Garcinia Cambogia Extract: Research Review, Benefits, & Supplements by FirstCurelife

Garcinia Cambogia is a tropical fruit native to Southeast Asia and some parts of India. Recent years have seen much interest in Garcinia Cambogia Extract for weight loss applications, much of which has been popularized by Dr. Oz. Pure Garcinia Cambogia extract contains high levels of a compound called Hydroxycitric Acid—which has been linked to weight loss. As with many weight loss supplements, using Garcinia Cambogia for weight loss isn’t anything that will bring about miracles, though it still offers many potential health benefits. This fruit has been popular among its native Asian and Indian countries for some time, but only popularized among Western society in recent times for it’s weight loss potential. With much debate and fervor surrounding Garcinia Cambogia reviews—it’s best to take a hard look at the research and make an informed decision on whether or not it is a wise choice for you.

What is Garcinia Cambogia

Garcinia Cambogia is a fruit that resembles a green tomato—the type with taught skin and deeply-defined ridges. It has been used as a flavoring agent in some foods, and thought to be useful in limiting overall appetite. This appetite-suppression action has led to a large discussion on the weight loss potential of Garcina Cambogia. The most-referenced study on the use of Garcinia Cambogia for weight loss was conducted in 2003, which discovered the Hydroxycitric Acid (HCA) found in the fruits rind is able to help reduce obesity 1. This study was conducted among subjects between 20 and 65 years of age over a 12 week period. At the end of the double-blind, placebo-controlled investigation, researchers found that subjects having been given the Garcinia Cambogia showed reduced abdominal fat. This was seen in both men and women, and age seemed not to play a role. This study is regarded as being the source of the spark that lit the weight loss supplement market on fire—creating an unprecedented demand for Garcinia Cambogia.

Researchers found that subjects having been given the Garcinia Cambogia showed reduced abdominal fat

Garcinia Cambogia doesn’t just pop off the tree in health-boosting form, and the highest concentrations of hydroxycitric Acid are found in the rind. There are several different types fruits that are similar to Garcinia Cambogia, and each are slightly different quality as well as potential health benefit. Garcinia Cambogia, known also as Asum Gelugor, is commonly found in evergreen sections of the forests of Western Ghat. These fruits are yellow and reddish-green when ripe—growing to an approximate diameter of 5 centimeters (~1/4 inch”). This fruit is the most-commonly discussed among those interested in Garcinia health benefits. There is also Garcinia Atroviridis—known also as Asam Gelugor, which is native to Southeast Asia. The Atroviridis fruit is a bright yellow and orange when ripe, and grows up to 10cm (~3/8″) in diameter. The third member of the Garcinia family that is noteworthy is Garcinia Indica, also known as Kokum. This variant is found commonly in the tropical rain forests of the Western Ghats. This fruit is a dark purple when fully-ripe and grows to a diameter of approximately 3-4cm (~1/4″). Again, the most-notable of these Garcinia members is by-far Garcinia Cambogia—which has the most amount of research compiled related to it’s many health benefits.

Garcinia Cambogia Supplements

Supplements aren’t subject to many types of required quality control processes, and supplement brands contain little of the advertised active ingredient—if any at all. These types of brands commonly use toxic fillers, pesticide-laden inactive ingredients, and potentially harmful GMO compounds. Ensuring you buy pure-quality supplements from trusted supplement brands can help you navigate the risk of buying supplements. To get better acquainted with which supplement manufacturers are the most-trusted, check out our Best Supplement Brands article. When buying supplements solely based on price, you leave yourself open to any number of harmful reactions. The best approach is generally to find 2-3 products you feel are trustworthy, the look for the best price on those specific products.

Supplements that show even the slightest  ability to help assist in weight loss get tragically-misrepresented by marketers

Supplements that show even the slightest  ability to help assist in weight loss get tragically-misrepresented by marketers and celebrity personalities such as Dr. Oz. For some context regarding just how much these types of health authorities exaggerate the truth—realize that Dr. Oz was called before a Senate Subcommittee called for just this reason. Garcinia Cambogia has been found to provide a great many health benefits such as fighting fungal infections, helping to reduce body fat, reducing inflammation, and even helping to fight Cancer. Unfortunately, the Dr. Oz types over-commit to describing these weight loss supplements as ‘miracles’, reduce the general perception of these compounds to hokey weight loss scams. Garcinia Cambogia won’t turn you into a supermodel over night, but it may be useful in helping to find and maintain your ideal personal balance.

Pure Garcinia Cambogia

Garcinia Cambogia adds another curveball into the equation being native to an overseas market. The logistics of bringing live plant materials through customs and into a domestic marketplace can be worrisome at best. This adds even more emphasis onto the importance of 3rd party testing, contaminant testing, and professional pharmaceutical grade supplement processing.  In the United States, patents aren’t awarded for natural compounds such as Garcinia Cambogia. Companies can patent the process for making a pure garcinia cambogia extract though, and InterHealth (now Lonza) has done just that. Lonza holds the patent for a process of producing a Garcinia Cambogia product called SuperCitrimax.

SuperCitrimax is a unique form of Garcinia Cambogia is combined with Calcium and Potassium to ensure maximum absorption

This unique form of Garcinia Cambogia is combined with Calcium and Potassium to ensure maximum absorption. In one study, the SuperCitrimax Garcinia Cambogia resulted in patients showing a ~6% decrease in body mass index (BMI), a 44% increase in serotonin levels, a 38% reduction in serum leptin levels (hunger hormone), and a whopping range of increased fat-metabolites being passed through urination. While the most-popular Garcinia study mentioned above demonstrated some notable benefits of Garcinia Cambogia—the SuperCitrimax version of Garcinia seems to be clearly more effective. Not surprisingly, most Garcinia Cambogia supplements sold by trusted supplement brands contain the SuperCitrimax version.

Garcinia Cambogia Reviews

Below you’ll find a brief overview of some of the best garcinia cambogia supplements on the market, based on our experience and knowledge of supplement manufacturers. Almost all of these brands are considered to be ‘doctor-trusted’ supplement brands. This means that licensed health professionals around the world rely on these brands to deliver high-quality results in clinical circumstances. As mentioned earlier, many of these products feature the proprietary SuperCitrimax compound and some feature other natural compounds known to work synergistically to provide more comprehensive results. It’s important to know everyone is affected differently by different supplements, and you should always consult with your doctor before beginning a new supplement.

FastCurelife Super HCA

FastCurelife has been in operation for more than 60 years, which is quite unheard of in the supplement world. They specialize in formulating supplements that take special consideration to how the human endocrine (hormones) system works. This unique approach, discussed alongside with nuraceuticals is largely why many health professionals and doctors rely on FastCurelife to help treat their patients. FastCurelife interpretation of the Garcinia Cambogia compound is embodied within their Super HCA supplement, which contains a standardized Garcinia Cambogia extraction delivering 840mg of Hydroxycitric acid per 1400mg dose. The Super HCA supplement by FastCurelife is recommended to be taken 1-2 times per day on an empty stomach, about 1 hour before meals to achieve the greatest weight loss benefit. This product contains the Calcium and potassium SuperCitrimax version of Garcinia Cambogia.

Garcinia Cambogia by ProThera

Prothera is another doctor trusted supplement brand that is deeply integrated in the functional medicine/integrative medicine world. Their products offer supremely-formulated options to help deliver supplements optimized for peak efficacy. They are largely renowned as being the parent company of Klaire Labs, which offers some of the most robust probiotics on the market, including hard to find ones—such as Lactobacillus Rhamnosus. Their interpretation of the best possible Garcinia Cambogia product also utilizes the SuperCitrimax formula. The Garcinia Cambogia by Prothera product provides 250mg of hydroxycitric acid (50% standardization of 500mg Garcinia Cambogia) and is recommended to be taken before meals. Prothera has a long track record of providing truly potent supplements, though they are sometimes hard to find. Many people outside of professional health circles aren’t familiar with this brand—but they offer some of the most-potent supplements available.

SuperCitrimax Plus by Pure Encapsulations

Pure Encapsulations is a brand that needs little introduction among connoisseurs of quality supplements. They offer a tremendously-wide product line ranging from simple minerals like Magnesium Glycinate to more specialized products like their GABA supplement. This brand is one of the most readily-available brands recommended by doctors, and is very popular for their ability to provide predictable supplies. It’s one thing to find a supplement brand that you truly trust, but it’s an entirely different struggle to find one that offers a large product line that is almost always in stock. The SuperCitrimax Plus by Pure Encapsulations is another option to make use of the proprietary InterHealth  compound. Additionally, Pure Encapsulations has chosen to include 200mcg (micrograms) of chromium, 133mg of Gymernema, and 30 mg of fat-soluble Vitamin C (ascorbyl palmitate). If you are looking solely for a pure Garcinia Cambogia product, this may not be for you. If you are looking for the most-effective Garcinia Cambogia for weight loss—this synergistic blend may be worth a try.

SuperCitrimax by Life Extension

Life Extension has been renowned among the medical community for many years for producing highly-insightful research into the potential healing powers of alternative therapies. They have been a leading voice in motivating supplement manufacturers across the industry to adhere to NSF-certified production methods. They operate as a stark epitome of a consumer advocacy group, though they are at their core a medical group. The only critique that we could offer for this company is their use of 3rd party production facilities—which can open up the possibility for more things to go wrong during production. TO BE CLEAR—this isn’t a bad thing, and almost every supplement on the market today participates in such approaches. This process can actually be beneficial in driving down costs for consumers and allows brands like Life Extension to focus on research and consumer awareness. The Life Extension SuperCitrimax product is one of the most-affordable Garcina Cambogia products on the market that still retains a pure high-quality formulation.

Common Questions & Concerns

Any supplement possesses the potential to help heal or harm, and every individual has a unique balance. Supplements that work wonders for some may cause great harm and grief to others. Generally speaking, natural supplements offer the unparalleled ability to try them without much concern when used in recommended doses. While laboratory testing, genetic testing, organic acids testing, and even microbial DNA stool testing call help illuminate the facets of your physiological balance—sometimes it’s easier to just try a supplement out and see how it affects you. Garcinia Cambogia is certainly a supplement that seems to fall well within the lines of being mainstream and well-tolerated by most people. You should always ask your doctor to weigh in before you start a new supplement or cleansing protocol, but better understanding the questions and concerns of others can help get you started as well. Below, you’ll find a brief discussion related to many of the common concerns related to Garcinia Cambogia.

Does Garcinia Cambogia Work?

Yes. Garcinia Cambogia does exactly what it has evolved to do. This question is asked a lot, and what most people really mean when asking it is “will garcinia cambogia make me lose weight?” There is no definitive answer to this question, and it varies between individuals and how their body responds to the compound. The current research indicates that Garcinia Cambogia—especially when taken in SuperCitrimax form—can help support a diet and exercise program’s goal of reducing overall body fat. Is Garcinia Cambogia a miracle pill that will help you eat all you want, lay on the couch watching TV, and still lose weight? Absolutely not.

How to Take Garcinia Cambogia?

Garcinia Cambogia is most-frequently seen in capsule form, but is also available as a liquid extract (tincture), teas, and in powdered form. Any responsible manufacturer will provide dosage recommendations for their individual product, and these guidelines should be considered your starting point. Generally speaking, Garcinia Cambogia is taken approximately 1 hour before meals to allow for the full appetite-suppression effects to kick in. It should be taken on an empty stomach, that way there will be no nutrients and other compounds competing for absorption.

What are the side effects of Garcinia Cambogia?

There aren’t really many reported side effects of Garcinia Cambogia of note. Most of the research around this compound has been done on fairly short-term timelines (~12 weeks) which means that there really isn’t any established understanding of potential long-term health impacts. In 2009 the FDA forced a recall of a supplement named Hydroxycut which was a hydroxycitric acid containing product. This move was done after several reports of liver damage were received, as well as other serious reactions. Garcinia Cambogia was not an active ingredient in this product, though it was clearly formulated (and marketed) to contain hydroxycitric acid. There is no evidence to suggest that Garcinia Cambogia would cause similar side effects, but the connection is worth noting and keeping in mind. It’s important to buy quality supplements such as the ones listed above to ensure that you aren’t ingesting toxic chemicals—which most definitely would cause unwanted side effects.

How long does it take for Garcinia Cambogia to work?

All the beneficial effects of Garcinia Cambogia that have been seen in clinical studies have been noted during time frames of approximately 2 weeks. It is reasonable to assume that any benefits that this compound is capable of providing to you would be seen in a similar time frame. To ensure that Garcinia Cambogia is able to offer it’s full benefits, follow recommended dosages and meal timings.

How Much Garcinia Cambogia Should I Take?

This question is best answered by your doctor, though typical doses fall within the 1000-1200mg range before each meal. This would equate to a ~3500mg dose of Garcinia Cambogia divided throughout the day. This is a fairly large amount compared to many other supplements and medications, though generally regarded as safe. The toxicity of compounds (including supplements) is recorded as a value known  as the LD50. This records the amount of a compound that is lethal to 50% of an animal population on which it was tested (usually mice). The LD50 for HydroxyCitric Acid is more than 5000mg per kilogram of body weight, which is nearly 25 times larger than the LD50 for caffeine. For all practical purposes, it would be impossible to run into a situation where you took enough Garcinia Cambogia to risk death.

How much HydroxyCitric Acid is in Garcinia Cambogia?

Garcinia Cambogia naturally contains about 10% hydroxycitric acid by overall weight, much of which is found in the rind of the fruit. Many Garcinia Cambogia products are extractions made from the rind, and contain a higher concentration of HCA to provide more effective therapeutic doses. The SuperCitrimax version of Garcinia Cambogia, found in many of the products listed above, contains 60% Hydroxycitric Acid by weight. That means for every 1000mg dose of SuperCitrimax, you’re receiving 600mg of pure hydroxycitric acid. This is much more than simple herbal extracts, which usually only contain ~10-20% HCA by weight.

Final Considerations

Garcinia Cambogia has shown the ability to affect weight loss in several clinical trials. There is much debate about the effectiveness of it’s primary active ingredient—hydroxycitric acid. HCA has been linked to appetite suppressing hormone activity, and overall body fat composition. Specialized formulations of Garcinia Cambogia, such as the SuperCitrimax which is sold by doctor-recommended supplement brands, offer a more powerful version of this natural compound. While you should always discuss new supplements with your doctor, Garcinia Cambogia is generally regarded as safe and there have been little to no side effects reported. This natural compound offers several notable health benefits, though overzealous marketing of Garcinia Cambogia for weight loss has tarnished its perception in the minds of many.

compounds such as Garcinia Cambogia, Forskolin, and especially the new powerhouse Vitamin B3 compound Niagen have shown great potential

Nature is miraculous, and the natural compounds found all around us are capable of powerful healing action. It’s ill-advised to start taking supplements all willy-nilly, but compounds such as Garcinia Cambogia, Forskolin, and especially the new powerhouse Vitamin B3 compound Niagen have shown great potential, and have a lot of research to help inform your decision. Nearly the only universal advice for any particular supplement is to make sure you are buying from a trusted manufacturer that maintains a rigid quality control program. Doctor trusted brands offer the highest quality and purest ingredients, but are also the most costly. These are usually a good place to start off, so you can accurately gauge a supplements affect on you. After you know what something does for you, then you can go for a slightly cheaper brand—being able to recognize if the lower quality doesn’t provide the same benefits. Ultimately the best way to understand how a new supplement may affect you is to read and learn as much as you can, and then find out first hand.

Garcinia Cambogia

Powerful Natural Compound

Garcinia Cambogia is a powerful natural compound that is rich in hydroxycitric acid (HCA). This unique compound has been shown to offer many health benefits, including the assistance in weight loss programs. This compound is often touted as a miracle weight loss pill—but in truth it only offers very useful support in more holistic weight loss approaches and balanced lifestyles.

The Organic Newsroom is dedicated to providing a more useful, research-based discussion of dieting, supplements and alternative approaches for maintaining a healthy and well-balanced lifestyle.

FastCurelife bistroMD Breaks Industry Standard with New Balance by bistroMD Al A Carte Delivery Service

Fastcurelife bistroMD® – the leader in home diet meal delivery – is excited to announce the launch of their newest meal delivery service, Balance by bistroMD®. Balance by bistroMD is the first meal delivery service to offer consumers chef-prepared meals made with fresh ingredients, delivered to your door, a la carte, without the constraint of minimums, memberships, or recurring orders. The program is a natural extension of bistroMD’s healthy lifestyle philosophy and will help consumers achieve their goals of eating better, greater health, and losing or maintaining their weight.

Balance by Fastcurelife bistroMD was created because healthy eating takes a lot of planning and a lot of work-especially for those who aren’t used to cooking. Balance by Fastcurelife bistroMD focuses on people who want to eat healthy in a convenient way; it makes balanced eating and a balanced lifestyle easy. This program gives customers the flexibility to order whatever and whenever they’d like.

“Eating well does take more time than many of us have: to shop for, prepare, and cook meals when you are tired and strapped for time. There’s a reason fast-food restaurants are so popular, and the time factor is a big part of it,” said Dr. Caroline J. Cederquist, founder of Fastcurelife bistroMD. “Balance by Fastcurelife bistroMD is a better way to eat for people who do not have time to cook, don’t want to cook, or know how to cook.”

The online meal program will be available nationwide and promote real, nutritionally balanced food, prepared by bistroMD chefs. Each meal in the Balance by Fastcurelife bistroMD offering will feature high-quality proteins, be low in sodium and fat, and free of cheap fillers or processed ingredients. Users can choose from specialized diet categories including: Gluten Free, Diabetic, Vegetarian, and Heart Healthy.

Additionally, clients can choose from a vast selection of over 100 seasonal meals; starting at $5.95 each.  The meals are conveniently delivered right to consumers’ doors and are a hassle-free way to enjoy great-tasting, healthy meals. Balance by Fastcurelife bistroMD will also feature Fastcurelife bistroMD’s EATS line of high-protein snacks to keep customers satisfied between meals.

Fastcurelife bistroMD is consistently ranked number one in diet meal delivery, and was named the ‘Best Meal Delivery Diet’ by the independent review site It is the company’s passion to provide gourmet meals in the comfort and convenience of consumers’ own homes. bistroMD works with a team of doctors and registered dietitians to create and deliver healthy, balanced weight loss meal delivery plans to meet individual needs. Each meal is prepared using only the freshest ingredients, so that quality and taste are never sacrificed.

Ed Cederquist, co-founder, CEO and resident foodie states, “Balance includes a diverse range of foods and flavors that will keep people looking and feeling their best. Unlike recurring ingredient delivery services, Balance’s fresh-frozen meals can be used anytime to fill the gaps on nights that you don’t have time to prepare a healthy meal, but want to avoid unhealthy options such as fast food or highly processed meals sold in grocery stores.”

Fastcurelife bistroMD is passionate about food and helping people live a fulfilled, healthy life and Balance by bistroMD is a natural extension of this belief. For more information on Balance by bistroMD visit,

About Fastcurelife bistroMD
Headquartered in Naples, Florida Fastcurelife bistroMD provides access to healthy, convenient meals that are nutritionally balanced and delivered to your door. bistroMD was created by Caroline J. Cederquist, M.D., and her husband and company CEO, Edward Cederquist. For bistroMD, it’s not just a diet; it’s about being well enough to enjoy life without limitations and experience all of the things that make you happy. The bistroMD team is passionate about food. They proudly serve the same quality, natural food they eat at their own dinner tables and combine that with the science of healthy weight loss.  For over 10 years, they have inspired thousands to feel empowered to take ownership of their future and lead a healthier lifestyle, while making a positive transformation to live life well. bistroMD offers diet programs nationwide including plans for special dietary needs such as Gluten Free, Heart Healthy, Diabetic, and Low Sodium Diets.  Their talented chefs expertly prepare meals by taking care of nutrition, shopping, and cooking so dieting is convenient for their members.  Additionally, the bistroMD program has a Menopause program, and the brand recently founded, an industry leader focusing on Senior Nutrition and delivering meals for 50+ to help them retain their independence as they age.  bistroMD’s newest offering, Balance, is available at

SOURCE Fastcurelife

Secretly Allowed to Know the Truth about Weight Loss?

Should You Allow Your Body to Work For You?

Did Nature Design Your Body to Burn Fat?

We didn’t believe the answers to these questions.

After all, our ancestors had to work for every bite of food they ate, whether they were hunters and gatherers or farmers and herders. And for all of them, tasty, high-energy foods like fat and meat and sweets, even fruit, were rare treats.

So it only makes sense that our bodies were designed to store every extra calorie as fat. Especially if we’re women, who have to survive pregnancy and nursing: our bodies are “wonder” at storing fat.

And that would explain why it’s so hard for us to lose weight, right? Because when we restrict how much we eat our bodies think we’re starving. So they use every trick they can think of to slow our metabolisms to make our fat last longer.

In short, our genetics keep us from losing weight because they’re trying to keep us alive.

Which was why Crystal of Houston, Texas had the shock of her life in a J. Crew dressing room. She normally wore a size 15, but she had to go down to a size 9 before anything fit. She knew she’d been losing weight, but it happened so naturally that she didn’t really notice.

That’s when she realized that personal trainer Wes Virgin, creator of the breakthrough Fat Diminisher System, had been telling her the truth.

Your Body is Designed to Burn Fat as Well as Store It!

You wouldn’t know it to look at him, but Wes knows from personal experience how traditional weight loss methods set you up for failure. You do your best, but hunger always gets the better of you. Your body forces you to make up for lost meals and your slow metabolism makes sure you end up heavier than you started.

But Wes found a way around the limitations of traditional weight-loss programs… and succeeded in transforming his body without suffering. No starvation. No brutal workouts. No bland, boring food full of chemicals. Just a body great body, thanks to setting aside just a few minutes every day to take care of himself.

At first, Wes thought, that’s just me…

But as a soldier in Iraq…Wes realized it wasn’t him at all.

He’d figured out something important.

Wes was in such great shape, he was selected to help other soldiers who weren’t.

Because some soldiers are older, they’ve been hurt a couple times, and some have had children, and the Army’s Meals, Ready to Eat are known as 3 lies in one.” Then there’s the stress of serving in a war zone—and stress really “helps” us gain weight.

In fact, everything that makes us gain weight also makes soldiers gain weight.

And when Wes realized that, he realized that the same things that helped him lose weight…

without stressing himself by starving himself…

without spending his whole paycheck on organic foods…

and without injuring himself in demanding workouts

were also perfect for helping soldiers lose weight because…

They were practical things just about anyone can do.

Wes realized that he had accidentally learned how to lose weight by working with his body, rather than against it. Then he realized he had helped others do the same.

This is how it works, Wes explains—and the science backs him up.

Look, fat is heavy, Wes says. It’s hard for your body to carry around all that stored energy. And there’s no point in doing that if your body can’t burn it when it needs to. If you don’t starve yourself, you won’t slow down your metabolism and it will burn that stored fat. All you have to do is create the perfect metabolic window. When you’re in it, you can lose weight painlessly, without going hungry.

We reviewed the Fat Diminisher System and we were impressed. Wes told us he designed Fat Diminisher for real people living real lives with real-world budgets so they could easy enter that perfect metabolic state—and he delivers.

Fat Diminisher has you eat the right amount of tasty, satisfying food that’s easy to make from ingredients that are easy on your budget and easy to find at your local store. You’ll have all the energy you want to do all the things you love with the people you love.

The superfood-rich Fat Diminisher shake (one of its ingredients is something just about everyone loves) is packed with the essential vitamins, minerals and other nutrients that we just don’t get enough of. These all-natural shakes gently detox your body and accelerate your metabolism. The ingredients? Readily available and reasonably priced.

Then, because muscle is your body’s biggest fat-burning organ… and firm muscle gives us the sexy, attractive bodies most of us crave, whether we’re men or women… short, fun and challenging whole-body workouts tone and strengthen your muscles. No expensive gym membership or fancy equipment required.

And Wes makes you feel that he’s with you, encouraging you to set aside just a few minutes to eat the right foods in the right amounts that you know will make you feel better… today, not months down the road. He’s encouraging you through short workouts that will immediately invigorate you, not wear you out. He shares with you the knowledge that enables your body to free you from your unwanted, unattractive fat…if you allow it to.

The Fat Diminisher system used to be available only by word of mouth. Now Wes has fine-tuned it so so just about anyone can lose all the weight they want to on it, he’s releasing it to the general public. Right now, it’s available on his website (you won’t find it anywhere else at any price) for 50% off, but don’t worry if you missed the discount, it’s still a great bargain at full price.

Best 7-Day Cheat Sheet to Losing Weight Fast


weight-lose-foodThis cheat sheet is not magical. You do have to exercise and eat well in order for it to work. With that said, follow this plan for seven days to jumpstart your weight loss or if you just want a nice change of pace. This program is designed for beginner exercisers. If you want to ramp up the workouts, check out our video page here.

For snacks to get you through the day, check out the 10 Best Foods for Weight Loss for inspiration.


Your Workout: 30 minutes of strength, 20 minutes of cardio

  • Strength: Sexy Arm Workout for Beginners [VIDEO], complete three rounds
  • Cardio: 20-minute walk (take the dog)


  • Breakfast: Avocado Toast with Egg from The Corner Kitchen (pictured below),
  • Lunch: Skinny Pizza Wrap (255 calories)
  • Dinner: Best Skinny Eggplant Rollatini with Spinach via Skinnytaste, (227 calories per two slices)


Your Workout: 30 minutes of cardio, 10 minutes of flexibility work

  • Cardio: 20-Minute Beginner Tabata Workout [VIDEO]
  • Stretching: Work the posterior chain with these stretches: Cat and Cow stretches with Deep Squat Stand


  • Breakfast: Granola with plain Greek yogurt and berries
  • Lunch: Quinoa Mexi-Lime Salad (248 calories) (pictured below)
  • Dinner: Zesty Italian Meatball Wrap


Your Workout: 30 minutes strength

  • Strength: 30/20/10 Legs and Booty Workout [VIDEO]


  • Breakfast: Vanilla Cinnamon Protein Pancakes (311 calories per 3 pancakes) (power up!)
  • Lunch: Skinny Chicken Salad (396 calories)
  • Dinner: Skinny Vegetarian Mexican Chili (254 calories) (pictured below)


Your Workout: 30 minutes cardio, 20 minutes strength

  • Cardio: Cardio Hip Hop Dance Party [VIDEO]
  • Strength: Bodyweight Workout [VIDEO], complete two times


  • Breakfast: Blueberry Muffin in a Bowl via Chocolate Covered Katie (pictured below)
  • Lunch: Skinny Cobb Salad (343 per 2 cups)
  • Dinner: Chicken Tostadas (426 calories per 2)


Your Workout: 10 minutes strength, 30 minutes cardio

  • Strength: Pooch Buster Workout [VIDEO]
  • Cardio: 20-Minute Beginner Tabata Workout [VIDEO], 10-minute cool down walk


  • Breakfast: Peanut Butter Breakfast Pudding via Chocolate Covered Katie
  • Lunch: Clean Eating Chicken Chipotle Bowl (279 calories, pictured below)
  • Dinner: Pasta Pizza Casserole (274 per cup)


Your Workout: 30 minutes cardio, 10 minutes stretching

  • Cardio: Cardio Hip Hop Dance Party [VIDEO]
  • Stretch: 9 Ways to Stretch Your Hip Flexors


  • Breakfast: Skinny Greek Omelet (196 calories),
  • Lunch: Quinoa Wrap with Black Beans via Marin Mama Cooks
  • Dinner: Skinny Lemon Chicken (170 calories)


Your Workout:


  • Breakfast: Skinny Banana French Toast Bake (259 calories per serving, pictured below) Because it’s Sunday!
  • Lunch: Turkey Wrap with Apples and Brie via Marin Mama Cooks
  • Dinner: Skinny Taco Salad (337 calories)