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10 Commandments for Healthy Conflict




There has never been a more important time for us, as a species, to learn how to have better conflict.

Disagreements today (especially online) take the tone of schoolyard taunts, name-calling and trading insults. Surely we can do better.

Because like it or not… life is full of conflict.

Unless you plan on being a tyrant or a pushover–you better get comfortable with it… you better get good at it.

And you better learn to pick your battles!

Not every conflict is worth having, but life will throw some at you that you can not avoid.

As your aging mother’s health fails, a decision needs to be made about her care. You and your siblings all have differing opinions on the matter, and so conflict arises. 

You’ve been assigned to a group of colleagues to work on a new project, but a few members of the group aren’t pulling their weight, and so conflict rears its ugly head. 

You can’t seem to do anything right in the eyes of your mother-in-law, who has just called you for the fourth time in an hour to make sure that you are not going to give a pacifier to her grandbaby, and yet again…you are faced with conflict.

Your spouse continues to put the toilet paper roll on the holder backwards…okay, maybe this isn’t conflict worthy. (I mean, we all know it should face forwards.) 

But, what about when something serious does come up, and real conflict arises?

Your boss’s new workplace strategies are proving ineffective in your department. You desire to share your thoughts, and so conflict has emerged. 

In families, in relationships, in the workplace…there will always be conflicts. 

The truth is, that problems and disagreements are a part of life. But, they don’t have to be feared, or agonized. 

When dealt with in a healthy manner, conflicts that arise can be opportunities for growth personally, relationally, and professionally . 

So, how can conflict be healthy? 

How can we deal with conflict respectfully and in a way that produces the best outcome for all involved?

What Is Healthy Conflict And Why Is Conflict Healthy?

As we just mentioned, conflict is inevitable. 

It occurs because, frankly, we all have a different set of priorities, principles, and perspectives. 

Place those differences in a relationship or work environment, and you are bound to have conflict. Set them on the world stage of the internet, and the stakes get higher.

But, due to the negative connotations surrounding confrontation and even communication, many shy away from conflict. 

However, avoiding it is not healthy and often results in a mess of uncontrolled emotions and otherwise preventable blow-ups. 

Steering clear of conflict can complicate or even end relationships, and it can be a cancer to a productive and peaceful work environment.

Conflicts can and should be addressed in a healthy manner, where disagreeing parties come together for the betterment of the situation or relationship. 

Healthy conflict, by encouraging respect for each party, takes disagreement and produces a helpful outcome.

Working through conflict in a healthy, productive manner can: 

  • strengthen bonds in relationships
  • build trust and a sense of security 
  • facilitate better decision-making
  • broaden your perspective
  • bring resolution to situations that may have otherwise been kept secret (thus creating discontentment, bitterness, anger, etc.)

Now, at this point, you might be thinking that the concept of healthy conflict sounds a little too “picturesque,” or a little like “wishful thinking.” 

If so, that’s no doubt due to the fact that we all know how ugly conflict can be! 

The thing is, for conflict to be healthy, it takes work. 

There are several things to keep in mind when seeking a healthy, positive outcome through conflict.

How To Keep It Cool When Conflict Arises

Let’s face it, by and large people are passionate. We bring a unique set of likes, dislikes, upbringings, experiences, and emotions to the table.

Those things are all a part of who we are as individuals, and this is why it’s hard to separate them when it comes to conflict. 

It’s hard to put ourselves in someone else’s shoes because, honestly, we’re used to walking in our own shoes…we like our own shoes, we’re comfortable in our own shoes.

But, when conflicts arise…and they will…coming to the table with those shoes tied so incredibly tight will cut off the circulation of the possibility of resolution in even the best of circumstances. 

So then, how can you keep your conflicts healthy?

How can you effectively communicate through conflict to facilitate trust, and open communication, and to reach a resolution that is favorable and beneficial for all parties involved? 

Consider the following ways to engage in healthy conflict: 

1- Do Not Wait Until Things Are Volatile To Address An Issue

While it is not necessary (or beneficial) to bring up everything you disagree about in a relationship or work setting, holding in frustrations, or hurt, and surrounding problems is not healthy. 

Communicate regarding important disagreements early on to avoid having things get emotional and out of hand. 

2- Take A Look Inside Yourself

Before ever confronting an issue, check yourself. 

Don’t seek a conversation regarding a conflict with the intention of changing that person, but instead, change yourself (your attitudes and emotions in particular) before addressing an issue. 

When there is an issue between two individuals, first evaluate the situation to see where you, too, maybe in error. 

Take the Rob Base and DJ E-Z Rock approach and remember that “it takes two to make a thing go right,” and then humbly approach the situation accordingly. 

3- Always Approach Conflict With A Mutually Beneficial Solution In Mind

The goal of healthy conflict is to have something good come of the conversation…for all parties involved. 

The intended good, or the goal that you’re working towards should be clearly communicated and positively conveyed.

When a solution is reached, be sure to follow through.  

4- Try To Find The Root Of The Issue At Hand

Sometimes in conflict, simply understanding “where someone is coming from” or “why someone does what they do” goes a long way. 

Could it be that the problem you are experiencing is because of a lack of communication, understanding, or even skill (often in the workplace)? 

If you seek to find the root of the issue at hand, you are better equipped for coming up with an effective solution. 

5- Focus On Similarities

It is no secret that differences abound between individuals. Those differences are generally seen in neon lights when it comes to conflict. 

To promote productive conversation and respect for the other person, focus on the similarities you share. 

Seek to find common ground and amplify the areas that you can both agree upon. 

6- Show Respect By Listening

Listening actively during conflict is a matter of respect. Channel your inner Aretha Franklin and never omit “r-e-s-p-e-c-t” from any conflict.

When we listen to others, we learn. We learn more about the person, the problem, and can better arrive at a solution. 

After stating the facts of the problem or issue that has brought about the conflict you are addressing, ask for the other person’s thoughts or opinions concerning the issue.

Don’t approach listening as a waiting period for when you can respond, tuning out the other party when they are speaking.

Actively listen, then make sure you understand the feelings of the other party or person, acknowledging their position. 

7- Humbly Realize Your Viewpoint Is Not The Only One That Matters 

When we feel strongly about something, our passion surrounding the issue can make us blind to the views of others. This can hinder progress in a relationship. 

Try to understand the issue from the other person’s perspective. 

When we can share differing opinions or viewpoints without the risk of being stifled, this allows us to see that our point of view is valued. 

This can add depth to work groups and promote commitment in relationships. 

Being able to share opposing viewpoints allows a person to feel invested in the group or relationship. 

8- Control Your Emotions

Conflict is not healthy when emotions dictate the conversation.

Healthy and effective communication is almost impossible if you are emotional, closed-minded, or not thinking clearly. 

When we’re emotional, we tend to take things personally. 

Be mindful of how you are speaking. We can be prone to speak in extremes and get defensive when emotions are running high. 

You can foster respect by encouraging the other party to communicate the emotions they are feeling. 

But, if emotions steer the conversation off course, restate the intent or goal of why you came together in the first place. 

9- Remain Focused On The Facts

Don’t get sucked into the downfall of focusing on individual words or phrases in the conversation, but instead, always keep the context in mind and focus on the point as a whole. 

Remember to focus on the facts in front of you and do not let your opinion of a situation paint a different story than what the facts represent. 

Take an extreme example: Your spouse lies about their whereabouts and becomes increasingly secretive with their phone. 

Those are the facts. Those facts created suspicion that led to a confrontation. 

Your opinion is that he/she is having an affair, but you must remember that this is only a hypothesis. This isn’t fact. 

You may state your opinion, but be careful not to do so with conviction. 

When you allow your spouse the opportunity to reply, you may find that their secretive actions can be explained by the fact he or she was actually planning a surprise for you.

But, until you receive more information, veering away from the facts can lead to misunderstanding, put someone on the defensive, and cause emotions to override the situation. 

10- A List of Don’ts

  • Don’t interrupt or speak over the other individual.
  • Don’t “correct” someone else’s opinion or viewpoint. 
  • Don’t hog the conversation, allow ample time for the other party to share their thoughts and feelings. 
  • Don’t be a butt…I mean, don’t interrupt with “but…” in response to the other party’s thoughts or feelings. 
  • Don’t speak in an antagonistic or combative manner.
  • Don’t insist on being right. It’s okay to simply understand one another, without agreeing. 
  • Don’t be brutally honest, but instead practice necessary honesty.
  • Don’t keep pushing. If things get out of control, take a break, step away for a period of time, and revisit the issue when both parties are calm and refocused on seeking resolution. 

In the words of Ronald Reagan, “peace is not absence of conflict, it is the ability to handle conflict by peaceful means.” 

When we can value other viewpoints, thoughts, practices, and opinions we grow individually, professionally, and in our relationships. 

When seeking the betterment of these relationships, conflict can be healthy. 

And who knows, being assertive and presenting your point might be the very thing that is needed to solve a problem, change a mind, or right a wrong. 

Keeping your mind and emotions calm is difficult when dealing with difficult people and difficult situations…

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And keeping calm during “healthy conflict” is just one practical example of when this might actually matter in your life.

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Rebel Wilson Weight Loss 2020




Why is it that when celebs get fit, we take notice?

Maybe it’s because we figure if they can do it, with their obviously busy, hectic lifestyles, then we can surely do it amidst our busy and hectic lifestyles as well! 

Or, maybe we simply take notice because it’s easier to do so given their broader platform to reach others with their life’s happenings. 

Either way, motivation is motivation, and if you’re seeking to lose weight or optimize your health, you know that seeking out success stories can bring both needed motivation and knowledge. 

So, who’s having success in this uphill battle otherwise known as 2020? Rebel Wilson! 

Honestly, I think she, and anyone else kickin’ tail this year regarding their health, deserve a double round of applause. I mean, talk about a year that will go down in the history books as adding obstacles to achieving your goals, right?! 

But, despite the many challenges that this year has been bringing, Rebel Wilson is tackling those challenges and crushing her goals. 

How, you ask? Good old fashioned diet and exercise. 

Life may bring changes, but the most effective methods for success generally remain the same. 

However, those effective methods include precise details, so let’s see exactly how this celeb is crushing her weight loss goals this year…

Rebel’s Goals

Before we look at the star’s exact means for achieving her goals, let’s just take a brief look at where she started. 

One mistake many make when embarking on a path to weight loss or even optimal health is they fail to set specific goals or include specific plans to reaching those goals. 

Having a vehicle won’t get you far if you don’t even know where you’ll be going in the first place. Chances are some aimless driving would ensue, and you’d end up back home pretty quickly. 

The same is true with your health. Knowing where you’re going is crucial to success. And, for Wilson, she had a specific goal weight in mind when beginning her journey. 

Her other goal amidst achieving weight loss success involved taking this year, 2020, and making it a “year of health” spending the entire year setting herself up for healthy habits that would create an entire change in her lifestyle to ensure lasting success. 

So, what changes did Rebel Wilson incorporate into her life to achieve her success? (She’s reportedly within 6 pounds of her initial weight loss goal, by the way.)

Rebel’s Diet

Wilson is following a diet based on what is known as the “Mayr Cure” which was created by Dr. Franz Mayr. 

This diet, the Mayr method, is based on the principle that certain foods that we eat, and even how we eat them could actually be poisoning our digestive system (gut health, anyone?). 

Therefore, the goal of the Mayr method or diet is to improve one’s overall health through digestion. 

As digestion begins in the mouth (technically in your food prep methods) the way you chew your food can aid in your body’s ability to appropriately digest what you eat. 

This is why the Mayr method teaches those following the diet to chew their food slowly and to remove all distractions while eating, enforcing mindfulness even during food consumption. 

Other dietary tenants involved in the plan include:

  • Reducing sugar
  • Reducing dairy
  • Reductions in gluten intake
  • Eliminating food intolerances
  • Eating whole foods (slowly)
  • Eliminating snacking

At the beginning, following this method for health and weight loss includes ridding one’s body of toxins.  

This is achieved through a restrictive diet and the use of supplements meant to cleanse the body, ultimately bringing balance to pH levels. This is why the Mayr method is often associated with “the alkaline diet.”  

Detoxing the body of alcohol, caffeine, and sugar is a major tenant in the beginning phases of the diet. All of which are believed to aid in detoxification. 

The plan also emphasizes the pitfalls of snacking. In fact, the Mayr method discourages any snacking whatsoever, even “healthy snacks” are a no-no, forcing those following the plan to be mindful not only of what they are consuming but when they consume it as well. 

So, what can you consume, or eat, on the diet?

Rebel’s diet, using this method, has consisted of whole, high alkaline, foods such as vegetables, fresh fish, and sheep’s milk yogurt. The diet also permits foods like proteins, grains, nuts and seeds, vegetables, and seasonal fruits. In other words, whole, clean, real foods. 

With gut health being of utmost importance, probiotic rich foods are encouraged when following this diet. 

Overall, the diet:

  • incorporates foods from all major food groups, making individuals less likely to feel like they are being deprived
  • teaches those following it to practice mindfulness when eating to learn a healthy balance when it comes to food intake
  • boosts the immune system and reduces inflammation through the types of foods eaten

Wilson also claims to still incorporate “treats,” just much less frequently. Everything in moderation, right?

She says she’s also been using things besides food to treat herself, like bubble baths, and other self care options. 

Rebel’s Exercise

As most of us are well aware, goals of weight loss and health aren’t achieved through diet alone. Rather, a healthy balance is achieved when incorporating some form of exercise as well.

And, Rebel Wilson’s reported method of exercise revolves around what is known as high intensity interval training, or its abbreviated version, HIIT. 

High intensity interval training is a type of workout that is characterized by short periods of exercise performed at maximum intensity, followed by short periods of either rest or less intense exercise. 

These intervals allow for the maximum benefits of the workout to be achieved in a shorter timeframe than traditional workouts and generally incorporate a mix of both cardio and resistance training exercises. 

Research suggests that even greater health benefits can be reaped from HIIT than longer sweat sessions of cardio alone. 

From greater calorie burn, to improvements in heart health, to reductions in blood pressure and blood sugar, it’s no wonder the celeb prefers HIIT workouts as her method for achieving her weight loss and overall health goals. 

Working out with her trainer, Wilson is said to be a big fan of including exercises involving tire flipping, stair sprints, and battle ropes in her high intensity interval training sessions.

She also notes the dedication required to reap the biggest rewards when it comes to her health, reportedly getting in those workouts even if it requires getting up early multiple times per week to fit them into her busy schedule. 

And, Rebel Wilson is no different than anyone else! 

Achieving your health and fitness goals requires the same planning, action, and effort. 

So, define your goals, big and small.

Focus on whole, healthy food choices, being mindful of both what you consume and when you consume it.

And, get moving! As you’ve seen, Rebel’s favored choice of exercise, HIIT, indeed packs a powerful punch when it comes to benefits rewarded in a much smaller time frame of commitment. 

In fact, HIIT and a clean diet are how I personally lost over 100 lbs.

Grab the exact HIIT workouts I used (beginner and advanced follow-along videos), and the “3X Method Manual” that teaches the entire system I used to drop 100 lbs, for free here.


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Best Home Workout Equipment (Top 10)




While fitness classes and gyms full of treadmills, ellipticals, nautilus machines, weights, and recumbent bikes certainly have their place, sometimes it’s just not feasible to workout at a gym. 

Perhaps you don’t live near a fitness center? Or, maybe your work schedule doesn’t match the hours that your local gym is open?

Maybe circumstances, like those we’ve seen this year with Covid, have forced you to look for at-home workout options? Or, maybe you’d just prefer to work out at home anyway?

No matter the reason, be it necessity or preference, if you’re going to workout at home, there are a few pieces of equipment that will enhance your at-home fitness endeavors. 

1- Free Weights

Most resistance exercises include the use of free weights, also called dumbbells. 

From weighted squats to tricep extensions to bicep curls, chest presses, and on and on, free weights can help build muscle, and they don’t take up a ton of space in your home either.

Free weights are generally sold in pairs of dumbbells of differing weights: for instance, 5 lb weights, 10 lb weights, 15 lb weights etc. 

Or, some folks prefer an adjustable weight set, which includes varying weighted plates and an adjusting mechanism allowing the user to switch weights quickly. These generally allow for a range of 5-50 lbs. 

While other options are available for resistance exercises, some folks simply prefer free weights. 

2- Resistance Bands

Another option for use during resistance exercises, but in a more space-friendly package, are resistance bands. 

Some would even say that the benefits of these bands ‘outweigh’ free weights. (no pun intended…okay, maybe it’s a little punny)

As opposed to free weights, resistance bands allow you to feel tension throughout the entire range of motion during each specific exercise. And, they are associated with fewer injuries and muscle strains than free weights.

Resistance bands are easy to travel with, take up very little space, and just a few bands can replace an entire set of dumbbells, while still allowing you just as much success (some say more) in achieving your fitness/muscle building goals. 

Go here to claim a free set of high quality resistance bands.

3- Kettlebells

Kettlebells are also a great addition to any home gym, offering both strength and endurance-building capabilities. 

Kettlebells boast the benefit of improving stability, balance, and coordination with their use.

They can be used for full-body workouts, boost fat-burning effects, cardiovascular fitness improvements, and can tone muscle. 

4- Yoga Mat

While yoga offers some powerful fitness benefits like increased flexibility and strength and improvements in energy and overall athletic performance, you don’t have to do yoga to benefit from a yoga mat. (Though, obviously a yoga mat would be a needed addition for activities like at-home yoga or pilates.)

Many yoga mats are very affordable, and they make a great addition to at home workouts, especially if you are doing stretching or body weight strength training exercises. 

Many find they are of great benefit for exercises where you find yourself on the floor on your knees or elbows or even for on-the-floor core exercises. 

5- BOSU Balance Trainer

BOSU stands for bionic oscillatory stabilization unit. Some call it the blue half ball (though they come in other colors too) because of its generally blue color and the fact that it looks like a ball that’s been cut in half. 

BOSU balls aid in improving strength, stability, and balance. 

A variety of full body exercises can be done with and enhanced by a bosu ball.

6- Ab Roller

Another small, space saving, piece of equipment that can enhance your at-home workouts is an ab roller. 

This piece looks simple, like a wheel with grips on each side, but it can provide a powerful workout for your core, lats, and triceps. 

A strong core, especially, can provide many benefits from low back stabilization, to enhanced flexibility and balance, and even improved running speed. 

7- Core/Exercise Sliders

These simply constructed discs are sometimes referred to as core sliders, sometimes as exercise sliders, and sometimes as gliding discs. Either way, you can get a powerful workout in with the aid of these simple tools. 

Exercising while using these discs can amp up your intensity without causing strain on your joints. And, they can be used to target most all muscle groups. 

The fact that they are inexpensive, small, and easily tucked away after a grueling workout make them a great addition to your home exercise equipment. 

8- Pull Up, Chin Up Bar

Doorway pull-up/chin-up bars are great for at home workouts as they don’t take up much space, can fit in multiple sized doorways, and are usually inexpensive. 

Primarily used for both maintaining and building upper body strength, they can target muscles in your back, chest, arms, and shoulders. 

You can even use them in combination with resistance bands for assisted pull ups, or turn them over and use them on the ground for push ups and sit ups. 

9- Jump Rope

Taking up practically no space at all (both the jump rope and the space needed to use it) and very easy to travel with, a jump rope can provide a powerful cardio boost to your at home workouts. 

Far less expensive than a treadmill or recumbent bike, a jump rope (speed jump rope) can provide an effective alternative for those that have no desire to go for a run or a bike ride. 

You can even find jump ropes that are adjustable to fit individuals of most any height. 

10- TRX Suspension Training System

TRX stands for total resistance exercises. This suspension system includes training straps and anchors and is most often used over a door when incorporating at home. 

The system uses your own body weight and gravity as the modes of resistance to bring a full body workout. 

It can be used as a total body workout for burning fat, building strength, and improving flexibility, endurance, and balance.

And, we’ve only scratched the surface on the many options that are available as tools to enhance your at home workouts. 

Everything listed above accommodates both space and wallet while being highly effective when used properly. 

Of course, larger machines like treadmills, recumbent bikes, rowing machines, total body equipment systems, and others can be used as well for an effective workout even within the privacy and confines of your own home. 

And if you’re looking for a super-efficient fat-burning follow along workout using the above equipment, check out the 3X Method I created that helped me lose over 100 lbs.

Using just 3 movements, for 3 minutes each, you can burn more fat than hours of cardio.

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Adele Weight Loss 2020




Popular singer and songwriter Adele has apparently “Set Fire To (more than) The Rain” lately! 

Recent pics posted by Adele herself confirm that ‘Rumor Has It’ she’s lost close to 100 pounds. So, besides burning fat, she’s probably setting fire to her old clothes! 

Okay, I seriously have no idea if she set fire to her clothes, but if I’d just lost 100 pounds, that’s probably how I’d say goodbye to the old me and ‘Hello’ to my healthy self! 

But, enough with the not-so-subtle nods to her fabulous songs, let’s get down to how Adele achieved this great success! 

While the popular singer hasn’t directly commented on how she lost weight, most reports center around these aspects leading to her success: mindset, a plant-based diet, calorie restriction, and exercise.


Adele’s pervading attitude kept throughout her physical and nutritional efforts is said to be just as much a powerful part of her weight loss success as anything else. 

Besides a focus on confidence and self-esteem, Adele’s “why” was said to have had less to do with appearance and more to do with health and happiness. 

A desire to become healthy for herself and for her child is what prompted the talented singer to set specific goals, and this motive of health ultimately directed her path in how she would achieve those goals.

And, research suggests the popular singer was on point with her motivation, as most who lose weight solely for appearance, omitting the crucial element of health in their weight loss efforts, tend to gain back the lost weight within a few years. 

Nutrition (Plant Based Diet)

With health a primary focus in her weight loss efforts, reports indicate that ditching unhealthy foods and switching to a plant-based diet was the path Adele chose to follow. 

She is reported to have cut out processed foods and sugary drinks (specifically 2 spoonfuls of sugar in each of her daily 10 cups of tea), and eliminated caffeine, alcohol, and cigarettes. 

So, what did she eat? 

She is thought to have followed a plant-based diet known as the sirtfood diet plan. 

This plan focuses on health benefits, disease-fighting, and fat loss by emphasizing the consumption of plant-based foods that are high in antioxidants and polyphenols, both of which are responsible for combating oxidative stress and preventing and lessening damage from free radicals.

The sirtfood diet plan is based on research surrounding 7 proteins (sirtuins) found within the body potentially responsible for metabolism, inflammation, and even lifespan regulation. 

The premise behind this plan is that certain polyphenol and antioxidant-rich plant compounds may be able to elevate the levels of those proteins within the body, thus aiding in how fats and sugars are processed, helping to increase (or even reset) metabolism, and suppressing appetite. 

Between the boost in polyphenols and antioxidants and the potential for these compounds to raise sirtuin levels, those following the plan expect to both boost their health and shed pounds. 

The following foods, dubbed “sirt foods,” were likely a part of Adele’s healthy eating habits contributing to her weight loss success:

  • Kale
  • Red wine
  • Celery 
  • Strawberries
  • Blueberries
  • Buckwheat
  • Dark chocolate (85% cacao)
  • Arugula 
  • Turmeric
  • Walnuts
  • Matcha green tea
  • Parsley 
  • Green juices 

Calorie Restriction

Another hallmark of the diet is a restriction of calories. And, authors of the plan liken this restriction to methods incorporated in intermittent fasting. 

Though some reports indicate that Adele restricted her calories at times to around 1,000 a day, this is what is described as the beginning phase of the sirtfood diet plan, adhered to for approximately 3 days to jumpstart weight loss.

During the next 4 days, dieters may increase their intake to 1,500 calories, still incorporating green juice and meals specified within the bounds of the sirtfood diet plan. 

The phases of the plan progress with continual incorporation of sirtuin-rich plant-based foods, green juice, and other foods and recipes specific to the diet.

Authors of The Sirtfood Diet highlight the benefits of fasting while following the plan, such as:

  • The activation of energy stores within the body
  • Fat burning stimulation
  • Genes involved in cell repair can be “turned on”
  • Disease resistance
  • Weight loss

And, the addition of sirtfoods and restriction of calories are thought to have amplified effects when exercise is incorporated and increased. 


When health is at the forefront of your weight loss goals, then exercise is a must. 

And, it appears that Adele, too, found this as a crucial component to her success.  

She is reported to have incorporated various methods of exercise from high-intensity interval training to hiking, weight lifting, and reformer pilates.

In other words…she got moving! 

Depending on the terrain, hiking can even burn more calories than walking (while allowing you to take in some amazing scenery). 

Reformer pilates, reportedly another form of exercise preferred by the famous singer, focuses on your abs, lower back, hips, and glutes to promote weight loss and improve posture, balance, and flexibility. 

Adele reportedly does “like doing weights,” just not heavy lifting. 

Weight lifting can facilitate muscle growth, which can raise your metabolism, helping your body burn more calories even in normal daily activities. 

As for other ways she’s reportedly kept active, HIIT (high-intensity interval training) has made the list as well…and understandably so with its propensity for effectiveness in fat loss efforts. 

High-intensity interval training incorporates intense sessions of physical activity followed by short resting periods. 

It has been known to be effective at reducing visceral fat (fat surrounding your abdomen) and can be more effective than longer workouts done at a reduced intensity. 

So, with dedication, effort (physical and nutritional), and a healthy mindset, Adele set her body’s fat-burning capabilities on fire, and those efforts rained down a loss of 100 pounds, boosting her body’s health in the process! 

What an awesome, healthy achievement!

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