success.

Learn more about the 131 Method at 131method.com

Original Source: https://goo.gl/vewgn8

At the start of every new year, millions of people across the country create lists of resolutions. Much of the time, these lists include health goals like “lose X amount of weight this year,” or “go to the gym X times a week.”

As you probably know, many of these goals are a lot easier said than done. However, at the beginning of the year with the calendar switching over, it’s easy to hold onto the “new year, new me” mindset. But what happens when you fast-forward a couple of months? The goals that once seemed conquerable now feel like mountains too steep to climb. What does it take to get up those mountains? Well, it all comes down to your habits—and more importantly—sticking to those habits. Particularly the healthy ones. Let’s go over a few tips to help you achieve your health goals and reach the summits you’re facing in 2019.

Stay Away From Crash Diets

It seems that every few weeks a new diet trend takes over. One week, carbs are bad, and the next, it’s fats. One plan says you should track every calorie you ingest, while another encourages just drinking a mix of juice and common spices. How are you supposed to sort through the nonsense and find the real, effective plans to help you reach your health goals?

Well, for one, if it sounds too good to be true, it probably is. When searching for a diet that works right for you, think less in terms of “going on a diet” (meaning that it will end after a few weeks), and instead choose a whole body approach that you can follow long-term. That’s what provides long-lasting results and helps develop healthy habits.

Know We All Start Somewhere

Every super-fit person walking around your office had to start eating right with a weight loss meal plan and exercising at some point; they just might have gotten a head start on you. Try not to compare yourself to others early on and focus on your own path toward total health and wellness. You’ll have an easier time accomplishing your goals this way.

Find a Plan that Works for You

While many of diets you see on TV might seem compelling, you also have to be realistic about your body, your lifestyle, and what will actually fit in your life and budget. If the diet demands you show up to the gym three times a day or drink expensive concoctions of powders and potions, and that doesn’t fit in—it’s probably not the plan for you.

The real secret to lifelong health and well-being is finding a weight loss meal plan and exercise regimen that works for your schedule and lifestyle. While the end goal is to form habits that are different from what you have now, the less drastic the change, the easier it is to follow the program in the long run. But that said, you know your body and your health goals the best. So seek out a plan that offers the guidance and support you need to achieve—and maintain—results.

Don’t Give Up

Finally, the secret to keeping your healthy habits for the long haul is to forgive yourself if you slip up and to try again. Building healthy habits and experiencing real results takes time and commitment, and if you’re easily discouraged, you might struggle to meet your health goals. (This is another reason why it’s helpful to find a plan that offers the support you need.)

Don’t think in terms of “going on a diet” or hitting your goal and quitting. Instead, remember that you are changing your lifestyle to one that’s healthier and more aligned with your goals. Continue building daily healthy habits, and when it comes time to make resolutions for next year, you'll look back on this year's goals and smile knowing you accomplished them.

About 131 Method

The 131 Method makes achieving your health goals and living healthier simple. Through innovative diet-phasing principles, the 131 Method is less about cookie-cutter meal plans and more about creating plans that work for you and your body type. Celebrity fitness trainer Chalene Johnson created the program, which can involve intermittent fasting weight loss, to help people be healthier and happier. Through the 131 Method, you’ll have access to a community of people going through the same transformation, along with access to doctors, researchers, registered dieticians, and industry experts to help you along the way.

Learn more about the 131 Method at 131method.com

Original Source: https://goo.gl/EeHT7T

You’ve likely heard a lot about intermittent fasting and the range of associated health benefits, including weight loss, gastrointestinal improvements, stress management, restful sleep, and more mindful eating.

While intermittent fasting weight loss programs have a plethora of data demonstrating their effectiveness, it’s important to be aware of certain habits that can undermine your results. Follow this guide to avoid these five common intermittent fasting mistakes.

Choosing the Wrong Plan

There are a variety of intermittent fasting and weight loss meal plan options on the market today, and it’s important to find a schedule that works for you and your lifestyle. There are programs that alternate between one day of fasting and one day of eating, methods that involve fasting for 16 hours, options that allow for one meal a day, and many others. Whichever you prefer, it’s important to pick one that you can stick with. For example, if you have a demanding job, a packed family calendar, or you travel a lot, it’s important to pick an intermittent fasting plan that offers enough flexibility for your schedule.

Getting Impatient

Patience is a virtue in all aspects of life, but it’s especially true in the world of weight loss. Intermittent fasting weight loss plans take time and discipline, and results are not instantaneous.

First, it’s important to be patient in finding the right approach. The easiest way to derail an intermittent fasting regimen is by selecting one that doesn’t suit your lifestyle. You should plan on giving your body time to adapt to this change too, including potentially starting with a smaller fasting window and gradually increasing it in 30 or 60-minute increments.

Second, you’ll also need to be patient regarding when you see results. The first week is typically the hardest since your body is adapting to this new schedule. During this time, it’s easy to feel like you’re not seeing results despite following the plan. But, if you give your body the time it needs to adapt, and you stay focused on your intermittent fasting plan, you will see results. The key is to view it more as a lifestyle change and less as a one-time variation.

Not Adapting Your Exercise Routine

Just as it’s important to give your body time to adapt to a new eating plan, it’s equally critical to adapt your exercise routine as well. You might want to consider moving your workout routine to the evenings to correspond with the time of day when you’re eating more, or, if you fast for an entire day, you might want to substitute yoga or Pilates for an intense cardio workout.

Binge Eating

Especially early on, you might find yourself focusing on your eating window. To avoid fixating and increasing the likelihood of overeating, make sure you select the right intermittent fasting weight loss program and drink plenty of fluids during fasting times.

Also be mindful of what you eat during non-fasting periods. Select filling and nourishing foods that are high in fiber, protein, unsaturated fat, and complex carbohydrates so you will not feel famished later on. As an added bonus, these foods will also help you build leaner muscle and boost energy levels.

Not Preparing Nutritionally

Before starting a fast it’s important to prep nutritionally first. Heading into a fast after a night of rice and beans is a lot more difficult than entering after several days of eating a high-fat, low-carb diet because the body's blood sugar will be stable. In fact, most people fail in their intermittent fasting efforts because of a lack of electrolytes or a diet too high in carbs (even healthy carbs) leading into a fast.

Fortunately, the 131 METHOD teaches you how to enter a fast so it's safe and effective without intense hunger, dehydration, or feeling lightheaded. And in addition to downloadable resources and access to industry experts, they offer a community of support to help you achieve your health goals.

About 131 METHOD

The 131 METHOD is a healthy weight loss solution that fits your unique needs and lifestyle, without restrictive rules and confusing diet trends. It was created by celebrity fitness trainer Chalene Johnson and offers personalized solutions and support for each member, including access to doctors, registered dietitians, researchers, and other industry experts. The 131 METHOD removes the barriers around eating and creates a customized approach to healthy weight loss.

Learn more about the 131 METHOD and intermittent fasting weight loss at 131method.com

Original Source: https://goo.gl/8YsYgv

The November and December holidays are some of the happiest times of the year. Whether it’s the first snowfall, holiday parties, or the anticipation of a new year just around the corner, the holidays are full of festive vibes.

If there’s one potential downside of the holidays, though, it is likely the abundance of holiday treats. Savory appetizers, sweet baked goods, and alcoholic drinks are seemingly everywhere.

But there is some good news for those already worried about the added holiday pounds. Contrary to the popular belief that the average American gains approximately 5 pounds between Thanksgiving and New Year’s Day, researchers have found that the actual weight gain is closer to one pound. In a study of 195 adults over a 6- to 8-week period, researchers found that the average weight increase was actually 0.8 pounds.

The real problem when it comes to holiday weight gain is not so much the extra slice of pie at dinner, it’s more that we tend not to lose that weight come January. Researchers explain that since the added weight gain is usually not reversed, the “fall/winter weight gain appears likely to contribute to the increase in body weight that frequently occurs during adulthood.”

Fortunately, there are several weight management strategies to help you maintain a healthy weight this holiday season that might even turn into a weight loss meal plan for the rest of the year.

Intermittent Fasting

An intermittent fasting weight loss regimen alternates between brief periods of fasting, followed by periods of less structured eating. Unlike prolonged fasting, which can shift your body’s physiological responses and prevent weight loss, intermittent fasting focuses on producing positive metabolic changes.

Programs like 131 METHOD offer holistic eating plans that focus on fueling and nourishing your body. 131 METHOD incorporates intermittent fasting for people who are interested in trying. The 131 METHOD teaches you how to transition to a 12 hour fast, and even doing a 16 hour fast for some period of time.

Starting an intermittent fasting weight loss plan before the holidays can help your body adapt to this type of structured eating and can also help you maintain a healthy weight while still indulging in holiday goodies.

Balance Nutrient-Dense Foods with Holiday Treats

Depending on which fasting routine you choose, you should be cognizant of balancing healthy foods with holiday treats and avoiding “binge” tendencies during non-fasting periods. Try to select nutrient-rich foods that will sustain you throughout the day and keep you less fixated on the holiday food around you. Pairing healthy, nutrient-dense foods such as fruits, vegetables, lean proteins, and healthy fats with holiday treats can help you avoid overindulging at the holiday buffet table.

Have a Plan for Non-Fasting

The value of intermittent fasting is that it carves out a timetable for eating. While incorporating nutrient-rich foods is important, so too is being deliberate about how much you eat during periods of non-fasting. It’s okay to indulge in a treat, but being aware of how many calories you need to maintain your weight during non-fasting periods can help avoid over consumption.

Supplement with Fluids

During times of fasting, you will want to drink as much water as possible. Other beverages that are acceptable are ones that won’t spike your blood sugar, such as herbal teas, coffee (in moderation), lemon water, bone broth, and other unsweetened beverages. This will help you feel full, and teas and lemon water can also deliver nutrients and antioxidants. The fuller you feel and the more nutrients you receive during fasting periods, the less likely you are to overindulge during non-fasting.

About 131 METHOD

131 METHOD was created by entrepreneur Chalene Johnson and is designed to deliver personalized weight loss. The programs, such as the weight loss meal plan, are designed and supported by experts including doctors, registered dietitians, and researchers. 131 METHOD removes the rules and barriers around eating and creates a customized approach to healthy weight loss.

Find out more about 131 METHOD at 131method.com

Original Source: https://goo.gl/b5pqUj

Some interesting shifts are occurring in the weight loss world, thanks in part to what some call “dieter fatigue” and a movement toward more positive body image and perceptions.
Marketdata LLC reports that the number of active dieters has decreased by approximately 10% since 2015, lowering the number of dieters to 97 million people in the U.S. Unlike diet trends of the past, Americans are eschewing traditional, low-calorie frozen meals and turning to more natural, less processed foods. However, meal replacement plans such as shakes and nutrition bars remain popular.

The report concludes, “Today's dieters are focused on 'clean eating', convenience, and results. They want simple plans and an affordable price, with no side effects, and peer support platforms.”

These sentiments have aided in the popularity of several diets and practices (as well as a promising weight loss meal plan) that focus less on caloric deficits and more on healthy ingredients, balanced meals, and healthy activities.

The Harvard T.H. Chan School of Public Health reviewed some of these popular diets and practices and some of the clinical research behind them. Below is more information about the ketogenic and Mediterranean diets, as well as intermittent fasting.

Ketogenic Diet

This is a low-carbohydrate, high-fat diet plan. The keto diet is based on the premise that if you deprive the body of its main energy source, glucose, the body will start producing alternate fuel from ketones, which come from dietary fat and stored body fat. The keto diet recommends a fat intake of 70-80%, with a moderate emphasis on protein consumption and very low carbohydrate intake.

Research has shown that the keto diet does decrease appetite-stimulating hormones such as insulin and ghrelin when the body is deprived of carbohydrates. But this can be a very challenging diet to follow with a high potential for nutrient deficiencies.

Mediterranean Diet

More of an eating pattern, this largely plant-based diet emphasizes healthy fats such as olive oil and omega-3 fatty acids, fish protein, small portions of eggs and dairy, and daily physical activity.

Studies have found that the emphasis on healthy fats improved heart conditions and reduced the risk of type 2 diabetes in some people. Other research has shown that the Mediterranean diet helped improve cognitive functions in aging adults and decreased cellular damage from age-related diseases.

While this diet does identify types of food to eat, it does not provide guidelines for portion sizes or caloric intake, which could lead to an increase in calorie consumption for some people.

Intermittent Fasting

An intermittent fasting weight loss regimen is simply a change in timing of eating. There are different versions of intermittent fasting but the most common is shortening your eating window to 8-12 hours. This means you’d consume all of your daily intake in 8 hours or 12 hours or any time frame you choose. Intermittent fasting focuses on producing positive metabolic changes.

Harvard T.H. Chan School of Public Health’s meta-analysis of 40 clinical studies found that intermittent fasting resulted in weight loss of 7-11 pounds over 10 weeks, though study size ranged from 4-334 subjects and study duration ranged from 2-104 weeks.

Intermittent fasting is an increasingly popular way to lose weight thanks in large part to the diversity of fasting plans that can be customized to your unique physiology, lifestyle, and eating habits.

Programs like 131 METHOD are leading this effort through holistic eating plans that focus on how to fuel and nourish your body. 131 METHOD recommends starting with a 12-hour fast once a week, and gradually increasing to 16 hours a week. Once your body adapts, you can try time-restricted, whole-day, and alternate-day fasting.

About 131 METHOD

131 METHOD was created by celebrity fitness trainer Chalene Johnson and is fondly called the “anti-diet.” This weight loss meal plan has personalized programs and support from experts such as doctors, dietitians, and researchers. 131 METHOD removes the rules and barriers around eating and creates a customized approach to permanent, healthy weight loss.

Find out more about 131 METHOD at 131method.com


 

Original Source: https://goo.gl/wzpXgi